T-Shank Cycles

Getting my legs back

2011-06-25T11:37:00.000-07:00

The mileage is really starting to increase now for my long training runs that I do with the TEAM on the weekend. Today I completed 8 miles! Whoo! It's been well over a year and a half since I ran that far. It felt pretty good today and I had some great running buddies who kept me going. I am adjusting to changes though, and running is a little different than it was before. I'm getting use to accepting that I'm not as fast as I was pre-baby. My body is not the same and I huff and puff more. I just keep reminding myself that's OK, though. The important part is that I finish the race, both with my running and my fundraising.

A couple of weeks ago I went up to work with a friend who works in the children's oncology section of one of the hospitals in the area. We went up there after just completing 6 miles. And, while we thought we had accomplished a great feat that day, visiting the hospital really put things in perspective and reminded me why I'm doing this. Those children, who are such fighters, really inspire me to keep on running for them. Their spirits are high and they are determined. I realized my six miles was nothing! They are the real marathoners and I'm going to keep raising money and run for them so that they can win the fight and no longer have to worry about the next round of chemo but only about what they are going to bring to their next show and tell at school.

Road to Denver: Week 3

2011-05-30T11:07:00.000-07:00

This Saturday was the third official TEAM training for my road to the Denver marathon. I'm finding training much more difficult than in seasons past. Having a young baby and trying to fit in marathon training is not the easiest thing by any means. Add onto that the "baby weight" that I'm trying to shed and my speed is certainly not what it was last year. That's OK though. The cause is plenty to keep me motivated. Every Saturday morning, before we head out for our run, we do something called a "Mission Moment". It's usually led by someone who is telling their story about their battle with cancer, or perhaps that of a close friend or family members. Hearing about the struggles of battling such a horrible disease really puts the run ahead of me into perspective. I mean, I've got the easy part. The brave individuals who are battling their illness day in and day out are what I call the real marathoners. One of my favorite sayings that I've heard during a mission moment and seen on a few TNT t-shirts now is "Think a marathon is hard? Try chemo". And, that, my friends is all I need to remember that I can do this. I can do the training and the fundraising because it's not as hard as what some friends and family members of my own have had to deal with in battling a blood cancer.

Just keep on keepin' on.
Taylor

Back in Action

2011-04-22T09:26:00.000-07:00

I'm back in action, training for a marathon in Team in Training. Check out April's training update below. Sign up to receive blog updates through email. Just enter your email address in the box to the right and click submit.

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Taylor's Training Update | April 2011

I'm back in action

A little over a year ago, this was me running in the Cowtown half marathon. I finished in 2:07. Over the past year, a lot has happened. I gave birth to my amazing son, Wyatt, and as you can imagine, I got "off the horse" for a while. Wyatt is 4 months old now. It is time to get back into shape and start racing to save lives once again!

What's my next conquest? The Denver Rock n' Roll marathon on October 9, 2011. That's my training goal. But, the more important goal here is fundraising to support the powerful work of the Leukemia & Lymphoma Society (LLS). To date I have raised over $7,000 for the LLS while participating in Team in Training endurance events. Help me make that $10,000!

Your donation helps accelerate finding a cure for leukemia, lymphoma and myeloma, in addition to funding patient programs to help those in need of medical help now.

Please join me on my mission by making a tax-deductible gift toward my fundraising campaign. I greatly appreciate your generosity!

Go TEAM,
Taylor

Did you know?
An estimated 957,902 people in the United States are living with, or are in remission from, leukemia, Hodgkin lymphoma, non-Hodgkin lymphoma or myeloma. Every four minutes, someone new is diagnosed with blood cancer.

My personal mission:
To raise money for those who need it most while promoting health and fitness.

Want to donate by check?
If you prefer to donate by check, please send me an email.

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Where'd that come from?

2010-09-06T13:48:00.000-07:00

When you're at the grocery store doing your regular shopping or swinging by to pick up some fresh produce, do you ever stop to think "Where did this come from?" A simple way to make a positive impact on the environment is by buying items that were made or grown closer to home. You really CAN make a difference by buying locally grown items over those shipped from miles and miles away.

One of the easiest ways to begin doing this is by paying attention to where your produce comes from. This is important for a couple of reasons. Not only will it impact the health of the environment by supporting operations that expend less energy, it also impacts your own health. If an item is grown locally or close to home, chances are you are buying that item at its peak of freshness. This means you also get it when it is at its peak in terms of nutritious value. Items that are shipped from thousands of miles away are more likely to be picked too early. And, oftentimes, undergo chemical processes that make the item appear "ripe", fresh and in their prime. But, this unfortunately is oftentimes an illusion, and in fact, much of the produce we buy is not really in season. Sure, that kumquat might be in season in Brazil at the time but is it in season where you live or close to where you live?

Personally, I like shopping at Central Market for produce. They make this information very readily available by placing the location of where the item came from on the item's sign. Right under "BANANAS", the sign may say "Mexico" for example. Or under 'TOMATOES", it may say "Texas". It makes it quite simple to buy items that I know were grown closer to home, thus minimizing environmental impacts and optimizing nutritional intake.

You may also be interested in checking out your local farmers market. I recently took a trip to my local farmers market for the first time and was very pleasantly surprised by the produce. It was a bit more expensive than Central Market, but I will say that the produce was certainly at its peak. The oranges were juicy and the peaches nice and ripe. There was no need for them to sit on the windowsill for a couple of days like they often need when buying from the regular grocery. The produce at the farmers market was picked and delivered at the optimal time by local farmers.

If environmental impacts and nutritional value aren't of great interest to you, think about the added monetary cost of buying products that were shipped from thousands of miles away. There are a lot of operational costs that go into getting that kumquat from Brazil to you. Who pays for that? You do! Lately, as I've been paying more attention to where my produce is coming from, I've noticed that locally grown items and items grown in the USA often tend to be less expensive than the items coming from far-off lands.

