Author Archives: Linda

GENERAL FITNESS FOR HEALTH AND WELL-BEING

The steps to fitness for the everyday athlete are built upon habitual daily exercise and healthy choices in diet and lifestyle.

It’s time for us to sit down and have a heart to heart talk. There are things that need to be said and things that need to be heard. None of what follows is my personal opinion, but rather based on education, experience, training and practice. I have had the privilege of watching others grow in health, strength and vitality. We coexist with a health care crisis that begs solutions. As individuals, we have the opportunity to make a difference. To proactively maximize our own wellbeing is our right, responsibility and opportunity.

Much of what you read on the Active Vermont page has to do with sports. We speak of athletes, competition and training. We also speak of events and activities that invite the everyday participant. Today I address general fitness for the general population.

Here’s the bottom line, right up front: you need to exercise aerobically 5-6 days a week, strength train at least 2, clean up your diet, get enough sleep, be a contributing member of a community, and include the spiritual piece as a component of your overall health.

If you are one of those who groan at the very thought of exercise, if you consider exercise as punishment, GET OVER IT. Exercise is a privilege. It is time for you to focus on yourself away from the call of demanding voices. It is time for you, your health and your dreams, your present as well as your future, to take center stage and strip away the distractions of daily life. It’s just for a little while, but it is well worth it.

Common advice for new moms is to take care of self first or they will be unable to care for baby and family. This is not self-indulgent, it is imperative and, as I said, a privilege. If you don’t believe me, just speak with someone who experiences life from a wheelchair.

Have you marveled at the courage of adaptive skiers, cyclists motoring along on their hand-crank recumbents, returning vets who run marathone on prosthesis or happy Special Olympians? Yes, well, as I said, get over it and assume your rightful place in the active quest for fitness.

Those new to exercise often consider it a chore because they do not identify as athletes. Who is an athlete? It is easy to see that those who reach the Olympic games, Superbowl or World Series are athletes. I asked Nancy Clark, nationally recognized Registered Dietician, author and speaker, how her “Sports Nutrition Handbook,” applies to ordinary people who do not consider themselves athletes but simply exercise for health benefits. Her succinct reply was “If you exercise regularly, you are an athlete.” Perhaps taking your self-identification to the next level would give you a boost in attitude about your daily exercise.

Did I say 5-6 days a week? Yes I did. Do you have dozens of excellent excuses not to do so? Yes, I’m sure you do and I do understand. The alarm goes off too early and your head hits the pillow at night too late. You have work commitments to fulfill, kids to take to practices, chores to be done, people to care for, appointments to keep and maybe even a night out once in awhile. But you also have time to exercise.

I worked for someone who liked to say, “Oh, you don’t have time to exercise? Well you DO have time for a heart attack.”

Consider the importance of exercise. By now the relationship between exercise and disease is known and established. Exercise as preventive as well as curative (or at least helpful) with respect to mental and emotional conditions is equally well proven. If you want to know more, do the research. Or you could skip this step and just get active.

Make the distinction between purposeful exercise and lifestyle activity. The admonition to exercise 5-6 days per week means to deliberately follow a training program (your own or one suggested for you and your specific needs). This is dedicated time designed to increase your cardiovascular as well as muscular strength, flexibility, balance, coordination and energy level.

Note, if you are already exercising regularly, perhaps it is time to take it to the next level. Whether you are new to exercise or ramping up an existing program, you need to take preliminary steps.

Talk with your medical care provider. You need a green light before you begin or make changes. It may be the same in other states, but here in Vermont the medical community seems to be peopled by professionals who strongly support exercise and then practice what they promote in personal and athletic lifestyles.

Next you need to assess your current condition, define goals and plan the steps to reach those goals. You may need help. Join a gym, enroll in a class, hire a fitness consultant to help you structure a gradual but effective journey.

Aerobic exercise begins with a warm up and ends with a cool down. The common recommendation is for 45 minutes of continuous, methodical movement each day. At first the intensity may range from easy to moderate, but as fitness increases, so does intensity.

Mix it up. Vary the activity and the pace. Make one day a week a longer session. Include family or friends but keep going. The social benefits of a class encourage accountability and performance.

Show up at the gym before work or on your lunch hour if you must. You have your choice: elliptical, treadmill, stair climber, Spinner® bike, Concept2 rowing machine, and more. Which machine is the best? The one that you will use. So, use it.

Limited? Even those who are housebound, wheelchair bound, or walker bound can exercise. The growing field of physical therapy is opening doors that were once closed.

Once you have established the habit of exercise you are on your way and it’s time to strength train. The body is comprised of small, medium and large muscles that must be regularly put to the test against resistance. All healthy muscles gain strength and power over time when trained in balance and with proper technique. Injury can occur. Education is important. Do the research yourself or get professional help to learn the basics. Two alternate days a week of strength training is required to maintain and three days to increase.

It’s not all about exercise. Fitness is an equation. Exercise + Diet = Fitness.

DIET is, in fact, a 4-letter word. In many cases it is a bad word, a foul word, a damaging word. Use the Greek definition, “way of living,” or a more contemporary, “habitual nourishment,” and you’ll learn to respect it. Reduced to the lowest common concepts, a healthy diet is one that is varied, free of any and all processed foods, replete with fresh fruits, vegetables, lean meats, and so on. An appropriate diet is also measured and devoid of excesses. Diet is based on choice. Choose to eat healthfully and it will become habitual. Replace old habits with new and you will default to the new.

Ultimately you will recognize the effects exercise will have on your body, energy and personality. You will find it easier to pick up the 50 lb bag of dog food, shovel the walk, climb the stairs and play with the kids. You will have a spring in your step and discover endurance as you navigate long meetings or late hours. You will look forward to your exercise time; it is the appointment with yourself that you must keep.

You will learn to choose foods that nourish rather than destroy. You will crave fresh, whole and clean ingredients that have begun to taste better to you than the processed meals of your past. You will fuel appropriately.

