Re: Digest for ran-@topica.com, issue 1952
Jerry Segal
I suggest reading articles in Ultracycling Magazine by Lulu Weschler on hyponatremia or hypernatremia. They are very scientifically researched and informative.
Jerry
-------------- Original message ----------------------
From: ran...@topica.com
> -- Topica Digest --
>
> Out of Office AutoReply: Digest for ran...@topica.com, issue 1951
> By jec...@johnnyseeds.com
>
> RE: Hydration advice
> By n_nj...@verizon.net
>
> RE: Hydration advice
> By gs...@pacbell.net
>
> vélo perdu
> By a...@akc.org
>
> Re: Hydration advice
> By j...@henryhand.com
>
> RE: Travel Case Options?
> By mf...@rochester.rr.com
>
> =?iso-8859-1?Q?RE:_v=E9lo_perdu?=
> By bob_m...@hotmail.com
>
> Wanna Randonneur
> By peas...@comcast.net
>
> ------------------------------------------------------------
>
> Date: Wed, 11 Oct 2006 06:51:33 -0400
> From: "Janika Eckert" <jec...@johnnyseeds.com>
> Subject: Out of Office AutoReply: Digest for ran...@topica.com, issue 1951
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> ------------------------------
>
> Date: Wed, 11 Oct 2006 14:32:26 +0000
> From: Nicholas Bull <n_nj...@verizon.net>
> Subject: RE: Hydration advice
>
>
>
> Your comment about eating electrolytes like M&M's, plus your reliance on
> liquid calories, plus the frequent "bio stops", makes it sound as though
> you may be overhydrating. As I understand it (partly based on
> conversations with the Hammer people) when you drink, you dilute the
> electrolytes in your stomach, so then your body re-absorbs electrolytes
> from the blood stream to maintain the balance. This is true even when
> the drink is Gator/Power/etc/Ade, since those drinks have too low an
> electrolyte content to avoid the effect. Hammer's suggestion: drink
> less. You'll need fewer electrolyte pills, and fewer bio stops. I
> stopped carrying a hydration pack and find that two large water bottles
> is enough for almost any conditions (in case of emergency, I carry an
> empty third water bottle, actually a filtration bottle that can be
> filled at a stream). I carry one bottle of Heed and one bottle of plain
> water. I figure on going through the Heed and about half the plain
> water every fifty miles, depending on heat and sweat rate. As a result,
> I've been able to cut my electrolyte consumption down by about half, to
> about two or three per hour.
>
> For calories, I figure I get about a fifth from "real food" eaten at
> controls (or on the bike, shortly after controls), a fifth from HEED
> &/or Gatorade if I run out of HEED, thirty percent from energy bars, and
> thirty percent from HammerGel (I buy the big bottles and decant it into
> 6 ounce flasks). I don't usually bother with stuff like Perpetuem
> because I figure I can get plenty of protein at controls, and it can go
> off in the heat and taste awful and make you feel sick.
>
> Unlike you, it turns out that I'm not all that sensitive to mixing the
> sugars in Hammer products with the sugars from the other stuff. On this
> year's 600, I tried eating exclusively real (non-sugary) food at
> controls, and Hammer products (including their energy bars) for
> everything else. I didn't think I felt any better, and although I like
> their energy bars occasionally, I was truly sick of them by the end of
> the 600. So nowadays, I just take an assortment of energy bars. I have
> discovered that drinking milk makes me feel pretty draggy for the next
> couple of hours, so I won't do that again. I've tried eating more "real
> food" while actually on the bike, including baked potatoes, jerky, nuts,
> dried fruit, sausages, peanut butter and jam sandwiches, fig newtons,
> apples, bananas, and sugar snap peas. Of these, only the last two go
> down alright. Eating at controls is somewhat less of a problem, though
> not infrequently there is nothing in the convenience store that appeals.
>
> Eating enough is one of the toughest parts of randonneuring,
> particularly in hot weather or when you're going hard. I've discovered
> that pretty much every time I'm starting to think things like "Why am I
> doing these stupid, long rides; I'm tired of this; I want to just get
> off my bike for a bit; etc." it's because I'm bonking and need to eat,
> even though I may not feel hungry at all and the thought of eating
> sickens me. But if I force down yet another energy bar or slug of gel,
> then a few minutes later I'll be feeling great, ready to ride another
> hundred miles, isn't it pretty out, look at that deer standing in the
> field, etc.
