Day 59...another type of racing

Sorry for the hiatus...I was out of town, and I have not had time to sit down and type...but I'm back!  I took a quick trip out to Santa Cruz, California to see my cousin Gregg.  He has invited me out several times to spend the day with him at Laguna Seca Raceway, and I was finally able to work it into my schedule.

You see, Gregg is an amateur racer car driver, competing in SCCA events in his Porsche 911.  This is not your run of the mill 911 though...it's definitely not street legal (although he drives it on the street sometimes...hmmm)...it's a race car!  

A beautiful daily driver, turned race car!

Anyway...Gregg was going to be driving his car at an ope-track day at Laguna Seca (now known as Mazda Raceway Laguna Seca), one of the most famous road courses in the World.  He invited me to hang out with him and be a passenger while he drove...how could I possibly say no? I flew out of Phoenix Sunday afternoon, arriving in San Jose at 3:30 pm.  After a short trip 'over the hill' we arrived in one of my favorite beach towns...Santa Cruz.  There was a chill in the air, and a smell of the ocean...I was in heaven!  

Fox shock reservoirs, and other high performance parts under the hood...where's the motor?

Laguna Seca Raceway is located about ten miles inland from Monterey, California.  It is nestled in the rolling hills, and is famous for the Turn 8 and 8A combination, popularly referred to as the Corkscrew.  This is considered one of the motor sport world's most challenging turns, due to the drop in elevation as well as its blind crest and apex on the uphill approach.  

Map of Mazda Raceway Laguna Seca

Track Day is open to both amateur and professional drivers, and provides them an opportunity to bring out their toys and open them up on one of the most famous racetracks in the world.  The cars that showed up were pretty amazing...Porsche, Ferrari, Maserati, Nissan GTR's, and more.  There was a whole-lotta money out there!  There were three separate categories of drivers; advanced-car, mixed-car, and motorcycle.  Each category had twenty minutes on the track per driving session.  Gregg was signed up to drive in the advanced category, which meant we would be on the track with some very good drivers, and some very fast cars!  The advanced category would begin on the hour, each hour, from 9am-4pm...that's a lot of track time!  

Race cars need gas too!

                                      

 

A small sample of some of the TOYS that were brought out to drive.

The day began early, as we left the house around 6am, and headed out.  Gregg would be driving the (non-street legal) Porsche, while I followed in his daily driver.  The trip would take us about 40-minutes, including a stop to gas up the Porsche.  As we arrived at Laguna Seca, and made our way back into the hills, the race track soon became visible.  I immediately recognized turns 1 and 2, as I had raced this track hundreds of times before...on my X-Box anyway!  Amazingly, the track depicted in the video game is exactly like the real thing!  

Every driver was required to attend a Driver's Safety meeting, where the rules of the facility, as well as the rules of the racing club would be reviewed.  Those who chose not to follow the rules would be endangering themselves, as well as the other drivers, and would be asked to leave.  It was that simple...safety would prevail!

Drivers' safety meeting.

Shortly after the 8:30 safety meeting, the loudspeaker carried the message that advanced drivers could begin lining up on the starting line.  We quickly 'suited-up', donning earplugs, helmet, and fire resistant Nomex gloves.  I turned on the GoPro HD video camera that would be recording the day's events from various positions inside and outside of the vehicle.  Once secured by our four-point safety harnesses, we were good to go.  

Gregg fired up the high performance German made machine, and just like any high performance motor, it did not appear to run smoothly at idle.  One quick pump on the gas pedal however, and the machine came alive...begging to be let loose on the track with its distinct Porsche sound.  As we pulled out of the pit/staging area, onto the track, my heart was racing with anticipation.  A wave of the arm from the track official, and we were on our way...accelerating toward turn-2.  We made our way through the course, slowly building up speed as the tires warmed up and provided greater traction, thus allowing us to travel at top speed through the course.  Our first pass through the Corkscrew was exhilarating to say the least.  It was like a roller coaster, making my stomach rise, then fall quickly, taking my breath away...it was awesome!

By the time we were making our way back toward the starting line, on the main course, we were traveling just over 120 mph as we crested turn-1, once again making our way toward turn-2...the Andretti Curve.

This is the way the day went, every hour, on the hour, for nearly nine hours!  I cant begin to describe just how amazing it was.  Take a look at the video below to get a small taste of what I was fortunate enough to experience.  As you watch the video, take notice of how quickly the fence is flying by, and also listen to how the wind picks up.  When the car's sound is drowned out by the wind noise, we are approaching and exceeding 100 mph!

Now I know this has nothing to do with my training program, but I thought I would share with you the kind of things I deem worthy to interfere with my training! 

Enjoy the ride!

Day 53...A relatively unproductive day!

Well, there's really not much going on today...there should have been, but there's not.  I got my bike back yesterday, and I should have got my butt out of bed early enough to get in a workout on my trainer before heading off to work...but I didn't.  Having failed at that, I should have at least done a strength workout today at the fire station...but I didn't.  I have felt very lazy and un-motivated all day today...maybe my body is telling me something.

Maybe.  Or maybe I am just human, and today is one of those days that occur...the kind of day when you just don't feel like doing anything.  Have you had days like that?  They're not so bad when you aren't working toward accomplishing anything, but when your life is like mine right now (wrapped up in achieving my goals), these days can feel like major setbacks.  In the grand scheme of things however, it is simply one day.  What we have to watch out for is when that single day, turns into two, two turns into three, and before you know it, an entire week has passed by and you have done nothing towards accomplishing your goal, and you may even be behind schedule.

That is kind of the way this week has felt for me...not a single bike ride since my race last Saturday.  I have however, managed to get in regular strength workouts this week, so I'm not as far off track as I could be, and I plan to ride first thing in the morning when I get off work. 

I wont bore you any longer with small-talk...I think I'm going to get off of this computer and go get a workout in!

Until next time...Stay productive!

Day 52...Why so lean?

Yesterday I was asked to blog about why I want to be so lean.  That is a very good question, and one that really has two...make that three answers.  I know I promised to keep these next few posts short, but this one will require some space...so sit back, relax, read, and hopefully...learn :)

Okay, the first part of my answer is quite egotistical...I just want to be shredded again!  There it is.  I put it out there for everyone to see.  Now you all know.  Moving right along now...let's take a look at...what?  You want to hear more about the egotistical part?  Hmmm....okay, when I was younger I was in much better shape, and I would simply like to get back to the way I used to be.  I know what you are all thinking!  You're thinking to yourselves "John...you're not young anymore!"  That's right, I'm not.  Here's how I feel about the whole age thing though.  I feel that too many people use age as a crutch for not being in good shape.  Our bodies are amazing machines, that were designed to respond to physical activity with significant results...regardless of age.  Healthy muscle tissue doesn't stop repairing and regenerating itself as it ages (key word healthy)...it simply needs to be challenged to respond.  I have been preaching to my athletes and my firefighters, that age shouldn't be a limiting factor to health and fitness.  Sure, there are many disease processes that tend to affect us as we age, but many of those could be avoided by simply eating healthy and exercising regularly.  I have had to use crutches on a number of occasions during my life...I hate using them, and I refuse to use them in the case of getting older!

Moving on to the next part of my answer...

This part is less egotistical, and based more on the concept of credibility.  If you were (some of you may be) working with a trainer or strength coach, wouldn't you place more stock in what he/she was telling you if he/she actually looked the part?  Why would I listen to someone tell me about how to maintain a lean, muscular, healthy body if they were overweight and out of shape.  Working with young athletes is easier than working with firefighters.  The athletes are working with me because they know that I can help them...and they want my help.  I have to demonstrate countless exercises and drills for them, and I work diligently at being able to demonstrate them flawlessly...credibility.  Firefighters on the other hand are not easy at all.  Most of them don't want my help, and feel that they are being forced to accept it.  They are the ones who will pounce, and call B.S. if someone is not walking the walk!  Credibility is key!

