I Need to catch up!

I have at least 4 posts in my head that I really want to get down.  I seem to keep not writing them, however.

I am rebooting my weight loss/ work out routine.  Monday is my official soft start.  What is a soft start you ask?

1.  Be careful with food, but no hard no's
2.  Track everything I put in my mouth.
3.  Design work out plan, do not flog self for missing days.
4.  Be more active in every day life

The real start usually comes a week after.  Sooner if the tracking of food is preposterous that I say to heck with this I am losing weight!  Real start is:

1.  Be strict with food, counter any overages with exercise
2.  Track everything I put in my mouth
3.  Exercise is not an option.
4.  Be more active in every day life

 One of the blogs I read does a scale Saturday with screen shots from her scale. and her victories for the week.  I may try a version of her format here, I think it could work for me.  I love numbers, so I am always charting and graphing my weight loss but having to actually see it on the scale here has it's accountability and appeal.

Also, don't hate, but I am going to start tanning this week.  I am super white, I burn super easy, and for the last two years I have had awful  cyclist tan lines.  This year I would like to try to avoid at least some of the whole burn, tan line, burn cycle.  It's also part of a larger plot to get me to the gym when I don't feel like it.  You know, the mental mind games. I'll start with " I am just going to go to the gym to tan" and then " Well I am here I may as well hit the weights." At least that's the hope.

Today was a 14 mile bike ride at about a 13 mph average.  Not a bad soft start!  I had to take a breather and noticed this beautiful tree above me.  I might try to get my real camera out there Tuesday or Wednesday and get a better picture of it before it blooms.

How do you start your weight loss regimes?  Any tips or tricks?

The ride that wasn't and the rain that was

Marion's forecast showed no rain until the afternoon.

The forecast said that while we were standing soaked, in the rain at 9:30 am. 

The main attraction of this event was a new bike for my mom.  She didn't know that she was getting one.  A lot of us went in to buy her a road bike as an early Christmas present.  My mom does not believe that she deserves nice things, so I did not think that she would take it well.

The bike came out of the van and she commented about how pretty and nice it was.  She said things like " There is no grease on it, why would someone let me borrow a brand new bike?"

My aunt Sue finally said something like " It's your bike"  My mom, still not getting it, said "yeah it's the bike I get to ride today isn't awesome?"

"No, literally it's your bike."

She then flipped out and ran over to my aunt Tersea and tackled her with a hug.  She did that like three more times.  She was so excited.  he asked if she really got to take it home, and then promptly told us that she had the prettiest bike there.

(She has a grey water bottle holder and a bike bag too)

It is  a newer version of my bike.  But she is right, it is a lot prettier. and she loves yellow.  She loved the bike so much that she took it much, much better than I anticipated.  It was really awesome.

So after the big reveal we got rained on some more and we decided to give up on the ride.  

We loaded the bikes back into the vehicles and took off for Mansfield.  My uncle mike did a check up on everyone's bike, which I always appreciate.   My bike actually stops when I tell it to now, go figure. 

Eventually the rain finally stopped so we all decided to ride to and on the Mansfield trail.  So we all got to go on a little 14 mile ride together and my mom got to try out her new bike.  We used the local bike shop as a turn around point, which is where the first picture was taken.

Bonuses for the day:  

1.  I got to spend time with my baby niece, which I never get to do.  She even tried to say my name, which was awesome.

2.  My bike fits in the back of the new car without having to do anything.  If I need to put in my aunts and mine then the front tires need to come off, but they fit!  With gear!

In spite of the rain it was a good day.

Mom, Sue, Teresa, Me

Stairs, Commuting and Pain

On Friday we had an evacuation drill at work.  I work on a very high floor.  I've never actually completed the drill and I decided that this year I would do it.  How hard could it be?  I can go on a 30 mile bike ride and maintain 15 mph.  What was going down some stairs? 

SOURCE

Never again.  Unless the building is actually on fire, never, ever again.  My legs are still cramping, still hurt, and I am barely mobile.  Ugh.

Regardless of my hobbling I decided to carry on with my plan to map the commute from my house to work via bike on Saturday.  My aunt's came with me and we really didn't have any issues until we got  into downtown.  Columbus is a mess right now.  Nearly every highway is shut down or has construction.  Apparently the same goes for the bike trails.  We were detoured off of the bike path and through random parts of the city.   The detour signs were neither consistent nor helpful.  We mostly ended up where we were going by smell.