>
> MICHELLE WILLIAMS wrote:
> >
> > Hi,
> >
> > I am fairly new to randonneuring, starting in May of this year. I have
> > had issues with my on the bike energy drink as was hoping for some
> > advice.
> >
> > For the last three years and through my first brevet, I used orange
> > Accelerade. That brevet was very hot and the Accelerade became too
> > acidic no matter how much I watered it down. I had a sore throat and
> > ulcers in my mouth the next day.
> >
> > For the next three months I used a combination of Hammer's Heed and
> > Perpetuem. I thought they were going to be perfect - no acidity, great
> > energy, decent taste. However, I found that I had extreme gastric
> > problems while using them. I tried to make sure I wasn't combining them
> >
> > w/simple sugars - something that may be impossible to do.
> >
> > In the last month or so, I have used a comination of Gatorade or
> > Powerade, both in the liquid and powdered forms. They also cause ulcers
> >
> > and really bad cotten mouth. I feel I drink pleanty of water from the
> > camelbak already. When I drink the Gatorade/Powerade for calories, it
> > makes me thirstier which then causes frequent bio stops.
> >
> > So, does anyone have any other sugguestions? Is there something else
> > out there that won't be so acidic? I would love to find something like
> > Heed that didn't combust when mixed with simple sugars. Also, would it
> > be okay to drink just water (I take electorlytes like they were M&Ms)
> > and use gu and energy bars for the calaries?
> >
> > Thanks,
> >
> > Michelle
> > Not all who wander are lost...
>
>
> ------------------------------
>
> Date: Wed, 11 Oct 2006 17:11:49 +0000
> From: Greg Jones <gs...@pacbell.net>
> Subject: RE: Hydration advice
>
>
>
> I think the reason that the folks at Hammer are concerned about the
> mixing of simple sugars and their products has to do with “sugar
> restricting the gelatinization of the starch (the hammer product) by
> binding water and reducing the amount of available water”. (quote from
> the New Glucose Revolution)
>
> From what I understand, if you eat nothing but a starch you can spike
> your glucose rapidly, but the digestion of table sugar will actually
> slow the rate of digestion in comparison as sugar produces glucose
> (fast) and fructose (slow) where as the starch produces just glucose.
>
> That may be why a potato tastes better to me sometimes than another
> sugary drink at some checkpoints. My body knows what it needs.
>
> If you are on the edge and need an instant boost of glucose in you blood
> to keep from falling over, maybe the simple sugar would have an impact
> on the way you feel by prolonging the bonking feeling to some degree.
> Other than that I do not think you need to get too up tight about mixing
> them. I do not believe it is the primary source of the stomach upset,
> otherwise we would be getting sick every time we ate starches and sugars
> together.
>
> On the other hand, you are spending lots of money for a starch that is
> easy to carry and consume on the bike; you might as well use it wisely.
>
>
> From my own experience, when I start to feel grumpy or down, even if I
> do not feel like eating I will pop a gel (I personally prefer espresso
> hammer gel). About 15 minutes later I typically feel better and then I
> eat more, hopefully lots more.
>
>
> MICHELLE WILLIAMS wrote:
> >
> > Hi,
> >
> > I am fairly new to randonneuring, starting in May of this year. I have
> > had issues with my on the bike energy drink as was hoping for some
> > advice.
> >
> > For the last three years and through my first brevet, I used orange
> > Accelerade. That brevet was very hot and the Accelerade became too
> > acidic no matter how much I watered it down. I had a sore throat and
> > ulcers in my mouth the next day.
> >
> > For the next three months I used a combination of Hammer's Heed and
> > Perpetuem. I thought they were going to be perfect - no acidity, great
> > energy, decent taste. However, I found that I had extreme gastric
> > problems while using them. I tried to make sure I wasn't combining them
> >
> > w/simple sugars - something that may be impossible to do.
> >
> > In the last month or so, I have used a comination of Gatorade or
> > Powerade, both in the liquid and powdered forms. They also cause ulcers
> >
> > and really bad cotten mouth. I feel I drink pleanty of water from the
> > camelbak already. When I drink the Gatorade/Powerade for calories, it
> > makes me thirstier which then causes frequent bio stops.
