8/8/15 Adendum

Bike trip starting tomorrow is from Carlisle down to the Potomac then west via the C & O canal to Cumberland Md. Biking friend from the Y is traveling along. After reaching Cumberland, we plan to continue out the Great Allegheny Passage to the Pittsburg area, camping all the way if possible. Route back to Carlisle has not been planned yet..we’ll see how it goes.

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Yoga Poses for Cyclists

These poses should relieve pain and soreness, not cause more. Be slow, stretch deeply, get to the “edge” of each stretch/position and hold the position for 5-10 slow, deep breaths. Think of the various poses as therapy to fix where you’re stiff or uncomfortable. The poses are simply means to ends…they’re tools. When you think of the poses as tools, it makes sense to use them before and after riding….maybe during a ride when you take a break off the bike. Yoga is ‘magic’ of a sorts, but you have to make some effort, be involved – it’s not a pain pill. As you spend time with the poses, you become familiar and can use them to best advantage. Add, delete, modify – make it work for you.

Cat Cow Poses – on hands and knees, flexing spine up and down

Up/Down Dog Poses – pushup position, hips down slow transition to way up

Garland Pose – sitting on balls of feet, ankles knees hips full flexion

Pidgeon Pose, 2nd position – laying on folded leg

Sit in Comfortable Pose – crosslegged

Neck movement – head to side then rotation/fore and aft

Seated Twist – both sides, relaxed to your comfortable limits


Sep 16, Moberly, Mo, Trip’s End

Made it 54 miles into Moberly about noon where, fortunately, I was able to
get into our motel room. It started raining about an hour out and I was really wet and cold. Hot shower fixed that and Sandy arrived about four. She has family in this part of Mo. and as of yesterday a new great nephew named Ross Baker. As I put the metal pony in the car this evening the odometer read 2,513 miles – great bike. I’d have to do a couple hundred more to complete the Lewis and Clark Trail and most of that would be on the Katy Railtrail. I’m going to save the Katy for another vacation. So, tomorrow we start visiting relatives between here and Southern Illinois. This ride has been a great experience. I’ve ridden every day since Aug. 9th, and virtually all of those days I had sunshine. I’ve really appreciated hearing from friends and family through this blog…thank you all. Thanks again to Bill DeLoache for joining in Montana and helping me past the oil boom in N. Dakota. We saw some great scenery. Tomorrow I rejoin the driving world where everything zips by at 65 mph. The uphills will be easy, but I’ll miss the sights, sounds, smells, etc. Bad weather for pics today so I thought I’d rerun a sunny shot from the Great Falls of the mighty Missouri River.

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Sep 15, Brookfield, Mo, East all day

Spent all day on Rt 36, watched the sun come up, go overhead and behind. St Jo to Brookfield 97 mi. Again today a DQ appeared at just the right time in Chillicothe. Saw some good looking deer and redtailed hawks. Rear flat late morning. First, got the spare tire from the front pannier where it has comfortably ridden for 2,500 miles. When I pulled the rear wheel off it had a big staple in it. Put the new tire on-metal pony likes her new shoe. Oh, by the way, if your Mars candy stock has gone up…you’re welcome. Been seriously eating Snickers bars, my favorite energy bar hands down. First pic is Grand River, near Chillicothe-no flooding here. Second pic is Missouri Air Force missile cleverly hidden near a major highway. Wonder where the nosecone is? Start Treaty, or bargining chip for the next Big Ten matchup.

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Sep 14, St. Jo, Mo, AMAZING DAY

73 mi. Into St Jo. Started out in a cool spitting rain. In an hour it was raining and blowing. Getting wetter and wetter I made it to the small town of Burlington Junction just as my rear tire went flat. FORTUNATELY, there is a small cafe there and this morning it was filled with friendly, helpful and kind people. Can you imagine their thoughts when I stumbled in soaking wet wearing shorts, sandals and a bright yellow jacket? They planned a better, safer route for me. Superb directions…Jerry gave me a lift to Marysville and the better route. We had some great discussion enroute, I learned a lot about his farming operation-very interesting. I nearly flew down to St Jo with a tailwind, but the rear tire flatted again. Can’t find anything in the tire, but I got more changing and patching practice. A few blocks from my motel (Jerry and Bob’s directions) a very nice lady waved me over to the side of the road to tell me about her son who is about to start a major bike adventure from N. Carolina. I think their plan is to visit every state and climb the highest hill in every one. How about that? Now wasn’t that an amazing day? Sorry, no pics today…too much going on. Oh, and at least I didn’t ride with fenders on the bike from Oregon to Mo. for no reason. Looks like I may need them Friday too. Apple pie with ice cream for desert tonight – can’t beat this bike touring stuff.


Sep 13, Rock Port, MO, Road Closed

Bit of a tailwind today…nice. Left Council Bluffs at sunrise after a great motel breakfast. Hit Rock Port at 93 mi. There’s still a lot of flooding here. So, tomorrow morning I’m going to head straight east to get away from the river. First pic is nice field of flowers on the campus of the Iowa school for the deaf. Second pic is first closed road. This forced me onto a major road with all the Interstate 29 traffic – it’s closed from here to Council Bluffs, quite a traffic mess, due to flooding. Third pic is on an Iowa country road at the Missouri state line. I had moved east in Iowa to get away from the river. Had to backtrack again. The second pic is at a railroad track. Just past the tracks they had built a new, temporary seven foot high levee. This flooding was/is a big deal.

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Sep 12, Council Bluffs, IA, IOWA WIND

Tough ride today…south headwind and up to 90 this aft. Supposed to cool off for tomorrow-hope so. Sloan to Council Bluffs 84 mi. Morning was in the fields corn beans corn beans, on and on. Saw something this morn I’ve only seen once or twice before. Heading west just after sunrise the full moon was dead ahead, setting and the sun was sitting on the eastern horizon having just risen – neat. Afternoon ride was along the Loess Hills – worth looking up. Pic 1 is the movie theater in Onawa. Pic 2 is a Loess hill.

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