It's A Boy

Well, it has been a long time since I posted with any regularity, but I hope to do more of that in the coming year. I also hope to use the blog to generate more awareness and capital for Lab Rescue. Why is that important to me? Well meet Brooks, our new boy.



I think since Shilo "asked" for a sibling back on Fathers Day we could have adopted at least two Chinese babies by now... The great folks at Lab Rescue really hung in there with us, coached us and asked us to broaden our horizons. We were very stringent in what we were looking for and determined to wait for the right fit. Well, that came along months later in the opposite direction we were heading and we are SO glad.

After a short period of a "turf war" to establish who this dog was and what was he doing here, Brooks and Shilo are fast becoming friends. Fortunately, the war came in the form of ignoring each other, not fighting. Plus, we had a great scare when we noted a lump on his side, about the size and density of a walnut. While we prayed it was a fatty bump, it was too similar to what eventually ended Jake's life -- cancer. We tried to be calm, to observe and be patient, but that is not our doggie MO. I made a vet appointment as fast as I could the next week. One look and the vet immediately diagnosed it as a reaction to his heart-worm injection site. poor guy got two shots there in the course of a few weeks, deep into the muscle. A few doses of prednisone and the lump is already smaller, but may persist for weeks. Of course in her 30 years of practice, this is our vets first case of a reaction (happens in about 30% of the cases).

Right now Brooks is rocket fast, learning to behave on a leash and very willing to please. Next step is to build up enough trust equity in the bank so he does not need to be crated. He has been sleeping out of it at night and -- fingers crossed -- doing very well.

We know that there will be some joint issues -- with both dogs most likely -- but we are prepared to do what it takes to make them happy and healthy. That means my rides just got a little more personal. Hmmm, maybe it's time for that "4THE DOGS" tattoo across my quads? Relax mom, I'm kidding!

Happy New Year to all.

LABstrong

Cycling Shorts

Here are a couple observations from my neighborhood.

First is the Minstrel Cyclist I have noted riding around our street. The neighbor's teenage son has taken to riding his bike at night and I see him out riding while I walk Shilo. He is getting faster despite having a bike that is too small and a seat that is too low. The odd part is he wears an iPod and sings -- loudly and off key -- as he circumnavigates the route. Some of America does NOT have talent.

Secondly is the jogger in the morning. Now, I am a very happily married man to a beautiful woman -- my Nifi. And not that I condone the "can't look at the menu" mentality, I think it is male human nature to look at the sister of a neighborhood divorcee when she jogs by with her 0% body fat and rock hard abs. It is just a male reflex to suck in your gut, stick out your chest as you walk your dog, smelling of Rogaine and dog poop. Getting looks for all the wrong reasons.

LABstrong

Riverlution Ride Report

There will be a quiz...

I would have to say the inaugural Riverlution was a success. No mechanicals, no injuries and a great family gathering.



We started out on a misty Minnesota morning at about 51º. As team “captain” I made sure the bikes were prepped, pumped up and numbers were on right side up. After a great breakfast of NMM’s legendary oatmeal bake and fruit, a little talk on group cycling etiquette, we headed out. I have to say I was quite surprised at the pace we held. Our SAG support had not left by the time we reached our first appointed stop, so we kept rolling. At fifteen miles in to the 70, we pulled in and SAG caught up to us for a photo opportunity.



The next leg was the climb I had been dreading/hearing about. It was at least two miles up and this flat-lander could not train for such elevations. But, we climbed, and climbed, saw the false crest -- and climbed some more. I have to admit, I had built it up in my head worse that it actually was. In reality I finally had a long enough climb to find a groove between legs, gear and heart rate. It was over the top and two miles down hill. We pulled over one time on the decent to regroup. Brother One can descend like a stone I found out, so we had to pull ahead on climbs to match him.

Through the town of Maiden Rock and Stockholm there were several little climbs that were steeper than the long one and burned a bit.



But there were flats too. Not my SAG wagon just about took me out right after this shot pulling into a boutique to shop!



I was not the only Little Goat out this day.

From there we met up with Brother Two or “T-Ross” so aptly named for his ancient Ross upright. The sun was out to stay now and it was time to shed some layers. We pushed on again through relatively flat, river estuary land. The roads were a bit rougher here and it made for some pain in the a** riding especially being about 40 miles into the ride. Once I get past that point, I am typically fine. The next agreed spot was Nelson (Cheese Curd Capital of the World) then back over to the MN side in Wabasha (infamous for the filming of “Grumpy Old Men”). Here we met up with our last rider for the final leg of the Riverlution, Diesel Dan. Now we had everyone together and a great photo op on a perfect fall day.



It was agreed that Cutter (think Breaking Away) would push on ahead. He had time to run an errand. That is an indication that he was the youngest and agile of the group by far.

Outside the town of Wabasha and on to Lake City (the reputed home to the invention of water skiing).

