Meeting Goals and Dr....NEW GOALS!!!

Met December 2017 Goal'

Nice! Achieve on Christmas Day!

Met 2017 Yearly Goal 

Achieved on 12-26-17

2017 Yearly Goal was increased many times during Oct-Nov. time span.  I think I found a sweet spot for my Monthly Goals at 250 mile or so during the winter and more during the summer months.  12 X 250 = 3000 Miles...HERE WE GO!

A1C Blood Glucose Goal Met

Visiting my GP today and had another A1C test, and it was 6.3 NICE!  A hard fought fight won by through Exercise and a Healthy Mostly Vegan Diet...WHAT!

Doctors visit was interesting, he said things like:  "What did you do?  How did you do this?  You should be on our brochure."...WHAT!!!NICE!!!!!

Now on to the next one!   My next intermediate goal for weight and a new Yearly Goal for Cycling...Keepin' my wheels turn'in!

January 2018 Goal = 250 miles

2018 Yearly Goal = 3000 miles

Weight Goal (Intermediate by March 15th) = 250lbs.

Summer 2018 Weight Goal = 215 lbs.

Strava Goals Snippet:

Behavioral Plan:

• Use MyFitnessPal to log food again, and keep track of calories and food intake values.
• Ride longer in my fat burning zone than in intervals until March.
• Continue to eat Vegan or Ovo-Vegetarian Diet.  Homemade foods not from processed, and low in sodium content.
• Be more active in the evening by working on a home project or getting to the gym for Yoga. 

Let GET IT!!!🚴

Weight Gain and Blood Sugar Up....NO!!!

Yesterday I ate poorly, first by eating 5 guys french fries, and then ate Chinese for dinner.  The sodium alone with those two items is the culprit for my weight gain...Ouch.

On my way to Cycling Concept for our 1st indoor ride of the season, I bought some Vitamin C gummies as I had run out of regular Vitamin C.  Not a good idea.  I ate like 10 of those bad boys, as they tasted awesome...but they are loaded with sugar.  My blood sugar was 140 this AM.  NOT GOOD!

Tomorrow I go to the Dr. to check my A1C, so this was not a good time for this, although one day should not effect my overall number for the 90 days.

Footnote:  Blood sugar normal this morning at 101, and weight is down.  Those darn 5 guys Fries.  

TSS and Stuff...

OK today was an interesting day.  Started off poorly with my computer taking about 1/2 and hour to update, and lost my bluetooth signal on TranerRoads.  Finally got Garmin Ant+ to work, and was able to use it on trainerroad but never did get bluetooth to work. After my ride, I check TrainerRoad online and found an interesting bit of DATA in Graphic Format!  NICE!  My TSS averages for YTD.

The first thing you will notice is the lack of data from April to September, well that would be OUTDOORS, and I was very sick in April.  Next is the definite upsurge in TSS of the past three months....NICE!  Rides are getting longer and my wattage is going up during the ride!  NICE! again.  I did have a spike three weeks ago, OH yah that would be THANKSGIVING!  More days off translates to more riding time..YES! (notice I did not say NICE! but wanted to)  Have the morning off today to go to the Dr.  Needed it bad, had a bit of bed sweats last night. 
Bought a new kitchen gadget for Air Frying stuff without oil...NICE!  Worked great for making baking potatoes last night and for cooking my homefries perfectly this morning.  The best thing is I can put it to cook, ride indoors, and I don't have to worry about burning or over cooking anything...TIMER!  When I get done riding I can cook my eggs and have them over home fries...NICE!  Plus my dad will love that I am cooking with NO OIL!  :)

Meet my Air Fryer!

Healthier more convenient and safe!  NICE!

Ride ON and Keep those wheels turnin'

Loosing more weight and riding more inside....Correlation?

As you see from the graphic above, weight is going down, except last night, as I bonked yesterday and ate poorly at Matt's Birthday Party.  While my weight goes down, my riding is going up.  There are 7 straight day posted, with the pattern of longer then shorter continued throughout the week. Seems to me there is a direct correlation there, but who knows.  I also ate mostly at home nightly, and made my hummus wraps all week for lunch...These thing all matter in the short term, but more so long term for my overall health. 

For me eating home means eating health, as I have not junk food at home, what so ever.  I also do not add any salt, maybe a bit sometimes, but not nearly the amount as when I eat out.  I enjoy eating my own cooking but there are times when eating out means I do not have to cook, or clean up. 

Riding has increased, and I am getting used to the new Kinetic Rock and Roll smart trainer at bit more.  I no longer need a stool to get on, and don't notice the balancing as much either.  I really like the heavy fly wheel and the spin down effect.  Getting water is not nearly the problem it used to be on the Magnus.  I also think it is a better workout, and the wattage is more road like in comparison.  Although my AvgMPH is down somewhat,13 miles an hour is 13 miles an hour with similar difficulty as road riding. Me likey....

I also think my FTP has risen significantly in a month or so, was working out at 165 this morning in the last 1/3 of the ride, and even higher a points, and it did not bother me nearly as much, (Although yesterday I bonked doing 195 watts for 2.5 min.).  Definitely getting more fit...NICE! 

Just keep those wheels turnin'!!!!

Kinetic Rock and Roll Review...

I have been a Kinetic Road Machine owner for a decade now, and last year I went with the Cycleops Magnus as a Smart Trainer.  The Magnus is a good low cost alternative, but when Kinetic had it's sale on the Rock and Roll Smart Trainer, I had to make the plunge. 

The box showed up on my door a day early, kudos to Kinetic for fast delivery!  It was a wonderful surprise.  I took the box inside, and began to dismantle my current setup, bring my R5 upstairs for the winter month...G3 PowerTap Hub to provide accurate power readings, and mainly to match the GREEN of the Kinetic RR.  I also bought the G3 Bluetooth cap so that I can be more versatile with my device choices when viewing Zwift, TrainerRoad, and Sufferfest.

The RR build up was easy, until putting the Flywheel on...Not a one person job as the unit is quite heavy, but I managed with a little ingenuity.  Once built, and the bike was on the training, next was connecting to TrainerRoad, my preferred program for training, simple and accurate. 

