Day 186: Little Things

I went on an early morning ride yesterday in an area that I remember doing a few months ago. I remember getting to the top of the small hill and breathing like a ban chi. My heart was pounding and it was all I could do to keep my composure. Yesterday, heavy breathing, but less painful and stressful than before. Also, riding to and from work was a work out months ago, now, it's a quick pedal.

I have to share these things because they are little reminders of progress being made. I've been doing this thing for 6 months now and I still get frustrated because it's still not easy, and I don't see big changes....but I am seeing "little"signs. Little things here and there give me threads to hold onto and assure me that it's all going to be worth it.

In the first part of October, I am going to be riding a 26-mile bike route of the Utah Marathon. It's not a competition for the cyclists, but I did sign up to do it. Tomorrow, I am going to go do the route, and time myself and see where I'm at. I'll let you know how it goes.

Have a fabulous pedal today!

Don

Day 182: Motivation Tuesday-Meet Mark Thalman

Today I’d like to feature an interview with Mark Thalman, a dad, cameraman and a tri-athlete who has a real cool approach to health. Mark is one of the nicest guys you’ll ever meet, but under the hood, there’s some serious drive. The thing that I like about Mark is that he values his family, and actually has included them in his world of biking. Mark has a lot to share, so if you want to read this quickly, I’d suggest you grab a donut, an apple and sit down and enjoy his story.

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Tell us about your self

I am a 45-year-old documentary cameraman living in Bethesda, Maryland. I have been happily married to my wife for over 16 years and have two delightful daughters, ages 8 and 6. I am an avid road biker who commutes 25 miles about three days a week from my home to my office in downtown D.C.

Since I began biking seriously in 2000, I have ridden over 35,000 miles (most of them commuting) and was thrilled to learn that this means I have "virtually" circled the Earth (24,860 miles) on my bike. In May of 2012 I did my first sprint triathlon in Annapolis, Maryland. I was inspired by my daughter who had completed a triathlon (justtryanit.com) of her own the previous spring to raise money for children with cancer. I remember before the race she said, "Daddy, I'm scared. I think this is going to be too hard for me." "You'll be fine," I reassured her. "It's not that hard. Just keep going." Later, I reflected on my hypocrisy. I didn't know how hard it was because I had never done it myself. It was time for daddy to put up or shut up. It was time for me to become a triathlete.

My "athletic career" began as a kid in Orchard Park, New York where, aged 12,  I received the coveted Gold Brick for the worst dive on the Eagle Ridge swim team. My lunge from the starting blocks resembled that of a clumsy praying mantis. Michael Phelps I was not. Later, I "earned" a JV letter in football (they had a policy of not cutting anybody) as a blocker on the Orchard Park Quakers' extra point team. The Quakers didn't score much and never attempted field goals so my game experience usually amounted to one or two plays, during which I usually missed my block. I had a lot of time perched on a frozen bench under a veil of falling snow to consider my athletic future and decided at season's end that I might be better off photographing sports than participating in them. So in 1983, I gave up on athletics and became a photographer.

When did you start riding a bike?

By 2000, I had realized my dream of becoming a TV cameraman in Washington D.C. I'd  traveled to exotic destinations like Haiti and Egypt for stories and often visited Washington's corridors of power to photograph senators and presidents. I was also woefully out of shape. I had always reasoned that the physical nature of my job was exercise enough to keep me fit, but the erratic hours and fast-food meals were doing quite the contrary.  I had no energy and would drink sodas or eat candy when I needed a boost to get me through the next shoot. When I came down off the sugar high, I felt lethargic and otherwise awful. One day my wife and I were sitting in a coffee shop when I noticed a flier for a charity bike ride which began in Warrenton, North Carolina and concluded four days and 330 miles later in Washington, D.C. "I'm going to do this," I inexplicably announced to my wife who just about spit her coffee across the table at my absurd proclamation. "Do you want to join me?" I continued. Never mind that I didn't own a bike. And never mind that I hadn't performed a single act of athleticism since I pried my frozen behind off that bench at Quaker Stadium 17 years earlier. I was going to ride 330 miles and that was that.

What motivated you to start riding?

