VeloTutor

Sunday 84 miler

noreply@blogger.com (Bobby Griffith) — Fri, 08 Apr 2011 15:45:00 +0000

This Sunday I will riding this 84 mile route.

I would love to have people join me. If you're interested in riding all or just a part, please let me know. I will post the start time as soon as I have it nailed down.

Brief update -- Climbs, What Climbs?

noreply@blogger.com (Bobby Griffith) — Tue, 05 Apr 2011 16:45:00 +0000

Where the sidewalk ends!

I have been in San Antonio now for two weeks and I wanted to post a quick update. Since I arrived I have clocked just 175 miles in 5hrs36 mins. This is way off my pace from when I left California where I was averaging 125 per week.

So what has changed? Well, simply, everything. My work schedule is a little different, my riding partners are flat landers and the wind is never ending.

I have been riding some of my favorite local loops and "climbs." I say "climbs" since these are nothing when compared to the mountains of Southern California. Here I am lucky to climb 1000ft in 50 miles where back in San Diego I could do that in 3 miles!!

One positive about all the climbing I had done is that my speed into a head wind has increased a bunch. Just the other day I was riding into a 15 mph head wind and averaging 18.5 mph myself. I am able to turn a much taller gear with the same effort I was able to produce last year.

I have also been exploring alot more than I used to. In California where everything was new and different I got used to exploring and seeing what's other the bend. So, here I'm carrying on with that. I have ridden new roads and taking the time to explore the new walking/biking trails the city is putting in. All good stuff!!

So, what next? Not sure but if you want to join me or just keep tabs on me check out my adventures here or on anyone of the social networks I belong.

Starva
DailyMile
Twitter

Pace of the Group, Pace of the World

noreply@blogger.com (Bobby Griffith) — Wed, 23 Mar 2011 14:35:00 +0000

Texas.. at last!

These past few weeks have flown by. A lot has transpired since my last post so I thought I would catch everyone up.

Two weeks ago a group of the San Diego locals I have been riding with joined up with Cycle Camp San Diego for their St. Patty Day's Palomar Punishment. This was a lovely jont up Palomar Mountain via Lake Wholford and returning via Cole Grade.

I have to say on that day I suffered more than I had ever on the bike before. The suffering started a few days before with a knot developing in my back due to the long training miles I had been putting in. For the first part of the ride I was fine. Even the climb up Wholford was done with little to no notice of my current ailing back. However, the descent into Rincon is where I started to notice to tightness.

Let's just say that from that point forward I was in a world of my own. I thought about quitting a few times but a good friend Todd stayed by my side and keep me going. Thanks Todd.

The following few days were just a blur as my wife and I decided it was time for me to move back to Texas. Like I said the Pace of the World. It seemed the harder I trained and rode. The faster I went the quicker time was just slipping through my fingers.

While I enjoy the life in the fast lane the sheer velocity is amazing. One week after killing myself up Palomar and the surrounding country side I found myself driving half way across the country.

Two days I sent in the car, packed from top to bottom, front to back. I did have some friends along for the ride; Roland, Eddie, Susan. Many of you may have never heard of them before. They are characters in a book series I have been enchanted with, The Dark Tower Series by Steven King.

I have listened to a great number of books. Self help and exploration, si-fi and mystery, I've listened to them all but this series is the best I have ever listen too. I am on the 4th book in the series of 8 with a new one coming out next year. The drive through 3 states was a unconscious as my mind was in Mid-World with Roland and his friends.

Even so, on Monday afternoon I rolled into San Antonio, TX 17 hours (drive time) after I departed Escondido, CA. Approx 1200 miles covered with one world behind me, another lay in front and a third rolling around in my head. The Pace of the Group truly matched the Pace of the World.

I am glad to be back, I am sad to have left. It's strange how one can struggle with the little things but the big stuff just seems to happen. I will be back San Diego, you count on it. While San Antonio is my town, San Diego is my home... crazy liberals and all.

All Aboard!

noreply@blogger.com (Bobby Griffith) — Mon, 07 Mar 2011 18:39:00 +0000


Pacific Coast Highway

This past weekend I had the chance to jump on Amtrak train 569 from Solana Beach to Santa Ana with the guys. The plan was to take the train to Santa Ana and ride our bikes back down to Solana Beach along the Pacific Coast Highway... old California Route 1. We did just that.

All full up. Let's ride!

In attendance for this Train ride adventure was @sdvelosocial (Ben... organizer), @cyclefilm (Marcus), @rideescapade (Gleen), @bikecrve (Jeff), @distractionmgmt (Jeff) and myself. We all met at the Solana Beach train station for the 7:39am departure to load up and head north to Santa Ana. The train ride was pretty neat. The last time I had been on a train was when I went on a class field trip in the 4th grade to San Juan Capistrano.

The train ride lasted just over an hour, stops included. We all sat together on the top level of the train chatting and taking in the view. The weather was beautiful. Not a cloud in the sky and the ocean was as flat as any lake I have ever seen. Just a spectacular day. We arrived at our destination just before 9:00am. We disembarked and headed to the ground floor. Regrouping near the front of the train station we notice a little something that put a smile on our faces.

Yeah, we follow directions so well.

Once we were all collected and ready to ride with headed out. The train station in Santa Ana was not in the best part of town but nothing to be worried about. After a little GPS reference we were able to make our way to the local bike path which lead us in the general direction of the coast.

Newport Harbor

Our first sighting of water was that of Newport Harbor. It was the first time I had seen it since I was a child. My grandparents lived on Fashion Island and I loved going there. Lots of memories flooded back as we rode down the coast. I remembered sleeping on the boat my grandfather had in the marina. It was a big fishing boat with cabins and tower I used to climb and watch whales from. Memories I hadn't thought of in years all came rushing back.

From one train to another.

As we moved south we past many beach communities that I would probable never afford to live. We past houses with gates that cost more that my house. There were cars of european fame; Ferrari, Lamborghini, and Bugatti just to name a few. They all had attitudes to match. At one point along the ride we got caught up in a little traffic in Laguna Beach. There seemed to be a community day of sorts at the beach and everyone was out.

In the middle of all this was a black Ferrari with a guy on his phone. He was talking so loudly I know that his banks with Chase. Anyway, his conversation on the phone mus have been important since he nearly ran me off the road. I pointed out to him that he wasn't suppose to be on the phone and he waved to me with a single finger. I thought, "Well, isn't that just great!"

All most there.

The majority of the ride was quite with just several dozen miles between us and our destination. We did make a couple stops. One in Dana Point to recharge and grab a cut of Joe. I grabbed a little something else... sunblock. I had underestimated the sun and decided it would be great if I covered up before I burned like a fish out of water. I am a white boy after all. There were a number of regrouping stops since there were a fair number of stop lights and hills... all of which make staying together just a little harder.

The second big stop we had was in Oceanside Harbor. Second recharging stop and the jumping point for the final push home.

The six of us had a great day in the saddle. We enjoyed the community and we enjoyed the So. Cal weather just as much. I love one way trips. They seem to have just a little bit more adventure then a loop or out and back. New sights are seen, new discoveries made. Thanks Ben for putting this together. I had a bast.

