8/27/11 Bike Ride

39.1 miles
2:24:30
16.24 MPH
1681 miles YTD

Nothing like waking up at 5:40am on a Saturday.  Honestly, it is pretty hard to pull myself out of bed like that on a Saturday but it is really the only way I can get a good, long ride in.  There won't be time otherwise.  There are a few positives to the early morning rides: little to no traffic, cooler temperatures, and I feel "satisfied" the rest of the day.

I could explain the route in detail but I honestly don't feel like it.  Basically, I headed up Pine Island Dr. to 12 Mile and then headed east.  I got to 12 Mile and Courtland, NE of Rockford, and I turned around.  On the way back, I wound my way to Division and took that down to 6 Mile and then headed home from there.  Overall, it was a good, fun and challenging ride.  It is definitely good to have it done and not have to think about it.

8/25/11 Bike Ride

10.6 miles
0:36:25
17.46 MPH
1682 miles YTD

Today's ride involved some negotiation.  Specifically, I called my wife while I was driving home from work and asked if I had time to take a bike ride.  From the tone of Michelle's voice, I could tell she would rather I didn't.  In her own words, "I'm crabby".  We eventually agreed to let me do 2 laps around "The Loop" (Bristol to Walker to 3 Mile and back to Bristol).  Essentially, I pushed it almost as hard as I could and was able to average almost 17.5 MPH.  Pretty stinkin' good for me.

Review for Specialized BG RBX Bib Short

Lately it has seemed like everywhere I turn, I am hearing how great bib shorts are.  I posted a question on Bike Forums and the response was nearly unanimous - BIB SHORTS ARE GREAT!  The two sales people I talked to wouldn't ride without them.  Well if that is the case, I've got to try them out.

After some shopping around I picked up a pair of Specialized BG RBX bib shorts at Village Bike Shop.  A pair of Sugoi RS bibs were also a possibility.  I already use a pair of the Sugoi RS shorts and have been pretty happy with them.  I chose the Specialized bibs because the material seemed a little thinner and better for warm weather wear even though I was told that the chamois is also a little thinner than the Sugoi.  It also helped the Specialized shorts were about $15 cheaper.  Admittedly, a lower price always helps.

As a point of reference, I bought a size XL.  I am 5' 10", 210 lbs and have a 36" waist.  My trunk is  long and my legs are relatively short (you can call me Stumpy).

I won't really give my final impression on them until I do at least a century with them, but here are my preliminary impressions (I probably have put 150-200 miles total on them):

1. The chamois does seem to be in the "proper" place.  As soon as I put them on, I noticed the chamois was positioned differently than with my shorts.  Once I was riding, it felt like the chamois matched my ischial tuberosities well.
2. My second thought upon initially donning the bibs was, "Gee, I hope these straps don't chafe my nipples".  To this point, that has not been an issue.  A longer ride will tell me for certain.
3. I had some concerns that I would feel hotter with the extra material versus shorts.  I'm not sure where I stand on this yet.  There have been times where I thought I was cooler with them and times where I have thought the opposite.
4. There doesn't seem to be a lot of compression in the legs with these.  The description on the Specialized site doesn't specifically make any statements about compression.
5. During the first couple rides, I noticed some mildly uncomfortable rubbing of "The Dude".  This never amounted to any serious issue and I haven't noticed it on the last several rides.

My next several rides will be with some of my older pairs of shorts so I can do a better comparison of shorts versus bibs.  At this point, I don't really know if bibs are worth the extra money.  My mind is not yet made up on the matter.  It is possible I would feel differently with a alternate brand of bibs but do I really want to fork over $100-175 just to test them out?  I have spent money or dumber things.

It is now January of 2012.  I have put many miles on the Specialized BG RBX bib shorts.  My overall impression has been good, but not great.  On my longest ride with them, I had to add extra Chamois Butter to avoid a saddle sore.  I have never had to do this the the Sugoi RS shorts.  For my tastes, the chamois seems to be a little too thin.  However, chamois thickness seems to be a very personal thing so that should not deter anyone.