Connecting to TrainerRoads with their new interface for devices it was a breeze, literally a 1 minute job.  Sufferfest was the same...Simple!  Now for Zwift, not so simple...

I should first explain my setup for displaying on my flat screen...I bought a refurbished machine for 100 bucks on NewEgg just to use for indoor riding programs, with Window 10.  I have a Bluetooth Dongle and Ant+ Stick.  The computer then connects to the TV via HDMI, with an add on Video Card for upgraded graphic capabilities (Zwift in HD).  With the Magnus this setup worked great for Zwift...The Magnus is both Bluetooth and Ant+, however the Rock and Roll is only Bluetooth...:(. 

My first attempt to connect via Bluetooth and the native Windows Zwift program failed.  It would not recognize my Dongle...:(.   The good news is my Bother Nick has an RR smart trainer already and went through this process last year.  I gave him a call, and he walked me through the process.  Basically, you have to connect the phone via Bluetooth to the computer, then use the Zwift Mobile Link app on the phone (have it opened on the bike while riding) and then the Bluetooth connection to Zwift via the Windows Zwift App will work.  NICE! :)
Nirvana Achieved!

I then road both Zwift and TrainingRoad programs about 2.5 miles each as a test.  Then this morning I road the RR using TrainingRoads only to a TV show.  TrainingRoad puts a nice bar with graphs and stats on the bottom the screen and the movie plays in the background!  Sweet.

The Rock and Roll was tough for me to get on, being inflexible.  I had to get a stool to step up to it.  Once on I had to get used to balancing myself with the rocking motion and the moving front wheel.  You have to really focus, somewhat like being on a set of rollers, but not quite that difficult.  I really like the RR's realistic road feel and the spin down of the heavy Flywheel, something I really missed when using the Magnus (It's only drawback).  I know the RR will help me with my road riding come spring, Goal!!!  On a scale of 1-10, I give the RR a 9.  -1 for connectivity.  The connectivity issue is really Zwift's programming issue and not the RR or Kinetic, but they could have added Ant+!!! That would have solved the whole issue. 👀

Ride On!

*Update: 1-10-18
Love the Rock and Roll, the spin down and heavy counter weight are awesome!  After a bit of adjusting to the new height and wobble, I hardly notice the change, and need to correct the wobble is non-existent.  I believe it has made my pedal stroke smoother, and has help my core strength as well.  The positive out weigh any negative of connection difficulties during setup might have caused.  LOVE IT!

November Goal Reached

After two increases in miles, I met my November Cycling Miles Goal.  November was a good month for riding, most inside.  December brings another month that needs to be 250+ miles to reach my yearly goal of 1500 miles.  The Yearly Goal has also been increase several time over the last two months.  This means I am getting stronger and my endurance is increasing.  NICE! 

Riding to the Celtcis and New Goals for Nov and Year...

Riding indoors has its benefits, like watching the Celtics Replay on XFinity online, thanks Nick! 

I enjoy riding to games and movies way more than any interval training.  In this ride I even got a 4 short intervals into the workout during commercials.  I been able to ride longer rides this month as my fitness improves.  Therefore I have upgraded my November and Yearly Goals on Garmin.  November's Goal went from 150 to 250, and Yearly went from 1300 to 1500.  These are both attainable goals, which I could have never done previously.  I have enjoyed being able to ride indoors and have not yet felt the need to quit moving forward with my plans for 2018! 

Weight Loss Interim Goal Met

I finally met my interim goal for weight loss, now I am on to the next one, without much fan fair.  4 months it took me to reach this goal, am hoping to reach my next goal by this time 4 month from now. 

To celebrate I am having a cheat day!  OK not a whole day, just a meal.  I had my usual whole wheat pancakes with bananas and blueberries, why on a cheat day...They are awesome at Makris Dinner in Wethersfield CT.  However, I am going to have lasagna with meatball and sausage for dinner...Yummy. 

I could have had steak, but I don't miss steak, I miss my meatballs and sausage more.  So Sloane, my sister, was nice enough to make some lasagna for me, and I went to D&D for the Meatballs and Sausage!!! NICE!  If I am going to cheat, it might as well be the best!

I have a big indoor ride tomorrow which will make up so any weight gain.  Not really worried, as over time it will all work out, and my spirit will reach nirvana!  NICE!

Sufferfest's Full Frontal in the books...

Screenshot from iPhone

OK not the greatest results in the world, but I was able to finish each segment strong.  Although my numbers are way down from my peak performance of 192 FTP, I can see some signs of hope and improvement.  Thought I would do this now and see where I am around New Years.  

After the test, you have to go to your results and select choose a 4d outcomes.  Then in the app on my phone I was able to find suggested videos to do to help with my weak sports.  Namely Endurance at the 20 minute FTP.  Here is the screen shots:

Sufferfest suggested some videos to help me boaster my short comings and then some more videos to help with my secondary weakness.

 

Looking at my daily highs and lows on Garmin shows a high HR of 164 during my ride. That is a new high for me during any ride for at least 5 years.  NICE!

All in all, a good workout, with some good if not expected results.

October Goal Met

Ye Hah!  Goal met after riding Indoors today to a an Old B Movie.   Felt awesome to reach a goal 4 days early.  Might make it to 200...Nice!

The ups and downs of weight loss....

As you can see from the graph above my weight loss has been up then down for the past few weeks.  It tends to go up during the school week and then down again on the weekends.  Most of this is probably due to eating out at night, which increases my sodium and calorie count.  Sodium is my enemy.  It definitely is directly correlated to weight increases, most likely due to water retention, et.al.

Weight increase :(

This morning brought some bad news, in that I gained 2.2 lbs overnight.  Some of that might be retaining fluid from my trip to Moe's.  One thing that I have notice is that when my sodium intake is higher than my daily allotment I gain weight.

Today will be all about less sodium, that mean a home cooked dinner...

Weight - New Low...

