Tuesday, September 29, 2015

To Paleo or not to Paleo....

Time certainly flies when one is busy with work and home life.  I can't believe I haven't posted in almost a month.  Time to address that.

I have been doing a good deal of reading and research on a new, old way of eating frequently referred to as the Paleo Diet.  The basic premise of this way of eating is that as homo sapiens, we evolved to process certain foods based upon what we were eating.  For thousands of years, what we had available for foods were lean proteins, fruits and nuts, and vegetables.  that's it.  There wasn't anything refined or ground or made into something else.

If you think about it, this means that to survive and thrive, our bodies adapted to these available foods and utilized them to the fullest.  Our complex system of energy production evolved to prefer these types of foods.  Obesity and type 2 diabetes were rare.  Of course the fact that there wasn't a lot of sitting around back then due to the needs of being hunter gatherers didn't hurt, either.

We even did fairly well with some refined foods for the last few thousand years because life still required a fair amount of physical labor.  then came the industrial and technological revolutions and suddenly we have people (like me) spending countless hours a day, basically immobile, doing very little physical movement.  Add to the refined foods and sugars in abundance and its no wonder we have an obesity epidemic in this country.

The anecdotal proof is hard to deny.  As the physical demands of life have decreased and the abundance of processed, sugary foods has increased, the obesity rate has gone through the roof. Not only in this country but other developed nations as well. To see this shift to not physical work and its effect on health, just look at China.  As their economy and lifestyles evolve to match those of the west, the incidence of obesity and type 2 diabetes is skyrocketing.  Several articles have indicated that the rate of those with the disease has almost doubled in the last 10 years.

With all of this in mind, I am going to start following a Paleo approach to my eating.  I will focus on vegetables and fruits, eat lean protein, limit my dairy and cheese and virtually eliminate refined foods from my diet.  No more breads and pasta.  Much less regular potatoes.  No refined sugars.  I am also planning on moving more, getting up and walking at least once per hour.  I feel this will have a very positive impact on my health and my weight.

To monitor all of this I am making an appointment to see my doctor in a couple of weeks, during which I am sure he will be ordering blood work.  this will be a starting point for me and I hope that in 6 months, when he repeats the same blood work, it will show some significant improvements.

As of today, my current weight is 456 lbs.  That is up from this same time last year, but its not my highest weight.  that was about 2 years ago when I hit 480.  I don't plan on getting there, ever again. I don't have specific weight loss targets.  I am simply going to monitor my weight as an indicator as to how well my body is responding to the new eating and movement plan.

Along the way I am planning on getting back on my bike to add in more movement and exercise.  Its about time since its been several months since I last rode.

Get on your bike and ride!

Wednesday, September 2, 2015

Gotta move...

Read an awesome article over at Nerd Fitness on getting ourselves moving:


I certainly agree that we are built to move and not to sito n our behinds in front of the computer, dining table or TV all day and night.

Now to just get myself moving more...

Tuesday, August 25, 2015

This is the new beginning

Its hard to believe I've been posting on here for as long as I have - since April of 2010 and I really have not posted a selfie.  As I am reading through many different blogs, books and other information on making life changes, I've come across the idea that you can't map out a course to where you want to be unless you know where you are starting from. This idea, which should be obvious, has struck me as an 'AHA' type moment.  With that in mind I have taken a couple of pictures of myself to post here as before pictures.

Now these are not the usual, shirt off, wearing shorts, before pictures - I'm reserving those shot for a true before and after comparison, but these are shots showing where I am at right now. I didn't intentionally have the flash obscure me, but what the heck - it seems like a cool effect:


This is my starting point and I hope the last time I will ever be this big.

On a different note, it looks like I am going to get pretty decent at climbing on my bike.  It seems that the new area of the valley I moved to is not flat.  At all.  I was driving around the last few days noticing that there is literally no road within 3 or 4 miles that is not on a grade of 2% to 8%. Time to make sure the bike is shifting correctly and get out and use those gears!  Watch for some more posts showing the new riding area.

Tuesday, August 18, 2015

Little Decisions are the key

It's been a couple of months since I've posted anything and I apologize for that.  Seems like there hasn't been much to write about.  Hopefully today marks a change in that I am, once again, getting serious about getting healthy.  Seems like its time for a new beginning as we are moving in the next couple of days.  I see this as an opportunity for  new focus and a new beginning.

