fatman training is moving

Please redirect yourself to www.fatmantraining.com for the latest upto date posts

thanks

FM

the wheels came off this training ride

I've had better days on the bike, and worse, but then again i can't remember when. I guess the heat took me by surprise today, I started out pretty well, Usually i warm up before tackling the hills, but i took them right out of the gate. That was all well and good. But then tragedy struck!

It was tragic, I was coming down a pretty good hill that was very rough, and the little guy just couldn't hold on.. He fell off in the middle of the road, and as i turned around he was hit by a speeding car... I am beside myself, i wish i could have gotten back sooner and got to him before he was smashed.

RIP 2004 -2007

So after witnessing the death of my trusty tail light I continued to head to Wrightsville, where i caught the bridge into Lancaster county. I must admit i love to ride on their side of the river. roads are smoother, people are much more accepting of cyclists, and overall it is just better.

I climbed up Ironville Pike with ease, and the headed north to Mt Joy. It was on my return where my knee really started to give me issues, and I was starting to succumb to the heat. I stopped and ate some Shot Blox (by cliff bar) and then was back on the road to 441. I knew when i got down to 441 I could catch a Rutter's and refill my bottles, which was perfect timing.

I stopped ate some more fuel, and hit the Gatorade hard. I took some aspirin hoping that it would help the knee, but that was a pipe dream.

I just couldn't get into a rhythm from there home. Then on the return on 462 crossing the bridge, i was going smack dab into a 6-8 mph head wind. It really sucked. Between that my knee, and the dehydration that was creeping in, I had my hands full getting back to my ranch.

Oh well, i just hope this was a poor ride, and not a foreshadowing of next weekend.

Here are the details from today's ride:

2007 Tour de Pink -update-

It is almost here, where we get up early and smell the fresh fall air. We mount our trusty aluminum, carbon fiber, and steel horses for the 200+ mile trek from Hershey to NYC.

Yes it is almost upon us. As i reflect from this point last year as we approached the ride, i was panicking that i couldn't do it, that i was too far out of shape. This year however is a little different. I'm looking forward to it, I'm anticipating a couple good hard days in the saddle.

This year unlike last year we are riding from Hershey to NYC. Monday the final day is a symbolic ride into the heart of the city. We were suppose to be on the Today show, however their management has decided that cancer and this event is not important enough to have on the show..... They SUCK.

However with every seemingly bad turn there is an opportunity, and we are instead going to be shown on the FOX and Friends show. YEAH baby!! The number 1 morning show in all the land!! Maybe i can get them to give a shout out to Fatmantraining.com...

Unlike other morning shows, we do risk being upstaged by a staggering world event.. Understandable is suppose, but tune your tv's Monday AM and watch. If I get more details on times etc I will let you know!!

FM

There is hope for our youth!!

Check out this article that i found on CNN.com.

Youth Loses 20 LBS


Very Cool, Way to go kid!

FM

Fat Man's Gear Recommendation - Running Shoe --

So after much research i decided on a pair of running shoes. I wanted something versatile for trail and pavement. Make no mistake these beasts are best used on dirt and off road. But since I run dirty, i figured these would be good.

Details:

ABZORB® cushioning in both heel and forefoot for exceptional shock absorption
C-CAP® midsole provides cushioning and support
N-Grip™ tacky rubber outsole provides durability
N-LOCK™ external support system ensures shoe is pulled snugly around your midfoot
N-Durance® rubber compound for maximum outsole durability
Synthetic/Mesh upper provides lightweight comfort and support
Gusseted Tongue fully attached to shoe keeps debris out
Color: Black with Orange
Shoe Weight: 283 grams (10 oz)

What I like about the shoes are the fit. Man they fit and feel really great. Even though i was running on pavement the cushioning and support was really good. I got no aches in either my knees or shins.

The biggest feature that I like is the Fully attached tongue of the shoe. It keeps the tongue in place, and thus you stay comfortable.

