Bike Diva

Essentials for Endurance Runners

Above: Bike Diva crossing the finish line after her first ever half marathon trail run.

Although this blog is called Bike Diva, I do a bit of running from time to time. My favorite type of race is duathlons, run-bike-run, so I actually have to do quite a bit of run training. My last official "race" was the Dopey Challenge at the Disney Marathon in January. That was 48.6 miles of running over a 4 day period, the last day being the marathon.

While I've done a ton of half marathons, I've only done 2 marathons. It was quite the struggle to complete 26.2 miles so the thought of becoming an ultra-runner seems a bit intimidating. But there are a few ultra runs near me, including a 50k (30 miles) trail run at one of the local parks. I did the half marathon trail run at the park last year but have yet to put in the training to become an ultra runner, maybe in the future!

Above: Bike Diva (on the right) and members of the Palm Beach Chapter Team in Training about to start on the 4 day, 48.6 mile Dopey Challenge.

Ultra Running is Cool

Ultra running has really hit a vein of popularity in recent years. Whether it’s the challenge, the endorphins, or the thought of pushing yourself further and further to near and often past breaking point is hard to know. However, one thing’s for sure – it’s here to stay.

Whether you’ve begun endurance running, have thought about it at one stage or another or are even a hard-core lover of endurance running there are some essentials that you will need to make the most of your experience.

Pacing is everything

Be a tortoise when running an endurance race and remember to pace yourself. A lot of people find they end up in serious trouble because they try to beat their personal best on race day. There’s nothing wrong with this, but it does greatly increase your chance of becoming injured or tiring yourself.

Mental Prep

Mental preparation for the endurance race is an essential and you have to know that it’s going to hurt and get your head around that fact. Failing to do mental prep will leave you disillusioned and increase the chance of you giving up. These tips should help your prepare for the long slog ahead and the victory at the end.

Hydration and Food

Staying properly hydrated, either with water or an electrolyte solution, is key to long distance running. Food is so important before an event like this and you need to plan what you’re going to eat on race day to make sure you stay focused. Different sorts of foods work for different people and you need to experiment and get yourself out there. Gels are great during the race, but think about what you eat a day or 2 before the race. Foods like oatmeal, jam sandwiches and pasta will help you carboload and are the key to successfully completing an endurance race.

Think Long term

While a blister may not be a big deal during a 10k, if you’re running for up to 10 hours it can be. Prepare for the posibility of a blister in advance. Products like Aquaphor or Vaseline should be used on your feet before you put your socks on, to help prevent blister during the race. Fail to prepare; prepare to fail. You might even want to bring an extra pair of socks with you, in the event you encounter muddy, wet trails during a trail run.

In your Stride

Taking things in your stride by breaking up the run into smaller goals can really make it a lot easier. Give yourself an easy goal, like "I'm going to run to that large pinetree in the distance before taking my next walk break." Take walk breaks whenever needed and remember that once you keep putting one foot in front of the other you’ll eventually reach the finish line. Good running or walking shoes help immensely – WebTogs have a good selection and even stock the excellent North Face Hedgehog – a great shoe for seasoned walkers.

The Gear

Good quality gear can be a significant aid no matter how well-trained you are. The weather, your feet and a range of other things can cause problems, so be aware of these variables and pack and use suitable equipment. Good running shoes, quality gear from companies such as North Face and other items will help. In addition, pack some warm clothing, an extra pair of socks, band-aids, a phone, food and a map to make sure you have no problems when getting there.

Following these tips will greatly improve the chance of your ultra running event being a success letting you feel the pride of completing an endurance event.

 

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Boxing Exercises You Can Do at Home

Are you into cross training to get in shape for cycling season? Do you follow a certain workout routine to strengthen your upper body and core? Today's sponsored guest post talks about the benefits of boxing.

Above: Bike Diva thinks she has guns - fail!?!

Creating and maintaining the right training program is a concern that no boxer can afford to ignore. Limiting yourself to only the exercises and workout opportunities found in the gym could end up costing you far more than you might realize. Strength training, exercises that will improve your stamina as well training opportunities that can hone your reflexes and balance can often be performed in almost any environment. Whether you are interested in ways to improve your training efforts or just seeking a more convenient workout, limiting yourself to the gym alone would be a mistake.     

Adding Core Exercises to Your Training Regiment

Even being able to lift or bench more weight will be of little use should you lack for a strong core. Simple exercises that will build abdominal and back strength can improve every aspect of your performance in the ring, and can often be done without weights or equipment. From ducking and weaving to avoid blows to the ability to throw a stronger punch, improving your core muscle groups should is a priority that no boxer can afford to ignore.  

