Monthly Archives: July 2017

Pine Lake, Minnesota, 2017

We spouses at family reunions, especially when we‘ve only met the people once some 26 years ago, are often looking around the room for something to distract us from conversations that have no context for us.

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Main St., Palisade, MN

We were in Aitkin, Minnesota, this weekend, commemorating the life of Irja Guinella Howe, nee Trast. She and my wife Karla’s mother Taimi were sisters. Irja outlived all her siblings, as many as a dozen when you count the ones who couldn’t survive the rough childhood on the dairy farm in nearby Palisade, a village then and now of just over 100 people. It was founded by migrating Finns who discovered that the flat terrain with rich soil and mosquitoes as large as starlings was much like their homeland. The entire town was a cooperative, a brand of socialism that they brought with them.

We gathered at Pine Lake, just south of Aitken, where the Howe family with all their cousins and the Leavelle/Trast clan would gather most summers. Taimi, with Karla, her sister Tanya and brother Jimmy, would drive from Dallas to Palisade, visit the grandparents and then settle into the Pine Lake cabin to find entertainment in the pre-digital era.

I listened to the stories, many like those we’ve all experienced with our cousins. When the cousins were young and went to the lake, there was simply too much undeveloped brain power and mischievousness for even a bevy of adults to manage. If no one drowns, all can be forgiven and laughed about decades later.

Karla had her own tales, like walking from the grandparents’ house, which was on the Mississippi River where it’s only about 30 yards wide and knee deep, to town to spend the 50 cents that was burning a hole in her pocket. Sometimes on the way back, the mailman would pull alongside and ask her if she wanted a ride home. He knew where everyone lived in town, even the visiting relatives. Today that act would get him arrested. Then, Karla accepted without hesitation.

Then there was the time Karla developed sharp stomach pains. The local doctor said it might be her appendix. Taimi, a nurse, wasn’t convinced, but said if she was to have them removed, it would be by a doctor at home. So off they went. Taimi drove straight through, a nearly 1,100-mile trip, before the interstate system and without air conditioning. As they crossed the Red River, Taimi commented, “We’ll, we’re in Texas. Almost home.” Karla’s pains ceased. Turned out, being a Daddy’s girl, she was just homesick.

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Karla by the Mississippi River on her grandparents’ farm in Palisade, MN

The old farmhouse and barn were razed long ago. The sauna, a staple of Finnish families, had collapsed. We examined it and took a brick that formed the floor to bring back. The Mississippi looked exactly as it did 60 years ago, Karla said.

As the others traded stories I tried to remember everyone’s name. They came from all over. Irja’s four children settled in Detroit, rural Wisconsin, the west coast of Australia and Ulm, Germany. The German boys live in Germany, Switzerland and Bangkok. And they had children who spoke several languages. You needed a scorecard and Google Translate.

At first on Friday, it was overwhelming. I wondered if they really wanted me there. I was another mouth to feed and a fish out of water they tried valiantly to include and save from boredom. The second generation at least I knew by name and vaguely remembered meeting them all those years ago. They third generation were all kids back then. And they now had children of their own, some of whom didn’t speak English—or more likely pretended not to so they wouldn’t need to talk to silly adults who tried to engage them.

As I listened to Irja’s three boys, Gary, Mike and Dan, and daughter Jenny talk, they had obviously processed their grief about their mom. She had died a year ago, and having lived a century, most of it in good health and indomitable spirit, there was little regret. She had expressed a readiness to join her beloved Clark who had died nearly 30 years ago.

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Pine Lake, south of Aitken, MN

What they were having a tougher time processing was knowing that they would never again see the farmstead in Palisade, as the cousin who had inherited it was now 75 and ready to settle in San Antonio. They would likely never return to Pine Lake. They would never gather along its shores, watch the summer sunset and listen to the loons standing guard.

Saturday began with the memorial service. A couple of family members sang songs, one of which was “Everything Must Change,” a 1974 tune first recorded by Quincy Jones. It seemed fitting. The pastor at the small white clapboard chapel did his best to keep it upbeat with a few well-worn but appreciated jokes. One of the German boys, who had served as both video documentarian of the weekend and the chief cook and bottle washer, presented a video of his grandmother. It was a loving tribute to a woman who loved life and laughed often. The last section featured her speaking, singing and laughing on camera and finally as the group left whatever event he was recording, she looked at the camera, waved, and said, “Auf wiedersehen.”

