Exercise – The Spoke And Word™

June 20, 2021 Jhciacb

The Toll…

It’s harder to get moving these days, and when I do, I more resemble Detective Fish from Barney Miller than an advocate for fitness over the age of 60. My body is feeling the effects of an absence of sleep.

If there’s a weakness in my physical life, it’s that recovery isn’t an option. I still do all the physical things I’ve done since my teens, I’ve simply given away on those hours when exercise recovery takes place. Due to a variety of reasons, I get just 4 to 5 hours of broken sleep each night.

I’ve struggled with sleep since I heard that first trashcan lid make contact with its base on my first morning of Boot Camp. That noise came as such a shock, I immediately began developing a system of anticipating subsequent trashcan lids, alarms, and anything else which might intend to wake me. By the time I completed my term in the United States Coast Guard, I had lost the ability to sleep for more than 4-hours at a stretch.

From the Coast Guard, I would go through a series of jobs involving shift work — very often swingshift and graveyard shift, with sleep taking place during the day in bits and pieces as I was able. Eventually I’d settle into a career of fitness training, but that involved taking clients as early as 4am and and often as late as 8pm.

A fear of oversleeping worked against me. In time I was able to weed out the early and the late client sessions, but years of being a poor sleeper created synapses in my brain and body that manifest for life.

In 2005 I saw a sleep specialist. When I described my sleep habits, combined with my physical lifestyle, he suggested I cut significantly back on the physicality of my life. I explained that exercise is primary in my life, as much for mental stability as it is a physical outlet. He said he understood, and told me to expect my body to break down in time. For a long time I fought that — successfully. I just did what I did, ate what I ate, and slept when I could. I did okay with that.

In time though, I’d add into my life the hobbies of writing, photo editing, and actually expand on daily exercise — all while accepting my role as a caregiver for my aging mother. What could possibly go wrong…? Actually, I’m kind of proud that I make it all work, and I do. With one problem though…

I sleep less than ever and I feel myself breaking down.

Caregiving has put me in a position where I need to stay up a little later and wake a little earlier each day, in order to accomplish the things that fall through the cracks in my hurry-scurry day-to-day. I do most of my writing and photo editing either before my mother wakes up or after she goes to sleep. Notwithstanding, the administration of my business, workout planning for clients, correspondence, and just finding some quiet time.

To paraphrase George H. W. Bush…

The Jhciacb way of life is not negotiable.

I’m beat up these days. I ache, crackle, and move slowly if I’ve been seated too long. Wrapping my fingers around a barbell at 6am requires a mental coaxing that’s new to me. When I walk into my bike room each afternoon, my mind spies the bike of the day while my body cries for a nap instead. Each morning, when I could attempt to sleep for another hour, I wake up and write. I choose movement. I choose creativity.

I’ll continue to do the things that feed my mental health, my confidence, and my need for physical and creative outlets — at the expense of the sleep which I also need. Besides, nobody ever died from a lack of sleep. Well, not immediately anyway.

This is what I think about when I ride… Jhciacb

This week by the numbers…

Bikes Ridden: 6

Miles: 170

Climbing: 7,200

Mph Avg: 15.4

Calories: 9,700

Seat Time: 11 hours 02 minutes

Whether you ride a bike or not, thank you for taking the time to ride along with me today. If you haven’t already, please scroll up and subscribe. If you like what you read, give it a like and a share. If not, just keep scrollin’. Oh, and there’s this from Ray Wylie Hubbard. Enjoy…!

May 23, 2021 Jhciacb

Falling Down…

I got word last week that another friend had been hospitalized due to a fall. That’s the fourth time in 6-weeks someone I knew fell and needed care beyond Band-Aids and Bactine.

It stands to reason that anyone hospitalized due to falling is probably older. We all know the story — an elderly person loses their balance, falls, fractures their hip, and ends up in a skilled rehab facility, assisted-living, or worse. However, two of the four people I know who recently fell are my age.

Falling isn’t just something elderly people do. Falling is something that can happen to anyone who is in a hurry and isn’t paying attention to their surroundings.

Since teaching balance is a big part of what I do for a living, and that I’ve conducted workshops on balance and fall prevention, it’s a topic I can speak to with authority.

There are certainly physiological reasons why people fall — inner ear deficiencies, low blood pressure, compromised skeletal structures, muscular weakness, medications, etc. Often falls related to these can’t be helped.

I’ll argue though, to my dying breath, that most falls can be avoided — at any age. If I can use this platform to offer some suggestions on how we might all avoid falling, these are the three that matter most…

1. Know where your feet are…

I say it to clients every day of my life…

Know where your feet are…!