Epic Weekend in Southern California - Part Deux

noreply@blogger.com (Bobby Griffith) — Wed, 16 Feb 2011 04:55:00 +0000

This post was suppose to come out last week but that's life. It just gets in the way some times. So, I will combine a little more into this post.

Riders prepping for the SDBC roll out.

This past weekend was another great reason to be in Southern California. The weather was great, the roads calling, and the people just as good.. well, most of them anyway. This past Saturday I met up with @cyclefilm (Marcus) to ride with the SDBC (San Diego Bicycle Coalition) 8:30 Group B. I have to say I was impressed with the organization of the group. There were approximately 100 people of all levels amass for any one of the 7 different designated groups. They have two fast groups A - B. The A group is the fast, no stop, drop ride while the B was just as fast but stopped to regroup and drink coffee. They also had 5 development groups focused on building fitness and riding skills.

Like I said I was impressed with the organization but I was not impressed with the riders. Right from the gun red lights and stop signs were none existent. I could not believe the attitude of these riders. The front riders seemly had no problems blowing right through stop signs and red lights. It didn't matter if there were no cars or a hundred. They just plowed right through. They are why so many motorists hate cyclist on the road.

I have been coaching and teaching vehicular cycling for a long time and was amazed at their total disregard for public safety and the laws which protect us all. On more than one occasion I witnessed near misses with cars or other riders as they barreled along the road. All I can say is; I will never ride with this group again and I will make sure that everyone I come in contact with stays far away. If I happen to run across one of those front riders I will be sure to tell them how disapointed in am in them as a cyclist and ambassador for out sport.

We did end up riding 45 miles at an blistering pace. We rode from La Jolla to Rancho Santa Fe back to the coast then ran down back to La Jolla. It wasn't a hard ride other than all the near misses. Torry Pines was a bit of kick in the pants after flying along but otherwise a good route.

Ok, enough of that. Sunday was also a great day on the bike. I rode again with @cyclefilm but this time with people more in-tune with my riding style. We rode with 6 other guys which include @rtkactive, @fittecheric, @speedplay, @jamesstout and a couple others I didn't catch their Twitter handle. We rode from Encinitas toward Oceanside out through Bonsell, around through San Marcos then back down to Encinitas. I believe the total was 60 miles at an average of 18.5 mph with just under 2000 ft of climbing. The weather was stunning and the conversions just great.

We did have a little run in with one of "those" motorists who thinks they own the roads. While riding back to the beach we were honked and yelled at by a black mini-van. After giving them a single finger salute by Marcus and myself the gentleman slammed on his breaks and stopped right in front of us. Words were shared and we rode on. I did take a picture of his license plate but will only use it if he were to harass us again.

All and all the weekend made for some very good riding. I clocked just over 105 miles in the two days with average speed for both at about 20 mph. I was trashed on Sunday afternoon. I fell asleep at like 3pm and only woke up twice to eat and use the restroom until the next morning. Monday I felt a ton better and took a much needed day off the bike.

Well, I think that's all for this post. Until next time... ride on!!

Epic Weekend in Southern California

noreply@blogger.com (Bobby Griffith) — Mon, 07 Feb 2011 21:08:00 +0000

This weekend I had the opportunity to take my riding to a whole new level, er. elevation! I joined a group headed up by @BikeCrave to climb my old home of Palomar Mountain. We were joined by @DistractionMgmt @RideEscapade @gman92069 @Cyclefilm @cyclepath55 and @aviattorr.

We meet at the Harrah's Casino in Rincon, CA at 9:00ish on Saturday morning. The weather was beautiful and clear. A perfect day to climb a mountain in Southern California. The picture at the top of this post is a view of Lake Henshaw on the back side of the mountain. What an amazing view.

Here is my ride data from the RIDE. Keep in mind that the climbing number is a little off for some reason. Total climbing was 7700 feet.

At approximately 9:20 we rolled out and up. From the casino we rolled along the valley floor for about a mile before turning right to begin the long ascent to the summit. It was quite a wake up call. It didn't take long before I needed to strip away my jacket. The first 2 miles weren't to bad but the next three were a little steep with grades of 10% and more. Having driven those roads a bunch I had an idea of what to expect so I was able to pace myself. The group definitely suffered splits as a result of the grade. I was able to stay close to the front group even after having to stop to pick up my dropped tube patch kit... don't ask.

When we finally made it to the left turn which started the major portion of climbing we regrouped for a moment. We had 8 men on the ride. All of which are good riders however, when we were past, no, blown by, by a petite professional female cyclist, check that, World Champion and Olympic rider, Amber Neben we all had to take a step back!! She went by so fast she was almost a blur. Let me put it this way. She was on her way down when I still had a mile to climb. She was fast!!

Anyway, the climb from the turn off to the summit is approximately 7 miles. Along the road there are mile marks at .2 mile intervals. I have to say this was a heaven send. They helped tick away the climb in a steady, predicable pattern. There were times I saw three or four in a row... those were the times I was suffering, then there were times I would miss two or three. I liked the ones I missed.

The climb was steady and steep, yet fun. I was third wheel for much of the ride up. Not sure how that happened but I keep turning the pedals over one tick at a time. After 1 hour and 44 minutes from starting at the casino some 4500 feet and 13 miles below I made it to the summit, intact with all my faculties. The following picture shows the proof of the climb.

At this point we took a few minutes to rest, regroup and catch our breath. The goal of the day was to do the Palomar double which is a climb of the South Grade road, descent of the East Grade, return climb up the East Grade then a bombing descent of the South Grade. Four of the riders made to whole ride, myself included. Two others returned back down the mountain, two others climbed to Observatory another 5 miles from where we stopped then returned to the casino. The second picture above is the summit general store. I believe it's called Mama's.

The descent and climb on East grade was fun and much longer than the South. I was tired but still able to climb pretty well. I was helped by two flat sections which allowed be to use the big ring! The East Grade faces the desert so the views were amazing. The grade was shallower which left time to gaze out across the vista's. This is truly God's country.

During the East Grade ride we all past a lady climbing alone. First during the descent then catching her again during the climb. She was slowly working her way up the mountian. If I would have to guess, I would think she was going less than 5 mile per hour, tops. When I came by her she was pleasant and had a cheerful attitude. I was impressed. Way to go!! We stopped about 3/4 of the way back up for a photo op...Check out this view.

If you know me well or have ridden with me in the hills you know that I'm not much of a dare devil. Long fast descents are just not my cup of tea. However, the more I descended the faster I went. I started to get into a groove. The South Grade descent was amazing. It was like watching a professional in Europe flying down a mountain via his helmet mounted camera. Other than my hands cramping a little due to the white knuckle thrill ride, I had no issues. In fact at one point I was able to catch a Tahoe from behind and held it within 20 yards for much of the ride. Fun, simple as that.

The 13 mile descent was over in about 24 minutes. It took 5 times longer to go up than come down. Got to love gravity. The four of us rolled into the parking lot within a few minutes of each other. It was a great day on the bike. I had completed by first duel summit climb and enjoyed every minute of it. Thanks @BikeCrave for hosting.

This is part 1 of a 2 part weekend.. part 2 will be posted later today!