The fat man will keep you posted on these shoes and how they perform in various conditions

FM

A nice 37 mile ride

This morning my legs were killing me, really giving me crap about my feeble attempt at running yesterday. I knew I had to bite the snake that bit me, and at the least get out on the bike. The run while only 3 miles, made my legs feel heavy and similar to a 100 mile ride.

So after work I suited up, aired up the tires and headed out. Man i felt like crap. I headed out 462 to work on warming up and spinning. I felt slow, the computer just beeped your slow, and i plodded along. I got out to the bridge with a pathetic 17 mph average, Now i was going into a head wind, but still was slow.

I knew i only had a couple of hours of light, so I headed south along 441, and then up 999. As i started up 999 at what turned out to be about half way in the ride, the bike just seemed to be climbing faster and i was actually starting to turn some decent numbers.

So i did a loop off of 999, While doing that i had to stop for a minor mechanical and tighten up the cleats on my shoe. Now what is funny is my quads really hurt, to the point i could hardly get off the bike.

I got the shoes tightened up, and continued on. I headed out to Millersville, and then turned back towards home, racing the sun to the horizon. To my delight, by the time I got to the base of Shoe house road, my average speed was up over 17 mph. Not to shabby, given how my legs felt, and the windy conditions.

Needless to say i have to loctite the screws on my cleats and rest my legs.

Sorry Will no riding tomorrow for the Fat Man!

So i tried Running

Yesterday in an effort to start my next phase of fitness, i decided that a nice leisurely jog / run was in order.

I felt this way primarily because both quads were giving me a lot of crap about cycling. Complaining about having to pedal and that my calf's weren't doing their fair share of the work. (to be honest the calf's are lazy) So I figured I would teach them all a lesson on suffering.

I strapped on my New Balances and after a brief period of stretching was off. First I haven't run in years, oh I've purchased a many a running shoe with every intention of running, trail running, the thoughts of a random 5k circled in my muddled brain, but generally i only wore them to take out the garbage.

So needless to say my legs in general were howling at me, after the run. It was a slow actually lethargic 3 miles, not like my days in high school where a 5k meant being back to the starting line in under 20 min. No more like that was my mile time now, well not quite that bad but you get the picture.

I wanted to focus on my knees, I know my quads are much stronger than they were a year ago at this time, so i was hoping that would help with any knee pain. Much to my delight, no knee pain.

Yes legs, that means more pavement beating.

The thing i always dread about running, is the fact that my quads always feel like a burlap sack full of bricks for days after the run. This was no different, I'm hoping that after a couple of runs that will ebb away.

We will see.

Watch for the Fat man!

T

Opera ....... By Pinnarello

Many posts ago, i mentioned the fact that i desired a steel frame bike. Something that I could put on the pavement for an extended duration. After a great deal of research and as luck would have it a frame in my size was unearthed today.

Over the next week or so I along with my compadre Will, shall build a phenomenal long distance rig that will be sure to turn some heads.

Can i wait,,, no but it will be worth it.

I'm hoping to have a the new ride built by the time we head to Hershey for the TDP next Thursday...

Lets keep our fingers crossed that group set, wheels, and frame all arrive with plenty of time to spare.

While this ride won't be as balls ass fast as my Masi, it should make for a more pleasant ride.

I've also gone to the other side for components. We will be hanging Campy off this bike, so that will be another nice change from the shimano that is on the Masi.

I suppose the next thing to do is to start detailing what gear i use and how i rate it... Good idea...

I'll start later with the Masi Grand Crit. but in one word Awesome..

T

New Functionality !!Snapshots!!

Introducing Snap Shots from Snap.com

I just installed a nice little tool on this site called Snap Shots that enhances links with visual previews of the destination site, interactive excerpts of Wikipedia articles, MySpace profiles, IMDb profiles and Amazon products, display inline videos, RSS, MP3s, photos, stock charts and more.

Sometimes Snap Shots bring you the information you need, without your having to leave the site, while other times it lets you "look ahead," before deciding if you want to follow a link or not.

