An injured warrior’s Alive Day holds great meaning.

Dear caring friend,An injured warrior’s Alive Day holds great meaning — it's the day he or she suffered near-fatal wounds on the battlefield. Joe Washam and Chris Gordon are two of many brave heroes who know exactly what an Alive Day represents. I know their stories of determination and courage will inspire you to continue your support of Wounded Warrior Project® (WWP) to help injured warriors recover and get the benefits that they need.




Alive Day: April 26, 2004


Army Sergeant Joe Washam was on a mission in Baghdad when an explosion ignited and his body was engulfed in flames. He suffered third-degree burns over 40 percent of his body. “I look down, and blood is pouring out of me,” Joe recalls. “I had shrapnel in me, but I didn’t know it earlier because my body had been burnt so bad. The blood was like a river raging from my side.”

Joe had to learn to walk again and endured more than a dozen surgeries as a result of the burns. While in Brooke Army Medical Center, he was introduced to Wounded Warrior Project. Since then, Joe has continued his healing process through WWP Alumni events and WWP adaptive sports, like Soldier Ride® cycling. Adaptive skiing helped Joe discover he could do more than he imagined despite the severe disabilities to his hands. These events have also helped him connect to other injured warriors and gain knowledge about their challenges and needs.

Today, Joe uses what he learned to raise awareness for injured warriors’ needs while serving as an example of the successes one can achieve after injury.



Alive Day: March 13, 2005

Army Staff Sergeant Chris Gordon was riding in a Stryker armored vehicle in Tal-Afar when an improvised explosive device went off, launching him and his clerk out of the Stryker’s rear hatch. “Thank God we had the hatches open,” he recalls. “If they had been closed, I wouldn’t be here today.” But Chris was left without his right leg, and he has a permanent titanium rod in his left leg.

With courage and support, Chris regained his strength and learned to walk again. He first learned about WWP while recovering at Walter Reed Army Medical Center. He soon became involved with WWP by participating in fishing and hunting trips, riding in Soldier Ride adaptive cycling events, and attending other sporting events.

“These outings are wonderful experiences and they provide me with a lot of positive emotions so I can keep moving in a positive direction mentally and physically.”

Today, Chris is standing tall as a husband, father, and student.

Warriors like Joe and Chris — and thousands more — have experienced what they mark as their Alive Day. Their hearts are filled with gratitude for all you've done and can do. Your gift of $50, $75, $100, or more helps injured warriors transition and lead productive lives.

Why your Donations Matter - Lets Stand By Them

The price of freedom can be terribly high for U.S. military men and women — amputations, burns, traumatic brain injuries (TBI), post-traumatic stress disorder (PTSD), and other life-changing wounds leave permanent scars.

Yet fully aware of the risks, service members continue to step up to defend our great nation — serving with unmatched courage and honor. It is on behalf of those heroes that I’m asking you to step up once again by supporting Wounded Warrior Project® (WWP) today.

WWP has helped thousands of injured warriors along the path to recovery and greater independence despite the effects of their long-term injuries. But the need for these healing, empowering programs and services keeps growing because so many U.S. service members continue to pay the high price for our freedom. 

Shrewsbury Patch - Local Cyclists Get Pain Relief From Massage Therapy

	Local Cyclists Get Pain Relief From Massage Therapy Professional cyclist Karen Potter knows what it's like to suffer from pain.... By Charlene Arsenault Read more »

  

The Feet Need to be Happy

 

As with most of us if your feet are not happy then most likely the rest of you is not happy. I have had problems with my feet for most of my adult life.  I have a condition called Hallux rigidus which is a disorder of the joint located at the base of the big toe. It causes pain and stiffness in the big toe, and with time it gets increasingly harder to bend the toe. "Hallux" refers to the big toe, while "rigidus" indicates that the toe is rigid and cannot move or flex very much.  I have seen several Podiatrist over the years but only one has provided the best solutions for me and my multi-sport activities. 