On the topic of bibs vs. shorts, I have yet to see the real advantage to bibs.  My one pair is not that much more comfortable than the other shorts I have.  In fact, I find the straps and body of the bibs to be a little constricting.

This does not mean I have given up on them.  I feel like I need to try another pair.  Maybe the Sugoi RS bibs.  I might try a pair from Twin Six, mostly because I like the way they look. and they are cheaper.  It could certainly be that the Specialized bibs just aren't right for me.

Further Editing

I have now been using the RBX bib shorts for about a year.  During that time, I did get a basic pair of bibs from Twin Six.  As of my last update, I indicated that I wasn't sure whether I got much benefit from bibs.

Looking back, I have worn a pair of regular shorts, including my good Sugoi RS shorts, less than 10 times.  Why?  In reality, the bibs are more comfortable.  They keep the pad in a better position and they don't bind around the waist the way shorts do.  I'm just more comfortable in them.  Plain and simple.

As I look ahead to future purchases, I'm not even considering buying a pair of cycling shorts.  I'll go bibs every time.  This wasn't even really a conscious decision.  It wasn't a part of some grand plan.  Once I was used to them, they were all I wanted to wear.

For what it's worth, the RBX bibs are probably slightly more comfortable than the Twin Six bibs, but just barely.  I have ridden a century using both (with copious amounts of Chamois Butter) without any really chaffage or saddle sores.

8/19/11 Bike Ride

35.4 miles
2:04:15
17.09 MPH
1619 miles YTD

Oh the difference a day can make.  Typically I wouldn't ride on a Friday after work.  It is the end of the week and I'm tired.  The fam and I usually hang out, get some food, and watch a movie.  Not this Friday.  Michelle and the kids are still in Midland with Beth and Tim.  They will be coming back tonight at bedtime.  An evening without the family can only mean one thing...BIKE RIDE!!!

I really didn't know where I wanted to ride today so I just took off and decided as I went.  The route eventually became a ride up 24th ave to 13 mile and then back.  I did this once last year on a hot and humid day and I just about bonked.  The hills I remembered where tortuous and continuous.  Well, they actually are pretty standard for the area and don't actually last that long.  It is amazing what affect the weather can have.  Today, I felt pretty strong and able to climb well.  No big deal.

One cool moment on the ride took place between 16th and 24th on Arthur.  I was riding west and I saw flashing lights up ahead.  Then a police cruiser headed past me going east.  Then another one passed headed east.  Both had there lights off.  There was still flashing lights up ahead.  What's going on?  A moment later I see that the cruiser with it's lights flashing is leading a group of 25-35 cyclists.  What is this and why don't I know about it?  It turns out they were the Bissell Pro Cycling Team.  Per their website, they have the Grand Rapids Cycling Classic tomorrow.  They must have been doing a light ride to get ready for tomorrow.  Bissell headquarters is literally about 1.5 miles from my house so I have to assume that is where they were heading for.  Pretty cool.  I thought about whipping around and tagging along with them but I have to assume that there "easy" pace is probably near my red line.  Oh well.  Maybe next time.

Disappointing...sort of

At this moment, my wife and kids are on the other side of the state with my sister-in-law.  So, yes, I am home alone.  Normally this would mean one thing...BIKE RIDE!  I can get out of work and take as long a ride as I want, without taking any time away from my family.  Win-win, right?

Unfortunately, that is not the way things worked out today.  There was a work meeting immediately after work and then a church meeting a while after that.  No time for a bike ride.  Sad face.  I probably could of done a short ride by the time I got home, but by then I was just too tired and lazy feeling.

Yes, this is disappointing.  But at least I got the two meetings out of the way without taking time away from my kids.  That is a little bit of solace.  A little.  Just a little.  Sigh.

12 Things your physical therapist wishes you knew

Note: This started out as a list of 10 things, but you can see it has expanded.

There have been many lists like this lately.  I have seen them for pastors, airline pilots, waiters/waitresses, and hair stylists.  Why not throw in PTs.  As a point of reference, most of my career has been in outpatient orthopaedics.  That is where I'm coming from.  With that said, let's begin.

