Chapter 2: Bike on 30-60: Rides Treks

Suppose you’re here from the other blog that I started for this Self-goal for 21 days; thanks for following along. I’m adding the last couple of dates from that blog to this post because of a new goal I have set for myself.

Just a reminder, this is not about weight loss; it’s about health and setting a daily goal for myself. I purposely stay away from checking my weight because I don’t want this to be about that number. I will check and post it from time to time.

Whether I’m walking or riding, I do not listen to music, look at my phone, or answer phone calls. While out riding and walking, it’s my time and want to stay focused on the areas I’m working without distractions. #stayfocused #bikeit #walkitoff #noexcuses

Earlier on, I changed my diet and have kept to those changes, even during my road trips for work. I’m feeling a lot better and look forward to the next ride and walk. My next road trip is coming up in October. I will be in Georgia SDBA Finals 2020. I will, of course, add a day before and after for some adventuring. I will decide where we are going once we get closer to departure time. Thank you for following along. – JT

My basic Diet:
Breakfast: Cereal or oatmeal and fruit. Egg wrap from time to time. I drink one cup of coffee, but half the time, I don’t finish it. Water is the go-to drink during the day or a juice when I get sick of water and have a sweet tea in the evenings. I usually have vitamin water after a ride or walk.

Lunch: is usually a salad, soup, or sandwich (whole wheat). I don’t eat a lot of bread anymore, so it is usually soup or a salad. I’m not a big eater during the day, so this change has me eat more than I used to; it’s just healthier foods.

Dinner: I usually eat whatever I like as long as it is not fast food or fatty in processed cheese. I also eat smaller portions and never have seconds, no matter how good it is.

Snacks: I don’t snack a lot anyway, but when I do its fruits, nuts, dry non-sugar cereal, or yogurt. BUT >>> Once a week, I will have a frosty from Wendy’s because I love them damn things for some weird reason!

I’m doing 10 miles a day minimum but decided to change it up a bit by starting and stopping at the same spot for the next ten days. (Minus Sunday mornings)

Just an FYI on every bike ride, I’m wearing a pack with 8 lbs of extra weight. My turn around point puts the ride at roughly 10.33 miles. The goal is to work the time down to 30 minutes or at least in the ’30s, So here we go …

Day 30: 9-23-2020 Florida 56:20 mins 10.42 / 11.1 mph / 29.6 mph / 543.4 calories / 121.ft loss / 132.9ft gain {pushing}

Day 31 : 9-24-2020 Florida 52:47 mins 10.35 / 11.8 mph / 20.8 mph / 537.9 calories / 119.8 ft loss / 110.6 ft gain {pushing}

Day 32: 9-25-2020 Florida 51:47 mins 10.33 / 12.0 mph / 20.4 mph / 536.7 calories / 115.2 ft loss / 112.5 ft gain {pushing}

Day 33: 9-26-2020 Florida 46:36 mins 10.36 / 13.3 mph / 21.1 mph / 535.4 calories / 109.6.ft loss / 116.5 ft gain {pushing}

* Had my bike worked on this afternoon. The crank bearing casing is busted up, so it’s going to take him a couple of days to get the part so we can replace the bearings. I will switch to my walking steps until we have G-Man repaired. (My bike)

DAY 34: 9-27- 2020 Florida no bike ride today but it is still a walk day and need to catch up on some work. Daily Walking 12,635

DAY 35: 9-28- 2020 Florida no bike ride today but Daily Walking step count is 14,790 Temp 88 / Humidity 95% / Sunny some clouds / Pressure 29.87 / Precipitation 0% (at time of the walk)

DAY 36: 9-29- 2020 Florida no bike ride today but Daily Walking step data: 12,580 steps completed

*Bike update: G-man has been retired, we got him repaired, but since I’m riding so much. I decided to go ahead and upgrade to have a reliable bike for the long rides ahead. It so fricking excellent to have a brand new ride, and tomorrow will be the 1st ride on it to begin some new goals and adventures.