 

Dr Neil Feldman of Central Massachusetts Podiatry, an accomplished marathoner, Ironman triathlete, and an honorable mention all-american triathlete has prescribed the right solutions for me to allow me to continue to train and compete.  Most recently he convinced me to try the Zero Drop approach to running shoes.  “zero drop” or sometimes called “zero differential” refers to the difference in height between the heel and the ball of the foot.  I have been running in this shoe from Altra





 

 

Dr Feldman further convinced me to go all Zero Drop all the time and I started wearing the VivoBarefoot Ra dress shoes  and I have not looked back since.  My feet have felt great and even my back had less aches and pains.    One of the benefits of these type shoes is a foot-shaped toe box follows the shape of a healthy foot for more comfort, balance and efficiency.

 

So where am I going with all of this? I knew that during my "Epic Ride Across America" I would be in my cycling shoes 8-10 hours a day for 33 days.  I wanted to find a pair of cycling shoes that had the same features and provide me with great comfort.    I found them!  The Bont Vaypor XC .  I have been breaking them in and they feel great.  The other feature is Bont cycling shoes are heat moldable  for a custom fit. 

 

 

Anatomical Forefoot Shape

 

Conventional cycling shoes offer a “dress shoe” type shaping. Although highly aesthetic this will cause the toes along with the metatarsals to be overly constricted, compressing the nerves between the metatarsals which often results in the common "hot foot" sensation.

Bont cycling shoes anatomical shaping allows the foot to function in its most efficient and anatomically correct position. The foot is supported in its endeavour to relax through the metatarsal joints allowing the pedalling force to be spread across the greatest possible surface area.

 

Medial Longitudinal Arch Support

Structural medial longitudinal arch support is provided in all models to stop over pronation of feet.
Over pronation is one of the main contributors to incorrect tracking of knees during a cyclists pedaling phase due to internal rotation of tibia and femur. This can result in knee injuries.
In addition, the rotation of tibia/femur can cause the pelvis to tilt resulting in lower back strain.

 

Anatomical Heel Cup 



The anatomical heel cup shaping of Bont cycling shoes provides increased stability during the pull through stage of pedaling stroke and up stroke. This stabilization is achieved without any mechanical operation or over tightening of straps/laces allowing for increased comfort and blood circulation.

Lateral Forefoot Support

 

 

Bont’s lateral forefoot support ensures neutral positioning of the forefoot and alleviates common issues associated with over pronation and supination. These issues often result in incorrect tracking of knees causing injuries along with hip and lower back pain.

Relax is the Word of the Day

What a weekend of riding,  407 miles in three days.  Today was a definite recovery day as I went to see Karen Potter, LMT at Body Sage Massage Therapy to get the body worked on.  My quads were on fire. They felt much better after the session. 

This week will be a recovery week as I start to taper for the cross country ride.  I need to start getting my packing list ready and schedule the bike for shipment to California.  But right now I am getting some Ice Cream and will watch the next episode of The Following.  

Ride to the Finish

Epic Ride Finish Line   Salisbury Beach , Amesbury, MA.

Today I rode to where the epic ride ends. Salisbury Beach in Amesbury, MA. Got 131 miles in before it got dark.


Total miles for the weekend 407.  Feeling good :)


Click the link below to view the ride details

http://www.trainingpeaks.com/av/AYV77T6PYFBWSO6NYONRABOIHM

Windy Ride

Winter Riding in Spring

Got 100 miles in today. Boy was it windy the whole way with gust up to 35 mph.  Seemed like what ever direction I was going it was a head wind.  8 Hr ride tomorrow.

Check out my route today

Fundraising Update

Happy to announce that during my 9 Hour ride yesterday, supporters of the the Wounded Warrior Project donated $900.  Thank You.

Today I am heading outside for a 7 Hour Ride in the Rhode Island area.

7 Hours and 164 Miles later

Done

7th Hour Completed

Feeling really good today. 2 hours to go.

Approaching 100 Miles

4 Hours in

Just hit 69 miles. Think I will have a Chocolate milk and a sandwich.

2nd Hour in the Books

Just noticed that my rear tire has had it. It is starting to bulge out. Looks like the last workout with that tire.

One Hour into it

Watching the greatest mountain stages of the tour de France 1990-1999. How many donations can I get during my 9 hours of riding.

Long day starts early

Early start on the trainer riding from Galllup to Albuquerque NM. Looks promising for outdoor riding Saturday and Sunday. 9 hours of riding today. Mental toughness will be challenged today :)

Radio and TV Appearance

Happy to announce that on the eve of departing for my epic ride, I am scheduled to be on the Paul Westcott Show - News/Talk 580 and 94.9 FM WTAG  Simulcast on Charter TV3 in Worcester, MA market. 
 
