Time off the bike...reveals new passion

Well, where shall I begin...  I've been out of pocket for quite a long time and although most of you probably weren't sending out a search party to find me, I'm sure some may have been wondering where I've been and what's been going on in my neck of the woods.  My family and I have relocated to a new state for work, prepped a home for sale, located and moved into a new home all while trying to keep sane with so many things changing.

First and foremost, thanks for checking out the blog where I have made an effort to make things fun, educational (sort of), and entertaining.  Up until mid to late November, I had been spending lots and lots and lots of time focused on the bike.  I was engrossed in it, couldn't get enough of it and was always on it whenever I had a free moment right up until the excitement dropped off like going over a cliff.  

It was my own fault for putting in so much time on the trainer, focused solely on being faster, stronger, leaner on the bike that I rode the fun right out of it.  Have you been there? Become so short sighted on one thing that you lost or forgot the whole reason you were doing it in the first place?  That was me.  I wasn't sick of the bike, but I just didn't have the passion to saddle up and pedal with energy and excitement, so I stepped away from it altogether.

Some weeks passed by where I was looking and trying different things to ignite that spark that I found when I first got on my road bike.  I started running more, lifting weights, pilates, yoga, etc. in search for that magical sensation until I finally gave in to something that was taboo, unknown, and from the articles I read, potentially dangerous.  CROSSFIT.  

At the invitation of some friends that own and operate a crossfit gym affiliate, Crossfit PRx, I decided to give it a try and to my relief and amazement, it was not what I thought it was and at the same time it was more than I thought it was.  In my mind, I pictured arrogant meatheads lifting an insane amount of weight and judging those that couldn't match their strength, similar to my past experiences in a gym.  This was something completely different.  The group of men and women that suffered through daily workouts in this "box", as its called, were down to earth, friendly, supportive, and highly encouraging.  The first week was physically brutal.  I considered myself to be fairly fit, but quickly realized I was not as well rounded as I assumed. 

My body was sore everyday from the previous workout and just when the soreness was passing, another workout would make my muscles scream even more.  The workouts consisted of a warm up that prepares the targeted muscle group, followed by a routine that further fatigues that muscle group, and finished up by a WOD (Workout Of the Day) which is usually timed or set up as a high paced circuit that usually thrashes my body.  By definition, Crossfit optimizes fitness through constantly varied functional movements  performed at relatively high intensity and I definitely did not personify any portion of that!  As the weeks went by, I quickly realized the only person I need to compete with is myself.  Can I do better than I did a moment ago, a day ago, a week ago?  Can I push harder, do one more rep, make my mind tougher and think past the pain?  It was this mentality and the encouragement of my fellow athletes, which goes hand in hand with crossfit, that I was able to build more confidence in my abilities and see past my prior limitations.

Even though I was moving slowly due to muscle soreness and I could fall asleep in a matter of seconds the moment I stopped moving, I kept thinking about what challenges we were going to face the next day.  I could feel that burning sensation in my core...other than muscle soreness.  I started to feel that fire inside ignite and like a phoenix from the ashes, a new passion revealed itself because I was able to get out of my own way, try something new and truly allow myself to be humbled by what can be accomplished by stepping out of the comfort zone.

As for the bike, I haven't given up on it.  We will meet again soon and venture out on some new terrain.  It's still a passion I love and will continue to make time for, but my plans now are to incorporate my two fitness passions together that will not only make me a stronger cyclist, but a stronger overall athlete.  My specialty, will not be specialized.



This was my first Workout:

Be mindful that you do the following at your own risk and to listen to your body to reduce the chance for injury.

Warm up: 5 Sets
5 Barbell Squats (dumbbell or bands can be used)-push hips back, keep chest and chin up

Workout 1: 3 Sets
20 Wall Balls
10 Squat Cleans-(modify with a Catch Squat)
10 Dumbbell Snatches

WOD
Pistol Squat (one legged squat, left leg then right leg)-1 minute 
Rest-1 minute
Burpee-1 minute
Rest-1 minute
Jumprope-1 minute

Until the next time, 

Keep your mind sharp, body fit, and pedal hard

MB&B

You Done Been Shrunk Cortisol!!

Hello My Friends,

Sooooo Stressed Out!! I'll Fight Myself!

As everyday athletes, we all have to deal with normal stresses such as work, family, deadlines, etc. and there is that constant search to find time to unwind and relax so our bodies can decompress to some state of normalcy.  In my case, there is no such thing as "Normal". 

