tag:blogger.com,1999:blog-18015272598805038612024-03-04T23:02:43.304-05:00New Jock FitnessThe adventures of a geeky academic triathlete. I post on swimming, running, cycling, weight-training, and various other physical endeavors. I started working out only three years ago at the age of 33. I am a competent athlete for the first time in my life, but I am still a novice, so advice is welcome.Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.comBlogger110125tag:blogger.com,1999:blog-1801527259880503861.post-89834606767407953562012-08-20T21:48:00.000-04:002012-08-20T21:54:13.811-04:00Motivators that Work for Me: #3 Earn a RewardThis is Part 3 of an occasional series of blog posts in which I discuss things I do to stay motivated for workouts. The first were fairly unique to me, but this one could probably work for anyone. What's my secret?<br />
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<div style="text-align: justify;">
Answer: I earn financial rewards to spend on fitness gear. This sounds amazing and who wouldn't want to do this? But there is a catch. You have to have the money to spend in the first place. I'm not winning money from someone else; I am simply giving myself permission to spend money. Here is how it works:</div>
<br />
<div style="text-align: justify;">
First, I save a little bit of money each month and I designate it for "workout rewards." This fund builds up until I have done something deserving enough to spend it. For example, on May 22, 2009, I set a personal best in the amount of weight I lifted during a workout at the gym. I "gave" myself $25 as a reward and set it aside. Just a few days later, I did more pull-ups than ever before. Great! Another $25 was put into my savings account. Then another few days later, I set a personal best in fastest running pace during an outdoor run. Yay! I gave myself another $25. </div>
<br />
<div style="text-align: justify;">
Prior to all this I came up with a list of things that would qualify for a $25 reward. These things generally included personal bests, as described above. The magic here is that just beating a previous time or a previous weight or a previous pace or previous calories burned--whatever your set of goals--is worth a reward. The reward is not something hard to obtain in the beginning; in fact, it's easy to beat your previous performances in the beginning of a workout program. And then it gets harder as you improve and time goes on. This is by design, because if you're like me, you are not made of money, so you can't sustain all these deductions from your paycheck or checking account for long. But as you improve, and earning a reward becomes harder, you won't need as much motivation to keep going. </div>
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<div style="text-align: justify;">
Now the fun part. As I explained, I had about $75 saved up by the end of May 2009. Now I got to spend it. The rule I made up for this was that whatever I spent the money on would have to go toward a purchase related to my workouts. At the time, I was involved in a church softball league, I was lifting weights, I was cycling, and I was swimming. So in June 2009 I see in my records that I spent the $75 on additional weights to put on my barbell, some slider pants I could wear on the ball field, and swim goggles.</div>
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<div style="text-align: justify;">
This system provided me with a lot of new clothes and toys through summer of 2010. The drawback of the system was that I had to keep records of all my workouts, how much I earned, and how much I spent on workout gear. Admittedly, I lost interest in this "Workout Rewards" motivator for about a year (but i hasten to point out that I was still working out a lot, so the system worked!). Then in early summer 2011, I splurged and bought a new road bicycle. I hadn't saved up enough to buy this bike; I just wanted it. I felt a little guilty for violating my system so I put it back in place in order to buy the necessary accessories that one usually needs for a new bicycle. For example, I wanted a cycling jersey, cycling shorts, cycling shoes, cycling gloves, water bottle cage...lots of things. But I didn't buy them right away. I had to earn them. How? By riding the bike, of course! For every mile that I rode, I set aside $2. Today, I am riding that bike at least 30 miles a week. But I'm not giving myself $60 to spend every week; now that riding the bike is part of my routine, I no longer need the extra motivation of the financial reward. So once again, I'm not really keeping track of personal bests for the purpose of financial award, and that's OK, because I'm still working out. My "Workout Rewards" program is something that definitely works for me when I'm trying to reach a goal or when I want a new fitness toy.</div>
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<div style="text-align: left;">
Previous posts in this series: <br />
#1 Never Say Never <a href="http://cannonfitness.blogspot.com/2012/06/motivators-that-work-for-me-1-never-say.html">http://cannonfitness.blogspot.com/2012/06/motivators-that-work-for-me-1-never-say.html</a><br />
#2 A New Physique <a href="http://cannonfitness.blogspot.com/2012/06/motivators-that-work-for-me-2-new.html">http://cannonfitness.blogspot.com/2012/06/motivators-that-work-for-me-2-new.html</a>. </div>
Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-44650794890841152272012-08-19T20:53:00.000-04:002012-08-19T20:53:48.068-04:00Race Report: Pittsburgh Triathlon
<br />
<span lang="EN" style="mso-ansi-language: EN;">This was my first Olympic-length
triathlon (aka international distance).<o:p></o:p></span><br />
<br />
<h2>
<span lang="EN" style="mso-ansi-language: EN;">PART 1. </span></h2>
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">First segment (1.5K open
water swim) went well. The swim was in the Allegheny River as it flows downtown
past Heinz Field and PNC Park. We entered between the two stadiums and swam
directly upstream to the Clemente Bridge. Then at a yellow buoy, we turned 90
degrees and swam to another buoy halfway across the river. Then we swam
downstream past the entry point and on to Heinz Field. I did a similar swim
course a couple weeks ago, but today's race was very different. First, there
were 135 men in my heat (crowded!). We all piled into the water, treaded water
for a few minutes behind the start buoy, and started swimming after a
countdown. Obviously there were lots of inadvertent contacts with other
swimmers, and I felt trapped by not being able to pass people ahead of me while
at the same time being bumped by people behind me. I suppose I could have been
more aggressive by squeezing in between bodies, but the underwater visibility
was zero and I had no idea what was ahead of the people I wanted to pass. One
good thing about this race was that orientation was made easier by where the
rising sun happened to be. We couldn't see the buoys marking the course, but if
we swam toward the sun, we'd be heading in the right direction. The second thing
that made this swim different from my last was the roughness of the water. A
couple weeks ago, this river was as lazy and flat as a pond or pool. Today
(after heavy rain all week), the water was more rough, and the current much
stronger (16-fold increase in cubic feet per second). There was also a fair
amount of flood debris. I'm making this sound bad, but it wasn't really. The
water was still warm (78 degrees) and I swam at a speed comparable to my times
in a pool. <o:p></o:p></span></div>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj66WG-m9b0xS13H_OUoNkYA-16IyVG3LzVWvkWvSrrUbBkB8QbEmy2HjJrmDUxI2imEPiUD6eoNYU8abrIqJh9ynyqs9iRvHQFzovjImbe5Bee0O-CAostSTXgKsu4_YfMbJlnTD0oPTc/s1600/07_29_2012_pittintl+swim+pixeled.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj66WG-m9b0xS13H_OUoNkYA-16IyVG3LzVWvkWvSrrUbBkB8QbEmy2HjJrmDUxI2imEPiUD6eoNYU8abrIqJh9ynyqs9iRvHQFzovjImbe5Bee0O-CAostSTXgKsu4_YfMbJlnTD0oPTc/s320/07_29_2012_pittintl+swim+pixeled.jpg" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Exiting the water after a 1.5 K swim.</td></tr>
</tbody></table>
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">There were two instances where I
almost got off course. First, I was swimming a little farther in the middle of
the river than I should have, and I nearly missed a buoy. Swimmers were
supposed to keep all buoys to his or her right, and I was nearly upon a buoy
when a kayaker patrolling the race yelled at me. I couldn't hear what she was
saying, but it was enough for me to look up and see that I needed to make a
quick adjustment to my swimming direction to stay to the right of the buoy. I
made a similar mistake a little later, as well. The buoy was marking a
90-degree turn and I cut off the corner. Realizing my mistake, I turned around
and headed back toward the buoy so I could round it on the correct side. No
race officials seemed to be nearby, so no one would have known. But I would
have, and I didn't want to cheat.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">Overall, my swim time was faster
than 50% of the 358 participants. Being below the median, I am happy with this
time.<o:p></o:p></span></div>
<br />
<h2>
<span lang="EN" style="mso-ansi-language: EN;">PART 2. </span></h2>
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">My T1 time between the
swimming segment and cycling segment was just over 3 min. Looking at the
results, I see that 75% of the participants did this faster than me. Oh well,
I'm not that competitive. To save time I skipped my cycling gloves and I also
didn't eat anything. I did get a swig of water.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">Once on the bike, I started
strong and quickly realized that the one other person I knew doing this race
was just ahead of me. That's quite a coincidence, and I appreciated racing
immediately behind him for the first few miles. Drafting was not allowed, so I
kept a few bike lengths behind him. At one point I passed him going up a hill,
but he soon passed me, and then maintained his lead for the rest of the race.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">The 40-km bike segment consisted of two
identical loops. The course wound around a few city blocks, then climbed an
entrance ramp onto a highway HOV lane (closed to car traffic). We followed the
HOV lane to its first exit (at Perrysville), looped around a park-and-ride lot,
and then followed the HOV lane back into downtown. Then repeated the loop.
Going into the race I was not concerned about the bike segment at all. I can
charge up the (steep) hills around my home without much trouble, so when I
looked at the bike route for the race I didn't see anything I couldn't handle
with ease. However, what I maybe didn't prepare myself for was the continuous
incline that the HOV lane features from the downtown entrance ramp to the
Perrysville Exit (approx. 3 miles). So while the slope of this hill wasn't bad,
its length tired me out. I maintained a speed around 10-11 mph going uphill and
then 22-24 mph going downhill. I was expecting a faster descent but the wind
was a headwind, I didn't pedal on some parts just to give my legs a rest, and
on the second descent I even stood up on the pedals (not aero!) to stretch some
really sore back and hip muscles. My max speed was 34.3 mph.<o:p></o:p></span></div>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyV8V4Z7K9qppVnSo0AFIktkOdv8XWWEp2DXs3HJTQGr4IkzEdwiJTkAQG5TXTgJzGD0qyopdyOk0Tmk3a1puPViU8H9h86T2FPufGEChCvWwKS5RudL-zvZL1jkWKB2mhcrAEVqyEwdw/s1600/pitt+tri+bike+pixeled.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyV8V4Z7K9qppVnSo0AFIktkOdv8XWWEp2DXs3HJTQGr4IkzEdwiJTkAQG5TXTgJzGD0qyopdyOk0Tmk3a1puPViU8H9h86T2FPufGEChCvWwKS5RudL-zvZL1jkWKB2mhcrAEVqyEwdw/s320/pitt+tri+bike+pixeled.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">40 km bike segment</td></tr>
</tbody></table>
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">The part of the loop downtown
featured a lot of brick crosswalks that I had to be careful on as I rounded
corners. I saw one person had crashed taking a corner too tightly on the brick
surface (he was OK).<o:p></o:p></span></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">Probably my favorite part of the
bike segment was at the park-and-ride parking lot where volunteers were there
handing out water and Gatorade. Instead of handing us paper cups, they handed
us plastic bottles that fit into our water bottle cages. Since I was having a
hard time on the bike, I elected to take one of these bottles. I simply put my
hand out, and grabbed it as the volunteer held it out. I felt like "yeah,
he's on my team." It felt so natural and practiced, but I can't think of
any other time that I've grabbed something from someone while riding past them
at 15 mph (except maybe when I was a juvenile delinquent purse-snatcher...just
kidding). BTW, I had purposely left my water bottle off my bike during the
race, so when I was done drinking, I slipped it into that vacant spot on my
frame. I had decided against bringing water with me because I expected to
complete the bike segment in about an hour. I figured I'd be fine for an hour
without water. However, it took longer than an hour and I was glad to have a
drink.<o:p></o:p></span></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">My total time on the bike ranked low;
I was faster than only 25% of 358 participants. Obviously, this isn't very
good, and I knew that as soon as I started the bike segment. I passed almost no
one, and it seemed like nearly everyone passed me!<o:p></o:p></span></div>
<br />
<h2>
<span lang="EN" style="mso-ansi-language: EN;">PART 3. </span></h2>
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">Given how tired and
hurting I was from my bike ride, and given how challenging running is for me, I
decided as I pulled into the transition area that I would walk my bike there,
rather than run with the bike to my assigned rack. I felt a little embarrassed
to walk, as everyone else was rushing around. But I needed to rest and re-group
for my run. I sat on my towel, changed my shoes, grabbed some food and drink,
and started the 10K run. And run, I did. It actually felt easy. My leg muscles were
not complaining and any discomfort I had from the bike ride dissolved. I was
worried about cramps, but no cramps! Several things caused my run to go really
smoothly. First, the aforementioned walk in the transition zone. Second, I knew
that a ton of people had passed me on the bike, so I no longer had the illusion
that I would have a competitive finish time. Therefore, I allowed myself to
just go slow. Third, I drank orange juice in the transition area. No, not
orange-flavored Gatorade. This was 100% pure orange juice left over from my
breakfast that I kept in a cooler. Oh, did that taste and feel good going down!
Real OJ has a lot of sugar and potassium, too, so it's just as good as the
artificial Gatorade stuff. Speaking of artificial stuff, the last thing I can
think of that led me to have a good run was GU packets. My triathlon shorts
have a zippered pocket in the back, and I stashed three packets there. GU is
really gross. Containing several types of sugar and some vitamins, it's like
consuming a flavored honey or drinking maple syrup. It doesn't feel or taste
good. But it really worked for me. It gave me the calories I needed to keep
going without putting solid food into a bouncing-around stomach. I haven't used
GUs before, so I felt a bit like those early astronauts that had to eat tubes
of food paste. (this allusion probably sounds strange to you, but for a moment
I was pretending to be an astronaut eating paste, and that was a pleasant
distraction from my run!).<o:p></o:p></span></div>
<div style="text-align: justify;">
</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy7umVpHZupQvpCbtk0RjxmHp5MtcPHMfIA5UaHnASsm7OuZPE4H4AvqzAfv0OKbAFMLrWb_ddQSxprbtO8oY7e3xGkIQBlF1d2uY6i7tCy_6CeXUsJ_ABQS9mQk2uoYCz0BHlpRBhwew/s1600/07_29_2012_pittintl+run+pixeled.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjy7umVpHZupQvpCbtk0RjxmHp5MtcPHMfIA5UaHnASsm7OuZPE4H4AvqzAfv0OKbAFMLrWb_ddQSxprbtO8oY7e3xGkIQBlF1d2uY6i7tCy_6CeXUsJ_ABQS9mQk2uoYCz0BHlpRBhwew/s320/07_29_2012_pittintl+run+pixeled.jpg" width="215" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finishing up my 10K run</td></tr>
</tbody></table>
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">The run course was on the
riverwalk that runs along the Allegheny River north from downtown (on the North
Shore). Half of it was paved and half was crushed stone. We ran 3.1 miles
north, turned around, and came back. Having runners using the same trail to go
both directions was useful because as a runner going the opposite direction
would approach, I'd glance at him or her, and wonder about who the person was:
how old they were, what they did at work, whether they had families, how rich
or poor they were. Just people-watching stuff to keep me entertained.<o:p></o:p></span></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">Like every other out-and-back
race I've done, the first half seemed to take forever. This is because I didn't
scout out the trail ahead of time and didn't know where the turn-around was.
