Re: Week ending 1/9 and thanks to Judy.

[Guest guest]

YEA!!!So glad it helped. Clipless pedals and correct form will not only ease any discomfort but you will discover more power and improved performance! yea. I think many don't realize all the science behind biking - for science geeks like me it is really cool all the research on how to get the optimum ride. Watch the Tour de France, Giro d'Italia or the Vuelta Espana (the 3 big race circuits) and you can hear more.I am going to start my walking program next week (I am 2.5 weeks post op) so want to start slow but need to do something.judy in DCFrom: A. M. <plantpowered@...> Sent: Sun, January 10, 2010 5:02:20 PMSubject: Week ending 1/9 and thanks to Judy.

Hi everyone,My ITB pain seems to have gone away. I'm so happy. Big thanks to Judy, because those bike fit videos and articles helped so much. Last week I spent several hours adjusting shoe cleats, saddle height, and fore-aft saddle positions on all three bikes. It was tricky! I added clipless pedals to my heavy bike, so now only the foldie bike has platform pedals. I also made sure I was using smaller gears and "spinning" while riding, as opposed to mashing the pedals on the bigger gears. I avoided lower body work this week, but I did add wall squats. The clipless pedals really help my knees, though. I can really focus on making those nice, round, pedaling circles while I ride.

I also found started doing tai-chi style warm ups several times a day. Knee circles and hip circles helped immensely. The relief is almost miraculous. I was really worried for a couple of weeks because the pain had been increasing, so I'm absolutely amazed at how much this has all helped. I kept my standard stretch routine.

My bike commutes added up to 35 miles this week. I added short KB intervals to my warm ups before my morning rides. I also started picking up groceries on my commute home. I work about a mile away from Berkeley Bowl, and their produce department is absolutely heavenly. Such abundance and variety! It's completely worth the time and effort to stop there after work.

This is good. I can work with this!! Work was really super busy this week, but the rides brought balance to my days.Happy workouts,

[Guest guest]

Judy, I'm happy for you! I'm glad you'll be able to start. Walking is wonderful. I love how it calms my mind.Right now I'm looking at a ride in wine country next August. I'm agonizing over whether I'd be able to complete a 35 mile ride. Part of me wants the challenge, and part of me is scaredy-cat. There's a 16 mile option as well. Shoot, I should just register for the 35 mile ride and commit to it. I'll decide by tonight. It's only about 70 miles from here, but there's a nice inn there, and I might turn it into a mini vacation... hmm....

On Sun, Jan 10, 2010 at 2:10 PM, Judy S <k9sports4gsps@...> wrote:

YEA!!!So glad it helped.  Clipless pedals and correct form will not only ease any discomfort but you will discover more power and improved performance!  yea. I think many don't realize all the science behind biking - for science geeks like me it is really cool all the research on how to get the optimum ride.  Watch the Tour de France, Giro d'Italia or the Vuelta Espana (the 3 big race circuits) and you can hear more.

I am going to start my walking program next week (I am 2.5 weeks post op) so want to start slow but need to do something.judy in DC

From: A. M. <plantpowered@...>

Sent: Sun, January 10, 2010 5:02:20 PMSubject: Week ending 1/9 and thanks to Judy.

 

Hi everyone,My ITB pain seems to have gone away. I'm so happy. Big thanks to Judy, because those bike fit videos and articles helped so much. Last week I spent several hours adjusting shoe cleats, saddle height, and fore-aft saddle positions on all three bikes. It was tricky! I added clipless pedals to my heavy bike, so now only the foldie bike has platform pedals.   I also made sure I was using smaller gears and " spinning " while riding, as opposed to mashing the pedals on the bigger gears. I avoided lower body work this week, but I did add wall squats. The clipless pedals really help my knees, though. I can really focus on making those nice, round, pedaling circles while I ride.

