11 August 2010

Breakfast Oatmeal+Muesli Pancake


From Ted King


While this may seem like a stick-to-your bones breakfast, a breakfast like this is recommended if you’re going to set out on your bike soon afterward. If that’s the case, you’ll easily burn these calories, you’ll fuel your metabolism, and your ride will be downright perfect. So in reality, it’s anything but literal-stick-to-your-bones as you’ll be lean and fit in no time flat, courtesy of the iamtedking pancake diet.

I find measuring to be tedious and therefore tend to just wing it when I make meals – which is often. But for the sake of mimicking this at home, I’ll ballpark the measurements the best I can.
1/4 cup quick oats
1/4 cup muesli
1/2 cup hot(ish) water
1/2 tsp baking soda
dash of salt
2 eggs
1 gallon or so maple syrup. Fake syrup simply won’t do.
… + whatever else you deem fit for flavor. I recommend any of the following: cinnamon, blueberries, bananas, crushed nuts, or chocolate chips if you’re feeling saucy.
Put oats, muesli, salt and hot water in a bowl and let it sit for just a minute. Most of the water will soak into the oats and that’s a good thing. Next add baking soda and eggs, plus anything additional you’re hankering for. This morning, for example, feeling a bit spicy, I went with cinnamon.
Oil or butter your pan. It’s fairly important that you use a small pan of the 6-8″ variety. The batter is rather liquidy, so it will spread out across the entire area of the pan’s bottom. A massive 12″ pan will probably just cause a headache and maybe a small mess.
The hot water won’t totally suffice in cooking the oat mixture, so you’ll want to continue to cook the oats/muesli on the relatively low heat. So whereas normal pancakes are cooked on a piping hot griddle, I recommend medium-low. Pour batter into the pan and wait 5 minutes or more. The pancake will become fairly tall and that’s a good sign that things are cooking and life is good. Pat yourself on the back and pour another cup of coffee. Then using a pliable spatula, try to get under the pancake to make sure nothing is sticking to the pan and to ensure the pancake will happily flip. I recommend getting an audience, taking a step back from the stove, and flipping the pancake dramatically. Practice is key so maybe you should make a dozen pancakes this morning. Cook the other side for 5 minutes or so and then saturate the pancake in enough syrup that should typically be reserved for a family of five.
Enjoy.

09 August 2010

7 August 2010

On Saturday I convinced unsuspecting teammate Brian Morrison to join me on a ride. The truth be told, I wouldn't have subjected him to this ride if he had chosen before the 3.5 hour mark that this was the longest he had been on the bike. As it was though we had almost 2500meters of climbing planned, four longer climbs and two to three smaller ones, over 108km.

We left from my house around 7:30am, which was neat because I never get out that early and looked forward to climbing above the clouds on the climb. A slight chill was in the air as we headed from Candler towards Canton along 19/23. Once in Canton and through West Canton the rolling warm-up was over as we hit Crabtree Mountain Road and headed north towards Pisgah National Forest and the Harmon Den Wildlife Management Area.

The first climb of Crabtree Mountain Road was from kilometer 23 to 26.9. Ridewithgps shows the gradient as being a tame less than 20%. That could not be further from the truth. The climb starts nice but turns brutally ugly. It is the kind of climb that makes you undo your front brakes, wonder which cassette you have on, and makes you think you should have used your lighter wheels instead of training wheels - as if that would help. At first I looked at my Garmin, but as the gradient [accurately] started counting up to percents of 20, 21, 23, 23, 24 and onwards, I stopped. Mostly because I had to stand up and lean far forward that looking at the screen wasn't much of an option. In fact, this climb was a little like a circus and making it to the top did not do much to dissuade thoughts of cutting the planned route VERY short. Brian was not far behind me which made me think the whole shebang today may not be in my legs enthusiastically. But time and descents heal all and I was ready for more. Now being above the clouds we descended through some very low visibility at the still early morning hour which made the descent more hairy than it need be. At the bottom we turned onto Upper Crabtree Mountain for Rush Fork.

The climb of Rush Fork runs from around 36.5 to 41km. It is not a remarkable climb but has you climbing for more than you realize. The descent runs to Betsy's Gap which is where some real climbing begins - long and consistent and steep with a great descent.

Betsy's Gap from 44 to 50 km mark was the climb I was curious about. I had thought this one contained obscene gradients - it did not, pleasantly surprised was I. It did however contain a tough gradient that allowed you to get into a rhythm though with most of the climb shaded until you neared the top. Great views were probably directly to my left but I was rocking along - and we were above the cloud cover anyway. On Rush Fork Brian started dropping off my wheel some. He recovered on Betsy's Gap for most of it before being dropped a couple of minutes behind. While waiting at the top, I met a nice lady who had grown up from where we came (Crabtree Mountain), which led me to tell her how ridiculous, thought pretty, it was. We descended Betsy's Gap all the way to the beginning of the next climb of 63 which would lead us to Leicester. To note, the second general store along the way awaits you there - a perfect opportunity to refuel if you need.