Building Stamina Outside the Gym

According to allpro lacking a weight bag or not having time to hit the gym is no excuse when it comes to improving your stamina and endurance. Any exercise or fitness program that taxes your abilities can be used to boost your stamina and improve your overall physical condition. Distance running or an cardio-intensive fitness training program make for a great alternate workout and will make sure that your fitness regime is able to give you superior results. Exploring a few alternatives to the gym and taking advantage of a workout that does not tax your body in the same ways can help make sure that you are able to reach and achieve all of your fitness goals.

Improving Your Reflexes and Balance

For boxers seeking to improve their skills, balance and reflexes are key. By alternating pushups from a standard position to inverted, diamonds or even knuckle and finger-tip pushups and focusing on completing each set as quickly as possible, you may be able to improve both your upper-body strength as well as your reflexes. Exercises like sticky hands and no-contact sparring that emphasize balance can allow you to train with a partner without any equipment at all. A few basic exercises that can be performed in the home or office will allow you to concentrate on your training even when you cannot make it to the gym.

Creating a Training Program That Best Fits Your Needs

Every fighter is different, and not all fitness or training programs may be able to provide you with the results you are seeking. Missing out on the chance to practice your skills or hone your physical abilities no matter where you happen to find yourself could limit the effectiveness of even the most diligent efforts. Learning more about the many exercises and training opportunities that can be used without costly equipment or the time and effort needed to visit your regular gym can make a difference. Designing a well-balanced program that will address your specific needs and issues can allow you to unlock your true potential and enjoy greater success, both in and out of the ring. 

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Proper Arm Swing Improves Your Running Form

Above: Bike Diva showing poor arm swing while running.

Arm Swing While Running

What a difference a couple of weeks makes. The photo shown at the top of this blog post was taken on August 20, 2011. I was participating in a short run after the season kickoff for the Team in Training winter marathon team. The members of the team that live in south Palm Beach county do their weekly Saturday training runs out of Red Reef Park in Boca Raton. As you can see in the photo, I used to run with my arms swinging all over the place and crossing the front of my body.

All the magazine articles and books I've read on running never mentioned a lot about what to do with your arms. Roy Wallack's book, Run for Life, offers a brief insight on how a poor arm swing can lead to poor running mechanics which can lead to aches and pains and eventually injuries. Wallack says that runners should have pendulum arms: "to direct all your momentum forward, swing arms vertically along the side of the body with elbows bent at a 90-degree angle or less. Don't swing them at an angle across the chest, which directs your momentum cross-ways and places additional compensating forces on hips, shoulders, knees, ankles and back."

Above: e3 Grips by Biogrip, Inc.

A Tool For Proper Arm Swing

I've been trying really hard to pay attention to what my arms are doing during all my runs. I seem to have less right hip flexor and lower back pain now that I'm not swinging my arms wildly about. But because I had been running for the past 3 years with improper arm swing, I am currently seeing a chiropractor for weekly adjustments, to help get my back, spine and pelvis back into proper alignment.

Wallack discovered the e3 grips, made by Biogrip, Inc., to help him keep his arms in the correct position, while learning a more efficient arm swing. I don't think I would resort to buying a pair of the grips, I can't imagine running while holding something in both hands. You can get the same effect by pretending you are holding a joystick in your hand and are trying to push the side of your index finger with the tip of your thumb. The grips have a suggested retail price of $39.95; if you are interested in learning more about the e3 grips, visit their website: http://biogrip.com/.

Bike Diva Recommended Running Books

I have loads of books covering various swim, bike, run, strength training and nutrition topics. Here are a few of my favorite running books that can help you improve your running form. All three books are proponents of having a mid foot strike, as opposed to being a heel striker, while running. I changed my running form from being a heavy heel striker, to that of a mid foot striker, over one year ago. But that is a topic best reserved for another blog post.

1. Pose Method Running - Dr. Nicholas Romanov
2. Chi Running - Danny & Kathy Dreyer
3. Run for Life - Roy Wallack

Above: coming out of the water at the 2011 FAU sprint triathlon. My arms almost look okay here, elbows still splayed out a bit too wide and flapping like chicken wings, NOT an attractive look.

Disney Marathon

I am doing the Goofy Race & 1/2 Half Challenge in Orlando in January with Team in Training. Participating in both the Disney ½ marathon and Disney marathon is called the Goofy Race and ½ Challenge. I will be participating in this event with my local Team in Training chapter, while helping to raise funds for the Leukemia & Lymphoma Society.

