It's a Numbers Game

So if you were paying attention to my Facebook profile yesterday, you learned that I went for my almost-annual physical at my internist's office.  And nailed it.  I mean, seriously, I haven't had a check-up that good since I was a kid (if even then).  The doc himself came to the waiting room to call me for my appointment, which was unusual in itself.  He was also smiling and waving a few pieces of paper:  "I've got your labs right here.  Let's go."  (In a rare moment of forethought, I had called and got my blood test done on a day off before my doctor appointment, so they were in his office when I got there instead of after we were done.  I totally did this because I expected some good results.  But the results shocked even me...)

"Looks like you've been getting healthy.  Diet change, exercise, what?"  

"VEGAN."  (And some riding and such.)

"That will certainly do it.  Let's have a look at your numbers."  With that he spread the papers out on the exam table and grabbed his laptop to pull up the results from last time.  Here's what we discussed:

Category	November 2012	February 2014	Change	Comment
Weight	220	198	-22	Fully clothed...  I also managed to gain weight between Nov 2012 and Jan 2013
BP	130/88	122/80	Lower	On BP meds for both physicals
Heart Rate	80	56	-24	This is due to exercise and weight loss
Total Cholesterol	219	162	-26%	"You can't make a bigger change than that."  Dr. S.
HDL	54	45	-10%	He would actually like this number, the "good" cholesterol, to be higher, using healthy oils, fish, and even beer and wine!
LDL	144	95	-34%	Wow...  (OK, I am not sure that my calculations in the% stuff are correct.  I divided the difference by the original value to come up with it.  It makes sense to me, but I don't know if it's right...)
Triglycerides	109	110	+1	For some reason this number doesn't concern anyone.
Glucose	103	104	+1	THIS one puts me in the "pre-diabetic" category.  Refer to my last post regarding genetics here.  Apparently there isn't a ton of stuff I can do to change it a lot, either, besides continuing to do what I am doing.

*Just so you know, making that stupid table took forever.  I hope you appreciate it.

OK, so things are looking very good at this point.  There were, of course, other things covered in my physical, at least one of which included coughing, and additional examinations of skin and body, etc.  I believe when we were done that the doc said it was a "perfect" physical.  That may not have been the exact word, but it was very similar to it.  But I'm pretty sure he said "perfect."

So...  What's next?  Well, first of all, as it should be, I should send out some thanks to people who have helped me so far along my journey.  Sister Pam has been along for the whole ride, encouraging me and reading my thoughts as well as coaching from the far-off outpost of Wauwatosa, WI.  Many others have read and commented and such as well.  BUT...  Two ladies are more responsible for the numbers in the above table than anyone else.

While it's true that I began this whole thing with the idea that I would do some more exercise and watch my food intake, those two things only went so far.  I needed a major change.  Dana, my wife of nearly 24 years (and constant companion for 27...), found a flier advertising a "28-Day Detox" at Gazelle Sports in Holland.  We enjoy buying our athletic shoes there, and she happened upon this card on a shopping trip.  "This sounds kind of cool," I think she said.  She was ready for some change, and has been searching for years for something to help with the almost constant pain from migraine headaches.

"Sounds kind of crazy," was something like my response, but since she is her own person and I really didn't care what she wanted to try, I waved happily from the porch as she headed off to the free informational meeting on an September Sunday morning.  By the end of that month she had lost 15 pounds and could already tell a difference in her headaches.

When another class came along, she asked if I wanted to join her.  Since the stuff she made herself for dinner also made it to my plate (and it was good stuff!), and since it seemed like she wasn't suffering from the disastrous effects of eating too many vegetables, I figured there couldn't be any harm to it.  Or at least not much.  The deal was that she had to do all the work, like making the morning smoothies, etc.  She agreed.

Info meeting #2, in November, was when I got to meet influential female #2.  Margaux Drake, whom I have written about before, is almost a force of nature.  Margaux is a true believer in a healthy lifestyle through plant-based foods.  Her boundless energy and enthusiasm are contagious, and she is a very serious cheerleader/coach/encourager to all in her classes.  Allowing us to explore and experiment for ourselves, she offers advice and counseling, realizing that for some people jumping head-first into this is a huge step.  (As a testament to her cheerleading prowess, I offer you the fact that she sent me a pic of herself and her husband giving me huge smiles and thumbs-up from the top of a mountain in Vail when they heard of my accomplishments via FB and text.  I would have waited to get back to the lodge to do that, but they jumped right in.)