I find that I'm great at making big decisions.  I take my time, weigh out the pros and cons and eventually come up with what is usually the right decision.  Little decisions are my Achilles's heel. It seems the smaller the decision, the less likely I am to make a good one and this eventually affects everything else.

I can make a big decision to 'get healthier and lose weight.'  Simple, I know what I should do and can map out a plan for getting where I need to be. Then there comes the day to day, minute to minute execution of that plan. In general I am usually pretty good following a plan. OK, mostly. I tend to make a great start but my follow through suffers over time.  That's where those little decisions come in. Little decisions like, "should I eat one or two of these?" or "one more piece of ________ can't hurt, can it?"

Yes, it can hurt.  See once I give in to a temptation or mae the wrong decision, it just seems to snowball and spiral out of control.  Since I did X then Y won't matter. and the justifications begin and the plan is off the rails and out of control.

For me, I need to stay vigilant and on a strict regimen in order to stay on track. I am too easily side tracked when I allow myself too much choice - too much leeway.  Most books and articles I read say that in order to make lasting changes they should be done gradually and not be too drastic at any given pint, but that doesn't work for me.  It seems that if I make those small changes I lose focus and get off track.

So, starting today I'm getting my focus back and eating how I know I should - following what is essentially the Paleo Diet.  Ok, I hate the word diet but it allows me to stay focused and make better little choices in order to support the big changes I need to make in order to get healthy.

Part of my choice for the paleo diet is from a resource I found called Nerd Fitness. (http://www.nerdfitness.com)

Thursday, June 11, 2015

Caution is the word of the day.

I have to say that the current rash of cycling accidents has given me pause.  I have been working on riding more consistently but I'm rethinking routes and timing again.  This is after multiple crashes here in the valley just last week.  By my count 3 cyclists were killed and 2 or 3 others seriously injured in less than a week.  and those are just the ones that made the news.

One of those injured was my next door neighbor who was riding his bike about a half mile from the house. I don't have all the details but it appears the car shot across a busy street right in front of him and he hit her car.  He spent a few day in the hospital with a concussion and is fortunately expected to make a full recovery.

All of these crashes once again have me thinking about the safety of riding on the roads in this area.  unfortunately there are not protected bike paths anywhere near my house. I know that if I had a nice path near the house I would definitely be inclined to bike more often as it would feel safer. I am hoping there will be more paths in the area to which we will be moving by the end of summer.

One of the contributing factors that make me less apt to ride with traffic are the speed limits around here. One of the roads I frequent, in fact the one on which my neighbor was hit, has a speed limit of 45 mph.  That means the cars are typically doing 55 to 60 mph.  This just isn't safe with the number of side streets into various subdivisions.  Everyone is in such a hurry and there are multiple crashes on this road each month.

So, my concerns with safety and my trip out of state have curtailed my recent riding adventures.  Next week it may be the heat keeping me to shorter rides as we are heading close to 110 by Monday and staying in the 100+ range for the foreseeable future.  I do want to and plan to ride, but I am being extra cognizant of what is happening all around me.

I still say Get on your bikes and ride, but do it safely!

Thursday, June 4, 2015

The wonders of technology

Technology is a wonderful thing. We have so many devices around us that work, essentially, flawlessly that we take them for granted.  Case in point. I have a Garmin Forerunner 305 that I purchased when I was training for my first ever triathlon back in 2010.  It is almost 5 years old at this point. Except for the one or two times I've screwed up hitting buttons incorrectly, it has performed essentially flawlessly for me.

It dutifully records my time, distance and actual track that I take when I do my rides.  I can then, through the wonders of that same technology we take for granted, upload and share that information with the world through sites like Daily Mile, Map My Ride and Strava.  I can also participate in a monumental group ride of sorts like the National Bike Challenge.

Now, like I said, this is something that we take for granted.  I put my Garmin in the cradle, plug it into my computer and magically it uploads the data for me.

This morning it has let me down.  I uploaded the data from my ride and while it does show the time and distance of my ride, that real wonder, the actual track of the ride is blank. No matter what I do it appears that the track file on the device has been corrupted and therefore is unusable for any of the applications that I link it with.

Now, I never believe that something isn't going to work the first time it doesn't.  I've tried deleting and re-importing the data from the device but to no avail.  I've tried loading it directly to various sites, including Garmin Connect, but again no luck.

