Tri Folk is now Quadtriathlete

I have decided to retire Tri Folk and create a blog dedicated to Wheelchair sports. You can now find me at

http://www.quadtriathlete.com/ 

Indoor training.... Cause it's cold outside

I received my new tires for the hand-cycle Friday. Yesterday was planned rest day, so it was a time to put the new tires on. The task was easy...
Today I was hoping to get out for a ride, but there  is till ice and snow on the sidewalks out front, and presumably on some of the side streets I use, so I will ride on the trainer today. I would probably enjoy the outdoors, but I don't like stupid risks. I fear not being able to control the hand-cycle, or dealing with drivers who can't control their vehicles. There is also the issue of salt. There will be rain the next two days, and warmer weather through the week. I should have chances for outdoor rides on clean roads.
Today I will watch a movie and spin. This should be the norm at this time of the year. This year I am spoiled.

Something new to my routine

I thought I should try something new today. I am hoping to make it a regular practice.
Back when I was an able bodied athlete, I would often ride my bike to work. It was a 6.1 mile trip downtown. It was one heck of a way to wake up in the morning as I would roll out of the heights, down the hill and through the heavy traffic. Once I had a nasty crash during a rain storm while the morning was still dark, but I mostly enjoyed the quick workout prior to working. I thought I should try to replicate that.

Yesterday I grew concerned that I am not getting enough time on the hand-cycle in. I am swimming great, improving rapidly on the racing chair, and seem to be adapting to a lifting routine for the winter. One area though that isn't seeing enough work is the bike. Ironically this is where I need the most work. My race in the spring is a marathon on the hand-cycle. I am hoping to finish in under 2 hours.This would be a huge improvement. I have reason to believe that I am capable of this because I will be coming into the race in much better shape and much lighter.  But I also know that if I am to improve on the hand-cycle, I will need to ride the hand-cycle. So this morning I woke up, brushed my teeth, put the bike on the trainer and did a 30 minute spin prior to coffee. It felt good. I will do this again tomorrow, though I am hopeful my new tires arrive and that I can head out for a long ride too.

Getting warmed up

It is December in Cleveland, and I haven't missed any out door workouts this month. Today the temperature was in the 60s. I wore shorts and a t shirt during a 15.3 mile push in the racing chair. I finished in 2:18. I followed a common route I use for the hand-cycle. It is a long climb, followed by a quick return. It is amazing to me to have this kind of opportunity to keep working out in the chair at this time of year. I figured without an indoor trainer, I would be hanging it up for a while. That hasn't been the case though.
 I do look forward to getting at least one more long hand-cycle ride in this year. I am currently waiting for the new tires before I can ride outdoors. The tires should arrive soon. Tomorrow is a rain day, so I will be at the pool and lifting. maybe Tuesday tires arrive. If not, I have another chance to push the chair. I honestly like that the most. It is running as far as I am concerned.

Blow out.

With the extended autumn like weather, it has been easy for me to continue training outdoors through early December. The downside, is that my gear  has been worn down from all the use. Specifically tires. Yesterday I went out for a ride on the hand-cycle knowing that my back tires were looking bad. I risked it anyhow and got a productive session in. My last two miles are downhill and mostly junk mileage. During the biggest downhill section I was speeding down at 24 mph when "BOOM Hisssssssssssss", my rear right tire blew. I limped/rolled a half mile home on the flat.

Blowouts on the hand-cycle are dramatic due to the fact that my head is placed so close to the tires. I was not hurt though. Today I placed an order for new tires. I went with the cheap ones. They are for training and are fairly dependable.

 Today is also an amazing weather day. I want to head off on the racing chair, but I may not have the time. I also might swim later. I did two workouts (Handcycle and strength training) yesterday. A swim might be the best fit for me, but I feel ambitious with the sun shining.

Recovery day

Today was designated a recovery day. I contemplated going to the pool due to a weekend closing due to swim meets, but my should had a little pain, and I figured it would be best to take the day off. I also took last Friday off, so it was time.
We are into December, and I have continued training hard. I dread the long part of winter, as it will restrict my outdoor training. As snow becomes a bigger issue, I may struggle to get to the pool as well. Hopefully it will be a mild winter.
I also took my self tho lunch today. I had Kimchi fried rice. It was tasty.

Productive November

It is 11:11am in the 11th hour of the 11th month.
Here in Cleveland this is an unpredictable time. The weather can be summer like or cold and wintry. This past week included so many ups and downs. I biked indoors, swam, did some strength training, and was able to get outdoors for a couple of rides on the Chair and hand-cycle. I also used a crummy Friday for a rest day. The days are a bit shorter as well, leaving me with tighter windows to get outdoor sessions in. None the less, I was able to do a lot of road work this month including a cold half marathon last Sunday.

