Showing posts with label Stelvio 2019. Show all posts
Showing posts with label Stelvio 2019. Show all posts

Tuesday, April 30, 2019

My first bikepacking trip, general repetition for Stelvio 2019


OK. So after all this planning, the time has come to go on my first bike-packing trip. The plan is to be away 2 nights.

So this will be a general repetition for the Stelvio 2019 trip. Meaning that I will bring along all the stuff that I plan to bring on the cross-continental trip. Hopefully I'll weed out some of the stuff and maybe figure out some gear that is still missing.

Planning

Goals of this trip

  • Travel around 160 km per day for 3 days
  • Wild camp at least one night
  • Eat and drink nice stuff whenever we want to

Packing list

  • Camping gear
    • Tent
    • Sleeping bag
    • Thermo sleeping mat
    • Canister stove
    • Toilet paper
    • Freeze dried food, 2 meals for supper
    • Toothbrush, toothpaste

  • Tech
    • Phone, for navigation, photographing, posting stuff online etc.
    • Action camera, cheap one from wish.com that I found for 5€
    • Battery pack 20 000 mAh
    • Garmin Fenix 3, for logging the ride
  • Bike repair tools
    • Quick chain 
    • Extra inner tube
    • Derailleur hanger
    • Chain breaker
    • Allen keys
    • Extra spokes (1 short and 1 long)

  • Clothes
    • Extra pair of bibs
    • Extra jersey
    • Arm warmers
    • Leg warmers
    • Bike cap
    • Neoprene gloves
    • Neoprene shoewarmers
  • Bike gear
    • Helmet
    • 2 x 650 ml bottles of water
    • 500 ml bottle of water
Total weight: 11 kg
Total bike weight: 14 kg
My weight: 107 kg (oh damn)
Total: 132 kg...

Route plan

I  used Strava to plan a route that will be around 160 km per day. For 3 days that's a total of around 480 km for this weekend. 
Also checked some of the roads with Google Street View. I want to stay out of the Swedish 2-1 roads with wires in the center and sides. 90 km/h roads with very little room for errors. Don't want to end up in the wire fence with force..

Stage 1 from Tidan to the woods north of Nora


We started out in the morning, my mate had already ridden the 30 km from Skövde to me and we set out on a little bit of gravel road until reaching road 200 that we planned to continue for some time.
After 500 meters, the first truck came and used its horn and we quickly decided to take an alternative road instead with less traffic. A nice and welcoming start of the journey.
Taking a quick break in Töreboda to recheck gear
In Jonsbodarna we switched to follow the Göta Kanal on its gravel/sand bikepaths to Töreboda where we stopped and ate a banana.. One hour in for me and two for my friend.
We continued along the canal to Norrkvarn and from there crossed the E20 to more unpopulated roads.
The roads where good and we made a good time, saw a few snakes... (I have a real snake fobia) Luckily they were all dead.
Road-signs in central Gullspång
In Gullspång we took a wrong turn and didn't notice until we had climbed a hill, so we turned around and rolled back into town to buy some food and eat lunch. Ended up buying pasta sallad at the local ICA shop.
Lunch in Gullspång day 1
After lunch we hit some bad roads that really took some effort to push through, smaller paved roads in the countryside that are badly maintained.
Once back on a bigger road we climbed our first longer hill on the trip, so long that we decided to stop and take a picture of it. At least we had that behind us!
Obligatory documentation of the first longer climb on day 1 of our trip
After some hours on that road we stopped in Åtorp at a local café and took a real Swedish coffee break (fika).
Fika in Åtorp
So far we were making good time, we passed Degerfors with no real issue. Hit the old road from there towards Karlskoga and hit a long climb almost directly, followed by a long decent all the way to Karlskoga.

Before the trip we had found that we would pass a real nasty hill in Karlskoga, 18% according to strava. So mentally prepared we started on that climb, but in reality it was not near 18%. But I had to use my smallest cog on the Kona Sutra to be able to beat it.
From the beginning we had said that there will be no prestige on this trip, hills should not be sprinted but taken in a pace that is energy efficient.
Feeling a little better after having beat that 'Svartbacken', we continued still in good spirits.
Once we hit road 243 everything changed. The road was wide, the asphalt was rough and the hills were real long and after a hill, there was another... and another. After a few of those all hope of getting to Nora before the ice-cream factory closed for the day vanished. It was pure survival. We re-did the plans, we even decided to take in on the local camp-ground in Nora just to not have to look for a place to pitch a tent.
That road, the 243 from Karlskoga to Nora took away my bikepacking naivity.

After 2 hours we passed through Gyttorp, the sun was on its way down and we joked a little that we still had energy.. Ten minutes later the man with the hammer came for me and the last downhill into Nora was a little risky.
We rode to the campsite, the reception was closed for the night. We looked at google for places to eat and found a pizzeria.. Rolled there, ate some junk-food and it was good!