After lunch at North Market we headed back out for the return trip.  Instead of trying to weave our way back through the no mans land we entered by we took Google's suggestion and headed straight up a main street.  It was a more direct route to the bike trail, and less miles.  However, it is a Main street, while not to scary on a Saturday afternoon, Monday at rush hour would be an entirely different story.

 My great ambition to commute to work then is still in the planning stages.  I am waiting for the bike lockers to go in ( SO excited and the basic structures are already up) .  I know I can bike the mileage, even though it is higher than a typical cycling commute.  The one remaining problem is getting in and out of downtown safely.  That is going to take some more research and planning.  I don't believe either of the routes that I tried on Saturday are viable options.  I am okay with the ride in, it would be early enough that traffic wouldn't be a concern yet.  How to get home is the remaining challenge.

Despite my predead legs, and despite my misgivings about work day viability, it was a good day.  We explored parts of the trail that we hadn't been on before, I was able to introduce my aunt to the wonders of North Market, and I put in some more real traffic/road miles.  If you had told me last year that I would voluntarily ride a bike in downtown Columbus the length of High Street, I would have told you that you are out of your mind.  Now I just need to convince myself to do it in work day traffic.  Uh huh.

SOURCE

 

Things I am looking forward to

When I am getting down about my weight, work, less daylight or life I find it is easier to face down those things if I have something to look forward to.  Like my next scheduled cycling event

                                                                   

SOURCE 

This one is double edged, as I will be going the FARTHEST I have ever gone at 50 miles.  Also, you cant go 50 miles with out hills.  I hate hills.  What I am I looking forward to?  It's a goal so now I go out and push myself o try to get ready for those 50 miles.  Instead of just riding to ride.  Also, I will be getting through it with my aunt who is better than me at this.  Thirdly, my late Uncle was active in Scouting.  Upon his early, sudden and in now way expected death, the Scouts helped to organize the day of the funeral.  It will be my way of giving back.

Autumn!  I love fall color.  Love, love love.  I hate replacing  my tank tops for hoodies and my flip flops for socks, but it is a sacrifice I am willing to make.  I am also looking forward to gorgeous fall rides.

                                                                       SOURCE

Christmas!  The lights, the colors, the joy.  Christmas is my favorite holiday and it has nothing to do with receiving presents.  My personal goal is to not buy some new decoration in every store I go to.  Every time I go to the store.  From now till Christmas.  Even though that is what usually happens.

 

SOURCE 

 
What happy thought are keeping you going as the light wanes and the weather cools?

Which Pony Tail is She Wearing?

What work out I am doing on any given day is easy to read by my hair and clothes.  A high pony tail

SOURCE

Means I am going to the gym.  This is usually accompanied by capri pants ( that just look like pirate pants because I am short) running shoes and a cotton tank top.

A low pony tail

SOURCE

Means I am going out on my bike.  I need my hair out of the way and not making my helmet uncomfortable.  I am also wearing bike shorts and a dry weave shirt or tank top and flip flops.  Flip flops are so I can still wander around the house getting my equipment ready with out wearing my bike cleats.  I put those on in the garage.

My dog can always tell which work out I am doing.  She knows for a ride she gets to stay home with my husband for the gym she is headed to her cage.

 

( The Chiuah in question)

Today was a high pony tail kind of day.  Brad has decided that he wants to start weight training again and asked me to go with him.  I love weight training.  Instant results and you get to feel all pumped and tough.

After yesterdays less then stellar, ego destroying, sorry excuse for a bike ride....it felt good to cross train a bit.  I have read articles about good weigh training for cyclists but I kind of went anti most of it.  I ended up avoiding the machines I know I use for cycling and using more of the machines that worked the muscles that I don't use for cycling.  We are going to try to go 2-3 days a week.  That is on top of my riding 3 days a week and possibly taking in a 2 day a week hula dancing class.  Which I need to decide on quick because registration is closing.....

Being the geeks we are we built a spreadsheet to track it and I ran the endomodo app on my phone so it is also logged there.  As the weeks go on I hoping to see consistent progress towards becoming stronger.