You will become more flexible, achieve balance physically and in your daily commitments, be more positive, less anxious and less fatigued.

You will look ahead at a future of possibilities. You will model for your children, grandchildren, neighbors and coworkers.

Exercise and nutrition may not protect you from the randomness, the sheer bad luck, of some diseases, but they can sure improve your odds.

The market is flooded with fitness advice. Avoid claims of a quick fix. Demand science. I have many fitness books on my shelves, but recently revisited the three below that I recommend.

A friend gave me a copy of “Younger Next Year for Women,” by Chris Crowley and Henry S. Lodge, M.D. Because the cover is a very cute pink, I put it away without reading it until a trusted professional brought it up again. (There’s also “Younger Next Year,” the first book written, that is geared for men.) Read either. Just read it. It’s a decade old but science-based,90% relevant and 100% convincing.

John J. Ratey, MD presented ground-breaking work on the effect of exercise on the brain as well as stress, depression, ADHD, addiction, Alzheimers and a host of other current problems. By all means read “Spark, The Revolutionary New Science of Exercise and the Brain,” (“Spark” was published in 2008. Ratey published a new book in 2014. My review copy is on the way and I’ll let you know more.)

Finally, “The Exercise Cure, A Doctor’s All-Natural, No-Pill Prescription for Better Health & Longer Life,” by Jordan D Metzl, MD (2013) presents many similar findings to the previous two books but adds exercise instructions and illustrations.

Metzl concludes: “May we all exercise for the next 100 years … and beyond.” Amen to that.

Donna Smyers on Sprint Triathlons in Vermont

A Sprint Triathlon is a user-friendly entry into the world of triathlons.

If you’ve ever been at the finish of the Lake Placid Triathlon, or watched a documentary of the famous (infamous?) Hawaiian Ironman Triathlon, (Ironman World Championships held in Kona each year for those who have qualified), you’ve seen some graphic examples of human pain and exhaustion; physical, mental and emotional depletion.

You’ve watched masses of bodies on the run into the water, then off to bike and finally into running shoes for a grueling marathon finish. You’ve learned of countless miraculous conquests of individual athletes challenged by age, trauma, physical and mental limitations; individuals who have reached their goals – or not – in the face of unfathomable adversity.

Triathlons can be the theatre of heroics.

But, triathlons can also be within reach of the novice athlete and user-friendly. How can this be?

A triathlon comes in many shapes and sizes. The big daddy is the Full triathlon: 2.4 mile swim followed by a mere 112 mile bike race and ending with no less than a complete marathon, 26.2 miles.

The Half is just that. (The savvy call it the 70.3.) After a 1.2 mile swim and 56 mile ride, the run is sliced into 13.1 miles.

For most casual athletes, even the intermediate distances of the Olympic tri sound daunting: .93 mile swim, 24.8 mile ride and a basic 10k (6.2) mile run. These distances aren’t so bad unless you are actually racing them. (Note, many participants define their personal goal as simply to finish. Finishing = victory for some as much as coming in first = winning for others.)

The distances listed above are regulated and locked in, well, shall we say, iron? But, when it comes to the new darling of the triathlon world, the Sprint triathlon, distances vary at the discretion of the race organizers.

Sprint tris are growing in popularity for a very good reason: they are within reach of such a wide range of athletic ability that one can almost say that anyone can do them. Generally, the distances are: .5 mile swim, 10-12 or so mile bike, and roughly a 5k (3.1) mile run.

Going back to the notion that tris are user-friendly, consider this. Repetitive motions can result in overuse stresses, strains and injuries. Because training for a triathlon is divided by three, the risk of overuse injury is likewise diminished. Training for a Sprint triathlon, often provides a balanced means of challenging oneself that maintains mental, emotional and physical investment at an appropriate level and thus keeps training fresh and positive.

To learn more about Sprint triathlons, I spoke with Donna Smyers, a known and highly respected triathlete from Adamant, Central Vermont.

Donna Smyers, Beijing 2011

Smyers, a 30-year triathlete, has podiumed at Hawaii 12 times, 6 of which were age group wins. In 2014 she earned the title of National age group Champion at the Olympic distance, and World Champion at the Half-Ironman (70.3) distance. As her competitive career continues, so too does her role as coach, organizer of the Elmore Practice Triathlon Series and physical therapist.

For 20 years Smyers has treated her physical therapy patients with the same skill and commitment she dedicates to training for triathlons, marathons, time trials or cross country ski events. A glance at her academic credentials is enough to confirm her authority: BA and MS in Engineering from Dartmouth College 1979 and 1987, MS in Scientific Basis of Human Performance from University of Oklahoma 1991 and BS in Physical Therapy from University of Connecticut 1995.

The Elmore series is 9 years old. In Hartford, CT, Smyers was introduced to short distance and time efficient Sprint tris. “When I moved to Vermont, there was nothing at the time,” she said. Working in conjunction with the Green Mountain Multisport Triathlon Club, she eventually formed a Sprint series held at Lake Elmore State Park.

In 2007 there were six racers. Over the years the number has stabilized, but the group is small, both to conform to the State Park limit of 35 participants and to satisfy Smyers’ own preference to serve the purpose of this endeavor.

“I like the small size,” Smyers said. “It’s big enough to feel like a race but small enough to run with two to three volunteers per week.” Spectators and supporters cheer at transitions and the atmosphere is very personal.

“Elmore is the only low-key weekly triathlon series,” Smyers said. Others such as the Vermont Sun Series (scheduled for June 20, July 12, August 9 at Lake Dunmore) are a step up from the relaxed tris at Elmore (scheduled for June 11 and 25, July 9) that serve well as training for what may follow.

The practice aspect is significant. A series such as the one at Elmore offers an opportunity for the hesitant to “try a tri,” or for the seasoned to hone specific skills, rev up the competitive engine or simply race full-out, all wrapped in a friendly package.

