Hey it’s the direct download link for The Pedalshift Project 363: C&O But Slow – Part 1.

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Celebrate 10 Years of Pedalshift Live 6/8

• The march to the ten year anniversary of the show commences… Live show to celebrate things June 8th, at 8pm ET. It will be podcasted the following week but always down for some live banter. It’ll be on the YouTube channel and here at pedalshift.net/live.

C&O But Slow – Part 1

• Introduction

  • Preparing for a bike ride to Union Station
  • Discussing train schedule and potential delays

• Trip Plans

  • Aiming to reach Potomac Forks
  • Concerns about sunlight and trail conditions
  • Personal health and readiness

• Bike Setup

  • New gear setup with fork bags
  • Adjustments made for comfort and efficiency
  • Forecast: hot and sticky with potential rain

• Union Station Departure

  • Chaos with Amtrak procedures and bag tags
  • Interaction with train attendants and passengers
  • Departure and initial impressions

• Arrival in Cumberland

  • Commentary on Amtrak’s inconsistent procedures
  • Starting the ride on the C&O towpath

• Trail Conditions

  • Night riding experiences and wildlife encounters
  • Challenges with muddy trail sections
  • Strategies for night riding and trail navigation

• Camp Setup

  • Passing multiple campsites
  • Decision to push on to Potomac Forks
  • Filtering water and setting up camp in low light

• Day Zero Reflections

  • Impact of coffee on performance
  • Enjoyment of night riding despite challenges
  • Final campsite setup and reflections on the day

• Closing Remarks

  • Observations on trail and ride experiences
  • Preparations for the next day’s ride

Statistics

• Miles biked 18
• Frogs a babillion
• Stops to pull mud out of fenders 2
• Proper bike tags requested by Amtrak personnel 1
• Bike tags properly procured 0
• Dark chocolate bars eaten 1
• Flats 0

Hey it’s the direct download link for The Pedalshift Project 362: C&O But Slow Preview.

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C&O But Slow Preview

Celebrate 10 Years of Pedalshift Live 6/8

• The march to the ten year anniversary of the show commences… Live show to celebrate things June 8th, at 8pm ET. It will be podcasted the following week but always down for some live banter. It’ll be on the YouTube channel and here at pedalshift.net/live.

The basics

• Full size bike
• New config (more on that in a moment)
• Cumberland with Amtrak from DC and then… ?
• Going with a stove this time
• All camping
• Forecast looks like rain
• I’m getting over a cold, so not sure how that will impact things

New config?

• The front rack from last season is fine but I want to try something new
• Found I couldn’t get the bike in the Dogsbody bag last year and I didn’t want to keep having to install/unintall. Might end up on my ebike?
• Solution: Fork bags + Hanging sleep kit from bars
• 7L each side
• Very narrow – a little too narrow?
• Allows me to be a bit more nimble

Pacing

• First night will be close to a new moon unfortunately
• Would love to do 20 miles even though it’s night riding
• Don’t have specific plans for any particular campsites
• The end of the tour is up in the air… I have two options (Martinsburg and Harpers Ferry) so if I’m really enjoying the riding, I can make the miles. But if I’m enjoying the vibes (or other things) I can make this a shorter trip with some road riding on the final day

Food/water

• Will likely carry more food than I have on past trips 
• BUT going to do backpacking meals. Keeping it simple and light
• NPS no longer treats the wells, so I have a new gravity fed water filter. Trying not to carry as much as I have in the past
• Stove needed for meals, so I can at also enjoy coffee
• Weather
• Looks wet but not hot. Will be prepared
• This might be the thing that impacts choosing a short or long ride… trail conditions, preferring to stay in the tent for a morning rain, etc. etc.

Other stuff

• Paw Paw tunnel is reopened!
• Not intending on climbing up to stay at my cabin (although it’s a backup option)
• Name of the game is slow and steady and enjoying the ride rather than just banging out miles. Would have preferred a little more riding time on Saturday to spread it out a bit more

Hey it’s the direct download link for The Pedalshift Project 361: The Science of Cycling.

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The Science of Cycling

Programming notes

• Best of next week
• Spring tour preview the week after, followed by the tour journal!
• The march to the ten year anniversary of the show commences… Live show to celebrate things June 8th, time TBA, but mark it down now. It will be podcasted the following week but always down for some live banter. 