Create the habit of thinking about your feet — all the time. It’s really that simple. Think about your feet when you’re walking. Think about them when you’re standing. Think about your feet when you’re seated — yes, even when you’re seated. Falling often happens while standing from a seated position, or in the first steps after standing.

Create an awareness, over time and by regular practice, of where your feet are. Develop a relationship between your brain and your feet. Creating that bond isn’t hard, and it can go to great lengths in avoiding debilitating falls.

2. Slow down…

This is probably the most stressed-out and hurried generation of human beings, ever. In all things physical though — in cleaning, doing yardwork, hauling things from the car, carrying laundry, cooking, performing work duties, and even in most exercising, slow down.

It may be overstating the obvious, but unless somebody is standing beside you with a stopwatch and there’s a gold medal waiting at the end of the race, there’s no reason to hurry through any physical action — especially around the house or in the yard.

3. Be aware of your surroundings…

Falling often happens when people are distracted and aren’t paying attention to their surroundings. End tables, changing floor surfaces, sprinkler heads, partially opened doors, small pets, and objects left on the floor are common contributors to falling. They are not causes of falling, they are contributors.

Carrying something while distracted increases the risk of falling. It doesn’t matter if it’s groceries, a broom, a bucket of tools, or a toddler. If one isn’t paying attention to what’s around them and their hands are full, the likelihood of falling increases.

That’s it — all I got. I’ll suggest that most falls are the result of one or a combination of these three aspects of daily movement.

1. Know where your feet are…

2. Slow down…

3. Be aware of your surroundings…

If, over time, you can turn these into habits by practicing them regularly, it will reduce your likelihood of falling and in-turn reduce the risk of becoming injured from a fall.

This is what I think about when I ride.. Jhciacb

This week by the numbers…

Bikes Ridden: 7

Miles: 190

Climbing: 8,400’

Mph Avg: 15.1

Calories: 10,800

Seat Time: 12 hours 37 minutes

May 3, 2020May 3, 2020 Jhciacb

A Shift In Exercise Plans…

Each day I see a few more bikes on the road. San Diego County has actually encouraged cycling, so long as social distancing guidelines are met. Bike shops, according to the county supervisors, are an essential business.

I’ve received multiple messages from friends requesting guidance in resurrecting the dust covered bikes hanging in their garage, or for seeking help with purchasing a new bike. I don’t think this is a temporary trend. I say that, not as a bicycle enthusiast, but as somebody who’s been in the fitness industry in various capacities for much of my life.

548F6A21-8C22-40DE-B871-B9498EB2D9E0

Gyms and fitness centers will begin reopening soon. Many workout enthusiasts will return to their deeply embedded rituals, regardless of what consequences await them. They’ll be so glad to get back to their habit, that risking their lives will seem like a small price to pay.

Many gym members won’t return though. During the last 6 weeks, tens of thousands of people who thought they couldn’t live without the gym discovered that they can. Some took to running, some to home-based workouts, while others discovered hiking, backyard yoga, or participated online workouts.
5DE0E855-0EA3-4ECC-B562-96472D0BD0CA

For those who do return to the gym, they’re going to find a very different place than they left behind. Many won’t find their experience as enjoyable as they once did and will walk away. People may not be comfortable wearing masks while doing indoor cardio or in group classes.

The suggested 6-foot space between members will have a major impact on square footage. Facilities will have to limit the number of persons allowed in at a time. Some members are sure to be frustrated from this, and will invest in home workout equipment or look for alternatives to the gym.

The emphasis on members cleaning up after themselves will dissuade more than a few from returning. The added payroll of personnel needed to clean up after the members who refuse to clean up after themselves will be reflected in membership dues.

I suspect monthly dues with most gyms will increase as annual membership contracts renew — this the result of a decline in membership volume for reasons previously mentioned.

For many, cycling won’t be on their radar as an alternative to the gym, but as they look for a physical release, that may change. Others are already curious — even if in a standoffish way. These are actual quotes from messages I received this week from friends interested in taking up cycling:

“It looks so dangerous…”

“I don’t want to get hit by a car…”

“Those seats are so uncomfortable…”

That they contacted me at all, suggests they’re considering cycling as a fitness option. That’s a beautiful thing. Cycling has the ability to fulfill the need for exercise, recreation, a family activity, and much like golf, it’s a perfect outlet for a physical release in the social distancing era.

Here’s a few random suggestions, not in any particular order, for those who are considering cycling as a form of recreation or exercise.

– Start slow. Like any form of exercise, ease into it. Start by riding just 2-3 miles a few times a week. If you enjoy it, add to it gradually.

– If you already have a bike, but haven’t been on it in a while, take it to a reputable bike shop or mechanic and have it looked over and tuned up. Basic tuneup’s generally run in the $70-$110 range.