Flexibility is the theme for Elmore events. This is a time for new participants to discover how they might react in a situation, yet remain safe in doing so. Participants may choose to do only one or two of the three pieces, swim, bike or run, and yet be a part of the series and enjoy the same preparation, performance and celebration as everyone else.

Elmore is sanctioned as a triathlon clinic. What does this mean? USA Triathlon is the governing body for triathlons in the U.S. and serves to nurture Olympians as well as provide a governing, insuring and promotional role for the sport. To say that Elmore is sanctioned means that the events are “insured and must abide by USA Triathlon rules which help maintain safety and awareness,” Smyers said.

NOW is the time to begin to train. Let’s look at three of the pieces of the tri pie.

SWIM. “People say ‘I could never do a triathlon.’ If you can swim, you can do a tri,” Smyers said. “You must learn how to swim.” Prep in a pool now. “Get a lesson. Technique is 90% of swimming.”

You need regular time in the water. Elmore starts early and you can’t wait until you can swim outside. Find a Masters’ Swim group such as the one offered by First in Fitness in Berlin.

Don’t forget that swimming in open water presents challenges of its own. Be sure to find a way to do so before your first triathlon. Even experienced swimmers might be surprised by unanticipated anxiety in a lake or other outdoor body of water. Develop confidence in open water. (Another advantage of the Elmore series is that the swim is short and much of the time the water is not over your head. Walking or running on the bottom, however, is not allowed for this event.)

Then there’s the matter of a wetsuit. Some wear them, some don’t. A wet suit helps to keep you warm and afloat; a benefit when wearing one, but a different experience without. Practice as you will race.

BIKE. Biking at Elmore this year offers the benefit of new paving. For 9.7 miles on Route 12, cyclists will bear the responsibility of dealing with traffic but will happily be able to ride their road or tri bikes instead of the sturdier tires needed for the past few seasons of poor paving.

The bike portion of a Sprint triathlon is short. “Maintain your fitness now,” Smyers suggests, “and go outside as soon as possible. It takes over a month of biking to get your bike legs.” A new triathlete should be able to ride several 10-15 mile rides. Putting in more time does not hurt. The “low risk of injury balances the benefits of speed and comfort gained.”

RUN. “You should be able to run 2-3 miles,” Smyers said. “Good (proper) shoes are critical.”

It’s worth repeating that training for a triathlon is more balanced and imposes less stress on the body than training for a single event. “If you get hurt in one sport,” Smyers said, “you can usually continue with the others so there is less frustration.”

SMYERS’ TRI TRAINING TIPS

-A weekly training plan could be as simple as visiting each element 2-3 times each week, spending extra time on your weakest sport. At least one session should be a long one. If the race takes 1.5 hours, you need to be able to go that long.

-A classic novice mistake is to overlook the importance of transitions, the 4^th component of a triathlon. Practice the triathlon skill of setting up your transition area and then getting out of the water, out of a wetsuit by yourself (if you wear one), and onto your bike. (Most people don’t change clothes at all and just wear a tri suit or even a bathing suit for the entire event.)

The second transition is the one from bike to running shoes. Drink while you’re on the bike, not when you stop. Use elastic shoelaces or lace locks on your running shoes.Transitions are so important that a triathlon can be won or lost by seconds saved in transition time. Ironically it is the easiest event to improve.

-Swimming is technique-driven. Try to relax and you’ll be faster. Anxiety from the swim could remain with you for the rest of the race. Do not become anaerobic in your swim and you’ll be faster.

-Finally, honor your sprint triathlon. “People say ‘I didn’t do a real triathlon; just one of those little things.’” Smyers said. “If you don’t think it’s real, you don’t think Usain Bolt is a runner.”

For more information about the Elmore Triathlon Practice Series or Fixer-Upper PT, go to www.donnasmyers.com.

VO2MAX TESTING May 2, 2015

SATURDAY, MAY 2, 2015

JOEY ADAMS, Metabolic Specialist, is coming again to the studio of

Linda Freeman Fitness in Barre Town.

“I believe that we all have to make the most of our lives and in pursuit of our fitness goals. By using metabolic assessments, Intelligent Fitness can help individuals make the most of their time by aligning their fitness goals with their unique physiology. You bought the equipment, now it is time to dial in your training based upon YOU. You are more than a calculated training range or a pre-determined fitness calculation, it is time to dial in your training. Start today towards a new you!”

Miles of Smiles, Joey Adams, M.S.

http://www.intelligentfitnessvermont.com

There are a few openings left for testing on May 2nd. Choose RMR, VO2Max and/or Power (watts). Each 90 minute session allows time for discussion, warm up and test. If interested, go to Joey’s website above to learn more. There you will find a list of fees, instructions on how to prepare for your test and a video of the process for either treadmill or bike (bikes only on May 2^nd – bring your own and Joey will provide all testing equipment).

To reserve a space please contact Linda Freeman: linda@lindafreemanfitness.com.

Contact me to schedule your time.
Wait to hear from Joey about choosing your test and prepayment.
Arrive for test as scheduled. Test. Receive preliminary results.
Within about 2 weeks receive detailed data and information pertinent to your training.

JANUARY IS A MASS START

January is a mass start to the year. We come from an extended season of peaks and valleys, stress and indulgence, a roller coaster of emotions and challenges from Thanksgiving through New Year’s Day.

Then January slides into place at the start line for the next twelve months. It does not matter the year. It just so happens this year is 2015.

The gun goes off and we hit the course at full speed. Some share a level playing field, some are seeded at the start. It is irrelevant.

Jeb Wallace-Brodeur / Staff Photo Skiers get off to a mass start to the annual Mad River Valley Ski Mountaineering Race that begins at Mad River Glen and ends at Sugarbush Resort.

