P.S. A grocery sack is probably 20 liters, which is within the range of a "Day Pack", but you want haul 40lbs so you need a at minimum a "heavy" daypack. For a load like that with out a wide fitted hip belt I like the Dana Design with the plastic torso adjustable frame. For smaller heavy haulers used with a wide fitted waist belt I like 90's vintage Mountainsmith. They had a bunch with a single layer waist belt that was very effective and could clipped out of the way when not needed. If you are going to ride with a 40 pound pack, I would highly recommend having a waist belt. Going over the handle bars with loaded pack stuck to the back of your head would not be fun.
On Sunday, November 22, 2020 at 9:31:07 AM UTC-5 j glenn wrote: > While strictly in the "take my advise, I'm not using it anyway" category, > I find single blade Canadian style canoe paddling to be an excellent > balance to cycling. It takes a bit to get ambidextrous, but at least for me > has been great conditioning and therapy for back, shoulders elbows and > hands. I haven't been paddling much recently for various reasons, but a > big one has been dreading the 85 pound canoe clean and jerk to get on the > new minivans roof rack. There's a reason I was given this particular barge > 20 years ago, and it hasn't gotten any lighter. > > On Saturday, November 21, 2020 at 11:01:49 AM UTC-5 Ray Varella wrote: > >> And grip strength, having a rope attached to something heavy, like the >> tire and pulling it hand over hand. >> Honestly, I think a heavy tire or two could serve as some of my favorite >> exercise equipment. >> I think about it often. >> >> >> >> Ray >> >> On Saturday, November 21, 2020 at 4:20:10 AM UTC-8 Jesse Stoddard wrote: >> >>> For heavier loads you definitely want the majority of the weight >>> directed into your lower body. External frame packs haven't been surpassed >>> in terms of weight transfer; see if you can find a nice example on the >>> secondhand market. Dana Designs are commonly held as the pinnacle of >>> external pack design, but a Kelty or similar would probably suffice as long >>> as it can be adjusted to fit your frame correctly. >>> >>> >>> On Thursday, November 19, 2020 at 6:29:07 AM UTC-5 ascpgh wrote: >>> >>>> I'm all for having a few more things with me for short trips afoot. but >>>> a bag with straps simply hangs on your shoulders and moves your center of >>>> gravity causing you to adopt an increasingly affected posture as the >>>> weight >>>> goes up. Neither your spine or your shoulders are columnar structures. >>>> They >>>> are structures that are created with soft tissue elements which injure >>>> from >>>> overuse. I will be narrating how repair of a shoulder with such goes >>>> post-op. Scheduled for 12/21 barring a complete shut down in the surge. >>>> The >>>> ortho said it wouldn't be delayed too long since any additional breakdown >>>> may result in instability threatening nerve and circulatory status. >>>> >>>> A good pack does everything possible to route the weight of load to >>>> your hips. Your lumbar spine has enough problems over time (avoiding >>>> "aging" here) with simple wear and/or shrinkage of the discs once >>>> providing >>>> suspension between the vertebrae. That doesn't even account for injury or >>>> overuse. I don't purposely load my back for good intent or toil because >>>> the >>>> outcome of that compression will be impingement of nerves and/or an >>>> increasingly limited range of motion. >>>> >>>> We used to sell Dana (Gleason) Design backpacks and hipsacks that were >>>> the pinnacle of this weight transfer and accommodation of back >>>> articulation >>>> while carrying the loaded pack. Dana D. sold to K2, died under their watch >>>> and Gleason came out of retirement and started Mystery Ranch Packs. This >>>> idea that you should remove all load from your back was recognized by