The point is that you can take a very simple step to getting the most bang for your buck just by paying attention to where your food is coming from. In buying produce that is grown close to home, you can affect the well-being of our planet, your health and your wallet. It also keeps things interesting. Buying produce that is in season will bring about greater variety to your life and diet throughout the year.

Most importantly, remember to have fun with it when you shop! Try new things, make a Saturday out of going to the farmers market and feel good about supporting farmers in your area.

Sustainable YOU: Sharing. What's that?

2010-08-21T11:08:00.000-07:00

Friends who know me well may recall my pack rat days. Let's be honest; they really weren't that long ago. Over the past few months, though, I've been working diligently on removing the clutter from my life and my home. I've realized it is extra noise that simply is not necessary to living a full life.

It was a few months ago that I read a very interesting article on clutter (I wish I could find it) which reaffirmed how I'd been feeling. The article was written by a woman who talked about how she had uncluttered her life and moved more toward a model of sharing. The main point of the article was: "Why don't we share more things?". If my next-door neighbor has a wheelbarrow and I have a shovel, why would I need to go out and buy a wheelbarrow. And, why would he need to go by a shovel? Can't we just share those things? Seriously, we live next door to each other! Let's let him keep the wheelbarrow in his shed, I'll keep the shovel in mine and we can simply borrow each others' items when we want to do a little yard work on the weekends. Why is it that for some reason we as human beings just feel better about it if we own that wheelbarrow ourselves?

"Stuff" gives us a false sense of security. In truth, we do not need all the "stuff" that we accumulate. We think we do. Perhaps, when other things are lacking in our lives. We buy things to fill the void or simply out of boredom.

My clutter used to fill my void, I guess. I'd look at that old pair of shoes in my closet, which I had not worn in over a year, and think "I may wear them with that dress some day. I don't want to give them away or sell them because I may want them one day five years from now." (I hadn't worn the dress in over a year, either). And, even with a closet full of too many shoes, I'd go shopping for more when I was bored. It was something to do. Something that made me feel empowered. I could buy shoes and it made me feel good. Really, it was silly.

As I have been removing the clutter, I've been thinking more about how that pair of shoes could be donated to someone who does not have any shoes. I've found that I actually feel more full now. And, less stressed. When I open my closet door, things don't come crashing down anymore. I have what I need (probably, still a little more than I need) but have gotten rid of the excess.

I used to laugh at my father because when he used to take me shopping as a kid, for anything, he would always ask "Do you really need that?" before he would let me buy something. It became a joke in the family, and because of it I preferred my mother to take me shopping. But, I get it now. So much of what we buy is really quite wasteful. And, just think...where is all of that stuff going to go when we're said and done? A landfill.

If you are looking for ways to unclutter your life and take some simple steps to eliminating waste and helping our planet, ask yourself these questions when you are at the checkout:
1. Do I really need this?
2. Is this something that I could purchase and then share with a friend, family member, or neighbor? Could I, then, borrow something of theirs in return for sharing this item?
3. Where will this end up in a year?
4. Can I donate or sell this when I no longer have a need for it?
5. Can I put half of the cost of this item into my savings account?

Now, of course, there are things you really need. Obviously. I'm not saying that you should never go shopping again or that you should share everything. That would be a little silly to assume or propose. I'm just asking you to stop and think a little more about frivolous purchases. If you are feeling bored one day and want to go shopping just for the hell of it, take a walk first, go for a run, play with your dog, read a chapter of a book. Are you still bored? Or, did you find that partaking in another, healthier activity left you feeling well.

Are you giving back to the earth and others what you are taking from them? Together, let's take a pledge to share a little more, give a little more and take a little less.

I think we'll find we feel less empty.

Sustainable Sense

2010-07-29T15:40:00.000-07:00

(First, I'll start with...Wow, blog...you've been neglected lately. Hello again. Hello world!)

A lot of life has been happening since my last post. Is it really July? I've done a couple of big events in the earlier half of the year, having run my first half marathon and also competing in my first Olympic tri. The CowTown half marathon was a great event! The weather was perfect, it was well supported and the route was great. The triathlon that kicked off in 50 degree water in Lake Pflugerville, not as much fun, but I learned a lot from the event:
1. Swimming in freezing cold water in a wetsuit that chokes you is not a good time.
2. Yes, there is now a lake in Pflugerville. Who knew?
3. Do not underestimate the Olympic distance.

The training has slowed down quite a bit since those events. I guess this whole "there's a human growing in my stomach" thing has that effect. It's made it a little harder to do things like run and go aero on the bike. Been doing a lot of walking, though, and a lot of thinking. And, that time is good, too.

With less training hours and extra time to sit back, relax a little and think has opened up my eyes to health in a different way. It is not only about fitness and exercise. While those things are great, important and still a part of my life, I've also started focusing more on creating a healthy environment and eating healthily. I've known how to eat healthy before, and am aware of what is good and bad in terms of diet. But, I'm talking about "healthy" in a little bit of a different way than I thought about it before. It's not necessarily about what is low in calories. Sure, a diet soda has no calories and I'm not going to wreck my diet from it. But, is it really healthy to be injecting that into our bodies? Chemicals? My focus lately has been on eating more naturally, getting back to the basics.

I've been thinking a lot lately about how we humans can get back to the basics, in an effort to save our planet and ourselves. There's just so much engineering in every facet of our lives these days. Now, I don't want to sound like a bleeding heart. I'm not bringing this up because of some "liberal agenda". I'm actually pretty politically apathetic these days. The thing is that it is not a political issue like so many make it out to be. It's a common sense issue. We simply cannot keep pumping our atmosphere and our bodies with all of these pollutants and expect to go on without any massive consequences.

Maybe it is the new mother in me, but I feel compelled especially lately to start doing something about environmental and health issues. I do not want to see our kids growing up in a world composed of plastic and soot. It's time to get back to the basics. So, here is my start to that, to a new era. I'll still be writing about cycling and fun stuff. But, I'm also going to be adding some new things to this blog. I'll be doing a bit more investigating into our systems (food, eco, etc.) and will be providing helpful tips on how you can make a change.