The third and final part of my answer is much more involved...and requires a much more detailed answer.  So, for those of you who were expecting a short blog today...sorry!

Let's take a look at what the question really was.  I was asked what my goal was...ten-percent was my answer.  Why ten-percent?  I responded by saying that I wanted to be as lean as possible for my race in September.  Somewhere during the conversation (it was actually third-party) I responded that sixteen-percent is generally considered athletic for men.  Then I was asked "If sixteen-percent is athletic, why do you want to be at ten?"  My response..."strength to weight ratio"...and then came the request for a detailed explanation within my blog.  So here we are, and here's where it gets a little long!

What is fat anyway?  Fat, or adipose tissue, is a specialized tissue capable of storing a reserve of energy within the body.  Right now you are re-reading that last sentence to make sure you read it right.  Specialized?  Yep, that's right...adipose tissue is specially designed to store energy.  No other tissue in our body stores energy the way that adipose does.  Sure, the muscles and the liver store glycogen that is used for energy, but adipose is special.  Adipose tissue stores energy for those emergency situations where food is scarce due to the cold winter, and we may have to go for long periods before we can get back out and hunt for our...what?  You don't hunt for your food anymore?  Well, you get the point right?  Fat has function! 

Fat within our body can  be classified as either essential or non-essential.  Essential fat is necessary in the structure of various cells such as phospholipid molecules.  These molecules are abundant within our nervous system, and without them, the transfer of information throughout the nervous system would be compromised.  Essential fat also provides protection for our internal organs, aids in the storage of specific vitamins (fat soluble vitamins A, D, E, K), and is present in the myelin sheath.  The what?  The myelin sheath is a membrane that covers our nerves.  If this sheath is compromised, nerve transmission is also once again compromised.  This is what occurs in Lou Gehrig's disease, or Amyotropic Lateral Sclerosis (ALS disease).  Fat is also important in the production of various hormones, and is the major component of female breast tissue.  So you see...fat is essential!  ;)

What about the non-essential fat?  I could write for days about non-essential fat, but to prevent too much sleeping, I will keep it simple.  Non-essential fat is the energy storage I referred to above, and the main storage of fat is subcutaneous (just below the skin) adipose tissue. 

If I want to produce more force, I must increase the number and size (to a point) of the muscle fibers associated with the desired force generation.  In most every sport, power is generated primarily from the legs and hips.  As a cyclist, I must work to increase the strength and power generating capacity of my skinny little legs.  While they may be skinny, they can actually produce surprisingly high amounts of strength and power...but I could surely use more!  If I want to maintain a desired weight, but also want to increase lean mass, I must lose fat.  This is where the 'strength to weight ratio' concept comes into play.

Before we dive into that, let's look back for a moment.  I mentioned above that sixteen-percent body fat is considered to be 'athletic' for males, right?  Body fat percentages are typically given in ranges, and the 'athletic' range is actually 13-16% (in most resources).  Right now I am at 13.5%.  Essential fat levels for males are considered to be between two- and four-percent.  This means that a male could rid himself of all but 2-4% of his total body fat without compromising necessary physiological functions of the human body.  You see, because we no longer have to hunt for our food, or wait-out long harsh winters, our adipose stores are not really necessary anymore.  Therefore, fat weight can be replaced with force-producing lean muscle, whereby a greater strength to weight ratio is created. 

These are the reasons (and a host of other health related ones) why I have set my body fat goal at ten-percent.  I also believe that ten-percent is sustainable for the future.  Bodybuilders who are 'cutting' for a competition often drop down to 2-3%...that is not sustainable.

Let's look at one more thing here...female body fat levels.  I have some female followers out there (the question was from one of them) so I want to give you all some gender specific information as well.  Essential body fat levels for females are 6-8%, and the 'athletic' range is considered 18-20% (in most resources).  

WARNING...PERSONAL OPINION...WARNING.  Some of the following is merely my personal opinion, with some scientific fact thrown in :)

I like women who actually have curves on their bodies.  Remember...female breast tissue is primarily made up of stored fat.  Also keep in mind that fat tends to follow the body lines created by muscle.  Why am I telling you this?  Hold on...I'm getting there.  Being physically fit is so popular right now among women, and I am very happy about that.  For many years women did not fall into the same health risk categories as men, so engaging in physical exercise was not as necessary for you ladies.  Times have changed however, and with so many women performing the same jobs as men, and being exposed to the same levels of stress as men, womens' risk factors are essentially the same as those for men.  Stress raises cortisol levels within the body, resulting in greater levels of stored fat...and all of the health risks associated with high levels of body fat.  Women are eating the same empty-calorie dense fast- and processed-foods that men are (often a result of office lunching), which is resulting in...you got it...higher levels of body fat...blah...blah...blah.

So...I am a fan of women wanting to be physically fit and healthy, as this leads to less obesity and the associated global financial burden that obesity places on our country.  Unfortunately though, some women just take it too far.  Remember now...I like curves on a woman's body!  Too many women are desperately seeking skinny bodies...trying to drop their body fat levels...getting so lean that you can see their six-pack abs!  In my opinion that is not all that attractive.  Now...if you are competing in figure or bodybuilding...well that's a different story.  But for the average women...not so much!

Remember...I like curves...and so do most men.  Also remember that fat tends to follow the body lines created by muscle.  So...if you are cutting your body fat levels, and want to maintain curves...you need to hit the weights!  Resistance training will help to provide increases in size and tone to your muscles, and help to maintain those attractive curves.  

I hope his has helped to answer the question as to why I want to be as lean as I do.  Thanks for the question!

Until next time...

Day 51...Still no bike(s)

I am getting a little anxious about my bike...actually, about both of my bikes.  Following my race last weekend, I had to take my current bike in for some repairs above and beyond my capability.  It was supposed to be finished today, but the last I heard, they had not even started on it yet.  I am now five days behind schedule, and have not turned a wheel in week six of my training program.   That is not good!

My other bike, being donated (for the most part) from Ellsworth Handcrafted Bikes, will be another 30-45 days!  I just spoke with their marketing director this morning, and they are having a little trouble filling all of the orders.  You see, this is a brand new bike...brand new for 2011, and it is in high demand!

I am a little disappointed to hear that it will be that long, but I am very happy that I will be getting such a great bike from them.  Patience, patience, patience.

Today is Thursday, so let's look at some numbers...

I weighed in at 185 pounds, and pinched at 13.5% body fat.  My initial goal was to reach 14% body fat in the first 12-weeks.  If done perfectly, I would weigh 182 pounds at my target body fat percentage.  I have dropped about 12-pounds of fat weight since my initial weigh-in.  It appears that I have also gained just over 3-pounds of lean muscle mass.  These numbers tell me that what I am doing is working.  It is however time to establish a new goal, as I have reached my initial goal five weeks early.  It's amazing what a good nutrition plan and some good exercise can do!

I'm aiming high...shooting for the moon, goin' for the gold...well you get the idea right?  No messin' around...my next goal is 10% body fat, but here's the kicker...

Over the next 12-weeks I plan to increase my lean body mass, while simultaneously shredding off another 3.5% body fat...that's a lofty goal my friends!  Are you with me?  Are you ready to hold me accountable?  I hope so, because believe me...it's gonna be rough!

