tag:blogger.com,1999:blog-89824522066344366262024-03-14T00:11:15.579-04:00Frey BirdFreyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.comBlogger228125tag:blogger.com,1999:blog-8982452206634436626.post-41197745844494711192012-02-10T12:28:00.002-05:002012-02-10T12:37:06.027-05:00Training Update: Weeks 3 and 4The first four week of this training program were all pretty similar, so I figured I'd save you some boredom and condense weeks 3 and 4 into one blog post. Here's what it looked like on each day in week 3 and 4<br /><br /><span style="font-weight: bold;">Monday: </span>off<br /><br /><span style="font-weight: bold;">Tuesday:<br /><span style="font-weight: bold;">AM: </span></span>Swim, about 1800 with a mainset of fartlek 100's, done in the long course pool at asphalt green.<br /><span style="font-weight: bold;">PM: </span>Easy bike, about 1 hour.<br /><br /><span style="font-weight: bold;">Wednesday:<br />PM: </span>Run, about 40 mins with some fartlek bursts peppered in<br /><br /><span style="font-weight: bold;">Thursday:<br />PM: </span>Brick, about one hour bike plus 20 min run.<br /><br /><span style="font-weight: bold;">Friday:<br />AM: </span>bike, about an easy hour<br /><span style="font-weight: bold;">PM: </span>about 1800<span style="font-weight: bold;"> </span>swim at asphalt green, with a main set of 100's done as 25 hard, 25 easy.<br /><br /><span style="font-weight: bold;">Saturday:<br />AM: </span>bike, about two hours<br /><span style="font-weight: bold;">PM: </span>run, about 30 mins<br /><br /><span style="font-weight: bold;">Sunday:<br />AM: </span>swim, with a 1500 straight swim main set<br /><span style="font-weight: bold;">PM: </span>long run. About one hour.<br /><br />So this was the general pattern of the last four weeks, with the volume slowly building from week 1 through 4. It was nice to get some consistency and some two-a-days back in my life. The next four weeks will have more speed work and intensity, which I am looking forward to. I'm just happy I'm uninjured!<span style="font-weight: bold;"><br /></span>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com0tag:blogger.com,1999:blog-8982452206634436626.post-59497377838973456032012-01-24T13:13:00.003-05:002012-01-24T13:33:27.954-05:00Training Update: Week 2Hello Birdfans! Training has been going great. I was really nervous going into this, as my last few attempts at getting back to running have left me with debilitating calf cramps. So far, no cramps! Here's what I've done...<br /><br /><span style="font-weight: bold;">Tuesday -</span><br style="font-weight: bold;"><span style="font-weight: bold;">AM:</span> 1800m longcourse swim at aquacrest. That 50m pool fits my giangantic body better than a 25 yard pool, where I feel like I'm doing a flipturn every two seconds. Main set was 6x100m on 1:45.<br /><span style="font-weight: bold;">PM: </span>1 hour 10 min ride in Central Park, rode the fixie.<br /><br /><span style="font-weight: bold;">Wednesday -<br />PM: </span>35 min run around central park with 8x30s fartlek bursts. Felt great!<br /><br /><span style="font-weight: bold;">Thursday -<br />AM: </span>1 hour, 10 min ride around central park on the fixie.<br /><span style="font-weight: bold;">PM: </span>40 min run. Felt great again!<br /><br /><span style="font-weight: bold;">Friday -<br />AM: </span>1 hour bike around central park. Done in the dark in the morning. This was stupid, I should have done the bike in the afternoon, as Friday turned out to be a bright, blue day.<br /><span style="font-weight: bold;">PM: </span>1800 yard swim in the 25 yard asphalt green pool. Main set was 6x100 done as 25hard/25easy.<br /><br /><span style="font-weight: bold;">Saturday -<br />AM: </span>BRICK IN THE SNOW! One of my funnest workouts ever! 1 hour ride around central park, followed by a 30 min run around central park. The roads in the park were completely snow covered, slippery. It was a blast riding the mountain bike, I even jumped off the road and biked around the central park bridle path, which was completely unplowed. NYC got about 4 inches of snow. Here's a bike pic, as proof.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM-NDugP_gZDd0yJzc8xlPEk7AY_wK65deVGXkE9LA4smczrs8jEpmVnagAx2h5KBfwD57KRv0yPVMl12XF7V1RbTG9IOvBtV4VFjzCg57Jl7dj21LCOJXWE8ZmXFh2UPMfEaXssg0AT6l/s1600/328308_2559528707209_1794308166_o.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM-NDugP_gZDd0yJzc8xlPEk7AY_wK65deVGXkE9LA4smczrs8jEpmVnagAx2h5KBfwD57KRv0yPVMl12XF7V1RbTG9IOvBtV4VFjzCg57Jl7dj21LCOJXWE8ZmXFh2UPMfEaXssg0AT6l/s320/328308_2559528707209_1794308166_o.jpg" alt="" id="BLOGGER_PHOTO_ID_5701267443879885858" border="0" /></a><br /><span style="font-weight: bold;">Sunday</span> - I actually did these workouts on Monday of the next week, but who's counting.<br style="font-weight: bold;"><span style="font-weight: bold;">AM: </span>Long run, 50 mins. Felt awesome! It was a little tough to wakeup and get out the door for this one, but I sucked it up and ran.<br /><span style="font-weight: bold;">PM: </span>1800 yard swim, with a 1200 yard straight swim as the main set.<br /><br /><br style="font-weight: bold;"><span style="font-weight: bold;">Quote of the Week: </span><br /><br />It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.<br />-Teddy RooseveltFreyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com0tag:blogger.com,1999:blog-8982452206634436626.post-8685504696855203212012-01-17T07:14:00.003-05:002012-01-17T07:28:06.600-05:00Training Update: Week 1I started training on January 10 for a race that takes place June 24. I'm planning on training hard for the April 17 FAU Wellness triathlon in Boca Raton, FL. Then, if my body holds up from the training and practice race, I'll get ready for the Ironman 70.3 race in Syracuse. Here's what the first week's training looked like...<br /><br /><span style="font-weight: bold;">Tuesday:<br />AM: </span>1800m swim in the long course pool at Asphalt Green. Main set was 6X100m. This was my first time in the pool in a while, so I felt rusty.<br /><span style="font-weight: bold;">PM: </span>1 hour bike ride in central park. Rode the fixie and pushed it on the uphills.<br /><br /><span style="font-weight: bold;">Wednesday:<br /><span style="font-weight: bold;">PM: </span></span>30 min. run with 6x30s fartlek bursts. This was my first run since maybe September or October, and my first outdoor run since, maybe, June 2011. Felt ok!<br /><br /><span style="font-weight: bold;">Thursday:<br />PM: </span>Brick in and around central park. 45min ride followed by 15min run. I came away from the run without any pain, so I consider that a success!<br /><br /><span style="font-weight: bold;">Friday:<br />AM: </span>1800 yard pool. The 25 yard pool felt short after swimming long course on Tuesday. Main set was 6x100yards again, but it was done as 25 hard/25 easy.<br /><span style="font-weight: bold;">PM: </span>1 hour bike. Done around central park. Rode the fixie and it felt eeaassyy.<br /><br /><span style="font-weight: bold;">Saturday:<br /><span style="font-weight: bold;">AM: <span style="font-weight: bold;"></span></span></span>1 hour 45 min ride. Fixie around central park again... it was cold!<br /><span style="font-weight: bold;">PM: </span>30 min run. Did this at night around central park. Felt ok again!<br /><br /><span style="font-weight: bold;">Sunday: </span><br /><span style="font-weight: bold;">AM: </span>55 min run around central park. Isn't it cool that central park is my gym?<br /><span style="font-weight: bold;">PM: </span>1800yard swim. Main set was a 1200yard straight swim... it was hard to keep my head looking at the bottom of the pool for the whole session, so I threw some backstroke in for a change of view.<br /><br />Overall it was a good week! Nothing was long or hard, but it was nice to reestablish some structure in the training. The two-a-days were tough, but I powered through!<br /><br /><br /><span style="font-weight: bold;">Tip of the Week:<br /><span style="font-weight: bold;"></span></span>When it gets cold and windy in the winter, put some duct tape on your bike helmet's vents. While there are expensive wind-proof covers you can purchase for your helmet, the duct tape gets the job down while also adding some stylish color.<br /><br /><a href="http://www.bikehacks.com/.a/6a0120a7ed5f9d970b0147e0c640e0970b-pi"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 500px; height: 281px;" src="http://www.bikehacks.com/.a/6a0120a7ed5f9d970b0147e0c640e0970b-pi" alt="" border="0" /></a>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com0tag:blogger.com,1999:blog-8982452206634436626.post-49911170542777548802012-01-09T15:20:00.006-05:002012-01-09T15:53:21.225-05:002012 updatesHey bird fans,<br /><br />I'm back. You know you missed me, and I've missed the blog. So let's get back together, try this relationship out again. We had some good times together. Remember <a href="http://freybird.blogspot.com/2009/03/south-florida-swimming-pool-review.html">Aquacrest</a>, the best pool in South Florida? And, remember when I raced the <a href="http://freybird.blogspot.com/2008/05/florida-ironman-703-race-report.html">Florida Ironman 70.3</a> back in 2009? Those are some fond memories for me, and I know you had a good time reading about those things. Or, maybe you just liked looking at me in my speedo?<br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIllQroZGyM9I2QZX4IcHb8xkfInk07wAQl5lRRbh1ezk-iyw0wsDTjZseH8qDQJHIpZ6kCkgYNs77y6nuzpU3hqGkYGgDT5DseBw8pE8slYhpjZ2RddsbmsXwmsSdiQPxocHqAYZlcJSi/s1600/IMG_2375.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIllQroZGyM9I2QZX4IcHb8xkfInk07wAQl5lRRbh1ezk-iyw0wsDTjZseH8qDQJHIpZ6kCkgYNs77y6nuzpU3hqGkYGgDT5DseBw8pE8slYhpjZ2RddsbmsXwmsSdiQPxocHqAYZlcJSi/s320/IMG_2375.jpg" alt="" id="BLOGGER_PHOTO_ID_5695731754009692754" border="0" /><span style="display: block;" id="formatbar_Buttons"><span onmouseover="ButtonHoverOn(this);" onmouseout="ButtonHoverOff(this);" onmouseup="" onmousedown="CheckFormatting(event);FormatbarButton('richeditorframe', this, 8);ButtonMouseDown(this);" class=" on down" style="display: block;" id="formatbar_CreateLink" title="Link"><img src="http://www.blogger.com/img/blank.gif" alt="Link" class="gl_link" border="0" /></span></span></a><span style="font-size:85%;"><span style="font-weight: bold;">You were just using me for my looks?</span></span><br /><br /><div style="text-align: left;">Or maybe it was reading about my <a href="http://freybird.blogspot.com/2009/01/deep-vein-thrombosis-for-cyclist.html">health struggles</a> that brought you to me? That post did get tons of hits, and still brings in occasional comments.<br /><br />Regardless of why you first liked me, let's get back together. I'm posting again, so you better start reading again.<br /><br /><span style="font-weight: bold;">What are you up to now, Frey?<br /><br /></span>I'm living in New York City, teaching fourth grade, and I'm training again. It's been a tough stretch: DVT's, infections, and other stuff that I don't even mention. People have written to me and asked me how long it takes to come back to triathlon after some of this stuff. Realistically, I have no idea. I got my first DVT in 2009, and I think that I'm only now healthy (mentally and physically) to get back into triathlon.<br /><br />I've gotten myself a SICK fleet of new bikes. A custom steel Gunnar fixie, a custom Zinn hardtail Ti mountain bike, and a custom Zinn ti road bike. I'll be posting more about those in some upcoming articles, so stay tuned!<br /><br />I've found an incredible pool in Manhattan, at <a href="http://www.asphaltgreen.org/">Asphalt Green</a>. If you're a Manhattanite looking for a place to swim, this is it, and it'll also be the subject of upcoming articles.<br /><br />I've biked my face off for the last few years, and I've done a medium amount of swimming. I've thrown in some occasional stretches of running (and you know this has always been my weakness!) One of my biggest challenges is that I'll occasionally get debilitating cramps in my calves while running, and these <span style="font-style: italic;">most likely</span> are caused by vein damage I have in my legs. Will I be able to put in a solid block of run training as I prepare for the 2012 tri season?<br /><br /><span style="font-weight: bold;">Plans for 2012<br /></span><br />I'm trying to train and race again. Even though I'm living in NYC these days, I'd like to try to get myself to the<span style="font-weight: bold;"> </span><a href="http://www.fau.edu/today/triathlon/">2012 FAU Wellness Triathlon</a><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;">. </span></span></span>I did this race in <a href="http://freybird.blogspot.com/2008/04/april-13-2008-fau-wellness-triathlon.html">2008</a> and in <a href="http://freybird.blogspot.com/2009/04/2009-fau-wellness-sprint-triathlon-in.html">2009</a>. I'd like to go back in 2012, as this was a favorite local race of mine in S. Florida, and it took place right down the street from my former Delray Beach, FL home.<span style="font-weight: bold;"><br /></span><span><br /><span>I will also be posting pics of hot triathlete women, as I know this is what you were really coming to my site for.</span></span><span style="font-weight: bold;"><span style="font-weight: bold;"><br /><br /></span></span><div style="text-align: center;"><a href="http://tri-magazine.net/wordpress/wp-content/uploads/2011/10/IMG_5746.