Should you decide this is not for you, just click the Options icon in the upper right corner of the Snap Shot and opt-out.

Patron Saint of Cycling

Patron Saint of Bicycling:
Madonna del Ghisallo

Medieval legend says that Count Ghisallo was travelling near the village of Magréglio when he was attacked by highway bandits. Spotting a image of the Virgin Mary in a roadside shrine, he broke away from his attackers and ran to it. There he took refuge, pled for Our Lady's protection - and was miraculously saved from the robbers.

As the story spread, the Madonna del Ghisallo became known as patroness of local travellers. In more recent times, cyclists would often stop to rest and pray at the chapel, which is a local landmark, and is at the top of a steep hill.

After World War II, Father Ermelindo Vigano, pastor at the shrine, proposed Ghisallo as the site of an Italian shrine for bicyclists, and she was given as patroness of cyclists on 13 October 1949 by Pope Pius XII. The chapel has become equal part religious shrine, part cycling museum, with artifacts and photos from the sport. There is an eternal flame that burns there in memory of the cyclists of are no longer with us, and services each Christmas Eve and the Feast of All Souls commemorate them.

Monday Night Ride

As daylight is now starting to dwindle the Monday night rides have been moved to 5:30. Now only the hardened come out. I've heard for the past couple of weeks, that they are fast, and they are seeming to lose their social aspect and are more focused on squeezing out 20 miles before the sun sets.

After 70 miles yesterday, I decided to challenge my right quad. That muscle has been giving me shit all year, so i figured to shut it up, by hitting the pavement this afternoon.

I got to the Colonial Coffee Shop, and yep there was the dude that races for the Monster Health Care Team, This dude Tim who owns more bikes than Britney Spears does stupid shit, Josh, and some other fast people.

We headed out, i knew i forgot something, yeap my inhaler, The colder fall air really raises hell, fortunately Josh had my back, and handed me his.

We rolled through the "water street route" Some decent climbs, and some fast down hills.

I felt pretty good, I was able to actually push and climb, which was nice, and kept a decent average speed.

River Route Cond't

The one thing about cycling is the details, you have to be able to do several things at once. Drink, brake, signal, etc.

The key is being able to look down the road, anticipate obstacles, pick your lines etc. The skills you pick up on the bike translate to the car. You need to anticipate what other people are doing. When you see the stupid blond pulling up at the intersection smoking her cigarette talking on the phone, you know she won't see you coming on the bike. This happens allot, sadly it is the cyclist responsibility not to die.

Many a time i've winged a water bottle at some person that doesn't look, the key is too look in the car and get eye contact.

The other detail, that has plagued me this season are flats. like what the hell. I've ruined now 3 tires, (there expensive) Sunday was no exception, we were rolling through Dallastown and all of the sudden there is a large thumping noise from the rear tire. I can hear air escaping. I roll up to Will, and we (he) proceeds to change out the tube. We pulled out a 2 inch nail that was stopped by the rim. After fixing the and re inflating the tire, we were rolling again. We strongly considered hitting Starbucks for a latte, but decided to keep rolling.

Next time I'll be picking up a Pumpkin Spice Latte and using that for my fuel home.

T

River Route 1 -- Tim 1

The series between the River Ride and Myself is even at 1 a piece. The last time you may recall, I bonked pretty hard. Yesterday however I gave those hills a little something something.

The day started cold and stayed cold. I met Will at his place at 7:15 and we suited up, I had my arm warmers and a vest on, but never really felt warm. We headed south to pick up river road, then on to the loop. It was the kinda of cold fall morning that you hoped the sun would burn off the chill, and turn it into a warm day. However, as the sun rose, the clouds rolled in, and we didn't really get any heat from the sun until we were pulling back into Will's.

It wasn't my fastest ride of the year, but with over 7000 feet of climbing, it may have been one of my strongest. I'll need to duplicate this performance on Day 1 of the TDP as that is a long hard day of climbing.