This leaves me with what feels like an emptiness, a hole in my training.  Up to this point I had this nice, what I felt was essentially complete record of my rides and now it feels like its ruined.

OK, its not that bad.  When put in perspective it means nothing that I don't have the actual track I rode for a training ride around essentially the same course that I've ridden hundreds of time previously.

I do hope that this is but a singular glitch and will reset and clear out the Garmin in preparation for my next ride.

Get on your bike and ride!!!!

Tuesday, June 2, 2015

Rolling right along

Got up at 4:00 am again this morning to get in another ride before work. It was ride number 11 for the National Bike challenge.  I've not gotten in as many rides as I had hoped so far this year, but I have increased the average distance of the rides.  So far this year my average is right at 5 miles per ride.  Not bad and not good.

Well, this morning's ride was challenging as the winds were out of the southwest at 17 gusting to 28 mph.  The direction meant that as I was going up the slight uphill I was not only fighting gravity but the wind too. I'm guessing based on my perceived effort that it cost me about 1 mph on the uphill. Of course you would hope that would mean an increase on the downhill, but it was more of a cross wind and blocked by houses and a wall. Here's the map from strava:

This morning's ride was also challenging due to an idiot in his little white car.  On my first lap, at the end of the block, on the short street (Mercer see the little bump in the lower left on the map above), I noticed a car in the driveway of a house with a woman leaning in through the open passenger door.  The car was running with the lights on.  No big deal.

After I made the 2 turns and headed up Quarterhorse towards Pebble, I heard an engine racing and the whit car came flying by doing about 60 in the 35 mph zone.  He passed me with a good bit of room so it was no big deal.  he got to the stop sign and merely slow as he took the corner.  When I finally made the corner and looked he was already approaching Durango (about 3/4 of a mile away) with his right signal on.  He must have been flying down Pebble which has a 45 mph speed limit.  I thought little more about it as I made my way around the rest of my loop.

As I got to the end of the block again, I saw the woman standing in the street looking away from me in the direction the car had traveled.  As I didn't want to startle her, I moved towards the center of the street. As I was passing her, I heard an engine and saw headlights turning onto Westchester and come flying around the corner.  I moved to the left side of the street, next to the parked cars and the car passed about a foot to my right.  He probably wasn't even paying attention to what was in front of him. I'm glad I was defensive and had moved to the right or he would have run me down.

I shouted that people shouldn't drive if they were idiots, or something to that effect and kept going on my way.  I had thought about stopping and letting the driver know just what an idiot he was, but figured he was likely drunk, it seeming like they were coming home from a late night since it was 4:20 in the morning. My common sense and discretion prevailed and I just kept riding, thinking to myself lots of nasty things I would like to say to the driver.

It figures that there were only 2 cars that passed me this morning on my ride and one of the two was a total idiot.  Anyway, when I next passed the house the car was gone and there was no one outside.  My guess was that they were dropping the woman off and needed to run to the store to get her something. Th irony is that I ride in the early morning to try and avoid the idiots on the road but it seems they still find a way to find me. :)

Other than that it was a good ride and I enjoyed myself.

So, get on your bike and ride!!!!!!!!

Wednesday, May 27, 2015

Tires make a difference

Got my new tires in the other day and finally have the rear changed and it made a very noticeable difference.  Gone was the very pronounced wobble with every rotation of my rear wheel.  The ride was nice and smooth.  One other difference was an increase in rolling resistance. For most cyclists the increase would be minimal, but since I am well above average in the stress on the bike department due to my size, it was definitely noticeable to me.

My normal training route takes me around the same roughly one mile loop several times, so I've gotten to know the route quite well and the amount of effort it takes to ride it.  I can usually predict within a few seconds what my lap times will be based upon how it feels that morning.  this morning, with the new tire installed I felt significantly slower and my times bear this out.

A week ago, I completed 3 loops of my "one block" segment with times ranging from 4:16 to 4:23. My top speed was 20.6 mph.  This morning, on the same segment, in very similar conditions, my times were 4:45 to 4:54 and a top speed of 19.7 mph. I felt the increased work I had to do and my times proved me out.

The increased resistance is likely due to the fact that the new tires have a max. pressure of 75 PSI as opposed to the max of 84 PSI on the old Michelin tire.  9 PSI may not sound like a lot, but it definitely gives a smoother, softer ride. The trade off it it takes more work to get the tire rolling.

