Heart Surgery or Bicycle?

2011

2011-01-11T08:06:00.000-08:00

No this is not a new years resolution but I have committed to ride in the 24 Hours of Booty and must get in better shape than I am in now. I will update my progress..and declare now that I WILL ride my trainer today even if it is 35 and ice/snow, about 4" on the ground.

stay tuned...oh yeah, by chance someone is still following this, let me know so I will know if I need to keep coming here.

Thanks and Happy New Year

Note and Musings

2010-05-02T05:24:00.000-07:00

Just finished the first week of "Back in the SaddlePlan" from Chris Carmichael's The Comeback Training Plan. Today is a rest day but while walking with two dogs in tow, okay I was in tow, I already noticed or felt more leg strength and improved aerobic capacity. actual or perceived, it feels good.

In the, "It's a Small World Dept," while reading The Time Crunched Cyclist also by Chris Carmichael, I saw a name that looked familiar. Carmichael had referred to research physiologist Jay T. Kearney and his work. Upon Googling Kearney's name, I looked at two hits. One was a YouTube video of Dr. Kearney lecturing on how to simulate high altitude training by introducing nitrogen into the air supply. (at least I think thats what it was). The other hit was a bio on Kearney. Not only had he held a position at NASA, the Olympic Training Center and with Carmichael Training Systems, he had also established Human Performance labs at the University of Kentucky AND Appalachian State University. Kearney was my physiology and kinesiology professor 100 years ago! My hat's off to him for his successes. I knew I should have paid attention in class!

Week Two begins Tuesday.

I will try to link my training log from bicycling.com for the minions to follow.

Tuesday

2010-01-19T19:12:00.000-08:00

OKAY - I AM doing something but two things I will not do; 1. ride sick, 2. ride sub 45 maybe 40 degrees.

Rode the trainer the last two days - after having a cold for two weeks, it hurt but I did something. Tomorrow is a rest day but I will do some upper body work and reverse crunches, I promise!

2010-01-03T03:21:00.000-08:00

Saturday called for a 30 mile ride @ pace.
Temps at 32 with windchill of 25, I chose to lift instead.
I have had my sport drink freeze before!
but I did SOMETHING!
Still cold, will probably do the Sunday ride on the trainer, work on climbing technique.

New Year 2010

2010-01-01T07:48:00.000-08:00

It is time for my annual posting so here goes!

I have read a lot of stuff and tried a lot of things over the past year.

October being my best riding month since I bought the K2.

Inspiration/motivation - what is it, where does it come from? We are all inspired, lifted up, by successes like Lance Armstrong. Who can't be? But who can be Lance Armstrong? MY hatis off to him for what he has accomplished and what he has overcome.

I have tried to follow the cutting edge philosophies and therories presented in every recent publication I could find and read. Then, this past year, I stumbled across to interesting stories.

First was the story of Mike Magnuson as chronicled in his own book, "Heft on Wheels". Highly recommended reading. Mike's story of an overweight (255 lbs) college professor that smoked, dranked and pretty much partied with his grad students. But he did one little thing different. He rode a bike two hours a day. Not only did he lose weight, he began to compete...and win! (after he changed other things such as quitting smoking and a radical diet he recommends for no one! His book tells his story a lot better than I can! Please, if you are reading this, read his book.

Second is the story of Scott Cutshall. Scott is somewhat recluse. I think he shut down his blog. His story can be seen on Bicycling Magazines website. I will attempt to link his story at the end of this post. Long story short, Scott lost 331 lbs in just over two years. He weighed 501 lbs and left the doctors office to go home and die. The doctor told him that without biriatric surgery and he had only a 50% chance of making it out of the operating room. Scott sat by his living room window and saw a man go by on a bicycle. That was his inspiration.

So what will I do differently in 2010? Nike says, 'Just Do it'! I would say, 'Just Do SOMETHING!" I am taking a less agressive approach, I will do something daily! I am taking the easiest course I have found in any cycling training program and I will build from there. I PROMISE monthly updates minimum!

Other readings I have found inspirational/motivational are:

The New Cyclist Handbook by Bicycling Magazine
Training Techniques for Cyclist by Bicycling Magazine
Bike for Life byt Roy M. Wallack and Bill Katovsky

Happy New Year Cycling!
TB

www.bicycling.com/article/0,6610,s1-1-323-21443-1,00.html

This is NOT a New Years' Resolution!

2009-01-03T05:40:00.000-08:00

Okay, I am making an improvement. Not in my routine but this is my second post in less than 30 days!

I am not making any New Years Resolutions other than to do less and eat more. My reasoning is, if I never kept a resolution in the past, this is the best one I can make!

I am declaring 2009 the Year of Me! It will be unselfishly all about me. I will do whatever it takes to make this biking thing the foremost thing in my life and let everything else take the backseat. I am eating protein rich (eggs & peanut butter) getting ready for my workout and ride. I am also waiting for the fog to lift and see if it is just a heavy fog and mist or a very light rain. Automobiles are challenging enough on a clear day. Why risk it. Stay tuned! I may even post my results! After all, it is all about me!!!