1. Attitude is everything.  If you come to see your physical therapist and you have already decided that this isn't going to help or that you are going to need surgery, then you won't get better.  You can think of it as a self-fulfilling prophecy.  On the flip side, if you are determined to avoid surgery or you strongly believe your physical therapist is going to help you, it is truly amazing the good things that can happen.
2. We don't use off-the-shelf exercise programs (I hope).  We tailor our treatment for the individual and we always have a reason for why we are doing what we are doing.  So, please don't ask for "shoulder exercises" or "back exercises".  It's not that simple.  We don't know what to do until we know you.
3. Please don't wear tight jeans to your therapy sessions.  I mean seriously, what are you supposed to do in those things?
4. Be honest with us.  We are very understanding people and we hear it all.  Not much will surprise us.  The more information we have, the better we will be able to treat you.  Even if that info is a smidge embarrassing.
5. On that same note, if you haven't been doing your home exercise program, we will know it.  We always know.  You can't really hide it from us.  Also, referring back to #1 on this list, if you haven't been doing your home exercises you probably won't be improving.  That is your fault.  We can show you the door.  You must walk through it.
6. Yes, therapy might hurt some.  Sorry about that.  It has to happen.  Just remember, pain never killed anyone.
7. On the other hand, therapy doesn't have to be painful all the time.  The effectiveness of a physical therapist is not measured in the pain he or she can create.  Some pain will often have to be tolerated but it should always be that, tolerable.
8. Please show up on time for your appointment.  We often don't have as much time as we would like with each patient.  If you reduce that amount of time by 5-10 minutes you are only hurting yourself.
9. Also, please show up for your appointment!  This one seems pretty obvious, a no-brainer, but people often seem to think attendance is optional.  No, it is not.  We can't help you if we don't see you.
10. Progress might not be immediate.  You might not leave from your first visit feeling any better.  This is normal.  Your problem didn't start today so it won't go away today.  Be patient.
11. There are no magical cures.  We cannot "fix" you.  We can help show you the path you need to walk but we cannot "fix" anything.  People who offer "fixes" are lying to you.
12. We really, really, really want to help you.  We take pride in what we do and the skills we have.  We want to use those to make your life better.  If we work together, we can do really wonderful things.  Who doesn't want that?

The list could probably be longer if I really spent a lot of time thinking about it but we will just leave it as it is.

8/14/11 Bike Ride

29.1 miles
2:01:28
14.37 MPH
1583 mile YTD

Sitting here in the evening, my thighs have that wonderfully "full" feeling that tells me I worked hard today.  I did more hill repeats on the John Ball Park hill.  There were 9 total, split into 6 then 3.  In between, I rode along the Millennium Park and Johnson Park trails until I got to the Johnson Park Scenic Drive.  I ripped and and down this, doing my best to get through it as quickly as I could.  The weather was great.  It was cloudy and in the low to mid 70's.  Very comfortable.

Even though this was only a two hour ride, I used Perpetum in my water bottles (only one scoop).  I did this last week as well, up in McBain.  Per the Hammer Nutrition website, Perpetum is meant for 2+ hour rides.  I'm beginning to think it helps me on shorter, intense rides.  I shall have to continue experimenting with it.

What is Physical Therapy?

The "PT" in Mike the Bike PT stands for physical therapy.  I am a physical therapist and have been one for 10 years.  Realistically, I have been a PT since sometime in the early 90's when I decided that was what I wanted be be "when I grow up".  Once I have made a decision like that, that it is it.  It is going to happen.  I'm stubborn.

What is physical therapy?  Our professional organization, the APTA, has a well thought out description that I'm sure was developed by a committee of seriously intelligent people.  The sad thing is, the average person never really knows how to decipher statements like this.  Actually, as I looked on their website, I realized the APTA doesn't have a definition of what physical therapy is.  If they do, it certainly isn't easy to find (strange, huh?).  So I found this definition on wikipedia.  If you were to read it, you might think, "What does all of that mean?"  I know what it means, but I would rather not explain on this blog.  My fingers can only tolerate so much typing.

I'll give you my definition.  Here goes:

PTs help people move better.

There you go.  Quick, simple, and I hope understandable.  I suppose I could espouse on that a little bit, just to avoid confusion.  How about examples?  Let's make a list.

