It’s that time of the week for my weekly update but things around here have been kind of slow. My wife continues to mend from her surgery (a six to nine month full recovery time frame) and I got in a couple of rides. The weather played some weird games this week which caused me only to get two rides in. I was all set for a long ride on Saturday but mother nature wouldn’t cooperate. I got up at 7:00 AM, looked outside, and it was iffy at best. I pulled up the weather map on my computer to have a look and I wondered if I could slip a ride in anyway. As I’m sitting there I look out the window at the tree tops and they’re moving some. Looks like it would be a windy ride. After about five minutes I look out again and it’s raining. It looks like a light rain and I decide to try and wait it out. After about 30 minutes it’s still raining but the wind is really gusting. It turned around to rain on and off all day and then it rained all night last night. Needless to say, no riding was accomplished.

That brings me to today’s subject on bicycle contests and giveaways. I came across three this week with two on one site. Here’s a quick rundown of what they are.

At The Bicycle Tutor

Alex over at The Bicycle Tutor has got one contest and one giveaway going on. The contest is a Logo Design Contest where the winner can take home $100 cash. The deadline for entries is September 26, 2008 and contest details can be found here.

The second item Alex has going on is a giveaway each month thanks to the fine folks over at Genuine Innovations. They sent Alex six SecondWind Road Carbon Minis to give away. Alex will give away one a month for the next six months. Entering your name into the giveaway is simple. All you do is enter your email address here and click on the verification link that gets sent to the email address you entered. If you already receive email updates from Alex’s tutorial feed then your name is already entered. At the end of each month he’ll choose a winner at random.

On a side-note, if you’re not visiting The Bicycle Tutor or reading his feed then you are missing out on some great stuff. I’ve used several of his video tutorials to do maintenance on my bike.

At Ride-Strong

This giveaway has been going on for a while but I just got a reminder for it today. If you don’t know about it, Ride-Strong is giving away a new 2008 Colnago Carbon CLX road bike that retails for $5,500. How cool is that? Entering your name for this giveaway is easy. Just visit this link, Ride-Strong.com Colnago Carbon Bike Contest, and follow the directions to subscribe to the Ride-Strong RSS feed and newsletter. A winner will be randomly chosen when Ride-Strong reaches 1,500 RSS subscribers. At the link above you can also find information on how to increase your chances of winning.

I’ve entered both the Colnago Bicycle and CO2 inflator giveaways. I just don’t think I have the talent to enter in the logo design contest. Anyway, I could sure use that Colnago bike just as I’m sure many of you could too. I will tell you that I would subscribe to both The Bicycle Tutor and Ride-Strong even if they were running some contests. They’re both have great content on their sites. Good luck to anyone who enters.

Remember, Bike To Live.

The weather the last couple of day has been spotty due to some strong thunderstorms that rolled through the area. It was a little windy yesterday afternoon too. The kicker, though, has that the temp has plummeted. Lows the last couple of nights have been in the low 70s with highs in the mid 80s. Awesome riding weather. This morning was no different. I rolled out of the garage at about 5:10 and was greeted with crystal clear skies, a bright half-moon overhead, and a slight chill in the area. Awesome.

Riding down the street I noticed a clicking sound coming from my rear wheel area. I stopped a couple of times to try and find what it was but couldn’t. It seemed to go away as I rode. I hope it isn’t anything serious.

Remember the roadside radar gun I told you about back on Ride 33? As I approached it this morning I wanted to to try and post a better speed than last time (16 mph). I shifted up a gear and began pushing a little harder. I went by it at 22 mph which is respectable for me. I’m pretty sure I can do better but I was technically still in my warm up phase and didn’t want to push it too much.

