Sort-Of, Sort-of, Sort-Of!

This post if for today Friday the 18th and although I'm riding tomorrow, my wife says she can see that I'm physically tired in the way I'm moving so Sunday will be off and next week I'll be back on the trainer for 30 to 45 minutes a pop if it works. Next week I'm back at work and therefore my time with the kiddos will start taking most of my time. I'm not sure if I'll do trainer rides and then Saturday and Sunday outside rides. I know that next week there will be some time devoted to moving furniture and setting up my classroom! I'm hoping to keep my knees healthy, but time to post will be at a premium again. So I will move to once a week like our good friend Richard has done since the birth of his sweet children! Thanks again Richard for all the encouragement and being moved to share your experiences so that the rest of us can learn via your experimentation. Check out savingmyknees
.blogspot.com Your eyes will be opened!

Lunch Ride_tandemonium_brksC15_broke it_129/63'115 Today's ride was supposed to be an easy 15 minutes out and 15 minutes back, but no, part of the way on the trail I got hung up on some bailing wire! No fun! It went around my crank and actually there is still some there. I managed to take my tandem out today. I modified it for one person and I won't lie to you, it was difficult. But my wife called me back just in time right after I got most of the bailing wire off the spindle! So to work on the crank and remove the wire I flipped the bike! I don't like doing this because it makes a mess out of your seat and the handle bars. But I was not having much success the other way so I flipped it! Now about ten minutes after I finished messing with the wire I came up on another big freaking log! I reach down and grab my seat and the whole thing pops off in my hand. Remind me to tell you how I'm a tester for seats for Brooks Ltd. So, I'll have to send another tester seat back to the builder so they can work out what happened to it! So I piece the seat back together and try to make it home. I was successful! The seat is not in good shape, oh well, that's why they pay me the big bucks to test products! Ha! It's all pro-bono work for supplying me with seats! This is the fourth one! Three of them still being used!

Rationale: A tandem weighs more and since I still had a tripple on this tandem, I'm going to try to do modified weight lifting with the tandem. I'll still be spinning like a bugger-boo, but hopefully I'll building strength and endurance.

OCN: 1:16.07 moving time for 6 miles at 4.8 MPH. I may not be doing a whole lot right with this build up, but one thing I am doing is going slow enough. Having the tripples have really helped me stay under. Although, the time I'm not being very good about.
Lbs.: 281.4 Tomorrow is a weigh-in day. My best results are normally Saturday and Tuesday. If you haven't figured out what day is best for you to weigh yourself you may want to wander down that little rabbit hole!
Nutrition: Thursday and Friday has gone well!

Saturday: Long Ride 1:49.09 minutes and 14 miles distance 7.7 MPH

I was being very strictly cautious today and was able to do 14 no hills, no accelerations, no out of the seat etc. The route I was on has this massive hill that I blew off by going cross country and it ended up getting a piece of glass imbeded in my tire! I did a partner ride today first time since early February! I told my friend if I go according to schedule perhaps we could ride again at Thanksgiving! Trying to get it in my brain that I need to take it easy! I just went up and down the stairs a couple of times I can feel that the glycogen in my legs is totally spent. I need to chillax!

OCN: 1:49.09 moving time 14 Mile Distance 7.7 MPH Still on a triple because it gives me a couple of gears to mess with. During the ride when I tried to increase the RPM or decrease the RPM I could feel a little bit of a nag in my right knee. We'll see what it says tomorrow!
LBS: 285 Boom! No comment!
Nutrition: Off day Wednesday, but on track the rest! With school starting up I normally do Intermittent Fasting I'm playing around with the idea of 16:8. I normally do 6:10 and I eat in a four hour period there at the end of the 10. Snack, meal two hours later, snack and I'm done for the night. On the 16:8 I would have to skip breakfast and I have never ever done that, so I really don't know!

Every Other Day, Sort-Of Again!

So, Tuesday, I was off and good thing because the moving of furniture in preparation for the move has intensified. In fact one night, It was after being a bit tired moving a huge sectional couch, I managed to tweak my knee so in order to finish the work I put on a neopreme knee sleeve (neopreme seems to add a heating element to he support it is also giving). Once out of the shower my knees were back to being parallel so crisis averted.

This is the post for Wednesday 8/16/17 Morning Ride_Under Water_brksC17w/CO_129/64'103 at Olmos Basin

 We had a very hard rain two or three weeks ago and this whole area of the basin was under water. If you look at the discoloration of the foliage in the two pictures here you can see that the water three to four feet high. We have had it before where this whole area was as high as the viaduct that is above it. That would submerge century oaks etc. Crazy!

 I was fortunate that someone had been out to the trails recently to complete some maintenance and they were pristine on the embankment to the basin. The area pictured above was still mushy so no riding on there. Plus when they're mushy, it's hard to tell where the trails lie. I thought that it would not be any big deal to these trails, but alas my training effect was mostly gone. I was in the easiest gear which normally is too easy to do these trails, but this time I needed it badly.

I ended up with 1 hour and 32 minutes a little less than last time, but then last time I had to do lots of walking. Not this time! I almost managed ten miles! The look on my face is one of fatigue as you can see:

Or I guess it could be stubborn optimism!

OCN: 1:32.20 for 9.6 miles at 6.3 MPH

LBS. 281.4 (numbers are fluctuating wildly)

Nutrition: Since I'm writing this after the fact I can tell you my eating regime Wednesday night was nothing to be proud of and I'm dealing with some guilt! I'll get over it!

Every Other Day, Sort-Of!

Post for Monday the 14th of August 11:36 AM Lunch Ride_ Out in the Sticks!_brksC17w/CO 100/60'117

On Monday, I got back out there after taking Sunday to totally veg out! Can you tell I'm not a great fan of the trainer downstairs?! I can see that in myself.

I went out on the trails for the first time to see how my body would react to the extra effort required to ride on the dirt. Some folks say that a 1.5 hour ride on the trail is like a 3 hour road ride. At the same time the trails that are closest to my house needed some love and care so kept getting off the bike to move huge logs (dumb because I could see me using the same musculature that got me in trouble with my knees in the first place). So rather than use grit, I decided to finesse this huge log, 'bout the size of a Smart Car! I just rocked it back and forth until I could nudge it out of the way of the trail single-track. I felt smart for finding a different way to git 'er done. Before I would have just picked it up and moved it :-). Darned the consequences!

Since I was being cautious I made sure anytime I had to do something that would require me to get out of the seat or jump over anything I would dismount. Since much of the trail lay unused, over the past year many trees had fallen to block the single-track. There were times where I was just walking from one fix of the trail to another. I only managed 5.1 MPH and in a 1 hour and 40 minutes I only managed about 8.5 miles which is right in range for what I've been doing.

Rationale: When I first started riding I came from running and went into trail riding to strengthen the different musculature that is used on the bike. I'm am pulling out all the stops to get the ball rolling smoothly again. My transition to Mtn. Biking and then road riding was effortless more than ten years ago.

OCN: 1:39.59 for 8.5 miles
Lbs.: 281.4
Nutrition: Toeing the line

Blew Right Past the 30s

I wish I could say I was oh so cautious, but I was not. Remember: what works for one eager beaver will not necessarily work for another. i.e. don't do as I do, be cautious about what you try so the pain doesn't come back to bite you in the knee. Remember all the cautions at savingmyknees.blogspot .com! Richard we are in your debt for sharing your priceless knowledge.

I go out on Saturday to do my thirty minutes that I had achieved two days earlier, but went too far. I had marked two places, a thirty minute turn-around, and a one hour turn-around location a couple of years ago for when my wife and I were going to use the tandem bicycle in order to build time in the saddle. I realize now that it was a huge mistake, because these times were based on what I could do when I was well-trained and in a much bigger gear.

As you can see I'm not a sparrow, I'm a clydesdale (an actual designation at some cycling events). I have had a problem with my weight since my freshman year college 15 that was more like the frosh 30. One nice development is that as you know I spent three months not doing anything and now less than two weeks later my large size shirts are already fitting better. No they are not flapping in the breeze, but I am more comfortable. 

I was concerned with my classes starting up next week, I was going to need to wear something! I'm not going to be in the best shape I've been in, but not the worst shape I've been in either.

Rationalization: 30 minute is the amount of time cyclists normally bump up their mileage by in order to not get overtrained, but yet build time in the saddle.

Because I have been waiting the 2, 4, 6, 8, 12, 24, and 48 hours after my exercise bout, it has been every other day that I exercise. I still have not become accustomed to the workload physically so I will continue at and around this workload for another week. It will be very tempting to go further, but I know I have to be conservative and cautious in order to not have a setback. I have adjusted my riders box to compensate for my knees.

OCN: 1:04 still at lowest gear and high spin at 90 rpm. Benefit of my Litespeed (Classic) Goat is that I have three lower gears than the one I have on the trainer (I made it into a tripple a few years ago when I bottomed out on my gears going up an 18% incline.
Lbs: 281.4 not happy with an increase, but hoping it's muscle weight. Muscle weight helps me burn more.
Nutrition: Still on the negative I can really tell on the glycogen consumption in the one hour.

4_8_24_48 Take Two

My bump up to thirty minutes on the trainer in the lowest gear with zero resistance almost did not happen due to some achiness. But, as my strength would have it I felt sleepy, so I slept for a couple of hours and then boom I was fine! Remember what Richard said about getting 8 hours rest!? Most definitely makes a difference! I had gotten 6.5 to 7 hours and with the two hour morning nap it primed the pumps or the cannons!

