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.😎😎