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Friday, April 15, 2011

Yeah, that ain't right.

Today at the end of spin class I had a heck of a time getting my left shoe free from the pedal.

In the end I managed it - but there was a small problem (about 1-inch square, to be exact).

The SPD cleat was still on the pedal!

After some tinkering with various screwdrivers and hammers and other implements, the facility director had to lend me a clamp so I could wrench it off there.

I've been using the shoes for spinning 2-3x per week for two years, and they had started to feel like they were flexing. It was TIME. And when I inspected the right shoe, I could see that the plate on the sole was also cracking.

Considering how many "miles" they went, I'd say 2 years was a good life span for them. And fortunately I still have my "outside" bike shoes (also SPD) that I can use for the race on Saturday and in spinning until I decide what to do.

On my way home it occurred to me that perhaps I should have left the cleat on the bike.

Because maybe Prince Charming would have come around with it, looking for the hot spin chick who was missing one from her left shoe?


  Member Comments About This Blog Post:

PATTILYNN224 4/18/2011 3:20PM

    Love the blog. Here's to your Prince!!

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ROX5CAR 4/18/2011 10:46AM

    "liked" your blog.

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ROX5CAR 4/16/2011 6:10AM

    LOL! WTG for wearing them out!!!

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    woo hoo out spinning your shoes is some serious hard core exercise. Good job on resting your shoulder, I have been refuelling substanstially, as it seems i was eating under cals even for my BMR so my next plan is to stick with 1500 cals and slowly build up my calorie burn with weights and more exercise as i get to be more active with my leg. I am hanging out for
3 month post op when the tendon will be more effectively stuck to the bone, and I will be able to stretch it finally.While its great to be able to walk my dog and get about, I keep adding to the list of things I'm looking forward to long bike ride along the river, combat, zumba, running, hard kick with a board, kettleball. At least I will ahve a good (low ) baseline of exercise to work with to see if reasonable cals and x amount of exercise has a result i want . I have alwasy increased ex and dropped cals which only works for a short time for me. Am working my wat through BFFM .Can wait to hear about you class and paddling exploits, have a great weekend. emoticon

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TRAXINA 4/15/2011 11:09AM

    Yessssss..... using your equipment to failure is a sign that you're hard-core!!

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DDOORN 4/15/2011 8:58AM

    Woo hoo! Spinning those shoes to oblivion! :-)

I'm sticking with the clips...lol


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SWAZY33 4/15/2011 5:51AM

    You just never do know where Prince charming may be! Love it! and great job...wearing out those spin shoes! awesome!

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GRACEFULIFE 4/15/2011 5:51AM

    Nice. I just spin with the toe clips, and at the gym I'm going to not all the bikes even have cleats IIRC - possibly only a couple of them do. I guess I may as well check it out when I'm in there doing my intervals tonight since for a while I've had my designs on getting some real cycling shoes.

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BUNPOH 4/15/2011 3:29AM

    That's kind of awesome. You should count wearing out spinning shoes as a non-scale victory.

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LINDAMARIEZ1 4/15/2011 1:17AM

    awww geeee! I am sooooo glad it wasn't your foot!

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18 miles, 2000 vertical ft

Wednesday, April 13, 2011

I'm signed up as a member of a team who will race in the Tuckerman's Inferno Pentathlon this weekend in New Hampshire.


I was originally planning to do the kayak section, but given my shoulder injury I swapped with our bike guy. Not that I'm a bad cyclist - I did a century (100 miles) last year averaging almost 15 mph, and lapped people in a half-iron triathlon bike course (56 miles). I've been spinning 2-3 times per week all winter so I'm pretty strong.

And I have a really nice bike:


I weigh 8 lbs less than I did in that century, so I should be faster.

Here's a map of the course and an elevation profile:

Here it is on Google Maps:

I'll let you know how it goes...

  Member Comments About This Blog Post:

KAYOTIC 4/15/2011 7:57PM

    Good luck!

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ANNE7X7 4/15/2011 8:55AM

    That's sounds insane, but you rock so I have no doubts that you'll do fabulous! Have fun!

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GRACEFULIFE 4/14/2011 12:59AM

    Wow... sounds awesome. Go get 'em!