• Arthritic knee - have you ever heard someone complain of their arthritic knees ("I've got my friend Arthur").  We can help with that.  A PT can develop and exercise program that will help reduce pressure on the knee, can identify other biomechanical factors that are contributing to the problem (weak hips, tight ankles, leg length issues, etc.), and help identify ways to make difficult tasks easier.
• Spinal cord injury - imagine you have no voluntary movement of your legs.  How do you get from your wheelchair to the toilet?  You want to get to the toilet, don't you?  Not as easy as it sounds.  What about using the wheelchair?  Do you know how to go up and down a curb safely in a wheelchair?  We can help with that.
• Stroke - have you ever heard of someone who had a stroke and couldn't make their arm or leg do what they want it to do?  We can help with that.  The patient needs a PT to help them relearn to how to move; how to make their limbs do what they used to do.
• The little-ol-lady with bad balance - have you ever seen and older person walking along and thought, "It's amazing she is still vertical".  Well, we can help with that.  Poor balance leads to thousands of falls a year.  Many of these falls lead to injuries, such as a broken hip.  That broken hip makes it more difficult to get around and move (it is also likely that you are scared to move because you don't want to fall again).  Lack of regular movement can lead to pneumonia and blood clots.  Those things will kill you.  If they don't kill you, they will contribute to this downward spiral of health problems that does, ultimately kill you.  Or, you could see a PT, learn some basic balance exercises, practice them every day and drastically reduce your risk of falling.  Seems like an easy decision.
• Low back pain - The scourge of modern society.  Everybody knows somebody whose back hurts.  It is probably you.  Well, we can help with that.  Just as a note, there is no "cure" for back pain.  No one person or profession can say that they have all the answers.  It just doesn't work that way.  With that said, a PT can help you relieve some of the back pain, determine what factors led up to the problem and how to change these factors in order for a brighter future.

I could list many, many more examples but, once again, my fingers would get tired of typing.  Also, I don't want to develop a repetitive use injury (you should see a PT about stuff like that, by the way).

As a summary, PTs help people move better.  If you have a problem where movement is difficult, in whatever way that is, remember, We Can Help With That!

8/9/11 Bike Ride

17.5 miles
1:28:30
13.38 MPH
1554 miles YTD

This one was hills.  I did 8 repeats on a hill at the southern end of John Ball Park.  It is a dead end drive to the "Hill Top Pavillon".  There is a little play area and picnic area up there.  This hill is relatively short but steep.  On the last several repeats my speed dropped down to 5.2-5.6 MPH.  I can just about run that fast up that hill.  I kept on saying to myself "KOM, KOM, KOM" (King of the Mountain).  There is a jersey at Twin Six that I really would like to get and it was sort of my inspiration for the KOM thing.

Why do this particular hill?  Several months ago, another cyclist I know told me that he did this hill 20 times in a row once.  I should say that he has also done the 24 Hour Challenge like 17 or 18 times.  Naturally, my goal is to do 20 as well.  Mikey likey challenges.  I will definitely have to work up to this.  This might become an early Saturday ride so I can have time to do it.

8/5/11 Bike Ride

36.2 miles
2:07:07 ride time
17.09 MPH
1537 miles YTD

This was a ride with 2 stories to it, really.  The first is about the ride itself and the second is about the events around the ride.

First, the ride.  We were up in McBain, Michigan.  This is a small farming town in central northern Michigan.  I had never heard of it prior to meeting my wife, but just about everyone else in the world seems to know where it is.  Geographically, it has a really good combination of hills and flats.  Anyone who has driven into town along Stoney Corners Road between M-115 and M-66 will know what I mean by hills.  I took off from Gord's Lodge and noticed there really wasn't much, if any wind.  I decided to do the hills first so I did an out and back on Stoney Corner's Road (this is about 18 miles total).  I never felt like I was moving slow, but I didn't feel that fast.  When I got back to McBain, I decided to continue east instead of doing a repeat of Stoney Corners Road (this decision was based on time more than anything else).