Day 37 : 9-30-2020 Florida distance 10.34 / Time: 43:55 mins / 14.01mph / 23.7 mph / 533.0 calories / 100.4.ft loss / 95.8 ft gain – Back to the bike ride Awesome stuff. The new bike is awesome, I had to get new gloves because of how the handle bar grips as designed. I needed a new pair anyways and upgraded my helmet as well.

Walking Data: Min 6k steps with weights/ 10k steps without)
Location: local trail near my home
Steps: 6245
Kcal: 268
Distance: 3.22
Weighted yes (two 5lb hand weights)

Winter Garden Wheel Works hooked me up until with everything.

* I have decided to add another dimension to my daily routine. I will reduce my step count to 6k but add two 5 pound hand weights to my walk. I will do this after my bike rides since I take short walks after each ride anyways. I will remove the extra weight I’m carrying during my bike rides.

** I’m still targeting that same 10-mile section of path to reduce the time it takes. There are two sections I “push myself” through. I want to get myself through these sections, going out and coming back. I’m beginning to get the strength to move through the areas coming back and got almost halfway through it yesterday, where I couldn’t at all last week. {Little bit by little bit}

Day 38: 10-01-2020 – Bike Ride (10-mile) Florida Local trail
Pushing: yes
Miles: 10.32
Weighted: no
Duration: 00:42.55
AVG Speed: 14.4
Max Speed: 22.5
Calories: 531.5
Elevation loss: 108.9
Elevation gain: 103.3
Avg Pace: 4:09min/mi

Walking Data: Min 6k+ steps with weights/ 10k+ steps without)
Steps:6889
Kcal: 266.5
Distance: 3.40
Weighted yes (two 5lb hand weights)

I was reading up on numerous reputable cycling sources, and it is not wise to push yourself consecutive days because you need time to let the muscles recover. I have decided to ease up on the 10-mile push goal until Monday 10-5-2020 and make Saturday and Sunday my relax days. There are usually too many people on the trail anyways on the weekend. I will use the weekend to try new routes or a different section of our local trail. I will stagger the “push days” to Monday, Wednesday, and Friday until I reach my goal three times.

Day 39: 10-02-2020 – Bike Ride (10-mile Quota) Florida Local trail
Pushing: No
Miles: 10.34
Weighted: no
Duration: 00:49.50
AVG Speed: 12.4
Max Speed: 18.8
Calories: 534.6
Elevation loss: 135.8
Elevation gain: 161.1
Avg Pace: 4:50

Walking Data: {Min 6k steps with weights/ 10k steps without}
Steps: 7316
Kcal: 291.6
Distance: 3.63
Weighted yes (two 5lb hand weights)

Little dude made it all the way across the path. 10-2-2020

Day 40: 10-03-2020 Florida Christmas East. This is a have a fun day, not pushing for any record times. Just going somewhere new and riding.

* I have to upgrade the pedals on this bike. These factory one’s suck donkey turds.

Bike Ride #1 (10-mile Quota) Orlando Wetlands
Pushing: No
Miles: 12.08
Weighted: 8lbs
Duration: 1:10:12
AVG Speed: 10.3
Max Speed: 14.1
Calories: 633.0
Elevation loss: 48.2
Elevation gain: 59.4
Avg Pace: 5:48

Bike Ride #2 (no miles quota) Orlando Wetlands
Pushing: No
Miles: 5.51
Weighted: 8lbs
Duration: 00:47:10
AVG Speed: 14.3
Max Speed: 21.2
Calories: 296.6
Elevation loss: 47.6
Elevation gain: 56.8
Avg Pace: 8.33

Photo from trip one around outter loop 10-3-2020

Walking Data: Min 6k steps with weights/ 10k steps without)
Location: local trail
Steps: 7243
Kcal: 289
Distance: 3.85
Weighed: Yes (two 5lb hand weights)

* I’m reading up to ensure I’m doing this right for myself. I found a curious statistic in several publications that states most people begin a routine quit in the first year. I will run this in 30-day blocks for 365 days to ensure I keep at it and don’t quit on myself. This would be the second block of 30 – Self-goal for 21 days, would the first block of 30.