Belated update -- Progression

noreply@blogger.com (Bobby Griffith) — Wed, 02 Feb 2011 17:37:00 +0000

So my training life has been crazy as of late. Before the holidays I was lucky to get 50 miles of riding done in a week. However, since then I have more than doubled that. In the past 4 weeks I have ridden 102, 122, 115 and 98 miles respectively. Now this isn't much in comparison to what I have done in the past but it is much more than I am used to. Which reminds me of a great topic that athletes need to be aware of... progression.

Progression in this context is related to the rate at which one increases their activities in duration and/or intensity. When someone starts or returns to a programed method of training they need to be aware that their body needs time to adapt to the change in program structure.

Adaptation first starts at the mental level. They need to be focused and steadfast in the program. Understanding that they will encounter struggles to maintain their level of commitment and desire. Be it having enough time in the day, conflicts with work schedules or fighting against fatigue, each person will have to be strong willed in order to overcome the conflicts that may arise.

In addition to a mental fight, one needs to be prepared for the physical adaption of the body to perform at a high level of intensity or duration. Each person needs to be aware that an activities duration, when lengths are long enough, incur the same physiological stress as activities that are shorter but at much higher levels. For example, an hour of repeating high intensity intervals (HR zones 5 and above) incurs a similar physiological stress as an activity lasting approximately 3 hours (HR zones below 4).

So how does one control their efforts in order to limited that resulting fatigue. The simply answer is increase duration slowly before increasing intensity. The rule of thumb is: As duration increases intensity must decrease. High levels of intensity matched with high levels of duration exponentially increase the physiological stress placed on the body. We have all felt the effects of a ride that was much longer than we were used to. We are sore, tired and generally fatigued. The interesting part is when you look at the data from the ride, it doesn't seem to have been all that hard. The ride may have been 3 hours long but the speeds and climbing were nothing out of the ordinary. In fact you may have ridden slower than you are used to. You may have climbed only a few hundred more feet. The fact remains that you did all of this over a period of time that was much longer than you were prepared for.

So, as you head into the spring riding season keep in mind: As duration increases intensity must decrease. This will help save you mentally and physically. Your body and mind will both thank you. Also, be sure to REST. The single most important tool in an athletes tool box is scheduled rest. Take the time to recover... fully recover. It is never a good idea to keep training when you feel beat down. Stop and take a break.

SDVeloSocial Half Century

noreply@blogger.com (Bobby Griffith) — Sun, 23 Jan 2011 05:22:00 +0000

So today I went out with @sdvelosocial (Ben) for his Half Century. It was a great, no awesome, ride. 52 miles, approximately 4500ft of climbing and 4020 calories burned. The weather was beautiful, as usual for this time of year and there were plenty of people to share it with.

This was my first "offical" sdvelosocial ride. Last week I kinda tagged along with Ben and Eric but this week Ben brought out some big guns. We had 9 riders in total. All are excellent riders but more importantly they are great group of guys.

Today we started our ride from the Ryan Bros coffee shop in San Marcos at 9:00am. It was a prefect time to start since it allowed me time to wake up and get ready. The ride left in the usual manner with all riders saddling up and heading down the road.
The route Ben put together was hilly... yep, it was way hilly and right from the gun too. We headed north on Old Twin Oaks Valley Road. This was a great opener. The hills weren't hard per se but they definitely woke the legs up a bit. (I don't remember all the names of the streets but here is a map of the ride.) From there we headed toward Circle R outside of Valley Center. Circle R was a long, medium grade climb. Not to hard but long. From there we weaved around a bit then started a climb that was much more taxing on the legs. I can't remember the name but what I do remember is the jerk at the top.

It seems all cyclists are idiots, at least this was the view of this guy. All 9 of us were standing at the top of the climb catching our breath when some guy parks his truck next to us. He proceeds to tell us that we were all idiots because we rode our bikes on the road and how much he disliked that. He continued by letting us know that "just because you CAN ride your bike on the road, DOESN'T mean you should!" Thanks guy, we appreciate the knowledge of a profound statement like that!!

At this point we had one more climb better we made it to the Rainbow General Store where we took a rest. I love this place. Good looking cars, lots of traffic and a Sanford and Son's junk yard in the back. Pretty cool place.

Once we were done there we headed back toward San Marcos. Nothing to exciting happened along the route home except of the hellish hills along I-15. They plum wore me out, as we would say back in Texas. Anyway, the ride home was fun but long. It was capped off by a trashing along Twin Oaks Valley Rd. I guess we were all a little frisky so we hammered. I'm not sure how many were left at the end but I'm pretty sure we were kicking up some dust. My data showed that the last 3 miles averaged well into the mid to upper 20mph. After a lot of climbing I was impressed with how hard we went.

It was a great day on the bike with some great guys. I love riding here. The weather is perfect, the routes are stellar and guys are great. I look farward to riding with them again very soon.

Thanks Ben for putting this togehter. Great ride my friend.

Looking forward to the weekend

noreply@blogger.com (Bobby Griffith) — Thu, 20 Jan 2011 00:02:00 +0000

This weekend I will heading into the hills with @sdvelosocial for San Diego Velo Social Half Century. I'm excited for two reasons. First, I get to ride my bike in Southern California... that in of it's self is awesome! Second, I will be riding with like minded cyclists who love to ride, chat and share their passion with others.

Don't get me wrong. I love to hammer and break the will of the riders around me just like the next guy, however, I love to share the sport even more. Hammering has it's place... such as a crit, road race or dropping that guy with the squeaky bike. :) Sharing is what we all should do in order to keep relationships alive, grow our sport and it's good for the soul.

So this weekend will be great. I don't know how hard it will be or who will be there but I do know I will enjoy myself. My only wish is that my wife was here to share it with me. She has reminded me how much cycling can mean to me and I thank her for that.

So, if your looking for a ride this weekend... come out and play with people who genuinely care about the sport and each other. Check out sdvelosocial blog for details!

Bobby

New Year... New Me

noreply@blogger.com (Bobby Griffith) — Mon, 17 Jan 2011 23:34:00 +0000

I guess it's time to dust off the ol' blog and start writing again. I have been all over and no where in the past year. Moved back to San Diego, started a new career in the Electrical Engineering world... love it, stopped coaching for a time and have started loving cycling again.

So, I suppose this is where I make promises and such but I'm not going to. I think this time around I'm just going to write from time to time and just enjoy it.

Speaking of which.. this past weekend I rode with two great guys here in San Marcos, Ben @SDVeloSocaial and Eric @FitTechEric. We rode 36 miles from the SM Civic Center to Carlsbad and back. It was a fairly tame ride except for a nasty little hill in Carlsbad and the back side of Twin Oaks Valley road. With the climbing of approx. 2500ft we were still able to average 16.3mph. The weather was absolutely beautiful. The ride was just plain awesome!!

This coming weekend I will be riding with them again but this time it will get tough. We have 53 miles in store with something like 4500ft of climbing and some steep stuff too! Ouch. No matter how much it will hurt -- I'm sure I will enjoy myself just as much.

See you soon...

Bobby

update: I forgot to mention... You may notice a big gap in the post here. Well, you can thank a prominent web host for losing a years worth of posts. No biggie but still sucks none the less. I'm just going to move forward from here.

