People ask me why I have eliminated all processed oils. Typically, someone will say something like, "I know oils are high in fat, but isn't olive oil good for you? Doesn't olive oil a 'good oil'?
I have never given a very good answer to this question, except to say that oil is pure fat, and has little or no nutritive value. Some fats when found in natural foods and combined with other healthy nutrients are healthy, nuts, seeds and avocado are good examples. But, even these should be consumed carefully because they are very high in calories.
Today I was browsing through the Discussion Board on Dr. McDougall's website and found an excellent answer to the question, why eliminate processed oils from your diet? In response to the question, Jeff Novick, Nutritionist, says:
"Due to very effective marketing and advertising, we have become convinced that oil is not only a food, but a health food. This is crazy. To be a food, something must be able to support healthy life and be of some benefit.
Oil is a highly refined processed and extracted food "product". It has no protein or essential amino acids (which we need), it has no carbohydrates, or sugars (which we need), it has no fiber (which we need), it has no minerals (which we need) and has virtually no vitamins (which we need) except for a small amount of Vit E and some phytosterols.
But, on the other hand, it is pure fat and the most calorie dense food on the planet. While all oils have a mixture of mono, poly and saturated fat, most oils are very low in the essential fat omega 3 (which some of us may need more of), very high in the omega 6 (which most of us need to lower) and most oils also have high ratios of omega 6 to omega 3 (which most all of us need to lower).
So, basically you are getting lots of calories (oils has almost 2.5 x more calorie per TB than sugar). lots of omega 6s, some saturated fat (depending on the oil) and virtually no nutrients.
The definition of a junk food is a food that is high in calories (and/or fat, sugar, salt) and has little if any nutrient value at all.
IMHO (and by definition), Oil, is more of a junk food than sugar. And, I hope that in a few years, we will all come to understand it and see it, as such.
I conclude that oil will significantly increase the calorie density and significantly decrease the "overall" nutrient density of any diet it is added to, which are the exact opposite goals most people are working towards.
Diets with increased calorie density can lead to obesity and obesity does increase your risk for heart disease, diabetes, high blood pressure and many others.
Some oils, depending on the percent saturated fat they contain may directly increase cholesterol levels.
Here is something to think about... right now the typical American diet is 10-12% saturated fat. Olive oil is around 14% saturated fat. The AHA is now recommending that Americans reduce the percentage of saturated fat in their diet to below 10%, if not below 7% (for those at risk, which is just about everyone is America). I think below 5% is optimal.
So, Olive oil = 14%
American Diet = 12%
AHA = 7-10%
Optimal = < 5%
How much of something 14% Saturated fat, can you add to something that is already 12% saturated fat to get the total saturated fat below 10%? let alone below 7%, let alone below 5%?
By, the way, guess how many oils have a saturated fat level below 10%? let alone below 7%, let alone below 5%?
We should treat oil for what it really is (junk food) and the same way we treat other foods in the same category.
Oil is junk food. Pure and simple. Treat it like the junk food it really is.
If you choose to include a small amount of junk food in your diet, that is up to you. I am sure most people, if they otherwise have an optimal diet, could get away with around 5% of their calories from junk food and not be harmed by it.
However, you would probably want to choose the junk food that is going to do the least harm and has the best overall picture But, I am not going to recommend one, or try to figure out which is the best junk food for you.
In Health
Jeff Novick, MS, RD
PS, OK, I will. The only oil, that comes close to the criteria I mentioned is canola oil. It is the lowest in saturated fat, one of the highest in omega 3s and the only one with a ratio of omega 6: omega 3 that is less than 4:1. Now, to be clear, I am not recommending you consume canola oil, but in comparison to all other oils, I think it has the best overall picture."
For the complete discussion follow this link.
Saturday, July 11, 2009
Wednesday, July 8, 2009
Vegetarian, Vegan....what are we?
This post is to ramble a bit about the terms vegetarian and vegan as well as the other terms we use to characterize the way we eat.
There are lots of labels around. In addition to these two two there are omnivore, fruitarian, raw foodist, natural hygienist, and a host of others. Joel Fuhrman, M.D. has coined the term nutritarian, which probably best represents my eating style. A nutritarian eats foods that are nutrient dense and low in calories, for the most part. The primary focus is health and flooding our cells each day with the most nutritious foods and avoiding the foods that compromise our immune systems and our overall health.
