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Wednesday, August 18, 2010

Day 66

I finally have had time to post some of the information I've collected to the blog! Those Cascades can sure be a pain for a quality internet signal.

We are now relaxing at a Dairy Queen now with only 25 miles between us and the Pacific. We are sure to remain here for at least a 2 hour period enjoying our last moments together as a group. I will post more on this amazing experience later, but I can say for sure now that this has truly been one of the most fun tasks I've ever undertaken.

Next stop: the beach at Anacortes!

Day 65

Aug. 16th—Washington Pass to Concrete, WA Bikeability Assessment

The Cycle 20Ten crew finished up the Cascades recently by bicycling from Washington Pass to Concrete, WA (approximately 72 miles). The conditions in the mountains were dynamic ranging from beautiful, uninterrupted descents to areas requiring evasive maneuvering to avoid rocks and/or potholes. Traffic wasn’t too obnoxious given we were averaging nearly 25 miles per hour and the presence of fairly large shoulders. Coach B (group leader) shot some great footage of the descent I can hopefully use to illustrate these conditions upon our return. The following is the bikeability assessment with photos for our route that day.

Washington Highway 20 (38 miles east of Newhalem, WA) 8:30 AM

1. 5
2. 4
3. 4
4. 2
5. 4 foot shoulder present

Washington Highway 20 (23 miles east of Newhalem, WA) 9:20 AM

1. 4
2. 3
3. 2
4. 1
5. 2 foot shoulder present with guardrails and some rock debris

Washington Highway 20 (17 miles east of Newhalem, WA) 10:30 AM

1. 4
2. 4
3. 4
4. 2
5. 4-5 foot shoulder present

Washington Highway 20 (8 miles east of Newhalem, WA) 11:45 AM

1. 3
2. 2
3. 4
4. 2
5. 4-5 foot shoulder present with some rock debris

Washington Highway 20 (8 miles west of Newhalem, WA) 1:30 PM

1. 2
2. 4
3. 2
4. 2
5. 1-2 foot shoulder present with vegetation/ tree branches often in shoulder

Washington Highway 20 (10 miles east of Concrete, WA) 3:15 PM
1. 3
2. 4
3. 2
4. 2
5. 2 foot shoulder present

Day 64

Group Meal Washington Pass




Price $27.21

Satisfaction:
MC:5
CL: 4.5
MR: 4.5
JD: 5
AJ:4.5
MF:: 4.5

-5 Western Family Penne Rigate
Serving size 2 oz (6 total)
Calories 210, 10 from fat
Total fat 1 g
No sodium, vitamin A or C

-3 Muir Glen Organic Vodka Sauce
Serving sz ½ cup (6 total)
Calories 90, 40 from fat
Total fat 4.5 g, sat. 2.5g
Sodium 360 mg
Vit A 10%
Vit C 10%

-1 loaf of Wheat French Bread

Waste: pictures attached. ¼ can of pasta sauce not consumed

Day 63 (cont.)

Twisp, WA Individual Meals

JD (restaurant)
Price $9.75 Satisfaction 4
-Chicken Ranch Wrap
White chicken breast, lettuce, tomato, ranch dressing, cheddar cheese, flour tortilla
Half a plate of French fries with ketchup
Mug root beer (2 glasses)

AJ (grocery)
Price $7.00 Satisfaction 4
-1/2 pound of chicken salad
-1/2 package of Triscuit Roasted Garlic
Serving Size 6 crackers (10 total)
Calories 120, 40 from fat
Total fat 4.5 g, Sat. 0.5 g
Sodium 135 mg
No Vit A/C
Bearclaw Danish
Serving size 1 piece
Calories 380, 160 from fat
Total Fat 17 g, Sat. 3 g, Trans 3.5
Sodium 560 mg
Vit A 8%
Vit C 0
-1 banana
-1/2 Sunny D
Serving size 8 fl oz, 8 total
Calories 80
Total fat 0
Sodium 170 mg
Vit A 0
Vit C 100%

MF (restaurant)
Price: $9.10 Satisfaction3.5
-3 flour soft shell tacos with salsa, lettuce, tomatoes, onions, and ground beef
-2 glasses of Mug Root Beer
-1 glazed donut

MR (restaurant)
Price: $10.00 Satisfaction: 4.5
-1/3 lb burger with mayo, lettuce, mustard, onions, ketchup, cheese, on white bread bun.
-Half plate of French fries with ketchup and pepper
-2 glazed donuts