> >
> > So, does anyone have any other sugguestions? Is there something else
> > out there that won't be so acidic? I would love to find something like
> > Heed that didn't combust when mixed with simple sugars. Also, would it
> > be okay to drink just water (I take electorlytes like they were M&Ms)
> > and use gu and energy bars for the calaries?
> >
> > Thanks,
> >
> > Michelle
> > Not all who wander are lost...
>
>
> ------------------------------
>
> Date: Wed, 11 Oct 2006 19:47:15 +0000
> From: Adrian Hands <a...@akc.org>
> Subject: vélo perdu
>
>
>
> Robert Magyar wrote:
> ...
> > One friend of mine flew KLM in 2003, and they used the really large KLM
> > bike box, as it seemed very easy to pack. While they flew in 7 days
> > before the start of PBP, their bike ended up getting stuck in Amsterdam,
> > since KLM used smaller planes to go into Paris, the large box keep not
> > making the next plane. The bike arrived 2 days after the ride started,
> > fortunately my friend was able to find a bike, to borrow for the ride
> > and finished in good style.
> ...
>
> I recall a Canadian lady with "KLM lost my bike" written on her leg in
> French. Mêmes ?
> I also recall, at PBP-2003, another lady, from San Francisco, whose bike
> was stolen prior to the start.
> The organizers found a loaner for her, and she also finished.
> Somethings to inspire when the obstacles seem enormous.
>
>
> -Adrian Hands http://cycling.ahands.org/
> Raleigh NC USA
>
>
> ------------------------------
>
> Date: Wed, 11 Oct 2006 14:54:31 -0400
> From: "Judson Hand" <j...@henryhand.com>
> Cc: ran...@topica.com
> Subject: Re: Hydration advice
>
>
>
> ------=_Part_453_25172265.1160592871405
> Content-Type: text/plain; charset=ISO-8859-1; format=flowed
> Content-Transfer-Encoding: 7bit
> Content-Disposition: inline
>
> Variety is generally a good idea in my book. I am very partial to "real
> food" and have been known to stop in the middle of a 600k at a pizza place
> or burger joint to chow down (two slices with pepperoni or maybe a
> cheeseburger deluxe with fries). On long rides, I crave "bad" foods I don't
> normally eat, such as ice cream sandwiches. I find they are great for
> morale. Please note: My stomach doesn't mind. Your digestion may vary. On
> the other hand, I cannot stand gels. Energy bars I tend to get tired of as
> the ride progresses.
>
> Jud
>
>
> On 10/11/06, Greg Jones <gs...@pacbell.net> wrote:
> >
> >
> > I think the reason that the folks at Hammer are concerned about the
> > mixing of simple sugars and their products has to do with "sugar
> > restricting the gelatinization of the starch (the hammer product) by
> > binding water and reducing the amount of available water". (quote from
> > the New Glucose Revolution)
> >
> > From what I understand, if you eat nothing but a starch you can spike
> > your glucose rapidly, but the digestion of table sugar will actually
> > slow the rate of digestion in comparison as sugar produces glucose
> > (fast) and fructose (slow) where as the starch produces just glucose.
> >
> > That may be why a potato tastes better to me sometimes than another
> > sugary drink at some checkpoints. My body knows what it needs.
> >
> > If you are on the edge and need an instant boost of glucose in you blood
> > to keep from falling over, maybe the simple sugar would have an impact
> > on the way you feel by prolonging the bonking feeling to some degree.
> > Other than that I do not think you need to get too up tight about mixing
> > them. I do not believe it is the primary source of the stomach upset,
> > otherwise we would be getting sick every time we ate starches and sugars
> > together.
> >
> > On the other hand, you are spending lots of money for a starch that is
> > easy to carry and consume on the bike; you might as well use it wisely.
> >
> >
> > From my own experience, when I start to feel grumpy or down, even if I
> > do not feel like eating I will pop a gel (I personally prefer espresso
> > hammer gel). About 15 minutes later I typically feel better and then I
> > eat more, hopefully lots more.
> >
> >
> > MICHELLE WILLIAMS wrote:
> > >
> > > Hi,
> > >
> > > I am fairly new to randonneuring, starting in May of this year. I have
> > > had issues with my on the bike energy drink as was hoping for some
> > > advice.