The point is, that you can make a difference by starting with simple things at home and by setting an example. The changes can start small. It would be unrealistic to think that we're going to go back to horse-and-buggy days. And, I'm not suggesting that at all. But, we need to wake up a bit and start practicing more sustainable habits. It's common sense. It's sustainable sense. It's about a sustainable you, and me and we.

Stay tuned.
TK

Moving bricks

2010-01-17T11:47:00.000-08:00

This morning we had our first official brick workout of the season out at Texas Motor Speedway. As our training is ramping up in the new year, we will be doing more and more workouts that simulate a triathlon. A brick workout is when you ride and then run immediately following. The reason it is called a brick is because after transitioning from the bike to the run your legs literally feel like bricks. It's an odd feeling; you know you're body is going forward because you pass things on the road but it does not feel like your legs are moving because they are so heavy. It is almost as if they are filled with sandbags or cement.

Today we rode 15 miles and ran three miles. And while it felt like my legs were hardly moving at all on the run, my watch was good indicator that I still kept a 9:30 pace. As we continue our training, the bricks will get longer and longer in preparation for the 56 mi ride/13 mi run we'll be doing in Galveston come April.

This weekends workouts have proven to be intense. Gearing up for the CowTown half marathon, I ran 9 miles Saturday morning and followed it with our team's swim workout. In the pool we were timed for a 300m race swim and I was pretty happy with my results, finishing under 5 minutes at 4:49 two times in a row. That swim time is an improvement over my October tri, where I did the 300 in about 5:30. I guess I'm doing something right and my work is paying off! Seeing such time improvements motivates me to continue the hard work and keeping aiming high.

Fighting the winter blues

2010-01-12T16:35:00.000-08:00

I did something this afternoon that I haven't done much of lately. I rode my bike. With all the cold weather we've had and the short winter days, my poor bike has worked more as a dust collector than a training tool. I've also been focusing a lot of my winter training on running and am gearing up to run my first half marathon at the end of February. I realize my event is fast approaching, however, and I don't want to let my cycling muscles go into atrophe. So this afternoon I decided to get in a ride before dark.

It was great - just me and the wind. Just like old times. It brought back memories of my afternoon rides that I took often in the summer, the ones where I had no one on my tail telling me to slow down and no one in front telling me to go faster. I love my solo rides. They are a great time to focus on speed work and building my base all while being able to just enjoy the smell of crisp air, the sound of silence and forget about any of the days worries.

Training in the winter has proven itself to be more challenging than I suspected. It is hard to get out in the cold and additionally it is hard to avoid all of the holiday goodies and good times. But with my Half Ironman just four months away and all of the Christmas treats eaten, I have re-focused and am ready to get back to business. The challenge that I'm finding with triathlon versus cycling is finding the time to get in all of the training. Focusing on one sport is much easier than trying to be good at three. However, the training is also more fun because of the variety. I find myself getting less bored which makes it easier to push myself to get in my workouts. I have a couple of events that I'll be participating in before the Half Ironman - the Cowtown Half Marathon and the St. Patty's Day tri. With more work, a few more solo rides and a little less chocolate I'm determined to make it across the finish line.

Why am I doing all of this? I'm raising money to fight cancer for those who cannot. Make a donation today and make a positive difference in someone's life.

Building a base

2009-10-26T19:53:00.000-07:00

There is nothing quite like speeding down a hill at 40+ mph, going aero with the sun reflecting off of your sunscreen and sweat-licked face while breathing in the fresh air and smell of evergreens. There is also no feeling similar to the leg fatigue one feels after an eight mile climb up a mountain. The descent makes it all worth it, though.

How do you build up a base strong enough to make those climbs that lead to such glorious descents? A couple things are key in endurance sports like cycling or running: strong leg muscles and a high lactate threshold (LT).

When training for an event your workouts can be divided into categories - interval and endurance, i.e. weekdays and weekends. Busy schedules during the week usually leave us with less time to workout, but it is still important to get in workouts during the week. The good news is you can get in extremely beneficial workouts in a little time during the week by doing interval training and weight training. Keep your long rides and runs for the weekend, and during the week go to the track and work on speed intervals, find your favorite hill and do hill repeats or hit the gym and work on your squat and deadlift. This will increase your LT and make your long weekend workouts easier by easing the burning that you feel from the lactic acid build up. Use the weekdays to build up a tolerance and everything will fall into place on the weekends. It will also boost your performance come race day. That is the day that you can breath it all in and remember why you worked so hard.

Racing in Rain

2009-10-05T10:11:00.001-07:00

Beep. Beep. Beep. Beep. Off. 6:00am was when I woke to the sound of rain and a chill. Fall is here. What a great time for a race. This would be my first triathlon, and the nerves and excitement were all fusing together to form a knot in my stomach. I jumped out of bed pretty quickly and started prepping for the event. I had gotten together most of my things the night before, so that I would not stress out in the morning. But, there was still a pre-race check that I needed to do. Helmet - check. Cycle shoes - check. Running shoes - check. Pump bike tires with air - check. Eat - check. Energy gels - check. Race bib - check. Husband awake - check.

Although I had ridden in several bike rallies, the idea that this was a race got my nerves going more than usual. The rain wasn't helping. It was starting to downpour as I loaded my bike into the car and we headed on our way. It was still dark when we arrived and the water was flooding the parking lot. I checked in, got my timing chip, placed my items in the transition area and got my swim gear out. In the transition area I ran into a friend that I did not know would also be competing. I saw some other familiar faces there, which was fun and reassuring. And, I had my fans on the sidelines. Daniel was there to get all of the photo ops and some of our friends from the bike shop were there to cheer me on as well.

