Bike Fit - 51 Speedshop (Indianapolis)

BIKE FIT: 51 SPEEDSHOP (Indianapolis)
April 15, 2015

Dave Ripley - 51 Speedshop

I am SO looking forward to purchasing my first tri bike!
I decided to do a pre-purchase bike fit to help me figure out which triathlon bikes to consider for purchase. I wanted to make sure that I purchased the brand, model and size that could be most easily adjusted to fit me.

Based on the recommendation of a local triathlete who has raced Kona several times, I made an appointment with Dave "Rip" Ripley at 51 Speedshop in Indianapolis, a relatively new full-service bike shop in Indianapolis. I had also heard Rip speak as the expert guest on a Triathlon Training Podcast. He used to work in the aerospace field and was at ZIPP for several years before joining 51 Speedshop. During the podcast, seemed passionate and knowledgeable. I could easily envision him talking about bikes with top pros as well as beginners. I sent him an email to tell him a little about me and see if he would do a "pre-purchase" fit and recommend bikes. He agreed.

In my email, I explained that I was 61 years old and had a lost a lot of weight. I didn't want him to be expecting a 20-year-old super athlete. I told him that I had excess tummy skin that might play a part in my fit. I hoped that if my tummy skin were something that we needed to take into consideration that he wouldn't be embarrassed to talk about it. Rip wrote back, "First off, congratulations on taking charge of your life! I would be more than happy to help you continue your journey into triathlon. . . I am genuinely excited to meet you!" Perfect words. Amazingly, he understood that I was on a journey. I was excited to meet him too.

The fitting was interesting. The first thing Rip did was look at my bike shoes. He explained why my cleats needed to be in a different position and adjusted them. Then, he measured my road bike and entered measurements into a computer that was connected to a bike fit machine. As Rip entered data into the computer, the bike fit machine changed its positions to match the geometry of my road bike. How cool is that?  

I sat on the machine (which now had the same geometry as my road bike) and Rip asked me to note the pressure on my hands. I could tell by the pride in his voice that something miraculous was about to happen. He made some adjustments in the computer and the mechanical bike on which I was sitting started moving! I was now on a bike with a different fit and considerably less pressure on my hands. Amazing. We fine-tuned the fit a bit and when we were finished, Rip adjusted the fit of my road bike to match the fit on the machine. Cool!

We talked a bit about my goals. I told Rip that my A race was USAT Nationals in August. I shared with him how much I love powering my bike - feeling my muscles. I can't put how I feel about powering my bike into print words. It's an interesting relationship between man (or woman) and machine. There's just something about joining forces with a high-quality precision machine and using my muscles to produce power. It's a true team. The bike brings engineering and precision to the table. I bring determination, fitness and muscle to the table. Although I know a bike is an inanimate object, I think we both bring passion. Maybe it's the passion of the bike and wheel designers that I feel within the bike. It's a sweet, sweet partnership. And I love how I feel when I'm connected to that fine machine and we are both humming. I try very hard to be worthy of my bike.  

I explained to Rip that I've had a huge urge to lay down on my road bike when riding. I seem to want to get my feet behind me so I can drive down and back with the pedals instead having my feet and knees in front of me. I felt pretty clumsy with my explanation, but Rip seemed to know what I was feeling. 
It was about this time that I started to feel a HUGE appreciation for Rip's understanding of me. When I talk about triathlon with a lot of people, it's hard to get past their perception that a 61-year-old should be taking it easy as a recreational triathlete, just trying to finish. Rip seemed to understand the beauty I feel when I'm using my muscles to create power and my innate desire to race. I think he saw me as a athlete.

Based on my road bike fit and using his expertise and years of experience, Rip made an educated guess about what would be a good fit for me on a tri bike. He put areobars on the bike fit machine and entered measurements into the computer. Once again, the bike moved underneath me. OH MY GOSH! It was EXACTLY what my body had been wanting to do. I was laid out with the power behind me. It was SO comfortable. I felt like I was lounging on my couch. It was that comfortable. What a GREAT feeling.