You can listen live on iHeart Radio April 19th at 8:35 a.m. 

Follow Paul Westcott on Facebook  http://www.facebook.com/paul247 or Twitter  http://twitter.com/paultalk

Workout of the Day

Workout for Wednesday, March 20

Aerobic Capacity - 4 Tempo Builds Type: Bike
Planned Duration: 1:00

Notes: Tempo Builds: Over the designated time gradually build from the bottom of Z2 (123w) to the top of Z3 (197w)

Step 1: Reps: 1, Duration: 15min, HeartRate: 110-136bpm, Power: 123-197Watts

Step 2: Reps: 4, Duration: 10min, HeartRate: 110-136bpm, Power: 123-197Watts

Step 3: Reps: 1, Duration: 5min, HeartRate: 110-136bpm, Power: 123-197Watts

Click the link below to view the completed workout http://www.trainingpeaks.com/av/GNQLUISJRJJJZKWAQS7CCTKH6U

This Is Not a Story About Last Place

"Bike racing is a sport that fetishizes suffering. Anyone who's done it talks almost mystically about painful days on the bike, about the serenity achieved by pedaling through the agony"

• smaller
• Larger

Stefano Sirotti

Taylor Phinney's solo ride during the Tirreno-Adriatico on Monday.

by Jason Gay at Jason.Gay@wsj.com

This is a story about a guy who finished last. Which is technically true. You can look up the results of the race, and you'll see his name, right there, lonely at the bottom. Taylor Phinney. USA. Finishing time of six hours, twenty-two minutes, fifty-four seconds. One hundred-and-ninth place. Last.
But this story is better than that.

First, about Taylor Phinney. Remember that name. You might already know it. Bike racer from Boulder, Colo., 22 years old. The son of two cycling legends, Davis Phinney and Connie Carpenter. A big dude on the bike, at 6 feet 5 inches, 180 pounds, Taylor Phinney is one of the most promising young cyclists in the world. He's already been to the Olympics twice. Won a stage of the prestigious Giro d'Italia last year. He is expected to have many great days in the sport.

Monday didn't begin like one of those days. Phinney was competing in Italy's Tirreno-Adriatico stage race, and this penultimate stage was a doozy. Up and down, down and up, 209 kilometers of punishment, including a 27% climb so comically steep that some riders got off their bikes and pushed them uphill. Many riders quit. Later the race organizer would admit that the stage was too difficult, even for elite pros.

Phinney didn't expect to win this stage. He just wanted to hang around, because the next day brought a time trial against the clock, and Phinney had a chance for a good result in that event. But the day soon unraveled. His legs weren't feeling great, and then his bike busted its chain. He had to get a replacement and chase his way back to the pack.

"I just was dangling," Phinney said on the phone, from his home in Tuscany. "We kept going over these really difficult climbs. I'd get back to the group and I would get dropped. I'd get back again, then get dropped."

 

Bike racing is a sport that fetishizes suffering. Anyone who's done it talks almost mystically about painful days on the bike, about the serenity achieved by pedaling through the agony. But even the best can only take so much. Soon Phinney found himself in a small group of 30 or so riders who had fallen off the main field, with about 130 kilometers, or 80 miles, left. The riders in the group began talking. Phinney said it became clear that nobody wanted to finish. Drop out now, get out of the cold. This is no shame. It happens all the time. Fight another day.

But Phinney wanted to fight now. He had to complete the race under the time limit to do the time trial Tuesday. "If I wanted to finish the race, I was going to have to do it by myself," he said.
So that's what he did. As the rest of the group abandoned the race, Phinney put his head down and pedaled. He was suddenly alone. The weather was miserable. It began to rain. And Phinney kept thinking of one thing.

"I would just think of my dad," he said. Davis Phinney has lived with Parkinson's disease for more than half of Taylor Phinney's life. One of the great American racers of all time, a Tour de France stage winner and Olympian, Davis's day is often met by frustrating physical challenges. Tasks that were once simple take so much longer. Ordinary life requires patience. That's what kept his son pedaling in the cold Italian rain.

