Celebrate the small successes

Too often we celebrate our big successes, but not the little ones. But why? Those little successes are just as important. Without them we can't achieve the big ones.

I'm spending the week in Tucson cycling and hiking. On Tuesday our ride host, Tricia, put together a challenging ride up to Gates Pass. Then called an audible and added a brutal climb up Sentinel Hill (it was more than a hill!) The first 15 miles of this 48 mile ride had us climbing over 1000 ft.

Having a snowy and cold winter in Chicago, I only had 25 outdoor miles for 2014 before heading to Tucson. But with my indoor training I hoped I had the strength and lungs to make these climbs. Well I'm proud to say I did them both.

My making it to the top was thrilling, but that wasn't what I was so proud of. For several years I've been working on increasing my cadence. I had been a gear masher since starting to ride a bike as a kid. So trying to learn a new way of riding and retraining my muscles has not been easy. But each season I increase my RPMs a few revolutions.

What I was so excited about and celebrated was that I kept a high cadence the whole way up Gates Pass. This is a small success but very crucial to my overall training and performance. Being able to keep a high cadence saves your legs muscles, letting you to go farther.

So as you go through your training, or life for that matter, be sure to celebrate your little successes. They are just as special and important as the big ones.

Share your successes. Let's hear from you.

Enjoy the ride,
Sheri

Ship, Schlep or Rent? Part 2

In my February 12th post I discussed the options when going on a destination cycling vacation. I decided against schlepping my bike on the plane and avoiding the $200 baggage fee. That's one way! I used ShipBikes.com and packed Blanca in one of their AirCaddys. The cost FedEx Ground from Chicago to Tucson was $110 which included $1000 of insurance. Basic insurance is $100. I shipped directly to the hotel and Blanca arrived in perfect condition a couple of days before I did.

Upon arrival, all I had to do is position the handle bars, put the seat post in and put my front wheel on. Took like 5 minutes. We took a quick spin to test the gears and then good to go.

My friend that came with decided on renting a bike from a local bike shop. He's considering buying the brand and model they were renting. So perfect opportunity to do a test drive before spending a lot of money. Some key things to consider when renting. It is always advised to bring your own seat and pedals. Kinda obvious why you would want your tried and true saddle. But not so obvious for pedals. First, you'd want the pedals that work with your style of cleats. Second, they are adjusted correctly to your cleats.

However, this experience has taught me two other things to consider when renting which never crossed my mind. Gearing and tires.

Ask what kind of gearing will be on the bike. Is it a compact crank? What size cassette? If you will be doing a lot of climbing, do you have the right gears to get up the mountain? In this case, the cassette on the rental wasn't ideal. Could have used an 11-28. It worked out okay, just made it tougher to spin up some of the steeper climbs.

Check the condition of the tires on your rental. If they look worn or have cuts asked them to be replaced prior to leaving the store. You want your equipment in tip top shape before you do a steep decent from the mountain. 

I'll cover cycling in Tucson in a future blog, but I can say this is a Mecca for cyclist of all ages, of all abilities and for all types of bikes. Having an amazing week and makes it better hearing it's single digits back in Chicago. Will be tough to go home.

Enjoy the ride,
Sheri

Why do I slow down in the cold?

I don’t know about you, but once the temps outside dip below 40 degrees my athletic performance is drastically impacted. My muscles just don’t seem to "fire" as efficiently as they do when it’s warmer out. I’ve always wondered why that is and if there’s anything I can do to lessen the impact. So I set out to research the topic.

A number of changes that occur during exercise in low-temperature settings:

1. Your body relies more heavily on carbohydrates and less on fats for its energy. This will drain your energy reserves faster on longer rides/runs.
2. Your lactate production is higher for a given intensity, indicating that you’re going deeper into “oxygen debt” to produce the necessary energy to maintain a given pace (as evidenced by a higher oxygen consumption rate in colder temperatures).
3. Your muscle contractions are less powerful, which demands an increase in fast-twitch muscle fiber usage, perhaps explaining the higher lactate production
4. A higher baseline metabolic rate, which is the body’s mechanisms to maintain core temperature.  This could steal energy that would otherwise be used for athletic performance.
5. Dehydration is a risk in cold weather, as low temperatures increase urine output and diminish thirst. You lose water from breathing and sweating even in cold temperatures.