Weight at a new low, but not moving down very fast.  I was in a stalemate at around 275, but now at 272.8.  I thought I ate a lot yesterday as well, but it was high in fiber.   Yesterday I rode indoors 10 miles which was a lot more than usual, and sweated a great deal.  I think some of the weight was from that, however I have been eating a bunch of blown popcorn, adding a ton of fiber, which might also account for some.  Here is hoping the downward trend continues. ;)

Stacy and Pain.. synonymous

Had my Stacy stretch this am and not having done it for about a week caused me pain...😖 But now sitting at Makris waiting for my breakfast, I feel so much better...😎

Weight plato

My weight has reached a Plato.  Most likely stress from work has been greater this month with goals due and I am now the testing coordinator.  Could also be eating out a bit more.  Whatever the case may be, I need to break the stailmate.  

5 more for my Interim Goal!!!!

OK - Just 5 more to my interim weight Goal and only 1 more mile to my monthly goal.  I cannot wait to get there, just a milestone I want to reach.  Then on to the next one...Gone Gone...on to the next one...

Yearly Goal Adjustment...

OK just made an adjustment to my yearly miles goal for cycling from 1500 to 1000.  This is what I felt would be obtainable for the rest of the year...

1/2 Two Ferry and Weight...

Yesterday I manage to ride 1/2 the Two Ferry ride thanks to Larry C for getting me home...I really enjoyed the ride, except when Ride with GPS took me to Foot Hills Rd.  Look any road with the name Hills in should be avoided in my books, but OH NO without my Garmin 820 I had to use Ride with GPS.  There I was riding the route, when I heard, "Take a Left HERE."  Then, "Take a left onto Leffingwell Rd."  Then about 10 minutes later, it saying, "You are OFF COURSE."  I looked at the street signs and it said, "Foot Hills Rd."  It should have read, Steep Hills Road. Several times in the step ladder experience of Foot Hills Road, I had to resort to my Zig Zag strategy to make the hill, or set of hills that seemed to have no end.  (As you can tell, "I HATE HILLS")  Yesterday I heard, "Hills are the cyclist FRIEND."  WHAT...No enemy of my tendons you mean.
After the long climb, things got a bit better, but on 154, another longish hill, and a women, Gorgeous Woman, was running on the other side faster than I could ride, or did I stay just behind her to lengthen the VIEW...;)
Finally I made it to the Ferry in Chester CT, and was done, in more than one way.

 Looking at the 6th month view we can see the steady decline in weight.  6 lbs from my intermediate short term goal.  I lost 2 lbs yesterday even though I ate a whole medium veggie pizza...Yummy.  I will hopefully BM that out today and tomorrow and be even closer.

R5 with Green Bar Tape...

OK not sure how I feel about the R5's new Bar Tape color, and being green it should not matter, but it kind of messes with my feng shui a bit...:)

Cervelo R5 with Green Bar Tape

But so does the green on my Outback...Not exactly Kelly or Shamrock Green, but will have to do for now...:)

Weight is steady for a few days...:(

OK my weight has been steady for a few days, and I want it to go down.  I know it will I feel the weight loss, but I have eaten late for the past few days, and my body is now used to that.  I usually eat dinner around 4-5 pm, and last night I ate at 7:30 pm, the same the night before...too late.

I thought this would also effect my sugar levels a bit more, but it hasn't...Great News.  Sugar has been steady, except for the day I had too many apples...Wasn't high but now my usual number. Overall my sugars have been great, and am not on any meds...NICE!

The good news in weight control is that I have not added any weight, just steady state!  Also....NICE!
👌❤👏👐👏👐👏💚

Lost a few more LBS...7 more to go to intermediate goal!!!!

Only 7 more LBS. to get to my intermediate goal...NICE.  I could say it has been a struggle, but it really hasn't.  People say, "How can you be Vegan, how do you do it." I just don't have anything in my house that would temp me otherwise.  Also, there are enough healthy food choice out right now that finding Vegan or near Vegan food choices out is easier.  I have also help my local diner offer vegan food choice for breakfast...NICE!  Honestly, nearly all of the time, I do not miss anything I don't now eat.  This is a diet I can maintain for a while.

Last time I tried I gave up tooooooo much!  Way too much....Red Sauce for my pasta to be exact, and eggs.  Two things I have found I cannot live without.  So Eat Whites and red sauce IN, fat out...NICE!

7 MORE!  Here we go!😎😅

Garmin 820 issues and....

If you recall from a prior post, I bought a new garmin cycling computer (Garmin Edge 820)because I want ConnectIQ.  I have had nothing but problems with that darn unit since I bought it.

I have a milestone ride today, so I wanted to connect my 820 to the computer to upload the route...Well the darn thing would not connect to the computer.  I did a soft reboot, hard reboot, new cables, change USB ports, Change Computers, tried to force it into data mode by pressing the Lap button while plugging the USB cable it, and even tried my MacBook...NOTHING Worked.  Now it won't even charge...Go figure.
Today I am going to have to use my VivoActiveHR on my ride with no maps....Ugg.  I am bring it to Keith today, and saying, I want it returned.  He will direct me to Garmin, and it will be the last time I buy electronics from the shop...EVER.
This is not all, I spent probably 8+ hours trying to get this thing working, but heck time is not that important...WHAT?
I have been a loyal Garmin User for many, many years, but this pisses me off....A LOT!!!!

On a more pleasant note:  I am in the right decade, place value, decimal range on my weight.  Weighing in at 279.4 lbs...Applause from the peanut gallery is appreciated....I'll wait....Oh stop...Thank you, but really folks...It was nothing...WHAT?

GARMIN I 👿💩💀👎👾😡😫😪😩😨😧😦😥😭😭😭😭😭😵😶 YOU!!! take that and LIKE IT!

*****************UPDATE**************************

I took the unit back to my LBS and they agreed to call Garmin on my behalf.  Good NEWS is that Garmin is replacing the unit FREE, and with a new one, not refurbished.  YES!   Only bad thing is I will have another event ride without my Garmin 820...😈😡💫

On the Bright side, I will have a new one by next week!!!!

NICE!!! 

but it better work!

Still Loosing Weight, but...

As you can see from the above graphic I am still loosing weight, and am nearing my goal, but I have had a few setbacks this last week. Eating at Loco Perro with my Son and Daughter-In-Law cost me 3 lbs.  I am going to make it this time, below 280 for sure tomorrow!!!!

The Stacy Stretch...