The Physics of Cycling

1. Rolling Resistance

• Definition: Explain rolling resistance as the force that opposes the motion when an object (like a bicycle tire) rolls on a surface.
• Factors Affecting Rolling Resistance:
  • Tire Type and Pressure: Soft tires or low pressure increases resistance.
  • Surface Type: Rough surfaces like gravel increase resistance compared to smooth surfaces like pavement.
• Real-World Example: Compare how it feels to ride a bike on a sandy beach versus a smooth bike path.

2. Air Resistance (Drag)

• Definition: Air resistance is the force air exerts against a moving object.
• Factors Affecting Air Resistance:
  • Speed: The faster you go, the more air resistance you face.
  • Rider’s Position and Shape: Explain how being more streamlined (like bending low on the bike) reduces air resistance.
• Practical Tip: Demonstrate with hands outstretched vs. hands close to the body while riding to feel the difference.

3. Energy and Power

• Energy Definition: The ability to do work, like pedaling a bike.
• Power Definition: How quickly you can use energy (pedal) to move.
• Conversion of Energy: Discuss how food energy converts into mechanical energy to pedal.
• Measurement: Mention that power can be measured in watts, like how bright a light bulb is.

4. Gravity and Hills

• Gravity’s Effect on Cycling:
  • Uphill: Gravity makes it harder to pedal uphill because you are working against it.
  • Downhill: Gravity helps you go faster downhill.
• Energy Use: Explain how more energy is needed to pedal uphill and less energy is used when coasting downhill.
• Practical Tips:
  • Gear Usage: Using lower gears on uphill and higher gears on flat or downhill.

The Biomechanics of Riding

1. Human-Bike Interaction

• Pedaling Efficiency:
  • Definition: How effectively a rider can convert their energy into motion.
  • Factors Affecting Efficiency: Foot position on the pedals, the smoothness of pedaling, and maintaining a steady rhythm.
• Ergonomics of Bicycle Frames and Riding Positions:
  • Frame Size and Shape: Importance of having a bike frame that fits the rider’s body to avoid discomfort.
  • Riding Position: Discuss how different riding positions (upright vs. leaned forward) affect comfort and speed.
• Practical Tip: How to adjust a bike to fit (seat height, handlebar position).

2. Muscle Work and Efficiency

• Muscle Groups Involved in Cycling:
  • Main Muscles: Legs (quadriceps, hamstrings, and calves), but also mention the core and arms for balance and control.
• Efficiency in Muscle Use:
  • Warm-Up: Importance of warming up muscles to prevent injuries and improve performance.
  • Stamina and Strength: How regular riding improves muscle strength and cardiovascular health.
• Bicycle fitting can improve efficiencies

3. The Role of Gearing

• What is Gearing?:
  • Definition: Gearing is a way to adjust how hard or easy it is to pedal.
  • How Gears Work: Explain the basics of chainrings and cogs and how changing gears changes the resistance felt when pedaling.
• Choosing the Right Gear:
  • Uphill and Downhill Riding: Using lower gears for uphill to make pedaling easier, and higher gears for downhill or flat surfaces to go faster.
  • Cadence: Keeping a steady pedaling speed (cadence) to maintain efficiency.
• Practical Tip: Encourage trying different gears during a ride to find what feels best for different terrains.

 

Hey it’s the direct download link for The Pedalshift Project 360: Mindfulness and Bicycle Travel.

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Mindfulness and Bicycle Travel

1. Introduction to Mindfulness in Bicycle Travel

• Definition of mindfulness in the context of biking
• Importance of being present and enjoying each moment of the ride
• Concepts of self-awareness and non-judgmental observation
• Benefits of mindfulness for enhancing the enjoyment of bike trips

2. Mindful Preparation and Planning

• The role of careful planning and setting intentions for bike trips
• Choosing routes and destinations mindfully
• How mindful planning enhances connection to the adventure

3. Experiencing Joy While Riding

• The practice of being present during bike rides
• Techniques for staying mindful, like deep breathing and sensory attention
• Examples of joyful moments experienced by other cyclists

4. Mindful Encounters with Nature and Culture

• Opportunities for connecting with nature and local communities during rides
• Importance of openness and curiosity in these encounters

5. Overcoming Challenges with Mindfulness

• Facing physical and environmental challenges during bike trips
• Using mindfulness to manage difficult situations calmly
• Stories of cyclists who overcame obstacles through mindfulness

6. Featured Stories

• Story 1: The Hill and the Hawk
• Story 2: Raindrops and Revelations
• Story 3: The Sunset Cycle

Hey it’s the direct download link for The Pedalshift Project 358: The eBike Build Update.