At 7:45 the participants gathered for the pre-race meeting to get all of the course details and rules from the event director. He explained that unfortunately the bike portion was cut in half because the low water crossings on the course were flooded. But, I'm glad they didn't toss out the bike altogether. He finished going over the race details and it was time to start lining up for the swim. I was in the second group, so I had a few minutes to figure out where in line I needed to be.

And, then, it was go-time. I started my stopwatch, stepped over the timing mat, jumped in and off I went. I got through the first two laps without having to pass anyone, but then started catching up to people. I was ready to make my first pass in the pool. All clear. I went. Then, I got behind a few more people, made sure the pass was clear and went for it. I passed a couple more people going into the final lap, got to the ladder and jumped out quickly. I exited the pool and made my way to my first transition. It was bike time and that was good. I knew the first two events were my strongest and that I'd be able to make up some time by getting ahead on those. I geared up, made my way to the transition area exit, crossed over the timing mat and mounted my bike. The bike portion was only six miles that consisted of one loop which was to be completed two times. I made my way through the first loop pretty quickly, keeping a consistent 20mph pace. I decided to lay off a little on the second loop and catch my breath for the run. I had sprinted in the pool and on the first bike lap, so I wanted to make sure I had my breathing under control before the run. I completed the second loop feeling very good, dismounted my bike and ran it back into the transition area.

My second transition felt a little faster than the first. The first time, I sat down to put my cycle shoes on. That was a mistake. For the run transition, I remained standing while changing my shoes. My socks were soaked and I thought they would be more likely to give me blisters in that condition, so I lost the socks and quickly put on my running kicks. I threw my helmet off, quickly pulled off my gloves and started running toward the transition area exit to the run course. Over the timing mat I went and I was on my way for the last leg of the race. The run would be the most challenging and my slowest time. Luckily, my legs felt strong and fresh. My stomach was a little sloshy because I had not had much time to digest the fluids that I took in on the bike, due to the short distance of the ride. I just kept telling myself "Don't stop running."

There were four legs of the run; the longest took us to a dead-end by the lake and it was very nice and peaceful. I chatted with a few of the other ladies on the run and it was nice to hear other people's tri stories. As I made my way up the final leg of the run, back uphill toward the finish line, I decided to pick up the pace. My stomach was feeling better and I was ready to finish with a good time. I quit my talking and sped ahead of the women that I had met. Then, it started raining again. While I was glad that I was almost done with the race when the rain hit, it did feel nice. It was cooling and also gave me a sense of pride to have still gotten out there and done this race in suck yucky weather. I crossed over the top of the hill and into the parking lot. This is where I made my final sprint to the finish. I saw another participant up in front of me and I thought she would also speed up to cross the finish. But, she actually slowed down and I almost ran right into her. I darted off to the left of her to cross over the line and hit the final timing mat. I had done it in under an hour (54:21): 300m swim, 6 mile bike and a 5k run.

I am now a triathlete and my road to the Half Ironman feels real. Best of all, it was fun!

Check out the video of the finish line:

Not so Hotter n' Hell

2009-09-04T14:28:00.000-07:00

Two weekends ago, Daniel and I rode in our second century ride. It was 100 miles in Wichita Falls for the infamous Hotter n' Hell Hundred. I was certainly more nervous about this century ride than I was before Tahoe. Sure, Tahoe had the elevation as a challenge, but something about the fact that the ride is called Hotter n' Hell just made me a little nervous. I wasn't really in the mood for heat stroke but I bucked up and decided to do the ride anyways.

We got lucky. It was 67 degrees that morning when we geared up and made our way to the start line. In fact it remained quite cool for most of the morning. As we approached mile 80 it started to get a bit hot and reached about 95 degrees. But, we only had 20 miles left at that point.

The obstacles that I did not expect were the challenges that we ended up facing. Those challenges came in the form of oblivious riders who caused many, many crashes. It was actually more scary than the heat. I have never seen so many ambulances at a bike rally. People were crashing left and right. I'd pass a crash on the right and 2 miles down the road, there would be a guy on the left with his eye cut open and EMTs all around. It was quite insane. This ride is one of the largest rallies in the country, with 14,00+ riders at the event this year. I think it is so highly publicized that a lot of individuals who were not truly prepared for such a ride decided to join the masses anyway. A lot of folks were riding with earphones in the ears, which I imagine is what caused many of the wrecks. We were amazed at the number of riders who seemed oblivious to the idea that cycling with headphones on is dangerous, especially when you have 14,000 other rides on the course.

Our ride went well and we got out of there unscathed. Our time on the bike was 6 hours, which was just about an hour less than the Tahoe ride. Will we do it again next year? Probably on our single speeds. After all, it was Flatter n' Hell.

A breath of fresh air

2009-08-21T08:04:00.000-07:00

One of my biggest complaints about the DFW metroplex has been the general lack of concern for the environment, health and the overall SUV-centric culture. It took a while for me to find my niche here, and I found it in cycling; however, there seems to be this general attitude in the 'plex that having a huge house, driving a huge car and pouring huge blocks of big box stores is where one can find the meaning of life. That may be shifting a bit...

A positive change is in the air. Back in 1999, Fort Worth took the bull by the horns and the Bicycle Blueprint was born. It was a plan that was put into action and resulted in 300 miles of bicycle routes in cow town. Now, the plan is on the verge of being taken further. It has been coined "Bike Fort Worth", and it will expland the existing 300 miles by 755 new miles of trails and bike lanes. It could turn Fort Worth into a cycling haven.

The idea is that adding an abundance of trails and lanes will open up another avenue of transportation as well as slow motor-vehicle traffic. Interestingly, the bike lanes result in better business for shop owners because motorists who drive slower are more likely to stop and shop or eat. An article from the Fort Worth Business Press outlines the plan along with some of the benefits that shop owners on Magnolia have personally experienced since lanes were painted on that road.

My hope is that this project will make both cyclists and motorists happy while doing something good for the environment. With lanes and trails, we cyclists will happily get out of the path of vehicles. ;)

Digging up dirt

2009-08-13T07:07:00.000-07:00

Up until this Tuesday, I'd been using the wrong muscles.