Now, it may sound like I'm complaining, but I'm not.  I'm just noticing that I won't be setting any KOM's any time soon.  I need to work harder, to get faster and lose some of this weight before the KOM's once again fall. :)

Get on your bikes and ride!

Thursday, May 21, 2015

User Error

Got up at 4:00 am again this morning to go for my ride.  I had checked out my rear tire again last night and it needs replacing.  There is a pronounced wiggle to it.  It appears to be "throwing a belt" in one spot where it is off center about 1/8".  Not a huge amount but very noticeable and I believe indicative off an impending total failure if I put too much stress on it, like cornering at speed.

I didn't want to not ride this morning as I wait for a new tire to arrive, so I decided to do some easy laps around the block.  I grabbed my Garmin, headed out and got ready to ride.  Once the Garmin had acquired the satellite signal, I hit the start button and heard a peculiar beep.  It was a combination of the high and the low beep the Garmin makes when it starts and stops recording the ride.

I headed out and started making some gentle laps around the block.  About 6 laps in, I decided to check my time as I was curious what my pace was taking it easy.  I was dismayed to see 00:00:00 on it.  It seems the peculiar beep was because I had double tapped the button when I started it, thereby immediately turning it off.  I hit the button to start it and verified it was, in fact, running.

I completed another 6 laps and called it a morning.  Looking at my Strava, it shows that I started the ride at 4:10 but only had moving time of 14:28 and a distance of 2.84 miles. The elapsed time, however, was 29:35. It was obviously user error.

Oh well.  I know I went the distance and my health will benefit from it, even if there is no record of the true distance. :)

As for the tire, while the tread is not overly worn, you have to figure I have stressed the tire much more than a normal rider would due to my weight.  Looking at the rides I've done since I put those tires on the bike in 2013, I've got over 1200 miles on the tires and I figure that's worth about twice that for an average rider. The other thing I noticed on close inspection of the tire, is that the ride half is noticeable worn more than the left half. The reason for this is that the vast majority of the turns I make on the bike, especially at speed, are right turns so it makes sense.

I hope you can get on your bike and ride!

Wednesday, May 20, 2015

Issue Not Solved

As I mentioned yesterday I had an issue developing with my bike which I attempted to rectify last night.  I needed to do a bit of maintenance anyway, so I changed my clothes and headed to the garage after dinner.

My first order of business was to replace the front tube.  Fortunately I have a couple of tubes here that I purchased as back-ups so I wouldn't have to run to the store if I was ever in need.  Unfortunately the valve length on the one I choose was a bit shorter than what I had on the bike.  My wheels are very deep V in order to provide more strength and shorter valves just don't work. I believe I had 75 mm valves on the bike and the one I was replacing it with was only 45 mm. It was barely long enough.

I installed the new tube and paid particular attention to how true the tire was within in the wheel.  I've had issues before where I've not seated the tire properly and had the tube blow out on me.  Once I was assured it was evenly mounted, I inflated it to the recommended max of 84 psi and put it back on my bike.

Next I wanted to make sure it was true so I gave it a few fast spins and the front tire looked great.  I checked all of the spokes to make sure none were loose and it was good.

Then I turned my attention to my rear wheel.  I gave the pedals a few spins and notice a slight imperfection in the tire as it went around.  It wasn't much but I could see it.  I slowly applied the brakes to see if I could isolate the spot. the wasn't any real high spot as the distance from the pads to the wheel never varied.  I was able to find the spot and it appears to be a slight imperfection in the rear tire itself.  It wasn't seated quite right in that spot.

I let out some air and tried to make sure the tire was seated properly on the rim.  There is a reflective whitewall on my tires that I tried to make sure was evenly spaced around the rim.  I seemed to have taken care of the issue, but checked the spokes, just to make sure and one seemed slightly loose to me in the same area of the wheel. I tightened it up a bit and gave it a spin. Things seemed to be better so I cleaned up and went in.

This morning I went for another 4:00 am ride and it seemed that the bike was indeed better, at least at first.  As the ride progressed, however the thumping and slight wobble came back and seemed to get worse the farther I rode. It became very noticeable by the time I headed back in after 6 miles.  So, tonight I need to look at the rear wheel again and I think I may need to change the rear tire.

Get on your bike and ride!