Hey it’s the direct download link for The Pedalshift Project 367: C&O But Slow – Part 4.

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Celebrate 10 Years of Pedalshift

• Quick housekeeping if you missed last episode’s live show news… I’m off to Oregon for the 10th anniversary tour: Oregon Coast Remixed! We’ll pivot right into that as soon as we wrap up the C&O But Slow over the next few weeks, so stay tuned.

• Also another shout to Lael Wilcox’s pod… her adventure around the world continues so make sure you follow along Lael Rides Around the World wherever you get this pod. Unless you get it off my website, in which case go google hers

C&O But Slow – Part 4

Introduction

• Good morning from the cabin. Discussion about the day’s ride and weather conditions.
• Reflection on the decision to take a zero day due to bad weather.

Travel Plans and Preparations

• Route description: predominantly downhill, then uphill, and flat sections.
• Mention of carrying less load compared to previous rides.
• Discussion on the necessity of taking the garbage to remote bins.
• Weather conditions: cold, layering up, and safety measures with lighting on the bike.
• Highlighting areas of exposure to highways and the importance of planning the ride to avoid rush.

On the Road Experiences

• Initial thoughts after starting the ride and adjusting clothing layers.
• Navigating roads and using Google Maps for routing, challenges with algorithm recommendations.
• Encounter with the lowest elevation point near Back Creek and the difficulties with uphill rides.
• Discussion about the upcoming route, including passing the county landfill and Ridge Road’s rollercoaster-like terrain.

Mid-Ride Reflections

• Break to consume snacks and hydrate, reflection on time management for the ride.
• Encounter with local traffic and the need for careful navigation on Ridge Road.
• Challenges with the bike’s mid gears and potential need for maintenance.

Final Leg of the Journey

• Detailed description of the last few miles and final crossing of Highway 9.
• Observations on new constructions and reflections on the local area’s development.
• Final thoughts on the ride, considering an e-bike for future trips for efficiency.
• Nearing the train station, managing time well and cooling down after the ride.

Arrival at Martinsburg Train Station

• Reflection on the ease of the final stretch and the efficiency of the route taken.
• Thoughts on Martinsburg’s potential and current state, including commuter resources.
• Preparing for the train ride back, discussion on local transit options and their effectiveness.

Return to DC

• Arrival in DC, reflection on the overall trip and its unexpected developments.
• Observations on local cycling culture and the changes seen in the area.
• Mention of upcoming episodes and future plans for spring and summer.

Statistics

• Miles biked 20.1

• Trains taken 1

• Bars eaten 2

• Celebratory train beers 1

• Flats 0

Hey it’s the direct download link for The Pedalshift Project 366: Ten Years of Pedalshift [Live!].

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Have some bike touring or overnight stories to share? Send your pics, audio or a quick tweet – all welcome. Email the show at pedalshift@pedalshift.net or call the lightly-used Pedalshift voicemail line at (202) 930-1109

Watch the show

Top Ten Moments

Honorable Mention Ten

• First episode – 001
• First Brock – 002
• First Aaron and first Sprocket Crossover – 004
• Gillian Klempner Willman and The New Woman – 013
• The Sprocket Podcast bike touring music crossover – 044
• First Cat Caperello-Snyder 056
• Thanksgiving on the C&O – 063
• First Jasmine Reece 069
• First Guthrie solo – 071
• Green Goblin retirement tour – 252-258

Top ten

10. Social Distancing on the C&O (200-203) – April 2020)

9. Katy Trail (118-126 May-June 2018)

8. eBikes with Biking Brian (345 Nov 30, 2023)

7. First Brompton tour in CA (048 – April 28, 2016)

6. Shifty the Elf makes his first appearance on the very first Holiday Spectacular (Pedalshift 038 – December 24, 2015)

5. First Biking to Disney World (277 – March 24, 2022)

4. DC to Cincinnati (165-169 – May-June 2019)

3. The 2020 Bike Touring Draft feat. Sprocket (207 – June 11, 2020)

2. The Mysterious James three pack (190-192 – January 2020)

1. The Pacific Coast (005, 006, 010 – 2014)

Summer 10th Anniversary Tour Reveal

Oregon Coast Remix

• Lincoln City to Crescent City
• Classic touring bike (same one I used 10 years ago for the full coast)
• All new campsites (mostly)
• About a week of riding and no barfing on busses to Medford this time
• Tour preview will be hitting the pod in a few weeks!

Hey it’s the direct download link for The Pedalshift Project 365: C&O But Slow – Part 3.

Subscribe/Follow The Pedalshift Project:
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Have some bike touring or overnight stories to share? Send your pics, audio or a quick tweet – all welcome. Email the show at pedalshift@pedalshift.net or call the lightly-used Pedalshift voicemail line at (202) 930-1109

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.
• ALSO, if you aren’t subscribed to and listening to the fantastic Lael Wilcox’s podcast, I can’t recommend it enough. She’s trying to break the world record for cycling the world and is audio journaling it every day. She’s recently completed her eastern US leg and by the time you hear this will be in Europe working her way east. It’s so good – laelwilcox.net for the details. She is a legend and this is elite level stuff!

