Saturday, January 31, 2009

Crashing the Girls Party

Well, I made a live spin class this morning Spin Class #6. The first part of the introduction was aimed to the Women's cycling expo, and I was concerned that I might get kicked out...

But I'm used to working out with women. When I was racing the owner of the gym paired me up with the girls as back in the early '80's not may guys were racing bikes. As I've learned more about off season training I've become very impressed with the program he put me on. It could have been taken right out of Joe Friel's book. Over the years I've been through quite a few gym's since; the last one did not impress me at all. Either I had to try to find a free weight that did not have 800 lbs on it with a gurilla in the middle of his sets... lift three times rest 20 minutes... As if anyone else would ever get to use the press bench. OR behind a New Years Resolution "fatty" playing on the wieght machine and having NO clue. And the Smell! I had done some Yoga & Yolatie classes, along with 20 women (again I ended up working out with the women). Then in 2004 along came this Off Season Core workout guy who had a set of DVD's with a minimum of equpment set up, figured I could not go wrong. Bought the DVD's dropped the $40.00/mo. "health club" and have just gotten stronger and stronger over the last 5 off seasons. BTW if you did not figure out the "guy" was Graeme Street.

I told you all that to say, that I would have fought to stay in the class if it was a girls only as I've spent the last 25 years working out with the women. It was sunny this morning but by the time the class was over it was blowing snow and -9°C with a realfeel around -15°C. After I had my hemp protein shake, folded the laundry, got groceries; I took the dogs out for an hour. The drifts were high enough to be up to my knees and the dogs heads and tails popped up just above the snow. They had a blast and their workout wore them out afterward, which is a VERY good thing.

Tuesday, January 27, 2009

My Work

Well, work is picking up again... which is very good. I've sat here this morning and not done my workout but responded to e-mail and changed my picture. That's my friend George, who got me into bike racing from running. Wearing wool shorts w/ a real chamois and a FCA "t-shirt" today you would never see me out w/o a jersey and helmet. And I hope this year to have a very cool FCA-Endurance jersey. But still my steel road bike and 8 speeds, the new bike went out the window and still have not resolved the payment issue with the kitchen company I was installing for.

I like building kitchens and I'm not real sure why I messed around with someone elses crappy work when mine is very good, so I've been putting effort into marketing. Here are some unedited photos of our shoot last Thursday. My friend will put a day into editing these to make them perfect. Gotta love a perfectionist.

Saturday, January 24, 2009

Spin 5

Well, I did not make the live class... The building inspector had to turn his day around and so I had to run off and get the final electrical inspection done on one of my reno's. I will post some photos of my work. The photo shoot on Thursday won't be available to me as my friend is doing this one free and so he' s fitting me in and he's an obsessive compulsive. Takes one to know one.

Back to the Spin 5, in came to it thinking it was just to be z4 workouts so I did not get out of it what I should have. Plus when I do z4's I usually have to do a few warm ups and a 3-4 minute z4 or just do it on a good hill. So the first it took me forever to get up to z4 (4 minutes) and then I maintained at the upper middle once I was there. I could have pushed up to z4-z5 boarder... Just to prove it takes me time to warm up, second time I got up in the same zone in 1 minute and maintained until the end when I started to drift up (which I know happens to maintain the same power output). I also recover down to z1 in about 1:30 so I'm in good shape, but what a Blockhead I am... I did not realize it was to be a LT test, I've done these but quite different. So I'll have to try it again.

Once I finished I wiped down my bike, and if you want a hint how to wash your bike when its - whatever fridged temperature it is... I use Armor-all Cleaning wipes... I use them in the summer after longer rides just to get the road grit and sweat salt off my bike. I also use Lysol on all my mats and stability ball.