Alright...let's take a look at the math behind my lofty goal (I probably should have figured it out before setting the goal huh?)  I am currently 185-pounds, and I want to lose 3.5% body fat.  That means that I need to lose roughly 5.5-pounds of fat.  I don't want to drop below 182-pounds total because I don't think that I can sustain that weight, and this is all about sustainability.  If I just lost the 5.5-pounds of fat, I would (theoretically) weigh in at 179.5-pounds (too light for me).  This means I will have to pack on 2.5-pounds of lean muscle, at the same time, to reach my goal.

How the heck am I going to do that?  If you have been following me since the beginning, you will remember that to lose weight it is necessary to create a caloric deficit (which is what I have done for the past 50 days), and to gain weight one must create a caloric surplus.  So how do you think I am going to do this at the same time?  This is the million dollar question among fitness professionals and strength coaches around the globe.  There are many who say they have it figured out, and there are those who say it is impossible.  Elite level bodybuilders are the 'pros' when it comes to leaning out or cutting just prior to a competition.  Their training plan for months prior to the competition is all about getting bigger...creating that surplus of energy that will support the synthesis of lean muscle tissue.  Their typical plan is relatively simple...gain size, then cut fat.

I am going to test out a theory of mine...why not try it on myself, right?  I am going to call this method the Undulating Nutrition Plan.  Remember when I told all of you that dropping your caloric intake by too much can end up depressing your basal metabolic rate (BMR)?  Well, this method (in theory) should help to keep the body's BMR elevated, thus enabling greater fat oxidation, while simultaneously proving enough energy (kcal) to support the synthesis of new muscle tissue as well as support the repair and regeneration of damaged muscle tissue.  Sounds interesting huh?  Here's how I plan to put it into practice...

Each day I will undulate my caloric intake.  For example, on Mondays I will consume a reduced number of calories, but the very next day I will consume an excess of calories.  This undulation will continue throughout each day of the week.  On heavy training (typically resistance training) days I will consume the higher 'dose' of calories, while on my lighter training days (cycling) I will consume the lower level of energy, thus creating a deficit at the end of the week, while still creating a surplus on the days that I will be hitting the weights.

Now I know what you are thinking right now...you're thinking Oh My God! He's a GENIUS!  Thank you, thank you, thank you.  I am a man of integrity, so I must tell you that this is not totally my idea.  A few years ago, in the mid nineties, a well known strength coach by the name of Fred Hatfield, a.k.a "Dr. Squat" introduced a diet known as the Zig Zag method of fat loss. This was intended to do just what I explained above...prevent the BMR from becoming depressed, and reducing the fat loss effect of a low(er) calorie nutrition plan.  The Zig-ZagSo as you can see, I cannot take full credit for this creative manipulation of calorie consumption, as I simply tweaked someone else's ideas in a manner that I feel may be more effective for burning fat and building muscle simultaneously.

We'll see how it goes!

Oh...Sorry, for the length,again.  What can I say...I love to write!

Day 50...Really? It's Day 50!

As I was settling in to write today's post, it hit me...I've been at this now for 50 days!  I remember when I was in school...high school that it...I despised writing.  I was never very good at it...my teachers always told me I wasn't creative enough with my writing, and that I had no style.  So much for encouragement huh?  That left a lasting impression on me, and I vowed to 'learn' how to communicate better through writing.

Nearly thirty years later, I love to write.  I may not a great writer, but I feel that I can certainly express myself well through the 'written word'.  Two years ago, shortly after finishing my graduate studies, I was asked to write an article on fitness for firefighters.  The article "Fit Factor" discussed the benefits of moving away from traditional fitness training techniques, and encouraged firefighters to engage in performance-based training, designed to improve job performance and reduce injury potential.  The article was published, and appeared in Fire Chief Magazine in November, 2009.

Why am I telling you this?  Well, actually, I got off on a little tangent...sorry!  What I am trying to say is that I have thoroughly enjoyed writing and sharing my journey with all of you.

So...my first race is over...I am happy with the results...but now it's time to get back down to business.  I have taken the last couple of days 'off' and now I need to get back on track.  I had to take my bike in for repair, and my new bike has not yet arrived, so I have no way of cycling.  I refuse to go back to spin class!  Ok, Ok, if I have to I will!  Today however, I got in a great workout here at work...one of the benefits of working for the fire department...I get to train at work! Believe me, I am grateful!

I have been asked what my workouts look like, so I thought I would take this opportunity to share some of my training secrets with you lucky readers :)

First and foremost...I am not a body-builder (obvious, for those who know me).  I tried for many years to be big, training using the typical body builder protocols.  The biggest I have ever been was 215 at about 11% body fat.  That's not real big for a guy like me who is only 6'1".  Let's compare that to today though...I am currently 185lbs at about 13% body fat.  As you can see, I am certainly not a body builder.  I have nothing against body builders, but that type of training is not optimal when it comes to performance.  Well...let me clarify that statement a little.  The type of training that body builders engage in is designed to improve performance in one area...the sport of body building.  You see...I am all about specificity, or training specifically for a given task, sport, etc.  While many body builders would disagree with me, training for mass is not necessarily the best thing for many athletes...or firefighters.  Believe me, I could go on an on about this, in fact much of my graduate research was spent on this very topic...but I don't want to bore you all too much.  I want you to keep coming back for more! 

So here is a sample workout that I did today, here at work...

Movement Preparation (dynamic warm-up):

• lateral miniband walks
• linear miniband walks (both exercises activate and strengthen the gluteals, preparing them for the workout)
• Dynamic Stretches

Balance and Stability (to improve dynamic balance and stability)

• walking lunge to single-leg balance with 1-arm dumbbell overhead press
• box step-up to single leg balance

Core Strength and Spinal Stability (to improve posture, increase muscular endurance of spinal stabilizer muscles, and strengthen core musculature specific to mountain biking)

• stability ball 1/2 crunch with 10 sec hold
• quadraped (hands and knees) opposite arm-leg extension/flexion
• Medicine ball wall slams

Total Body Muscular Endurance Training Circuit on TRX Suspension Trainer

• TRX Chest Press 30 seconds
• TRX Rows 30 seconds
• TRX Balance Lunge right leg 30 seconds
• TRX Balance Lunge left leg 30 seconds
• TRX Overhead Squat 30 seconds
• TRX Biceps Curls 30 seconds
• TRX Single-leg Hops right leg 30 seconds
• TRX Single-leg Hops left leg 30 seconds

Strength Training with Dumbbells

• Chest Superset (no rest between exercises...90 sec rest between sets...perform 4 sets
• Dumbbell chest press 60lb ea  8 reps  2.0.2 tempo
• BOSU ball pushups bodyweight 12 reps 4.2.1 tempo
• Back Superset (same parameters as above)
• Pullups  8 reps 2.0.2 tempo
• 1-arm, 1-leg dumbbell row  12 reps, 4.2.1 tempo

Here's some explanation of the above...which may look like Greek to some of you.

First of all, Movement Prep exercises are designed to be performed as a warm-up...essentially preparing the body for the demands of the workout by increasing blood flow to the muscles, waking up the nervous system, activating muscles that will be used as stabilizers during the workout.  One should NEVER perform the old fashioned static stretches before engaging in any type of exercise activity.  There is a tremendous amount of quality research showing that the most beneficial time to perform these types of stretches is after your workout.  Static stretches do not do what dynamic stretches do for warming up.

Balance and stability is designed to improve one's balance. Our bodies, especially during physical activity, are spend a great deal of time balancing on one leg. Exercises to improve stability and balance can pay huge dividends in both performance and injury prevention.  EVERY one of my athletes do this type of training during EVERY workout...it's that important!