Stacy

Stacy, a trainer from Healthtrax in Newington, CT, as been stretching my lower body out now for about 5 weeks.  It has helped me tremendously with mobility and kept me riding longer and faster, I can now almost leap a tall building in a single bound. :)...

So one day I was watching Stacy stretch out another guy at the gym.  So an idea, although rare, came to me in a flash...since I can no longer use the hot tub in the mens' locker room for releasing my muscle (psoriatic Arthritis), I would have Stacy do it...Bam!  Success!

I have recommended to others about the wonders of stretching, and having someone stretch you out, and a few are now taking the plunge.  Nice!😎

First Cheat on My Vegan Diet...

Well back to school today for PD, and a free lunch, meaning no vegan options, but vegetarian.  Had two slices of tomato basil and cheese pizza.  I feel badly about it, but really could have been worse:  I could have had the chicken and bacon pizza.

I was debating on whether to bring my leftovers from last night, but figured one of the options would be to have salad, but no, too small a school and no budget I guess.  I will bring my own food starting tomorrow.

School:  I have been reassigned to the school I was at last year, but this year have my own room.  Nice!  I will make classroom management sooooo much better.  I don't have to drag my stuff all over the school, and I can set my own expectations and not have to worry about others.

Now I have to write my Lessons: Cockiness.

Need to get an outside ride in today!

Still loosing Weight! Nice!!!!

Well it keeps coming off. Down to 287 lbs. this morning after a great BM.  Only 17 more to go to my 1st weight goal.  I start working tomorrow, and have to somehow keep my diet going.  Plan, Plan, Plan...

I guess I have to get some hummus and wraps and stuff to keep at work, otherwise...NO GO.

Riding also must be a priority and must maintain some kind of routine to keep my miles up.

Eating out all 3 meals cost me...

Yesterday, I went to my Dad's in RI, and we ate out twice, and I had already eaten out for breakfast, so it cost me almost 1.2 lbs.    I ate very healthy, but eating out always has more sodium that cause retention.  This morning I feel bloated and in need of a good poop.

Really need to get a longer ride in today (20+) but I do not have the motivation right now.  I need to get my spirits up and gut this one out.  Only 2 days left of freedom, and need to make hay while the sun shines or so they say.

I have to get my head on straight for this coming year.  Wish me luck...

19 lbs away from my 1st goal weight!...

After another 1.1 lbs lost, I only have 19 more lbs to go to my 1st goal weight.  Motivation FOUND!  This is why goal setting is key to gains.  When you have a target and you can see it in your future, you have a chance to make it happen.  A self-fulfilling prophecy of sorts.  Setting a goal you can reach is also important for this reason.
Going to Essex today to ride the Chester Loop and maybe extend it out a bit.  We will see how I feel in Killingworth.  I love riding down there, all the memories of a better time for me.  Although times on my bike were alone times, or times I was feeling lonely, they were good times.  I should be looking forward more, but in looking back, I find the motivation and mental clarity to move forward...

Weight Still Coming Down....Slowly but Surely!

Weight as of 8-17-2017

No you doesn't have to call me "Surely".  😁

As you can see from the graph of my weight above, I have been loosing weight steadily, albeit slowly, (A good thing).  My vegan (well almost anyway) has lead me to true weight loss, and within the year I will be at a much healthier weight.  This hopefully will lead to my feet feeling better and some improvements in other areas of my health as well.

Road a short ride of the airline trail last night.  Riding the trail to me is harder than the road, although flat. One way was up a slight upgrade (false flat) the whole way.  There are problems and benefits to such are ride. Problems: 1. Boredom 2. Fatigue (mentally and physically). Benefits: 1. endurance improvements, 2. Controlled effort and HR, 3. See improvements more easily through data.

In this case the boredom and fatigue out weighed the benefits, and shorted my ride.  Today, weather permitting I am going to ride on the road, we shall see to where yet.

Blood Test Results and more...

Yesterday I got my blood test results back from the lab, and most signs are good, except SED Rate is back up a bit, not bad though.  Liver enzymes went down a bit. Most importantly my blood sugar levels were down a lot...Nice!  I worked hard to get them down, and have kept my diet mostly vegan for the past 5 to 6 weeks.  Riding more has also helped and has brought my weight down as well.  Another .5 lbs. this morning.

I know where I will be teaching this fall, and am happy to have any job really.  I think now that I am feeling better, I can manage to do a better job than last year.  I am going to focus on my health, and by doing so hopefully impact theirs.

I have to get a bit of a ride today, I might go down to Essex again and ride the Saybrook shore.  Have not done that In some time.  Depends on the weather, really.

Keep'em turning!!!

OK longer rides yield....

My fasting blood sugar levels have been good for a week now, and my weight is coming down again after a rise.  I have been riding a bit longer rides, that causes more rest days, but is yielding better results.

Today I need to ride another longish ride on the road.  Hopefully this time without flatting.  Not sure where I am headed but somewhere around here.

Yesterday, a rest day where I marshaled the Lake Tokeneke Road Race out in Barkhamsted.  I used to live not to far from there in Pleasant Valley, and cycled around there.  I do not remember the gigantic hills, I was only 25.  I do not think I could even do one of those hills today.

I need to get motivated again, to ride somewhere.  Need to keep it going.

Yesterday's Longish Ride Yields Results Elsewhere...NICE!

Took a longish ride out to Willimantic via the Airline Trail and Back to the Commuter lot at exit 16.  Was a tough ride for me, as it is the longest ride in 2+ years.  However, I must extend myself to yield results, and results I did get...

This morning at weight in i lost another 1.8 lbs., and my blood sugar was 110...Wow!  I feel so much better, but am sore from the ride.  No damage done, recover ride today, hopefully with Alberti.  If not, on the road somewhere.

Stay focused and stick to the plan, with some longer rides coming in the next to weeks I will be well on my way to my goals.

Finally got off my ars...

Well I finally got on the bike, albeit for a short indoor ride.  Still was on the bike, and put 5 miles in the books.  I felt really strong, and could have pushed it a bit more, but did not want to strain myself.

Lost another pound or so today, feeling great about that.  I know it will continue. My blood sugar was 130 again, so I need to watch that a bit more.