This is a time for building a solid base for future training and racing. With the winter coming my thought is to get all of the work in that I can before winter shuts me down. I do have a good plan for winter that will include a lot of pool work, strength training, and hours on the trainer using the hand-cycle. The racing chair will be all but put on ice during the deep winter. I have no plans to go into full hibernation, but I am aware that it will become tougher to get the kind of workouts that I will need to continue building the endurance needed for the upcoming season.
 I am hoping for a short less snowy and cold  early spring and late winter. These past few years have limited me as I prepped for the marathon. Though I was also not as committed as I could have been.
My spring tours have also landed at times when I could have been training. This coming spring, I plan a trip to KC for Folk Alliance international. That will take me out for 6 days. I also have one show planned in Ann Arbor. I will likely plan a Chicago visit that week as well.
The main plan is to continue my hunger and to do everything I can to get in workouts no matter where I go. With the tour schedule I should be able to count on regular long rides on the hand-cycle. I am planning to increase my 30 mile rides to 40+. I also want to add intentional speed workouts. I have yet to figure out how to make this work well for me. I need long flat sections. I have a couple of areas that might come close....

Anyhow, I am glad to be able to get so much in now. I have plateaued a bit with weight loss. Not sure why, But it isn't for a lack of training. I think this past holiday weekend I was able to enjoy a bit of food while not enjoying too much.
Today should be nice enough for a good ride. 

Fall Classic half marathon report. Today I was a runner.

 

This morning I participated in the Fall Classic Half Marathon in Strongsville Ohio with my racing wheelchair.The goal was to have fun and try to gauge my training to this point. I have had the chair since June, and with the exception of a 5k, I have only ever used it to train in. I felt that with as hard as I had worked these past few months, it would be a bummer to not celebrate it by going out and putting forth my best effort.

     

















The day was cold. about 30 F. I bundled up as best I could. The course was flat, so it was almost a continuous push from start to finish. No climbs, but no then no recovery. I worked hard and finished with  1:40.41. My pace was 7:41 per mile. This is what I was hoping for. A strong sustained effort. sub 8 min per mile.

My only issues came with the start. I was started with all the runners. I lined up near the front and back a little. My goal was to allow the fast runners out quickly while I built speed, but not be held up behind the slowest runners. Once I got moving, I had to navigate around a dense collection of runners. Most responded to my alerts "wheelchair back. On your left". But many were plugged in and had tuned the sounds of the world out. I had to use a lot of care when passing the ipod army.
My plastic "glove" began to cause me irritation to my palm. I will make modifications in the future.
The spider tack worked well, but was difficult because of the cold.
All in all it was a blast. I was the only wheeler, so I just raced myself. I really like racing the chair. It is more like running than anything so far.
I felt like a runner today.

Flat tire and adhesives

Today I went out for a short ride in the racing chair. My overall time nothing special, but I stopped to adjust my foot rest, and to repair a flat. The flat probably also slowed me for about half a mile. I also ran into a friend just as I began climbing my big hill, so I decided to not worry much about time. I also used the spider tack for the first time and was adjusting to a new position in the chair.
Today was a taper day anyhow. My main priority was to get a feel for the new position and to try out the tacky stuff. It seemed to work well, but I could have used a little more. I also plan to put some electrical tape on the front bar and add some of the adhesive to that, so I will be able to apply more to my gloves as needed.
As for the new position, I felt good in that position and feel confident that it will allow me to get maximum propulsion during the half marathon Sunday. There was only one point, when I felt the front lift unexpectedly.
Tomorrow is an off day. No workouts at all, and Saturday will be very short.

Cold on Sunday

Sunday's forecast calls for flurries and temperatures in the low 30's. Normally I would have loved this. Running in the cold and snow never bothered me. In fact I always felt my love for it provided me an edge. My best running times were often in bad winter weather. This time around though, I am not sure what to expect. I have never been out on the chair in these conditions.
I am glad that I have already done the distance in the chair. The course should be flat and not offer much of a challenge in regards to topography. My concern is going to be with my ability to push the wheels forward and keeping my hands warm enough to hold onto my plastic mits.... I picked up some new shoes, hat and gloves a few weeks ago.
Here is hoping for a change for the better in the forecast. If not, I look forward to the challenge.