What; you've never heard of a morning nap?! Here's what you do, wake up and do whatever you have to do at the butt-crack of dawn: take the dogs out, feed the cats, eat breakfast, read the Bible, read the news, take your 💓 pills, etc. Then, go back to bed work on your languages, read facebook or this blog and you'll be back asleep in no time partly because you took your pill or you're crashing because of your cereal.

So, after my nap, I went down and did my thirty (two) minutes as easy as I could. I did some on the bike stretches and such and I still need to do some adjustments on the rider-box and then go from there. But no pain at 1,2,4,8,24, and again we'll see about 48. After my ride I proceeded to take the dogs out, do some chores and quickly got overheated and overextended enough to feel woozy and almost blow chunks! So, a trained cyclist or an in shape athlete can bump-up the mileage at 30 minutes a pop, but a couch potato for the last three months cannot or can, but then be ready to blow chunks. Since my body didn't like that much I will continue with 30 minutes for at least two weeks. Still having issues with these numbers. My pride has always been endurance and the long-ride. I look forward to those days. Thank you Richard for all your insight in savingmyknees.blogspot.
.com

OCN: 30(2) mins. lowest gear/no resistance
Trng. Video: South Africa
Lbs: 280.3

Four Eight Twenty-four Forty-eight

Yesterday I rode my trainer for fifteen, actually sixteen minutes. I can honestly say that I feel as accomplished as when I completed my first one hundred miler. The familiar warm ache was a welcome feeling. The knees had the feeling of having done some work, but no pain. I was very cautious in all my walking. I did some experimenting I'll revisit in a minute.

I went through four, eight, twenty-four and now am waiting for forty-eight. I have mostly kept my legs parallel to the floor. Like I said, my muscles had the warm ache of having done some work. I look forward to doing some more work.

The experimentation I did has to do with me remembering that I got new cycling cleats as well as new dress shoes. I was wondering if the new shoes were affecting the foot-fall and therefore affecting my knees. I have learned that everything in our bodies is connected. One example is that when I was overcompensating with my knees, my back has been affected.

I hope I continue improvement and get to work-out again tomorrow!

OCN: 15(+1) mins.
No Video
Lbs: 280.3

Avoiding the Primes

So today, I was supposed to start a very slow and arduous process, but since I felt pretty good and excited about the future, I said, "what the hell, I'll go for it!" "Future's so bright I gotta wear shades!" Huey Lewis.

I was going to start nice and slow with 3,5,7,9,11,13, and 15 minutes. But 15 minutes being the increment cyclists use to build time in the saddle, I felt a strong pull. Old habits die hard!

I have spent a month going really slow and doing absolutely nothing so I dared to step it up. Mind you, my wife and I already have two failed attempts at restarting our walking regime both times over-doing it and paying the price.

Yup, I did it! I rode my time trial bike on the trainer downstairs. My Caloi Strada Pro is set up on the Cyclops Trainer downstairs. It will be perfect for this because the front derailleur is busted and it works on tension and there is no way I can get it on to the 52 tooth big ring! I set the Cyclops Trainer at no resistance and left it on the easiest freaking gear! (BTW Richard, if you're reading this I even tried freewheeling {spinning backwards for a little} yup truly easy). I am not very good with pacing; when trying 80 rpm I kept ending up at 60 rpm so I bumped it to 90. When reading savingmyknees
.blogspot.com that the lowest gear would be too easy, I was not convinced. Well, after three months of doing diddley-squat, using the easiest gear feels like something. Very appropriate for the lack of movement I had been relegated to. Also, since I'm writing this over two hours after my forray into this 15 minute craziness, I'm good. No gain! No pain! Or should I say, "Slow gain! No pain!" Let's hope that tomorrow or in two days it's still the same.

Rationale: For over a month now, I have taken 90 steps stopped rested, stretched my back or worked a little on biceps and triceps 3Xs a day and sometimes more. Then, took my 90 steps back stopping at 60, 70, and 80. Now you may think that's kind of weird! Not if you're out walking your headstrong chihuahua, 🥜 Peanut! I speak to her in Portuguese, Spanish, and English, but it doesn't matter she still does whatever the hell she wants.

Stats or the OCN: back in the day of listservs, running.rec there was a group called the Dead Runners Society. The listgods said you could write about anything related to running as long as you posted an ORN: an obligatory running note. Since this is a cycling blog I will post an OCN: 15 minutes plus 1 minute because I can (Scott Cutshall who lost 320 pounds riding a bike would do one extra time around the block and eventually an extra mile just to prove to himself that he could). Poundage is at 280.3 At my heaviest I went up to 289 pounds a mere two years ago. My wife and I had success making little changes for big improvements. And walking, notice not cycling! I had averaged 4,000 miles per year for many years, but it was not ideal to lose weight.
On nutrition I'm in the negative, I am eating less than what I have expended.

Catastrophic Injuries Seem to Be the Rule

So in 2015 I was playing soccer with the kiddos and felt a sensation (not a good one) in my left knee, my non-kicking leg. I'm not calling it pain because it wasn't pain, but that day however small things changed with my knee. My doc looked at it, osteoarthritis he said, you know you're getting older you can't do the things you used to do. My catastrophic fall where both my elbows cracked happened after that during the summer. Why was I cycling still if I had injured my knee?! Well, honestly with that I am fortunate! The knee lesion did not affect the cycling. In the meantime, I had even done close to a one hundred miler without ill-effects. (92 miles, nevermind the fact that I was lost. But I've been found, gloreh halluyer). Everytime I attempted to run (falcon run 2016), play soccer (Feb. 2017, play basquetball (Oct. 2016), or any other high-impact activity even though I had my braces on to control the movement I paid the price. I continued to cycle although only on flats and only spinning and even doing super-spinning (120 rpm). I could not get the nagging injury to go away and leave me the heck alone.

Fast forward to May of 2017, our new (to us) SUV had a leak that finally had to be taken care of and caused it to die. Deader than a doornail! My wife and I discussed how we were too old for this and we should call a tow truck. Alas, with hindsight I now know better, but I couldn't see spending a bunch of money for something I could do myself. My buddy Joe and I towed it to the dealership a couple of miles away. Once there and off the chains, we still had to put it in a parking spot because the bay was chained up. Fact: Parking lots have slight inclines to alleviate runoff. Fact: An SUV weighs much more than a sedan or pick-up truck. I attempted to push that SUV into the spot all by myself at first. My strong gams from cycling helped, but my weak knee was not happy. This time both knees were affected or strained! I tried taking it easy all the while still going to work. I tried carrying a staff to support myself. The pain was intense. I tried to stay off of them. I tried taking the ramp down and I had to stop mid ramp. Stairs were better, because with the staff and the banister I was able to help myself. But with the staff my employer forced me to get a prescribed staff (one month with the staff). That month was over at the beginning of July. I decided to give it an extra month just to be safe before I started back to exercise. That month was over at the beginning of August. My wife and I had tried to restart our walking regime, but the first time it was still painful and the second time we over-did it. Meanwhile in South Texas temperatures have been way too high. Ambient temp was at 120° F. This is not the desert! These are the coastal plains. So here it is Aug and I didn't have plan!

How do I fix my knee?! I landed on a site that pushed quad strengthening that even brought up the fact that quad strengthening agravates your knees, but did not answer the quandry. Next I tried to learn what I could about the knee from WebMD etc. I presented with pain in the Medial Meniscus and the Medial Cruciate Ligament in the right knee. In my left knee the one that clicks there was pain at the back at the joint capsule. Standard disclaimer here: I am not a medical doctor or physical therapist and I don't play one on the internet. Pa dum tss! Thangiaverymuch, tip your waitress! Doctor prescribed a series of anti-inflamatories that started its work immediately plus the staff. I was good to go! I had four or five days till I closed out the year with my middle schoolers and then I could just rest until it was time to move to another house this summer. Still no plan, my wife and I tried a second time to start our exercise regime, but we over-did it. I was going ahead blindly anyway.

The third site I came across was savingmyknees at blogger and a book by the same title Saving My Knees by Richard Bedard ( http://www.amazon.com  ). Richard chronicles how he saved his knees by healing the soft-tissue damage done to his knees by going too far. Richard was inspired by Doug Kelsey of Sports Center in none other than Austintacious a world away for him, but a mere 45 minutes for me. Richard, thanks be to God, has an analytical mind and a penchant for detail. Richard poured over studies and experimented by trial and error and an experiment of one, wrote a book about it, and still blogs about it to this day! His skill at writing and explaining and supporting those of us wandering around mostly clueless and speaking to doctors that were mostly clueless has proved his point: one can, with careful tracking, careful experimentation regrow soft tissue not with a pill (i.e. glucosamine with chondroitin) although for some it may work (placebo effect), but with successive small movements with non-impact activities like walking, cycling, etc. to push the envelope of motion to allow a joint to recover, grow, and become stronger than before for all intents and purposes. He has the medical studies to support his assertions. He is a man ahead of his time. Now, if medical personnel would just read up and find out the good word!

Dealing with Inactivity

So, this Spring Break, I'm working out how to be inactive! I came to the realization that's it's been thirty plus years that I have been working out: running, climbing, cycling, swimming, and lately walking.

