So…What Now? Beating the Post-FreeWheel Blues.

Remember this?  Just a little over two short months ago we were pedaling our way across our great state and taking advantage of the warm hospitality of our host towns as we took over courthouse lawns and fairgrounds.  What a week!  What an adventure!  What an exhausting trip!  What next?!

It’s not uncommon for people to experience a case of the blues after completing something like Oklahoma FreeWheel.  Most would have been planning, training, thinking, dreaming, obsessing over this adventure for as long as a year (or more).  Immediately after the tour you’re tired, but proud of yourself, and you regale your family and friends with tales and pictures of your great accomplishment.  But there comes a point when you’ve run out of people to tell your stories to, and you realize how empty life can feel when you don’t have the next BIG THING to look forward to.  So, I will ask the question again… what next?

Embark on another adventure

There are so many rides and events out there, it is hard to count.  If you managed to complete FreeWheel, then you are more than capable of participating in a local century or another bicycle tour.  Two rides I can think of off the top of my head that are coming up very soon are the Dam Jam and the MS 150.  Both are great rides that are very well organized–I hope to see you out there!

If you are interested in doing another bicycle tour (in additional to OK FreeWheel 2013, of course!), check out the Bicycle Tour Network.  You can search for tours based on location and date, and as you will see there are a lot of great opportunities out there for you to explore other parts of the country by bike.

Build on your experience

Whether FreeWheel 2012 was your first or 31st FreeWheel, I’m sure there were lessons you learned during that week.  Why don’t you use this time to apply that experience to improving your next FreeWheel?  The following 3 points are the key things that I always look at after completing any sort of event.

1. How was my fitness?  You might have noticed during FreeWheel that Oklahoma has a few hills.  Throw in some heat and wind, and you can have quite a challenging ride.  How were you able to handle those difficulties?  If you are someone that really struggles riding up hills or into the wind, take this time to start building strength so that you are more physically able to complete the ride in an enjoyable manner.  After the age of 30 most people start losing muscle mass, and this really increases once you hit 40.  Try doing some strength training just once or twice a week and you will start noticing some huge benefits.

2. How was my equipment? This is a pretty easy issue to address.  If your tent leaked, if your shoes caused you pain, if your bike shorts were see-through, maybe it’s time for you to upgrade.  Our sponsor bike shops (Tom’s Bicycles, T-Town Bicycles, Sun and Ski, Lee’s Bicycles) all have the best equipment and expertise to help you have the most enjoyable experience possible at your next FreeWheel.  This is also a great time to invest in a bike tune-up or overhaul to ensure that your steed is healthy and ready for your next trip together.

3. How was my attitude? Any endurance activity can leave the most positive of us in a grumpy mood when we are hot, tired, and dirty.  In those moments, it can be hard to appreciate the bigger picture of what bicycle touring is all about.  If you found yourself focusing on the negative throughout the week, maybe it is time to think about what you can do in the future to better appreciate the scope of your grand adventure.  Trust me, letting go of the small stuff (and most of it is small stuff) will help you have a much, much better time.

Because it’s about the journey, not the destination, right?

Please let us know what events you are participating in by commenting on this post.  As for myself, my next event is in the triathlon world and is this weekend–you can check it out here.  Wish me luck!

Last-Minute Advice from Your FreeWheel Director

HOLY COW!!!  FreeWheel starts in only 5 days!  Can you believe it’s already here?

I’m sure that many of you are getting excited, making preparations, and, if you’re being honest with yourselves, feeling a bit nervous about your upcoming trek across Oklahoma. It’s ok to be nervous–I’m nervous, too!  This is my first time to direct one of these things, and I hope that we all have the best time possible.

That being said, I thought I would share with you some tidbits I’ve picked up from others, as well as personal experiences, that will help you truly enjoy your time on two wheels.

1. Let the day come to you.  Last month I competed in an Ironman triathlon, and the day before the race my coach called me.  I would imagine that you are probably feeling right now as I was feeling then–antsy, nervous, eager to go, wondering what you got yourself into, etc.  So we had the usual encouragement conversation, and then she said, “Just relax, let the day come to you, not you to it.  Your race is hard enough and there’s no reason for you to make it any harder than it needs to be.”

At that moment it was like a light bulb being switched on inside my head.  Sometimes we get so worked up thinking about the outcomes of what we are trying to do (i.e. how in the heck am I going to ride 70 miles today?!) that we actually make our task more difficult for ourselves.  So during that race I took her advice to the letter.  I relaxed, rode within myself, focused on what I could control, not on what others were doing, and let the day come to me.  The result was my best ever time and the most fun I have ever had during one of those races.