The third reason above made the light bulb go off in my head. I’m more of an endurance athlete than sprinter. Years ago during performance testing with Robbie Ventura, he turned to me and said “You are like a diesel engine. You take a long time to warm up, but then you just go and go and go.” It was and is such a true statement. But definitely not something a woman wants to hear...“you are like a diesel engine.”

I tend to believe my body composition is made up of a higher percentage of slow-twitch fibers than fast-twitch. This explains my endurance capabilities vs lack of sprinting ability. I take about 10 miles to warm up on the bike. I’m gasping for air trying to keep up with the pack. But then after those 10 miles, I’m good to go. Knowing your own body will definitely help you prepare for a race or even simply a group ride/run. Prior to Robbie’s diesel engine comment, I would not spend much time warming up before a race. As a result I’d experience a very high heart rate the first 15 min of the race. So I changed my routine and would always do at least a 20 minute pre-race warm up. My race times improved immediately.

So, how do you lessen the effects of cold weather on your performance?

•  Stay hydrated...before, during and after the ride/run.
•  Keep your body warm before and during exercising. It’s harder to bring your body temperature up once it has dropped.
•  Wear several thin layers versus one thick one.
•   Invest in cold weather technical clothing. Also clothes that wick moisture away from your body. On windy days a wind proof layer on top can be very helpful.

Knowing the physiological reasons why your performance diminishes in colder weather may help you in your training. I know I’ve learned a few things researching for this post.

Stay warm, stay hydrated and enjoy the ride.

Sheri

Shivering is not an exercise - Now's the time to plan your season

The wind is howling at over 40 mph, it snowed overnight and it’s damn cold yet again. Getting motivated to plan your racing season isn’t that easy. But it actually is a great time to start. If nothing else it will help you set goals and get you motivated to start your training.

I’m off to warm and sunny Tucson to kick off my outdoor cycling. The computrainer and spin classes are getting a bit boring. I already have in mind some key rides and races for this season.

Picking a triathlon can be scary and overwhelming. But you have to start somewhere. Many areas offer indoor tris where there’s a set time and they record how far you go in the swim, bike and run. When picking a tri here are some questions to ask yourself:

•          First determine what race distance(s) – Sprint, Olympic, Half Ironman or Full Ironman? Maybe even an ultra-distance race.
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•           Do you want a destination race or stay locally?
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•           Do you need moral support from family and friends? Then keep the race closer to home.
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•           If this is your first tri, maybe consider a woman’s only. The lack of testosterone in the air really makes for a much better first time experience.
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•           What type of bike do I own? Shorter tris are fine to use a mountain or hybrid. Longer distances you really will want a road or tri bike.
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•           How strong of a cyclist are you? Do you want a flat course or a more challenging hilly course?
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•           Do I have to drop off my bike in transition a day ahead of time? This can be a pain and time consuming.
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•           Open water swim or pool swim?
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•           Wet suit or swim suit?
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•           How much do I want to spend? As insurance rates go up, so do the prices of entry.

Consider including single sport races that will help you prepare for a tri and offers some variety to your season.

•         Time Trials
•          Road Races
•          Invitationals
•          Gran Fondos
•          Open Water Swim Races
•          Running races – 5k, 10k, ½ marathons, full marathons, ultra distance

Check out a few of these web sites:

o   TriFind.com

o   usatriathlon.org

o   openwaterswimming.com

o   Active.com

It’s never too early to start planning a race, trip or adventure. Get motivated, set goals and let’s get moving. And NO, shivering is not an exercise.

