Cycling Essentials

You know what they say, "Opinions are like a*******, everyone's got one." That couldn't be more true, especially when it comes to gear, and even more so with cycling gear. My friend CM has gone and signed herself up for a duathlon (run/bike/run) this fall. She started running not long ago and is enjoying it quite a bit. This year she wants to challenge herself and complete the Iron Girl Duathlon this coming September. She has a bike but had to figure out what else she needed to at least get on the road. What does anyone really need when they are out there riding? Here are my thoughts, feel free to add comments of your own should you have any.

Now keep in mind these are items that I recommend if you're going to be far enough from home that you don't want to walk your bike back if something goes wrong and/or your partner, as much as they love you, won't answer the phone to come get you.



1. A working bike.
Its worth the money to take your bike to a shop and let them do an overhaul every now and then. After you've spent the money, you'll figure out how to do a lot of it yourself. Unless you're a total gear-head, you're not going to have all of the tools to get the job done. First and foremost, a working bike is a good place to start before riding.

2. At least one spare tube.
What?! Yes, a spare tube. Please make sure that its the right size for the bike that you're riding. Since these can sit rolled up in a case for a while and rubber can get sticky, take a little baby powder and rub it on the tube to keep it from getting stuck together over the course of several months.

Do you know how to change a tube? No? Learn how. Most bike shops give basic bike maintenance lessons. Don't watch a Youtube video unless you're changing your tube along side the video.

3. Pump Up the Jam! Pump it Up, Pump it... never mind. A Pump
A floor pump is best, but you're likely not going to be out riding with a floor pump strapped to your back. If you are, please let me know so that I can come take pictures of you. Its okay to have two pumps. One of them should be attached to your bike. Likelyhood that you can create enough pressure with your lungs to blow up a tube is not good... but who knows unless you give it a try - so its a good idea to have a pump with you. Now with that, some people swear by CO2 inflation devices. I have nothing against them personally. However once you use a cartridge, its done. Empty. If you misuse the cartridge and screw it up, you have no way to pump that tire up. I like hand pumps, because unless someone comes by and chops your hands off, you can pump your tire back up.

4. Tire Levers
How do you take the tire off? With a tire lever. How do you put the tire back on once you've replaced the tube? With a tire lever.

5. Allen Wrench Set
You do not need to buy a $20 hex set at a bike shop. You can go down to the good ole Ace Hardware and spend $2.99 for the same damn thing. If you don't own one of these, they are great around the house, but have one set for your bike.

6. Lube
Don't go there! Dirty minds, all of you have dirty minds. Gear lube doesn't take up any space and is useful to have with you.

7. Patch Kit
I know, I know. I just went on and on about tubes. Its not a bad idea to have both a patch kit AND a spare tube. I find it easier to change a tube and be done with it - than find the super tiny microscopic hole that's causing my flat tire. But the patch kit doesn't take up any space and you could always share it.

8. Water
This may seem obvious, but make sure you have water with you. Please!

9. Fuel
For the super long rides its nice to have a little spare food to nibble on should you start to get hungry. Or if you're like Keeler and I and get lost, end up riding for 36 miles instead of 20, its nice to have a little something so that you don't have to eat your own arm off.

10. Sunglasses or eye-wear
This is not meant to make you look super cool, but rather to protect your eyes. Its sucks to be hauling ass down a hill and have some chunk of crap land in your eye. Then you can't see and you crash along side the road! Ending up in a ditch! Right where your mother always feared you would be when she couldn't find you!

11. Your ID and a Phone
Because of the ditch as listed above.

If you're heading out for a ride, have these things on you. None of them do any good sitting in your tool box or on the kitchen counter. I could write a book about all the other do-dads and gadgets one could accumulate for cycling - most of which are not essential, but other people have done that already.

Having these things on you is also a great way to meet new people! Lots of other people head out for big rides without these essentials. You could swoop in and be the hero!

Support your local bike shop. If you have questions, ask the experts, that's why they are there. The local guys are always nice enough to help out. Go in and talk to them. These are the guys that you can call from the side of the road when you don't know how to downshift your new bike and they will offer to ride out and meet you on the trail and show you how. Minneapolis has a zillion fabulous shops, we are damn lucky here!

Knowing your limits

Am I training for an Ironman? No. Have I ever run a marathon? No. Do I think that I can imagine myself keeping up with Marie at her regular run-pace. No. At least not right now.

After lots of thinking, some slumps of frustration and the realization that I need to focus on different goals than Marie, we've decided to break up our training. We will continue to swim and bike together when it makes sense, but do the running on our own. I hope that I can still count on her for some specific workouts, but it was time. I knew I was holding her back and it would only get worse and I was feeling more and more frustrated... hence the lace of blogging for the last couple of days. I will pick up some runs with Keeler though and that makes me happy. Very.