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 597px; height: 397px;" src="http://tri-magazine.net/wordpress/wp-content/uploads/2011/10/IMG_5746.jpg" alt="" border="0" /></a><span style="font-size:85%;"><span style="font-weight: bold;">Mirina Carfrae, looking good on the bike.<br /><br /></span></span><div style="text-align: left;">It's good to be back.<br /></div><span style="font-size:85%;"><span style="font-weight: bold;"></span></span></div></div></div>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com0tag:blogger.com,1999:blog-8982452206634436626.post-59392978305569086472011-07-29T19:33:00.003-04:002011-07-29T19:47:32.018-04:00Triathlon Shoe FitWhat's up birdfans! I'm looking for some feedback here, so leave me your opinion in the 'comments' section on this one. I want to hear back from you...<br /><div style="text-align: left;"><br /></div><div style="text-align: center;"><div style="text-align: left;">You may know that I've had a lot of trouble with my feet and legs the last few years, particularly with finding a comfortable pair of shoes. Cycling and running shoes always seem to bother me in some way. Wearing one pair of shoes will make my knee or achilles tendon or calf start to bother me in some way, and changing out of the shoes will cure the problem instantly. I've even gone as far as to start wearing the Vibram Fivefingers just about fulltime... to work, school, running, and lifting.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr1TDuDR0Ic3A9aVgAXH4L7EcrVuDQTB3Dbf7IQr7_DHT_p5JdQ62D5mX9wAQ6EJggfcV4Td2KPCLJyYtNf0LUX8pcjsI74X29DN4FejAKkAnNhCJRCOGqjyRHKXJQfm_lJC5vWvd1tX-v/s1600/26474_1276503672385_1223781938_30686806_2494940_n.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr1TDuDR0Ic3A9aVgAXH4L7EcrVuDQTB3Dbf7IQr7_DHT_p5JdQ62D5mX9wAQ6EJggfcV4Td2KPCLJyYtNf0LUX8pcjsI74X29DN4FejAKkAnNhCJRCOGqjyRHKXJQfm_lJC5vWvd1tX-v/s320/26474_1276503672385_1223781938_30686806_2494940_n.jpg" alt="" id="BLOGGER_PHOTO_ID_5634922840000434242" border="0" /></a><span style="font-weight: bold;font-size:85%;" >Here's me running Brian's Run in West Chester, PA with the Vibrams on. I'm the guy in the middle, in case you couldn't pick me out of the crowd.</span><br /><br /><div style="text-align: left;">Barefoot or the vibrams pretty much cured all my woes. But, as any fivefinger wearer knows, you're still left with the problems that the vibrams are butt ugly, everybody states at them, asks you a million questions about them, and they stink like liquid poop after a few wearings.<br /><br />So, I've tried buying some shoes recently. I think I've found my problem with shoes...<br /><br />I think I've been wearing them MUCH too small!<br /><br />I've been wearing size 14 running shoes (medium width), and I've been wearing size 14's for probably about 10 years now.<br /><br />My toes are crammed right up against the end of the 14's. I thought this was how shoes were supposed to fit. Anything bigger and I felt like I was slipping all around on the inside.<br /><br />On the advice of some family and after reading some various internet advice, I've tried sizing up. I am now wearing some size 15 basketball shoes and some 15 4e running shoes. Haven't had any leg pains yet!<br /><br />I've got about a thumb's width between the end of my foot and the front of the shoe.<br /><br />What do you all think? How do your running or cycling shoes fit?<br /><br />By the way, here's another video of me dunking...<br /><br /><div style="text-align: center;"><iframe src="http://www.youtube.com/embed/BrPeZqd5XwU" allowfullscreen="" frameborder="0" height="349" width="425"></iframe><br /></div></div></div></div><br /><div style="text-align: left;">Looks like the size 15 basketball shoes (that I'm wearing in this video) are doing pretty well for me!<br /></div></div>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com1tag:blogger.com,1999:blog-8982452206634436626.post-49202213140606811252011-07-21T16:26:00.003-04:002011-07-22T18:39:38.138-04:00dunkingHey birdfans! Here's a video of me dunking a basketball!<br /><br /><div style="text-align: center;"><iframe src="http://www.youtube.com/embed/SlxzJKsE9Oc" allowfullscreen="" width="425" frameborder="0" height="349"></iframe><br /></div><br />I haven't been doing much biking lately - mostly just a lot of lifting. Augmented with some running and swimming. The biking takes a lot out of my legs, so here's what I can do without all that cycling training tiring out my legs.<br /><br />By the way, I just got an iphone lately, and this makes taking and uploading videos really easy and fun! You can be on the lookout for a lot more videos of me!<br /><br />Also, yes, that's a 10-foot hoop. I am just so tall that I make it look low.Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com0tag:blogger.com,1999:blog-8982452206634436626.post-18977394067601141442011-07-12T21:01:00.002-04:002011-07-12T21:12:14.114-04:00Genetics and AthleticsWhen discussing the opportunity for a given athlete to participate in a sport, the issue of an athlete's genetic limitations always arises. I am telling you now. Ignore genetics. They play such a small role in determining one's athletic abilities that it's not even an issue worth consideration.<br /><br />I heard this argument from a friend on mine just the other day. "I wasn't cut out to be an athlete. My parents weren't athletes, and I just didn't have it in my blood. So, I never played any sports." This made me sick to my stomach. I can't stand this type of self-limiting, complacency, failed dreams, self-imposed dialogue.<br /><br />It is true that genetics play a role in determining an athlete's athletic potential. This is, in part, because genetics determine the functional make-up of the musculoskeletal system. Things like bony make-up, muscle fiber type distribution, and tendinous insertion locations will all play a role in the athlete’s ability to develop comparatively high levels of force production/speed or endurance capacity.<br /><br />But the point I am making is that most athletes never even come close to approaching their genetic potential in a sport. People just decide in their heads (for whatever reason) that their genes have limited them in some way, then go ahead living their lives based on this arbitrary decision.<br /><br />Focused practice is what it takes to excel in any sport - not some genetic gift. Ask any successful athlete, and they will tell you that it's years and years of huge amounts of focused practices that has gotten them to where they are.<br /><br />This is a foundational concept in one of my favorite books of all time: Bounce by Mathew Syed.<span style="text-decoration: underline;"><br /><br /></span><div style="text-align: center;"><span style="text-decoration: underline;"><iframe src="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=000000&IS2=1&bg1=FFFFFF&fc1=000000&lc1=0000FF&t=frebir-20&o=1&p=8&l=as4&m=amazon&f=ifr&ref=ss_til&asins=0062004743" style="width:120px;height:240px;" marginwidth="0" marginheight="0" frameborder="0" scrolling="no"></iframe></span><br /></div><div style="text-align: left;"><br /></div><img class="aligncenter" style="border: none !important; margin: 0px !important;" src="http://www.assoc-amazon.com/e/ir?t=prodiperfot00-20&l=as2&o=1&a=0061723754&camp=217145&creative=399381" alt="" border="0" height="1" width="1" />The underlying theme of the book is that EVERYONE can fulfill their dreams if they just keep at it, and find people to help them in the right direction. This is the case even in elite level performers that are considered “prodigies” in their sport or field. It always comes down to consistent, focused practice with the guidance of an experience mentor.<br /><br />Don't believe me? Ask Wayne Gretzky...<br /><br />“I wasn’t naturally gifted in terms of size and speed; everything I did in hockey I worked for. The highest compliment that you can pay me is to say that I worked hard every day….That’s how I came to know where the puck was going before it even got there.” <strong>-Wayne Gretzky (he played hockey)<br /><br /><span style="font-weight: normal;">The take home point is this: Suck it up. Work hard. Your only limitations exist in your mind. You have much more physical ability than you can even imagine.</span><br /></strong>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com0tag:blogger.com,1999:blog-8982452206634436626.post-40191303498589038812011-06-27T14:52:00.003-04:002011-06-27T15:12:57.737-04:00Whitford Flowers Delivery Man Harasses Cyclists<div>Whitford Flowers in Exton, PA, your delivery man tried to run me off the road while I was biking. I have the pictures to prove it. What's worst about this situation is that after I stopped my bike, he creeped his van right up to me and my bike and tapped it into me. This was clearly an act of aggression and assault. I hope you all go out of business.</div><div><div><br /></div><div>I was riding East on E Boot Road, and I was hanging a right onto Wilson Drive. Right here:</div><div><br /></div><div style="text-align: center; "><iframe width="425" height="350" frameborder="0" scrolling="no" marginheight="0" marginwidth="0" src="http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=wilson+dr+and+e+boot+rd,+west+chester,+pa&aq=&sll=39.995797,-75.579307&sspn=0.008499,0.021136&gl=us&ie=UTF8&hq=&hnear=E+Boot+Rd+%26+Wilson+Dr,+East+Goshen,+Chester,+Pennsylvania+19380&ll=39.995764,-75.579307&spn=0.008498,0.021136&z=14&output=embed"></iframe></div><span class="Apple-style-span" style="font-size: 13px; "><a href="http://maps.google.com/maps?f=q&source=embed&hl=en&geocode=&q=wilson+dr+and+e+boot+rd,+west+chester,+pa&aq=&sll=39.995797,-75.579307&sspn=0.008499,0.021136&gl=us&ie=UTF8&hq=&hnear=E+Boot+Rd+%26+Wilson+Dr,+East+Goshen,+Chester,+Pennsylvania+19380&ll=39.995764,-75.579307&spn=0.008498,0.021136&z=14" style="color: rgb(0, 0, 255); text-align: left; ">View Larger Map</a></span><div><br /></div><div>While I was biking down Boot, getting ready to turn right onto Wilson, your delivery man pulled his van right up onto my tail. He revved his engine and tooted his horn as I hung a right in the right turn lane (there is no berm or bike lane here). Not wanting to be harassed by this typed of jack*ss, I stopped right in the middle of the lane. I stopped my bike, got out my camera, and snapped these pictures. As I was snapping the pictures, he pulled his car right up, and bumped into me and my bike. This was a purposeful act meant to assault and intimidate me. What a tough guy.</div><div><br /></div></div><div><br /></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigdttPEy-BirV6rJ006dya128FcxucaU1a_Zu0AQ6LsQ36Dq38mAGWSUYmJrd45X5WMgUt5Hu1ePGHctqKYEshWlJnfbgMSamqkh2toabVRG50yX75MmOHWidNPxV9wFQfoNi9bkBTav0V/s1600/258311_1806627645153_1223781938_31679344_2693112_o.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigdttPEy-BirV6rJ006dya128FcxucaU1a_Zu0AQ6LsQ36Dq38mAGWSUYmJrd45X5WMgUt5Hu1ePGHctqKYEshWlJnfbgMSamqkh2toabVRG50yX75MmOHWidNPxV9wFQfoNi9bkBTav0V/s320/258311_1806627645153_1223781938_31679344_2693112_o.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5622978396160305826" /></a><div style="text-align: center;"><span class="Apple-style-span" ><b>Here he is bumping his hot-rod van into my leg and my bike</b></span></div><div style="text-align: center;"><span class="Apple-style-span" ><b><br /></b></span></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRMudKNr1-ZyESkwF1ppikPvHsd3IQ9UoQepIQySoJZ0XpnN_cbuXI8oUhqA6vLHBqFpaV4TQK3Rm6tMzcE-goSLrTjWdFzKUStgqEpQqdEtlPxC-zQ8y1uN0sHkcu1F8VHMKwlFJz57CF/s1600/257182_1806627485149_1223781938_31679343_7815166_o.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRMudKNr1-ZyESkwF1ppikPvHsd3IQ9UoQepIQySoJZ0XpnN_cbuXI8oUhqA6vLHBqFpaV4TQK3Rm6tMzcE-goSLrTjWdFzKUStgqEpQqdEtlPxC-zQ8y1uN0sHkcu1F8VHMKwlFJz57CF/s320/257182_1806627485149_1223781938_31679343_7815166_o.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5622978394620662050" /></a><div style="text-align: center;"><span class="Apple-style-span" ><b>Deciding not to get out of the car when he realized he was assaulting a 6'7" man</b></span></div><div style="text-align: center;"><span class="Apple-style-span" ><b><br /></b></span></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4bP-J-sRMK6Ju6TTa19UWLH7TKtMUWSvB0iUVCFEELG2jeyu_vDorG5MDom3A94touSFgk5qqgmYKEXZkIIav5JVkZPklBxuidFf8hVASAuETyn9SF8YRm9tFf6KRMxQUVqeVNgVFTOUU/s1600/255821_1806627885159_1223781938_31679345_2164333_o.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4bP-J-sRMK6Ju6TTa19UWLH7TKtMUWSvB0iUVCFEELG2jeyu_vDorG5MDom3A94touSFgk5qqgmYKEXZkIIav5JVkZPklBxuidFf8hVASAuETyn9SF8YRm9tFf6KRMxQUVqeVNgVFTOUU/s320/255821_1806627885159_1223781938_31679345_2164333_o.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5622978389410783842" /></a><div style="text-align: center;"><span class="Apple-style-span" ><b>I got pictures of your license plate, phone number, and your face.</b></span></div><div style="text-align: center;"><span class="Apple-style-span" ><b><br /></b></span></div><div style="text-align: left;"><span class="Apple-style-span" >This is Whitford Flowers in Exton, PA. The only explanation the driver offered was that he was a 30-year veteran of delivering flowers, and that he knew what he was doing. Way to never progress past delivery man for 30 years, you must be one awesome employee.