Went to Healthtrax and did 3 sets with a bit more weight on most exercises.  Increased weight on pull downs, chest press and ab machine, while still doing the same number of sets - +10lbs.

I was unable to stretch as much as I wanted as someone was Bogarting the raised bench. I stretched on the stretching machine for a bit, and got in most of my stretches except my hip flexor and IT band stretches.  He was still there 1/2 an hour after I wanted to leave, so I just left and showered.

Post Rest Day....

Lost some of the weight I gain on Saturday, but not all.  Following a complete rest day, my legs feel great, I feel like I have gained some fitness back, although a TON left to go.  However, on a positive note, I think there is definitely progress.

When working out today, I can remember first beginning on the machines and barely being able to get on the machines, let alone do three circuits...Walking up and down the stairs was an Extreme sports event.  Today I was able to complete three circuits of back/chest/shoulders with abs and stretching no problem.  My heart rate never went over 100 bts/min. .  I almost extended my workout and added another small circuit to the routine on the universal machine, but thought that would take away from my ride this afternoon.  A good feeling.

I used the stretching belt again today which enabled me to really dig deep into those hard to get muscles.  As I become more flexible, I notice my back is much better, no soreness..  I have a ton more weight to loose in my stomach and chest area.  Just keep poking at it, and it will come off.

Going to get in a ride today, this afternoon, not sure where yet, but hopefully 20 miles or so.  No speed or elevation expectations, just miles in the saddle.  Some call this base training, I call it burning fat...hopefully!

Weight Gain...:(

First day I have have gained 1 lbs.  I blame it on the Veggie Lomein I had last night...too much sodium for the day.  This caused water weight game...Goal today is to stay under my sodium daily goal.

It was raining, so maybe another day for rest, but need 3 miles to reach my goal for the week, so...maybe not.

Off the Bike Rest Day....Maybe?

Well my legs are feeling like I might need an off the bike rest day, but we shall see what the afternoon brings.  Want to ride my Longish Chester-Essex loop down Dennison Rd into Ivoryton.  Tomorrow is the Ivoryton Farmers Market, and love the live music.  Might get a short ride in this afternoon, if I feel like it is warranted.

Went to the Gym this morning and did a arms circuit with 3 sets, then abs and back, finished with stretching.  I used my stretching belt to get a much deeper stretch today and it felt great.  Need to remember to get that out each time from here on out.

Lost another .5 lbs this AM. even though I thought I might gain after eating so much yesterday.  I know I should not push the weight loss but I want to be as light as possible before summer ends.  This keeps me riding maybe when I should be resting off the bike...

My sugar has been below 125 for 3 consecutive days, and that is great!  Hopefully if it keeps up this pace I will be below at or below 100 soon, which would mean off the drugs!  Hopefully.  It will happen if I stay the course with the diet and exercise, especially the diet!!!

Time to go clean the green machine!!!

Cleaned the green machine and found that the rear brake was not springing back off of the rims properly.  Took it to CC and the Boys, and they fixed it temporarily, but brought it back to them to have it properly fixed after my ride.

I call BS on myself,  Rest day my butt...Road the Airline trail in the heat for 14+ miles all the way to the end and the Airline Bike Shop.  Which is out of the way, in the back with very little signage.  Nice little place.  They carry the usual small bike shop fair...Giant.  They must give there stuff on loan to the shops...  Well anyway, nice ride, and my legs are done.  I will see what I feel like tomorrow, but I see a short easy ride from Essex to Ivoryton in my future...:)

Not a great night's sleep, but ...

From the way I felt, I thought I had gotten a poor night's sleep last night.  However, my VivoActive HR data tell a different story.  Apparently I slept more soundly last night than any night this month...Wow!  Must have been the longer ride.

Another 1/2 LBS.  lost, but was hoping for more, ate too much.  I am headed out to the gym to lift and stretch.  Then going to get in a short recovery ride somewhere.  Maybe inside, maybe on the meadows, we shall see.

Need to stay positive, and get something done, need a recovery ride to ward off the negative effects from yesterday.  Keep those wheels turn'n...

Positive note, my blood sugar was 118 this am.  Nice!!!

Hot Ride on the Cromwell Flats...

It was a hot ride on the Cromwell Flats today on my way down to Old Wethersfield, cut I made it...Almost.  I managed to drop my chain in the front at an intersection, not good.  I also had to walk up the last bit of Nott Street, just overheated.  No cramps but pooped out.

I managed to loose another bit of weight as of my morning weigh in.  I predict tomorrow will see a more significant loss.  After today's ride of almost 20 miles I should see some good results.

My Blood sugar was 133 this morning, up a fraction over yesterday, but good overall.

I am feeling better all the time!  Stronger on the bike, and better physically which in turn make me mentally feel better about where I am at.  Need to keep my wheels turnin' and stay the course...:)

Another good morning...

Another good morning because:

1.  I lost another 2 lbs.
2.  Had a great breakfast
3.  Did another resistance training workout at the gym.

All good reasons to feel great...Was extremely motivated this morning, and felt great.  I am waiting until it cools off a bit to ride today, as I want to get in a bigger ride.

Got in my GREEN silicone case for my new Garmin 820...Now it is lookin' good!  So I am ready for a big ride!!!!

Got my mess from my new chair cleaned up and boxes in the recycle bin ready to go out.  I need to go refill my seat bag with a new tube and clean the R5 clain...Later

Sufferfest Motivational Programme Update and Flat on my Ride...

Well a good day overall:

Went to the gym this morning and got 3 circuits of machines in, an ab workout, and stretching.  I then watched the motivational program video from the Sufferfest - Positive Thinking (rate it a 8 out of 10)  Good information, but poor delivery.  Don't like the text over voice, needs to be something else, or just a voice.  However, on a positive note, the video did get me out and on my bike, albeit a short ride.

On yesterday's ride I could not get my sensors to pair with my new Garmin Edge 820, but alas it was only a soft reset after an update, problem solved!  All my devices but my cadence and speed sensor synced, (may need a batter along with my power meter).  My power meter did pair properly, but was greeted by "Power meter battery low" warning on the 820.  Need to get that fixed prior to my next ride on the R5.