I also found started doing tai-chi style warm ups several times a day. Knee circles and hip circles helped immensely. The relief is almost miraculous. I was really worried for a couple of weeks because the pain had been increasing, so I'm absolutely amazed at how much this has all helped. I kept my standard stretch routine.

My bike commutes added up to 35 miles this week. I added short KB intervals to my warm ups before my morning rides. I also started picking up groceries on my commute home. I work about a mile away from Berkeley Bowl, and their produce department is absolutely heavenly. Such abundance and variety! It's completely worth the time and effort to stop there after work. 

This is good. I can work with this!! Work was really super busy this week, but the rides brought balance to my days.Happy workouts,

[Guest guest]

GO for 35 mile. It is a good first ride length. With all the riding you are doing it should be good. I admit that I would only do training rides if they were over 20 miles as for me (living in DC and the rides out in VA), driving to the place we started would take longer than ride itself if it was less. -- At 10 mph ( which is really slow - I think what I do uphill) you are only biking 3-4 hours... you can do it!!now I am going to look for an MS ride in my area this summerjudyFrom: A. M. <plantpowered@...> Sent: Mon, January 11, 2010 12:52:40 PMSubject: Re: Week ending 1/9 and thanks to Judy.

Judy, I'm happy for you! I'm glad you'll be able to start. Walking is wonderful. I love how it calms my mind.Right now I'm looking at a ride in wine country next August. I'm agonizing over whether I'd be able to complete a 35 mile ride. Part of me wants the challenge, and part of me is scaredy-cat. There's a 16 mile option as well. Shoot, I should just register for the 35 mile ride and commit to it. I'll decide by tonight. It's only about 70 miles from here, but there's a nice inn there, and I might turn it into a mini vacation... hmm....

On Sun, Jan 10, 2010 at 2:10 PM, Judy S <k9sports4gsps> wrote:

YEA!!!So glad it helped. Clipless pedals and correct form will not only ease any discomfort but you will discover more power and improved performance! yea. I think many don't realize all the science behind biking - for science geeks like me it is really cool all the research on how to get the optimum ride. Watch the Tour de France, Giro d'Italia or the Vuelta Espana (the 3 big race circuits) and you can hear more.

I am going to start my walking program next week (I am 2.5 weeks post op) so want to start slow but need to do something.judy in DC

From: A. M. <plantpowered@ gmail.com>

Sent: Sun, January 10, 2010 5:02:20 PMSubject: Week ending 1/9 and thanks to Judy.

Hi everyone,My ITB pain seems to have gone away. I'm so happy. Big thanks to Judy, because those bike fit videos and articles helped so much. Last week I spent several hours adjusting shoe cleats, saddle height, and fore-aft saddle positions on all three bikes. It was tricky! I added clipless pedals to my heavy bike, so now only the foldie bike has platform pedals. I also made sure I was using smaller gears and "spinning" while riding, as opposed to mashing the pedals on the bigger gears. I avoided lower body work this week, but I did add wall squats. The clipless pedals really help my knees, though. I can really focus on making those nice, round, pedaling circles while I ride.

I also found started doing tai-chi style warm ups several times a day. Knee circles and hip circles helped immensely. The relief is almost miraculous. I was really worried for a couple of weeks because the pain had been increasing, so I'm absolutely amazed at how much this has all helped. I kept my standard stretch routine.

My bike commutes added up to 35 miles this week. I added short KB intervals to my warm ups before my morning rides. I also started picking up groceries on my commute home. I work about a mile away from Berkeley Bowl, and their produce department is absolutely heavenly. Such abundance and variety! It's completely worth the time and effort to stop there after work.

This is good. I can work with this!! Work was really super busy this week, but the rides brought balance to my days.Happy workouts,

[Guest guest]

Wow Judy!!! 20 miles is a training ride?  OK, I have to build up because that would be a main event for me, and my steeper uphill speed is probably more like 5 mph right now, LOL. This ride has some rolling hills near the end, but most of the climbs look like they're about 300 feet. I can do that. I need the challenge.