So thank you to Dana and Margaux for providing the impetus as well as the means for this latest step on my walk to health.  As far as further goals, my doctor and I discussed the idea of 20 more pounds coming off.  And I registered for the 24-Hour Challenge a few weeks ago.  And things like that.  A few folks have said after yesterday that I will have to change the name of this blog, but THAT won't happen until I don't feel totally self-conscious taking my shirt off in public or I look as good in spandex as Alex or Brad*.  And that, my friends, will be quite some time, I'm afraid...
      *Pretty sure Alex doesn't usually read this, and Brad only occasionally.  So keep that to yourself, please.

Anyway, that should do it for this post.  I've been writing for too long, you have better things to do than waste time staring at the computer, and we both should be exercising.  So go do that.  And when you get done, make yourself a smoothie:
 - 1 C Apple Juice
 - 1 Banana (frozen if possible)
 - 1 C fresh Kale/dark leafy greens
 - Handful of Sprouts
 - 1 T Coconut Flakes
 - 1 T healthy oil (coconut, flax, etc)
Place ingredients in a blender and blend until smooth.  Add 2 T chocolate chips at the end and blend a few seconds longer for some added crunch and texture.   I've done this for breakfast virtually every day since November 10.  They're great.  Want to start your own health journey?  THAT is a great first step.

Later.  I'm off to ride some type of bike. 

Monthly Update and Some Family History

Well, it looks as if things are staying in the right direction...  Here's a monthly update and some random thoughts.

• Weight as of Jan 1,2013: 226 lbs
• Weight as of Feb 1, 2014: 201 lbs
• Net Loss: 25 POUNDS!!
• 17 "official" workouts (including two return trips to the gym!)
• 262 miles on the bike, 10.7 of which were outdoors in 15 degree temps...  (Mileage total smashes previous January total by 120 miles PLUS I went outside)
• Various days of snow shoveling and pushing the snow blower through drifts and such.  Never figured THAT could be a workout!
• Single-day trainer mileage record at 50 miles in a single sitting!

So somewhere along the line in this blog I discussed setting goals and such.  And a year later I can tell you about that sort of "next step" that popped into my brain recently.  

I don't know if this works this way for everyone, but as the scale moves down by small degrees I start to notice the upcoming landmarks.  Like, "hey, that's only a pound away from losing 20," or, "cool,  I'm almost down to 200."  And what happens next is that those goals become so much more real and achievable because you don't want to screw them up!  Seriously.  At some point last week or so I was at 202.5.  A pound and a half away from losing 25 pounds.  Do you think I thought more about everything I was doing at that point??  "Maybe I can ride an extra five miles today."  "Even though this stuff is vegan and good for me, I probably don't need that second helping because I'm pretty satisfied."

And once you get that particular train of thought going you can motivate yourself even further.  I don't remember the last time I weighed less than 200 pounds.  There will be a party when the first number changes, believe me.  And once that block falls, then I am only a few pounds from losing 30.  And so on, and so on....  I am considering this a good thought process :)

Today is Feb 2; yesterday marked the 20th anniversary of my father's death, and I have been wondering how to mention it or mark the occasion.  Here, at least, I have decided to mark the occasion by discussing what basically eventually killed him and how I am working on not being that guy 20 years from now.

Doc died on the operating table after a basically failed quadruple bypass surgery.  The surgeon went in and discovered he just couldn't fix it all; it was far worse than even he had imagined.  Dad had suffered from high blood pressure (hey, me, too!), heart disease, and Type 2 (adult onset) diabetes.  He'd had rheumatic fever as a child, and he and his twin brother suffered from rickets as children, though I don't know that that would have had a bearing on their health as adults.

The thing is, though, that two out of three of those adult diseases are totally preventable (OK, I don't know about totally).  My internist says that the high BP indeed has a genetic component*, but we all really know that exercising and eating right will prevent Type 2 Diabetes, and exercising, eating right, and maintaining a healthy weight can ward off heart disease.  
      *My blood pressure was quite "normal" until a few years ago regardless of my weight through the years.  It spiked around age 45, and I went on meds at around age 46.  What caused the sudden increase?  That's where the doc says genetics come into play.  Nathan, for instance, is a young, healthy 6'0, 185, and his BP is quite high...  Working on that !!