Disney will be my first running event with Team in Training. I have completed 5 century bike rides and 2 triathlons with TNT since 2006, while helping to raise over $30,000 for cancer research. My fund-raising page is located at: http://pages.teamintraining.org/pb/wdw12/lsmythe.

Take care,
Lynn Smythe AKA the Bike Diva

 

Train Your Triathlon Swim

How To Train Your Triathlon Swimming

A Swim Coaching Article By Swim Smooth

All the staff here at Swim Smooth are triathletes or open water swimmers. We understand the different preparation required to race in open water versus the pool and the need to balance out your training between the three disciplines.

If you are new to triathlon, here are some important pointers to maximise your performance in the water during your triathlon season:

Your Individual Stroke Technique

One of the differences between being a pure swimmer and a triathlete is that your training time is split between the three disciplines so you have time less available for swimming. As a 'time poor' triathlete it's very important to understand what you need to work on for your individual stroke so you make the best you of your available time in the water.

If you have a coach at your pool or club, seek out their help and get some advice on your stroke and how to go about improving it. Also, it's worthwhile asking what is naturally good about your stroke too (be brave!) as this will help you simplify things. There are all manner of drills and techniques you can work on with your swimming and it can be quite overwhelming – try and simplify things down to your individual needs wherever possible and you'll make much quicker progress.

Training As Well As Technique

 As a distance swimmer, one of the biggest mistakes you can make with your swimming preparation is to solely focus on your technique, swimming only 50 or 100m at a time. Becoming a 'technique hermit' is bad for your swimming because as a distance swimmer you need to be able to maintain your technique over longer distances. By only ever swimming short drill sets you tend to develop a technique that overloads the smaller muscle groups of the shoulder which quickly tire beyond 100m.

Drill work is a great for your swimming but also incorporate continuous swims of 200m, 400m and even 800m into your sessions so that you develop a stroke that you can maintain over longer race distances. You may find this results in a slightly shorter stroke that is more rhythmical to you, such strokes are often more efficient over longer distances.

Include A Distance Focused Swim Once A week

Many pure swimmers come from a sprint (50/100m) or middle distance (200/400m) background and so masters swim groups often focus on short fast sets with lots of recovery. However, triathlon is a true distance event in that you will be racing for at least an hour and as such you need a distance focus to your swim training. We recommend that once a week you put in a longer distance swim at steady pace. If you're doing Sprint or Olympic distance then building up to 1500m of steady swimming will build the necessary endurance for your race. You can swim this continuously or if you prefer break it down into a set with short recoveries – e.g. 3x500m with 30 seconds rest between each 500m.

If you are training for Ironman then you have a 3800m swim ahead of you in the race and because of the longer distance, your weekly long swim arguably becomes the most important session of your swim week. If you can, build up your long swim so you reach 4000m a few weeks before the race and you'll be all set for a fantastic Ironman swim leg.

If you train with a club or masters group that never does any longer distance sets it's well worth missing one of the club sessions, replacing it with a session of your own focusing on steady distance pace.

Developing Your Pacing Skills

As a distance swimmer your ability to pace your swimming correctly is critical. With any swim that you do, be it in training or a race, it's extremely easy to start off quickly and then slow dramatically after 100m or 200m. In a race situation you might not realise this is happening because everybody else is starting too fast around you and doing the same thing!

When you swim your sets in training, keep an eye on the times you swim for each repetition. If you can, also monitor your splits within each set – so if you're swimming 200m, monitor each 25 or 50m split. Not all of us are analytical or numbers people but asking a coach or friend to check this regularly is very worthwhile to develop your pacing skills and so improve your performances in races.

If you are interested in investing in a gadget to improve this area of your swimming then we would highly recommend a Wetronome to you. You can program it to a certain time per length and then place it under your swim cap where it will beep to you at the time you should be turning each lap. It's fascinating how easy it is to get ahead of the beep over the first 25 or 50m and then how the beep catches up with you as you slow down. It's a bit like the red-line they show on the Olympic swimming coverage!

Practise Open Water Skills (even during the winter)

If we told you that by focusing on a particular drill or training method you would take several minutes off your triathlon swim split, you'd jump at the chance right? Well, you really can save several minutes by optimising your drafting and navigation skills for open water swimming.

