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  1. #1
    Senior Member
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    Dave's 2015 ride log

    Well I am starting this as a single place to log my miles for the year so as to not clutter up the board with multiple threads.

    Starting ride is Bike Ride Profile | 01 Jan 2015 Boardman ride one near Boardman | Times and Records | Strava a bit over six miles.

    And for the second ride of the day a bit over six miles http://www.strava.com/activities/235463423

    For a total of just over 13 miles today.

    Happy New Year to all, and keep those pedals turning

    Dave
    Last edited by dagray; 01-01-15 at 04:58 PM.

  2. #2
    Senior Member WonderMonkey's Avatar
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    I like it when people keep these threads. Gives a chance to communicate more one on one. I have a workout thread that I've had for a few years and it shows my good times, the setbacks, some funny.... etc.

    I look forward to hearing about your year.
    http://www.280dude.com/
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  3. #3
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    Thank you WonderMonkey. I was in the bike store getting the rear derailleur adjusted and the owner looks at me and asks about my diabetes, and then says "you're one of us".

    I have struck a friendship with his son and we challenge each other when we can on virtual rides using an interactive trainer.

    So far I have gone in to the Cardiologist who told me to keep exercising, but did put me on blood pressure meds, I have lost weight (not enough to go to a smaller waist size in my jeans, but small enough that I have to cinch the belt down or risk my britches falling down around my ankles at an inopportune time. My glucose levels are way lower, and even with the Christmas season cutting into my riding and eating too much good food I managed to only gain seven pounds which will come off soon.

    My wife and boys gave me a waterproof Bluetooth stereo headset so I can not have to mess with cords when riding (don't worry I keep the volume low so I can hear what is around me). I also can feel the circulation hit my toes after riding and for a diabetic blood circulation in the feet and toes is super important

    I am trying to figure a ride schedule for about 10 miles per day at a three on two off three on schedule which has the potential of over 160 miles per month ridden.

    God Bless,
    Dave

  4. #4
    Senior Member TerraCottaGamer's Avatar
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    Nice - good work. I have a thread also. I find it helps to keep me motivated and moving forward towards my goals. There is something to tracking what you do that really helps. I find this is true in both my riding and my eating. Tracking every calorie in really keeps me honest as does tracking every km I ride.

    Manage your diet, set some good goals for riding and you will be good.

    I personally like setting a weekly goal based on a 5 day plan. So for instance, 50km a week (10km per day over 5 days). I don't set it up so i MUST ride M-F or on certain days, but follow the rule that I need to ride 5 days a week. This gives me some flexibility to ride on days I want to ride and avoid some bad weather here and there and still reach and maintain goals. A more strict schedule (like every M,W,F or 3 on 2 off like you are thinking) is too inflexible for me, my work, my ADD and my life. But the trick is finding what works best for you.

  5. #5
    Senior Member WonderMonkey's Avatar
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    I listen to music as I ride as well. Done with caution I think it's acceptable. Like many other things if done without thought it's a negative.

    I have a diabetic on my team (health and wellness team) and through what we do he has been able to better control things. He says he has been able to reduce his usage but more importantly he has smoothed out the peaks and valleys. He has also been able to get back into body building and has done very well where before he struggled.

    When you ride to you have to pack your bike up to get it to a good riding spot or can you leave your house and safely get somewhere. Hey that brings a new thread to mind.... I'm going to work on something and post it later today.

    Quote Originally Posted by dagray View Post
    Thank you WonderMonkey. I was in the bike store getting the rear derailleur adjusted and the owner looks at me and asks about my diabetes, and then says "you're one of us".

    I have struck a friendship with his son and we challenge each other when we can on virtual rides using an interactive trainer.

    So far I have gone in to the Cardiologist who told me to keep exercising, but did put me on blood pressure meds, I have lost weight (not enough to go to a smaller waist size in my jeans, but small enough that I have to cinch the belt down or risk my britches falling down around my ankles at an inopportune time. My glucose levels are way lower, and even with the Christmas season cutting into my riding and eating too much good food I managed to only gain seven pounds which will come off soon.

    My wife and boys gave me a waterproof Bluetooth stereo headset so I can not have to mess with cords when riding (don't worry I keep the volume low so I can hear what is around me). I also can feel the circulation hit my toes after riding and for a diabetic blood circulation in the feet and toes is super important

    I am trying to figure a ride schedule for about 10 miles per day at a three on two off three on schedule which has the potential of over 160 miles per month ridden.