Picture the mass start of the Birkebeiner cross-country ski race, the Vermont City Marathon, or the swim portion of the Kona Hawaii Ironman Triathlon. Bodies explode from the tape in a frenzy of motion. Shortly the field begins to sift down into leaders and followers and finally narrows into what will be the momentum and steady progress for most of the event. Until the finish. Then the return to chaos will determine winners and next best, shall we say losers?

Look at a calendar. Can’t you see it? January kicks off the new year with a jolt. We have goals to achieve, work to be made up, new clients, new projects, new expectations. And we want to do them all at once. We run on adrenaline until we empty the tank. We forget our vows to sleep well, fuel properly and attain/retain balance. We are stoked, but unrealistic.

Then our personal and professional frenzy settles by choice or necessity. We reach a zone of steady state, a zone in which we can continue to function through our days productively, not destructively. We are ready to pursue our long-distance event with the strength and staying power of endurance.

If we do so efficiently, we will be equipped to peak when necessary. We will be prepared to meet the challenges that inevitably come our way. Hopefully we will have the sense to recover well after each in order to meet the next with increased competence and composure rather than the equivalent of a weakened battery.

It is often said that sports provide a safe, controlled playing field for practicing life. Perhaps this is indeed so.

In slightly less than one week, January will close for another year. Have we settled into our pace? Have we remembered to breathe? Are we ready to move to the next phase, the next month, the next demand either self-imposed or made upon us? Yes?

RISK – NOT ALL BAD

Assume the risk as well as the lure of fresh powder. Photo: BTD

Striving to reach a challenge may involve risk – risking to move beyond a comfort zone or to prioritize goals. Rational risk is a part of training. Think more – think new job, new relationship, new home, new baby, new sport, new ______________ (fill in the blank).

Taking a risk can be a stupid and foolish thing to do. When faced with a decision to risk or not to risk, it is often helpful to apply the tried and true “risk v. reward” assessment. If the risk is manageable and the possible reward superior, it is worthy. If you look at worst-case-scenarios for each and either of them is unacceptable, better to pass.

The element of risk does more than add color to daily life. R-i-s-k is a four-letter word, to be sure, but so is g-o-o-d. Definitions of the word usually include chance and danger. The gray area seems to be if a risk involves uncertainty or probability with respect to negative consequences.

“To remove the element of risk is like playing cards with a stacked deck.” (Stephen Gillers, New York Times/OpEd, 11-23-1986).

When it comes to safety, risk is unacceptable, careless. With respect to life fitness, however, and athletic performance, risk is a good thing.

“Only those who will risk going too far can possibly find out how far one can go.” (T.S.Eliot)

As you travel the path to wellness and winning performance, reaching beyond your current state of conditioning is imperative. You must have the dedication and courage to formulate goals and strive to meet them. Building muscular strength, for example, requires making gradual changes to the demand for work made upon the muscles by increasing weight, repetitions or complexity of moves. Running and racing involves pushing beyond limits with intervals or increased distances.

On the other hand, it is equally imperative to understand the process and to assess what types of stressors are appropriate, achievable and strengthening rather than destructive.

“Risk comes from not knowing what you’re doing.” (Warren Buffett) It is easy to fall into this trap. Misplaced confidence can land you on your ear.

January is a time to regroup, reorganize and plan your training, competing and living calendar for 2015. Now is the time to consider stretching farther, reaching higher, and risking a bit of yourself mentally, emotionally and physically.

Let’s say you ride and run a little and have toyed with the idea of a sprint triathlon. Brilliant. You should do it. First you will assess your goal. (You will not try to qualify for the full Ironman Triathlon in Kona, Hawaii, but instead will find local races scheduled for next summer.) You will also check to see if there is a triathlon training group in your area and seek advice in print and on the internet. Then you need to address the third sport, swimming. It is often the piece of the tri pie that discourages newcomers. Instead, contact a nearby pool facility and inquire about using the pool to train, taking swim lessons to improve stroke efficiency and checking to see if there is a triathlon training program held at that facility. There just might be. You would not, as a non-swimmer, jump off a dock into 20 feet of water and expect to swim to the opposite shore. Seek guidance from an expert, learn about the technical elements of each sport that interests you, and to the best of your budget, purchase equipment that will help you in the process.

Dean Karnazes is known for his (apparently) super-human efforts to defy perceived limitations of the human body. It is Karnazes who has run daily marathons across the nation, completed ultra distance events and strangely challenging (risky) adventures from ice, snow and sub-zero temperatures to sand, heat and triple digit degrees, and lived to write and speak about it. An enthusiastic and genuinely caring individual, Karnazes squeezes the last drop out of physical, mental and emotional trials and shares liberally. “Any goal worth achieving involves an element of risk.” (Karnazes)

The risk of embarrassment or failure doesn’t count. Failing to achieve might be a possibility, but failure to try is a probability. Risk is not all negative. Like a good seasoning, add a pinch to your life and see how delicious it can be.

“worth the risk” BTD

HOW TO HANDLE A TIME OF CELEBRATION…

The month of December means many things to many people, but often a season of excesses – excesses of stress, holiday parties, food, drink, spending, and perhaps more significantly, scurrying to end one year well, personally and professionally, while preparing for the start of the next.

It is often a challenge to prioritize, to keep values in order and to maintain one’s sense of humor by not taking oneself too seriously.

A reminder of Christmas playfulness. Photo taken at Shelburne Museum 2014.

In that spirit, I share with you what has become an annual tradition – the writing of a holiday poem gifted to me from the wonderful athletes I train at BCBS of Vermont. These folks are burdened with bucket-loads of work and stress yet diligently and with good humor take time several days per week to exercise during their lunch break. (Kudos to BCBS for providing this opportunity for them!) I love this poem because it is funny, irreverent and yet captures the energy and enthusiasm of each. These people “get it”. They “get” that cardiovascular fitness, muscular strength and just plain choosing to be active is what daily life should be. They, in turn, are reaping the personal benefits while their employer reaps the benefits of employee loyalty and performance.