Going out for another ride tomorrow, heres hoping I remember my water bottle this time!

What Hurts The Most

Getting my bike back together ended up being a three person challenge.  I put the chain on wrong, then we couldn't get the tire to not rub on the brakes, and all kinds of random crazy in between

But in the end we were victorious!

After my nearly month long absence from cycling I expected some pain.  I mostly expected leg issues and a reduction in cardio.  The pace was less then I am was capable of at 11 mph so it was a nice get back into the swing of things ride.  I never felt like I was pushing my cardio limit, and my legs did fine.  My butt however.....  Ow.

You can read in Part I  of my beginners guide to biking that when you start biking you butt will hurt for at least a month no matter what you do.  Apparently you can lose that toughness in about a month as well.  I forgot what it was like to be afraid of sitting down!

The other surprising toughness I lost was my neck.  I am back to having the neck pain all the way into my mid back again.

Hopefully after a couple weeks of being back in the saddle these beginner pains will go away and I can go back to not thinking about them.  Ever again.

All this has taught me that a break isn't worth it!  Next time I am getting on my bike at least once a week! 

Oui.

Then, there was a car on the bike trail

Last night I went on a ride with my Aunt Sue.  We usually go on long rides with each other.  I have a hard time not going as fast as possible, which is bad for long rides.  She has a slower bike than I do so I use her to pace me.

This day we decided to get a little adventurous.  We followed our usual trail but in a direction we hadn't gone before.  The paved trail ran out quickly, but there was a bike tire width dirt trail that continued on, so we followed it.  It only went on for maybe 50 feet before the paved trail started again.  This part of the bike trail was not like the first half.  Instead of weaving through forest and rivers it ran next to a road.  We had to cross streets multiple time to follow the trail.  I was not comfortable with the set up, but I was enjoying having a different cycling experience so we carried on.

Heading into an unbroken stretch of trail there was  a car sitting on the bike trail.  It was pulled across it and the only way to get around the car was to go off the bike trail.  If I had a remote for my life I would hit stop right there, get off of my bike and walk it around.  Or at the least I would have unclipped from my pedals. Is that what I did? No.  So, there I was with two options.  Left through the gravel or right through the dirt.  I chose the dirt.

I knew I was in trouble right away.  The dirt wasn't hard, it was soft and deep.  I have a road bike with thin tires.  I tried to get out of it and back on the trail but the bike started to tip.  I panicked, I couldn't get myself out of my clips and BAM down I went with the bike on the trail.

I hit my elbow hard.

Scrapped up my leg.
My ankle has random bruises all over it and it's swollen.

 

And, worst of all....my bike got scratched.

 

The day after has been a little worse.  My muscles are stiff and I know exactly when my ibuprofen wears out.  But I am VERY glad I didn't break a bone or my bike.  I was going to go out for a ride tonight, but I decided my arm and shoulder hurt to much to hold myself up for an hour.  I will see how I feel tomorrow.

But I've learned my lesson.  Next time I am unclipping and walking it.

What are some of your work out tales of woe?

Beginners Guide To Biking . By A Beginner. Part IV

If you want to start at the beginning you can click on the series label or follow the links. 1,2,3.

What pedals should I have on my bike?  What are the different pedals?

Remember when you were a kid and you just jumped on your bike and was off?

There are those pedals.  The problem is they waste power.  You relay on momentum for the pedals to come back up so you can push down again.  If you want to go faster, it's time to utilize the up motion too.

Cages

Source

Pro: cages attach to your pedal and help you to get more power.  Now you are pulling the pedal up and down and can better maximize your effort.  Con:  You are still pushing through your shoe, and your shoe is holding you back.  Also, you have to learn how to get in and out of them with out falling over.

Clips

 

Source

Pro:  Less shoe to get in the way, and you are pulling the pedal with every single movement.  Pro/Con: It works new muscles!  I know I said you pull with the cages, but you pull much, much more with the clips.  I am still adjusting.  Also, you can never stop.  Good for going faster and pushing yourself hard, but definitely a change. You have to learn how to clip in, and get out with out falling over.  I've had no issues getting out, but I still only manage to get in by accident. Con:  You cant just get on your bike and go, you have to put on your special shoes.  I was thinking about that on my ride this morning, and I decided it's not as restrictive as I think.  I wouldn't go running without my running shoes, so not going cycling with out my cycling shoes isn't that big of a deal.
 