Finally in Nora

While we were looking at maps we noticed that the ice-cream factory was next door to where we sat. The mental blow of that was fun.
After that we found a Circle-K where we could fill our water bottles and climbed back out from Nora to a potential campsite for the night.
Tents pitched and ready for bed. First day of the trip completed! Still having fun!

We pitched our tents and called it a day.


Stage 2 from the Nora woods to Berg outside of Linköping


After a night with muscle-fever and quite a lot of sweating I was surprised to find myself in quite good form in the morning.
A brand new day after a night of muscle fever
We packed up the camp and made sure that no trash was left at the scene and hit the road directly without any breakfast as there was a fire ban in the region.

The second stage started with an unplanned 'shortcut'. As we had found a better campsite for the night then the planned one north of the city, we decided to ride a gravel road and intercept the planned route a bit to the south.
Almost directly we were hit with an average 3% ascent.. And it kept on going.. and going... As it was a gravel road some parts were really steep. A rough awakening and the put the body to working mode directly.
Once we hit paved roads, we rolled into Örebro in no time and ate breakfast at Circle-K (not sponsored, just happened to be there.)
Breakfast day 2, coffee, 2 egg and "falukorv" sandwiches and a powerade.
I really liked the cycle-roads in Örebro, really broad and the bikes rolled really nicely.
From Örebro we rolled through Kumla and Hallsberg in no time, the roads were nice and we really enjoyed the riding. The road planners had kept a mind on cyclists.

After Hallsbergs the days second longer climb started. We took it in our own pace, meaning that my riding partner disappeared and I continued on the small cog.

In Estabo we ran into another climb and at that point it also started raining a little and the temperature dropped.
Stopping for lunch in Mariedamm. Bring your own lunch as there are nowhere to buy stuff between Hallsberg and Tjällmo

A few hours later we arrived in Mariedamm where we ate lunch consisting of a sandwich and a snickers and pushed on.
At this point it was a little cold and the energy boost from lunch made me push a little harder in some uphills and I think that I did something bad here as my knee started to feel a little weird.
Here we also found a sign saying that we should take another road if possible, we looked at each other and the map and found that other roads would add an extra 40 km to the day. So we deemed it impossible to take another road and road the planned one.
After a while we found out why the sign was up. Evidently forest fires started early in Sweden in 2019.

Forest fires between Mariedamm and Godegård
From Godegård we took the road towards Tjällmo. After some riding we ran into another sign saying that the road was closed ahead. Find another route.
And again, we consulted our map and found that it would add another 40-50 km to the ride. So we asked google maps to find an alternative, and it did based on us riding bikes.

We took a gravel road downhill to a house, rode through their back-yard to a tractor-trail that lead to a forestry road that was in a really bad shape. I think we rode that for 10 km until we descended from the highlands back to farming country and a paved road to Tjällmo. An extra 2 km to the trip and an experience richer. Damn I love my Kona Sutra, it has really taken me through all terrain that I've thrown it against!

In Tjällmo we stopped to feed. Starving.
The last leg of the day was to Berg and a ice-cream shop there. But after one of the most boring roads I've ridden (Tjällmo-Berg), we finally arrived and the place had closed for the day so we rode off to find our place to camp before it turned dark.
Day 2 camp site, sleeping in the tents instead of the cabins just because this is a general repetition.
The day felt better, even with the rain. Energy never ended mostly because we ate at better intervals.

Stage 3 from Linköping back to Tidan outside of Skövde


Last day of the trip. Started with porridge before hitting the road.
Day 3 breakfast, porridge with nuts, almonds and raisins.
The first 5 km were hellish thanks to the head-wind but then we turned a little and got it more from the side and it was survivable.

Our first stop was Borensberg where we bought food for the next few hours riding through the no-shopping-region of northern Östergötaland. In the morning we had found another road that we could use instead of the closed one from the day before that would only marginally alter the planned distance.
Once we arrived at the junction, and noticed that it was gravel our mood sunk. It was bad gravel, and 1 km in there was a gravel climb up back to the highlands that was really steep with all the packing on the bike. I had to really put in an effort to get up.
The gravel road to Degerö
But once we had passed that climb the gravel road turned really nice, even nicer then most of the paved roads we had ridden so far. It was a dream to roll through the forest and we made good time. Once in Godegård we stopped and ate the food we bought in Borensberg before hitting the road to Zinkgruvan.

The road to Zinkgruvan was hell. Hell on earth. It was hot, sun was burning, the asphalt was burning, the rocky sides of the road were radiating heat and the road just went up and down like a roller-coaster. A roller-coaster with no fun, the climbs were hard and the downhills were really short.

After Zinkgruvan the road was better, the climbs were longer but not as steep and the downhills were really long, plenty of time for my pulse to reach normal levels before the next climb.

Newly opened Sibylla in Askersund served us burgers for lunch!