Core work is designed to increase endurance, strength, and power of the muscles that support the spine.  Most people think of core work as that which strengthens the abs, or produces the often-elusive 'six pack abs'.  The core however, is actually comprised of all muscles which attach to the spine and pelvis, therefore, most every muscle that lies between the shoulders and the knees should be thought of as part of the body's core.

Total Body Muscular Endurance work is highly core dependent.  This type of work further trains the core musculature to work harmoniously with the remaining musculature of the body to provide stabilization during functional movement patterns such as squats, lunges, reaches, pushing, and pulling.  Stability is highly dependent upon muscular endurance, therefore this type of training involves the use of relatively light resistance.  I chose to use the TRX suspension training device for this work today.  For more information on the TRX, click on the TRX link on the left navigation bar on this page.

And finally...strength training.  You will notice that each of the strength exercises has a tempo listed.  The tempo of an exercise plays a significant role in producing a specific outcome of an exercise, or group of exercises. For example, exercises that produce gains in muscular endurance will use a tempo that provides for a greater total-time per repetition.  This is often referred to as Time Under Tension, or TUT.  The TUT of an exercise should vary depending on the desired outcome.  Tempo is broken down into three phases...eccentric, isometric, and concentric.  Each of these represent the three types of muscle contractions; eccentric (lengthening of muscle tissue), isometric (essentially no change in length during contraction), and concentric (shortening of muscle tissue...often referred to as the working phase).  A tempo of 4.2.1 states that each repetition of a given exercise should provide a TUT of 7-seconds.  The eccentric phase should last 4 seconds, the isometric phase 2-seconds, and the concentric phase should last 1-second.  So...a biceps curl performed at a tempo of 4.2.1 would be broken down like this:

Concentric Phase-the elbow bends and the weight is curled upward toward the shoulder. This motion should take approximately 1-second.

Isometric Phase-the bicep is continually flexed at the top of the motion, without drawing the hand/weight any closer to the shoulder.  This pause should last about 2-seconds.

Eccentric Phase-the arm is slowly lowered back to the starting position.  This motion should take roughly 4-seconds.

Following the appropriate tempos, reps, and sets for a given exercise will produce the greatest results. 

Please post any questions regarding tempo and any of the other training variables such as how many reps per set, and how many sets per workout, etc. and I will be happy to provide you with evidence-based answers to help you achieve your fitness goals.

As always....thanks for reading.

Day 48...The Foray at the Fort-Part 2

I spent a little over an hour getting my bike repaired, and ready to race.  I took it out in the parking lot of the hotel, and put it through the paces to make sure everything was working correctly.  After a couple minor tweaks to the rear brake caliper, it was ready to go...I was back in business!

6:00 came early, as I had not slept very good in the 'not so comfortable' bed.  It was also freezing cold in the room that night, and the blanket on the bed was nearly as thin as the sheet.  Paul had asked if I wanted the AC on during the night, and I said "sure".  Neither of us realized just how cold it would get, nor did either of us want to shut off the unit in the middle of the night, as we weren't sure if the other was cold or not...so we both froze all night long.

A couple nice bikes...the green one is mine

After a quick shower, it was time to grab some breakfast in the hotel lobby.  Those of you who have done your share of traveling, and staying in cheap hotels, know what kind of 'continental' breakfast is usually offered...need I say more?  I was able to assemble a relatively healthy breakfast consisting of whole wheat English muffins, a whole grain cereal with almonds and raisins, and a banana.  Not too bad of a meal...and I figured it would provide me with some sustained energy for the race.

Following breakfast, we changed into our riding attire, and headed out to the race.  As we drove to the main gate of the base, I told Paul to keep his mouth shut :)  As we approached the gate, I noticed that they were simply waving people in who had bikes mounted on their vehicles...I guess terrorists don't ride mountain bikes!  

Once inside the base, we headed for the race area, anxious to get registered, settled in, and warmed up. In mountain bike racing, there are five separate categories; Pro, Cat-1, Cat-2, Cat-3, and Masters.  Each category, with the exception of the Masters group, is further divided into age brackets.  Paul and I were both racing in the Cat-3 40-49 year old age bracket.  As we registered and received our timing chips, we were also branded, so to speak.  Each rider is identified, according to their Category and age bracket, with a number/letter combination, written on the back of the right calf in black permanent marker. 

Much of our ride was in them thar hills!

The various category levels and age brackets are started in waves therefore, the calf markings are useful when trying to determine what place you are in, as racers from various categories and age brackets are on the trail at the same time.  Paul and I were branded 3-C racers, as the photo below depicts.

Old Man Category!

Our group was scheduled to be on the starting line at 9:19, following the Cat-3 30-39 age group.  As we stood with our bikes, behind the 30-39 year-olds, I thought to myself "That is the last I will see of them!"  As the starting whistle blew, those youngsters took off in a cloud of dust, and I said to myself, once again..."That is the last I'll see of those guys!"

The Pros and Cat-1 racers lined up at the start

We were next...I glanced over at Paul and noticed that he looked quite nervous.  I gave him a little fist bump to let him know we were in this thing together, and he said to me "My heart rate is already at 130!"...then the whistle blew, and we were off...in our own cloud of dust.  I quickly pulled away from Paul, as I watched five or six guys jockey for position ahead of me.  I didn't want to go out too fast, but I also didn't want to let those guys get too far ahead of me.  With a few powerful pedal strokes, and some 'rubbing is racing' maneuvering, I settled into what I figured was fifth or sixth position.  I felt good, barely noticing the 5000' elevation in my lungs.  I was off to a good start.  But then...

I noticed that my rear bake was dragging...the same rear brake (the only rear brake) that I had spent time adjusting the night before.  I looked down quickly to take a brief inventory of my rear wheel and brake assembly, but nothing was out of the ordinary...except for the sound of a brake rotor dragging against the brake pad...sucking up power from each pedal stroke!  I thought about stopping to try a quick fix, but I didn't want to give up what little ground I had gained on my opponents.  I decided to just stick it out, and see what would happen...after all, it wasn't too bad...yet.

Roughly a third of the way into the first five-mile lap, the sound from my brake became worse.  It was very much the same as the way a disc brake system on your car sounds when your pads are getting too thin, and the indicator tab makes contact with the rotor...a metal on metal sound that nearly disappears when you apply a little brake pedal pressure.  And that is what I had to do for roughly ten miles...gently modulate the brake lever on my handlebars to keep the brake from dragging.  That was a difficult task, as it was easy to apply a little too much pressure, taking away from my forward momentum.  It was bad...but then it got worse!

Toward the end of the first lap, I was flying down a rocky technical section of the trail, when I tapped my rear brake, and nearly lost control.  The rear brake was now locking up at the slightest touch of the lever.  Things had become worse.  This meant that I would now have to use my front brake even more, trying not to apply too much front brake pressure, as that would cause me to fly over the handlebars, onto the not-so-soft, rocky trail...and that is exactly what happened about halfway through my second lap.  I was descending another portion of the trail, my front wheel just inches away from the rear wheel of someone in my category, right in front of me.  I had no idea what place either he or I were in, as I had lost track of my position due to my braking issues.  All I knew was that this guy had a 3-C brand on his calf, and he was in front of me. 

