Thursday, August 29, 2013

What Type of Cyclist Are You?

From Forbes.


Researchers at McGill University in Canada recently did a survey of cyclists and concluded that a one-size-fits-all approach to promoting cycling might not be best.

The study found that cyclists fall into four groups: Path Using Cyclists (36 percent), Dedicated Cyclists (24 percent), Fairweather Utilitarians (23 percent) and Leisure Cyclists (17 Percent).

Where do you fall in?

I found the categories to be pretty good, but they don't quite fit me. I have a road bike and a bike path bike. I enjoy riding them equally, and tend to ride one or the other in spurts. I'll be on a bike path kick for a while then switch and primarily use the road bike on city streets.

After thinking about it for a while, I think I fall into the Dedicated Cyclist category. The study defined these riders as people who consider cycling to be an important part of their identity.

You can view a Forbes story on the research here.

Monday, August 12, 2013

Road Bike vs. Path Bike

I haven't been able to blog much the past couple of weeks. My mother-in-law had surgery and my wife has been aiding in her recovery so I've had the kids. My exercise has been limited to morning runs three times a week and longer weekend bike rides.

I has given me the opportunity to compare and contrast my two aluminum steeds, both from Specialized: Sirrus and Allez.

The Sirrus is my bike path bike. It's got 32-inch tires and is well suited to this purpose. Aluminum gets a bad rap, but it has its merits in this application. Namely, it's light. Too rigid to be sure, but the bigger tires do an adept job at sucking up some of the vibration of asphalt bike paths and crushed limestone rail trails.

Nonetheless, the Sirrus is heavy. Especially when you add a back rack and panniers full of stuff for a longish ride. I try to limit my gear, but I feel the need to take along my wallet with the possibility of a lunch stop looming. That also necessitates the need for a bike lock. And since the panniers are on there, why not go ahead and pack a light jacket?

Then there's my diabetic paraphernalia. Test kit and bottle of G2 for lows. Donuts or some other fast-acting nutrition to fuel the ride. I've often said the daily routine of testing, insulin shots and need to carry fast-acting carbs is more nuisance than anything else, but thank God science has progressed to the point that for many people like me, it's only that and not much, much worse. I'm not going to complain about the few extra grams of weight it requires me to carry.

Then there's the road bike. Also aluminum, I can't afford carbon at this point in my life. It's rigid, which isn't the worse thing in the world. It's light, but not as light as carbon, and if there's one knock it doesn't have that supple rigidness of steel, which makes for a pliable ride like butter.

I bought the cheapest Specialized Allez they made in 2010. It looks good right out of the box - a sleek, silver bullet every bit as beautiful as the garishly colored and more expensive Tarmac models made by the same company. It is a work of art in its own right. Not in the same way an Italian bike is like a fine sculpture or painting, but more like a photograph - a newer medium, just like America. It might not be made in the US, but it was designed here and has all the elements of economy, flair and compromise for mass production that one would expect from an American product.

It's flaw, soon to be corrected, is its Shimano 2300 groupset. The best way I can illustrate this is that the crankset might as well be made from iron. Upgrading to SRAM components as I will be doing later this year will easily shave four pounds off the weight of the bike. I have already ditched the stock Alex rims for Mavic wheels that have significantly lightened-up the bike.

As for performance, I'm not the slowest cyclist out there (I am probably the slowest runner), and probably average at best, but this bike is a sports car. I'm often shocked at the acceleration you can produce by standing up and pounding. It's quick, even with me driving.

The Allez is easily half the weight of my fully-trimmed Sirrus.

With this in mind, I set off on roughly 25-mile rides on consecutive Sundays. First on the Allez, then on the Sirrus. Both rides relied heavily on the county's excellent trail system, with some road mixed in - more on the Allez than the Sirrus.

After the first ride, despite feeling the paths had torn up my backside and wrists, I was ready for more. It was 25 miles, but it felt scarcely longer than the regular 15 - 18 I do. This bike was meant to ride fast in a relatively straight line, so it can get a bit dicy on tight turns on the bike path, but I'm used to it. I do find myself clipping out more often in case I need to come to a sudden stop navigating strollers, dogs and clueless walkers.

After the second ride, I was spent. I carry around a lot of weight on my body, and the rolling resistance from the larger tires coupled with the weight of the extra gear was akin to jogging in the sand. It was only about a mile longer than the first ride, but it felt like it took all day. It did take longer because my average speed was down almost a mile, this despite being almost entirely on bike path. Navigating tight curves and foot, paw and stroller traffic was no problem. I hardly though about unclipping from the pedals. It was a workout.

This might sound like I don't like the Sirrus. Hardly. I love the thing. It's perfect for what it was designed to do. Just like the Allez.

You have to have the right tool for the job. I think too often people buy a bike that's a compromise. It does a lot of things, but nothing very well. A lot of people also make the mistake of buying a department store bike. Now, if you only plan to ride a few times a year, then a used bike from Craigslist or a cheap department store bike is just fine. But if you plan to ride every week or several times a week like I do, a more expensive bike is a must. You don't need to go crazy. My Allez cost around $800 initially and the Sirrus was under $500.

But, a $300 department store bike sitting in the garage costs a lot more than an $800 bike that's ridden three times a week.

Thursday, July 25, 2013

Freaky Biker Dude

There is a guy who lives in my neighborhood who my wife and I have named "freaky biker dude."

I know his name, thanks to the local bike shop, but I won't use it here because I don't want to single the guy out for ridicule. If you have seen the guy and want to talk about him, ride up to me at a group ride and we can talk.

First the good. This gentleman is an outstanding physical specimen. He is not very tall and solid muscle thanks to hours a day spent on a bike. I wish I had the ability and determination to ride as much as him. It's July turning into August and when I saw him today his skin is already a dark coffee color reminiscent of the leather chair I am sitting in at Starbucks while I write this.

Anyway, atop his flat bar road bike or racing bike (I've only recently seen him on) he does miles a day in all sorts of weather. Rain, sleet or snow, the U.S. Postal service has nothing on this guy. When we see him, my wife and I make a point of calling or texting one another and saying, "You'll never guess where I just saw freaky biker dude?" It might be 20 miles from the house with a lot of difficult geography in between. I think this guy must do 100 miles a day. Easy. Probably on a rest day he does a century.

My friends and I used to see this guy around midtown we call AIDS Man. He probably does not have AIDS, which is no laughing matter, but he does have superhero abilities, of that we are certain. What he is is probably a heroin addict. Well, more than probably. Anyway, we have consistently amazed over the the span of, what two decades now, that this man still walks the earth. I saw him fall over one day at a bus stop and go into convulsions. I circled back to see if I should call 911, only to see him doing the same act again when another car passed. My guess is that he did not have bus fare and needed a ride. A friend of mine once saw this guy throw up in Barnes & Noble after riding an escalator.

Anyway, my obsession with AIDS Man has been replaced by Freaky Biker Dude.

So here is that bad part, and this is where I don't want to get too far into the story. He has a mental problem. He rides for a reason, namely, that I don't think he is allowed to drive a car.

And here's the worst part. He's going to get killed.

He rides a lot, but not fast. Ever. He's usually taking up a whole lane at a workman pace that is going to result in a fatal rear-end collision from a texting teen or distracted minivan mom. It's not a matter of if. It's a matter of when.

And if he doesn't get struck by a motorist, he's going to be gunned down after yelling at the wrong person.

Take today for instance. I pulled up behind him about a mile from our respective houses and he was angrily signaling to the car in front of him. I'm not sure why he felt slighted this particular time, but I can tell you it might be anything, including the mere act of passing his pokey ass. In fact, he'll yell at just about anything, including people walking dogs.

You see, I don't see Freaky Biker Dude every day, but when I see Freaky Biker Dude, Freaky Biker Dude is usually yelling at a motorist about something.