One thing I did not realize was the amount of slopes surrounding Lake City. They became the thorn in T-Ross’s side. His bicycle and a headwind made it difficult to keep climbing. But he managed to keep a conversation going and a positive attitude throughout. It was especially fun (and European) to see my nieces waving towels and cheering us on from the side of the road! Too funny.

I tried to keep all my chickens together, but this stretch put BroOne, Cutter and Diesel Dan out ahead. I had expected to see the group in Lake City but they were not in sight. I finally needed to pull over in a rest area for nature break and get off the saddle for a while. There I discovered Cutter and Diesel Dan hanging out. BroOne was gone! I was panicked for a moment then Cutter said he blew by him out of nowhere and pressed on to the end. He then immediately requested a drug test... however most of the drug labs are busy over in France right now mopping up from last year’s Tour. While I try to find the proper Team moniker for BroOne, I am refraining from calling him “Doper.” I have a year to develop a proper Team name so I will keep pondering.

While it was great to have SAG support, they really came in to play when they rescued my stranded nieces when their car broke down after waving us up a climb. We ate some of the prepped food and liquids, but good experience for next year. I drank a lot of fluid as I am used to riding in 100+º temps -- lesson for the team: Drink MORE! And sag really came in to play when we hooked up at a gas station short of home. I was out of water and wanted Diesel and T-Ross to come up, but they kept on going past the stop. I chatted with the SAG Sisters for a while waiting for Cutter whom I assumed was inside. Then they said no, he went on ahead to run his errand.
S**t! I’m just standing here?

Quiz time: How long does it take a Small Goat going 20 MPH into a 9 mile per hour headwind to catch two riders going 15.2 miles an hour with a nine minute head-start?

I have no idea but I did catch them. I had wrapped my sweet Emily’s collar and tags on my stem for inspiration. She just clinked along and kept me paced. When I let up on the throttle I would hear that clinking and push harder to maintain my pace.

That last push pretty much ended the final leg of the Riverlution. We went up the hill into the starting neighborhood and we were greeted by my mom, teary-eyed proud of our accomplishment, waving two small American flags. Now I was teary-eyed. We rode home together, a lump in my throat, proud of my friends, brothers, team and thankful for all the support and contributions made to help Lab Rescue save more dogs.



Great job EVERYONE!


LABstrong

Pre-Report

...full ride report to come, but here is the prep:

Ready...Set...

Ride!

The Riverlution is this weekend and I am feeling giddy with anticipation. Bonk is in his clam-shell coffin and winging his way across country thanks to UPS. $50 shipping beats $350 round trip flying.

I have done the most training I can due to my schedule. I finally peaked 150 miles last week topped off with 40 on Friday and 60 on Sunday in 3:41:30. Legs were spanky but my a** was cranky. Just need the saddle time to deaden the nerves some.

So I am off soon and will send pictures and a report. A few new riders have signed up to join the fun but I know that the distant members of Team R2R will be pulling for me to finish and make the big climb.

Finally, thank you to those who responded and donated to the last post. I was very pleased and touched by your generosity and kind words. Please, if you can, donate those dogs need your help!

LABstrong

Change One Dog's Destiny

This is the week I ride the First Annual Riverution -- 75 miles surrounding Lake Pepin.

The animals I ride for have no voice. They have no choice. Only a destiny you can help right.

For my part, I wish I could write the words that fill my heart -- but they don't exist. This has been an exceptionally trying year for animal rescue groups. Pets that have been part of a family for years are turned loose. They are found tied up, under trailers, in wetlands -- sick and confused needing treatments and surgeries that only volunteers and your support can provide.

These animal have one thing to give -- unconditional love. For my part, I have ridden my bike over 1,800 miles to train, to raise funds and awareness. If you give $5.00 or challenge me per mile, what will you get? The satisfaction of providing unconditional love to a family or a child and fulfilling the destiny of a great dog who lives only to provide that love.

You can donate at my site or at LRRoF

The group and the dogs they care for need your help desperately. Hopefully you can find it in your heart to throw some good money "to the dogs."

LABstrong

Quick Update

... before a more generous post next week.

Mileage has been slipping terribly due to a number of factors. So, today I put my foot down and told my staff that I would be training in the morning and in after that. I rode 40 miles this morning and it was almost surreal. Now many bikers saw a pod of playing dolphins? Or got within two feet of a wild osprey? I bet I am the only one.

So tonight as I relax with a brew of some sort and the angst and anger of the work day fade, I will sit back, recall my captured moments and smile.

LABstrong

I'm Güd

...and that's bad. I caught some funk going around and it totally dog boned my training this week. I can feel my muscles turning to marshmallow goo.

I had good rides last week and a decent Spin class Saturday. Since it was a holiday weekend I opted to stay up "Rock Star" late (anything past 11:00) and tipped a few with Todawgz. It was fun and I knew I had Monday to make up a ride. I put in about 25 on Sunday and readied for 60+ Monday. Sunday night I was tired, but having rode and done chores in searing heat I was not surprised. I readied my gear, set the alarm and hit the sack Pre-Rock Star time.