Unbelievably, now that I'm older the walking is ever more productive than all the cycling I do so regularly. Recently, with two catastrophic injuries in two years the mileage on the bike is less than half of what it has been in the past. The breaking of my two elbows this past Summer, caused me to question whether cycling is for ever or just another one of many activities I have done throughout the years.

My wife and I have adopted the slower method of losing poundage with small changes that make a big difference on weight-loss. Both of us have lost about thirty-five pounds and have kept it off.

At school I use the fasting method. A bunch of people at school are getting good results with it. I don't like to eat at school anyway so it works for me.

I can feel the consequences of not staying active in my hips and in my knees. My back has never been real happy so that is still there also. My elbows, the one that did not give as much trouble is the one that troubles me more now and it even clicks! Boo! Well, got to go!

Letting Go!

No! Not like the silly song! But like letting go; and letting God! Gaylezinha made a good point I don't have to work on motivation, I'm on the bike every chance I get! I do what I can! No the yard looks like hell and the carpet isn't vacd, but hey my lesson plans c'est fini. I do what I can at work, yeah gradespeed isn't set up yet and I've got no grades for my kiddos, but my room is close to being ready
for Tuesday! I'm not invincible - soccer absolutely drained me. My kids are the best! Can't wait till tomorrow! Sleep!

Every Hill You Take Every Breath You Take I'll Be Watchin' You!

If I forgot to tell you about the sciatic nerve issue I got from being stuffed like a sardine in an airplane for almost eight hours. The crew were absolute champs! But all the technology every seat has is placed under the seat in dront of you! Beautiful so my big ass feet have no place to go! Well, that pain persisted for a week. I almost wanted to go commando to enjoy the freedom, but no dice!

Today was my first forray in to the hills and it was a success! I spun and spun until I summited every one of my hills. I think I called on granny only once!

I PRd on Geneseo hill and that felt good! Somehow I knew that one was going really well! Since I did that I went on the other side of Broadway and did Torcido too!

It was 77 when I started today again that was good and maybe it's a sign that the intense heat of August is almost over! Nah!

After coming back from Europe I checked on my Summer mileage and it was only 275 ugh! That's nothing! No 2k on the bike this Summer. The heat was such a big part of that this Summer. Even in Europe, the heat has all swelling up like stuffed piggies! The possibility that I will have to train straight through this Fall is real!

Heat and.More Heat

Not to be underestimated! The heat can kill ya! My wife always says, "up north people have to know how to survive in a blizzard, down here you have to know how to survive the heat." So Wednesday when I woke up with a headache I knew I had done something Tuesday. So no ride. Thursday I awoke with a stopped up ear so the headache yesterday could have been a sinus issue. Stay safe out there my friends!

He Concurrs!

Saturday: Hooked up with Woody out by Playland and talked him in to going to Woodlawn Lake on his way home. Good convo about training solo makes you stronger. You wanna ride with your friends put in the miles drop the weight but put.in the miles. Felt good to meet up with someone. Family first he agrees! Good I'm not the only one! Ha! He was already at 75 at that point daium! Anyway I got my hour and a half and headed home!

Starting an Exercise Program: Recommendations from Dr. Mirkin www.drmirkin.com

If you want to lose weight or just maintain your healthful weight as you age, start an exercise program or increase your current program. Recent data show that interval training takes far less time than continuous exercise, and can be even more effective in strengthening your heart. You can do interval training by cycling, walking, jogging, skating, swimming, using an elliptical machine or any other form of continuous exercise.

1) Pre-Conditioning: Every day, go out and exercise slowly and continuously until your legs or arms feel heavy or hurt and then stop. Do this every day until you can work up to 30 minutes of continuous exercise. This usually takes three to six weeks.
2) Intervals: Every day, start your workout by going slowly for five to ten minutes. Then pick up the pace for ten seconds and then slow down. When your legs feel that they have recovered, pick up the pace again for ten seconds. Alternate these pick-ups and slow down intervals until your legs start to feel heavy or hurt and then stop for the day. Do this every day and progress by extending the time of your intervals. You do not have to do intervals longer than 30 to 60 seconds. It is irrelevant how long you rest between intervals. If your legs feel heavy or hurt during your warm-up, take the day off.

Caution: Since exercise can harm people with already damaged hearts, you may want to check with your doctor first.

If you like what you see from Dr. Gabe Mirkin, please subscribe to his eZine at drmirkin.com

The following comments are not from Dr. Mirkin.

Play close attention to the last sentence from Dr. Mirkin's recommendations and the Caution. 

First a word about overtraining with regards to interval work. Interval work done day after day without proper rest and recovery can cause serious overtraining in an athlete. So like the Doc said, "If your legs feel heavy or hurt during your warm-up, take the day off." Many athletes go out and start training slowly for ten to fifteen minutes and see where they are or how they really feel. Are they going to be able to put in the training (hard enough effort to make a difference) or did they work too hard the day before? The wise-athlete lives to train another day. The un-wise athlete battles on and gets an injury that knocks them out for almost a month or longer. It is not worth it!

One cannot go into interval work with less than a full effort. One must be prepared to go all-out. Going all-out can be very dangerous so the caution Dr. Mirkin speaks of is real and getting your doctor's approval can save your life. Years ago when heart-rate monitors first came out, I used one while training. After noticing something out of the ordinary with my numbers, I went to my doctor and she diagnosed me with eschemia. I see my heart-doctor twice a year to make sure there are no complications.    

Care and Prevention of Heat Related Issues

Beware when you exercise in the heat!

• Watch the temperature. Know your limits! I, for instance do not train in temperatures higher than 90 at the start of the ride. I know to avoid that because I have had issues in that temperature range in the past. I also use time of day which we will talk about more a little later, but for me starting a ride at 11:00 am just doesn't make any sense. Why risk the higher temperatures?!
• Get acclimated. Your body requires time to adjust. If you are starting a program at the same time that you are also trying to get acclimatized that will also take longer. Plan on twenty-three days to get your body used to something. If you had already been training through April and May getting going won't be such an issue, but getting going in June will take you a little longer.
• Know your fitness level. I use this to my advantage in later stages of training because then I can go and strain with people that are at a higher level of ability and training and gain from the effort required to workout with them. When working out at a higher level your body requires more of you, your muscles require better circulation, your body needs better cooling. So employ the best strategies and use the best equipment to facilitate the higher output.
• Drink plenty of fluids. Hydrate before the event. No you can't store up nuts for the winter like a squirrel, but you can be less dehydrated. If you were exuberant in the festivities the night before an event chances are you will be less hydrated. If you're not peeing clear before the event you'll be in trouble during the event.
  
• Dress appropriately. Nowadays, with high-tech fabrics and UV rated fabrics there's no excuse for wearing cotton and end up looking like a puddle at the end or during the event. Use sports specific clothing. You're better off if you wear what the athletes in your sport wear. Lighter colored fabrics do a lot to reflect the heat. UV rated fabrics although they seem hotter at first when the sun is blazing do their job very effectively. Dousing oneself with water also works to create a cooling effect.
• Avoid midday sun. Also avoid the hottest part of the day. Midday sometimes is not the hottest. You have to be aware of when the hottest is in your area. Don't be fooled by a cloudy day, that midday sun going through a soaked cloud is magnified and will do even more damage to you and your skin and your inner-core temperature. 
• Wear sunscreen. Some of the real potent sunscreens have a bit of menthol in it and actually produce a cooling effect when you wear it in the blazing sun. The only concern I have not yet solved is they tend to stain our fancy modern fabrics.
• Have a backup plan. Make sure somebody knows where you are. With social media - leaving an app open with a route is really no big deal. They also have to know where to find you and how to get there. Also have a back-up on your back-up! I have a buddy with which I have made a deal, he can call me anytime for a rescue and I can call him anytime for a rescue :-) Sometimes, that's all you have!
• Understand your medical risks. If you're taking medication that will dehydrate you, you need to beware. Talk to your doctor, inform him or her that you are an athlete and somethings will wreck havoc on your system when you are out training. Make sure when you get a new prescription for something serious that you test out your training. Recently, I was prescribed something that caused me to dehydrate. I could not do even thirty minutes of my regular routine. My doc asked me to try it for two weeks. I did for two weeks, and two weeks only. My doc is a runner, so he knew exactly what I was going through. He shrugged it off, "No big deal, let's try something else!" Love it!
• When is it an emergency?! If you get clammy, and tingly you are playing with fire and it is time to stop to rehydrate. The fire here is heat-stress. If you are cramping, with a stomach-ache, a head-ache, blurred vision or tunnel vision, then stop immediately! This is full-blown heat-exhaustion and you will be in deep kimchee if you continue. Get out of the heat, hydrate if possible, and rest while whomever you called can come to get you hopefully bringing something to drink, clothes and recovery foods etc. If you were silly enough to continue which is in-advisable, then you are within minutes of suffering heat-stroke! Heat stroke can kill you! Heat-stroke can stop your heart. If you are in heat-stroke conditions then you need to go to emergency! I've seen someone in heat-stroke, and they were taken away on a stretcher. He survived, but was out of work for a week. He was heat stress prone from then on. Just like Northerners make preparations for blizzards, Southerners make preparations for the heat!

Trying Something Different - Estoy Tratando de Hacer Algo Diferente

Aquí Estamos De Un Modo Diferente-Español

Pos como tengo amigos en varios países, yo quería compartir mis experiencias en sus idiomas. De vez de cuando voy usar Portugues o Español para escribir mi blog.  Hoy día estoy sentiendo mal  con problemas relacionados al calor y las altas temperaturas. 