There came a point over the weekend when the stress level was too much for me.  I'm usually an easy going guy and am pretty good at rolling with the punches.  I could feel my mood changing, tension building in my neck and shoulders and my mind weighed heavy on far too many issues that I couldn't sort out.  Cortisol, one of the "stress hormones" in the body, had been apparently working overtime in mine.  My wife could even see it taking its toll on me and how rapidly my cortisol levels were preparing me for the "flight or fight" response. 

In the past, the natural tendency was to look for carbs to ingest to prepare my body for flight, a response I had grown accustomed to since childhood, but this time was particularly different. 

"When cortisol spikes, it tells the body to eat something with a lot of calories--a great survival tactic if you need energy to flee a predator but not if you're fretting over how to pay bills," says nutritional biochemist Shawn Talbott, PhD, author of The Cortisol Connection.

Read more: prevention.com

I WAS READY TO FIGHT!

More specifically, I was looking for a fight, even if it was with myself.  Instead of going toe-to-toe in front of a mirror, I suited up, prepped the bike and struck out on a ride determined to flush out every bit of worry, anger, irritation, and negativity in my body that resulted in a 24 mile trail of emotional carnage laid out on the road for no one to see, aside from the grimace on my face and anger in my eyes. 

As the miles and time ticked by, I could feel my mood change, shoulders loosen and head clear.  Endorphins were building in my body and I welcomed every drop of it as it put the smack down on the cortisol.  Every now and then one of those "things" would pop back in my head and I would increase leg speed and hammer on the pedals to either ride away from it or to simulate stomping it to the ground with every pedal stroke. I like to think it was the latter, but was probably a combination of the two. 

In the words of Vector from Despicable Me, "You Done Been Shrunk!" 

Throughout the ride, I found myself practicing techniques that had me pushing harder on the climbs and pedaling faster on the descents.  Now being a flat lander in East Texas, we don't have many real "climbs", but it just doesn't sound as cool to say that I rolled over a gopher mound in my hardest gear.  We do have our share of false flats and gentle hills, but for the sake of this post, these were climbs of the grandest nature. 

The techniques I'm learning are from a video training program that are teaching me ride stronger, faster and more efficient.  It's in the similar styling of P90X and Insanity in that it's a 90 day program with short specific training goals in mind.  I'm starting my 5th week and have already seen improvements in my cycling strength and ability.  It's challenging, tough and rewarding.  Graeme Street is the owner/operator/founder of Cyclo-Club and developer of the Cyclo-Core workout programs.  I've been listening to his podcasts for years and have learned a great deal from him.  If you'd like to check out the workout plan that I am using, click the link below the video.  You can also follow him on twitter @Cycloclub.

Cyclo90H.I.T - 90 Day High Intensity Training System

I hope you've found my lesson in cortisol management helpful, if not enjoyable to read and look forward to your comments and feedback.  Check out the training plan if you're into cycling and want to be stronger on the climbs and faster on the flats.  I definitely notice a huge difference in my abilities on the road and cannot wait to see what I'll achieve at the end of the program. 

  

Until the next time,

Keep your mind sharp, body fit, and pedal hard

MB&B

Tiny Bicycle Camera Helps Solve Hit and Run

Howdy my friends,


This story is a few months old, but shows good use of technology.  It's a remider that not all drivers are scanning down the road and allowing cyclist 3 feet of riding space. 


Tiny Bicycle Camera Helps Solve Hit and Run: Investigators in Berkeley, Calif. were able to use tape from a tiny camera mounted on a cyclist’s bike to track down an alleged hit-and-run driver. The camera was mounted on the bike of a friend of Brazilian racer Bruno Gregory to record his cycling performance so he could improve his technique. As the two were riding through the leafy streets of Berkeley, footage shows a black car swerving into the frame, slamming into them. The bikes went down and the car took off.
Luckily, neither Gregory nor his friend were seriously hurt in the collision; in the footage you can see them talking in the aftermath. They are only slightly bruised, but their bikes were seriously damaged.
The incident might have ended there, were it not for the tiny camera mounted on the bike of Gregory’s friend. They turned the tape over to police and posted it on YouTube, where it’s already been viewed more than 200,000 times.
Police were able to slow the video down and enhance it enough to see the car’s license plate number, which investigators traced to 43-year-old Michael Medaglia.
Medaglia claims he wasn’t driving that day, and that the car had been stolen. Police say they aren’t buying his story, and arrested him for felony hit and run, along with several other charges, including drug possession and violation of probation.


