Thursday, July 23, 2015

The red light goes in the back.....

I rode home late last evening after a long day at work.  I left the office just before dusk and got home, 16 miles later, well after sunset. I passed over thirty cyclists heading in the opposite direction while I rode, an unusually large number.  It is always great to see so many people out and it was a lovely evening, so it's no surprise many chose to spend it outside.

But I feel compelled to share my thoughts with a few of them.

Rider 1:  Might I suggest you move the red light from the front to the back of your bike, and consider acquiring a white one for the front bar.  It will illuminate the path in front of you much more effectively, and discourage riders like me coming the other way from swerving in to your path when we pass walkers if we can tell which way you're actually heading.

Rider 2:  That alien flashy mode on your white light is great in broad daylight.  Very effective if you're riding on a shoulder so cars turning on to the road will see you when they look left.  But after sunset, you might find both yours and other's eyesight benefits from the solid setting.

Riders 3 and 4: My previous comments not withstanding, any light is better than none at all after dark. Leave the ninja act for the television.

Riders 5 - 30: many thanks for sharing a great evening on the roads and trails.  A little common sense some simple lighting makes for an enjoyable evening for everyone.

Thanks all.


Thursday, February 26, 2015


Wow.  Adopting new diet habits is hard.  I thought will power alone and good log of what I consumed: good for me, bad or indifferent, would be sufficient to let me drive my own behavior where I wanted it to go.  

The last 10 days say it's not so easy.  Really the last two years.  But for now I'll narrow my focus. No sense dwelling too much on what's past unless there are concrete lessons to be learned.

I do see one pattern emerging.  I can eat well for breakfast and lunch, avoid snacks and then find the craving and temptations set in hard each evening.  So back to the interwebs to look for strategies to fight the night time munchies.  I would welcome any comments or suggestions here.

Despite all that, I've lost a pound.  1 down, 63 to go.

Wednesday, February 18, 2015

Day 3 Summary

Day 3

This is tough.

Calorie consumption vs 1970 net calorie target:  2013 calories net
1 hour of exercise today: NO - logged approx 40 minutes walking
Weight logged this week:  Yes
Servings of alcohol this week: 0
Servings of caffeine today: 3
Blogged summary:  Yes

I didn't eat enough early in the day and got home this evening hungry.  Too many meatballs and then a few large sourdough pretzels pushed me over the calorie goals for the day.  Another morning in single digit temps made outside exercise tough so I was short here too.  And a I had a coffee this afternoon when I started nodding off at my desk.  Mea culpa mea culpa.  Tomorrow's another day.

Tuesday, February 17, 2015

Summary February 17, 2015

The streak of "good" behavior starting 2/16/2015:  2 days.

A better second day rededicated to my fitness goals.

Calorie consumption vs 1970 net calorie target:  1968 calories net:  Good
1 hour of exercise today: Yes - walked 5 miles in the snow this morning
Weight logged this week:  Yes
Servings of alcohol this week: 0
Servings of caffeine today: 2 in the morning
Blogged summary:  Yes

I really enjoyed walking in the early morning snow to have coffee with a friend.

Monday, February 16, 2015

Summary for Monday February 16, 2015 - Day 1

The streak of "good" behavior starting 2/16/2015:  1 day.

A decent first day rededicated to my fitness goals.

Calorie consumption vs 1970 net calorie target:  1620 calories net:  Good
1 hour of exercise today: No - but still time to make 5 days this week.
Weight logged this week:  Yes
Servings of alcohol this week: 0
Servings of caffeine today: 2 in the morning
Blogged summary:  Yes

I even passed up beer during a volunteers meeting at a local pub and contented myself with a shrimp salad.

Recommitting to My Goals

There are a lot of excuses.  But no good reasons.  I've let my goals and focus on why I ride my bike and why I want to improve my health fall by the wayside.  Last summer I hit an important milestone towards my goals when I completed my first 1000K brevet around Lake Ontario.   It was a very satisfying accomplishment.  I'd trained hard. My weight was down to 240 lbs and falling.  Then I went home and lost focus.  Now I'm up to 264.6 lbs by this morning's scale.  My mileage since December, 2014 has been a pittance.

So today 2/16/2015,  I'm recommitting to the following goals:

1) Get my weight down under 200 lbs.
2) Complete my first 1200K grand randonnee.  I'm signed up for the Taste of Carolina 1200K in October, 2015.

To achieve these, I'm going to implement the following habits and keep track.

1) Log my calories consumed and expended daily using MyFitnessPal.  MFP recommends 1970 calories per day net to loose 1 lb per week.
2) Log my weight weekly.
3) Limit alcohol to two servings per week.  This is a big reduction from current habit of ~ 2 servings per day.
4) Limit caffeine to two cups of coffee per day or equivalent. *
5) Exercise by bike or other means for at least 1 hour per day 5 days per week.
6) Update this blog daily to share my progress.

* I originally stated this goal as 1 cup. But my morning habit is 16 oz in one large mug. It was/is my intent to limit my caffeine for now to this single large serving each day.  But I realize it's more meaningful to describe that as 2 cups.