Heading back into the shop

noreply@blogger.com (Bobby Griffith) — Fri, 25 Sep 2009 18:17:00 +0000

Hello all,

It's been a long time. How have you been? Good I hope. Well, I'm back, in a matter of speaking. I have taken back control of my destiny and have made my way back into the cycling world full time.

Starting Monday, September 28, 2009 I will heading back in the bike business. On this day, I will the newest member of the fine team at Sage Cycles in Helotes, Texas (San Antonio).

This is going to be a great opportunity to reignite my writing and review blog posts. It will allow me to work closer with my athletes and meet new friends along the way.

If your in the area, stop on by and say hello. They are located at: 12340 Bandera Road #106
Helotes, Tx 78023.

I'll be back soon, I promise.
Bobby

Top 10 Reasons Why The BMI Is Bogus

noreply@blogger.com (Bobby Griffith) — Tue, 07 Jul 2009 02:05:00 +0000

Top 10 Reasons Why The BMI Is Bogus
by: Keith Devlin of NPR

Americans keep putting on the pounds — at least according to a report released this week from the Trust for America's Health. The study found that nearly two-thirds of states now have adult obesity rates above 25 percent.

But you may want to take those findings — and your next meal — with a grain of salt, because they're based on a calculation called the body mass index, or BMI.

As the Weekend Edition math guy, I spoke to Scott Simon and told him the body mass index fails on 10 grounds:

1. The person who dreamed up the BMI said explicitly that it could not and should not be used to indicate the level of fatness in an individual.

The BMI was introduced in the early 19th century by a Belgian named Lambert Adolphe Jacques Quetelet. He was a mathematician, not a physician. He produced the formula to give a quick and easy way to measure the degree of obesity of the general population to assist the government in allocating resources. In other words, it is a 200-year-old hack.

2. It is scientifically nonsensical.

There is no physiological reason to square a person's height (Quetelet had to square the height to get a formula that matched the overall data. If you can't fix the data, rig the formula!). Moreover, it ignores waist size, which is a clear indicator of obesity level.

3. It is physiologically wrong.

It makes no allowance for the relative proportions of bone, muscle and fat in the body. But bone is denser than muscle and twice as dense as fat, so a person with strong bones, good muscle tone and low fat will have a high BMI. Thus, athletes and fit, health-conscious movie stars who work out a lot tend to find themselves classified as overweight or even obese.

4. It gets the logic wrong.

The CDC says on its Web site that "the BMI is a reliable indicator of body fatness for people." This is a fundamental error of logic. For example, if I tell you my birthday present is a bicycle, you can conclude that my present has wheels. That's correct logic. But it does not work the other way round. If I tell you my birthday present has wheels, you cannot conclude I got a bicycle. I could have received a car. Because of how Quetelet came up with it, if a person is fat or obese, he or she will have a high BMI. But as with my birthday present, it doesn't work the other way round. A high BMI does not mean an individual is even overweight, let alone obese. It could mean the person is fit and healthy, with very little fat.

5. It's bad statistics.

Because the majority of people today (and in Quetelet's time) lead fairly sedentary lives and are not particularly active, the formula tacitly assumes low muscle mass and high relative fat content. It applies moderately well when applied to such people because it was formulated by focusing on them. But it gives exactly the wrong answer for a large and significant section of the population, namely the lean, fit and healthy. Quetelet is also the person who came up with the idea of "the average man." That's a useful concept, but if you try to apply it to any one person, you come up with the absurdity of a person with 2.4 children. Averages measure entire populations and often don't apply to individuals.

6. It is lying by scientific authority.

Because the BMI is a single number between 1 and 100 (like a percentage) that comes from a mathematical formula, it carries an air of scientific authority. But it is mathematical snake oil.

7. It suggests there are distinct categories of underweight, ideal, overweight and obese, with sharp boundaries that hinge on a decimal place.

That's total nonsense.

8. It makes the more cynical members of society suspect that the medical insurance industry lobbies for the continued use of the BMI to keep their profits high.

Insurance companies sometimes charge higher premiums for people with a high BMI. Among such people are all those fit individuals with good bone and muscle and little fat, who will live long, healthy lives during which they will have to pay those greater premiums.

9. Continued reliance on the BMI means doctors don't feel the need to use one of the more scientifically sound methods that are available to measure obesity levels.

Those alternatives cost a little bit more, but they give far more reliable results.

10. It embarrasses the U.S.

It is embarrassing for one of the most scientifically, technologically and medicinally advanced nations in the world to base advice on how to prevent one of the leading causes of poor health and premature death (obesity) on a 200-year-old numerical hack developed by a mathematician who was not even an expert in what little was known about the human body back then.

Brilliant View into our World

noreply@blogger.com (Bobby Griffith) — Wed, 29 Apr 2009 14:02:00 +0000

I'm not one who normally posts videos or other viral internet noise but this morning I happened across this video which I thought I should share. It is a powerful visual reminder that there is truly very little difference between us all. Back in the 90's a bunch of super star singers and song writers sang a little song called We Are the World.

I never really got into that song mostly due to its professional nature. Great, you all can stand in a room with millions of dollars of equipment and create a song that stirs emotions but what we have here is as far from that as we can get. We have everyday people singing with all they have, sharing there love of music with us.

The artist behind this video have assembled a collection of clips taken from all over the world and turned them into something special. Take 5 minutes and watch how truly close we all are!

Playing For Change | Song Around The World "Stand By Me" from Concord Music Group on Vimeo.

Connecting with VeloTutor

noreply@blogger.com (Bobby Griffith) — Thu, 23 Apr 2009 11:18:00 +0000

Hello everyone,

In an effort to make myself more available to your questions and comments, I have been lucky enough to get into the beta of the new Google Voice service. With this service you have the ability to call me from anywhere in the continental U.S. free of charge.

How does it work:
On the right side of the page you will see a Google Call Me link. Simply click the link, enter in your name and phone number and Google will connect you with me. How easy is that. During the connection process Google will call your phone - which you have entered - while at the same time calling me and just like that we're connected together.

If you would like to call me directly from your phone, my Google phone number is: 210.764.3747

I look forward to speaking with you soon,
Bobby

Pilates and Cycling

noreply@blogger.com (Bobby Griffith) — Wed, 22 Apr 2009 17:00:00 +0000

I have been a huge fan of adding core conditioning into ones cycling program for a long time. I often recommend my clients to take either a Pilate's or Yoga style class to build both flexibility and strength, since the ability to hold ones pelvis in proper alignment is critical to the pedal stroke. I have found significant increases in pedal efficiency, aerobic output and tolerance to high workloads from those clients that make Pilate's or Yoga a regular part of the fitness regimen.

The other day I was explaining this very principle to one of my clients when they asked it I had an reference material I could share with them. Here is one particular article that I found very while thought out and explained.

by Marci Clark
Date Released : 30 Dec 2004

QUESTION:

What application does Pilates have for cycling and spinning work?

ANSWER:

If you are an advocate of Pilates exercise, you may already know how beneficial Pilates can be as a cross-training tool. The exercises increase core strength and stability and provides overall flexibility. As a cyclist, having better core strength and stability can lead to improved performance on the bike. If your core is stable, your body can devote most of its energy and power into your legs. Additionally, if your flexibility improves, your risk of injury is lower, and your body can recruit the proper muscle groups more efficiently.