Espero que realicen que cuando tenemos problemas con el calor esto causa problemas en el futuro también. La tendencia de tener problemas con calor va continuar. Acuerda también la regla de que para acostumbrarse con algo necesitas veintitres días para realizarlo. Entonces como yo estoy empezando un programa de ejercicio si ya estuviera acostumbrado a este tiempo no sería tan mal ahora. Pero porque yo tuve tantos problemas con la gripe y problemas relacionados no podría entrenar a lo normal. 

Todo esto empieza con las temperaturas porque ya a las once de la mañana las temperaturas ya están allá de los noventa grados. Mi esposa y yo cuando salimos infortunadamente, en un coche/troca que no tiene aire condicionado. Ya hemos tenído varios días en que nosotros sufrimos con calentura. Queremos estar listos para toda la caminada que vamos tener que hacer en julio. Las distancias chicas que estamos haciendo ahorita podemos acrescentar más para tener el entrenamiento suficiente cuando es necessario. 

Yo esperaba ya tener más millas hechas para estar más preparado por las millas que quiero hacer en la bici, pero con los problemas de calor es bien difícil hacer algo. El entrenador estacionario fue una bendición pero no he tenido suficiente oportunidad sin problemas de calentura para usarlo bien.

Estoy veyendo las opciones que voy tener cuando tengo tiempo y salud apropiada para hacer el trabajo en el entrenador estacionario. Me alegra mucho que mi amigo em empresto el cyclops. 

Back On the (Stationary) Horse

So today I did my first trainer ride. 0 miles 0 mph, but an hour plus of riding! I was still able to post it to Strava. Learn something new "ever day!" Felt great to get an hour in even though it was inside! Luckily for me, spinervals made cycling videos common-place. I found a bunch of stuff on YouTube! I ended up using Cycle Scenery and was riding Virtually in the Virgin Islands. Oh so cool! I did a warm-up in town. Then a trip through traffic to get out of town then a couple of other workouts one out in the flat-country and another out in the hills of the VI :-)

So many possibilities are open now, two a days, long trainers when my family is sleepin' - an exciting turn of events. Thank you God! Stay tuned for more stationary bike rides! Although, tomorrow I really want to ride outside with my Brasil jersey! Viva Spurs - Viva Brasil

Long Time No Blog - New Routine

So here it is high-time I get going with my training! The excuse for little to show for the time is an upper respiratory thing that turned in to a chest thing - rain the last few weekends before the end of the school year didn't help although there's a new advent coming up on that front. 

Strava (strava.com) tells me I have less than a thousand miles to show for the year. With two rides per week - I can't do much more. So it is time to build. Planning on building on the MTB mountain bike rather than doing a bunch of junk flat miles on the TT rig or the Goat. If I can add any commuter type miles I'm game on the Muddy Fox, thinking of putting the baskets on so I can take it to the store also for more base miles since I'm about 700 miles shy to start serious training with intervals and such. It did kill me to dns (did not show) on rides like the wildflower - but I couldn't see showing up shelling out sans training. It was the right thing to do. 

So just now we arrived home, it is the beginning of June and it is time to be out in nature like I love to be, but I can't because of the temps (temperatures). In order to be safe from the heat in the Summer I have limited myself to no rides after eleven or after it's reached 90° degrees. So here I am blogging instead :-)

So why is the heat on my mind, no not because I want my Spurs to kick their butts tonight in Miami, but because yesterday we had a packed and stressful day with issues with Pop (father-in-law) and issues with my check-out at school. Did I expect to have heat issues? Nope! But I did! I do have to remember once you have issues with heat you will have issues again. I couldn't pin down exactly what happened, but there was a lot of sweating going-on! 

So the new advent with the rain, is that Mike from church has a trainer sitting in a closet, and he's perfectly willing to let me get some use out of it. I look forward to getting some indoor miles done when rain does not allow or I'm prudent and satying out of the heat. A ride folloeing one of those beautiful scapes on computer would be cool to do.

Look forward to writing some more this Summer!

Getting Back on the Horse

"Look: I’m not one of those people who names my bikes, or believes they have souls. I know a bicycle isn’t going to miss me. I don’t cotton to totems. What memories I cherish tend toward experience rather than possession. I know we’re not talking here about life or death or war or crime or love or family or truth or faith or any such thing fundamental to who and what we as a species are. I know all we’re talking about is bicycles."

by Bill Strickland, Editor-at-large Bicycling Magazine quote from FB post.

Actually it is apparent that I do name my bikes, Litespeed: Goat because of the tripple on it, the Black Caloi Strada Pro: Black Knight, MTB: MuddyFox but then it is named the MuddyFox Limited Edition. But I love what this quote says after about souls. I agree bikes don't have souls, but they do have personality characteristics :-) Litespeed nimble and quick, the Caloi built for the long run, and the MuddyFox indistructible. The experience is more important than the posession. Experience attained on a certain machine to a certain level perhaps not to be attained again in the near future. No it's not life and death or war or crime or love or family or truth or faith or these important priorities in our lives, but to me it is about what we can attain in order to maintain health and living

Rider!

Eliane and I met at college when we were both working towards arts degrees, we love our pets, but no children except for the ones my parents let me borrow for a year at a time as an English teacher, I grew-up in Brazil with my parents working as missionaries, and that is where I fell in love with the sense of adventure that I recapture every-time I ride a bicycle out in God's green Earth! I hope to inspire my students to appreciate nature.

Every school I've worked at, I have started a running group or a cycling group. At my church we started a Hike and Bike Group that produced many a good athlete as well. Most recently, I've been working with the soccer club coach. I've run websites and FB sites to promote these groups since I started. I've attempted newsletters and such to help instruct others since I've been riding for thirty some-odd years.

As a kid I rode an old beater that must have weighed a hundred pounds with big balloon tires with white walls while all my friends rode Monarks or Calois. When I first came to the states, I bought a no-name Italian bike (I guess it could have been a name-brand, but I simply don't remember). When I first got some money I bought a $500 Takara with a tange frame. I built up a classic Peugeot for my wife as a birthday gift, but it went to a friend instead. The process was really cool and have since been in love with vintage bikes. I had the tange frame way into the eighties. I wish I had known more at the time because it had Ultegra parts on it, but as soon as I had a chromolly frame I gave up on the old tange frame. The Centurion DLX seemed to be so powerful. Eventually, I had to upgrade to another Centurion, a Dave Scott - Ironman autographed frame. Both Centurions broke due to my size, when I'm at my fighting weight I'm at two-hundred pounds. My wife kindly purchased me a Caloi road frame - it was beautiful, but in two years the welds gave out at the bottom bracket. It was an enlightening experience having a brand new bike, but I needed something more permanent. At about that time a friend joined my church and became part of the Hike and Bike at church that had a ten year old Litespeed Titanium frame with Mavic wheels. Again we were building up frames the Litespeed and a new Caloi frame imported from Brazil that I got as an upgrade on the waranty on the new Caloi frame I broke. My wife and I decided to make the Caloi frame a TT rig with the parts from the other Caloi plus some new time-trial stuff added on for good measure. The Litespeed frame got all the old centurion parts again with some upgrades. On one of the wheelmen rides, the one up around Lackey, I bottom out on the lowest gear and still couldn't make it up the 17% grade without zig-zagging my way up. Since then I have had a tripple on my Litespeed and although it's a Classic, I call it the Goat. I can climb anything now without having to stand-up. All these bikes give an appreciation for something new.

I would love to ride a Cervelo TT rig and a Litespeed carbon frame so I could be the lightest little feather going up the big hills around Comfort.

My favorite ride is the Old Number Nine out of Comfort towards Fredericksburgh. At first the easy rollers are a great warm-up to get one prepped for the massive hill that comes right before you get to  Fredericksburgh where you get to pass this old rail-road tunnel (where bats come out nightly) with spectacular views of the Hill Country. The beauty out in creation was utterly appealing and one of the reasons I wanted to get a bike out on the trails.

When I first got back into riding after college I got a Trek 900 Mountain Bike. The plan was to get into triathlon so I spent ten years mostly running with a little swimming and cycling thrown in to keep my skills not sharp, but existent. Since then it has been mostly road riding. I did finish a tri a few years ago. The swim was awful and the run was more of a walk.

Besides being a bike rider, marathoner, swimmer, mountain-climber, I'm also a professional singer, as well as an elder in my church.

End of Year Recap

When thinking about your accomplishments in fitness this season: What one word describes your 2012 fitness? I would say the word that best describes 2012 is: setbacks. As I get older, time limitations, and ganas play a part in these setbacks. I'm older and need to reassess how I train. Time limitations in relation to being older also impact training. Finally I don't have the ganas to train 24/7 - I don't want to wash my clothes that often! Ha!

Does it match what you said last December in anticipation of this year? Actually the last time I did this was in 2008, but I'm a very positive person - I'm sure I had big ideas of regaining lost training effect and rejoining the fast-guys in Chainreaction, and setting a PR in the 100 miler.

What one word comes to mind when you think about your 2012 season? I would say the word that best describes 2012 is challenging. Challenges in weigh loss, in training, and in health with heart issues.

Did you race any new distance this year or try any new type of racing or sport? I was boring; I did not try any new races or distances this year.