I just wanted to feel better and liked the idea of biking because it was something I could do alone. I hadn't had much luck with team sports and wanted an activity I could do at my own pace, without any pressure from others. Plus, I loved the idea of looking at a map and knowing that other people would be traveling the distance of some of my longer rides by car or even by airplane! Once I got more confident, My wife and I began doing group-training rides organized by the charity. These provided a strong incentive to get out of bed early on a rainy Saturday morning to do 60 or 80 miles. More experienced riders generously taught us a host of essential skills including how to: maintain our bikes ($350 Specialized hybrids), change a tire, eat and drink enough, deal with inclement weather, signal to cars, ride in traffic and pace ourselves to do over one-hundred miles in a single day. Then do it again. And again. We trained about three days a week, from February until our event in June, and went from being exhausted after a fifteen-mile ride to completing multiple "centuries." The euphoric feeling we experienced rolling to the finish in Washington D.C., cheered by thousands of friends and family, is one I will never forget. I was hooked forever.

How do you find time to workout?

Training has become more involved since I began doing triathlons. Before triathlons, I would commute on my bike as much as I could during the week and then try to get in a longer ride or two during the weekend. I averaged between 3,000 and 3,500 miles a year this way. The problem was that when the days got shorter and the temperatures began to plunge, I often stopped altogether. Some years I stopped in November and did nothing again until April. In those four "off months" I lost much of my fitness and found myself basically starting over again every year. I would also eat very poorly and get depressed in the off-season. With triathlon, I've found that there is never an excuse not to exercise. Bad weather? Go to the pool. On the road for work? Do a quick run. Really busy day? Commute on the bike. You get the idea. My life is as complicated as all of yours. I work long erratic hours and have two young children whose soccer games and art shows I refuse to miss. My solution is to find the time when I can and not get discouraged when things don't go as planned. This weekend I got up at 5:30 a.m. to swim and then came home and did a six-mile run. I was back in the house by 8:30 a.m. to greet my family as they awoke and enjoy our weekly "pancake morning" together. Often I swim at the local YMCA after bedtime stories are done and I've discovered that during those two hours your kid spends at yet another Chuck E. Cheese birthday party, you can get in a pretty long run.  You can ALWAYS find time and bike commuting is a great place to start. You're going to spend a certain amount of time getting to work each day anyway, why not exercise at the same time? I know, I know. What about the clothes? You can carry them in a backpack. What about showering? Many offices have showers and if they don't, join a gym near work. I pay $19 a month for a gym membership around the corner from my office and use it primarily as a shower. What if I get a flat? Carry the right gear and change it. Most bike shops offer maintenance clinics at little or no cost. It's too scary to ride with cars? Find a local bike group and join them on some weekend rides when there's less traffic. The seasoned roadies will be pleased to offer guidance. Bikers help bikers. It's part of the culture. Where will I put my bike when I get to the office? Increasingly, workplaces are providing room in parking garages for bike storage. Failing that, there's always a utility closet around or an empty cubicle. What about when it gets cold and dark? Dress in layers and buy a good front and rear light so the cars will see you. But I'll look ridiculous in lycra!? Lycra is HOT! Any other excuses? I didn't think so. Give bike commuting a try tomorrow! As an added benefit, you save loads of money! Commuting by public transportation in Washington D.C. costs me almost $10 a day. I can ride my bike for free and reach the office in exactly the same amount of time. Sounds like a no-brainer.

How do you motivate yourself when you don’t want to workout?

I am motivated by fear of failure. I am not one of these incredible souls who can religiously go to the gym and do their hour-long workout routine day after day. I need an event, one that I've paid money for and told my friends about, looming in the distance to get me inspired to layer-up and ride in the dark, in February, when it's 23-degrees. It needs to be something a little scary. Not impossible, just a little more than I think I'm capable of doing. I did my first triathlon in May and within hours of crossing the finish line I'd decided that my new goal would be to do one a month for the next six months. The Nations Triathlon in September will be my fifth of 2012. Ask my wife. Twelve years ago that was inconceivable!

What is your philosophy about eating?

Last night there was half a tub of chocolate chip ice cream in the freezer, left over from a weekend BBQ. I ate it---all of it. This pretty much sums up my dysfunctional relationship with food. I have no self-control and will give in to temptation with minimal prompting. Therefore, I must keep my distance from the bad stuff. My wife, being far wiser and more disciplined than I, makes sure that there are few temptations around the house. There are no sodas, cookies or potato chips to be had anywhere. I try to eat three meals a day including: a piece of toast with some peanut butter and a banana for breakfast, a salad with chicken or other protein for lunch and a reasonable dinner. I need enough calories to sustain the exercise but I sometimes have trouble with portion size and go overboard. My biggest challenge is getting off the sodas, which seem to be lurking around every corner. I will stop! I really will!