Genetics??  I don't want to take any chances; if Doc passed along some gene or something, I think I should know about this.  Well, this study on heart disease from Northwestern University shows that "only a small proportion of cardiovascular health is passed on from parent to child; instead...the majority...is due to lifestyle and healthy behaviors."  Whew.  Cool.  Of course, it does mean that I have no one to blame but myself should I contract this condition. 

 And diabetes?  Hmmm...  Actually not as clear, but there is more of a genetic factor at play here.  So I could do all of this work and still end up contracting the disease - by a factor of somewhere between a 1 in 7 chance and a 1 in 13 chance, depending on when my parent got it.  I think dad was around 55 or so, which means my "genetic chances" are 1 in 13.  Armed with this information AND a calendar, I can certainly make great strides to ward off its onset as long as possible, and maybe even prevent it completely.  My cholesterol ratio has always been good, blood sugars normal, etc.  I should be in good shape for the time being, and keeping up the weight loss and healthier eating will certainly help.

So there you go.  An update and a little family history.  Nathan was just about six weeks old when Doc passed, and of course Erin wasn't around at all yet.  And that's too bad, because I know he would have enjoyed getting to know another grandson, and I would pay serious money to see him interact with my now teenage daughter; they would have gotten along famously.  He was 71 when he died just a few months shy of his birthday.  Can't really imagine him at 91 now.

Thanks for reading.  Now get off the couch and go exercise and eat better food.

only a small proportion of cardiovascular health is passed from parent to child; instead, it appears that the majority of cardiovascular health is due to lifestyle and healthy behaviors. - See more at: http://www.northwestern.edu/newscenter/stories/2010/11/heart-disease.html#sthash.g7y5GSq7.dpuf

only a small proportion of cardiovascular health is passed from parent to child; instead, it appears that the majority of cardiovascular health is due to lifestyle and healthy behaviors. - See more at: http://www.northwestern.edu/newscenter/stories/2010/11/heart-disease.html#sthash.g7y5GSq7.dpuf

only a small proportion of cardiovascular health is passed from parent to child; instead, it appears that the majority of cardiovascular health is due to lifestyle and healthy behaviors. - See more at: http://www.northwestern.edu/newscenter/stories/2010/11/heart-disease.html#sthash.g7y5GSq7.dpuf

But I HATE Winter...

So...  It's January 29 and I am at home again, sitting around, watching TV, and wasting time on Facebook because we have another snow day.  This is four in a row, beginning last Friday, and our seventh for the school year, which officially means we will have some make-up time somewhere.

And here's the weird thing:  we have officially had eight feet (8 FEET!) of snow so far this winter here in Holland, and most of January has been very cold.  Today's high is expected to be around 15 or so, which is like a heat wave compared to the last several days with highs around 6.  I have been out moving snow several times, using my giant and wonderful Ariens 9.5 HP monster.  None of that is weird, really, is it?  No.  The weird thing is that, for the first time I can remember, I DON'T MIND THIS.  

I hate winter.  I really do.  I like the seasons and the changes and all of that stuff people talk about, but for the most part I am not a fan of winter.  This year I feel different.  Oh, I still absolutely hate all of the snow, mud, crap, and other junk that gets tracked into my house, my car, my office, and everywhere I go.  And I can't stand scraping and brushing off my car every time I have to go somewhere.  My feet being constantly somewhat cold and damp.  Fingertips that freeze.  Those things, combined with the snow and my usual lack of ability to go anywhere or do anything fun, usually cause me to really not like an entire season.  But even that's not really bothering me so much.

So what's different this year?  I really don't know.  When I make a beer recipe (stay with me here, this is not some strange tangent) and it doesn't turn out quite right, I have to change something.  All of the advice regarding this situation is to change only one variable at a time.  Too hoppy?  Add less hops, but don't increase the malt bill at the same time, right?  Otherwise you won't know which one made a bigger difference.

Well, since last January I have lost nearly 25 pounds (half a pound to go as of this morning!!), I have purchased a bicycle that allows me to have fun in the snow (and the mud, the trails, the road...), I have changed to a largely vegan diet, and in general things are going better.  Is there any ONE of these things that I can point to and give credit for this?  Not really; I changed too many variables.

I think, though, that even though they all add up to a huge positive, since my body feels better due to my diet, that is probably the thing driving the whole thing, you know?  And I seriously feel better.  