But once I had turned around, I knew that I was halfway done. Of course, I knew
pretty well where I was along the course, first because there were volunteers
handing out water at every mile, and second because I was wearing my HR monitor
and it was telling me what my pace was.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">Speaking of heart rate, I am
truly surprised that I kept it so low. When I run (up hills) near my home, my
HR regularly goes above 160, and sometimes higher than 180. But on this flat
course, I had a steady 150-155.<o:p></o:p></span></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">With 1 mile to go, I decided to
pick up the pace. After a pair of folks passed me, I thought maybe I would
increase my speed to keep up with them. That worked for a while, but ultimately
they were going too fast. Nevertheless, I was running faster and maintained a
quickened pace until the finish line. As I crossed over the finish mat, I saw
the time was just under 3 hours and my spirits raised considerably because I
realized that despite my slow biking and running segments, I still achieved my
goal. I wanted to finish in under 3 hours, and that's what I did. Amazing! <o:p></o:p></span></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">Moments after crossing the finish
line, I experienced something that has never happened to me. My eyes started to
tear up. This sensation lasted only a minute, but it was a curious experience.
Were these tears of exhaustion, or tears of joy, or...what? To be honest, I
wasn't all that exhausted, but still, with the cessation of exercise, I imagine
certain neurotransmitters and hormones started to change in their rates of
secretion. But even though I am a biologist, I don't think I need to come up
with a physiological explanation here. I think these were tears of joy. This
was my first Olympic-length triathlon (the ones I did last year were shorter),
and I have been looking forward to this day for months. To complete the
race--just to finish it--is a great feat that five years ago I never would have
imagined I could do. I am a confident person in many areas of my life, but a
race like this helps me realize that I can do great things in many more areas
than I previously thought. Joy. It feels good.<o:p></o:p></span></div>
<br />
<div style="text-align: justify;">
<span lang="EN" style="mso-ansi-language: EN;">Oh, and just so you don't think
I'm a sap, I want you to know that no tears were actually shed. I only felt the
sensation of wanting to cry. The only thing running down my cheek was sweat.<o:p></o:p></span></div>
Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-80099161446201180732012-07-23T18:49:00.000-04:002012-07-26T11:48:05.433-04:00Triathlon Pants<div style="text-align: justify;">
I have an Olympic-length triathlon coming up and I recently purchased a pair of triathlon pants. You see, I've done three sprint-length triathlons already, but all of them have featured a swimming segment in a pool. I don't know why this makes a difference, but since I own a competitive swim jammer (a suit that runs from waist to just above the knees) already, I have always worn the swimsuit during the triathlons--even for the cycling and running segments. Now that I'm graduating to a longer-distance triathlon event, I feel buying a pair of pants made for triathlons makes some sense.</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
I am a strong swimmer and an equally strong cyclist. I'm not fast at all while running. Most (amateur) triathletes are the opposite of me--they are great runners, do well with cycling, and poor swimmers. So I figured I'd buy my triathlon pants from a company that is best known for making swim suits: TYR. By going with TYR, I at least know that the product will be excellent in the water, and for a competitive swimmer like myself, that's important. I didn't want the pad in the crotch area (or any other design feature of the pants) to interfere with my superior swimming ability. </div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
So how different are triathlon pants from cycling pants or competitive swim jammers? I can't speak for all types, but in comparing one set of each that I own, I find these differences:</div>
<br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 507px;">
<colgroup><col style="mso-width-alt: 6436; mso-width-source: userset; width: 132pt;" width="176"></col>
<col style="mso-width-alt: 4059; mso-width-source: userset; width: 83pt;" width="111"></col>
<col style="mso-width-alt: 3328; mso-width-source: userset; width: 68pt;" width="91"></col>
<col style="mso-width-alt: 4717; mso-width-source: userset; width: 97pt;" width="129"></col>
</colgroup><tbody>
<tr height="20" style="height: 15pt;">
<td class="xl63" height="20" style="background-color: #92d050; border-color: windowtext; border-style: solid; border-width: 1pt 1pt 0.5pt; height: 15pt; width: 132pt;" width="176"><strong><span style="font-family: Calibri;">type</span></strong></td>
<td class="xl67" style="background-color: #92d050; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 1pt 1pt 0.5pt 0px; width: 83pt;" width="111"><span style="font-family: Calibri;">triathlon shorts</span></td>
<td class="xl67" style="background-color: #92d050; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 1pt 1pt 0.5pt 0px; width: 68pt;" width="91"><span style="font-family: Calibri;">cycling shorts</span></td>
<td class="xl67" style="background-color: #92d050; border-color: windowtext windowtext windowtext black; border-style: solid solid solid none; border-width: 1pt 1pt 0.5pt 0px; width: 97pt;" width="129"><span style="font-family: Calibri;">swim jammer</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl64" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 0.5pt; height: 15pt;"><strong><span style="font-family: Calibri;">brand</span></strong></td>
<td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><strong><em><span style="font-family: Calibri;">TYR competitor</span></em></strong></td>
<td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><strong><em><span style="font-family: Calibri;">Nishiki</span></em></strong></td>
<td class="xl68" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><strong><em><span style="font-family: Calibri;">Speedo endurance</span></em></strong></td>
</tr>
<tr height="40" style="height: 30pt;">
<td class="xl64" height="40" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 0.5pt; height: 30pt;"><strong><span style="font-family: Calibri;">fabric</span></strong></td>
<td class="xl70" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px; width: 83pt;" width="111"><span style="font-family: Calibri;">80%
nylon/ 20% spandex</span></td>
<td class="xl70" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px; width: 68pt;" width="91"><span style="font-family: Calibri;">88%
nylon/ 12% spandex</span></td>
<td class="xl70" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px; width: 97pt;" width="129"><span style="font-family: Calibri;">50%
polyester/ 50% PBT</span></td>
</tr>
<tr height="86" style="height: 64.5pt; mso-height-source: userset;">
<td class="xl65" height="86" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 0.5pt; height: 64.5pt;"><strong><span style="font-family: Calibri;">pad insert</span></strong></td>
<td class="xl70" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px; width: 83pt;" width="111"><span style="font-family: Calibri;">10"
back-to-front; 5.25" at widest point; 3/16" thick</span></td>
<td class="xl70" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px; width: 68pt;" width="91"><span style="font-family: Calibri;">12.5"
back to front; 7.5" at widest point; 3/16" thick</span></td>
<td class="xl73" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><span style="font-family: Calibri;">none</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl64" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 0.5pt; height: 15pt;"><strong><span style="font-family: Calibri;">inseam</span></strong></td>
<td class="xl69" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><span style="font-family: Calibri;">9"</span></td>
<td class="xl69" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><span style="font-family: Calibri;">10"</span></td>
<td class="xl69" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><span style="font-family: Calibri;">12"</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl64" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 0.5pt; height: 15pt;"><strong><span style="font-family: Calibri;">panels</span></strong></td>
<td class="xl71" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><span style="font-family: Calibri;">13</span></td>
<td class="xl71" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><span style="font-family: Calibri;">7</span></td>
<td class="xl71" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><span style="font-family: Calibri;">8</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl64" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 0.5pt; height: 15pt;"><strong><span style="font-family: Calibri;">pockets</span></strong></td>
<td class="xl71" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><span style="font-family: Calibri;">three</span></td>
<td class="xl69" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><span style="font-family: Calibri;">none</span></td>
<td class="xl69" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><span style="font-family: Calibri;">none</span></td>
</tr>
<tr height="20" style="height: 15pt;">
<td class="xl64" height="20" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 0.5pt; height: 15pt;"><strong><span style="font-family: Calibri;">drawstring
waist</span></strong></td>
<td class="xl69" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><span style="font-family: Calibri;">yes</span></td>
<td class="xl69" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><span style="font-family: Calibri;">yes</span></td>
<td class="xl69" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 0.5pt 0px;"><span style="font-family: Calibri;">yes</span></td>
</tr>
<tr height="21" style="height: 15.75pt;">
<td class="xl66" height="21" style="background-color: transparent; border-color: black windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15.75pt;"><strong><span style="font-family: Calibri;">grips around
leg openings</span></strong></td>
<td class="xl72" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 1pt 0px;"><span style="font-family: Calibri;">thick dots</span></td>
<td class="xl72" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 1pt 0px;"><span style="font-family: Calibri;">thin ridges</span></td>
<td class="xl72" style="background-color: transparent; border-color: black windowtext windowtext black; border-style: none solid solid none; border-width: 0px 1pt 1pt 0px;"><span style="font-family: Calibri;">none</span></td>
</tr>
</tbody></table>
<br />
The fabric matters for several reasons, the most important being that spandex (Lycra) is quickly broken down by pool chlorine, so fabrics with high spandex content will wear out quickly if worn in a pool. A lot of triathlons are not in pools, so it's fine that the TYR shorts are high in spandex. The Speedo endurance fabric contains a different elastic fiber (PBT) that is more chlorine resistant than spandex. In fact, I have swum more than 140 miles in my Speedo Endurance swim suit and it has not yet worn out (though the color has faded).<br />
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
The number of fabric panels these shorts are made from matters because the higher the number of panels, the better they are supposed to fit. I imagine there are a lot of assumptions with this general rule, but as you can see, the triathlon shorts have more panels and I really do think they conform to my body more than even the Speedo endurance swim suit.</div>
<br />
<div style="text-align: justify;">
Conforming to the body is good for several reasons including aerodynamics in air and water, as well as muscle support. The muscle compression that these shorts and other products provide is promoted by manufacturers as a way to speed blood flow and improve muscle efficiency, but I am very doubtful about those claims. Nevertheless, there is a certain macho feeling that one gets when they wear tight-fitting fitness clothes and this can act as a placebo effect to improve performance. On the other hand, there is a negative aspect to these shorts in the way they hug the body. The more they conform, the more they reveal hints of the male anatomy. I've gotten completely comfortable with the Speedo swimsuit in this regard, but the pads inserted into the cycling shorts and the triathlon shorts create an exaggerated bulge in the front that could cause some embarrassment. The triathlon pants are probably the worst offenders here, because the pad is shorter from front to back than the cycling pants. As a consequence, the pad in the front doesn't come up as high, and it is much narrower there as well. The smaller pad dimensions tend to emphasize the male bulge rather than obscure it, as the larger pad of the cycling pants do. Oh well. The smaller pad is probably good for allowing greater leg motions during the run segment of a triathlon, and if someone is sensitive about this issue, he can always wear a pair of regular shorts over top. But not when swimming or cycling, as you don't want extra water and wind resistance during the race.</div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
I have worn the triathlon shorts on both a bike ride and a run. I will soon test them for swimming when I visit the pool next. But so far the shorts performed well (no chaffing) and I expect they will work great for my upcoming Olympic-length triathlon. </div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
Now...what should I wear as a shirt? They sell a top that goes with the tri shorts, but it's expensive and I don't see why I need it. I'll probably just wear a compression shirt made by UnderArmour, but the one I own right now has colors that clash with my tri shorts. Perhaps I should fix that problem by buying another shirt? I'll decide soon. Stay tuned for a race report!</div>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-81066174092838342072012-06-06T20:40:00.000-04:002012-06-06T20:40:37.979-04:00Motivators that Work for Me #2: A New Physique<div style="text-align: justify;">
In this second installment of a series of blog posts on things that motivate me to stay physically active, I discuss the fact that once a person has acheived an improved physique, he or she will want to keep it. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
There are plenty of people I have encountered or read about that used to be overweight and then they lost a lot of pounds through diet modification and exercise. Some people in this situation maintain this improved physique forever, and some revert back to their original size. I can understand how difficult it would be to lose all that weight, and then to gain it all back would be hard to deal with, too. My story is not like this, though. I guess I'm one of the lucky ones. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I have always had a thin build. Even my own mother remarks when I come to visit that it looks like I've lost weight. No. I'm the same 6'4" and 175 pound male today that I was back in June 2001. I have records from back then. I have a completely <a href="http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/results_normal.html?pounds=175&inches=76" target="_blank">normal weight for my height</a>. However, my impression of myself is that I am a little underdeveloped in the upper body, including arms, shoulders, and chest. <a href="http://www.livestrong.com/article/433074-the-average-bench-press-for-adults/" target="_blank">Data show</a> that the maximum bench press of an adult male in his 30s should be about 93% his body weight. For me that would be 162 pounds and I don't think I could do that. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Back in September 2008 I started to do weight lifting to see if I could build my muscles. At the time I was not a swimmer, so I wasn't worried about strength; increasing muscle size was my goal. I'm embarrassed that this was my goal. It's so sophomoric to worry about having big muscles. But guess what? Weight lifting several days per week for 16 months caused my <a href="http://cannonfitness.blogspot.com/2010/06/after-3-months-of-working-out.html" target="_blank">chest circumference to increase</a> 3 inches and my upper arm circumference to increase 1 inch. To be honest, I don't think these minor gains in muscle size were ever noticable in the mirror. But it didn't matter; I knew I had made progress and it made me feel better about myself. </div>
<br />
<div style="text-align: justify;">