Take a few minutes to sit back and enjoy this year’s offering. Picture a group of men and women dressed in athletic attire sweating it out in a dedicated studio space in which a collection of free weights, stability balls, jump ropes, medicine balls, ladders, foam rollers and the like reside. Periodically I schlep in my large bags of “toys” – Bosu trainers, wobble board, rocker board, dyna bands, dyna discs, cones, tubing, agility dots, slides, and a collection of balls. Woohoo! Sometimes we meet outdoors and sometimes we take to the halls for lunges, skips and jogs. But, throughout all there floats the sound of “c’mon, you can do it,” and “good job” as camaraderie is articulated. And of course there’s my “Are we having fun yet?!”

A Visit from Elf Freeman

Twas the week before Christmas and all through the gym Everyone was moaning and groaning, “Oh, let the fun begin”…

The mats and the weights were distributed with care; And we hoped that we weren’t in for a tortured affair.

The victims were scattered all over the room; Thoughts of caterpillars and side planks still loomed

While visions of lunges and wall sits danced in their heads, Taylor said loudly, “I’d rather be sleeping in my bed”

When inside the gym there arose such a clatter, We sprang from the mats to see what was the matter.

Away to the doorway we flew like a flash, Like when Linda gave orders to make a mad dash

The weight of the weights in our newly gripped hands, Gave a luster of sweat to the tightly stretched bands

When what to our wondering eyes should appear, Is a red haired lady with all of her gear

She’s a little slave driver so lively and quick, I knew in a moment I was going to be sick

More rapid than eagles the stretches she gave; And she whistled and shouted and called us by name

Julie and Renee and Janet and Will, Get on one leg and only stand still!

Susan and Holly and Lisa and Tom, Touch your left knee to your right palm!

Run then walk, now walk then run, She asked with a smile, “Are we having fun?”

To the top of the Bosu to the end of the hall, Now dash away, dash away, dash away all!

Stop and go the other way she proclaimed,We could all feel our quads going up in flames!

Back to the mats with post and with haste For some more exercise at a fast pace!

More pushups, more sit-ups and more rotation too, It was not time to bid Linda adieu!

Hoping and praying that the torture would soon end, Tom knew he couldn’t do one more bend!

One by one we glance at the clock, And each of us can only gawk!

For it is 1:30 and it’s not through; There was at least 10 more minutes and we all knew.

Our droll little bodies drawn up like a bow, And the flab of our chins were as white as the snow

The stump of our legs held our bodies beneath, And the steam it encircled our heads like a wreath

She was bubbly and happy a right jolly ole elf, And she laughed when she saw us in spite of herself!

But I heard her exclaim, ere she drove out of sight—

“What a great workout today, you’ll feel it tonight!!!!”

Seasons Greetings and Peace to All.

Bespoke (Custom) Cycles

Every rider deserves a bike that fits, a bike that is made for him or her, a custom cycle.

I hurried out the door of the Seven Cycles factory in Watertown, MA, intent on beating Friday afternoon rush hour traffic. With visions of bicycles dancing in my head, I heard a voice with jovial Irish accent calling out to me. (It was near Boston, after all.) “Getting ready for the Tour de France,” he shouted, then laughed hilariously. Really.

Putting aside the obvious, (I have neither youth nor gender to compete in the Tour), what did he mean? I’m not good enough for a custom bike? And THAT is the misconception.

Just what is a custom bike? When you couple the words bespoke (made to order) and bike you have a custom bike. A stock bike (think Specialized, Trek, Canondale, LLBean; that long row of bikes hanging in your local sporting goods store) comes with frame already sized and materials already chosen for you. Your options include shop modifications to what is available and a range of prices based on materials and components.

A bespoke bike is built from top to bottom for a specific rider. Measurements and angles fit the individual, materials are selected from steel to carbon-fiber composite frames, titanium and even bamboo. Components, or the miscellaneous parts of the bike that transform it from a diamond-shape to a bike on wheels with gears and brakes, are pieced together in a way that completes the puzzle of the unique. Then there’s appearance where one can go wild with individualization.

Before I launch into the virtues of a custom bike, note my disclaimer. I am relatively new to cycling (5 years is new in a sport that lasts a lifetime) but passionate. I love the training as well as the freedom, the cycling buddies I have acquired as well as concerns. I am neither an accomplished athlete nor a couch potato and my 20s and 30s are far behind me. I have had surgery that makes cycling a better choice than running. My strength is endurance not power, my time is restricted by work and I am anxious about dangers. Yet I have goals and dreams that I hope to achieve.

Because of my love for cycling, I sincerely believe that ANY bike that provides enjoyment, that puts you on the road or the trail, is a good bike. Though a case can be made for the similar costs of a custom built bike and a high end stock bike, if one’s budget (or values) simply forbid a custom, well, so be it. Just get out there on whatever you’ve got and be happy.

After riding two stock bikes that simply weren’t right for me, I took the next step, a bike built to meet my specific needs.

I ride a Seven. (Note, Seven is just one of many reputable, excellent makers of custom bikes. I can speak from personal experience and so use Seven as subject.) An impeccable bike fit by Ian Buchanan at FitWerx in Waitsfield along with his perfect guidance in selecting the right components, resulted in a bike that is unpretentious but, from the first pedal stroke, confirmed the wisdom that a bespoke bike is the way to go for some, for those of us who can define what we need in a bike, can assess what is wrong with the stock bike that we are riding, and how much we are willing to invest in time, effort and budget. Until you know what you are looking for and are willing to prioritize, you’re not ready.

Seat Post

If I had to summarize in one word what my new Seven has given me, it is confidence. This confidence is the result of an ongoing process, but the bike sure helps.

Seven Cycles is know for the select, high-end frames built in their small New England factory. Are these bikes built only for the competitive cyclist or the super rich? More and more the answer is a resounding “NO.”