But let me elaborate. The problem with the terms vegetarian and vegan is that they often mislead people in to thinking that healthful eating equates to simply avoiding animal foods, especially foods from animal flesh. The reality is that many foods that are not derived from animals are also not healthy. Examples of offending vegan foods are refined sugar, processed oils (yes, even vegetable oils), isolated soy protein found in veggie dogs and veggie burgers, overly salted foods like pretzels and potato chips, candy bars, many alcoholic beverages, soft drinks made from either refined sugar or artificial sweetners, and many other unhealthy or foods that are not nutrient dense.
For over 25 years, I considered myself a vegetarian. I ate cheese and other dairy products, including ice cream, but no other animal foods. I consumed lots of vegetable oils, including olive oil, and ate fake meat most every day....veggie dogs and burgers. My weight remained at 20-30 pounds above the ideal even though I am a cyclist and frequently exercised long and hard every week. Both my weight and my blood cholesterol stubbornly remained above 200, although I generally had no health problems. My health was okay, but not ideal.
Over the past two years, I have become convinced that a whole foods plant-based eating style was the healthiest. Reading T. Colin Campbell's The China Study was the turning point for me. This book reports on many years of epidemiological research about the eating styles of healthy populations. Dr. Campbell concludes that a whole foods plant based diet is the healthiest. My own eating style has been continually refined since reading The China Study after my introductions to Joel Fuhrman, M.D. and John McDougall, M.D. They have taught me much about a healthy plant-based diet. For two years I have avoided all animal foods, processed foods, including vegetarian processed foods, refined sugar, processed oils, including olive oil, and most foods high in fat. My diet consists of vegetables, especially green leafy vegetables, fresh and dried fruits, whole grains, beans/legumes, nuts/seeds. During the past two years my weight has stabilized 30 pounds lower that during my 'vegetarian' stage. My energy level is consistently higher and my overall health is excellent. I am convinced that this way of eating will greatly increase my odds of leading a longer and healthier life.
Although vegetarian and vegan diets can be healthy, often they are not. A diet that eliminates meat, but loads up on sugar, vegetable oils and high fat/salt processed foods is not healthy. I agree with vegans about the negative environmental and ethical effects of modern animal factory farming, which is one of the reasons I eat no meat/dairy. Drs. Campbell and Fuhrman teach that eating small amounts of meat, less than 10% of total calories, has not been shown to be detrimental to health. The research into populations that are generally healthier and longer-lived than Americans supports the consumption of small amounts of animal food. Even small amounts are not acceptable to me, not only because I do not crave meat/dairy, but because of the ethical and environmental costs of modern factory farming. Also, if animal foods are mostly not healthy, why eat even small amounts?
At a party the other night, the hostess informed me that I was the only 'vegan' she knew that was not either a teenager or a young adult. She had apparently never met a 67 year old vegan. I have met a few other older adults who consume a whole foods, plant-based diet, but not many. The reality is that our society reinforces unhealthy eating, even among vegetarians and vegans. Healthful eating is both simple and very difficult all at the same time. The concept is simple - concentrate on fresh vegetables and fruits, beans/legumes, whole grains, and raw nuts/seeds. The implementation is difficult because it forces us to move away from fast and processed foods, which are mostly inexpensive and very convenient. It leads us also away from some cultural doctrines about eating that are mostly myths, including we need lots of animal protein to build muscle, we need lots of dairy for strong bones, etc. Rather than truths, these are marketing pitches from the food processing industry, but they have become ingrained. Running against society's eating norms is not easy, but the rewards in good health in doing so are enormous.
My hope is that we reach the point where healthy eating is the norm, rather than the exception, and that terms like vegan and vegetarian become obsolete as larger and larger percentages of the population transition into truly healthy (as well as animal and environment friendly) eating.
There are lots of labels around. In addition to these two two there are omnivore, fruitarian, raw foodist, natural hygienist, and a host of others. Joel Fuhrman, M.D. has coined the term nutritarian, which probably best represents my eating style. A nutritarian eats foods that are nutrient dense and low in calories, for the most part. The primary focus is health and flooding our cells each day with the most nutritious foods and avoiding the foods that compromise our immune systems and our overall health.
But let me elaborate. The problem with the terms vegetarian and vegan is that they often mislead people in to thinking that healthful eating equates to simply avoiding animal foods, especially foods from animal flesh. The reality is that many foods that are not derived from animals are also not healthy. Examples of offending vegan foods are refined sugar, processed oils (yes, even vegetable oils), isolated soy protein found in veggie dogs and veggie burgers, overly salted foods like pretzels and potato chips, candy bars, many alcoholic beverages, soft drinks made from either refined sugar or artificial sweetners, and many other unhealthy or foods that are not nutrient dense.