Watching the Weather

To this point, November has been amazing here along the southern shore of Lake Erie. I really haven't missed any outdoor workouts, and have been very successful at predetermining swim days vs outdoor days. I have logged many miles on the handcycle and racing chair. Two days were spent on the trainer, but one would have been ok to go out doors if I bundled up. I used the time to watch the Buckeyes football game.

Indoor workouts, while being a bore can be really productive.My first two were both an hour, logging 12 miles. I like being able to moderate intensity. Most of my local rides begin with all climbing and end while mostly descending. It is tough to warm up like this, and I often feel like all of my energy is tapped in the first half, while the second half is too easy. Being able to mix it up will benefit me in the long run, as my spring marathon is mostly flat, but mixed where hills do exist.  The toughest hill is in the last two miles as you come east along the shore-way and cross the Cuyahoga alongside the Browns Stadium. That bridge is long and steep. Finding strength at the back end of a long ride is not something I am used to doing. Though my ride last Sunday did offer me this opportunity. That route however is not a regular option however due to heavy traffic concerns.

I am feeling positive about this weeks workout schedule. Weds may bring rain, but if I am able to get out early enough, I should miss it. I don't plan any ride of more than 90 minutes, so even if it does rain a little, it will be short lived. The day time temp's will be in the 60's.... I will not freeze. Thursday is an off day, Friday I swim, and Saturday will be a short push with no climbing.

The big question is Sunday. When I first considered doing the half, the weather looked to be very cold. As the outlook warmed, i decided to roll the dice and register. Yesterday the forecast included snow and AM showers. This would be bad. It would make pushing the rims very difficult. The cold of course would be uncomfortable, but I will get over that..... Today it looks like the outlook is slightly improving. By Sunday the it could be completely different. Fingers are crossed.

I did a long push yesterday and plan to swim today.... No more weight lifting this week with a race coming. Base fitness and recovery are my priorities.

Time to race

Being that I have been working my gut off training these past few months, I wanted to get a race in before the season wrapped up for the year. I chose to do the Fall Classic 1/2 Marathon next Sunday in the Metroparks along the Rocky River. I look forward to seeing what I can do on a closed flat course.

I went out today and did 13.2 miles in the racing chair. With the hills and traffic I was able to average 9:05 per mile. It was a beautiful fall day and the temperature was around 60. My muscles were a bit sore from the weight training I did Friday. Next Sunday the weather forecast calls for AM showers and Snow with the temp near 37. Not ideal, but it is 7 days off. Things can change in a hurry this time of year. I won't worry about it, and just do my best to prepare for the race.
I ordered something called Spider Tack, a resin for gloves and rims that should provide me better grip. In dry conditions, this could be a big plus. If it does rain, the resin should help counteract the wet conditions.

 All in all I am excited to get out and push myself in a race. I doubt I will have any competition, but you never know. I let Joe, another local wheelchair athlete that I was going to race. Maybe he will want to join me.
Time will tell. Either way I am excited. I have worked hard recently, and am glad to go into the winter months with a long race under my belt.

Solitude

It is not uncommon to have folks honk, wave, give me the thumbs up when they see me pushing a wheelchair or turning the cranks on my handcycle. People are either curious as to what I am doing, or encouraged by my perseverance. The contact though is brief, and I never get a chance to do much more than give a quick wave, smile, or nod.
Most of the time my training is done alone. I don't mind this really. It was also true when I was able bodied. Most of my runs and bike rides were solo, but I often had the chance to share a run with others. I helped 3 people train for marathons. Most of those log runs were shared. Once in a while I would ride with a group. Working out with others is fun. It was never a daily thing, but when it happened it was fun. Training for long course triathlon requires a lot of work and creative time management. The result is often many solo workouts with the occasional chance to train with someone else. I never was bothered by the long hours alone.
Training with a handcycle and wheelchairs means almost all of my workouts are alone. My girlfriend joins me from time to time on the bike. It is tough for her to be consistent during the school year. As the temperatures begin to drop she also seems less interested in outdoor training. Her focus as moved to yoga and the pool. I however am working hard to build a nice endurance base to carry me into the winter. I know that once the real cold and snow hit, long outdoor sessions will be rare. I also have a good amount of weight to lose. having lost 30 pounds this year, I don't think it would hurt to lose 30 more. The best chance I have to lose weight is through hard training and good diet. The holidays and a Cleveland winter make both of those things harder to achieve.
So I train alone often. I have sought  more community on the internet, but the sport is not something a lot of folks do. I am glad for this in regards to the small number of disabled athletes, though I do think more disabled persons could find a lot of joy in sports than do.
Locally I know 1 other handcyclist, and I have never ridden with him. My pace in the chair varies based on hills. This makes pushing with a runner difficult. The handcyle is also slower than a bike. Anyone who rides with me needs to be patient go up and quick going downhill.
Currently my most social workouts are in the pool. This amuses me because most of the workout is done with my head submerged.
The truth is that triathlon is an individual sport. I kinda like being alone pushing myself harder than I did before.