Added note: I got out with the dogs this afternoon, nice and sunny but COLD. I know some people run and ride in this but the wind made my face numb, dogs had a great time. BTW no cycling names for my dogs: Sandy Victoria (3 yr.old. yellow-red lab), Eli-Maiheim (1 yr old. collie-shepherd), Mr Darcey (6 mo. Old, black-brown lab). Just FYI.

Thursday, January 22, 2009

The Joy's of Winter

Well, we have just have had cold weather and it's not been fun at all. I've gotten out and walked the dogs but the side roads are getting encroached upon by the snow and ice so I really don't want to go outside.

Work is always a little slow at this time which sometimes is welcome but the collections from the kitchen company just wears one out.

Today my cycling buddy, who is a professional photographer, went and took photo's of one of my kitchens I have done (and a fireplace/audio unit I did 10 years ago in the same house) with plans to set up a website. It is always nice to impress people with your work AND to be impressed friends professionalism... NOW I don't know if its cycling or I'm just lucky, but I'm constantly amazed at the level of many of the people I've ridden with over the years. From entomologist, orthopedic surgeons, lighting professionals, ex-tennis pros to photographers. (and I'm a obsessive perfectionist at my work too). It is always good to watch a professional work. When I get my website set up I'll post it.

As far as training goes, I got cyclo-SPIN 1 w/ Cyclo-SPEED abs, on Tuesday a.m. and spent the rest of the day in front of the T.V. watching the inauguration, something I'll remember the rest of my life. I finally got into a live class tomorrow morning and I'm looking forward to it (I have an Electrical Inspection on one of my sites tomorrow too, which I hope is after lunch...).

Now with work picking up slowly and being out and about once again the fridge and stove are not right there, and I have to say that one thing I was pretty good at and have improved on vastly since Cyclo-FUEL is Graeme's term of Preparedness (its on the CD in cyclo-CORE or ZEN). I had to quickly pack my snacks and lunch today as I'd gotten out of the habit the last month. Whew! Eat Right Eat fresh, Eat the perimeter of the store. I really liked what our "Blessed" rider had to say in her blog: This time it's not me...

Onto other training things, my dancing daughter "popped" her knee again! I was going to make her do Fix the Knees and got light bands, and there was a bit of resistance because it was not dance. Well, now she's downstairs with Ice on it, and when it gets well, "Fix the Knees" for dancers, I used it when I needed to get a little lateral strength last year and have not had much problem since... so much of the Cyclo-Club stuff has cross applications, such as the Yoga, Core workouts (good for construction work), etc. NOT to mention it lets me beat the crap out of everyone on the road, and in cross. Not that I'm competitive at all.... LOL

Saturday, January 17, 2009

Work outs and more food.

Well, well well. I'm going feel today in the next couple of days... I started out with Cyclo-ZEN 8' power workout, then went to Cyclo-SPIN 4, and finished of with Cyclo-BREATH. With Cyclo-Club's website all of these are on line, so, if you don't have the disk for cyclo-Breath, its worth the try It'll make a difference once you have Breath system 1-3 and a strong core!

These spin classes are fantastic. I talked to Graeme a couple of weeks ago, I've been creative on my off season this year as I have a good grasp of what to do after having done the off-season plan for two years and the CORE workouts now for 4 off-seasons. ALWAYS keep your workouts fresh. Back to the phone conversation, seems that a few of us still use the training plans. But with the whole system on line if your not going to race, or your not an "A-Type" the on-line system will make you a cycling beast and your friends just may not like you come the spring.