My weight lifting diminished during winter 2010 because of minor shoulder injuries at that time and an increase in my professional responsibilities, and I haven't really done a lot of weight lifting since. Meanwhile, I've been swimming on a regular basis and I think this has maintained my muscle size and strength. It better have, because by swimming regularly, I am walking around in public with no shirt and I have to look good. I can't have a bunch of belly fat. I can't look sickly thin. Thus, one of my motivators for keeping a regular schedule of fitness activties is to hold on to the improvements I made to my physique, and to stay visually pleasing to the eye during my time at the pool. Oh, and ladies, I'm still single!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
All kidding aside, I want to stress that what works for me might not be helpful to others. First, I don't know what it is like to struggle with one's weight their whole life. Relative to others, it's easy for me to say "I want to look good at the pool" and be able to work toward that goal. Second, "looking good at the pool" isn't that great of a goal to have anyway. It is a subjective goal. It is an unreachable goal because there is no way for me to know when I've attained it. This goal emphasizes outer appearance rather than the more important things that count. Lastly, I'm pretty sure that people don't look at my body when I am at the pool as much as I used to think. Maybe they snatch a look or two, but in general, swimmers are there to do their own thing and encourage me as I do mine. There is very little judgment at the pools where I swim--swimmers come in all shapes, ages, and sizes, and we are all far more beautiful than we think we are. You might catch me staring at someone at my pool, but I'm almost certain to be studying their swimming technique than thinking about their body's appearance. Seriously.</div>
<br />
<div style="text-align: justify;">
In sum, one of the things that motivates me to workout is how good my body looks <em>to me</em>. It doesn't matter that much how I appear to others. I think I look good, and I exercise to keep it that way.</div>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-30344338562401509372012-06-04T21:55:00.000-04:002012-06-04T21:58:04.321-04:00Motivators that Work for Me: #1 Never Say Never<div style="text-align: justify;">
This post is the start of an occassional series in which I will describe the top 10 things that have helped me stay motivated during the last 3-4 years of working out and becoming a middle-aged athlete. I think this list of motivators could be helpful to a lot of folks, but I must be clear at the start that I am not the most experienced athlete, nor the best. To put things in perspective, over the last year I have logged 142 miles of running, 841 miles of cycling, and 136 miles of swimming. Compared to some people, these totals are small. But compared to most people, these totals are exceptional. Compared to me 3 or 4 years ago these totals are exceptional. Today at my workplace, at my church, and within my family I'm viewed as someone who is really dedicated to fitness. I even have a colleague who keeps saying "I know you eat really healthy, but would you care to join us at X resturant?" Yes, of course! My diet isn't really that great--it is terribly void of vegetables--but I let her have the impression that I'm a health nut anyway. So how do I stay motivated and reap the benefits of this reputation among my friends? My first strategy is to never say never:</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;">1. Never Say Never</span></div>
<div style="text-align: justify;">
Insecurities hold you back. I look at them as being excuses that cause us to fail before we ever begin. That doesn't mean we can fix the things we are trying to fix, but what I have found is that accepting the challenge and working toward improvement--even if it does not ultimately succeed--makes me a more confident person. Motivation and self confidence increase together. If you work toward a goal, that is evidence that you are motivated. As you work, you gain confidence in your self. With greater self confidence, motivation to succeed grows even more. The key is tricking yourself into starting this process. I suggest imagining yourself as a motivated and confident person. Ask yourself "What would I do if I had no fear, anxiety, or lack of confidence?" Then do what comes to mind. It's easier said than done. I know that. But it can be done. I celebrate these successes:</div>
<div style="text-align: justify;">
</div>
<ul>
<li><div style="text-align: justify;">
In a previous <a href="http://cannonfitness.blogspot.com/2010/07/testing-right-fielder.html" target="_blank">blog post</a> I described how I grew tired of being a lousy player on a fast-pitch softball team. Maybe this was due to a lack of confidence, maybe it was lack of skill. Probably it was both. So after failing a few times during a game, I picked myself up and decided to concentrate much harder. Ultimately, I was the MVP of that particular game. This sort of softball success was rare for me, but simply knowing that not every game would be a disaster kept me motivated to do well.</div>
</li>
<div style="text-align: justify;">
</div>
<li><div style="text-align: justify;">
In late 2010 I didn't think I could commute to work by bicycle because there are two hills between my home and work. With some encouragement from my swim coach, <a href="http://cannonfitness.blogspot.com/2010/10/commuting-by-bicycle.html" target="_blank">I did it</a>, and it wasn't bad at all. I have continued to commute by bike whenever the weather is nice.</div>
</li>
<div style="text-align: justify;">
</div>
<li><div style="text-align: justify;">
I don't think I've mentioned this on my blog before, but my recent experience as a cyclist gives me a lot of thrills, both good and bad. Since buying a road bike last summer, I have started to ride regularly on roadways with motor vehicle traffic. The roads around my house are narrow, winding country roads, plus a few busy yellow-striped highways. With 359 miles on the new road bike, I admit I am still nervous to ride this bike. What if I get a flat tire when 15 miles from my home, or what if I get really exhuasted in climbing a hill? Or worse, what if I get hit by a car, or lose control and flip over the handlebars? I would be so much safer if I didn't ride my bike on roadways or anywhere else. But is the answer then to give up? Of course not. Someone with greater confidence and less fear would head out on his bike because it is fun and good. So, with Godspeed and defensive driving, I ride, and I ride well.</div>
</li>
<div style="text-align: justify;">
</div>
<li><div style="text-align: justify;">
I <a href="http://cannonfitness.blogspot.com/2010/11/i-joined-masters-swim-team.html" target="_blank">joined a competitive swim team</a> in late 2010. What in the world happened to me? I had only just learned to swim 15 months before. I felt self-conscious about swimming, diving, and what I'd look like in a close-fitting competitive swimsuit. But I did it anyway, and I've kept at it.</div>
</li>
<div style="text-align: justify;">
</div>
</ul>
<div style="text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7KssAQ9SVDR8ngnMVhkvZPSUw6DdHMfnRnmusloRQWspnPYzkz-btZWoPK9NgC1J4Qqcdq-zwVnXjSzRxu4w0UMIhP_YnD8pLPMW6YAvUM773qNE_E2AR6gkOkMnAbWcZ1Nk67sH1yCA/s1600/dives+at+JCC+2011+-+Copy.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7KssAQ9SVDR8ngnMVhkvZPSUw6DdHMfnRnmusloRQWspnPYzkz-btZWoPK9NgC1J4Qqcdq-zwVnXjSzRxu4w0UMIhP_YnD8pLPMW6YAvUM773qNE_E2AR6gkOkMnAbWcZ1Nk67sH1yCA/s400/dives+at+JCC+2011+-+Copy.jpg" width="400" /></a></div>
<div style="text-align: justify;">
This "Never Say Never" rule has worked for me a lot of times, but there is more work to be done. Even now, about 4 years after learning how to swim and 1.5 years of competitive swimming, I have a deep, subconscious fear of water. It doesn't come to my attention very often, but I know it is still there. It showed up recently when I asked my swim coach to show me a second kind of dive that swimmers use when they are on a relay team. The dive must propel me quite far into the air before I hit the water so that I don't dive into the swimmer below me, swimming to the wall as s/he finishes the first segment of the relay race. My normal dive plunges me rapidly into the water without much time spent in midair. So on this day, as my coach asked me to aim farther as I launched off the diving platform, I just stood there. I did many false starts, sometimes loosing my balance and jumping defeatedly into the water feet first. But for at least 15 minutes I would fall in, climb back out, mount the diving platform, and try, try, try to jump off. Finally, I gave up. But not for good. I won't say "never." I'm going to do it someday, and when I do, I'll feel as though I'm at the top of the world. That will be a good feeling, and that hope is what motivates me to keep trying. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Stay tuned for more motivational tools I use to keep me fit. The next one I'll write about is Keeping Records.</div>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-5466412376910450322012-06-01T19:46:00.000-04:002012-06-01T19:46:00.453-04:00Cycling Glasses<div style="text-align: justify;">
I recently bought a pair of glasses for use on the bike. As a weekend-warrior type cyclist I used to think that cyclists with fancy shades really didn't need them. Instead, I thought the glasses were just for fashion and for shading one's eyes from the sun. After all, there are lots of folks who drive their cars wearing fancy sunglasses, and sometimes the sun is out and sometimes it is not! </div>
<br />
<div style="text-align: justify;">
But now that I am a developing roadie--someone who speeds around on a bike more than once or twice a week--I understand that cycling glasses are not just for style and not just to dim the sun's light rays. In addition, cyclists need glasses to protect their eyes from bugs, dust, and debris that can be thrown into our faces as a car passes us. A bit of dust or a bug can be an annoyance for the casual rider, but if you are riding along at 20 mph, you can't afford to be distracted or temporarily impeded by a speck of dust in your eye. The situation can become unsafe.</div>
<br />
<div style="text-align: justify;">
So I bought a pair of glasses. I now own <strong>Tifosi <a href="http://www.nashbar.com/bikes/Product_10053_10052_523664_-1___" target="_blank">FORZA FC</a> Gloss Black T-V215 Fototec</strong> glasses. The purchase price was about $40 on the Bike Nashbar website. This was about 3 months ago, so I don't remember why I chose this particular model (actually now I do: I have a big face and very few other brands were rated as fitting large faces--what are all cyclists like horse jockeys?). I can say that the glasses are completely worth every penny. They sit lightly on my face and never bother me during a ride. In fact, the only time I notice I am wearing them is when the wind is blowing on the rest of my face and I don't feel it around the eyes. "Oh yeah, I've got glasses on." [I should note here that off the bike I do not wear glasses or corrective lenses of any kind]. These things are as comfortable as can be, and they never shift position. I've never been worried that they would fall off.</div>
<div style="text-align: justify;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcYP-R7Ualz66rWwnpRbhQHj98cTAWAGqTQ9ev67BoTeeguGKwqFJ17ckAVJI0aS7KuavxfcRx68lMN-M1g9v8OBq8tGSi09pyb1GqOnTyi-O75r275BKgI5Pv66AT77wRlYwQobtMXJo/s1600/IMG_3890.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcYP-R7Ualz66rWwnpRbhQHj98cTAWAGqTQ9ev67BoTeeguGKwqFJ17ckAVJI0aS7KuavxfcRx68lMN-M1g9v8OBq8tGSi09pyb1GqOnTyi-O75r275BKgI5Pv66AT77wRlYwQobtMXJo/s320/IMG_3890.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tifosi Forza FC cycling glasses</td></tr>
</tbody></table>
<div style="text-align: justify;">
I wasn't actually sure how to wear them with a helmet. Should the earpieces go under the helmet straps or over them? I looked through an issue of <em>Bicycle Magazine</em> and saw photos of people doing it either way, but I can't be sure those are real cyclists or just models. Indeed, some of their helmet straps were much too loose under the chin to provide them any protection during a crash, so these people either loosened their straps for the photo shoot, or they weren't real cyclist. Anyway, I decided to wear the ear pieces over the helmet straps so that if I was in a crash, the glasses would fall away from my face and not cut me.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
This pair of glasses is supposed to be photochromic, such that the lenses become more darkly tinted in bright light. This feature is not noticeable while wearing them, but I suppose that is the point. Off the bike I see that they never get very dark. However, I am not one who wears sunglasses routinely (i.e. a motorist who wears them in the car), so I'm not bothered that they are not very dark....except that a certain "cool factor" is lost when you are riding your bike without dark sunglasses. That's OK. I know I'm cool anyway!</div>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com1tag:blogger.com,1999:blog-1801527259880503861.post-12370357900394988832012-06-01T11:17:00.000-04:002012-06-01T11:26:43.224-04:00Goals for June 2012<div style="text-align: justify;">
In my last post I evaluated how well I attained my May fitness goals and my self-grade was a <span style="color: yellow; font-size: large;">C</span>. The whole point in working out is self-improvement, so I want to get a better grade in June! So here is my plan:</div>
<br />
<span style="font-size: large;">Events:</span><br />
<ul>
<li><div style="text-align: justify;">
June 9-10: Bike MS Escape to the Lake. This is a fundraiser for the National Multiple Sclerosis Society that hundreds of thousands of cyclists do all across the country. This will be my first year participating. I've chosen a 137-mile route from near Pittsburgh to the shore of Lake Erie. </div>
</li>
</ul>
<br />
<span style="font-size: large;">Monthly Goals:</span><br />
<ol>
<li><div style="text-align: justify;">
<strong>Cycling.</strong> Obviously I'll do at least 137 miles, since that is part of the Bike MS event. I am also planning a 25-mile ride with my parents at the end of the month. Adding another 50 miles in weekly rides (this would be closer to 80 if I weren't planning to be out of town for some of the month), that gives me a realistic goal of <u>212 miles</u>. If I attain this, it would be the second month where I rode more than ever before.</div>
</li>
<li><div style="text-align: justify;">
<strong>Running.</strong> This goal is easy to set. I want to run more this month than in any other before it. That sounds dramatic, but given my low running totals, it's completely attainable. Besides, I can run anywhere, even if I'm out of town. </div>
</li>
<ol>
<li><div style="text-align: justify;">
I will run <u>22 miles</u> in June.</div>
</li>
<li><div style="text-align: justify;">
I will also make sure that at least one of my runs will exceed 4.8 miles (my un-met goal from last month) </div>
</li>
</ol>
<li><div style="text-align: justify;">
<strong>Swimming.</strong> </div>
</li>
<ol>
<li><div style="text-align: justify;">
I will swim <u>11.3 miles</u> in June, which is an average amount.</div>
</li>
<li><div style="text-align: justify;">
I will make sure 4 of my swims are an hour in length.</div>
</li>
<li><div style="text-align: justify;">
The majority of my swims will include: (1) diving, (2) 125 yards of straight butterfly, (3) at least two 100 IM. Practicing my dives will help me spend more time in the air. I need to build endurance in the butterfly. My best friend does a lot of IMs and that's inspiring. I want to see if I can do what he does (eventually).</div>
</li>
</ol>
<li><div style="text-align: justify;">
<strong>Bird Hikes.</strong> I think four hikes with bicoculars this month is not unreasonable, and I always enjoy it.</div>
</li>
<li><div style="text-align: justify;">
<strong>Weight-Lifting.</strong> Last month I said I'd do a workout 3 times per week. That still seems reasonable, but in reality I did just 3 workouts in the entire month. </div>
</li>
<ol>
<li><div style="text-align: justify;">
I will do <u>6 workouts</u> in the month. </div>
</li>
<li><div style="text-align: justify;">
I will start most of these workouts with leg raises as a warmup, since my swim coach wants me to work on building my abdominal muscles.</div>
</li>
<li>My biceps circumference will increase 0.20 inch to 11.5 inches.</li>
<li>My forearm circumference will increase 0.25 inch to 11.25 inches.</li>
<li>My chest size will increase 0.25 inch to 43.25 inches.</li>
</ol>
</ol>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-33764815906127163362012-05-31T22:55:00.000-04:002012-05-31T22:55:02.428-04:00Fitness Grade for May 2012At the end of April I set some goals for myself to attain in May. Let's see how well I did:<br />
<br />
1. CYCLING = A+<br />
<br />
<blockquote class="tr_bq">
I said I would ride 160 miles on my bicycle, which would include commuting to work whenever possible. I did this, and in fact rode 166 miles in the month of May.<br />
</blockquote>
<br />
2. RUNNING = C<br />
<br />
<blockquote class="tr_bq">