In Askersund we stopped for lunch, again just junk-food. We took some time to just relax and fill water bottles and re-secure everything on the bikes before hitting the next leg of the day. The road through Tiveden...

And it began again. Long climbs followed by short downhills. After a while the downhills became longer but there was still that question in my head of how many of these climbs are there? So I decided to conserve my energy and safe it all the way. So this part took a really long time, just steady climbing in low gears and coasting downhill and repeat
Here I almost hit a live snake as well, yikes.. and rolled over a dead one...
The Kungsbacken climb in Tiveden. 
Well, the rolling hills just continued. But once we hit Undernäs we were on familiar roads again, almost home. So here we just started pushing up the pace and made some of the best lap times (5 km) of the whole trip. I burned through all the energy reserves that I had on the last roads back home. And once home I barely knew my own name.

A trip to remember! And damn it was hard and fun at the same time!

What I figured out about my gear

Gear that didn't make it:

  • The only obvious thing that will not cut it to my next trip is the footprint of the MSR Elexir 2 Tent... It's there so that you can raise the tent without the inner tent and for protection of the inner tent.. But in reality you can just use the tent without it and be happy... 202 grams removed.
  • Maybe pour the sunscreen into a smaller tube


Gear that I wish I would have thought of:

  • A bag on my frame for easier access stuff like snacks while riding. 
  • We will need to pack a little bit smarter and not bring doubles of stuff on our next trip
  • Dish-soap

Other conclusions

160 km and 1 km elevation per day was really pushing my limits. It has taken me 2 days to recover to almost normal function afterwards. The thought of doing this for three weeks is making me re-think my Stelvio plan. The trip is something of a grand tour of mine and I want to do it right. Not stress to the next campsite before nightfall. 160 km is pushing it, I think that a reasonable max would be around 120 km. That would give 2 more hours to enjoy the ride. And even throw in shorter stages to really enjoy the trip.

I've spent the last two days thinking about how to replan the trip to shorter stages, but there are really only two ways to do it... Either by adding more days, and that we don't have.. Or throwing more money at it by booking a flight to somewhere in Germany and take it from there instead... And thus destroying the whole idea of the adventure.

Today we decided to cancel the Stelvio 2019 as I am not there yet.. I've made significant progress since chemo ended in January, but there are still ways to go until I am at a fitness level where I can enjoy the trip.

The purpose of the general repetition was to find out things that work and things that do not. And evidently my body is just not there yet. I've impressed myself by managing this 3 day trip where I really pushed myself to my limits, but I really reached the limits and there is no need to force the Stelvio trip this year.

On a positive side, the planning and all the work put in on the bike and in the gym to get me into so good shape that I was able to complete this 3 day trip is all thanks to me focusing on the Stelvio trip 100% instead of thinking about cancer and chemo. But 4 months after chemo is still 4 months after chemo.

But as I've already filed for a 3 week vacation with my manager at work, I will probably spend a lot of that time on the bike doing shorter trips. At least that is the plan today.
And plans can always change and be adapted!

Until next time!

Friday, April 5, 2019

Stelvio 2019 Project update, 54 days before departure


Time to post an update on how the Stelvio 2019 project is progressing.
Our departure date is set to May 29th, a Wednesday in 54 days and ticking!

Fitness progress

Even though I tried to keep myself active during 2018, the two major surgeries and six months of chemo took their toll.

And that is why this is the one single thing that I am afraid of for the whole trip. To not be able to enjoy it because I'm not in good enough form. Not being able to complete the daily dosage of road. And that is why this is the part that I focus on the most and try to work on every day.

(We had a chat about it, and decided that there would be no shame to take the train to skip a leg or two of the trip if my health/fitness or whatever becomes a problem. But the goal is to cycle to distance, so that is really a last resort. But yeah, we will try to make adult decisions...)

I wrote the following two articles while on chemo

and I think that my stubbornness on doing the training sessions no matter how I felt actually made the treatment period easier in the end. Easier in this context is very relative.
The last two chemo cycles really took their toll and in January when I received the all clear from my doctors I was pretty much at the bottom of a pit, both mentally and physically. The nausea continued for some weeks after treatment and tiredness hung on for ... well it still does.. I am beat every day when I come home from work. But at least I am back to doing full days, I can always sleep when I come home.

I am glad that I have friends that push me to the gym for my deadlift session every week. Last week I did my person best at 140 kg. The explosiveness is starting to come back, what I struggle with now is endurance.
Hence commuting!

Commuting

The last 3 week I've commuted to work 5 times with my Kona Sutra. In the mornings it is 30 km slightly uphill and in the afternoons it is slightly downhill.


Morning commute, slightly uphill.

Afternoon commute, slightly downhill
It takes me around 1.5 hours in the mornings, I've done it in 1... My favorite segment is the steep part around 21 km in.. The segment is 1.3 km long and the 2.3% average gradient may not sound like much, and normally it's not. My old record average speed is 23 km/h... My best this year is 14 km/h...