I road about another half-mile when a cement truck passed me. If you recall, I’ve been seeing these trucks every morning as they head out to the new high school that’s under construction. This truck was cruising pretty good but got caught at a stoplight just ahead of me. As I rolled up next to him I couldn’t resist the temptation to have a little drag race. Assuming he had a full load of concrete I had about a 66000 pound weight advantage and should be able to smoke this guy right? Yes and no. The light turned green and I rolled away from the stop line quickly. I immediately began forming a gap as he was fighting to get out of first gear. I still had a good 10 yard gap when I heard him shift. I pushed it a little harder because I knew he would start catching me as he worked his way through the low gears. I was at about 20 mph when I started to ease up (my legs were heavy and I was still warming up). He eventually got his momentum going and passed me pretty quickly after that. The result was as expected. It takes the cement truck a while to get going so I have the advantage off the line. Once he gets through the low gears and builds up the momentum I’m toast. Oh well.

That’s about the extent of the excitement for today’s ride. I saw a couple of runners (must have been some lazy folks sleeping in this morning) and got my 13 miles done in about 52 minutes. The weather made it a great ride.

BTL

After a busy week last week due to my wife’s surgery, it was about time I got back on the bike and re-started my fitness program. I should have re-started yesterday morning but with only about an hour of sleep Sunday night I was in no condition to ride a bicycle. That would have been suicide.

Because I basically had to trash my cycling plans last week I’m performing week three of my fitness program this week. That means I’ll be riding 3 workdays at 13 miles each and a 30 mile ride on Saturday. I Shouldn’t have any problems with that at all. Especially after having a week off the bike.

As usual for my weekday bike rides, the alarm was going off at 5 AM, and I was rolling out of the garage by about 5:10. The weather outside was near perfect. There was a little humidity in the air but there were no clouds, no wind, and the Harvest Moon was shedding quite a bit of natural light. I hoped the pristine conditions were foreshadowing a pristine ride.

Leaving my neighborhood it was quiet out. There was much less traffic than there was back on Ride 32 but I did see a couple more cement trucks heading out to the new high school. Overall though the roads were virtually empty for me and it was nice. I always feel a little anxious when cars approach me from behind and today there was very little of that.

After a couple of miles I really began to fall into a rhythm and I noticed my speed was a little higher than normal. I was pushing the 52T like I said I would but I think the week off may have had something to do with it. Since my last ride, I had also moved my saddle forward a little bit to try and take some weight off my hands. It seemed to help my hands but I wonder if it also helped with my pedal stroke. I guess I’ll see how tomorrow’s ride goes. I really need to take my bike down to the local bike shop and have the fit checked.

Nearing the half-way point I started to notice several runners I hadn’t seen before. I do see a few over near my house but I’m usually the only person out-and-about near my turnaround point. All told I saw about six runners today and one other cyclist. I saw the bike rider on my home stretch and I’m not sure if he saw me wave. If you’re reading my blog, “Hey!”

Today’s ride was great. I felt refreshed the entire time and had no after-effects from taking a week off. I road my 13 miles in 51 minutes today.

So, why were there dreams of the movie ‘The Rookie’? If you don’t remember the movie, it’s the one where Dennis Quaid plays a high school baseball coach who makes a bet with his team. The bet was that if the team wins the district championship he would try out for a major league team. Well, the team wins and he has to try out. Before he does, though, he’s driving down the road at night and comes upon one of those portable speed display systems that let you know how fast you’re driving. Police usually put these in places as a deterrent to get people to slow down. Anyway, he decided to throw his fastball by it to see how fast it is and if he’s fixing to make a fool out of himself at the tryout. He throws a ball and it registers 68 mph on the digital readout. He’s obviously disappointed and goes to pick up the ball. What he doesn’t see is the display tick up to 98 mph after he walks by.

Well, they had one of these gadgets placed on the long straightaway leading away from my neighborhood. I see it and wonder if it’ll pick me up on the bike. I hunker down (that means getting about as aerodynamic as a brick) and press on. I get within a couple hundred feet and it registers 16 mph. As I get close it flickers to 17..15..16..15..17..16. I go by the radar wondering if it was having a hard time tracking me and it was actually trying to read out 26 mph. I look down at my computer and it says 16.2 mph. I guess I’m not as fortunate as The Rookie and won’t go home and find a message from Garmin-Chipotle on my voice mail. Oh well. You gotta have dreams right?