I said I would run 21 miles but I only did 19 miles. That's 90% of my goal. However, I had two other goals that I also did not reach. I said my longest run would be 4.8 miles (but I only did 3.74). I said I would experiment with interval training...and I did not, so I drop a letter grade!<br />
</blockquote>
<br />
3. SWIMMING = B<br />
<br />
<blockquote class="tr_bq">
I said I would swim 10.25 miles and I swam 13 miles. But my grade was dragged down by the fact that I did numerous short workouts rather than less numerous long ones. I also had a very specific 8-point plan for each day. I fulfilled 5 out of 8 of these on most days. I did not do as much diving, or butterfly, or IM distances as I said I would.<br />
</blockquote>
<br />
4. BIRD HIKES = A-<br />
<br />
<blockquote class="tr_bq">
I'm not sure what to give myself in this area because I did go on 4 different walks totalling 10.5 miles, but my goal was mostly social and not birding.<br />
</blockquote>
<br />
5. WEIGHT LIFTING = F<br />
<br />
<blockquote class="tr_bq">
I said I would lift weights three days a week during the month of May. Instead, I recorded 3 workouts for the entire month (grade = 25%). I saw my bicep size decrease (minus 10), my forearm size stayed the same, and my chest size increased (plus 10). I did follow through with the committment to do leg raises as a warmup each time, so plus 10. My grade is calculated as follows: 25-10+10+10 = 35%.</blockquote>
<br />
<br />
These grades average out to a C grade. Tomorrow is June 1. I'll come back and post some goals for June tomorrow.Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-35168278345164144792012-05-21T20:43:00.002-04:002012-05-21T20:43:58.718-04:00Trek 700 "overhaul"I own two bicycles and the oldest is a 1990 Trek Multitrack 700. Back in 1990, the concept of a hybrid bike--the combination of road bike and mountain bike--was fairly new, so I think they named this particular model "Multitrack" to help people understand why it was different. Today my bike is different not because it is a hybrid but because it is so old.<br />
<br />
I don't know how many miles are on this bike. In the last 22 years I've had at least three bicycle computers, and as each one fails, it loses the odometer reading. My current odometer is around 600 miles. The last cycle computer didn't last long because a squirrel chewed through a wire and there was no way to repair it. But at that time (2006) I was regularly commuting to work on that bike and doing some other rides, too. So I easily had anopther 500 miles on it. In high school (1990-1992) I rode a lot, then I only did scattered rides in my college and grad school years. So adding another 800 miles I get a sum of at least 1900 miles. That's actually not a lot of miles at all for a 22 year old bicycle. <br />
<br />
But it is a lot of miles for the drivetrain, specifically the chain. I didn't know chains could wear out until last year when someone at my bike shop told me I had a worn chain. According to <a href="http://www.rodaleinc.com/products/books/bicycling-guide-complete-bicycle-maintenance-repair-road-mountain-bikes" target="_blank">Todd Downs</a>, "as the chain wears, the inner surfaces of the chain's pins are slowly ground away, effectively increasing the center-to-center distance between the pins" (p.174). This causes the chain to elongate and not fit into the teeth of the cogs that make up the chainset and rear cassette. As I said, I hadn't noticed this until someone pointed it out. But upon inspection, I saw daylight between some chain links and my cog's teeth where there sould be none. So, off to the repair shop for a <span style="color: red;">replacement chain</span>!<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxFUf7XnkyNlo6lnFLy3JPXSS0HfxFMlfDiiYl5I1CDUJtbpZ8m1igejgz-HKC06jjixtbR6zpWKmbUXTlZvR_0IyDv2VIDoJSNtglHaA6vFd9K6oyUop-kAUBca83sP__rH9v3DoWzdg/s1600/product_image_+media+images+cycling+products+bikecomponents+CS+CS-HG50-8R_600x450_v1_m56577569830637906_dot_jpg_bm_512_384.gif" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxFUf7XnkyNlo6lnFLy3JPXSS0HfxFMlfDiiYl5I1CDUJtbpZ8m1igejgz-HKC06jjixtbR6zpWKmbUXTlZvR_0IyDv2VIDoJSNtglHaA6vFd9K6oyUop-kAUBca83sP__rH9v3DoWzdg/s200/product_image_+media+images+cycling+products+bikecomponents+CS+CS-HG50-8R_600x450_v1_m56577569830637906_dot_jpg_bm_512_384.gif" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rear Cassette</td></tr>
</tbody></table>
I also read in Todd Downs' book that "putting more than 1,500 to 2,000 miles on a single chain and cogset will most likely [result in the] need to replace the entire cassette and chain at the same time" (p.164). Uh-oh. I put a <span style="color: red;">new cassette</span> on the list for my bike shop to tackle. I was concerned that the front <span style="color: red;">chainset</span> would also need to be replaced, as I saw the middle chainring had some broken teeth. To my surprise, the bike technician said the chainring had always been that way. The design includes having the middle chainring with a couple ground-down teeth so that the chain shifts more easily from one chainring to another. Well I'll be. I learned a lot today at my bike shop!<br />
<br />
I still had two more items for the bike technicians to fix. First, I complained that the <span style="color: red;">rear brake</span> squealed whenever I used it, and it didn't seem that strong anymore, either. Remember, this equipment is 22 years old! The technician looked at my brake pads and didn't see excessive wear, and the rubber still seemed pliable. So he said they'd adjust them. I note on the work order that he didn't mention the squeal, so I hope they fix that.<br />
<br />
The last thing on my list was the <span style="color: red;">shifter</span>. I showed them how the left shifter tended to skip the middle chainring so that I would downshift straight from gear 21 to gear 7 (rather than 14). When riding, this causes me to lose a lot of speed as I approach a hill. I can get to gear 14 by gently pressing the shifter, but not always. Hmmm. The technician diagnosed the problem quickly. There is some tiny part inside the shifter that is broken or otherwise not functioning right. He said they's take a look and see what they could do, but otherwise the only solution would be to replace the entire shifter/brake lever. "That would be really expensive," he said, and he seemed to dismiss that possibility outright. I appreciate his honesty and respect for my wallet's resources, but I wish I had pressed him on what "expensive" really meant. In my mind, I had already saved some expense by him telling me that my chainset could be spared. He had also relieved a concern I had about my bottom bracket, and he didn't think my brakes needed to be replaced, either. I entered the bike shop thinking my bill would be about $200--about half of what it would take to replace the entire bike with a new one. I left the bike shop with an estimate of $100. So expensive or not, I was actually ready to pay for a new shifter if he had given me that choice. Ultimately, I may have to do that anyway, but in the meantime I'll see what they can do.<br />
<br />
Something I crossed off my list before getting to the bike shop was an adjustment to the <span style="color: red;">kickstand</span>. My kickstand was loose on the frame and while I can temorarily fix that by tightening the bolt, it always gets loose again. Yesterday I took off the kickstand, cleaned it, and tightened the bolt again. I noticed the washer that goes on the bolt was cracked, so I assume that is the problem. It is not producing enough friction to hold the kickstand mounting bracket in place. I felt kind of silly asking the bike shop to replace a washer for me, so I've elected to do that myself when I get the bike back.<br />
<br />
They had to order a part, so the shop will have my bike for about 10 days. Meanwhile, I've got my Trek 1.5 road bike to keep me happy.Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-67323113071729388872012-05-01T19:50:00.000-04:002012-05-20T15:14:32.916-04:00April 2012 Report and Goals for MayIn April 2012 I logged a total of 140 miles in running (17 miles), swimming (9 miles), and cycling (107 miles), plus a few random hikes (7 miles). My overall total of 140 miles is the second-highest monthly total in the last year, and this is due to well-above average running miles and my highest monthly total of miles on the bike since this time last year. My April totals include two competitive swim meets and one 5K running race. At my swim meets I broke three personal short-course yards (SCY) records: (1) 100-Fly in 1:23.58, (2) 50-Back in 0:39.25--as part of a relay, and (3) 400-Free in 5:53.02. My 5K performance was stellar (for me), as I did it in 25 min at an 8:05 pace. This completely shattered my personal best pace of 8:54 in October 2011.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNkb76hOts97c5mR-dDunlheO5pukQOW5VMlGE5eXTjUYmTUtP9CNJBiNRFO9mmx6sR9hdWtbH8y4Oou0bq2-g3SK_BG83k9vaOkaJuV2-sSQWJq23WcC2AsoQ0aFFpCPYsd3UMcDkFoo/s1600/butterfly+clip+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNkb76hOts97c5mR-dDunlheO5pukQOW5VMlGE5eXTjUYmTUtP9CNJBiNRFO9mmx6sR9hdWtbH8y4Oou0bq2-g3SK_BG83k9vaOkaJuV2-sSQWJq23WcC2AsoQ0aFFpCPYsd3UMcDkFoo/s320/butterfly+clip+2.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I'm doing the butterfly stroke during the 100-Fly event at one of my swim meets.</td></tr>
</tbody></table>
<br />
So that's pretty amazing, isn't it? I'm only talking about my personal improvements here, as I know there are plenty of people who go more miles, swim faster, and run faster. But overall, for me, I was pretty hot in the month of April.<br />
<br />
I want to continue this into May...and add to it. Here are my goals:<br />
<br />
1. Exceed 160 miles on the bike (a 50% increase). I need to train for a 2-day bike excursion in early June that will total 150 miles. It's part of the "Bike MS" program of the National Multiple Sclerosis Society. I plan to commute to work by bicycle whenever the weather cooperates.<br />
<br />
2. Exceed 21 miles running (a 50% increase). I want to do an Olympic-length triathlon later in the summer, which means I've got to work up to a 10K distance. Therefore, sometime this month, my goal is to do a single run that exceeds 4.8 miles. This represents a 10% increase over the longest run I've ever done. On a separate day, I want to try to do intervals--running fast for a short burst and then running slow to recuperate before repeating the cycle. Doing intervals will increase my speed over time, but I'm more interested in increasing my distance at this point.<br />
<br />
3. Swim an average amount: 10.25 miles. My competitive swim season is over, so I don't really need to have a stellar month of distance swimming. However, I do want to revamp my workouts and make them more thoughtful and strategic. Once school is out, I will do longer workouts (60 min) at least three times a week. These will include:<br />
<ul>
<li><div style="text-align: left;">
1x500 warm-up</div>
</li>
<li><div style="text-align: left;">
6x50s freestyle concentrating on posture</div>
</li>
<li><div style="text-align: left;">
2x50s breaststroke rest :15</div>
</li>
<li><div style="text-align: left;">
2x50s backstroke rest :15</div>
</li>
<li><div style="text-align: left;">
2x50s butterfly rest :15</div>
</li>
<li><div style="text-align: left;">
4x100 IMs rest :30</div>
</li>
<li><div style="text-align: left;">
2x200 free cool down</div>
</li>
</ul>
I will end each extended practice with some dives to increase the distance I travel in the air while horizontal.<br />
<br />
4. I still plan to go on some hikes, specifically to look for birds, which is my other hobby.<br />
<br />
5. Weight-lifting. I want to start this up again. In fact, my goal for May is to lift 3 days a week for >20 min (not including warm up). I always make weight-lifting goals and then renege on them. So with maybe with such a timid goal as this I will be able to keep it up. One problem with the above goal is that there is no reward it I attain it. With running and swimming and biking, I can measure my progress in terms of pace. I could certainly express weightlifting goals in terms of maximum pounds lifted, but I don't yet have a sense of satisfaction with that. Besides, I tend to hurt myself if I max out the weights. So, I'm going to step out on a limb and make the following measurable goal that will make me feel really good if I attain it. I will seek out bigger muscles. This strategy seemed to work for me in 2008-2009 when I saw a 1-inch increase in biceps circumference and chest size.<br />
<br />
Today's measurements<br />
Upper Arm = 11.5 inches. Goal at end of May: 11.75.<br />
Lower Arm = 11.0 inches. Goal at end of May: 11.25. (I'm measuring my left arm, prior to any workout, at the thickest point near the elbow)<br />
Chest = 42.25 inches. Goal at end of May: 42.5 inches.<br />
<br />
I will add leg raises to every weights workout, as this will strengthen the muscles I need to maintain proper swimming posture.<br />
<br />Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com1tag:blogger.com,1999:blog-1801527259880503861.post-77960597953807918972012-04-18T22:25:00.001-04:002012-05-01T19:52:28.263-04:00Use it or lose it<div style="text-align: justify;">
I had a conversation with one of my students today. It started with him asking if I planned to go running today. He reasoned that the weather was nice, so given my triathlon training, I would probably be taking advantage of it. He's certainly got a point. However, I didn't run today. I didn't intend to. The last run I did was a 5K race on Saturday (4 days ago), and today is the first day I haven't felt really sore (delayed onset muscle soreness). But now I feel a bit guilty that I didn't run. If the soreness is gone, it's time to push forward!</div>
<br />
<div style="text-align: justify;">
I shifted the conversation with my student to what physical activity he did on a regular basis. He said "I really want to, but not much at all these days." He used to be a body builder in high school and that carried into his freshman year of college. I remember that. I had him as a freshmen in his first semester, and he was very well muscled. He told me today that since his freshman year, he has lost 25 pounds. Much of that was muscle loss because he stopped lifting weights. He said his arms are 8 inches smaller in circumference and his maximum bench press had decreased from more than 300 pounds to 225 pounds. Now what you need to know is that this student is short, so the fact that he can still bench 225 pounds is impressive to me. I'm more than 12 inches taller than he is, and my maximum bench press is around 145 pounds. At least it used to be, a couple years ago.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I've probably shrunken a bit as well. I stopped weightlifting because it was more work than fun, I never had a goal, and I often hurt myself to the point where I'd have to take 7-10 days off to heal. It was definitely a case of "two steps forward and one step back," and I'm not even sure if I netted one step forward. Regardless, anything I gained in strength or physique is gone. My upper body is really quite slim.</div>
<br />
<div style="text-align: justify;">
Maybe I'll work on it again next month when I'll have more time to lift weights. I'll have the whole summer to get stronger and maybe make weightlifting part of my habit again. I'd like that. But I'll still need a goal--something attainable, something safe yet challenging. For example, maybe I could work on my arms and increase my upper arm circumference by an inch (to 12 or 12.5 inches). Obviously I'd work other muscle groups, too. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Or maybe my goal shouldn't be in terms of size, but rather in terms of strength or accomplishment. For example, I'd like to be able to do a lot of pull-ups (10 in a row?). I think doing pull-ups would do a lot for my upper body strength, and it would help with my swimming strokes.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Speaking of swimming, I'd like to set some goals for that, too. My best friend trains in the pool by doing 400 IMs (individual medleys) over and over for a total of 2600+ yards. My workouts are shorter and are composed of mostly freestyle. There is no reason I can't match what he does in the pool.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Except, I lack the motivation at times. I find that a lot of my blog entries have this theme. When things are going well, I don't tend to post to my blog. So my readers are likely to have a much dimmer picture of my life of fitness. Sorry! The reality is that I usually have good motivation, so the goals I set forth above are realistic and I think I will in fact work toward them. Let me end with a list of all the great things I've done...rather than a list of things I wish I had done.</div>
<br />
Accomplished so far in 2012:<br />
<ol>
<li><div style="text-align: justify;">
I have run 37 miles. This is an increase of 264% compared to last year during the same time period.</div>
</li>
<li><div style="text-align: justify;">