I had gone through several seat adjustments on my bike and nothing ever felt quite right. One adjustment gave me pain in the front of my knee, another adjustment gave pain in the back of my knee and the most recent made me feel like Quasimodo. And, all in all, I never felt like I was getting that much power out of my legs. I got another adjustment over this past weekend. Then I went out for a 26 mile ride on Tuesday evening after work. WOW. What a difference! My legs felt so much more powerful and I was able to keep a better cadence and better consistent pace. I just plain felt stronger.

Over the course of the Tahoe training season, I had heard several times that you want to imagine yourself scraping mud off of the ground when you are peddling. Did I take this advice? I guess not. I either wasn't aware that I wasn't doing that or I just didn't listen. Either way, I was doing it all wrong. When I was getting my bike adjusted this last time, while I was peddling on the trainer, the mechanic brought it to my attention that I was pointing my toes down while I peddled. He, too, told me that I should scrape mud. It was advice that I'd heard of course, but I didn't realize that I wasn't putting that advice into motion. He told me "You're using all the wrong muscles that way." See, if you peddle with your toes pointed downward you are using all of the small muscles in your leg. Instead, you should keep you foot parallel to the ground and imaging yourself scrape mud off of the ground with your cleat. This form will ensure you are using the big muscles in your legs, the ones that you can really leverage power from.

My husband always says there are four steps to proper form. This can be applied to any sport, really. 1) You are doing it wrong, 2) You realize you are doing it wrong, 3) You correct it and are aware that you are correcting it, 4) You do it correctly without thinking. Tuesday was my step 2. Moving onto step 3....just scraping mud, peddling faster and digging deeper.

P.S.

Today I stumbled upon a site that gives a nice explanation on cycling form and bike fi t. If you ride and feel that you may not quite have the right fit, I recommend checking it out.

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To Gu or not to Gu: What's in a gel?

2009-08-08T13:59:00.001-07:00

I've done the Dew. Recently I decided it was time to do the Gu. Before I got into cycling I did not know what a Gu was. I'd never tried a Gu, I didn't know anyone who Gued and certainly didn't know what was in a Gu. To me, gu was something icky and sticky. But, then I started seeing fellow Team in Training teammates doing Gu on our long training rides and it made me curious. Many people would substitute Gu for solid foods. I was told that the first time I try a Gu it should be on a short ride of 30 miles or so. Apparently gus and gels can make some not so fun gu in your stomache when your system first is introduced to it.

A few weeks ago, on a sunny and blistering Tuesday afternoon, I decided to go on a ride after work. On this day, I also decided I would try my first gu. To my surprise I had no issues. My stomache did not burn and I actually felt great. I did one gu about 15 minutes before I went out and another on the ride. I did 31 miles that day with calorie consumption that consisted of 2 gus, sports drink, half of a Clif bar and tons of water. It was a good ride for an evening. Hot but good.

You may be asking yourself what's in these gels and gus that endurance athletes are always raving about? The simple answer: calories. Calories that you can absorb and burn through quickly. Calories that help your body avoid using itself as fuel on long rides. Gus provide a blend of complex and simple carbohydrates, electrolytes and amino acids to keep you going with a "hopefully" smaller amount of pain. They are a good fuel for endurance training because they offer a balanced blend of the nutrients you need and they are fast and easy to consume. Do be cautious when first trying a gu or gel. Although my stomache did not burn, they are not always so kind. Slam a gu on a short ride or near the end of a long ride just in case they do cause some stomache issues. You'll also want to try different flavors. I recommend buying a variety box at first. I like the non-fruit flavors - Espresso, Chocolate and Vanilla fare well with me. Give some different flavors and shot and see what works for you.

From the Saddle: 22nd Annual Goatneck bike rally

2009-07-25T14:01:00.001-07:00

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Food 101: Practice proper nutrition while cycling in the heat

2009-07-23T13:09:00.000-07:00

The Texas summer heat can be brutal and take a toll on an endurance athlete's normal nutrition regimen. It is extremely important to maintain your nutrition and hydration routine while riding in these blistering temperatures. Riding in 100+ degrees, I've lately found myself going through both water bottles in half the time it takes in less extreme conditions. It can also be difficult to eat when you feel hot, sticky and full from all the fluids you've been drinking. But just remember, your body is working harder than usual and it needs calories to maintain a strong performance. If you are going on a ride for 2 or more hours calorie consumption is vital. What I have found to work best for me are a mix of bananas, Cliff bars and Fig Newtons. I typically ride with one bottle full of sports drink and one bottle with water. And I always carry along extra packets of an electrolyte drink that are easy to store in my jersey pockets or saddle bag. In the heat it certainly can be more of a challenge to swig that Gatorade, but it is definitely important to refuel your body with electrolytes, especially on summer rides when your body is producing more sweat than usual.

When it comes to hydrating, a good rule of thumb is to take a few large sips every 15 minutes. In the 100+ degree weather that we've had, I've been taking a drink more like every 5 minutes to avoid overheating and dehydration. As far as nutrition goes, if you are on a long ride a good rule of thumb is to consume between 150-200 calories per hour. There are many goos and globs out on the market that are popular; these are easy to carry and quick to consume. But if you are looking for a less expensive alternative, Fig Newtons are a great snack to pack. Bananas fit pretty nicely in a jersey pocket as well and are a great pre-ride bite to fuel your body with the potassium it will need which can help you avoid cramping.

The most important thing to keep in mind in this heat is to not falter on your normal nutrition plan. Proper hydration and nutrition will keep you going and riding even when you think it's just too damn hot.

Back in the Saddle

2009-07-21T08:41:00.000-07:00

Hello blog. It's been a little while since we last spoke. After the intense training routine we were on for Tahoe, we decided to take a little mental and physical break from the bikes. Daniel and I went on a nice vacation in June to Colorado and just enjoyed relaxing. It was excellent. We really needed the break; and, after a little time off it made us really appreciate the road and we are gearing up again for our next challenge - Hotter N' Hell. 100 miles in 100 degrees. It's gonna be hot.