The word for this mornings ride is “traffic.” I could not believe how much traffic there was. During my normal ride time from 5:15 to 6:15 AM there is usually very little traffic at the start with it gradually building towards the end. This morning it was shear chaos from the start. I began to wonder if I had missed something in the news of if I had accidentally overslept and didn’t realize it. There were cars making turns into and out of places there were way out of the ordinary. A new high school is being built a few miles down the road and they must have had a big concrete pour going on because I must have seen at least 8 concrete trucks. Needless to say, my head was on a swivel this morning. It just didn’t feel right.

I started off as usual by rolling out of the garage at about 5:15. The sky was partly cloudy and dark. I believe I actually felt a couple of sprinkles. On my way down the driveway I had to stop and admire my lawn. I mowed it yesterday after I got home from work and I always love the look of a freshly mowed yard. After patting myself on the back I rolled out the driveway.

Just like Saturday’s ride, I started in the big chain ring and stayed there the entire ride. I feel like I’m already accustomed to riding in it so there’s no going back now. Maybe it’s a manly thing. Anyway, I was still working on my 500 mile base fitness so I wanted to take it somewhat easy today and not push it too hard. I felt really good though after warming up. I was able to maintain a good 13-14 mph average speed with no problems at all. A couple of times I found myself riding a little faster than that and had to reign myself back in. With the humidity that was already building I worked up a good sweat though which felt great.

I saw a few runners this morning (mainly on my return trip) and one other bicyclist. The bike rider I saw about 5 minutes into my ride and he looked like he might be a commuter. He was going the opposite direction of me and I barely saw him. He was on a hybrid wearing dark shorts, a dark shirt, no helmet, and no lights. Talk about suicidal.

Anyway, that’s about it. Today’s ride was 13 miles in 56 minutes. With me heading out of town tomorrow morning I’m not sure I’m going to be able to ride tomorrow or not. I plan on taking my bike with me on my trip to Gainesville so I can still get my rides in. We’ll just have to see how things go with my wife and her surgery.

When I post a comment to a blog I like to know if there were any comments following mine. Especially if I asked a question. Besides going back to check the blog post once in a while (assuming I remember I made a comment somewhere), the easiest way to know if there were comments is to be able to subscribe to the post and receive email notifications that a comment has been added. So, I took the time to add that feature to Biking To Live tonight. I’d appreciate it if somebody could leave a comment on this post, subscribe to comments, and let me know if you receive an email notification of follow-on comments when they are added.

Thanks and hope you guys and gals like the new addition.

Well, today starts week two of my fitness plan that will take me until the end of the year. You can read about the plan here. I’m still in the base fitness phase and will be for another five weeks when I accumulate 500 miles of easy cycling. I should reach that 500 mile milestone the week of 6-Oct.

Last week I got in 57.8 miles which is about 12 less than I had planned. I was short because I needed to take a break after riding for two straight days and didn’t want to ride for four straight days. It was a good decision so I’m not too upset about it.

I was up at 5:00 AM again this morning and was riding by about 5:15. It had apparently rained during the night, and probably not long before I came outside, so the roads were wet with an occasional puddle. Overall they weren’t bad. It was dark outside though. We’re in new moon so there was no help from Artemis.

I wondered how I would feel after riding 31 miles on Saturday and I was surprised that I actually felt pretty good. I intentionally took Monday off (due to it being a holiday and to take two days of rest after Saturday) and it looks like it paid off. I actually felt that I had to hold myself back from pushing too hard but I didn’t do too good a job of it.

Whenever I ride I always have problems with my hands becoming numb and/or tingly. I read an article in Bicycling Magazine this weekend that talked about bike how riding can cause prolonged pressure on the ulnar nerve and can cause the “pins and needles” feeling that I’m experiencing. The article said to try and change your hand position often (which I do) and to try and build up some strength in the wrists. A couple of exercises were provided that I’m going to have to try out.