A few us of went to the nearby cemetery where Clark lay. They had dug a small hole for Irja’s urn. Prayers were said. She was laid to rest and covered with dirt. I’m not religious, but rituals serve their purpose. They validate our journey from dust to dust and comfort those who carbon atoms are still fighting to survive.

We went back to the cabin, and poured whiskey, beer and wine. The sun had a few hours left, but it wouldn’t be enough. This would almost certainly be their last sunset at the lake, or in Minnesota, period.

But they had a plan. They would meet to celebrate milestone birthdays of two of the third generation, number 40 for one and for the oldest of that generation, a 50th. They wouldn’t have Pine Lake. They wouldn’t see the land where their mother’s parents saw Finland. But they would meet where maybe they could plant a flag that would hold a similar special meaning, Rottnest Island off Perth, Australia, where Gary settled and his three daughters live nearby. If that didn’t work, maybe the next year it would be Ulm.

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Pine Lake, south of Aitken, MN

I found myself warmed by this family. I loved seeing how important this place was to them, but also how their time together validated the ties that bind. Karla is part of that family, I’m not, yet I gained much. Before we left, I thanked them and told them how much I enjoyed seeing them bond again.

Not everything must change. Some things will endure.

Altitude training may not be all it’s cracked up to be

My friends in St. Pete expect me to return in top shape after a couple of months at altitude. But it didn’t really happen last year, my first extended adventure riding at seven, eight, nine thousand feet and above. In fact, when I first returned I was exhausted after a relatively easy ride. The Florida air felt like a brick wall, or at least a gel I had to plow through. It took about a week to get back normal sea level riding.

So I decided to research the issue as I returned to the hills this month. When I started with a few Google search terms, most of what I found was what you would expect. At altitude your heart beats faster. (I also learned that blood pressure increases, though it returns to normal after a few weeks.)

Yet, I’ve noticed when I ride at altitude my heart rate rarely reaches beyond 145 beats per minute (bpm) for sustained efforts. (My max heart rate is about 175 bpm.) One hundred fifty beats per minute feels like I would not explode so much as fall over as my legs crumbled and I gasp for air. Even at a heart rate of 125 bpm, my breathing is fast.

Turns out that may be normal. At extremely high altitudes, researchers found that maximal heart rate decreases as much as 30 bpm. While your resting heart rate is faster, and climbing stairs can put you out of breath, you can’t get the ticker pumping as fast during hard exercise.

That seems logical because at altitude, the thin air makes it more difficult to get the oxygen you need to work hard. The heart simply doesn’t have much to work with.

But heart rate is less important since I bought a power meter. I brought it with me to the mountains. But again, at certain power levels I felt I was working harder than I do at sea level in St. Pete.  Additional research led me to several articles that suggested that power levels need to be adjusted downward to coincide with the grater exertion you experience in thin air.

The most widely cited study suggested a formula: Percentage of power held at altitude = -1.12(altitude in km)^2 – 1.90(altitude in km) + 99.9. For example, at an altitude of 2.286 km (a little lower than where I live), power zones need to be about 89.7% of what they are at sea level. My functional threshold power (FTP) would drop from 210 watts to 188 watts, and the zones based on the FTP by the same percentage.

But training at lower power levels has consequences, according to exercise physiologists Ben Griffin and Michael Chiovitti.

The issue here is that the cyclist may in fact de-train due to never actually training at the physiological level of their [anaerobic threshold]. So when this cyclist returns to sea-level after altitude exposure and tries to ride the AT @ 300W it is going to feel extraordinarily hard as they have never actually pushed 300W since prior to going to altitude.

Maybe this is why I was exhausted the first week back in St. Pete last year.