ON FOOD: well, I've read the Thrive Diet and I wish he had covered the argument of how a Vegan can get the right protein w/o animal proteins. That being said, it's a good book and there is a lot of info and food styles to add to my diet. I got the Vega Vanilla Chi protein shake, yum (Café Whey Mocha is still my favorite). I'm not giving up meat either but with my grocery bill jumping through inflation, I got out my "Full of Beans" cookbook and checked out a few recipes. I've done the Chili and it was a winner in the house, tonight will be the meatless lasagna and I'll let you know on that one. The beans come to be $0.75 for the meal where as the ground turkey is $8.00 so replacing meat even twice a week is a savings of $14.50. All prices Canadian.


beans, low-cal, main dish, Vegan

2 tsp canola oil
2 onions; coarsely chopped
2 stalks celery; coarsely chopped
2 cloves garlic; minced
1 green sweet pepper; chopped
1 can (19 oz/540 ml) tomatoes
2 tbs chili powder
1 tbs unsweetened cocoa powder
2 tsp ground cumin
1/2 tsp Salt
1 tsp granulated sugar
1/2 tsp crushed red chili pepper
1/4 tsp Cinnamon
4 cups red kidney beans; cooked
1 can (14 oz/398 ml) tomato sauce

--In large nonstick skillet, heat oil over medium heat; cook onions,
celery, garlic and green pepper, stirring occasionally, for 15 minutes or
until onion is translucent.
--Stir in tomatoes, breaking up with fork, chili powder, cocoa, cumin,
salt, sugar, red chili pepper and cinnamon. Cook for 5 minutes. Stir in
beans then tomato sauce. Simmer, covered, for about 1 hour. Or transfer to
10 cup (2.5 L) casserole or two 6 cup (1.5 L) casseroles and bake in 350°F
(1 80°C) oven
for 40 minutes or until heated through and flavours have blended.

Notes: FULL OF BEANS: 96

Yield: 6 servings

Tuesday, January 13, 2009

Spin and Food

Well, I can not get in the live spin classes... some I'm working or have to pick my daughter up from her dance.... So I was disappointed that I did not get in the Saturday class, that's when I ride 9:00am EST in the winter.

Well, it turns out it was probably for the best. My LBS owner had a pair of Sidi's Top of the line and wore them 5 or six times and now I have them and he has the absolute latest style. I have bought a pair of Ultegra pedals. Well, the shoes needed fine adjustment and this workout was off the bike, on the bike, off the bike, on the bike off the bike and I was able to pause Graeme and adjust my shoes and cleats to my liking. I would like to get Paul Swifts Bike fit kit and "sub-contract" out to bike shops. I still had some big meats, which I did not know are v1.0 of his cleat wedges, the cool orthopedics my LBS owner gave me are really nice... Can't wait to see how my feet feel on the first outdoor slam your buddies ride.

ONTO the spin class, These things are great, I can spend all winter in the basement on the trainer just by the motivation that I will ride like a bad boy early on in the season. I DO NOT have that much fun, but these spin classes are a blast... I'm also going to brag here, I've been keeping up the Core and Back workouts as I figured out as soon as I started in 2004 it makes a huge difference when I'm working. So Two days later, I can feel my Bum (or Glutes) and lower back but there is no great pain. To ensure I was blown away an would take today off, I did my Cyclo-SPIN Core work out followed by On-the-Go Core work out, and In-5' Back yesterday morning. In my sick little mind I'm half tempted to repete this tomorrow and Thursday so I'm recouped for a Ride/workout Saturday (at the rate the weather's going it'll be a workout).

ON FOOD: I spent 2 hours in the Grocery store reading labels... Soy is in everything. Hemp milk is twice the price of almond milk and it would be out of my budget so I'm going for the almond milk for now (I don't like rice milk). I picked up the Vega "meal replacement" shake, to give a soy free and vegetarian. I have a Whey protein which is Soy free and is sweetened by Stevia. I still don't see how the body can build itself back up w/o animal proteins. But I sure like some of the recipes in The Thrive Diet and if I could pass no meat past my family I would follow the diet, supplemented by Whey protein to be safe. They would rebel! so I'll pass off lentil soup pea soup and a few other things which are palatable to my family. Eva's Lentil Crock Stew was a winner.

Well, it's time I get my sore abs and butt to work.

Sunday, January 11, 2009

Anyone want handmade tyres?

This is just cool, its in French but custom tubulars being made.