> > >
> > > For the last three years and through my first brevet, I used orange
> > > Accelerade. That brevet was very hot and the Accelerade became too
> > > acidic no matter how much I watered it down. I had a sore throat and
> > > ulcers in my mouth the next day.
> > >
> > > For the next three months I used a combination of Hammer's Heed and
> > > Perpetuem. I thought they were going to be perfect - no acidity, great
> > > energy, decent taste. However, I found that I had extreme gastric
> > > problems while using them. I tried to make sure I wasn't combining them
> > >
> > > w/simple sugars - something that may be impossible to do.
> > >
> > > In the last month or so, I have used a comination of Gatorade or
> > > Powerade, both in the liquid and powdered forms. They also cause ulcers
> > >
> > > and really bad cotten mouth. I feel I drink pleanty of water from the
> > > camelbak already. When I drink the Gatorade/Powerade for calories, it
> > > makes me thirstier which then causes frequent bio stops.
> > >
> > > So, does anyone have any other sugguestions? Is there something else
> > > out there that won't be so acidic? I would love to find something like
> > > Heed that didn't combust when mixed with simple sugars. Also, would it
> > > be okay to drink just water (I take electorlytes like they were M&Ms)
> > > and use gu and energy bars for the calaries?
> > >
> > > Thanks,
> > >
> > > Michelle
> > > Not all who wander are lost...
> >
> >
> > *** Replying to this message will reply to its original sender, reply or
> > send messages to the list mailto:ran...@topica.com as well
> > +++++++++++++++++++++++++++++++++++++++++++
> > Unsubscribe from Randon by sending a BLANK email to:
> > randon-un...@topica.com
> > ** Any queries? email: pmat...@alphalink.com.au
> >
> >
>
> ------=_Part_453_25172265.1160592871405
> Content-Type: text/html; charset=ISO-8859-1
> Content-Transfer-Encoding: 7bit
> Content-Disposition: inline
>
> <div>Variety is generally a good idea in my book. I am very partial
> to "real food" and have been known to stop in the middle of a
> 600k at a pizza place or burger joint to chow down (two slices with
> pepperoni or maybe a cheeseburger deluxe with fries). On long rides, I
> crave "bad" foods I don't normally eat, such as ice cream
> sandwiches. I find they are great for morale. Please note: My
> stomach doesn't mind. Your digestion may vary. On the other hand, I
> cannot stand gels. Energy bars I tend to get tired of as
> the ride progresses.
> </div>
> <div> </div>
> <div>Jud <br><br> </div>
> <div><span class="gmail_quote">On 10/11/06, <b class="gmail_sendername">Greg
> Jones</b> <<a href="mailto:gs...@pacbell.net">gs...@pacbell.net</a>>
> wrote:</span>
> <blockquote class="gmail_quote" style="PADDING-LEFT: 1ex; MARGIN: 0px 0px 0px
> 0.8ex; BORDER-LEFT: #ccc 1px solid"><br>I think the reason that the folks at
> Hammer are concerned about the<br>mixing of simple sugars and their products has
> to do with "sugar
> <br>restricting the gelatinization of the starch (the hammer product)
> by<br>binding water and reducing the amount of available
> water". (quote from<br>the New Glucose Revolution)<br><br>From what I
> understand, if you eat nothing but a starch you can spike
> <br>your glucose rapidly, but the digestion of table sugar will actually<br>slow
> the rate of digestion in comparison as sugar produces glucose<br>(fast) and
> fructose (slow) where as the starch produces just glucose.<br><br>
> That may be why a potato tastes better to me sometimes than another<br>sugary
> drink at some checkpoints. My body knows what it needs.<br><br>If you
> are on the edge and need an instant boost of glucose in you blood<br>to keep
> from falling over, maybe the simple sugar would have an impact
> <br>on the way you feel by prolonging the bonking feeling to some
> degree.<br>Other than that I do not think you need to get too up tight about
> mixing<br>them. I do not believe it is the primary source of the
> stomach upset,
> <br>otherwise we would be getting sick every time we ate starches and
> sugars<br>together.<br><br>On the other hand, you are spending lots of money for
> a starch that is<br>easy to carry and consume on the bike; you might as well use
> it wisely.
