My first bike ride

Today, at 10:30am I set out on my bike for the first time. I was very pumped up and looking forward to making my way to the Bike Rack to also purchase my bike shoes.

This was my route:
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The total distance was 4.5miles and I got to my destination in 25 minutes. At the Bike Rack, I purchased my Shimano Spd Mountain Shoes (SHWM60. The Bike Rack was selling it for the same price as I would get it online, but I always qualify for a 10% discount as a member of DC Tri Club. So I got the shoes for $90. In addition, the store changed my pedals for free so it was SPD compatible, and then I bought the cleats. Total cost was $115.




Now, since I changed over my pedals, I had to learn now to use my new shoes as they lock into the pedals. I practiced locking in and locking out a few times and headed back out to go home. I took my time, and even when I didn't need to, I locked in and out of my pedals. About 15 minutes in my journey, I was coming up at a traffic light. I was attempting to unlock from my pedals but that was unsuccessful and as such I came to a grinding halt with my feet stuck to my pedals. Needless to say, I toppled over into a pile a hardened snow. While my ass begun to freeze, I struggled still to unlock my feet. Eventually I got it, and up again I went and journeyed home without any further misfortunes.

Fun!!!!!!!!!!!!!!!!!!!!!!!!!!!

Multi-sport clinic #2

Last Saturday (yesterday) I went to my second in my series of mutli-sport clinic put on by The Bike Rack, in collaboration with Vida Fitness. The session was titled-Swim training/Open water and Swim/Bike Transition. The focus on this clinic was swim technique in an endless pool. The instructors allowed each swimmer to go in the pool one at a time, and critique our form. I was a little nervous at first since I've only learnt to breathe in the water a month ago and with all the snow we have had I had not been practicing. However, I just said "What the heck!" and when it was my turn I jumped in and did my thing.

I was pleased with my performance. Jen, our instructor gave me a few tips. I needed to turn my body more, reach with my hand more and catch the water with my hand coming down at a 90 degree angle while brushing against my side. When my arm is coming out of the water, I need to keep my shoulder relaxed and drag my fingertips at the top of the water.

Based on the feedback, I have a good catch faze but I need to work more on keeping my hips and legs more aligned with the water and keeping my head down to help with my balance in the water.

All in all, I was very happy I went even though I'm still recovering from the cold. I'm getting there, one step at a time.

The week or two that was...

Since February 5 I have not been able to go to swim classes. We have had a record snowstorm with a blizzard in the mix. However, I have done a lottttt of walking, in large part because the closest metro to my house was closed due to the weather. I still have not tested out my bike yet also. Hopefully this weekend that will all change.

So it hasn't been a total loss. I had also mixed in some cardio and core work at home.

This past weekend, as a job coach I worked at the movie theater with the individuals I support. I've never spoken about my job too much, but in short, I'm a job coach working with individuals with developmental/intellectual disabilities providing supporting employment. So the guys I work with are ushers at the movie theater which means I have to help them with their roles and a major part of that is to clean the theaters when the movies end. So needless to say, I get a lot of workout doing stairs drills while I check the rows to ensure they are clean. So I got in 20 hours of exercise this weekend while working...not bad.


Today, however I have a cold. Hopefully, I'll feel well enough to return to my swim classes tomorrow.

So that is the current status. Looking forward to a great week (if I can shake this cold)

Work out tracking

Today was a light day. I did some strength and core training. Warm up exercises, stretches, jump ropes, squats, push-ups, sit-ups, sky jumps, warm down, stretches.

That pretty much sums it up. Hoping to ride my bike soon, but we'll be seeing snow in DC for most of next week.

**off to bed***

Swim Lesson #3- Takoma

I was very excited to attend my next swim class, following my successful attempt to learn to breathe while I freestyle. We had a different instructor and it worked in my favour. She was able to give me some additional tips and my breathing continues. I actually need to work on my kick more. I seem to be kicking from the knee down. The motion I should aim for is one similar to kicking a soccer ball. I played 'football' (the Jamaican term) in high school, so that shouldn't be too hard now right. Well I'll continue to work on it. The small progresses are adding up.

I can breathe, finally!

This morning, I went to the pool to practice my breathing before my next swim class tomorrow. To my great fortune, one of the life guards came over to give me some one-on-one instruction. He started by telling me to stand in the water, lower myself while blowing bubbles out, then come up and inhale and repeat about 5-6 times. After that I did some drills of pushing off the edge of the pool, and gliding. Next, I used a board to hold on to, with my head up above the water, and practiced my kicks , moving my legs in a scissors-like fashion. As an extension of the previous drill, I then did the leg kicks, while I practiced my breathing with my head going directly down (counting to three), up to breathe and repeat. For the next drill, instead of breathing directly down, I turned my body to the side I wished to breathe on.

Once I had that down, the next step was to use another flotation device around my waist and put all the drills and techniques together. With my palms cupped, I pushed off the edge of the pool, reaching forward with my left hand and bringing the water to my side and back. As my right hand comes up, I turned my head to the right and inhale, then reach forward with my right hand, legs kicking along the way.

With that in practice, I was finally able to breathe! This is tremendous for me. I'm ready for my next swim class now.