C&O But Slow – Part 3

Introduction

– Riding to the cabin due to favorable weather conditions

Travel Plans and Preparations

– Description of the route and challenges ahead

– Discussion on safety measures and time management

– Strategy for avoiding bad weather and deciding to ride immediately

On the Road Experiences

– Reflections on the ride: pain, headwinds, and dealing with a truck that rolls coal

– Encounter with challenging road conditions and gearing issues

– Insights on energy management and navigating difficult climbs

Scenic and Safe Routes

– Decision-making on route choices to avoid hazards

– Progress update and estimated distance to the destination

Final Leg of the Journey

– Description of the last few miles and expected challenges

– Nearing the end: checking distance and anticipating weather

Arrival and Reflections

– Arrival at the cabin and initial feelings

– Immediate plans and reflections on the day’s ride

Zero Day

– Announcement of a zero day due to bad weather

– Observations on the weather conditions and impact on the trail

Closing Thoughts

– Strategy for the upcoming ride to the train station

– Gratitude for making the right decision and empathy for those still on the trail

Statistics

• Miles biked 18

• F bombs tossed  1

• Zero days 1

• Heavy rain storms dodged 2

• Flats 0

Hey it’s the direct download link for The Pedalshift Project 364: C&O But Slow – Part 2.

Subscribe/Follow The Pedalshift Project:
RSS – iTunes – Overcast – Android – Google Podcasts – Stitcher – TuneIn – IHeartRadio – Spotify

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Have some bike touring or overnight stories to share? Send your pics, audio or a quick tweet – all welcome. Email the show at pedalshift@pedalshift.net or call the lightly-used Pedalshift voicemail line at (202) 930-1109

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 2

Morning Setup and Reflections

  – Description of the camping spot and the decision-making process regarding legal camping sites.

  – Reflections on being overextended the previous night and the challenges of finding a good campsite.

Weather and Trail Conditions

  – Noting the weather holding off the rain for a few more hours.

  – Observations about the better trail surface and concerns about muddy sections post-Paw Paw Tunnel.

Camp Setup and Gear Adjustments

  – Detailed account of morning activities, including packing and adjusting gear.

  – Challenges with the fork bag and adjustments made to the tent setup.

Journey Begins

  – Initial miles covered with observations of the surroundings and the condition of the trail.

  – Encounters with traffic and reflections on the proximity of roads to the trail.

Trail Experiences

  – Encounters with other cyclists, particularly a group of LE officers, and reflections on group riding dynamics.

  – Decision to avoid a large group of cyclists to maintain a personal pace and experience.

Weather Check and Gear Adjustments

  – Checking weather forecasts and preparing for rain by adjusting clothing and gear.

  – Clearing fenders from mud and dealing with bike maintenance issues on the trail.

Scenic Observations

  – Descriptions of the flora and fauna observed along the trail.

  – Reflection on missing the red bud season but enjoying the current wildflower bloom.

Paw Paw Tunnel Experience

  – Detailed ride through of the Paw Paw Tunnel, including conditions and the tunnel’s history.

  – Observations on the descaling and maintenance efforts.

Trail Challenges and Maintenance

  – Continued struggles with mud and fender issues.

  – Descriptions of efforts to keep the bike in good condition amid challenging trail conditions.

Decision Points

  – Considering various options for the day’s ride and the impact of weather on the plans.

  – Reflections on potential stops and the possibility of a zero-mile day due to expected rain.

Hancock

  – Arrival in Hancock and decision-making process about accommodations and next steps.

  – Consideration of resupply options and potential camping sites.

Concluding Thoughts

  – Reflection on the day’s challenges and successes.

  – Cliffhanger about the decision on where to stay for the night and future plans for the ride.

Statistics 

• Miles biked 42
• Trail surfaces 3
• Liters of water purified 2.5
• Decisions to be made on where to spend the night 1
• Flats 0

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

Subscribe/Follow The Pedalshift Project:
RSS – iTunes – Overcast – Android – Google Podcasts – Stitcher – TuneIn – IHeartRadio – Spotify

Reach out to the show via email, Twitter and Instagram. Don’t forget to join the newsletter too.

Have some bike touring or overnight stories to share? Send your pics, audio or a quick tweet – all welcome. Email the show at pedalshift@pedalshift.net or call the lightly-used Pedalshift voicemail line at (202) 930-1109

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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Have some bike touring or overnight stories to share? Send your pics, audio or a quick tweet – all welcome. Email the show at pedalshift@pedalshift.net or call the lightly-used Pedalshift voicemail line at (202) 930-1109

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.

Subscribe/Follow The Pedalshift Project:
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Have some bike touring or overnight stories to share? Send your pics, audio or a quick tweet – all welcome. Email the show at pedalshift@pedalshift.net or call the lightly-used Pedalshift voicemail line at (202) 930-1109

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.