What is your philosophy about weight loss?

Do it the right way. Several years ago I lost a bunch of weight on the South Beach diet but it quickly returned when I became less disciplined. I credit the diet for teaching me the right foods to eat and how body chemistry works, but I've had the most success keeping my weight under control when I'm exercising religiously and staying away from the things I know are bad like sodas.

What advice would you offer to someone that wants to make a change in his or her physical activity?

There are a million reasons to do nothing. But, at the end of the day, you are responsible for your own health. Take the first step and you will quickly discover that there are loads of people out there who are ready to help you. Set a goal, sign up for an event and feel better. I started from nothing and have since ridden from New York to D.C., from North Carolina to D.C. (three times) and over three of the toughest mountains in the French Alps (Galibier, Telegraphe and Courcheval). So can you.

What is a typical day of riding for you?

During the week my ride consists of 12.5 downhill miles along suburban Maryland roads, the beautiful Capital Crescent Trail and the streets of D.C. Along the way I ride along the Potomac River, glimpse the Washington Monument then pause for a few moments on a bench at the Georgetown waterfront to read 210Again and admire the college crew teams practicing. Then I rocket past the Kennedy Center and down L Street to my office. In the evening, I go uphill home. On the weekend I do longer rides, usually in the 35 to 50 mile range around rural Montgomery County.

What goals do you have for yourself in the near future?

On September 9th I'll compete in the Nation's Triathlon in Washington D.C., my first at the Olympic distance (1,500 meter swim, 25 mile bike and 6 mile run). I want to do another sprint triathlon in October to make it six for 2012. In 2013 I want to do six more triathlons, possibly culminating in a half-Ironman in the fall. But I also have longer-term goals. I believe that everyone should try to do at least one thing that is truly epic in their lives---something that defies logic and tests their own ideas of what's possible. That said, in the summer of 2017 I will be packing up my family and heading west to Oregon for three-month bike ride across America. I understand that I've got one shot to enjoy my kids' childhood and want us to share this grand adventure together. We started laying the foundation this summer with a week-long bike trip along the Danube from southern Germany to Vienna, Austria. We covered 110 miles in six days, drank a lot of hot chocolate, ate a lot of bratwurst, sang a lot of bad pop songs and generally had a riotously good time! I must also admit that I've begun thinking about doing an Ironman triathlon (2.4 mile swim, 112 mile bike and marathon) too. Epic.  

Where can we follow you on your journey?

I haven't got a blog but if you like what you're reading maybe I'll start. Let me know what you think.

What brand of bike do you use?

I have two bikes at the moment. I just bought an aluminum Cannondale Synapse to replace my eleven-year-old steel Lemond Buenos Aires as a commuter bike. It has a relaxed geometry, favorable for carrying a heavy backpack, and robust Mavic Aksium wheels to absorb the beating D.C.'s roads dish out. I replaced the tires with Continental Gatorskins. They are lined with kevlar to resist punctures and I've found them to be pretty effective. My pride and joy is a 2009 Cervelo RS. This is a beautiful carbon fiber bike with Ultegra components that I use on longer weekend rides and races. I'm not likely to win the Tour de France anytime soon but this bike makes me feel like I could.

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Thanks Mark for not only shooting beautiful and inspiring video at your day job, but for inspiring all of us with your after-hours biking, swimming and running. We look forward to seeing you succeed in your triathlon and ironman endeavors!

If any of you want to get in touch with Mark, let me know and I will put you in contact with him!

Lean Forward and Pedal Fast!

Don

Day 179-Weigh-in Day: 316.4lbs

WEEK 25

Start Weight: 365.4

Last Week's Weight: 317.8

Current Weight: 316.4

This Week’s Weight Loss: 1.4lbs

Total Weight Loss: 49lbs

Miles Biked this Week: 107.45

Total Miles Biked: 1555.95

Miles to Go: 5944.05

GEOGRAPHY (Where I'd be on the map having started at my house in Salt Lake City, Utah, heading for Tokyo):

Pacific Ocean (850 miles off the west coast. I am heading for the Hawaiian Islands)

WEEK’S MILEAGE

Monday: 7.85

Tuesday: 8.25

Wednesday: 28.49

Thursday: 7.73

Friday: Rest

Saturday: 55.13

TODAY:

This morning I got up at 4:15am and got ready to take on my first 50-mile ride! I knew I could do this ride, it’s just that I wanted to know how bad it would be on my knees and butt. I met a couple of my buddies at 5am and we took off to the Jordan River Parkway. It’s a paved bike route that travels pretty much the length of the Salt Lake Valley.