For over 25 years, I considered myself a vegetarian. I ate cheese and other dairy products, including ice cream, but no other animal foods. I consumed lots of vegetable oils, including olive oil, and ate fake meat most every day....veggie dogs and burgers. My weight remained at 20-30 pounds above the ideal even though I am a cyclist and frequently exercised long and hard every week. Both my weight and my blood cholesterol stubbornly remained above 200, although I generally had no health problems. My health was okay, but not ideal.
Over the past two years, I have become convinced that a whole foods plant-based eating style was the healthiest. Reading T. Colin Campbell's The China Study was the turning point for me. This book reports on many years of epidemiological research about the eating styles of healthy populations. Dr. Campbell concludes that a whole foods plant based diet is the healthiest. My own eating style has been continually refined since reading The China Study after my introductions to Joel Fuhrman, M.D. and John McDougall, M.D. They have taught me much about a healthy plant-based diet. For two years I have avoided all animal foods, processed foods, including vegetarian processed foods, refined sugar, processed oils, including olive oil, and most foods high in fat. My diet consists of vegetables, especially green leafy vegetables, fresh and dried fruits, whole grains, beans/legumes, nuts/seeds. During the past two years my weight has stabilized 30 pounds lower that during my 'vegetarian' stage. My energy level is consistently higher and my overall health is excellent. I am convinced that this way of eating will greatly increase my odds of leading a longer and healthier life.
Although vegetarian and vegan diets can be healthy, often they are not. A diet that eliminates meat, but loads up on sugar, vegetable oils and high fat/salt processed foods is not healthy. I agree with vegans about the negative environmental and ethical effects of modern animal factory farming, which is one of the reasons I eat no meat/dairy. Drs. Campbell and Fuhrman teach that eating small amounts of meat, less than 10% of total calories, has not been shown to be detrimental to health. The research into populations that are generally healthier and longer-lived than Americans supports the consumption of small amounts of animal food. Even small amounts are not acceptable to me, not only because I do not crave meat/dairy, but because of the ethical and environmental costs of modern factory farming. Also, if animal foods are mostly not healthy, why eat even small amounts?
At a party the other night, the hostess informed me that I was the only 'vegan' she knew that was not either a teenager or a young adult. She had apparently never met a 67 year old vegan. I have met a few other older adults who consume a whole foods, plant-based diet, but not many. The reality is that our society reinforces unhealthy eating, even among vegetarians and vegans. Healthful eating is both simple and very difficult all at the same time. The concept is simple - concentrate on fresh vegetables and fruits, beans/legumes, whole grains, and raw nuts/seeds. The implementation is difficult because it forces us to move away from fast and processed foods, which are mostly inexpensive and very convenient. It leads us also away from some cultural doctrines about eating that are mostly myths, including we need lots of animal protein to build muscle, we need lots of dairy for strong bones, etc. Rather than truths, these are marketing pitches from the food processing industry, but they have become ingrained. Running against society's eating norms is not easy, but the rewards in good health in doing so are enormous.
My hope is that we reach the point where healthy eating is the norm, rather than the exception, and that terms like vegan and vegetarian become obsolete as larger and larger percentages of the population transition into truly healthy (as well as animal and environment friendly) eating.
Sunday, July 5, 2009
Vegetarian Diet and Weak Bones – from John McDougall, M.D.