Since November 3, 2013 I have not counted a single calorie, yet have lost nearly ten pounds.  Yes, I have been exercising as well, but prior to November there were about 1500 road bike miles under my wheels, so I exercised most of last year.  Up to that point I had lost nearly 15 pounds.  (Full disclosure - I have never been a "calorie-counter," but I was at least paying attention to what I was eating and trying to do "better.")  But since November I have had breakfast smoothies that add up to around 800 calories (yikes!), sometimes adding a couple slices of awesome toast that is somehow flourless (made with sprouted grains) for another 200.  Lunch is usually pretty light due to the limited time I have, but there are after-school snacks (I've eaten LOTS of hummus lately, which I have always enjoyed) and dinner, which is frequently not low-cal, either.

Research tells us that our bodies process vegetables, fruits, etc. far more easily and readily than animal products.  I have NOT at all been on any kind of "fast" or "liquid diet."  I have eaten very well on a diet consisting almost entirely of plant-based food. 

I know I promised myself (if I didn't say it in public) that I would not turn into one of those "I quit smoking and am going to judge all of my friends who still do" type of people, but honestly?  I really want to...   Watching what my students put into their healthy young bodies makes me shudder sometimes, and also makes me realize that God probably makes us all young and healthy so we can survive the abuses we heap upon ourselves!  Daughter Erin has joined us on our current detox trip, and I have a student with whom I share recipes, successes, and failures on my vegan quest because she has been vegan for almost two years.  Not sure why she made the switch, but she is very happy that she did.

But yeah, when I look at people who are complaining about how awful they feel, or how they have gained weight or have various aches or pains or whatever, I totally want to preach the "no animal products" sermon.  I do.  But I haven't.  Yet...

This is starting to ramble and I have no real end point in mind, and friend Katie (who is an English teacher and claims to read my musings) is probably beginning to critique harshly (especially the overuse of parenthetical statements in this post), so I will sign off.  Next week is Week 3 of detox - juice/raw foods week.  My goal is to do 3-4 days; last time I made it almost 3 before I had to have something warm and chewy :)  I will keep you posted.  Until then, get out and enjoy the WINTER!!

2013 Year in Review

Well, it's New Year's Eve and I'm writing in my blog...  (Ok, it's the middle of the afternoon on NYE, so it's not nearly as pathetic as it sounds, but my actual NYE activities will not be much more exhilarating.)

What a year it's been.  Little did I know that when I started this blog 366 days ago that I would actually still be carrying through with it, that I would have purchased not one, but two, new bicycles, or that I would consider the year to be pretty successful.  Yet here I am, and all of the above are for real.  I still owe you a post about my sweet new MTB, but that might have to wait until spring.  

Let's start with the stats...

• Weight as of Jan 1, 2013 - 226 lbs
• Weight as of Dec 30, 2013 - 203 lbs
• Net loss - 23 lbs
• Pants size still the same, but they feel a whole lot better...
• 1,965 miles on at least four different bicycles in many "media," including snow, mud, dry, rocky, and sandy as well as the usual blacktop
•  156 workouts (riding, walking, weights, whatever I entered in MapMyRide)
• 173 hours of activity in those workouts
• 166,000 calories burned (which I consider to be grossly inaccurate - MapMyRide calculates them, and this is what it says for my yearly chart, so...) 

Overall I'm calling it a pretty successful year!  A 10% loss in body weight, feeling better in my clothes, about myself, etc.  All very good stuff.

Here's what I thought this morning after 30 miles on the "nowhere bike" in the basement: "if I still look like this after losing 23 pounds, how bad was it a year ago?"  

I'm still not happy with my body shape or size.  I love hearing how I look better, etc., but reality is I'm 5'8" and over 200 lbs.  Not exactly skinny.  As a matter of fact, I look like I need to lose 30 pounds...  Which I do.  So I will keep going.  It would be nice to drop those 30 by my birthday in July, at which I will turn the magical age of 50.  I don't know what 50 is supposed to feel like, but I do know that it sounds weird...  And I'm the youngest in my family - five kids who range in age from almost 50 to just about 61.  How on Earth did that happen?  Pam will be 61 in February.  Weird.  But she looks great and is very healthy, so is she "old"?  Will I be "old"?