Monday I got up and felt dead. But I knew the Riverlution is coming and I had to ride. I pulled my a** out of bed, turned on the coffee and fed Shilo. And sat. Then I made oatmeal. And sat. Then I walked Shilo. Surly that would get my system going. No luck. Finally, I looked at the calendar and saw two weeks of training left. I sat. My mojo was squashed by rationalizing the time off the bike Monday. I spent most of the day prepping frames for painting -- stripping and copious amounts of sanding.

I haven't been on a bike all week. My energy has been very low and my stress has been high. Too much work to stay home and I choose to listen to my body rather than pound it at the gym. To me that doesn't spell heroics, it spells disaster.

Ten plus hours of sleep last night and I have some energy again. I am hopeful to Spin tomorrow the ride Sunday. Maybe not 60+ but something of significance. Then hopefully a full week to train HARD!

FYI an article in Road Bike Weekly talks about age and the descending opinions on training/versus age and what it can do to our immune systems. They also note the standing record for the Race Across America is 14 years standing and held by a team of three 50+ year old men.

LABstrong

CSS

...or Crime Scene Sanibel. Yup, I'm a law breaker. I headed out Sunday morning for a long training ride. The temps were cool (77º and humidity making it feel 82º). But there was some over-cast, minimal breeze and some shadows to ride in.

I was warmed up and hitting my stride as I entered onto Sanibel. Note, the island has no traffic lights and only one four way stop sign -- which I approached, all by myself aside from the four cars turning right into their own lane. So I get to the only 4-way stop, nary a car in sight. I slowed down, hand signaled a stop, then a left and made the turn. Just then some guy yells "Nice stop!" as he turned right in a big 'ol pick up. Great. I spent the next few miles wallowing in my midwestern guilt, recounting the article in Road Bike Weekly I just read how 19% of the cyclist are responsible for the bad blood due to their violation of traffic rules. Make that 19.01% now. Sure, would NASCAR be as interesting if Dale, Jr. had to signal each turn? Or if Mark Martin had to yield to Tony Stewart? Of course not. But I just broke the law, pissed some guy off who will undoubtedly project his anger onto some poor cyclist following he rules. My apologies. I should know better having been pulled over earlier in the year for running a series of Sanibel stop signs. And, yes the cop was on a golf cart but I still contend it was gas powered!

So I continued on, letting the "incident" fade away along with work worries and focused on my goal. I ended at 52 miles and felt pretty good with out having a huge energy deficit. Really the only problem is the heat. I have noted this year my body cannot handle it as well as in years past. As soon as the sun rises higher and the Ma Nature cranks up the thermostat, I begin to fade, despite copious amounts of water, Cytomax and Shot Bloks. Anyway, I did it and I am pleased that my training is staying on course the best it can.

Looking forward to a three-day weekend!

LABstrong,

Try As I Might...

training has been taking a back seat (or is that saddle?) Work, as always seems to edge me out of riding and weekday Spin classes. Then there is the South Florida rain which hits just about the time I chamois up. I am fine getting wet, just not whacked by lightning.

Last week I rode several days and did Spin on Saturday followed by copious amounts of yard work and painting. The heat took it's toll and I felt like a slug Sunday morning as I decided to go for a ride or out for breakfast. But Nifi was already into chores and had her day planned. I decided to change my 55 to 25 miles and let my body rejuvenate from the prior day's heat.

I headed out, my legs feeling like lead filled sausages in a goatskin casing. Fortunately there was a little cloudiness so the temps did not skyrocket too quickly. I was feeling better at the halfway point so I pushed further and ended up with 35 miles. I was doing my "climb" on the way home and got passed by a couple roadies on the way up. I dropped the hammer an tagged their wheels over the top and nearly passed the tail guy. Felt pretty proud of my effort. Then I read how Travis climbed Mount Washington. I felt like I was riding a tricycle after that! Damn.

This week has been quite stressful at work and has interruped some riding time again. With The Riverlution and Seagull on it's heals, I need to bust the 50 mile mark soon if not this weekend! Gonna try.

LABstrong

It Felt Good

...to ride last Sunday. In fact it felt good to train all week and not do a weight routine. I got in many rides, decent Spin workouts and logged a 45+ mile ride on Sunday. I felt all excited Saturday night and was ready to head out -- might have been the wine though.

Sunday when I started it was about 78º. I had a great tailwind for the first half -- meaning a headwind the second half. I was feeling pretty spanky about mile 40 and confident that I had an appropriate fitness level to ride the Riverlution. But about then Mother Nature cranked the heat up to about 93º and it zapped much of my enthusiasm and energy. I was well hydrated this time (four bottles and one stop for more fluids) plus some Sport Beans meant I could finish my goal mileage.

Looking forward to next Sunday and pressing further.

LABStrong

Quad Killers

So, based on last weeks apathy, I determined that it is best if I put my sessions with T3 on hold until after my Century season. Thankfully, I got his voice mail. Last Friday we did balance basics, like one leg hops forward and backward, trying to stick the landing on one goat-like foot while not touching down or hopping. Man it was hard and hugely cardio. I was not great and wobbled a lot. I did that until I could do each set with five "perfect" landing. Take that Mary Lou Reton! Now I'm just dating myself. Which leads me to say I am glad to have Nifi back in town. So is Shilo -- I think she smiled for an hour.