I just signed up! I've got nothing to lose. Title Nine will reimburse the entry fee. This also gives me another reason to lean out a bit more. It's definitely easier to speed up if you're lighter. They say you should have 500 miles in your legs before you start training. I could have that done by April if I do nothing more than bike commutes, and that leaves just enough time to complete a proper training program before the ride. 

I'll talk to DH tonight to see if he wants to head up there with me. He doesn't ride, but he could go on a hike that day somewhere since it's wine country, but we could kick back the night before and the night after. The Sebastopol Inn looks really nice and it's .25 mile from the starting line. Sounds perfect.

Yippee!!!! Thanks for the encouragement. A couple of years ago I signed up for a similar ride, but my prior running injuries really wrecked my ability to ride. I was in too much pain to attend. I lost that race fee. No more running for me.

On Mon, Jan 11, 2010 at 9:59 AM, Judy S <k9sports4gsps@...> wrote:

GO for 35 mile.  It is a good first ride length.  With all the riding you are doing it should be good.   I admit that I would only do training rides if they were over 20 miles as for me (living in DC and the rides out in VA), driving to the place we started would take longer than ride itself if it was less.  -- At 10 mph ( which is really slow - I think what I do uphill) you are only biking 3-4 hours... you can do it!!

now I am going to look for an MS ride in my area this summerjudy

From: A. M. <plantpowered@...>

Sent: Mon, January 11, 2010 12:52:40 PMSubject: Re: Week ending 1/9 and thanks to Judy.

 

Judy, I'm happy for you! I'm glad you'll be able to start. Walking is wonderful. I love how it calms my mind.Right now I'm looking at a ride in wine country next August. I'm agonizing over whether I'd be able to complete a 35 mile ride. Part of me wants the challenge, and part of me is scaredy-cat. There's a 16 mile option as well. Shoot, I should just register for the 35 mile ride and commit to it. I'll decide by tonight. It's only about 70 miles from here, but there's a nice inn there, and I might turn it into a mini vacation... hmm....

On Sun, Jan 10, 2010 at 2:10 PM, Judy S <k9sports4gsps> wrote:

YEA!!!So glad it helped.  Clipless pedals and correct form will not only ease any discomfort but you will discover more power and improved performance!  yea. I think many don't realize all the science behind biking - for science geeks like me it is really cool all the research on how to get the optimum ride.  Watch the Tour de France, Giro d'Italia or the Vuelta Espana (the 3 big race circuits) and you can hear more.

I am going to start my walking program next week (I am 2.5 weeks post op) so want to start slow but need to do something.judy in DC

From: A. M. <plantpowered@ gmail.com>

Sent: Sun, January 10, 2010 5:02:20 PMSubject: Week ending 1/9 and thanks to Judy.

 

Hi everyone,My ITB pain seems to have gone away. I'm so happy. Big thanks to Judy, because those bike fit videos and articles helped so much. Last week I spent several hours adjusting shoe cleats, saddle height, and fore-aft saddle positions on all three bikes. It was tricky! I added clipless pedals to my heavy bike, so now only the foldie bike has platform pedals.   I also made sure I was using smaller gears and " spinning " while riding, as opposed to mashing the pedals on the bigger gears. I avoided lower body work this week, but I did add wall squats. The clipless pedals really help my knees, though. I can really focus on making those nice, round, pedaling circles while I ride.

I also found started doing tai-chi style warm ups several times a day. Knee circles and hip circles helped immensely. The relief is almost miraculous. I was really worried for a couple of weeks because the pain had been increasing, so I'm absolutely amazed at how much this has all helped. I kept my standard stretch routine.

My bike commutes added up to 35 miles this week. I added short KB intervals to my warm ups before my morning rides. I also started picking up groceries on my commute home. I work about a mile away from Berkeley Bowl, and their produce department is absolutely heavenly. Such abundance and variety! It's completely worth the time and effort to stop there after work. 