I have swam 48 miles. This is an increase of 77% compared to last year...</div>
</li>
<li><div style="text-align: justify;">
I have bicycled 189 miles. This is an increase of 497% compared to last year...</div>
</li>
<li><div style="text-align: justify;">
I have set 10 personal bests in swim competitions including: 25 Free, 50 Free, 200 Free, 500 Free, 25 Fly, 50 Fly, 100 IM, 25 Back, and 50 Back. Even the number of personal bests is up this year compared to last year (10 versus 7).</div>
</li>
<li><div style="text-align: justify;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqbSB0Vn21C3s0O1-L-pweL85Eq6MwArhi7KSDC-FtCn-RDmB6aiBcQ7aoGYZVrzFNP-LZccBEx2NxOKMsa2miUJxxubSXDthM6Ju8ZSyx_6mynjxTbc7MomqpFrmr3MOB2wtk211CcTQ/s1600/butterfly+clip.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqbSB0Vn21C3s0O1-L-pweL85Eq6MwArhi7KSDC-FtCn-RDmB6aiBcQ7aoGYZVrzFNP-LZccBEx2NxOKMsa2miUJxxubSXDthM6Ju8ZSyx_6mynjxTbc7MomqpFrmr3MOB2wtk211CcTQ/s320/butterfly+clip.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Competing in the 100-yard butterfly event at a Master's Swim Meet.</td></tr>
</tbody></table>
I competed in one additional swimming competition and beat a college student half my age by a significant margin in the 400 Freestyle. I did it in 5:53.02, which was well below the 6:03 I was expecting.</div>
</li>
<li><div style="text-align: justify;">
I have done one 5K run so far this year and my 8:05 pace crushed my old personal best of 8:54 (set in November 2011). My average running pace today is an improvement of 19% over the average pace I had in April 2011.</div>
</li>
<li><div style="text-align: justify;">
I have done 13 weightlifting workouts (despite what I report above, I haven't actually given it up entirely). This is exactly half the number I did in 2011 during the same time span, but something is better than nothing.</div>
</li>
</ol>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-7283489951191208042012-04-05T22:27:00.000-04:002012-04-05T22:27:19.745-04:00Joy of a Longish Bike RideI rode 14.7 miles today at an average pace of 15.1 mph with a net climb of 1,650 feet. This is the longest bike ride I've done since at least October 2011. This is not to say that I haven't been on the bike recently. In fact, I've logged 189 miles in the last six months...but mostly this has all been in 5-mile increments. So I celebrate! <br />
<br />
I'm also going to have to come up with a longer course for next time. Until now, I've had a few smaller loops that I take, and for today I combined them all into one big loop. It will be fun to add a little more distance the next time. And there will be a next time, because I've got some training to do:<br />
<br />
<ol><li>The Bike MS ride is coming up in early June. I'll be riding 150 miles over two days.</li>
<li>The Pittsburgh Triathlon is July 27th, and I am planning for this to be my first international-distance race. The bike portion is 40 km.</li>
<li>I'm doing another couple sprint triathlons in August, including one with an 12-mile bike race August 12th... </li>
<li>...and one with a 13-mile bike race on August 25th.</li>
</ol><br />
So those are my goals; I just have to keep going. I wanted to write this little post so that I remembered the good feelings I had to day after my ride. I felt energetic. I felt I had better concentration after the ride when I was at work. I felt endorphins. I was pain-free, which is significant given that my shoulder has been sore from swimming and both knees felt kind of achy--also from swimming (breaststroke). The next time I say to myself "Maybe I should go on a bike ride...no, I don't feel like it," I want to remember the good feeling I get after it's over. And of course, it's fun during the ride, too, or at least interesting--<br />
<br />
<ul><li>How fast can I go down the first big hill?</li>
<li>Will I have to stop for the traffic light in the first little town I ride through? (I actually like to stop at the traffic light, as this gets the attention of people in the restaurant at the intersection. I'm glad to give them something to talk about)</li>
<li>Can I manage the slight incline out of town without downshifting to my lower bracket?</li>
<li>How winded and tired will I get climbing the beast of a hill that comes next? How slow can I go without having the bike fall over?!</li>
<li>I always enjoy the horse pasture and broad view at the top of that hill.</li>
<li>I enjoy that wide, smooth road near the airport that never has any traffic.</li>
<li>I enjoy the extra risk I take past the airport where the country road becomes narrow, steep (up and down), and traction is reduced due to all the black sealant applied to the road surface. Some of those hills are so steep going down that I have to ride my brakes all the way, so as not to exceed 35mph and/or lose control.</li>
<li>I like the forested patch of road I encounter after crossing the highway.</li>
<li>I like the open view I find at the top of the next hill by the cemetery. In fact, by the time I get there, it seems like it's all downhill from there. I zoom more freely down the next road that goes past the lake.</li>
<li>I zoom around the traffic circle and then relax as the paved shoulder expands and I can take my time going up the last climb.</li>
<li>Lastly, I enjoy crossing from the right side of the airport road to the left in order to use the left turn lane onto the road that takes me home. I'm amazed that the road sensors there are sensitive enough for my bicycle to trigger the traffic light.</li>
</ul>--That's a long list of interesting things along my 14.7-mile cycling route. Now think of how many more things I can add to this list as I lengthen the route and cycle for longer periods of time.Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com1tag:blogger.com,1999:blog-1801527259880503861.post-46556222781220069552012-03-05T18:36:00.001-05:002012-03-05T18:47:09.505-05:00Competitive Swim Season Ends<div style="text-align: justify;">My Master's Swim Team season is wrapping up for the year. We had our last regular meet yesterday, and only the championships remain on the schedule for the end of the month. Today as I write this I am feeling the "let down" that comes after a big undertaking. And my body is sore from my racing. </div><br />
I did four events: <br />
<br />
<div style="text-align: justify;">(1) 500-free in 7:27, which beat my old record set last October by 22 seconds. Ha! This was the most fun I've had in a while, as I was neck-to-neck with the guy in the adjacent lane for the whole race. And then I gave it everything I had and beat him in the last 25 yards. He finished in 7:29. This finish was almost as good as Ryan Lochte squeaking out a victory over Michael Phelps in July 2011 (<a href="http://www.dailymail.co.uk/sport/othersports/article-2018900/Michael-Phelps-beaten-200m-freestyle-Ryan-Lochte.html">http://www.dailymail.co.uk/sport/othersports/article-2018900/Michael-Phelps-beaten-200m-freestyle-Ryan-Lochte.html</a>). Of course, the key word here is 'almost.' I should note that I really like how professional swimmers greet one another at the end of the race before they get out of the water (see photo). We don't do that at the Master's meets because we have to clear the pool for the next heat to take place.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTS4MJsUPS7U3cCCa8laqZmKNFJSLigE14c3xgazVLLkgu4KcB6sxarFINz8qwPuGCUiusEoX4p5VAH8y-TBnwr7r-zCYoc9zStTw6VWRyhFOIyKsSdVQLH7qSF1Jy5xFKFy0t1Gs-lnU/s1600/article-2018900-0D2B19D700000578-444_468x286.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTS4MJsUPS7U3cCCa8laqZmKNFJSLigE14c3xgazVLLkgu4KcB6sxarFINz8qwPuGCUiusEoX4p5VAH8y-TBnwr7r-zCYoc9zStTw6VWRyhFOIyKsSdVQLH7qSF1Jy5xFKFy0t1Gs-lnU/s320/article-2018900-0D2B19D700000578-444_468x286.jpg" width="320" /></a></div></div><div style="text-align: justify;">(2) 50-free in 30.47 seconds, which beat my old record of 30.60 seconds. I wanted to break the 30-second barrier but I'll take the incremental improvement and break it next time. </div><br />
(3) 100-breast in 1:29. I failed to break my old record of 1:27.70. <br />
<br />
<div style="text-align: justify;">(4) 25-back in 17.7 seconds. I had not done this event before so I have no old time to compare. This was another race where my lane neighbor and I were swimming at the same pace; in fact, we tied.</div><br />
<div style="text-align: justify;">This last swim meet coincides with the end of the "marathon swim," which involves logging all the yards swum each day from the start of the season in early September to the end of the season, March 4, 2012. There are several levels of recognition: 176,000 yards (=100 miles), 120,000 yards, 75,000 yards, and 50,000 yards. Last year I was somewhere around 70,000 yards at the end of the season, so I missed out on the "silver" award that is passed out for 75k. This year I was headed for a similar nearly-there sum of 110k yards and then decided in the last week that I really wanted to reach 120k. So I swam everyday for 1500-2200 yards and finally reached the "gold" level of 120k exactly one day before the deadline. Whew! I was physically and emotionally tired and I remain so after this swim meet. I have a forced vacation from the pool now for a week, as my college's pool is closed for spring break. This break from swimming will be good for me, I'm sure.</div><br />
<div style="text-align: justify;">Someone asked me what I'll do with my time this week instead of swimming. Answer: cycling and running. In my effort to get ahead with the swimming, I let those two other activities slide. The weather is forecast to be fair and warm for the next 3-4 days, so I plan to enjoy them. Of course, I still have to go to work and earn my pay...</div>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-70701821234063312452012-02-11T17:34:00.000-05:002012-02-11T17:34:43.475-05:00Snowy Saturday Sweatfest<div style="text-align: justify;">I don't actually sweat that much when I do exercise, but today I feel like working out for a long time. I had a busy workweek and I didn't get to do much physical exercise--just two miles of swimming and that is it. So today is a day for catching up. This blog post will be written during my workout to keep things interesting and give me a bit of time between each set to rest. My starting time (right now!) is 3:10pm. I'll start with a warm-up bike ride on the stationary bike...</div><br />
<u>Time: 3:32</u><br />
<div style="text-align: justify;">I've done 9.5/4= <strong>2.4 miles on the bike</strong>. The bike speedometer is shot, so I take what it says and divide by 4 just to get a more realistic mileage.</div><div style="text-align: justify;">Then 3 sets of 20 <strong>calf raises</strong>.</div><div style="text-align: justify;">Then 3 sets of <strong>bench presses</strong>. I did 10 reps the first set and 5 reps for the second two.</div><br />
<div style="text-align: justify;">I watched professional snowboarding on TV while I worked out. Those guys are awesome athletes but they need to cut their hair. Not every snowboarder should have the trademark hair style of Shaun White. Come on, guys. It's a little silly and transparent. I also noticed that if the snowboarder messed up, they quit. They didn't bother to finish their routine on the half pipe. I understand they may not want to injure themselves if they know they're going to lose, but it makes them seem lazy. Real athletes do their best...all the time. OK, gotta keep going. Time is 3:37pm.</div><br />
<u>Time: 3:58</u><br />
<div style="text-align: justify;">I've done 3 sets of <strong>triceps extensions</strong>. Those are hard, as I am trying to keep the upper arm completely vertical and my shoulder just isn't that flexible. I suppose the triceps is worked in any case, but Salo and Riewald (2008) says to keep them as straight up as possible.</div><div style="text-align: justify;">I also did <strong>incline chest flys</strong>. I did a set of 20 @19 pounds with no problem but my muscles were shaking rather violently so I reduced the weight in the successive two sets. This is not the first time I've gotten the shakes, but it's weird. I can only assume my muscles were already fatigued from the bench presses I did a few minutes ago.</div><div style="text-align: justify;">Lastly, I did 3 sets of 20 <strong>standing rows</strong> using elastic bands. This works the back muscles.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Law & Order was on TV. I've seen the episode already, so I was not that invested. I like that series a lot! Time is now 4:03pm</div><br />
<u>Time 4:17pm</u><br />
<div style="text-align: justify;">I've done 3 sets of <strong>dumbbell military presses</strong> (with decreasing weight each set). Now that I think about it, I should probably increase the weight with each set, but I haven't lifted weights in so long, I'm not sure what weights to start out with. It appears I'm overestimating my abilities rather consistently!</div><div style="text-align: justify;">I also did 2 <strong>pull-ups</strong> using the bar in my doorway. I've written about this before. I'm afraid of it, because I seem to always hurt myself doing pull ups on that bar. So, as I indicated above, I'm starting slow (again). In fact, these were not full pull-ups because I started from a bent-knee-on-chair position.</div><div style="text-align: justify;">Lastly, I did 3 sets of 30 <strong>abdominal crunches</strong>. I'm going to be sore tomorrow! A good sore.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">More Law&Order on TV, this time the "Criminal Intent" version. It's not as good as the original, but I still like it well enough. Interestingly I'm not paying close attention to the plot. That's a good thing, as it means I'm really listening to my body and paying attention to my form. So the time is 4:22pm. What should I do now? Answer: more cycling.</div><br />
<u>Time 4:45pm</u><br />
<div style="text-align: justify;">I did 17.5/4 = 4.4 miles on the <strong>stationary bike</strong> in 20 minutes. I'm sweaty now! Time to go check on my household laundry. Then I'll do some leg raises and go from there. Time 4:47pm.</div><br />
<u>Time 5:09pm</u><br />
<div style="text-align: justify;">I did 15+10+10 <strong>leg raises</strong> to work the lower abdominals. I also ate a banana. I realize that I am feeling pretty tired at this point. It's been 2 hours now, and I think I'm done for now. </div><br />
<div style="text-align: justify;">Overall, I cycled 6.8 miles, worked all my abs, worked my calf muscles, my back muscles, and used my arms, shoulders, and chest to lift a combined 3,925 pounds.</div>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-77127123591387970212012-01-28T19:46:00.002-05:002012-01-28T19:49:25.781-05:00First racing suit bites the dust<div style="text-align: justify;">I've stopped posting to my blog regularly. There are assorted reasons for this but the main reason is I found another website that enables me to post my workouts and have people comment on them. I can also use that site at work and post things right away instead of waiting until I get home. I also get more consistent feedback there (no offense to my 11 Blogger followers, but I have 37 on the other website). </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Anyway, despite the fact that I don't post much to Blogger anymore, I still think of lots of things to talk about here. For example, I was cleaning up my room and found my first racing swimsuit. I bought it a couple years ago and I posted the announcement on this blog. But the thing wore out so quickly that I had to buy a second one only months later. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">My old suit was a Speedo "Lunar Twist" jammer, purchased for $45. It consisted of 74% nylon and 26% spandex. Apparently the Lycra spandex component is sensitive to pool chemicals, and one day I noticed that the fabric that stretched across my rear end was getting thin. I replaced this suit with a new suit made of Speedo Endurance fabric, and that has lasted more than a year.</div><br />
<div style="text-align: justify;">I am NOT a hoarder but I do keep things with sentimental value and I put this worn-out swimsuit back in its box because I didn't want to throw it away. Well, it's been a while and I think maybe I should discard it. So, like I've done before, I am proclaiming how great its been to learn how to swim, to work with a coach every week, and join a competitive swim team. I swim at least 4 times a week, and putting on a racing suit is no longer an unusual event. So, thank you to my friend Dan who got me into swimming, thank you to my coach J.G., and thank you old swimsuit for giving me confidence in the water. </div><br />