the >>>> Navy SEALs under the challenges of large loads, terrible terrain and need >>>> to prevent back fatigue/injury and Mystery Ranch began producing backpacks >>>> for them. >>>> >>>> Andy Cheatham >>>> Pittsburgh >>>> >>>> On Wednesday, November 18, 2020 at 1:11:03 AM UTC-5 jack loudon wrote: >>>> >>>>> Patrick, I have also avoided 'exercise' my whole life, and haven't set >>>>> foot in a gym since my college days more than 45 years ago. I don't do >>>>> much besides bicycling, walking (often hiking, sometimes jogging), and >>>>> building construction. My main back problems were before retirement, >>>>> working 9-10 hours per day mostly seated at a desk, even though I often >>>>> commuted to work by bicycle and thought I was in decent shape. So for >>>>> me, >>>>> the more sedentary I was, the worse my back felt. Post retirement, I >>>>> started doing small construction jobs for myself and others, and haven't >>>>> had a single back issue, in spite of (or maybe because of) the moderately >>>>> strenuous work. If you have the inclination, a construction project, >>>>> like >>>>> a deck or maybe a garden shed, might help keep your back healthy like it >>>>> does mine. It's also challenging and satisfying to build your own things. >>>>> >>>>> As to backpacks, the cheap ones hug your back and don't have much >>>>> padding, so hard boxes and bottles can poke into your back. Maybe that >>>>> can >>>>> be tolerated for a short walk home from the store. The nice packs >>>>> (probably overkill for your use) have a semi-rigid frame that holds the >>>>> pack away from your back, so you don't get poked by hard objects and also >>>>> your back doesn't sweat. I have a bit of a pack fetish and my favorites >>>>> are the Osprey Stratos series (comes in several sizes), which are neither >>>>> cheap nor lightweight, but are extremely comfortable with heavier loads. >>>>> >>>>> Jack - Seattle >>>>> On Tuesday, November 17, 2020 at 2:30:44 PM UTC-8 Patrick Moore wrote: >>>>> >>>>>> I forgot to mention that bike fit is not the cause of the problem. >>>>>> The stem on the new-to-me Monocog is about 2-3 cm too far forward, but >>>>>> even >>>>>> that bike isn't too bad. >>>>>> >>>>>> On Tue, Nov 17, 2020 at 3:18 PM Patrick Moore <bert...@gmail.com> >>>>>> wrote: >>>>>> >>>>>>> Thanks for all the replies. Much to enlighten and of interest. >>>>>>> >>>>>>> To be clear, my back has been largely trouble free, thank God, and >>>>>>> it's in the last 2 weeks or so that it's twinging. >>>>>>> >>>>>>> I know I should buckle down and do some exercises to strengthen my >>>>>>> core (well, pushups do that, but also my shoulders and arms, as well as >>>>>>> do >>>>>>> more for my torso muscles; must get back to shovelglove) but if walking >>>>>>> can >>>>>>> help sufficiently, I'd rather walk; whence my question about walking >>>>>>> and >>>>>>> core muscle tone, or more basically, walking and back health. >>>>>>> >>>>>>> As someone else pointed out, it's probably not the best therapy to >>>>>>> carry heavy loads on your back, so let's leave that out. (And my Naches >>>>>>> Passes, now tubeless -- sealants don't work in tubes at low pressures >>>>>>> -- >>>>>>> were ready 5 days early, and are back on the errand bike, so I have a >>>>>>> grocery carrier. >>>>>>> >>>>>>> As to shovelglove, it's far more tolerable than many other regimens; >>>>>>> in fact, I've reduced even shovelglove to a minimum-minimum, focusing >>>>>>> more >>>>>>> on shoulders and arms than torso and using 2 12-lb hammers with handles >>>>>>> cut >>>>>>> to 12"; I use them one in each hand -- *when* I use them. >>>>>>> >>>>>>> Meanwhile, I also ought to sit more on the floor, both X-legged and >>>>>>> with legs stretched out straight. >>>>>>> >>>>>>> Back to walking: If anyone has more information about walking and >>>>>>> back health, please post it. >>>>>>> >>>>>>> Thanks. >>>>>>> >>>>>>> On Mon, Nov 16, 2020 at 10:55 AM Patrick Moore <bert...