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CARRIE1948 4/13/2011 2:54PM

    Good luck

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BOOMAC1961 4/13/2011 1:57PM

    AWESOME Challenge! I wish you the best of luck! I know you can do it!

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Anniversaries: 1.5 years at a healthy BMI by my definition

Tuesday, April 12, 2011

How do you celebrate maintenance? The weight might not change, and besides it's overall fitness I'm after, not a particular number on the scale.

What I recommend to people is:

1) get your BMI below 30
2) then focus on % body fat

If there 's any number I'm chasing it's my % body fat. I prefer it at 20 or below.

In the meantime, I've done some reflecting and decided it's time to do some celebrating.

On 10/12/2009 my BMI went under 30 according to Physics Diet.


That means I've had what could generously be termed a "healthy" BMI for 547 days. And today is my year-and-a-half anniversary of that.

So even though I felt kind of like a fraud for gaining some of the weight back from my lowest point, I did stay under the number that I recommend to others, and I should really just shut up and celebrate that.

In the meantime I did push my BMI below 25 for about 4 months, and then gained almost 30 lbs because I was so enthralled with kayaking I lost sight of tracking my food.

I've been pushing those pounds of fat off again and now have about 10 to go according to Physics Diet (or 5 according to the scale).

As I said, having that number on the scale isn't as important to me as the % body fat, but they do tend to track together. Once I'm under 160 my % body fat should settle around 20 again or a little under, assuming I'm eating and exercising the same ways that got me there the first time.

And if it doesn't, then I'll tweak the system, adding more protein and more heavy lifting.

So, yay me. Maintenance.
emoticon emoticon

  Member Comments About This Blog Post:

JENIKINZ17 4/17/2011 10:53AM

  I don't put much stock in the BMI or scale but I do agree with the body fat %...I would like to get mine under 25% but I have no clue what it is now...I need to look into one of those tests and see how much it would be...I had calipers but doing them on yourself was frustrating, I want an accurate read and I don't trust the bf scales either.
Thanks for sharing this!

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MOM5INFL 4/17/2011 8:05AM

    Congratulations on your weight maintenance! You would have gained it all back by now if you didn't commit to the process of permanent lifestyle change. We will become members of the elite 5 percent (or 10 percent...whatever they say it is)! I admire your exercise ethic! Impressive. Keep it up! You are an inspiration! Birdie.

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MRPLATSON 4/14/2011 3:06PM

    Sometimes when you're charging head-first for a goal you lose sight of the things you've accomplished along the way. Looking back and appreciating the positive things you've done is as much part of the process as losing the weight is self.

For some strange reason I feel incredibly proud of you; even though I can't see how I fit into the equation.

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GRACEFULIFE 4/14/2011 1:48PM

    I'd say that as you explore, you're closing in on a good working definition of maintenance. Or perhaps finding that the definition may not be the same for everyone! emoticon emoticon emoticon emoticon emoticon

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ANNE7X7 4/14/2011 12:53PM

    Woohoo!! Maintenance is no piece of cake, but you are doing so well! Keep it up!

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    hey great profile age congrats on your BMI how are you how is the rotator cuff going?

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FISHING88 4/13/2011 1:53PM

    You are wise to choose carefully your definition of healthy bmi. Too often people try to maintain what is too difficult or frustrating and then they give up. Your approach is much healthier!

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OVERHAULING-ME 4/13/2011 1:13PM

    CONGRATS! Maintenance is a HUGE celebration! Thanks for all the information you've gathered on the journey that you are now sharing! I am a huge benefiter!

Have a great day!

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    Loved your blog - I'm still on my journey to my healthy BMI but wanted to thank you for the inspiration!!! -Shanna

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ANGELCOWBOY1 4/13/2011 7:17AM


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    emoticon You are making Maintenance happen!!! I'm sooooooo very happy for you!!!! ~hugs~
Cathy emoticon

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BULLET 4/12/2011 9:56PM


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BECKYB73 4/12/2011 9:45PM

    YOUR definition is the only one that matters! You're living life the way you want to and doing the things you've always wanted to do. That is WINNING! (no matter how far from your low weight you are!)

