Day rides on the GAP trail
In 2018, at 65 years old, I did a pair of out-and-back day rides on the GAP trail. I waited for nice weather in July, sunny but not too hot.
I was in no hurry, so the pace was mostly easy-to-moderate. (A ride this long is still a lot of work.)

Day 1: Connelsville to Confluence and back. The trail looks very different later in the day, riding in the other direction. I like these out-and-back rides.
Stats: 56 miles, 12.7 average (that average is a few mph slower than my local road riding -- the trail surface is hard packed "crushed stone", but it's still slower than paved roads. 32mm or larger tires with minimal tread are optimal for this nice surface.)
Riding time: 4:25, with a total time of 6:55! I stopped for photos a lot, and stopped for lunch in Ohiopyle on the return.

The GPS stats from Strava:
This chart is by Time, instead of Distance. I marked the short photo stops in orange, the longer stops in red.
The elevation gain is 400 feet in 23 miles, that's just 0.3% average grade. It's interesting that I could tell the difference on the return! A mph or so faster!
My ride notes say "forest and river" and that I had a shaded trail all day. "could be the best part of the GAP trail".



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Day 2: Rockwood to the PA state line -- Passing the Eastern Continental Divide. I rode over the long viaduct on the ride. There's a cool Mason-Dixon monument at the state line with the border marked in stone paving across the trail.
That's 47 miles round trip, with the first 20 miles riding up the grade to the Divide, 550 feet, 0.5% grade. That's a nice downhill back to Rockwood on the return!
I wasn't sure in advance how far I wanted to go that day. Back at the car, I did another out-and-back in western direction, to the long Pinkerton Tunnel. That was good too. This added 18 more miles.

Stats: 66 miles, 12.4 mph average. 5:19 ride time, 7:38 total time.

we’ve done those same (basic) rides - summer … fall … amazing

Pinkerton low and bridges and the tunnel are great spots








we’ve traveled east to Frostburg Maryland - but ran out of time and did not take the switchbacks up into Frostburg and had to return

Eastern Continental Divide and Mason Dixon Line definitely neat spots as you head toward Maryland (or back toward Pennsylvania)

I’ve always exercised but have seen some improvement this year. I switched both bikes to a different (very plebeian) saddle that works better for me.

This allowed me to nearly double my typical ride length and increased weekly volume significantly. I did it to build up endurance for longer rides and runs. The side benefit is that my watch thinks my VO2 max has increased 15% over the baseline of the last eight years or so.

Otto

No open heart surgeries but 30 surgeries total including 14 on my right knee. Combination of a bad ski accident and football. I’m 65, ride about 250 miles a week at ~20 mph and can still hang with the “kids” from time to time. It’s been a long road back and I am thankful for everyday I can go out and ride. Love to hear stories about people persevering. Keep up the good work

Jay

Hi Sara, why only ride inside?? Outside is an amazing place! Where in NY are you? (I'm in Seattle).

I'm 67 this year, so I'm in the middle of the 65-69 age group. I figured I'm still at a good age to try something competitive, so I registered to do the Huntsman World Senior Games Hill Climb in October.

How competitive will I be? No idea, but I'm going to give it my best shot. My tempo pace is currently 3.5-3.6 W/kg, but this short 5k climb will be at or above threshold effort. If I can get my threshold power to 4 W/kg or better, I believe I have a shot at a respectable time. Nine weeks of training remaining.

T2P - Sorry I haven't responded back sooner. The Gap is now on my must do list and probably at the top. Can't wait to try that. I am heading north on Tuesday for 2 1/2 months and might find my way in Pa. If I can find the time, I will ride some of it. Just had another hand surgery so I am not able to do more than 25 miles at a time but I should be ok to ride some of the Gap. I will be riding part of the Empire State Trail when I get back to my old home area in NY. I'm going to try to do 67 miles on my 67th birthday in a couple weeks.

Rsbob - I purchase your book and look forward to reading it soon. Thank you for telling me about it, boomer.

You live in a beautiful part of the country. Commutes are OK, but add in some longer rides on the weekend. No goals, no distance or speed milestones. Just go out and enjoy the scenery you can see on your bike.
either it will hook you or it won't. I bet it will.

Those switchbacks only get you to the train station and hostel/campground. You then have to take the steep road to get to the main drag. It was very busy in the afternoon with, among other traffic, school buses. I camped, so I could walk a (steep) back way from the campground.

Once you get to the main drag, a lot of business are down a steep hill.

darn - but good to know

how long is the steep road ?

glad we didn’t attempt to go into Frostburg that time - but now not sure if we will stop there in the future … need a place to get water for return trip back to Meyersdale / Garrett …

I always enjoy your posts about the tours you take. Western MT is beautiful. It has been a while since I've did my last self-contained tour; I need to do something about that.

Nice photos! There's another thread about travelling with drones - you should add yours

I've been riding since I was a kid and I've never stopped riding. I've worked in bike shops, I raced in college, and I've done a fair amount of touring. I nearly always do some sort of event in the summer which motivates me to get in shape. This year I'm doing an organized ride with a friend in the SE part of the state. It's nothing too serious. The ride is 50 miles a day over a Saturday and Sunday. It's fun with a breakfast put on by the Lion's Club every morning and four rest stops each day (home made ice cream on the last stop, yum).

I nearly always build or take a new old bike to take to those events. I like building bikes and I figure all the really cool bikes I could not afford in college are now all on deep sale. I'll take my 1980 Raleigh Record Ace on the ride this year. The bike was designed to be what the British would call an audax machine and it is a good long distance machine. There is something special I think in riding a bike that you have overhauled, tinkered with, and selected the components for.