The first couple of hours we rode in the dark, which was a little annoying, but next year doing the Fuji ride, I’ve got to ride in the dark for 5 hours. So it was a good taste for me. My bike light that I bought 6 months ago has never really worked right, so I took a cheap ole LED flash light and duct-taped it to my handle bars. Worked like a charm until hitting a bunch of bumps, then it would flicker on and off with each bump.

We rode through a few sprinklers that were watering the pavement---that was nice and refreshing at 6am! I really like the bike path. It’s pretty level and doesn’t pose too many hills. It’s just a great endurance ride. We got out to about 13800 South (about 20 miles from our starting point) and the path was closed due to some construction. We tried to find a way to get past it but they had it blocked really well. The only way to get past it was to ride through some brush and then turn on to Bangerter Highway. That is not something you want to do on that busy highway. It’s more like a freeway. So we turned around and rode 35 miles back down the path. I got a flat tire on the way back and when I looked at the tire there wasn’t just one thorn, but 2 thorns in my tire. I think that came from off-roading it when we were trying to get past the closed section of the path. We stopped to fix that flat, which I am a pro at now. I think I’ve had 7 flat tires over the past 2-3 weeks. As I was fixing the flat, I nice older gentleman rode up to us with a bike pump and asked if I’d like to use it. I have a little mini hand pump, and so his regular sized pump made it really easy. We chatted about him being a retired WWII vet and pilot. He was very friendly and has recently been dealing with cancer. What a nice man who showed up out of nowhere, and came and made life easier for me! He was riding a Beach Cruiser-type bike. It was like he was sitting there waiting for us, and then showed up to offer service! Cool dude. He was gone as quick as he appeared.

Well, about 30 miles into the ride I could feel my knees really starting bark. Nothing serious, but I could feel the pressure. Taking the 10-minute break to fix the flat helped. Then my knees started feeling better again, but my butt was starting to get a little sore. I was riding my “bleeding gel” seat that I’ve covered with duct-tape and a plastic bag. It still works, but I really need to get a new seat.

I drank a 32oz Powerade during the ride, ate a Clif Bar, and a few pretzels. I didn’t ever feel hungry, or thirsty. Everything went well. It was good to get home and get off that bike seat. I had to immediately shower and head out the door to a special occasion my friends were having. My legs and knees are sore I tell ya. I hope I can walk tomorrow.

It was a great experience and again, if someone would have told me 6 months ago that I’d be doing a 50-mile bike ride, I would have laughed. It showed me that I am on my way. I’ve put in over 1500 miles so far…it’s paying off for something…I think.

The ride from Tokyo to Mount Fuji is 60 miles, and has a steady but not too bad incline. If I can do a 50-miler right now at 317lbs, what will I be able to do in a year from now, at 210lbs!

I think one of the biggest things I needed to do today was see how long I could stay in the saddle. We were on the ride for 6 hours. We probably were off our bikes for no longer than 20 minutes during that time. But I was grateful that I survived for 6 hours. But, again, it was nice to get off that seat today, and rest the butt.

LEARNED:

There are 2 interesting things to consider today. 1) This time next year I will be riding in Japan, and 2) I have lost 49lbs…almost 50! I sure hope by next week I can get past this “50lbs lost” mark. It’s going to take some more serious riding, and sticking to my good eating to not just get past that mark, but on to others. Consistent commitment! So this coming week…let’s hit that 50lbs mark…then the next mark will be hitting the 299lbs mark. Once I hit that, I will be out of the 300lbs Club!! 16 more pounds to go!

EATING:

This was another good week of eating, but I would like to start coming up with some recipes for things. I need some variety. If you’ve got a good “bikers” recipe, let me know.

FILM:

Got a few clips filmed this week. Good things happening!