Anyway, I did make Spin twice this week and the road once so far. I am amazed that my quads are still a little tender from last Friday's antics but nothing to keep a good goat down.

I am getting really excited about the upcoming Riverlution and getting all my schwag in order.

The Cycle Continues

Condolences

August 5, Susan, the wife of rider/blogger Elden "Fatty" Nelson lost her brave battle against cancer.

In the past year she also inspired over $500,000 in donations for cancer research.

Take a minute today to think quietly of someone you know/love who has been afflicted with cancer and how they have inspired you.

The Cycle Continues

Hossenfeffer Anyone?

I was the rabbit again today -- twice to the same group of riders...

Due to work constraints I missed my mid-week spin and T3 session. I did pick up a couple rides and some trainer time though and did some core work at home. Saturday spin was fine, challenging but doable. I figure it equates to about a 16 mile ride, calorie-wise and a century sweat wise. I like this instructor though because he "climbs" versus "jumps" much of the class.
The balance of Saturday brought chores and a relaxing evening at home.

My Sunday plan was to do 40. I felt rested and had prepped the night before so I was ready to roll earlier and beat some of the heat. Just as I was hitting my stride I realized I had failed to use/bring my inhaler to ward off my excursional asthma. I felt fine and these are really flat roads so I just kept going. Hindsight is 20/20.

I was heading home and I noted a group behind me. They caught me a while later and I was able to keep close to them for a while but the eventually slipped out of sight. As I was cranking home, ready to hit the causeway there they were, pulling out of a parking lot. I couldn't resist and said "Hey, what took you so long?" They laughed and one guy said "Just for that smart-a** comment you can pull us over the bridge." And I did for about 2 miles and upwards of 20 miles an hour. They left me again and got over the big bridge well ahead of me -- again -- we’re dedicated not fast! The big climb (laughable) did me in. My lungs were toast and I eeked out all I could to get over the top. Sad.

At mile 33 I bonked. I figured I could just finish even if it was just circles around the neighborhood but then I ran out of water. In the 92+º heat I did not want to push it. I watch my heart monitor pretty closely in the heat and if it sticks in zone 3 on an easy flat, that usually says "bag it." So I ended at 35+ for the day.

I was encouraged though that I wanted to cool off and go do it again later that day. Sunday afternoon was spent cleaning up the machine and adding the double water bottle cage!

The Cycle Continues

Spinning A Tale...

The prior week has been somewhat dedicated to working out, two spin classes and a session with T3.

I was feeling pretty sure of myself for the Wednesday Spin Class, it is shorter and not well attended. Well, never judge a skinny b***h by her cover. She was feeling spanky and kicked our butts in a very intense session. At one point this almost happened!

Saturday Spin was okay, seemed long but I did not have the afore mentioned episode. What did get under my chamois was the lady who rode a bike like this. Her Native American name would be Spins Like Humping Dog. I am a rule follower. Okay, I am just a follower. But, when an instructor builds a program -- follow it! She kept going counter to all his cues. Even more irritating was her incessant need to yell "Whoooo!" during the class and every musical change. Just as I was wallowing deeper into my Pain Cave, there she'd go "Whooo!" Like that gets us all fired up!

What did get me fired up was my ride Saturday morning. Instead of going to Spin for their Open House day, I hit the road. Invigorated by watching the Tour assault of Mont Ventux and a Coke I attacked my only climb -- fastest ever in the big gear. Most everyone would laugh at my conquest, but it was a first for me. I was definitely the hound on the way out -- catching at least four rabbits. The way back proved different -- I was the rabbit and was cooked for dinner. I got in some good base mileage though.

Nifi and I have had some real emotional days lately in the adoption of a younger dog and it has sacked my desire and energy to ride. Sadly, she is going back to her foster. Just not in the cards for us to have a younger dog. It is painful how you can so quickly become attached. But, we lead with our hearts and not our gut feeling. I feel confident we are the only ones paying the price for a freely given love. Bree will keep a place in our hearts even though she was with us a short time.

The Cycle Continues.

Sunday is a day of rest...

...and that is just what I intend to do.

I did some sort of training every day this week, core, riding, spin and a Friday session with T3. I had hoped to get in 40 miles this morning but my arms are toast -- from my last T3 session -- and absolutely no mojo. Plus I dreamt of work all night so I just went in and started some projects that will be hot tomorrow. My arms were so dead that I caught myself bending my head down to reach my coffee mug this morning!

Training has been going better -- more weight, longer reps but my roadie arms are terribly week. I was like a little girl at the gym. I was being out done by two chickies who cranked out bigger reps and weight than I was able to do -- my ego is a little weaker now too! So, the afternoon calls for FRS and the TdF recap.