Not fat

I am beginning to feel not fat. Technically I am overweight. Slightly obiest  according to bmi charts. But recently as my fitness level climbs and I lose weight, I don't consider myself fat most of the time. As I climb hills on the wheelchair or handcycle, I consider the need to lose more weight, but I don't fel uncomfortable in my cloths. I am not overwhelmed by athletic challenges. I feel like an athlete..... I like feeling this way.

Today I went west for 26 miles on the bike. It began with a steady, strong pace.  Ultimately there were too many stops and bad roads to be able to sustain any decent speed. I abandoned any hope of breaking time records, And focused on time spent riding. 3 and a 1/2 hours of tough riding. It is my longest workout since my injury. I am happy to know that I can stick to long workouts. I am reaching a point where nutrition during rides will matter.

12.82 miles on a wheelchair...

Today was a breakthrough day on the chair. My early plan was to cover 13 miles, or about a half marathon. I covered 12.82 when I pulled up to my door. Good enough. Still near 3 miles over my longest distance. Anything more would be junk distance, and with all of the construction near my home, it would add dangers that I don't need.
The time was 1:58 minutes. This includes stops for lights and intersections. The average pace was 9:12 minutes per mile. This blows away any previous time, and I did it on a difficult course.
I am feeling much more balanced in the chair, and the new gloves are starting to make sense to me. I could probably come back a little in the chair, but that will happen with time.
One thing that makes using a racing wheel chair difficult is finding your balance. the further back your weight is, the more tippy you become. Control and being in a good position to build speed benefit from this position. As I get more comfortable, specifically on hills, I will move back a little more. I am still unable to reach the bottom of my stroke on the rims. Maintaining contact through the entire revolution of the wheel provides the most power. ......
It will take some time. Today I moved a little closer to where I want to be.

Going easy

This week I have been steady with the workouts. No interruptions since Iowa City. I know recovery days are important, but I do feel good and like to get out when the weather permits. Lately the weather has been amazing for fall in Northeast Ohio. My mind see's no reason to take a full day off, so yesterday I went for an easy handcycle ride....16+ miles at an easy pace.... This is starting to feel like a light workout.
My weight continues to drop, though very slowly. I am at 217 at the moment, with hopes of actually being 216. Amazingly, I am still listed as obese on the BMI chart, though I feel far from obese. I feel fit, strong and lighter than I have been in 5 years.
I checked with the local running race director to see if I could take part in the Turkey Trot. I was told that there was no special timing for me, but that I am welcome to take part. On thanksgiving, that is the goal.... I have yet to decide though if I want to drop $30 for a race with the weather so iffy in late November. Unlike running, I can't just ride through all weather. Snow and rain would make it near impossible. Even the leaves have caused problems. I slid through an intersection the other day when I applied my breaks as the front whelll went over some leaves in the road. It was like being on ice....... Ice would ruin my race........ I think I will wait for race week to make a decision.............. 

Indian Summer

Baseball season has ended. In Cleveland it has been a month without the Indians playing ball. But the past 3 days were beautiful, warm, and sunny autumn days. We call that Indian summer. I really don't know why. It is probably something derogatory, but I just think it means summer days deep into fall. Great riding weather...
I went out on the handcycle yesterday for a speedy 16 mile loop, matching some of my best times to date. It is hard to truly gauge my pace due to the many stop signs and traffic signals on my routes. I also have to start with a long uphill section with little if any recovery time. Yesterday however felt like I was moving along at a quick enough pace to feel like a sub 2 hour marathon will be possible on a mostly flat course with no stopping and having to rebuild my pace every 8th mile or so.
Today the chair was easily one of my best. Saturday however was one of my worst. Today the big difference was the adjustments. I loosened the seat, getting me deeper in to it. This allowed my new "gloves" to remain in contact with the rim longer providing more pushing time.
I watched the NYC marathon yesterday and tried to best understand what the wheelchair racers are doing. I have a long way to go. Their times are extremely fast. I can't average the same pace on my handcycle, let alone the wheelchair. You tube is kind of helpful, there is so little info about this sport that I find myself making it up as I go. Finding a little speed and improved handling to was a positive step. I fear winter and a long layoff from the chair I don't want to have to start over in spring. I am hopeful for a light winter for this reason.... That and the last few have been dreadful. We need a break.