2008-12-07T14:07:00.001-08:00

Butt Lift

2008-12-07T13:50:00.000-08:00

I got a butt lift last night. I have read many times (post-bike purchase) how important fitting you to your bike and fitting your bike to you is. I never really had a good feeling about the 'fit' I received from the nationa retail co-op chain. I always felt I was too low on the seat but had no idea how to adjust. Had the know how just not the expertise of where it should actually be. My calves seem to press against my thighs on the high end of the stroke. I knew to get full range and power, I had to be up higher than where my seat was now.

Then this months Bicycling magaine came and it gave a pretty simple guide for seat height anyway. Basically it goes something like this:

1. Have friend hold bike steady
2. Sit on bike, then stand with the heel of your right foot barely touching pedal.
3. This location is where your seat should be. You know where I am talking about.

My first inclination was, does OSHA know about this? My second was, this sounds more like a three person ordeal than two. One bike holder, one cyclist, one to measure or adjust the bike.

Then a light bulb goes out ( those that know me understand)
I think I can figure this out with the bike locked in the trainer. Sure did, I now sit 2.5 inches higher in the saddle and best yet, I took a road trip today. It was my best average mph since August!

Somewhere on here I will post my new bicycle, a tribute to the lady that 'fitted' me on my new bike. Seems this was her only concern.

The Big Ride

2008-11-18T15:47:00.000-08:00

Sunday's schedule called for a 30 mile ride, my first biggie in prep for a century ride and longer than I have ever ridden. (rode?) you say pore, I say pour!

Actually it was Saturday but Saturday was too blustery. I held off a day hoping for milder weather. I caught a break. Wind gust were only 20-30!

I made the distance. 28.6 miles in 2 hrs 41 minutes plus breaks put it just over 3 hours ttl and avg 11+ mph. No great accomplishment but I do feel motivated to continue now that I know I can do it. This Saturday is a 34 mile ride. I will not cut this one short. Week day workouts are confined to the trainer as it is chilly, windy and a few days rainy.

Tour de Lindsay

2008-11-10T15:41:00.000-08:00

WOW - last post, August 10th!

All of you that read the blog (yes both of you and I know who you are!) know what has happened since then. The following week, Lindsay was admitted to Brenners. I have not been on the back since then, maybe two trainer rides which just confirmed to me how much I had lost. (Use it or lose it you know.

My weight held steady in the absence of any formal exercise but I could feel the deterioration. BP slowly crept up to where, if I drove for UPS, I would be ground. Climbing a flight stairs (yes, one) I was winded.

This is not where I wanted to be and knew I needed to get back in gear. I read that on the average, one's metabolism declines approximately 5% per decade once over forty. That means I am reaching a 10% drop. I also knew the benefits of weight lifting for seniors. I read more, shopped online some and made a few stops at Sports Authority and Play It Again Sports.

I purchased a set of weights, bar, dumbbell bars, curl bar and a bench for a nice price.

I also hired a personal trainer. Okay, shall we call him an eTRAINER? Bicycling magazine offers a 'personal' trainer program on their website. I signed up. Opted for the program that includes weight training, cycling, stretching and diet. It cost $70.00/year and is designed to have me ready for a 100 miler in ten weeks. After the ten weeks, I will have other options.

I just finished day one and feel pretty good. If I can get out of bed tomorrow, I will let you know how I feel then!

SO here we go again! Hey, if Lance can do it again, I can do it again...and again...and again.

We'll get back to you!

Update/Review of the Tour (de Blubbier')

2008-08-10T08:46:00.000-07:00

Just some passing notes of where I am in my latest adventure and thoughts in general of how it is going.

14 days of pedaling out of 29. (8 of the remaining 15 were on the road and dang near impossible to ride)

156 miles, 12 hours 57 mins

weight lost: 12 lbs.

I walked with Matt to the drug store to print some photos, about two blocks. Who can resist those blood pressure checks they have? I know they aren't sufficient for medical use but it does give us a reference point.
BP 130/57 Heart rate 64

Midway thru Stage and 2 and that is where we are...uh, I am :-)

A Picture...

2008-08-02T19:12:00.001-07:00

They say is worth a thousand words.
This may be the motovation for someone out there, it got my attention!
Here are 15,000...

http://health.msn.com/health-topics/slideshow.aspx?cp-documentid=100211511&imageindex=1

Tip of the Day

2008-08-02T19:12:00.000-07:00

You Can Cut Calroies the Easy Way:

You can improve your power-to-weight ratio without training any harder by drinking less of everything except water. According to a study of 46,576 American adults, during the past 37 years the number of calories adults consume from beverages such as soda, juice and booze has nearly doubled, to an additional 222 calories per day. That's enough to pack on about half a pound a week or 26 pounds a year. And vice versa, eliminating those calories should reduce 26 pounds a year.

disclaimer: that last line was mine, the rest was totally plagerized from Bicycle magazine, Sept 2008, p 36!