When you swim behind, or to the side and slightly behind another swimmer you save up to 25% of your energy expenditure – or put another way, swim much faster for the same effort. This sounds easy but is actually very skillful to perfect as you have to swim very close to other swimmers to get maximum benefit. If you are not used to doing this it can be slightly unsettling at first – you need to practise this in the pool with some friends or with your training squad:

Your ability to swim straight in open water is also critical as it's easy to lose large chunks of time by swimming off course. We've recently been equipping some triathletes with GPS tracking devices and seeing how straight they swim in open water – the answer is not very straight at all! It's easy to lose anywhere between one and ten minutes by swimming off course. Our twin blog posts on this subject make fascinating reading:

Open Water Navigation

Swimming Straighter In Open Water

The key is to practise your sighting skills in the pool so that come the race you are entirely comfortable raising you head slightly to look forwards without excess effort or ruining the rhythm of your stroke. The easier and more natural sighting feels the straighter you will end up swimming!

Quick tip: Don't try and sight forward and breathe at the same time – this will mean lifting your head too far above the surface which will sink your legs. Instead, time your sighting to happen just before you're going to take a breath. Lift your eyes out of the water by pressing down lightly on the water with your lead arm (in this example your right arm). Only lift up enough to get your eyes just out of the water:

Your left arm will have now started recovering over the water, as it does so, turn your head to the right with your body to breathe. As you do so, let your head drop down in the water to a normal breathing position.

Putting It All Together

After reading the above you're probably thinking "OK, how do I fit all that in?". If we were designing your swim training, and you were swimming three times per week, we'd structure it something like this:

Session 1: A stroke technique focused warm-up followed by threshold pace work at race pace. See CSS Training

Session 2: A longer steady paced swim building up to race distance. We might split this into a set with short recoveries with a focus on good pacing.

Session 3: A stroke technique focused warm-up followed by a fun open water skills session in the pool with some friends. This would include group drafting work and sighting skills. (This is great fun and in the Swim Smooth squads in Perth is the most popular session of the week!)

Improve your swimming with Swim Smooth!

Swim Smooth is an innovate swimming coaching company famed for its straightforward approach to stroke correction. Visit our website for plenty more fascinating articles to improve your swimming. Don't miss our amazing new DVD Catch Masterclass featuring incredible underwater video of champion swimmers in action. Also see our other swimming DVDs, training plans and training tools in our swim shop. Last but not least don't miss our animated swimmer "Mr Smooth" showing you a great freestyle stroke in super-high detail. Unmissable! :

Swim Smooth!

Article © Swim Smooth 2011

Review of Indoor Bike Trainers

Buying A Bike Trainer?…Know This First

After months and months of research into the world of indoor bike trainers, I've learned a thing or two about what a perspective buyer should be looking for. Having done a lot of indoor bike trainer reviews, I’ve discovered that the best bike trainers share some important commonalities. Let me tell you about them.

We'll Start From The Ground Level

Of course the 'foundation' of any product is important. In the case of bike trainers, we're talking about the frame. The better bike trainers like the Kurt Kinetic Road Machine and the CycleOps Fluid 2 certainly have a solid frame, but the folks at Blackburn would beg to differ. They've developed a frame that's twice as stiff as the rest of the market. If you're a strong heavy rider, increased rack stiffness may be worthy of consideration.

Whisper Quiet Please

In the world of indoor bike trainers , quietness is queen (or king). If we were to develop a noise hierarchy, fluid bike trainers would be at the top of the heap (that is to say they're the quietest), wind trainers would occupy the lowest rung on the ladder (they can sound like a roaring locomotive if you’re pedaling all out), and magnetic (mag) trainers are somewhere in between. If the cyclist lives in an apartment, the use of a wind trainer can become awkward, with invitations to social events beginning to wane the longer the rider torments his neighbors with his cycling workouts.

How Does It Create Resistance?

This is where the 'rubber meets the roller'. In short, the three categories of trainers are named for their method of resistance. The simplest are wind trainers, which get the rider huffing and puffing by pushing air around. One of the companies, CycleOps, has a wind trainer that has impellers in a 'Vortex' design. This is said to be quieter and develop more resistance than standard wind trainer designs. With wind trainers there’s no provision for increasing the resistance level other than pedaling faster.

Mag trainers develop resistance by rotating magnets past each other. The repulsion of the magnets as they come into each other's 'force field' is what creates the workout. Some models, like the CycleOps Magneto, have what's called Progressive Resistance. With the use of centrifugal force, the magnets move to the outside of the spinning rotor, which increases the resistance. You can 'switch gears' on other mag trainers by manually changing the configuration of the magnets, either by getting off the bike or by using a control lever that's mounted to the handlebars.