This being said, as a cyclist and Spin instructor, the biggest change for me was how I approached my posture on the bike. When I first started serious training in cycling, I never thought about how my body was positioned on the bike. I was merely concerned about being able to “power” up hills and “sprint” past my opponents. Even during Spin class, posture and alignment never entered my mind. I simply moved from point A to point B without consciousness. Pilates taught me to align before I moved and to move consciously with new body awareness.

With this new awareness, I began to assess my posture while on the stationary bike in Spin class. Most of us forget about proper posture and alignment during our daily living. We slouch, hunch our shoulders and reach our heads forward while driving our cars. We carry many of these same bad body mechanics over into our workouts. Look around your next Spin class, and you will see these body patterns begin to appear, especially as the participant begins to fatigue. In a Pilates class, alignment is crucial to the proper execution of the exercises. Joseph Pilates believed that “the mind moves the body,” and therefore, all Pilates exercise begins with proper alignment before movement. I realize that in a Spin class, there may be times where you fall out of alignment, but that happens in a Pilates class as well. What is most important is that you give yourself the tools to create that awareness, so even if you fall out of alignment, you will know how to get bring yourself back.

Below is a list of a few Pilates principles that you can carry over into your Spin class. Beginning the alignment from the feet and ending with the head, you should check your alignment often, especially when you are in standing positions or working hard in the seated position.

Make sure to press through the big toe and ball of the foot as you pedal. Keep the knee and second toe aligned.

1. Sit with your sit bones evenly placed on the saddle, and maintain this position while pedaling in a seated position.
2. Draw your ribcage in line with your pelvis and engage your abdominal muscles.
3. In hand positions 1 and 2, make sure to keep your shoulders away from your ears and down your back.
4. Reach long through the crown of your head.

These cues are a first step to incorporating some of the Pilates principles with your Spinning program. The more you learn about Pilates exercise, the more you will see how the exercises can be used to help condition the body for many types of sports and activities.

Breaking the Post-Lunch Dip

noreply@blogger.com (Bobby Griffith) — Thu, 02 Apr 2009 17:18:00 +0000

This morning I was asked to do a little research into the phenomenon that seems to effect many more people than I thought did. While I have never, well I can't remember having ever, had this issue I see the affects in my job all the time.

The phenomenon is the Post-Lunch Dip. Often referred to the drop or dipping of ones mental and emotional state post lunch. It effects people of all ages and there does not seem to a single mitigating factor in all cases.

In an article written my the New York Times in 2007, they go through quite a few questions & answers on the topic. Such as,

"Q. Every day after lunch, you find yourself overcome by drowsiness, and you can’t get any work done because you just want to crawl under your desk and go to sleep. Why does this happen?

A. This universal phenomenon, known as the “post-lunch dip,” represents a collision of biology and economics.

It is entirely natural for humans to want to go to sleep about seven hours after they have awakened. But as the internal rhythms of the body call out for rest, the efficiency of the modern workplace demands continued exertion. "

and

"Q. Do all people experience the post-lunch dip?

A. The effect may be natural, but “not everyone experiences it with equal intensity,” said David F. Dinges, a professor and sleep scientist at the University of Pennsylvania School of Medicine.

A few people say they don’t feel the dip at all, while others — about 15 percent to 20 percent of the population, he estimates — are “closet nappers.” These are the ones who steal into empty rooms or their parked cars, or fall asleep at their desks, because they can’t fight off the urge to close their eyes. ".

Read the whole article.

In addition to the New York Times article I came across a research article publish by Helen M. Lloyd et al. at the Consumer Sciences Department, Institute of Food Research which showed that your lunch time nutrition may also play a role in your post-lunch slump. They found that lunch time meals that were either low in fat and high in carbohydrate or high in fat and low in carbohydrate caused slower response times and low cognitive reasoning skills when compared to a well balanced meal composed of moderate levels of fat and carbohydrate. This particular notion is of great interest due to lower mental cognition could and may play a role in decreased work production.

Read the full abstract.

Perfect Running Pace Revealed

noreply@blogger.com (Bobby Griffith) — Mon, 30 Mar 2009 17:10:00 +0000

Here is a pretty interesting article on Runner Pace and Economy. The original paper came out of University of Wisconsin-Madison where the study found that each person has a natural pace in which their system is the most efficient.

While there is loads of anecdotal evidence that would suggest such a hypothesis it is good to see that research is starting to come around.

Having done a far amount of research myself into economy and efficiency with tests like VO2 and such, determining a unifying standard is hard due to the complex differences in each person.

Read the whole article here: Perfect Running Pace Revealed

Workouts - Here They Come

noreply@blogger.com (Bobby Griffith) — Wed, 25 Mar 2009 14:49:00 +0000

Their finally here, the stuff you have all been waiting for... the workouts that will change your cycling fitness and take you to the next level... well, not really but I hope this information is found useful and insightful.

The following workouts have been done by several of my clients and myself with great success. These workouts are designed to work the whole body by utilizing as many joints as possible. Multi-joint exercises develop the muscular in much the same way we use them; primary muscles being supported by secondary muscles and so forth. My goal here is give you a guideline to building your own workouts that focus on your particular weaknesses.Here are some general guidelines for these workouts:

Each workout should take approximately 45 -75 mins, excluding warm up and cool downs
On the more strenuous workouts the cool downs are on a stationary bike to help with muscle memory, high cadence after these workouts
Use load, rep and set suggestions based on which phase you are currently utilizing
These exercises have many variations, please feel free to explore other ways of performing them, have fun
Whenever possible or applicable, use a spotter
Take your time, it's not a race to the finish (do that on the bike)
Mix and match of the other workouts, just adhere to the structure; Legs01, Shoulders/Back01, Abs, Shoulders/Back02, Legs02

Workout 01
Equipment
Treadmill and/or Stationary Bike, Dumbbells, Cable Multi-Machine
Warm Up/Cool Down
10 - 15 min warm up on treadmill walking at a brisk pace, not running
10-25 min cool down on either treadmill or stationary bike easy pace
Exercises
Legs01: Leg Press
Shoulders/Back01: Seated Rows w/ Dumbbells
Abs: Calves over bench crunches
Shoulders/Back02: Dead Lifts
Legs02: Cable Adductions w/ ankle cuff

Workout 02
Equipment
Treadmill and/or Stationary Bike, Dumbbells, Cable Multi-Machine, Incline Bench, Straight Bar
Warm Up/Cool Down
10 - 15 min warm up on treadmill walking at a brisk pace, not running
10-25 min cool down on either treadmill or stationary bike easy pace
Exercises
Legs01: Dumbbell Squats w/weight at sides, straight arm
Shoulders/Back01: Straight Arm Lat Pull Downs
Abs: Incline Leg Raises + Crossed Leg Seat Ups + Broomstick Twists
Shoulders/Back02: Bent Over Rows
Legs02: Good Mornings