This is good. I can work with this!! Work was really super busy this week, but the rides brought balance to my days.Happy workouts,

[Guest guest]

, 35 miles isn't that bad!  I've done around 20 miles before and it wasn't bad, but it was flat for the most part.   How hilly is this ride?  I've always wanted to do one of these things and will want ALL the details!!

On Mon, Jan 11, 2010 at 9:52 AM, A. M. <plantpowered@...> wrote:

 

Judy, I'm happy for you! I'm glad you'll be able to start. Walking is wonderful. I love how it calms my mind.Right now I'm looking at a ride in wine country next August. I'm agonizing over whether I'd be able to complete a 35 mile ride. Part of me wants the challenge, and part of me is scaredy-cat. There's a 16 mile option as well. Shoot, I should just register for the 35 mile ride and commit to it. I'll decide by tonight. It's only about 70 miles from here, but there's a nice inn there, and I might turn it into a mini vacation... hmm....

On Sun, Jan 10, 2010 at 2:10 PM, Judy S <k9sports4gsps@...> wrote:

YEA!!!So glad it helped.  Clipless pedals and correct form will not only ease any discomfort but you will discover more power and improved performance!  yea. I think many don't realize all the science behind biking - for science geeks like me it is really cool all the research on how to get the optimum ride.  Watch the Tour de France, Giro d'Italia or the Vuelta Espana (the 3 big race circuits) and you can hear more.

I am going to start my walking program next week (I am 2.5 weeks post op) so want to start slow but need to do something.judy in DC

From: A. M. <plantpowered@...>

Sent: Sun, January 10, 2010 5:02:20 PMSubject: Week ending 1/9 and thanks to Judy.

 

Hi everyone,My ITB pain seems to have gone away. I'm so happy. Big thanks to Judy, because those bike fit videos and articles helped so much. Last week I spent several hours adjusting shoe cleats, saddle height, and fore-aft saddle positions on all three bikes. It was tricky! I added clipless pedals to my heavy bike, so now only the foldie bike has platform pedals.   I also made sure I was using smaller gears and " spinning " while riding, as opposed to mashing the pedals on the bigger gears. I avoided lower body work this week, but I did add wall squats. The clipless pedals really help my knees, though. I can really focus on making those nice, round, pedaling circles while I ride.

I also found started doing tai-chi style warm ups several times a day. Knee circles and hip circles helped immensely. The relief is almost miraculous. I was really worried for a couple of weeks because the pain had been increasing, so I'm absolutely amazed at how much this has all helped. I kept my standard stretch routine.

My bike commutes added up to 35 miles this week. I added short KB intervals to my warm ups before my morning rides. I also started picking up groceries on my commute home. I work about a mile away from Berkeley Bowl, and their produce department is absolutely heavenly. Such abundance and variety! It's completely worth the time and effort to stop there after work. 

This is good. I can work with this!! Work was really super busy this week, but the rides brought balance to my days.Happy workouts,

[Guest guest]

Thanks ! That's really good to know.  I've done a flat 20 miles twice. I had a bad saddle one time, a brand new bike the other time, and both rides were exhausting and painful! I hope I've learned a few things since then

Here are the elevations from MapMyRide: minimum elevation= 46 ftmaximum elevation is 279 ftascent is 823 ftdescent is 823 ft

That must be the total ascent, because none of the hills look like they're over 300 ft. If you check the box for " elevations " on the map below, you can see the elevations. It looks so much easier than other rides I've seen.

Here's the map. I did the fly-over on Google Earth and it looks very pretty.http://www.mapmyrun.com/route/us/california/sebastopol/1160781728

On Mon, Jan 11, 2010 at 10:29 AM, Pink Pussycat <pinkpussycat@...> wrote:

, 35 miles isn't that bad!  I've done around 20 miles before and it wasn't bad, but it was flat for the most part.   How hilly is this ride?  I've always wanted to do one of these things and will want ALL the details!!