Since I was now on the flat, I decided to push it and see if I could maintain a 18 mph plus pace.  Trying to maintain a higher than average pace is an odd thing.  It is hard.  It burns.  You want to quit and slow down.  And it feels really good.  You feel like you are really doing something that will make you faster and stronger, much like doing hill repeats will make you stronger, despite the pain and suffering.  I finished and saw that I had average a little more than 17 mph despite doing all the hills on Stoney Corners Road.  This, of course, is a nice feeling.  A wonderful sense of accomplishment.  I had that post-ride glow you can only get from a really good ride.

The other good thing about the ride was I wore my new Specialized RBX bib shorts for the first time.  They seemed pretty comfortable.  I'm not yet sure if they are that much better than regular shorts but we'll see.  I plan on doing an official review later on, probably after I ride a century with them.

Then there is what happened around the ride.  This story is less pleasant and basically makes me sound like a jerk.  Since I actually was a jerk, I shall have to share.  We were in McBain for a family reunion/80th birthday/60th wedding anniversary for my father-in-law's parents, Grandma and Grandpa Vander Heide.  As you can imagine, big family gatherings with people coming from all corners of the country can't go off without a few problems.  They can also involve a lot of hard work from many different people (including my wife and myself).  Without going into unnecessary detail, I didn't get to ride when I wanted to or when I expected to.  Both of my kids were sick and my wife had a lot to do in preparation for the events of the day.  Was I kind and helpful, willing to do anything and everything necessary?  No.  Did I sacrifice my ride for the benefit of others?  No.  I was a big surly, grumpy mess who just wanted to ride his bike.  I took off for more than 2 hours while my wife dealt with everything.  Basically, I was a big asshole.

What really gets me is I knew it all along.  It wasn't like I got back from my ride and realized, "Oh my goodness, look at all that has happened!  What was I thinking?!?!".  No, I knew the whole time what was going on and I just kept on riding.  Why?  I am no better than anyone else.  I can be mean and selfish and nasty and rude and arrogant and condescending.  I know this will all change in the end (and I will not be the one actually effecting the change) but I wish it would come sooner.  My basic goals in life are to be a good husband and father and on this day I failed.

The ride that wasn't

I was supposed to ride from Grand Rapids to McBain today.  That would be about 104 miles.  Was I looking forward to this?  Yep.  Am I going to ride?  Nope.

You might wonder why this is.  Why would someone give up such an opportunity?  It is a beautiful day.  The scenery would have been quite enjoyable.  There would have been such a nice sense of accomplishment.

I did not do the ride for the sake of my wife and her sanity.  I won't go into the boring details but 8 hours of "me" time would have put a lot of stress on my wife (I will say it involves getting ready for a long weekend away and a child who awakens at 5:40am screaming his head off).  In the long term, having a happy wife will be better for me than riding an unsupported century.  I think.  Probably.  I'm mostly certain of that.  It's too late now anyway. Oh well.

Camlebak Podium Chill 25 oz Review

I've been using this water bottle for about a month now.  During that month, it has been hot and humid here in Michigan.  My motivation for purchasing one came from Hammer Perpetum.  For those who don't know, Perpetum is a carb/protein drink meant to be used on long rides or runs.  Perpetum seems to work pretty well but it does have one downfall.  It goes sour after several hours, especially if it is hot.  I have yet to taste sour Perpetum, but I'm pretty sure I don't want to.  The Podium Chill seemed like a good solution.  I didn't actually buy one until I found the 25 oz size.  I typically take in a lot of fluids during a ride so a 20-21 oz bottle didn't seem worth it.  When I saw the 25 oz bottle, I snatched it up.

Here is a link to the Camelbak Podium Chill website, as well as a picture.  Something tells me that if you are reading this, you probably already know what they look like but you get a picture anyway.



I have not taken any actual temperature measurements with this bottle but it certainly keeps fluids cooler.  This is especially noticeable if you refrigerate the bottle overnight and then add some ice right before your ride.  I only have one Podium Chill bottle so I use regular bottles for the first hour or two and then use the Podium Chill.  After one hour, the water will still be cool, but not cold.  After two hours, the water seems to be lukewarm (not really warm but not really cool).  That is good enough for using Perpetum or keeping your water from being hot.

