Fitness and Resistance

Each morning I go to Fitness Over Fifty to work out. One half hour of cardio, and one half hour of weights.

You can adjust the level of resistance on each machine.

As you increase resistance you and your heart become stronger.

There is no improvement without resistance.

You remain flabby.

But as you modify the resistance you see and feel immediate benefits,

To your body, your mind, and your heart are strengthened.

On the stationary bike I select “Random Hill.”

The resistance goes up and down and lasts for longer and longer times;

The higher the resistance, the longer it lasts.

I note that there are also others who are setting their level of resistance.

If you don’t set your level of resistance, you are simply “spinning.”

There is great camaraderie in resisting. Each person working on his or her health.

At home, I prefer to ride my bicycle over hiking because on a bike you only have to climb up one side if the hill.

Not so here at the gym. Like a unicyclist I met once riding from Colorado to Oregon, you must exert yourself on both sides of the hill. No coasting.

Now that I have finished my workout my body feels better.

Stress is removed, and my heart rate is up.

Resistance is good for me.

Set your level, work at it, with others, and feel the results.

– Small town boy 


The cyclist and the biker

The cyclist and the biker went into a bar,

And the cyclist ordered a fruit smoothie, the biker a beer.

Said the cyclist, “I ride for miles and miles.”

The biker replied, “So do I.”

The cyclist said, “I’m building muscles and lungs.”

The biker nodded.

The biker said, “How long does it take you to reach the coast?”

Cyclist, “It takes as long as it takes, no more and no less.”

Biker, “WTF does that mean?”

C, “Well less time than to ride the STP (Seattle to Portland) and more than my regular six mile loop around the airport.


B, “You need not shout;  I’m not hard of hearing. I ride with my friends in the club around the state and across country,”

C, “Hmm, so do I. But you make so much noise!”

B, “You’re the one shouting. Loud pipes save lives.”

B, “Do you ride with friends? Or do you ride alone?”

C, “Well, both. BTW. What is that denim vest with the patches all about?”

B, “Those are my colors. My club patches. The rest are ride or rally patches. This one is for a fallen rider. What are your bright clothes trying to tell me?”

C, “These are my colors, I guess. One tyvek jacket is for my club and the others are rides.”

B, “Isn’t it dangerous riding on the side of the road?”

C, “Yes, it’s why I wear bright colors. How do you keep safe on the road?”

B, “I ride in numbers. We have signals to tell each other when we change kanes, go over railroad tracks, or see something in the road.”

C, ” So do we.”

B,”Well my friends are here; it’s time to ride. Nice talking with you. Be safe.”

C, “You too. Thanks.”

B, “For what?”

C: “For sharing the ride.”

The biker left; the cyclist finished his smoothly and went out to ride his bike, but sadly it had been stolen.”

And So he walked home.

The walker next to him said, “So, where’s your bike?”

– Small town boy

Life Quilt, row 5, #1 – bicycling the Oregon Coast

So many stories, so little time.

My first time on the Oregon Coast (Hwy 101) was during the first Cycle Oregon in September, 1988, right in the midst of my dissertation. 

I remember the strong headwind we faced out of Mapleton on the way west to Florence. I remember learning to draft (riding closely behind the rear wheel of the rider in front of you for wind protection and cadence).  Each rider took the front for a spell and then the leader rotated back to the end of the line. BTW coastal winds generally flow from north to south. Smart cyclists take that into account and travel north to south as we did.

After Florence came Sea Lions Cave, North Bend, and nightfall in Coos Bay.

then Bandon, Port Orford and Gold Beach.

And last Brookings. 

Well, that was not actually my first ride along the Pacific coast. That ride occurred in about 1983 when my son John and his two friends Maureen and Leslie camped at Cape Lookout (see above) and then rode the Three Capes scenic route in two days.

It was then I first saw what would become our beachhouse in Terra Del Mar. When we returned from the trip a letter was waiting for me. Bike Gallery, where we had gotten parts in preparation for the ride, had drawn my name and I got a free Brookstone touring bike.

I would ride this road from Tierra del Mar to the top of Cape Lookout and back often as a training ride.  When I rode across Wisconsin, each day someone would say, “Wait til you get to THE hill!” None of the hills compared to this climb.  Initially with John and friends we had to walk our bikes over the top, both ways.

It was 100 miles from my home in Portland to the beach house in Tierra Del Mar, but there was a shortcut.With the advent of Max light Rail in the Portland Metro area it made riding to the beach much easier. By taking your bike onto the MAX train from Lloyd Center to Hillsboro you chop off 24 miles, urban miles, with hills, on a four lane highway.

