Can I look in your garage for a bike to ride?

Hey Phat Athletes:

I found this article in the opinion section of the Benicia Patch newspaper.  I thought it was thoughtful, encouraging, and simple to read for beginning cyclist (everyone can be a cyclist!).  Check it out and tell me what you think!  I will have an extra bike soon if someone under 5 feet 4 inches wants to try to ride! 

Best,

PhatAthlete

P.S.  My new bike... Maybe???

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What Kind of Bike Should You Ride?
Search the garage for a bike before you buy a new one.


By Ed Brennan
Benicia Patch, 10/22/10
http://benicia.patch.com/articles/what-kind-of-bike-should-you-ride

This column has focused on encouraging beginning riders to get on their bikes and enjoy the benefits of cycling. Chief among those are the health improvements of aerobic exercise coupled with being outdoors and exploring our environment. With those thoughts in mind let's talk about what it takes to get started.

The first thing required for getting you involved with cycling is your own motivation to get out and do it. Most Americans are way too sedentary to have a healthy lifestyle. Riding a bike is an easy way to break the inertia of standing still and get moving. It is easier on your body than other forms of exercise, since the bike supports your weight and absorbs bumps as you travel.

After motivating yourself you'll need to have a bicycle, naturally. You may have one, or have access to one. I have observed that most American garages contain at least one bicycle, many of them rarely ridden! Your neighbor may have a neglected 1972 Peugeot PX-10 10 speed, or a 1985 Specialized Hardrock mountain bike. Anything that works to get you started is good enough at first.

Once you've done the Benicia State Recreation Area enough times to begin enjoying it, your thoughts may turn to getting your own bike, one that fits you and suits your personality and goals as a bike rider.

There are many kinds of bikes being produced but I'll simplify the process of choosing one that's right for you. There are two basic standard wheel sizes. One for riding on dirt trails and other off-road situations, or mountain bikes, use 26" wheels. For riding on paved roads the wheels are a little larger, known as "700C". So get a mountain bike if you are riding off-road or a mixture of paved, gravel and dirt. If you're planning to be primarily on pavement, go with road wheels. I'm assuming that most people are like me and ride primarily on the road.

The next thing to think about in choosing a bike is what kind of riding you will do. Do you aspire to go with the fast club riders who head out of town on weekend mornings and sprint for the city limit signs? If so, you'll want a light racing bike with 23 millimeter wide tires. Maybe you picture yourself touring the Oregon coast, 50 miles a day between picturesque villages. Touring will require a stouter bike, 32 millimeter wide tires, and bags to hold your gear. Or do you see yourself riding between Benicia, Vallejo, and Martinez as you visit the grocery store and farmer's markets? If this is your bag, you'll want a bike that gives you a more upright position, wider tires, and racks and bags to carry cargo.

Any of these choices, or variations of them, are valid and will lead to increased fitness and better health if pursued consistently. Once you overcome the inertia of standing still, the fun of riding a bike will make you want to keep going.

An Article I want to share...

So... now that I am all into this athlete thing... I get lots of great articles and information in my inbox.  Well, I am gonna share them with you!  See below on great seasonal foods to eat and why!  Also, cheer me on on Sunday, I am going to try and walk Nike Women's Marathon!

Best,

Phat Athlete

You can get me on Twitter @PhatAthlete2010

P.S.  I took out the links and the photos from this article.  You can get the article at
http://www.active.com/nutrition/Articles/5-Fruits-and-Veggies-to-Eat-This-Fall.htm?cmp=306&memberid=110897261&lyrisid=21052688
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5 Fruits and Veggies to Eat This Fall


By Chris Griffy

Dieting doesn't have to be about flavorless foods and high prices. In fact, those who are most successful with their diets are the ones who skip the pricey and preservative-laden foods in the grocery store's diet aisle and head down to their local farmer's market. Getting your seasonal, locally grown fruits and vegetables from a local farmer not only ensures that you get your food at the peak of flavor and freshness, but also helps support your local economy and the environment by reducing trucking pollution.

In this part of our ongoing series, we will look at the items that you will find in your local farmer's market in the early fall. It is a huge transition for farms as the summer fruits and vegetables are at the end of their seasons, while the fall produce is just coming into season.

Here are some of the healthiest fruits and vegetables available, along with links to some healthy recipes using the produce.