On Mon, Jan 11, 2010 at 9:52 AM, A. M. <plantpowered@...> wrote:

 

Judy, I'm happy for you! I'm glad you'll be able to start. Walking is wonderful. I love how it calms my mind.Right now I'm looking at a ride in wine country next August. I'm agonizing over whether I'd be able to complete a 35 mile ride. Part of me wants the challenge, and part of me is scaredy-cat. There's a 16 mile option as well. Shoot, I should just register for the 35 mile ride and commit to it. I'll decide by tonight. It's only about 70 miles from here, but there's a nice inn there, and I might turn it into a mini vacation... hmm....

On Sun, Jan 10, 2010 at 2:10 PM, Judy S <k9sports4gsps@...> wrote:

YEA!!!So glad it helped.  Clipless pedals and correct form will not only ease any discomfort but you will discover more power and improved performance!  yea. I think many don't realize all the science behind biking - for science geeks like me it is really cool all the research on how to get the optimum ride.  Watch the Tour de France, Giro d'Italia or the Vuelta Espana (the 3 big race circuits) and you can hear more.

I am going to start my walking program next week (I am 2.5 weeks post op) so want to start slow but need to do something.judy in DC

From: A. M. <plantpowered@...>

Sent: Sun, January 10, 2010 5:02:20 PMSubject: Week ending 1/9 and thanks to Judy.

 

Hi everyone,My ITB pain seems to have gone away. I'm so happy. Big thanks to Judy, because those bike fit videos and articles helped so much. Last week I spent several hours adjusting shoe cleats, saddle height, and fore-aft saddle positions on all three bikes. It was tricky! I added clipless pedals to my heavy bike, so now only the foldie bike has platform pedals.   I also made sure I was using smaller gears and " spinning " while riding, as opposed to mashing the pedals on the bigger gears. I avoided lower body work this week, but I did add wall squats. The clipless pedals really help my knees, though. I can really focus on making those nice, round, pedaling circles while I ride.

I also found started doing tai-chi style warm ups several times a day. Knee circles and hip circles helped immensely. The relief is almost miraculous. I was really worried for a couple of weeks because the pain had been increasing, so I'm absolutely amazed at how much this has all helped. I kept my standard stretch routine.

My bike commutes added up to 35 miles this week. I added short KB intervals to my warm ups before my morning rides. I also started picking up groceries on my commute home. I work about a mile away from Berkeley Bowl, and their produce department is absolutely heavenly. Such abundance and variety! It's completely worth the time and effort to stop there after work. 

This is good. I can work with this!! Work was really super busy this week, but the rides brought balance to my days.Happy workouts,

[Guest guest]

very cool... If you can find the grade - that will tell you how steep the hill is for climbing. The way they grade hills in tours is grade and length.try biking some the area prior it helps ... also..get some "in the saddle time" One of the reasons I can do longer bike rides is once I week i will go and spin at the gym for about 90 min without getting out of saddle much... that way my behind is fine :)good luck and please report.judyFrom: A. M. <plantpowered@...> Sent: Mon, January 11, 2010 1:54:05 PMSubject: Re: Week ending 1/9 and thanks to Judy.

Thanks ! That's really good to know. I've done a flat 20 miles twice. I had a bad saddle one time, a brand new bike the other time, and both rides were exhausting and painful! I hope I've learned a few things since then

Here are the elevations from MapMyRide: minimum elevation= 46 ftmaximum elevation is 279 ftascent is 823 ftdescent is 823 ft

That must be the total ascent, because none of the hills look like they're over 300 ft. If you check the box for "elevations" on the map below, you can see the elevations. It looks so much easier than other rides I've seen.