I also found that “altitude training” is not the simply a weeks-long vacation in the mountains riding your bike. There are three basic varieties of altitude training:

  1. Train high, live high, which is what I do and what I think most pro teams do.
  2. Train high, live low, which literally means ride your bike at altitudes and then come down from on high to spend the rest of your day.
  3. Train low, live high, the exact opposite of #2 and a seemingly the preferred method these days.

The idea behind train high and live low is that training at altitude increases red blood cells, or the amount of hemoglobin, but you recover better at lower levels. Train low, live high advocates say simply living at altitude increases your red blood cells but you must train at higher power outputs. More on the three methods here.

Few of us can live high and train low or vice versa. Even those of us who can spend time at altitude must make a commitment as it takes at least three to four weeks to get any benefit from altitude training. Pro racer Michael Rogers says it takes at least a week to acclimate. Virtually his entire first week was easy (for him) riding.

But given that living and riding at 7,000 feet and above as I do here for a few months may actually hurt me when I return to sea level, what training methods can mitigate the loss of power (in spite of increase red blood cells)? Acclaimed trainer Joe Friel has a couple of strategies. The first is shorter intervals with longer recovery periods.

Something on the order of work intervals of two minutes or less followed by two minutes or more of recovery intervals will allow you keep power and pace high. The intensity of these two-minute-or-shorter work intervals needs to be above anaerobic/lactate/functional threshold. Ten to thirty minutes of total high intensity time within a workout, depending on the intensity, your fitness and your purpose, is probably about all you need two to three times a week.

Secondly, Friel says, is to give yourself a break and return to lower levels to recover your sea legs.

At altitude there is a loss of muscular fitness since the workouts can’t be as intense as at sea level. Coming back down for a few days (perhaps as much as two weeks) allows this muscular fitness to be re-established by higher-intensity training.

I can’t do that, so I’ll need to pay t20170715_120523he price when I get back to my flat land habitat. So, St. Pete friends, don’t expect much. Riding the hills may not be all that it’s cracked up to be. But it sure is pretty!

The day the Garmin died

This just goes to show you. If you observe the golden rule, pay it all forward, and stop beating your wife, good things will happen.

My Garmin died the other day. For those of you unfamiliar with a it, a Garmin cyclocomputer records everything about your bike ride: speed, distance, time, heart rate, power wattage, cadence and all manner of averages and maximums. Without it, you can’t record your ride on Strava, the ride app. (Well, you can, but the phone app provides limited data.) And if it doesn’t appear on Strava, as they say, it didn’t happen.

Saturday morning the screen froze. The problem seemed to be the “enter” button wasn’t working. Which meant I couldn’t even factory reset it. I had to ride without it. Which meant, I couldn’t know whether I was having a good time. Very disconcerting.

Being the weekend, I couldn’t even call Garmin support after the ride. They’re closed. What are those guys thinking? You would think, cyclists being a generally neurotic bunch, they’d have a 24-hour hotline to prevent us from hurting ourselves in these situations.

I stared at the frozen screen. It couldn’t stay that way, I thought. It would certainly drain the battery. By Sunday morning, it did. But the “enter” button did not have that familiar soft click to it. I was able to power it up, though that took hours, leaving me in a distressed state of fear, uncertainty and doubt while it rejuvenated itself. Yet, even after it was fully charged, the “enter” button still didn’t work. So I really couldn’t do much. It was still an expensive paperweight, a light one at that.

On Sunday’s ride, still no data. How much power was I generating? What was my cadence? Was my heart still beating? Same thing this morning. I would occasionally ask they guy riding next to me, “How fast we going?” He was cruel, “Slow,” he said.

Coming back to the house and my paperweight, I tried one more time. I powered it up. I was contemplating opening the back. My technical abilities are minimal. Which is to say, none. I wasn’t sure what I’d do if I got the back off. So I tried the enter button one more time.

It worked! The click is back! I could change screens. I could see averages, maximums, wattage, heart beats. I was alive! I took it for a test ride, and it worked flawlessly.

Maybe this is temporary. Maybe it’s just playing with me. But I didn’t do a thing but hope and pray. And my Garmin is back.

Maybe being such a kind and wonderful guy pays dividends. Even my friends assure me that’s not the case. Maybe it was just dumb luck.