MOTIVATION TUESDAY TEASER:

It looks like I got some good comments about Motivation Tuesday! Thank you for reading Swim Bike Mom’s interview. I hope she motivated you, as she motivated me! This coming Tuesday, I would like to introduce you to a friend of mine that Lives in Washington DC, who has been doing some Triathlons, and has made biking part of, not only his own life, but his entire family’s life. He took his wife and two daughters to Germany and they all biked 100 miles over a week. His daughters are 6 and 8 years old. Stay tuned to learn about his adventures and what keeps him moving. You’ll really like Mark!

I’m going to put in another good week. Let’s both make it a great week!

Don

I wann grow up to be like these guys!

This is what it looked like biking at 5am on the Parkway

This was about as far as we could go today on the Parkway.

They don't want you to go past this point.

Bike Helmet Head

Day 176: Cheap Oxygen

I had a nice flat tire-free ride this morning. I needed to put a little air in my tire so I went to the gas station at 3300 South 300 East and the air cost $1. It was also out of order. Bummer. So I rode up the street to 3900 South. The air was 50 cents! So I bought some cheap oxygen. I felt so good that I found air for half price!

When I got home, my wife informed me that air was free down on 2100 South 300 East. As always, I should just ask my wife if I need advice.

I was joking with my wife and telling her that I should put up a website that people can contribute to that shows all the air pumps around town, and how much they cost. Its actually not a bad idea.

I also thought about putting up a website that people contribute to that shows on a map every place that people got a flat tire. The idea is that you may be able to see a trend in certain neighborhoods or areas around town that could be a red flag to bikers. Maybe Maude's garden up the street with the big rose bushes is throwing thorns out in the street. Well, that "Flat Tire World" website could show you the trends.

I should be on course today for getting in 25-30 miles! 15 so far.

Pedal with confidence!

Don

This is me last year before my biking days started. This was considered a major workout.

Day 175: Motivation Tuesday: SwimBikeMom

MOTIVATION TUESDAY: SWIM BIKE MOM

Today I’d like to feature an interview with “SwimBikeMom”, a tri-athlete who is making some big things happen in her life. She’s not only a mother and wife, but also an attorney, busy swimmer, biker and runner. Meredith, “SwimBikeMom’s” real name, has some impressive rules that she operates by. Training hard on a bike is one thing, but to be a tri-athlete and also have to give the same attention to swimming and running, requires a strict training schedule.

How does she do it? How did she get started? Was she like you and me at one point? Read her interview and be inspired!

"Swim Bike Mom"

Tell us a little about yourself

 I'm a wife, mother of two kids, attorney, small business owner and writer.  Oh, and I guess I'm a triathlete now too!  I always forget to add that one to my list.   Almost two years ago, I was fat, miserable and angry... I found triathlon.  Now, I'm just kind of chunky.  It's been a lifesaver.

When did you start riding a bike?

I started riding a bike when I was about 7.  But I hit all the trashcans in the neighborhood, so I stopped.  I didn't really get on another bike until I was 30 years old.

What motivated you to start riding?

I attended Spinning class in 2009, which started my triathlon journey.  Shortly after that, I began to ride a real bike, and I proceeded to crash constantly because I am seriously a ridiculous klutz of a person. I was worse riding a bike at age 30 than I was at 7. 

How do you find time to workout?

You. Make. Time. Period. I can't tolerate the statement, "I would be a triathlete, but I don't have time." I have two kids. I work full-time. I have a husband, bills, and stress like anyone else. I make it happen - it's a choice. Sometimes it's 4:30am that I'm making my swim happen. Sometimes it's 10:00pm, but I never give up because of time.

What made you interested in triathlons?

My coach, Gerry Halphen of Thrive Performance, was an incredible influence on me.  I started out as a fat member of his indoor cycling class.  Then he told me, "You can do a triathlon."  I said, "Wait, now?" And he was dead serious. His words began to fester a little.  So I made the decision to go for it.

How do you motivate yourself when you don’t want to workout?

I put on my shoes or swim cap and I go.  NO MATTER WHAT. I show up. I very (very) rarely skip a workout.  Now... the workout may not go as planned. It may take place at a really odd time of day, but I make a point never to miss just because of lack of motivation.  I may be tired or grumpy and I may shorten the workout, or slow it down if I am sick- but I never fail to show up (barring family emergency, illness, etc. of course.)

What is a typical day of working out look like for you?