Here's the map. I did the fly-over on Google Earth and it looks very pretty.http://www.mapmyrun.com/route/us/california/sebastopol/1160781728

On Mon, Jan 11, 2010 at 10:29 AM, Pink Pussycat <pinkpussycat@ pinkpussycatscor ner.com> wrote:

, 35 miles isn't that bad! I've done around 20 miles before and it wasn't bad, but it was flat for the most part. How hilly is this ride? I've always wanted to do one of these things and will want ALL the details!!

On Mon, Jan 11, 2010 at 9:52 AM, A. M. <plantpowered@ gmail.com> wrote:

Judy, I'm happy for you! I'm glad you'll be able to start. Walking is wonderful. I love how it calms my mind.Right now I'm looking at a ride in wine country next August. I'm agonizing over whether I'd be able to complete a 35 mile ride. Part of me wants the challenge, and part of me is scaredy-cat. There's a 16 mile option as well. Shoot, I should just register for the 35 mile ride and commit to it. I'll decide by tonight. It's only about 70 miles from here, but there's a nice inn there, and I might turn it into a mini vacation... hmm....

On Sun, Jan 10, 2010 at 2:10 PM, Judy S <k9sports4gsps> wrote:

YEA!!!So glad it helped. Clipless pedals and correct form will not only ease any discomfort but you will discover more power and improved performance! yea. I think many don't realize all the science behind biking - for science geeks like me it is really cool all the research on how to get the optimum ride. Watch the Tour de France, Giro d'Italia or the Vuelta Espana (the 3 big race circuits) and you can hear more.

I am going to start my walking program next week (I am 2.5 weeks post op) so want to start slow but need to do something.judy in DC

From: A. M. <plantpowered@ gmail.com>

Sent: Sun, January 10, 2010 5:02:20 PMSubject: Week ending 1/9 and thanks to Judy.

Hi everyone,My ITB pain seems to have gone away. I'm so happy. Big thanks to Judy, because those bike fit videos and articles helped so much. Last week I spent several hours adjusting shoe cleats, saddle height, and fore-aft saddle positions on all three bikes. It was tricky! I added clipless pedals to my heavy bike, so now only the foldie bike has platform pedals. I also made sure I was using smaller gears and "spinning" while riding, as opposed to mashing the pedals on the bigger gears. I avoided lower body work this week, but I did add wall squats. The clipless pedals really help my knees, though. I can really focus on making those nice, round, pedaling circles while I ride.

I also found started doing tai-chi style warm ups several times a day. Knee circles and hip circles helped immensely. The relief is almost miraculous. I was really worried for a couple of weeks because the pain had been increasing, so I'm absolutely amazed at how much this has all helped. I kept my standard stretch routine.

My bike commutes added up to 35 miles this week. I added short KB intervals to my warm ups before my morning rides. I also started picking up groceries on my commute home. I work about a mile away from Berkeley Bowl, and their produce department is absolutely heavenly. Such abundance and variety! It's completely worth the time and effort to stop there after work.

This is good. I can work with this!! Work was really super busy this week, but the rides brought balance to my days.Happy workouts,

[Guest guest]

Wow! Go !!!

(way behind on posts and not catching up right now, just jumping in and out quickly)

Week ending 1/9 and thanks to Judy.

Hi everyone,

My ITB pain seems to have gone away. I'm so happy. Big thanks to Judy, because those bike fit videos and articles helped so much. Last week I spent several hours adjusting shoe cleats, saddle height, and fore-aft saddle positions on all three bikes. It was tricky! I added clipless pedals to my heavy bike, so now only the foldie bike has platform pedals. I also made sure I was using smaller gears and "spinning" while riding, as opposed to mashing the pedals on the bigger gears. I avoided lower body work this week, but I did add wall squats. The clipless pedals really help my knees, though. I can really focus on making those nice, round, pedaling circles while I ride.

I also found started doing tai-chi style warm ups several times a day. Knee circles and hip circles helped immensely. The relief is almost miraculous. I was really worried for a couple of weeks because the pain had been increasing, so I'm absolutely amazed at how much this has all helped. I kept my standard stretch routine.