What was your greatest thrill or joy this year from training or racing? The greatest thrill and joy is still riding in a paceline at great speeds in training. I enjoy riding in groups. I can't leave this question without mentioning my PR at the 40K distance in training of 2:00 which I am still mystified as to how. I lolly-gagged for 3/4 of the distance and then burned rubber the last part and still set a PR. Go figure! It would seem that the new set-up on the Caloi Strada Pro TT Rig is what's doing the trick.

What was your biggest disappointment this year from training or racing? Not being able to ride with Chainreaction from being overweight and slow. Still am slow, but am working on the overweight bit by being 16.5 pounds less from 260! Ouch, it's difficult to see that number! Atkins is making a difference.

What was your favorite race in 2012? Pancakes in Paradise is still an awesome event and being there with Matt Little was epic. The Fiesta Wildflower is still such a large production and I guess I will keep attempting the long routes despite the DNF this year - although I still ended up with 92. The Tour de Gruene is still great fun despite all the trouble I had with the chain and flats.

How important was the social aspect of your sport in 2012? The social aspect is crucial to my enjoyment. Maintaining my weight through proper nutrition so that the training and speed can return is imperative or I will have to relegate myself to riding in a different manner.

If you had to name three people that made a difference in your training this year who would they be? The three people I would name are: Joe Montagna as I describe as a constant companion although of late we only ride together once in a while; Chris Groff for motivation I guess because I know I train to stay in shape for soccer with the kids and we always talk about training; and Jason Pronovost a new rider with CycleLogic with similar goals of achieving long-distances. I guess honorable mentions go out to Scott and Louie with Chainreaction - no matter what they're always supportive. I just wish I could keep up with them.

Season Goals for 2013:

Short-Term Goal: Concentrate on losing weight while building base miles. Thank you economy for the impetus.

Intermediate Goal: 200 Lbs - lean, massive, cycling machine! Top five on Thursday Night Bike Mojo Ride, Finish with the Chainreaction Racers, try establishing a Randonneurs group in South Texas.

Season: Race 100K beat 4:03 plan and complete a Brevet 200K distance event, and Support Cycle Logic Sponsors through referrals, participation and some racing (MTB Time-Trial) :-)

Training Objectives:

+Screw periodization ride when you can and lots in the Summer (Still got 4378 in 2012 so there)
+Hold/Concentrate on Long Ride (with weight loss speed will come)
+Less-structured speed play
+Maintain Nutrition with Atkins - lose it or lose the fun
+Explore on Rides combine Routes 

Fighting a Loosing Battle

4343 miles on the 29th and 355:36 hours and 36 minutes or rather about 14+ days It's like I rode to Billings Montana by way of Jacksonville Florida and Montreal Canada Ha! I'll probably add another 50-60 miles, but I'm thinking about it now.

As you know I've given up using my computers on my bikes because I was getting pretty obsessed with all the numbers. Part of the obsession is with the desire to regain lost training effect as I age. Sucks! I keep comparing myself to others who put in a tremendous amount of mileage. Everything I read talks about high intensity and low mileage yet people who are fast put in all kinds of miles. The work required to plan tempos, intervals, and hill work-outs with LT intervals with the proper ratio is work! I don't mind putting in the work, but if it takes away from the fun, then it is not good enough. So after a couple of years of trying desperately to regain lost training effect; I have given up on that in that manner!

Now at the same time I had given up on diets and found that subcutaneous fat gain was detrimental because my overall weight was affected.At the same time my heart doctor and gastric-entorologist said I needed to change my ways. So the decision above actually facilitates the solution in this realm because if I take up a diet such as Atkins or even Southbeach for that matter it allows me to give up carbs so that the diet is more effective. So far since Thanksgiving, I have lost 14 pounds. I did it for my doctors visit in December that never happened because my doctor had an "emergency." A week before Christmas, nah! Nevertheless, Atkins is working. Yes it's hard, yes it's no carbs from stuff I love like fries and bread.

The losing battle is frustrating because for two years I worked without anything to show for all the sacrifice. So I have decided to ride my bike and enjoy myself. I want to be fast, but I'm going to do it by losing weight then I'll work again to build speed with non-structured intervals so the fun remains. I'm looking forward to this experiment and hope for the best.

These are the numbers for 2012: 410.7-34:04
329-29:43
427.02-36:05
331.48-26:54
304-25:28
752.5-57:25
633-49:47
225-18=3413
426-35:21
253-21:26
251-21:23
=4343 TM355:36 14+ days It's like I rode to Billings Montana by way of Jacksonville, Florida and Montreal, Canada. Ha!

I didn't track Yoga, running, walking etc. I know walking will help me lose more, but I figured the Soccer addition once a week would help, but it really didn't make a huge difference.

So who in the heck do I ride with on long rides?! I can't hang with those with whom I used to be able to hang. I can't visualize riding by myself like the classic lonesome rider for the rest of my days. Perhaps concentrating on rides with Jason doing our own thing like we wish we could find from other groups in town.

Consistency

Consistency
Wednesday, August 10, 2011, 1:06 PM [General]

Second week in a row that I've managed my tempo ride (40K TT Distance-26 Miles) with consistency finishing the distance 13 minutes better than my best time three years ago.

I've been working a lot with my gearing so that I'm makin' circles or spinning. I picked a gear that keeps my rpm (revolutions per minute) up, but it is not too hard or too easy. My best time from three years ago was achieved mashing the biggest I could handle for the given distance.

I've been reading a lot about maintaining a consistent tempo. Starting easy enough so that at the end you have something left, plus if you really want to race it in you have that option. Both these past two weeks I've bumped it up at the end, in essence, racing it in. I've been listening to the Everyday Cyclist with Graeme Street and getting some tips as well as reading my Active.com posts that come across facebook.

I've gotten these results on my road bike and I wonder how improved I would be on the TT bike. (Unfortunately I flatted recently and was going too fast to recover - haven't had the guts to take it in to the LBS Local Bike Shop in my case Cycle Logic Bike Shop for fear of the cost of a new carbon fork).

It has been exciting to work on this over the 1400 miles that I put in this Summer. It puts me at 3400 for the year and should be able to reach my goals by the end of the season. I just don't know if I will be able to try out the new strategy and technique with my current training on my time trial bike.

Almost Two Weeks Since the Crash

Everytime I've crashed and hurt my soft-tissue or broken a bone I've used Glucosamine with Chondroitin to aid in repair. As soon as I crashed I started using the pills. Here two weeks later my chest/ribs hurt only every-once in a while. My hand only hurts when I try to stretch it further than where it normally rests. Yesterday I was able to type a lengthy translation without much problem.

The cycle training has not stopped and that is good! Yesterday I did one of the harder rides in the area Toutant-Beauregard with many hills with good results. At about a quarter of the way through the ride after overcoming the hills on Scenic Loop I was in no man's land between the front pack and the chase group. All was well and good until I hit the highest hills on T-B! I was even able to do some work with the more challenging gears on the false flats after the first hill and overcoming some of the challenges and almost reaching the cast-offs from the fast group. Again it was the mental aspect that bore the greater challenge.

Various fifty milers last week have me thinking of taking friends on the adventure to conquer the 100 again! Winds are out of the SSE so we go out towards La Vernia to get the 100! We shall see...

Cycling Prayer

Ride by my side;
Live in my heartbeat;
Give strength to my lungs.
As the cold surrounds,
As the wind punishes me,
I know you surround me.
As the sun warms me,
I know you are touching me,
Challenging me, loving me.
And so I give you this ride.
Thank you for being by my side.
Amen

Rewritten from Debbie Garcia's Run Prayer

Crash - Time Trial Season in the Toilet

Crashed the TT Caloi Rig today on the Salado Greenway after a blow-out going 24+ mph, front wheel taco/potato chip, carbon fork steerer tube bent, all the aero stuff on the profile design front end all banged up, derailleur hanger bent/bolt stressed, pride bruised, ribs bruised, legs bruised, right-hand bruised and hurting! Riding buddy Jens (the guy with all the tatoos-used to be a wrench) comes by on his mtb offers to get his car to drive me home. Then proceeded to do a 22 miler recovery/fart around ride on the Litespeed Goat! So no Time Trial Season because fixing all that stuff is going to cost! But this year I was on track to beat my accomplishments in TT from two years ago! Thanks be to God that I'm fine just bruised up a bit and for getting me to where I am this year! God bless you!

Season what Season and the Wildflower 100!

So last week I did very well in a short distance time trial being that I was the first one back and averaged 19.6 on the way out then dropped to 18.9 on the way back. Thinking that I would have an awesome result like last week this week was a mistake because I totally blew out, blew up then dissolved with a brief come back at the end. So I resolve to reassess this whole cycling mess!

I blew out my back somewhere around thirty working too hard on the hills between Retama and Bulverde/46 then was hanging on the hills at 1863, but with some cramping issues then hung on after the 50 then from 70 to 90 I totally blew up - the wind was just more than I could handle! In fact I was the lanterne rouge from 70 to 90. Yes I admit it I blew off the hills on Schertz pkwy in liu of the flats on the back road to Selma. Then rejoined the route at 99 and finished with 101+

I always said that family, faith and friends come first! So why in the hell am I busting my butt for 7+ hours! This has gotta stop! I will go back to Family Faith and Friends and ride with the Hill Country Touring group until something amazing happens with my training. So if nothing happens not much will be reported here, unfortunately not like it has been a whole lot of posting anyway! Thanks for listening/reading! Have a great week!