I did get new shoes that come in narrow:



And I am lusting after these for some fixie and retro rides:



As for more Bike Porn and in prep for the upcoming rides I got a steal on a new Giro Ionos helmet. My current Atmos has a crack (from being dropped) right on the front which makes me feel that it might fail if stressed. Hope I never have to find out, but better to be covered up and ride secure.


More later, this is days late.

The Cycle Continues

For Sale?

Long story tolerable I built this as a bike for Spengahli to ride when he came to town. It was too big for me, so I know it will be too big for him. Then, I offered it to my nephew who was looking for a city bike to get around the Twin Cities. Dog ate my homework, sun got in my eyes, bla, bla, bla it took much longer to finish than anticipated. Add more time trying to fit modern components to vintage parts is never a perfect fit without some creative purchasing/modifications.

So, if you know an intereted party for a 1984 Raleigh SS/Fixed 53Cm, drop me a note!

I Found A Way

...that is sure fire to make the Nifi laugh, nearly uncontrollably.

Basically no cycling took place the week after the Ball of Pain, aside from the Saturday Spin Class. Looking for help here, but work and obligations seemingly manage to sabotage any training. Any suggestions/practices anyone can lend would be much appreciated. I am by nature a terrible procrastinator and with rides being delayed until September/October, I put off the bike time and miles. Nothing like a deadline to motivate me. In fact, if I did not have my current deadline driven job I am certain I would be working for FedEx or in a watch shop!

Anyway, my back had been holding tension all day last Thursday. I went in to the gym and warmed up a little on a spin bike before meeting with T3 -- felt good. Then we hit the floor and started doing some squats and lunges. He is challenged by my balance (or lack there of) and had me doing lunges without touching a machine for support. (Start genetic complaint) I have ZERO arch, B width feet that barely support me for waking, let alone lunging (End genetic complaint). That tightened the back a little more. Then machines, racing heart and sweating like a whore in church. Tried one legged stands with 40 pounds of weight, no go, then 20, then just my body weight. The rubber-band tightened like a balsa airplane's. We finished with some Ball of Pain and a severely tight back.

By the time I go home, I thought I was going to have to call Nifi to get me out the the car! But I managed and began a regiment of ice and ibuprofen. Seemed to help. The night and next day were a little restless, but moving it felt good and I tried not to overdo anything. Then some heat and beer -- whalla! much better.

Relaxing Saturday morning, all set for spin, just finishing a cup of java -- then it happened. I sneezed, not huge, just sneezed, which I would do for the next three mornings about 9:18 a.m. Anyway, a searing, stabbing pain hit me in the back, like a knife wound! I clipped and f-bomb and shot up from my chair and proclaimed "Good God!" I literally staggered to the bedroom door, now just reacting not thinking -- I needed sanctuary from the pain. I held on to the door jab and asked Nifi to come help me. Then I heard it... that near tearing-up laughter she gets. A laughter so deep hardly a sound comes out. Finally, she laughed her way over, shouldered me to bed, lifted my legs carefully up into bed and got an ice-pack for me. Nice. I hope I never choke in front of her, the humor in the situation might put her in a coma.

Back to T3 tonight... what malady will befall me now?

Spin On

In A Downward Cycle

...since my last two visits with T3.

We had a house guest/intern in the form of my niece Brigit. That had Nifi and me playing host, tour guide and boss. She said it was fun but I have to think she was pretty bored with the whole thing. We did however get to know her much better now than we had some six years ago -- the last time we spent any significant time together. She managed to find several types of vodka cocktails she liked and how to induce sleep with melatonin. What a good uncle, huh?

But week one I did a Saturday Spin Class and a 30 mile ride that Sunday. I felt pretty good but the heat was becoming nearly unbearable and I noticed it most in my heart-rate, which felt like it was pounding. I managed a Wednesday night Spin Class that felt a little short but good to shake out the legs. My first real intense session with T3 was the next day. We started with a little core routine -- mine is admittedly weak. I must have not looked great because he asked if I was tired. "Yes, stressful day." He wanted to know how my legs were holding up. He had me lay on my side and proceeded to roll, push and jab a medicine ball into my left thigh. I thought I would black out. The muscles were so knotted it felt like a baseball was rolling over my femur! The pain was systemic and I was sweating like a hard ride. All I could think about was what a Civil War field amputee must have felt like... seriously, it hurt. Right leg -- not as bad thankfully.

Then we hit the weights. The leg presses had my heart up like I had just climbed Hoover (19% grade.) I tried desperately not to make excused but T3 told me I looked like a deer in the headlights. Then we did a series of standing and sitting from a one leg stance. As we walked to the next machine I swear my torso went left and my legs detached and went right.

After the final machine he asked if I felt nauseous. I nodded yes. He made sure I downed a smoothie while we talked some nutrition and preparedness for my next visit.

My legs were pretty toasted for two plus days, but it was most certainly the Ball of Pain not the weights. I did Spin the following Saturday, rendering me basically useless that night. My niece was surly baffled on why I would do this to myself. But, the dogs need our help... it's for the dogs.