Picking up where I left off

This past weekend I attended the Folk Alliance Region Midwest(FARM) Conference in Iowa City.

I took my swim gear with me just in case the pool was more than a kidney. It was a 40 foot rectangle. A bit warm and heavily chlorinated, but it was a pool none the less. There was a slight challenge with the gate to get in. It was child proofed by making the latch something you pull up at about 6 feet. You had to do so on the wheelchair ramp, and it swung toward you. So, I had to roll up the ramp, hoist myself into position to yank it up, grab the gate, roll backwards, get around the gate, and enter. Many "Wheelchair Accessible" things are created without ever consulting someone in a wheelchair. This was one of them. I did manage anyhow and was able to get two swims  in at 3/4 of a mile. 50 laps. It was nice to get back to the Olympic sized pool yesterday. The pool at CSU is amazing. trying to train in a hotel pool reminded me of how true this is.

The conference overall was a good time. I made lots of friends and introduced my music to a lot of new folks in the folk music community. I also won a free registration for a regional Folk Alliance in the Bellevue, WA for next October. I am excited to head that way again, and to do some shows along the way. The Amtrak route across the north is amazing as you cross Glacier National Park and throughout the northwest. I also hope to see a friend I met at the International conference last February. A singer songwriter/ skateboarder named Mindie Lind.  She also happens to have no legs. She makes clear a belief that I have developed. It is not our legs that move us forward, it is our spirit. There are a few other good folks I look forward to seeing out in the NW as well. The train trip will be a nice way to recover following my planned half iron distance tri in September.

Monday, the mail arrived, providing me with two projects. A new tire for my front wheel of the racing chair, and the materials to create a custom racing "glove".
The tire is tubular. My first attempt ever at changing one of these. I needed to stretch it out to get it on the rim. I wasn't sure it would ever fit. eventually it did. The glue was a messy issue too. Not sure how anyone could change one of these during a race. I honestly would rather use tubes and clinchers, but this size wheel has limited options.

The other item allowed me to custom creat a pair of "gloves" for the racing chair. They are made from aquaplast, a hard plastic that I mold around my hands. I then glued a rubber surface to it and use it to push the rims.

Mine still need some tweaks. but they are a good start. I am sure I will make a few more before getting it right. I found them to be very effective on a s light incline and flats, but when the road gets steeper, they were not so effective. I am thinking that I should keep cycling gloves on for climbing. It will take time as does most of the growth in this sport.

Today I am heading out for a long ride on the handcycle

Racing wheel chair.flat up front.

I went out for a planned 10 mile push in the racing chair. Things got off slowly as my electronics were not working, but I fixed it all in the first 1/2 mile and started back up again. My normal route begins with 3 miles of climbing with almost no downhills for recovery. So hitting 11 minute miles on the first 3felt like an good start as I knew I could make up some time on the accents. I felt strong today once I was warmed up and tried to add some new loops to my route to extend the distance. Around mile 6, I felt that I was making up enough time to get in under 10 minute miles for the whole workout. This is something that I have yet to do. I am still building strength, my technique still needs work, and my gloves could be a better choice than what I am currently using. As I began climbing a short hill near the lake, I noticed a rhythmic bump..... I checked my two side wheels, all good. I looked up front at the 20"....Flat. Bummer, I have no spare. I shifted my weight to the rear and limped home the final 2+ miles. With the false starts, I got in about 9.75 miles. That makes for my longest day. I think my pace was also near best yet even with the flat.... I am going to have order a new tire I think, I have yet to actually examine it.
Tomorrow is a longer bike and maybe a swim.... Thurs-Sun will be without opportunity to train.
Regroup, repair, recover.

Winter is coming....

