A “mobile treadmill” - what will they think of next?

Those days of slipping on a pair of running shoes and going for a quick jog could be over with the introduction of the mobile treadmill. For just about $6000 you can have your very own treadmobile.  Best of all - there’s no motor, just hundreds of pounds of extra weight and bulk for you to take outdoors and cruise, I mean run with, in the neighborhood.  Now I could be wrong, but if your neighbors have wondered about your sanity in the past, this will definitely help their argument.

Check it out. . .you tell me do we file it under “innovative fitness equipment” or “stupid exercise machines”?

Can’t see this video - here’s a link:
http://www.youtube.com/watch?v=XUuwEq98ByM

In the coming weeks as we wind down the summer and cruise into Fall, don’t miss your chance to get some good mileage in on your bike before the snow falls.  Some of my favorite rides are right in our backyard.

MS150 Pedal to the Point (August 15-16, 2009)

I have participated in this ride many times over the past 15 years.  With over 2,100 participants, this two-day, 150-mile ride is one of the Society’s top 20 cycling events and one of the largest bike rides in the Midwest. The event begins in Middleburg Heights, Ohio at Polaris Career Center. From there, cyclists travel 75-miles to Sandusky, Ohio (home of Cedar Point) with an extra 25-mile option for advanced cyclists. The next day, cyclists make the return trip of 75-miles back to Middleburg Heights.

Cyclists have 30, 75, 100 and 150 mile route options. The ride is fully supported with frequent rest stops, an abundance of food, medical and mechanical support, and dedicated volunteers and staff.

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STOMP Bike Ride (September 5, 2009)
Starting location: 4040 Riverview Rd., Peninsula

STOMP (the Summit Tour of Metro Parks) is one of the largest cycling events in Northeast Ohio. Registration includes light breakfast, Fun Stops, SAG support, lunch and live music.

I have participated in this ride 4 or 5 years, it is a wonderful route through the metro park area, offering both hills and some great flat road to just enjoy the ride.  Very family oriented and routes designed for every skill level of rider. You’ll also be actively showing your support of the local metro parks through your entrance fee to participate.

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Hancock Horizontal Hundred (September 13, 2009)
Starting location: Findlay Ohio

I have been riding this one for many years. I think the first time I rode it was in 1988 - must of been a kid, then If you are looking for a nice route to do your first century ride - this one is a good one.  Very flat, good roads, hardly any traffic. You will weave your way around Hancock County passing corn field, after corn field, after corn field. . .The weather is typically very good this time of year, can be a little on the warm side but more often than not, temperatures have been about 80 degrees and light winds.
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I hope to see you out there!  I’ll let you know how the rides go for me.

This past Sunday I participated in the annual Sweet Corn Challenge bike ride.  It’s a beautiful ride that starts in Richfield Ohio and travels 25, 50 or 100 miles through the beautiful Cuyahoga Valley metroparks area and surrounding HILLS.  This wasn’t the first time I’ve done this ride, in fact, I have had the pleasure of participating for the past 5 or 6 years. 

Not sure why, but this year I think it was better than most.  The route seemed easier, or less hilly in the first 20 miles or so, but as we pedaled into the second half of the 50 miler the hills were numerous.  Hill climbing is not my strength, so typically this terrain will wear me down quickly.  But not this year, instead I truly enjoyed each climb.  Maybe doing 430 miles of flat terrain at GOBA just one month ago, convinced me that a hill or two is a good thing!

The weather was almost perfect - about 80 degrees, no rain - but some pretty healthy winds.  However, wind is not a problem when you have hills to break it up, so overall it was a good day. 

As with any organized ride, you see some interesting characters, encounter a few really good riders and a few really bad ones. . .this year was no different.  Some interesting spandex apparrel to say the least.  And some very expensive bikes.  I ride a Schwinn Paramount Bike that was custom built for me in 1991.  While the technology has advanced and at some point in time it would make sense for me to consider buying another bike, there’s nothing like a bike that fits and rides well! 