In the afternoons it takes around 1 hour and 10 minutes.. I've done it in 50 minutes...

But numbers aside, it feels great to be back on the bike and outdoors! Started to grow tired of the trainer in the cellar!

Interval session comparison

One of the hardest sessions in my training program are the HIIT sessions on my trainer.
They consist of 30 second max, 30 second rest... 5 times and then a longer rest of 4 minutes and then 5 more times. In total with warm-up and cool-down its 20 minutes of hell.

Date Distance (km) Average speed (km/h) Max speed (km/h) Average Heart Rate (bpm) Max Heart Rate (bpm)
11:50 on Sunday, 31 March 2019 7.90 23.5 42.5 167 195
18:38 on Wednesday, 13 March 2019 8.02 23.8 45.7 168 191
10:56 on Saturday, 29 December 2018 7.15 19.6 46.1 164 194
14:48 on Wednesday, 12 September 2018 7.60 20.4 45.0 163 190
17:50 on Thursday, 9 November 2017 10.06 29.9 51.5 171 193

The last row is from 2 months before I got the news that I had cancer. The output went down after the surgeries and the training with chemo kept the level but no gains. (I don't own power meter so I don't see watts).
Bold dates are during the chemo treatment. The italic ones are now, after treatment. Starting to move in the right direction at least!

Weight progress

I've weighted quite a lot for the last 10 years, 100+ kg to be exact. At best six months before the first treatment with 97 kg.. During the treatments I weighed in at 103... all the time... But now afterwards there was a jump up to 113 kg some weeks ago!
I don't know what is going on, but hopefully the increase in training dosage manages to counter the trend.. Today I weighted in at 109 kg.

Gear progress

One of the biggest parts of the project budget was the bike, and it arrived in February. The second biggest part of the budget is all the other gear that I did not own. 

Things that I am still missing and need to be bought
  • Second cycling jersey
  • Power bank
  • Dry/compression bag for the tent to compress its size
  • Airplane ticket home from Venice
Trying to keep the list to bare necessities, but yeah.. We'll see how that goes.. Do I need a pumpsack for the sleeping mat? Probably not... Will I buy one? Maybe, haven't decided.

Next step

With 54 days to go, the schedule is ... well not that full to be honest. 
My plan is to continue 
  • commuting
  • strength sessions with deadlifts
  • other core training.
  • interval sessions
And in 3 weeks the plan is to do a general repetition. a 3 day bikepacking trip in Sweden to test our gear, mental health and endurance... 

Find all posts regarding Stelvio 2019

If you find this article interesting, please feel free to leave a comment or share it on social media!

Friday, February 15, 2019

Kona Sutra 2019 Finally arrives, unboxing and assembly


It finally arrived... After some delays and change of vendor I finally got the Kona Sutra 2019 yesterday.
If you are interested in why I chose the Kona Sutra for my Stelvio 2019 (and hopefully other) adventure,




In this post I will cover the unboxing of the package as I received the bike from a Post Nord delivery point (seems very hard to find touring bikes in actual physical shops in Sweden). I will also go through the final assembly that I ended up doing myself.

A big box, 165 cm long and 80 cm wide
The box that the Kona Sutra was delivered in was quite big, 165x85x30 cm, it just and just fit in my car (I could have chosen home delivery but then I would have had to wait another day....)

Box is open and you can spot this years Seafoam green in there. handlebar is not attached and the back rack visible. No saddle

My first Brooks leather saddle, nicely packaged and already mounted on the saddle post.
Stem needed to be redirected and fastened, shifters and brake leavers were already attached to the handlebars.
Tools needed, 3, 4 and 5 mm hex keys... Here to attach handlebars to stem

Saddle and handlebars in place, starting to take form and now able to attach to my workstand. Sorry for the clutter in the background, it's a crowded training/storage/workshop room! : )



The mud guards are plastic (only part that feels cheap). Front wheel attached. You will need a 5 mm hex for the through axle and 3 mm hex to fine tune the break pad distance.I.e. to remove scraping sounds..


With all parts attached (no pedals) the Kona Sutra 2019 weighs in at 14.5 kg for a size 58 frame. The weight of a Kona Sutra was impossible to find before buying the bike. So I hope this helps someone else in their decision making!
Kona Sutra 2019 with all delivered parts assembled. I.e. no pedals but with a back rack

At this point the bike is in its original state. All stuff from Kona attached. I recommend you to go through all bolts and nuts on the bike to tighten them before going for a ride. Found that half of them were not tightened.


Pedals

I chose the Shimano PD-M545 pedals for my Kona Sutra 2019. Mostly as I want SPD pedals but still have the option to use normal shoes on days when my feet are tired (or to ride to the store when home).


Unboxed Shimano PD-M545 pedals.  I was a little stressed when chosing, could have saved 100g and 100 SEK by selecting the rubber/plastic platform instead of the aluminium one... But bikester only had 1 bike left in store and I really wanted it!