Although my riding has been pretty consistent, this year I got serious about upping the mileage. I just decided it was time to get in real shape and I've been hitting a 100 miles plus a week. Plus there is a park near my house with lots of small hills. I walk that every morning and I often run the hills. Plus there are weights.

I feel fortunate. Des Moines has a world class system of bike paths. I can get on the trail system in about a mile and then I can do pretty much any length ride I want to do. I do a 50 mile ride almost every weekend to Big Creek State Park. There are rollers throughout the ride (the 50 mile ride has around 1600 ft of climbing which isn't bad for central IA), good tree cover, and plenty of water. Plus I nearly always get an ice cream sandwich at the park because really what's the point of doing a long ride if it's not to get an ice cream sandwich?

Cruised the GAP and C&O back in 2017 and hopefully will ride it again. Mostly the GAP. Awesome trail.

RWGPS says .21 miles from the train station up the main road. But 67' of climbing, with the second half being anywhere from 5-8+%. The camping area is a pain to get to. There is a ramp at the bottom of the indoor sleeping area that takes you up to the camping area. I could have sworn that it's at a 45 degree angle. I pushed my loaded bike up it. I thought my ankles were going to separate from my feet. The next morning I carried my gear down and walked the bile separately. No was was I going to try to wheel a loaded bike down that ramp.

yikes wth - not what I expected … but heard Frostburg is a neat area though …

Cumberland also looks good - gotta get there someday but will need to get an earlier start

saw a guy on a trail with a drone following behind / up above

amazing - almost like a pet following

I got one last fall - it's crazy easy to use!


And since we're talking the GAP - I highly recommend it. I also recommend stopping at Bicycle Heaven in Pittsburgh - such a cool museum.

I made some videos of my GAP trip. Here's the first

There is a nice pedestrian mall with some good places to eat, but there is one interesting aspect. Many of the independent restaurants are closed on Mondays, including the BBQ joint right along the trail where the C&O and GAP meet. In 2020 I spent a Monday night at the Fairfield Inn during a cross-PA tour. You can literally ride on a paved path from the trail to the front door. (Got a great rate because of the pandemic.). Ended up walking a long way to a Mexican place for dinner.

Thanks. First big one since my illness after my 2022 trip across PA. Made some mistakes along the way, and I had to cut out what would have been my favorite part of the route because of snow, but it was still fun.

I'm 77 and my wife is 74. We did the GAP in Sept. of 2024. Best Rails-to-Trails we have ever done.

If you like to ride, that liking should keep you in the saddle for many years, until you can't ride anymore for physical reasons. I try to ride three days a week for around 20 miles per ride. In the winter I downhill and cross-country ski. I also hike a lot. All this keeps fit without trying. Fitness is a by-product of doing things that I like to do.

A little late to the party but the best way to not have to rebuild after a lay-off is to not “lay off”. I’ve been riding consistently since 1978. I’ve ridden at least once in every month up to last year. That includes recovering after being hit by a car, having kids, having surgery to remove hardware from an ankle break before I started riding bikes regularly, and all the other things that get in the way of regular riding. Mostly I rode to work through all kinds of weather but I’ve also been able to carve out time for bicycle tours of various lengths from 2 days to 7 weeks. A total of 27 such tours so far. Longer range touring…4+ weeks or more…was actually something that started around the time I turned 45. Nineteen of those 27 tours have occurred after that point. I won’t say how old I am exactly but I was born during the first Eisenhower term.My latest tour was last year and the longest tour I’ve done…so far. I followed the Mississippi from the headwaters to Memphis…1700 miles over 7 weeks.

My short tours aren’t necessarily “easy” either. They are mountain bike based off-road tours. Pretty good for an old fart who is well past retirement.

Some highlights. More in my sig line.

2024 Minneapolis


Wet day in Wisconsin, 2021



John A. Roebling suspended aqueduct in on the Delware and Hudson canal in New York, 2015



Crystal River Mill, Colorado, 2022



Hagerman Pass, 2019. Rare fine air that is best sipped.



Rifle sight trestle, Winterpark, CO, 2023



I will be learning a bit about rebuilding fitness now. I tore my meniscus in November and have been very limited since. I just had the knee replaced and am finding the rehabilitation to be frustratingly slow. I will be out there soon doing stupid stuff old farts like me shouldn’t do.

I once rode across the country unsupported with a small group that included a guy who turned 77 during the trip. When we finished in Bar Harbor, he started riding home to the Philly suburbs. His wife finally made him quit in CT and came to pick him up. He was a tough bird. Spent over two years in a Nazi POW camp as a member of the RCAF. Lived to be 90.

If you haven’t done so, you might want to check out the Mickelson Trail in SD. More “rugged” than the GAP, but a MTB is not required. Transportation is a bit of a PITA. But one thing you could do is use Hill City as a base and do day rides. I’m pretty sure there is at least one shuttle service there that can pick you up or drop you off at various trailheads. If you fly out and rent a vehicle, Mt. Rushmore is an easy drive from Hill City. Custer is another possible base with indoor accommodations and places to eat.

Indyfabz,

Thanks for the info on the Mickelson. I did it about ten years ago with the annual ride sponsored by some local organization. Meals and shuttles were all take care of. it was another great trip. The ride is scheduled every year for, I think, the third weekend in September. Weather could be a problem that late in the month. I had a day of cold and rain, but the ride was great anyway.

Heh. I did most of it 10 years ago during a tour in the Black Hills starting in mid-June. Near the end of the trip a couple came down into Hill City from the north after having been shuttled there. They had gotten caught in a storm high up and had to wait for some free ranging cattle to move. The wife had proper gear. The husband did not. He was hypothermic. Actually had blue skin. They were supposed to continue on to Custer, where they had a room. They called the shuttle to take them the rest of the way back.

If you're ever in the Missoula area, the Hiawatha Trail is a must-ride.