Workout 03
Equipment
Treadmill and/or Stationary Bike, Dumbbells, Leg Extension Machine, 18" Bench, Straight Bar, Lat Pull Down Machine, Swiss Ball
Warm Up/Cool Down
10 - 15 min warm up on treadmill walking at a brisk pace, not running
10-25 min cool down on either treadmill or stationary bike easy pace
Exercises
Legs01: Lateral Step Ups, 18" Bench
Shoulders/Back01: Back Lat Pull Downs
Abs: High Pulley Crunches + Dead Bugs + Swiss Ball Bridge
Shoulders/Back02: Shrugs w/ Barbell or Dumbbells
Legs02: Leg Extension

Workout 04
Equipment
Treadmill and/or Stationary Bike, Leg Curl Machine, Straight Bar w/ weights, Lat Pull Down Machine
Warm Up/Cool Down
10 - 15 min warm up on treadmill walking at a brisk pace, not running
10-25 min cool down on either treadmill or stationary bike easy pace
Exercises
Legs01: Calf Raises + Floor Hip Extensions
Shoulders/Back01: Close-Grip Lat Pull Downs
Abs: Side Planks + Sit Ups, Full + Bicycles
Shoulders/Back02: Stiff-Leg Dead Lifts
Legs02: Leg Curls

Workout 05
Equipment
Treadmill and/or Stationary Bike, Dumbbells, Cable Multi-Machine, Leg Curl Machine, Straight Bar w/ weights, 18" Bench
Warm Up/Cool Down
10 - 15 min warm up on treadmill walking at a brisk pace, not running
10-25 min cool down on stationary bike easy pace
Exercises
Legs01: Cable Abductions w/ ankle cuff + Bridges, on palms facing force
Shoulders/Back01: Dead Lifts w/ barbell
Abs: Dumbbell Side Bends + Leg Lifts off bench + Alt. Hand Alt. Foot touch on back
Shoulders/Back02: Push Ups w/ One arm on Bosu, alternate arm w/ each push up
Legs02: Walking Lunges + Cable Kick Backs

Workout 06
Equipment
Treadmill and/or Stationary Bike, Fitness Band, Dumbbells, 18" Bench
Warm Up/Cool Down
10 - 15 min warm up on treadmill walking at a brisk pace, not running
10-25 min cool down on stationary bike easy pace
Exercises
Legs01: Floor Hip Extensions
Shoulders/Back01: T-Raises
Abs: Swiss Ball, various movements
Shoulders/Back02: Overhead Press w/ bands
Legs02: Lateral Step Ups, 18" bench

Workout 07
Equipment
Treadmill and/or Stationary Bike, Fitness Band, Dumbbells, Medicine Ball, Cable Multi-Machine
Warm Up/Cool Down
10 - 15 min warm up on treadmill walking at a brisk pace, not running
10-25 min cool down on stationary bike easy pace
Exercises
Legs01: Dumbbell Squats + Band Squats
Shoulders/Back01: Bent Over Lateral Raises
Abs: Medicine Ball, various movements
Shoulders/Back02: Seated Rows, cable
Legs02: Calf Raises + Good Mornings

Workout 08
Equipment
Treadmill and/or Stationary Bike, Leg Extension Machine, Straight Bar, Fitness Band, Bosu 2x, Dumbbells, Cable Multi-Machine
Warm Up/Cool Down
10 - 15 min warm up on treadmill walking at a brisk pace, not running
10-25 min cool down on stationary bike easy pace
Exercises
Legs01: Leg Extensions + Hip Adductions
Shoulders/Back01: Bosu Push Ups, both feet on one Bosu w/ one hand on another Bosu, alt. with each push up
Abs: Broomstick Twists + Dead Bugs
Shoulders/Back02: Barbell Shrugs + T-Raises
Legs02: Leg Curls + Cable Abductions

* In a following post I will be illustrating these exercises with images, descriptions and possibly video. Still working on this part.

Strength Training Phases - What, Why, How of the Workout

noreply@blogger.com (Bobby Griffith) — Fri, 20 Mar 2009 10:57:00 +0000

As I have been working toward the release of my final posts in this series on strength development for cyclist, I thought it would be best to get some more of the back ground information out of the way. This time I would like to talk about the different phases of strength training. Believe it or not but there is a method to proper strength training just like there is method for building a annual training plan.

In strength training there are 6 primary phases to consider when working toward your goal of these "Huge Legs, Please." These phases are: Anatomical Adaptation, Maximum Strength Transition, Maximum Strength, Muscular Endurance, Power Endurance, Strength Maintenance.

It is important to know that these phases are to be done in the order shown below. These phases build upon one another. As you progress through the phases each workout begins to focus more tightly on sport-specific goals such as high load tolerance, maximum power and force production, and strength endurance.

Anatomical Adaptation
Duration: 4-8 weeks
Frequency: 2-3 times per week
Sets: 3-5
Reps: 20-30
Load: 40-60% of 1RM
During this period the goal is to allow the body to "adapt" to the stresses that strength training brings. These adaptions comes in the form of joint, ligament, muscles and tendon strengthening. These phase is "low and slow." Low weight, high repetitions, and lower lifting speeds.

Maximum Strength Transition
Duration: 2 weeks
Frequency: 2-3 times per week
Sets: 3-4
Reps: 10-15
Load: Loads that only allow 10-15 reps per set. Each week loads should be increased gradually and carefully.
These period moves the athlete from light weights, high repetitions to heavier weights, lower repetitions.

Maximum Strength
Duration: 3-6 weeks
Frequency: 2-3 times per week (2 if in first 2 years of strength training)
Sets: 3-5
Reps: 3-6
Load: 85-95% (80-90% if in first 2 years of strength training) of 1RM.
These phase is characterized by improving maximum force production, increased capacity of the neuromuscular recruitment that will lead to increases in muscular endurance and power.

Muscular Endurance
Duration: 4-8 weeks
Frequency: 1-2 times per week
Sets: 1-2
Reps: 40-60
Load: 30-50% of 1RM or the greatest load possible for 40-60 reps.
Muscular endurance is responsible for building muscular reserve which aids in the ability for the system to handle fatigue by increasing capillary density and the number and size of mitochondria.

Power Endurance
Duration: 2-6 weeks
Frequency: 2 times per week
Sets: 2-4
Reps: 8-15
Load: 40-60% of 1RM
Power endurance is used to build very sport-specific strength that focuses on a combination of speed and force.

Strength Maintenance
Duration: several weeks
Frequency: 1 time per week
Sets: 2-3
Reps: 6-12
Load: 60% of 1RM first set, 85-90% of 1RM 2nd & 3rd set
During this, the final phase, muscular strength is maintained while keeping flexibility

Coming Together

noreply@blogger.com (Bobby Griffith) — Thu, 19 Mar 2009 10:47:00 +0000

I have been trying to get my head around the best possible way to post these work outs that I've been working on. With blogger there are some issues with posting files for download, formatting of text and other assorted technical problems.

What I think I am going to do is break down the exercises into their functions first. Specifying which motion of the pedal stroke they aid and the muscles they work. Then I will will build workouts that highlight these areas. Working from early season and continuing through the riding season I will identify the strength movements as well as the stretches that would benefit the particular motion.

Making Some Changes

noreply@blogger.com (Bobby Griffith) — Thu, 12 Mar 2009 13:25:00 +0000

Yep, I am trying to become more sophisticated. Not sure if its going to work but I thought I might give it a try anyway. While looking at ways to make my blog appear to more professional I thought I would track down a method for creating "read more" links at the bottom of each post that is displayed on the front page. If your anything like me, you hate having to scroll way down the page to read a post.