This weekend saw our first few flakes of snow in Northeast Ohio. The reality of winter came whipping in off of lake Erie. For the most part I was not bothered. Friday, I went to the pool. Saturday was a rest day(kinda). I got a chilly ride in Sunday, and today I was back in the pool.
The rest day included participating in the Out of the Darkness walk for Suicide Prevention. The walk was about 3 miles. I pushed my regular chair which included a nice hill in front of the Cleveland Museum of Art. While I was not doing my normal workout, it was still an effort that lasted at least 40 minutes. I maintained the pace of all the other walkers.
My swim is getting to a point where I may consider it my best discipline. That is not to take anything away from my hand-cycle work, but I feel strong in the pool. A half iron distance feels good, but not overwhelming. I imagine the winter will be more pool time than anything else. Though the hand-cycle fits on the trainer, so this will get used regularly.
I have been looking for races for the coming year. I am already registered for the Cleveland Marathon for the hand-cycle division. My big goal is to break 2 hours There are no significant hills until mile 24. I don't really know what to expect though as they change this course every year it seems. In any event, I expect my endurance to be much better this time, and my weight and fitness should help me meet this goal.
I also plan to do the Twinsburg Du. The race director lets Hand-cycle division racers in for free, and he has been a big supporter for a long time. This was the first race I did with a HC. Adding the wheelchair will be my first multisport event with it. Mickey at Northcoast Multisports also hosts the Greater Cleveland Triathlon. My current plan is to do the Olympic distance. There are a couple of spots on this course that I will need to workout some issues with sand. T1is a long way from the water. It goes over sand. I will likely do the crutches across this issue. Makes for a really slow transition. I am also looking for a late season half iron distance and possible a wheelchair marathon. The two 70.3 possibilities are Cedar Point Rev3 and Ironman Ohio 70.3. The main question with the later is the course. I know other paratriathletes have done Cedar Point. The map for the IM Ohio race has yet to be posted.
Anyhow, I am busy building a good base going into winter. I will be at a Folk Alliance Conference through the weekend, so no workouts Thurs-Sun. Last year the conference tripped up my consistency. I think right now I am in a better place and more determined  about meeting my goals. I do not expect to get derailed. If anything, the break should let me recover from a tough workload and allow me stronger workouts through the fall.... Time will tell.

Better day on the bike

Yesterday I got the cable repaired and found a new spot for my bottle cage. I zip tied it to the post holding the cranks. It is now right in my face and fairly simple for me to get to. Hopefully this works well. I need to be able to drink a lot of fluid on the bike, so this is important. The downside is that it makes dismounts a little slower.
Having fixed the problems, I headed out for another ride. My planned 16 quickly evolved into 20, but instead of turning around I kept going out to Old mill rd again. 30.5 miles. The average pace is still slow, but there are a lot of hills. On one descent, I reached 34.5 MPH. That was crazy fast on a handbike. The return climb was very slow though. I am also having sifting problems that need to be corrected.
I know Ironman Maryland is a flat course, but I still feel like I have a long way to go before I will feel confident meeting cutoff times. I will blog more about the cutoff issue later......

Today it is back to the pool to continue working on my shoulder driven crawl. I made some modifications to my stroke, It resulted in better lap times...... Keep working.

All wet

Today was one of those days when nothing went well.... Except that it still turned into a good training exercise.
Things began when I checked the weather... Light rain until 1pm and 54 degrees. I dressed appropriately, filled my water bottle and set off at 1. As I lowered my hand cycle down the steps, I noticed the light rain was still in progress. I figured, that I may as well start and the rain would end soon after I got rolling.
I get loaded into the HC and head to the street I depart on... There is a major project going on with the gas lines. Road closed. I get onto the sidewalk.... Sidewalk closed. I turn around( Not easy on a hand cycle). I go up the street to the major corner....Access denied. Every cross walk and sidewalk are blocked....I turn around again and find one last exit from my neighborhood.... The rain continues. At this point, I was not going to break any speed records, and the rain was persisting. I figure I will just do the ride and go easy..... The rain continues....
On a hand-cycle, you are close to the ground. If there is rain, you get every bit of it whipped up at you by the front wheel. You end up wet and dirty no matter how hard you try to avoid this outcome.
I ride up to the top of the two lakes on my route and mother nature calls..... I duck down a park entrance and scout out a tree....I find one with a high curb that I am hoping to dismount onto......I fail. I am sitting in a puddle trying to wrestle my self from the rain soaked street.... The voice on my gps app reminds me of how slow I am going.......I am able to stand and lean against the tree as I relieve my self. I get back into the HC and look for the turn around..... A back-hoe is digging a large pit. The road is filled with water. I move through it slowly and decide not to turn back, but to proceed through the park. It cuts 3 or 4 miles from my ride. I am OK with it.
As I approach the last section of the ride, I notice my sifting cable is out of it's sleeve. Because the cables are attached to the cranks, they get torqued about and have to be replaced often. If it comes out of the housing it will almost always break from the constant bending. This cable was installed last week. I am not thrilled to know that I likely am going to have to replace it.... It finally does break a half mile from home while going up a hill. The chain drops into the toughest gear on the cassette. I have to work hard to get over the hill.
I finally pull up to my building, dismount, pull the HC into the door, and  inadvertently rip the bottle cage from the zip ties. Once the HC is in my apt, I shower and make lunch.
I had been hoping for chicken noodle soup. I open the can and see that it is cream of mushroom......not what I was hoping for, but it will do.
All in all it was still a fun adventure. It is rare that I will head off into a rain like that and get dirty, cold and struggle through adverse conditions. It used to be a regular event, but since the Spinal cord injury, I haven't done anything like that. That makes today a good training day, as it reminded me of the need to suck it up from time to time and deal with whatever nature throws me. I have to do some work on the bike now, but that is constant. The cable set came with two, so at least I don't have to order another cable.....
Though the ride was short, I am planning to meet Annie at the pool around 6, so the training day still has more for me...... I will intentionally get wet for the swim.