> <br><br><br>From my own experience, when I start to feel grumpy or down, even if
> I<br>do not feel like eating I will pop a gel (I personally prefer
> espresso<br>hammer gel). About 15 minutes later I typically feel
> better and then I
> <br>eat more, hopefully lots more.<br><br><br>MICHELLE WILLIAMS
> wrote:<br>><br>> Hi,<br>><br>> I am fairly new to randonneuring,
> starting in May of this year. I have<br>> had issues with my on
> the bike energy drink as was hoping for some
> <br>> advice.<br>><br>> For the last three years and through my first
> brevet, I used orange<br>> Accelerade. That brevet was very hot
> and the Accelerade became too<br>> acidic no matter how much I watered it
> down. I had a sore throat and
> <br>> ulcers in my mouth the next day.<br>><br>> For the next three
> months I used a combination of Hammer's Heed and<br>> Perpetuem. I
> thought they were going to be perfect - no acidity, great<br>> energy, decent
> taste. However, I found that I had extreme gastric
> <br>> problems while using them. I tried to make sure I wasn't
> combining them<br>><br>> w/simple sugars - something that may be
> impossible to do.<br>><br>> In the last month or so, I have used a
> comination of Gatorade or
> <br>> Powerade, both in the liquid and powdered forms. They also
> cause ulcers<br>><br>> and really bad cotten mouth. I feel I
> drink pleanty of water from the<br>> camelbak already. When I
> drink the Gatorade/Powerade for calories, it
> <br>> makes me thirstier which then causes frequent bio
> stops.<br>><br>> So, does anyone have any other
> sugguestions? Is there something else<br>> out there that won't be
> so acidic? I would love to find something like
> <br>> Heed that didn't combust when mixed with simple
> sugars. Also, would it<br>> be okay to drink just water (I take
> electorlytes like they were M&Ms)<br>> and use gu and energy bars for the
> calaries?<br>>
> <br>> Thanks,<br>><br>> Michelle<br>> Not all who wander are
> lost...<br><br><br>*** Replying to this message will reply to its original
> sender, reply or send messages to the list mailto:<a
> href="mailto:ran...@topica.com">
> ran...@topica.com</a> as well
> +++++++++++++++++++++++++++++++++++++++++++<br>Unsubscribe from Randon by
> sending a BLANK email to: <a
> href="mailto:randon-un...@topica.com">randon-un...@topica.com</a><br
> >** Any queries? email:
> <br><br></blockquote></div><br>
>
> ------=_Part_453_25172265.1160592871405--
>
>
> ------------------------------
>
> Date: Wed, 11 Oct 2006 22:29:42 +0000
> From: Mark Frank <mf...@rochester.rr.com>
> Subject: RE: Travel Case Options?
>
>
>
> Four of us shipped our bikes in hard-sided cases to Texas Hell Week
> using DHL. I was surprised to find that DHL will pick-up from your home
> or a designated busines like Office-Max. The prices were very low
> considering the shipping distance and there was no hassle with airline
> baggage checks. Since we shipped the bikes days earlier they were
> waiting for us upon our arrival and can be tracked online. The cases
> were delivered to our motel and picked up there for the return trip
> home. Just another domestic option to keep in mind.
>
> Mark
>
> www.quadzilla.us
>
>
> Robert Magyar wrote:
> > "How necessary are these expensive bike cases?"
> >
> > That depends, are you packing a light weight carbon framed bike, with
> > umber light weight wheels?
> > If so, then you are going to want a bad ass case.
> >
> > Where as a standard steel frame bike, with durable 36 spoke wheels is a
> > lot harder to damage.
> >
> > Note, the larger the case, the more likely it is to NOT make
> > connections.
> >
> > One friend of mine flew KLM in 2003, and they used the really large KLM
> > bike box, as it seemed very easy to pack. While they flew in 7 days
> > before the start of PBP, their bike ended up getting stuck in Amsterdam,
> > since KLM used smaller planes to go into Paris, the large box keep not
> > making the next plane. The bike arrived 2 days after the ride started,
> > fortunately my friend was able to find a bike, to borrow for the ride
> > and finished in good style.