So, here you go... some times the smallest changes make the biggest difference.

Here is the link to the instructions that finally worked. Thanks to the author.

UPDATE 3/17/2009:
Hello all,
I have been feverishly working toward my series conclusion for "Strong Legs... No!!! Make Them Huge Legs, Please!?!." This has been a little more work than I previously planned but it is good practice for my return to school coming this fall. More on that little tid bit later on!!!

Concurrent to my series writing, I have been working on my public image or the lack thereof. I have been evaluating new web hosts, authoring tools, and all sorts of other fun filled businesslike topics. Please bare with me as I change stuff around and pardon the dust.

Strong Legs... No!!! Make Them Huge Legs, Please!?! - Part 2c

noreply@blogger.com (Bobby Griffith) — Tue, 03 Mar 2009 20:04:00 +0000

In this third part in our strength training for cyclist we are going to look at the lower half of the leg - shines and calf muscles to be more precise. There is fair amount of conjecture as to how much the calf and shins muscles play a part in pedaling stroke. If you spent any amount of time reading through cycling / running forums you will undoubtedly come across post asking all sorts of questions on calve cramps and utilization.

Why do my calves cramp? How do I train my calves more effectively? Is there really any benefit to strength training my calves? Do my calves plat much of a roll in my pedaling performance? These are just a few of the questions that I have seen in recent years. Unfortunately, many of the answers are hear say. The responders don't look to the research literature but rely on what they have heard or some sort of personal anecdote. Whenever I don't the correct answer I look to what has been published and tested so in the spirit of that I have found a couple research papers that evaluate the topic of calf utilization. While I haven't read the entire paper's you get a pretty good since from the abstract what the results were.

In a research paper titled: Influence of Pedal Foot Position on Muscular Activity during Ergometer Cycling, the researchers looked at how the lower limb muscles worked differently depending on the location of the cheat under the foot. They noticed that "metatarsal pedalling reduces muscular effort for calf muscles up to more than 20%." This is one of the hot topics around the forums these days: mid-foot cleat placement. I have seen the benefit of mid-foot placement first hand so this article is of particular interest to me. To read the full abstract and have access to the article visit here.

In a similar paper titled: Muscular activity during uphill cycling: Effect of slope, posture, hand grip position and constrained bicycle lateral sways, the researchers looked at how muscle activity of twelve (12) different muscles from the lower leg all the way up to the core worked during different positions, standing and sitting, on the bike during climbing. The found that "the change of pedaling posture in uphill cycling had a significant effect on the EMG activity, except for the three muscles crossing the ankle’s joint Gastrocnemius, Soleus, and Tibialis Anterior." They found that the muscle these muscles don't any more work either while standing or sitting and determined that they must stabilize more that effect the push force. To read the full abstract and have access to the article visit here.

Now that we have a little more education on these muscles let's take a look at them more closely. While is not an exhaustive list it does name the major muscles that are most often referenced in the literature and cycling / running forums.

Muscles of the Shin:
Tibialis Anterior
Peroneus longus

Muscles of the Calf:
Plantaris
Gastrocnemius
Soleus

As you can see of the images here there are not very many muscles in the lower part of the leg. So why is that they cramp so much? Become sore so quickly? We don't really know quiet yet. What we do know however that these muscles are responsible for ankle stabilization and thrust during walking and running. We are still learning about their benefit or none benefit to cyclists.

In the next post in this series we are finally going to start looking at the exercises both in strength and flexibility for cyclists. Stay tuned I know this is what you have been wanting for!!

Strong Legs... No!!! Make Them Huge Legs, Please!?! - Part 2b

noreply@blogger.com (Bobby Griffith) — Wed, 25 Feb 2009 16:43:00 +0000

In the previous posts about strength training for cyclists (post 1 and post 2) we looked at the muscles of the core. We noted the difference between primary and secondary muscles and we started to talk about how strength training helps cyclists. Today we will look at the major muscles of the upper legs and glutials.

During the pedal stroke the primary muscle group responsible for the pushing of the pedals are the Quadriceps. These muscles are big and strong and provide, in an ideal world, 60% of the total pushing force. These muscles also makeup approximately 60% of the total volume of the upper leg which seems to correlate very well with their responsibility of force production.

Working in concert with the Quadriceps are the Hamstring muscles. These muscles make up other 40% of the pedal force and upper leg volume. Along with the Hamstrings are the glutial muscles. While these muscles do not directly apply either push or pulling force on the pedals they do aid in supporting the pelvis. They support by helping the core muscles hold the pelvis in a neutral plane.

In the following section I will list the muscles of upper leg, their primary function (flexion, extension), whether they pull or push and their fatigue resilience.

Quads:

Rectus Femoris - (hip flexion, knee extension : push : moderate to high)
Vastus Lateralis - (knee extension, push : moderate to high)
Vastus Medialis - (hip flexion, push : moderate to high)
Vastus Intermedius - (hip flexion : push : moderate to high

Hamstrings:

Biceps Femoris - (hip extension, knee flextion, external rotation of hip : pull : moderate)
Semitendinosus - (knee flextion, hip enxtension : pull : moderate)
Semimembranosus - (knee flextion, hip enxtension : pull : moderate)

Glutials:

Gluteus Maximus - (exertnal rotation and extension of the hip : support quads and hamstring pervention hip rotation forward or reward : high)
Gluteus Medius - (abduction of the hip : support quads and hamstring pervention hip rotation forward or reward : high)
Gluteus Minimus - (abduction of the hip : support quads and hamstring prevention hip rotation forward or reward : high)

Other Muscles of note:

Sartorius - (knee flextion, hip flextion : push, pull : moderate to high)
Gracillis - (knee flextion, hip flextion : push, pull : moderate to high)
Adductor longus - (hip adduction, hip flextion : push : moderate to high)
Adductor brevis - (hip adduction : support push and pull : moderate to high)
Adductor magnus - (hip adduction : support push and pull : moderate to high)
Pectineus - (hip flextion, hip adduction : push and support pull : moderate to high)
Ilispsoas - (hip flextion : push : moderate to high)
Tensor fasciae latae - (hip flextion, hip adduction : push and support pull : moderate to high)

Earlier I briefly mentioned that the Quadriceps and Hamstrings are responsible for approximately 60% and 40% of the pedaling force production respectively. This principle is common among many areas of the body; biceps/triceps and chest/back. The principle is based on the idea of muscular balance. Muscular balance is the premise where opposing muscle groups work together in order to support and act in the opposite direction.

When two opposing muscle groups, quadriceps and hamstring for example, work together they share loads and support each other. However, if one of those groups becomes too dominate or strong, the forces they apply to the opposing muscles are dangerous and potentially damaging. In the quadriceps / hamstring relationship, the hamstring tend to take the brunt of the abuse. For example, track runners tend to have more hamstring issues than quadriceps issues due to over use and strengthening of the quads.

There is a common problem among those who strength train regularly. This problem is related what we can see in the mirror. We are vain in nature and whan to see results as fast as possible. So, we tend to spend large amounts of time working muscle groups that we can see; ie. our chest, biceps, quadriceps. This poses a problem since the principle of muscular balance is never thought about and over training becomes inherent.