Racks

I removed the standard back pannier rack and attached my Surly Cromoly Front Rack 2.0 Silver instead as my plan is to only go with a pair of front panniers.

Finished. My brand new Kona Sutra 2019 with Shimano PD-M545 pedals and a Surly front rack


First thoughts

Riding up and down the street with hex keys in hand to adjust saddle height and fork etc.
At this point I've pretty much just done the final assembly and ridden the bike up and down the street to fine tune saddle and handle bar / fork angle.

But the very first thought was, yes this was a good choice!

Disclaimer
I bought this product myself and this is my opinion on them. I am in no way affiliated with the manufacturer of this product. Neither did I get paid to link to any site that is mentioned in this post. 

Thursday, November 22, 2018

Finding the best sleeping bag for my requirements

Finding the right sleeping bag can be a total nightmare. I thought that I'd done my research but when my bag arrived today, I sent it back to the store.
Why? Too large packed volume. Need something smaller to fit on my bike.

This  post is tagged Stelvio 2019 as that is the trip that needs a sleeping bag. And there are some requirements that the bag needs to fulfil. Mainly
  • Light, preferably less than a kilo
  • Cheap, or at least cheap-ish. Originally budgeted 1000 SEK (around $100) for a bag but I think that I'll end up doubling that after the fiasco with the one I had to return.
  • Comfort temperature as close to zero degrees Celsius as possible. 
  • Suitable for a 190 cm person.
Why zero temperature, the trip is in June, European summer! 
True, but we will be crossing the Alps.. Temperature in Bormio is 6-13 C in June and I don't want to freeze and catch a cold if the weather is worse.
My current sleeping bag case extreme temperature set to 12C so it's not making the cut, it is pretty much OK during the warm summer months but not even close to spring or fall usage.

Now that we know the requirements, let's start looking at technical stuff related to sleeping bags.

Temperature ratings

So, I know that sleeping bags have comfort and extreme ratings. But how do that actually work? What should be read into the temperatures?

Let's look at the European sleeping bag ratings explained on Wikipedia, the EN 13537:
The standard measures four temperature ratings:
  • Upper Limit — the temperature at which a standard male can sleep without excessive perspiration. It is established with the hood and zippers open and with the arms outside of the bag.
  • Comfort — the temperature at which a standard female can expect to sleep comfortably in a relaxed position.
  • Lower Limit — the temperature at which a standard male can sleep for eight hours in a curled position without waking.
  • Extreme — the minimum temperature at which a standard female can remain for six hours without risk of death from hypothermia (though frostbite is still possible).
Don't know if I care that much about the Upper Limit, if it really gets that warm then I think that I can sleep with the bag used as a blanket.
So: To fulfill the requirement the lower limit should be close to zero and comfort around 5. Let's start with that.

Filling material, down or synthetic

Down
Synthetic
Insulating power Very high compared to the same amount of synthetic material.  More material needed to get the same insulation as down
Compression Very good Not as good as down
Durability 10+ years Breaks down faster then down
Insulates when wet Not really Yes, and dries faster
Made from Animal, a byproduct from the food industry. Make sure to use certified products to minimize unnecessary harm. -
Cost High Cheaper than down

It rains in Europe in the summer... A bit unsure about the down, but hey.. low weight and high compression ratio sound really nice. So maybe I will go for down.

More reading on sleeping bag fill:

What are the options?

A lot. But seems to be hardest to find a bag that fits the length requirement. A lot of bags are 185 cm, so lets see what sleeping bags I'm choosing between that are suitable for us longer people.
I ended up compiling the following table of the best things that I found. The Cumulus is there for reference as my travel mate is looking at that one.

Sleeping bag Filling Comfort Lower Limit Extreme Max length Weight Pack volume Pack size Price
Cumulus LITE LINE 300 Down 850 4˚C 0˚C -14˚C 185 600 g 5.7 l 17 x 25 cm 2290 SEK
Fjällräven ABISKO TWO SEASONS LONG Unisex Synthetic 6˚C -1˚C -14˚C 195 1050 g - 19 x 32 cm 1599 SEK
Marmot MICRON 40 LONG Unisex Down 650 8˚C 3˚C -11˚C 198 723 g 3.9 l - 1999 SEK

Conclusions

Damn. OK the Cumulus did not really fit as it is too short for me.
The Fjällräven and Marmot did not have comparable pack volume/size so unsure. 3.9 liters sound small though, the one I ordered by mistake was 7.8.. So this is about half the volume so smallish.
The Fjällräven pack size being larger then the Cumulus makes me believe that the pack volume is larger as well.. So moving towards the Marmot Micron 40 long unisex. About double my original budget..

I think that I will continue looking for a while and see what I end up buying. Luckily I have some months to decide. I'll keep you posted.

As always if you like this, be sure to leave a comment and share on social media! Not needed but appreciated!