“Custom is not about the pro,” Rob Vandermark said. Vandermark, founder and president of Seven Cycles, is also inextricably involved with product development, always searching for the next bike, the next use.

“A custom bike is much more than just fit,” Vandermark said. “It is a path to being a stronger climber, riding that first century or 3-day tour, avoiding injury. It is a path to making the best possible [cycling] experience.”

Custom drives performance, comfort and safety. Performance defines custom.

Anyone who spends hours in the saddle, who can’t wait to get outdoors to ride, whose passion fuels the necessary effort and whose idea of heaven is balanced on two wheels, deserves a custom bike, one that is built specifically for him or her.

Building a bike customized to an individual is a team effort. “Fit is a small slice,” Vandermark said, “10% of the value. For the majority, rarely is fit the primary driver. It’s more about use.” Also important to customers is paint and appearance that makes the bike unique.

While I understand what Vandermark is saying, and certainly he knows his customers, I find that here on Vermont roads and in our cycling community, fit is very important. Perhaps, however, we are saying the same thing.

Fit is more than measurements. Fit is a rider profile of body type, age, fitness, athleticism, flexibility, strength, goals, type of riding, where, how often and even attitude. (Is the rider competitive or recreational, audacious or timid, brazen or anxious?) Perhaps this is, after all, what Vandermark calls “use.”

A committed rider “deserves” a bike designed and built to address his needs, wants, apprehensions and strengths. Such a bike helps that rider to achieve success, maximize time and enjoyment, and ride in such a way that his body functions harmoniously throughout hundreds of thousands of repetitive pedal strokes.

To write in detail about building a bike, I would need to write a book. It’s been done. I recommend Robert Penn’s “It’s All About the Bike.” Penn writes in eloquent detail about the frame, the soul of the bike, as well as the components, materials and design of his dream bike. He dismisses bragging rights about weight, but speaks convincingly of the geometry of the frame that “sets the parameters…Get the geometry of the frame wrong and you could end up with a bike that is at best uncomfortable, and at worst, dangerous to ride. Get it right, and the bike will have the handling characteristics you desire.”

At Seven Cycles, for example, Five Elements of Customization are clearly spelled out. Fit, includes comfort and injury management; handling and performance means that the bike is tuned for the way you are going to ride; tubing and materials are tailored to meet the riders’ needs; there is an infinite array of features and options from which to choose; and finally, the future. How well have you planned for years down the road?

Where a bike is built from the beginning, there is no stock, no inventory. At Seven Cycles, employees (clearly cyclists; note the “commuter parking lot,” an eclectic collection of bikes parked in the backroom) work with one bike at a time from start to finish, conception to shipping room.

Because I was already in love with my bike, my visit to the Seven factory (tours are available to anyone who wants to schedule) was not needed to convince, but to inform and confirm. It did. There’s nothing slick about this place. Thankfully. It is a place in which men and women are artists and take seriously their role in making dreams possible. A bike begins with a box of unrecognizable things and a manila folder with specs and notes pertaining to that one and only bike-to-be. From step one the contents of the box/folder become an identity. The resulting frame is meticulously crafted, painstakingly checking alignment and welding perfection until, in the final analysis, the frame is inspected and tested by “The Enforcer.” If any part is found wanting, there is no patch. The build begins again.

Frame

Vandermark, engaging, enthusiastic and immediately comfortable, brings to Seven Cycles a mix of savvy yet ardent practices and technical skills. His own background as a sculptor and mountain bike racer drive the confluence of art and science in both his bike and business design.

It is foolish to think that a bespoke roadbike frame is the total story. In fact, Vandermark has cycled his way along routes from city traffic to the open roads, from deep woods and challenging trails to racing and casual sojourns. Based on personal experience, and always open to new horizons, Vandermark has designed bikes to accommodate a variety of purposes and riding styles. From road and mountain bikes, to cyclocross, gravel, and future travel bikes, Vandermark keeps his proverbial finger on the pulse of cycling trends. And each is built for the individual.

A candidate for a custom bike must be willing to make informed choices. A bespoke bike has a price tag. For some it might be equivalent of a monthly mortgage payment, or possibly even the cost of the entire house that one’s grandparent purchased way back when.

Extravagantly selected options could lead to an unaffordable purchase. On the other hand, the custom process allows a rider to weed out the extras that are inappropriate or irrelevant. For example, on my own bike I reduced the cost by eliminating a paint job, and choosing components that are sufficient to meet my needs and no more.

Furthermore, an avid cyclist often lusts for new and different bikes. Once one is built for him or her, there is no need to keep shopping. Perhaps, in the long run, a bespoke bike is the economical approach after all.

But, the bottom line is choice. If riding is what you choose to do and what inspires and gladdens your heart, giving yourself the best possible experience with a custom bike might just be the sugarplum that dances in your head during this and every cycling season to come.

Active and Passive Waiting

Passive waiting indicates defeat; active waiting signals hope, expectancy. The runner waiting for the gun to go off waits with positive tension anticipating a winning effort. The cyclist who commits to hours of endurance training does so with the expectation that race pace will be longer and climbs stronger

In the Christian calendar, Sunday, November 30^th was the first Sunday of Advent. A prominent theme of the Advent season, the weeks and days leading up to December 25^th, is WAITING.

In fact, to oh so many of us, the entire month of December seems to be a time of waiting. Waiting to give and receive gifts on Christmas morning, each day of Hanukkah, or for whatever gift-giving celebration one observes, is only a part of the waiting.

There’s the waiting for cookies to finish baking, waiting for snow to fall and when it does, the waiting for cross country ski and VAST snowmobile trails to accumulate enough to use without the aid of snow guns. There’s waiting in line, waiting for the car to warm up, waiting for the coffee to brew and waiting to get in gear the morning after a late night.

There’s waiting for Winter Solstice to finally turn the tide on daylight hours and, for some, waiting to get back outdoors for spring and summer sports.