Now, regrettably, the suit is in the trash, and I can continue to clean my room.Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-92001696752292487882011-11-18T22:32:00.001-05:002012-01-28T19:21:34.721-05:00November Birthday<div style="text-align: justify;">I celebrated my birthday recently. For several days leading up to the big day, I was not feeling healthy or strong. I did a treadmill run (my first run in 11 days) last Thursday and again on Monday. But I cut short the Monday run because my back hurt and I had an abdominal cramp. Last Saturday I hurt my shoulder simply by angling my arm awkwardly while taking off my shirt. It had not fully healed by Tuesday when I tried doing a swim. Freestyle was out, but I could do breaststroke and backstroke. But I cut short the swim because my feet were cramping up. I was really fatigued and felt like doing nothing. So on Wednesday I went into the office for a couple hours and then came home to rest. I figured I had a virus that was affecting my joints and muscles. As I lay on the couch watching a movie (Contact by Carl Sagan), I realized that maybe I wasn't sick. Instead, maybe I was worried about my birthday and turning a year older. Yep, that was it.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I am another year older. The aforementioned shoulder injury is chronic and while I can be pain-free for months at a time, it keeps coming back several times a year. The muscle cramps are sometimes harmless, but sometimes not. If my calf cramps up, it does so with such great force that the muscle is damaged and it takes a week for the leg to heal and for the pain and stiffness to go away. My mother has this problem, too, so there isn't much hope that I will avoid it as time goes on. My body is aging and I can't stop it. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I also feel left behind by my age. Given my love for and skill in swimming today, I wonder what I could have been had I started swimming at a much earlier age. I seriously feel that I could have been an All-American swimmer or maybe even an Olympic swimmer if I had gotten the training as a boy. My body is made for swimming. I've also started doing triathlons this year. I love them! My training partner and I have somewhat joked about doing the Ironman Triathlon in Hawaii before we reach the age of 40. He and I can dream about it, but neither of us has the time to train for something like that. As hard as I work to keep to a workout schedule, my job requires me to work at odd times of day and on weekends, and so I can't make fitness part of a weekly routine. I just do it when I can fit it in. This is perhaps the most frustrating thing of all, because one big motivator for me with regards to being an athlete is that I am in complete control of this aspect of my life. I direct what activity I will do and how long I'll do it. If I want to get faster, stronger, thinner, or bigger, I know what I have to do to make the goal happen. But that darn job gets in the way. Or an injury. Or foul weather. Or the end of daylight saving time.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">All of the above were the thoughts that crossed my mind as I lay on that couch earlier in the week. Woe was me! Of course, as soon as I realized that I was feeling this way, my mood improved. Obviously I was being silly. Age 37 is not the end of life or any limit to reaching fitness goals. Sure, my responsibilities at work will get in the way of training. Or an injury. Or foul weather. But all these are temporary set-backs. I have the love of fitness now. I love triathlons and swimming and riding my new road bike. A birthday will not take this love away. In fact, a steady progression of birthdays is what has allowed me these opportunities. At age 32 I had never commuted to work by bicycle. I do that now. At age 33 I had never lifted weights. I do that now. At age 34 I didn't know how to swim. I compete on a swim team now. At age 35 I had never ran a 5K race or competed in a triathlon. I run on a regular basis now, and I've done three sprint-length triathlons. The swim team and the 5Ks and the triathlons have helped me make new friends. If I had died at age 32 I never would have experienced these things. So now as I look forward to my upper 30s and 40s, I wonder what amazing things I'll get to do. It's a grand journey and a little shoulder injury, muscle cramp, backache, late night at work, or snowstorm will not get in my way for long.</div><div style="text-align: justify;"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAQsqjDNZ9VzKoeL6ADTOPw2iam884ZZUxV4k_2EwLyrW664fUMIDajpT215z7jUkOat6JI8xdqnDEfIaTO5EdA6tqFjs3QpmOQcAbcGDNPb09SlH1Wc-9LiR0mOkIFyyfm09c0YU9ZhE/s1600/003.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAQsqjDNZ9VzKoeL6ADTOPw2iam884ZZUxV4k_2EwLyrW664fUMIDajpT215z7jUkOat6JI8xdqnDEfIaTO5EdA6tqFjs3QpmOQcAbcGDNPb09SlH1Wc-9LiR0mOkIFyyfm09c0YU9ZhE/s320/003.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My most recent 5K race took place in an October snowstorm. Clearly I'm now addicted to athletic competitions.</td></tr>
</tbody></table><div style="text-align: justify;">So what will age 37 (technically my 38th year) bring? I am a little wary to make predictions, but I know I'll be running longer distances, cycling over steeper hills, and swimming faster. I plan to do a 150-mile bike ride with my friend Dan. He and I will also sign up for at least three sprint triathlons, and I really want to do an Olympic-length triathlon, too. If I accomplish any one of those goals it will be enough to brag about a year from now when I celebrate my next birthday.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">For the record, as a 36-year-old, I:</div><div style="text-align: justify;">ran 98 miles,</div><div style="text-align: justify;">biked 476 miles, and</div><div style="text-align: justify;">swam 105 miles.</div><div style="text-align: justify;">These totals include two competitive bike races, two sprint-length triathlons, two 5K races, and eight competitive swim meets. I plan to do more than this as a 37-year-old!</div>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-71852881028226282462011-09-10T22:27:00.001-04:002012-05-20T15:15:40.461-04:00Introducing Trek 1.5 road bike<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpUJeGuqxQiuwRO0DvzufgVGAxrW9HrPVY1-0fTaFrfvxSJiDMyQdnK2kajd3Ahk_DgjzpGsMqNOrxwXaFjzaiBUeSGprGf7AE0eGeBF7rVuGXrnXfIF2g1lblwEO1LWcWPdhWMXcwdUc/s1600/road+bike.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpUJeGuqxQiuwRO0DvzufgVGAxrW9HrPVY1-0fTaFrfvxSJiDMyQdnK2kajd3Ahk_DgjzpGsMqNOrxwXaFjzaiBUeSGprGf7AE0eGeBF7rVuGXrnXfIF2g1lblwEO1LWcWPdhWMXcwdUc/s320/road+bike.JPG" width="273" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Introducing my 2011 Trek 1.5 road bike.</td></tr>
</tbody></table>
<div style="text-align: justify;">
I haven't posted a blog entry in a while, so I guess I'll start with something that happened soon after my last post in July--I bought a new bike! It's a Trek 1.5 road bike with a 62cm aluminum frame with H2 geometry (for racing, but not elite racing) and a carbon fiber seat post and front fork to help with shock absorption. I've ridden the bike more than 100 miles since buying it, and I can say it is a lot of fun. It is zippy and smooth. It can take corners very tight, and I have reached a maximum speed of 42.0 mph going down one of the steeper hills near my home. It's my racehorse, both figuratively and literally. Well, not literally really, as it is still a bike. But I bought it for competition in the triathlons I have started to do. I continue to use my old Trek 700 hybrid from 1991 for running errands, commuting to work, and riding on gravel bike trails. This new road bike I only use in races and when training for races on paved surfaces. After riding the new road bike on a route that I often took with my old hybrid, I found that the new bike has resulted in around a 1.5 mph increase in my average speed. The hills on this route are short but steep. The new bike's gearing system (50/34 crank and 9-speed 11-26 cassette) really doesn't help me climb hills any better than I can do with my triple crank 21-speed hybrid, so the improvement comes more on the flat topography (not much of that around here!) and the downhill segments.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Note the new cycling shoes, too. I had to buy those since wearing regular athletic shoes do not clear the chainstays at the rear tire (see previous post). My cycling shoes are mid-priced Shimano mountain bike shoes suggested by the bike shop. Road bike shoes have no tread on the bottom, so they cannot be worn safely when dismounted from the bike. I got the shoes with tread so that I will feel free to dismount and go for a walk if I want. Of course, I haven't done that. But I could. For example, in June 2012 I am planning to do a 150-mile ride as part of a fund raiser for the National Multiple Sclerosis Society. If my friends and I stop and get lunch at a restaurant in the middle of the ride, I won't have to worry about slipping on the floor. Have I convinced you yet? Doesn't matter. The shoes are great, even if "true" cyclists get the type of shoes without a tread. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I have determined that I will never have the top racing equipment. Like all hobbies, there are many levels: beginner, intermediate, advanced, and steps in between. With each increase in skill level, there is a concurrent increase in the price of equipment used at that skill level. For instance, my new entry-level bike cost only a fraction of what I would need to spend for a high-end racing bike with state-of-the-art components. I'd love to have a $5,000 bike but my skill level does not warrant that. So it's an interesting situation for my personal finances: as I get better at cycling, I'll need to get richer, too. Both situations would be welcome!</div>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com3tag:blogger.com,1999:blog-1801527259880503861.post-50021001156934862752011-07-21T21:47:00.001-04:002011-07-21T21:48:35.227-04:00Heel-strike while pedalling a new road bike<div style="text-align: justify;">I'm in the market for a new road bike. My purchase is imminent and I'm very excited to have a road bike that I will use for racing and training. I currently have a hybrid that I use for trail riding and commuting. I plan to keep the old workhorse and just add a race horse to my collection. Since this will be my first road bike, I've decided to be sensible about its cost, and I'm only considering the entry-level bikes that typically cost $1000 and feature an aluminum frame, carbon fork, and Shimano Tiagra components. </div><br />
<div style="text-align: justify;">I've gotten a lot of feedback from friends and fellow bloggers about how to go about choosing a new bike. The overwhelming majority of folks said "you just have to test-drive a lot of bikes and choose the one that feels right." While this sounds like excellent advice, in practice I have found it quite difficult. You see, I'm 6'4" and none of the three local bike shops near me had any bikes with a 60-62 cm frame that my body size requires. One bike shop is already out of consideration because they really couldn't get me much bang for my buck compared to the other two shops. One bike shop was really awesome and has worked with me several days in a row to get me a bike that fits. After my initial visit, they ordered it and will add it to their inventory if I decide I don't want it. After taking my measurements and adjusting the bike to fit me, I took the bike out of the shop and rode it around the neighborhood for about a mile. I really want it! But I put off the purchase for one reason: I found that my heels bumped into the chainstay (interestingly, just on the right side) quite a few times as I rode around the neighborhood. It didn't happen every time, but it happened often enough that I worried that maybe the bike wasn't going to work for me.</div><blockquote><div style="text-align: justify;">[I pause here to define "chainstay." The chainstay is the metal bar of a bicycle frame that runs parallel to the pavement between the bottom bracket (where the pedals attach) and the rear axle. The rear part of this metal bar bends outward from the wheel axle to accommodate all the gear sprockets back there, and it is this portion of the chainstay--the part that sticks out--that my heel strikes as my foot circulates around with the pedals. See photo below]</div></blockquote><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8PblP971VeGvCui-KJbcgLO3ctC71CdtVWPEIFhsWBaNLz-h30FqO6VVPgXvW31CJtinVCE5aKKr7y9RV7jJOWmbvkbtkzj06mRWQFQbb6uG09r2eUS6XyYuFeb6-PM7TD51TpXKE7Qw/s1600/chainstay.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8PblP971VeGvCui-KJbcgLO3ctC71CdtVWPEIFhsWBaNLz-h30FqO6VVPgXvW31CJtinVCE5aKKr7y9RV7jJOWmbvkbtkzj06mRWQFQbb6uG09r2eUS6XyYuFeb6-PM7TD51TpXKE7Qw/s320/chainstay.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The red bar is the chainstay. Photo from <a href="http://lizardskins.com/store/products/mountain/bike-protection/standard-chainstay-protector">http://lizardskins.com/store/products/mountain/bike-protection/standard-chainstay-protector</a>.</td></tr>
</tbody></table><div style="text-align: justify;">So back to the heel-strike issue. I pointed out the problem to the salesperson and he suggested that I try wearing different shoes (I was wearing running shoes that have a lot of material at the heel end). That made sense, so I looked over the shop's selection of cycling shoes. Many cycling shoes have a narrower heel than my running shoes, so with a narrower heel, I might not hit the chainstay as often. Choosing a pair of shoes, I discovered that the bike shop's inventory did not include my size. I wear size 13US. This isn't surprising, as I have trouble finding a good selection of shoes at any store, but it was a little funny that the bike shop had to not only special order a bike, but also shoes, for me. They ordered a couple varieties for me and I'll drop by tomorrow to see how the shoes fit and whether they solve the heel-strike problem.</div><br />
<div style="text-align: justify;">But what if the shoes don't solve the heel-strike issue? Well, I figured I should go to a different bike shop and take a second bike for a test drive. I reasoned that maybe the problem with the first bike was its design, and maybe a different bike wouldn't cause this heel-strike problem. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">The salesperson at the second bike shop couldn't find a 60cm frame, either. So I hopped on a 58cm frame and took it for a test drive. I wore the same shoes as before, since I almost always wear running shoes...even when I'm not running. This second bike still caused my heel to strike the chainstay (more notably on the left side this time). So it appears I'll have this issue regardless of bike make and model. </div><br />
<div style="text-align: justify;">So I'm strongly leaning toward buying that first bike, even if the heel-strike issue is unresolved by new cycling shoes. I expect I will quickly learn to position my feet in a way that will avoid the chainstay. For instance, pointing my toes inward will cause my heels to be oriented to the outside edge of the pedal, and presumably this will be enough to avoid striking my heel on the chainstay. But will this altered foot position cause me harm?</div><br />
Is there anyone out there with this "big foot" problem? <br />
<br />
Why don't bicycle designers make a frame that fits big people?!Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com2tag:blogger.com,1999:blog-1801527259880503861.post-64598229327875759882011-07-11T23:07:00.000-04:002011-07-11T23:07:02.339-04:00Road bike suggestions<div style="text-align: justify;">I'm about to start looking for a second bicycle. My existing bike is a Trek hybrid that I bought in 1991 as a high schooler. The price of the bike back then was $299.95 (I still have the receipt), and in today's dollars that would equate to around $585! Hybrids are really popular today, but in 1991 I didn't know of anyone with a hybrid...especially one with a 23" frame. Even today, I sit taller on the bicylce than I do when I drive my car. My bike has treated me well, and I plan to keep riding it for years to come. It's my workhorse. I ride it to work, I ride it to do errands, and I have ridden it on thousands of miles of gravel bike paths throughout the eastern USA. However, the bike's steel frame and treaded tires slow me down when trying to climb hills in my hilly neighborhood. I found myself at a competitive disadvantage during a recent triathlon race. </div><br />
<div style="text-align: justify;">And since I had so much fun with that triathlon, I want to do more. Having a bike designed for road races will be fun and motivating, too. So, what kind of bike should I get? My budget is around $1,000 so what I'm looking for is an entry-level road bike for someone who rides on hilly rural roads and enters the occassional race. Do my readers have any suggestions with regards to brand or components I should be looking for?</div>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com2tag:blogger.com,1999:blog-1801527259880503861.post-69853892790626895582011-06-20T20:21:00.000-04:002011-06-20T20:21:41.439-04:00My first triathlon!<div style="text-align: justify;">On Saturday I participated in my first triathlon! It was AWESOME. I can't wait until I do this again. I trained with a couple friends and that made it so much more fun than if I had done it all myself. This was not a full-length Olympic triathlon, of course. Are you crazy? I have never in my life ran 10 miles or whatever the terrible sum would be. I'm not a runner. I'm just not. But swimmer? Yes. And cyclist? Almost. So here are the details:</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPf8Rx6k1ZRt_fjkYthujqgFRvWo_pk6UpAoVXi7QI8QobWpqTN-9O6LZr1X5Ul0vyLNm73Pd5TFEvTH0R-PovXdZ0__ZW7fmd3o8IAgxt_oZ2NSAH6M7tE-vRRBxI4OyI1lRA_-GgoZQ/s1600/019-pixels.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPf8Rx6k1ZRt_fjkYthujqgFRvWo_pk6UpAoVXi7QI8QobWpqTN-9O6LZr1X5Ul0vyLNm73Pd5TFEvTH0R-PovXdZ0__ZW7fmd3o8IAgxt_oZ2NSAH6M7tE-vRRBxI4OyI1lRA_-GgoZQ/s320/019-pixels.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Feeling confident at the start of my first triathlon.</td></tr>