Day 41: 10-04-2020 (a rainy Sunday) this is a non-goal day, a day to just go and have fun.

Bike Ride (min 10 miles) Florida Local Bike path
Pushing: NO
Miles: 10.35
Duration: 44:40
AVG Speed:13.9
Max Speed: 21.2
Calories: 533.8
Elevation loss: 113.2
Elevation gain:107.6
Avg Pace: 4:18

Walking Data: (Min 6k steps with weights/ 10k steps without)
Steps: 7269
Kcal: 288
Distance: 3.85
Weighted yes (two 5lb hand weights)

Day 42: 10-05-2020

Bike Ride (min 10 miles) Florida Local Bike path
Pushing: yes / no weights (not as hard as I wanted to it was very humid)
Miles: 10.22
Duration: 41.47
AVG Speed: 14.7
Max Speed: 23.8
Calories: 525.9
Elevation loss: 117.1
Elevation gain: 112.9
Avg Pace: 4:05 min/mi

Walking Data: (Min 6k steps with weights/ 10k steps without)
Steps: 7368
Kcal: 290
Distance: 3.81
Weighted yes (two 5lb hand weights)

Day 43: 10-06-2020

Bike Ride (min 10 miles)
Pushing: NO / no extra weight
Miles: 10.24
Duration: 45.05 got stuck at two crosswalks
AVG Speed: 13.6
Max Speed: 22.6
Calories: 528.6
Elevation loss: 98.8
Elevation gain: 94.2
Avg Pace: 4.24

Walking Data: Min (6k steps with weights/ 10k steps without)
Steps: 7333
Kcal: 291
Distance: 3.81
Weighted yes (two 5lb hand weights)

* STARTING this morning no more sweet tea and no more sugar my coffee. I will also avoid sugars when possible in other products.

** Picked up a new air pump since my bike uses the presta valve. They have a cheap adapter but like the air pump they had available. (Winter Garden Wheel Works.)

Day 44: 10-07-2020

Bike Ride (min 10 miles)
Pushing: no / no extra weight
Miles: 10.23
Duration: 42:10 (same 10 mile section)
AVG Speed: 14.6
Max Speed: 22.1
Calories: 526.7
Elevation loss: 118.8
Elevation gain: 116.5
Avg Pace: 4.07

Walking Data: Min 6k steps with weights/ 10k steps without)
Steps: 7494
Kcal: 306
Distance: 3.96
Weighted yes (two 5lb hand weights)

* It is getting to the point that I can no longer feel the 5lb hand weights during my walk. Just a little bit at the end of the walk, but I will continue with them for this week then bump them up to 10 lbs. During the walk I focus on form, maintain proper posture and walk at a steady pace though the entire distance.

Day 45: 10-08-2020

Bike Ride (min 10 miles) I hit the same numebrs on 10-7-2020 lol
Pushing: NO
Miles: 10.23
Duration: 42.10
AVG Speed: 14.6
Max Speed: 23.5
Calories: 526.6
Elevation loss: 97.4
Elevation gain: 110.2
Avg Pace: 4.07

Walking Data: Min 6k steps with weights/ 10k steps without)
Steps: 7832
Kcal: 322
Distance: 4.13
Weighted yes (two 5lb hand weights)

Day 46: 10-09-2020

Bike Ride (min 10 miles) Local trail
Pushing: yes
Miles: 10.22
Duration: 40.10 ( just missed the 30’s) damn it man
AVG Speed: 15.3
Max Speed: 22.3
Calories: 524.9
Elevation loss: 106.6
Elevation gain: 106.0
Avg Pace: 3:55

Walking Data: Min 6k steps with weights/ 10k steps without)
Steps: 7563
Kcal: 386.8
Distance: 3.98
Weighted yes (two 5lb hand weights)

Day 47: 10-10-2020 (Saturday have fun day)

Bike Ride (min 10 miles) Van Fleet State Trail
Pushing: no ( I was carrying a pack for this ride extra 8 lb weight)
Miles: 32.16 – 16.10 coming back 16.06 going out
Duration: 2:30:01
AVG Speed: 12.6 coming back 13.1 going out
Max Speed: 16.4 coming back 16.5 going out
Calories: 834.0 coming back 830.8 going out
Elevation loss: 84.6
Elevation gain: 122.7
Avg Pace: 4.45 coming back 4:34 going out