– If you’re looking to purchase a new bike, and you’re not an experienced cyclist, you should probably spend less money than your local bike shop will encourage you to spend. An excellent rule when purchasing at a bike shop, is to ask them to recommend a bike for you. When they do, then ask what bike they would recommend for 50% of that price. That’s an excellent starting point.

– The weight of of bike can be important, especially for more advanced riders, but should not be a determining factor for a new rider when purchasing a new bike.

– There are many styles of bikes available: Road bikes with low handlebars and arrow dynamic geometry. Comfort bikes with upright handlebars and a more comfortable riding position. There are mountain bikes, gravel bikes, and beach cruisers. There are hybrid bikes which cover multiple bases. Before you think about purchasing a bike, think about the type of riding you may want to do — be honest with yourself. Bounce this off of friends and family members who know you well and ask for their honest feedback.

Cycling is going to experience a renaissance in the coming months. Bike lanes, gravel trails, parks, and boardwalks will experience traffic they haven’t seen in years. In time, some of that will taper off, but the net-positive gain will likely be permanent.

Gyms on the other hand, as I wrote in this blog post six weeks ago, are going to be changed forever. They’ll have fewer members, there will be fewer facilities, and monthly membership dues are sure to increase. I suspect some national chains, as well as some mom-and-pop outlets, will close permanently.

Despite all the nonsense going on in the world, or perhaps because of it, people will continue to seek out a physical release from the stresses of life. The nature of that release will be evolving in the coming year, and cycling may be a part of it for some.

If you have a lifetime gym membership to your local gym though, this is a good time to ask yourself whether that’s for your lifetime or the lifetime of the gym.

This is what I think about when I ride… Jhciacb

This Week By The Numbers…

Bikes Ridden: 7
205 miles
10,050’ climbing
15.1mph avg
11,500 calories
13 hours 28 minutes seat time

October 20, 2019October 20, 2019 Jhciacb

The Power Of Nonsense…

“Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it’s the only thing that ever has.”

Margaret Mead

I call it my morning nonsense — that single hour each morning, before my workday begins, when I sit on my sofa and exchange ideas, information, and entertainment via the internet. It’s a transitional time for me — a bridge between my peaceful slumber and the efforts of my impending day. I sit with with my dog on my lap, a kitty at my feet, the space heater humming in the distance, and I connect with people near and far via an invisible and instantaneous web.

Central to that nonsense, is this blog you are reading and its corresponding Spoke And Word page on Facebook. The Facebook page is a platform similar to this one, where each morning I post one picture from my bike ride of the day prior, and expand over several paragraphs on what I might have been thinking about on the previous day’s ride.

It seems riding, writing, and sharing are central to my life — I am compelled to do all three every day.

If there’s any purpose to this riding, writing, and sharing, and I like to think there is, it’s that I’ve always hoped my photographs and musings would inspire others to dust off their own bicycles and take a little time each week to see the world from this rolling point of view.

Silly as it sounds, this morning nonsense is something I’m very proud of. Proud, in part, because I do it consistently — seven days per week. Since I have a life’s history of inconsistency, I feel this has a legacy aspect to it worthy of pride.

Since I began this blog and its corresponding Facebook page nearly a year ago, i’ve been contacted by over a dozen people, some who I’ve met, and others who I’ve never met, who’ve let me know they are riding their bikes again, in some cases for the first time in years. Others have asked for my help in purchasing bikes. And a couple of people, who have never ridden a bike in their lives, have asked for my assistance in learning.

I’ll always drop whatever I might be involved in to answer questions about cycling or to help somebody pick out a bike that fits the type of riding they do — or help them explore what type of riding suits them best.

Bicycles can be both transformative and pragmatic. Bikes are the most direct path to freedom I’ve ever known. They are also the most efficient form of transportation ever conceived. I use mine for both — recreation and transportation. Again, I’m proud that I’ve inspired a handful of people to use their bicycles for recreation and/or transportation also.

When people talk of the vast wasteland that is social media, I’m often inclined to agree. However, when I look at the miraculous nature of the internet, and what it can do when its power is used with good intentions, I can’t help but think we live in the most amazing age in human history.

A technology is only as good as its use. Each day, as I conduct my morning nonsense, I intend to use this technology exclusively with good intentions. If I reach a couple of people, fantastic. If they reach a couple more people, that’s even better.

I’m not sure if Margaret Mead ever rode a bicycle. As I ride mine though, each day through the hills, vineyards, orchards, and the coast lines of San Diego county, she sits quietly on my handlebars and asked me to share my view with others, that they might do the same.

This is what I think about when I ride… Jhciacb

This Week By The Numbers…

Bikes Ridden: 5
187 miles
8,400’ climbing
15.0 mph avg
10,500 calories