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    You've been a machine lately. Pounds off, bf% down. Hooray for consistency.

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JLPEASE 4/12/2011 4:38PM

    So awesome. Congratulations!!

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FITFORMYKIDS 4/12/2011 1:08PM

    Fantastic! I love how you are using health markers to feel good about yourself. Love the waterfall pic!

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KAZINMICH 4/12/2011 1:02PM

    Amazing! Congratulations! Maintenance should be celebrated! You worked hard to change your entire life to living healthy and happy and it's wonderful. I'm working on getting down to a healthier weight and size, and once I'm in that range I will focus on my BMI too. Right now my BMI is off the charts, and will be until I lose more weight!

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BUNPOH 4/12/2011 12:22PM

    What a great concept, celebrating your maintenance. Congratulations at keeping within the bounds you've decided for this long, and for reining it in when you needed to. Now I'm inspired to go check when I crossed that magic 30 BMI line and see how long it's been!


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What HEALTHY looks like

Monday, April 11, 2011

I keep seeing blogs and questions all over this site where people are trying to figure out what their "optimal" weight is.

I've said this before and I'll restate it here. I figure the best way to proceed is:

1) Get the BMI under 30
2) Focus on the % body fat you'd like

For me that's around or under 20% body fat. And as far as lean mass, I want LOTS of it. Especially in my core, back, and shoulders (for kayaking) and my legs (for road cycling).

These pictures have been floating around the internet for a while, and I think it's time to post some of them here.

There are two places I've seen them:



Here is a preview:

They come from this book:

And are available from this website at the University of Delaware:

under "Photos from “The Athlete” by Howard Schartz and Beverly Ornstein"

A few interesting side notes about these pictures:

"Biggest Loser" fans might recognize someone in this picture:

Folks who like TED Talks might enjoy hearing from someone in this picture:

Here's her page over at TED Talks. Well worth watching, only 20 minutes each:

(Look closely at her legs. Now go watch the talks.)

People might remember someone in this picture from the recent Summer Olympics:

Here is a more recent photo:

The real reason I wanted to share this, however, is because these pictures underscore to me a few things:

1) Bodies come in all kinds of shapes and sizes

2) To me a body built to DO things is attractive

3) Depending on your selected nutrition and fitness regime you can reshape your body

Until I started spinning regularly I always was a pear shape. To the extent that sometimes I had to buy shirts and pants in different sizes. Not anymore. Between the weight lifting building my upper body and the high intensity cycling trimming my hips, I am more of a rectangle or even a sort of trapezoid.

Here's the thing. YOU get to decide what you want to look like. Who CARES what anyone else thinks, really? It's YOUR BODY. And it's fun to make it strong so it can do fun things.

  Member Comments About This Blog Post:

MRPLATSON 4/13/2011 10:33AM

    Leave it to me to completely miss the point.
Looking at these pictures and I find the following things interesting.
1. Most American Football players are in poor shape.
2. Basketball players and Boxers have fantastic full body musculature. Except Jeff Lacy, he's an upper-body freak with the wrong build for the sport.
3. Check out all the Sprinters flexing their Arms... I say again, Sprinters.
4. For all the women who are afraid they will look too 'muscular' if they work out - check out all of these absolutely beautiful women who don't even remotely look "butch". Sure that Russian girl is 5'1" and 85lbs. but she can do a triple twist backwards while jumping 10' in the air - can you?
5. I would loved to have seen the bf% listing on there as well (just for comparison sake), because I would bet that 300lb. Sumo-Wrestler has a much lower bf% then you think.

Comment edited on: 4/13/2011 10:34:08 AM

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GRACEFULIFE 4/12/2011 9:57PM

    Swedish divers are always the hottest at the olympics. And the girl with two prosthetic legs, well I'd..... oh never mind.

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DDOORN 4/12/2011 9:51PM

    Love your last line...so SO very true!


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CONFUSEDBIRD 4/12/2011 5:46PM

    Wow thank you so much for sharing! I wanna order that book now. Looks like a collectible photography book.