As we descended through loose, rocky soil, my opponent drifted too far to the left, and over corrected, nearly crashing right in front of me.  As a result, I grabbed too much front brake, and flew over the bars, landing on a slew of rocks about the size of babies heads.  Too make matters worse, the guy following me, ran right over me, crashing in front of me.  I made a quick inventory of my parts...my body parts that is, and noticed some blood running down my right knee.  Nothing too bad, some scuffs and a few cuts, but everything seemed to be working the way God designed it...so off I went...sort of.  Now my brake was dragging really bad, so I quickly loosened up my rear wheel, and re-tightened it into place...a little better...good enough.  Meanwhile, my 3-C opponent was putting significant distance between us. 

As I approached the next steep climb, I downshifted...at least I tried to downshift.  Something had happened to my drive-train during the crash, and now I was experiencing almost the same problem that I had during my pre-ride the day before!  Fortunately however, I wasn't freewheeling, so I could still pedal...I just had to play with the shifter quite a bit to get it to work.  

As I approached the 1-mile mark, I spotted my opponent about 100-yards ahead of me.  I hammered on the pedals with all I had left, in an attempt to close in on him.  The last mile of the course was very tight, twisty, and surrounded by trees and bushes that made it impossible to keep an eye on him.  As I approached the last short, very steep climb, I noticed that he had dismounted his bike, and was hiking it up the trail...this was my chance!   I prayed that my gear would hold, and allow me to make the climb.  Thankfully, it held, and I passed him mid-way up the short climb.  A short downhill section, followed by 100-yards of flat road was all that stood between me and the finish line.  I shifted into the big ring, and hammered the pedals with all I had left...looking back over my shoulder to check on my opponent...he was nowhere in sight.  As I crossed the finish line, I was elated to have completed the race, but I had no idea what place I finished. 

The original standings...me in third place...not for long!

Paul crossed the line about three minutes later, and we congratulated each other on a successful ride.  As we rode back to the car, we shared some stories of our little adventure, and how we could do better the next time.  We both grabbed a post-ride drink to replenish the nearly 1000 kcal spent during the race, and headed back to the registration area to check the standings.  As I was talking with another rider I knew, Paul came up and told me I had finished third!  "That's cool" I said, feeling very satisfied with my first attempt at short-track racing.  As I approached the standings-board, I overheard someone protesting my particular race...stating that they thought they had finished third.  Well...it turned out he was right...he had finished roughly two minutes ahead of me, and was somehow listed in the 30-39 age bracket.  Just like that...I was out of medal contention!  Oh well, he beat me, so he deserved the medal...not me.  Besides, I was still very happy with a fourth place finish for my first race.

Pretty cool medals...I was this close!

Day 47...The Foray at the Fort

Yesterday was race day, as most of you already know.  The race took place in Sierra Vista, Arizona...which is about 3 1/2 hours southeast of Phoenix.  Fort Huachuca, an army intelligence base, is located in Sierra Vista, and like most small, military towns...if it weren't for the base, the town might not exist. 

My friend Paul (who is also a firefighter, and will be competing with me in the WPFG) and I loaded up my Honda Element, and made the drive south, stopping to visit another firefighter along the way, who has been off for a couple months due to back surgery.  We arrived in Sierra Vista around 3:30 pm, got our hotel room, changed, and headed out to pre-ride the course.

The race course is actually on part of the army base, so we had to clear security at the main gate before we were allowed access.  As a civilian, entry onto a military base requires the following:  first, a good reason...check; second, current vehicle registration and auto insurance...check; and third, professionalism...1/2 check.  Let me take a moment to 'introduce' you to my friend Paul. 

Paul is one of the Engineers on my Ladder Company at the fire department.  He has worked for me for roughly four years, and can be quite a challenge!  It's not that he isn't competent at his job...he's just a complete smart-ass!  This has it's positives and negatives.  On one hand, he makes coming to work fun, but on the other hand, sometimes his idea of fun requires me to put on my supervisor hat.  Nobody likes it when I put that hat on!

As we approach the base, I reach into my glove box and remove my registration and insurance documents, attaching them to my driver's license with a paperclip.  I also attached Paul's driver's license, as I knew this would be required.  At the main gate I was instructed to pull up next to a security guard who would "get me checked in".  We were  then addressed by a rather large security guard, whose name tag read WILLIAMS.  As he approached my car he kindly asked "Here for the race?"  "Yes sir, we are" I replied, as I handed him the neatly arranged documents.  As he took them from my hand, he cocked his head to the side slightly, and raised both eyebrows, letting me know that he was impressed by the orderly arrangement of documents.  He removed both ID's saying to me, "Hello Mr. Metzger".  He then leaned down so that he could see Paul, as he glanced quickly back and forth between Paul and Paul's ID, and said "Are you Mr. Neal?"  It was at this moment that Paul came out to play!

Paul replied "No", which caused Mr. Williams to raise only one eyebrow as he moved his head closer to my open window, peering in to get a better look at Paul.  Looking back on this now, I think he was actually letting Paul get a better look at him, and his obvious displeasure!  Paul then stated "Mr. Neal is my father...I'm Paul".  Before Mr. Williams could form the words that I know he was thinking, I spoke up, saying "May I introduce you to my smart-ass friend Paul Neal."  Mr. Williams looked at me and smiled as he shook his head, obviously feeling my own pain.  Thankfully, he granted us access to the base, and gave us directions to the race course.  Paul proceeded to get an earful from me as we drove to the riding area.

We parked the car, unloaded the bikes, and set out to get a feel for the five-mile course...of which we would complete two times on race day.  Not 100-yards into the ride, my bike began acting up.  The chain was jumping around, shifting to different gears all by itself.  In addition to the 'ghost shifting' it felt as though the pedals were free-spinning intermittently as I pedaled along.  This is not what you want happening to your bike the day before a race, when you are hours from your favorite bike shop!  I managed to complete the ride, but I was not happy about it.  I couldn't climb, as the increased demand on the drive train, caused it to slip and free-wheel, preventing me from pedaling up the steep and rocky hills.  When we returned to the car, I broke out the repair stand and tools, and attempted to fix the problem...the key word being attempted. 

We loaded up and headed back to the hotel where I could tear into my bike under better lighting conditions.  As we drove we noticed a bike store that still had their lights on, so we quickly pulled in and asked if they could take a quick look at my bike.  The store, Sun and Spoke Cyclery, was actually the sponsor of the weekend's race.  They graciously agreed as I told them I was in town to race the next day, but was having problems.  After a few minutes the problem was diagnosed, but not fixed.  The issue was a result of a bad hub in my rear wheel, and the parts would need to be ordered.  That's what I get for running a very expensive, very proprietary wheelset!  Fortunately, I had brought a backup rear wheel with me.  Those of you who know me well, know that I like to be prepared!  We decided to grab some dinner before heading back to the hotel, where I would need to do some work to prepare the backup wheel for the race the following morning.

Check back tomorrow to read the rest of the story!

Day 44...ninety-nine, ninety-eight, ninety-seven

It is currently 1:30 in the morning, and I cannot get back to sleep.  It's a condition that I refer to as 'Emergency Induced Isomnia'.  I guess it wouldn't be so bad if it was caused by emergencies, but tonight it is the result of relatively minor issues...from my perspective anyway...I suppose they are true emergencies to those who call us.

Yep, you got it...I am at work, and I recently returned to the station after being called to help someone off of the toilet, and back into bed.  You see, the life of a firefighter isn't as glamorous as it may seem.  The movies and the news never show that stuff...its just the car accidents, heart attacks, and fires that make the cut!  Don't get me wrong, I realize that if it weren't for us, they would not be getting off of that toilet, and back to bed.  After twenty years however, it becomes a little taxing to be awakened at 1:00 am for that kind of call.