</span></div>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com3tag:blogger.com,1999:blog-8982452206634436626.post-8881653278235812682011-06-25T12:31:00.007-04:002011-06-25T13:00:38.043-04:00Best Triathlon Weightlifting Leg Exercise: One Leg RDL<span style="font-size:100%;">If I had to choose one weight room exercise to help boost the average triathlete's performance, reduce their risk of overuse injuries, and provide them with more strength and functionality in their everyday lives, I'd choose the deadlift.<br /><br /></span><div style="text-align: center;"><span style="font-size:100%;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig1xbcwUnv3KSz6z1uEbRFviY6sJnFcVuVmYVsm-gR5Rrdgxfc2PTQpAsTb1-o28VBt0zQmpvO4UJT0Jw9BSm0aa2jrqvFn55JZQgu5K1piUh3W6kMie7jdVrpMGi-aA0bh541f8jUN-OC/s1600/deadlift.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 233px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig1xbcwUnv3KSz6z1uEbRFviY6sJnFcVuVmYVsm-gR5Rrdgxfc2PTQpAsTb1-o28VBt0zQmpvO4UJT0Jw9BSm0aa2jrqvFn55JZQgu5K1piUh3W6kMie7jdVrpMGi-aA0bh541f8jUN-OC/s320/deadlift.jpg" alt="" id="BLOGGER_PHOTO_ID_5622197388357466082" border="0" /></a></span><span style="font-weight: bold;font-size:100%;" ><span style="font-size:85%;">Here's Franco Columbo (Arnold's training partner) picking up some heavy shit.</span><br /></span></div><span style="font-size:100%;"><br />By deadlifting, you increase ankle range of motion, increase strength and stiffness in the hamstrings and glutes, teach the posterior chain to fire simultaneously, get a great co-contraction of the muscles of the core, strengthen the scapulae, among other benefits. Despite what those proponents of bosu balls, pink weights, and smith machines might tell you, there's no better (and safer!) way to improve power than picking up the heaviest barbell you can.<br /><br />Plus, it just makes you feel like a boss to stand there holding 400+ pounds in your hands while everyone else at you gym runs for cover, stares in awe, and shields their children's eyes.<br /><br />That being said, not many inexperienced lifters possess the proper hip strength and mobility, core strength, or skill to properly execute this lift. Even though the deadlift is a great exercise when properly executed, it can be dangerous when it's poorly done.<br /><br /></span><div style="text-align: center;"><span style="font-size:100%;"><a href="http://primalbodybuilding.files.wordpress.com/2011/05/bad-form-deadlift-300x290.jpg?w=300&h=290"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 225px; height: 217px;" src="http://primalbodybuilding.files.wordpress.com/2011/05/bad-form-deadlift-300x290.jpg?w=300&h=290" alt="" border="0" /></a></span><span style="font-size:100%;"><span style="font-weight: bold;"><span style="font-size:85%;">Deadlifts aren't inherently bad. But, badly done deadlifts (as shown above) can hurt.</span><br /><br /><br /></span></span><div style="text-align: left;"><span style="font-size:85%;"><span style="font-size:100%;">My point here is that deadlifts are GREAT, but we need someway to teach the average gym noob the strength and skill to deadlift properly.<br /></span></span></div><div style="text-align: left;"><span style="font-size:85%;"><span style="font-weight: bold;"></span></span><br />Enter the one-legged RDL.<br /><br />I like this exercise for so many reasons. I like that it teaches you to "hip-hinge", to bend at the hips as opposed to rounded the lower back. I like that it improves one-leg strength and strength/balance at the hips. I like the it works the glutes and hamstrings, muscles that are sometimes relatively underdeveloped in triathletes.<br /><br />Tony Gentilcore just throw up a great article on the one-legged RDL over at his blog (<a href="http://www.tonygentilcore.com/blog/perfecting-the-1legged-rdl">which you can find here</a>), so most of what I say from here on out will mostly just be me rewording his ideas.<br /><br />You know what, I'm not even gonna reword it, I'll just repost his video and coaching cues below...<br />Again the video and <span style="font-style: italic;">italicized</span> text below are not mine, but reposted from Tony's website. He's a great blogger, <a href="http://www.tonygentilcore.com/blog/perfecting-the-1legged-rdl">check him out here</a>!<br /><br /><div style="text-align: center;"><iframe src="http://www.youtube.com/embed/VdsYonXpEfk" allowfullscreen="" frameborder="0" height="349" width="425"></iframe><br /></div><p style="font-style: italic; text-align: left;">1. Keep the neck packed. Many will view this as looking down, but in fact, you're just keeping the neck in a neutral position. Ideally, when performing this exercise, you want to think of your entire backside as making a straight line (said differently, arch your back) from your head all the way down to your toes. Resultantly, you can think of it as making your spine long.</p><span style="font-style: italic;"> </span><p style="font-style: italic;">Now, admittedly, I did bend my moving leg slightly - but, for the most part, you should get the general idea. </p><span style="font-style: italic;"> </span><p style="font-style: italic;">2. CRUSH the dumbbell with your grip. By doing so, you create a phenomenon called irradiation, which forces the rotator cuff to fire and essentially "packs" the shoulder nice and tight. This is important because you can't think of this movement as actively lowering the DB with your arm - many trainees make the mistake of trying to touch the DB all the way to the floor, resulting in a significant amount of flexion, which I don't agree with.</p><span style="font-style: italic;"> </span><p style="font-style: italic;">Instead, a better way to approach it is to think about pushing your hips back (again, keeping your back in a straight line throughout). So, instead of actively thinking about lowering the DB, all you need to do is think "hips back," until the DB reaches roughly mid-shin level. At that point, you shoulde feel some pretty significant tension in the hamstrings.</p><span style="font-style: italic;"> </span><p style="font-style: italic;">3. Also of note, with the standing (supporting) leg, I like to tell trainees to keep a "soft knee." It shouldn't be locked or stiff. Ideally, you want about 15-20 degrees of knee flexion.</p><span style="font-style: italic;"> </span><p style="font-style: italic;">4. Again, pigging back on the points above, grip the DB HARD, push your hips back, and think about driving your moving leg's heel up towards the ceiling. Like I noted, you want to try to keep your backside as straight as possible, and I've found that using the "heel towards the celing" cue works wonders in that regard. </p><span style="font-style: italic;"> </span><p style="font-style: italic;">Likewise, as you push back, you should feel the brunt of your weight shift back into your supporting leg's heel. if you feel your weight shifting more towards your toes, try taking your shoes off as the additional heel lift will shift your weight anteriorly (which you don't want).</p><span style="font-style: italic;"> </span><p style="font-style: italic;">5. To finish, try to "pull" yourself back through the heel and squeeze your glute to finish. Repeat. Don't tip over. Be awesome.</p><span style="font-style: italic;"> </span><p style="font-style: italic;">6. Lastly, I'll just add that it's perfectly okay to perform this exercise in your "usable" range of motion. In other words, if you're unable to do it using a full ROM, there's no rule stating that you can't shorten the distance. Again, this is a very valuable exercise, and there are a lot of things coming into play here. So, if you have to limit the ROM due to poor hip stablity (for instance), that's fine. As you grow more proficient, you'll undoubtedly be able to increase your ROM as you go.</p></div></div>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com0tag:blogger.com,1999:blog-8982452206634436626.post-67523928285951376042011-06-23T19:53:00.004-04:002011-06-23T20:19:17.778-04:00Banana Molasses Recovery Smoothie<span style="font-size:100%;">Sweet Jesus! I am back!<br /><br />Where have I been? How's the training? When are we going to get more smoking hot female triathlete pictures, shamelessly plugged into posts in a vain attempt to boost my traffic?<br /><br /></span><div style="text-align: center;"><span style="font-size:100%;"><a href="http://i24.photobucket.com/albums/c21/Munkiefan/pip-taylor-at-colonels.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 390px; height: 345px;" src="http://i24.photobucket.com/albums/c21/Munkiefan/pip-taylor-at-colonels.jpg" alt="" border="0" /></a></span><span style="font-size:100%;"><span style="font-weight: bold;"><span style="font-size:85%;">I love you, Pip Taylor. I also outsplit you on the bike leg of the 2010 Philly Tri.</span><br /><br /></span></span><div style="text-align: left;"><span style="font-size:100%;">Well, I'm back, so quit crying, and get your blender out, cause I gots a great recipe for some triathlon related <a href="http://www.urbandictionary.com/define.php?term=nom%20noms">nom noms</a>.<br /><br />This is a recipe for a Banana Molasses Recovery Smoothie.<br /><br /></span><span style="font-size:100%;"><span style="font-weight: bold;">Author's note</span>: Sometimes, on triathlon blogs, you see writers talking about when you can eat a certain type of food. Delicious carbs are post-workout only according to some blogs. Let's be honest here, you can drink my recovery smoothie at any point in your life. Breakfast, lunch, dinner, or 2am drunk snack when you get home from the bar. Anytime. This is because 1) it's delicious and 2) you're training upwards of 20 hours a week... eat some damn calories.<br /><br />Without further delay, here's the recipe:<br /><br /><span style="font-weight: bold;">Banana Molasses Recovery Smoothie<br /><br /></span>1 cup milk<br />1 banana<br />2 tablespoons organic blackstrap molasses<br />1 scoop vanilla protein powder<br />handful of ice<br /><br />Directions: Throw these mothers into a blender. Blend. Slobber while you watch the creamy, molassesy goodness twirl around. Drink. How's that for a complex set of directions?<br /><br /><a href="http://www.achefshelp.com/images/1270976993-1-%28Small%29.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 187px; height: 311px;" src="http://www.achefshelp.com/images/1270976993-1-%28Small%29.jpg" alt="" border="0" /></a></span><span style="font-size:100%;"><br />How'd you like it? Leave a comment below to let me know!<br /><br /><br /></span><span style="font-weight: bold;font-size:100%;" >Quote of the week:<br /><br /></span><span style="font-size:100%;"><a href="http://www.casualiscool.com/wp-content/uploads/2010/06/Bruce-Lee-Inspiration.jpg">Check out this link here for a great bruce lee quote</a></span><span style="font-weight: bold;font-size:100%;" ><br /></span><span style="font-size:100%;"><br /></span></div></div>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com4tag:blogger.com,1999:blog-8982452206634436626.post-89911371880215105932011-04-09T10:13:00.004-04:002011-04-09T10:29:46.264-04:00New Evidence Proves Lance Armstrong Doesn't Dope ... He's just that good<div style="text-align: left;">I have preached this argument for a long time. Lance has never doped. Ever.</div><div><br /></div><div>I won't spend a lot of time explaining why those people who argue that Lance HAS doped are money grabbers, jealous, or just plain stupid ... (or, in the case of Floyd Landis, all three).</div><div><br /></div><div><img src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhQKAf2uLSK2AyRjtEs2jrBpYEbZWCr5wJHgvhAI1U-nIWrmTYuqW_0NOXbymwRqfN2vE6WfDoCzMXfPaY71UKtgFMm87YFkrFZdSROrjwnKb7qQ9whKeOY-fo2F2VW3BMPMhbH9koSXQj/s320/floyd.jpg" style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" border="0" alt="" id="BLOGGER_PHOTO_ID_5593590456462248386" /></div><div style="text-align: center;"><span class="Apple-style-span" ><b>You gotta believe Lance over this mud-slinger.</b></span></div><div><br /></div><div>I am going to focus, instead, on some simple evidence that has come out lately. It shows, without a doubt, that Lance is just a freak athlete.</div><div><br /></div><div>On April 3, 2011, Lance swam in<a href="http://www.redlicoriceevents.com/events/Open_Water_Swim_2010_2.html"> Austin's Red Licorice Open Water, 2.4 mile swim</a>, and came away with with a 49-minute time, good enough for third place overall. <a href="http://www.mychiptime.com/searchevent.php?id=5510">Complete Results Here.</a></div><div><br /></div><div>That would be a screamingly fast time for a a dedicated, one-sport athlete swimmer, someone who's been doing swim-specific training for years. However, Lance is a dude who has spent all of his training time riding bikes for over a decade. As any non-swimming cyclist can tell you, being a fit cyclist does little to prepare you for swimming. Lance just jumped in and rocked a 49-minute, 2.4 mile swim at a charity event.</div><div><br /></div><div>And, clearly, Lance didn't dope for a 38-person, charity swim event in Austin. This is his natural level of fitness, and it's just off-the-charts.