Riding a bike has always been one of my favorite sports, and living here in northeast Ohio limits the riding season to about 5-6 months unless you are willing to endure the weather in late fall or very early spring.  I have done both, but these days I prefer to spin indoors during the colder months.  Although not the same, it certainly can prepare you for a great riding season, or keep you in shape during the off season.

Next on my list for this summer is STOMP which takes place September 5th, and then on to Findlay Ohio the following weekend for the Hancock Horizontal Hundred.

After an incredibly hot and long 102 miles on Thursday - Friday’s 60 mile trek to Fostoria was a breeze!  For those of you who are not familiar with Fostoria - it is well known for its train traffic. Home to a double diamond track intersection, Fostoria gets more than its fair share of trains daily.  For cyclists railroad tracks are not a good thing and during our 60 mile ride we encountered a bunch!

Once we arrived and set up camp, it was off to the downtown area to find something to eat.  Not a lot of choices - but we managed to find a place for wings, onion rings, cheese fries and beer. . .and we wonder why americans are so overweight?  And lots of pizza places too!  Just no place to have a nice lean cut of beef with some steamed vegetables.

After our incredibly healthy dinner we walked back to camp from downtown - had to burn off some of those “fried fat” calories.  We got back just in time to catch the last half of the GOBA talent show.  Watching all that talent of course made us hungry again, so this time we opted for pizza - and they delivered it to camp for us!

Saturday morning we packed up one last time and then it was off to Norwalk - the start of our trip seven days ago.  It was an absolutely beautiful ride AND with a slight tailwind for the first half of the ride.  Unfortunately it was not accident free.  For those of us who ride and ride a lot - we know its not “if you crash” its “when you crash”.  The more you ride, the more likely you are to become involved in an accident, so it pays to ride smart and ride defensively. 

Many times on rides like this you will see large groups of cyclists forming pace lines to ease the workload and ride faster.  But when you are riding in a pace line with cyclists you do not know and with various skill levels, you are putting yourself at risk of being involved in a serious bike accident.  Most accidents that do not involve cars are caused by other riders that make mistakes in pace lines or at stop signs - worse yet. . .both!

This year I saw two accidents.  One involving a single rider - not exactly sure what happened and the other was on the last day when someone made a mistake in a large pace line and several riders went down together.  That is why I do not pace line with strangers.

It’s always sad to see someone crash, especially after riding all week and to have it happen within 40 miles from the end of the ride.

This year’s GOBA was a lot of fun!  Great weather, great company, great rodes and lots of really nice people greeting us in each new town. I will be back again next year!

Next ride this summer will be the Sweet Corn Challenge in Richfield Ohio. More details to follow. . .

Sorry for the delay in getting my updates posted, but the last couple of days of my adventure on the bike did not allow for much time at the public library, so here’s the scoop from my notes on the trip.

Thursday Julie, Doug and I participated in the 100 mile ride, fondly referred to in cycling terms as a century.  The weather report was calling for late afternoon thunderstorms and a warm windy day throughout, so Julie was a little apprehensive about the whole ride - clearly the distance wasn’t the issue for her, she’s competed in and finished over 10 full Ironman Triathalons, but the thought of thunder, lightning and all the other good things that come with a storm was not appealing to her at all.  Doug and I on the other hand, were thinking lightning around the 80-90 mile marker might be just the thing to get us to the finish.

So in spite of our concerns, we got up early and were on the rode by 6:15am.  Already it was close to 80 degrees and getting warmer with each hour.  Doug rode a demo bike offered by one of the bicycle dealers at GOBA, it was a brand new carbon fiber road bike, feather light and equipped with the latest in cycling technology.  I was a bit concerned that he might not adapt to the bike fit and would struggle to finish the hundred, especially since this was his first century ride. I was wrong, he did just fine and now is convinced he should be riding a nice, sleek road bike for future rides of this type…I would agree.

One of the most fascinating elements of outdoor cycling is the wind.  It is always going the opposite way you are.  This day was no different, the wind was busy shifting around throughout our 100 miles to ensure that we always had a nice strong crosswind or hot, humid headwind all day.