Someday I will stop seeing Freaky Biker Dude and wonder what happened.

Tuesday, July 23, 2013

My first road bike

My first road bike was a 1982 Schwinn Continental. It was what we used to call a ten-speed, and if I remember right that meant a 2X5. I remember picking the bike out at Wheeler's Schwinn on Wornall Road in Kansas City with my dad. If I close my eyes, I can still smell the bike shop. I can't imagine that it cost $100.

1982 Schwinn Continental - My first road bike.

I rode this bike all through high school and through part of college. The shifters were on the stem and it had cheater brake levers so you could break without going into the drops. God how I loved that bike. I would give just about anything to have it back.

1980 Schwinn Continental.
It was black with gold lettering, the same colors as the University of Missouri, where I suppose it ended up. I have no idea what happened to this bike. I don't remember selling it or giving it away. I can't imagine I abandoned it in the bike rack at Hudson Hall, but I might have. I just don't remember. A sad ending to a machine that served me so well. I probably bought this bike after seeing Breaking Away. I wonder how many bikes that movie sold?

In the late 1980s road bikes (10-speeds) were going out of favor. Everyone was buying mountain bikes and putting street tires on them. I was no exception. Dad and I headed back to Wheeler's and I picked out a gray Nishiki Colorado to take back to Columbia for my Junior and Senior years. I miss that bike too, but not like that Schwinn.

Monday, July 22, 2013

Simon Bennett does not let diabetes slow him down



Read the article here.

CICLI PINARELLO S.p.A.

I really enjoyed the profile of Pinarello in the May/June issue of Peloton magazine. Pinarello is an exclusive bike maker that knows its place in the world. They cannot be a Specialized or Trek, and have no desire to be. Their bikes are expensive and awesome racing machines and they make no bones about it. It is a fine family-owned business in the Italian Cycling tradition.



Here is a review of Tour de France Champion Chris Froome's Pinarello Dogma.

You can see CICLI PINARELLO S.p.A.'s Web site here.

Thursday, July 18, 2013

Need To Park Your Bike?

I found this cool Google Maps tool that tells you where to find bike parking in Kansas City. Pretty detailed information.


Omaha Getting Some Love (and Kansas City too)

This is a good story from the Rails-to-Trails Conservancy that mentions Kansas City and Omaha both as America's Next Generation of Trail Cities.

Rail Trails and Urban Renewal


The Rust Belt from Rails-to-Trails Conservancy on Vimeo.

This is a nice little documentary on how Cleveland is using rail trails to serve as the backbone of urban renewal in certain areas. Very cool.

On Getting Faster

I've taken up running, and even though I'm still relatively new at it I have established a habit of running at least three times a week.

Today on the road bike I noticed a huge difference not only in speed, but in my ability to maintain a fast pace for an extended period of time. Fast for me is 20 miles an hour on flat ground. Not blistering by any means, but fast enough that I think I can begin to entertain riding a regular group ride soon.

I also think riding my heavy bike path bike, a Specialized Sirrus, has made me faster and increased my endurance.

I have come to enjoy the feedback that you get from regular exercise. I can see improvements from week-to-week with my running and riding that you just don't see when you lack that rhythm.

Feels good.

Back On The Roads

I have been riding my road bike a lot lately. I love having more than one bike, but I am a bit of a streaker when it comes to riding the same bike and giving the other one (someday that will read others) a rest.

I love my road bike. It's a pretty much stock entry-level Specialized Allez save for Mavic wheels and nice plush handlebar tape. I love the thing. It accelerates like a sports car and after riding my heavy Specialized Sirrus, it seams feather light. It's mostly comfortable, too.

I have been riding the Sirrus on bike paths for so long that I'm having to get used to riding on the road all over again. It freaks me out to have cars pass me from behind more than perhaps it should. I've been going out in the mornings to ride before the traffic gets too thick and mixing in busier roads with almost careless neighborhood streets. Each day I find myself wanting to do a little more on the busier roads.

Now, if I could just up enough nerve to tackle more hills.

Sunday, July 14, 2013

Didn't Mind The Hills Today

Two lessons I learned all on my own: Always start riding into the wind and always start riding upstream.
I was able to get away today for a longish bike ride. Since I'm spending the summer at home with the kids, I just can't get away for these rides, which were my staple last summer.

I had two hours or so, and so I went out and did a quick and dirty 20-miler on mixed trail and road surfaces on my road bike. I wanted to ride up on a bike path that follows a creek and tackle a few hills without having to contend with traffic.

I hate hills. This is mostly because I'm a clydesdale, or to be honest I'm fat. It takes a lot of effort to get my ass up those hills. And since I'm being honest, let me say that they freak me out. It's not so much that I'm worried that the effort will make me pass out from burning through too much sugar (I'm diabetic) or the cardiovascular effort, but that's part of it.

No, I'm still getting used to clipless pedals. I worry that I'm going to end up going so slow I'll fall over before I can clip out. This actually happened to me once when foot traffic caused me to come to a stop on a hill on the bike path. It didn't hurt. It was more like sitting down hard, but still, I don't care to repeat the experience.

Anyway, I've learned two things about riding. The first is that you should always start out in the direction of the wind. Of course the weather always seems to change when I get to my turn-around point and I end up doing the whole ride into the teeth of a gale, but it's a good strategy nonetheless.

The other thing I've learned is to head upstream on these bike trails. Upstream means uphill, and that means you can practically coast all the way home. That's an exaggeration, but you can take it easy on the way back.

In any case, this particular trail veers off the stream for a bit at what is usually my turnaround point, which is to say eight to 12 miles from where I start. I engineered that part of the ride to hit one of these massive hills, which begins with a few rollers that require a short burst of effort. Then there's one massive hill to contend with, which I got through with no issues.

These hills are more severe than anything one encounters on the roads around here. I don't know the grade, but they are steep.

I didn't mind the hills today. Granted, it was 75 and low humidity, so there's not much that can ruin a day like that, but still...

Friday, July 12, 2013

Testing Out A New (Old) Seat

I am testing out my Brooks B17 Saddle on my road bike. I noticed that in the grand scheme of things, the B17 is not a whole lot heavier than the saddle that I had on the bike in the first place. Maybe 60 grams.

I would rather be comfortable than shave a few tenths of a second off my average mile. I'm not the fastest rider anyway, and until I upgrade the components on my Specialized Allez, it's a bit on the heavy side anyway. Heck, the crankset looks like it was made out of iron (Shimano 2300). I'll worry about weight when I upgrade to anything that starts with SRAM.

The change was made easier for a couple of reasons. First, I don't have time to ride the excellent bike paths in our area because they are not close to the house and it takes a bit of riding or a car trip to get to the closest trailhead. My other bike is that workhorse of bike paths and rail trails everywhere, the Specialized Sirrus. It needs a new tire, which means replacing both because the stock tires are shit. I can't justify spending the money right now for decent Continentals.

After a few test rides I think I have the seat dialed in. The first ride the seat was too high and pitched too far back. I felt like I was falling off. The second ride resulted in my legs going numb because I overcompensated by pitching the seat too far forward.

Not it's just right. Whatever the bike, that Brooks saddle makes it the most comfortable ride in town.


Punishing My Pancreas

I have been running, walking or cycling every day this summer and it's had a positive effect on my blood sugars. I hadn't had a reading above 200 all month until last evening before dinner. I promptly went out and punished my pancreas for not behaving.

I had dinner and took my insulin then went out for a punishing 6-mile ride. Punishing in the sense that I hammered whenever I could, keeping it in a gear that would require my legs to continuously pump hard. By 9 p.m., I was at 70 and treated myself to a little ice cream, which got me through until morning when I woke up in range.

I file this one under the "take the bull by horns" department.