Tuesday, November 20, 2018

Budgeting for my first transcontinental bike trip


Budgeting, something that needs to be done when planning a larger project like the Stelvio 2019 Adventure for me. Why? Because I don't want to be halfway through and not being able to afford food. Basically I want to know how much money I need to save up until hitting the road.
Oh yeah, the transcontinental word in the heading just affects me, I think that the budgeting steps are similar independent of the scale of your trip.
But where to start?

First note

After reading A LOT of sites about budgeting and cost calculations for bike adventures, I found myself not being the average 'lets do this the cheapest way possible' type. So don't expect the numbers to be the lowest you can find. And also, I will write an update after the trip on how the actual numbers differ from the budget. But anyhow, this should only be read as inspiration. Do your own research and find numbers that fit your trip! : )

Before the trip

The before trip expenses will be the biggest part of my budget basically for one reason... The bike Much of the 'before' costs will be high because this will be my first bike adventure and I need to buy pretty much everything. I have a tent, sleeping bag/mat and stove. But everything else like bags I will need to buy. But hey, I can reuse all that gear on other adventures so a one time cost (+ maintenance and replacements)

Turns out a need a new sleeping bag as well.

Bike

This is the largest single item in my budget, other stuff will not even come close. If you already have a bike that you are happy with for your trip. Then this can be skipped.
My friend that will join me already has a cyclocross so he will use that. I only have a racer today so going to need something a little more sturdy and capable of handling a better variety of roads and packing.

Additional gear

Here goes all extra stuff that you need to buy or upgrade for your trip. Be it pannier bags, power-banks or pretty much whatever you need.
For me this post included: Power-bank, Action Camera, Pannier Bags and a new sleeping bag.

Plane or train tickets to start and/or end of the bike trip

If you don't plan on both start and stop to pedal at your own door you will probably need some kind of tickets. Be sure to check that the carriers that you chose are OK with you bringing a bike with you. And also look out for potential extra charges for bikes.

For my trip I will need plane tickets home from Italy as we will be leaving on bike from our home town. I think that it could be easier to do it the other way around, travel to a location and then cycle home.. but this is the way that I chose to do this.

Language classes

You might want to try learn at least some basic phrases in the native tongue of the countries that you will pass through. Either as evening classes and thus included in your budget or like me, using a free app on my phone.
I use Duolingo to learn basic Italian and I also prepared a list of phrases that I anticipate could come in handy in both German and Italian.

During the trip

A lot of the 'during the trip' budget will be dependent on how many days or weeks you plan on being on the road. If you don't know that yet, then you could look at my post on Using Strava to plot a bike route through Europe.

Food

Tricky one here. Our plan will be to buy food as we go and probably enjoy a restaurant or two. So this will be the biggest item in the budget during the trip. 350 SEK per day.

Campsites

Our plan is to wild-camp through Sweden where it is allowed and then try to hit campsites through Germany, Austria and Italy. In case we don't make it to a campsite for a night or if we arrive early then our backup will be B&B, motels etc. Worst case is to try our luck in the wild.

Average campsite fee per night in seems to be $13-16 according to Rick Steve. So we will budget for 160 SEK per night, that is roughly the higher amount given an exchange rate of ~10SEK per dollar.

Hotels

Bonus nights, to give us some recovery. I've budgeted for 3 hotel nights. The only definitive one is the one in Bormio to explore the area and maybe visit Livigno after completing the Stelvio climb and before taking on the Gavia pass. And 1 extra emergency night at a hotel if needed. Total of 3 nights.

Ferries

Check your planned route and see if there are any ferries that you might want to take. Check their website and put down a note on person+bicycle fare. For us this will be Sweden to Germany, and perhaps the water-bus in Venice.

Calculations

So. At this point lets look at some example tables. Damn. 

So. First off, I decided to split my budget into 2 separate columns.
  • Before the trip
  • During the trip
Before the trip column consists of all the stuff that I need to buy before we take off in end of May. This is pretty deterministic. One row per item that needs to be bought and its cost. As I said previously, the biggest item is the bike. I already have a tent.

During the trip column is a bit more dynamic, it depends heavily on the number of days and nights that the trip will take. I.e. food budget for X days, campsite fees for the amount of nights in continental Europe.

Item Pre-cost During-cost Temp Paid
Kona Sutra 2018 15679
Shimano - A530 SPD 439
Shimano RT4 SPD Touring Cykelskor 727
Surly Front Rack 2.0 903
VAUDE Aqua Front (or Ortlieb front roller plus) 1168
Framebag 395
Sleeping bag 1000
ORTLIEB Back Roller Plus set of two pannier bags 2x35L 1400
Action Camera 56
VINSIC Dual USB 30000mAh Powerbank Mobil Plattor Laptop 900
Lezyne CNC Micro Floor Drive  749
Trelleborg-Rostock (ferry) 600
Food (21 * 350 SEK) 7350
Camp sites (8 + 7 ) * 160 SEK 2400
Bonus-hotels (3) 2400
Venice-Göteborg (flight) 3000

As you can see, some items have names put in, others have just placeholders and an estimated price. The Temporary column is for stuff that I had on the buy list but for various reasons decided to omit from my first trip. I.e. I will not need pannier bags for the back rack of the bike, the front rack bags and a framebag should be enough.