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JESPAH 4/12/2011 11:50AM

    Sports Illustrated, I think it was in '09, did a similar spread and, yes, it's true -- there is no one size fits all. There is a true difference (duh!) from the marathoner to the kayaker to the linebacker to the point guard to the skiier to the ultimate frisbee player to the ballroom dancer to the snowboarder to the weightlifter to the pitcher to the golfer and on and on and on.

We are being sold a bill o' goods, folks.

Objective measurements are what matter. And, I might add, some of the most important ones come from your doctor: BP, heart rate, cholesterol, lung function.

PS Thank you for commenting on m'blog.

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DEE0973 4/12/2011 8:57AM

    Well said...thanks for sharing. I'm working on moving focus from the scale and focus more on how my clothes fit and being happy in my skin. Thanks for the added motivation

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ANNE7X7 4/12/2011 8:31AM

    Thank you for sharing this!! It is so interesting to see all the pictures and realize that weight means pretty much nothing as opposed to BF%!

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SANSANDY1 4/11/2011 2:37PM


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OVERHAULING-ME 4/11/2011 2:29PM

    WOW, thanks for all the information and GREAT visuals!!!

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250STRONG 4/11/2011 1:50PM

    Very well said! Thanks!

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New Plan and Reward

Monday, April 04, 2011

It's KILLING me not to be able to boat or snowboard.
^%$$#@%^^& shoulder.

Despite that, (or maybe because of it) I've been able to focus on the eating and as a result I'm back under 170 now (in actual pounds - Physicsdiet's average lags behind). 10 more pounds and I'm gonna treat myself to a BRAND NEW BOAT.

I suspect it'll be one of these


or one of these


The Jackson comes in carbon (drool, drool) but that's really for actual competitors, not wannabe newbies. Anyway, I'm going to have to try them and see how they feel, because that's the ultimate test. Maybe here: www.mountainmanoutdoors.com/SpecialE
or here: www.zoaroutdoor.com/demofest.htm (although I hope to actually HAVE the new boat by then)

By the time I'm under 160 I'll have gotten rid of most of the junk in the trunk, and with my upper body and core strength I should be able to start learning how to throw loops, do cartwheels, and engage in other freestyle nonsense:

I've surfed that wave on the Ottawa in the second video. It's fun.

Had good luck with an ultralight kevlar recreational kayak as a reward back when I got the first 100 lbs off,


so I think this will probably work out pretty well. Heck, I paddled that boat so much the summer of 2009 that it was the reason I ended up taking a white water class - because I wanted to roll my rec boat and extend the season.

Kind of ironic that I ended up getting lured to the Dark Side. Now I only paddle flat water if there's no other option and I wouldn't be caught dead in a rec boat. LOL I have an 18-foot sea kayak for that!


Plus I've noticed that having an expensive drysuit ($900) has been excellent incentive to keep my weight down.

With the new boat I won't be able to fit in it or do any of those cool things if I don't stay under 160. So the ability to do the activity will be the reward for maintenance.

  Member Comments About This Blog Post:

WOLFKITTY 6/3/2011 10:33AM

    All of your kayaking is really impressive to me. I don't know that it'd ever be my passion, but I love hearing about yours!


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WOLFKITTY 6/3/2011 10:33AM


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    woo hoo way to go your doing great emoticon

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PATTILYNN224 4/8/2011 8:30AM

    Hope you'll post pictures of that new boat once you get it!!

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KAYAK-A-MANIAC 4/6/2011 7:15PM

    Great motivation on your part...GOOD FOR YOU! There is nothing like being on (and in) the water. emoticon emoticon

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JESPAH 4/5/2011 7:49AM

    That drysuit is fantastic motivation right there.

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ANNE7X7 4/4/2011 9:02PM

    what a cool motivation! I'm also finding that since I can't work out as much, I've been keeping my eating in check and the pounds are coming off again!

You can do it! Woohoo!

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BECKYB73 4/4/2011 3:08PM

    I LIKE your thinking! The boat is yours for the taking! (well, maybe not literally...but yeah) emoticon

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250STRONG 4/4/2011 12:31PM

    So awesome! Love the built in motivation....

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HEARTSOYOUNG 4/4/2011 11:03AM

  Great motivation, no doubt you will get your boat!

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