Monday, June 24, 2013

Tour of Kansas City Crit Races at Lee's Summit, Mo.

We headed out to the Tour of Kansas City Crit races in Lee's Summit on Sunday. We camped out in corner No. 2 for a few of the early races and had a great time. Crit racing is a great spectator sport. You have the opportunity to see the riders go around dozens of times during one race and the action is fast-paced. The pace picks up as higher category racers take the course. And, best of all, it's free!


This first video is the start of the Masters 40 and over group. These guys are fast, make no mistake about it. They are pacing themselves at this point.


This second video is another pass from the 40 and over crowd. This was a tight corner, but it had some run off. We only saw one guy go down when he clipped a cone on the last lap. Poor guy. He got up, though, and went on. He was okay and so was his bike. His collarbone lived to tell the tale. I went over to see if he was okay, but I held off when he got up. "I can only really help if he stops breathing," I told the officer who was manning the corner.

Some riders from the Masters 40+ race.

Riders from the Women's Cat 2/3 race.

Tuesday, June 4, 2013

Cross Country

Makes you want to cross country, but it's obviously a sport for younger people. Some of these wrecks would be life-treatening at my age.

Sunday, May 26, 2013

Freedom

Today we went to a park with the kids and Charlie took his bike. I chose this particular park because there is a .2 mile trail that makes a big circle. From the playground I can watch the entire loop, so my plan was to let Charlie ride around the park loop while we played with Gretchen.

Kids today don't have the freedom we had at their age. I had free range of the block at his age. I could go anywhere. In a few years I would be ranging all over the neighborhood and left to my own devices. This is unimaginable today.

I wanted to let Charlie experience that sense of freedom. It's what I loved so much about riding the bike at this age. I could do anything I wanted, as long as I was home for dinner.

As expected, Charlie reveled in this freedom. He probably did a mile - five times around. Once he understood the one ground rule - stay on the path - he was in his own world. It was fun to watch.

My wife had a different opinion. She was concerned that he was so far away from us. He's never a few steps away from us, she said. She's right, but I thought it was important to let him explore. It's tough to give them that freedom. I understand that. Maybe it's a sign of things to come.

To me, the look on his face was worth it.

Saturday, May 25, 2013

The Cost of Diabetes

I estimate that my diabetes costs me $1,000 a month. Now, most of that is due to the fact that I am currently paying COBRA prices from my health insurance. When my wife lost her job and started her own company, I could not obtain insurance elsewhere, so as expensive as it is, I'm riding out COBRA until it ends and I can find another solution. Of course, all this will be moot in a couple of months when insurance companies must insure those with pre-existing conditions, but my purpose is not to get into that debate here. My wife and two children are on a separate policy and their healthcare costs are about $350 a month.

For the purposes of this discussion, let's consider that if I was not diabetic and we were on a family policy it's not unreasonable to expect that our family's total monthly healthcare cost would be more like $500.

That's a car payment or from one half to one third of a house payment. I imagine our entire family could eat for $500 a month if we did not go out much. That's two weeks (which is six days for us) of daycare.

A year's worth of diabetes-related expenses would easily buy me the top-of-the-line Specialized Tarmac or Roubaix. Heck, you can get into a decent small-displacement motorcycle or scooter for that much and throw in some gas to boot.

Of course in the end, like most parents, we would end up spending the money on the kids. That's a lot of soccer league fees and clothes.

Friday, May 24, 2013

In search of a low A1C


This winter has been hell on my A1C. Fortunately, I've got a few months to work on it before I go back to my endocrinologist.

Keeping my A1C below 7, and hopefully lower than that, is why I run, cycle and workout. Diabetics are all too familiar with this magic number, but non-diabetics probably don't know how important it is. Most people know that diabetics test their blood sugar to keep it in an acceptable range. For simplicity's sake, let me say this is around 100. Lower than 70 is too low, and my doctor likes me to be under 140 before I have a meal and take on insulin.

The A1C is different. It's a measure of how your blood sugars are trending over a period of time. In the most recent issue of Diabetes Forecast, the American Diabetes Association magazine, there was an interesting question posed to the Ask The Experts column. The question was about having too low an A1C.

The expert in this case, Sue Kirkman, MD, raised a few good points about A1C levels in her answer.

Kirkman notes that it's more important to know how that low number is derived. Frequent episodes of low hypoglycemia are not good, but tight control, especially a younger person with more time to theoretically develop complications from disease, should adhere to a number lower than 6.5. (A number in the 5s for non-diabetics is common, by comparison).

This is called tight control, and it comes at a cost. One cost can be those frequent low episodes, which are an acute problem. Low blood sugar can lead to coma and death, and anyone who has recently been diagnosed and knows how a low episode feels knows that new diabetics tend to over compensate to prevent these situations. I still have a snack before bed because of the one time I woke up with a 47, my lowest blood sugar ever. It was not pleasant. Shakes. Sweat. Not pretty.

High blood sugar kills you slowly.

There is a financial cost too. I've tried, and I have to say am succeeding, at keeping in tight control this week as I head into summer. That means testing several times a day - those test strips are expensive, even with insurance It also means taking extra insulin to correct for extra carbs at a meal or a higher than targeted blood sugar before a meal. That means more insulin used, meaning the prescription must be filled quicker - you get the picture. I have also upped my slow-release insulin, which I take twice a day, so have more "background" insulin on board.

This has led to late morning lows - 60s, which I feel (some don't) and so that means slamming a Gatorade or having some orange juice before heading out to the park with the kids.

And that's why I do all this. For my kids. I want to be around when they graduate college and get married decades from now. So for me, shooting for tight control makes sense.

And that's why I run and ride!

Friday, May 17, 2013

Confession Time

Here is my big confession. Over the winter I've put on five pounds. I feel fat. Slow. I have doubts. I have not been riding regularly. I have not been running regularly. I have been upping my insulin at lunch and dinner so I can eat crap.

I've got a million excuses. Valid ones. Kids. School. The usual. It's the reason most people get out of shape.

I have resolved this summer when I am home with the kids before hopefully starting nursing school in the fall, to take time for myself. The time I have is before 7 a.m. If that's it, that's it. Early to bed...you know the rest.

The old me was in a sad shape. I was incapable of getting out of bed at 6 a.m. strapping on running shoes and heading out the door.

The new me:

  • is winded after a 16-mile ride, not ready to pass out,
  • gets up, hits the street and walks a mile rather than running - but he gets out there,
  • considers this a bump in the road, not a hopeless situation,
  • is looking forward to logging miles running and riding,
  • is ready to head to the gym and work on my skinny arms so I don't look like a geek in a running singlet,
  • wants to fix my hernia so I don't look pregnant when my shirt is a little tight,
  • Wants to fit into a Size Large shirt. Right now I can wear an XL, but most of my shirts are still 2X,
  • wants to be able to fit into size 38 jeans, the promised land of wide selection of cool kid jeans,
  • wants to eventually be under 200 pounds and retire my Clydesdale status,
  • wants to be around for his kids.
In short, the New Me is going to have a good summer.



Monday, May 13, 2013

The Digital Age


I was presently surprised to find live video on the Amgen Tour of California app. I was able to watch the end of Stage 1 shortly after finishing our family's Mother's Day Celebration on Sunday.

Every day thousands of Americans unplug from cable and satellite. We did it last winter and the only regret I've had is losing out on some live sports. I can't say I miss anything else. There's so much to watch on Netflix, Hulu+ and, oh yeah, broadcast TV. Most of the local stations now have a second broadcast stream that carries old television shows and movies, etc. And there are there PBS's!