** walking modification: I can no longer feel the 5 lb hand weights so I have bumped them up to 8 lb hand weights.

Walking Data: Min 6k steps with weights/ 10k steps without)
Steps: 8480
Kcal: 438
Distance: 4.38
Weighted yes (two 8lb hand weights)

Day 48: 10-11-2020 (Sunday have fun day)

Bike Ride (min 10 miles) Van Fleet state trail
Pushing: No (No extra weight)
Miles: 27.99 – 13.97 going out / 14.02 coming back
Duration: 2:06:36 1:00:01 going out / 1:06:35 coming back
AVG Speed: 14.0 going out / 12.6 coming back
Max Speed: 18.5 coming back / 16.3 coming back
Calories: 720 going out / 726.3 coming back
Elevation loss: 99.4
Elevation gain: 131.9
Avg Pace: 4:17 min/mi going out / 4:45 min/mi coming back

Walking Data: Min 6k steps with weights/ 10k steps without)
Steps: 6265
Kcal: 321.5
Distance: 3.23
Weighted yes (two 8lb hand weights)

Walk photo was a beautiful day. 10-11-2020

Day 49: 10-12-2020 (Monday back at the 10-30 goal) coming into this day I needed to shave off 1:01 from my best time to hit the 30’s. I came to this run with a different approach. My bike is not a road bike it’s a hybrid but I leaned in as if I was on a road bike. Whenever I’m in a low gear I lean down onto the bike. When I feel the leg pressure build or need a shot of cool air, I drop my head and focus on just maintaining my pace. Let’s see what we got….

Bike Ride (min 10 miles) Local trail
Pushing: Yes (No extra weight)
Miles: 10.22
Duration: 37:45 (Shaved 2:16)
AVG Speed: 16.2
Max Speed: 25.0
Calories: 523.5
Elevation loss: 100.4
Elevation gain: 118.8
Avg Pace: 3:41 min/mi

There were a couple sections where I had to back off so I could have done this a bit faster. The crosswalks are my biggest obstacles if I get across quickly I will make good time. Very happy!

Walking Data: Min 6k steps with weights/ 10k steps without)
Steps: 7840
Kcal: 401.9
Distance: 4.01 miles
Weighted yes (two 8lb hand weights)

Day 50: 10-13-2020 I worked on maintaining an excellent solid low gear pace, not pushing for any particular times. I need to have my bike checked because a new sound has come up when in the low gear that wasn’t there yesterday. I also found an issue with my gloves, I have been using fingerless gloves since I began biking and did not relate it to a index finger discomfort. When I readjusted my stance yesterday and took the weight off my hand, the discomfort began to subside. I have ordered new fingered riding gloves and will continue to use my adjusted stance to keep weight off my hands. I will update again in a few days to let you know how it goes.

Bike Ride (min 10 miles) Local trail
Pushing: NO (No extra weight)
Miles: 10.24
Duration: 39:15 (wow I was not expecting this time today because I was not really trying that hard but I will take it.)
AVG Speed: 15.6
Max Speed: 24.2
Calories: 525.6
Elevation loss: 100.4
Elevation gain: 118.8
Avg Pace: 3:50 min/mi

*** Winter Garden Wheel work got my bike serviced and back to me on the same day. Awesome company, it just needs a peddle upgrade the factory ones are crap. Which I kind of figured might be the issue, all good to go for tomorrow morning.

Walking Data: Min 6k steps with weights/ 10k steps without)
Steps: 7609
Kcal: 389.0
Distance: 3.92 miles
Weighted yes (two 8lb hand weights)

DAY 51 10-14-2020 Went down hard today and broke my left Clavicle—no bike riding for a bit. A pedestrian wearing headphones stepped out in front of me and were looking at her phone. She could not hear my warning call, and I had to avoid her. I hit a low spot on the path edge that was coated in algae. Lost control and flipped into the woods. I knew instantly something was broken, but a quality helmet and riding gear save me from serious injury. Just glad I was not pushing it harder than I was.