We headed south and got abused by the horrid roads. I felt good then, but my lower back today feels like i slept on a bed of baby head sized rocks.

As we turned the corner and crossed the bridge toward home, we got much better pavement but started into a headwind that added insult to injury given the hills we were facing.

The intrinsic beauty of this ride, is that your either descending, or climbing.

We headed up 74, and then looped through the east side of York, and rolled back via 462.

All in all it was a good ride, beautiful day, and always a pleasure to ride with Will.

Details:

some political ire

It is funny how politicans flip flop. But this makes you sick.




T

Ride with Josh

What the hell was i thinking.... I got an email from Josh, asking if i want to go for a ride. I figured what the hell, that was the irrational part of my brain responding before I could think.

Josh, has put in over 2000 miles on the bike this season, his team just won a 24 hour mountain bike race... Sure i'll go out for a casual ride. (hence what the hell was i thinking)

Okay serious, you only get better / faster riding with people better than yourself. No doubt about that. I met him down on Eastern Blvd. We headed out, with time against us as our days are getting shorter we decided to climb up and around the landfill ( damn that stinks) Then out around Samuel Lewis Park, then back down Cool Creek and back 462.

I didn't have my heart rate monitor on, but lets just say, that while Josh was talking away, I was thinking how i could respond with the least amount of words.

All kidding aside, i thought i did modestly well climbing with him. There is no doubt in my mind that he could have flown over those hills, but i also didn't feel that i was so slow that he was bored...

None the less, it was great to be out on the bike, Josh is a hell of a guy.

We hit 462, and were cruising back, when this dude on an Iron Horse pulls out in front of us, He doesn't even gesture that we are there, and continues on. Well that was kind of an ass thing to do, fellow riders on the road and you can't even acknowledges us.

So Josh is like, i need to smoke him, There was no doubt that we were going to spool it up, I shifted down and started to dump huge piles of coal on the burners, as we were coming into Hellam there is a nice little hill, so with my cadence up around 115, I was reeling this ass in. Josh, on the other hand, explodes past me and him, (Josh was more of blur) and is gone, there was some smoke, but not much else.

Well this guy was starting to talk as i went past him, The kinda talk that just pisses you off, something to the effect "oh i see your not standing" blah blah blah. Well just then I dropped like 5 gears in the rear and the Masi shot up the hill, like a slow moving 45 cal bullet (Josh would have been something like a 30.06 i.e. Fast)

He was dropped.

Josh and I continued through Hellam navigating the cars, and chatting, When tough guy, goes past asking why we were going so slow, Oh for god's sake shut up. I immediately got on Josh's wheel as we went past him again.

Well never the less i peeled off at Shoehouse Road to head home, and Josh Continued back to the shop.


All in all a great evening ride.. A little smack on the way home, and all is right with the world.

Perhaps my crazy ass will catch up with Josh some morning.....

New Features for Blog

You'll notice on the left side bar a call me button! This gives my adoring fans a way to call me directly.! Isn't technology great.

It is fast and simple and user friendly. Just click the button, and the number you input will start ringing and when you pick up you will be connected.

So try it. Leave me a message of support!

Later

T

Some local Press!

In a world of apathy and self absorption, two men have ventured out into the world of advocacy and charity!!

Will Mahler and Myself will be heading out for 200+ mile trek from Hershey to NYC, The goal is to raise money and awareness for Breast Cancer.

Take a look at what our local rag had to say when they interviewed Will!

T

General Update

Many of my faithful readers have told me that they would donate to the tour de pink based on my fitness improvement.

So with only 3 weeks to go, here is an update.

I started the adventure weighing in between 189 and 193 Today I'm weighing in at 171

However to be fair what i should have been measuring is my waist and quads. My quads are getting bigger and my waist is getting smaller, and we all know muscle is heavier that fat.