I saw several runners this morning..even a couple that were obviously out before I was just based on where they were. More power to them. In the coming weeks, I may have to start earlier too. My wife is going in for surgery next week and I’ll be playing Mr. Mom for a while. That means I’ll take over getting the kids ready for school in the mornings and stuff like that. That means I need to be back home from my morning ride no later than around 5:50 so that I can get their breakfast cooked. It’ll be a challenge but I’m not worried.

Anyway, that’s about it for today. I road my 13 miles in 55 minutes today.

Today was the first Saturday ride of my new bicycling fitness program so I was due to ride 30 miles. I set the alarm for 8, woke up at about 7:30, and headed out.

About 2 miles into my ride I saw a guy walking his bike down the sidewalk towards me. I asked if he needed help and he said yes. I pulled off the road to offer what assistance I could. Turns out his name is Kevin and started cycling about three weeks ago. Both he and his wife ride and they’ve already been on a group ride here in town and ridden the Jacksonville-Baldwin trail. I rode that trail back on Ride 8. He’s riding for the same reasons I am. His problem was a flat. I had a spare tube that I put in for him and put a little CO2 in it to make sure everything was ok. That’s when we noticed that CO2 was escaping from my inflator. My inflator uses non-threaded CO2 cartridges so it’s held in place with a plastic cover that, when you screw it on, pushes the cartridge into the valve and pierces the cartridge top. CO2 was leaking around the seam of the plastic piece holding the cartridge. I went to tighten it and the plastic broke allowing the CO2 to rapidly escape. It sure gave Kevin and I a start. How embarrassing. I tried to make it work somehow but couldn’t. It was broken beyond repair. I had to leave Kevin in the same condition I had met him in, with a flat, and go on about my ride. That just stinks. I did get his phone number and gave him the website address so we could perhaps get together for some rides in the future. Kevin, if you read this, I’m sorry it didn’t work out this morning.

(On a side note, I’m looking out the window of my study and am glad I rode early because it’s pouring right now.)

Well, I hopped back on my bike and continued riding. I knew about where I wanted to ride. I was planning on riding my 13-mile morning ride and inserting a 20-mile leg in the middle. Here’s what it looks like:

This route is pretty good and only has a couple spots where traffic can get bad and that’s along the St Johns Towncenter. Early in the morning, though, it wasn’t too bad. The loop around the University of North Florida is nice and there is virtually no traffic on AC Skinner Parkway. It made for a good ride.

Now that I’ve posted my route, let me explain what happened when I got home. I ride up to the driveway and my wife is in her car with the kids ready to back out. They see me and get out. I can tell she’s upset. I ask what’s wrong and she asks if I realize that I’ve been gone for over 3 hours (2:20 riding time, the time helping Kevin, and a short rest break). I told her I had a 30-mile ride scheduled this morning but that didn’t help. It turns out that after 1.5 hours or so she tried calling me (my phone was in the seat bag and I didn’t hear it), had been out twice along my weekday route looking for me, and was getting ready to head out again. She was worried sick that I was laying in a ditch somewhere hurt. I understand her feelings and apologized. Truth is, about half-way through my ride a I realized that I hadn’t left her a map of my route and/or hadn’t told her how far/long I was riding. Critical mistakes. With tools like Map My Ride, there’s no excuse for me to not print out my route and leave it for her in the event she needs to find me. I should also check my phone more often. So, let this be a lesson for those of you out there with significant others who are waiting for you at home.

Besides Kevin, I saw five or six other “serious” cyclists and four or five folks just out for a cruise on their comfort bikes. I also saw several runners out for their Saturday morning exercise.

All told, I managed to ride 31.88 miles with a riding time of 2 hours and 19 minutes. After having ridden Wednesday and Thursday, I had to take Friday off to let my rear recover a little due to lack of time in the saddle. That day off, coupled with a better set of bibs, worked wonders for my sit bones and I didn’t have any trouble the entire ride. The highlight of the day though was meeting Kevin and at least trying to help him out.