DAY 52 10-15-2020 Just resting today, no walking or riding. Lots of pain, but I don’t hurt anywhere else, so that’s awesome. I double-checked my bike this morning, and it’s ok, and I already miss my morning ride. I will return to walking when my quality sling comes in; this hospital one sucks.

DAY 53 10-16-2020 This sucks; I miss my bike, still resting today, no walking or riding. There is still pain, but it’s more bearable. I tested some flexibility in the shower, getting some movement back. The new sling came today; it’s awesome having a nice one. I will restart my walks tomorrow morning, I’ve worked too damn hard to let up now, but they will be unweighted walks until I know what I can handle.

DAY 54 10-17- 2020 No bike ride: This still sucks; I miss my bike, but I have started my walks again.

Walking Data: Min 6k steps with weights/ 10k steps without)
Steps: 11853
Kcal: 616.9
Distance: 6.16 miles
Weighted No Weights

Walking with a broke clavical will test a person’s tolerance but it was not that bad. I’m happy with the results and now I know my limits. Bummed out seeing these people out on their bikes but I will get back on it as soon as I can safely do it.

DAY 55 10-18- 2020 No bike ride: This still suc… ok..ok… I’ll stop complaining now; lol, Using this walking time to focus on breathing control during a workout. I would move into proper breathing later in my rides and walk. Now I am forcing myself to start doing it from start to finish.

Walking Data: Min 6k steps with weights/ 10k steps without)
Steps: 11997
Kcal: 623
Distance: 6.00 miles
Weighted No Weights

DAY 56 10-19- 2020 No bike ride: no complaining today; lol, doing better today still hurts. Added a five-pound weight to my right arm, and I made a water bottle lanyard just long enough for the bottom of the bottle to reach my left hand in the sling. The bottle is used as a weight to exercise the left arm. Small movements only and I can release the bottle at any time and rest my arm. Short bottle lifts 8- 10 reps at a time.

Walking Data: Min 6k steps with 8 lb weights/ 10k steps 5 lb weight)
Steps: 11,905
Kcal: 614.3
Distance: 6.06 miles
Weighted yes 8oz left / 5lbs right

DAY 57 10-20- 2020 No bike ride Walk only and no complaining lol, doing a better today but of course it still hurts.

Walking Data: Min 6k steps with 8 lb weights/ 10k steps 5 lb weight)
Steps: 122269
Kcal: 634.9
Distance: 6.01 miles
Weighted yes : no weight on left arm / 5lbs on right arm

About a mile into my walk this morning I picked up a hitch hiker. It landed on my hand weight and stayed for about 4 miles of the walk.

Had a hitchhiker today for about 4 miles of my walk.

DAY 58 10-21- 2020 No bike ride Walk Only The left is not cramping so much anymore, still doing small movements to expertise the arm. It has gone from a pain to an intense throb, but if I move it in certain direction the pain lets me know it still there.

Walking Data: Min 6k steps with 8 lb weights/ 10k steps 5 lb weight)
Steps: 11558
Kcal: 592
Distance: 6.01 miles
Weighted yes : 8oz weight for left arm / 5lbs on right arm

DAY 59 10-22- 2020 Back on the bike.

Bike Ride (min 10 miles) Local trail
Pushing: NO (No extra weight)
Miles: 10.22
Duration: 39:52 (Holy crap, I will take it. I was just looking at keeping a solid low gear pace that did not aggravate my shoulder)
AVG Speed: 15.4
Max Speed: 20.8
Calories: 524.7
Elevation loss: 95.1
Elevation gain: 105.3
Avg Pace: 3:54 min/mi

Walking Data: Min 6k steps with 5 lb right arm / 8oz left arm (intermidently)
Steps: 7649
Kcal: 378
Distance: 4.03 miles
Weighted yes : 8oz weight for left arm / 5lbs on right arm

I shortened the walk back down to the 6k+ goal because I’m riding again. I will increase the left arm weight over time, once the discomfort is completely gone.