"I knew that if my dad could be in my shoes for one day—if all he had to do was struggle on a bike for six hours, but be healthy and fully functional—he would be me on that day in a heartbeat," Taylor Phinney said. "Every time I wanted to quit, every time I wanted to cry, I just thought about that."
He had so many miles to ride. "It's kind of embarrassing," he said. "The race has gone by, and people aren't really expecting one rider slogging along by himself." Fans on the side of the road offered to push him up hills. But Phinney remembered a story his Dad had told him about one of his old Tour de France teams, making a pact to decline pushes. Taylor would do the same. No pushes.
"He never lost his motivation," said Fabio Baldato, an assistant director for Phinney's team, BMC Racing, who was driving a car behind Phinney the entire route. "It was unbelievable."
"He wanted so badly to finish the race," said Phinney's teammate, Thor Hushovd, a former world champion.

Hours later, Phinney crossed the line, exhausted. He finished almost 15 minutes after the second-to-last rider, thirty-seven minutes behind the winner. He didn't make the time cut for the day, which meant he couldn't compete in Tuesday's time trial. It was a bummer, but Phinney was too zonked to be devastated. During his post-race massage, he cried like crazy. On Twitter, Phinney wrote about riding for his Dad and called it "probably the most trying day I've had on a bike." When Phinney's saga was reported on the website VeloNews, cycling fans went crazy. These have been bleak times for the sport, ripped apart by doping scandals. Phinney's solo effort—and his emotions post-race—had stirred something soulful. "Emotion is powerful and undeniably human," Phinney's mother, Connie Carpenter, said in an email from Italy.

Back home in Colorado, Davis Phinney was marveling at the whole story. You can still find Davis on his bike, usually on the fancy carbon-fiber city commuter he got from his son. Cycling remains a sanctuary—"easier than walking, in a sense," he said. But the daily routine remains full of hassles. Davis Phinney keeps a sense of humor about it, jokingly referring to himself as "Turtleboy." He began a foundation to give people living with Parkinson's tools for living well—for achieving little victories.

Davis Phinney said he didn't learn about Taylor's ride until after it was over. Friends told him how inspired they were by his son. When he heard that Taylor had been thinking about him the whole time, he was floored.

"I have almost no words for how amazing it makes me feel," Davis Phinney said. He wrote in an email to his son: You make me so happy and beyond proud—and that is better than any medicine and can defeat any disease.

The results are wrong. This is not a story about a guy who finished last. Taylor Phinney won that race.

Write to Jason Gay at Jason.Gay@wsj.com

A version of this article appeared March 14, 2013, on page D6 in the U.S. edition of The Wall Street Journal, with the headline: This Is Not a Story About Last Place.

Worcester working towards 'snowiest city' in U.S. award

Of all years, I did not need Worcester to compete for the Golden Snow Globe

http://s.masslive.com/IA6DfmB

Workout of the Day

Short and sweet sustained power hour averaging 25 MPH. 

Click the link below to view the workout http://www.trainingpeaks.com/av/NM3BCIWR5PN6UW7YI5WV2KFA5I

Coming Home- Wounded Warrior Project PSA

A message from Wounded Warrior Project that reminds us that even though the conflicts may end, the needs of our veterans and service members will continue. Only with your help can we honor and empower our nation's wounded warriors.

Guess What I am doing after My Epic Ride?

So what do you do after you ride your bike across the country?  You ride 148 miles for a Harpoon.  I was just notified that I was selected in the lottery to participate in the Harpoon Brewery to Brewery Ride on June 15th.  

Check out the map of this ride .   I should be trained up :)

The Harpoon Brewery to Brewery Ride is one tough ride. By design, it is not for everyone. This ride is for cyclists who enjoy great beer, are physically and mentally tough, take pleasure in the fellowship of others, excel in the face of challenges, play by the rules, and can ride 148 miles to the finish safely and without their hands being held.

Eleven years ago, a small group of elite riders from Team Psycho made the inaugural ride after Harpoon purchased a second brewery in Windsor, VT. A SAG wagon, armed with water, tires, tubes, and some tools, was the only support. Upon arriving in Windsor, a keg (well, maybe more than just one keg) was rolled out of the brewery for the post ride celebration. Since that time, the field of cyclists has grown, the course has been lengthened, and the vertical increased. The spirit, however, has remained the same: a tough, bare bones ride with the reward of great beer at the finish.