My bike commutes added up to 35 miles this week. I added short KB intervals to my warm ups before my morning rides. I also started picking up groceries on my commute home. I work about a mile away from Berkeley Bowl, and their produce department is absolutely heavenly. Such abundance and variety! It's completely worth the time and effort to stop there after work.

This is good. I can work with this!! Work was really super busy this week, but the rides brought balance to my days.

Happy workouts,

[Guest guest]

So awesome, ! I'm so glad riding is bring you so many blessings!

Week ending 1/9 and thanks to Judy.

Hi everyone,

My ITB pain seems to have gone away. I'm so happy. Big thanks to Judy, because those bike fit videos and articles helped so much. Last week I spent several hours adjusting shoe cleats, saddle height, and fore-aft saddle positions on all three bikes. It was tricky! I added clipless pedals to my heavy bike, so now only the foldie bike has platform pedals. I also made sure I was using smaller gears and "spinning" while riding, as opposed to mashing the pedals on the bigger gears. I avoided lower body work this week, but I did add wall squats. The clipless pedals really help my knees, though. I can really focus on making those nice, round, pedaling circles while I ride.

I also found started doing tai-chi style warm ups several times a day. Knee circles and hip circles helped immensely. The relief is almost miraculous. I was really worried for a couple of weeks because the pain had been increasing, so I'm absolutely amazed at how much this has all helped. I kept my standard stretch routine.

My bike commutes added up to 35 miles this week. I added short KB intervals to my warm ups before my morning rides. I also started picking up groceries on my commute home. I work about a mile away from Berkeley Bowl, and their produce department is absolutely heavenly. Such abundance and variety! It's completely worth the time and effort to stop there after work.

This is good. I can work with this!! Work was really super busy this week, but the rides brought balance to my days.

Happy workouts,

[Guest guest]

Thanks ! It really does. It makes me so happy.On Mon, Jan 11, 2010 at 1:30 PM, <nancydewolf@...> wrote:

So awesome, ! I'm so glad riding is bring you so many blessings!

 

 

Week ending 1/9 and thanks to Judy.

 

Hi everyone,

My ITB pain seems to have gone away. I'm so happy. Big thanks to Judy, because those bike fit videos and articles helped so much. Last week I spent several hours adjusting shoe cleats, saddle height, and fore-aft saddle positions on all three bikes. It was tricky! I added clipless pedals to my heavy bike, so now only the foldie bike has platform pedals.   I also made sure I was using smaller gears and " spinning " while riding, as opposed to mashing the pedals on the bigger gears. I avoided lower body work this week, but I did add wall squats. The clipless pedals really help my knees, though. I can really focus on making those nice, round, pedaling circles while I ride.

I also found started doing tai-chi style warm ups several times a day. Knee circles and hip circles helped immensely. The relief is almost miraculous. I was really worried for a couple of weeks because the pain had been increasing, so I'm absolutely amazed at how much this has all helped. I kept my standard stretch routine.

My bike commutes added up to 35 miles this week. I added short KB intervals to my warm ups before my morning rides. I also started picking up groceries on my commute home. I work about a mile away from Berkeley Bowl, and their produce department is absolutely heavenly. Such abundance and variety! It's completely worth the time and effort to stop there after work. 

This is good. I can work with this!! Work was really super busy this week, but the rides brought balance to my days.

Happy workouts,

[Guest guest]

Oh, I see! Then it probably would help me to go buy a trainer in case I can't get out on a weekend.  Would that be the same idea? It seems like a good way to get really accustomed to my own saddle. Thanks so much for the tips!!!

On Mon, Jan 11, 2010 at 11:09 AM, Judy S <k9sports4gsps@...> wrote:

very cool... If you can find the grade - that will tell you how steep the hill is for climbing.   The way they grade hills in tours is grade and length.

try biking some the area prior it helps ... also..get some " in the saddle time "   One of the reasons I can do longer bike rides is once I week i will go and spin at the gym for about 90 min without getting out of saddle much... that way my behind is fine

good luck and please report.judy

From: A. M. <plantpowered@...>

Sent: Mon, January 11, 2010 1:54:05 PMSubject: Re: Week ending 1/9 and thanks to Judy.