The video that abcnews ran can be seen here. 


I have also linked the actual video taken from the bike.


Part of my agreement with my wife when I started riding was to add safety devices/apparel when on the roads.  The brain bucket is a given as well as my mobile phone, and sunglasses, but I also use a rear flashing light everytime I'm on the road, as well as a front light, if I happen to ride at dawn or dusk, a bike mirror and a RoadID.  Granted, it wont stop an idiot from being an idiot, and it wont make you faster, fashionable, or stronger on the bike, and since I am not an elite racer with a support car following me, I'd rather be as well prepared as I can, especially when most of the rides are solo.      


What do you practice to stay safe on the roads?  Share with your comments or send me an email.  You can also follow me on twitter @mindbodybike.

 

Until the next time,

Keep your mind sharp, body fit, and pedal hard

MB&B

Foundation Training with Dr. Eric Goodman and Peter Park

Foundation Training

I recently received the book, Foundation, by Dr. Eric Goodman and Peter Park, that I have yet to complete reading.  What I have learned thus far is that in order to be a stronger athlete, your foundation, which include your abs, obliques, back, glutes, and hamstrings, must receive equal training time.  I am fortunate to have practiced a few of these exercises before reading this book as I suffered a lower back injury some years ago (nothing that required surgery) and have looked for ways to alleviate and strengthen my back.

***Note: At the time of my injury, I was 15-25 pounds heavier, so weight is a HUGE factor(no pun intended...well maybe) in increasing your risk for back issues***     

Building a stronger mid-section, you are able to generate more power for your specified sport or fitness goals as well as reduce fatigue in those support areas for endurance events.  By understanding a little anatomy and physiology, Goodman and Park teach you how to strengthen and build a solid mid-section that will also alleviate lower back pain that many of us suffer as a result of sedentary lives, poor posture, or as a result of injury.  

The following video clips will provide a few methods to strengthen your foundation, beginning with an exercise called the "Founder".  I hope you enjoy the videos and find them useful as you incorporate these exercises in your fitness training.


Please post your comments below or follow me on twitter @mindbodybike.

Until the next time,

Keep your mind sharp, body fit, and pedal hard

MB&B

Stretches for Cyclists

Hello and welcome my friends,

In the pursuit to become a stronger, leaner, faster athlete, I think alot of us, myself included, need to be reminded the importance and value of incorporating a good stretching routine after your workout.  The following is a great acticle from Bicycling.com.  I noticed that by remembering to perform these exercises after any workout will help keep me limber and will definitely flush out the lactic acid in my muscles to reduce soreness and muscle fatigue while improving your pedal stroke by improving your flexibility in the saddle.  The increased flexibility has helped me stay in the drops for longer periods of time which come in handy when riding with a headwind and the need to get aero is better than sitting upright like a mainsail catching the wind and making your forward progression that much harder. 

Stretches for Cyclists

Increase your flexibility—and improve your cycling—with these stretches.

ByJoe Lindsey

These yoga poses, though they're also strength moves, will double as stretches to warm up. You'll need a soft surface or yoga mat, a foam support block, and a strap or latex resistance band. Hold each pose for five to 10 breaths (about 30 seconds), remembering to breathe through your nose. After you reach the proper position, says Farmar, concentrate on improving it with each inhalation--flatten your back a little more, stretch your hamstrings a tiny bit farther.

1. Downward-facing dog

Start on hands and knees. Lift hips into an upside-down V-shape, keeping palms on the floor. "Bend your knees if necessary," says Farmar. "Don't focus on putting your heels on the ground, but rather on flattening your back."

Works: Lengthens back muscles and hamstrings, for more power on the pedal backstroke

2. Thunderbolt pose 

From downward dog, walk your feet to your hands and then squat as if you're sitting in a chair. "The tendency here is to have a big 'C' curve in your back," says Farmar. "But you want to engage your core, so pull your belly up and in, and flatten your back." Reach your arms up over your head and roll your shoulders back and down to open your chest.

Works: Glutes, quads, hamstrings and lower back; also helps open chest for better breathing

3. Crescent Lunge

Step one foot forward into a lunge position, arms still raised. Focus on keeping the heel of your back foot as close to the floor as possible and your back leg as straight as possible, and keeping your shoulders aligned over your pelvis. Never push your front knee past your toes, or you'll put undue stress on the joint. Hold for five to 10 breaths, then switch.