Are my legs getting to big?

Are my legs getting to big?

3 Hour Endurance Ride

Todays ride was not ideal but it was outside. The wind was so bad I had to pedal on a long down hill just to maintain speed. The temp was 32 degrees but wind chill was 27 degrees. The new gearing I had installed on the bike was awesome. Click the link below to view the workout http://www.trainingpeaks.com/av/4KEYYDGJQOMWYGUXECG5KTQVSM

Riding Outside Again, But for How Long?

Pit stop over looking Wachusett Reservoir in Clinton, MA

Fundraising Update

Happy Saint Patrick's Day!  

Thank you supporters of my Epic Ride Across America. I appreciate your support. Please spread the word.  

Wounded Warrior Project - Year in Review 2012

Workouts for Saturday, March 16



Workout #1:  Sustained Power - (3) 10x5
Type: Bike
Planned Duration: 1:30
Description:


Sustained Power: 

Notes: * One-legged pedaling: clip in with left foot and rest right foot on the trainer or a box. Pedal for 30-60 seconds with left leg. Pedal for equal time with both legs to recover Repeat three times, then switch legs. Increase by 5 seconds / week

Step 1: Reps: 1, * Duration: 30min, HeartRate: 110-126bpm, Power: 123-164Watts

Step 2: Reps: 3, Duration: 10min, HeartRate: 132-141bpm, Power: 192-206Watts

Step 3: Reps: 3, Duration: 5min, HeartRate: 128-136bpm, Power: 166-197Watts

Step 4: Reps: 1, Duration: 15min, HeartRate: 100-136bpm, Power: 100-186Watts


Workout #2:  Core & Stretch
Type: Strength
Planned Duration: 0:30

Completed Workout of the Day

Click the link below to view the workout http://www.trainingpeaks.com/av/RTLI527UWE6HNOM7R42JY6T5QU

Workout of the Day

Workout: Aerobic Capacity - Tempo Builds
Type: Bike
Planned Duration: 1:20
                         

Aerobic Capacity - Tempo Builds:

Notes: Tempo Builds: Over the designated time gradually build from the bottom of Zone 2 (123w) to the top of Zone 3 (197w)

Step 1: Reps: 1, Duration: 30min, HeartRate: 110-136bpm, Power: 123-197Watts

Step 2: Reps: 4, Duration: 10min, HeartRate: 110-136bpm, Power: 123-197Watts

Step 3: Reps: 1, Duration: 10min, HeartRate: 110-136bpm, Power: 123-197Watts

Active Recovery Day

Today I started with an early morning active recovery 30 minute swim. Active recovery or active rest refers to a workout done at a reduced intensity and volume.  Fundamentally, active rest is just meant to be a light/easy day.  Mentally, it promotes relaxation for you after officially kicking your own butt and now you can relax, and get ready for your next period of increased intensity or volume workouts.  

Symptomatically, it reduces pain, soreness, and/or stiffness that occurs after one increases exercise intensity, exercise duration, or participation in eccentric exercise.  As we exercise, we have to supply our muscles with energy and nutrients in order to have our muscles function properly. This is done primarily through blood flow. Now, as a muscle absorbs nutrients and energy, it produces waste products, and the build up of waste products induces pain.  So the goal is to reduce pain and let your muscles get stronger. 

The best way to speed up this process is massage.  What does massage do for a cyclist? First and foremost massage promotes recovery by flushing the toxins up to the heart so that new oxygenated blood can circulate. The massage therapist will always rub the muscles upwards towards the heart. The massage is actually pushing out the muscle’s carbon dioxide rich blood to the lungs and heart which is then filtered to come out as oxygen rich blood that goes back into the muscles. The body will do this naturally but massage drastically speeds up the process. In addition to this, massage prevents injury with the help of stretching. I get a massage about every 2 weeks thanks to a great Christmas present from the fabulous Mary lee.