Sports is lagging behind somewhat, mostly due to antiquated television rights deals. Among the sports I follow, Major League Baseball seems to have done the best job, with some qualification. I am a firstly a Royal's fan and a Dodger's fan second. I can watch all the Dodger gams on MLB's subscription-based At Bat service. I usually watch on my iPad or stream to Apple TV. I can't watch Royals games. I can only listen to them thanks to the local market blackout. The Royals have no local broadcast deal - all games are on cable - so highlights of my favorite team are it.

The NFL has less of a problem. All the Chiefs games are on broadcast, though theoretically the threat of a blackout exists, though it has not happened for 20 years or so. Every home game sells out. You can pretty much watch dusk-to-dawn football on Sundays and that's enough for me.

Sporting KC, our MLS team, also sells out every game. They are reliably on local, broadcast TV. Big European matches are now broadcast in the US. Saturday's FA Cup was thrilling.

The NHL and NBA are irrelevant in my universe. I used to be a hockey fan, but drifted away after the strikes. This last one did it. I'm out of the habit and I just don't have time. I'm still stinging from the Kings moving to Sacramento and now the winds of change are blowing again - they appear ready to move to Seattle.

I could go on. I haven't even mentioned NASCAR (most races live on the networks) and the Indy 500, for me the biggest event of the year.

College sports is spotty, but it's still easy to be a fan. There are plenty of football and basketball games broadcast on regular television. Mizzou football games are a big enough deal to me that I will go to a bar to catch most or all of a game. The SEC has just announced a deal that will begin in 2014 that should allow me the opportunity to watch even more games, and from all devices.

That brings us to Cycling. Cycling is a sport, in my opinion, that was made for the iPad. I can watch video of the peleton and have a map and stats right there on the same screen. I hope we see more of this in coming years.

It's inevitable, of course.

A highlight every month!


Saturday, May 11, 2013

A few words about golf

I used to play a lot of golf. I got into it so much one summer that I played three or four times a week. I would get up and play nine holes before the groundskeepers would even put out the flags. I spent a lot of money on golf balls. A lot. I never was very good.

My favorite bike path takes me along a good portion of a golf course. I look out at those golfers and I'm glad on this side of the fence. It reminds me of a kind of zoo. Don't feed the golfers. Today at one of the tees the foursome was chatting up the beer cart girl. Four guys, probably in their late 30s by the look of it, trying to impress a high school girl.

At other times, I've seen groups of golfers - usually two foursomes - patiently waiting at the tee boxes for the shotgun start of a tournament. On nice weekend days like today I often see guys - they are always guys - sitting in their carts waiting to play through. There is a lot of standing around in that game, which accentuates the zoo-like effect.

And that's why I am glad to be on this side of the fence. As far as exercise goes, golf just doesn't cut it. Most courses require you to rent a cart to speed play anyway. Don't get me started about the clothes.

Golf is the Facebook of exercise: A way to spend half the day outside and feel like you are getting exercise without breaking a sweat in the same way you can stay connected with people on Facebook without having to deal with them face-to-face.


Friday, May 10, 2013

Almost that time of year


It's almost that time of year. Hard to believe that the Tour de Cure is only three weeks away. I have hardly had time to train properly, and I'm running a 5K the day before! Oh, my. Trial by fire. I need something to shock me out of this winter blah, so this is it. School is over the the semester and it's time to go! Looking forward to making some great strides this summer.

Tuesday, April 30, 2013

2013 National Bike Challenge

The 2013 National Bike Challenge runs through May 1 and September 30. This is a health and wellness initiative organized by the League of American Cyclists and sponsored by Kimberly-Clark Corporation.

Kimberly Clark initially organized this as an internal challenge for its 50,000 employees. In 2012, it was expanded nationwide for anyone who wanted to join and it was a huge success. More than 30,000 riders logged 12 million miles.

I am going to participate this year. Riders log their miles on the Endomondo App or online.

It is a good way to challenge yourself to ride more miles this summer. For more information, go to the National Bike Challenge Web site.



Thursday, April 11, 2013

Running is Not A Miracle Cure For Weight Loss

When I line up at the start of a race, even in the pokey wave, I feel a bit self-concious about my Clydesdale physique. Most runners are thin. Most of us who take up running to get in shape aspire to being this state. I am not there.

But it's not a cure all, as this excellent article points out. Running yourself ragged will not necessarily lead to rapid, almost disconcerting weight loss. You still have to do the hard work of creating a calorie deficit.

If just pushing your body to its limits was enough, then triathletes would probably win the low body fat contest. But they don't. A trainer once told me that she was amazed at how many triathletes (we're talking the weekend variety, not the kind with sponsorships) are a bit on the heavy side.

There are two times in my life when I've lost 50-plus pounds. The first was when I was seeing a nutritionist in an effort to control high blood pressure due to my sedentary life as a newspaper reporter. I walked an hour a day, but more importantly I created a calorie deficit.

Fifteen years later I had a gall stone attack, the details of which I won't boor you with again. Well, at least not in this post. I could hardly eat for three months.

I told my GI doctor at the time that I thought my illness had changed my metabolism. My weight loss had stopped, and I was maintaining my current weight, but I was sure my metabolism had changed. After all, I was pooping twice a day now, not once. (I know, TMI, but it's important to this anecdote).

"No," he said. "You are pooping twice a day because you don't have a gall bladder. You lost weight because you weren't eating, and now that you are eating you aren't losing weight."

You know, he was right.

Tuesday, March 26, 2013

Opening Day for Trails is March 30

Rails To Trails Conservancy.

The Rails to Trails Conservancy is promoting March 30 as the opening day for trails. I don't think I'll be able to make it to one of the rail trails in the area, but I'm going to try to do a long ride on Saturday on the  Tomahawk Creek Trail. Read more about it here.

The weather finally looks like it will cooperate and give us a nice weekend in Kansas City, providing all the snow melts by then.

KSHB.

Sunday, March 24, 2013

What to do on a snowy morning?

The only thing to do on a snowy morning to to dream of warmer days. I'm dreaming of my next 5K!

Snow after St. Patrick's Day! A kick in the face.

Hospital HIll is June 1!

Saturday, March 23, 2013

Time to break out the studded tires

As many of you know, I' going back to school to be a nurse. I'm on spring break this week, and I was looking forward to getting in some riding since my hernia surgery was postponed.

I didn't think I'd have to break out a set of these!

Yes, Continental makes studded bike tires. You should
not have to break these out in Kansas City in March,
but that's exactly what we are faced with Sunday.


A simple heartfelt message

I love this video. Thanks to the American Diabetes Association Tour de Cure for sharing.


Friday, March 22, 2013

Training Camp

This is the time of the year that pro cycling teams head to training camp to prepare for the major cycling   events of the spring and summer. The European-based teams head to the Mediterranean, particularly islands like Majorca, where the terrain is similar to what they will experience in the Alps, Dolomites and Pyrenees later in the year.

Many European-based cycling teams head to the Mediterranean
for camp this time of year.
Of course here in the states, Major League Soccer teams just finished their pre-season camps and Major League Baseball is in Florida and Arizona preparing for the season.
It got me thinking what I can do to prepare for the riding season, so I've cooked up my own kind of camp.

I have created a short, quick route that I intend to do five days in a row and see how much I can improve over the week. It's only 12 miles, but it has some hills. I need something to shock my system, and honestly I miss the road bike. I've been mostly riding the Sirrus, my bike path bike, which is like a tank compared to my road bike.

I'll let you know how it goes.

My Spring Training Camp. I'll do this quick, short route with some elevation for five days in a row
to get myself back into cycling shape.

Thursday, March 21, 2013

Crit racing video

Here's some video from Tampa to get you through the rest of the work day.

Here's the Video.

Inspiring story

I am always happy to pass on an inspiring story and this one is close to my heart in two ways: Running and art. I like to think of myself as an aspiring runner and my father is an artist.