The next part of our conversation made me so proud. Rip told me several times that I was strong and that he had given me a somewhat aggressive fit. He kept telling me that it would be an "injustice" to me to give me a less aggressive fit. I asked him how he knew I was strong and he said that he had done many bike fits and he could tell from the way I moved on the bike that I was strong and could handle a more aggressive fit. Those words made me so proud and filled me with confidence.  

Note 1: When I raced my first triathlon of the season (see Carmel race report), I wore my black 51 Speedshop t-shirt to the race as a reminder that I was strong, and used Rip's words, "You are strong. It would be an injustice," as a mantra to help me build confidence prior to the start of the race. I've thought of Rip's words several times since then in hard workouts. I always find it interesting that people touch other people without knowing it. I wonder if Rip knows how much his words impacted me.
Note 2: I later took Rip's bike fit specs to a bike shop where I asked the shop's fitter to set up two bikes that I was considering purchasing (Cervelo and BMX) so I could compare the two bikes. The fitter looked at the specs and said, "He really slammed you down there!" His tone wasn't disrespectful of Rip. It was more like he admired Rip but couldn't understand what Rip was doing with me. The fitter asked if he could measure me and I agreed. With every measurement, he said, "Huh!" or "That's perfect." That certainly made me feel good. But the fitter still felt like I was slammed down, so he asked if he could watch me ride. When I had, he said, "That's just right for you. You really look good slammed down there." Ha! Maybe I am strong!

When Rip was satisfied with the fit, he researched bikes that would be a good fit for me and gave me a list of about six bikes that would work.
- Cervelo P3
- Specialize Shiv
- BMX Time Machine
- Trek Speed Concept
- Felt

My next step is to buy a bike and then bring it back to Rip so he can set it up based on the fit data that is now in his computer.

What a GREAT day! So pumped!

Off Season Training

Off-Season Training
April 14, 2015

OFF SEASON

I can't believe the off-season is almost over! My goal for the off season has been to do exactly what my coach tells me to do, every day, no exceptions. I'm pleased to say that I haven't missed one day of training since my last race in October - even trained on Christmas. And with maybe a couple of exceptions, I believe I implemented each workout with integrity. They say that winners are made in the off season. I hope that's true!

This week, we moved from base period to build period. More miles, more intensity. Pretty pumped.

I did go through a period of mojo-lacking a few weeks ago. I started to not trust my training - and it's hard to put in the effort when you're not sure that the work is what you need to be doing. Luckily, I was able to discuss the issue with my coach and I'm back on track.

Optimal Race Weight -- What?!!!

Optimal Race Weight  -  What?!!!
March 2, 2015

I am now at the point where I need to start thinking about where to stop losing weight.

What?!!!  I can't believe I even said that!!  After working to lose weight for the last three years, this is such a strange thing to say!  Exciting but also a scary.

When considering optimum body fat % and race weight, the big question mark is how to account for the 10 or so pounds of excess skin that I am carrying (and will not lose) which includes a layer of fat.  All the expert's formulas for calculating optimum body fat % and race weight don't work for me. 

I met with the Performance Sports Nutritionist for Indiana University who works with IU's elite athletes.  She also does nutrition planning for a local triathlete who finished Kona three times and set the 45-49 AG IM course record at IM Texas.  I was so pleased / relieved that she took my athletic goals seriously.

The nutritionist asked my height and weighed me.  Then she had me get in a Bod Pod to get an accurate body fat %.  The Bod Pod uses displaced air to determine body volume and then calculates % body fat.  I was pleased that the % it gave was very similar to the BIA testing that I had been doing at Next Generation Personal Training.  

  

​Ha!  I felt like I was in a space ship!

The nutritionist reviewed my current nutrition plan.  She recommended an optimum body fat %, race weight and changes to my nutrition plan (add more carbs and fat / eat carbs prior to working out / drink tons and tons of water).  