So today, I will end the day with a massage at  My Body Sage Massage Therapy in Shrewsbury, MA. Owner/therapist, Karen Potter, is a Nationally Certified Massage therapist with a B.A. in Psychology. She has been working as a massage therapist since 2004 and has been an elite level mountain bike racer since 2002.  You can follow Karen's racing at www.karenpotterbikeracing.blogspot.com or at www.mtbracenews.com  

Sources:

Queen, E. Active recovery: low-intensity exercise may be better than complete rest after competition. http://sportsmedicine.about.com/od/tipsandtricks/a/activerecovery.htm.
Updated May 5, 2009. Retrieved July 31, 2011.

Schurman, C. Active recovery. http://www.bodyresults.com/e2activerecovery.asp.
Updated November 2003. Retrieved July 31, 2011.

Workout of the Day - Sustained Power

Click the link below to view the workout http://www.trainingpeaks.com/av/KCL3F2FMIXAR3UDYQTQG6RFNSQ

It's More Than Just Riding

As cyclists become tired during rides, they tend to slump, resulting in back and shoulder pain. Developing your abdominal muscles will help support you and maintain proper form. Part of my training regimen that coach John Hughes has provided me are three off the bike routines included in my weekly ride schedule. The three areas include core strength exercises, strength exercises, and stretching after almost all rides. 

 

The following information and specifics on strength and stretching can be found at Coach Hughes Website  

To achieve full potential as an endurance cyclist and be successful in challenging events, a cyclist should incorporate a strength training program.  Strength training is any activity that overloads muscles more than on the road bike, thus resulting in strength gains. Strength training does not necessarily require special equipment, or long hours in the gym.

Strength training can have five benefits for the endurance cyclist:

 

1. Increasing core strength and creating a stable platform for pedaling power.
2. Developing leg muscle strength, which can be turned into increased power on the bike.
3. Improving the balance among muscle groups, resulting in increased pedaling economy and efficiency.
4. Strengthening connective tissues, to reduce the risk of injury .
5. Improving upper body endurance and comfort on the bike.

As we ride, our muscles tighten and then start to hurt.  Focusing on these simple areas to stretch,  done at a rest stop or after a workout, will loosen you up and relieve the pain. 


The key seven areas.  The first three are muscles that are prone to cramping while bicycling. Stretching the muscles will lengthen them and reduce the probability of cramps on the bicycle.

1. Gastrocnemius (calf) and Achilles
2. Quadriceps
3. Hamstrings
4. Back
5. Gluteals (butt)
6. Soleus (lower part of calf)
7. Hip flexors 

Indoor Riding Mecca

 

 

Riding indoors is not always fun.  You need to have ways to keep your mind active and engaged in anything except looking at the clock.  The way that I am able to do this is with all the "stuff"  you see here. 

 

The heart of the entire system is the TACX i-Vortex Virtual Trainer. 

 

 

Check out the Tacx Trainer demo clip

 

Other things I do to keep my mind on other things are read Kindle books on the PC or iPad, listen to music, read email, twitter, facebook or watch movies or YouTube.  All of this helps the time go by quicker. 

 

 



Fundraising Update as of 9 March

4.5 Hr Ride To Newport, RI

Check out this ride.. The last nine miles were on the ocean. The beauty of virtual. Click the link below to view the workout http://www.trainingpeaks.com/av/SOON44LGI5PRMAPJKUMMSXXAYA

SWAG

Check out the Swag package I got yesterday from a fellow veteran Jason Rocha from California.  It was filled with bunch of cycling stuff I can use in training and on my ride. Jason has also offered to give me a ride from LAX Airport to the ride start hotel next month.  Thanks Jason.  The support for my ride has been awesome!

2 Hr Ride in Los Angeles Area

This is where my epic ride all starts.


Click the link below to view the workout http://www.trainingpeaks.com/av/EC3CZUHLOJMX6YJ3AFWPWGOC3E

Today's 1st Ride was in Illinois

My first workout today was riding day 22 of My epic ride .


Click the link below to view the workout http://www.trainingpeaks.com/av/YBUSA76PJWHOSEF5Q67ZLM5VUE

The Mechanic

Gerry at Trek Stop in Grafton, MA doing the final touches on my rebuild. It shifts really smooth. I can't wait to take it out on the open road and tryout my new gears. The 11x32 is going to give me plenty of options in the mountains.