Ambition

I have plenty of it. Just not for anything that will generate a big income. That said, I am building a solid endurance base going into the fall. I kinda wish I had another race coming up, but alas, I will need to wait for spring to race.
Today I did 10 miles in the racing chair. It was a tough day, but I felt like moving forward, and just kept adding miles. I am still very slow, and I need to get stronger going uphill. My distances keep growing. Speed will come if I keep at it I am sure.
Today I went with lighter gloves. I am experimenting with them. I tried some soccer goal tending gloves. They are protective, but bulky. I think the cycling gloves reinforced make more sense and are less expensive. Either way, I am tearing them up  I will likely make my own based on some of the instruction videos available. Hopefully by spring I have something that will work well for propulsion and protection. Gloves made specifically for the chair cost $160 and do not look very comfortable. I am hopeful for a better alternative. I am starting to understand the contact points and what I need from a glove. Having a few months to tear up a couple pairs has given me some insight into what I need from my gloves.
Anyhow 10 miles is a long day for me in the chair. Longest to date.

Old Mill on an autumn day

Today I set off for a long day on the handcycle. To date it was my longest. Just shy of 30 miles. It took a little more than 3 hours.
The route I took was my old regular ride out to Old Mill road in Gates Mills. The ride starts with 6 miles of climbing about 400 feet in all. While it was a lot of work getting there, the reward was some nice rolling hills. On one descent, my speedometer registered 34mph...WOW! That is fast.
The major goal today was extending my distance and duration on the had cycle. That was accomplished. My arms are tired, but I think I have more.
I am looking forward to a guilt free Thai dinner.

Race For a Reason.

    Today was one of my most ambitious work out days since my spinal cord injury. I am still trying to find a simple way to post my daily workouts, but until then, I have to do it like this.
I did 2000 meters in the pool and 7.5 miles on the racing wheelchair. About 2 hrs and 20 minutes worth of hard training.
   It feels good to put in that kind of work. It is not easy, but I love it. My training helps me to be more disciplined and goes a long way toward improving my health. It also forces me to consider other behaviors of mine and how they effect my training and living. The major goal is to improve my life and  standard of living.
    My legs do not work well, and my core muscles are not as strong as they once were, but my heart is getting stronger. My weight is coming down. My mind is more determined, and the sense of defeat is disappearing. Overall my entire being is stronger and more able as a result of my workouts.
   Overcoming weakness is difficult for anyone. Doing it when your body has major physical shortcomings is very hard. As a walking quad, my life became very sedentary. It is so hard to motivate yourself when every step is a struggle. Poor choices are made at the grocery store. Everything is working against you. The fitness of everyday living is difficult. Being athletic seems impossible.
    I came out of surgery to my spine with the idea that I would heal and be back to normal. My goal was to do another Ironman.......Well that never happened. The spinal cord is complex, and damage to it is devastating.
   Coming back and becoming strong enough to do Ironman requires major adaptations. My swim lacks kick. My run and bike do not exist. In order to do a triathlon, I require unique gear. everything about triathlon is now in my hands, as my 140.6 mile race will be powered with my arms. My bike is a handcyle. It is an amazing machine, but they make so few of them, that the price is not realistic for folks with limited employment opportunities. My run also requires a special wheelchair adapted for racing. It is custom built just for me.
    As a musician I could never afford these things in my life. Many folks with disabilities are just like I am. The cost of adaptation is high and the resources are low, but the value of sport and fitness is priceless. The issue so many have is finding a way to have these things available. Life was simple when an old cheap bike and a pair of running shoes served as the best gym in the world. Today it is not as simple.
   Fortunately I have found a way to introduce adaptive athletic equipment into my life. A charitable foundation provided the racing chair and handcycle. To do triathlon again, all I have to do is add water..... We have rec passes at the Cleveland State University where I am able to swim.
    My grants were provided by the Challenged Athlete Foundation. As I write this post, I imagine there are others just like me writing requests to CAF with dreams of playing basketball, triathlon, tennis, rugby, track, sailing, and so many other activities that are available to disabled people today.
    While I am not currently seeking more equipment, I want to be sure that those who are have the same opportunity as I did. To further that goal, I have set my spring marathon in Cleveland as a fundraising race. I am reaching out to every one I know in hopes that they will sponsor my race with a gift to CAF. I have already paid for my race entry. The only thing I will personally receive from the fundraiser is a t shirt and water bottle. I also donated the first $25 to the campaign.
   I hope you will join me and help make adaptive sports available to others through a donation to CAF. You can do so here:
 http://www.kintera.org/faf/donorReg/donorPledge.asp?ievent=1127062&supId=427423840&extSiteType=1

Thank You!!!!!