Anyway, this wasn't going to be about age...  How about some frustrations?  OK, here's one:

Sunday morning I was getting dressed for church.  In my shirtless condition I wasn't feeling all that fabulous about my waistline, but hey, my pants fit better lately.  So anyway, I grab some Smartwool socks because not only are they awesome, but it's also 15 degrees outside.  Since they're wool, they're obviously considerably thicker than my regular socks, but sooo comfy and warm...  And I grab my penny loafers because they're old and I don't care if they get snowy/salty/winter-damaged.  And they're LOOSE.  My FEET are thinner.  WTF???  Are you kidding me with this right now?  I have enough paunch left around my middle to be considered "heavy" by someone just meeting me, and some of the 23 pounds have come off of my FEET???  Shit...  But it's true.  I noticed it last week as well, when I went to a wedding, able to button the coat on my good suit AND feeling pretty slim in my black dress shoes.  I figured I hadn't worn them in a while, so maybe I didn't really remember how they felt.  But no - looser shoes.  Rings, watch, all of the auxiliary areas are indeed slimming down with the rest of my body, which is cool, but since it goes ON the belly first, can't it come OFF of there first??  It's not fair.

But back to my 10% loss...  Studies show that even a 10% reduction in weight can have big benefits for your body.  Lower cholesterol (my almost-annual physical is coming up in February, and I'll share the results here), lower blood pressure (I was 117/72 the other day - still medicated), lower risk of Type 2 Diabetes (runs in my family), lower risk of heart disease (runs in my family), and better overall feeling (doesn't run in my family).  My resting heart rate the other day was 64.  At my age and weight class, that's pretty impressive.  So I am beginning to reap the benefits of this work.

And the work, as I said, must continue.  Dana and I have been working on a largely plant-based diet the last couple of months, and both of us think it's pretty great.  We've seen evidence via documentaries and read many articles on the benefits of this diet, and we really don't miss the animal products.  Strangely enough, I've remarked that it's not exactly low fat, but we are still managing to lose weight.  Our bodies are responding to what many scientists consider to be the ideal diet for humans.  She has reduced the intensity and frequency of her migraine headaches, and both of us have managed to actually LOSE a couple of pounds during the holiday season!!  I still miss burgers and my father-in-law's smoked animals, but I figure that if I partake of them only occasionally and in moderation that I am still better off than I was.  (Honestly, last night and again today I have a serious jones for a burger...  Don't know why, but there it is.  And I won't beat myself up if I have one, but I also know that I'll pay for it the next day with feeling not so good physically.  I can really tell the difference in that department!)

And so, faithful reader, comes to a close year one of this grand experiment.  Like I said, I'm going to call it a success.  Thanks for reading along!

Ch-Ch-Ch-Ch-Changes...

Well, it's been quite a year...  I know, it's not over yet, but this post came to me on a recent Saturday morning (yesterday...) as I was doing my morning exercise with several other crazy intrepid individuals who thought that an 8 a.m. pedal on the trainer was a good way to start the day.  So these thoughts will be about me, as usual, but also some other folks I've seen along the way to today.

But first, a favorite song; you can listen while you read:
 

Nothing quite like a mellow tune from the Scorpions to get you thinking.  But we were talking about changes, weren't we?  I'm honestly hesitant to write about this topic at any point, really,  because I don't think I ever know if I've ever really made a change, if that makes any sense.  Like, "hey, I've been at this less than a year, do I really know what I'm talking about?" kind of things.  Mostly this is due to my own fear of failure, if I'm honest, I guess, because who wants to say, "hey, look how much I've changed" and then a year later you're back to your old slacker self and looking like you did 25 pounds ago?  So yeah, this one's kind of tough.

But I know there have been at least some changes.  Most obvious would be the most recent, in which Dana and I have embraced a more vegan lifestyle/diet.  Dana has embraced it more than I; there have been a few meals (Thanksgiving, Nathan's birthday, and a couple breakfasts) that have included animal products on my plate.  But I can tell I'm doing much better!

I've also come to know and appreciate the "other" kinds of bicycling.  This may not seem like a huge deal to anyone else,  but I used to totally look down my nose at the MTB world.  Then Mike Clark and Chris Davison got me on a fat bike.  You've seen my posts about those...  I also bought myself a real mountain bike this summer.  I haven't written about that yet, but it's on the list.  It's partly worthy just because of the cool factor - it's a sweet-looking bike!

There are also many people in my life who have either been part of the changes, worked with me through the year, or have always just been there and are constants in my life.