Road to Nowhere

Looks like the snow has got me back on the road to nowhere again.  My scheduled indoor rides for this weekend are:

8 Hours on Friday

7 Hours on Saturday

8 Hours on Sunday.

On a positive note, 50 degrees temps every day next week. 

Workout of the Day

Virtual Ride in New Hampshire Click the link below to view the workout http://www.trainingpeaks.com/av/5JIBEZILUHCLSD6MAL6KRRHBUE

Bone Head Story of the Week

A Washington state politician stated 

“If I am not mistaken, a cyclist has an increased heart rate and respiration. That means that the act of riding a bike results in greater emissions of carbon dioxide from the rider. Since CO2 is deemed to be a greenhouse gas and a pollutant, bicyclists are actually polluting when they ride."  See story here;

http://www.newjerseynewsroom.com/healthquest/orcutt-reverses-course-on-bicyclists-polluting-air-comment


Sure looks like there is lots of pollution coming out of Washington DC these days.  There is so much hot air coming out of politicians mouths in our country.  They can't seem to think straight. 

Completed Workout of the Day

Click the link below to view the workout http://www.trainingpeaks.com/av/CBMGR27YC5X5ZRPBDUKIZN4IDI

Workout for Tuesday, March 05

 

 

Short workout today :)

Sustained Power - (5) 7x4
Type: Bike -  Indoor Trainer
Planned Duration: 1:15

Step 1: Duration: 15 min Warm Up @ Heart Rate: 110-136 bpm or Power @ 123-197 Watts

Step 2: 5 Reps: Duration: 7 min @ Heart Rate: 132-141 bpm or Power @ 192-206 Watts Then Duration: 4 min @ Heart Rate: 128-136 bpm or Power @ 166-197Watts

Step 3: Duration: 5 min Cool Down @ Heart Rate: 100-136 bpm or Power @ 100-197 Watts

There is something about a bike

I have always enjoyed being on a bike as evidenced in this undated photo many years ago. The sheer joy of being out in the open air, enjoying the sites, sounds and smell of nature has always been fun for me even now at the advanced age of 51.  My earliest recollection of a long bike ride was when I was 12 or 13  I rode my bike from Fitchburg to Townsend, MA and back.  That seemed like a long way back then. Then when I was in High School I rode with Peter Bergeron,  a  great Fitchburg High School athlete on a  4 day tour from Fitchburg to the very end of Cape Cod and back.  That was quite a ride back then.  Over the years I have had quite a few bikes; Schwinn, Huffy, Motobecane, Centurion, Diamondback, and Cannondale. My current inventory is down to three; a Fuji, a Cervelo One Triahlon Bike and my Trek Madone. 

 

The basics of a bike have not changed much, two wheels, frame, pedals, brakes, handlebars, seat and chain.  While the concept is the same the technology sure has changed a lot.  I just dropped my  2010 Carbon Fiber Trek Madone 5.5 that I purchased from Gerry Hovagimian at Trek Stop in North Grafton.  A great bike shop with great customer service and support.   After over 3000 training miles it was time to get an complete overhaul and some component upgrades and have the bike ready to ship to California for the start of the ride.

 

The major upgrade I am getting is a new SRAM Force WiFLi Rear Derailleur  with a SRAM PG 1070 11-32 Cassette and SRAM RED Crankset. This new gearing will help me with some of the most difficult mountain passes out west and hopefully not leaving me looking for just one more gear.

 

Gerry is also changing out the chain, brake pads, handlebar tape and all cables.  When I pick the bike up on tuesday, I will be literally picking up a new bike.  Can't wait to ride my new bike.    

Fund Raising Update

Who can get us to $6K?  Get your companies logo and link on this web page with a $500 Donation.

SuRaB Athletics

I am happy to announce that Your Real Active Body LLC, SuRAB Athletics is on board as a Corporate Donor. 

Today I met with Joshua Love Principal/Athlete and Jacob Sussman Videographer of SuRAB Athletics to discuss their interest in doing a mini documentary on my "Epic Ride" to support the Wounded Warrior Project as part of their "WOD TV" initiative that does documentaries on local CrossFit gyms, athletes and programs.  