Cait Chock was a championship runner in high school, but a hit-and-run driver almost took running away from her. After an accident injured her leg, she was told she would never run again. Thankfully, she is running and produces some pretty cool running-themed art.

Click here to learn  more.


Wednesday, March 20, 2013

Great Diabetes Web site


From time to time I like to share great diabetes Web sites.

dLife is a great site. There is a lot of useful information and they have a companion site, dLife TV that has some cool videos. I especially like the stories form other diabetics. I'm fascinated by the diversity and scope of experience among diabetics.

Were all in this together, folks.



Tuning up your bike for Spring

Spring is a good time to take your bike into the shop and get a yearly tune-up. This is especially important if you haven't ridden all winter long. I typically use this as an excuse to upgrade a component on my bike. If you throw a lot of business their way or it's a good bike shop, they will give your bike a good once over for little or no cost at the same time.

For the DIY set, here's a list of things that every tune-ups should include.

  • Clean the chain. Invest in a good chain lube, which should work well as a degreaser.
  • Clean the cassette. Mine looks pretty bad after a season of riding. Remove the excess grease.
  • Check to make sure the brakes are not rubbing. You will either need to center the breaks or tighten some spokes or both.
  • Make sure the cables on the detailers have the correct amount of tension. I run a double, and my Shimano's front-derailleur shifter acts pretty nutty when the tension is out of whack.
  • Check every bolt on the bike for correct torque. After a while you get a good feel for what's too tight and what's too loose.
  • Give your frame a good once over. Look for any cracks. This is especially important with aluminum frames. Both of my bikes are aluminum, which has good and bad points, which are the subject of many heated debates. The point that I think has some validity is that despite aluminum's strength, when it fails, it does so catastrophically. You don't want a tiny crack to suddenly fail on 30 MPH descent. 
If you want some instructions on how to do these things yourself, I consider The Bicycling Guide To Complete Bicycle Maintenance & Repair by Todd Downs to be my Bible. Many people swear by Zinn & The Art of Road Bike Maintenance by Lennard Zinn.

Now, today is the first day of spring so get out there - no more excuses. Happy riding!

Tuesday, March 19, 2013

Well, I finished

 

I learned an important lesson last weekend. But, let me set this up first.

It's been a cold winter. And, I've suffered though an incisional hernia above my navel. My first love is cycling (but you know that). I've started running. I have a full load at school and am trying to get into nursing school. I have two young children. And a wife.

Do these sound like excuses?

Yeah, I know.

Okay, so Friday rolls around. It's 80 freaking degrees in Kansas City! Warmest it's been since, what October? I had to ride my bike. I didn't get out until late in the day. I only did six miles, but it was just something I had to do for the sake of my mental health.

Saturday morning, 9 a.m. I'm lined up for the inaugural Big 12 5K. More background. This is an important event for me. Although my school, left the Big 12 for the SEC last year, a fact my friends say I am obnoxiously proud of, I am thankful that the Big 12 is still having its Men's basketball tournament in Kansas City. It has a terrific impact on the cit's economy and it's great for all the KU and K-State fans out there. Not to mention Iowa State, which has some great fans who travel every year for the tournament.

And hey, KU and K-State were playing in the championship later in the day. My team crapped out of the SEC tournament in Nashville the night before, so I was looking forward to watching a good game (on TV) between the two teams that tied for the regular season title in the Big 12 this year. I should note that my wife is a K-Stater, so I was rooting for them, though I don't root against the Jayhawks like I used to when we were rivals. Time to move on.

Anyway, I lined up in that 38-degree weather with a bunch of KU fans, a good showing from K-State fans and a smattering of fans from the other schools, chief among them not surprisingly Iowa State faithful. I was surprised that Mizzou was so well represented and aside from one comment from a KU fan who obviously can't get over "it" was well received despite the fact I was proudly sporting my Mizzou jacket.

So I lined up behind the 8-minute pace crowd. Now, I am significantly slower than this, but I did not see a 14-minute pace marker, so this would have to do.

I started out running my own race. That's what the all running magazines tell you to do. I made it all the way down Grand from the Sprint Center, turned right onto Pershing and tipped my hat to General Washington, passed Union Station, made it all the way back up to Southwest Boulevard and just short of the halfway mark water station my legs turned to rubber.

Nothing. Zero. Zilch.

I had nothing left. I walked through the water station (the magazines tell you to do this) and then considered picking up running again. I could still salvage something, right.

Hey! Who put this hill here. Huge hill up to the Kauffman Center. No way. Couldn't do it. Had to walk most of the way back.

As you can see from the above pictures, I did pick up running the last few blocks Got to look good for the cameras. You can also see that I 1) accomplished my real goal of finishing and 2) set the bar low for improving my time in June at Hospital Hill.

I will claim victory, despite my disappointment.

Tour de Cure kickoff

We held our Tour de Cure Kansas City kickoff last night. It's hard to believe it's that time of year again. I need to get on the ball and recruit riders and fundraisers if we are going match last year's great performance. Once again I am proud to serve as Team Read captain.

This year the tour returns to "Wheels to Weston" with a route that leaves from English Landing Park in Parkville and follows the Missouri River north to Weston. The route I will be riding is 46 miles and, fortunately, has no hills! Most of the route follows the state highway, but just before you get to Weston it diverts to a crushed limestone path similar to the Katy Trail surface. The "Hardbody route" as one board member dubbed it, takes a hilly path out of Parkville, joins the other route along the state highway, then climbs the hill into Weston and descends into town from the opposite direction. The "hardbodies" can do an optional route north of Weston to make the ride a Metric Century.

I really enjoyed talking with everyone at the event. I was once again called upon to tell my story. Im so proud to be participating in this event and I relish any opportunity to "evangelize" cycling and the many ways it can help diabetics can maintain their health. Heck, it's good for anyone looking to lose weight or improve their health.

Now, onto the Tour! The Kansas City tour is June 2.





Okay, you can't win the car or even the bike,
but you can win the jersey if you raise
enough money!

This year's jersey is really cool. The women's jersey
is sleeveless. Super fundraisers get the
Gold "Champions for Diabetes jersey.

The food was fantastic and our host Molle Audi
did a first-rate job welcoming us.

Tuesday, March 12, 2013

The True Believer

I admire the true believer. And, I aspire to be one.

I am talking about the guy I saw on the way to school this morning. He was riding his road bike on a morning when the air temperature was in the low 20s. Bundled up against the cold and the wind. On his way to work.

The true believer will make great sacrifices for bike time. He will forego his morning Starbucks, his NPR, his sports talk, for that brisk morning ride.

I was close to being a true believer once. Then winter hit. Then I got into running.

But I still hear that call. A little piece of me dies every time I see a rider or peleton making its way down Mission Road near our house on a semi-warm winter day. Why am I not doing that? I ask myself.

It is the same (and sometimes greater) feeling I get when I skip mass.

So seek out the Bible in the nightstand and thumb through to the correct daily reading. I work through a couple of articles from the cycling magazines I take.

More bike time. That's what I need.

Fortunately it's that time of year. Spring is in the air. The basketball tournaments are coming to town. The forecast calls for 70s this weekend.

There is hope for me to be a true believer...again.

Tuesday, March 5, 2013

Great Article on Running with Diabetes

I found a great article on running with diabetes at Active.com.

Click here to read the article.

A lot of the article is basic stuff about Type 1 and Type 2 diabetes. Most of us with the disease can skip this, but about halfway through there is some useful stuff.

The author quotes a doctor who reminds us why running is a great way to improve our health as diabetics. Running helps our bodies to more efficiently use the insulin we produce or supplement. It may even reduce the need for insulin in many of us.

A great tip from this article is that we should keep a meter with us when we run. I have two meters, both of which I got free from my doctor.

One of the meters is tiny. It's about the size of an iPod Nano and it fits perfectly in those little pockets Nike and other clothing manufacturers so kindly sew into running tops, shorts and tights. Its feather light, too.