Artichokes

The artichoke ends its brief harvest season in September, so it's the last chance to get them while they're fresh. Health-wise, artichokes are very nutrient dense. One medium artichoke runs a mere 60 calories and 13 carbohydrates. For that cost, you get 6 grams of fiber, more than 15 percent of your daily requirement of Vitamin C and Folate, and a good dose of magnesium, calcium, potassium, and phosphorous. Artichokes have been shown to lower blood sugar in diabetics and is a diuretic, promoting healthy bladder.


Beets

Beets have two seasons in and the second half of September begins the second one. Beets are one of the most delicious and versatile vegetables available. They can be prepared in a number of ways--from pickling to boiling--and complement virtually any entree. Beets are also a nutritional giant. A whole beet is a measly 35 calories and brings a whole wealth of nutrients to the table including Vitamin C, iron, and beta carotene.


Collard Greens

Very few vegetables scream southern cooking like collard greens. They have long been one of the staples of the southern table, and for good reason. In addition to being delicious, they are a leafy green. This means they're extremely low in calories and extremely high in nutrients. A cup of cooked collards has just 49 calories. For those calories, you get the nutritional benefits of 5 grams of fiber, more than 300 percent of your daily value of Vitamin A, and high doses of thiamin, potassium and riboflavin. Indulge your Southern self and serve up some collards at your next meal.

Carrots

As beautiful as they are delicious, these orange vegetables are one of the most well-known superfoods. As every child knows from the old joke, carrots are good for your eyes because you've never seen a rabbit with glasses. Carrots are also an extremely versatile recipe, working equally well in soups, stir fry, sautees, and even raw. One large carrot has approximately 30 calories and loads of Vitamin A, Vitamin B6, Vitamin C, and Niacin. Carrots help fight heart disease, promote colon and lung health, and help protect your vision.

Sweet Potatoes

One of the tastiest and most beautifully colored vegetables available in the fall is the sweet potato. While most Southerners mash them and top them with unhealthy marshmallows, ruining the nutrition, sweet potatoes are already sweet enough to need very little, if any, additional sweetening. A whole medium sweet potato is 130 calories and packs more than 200 percent of the daily value of Vitamin A, a high value of Vitamin C, and powerful antioxidants with anti-inflammatory properties.


Nashville Weight Loss Examiner Chris Giffy can be reached at cgriffy@vallnet.com or follow him on Twitter at @gryphonkin.

"There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time." Malcolm X

Wow!  I am a two-time Triathlete this year.  I CAN'T BELIEVE IT!  Can you ? 

Sorry I haven't written in a while.  I have been extremely busy with work and life.  I thought about it, often, but when I sat down at the computer, I had other pressing things to do.  Well, I AM BACK!  Did you miss me?  The Phat Athlete is in the house!  Hee hee.

So, last you knew of me, I was recovering from the Pacific Grove Triathlon (can't believe I am saying this) and getting ready for the See Jane Run Women's Triathlon.  Well, I did that one too! (can't believe I am saying this, again!)  It was a little more difficult than the Pacific Grove Triathlon.  Well despite the poor planning, lack of organization, late start, difficult transition area, and HOT WEATHER, I finished.  DFL!  Yes I did friends, I finished Dead Freaken Last!  But I was determine to not cut the course short like a lot of participants did. 

So I know you want to hear about my experiences.  Well, I cramped as soon as I got in the water.  My legs were mad at me for walking so much and probably not stretching well enough before swimming.  When I was getting out of the water, I was so dizzy I almost fell over.  I managed to stay upright though and make that long trek on concrete and slippery mud (thank goodness for my little water shoes) to my transition area.  I did better in transition this time.  Only 10 minutes. :)  Yay!  Still long, but dang it, I was dizzy.  I had to close my eyes for a moment; no I did not take a nap!