Fluid bike trainers work by rotating an impeller through a fluid. Kurt Kinetic uses silicone, which has the added advantage of getting thicker as it heats up (and the heat generated from a strong workout can be substantial). This thickening of the fluid, in addition to the basic physics of fluid dynamics, is what makes fluid trainer resistance increase exponentially. You can be assured that you’ll never get strong enough to exceed your fluid trainer’s ability to dish out punishment. Traditionally, fluid bike trainers could be counted on to begin leaking over time. However due to new designs and better parts, leakage on the best quality bike trainers has been minimized.

 

Three Conclusions

There at least three important considerations in the buying of an indoor bike trainer.

1. The integrity and stiffness of the frame should be considered.
2. The amount of noise that the trainer's expected to produce can be important, particularly if the rider lives in close quarters.
3. The way in which the trainer develops resistance can be as simple and foolproof as loudly moving air with a wind trainer. Alternatively, creating resistance may involve moving parts with potential for something to go wrong, as in a mag trainer. Lastly, it can be as smooth as an impeller moving through silicone fluid...but with the potential to leak.

This short primer should get you started on your quest to find the best bike trainer for your needs, with additional information as close away as a Google search for the 'best bike trainer'.

About the author:

Ron Fritzke is a cycling product reviewer with a passion for ‘all things cycling’. A former 2:17 marathoner, he now directs his competitive efforts toward racing his bike…and looking for good cycling products.

Bike Diva's Second Swim Practice

Swim - Bike Diva - Swim

The other day I posted up some observations from my first swim training on my journey to become a triathlete: Bike Diva's First Swim. On Monday night my husband and I went back to the YMCA for our second swim training. My husband just had bladder cancer surgery on December 15, so he hung out in the family pool, while I attempted a few laps in the lap pool.

There were a couple a of young girls (midget children) in the lane next to me taking a swim lesson. They looked like pros compared to my attempt at swimming. I was happy to find out that member's can take swim lessons at the Y for a reduced rate. They even teach adults. Unfortunately the one instructor I saw looked to be about as old as my son.

Does anyone teach old ladies, that have delusions of becoming a triathlete, but ZERO swim ability how to swim. Uh yeah, I think I can see all the swim coaches looking in the opposite directions. Come on people, don't you like a challenge?

Why Try a Tri?

Everyone's probably wondering why the girl that said she would never ever never ever do a tri because she doesn't swim is suddenly saying she wants to triathlon? Well, I like challenges, and I'm sick and tired of being chicken shit about swimming. I only compete against me myself and I and want to kick that whimpy anti swim part of my personality into the gutter. So there.

One of the scariest parts of joining the YMCA to start swimming in their lap pool? Walking into the locker room after your workout and seeing wall-to-wall naked, wrinkly, old ladies. And I'm not talking about seeing myself in the mirror! Thought I went temporarily blind last night after walking into the women's locker room almost smack dab into some old chickie poo, dang girl, cover that SH*T up! I know I'm not exactly cover model material, but I don't go around flaunting my nakeness. Maybe I'm just getting a bit conservative in my old age. I'm sure my husband is running around naked in the men's lockeroom. He likes to flash the full moon at every opportunity. Oh joy, hope he doesn't get us kicked out of the gym!

It's Fun to Swim at the YMCA

We don't actually belong to the YMCA. We took a tour of our local YMCA last Friday. They said we could visit a couple of times before joining. So after our second swim trial, we decided we wanted to get a family membership to the gym. But the zero membership enrollment fee doesn't start until January 1st. If we joined now, in December, it would be about $100 enrollment fee. We are going up north for the holidays, so we'll wait until we get back on January 3rd to join, but that still leaves me without an indoor pool to use for 4 days, bummer.

Our local Y has a masters swim program, but it costs $30 per month for members, on top of our monthly gym membership fee. I am thinking about participating in the masters swim program, because unlike my husband, I have just about zero swim ability. The masters swim program meets from 6 to 7 AM and 12 to 1 PM Monday through Friday. They also meet Saturday mornings, as long as there isn't a swim meet going on.

But those times don't work out for my husband, he usually has to be to work by 7 or 7:30 and doesn't get home until 5 or 6. I might sign up for masters swim for one month, to see how I like it. I think only 2 of the 6 lap pool lanes are dedicated to masters swim, so I don't know what the benefit is if anyone can use the pool at the same time as the masters swim program.

