Survival Monday: For Your Health

After spending eight years in cities that had great walking and public transit infrastructures, I have a hard time picturing myself in a residential suburb. I prefer being able to walk or bike or bus for work, errands, and fun.

Where we live in Salt Lake City, I can get away with doing most of my commuting and small errands on the bus. Even still, there are some nights when I find myself spitting and cursing because the bus only runs at 8 and 9 p.m. before stopping completely. 

The limited accessibility to public transportation is particularly frustrating on days like—well, any day last week. With the exception of a few weekend snow storms, Salt Lake City had been trapped under a layer of thick polluted haze since the beginning of January. 

The pollution stays in our bowl-shaped valley during a weather phenomenon called an inversion, as illustrated by the graphic below. 

Inversion Smog Episodes by Salt Lake Tribune

For two locations just 45 minutes from each other, you end up with a weather forecast that looks something like this:

(And really, the mountains were closer to 40 degrees by midday.) 

A significant portion of this pollution comes from vehicle emissions, from the things you and I do every day. 

The Utah Division of Air Quality offers a great list of "things you can do" to help, and I plan on adding a few to my own routine. However, many of the transportation suggestions are either truly unrealistic or psychologically daunting for the majority of the population. 

Kennecott Copper Mine recently donated 2,500 free transit passes to the public. That's an amazing start, but it just scratches the surface. Local businesses and local governments both need to focus on active infrastructure change and sustainable consumer incentives. Public transportation needs to be more convenient than driving. Industry needs to invest in longterm upgrades and cleaner technology. Most importantly, the public needs to demand change. 

The Utah Physicians for Healthy Environment highlight key issues. Are you on board?

Update 29 Jan. 2013: Governor Herbert and transportation officials met today to discuss the air quality issue. Read more. 

Survival by bicycle

Remember when A. moved to Salt Lake City and we weren't sure whether it would be long-term? Well, almost one year later, it's long-term.

The past year has been, for both of us, one of those periods in life that test you far beyond your comfort zone.

A. had moved across country in the hopes that an exciting but risky internship would jumpstart his non-existant career. I was balancing a full-time position with an intense search for a new job. My mother—who has forever been my rock and confidant—continued her two-year battle with non-Hodgkins lymphoma. Months of hard work, sleepless nights, and emotional strain dragged on. 

Then, in one surreal week, my mom landed in the ICU in a Connecticut hospital and I received an amazing job offer in Utah. My life seemed to be screeching to a halt and just beginning at the same exact time. The months that followed faded into a blur.

I remember riding a lot. 

I remember taking the train to Connecticut a lot. My bike, of course, came with me.

I remember bursting into tears while biking to work one morning, and being unable to stop crying until I ordered and ate a side of bacon.

I remember packing boxes and moving furniture at all hours of the hot, humid night. I remember the friends and family who helped me.

Now, I live in Salt Lake City with A. I love my new job, and A's internship has turned into a full-time position. I still ride my bike to work, and we hike together on the weekends. I miss my family, and while my mom's struggle has continued along a roller coaster track, her doctors are working hard to move her out of the hospital and into a physical therapy rehab facility. 

Things aren't perfect. The journey is far from over. There are many times when I wonder, à la Monday Morning Mantra, "What the f**k have I done?" But this past year has taught me that determination can reap amazing rewards; that a loving and supportive family is an invaluable gift; and that a bicycle is one amazing piece of survival equipment. 

Adventure Fridays: Experimenting with food

When eating for your adventures, experimentation is key. Everyone experiences different cravings — sweet treat or salty snack; cold drink or hot meal —as well as different levels of hunger. 

Lately, I've been experimenting with the amount of food I need to pack for a bicycle commute. Packing my own lunches and snacks is healthy, cheap, fun, and a lot easier than running out of the office every other hour to buy a granola bar. 

Planning your meals for a bicycle commute depends on the length of your commute and your body type. A relaxed 15-minute commute may not require a significant change in eating habits, but a fast-paced 45-minute commute may leave you feeling ravenous. While I am a fan of using instinct to tune into your body's needs, a basic calorie counter can help you identify your target range for losing, maintaining, or gaining weight while cycling.

The food I eat changes with the weather and seasons (lighter meals during a heat wave and more oatmeal on cold mornings), but I think I've nailed down a basic pattern that works for me.

Morning

• Before hopping on the bike, I eat a small bowl of oatmeal with honey and ground flaxseed, or homemade granola with plain yogurt.
• I drink water with breakfast, and water on my ride.
• Within 30 minutes of getting off my bike, I follow up with a snack: banana with peanut butter, or a hardboiled egg and a slice of toast with honey. Don't forget coffee! 

Afternoon

• For lunch, I bring a home-cooked meal to reheat in the office microwave. Hearty fibers and proteins keep me full. I drink water instead of soda or juice.
• To stave off my inevitable afternoon craving for chocolate, I finish off my lunch with sweet fruit like grapes or homemade applesauce. Or, I go straight for the chocolate.
• Later in the afternoon, I munch on homemade popcorn—not from a buttery microwave bag, but popped on the stovetop with some olive oil and sea salt.