This past Sunday we rode our longest ride since Tahoe. We got in a solid 50 miles at a very high intensity level, riding around town and to Crowley. Daniel and I have gone on several 20-30 mile rides during the week and are working on building up our endurance for the heat. Luckily the Hotter N' Hell course will be flat, but from what I hear the wind can be brutal and mixed with the heat you just get hot wind. Yuck. Why are we doing this? Well, you could just say we are crazy, I guess. It is the challenge and the mission we are most interested in. We've now proven that we can cycle in the mountains, at high altitudes and in extreme cold....naturally, the heat just comes next. As I continue to ride and improve as a cyclist, I also plan to continue on my mission to help save lives by raising money and awareness around social causes. I figure while I'm young and able-bodied, I'd better get out there and ride for those who can't.

Stay tuned for more news to come as we train for our century ride in August.

2009-06-13T08:38:00.001-07:00

Tahoe 2009: America's Most Beautiful Bike Ride

100 Miles: We did it!

2009-06-10T20:31:00.000-07:00

My heart raced as we approached the orange arrow that pointed us to the finish line. Could this really be it? After all of the anticipation over the course of the past few months and the last 99 miles we were on our way to crossing that 100 mile mark. I almost missed it and skid out, but caught myself in the knick of time. The cheering crowd could be heard long before we pulled through the finish line. Arms were in the air waving and folks from all over the country were joined together by the excitement of a victory. This ride symbolized victory for so many of those who have won their battle against cancer and lived to cycle 100 miles in America's Most Beautiful Bike Ride in Lake Tahoe. For me it was a personal victory over a challenge that I had set my mind to do and had accomplished. "Go TEAM, Go TEAM," I shouted with my hands in the air as I pedaled fast to get through the line and cross under that victorious banner.

The day began at 4:30am with the sound of a wake-up call. Race day was here. Daniel and I hurried to get ready and pack down a few Cliff bars before we had to be downstairs at the start line. We were lucky; the start line was right outside our hotel, resting on the border between California and Nevada. We got downstairs, checked gear, pumped our tires full of air, took a few photos and were on our way at 6:25am. We started out the first 9 or so miles with some nice flats that helped us warm up. The temperature was in the 40s and I could tell the sun was going to come out and make for a beautiful ride day. We got lucky with the weather. The previous day, on our training ride, we rode just ten miles and had ten flat tires among the team members - with Daniel and myself making up two of those. Around mile ten we began our approach to Emerald Bay: the first big climb! And, it really wasn't bad. This climb was where we met the switchbacks, and while they were a bit steep and long our training had prepared us. We passed people who were walking their bikes up the hills - I really don't know what they did the rest of the ride considering this was only between miles ten to twelve. We took a quick rest stop at the top of the point that overlooked the gigantic lake and continued on our way. What a descent that was. After a long climb up the mountain, we were able to coast back down and get up to speeds of 40 mph. Of course, that only meant that we would have to go right back up. But, it was fun while it lasted.

The course was steady in between. We kept a good pace and only had to stop to repair one flat tire that day. Our average pace was around 14 mph, but we found ourselves consistently speeding along at 20 mph. It was the climbing that slowed us down; that was when we just sat back in the saddle and kept it at a steady seven mph pace to conserve energy. We would need it for the climb to Spooner Summit. Around mile 70 we began to descend more again and coast for a little while on some flat parts around the lake. We knew Spooner was coming. It was the climb we had been hearing about all season long. I heard various things about it - some said it was twenty-four miles of steady climbing, some said twelve and some said only six. According to our calculations it was eight miles up from the very bottom. So we took it ready, able and with caution as to not burn out our legs. The bright side was that we knew immediately following Spooner that we would get to go downhill for about five miles. That was the light at the end of the tunnel, literally. We really rode through a tunnel.

One of the most amazing things that I saw on the climb up to Spooner Summit was a guy on a unicycle. Yes, he rode 100 miles on a unicycle. He probably looked at the rest of us like we were a bunch of whimps. After we reached the summit we opted to skip the last rest stop and make up some time by finishing out the last fifteen miles. As I coasted down the hills at about 30 mph I enjoyed the fresh air that was not coated in soot and smog. It was absolutely amazing. With the wind blowing against me as I looked over the hills and down at the lake that was lined with trees, I was in awe. It was an absolutely amazing setting and feeling. I shed a few tears of joy and then continued to pedal faster to near the finish line.

Words can't really describe how awesome or beautiful it was. The snapshots of the memories from the event will be with me always. If only I could turn those memories into photos then I could best describe how truly amazing it was.

Emerald Bay

2009-06-05T17:31:00.001-07:00

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10 Days to Tahoe

2009-05-28T20:09:00.000-07:00

It is week 17 of our training for Tahoe and my legs are officially turning into tree trunks. That's a good thing when you're a cyclist. Building up a strong base is extremely important when participating in endurance events. This has been one of our main focuses this training season and the hard work is paying off!

I cannot believe that the Tahoe ride is just around the corner. Time flies when you're having fun. It seems like only yesterday that Daniel and I were huffing and puffing after riding just five miles. Now we are riding 70+ on a regular basis. This past weekend's ride was great practice for Tahoe. We found ourselves in Austin training with the Austin team on a ride that took us from Blanco to Lukenbach. Unfortunately, Willie, Waylon and the boys were not there. But, the hills certainly were alive! The hills were endless it seemed. Just after arriving at the top of one, feeling pretty glorious and proud of our accomplishment, we would look over the edge and realize that we were headed downhill again only to go right back up another one. While our training rides in the DFW area have introduced us to a fair amount of rollers, the two times we have ridden in Austin have given us a taste of long and steady climbs that are more like the switchbacks in Tahoe. If only we had a way to train for the altitude....