Another good overall measurement of fitness would be the body mass index:

• Underweight = <18.5>
• Normal weight = 18.5-24.9
• Overweight = 25-29.9
• Obesity = BMI of 30 or greater
  

Myself at 190 gives me a BMI of 28.1

Now at 170 my BMI is 25.1

Other side effects include fitting comfortable into some jean, wearing shorts that i haven't worn in years etc. But I'm in no way were i want to be. I'm grateful there are some tangible benefits from the exercises and better eating habits, but i still have a ways to go.

Going soly on BMI my ideal weight would be 150, If i can get my weight under 160 I'll be very happy, my reason for saying that is that there are some limitations to relying solely on the BMI calculation:

BMI is a reliable indicator of total body fat, which is related to the risk of disease and death. The score is valid for both men and women but it does have some limits. The limits are:
It may overestimate body fat in athletes and others who have a muscular build.
It may underestimate body fat in older persons and others who have lost muscle mass.

My assumption today is that if i can get my weight down to below 160, I'll have a great platform for training for other events, thus shedding any residual weight i wouldn't need. For example, lets say that Will talks me into a 24 hour race next summer, well if my weight is down, i can start training and focusing on the event, without worrying about how much i weigh etc.

But there is more to the success I'm having than just riding the bike 2 or 3 times a week, I've had to change my eating habits, control my intake of calories, and really WANT to do this.

I've been following Chris Carmichael's book which i recommend to any and everyone, regardless of your fitness. The title of the book is Essentials for a Winning Life.

In my head i had broken my trek back to a fit individual into three phases.

Phase 1: Get on the Bike

Cycling

Eating Healthy

Phase 2: Cross Training

Cycling

Cross Training Running, Weights, etc

Eating Healthy

Phase 3: Event Performance

Cycling

Cross Training

Eating Healthy

I've done pretty good in phase 1, I've logged some decent miles on the bike, I've dropped some weight, which is important when i start running, and by doing something that i enjoy it has kept me motivated. Phase 1 will complete with the Tour de Pink, However i am already starting the transition into cross training, so keep reading on what activities I'll be doing to get me to a well rounded fitness.

My hope is to leverage Phase 2 through out the winter months, when i may not be able to get on the bike, The goal there will be to maintain and improve my fitness, so that I'm not starting over in the spring.

Phase 3 will kick off when i decide on tackling a new challenge, Racing, Mountain climbing, what ever. I'm not worried about what the activity will be, My focus is to be ready for what ever it is.

T

Recovery Ride

Sunday as indicated in the previous post, i had bonked, and was hurting after 70+ miles. The lack of proper nutrition, and grueling climbing had left my legs hurting, and left me unable to sleep.

After laying in bed for a while, i got up, and rubbed the legs down with icy-hot and tiger balm, watched some MASH reruns, and feel asleep on my futon.

When i woke up, my legs were really tight, and sore, Funny though how after walking a round the house for 10 min, they were fine.

I really wanted to get out and do some more miles, However Kathryn and i decided to spend the morning playing, which there is no better past time.

I finally got out in the afternoon. It was a short ride over to Will's as we were going to spend Labor day with a little cook out at his pad.

I left the house feeling pretty good, I figured i would head across the river, then either up Chickie's rock or up Ironville Pike.

As i headed down 462, i realized that i may be able to turn my best time down across the bridge. By the time i got into Hellam, i felt pretty strong, and figured that at most is was going to do 20 miles, that i would dump a huge shovel of coal on the burners and see what i could do.

As i headed across 462 the legs felt OK, not great but to my surprise, i was moving pretty good. I hit the bridge, and was able to hold over 21 mph, and finished with an average speed of 19.9 mph. My previous best time across the bridge was 19.5 mph.

Anyway, I decided to climb up over Ironville Pike, it was a longer climb, and since i was feeling good, why not. I went up and over that like i was on a vtwin Harley.