Evening

• I always pack an emergency granola bar or energy gel for my ride home, just in case my body can't wait until dinner. 
• I'm still drinking water. Really, the only beverages I consume are water, coffee, and the occasional beer. 

What foods do you eat to fuel your outdoor fun? What's your favorite meal of the day?

Saddle discomfort in women's cycling

I am not someone who puts form before function.

In New York City, surrounded by women who can expertly walk for miles in high-heeled shoes, I pound the sidewalk with every part of my feet planted firmly on the ground. (With arch support, please.)

In New York City, surrounded by female cyclists who ride in dresses without breaking a sweat, I don sports clothes and pack a change of outfit. (I really like riding fast.)

And in New York City, where vintage road bikes and Brooks saddles are all the rage, I recently put my coolest-looking bike under the knife. (It isn't pretty.)

Meet Quickbeam, so named for his "woodgrain" paint job and my nerdy love for Tolkien:

Quickbeam is my cheap city bike: single speed, steel frame, few valuable parts to steal. Still, he's a handsome gent.

 To match the woodgrain pattern, Quickbeam came with a beautiful saddle.

Although the saddle isn't actually made from wood, it's pretty darn uncomfortable on lady parts. And unless you're experiencing muscle burn from a tough workout or the initial saddle sores of a long trip, there is absolutely no reason to feel pain while riding a bicycle.

No reason.

After two years of putting up with saddle discomfort (an unusually long period of time for me), I finally decided that the beautiful seat just had to go.

This thin road bike saddle—meant for an aggressive, forward-leaning posture—boasts a cutout for the female anatomy. Quickbeam may look a little awkward now, but the new saddle is so much kinder. I'm already dreaming of long, comfortable rides that won't do damage to my womanhood.

That's how it should be, ladies.

Not all female cycling problems are the same. For an in-depth discussion of women and saddle discomfort, and how to find the right solution for your ride, check out this post by Lovely Bicycle.

How to prevent knee pain when cycling

Ouch! www.scody.com.au

Recently, a friend triumphantly announced: "Biked 18 miles yesterday. Today my knees hurt a lot. Still think it's a win, though!"

Yes, girl, that is definitely a win. But your knees don't have to hurt. In fact, it's a good idea to avoid knee pain altogether. Try these five easy adjustments to keep your knees healthy when you ride.



1. Pedal in a lower gear. "High gears" use the large chainring at your pedals and the small cogs on your back wheel. These gears allow you to pedal slowly while covering more ground. They're ideal for pedaling downhill or riding with the wind at your back. However, because these gears put more resistance on the pedals, they also put more resistance on your knees. Try spinning a lower, easier gear. Experiment with different combinations. At first, it may feel awkward to pedal more quickly, but your knees will thank you.

2. Perfect your form. The next time you ride, take a look at the movement of your legs. Are your knees pointing in toward the bike? Are they pointing away from the bike? Both of these angles require sideways movements that irritate the cartilage in your knee socket. Focus on pedaling with your knees forward, so that your legs move straight up and down like pistons.

utilitycycling.com

3. Consider getting baskets or toe clips. Pedaling freely encourages one simple motion for your feet: down. Fastening your feet to the pedals with toe clips allows for a greater range of pedaling strength. Now you can move in a smooth, circular motion, pulling up as well as pushing down, and taking even more pressure off of your knees.

4. Decrease the weight in your bag. This follows from #2. Last summer, I rode my bike to and from work with a messenger bag that held my laptop, lunch, coffee, and clothes—among other things. The bag hung from my left shoulder. While I wasn't surprised by the pain that developed in my shoulder, it did take some time to recognize the connection to the pain in my left knee. When I rode with the bag, my body overcompensated for the weight by shifting my balance on the bike. Leaning just slightly to the left placed more pressure on my knee and altered the movements of my leg. Ride light, or put your load directly on your bike.

5. Adjust your seat height. A seat that's too low can also do damage to your knees. For an easy fix, visit your local bike shop and ask them to help you find the right fit. This method is not foolproof, however. I like Sheldon Brown's do-it-yourself approach:

"I suggest gradually raising your saddle, perhaps half an inch (1 cm) at a time. Each time you raise it, ride the bike. If it doesn't feel noticeably worse to ride, ride it for at least a couple of miles/km.

"If it had been too low before, your bike will feel lighter and faster with the new riding position. If raising the saddle improved things, raise it again, and ride some more. Keep doing this until the saddle is finally too high, then lower it just a bit."

Insatiably curious, like me? Check out SheldonBrown.com for an amazing encyclopedia of everything you wanted to know about cycling—and more.

Blogspiration: Women Ride for CycloFemme

Busy weekends have recently prevented me from writing my Sunday Blogspiration posts. Today, however, I'm typing this as I let my blood cool from an amazing CycloFemme ride. At 9:30 this morning, I joined 8 amazing women for a 22-mile bicycle ride through New York City (plus another 8 miles back to my apartment).

