Good hour on the road with Coach Troy

Did a good hour doing some rolling hills in Madison, WI. Not as hard this time. Got lots of liquids. Still need to get a computer with cadence. Will do that next week.

1 hour - other stats, unknown.

Getting used to the Tracstand

I've now ridden on the trac stand three times now. 55 minutes the last two times. The DVD's I have are tough. The last one I did is the Hardcore 100 by Troy Jacobson. Man that is a brutal one. I don't like how he says I have to do the whole thing or not at all. I'm sorry, I just don't have 5 1/2 hours to workout. So something is better than nothing man!

I'll tell you I really need to get a computer that gives me cadence cause I don't think I'm going anywhere near fast enough to be on course with the athletes in that video. There is one girl in the DVD that looks very uncomfortable knowing that she didn't wear an appropriate top. It's funny cause she looks at the camera after she sees herself in the video while it's being recorded and she looks very uncomfortable giving everyone a show. Troy should have sent her home to get a neck high jersey.

Anyhow the year isn't ending anywhere like I wanted, but now it gives me an opportunity to work hard like I did at the beginning of last year. Plus it isn't like I gained everything back, I can get back down in about three weeks if I stick with my goals of:

1. Swimming four times a week
2. Biking four times a week
3. No more sweets

I have a party tonight and this will be the real test of #3. Plus I need to bike when I get home. Lately it's been really hard for me to get up before 7 am. I used to get up at 5 all the time. What is up with my body needing more sleep lately!?

First Day with the TracStand

For Christmas I bought myself a TracStand for riding my bike in the winter. I got it when I bought my bike, but it's been in storage all this time so that I could have a significant present for Christmas. Well yesterday I went on a ride with it.

I went for 48 minutes. I rode along with Coach Troy out at Lake Placid. Only thing is I don't have a computer to tell my cadence. I used a GPS all this year for movement stats and ignored cadence. Now I can't do that on my stand. I get no data whatsoever. So I'm going to have to get something to tell me my cadence (and might as well get speed as well since that would work too on the tracstand).

I probably went around 15 miles or so and had a pretty good pace going. When I get a computer I'll have better stats. My back tire was wearing out. There is some burned rubber all over the metal disk in the back where it rubs. Maybe I have it on too tight?

US National Table Tennis Tournament results

Check out the results here.

Feel good run

Haven't run since Thanksgiving break with Cathi. I remember being pretty sore for a few days afterwards. Figured it was time to get another run like that one so I went down on the treadmill at lunch:

1.5 Miles - 1.5 miles @ 6.0 mph
1.25 Miles - 5 x (.10 walk, .15 Run) @ 6.5, 7.0, 7.5, 8.0, 8.5, 9.0 mph

2.75 Miles @ 2% grade

Not bad. Felt great and my knees didn't give me trouble.

Body Fat Testing vs. BMI measurements

I've read a little about BMI and have been concerned a little that people put too much value on their BMI "number". A better method for making informed decisions about the composition of your body is through Body Fat Tests. Here is a good article explaining the differences.

Body Fat Testing Methods

Today when you go after health insurance quotes, it's good to be armed with as much detailed information about your overall physical condition as possible. America is an obese nation, so people with a lower body fat percentage may be able to argue for better premiums or deductibles on their policies. There are several methods for calculating body fat including:

• Hydrodensitometry or Underwater (UWW) Weighing - This underwater method calculates whole body density by measuring volume. The subject sits or lies down on a suspended scale over a pool or tank. The subject is weighed, then submerged and weighed again. Fat is less dense in water, so an individual with greater bone and muscle mass will weigh more when submerged. Using standard formulas, a body density figure is calculated. Although considered the "gold standard" for body fat measurement since the 1940s, many subjects are frightened to be submerged and cannot adequately expel air from their lungs to achieve the most accurate numbers possible. Prices vary widely and tend to be high. Only fitness labs, universities, hospitals, and upper end gyms tend to have access to or actually own the required equipment, which can cost in excess of $50,000.


• Anthropometry (Skinfold Measurement with Calipers) - Hand-held calipers are employed to measure skinfold thickness at 3 to 7 key body locations. A sum of the measurements is then used to calculate a body fat percentage. Since more than 3,500 equations have been validated according to age and ethnic group, this can be an extremely challenging method of calculation. It is, however, easy and inexpensive. Accuracy is, however, questionable with this "old school" methodology in the hands of anyone but a skilled practitioner.