    God Bless,
    Dave
    http://www.280dude.com/
    https://www.facebook.com/Michael.R.Henry

  6. #6
    Littledog Mark Stone's Avatar
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    Quote Originally Posted by WonderMonkey View Post
    I like it when people keep these threads.
    Me too. Threads like this bring in accountability, and they're also very encouraging for others to read. When I read these types of threads, I always feel encouraged to get out on the bike.

  7. #7
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    Quote Originally Posted by WonderMonkey View Post
    When you ride to you have to pack your bike up to get it to a good riding spot or can you leave your house and safely get somewhere. Hey that brings a new thread to mind.... I'm going to work on something and post it later today.
    I guess it depends on what you mean by a good riding spot. I can safely go out my front door and ride as far as I want as far as traffic goes being that Boardman, OR is in the NE Oregon desert (right across the Columbia River and a bit west from Kennewick, WA). However, the roads sometimes aren't the best as they are older, but I make due.

    I don't ride the bike path on Main street as it is just the shoulder of the road that collects all the gravel; so I stay just to the left of the bike path and that leaves room for the cars too. There is a multi-use path that I don't ride on the other side of Main street as it is full of goat heads (a puncture vine that can pop a car tire), and has buckles where tree roots pushed up the asphalt.

    The routes I take generally only have me on Main street for three to four miles at the most. I like to get out to a rural farm road that was repaved a few years ago and its bike path is nice and clean; so I ride a loop that incorporates that road, and I have a couple spots with short hills with a 10% grade for some hill climbing, and later this year I want to pack my bike about 15 or so miles and make a 12 mile ride on a road that is a roller coaster and end up in the small town where my son goes to school (Ione, OR); for this ride I am thinking getting it coordinated with the bike shop in Hermiston, OR (my local bike shop) and do a group ride one way and coordinate with the store in Ione to have lunch ready for us.

    Dave

  8. #8
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    Today's ride courtesy of the BKool Pro trainer is an 17 mile route from Kennewick, WA (which means I can ride it in real life after it warms up some as it is about an hour from my house driving) with a warm-up and cool down period. This route starts with a 1200 foot hill climb over almost eight miles and then has a long descent with a short super steep climb (but don't worry you can almost coast that one with the speed built from the descent), and ends with a nice negative grade for a cool down period.

    Frequent breaks on the uphill portion and one long break on the down hill portion to fish the rubber cup from the ear bud out of my ear (oh that would have been embarrassing) without doing damage to the ear. This is a new stereo Bluetooth headset and I didn't have the rubber piece on as securely as I should have.

    so here is the ride profile with my times and stats Bike Ride Profile | 15 near Kennewick | Times and Records | Strava

    Oh and I was listening to the "Studio 54" channel on the XM satellite phone app.... Studio 54 is disco which has a good cadence of 125 beats per minute...... now to drink lots of water and rest up before showering out.

    31 miles this month so far.


    Keep them pedals turning friends,
    Dave

  9. #9
    Senior Member TerraCottaGamer's Avatar
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    Nice work Dave - keep on moving.

    I looked at the profile on Strava.....that one climb that hits at about the 5k mark has got to be killer.

  10. #10
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    Thanks TCG, being a fat man means my legs have plenty of strength, but these climbs help with the endurance. I am still right around 375 (just under after last night's ride), but that will change, and even if the weight doesn't the weight will be due to muscle and not fat. Case in point my Jeans resemble parachute pants if the wind hits them as my legs have lost some fat

  11. #11
    Senior Member TerraCottaGamer's Avatar
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    Quote Originally Posted by dagray View Post
    Case in point my Jeans resemble parachute pants if the wind hits them as my legs have lost some fat

    I know that feeling.

  12. #12
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    Tonight on the interactive trainer while I was at my house and Steve (the bike shop manager) was at the bike store we rode together virtually on the 8 mile ride, and he only finished about 30 or so seconds before I did.

    Bike Ride Profile | 06 January 2015 ride near Manises | Times and Records | Strava

    A good ride that had some negative grade, some positive hill climbs, some flats. This was a good ride to get the heart rate at about a 155 average with a max of 163. Oh and no resting while completing the course.

    Total miles for this month is 39.9.

    Blessings all, and I hope to be an inspiration.

    Now to shower and eat dinner,
    Dave

  13. #13
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    Quote Originally Posted by dagray View Post
    being a fat man means my legs have plenty of strength.
    I wish that was true for me! I couldn't even make it up a 40 ft ascent! (but I'm going to blame that on my gears for now). Congrats on your 40ish miles this week!

  14. #14
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    Quote Originally Posted by earthgirl View Post
    I wish that was true for me! I couldn't even make it up a 40 ft ascent! (but I'm going to blame that on my gears for now). Congrats on your 40ish miles this week!
    Keep working at it, you will get there. When I first started riding in March I couldn't go 3/4 of a mile on a flat stretch without having to rest for 20 or so minutes before going back home, and then I was exhausted for the rest of the day.