</tbody></table><br />
200-yard SWIM<br />
<div style="text-align: justify;">This is shorter than the typical sprint triathlon (where the swimming portion is usually 700 yards or so). It's not my fault. I wish it had been a longer swim, because I'm competitive in that area. Anyway, the swimming portion took place in a high school swimming pool, with two people sharing each lane. There were 8 or 9 heats, with the slower swimmers (based on seed time) going first. I was in Heat 6. Honestly, it was hard not to make fun of some of the people swimming in the earlier Heats. There was one man who threw his arms out like he was doing the butterfly, and his head was out of the water the whole time. Yes, so it was the butterfly-doggy-paddle. A very interesting stroke that I might try to patent. I had a lot of confidence going into the triathlon because most triathletes (seems to me) have little swimming experience. I swam with speed and energy, but of course I didn't want to burn out, so I did not go at top speed. I won my heat with ease, jumped out of the pool, ran over to my pool shoes, threw them on, and ran out the building to the bicycle staging area. My swim time plus "must-put-on-pool-shoes" time was 3:40. I beat my training partners Dan and Geoff. I was expecting to beat Geoff, as he is not a swimmer. But Dan and I both swim for a Master's Swim Team, and he is always faster than me. I think the 20-second difference between our swim times is more about how we transitioned to the bicycle than the actual in-pool swimming speed.</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtBhh5NkuzrGD7sPUnx8SSs-2DwHs0OVL1gRbCHFqg9Rpmid6JaGjqCNU6e1QXWFIEH_ymasXJd9Bs2g7M7AcptIHXQGjzepilMyWCmw8laiyMLDPnUH7wdZUra0T8hPDZ5eIJCyV9Sg8/s1600/018-pixed.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtBhh5NkuzrGD7sPUnx8SSs-2DwHs0OVL1gRbCHFqg9Rpmid6JaGjqCNU6e1QXWFIEH_ymasXJd9Bs2g7M7AcptIHXQGjzepilMyWCmw8laiyMLDPnUH7wdZUra0T8hPDZ5eIJCyV9Sg8/s320/018-pixed.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My training partners Geoff and Dan, before the triathlon began.</td></tr>
</tbody></table><br />
11.2-mile CYCLING<br />
<div style="text-align: justify;">This was by far the most exciting thing I've done all year. I've never participated in a bicycle race. I completed the 11-mile hilly route in 45:09, though this includes both the swim-bike transition and the bike-run transition. I sat in a chair I had set up in my transition area, threw off the pool shoes, briefly towelled off my feet, and put on socks. The socks I had previously rolled up so that they would roll over my mostly wet feet without too much delay. This worked really well! I put on a shirt, my running shoes, my cycling gloves, and helmet. Then I jogged with the bike to the starting point, hopped on, and within two cycles of the pedals my right shoelace got caught in the chain and gears. It was ripped to shreds and I had to dismount to re-tie my shoes. What a way to start a bike race! It literally only took a few seconds so I'm not fretting about it. I zoomed down the road out of the high school parking lot and onto the streets of the town. Police or firemen were posted at most of the intersections to stop traffic and let the cyclists race through. What a blast to finally own the road and not have to worry about getting hit by a car. (This was only true at intersections though; otherwise we did have to share the roads with cars). Within a couple miles we were out of the town and on rolling country roads. There were 76 cyclists in this race, and we were well-separated due to the different swim start times. I passed a few cyclists going up the steeper hills, and I was passed by others going down some of the hills. Given the relatively few number of people who passed me, I really thought I was holding my own on the cycling and I'd be competitive in the event--like performing better than average for my gender-age group. But nope. I placed 12 out of 13 in my gender-age group, and I placed 37 out of 76 overall. Even Geoff and Dan beat me by a minute or two. What? The cycling was supposed to be my best event. But Geoff commutes to work most days, and he has a hill to climb. And Dan does a "spinning" class every Thursday where they work him hard. It seems I had not been training as much as I thought I had, at least compared to my comrades. But no problem. I had fun! </div><br />
3.1-mile RUN <br />
<div style="text-align: justify;">Finished with the biking, I dismounted and ran over to my transition area. I took off my helmet, my gloves, and drank a few ounces of Gatorade. A student of mine (I teach at a small college) was in this race, too, and his transition area was adjacent to mine. He and I swam in the same heat, and he did not pass me on my bicycle, so I knew I was actually beating this 22-year old. In fact, looking at the results, I was beating him by 1.1 seconds. I was also beating Geoff by 8 seconds, but Dan was ahead of me by more than a minute and a half. The run would change all that, as I have very little experience running. I run a few miles each month, but it's not my strongest or favorite activity to do. So, I was competitive among my friends until the running portion. Geoff is a runner, and he ended the race 6 minutes ahead of me (all of this was acheived during the running portion). Dan ended the race 2 minutes ahead of me, so was running only 0.07 mph faster than me (his pace was 9.72 min/mile and mine was 9.84 min/mile).</div><br />
<div style="text-align: justify;">As usual, the run was only bad during the first mile. I had trouble picking up my feet and my right calf muscle was tense. I have problems with muscle cramps in my calfs, and in my experience, if it got real bad, I would have to stop running and I'd have trouble finishing the race. So I decided to stop running and walk for a couple minutes. This was a good idea because my calf muscle loosened up and it didn't bother me again after I started running again. The running route was simply around the high school parking lots, down a hill, through another parking lot, and then it finished with 5 loops around the stadium's track. Once I was headed to the track, I knew I'd finish the race and I felt good. Geoff was done already, and he encouraged me each time I made a circuit. Dan was right behind me. And that college kid that I was beating? Well, he's on the college cross-country track team, so yeah, he beat us all, finishing 21 overall, out of 76 adults. He ran 3.1 miles in 20:48. To do this, he would have had to pass me several times as we circled around the high school buildings and the stadium track. But I never saw him, and after I spoke to him after the race, he said he never saw me, either. There was no way for him to cheat (and I wouldn't expect him to do that anyway), but it sure was strange that we were both focussed so much on our own performance that we failed to notice who we were passing or being passed by.</div><br />
WRAP-UP<br />
<div style="text-align: justify;">In sum, I finished the route in 1:19:18. Maybe I didn't win the race, maybe I wasn't better than my peer group, but I still surpassed what I thought I could do. My goal was to finish in 90 minutes. I never expected to run very fast, but it turns out that my pace of 9:84 was my second-fastest run, ever (as calculated by Dailymile.com). My average speed on the bike was 14.9 mph, which is quite frankly admirable, since this was a hilly route and my bicylce is not a road bike (it is a hybrid model with a steel frame). My swim was not at top speed, yet it appears that it was rivalling my performance at a Master's Swim meet on 11 Jan 2011. My time then was 3:12, whereas on Saturday it was 3:40 which includes running out of the pool to my bicycle. I did really, really well. I feel so strong. I must do this again sometime soon.</div>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com2tag:blogger.com,1999:blog-1801527259880503861.post-61703570800027366742011-06-17T15:31:00.000-04:002011-06-17T15:31:40.377-04:00Introducing Speedo Endurance<div style="text-align: justify;">My first racing swim suit did not last long. I started wearing it in late November 2010 (see <a href="http://cannonfitness.blogspot.com/2010/11/i-joined-masters-swim-team.html">related post</a>), and I swam in it for the last time in May 2011. The fabric at the butt crack (wish there were a nicer phrase to use) was splayed and I had to retire the suit for fear of it splitting down the middle during a swim. I was completely surprised that the suit wore out so quickly, but in speaking with some swimming buddies it appears that the elastic Lycra material is damaged by pool chlorine, and my daily use of the suit led to its early demise. My swim buddies wear separate suits for training and for racing. I did not know this because I am new to the sport.</div><br />
<div style="text-align: justify;"><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEDrbCX45EiB4EaMbGgrn1k0RjtQMotIt8wmqABiwET9GnGmEENzv_l0a8tNfw1KeDdewgCH0w6sF4JE9tfi51TyfcjY-anUNxty7EvYNg6OE17em9F1RcVJh2SVC0dsM01pRK3J1pl-Q/s1600/004-suit+closeup+x2.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEDrbCX45EiB4EaMbGgrn1k0RjtQMotIt8wmqABiwET9GnGmEENzv_l0a8tNfw1KeDdewgCH0w6sF4JE9tfi51TyfcjY-anUNxty7EvYNg6OE17em9F1RcVJh2SVC0dsM01pRK3J1pl-Q/s200/004-suit+closeup+x2.jpg" width="130" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The "board shorts" style swim suit I wear.</td></tr>
</tbody></table>So, what should I do? I thought my options were to go back to wearing a non-racing pair of "board shorts" while training (see left), or to train in a new racing suit that will wear out every season. There are also some training suits that are very short but feature a mesh outer covering. I've seen college swim team members wear these in the pool. These latter training suits seemed to be a good compromise between the bulkiness of board shorts and the sleek hydrodynamics of a racing suit. I can't swim as fast in board shorts due to the drag they create in the water. The drag is actually a good thing when training, as it makes the body work harder. Nevertheless, I am having fun at least pretending to be a competitive swimmer, so I want a suit that helps me show off and feel good about my progress. Anyway, all this discussion about trade-offs of different kinds of suits was a bit hypothetical because I was now without a racing suit, and my triathlon was coming up in mid June (in fact, it is tomorrow!). So my first purchase would be a racing suit, even if the thing doesn't last long in pool chlorine. </div><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheHfgIj02c7-A19PC8fx51KWFPMGNxCs4JwIi23Imfq8XwtqexIiUCYyZjHhUyikdrg1mLxYovoLf-eduTcPSQ-8k6TjsB55Ag_hzo1k_07msK-SyCc3u4KyP1H-AaCKNUQed82zDDJD8/s1600/pSPDO1-10337321p275w.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheHfgIj02c7-A19PC8fx51KWFPMGNxCs4JwIi23Imfq8XwtqexIiUCYyZjHhUyikdrg1mLxYovoLf-eduTcPSQ-8k6TjsB55Ag_hzo1k_07msK-SyCc3u4KyP1H-AaCKNUQed82zDDJD8/s200/pSPDO1-10337321p275w.jpg" width="137" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The racing swim suit I just bought.</td></tr>
</tbody></table><div style="text-align: justify;">Fortunately, a swim team member told me about Speedo's Endurance fabric, which is meant to hold up to chlorine a lot better. He swims hundreds of miles per year and he swears by the suit. So, I've now got one. I bought the <a href="http://www.speedousa.com/product/index.jsp?productId=11643719&cp=3124322.3124332.3124359.3608458">Speedo Endurance Mercury Spliced Jammer</a> in black and gold. It cost a pretty penny, but now I don't have to buy more than one suit. I plan to swim in this suit for both training and competitions. It contains PBT polyester in place of Lycra. AgonSwim.com has an awesome web page that <a href="http://www.agonswim.com/fabrics/fabricInformationGuide.cfm">compares these and other types of fabrics</a>.</div><br />
<div style="text-align: justify;">My initial reactions: (1) it is not as elastic as my previous jammer; in fact, it feels a little tight at the waist as I put it on. Once it is on, it does not feel too tight. In fact, the fit is really good. (2) the fabric feels thicker and more durable. (3) As mentioned on the AgonSwim.com website, the material does not conform as much to my body as the Lycra-containing suit. That is, it reveals less of my male anatomy, and I'm thinking that's a good thing....</div>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-87939339170816742762011-05-23T21:36:00.000-04:002011-09-17T13:19:51.393-04:00Ever throw a boomerang?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMISVIoWDnbXxVqX5OtIcFkgDt6lRR2kQP9o7PAj-HGvkGT8zJPZ2EYOHdafCwYqhByuvUwfjRQk79CupkqPYzQVKuRO3aKTYgePODms0kQTSbb6Qwy95Vf7HIU4v_OKTFeIGh-ch_wBg/s1600/yhst-48546251645314_2158_3300992.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMISVIoWDnbXxVqX5OtIcFkgDt6lRR2kQP9o7PAj-HGvkGT8zJPZ2EYOHdafCwYqhByuvUwfjRQk79CupkqPYzQVKuRO3aKTYgePODms0kQTSbb6Qwy95Vf7HIU4v_OKTFeIGh-ch_wBg/s1600/yhst-48546251645314_2158_3300992.jpg" /></a></div>
<div style="text-align: justify;">
Only a couple years ago I used to throw a boomerang with some regularity, and I'm happy to report I still have that skill. Saturday I did a some throws at Keystone State Park. I have two boomerangs purchased from <a href="http://www.coloradoboomerangs.com/">http://www.coloradoboomerangs.com/</a> more than a decade ago. One has always been harder than the other to throw successfully, but this week I quickly re-learned how to throw them so that both came back to me nearly every time. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjACEb37iTJIzYwB8-KC0eINXAUEHEJ7S1J1o384xeE2d_K9SaeRgiR5wYy0p1GYIglgGdBx6XhR2182nW7tPdLZqJxtRukP4X1AmXx78wk3olXr9vjltmc5mTAgNzhwbolIunZ93vXtWE/s1600/007-pixed.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjACEb37iTJIzYwB8-KC0eINXAUEHEJ7S1J1o384xeE2d_K9SaeRgiR5wYy0p1GYIglgGdBx6XhR2182nW7tPdLZqJxtRukP4X1AmXx78wk3olXr9vjltmc5mTAgNzhwbolIunZ93vXtWE/s320/007-pixed.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Launching a boomerang.</td></tr>
</tbody></table>
<div style="text-align: justify;">
Maybe I should step back a bit and explain how boomerangs actually work. First, you stand in the middle of a large field--these 'rangs fly in a circle with a radius of up to 40 meters (44 yards). Then you figure out the direction from which the wind is blowing. I find that my 'rangs fly better when there is a light breeze rather than a heavy wind or no wind at all. I throw the boomerang exactly 10 degrees to the right of where the wind is blowing. For example, if the wind is from the North, I throw the boomerang toward the NNE. The throw is not the same as a frisbee throw. Instead, it is a over-the-shoulder fling, straight down, as if throwing a hammer. I release the boomerang at the horizon when my arm straightens out, parallel to the ground. The boomerang then slices through the air in a straight line until it is about 40 meters away, and then it banks sharply to the left and travels in a circle around me as I stand watching it. If I've thrown it correctly, it will travel around me for about 270 degrees and then return to near my position where I can catch it before it hovers down to the ground. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN8DRnxvNT2i8ZLlNNT-RIg7W2PEv6SylK05zZNXKA9qGNEk9N6J7qXHsyiADvefQW8bcIIj3micG5fB_QkxxSmiQMdTZ0y42CNYhiUpVDmwfrGi1pudKXVWjaklJs-xMtQ_rEKxTBixA/s1600/003.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN8DRnxvNT2i8ZLlNNT-RIg7W2PEv6SylK05zZNXKA9qGNEk9N6J7qXHsyiADvefQW8bcIIj3micG5fB_QkxxSmiQMdTZ0y42CNYhiUpVDmwfrGi1pudKXVWjaklJs-xMtQ_rEKxTBixA/s320/003.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Failing to catch a boomerang. That's actually the fun part.</td></tr>
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<div style="text-align: justify;">