In other words, if there’s nothing else that you take from this blog, remember this: Take it 10 miles at a time, make sure you drink and eat enough, and just enjoy your day.  This is your VACATION, not a race.

Stopping at rest stops is a great way to make sure you take breaks, get enough food and water, and that you enjoy your day.

2.  Pace yourself.  I cannot emphasize this enough.  If you ride too hard one day, you will pay for it the next.  Remember this is a week-long tour, not a one-day ride.  Ride the first couple days a little slower than you normally do, hydrate, eat well, and get lots of sleep.  Trust me–your body will thank you for it towards the end of the week!

Riding nice and easy on FreeWheel.

3.  Know that something WILL go wrong.  And be okay with it.  You might have a flat, your tent might leak, you might develop rashes in “uncomfortable” places, you might lose something, you might not like the food that is being offered….There are a million and one things that could make you unhappy during this week.  How are you going to react when that happens?  Are you going to get upset, dwell on it, blame others?  Or are you going to take a deep breath and remind yourself that this is all part of the adventure?

What would you do if this were you?

I suggest that over these next few days you go through some mental rehearsals of various situations where things go wrong, and how you will respond.  It may sound goofy, but trust me, it works.

4.  Know why you ride.  Why do YOU want to do FreeWheel?

Though FreeWheel is the best vacation you can possibly have, it is also physically and emotionally exhausting.  And when we are exhausted we start to question why on earth we ever thought it would be “fun” to ride your bike across the state of Oklahoma.  So when that question pops into your brain as you are struggling through some difficult miles (as will happen to all of you at some point during the week), have your answer ready.

As for myself, I love the freedom of being on a bike, and the unique perspective I get of the outdoors.  I love the physical transformation my body has undergone since I took up cycling, and how good I feel after a long hard workout in the saddle.  I know that there is no greater thing then being able to leave all my cares and worries at home for a week, with my sole responsibility to get from point A to point B by bike.  For those reasons, a hard climb up a hill, or into the wind, or through rain, is worth every second of pain.

It’s a beautiful day in paradise!

Last but not least, the post-ride guiltless gorging on pizza and Braum’s ice cream is also mighty fine.

Therefore…Just Let Yourself Go on FreeWheel!

Mother’s Day Ruminations–Being Selfish for Selfless Reasons

Yesterday I enjoyed a lovely evening meal with my family in honor of Mother’s Day, and I hope my mom realizes how much I truly appreciate all she has done for me throughout my life.  She has done and continues to do all she can for myself and the rest of my family, never wanting anything in return.  Who could ask for more?

Despite all that, I do have a slight beef with Mother’s Day.  Ok, I’m not a mom myself (unless you count being the proud owner of the world’s cutest dog) so maybe I don’t understand, but it seems that at this time of year we are bombarded with images of moms who are 100% selfless 100% of the time, and that this is a good thing.

My case in point is this year’s P&G Olympic moms commercial.

I know that I’m SUPPOSED to feel amazed at how the love of a parent can help their children achieve extraordinary things, but when watching that commercial what I actually feel is pity for these poor women that give up their entire lives so their children can chase a dream.

You might judge me cold and callous for saying these things, but when working with people who are trying to get fit, or who are training for an endurance event, I find that their biggest obstacle to their fitness is their own seflessness.  How many of you out there (particularly moms) feel guilty when you take any time out for yourselves, much less time to train for something like FreeWheel?

Let’s be honest here–training takes time. l If you ride on Saturday and Sunday (which ALL OF YOU should ideally be doing by now!), and ride once or twice during the week, you are spending at least 10 hours doing something that is ultimately self-focused.  If you do not have family members that are doing this with you, it can be hard for them to understand the amount of time you need to dedicate to getting adequately prepared.  What can prove even more difficult is justifying all this “selfishness” to yourself.

But let’s look at this a different way.  With current predictions that 42% of Americans will be OBESE by 2030, maybe it’s time to stop living so selflessly and start being a little more selfish.  Everyone deserves to be healthy, and everyone needs time to make this happen.

In conclusion, I want all FreeWheel moms to hear this message loud and clear: the healthier you are, the longer you will live, and less of a burden you will be to your family, both emotionally and financially.  This is one of the few cases where your selfishness can be one of the greatest gifts to your family.