Sometimes waiting seems like a monumental waste of time: waiting for someone who is late, waiting for your child to finally get dressed so you can take him to school, waiting for your daughter to finish her hockey practice and waiting for your elderly parent to painstakingly choose the perfect greeting card on a shopping trip.

However, I have recently been reading advice to make good use of time spent waiting. Athletes are known to resist the inclusion of recovery in their ambitious training programs. Perhaps waiting is a built-in recovery period. Yoga instructors ask participants to “be in the moment.” Waiting does that too, doesn’t it? “Slow down before you get hurt.” Have you heard that one? Rushing about frantically is a health hazard. When stuck on hold, breathe, reorganize and proceed mindfully.

When forced to spend minutes or longer in waiting mode, if we can practice settling, breathing, thinking and letting life flow through us, perhaps we can make waiting something positive instead of negative, something beneficial instead of harmful, a gift and not a punishment.

Like everything else we do, waiting is a skill to be practiced and the more we practice, the more we will learn about ourselves, the more we will seek and find, the more we will notice and actually see, and the more proficient we will become at doing so.

The holiday season is a time of mixed emotions. It is a time of intensities and extremes from very good to very bad, from the deepest happiness to the most painful sadness. Traditions magnify joy and intensify grief. From a baby’s first holiday or the happy couple’s anticipation of their June wedding to the terminally ill patient or failing senior waiting for the end to come, the range of emotions, memories and expectations of a holiday season are infinite and indefinable.

But no matter how we cut it, the month of December is here and it will return again in another calendar year. On the 31^st we will ring in the New Year and start all over again.You may even say “I just can’t wait until …!”

Perhaps a gift we can give ourselves this year is to learn to wait – not patiently with the lid firmly locked down on our enthusiasm, but in time spent alone with ourselves, our innermost thoughts, feelings, hopes, dreams, fears and expectations. In so doing, may we find peace. May we feel the strong bonds of community with family, neighbors, like-minded others and, in the long run, with humanity itself. May we learn the true value of waiting. After all, in waiting, we must have faith that there is something to wait for, something better ahead, something worth living another day, putting one foot in front of another, striving for. There are people with whom to connect. There are goals to be achieved. There is performance to be maximized. There is health and well-being to realize. If the waiting is active, not passive, it will support and sustain growth. Perhaps the real question is, “What are we waiting for?” And, “how are we waiting?”

Seasonal reminder of Maine moments and memories by Pam’s Wreaths, Harpswell, Maine

HAPPY HOLIDAYS. MERRY CHRISTMAS. HAPPY NEW YEAR. TO ALL.

Winter Hiking

Photo: Jeb Wallace Brodeur who knows plenty about winter hiking!

Temperatures are dropping, the white stuff is in the forecast and restlessness tugs against the temptation to grab a good book and settle in by the fire. With a few exceptions, most bikes, boats and summer gear are packed away for next year.

Then the email rolls into my inbox. “Hey, who wants to do some winter hiking?” What on earth does that mean?

It appears that there are two kinds of winter hiking. One involves multi-day excursions that are borderline tests of survival skills while the other is simply doing what you do in the summer but adapting to winter terrain and conditions. Let’s look at the latter.

To get outdoors to hike in the winter requires the same steps as doing so at any other time during the years, just more of them.

Establish a destination. Roaming randomly is not a good plan, especially when weather conditions are sometimes dangerously variable. Hike with others and be sure that friends or family members know that you are headed out, where and for how long.

Gear is important. Hiking poles are especially helpful in the winter. Layers of warm and warmer clothing, a shell that is wind and rain resistant, gloves, hat, good socks and footwear, and later a buff and maybe some handwarmers.

You will want to regulate your body temperature by shedding or adding layers as you go. While you’re at it, stuff a few dry items into your pack such as extra socks and gloves.

Also in that pack be sure to have a healthy supply of fuel. The usual fluids and snacks are good, but extras as well as a thermos or two of something hot are even better. Don’t forget that water in the hose of a hydration pack can freeze; so can solid foods. Because you will be gradually extending your winter hiking expeditions, you will learn what works and what doesn’t as you lengthen distance and increase hours on the trail.

HIKING FITNESS

Perhaps the best plan is to consider winter hiking as a continuum. Just as one season segues into another gradually (usually), adapting to the challenges of the outdoors should happen over time. Shocking the system with too much, too soon is endangering to health and safety as well as a sure-fire way to blight budding enthusiasm.

Hiking is an excellent way to increase and/or maintain fitness. Repetitive walking and climbing movements build muscular strength, while practice on diverse surfaces improves balance and coordination. The heart, lungs and skin adapt to the cold as a sense of well-being gains traction.

When you’re not on the road or the trail, spend some time training core strength and stability to help you deal with the additional weight of a pack as well as unexpected missteps and off-balance maneuvers along the way.

Flexibility exercises help to maintain joint integrity while preventing inappropriate muscle tightness that could lead to injury. Lower body strength needs are obvious, but it’s not all about the quadriceps. Be sure to balance all muscle groups by addressing the lower leg as well as the upper, back and front, inside and outside. And, of course, upper body strength is important for pushing and pulling, reaching, clasping and utilizing poles effectively.

Search engine results for “hiking fitness” are plentiful. A better approach might be to visit a fitness professional to design a program appropriate to you and your individual needs and goals. Beware of any training plan that is promoted as one-size-fits-all.

Remember, a hike is not a one-time deal. Begin with shorter, easier routes and gradually intensify the effort by finding longer and more difficult trails.

A hike is a hike. A simple winter’s walk on a class 4 road could well be the hike for you. More likely, however, trails will beckon and you will be drawn to greater adventures. As you build endurance and capability, and as hiking regularly becomes habitual for you and your companions, you will want to enlarge the boundaries of your initial outings.