If I've thrown it incorrectly, the boomerang might hit the ground far, far away. Or it might circle a complete 360 degrees over my head and land behind me somewhere. The initial throw is not supposed to be hard; the force is supposed to be generated by a fling of the wrist, but I've never done that well. I end up throwing the boomerang too hard. You might think this would cause the boomerang to travel forward farther than expected, but that's not how it works. A boomerang thown too hard will make the 360 degree circle and then do another partial circle befoere landing on the ground. The problem with a second partial circle is that it may land rather far from my initial throwing position. But you know what? I actually find it fun to run after the thing while it is still in the air. I run and leap and try to catch it in midair. I am completely serious when I say that American football players should integrate boomerang catching into their training. To catch a poorly-thrown boomerang requires a lot of sprint running, jumping with arms over head, and a nimble grab of a spinning object as you land. It's like football, I tell you! I am therefore just a little disappointed that I was pretty good with my throws, because that meant I didn't get the cardiovascular workout I was expecting! Nevertheless, today I have delayed onset muscle soreness in the following areas: flexor carpi ulnaris (lower arm), deltoid (shoulder), external obliques (abdomen), hamstring (upper leg). Feels so good!</div>
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Last week I also biked 5 miles, ran 2 miles, and swam 2,400 yards (over two days). I did two gym workouts, too. This is good and I'm feeling good and feeling strong. I do wish I could find the time to do more though!</div>
Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-66699700098777423362011-05-16T21:44:00.000-04:002011-05-16T21:44:37.668-04:00New cycling jacket<div style="text-align: justify;">Last week I did my standard 5.0 mile loop around the country club near my home. It's a quick ride that I can fit into a 20-min time slot. It is convenient, and it is still challenging because it features several hills. I have been averaging around 14.4 mph on this route for the last month, and I told myself I would buy a cycling jacket as a reward whenever I reached 15.0 mph. I thought this was a reasonable short-term goal. I figured it might take 3-4 weeks to acheive this goal. However, I averaged 15.1 mph on my very next ride. Oh dear! I guess I need more experience in setting goals, because that was clearly too easy. But I reached the goal, so I must buy the jacket, right?</div><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5ThFsclsBTjX_ZzjrmHnZHeeF0us9B24T5mt-48bUNYRXfrGQu70AHfEIUKN-uPRMfY-Mkp8vksZgQ9y_6feei5GFlVtsER_9nPX7uSmsmPqHfaIVY9TkFU5WL_JQU0X44XyGcyy_eBU/s1600/cycling+jacket+pixels.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5ThFsclsBTjX_ZzjrmHnZHeeF0us9B24T5mt-48bUNYRXfrGQu70AHfEIUKN-uPRMfY-Mkp8vksZgQ9y_6feei5GFlVtsER_9nPX7uSmsmPqHfaIVY9TkFU5WL_JQU0X44XyGcyy_eBU/s320/cycling+jacket+pixels.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pearl Izumi Elite Barrier Jacket</td></tr>
</tbody></table><div style="text-align: justify;">Right. So I am now the happy owner of a Pearl Izumi Elite Barrier Jacket. Size: Large. Color: screaming yellow. Semi-form fit. The label reads: "Fabric provides superior wind protection and water resistance. Direct-vent panel provides superior ventilation. Reflective elements for low-light visibility. One back Velcro pocket."</div><br />
<div style="text-align: justify;">I wore this jacket today as I rode the country club loop. I averaged 14.9 mph (see what happens when there is no reward incentive?) with maximum speed of 32.0mph. I rode 5.07 miles in 20:27. The air temperature was 59 degrees F with high humidity and a calm wind. I wore the jacket over top of a compression short-sleeved shirt, and below the waist I wore compression underwear and cycling tights. I was plenty warm. I might have done without the tights and just gone with shorts. Anyway, I am very pleased with the jacket performance. It fits perfectly, with just the right amount of room inside for movement of shoulders and arms. The jacket is made for a person like me with a flat abdomen, so there is no spare fabric there to flap around in the wind. The sleeves are remarkably long compared to most jackets and fit my long arms perfectly. The sleeves have elastic cuffs that keep the sleeves positioned well at the wrists. The rear of the jacket is cut long so that when one is leaning over on the bicycle to race down a hill, there is adequate coverage. The fabric is soft and light. I can tell it has some kind of coating to repel rain, but it is not objectionable in any way. It reminds me of fabric that camping tents are made from. I think this jacket is awesome. </div><br />
<div style="text-align: justify;">However, I am trained as a scientist and inevitably I will find a few things to improve upon (FYI, that's how science works). So my two criticisms are: </div><ul><li><div style="text-align: justify;">The zipper is too small. So far, so good. But my experience with zippers like this one is that it will catch in the fabric. I don't know, though. I just tried playing around with it to see if I could get it to catch, but it won't. Not so far.....</div></li>
<li><div style="text-align: justify;">The upper arms are too wide in diameter. At a speed of exactly 15 mph, the fabric around my upper arms begins to flap in the wind. It was kind of cool that it would stop flapping below 15mph and start flapping as I exceeded 15 mph, but at the faster speeds I was bothered by the thup-thup-thup sound the fabric made. Obviously, this would increase wind resistance, too. So how much fabric is there? I have the jacket on right now and I can grab a 2-inch flap of material around the upper arm. I'm actually surprised now how little space there is in the arms. Given how much wind-flapping I noticed, I would have thought there was more extra material there then there actually is. </div></li>
</ul><div style="text-align: justify;">By the way, my upper arms are 12 inches in circumference, so if you've got more meat on your biceps and triceps than I do, you're probably going to avoid the wind-flapping issue. I'm trying to bulk up my arms, shoulders, and chest, so maybe one day the wind-flapping will go away. After I first started weight-lifting in 2008, it took about 16 months for me to grow my biceps from 11 inches to 12 inches, so further growth is possible. I just have to be patient and purposeful about it. If I want to. Some days I couldn't care less about my muscle mass. Other days, I do care. Just yesterday someone was talking to me about their son, "who used to be thin--like you--until he started a weight-lifting program." I was not offended by the comment, but alas, I dislike being the representative case for how "thin people" look. I think this is because "thin" in my mind connotes "weak." Whether or not the "weak"label is true, I don't want to be called that. </div><br />
<div style="text-align: justify;">Coincidentally, it is now time for me to do some bench presses. Until next time, workout hard and have fun!</div>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com2tag:blogger.com,1999:blog-1801527259880503861.post-62969896731833101232011-05-08T21:55:00.000-04:002011-09-17T11:58:39.910-04:00Does mini-golf count?<div style="text-align: justify;">
I ask the question only because that was the sum of my physical activity yesterday. No, I'm not counting mini-golf as a workout. Maybe it would count if I were an obese man with a heart condition. Or an elderly man. But I'm far from either condition. I am above average in health for a 36 year-old. I have very little fat and I could run 3 miles or bike 50 miles or swim 2,000 yards tomorrow if I wanted to---because I have done all those things in the last 6 months. The problem is, I won't want to do any of that tomorrow. It is so hard to push myself to do more than half of those totals. </div>
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But let me stop right here with the forlorn regretfulness. I'm in great shape, and in the last 6 months I have acheived things I never thought I would do. I never thought I'd ride 50 miles on my bicycle in a single day. I never thought I'd swim 2,000 yards in an hour. Indeed, when I swam a 1,650 race in January, that was the most I had ever swam in one setting, and I had no idea I could even do that! I never thought I'd run a 5K race. It just wasn't something I ever wanted to do. But three days before the event I woke up and decided I would try. </div>
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So let me look ahead six months from now. What do I see? I will have done a sprint triathlon in June. I will have run another 5K. I will have biked another 40 or 50 miles with friends. I will be swimming 1,500 yards routinely, and my coach will probably have built me up to 2,300 yards in a single practice. Or maybe I'll do more than all this. Who knows? The message I should hold on to is that even if I fail to run a mile every morning, and even if I have to slow to 5 mph climbing a hill on my bicycle, over the longer term I will still be acheiving something great. I will even more of an athlete 6 months from now, and my body will be stronger and faster.</div>
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The only area that I actually do need to "worry" about is my gym workouts--the ones that include weight lifting, pull-ups, elastic band exercises, and abdominal crunches. I made great progress in this area in 2009, then I slacked off in 2010, and 2011 is even worse in terms of monthly weight-lifting sums. So, modifying the goals I set for myself about 12 days ago, I plan to:</div>
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Simply do some weight-lifting four days in each string of seven. It matters not what I do on any of those days as long as I do something in the weight-lifting category. If I lift 4 days in a row, I can take 3 days off if I want. In fact, I could take 6 days off as long as I lifted during the first 4 days and last 4 days of a two-week period. That's close where I am right now. I lifted on Days #1-#4, then again on Day #10 and Day #12. To meet my new goal, I'll have to lift on Days #13 and #14. The advantage of this goal is that I will be more regular with my lifting compared to any time since early February of this year. Another advantage is that it has enough flexibility that I can do social activities on many evenings and not feel like I missed out on a workout. The most important advantage is that I think I can fulfil this goal, and sometimes exceed it. Just like the running, biking, and swimming, I need some situations where I burst forth into new territory. I want to set a new personal record in lifting frequency or weight. I am pretty sure I this will happen sometime before the end of the month. </div>
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But not tonight. My workout tonight was ordinary. I benched 105 pounds in two sets for a total of 17 reps. I did elastic band exercises for my rotator cuff (not quite healed, but close). I did 2 pull-ups. I did 22.5-pound bicep curls in two sets for a total of 23 reps. I did 8-pound lateral raises for 9 reps...and then time ran out and I had to move on to other things. But hey, this counts as a workout. It counts.</div>
Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0tag:blogger.com,1999:blog-1801527259880503861.post-23448054582755861802011-05-06T22:34:00.000-04:002011-05-06T22:34:23.776-04:0011 miles of running, biking, and swimming, plus a softball game and finally some weight-lifting<div style="text-align: justify;">This entry continues a little series of blog posts describing my struggle to push myself a little further with my cardio and gym workouts. I keep promising that my responsibilities at work are slowing down so I'll have more time for working out, but so far that hasn't happened yet. That really should be true next week, though. </div><br />
Since my last post, here is what I've done:<br />
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<div style="text-align: justify;">Tuesday: Treadmill run for 24 minutes at pace 10:59. Average heart rate = 148bpm and maximum was 178 bpm. No weight-training.</div><br />
Wednesday: Nothing. A big day at work. Sorry.<br />
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<div style="text-align: justify;">Thursday: Swim practice with my coach. He earned his pay by tiring me out. I started with my normal 500-yard freestyle warm up. Then he had me do 6x50s of freestyle drills. For some of these he had me do an 8-kick/3-stroke pattern with finger-tip drag. This was meant to do make me concentrate on my rotations, and the finger-tip drag sets my catch up better so that my hands enter the water in a more natural position. My coach also noticed that when I do the finger-tip drag I am more graceful with the strokes, which probably saves me some energy over the long run. He also directed me to keep my "chest in" when I swim, which I find a little difficult to envision. Nevertheless, his point is that I stretch too far forward as my hands start each stroke, and keeping my chest in will keep my hand entry point in a better position.</div><br />
<div style="text-align: justify;">When he told me this, I had an eureka moment. I have mentioned previously that I am suffering from a muscle strain in my left shoulder. I go back and forth about what has caused this injury, but it makes perfect sense at this point that stretching my hand too far forward and then initiating the pull stroke could cause injury to the infraspinatus muscle. I know from my physiology textbooks that muscles are most likely to be injured when they are contracting from a stretched position. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">One more observation from my coach regarding my freestyle is that my stroke cycle is completely dependent on my breathing cycle: breathe (right side)--pull (right side)--pull (left side)--repeat. He said that breathing should be disconnected from the arm motions. To break me out of my breathing pattern, he made me breathe on my left side. He actually thought my breaths on that side were shorter and less intrusive to my streamlining than when I breath on the right. OK, so I'll try to do more breathing on the left. Hopefully when I do, I won't swallow as much water as I did on Thursday!</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Following the 6x50s of freestyle, my coach had me do a string of timed swims, I did a 100-IM (the Individual Medley consists of butterfly followed by backstroke followed by breaststroke followed by freestyle). Coach G. allowed me 3:30 to do the 100-IM and I was done after 1:30 or so. This gave me two minutes to rest, during which G. raised his eyebrows and congratulated me on swimming the 100-IM faster than the 100-freestyle drills I did last week.</div><br />
<div style="text-align: justify;">The 100 IM was followed by 2x25s of butterfly (coach: quit doing a flutter kick); followed by another 100-IM; followed by 2x50s of backstroke (coach: make my kicks smaller); followed by another 100-IM; followed by 2x50s breaststroke (coach: tuck knees in more and don't kick so far out to each side. Remember to look at the pool bottom as I kick, and aim my arms for the far side of the pool; this will propel me straight ahead instead of downward). Another 100-IM, and then 2x50s of freestyle. Upon finishing, I was beat and had a headache. I didn't tell Coach G., though.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">My day was not finished with the swim. A couple hours later I played a slow-pitch softball game with some other faculty against our graduating senior students. I played left field and caught one fly ball. I also fumbled about three more balls hit my way. At bat, I was 1 for 3 in terms of hits, but I made a good showing. The students would have been impressed with my athleticism if only they were still sober at this point (see beer cans in photo!). Oh, and given that they are 15 years younger than me, they don't realize that the human body doesn't work the same way when you get older.</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj75mQ7uaiwf5nOV82r3bjFT4E8XvlpHS9wnyOEKruFcbZBJ-NEsr8HRuYmvqVpnNxSa8yR8LXb5-zsn8Yq5tpAt09Ku7ShI2bbxA7lrSxP_P8WDEfXJjFyxeIQstRnm0zlLIG022EAY1Q/s1600/041-pixels.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj75mQ7uaiwf5nOV82r3bjFT4E8XvlpHS9wnyOEKruFcbZBJ-NEsr8HRuYmvqVpnNxSa8yR8LXb5-zsn8Yq5tpAt09Ku7ShI2bbxA7lrSxP_P8WDEfXJjFyxeIQstRnm0zlLIG022EAY1Q/s320/041-pixels.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One of my friends and a bunch of college students look on as the softball game proceeds.</td></tr>
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I still did not weight-lifting on Thursday. I ran out of time.<br />
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<div style="text-align: justify;">My post is getting long now, so I'll abbreviate my Friday activities. First, I went on a bike ride: 4.8 miles in 20 minutes with an average heart rate of 142 bpm and a maximum of 162bpm. After the bike ride I finally...FINALLY...got to lift some weights. I did 2 sets of bench presses @105 pounds for a total of 18 reps. I did rotator cuff exercises. I did 2 sets of pull-ups for a total of 4 reps. I did 6 reps of an upright row using a 80-pound barbell. I did 2 sets of dumbbell shrugs for a total of 40 reps. Lastly, I did two sets of calf raises for a total of 30 reps. Let's go, Scott Cannon. Let's do more!</div>Scott Cannonhttp://www.blogger.com/profile/01876897618212734054noreply@blogger.com0