Category Archives: Training

BHAG Bike Tour Announcement

BHAG Bike Tour Announcement

I finally have a BHAG about biking. This post was first penned as “Dream Bike Tour Announcement” but it’s not going to be a dream it’s going to be a GOAL.

goal

This bike route has intrigued me from my first reading of Jill Homer’s book “Be Brave Be Strong” when I didn’t know anything about biking. I thought it was just a good epic read of an adventure.

Accounts of the route would drop into my reading space every now and then, they would always be interesting for the huge suffer fest that the riders experienced. A friend just rode it this summer, and I followed along via FB posts.

Great Divide Mountain Route

I have decided I want to ride the Tour Divide.

The Great Divide Route is the world’s longest off-pavement cycling route. It travels through Canadian provinces of Alberta and British Columbia, and the United States of Montana, Idaho, Wyoming, Colorado, and New Mexico (map). By route’s end a thru-rider will climb nearly 200,000 feet of vertical.

It’s Not Happening Anytime Soon

The goal is to do this in my 60th year or sooner. That gives me seven years to get in some sort of buff biking shape. Hey, I dreamed about running the Hardrock 100 for years before I actually got to do it.

It Sets Me up with More Short Term Goals

I have much to do and learn before attempting. Let alone figure out how to get that much vacation time off.

Learn all those parts on the bike and how they work

Yes, I finally am going to get interested in my bike and figure out how the parts work together.

Learn how to fix my bike

The only reason to learn all those bike parts is to be able to FIX my bike when it breaks down. This is a good goal to have regardless of where you are biking.

bike stencil

Become a better Biker

I’m now interested in becoming a better biker. I need to learn how to ride hills, gravel, dirt roads..which is good, because I have all of that available to me! I ventured out of my comfort zone just Thursday. Instead of riding my local seven mile flat asphalt trail out and back, I chose a route which turned that ride into a loop. Unknown to me, that meant taking a road so steep I had to walk the bike in two spots. But I did it, instead of turning around back to flat land!

I am now interested in different types of bike rides instead of looking for easy flat tours. It’s been awhile since I’ve had a focus in training. This is a good goal for me.

Biking the Zoar Valley Trail

Today was a training ride on the fat bike. Helga is my Specialized Fat Tire bike. This was an experiement to see how my body could handle riding the fat bike for hours in a day. The North Bend Trail is a more rough rails to trails, so I will ride Helga.

Zoar Valley Trail

The Zoar Valley Trail was a good excursion for the fat bike. This trail follows the Ohio to Erie Canal. It is much rougher condition than the towpath that exists in Stark County and north. A fat bike performs superbly well on it!  My NBT trip will be on mainly flat ground, it is another rails to trails conversion.

Fat Bike on the Fink Truss Bridge Zoarville

Zoarville Bridge

It’s always fun to go see the Zoarville Bridge, a cool looking Fink Truss Bridge in the middle of no-where! This is just one section of the bridge over Conotton Creek. The bridge originally had three sections which spanned the Tuscarawas River.

Fink Truss Bridge

Bridge pic from 2013

The Zoarville Station Bridge is a rare survivor of the earliest period of iron bridge construction in the United States.  German immigrant Albert Fink first developed this truss design for the Baltimore & Ohio Railroad in the early 1850s.

Zoarville Bridge
The bridge features the highly unusual Fink truss configuration. These endposts are vertical and utilize a modified Phoenix Column. Phoenix columns are also used for the top chord and vertical members. Phoenix columns were a special patented type of built-up member. Very few examples of them remain today.

Carrying on the Ride

 

I will be riding about 40 miles on Day One and 30 miles on Day Two. My only items to carry will be food, water, and bits of toolkit.  My two bags fit comfortablly on the front rack of Helga. I will also wear my backpack with a bit more water.

Water Bottles

My bike is not set up well for bottles. I have a holder for a small bottle, but I can’t put a bottle cage on the down tube (yes! I have learned some bike nomenclature!!!!) because that interferes with the Saris bike rack when I have to transport Helga. I did  buy a water cage which can go on the front fork (look at me, whee!!) so I will have to try that out.

 

May Movement Challenge

I made a challenge to myself to do some physical activity every day for the month of May. And track it.How did I do?

May Movement

May Movement

Since I have not been running, I have been struggling to remember my workouts that I have done. In May, I pledged to move every day, some sort of movement. I have five zero days of no physical activity-three of those days were really long work days (10 or 11 hour shifts) and the other two? I just didn’t feel like it. Call those rest days.

MayMovement

The rest of the month, I hiked, walked, biked, did trail maintenance, gardened, ran a brush hog mower.  I meant to do more core and upper body exercises, but after I stabbed myself in the chest with a handlebar, I was not up to doing push ups or sit ups for the month!

Do you track your movements? What’s your goal for the sunny month of June?

Fitness over Fifty

Fitness Over Fifty

 

Just because you’ve celebrated the Big FIVE OH doesn’t doom you to a sedentary life, increasing waist line and diminishing muscle mass.

You do need to work on your fitness. Nature is working against you, sad to say.

Muscle Mass Loss

Inactive people can lose 3 to 5% of their muscle mass each decade after age thirty.  Muscle loss also speeds up after age 70!  Joe Couch Potato, at age sixty, could potentially have lost 15% of his muscle mass.  That’s a bit scary!  The remedy to this? Weight Bearing Exercise.

Weight Bearing Exercise

The definition of weight bearing exercise  is forcing you to work against gravity, such as running, brisk walking, hiking. Other activities of weight bearing exercise is yoga, tennis, golf, dancing.  My mom is 79 years old and line dances at least once a week!