Which of the three do you prefer? 

Beginners Guide To Biking . By A Beginner. Part III

You can also reference part I and part II.

Two of my biggest questions when I started were:

"How fast should I be going on my bike?"  and "How fast is fast?"

A general guide to speed is this: 

 

Depending on the bike you have "good" speeds will be different.  My current average is 14.5 mph on my road bike, but the hybrid is still 13.  A mountain bike would be lower.  My advice is to figure out your natural speed right now.  If your average is 10 mph with out pushing that's exactly where I started.  How do you get faster?
  
Your speed will increase on its own.  The more you go out, the stronger you will get, the better your cardio will be and the faster will you get.  Apps like Strava help me to push myself.   Strava lets you make segments or ride segments that are already there.  I segmented my whole route and started working on one segment at a time.  That way I only pushed myself hard for a pre set length. one by one I became Queen of the Mountain or moved up spots.  Then, after a while, I was beating records without trying.  If you are pushing hard to raise your MPH average I also suggest angry music.  I ride much faster when I am wearing my ipod and it is set to angry.  That was my route to going faster and it is what I would suggest to you.

The next big question:

How far should I be biking?

Most people can bike 10 miles at their current fitness level.  I started a 6.  The rule of thumb is to increase your miles 10% every week.  For example:

Week 1    10.00
Week 2    11.00
Week 3    12.10
Week 4    13.31
Week 5    14.64
Week 6    16.11
Week 7    17.72
Week 8    19.49
Week 9    21.44
Week 10  23.58


 I did not follow this in the beginning.  My goal was to go 1 mile more every bike ride and I went out three times a week.  I did that until I was averaging 50 miles a week.  Now I am in week two of a century training plan ( you can see it here) and I am more closely following the 10% rule.  You should do what feels right for you. 

This is where the bike computer that was discussed in Part II comes in handy.  You can't increase your miles very easily with out knowing how far you are going.  Map My Ride is also a good tool for figuring out distance and elevation.

Part 4, everything you ever wanted to know about pedals, here!

Changing The Goals

It's not really a goal change.  it's more like revitalizing old goals with some new ones.

Losing 38 pounds by August has always been the goal.  I started in January and have since lost 14 pounds.  Since then I have been stuck in a cycle of gaining 5 pounds back and then losing it again.  I am on round 3 right now.  So it's time for a better plan.

1.  I am going to find and use an App/Website that I like to track my calories.  I am convinced the perfect one does not exist so I have to find one I am willing to use.  Loose It is my newest attempt.  So far, so good.  It is easy to understand and easy to use.  I also get more calories based on daily physical activity.  At a 500 calorie deficit right now!  Woot!

2.  Work out 5 days a week.  3 days of cycling and 2 days of Xtend Barre.  Which I am hoping to review for you all next week.  I am going to start my weeks on Monday for this and for #3.

3.  Start training for a century.  Using a training program I found on line, I am going to attempt to train for a 100 mile bike race.  It is a 10 week program but my real goal is to be able to handle one by September.  So if I am not stressed about the 10 week program,.  You can see my training plan and progress here if you are interested.

4.  The weight loss goal is more ambitious then I have attempted before.  Taking into consideration all of the tracking and working out I am planning, I think it is doable.  I want to loose 2 lbs a week hitting a total of 38 pounds lost by October 1, 2012.

I am planning A LOT of work but I am truly excited for it.  I am looking forward to my new healthier future. 

What are your goals?

Beginners Guide To Biking . By A Beginner. Part II

You can read part I here and part three here.

3.  Equipment

The things you need:  Water bottle cage, water bottle, bike bag, mace.

Water bottle is so obvious I think it is easily over looked.  I have two on my bike, and most bikes you see on the trail will have two.  Bonus points if the cage and the bottle match the bikes color scheme.  I could have put the bike bag under the wait category, but I was a Girl Scout.  In order to always be prepared you need storage space.  See #4 for what you want in your bag details.

The things you can wait to get:  Bike computer, pedal cages, pedal clip and shoes, bike seat. GPS, rear view mirror.