Today is the day I started my new bicycling fitness plan. I haven’t posted my plan yet because I’m still writing that article. Needless to say, I took inspiration from my own goals article and developed a cycling plan that will help me accomplish 1,600 miles of bike riding before the end of 2008. But that’s another post.

Today was day 1 and it started at 5:00 AM as all my weekday rides do. I was up, dressed, and outside pretty quick this morning. I was motivated to start my new plan. The temp was fine this morning but it was a tad humid. The sky was very clear with just a sliver of moon in the East. Just to the right of the moon was the constellation Orion. Unmistakable when you know what to look for. I got off at about 5:15.

I noticed in the first mile or so that I felt really uncomfortable. I think I’m still trying to acclimatize to being back on the bike after my 1.5 month layoff. My hands felt very uncomfortable and soon my shoulders were a little sore. I felt better about three-quarters of the way through the ride (about 9 miles) which was good. It should only get better from here on out.

My overall ride was just fine. Because I’m basically starting over again, I intentionally didn’t push it at all. I wanted to say in Zone 1/2 (I’ll be talking about training zones in a future article) so I intentionally kept my pace no higher than 14 mph. This made for a pretty easy ride that wasn’t taxing on my endurance. It was basically a break-in ride. Keeping my pace this slow is very, very hard for me. I’m the type of person that feels like they have to push it hard on every ride. I’m starting to learn that that’s not the case.

I did change my route a little this morning. Normally I head out to a certain point and basically do a u-turn and head back home. On one of my previous rides I realized there may be a way for me to loop around at my turnaround point when I saw a rider who was behind me magically appear in front of me about five minutes later. The key was that he took a different route where I made the u-turn. So, this morning I decided to find that loop. I knew where the entrance was and thought I knew where the exit was and I was right. The new loop area is actually quite nice and has a bike lane too. So, it looks like I’ve made a new route for my morning rides. The only disadvantage to this route is that it cuts about four-tenths of a mile off my 13 mile route. To compensate I just took the long way around my neighborhood to my house. No problem. Here’s a map of my new route:

I saw one other rider this morning who I’ve seen before. He was walking his bike from a side road. I called out asking if he needed any help and got no response. I waived and he waived back. I’m guessing he was ok. I also saw a couple of runners I had never seen before and also saw a guy walking his two ankle biters. It was also nice to see that the bike lanes were, for the most part, clear of debris from Tropical Storm Fay.

This was a good bicycle ride and a great start to my new fitness program. Mileage was 13.06 in 59 minutes. Told you I didn’t push it.

I saw this game over on Bike Jax and took the challenge. I beat Bike Jax by 13.9 meters. My score is in the screenshot to the right. Give it a try and post your score.

My High Score

Here’s the link to the game:

http://arcadegames.flazfun.com/play/dangerousdaveandbrutalbob.html

Do you know where you’re going with your bicycle riding? Do you know what your current mileage is and how much you’re planning to ride this year? Do you have a target weight? How do you plan each bike ride you do? Do you roll out of the driveway knowing what the plan is for that ride or do you decide when your tires hit the pavement? Are you planning on riding in an upcoming charity event or race? If so, what’s your finish expectations? In short, do you have a goal, or goals, to accomplish what you want to do on your bicycle? If not, you dramatically increase your chances of failing or not performing as well as you wanted to.

Why do we have goals?

We set goals in order to achieve something important. Goals are our recognition of a problem, or opportunity, and serve as a target for us to focus on. Without goals we risk wandering aimlessly in our bicycle riding. Setting goals requires that we establish our baseline and determine where we want to be in the future. Setting goals puts the proverbial carrot out in front and keeps us moving towards the completion of that goal.

A goal properly set is halfway reached.
-Abraham Lincoln

Defining your goals

There are several factors that must be taken into account when you want to define your goals.