The paid column is stuff that I've already paid for and don't need to think about anymore.

Not the cheapest budget, but hey this will be our vacation and some luxury is needed.
Total left 36080
Pre-total 20330
During-total 15750
Already paid 959
So, how much will I need to save to get there and how much should I raid my savings account for?

Saving Per Month Total Bike deducted Total pre deducted pre and during deducted
August 3133 3133 -12546 -17197 -32947
September 3259 6392 -9287 -13938 -29688
October 1456,3 7848,3 -7830,7 -12481,7 -28231,7
November 2000 9848,3 -5830,7 -10481,7 -26231,7
December 2000 11848,3 -3830,7 -8481,7 -24231,7
January 2000 13848,3 -1830,7 -6481,7 -22231,7
February 2000 15848,3 169,3 -4481,7 -20231,7
Mars 2000 17848,3 2169,3 -2481,7 -18231,7
April 2000 19848,3 4169,3 -481,7 -16231,7
May 2000 21848,3 6169,3 1518,3 -14231,7
June
Hit the road

So, estimate is to save 2000 SEK per month specifically for the trip. As you can see, I've updated with actuals for the months that have passed and left in the estimated numbers for coming months.
Bike will be paid off in February and all other gear just in time for the trip. The during costs will be taken from savings (and .. big and here. It costs money to live normally as well, so it is probably not 14000 SEK that needs to be raided from savings, but maybe a part of it)

Conclusions

This is my trip budget, yours may differ and I am sure that you could do the same trip with a lot less expenses.
Things to note is that 20 KSEK of the budget is stuff that I need to be able to do it. For the next trip, that part is already covered give or take some maintenance or upgrades.
I could have opted for a cheaper bike, but hey I really want a Kona Sutra and hope to use it for commuting and gravel grinding as well as travelling.

Also, the 350 SEK per day on food is hopefully calculated as a worst case. In reality we might just burn a part of that and save. But as I wrote above, I rather over-budget and not use the money as the other option is not as nice. Being stuck in Germany and not having food.

Ok, enough trying to rationalize my budget. Plan for the worst, hope for the best.. Right?

Other resources:

As always if you like this, be sure to leave a comment and share on social media! Not needed but appreciated!

Tuesday, November 13, 2018

Planning an Epic bike ride with Strava and Google Earth/Maps


In a previous post I went through some basics on how to use Strava to plan a touring trip to get good estimates on length and time needed.
This time we will look at how to use Strava, together with Google Earth and Google Maps to plan an epic bike gravel fun bike ride in the Alps.

So my plan is to get over Stelvio and then have a 'rest' day in Bormio with hotel nights perhaps and just take an unloaded bike out for a stroll.
So what are there to see in the Bormio region? I've heard that Livigno is nice and that a lot of cyclists use it as their home base so why not go there? And then find another way back to Bormio.

Or, just go nuts and create your very own dream ride wherever in the world (besides Germany, they don't seem to have street-view).

Tools used in the video are all free to use:

  • Strava, for creating the map. There are other tools to do the same. From time to time I also use Garmin Connect. Download the map as GPX
  • Go to gpx2kml.com, just as the address says this tool is used to convert the GPX file from Strava to KML used by Google.
  • Open Google Earth, do a fly by of the route once imported and check for details. Use street-view to check what type of road it is. In the video about 50% is paved and the other 50% is gravel.
    Also use Earth to check views and find the most epic ride.
  • Do changes in Strava if you find stuff that you do not like and repeat the steps.
  • Once you like the route. Open Google Maps and import it there to get it available on you Google Maps app in you phone and you are set for navigation help

So there, now we have our epic gravel fun-time ride on our phone, ready for us when we get there!


Might have jumped some details in the text above, but be sure to check the video if something is unclear or leave a comment! And as always if you like this, be sure to share on social media! Not needed but appreciated!

Monday, November 12, 2018

Preparing for an adventure, learning useful phrases in foreign languages


Planning an adventure outside the borders of your country of origin?
Eventually you will end up in situations that force you to communicate with locals and they may not always know English, or chose to not know English if you don't open up in their native tongue. (Happened to me in France)
I speak Swedish, Finnish and English fluently but my plan to travel through Germany, Austria and Italy makes me feel like I need to learn at least some phrases in German and Italian to get me by as my previous dealings with Germans and Italians have left me in peculiar situations where for example hand gestures were needed to communicate easy things like how to open a gas-station pump at a gas station at 4 AM on the autobahn.

Of course you can always use Google translate on your phone, but some of the simple conversation starter phrases should probably be learned, and only use Google Translate as a backup.