• Absorptiometry (Dual Energy X-Ray or DEXA) - This relatively new and highly sophisticated method used a whole body scanner and low dose x-rays that divide the body into total body mineral, lean, and fat tissue mass. Requiring 10 to 20 minutes, the procedure is non-invasive and comfortable and is rapidly replacing total body immersion or UWW as the "gold standard" body fat measurement due to convenience and price. Depending on location, expect to pay $125 to $250.

Other methods of body fat calculation that are used with less frequency (or exclusively in laboratory settings) include:

• Near Infrared Interactance (NIR)


• Magnetic Resonance Imaging (MRI)


• Total Body Electrical Conductivity (TOBEC)


• Computed Tomography (CT)


• Air Displacement (BOD POD)


• Bioelectrical Impedance (BIA)

In addition to body fat percentage measurements, BMI or Body Mass Index is frequently mentioned in fitness and weight loss literature. BMI is an assessment of weight in relation to height and is often used for the morbidly obese as calipers lose any accuracy with overly large skin folds and UWW tanks may not be large enough or may represent a danger to the subject. BMI does not, however distinguish between fat mass and fat free mass, so no fat percentage calculation is achieved nor is there any accurate sense of where on the body fat is stored, which suggests specific risk factors for various obesity-related disease. Given these limitations, body fat calculations give a much clearer picture of a person’s current physical condition and the goals to which they should aspire.

Rowing and lifting

I need to get back on the bandwagon. This morning I weighed in at 197.8 and wasn't happy with that. Need to get back down to 189 or lower. So I'm not slacking any more during the noon hour. I did:

5000 M Rowing: 20:39.1

Bench Press Machine: 6 x 30 @ 80
Lat Pulldowns: 6 x 30 @ 80
Crunches: 10 minutes

Will swim tonight too of course.

Cathi's Valley of Fire Marathon

Cathi drove down to Nevada Friday afternoon to run the Valley of Fire Marathon. She didn't have any idea how much of a climb it was. Here is a map.

The mountain climbs were insane. There were a few 14-20% grade mountains. Cathi walked a little, but considering the climb, that is to be expected. Her time was 4:25:06.

From Cathi's Marathons

We made a fun poster for her while she was gone and put it on the garage door for her when she got home late Saturday evening.

The kids really worked hard on Saturday to get the house clean and made it nice for when mom got home. They were rewarded with dinner at Golden Corral and boy did they eat up! Mom had a good time and was glad that she did as good as she did considering the big hills she had to deal with. She took first in her division, so that's cool!

No Mr. Wimpy

Noticing that along with all the lost weight, that I've obviously lost alot of muscle too. Decided that I need to hit the weights no less than 3 times a week so I made it into the weight room at lunch:

Flat Bench: 12 x 145, 15 x 135, 18 x 125, 21 x 115, 25 x 95, 30 x 85, 40 x 75, 50 x 65, 75 x 55, 100 x 45
superset with
6 x 60 crunches

Didn't get a burn like I wanted. Once you get so light you don't get any perceivable benefit (at least while your in the weight room). Next time I'll stop once I get below 100 pounds and start higher.

Surprised that I was able to do that many crunches. Will do racquetball tomorrow morning for the first time in several months.

Results of the 2008 Open

On Nov 8th, Austin, Jacob and I played in this year's 2008 Open. On Friday we played our ladder event. We get seeded and based on how we play can either advance our seed position into a higher division, or get put where we were seeded if we lost. The guy on our table who was an unknown and seeded at the bottom, made his way all the way to the top to play James but ended up in the A Division. At first he looked not that good, but he would toy with the other player just enough to stay ahead. His name is Jeff Hone and he moved here from California. He's an older guy who claimed he hadn't played in many years. Well he still had it.

Jacob and Austin didn't advance either. Austin played in the D division and Jacob in the bottom one. There were over 60 people in the tournmant, so there were 6 divisions (Open, A, B, C, D and E) I played in the B division.

On Saturday I was in a group with Bryce Parkinson, Matt Pugmire, and Varhese Pallathu. The other guy in our group didn't show. I first played Bryce. I knew it would be tough, but in the last several tournaments I was able to squeek by. Not this time. He was more consistent on his loops and I had been out of practice enough for him to slaughter me 3 - 0. I then played Matt and lost 3-2. Then to Varghese 3-1. I was disappointed, and humbled, but knew I deserved it for the neglect I've given the sport over the summer giving way to swimming and biking.