End of Stage 1, or How I spent My Summer Vacation!

2008-07-30T17:17:00.000-07:00

Tomorrow is the final day of July (don't call CNN yet!)

I have been on my latest 'program 17 days and only rode 7 of those. Posting 65 miles and averaging 11.87 mph.

I vacationed with my son and his family this past week and between the road portion (travel) of six days and other duties with his family, we only rode 2 days while there. Minneapolis and St Paul are probably in the top five bike friendly cities in the country. Too bad Charlotte is too busy building pretty, shiney things. Let's see, gas $4.00/gallon, everyone in the state is not overweight but OBESE! Charlotte has ONE light rail line, as in one track. Why not scrap the light rail, have a massive (like CCC after WWII) to build a bike infrastructure and GIVE everyone a bike! We would get in shape, save millions in transportaion and drive down the price fo gasoline! WHAT A TRIPLE PLAY!

But enough about saving the world! Long story short is, I have lost 7 lbs in roughly two weeks with very little effort other than really watching my diet. So hopefully I have turned the corner on my past experiences.

We will see as we enter stage 2 :-)

ANNOUNCING: le Tour de Blubbier'

2008-07-13T05:58:00.000-07:00

One friend suggested I set smaller, more frequent rewards in order to keep myself motivated. So what better way to set your goals than to model it after the most famous bike competition of all. ('Blubbier' is French for blubber [my translation anyway])

So how do we do it.

A. Stages will consist of one month with an average weight loss goal of six lbs lost per month. Weigh-ins will occur every Sunday morning.

B. Training will be based on the The Seven Week Success Plan as outlined in chapter 7 of the Lance Armstrong Performance Program. There are three training levels; beginner, intermediate, and advanced. They include a fitness test to determine what level you should begin. We will assume I am a beginner. It also suggest a week of recovery rides in between each level. That makes for twenty three weeks of training. Almost six months, I am sure I need at least that.

C. Diet will not be any one particular program like South Beach, Atkins or Weight Watchers. Rather, a close scrutiny of caloric intake vs caloric burn.

All this info will be logged to an Excel spreadsheet.

REWARDS: the fun part!

July, Stage One: REWARD: Viewpoint Flashpoint High Intensity Taillight. not a great reward but again, at the suggestion of a friend that felt everyone should have more visibility from the rear. It has a strobe option and that also increases visibility.

AUGUST, Stage Two: REWARD: Performance Clear Rain Jacket. Again, not really special but you have to start out small. A nice addition to my rear pockets and the vinyl can serve as a warmer on cool days as much as rain protection. I don not intend to get caught in the rain very often.

SEPTEMBER, Stage Three: REWARD: Cat Eye Astrale 8 Clycocomputer w/Cadence. Due to a bit of stupidity of my own, I lost use of my old Cat Eye and purchased an inferior substitute. I won't bad mouth the replacement but NEVER buy E3 Cycling products. Enough said.

OCTOBER, Stage Four: REWARD: Cliff Bars. The longer rides will come and I like their all natural (maybe even organic) approach Cliff provides. Four 12 packs salted away in the freezer will offer a nice snack on the longer rides.

NOVEMBER, Stage 5: REWARD: PowerBar Gels, Two 24 packs. I have already become addicted to these things on rides of very hot days or rides over 1.5 hours. (sidebar - never buy their powerbars, who knows what those things are made of.) I see the Gels as concentrated Gatorade. May be wrong, may be right.

DECEMBER, Stage 6: REWARD: Limar 908 Road Helmet. Now we're talking ego here. I have a yellow jersey or two and need a helmet to match! Actually this goes back to Stage one. Yellow is one of the highest visibility colors you can wear. (Ever wonder why all those state DOT vehicles are painted yellow? If you can remember when they were a very dull brown, then you're as old as I am!

JANUARY '09!, Stage 7: REWARD: The first of the double rewards, should be pedaling along nicely now. How about a pair of Louis Garneau Air Gel Carbon Gloves and a pair of Louis Garneau Rex Gel Glove? I am still trying to solve the mystery of numbness in my right writs and hand when I ride. I would understand the left because it is pretty static but the right is constantly involved in changing gears and an occasionally breaking action.

FEBRUARY, Stage 8: REWARD: Peal Izumi PRO Slipstream/Chipoltle Argyle SS Jersey, Black. Now TEAM Garmin Chipolte, they look good both aesthetically and competitively. May as well look good too!

MARCH, Stage 9: REWARD: See stage 8, only difference, this one will be white. I should have dumped somewhere in the range of 50 lbs!

APRIL, Stage 10: REWARD: Spin Doctor Pro G3 Work Stand. I don't intend to become a major league bike mechanic but what little bit I have tried to do already; install three different computers, wheel work. It does make it easier having your work and hand and eye level!

MAY, Stage 11: REWARD: Canondale LTB Bib Short. I should be looking FINE by now. hahaha! and with that white jersey 'won' back in stage 9, I need white shorts to match! With their black accents, they will look good with the black jersey as well!