 

Thanks ! That's really good to know.  I've done a flat 20 miles twice. I had a bad saddle one time, a brand new bike the other time, and both rides were exhausting and painful! I hope I've learned a few things since then

Here are the elevations from MapMyRide: minimum elevation= 46 ftmaximum elevation is 279 ftascent is 823 ftdescent is 823 ft

That must be the total ascent, because none of the hills look like they're over 300 ft. If you check the box for " elevations " on the map below, you can see the elevations. It looks so much easier than other rides I've seen.

Here's the map. I did the fly-over on Google Earth and it looks very pretty.http://www.mapmyrun.com/route/us/california/sebastopol/1160781728

On Mon, Jan 11, 2010 at 10:29 AM, Pink Pussycat <pinkpussycat@ pinkpussycatscor ner.com> wrote:

, 35 miles isn't that bad!  I've done around 20 miles before and it wasn't bad, but it was flat for the most part.   How hilly is this ride?  I've always wanted to do one of these things and will want ALL the details!!

On Mon, Jan 11, 2010 at 9:52 AM, A. M. <plantpowered@ gmail.com> wrote:

 

Judy, I'm happy for you! I'm glad you'll be able to start. Walking is wonderful. I love how it calms my mind.Right now I'm looking at a ride in wine country next August. I'm agonizing over whether I'd be able to complete a 35 mile ride. Part of me wants the challenge, and part of me is scaredy-cat. There's a 16 mile option as well. Shoot, I should just register for the 35 mile ride and commit to it. I'll decide by tonight. It's only about 70 miles from here, but there's a nice inn there, and I might turn it into a mini vacation... hmm....

On Sun, Jan 10, 2010 at 2:10 PM, Judy S <k9sports4gsps> wrote:

YEA!!!So glad it helped.  Clipless pedals and correct form will not only ease any discomfort but you will discover more power and improved performance!  yea. I think many don't realize all the science behind biking - for science geeks like me it is really cool all the research on how to get the optimum ride.  Watch the Tour de France, Giro d'Italia or the Vuelta Espana (the 3 big race circuits) and you can hear more.

I am going to start my walking program next week (I am 2.5 weeks post op) so want to start slow but need to do something.judy in DC

From: A. M. <plantpowered@ gmail.com>

Sent: Sun, January 10, 2010 5:02:20 PMSubject: Week ending 1/9 and thanks to Judy.

 

Hi everyone,My ITB pain seems to have gone away. I'm so happy. Big thanks to Judy, because those bike fit videos and articles helped so much. Last week I spent several hours adjusting shoe cleats, saddle height, and fore-aft saddle positions on all three bikes. It was tricky! I added clipless pedals to my heavy bike, so now only the foldie bike has platform pedals.   I also made sure I was using smaller gears and " spinning " while riding, as opposed to mashing the pedals on the bigger gears. I avoided lower body work this week, but I did add wall squats. The clipless pedals really help my knees, though. I can really focus on making those nice, round, pedaling circles while I ride.

I also found started doing tai-chi style warm ups several times a day. Knee circles and hip circles helped immensely. The relief is almost miraculous. I was really worried for a couple of weeks because the pain had been increasing, so I'm absolutely amazed at how much this has all helped. I kept my standard stretch routine.

My bike commutes added up to 35 miles this week. I added short KB intervals to my warm ups before my morning rides. I also started picking up groceries on my commute home. I work about a mile away from Berkeley Bowl, and their produce department is absolutely heavenly. Such abundance and variety! It's completely worth the time and effort to stop there after work. 

This is good. I can work with this!! Work was really super busy this week, but the rides brought balance to my days.Happy workouts,