Bike computer and GPS kind of go together.  You can get a bike computer expensive enough to track you by GPS, you can get an app on your smart phone, or you can use the GPS watch you have for running.  Even if you just get a basic computer it will tell you how far you've gone, how long you've been riding, your current and average MPH as well as any number of other things.  I am kind of a nerd, and I like the numbers.  It keeps me motivated, I can set goals for myself and push myself harder than I would if I didn't know the numbers.  I also enjoy going home, uploading my ride and seeing my results.  My two favorite apps/websites are Strava and Endomondo.  Both have different strengths. 
  
***UPDATE ***  Recently discovered that Walmart has bike computers.  I think most equipment falls into the " You can pay as little or as much as you want too." category.

Pedal cages and the special pedals and shoes are nice but not necessary.  Both help keep your feet in place over long rides and help you maximize your movement.  You are pulling the pedal up as well as down, much more efficient.

Bike seat.  I know what you are thinking.  " I am going to go out and get the cushiest biggest seat I can find".  Please don't.  That is what your padded shorts are for.  Something about the bigger more padded seats actually causes more soreness for most people.  It may take a while, and some money, to find a bike seat you like but it will be worth it in the end.  Also, don't make a decision about your first seat change until after you got that first months worth of riding and soreness under control. After that you can truly judge what you need from a bike seat.

4.  What do I put in my bike bag?

Anything you might need.  Your phone, lip balm, fuel, handy wipes, epi pen,mace, handkerchief, sunscreen and tire changing essentials.  Yes, you will have to change your tire eventually.  More on that later.  handkerchief is for bug protection.  Some days the bugs are so thick you would swear the air is chunky.  Putting a simple kerchief over you mouth and nose, much like a train robber, will help keep the bug issue under control.

5.  Trail Etiquette

My husband has observed that cyclist are much more friendly than runners.  I always say that's because cyclist are having more fun, and less of a mental war.  Be smart and friendly.  Think of it like a road.  Do not block the path in either direction, do not run people over and do not litter.  When passing either ring a bell or say clearly, " Passing on your left!"  Always pass on the left when possible, but if you need to pass on the right then say so.  Make sure and give pedestrians lots of clearance and remember that just like on a real road, they have the right of way.  Wave or nod to other cyclist, and try not to pity the runners to much.  Be aware that other people are stupid.  They allow their children to play at the bottom of blind curvy hills, and they will decide to get off their bike and stand around on 25 mph hill.  The best offense is a good defense.

Next Monday. 6/18/2012 I will cover how fast you should be going, ride progression and road safety.

Anything to add to these categories?  Leave a comment and let me know!

Beginners Guide To Biking. By A Beginner. Part I

Part of my motivation for starting this blog was to create something I have not found yet. A cycling blog the way that others have running blogs. While I was researching running,  runner's blogs were a great resource.  I have found the cycling on line community to be much less present than the running community. 

(If you don't believe this to be true AWESOME.  Leave a comment about some cycling communities and blogs that you enjoy.)

I've been biking since April.  I hope that writing down what I have learned thus far will be more helpful to new cyclists than what I would write in say a year or two.  When I forget all of the questions and surprises  I had when I started.

Cycling isn't cheap.  But that doesn't mean it's not feasible.


1.  The Bike

Most articles you find will say something like this:

"Any bike will do!  Pull out the old mountain bike in your garage and take off!"

It's good advice.  You should be sure you are going to really take cycling up as a sport/hobby/lifestyle change before you start spending money.  However, don't let that thinking take you past the point where you should have been out looking for a better bike.  Struggling will sap the enjoyment out of anything.

My advice is this, the moment you realize that you are looking forward to the days ride, you are upset it's not a ride day, or you are seriously considering riding in the rain, it is time to get a good bike.  What's a good bike?  What are you doing?  It has a lot to do with your goals and what you want from biking. I currently have a hybrid and a road bike.  I love both but I they are not made for the same thing.  I take the hybrid out for long slow rides with friends.  I take the road bike out when I am biking for a work out and trying to break all of my personal land speed records.  I am on the road bike more because once you are pushing a 20lb bike with thin tires, it's really hard to go back to pushing a 26lb bike with wide tires.  Trust me. 