Just a temporary tattoo — for now!

I love the concept, I love the logo, but most of all I love the photos that are popping up on the Instagram #cyclofemme stream. It's incredibly inspiring to see so many women and girls (and a few men!) coming together over the simple love of riding.

Want to be inspired? Check out the CycloFemme photo stream here: http://cyclofemme.com/

Blogspiration is a new meme hosted jointly by GrowingUp YA and saz101.

Adventure Friday: Marcia's Mile & Glenclyffe Loop

On St. Patrick's Day, while New York City streets teemed with green-clad revelers, some friends and I chose a different means of celebration. We went where the green greets the spring—on our first self-planned day hike.

It took a bit of effort. We were looking for a trail easily accessible by train or bus. While many trails are advertised as public transit accessible, hikers often have to walk a few miles on roads before even getting to the trailhead.

Finally, my friend zeroed in on the area around Cold Spring, N.Y., and I found a simple hike called Marcia's Mile, just 75 minutes north of New York City by train.

Take the MetroNorth Hudson Line train from Grand Central to Garrison station, just outside of Philipstown, N.Y. A trailhead sits right at the southeastern corner of the train station parking lot. I don't think you can get much closer than that.

Highlights of the hike?

We found a small pond of loudly singing frogs.

We paused to swing on a rope.

 

We stumbled upon thickly growing bamboo jungles.

We had a picnic lunch on the river.

Best of all, our bodies enjoyed every moment of sun and exercise.

Since we were feeling ambitious, we decided to combine the Marcia's Mile and Arden Point hike (2.2 miles) with the Glenclyffe loop (1.6 miles), as suggested by the Open Space Institute. While the added distance made for a satisfying hike, the Glenclyffe loop seemed slightly disappointing in comparison to  Marcia's Mile.

Marcia's Mile, with its dry leafy trail and second-growth forest, seemed typical for a southern New York hike. The trail was well-worn, but the area was quiet and picturesque on this early spring day.

The vegetation of the Glenclyffe Loop created greater challenges, particularly for new hikers. It was here where we saw long lines of thickly growing bamboo. In some places, the bamboo allowed only a very narrow passage. A bright green creeping plant—perhaps wooded sorrel—stretched across long portions of the trail, obliterating any previous sign of a path, and a few large downed trees forced us off the trail. Mostly, I was disappointed by the frequent reminders of human presence: old tires, broken fences, and abandoned buildings.

Recommendation: 
Stick to Marcia's Mile and Arden Point for a leisurely day hike. Add the Glenclyffe Loop for a better challenge, but make sure you can read trails and blazes. These trails are relatively quiet now, in early spring, but they will likely get crowded in the summer months—if the rope swing by the river is any indication.

Resources:
Since I'm still a novice, I always rely on two types of hiking information.

1. Narrative hiking directions (i.e. "continue straight on the red blaze trail past an old stone wall..."), like those on this Philipstown map or the Open Space Institute website.
2. Official trail conference maps (for more reliable trail orientation), like this NY-NJ Trail Conference East Hudson set of three. These maps, and others, are available in-store at Paragon Sports.

Frog and bamboo photos courtesy of Dan Cabrera.

Blogspiration: Get Outdoors

I'm reading Desert Solitaire by Edward Abbey for two reasons: it was recommended to me by one of my favorite reading buddies, and it's set in Utah.









Edward Abbey was a pretty crazy guy, judging by his picture alone. (Yes, he is leaning on a rifle, next to a television with a bullet hole in the screen.) He is perhaps most well known for Monkey Wrench Gang, a novel about "environmental terrorists" that allegedly inspired the early actions of a real-life radical group.






Radical environmentalism aside, Abbey was pretty sharp. In Desert Solitaire, Abbey dedicates one chapter to a detailed proposal for a car-free national parks system. His proposal includes everything from bicycle paths to backcountry leadership, from shuttle buses to infrastructure maintenance. It's quite brilliant.


One particular passage on car-free tourists had me giggling on the subway to work:

But the rest, the majority, most of them new to the out-of-doors, will need and welcome assistance, instruction and guidance. Many will not know how to saddle a horse, read a topographical map, follow a trail over slick rock, memorize landmarks, build a fire in rain, treat snakebite, rappel down a cliff, glissade down a glacier, read a compass, find water under sand, load a burro, splint a broken bone, bury a body, patch a rubber boat, portage a waterfall, survive a blizzard, avoid lightning, cook a porcupine, comfort a girl during a thunderstorm, predict the weather, dodge falling rock, climb out of a box canyon, or pour piss out of a boot.  

Abbey's point was that, even without the responsibilities of collecting car fees and handing out road maps, park rangers would be wonderfully and absolutely needed in a car-free national parks system. Get people out of their hot cars and into the (newly) quiet wilderness of our beautiful country.

Just please don't tell me that I'll have to learn how to bury a body.

Blogspiration is a new meme hosted jointly by GrowingUp YA and saz101.