I got to Will's at 4:30, and he filled me on the the 24 race at Seven Springs. Matt, Jason, Josh, and Blake, crushed the competition and won the race. Awesome job guys!! Check out (http://stickboycircusbike.blogspot.com)

Here are my ride details

BONKED

After a leisurely start to the day, i thought it would be a good idea to get some serious miles in. So i lubed up my bike and finally got on the road at 1. My plan was to do something different.

Yesterday Kathryn and i rode around the west side of the Susquehanna River, and noticed a bunch of hills, and some really decent terrain, so i figured i would incorporate that.

My plan was to head out to Columbia, down 441, then follow that until i could cross the Susquehanna again, and then head north back to 462. It was a great plan. However sometimes reality is cruel.

Not that i consider myself an athlete, but anyone who rides enough, or runs, or does any physical exertion, knows the concept of bonking.

The best way to know if your dehydrated on a bike is really simple:

If you see a plastic soda bottle laying on the ground, filled with what looks like urine, and you consider stopping and drinking it, well then your dehydrated.

While it wasn't exceptionally hot today, it was hot enough to ensure that you need to be drinking plenty of fluid. I was rolling really well into Columbia, hell I've ridden that enough that i could do that with my eyes closed, i crossed the bridge averaging over 18mph and didn't feel that i was really pushing. Now that is slower than my pace set last week, but there i was pushing it. Anyway i pulled really good along the river, and up and over Turkey Hill, and then headed south.

Now there was one fatal flaw to my plan, on any ride over 35 miles, i generally stop to get some Gatorade thus allowing my not to get dehydrated. Today by mile 30, i had exhausted my accleraide, and figured that sooner or later i would hit a gas station. Well it was later, much later. 16 miles later! (that is over and hour without any electrolytes) One of the things that helped to hold off the dehydration, was the fact that i did manage to find a hose outlet along side a baseball pavilion, and stupidly only took a little bit of water. I had it in my head that a gas station would be right around the corner. (Next time I'll fill both bottles)

Anyway i finally pulled into the gas station, legs cramping, head starting to ache, and really moving slow. Now to compound everything else on this ride, i figured that i did approx 7000 feet of climbing.

I went into the mini mart almost delirious, bought two large Gatorade's, a liter of water, a Hershey bar, and a rice crispy treat.

After getting some strange looks, i paid, and headed out to fill up the water bottles, and enjoy a snack.

The candy bars were like through dry pine boards on a roaring fire, they lasted all of about 20 minuets. I really need to figure out how to eat while riding (okay so i know how, i just need to do it, i just have a fear of barfing)

Anyway, I headed north, and finally climbed up and over cool creek road back into Wrightsville. Then back to the home.

You'll notice on the map, that my GPS bonked as well, so i calculated the mileage based on my average speed and the actual time i was on the bike.

Total for the day was 74.26 miles
Climbing 7000 feet
Average speed 13.8 (horrid)

What concerns me the most, is that with the elevation and the distance, that this ride closely resembles day one of the tour de pink.

So the conclusions that I've drawn are

• I'm still out of shape
• I need to eat better while riding
• Plan better stops or take more fluids

My knee is also the other concern, it really didn't handle the climbing as well as i had hoped. Apparently I'm going to need to invest in a compact crank as the knee isn't tolerating the low cadence on the climbs. I'm going to need some smaller gears to keep things spinning.


Just a note that the info below is not exactly accurate, but at least you'll be able to see the route.

Friday evening ride

Well after a hectic week of work, i finally got out on the bike, fortunately the long weekend made for a quite Friday thus allowing me to get out.

I started with ambitions of doing significant climbing, but after 15 miles, i was suffering from some sever rot gut. Figures! Oh well i was also heading down 441 south and got sick of the truck traffic and decided that climbing turkey hill would have to wait for when I'm in a group.

I turned up anchor road, and then weaved my way back to Columbia then on home. I felt good when i left the house, but towards the end i wasn't all that motivated. My right knee wasn't doing all that well either. I hope to get more riding in this weekend, and hopefully condition the knee, it hasn't bothered me in some time.

Time will tell.