MC (restaurant)
-Caesar Chicken Wrap with flour tortilla, tomatoes, lettuce, ranch dressing.
-Half Plate of French fries with ketchup
-2 glasses of Mug Root Beer

CL (grocery)
-5 oz of Baby Spinach with Kraft Ranch Dressing (4 fl oz)
-1 lb of chicken salad
-1 orange powerade
Serving size 8 fl oz, 4 total
Calories 50
Sodium 100 mg
No vitamin A, C, fat
-Tyson Chicken Strips
Serving size 3 oz, 2 total
Calories 120, 30 from fat
Total fat 3 g, sat. 1g
Sodium 310mg
Vit A/C 0

Waste Pictures from grocery meals:


Sunday, August 15, 2010

Day 63

Absolutely exhausting day.

Today the Cycle20Ten team biked up and down Loup Loup Pass to the town of Twisp, WA. We arrived to town after a 20 mile climb and 46 mile day. I finally had the opportunity to post the three previous blogs I've compiled over the last two days (limited service in the mountains of Washington). Now, everyone is relaxing poolside and enjoying flat land.

With only three days left, I hope to conduct one more group/individual meal comparison and one more bikeability assessment. As of now, the towns we've traveled through in Washington typically have some form of grocery/supermarket thus limiting the usefulness of a corner store assessment in other town food establishments.

Two more passes and some rolling hills before the Pacific. Pretty hard to believe.

Day 62

Riverside, Washington Corner Store Assessment

Background: Riverside is a small community in eastern Washington. It has only 1 small grocery store/convenience store and one bar/restaurant. Most locals purchase groceries from the neighboring town of Omak (7 miles). Although Riverside does not sponsor a local farmer’s market, Omak does hold a biweekly market seasonally. No out-of-ordinary activity levels were witnessed, yet water recreation may occur during earlier hours of the day.

Riverside Grocery (convenience store/grocery store hybrid) 102 North Main Street

1. Healthy Cereals: Corn Flakes, Rice Krispies
2. No skim or 1% milk in stock
3. No baked chips in stock
4. Cracked Wheat (4) and Whole Wheat (4)
5. 100% Juices: orange, apple, cranberry, V8 tomato
6. Fresh produce: carrots, celery, lettuce, tomato, lime, lemon, onion. and potatoes
7. Canned Vegetables: beets, carrots, peas, mixed, corn, green beans, red beans, chili beans
Canned fruits: pineapple, peaches, pears, cocktail

Day 61 part 2

Bikeability Assessment

August 13th Biking from Colville, WA to the top of Sherman Pass—Approximately 37 miles. Highest everyday used road in Washington...



United States Highway 395/Washington 20 (intersection with Spanish Ferry Rd) 7:30 AM

1. 3
2. 4
3. 5
4. 2
5. 8-10 ft shoulder present

Washington State Highway 20 (intersection with Bisbee Mountain Rd) 9:30 AM

1. 3
2. 4
3. 2
4. 2
5. 2 ft shoulder present in mountainous terrain

Washington State Highway 20 (13 miles east of Sherman Pass Summit) 11 AM

1. 3
2. 3
3. 2
4. 2
5. 1-4 ft shoulder present varying drastically.

Washington State Highway 20 (6 miles east of Sherman Pass Summit) 12:15 PM
1. 3
2. 3
3. 1
4. 2
5. 2 ft shoulder present with sand mixture alongside

Day 61 part 1

Sherman Pass Individual Meals
---------------------------------------------
JK
Price: $3.87 Satisfaction:2
-2/3 Package of Italian Chef Pasta
Serving size-2 oz (8 total)
Calorie 210 (from fat 10)
Total fat 1 g (0 trans/sat)
Sodium 0 g
Not significant source vitamin A/C
-Western Family Sharp Cheddar
Serving size 10 oz (8 total)
Calories 110 (from fat 80)
Total fat 9 g (Sat-6 g, Trans-0g)
Sodium 180 mg
Vitamin A 6% DV
Vitamin C 0% DV