So you see, tonight's Emergency Induced Insomnia wasn't the result of some heroic effort...but a helpful one none the less.  To help me fall back to sleep, I usually count backward from ninety-nine, to zero.  Rarely do I reach zero before I am back asleep.  Sometimes it works, and sometimes...well, sometimes not so much!  I have to start at ninety-nine to be successful.  If I start at one-hundred it wont work...weird huh?  Oh yeah, if I count up from zero, it doesn't work either!  Welcome to my little world of idiosyncrasies!

Recovery is highly underrated in terms of health benefit.  One of these days I will sit down, and try to estimate the total number of sleep hours that missed over my career as a firefighter...it's alot, that I'm sure of!  Sleep is a major factor in the concept of recovery, and without the proper amount, brain function can decrease, as can physical performance.  With my heavy training load, sleep is paramount...so nights like tonite really take their toll on my ability to sustain my training regimen. 

Obviously, tonite is one of those nights that my little counting trick has failed me...hence the 2:00 am blogging session!  I am going to give it one more try, so I am signing off now.  Ninety-nine...ninety-eight...

Day 43...Part Two: Competitive? Who Me?

I just got back from my ride, and I wanted to share with you how I did.  Sorry for the double-up on posts today, but I figured some of you out there were on the edge of your seat, anxious to see if I beat my friends time...not so much?  Well...I am going to share it with you anyway!

Knowing that the ride would take less than an hour, I set out with a pretty fast pace, which got my PVC's fired pretty quickly!  I haven't told you about my PVC's?..hmmm...that's another story, for another day.  Anyhow...I wanted to simulate race conditions, so I set out at what I consider 'race-pace'...for me at least.  I was feeling great when I hit the first climb, I was able to keep the bike in a relatively high gear, and power through the technical single-track, littered with volcanic stones the size of human heads.  One of these days I'm heading out there with a pick so I can dig out all of those rocks!  This short, but tough climb didn't feel all that bad today, and before I knew it I was on the downhill side of the mountain, weaving my way through those same rocks, at nearly three times the speed.

At the halfway point I was still feeling very strong...maybe even stronger, as my body was starting to warm-up and adjust to the demand.  The second half of the ride consists of some great, twisty downhill sections that can either be extremely fun...or extremely painful.  Today they were fun!  The backside of the ride has some very rocky downhill areas that can really wreak havoc on both your body and your bike.  It pays to have a really good bike on this ride!  Just as I cleared one of those fast, rocky downhill sections, I heard a loud, repetitive noise coming from my rear wheel.  It sounded like I had broken a spoke, and immediately, visions of my wheel assuming the shape of a taco made me stop to check it out.  I also noticed that my bike computer had stopped reading speed and distance.  The time on the clock was 37-minutes, 11-seconds.  I quickly tapped the LAP button to record the time.  Looking back at my wheel, it was obvious what had happened...the wireless speed/cadence sensor mounted on my chainstay, had been hit be a rock, pushed inward, and was getting hit by each passing spoke.  No problem...a quick fix...but the clock was ticking.  In under a minute I was off and running...riding actually.  

Sixteen-minutes, 40-seconds later I was back at the car.  I tapped the LAP button, once again recording the time, so I could see how long it took me to complete the ride.  As math is certainly not my strong suit, I pulled out my trusty iPhone, clicked on the calculator app, and was soon grinning.  My time...53-minutes, 51-seconds!  I had not only crushed my goal, I had crushed my friend's time!  As you can see, I'm not competitive at all!

Day 43...A New Look!

Very brief post this morning...I need to get out and get a ride in.  I'm heading out to Boy Scout Loop, on the E.L. Henderson Trail...gotta beat a friend's time!  It's a ten-mile loop, and I'm shootin' for 56-minutes! 

Motivated by another friend, who recently began a blog, I have decided to 'upgrade' the look and feel of my blog.  I hope you all like it!  One of the new 'gadgets' that I added to the page tracks total page views.  I was shocked to see that my blog as been viewed well over 500 times!  Thanks to all of you who are following me and reading about my little journey...I appreciate your support!

Now its time to ride!

Day 42...Things are looking up!

No post yesterday, due to being very busy at the fire station.  While I would have liked to blog, doing the job that I am paid to do (and the public counts on) took priority.  By the time things settled down a little, I was just too tired to sit down and write.

Today however, is a completely different story!  Much the same as many of my mornings, today began with a physical therapy appointment for my elbow.  Things went pretty much the same as normal, except that I was introduced to some more advanced exercises that really focused on developing the movement patterns experienced while mountain biking.  Following the completion of my therapy session, I informed Al (my PT) that I would have to cancel our next session, as I was leaving that day for Sierra Vista...for a mountain bike race!  Much to my surprise, his reaction was quite positive...in fact, he said "I think you are ready to be discharged"...yes!!  Now don't get me wrong...I actually like physical therapy.  It is a great opportunity for me to increase my knowledge of human movement, which is very beneficial for me in my role as Health and Fitness Coordinator (for the FD), and as a sports performance specialist. 

So...great news huh?  I think so!  Wait...it gets even better!  I received official notification that my request for sponsorship from Ellsworth Handcrafted Bikes was accepted!  That's right...they agreed to provide me with sponsorship in the form of a (highly discounted) race bike...the exact model that I had requested.  They have offered to sell me a complete bike for less than what I would pay for the front fork and drive-train!  They are throwing in the frame for free (a $2000 value) and selling me all of the rest of the components for 40% off of retail price.  This is essentially the same deal that some of their sponsored pro riders receive...so I am very thankful to say the least!

So, as the title states...things are looking up!

Day 40...Nutrition for Golfing

I missed a couple days of blogging this week.  There's no sense in crying about it though...just move on...right?

Just so you know, I didn't only miss blogging...yesterday I missed my ride, which means that my recovery day just turned into a ride day.  Flexibility...I guess that's the key to most everything in life...a lesson I am still trying to learn!

I had a great time yesterday though.  I got to play golf with my brother-in-law, and two great friends...it was great!  It was however, one of the longest rounds of golf I have ever played!  We teed off at 1:37 and didn't get back in until 6:49...it was almost dark.  I was a little worried about how my back and elbow would hold up, and I am happy to say that neither gave me any problems. 

I was also a little concerned about eating healthy food while I was out there.  Those of you who golf know how easy it is to eat the crap that the drink-cart-girl peddles, and before you know it, you are experiencing a sugar crash, and have consumed a couple thousand empty calories.  So yeah, I was a little concerned about that.  How do we prevent that from happening...a little planning and preparation.

I loaded myself up with a little goody-bag, chock full of healthy, calorie-dense stuff to keep me energized throughout the golf marathon that lay ahead.  What did I pack you ask?  Before we get into what I packed, we should look back a few hours prior...breakfast!  Let's see a raise-of-hands (so to speak)...how many of you choose not to eat breakfast?  Shame on you!  Knowing that I would be golfing in the afternoon, I chose to eat a good breakfast, full of carbohydrates...the good kind, the type that help to provide sustained energy, rather than a simple blood sugar spike.  I also began to hydrate, drinking plenty of water so that my brain would be functioning properly and I would not fatigue due to dehydration.  It was in the high 80's here yesterday, so dehydration was a strong possibility.  Did you know that dehydration of just 2% of your body weight can decrease performance?...well, now you do. 