Then by riding the backroad from Hillsboro to Forest Grove and Banks to US 6 which will follow the Lewis river you can climb 7 miles and go down 24 miles. The shoulder is nice and the traffic is not bad.  Jack rode with me after he got his new touring bike. Then it’s a short 20 miles to Tierra del Mar.

Side note: my great grandson found a giant spider in the house!

A western Hobo Spider, not toxic.

Life Quilt row 3,#1 – the Tillamook Air Museum

After the other blimp hangar burned down with the hay stored in it, the Tillamook Air Museum was founded to show Naval aircraft as it was a naval air station housing blimps during the second world war.

Please note the clever background fabric Joanne found.

for more information on the Tillamook Air Museum and the history of the WWII Blimp hangars:

Other buildings that were once pare of the naval air station now house businesses.  We got cabinets from Trask River Wood Works (made with computer aided design, cutting, drilling and manufacture.) and my friends from South Dakota found a microbrewery here that I didn’t even know about last summer that makes  fruity beers (DeGarde Brewing Company

Additionally Betsy and I did a 6k Volksmarch next door at the Tillamook airport. We got a blimp pin to commemorate.

 So coming from the south on hwy 101, stop at the Tillamook Air Museum before you go on to the Tillamook County Pioneer Museum, the Blue Heron wine and cheese store and the Tillamook Creamery, all favorite tourist spots in Tillamook county.

– Small town boy

Life Quilt row 3,#1/2- Reach The Beach bike ride

My name is Jack, Jacquari formally.  I am Lloyd’s son.  He adopted me with two of my siblings in 1992.

That’s me on the right next to my brother, Teddy and my sister Ashley with her son Dashawn.  But I was older here than when this story takes place.

This memory is actually from three squares on the Life Quilt (Joanne, sorry about the stain) When I was 13 or 14 me, dad, and Teddy went on a long distance bike ride. Reach the Beach actually started at three different locations, depending on how many miles you wished to go.  We chose the starting point at Amity, OR 56 miles to the finish at Pacific City on the coast.

When we left Amity, Teddy and I were riding our BMX bikes and dad his touring bike.  He had our water and food and we had walkie talkies. So we left on the first leg to Sheridan, OR. What I didn’t know till later was that Teddy decided to quit the ride after a couple of miles and dad had to call mom and get her to pick him up. I didn’t know this because I was fixed on the ride, that is despite my ADD I was more focused on this ride than anything else in my life, ever! As an example of my distractiability and my willingness to put things off, I asked my English teacher at Da Vinci Middle School in Portland to give me an extra week for my paper on procrastination.

I quickly left dad behind, far enough behind that the walkie talkies didn’t connect us. I wasn’t thinking, I was just riding.  I rode right past the rest stop (with food) at Sheridan (11 miles) and kept going til I reached Grand Ronde (12 more miles) .

I saw mom for a sec and grabbed a bite and then. I was off. I told dad later that I could keep up with the others going up hill, but they got ahead of me going down hill. They (the other riders) nicknamed me “The Machine” I was to learn later when I finished. I also told dad later that I knew what he meant by the “wall” when you are so tired you can’t do the simplest task, so I just kept riding.

By the time I reached Pacific City (26 miles later) my reputation had preceded me and Cliff Bars, who were there giving bars to finishers, waited for me with a whole box!

My dad told me later, “Now we know you can finish what your start. But the path must be obvious and your motivation high.”

When we got home my dad bought me a bike with gears, a touring bike. Later we rode it on the Pioneer Century (PWTC ride starting in Canby, OR), and from our house in Portland to the beach house (96 miles).

(Thanks dad for writing this for me)

– Small Town Boy

Life Quilt row 2,#2, PWTC

PWTC (Portland Wheelmen Touring Club) holds the Pioneer Century ride in Canby, Oregon in the spring.

I didn’t go on any of the regularly scheduled PWTC rides in my neighborhood in NE Portland (because they rode too fast for me) but I rode the Pioneer Century often.  It was a training ride for other century (100 mi) rides, specifically the Seattle to Portland (STP) 200 mile ride in July.

The STP rides from Seattle to Portland, and the last time I rode it we started at a University of Washington dorm and the first miles were underground on the express lanes of I-5 freeway.

I’ve ridden the STP three times.

This is the Bike Sat ‘R day, a recumbent fold up bike with under seat steering (USS) and a short wheel base.  This is a picture from a ride in Wisconsin, but you get the idea.

After my son Jacquari’s  heroic ride 65 miles to Pacific City (on Reach the Beach ride, seen later in this life quilt.) on his BMX bike, I bought him a bike with lots of gears and took him on. The Pioneer Century. He had nine flat tires!  He learned how to repair a flat in spades.