Go to a bike shop or 2 or 3.  Check out the bikes ask for advice, and get fitted on the different types you are interested in.  You want a strong, light bike with tires specific to what you want to be doing.  This doesn't mean you have to buy the bike from the bike shop.  Check garage sales and Craigslist and pick up a nearly new bike that someone bought and found out they really didn't like.  Just do your research first.  Know what size you are looking for, what type of bike you want and which brands will best cater to your needs.  Raleigh, Trek and Giant are the three names in my garage.  

Do not be fooled by the bikes at Wal-Mart.  They say Road Bike and Hybrid on them, they say "Pick me up, light aluminum!"   I tried to pick up a Light Wal-mart road bike, I couldn't.  I could carry my road bike over my head for a mile if I had too.  Well, if my arms were longer.


2.  Wardrobe

There are Four purchases that I highly, suggest as your basic cycling wardrobe.  Cycling gloves, Cycling shorts, sunglasses and a helmet.  Most of mine were amazon purchases. 

The further you go the more your hands and butt are going to hurt and they are at some point going to go numb.  Gloves delay all of that while you build up your tolerance.  Your hands will come back around in a few minutes.  Your butt will be hurting for the next month.  Even with your padded shorts it is going to take your butt about a month to adjust to your new activity.

Before I started riding I thought cyclist wore those shorts for speed or some other unidentifiable purpose.  My first month I went out 3-4 days a week in padded bike shorts.  It took me until the next month to be able to sit down like a normal person.  Every week is a little better until one day you wake up and realize your butt doesn't hurt anymore.  That's a good day.  Note I said padded shorts.

Sunglasses aren't just for the sun.  You need to protect your eyes from debris and bugs.  I started with my normal pair and have graduated to a Target "sport" pair.  I've been eying the $100 glasses at the bike shop though.

A helmet is like a seatbelt.  You know you have too.  And you may not realize it yet, but you are going to be going really fast.  Do you really want to be going down a hill at 25 MPH on a bike with no helmet on?  I didn't think so.  What is proper helmet wearing look like?  I used this article to help myself figure it out.

You can read  Part II here, and part III here. Do you have any advice for me or other new cyclists?  Is there anything you thing in these categories you think I missed?  Let me know!

Saying Good Bye to Running

I love running.  It is a mental game that keeps my mind engaged while kicking any stress I was feeling to the curb.  2011 was the year from hell.  I spent most of hell year dreaming about running.  I read runners blogs (still do), Internet articles, magazines, I received a Garmin Forerunner for Christmas in the hopes I would be healthy enough to use it the next year.  I looked at race schedules, set up training schedules for myself and was fully prepared to get out there and RUN when I recovered from hell year.  There are road blocks that are standing in the way of my running.

1.  I supinate, badly.  I have yet to go to a foot Doctor to get insoles.  This also make my back hurt and my hips go out of alignment.
2.  I get heart palpitations.  I have in fact gone to the Doctor for this.  My cardiologist basically said there is nothing wrong with me ( besides my fatness) and to never come back again.  
3.  Pleurisy.  Last year, my gall bladder spent the entire year trying to kill me (Hell year).  No one was able to figure this out for months.  The main part of it’s attack was inflaming my right lung.  Worst pain of my life.  I would rather go through the gall bladder surgery, recovery, and still present pain repercussions then to ever have pleurisy ever, ever again.  My right lung still isn’t right. Humidity still hurts, and be active still hurts.  I am very careful with it.

I was very upset.  What was I going to do?  I needed to loose weight, get stronger, and to do that I needed to be engaged in my workout.  First I went to a gym.  3-4 days a week.  I ran a little, recumbant biked a little, and hit the weights.  I was never able to so the cardio long enough to burn any real calories though.  Then Spring came and my husband and I were spending a lot of nights out walking the dog together.  He was counting it as cardio, and he can lose weight by walking.  I can not.  Again, I was stuck.

The answer was cycling.  The following quote says it much better then I can:

“"Right now my bike is a symbol of strength and flexibility. It reminds me that my life isn’t under my control, but there are no dead ends. Life is hard. The last year has been hard for me and it’s been hard for many of the people I love. But in the midst of struggles there is still joy. And that joy is worth pursuing and worth working for. I love running. I love my bike. And if someday I can neither run nor ride, I will find something else to do.”
Source

My journey into cycling has been recent, but it has also been wonderful.

But that’s a blog for another time.