OK 2.2 miles in on today's ride, I had a flat in the rear again.  Good thing I restocked my bag...It was a recovery day after yesterday anyway, but was going to do about 10 miles.  I did not trust the fix, so I turned around and came home.  Tire held, I would have hated to walk in my cycling shoes.

For the month of July that started poorly, understatement, end on a POSITIVE note, with over 120 miles in the books, my blood sugar down to a reasonable level, and my weight on the decline by some 15 lbs....Nice.
For August I am targeting a 200 mile goal, and 20 lbs. With my miles going up as my weight comes down I will make it.  I am going to re-plan my calendar to reflect where I am today, so I can meet and exceed my goals.  I will also keep eating vegan as the weight loss will start to pick up now as I am feeling better.  POSITIVELY!...😎

Chester to Essex Route in the books...Nice

Felt good to do my old loop again.  I've been doing this loop since junior high school when I used to ride out to visit Rich Gill in Chester, or to ride to Cedar Lake to swim.  Such a great ride that I haven't been able to do in 2 years due to illness.  Even though it was very slow, purposefully, I felt strong on the bike most of the time...Nice.

I stopped for a second at Cedar Lake to try to fix my Garmin 820, which would not pair with my devices.  Therefore I had no HR, No Cadence, No Power, but did have speed and distance.   At just under 16 miles it was a just enough.  I feel like I could have done more, but might have over extended myself in doing so.  When stopped I took a picture and facebooked it, and remembered myself having swimming lesson as a youngster with the Russel Twins and Paul Budney who recently passed.  I also remembered times as a young man with my Girlfriend at the time, who I still remember fondly. It is nice to look back, but I must keep moving "Forward"!

Now to my Garmin issue:  Apparently the update that had finished installing cause a glitch in the system and the 820 needed a soft reset.  It was a bit frustrating to get on the bike and not have my DATA.  I am a true data geek.  I still need to check to see if it works with my R5, but first a nap!

After riding, I went to Centerbrook looking for a place to have a vegan lunch, and found "Savours Cafe and Bakery".  Had a roasted veggie on Focaccia bread but had to take off the cheese...It was amazing!  Will visit again.

Ciao for now!

A good morning....

This is a good morning for sure...

I weighed myself this morning to find I lost another 1.4 lbs.  Awesome!  Veganism rocks.  I may miss a few things, but all in all it works for me.  As long as I keep loosing weight and feeling better, I will maintain.
I have along way to go and short time to get there, but just watch old...T...Ride...

I then took my Blood Glucose and it was 122...Awesome!  Lowest it has been in quite some time.  I really ate quite a bit yesterday too. I cannot help but be happy with the results so far of my diet, bringing all number back down...My energy is still lacking at times, but that will come with a few more lbs...

Am headed to Essex again today to ride.  Might to the Cedar Lake route, short version.  Hope I have enough in me to do those hills.  I will just take my time and go slowly.

Well until I get home later with a ride report...

Update...Lack of motivation

Finding it hard to stay motivated with the bad weather and wind today.  I do not enjoy riding in the wind, I already ride fairly slowly.  I also have reached a plateau on weight lose, but have not gained any either.  I guess that is a positive as I ate a crap load of veggie pizza last night.

I bought a veggie pizza from Village Pizza last night, really a modified version of their  Primavera Pizza without cheese, and changed the zuchini to Spinach and onions.  It was amazing.  The veggies were done el donte and just enough sauce as fresh tomatoes.  NICE...I just ate too much!

Blood sugar was 140 this morning, and 165 after eating, a marked improvement over a month ago.  Still need to come down a bit, but I will take it!

I just need motivation to ride today...

I did go to the gym after breakfast and had a good workout theere, not a total loss of a day like yesterday, but still need to ride a bit today...Maybe inside if the wind stays up...

New Garmin 820 in the house...

Yes I made the plunge to upgrade my Garmin 810 to the Garmin 820.  DC Rainmaker is the real culprit here, as his article about the Real Time FTP Data Field available in the Connect IQ store got the better of me.

The unit is much smaller and lighter than my 810, and originally need the larger screen to see the numbers well enough when riding, as at the time I needed glasses.  Now that I have prescription riding glasses, I feel the smaller screen with be fine. I also want to have other features of the Garmin unit, V02 Max and Lactate Threshold after the ride as great stats to have.  Being a data geek all that was too hard to give up...

Right now I am waiting for the download of new maps, I will then download the Connect IQ app/data-fields I want.  I also need to finish setting up my data fields on the Garmin unit itself, and have the machine recognize my sensors....I will finish my post after my first ride, albeit indoors and without a power meter, so no FTP and VO2Max yet...

Due to thunderstorms, my first ride was indoors.  I had to set up the device, and the great thing is you can customize the by types of rides now not by bike.  Sensor recognition was easy, and setting up the fields was easy as well, but you had to set up each type of ride.  It Might have been easier to delete all rides, and then copy each one changing the name.  One thing I forgot was to set the auto pause feature on Indoor rides, so I had to stop the session and restart the ride 4 minute in, most of which was off the bike searching for a video to watch.

Love the color screen, very easy to see with my glasses on.  I have 6 data fields and they are all easy to see.  I like the size.

Many of the new features are great, like wifi syncing, bluetooth to the phone was also easily set-up, which I cannot say about most devices with my phone, especially my Garmin 810.  Tomorrow I will check out my new data fields: Strava Segments and FTP.  This will be done on my R5, so I am headed back on the road, which should also give me more miles, as both indoor and gravel are harder on me causing me to achieve less mileage. :{

So until then, keep those wheels turn'in.

Sodium intake off the charts...gained a pound

OK - I had Korean Sweat Potato Noodles and veggies with low sodium Soy Sauce and Meso soup yesterday for lunch and it sent my sodium number to the roof...

As you can see from www.myfitnesspal.com  my sodium intake was 970mg over what my goal amount is.  This cause water retention and a less than productive bowel movement, as well as, swollen sore feet and hands today.  Not good.  The miso soup was 1200 mg of sodium alone...Wow!  I guess Meso soup is not all that it is cracked up to be in terms of health food.  I will be avoiding that and soy sauce from now on at the Pic and Mix in Glastonbury CT.  