    Now I can do eight miles without a break, and then only take a couple minute break to stretch and drink some water.

    Keep spinning them pedals earthgirl. Go out two or more days in a row, take a break for a day, and go out again.

    Dave

  15. #15
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    a good ride with a steady hill climb at the beginning with a good drop (negative grade) at the end. over 10 miles tonight in a bit over 45 minutes where before this ride almost took me an hour.

    https://www.strava.com/activities/238621131

    Time to rest for the night after a shower..... oh and with this ride I have gone a distance of 51.1 miles this month so I am 1/3 the way to my monthly goal.

    As a note my blood pressure about 20 minutes after the ride was 120/73 with a heart rate of 90.

    Keep riding folks, you can do it if a fat old man like me can do it.

    Dave
    Last edited by dagray; 01-08-15 at 09:12 PM.

  16. #16
    Senior Member TerraCottaGamer's Avatar
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    That looks like it might be a fun ride.

    How do you get back when you do a one way trip like that?

  17. #17
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    Quote Originally Posted by TerraCottaGamer View Post
    That looks like it might be a fun ride.

    How do you get back when you do a one way trip like that?
    Have the wife meet you there for dinner and to pick you up.... but in this case I rode this with my bike in the simulator in the living room as it is still pretty cold and foggy outside, and also it is dark when I get off of work.

    I am hoping to get out tonight if I leave work early and do a route outside

  18. #18
    Senior Member
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    Let's start with a mild to moderate hill climb, speed to the bottom for over 1/2 the ride and then get a serious workout climbing the last few miles.

    11 miles today on the simulator https://www.strava.com/activities/239438943 62.4 miles so far this month with some climbing.

    Keep pedaling

  19. #19
    Senior Member Null66's Avatar
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    Quote Originally Posted by dagray View Post
    as a note my blood pressure about 20 minutes after the ride was 120/73 with a heart rate of 90.

    Dave

    nice!

  20. #20
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    Thanks Null, I went to a cardiologist and did and ultrasound of the heart and a stress test (I only lasted six minutes) and was told that the reason I burned out so fast was my blood pressure was going so high the heart couldn't pump the blood against it. He put me on two BP meds for two weeks and had me buy a BP cuff (wrist monitor) and take my BP daily at different times of the day. At the end of the two weeks he knocked me back to only one BP med. I saw the cardiologist on Christmas Eve morning and he set my next appointment for mid February.

    I have put my Cholesterol meds on the shelf as my cholesterol was the same or a little lower without the meds and with me exercising.

    My Glucose levels are more in line with the targets as I am hovering around a 130 fasting most of the time for the last three months where before I was all over the place from 130-160 for a fasting glucose, but the rest of the day my glucose would be only a little high. Before dinner tonight I was at 97 glucose. I am down from 78 units of insulin once a day to 50 units, I still take 1000 mg of Metformin twice a day, and I take invokana now which is a non-insulin pill I take first thing after I take my fasting glucose, but my goal is to get off of the insulin which will allow faster weight loss for me.

    I am feeling better with exercise, and I miss it if I don't ride at least every other day.

    Yesterday (Sunday 11 Jan) the exercise was walking around Safeway getting the groceries for about an hour.

  21. #21
    Senior Member
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    Well darn... I didn't get the 14 miles completed today on the trainer that I wanted to do as time constraints hit me. I did get almost eight miles though.... I would have ridden outside, but at 35 degrees I didn't want to chance hitting ice (it has been misty here).

    https://www.strava.com/activities/241418020

    Off to shower, so you guys and gals keep pedaling today as I am relying on you to make up for my missed miles

    Dave

  22. #22
    Senior Member TerraCottaGamer's Avatar
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    Doing my best mate. After a week off due to weather and a slight injury I have put in over 20km the last couple of days.

  23. #23
    Senior Member
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    FTP test (Fitness Threshold Power) today which is a 20 minute ride at a 2% grade which according to the data from the BKool Trainer gathered from the trainer, the heart rate monitor, and cadence sensor has my fitness level increasing by 12 points to 201.56. https://www.strava.com/activities/242457769 This puts me at 75 miles so far this month.

  24. #24
    Senior Member
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    Cool down ride 3.6 miles https://www.strava.com/activities/242480537 35 degrees out and raining. Ride in the dark with headlight on my helmet and tail light on the bike.

    77.5 miles so far this month combined between trainer and outside (mostly on trainer).

  25. #25
    Senior Member TerraCottaGamer's Avatar
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    Nice work mate. Keep on turning that crank.

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