thanks!

Get well soon! Getting mine today, as well as another immunization shot scheduled like 6 months ago. Will be biking to the clinic to get it of course. :)

That's good to hear!

Lovely bike btw, love how the red handlebar tape serves as an accent color.

I have a previous low back/hip injury myself, so when I'm leaning - especially with the backpack on my back - I periodically remind myself to roll my shoulders up, then back. I let my butt stick out too - this and the rolling shoulders thing were influenced by the stretch sitting exercise in this book: http://www.amazon.com/Steps-Pain-Fre...ct_top?ie=UTF8. This helps keep my low back pain free. When people slouch, the "tailbone" is tucked in - the opposite of the butt sticking out - and that's not good for the low back.

I've been training on the parallettes and that's steadily increased my core strength - but I'm not sure about recommending it to everyone, because we all have our unique goals in physical culture. The most accessible exercise in this parallette program for the core is probably the mountain climber, because all you do is get into plank position, bring your knee to your chest, hold it there for at least a second, straighten the leg back into plank, and repeat with other knee. There are other exercises great for the core in this program but they range in difficulty from slightly harder than mountain climber to very difficult (eg. the L-sit).

I have not benefitted much from crunches or situps. Some experts are of the opinion that the hip flexors may pull a bit too much on the spine when one does those exercises. These exercises work the hip flexors just as much as the abs.

As for my own commute, we continue to have goldilocks weather. On the MUP that I ride on all the time, we are now forced to use this detour path by the airport, as work is being done to move the MUP further away from the parkway, as well as straighten it a bit.

http://bikearlingtonforum.com/attach...1&d=1444168936

Several local cyclists are unhappy with it for various reasons. I personally don't mind walking my bike about 100 ft. It's clearly not safe for passing while pedaling. So even with this bit, still a great morning commute.

Evening should be just as good, as i'll be riding to a bar to watch some friends play in their band.

I've done my second commute in eight months this morning. Tuesday was the first one. They are the fifth and sixth times driving to work since March 2014 I think.

I'm starting on my graduated return to work plan which is two days at two hours a day for this week and next and building from there. Gosh it's taking long to settle into my shortened routine and relearning things. Plus we have an FDA audit soon and I'm trying to get a few things done for that. So at least I knew what I was working on when I got back which had made it easier, though I had planned to do some at home but life got in the way.

[MENTION=365591]50voltphantom[/MENTION] and others, thank you for the compliments.

[MENTION=409376]GovernorSilver[/MENTION], thank you for the book recommendation and telling me about parallettes. I'll buy the book and maybe also a pair of parallettes.

Your welcome! Hope those things help. I changed from the busted office chair at home to one more conducive to stretch sitting and it's made a difference when I sit at home too.

This is the parallettes program I've been following - I also have their Rings One program:
https://gmb.io/p1/

Bravo, way to get back into it! :thumb:

Nice commute for me this morning, uneventful. Still liking these new Bontrager cycling shorts, so far.

I'm amazed by the new Tanger outlet mall in my town that I pass each day. They started construction early this year (open air type mall with probably 12 separate buildings), and it will be FINISHED and open on Nov. 20! Less than one year construction time!

[MENTION=190611]joeyduck[/MENTION], I'm glad things keep progressing for you.

Awesome, I made the light, hopped the curb flawlessly to cut thru the park, down hill to the round about, which I shot thru, continued down hill (hauling) to the local MUP. At the end of the MUP I attacked a slight hill, turned the corner, got the mail and even cut 5 minutes from my normal time.

Wind, wind, wind. Yesterday morning, strong headwind, and this morning it was 20 mph into my face, but still had nice rides both ways as it's been really cool in the morning, just can already tell the dryness of winter is going to be rough on me. On the way home last night though, the wind was blowing over 30mph at my back. I was flying down the road, and finished my 8 miles with a 20.3 mph average, which is very good for the number of stops I put in, and maybe my fastest ride ever. The downside was I almost got T-boned by a going crossing the road when I was cruising at 30mph. It was scary, and I'm lucky he noticed me enough to slow down, because I didn't have enough time.

After the rainiest April-September ever here, I will get a full week in on my bike. My legs were tired on Wednesday, but it's a good workout, and enjoyable to boot, so I was really happy with my commute this week.

Just got done raining but didn't trust it so wore my new poncho with short sleeve's under. Besides my hands getting a little cold perfect! Think I'll start halving my ride.. a head covering is perfect for the first half but the second half climbing hills gets hot.

Cyclocross training!

A beautiful morning for a ride. And better yet, it's FRIDAY! The family is going camping this weekend with a few of my son's friends for an overnight birthday party. I say a few, I think we will have 15 kids total - ACK! My main goal will be to make sure nobody wanders off or gets burned by the fire.

I rode all the way in to work for the first time in over a year on Monday and did it again this morning. I had great weather both days.

It's a little odd getting used to riding while it's still dark.

I'm no longer allowed to park the bike in the office like I've done all along so I had to replace my lost U-lock.

There's already a dirt path that runs parallel to the wood chip detour path. Looks like a new one, compared to the other dirt paths that I usually see further north along the Mt. Vernon Trail that were ground into the grass by regular cyclocross training.

Yay Friday indeed!

Well back! 63F, cloudy, dark today - but I'm back on the bike so all's right with the world! Bizarre mup experience this morning - it's not unusual to see dpw vehicles on the trail doing maintenance so when I saw headlights in the distance I just figured it was one of their trucks. Turns out it was a woman in an suv, apparently made a wrong turn (I still can't figure out how) and was driving on the mup. She didn't seem too concerned!

Awesome fall sunrise. Unreal.
As I stopped to take this picture, some woman running by said "This is insane."
http://bikeforums.net/attachment.php...hmentid=481714

this x2. Good luck with the return to work!

50s and drizzly

Looks great. Is that titanium?

Yes.

http://www.bikeforums.net/classic-vi...lemond-ti.html

I have a 2-mile section of my commute that has been under construction for over 6-months. It's a 4-lane road with a center-turn-lane but it doesn't have much traffic, which is why I go that way. During construction it's been reduced to a single lane each direction (but still has the center turn lane available). It appears they are replacing a storm-sewer pipeline that runs under the outer lanes. They are nearly completed and getting ready to repave the entire stretch.

The lanes closures were different this morning with all traffic pushed over to the south side of the road and a single lane for each direction. All was fine, until I look up the road and see a car coming directly toward me in the wrong lane!!! Apparently they didn't notice the new lane configuration and were barreling down the wrong side! I had enough room to get on the other side of the cones and let them pass, but yelled and pointed that they were in the wrong lane. I went over a hill and didn't see if they ever figured it out or not. Just another reminder to myself to NEVER let your guard down.

Bonus miles today! My daughter's horse riding lessons were changed so I am able to ride longer on the way home.

I met a buddy to ride together on Wednesday and I am sure it was good for him. His father recently passed away. My buddy and I have ridden together a lot mostly mountain bike but this time he was on mountain bike and I was on cyclocross plus Panniers with fairly smooth 28mm tires and he said that the curves and extra gravel kinda even things out. (I rode slow to stay with him):) still a fun ride taking it easy.

I will ride faster tonight pizza and movie with the family.

It was a very nice ride in this morning. The road was almost empty of cars. It felt like I had the road to myself. The temp was 44f degrees when I left the house. Though it is dark there is not much to see, but some open areas, as the light comes from the sky the colors are beautiful.