End Of Year Stats

These stats are maintained on Active Trainer for free. At times you luck in to free coaching. I've been coached through a walking program and recently downloaded a running program. It will track everything including blood pressure and shoe wear for free. Please click the title above if you'd like to track your own activity!

Jan Bike 298.7 tm 20:10.24
Feb Bike 102 tm 07:35.42
Mar Bike 220.52 tm 14:45.13
Apr Bike 163.26 tm 11:22.46
May Bike 271.43 tm 20:45.17
Jun Bike 234.68 tm 17:56.57
Jul Bike 586.4 tm 44:32.57
Aug Bike 535.6 tm 38:31.36
Sep Bike 260.25 tm 16:53.40
Oct Bike 241.02 tm 16:29.06
Nov Bike 184.55 tm 16:37.05
Dec Bike 170.55 tm 12:13.52
Total 3268.95 tm223:40.26

I also tracked my Bike/Run Combinations (Bricks), my walking and my running. No swimming this year, but that will change. No Triathlons this year. Figuring out my swimming routine in my area is imperative. Favorite events of the year continue to be the Fiesta Wildflower Ride and the Tour de Gruene. Favorite Time Trial route is still the Road from Castroville to Helotes despite the fact the Bruehler couple was killed out there. Their sacrifice has changed the law in our area where vehicles must give at least a three foot clearance to any vulnerable road-user and of course the bike is included.

From what you can see in July I really do enjoy cycling and the heat of the Summer does not limit me. Although all those miles in Jul/Aug makes for a tired bike rider in Sep/Oct when the final races of the season are run. I don't know if that can be helped. Most months I got over 200 miles and then less once the season was over. That's ok I'm supposed to be doing some cross-training at that point anyway. I don't know what happened in February. I'd be interested to know if Feb. was an exceptional wet month. That would affect me since I no longer ride on wet pavement.

I hope your active year went well and I thank you for going on the journey with me. Peace be with you in the new year!

Kind Souls

(Note this is a repost of a post in 2006 due to mindless commenters on this blog)

Are cyclists not the kindest folks on God's green Earth?

Here's why I say this, today on a moderate length ride at an easy speed to nurse my knee through lots of spinning I broke two spokes. I was pitchin' and moanin' about how my wrench wants me to buy a tandem rear wheel from Velocity (http://www.velocityusa.inc) at darn near $200 Dawlurs!!! This of course would rid me of all my spoke problems. Even though I hear through the grapevine that this set of Alex wheels were built with a batch of bad spokes that break at the drop of a hat. First spoke break was on a flat, spinning like a big dog. Why? Je ne sais pas!

So this buddy o mine Charlie was like, "hey I've got a couple of old wheels at the house you can have. Yeah, they're seven years old, but you can have 'em."

So by the end of the ride the wind has picked up and Charlie wants a ride in to the house since he still had 10 miles to go. We just finished 46. Hum, possibilities!

So I take Charlie in and no he doesn't give me the shirt off his back, but he does give me his Mavic Cosmic off his bike and friends, Romans, countrymen that is why cyclists are the nicest lot! Problem solved!!!

End of Year Briefs

Month Totals:
Dec: Bike 180.7 Hours 12:30.32
Nov: Bike 349.3 Hours 22:55.18 Cross Training=Yoga 45min Walking 5.5 miles 5:05 Hours
Oct: Bike 362.3 Hours 23:00.56
Sep: Bike 125.47Hours 8:05.29
Aug: Bike 508.8 Hours 36:30.55
July:Bike 541.6 Hours 35:24.11 Cross Training=Yoga Zip Running=2 miles 40 min Walking 9 miles 3 Hrs Swim 200 meters 30 min
June:Bike 583.33Hours 44:59 Cross Training=Yoga 1:00 Walking=.25 miles
May: Bike 495.1 Hours 90:24 Cross Training=Move 4:00 Running=3 miles 36min
Walking 1.25 miles 25min
April:Bike345.2 Hours 78:08 Cross Training=Yoga Zip
March:Bike315.46 Hours18:22 Cross Training=Yoga 2:00
Feb: Bike 82.5 Hours 6:11 Cross Training=Yoga Zip
Jan: Bike 411.63 Time 28:39.58 Cross Training=Yoga 2:50
Year:Bike 4299.23 Time410:34.12Cross Training=Yoga 10:35 running=5 miles 1:16min Walking 16 miles 8:55min

Summer Briefs

* Since I didn't do very well posting, here are some Summer briefs:
- I raced for Cycle Logic in the Ironhouse Time Trial put on by Britton's Bikes. Finished in 1:22 and I was not last!
- I completed over 1500 miles of hard riding in the intense Hellacious Heat and Humiditiy.
- I had heart issues that were resolved favorably. I was not limited by my doctor in any way after the chemical stress test although after my first visit with him I limited my efforts based on what my Dead Runner and Clydesdale Virtual Racing Team member friend did when he had some heart issues a long time ago.

Stress Powered Riding

UIL stress powered riding has benefits and the downside also. Two weeks ago I rode an amazing ride where all kinds of PRs were broken a nice benefit to the stress I was dealing with for UIL competition.

Time to the railroad tracks by division south of town PR by 3 minutes in 31. Then PR by 5 minutes to San Jose in 42. Then I got to Espada or 17 miles by 58 PR by two minutes I think. Made it to the 21 spot by 1:15 or 1:16. Took some salt at 30 then turned around at the Valero on 181. Back at the Missions I hit 50 in 2:55 and then hit 52 in 3:00. Finished 64.5 in 3:48 Nice! Final average including cooldown 16.9. Maximum average out to San Jose 18.6 Dainnngguh. Average to 17 or Espada 18.3. All this with a bit of a strained calf from Thursday nights speed fest. All benefits to the stress I was feeling!

I get home feeling good, but trouble starts at the restaurant, couldn't get my HR down. 95 and 98 while eating a sandwich. I was shaking and couldn't figure out what was going on. Gayle drives us home. I rest and take an extra blood pressure pill. By 5 or 6 my heart rate is still up at 95 or so. My blood pressure is way up 20 to 30 points higher than normal. It wasn't till the next day after taking an extra sleep session before church by blowing off the ride!

This weekend again PRs are broken and feeling good and strong - just not strong enough to ride with the racers of Chainreaction. I redlined a couple of times too many early on in the ride and faded off the back big time. All of off the back regrouped and reorganized about the time we were getting to Somerset. We knew exactly who needed to stay together on the way back but also get some miles in. Beautiful smooth route that I didn't know existed so close to my Pleasanton route. I PRd again to the RR tracks south of town at Divison this time by 6 minutes to 26 and then today I repeated that.

Yesterday was 78 miles at 4:54 maximum average of 18.3 and ending average of 16.6. Today I had an awesome pull to Espada. The average at turnaround was 19.3 which is faster than ever. I got to Espada in 48 minutes a full 12 minutes than what I could do last year and 10 minutes faster than what I did last week. So I turn around thinking cool I'm going to get back home so quickly, but no! The wind was a bear! I was struggling like I was when we were going 23 miles an hour yesterday. By the time I got home I was at 15 so much less than the 19.3 that I had going to the halfway point.

This weekend, no problems with heart rate or blood pressure, but then UIL finished Wednesday and now we are working on what we need to finish the year.

Broken PRs - "Can Youuu Dig It?"

Multiple PRs broken today! Woo hoo, let's see if I can remember 'em all. First to the railroad tracks by division south of town PR by 3 minutes in 31. Then PR by 5 minutes to San Jose in 42. Then I got to Espada or 17 miles by 58 PR by two minutes I think. Made it to the 21 spot by 1:15 or 1:16. Took some salt at 30 then turned around at the Valero on 181. Back at the Missions I hit 50 in 2:55 and then hit 52 in 3:00. Finished 64.5 in 3:48 Nice! Final average including cooldown 16.9. Maximum average out to San Jose 18.6 Dainnngguh. Average to 17 or Espada 18.3. All this with a bit of a strained calf from Thursday nights speed fest.

So Where the Heck Am I

Well, I'm further than I was during February! I knew I hadn't ridden a whole lot during February because of church, family and school obligations, but dainguh! Ok here I am in the second week of March and I've already ridden twice as much as I did in Feb! Hilarious how life just has its own way of reorganizing what we've planned. For March right now I'm at 176+ and my total for Feb. was 82.5.

Jan/Feb Totals: Bike 493.13 Miles in 34:50.58 Cross-Training Yoga 2:50

You're probably asking what's up with the Yoga. Well Yoga is good for the core and I needed help with that aspect of my training. My back had been giving me problems since before Christmas when I tweaked it moving decorations. Immediately after starting this Yoga program, in other words, three days my back was better. Oddly enough I had no trouble putting miles in on the bike. The stress on my back from the bike was different and not a problem.

I finally went with a computerized/online log! I'm using Active Trainer from the Active Network where one can sign up for races and events it's also endorsed by Cool Running http://www.coolrunning.com. Sorry, but I'm cheap! Hey I teach for a living so I try to give myself a break whenever I can. With the help of Active Trainer, see the link in the title of this article, I have been able to plan and track my workouts including cross training.