AK
Price: $4.57 Satisfaction: 4
-Kroger Mac n Cheese
Serving Size 2.5 oz (about 2.5 total)
Calories 380 (from fat 150)
Total fat 1 g (Sat-.5g, trans-0g)
Sodium 570 mg
Vitamin A 15%
Vitamin C 0%
-Knorr Parma Rosa Mix
Serving size 2 tbsp (2.5 total)
Calories 50 (from fat 10)
Total fat 1g (0 sat/trans)
Sodium 560 mg
Vitamin A-4%
Vitamin C-4%
-Barilla Tri Color Rotini
Serving size 2 oz (6 total)
Calorie 200 (from fat 10)
Total fat 1g (0 trans/sat)
Sodium 0
Vitamin A/C 0

RB
Price: $4.70 Satisfaction:4.5
-Pasta Size Cheddar Broccoli
Serving size 2/3 cup (2 total)
Calories 300 (from fat 70)
Total fat 2.5 g (sat-1 g, trans-0g)
Sodium 600 mg
Vitamin A 10 %
Vitamin C 15 %
-1/4 Summer Sausage
Serving size 2 oz (7.2 oz total)
Calories 200 (from fat 150)
Total fat 17 g (Sat 7 g)
Sodium 720 mg
Not significant source of Vit A or C

BB
Price: $4.79 Satisfaction: 5
-Knorr Parma Rosa Mix
Serving size 2 tbsp (2.5 total)
Calories 50 (from fat 10)
Total fat 1g (0 sat/trans)
Sodium 560 mg
Vitamin A-4%
Vitamin C-4%
-Lucerne Monterey Jack (1/2 block)
Serving size 1 oz (8 total)
Calories 80 (from fat 50)
Total fat 6 g (sat-3.5, trans 0)
Sodium 220 mg
Vit A 6
Vit C 0
-Coste Pasta Rigate (1/2 package)
Serving Size 56 g (8 total)
Calories 210 (from fat 10)
Total fat 1 g (0 sat/trans)
Sodium 0
Vit A/C 0

CL
Price: $1.70 Satisfaction: 2
Knorr Pasta Size Cheesy Cheddar
Serving Size ¾ cup (2 total)
Calories 290 (from fat 70)
Total Fat 2 g (Sat 1, trans 0)
Sodium 670 mg
Vitamin A 6 %
Vitamin C 0%

Waste Pictures



Thursday, August 12, 2010

Day 60

Group Meal Analysis

Vegetarian Burrito Group Analysis ($24.72)

---Serving 5 individuals

Ingredients:

-Guerrero Flour Tortillas (2 packages of 8)
Serving size 1 tortilla (8 per package)
Calories=200, calories from fat 50
Total fat=6 grams (Saturated=3 g, Trans=0)
Sodium=330 mg
Vitamin A=0 percent
Vitamin C=0 percent

-3 avocados (no labels)

-Tillamook Sharp Cheddar Cheese (2 packages)
Serving Size 1 oz (servings 8)
Calories=110 (from fat 80)
Total fat=9 g (sat=6 g, trans=0)
Sodium=170 mg
Vitamin A=6 percent DV
Vitamin C=0 percent DV

Progresso Black Beans (2 cans)
Serving Size 0.5 cups, about 3.5 per container
Calories=100 ( from fat 5)
Total fat=0.5 grams (Sat and trans =0)
Sodium 400 mg
Not significant source of Vitamin A or C

-Pasta Sides, Taco Rice (2 packages)
Serving Size: ½ cup (2.5 servings per container)
Calories 270 (from fat 50)
Fat=1 gram (Saturated and trans=0)
Sodium 800 mg
Vitamin A=10 percent
Vitamin C=4 percent

-Pace Picante Sauce
Serving size 2 tbsp (about 14 servings)
Calories 10 (0 from fat)
Fat=0
Sodium 250 mg
Vit. A=2 percent
Vit. C=0 percent

Level of Satisfaction (out of 5)

JK-5
RB-5
BB-5
AK-4.5
CL-4.5

Waste- photos provided. 1/8 salsa not finished, 1 tortilla, and 1/4 of 1 avocado

Wednesday, August 11, 2010

Day 59

Bikeability Assessment

Our 62 mile day brought us from Sandpoint, ID to a campground just outside of Ione, WA. We fought a little nasty section of the route with heavy traffic in poor, rainy weather conditions; however, we did enjoy low traffic volume, moderate road conditions, and beautiful weather after our initial 23 mile start. Arriving into camp rather early, many bikers played cards and snacked on sandwiches while discussing the mountains looming in the distance. We have our first "mini" pass tomorrow that will be followed by 5 other legitimate passes. The Cascades will be tough, but I think most people in the group are looking forward to the challenge. As far as internship duties, I am eager to see what Washington holds in terms of bikeability and food access over the next week. Additionally, some guys in the group (mainly Coach B) were finally willing to do a group nutritional analysis tonight at our campground. On the menu... vegetarian burritos. Stay tuned!!