As you ride throughout the day the hours and events of the ride seem to blend together with one exception - the last ten miles. . .those are miserable and extremely easy to remember just how painful it can be.

Enough about the pain - here’s one for general party talk.  Along about the 60 mile mark Doug and I found ourselves sitting in a small town at a red traffic light in the left turn only lane. Two cars ahead of us, so we patiently waited for the light to turn green. Seconds later - green light, but the cars aren’t moving - so being the type triple A personality that I am, I quickly became anxious to get through the light before it turned red.  I look ahead and it appears as though the first car is abandoned - no heads showing in the car.  What the hell, I make my move and alert Doug that I am going around these cars to make a left.  As I pass by the lead car I discover a little old lady slumped over in the front seat, not dead,  asleep!  Honestly - first time ever in my 20 plus years of cycling that I encountered a driver truly asleep at the wheel!

A few miles down the rode was a scheduled stop to pick up our Century Patch - at a winery! That was down right cruel of GOBA.  As we were leaving the winery I overheard one rider say it was 107 degrees on his bike computer. . .that’s just way too hot to be riding, but we did it anyways!

After 8 long hours we arrived back in Defiance and made our way back to the home of our friends.  After jumping into the pool - still in our cycling clothes, we cracked open a few beers, some of those Bud Light Limes, and floated around in the pool for about an hour reminding ourselves why we thought riding 100 miles in 100 plus degrees was a good idea!

Later we ate a great meal, and drank a few more beers before calling it a day. . .whew!  Would I do it again? Absolutely. . .

Day four, or Wednesday - which is how most of us would refer to it, was another beautiful day of flat roads, corn fields and lots of opportunity to eat peanut butter sandwiches, bananas, and gatorade as we rode 50 miles down the road to Defiance, Ohio.  For those who are not familiar with GOBA and how it all works, each day we are treated to some wonderful stops along the route where the local community churches, boy scouts, girl scouts or other non-profit organizations have prepared food for us to purchase.  The word on the street is that GOBA officials provide the local community with some suggested treats, drinks and foods that GOBA riders like to consume along the way. 

This year’s menu at most stops consisted of hard boiled eggs, bananas, yogurt, apples, grapes, bagels, peanut butter and jelly sandwiches, sometimes pizza, shredded pork, beef or chicken sandwiches, cookies, muffins, rice krispy treats, granola bars, pies and baked potatoes.  Not the healthiest food on the planet, but it gets the job done when you’re outdoors all day, riding a bike and sweating. . .did I mention sweating!

On the way to Defiance we had the pleasure of stopping in the very small town of Grand Rapids, Ohio for a morning snack.  Food was great and the people were incredibly nice. 

Today was also my first time to ride in bike sandals.  What a great way to go!  The little piggies can wiggle around and feel the breeze as you pedal down the rode.  In spite of all the sunscreen, my nose is still starting to resemble Rudolph the red-nosed reindeer.

One of the best things about GOBA is the friends you make each year.  It’s weird because you see them once a year for a week during GOBA and pick up right where you left off a year ago.  Today I hooked up with Jeff a friend from previous GOBAs and we rode together for about an hour or so. . .he’s a good rider and makes me push when we ride, not a lot of time to catch up on things while riding, but plenty of time afterwards. 

Defiance was a very special stop for me and my three companions for this trip.  This year was Doug and Mary Kay’s first GOBA, Julie and I our veterans.  Doug has a childhood friend that lives in Defiance - Victor, who was kind enough to invite us into his home to stay for two days. . .it was a tough decision - stay in an air-conditioned home with a bed, swimming pool and grill in the backyard, or pitch a tent with 2800 other GOBA rides in the hot sun on the field at Defiance College.  Victor won - and we arrived mid afternoon on Wednesday.  Spent three hours swimming, indulging in some refreshments and then eating a home cooked meal hot off the grill before calling it a night. 

Thursday - Day 5 will be the century ride!