I received this email message from Dr. McDougall today and am printing it verbatim here. There is lots of confusion about the impact of vegetarian and vegan diets on bone strength. This provides some clarification. Note, as Dr. McDougall points out that the the 'meta-analysis' is actually advertising passed off as research, since it was sponsored by a company that promotes dairy products. -------Vegetarian Diet "Weakens Bones" (Worldwide headlines July 2, 2009)------ A joint Australian-Vietnamese meta-analysis of 9 observational studies of 2,749 people found that vegetarians had bones five percent less dense than meat-eaters and vegans were six percent weaker. However, the results were of such little significance that the authors ended their paper by saying: "In conclusion, the results of this meta-analysis suggest that there is a modest effect of vegetarian diets, particularly a vegan diet, on BMD, but the effect size is unlikely to result in a clinically important increase in fracture risk." This article, released ahead of scheduled publication, which gives the public the perception that the news was so important that it could not wait, in the American Journal of Clinical Nutrition was by the same authors as the vegan-osteoporosis article I discussed in my June 2009 newsletter. The article I reported on received little press worldwide and showed results very favorable for a vegan diet and bone health. Published in the April 2009 issue of the journal Osteoporosis International, the same researchers directly examined 105 postmenopausal Mahayana Buddhist nuns, and compared them to 105 omnivorous women and found, "…although vegans have much lower intakes of dietary calcium and protein than omnivores, veganism does not have (an) adverse effect on bone mineral density (BMD) and does not alter body composition." The highly publicized study showing negative effects of a vegan diet was a meta-analysis—a selected compilation of similar studies. This kind of analysis is notorious for showing bias and is easily manipulated by the choice of studies included or excluded in the research paper. Because of the ease of exploitation, meta-analysis has been referred to as an exercise in "mega-silliness." Their original research found 922 studies, but after applying exclusion criteria there were only 9 studies left, which included 2749 individuals; 5 studies were of Asians, populations where osteoporosis-related fractures are much lower because of their healthier diet and greater physical activity, than Westerners. This analysis found no correlation between dietary calcium intake or protein intake and BMD. The results comparing diets of vegetarians and omnivores with BMD were considered clinically insignificant by the authors. Furthermore, BMD is a poor predictor of future fracture risk. The criticisms could go on, making this one of the worst studies ever published in a respected journal. So why did this article condemning eating a vegan diet get so much attention? This flawed research telling people worldwide that vegan diets are bad for the bones was funded by the AMBeR alliance incorporated in Malaysia, which owns Amber F&B Nutrition Sdn Bhd, a dairy products producer and wholesaler. This company's business is the "manufacturing of sweetened condensed milk, evaporated milk and dairy products." Once a study is published then the public relations department of the industry takes over and sends "Press Releases" to the media worldwide. Because people love to hear "good news about their bad habits (eating beefsteaks, fried chicken, cheese, and ice cream)," the press and the public revel in this good news, even when the conclusions are untrue as in this case. You might think there would be at least one curious reporter who would read the research before spreading the lie. You can write the authors at: tuan.nguyen@unsw.edu.au and ask your questions about the two studies and why the one funded by a dairy industry showing no relevance to a person's choice of a vegan diet and the risk of fracture received so much worldwide attention. |
© 2009 John McDougall All Rights Reserved |
Saturday, June 27, 2009
2009 Workout 108 - Cartersville Century 97 miles MTD 702 YTD 2974
This was the second Century ride this month and my time was a bit better. I averaged 14 mph on a hilly ride from Cartersville, GA. Total time was 7:13 and ride time was 6:53. I was the only recumbent rider in a large field of riders that probably totaled close to 400 riders. The countryside was beautiful. The first part of the ride and the last part were rolling hills and the middle part was more hilly with more steep climbs. Total climbing was about 5800 feet. I felt strong all the way, but the heat hit close to 100 degrees at about noon, so I had to tough it out in very hot weather for the last 3 hours or so.
Great ride. I really enjoyed it.
Thursday, June 25, 2009
2009 Workout 107 - Stone Mountain Park 24 miles MTD 605 YTD 2877
I did the most challenging 19 loop at Stone Mountain to get some good climbing in. I did a 19 mile loop taking in some of the Park's toughest climbs and then finished with an easier 5 mile loop.
Monday, June 22, 2009
2009 Workout 106 - White 45 miles MTD 581 YTD 2853
On the drive to White for this ride, it started to rain heavily but when I arrived the sky was clear and it was very hot and humid. So, I started out on a 45 mile ride, which proceeded uneventfully for the first 20 miles or so. Then the thunder and lightning started and the rain clouds started to build in the sky. But, luck was with me. Just as it started to rain I passed Glade Church, which has a covered picnic area. So I hovered under the cover for about 1/2 hour until the rain stopped. The ride back to the truck was routine and I finished the ride in good spirits.
Saturday, June 20, 2009
Nutrition for Endurance Training
I haven't posted on nutrition for awhile, so this post is to discuss the tweaks I have made to my eating style in that I am in the midst of cycling training season. I completed one Century (100 mile) ride on Sunday, June 7th and have two more Century rides planned this summer.
My program involves between 200-250 miles per week of training. The energy expenditure is estimated to be between 9,000 and 12,000 calories per week. My training is not all that intense. Although I cover the miles, I train really hard only sparingly and usually when I ride with others who want to go faster.