</div><div><br /></div><div>In my opinion, this is the best way Lance can defend his argument that he never doped ever. Just keep going out and showing how freakish he is at every endurance sport. I can't wait till he does an Ironman.</div>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com0tag:blogger.com,1999:blog-8982452206634436626.post-29300553748611590822011-04-04T13:29:00.006-04:002011-04-04T13:48:45.389-04:00Still doing my thingWhat's up bird fans. I know it's been a while since I last blogged out a post, but I don't want you to take my lack of blog-production as a signal that I haven't been out there training. Really, it's the opposite ... I've just been hammering out that many miles that I haven't put the time in updating you all on my progress.<br /><br />So what's been going on?<br /><br /><span style="font-weight: bold;">1. Bike Commuting from West Chester, PA to University of Pennsylvania everyday.</span><br /><br />Yep, that's a 60 mile round trip. Here's a mapmyride.com route to show you what I've been doing:<br /><!-- Start MMF Embed Tool --><br /><iframe id="mmf_blog_map" src="http://js.mapmyfitness.com/embed/blogview.html?r=6096726313&u=e&t=ride" width="400px" frameborder="0" height="500px">&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyride.com/routes/view/27950920"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;West Chester to Philly&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br/&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;a href="http://www.mapmyride.com/routes/?location=West Chester, PA"&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;Find more Cycling Routes / Bike Rides in West Chester, PA&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;/a&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt;br&amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;gt;</iframe><br /><!-- End MMF Embed Tool --><br />Crazy, right? I agree. Actually I don't think it's that wacky. It's just that whenever I tell someone about my riding this substantial of a bike commute on the daily, they usually give me some sort of reactions like:<br /><br /><span style="font-style: italic;">I don't understand...<br /><br /><span style="font-style: italic;"></span></span>or<br /><br /><span style="font-style: italic;">Wait, West Chester to downtown Philly? I must have heard you wrong...<br /><br /></span><div style="text-align: center;"><a href="http://i.dailymail.co.uk/i/pix/2008/04/25/article-1016975-01044E9F00000578-723_306x423_popup.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 205px; height: 205px;" src="http://i.dailymail.co.uk/i/pix/2008/04/25/article-1016975-01044E9F00000578-723_306x423_popup.jpg" alt="" border="0" /><span style="font-weight: bold; color: rgb(0, 0, 0);font-size:85%;" >You heard me right. I really do commute that far.</span></a><br /></div><span style="font-style: italic;"><br /></span>In response to that consistent <span>disbelief, I thought I'd clarify real quick: Yes.<br /><br /><span style="font-weight: bold;">2. Signed up for some local, upcoming tri's </span><br /><br />I'm signed up for the </span><span><a href="http://www.phillytri.com/">Philly Tri</a></span><span> on June 26, 2011. I am planning on dominating, or at least owning the bike leg. I'm signed up for the olympic distance, which is a 1500m swim, 40km bike, and 10km run, for the tri-newbie readers out there.<br /><br />I am also considering doing the <a href="http://www.umly.org/tri/">Upper Main Line YMCA UMLY triathlon</a> on April 17, 2011. I did this thing last year, and I bike commuted 20 miles back and forth from this race. Just thought I'd drop that commuting-story in there.<br /><br /><span style="font-weight: bold;">3. Not doing much running or swimming.<br /><br /></span>You might remember that I dedicated a <a href="http://freybird.blogspot.com/2010/12/new-years-resolutions-start-it-now.html">whole blog post to my new years resolution</a>: to swim and run more in the 2011. Well, f-you. I haven't. I did make a strong attempt at running, and I made it a couple weeks into 2011. Then, I took a nasty achilles tendon strain, which even kept me from biking for a couple weeks. I don't have any excuse for not swimming ... except, I guess, that I am so great at it already, I really don't see much reason to stress out over not swimming.<br /><br />So, stay tuned. I promise to keep you updated on my training, and, also lay out some interesting, informative, funny blog posts. I might even throw in some half naked female triathletes, just to boost the number of hits.<br /><br /><a href="http://www.phillytri.com/"> </a></span><div style="text-align: center;"><a href="http://rendezvouswithsneakers.files.wordpress.com/2010/10/imagefly-aspx.jpeg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 283px; height: 269px;" src="http://rendezvouswithsneakers.files.wordpress.com/2010/10/imagefly-aspx.jpeg" alt="" border="0" /></a><span style="font-weight: bold;font-size:85%;" >Criss</span><span style="font-size:85%;"><span style="font-weight: bold;">ie Wellington is smoking ... hot and fast</span></span><br /></div><span style="font-style: italic;"><br /></span>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com1tag:blogger.com,1999:blog-8982452206634436626.post-67715719292309152572011-01-17T08:24:00.007-05:002011-01-17T09:21:39.714-05:00FAQ's about my bike commuteHey Birdfans! A friendly reader sent me a nice comment on my post titled, <a href="http://freybird.blogspot.com/2010/10/willistown-united-methodist-church.html">Willistown United Methodist Church Members Ignore Stranded Cyclist</a>. If you don't remember this post, I wrote about how I blew out a tire in front of this church on a Sunday morning, while church was letting out, and nobody offered me help. This happened while I was bike commuting from West Chester, PA to Philadelphia, PA, a 60-mile round trip that I do about four times a week.<br /><br />Anyway, in regards to the question: the reader seemed interested in finding out more about my bike commute. Here's what he/she asked:<br /><br /><span style="font-style: italic;">You commute 60 miles a day and are on track for 10,000 miles for the year. I think you're capable of handling this problem on your own. It's no one else's responsibility to help you out! You should at least have a cell phone and some money with you, if worse comes to worst. And if there were so many churchgoers pulling in and out of the lot, I'm sure you could've walked approached one of them as they were getting or out of their car, and asked for help if you really needed it. Most of them probably just saw a cyclist fixing a flat and went about their business. It's really not a two-person operation. I doubt they looked closely enough to see that your tube itself had blown out - and even if they had, what did you want them to do? Give you and your bike a ride home?</span> <span style="font-style: italic;">In conclusion, shame on you for a) thinking you were automatically owed help - without having to ask, even, and b) leaving your trash for someone else to pick up, just because because no one stopped to rescue the whiny entitled kid.</span><br /><br />Thanks for the question, reader! It seems that this reader was really curious in finding out more about how I accomplish my commute, so I figured I'd show you all some of the gear I use.<br /><br />Think about it, I commute 60 miles, often in the dark, on a bicycle, with weather that sometimes is below 30 degrees. Let's take a look at how I do it!<br /><br /><span style="font-weight: bold;">1. Tire Liners -</span><br /><br />I use these <a href="http://www.amazon.com/gp/product/B0018GH2TC?ie=UTF8&tag=frebir-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B0018GH2TC">Stop Flats 2 Bicycle Tire Liner / Tube Protector</a><img src="http://www.assoc-amazon.com/e/ir?t=frebir-20&l=as2&o=1&a=B0018GH2TC" alt="" style="border: medium none ! important; margin: 0px ! important;" width="1" border="0" height="1" /> to help prevent flats. After my first few weeks of commuting, I found that, even though I was using some of the toughest tires out there (<a href="http://www.amazon.com/gp/product/B001IZN81O?ie=UTF8&tag=frebir-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B001IZN81O">Continental Gatorskin Folding Bicycle Tire</a><img src="http://www.assoc-amazon.com/e/ir?t=frebir-20&l=as2&o=1&a=B001IZN81O" alt="" style="border: medium none ! important; margin: 0px ! important;" width="1" border="0" height="1" />), I was still getting about two flats a week. Since I started riding with the tire liners and the Gatorskins, I'll get maybe one flat every two weeks.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcbeuoC-D_BUHafEfTCix1FoL7eWadAqqcYZNiD2kHEbK_esERbJYgbmDjLRdUk1DB4y94o2RM3QN_OEYYGtYrgNi3n1ir-3BLv6uItYJHgQIvtdPOoOXYItkCb3uhwW63DK0nqlyleR7f/s1600/IMGP0087.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcbeuoC-D_BUHafEfTCix1FoL7eWadAqqcYZNiD2kHEbK_esERbJYgbmDjLRdUk1DB4y94o2RM3QN_OEYYGtYrgNi3n1ir-3BLv6uItYJHgQIvtdPOoOXYItkCb3uhwW63DK0nqlyleR7f/s320/IMGP0087.JPG" alt="" id="BLOGGER_PHOTO_ID_5563151715643717202" border="0" /></a><br /><span style="font-weight: bold;">2. Reflective Vest</span><br /><br />I bought this baby at my local bike shop, and it's been great. It looks like a construction worker vest, it's mesh (so it doesn't catch much wind), and it's crazy reflective at night. The reflective vest is a must for night-time riding.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCX3OJZfCemr1sNL6FDMm6db5kadb9LU7Vcud-qALjKAPmb2dJVFAFeUkofxoMWPF0SNceASGP3Zv80JuY-vsH51yTNXMX5h6bNOwfLX0DOjq6bFeUjavqkrFFqxyi_bBtfp7PSsAjfGYI/s1600/IMGP0086.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCX3OJZfCemr1sNL6FDMm6db5kadb9LU7Vcud-qALjKAPmb2dJVFAFeUkofxoMWPF0SNceASGP3Zv80JuY-vsH51yTNXMX5h6bNOwfLX0DOjq6bFeUjavqkrFFqxyi_bBtfp7PSsAjfGYI/s320/IMGP0086.JPG" alt="" id="BLOGGER_PHOTO_ID_5563151709692625282" border="0" /></a><br /><span style="font-weight: bold;">3. Disarmingly adorable bike horn</span><br /><br />Inevitably, I run into drivers or other pedestrians who find it insulting that I would dare ride a bike on their road... WHO THE HELL DO I THINK I AM!? GET OFF THE ROAD YOU MORON!<br /><br />To deal with this, I started using this cute baby toad bike horn. A couple honks from this bike horn, and I have turned anyone's frown right upside down.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwD2jeuTztKjs-mPtbmSca2p137YCfpr0YHMCzYjRNm3k5jW7IafDMhIAmGXsz7MNLdDnndN0i7cnMicfMo9bLHe-31Ri81yzsvCpKKGmxuxwq8UjtzOWCypyqKPFSK3fMnKFunsopJi6s/s1600/IMGP0085.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwD2jeuTztKjs-mPtbmSca2p137YCfpr0YHMCzYjRNm3k5jW7IafDMhIAmGXsz7MNLdDnndN0i7cnMicfMo9bLHe-31Ri81yzsvCpKKGmxuxwq8UjtzOWCypyqKPFSK3fMnKFunsopJi6s/s320/IMGP0085.JPG" alt="" id="BLOGGER_PHOTO_ID_5563151703804838674" border="0" /></a><br /><span style="font-weight: bold;">4. Super-powerful bike lights</span><br /><br />Pictures cannot really do these lights justice. I have a 400 lumen head light and a 400 lumen taillight from Dinotte Lighting. You can check out the <a href="http://store.dinottelighting.com/shared/StoreFront/default.asp?CS=dinotte&StoreType=BtoC&Count1=638515651&Count2=555656075&ProductID=93&Target=products.asp">website here</a>. These things are so bright, I can't even look directly at them. They are 100% visible during the day, and, at nighttime, they make me look like a police motorcycle. Below is a picture of the taillight, which I have mounted on my rear rack. These lights are so bright, I once had an old lady roll down her car window and tell me that the lights blinded her and made it hard to drive. Take that, old lady!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiWTIfU_QVdIJWjDQbguka4r2KKSAWGufsYtjFLXYFqlYavGlYavGpEbg4JX2SnFK_nZ3S94fEaYw7FjEIq88beYmFb9s2JuWtxauX3Q6KFikddR1iAKIAoERhCVtgtpxFM6X56n3-ArE9/s1600/IMGP0084.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiWTIfU_QVdIJWjDQbguka4r2KKSAWGufsYtjFLXYFqlYavGlYavGpEbg4JX2SnFK_nZ3S94fEaYw7FjEIq88beYmFb9s2JuWtxauX3Q6KFikddR1iAKIAoERhCVtgtpxFM6X56n3-ArE9/s320/IMGP0084.JPG" alt="" id="BLOGGER_PHOTO_ID_5563151698664499602" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMh90MlGpcmy0kevgMDaUPylXV1ugNpwFkQEa_M789Wm7EYUg2iyBk10ODPF6hMUfcfbDyH3buQ290Or2P9WKsFvzbBgqvWZ9z1W7k3C7neXCts5aj6fnxYEXNv1jX27-19DD7sgb-vOYL/s1600/IMGP0082.JPG"><span style="font-weight: bold;"></span></a><br /><span style="font-weight: bold;">5. Rear Rack and Panniers</span><br /><br />The rack is a solid metal frame that attaches to the bike frame, over the rear wheel of the bike, and the panniers are little bags that attach to the rack and help me carry all my crap. I got the rack from Old Man Mountain (<a href="http://www.oldmanmountain.com/">website here</a>). Because I am using a Cannondale road bike frame, and not a frame designed for commuting, I got the Old Man Mountain rack that attaches through the quick release on the rear wheel. I got some <a href="http://www.jandd.com/">Jandd Panniers </a>from <a href="http://www.trophybikes.com/">Trophy Bikes</a> in Philly, which is an awesome bike shop if you're ever in the area. I've got some pictures below that show the rack, the quick-release attachment, and the panniers.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqLiSMdTkprwH1YR49LPAOsL92TlOnGgkrSdGaXweQlEEUqpfMe4c1ddSvxC9MtkR4452ntSfPjQCq_Ox-wNxwk2DN0R3eatyXr3R_5DBqSj0RS7n2qtkh6nirODblp9Nh4lRWzYT91rrL/s1600/IMGP0081.