Very nice, but then I'm not coming from any other program except about twenty years ago I knew the guy who invented The Athlete's Diary, it was called, from http://www.stevenscreek.com (a guy that was one of the first members of the DRS see the link below and a friend - Steve Patt), but back then my computing capability was crap so I've been using hard copies. {Ok, I just have to give Steve some props - He has made it big and congratulations he has taken a little spreadsheet program from the 80s to the best computing tool for handhelds in the industry here in the 21st Century. His program is used by the likes of George Hincapie and Frankie Andreu since the late 90s and this is it "I knew Steve Patt when!" he was just running the trails around Stephen's Creek!}. One of these days I'm going to buy everything he sells for my iPhone or Palm. I just need to upgrade my phone first! Amazing athletic calculators and race timing software. No longer a program that fits on a computer in your Volkswagen Combi, but an app on your iPhone or palm and for less than a hundred bucks! Please!

This past year I spent quite a bit of time tracking my workouts on a few sites: FitDay http://www.fitday.com/ (great diet help with the food log to help you become aware of all the crap we ingest); The President's Challenge http://thepresidentschallenge.org/ (great source of motivation - I got the Gold by the time October came around and the president's sig on a certificate); and besides my blogs I used an application in Facebook called Fit-Ify http://www.facebook.com/ (Can you say top-ten world-wide from all the users on FB amazing motivation). Some records were still kept in some other form of storage because of limitations of the programs used.

So I had been reading up on tri-drs (Dead Runners Society - Triathlon) http://en.wikipedia.org/wiki/Dead_Runners_Society since it is Spring Break and there is TIME! Well, it got me thinking about my totals, plus if my friend Kathy Morgan comes to my site to read I wanted to have something for her to read.

Venuto's 8 reasons you fall off the wagon and my thoughts on them :-)

I post this not to just rationalize, but to try to figure out why I gained 13 pounds and blew weight and shape goals. Cycling goals were all achieved and then some! (Italics indicate what I typed to come to the conclusions that I did).


--- On Tue, 1/27/09, Burn The Fat Newsletter tomvenuto@burnthefat.net; wrote:

From: Burn The Fat Newsletter tomvenuto@burnthefat.net;
Subject: 8 reasons you fall off the wagon

==============================================
BURN THE FAT - Fat Burning Tips Newsletter
Brought to you by Tom Venuto & www.burnthefat.com
=============================================
THE 8 REASONS:

1. NO FOCUS: you didn't set goals, you didn't put
your goals in writing, and or you didn't stay focused on your goals
daily (by reading them, affirming them, looking at a vision board, etc.)

I did all of the above - the way my log book was organized the goals are in your face every week and everyday. Log by Joe Friel.

2. NO PRIORITIES: you may have set a goal, but you didn't put
it on or near the top of your priorities list. For example,
your goal is six pack abs, but drinking beer and eating
fast food on the weekend is higher on your priorities list than
having a flat stomach.

This is probably it my goal stated eat appropriately to recover, but then I kept on eating like that. Turbulence Training says don't worry how you eat during the workout or immediately after and even the first meal after the workout, but then after that you go back to eating nutritiously. I have incorporated more fish and seafood for more Omega 3s and such - but there were still times when I ate to endulge! Crap!

3. NO SUPPORT SYSTEM: you tried to go at it alone; no buddy
system, training partners, family, spouse, friends, mentors
or coaches to turn to for information and emotional support
when the going got tough.

Plenty of Buddies, plenty of clubs I regularly workout with, family, friends, mentors and coaches.

4. NO ACCOUNTABILITY - you didn't keep score for your
own accountability - with a progress chart, weight record,
measurements, food journal, training journal, and you
didn't set up external accountability (ie, report to someone else
or show your results to someone else).

Ehnnn! FitDay.com did the food log and weight record, had my training journal, my blog, shared my results with others although not specifically about weight except for Joe - though.

5. NO PATIENCE: you were only thinking short term and had
unrealistic expectations. You expected 10 pounds a week or
5 pounds a week or 3 pounds a week, so the first week you
lost "only" 1 or 2 pounds or hit a plateau, you gave up.

Nah, I was trying to eat to recover and to stay out of starvation mode though. Getting used to eating enough without going overboard is a fine art that I'm yet to succeed in doing.

6. NO PLANNING: you winged it. You walked into the gym
without having a workout in hand, on paper, you didn't
plan your workouts into your weekly schedule; you
didn't have a menu on paper, you didn't make time (so instead
you made excuses, like "I'm too busy").

Ehnn! I had the whole year planned, just didn't race as much as I wanted because that costs money and I already spend a bunch on the bikes.

7. NO BALANCE: your diet or training program was too
extreme. You went the all or nothing, "I want it now"
route instead of the moderate, slow-and-steady wins the race route.

This could be part of it in the Summer because I did some intense training at the time. But I sure enjoyed all those high numbers and getting to second place on the top ten on FaceBook world wide is something I'll remember forever!

8. NO PERSONALIZATION: your nutrition or training program
was the wrong one for you. It might have worked for someone
else, but it didn't suit your schedule, personality,
lifestyle, disposition or body type.

I did eat for my Body Type, it did suit my schedule, it did suit my type "a"ness, it did suit my lifestyle and I'm a little confused on my disposition. My training program has worked for me for a long time since it's a combo of Triathlon and cycling training with components from Joe Friel, Rod Cedaro, Tom Venuto, Graeme at Cyclo-Club, Coach Levi and Dr. Gabe Mirkin with stuff from RoadbikeRider.com thrown in.

I ate enough to recover well, but kept on eating like that as if I had a license to eat to my heart's (belly's) content! I fell short on weight-accountability although I may be living a self-fulfilling prophecy for my General Practitioner Dr. Franks since he says people my age don't lose weight and aren't able to succeed again on a previous weight-loss. Balance was also a shortcoming balance in nutrition and training load during the Summer and then again the same in the fall when training is reduced. Turbulence Training says be more active and then look at some more ways to be more active. I do need to do more weight-bearing exercise to counter-act the effect of the low-impact of cycling on my bones and soft-tissue. Bring back the nightly walk with my Bride and Brinks the Dog and do a run here and there for good measure. "And that's all I'm gonna say about that!" Forrest Gump

So there you have it - 8 reasons why most people to fall
off the wagon! Have you been making these mistakes? If so, the
solutions are clear and simple:
focus, prioritize, get support, be accountable, be patient,
plan, balance and personalize.

PS Feedback or comments about this weeks newsletter? Post
on the blog at: http://www.BurnTheFatBlog.com

Cut It's a Wrap

Well, by the Monday the Kiddos were back I had amassed 2000 miles for the Summer since the day after they were gone. I attempted seven 100 milers this Summer and was successful in about five. I was extremely succesful in my last two in which I burned up the asphalt on the way down to Pleasanton. Both were all time PRs and Season's Best for 100 miles. The first was a PR by 40 minutes or so finishing the 100 in 6:20. I was encouraged and attempted it again the day before I went back to work and knocked off another 34 minutes finishing the 100 in 5:46 Ouch I broke 6 hours! Felt really good about those accomplishments and intend to try a randonee next Summer. Anyone want to sponsor me?

So I finished my mileage by the end of October plus the bikes are in dire need of a mechanic so the log book says to work out at something else and I am and will till the bikes are out of the shop and see if I can continue those run workouts during the regular cycling season. I hope so, cuz I need something to get the fat off! I'm running big - so I started another blog called Trifathlete del Sur. Check it out! http://trifathletedelsur.blogspot.com


For the Record I earned a National Presidential Champions award in Bronze, Silver and Gold. Currently working on the Platinum, but that's not going to happen since it takes about ten times the point totals needed for gold. Crazy, yes, but not that crazy! I love my wife and want to keep it that way! Peace out!

"In the Year Two Thousand" Falsetto from C. O'Brien

So before I get back to work full-time I'm checking out the log to see where I'm at for the Summer and come to find out that I'm less than 200 miles away from 2000 miles since May a little over two months.

By the time Sunday is done I'm down to 120 something left to hit Dos Mil Millas! So like a big dog I'm telling everyone that I know that I'm really close to 2000 miles for the Summer.

Right then the skies drop out. Major downpour for our area with no let-down in sight! First ride of the week, actually first rides are Thursday. I hit it hard in the AM, but end up with less than 20 at 16.6. So then that evening after working all day I go easy and just chill for 22 something at a sleazy-easy pace. (Ha! but I still managed to pass a couple of the slow groups on the group ride that I was thirty minutes late for but did not go faster than 13.3).

So now on Friday I realize I have 80 something to log to reach the goal when during the afternoon meeting again the bottom falls out of the sky. One of my buddies after the meeting says, "How you gonna do 80 something in this? and I'm like, "Very carefully!" Knowing fully that I'll probably be late for the 2000 miles. So the ground is saturated and I still have to log fifty plus on Saturday, but that is doubtfull and also 30 on Sunday which is totally doable, but I have no idea what the weather is going to do. Pahn Pahn Pahn! Tune in next to see if he accomplishes his 2000 mile Goal before the Chillin' come back to school.

Speaking of school I don't know when I can do the bike club with the kids because M,T,W,TH are all taken with other stuff and I don't want to do Friday because it is sacred between my wife and I and the date must go on!

100 On a lark part Deux

So I go out Sunday with my original club riders, the cycle logic gang, am as confident as I can possibly be, but unfortunately get dropped like a hot potato. Mind you with these guys this had never happened so I was not accustomed to telling the guys y'all go ahead without me I'll do my own ride. Ha! When we got to the wall it was all I could do to get up the darn thing. But there were the guys and all of a sudden I'm in front because they took the longer scenic route. At the time I turned off from their ride I was third in the group, but that didn't mean much because I was the one that got dropped earlier. So I'm feeling totally dejected and go ahead and do the Sunday church thing and get charged up.