The article goes on to say it's important to test before, during and after a run. I usually test right before the run (or ride) and test every 45 minutes to an hour after that. For a 5K, I would not test unless my blood sugar was under 150 or so. In that case I would be sure to take on some carbs at the start line or before the race and test on the course.

I am better able to predict my blood sugars when riding. I am too new to running, except that I know my blood sugars will drop faster than the equivalent time riding a bike. Not surprising.

Everyone is different. The key in my experience is that you should treat yourself as your own science experiment. I record my blood sugars obsessively when I exercise so I have a good set of data about what the activity will do to me.

It's important to take on carbs after the activity too. In the past I used an hour on the bike as a way to earn a donut (or two). Now my goal is more to maintain a good, healthy blood sugar before, during and after the activity. 

A lot of this is trial and error. I try not to beat myself up if I experiment with something and end up with a higher than I would like blood sugar. When "dialing in" your blood sugars and exercising it's important not to risk a low that could leave you out on the course or trail needing sugar and not having it handy.

It goes without saying that it's important to carry more carbs than you need in your bike bag, jersey or pocket. Those power gels are perfect for this: They are light, have the right number of carbs and taste horrible, which is an extra incentive to get it right.

Happy running! 

No Going Back


I took the plunge last night. There is no going back.

I am registered for my first 5K of the year in two weeks, which will be only a few days before my hernia surgery. This will be the first 5K I plan to run. Well, mostly, I will do a little walking, but I intend to treat this as a run, meaning I'll be running about 3 of the 3.2 miles.

But wait, there's more.

I have registered for the Hospital Hill 5K in early June.

That means I'll have to fully recover from surgery and get back on the road before the next one rolls around in about 90 days. Whew!

And to think before my illness in 2010 I would go to extraordinary measures to avoid a flight of stairs.

At Hospital Hill last year I remarked to my wife that I would not even had made the walk from the car to the start line. We walked that one.

Now, I have become a runner!

My goal is to finish the first 5K. My goal is to improve upon that base time for the second one.

Tour de Cure

This is my second year as team captain for the Tour de Cure Kansas City. The Tour de Cure benefits the American Diabetes Association.

This year, as Team Red captain, I've been included on the planning board for the tour. It has been a great experience so far. I have a little experience planning charity events, but nothing like this. The logistics of organizing a ride for 500-plus cyclists is quite daunting.

Saturday we had the route planning committee meeting. This year the event is going back to Weston. Longtime riders may remember that Wheels to Weston as it was known then was a signature event on the cycling calendar. It became logistically difficult to continue that ride, but this year we're going back.

The route will be officially released in two weeks, so I won't say more, but we have created a route this year with something for everyone. Families can ride around English Landing Park in Parkville and there are two routes to Weston, one with no hills and a more challenging route for what one of the board members calls "The hardbodies."

I'll be in full swing with fundraising and team recruiting in the next few weeks. Last year Team Red fell just short of being the top team. I mean, we were short by something like $30. Not this year!

Go Team Red!

Monday, March 4, 2013

The Racing Season Is In Full Swing

Today marked the true beginning to the European racing season. Sure, it's not the first race of the year, but it's the first big one. Paris-Nice.

Team Sky has a nice photo album of today's action.

Monday, February 25, 2013

Cobblestone Action

The first Spring Classic was run this weekend in Belgium. Paolini won the Omloop Het Nieuwsblad.

Graham Watson has some excellent photos on his Web site. He tells the story of the race quite nicely. Sit back and watch the slideshow.

Registered!

Today I registered for the Big 12 5K in Kansas City, which is held in conjunction with the league basketball tournament.

It's hard to imagine right now with six inches of snow on the ground and another foot predicted tonight, but in less than three weeks I'll be doing my first 5K of the year. This is not the first 5K I've ever done. Last year I did two, but this is the first one I plan to mostly run. I say mostly, because while I plan to run the whole thing, I won't be hard on myself if I walk a bit.

It's significant, because I will be using this as my base time for the 5K distance. All of my training for the rest of the year will be centered on improving upon that time. Mind you, my goal is merely to finish.

I'd like to say I spent the whole summer training, but my running was erratic. I tried the Couch to 5K program and I just couldn't do it. I got bored. Finally, I went out and ran a mile. Then two. Now I'm concentrating on running two miles each time out and I feel pretty good. I still have gas in the tank when I'm done.

This training regimen is less than ideal, and I'd like to be at the point that a 5K is merely a training run, but I'm confident I can make a good attempt at this with my fitness level.

The race is March 16. I'll post my results.


Friday, February 22, 2013

E. coli and you



E. coli
gets a bad rap. When E. coli from a cow gets into our meat it makes us sick. It can even kill us. You probably know that we have E. coli as part of our normal flora. That is, E. coli colonizes our digestive tract and causes us no harm. The bacteria is so endemic that newborns are colonized within hours of being born.

But did you know E. coli can be used to synthesize insulin? Elly Lilly's brand of Humulin is made with the help of E. coli.

A laboratory strain of E. coli is genetically altered with recombinant DNA to produce synthetic insulin. Because DNA is a universal code, scientists can grow E. coli coded for human insulin in a laboratory.

So next time you hear a news story about E. coli, don't paint all E. coli with the same brush. It can also be used to save lives.

Gary Hall Jr.

I read an article about Gary Hall Jr. in WebMD magazine and learned something new. Hall is a Type One diabetic and won his Olympic medals as a diabetic. At the time of his diagnosis his doctors told him he would never again swim competitively.

How far have we come in just the last decade? I cannot imagine a doctor today telling a diabetic they cannot accomplish their goals, whatever they are. That's not a knock on his doctors from back then. We know so much more about the disease now and have the tools to manage it better.
Just think what the pump has done for controlling blood sugars. Think about a diabetic in 1970 testing his blood sugar through his urine, not his blood. Using glass syringes that had to be boiled between each use. Having only one type of insulin to manage his disease.
Think what the next 40 years will bring.

Thursday, February 14, 2013

Wednesday, February 13, 2013

It's Been A While

I took the road bike out for a spin today. It's been quite a while. The little riding I have done this winter has been on my bike path bike.

Of course, it was a bit of an ordeal getting the bike on the road. I found the bike easy enough. The pump was a different story. My wife had hidden it in a closet off the family room. Fresh off that experience, I couldn't locate my road shoes. This led to an argument with my wife as to where she squirreled those away. They were located soon enough, near where I last left them. They had been knocked onto the floor by a child, a wife...or a husband.

After an apology I was on the road. Here are a few random thoughts.
  1. I am out of bike shape. Particularly my backside. The first few miles - uphill in my defense - were torture. Which leads to my next observation...
  2. Brooks makes great saddles. This is what I have on my Specialized Sirrus, my bike path bike. The perch on my Specialized Allez is decent, but it's the basic seat that comes with the bike. A Brooks racing bike saddle is a bit spendy, but a heck of a lot lighter. Toward that end...
  3. Both of my bikes are excellent for their intended purpose, but the Sirrus weighs a ton. Especially with the rack and other equipment I have added. The Allez, in addition to having a light aluminum racing frame, has a fairly light Mavic wheel set. It is light as a feather and this makes riding this bike a completely different experience. It's more like the difference between a sports car and a pickup truck.
  4. Carbon has its merits. It has its fans. For me, the expense can't be justified. I'd rather put money into quality components. Perhaps some day the racing but will strike me. I'd need to lose another 100 pounds before that happens. Until then, aluminum is just fine for me. Or steel, but that's another debate.
  5. When in doubt, it's better to wear too much than too little. It was 65 by my thermometer as I left the house. However, it was windy, and thank God I wore the long sleeve jersey and jacket. I could have even gone with tights over the shorts. Or leg warmers. That wind was cold. Which reminds me...
  6. Always head out into the wind. Most of my ride was into the wind before turning around for home. The last little bit was back into the wind. The best part of the ride: The middle part that was with the wind.
  7. Sometimes it's okay not to go fast, even on a road bike. I detoured through park and had plenty of fun. It's just a great feeling being on the bike. Which leads me to my last point...
  8. Just get on the bike. Yeah, I know. But, I've been away from the bike too long. The cold is no excuse. I really wanted to turn around that first mile, but on the long flat that made up the last couple of miles I sure felt like my old self. It felt great. And and that last light before the final push for home If found myself tapping my feet, drumming on the handlebars and looking at the motorists around me with pity. I felt like a cyclist for the first time in quite a while.
So okay, it wasn't an epic Century or even a regular 20 miler in middle of the summer. But sometimes those little rides can be epic. Even a nice short neighborhood ride in middle of the winter can be special.