JUNE, Stage 12: REWARD: Giant OCR 1! A fine bike and don't I deserve one? If I follow my plan, I will lose 60 - 80 lbs! Stay tuned!

RETROSPECT

2008-07-08T19:14:00.000-07:00

It's been a year, so how do things look?
I have owned a bike since July 1, 2007 and what have I accomplished?

Well I have a bike, rode about 700 miles. Averaging a little better than 13 miles per week. That isn't even a good daily average.

I also had one crash, all my fault. Eight stitches later, I eventually got around to riding again. Then the shoulder went lame and I had surgery. More reasons not to ride. I have gained weight and feel worse than I ever have. Now what? How about a few incentives?

1. Lose weight - first 10 pounds, a new jersey. Maybe a team jersey of some kind.

2. Half way thru my goal...how about a Garmin GPS & trainer? The Garmin Forerunner 305. I tried to upload a photo but it says it's corrupt from the REI site.

3. When I reach my goal, known only to me. A better bike. How about a Giant OCR1, 2 or 3? No attempt was made to upload a photo after what happened with item #2!

Stay tuned! This is the year the fans said wait for last year!

Monday 06/09/08 No Ride

2008-06-10T04:05:00.000-07:00

Tip of the Day...and some interesting numbers:

3 numbers, 102, 104, 106. The numbers on the time and temperature signs on Monday that I pass everyday. Also the 3 best I did not ride today!

3 more numbers: 51, 21, and 12. importance to be revealed at a later date. I know you're all hanging on to the edge of your seat.

Hey check out the colorie counter on bicycling.com!

http://www.bicycling.com/channel/0,6609,s1-4-0-0-0,00.html?location=_*topnav*

Tip of the Day

2008-06-07T12:03:00.002-07:00

Not so sure if this is a tip or not but I have some of my greatest ideas in the shower. Today was no different. I was showering away and thinking back to my ride and how I thought...'would it be cooler if my legs were smoother?'...seeng the razor laying there...what else do I have to do?...who will ever know...okay, so I wasn't going to cut my throat or wrist with it. I guess I will have to give an update after my next ride. See if I can tell a difference.

Sunday, June 8, 2008

2008-06-07T12:03:00.001-07:00

Beginner Week 1, Day 7
1.5 hours in Zone 2, hilly terrain, try to stay in saddle while climbing.

Time: 1:26:55
MX SPD: 28.6 mph
AV SPD: 12.4 mph
DIST: 17.93 mi

MHR: 130 bpm
AV HR: 122 bpm

Seemed much easier than the 1 hour yesterday. Even with starting an hour later and being much hotter (+14 degrees F)

Saturday 06/06/08

2008-06-07T12:03:00.000-07:00

1 hour, steady pedal, Zone 2

TIME: 1:01:42
MX SPD: 27.3 mph
AV SPD: 11.4 mph
DIST: 11.75 miles
MHR: 127 BPM
AV HR: 120 BPM

first road trip since I started over, over, over! not bad, I was happy with the effort. Tomorrow could be different though. 1.5 hour ride.

Thursday 06/05/08

2008-06-05T17:17:00.000-07:00

Day4 Beginner
45 min in Zone 2, 5 min Fast Pedal

TIME: 45:02
CDC: 80 - 85 max in fast pedal, 108
MX SPD: 32.7 mph
AV SPD: 25.8 mph
DIST: 19.40 mi
MHR: 124 in the fast pedal

Other happenings today:
1. Well it's not today, but Friday is a rest day, day off, no riding. Maybe I can find someone elses tip of the week and steal it for my own!!!
2. If you look at the numbers posted the last few days you have to think those are some awesome numbers. I couldn't figure it out. I was running 27 mph and could handle the pace for an entire hour??? Was I ready for BS&G or what??? UPON FURTHER REVIEW, as they say in the NFL. When I dismounted from today's ride, I checked the roller/tire contact on the trainer. There was about a 1/4 inch gap; therefore, zero resistence! Easy pedaling! Oh well, live and learn.
3. My mentor (can't say 'hero', he is too arrogant for that! Is still encouraging me to ride in BS&G Saturday 06/28/08 SO!!!!!!!!! Let's put it to a vote! ALL you readers out there post your vote, get out the vote, vote for Obammmmm nevermind! Post your vote! let the minions rule!!!

Wednesday 06/04/08

2008-06-01T17:14:00.002-07:00

Day 3 Beginner
1 hour in Zone 2 flat terrain (trainer) 80-85 rpm.

ET: 1:00:02
MX SPD: 31.0 mph
AV SPD: 26.9
DIST: 26.9
MHR: 124
CDC: 90-100

Strangr thing is I have to pedal at the higher cadence in the big gears to reach level 2 (119 - 127). Am I in that good of shape already. NO, but if anyone figures it out, let me know.

Mondays & Tuesday

2008-06-01T17:14:00.001-07:00

Okay, so I fell off the wagon on Monday. Monday has always been my worst day of the week. Enough about Mondays.