The next day, Monday the lark visits again and I decide to go to Pleasanton again and take a different route that is less traveled, but should still give me 100 miles with less time spent on the chip seal shoulder that 281 offers.

Weather conditions are different than last time when the wind was 25 MPH. This time the wind was at 5 to 12 MPH from the South. I take a different tack than last time also. Rather than busting my butt going South I decide to just keep a decent pace not too hard and not too easy. I actually was going by feel rather than by sprocket.

I still get down there in about three hours which is alright, but I'm not wasted like I was last time. The portion of chip seal shoulder was still a pain in the butt, but it seemed to go a lot faster. I still only stopped three times and drenched myself for the cooling effect every time.

I basically fly home even better than the time before. I ended up doing 17.3 MPH with a maximum average of 20 MPH. Like I said I was flying! Total time for my best 100 PR and season PR 5:46 minutes.

What this tells me is that yes I may get dropped in the short ride going really fast, but I can sustain in the long ride going a moderate pace in comparison. Yes it's still a hard core pace for me, but it got me there and back in the least amount of time.

This was three days before I had to be back at work and served as a dedication to school starting up and I did it my way and ended the Summer on a positive.

Speaking of positive another PR for the Summer is in the works.

100 Miler on a Lark

So I'm supposed to meet Chris South of town for a ride, I'm running late and when I get there no Chris so I decide let's see what it's like to go to Pleasanton since the wind is vigorously out of the South at 10 to 25 miles an hour this would be a good time to fight the wind on the way out and then fly home. I still hold out hope to run in to Chris somewhere on the route and averaged 17.4 on the way South.

Since I decided to head even further South I was taking a route I didn't really know. So I go out this route that gmaps says is there and come to find out it is not. I end up in a dead end by this farmers field with this farmer on a tractor giving me "such a look!" So I figured out another way to get there by spending a little bit of time on the access then hitting the road I was looking for in the first place.

As the morning goes on the rolling hills become harder and harder and fighting the wind all this way doesn't seem as fun. By the time I get to Pleasanton I think I was pushing 13.5 or something ridiculously slow. But then...we always have the way home to look forward to enjoying.

I must have looked a little ragged when I got down there, and because I mentioned something about making it back to SA before night-fall to the cashier of the Chevron I stopped at for refreshments and a bite. Then all of a sudden there's a paramedic that's into cycling talking to me to make sure I was OK. He was very smooth and non-chalant, but I wonder if that cashier called him to come by and see if I was OK :-) Found from this guy that there's no bike shop in
P-ton and that they drive 100 miles round-trip when they need to buy bike supplies tubes and cartridges and such! He finally said goodbye and I took off home.

I believe this is just like as Christians we are saved and even though we're suffering now we have the rest of time to look forward to enjoying in the presence of God. Yeah, fighting a 25 MPH wind is tough, but flying with that same wind on the way back will be a breeze. Pa duhm puhm!

Those rollers I experienced on the way South became undulations and nothing more. I told a friend, "flying up a hill at 24 MPH is an experience I will always remember!" And all the pain in my feet and other places became a distant memory.

By the time I got home I averaged 16.6 overall for the whole 100! I had no idea I would get the best time in a 100 miler ever. I started feeling like Super Man! Started to think the laws of physics didn't apply! Ha! Nevertheless, I ended up finishing in 6:20 minutes which is pretty good for me.

Previous attempts this Summer had me at that length of time at 74 miles, two weeks later 94 in an even loner time and then just two weeks later I was at 88 in that amount of time. Sometimes everything works out great and other times it's just a struggle and never gets better.

Oil spill ruling leaves Alaska victims stunned

I don't normally get into politics and economic issues here, but this is a travesty of justice and no Exxon has not paid for the damage. 3 Billion by their estimates spent on clean-up. Bologna!

That ecosystem is not back - life there has been altered for ever. I'm sure big business feels good about this, but heck what's a quarter's profit to big business. Nothing! With the latest oil prices these guys are making money hands over fists! The poor fisherman is left with peanuts!

Big business may think that the average consumer has forgotten about this, and this is how it relates to my cycling because I have not forgotten - since the Valdez fiasco I only pee and poo in an Exxon. I don't buy stuff there. I haven't been to an Exxon since this happened years ago to buy anything: no gas, no snacks, nothing! I have run the risk of running out of gas in order to avoid an Exxon and I can sleep at night!

I say let's boycott Exxon, renew our committment to our fellow citizens in Alaska! Justice Souter is wrong! You can't put a price on the environment and an ecosystem!

Exxon Gas Sucks - Ride a Bike!

Training Update

Just finished with May and I'm only a couple of weeks behind on where I'm supposed to be for the year. Mileage is somewhere over 1500. I'm having to do my well-known rides or just use gmaps pedometer to figure out my mileage because unfortunately a few weeks ago my computer was run-over by a few cars before I found it. Anyone have a cateye type II wireless computer sitting around collecting dust?

New Stuff

Well, I tried out the new to me mavic wheels and they have worked out great! Excepting the blow out yesterday, but that's what I get for running a tire past its prime.

I was gifted with Spurs Giftcard and the very next day Performance had a 20% off sale so I went right away and bought the airstrykes I was looking to get. Now all I have to do is get my body used to the low profile position again since it's been 2.5 years. They are working quite well and look forward to using them on one of these really windy days.

I actually had a couple of guys stop and compliment the new bike. A quality litespeed titanium steed is recognizable and I thank God. Found out the bike is from 97. I thought it was older than that, cool huh!? It turns out it was only ridden/raced for two years in 97/98. It should last a very long time and I'm blessed.

C'est Tout - The rest is gravy!

Well, 20 days later and I should hit four thousand miles on today's ride. I'm just a little gunshy since it's 28 degrees outside. I'll probably still get going here in a bit. The rest of the miles for the year are gravy and I look forward to putting in some long miles on the Litespeed these next two weeks. I was gifted with some mavic wheels yesterday and will need to test 'em out later this week. I want to do it today, but there are still things to do and that would take time. The litespeed titanium steed is officially mine thank you Santa. It's in crit setup right now and for a little added comfort I want to get it to a TT setup. Anyone have some airstrykes sitting around? Again I just can't see myself putting an old pos aerobar on a brandspanking bike so I will wait to get the right gear to make it right! No word on the Caloi frame, all warranties say no satisfaction because of events this year. But that's alright because I now own a better bike. Il est un bon Dieu! Saw National Treasure last night, very exciting! Happy Christmas to everyone!

My Longtime Running Partner of 18 Years is Dead

No I don't run that much anymore and neither did she, but after 18 years who can blame us! Gracie our Aussie Sheepherder went to run with her Bear Boy in doggie heaven. It is for the best because the quality of her life had deteriorated quite a bit of late.

Gracie was a running dog along with Bear they got me through marathon training. One of our long runs was 21 on a trail adjacent to a creek.

Life is good and we will share accordingly!

Yearly Goal Revisited

Looks like my quarterly goals will be reached despite goal changes and all kinds of setbacks with crashes and frame problems. I'm less than 200 miles away from reaching 4000 miles for the year. I feel good about being able to take it easy thru the end of the year to reach 4k.

Caloing No More

Two weekends ago my Caloi Racing Stead, which is less than two years old, cracked at the bottom bracket weld traveling to the large down tube. I found one week later when I went to double check that my bottom bracket was tight enough - I did remember from the time before that my crank felt loose. When I saw a shiny line at the crank I found out that my crank was not loose because of loose bolts by because it was torquing due to the crack. I had about one half inch left on one side of the down tube holding it together. There was another crack forming on the lower part of the down tube. These I found the next day when I saw that the crack went all the way around. It was a gift from God that I did not injure myself and end up in the hospital.

The good news is that a friend of mine had a older titanium frame which he was fixin' to put up on ebay, but let me borrow with intent to purchase using a payment plan. Today I rode 35 miles at 17.5 MPH and still felt like I could do more!

Not Bikin' to the Beach

Well, while everyone else has been bikin' to the beach I've been to a contest and two of my kids got in and I've ridden 75 miles in three days. My friends say I didn't even drive that far in three days!

Today I did 30 at 17.4 average, my maximum average was 17.7. I did this on a flat windless beatiful AM on the river.

With the addition of a seventh prep in my day I have found that I don't have the energy to get up at the crack of dawn most days. That has been difficult to get used to, but on the bright side of things I'm only about 325 miles off of my modified goal of 4k miles for the year.

If this change becomes permanent which it may I may just have to do 75 miles a week and know that the extra mileage will come from the Summer months and vacation weeks to still make the 4K for the year next year.

Recovery Happens

Well, I have recovered, but I just went back on induction on atkins and I have zero energy or it could be that I'm just stressed about work at school since we started late this year. We still have a competition in a month. When I'm stressed I sleep more when I sleep more I don't wake up at 4:15 AM to go train when I don't train I'm cranky and my work suffers and there we are back where we started!

Last weekend I did a long ride where I averaged 17.6 MPH which is pretty good. By the time I got home I was back down to 17 MPH which is still pretty good for me. That's a first this season. It's good but it could still be better.

Anyway K there's an update :-)