The best practice is for all athletes is to build strength in a matter than fosters the 60/40% ratio. Even while the pushing action on the pedal is the primary force used in cycling, nearly equal strength development of the hamstrings must be taken into account to limit and or remove potential damage.

In the final post in this series we will look at the lower leg muscles and how relate to the cycling motion. Once we get through the anatomy we will start looking at specific strength training exercises and activities specific to cyclists.

What Does It Take?

noreply@blogger.com (Bobby Griffith) — Tue, 24 Feb 2009 13:43:00 +0000

This morning while ling in bed, deciding whether to get up or not, I started to think. My mind became fixated on a topic I have only thought about in passing but I was riveted. This sudden thought fixation seems totally normal for must of us. We have those moments when we are most relaxed. Thoughts of the day start to roll around in my ones mind. Sometimes these thoughts are about work or play, sometimes their about struggles we have in our life and sometimes their a sudden idea for a good blog post. I know, I know. But hear me out, I think I'm on to sometime today.

So, I have been studying how the human body performs physical functions for a while now. I hold a degree in Exercise Physiology, I have written about how flexibility correlates to the power production while riding a bike, I have even spent time researching how air moves over and around body during both cycling and running. However, even with all this study I still feel like a small child in this world of sport performance. I always seem to be missing something in the translation.

You see, I can describe in great detail how to properly train using the Periodized training model, I can argue anyone into more recovery (we all have struggled with over training), I have talk at length on the proper use of zoned heart rate training and I can even wipe up a pretty good diet plan if needed. But still, there was always one thing I seemed to miss but this morning, I think I got it.

This "gotcha" moment for me this morning has to do with; "What Does It Take?" What does it take to become great! This question has always eluded me. I have tried to find the answer in all the standard scholastic ways but what I was missing was ME! I have sent so much time working out the problem, I forgot to workout the question first.

What does it take? What does it take to be a great cyclists? It seems like such an easy question to answer. Well it takes: strength, power, endurance, focus and determination. It even takes, desire, support form friends and family and it even takes ONE more thing, that I have missed - TIME.

Time. That's all. We have all heard the practice makes perfect or more importantly, perfect practice makes perfect. But what we miss is Time. I have recently come across an amazing book by Malcolm Gladwell called Outliers. In this book Gladwell speaks on the topic of what does it take to be great at something. He lines out many ideas and thoughts of greatness but what struck me was this idea of 10,000 hours.

Gladwell, indicates to be truly great at something, one needs to invest 10,000 hours of study and practice into the topic at hand. It doesn't matter whether it is banking, writing code, or riding a bike. The idea seems odd to me. I am use to leaning on science for the answer when all is needed is time. I guess this is why I still feel like a small child in the world of sport science. I have been doing this for a few years but have not amassed my 10,000 hours yet.

So, where do we go from here? First off, I would say; "Any where you want!" Since we have plenty of time to spend - go off and explore your world. Try new things. Now, don't get me wrong and wonder off the path. Please, stay focused on where you want to go and who you want to be. Just stay true to who you are and don't get discouraged if you are not there yet. You will, we all will. We just have to spend a little time working down our hours until on day your, we are great!!!

New Texas Law - Bicycle Safety

noreply@blogger.com (Bobby Griffith) — Mon, 23 Feb 2009 13:15:00 +0000

As a cyclist in Texas I am aware that most motorist don't like us. When my friends and I head out onto the open roads we are harassed, honked and yelled at, have had stuff thrown at us, and I have even been hit, not once but twice, by a mirror on large trucks while riding our bikes. So, the other day I was excited to see that Texas has passed a new law that will protect cyclists and what they call "Vulnerable Road Users."

Here is the full written law as it was signed:

81R2615 SLB-F
By: Ellis, Carona S.B. No. 488

A BILL TO BE ENTITLED
AN ACT

relating to the operation of a motor vehicle in the vicinity of a vulnerable road user; providing penalties.

BE IT ENACTED BY THE LEGISLATURE OF THE STATE OF TEXAS:

SECTION 1. Subchapter B, Chapter 545, Transportation Code, is amended by adding Section 545.428 to read as follows:

Sec. 545.428. VULNERABLE ROAD USERS. (a) In this section, "vulnerable road user" means:

(1) a pedestrian, including a runner, physically disabled person, child, skater, highway construction and maintenance worker, utility worker, other worker with legitimate business in or near the road or right of way, or stranded motorist or passenger;

(2) a person on horseback; or

(3) a person operating equipment other than a motor vehicle, including a bicycle, motorcycle, horse-driven conveyance, or unprotected farm equipment.

(b) An operator of a motor vehicle passing a vulnerable road user operating on a highway or street shall:

(1) vacate the lane in which the vulnerable road user is located if the highway has two or more marked lanes running in the same direction; or

(2) pass the vulnerable road user at a safe distance.

(c) For the purposes of Subsection (b)(2), the operator is presumed to have passed the vulnerable road user at a safe distance if the distance between the operator's vehicle and the vulnerable road user is more than:

(1) three feet if the operator's vehicle is a passenger car or light truck; or

(2) six feet if the operator's vehicle is a truck other than a light truck or a commercial motor vehicle as defined by Section 522.003.

(d) An operator of a motor vehicle that is making a left turn at an intersection, including an intersection with an alley or private road or driveway, shall yield the right-of-way to a vulnerable road user who is approaching from the opposite direction and is in the intersection or in such proximity to the intersection as to be an immediate hazard.

(e) An operator of a motor vehicle may not overtake a vulnerable road user traveling in the same direction and subsequently make a right-hand turn in front of the vulnerable road user unless the operator is safely clear of the vulnerable road user, taking into account the speed at which the vulnerable road user is traveling and the braking requirements of the vehicle making the right-hand turn.

(f) An operator of a motor vehicle may not maneuver the vehicle in a manner that:

(1) is intended to cause intimidation or harassment to a vulnerable road user; or

(2) threatens a vulnerable road user.

(g) An operator of a motor vehicle shall exercise due care to avoid colliding with any vulnerable road user on a roadway or in an intersection of roadways.

(h) A person may not open the door on the side of a vehicle that is adjacent to moving traffic unless it is reasonably safe to open the door without interfering with the movement of traffic, including vulnerable road users. A person may not leave a door open on the side of a vehicle that is adjacent to moving traffic for a period longer than necessary to load or unload passengers or goods.

(i) A person may not harass, taunt, or throw an object or liquid at or in the direction of any vulnerable road user.

(j) A violation of this section is punishable under Section 542.401 except that:

(1) if the violation results in property damage, the violation is a misdemeanor punishable by a fine of not to exceed $500; or

(2) if the violation results in bodily injury, the violation is a Class B misdemeanor.

(k) It is a defense to prosecution under this section that at the time of the offense the vulnerable road user was a person operating a bicycle in violation of Section 551.103 or 551.104(b)(2).

(l) If conduct constituting an offense under this section also constitutes an offense under another section of this code or the Penal Code, the actor may be prosecuted under either section or both sections.

SECTION 2. This Act takes effect September 1, 2009.