Swim Diva

We have an indoor pool at our house, but it's outside and TINY. The thought of doing 4 laps to equal one lap pool lap sounds BORING. And, although we live in south Florida, it has been rather cold here the past few weeks. So our pool is a bit cold. We turned the pool heater on, but it still felt like ice water when I stuck my toe in the water yesterday. And being an outdoor pool, even putting the pool cover on/off we still end up with a lot of dirt, debris and dead BUGS in the pool - YUCK, that kind of grosses me out.

Swim Deadline

After 5 years of participating in century bike rides with our local Team in Training chapter, my husband and I have decided to start training for our very first triathlon. Although we have raced in a few duathlons (run-bike-run) over the past couple of years, the FAU Wellness Triathlon will be our first ever triathlon.

FAU takes place at Spanish River Park in Boca Raton, Florida and is just a few miles from our house. FAU, which occurs on April 17, has an open water swim, so we are joining our local YMCA, so we can workout in their lap pool, to get a jump on our swim training. I am keeping track of my journey to become a triathlete on the Bike Diva blog: www.bikediva.net.

Team in Training is the largest fundraising program for the Leukemia & Lymphoma Society. Each member of TNT pledges to raise a certain amount of $$ for the society, to help find a cure and new treatments for various blood cancers. Please consider making a donation to the society, in our name: Rob & Lynn Smythe's Team in Training Fundraising Page.

Take care,
Lynn Smythe, AKA the Bike Diva

 

Bike Diva's First Swim

Above: A bunch of swim gear for triathletes.

Try an Ironman Triathlon

Yesterday I posted up how I was thinking about doing an Ironman triathlon in 3 years time: Bike Diva's Ironman Triathlon Plan. I am not a swimmer, so am guessing it will take me approximately 3 years to work my way up to doing a 2.4 mile swim, which is the distance of an Ironman swim. I have been a duathlete for the past two years, so I'm not as worried about the 112 mile bike and 26.2 mile run portions of an Ironman distance race.

I will still have to amp up my training to be able to bike and run those distances, as part of an Ironman race, but the bike and run don't terrify me. There is always coasting, while on the bike, if things go really bad, and there is always the Zombie Death March, errr, I mean walking, if things go really bad during the run. What happens if things go really bad during the swim? DROWNING - bummer, game over. :(

I am totally new to swimming, and find aspects of it quite amusing. Sunday was my first time swimming at an indoor lap pool. I posted up some of my thoughts about that first swim on my Facebook page and am sharing those observations on the Bike Diva blog.

Above: Two kinds of ear plugs, swimmer's ear drops, goggles, SBR tri swim shampoo and conditioner, 2 swimming caps. My friend Tami Young gave me the awesome fishy swim cap from one of her Multirace.com triathlon races!

Bike Diva's Swim Observations

1. I swam in a pool today and didn't drown. Don't ask me how long I was there or how many laps I did, I'm just so happy I DIDN'T DROWN!
2. Yes, the insanity begins. Like I need another athletic event to become obsessed with. Now I can be mediocre at 3 sports; swim, bike, run. At least my newest sponsor, Profile Designs, makes wetsuits. I think I'm in the market for one.
3. Delusions of grandeur. I might have the shortest triathlon career ever if I freak out during my first ocean swim and end up switching back to duathlons.
4. The second most amazing thing about swimming today, the 3 life guards didn't mistake me for a beached whale and try to roll me back to the ocean. First view of myself in full length mirror in the locker room wearing a bathing suit was a bit of a SHOCK. I might have let out a litle yelp of surprise before daring myself to exit locker room and make my way to the pool area. At least I was sexier than the 3 ladies soaking in the family pool. They were in their 80's but I'm just saying.
5. I sure do like those swim caps. And no, I am NOT talking about the day glo orange kind with the neon green and pink flowers. I have a black Speedo swim cap, tight like sausage. If you can get over the fact that it feels like you have an axe poking through your brain after putting the cap on for the first time, the instant face lift effect is pretty amazing. I'm 47 years old so instant face lift effect is quite nice. I think I'm gonna start rocking that look 24/7.
6. Back fat, what the heck is that and where the F*CK did it come from!?! Aaaaaaaahhhhhhh! Racer back swim suit is NOT attractive. But I did get a black one with purple trim to match my Team In Training triathlon shorts, so at least I'll be STYLING!

Above: Bike Diva's Team in Training triathlon suit and her new Speedo bathing suit. Yes, I picked out the color of the swim suit to match the tri suit.