Because I am training for long distance triathlons, I train anywhere from 8-16 hours a week.  I may do a swim followed by a run, or a spin class and core workout.  On the weekends, I get in the long 50-65 mile bike rides.  It's tough. I go to bed early and wake up early to make it all work.

What is your philosophy about eating?

If it doesn't eat me... then I eat it. Ha. I am striving to eat whole foods and stay away from crap. I would love to lose more weight but I focus on training and fueling my body. I can't work the engine without good food - that's how I try to look at it.  Fuel versus food.

What is your philosophy about weigh loss?

Oh, the volumes I could write.  I still have no answers for this.  But I do know that I do better when I: stay away from alcohol, pizza and processed foods. I recently read Bob Harpers, "The Skinny Rules" - and while I don't love the term "skinny," that book is FULL of great ideas and habit-formers. I also read "Eat to Live" which had some great info. 

What advice would you offer to someone that wants to make a change in his or her physical activity?

Just get up and move forward.  But first - make the Decision that you want to change. This is what my book is about (coming December 2012). Your life is about making the change and the Decision, and little by little, stepping forward and doing it. 

What goals do you have for yourself in the near future?

I have Ironman Augusta 70.3 just in a few weeks. I would like to finish that strong. I had a broken foot in February which derailed some plans, so a strong finish would be the best.

...then I just signed up for Ironman Coeur d'Alene - a FULL 140.6 mile IRONMAN. Holy guacamole. That is to take place June 23, 2013 in Idaho.  That's a HUGE goal. A huge scary goal.

Do you enjoy swimming, biking, or running more?

I actually love to bike the most, I think. Which is ironic considering my terrible years of hitting trashcans. But I do love to run. And swim.  Well, I guess I love it all.

What brand of bike do you ride?

Thanks to a new partnership wih All3Sports.com, I have a shiny new triathlon bike:  a Blue Triad EX.  The bike's name is Andy Potts, and he's awesome.  I also have a Specialized Sectuer road bike named Antonia.  She's a beauty too.

Where can we follow you on your journey?

I blog at www.SwimBikeMom.com.  I am on Facebook at www.Facebook.com/SwimBikeMom and Twitter:  @SwimBikeMom.  And don't forget to watch for the book coming out in December - "Triathlon for the Every Woman" - it will be available on Amazon in paperback, Kindle and for Nook.

You Rock "Swim Bike Mom!"

Thanks Meredith for taking the time out of a very busy schedule to inspire the readers of the 210Again blog!

Check here again next week to be inspired by another individual who is doing some amazing bike and health related things.

Pedal Fast!

Don

Day 172-Weigh-in Day: 317.8lbs

WEEK 24

Start Weight: 365.4

Last Week's Weight: 320.6

Current Weight: 317.8

This Week’s Weight Loss: 2.8lbs

Total Weight Loss: 47.6lbs

Miles Biked this Week: 29.47

Total Miles Biked: 1448.50

Miles to Go: 6051.50

GEOGRAPHY (Where I'd be on the map having started at my house in Salt Lake City, Utah, heading for Tokyo):

Pacific Ocean (743 miles off the west coast. I am heading for the Hawaiian Islands)

TODAY:

Well I continue to learn a lot of new things about biking. This week was learning about maintenance and repair. I had a spoke break, and a tire start bulging, brakes stopped working, etc. I tried to repair some of the problems, but others had to be done by my trusty Highlander Bike Shop guys! While my bike was out of commission, I jumped on my stationary bike, then drove to work. It didn’t feel right driving to work L. Riding my stationary bike brought back some memories. I actually thought I should still ride it for some good additional mileage and cardio right on my back porch. As you can see, I didn’t get a lot of riding in this week, and I missed it. I have really missed riding, and vow…hear me…VOW to get in over 100 miles this coming week!!! 100 miles a week should be a minimum. I am also going to go do a 50-miler this week. I’m aching to just get out there and ride!

I wanted to give you a heads up on something I’m going to start this week. As you are aware, I tried “Giveaway Tuesday” and it wasn’t as successful as I wanted it to be. We’ll try some giveaways again in the near future. So for now, I am going to have “Motivation Tuesday.” I am going to feature an inspirational individual that is making some big changes in their life that we can all be inspired by, and learn from. I am excited to announce that this Tuesday, “SwimBikeMom” a woman who is a mother, attorney, wife, and tri-athlete, will be featured on my blog! She has some amazing rules she runs her life by. You’ll find out what she does when she needs motivation, and when she started her whole adventure into biking, running and swimming. She was happy to answer some questions I posed to her.