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqLiSMdTkprwH1YR49LPAOsL92TlOnGgkrSdGaXweQlEEUqpfMe4c1ddSvxC9MtkR4452ntSfPjQCq_Ox-wNxwk2DN0R3eatyXr3R_5DBqSj0RS7n2qtkh6nirODblp9Nh4lRWzYT91rrL/s320/IMGP0081.JPG" alt="" id="BLOGGER_PHOTO_ID_5563151482426607394" border="0" /></a><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMh90MlGpcmy0kevgMDaUPylXV1ugNpwFkQEa_M789Wm7EYUg2iyBk10ODPF6hMUfcfbDyH3buQ290Or2P9WKsFvzbBgqvWZ9z1W7k3C7neXCts5aj6fnxYEXNv1jX27-19DD7sgb-vOYL/s1600/IMGP0082.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMh90MlGpcmy0kevgMDaUPylXV1ugNpwFkQEa_M789Wm7EYUg2iyBk10ODPF6hMUfcfbDyH3buQ290Or2P9WKsFvzbBgqvWZ9z1W7k3C7neXCts5aj6fnxYEXNv1jX27-19DD7sgb-vOYL/s320/IMGP0082.JPG" alt="" id="BLOGGER_PHOTO_ID_5563151485094436434" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5llbo6hrCh2e3MZYlMKaEXTYphLQ4k6aDQ4fQo20Qa8qQaJ1L5DXr27bGiVOinXoIPp8O6_hn2WJca2fYvY8d5TIjQJoA5fNwNvGls09nQVCYWMEAq8gfTmp_c-GxTDrvJhiTHOx7jNTt/s1600/IMGP0080.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5llbo6hrCh2e3MZYlMKaEXTYphLQ4k6aDQ4fQo20Qa8qQaJ1L5DXr27bGiVOinXoIPp8O6_hn2WJca2fYvY8d5TIjQJoA5fNwNvGls09nQVCYWMEAq8gfTmp_c-GxTDrvJhiTHOx7jNTt/s320/IMGP0080.JPG" alt="" id="BLOGGER_PHOTO_ID_5563151475244807890" border="0" /></a><br /><span style="font-weight: bold;">6. Custom, duct tape windproofing on the Helmet</span><br /><br />Basically, I covered up the vents on my helmet with duct tape to keep the cold wind out. As shown above, I had been spending so much damn money on racks, panniers, adorable toad horns, etc., that I didn't feel like spending more cash on a helmet cover. The duct tape gets the job done.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiDntC2GAHxLk3L_4HpZ6T2eKkM-_30Ucen_NkPWozNS0ZS7k0yAru70XYRTcIqCYLMTepscmvItxn10p9uoQpDR-8UDEQyRGT-mQq8w3SAE5nIP-IFXCS1aGh-Ajj3yJZ7IQoo9f4boHN/s1600/IMGP0079.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiDntC2GAHxLk3L_4HpZ6T2eKkM-_30Ucen_NkPWozNS0ZS7k0yAru70XYRTcIqCYLMTepscmvItxn10p9uoQpDR-8UDEQyRGT-mQq8w3SAE5nIP-IFXCS1aGh-Ajj3yJZ7IQoo9f4boHN/s320/IMGP0079.JPG" alt="" id="BLOGGER_PHOTO_ID_5563151470145607618" border="0" /></a><br /><span style="font-weight: bold;">7. Tools and repair gear</span><br /><br />I couldn't really fit it all into one picture, so I just am showing a few of the repair tools that I carry. I carry about 4 CO2 cartridges, three tubes, a spare tire, a hand pump, assorted allen wrenches, plus and minus sign screw drivers, plyers, and a few extra, random sized nuts and bolts. The picture below shows one of the pannier bags, the spare tire, and the hand pump.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiePYFsDJzPBcN9OgPPJAWWHNfwQFjne_-3ENr7IJBcza9IAzIFxmLPwSwNtsIwlHH_AKsEI5RdyarlN60S2VjHxhq_rFwXsuHpgmx5tX5raTkckcLXPlChXkkPNF94vxwN9ETYwT9wLl7k/s1600/IMGP0075.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiePYFsDJzPBcN9OgPPJAWWHNfwQFjne_-3ENr7IJBcza9IAzIFxmLPwSwNtsIwlHH_AKsEI5RdyarlN60S2VjHxhq_rFwXsuHpgmx5tX5raTkckcLXPlChXkkPNF94vxwN9ETYwT9wLl7k/s320/IMGP0075.JPG" alt="" id="BLOGGER_PHOTO_ID_5563151468107500306" border="0" /></a><br />In addition to all this stuff I've pictured, I'll also always carry my cell phone and my Garmin edge 605 GPS unit. I'll wear some super warm clothing on the colder days, such as a GoreTex jacket, windproof bibs tights, gloves, windproof shoe covers, etc. Most of my ride is either right next to a train line, or on a road with a Septa bus line, so if I break down, I can always catch the public transportation.<br /><br />I think that's it. Do you have any suggestions for anything else I could use for the commute?<br /><br />I hope I've done a good job answering that reader's question!Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com4tag:blogger.com,1999:blog-8982452206634436626.post-21466998980663774502010-12-21T18:40:00.002-05:002010-12-21T18:59:43.599-05:00New Years Resolutions: Start it now!It's resolution season, and that means it's time for people to make grand plans to lose 20 pounds, run that marathon, and, generally, clog up all the space in the weight room. Last year, one anonymous internet lurker even made a resolution to work out with me at my local health club (<a href="http://freybird.blogspot.com/2009/01/my-new-yurrs-resolutions.html">check it out in the comments here</a>).<br /><br />Ever since the baby Jesus made history's first resolution (let's keep the Christ in New Years!), pundits the world over have given advice on how to stick to your resolution. How can you be that guy who actually follows through?<br /><br />Well, I'm here to cut through the crap and tell you how to do it, once and for all...<br /><br />Start now.<br /><br />As in today. This minute (actually, maybe a couple minutes from now, when you finish reading my post). It's December 21, and, if you want to accomplish your goal for the new year, start it today.<br /><br />I was sitting around a couple days ago, thinking what I could do differently in 2011, and I resoluted to do more swimming and running.<br /><br />Sure, I've biked my face off in 2010, and I even got a little bit of swimming/running in with the two triathlons I did (<a href="http://freybird.blogspot.com/2010/04/2010-upper-main-line-ymca-triathlon.html">UMLY</a> and the <a href="http://freybird.blogspot.com/2010/08/first-post-in-while.html">Philly Tri</a>). If you're looking for some shameless bragging, I even hauled my Tight-End-Sized body to a 70th place bike-split at the philly tri, riding the 2005 cannondale, complete with 36-hole training wheels and 10 dollar bike shop horn to a 25mph split, out pacing some pros.<br /><br />Sorry I just got excited about my awesomeness for a second. Here's a picture of Jessi Stensland, in case you were getting bored:<br /><br /><div style="text-align: center;"><a href="http://images.ridemonkey.com/index.php?size=full&src=http%3A%2F%2Fwww.salsaandhustle.com%2FJessi_Stensland%2Ftn_Jessi2.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 300px; height: 285px;" src="http://images.ridemonkey.com/index.php?size=full&src=http%3A%2F%2Fwww.salsaandhustle.com%2FJessi_Stensland%2Ftn_Jessi2.jpg" alt="" border="0" /></a><span style="font-size:85%;"><span style="font-weight: bold;"><span style="font-size:85%;">Looking good, Jessi!</span><br /></span></span></div><br />The point is, here is how I went about planning to achieve my 2011 resolution. I went out on Sunday, December 19, 2010, and swam myself a mile.<br /><br />That's how you get a resolution done. Start it now. Putting it off just gives you more excuses to expand your ass over the holidays.Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com2tag:blogger.com,1999:blog-8982452206634436626.post-6742600050606362042010-12-06T12:25:00.005-05:002010-12-06T12:57:27.592-05:00Driver Mentality - What those crazy cars are thinkingI saw this article on the Washington Post reporting on a incident in Italy where a car ran into a group of cyclists, killing EIGHT and injuring TWO of the cyclists. <a href="http://www.washingtonpost.com/wp-dyn/content/article/2010/12/05/AR2010120501494.html">http://www.washingtonpost.com/wp-dyn/content/article/2010/12/05/AR2010120501494.html</a> The driver of the car was in the oncoming lane, passing a car, when he plowed into the cyclists. Events like this, coupled with my experience cycling 60 miles a day while commuting from West Chester, PA to the University of Pennsylvania and seeing some crazy car drivers, makes me wonder: What are those car drivers thinking?<br /><br />Here's what I've figured out...<br /><br />As a cyclist, you are following your passions, putting yourself out there in spandex, doing something different. In short, you are engaging in an activity that challenges the status quo (which is driving cars). And, whenever someone challenges the status quo, they get push back from others.<br /><br />In general, you get push back for several possible reasons: Maybe your change in game plan rocks the boat, or changes a power dynamic, or conflicts with their worldview.<br /><br />However, in regards to cycling, I believe this is why you get push back from drivers: Seeing you on your bike simply makes them uncomfortable because they wish they had the courage to truly act on their beliefs.<br /><br />A driver, seeing you out there on your bike enjoying yourself, gets frustrated with his life situation. Maybe he wants to get to the gym more, lose a few pounds, but hasn't had the drive to get himself away from the TV and into the squat rack. He sees you, and it reminds him of his inadequacies.<br /><br />Or, maybe, it's nothing related to exercise. Maybe he wants to start his own business, but he's lacked the courage to leave his cubicle-job and act on his passions. He sees you, the cyclist, as an example of people acting with courage and passion - a life he's been too scared to pursue.<br /><br />It's what Mehdi over at stronglifts.com writes about when he talks about <a href="http://freybird.blogspot.com/2008/04/crabs.html">Crabs</a> (not, not those kind of crabs). Whenever you try to do something different, better, there are those people who try to bring you down.<br /><p>So, he swerves, swears, speeds.<br /></p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVgTpMAsvfWnz23K-XhaFuQgHh2A8qayyV4EhFQHvyqnfaWRne3aVMRTaZOj6CuLegv3DuTGnYYgMdg7HloTSYmwjsM0oE-xqwT9wiPeH0Jj5jBQOPO_G_rN9H1nwxYBemqHggo5XOa5QQ/s1600/finger_road_rage_pic.339144246_std.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVgTpMAsvfWnz23K-XhaFuQgHh2A8qayyV4EhFQHvyqnfaWRne3aVMRTaZOj6CuLegv3DuTGnYYgMdg7HloTSYmwjsM0oE-xqwT9wiPeH0Jj5jBQOPO_G_rN9H1nwxYBemqHggo5XOa5QQ/s320/finger_road_rage_pic.339144246_std.jpg" alt="" id="BLOGGER_PHOTO_ID_5547626620960751794" border="0" /></a><br />Basically, he compensates. It's the same reason the 45 year-old guy gets himself a porsche, or cheats on his wife. He's got to prove something. Deep down he knows that he's a coward, but he has a chance to be a tough guy behind the wheel.<br /><br />It all sounds kind of cute and pitiful when I write about it here, but the tragic part is that this mentality kills cyclists. I realize that some drivers out there will counter, arguing that cyclists are jerks and cause accidents, too. However, an Australian study has shown that when drivers and cyclists get in an accident, the driver is to blame in 87% of the incidents. <a href="http://news.smh.com.au/breaking-news-national/study-blames-drivers-for-bike-crashes-20101122-18330.html">Source. </a><br /><br />So, take it easy out there drivers. Instead of trying to compensate for your inadequacies by acting like a big shot behind the wheel of a car... why not actually do something productive? Go to the gym, open that business, ask that girl out. Act with some passion - passion that doesn't result in the death of a cyclist.Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com0tag:blogger.com,1999:blog-8982452206634436626.post-35618834803581402082010-11-13T10:38:00.005-05:002010-11-13T16:05:49.768-05:00Triathlon Juice: Homemade Sports Drink RecipeThe prices of sports drinks aimed at triathletes are getting out of hand. For example, here's a 20-serving canister of Amino Vital for 42 bucks. That's two dollars for 16 oz. of fluid.<br /><br /><div style="text-align: center;"><iframe src="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=000000&IS2=1&bg1=FFFFFF&fc1=000000&lc1=0000FF&t=frebir-20&o=1&p=8&l=as1&m=amazon&f=ifr&md=10FE9736YVPPT7A0FBG2&asins=B0011DO2G8" style="width: 120px; height: 240px;" marginwidth="0" marginheight="0" frameborder="0" scrolling="no"></iframe><br /><br /><br /><div style="text-align: left;">For a big (bird) triathlete like me, I try to drink <span style="font-style: italic;">at least</span> 16 oz. of fluid every 5 miles, or about every 15-20 minutes. Right now, I am commuting about 60 miles a day. Doing some simple math (for all those non-retards out there), that's about 192 oz. of fluid per ride. If Amino Vital costs 2 dollar per 16 oz. swig, that comes out 24 dollars of Amino Vital <span style="font-style: italic;">per ride</span>.<br /><br />If you're keeping track so far, that's exactly $24 more than I have in my bank account. Clearly, I am in need of some other sports drink option, something other than the bank-busting (piece of crap) drinks that populate the market.<br /><br />Here's my recipe for a homemade sports drink brew. I call it <span style="font-style: italic;">Triathlon Juice</span>, in honor of <a href="http://www.drinksmixer.com/drink10129.html">Crunk Juice</a>, the liquid-cocaine, rapper-invented, alcohol/caffeine drink that's <a href="http://www.southbendtribune.com/article/20101113/News01/11130322/1129/News">making headlines for hospitalizing college students</a> (who are otherwise innocent and well-meaning... yeah, right, blame it on the Crunk Juice). For the extra attuned pop-culture aficionados out there, Crunk Juice is also the name of a historically bad album by the easily <a href="http://www.youtube.com/watch?v=9WVmWKB9xjU&feature=related">spoofable</a> Lil' John. hhhhhWWHHAAAT!!!?