Like I Need More Athletic Gear

I thought swimming would be a relatively inexpensive sport to get into. You don't need a heck of a lot of gear. Just strip off all your clothes and jump in the water! Uh, well I guess that would be okay if you are swimming at home, but most people don't have a pool at their house, and will need to find a local lake, pond, ocean or gym with a pool in order to conduct their swim training. So you will probably want to invest in some sort of swim suit.

I thought I would just swim in one of my triathlon outfits. I have quite a lot of triathlon clothing, for all the duathlon training and racing I have done in the past two years. But it's all pretty expensive, and/or a tri team kit that I only have one uniform to last the entire season. Chlorine can eat through your tri suits pretty quickly, so I plan on doing most of my pool swimming in a bathing suit. I will do one or more ocean swims wearing my tri suit, just so I don't have any surprises on race day.

It must have been 1892 the last time I went shopping for a bathing suit. Sports Authority was having a sale on bathing suits, but I still paid $$ for a Speedo one piece suit and the TYR suits were just as expensive. $60 on sale? They were normally $75. What the heck, it's just a tiny piece of stretchy material, those prices are ridiculous.

I also had to buy swim goggles, don't have any interest swimming with naked eyes in chlorine pool water or salty/sandy ocean water. And I had a problem with water getting in my ear during my very first swim. So I had to go to the drug store to buy swimmer's ear drops and soft silicone ear plugs.

I already have a Garmin Forerunner 310XT multi sport computer which I use to keep track of all my cycling, running and gym workouts. It's waterproof, so I should be able to use it in the pool to keep track of my swim workouts. I've seen some swimmer's use water proof MP3 players, so they don't die of boredom during their swim routines. And I know a few people that workout with one of those waterproof metronomes, to keep track of their swim pace. Other swim gear I've seen listed in triathlete magazines include:

• kick board
• pull buoy
• swim fins
• hand paddles

That just seems like a lot of junk to be carting back and forth to all your swim workouts. And if you aren't a very good swimmer to begin with, isn't all that gear just a bit of overkill? I'm just happy to be able to do a few laps in the pool. Not ready for any kind of fancy pants swim drills.

Take care,
Lynn Smythe AKA the Bike Diva

How Many Calories do you Burn if you Run a Mile vs. Bike a Mile?

If you have been looking at TV for the past month you probably noticed that there has been a ramp up on weight loss supplement and exercise equipment commercials. Advertisers know that this is the time that most people make New Year’s resolutions and start to try to lose weight. Most will choose a weight loss supplement and try to lose weight the easy way. But there is never a easy way to lose weight. Every weight loss program calls for some type of exercise. Well, let me take that back, any well known weight loss program that is worth anything. Most will say that you need to get thirty minutes of exercise in daily either by weight training, walking, running, riding a bike or some other exercise. But most miss the mark when it come to speaking on which will help you to burn the most calories during each session. Well, I am not going to concentrate on every exercise just mentioned, except for running and riding a bike.

Running is a great exercise for those looking to lose weight, because running usually takes up so much energy the exercise will your increase heart rate and will help you to burn between 100-150 calories per mile. This not etched in stone. The amount of calories per session burnt will depend on your body mass. A person running burns calories at a net rate of 1.53 calories per kilogram of body mass per mile. This sound complicated. I know it did to me when I first started studying on the subject. But it is very simple and is calculated as so. A person running can burn 70 calories per mile for every 100 pounds of the individual’s body weight. I weight approx 270 pounds at 6'3", so ((270 * 70) / 100) is 189 calories per mile. Now, let’s take a look at bike riding.

I love to ride my bike. If I could ride my bike to the majority of places that I go daily I would. It is great exercise and just keeps your body humming. Bike riding take a little more energy than running. It also exercises all major muscle groups at the same time. Calorie loss with bike riding also depends on body mass and weight, but another factor is also introduced. How much effort is taken when biking? Are you using light, moderate or vigorous effort to peddle and ride your bike? For example a 30 minute ride going 10 to 12 mph with a 150 pound person would yield 200 calories burnt, while a 250 pound person would burn 340 pounds. If the person would to up the speed he or she would burn even more calories per session. Here is a chart explaining. As you can see bike riding yields the best result.

Activity 30 minute duration . . . . . . . . . . . . . . . . . . . Calories burned

. . . . . . . . . . . . . . . . . . . 150-pound person . . . . . . 250-pound person
light effort (10 to 11.9 mph) . . . . . . . . 200 . . . . . . . . . . . . . 340
moderate effort (12 to 13.9 mph) . . . . .270 . . . . . . . . . . . . . 450
vigorous effort (14 to 15.9 mph) . . . . . 340 . . . . . . . . . . . . . 570

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Epic Planet Virtual Ride DVD's

I recently had a chance to review a DVD from EpicPlanet.tv: Epic Ride Presents Epic Vermont; Waitsfield & the Mad River Valley, Appalachian Gap & Bristol.