@gmail.com> >>>>>>> wrote: >>>>>>> >>>>>>>> I should be doing more of other sorts of exercise besides cycling >>>>>>>> anyway, but what brings this to mind is that my lower back -- center, >>>>>>>> just >>>>>>>> above hips -- has been moderately painful off and on for the last 7-10 >>>>>>>> days; I think that the cause or occasion was insufficient muscle tone >>>>>>>> while >>>>>>>> spending too much time all at once bent over working on the Monocog >>>>>>>> and >>>>>>>> other things; this exacerbated by bending over too forcefully a couple >>>>>>>> of >>>>>>>> times afterward to reach things on the ground (dog shit, if you must >>>>>>>> know). >>>>>>>> It's not more than mild, and for a long time I've been stiff down >>>>>>>> there >>>>>>>> after sitting (I do try to sit straight) or bending, and it has been >>>>>>>> worse >>>>>>>> in the past; generally my back is fine, thank God; but I'd like to nip >>>>>>>> it >>>>>>>> in the bud. >>>>>>>> >>>>>>>> Besides cycling, I do pushups, but that aside, I despise >>>>>>>> "exercise." I've heard, read, and felt when I do it that simple >>>>>>>> walking is >>>>>>>> a good all-over exercise and that, in particular, it strengthens your >>>>>>>> core >>>>>>>> -- of course, it will do this only moderately but moderately is all I >>>>>>>> want. >>>>>>>> >>>>>>>> Can anyone comment on walking for general health and, in >>>>>>>> particular, to keep your core in basic tone? I have noticed that, when >>>>>>>> I >>>>>>>> walk more, my trunk and legs feel less "tight." >>>>>>>> >>>>>>>> Once again, I am not likely to do stretching or any methodical >>>>>>>> program of exercise, so advice in regimens is likely wasted effort. >>>>>>>> (That's >>>>>>>> why God invented bikes, fer heaven's sake!! To make "exercise" -- and >>>>>>>> "saving the planet" -- fun.) >>>>>>>> >>>>>>>> If anyone has general useful information on lower back pain, I'll >>>>>>>> be grateful to hear it. >>>>>>>> >>>>>>>> Next question: Can anyone recommend an inexpensive large backpack >>>>>>>> for grocery runs? It should hold, and hold with reasonable comfort to >>>>>>>> the >>>>>>>> wearer, at least a full paper grocery sack's worth of groceries, >>>>>>>> including >>>>>>>> the weight of cans and bottles. Longest distance loaded will be 1 mile >>>>>>>> -- I >>>>>>>> have 1 grocery store 1/4 mile away, another 7/10 mile away, even >>>>>>>> though I >>>>>>>> live in a bosque enclave. >>>>>>>> >>>>>>>> I just walked to and from the further one -- Sprout's -- and >>>>>>>> carried home 36 lb of groceries, 29 lb in a very large Timbuktu >>>>>>>> courier >>>>>>>> bag; not the best method. Carrying 36 lb of groceries on a bike is a >>>>>>>> lot >>>>>>>> easier! But the wheels of my grocery bike are waiting at the bike shop >>>>>>>> for >>>>>>>> the rim tape needed to make the Naches Pass tires tubeless. >>>>>>>> >>>>>>>> Patrick "18.53 minutes per mile outbound empty, 23.04 minutes per >>>>>>>> mile return under load" Moore >>>>>>>> >>>>>>>> -- >>>>>>>> >>>>>>>> >>>>>>>> ----------------------------------------------------------------------- >>>>>>>> Patrick Moore >>>>>>>> Alburquerque, Nuevo Mexico, Etats Unis d'Amerique, Orbis Terrarum >>>>>>>> >>>>>>>> >>>>>>> >>>>>>> -- >>>>>>> >>>>>>> >>>>>>> ----------------------------------------------------------------------- >>>>>>> Patrick Moore >>>>>>> Alburquerque, Nuevo Mexico, Etats Unis d'Amerique, Orbis Terrarum >>>>>>> >>>>>>> >>>>>> >>>>>> -- >>>>>> >>>>>> >>>>>> ----------------------------------------------------------------------- >>>>>> Patrick Moore >>>>>> Alburquerque, Nuevo Mexico, Etats Unis d'Amerique, Orbis Terrarum >>>>>> >>>>>> -- You received this message because you are subscribed to the Google Groups "RBW Owners Bunch" group. 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