<br /><br /><div style="text-align: center;"><iframe src="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=000000&IS2=1&bg1=FFFFFF&fc1=000000&lc1=0000FF&t=frebir-20&o=1&p=8&l=as1&m=amazon&f=ifr&md=10FE9736YVPPT7A0FBG2&asins=B00031TX8G" style="width: 120px; height: 240px;" marginwidth="0" marginheight="0" frameborder="0" scrolling="no"></iframe><br /><br /><br /><div style="text-align: left;">Here's the recipe for <span style="font-weight: bold;">Triathlon Juice</span>:<br /><br /><ul><li>16 oz. (2 cups) Orange Juice</li><li>Two Scoops of Country Time lemonade (about 1/3 cup) ... or any powered drink mix</li><li>A couple shakes of table salt</li><li>optional: two tablespoons protein powder</li><li>48 oz. (6 cups) water</li></ul>Mix all the ingredients together in a big bottle. Shake shake shake. Makes 64 oz.<br /><br />That's it. It's cheap, easy to make, and it has as much (or more) nutrition than any sports drink you're gonna buy in the store. It has all your electrolytes, calories, water, and, optionally, a little kick of protein, which is all the rage in those expensive drink mixes. Each 16 oz. has approximately 100 calories.<br /></div></div></div></div>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com1tag:blogger.com,1999:blog-8982452206634436626.post-83912756951837476772010-10-11T21:39:00.002-04:002010-10-11T21:46:42.702-04:002010 Bike Mileage UpdateHey Bird Fans!<br /><br />Big news... I just updated my 2010 cumulative cycling miles at <a href="http://bikejournal.com/profiles.asp?rname=jeffthemaximum">bikejournal.com</a>, and I found out that I have 8,230 miles so far!<br /><br />I am really excited about it. The most miles I've ever had in a year, before this year, was 2009's 7,228. So I am way ahead of that.<br /><br />Plus, I am on track to hit 10,000 miles, which is a huge cycling landmark.<br /><br />This is the first year since 2005 when I have not had some sort of injury/sickness. In all those other years, I've lost at least a few months. This year, it's been non-stop cycling since Jan. 1!<br /><br />Not that there haven't been setbacks... such as the massive snow storms we had early in the year, and the ambiguous and nagging knee pain that sometimes haunts me (it hasn't for a while, tho.) Not to mention the TWO seperate Chris King hubs that I broke, because I am just that massive and powerful.<br /><br />So, I am dominating.<br /><br />By the way, if you're a cyclist, you should definitely check out <a href="http://bikejournal.com/profiles.asp?rname=jeffthemaximum">bikejournal.com</a>. Get site for logging your miles and comparing with your buddies.Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com0tag:blogger.com,1999:blog-8982452206634436626.post-77487500191260418292010-10-06T10:57:00.005-04:002010-10-06T22:26:42.963-04:00Willistown United Methodist Church Members Ignore Stranded CyclistWillistown United Methodist Church, you suck. Terrible, hypocritical, hell-worthy: these are all adjectives that I thought described you. My blog probably gets more traffic than your crap-ball website. I hope that when people google "willistown united methodist church" that my blog comes up first. That way, people can come here and find out what you're really about: sucking.<br /><br />Let me explain... a few days ago, I was on my 60-mile round trip bike commute to Upenn, riding down West Chester Pike (route 3), when I blew out a tire. Oh, and it was Sunday.<br /><br />This happened right in front of your church, so I stopped directly in the middle of the driveway to your parking lot. Cars were coming in out and of your parking lot. Perhaps service was just letting out? It was about 11am, Sunday morning, so there was a good crowd there.<br /><br />So, let's picture this: me, blown out back tire, stranded, trying my best to patch up the huge cut in the rubber, sweating, alone, in need of help.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9psapXtMFZGzbNHz-RV1jps86cEr-etUyqbz7x9wb1u50OEZealRGTTTKbk2GP9C9ua9VkhCobzJLg1bVb_2g0NXo_B7pWx8gCjADIgzTUe3oJ30PQOWLdmulxRV7lO_uEZR2ohyBSoGx/s1600/stranded.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 268px; height: 203px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9psapXtMFZGzbNHz-RV1jps86cEr-etUyqbz7x9wb1u50OEZealRGTTTKbk2GP9C9ua9VkhCobzJLg1bVb_2g0NXo_B7pWx8gCjADIgzTUe3oJ30PQOWLdmulxRV7lO_uEZR2ohyBSoGx/s320/stranded.jpg" alt="" id="BLOGGER_PHOTO_ID_5524949123799685250" border="0" /></a><br />Not one car of your church members offered to help me out. ZERO. Nobody rolled down the window and said, "Are you ok?" Nobody even waved, or made eye-contact. You just kept driving. Church members, with a guy in need sitting right in front of their church, don't even offer to help. Way to go, bastards. You must have had some pretty tasty brunches that you needed to get to.<br /><br />This is Willistown United Methodist Church, in case I didn't mention it (I know I did). Here's a google map in case you want to go hang out with these guys:<br /><br /><br /><iframe width="425" height="350" frameborder="0" scrolling="no" marginheight="0" marginwidth="0" src="http://maps.google.com/maps?q=Willistown+United+Methodist&gl=us&cd=1&ei=qS-tTL3LMIjeyAX75523Bg&sll=39.974384,-75.452822&sspn=0.006295,0.006295&ie=UTF8&hl=en&view=map&cid=11011417123085482742&ved=0CGQQpQY&hq=Willistown+United+Methodist&hnear=&ll=39.963981,-75.492167&spn=0.006295,0.006295&iwloc=A&output=embed"></iframe><br /><small><a href="http://maps.google.com/maps?q=Willistown+United+Methodist&gl=us&cd=1&ei=qS-tTL3LMIjeyAX75523Bg&sll=39.974384,-75.452822&sspn=0.006295,0.006295&ie=UTF8&hl=en&view=map&cid=11011417123085482742&ved=0CGQQpQY&hq=Willistown+United+Methodist&hnear=&ll=39.963981,-75.492167&spn=0.006295,0.006295&iwloc=A&source=embed" style="color:#0000FF;text-align:left">View Larger Map</a></small><br /><br />So, basically I hope you rot in hell. I left my destroyed tire, tube, and used CO2 cartridge out front, right where I was stranded. Maybe next time you see someone who needs help, you can at least make eye contact with them.Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com5tag:blogger.com,1999:blog-8982452206634436626.post-72896630776749551152010-09-12T16:44:00.007-04:002010-09-12T20:02:44.657-04:00Triathlete as Proactive Patient: Tips for your trips to the DoctorWhether it's a crash, overuse injury, or non-triathlon illness, most triathletes are going to end up seeking medical help for some reason. As an experienced patient, I can tell you this: <span style="font-weight: bold;">Be a Proactive Patient.</span><br /><br />By <span style="font-weight: bold;">Proactive Patient</span>, I don't mean that I want you to be someone who eats all your vegetables and takes a 30 minute walk 4 days a week (although these are all good things). I mean that once you become a patient, you need to be a confident, organized, out spoken, well-read, and demanding patient.<br /><br />For example, you're out for a morning run, step on the curb the wrong way, and hear a loud crack as you roll your ankle. "Damnit, I've broken it" you think. So, you hobble your crippled leg into the orthopedists office, sit in a room for 30 minutes with no pants on, then finally see the doctor.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPf3HlsUlY8iKEAdLNBVsV2mC-dl5XeEDOnOYFTOQxytqwJ90RAdrEHDcsEkDB5SfLGjgbnA1BwItF9_qlUooSB1x4xLhClfqCJKS2YtVAlfmf-DJj-6UPRQeNoVT7Xidzd3LWIDebc7il/s1600/27eg0y1x.jpg"><br /></a><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb6Lm4mJZXyb30g58HGCcxcftCk-i-Gk1o3o-uEFkLu2Q9JVsdOU8asMUJrauq6BRWRKdmd304lZHD9V_8xvJE6WH4Z_ioObKcrlS-WIGDsGoItLKbGeu77a-mmS1v9rZigZj_tlFiT9B3/s1600/images.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 209px; height: 242px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb6Lm4mJZXyb30g58HGCcxcftCk-i-Gk1o3o-uEFkLu2Q9JVsdOU8asMUJrauq6BRWRKdmd304lZHD9V_8xvJE6WH4Z_ioObKcrlS-WIGDsGoItLKbGeu77a-mmS1v9rZigZj_tlFiT9B3/s320/images.jpg" alt="" id="BLOGGER_PHOTO_ID_5516133630975480578" border="0" /></a><span style="font-weight: bold;font-size:85%;" >No pants allowed while you wait for the doctor</span><br /><br /><div style="text-align: left;">He tells you there's no need for an X-ray, it's just a simple sprain, and that you should rest for 4-6weeks. That'll be $150, thanks.<br /><br />As a proactive patient, you don't take that shit. You tell him you want an X-ray, you tell him if he refuses, you aren't paying for the office visit, and then you go and get yourself a second opinion anyway. And you put your damn pants on unless he specifically needs to look underneath them.<br /><br />Here's some specific steps for becoming a <span style="font-weight: bold;">Proactive Patient:<br /></span></div><div style="text-align: left;"><br /></div></div><span style="font-weight: bold;">1. Get Second Opinions</span><br /><br />Always get a second opinion, no excuses. Here's a little story to illustrate their importance... I have been dealing with a pain in the medial area of my left knee for a while now. I decided to get it checked out by a sports chiropractor. He quickly diagnoses Plica Syndrome, an irritation around the knee usually caused by muscle imbalances. He can help me out by massage treatment and muscular physical therapy. Since I've had trouble with clots, I decide to see a vascular surgeon about the pain. He quickly diagnoses the same pain as Post Thrombotic Syndrome, a painful condition caused by scarring inside the veins. I go to the Orthopedic Surgeon for a third opinion. He gets an MRI and diagnoses a torn meniscus (although this doesn't show on the MRI). He recommends a cortisone shot, and exploratory surgery.<br /><br />Three doctors, three different diagnoses. And, interestingly, each diagnoses corresponded perfectly to a treatment in that doctor's respective field.<br /><br />What did I do? Nothing, and the knee feels great.<br /><br />The moral is, get a second opinion. If I had ONLY gone to the orthopedic surgeon, and had I blindly followed his advice, I'd be recovering my meniscus reconstruction surgery right now. Instead, I am busy being awesome.<br /><br /><span style="font-weight: bold;">2. Ask what you can do</span><br /><br />Assuming you get a definitive diagnosis, make sure you find out what exercise you can do to stay active, and even gain some fitness while you are out with your illness/injury. Say you've developed an overuse problem with your shoulder. Most likely you'll get set to a therapist who'll prescribe a series of shoulder rehab exercises. But you've also got two good legs, plenty of good core musculature, one good arm that can all use a good training effect. The proactive patient finds out what movements and exercises won't interfere with her recovery.<br /><br /><span style="font-weight: bold;">3. Leave a doctor you don't like/respect/trust</span><br /><br />I hear people say things similar to this so often it makes me want to stick packing peanuts in my earholes, "Yeah, I went into the doctor, and he made me wait for an hour! Then, when he came in, he just refilled my prescriptions and didn't even listen to my concerns about the headaches. He just said I should relax."<br /><br />Leave your doctor! Find a new one! Just because there's a lot of crappy doc's out there doesn't mean there aren't some really awesome ones, too. Dr. House, for example, can diagnose just about any disease.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPf3HlsUlY8iKEAdLNBVsV2mC-dl5XeEDOnOYFTOQxytqwJ90RAdrEHDcsEkDB5SfLGjgbnA1BwItF9_qlUooSB1x4xLhClfqCJKS2YtVAlfmf-DJj-6UPRQeNoVT7Xidzd3LWIDebc7il/s1600/27eg0y1x.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 263px; height: 198px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPf3HlsUlY8iKEAdLNBVsV2mC-dl5XeEDOnOYFTOQxytqwJ90RAdrEHDcsEkDB5SfLGjgbnA1BwItF9_qlUooSB1x4xLhClfqCJKS2YtVAlfmf-DJj-6UPRQeNoVT7Xidzd3LWIDebc7il/s320/27eg0y1x.jpg" alt="" id="BLOGGER_PHOTO_ID_5516178918496745426" border="0" /></a>I once had an endocrinologist at Johns Hopkins University prescribe me an incorrect dosage for a medicine... 7 times the recommended dosage, just because she was not familiar with the prescription protocol. Good and bad Docs are everywhere... if yours sucks, go find a new one!<br /><br /><span style="font-weight: bold;">4. Pursue all of your concerns</span><br /><br />Get any problem checked out, even if it seems insignificant. A small cough could be a sign of lung cancer, or a leg pain could indicate Deep Vein Thrombosis. In most cases, unless you are actively and obviously dying, doctors aren't going to go out of their way to treat a condition of yours.<br /><br />Worried that your malaise could indicate hypothyroidism? Feeling occasionally lightheaded and worried that your have some anemia? Stop worrying about it, stop searching the internet trying to diagnose yourself. Get yourself to a doctor and find out for sure! (Then go get a second opinion!)<br /><br /><span style="font-weight: bold;">Closing Thoughts</span><br /><br />I don't want to put a bad spin on the medical industry, for there are definitely some unbelievable people working there. However, just like any job, there are those health care professionals who are just there to punch the clock. It's up to you to clearly, confidently, and aggressively advocate for yourself. If you aren't satisfied with your care, go find a new doctor, go get a second opinion, and put some pants on!Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com1tag:blogger.com,1999:blog-8982452206634436626.post-66357692474842192252010-08-31T18:57:00.004-04:002010-08-31T19:24:27.911-04:00Homemade Banana Ice Cream RecipeIt's possible to make creamy, delicious homemade Ice Cream with only three HEALTHY ingredients, and you don't need an ice cream maker. You just wet your pants, didn't you? Jesus, go clean up, then come back and finish reading.