Yesterday's workout was a bit unconventional. Instead of lifting dumbbells or doing squats, took part in an endurance event known as the Vossler Open. This is a unique event that involves, two shovels, a cement mixer, lots of lifting, moving and hoisting that results in the formation of five (I think five) subterranean pillars that will be used for securing a backyard deck! I am sore today. But the Vossler Open ends with eating and drinking, which I can say was an absolute success!

Its Tuesday. I'm crossing my fingers that a text back from Molly ensures a 3 mile loop around Boom Island tonight. Its so nice outside, a bit windy, but the sun and warm air are a welcomed friend that I've really missed.

Hills Schmills

Ok, so without Marie I realize that I just don't push as hard as I could. However Pete did come along with me yesterday for hill repeats. Marie knows this area so well and sent me off to do my run and ah ha! there was a great hill. We did as we were told and repeated the hill looping back and heading home. Based on this new running form, wowza, I'm feeling much better about my running in general. I could have done a few more repeats, but instead went home and cooked dinner for friends. Pan seared mahi mahi, steamed asparagus and roasted potatoes, but made homemade guacamole (avocado, tomato, onion, garlic) before hand to snack on. Yum!

No swimming for this girl tonight, as Pete and Marie hit the pool I get to hit the track again. I miss the pool but my shoulder is so much happier. I will swim on Sunday though and I'm really looking forward to it. Tonight I'll do a little speed work, hit the weights and do some core work. It will feel good.

The last couple of nights I have not been sleeping well. Last week, I slept like a rock. I was in bed at a nice early hour and up before my alarm, sometimes an hour before my alarm. I felt great! But this week I've had late dinners, not getting to bed at a good time and sleeping terribly. I hit snooze four times this morning before the Tiggs pawed at the blankets and meowed loud enough to let me know he was serious about getting fed. I dragged my butt out of bed, fed the cats, shot cal, made coffee, cleaned the litter, took forever to come up with an outfit, put my lunch together (2 hard boiled eggs, blue berries and a banana) and out the door at 8am! Ugh! I'm hoping that tonight I can begin to work my way back into that great sleep routine.

Really Really Special or Annoying as Hell

Anyone that lives in Minneapolis knows that Lake Calhoun, during the spring and summer months, is a veritable meat market. During the fall and winter the people that you'll find braving the trails are those people looking for a solid workout, serious snowshoeing, ice fishing, etc. But ah ha! In the summer we'll find short shorts, bouncing pony tails, the lack of sports bras, perfectly applied make-up and the latest in expensive over-the-top athletic fashion. This was the case on Sunday. And from a safe distance (the car) Pete and I enjoyed with much amusement.

Saturday however was a dreary and damp day. Perfect! Marie came to my house, bike in tow and we enjoyed our first brick of the season (bike followed by a run). We headed west on the Greenway from Bryant and after a wonderful sixty-minute (or so) ride we were back to my house to change out our gear and turn around for our run. We ran around the same Lake Calhoun I spoke about above, but on a dreary day, you won't find the floppsy mopsy pony tails. Sorry. Finishing Calhoun I came home, Marie followed but only for a swig of water before she headed back out for an additional lap around Lake Harriet. I have to remind myself that she is training for an Ironman, and I am not. I am training for an Olympic Distance Triathlon. BIG DIFFERENCE. So, I'm ok with her running the additional miles. Actually have to remind myself that I'm kicking ass.

Sunday was a little more difficult for me. I didn't swim with Pete and Marie. They hit the pool and I hit the track. I spent a solid thirty minutes doing jumping, skipping, grapevining, buttkicking drills around the teeny weeny track at the Uptown Y. Luckily no one else was on that track or I would have either looked really really special or just been annoying as all hell. But alas I was alone. While drills do cause my pony tail to flop, I assure you that I don't wear make up to the gym.

After my drills I did another half hour of strength training and core work. The Uptown Y is filthy. They have two areas of weights and equipment. The upstairs one which is visible to passersby is clean and orderly. The lower-level area, which is huge but out of sight was quite disgusting. I cannot recommend doing anything at that gym except the spin class (yay!) or swimming. They do have a great pool.

Sunday was a gorgeous day. We're all wishing that the sun would have lasted longer, but we're on the home stretch now... headed for spring. I spent part of the day on the porch, relaxing and enjoying the warm breeze.

I really did have a wonderful weekend. Every day I feel like I'm getting more and more out of this training. I love it. I know that not everyone understands. When I say "I have to work out" people say "Ah, I'm sorry, too bad you can't ...." But that's not the case. I LIKE working out. I CHOOSE to train this much. I have several big goals for myself this year and in this case the "journey" is not only crucial, but so enjoyable and worthwhile. I love feeling sore from an especially tough day. I like that I have this to look forward to everyday.

Men don't belong in the women's locker room.