– Small town boy

Life Quilt, square 5, Elmo

Elmo isn’t really my tee shirt, he belongs to Betsy.

The Elmo costume isn’t mine either, I just found it as I was putting my Bike Friday fold-up bike into its suitcase for transport to Burning Man 2015 in Black Rock Desert near Reno Nevada.

2015 was my year to go to Burning Man with my friends Joy and Ben in an RV we had purchased together.

But as I was getting my Bike Friday ready I remembered that I needed an “art bike”, one that was decorated or costumed and the Elmo costume fit the bill just fine.

The playa was not kind to the Bike Friday, Elmo, or any of the other things I brought. The alkali dust sticks to everything.

But I rode it everywhere and soon Elmo and I were beginning to be seen. I got the name, “Bare Necessities.”

One day as I was leaving the Semper Fuego theme camp where we were living, friends shouted, “Lloyd, look!”

And there on the street was an art car dressed as Elmo. I followed it to where it lived, only a block away and introduced my little Bike Friday Elmo to the big Art Car Elmo.

My little Elmo was so happy.

Now the Bike Friday is back in the suitcase and the Elmo costume is in the costume suitcase.

Till next time?

– Small town Boy

My Life Quilt

I received a handmade quilt for my 75th birthday.

My friend Joanne is a quilter.

I had asked if she could make my tee shirts into a quilt.

She said box em up and send them.

That was months ago.

I am stunned by the results.

I have been overwhelmed by the heartfelt generosity of this gift.

I wanted to give her something.

So, at 3:30 am I got an idea.

I would make a video explaining what each of the 20+ panels means from my life.

Then I got a greater idea!

I will write 20+ stories telling the significance of each.

I told Joanne she had given me my life back. 

I’ve been recently been diagnosed with vascular dementia.

I’m on a med and a patch.

I am easily distracted and forgetful.

But now, thanks to my Life Quilt, I have mental exercise, recollection, and will archive memories before they disappear.

Bless you Joanne.

So, beginning tomorrow with the Portland Oregon tee shirt, now Life Quilt, I will write the stories.

Stay tuned.

– Small town boy

Scooter Games

On my little (150cc Honda) scooter 

I play games on the road. 

I play man hole slolum, for instance.

This is where I swing and swoop avaoiding man holes.

Some streets are full of them and they are not in a straight line.

It is important to avoid them because they are slippery, especially in the rain.

You have to avoid them or hit them directly.

If you hit them on the edge, sometimes, they will flip up?

So if you see me in my bright orange vest and bright orange helmet,

You will know I’m playing man hole slolum.

When I go through Avery Park, I play speed bump rodeo.

I think I’m on a bucking bronco when I go over these speed bumps.

I don’t go fast, the speed limit is 15 mph, but my imagination

Takes me to the rodeo.

The other cars are not as careful,

Sometimes they buck and shocks have to catch them when they fall.

Sometimes they don’t want to go 15 mph.

On my bicycle I play broken glass polo.

I sometimes carry a child’s broom

To clean the bike lanes of broken glass.

The polo game exists mostly in my mind since I have to get off my bike to sweep.


Games I don’t play include: Keeping up with the others, taking shortcuts, confusing drivers, and panic stops.

Well, I did have a panic stop on my scooter, because of Police flashing lights,

And was tail ended by a pickup with a winch on front.

Now I don’t do that if I can help it.

Putt putt.

-small town boy

Bermuda Shorts

In the fall of 1959 I was a freshman at the University of Colorado in Boulder

Living in Willis Hall dorm, and

Wearing my first pair of Bermuda Shorts.

You need to know that I grew up on overalls from the Speigel catalogue

And celebrated the day that I could wear jeans (not Levi’s yet) without the bib.

It would be a while till I could lose the high top Red Goose shoes for my flat feet

And get my first Converse style sneakers in 1954?

So my reaction to Bermuda Shorts was embarrassment!

I couldn’t wear them in public without Bermuda socks that ran up to my knees.

The only time I had been naked in front of others was when my Boy Scout Troop

Went to (then) Colorado A&M to swim in the men’s pool, which required swimmers to be sans clothing.

I remember to this day how brave I felt walking out of the dorm in shorts.

I’ll admit I was quite naive then,

When I first wore my AFROTC uniform, I doffed my hat to every female I walked past,

Till I decided/figured out that that protocol wasn’t required like saluting was.

Today I wear shorts with ease (and kilts too),

Cargo shorts,

With black compression socks,

Definitely a style/medical change from when I was 18 (now I’m 75)

And negative heel Earth Shoes.

Well, I’m off to bike to church.

Be cool.

-Small town boy