I'll comment tomorrow about the Cyclo-SPIN 4 class that I did this evening (and tomorrow I'll be feeling some of it too). Now I've got to go to sleep and get some rest.

Thursday, January 8, 2009

Winter Riding

I get picked on when I ride in the winter by my buddies as I always have on a Breath Right. One of them has a collapsed nasal cavity and keeps forgetting to try the Breath Rights. If you don't know what they are, you see them in the TdF on time trial day. Well Breath Right has expanded it's line and one of the guys sent me this clip.

I hope you all enjoy this... I have not located a local supplier yet LOL. ;)

More on Food

Well, as I've been looking up the Thyroid and Soya I filter out the "extreme" sites. You know the ones that are fanatical about what they post, there needs to be room for moderation, and it is the internet I'm reading.

So Soya should not be taken 3 hours after tyroid, which is what my doctor said, but several go on that soya is not as good as claimed. The processed food into hot dogs etc. are bad. That does not surprise me, I see the Fat people going healthy and all they are doing is changing the form of the crap the shove into their mouths. "healthy chips, sodas, and soya dogs and lunch meat.

What did catch my eye was a couple sites went on to say the Tofu is ok, if you get the proper perpetration, change the water, etc. (Miso, Tempeh, and Soy Sauce are OK) AND the part I did not like: cabbage type foods are not good raw, that includes broccoli, and one site mentioned raw spinach. Well crap for the last 20 years my lunch is often a salad with RAW broccoli, red peppers and in the last few years spinach. Does that just not cook your juice. BUT Wait there's more! Peanuts! Oh I eat peanut butter like crazy, I love the stuff and I've loved it for years, yes I know it's a little fatty and it does not have all the omegas of what almond butter has but it's relative inexpensive and it tastes great. OH, this is going to be more of a fix the thyroid experiment than a Vegan experiment. I'm enjoying the book (thrive diet) and I'm going to take a lot away from it but I won't be a Vegan, give me time and I might be a vegetarian, cause I've been there and felt great.

This whole thyroid thing is off because of stress on my body which I know. Broken collar bone which I knew was the first time off, then the second thing is the kitchen company not paying me for a month and half of work, and then coming over Christmas. OH geeze if I can just get some control so that I can have a bit more energy.

Finally one Rant. Chapter 3, in Brendon's book goes on about the environment... this diet is not going to change the world, and I really would prefer if I'm reading about a diet I just get about the diet. Its like the Green builders, I KNOW that a large bunch in the construction industry is NOT GREEN despite their "marketing." I try to be green by paying for a separate metal bin or keeping it sorted an tossing the metal in my truck to get recycled (which by the way with the recession there's not money in this). I try to use products that are better, or less "old growth" I'm working with my drawer box guy to find a source for 5/8" bamboo so that my drawer boxes are a renewable resource. If we can do this even if costs more, I still offer at a competitive price. I will still have to have my products finished with lacquer till laws change drastically, I still will have to throw out old plaster, drywall and studs I can not reuse (I pull out the nails and re shoot with my big air gun, which I bought just to do this as nail and hammer will split old lumber). SO selling books which use paper, and ink, and if I eat Hemp products from Manitoba there still is pollution. The way he comes across is that it solves all the problems. Plus if he thinks that he can have all North America give up meat (that would make as big as mess as the Auto industry). It just is neieve and does not belong in a diet/fitness book. Well, there's my rant on being green, it's not easy being green and we do have to do our best or there won't be any thing left.

Tuesday, January 6, 2009

How much do I want to "Thrive"

I've been intrigued by the Vegan athlete for years.

I did the vegetarian thing when I raced in the '80's and I was not too far off other than I missed the "Good Fat" thing. It was harder back in those days, stuff was not available and most vegetarians only ate bean sprouts (plus I was in Texas at Texas A&M, and you eat beef there) so I was not supper strict, but it made a good way to get fed and feel good. The "good fat" would have helped me at the peak of the season keep my body fat above 7% which I kept going under and I now know it cost me in the longer road races (OH if I knew then what I know today).