Sons/daughters/spouses/friends of FreeWheel moms:  Encourage your moms to ride!  Do whatever you can to enable mom’s selfishness, and make sure she knows it’s ok to do something for herself for once!

All of you:  There are less than 30 days to FreeWheel and the weather is beautiful.  No more excuses–get out there and ride your bike!

Riding to Eat…

Food–don’t you just love it?  I sure do.  In fact, before I got into this whole bike riding gig roughly 10 years ago, I was 50 pounds heavier, a chain smoker, and, after living in Russia for a couple years, could hold my own with just about anyone when it came to vodka.

When I think back to that time, I am amazed at the damage that I willingly did to my body.  Endurance sport has changed my life in so many ways, but the physical transformation has been the most evident.  I wish I could show some before and after pictures of when I was at my heaviest vs now, but not surprisingly I did not take many pictures of myself back then, and I think I destroyed any that were taken.

So how did everything change?  I can tell you that I did not wake up one morning and start eating salads, that’s for sure!  I love good food just as much as anyone–trust me–I will take anyone on in a pizza eating contest any day.

Riding a bike is a great fat-burning exercise that eats up calories like Cookie Monster eats up…well…cookies.  In order to properly train for an event like FreeWheel, get in good physical shape, or just feel good while on the bike, you have to approach food as a source of fuel.  Sports nutrition is one of the most confusing subjects out there, but today I thought I would share some of my tricks of the trade.

1. Eat!  Are you eating enough on days that you ride?  Contrary to popular belief, many people training for endurance events do not eat enough.  When that happens, you feel terrible (aka the dreaded BONK) and your body goes into emergency starvation mode, causing you unnecessary weight gain.  One way to ensure that you are adequately nourished is to eat a big breakfast of AT LEAST 600 calories.

One of my favorite breakfasts is a bagel with peanut butter on one half and Nutella on the other with a big banana sandwiched in between–YUM!  That comes to almost exactly 600 calories and is a fast pre-ride fueling feast!

You also need to make sure you eat enough when you ride–at least 200 calories per hour.  One of the great things about FreeWheel is that there are plenty of c-stores and rest stops along the way, so budget time and money to stop and eat.  My favorite c-store treats are Reese’s Peanut Butter Cups or even just a banana.  Hmmm.  That doesn’t sound at all like my breakfast, does it?

2.  Drink!  Have you ever heard of hyponatremia?  This is a common affliction that can easily occur when you are exercising for long amounts of time in the heat of the day (i.e. during FreeWheel).  Hyponatremia is when your body does not have enough sodium and your cells start to swell with water.  Though most cells can handle swelling, brain cells do not deal with this well and you can suffer from disorientation, hallucinations, even death.  Therefore you MUST make sure you are taking on salt when you ride.  Buy Gatorade at convenience stores, or, if you don’t like the taste of Gatorade, you can buy salt tablets at most bike shops.  Hammer Endurolytes is a great product that has worked well for me in the past.  Bananas are another great electrolyte replenishment option–they are chock full of potassium, and you get the added benefit of energy to help you finish your ride strong.

3. Be Merry!

I lived in Germany for several years, and my German friends would argue with me until they were blue in the face that beer was the best recovery drink out there because in addition to electrolytes it also has vitamin B.  That may be true, but I think the real “recovery” comes from rewarding yourself for the hard work you put in that day.  Our mantra is “Just Let Yourself Go” during FreeWheel, but I also think you should apply that during your training.  After a good day’s ride make sure that you are replenishing not only your body, but also your mind.  Go out for an indulgent meal, have a few drinks, get that sundae you’ve always wanted from Braum’s.  You deserve it!

4. PRACTICE!  Whatever nutrition “plan” you intend to follow while on FreeWheel, make sure your practice it during training.  The stomach tends to get in a bad mood when you throw new things at it when it is tired.  Experiment until you get it right–you do NOT want to be figuring this out while on FreeWheel.  If you want proof, ask me sometime about the  “Sloppy Joe Incident”.

Resources

My favorite cookbook: The Feed Zone:  Garmin’s pro cycling team’s chef shares his amazing recipes.  I LOVE everything in this–I have the muesli probably once a week at least.

My favorite ride fuel: Bonk Breaker Bars: Apple Pie is amazing–I think crack must be the secret ingredient.  I also love Honey Stinger Waffles.  Honey heaven.