Next, a sure fire way to make Nifi laugh.

Spin On

How Fat Am I...?

That was pretty much the thought I had when I met with the trainer, Tony for the first time.

T3 (Tony The Toner) got me in the system, talked about goals and diet. I of course, lied about my beer and wine consumption. Then it was time to measure body fat. They have this contraption the looks like something out of Woody Allen's "Sleeper" a machine called The Orgasmatron. It is supposed to measure your BMI by air rather than in a water tank. Basically, I think it is BS because as I sat in this pod contraption in my chamois and swim cap... eeew... basically nothing happened -- just a couple clunks. The machine told T3 that I was 31.8% body fat. Now, if it had said 31.8% bloated liver I would have believed it. None the less, by diet and exercise I should trim down to 14% body fat and replace it with lean muscle. Great. The indicated diet calls for 1800 calories a day. One good ride burns 1600. That leaves me a handful of granola and a peek at a glass of water a day. I may not be Kate Moss, then again I don't have her cocaine addiction either.

Next visit -- the ball of pain.

Spin On

I Am Not Sure

...if I bought a used car or a gym membership. Either way I feel the pain.

I went in to check out a large local gym, got the tour and explained my goals of better cycling and hill climbing -- since we have none here. It is a nice facility, lots of equipment, clean, and a little elegant. The people seem more serious than my last gym and more "beautiful." Me? I slog in with my Crocs and a backpack. I look more ready to attend a campfire than work out.

Anyway, we get down to brass tacks and the guy starts writing all sorts of numbers down and crossing them out passing it back and forth to me saying he could do this amount "if I sign up today." He super low-balled me as a litmus test when I told him I was not going to sign up that day, I needed to discuss it with my financial planner (aka Nifi). I walked.

Thinking it over and doing some research, I went back a couple days later. Of course the deal was off -- but I got it for the price he had quoted before the "low-ball" which when challenged he had no good answer -- he "just said that" was the reply. Alas, I am am member for the next year+. I also signed up with a trainer for specific toning and weights that I felt I was missing. More on the next post.

So, I go to my first Spin Class that next Saturday morning. Lots of bikes were already reserved but I was pretty early and found a good spot, sort of out of the way, stowed my gear and bottles and started warming up. Just before class starts, people are filing in and out. The instructor looks at me and asks "Did you sign up for this class?" Um, no, Mr. Used Cordova never explained that to me. So, all the bikes are reserved. I have to collect my stuff and leave. Of course I slip in my cleats, spill water out of my bottles and look like a dork with my hands full of loose crap. Instant flash back to Junior High.

So I DO sign up for the following class an hour or so later. Man it was like Bikram Spin. The room was all hot from the first class and full of dankness. But, the teacher was good and so was the workout. No jumps, which I have mentioned do not play well with my anatomy.

Bottom line I am at a serious gym where people take more for fitness then socializing. I suppose that is why I am going, right?

The next morning I got in 30 miles on the road before it go too hot, but I sure felt the heat in my chest and level of fatigue. I did finish strong with a good average speed.

Next meet Tony The Toner

Spin On

So, What's New?

Well, a bunch, starting with the Blog banner and the updated Ride web site. I owe a BIG thank you to Jim at EMCC for his part in donating time against the cause in managing and updating the site.

The training to ride events for Lab Rescue/Shelters means even more to me this year. Sadly, on May 2 we lost our sweet chocolate girl, Emily. It was a long, tragic night that I will not soon forget with her seizures, dementia and fear. The most touching moment is when she drifted off and out of our world, she smiled. Her discomfort and long suffering had ended. I still miss her every day.

One dog, being Shilo, means twice as much love and attention and three times the walks! We are trying to get her weight down and it is working a little but it tends to be offset by extra "cookies."

A recent trip to Minnesota has me on a new cycling quest: The Three-Speed Tour next May. This group rides, eats and toasts their way around a 72 mile route along Lake Pepin riding vintage English 3-speeds and wearing vintage garb. Looked like a hoot and I hope I can make join in next year, possibly with a teammate or two!

My return to FL made me realize that I was REALLY belated in training for our late summer fall events. Yes, our "season" starts very late, I train at the worst possible time of year, in the most unbearable climate. Never said I was smart, just dedicated. My first plan of action was to join a new gym (more on that later) and get our new jersey's done. Gratefully, we had many business sponsors this year, enough to cover the cost of the production. Even during a difficult economy, friends and animal lovers have come through with much appreciated support.



Rather than continue on blathering about my weight training experience -- I will save that for the next post -- I will sign off for today. The heat index's are in the triple digits and dangerous. Even lawn work seems to be life threatening! Being Father's Day I want to wish all the GREAT dad's I know a happy day: Leonard, Larry, Mike, Eric, Chris, Kevin, Bob and David in Heaven. Shilo managed a great gift for me too, the request for a new sister! Look out Lab Rescue, here we come!

Spin On

Measure Twice...

and cut the check once.