Tuesday 06/03/08
up at 5...AM that is.

45 min steady pedal in Zone 2 with a 5 min Fast Pedal, 119 or 122 - 138, depending on which formula you use. I stayed from 119 - 125 until I hit the fast pedal and zoomed up to 134. WOOOEEEE!!!

TIME: 45:02
MAX: 32.8 mph
AVG: 25.0 mph
DIST: 18.79 miles
CDC: 85 - 106 max

A Strange Pattern

2008-06-01T17:14:00.000-07:00

I was just noticing that my last update was on a Sunday.
Over four months ago that is! So much has happened and I thought I had entered info I had not. SO, here is a brief update.

Surgery was a success! 100% complete range of motion with some ridual pain but the movement is greater than before and the pain is less. I think my success was a result of two critical factors...make that three:
1. An outstanding surgeon
2. A relentless physical therapy team and program.
3. A little device that you wear on your shoulder that pumps cold water from a resevoir through the 'sleeve' on your shoulder. I am convinced the constant cold kept the blood deep in the joint and muscles to promote healing.

A month after the surgery, FEB 28th, I received a call from my co-worker at UPS, cycling mentor (yes, he got me into this mess) and all around nice guy, Wallace! First thing out of his mouth is,'you have 4 months.' I said what? He replied, 'Blood, Sweat and Gears is June 28th. You have four months to get ready.' So I accepted the challenge and began to follow a regimene that I thought would get me ready, calcualted to be finished one week before the big event. Somehow I managed to get side tracked and now there is no way in hell I will make it (one month away now)

So now, I intend to train in ernest! I will follow the same plan but with no long ride to prepare for. I also missed the over the Mountain Triathelon this weekend. (like I was going to compete in it too!)

Here is the revised plan: The book by Chris Carmichael, 'The Lance Armstrong Performance Program' pages 74-79, all three levels, Beginner, Intermediate, and Advanced. Then I should be able to ride with anybody anywhere!

SO today I finished Beginner Day 1: 30 mins in zone 1. Just a steady pedal.

Sunday JAN 13th MHR

2008-01-13T05:17:00.003-08:00

Maximum Heart Rate.

Thought I would post this independently as a sort of a 'tip of the day'.

The simple formula and one most commonly used is:

220 - your age = MHR

In may case, and since my birthday is only a few weeks away, would be:

220 - 59 = 161

However, the scientific community uses your weight and some other unknowns to get a more accurate MHR. Let's see how close the two are.

Formula: 210 - 1/2 age - (0.11 Xs personal weight + 4) = MHR

Using the same guinea pig again (me)

210 - 29.5 - (0.11 X 249 + 4) = MHR
180.5 - (27.39 + 4) = MHR
180.5 - 31.31 = MHR
149.19 = MHR

161 vs 149.19 may not make a whole lot of difference but could work a lot easier for someone overweight, out of shape, and not use to stressing the heart with vigorous exercise; be it aerobic, strength, or agility.

(my heart monitor doesn't do fractions so I will take the 149 and breath easy!)

Saturday JAN 12th Cowpens Proving Grounds

2008-01-13T05:17:00.002-08:00

Actually it's a Revolutionary Battleground Park but it is a nice semi-level three mile paved loop with little traffic where you can test your limits. I just wanted to do the same training routine in the real world vs the 'lab' on a fixed trainer.

It is a world of difference. trying to balance the ups and downs of the open road with the cadence necessary to maintain the desired training zone.

Half way through the first lap (about 1.5 miles) I began to settle in and my heart did too, at the desired levels and ranges as I progressed through the 40 minute ride. My forty minutes 'expired' about half way around in the third lat so I had a nice half lap (1.5 miles again) to cool down. Like it wasn't cool enough anyway. It was a nice addition.

Sunday is a rest day. Next week, week three begins. Could be interesting.

Friday JAN 11th routine training

2008-01-13T05:17:00.001-08:00

Aerobic: 40 minutes, 5 minute intervals at the following levels and sequence; 1,2,3,1,2,3,2,1.

Agilility workout: Some Old Stuff. Cone Jumps, 3Xs at 15 seconds each. 3Xs 5 square shuffle.

Thursday JAN 10th - The Bone Doctor

2008-01-13T05:17:00.000-08:00

Dr J. Emory Chapman, Orthopaedic Specialist. What a man!

http://www.orthogastonia.com/index.php?fuseaction=about.chapman

A modest bio I assure you! A leading lecturer throughout the U.S. on orthopaedic procedures and also served as a surgeon in an EVAC unit in Dessert Storm. I won't call him MASH Doctor but I think they changed the name from MASH to EVAC to avoid being associated with the TV show.

Anyway, enough about Dr. Chapman, He can start his own blog! After reviewing my MRI and doing several range of motion test and a gazillion questions, he informed me what I am experiencing is capsular impingement not a severe tear of the supraspinatus muscle/tendon in the rotator cuff.