WINTER WHITE

Snow is beautiful. It is also wet, cold, slippery and often unexpected. It can hide pitfalls or make them more navigable. Snow can cause or cushion falls, make you work harder going up or easier sliding down. It can blanket you in insulation or chill you to the bone. It can surprise you with dehydration and fiercely bounce the sun’s rays back to your eyes and skin. Bottom line – prepare and prevent snow hazards.

Watch the weather forecast. Wear appropriate boots, gaiters, and waterproof outerwear. Carry snowshoes for deeper amounts or shoe grips such as stabilicers or yaktrax for slick. Hydrate purposefully and apply sunscreen liberally.

Maneuvering through snow demands additional energy and effort. Beware to assess your ability realistically and heed signs of onset of fatigue. It is always better to turn around early than to get stuck far from your base, miserable and potentially at risk.

Even on shorter hikes of only a few hours, it is wise to be prepared packing with you a flashlight, first aid kit, waterproof matches and an emergency blanket. If your cell phone works, great. Don’t rely on it.

Fortunately there are ample resources for hiking in Vermont. For example, go to http://www.greenmountainclub.org/ to find hiking advice and destinations. Note that on the Long Trail, trail blazes are white and might be hidden beneath deep snow or difficult to see.

Winter is not a good time to get lost. Heed advice to carry a map (many are available at GMC) and a compass, and be sure you know how to read them.

By the way, when you visit the Green Mountain Club online, by phone or in person, be sure to learn more about what they do and what they offer that might appeal to you. There are group hikes appropriate for all levels, workshops, lectures and events. Granted, much of what you may learn is common sense, but even the brightest among us needs to have rational information organized and presented as functional and accessible.

MENTAL AND EMOTIONAL FITNESS

Vermont offers unlimited opportunities to explore the outdoors all year. Because of changing seasons, there’s always something new to see, even along the same path. Summer’s lush, green foliage gives way to an often drab stick season. While it is prudent to stay off trails during mud seasons, and be careful in the woods during hunting seasons, dirt roads and recreational paths offer unrestricted venues to keep the legs moving.

A hiker is often surprised to find distant views through bare branches. A narrow trail opens to expansive vistas that carry thoughts along with it. Changing light and shadows, snow cover, frozen brooks, sunrise, dusk, all take on new meaning.

Research proves that physical activity is a healthy antidote and potential cure for sadness, discouragement and even clinical depression. To work it’s magic, exercise must be performed regularly. Add to regular practice stellar scenery and good friends and you have a solid reason to get out and hike. Even in the winter. Especially in the winter.

PUNCH-LIST beginning OCTOBER 31

A punch-list helps you organize the season ahead and make sure you miss nothing. Create your own and see what rises to the top.

Be safe on HalloweenJ AND have fun! Take lots of photos. Text some to your mom. (If you can’t, you might not want them out there ………..)
Don’t forget to set your clocks back on Saturday 11-1 before dawn 11-2.
Then there’s Election Day. Hard to complain when we don’t make it to the polls. Your vote may be but a drop in the bucket on the National front, but individual votes DO make a difference here in Vermont.
Skiers – don’t get caught with your dull skis in storage and your gloves heavens-knows-where. Remember that broken buckle on your ski boot? Then there’s that lower body strength training you were going to do … Snow is already in the forecast. There’s just enough time to get it together.
Then there are snow tires to consider – but probably not yet.
Cyclists, hikers and summer sports enthusiasts – have you been easing back in October ready to play in November, and start base building over the winter for a spring ramp that will have you on the road or up the trail as soon as the mud clears? Surely you did not put your gear away muddy or leave it strewn in the back of the car.
Most everyone can agree on Thanksgiving as a holiday to celebrate. If you are local to Central Vermont, go to http://www.barrecongregational.org to register for this year’s 5k Gobble Wobble – 9:30 a.m. on Thanksgiving – perfect way to start the day before you start on the turkey!
I know, I know, we all like to buy local. But, check out http://www.pamsmainewreaths.com/. Wonderfully fresh and beautifully hand-constructed wreaths by an amazing woman who lives near my summer hangout in Maine and runs her beloved wreath business out of her home with lots of help from family and neighbors.
As the temps drop and we kick into high gear for the Vermont winter, it’s a good idea to look back over the months behind and carry forward that which sustains us. It is also the time to look around us and be good neighbors. If you have ever lived in a big city, you know what I mean when I say that city dwellers learn the fine art of avoiding eye-contact when walking down the street, have the fingers of one hand wrapped around a pepper spray as they approach the entrance to their apartment building, and rarely know the person who lives down the hall much less at the next block over. Here in Vermont we wave to passing drivers on our way to jobs and work to help supply those in need with everything from tires to warm coats to fuel and food. 10. As we segue into November, it is time to get real about shorter days and adapt accordingly with as little whining as possible. Don’t negate the beauties of a quiet hour in front of the fire with a book. (If you are saying, “yeah, right, in your dreams” – perhaps you should join me in reassessing what is busy about our lives and prioritizing that which is most important, yes, but also that which fills us with the satisfaction of sharing and living our moments meaningfully with family and friends. I love what I once read. Paraphrased – “Lose the word BUSY. It is a four-letter word. Instead say BLESSED or RICH WITH OPPORTUNITIES or POSSIBILITIES. And, if that doesn’t work, you are probably spinning wheels inappropriately.” Good idea anyway.

What can you add to this list? Or how can you adapt it for yourself?

I know that one thing I hope to do in the days, weeks and months ahead is to remain open to possibilities as well as to others. I have always believed that peoples’ paths cross for a reason. How often have you connected with another and some time later, probably within a different context, that person reenters your life?

Let me share with you a photo I recently received from someone who has become dear to me. It is a shot of the sunrise taken recently from the deck on which I sat for hours each morning last August.

It is a reminder that seasons change, kids grow up, parents age; but some things are always the same.

OCTOBER SUNRISE