Works: Hip flexors, quads, hamstrings

4. Half-pigeon

From the crescent lunge, lower yourself to the floor with your forward leg crossed in front of you, rear leg straight out behind. Unless you're ridiculously flexible, use a block under your hip for this pose. Don't worry about how low you go--the important thing is to keep your hips level, without letting one sink to one side. Fold forward, if possible. Hold five to 10 breaths, then switch legs.

Works: Hips. "This leads to less hip rock and less knee rotation while pedaling," says Farmar, so your pedal stroke is more efficient.

5. Bridge

Lie on your back, knees bent with feet planted close to your butt, arms by your sides. Exhale and lift your pelvis up in line with your knees and your sternum toward your chin, keeping shoulder blades and head flat on the floor. Join your hands underneath you. NOTE: Never turn your head in this pose. If you have a back or neck injury, skip this exercise or do it with extra care, and place a folded towel under your shoulders at the base of your neck.

Works: Glutes and abdominals; helps strengthen your back and open your chest to make your reach to the handlebar more comfortable

6. Recline hands-to-toes pose

Lie on your back and, using a strap looped under one foot, lift that leg up in the air, leaving the other leg flat on the ground. Don't worry about keeping the raised leg perfectly straight if you're not flexible, but do try to pull your heel past your hip. As you hold the stretch, point your toes to the sky and then flex your foot so your heel points skyward. Do this several times; switch legs after five to 10 breaths.

Works: Hamstrings

Until the next time,

Keep your mind sharp, body fit, and pedal hard.

MB&B

Tri-County Ride-know your limits and when to push them

Good Day my friends, I had the opportunity to meet up with John, a fella I met during the Magnolia Miles event some weeks ago and he brought another friend, Morné, to join us on a ride this past weekend.  Morné originates from South Africa, which I thought was pretty cool and we hit it off immediately.  Morné is what John called a skinny rider, which spells doom and suffering for us heavier set guys as he kept us pushing our limits just to keep in pace.  To be good at anything, you really need someone better than you to push beyond your comfort zone and give your muscles a quick (and sometimes severe) wake up call.

Half-way through the ride, John decided he was going to attack at every climb while calling us a bunch of pansies (or some other expletive that was a direct attack on our manliness).  John threw down the gauntlet and Morné happily accepted the challenge as he exploded off the line, tucked into John's slipstream for a few pedal stokes and powered ahead to win the sprint to the top. 

What is it about the male species that we constantly test each others machismo by calling each other a derogatory name?  It's all in fun, but it never fails to bring laughs and challenges as we attempt to keep our dignity and pride in what boils down to a name calling contest.  Alas, I too fell into the trap and attempted to battle it out after John took off at the bottom of a short steep climb followed by Morné.  I'm no climber, but I thought, "Let's see what I can do!", so I shifted gears and hammered on the pedals.  I remember looking at my bike computer and seeing 27.5 mph (HOLY SMOKES! THIS IS FAST & IT'S UPHILL!).  I was feeling strong, even as my legs were screaming at me to stop pedaling.  I looked up expecting to be close to the attack.  I was dead wrong.  I saw Morné passing John to the top of the climb about 20-30 yards ahead of me.  It was amazing to see them battle it out like that!  It went on like this for at least 5 or 6 climbs with me bringing up the rear.  I tried to match the attacks and speeds these guys were hammering out just to keep competitive (this came back to bite me in the arse).

Summer 2011 Wildfire

We were at the 45 mile mark when we headed back to with 22 miles to go.  I took my turn at the front and set the same pace as John and Morné had with the wind in our faces.  I made it 4-5 miles before I had to peel off and make an attempt to recover.  From mile 50 to the end of the ride I was bringing up the rear trying to keep my pedals turning.  I was cooked, suffering and trying to keep up.  It was then that I kept thinking about how I should have conserved my energy early on so I had enough in the tank for the end.  Thankfully, it was a no-drop ride and the guys were sticking with me and encouraging me to keep pedaling.  There were still the occasional attacks that I was unable to match, but they were kind enough to keep it short so I could catch up.

Summer 2011 Wildfire

These types of rides reinforce the need to know your limits and how to plan your workout.  It's not just about finishing, but finishing strong and having a great support group to keep you moving when your mind and body want to stop.  I'm thankful for the group I was with and the lessons learned.  After a few days of reflection, I've come to the conclusion that a S.W.O.T. Analysis would be a great tool by laying out a plan of action to sharpen your current skills and develop and identify areas for improvement.  For those not familiar with the strategic planning method, a S.W.O.T Analysis identifies your Strengths, Weaknesses, Opportunities, and Threats.  Think about where your fitness goals fit into these four areas and where/what are the areas that you need to work on.  S and W are simple enough, but the Opportunity could be something along the lines of making better use of your time in order to have a more effective workout and the Threat could be allowing your stomach to dictate your next meal by not making healthy food decisions, especially right after a workout. 