I believe that is was this higher than normal sodium intake that also cause water weight gain of 1 lbs.  Not good.  So a reduction of Sodium is definitely on the agenda.  

Another two pounds...

I the quest to loose weight and ride longer to live longer, I have met another milestone....Under 300 for the first time in 8 Months...albeit by .6 lbs.  This is my second day in a row of 2 lbs or more.  I don't expect everyday to have such great success, but who knows.

Daily Calories and more from myfitnesspal.com

I started using myfitnesspal.com to track my food intake.  After day one it showed I only ate about 1600 Cal. with 400 KCals burnt that is a Caloric balance of 1200.  To meet my goal I can eat up to 2500 Cal. per day, but don't see that happening.  On a Veggie diet (Vegan most days), I will find it hard to reach that number.  Meatless dishes are low in calories, as there is limit fat content. I eat a lot yesterday, and still came up significantly short.  This also is due to having low sugar diet and not leavened bread.  Sugar and bread are big in calories, so my diet limits my calorie consumption by default.

My sugar, as I said in a prior post is steadily coming down, and this AM it was 130, a new morning low...Nice.  I was expecting it to be higher due to my pasta dinner last night and apple for desert, but I guess I ate early enough that it had no impact...Nice again.

Met Daily Goal...and more...

Based on my projected outcomes for the day to help me reach my goal.  I was able to ride 17 miles, albeit slowly.  A bit more than what I had on my goal sheet for the day, but it was a cool day, and riding felt good.  I need to stay in the 10 to 20 mile range for this week, and maybe next week, kick it up with one or two days in the 30's.

My caloric intake is well within parameters, and I most like will not go over, but have a significant surplus for the day of about 1200 KCals.
Since I burnt about 400 on my ride, that means I have a caloric balance of more that 1600 in the green.  I planned for a big dinner, so NO Probs there.  I started using MyFitnessPal.com to log my food intake, as that is what is compatible with Garmin Connect.

I love my new scale.  I works great, and will continue to work great as long as the numbers keep going downward....😎😎😎

I am now completely integrated with Garmin Connect on all fronts.  My bike has a Garmin Edge 810, My wrist has a Garmin VivoActive HR, My body has a Garmin Smart Scale.  Garmin loves me!  I do this because I like having my data in one place - Garmin Connect.  Although not the most complete or advanced site for any one thing it works for me.

Day 1 after my goal setting session on Sufferfest I am on track...Now for another 7 wks of the same....:)

Wish me luck....I need it.

Blood Glucose...Getting better all the time...

After my June scare with blood sugar number, and becoming a Vegan, my blood sugar number are "Getting better all the time" Beatles.

Not sure of the exact reason for my blood sugar numbers going down, but I'm liking it.  It could be that I stopped taking methylpredisilome, or eating vegan, or taking the pill they make me take.  Whatever the reason, I am seeing a steady decline.  I really want to be back under 100, I think as I loose more weight, I can see my numbers coming under control.

With my glucose coming down, I feel better, and have more clarity of mind.  A month ago my thinking was clouded, and had absolutely no energy.  Although I am not on fire with energy, It is drastically improved, but not where I need it to be to see large changes in weight.  This will come.

Sufferlandrian Mental Training and Goal Setting....

Sufferfest Mental Training Begun...

So The Sufferfest App now has a Mental Training Programme in it that I thought I would give a try, as my motivation is sorely lacking.  I big portion of my Masters book reviews were done on the subject of Exercise Adherence, and I have always appreciated the need for having clearly set goals.  So I like the Sufferfest's use of clearly defined goals in step one, and having a motivational extrinsic reward system for the first phase of this program.  The workbook and videos are synced together and function as one programme.  The Guide have both short and long term goals clearly set-up for you and do in a neatly organized visually pleasing format.  Although time consuming, it went by quickly as they began to create meaning.

The programme is well thought out, and well done.  Wish my printer was working so I could print the results and post them on my fridge with my photo above.  The photo is my motivator and should help me stay focused on an achievable  self image before the new year arrives.  Wish me luck.

My goal is to ride in the Two Ferry Century Ride on Sept 17.   To do this I need to ride as I have set out in my calendar, and remain a vegan.  This will help me loose weight and reach my goal of riding longer rides again and look like I did 5 years ago.  

Thanks again Sufferlandria for the motivation...Stay #CaseyStrong...

New Garmin Index Smart Scale ...First Use.

I do not like getting on a scale, as it reminds me how truly FAT I am, but I decided to get a Garmin Index Smart Scale anyway.  I have or had a smart scale before, but not a Garmin. I am a Garmin user already and do not like two and three websites to track my health/fitness data, so in comes the Garmin Scale.

I purchased it from Amazon as a refurb unit.  I have had good luck with Garmin Refurbs, so I save about $75, which is not chicken feed.  The unit came like new with the plastic cover over the unit and all.  No sign of prior use what-so-ever.  Put the batteries in, and bam, works like a charm.  I connected it via WiFi direct with Garmin Connect. All works great!  I only had to search a bit for the scale setting once on the Weight Screen the device settings were in the upper right corner.  Nice.  No need for Garmin Express either, which was a nice touch.

Once registered, connected and setting were established all in one go, I stepped on the scale, and it worked.  I had a new weight, BMI, Body Fat Percentage and more.  I love data, but even this was overkill.  The scale tells you your weight in lean body mass, water percentage, bone weight...wow.  I took the time to set my weight goal for the next three months.  Now it will be part of my morning routine to get on the scale after my morning constitutional and blood glucose reading.

My hope is that is will motivate me to loose more weight by putting pressure on me psychologically.  Wish me luck.  I have lost 10 lbs in two weeks, so I am doing something right.

*****I am having trouble with the device holding a wifi signal, and/or connecting to Ant+...It has happened twice now, and frustration is that that fixing it requires a factory reset and then the numbers are not the same afterwards - LBS.  Next time I am going to figure out how to connect via Ant.

Garmin Varia Review...