According to the website "epicRIDES are virtual bicycle rides filmed on truly epic cycle routes in scenic locations around the world, using local cyclists as riders. epicRIDES are edited to an original music score and include an on-screen digital dashboard showing terrain profile, ride time, average grade, and suggested training zone"

EpicPlant.tv DVD's Offer

• Virtual rides
• Real workouts
• For indoor cycle training, stationary bikes, trainers, rollers spin bikes
• Three different workouts per DVD
• Beautiful, multi-camera wide-screen photography
• Digital dashboard with terrain profile
• Original Music
• Epic routes
• Detailed route maps
• Fantastic locations

Faux Road Ride
Epic Ride DVD's make you feel like you are out riding on a real bike ride, accompanied by real cyclists. I am lucky to live in SE Florida, where I can usually train outdoors year round. But if you live anywhere the weather is less than perfect, you should check out the Epic Ride DVD's.

The DVD's are also perfect for cyclists with crazy work schedules, that don't like working out in the dark hours of the early morning, before they go to work, or in the dark after they get home from work. You can use the DVD's even when the weather isn't cooperating. In Florida, we have more than our fair share of thunder and lightening storms in the summer, so even I can't workout outdoors all the time.

The Epic Ride DVD's are also perfect for anyone that is just coming off an injury, or just getting into cycling, and isn't strong enough or confident enough to go out on the road. When I first switched to clip-less pedals on my road bike, I had my husband put the bike on the trainer so I could get used to clipping in and out. I watched some boring tv shows while I was getting used to the new equipment, I sure would have enjoyed watching one of the Epic Ride DVD's instead.

Website

Visit the EpicPlanet.tv website to view a catalog of their current offerings and watch video clips from the Epic Ride DVD's.

Available DVD's

• Epic Acadia
• Epic Vermont
• Epic Florida's Panhandle

Take care,
Lynn Smythe AKA the Bike Diva

Biking and Diet Plans

Note: this is a copy of Bike Diva's article, Biking and Diet Plans, which first appeared on the Associated Content website on 12/20/07

World's First Spinning Bike?

The latest fad diets may be popular, because they offer a quick and easy way to loose weight. But in the long run dieters following these plans often gain back all the weight they lost, and sometimes even a few extra pounds, when they go back to their normal eating patterns.

Fad Diets Don't Work

One of my neighbors has been on just about every diet currently on the market. She has even lost a lot of weight following these various diet plans. Unfortunately, once she goes off these very restrictive diets, she ends up gaining back all the weight she originally lost. To loose weight and successfully keep it off you either have to radically change your eating habits or start to exercise on a routine basis. A combination of following a healthy diet and incorporating a moderate amount of exercise into your life is usually the best option.

Bike Riding and Weight Loss

Riding a bike, whether it be a mountain bike, road bike or beach cruiser, is a fantastic way to burn calories. Depending upon the intensity at which you ride, the average cyclist will burn between 400 and 600 calories per hour. I am a high intensity road biker and can burn between 800 and 1,000 calories per hour. On a recent century bike race that I participated in I burned over 5,600 calories during the 100 mile event. I treated myself to half of a 7-layer bar and peppermint mocha coffee later in the day and didn't even feel guilty about it.

Cold Weather Workouts

When the weather gets colder outside I have two options for keeping my cycling muscles in shape. One way is to participate in a weekly spinning class at my local gym. Spinning, is a high-intensity, group cycling class which lasts between 45 minutes to 1 hour. You can burn up to 500 calories in a single spinning class. We also have a bike trainer at our house. This allows my husband and I to put any of our bicycles onto the trainer turning them into a stationery bike. I like to ride the trainer in the fall and winter, especially after daylight savings time, when there are limited daylight hours for bike riding. I have the trainer setup near our TV/DVD combo so I can watch TV or a movie while riding the trainer to help prevent boredom.  

Additional Activities

In addition to riding my various bikes, I occasionally participate in other exercise programs. Activities such as lifting weights, to increase my upper body strength, and jogging, to increase my aerobic capacity, make me a stronger biker and help prevent boredom whenever I feel like I am spending too much time riding my bike.

Take care,
Lynn Smythe AKA the Bike Diva