That's right! The women's locker room got a surprise visitor last night. Oops! When you leave the pool area at the Midtown Y and head back into the locker room, the men's door is to the left and the women's is to the right. Its very easy (I supposed) to go into the wrong room. When you enter the locker room from the pool you immediately enter the shower area. So you can imagine this fellow's expression when he realized he's gone into the wrong room.

Last night's swim was a total bust. I managed to do some very slow drills for about thirty minutes before I had to stop. My shoulder is not doing well. So I'm going to take it easy, do my physical therapy exercises and only swim once a week. Boo!

On a very happy note, my legs were killing me this morning as the running workout from Tuesday has now caught up to me. Yay! I've done a ton of stretching since and very glad that I did. Clearly this is the good kind of pain from a great workout.

Lazy-ass Slow Poke

I can't even begin to explain how much fun I had last night. Marie is a doll. How she puts up with me I have no idea.

It was about 40-degrees out (yay) but raining (boo). I went to her house to run from there and do drills. Drills are done to improve form and efficiency. Know what I learned? I have terrible form and I'm an extremely inefficient runner.

Now, going through one night of drills certainly isn't going to change my life, I know that I have to work on these basics. In the long run I hope that I enjoy running more, speed things up a bit and can have more control over what my body is doing. Marie is such a great coach. She's calm and patient and conscious of the words she uses when being critical. Although with me, she can take more liberty. Not that I want her to call me a lazy-ass slow poke that runs like I have a hump on my back, but you see where I'm going with this.

It was cold and crappy last night, but honestly I didn't notice. I would imagine that doing drills on crappy days makes sense. I was so focused on doing the drills that being soaked wasn't relevant. I would rather save the nice days for the long runs anyway.

We've also decided to cut down my swims to one day a week (very sad face). My shoulder just can't take it. So I'm going to add a running day (2-bike, 1-swim, 3-runs). While Marie is in the pool, I will be doing drills on the track at the gym. I'm hoping that this also allows me to begin catching up to her. I'm so concerned about slowing her down or dragging her training into the mud, so I think this is a good plan. At least for the time being.

I feel the need, the need for speed!

I'm looking forward to running with Marie tonight. There are a few things that we're going to work on, including my damn form. She's such a great training partner, but she's also an amazing coach. I need speed. I'm 5'2" on a good day and need to figure out how to get more out these little running legs. On a bike I can haul ass, I'm a shark in the pool, but my running has always been through molasses. Break me down Marie! Break me down.

Funny thing is, I love all this crap. I never have to look far for inspiration and I'm inspired all the time. I've had the great pleasure of becoming friends with Bret Wilson, a fellow TNT alumni. Bret is counted as one of my heroes. When I was training last year I came across his amazing story, and even blogged about it here. Bret lost his beautiful daughter Erin in August of 2002 to Leukemia. She was twelve years old. Bret has done several races with TNT as well as many other events. Last year at Ironman Canada finishing more than 140 miles he crossed the finish line with a photo of Erin. His quote "140.6 miles in memory of Erin Andra Wilson. The ironman distance is nothing compared to Erin's 8-year battle against leukemia."

A Marked Improvement

I've described in the past how a bad workout will leave me in a bad mood. Last week I was so excited to bring Pete to spin class. He'd never been to one before and was curious. We got there only to discover that we didn't have our normal wonderful instructor, but instead a horrid woman who thought it was appropriate to play COUNTRY MUSIC during spin. I'll back up a bit and explain for those of you who might not know. Despite what music you like to listen to while knitting, trimming your beard, pretending to be America's Next Top Model, in an exercise class you're to play music that 1. keep people up beat and motivated, 2. music that can be used to set your own tempo to, 3. music that is less about song quality and more about the fact that you're going to work your ass off and this music makes you want to do that. I was visibly annoyed and left a little early to avoid having to thank her for filling in. Last night (hallelujah!) Our beloved Alex was back. I hadn't realized but the rest of the class felt the same way I did. You really don't know what you have until its gone. We all greeted her with huge smiles and "Please don't leave us again". It was a good class. I hope that Pete got more out of it too.

Are all men created equal?

I pose this question in terms of athleticism and by no means am I limiting said question to men. I was recently watching YouTube videos of the Hawaiian Ironman. If you haven't, you should.

Most athletes would agree that your body will only take you so far and that your mind in some respect has to do the rest. For some at the beginning of a race they're off to the sidelines puking. While their body is doing the puking, its their mind gearing up. Nerves, doubts, anxiety, fear, all wrapped up into barfing your brains out. For others its being on mile 22 of a 25 mile ride, as you look ahead the road goes vertical. You've got nothing but a hill in front of you. You're exhausted, you've been giving your all for 22 miles and now you're being asked, or rather you're asking your body to give more. That is your mind. You say your mantra - "I am as strong as an ox", "I'm a powerhouse", "Be the bike!", "My ass looks great in these padded shorts!" whatever it is you do with your brain to get up that hill, you do. If you said nothing to yourself, would you make it up that hill?