My daily routine, which I occasionally vary, is to wake around 7-8 am and start the day with a little fruit. My hunger begins to pick up around 10:30 am. My typical breakfast is a large bowl of oatmeal/fruit and a green smoothie. Here are typical recipes:
High Energy Oatmeal:
1 cup of oats
1 tsp cinnamon
1/2 medium banana sliced
1/2 cup of raisins or 5-6 chopped dates
1/2 cup of frozen mixed berries (blueberries, raspberries, black raspberries
3/4 cup almond milk
1 cup water
Put the banana, raisins/dates in the bottom of a large cereal bowl
Add the oats and sprinkle on the cinnamon
Add the mixed berries
pour on the almond milk and water and mix
Put in microwave for 3-4 minutes until the oats are moist and 'fluffy'.
Let stand for 5 minutes before eating.
Sprinkle on 1-2 tbsp of ground flax seeds
Pour on a little more almond milk, if desired.
Green Smoothie:
Two medium oranges peeled
3-4 dates
1/2 cup almond milk
1/2 cup water
1/2 banana
5-8 ounces of frozen spinach and/or kale
1 ml DHA Purity
Blend in a VitaMix or high powered blender until smooth and creamy
I eat the oatmeal with 1/2 glass of the green smoothie and daily supplements (Plus cranberry gel caps)
I put the remainder of the green smoothie in a thermos and take it in my cooler for drinking after the bike ride.
Nutrition on the bike:
Water bottles with 50% water and 50% organic apple juice
Bananas and oranges
Trail mix (oats, dates, raw nuts/seeds)
After the ride I finish the green smoothie, eat some more trail mix and an orange and/or banana.
I have stuck with this bike nutrition for several weeks and it works great. The green smoothie is a good recovery drink after the ride.
For dinner I usually have a salad and a starch based dish (sweet potatoes, white potatoes, brown rice, or whole wheat pasta. The starch dish always has lots of fresh vegetables.
This regimen has worked well and my energy level is consistently high. My diet overall is very low in salt. I take no electrolytes and even though it has been very hot, so far no cramping problems.
My program involves between 200-250 miles per week of training. The energy expenditure is estimated to be between 9,000 and 12,000 calories per week. My training is not all that intense. Although I cover the miles, I train really hard only sparingly and usually when I ride with others who want to go faster.
My daily routine, which I occasionally vary, is to wake around 7-8 am and start the day with a little fruit. My hunger begins to pick up around 10:30 am. My typical breakfast is a large bowl of oatmeal/fruit and a green smoothie. Here are typical recipes:
High Energy Oatmeal:
1 cup of oats
1 tsp cinnamon
1/2 medium banana sliced
1/2 cup of raisins or 5-6 chopped dates
1/2 cup of frozen mixed berries (blueberries, raspberries, black raspberries
3/4 cup almond milk
1 cup water
Put the banana, raisins/dates in the bottom of a large cereal bowl
Add the oats and sprinkle on the cinnamon
Add the mixed berries
pour on the almond milk and water and mix
Put in microwave for 3-4 minutes until the oats are moist and 'fluffy'.
Let stand for 5 minutes before eating.
Sprinkle on 1-2 tbsp of ground flax seeds
Pour on a little more almond milk, if desired.
Green Smoothie:
Two medium oranges peeled
3-4 dates
1/2 cup almond milk
1/2 cup water
1/2 banana
5-8 ounces of frozen spinach and/or kale
1 ml DHA Purity
Blend in a VitaMix or high powered blender until smooth and creamy
I eat the oatmeal with 1/2 glass of the green smoothie and daily supplements (Plus cranberry gel caps)
I put the remainder of the green smoothie in a thermos and take it in my cooler for drinking after the bike ride.
Nutrition on the bike:
Water bottles with 50% water and 50% organic apple juice
Bananas and oranges
Trail mix (oats, dates, raw nuts/seeds)
After the ride I finish the green smoothie, eat some more trail mix and an orange and/or banana.
I have stuck with this bike nutrition for several weeks and it works great. The green smoothie is a good recovery drink after the ride.
For dinner I usually have a salad and a starch based dish (sweet potatoes, white potatoes, brown rice, or whole wheat pasta. The starch dish always has lots of fresh vegetables.
This regimen has worked well and my energy level is consistently high. My diet overall is very low in salt. I take no electrolytes and even though it has been very hot, so far no cramping problems.