Alas, my initial fixie build is complete but I cannot ride it. After careful consideration, searching and loads of time and parts investigation, it is too big for me! You might say "Ebayer Beware" but I was very careful with the selection of my '79 Raleigh Grand Prix frame. I researched, measured, even got caught with a book between my legs against a wall. Long story. Anyway, best I can figure the vintage geometry is taller than todays sizing. Or I am shrinking. In any event 53cm on the old Raleigh versus today equates to about an inch difference. Or ruptured gonads. Either way, it won't work.

So, I hope you enjoy the attache pictures as much as I enjoyed the build and the research. All the bits will be saved and used on my next build. The search is on for a 50cm frame of similar linage. Drop me a note if you have any leads on one, I have left over paint:)

Spin On

Long Time...

no post. Actually it has been a long time since I did any training/riding of significance at all. I plan to change all that soon.

I felt compelled to post today because of a sad but funny meeting we had today. We are working for a series of retirement communities. They are lovely, filled with caring, happy people. One part of our tour was to the Assisted Living units, specifically people with memory problems, like dementia and Alzheimer's disease. Terrible, terrible illnesses.

In one living room setting were about a dozen elderly ladies listening to vintage music. Very bucolic. Later on the trip home, one of my team asked "Why were they listening to that old music?" We explained that it took them back to a time they could remember and that they lived that life now.

The funny part? When I'm that age I will be sitting with a bunch of other old folks listening to the Violent Femms and The Ramone's.

Gabba Gabba Hey!

Happy St. Patty's Day

Posts have been limited due to limited training/riding. It hit me today that I have not been on a serious ride since October. I would say that my "recovery period" has officially run it's course.

I am pretty certain that the gym I attend is on a death-roll now. I showed up to a locked door early Saturday with two waiting classmates leaving. I was certain there would be no class so I headed back home to begin a long day of errands and projects. No exercise. Add to that a bountiful dinner with Two Dawgz (thanks to Nifi and her spicy shrimp risotto:) nothing much happened Sunday either.

I am hopeful to pull the team together in June for the Tour du Pepin in MN. We'll see, but I at least have to start training for something.

I can also add to my regiment riding a fixie! Raleigh number one is done (practically:) Thanks to Sir Wooly it is ready to roll. Took a lot of parts bin searching to fit everything together. Again, eBayer beware when it comes to buying parts from strangers.

Spin On

I Should Have Know...

when I glued my fingers together (twice) trying to attach the head badge to the vintage Raleigh I was in for some struggles yesterday. After a long while of cleaning parts, dropping parts and assembling what I could, it went to Sir Wooley today for completion. The bottom bracket, which several folks assured me was Italian thread, is not fitting. Which is ironically, fitting. I also learned that a ball bearing dropped from about shoulder height will bounce about 18" high. Just before they roll under a trash can, car or other garage obstacle. Plus, don't mess with $80 Brooks bar tape -- leave it to the pros.

The bright side was that Sir Wooley assured me I "would be riding by the weekend." I am looking forward to it for sure -- having never ridden fixed before, I think I have a lot to learn.

Weather here was not conducive to riding Sunday (laugh now as Alaska Jill heads out into the Yukon for a 350 mile Ididarod race) so I was only able to spin on Saturday. Not sure if having a bad instructor is easier or worse. He is just learning, can't keep up with the students so spends over half the time off the bike. Lots of repetitive jumps, no climbs and irregular speed work. He'll learn.

On the doggie front, we realized just what a gentle giant Shilo is when late last night she tenderly tried to bring a baby rabbit into the house. She dropped it in the porch and it got away unscathed. Emily would have eaten it:)

Spin On

The Sweet Smell of Success...

is really toxic, in fact. The commercial grade automotive paints have nasty, nasty fumes. But after weeks of trial and error, waiting, sanding and trying again I finally got my frames painted, cleared and pin striped. It took about 10 weeks to accomplish what should happen in a day, but I am pleased with the outcome -- finally.

I am focusing on one bike from here on out. I have a collection of new and vintage parts and some luxury items -- like Brooks leather bar tape. Need a couple more items then I can finish up and take her for a spin.

What a sense of relief!

And, congratulations to Levi and Astana for the ToC win!

Spin On

My New Wednesday Routine...

seems to involve getting cramps in my calves every time I do wind sprints in Spin Class.

Hmmm. I did have that great massage -- thanks again Nifi for the gift. The masseuse really worked out my hamstrings and with some stretching my calf loosened up. Fine all week but last night BOTH locked up doing sprints.

I hydrated well. Even had a bottle of CytoMax (way too sweet a mix -- have to adjust some ratios). One classmate suggested taking 2-3 Tums before class to get a calcium boost. Guess I will try that next.

Looking for suggestions.

Sister-In-Law starts her visit this weekend. She is a very easy house guest to have over. Plus it gives me time to fuss on bikes and ride some and not feel guilty about being selfish and leaving Nifi and the girls:)

No weights tonight, chores to tend to.