Tuesday, February 12, 2013

Tour of California Route Announced

We are so lucky in the United States to have two outstanding cycling races. These races only lack the tradition of the European tours. In many cases, they are more challenging than the European races because the Sierras and Rockies offer more elevation.

While they lack the monthlong spectacle surrounding the Tour, the Giro and the Vuelta, they are nonetheless becoming legendary among professional cycling races.

The Tour of California just announced their 2013 route. Wish I could go. Someday...


Handy iOS tip

My background is in journalism and for me there is no greater motivation or tool to spark the imagination than settling down to a good magazine or book on a subject that I'm passionate about. At this point in my life, cycling and running have become an increasingly important pass time so I subscribe to several magazines on these topics.

I have graduated from listening intently for the letter carrier to arrive with my latest magazine to checking my Nook or Newsstand App for the that latest installment. In my world, this is one of the greatest innovations of our time: Fewer trees are killed and fewer boxes of back issues clutter my basement. My back issues are available digitally, at least in theory.

I say in theory, because I can never put my hands on those back issues. They are too often trapped behind stacks of old newspapers and other magazines or the Christmas decorations that can never quite find their way to where they should logically be stored the other 11 months of the year.

Not anymore. I discovered a handy iOS trick. When I come across an article I want to reference later, I take a screen shot of either my iPad or iPhone by pressing the on/off and Home buttons simultaneously. This puts an image of the page in my photo stream, which I then put into the appropriate notebook in Evernote.

And there you go, instantly accessed anywhere. No trees died. And I may never have to make another trip to Office Max to buy bankers boxes. And, no more disapproving looks from my wife when she sees those books come in the house.

Sunday, February 10, 2013

Bike KC Facilities Map

I picked up a copy of the Bike KC Facilities Map for 2013. Awesome map of Kansas City bike lanes, signed roots, grails and planned facilities. Nice to see the future Katy Trail Connecter marked. Full color and everything.

Johnson County has a nice map of the county bike path system which you can find at Shawnee Mission Park and other places. It would be nice to see a full-color, metrowide map.

Maybe now the Kansas City and Johnson County Bike Clubs have merged somebody will do one.



Saturday, February 9, 2013

Bad Day for Garmin

Garmin Sharp had to pull out of their first race of the season when their entire fleet of bikes was stolen out of their team truck in France.

Friday, February 8, 2013

Cavendish Looking Good

Omega Pharma Quckstep's Mark Cavendish is looking good for the Tour this year, I think. He had a great season last year. This year he won the Tour of Qatar.

Velo News Story about Cavendish


ESPN's Hidden Site

It's hard to find, but if you follow cycling, triathlon or running, ESPN has a decent endurance sport running site. It is tucked away under Other Sports.

ESPN Endurance Sports

Got to ride this weekend.

While the Northeast is dealing with "thunder snow" we here in Kansas City are going to be treated to a weekend with two days in the 50s. Not bad for February.

My biggest decision will be which bike to ride? Should I ride the Sirrus on the bike bath or the Allez on the roads? How about both. Why not!

Spring is right around the corner.

Just Get On The Road

Today I applied my Just Get On The Bike philosophy to running. It worked.

I was watching the kids today and by the time Amy got home I was in a food coma watching Wild, Wild West with a date to watch Emergency! at 4 p.m. Childhood favorites.

But I knew I needed to run. Especially because I am facing minor surgery in March. I want to be in the best shape possible, and because it is hernia surgery, it would help if I lost a few pounds. I won't be able to run or cycle for several weeks after that in any case.

I checked my blood sugar before heading out. I was at 146, which in my experience is too low to begin exercise without taking on any carbs.

At this point, let me say that early in my exercising career (still in its infancy) I would exercise to drop my blood sugar. I am trying to be more in control, so my goal now is to maintain while I exercise. My goal for this and every workout is to start in the high 100s and finish a few points lower. In the past, when I was newer to diabetes and flying high, I would start around 250 and aim to finish about 100 points lower.

I'm not sure what a doctor would tell you about this, but this is how I do it.

Anyway, I downed a G2 and headed out. Reluctant. I walked the first block to warm up, then set off on a two-mile course I mapped out in Map My Run. I ran most of it. I walked a few blocks in the middle, but I feel pretty good about what I did.

Not only did I go out when I didn't feel like it and, once again, proved that almost always you get into a groove and enjoy the activity once it begins, I did a full two miles.

Slow, but I did it. But that's not what it's about.

I have to say, I'm set up for a good rest of the day! My blood sugar at the end of the activity was 135. I should be in target when dinner rolls around in about an hour.

I can't wait until it gets warmer and I am able to run more comfortably and early in the morning. Right now, it's freezing first thing in the morning and I'm not heading out in that.

I'm not that into it. Yet.

Starting the Season off Right

Omega Pharma Quickstep is starting the 2013 season off right! Big ups to Mark Cavendish for winning the Tour of Qatar.

Click here to got OPQS Story

Thursday, February 7, 2013

This is a post about running

I think I have officially caught the running bug. I have spent the last six months or so trying to do the Couch to 5K program. I started several times, making it through two to four weeks, but could never complete the program.

About a month ago, I accidentally fast forwarded to the last week and ended doing a 20-minute run with about a five minute walk in the middle. I obviously was aware very quickly that something was wrong when I missed the first couple of walking reps, but I went with it. While it nearly killed me, I could do it.

Faced with starting Couch to 5K yet another time and finding it hard to make time for exercise, the other day I threw on the work clothes, did some errands and stopped by the park on my way home to run a mile without stopping. I found I could do this pretty easily.

Yesterday, I decided to test myself. This time I ran two miles without stopping. It was difficult, but I did  it.

So, tomorrow, four miles. No, just kidding. I think I'll stop at two miles for a few weeks and reassess. What I won't be doing is Couch to 5K or Easy 5K or programs like that. Perhaps it was my fits and starts or all the cycling, but I found that starting from scratch doesn't work for me. Not enough running.

That's not to say these are not great programs. If you are indeed going from the couch to your first 5K, then I highly recommend Couch to 5K or Easy 5K, another app available from the Apple Store. Both use the same idea of alternating walks and runs.

In any case, I felt terrific after the two-mile run. I posted on Facebook, told my wife and even called my sister-in-law, an avid runner. "I thought you might find that pretty cool," I told her voicemail.

I do. And now I can add runner to cyclist after my name. And, at least mentally I'm not as afraid of taking on hills on my bike after the runs.

Well, back to class. I still want to tack on an RN or PhD after my name as well.

Tuesday, February 5, 2013

Nice Solution for Keeping Insulin Cool

I love the convenience of an insulin pen, but there are some issues in this part of the country keeping them at an optimal temperature. I found a cool solution, though. And it's a lot cheaper than some other products.

Frio Coolers

Nice Win for OPQS in Qatar.