The last category, of course, would include my wife Dana and our children, Nathan and Erin. "The wife" and I have been married for over 23 years now, and have known each other since the fall of 1986, when I started my intern teaching at her alma mater.  Her little brother was in the band, and her mom was the uniform lady; it was inevitable that I would meet the recently-graduated drum major of the EKHS band, and by the following January we were dating.  Next marching season will be our 28th since we met...

Sister Pam and brother Kevin have also been a big help through the years.  Pam and I have talked more the past three years than we did the first 46 I was on the Earth, and Kevin is probably my favorite riding partner.  And I would be remiss to not mention my other two, much less crazy, sisters, Brenda and Marcia.

BUT.  The reason this post started taking shape in my mind yesterday morning is thanks to two individuals I met only several short months ago.  Brad and Jenny White bought Velo City in March 2013.  As many of you know, I am NOT a fan of change in any form, and these two have been responsible for major upheaval in my life.  And I couldn't be happier!

Here's a list of the changes they perpetrated on the unsuspecting:
 - OK, first they bought the shop
 - then they rearranged the shop
 - then they moved the shop 
Can you BELIEVE these two??  I mean, seriously, don't they know how I can get?

And through it all they have been two of the most wonderful, caring, and thoughtful individuals I have ever had the pleasure of meeting and working with.  Brad is a pro cyclist, riding for the UnitedHealthCare Pro Cycling team.  I don't know what you have heard about the attitude and demeanor of pro riders, but Brad completely destroyed any pre-conceived ideas that I had formed based on media accounts of the guys I followed.  He's totally cool.

Brad even spent a couple hours in July with my marching band leadership team as we prepared for the upcoming season.  I used bicycling as an example of how leadership works, and Brad came in and talked about riding as a team, working together, and bringing together multiple personalities and talents of team members from various backgrounds (and countries!).  It gave the kids an opportunity to hear from a professional athlete as well as reinforcing my ideas and thoughts on the subject.  Oh, and did I mention that he did this discussion two days after his wife gave birth to their third child?  I certainly would have understood if he'd canceled, but he jumped right in.

Speaking of his wife, if anyone is nicer and cooler than Brad, it would be Jenny.  Honestly, my own family doesn't ever seem as glad to see me as she does when I come into the shop.  A great mom to their kids as well as a great "runner of the business," Jenny makes it all happen with a smile on her face.

So what a cool experience it was for them to ask me to run the shop training session yesterday morning.  Brad is at a training camp in Arizona, enjoying the weather, so he needed a sub.  Watching Jenny move around the new shop and greet people with her usual warmth and enthusiasm, then jump on her bike and do the session with us, I was reminded about how much my life has changed this year.  I managed to survive the ride, even doing my best Coach Troy impression ("3, 2, 1, and soft pedal...  two minutes rest"), but noticed especially how much better my upper body felt as I got on my road bike for the first time in a month or more.  Another change!!

So now I look at the upcoming new year and wonder where it will take me.  Usually I figure it will be the "same old, same old," but I don't think it will be.  I'm almost half-way to my imagined goal of "50 by 50," in which I will be 50 pounds lighter than I was Jan. 1, 2013 by my 50th birthday July 31, 2014.  I made it through an entire marching band season without throwing a major fit at the band (it's because they listen better and do what they need to do more than because I am a more relaxed person, believe me...).  And for the first time in several years (10?), I will weigh less on Jan. 1 than I did the previous one.  Has to count for something, right?

So thank you to all who have been there this year, whether it's riding alongside me, encouraging me on my journey, putting up with my shit because you're part of my family, and especially to Brad and Jenny, who made change seem almost pleasant.  I was down another pound this morning, so that's 21 for the year.  Four more would be great, but I'll be happy to get through the holidays without going UP from here!

Merry Christmas!!

The Fat@$$

Let's Get FAT!

Today is Saturday, December 7, and while it is indeed a day that will live in infamy for obvious reasons, this date this particular year was one that will live in great memory for yours truly.

December 7 is also known throughout the entire world as "Global Fat Bike Day."  It's true.  Perhaps you remember this post from last June, in which I extolled the virtues of owning a 2013 Salsa Mukluk "fat bike."  4" wide low-pressure tires float on top of sand, snow, and mud (well, usually...).  Today was no exception as a couple of acquaintances and I took to the trails in the Allegan Forest near Fennville for 11.5 miles.