Look for her interview this Tuesday…on “Motivation Tuesday!” The idea is that as you get your week going, and had a slow start on Monday, look to the 210Again Blog to offer some motivating help on Tuesday to make sure the rest of your week pumps along the way it should!

LEARNED:

The top 10 things I learned this week:

1.    I learned that bike shops have the proper tools to fix a spoke when the spoke entrance faces your cassette.

2.    I learned that if your tire is wobbly, check to see if a spoke broke.

3.    I learned that you can find all sorts of basic DIY repair videos on YouTube.

4.    I learned that if you’re doing a lot of biking, and you are a little heavier, you should check your tire treads…they may be wearing out, especially the rear tire.

5.    I learned that you should have your own bike pump and check the pressure in your tire weekly.

6.    I learned that after finding yet another flat tire due to a thorn in my tire, that you can buy a thorn guard that fits between your tube and tire.

7.    I learned that you can still have a great workout on a stationary bike.

8.    It’s good to have a little tool kit with a patch kit on your bike.

9.    A great bike doesn't have to be expensive. Doug at the bike shop showed me a great bike that I want to buy, and it’s a fraction of what I thought I’d need to shell out. It’s a Jamis Bike. I don’t need a $5000 racing bike! J

10. Even if you didn’t ride a lot, you don’t have to feel guilty, and your body will still enjoy the short rides. Hey, 6 months ago, I wasn’t doing any riding!

EATING:

It seems that I ate at Subway 3 times this week. I think it’s because of the convenience, and price. For $5 you can get a foot-long sub packed with veggies. I want to go easy on the bread, but this week, I ate more than usual, and I also had some angel hair pasta a few times this week. I have to admit, I love this kind of pasta! I hear some cyclists chow down on pasta for power, but I also hear fruits and veggies will do the same thing. I didn’t over-eat this week, I think I stayed pretty well on 2000-2300 calories per day.

FILM:

I am ready to go film, I just haven’t been able to set up a time for my crew to go shoot. I am sorry for not giving you much info here, but we’ll be getting there soon.

Front tire-Not looking bad after my almost 1500 miles

Rear tire-center tread has worn off. 

Day 169: Bike Troubles

It's amazing how much I've learned about my bike in the past few days. I went out for a morning ride the other day and noticed that my back wheel was wobbly. I got off my bike and looked at the tire and couldn't see what was going on. I probably shouldn't have kept riding, but I finished my route and then came home. I took a closer look and noticed that there was a bulge in my tire and it was rubbing against the frame of the bike.

So I looked closer and noticed that the tire was bald! I guess after riding almost 1500 miles that tire wears out! Some of the threads were starting to come out of the tire!

So I went and bought a new tire. I put it on and guess what? The tire was still wobbly! Huh? So, I asked a co-worker at work the next day what they thought the problem could be. They said to check and see if a spoke was broke.

Well, all be darned! A spoke was broken. I got on YouTube to see how you change one out. I went down to another bike store and bought a new spoke, nipple and nipple wrench, and tried to fix it myself. Well after loosening a bunch of nuts and having the bearings fall out, and the gears not budging, I now have a wheel that is a pile of unworking parts. I've got to take the pile into the bike shop with a Puss in Boots look on my face and ask if they can fix the mess I created.

So much for trying to be a DIY'er.

This morning, I was feeling the urgency to ride, and ended up jumping on my stationary bike and getting an hour ride in. Gee, I haven't been on that thing for months. It was fun to visit my old friend.

BTW, while I was in the bike shop, I saw some beautiful Specialized Bikes on display. I tried to imagine myself owning one of those. Well, the day will come, but not for a short season.

I need to go get my wheel fixed now, or get my unicycle out and ride that 20 miles every day.

I have had this urge to get out an go for a 50-mile ride. I've never biked that far yet, but I want to do it. This Saturday is already filled, so maybe the following Saturday will be the day. So I will do some good training over the next 10 days, rest the Friday before, and go on the biggie,

Have a great day!

Don

Front tire tread.

Rear tire tread.