Jacob won a game from someone, but lost all his matches. He's a great sport though. He had fun and wasn't upset. Austin took first at his table and advanced to the semifinals. The semifinal round was a single elimination with the other half of his division. He lost to Javza Gaav 2-3. He was pretty upset about that, but not as bad I've seen him in the past. He's getting better at controlling his disappointment.

We didn't stay to see who won the divisions, we just took off cause it had already been a long day. Cathi came on Friday night with the kids to watch the first hour. It was really crowded and the kids tried to watch a movie on my laptop, but it was too loud and they couldn't hear. Next time we all need to be more in practice to expect any kind of success at a tournament. I'm worried about Nationals next month. Better start hitting with the robot!

2008 Utah Open

Austin and I took 3rd in the Class A Doubles. Austin was in the D Division and made it to the semifinals but lost in the first round of the semis.

I was in the B Division and was 0-4 so I was a bit disappointed, but not surprised given that I haven't practiced at all this summer. Jacob was able to win a couple matches, but not any games either. Austin is getting quite a bit better.

We were able to leave the tournament at 12:30 so I had the rest of the afternoon so I went on a ride:

Distance: 37.6 miles
Time: 1:55
Avg Speed: 19.6 mph

Went out to the end of the causeway out at antelope Island and went back to the gate and back again. Good ride except I had a flat tire that didn't have a hole, just didn't tighten the inner valve very good.

Bonehead!

This afternoon I headed to 6200 S State in Salt Lake on my Bike. We were going to meet Cathi's family at "The Cheesecake Factory" at Fashion Place Mall.

I made it 400 N and 200 West when I hit something and instantly got a flat in my back tire. I stopped and a construction staple was in my tire. I pulled it out and replaced the tube. Then continued on. When I got to 100 S and 200 W I noticed I had a flat again. I also noticed that my sunglasses case had spilled out of my saddlebag. I felt in there and my wallet was gone! It was in there when I replaced the flat, and when I took off I didn't zip it back up! What a bonehead. Just then a black truck came by and the guy yelled out, "You dropped your wallet back there!"

He turned around and went back to get it while I ran along side with my bike since it was flat. Back at North Temple it was in the road. I gave him $20 (There was over $70 in the wallet along with all my cards and ID). He noticed I had a flat and asked if I needed a ride somewhere. I figured if I hurried over to Tomax I could call Cathi and she could pick me up on the way down. I caught her and then went downstairs and did some rowing for 5 minutes, several sets of lifting and felt like I got a full workout considering my biking was cut short.

The headwind coming in was constant at around 20 mph. It was terrible.

Distance: 30.1 miles
Time: 1:47
Avg Speed: 16.89 mph

The backup tube shouldn't be one that already has a hole in it. Also, zip up your saddle bag, you bonehead!

My strategy for consumption during Halloween

Cathi set a goal to not eat ANY candy this Halloween. I don't think I can go quite that far, but my strategy is to chew every piece of candy in small pieces, also considering let the chocolate melt in my mouth rather than just down the candy in large amounts.

If you take it slow and take smaller bites, it will last longer and/or will result in less candy being eaten.

Plus I'll be swimming/biking like a madman on Saturday to burn most of the calories taken in on Friday.

Stopped at Bike Wagon's warehouse

Yesterday morning I emailed Dale Majors. He's my friend from my ward growing up that plays at the club on Fridays. He started a business many years ago called bikewagon.com. I emailed him asking about some winter shoes for riding in. He said I should try some windproof covers for the shoes I have. I stopped by his warehouse on the way home at 2100 N. Redwood Road in SLC and I was surprised how big his business really is. He gave me a good price on the shoe covers as well as some gloves.

The ride home the rest of the way was good:

Distance: 31.2 miles
Time: 1:38
Avg Speed: 19.1 mph

I tried the gloves and shoe covers this morning and the shoe covers were good, but the gloves were not. By the time I was 4 miles into the ride my hands were already freezing. I even put my thick leather biking gloves over the top and still froze. I ended up stopping at the Farmington station and taking Frontrunner the rest of the way. My hands were so cold. Guess I'll have to stick with my goretex winter gloves. They're thick and air proof.

So today's ride was much less than I wanted. Plus I can't remember exactly what I did, but I hit the inside of butt against the top of the frame and have a sore bum. I'm behind on hours this week cause of the riding in to work, so I'm going to have to take the FrontRunner home and bike from the Layton station. With Halloween tomorrow, I can't rely on Friday being a makeup day on hours. Need to get home at a decent time so the kids can have plenty of time trick or treating.