Shortly after getting home from work yesterday morning, I ate more good food.  I prepared a couple small breakfast burritos from four egg whites, and two yolks.  I added green onions, broccoli, kale, and some garlic.  I also had some strawberries on the side, along with a couple teaspoons of yummy fish oil.  Mmm, mmm, good! Our tee time was at 1:37, so I knew I had better consume some more calories before teeing off.  On the way to the course I drank a bottle of Cytomax that I had mixed up earlier.  Cytomax contains 140 kcal per serving, and electrolytes to buffer lactic acid production, thereby providing sustained energy during activity.  I know, I know, some of you don't believe that golf is a sport, and certainly doesn't require any supplementation to support performance.  Guess what?  You're WRONG!  The golf swing is all about generating total body power.  The production of power generates varying amounts of lactic acid.  The ability to buffer the lactic acid will help to decrease soreness in your back (often caused by dehydration and cumulative lactic acid buildup) and increase your ability to produce maximal power for each shot, throughout 18-holes.

So just what did I pack with me?  I took a bottle of EAS Myoplex, two packets of Cytomax, two carrot cake flavored Clif Bars, and two apples.  We already know that each Cytomax contains 140 kcal.  The Myoplex shake contains 210 kcal, 23 grams of carbohydrate and 25 grams of protein.  The Clif bars are 240 kcal each, and contain 46 grams of carbohydrate and 10 grams of protein.  The apples are roughly 80 kcal each.  I consumed everything throughout our marathon of golf except one apple.  Oh yeah...I also had two Coors Light beers at roughly 100 kcal each (empty calories).  The grand total of calories consumed during my round of golf yesterday is...1250 kcal ( I think I did my math correctly).

How many calories did I burn during that round, you ask?  Well, its truly just an estimate, but (on average) you burn 6.1 kcal per minute (for a 200 pound person), per round of golf, when using a powered cart...which of course we were...who walks anymore anyway? :)  It looks like we need to do some more math, huh?  Our round lasted just over five hours so we need to figure out how many minutes are in five hours.  By my calculations (remember, I'm not that good at math) there are 300 minutes in five hours.  If a 200 lb person burns roughly 6 kcal per minute, then the estimated total caloric expenditure for five hours of golf is...about 1,830 kcal.  So it appears that I created (roughly) a 580 kcal deficit yesterday during my round of golf, while still providing myself with plenty of nutrition and hydration to sustain optimal levels of energy.  I am sure however, that the 140 kcal of Cytomax nutrition that I consumed on my way to the golf course played a role too, so maybe my total consumption should be 1390 kcal.  Not too shabby!

Now that my fingers are fatigued, its off to ride.  A real  ride today...yes!

Day 38...Numbers, Numbers, and More Numbers

Being Thursday, it's time to post some new numbers and see what kind of progress I am making.  I weighed in this morning at 185 pounds...down from my starting weight of 194 pounds.  At first glance, that would seem to represent a loss of 9 pounds, but remember, we need to take a look at how much body fat I have lost, so here goes...

Today my body fat was at 14.4%...just .4% off of my goal of 14% at 182 lbs.  Taking a closer look though, it appears that I have actually lost 10 pounds of body fat, and added 1 pound of lean muscle.

Here's the math...remember, I hate math!

Total weight:185 x BF%: 14.4 = 26.64 pounds (fat weight)
Total weight: 185 - fat weight: 26.64 = lean weight: 158.36 pounds

Looking back at my records, I see that my lean weight was 157.26 pounds.  So it appears that I have added roughly one pound of lean muscle mass, while losing 9.83 pounds of fat...not too shabby!  I have nearly reached my 12-week goal in roughly 6-weeks.  If I had lost a significant amount of lean muscle mass, then I would be a little concerned that I was not taking in enough calories, but it appears that everything is going well.  I will continue with my current eating/exercise plan for another week, possibly two, then re-evaluate so I can set my next goal.

As soon as I finish blogging, I heading out for a ride...yep, that's right...a real ride.  I informed my physical therapist yesterday that I have a race on the 19th that I cannot miss, and that I will have to start getting in some real miles.  He wasn't thrilled with the idea, but he also said he was happy that I have managed to stay off of it (for the most part) for as long as I have.  So wish me luck, as I begin to log some real miles!

Stayed tuned to see how it all turns out...oh yeah, I'm playing golf this Saturday...that should be interesting!  I haven't golfed in over a year!  FORE!

Day 37...Sponsorships are coming in!

Participation in the World Police and Fire Games will be quite costly.  Travel, lodging, meals, registration fees, transportation of bikes and equipment, training expenses...the list is long.  Historically, participants have sought personal and corporate sponsorship to offset some of the costs associated with representing their organizations and their home state, during the Games.  I am one of seven firefighters from the Sun City Fire Department who will be competing.  We have formed a team, the Sun City Fire Olympic Team, and have attained non-profit status in the state of Arizona.  We are currently waiting for our 501(c)3 status, which should be completed sometime in June.

I have been working diligently to secure sponsors for our team, as each member was challenged to raise a minimum of $2000 cash.  While cash is king, we are gladly accepting 'in-kind' donations as well.  I am excited to say that I have been able to raise some very nice in-kind donations, as well as a little cash.

To date, the following companies have graciously provided sponsorship to either myself or the team:

Athletes' Performance
Fitness Anywhere...the makers of the incredible TRX Suspension Training device
Polar (heart rate monitors and cycle computers)


I would encourage you to please take a look at our sponsors' websites, and if applicable, please do business with them in the future.  They have been gracious enough to help us out, and I would like to reciprocate by spreading the word.

We hope this list gets longer each day, as more companies feel compelled to aid us in our journey to New York in September.  If you know anyone who would like to donate to this worthy cause, or if you or your company would like to help, please visit our team's website at www.suncityfireolympics.com for details regarding the Games, as well as sponsorship information.

I am waiting to hear back from Ellsworth Handcrafted Bikes about my request for sponsorship in the form of a new bike.  I have been told that they will be giving me a brand new carbon racing frame, and offering me components at wholesale.  The bikes are on back order, so I am waiting to hear back from them.  I wont consider it a done deal until then, but rest assured...if it does come through, you will all know about it!

We also have a facebook page...Sun City Fire Olympic Team...still building it, but go check it out and 'Like' us!

As always...thanks so much for following my little journey!

Day 37...Sponsorships are coming in!

Participation in the World Police and Fire Games will be quite costly.  Travel, lodging, meals, registration fees, transportation of bikes and equipment, training expenses...the list is long.  Historically, participants have sought personal and corporate sponsorship to offset some of the costs associated with representing their organizations and their home state, during the Games.  I am one of seven firefighters from the Sun City Fire Department who will be competing.  We have formed a team, the Sun City Fire Olympic Team, and have attained non-profit status in the state of Arizona.  We are currently waiting for our 501(c)3 status, which should be completed sometime in June. 

I have been working diligently to secure sponsors for our team, as each member was challenged to raise a minimum of $2000 cash.  While cash is king, we are gladly accepting 'in-kind' donations as well.  I am excited to say that I have been able to raise some very nice in-kind donations, as well as a little cash. 

To date, the following companies have graciously provided sponsorship to either myself or the team:

Athletes' Performance
Fitness Anywhere...the makers of the incredible TRX Suspension Training device
Polar (heart rate monitors and cycle computers)


I would encourage you to please take a look at our sponsors' websites, and if applicable, please do business with them in the future.  They have been gracious enough to help us out, and I would like to reciprocate by spreading the word.

We hope this list gets longer each day, as more companies feel compelled to aid us in our journey to New York in September.  If you know anyone who would like to donate to this worthy cause, or if you or your company would like to help, please visit our team's website at www.suncityfireolympics.com for details regarding the Games, as well as sponsorship information.

I am waiting to hear back from Ellsworth Handcrafted Bikes about my request for sponsorship in the form of a new bike.  I have been told that they will be giving me a brand new carbon racing frame, and offering me components at wholesale.  The bikes are on back order, so I am waiting to hear back from them.  I wont consider it a done deal until then, but rest assured...if it does come through, you will all know about it!