I also consulted with a couple of others who understand nutrition and endurance sports - most notably, Matt Fitzgerald who wrote Iron War and 23 other books about sports nutrition and training including a book called Racing Weight.  Using Fitzgerald's ideal race weight formula, I calculated my ideal race weight at 135 - 150.  In my email I asked Matt how my ten or so pounds of excess skin factored into that calculation.  I was surprised when he wrote back to me!  He said, "I'd focus on the higher numbers in the range you came up with and on continuing to train smart and eat right. Who knows where you'll end up?"  He also asked me to let him know when I found the weight that seemed ideal for me so he could use that information to help others. 

My coach and I decided that I would lose 6 more pounds (153 pounds) and then switch from a weight-loss nutrition plan to a sports performance nutrition plan that I will work out with the IU nutritionist.  This nutrition plan will change as my training phase changes.  At that point, we'll adjust my weight up or down a bit until we find the weight where I perform best. 

I am telling myself, loud and clear, that I am not stopping nutrition planning.  I am just switching from a weight-loss nutrition plan to a sports performance nutrition plan.  I will still be monitoring every bite that I eat.  This is a life-long commitment.

It's funny that both my coach and the nutritionist have expressed concerns that I will not stop losing weight.  It seems so funny to even think about being too thin.  I'm hoping that won't be an issue for me since I know that I must maintain muscle and optimal body fat % to be able to train and race well.  But I will have to be cautious about this.  My coach is usually right when he worries about something.

Anna Banana from Indiana - Another Angel in Disquise

Anna Banana from Indiana - Another Angel in Disguise!
March 1, 2015

Before entering a report for the Indiana University Indoor Triathlon, I need to write about Anna Banana from Indiana.  If you read my posts from my first-ever triathlon (Indiana University Indoor Sprint Triathlon) in 2013, you learned about the sweetest college sophomore who time me and cheered as I came down the straight on every single one of the 24 laps around the indoor track.  She was amazingly encouraging.  I was SO tired and she filled me with energy.

Last year, she was timing again, now a junior, and made a point to say something to me - also encouraging.  We chatted a bit and she said she was thinking about maybe entering the race in 2015.

This year, as I was getting into my swimsuit in the locker room, a young woman entered the pod of lockers across from mine.  She had raced in a very early heat (eight racers started every 30 minutes) and had just finished.  I asked her if the track, which is on the top floor of the sports complex, was hot.  She said no and then asked, "Have you done this before?"  When I responded yes, she said, "I know you!"  I'm the person who timed you two years ago!

It was HER.

How strange that our paths crossed again in such a random and chance way.  Another in the series of chance encounters with people who have floated into my life during the past three years at just the right moment to inspire and encourage me.  And once again, she had wonderfully encouraging things to say about my weight-loss and accomplishments.  Her parents raised an angel.  

This remarkable young woman is a senior this year and will be looking for employment in the Chicago area.  Whoever hires her will be getting a gem.  I will greatly miss seeing her at next year's Indoor Tri.  I told her that I will always think of her when I compete in that race.  As we were parting, I think she realized that we didn't even know each other's name.  She asked mine and then told me that her name was Anna.  She added with a laugh, "People call me Anna Banana from Indiana."

Thank you Anna Banana from Indiana.  You made a difference in my life.

My Beautiful Niece's 1st 5K!

My Beautiful Niece's 1st 5K!
January 1, 2015

Happy New Year!

Today was a wonderful day!  I was privileged to run with my niece, Julie, in the 2015 Resolution Run.  Julie has only been running for a couple of months and today was her first 5K.  I know every runner remembers the intimidation of their first 5K.  I am so proud of Julie's dedication and courage as she noted all the seasoned runners in their running tights and received her bib.