Enjoy the ride,

Sheri

Toys to enhance your Swim workouts

It amazes me how many people just jump in the pool and swim lap after lap without incorporating “toys” into their workout. Mixing it up a little will not only bring variety to your swim sets but also improve your performance. These toys are great to use if you are a causal swimmer, competitive or triathlete. And best of all, they are not very expensive. Many pools have pull buoys and kick boards available for members to use at no charge, so no need to buy your own unless you want to.

     Here are some must have toys for your swim bag:       

•  Swim Fins – These are small fins that add resistance (more surface area) to help strengthen your kick. It also forces you to point your toes which will help when not using fins.

• Pull Buoy – This is a small flotation support device you put between your legs to help you concentrate on upper body workouts. It helps to improve body positioning, develops sound swimming techniques and helps you refine bi-lateral breathing.

• Paddles – These come in all shapes and sizes. They go on your hands and can be used with our without a pull buoy. Using paddles let you “feel” the water better, thus improve your technique. Larger paddles increase resistance and can help build strength. But caution, incorporate paddles slowly into your workouts. Over use of paddles can cause shoulder injury.

• Kick Board – Using a kick board with or without fins is a great workout for strengthening your legs thus improving your kick. One kicking routine I like is called tomb stoning. On your stomach with the kick board in front, submerge the board about halfway so it sticks out of the water looking like a tomb stone. The added resistance pushing against the board will give you a great kicking set.  If you have back issues, you can lose the kick board all together and do streamline kicking. Just lay on your back, hands straight above your head with your hands one over the other in a streamline position.

If you have paddles and fins, try Faddling. This is where you swim with one fin, and one paddle on opposite sides. So left hand paddle, right foot fin. Swim a 100 yds and then swap. Forces you to feel each stroke. I like to do 4x100. Start with nothing and swim 100 free. Then put on one paddle and one fin, swim 100 free. Next swap sides and swim another 100 free. Last 100, use both paddles and both fins. See how different it feels each 100 yds.

Some optional toys to consider: 

• Swim Snorkel – This is a center mounted snorkel (unlike the ones on the side of the face). It lets you concentrate on your strokes without having to turn your head to breathe. It can also help with building lung capacity.

• Metronome – This is a really cool device that fits under your swim cap. It gives off an audible beep and can be set at a specific pace. It’s great for developing stroke consistency and keeps you on pace during solo training workouts.

• Lap Counter – If you space out during your workout, lap counters are great for keeping track of where you are in your set. Some are sophisticated enough to count strokes and laps for you automatically. Just set the stroke (free, breast, back or fly) and the pool size and it does the counting for you.

• Swim tethers – For a great cardio workout, tethers secure you to the end of the pool and now you can swim in place with resistance.  Some tethers have like surgical tubing and can stretch almost to the end of the pool. I’ve done workouts where you have to try to swim to the other end of the pool while tethered. You can’t stop swimming or you’ll shoot back to the other end.

So add a little variety to your next swim workout. Pool toys are not just for kids. Do you have a favorite swim toy or workout? Share it with me.

Enjoy the ride (or swim)

Sheri

Foam Rollers: Beneficial or the Devil's Creation?

I think if you ask most people who have used a foam roller, they'd say beneficial, but also created by the Devil.

Virtually every gym has foam rollers laying around for members to use. I was introduced to this torture device about 10 years ago by a personal trainer. The first time I rolled my IT band you could have heard me scream miles away. The pain was like something I never felt before. I turned to my trainer thinking it was some sick joke she came up with, but it wasn't.

Over the years the foam roller has become my friend and I even purchased one for home. I think it is a "must have" tool for any athlete. So for those of you who have not tried a roller, here are some of the key benefits:

- stretches muscles and tendons
- breaks down soft tissue adhesions and scar tissue
- increases flexibility and range of motion
- increases blood flow and circulation to the soft tissues
- by using your own body weight you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia

You can also use the foam roller for exercises and balance. The internet is filled with ways to massage different areas of your body and exercises.

I thought this YouTube video from FoamRollerCoach.com was very comprehensive.

One other tool that I discovered through my Pilates instructor was Yamuna Body Rolling. There are different size balls (I have the grey one which is the size of a volleyball) depending on the body part you wish to roll. It is similar to the foam roller but you be more targeted. I also like it as you can travel with it easily.

And one last tool is an ordinary tennis ball. It's a great way to target a tight hip flexor. Lay on your stomach and place the tennis ball right up into your hip flexor. Use it for trigger point release or roll around to release the muscle. Rolling on the tennis ball with your foot or sitting on it one glute at a time is also beneficial. I found this web site with 5 great massages using a tennis ball. 

Enjoy the Ride,
Sheri

What Inspires You?

I’ve never been someone who is in awe of a celebrity or professional athlete. I admire what they can do, but not inspired. So what inspires me? Ordinary people doing extraordinary things. The average Jane works hard for her money, she doesn’t have sponsors or endorsement deals. She’s just someone like you and me that pushes to achieve something special. And this can be something athletic, artistic, or even altruistic. I’m inspired by someone who tries to better themselves while positively impacting others along the way.  

One of my dear friends, Cindy, is climbing Kilimanjaro this week as part of LiveStrong's Survivor Summit. I've been following the group's progress on Facebook. Cindy's drive to raise money for a great cause is inspiration enough, but to challenge her mind and body takes it to another level.

Yesterday I was reading their posts and there is one woman, Bree Sandlin, on the trip who is climbing to celebrate her one year anniversary of being cancer free!!! Now that's inspiring. She's celebrating by climbing highest freestanding mountain in the world and raising money for LiveStrong. Check out her inspirational story on the LiveStrong Blog.

Our world seems to have become more narcissistic and developed an entitlement generation. Being inspired seems to get harder and harder. But look around; there is inspiration to be found.

Use the Comments area to share what inspires you. Love to hear what you have to say.

Be inspired and inspire others.

Enjoy the ride.

Sheri

When is Single better than Double?

 

On this Valentine’s Day, I thought I’d examine the positives of Singles. That is Single extremity exercises aka unilateral training. Strength training is great but we tend to do many of our exercising using both legs or both arms at the same time, that’s called bilateral training. The problem with this is your weaker extremity goes for a free ride while the stronger one does the bulk of the work. We are all either left or right side dominate, so using unilateral exercises helps to minimize the effects. It actually helps you grow some additional muscle, too.

Here are some great unilateral exercises to help you improve your strength. I’m assuming most of you know proper body position for squats and lunges as not to cause knee injuries.

Split Squats – You’ll need a stability ball or a weight bench for this one. If you don’t have access to either, a chair will suffice. Place the top foot of one leg on top of the bench or ball. Keep your chest lifted and descend until the back knee is almost to the floor. The majority of your weight should be kept over the front foot. Do not extend your knee over your front toe to avoid injury. This exercise can be done with or without dumbbells.

Reverse Lunge – This is similar to the single leg squat but because you have movement it adds stability to the equation. Challenging your body to stay stable engages your core to work harder. For this exercise use dumbbells or not. With one leg, step backwards into a reverse lunge, keeping your foot in line with your hip and keeping your normal stance width. You can do this same exercise as a forward lunge.

Single-leg Deadlifts – Grab a dumbbell or kettlebell in one hand on the same side as the leg that going to stay in contact with the ground. Hold onto a weight rack or something secure with the other hand but don’t grab on for dear life, just for stabilization. The movement starts by reaching rearwards with the opposite leg. Almost like a pendulum. Be sure to keep the weight close to the body.

Single-leg hip thrusts or bridge – Lay on your back with one foot or heel on a stability ball. Lift your hips off the ground so you are in a bridge or plank position resting on your shoulders (not neck). Take the foot that’s not on the ball and point your foot in the air. Raise and lower your hips balancing with the one heel on the ball.

Step Ups – Find a workout box or bench that is about knee height. With a dumbbell in each hand, step up so the heel is on the step. Keep a neutral spine and drive your heel into the step until the leg is straight, finishing with the glutes. On the descent don’t just drop down, stay in control.

Single leg Pedaling Drill – While on your bike, pedal with one leg. Feel the full range of motion around the imaginary circle. It should be smooth, not choppy. Do about 20 on one leg, then the other. Repeat.

There are 100s of these types of exercises for legs and arms. My goal in this post is just to get you think outside the comfort zone of bilateral exercises. Unilateral exercises are tough, but stick with it. The benefits are amazing. If you have a favorite one, share it with me.

Happy Valentine’s Day.

Single or Double…stay strong and enjoy the ride.

Sheri

Does joining a cycling club mean I'm a lemming?

No you are not a lemming!!!

This past summer one of our local bike shops hosted a Ladies Night. I had the privilege of being asked to be one of the speakers that evening. My topic was to talk about cycling clubs. Over 80 women showed up for an evening of education, food, wine, fun and camaraderie. There was a rep from Pearl Izumi talking about the latest in cycling garment fabrics and the best way to care for them. Another covering nutrition and then even a short clinic on fixing a flat.

As I mentioned, my topic was cycling clubs. And for you readers who are runners, many of the same advantages of a cycling club hold true for a running club…so don’t click off this post just yet. Read on.

The first question I asked of the 80 women was “who belongs to a cycling club?” I was totally surprised that 2/3 of the ladies were NOT. Many rode alone or with one or two friends. So I had the right audience. 

Here are the key benefits of riding with a club:

Motivation – Having a scheduled ride gets you out on your bike and motivated to ride. Especially true when the weather isn’t ideal. I ride between 5,000 – 6,000 miles a season and there’s no way I would have ever done that kind of mileage alone. Maybe remove a zero or two.

Social – Clubs are a great way to meet people that share your passion. Many of the club members I ride with I’ve known now for years and we have thousands and thousands of miles together. We encourage each other, help each other and even socialize outside the rides. To me they are truly a second family.

Discover new routes – Many of the women at the event road the same routes over and over again. With a club you discover new roads which will alleviate boredom and keep you motivated.

Become a stronger rider – Riding with a faster group will push you to become a faster rider. Truth be told, when I first started with my club 15+ years ago, I was the last one back to the parking lot after a ride. Positive…easy to find my car. But ride after ride, year after year I became a stronger rider. There are still faster members than me, so that continues to push me to be faster and stronger.

Education – Many of the members of a club have ridden for years. They have a wealth of information about buying a bike, fitting a bike, repairing a bike, getting great deals on bike stuff…you name it. I found that was true when I belonged to a camera club. I learned more from the members about equipment and taking great shots then I’d learn reading any book.

It’s Cheap! – Most yearly memberships to a cycling club are minimal. I know ours is $20 for an individual and $25 for a family. That’s less than you’d spend on one invitational.

Safety - Cars don’t see a single rider as easily as they see a group in a paceline. Also if anything happens to you physically or mechanically, there’s someone to help.

Discounts – Every girl loves a bargain. Many local bike shops provide discounts to cycling club members. Usually 10% off everything but labor.

Every bike club has a different flavor. Some are racing, some leisure. Some are strictly road rides, some are trail. Then there are some that have a “no drop” rule and others give you a cue sheet and take off. It’s great to have choices and there’s no rule you have to belong to just one club. Talk to your local bike shop and ask them what clubs ride in your area. The internet and local bike advocacy groups also have lists of clubs. Many of the invitationals are hosted by a cycling club so check out one in your area. I belong to the Wheeling Wheelmen which was established in 1970 and is one of the largest clubs in the Chicagoland area.

Did I miss any benefits? Add yours in the Comments. Love to hear from you.

 

Until next time,

Enjoy the ride,

Sheri