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TEN ESSENTIAL SYSTEMS organized for bicycle touring:
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The OFFICE = HANDLEBAR BAG:
--- 286 cu.in., 7 lb. capacity, waterproof.
1) "NAVIGATION", holds wallet, maps, compass, camera ...
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* FRONT PANNIERS *
--- 2,480 cu.in., 28 lb. capacity, waterproof.
The BATHROOM = Front, left side:
2) "PROTECTION", from the elements, plus personal hygiene.
3) "FIRST AID", for accidents, medications, and survival.
The GARAGE= Front, right side:
4) "REPAIR KITS", for bicycle, tent, bags, clothes & raft.
5) "ILLUMINATION", holds work lights, and solar battery charger.
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* REAR PANNIERS *
--- 2,860 cu.in., 40 lb. cap., waterproof.
The KITCHEN = Rear, left side:
6) "FIRESTARTER", with stove and all-weather cookware...
7) "NUTRITION", with energy bars, MRE's, and other food.
The LIVING ROOM- Rear, center rack:
8) "SHELTER", with tent, sleeping bag, and mat.
The BEDROOM = Rear, right side:
9) "INSULATION", holds clothing changes & outerwear.
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The ATTIC = Backpack,
--- 1,750 cu.in., 25 lb. capacity, waterproof.
--- with 100 oz. (.8 gal.) Hydration Bladder,
10) "HYDRATION", for water filter, sports drink powder.
10-a) "WATERSPORTS", with inflatable raft, snorkel.
10-b) "FISHING FUN", compact rod/case, bait & tackle.
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BICYCLE TOURING means you can:
* Get lost, and not worry because you're taking the road you've never taken.
* Visit the Wonder Window at the local maternity ward, you'll be grinning for days.
* Show compassion for those who didn't catch the same breaks you have.
* Get spontaneous, seek new experiences, possibilties, points of view, and pursue your bliss.
* Scare yourself once in awhile, great cocktail stories often involve overcoming fear.
* Spend more time with people who make you laugh.
* Laugh to tears daily --- rolling, falling-down, pants-wetting hilarity because it is your tether to youth, an instant
facelift, and the purest appreciation for what a cool ride this really is...
T O U R I N G___T R A I N I N G___T I P S:
* Train with fully-loaded bicycle.
* Tape spare spokes to chain stay, along with spoke wrench.
* Use county and secondary roads as much as possible.
* Always carry 2 spare tubes, ATM/phone cards and
--- at least $50 in cash.
* Spray "WD-40" on chain AFTER a rain ride
--- (for water displacement).
* Spray "PAM" on chain BEFORE a mud ride
--- (for non-stick protection).
* Get used shipping box from local bike shop
--- to be able to take on bus, airplane or
--- air ship ahead and label "Exercise Equipment".
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R I D I N G --- P O S T U R E :
* Relax shoulders, to keep back flat for 45` forward lean
--- you may need longer stem with less rise.
* Fully crouched and in a deep incline,
--- weight should be evenly divided over
--- handlebars (33%), saddle (33%) and pedals (33%).
* This reduces pressure on saddle (sit bones), and
--- allows relaxed, fast (90 rpm+) pedaling for
--- long duration, and higher power output (in Watts).
* This also enables rider to bring more force to bear
--- on the pedals when needed, and reduces the wind
--- resistance going against the wind or going fast.
* Going faster means suffering less, 75-90 rpm = Spinning.
* Adjust saddle position so that at 90' bend,
--- knee is over center of pedal.
* Set handlebars with shoulders midway between saddle
--- and handlebars & eyes are in a straight line with
--- handlebar stem and front hub.
* Elbows should be at shoulder width.
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B U I L D I N G --- P O W E R :
W E E K S --- 1-4: Develop Tempo: MONDAY & THURSDAY.
* On 10-mile level, unobstructed road, build to
--- 80 rpm cadence for 15 minutes.
* Twice per ride, do a 15-minute interval,
--- followed by a 15-minute recovery.
* Extend ride another 15 minutes every week
--- until reaching one hour.
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Build S T R E N G T H : WEDNESDAY & SATURDAY:
* On 1-mile climb, on 5% grade build to 70 rpm
--- for 15 minutes.
* Twice per ride, do a 15-minute interval
--- followed by a 15-minute recovery.
* Extend another 15 minutes every week until
--- reaching one hour.
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Spinning for F U N : TUESDAY & FRIDAY.
* Ride scenic route at a 60 rpm cadence for one hour
--- so you can enjoy yourself.
* Also a good day for off-road, technical trails, or
--- practicing tricks.
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W E E K S --- 5-8
Build A S C E N D I N G Ability: MONDAY & THURSDAY.
* On 1-mile 7% grade, warm up for 5 minutes.
* Build to 90 rpm for 4-10 minutes.
* Recover for 10 minutes. Repeat four times per session.
* Extend another 10 minutes each week until
--- you reach 30 minutes.
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Build E N D U R A N C E : WEDNESDAY & SATURDAY.
* On 3-mile climb, with no interruptions,
--- warm up for 5 minutes.
* Accelerate @ 100% for 1 minute, recover for 2 minutes,
* Repeat four times per session.
* Extend another minute each week until
--- you reach 5 minutes.
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Spinning for F U N : TUESDAY & FRIDAY.
* Ride scenic route at a 70 rpm cadence for one hour
--- and please, enjoy yourself.
* Also a good day for off-road, technical trails, or
--- practicing tricks.
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