Spin On

Taking A Break...

from work (i.e. reading Fatty's Tour of California coverage -- much better than Cycling News or Versus:)

I have not written, nor ridden in a long time, aside from Spinning and lifting. I had developed a nagging cramp in my calf in my leg a couple weeks ago and it was getting pretty persistent. But, Nifi to the rescue! We traded Valentine's Day gifts early -- she wanted a facial and I needed a therapeutic massage. Last Friday I went in and got a really thorough once over. Turns out my hamstrings were like piano wire and pulling up my entire leg -- and calf muscle. Problem eliminated. Thank you Nifi for being such a generous Valentine:)

I have been quite frustrated with my bike build projects. The painting has take me waaaaay too many weekends. One little drip becomes a whole afternoon do-over and then another weeks wait to get back to it. In any event, I attached a couple pictures of the builds as I checked and straightened out two frames.



Angus checks out just fine



McTavish needs a little encouragement to get the drops straight and centered.

Big thanks to http://www.mytenspeeds.com as a great reference for vintage cycle repair!

Spin On

There is something seriously wrong...

with our office AC unit.

As I sit in my South Florida office as the sun rises over a 44º morning the air conditioning is running. That makes it about 42º inside. I am considering scrounging around the office for one of our lovely company logoed polar fleece blankets to wrap over my lets like a caftan. That would also be appropriate because today I have to create advertising for a retirement home. Or, as in the old west, I could crawl inside a buffalo carcass and ride out the cold. I best keep typing as my fingers turn white like two packs of knackwurst dangling from my frigid appendages. I recently logged in to my high-school reunion site from Minneapolis. I noted that I had not worn a turtleneck since 1985. I guess that officially makes me a Floridian.

That said, riding weather has been great! Perfect temps, sun for the most part and dry air. I must remember these days come July when a refreshing breath is relegated to getting the vodka out of the freezer.

I am diligently trying to amp up my training; spinning, riding, lifting about 4 days a week now. I have a long way to go to be ready for MM in August...

Fixie builds are coming along too. Hopefully I can finish painting this weekend then start strapping on components.

Must.... stop.... now.... I think office induced hypothermia is setting in.

Spin On

Certain Days...

it just does not pay to get out of bed.

This post was turning in to a bitch session. I had best stop here until I have positive cycling stories to share.

Spin On

The Day Started...

And ended much the same... going nowhere. I went to Spin last night and had a good workout, felt the best I had all week, in fact. The instructor had us in a race scenario (I won BTW) and the feeling I have been dealing with all week finally hit me: I was going nowhere.

For days I have stared aimlessly at a blank pad of newsprint trying to develop strategies and concepts to no avail. Defeated. Finally I got some exercise -- which was great, but it went nowhere too, like a big hamster wheel. But I am finding those endorphins are key to my happiness and over-all satisfaction. I HATE complainers, so I will stop -- I in fact have much to be thankful for, including my company, it is just that I hit a wall sometimes and feel out of sorts. Hopefully today will be more rewarding:)

One last job topic. Good luck to Jason who has been dealing with some job decisions. He is a talented rider and writer/designer and I wish him the best on his endeavors.

Back to bike builds. I have been ordering parts online and lately sending them back/exchanging them. One particular issue is finding a seat-post that works. You kind of have to damage/ding it to see if it fits -- thus no return. No matter how much I measure, I have problems fining the right one for the vintage frames. Which, I hope to finish all the frames this weekend. I'll miss the paint fumes though.

Spin On

Purchase Profiling

So, my latest obsession has been bike building/rehab. Namely in the name of fixed gears or "fixies." Thus the above logo above for another blog, T-shirt or spoke card. Anyway, part of the process for me has been to amass materials and tools along with bike parts/porn. The medium has a lot of cool options, colors, combos and gear past the more modern road bike. What I really like (aside from buying bike parts and tools) is the vintage nature of the bikes -- very old school, as in '50s on and working up from frames I had as a kid, like this Raleigh Grand Prix.



One major investment has been building a spray booth for priming, painting and clear coating frames. I did a half-a** pvc version which collapsed in a wind gust -- along with the wet frame hanging inside of it. So I bought a shade tent to wrap in plastic, 10' x 10' and it has the added bonus of irritating certain Fascist neighbors:)

That leads me to the point of this email. I'm rambling, bear with me. I often go to the store and while standing in line note what people are buying to paint a picture of that person's life. 2 pounds of hamburger and jug wine -- cheap date in the trailer park. Organic veggies, soy milk, Beano -- you get the idea. My list for Home Depot included tape, clamps, a plastic tarp, rubber gloves and a big plastic bin. That in-line shopper story spells out murder mystery. I half expected the seemingly mentally challenged cashier (he is odd) to push a secret button and be met at the Volvo by a swat team. Maybe even tazed by the hot dog vendor! Aside from the anxiety, I escaped with my purchase unscathed and or cavity searched. Built the spray booth and it works great. Hope to get color on the frames this weekend.

In-Line profiling is fun, give it a try. Reminds me; I need to get Milk-Bones and peanut butter.

Spin On