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Urban Bike Touring

Planning Your Urban Adventure

– route planning in urban areas.

– researching bike-friendly cities and regions.

– know the area and any rules of paths

Choosing the Right Bike and Gear

– bike and gear choices for urban touring.

– have a flexible setup

– Gear recommendations – locks, lights, and bags

Navigating Cities and Suburbs

– Tips for navigating city streets safely and confidently.

– Discuss bike lanes, bike-sharing programs, and public transportation integration.

– Strategies for dealing with traffic and busy intersections.

Finding Accommodations

– Roofed vs unroofed

-hotels, hostels, rentals, camping.

– Plan ahead vs. staying flexible

Immerse Yourself

– Highlight the unique cultural experiences that urban touring offers.

– Suggestions for exploring local cuisine, art, and events.

– Best experiences – NYC, Tampa, SF, LA, San Diego

Challenges 

– theft concerns and bike security.

– “bad parts of the city” may be real or may be reverse hype

– comfort over all else

Hey it’s the direct download link for The Pedalshift Project 358: The eBike Build Update.

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e-Bike Build Update

• Overview of the e-bike build vs. buy decision.
• Experiences and research done in Portland, Oregon, highlighting e-bike focused shops.
  • Special mention of Nomad Cycles for custom bike builds.
• Discussion on the drawbacks of commercially available e-bikes, particularly around proprietary battery systems.
• Attraction to the “Biking Brian” style of massive battery and universal adapters for custom builds.
• Considerations against “chonky” e-bike frames for a sleeker, non-e-bike appearance.
• The decision leaning towards a custom build for its expandability and customization.
• Thoughts on suspension and tire width for e-bike comfort and stability.
• Exploring the option of converting the host’s Safari touring bike into an e-bike.
  • Financial and technical considerations of a DIY build.
  • Potential barriers and required new skills and tools.
• The sentimental value of the Safari bike and the implications of converting it.
• The downsides of rim brakes on an e-bike and the consideration of disc brakes.
• Timing concerns for the build project overlapping with prime touring season.
• Upsides of undertaking the e-bike project: a rewarding challenge, expanding bike mechanic skills, and personalizing the bike.
• Dilemmas between the ease of buying a pre-made e-bike and the appeal of a custom build.
• Future steps: considering all options post upcoming spring tour with the Safari bike.
• Closing thoughts on the e-bike build or buy journey and its implications for the host’s cycling future.
• Mention of Biking Brian’s build video and load management insights.
• Security considerations for e-bikes, particularly battery theft.
• Final reflections on the episode’s discussion and the ongoing decision process.

Hey it’s the direct download link for The Pedalshift Project 357: Space Coast Loop – Takeaways.

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Space Coast Loop – Takeaways

• A Brompton can do just about any kind of touring you throw at it
• Resist the temptation to leave tools at home, even for urban tours
• Best sun management for me – cover up arms and legs, sunscreen face and neck
• Cycling gloves do make a difference
• The rumors are true: upright riding is more comfortable
• The backpack trick is back, baby!
• Never take US192 to cross I4 – it’s not safe
• Cycling into Disney World is fun, and I think I’ll keep doing it
• Central Florida is constantly evolving – some of the trails I ended up on randomly (Shingle Creek Trail opened last year – thanks for the info Fernando!)
• FL C2C trail is A+ but I’m also intrigued with the Heart of FL trail and the St. Johns River to Sea Loop

Hey it’s the direct download link for The Pedalshift Project 356: Space Coast Loop – Part 4.

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Space Coast Loop – Part 4

• An Early Start: Starting in St. Cloud, riding by a nearby farm.
• Route Change: Deciding to take a more direct route including an unfamiliar trail.
• Riding on US 192: Riding on US 192, recalling past experiences.
• Assessing Traffic Conditions: Planning to evaluate safety and traffic near Disney Resort.
• A Mechanical Issue: Facing and resolving a chain jam.
• Discovering and Using Trails: Finding and using multi-use paths and trails.
• Encountering Wildlife and Agriculture: Commenting on cows and agriculture near urban areas.
• Navigating Challenges: US 192 is a bad idea to ride when it crosses I-4!
• Reflecting on Planning vs. Reality: Reflecting on the differences between planning and actual conditions.
• Concluding at Coronado Springs Resort: Ending the day at Coronado Springs Resort, opting for a lift to another location.

Statistics

Miles biked 34.8
Terrible route change ideas 1
Creams in my iced coffee 2
55+ resorts biked by 3? more?
Chain jams 1
Flats 0

Trip Overview