Here we are preparing for departure

 We headed out around 8:30 a.m. with snow falling and temperatures in the low 20s. (Thank God for Lake Michigan - temps in Wisconsin, Minnesota, and points west were in the single digits!  The lake keeps us "warm.")  

Lots of pretty stuff in the forest: rivers, trees, you know, the usual stuff.  The blanket of new-fallen snow made it quite exceptional. 

Around a bend in the trail as it follows the river

 So how does one keep warm on such a trip?  Well, let's start out with 'warmth' is a relative term...  But:
 - Regular bib cycling shorts
 - Base layer long-sleeve jersey
 - Winter-weight thermal tights
 - Fall/spring-weight jacket
 - Winter-weight jacket
 - "The Blaze" wool cycling socks
 - Toe warmers in the shoes
 - Cycling shoes
 - Winter shoe covers
 - Winter-weight cycling gloves
Overall I stayed much more comfortable than I figured I would.  My toes got a little numb by the end (it took us almost two hours), and occasionally I had cold fingers, but everything else was fine.  Actually managed to break a sweat, sort of...

Some big differences between this style of riding and others?  Mostly the constant pedaling; there's no coasting on these things, especially in the snow or sand.  Downhills are an obvious exception to this, but for the most part it was constant spinning.  Annnnd...  It weighs about twice as much as my road bike.  But that's not the point of the Mukluk.  Nope.  Blast through anything.  Kind of like driving a Hummer!

Here are some more pics...

This is me, looking like a boss...

We thought we should stop and take a picture of our bikes...

Really not sure about the calorie burn, but here's a report of our route, anyway.

This was AFTER the ride.  I think it warmed up!

 
 

Giving Thanks, or Detox Final

Well, it's December 1 already.  I really don't know how that happened.  I mean, what happened to July?  Or 2009 for that matter??  My son will be 20 in eleven days, and my daughter is a senior in high school and getting college acceptance letters.  And it seems like just yesterday that I sat down at this computer and wrote down some thoughts.

 And here I am 334-ish days later.  And I'm 20 pounds lighter.  And I feel better about a lot of things in my life.  I consider it a pretty successful year, actually :)  Of course, based on one of my musings, it's definitely a success.

I set some manageable goals.  I worked hard to do things better.  And I fell a bit short in several places.  By the fall I was down about 15 pounds but losing control of the situation as school picked up and I turned to my convenience eating schedule, my stress eating, and my general love for the American Bacon-Cheeseburger...

Then up stepped my wife of 23 years.  "Check this out - sounds cool," she said as she looked over the "28-Day Back to School Detox with Margaux Drake" flyer.  "I'm going to try it."

"Go ahead, dear.  Sounds horrible."  And I watched as she prepared vegan foods for virtually every meal, including a week of raw foods and many different delicious meals at dinner.  I tried a few things, especially at dinner, but Erin and I also spent quite a few evenings eating out.  (Perhaps the amount of money we spend on meals out each month should be a blog post, but for now let's let it pass...)

Then the results started flowing in.  She was losing weight, feeling better, having fewer headaches, etc.  And so, a few weeks later we BOTH signed up for round two: "28-Day Pre-Holiday Detox with Margaux Drake" or something.

You've read my last few posts, so you know it went well!  And I lost another five pounds.  Started feeling better.  Started thinking more about everything I was eating.  That's a lot of thinking...  Anyway...

I also managed to get out on the mountain bike a few times, enjoying the outside as usual.  Not tons of miles or time at this time of year, but I certainly enjoyed myself.

A brief synopsis:

• Weight as of January 1, 2013 - 226 lbs
• Weight as of December 1, 2013 - 206 lbs (that is officially an average of a 3-day weigh-in of 207, 204, and 206.5.  I settled for 206 because it made it 20 pounds...)
• 21 miles (oh, my...) on various bikes, which included a double (17 on the road and 6 in the trails) and a trifecta on the MTB (three different trails in the same outing)
• At the state finals game yesterday I tightened my belt one more notch :)  (Said belt now holds up my pants in addition to being a swell accessory.)

So, things are definitely looking up.  I'm really hoping that this ends up being a kind of re-boot in my lifestyle and that I continue to concentrate on good foods.  I also would like to lose another six pounds before the end of the year, though I know that will be tough.  I've spent a lot of time here in the low 200s, but it would be very cool to change that first number; I don't remember the last time it was a "1."  And the holidays are on the way.  So yeah.  Wish me luck...