1. Where are you now? You have to have a starting point which means you need to make an assessment of your current situation. If you’re looking to lose weight you need your current weight. If you’re looking to improve your health see your doctor and get a complete checkup. If you’re looking to improve your riding record your most recent workout data to set as a baseline. Only by knowing where you are now can you plot a course to get where you want to be.
2. Where do you want to be? Do you know where you want to be with your bicycle riding, weight, or overall fitness? If you don’t, you need to figure it out. Do you want to ride a certain number of miles per week, month, or year? Do you want to drop a specific number of minutes off your weekday loop or commute time? Do you have a target weight you want to be at? Do you need to drop your cholesterol, blood pressure, or resting heart rate? Do you want to complete your first century ride or compete in a race next year? These are the types of questions you need to answer before you can figure out where you want to be.
3. How do you measure your progress? In order to determine if your bike rides are doing you any good you have to determine how you’re going to measure your progress towards your goals. Setting a goal and not measuring your progress leaves you wondering if you’ll ever achieve the results you wanted. So, how do you measure your progress? Some are:
   • Going to your doctor and getting your blood work checked periodically.
   • Measure and record your resting heart rate when you wake up each morning.
   • Use a bicycle computer to track your ride statistics (mileage, average speed, heart rate, etc.)
   • Weigh yourself periodically.
   • Are you able to keep pace on the group ride?

   These are just a few ideas and I’m sure you can think of others.

4. How do you get to your goal? This is where the rubber meets the road. Literally. If you want to improve your bike riding, fitness, or health, you have to define, specifically, the action required to get there. For example, if you want to put in 5000 training miles this year you need to determine the number of miles you need to ride per month and per week. In this example, you’ll need to put in approximately 417 miles per month or 104 miles per week to achieve that goal. You’ll need to measure your progress periodically to ensure your on track to meet that 2000 training miles goal. If you find yourself trailing behind you’ll need to re-adjust your plan (increase the daily/monthly mileage) to achieve your goal.

SMART Goals

SMART is a common method used to help in defining goals. SMART stands for:

• Specific
• Measureable
• Action-Oriented
• Realistic (yet challenging)
• Time-defined

1. Specific and Measureable. Your goals must be specific and you must have a way to measure them. If you simply say to yourself, “I’m going to ride my bike more this year” what do you think the chances of you actually following through on that are? How would you know if you were riding more than last year? It would be better to write your goal as, “Increase my training mileage this year by 30 miles per week.”
2. Action-Oriented. How are you going to increase your mileage by 30 miles per week? Expand your goal by defining exactly how your going to do it. How about, “I will increase my training mileage this year by 30 miles per week by commuting to work one more day per week”, or, “by increasing my Saturday training ride to 50 miles”, or, “by participating in the Monday night group ride at the local bike shop.” Writing your goal this way reminds you exactly how you were going to achieve it.
3. Realistic and Time Defined. You’ve got to look at your goal and make sure that it’s both realistic and can be achieved in the time you allot for yourself. If you’ve only been putting in 500 training miles per year how realistic do you think it is to set a goal to ride 5000 training miles the next year? Not very. You have to make an honest assessment of your abilities and use that to help set your goal. Additionally, you’ll need to propose a realistic time scale to accomplish the goal. If you’re looking to lose fifty pounds and give yourself twelve weeks to do it you’re setting yourself up to fail. Healthy weight-loss is 1 to 2 pounds per week which means a fifty pound loss should take, at a minimum, 25 weeks to accomplish.

Write your goals down

Can you remember everything without writing it down? I know I can’t. That’s one reason to write your goals down. Another is that writing your biking goals down allows you to refer to them often as a motivational tool to keep moving towards that goal. Another is that being able to refer to your written goals allows you to make modifications if necessary. You can’t make modifications if you can’t remember what you were trying to achieve. Written goals help hold you accountable as well. Put your goals on the mirror so you see them every morning when you get up. Share your goals with your spouse, friend, or riding buddy. If you’re comfortable doing it, you can blog about your goals as well. Sharing your goals lets others know what’s important to you and perhaps they can help you achieve them. Who knows, maybe they have goals of their own that you can help them with.