Arthroscopic surgery is scheduled for Wednesday 01/23/08. Sounds like a simple procedure to me. (compared to having your muscle cut and stapled back to the bone!) We shall see how that goes. Details of Impingement Syndrome in the following link:

http://www.orthogastonia.com/index.php/fuseaction/patient_ed.topicdetail/TopicID/320cb98ec05bdb22b9dc76d949bf31c9/area/6

Products I Have Purchased

2008-01-08T17:19:00.002-08:00

K2 Astral 4.0

Cycleops Mag Trainer

Wednesday JAN 9, 2008

2008-01-08T17:19:00.001-08:00

Another Day of Rest. Tomorrow should be interesting. I go to the bone doctor at 8 AM (who knew they got up so early?) I think I will ride my trainer before the doctors appt just to get some good numbers (BP etc) before going!

Tuesday JAN 8, 2008 Happy Brother Ron!

2008-01-08T17:19:00.000-08:00

Aerobics: 30 in bike/trainer ride. The interval training is so obvious...and good.

Agility: 3 Xs 5 square run (shuffle)
3Xs cone hop/jump (ever seen a ummm 250 lb man jump over a six inch high cone? I could feel the earth move.

That's about it I guess. Oh yeah, Happy Birthday Brother Ron. I hear we have an ASU Cheerleader in training. Maybe it is on Matt's blog.

Monday 01/07/2008

2008-01-07T16:01:00.002-08:00

DAY 9:

Aerobic - 30 mins all three levels again (whew)
Agility - 15 minutes. cone jumping and 3 X square drill.
I think I like the agility better than the strength but then the strength is limited until I see the doctor. Oh yeah, appointment with the orthopaedic this Thursday 0800. More news later.

Maybe I should call these (not so) Healthy Tips!
Question: Should I cut down on meat and eat more fruits and vegetables?
Answer: You must understand logical efficiencies. What does a cow eat? Hay & corn. And these are? That's right, vegetables! So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetables). And pork chop can give you 100% of your RDA of vegetable products.

(again, insert disclaimer here)

Sunday 01/06/2008

2008-01-07T16:01:00.001-08:00

DAY 8:
Aerobics - 30 min ride, various times at levels 1 - 3.
Strength - 20 minutes, 7 exercises 2 sets each.

Diet - I still haven't figured this one out. Guess I will just have to start counting calories. Goal was 177 calories.

Anyone ever notice these fitness guru's are never from the South. The have exotic meals of salmon, tofu, whole wheat graham carckers(?). Why can't they just say X amount from each of the basic four groups; cornbread, pintos, fried fish, and banana puddin'. Yes, puddin'!

Saturday 01/04/2008

2008-01-07T16:01:00.000-08:00

I didn't realize the minions wanted something everyday, so here goes.

DAY SEVEN: "By the seventh day, God had finished the work He had been doing; so on the seventh day He rested from all His work." Genesis 2:2

If it's good enough for God, it's good enough for me!

HEALTH TIP of the DAY:
Question: I've heard that cardiovascular exercise can prolong life; is this true?

Answer: Your heart is only good for so many beats and that's it...don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving faster. Want to live longer? Take a nap!

(if I had a disclaimer, I would post it here)

Happy New Year and the Return!

2008-01-01T16:07:00.000-08:00

Happy New Year everybody! I know my thousands of fans will be glad to know I HAVE RETURNED!!!

I felt due to recent developments, I owed it to myself to get this thing cranking again.

Reasons the blog stalled: The Aug 11th crash definitely slowed me down but I never gave up riding. More demands at work and the days growing shorter really hampers your opportunities to ride. SO I did what most of us would do. I bought a couple of books on cycling. First was the paperback Lance Armstrong Performance Program by Lance Armstrong and Chris Carmichael, Armstrongs trainer and coach that led him to the Tour de France wins. Then the Carmichael book, 5 Essentials for a Winning Life. (a much more practical book for beginners. The shoulder continues to nag me but nothing unbearable. Then in December I decided I needed as annual physical and would 'mention' the lack of improvement in my shoulder. The physical went well with positive marks in all categories. The doctor was not too happy that I had let the shoulder linger so long. She ordered an xray which revealed some issues so she followed it with an MRI. The MRI revealed a torn supraspinatus. We are now waiting for an appointment with the orthopaedic specialist. We will be sure to update his opinions and findings here.

Here is a link to their brochure about shoulders: http://www.orthogastonia.com/index.php/fuseaction/patient_ed.topicdetail/TopicID/ef7807ad8abd60a7696635a4a15194ca/area/6

Reasons to Continue Blog: One, the shoulder situation. After reading the brochure, I am not so sure the injury was a result of the accident or a trigger that amplified it.

Two: I have decided to follow the training routine as outlined in the 5 Essentials book. The blog will keep me honest and faithful to the program and accountable by posting the results here.

I have no intentions of major competition but why not let the best train you? I can work through this program and then step up to the principles outlined in the Performance Program. It can only make me better.

In order to facilitate these routines, I purchased a Cycleops trainer to work thru the winter cold and dark days. Hopefully by late March I will be a finely tuned cycling machine!