Julie was amazing.  She did a smart run-walk and maintained a steady pace throughout the 3.1 miles.  She picked up the pace at mile 2 and again at 2.5 miles.  The sunny run was through a pretty Midwest university campus, but it was brutally cold - 20 degrees and 17 mph winds.

At the end, we ran around the university's new track.  As we entered, I ran behind Julie and sang the theme from Rocky.  I told Julie I had her back.  She picked up her pace and ran strong around the track.  At once point, she told me her body was saying "Walk!" I told her that she had a choice:  To listen to her body or listen to her mind.  She chose to listen to her mind and continued running.  So proud of her grit.

When we hit the straight before the finish line, she centered herself in front of the finish arch and took off.  I clocked her pace as she crossed the finish line at 9:00's!!!  The four people that were running near her didn't have a chance!

The race-end exhaustion quickly turned into excitement.  I was so pleased that she told me that she wanted to do another 5K and that she thought she had the confidence to enter a 5K by herself!

On my part, it was interesting to run a 5K at a z1 pace.  A year ago, running a 5k at any pace would have been daunting.  Today, running a 5K was easy and I was amazed that I could carry on a conversation through the entire 5 miles.  While I was the one needing encouragement a year ago, it was SO cool to now be the encourager.  It was SO cool to see Julie experience the joy of running that I had discovered.

I came in 3rd in my age group and received a pretty cool metal.  But the best part of coming in 3rd was hearing Julie cheer and clap as they announced my name!  What a fun moment to share!

This was a beautiful day. 

Max Strength Training - On Machines!!

Max Strength Training - On Machines!!
December 24, 2014

Merry Christmas Eve!

This week, I advanced to "Max Strength!"  While called "max" strength, don't picture me straining to do dead lifts!  For me, "max" means that I am simply using machines to build strength. 

My coach showed me how to use the machines on Monday.  Being 61 years old, I felt a little out-of-place among all the buff athletes working out, but once again said, "Go away pride!" as I tried the machines.  I have to admit, it was fun! 

Then today, I did my first max strength workout!  I was so excited! Everything went well.  I kept thinking about how funny it must look to everyone to see this old lady on the strength machines.  I asked a random person to take my picture.  We both laughed. Ha!  

My coach didn't have me lift a lot of weight today, probably so I could just get used to the machines. The only time I felt a little burn was on the Lat Pull Ups - but it was a good burn.  (I loved it.)  I really, really, really wanted to add weight or do more than 10 reps during each set, but I've learned that my coach will scold me if I do more than he assigns, so I made myself stop.

The strength that I've been doing  for the past couple of months has been making a difference.  I now have little muscles that I can "fire" on command.  I can pop out little biceps and flex my pectoral muscles.  Flexing my quads, calves and hamstrings is no problem.  I'm starting to be able to flex my lats.  Ha!  Who would have thought that at age 61, I'd be standing in front of the mirror flexing my muscles!  What a hoot!  LOL.

LOVE STRENGTH! 

My Favorite Quotes

Be kind for everyone you meet is fighting a hard battle. - Plato 

Be fearless in the face of your fears.  Quiet your mind.  -  Brant Secunda to Mark Allen

If your dreams don't scare you, they're not big enough. - Lowell Lundstrom

Only those who risk going too far can possibly find out how far they can go. - T.S. Elliott 

Find a way.  - Dianna Niad

I know I'll age, but that doesn't mean I have to get old.  -  Cherie Gruenfeld: Kona's Golden Girl, Age 70 in 2014

Tough times don't last long, but tough people do. 

Champions are made in the off season. 

Things work out best for those who make the best of how things work out. John Wooden

Not all who wander are lost. 

If you force yourself to go outside, something wonderful always happens. - Mary, Age 93

You don't know strength until strength is the only thing you have.

Great spirits have always encountered violent opposition from mediocre minds. - Albert Einstein
 
Dance like nobody's watching; love like you've never been hurt. Sing like nobody's listening; live like it's heaven on earth.  - Mark Twain