63 is a climb similar in difficulty to Betsy's Gap and runs from 59.7 to 67.8 km. This climb has some great views and is made more difficult by the amount of climbing that runs before in less than 60km. It was at the very beginning of this climb that Brian told me "this is the longest I have been on a bike." I was feeling it and felt like I went up the climb full of energy. At the top I met a 50-60ish year old and I presume his father around 80-90ish years of age who grew up in the area. We had a great talk while I waiting for Brian. This is where Brian hit the wall hard. He was throwing food down his throat to no avail and soon after this ran out of water. I almost went back for him after a considerably length of time when his bobbing rocking head came over the rise. The descent of 63 is fantastic and a great opportunity to practice.

Thereafter it is an uneventful, though pretty, ride to the end of South Turkey Creek where you meet Potato Branch Road topping at the 94km mark. The first time I did Potato Branch I came from this direction - it was hard. However I think the opposite direction - south to north - is far more difficult. Maybe it was Crabtree Mountain putting things in perspective, but Potato Branch wasn't that hard. Brian was definitely struggling on this really short climb and I hoped he wouldn't totally come undone on Hooker's Gap which was immediately to follow after the short descent and valley road.

Which leads me to a point I made, there are great roads and riding out this direction, but once you are there you are committed!

So, Hooker's Gap from 96.6 to 100km is a fixture for me, mostly since I live so close. The north to south direction I consider much more difficult, and longer in time, than the south to north direction. It is steeper and changes pitch more. You are also more exposed to the sun. After feeling better at the ~ four hour mark than I thought I would, I topped Hooker's Gap and waited for Brian. From there it was a ten to fifteen minute ride back home.

We finished the day just a few meters shy of 2500m (according to Garmin, could be higher or lower) and thousands of calories burned later. This was a fantastic ride with some new favorite climbs but it will be admittedly difficult to do repeatedly given the length, difficulty, and distance to get to those climbs.

Waking Life Espresso



Coffee and cycling, more specifically coffee and cyclists, go together like mafia members in a strip club. Rides frequently, or should, begin, stop in the middle, or end at a cafĂ© (bar in Italy) if of sufficient length. A huge complaint I have about cyclists and Americans in general are their complacency with mediocre, bad coffee. In being swayed by the image over the quality, they buy the logo and false belief they are buying "good coffee." As awesomely put by Roger Greenberg, "Dear Starbucks, in your attempt to manufacture culture out of fast food coffee you've been surprisingly successful for the most part. The part that isn't covered by 'the most part' sucks."  

I love coffee; which covers espresso and american coffee. I am very much a traditionalist with my coffee: never any sugar or milk in my coffee, never an espresso based drink with milk (ie cappuccio, macchiato, etc) after noon, I only put sugar in my espresso when in Italy, and then only sometimes, or on rare occasions when I am on a ride. This is another reason I love riding in Italy. It is not hard to find a bar. In fact, it is so easy, that time is spent finding the right bar and deciding which of the lot is "the one."

The great thing about Asheville is the abundance of good, independent coffee shops. I have been to the Double Decker Bus (ie Double Ds Coffee & Desserts), Izzy's in West Asheville, Firestorm, The Dripolator in Asheville and Black Mountain, Mosaic Cafe, West End Bakery and Cafe, and Zuma Coffee in Marshall. However, the bar I have made my coffee shop - and the one I feel is the best in the area - is Waking Life Espresso.


As a coffee traditionalist, what immediately caught my eye was the menu. Not included are drink names with numerous adjectives. Not only is this a sign you won't be waiting behind someone getting their low fat, soy vanilla chai whipped latte with whipped cream, hershey's chocolate and caramel syrup, but you get quality coffee.


In fact, you won't find airpots of two to five different varieties, with one being a decaf and another being some nasty flavored coffee, that have been sitting there for anywhere from thirty minutes to eight hours. With the exception of 7am to roughly 10-11am for the "on the way to work crowd" - where one airpot is present - every drink is made to order, ensuring freshness and quality with only minimal wait time. To that end you have your espresso drinks of course, but the coffee is made in a pour-over bar or if you want to be extra coffee-centric, you can do a Chemex. The pour-over and chemex methods have been perfected by Jared Rutledge, and dutifully duplicated by Peter Bull and David Manselle, taking into account TDS (Total Dissolved Solids), weight, grind, filter type, water temperature and volume. Espresso pulls are consistently on - and if they are not, they are redrawn. And to the small extent chocolate, caramel and vanilla is used - it is all made by hand using high quality cocoa, cane sugar, and vanilla beans respectively. Every drink is made with perfection in mind and the correct way to make it.


A small amount of pastries appear as well - with some cookies coming from Sugar Momma's Cookies (try the vegan Banana Maple Walnut, a personal favorite) and the muffins, bread, and "monster cookie" coming from a gal named Rachel.


This is one of the few 100% appropriate coffee shop stops during a ride in my opinion. It is perfection. It is focused on coffee, not menu filler, so you get fast service. There is great outdoor seating to park the bici and put your feet up sipping the espresso or coffee - no dealing with shopping centers and large parking lots. The fantastic cookies are well earned. I baristi are cool with cyclists (many stop in) and Jared follows the metric system so I don't need to do conversions for him.






Waking Life Espresso is doing phenomenally and garnering lots of attention for its mission of trying to educate and make people think about coffee in a different way. Check out this latest article in the Mountain Xpress: http://www.mountainx.com/dining/2010/062310dispelling_some_espresso_myths


You can follow Waking Life Espresso on Facebook and Twitter.