I'm already a fan of the Camelbak bottle with it's Jet Valve top.  I don't have issues with leaks and it is easy to squirt water into the mouth.  They tolerate the dishwasher well and don't give off any funky smells or have weird, chemically tastes to them.  Several of my normal Camelbak bottles are several years old and still function perfectly without any "uncleanliness".  I have heard that Specialized has come out with a new bottle that is supposed to be better.  Maybe I'll try it and see.  Who knows, it might be even better.

How I ride

One of my recent posts was on why I ride so I thought I should comment on how I ride.  Actually, the "Why I Ride" post started out as the "How I Ride" post.  After a paragraph or two I realized I was describing the "why" more than the "how".  I gave a little switcheroo to the name and there you go.

First off, I ride hard.  That doesn't mean I necessarily ride fast but I'm almost always thinking "You can go a little faster".  I probably average 16-17 mph on a typical ride.  I don't do "leisurely" very well.  My wife doesn't like riding with me because I am always pushing the pace when she would like to be more casual.  I'm in it for the exercise, to burn energy and expend a few (or a lot) of calories.

Yes, I should ride at a leisurely pace more often.  It would be good for me, especially if I have done a long ride the day before.  For some reason, that is not the way I function.  The same thing happens when I take a walk or a hike.  I feel like I am always slowing down and waiting for whomever I am with.

Michelle describes me as "goal-oriented".  This is pretty accurate.  "We are at point A.  We want to get to point B.  Le's get to it!"  Why don't I relax and enjoy the scenery more?  I'm an idiot sometimes.  Actually, I'm an idiot a good portion of the time.  I think it comes with the "Y" chromosome.

Michelle's family likes to do things together even if that means not getting much done at all.  Drives me crazy.  I just want to get something done instead of dawdling around talking about what we are supposed to be doing.  With time, I have grown to accept this and I've gotten used to it.  For the most part.  It still drives me a little crazy.

Back to the subject at hand.  Even if I am taking part in a non-competitive group ride, there is always that little gremlin saying, "Don't let them catch you" or "You can catch up with them".  This is just the way I am.  Why fight it, right?

The area I live in has a lot of rolling hills.  Much of my rides are either going up or down.  I like it this way.  It is pretty challenging.  I do try to find flat rides where I can work on my speed more, but I usually have to ride hills to get to the flat areas anyway.

So, as a summary: get on bike, ride hard, repeat.  That is how I ride.

7/31/11 Bike Ride

20.5 miles
1:13:39
16.7 MPH
1500 mile YTD

So here I am on a Sunday afternoon.  We have recently gotten back from camping.  Everyone is tired.  My son, David, goes down for a nap and Michelle follows right behind.  My daughter, Hannah, is told she needs to go in her room to rest.  She almost never falls asleep in situations like this.  But she did!  Must be time for a bike ride.

I rode "The Loop" today.  It is a 5 mile loop very near my house.  Basically, it is Bristol from 3 mile to Walker, then Walker back up to 3 mile and a short stretch along 3 mile back to Bristol.  There are 3 hills along the way.

1. Bristol - this hill is not terribly steep but does last a while.  It flattens out in the middle.  There is a 4-way stop near the top.  That's right, you sometimes have to come to a complete stop in the middle of a hill.  Typically, I ride this one sitting in the saddle.
2. Walker - this hill is probably not as steep as the hill on Bristol, but it is continuous and it feels longer.  This one I usually charge up out of the saddle.  Right at the top, you have to cross a narrow bridge and I am always concerned I'm going to get hit by a car.
3. 3 Mile - this hill is not as steep or as long as the other two.  Sometimes I stay in the saddle, but a lot of times there is a wind at my back, so I get up and out of the saddle and pound up the hill.

"The Loop" is a nice ride because I am never more than 10 minutes from home, I get to do several hills and there is this really fun part along Walker.  The fun part has a slight downhill that you wouldn't even notice while you are driving but when you combine it with smooth pavement, you can really get up some speed and be easily going 20-25 mph.  Each lap is almost exactly 5 miles.  If I want to cut a lap short, I can always jog down Richmond or Waldorf and get back home faster.  It works well for me.