> >
> > Bob
> >
> >
> >
> > > To: ran...@topica.com> From: elan...@hotmail.com> Subject: RE: Travel
> > > Cases?> Date: Tue, 10 Oct 2006 15:56:29 +0000> > > How necessary are
> > > these expensive bike cases? The one time I traveled > to Europe with a
> > > bike, I packed it in a cardboard box and had no > trouble. Granted, it
> > > was kind of a pain to drag around the airport, but > not $500 worth of
> > > pain. Any comments from more experienced tourists?> > Mark Frank
> > > wrote:> > > > The hard-sided Pedal Pack Deluxe case from Bike Pro USA is
> > > one of the > > toughest cases out there. It has a full-length piano
> > > hinge, a wrap > > around steel valence for a tight seal, durable latches
> > > and six wheels.> > > > http://tinyurl.com/hyg5o> > > > > > Mark> >
> > > www.quadzilla.us> > > > >
>
>
>
> Mark Frank
> Victor, NY
> www.quadzilla.us
>
>
> ------------------------------
>
> Date: Wed, 11 Oct 2006 19:03:09 -0700
> From: Robert Magyar <bob_m...@hotmail.com>
> Subject: =?iso-8859-1?Q?RE:_v=E9lo_perdu?=
>
>
>
> --_24aca128-f009-4a29-8f3a-7cefe00c97f4_
> Content-Type: text/plain; charset="iso-8859-1"
> Content-Transfer-Encoding: 8bit
>
> Yep, that's the one, but she was luckily was able to borrow a bike from a Danish
> rider's girl friend, who I believe, had her bike along on holiday. She was quite
> lucky, as the lent bike was a nice light weight AL racing bike, although her
> hands got a bit of a beating.
>
> The other lady, who's bike was stolen, found a very basic 10 speed to use, it
> was at least 20 years old, in vintage condition. I meet her at the last control,
> and she seemed in quite good sprits.
>
>
> I would suggest bringing a solid lock, to use prior to the start, and when
> leaving your bike at the hotel.
>
>
> Bob
>
>
>
> --_24aca128-f009-4a29-8f3a-7cefe00c97f4_
> Content-Type: text/html; charset="iso-8859-1"
> Content-Transfer-Encoding: 8bit
>
> <html>
> <head>
> <style>
> P
> {
> margin:0px;
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> <body>Yep, that's the one, but she was luckily was able to borrow a
> bike from a Danish rider's girl friend, who I believe, had her bike along on
> holiday. She was quite lucky, as the lent bike was a nice light weight AL racing
> bike, although her hands got a bit of a beating.<BR>
> <BR>
> The other lady, who's bike was stolen, found a very basic 10 speed to use, it
> was at least 20 years old, in vintage condition. I meet her at the last
> control, and she seemed in quite good sprits.<BR>
> <BR>
> <BR>
> I would suggest bringing a solid lock, to use prior to the start, and when
> leaving your bike at the hotel.<BR>
> <BR>
> <BR>
> Bob<BR><BR><BR>
>
> <HR id=stopSpelling>
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> </html>
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> ------------------------------
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> Date: Wed, 11 Oct 2006 22:17:27 -0400
> From: Michael Robinson <peas...@comcast.net>
> Subject: Wanna Randonneur
>
>
>
> I'm not a randonneur but I really want to. My primary dream in life.
> I got into cycling and found riding made me feel better all around. I
> followed all my new biking friends and picked up speed. Riding with
> the faster groups, not racing but beyond recreational. I wanted to
> ride more and explored ultra-cycling. Friends introduced me to 200
> and 300k brevets as training for ultra-cycling events. I found I
> really didn't like to race I just liked riding the bike, all the
> time. That's when I found randonneuring. I was just starting to go
> full board when I had the accident that's kept me off the bike for a
> year and a half. I'm getting back into training. And now I know where
> I want to go, randonneuring.
>
> Anyone have tips or ideas on training methods? I try to ride
> everyday. I have a CycleOps indoor trainer but I prefer outdoors. I
> live in Cleveland Ohio. I don't mind weather. Short of lightning or
> ice storms I'll ride in anything. But I'd like to hear all tips,
> indoor or outdoor. I want to ride the brevets starting in March.
>
> Also, I have a day job about an hour drive away. I've thought of bike
> commuting and maybe in Spring I'll do it but I'm not ready to risk
> encounters with hyperactive cars on slushy roads.
>
> So I'll ride in weather, I'll ride in the dark. I've got a great
> lighting setup. Some of which came from tips I learned on this list.
> I'll ride indoors on the trainer if I have to.
>
> What's a good plan for hours a day, hours a week, training methods to
> get in shape for randonneuring in March?
>
> Mike
>
>
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