My favorite ride drink: Gu Brew Electrolyte Tabs: My stomach does not react well to all the sugar in Gatorade, so I try to get all my calories from solids like Bonk Breakers or bananas and then I add these tabs to my water.  They taste great and have all the salt you need.

That’s it for now!  Do you have any nutrition tips you’d like to share?  Any questions?  Leave them in the comments!  Let’s get a discussion going!

Welcome to Joy’s first post!

Hi everyone!  Welcome to your intrepid director’s first ever blog post!  As the title of this page suggests, this is going to be a candid, off-the-cuff blog where you get to see a little inside my head. Watching the filmBeing John Malkovich might give you an idea of what you are in store for, so let’s roll out together on this journey down the rabbit hole…

As the 34th installment of Oklahoma FreeWheel approaches (in 85 days–EEK!) myself and an army of dedicated volunteers have been busy doing all we can to make this ride the best it can be for you.  So the purpose of this blog is not to talk about all the nitty-gritty planning stuff (which you can rest assured is being taken care of), but rather to discuss what participants can do to ensure they have the best time possible while on the ride.  Therefore my random ramblings are going to focus on things such as the host communities, bicycle riding in general, how to train for FreeWheel, where to find the best pie on the route, and so on and so forth.

If there is a particular topic you would like to see discussed on this blog, shoot me an email and I’ll see what I can do!

Last week, my husband and I had the unique pleasure of going to southwestern Utah with the sole purpose of doing what we love most–triathlon training.  For those of you that don’t know this about me, I am a repeat offender when it comes to Ironman triathlons.  I still don’t know why, but swimming, biking and running stupidly insane distances all in one day has this hypnotic appeal. Plus I get to eat a lot of pancakes.

 

This is Tim and I after finishing an Ironman in Idaho.  As you can tell by our faces we had a blast.

Anyway, I digress.  The point is that since we are doing another Ironman in Texas in May, we decided it would behoove us to go to St. George Utah and Zion National Park and just train our butts off for a whole week.  In 6 days’ time we trained for a total of about 30 hours, which included over 300 miles of cycling in some of the most challenging and beautiful conditions I have ever known.

So how the heck does this relate to Oklahoma FreeWheel?!  Well, I’ll tell you how.  By completing this training camp I have given my fitness a huge kick start so that I can be as ready as I’ll ever be for this race in May.  It has also provided me with a lot of confidence–if I can cycle 100 miles in mountainous Utah, I can definitely cycle 112 in flat-as-a-pancake (did someone say pancakes?!) Houston, Texas.

If you are at all nervous about being prepared for FreeWheel this year, why don’t you set up your own training camp?  You don’t need to go away for a week, just a couple days.  And there are great places to cycle on our doorstep.  My recommendation would be to go out to Medicine Park (which you will cycle through on Day 1).  It is close to the Wichita Mountains Wildlife Refuge (also part of Day 1) and is a great place to get experience with hill climbing, as well as wind–two elements you will definitely encounter on FreeWheel.  Because it is in southwest Oklahoma it is consistently warm at this time of year, and Medicine Park is a great retreat after a long day being in the saddle.  If all you have is a weekend to get away, aim to ride Saturday and Sunday back-to-back with as many miles on Saturday as you did on Sunday.  Don’t worry about how long it will take you, just get the distance in on the bike.  Enjoy the views but don’t antagonize the buffalos!

I would also suggest that you go to your local bike shop ASAP, get it tuned up, and have a professional make sure it is the proper fit for you.  When you go on your training camp and you start to put in some heavy miles, you will quickly find out whether or not you need to make adjustments to your seat height, shoes, pedals, etc. or also if your bike has any issues that need to be dealt with.  During my camp I realized I needed to adjust the placement of my cleats as well as my saddle height.  I was very thankful that I discovered these things on a relaxed training day with a bike shop close by, rather than being in a race or already on FreeWheel.  Now that I have made these adjustments my body will have a chance to get used to them without the fear of getting injured during my important rides.

The other great thing about doing your camp in Medicine Park is that at the end of your ride you can eat someawesome homemade ice cream and dabble your toes in the sparkling river that runs through the middle of this really cool cobblestone town.  Then you can go home from your weekend camp with intimate knowledge of Day 1′s route, better confidence in your bike and bike setup, and improved bike fitness.  What have you go to lose?

I think that’s enough for now.  If you have any questions about other ways you can get ready for FreeWheel, or if you have any suggestions, feel free to post in the comments section!

Joy