I transitioned to my bike and got to the road.  I felt like I was one of the last people on the road.  I started pedaling and lo and behold, THAT CRAMP CAME BACK!  All I could do was drink, drink, drink and take some tums (I forgot my banana in the car...).  I was a mile out and had to stop until the cramp went away.  After the cramp subsided, I carefully continued on the route.  I wasn't gonna stop because of no STINKEN CRAMP!  The route sucked to me.  Too many cars; we rode down a street on the wrong side of the road; the Police being mean and stopping us; and it was getting hotter and hotter.  I wish sometimes I was a faster biker.  It was a flat course except one small hill.  Well, it was at that hill that the heat got to me and instead of my knee cramping up, MY WHOLE LEG cramped up.  OOOUUUCCCCHHHH!  I had to walk up the last 100 feet because I could not take it any more.  As I was walking, SAG came by to see if I was ok.  I told him I was cramping and he offered me a solution.  He gave me some electrolyte or sodium pills (I would not have took them but I was desperate and they were in a sealed package) to help me out.  I took them, drank some fluids and got back on my bike and headed back at about 17 miles an hour.  The cramp went away and I got to my transition area feeling good.  I took my shoes off and felt weird.  I thought I was sick but realized I was just HOT!  It was about 83 degrees in Pleasanton at 1045 AM!  GRRR and I still had 3 miles to jog.  So, I poured water on my head and sucked it up and headed out on my jog.  Little did I know it was mostly unshaded.  OMG!  Now I know why many of the participants took it short.  Well, I am no punk.  Maybe short, fat, and silly, but I am definitely not gonna punk out because of heat!  So I started my walk and about a half mile in I started throwing up... EVERY 15 steps... So I stopped jogging and walked only.  I was still throwing up my favorite work out food... Cliff Bars (yuck.. sorry)... and there was nothing I could do.  I drank lots of water, ate GU, and walked in that ridiculous heat.  I met a lady at the water stop who walked with me.  I forget her name but she was an Awesome support person.  She kept reminding me to breathe and taught me some techniques that I did not know (I need to take YOGA).  She walked with me for about 2 mile.  That was the longest two miles of my life.  I was so tired, it was so hot, I was so thirsty, but I kept walking.  Yes I did... I walked.

Finally we got close to the end and picked up another person from the last water stop who walked with us.  These two ladies were so wonderful.  Sara says I always meet friends when I go out.  She is right... I do!  I think people can't believe I am out there doing what I am doing and they want to be in my positive glory... Ok... I am feeling myself right now.  But really, I think at a Phat Athlete, people can't believe I am trying as hard as they are and feel empathy or excitement to see me trying.  I am glad people recognize that.  I can't lose this weight sitting on my butt watching TV right?  I hope I can be inspiration to others to think that way.  It is not about when you finish, it is more important that you finish.  And in 85 degree heat, I finished.

I rounded the shoot about 1210pm.  I was exhausted.  It usually takes me about 45 to 55 mins to walk three miles.  This took 1 hour and 30 minutes.  I was a little defeated in my mind because I knew I could do better.  But then I reminded myself about how horrible the weather was, what our training weather was like and that this was my first time trying something like this.  I reminded myself (in my mind of course) that I am just here to finish and not to race anyone but myself.  Well when I got to the finish line, I was the winner!

Big thanks and KUDOS to Sara for waiting for me.  She is such an awesome inspiration.  I am going to catch her one day, not tomorrow, but in a year or two at one of these events and show her how much of an inspiration she really is.  I was greeted by the See Jane Run Staff who actually waited for me with Sara!  They presented me with my medal, a pretty RED Cape, and some beautiful flowers that I have since killed. (Darn heat!)  As excited as I was about this wonderful reception, I was so exhausted!  I was the last person on the route.  It was about 88 degrees now and all I could smell was carne asada cooking on the grill.  After photos, water, and salty things, Sara (my Girl! THANKS!) and I grabbed my stuff and thew it in my truck and I headed out.  I could not believe I finished this event.  I was so beat and tired that I could not eat for 4 hours.  I went to another event in Vallejo and discovered it was 100 degrees outside.  All I could do was drink water.  I finally went home, ate some food and slept for 12 hours.  I wasn't as tired from the Pacific Grove Tri as I was from the Pleasanton Tri.  I guess the weather really made a difference.  I was dehydrated for more than 18 hours.  I thought I was hydrated but I guess not.  Now I know what do next time we expect a heat wave!

So, now I am training for the Scottsdale Marathon.  I am going to pass on Nike because my knee is just now getting back in shape and I need not stress it.  I am looking forward to walking with my Mom in Arizona.  I am looking forward to completing my fourth event this year!  Can you believe it?  Oh, and by the way, I am down 30 pounds.  Isn't that GREAT?

I hope to see you out there with me soon moving and shaking both literally and figuratively.  Nothing beats a failure but a TRY.

Have a GREAT day friends!  Don't forget to TRI something new today!

Best,

Phat Athlete