2009 Workout 105 - White 45 miles MTD 536 YTD 2808
I didn't get started until about 12:30 pm and it was VERY hot. I drove to White to do my usual 45 mile training ride. I varied the route because I had to double back to my truck and get some money (which I forgot) in case I needed to stop for water.The temperature jumped over 100 degrees but I felt pretty good until the last few miles when I began to wilt. About 2o miles into the ride I helped another rider who had a mechanical problem. Luckily I had my toolkit and could help.
I am getting stronger and really enjoyed this ride.
2009 Workout 104 - Silver Comet Trail 46 miles MTD 491 YTD 2763
I didn't get started until late and ended up on the Silver Comet Trail for a 46 mile ride. It was very hot and I was dragging at the end. It was a beautiful day and I stopped at the 1/2 way point for a rest and a snack.
Wednesday, June 17, 2009
2009 Workout 103 - White 45 miles MTD 445 YTD 2717
Drove with a friend out to White and did a pretty hard 45 miles. We had to stop twice to fix his rear tire, but when we go going after that we maintained a pretty good pace. Average speed was about 15 mph, which wasn't bad, given the terrain.
Tuesday, June 16, 2009
2009 Workout 102 - Stone Mountain Park 24 miles MTD 400 YTD 2672
This was a hard ride at Stone Mountain Park. I passed a young triathlete going up a hill and she was not pleased so she ran me down, passed me again. We traded passes for about 5 miles until she pulled away from me. Hurt her ego I guess. Nice ride, felt good.
Monday, June 15, 2009
2009 Workout 101 - Silver Comet Trail 46miles MTD 376 YTD 2648
Felt a little sluggish today, but did a 46 mile rather leisurely ride on the Silver Comet Trail. The weather was beautiful and me a riding buddy at the end. Nice ride, but I didn't feel lively.
Saturday, June 13, 2009
2009 Workout 100 - White 45miles MTD 330 YTD 2602
I enjoyed the ride yesterday so much that I drove back to White today and did a similar ride. This time I followed the 45 mile markers for the Beautiful Backroads Century, which is held each September. They keep improving this route, and this one is really special. The ride starts at the Budweiser Brewery, but I started at my usual spot, City Hall in White, GA. I did essentially the same route, however, because the BBC passes right by the White City Hall. Great ride. Took a more leisurely pace than yesterday.
Friday, June 12, 2009
2009 Workout 99 - White to Red Bud 45miles MTD 288 YTD 2557
A friend and I started out from White, GA at about 9:30 am and did a 45 minute rolling hills ride to Red Bud and back. It was a beautiful day and we set a decent pace, although for part of the ride we were deep in conversation. Although it was hot, the humidity was low and it remained comfortable. We stopped at Red Bud for a breather and then headed home. Very nice ride.
Thursday, June 11, 2009
2009 Workout 98 - Stone Mountain Park 37 miles MTD 243 YTD 2512
It rained on and off, but I did a very hilly 37 miles at Stone Mountain Park. Starting to get my legs back after the Century on Sunday.
Monday, June 8, 2009
2009 Workout 97 - Rowing and Core Strength
I did 30 minutes of easy rowing followed by 60 situps, lying side leg raises and stretches. This felt good after yesterday's long ride.
Sunday, June 7, 2009
2009 Workout 96 - West Georgia 100 98 miles MTD 206 YTD 2488
A friend and I drove to Carrollton, GA and did the West Georgia 100. It was an unusual ride in that my buddy has two flat tires and another tire delay that added up to about 1.5 hours in time off the ride. We used up my spare tubes and most of my CO2 cartridges in the repairs. We got some support help from the SAG wagon, but mostly fended for ourselves. We set out unsure whether we would do the metric (62.5 miles) or the full century (100 miles). Given the lack of spare tubes and CO2 cartridges, we opted to head back to the start, and my truck, and ended up with 71 miles because we took a wrong turn.Once back at the truck, we filled our water bottles, got something to eat, restocked on tubes and CO2 and decided to head back out to do the courses marked 25 miles loop. So we ended up doing pretty much the full Century anyways, even though the ride was a bit unorthodox. Our time was not all that fast, 7:07 riding time and probably 7:30 for the full Century total time (not counting the repair time). Despite the interruptions, it was a fun ride, beautiful weather and we both handled the distance and the hills well.
The organizers of the ride said it was a rolling hills terrain. That is was, plus lots of fairly steep, but short climbs that took lots of effort. All in all the 100 miles had about 6500 feet of climbing, which is moderately difficult.
The sag support was minimal and the rest stops were marginal, but all in all the ride was fun and I would do it again next year.
Subscribe to:
Posts (Atom)