I know it has been out for awhile, but I haven't been able to ride the road for a year or so due to my Health and Hands.  My brother Nick bought me a Garmin Varia rear light/radar unit for Christmas or my BDay last year.  I have been using it this summer, and come to love it for what it does for safe riding habits.  I currently have a Garmin Edge 810 head unit which displays cars coming up from behind on the edges of the screen with a red color and dot for a location.  The dot moves up the screen edge as it move up and past.  After passing the screen turns green and then clears.

What you usually do when you turn is that you need to turn your head around to see if a car is coming, that in turn causes you to pull slightly to the left and possibly right into traffic...Not good.  With Varia it warns you so you do not have to turn your head back until the Varia signals Green that keeps you safer on a turn.  Awesome!!!😎

With me, my neck has been compromised when I was younger, so I do not have complete range of motion in my neck, therefore when I turn my head I pull out to the left even more than normal.  It is a godsend for me...Love it!  

The only down side is that it is expensive, but if you have a Garmin head unit, it is almost a no brainer!!! 

Really Psyched about riding again...Energy Back!

The more you do....The more you want to do...

This must be true, as the more I ride, the more I want to ride again...

Loved my ride with my Daughter-In-Law on the airline trail, even though I forgot my Garmin 810 and my Garmin VivoActive Died as soon as we started, so no stats.  That made for a stress free recovery ride.  We went out at 8 am, so the weather and temp was perfect.  The Airline trail from Colchester to East Hampton where we road was cool from the Salmon River and all tree lines, most importantly beautiful.

Brian had a concussion playing Hockey a week or so back, and was working so no 

Bubba.  I enjoyed myself tremendously, thanks Stephanie for riding with an old slow man!

Stopped by Cycling Concepts on my way back, and Day Break coffee (awesome).  Feeling great about where I am headed, hopefully my feet pain will wain with my weight...but if not oh well, I love to ride my bicycle, my bicycle, my bicycle!

Have to have my lunch now, hummus wrap with homemade Quack Salsa!!! Yummy!

Progress - Moving Forward...

Yesterday I went to my rheumatologist for my monthly check up and found I lost 10 lbs, my bp was 134/74, my blood sugar was 150, but my liver numbers were slightly elevated.  So it has only been 3 weeks since my serious decision to become Vegan, (Father Inspired version, meaning totally nuts), and I am already seeing signs to improvement.  Weight down, BP slightly down, sugar way down (was 270 last time), and liver number slightly down as well.  My father says I won't see real results for 3 to 5 more weeks, but I just plain feel better and stronger.  I have more energy and want to be more active, although my feet still hurt.

Some of that could be that I am off Prendisone (sp) , but I will take it.  I really need to loose weight in droves, so am pushing the biking hard for the next few weeks.  Hope the weather holds.

I am riding with my daughter in law, Stephanie today on the airline trail after riding last night.  I hope my legs hold out.  I feel a bit stiff but good to go.  I have not pain to speak of and am looking to ride hardish today.

Need to stay the course, and think positive!

Until next time...T out

Feeling Good again - Ready to ride more!... Vegan anyone?

Had a tough time this spring with illness and recovery. In June  I discovered that the medication mix I was taking, which included Metholprendisolome was increasing my blood sugar beyond humanly posible - 9.4 AIC and 270 Blood Glucose readings. For the later part of June and Early July I was down, mentally as well as physically.  My Psoriatic Arthritis was not getting better, and my blood sugar was astronomical.  I had a hard time keeping awake, let along ride a bike.  I decided, with a bit of a nudge from my Vegan father to go Vegan.  So for the last 3-4 weeks I have eaten Vegan, except for the couple of egg white breakfasts I had once a week allowed myself.

My diet now consist of No Meat or Dairy, No leavened bread, only wraps, lots of veggies and fruits.  Homemade black bean puree, hummus and salsas, Pasta, rice (No white rice), sweat potatoes, and veggie burgers.  One thing I discovered is I do not like Quinoa Burgers, except I had one out the other nice and with enough hot sauce and Jalapenos I can eat them...:)

As of mid week last week, I have a lot more energy, and am able to ride outside again.   I am starting slow with shorter rides of less than 10 miles, and will work myself up.  I plan to start mid-range rides next week 10 to 20 miles or so.  Do that for a couple of weeks then move to longer rides of more than 20 miles, depending on surface....(gravel rides will be shorter on all accounts).

Last weekend I road in Essex and felt like either my saddle height or position was wrong, due to pain in my hips afterwards.  After a bike fit with Keith at Cycling Concepts of Glastonbury CT, we found my position had moved back too far causing me to use my Glutes and hips too much. (Not my first rodeo with this problem).  My weight tends to push the saddle back unless tightened properly.  My guess is when my new wider saddle was put on during indoor riding, it was not tightened down properly, and my saddle slipped back...If you think your saddle is not right or are having pains somewhere...Get a Bike Fitting by a Pro!  Keith does a great Job! but most shops have their expert.  I really felt the difference after the last ride in my hips especially.

Riding the airline trail tonight and in the AM, or I might just go now...:)

I am not sure how my weight is going since I became a vegan.  Not sure my body had adjusted yet, but will see.  Wish me luck!  I need to loose 100lbs or more, so this should be another journey of epic proportion.😎😎

CycleOps Magnus 1st Take

Last night at our first indoor ride at Cycling Concept I was able to get my mitts on the CycleOps Magnus.  The Magnus is a powered trainer for use with app controlled resistance.  So here is my first impressions:
-Well Constructed
-Very Smooth resistance in ERG mode and Free Wheel
-Easy to set up and use with all apps. (Strava, TrainerRoad, Virtual Trainer)
-Still functional as a free ride unit as long as you have it plugged in.

I did enjoy the unit in ERG mode using TrainerRoad, but you need to keep the unit and your cadence high, if you pause during a hard interval your toast.  Side note:  Keep you bike in a fairly high gear so if you want to pause or slow down you can down shift to get it moving again.  I was in 3rd or 4th gear, and was so tough to get back up to speed I bonked. (which is not to hard to do these days).

The only way I would enjoy Zwift, I just do not enjoy Zwift.  I tried to use it on a quick ride, but could not get into it.  I quickly switch to my favorite app, TrainerRoad.

I will be purchasing this unit by the end of the week for use at Cycling Concepts for group indoor sessions, (Team Member Discount)!