SuRAB Athletics is a newly formed company that specialize in manufacturing equipment and apparel for Crossfitters and all athletes alike. They are more than equipment and apparel company, SuRAB Athletics is an equal opportunity motivator. The goal of SuRAB Athletics is to motivate athletes to become the best version of themselves. SuRAB is also focused on motivating for a common good while remaining culturally diverse as possible.

What does SuRaB stand for you ask?  Are you familiar with the term, Mi Casa Su Casa, my house is your house? Well Su means "Your" in spanish. SuRAB is an acronym for "Your Real Active Body." The company slogan is Apply SuMotivation, which means Apply Your Motivation. SuMotivation is also a type of motivation modeled after the company's inspiration John Surabian, a health and wellness leader in the Boylston, MA community, and CrossFit Facility owner at CrossFit Brutality. 

The Goal

“The most gratifying part of your goal isn't always necessarily the finish line, but rather the journey that gets you there. The training, the preparation, and the commitment you make to yourself to go beyond in order to achieve your goal.”

September 1, 2013 is the day I made the commitment to ride across the country on my bike in support of the Wounded Warrior Project. The first thing I did was hire a coach to help me train for this "epic ride". While doing some research on long distance cycling I purchased the book Distance Cycling by John Hughes and Dan Kehlenbach.  If you want to learn the tricks of the trade for distance cycling than this is the book for you. I ordered and read the kindle version  The book covers all aspects from nutrition to stretching and strength training for 100 mile rides to multi-day events. The biggest thing I learned besides riding many miles is the need for off the bike work. All I wanted to do is ride and this book opened my eyes for the need to have a solid core that will help me climb the mountain passes on my ride. This book details what you need to do.

After reading the book I found out that John Hughes is also a coach who works with 20 - 25 athletes a year training for century, double century and brevet rides, multi-day tours, 12- and 24-hour races, qualifiers for the Race Across America (RAAM), solo and team RAAM and other endurance rides and tours. John is also an accomplished cyclist himself having ridden seven 1200 kilometer: Paris-Brest-Paris ’79, ’87, ’91, ’95, ’99, Boston-Montreal-Boston ’92, & the Rocky Mountain ’04. and finished Race Across AMerica (RAAM) in 11 days, 15 hours.   Given those credentials I contacted him and he has been prescribing the right mix of workouts that I would never have come up with on my own.  

If you want to track my workouts, you can find them at www.trainingpeaks.com/PhilsEpicRide

Welcome to my Blog

Welcome to my blog page that will document my journey across America to raise money for the Wounded Warrior Project. My goal with this blog is to document what it takes to prepare and ride across America and more importantly raise funds for our Wounded Warriors.

Why am I doing this? It is in fulfillment of a lifelong goal to train and complete a physically challenging endurance event and to see and experience this beautiful country of ours. Yet I don't believe I could motivate myself to do it unless the result was to make a difference in the lives of others. I was fortunate enough to have a healthy and rewarding 27 year military career but some of my brothers and sisters in arms were not as fortunate and together we can help make a difference for them and their families on in their road to recovery.

I will be riding for the Wounded Warrior Project® (WWP). The WWP serves veterans and service members who incurred a physical or mental injury, illness, or wound, co-incident to their military service on or after September 11, 2001 and their families.

Your loyal support helps as these brave men and women endure often-grueling recoveries. They need assurance that there are resources available to them throughout their journey back into civilian life and beyond. After sacrificing so much while serving our country and securing our freedom, many veterans are faced with the uncertainties of life after the battlefield.

WWP is a nonprofit, nonpartisan organization. It’s not about the war; it’s about the warrior. With advancements in battlefield medicine and body armor, an unprecedented percentage of service members are surviving severe wounds or injuries. Your tax deductible donation enables WWP to help the thousands of wounded warriors returning home from the current conflicts and to provide assistance to their families.

WWP programs help ease these uncertainties and are made possible through the unwavering dedication of people like you. You can help in in two ways, first by making a donation and second by sharing this blog with everyone you know who loves the freedom that our service members provide to this great nation.

I hope you enjoy reading my entries and I look forward to your comments, tips and words of encouragement.

See you on the road,

Phil




Please note that my participation in this epic ride is in my personal capacity. My participation is not an endorsement of any particular organization, its services or products by the Department of Defense, United States Army or the Defense Contract Management Agency.