Video Games

Okay, you might be laughing and smirking now. But using video games, such as Nintendo’s Wii Fit system-can get you a workout, even sitting.  My 79 year old mom plays in “Wii Bowling Leagues” at several senior citizen centers.  I’ve played against her, and she kicks my butt. I’ve also woke up the next morning wondering why my arm is sore-too much tennis/bowling!

Strength training and weight training are weight bearing exercise.  You don’t have to go to the gym to do this. A set of ten pound (or five)  barbells is less than twenty dollars.  There are hundreds of weight training tutorials on the web, or buy a book! I have an older book that I like to use.  Smart Girls Do Dumbells

Non-Weight Bearing Exercise

Non weight bearing exercise would be when you don’t work against gravity-swimming and biking.These activities don’t help with the loss of muscle mass but they are GREAT especially if you have any sort of joint issues.  I have taken up pool swimming and exercise-I have been doing most of my knee exercises in the pool when I am already there!

Pool-you don’t have to be Michael Phelps to get a workout in.  Get yourself a swim cap and goggles and go to it.

Biking-if you have access to a gym, there should be plenty of bikes. Ease into biking, your rear end will thank you for it.  Go slow and build time.  If you start riding outside, wear a helmet!

Don’t allow time and nature to erase your physical fitness. You are heading into wonderful years, so take care of your body!

 

My 2017 Goals

2017 Goals

This usually, if I write one, starts out as “what races I am running” for the year.

This is going to be a different year, maybe the start of new me, or Kimba 2.0 as I call her.

I may not be running much. I have Grade 4 Arthritis on my right knee. I’ve seen the XRays (went to the doctor in December) where there is not a gap between my bones.  Knee Arthritis
Hence the pain on my knee. Running is the worst thing you can do for this.  Walking is good. Swimming, biking, hiking is good. Virtually every other sport under the sun is good-except for running.

It’s going to be a very flexible year that I will embrace.  (Embrace is my word of the year!)

Hiking: I’ve become interested in the Buckeye Trail. I received several map sections of the BT for Christmas and I would like to cover these in 2017.  I would also like to do some overnight camping.

Biking: I’m going to ride my bike this year. I need to find trails or roads without lots of traffic. One of my goals will be to ride a century, or 100  miles.

Swimming: I am learning to swim with my face in the water. I think it will be fun and out of my comfort zone to “try a tri” which is a swim, followed by a bike, followed by a run.

Volunteer: this is definitely on the calendar. I will be working at the following races Forget the PR 50K in April and Massanutten 100 in May.  I will be recruiting volunteers for a new adventure race here in southern Ohio, at Camp Tuscazoar in August.

What’s on your adventure/recreation/racing calendar for 2017?

Small Steps to the More Fit You

Small Steps to the New Fit You

 

In 2017, let’s take small steps.  You want to succeed at your newly formed resolutions. You want to lose twenty pounds and be able to do one pull up. You want to be able to run a 5K or a 50K or a 100K.

Why Do People Fail at their Fitness Goals?

Because people do too much too soon. Going to the gym in the first week of January, a Body pump class on Monday, Barre class on Wednesday, using new muscles on the elliptical-by the weekend you are hurting.

Let’s take small steps. Here’s why:

Point One-you have to start somewhere. If starting on January 1 invigorates you, go for it. But see Point Two!!!!

Point Two-ease into it. Don’t take a Body Pump Class, Insanity, Barre Class that first week at the gym. Your body will be sore and you’ll be disappointed that you couldn’t keep up or it was too hard for you.

Go to the gym. Walk on the treadmill for a mile. It could take you fourteen to forty minutes.  Do that every day for five days a week.  Or even better, walk one mile three times a week for that first week. Congrats! That’s three more miles walked than you did in December.  Just get used to moving. This exercise thing is new. You are going to have sore muscles.  Maybe the second week walk four miles that week.

Point 3-Change one thing. One thing at a time. Don’t go to the gym AND start Whole 30 or your new Paleo diet all at the same time. It’s too much stress, too much to think about. Change one thing with your diet. Eat an apple a day. Switch from full sugar soda to diet soda. Switch from your four cans of diet soda to 3 bottles of water to one diet soda a day. That way you have a goal and it’s reachable. Add one vegetable to your diet. When I first started eating more healthy, I would eat an entire can of green beans with my main meal of the day. They were healthy, low calorie, and helped fill me up.  When I ate at the hospital cafeteria, I would have a  huge cookie as my dessert. I changed that to an orange, it helped satisfy the “sweet” ending I wanted.

Point Four-Everyone has to start somewhere. You’ve paid your money, the gym belongs to you too.  I am currently a newby in two new sports-swimming and biking. I still don’t really know what I am doing in either sport, but I am out there and trying. I’ve swam more in December than the rest of 2016 combined!

Take the small steps so you will keep with it! Let’s make 2017 the year to a more fit you!

Project 50-Set a New Personal Record

PR in the United States means “personal record”.  The Brits will say “PB” for “personal best”.

Personal Record

One of my Project 50 was to set a new personal record.  At the time, it was thought I would do this running. Whether it be break 24 hours at Umstead, or a new PR at the 100 mile distance, or maybe beat my 5K or 50 mile time.

Knee surgery and osteoarthritis entered my life. I have set new PR’s. They’ve been on the bike  and not the run.

It’s kind of cool tackling a new activity. Every distance is a PR.  4 miles, six miles, ten miles! These are all the farthest distances I’ve biked before.

PR Bike Distance: 12.7 miles!! Woohoo! Yay me!!

It is a good milestone to have. I hope to look back on this in December 2017 and reflect how far I have gone. I  intend on completing a century (100 miles) ride in 2017.

Have you set a personal record or personal best this year?