Stats:
Distance 13.7 miles
Time: 51:12
Avg Speed: 15.67 mph

Took frontrunner to Layton and then booked it home:

Distance: 6.1 Miles
Time: 16:55
Avg Speed: 21.64 mph

Riding in the dark

I've ridden in the dark before. It isn't fun, but usual the real pitch black darkness only lasts for an hour or so cause I don't leave too early. Well today I left at 5:30 and it was dark almost the entire time. It was terrible. I had to deal with the huge glare of oncoming cars headlights when I was on the east side of Legacy Highway in Bountiful. That made seeing the yellow stripes on the trail very difficult, so I had to slow way down so I could feel comfortable with where I was going. I didn't want to ride off the trail when it curves.

Why is it colder just before the sun comes up? The temperature was pleasant until I got to South Bountiful. There was a light blue hue right above the horizon of the mountains. In Farmington I replaced my winter gloves with my bike gloves because my hands were too warm. But when I got to South Bountiful I had to switch back to my winter gloves. My feet this time didn't get numb till I got to South Bountiful too.

Distance: 31.0 miles
Time: 1:53
Avg Speed: 16.46 mph

Terrible performance, but it was cold and dark so I'm not gonna get upset with that. Should have a much better ride home. Get to leave at 3:30 pm so it should be nice.

Still cold

I put duct tape over the hole in my shoe and in the main vents in the toe, which was better, but still had very cold feet this morning. Everything else was warm. Need to look into winter bike shoes cause Bikers edge didn't have any shoes without the holes and vents.

Distance:31.0 miles
Time: 1:43
Avg Speed: 18.06

Bike home was much better:

Distance: 31.0 miles
Time: 1:34
Avg Speed: 19.79 mph

It was warm this afternoon. Had to pull my sleeves up on my peppers. No wind to deal with and went hard.

New 5000 M Rowing PR - 19:51.5

Feeling the need to push it again on exercise and diet, at lunch today I did 5000 M rowing in 19:51.5.

That's a new PR. I watched this video a couple weeks back and figured the biggest "no-no" I'm guilty of is the recover/catch phase by coming too far to my feet and put a strain on my knees, so I tried to focus on only bending my knees to just less than 90 degrees, but I still had several moments where I forgot and over did my recovery so that my butt would hit my heels. Trying to do better on form and slow down and put more power into each stroke.

Then I did 5 minutes of abs then some arms:

Seated Preacher Curls: 4 x 12 @ 75 (After the sets, hold 90 degrees for 10 seconds, do another rep, then hold at 90 for 10 more seconds, one more rep, then done)

Skull Crushers: 4 x 12 @ 75
superset with
Close Grip Tricep Presses (fast): 4 x 12 @ 75

Good workout.

Riding out of guilt

Last night I went camping with the 12 yr old scouts. I ate so many s'mores!!!! I pigged out. So I figured I ought to go on a decent ride when I got back this afternoon. The weather was awesome so I rode out to Garr Ranch and back including the extra loop out to the Visitors Center. Great ride:

Distance: 50.1 miles
Time: 2:40
Avg Speed:18.79

That's better

The ride home was quite a bit warmer, but still requiring several layers. No freezing body parts.

Distance: 30.8 Miles
Time: 1:38
Avg Speed: 18.86 mph

Had to hurry home so I could make it in time for Jacob's pack meeting.

Freezing!

This morning I put on many layers of clothing as well as two pairs of socks. I wore my winter gloves instead of my bike gloves, I also wore my Survivor buff around my nose mouth and ears.

Everything was perfect except my feet were still freezing. I think it's cause they have holes in the bottom (for when you need water to drip out after getting out of the open water in a triathlon, even though my feet are totally dry by the time I start my bike) and air vents in the toe for allowing air.

I'm gonna stop at bikers edge and get a new pair of shoes for the winter so I can have no air flow going around my feet. That should do the trick! I had no wind at all until Centerville and then had to deal with a 5-10 mph headwind which really slowed me down. I had ice on my GPS and around the opening of my water bottle. Next time I should put some heavy cream, some fruit and sugar in my water bottle and have a tasty treat when I get in to the office.

Distance: 30.6 miles
Time: 1:50
Avg Speed: 16.7 mph