Fast hand cycle day!

   Today I headed out on the handcycle for a planned 13 mile ride. My goal was to ride easy and enjoy the summer like weather before going to Metrohealth to perform a concert on the SCI unit.
   Reasons for easy. I just installed a new gear cable and expected issues. My arms are tired and I felt sluggish following over a weeks worth of tough workouts without a day off.
   I fastened my helmet strap, started the GPS app on my phone and headed off. Immediately I was detoured to the sidewalk. They are installing new gas lines beneath the road.This began what I thought would be a slow day. By the 2nd block I was back on the road and moving along quicker than normal. By mile 2 my pace was a little ahead of normal. My first 6 on this route are a steady uphill of 225 feet. There is a fair amount of stop and go, so I rarely get to a good cruising speed that is sustainable for very long, but by mile 5 I knew I was on pace to break through some time barriers. Once I hit the turn around point I started flying along around 21 MPH. I hit a few more traffic stops, but managed to get to the 10 mile point in under an hour. That is a PR for this route. I was feeling good, so I added a couple of miles and felt very comfortable on the flat sections going 16 MPH. I finished up with a bunch of personal speed records and felt strong.
    This was huge for me. I have been feeling overwhelmed at the idea of making the bike cut off times in Ironman competition. The cutoff is 10:30 from the start time. Based on my swim coming under 2 hours and 15 minutes worth of T1, I would have to average 14 MPH on race day. IM Maryland is flat without any stoplights to be concerned about regaining speed. With this in mind, slowing enough for clean bottle hand-offs and maintaining nutrition would be the only reason to slow...... That and my endurance over 112 miles.
    My short term goal is to complete the Cleveland Marathon in under 2 hours. Based on what happened today and the knowledge that I went out tired, I feel good about being able to make that happen next May.

Back at it with new energy and goals.

It has been some time since I last posted(2013).  During that time I have been busy with music. I have released a few records and been on tour from time to time as it is allowed. My fitness goals got a little off track. Not that the goals had swayed, but they were not the priority I hope them to be.
Cleveland is a tough place to live and train with disability. The summer months are great, but the winters are brutal. Using a handcycle or racing chair in the snow is not practical in anyway. The past two winters made leaving the house near impossible, let alone any kind of outdoor training. This year we have memberships at the Cleveland State University Rec center. They have all kinds of machines and an amazing pool  to help me get through the tough months while maintaining my fitness.

This year I received my 2nd grant from CAF in the form of the racing chair. With it I have all the tools needed to compete as a para triathlete. The chair has rejuvenated my spirit and helped me to keep up consistent workouts.
More than anything this year, a health issue in the spring caused me alarm as I was diagnosed with High Blood Pressure and High cholesterol. I also climbed on a scale and weighed in at 247 back in March. My reaction was to get my diet back under control and to start training with goals once again.
I also had to finally understand that despite my positive outlook, I was probably dealing with depression due to the injury. While I was not moping about, I was over indulging in many ways. It was time to reign it in and take more control of my body. My injury was not an excuse to live the way I had been living.
So here I am in early fall of 2015. My weight is down to 219. A loss of almost 30 pounds since March. I am training daily on the hancycle, racing chair and in the pool. In some ways I feel that my swim is as strong as ever.
I did a 5k on the chair last month and am signed up for the Cleveland Marathon this coming spring. My big race goal is Ironman Maryland in 2017. The race is flat and is only a 7 hour drive from Cleveland.  I am currently looking at a few races to help keep the training focused until then. The Twinsburg DU and The Greater Cleveland Triathlon will be on next years schedule. There is also a new Ironman 70.3 here in Ohio that may be promising. The course has not been finalized though and I am not sure if it is a handcycle friendly race yet. Time will tell.
So anyway, I will try to keep this blog updated. I know that it was a big help to me in training for IMUK and IMKY. It kept me honest and accountable. If it inspires you, cool. if no one reads it, that is fine also. This is my journey.