Post a comment or send an email and we can share our experiences and grow our support group as we fight on to be stronger, leaner athletes. 

Until the next time,
Keep your mind sharp, body fit, and pedal hard

MB&B

Shut Up Legs!!

Hola MB&B'ers!  


There are a few things that I am certain of.  One of those is how your body can start to "talk" to you when working out.  You feel the strain, the muscle ache, and you almost think you hear your body telling you to stop putting it through the misery of lifting weight, running, riding or whatever you are doing to cause discomfort and fatigue.  When on the bike, my body talks to me a lot, "Stop pushing so hard!", "This is hurting!", "I'm out of breathe!", "Why do you make me work so hard?", and its these times that I think of Jens Voigt and the conversation he has with his body.             

Talking Back

By Jens Voigt for Bicycling.com

I am always surprised when people come up to me wearing a T-shirt that says, “Shut up legs!” It was just something I said once, long ago, to a journalist who’d asked how I could dig so deep in races. But even today people who see me say, “Come on, Jens. Tell us! You know what we want to hear!”

“Shut up legs,” I say, and they love it. They laugh. They tell me it inspires them.

Jens Voigt Inspired tee from StomachofAnger.com

Until the next 

Keep your mind sharp, body fit and pedal hard

MB&B

Indoor Training - Thanks Kurt Kinetic & Garmin

This past weekend was completely rained out so the opportunity to get out on the open road to ride was squashed.  To stay motivated and focused, you may have to get creative with your bike training or fitness strategies.

Late last summer, after hours of research, reading reviews, side by side comparisons and the like, I decided that I could benefit from owning an indoor trainer to log in some miles when it was far too cold or I was too lazy to get on the road.  I chose the Kurt Kinetic Road Machine due to its sturdiness, design, and mainly because the resistance simulates the ride and feel of being on the road (not to mention that it is also 100% leak-proof).  This Road Machine came with the trainer, mat, riser, dvd, and cyclo-computer that provides you with loads of data, including power output for current watts, average watts and max watts.  It's a great piece of machinery to have in your arsenal when the weather turns south as it did in my case over the weekend.  

Owning a DVR, I was able to record and watch every stage of the Paris-Nice classic race and decided what better way to work out than to do a "virtual" ride with the pros ( I think I might have smoked a few of those guys as I fast forwarded through the commercials).  So Thursday, Friday, and Saturday, I was racing in France and sleeping in my own bed in Texas...pretty cool huh? 

In addition to the Kurt Kinetic computer, I also own the Garmin Edge 500 cycling computer that provides far more data such as heart rate, elevation, programmable workouts, routes and saves all the data for download.  

The best ride (or one of the toughest) came Sunday night when the ride-along with the TV was no longer motivational.  I set up a workout on my Garmin Edge 500 that was taken from Bicycling Magazine or Chris Carmichael or Chris Carmichael doing a piece for Bicycling... either way, the program, drill, workout session or whatever you want to call it breaks down like so:  

1. Warm Up 10:00 min:sec None
2. Repeat 4 Times

   1. Interval 1:00 min:sec 100 to 140 rpm
   2. Recovery 2:00 min:sec 80 to 90 rpm
3. Recovery 5:00 min:sec 70 to 90 rpm
4. Repeat 12 Times

   EditDelete

   1. Interval 0:30 min:sec 100 to 140 rpm
   2. Recovery 0:30 min:sec 80 to 90 rpm
5. Cool Down 10:00 min:sec 70 to 90 rpm

The focus for this workout is to spin an easy gear and a high cadence designed to build fast legs.  If your struggling to turn the pedals over, you're in too hard a gear and need to back it down.  You should be able to feel that connection to the pedal as you spin, but not so much that your muscles are screaming.  If the cadence I have listed here is too easy, adjust accordingly.    

  

Here are my overall results of this Speed Interval Session taken from the Gamin Edge 500.  Note that the power (watts) in the details section were taken from the Kurt Kinetic computer and added in.    

Try it out and send me your feedback, I'd very much like to hear your thoughts/comments/suggestions on this workout or anything from my other posts.  

Until the next time

Keep your mind sharp, body fit and pedal hard

MB&B