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic3O3hXudnC2jJlfJNb0a64i9JWXnEX6ij_qGOxn7Zg-bkrjNNDpQhRWnImKqHSKBFhMmuwr_Zz-5HjFVhTpwG5WqXghnMoJUIbn2sLFiHBulM8nuNIOzqubfYmrXNrgkWsBNAEVl2m6bv/s1600/2009_08_19-IceCream.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 217px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic3O3hXudnC2jJlfJNb0a64i9JWXnEX6ij_qGOxn7Zg-bkrjNNDpQhRWnImKqHSKBFhMmuwr_Zz-5HjFVhTpwG5WqXghnMoJUIbn2sLFiHBulM8nuNIOzqubfYmrXNrgkWsBNAEVl2m6bv/s320/2009_08_19-IceCream.jpg" alt="" id="BLOGGER_PHOTO_ID_5511714022621517970" border="0" /></a>Rejoice ice cream-aholics! My name is Frey, and I have come to your salvation with a ridiculously delicious ice cream recipe.<br /><br />That's right<br /><br />I almost feel guilty tellin gyou about this recipe. See, I've been making and eating this ice cream for several months, but I haven't posted it on the blog. Not telling you about this awesome recipe earlier makes me a bad person. I apologize.<br /><br />The secret is this: Frozen bananas. When you whirl them in the food processor, they get a delicious, creamy texture. You have to trust me on this little bit of kitchen magic; I was also doubtful about the quality of the recipe when I first heard about it. Give it a shot and you'll get a creamy, custard-style treat!<br /><br />Here it is:<br /><br /><span style="font-weight: bold;">2 Bananas<br />1/3 cup plain yogurt<br />honey (optional)<br /><br />Cut the bananas into 1/2" slices, and freeze for at least 4 hours. Throw them in the food processor, along with the yogurt, and, if desired, a few tablespoons of honey. Let the food processor go to town. Initially, you'll have a crumbly mixture, and pieces of banana will stick together in larger clumps. You'll have to stop the machine and scrape down the sides, and break up the larger chunks of banana a couple times with a spoon. Stick with it, and eventually the bananas will turn creamy. Stop the processor and eat your face off!<br /><br /></span>That's it.<br /><br />There's an endless amount of variety you can add to this basic recipe. Try sprinkling some granola on top for a healthy breakfast treat. Mix in a couple tablespoons of peanut butter. Drop in a scoop of protein powder for a post workout muscle-building feast. Holy crap just go make it now and make sure you take some spare pants just in case you have another accident when you first taste it.<span style="font-weight: bold;"><br /></span><br />I've also heard this (but never tried it)... Apparently you can skip the yogurt, and use ONLY bananas. With this banana-only option, you can refreeze the ice cream right after you make it. When it refreezes, you have a banana ice cream that resembles hard-scoop style ice cream. Give it a shot and let me know if that works!Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com0tag:blogger.com,1999:blog-8982452206634436626.post-34089564789778637242010-08-25T17:06:00.011-04:002010-08-25T18:45:28.477-04:00Designing a healthy triathlon dietI have found the path to triathlon nutrition nirvana. <span style="font-weight: bold;">Eat what makes you happy. </span>Let me tell you how I made this deceptively simple discovery.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvRMoNUhgrXN1RtOeb-pTg72ITagIHaj3nnMc1ar1cyPMOEQbumDdgc9ofyS6WfXunUy_AaHhnPA2u7_I3AKmVeYx_oQT3hoBDZqZQ-noTCVxLhDRGVBYTYCTeGl2YgWLNLgwybTnm8X_H/s1600/buddhist_circuit_a5_index.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 243px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvRMoNUhgrXN1RtOeb-pTg72ITagIHaj3nnMc1ar1cyPMOEQbumDdgc9ofyS6WfXunUy_AaHhnPA2u7_I3AKmVeYx_oQT3hoBDZqZQ-noTCVxLhDRGVBYTYCTeGl2YgWLNLgwybTnm8X_H/s320/buddhist_circuit_a5_index.jpg" alt="" id="BLOGGER_PHOTO_ID_5509472207346867250" border="0" /></a>At first, it didn't seem to me like it should be possible to find such a simple solution to sports nutrition, because today's triathlete hears different advice from everywhere regarding what to eat.<br /><br />Dave Scott, 8-time Hawaii Ironman world champion, followed a strictly vegan diet during the years he was atop the triathlon world, while Michael Phelps famously ate dump-trucks full of pizza, energy drinks, and candy bars while training for his record breaking 2008 Olympic performance. Phelps also frequented the bong.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhpGCzu3Oav9opMclH_6dBw6wIjQccyxXLR2OLywuHcp4klY5ZImx2octmoGOfelXhFDCNYh6a_NZjiOD4JnWef4MLW_u20lbgC8NtTCa6lFkTshoL7orr_thPZRpvvG-7fwyCAeHZ9eVq/s1600/michael-phelps-bong.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 240px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhpGCzu3Oav9opMclH_6dBw6wIjQccyxXLR2OLywuHcp4klY5ZImx2octmoGOfelXhFDCNYh6a_NZjiOD4JnWef4MLW_u20lbgC8NtTCa6lFkTshoL7orr_thPZRpvvG-7fwyCAeHZ9eVq/s320/michael-phelps-bong.jpg" alt="" id="BLOGGER_PHOTO_ID_5509472667768480386" border="0" /></a><span style="font-weight: bold;"><span style="font-size:85%;">Phelps is not usually regarded as the gold medalist of nutrition</span><br /></span></div><br />Paleo eating is the new hot triathlon diet, with well respected proponents such as exercise physiologist Loren Cordain, Ph.D. and and triathlon coach Joe Friel. It advocates "eating like a caveman", meaning more proteins, healthy fats, and elimination of modern carbohydrates, wheat, rice, corn, etc. On the other end of the spectrum, just about every endurance sports nutrition book published since modern man replaced the caveman has advocated eating around 50-75% of one's calorie's from carbs.<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUUJj-m8lKnJpofa9obV9Wge9xIbRBZnFU-qympuWRtZbYQKV3LgtkU_buwEKFNC4xtBpqgtWYSTF0FZwsu9TERLtc5pYcrejDRr1wVrxmVxKFoheoJJB4xrtJf0n3rnphirF5JHUmIzS2/s1600/caveman.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 295px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUUJj-m8lKnJpofa9obV9Wge9xIbRBZnFU-qympuWRtZbYQKV3LgtkU_buwEKFNC4xtBpqgtWYSTF0FZwsu9TERLtc5pYcrejDRr1wVrxmVxKFoheoJJB4xrtJf0n3rnphirF5JHUmIzS2/s320/caveman.jpg" alt="" id="BLOGGER_PHOTO_ID_5509473382967943090" border="0" /></a><span style="font-size:85%;"><span style="font-weight: bold;">Did the caveman have a healthier diet than you?<br /><br /></span></span></div>There's plenty of examples of conflicting advice, but, most disconcerting is the fact that an athlete can't even trust major government agencies (such as the Food and Drug Administration) or highly trusted, medically approved organizations such as the American Heart Association. Most of these respected organizations have extensive ties to food and/or drug manufacturers, and, consequently, stand to benefit from endorsing certain nutrition hypotheses. <a href="http://www.cspinet.org/new/pdf/lift_the_veil_guts_fnl.pdf">In 2002, The American Heart Association earned over two million dollars from it's 'heart-check' logo</a>, while endorsing supposedly heart healthy products such as:<br /><br /><ul><li>Cheerios, Cocoa Puffs, Cookie Crisp and Count Chocula</li><li>Healthy Choice Low Fat Ice Creams</li><li>Chocolate Moose Milk Chocolate Drinks</li><li>Malt-O-Meal Honey Graham Squares and Honey Nut Toasty O's</li><li>Pop-Secret 94% Fat Free Butter Microwave Premium Popcorn</li></ul>Seems like highly-processed, nutrient-devoid, sugar bombs you say? The AHA endorses these products, and athletes like Michael Phelps have won gold medals while eating similar crap, so who are you to say this packaged crap is bad for you?<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVQRTRyz6iXo049Qqyd9ySAtXW2f0d7cdA7dTk1ILcm64JInLKjItTD1j_SouVIqOg1ck-1Kqnu74F7J2tW-oiuI7GxZKAyyCUj4vAyiGymvSMBuMiTPmxsgFO5nSKGpJnepY7CwjKQGuj/s1600/count-chocula-sale1.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 245px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVQRTRyz6iXo049Qqyd9ySAtXW2f0d7cdA7dTk1ILcm64JInLKjItTD1j_SouVIqOg1ck-1Kqnu74F7J2tW-oiuI7GxZKAyyCUj4vAyiGymvSMBuMiTPmxsgFO5nSKGpJnepY7CwjKQGuj/s320/count-chocula-sale1.jpg" alt="" id="BLOGGER_PHOTO_ID_5509476767262191602" border="0" /></a><span style="font-size:85%;"><span style="font-weight: bold;">General Mills and the AHA sell a lot of shit<br /><br /></span></span><div style="text-align: left;"><span style="font-size:100%;">I've spent so much time detailing the confusion regarding sports nutrition (and healthy eating in general) to prove a point: No one knows what makes a healthy diet.<br /><br />In face of this conclusion, what is an athlete to do? Eat what makes you happy!<br /><br />The only caveat I place on my five-word nirvana is this: Eat what makes you <span style="font-style: italic;">truly</span> happy. For some people, the Cold Stone sundae is truly enjoyable, while for others, they enjoy the moment then feel guilty afterwards.<br /><br /><embed src="http://www.ebaumsworld.com/player.swf" allowscriptaccess="always" flashvars="pageurl=http://www.ebaumsworld.com/video/watch/80893469/&file=http://media.ebaumsworld.com/mediaFiles/video/494827/80893469.flv&mediaid=80893469&title=Aziz Ansari on ColdStone&tags=aziz,ansari,stand,standup&description=A cut from Aziz Ansari stand up comedy titled "Intimate Moments for a Sensual Evening", aired January 17, 2010. &displayheight=325&backcolor=0x0d0d0d&lightoclor=0x336699&frontcolor=0xcccccc&image=http://images.ebaumsworld.com/thumbs/video/494827/80893469.jpg&username=lionelk" wmode="transparent" loop="false" menu="false" quality="high" bgcolor="#ffffff" type="application/x-shockwave-flash" pluginspage="http://www.macromedia.com/go/getflashplayer" width="425" height="345"></embed><br /><br />For some people, eating a bowl of oatmeal with organic, fresh blueberries is delicious, while others see it as gruel fit for a horse. Whatever makes you feel truly good, eat it.<br /><br />In regards to triathlon, "eat what makes you happy" includes eating foods beneficial to athletic performance. That is, if the Powerbars you eat during your long ride bring you increased energy, and if increased energy on a long ride makes you happy, then that Powerbar just made you happy. Eat it!<br /><br />For me, some grass-fed beef, oatmeal, kefir, fresh fruit/vegetables, peanut butter, and bagels are among my favorite foods. In addition to the deliciousness I taste with each of these foods, I find "feel good" from knowing that I am nourishing myself with quality goodness. It makes me happy.<br /><br />What about you? What food makes you happy and why?<br /><span style="font-weight: bold;"></span></span></div></div>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com0tag:blogger.com,1999:blog-8982452206634436626.post-43484202804219206172010-08-24T16:17:00.010-04:002010-08-24T16:59:10.034-04:00First Post In a WhileHey bird fans, it's been a while since I've posted on here. What have I been up to? Here's a little summary:<br /><br /><span style="font-weight: bold;">1) Getting ready for grad school<br /><br /></span>I'm starting up a masters program at Upenn this fall, and I'm pretty pumped for it. I don't know if you've noticed a decline in the writing quality of my posts over the last couple years, but I have definitely gotten dumber since I finished as an undergrad in 2007. Hopefully, the dedicated academic work will improve my vocabulary, sentence structure, focus, etc... all things that will make for better blog quality. It's a program for Language and Literacy in Education, and my guess is the professor's don't accept words like "n00b" when I'm talking about beginning readers. <span>I've been spending too much time on the internet...</span><span style="font-weight: bold;"><br /><br />2) Going Barefoot<br /></span><br />I've been wearing the Vibram Fivefingers for about a year. I really haven't worn shoes since I came back from my knee surgery last fall. I walk the dogs barefoot, and I've even built myself a barefoot cycling pedal. I was running a good 20 miles a week in the vibrams for a few weeks. Jump rope, walking around NYC, biking 40 miles, lifting... I've been doing it all either barefoot or wearing the Vibrams. If you're a triathlete or a runner and you haven't tried the Five Fingers, give it a shot:<br /><br /><div style="text-align: center;"><iframe src="http://rcm.amazon.com/e/cm?lt1=_blank&bc1=000000&IS2=1&bg1=FFFFFF&fc1=000000&lc1=0000FF&t=frebir-20&o=1&p=8&l=as1&m=amazon&f=ifr&md=10FE9736YVPPT7A0FBG2&asins=B002F5440U" style="width: 120px; height: 240px;" marginwidth="0" marginheight="0" frameborder="0" scrolling="no"></iframe><br /></div><br />The only downside is all the questions and stares you get.<br /><br />Here's a quick FAQ section, should you, the reader, ever see someone wearing a pair of Vibrams and feel a sudden urge to ask a stupid question:<br /><br />What do you do if you step on a nail? (I don't know, I haven't hit any yet)<br />Are they comfortable? (Yes, why the hell else would I be wearing these butt ugly shoes.)<br />What are those? (Shoes.)<br />Can you step on broken glass? (Yes. But, more importantly, why are you so concerned about dancing around on piles of broken glass?)<br /><span style="font-weight: bold;"><span style="font-weight: bold;"><br />3) Drinking<br /><br /></span></span><span><span><span>I love to booze, but, I had quit for the last few years. I started to drink again, and it's been delicious. Don't worry, it hasn't been hurting my training. In fact, I put down a respectable 10 drinks, slept it off, woke up hung over, then biked 92 miles just this past Saturday. Cheers!