Today we rode from Elmore, Ohio to Bowling Green.  Great day to ride. . .weather cooperated all day.  A little hot, and a little windy - but not bad.  We left camp at 7am after packing up our wet tents/camping gear and loading them onto the designated luggage truck.  Next year I will remember that regardless of how much time in the gym, packing too much crap weighs a ton and the distance from your camp site to the truck seems a lot further in the morning than it did then day before.

Once on the bike I felt good and thought it would be a good idea to “take a flyer” as they say in cycling - got out around a huge paceline only to have my watch break from my wrist and conveniently land in the on-coming traffic lane.  Slammed on the brakes, went back to retrieve it and then once again, back in the the right lane travelling with traffic. 

Got lucky today - was able to ride with several others that were faster and willing to pull my old butt down the road for awhile.  We had some great stops along the way today. 

Perrysburg for lunch - and our Vice President was in town same time as GOBA - imagine the job the city manager had today trying to shuffle 2800 cyclists around town while also trying to keep the US VP on track too.

Our final destination - Bowling Green for the evening.  Of course we pitched our tent on top of an ant hill - figured it out when my left foot was crawling with ants as I stood in front of the tent unloading my backpack.  Soooo. . .  up-root and move 15 ft to the right and then off to eat dinner. 

Dinner at Sam Bs - not sure what the B is for. . .but the food was good and service was great.  Naturally I opted for the filet and steamed veggies with a glass of red wine. . .okay maybe two - its good for you, right?

Now I am sitting in the public library typing - one thing I have learned in just three short days - public libraries are pretty cool these days. You meet some interesting people.  I think I might go back to spending more time in my own community’s public library - it’s a good thing!

Tomorrow will be hotter - today it reached 90. . .should be much warmer in the AM than today so we will get an earlier start. Probably leave camp by 6am.  We’ll do Chris Cakes breakfast which cannot be passed up if you are  first-time GOBA rider.  You must catch your pancakes as the are flipped from the griddle - sometimes 6-10 feet away. 

We will travel travel to Defiance Ohio tomorrow - about a 60 mile ride.

Day One was perfect. Hardly any wind, flat country roads - no cars and lots of other cyclists.  Got to see some old GOBA buddies, spent the night in Elmore, Ohio.  Along the way we were treated to an Elvis concert in the park - the guy really did look like Elvis! 

Then once in Elmore we found a local pub - imagine that, and discovered BudLight lime - didn’t look at the nutritional content, too busy drinking.  Then off to dinner in the park with 200 or so of our cycling buddies.

Mileage total - 49 or 51 depending on who you ask!

Tuesday - off to Port Clinton to catch the Jet Express and spend some time at Put-in-Bay, then a 25 mile ride back to camp in Elmore.  Total mileage for Tuesday should be about 50 once again.

As promised, I am going to try and detail each day of my wonderful, week long vacation with a few thousand of my closest cycling friends. I leave today at 5am to drive to Norwalk Ohio for the start of the ride.  Gear is packed, none too soon.  I am not big on getting things done early so I started packing on Saturday at about 5pm…discovered that I needed new tent stakes, new rubber mallet and another pair of shorts - oops!

Quick trip to Gander Mountain and we’re good to go.  I am riding with a few friends, we will try to find each other first thing Sunday morning at the check in area.  Weather should be good - hot, but no rain. . .and that’s a good thing.

I will stop by public libraries to access a computer and hopefully update you on what’s happening each day.

Norwalk is just a few hours away. . .

Although we have so many modern conveniences at our disposal, its seems rather ironic that a recent trend in fitness harks back to primitive man.  New methods of “punishment” are taking the country by storm as more and more people are participating in cross training programs that are quite simple in design but extremely brutal.  Programs like Crossfit training have become extremely popular in recent years because they “specialize in not specializing.”  They create dynamic workouts based on powerful motions that incorporate many muscles thus creating fatigue at a quicker rate and generating more potential power from the body.