Being a strong athlete is far more than beautifully sculpted muscles, fancy-ass gear, or a $49 water bottle that weighs 1/100th of an ounce (FYI - water always ways the same no matter what kind of bottle you put it in). An athlete is someone who while passing someone on a hill looks back and says "Lookin' good!" An athlete is someone that is reminded of the people that inspire them, whether its another sports hero or their best friend who had cancer. An athlete is someone that can set goals and feel good about reaching them. In the summer, the Minneapolis trails are packed with people, I've bitched about it in past blogs. What I haven't bitched about are how kick-ass I think it is when a woman who does NOT have a perfect body is out running in her sports bra. Us ladies have to wear more layers than you men. Men can run with no shirt if they so desire, but we have to run with a sports bra then a tank or t-shirt. And when its 95-degrees out, it can suck. But when I see a woman out there, exercising, doing HER best in just a sports bra, I am inspired.

Next time you're out driving and you see a cyclist or a runner, or someone working their ass off in exercise you might be looking at a triathlete or even someone training for a triathlon (like me) an Ironman. Feel free to give them a little space on the road, you never know how long they've been out there. Be sure to give them an encouraging smile or a thumbs up, because it matters.

Not all athletes are created equal. An athlete is someone who knows what their limits are and still pushes beyond them. I will always strive to be a better athlete.

Swimming is for the fish!

I couldn't have said it better myself.... so I'm swiping Marie's blog.... Please note that "J" is me.

I lost count of laps last night, finishing with between 28 and 30 (so 1400-1500 yards or is it a meter pool, sheet I dunno). J is a wonderful friend and training buddy, but she can not count laps to save her work out tally (and she will tell you as much too). We did drills and slight speed work and some distance. I tried out the sleeveless wetsuit. It works. I am a little unsure if I should have gotten the MS (medium-small) but I don't want it SO tight, and lets be honest I probably won't be loosing 15 pounds anytime soon.

My shoulders feel it today; this is a good sign indicating I really did make some progress in stroke development. After so many years of swimming, it is so so easy for me to slip into the same pace and rhythm.

Alas, even in the pool with light chlorine treatment, the winter weather and pool water is transmogrifying** my skin into a dusty white itchy bio hazard like landscape. It ain't funny how much lotion I've been applying to no avail. I'm taking vitamin D and drinking water. Uff, my skin itches!

**transmogrify
\transs-MAH-gruh-fye\
verb
: to change or alter greatly and often with grotesque or humorous effect

Marie has some great blogs!

Now that was a run!

Ever wanted to speed down a luge track at 90mph? Well, me neither, but I did want to go down one at a more reasonable 20-25 mph - which I must say is quite exhilarating. Last weekend, Pete and I along with 7 friends drove up to Muskegon, MI to one of three Luge tracks open to the public. It was really amazing. Aside from having to carry our (30lb+) sleds up what seemed to be forty flights of stairs to get to the top, we raced down through twists and turns of paced snow and ice. The weather was amazing and we had the time of our lives. If you're a Facebook friend of mine, I've posted an album and will soon put up some video. All in all I was able to go down the track six times. And each time rocked!

Clothing Issues for Women with Muscles

I can name at least one person who is sick of hearing me complain about how my clothing fits.

Clothing lines are not catered to muscular woman. Now I'm not talking about body-builder clothing, I'm talking about normal, every-day women that have muscles. This includes runners, cyclists, swimmers, and everything in between.

For instance, I have strong muscular thighs, virtually no hips, and a decent butt. For clothing to fit I have to buy clothing that is for larger women. Here in lies the problem: clothing designed for larger women means big thighs, big hips and big butt. So, I put on a pair of pants that fit my thighs and the waist is way too big. I refuse to wear sweatpants in public (and so should you), I also refuse to wear warm-up style clothing except when coming home from the gym.

So my question is: Where can I find clothing that is designed for healthy athletic women?

The lower half of my body isn't the only area of concern, the upper half too. Have wider shoulders from swimming, strong biceps and wider lats than most women, again, not the incredible hulk... but you get where I'm headed. The larger clothing gets, it just gets larger, it doesn't mean that it fits better. In fact larger clothing just makes me (and my fellow women) look dumpy, not stylish and hot like we should!

Its taken me until very recently to start liking my body again. When I started training last year I got bigger, more muscular, got a booty and thus hated my body. Really really hated it. Now I'm realizing that I just hate how I look in most clothing. Lucy is a great store, but designed for stick-figure women, despite their claim to cater to someone like me.

I don't have an answer for this. I will keep looking. Should I come up with something, I'll let you know. If you have any suggestions, please let me know!