Bike Path (2 miles west of Sandpoint, ID, adjacent to U.S. Highway 2) 8:15 AM

1. 5
2. 5
3. 5
4. 5
5. Bike lane approximately 8-10 ft wide, multidirectional. Also, construction prevented bicyclists from riding upon it for several miles.

United States Highway 2 (approximately 18 miles west of Sandpoint, ID) 9:15 AM
1. 3
2. 2
3. 4
4. 3
5. 5 foot shoulder present with guardrail

Le Clerc Road (beginning of the road at Washington/Idaho border) 11:30 AM

1. 3
2. 4
3. 3
4. 4
5. 4-5 foot shoulder present

Le Clerc Road (intersection with Berry Road) 12:30 PM

1. 4
2. 3
3. 2
4. 3
5. No shoulder or bike lane present

Le Clerc Road (intersection with Loop Cr. Rd) 2 PM

1. 5
2. 3
3. 1
4. 3
5. No shoulder or bike lane present

7 days and counting...

Tuesday, August 10, 2010

Days 57 and 58

The crew cycled into Sandpoint, Idaho yesterday. It was a short, 25 mile day following a late start. A cycling group called Ride Idaho was actually in town prior to our arrival, so we had an eventful evening of storytelling.

Today, many of the guys either went to the movie theater or lounged around our campground's beach. I'm sure that we'll have a big group dinner this evening as well. Tomorrow, we'll get restocked and ready to hit the road as we complete the final stretch of days before reaching the Pacific.

8 days and counting...

Sunday, August 8, 2010

Day 56

Clark Fork, ID Corner Store Assessment



Background: Today we biked 70 miles from Libby, MT to Clark Fork, ID. Clark Fork is a border town that has an approximate population of 500+ people. Most people purchase their groceries from a small market in town that is analyzed below. Additionally, there is one gas station also discussed below. Clark Fork has no locally sponsored farmer's market, but the neighboring town of Hope (8 miles) does host weekly markets during the summer season. Activity levels appear to be high with many children biking around town, playing basketball at the school courts, etc.

Monarch Market (small grocery store) 118 4th Ave.

1. Healthy Cereals: Rice Crisp, Corn Flakes, Raisin Bran, Oats and More
2. All types of milk available
3. No baked chips in stock
4. Large selection of wheat breads
5. 100% Juice: apple, orange, white grape, V8, tomato
6. Fresh produce: apples, oranges, carrots, lettuce, broccoli, bell peppers, onions, bananas, onions, potatoes
7. Canned Vegetables: fully stocked
Canned fruits: peaches, fruit cocktail, mandarin oranges, pineapple

Clark Fork Beverage (Cenex gas station/liquor store) 218 4th Ave.

1. Healthy Cereals: Cheerios, Raisin Bran
2. All types of milk
3. Lays baked chips (no single sizes)
4. Multiple packages of Wheat bread (approximately equal to other breads)
5. 100% Juices: orange, pineapple, V8
6. No fresh produce
7. Canned Vegetables: peas, mixed vegetables, green beans, corn, kidney beans
Canned Fruits: pineapple, pears, oranges, peaches

Riding into an off-day tomorrow... Sandpoint, ID here we come!

Saturday, August 7, 2010

Day 55

Bikeability Assessment



Our 71 mile day took us parallel to the Kootenal River along a high ridge. Needless to say, the scenery and views were breathtaking. We began our travels in Eureka, MT and finished up the day in Libby, MT. With the exception of the portions closest to each of the cities, the route was excellent. We had little traffic, large shoulders, and fair road conditions. We move into Idaho for a couple days tomorrow before beginning the mountain passes in the Cascades!