We also have a facebook page...Sun City Fire Olympic Team...still building it, but go check it out and 'Like' us!

As always...thanks so much for following my little journey!

Day 36...Missed a day...sorry!

It's nice to know that I have followers who are holding me accountable...

Today I received a message on Facebook from a follower.  The message read "Hello it's Tuesday, step it up blog master".  It came from a brother-in-law, but I wont reveal which one.  Thanks for the little shot of accountability!

Yesterday was a great day of recovery...what?..it wasn't a recovery day?  Oops.  Sometimes you need to just listen to what your body is telling you, and go with it.  The day began just like many of my days...on the therapy table.  After that however, I really didn't do too much.  I needed some rest after the weekend, as I didn't sleep well due to a great deal of prepartion for some presentations, and then worrying about how I did on them.  Even Sunday night, when it was all over, I had difficulty turning my brain off and not thinking about how I could have made the presentations better.  I know...stupid huh?

Yesterday wasn't all rest though.  I did manage to get in a little bike workout at the gym.  Yep, I took a spin class.  Now I must tell you that I am not a fan of spin classes due to the stupid things many spin instructors have you do while seated on your bike.  There is one instructor however, that I truly admire because he is a real cyclist...he actually knows how to ride a bike, and does it extremely well.  He may be reading this, and hopefully he is smiling!  Yesterday, on the other hand, was a little rough for me.  Having been educated in exercise science and exercise physiology, I sometimes have a hard time listening to what personal trainers and group fitness instructors say to their classes.  Yesterday was extremely hard!  As a Christian, I try not to bash on people, but sometimes my sins get the best of me! 

Those of you who have been reading regularly will remember that I blogged about interval training, and the different energy systems that the body employs to provide power for the body.  I wrote about the anaerobic energy system, and told you that the primary (nearly 100% actually) fuel during this state of activity is glycogen.  I went on to explain how fat is used very little during high intensity exercise; and the effects of EPOC.  So yesterday, we're pedaling along on the spin bikes when the instructor tells us that we are going to pick up the pace by increasing the intensity and our pedal cadence so that we can reach our target heart rate.  I thought to myself "What target heart rate?..there are numerous target heart rates that we might be striving to hit."  She then proceeded to say "If you can hold a conversation with your neighbor right now, then you have not hit your target heart rate, and need to step it up."  Bingo!  Now I knew what target heart rate she was referring to...that which indicated that we had reached our lactate or anaerobic threshold...she wanted us to be working in an anaerobic state.  "Okay" I thought, "That makes sense."  Then she went on to say that at that heart rate, and that level of work,  we would be "burning the greatest number of calories from fat".  What?  I almost didn't catch my words before they left my mouth, as I struggled to hold back.  My Christianity still in check, I managed to keep my mouth shut, put my head down, and pedaled.  Remember, anaerobic means without the presence of oxygen, and even all of you know by now that fat requires the presence of oxygen for oxidation...hence the term oxidation.

In the grand scheme of things it's really not that big of a deal.  After all, her misinformation most likely created motivation for other members of the class to work harder, thus burning more calories, and stoking the EPOC fires.  There was that one other thing that she said though...

After we were finished, she led the class through a brief, post-ride stretching routine.  This is where she messed up once again.  First of all, she was clearly put off by the fact that I chose to do my own hamstring stretch...not the one she was showing.  It might have something to do with the fact that the old fashioned hurdler stretch has been shown to place the spine in a compromised position.  Then she went on to say "OK, now we're gonna stretch the hip-flexors" as she proceeded to instruct everyone to stand next to their bike, holding onto the the handlebars for support; bend the right knee, and place it over the left leg (making the figure-4 shape); and then sitting back into a quarter-, or half-squat.  Now don't get me wrong here...that's a great stretch, and she instructed it well...but it's not a hip-flexor stretch...it's a glute stretch!  Specifically a piriformis (hip rotator within the glute family) stretch.

Oh well, there could always be worse things huh?

Day 34: Recovery Day

Today was a perfect day for recovery...not only because my program calls for it, but also because it aligned perfectly with the main focus of the workshop I was attending today.  This morning, our group performed some foam roll techniques, designed to improve blood flow, expedite the process of toxin removal, and to facilitate proper movement between the muscles and their surrounding fascia.  Basically, it was exactly what I needed.  We followed with some light dynamic stretches to 'turn on' those sleepy muscles, preparing us for the challenges that lie ahead.

This weekend was amazing!  I was honored to be seated among a group of leaders, in a variety of disciplines within the field of health, fitness, wellness, and business (I'm still not sure what I was doing there!).  I was part of a group of individuals who had been selected to participate in a Coaches Acquisition Workshop for a company called Tignum.  Tignum is an amazing company whose focus is on providing high performance corporate professionals..the big boys i.e. CEO's, CFO's, etc. with sustainable strategies in the areas of Mindset, Nutrition, Movement, and Recovery.  I encourage you to visit their site at www.tignum.com for more information, and to see their incredible client list.

The content of the program was inspiring, yet extremely challenging.  I am happy to say however, that I feel much more confident with my abilities as a presenter, although I still have much to learn!  If all goes well, I may end up working as a coach for this awesome company, presenting and coaching. The biggest take away for me, from this weekend's workshop, is to never sell yourself short.  Your feelings of inadequacy are just that...yours.  What others see in you is often far different that what you see in yourself.  Thanks Tignum for a 'defining moment' weekend!

Until next time!  

Day 33...It's all about Commitment!

In last night's post, I said that I would not be blogging this weekend due to a workshop that I am in.  I realized however, that I have committed to posting to this blog, and failing to do so is actually failing at my commitment.  To some, that may seem petty or inconsequential...but not to me.

I am on a journey...one which requires a high level of commitment.  How successful will I be if I am not fully committed...in all aspects of the journey.  Can I pick and choose...arbitrarily deciding which area is truly worthy of commitment?  I think not.  Commitment requires consistency...plain and simple.  This morning I am scheduled to be at Athletes' Performance for day two of the Tignum Coaches Workshop.  Today I am also scheduled to get in a strength workout.  I could skip it without causing too much of a setback in my training plan, that's true.  But if I skipped my workout today, what else would I justify skipping tomorrow, or the next day?  So today I got up at 5:30 so that I could get in a good workout prior to class.  

Are there areas of your life (and I'm talking health and fitness here) that need a stronger commitment? If you're like me, there most certainly are!  The good news however, is that change is merely one simple choice away.

Have a great day!

Day 32...Brevity

Today's post will be very brief, due to a tight schedule.  I probably wont be posting again until Monday, as I am in a class all weekend. 

Today began with a light meal of 2 pancakes made from oat flour, oats, eggs, almond milk, bananas, and blueberries.  Pretty tasty...and about 300kcal total.  Shortly after breakfast, it was time to hop on the bike, (which is once again attached to the trainer in my garage) and crank out an hour ride. I did 19.44 miles on the bike today killed around 400kcal.  Following my 'ride' I chugged down an EAS Myoplex recovery shake...mmm good!  I was supposed to ride for 90-minutes, but I just didn't have the time due to class later this morning.

Brevity will once again reign, as I must give a 10-minute presentation today, for the first day of class.  I chose a topic that is near and dear to my heart.  The presentation is titled Computer Posture:  Corrective Strategies for the Desk-bound Professional.  I have been told that I will be 'cut-off' right at 10-minutes, so I have been practicing quite a bit...I have it down to 9:50.  Wish me luck!