I have already completed the first two days of the training, (really three as the third day is a rest day - I had no problem handling that one!) Now I need to reign my diet. This is all laid out as well but who can resist all the holiday food, right?

That will be my focus over the next five days. We'll see what happens...

Saturday, August 11

2007-08-11T16:03:00.000-07:00

It has been really boring and I have been trying to come up with something to liven this thing up...little did I know!

Last week I managed to 35 miles, 23 Saturday and 12 on Sunday. Pretty lively, huh? Tuesdays & Thursdays still reserved for short 'training/conditioning' rides.

Then there was this week! I had followed the bike route of the Over the Mountain Triathlon. Twenty seven miles with a start near our home and heading south through both the Kings Mountain National Park and the Kings Mountain State (SC) Park. In order to get home, I would easily be pushing forty miles. I had planned to do this Labor Day weekend.

How about a warm up today? Guestimating I could cover about eighteen miles of the total and then if I felt good, press on to Waco on the return trip to give me a thirty mile trip for the day.

This was not to be. Somewhere around the eighteen mile mark, the front tire slipped off the pavement to about a two inch drop off to the shoulder.
Instinct told me to just whip it back on the road. NO, in the future I will brake hard, hold it steady, reduce speed, and if necessary, completely stop prior to getting back on the pavement.

Oh yeah, we were talking excitement, right? Well, the attempt to return to the pavement sent me down to kiss the asphalt. Glasses were smashed and I had several abrasions. The glass lens was deeply scratched in a one by one inch area. I was bleeding slightly somewhere above my eyebrow.

I got up and checked everything out, all bones seemed functional. I grabbed my cell and called BB to come get me. I got back on the bike and began peddling. In no time she was there. We loaded the bike and headed for the emergency room in Shelby.

Eight stitches later and a cat scan, determining a mild concussion resulting in temporary disorientation (the doctor had no prior history to judge this against so how would he know), all abrasions cleaned and bandaged, we departed the hospital.

I do want to recognize Dr Paul Pinedl and his wonderful staff! I wish I could name them all but i forget...hmmm. Not that a care to give them any more business but should the need arise, I do hope they are all there again.

I am being told I need a new helmet. Doesn't appear to be damaged that badly but seems to be a rule of thumb. No way to evaluate the structural integrity after a crash. SO I suppose I will be down a few days, until I can get a new helmet anyway. Wonder how I would look with one of those full face helmets like the NASCAR guys wear?

Keep pedaling

August 2 The Mall

2007-08-01T17:56:00.008-07:00

Back to the mall...just to see if I could cover more ground or what. Nothing significant to report. Maybe I need an on board computer or something. I really feel as if I am flying in the dark.

Just thinking of what to do Saturday & Sunday. Which day do I take the long one, blow it out Saturday and rest Sunday or what.

July 31, Tuesday

2007-08-01T17:56:00.007-07:00

another dull day in the neighborhood. seemed very hard and I blamed it on the hard ride on Sunday...until I looked down and saw I was riding in low gear the whole time! Wow that shift feels good!

Check in with the doctor. BP 140/80, weight 253! 'TWO FIFTY THREE, you have lost some weight!', the nurse exclaimed as she logged it into the chart and saw what it was twoo weeks ago. 'What are you doing?'

Bicycle I replied.

Stationary or real she asked

Real

I hate those you ride and never go anywhere she said. Looked ot me she was not a big fan of exercise of any form!

Tellme about the BP numbers I asked. She said the 80 was great but they did not want the 140 much higher and it should begin to drop as I continue. All I remember from college physiology was, the greater the distance between the two, the longer the heart was resting between pumps...or something like that. Anyway, I left with a huge smile on my face.

Where to next?

July 29, Sunday

2007-08-01T17:56:00.006-07:00

Okay, pay attention! New Camp to left on Oak Grove to left on US 74 (now I know why I never see cyclist on four lane roads with 65 mph speed limit!) off 74 to Cleveland Ave (right) up to King Street...all the way home to New Camp. Travel time, 2 hours including 3 breaks. Distance, 18 miles!

What a ride!

July 28, Saturday

2007-08-01T17:56:00.005-07:00

12 miles to Waco this time, I went all the way to the stoplight. Yes, they have ONE! Added miles but still got r done n one hour. Must be doing better.

July 26, Thursday

2007-08-01T17:56:00.004-07:00

routine ride, 30 minutes in the neighborhood but I know I am getting better.

July 24, Tuesday

2007-08-01T17:56:00.003-07:00

more neighbor fun, 30 minutes, non-eventful

July 22, Sunday

2007-08-01T17:56:00.002-07:00

Another ride around the 'block', New Camp to Stoney Point to Oak Grove back to New Camp and home. 5.4 miles, one hour, two badazz hills. One hill from bottom to top is one long mile. Any ideas what we can name 'the hil'?