So what phrases could we need for our trip? Let's dream up some examples and translate them to both Italian and German.

English
German
Italian
Excuse me Entschuldigung Scusami
Thank you Danke Grazie
Do you speak english? Sprechen sie Englisch? Lei parla inglese?
Closest bike shop Nächster Fahrradladen Il negozio di biciclette più vicino
Any good and cheap restaurant you could recommend Jedes gute und günstige Restaurant kann empfohlen werden Qualsiasi ristorante buono ed economico che potresti raccomandare
Could we buy an used cardboard box for bike transport Könnten wir einen gebrauchten Karton für den Fahrradtransport kaufen?
Potremmo comprare una scatola di cartone usata per il trasporto di biciclette
Could we camp on your land for one night? Könnten wir für eine Nacht auf Ihrem Land zelten? Potremmo accamparci sulla tua terra per una notte?
Are there any campsites close by Gibt es Campingplätze in der Nähe? Ci sono dei campeggi nelle vicinanze
Do you know anyone that can weld my bike frame Kennst du jemanden, der meinen Fahrradrahmen schweißen kann? Conosci qualcuno che può saldare il telaio della mia bici


Any other phrases that you think are useful when on the road touring or back-packing that should be included? Or did you spot any misstake? Please leave a comment!


Another thing that I'm going to do this time is to prepare a card describing what we are doing and why in both Italian and German so that we can let people read it instead of us trying to explain in broken tongue.


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Tuesday, October 23, 2018

Training cycle climbing when all you have is flat roads


Continued from Training for the Stelvio 2019 Adventure while on Chemo.

So 7 months to go, out of which 3 will be on chemotherapy. Trying to think of ways to train cycle climbing with what I have at the moment as the trip will contain a couple of long climbs.
Where I live, the highest hill-climb is 4 km long and 240 meter elevation gain at Kinnekulle. And that is 50 km from where I live and that is a little too long way for me at the moment (need to get the distance in my legs as well but that is probably another post)
The key difference between my goals and the normal cycling sites covering the topic is that I will have 1400 km in my legs when I reach the Alps and I am also currently undergoing a chemotherapy treatment for liver-cancer, so yeah that will be interesting! : )

So this is a detailed post on how I am currently training to reach my goal of biking to and over the Alps.

On the bike


So what can be done on the bike to get better at hill-climbing when there are no hills around you?

High-power, low-cadence sessions

One way to build up cycling specific leg strength is to actually do strength training on the bike. How to do it? Put your trainer on highest resistance and pedal away at very low cadence, i.e. around 50 rpm. This will give you a strength training session on your bike that will allow you to become more powerful in climbing. Just be mindful to warm-up before going all in as this could easily be hard on you knees.

Low-intensity training

This one builds up your muscles with new infrastructure needed for power and endurance, specifically capillary density. I.e. more small blood vessels that help supply your muscle cells with blood. Another boost will be that this builds up mitochondrial volume, that are used by the body to generate energy. So a combination of more mitochondria volume and capillary density will yield you greater resources to draw from.

Strength training

I don't really feel comfortable on the bike during my chemo cycles so I decided to pick up strength training at the office gym again.
Not all training needs to be done on the bike to be effective. Lets mix up some traditional strength training that will help building up the body for the mountains.

Deadlifts


In my opinion, if you want just one exercise, chose the deadlifts. This activates all major muscle groups in your body

  • Grip strength
  • Lower back stability
  • Gluteus maximus
  • Hamstrings
  • Quadriceps
  • Adductor magnus
  • Core musculature
  • And more.. for a full list look over at wikipedia.
Just be sure if you are just starting out, have someone more experienced with you who can spot common errors. Don't get hurt, start with low weight and just get the correct form before moving to higher loads.

Suspension Training

For full body exercising, I ended up buying one of these straps to use at home. Started out by using a apple tree branch in the garden as anchor but it felt a little unstable so I moved over to the pergola instead.
Really nice core training, a lot of exercises that can be done. How does this work towards the climbing you might ask? Core strength is key on the bike as well, if you have good core stability then you will be able to sit in the saddle for longer periods of time with correct posture and use the leg power in a more effective way. Core is key.

Lunges and squats are also nice, the idea is to get good overall strength in your body. Don't focus specifically on your legs as you will not have any use of that strength if you don't have core stability to use that power on the bike. The idea is not to build bulky muscles either so lets not focus on that bit either, it will just be more weight to carry up the hills : )

Running

Running is something that I am able to do even when on chemo, not for long periods of time but more sweet sessions 10-20 minutes.
Give your hearth a workout session, you won't regret it.


Conclusions

My plan is to continue with these sessions even after the chemo is over in January. Hopefully a combination of these will get me prepared for the Alps in June. Only planned change is to add more cycling sessions outdoor when spring comes around and my Kona Sutra arrives. Now I just have to execute the plan, even when my body wants other things!


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