Wednesday, August 25, 2010

Race The Lake - Fond du Lac Wisconsin

So i did 2 races this weekend but i am going to report on Sundays first as it was a biggie! I was nervous about this one as i have never gone more than 56 miles before and this one was 93. It is a race to and not a tour. It is timed and there is a Pro Group.
The winner get $20,000! plus another $5000 is on hand for "King of the Hill". On Sat i had done a local 5 mile run race and then spent most of the afternoon on yard work.
I had just bought a shinny new weed eater and i clipped a stone that went right though the back window of my car! Ahhhhh!

The race had a 5.50am start time and it follows all the way around Lake Winnebago which is amazing scenery. It is the biggest lake in Wisconsin. Here is a picture of it below with the arrow pointing to it.

Because of the 5.50am start time and the start being 1 hour 10 mins away from my house i had to get up at 2.30am ouch. I headed over there and found the car park at about 5.20am. Got my packet and bike setup in the dark. I must remember to bring a flashlight or flood light in the future. Last year i did a Triathlon in Novemeber in Florida and it was pitch black on set up but had a flashlight and it helped alot.

The event was very well organized. One of THE best i have been to all year. There was an amazing amount of volunteers. I would say second to IM Wiscosin this is the best in Wisconsin.

We lined up and i was in wave 4 of 5 waves. I love bike race starts! so much more civalized than a Tri start or a run race start. Here is a start pic from my phone

The weather was perfect. About 65F and no wind. Temp were meant to reach 80f that day. We all set off and i kept in a pelton at bout my pace of 20-21 mph. The first 45 miles were very flat and smooth. I was having a great time and everyone loved my Tux!

At mile 17 a train had to cross so were help up for about 6 minutes. Alot of the men took this oppertunity to get off there bikes and pee. I just got off and took a quick rest. Here is the train:

I skipped all the awesome rest stops unit halfway at mile 45. I took 10 mins here to eat a PB and J sandwich and refuel. I sat down for a min and rubbed some Biofreeze on my legs to get rid of any soreness. It worked really well. Here is a picture of the rest stop

The last half the field spread out and i rode harder. A guy asked me if i minded him drafting as he was cramping. I said no and i gave him some salt pills as we rode which he said really helped.
I did not really get tired untill about the 70 mile mark. But i had no soreness and no cramping.

It was such  an amazing ride! I guess the perfect weather helped. If you are ever near Wisconsin and looking to do just 1 race this is the one! You will not be dissapointed.

Next year i may drop the 2 rest stops but i just had so much fun!
Here is a picture near the finish line.

Thursday, August 19, 2010

Stay the course

First i lost another 0.2 lbs! Wow right? Actually this is good. I didnt eat that well in Texas and nor did Mrs MilktheCowbaby. We both got back right on track as soon as we got home and found we did not gain weight!!!! Good job Mrs M!!! This week at Weight Watchers we talked about filling foods. It seems obvious but my brain just does not quite get it all the time.
So a 100 Cal pack of cookies is the same points as 2 apples. Guess which one is going to keep you full longer? Non brainer right? Well it turns out that natural (unprocessed) foods keep us fuller much longer. This is important to remember as we tweak our diets. Actually i think it is safe to say i feel more hungry after eating 100 cal cookie pack which leads me into nore eating.

I finished the book 'The End of Overeating' this week which is an excellant read! This will really help you if you fight the mental aspect of non stop eating like i do. I realize now my condition may not be cured but it can be treated.

My top three books to help me lose weight:
1. Skinny Bastard (read skinny bitch if your a woman)
2. Fast Food Nation
3. The end of overeating

This week i have been bike communiting to work and it has been fantastic! Yes it is a bit of a pain having all the right clothes but the benefits are great. The temperture this week has been 61F in the mornings and about 70F on the way home. Total difference to Texas!

I got some great tips for the gym today from a letter that was written from someone that was afraid of the gymL

I just started my weight loss plan, but to be honest I’m really uncomfortable going to the gym. I know I need to get over that, so do you have any advice that will help me?

The Problem

Some of us don’t like going to gyms because we feel as wimpy as Olive Oyl when we’re surrounded by all those Popeye arms pumping iron. Some of us simply don’t know where to start or what to do in the jungle of the gym equipment, and others, based on stereotypical concerns, might not want to look like a chunk of fat in a meat market. Whether those fears are well-founded or not, they are real, so here’s what to do about them so that you can engage in an activity that will boost both your weight-loss efforts and your overall health.

Tips on being comfortable at the gym:

Don’t be self-conscious about what others are thinking. They don’t care about you. Focus on yourself and keep a positive outlook.

Start slowly and build speed, distance and resistance gradually so you don’t burn out or get injured.

Look to a workout pal or a professional trainer to help keep you motivated and progressing.