Back to the Vegan Diet, I have a friend who is a Vegan except chocolate, he just can't stay away from it. But he plays his cards close to his chest in eating and in training. But with the Core Blog group Tiguru and Eva are both Vegan's. I was reading some of Tiguru's experience with the Thrive Diet, and yesterday I made a variation of Eva's crock pot lentil soup (I used sweet potatoes because that is what I had). My daughter loved and took it with her for school lunch; she knows I'll pack anything but a white bread sandwich in her box (I think she likes to be different than the crowd).

Because of my injury (broken collar bone) and last year I was diagnosed with a hypothyroid, my doctor has had a hard time getting the dose right this winter. On top of that I just know I always feel better on days when I don't eat meat, but I still have to feed my family and w/ a 12 year old dancer I don't want to mess up her growth if she needs meat (unlike some authors I believe some people can be vegetarians and others have to have the meat).

ANY HOW, with two Vegans going here, I'm now half way through the Thrive Diet and researching local sources so that I can at least experiment with some aspects of Vegan. I get my protein from eggs, cheese, cottage cheese and plain yogurt, and whey protein drinks. So I've got to make some changes. With Cyclo-FUEL I refined my diet to the five to six meals through-out the day and balanced out my meals with carbs/fat/protein. So Vegan or the thrive diet is just a small step. I'm interested in the debate between the natropaths and medical folks that say soy product block the thyroid. I like my soy milk, I don't like rice milk... so there's almond and hemp milk. I like my Pad Thai Tofu... So I'm reading and then I'll have to make some transitions and I'll have some compromises as no one else in the house cooks except Mac and Cheese or TV dinners (I don't touch either). One thing about Brendan Brazier is he does not like coffee, I ain't giving it up, both Steve Borne and Graeme say its bad but they have one a day so I'm beginning to cut back in anticipation for this trial (4 cups today).

I'm also interested to see how much energy I get back I've been so stressed out over trying to collect from my customer for all the work I did, that I've not been able to get up early enough to get in my workouts, plus I've been exhausted. I think part of it is my medicine is off. When I do get on the bike I'm still nice and strong but I'm just holding my fitness not improving much. I've been quite short on the floor workouts but I'll throw a couple of kitchen up in the next couple of months so I'm not too worried as long as I keep up the core work. Plus I'm an old guy (by my daughter's standards) and fitness is a little harder to get to.

That all I have to say about that.

Friday, January 2, 2009

Happy New Years!

Nothing like Traditions. Every year since I moved to Southern Ontario I have ridden outside on New Years Day. The first year was "interesting" first I did not have the clothing and I was wearing some of the right stuff and some stuff that was "too" warm you body has to breath. In 12 years I've learned what to and what not to wear, and how to layer. Last year was a nasty day and "we rode" was a Royal we and it was not an enjoyable ride at all.

This year it was sunny and -10°C (which is 14°F) with a light head wind coming home (read colder coming home) So with my feet having 4 layers plus a chemical foot warmer, my legs w/ 2 layers (my knees got a third layer) and I had "special" Sugoi winter briefs; and what turned out to be 6 layers on my body, we went out for our traditional ride. It was a fantastic day lots of chit-chat and two good little hills. OH, BTW I was on my Fixie (42-16) which I love for winter riding, easy to clean and no gears to get mucked up or freeze! On the hills with a fixed gear Cyclo-SPIN 3, 2 & 1 (Which is the order I did them in last week) could be felt, I focused upon what I was doing and other than two other guys w/ geared bikes I was the third to the top w/o heavy breathing and really good technique.

What a great way to start the year. Happy New Year to all and Happy Riding.

Edit Note: the pouch on the Paris 1880 rider (me) is the HEAVY vest under that wind jacket really. I've only put on 5 pounds this year.