Ride to Granbury - 85 miles

2009-05-12T09:56:00.001-07:00

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GermanFest - Muenster - 100k ride

2009-04-26T12:17:00.003-07:00

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Radio Shack hill repeats

2009-04-23T20:44:00.001-07:00

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Going the distance

2009-04-13T14:49:00.000-07:00

We are now in our eleventh training week and as we continue to pursue Tahoe we continue to increase the distance and degree of difficulty in our rides each weekend. Two weeks ago we experienced the "Mountainview" course. The title speaks for itself. That course gave us a good taste of the hills. We thought that Aledo was tough the week before, but Aledo seemed like a bit of a cake walk compared to some of the Mountainview hills. What made Mountainview so challenging was the length of the hills and also the fact that we did not get a lot of recovery time in between hills. When we rode down to the bottom of one hill we were at the foot of another that needed to be climbed. One hill was so long that we were able to get up to speeds of 40-50 mph. I clocked myself at about 40mph going down the hill and Daniel got up to 49mph. I don't recommend you trying that at home. While it was fun to feel the wind against you moving so fast, it was a bit scary too! Our mileage in Mountainview was 45 miles. Daniel and I went on our recovery ride the next day and got about 25 miles in then.

This past Saturday we rode in Flower Mound again. That's probably one of my favorite courses so far. We get to go through a lot of countryside and practice climbing on the rolling hills. A bunch of people own ponies in Flower Mound. It's kinda cute. This weekend we rode 55 miles on Saturday and then got in about 23 miles on Sunday for recovery. The weather in Flower Mound was some of the best we've had this season. It was cool, but not freezing, windy, but not gusting. That's always a good thing. :-)

On another note, thanks to all of my wonderful supporters, I have exceeded the minimum fundraising goal for Tahoe. With the generous support of my family and friends, I have raised $4,541 to help find a cure for blood cancer!!! I've raised my personal fundraising goal to $5,500. Let's keep going the distance! Continue to stay tuned for a post on our ride with the Austin team that is coming up.

My First Bike Rally

2009-03-28T12:42:00.001-07:00

I woke up this morning a little hesitant to embark on today's cycling adventures. It was 5:30 a.m. and in the 20s this morning when my alarm went off. I hit snooze once, but then remembered what I'm riding for so I didn't continue to snooze like I could have.

Daniel and I rode today in our first bike rally ever. At the starting line it was 29 degrees outside with about 25mph winds. The rally is the Aledo Ride for Heroes. It benefits all of our local heroes in the area - police, firefighters and EMTs. We took the 40 mile race route today. Though, it didn't feel much like a race when those headwinds were beating against us most of the way.

Today was a real eye-opener. Aledo was a pretty hilly route and I was battling a lot of leg cramping. Tahoe, I imagine, will be Aledo times ten. What does this mean for me? It's time to step it up with the hill and leg training. There were a couple of times today where I wanted to give up. At one point we hit two long climbs right in a row and my legs almost gave out. But, I didn't give up. I was in pain. I admit. But, what keeps me going is when I think about what the long-term goal is for all of this: to find a cure for cancer and to help those who are currently battling the disease. I think it was Coach Albert that said the other day: when we think it is tough out there cycling and we want to quit, just think of all of the people who are undergoing chemo. They don't get to quit. We shouldn't either. And, that helped me get up those hills today.

I hope you enjoy these pics of us at the finish line!

Training ride 7 - Benbrook

2009-03-21T13:05:00.001-07:00

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They don't call it Cow Town for nothing!

Training ride 7 - Benbrook

2009-03-21T13:04:00.001-07:00

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I think I can, I think I can

2009-03-09T08:03:00.000-07:00

This past Saturday we lost the 30 degree weather, but we added some hills to the mix when we rode out in the Benbrook area. The winds were still treacherous - perhaps even harder than the week before. I have to say, though, it was nice that it was not freezing cold again. I could feel my toes and that was a good sign.

The hills are alive and well in Benbrook. One hill in particular, called Happy Hill, proved to be a challenge and gave us a good chance to practice climbing. The climbing went well and inspired me to tackle another big hill yesterday (Sunday). In downtown Fort Worth, there is a rather steep and long hill behind Radio Shack's headquarters. Not too long ago I had no idea that a hill like that even existed in this area. Most of it is so flat! But, this hill on Taylor Street is definitely good training for Tahoe. Daniel and I both made it to the top this time without stopping. We brought it strong!

All-together this weekend's mileage was 52. The team rode about 35 miles on Saturday in Benbrook and then Daniel and I rode about 17 Sunday evening, until we lost daylight and decided to call it a ride.

If you haven't already, please donate to support this ride and help me save lives. Donate to the Leukemia & Lymphoma Society by visiting my fundraising page.

Thanks for your support!

Team Training Ride 5 - Benbrook

2009-03-09T07:53:00.001-07:00

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A Mighty Wind

2009-03-02T14:53:00.000-08:00

Have you ever ridden a bike in 30 degree weather with 25-30mph winds pushing against you? That's what I did this past Saturday. Team in Training had our fourth training ride, gearing us up for Tahoe in June. The Fort Worth and the Dallas cyling teams got together for this ride that was out at Joe Pool Lake in the Grand Prairie area. It's actually kinda nice out there.

We started out the morning with a flat tire clinic at 8am. I was pleasantly surprised that it really is not that hard to fix a flat bike tire. It made me feel good to learn how to do that, so I know I won't get stranded. We started our ride at 9am, when the temp was about 38 degrees with a windchill of about 24. The gusty winds were tough at first, and they got even tougher to cycle against as the ride progressed.

We rode 37 miles that day through some neighborhoods, along a highway and across a dam. The ride consisted of a 12+ mile lap, which we did three times. I have to say that after the second lap it seemed easy to almost give up and not complete the third, but I persevered and finished it up. I ended up meeting a few people on the Dallas team that time around and got to practice some pacelining and drafting techniques. Whoo whoo!