</span></span></span><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><br /><br /><span style="font-weight: bold;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyhClhU1wyqN_hIrwIB_l4VhRVdDPtd1CKAH17YxlzwkGGcQFlqcD_XXuDl3OsW7lKKwCy7nPZKWSS3WwRAIP1UfXid1ymRF4-pnP_aVm-t0sB3org9o5PBD8S8R0ORHaCpFzoTwOgkhG8/s1600/_45198360_beer_ap466.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 206px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyhClhU1wyqN_hIrwIB_l4VhRVdDPtd1CKAH17YxlzwkGGcQFlqcD_XXuDl3OsW7lKKwCy7nPZKWSS3WwRAIP1UfXid1ymRF4-pnP_aVm-t0sB3org9o5PBD8S8R0ORHaCpFzoTwOgkhG8/s320/_45198360_beer_ap466.jpg" alt="" id="BLOGGER_PHOTO_ID_5509078946176827490" border="0" /></a></span><br />4. Philadelphia Triathlon<br /><br /></span></span></span><span><span><span>Did I mention I did the philly tri, and I outsplit a few of the pro's on the bike? I did the Olympic distance race, but it got turned into a duathlon, with a 3.1 mile run, then a 24 mile bike, followed by a 6.2 mile run.</span></span></span><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><br /><br /></span></span></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDVaRUgx9GCgWujR-70D2aJ39IA5DctW2_5LmT3RW9B8a1d54-h9CQSbRLma0sUbHb5vpb1ryahi-3MVQW3OU2LGpofX5Mnvn1d2qfooYxlRl6hvvWc-fN7zYMCDRSrdq_GVDP7B8-jl-2/s1600/37400_1307080006210_1506842170_30678963_3795511_n.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDVaRUgx9GCgWujR-70D2aJ39IA5DctW2_5LmT3RW9B8a1d54-h9CQSbRLma0sUbHb5vpb1ryahi-3MVQW3OU2LGpofX5Mnvn1d2qfooYxlRl6hvvWc-fN7zYMCDRSrdq_GVDP7B8-jl-2/s320/37400_1307080006210_1506842170_30678963_3795511_n.jpg" alt="" id="BLOGGER_PHOTO_ID_5509080145996509538" border="0" /></a><br /><span><span>It's hard to pick me out of a crowd at a triathlon...</span></span><span style="font-weight: bold;"><span style="font-weight: bold;"><br /></span></span><span><span><br />I was just reading back over this post, and it seemed a little boring, unfunny, and self-centered, so, to keep you entertained, here's a picture of Desiree Ficker:</span></span><span style="font-weight: bold;"><span style="font-weight: bold;"><br /><br /></span></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd5f7m7lPOnfZn0FFQd7LI1XSFgLg19k2wg5QjqEKinVm6EJs3WkBo5frNWkmcl26cNOAL8CugE6zWzykCG3CHlkW9p6pCC8qc8FGFyi5Yb1_SQL6tMA9og5WiGz502afH8aUggWOp_hAW/s1600/6a00d83451b18a69e2013482cb48f6970c-800wi.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 238px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd5f7m7lPOnfZn0FFQd7LI1XSFgLg19k2wg5QjqEKinVm6EJs3WkBo5frNWkmcl26cNOAL8CugE6zWzykCG3CHlkW9p6pCC8qc8FGFyi5Yb1_SQL6tMA9og5WiGz502afH8aUggWOp_hAW/s320/6a00d83451b18a69e2013482cb48f6970c-800wi.jpg" alt="" id="BLOGGER_PHOTO_ID_5509081363700450514" border="0" /></a>That's about it for now. Get off the 'net now and go biking!<br /><br />What? You're still here? Well, if you insist on continuing to read my blog instead of train, here's a great new video by Cee-Lo. But, I'll only show it to you if you promise to log off after you watch it. Promise? Pinky Swear? Good. Here it is:<br /><br /><object width="480" height="289"><param name="movie" value="http://www.youtube.com/v/CAV0XrbEwNc&color1=0x5d1719&color2=0xcd311b&hl=en_US&feature=player_embedded&fs=1"><param name="allowFullScreen" value="true"><param name="allowScriptAccess" value="always"><embed src="http://www.youtube.com/v/CAV0XrbEwNc&color1=0x5d1719&color2=0xcd311b&hl=en_US&feature=player_embedded&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="480" height="289"></embed></object>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com0tag:blogger.com,1999:blog-8982452206634436626.post-78868711364372098612010-06-16T19:29:00.006-04:002010-06-16T19:45:46.091-04:00Wear Your Bicycle Helmet, Stupid.I've been seeing some guy riding around the roads of West Chester, PA, and this jerk is consistently not wearing a helmet. You know the type, the wannabe euro-racer type. The guy who thinks, "Hey, if I don't wear a helmet, I'll probably be as good of a rider as Marco Pantani circa 1998!"<br /><br /><div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7ZFJuKiuBf1ld2sv8gD__fA0B6QsCz_N8AM8ZVyYm5gDhWcdcDgD19oQJH2aqRx_5s5ecABkkVR6MXZpdGPWqqM0OymNDrn9gz4OHAiCtlnLY_i7FABh0NkTPK-HcpLgLVPEZsZdTLz5X/s1600/pantani_m4.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 223px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7ZFJuKiuBf1ld2sv8gD__fA0B6QsCz_N8AM8ZVyYm5gDhWcdcDgD19oQJH2aqRx_5s5ecABkkVR6MXZpdGPWqqM0OymNDrn9gz4OHAiCtlnLY_i7FABh0NkTPK-HcpLgLVPEZsZdTLz5X/s320/pantani_m4.jpg" alt="" id="BLOGGER_PHOTO_ID_5483519012724863890" border="0" /></a><span style="font-size:85%;"><span style="font-weight: bold;">Marco Pantini leading the climb, sans helmet</span></span><br /><br /><div style="text-align: left;">Here's a quick, free tip: Wear a helmet. I realize it might be tough to remember. So if you get to your next ride and you think to yourself, "Did frey say to wear a helmet or to not wear a helmet?" here is a graphic to help jog your memory:<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggDDMASt2Zf-gyOfV4VRqNtmHBm1ZNTUAjXB_tYpOrrZ3o5H_zUxUBCzoDNbz4lM-4fSOKvo8nFoBl5eM5-nuBb_1p0L6nJXGmiTQvQnuP021tmazbY6LknGuvNPVV3rmY-vUyjDWfWmxG/s1600/Cyclists-23084.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 300px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggDDMASt2Zf-gyOfV4VRqNtmHBm1ZNTUAjXB_tYpOrrZ3o5H_zUxUBCzoDNbz4lM-4fSOKvo8nFoBl5eM5-nuBb_1p0L6nJXGmiTQvQnuP021tmazbY6LknGuvNPVV3rmY-vUyjDWfWmxG/s320/Cyclists-23084.jpg" alt="" id="BLOGGER_PHOTO_ID_5483519674068523378" border="0" /></a><br />In all seriousness, just wear your damn helmet. You don't look cool without the helmet, and you look even less cool when you crash and you're hemmorhaging on the side of the road. Finally, if your so bent on looking like a euro-racer, realize that you can't even ride in a UCI-certified race or a USA Triathlon certified race without a helmet.<br /><br />If you need a reminder of how badly you can get hurt while cycling, check out this crash in yesterday's Tour de Suisse:<br /><br /><div style="text-align: center;"><object height="385" width="400"><param name="movie" value="http://www.youtube.com/v/-RNAYR3KPIg&color1=0xb1b1b1&color2=0xd0d0d0&hl=en_US&feature=player_embedded&fs=1"><param name="allowFullScreen" value="true"><param name="allowScriptAccess" value="always"><embed src="http://www.youtube.com/v/-RNAYR3KPIg&color1=0xb1b1b1&color2=0xd0d0d0&hl=en_US&feature=player_embedded&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" height="385" width="400"></embed></object><br /></div><br />Can you imagine how dead Mark Cavendish would have been if he wasn't wearing a helmet? He would have been very dead. Check out the slow-motion replay of the crash at about 55 seconds into the video and you can see everyones' helmet-clad heads bouncing off the pavement.<br /></div></div>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com1tag:blogger.com,1999:blog-8982452206634436626.post-1320431218229168922010-05-11T14:17:00.006-04:002010-05-11T14:41:23.374-04:00Cycling Stretches: The Psoas and Hamstring StretchI recently came upon a very effective stretch for cyclists and triathletes, and I want to share it with you. It's the <strong><span id="SPELLING_ERROR_0" class="blsp-spelling-error">Psoas</span>/Hamstring stretch.</strong><br /><br />Here's why it's so important. We cyclists ride in a hunched over position. Consequently, cyclists have horrifically tight <span id="SPELLING_ERROR_1" class="blsp-spelling-error">psoas</span> muscles (the main <span id="SPELLING_ERROR_2" class="blsp-spelling-error">hipflexor</span>). Check out this picture to see what I mean... notice that the leg never fully extends during the pedal stroke:<br /><br /><p><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 228px; DISPLAY: block; HEIGHT: 210px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5470080356714999922" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg7tsLzy2eolR_90Sn6mJX0bd-9i_jvXmhIe2IX0qKSHggEBKO4lazvaPaxCR6OTYX44jWVCKn9zUAOK-VYhdaupz82tMiw7dC2az9sssQlTxJOlL0bZg5CDfqham16r9yxydpB1MCgE_m/s320/bike_fit1sideview.jpg" /></p><p>We ride in a hunched over position, which is bad enough. But, for most recreational cyclists, you sit in a hunched over position all day, too. While you're working at your computer and sitting at your desk, you probably look like this:</p><p><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 223px; DISPLAY: block; HEIGHT: 260px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5470082053993404722" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaVzg8_GnRset57bh5BffRqYPc0Pzk_FipU9pTOelAkdLWyrMAH5ihV5zbglmXM9UXMiq2jyfbqRRYWKkU0OwdPLPnUcavx_OEovFH4s8Yliz_lgS_hcHY5vDyEXj6fXNaWKve1enfHjUV/s320/desk-skeleton.jpg" /></p><p></p><p>Notice this poor skeleton worker man is all hunched over again, with his <span id="SPELLING_ERROR_3" class="blsp-spelling-error">psoas</span> in a tight position.</p><p>On a side note, if you're reading this article right now, and you are sitting in the position pictured above, stand up a take a quick walk around. My article is not that important that you can't take a quick break and loosen your legs up for a few minutes. </p><p>Tight <span id="SPELLING_ERROR_4" class="blsp-spelling-error">psoas</span> can lead to a whole host of problems, as dysfunction at the hips is likely to lead to some sort of overcompensation somewhere down your leg, be it at the hip, IT band, knee, or ankle/foot. A lot of times, clearing up tightness in the hips can clear up problems lower down the leg. Furthermore, loosening up those hips can help a cyclist recruit more muscles in his pedal stroke. Looser <span id="SPELLING_ERROR_5" class="blsp-spelling-error">psoas</span> can help you properly recruit your <span id="SPELLING_ERROR_6" class="blsp-spelling-error">glutes</span>, leading to a more powerful stroke.</p><p>The <strong><span id="SPELLING_ERROR_7" class="blsp-spelling-error">Psoas</span>/Hamstring</strong> stretch is a perfect way to loosen up those tight hips.<br /><br />Here's a picture:<br /></p><p><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 296px; DISPLAY: block; HEIGHT: 217px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5470080565559831826" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnraTHUi9UF12cDIaB1b3jYNZNCDfUfTqJB82caS6mupwBUsJtJjQhHQKbpMm4cZQZfFxt3WCDwmOYxlZ4E4LPdIDnsY30aVA76s2GFIfpg6IzEE_-VY_UUv1hcZORYLrMFqUJrLofc2qF/s320/1271255461130-3ai3yr6fds94-500-90-500-70.jpg" />Although a stretch, it’s a demanding position that’ll also work on your core stability and balance. Begin by kneeling on one knee and then straighten the other leg out in front of you. Ease into the stretch by sliding the heel of the straight leg further away from you.<br /><br />Resist the temptation to open out your hips and actively twist towards the extended leg to prevent this. This really targets the hamstrings and the hip <span id="SPELLING_ERROR_8" class="blsp-spelling-error">flexors</span> that are normally hideously tight in cyclists and often responsible for injuries and back pain. </p><p>Make sure you get a nice pad under that rear knee.</p>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com2tag:blogger.com,1999:blog-8982452206634436626.post-62023594111131360642010-04-25T17:56:00.004-04:002010-04-25T18:10:15.947-04:002010 Upper Main Line YMCA TriathlonJust a quick update:<br /><br />I did the 2nd Annual UMLY triathlon today, April 25, 2010. It was my first triathlon since July, 2009, and it was the first time I've ever done a tri in Pennsylvania. It was cold and rainy! I started at 6:50am, and it was in the 40s then!<br /><br />The race was fun and well run, and there was a crowd of enthusiastic, passionate, fun loving athletes there. The swim was in UMLY's beautiful, heated, outdoor 50m pool, and the bike meandered throughout the scenic (and ritzy) Main Line area.<br /><br />Needless to say, I wore the pink speedo through the entire race, and I rocked the Cannondale and the turtle bike bell for the bike leg.<br /><br /><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5464198978788543842" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihWkU7zuTx2gdIaEnIcktExkRuOiHG7L5w6FaetnTcEm8IT8ZsUEyI-JRZR7KwPSX-UC34rsBVYa6_P1itgzhrcabdFEZOHj5Q6-W5wLj-99xVnooeNFBJHldEAUnUowPUAfCp6hdoVqS4/s320/IMGP1227.JPG" /><br /><p>You can check out the results here: <a href="http://www.lin-mark.com/results/berwyntri2010.txt">http://www.lin-mark.com/results/berwyntri2010.txt</a></p><p>Although I took my camera, I didn't take any pictures, as my hands were frozen solid. The official race pictures should be up in a few days.</p><p>Also, I bike commuted myself there, which was quite an adventure. I left my house at 5:15am and rode the 15 miles from West Chester, PA to Berwyn, PA in the dark and the rain. You start to question your sanity when your pedaling down Paoli Pike at 5:30am on a Sunday morning, with a 30 pound bookbag on your back when it's 40 and rainy out. It's an experience that sits right on that border between crazy and awesome.</p><p>Regardless, it was a good day, and a blessing to be able to race again!</p>Freyhttp://www.blogger.com/profile/14340793431986623538noreply@blogger.com1