Take the time to find a gym that will allow you to reach your goals.

The Solutions

Know they aren’t watching you

The people at gyms who are in good shape are too busy admiring (or nitpicking at) their own bodies to notice you, and the rest are as nervous as you are about too much love around the handles of their midsections. Everybody has issues, they are not judging you.
Don’t compare

Everyone, including you, has to begin somewhere. The guys who look like they can bench press your wife’s minivan just got a head start. Don't compare yourself. Know what you want to accomplish and stick to it, and that 99.5 percent of the people you encounter in any gym started where you’re starting.

Pace yourself

Trying to go from Mr. Couch Potato to Mr. Universe in 12 weeks is discouraging, detrimental and dangerous. It’s natural to be ambitious, but doing too much too quickly will burn you out. Worse, it could lead to injury or embarrassment (imagine flying off a treadmill that’s turned up way too high). Baby steps will lead to big results as long as you’re consistent. Start with small success before progressing. That means beginning with manageable chunks of time, like 20 or 30 minutes at first, a few times a week, and doing something simple like walking or riding a stationary bike. Find an activity you like and make it a part of your initial workouts.

Find a gym you like

Think of finding the right gym for you like you’re buying a pair of shoes. You want to find the right fit. Try large national chains, then visit a locally-owned gym, and try a club that has all the state-of-the-art bells, whistles and spa amenities. Most places are dying to get your business, so ask for free trial passes. Go during busy times and observe everything, including your gut feelings. Take time to shop the club and ask questions, talk to trainers or fitness managers,  Just make sure you feel comfortable.
When you’re ready to make a choice, make sure the gym has the necessary services and equipment to achieve the goals you want. Getting and staying motivated is the name of the game. You want to put yourself in position for success, so you need the right environment. The only way you'll know is if you go a couple of times.

Workout with a friend

The buddy system has benefits beyond Boy Scouts keeping each other from getting lost and becoming bear bait. First your intimidation level will be lowered from the get-go, and you’ll stay motivated—you’re less to hit the snooze button if a friend is outside hitting the car horn. Pick someone similar goals, issues and fears. But make sure men with men and women with women if your married.

Ask for help

If you don't know a dumbbell from a barbell or you could use some pushing and guidance, think about hiring a certified personal trainer. Even if money is tight, I recommend a couple of sessions to get your program off on the right foot. “They can be your light in the dark”

Know if it’s not you’re thing

If you give the gym a shot for a few months and decide it’s not for you, no big deal. Just don’t stop exercising.

This weekend i have a 94 mile bike race that i am a little nervous about. I have never ridden that far before. I will give you a report as soon as possible.

Friday, August 13, 2010

Back From Texas

All last week i was out in San Antonio Texas for Work! Wow what a place. It was so hot (i kind of expected that) but some of the day were 115F! I had to run outside very early in the mornings to try and beat the heat. I did chicken out one day and hit the treadmill. I did not get much swimming or bike in but i got plenty of running in and push ups, lunges and squats.

If you live out there hats off to you working out in that heat.  Between meeting and doing my thang, i managed to visit the Alamo and the Riverwalk area which is something everyone told me i should do.
I also sampled some of the local Tex Mex food and feel in love with a chain fast food place called Taco Cabana. Here i am the lovely Mrs Milk the cow are in front of the Alamo.

Also another highlight of the trip for me was to go over to Austin which about 1.5 hours away to visit Lance Armstrong's Bike shop 'Mello Johnnys"

This is the front of the store in beautiful downtown Austin. It does not look it from the pictures but it was actually about 115F that day!

There were some of the Team Radio shack cars out the back which i think are the ones they used at the Tour De France! Very cool!

Also some other vehicles including the mobile coffee shop.

Then inside. In the basement there is a computrainer room that is available for use:

Then i found some actual bike used by Lance for various tours

OK to finish up here is some other random pictures of the store. They ran an awesome program for $1 you can store your bike there all day and use their showers if you work downtown.

After i was done here we ended up having lunch in a French restaurant i had a vegetarian Crepe!

Austin is a majorly cool city to visit especially if your a biker. There were tons of bikes all over the place. I noticed they have made some of the street there bicycle only.

Hope you enjoy the pictures.

Wednesday, August 4, 2010

Tennis and Texas

My wife and i have been playing a little Tennis to get things mixed up a little. I am horrible at it and i have not played since High School. I think it is a great idea to mix things up.

Next week for work  i am in Texas!! My first time there. I will be in town all week in San Antonio. I have been told i should visit the Alamo and the River walk. If you know of any other good places to Visit let me know. It is going to be HOT.

Last week i only managed to lose 0.4 Lbs! Aghhh that's frustrating. I tried to be so very careful too. Still at least it is not going up.