Day 165-Weigh-in Day: 320.6lbs

WEEK 23

Start Weight: 365.4

Last Week's Weight: 316.8

Current Weight: 320.6

This Week’s Weight Loss: +3.8lbs

Total Weight Loss: 44.8lbs

Miles Biked this Week: 14.08

Total Miles Biked: 1419.03

Miles to Go: 6080.97

GEOGRAPHY (Where I'd be on the map having started at my house in Salt Lake City, Utah, heading for Tokyo):

Pacific Ocean (714 miles off the west coast. I am heading for the Hawaiian Islands)

TODAY:

I have been dreading this weigh-in as I know that this week, I did not really do any biking. I have been a little busy, and have had 2 flat tires in a week. Every time I fix my flat tire, The next morning when I got to ride to work, there is no time to fix the tire and go. I finding rose thorns in the tire. Somewhere on my route, I run over rose thorns, and nice long one makes it all the way to the tube. Every Rose Has Thorns!

I find myself in a rut, and I think that I am finding that it is going to take a re-dedication of not to just continuing to move forward…that is fairly easy…but to take my workouts to the next level. I almost feel I need a trainer, or a coach to push me harder and teach me where I need to be going.

Everything I’ve done up to this point is basically from the power I’ve scraped up within, but I think there is a point where you need the help of others to help you get to the next level. Last night while I was watching the Olympics, I saw a story about, Roger Bannister, the first man to run a 4-minute mile. When he actually broke the 4-minute barrier, he was running with his friends to help him keep pace. In his interview he actually said he needed his running pals to run with him, one out in front of him so he could try to keep up with them as he tried to reach his goal.

So, I need to find someone or some people to help me along. Sometimes it’s easy to become complacent. Maybe I should join a bike riders club.

One thing that helps is to be accountable to all of you. I think over the past 5 months I’ve done great…had a few weeks where I’ve had to face up to unproductive weeks, but over all, I’ve made great progress. It’s a great thing to get to report here on this blog. Accountability!

Here’s the reality of my weight…

I have averaged 10 pounds of weight loss every month since March…until now. I should have hit the 50 pound mark 11 days ago, but I am at the 45 pound mark. I’m a little off schedule…but not too bad. It’s time to hit that 50 pound mark and move on. By September 1st, I’ve got to be at the 60 pound mark, and that’s like 3 weeks away. I don’t like to see myself getting behind.

LEARNED:

Here’s a few things that I have learned this week.

1)    Mountain Bike-Riding a mountain bike on the road is okay, but if you want less resistance on the ride, a road bike is the best. I need a road bike.

2)    Clip-in Cleats. I should get clip-in cycling cleats. When you use clip-in cleats, your quads power the downward motion of the pedal, and the hamstrings power the pulling-up motion. So it's not just about pedaling, but about pulling too…pushing and pulling at the same time. I need clip-in cleats.

3)    A Leather Seat. I should get a good ole hard leather seat. When you get a “softer” seat, your butt slides and moves, like a shoe that fits a little loose. Sooner or later with all the motion, and over longer rides, you’ll develop sores and blisters. I have noticed this to be true with my “gel seat.” I need a leather seat.

4)    Long Rides. This past week, a cyclist who has been riding for 7 years, and does hundred-mile rides quite often told me to not focus so much on the hills right now, but rather focus on long distance and being able to stay in the saddle for 6-8 hours at a time. This is what I would need to do to ride to Mount Fuji. He said I should go on long rides, and every week, trying to add another 5-10 miles onto each ride until I am up to 100 miles.

EATING:

I need to put more veggies and fruit in my diet. This is a constant challenge. This does not happen unless:

1.    You have a nice full fridge of fruits and veggies

2.    You plan out your meals every day

This past week my wife needed to prepare dinner for someone in our neighborhood who requested that the meal not have any salt or sugar in it due to their dietary restrictions. I thought, wow, what a bummer. She prepared Grilled Chicken on our George Forman grill, steamed broccoli and brown rice, with some sugar free ice cream. It was actually a meal we eat often in our house, so I realized that we were eating low sodium/sugar quite often, and as you know, not as bad as it sounds.

FILM:

Stand by…

P.S. You probably noticed that we didn’t do the “Giveaway Tuesday” this past Tuesday. I didn’t have anyone the week before enter the drawing. I’ve got to work on promoting my blog a little better so that you folks will want to come back and win some free stuff. I will figure out how to do this. 

I ride by some apartments quite often called, "Mallard Crossing." Now I know why.
This was literally a few blocks from the apartments.