Bike Ride (min 10 miles) Local trail
Pushing: NO (No extra weight)
Miles: 10.22
Duration: 39:52 (Holy crap, I will take it and was just looking at keeping a solid low gear pace that did not aggravate my shoulder)
AVG Speed: 15.4
Max Speed: 20.8
Calories: 524.7
Elevation loss: 95.1
Elevation gain: 105.3
Avg Pace: 3:54 min/mi

I have an event this weekend and head out this afternoon.

DAY 60 10-23- 2020 (in Georgia) Mavell Road Trailhead

Bike Ride (min 10 miles) Silver Comet Trail Trail head. (GA) point to point ride so I run each route separate to make the data as accurate as possible.

Going out
Pushing: NO (No extra weight)
Miles: 13.03
Duration: 57.38
AVG Speed: 13.6
Max Speed: 21.1
Calories: 672.6
Elevation loss: 163.4
Elevation gain: 247.4
Avg Pace: 4:24 min/mi

Coming back
Pushing: NO (No extra weight)
Miles: 13.03
Duration: 57.35
AVG Speed: 13.6
Max Speed: 22.5
Calories: 672.8
Elevation loss: 236.9
Elevation gain: 167.0
Avg Pace: 4:25 min/mi

Walking Data: Min 6k steps with 5 lb right arm / 8oz left arm (intermidently) at Silver Comet Trail (GA)
Steps: 8342
Kcal: 412.2
Distance: 4.37 miles
Weighted yes : No weight for left arm / 5lbs on right arm

*** Walking Data: The whole day to include my SDBA Drag Racing work event in Ringgold Georgia, I don’t always carry my phone but it’s close enough. – Steps: 18,617 / Kcal: 958.1 / Distance: 8.23 miles

DAY 61 10-24- 2020 (Ringgold, Georgia) SDBA Drag Racing / no bike ride.

Walking Data: Event working day
Steps: 10,279
Kcal: 538.9
Distance: 6.1 miles
Weighted Yes : Camera gear (single camera only could not carry two as normal

DAY 62 10-25- 2020 (Ringgold, Georgia) SDBA Drag Racing

Walking Data: Min 6k steps with 5 lb right arm / 8oz left arm (intermidently) at Silver Comet Trail
Steps: 16,723
Kcal: 1018.6
Distance: 7.52 miles
Weighted Yes : Camera gear (single camera only could not carry two as normal)

DAY 63 10-26- 2020 (Anniston, Georgia)

Bike ride only, Walking Data: NA – NO WALKING FOR TODAY I have done enough over the weekend and needed to give my shoulder a rest. The bike ride does not bother it just walking. I rode easy to enjoy the Alabama scenery and kept going until I got “midway” tired. An easy ride because and I can’t push it yet because of my shoulder. I broke the ride into going out and coming back, I do this so I see the true affects of the ride. Going out gives me different results then coming back. If I was doing a loop I would have just let it run as one pass.

Bike Ride (min 10 miles) Chief Ladiga Trail head. Anniston Georgia (point to point ride)

Going out
Pushing: NO (No extra weight)
Miles: 21.9
Duration: 1:45:13
AVG Speed: 12.5
Max Speed: 19.4
Calories: 1134.9
Elevation loss: 298.2
Elevation gain: 292.3
Avg Pace: 4:48 min/mi

Coming Back
Pushing: NO (No extra weight)
Miles: 22.03
Duration: 1:52:19
AVG Speed: 11.8
Max Speed: 19.6
Calories: 1145.7
Elevation loss: 325.5
Elevation gain: 290.4
Avg Pace: 5:05 min/mi

DAY 64 10-27- 2020 (Back Home Florida ) NO walking or ride today, a complete rest day will be back at it tomorrow. yesterday ride yesterday

1st post 21 Day Self Goal: 01-30 day block

2nd post Bike on 30-60 : JT Hikes & Treks.

3rd Now: Keep On KeepN on 61-90 : JT Rides & Treks

4th KeepN Up! 91 – 120 days coming soon……