I have to say that I felt pretty beat up from the wind that day. It did not let up at all. But, as I heard someone else on my team say that day: When you think it's hard, remember it's nothing like chemo. 37 miles was a great accomplishment for me - being the furthest I've ever ridden a bike. This ride was a big milestone. While I was concerned about the mileage (pre-ride), I now know that I am capable of pushing myself to do things I never thought I would do.

Team Training 4 - Joe Pool Lake

2009-03-02T13:26:00.001-08:00

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This week's focus

2009-02-23T14:46:00.001-08:00

Hey friends!
This week I'll be focusing on nutrition. What I'm finding out as I train for an endurance event is that it is OK to eat carbs. Ha, what a concept. In the past I've tried out just about every diet on the market. I've tried everything from cabbage soup to pure protein. But, those don't work long-term. Focusing on a balance and the right amounts of the right carbs is going to be key in training for Tahoe. I've got to think about what is sustainable. Throughout the week I will be doing some research on nutrition and posting what I find. So, stay tuned.

Practice Ride - Texas Motor Speedway end

2009-02-23T11:36:00.001-08:00

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Practice Ride - Texas Motor Speedway

2009-02-22T15:24:00.001-08:00

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Practice Ride 3 - Intro

2009-02-22T14:02:00.001-08:00

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Team Training Day 2

2009-02-16T21:10:00.000-08:00

Baby, it’s cold outside.

This past Saturday we rode again at Texas Motor Speedway and, man, was it cold! When we started riding it was 38 degrees with a wind chill of much, much colder than that. We rode 15 miles and while my cardio endurance could take it just fine my fingers and toes were about to fall off at the end of it. When my mentor called me the night before and reminded me to bring gloves. I thought “Sure, I’ve got my cycling gloves” Well, this is a learning process for me. When the weather is going to be cold, it is a good idea to bring a pair of gloves that can be worn over your cycling gloves so that your fingers are not exposed.

I learned a couple of other tips from my teammates about how to improvise for cycling in cold weather. One has to do with keeping your feet warm. Since cycling shoes are designed to let your feet breathe, when you are riding in cold weather your feet can very quickly turn into icicles. There are a couple of inexpensive things you can do to stay warm. One thing you can do is take a plastic bag that you get from the grocery store’s produce section and wrap it around your foot and then put your foot into your shoe. The second thing, which I will try this coming Saturday, is to take some old tube socks and cut out the bottoms so that your cleats are exposed. Then, slip the tube socks over your shoes. This will help keep some of the draft out of your shoes and will also add an extra layer of warmth around your calves. Plus, you’ll look like a rockstar.

….It just so happens that I have a nice new pack of tube socks that we bought for Daniel’s Halloween costume this year. He was Flavor Flav. What a site that was…

Note to self...

2009-02-08T14:15:00.000-08:00

Never ride down Montgomery Street (while the stockshow and rodeo is going on) when first learning how to ride clipped in. Many crashes will occur.

Team Training Day 1

2009-02-07T21:14:00.000-08:00

Today was day one of the Fort Worth cycle team’s training. We’re off to a great start and are looking forward to the season!

We road today at Texas Motor Speedway in DFW. For those of you who are interested in cycling and live in the area, this is a great place to ride. There is not a lot of traffic and most of the ride is flat - so it is good for beginners who are getting used to their bikes. Today’s ride was a 10 mile ride. Next week we’ll go 15 and then continue to move up from there.

The North Texas winds did not disappoint today, as usual. The winds almost knocked me over! The training that I’ve been doing in the gym really helped me get a good start on conditioning and the 10 miles only made me feel energized and not fatigued. That’s always a good sign!

Oh, and did I mention that you can support the cause here: http://pages.teamintraining.org/ntx/ambbr09/tshanklin

Riding to save lives!

2009-02-07T19:38:00.000-08:00

Welcome to my cycle blog! I'm Taylor (aka T-Shank) and I've recently joined the Leukemia & Lymphoma Society's Team in Training program in an effort to train for a 100-mile century ride while raising money to support LLS's mission.

On June 7, 2009, I will ride 100 miles in America's Most Beautiful Ride, in Lake Tahoe. I have committed to raising $4,400 that will benefit the Leukemia & Lymphoma Society. I'm asking for your support, and your committment to my fundraising efforts. The funds raised go to vital research and treatment programs for those affected by blood cancers.

Click here to visit my personal Team in Training page and make your donation now!

Throughout the season, I will be updating this blog with training progress, photos, nutritional tips and other cycling tips that I learn along the way. Bookmark this page to stay updated!

You may be wondering... up until today what kind of training have I done? How did this mission of mine start?

About 3 months ago I decided that it was time to get off of the couch and get active again. So, I joined the local YMCA and decided to check out a spin class. I'd always heard they were fun and a great workout. Indeed they are! I got hooked. Spinning then got me motivated to start getting back into cross-training. So, I've started back in the weightroom and have been getting in the pool, along with a little running as well. It feels great to be back on track with my physical fitness.

After a couple of months in spin classes, I realized it was time to get some gear - aka riding shorts. I picked some up from Academy and on my way out the door picked up this free training magazine that they had near the exit. Flipping through that one evening I found a one-pager for Team in Training (TNT). I went to the TNT website and thought it sounded pretty cool. So, I talked to the folks at LLS and attended an information meeting.

In the meeting, we heard from a TNT member who is a cancer survivor. His story about his struggles and his victory touched my heart. We also heard from a mother of a little girl who was diagnosed with Leukemia at the age of two. She is doing well now and is close to being done with her treatment (after about two long years). It was then that I realized that I needed to be involved in TNT. Sure, my training will be tough and the 100 miles in Tahoe will be challenging. But, that challenge is nothing like what those survivors and their families have gone through. My grandmother died of Leukemia - it is in her memory that I ride. I'm also riding to honor all of the heroes that have conquered their battles with cancer and are now telling tales of inspiration.