Montana State Highway 37 (approximately 1.5 miles from beginning of road)7:45 AM

1. 2
2. 2
3. 2
4. 4
5. 1 foot shoulder present in poor condition

Montana State Highway 37 (approximately 14 miles from beginning of road) 8:45 AM

1. 4
2. 3
3. 4
4. 3
5. 6 foot shoulder present with a guardrail

Montana State Highway 37 (approximately 25 miles from beginning of road) 10 AM
1. 5
2. 3
3. 4
4. 3
5. 6 foot shoulder present with a guardrail

Montana State Highway 37 (approximately 34 miles from beginning of road) 11 AM
1. 5
2. 3
3. 4
4. 3
5. 6 foot shoulder present with a guardrail

Montana State Highway 37 (approximately 18 miles north of Libby, MT) 12:45 PM

1. 4
2. 3
3. 4
4. 3
5. 6 foot shoulder present with a guardrail

Montana State Highway 37 (approximately 6 miles north of Libby, MT) 1:45 PM

1. 2
2. 3
3. 2
4. 3
5. 1 foot shoulder present

Friday, August 6, 2010

Day 54

Eureka, MT Corner Store Assessment

Background: Eureka is a 1,000 person city in northwestern Montana. It has one convenience store within the town limits that is analysed below. The city also has a grocery store and organic food store within the downtown area which both serve as the main food shopping locations for locals. One citizen stated that the town puts a relatively large emphasis on organic, fresh foods whether it be by purchasing them at the local store or driving outside of the city to one of the many produce gardens. Although it appears that Eureka has a large demand for such foods, it actually does not sponsor a farmer's market. Activity levels seemed moderate with many locals walking around downtown during our stay.




Town Pump (convenience store)Intersection of U.S. 93 & 1 St.

1. Healthy Cereals: Cheerios, Special K (individual sizes)
2. All types of milk
3. Single sized Lays Baked
4. 2 packages of Wheat
5. 100% Juices: orange, V8, apple, and pineapple/peach mix
6. Fresh produce: oranges, apples, celery, carrots, and fruit cocktail
7. Canned vegetables: green beans and corn
Canned fruits: pineapple, all others in heavy syrup

**The relatively close proximity of the two groceries to the local convenience store likely has an effect upon the low amount of nutritious options.

Thursday, August 5, 2010

Day 53

Bikeability Assessment

The crew started the final stretch of our journey today by biking 72 miles from East Glacier Park, MT to Columbia Falls, MT. Our route took us along United States Highway 2 the whole time. Although the sights were beautiful, the ride was fairly dangerous with high speed drivers and limited shoulders for most of the day. Many bikers mentioned several instances of close encounters at our breaks. Naturally, inadequately sized shoulders and close proximity to vehicles defined the day for us. However, we all made it safely to our destination and enjoyed a variety of fresh fruits with our dinners courtesy of Dr. Alice Ammerman. All the guys said thank you, Alice!




United States Highway 2 (2 miles west of East Glacier, MT) 7:45 AM

1. 3
2. 2
3. 2 (speed limit of 70 mph)
4. 3
5. 2 foot shoulder present

United States Highway 2 (12 miles west of East Glacier, MT) 8:45 AM

1. 2
2. 1
3. 1
4. 3
5. No shoulder present

United States Highway 2 (29 miles west of East Glacier, MT) 10:10 AM
1. 2
2. 3
3. 3
4. 3
5. 6 foot shoulder present

United States Highway 2 (44 miles west of East Glacier, MT) 11:15 AM

1. 2
2. 2
3. 1 (speed limit of 70 mph)
4. 3
5. 3 foot shoulder present with guardrail

United States Highway 2 (4 miles west of West Glacier, MT) 1:45 PM

1. 1
2. 3
3. 4
4. 3
5. 7 foot shoulder present with rumble strips

Wednesday, August 4, 2010

Days 50-52

Off days at Glacier National Park.

A few photographs of the beautiful scenery:





Sunday, August 1, 2010

Day 49

We made it! One of the biggest milestones on the trip has now been scratched off the list. The Cycle 20Ten crew cruised into East Glacier today after a 52 mile day. The terrible winds, traffic, and heat of Montana has been put behind us now as we begin our 3 day break. We look forward to going on a couple hikes, performing some bike maintenance, and spending more than 7 hours off of the bicycle per day. Laundry, daily showers, and nightly Mexican food will also be on our agenda.

What waits for us on the other side of this respite? Thirteen days of intense biking across the difficult terrain of Montana, Idaho, and Washington. That can wait though.

Congratulations to all the crew members for making it this far under such time constraints. I would also like to thank the parents of the young men on this trip for setting up a rental car for us to travel around the National Park. Time to enjoy some time off!!

Please check out the Cycle 20Ten main website for updates on our adventures in Glacier. I am sure that Coach B will be posting an epic update describing our many fun times over the last couple days. Link may be found on the right hand column of the page.

Some pictures of today's biking: