Mustang Sally rides again!

Last week, Sally was finally reunited with Mustang (her bike) after weeks apart. Her accident at the beginning of December, left both of them badly damaged. Sally needed rest, repair and recovery...Mustang needs were in the repair and parts department, which was a longer and more frustrating process than expected.

Our first couple of rides, were paced and planned at her comfort level, since she hadn't ridden Mustang in weeks. All the things she told me she might not be ready for before the first couple rides, we worked through and she accomplished. It is great to see her confidence slowly coming back after each ride. We always have fun and are able to push and challenge each other, as we strive to become better cyclists. Of course, we are both talkers so there is always a lot of stories, sarcasm and laughter to make the time go by quickly.

Getting in training rides around the holidays and winter weather isn't always easy...but we were able to find the time and enough layers to make it happen. We knew that after the holiday's our training and team rides were going to be increased...so Sally wanted to feel prepared and ready for this Saturday (her first team ride since the accident) ride. We mapped out some additional loops and have been enjoying riding in some new areas. So far this week we have already logged over 65 miles (its only Wednesday) and with our Saturday ride we will have easily ridden over 100 miles in a week...its an exciting milestone to accomplish! One of many more to come in our training process.

Nicasio

Up until a few months ago, I had never even heard Nicasio or been to this area. When I did get the opportunity to drive through it, while volunteering for another ride, I knew I wanted to find my way back here and ride it. It didn't disappoint, it was even better than I remembered...especially from the saddle of a bike, on a beautiful morning.

Other than some light fog in areas, it was perfect bike riding weather. I carpooled in early with a friend of mine, who was there to work as the roving SAG...he had a busier day than expected, trying to keep track of all these ride groups on the team. Before heading out, I noticed we had a few new team members in our ride group and some faces I hadn't seen in awhile.

Today on the ride, our focus was to learn more about pace-lining properly, as well as, ascending and descending hills properly. This ride was not only packed with beautiful scenery but quite a few hills. We climbed a relentless 8% grade...I thought we would never find the top! Of course, this made for a long and steep decent...not my favorite thing. I had my mentor (Tracy) riding with me and that gave me more confidence descending the very long hill.

I was finding more comfort with my gearing ability and anticipating changes early...so to my surprise, I guess it was time to learn something else about shifting. As I was downshifting quickly, up a small hill, with no bike lane and a lot of traffic inches from me...I dropped my chain...holy crap! It was a "don't panic" moment, as I lost all momentum...and had to un-clip and get my foot down in a split second with little pavement available. It didn't take long to get the chain on and get me back on the road...BTW, uphill starts are not fun.

Around the corner, we came up on the rest of our ride group stopped for a flat tire...the second one of the day. It was an impressive blow out that was taking a lot of work to get fixed. In the process the remainder of the group was having some crapping issues due to all the stopping and waiting we were having to do in the cool weather.

After some additional electrolytes and hydration, the decision was made, to split the group and continue on with Tracy leading us back. The group of us rode the last 10 miles back without any stops. After a series of climbs, I found myself moving up to the front of the pack. I loved the freedom of riding at a comfortable cadence and nothing but road in front of me.

There were tons of other non-TNT teams and riders out on the road training. At one point, I looked around and saw no one familiar...I found I was briefly riding with a group that was not my team...haha! I didn't realize how much my hill climbing had improved until Tracy caught up to me and mentioned I had ridden away from my team...I was deep in the zone. We slowed our pace a little and as we turned towards home the rest of the team we were riding with had caught up. On the way back, I got my first experience of how much more difficult it is to ride when someone is drafting off of you...it is like having a small anchor attached to you while pedaling.

Coach Wayne cheered us into the finish and it felt great to be done...since I was starting to experience a little saddle soreness...sorry about the T.M.I., but it happens! It also felt good to be back early enough to cheer in the other people finishing. I look forward to getting an opportunity to ride in this area again, either with friends or as a team...it was a wonderful experience.

What team am I training for?

Last night was another strength and conditioning workout. Thankfully the weather was much warmer...and I wasn't working out with 3 layers of clothing. As usual, the cycle team was combined with the triathlon (tri) team. They had a lot more people at this workout than we did...probably 3 times more.

Since coach Wayne wasn't in attendance, we were at the mercy of the very well-motivated tri coaches. I quickly noticed that the pace and difficulty level was increased over previous workouts. We also had a lot more track time. In addition to our normal warm up workout on the track, we were asked to do 2 laps between each set of strength exercises. The coaches informed me that I needed to update my running shoes before the next workout for better support. Cha-ching...another expense that I didn't anticipate but they were right...my shoes were over 2 years old and were not purchased with the idea that I would actually run in them! Wow...has my life changed, buying running shoes for running...interesting concept...haha!

Between all my personal grumbling, I surprised myself by running around the track with the tri coach (who is also a personal trainer...and a tough one). I was so busy talking with her that I didn't realize that I had ran the entire way around! I found that I was able to do it not once, but twice...that is a HUGE accomplishment for me! My arthritic, pieced together body has not attempted that since I was in junior high.

The last part of the workout was a 20 minute run around the track to get a baseline for all of us...I was hoping it was just for the tri team. Really...cycle too? This is why I ride a bike...this body was not built to run for any distance...obviously, they didn't get the memo...haha! Since I had already hit my personal Olympic pace earlier (by actually running)...I knew that I needed to be more conservative to last 20 minutes. I took a run/walk pace...which was more walking than running. I have bad shoes and no technique but I made it through.

During stretching (my favorite part) and cool down...my body was feeling it had been pushed. I was pleased that my cardio was good and there was no joint pain involved (which I really expected) in spite of the impact of running on this rickety body. Just for the record...I have re-discovered, I still do not enjoy running:) Another workout survived...hallelujah!

Winter is Here!

With my riding partner on hiatus, while she is recovery from her accident...it was up to me to keep myself on a training schedule. Unfortunately, I don't have a cycling trainer (an apparatus to hook your bike into, so you can be indoors to get in a cycle workout) which means I needed to get out on the roads.

I layered myself in every article of cycle clothing that I had...I looked like the kid from the movie, A Christmas Story. This was my first ride in my full gloves and rain jacket...but I needed to be prepared and warm. I headed out slowly to start warming up my body but the icy breeze hitting my face and penetrating my full leggings made me anything but warm. I mapped out a short ride with hills to get in a strong workout and hopefully get home before any foul weather hit.

I got the opportunity to test out my bike and myself on the wet roads. I have to say...I didn't like it! As I rode, I cherished any bit of sun that would break through the clouds and lessen the chill. When I was riding the downhill portions, I was wondering how the wet roads would effect my braking ability...so I left the brakes alone as much as possible. I did take the opportunity to practice my hand positions... and I am still not feeling comfortable in my drops.

The extremely cold weather was incentive to keep the pace quick. I noticed a few bewildered looks of passing motorist, that must have been thinking, "she is either very committed or should be committed for riding in this weather"...haha! I must add that riding today wasn't my first choice, but my schedule wasn't going to allow me to get on the bike again until Friday.

I was happy to have survived the wet roads on my cold weather adventure. As I arrived back home, I welcomed the warmth of my garage. However, I soon found that in spite of the full gloves, wool socks and full coverage booties...I could not feel my fingers or toes and they were bright red...not good! I quickly went inside to warm up and found the warm shower to be a painful experience, as the feeling very slowly began to come back...yikes! For those that don't know me...its a big deal for me to choose to ride in today's conditions......since I do not like cold weather! It has been an hour and a half and I still haven't completely warmed up....burr! After this ride, I am definitely putting a cycling trainer on my list for Santa.

The Ups & Downs of Pleasant Hill

Leading up to our Saturday team ride, I put in a lot of extra effort, since I was disappointed in how my last team ride played out. I went out this week and rode two confidence building, hilly rides, one was 10 miles and the other was 25 miles. Without the pressure of riding with a group I could push and pace myself while I found the rhythm with my B (aka the bike). I also upped my workout time at the gym.

I began to see some results at our Thursday night strength and conditioning workout. I discovered I have good core strength and felt my cardio improving a little. So I was feeling stronger in general and was curious to assess my cycling amongst the group on our team ride. I needed to prove something to myself and to a coach that I felt assessed me inaccurately early on in the program.

Saturday morning was clear and cold but a good cycling day. As we were waiting for our coaching assignments, I found out that I was being
juggled between coaches. My mentor finally pulled me into a group with him...he knew I was doing much better than perceived and has been a big part of my growth as a cyclist. The day was not only focused on the 26 mile loop but on a tire changing clinic and riding as a cohesive group.

As we started out on the road I immediately felt a comfort and confidence with B. I could tell as we went along that I was a stronger rider and many times I was riding near the front of the pack. At one point, I was up in front riding and talking with Christian (a strong and quick cyclist in our group). It was a hilly ride and I encountered my first very steep, curvy and long downhill grade...I found myself riding it instead of worrying about it! My added difficulty level to descending the hill at high speed, was my head band was falling down over my eyes...I do not recommend this!

Once we hit the SAG stop and refueled, we began our tire changing clinic. While we were there, the SAG sped off to attend to a rider who went down on the hill...our hearts sank with concern. My mind raced knowing my friend (in another ride group) was timid with hills and I hoping it wasn't her. We all focused on our task at hand and had to continue on with our ride.

On the second half of the ride we encountered some interesting road conditions as we rode a section of closed road. Our road bike tackled a lot of gravel, weeds, fischers wider than our tires and dirt road sections.

After the group got turned around in Martinez...they found out my usefulness, as I led them back on route to Pleasant Hill. Today I finally got the opportunity to ride the way I knew I could and have ridden when I have been on my own. As my cardio and strength are building, I am enjoying the freedom to move around and through the group as needed. It was the first ride where I felt like I was part of a team.

We had a great ride (my redemption), but reality hit after our post ride meeting when I was told my riding buddy was indeed the person that fell and was transported to the hospital. I was overwhelmed with worry and concern about her physical and emotional well-being. Coach Wayne gave me an immediate update as he was getting it from the hospital. It was quickly determined that Mustang (her bike) would come home with me. I saw the damage and road rash on the bike...I could only imagine how terrifying it must have been.

Concern for her was the talk of the honoree potluck...the coach shared his updates with the team. I also began to get text messages from her, to share with her mentor and coach. We all know the risks and dangers of cycling...but this was a big reality check. She was incredibly lucky that her accident and injuries weren't worse...or God forbid, fatal. Coach Jim stated that she had angels looking out for her to land where she did...in a soft pile of leaves. Hopefully those angels stay with our team, and keep us safe as we roll on to the Solvang Century.

Livermore - Buddy Ride

Rolling down the road on a beautiful autumn day.











Some of our group checking out the Winery.




It was a gorgeous cold, crisp morning in the Livermore wine country. Tracy (my mentor) arranged for our group to all meet up at the Steven Kent Winery. It was a very central location for all of us to meet at and easy location to find.

We all started out on the ride and to my legs surprise, we came upon our first incline about a half mile out. Since at this point, I was still trying to adjust my connection on my ride computer and figure out what just flew off my bike (handlebar cap)...I can't be sure of the exact distance but it came up quick.

At about mile 7, we started to notice the wind picking up...this was a new element to experience while cycling. As we pushed up a couple more moderate hills and out of the valley, we came upon a larger hill and began to feel the full force of the wind. FYI...if you combine me, my equipment and B (aka, the bike), all soaking wet...we might hit about 150 lbs total (not good)...so you can image how much I was loving riding through the wind gusts.

As I rode up the hill, I made a rookie mistake and didn't gear down until about halfway up the hill. I think I was to busy concentrating on trying to stay upright with the wind. While I was trying to find the right combination, my front gear got stuck and in the process of trying to free it up, a huge gust hit me head-on and I lost all momentum...crap! This is where I tell you, how much I love my new clips & cleats because it enable me to get my foot down in time...something I couldn't have done with my previous set up. At this point I had no choice but to step off my bike and take the "walk of shame" up the last few hundred feet, to the top of the hill. The wind was relentless and I still was between gears but I jumped on B and rolled down a very steep grade (getting my bike back into a gear in the process) to meet up with my group. I know what your thinking...another gear and hill problem, didn't she learn from last week...oh well, another lesson learned.

We continued to ride into some crazy ass wind (meteorologist term...haha). This added a completely new difficulty level to the ride, since the wind would suddenly come from different directions. I wish I had the ability to take pictures while riding, because the sight of us dodging tumble weeds and debris was very photo worthy.

At the turn around spot, we decided to change the route a little to avoid riding directly into the wind. This gave me another first time opportunity...crossing over an off-ramp, with a big rig exiting...creating a very uncomfortable moment for many people in our group...yikes!

When we got back to the parking lot, after a 20 mile loop...Tracy brought us inside the winery to check it out. It is a beautiful facility that I will definitely go back to in the future. Other highlights for me in Livermore, The Dancing Pickle and seeing the Ghost Rider...that's a story for another time...haha!

Novato

Me and my carpooling buddy, arriving early for our next adventure in Marin County.








It was a very cold...crack the car doors open type morning! During my early morning load up, I couldn't help but wonder if I got everything and if I was bringing the right gear to stay warm for the days ride. My drive to meet up with my carpool buddy, was very enjoyable as I watched the dark blue sky transform into a beautiful morning.

In Novato, everyone was hurrying to get their equipment ready and fit in a bathroom break before our 8:30 start time. We were informed of the coaches we would be riding with for the day based on our previous time trial ride. After being briefed and introduced to our coach, we headed out on the route...a little later than any of us expected.

My plan was to start slowly and pace myself, I didn't want to burn myself out prematurely since I had no idea of the type of terrain and route we would be riding. One of the coaches took my strategy as looking like I needed assistance. I know I have a lot to learn...and I will share that shortly, but at this point I thought the assistance was premature. With the ongoing questions and information, he threw off my focus and pace...therefore slowing me away from the pack within the first few miles.

The motto with TNT is to "leave no one behind", it sounds like an old war film...haha! Therefore, the first coach (after peeling me away from mygroup) set me up with another one. Had a nice ride until THE HILL. I saw the impending obstacle ahead with riders struggling up it. I gulped and continued on not knowing my strategy or if I could make it. As I approached and started my climb I noticed a rider ahead and since I seemed to stay in pace, I thought I was doing okay as I guessed my way through gears (big mistake).

Gears, gears, gears...ugh! I thought I had geared down as I pushed past the rider in front but my momentum was quickly slowing. I thought to myself..."what the hell, you suck at this sport"! I wanted to ask my coach but at this point I couldn't catch my breath enough to form a sentence. My legs and lungs were burning as I rounded the corner to see a turn-out with the roving SAG car and riders. I was determined to make it to them which was still only three-quarters up this hill. I was so very relieved to stop and catch my breath and find my legs. I was surprised to turn around and not see my coach behind me...where did he go?

The SAG driver informed me that I just came up that hill in my high gear not my low gear...OMG, what a dork I was! It was a surprising discovery for me and a relief to know that there was now hope I would make it to the top of the hill. After I hydrated and choked down some gooey gel type product (tasted like crap) to help my energy...I noticed my coach arrive. He was looking exhausted but continued to be encouraging. I was a bit worried about him, but he was determined to continue on with me.

It amazed me how much easier the remainder of the hill was, when you find the right gear...haha! After turning around at the official SAG stop...more hydration and nutrition (one thing I did well today), I headed back with the first coach I rode with. The ride back was my opportunity to practice my gears and riding positions. Of course, there was a couple more unexpected stops on the way back to check on mechanical issues my bike was having. It wasn't anything that could cause me not to continue...we made adjustments and continued on.

It was a great feeling to hear my name as Sally cheered me into the finish. My body felt fit to continue but my mind needed a break from all the mental obstacles of the day. It was a longer (time-wise) and sometimes frustrating ride for me, do to a variety of things. I did learn a lot and in the process, will be better prepared for the next ride.

I did have some personal realizations during and after my ride. I am not only learning about cycling but myself through this process. One important discovery I made was...others that have been in or part of my life have chosen to give up but that is not how I am going to live as a cyclist or in life. Me and B are ready to roll to whatever comes next.

Class Time

This Thursday night workout was brought inside to Sports Basement. We did participate in a short workout but most of the evening was educational. Our coaches went through various topics to better prepare us for the training ahead.

We went through the physiological aspects of what it takes to be endurance athletes. Our fears were addressed and it was great to hear that I wasn't the only one with a laundry list of them. Since many of us are new to this process the unknowns really create the fears. We shared stories, experiences and techniques to work through most of them...now we just have to trust the process.

Nutrition was one of the big topics of the evening and Coach Wayne is the first to admit he is nutrition geek. The more I am around him the more he reminds me of a past co-worker that I enjoyed working with...Steve Melander. They are both natural leaders, say it like it is and get passionate about topics (geek out) they enjoy.

As the teams learned about nutrition and hydration, there were some interesting TMI examples that were shared. Overall we got a lot of basic information about the why, what, when, how & how much of eating and drinking. Both of these topics are very important to me because in the past they have been my downfall. I tend to not think about drinking until I'm thirsty (very bad) and don't like to eat until I finish whatever activity I am doing (sure failure). I definitely will not make it through the training if I employ my old habits.

The cycle team continues to be blended with the tri team, which will continue for every Thursday workout throughout the season. Both groups seem to get along very well. Sheila (tri team participant) mentioned that she hasn't seen these groups get along so well, this soon in training...its a fun group of people. Not only is she a TNT teammate but also Coach Wayne's wife and has also been on the cycle team in the past...which makes her very knowledgeable person to talk with about TNT.

After class we all wandered the store and shopped. I headed for samples of electrolytes and healthy snacks. I need to figure out what will work for me on ride days. This is like a science project of label reading and pictures to find what might be palatable. We were encouraged in class to experiment with the different products...this should be interesting:)

New Equipment

After an assessment on Saturday with TNT and input from friends that I rode with on Sunday...I needed new clips & cleats. I went to a bike shop that I was referred to and they gave me a tutorial on what I had, which was an older racing set up. They made recommendations based on current products that would work for my type of riding. After trying out different equipment...I found I also needed different shoes...with a gulp and a grimace, I handed over my credit card, hoping that I was making the right decision (it is hard to know trying them out in a shop).

Yesterday was my first opportunity to try them out...a teammate from TNT and I got together for a morning ride. The shoes looked and felt good...and I could actually walk in them! I got on the bike and rode around a small area to feel out the clips before heading out onto the roads. Within seconds...I knew I made the right decision:) Other than the very brisk autumn weather...we had a great ride. My new equipment was a welcomed change. It made my riding experience much more enjoyable due to the ease of clipping in and out...however I am still getting use to the position of my foot clipping in.

My old equipment took all of my leg strength to release my foot...even after many adjustments it never improved much. There were also a couple instances that the old cleats would not release and had caused a couple falls in the past. I was always fearful that in a quick stop situation whether I could get my foot out in time.

There are ample things to purchase and upgrade for cycling but since this was a safety issue...it needed to happen right away. My next challenge (other than becoming a better rider) is nutrition and the right gear to stay warm & dry for cycling in the winter months.

Pinole

This was our bike fit clinic...where the pro's go through and make sure everything is balanced and adjusted properly.










This was our equipment assessment clinic. My riding buddy, Sally is sporting the latest in cyling gear... and looking like she doesn't want her picture taken...smile!






This was my first Saturday morning of many to come, where I was up early fueling my body, loading my equipment & preparing myself to meet up with my teammates in the Bay Area location of the day. The agenda for today was about informational clinics, assessments of our bike, equipment and ourselves by having us do a 10 mile time trial...known as the sorting ride. It was a fast paced day...not counting my personal cycling time (44 minutes). This is a great life lesson for a control freak like me...to be completely open and vulnerable to this unknown program and training process.

After getting ran through clinics, I was hurried out onto the route to ride my time trial. It was quickly apparent to me, what a newbie I was to cycling. I rolled down this unfamiliar road with traffic just inches away from me & B (what I call my bike) as we tried to find our synergy as one unit....unaware of what was ahead. Since I do not have a full understanding of my gears...I watched my group pulling away from me as we reached our first incline. The first 5 miles was gentle inclines but to me (a cycling flat lander), they were hills. As I struggled along...the slow & steady tortoise that I was...I continued to be passed by other cyclist, which made me feel even more inept.

My close-call of the day occurred mid-way through my ride, when I almost had an unfortunate situation with a very aggressive driver at a merging junction. I was very winded, getting directed through the intersection when this tortoise found a momentary rabbits pace as I could hear an engine racing uncomfortable close to me. In spite of looking to see that I was clear to continue...the motorist had other ideas...yikes!

Throughout the ride, my teammates were very encouraging as they passed me and finally watched me roll in to the finish line. I was very aware by the time it took me to finish the route, that I have a lot of room for improvement. After the last of our group finished their time trial...we rallied for our team cheer.

It was a productive and safe day and we were all thankful, as well as the fact that we survived our first day together. At one point, I heard our head coach state...after the encouraging words... "next week the real training begins!" It was funny, since he said in such an all knowing way...like The Great Wizard of Team in Training..."just ignore the man behind the curtain"...haha!

After today...I now know that I need to up my endurance and strength on the bike. Next week is a 20 miles ride in Marin County. Fingers crossed that this nice weather continues for next week's ride.

Thursday nights...no bike needed

Something new this season to the TNT program is coached team workouts. Every Thursday night the teams get together in 2 locations in the Bay Area for strength and conditioning workouts. The cycle team has been matched up with the tri team (tri-athletes) for the workouts...no pressure there...haha! Our head coach, Wayne runs the training on a local college track...yes, it is outside and it was very cold. Rain or shine he wants us to attend to condition us into better athletes...he has his work cut out for him:)

Last night was our first workout...luckily he took it easy on us. It felt like I was back in High School in a P.E. class...except the students looked more like the teachers. It was a reality check to find out how out of shape we really were...thanks Wayne. I already know I am not the most flexible but working out with the tri team was a constant reminder. When the coach sent us out onto the track to do laps, it was very apparent of who was on which team, as most of the tri's took right off onto the track and the cycle team still had quizzical looks on there faces realizing we actually had to do laps...what? My thought was...isn't this why I ride a bike...so I don't have to run...haha!

We all survived the first training session and now are better prepared for the upcoming workouts. I learned I need warmer workout gear and to bring a towel or yoga mat...the stadium surface is a killer on the knees when he had us on the ground exercising. We also received more information from the coaches about what to expect this Saturday. Ready or not...let the training begin!

Kickoff

Wayne Spalding (Head Coach) was the emcee for the Team in Training kickoff at Wheeler Hall.








Last Saturday was the official kickoff day for the Team in Training (TNT) Winter 2010 teams at U.C. Berkeley. This was a day of first's for me starting off with being on the U.C. Berkeley campus...in spite of being a Bay Area native I had never had a reason to be on campus until now. Other first's...being part of TNT, joining a cycling team, having a personal fund-raising goal, committing myself to an official training program and training in the winter months (what was I thinking...haha). The kickoff was a little overwhelming at times with all the information being thrown at us but it was also inspiring to be part of this wonderful group of people with common goals.
I was fortunate to have a good friend of mine come along for support and to see the process that I was undertaking with TNT. She was also my unofficial photographer. The day consisted of many facets, from learning about the program to meeting with our individual teams and the expectations that TNT had for us. It was mainly a meet & greet...rah, rah type of an event to get us started and excited about the season.

The journey begins...

This is my partner in the journey I am about to begin. This beautiful Bianchi road bike came to me last May. It had been long retired by a friend who had gotten out of the sport many years ago.
Due to an unfortunate set of circumstances I wasn't able to get on and start riding the bike until sometime in late July. I had the passion and desire but no background in cycling...so it was a slow process of riding through my neighborhood to feel the bike out. There is a learning curve to riding this type of a bike...27 speeds, having your feet locked into clips, building confidence with the thin road tires and riding with traffic...yikes!
My summer continued to have a lot of obstacles for me, so riding was very minimal until September. I was fortunate to get the opportunity to volunteer for BikeMS and to meet and learn from cyclist participating in a charity ride. It inspired me to leave the safety of my neighborhood and just ride. In the process I have ridden many areas between Dublin and Walnut Creek on a regular basis. I love the freedom and feeling that cycling has given me...it is a wonderful stress reliever. It has opened up an entirely new community to me and I have met some wonderful people in the process. However, this has just deepened my interest and desire to explore more of the Bay Area roads and to become a more confident and competent cyclist.
I had the opportunity to research and learn about Team in Training and their programs through some past participants. It just seemed like the right fit for me to reach my personal goals. In addition to it being an intensive training program and experience, it is also an opportunity to give back and make a difference with The Leukemia & Lymphoma Society through fund raising. In October I went to some informational meetings and made the decision to join the Winter 2010 cycling team to ride the Solvang Century (104 miles) on March 13, 2010.
Ready or not...here I go into what is sure to be an amazing and life changing experience!