July 21 Saturday

2007-08-01T17:56:00.001-07:00

Ten mile ride to Waco and back. One hour time. non-eventful

July 19, Thursday

2007-08-01T17:56:00.000-07:00

routine 30 minute ride, nothing exciting but need to fill in and get caught up

July 17: a Warm Up Day

2007-07-15T17:03:00.006-07:00

Normal, routine day of riding for thirty minutes. However, I dropped by the drs office for a free weigh in and BP check. Weight was up as it was the end of the day. Now that I know they open at 8AM, I will do this in the mornings. BP was 140 (kinda high) over 60 (really good!) is this working this fast or is it the difference in Walmart machines and highly sophisticated scientific machinery at the doctors office? We shall see...

The Cool Down

2007-07-15T17:03:00.005-07:00

Sunday July 15: I had decided Tuesdays and Thursday would be 'workout' days so to speak. A good 30 minute ride somewhere in the immediate area just for conditioning purposes. Saturday would be the "Big Trip" to wherever and Sunday would be similar to Tuesday and Thursday just to work out any soreness that I may incur on Saturdays biggie! I chose a new route, it was only 5.4 miles, finished in thirty minutes but two busting hills that even one was way more than I was ready for! Oh well, there is always Tuesday to work out the soreness.

Just to keep you updated, I plan a weekly trip to the doctor for a weigh in and BP check. Hey, it's free, what else can you get from a doctor for free?

The First Road Trip

2007-07-15T17:03:00.004-07:00

July 14: Since I was accustomed to thirty minute runs in the mall parking lot, I decided to venture north towards the next little crossroads community. Ride for fifteen minutes and return. I felt good this cool Saturday morning and progressed much easier than anticipated. I chose to keep going. Thirty minutes and 5.4 miles later I reached the city limits. I pulled off the road and enjoyed the 12 oz bottle of water (Linda suggested a hydration system but until I really stepped it up, this seemed to work nicely) as I reflected on the ground covered and what to anticiapte on the return trip. The return was about as uneventful as the trip up but five minutes shorter. Was I getting that much better already?

Breaking in the bike...and me

2007-07-15T17:03:00.003-07:00

The first couple of times, I just stayed in the neighbor hood, learning the gears and practicing, getting familiar and lots of shifting. I remembered my friend telling of a group of bikers meeting at the mall on Sunday mornings early. They would ride at a pretty good clip for conditioning purposes I suppose. It hit me, the mall, early in the morning, not very busy, jut before daylight. The next two weeks I spent hauling the bike over to the mall about 530 AM and riding for thirty minutes, if my legs could handle it, and lungs. I was not out to break any records, simply get familiar witht he bike and the technique of shifting smoothly. Now we are approaching the end of week two, is ther more to cycling than doing boring laps in an already boring mall parking lot?

The Plan

2007-07-15T17:03:00.002-07:00

Weeks following July 1: It was obvious I would not just jump on the bike and begin to log 20 - 30 mile trips. The first time was spent riding through the neighborhood trying to figure out those dang gears! I am sure it was entertaining to the neighbors.

The Beginning

2007-07-15T17:03:00.001-07:00

July 1, 2007: What kind of bicycle? The only one I had growing up was a single speed Road Master, I think. Nothing fancy but I knew I would need more. After diligent research and consulting a friend that is far more into cycling than I ever will be, I settled on a K2 Astral 4.0 from REI. Besides, it was on sale, reduced over $100. Who knew bicycles cost more than $100 these days. After two trips to REI and consultation with their cycling guru, Linda, I chose the 4.0 and loaded it into my car. Along with a helmet, gloves, and grease/oil ofr the chain. (this is in no way an endorsement for either K2 bicycles or REI...but they sure do make it easy!)

The Saga

2007-07-15T17:03:00.000-07:00

58 year old white male, 6'2", 263 lbs., BP 159/83, 48-52-46, the perfect pear! An online singles add? Not hardly, just the condition my condition is in. So, what to do. Well two of my neighbors have already had open heart surgery or angioplasty, as well as an old friend seemed to have open heart surgery like it was a badge of honor based on a score determined by said surgeon, hmmm. What to do? Not being a big fan of big medicine in the first place, I began to weigh my options...what to do? Follow the status quo off to the the doctor or what other avenues might I approach? I remember the story in college of a middle aged guy, which seemed ancient to me then, that was over weight out of shape and depressed, low self-esteem. He deciced he would commit suicide in a novel way that no one would ever suspect what he had done to himself! He would take up jogging! Everyone would see his good intentions and never suspect he had plotted to do himself in all along! So he did. He began to jog. At first it was difficult but as he continued, he made steady progress and was soon jogging ceveral miles a day! The more he worked at it, the better shape he was in and the better he felt about himself.

Okay, I am not going to commit suicide but what can I do? I hate jogging, so boring and even if I did jog I am not so sure my joints could handle the stress. How about swimming, another excellent form of long term exercise. I hate swimming! What else would be as beneficial? Cycling! PERFECT! A bicycle! Easy on the joints, no water involved, and MUCH cheaper than heart surgery!