Mark Cavendish of Omega Pharma Quickstep had a nice win today in the Tour of Qatar.


Katy Trail News

The dream of riding your bike from Kansas City to St. Louis entirely via rail trail is quickly becoming a reality.

BikeWalkKC has provided a nice update to plans along those lines.

BikeWalkKC Katy Trail Update

The link between Pleasant Hill and Windsor, which was made possible by a settlement with the operator of Taum Sauk Reservoir due to environmental damages caused by the reservoir's collapse and subsequent flooding of the valley bellow, is nearing completion.

Meanwhile, Jackson County leaders are putting together a plan for an extension that will take the trail from Pleasant Hill and the Truman Sports Complex.

BikeWalkKC has the wider goal of linking the trail to Kansas' Flint Hills Nature Trail, which will extend the  trail into the hinterlands of the Sunflower State.

I could not be more excited.

Monday, February 4, 2013

My Lance Armstrong Moment

I am a post Lance Armstrong cycling fan. I never watched a minute of the sport until after Lance Armstrong was retired and doing Ironman triathlons, mountain bike races and beer commercials.

So when Armstrong confessed on Oprah the other night, I could not have cared less. It was a non-event for me. I was not surprised, nor was his admission a confirmation of what I had suspected for years. I had essentially not formed an opinion about it. I was only mildly curious as what effect it might have on my ability to follow the sport. In other words, would American viewers turn away from the sport and cause the executives of NBC Sports to drop all their great cycling coverage? Would I have to rely upon my subscriptions to Velo and Road Bike Action and, I suppose, the Internets, to feed my thirst for knowledge?

The answer to that will be learned over the next few years, and I'm not going to make any predictions here. It's like trying to guess who is going to pan out in the NFL draft. You just can't tell, which is why the Chiefs drafted Todd Blackledge.

However, in what is hardly more than a footnote to the larger Lance Armstrong controversy, the whole thing hit me in a way I had not imagined.

I am a Levi Liepheimer fan. Liepheimer is a terrific racer with an impressive resume. He has won three editions of the Tour of California and one US Pro Cycling Challenge, which is essentially the Tour of Colorado. These are some serious races against many of the best from the European circuit and with elevation changes that rival the Alps. And unlike the Alps, I've driven over Independence Pass and the thought of climbing it on a bicycle and, perhaps more terrifyingly, descending the other side, is incomprehensible to me. And it's the second climb of the day during the Colorado race.

Liepheimer also cheated. He is currently serving a six month ban for doping while a member of Armstrong's U.S. Postal team.

In other words, my opinion of Liepheimer is, well, complicated. Just like so many are conflicted by their opinion of Armstrong. Sure, there are people who always view these things as black and white, but for most of us, it isn't that simple.

Armstrong has done a lot of good. He popularized the sport we love so well. Then there is Livestrong. He is not lying when he hides behind the fact that everyone was doping at the time he did so. That does not, however, make it right.

Liepheimer does a lot of good too. His annual charity ride, Levi's King Ridge Gran Fondo, sells out in advance and in addition to being a celebration of the sport and a financial boon to his adopted home in Northern California, it raises a lot of money for charity. It is also on my bucket list.

So, while I don't feel the same way about Armstrong, I know how his fans must feel. And, well, who hasn't heard of Lance Armstrong? He has a lot more fans than Levi.

A more immediate concern is that Liepheimer was fired from his Omega Pharma team. Also my favorite team, largely because Liepheimer, who more-or-less supports other riders on the European circuit, is a member.

The team has other great riders, who I suppose I will be following more closely this season. One is Tom Boonen, a multiple Paris-Roubaix winner and a master of the Spring Classics: One or two day races that are often a lot more fun to follow than the Tour de France.

Tom Boonen. Who also used to be a U.S. Postal teammate of Lance Armstrong.

The Winter of My Discontent

I have had one Hell of a time getting in exercise this winter. Very little riding. Very little running. The gym has been making money off of me this past few months.

Not exercising feeds on itself. It becomes easier each day to say to yourself, "it can wait until tomorrow." But tomorrow comes and goes. Then before you know it, you haven't been out there for a week. A month. A year. A decade. I'm not kidding. I don't think I ran a mile between high school and about a year ago. Decades.

Today I took the bull by the horns. I said, f#@! it, I'm going to run. Something. Anything. I threw on my workout clothes, ran a few errands and went to the little park by our house. I'll walk. Run a little anything.

I hopped out of the car, took off my sweats (Due to cycling, I've got great legs. I figure if I wear tights and people are admiring my legs they aren't looking at my gut). I started running. No warm up, nothing. Five laps. Hey, .2 miles times 5: I just ran a mile!

Again, something. Anything, to get started. I can't wait to run again.

Saturday, January 12, 2013

Back to the Library

I spent the day laying (lying?) about the house with little to do, girding myself for the return to work tomorrow and the spring semester, which starts next week.

As such days often go, I eventually became self-concious of my laziness and so I went down to the man cave to retrieve some fitness books from which I draw inspiration from time-to-time. The idea was to at least read about exercising, even though on this day I was too lazy to do it. Maybe something would stick.

I have several excellent books on cycling: The Complete Book of Road Cycling Skills by Ed Pavelka and the Editors of Bicycling Magazine; The Big Book of Bicycling by Emily Furia and the Editors of Bicycling Magazine, and; The Cyclist's Training Bible by Joe Friel, which he wrote all by himself without the help of the Editors of Bicycling Magazine. These are a small fraction of my cycling collection, both hard copy and digital, mind you, but they are the ones I tend to go back to on days like this.

Last year I took up swimming and I found an excellent book about the subject, which is no easy feat. Books about swimming are few and far between. If you are interested, Swimming for Total Fitness by Dr. Jane Katz with Nancy P. Bruning is just about the only book you need on the subject.

Swimming wasn't the only thing I took up last year. I started running. Three times in fact. I am at the point I enjoy it, but I seem to have trouble maintaining regular workouts over time. I go great guns for a few weeks, then don't run for a month. This has to change. I have to say, it is a great way to drop weight and feel great. I picked up Running for Mortals: A Commonsense Plan for Changing Your Life Through Running by John Bingham and Jenny Hadfield.

I also have an excellent book for anyone who works out with diabetes. The Diabetic Athlete's Handbook by Seri R. Colberg is indispensable.

When I have a question about a gym workout, I find the Men's Health Big Book of Exercises by Adam Campbell is a good resource.

I recently picked up a few cookbooks. I have made no secret of the fact that I pay little attention to nutrition beyond counting carbs. This strategy works okay. For a year I managed to essentially maintain the same weight, even coming in two pounds less at the end of 2012 than at the start. Having said that, for the amount of working out, riding, swimming and running that I do, I should have lost a ton of weight. And, I have made little improvement to my A1C.

In 2013 I want to change this. Earlier in the year when I was on Coach K's radio program, "Total Health" the host, Rob Kingsbury, said I would wake up one morning and realize I can't go on like that. Well, it happened right after Christmas. I picked up a stomach virus and it lingered for two weeks, largely because the crap I eat wouldn't allow my stomach to return to normal. Once I watched what I ate for a few days, I returned to normal. The fact that my pancreas only works at 20 percent or so and I have no gall bladder leaves me with little wiggle room. Let me tell you, when I hear Jamie Lee Curtis' voice in those Activia commercials, my ears perk up.

Anyway, two excellent cookbooks from that American Diabetes Association in my possession include Fast and Flavorful: Great Diabetes Meals from Market to Table by by Linda Gassenheimer and The Diabetes Comfort Food Cookbook: Foods to Fill You Up, Not Out! by Robyn Webb. They have some great recipes and I vow to try them this year.

Anyway, I've got a bit of studying to do, so that's all for now. Maybe I'll get motivated and walk the dog after the kids go to bed.