I mentioned that the Crossfit training system echos back to primitive man because this program has no limits, much like the environment of a caveman.  Crossfit training will prepare a participant for just about anything.  It will improve speed, endurance, strength, power, and overall performance.  Our ancestors had to be prepared for a host of natural occurrences such as the rigor of hunting game (or being hunted by game), harsh season changes, calorie deprivation, crossing rivers, maneuvering through snow or mud, etc.  We take these conditions for granted because of conveniences like cars, gas heating, and microwaves.  We have very little concept of the level of conditioning that our ancestors had to maintain year round just for survival.

I make these comparisons because modern fitness is often associated with high-tech equipment, expensive fitness centers, and the latest advances in science.  Well Crossfit basically spits in the face of this mumbo jumbo… and that’s not a bad thing by any means.  We, as a society, have lost sight of what it takes to get results and forgotten what pure hard work is.  Crossfit is a refreshing look at a very basic workout that will tear apart even elite athletes. 

Another exciting advantage to simple training is simple equipment.  There is no need for machines or 70 pairs of dumbbells occupying an entire wall of your workout area.  Crossfit only calls for a few necessities: “An Olympic weight set and a place to do pull-ups and dips is essential to doing CrossFit. Gymnastics rings and parallettes, plyometrics boxes, a Dynamax medicine ball, dumbbells, kettlebells, climbing rope,… and a glute-ham raise.”  This may seem like a lot but a variety of exercises can be performed with each of these tools.  Please note that normal staples in gym equipment are absent such as the bench press, smith machine, leg press, cable cross overs, and other selectorized machines.

Even though my experience lies with bodybuilding and powerlifting, the Crossfit style has not escaped the simplistic philosophy of using basic motions that I love so much.  Power cleans and overheard barbell squats may not be easy but they’ve been around for decades.  These exercises build up more core stability and coordination than BOSU squats ever will.  I would much rather see a new participant learn to do a solid power clean than to waste time squatting on a BOSU and this is motivation behind this article.

Day in and day out I see too many people trying to achieve results with what they “think” is functional training.  I’ve got news for you, trunk twists with a 2lb Theraband, squats on a BOSU, and chest press on an exercise ball is not functional training.  Those exercises could be used to get you ready for true functional training, Crossfit training.  I am not trying to say that these exercises are bad or that the home video that introduced them to you is wrong; however, I see far too many people doing these exercises that should move on to bigger and better things.

This leads us into more advantages and disadvantages of Crossfit training.  Disadvantages would be some pretty obvious and major situations in dealing with beginners or the elderly.  Some of the exercises are quite demanding and could have a higher potential for injury.  Also, if someone did have an injury or a preexisting condition like shoulder or knee problems, this would eliminate a lot of the staple exercises in Crossfit routines as there are no real isolation exercises.  The only major flaw I find with this style is that having no specialization can be overall good and overall bad depending on the individual.

Advantages to training in this manner have already been stated but I’ll see if I can’t think of a few more.  Participants will increase speed, endurance, strength, agility, and coordination.  These results are precisely why Crossfit is used by many elite athletes from an array of different sports from powerlifting, fighting, mountain climbing, cyclists, even police officers and military personnel.  Simplicity: You can have the workout of your life with only 3 exercises and a few pieces of equipment.  How high-tech is it to flip a tractor tire?… I mean really?

If your goals are purely performance based, then the Crossfit training ideas are what you want.  I emphasize the phrase “performance based” because this training philosophy will definitely reduce body fat and increase your body’s capacity for work; however,  I have not seen many results where individual body parts were altered.  This would include more rounded shoulders, wider back, thicker abdominal, or bigger arms.  Incorporating full body workouts with no rest between sets using as many joints and muscles as possible will not only boost your cardio capacity but also increase your strength as well; however, bear in mind that these routines are endurance strength programs (ex: increasing the number of pull-ups performed over time), not hypertrophy programs(muscular growth).

Overall Crossfit and other similarly based training systems are a great way to push your body to its limits.  These regimens are unequaled except perhaps by military boot camps and , to me, this says quite a bit about the intensity and quality of the program.  There are few systems that better equip the body for the rigors of what our Neanderthal ancestors dealt with.  We can all take something from the pages of history… so why not a new fitness routine?

For more information, please visit www.crossfit.com