APHIX PODs system by Sound Helm

Listening to music while exercising doesn't just relieve boredom — it can help improve the quality of your workout by increasing your stamina and putting you in a better mood.

The National Center for Health Research study, showed that music that is motivational or synchronized with your exercise is shown to have physical and psychological effects.

Listening to music while working out enhances your physical performance. 

I want to introduce you to a great set up allowing you to bring your music playlist out on the trail with you. 

This is the APHIX PODs system by Sound Helm. With this ’NEAR EAR SYSTEM you will let you listen to your motivating music while still allowing your ears to be open to your natural surroundings. 

Aphix Pods by Sound Helm easily attach to your helmet.  Before sticking to your helmet, place them where you are wanting to attach them too, then peel the double stick 3M tape already applied to the back of the speaker part and firmly press down.  Run the connecting cables up in the helmet and they will be out of your way.  Figure out the best place on the left side of your helmet to place the control buttons / on-off switch. This may be for some up on the visor or along the side of the helmet. Make sure the 3mm plug can still access the unit. 

Pair it is easy with Bluetooth to your smartphone.  Now you are able to play your playlist or streaming music service through the speakers.  

Pressing the - button lowers the volume while pressing the + button raises the volume.  These buttons can also be used to skip a track, simply by long pressing the + button.  

Want to pause the music playing, hit the top arrow button, the same one you used to turn the device on. 

Not only is it able to play music, but if you get a phone call (while Bluetooth attached to your phone), you can take phone calls with the APHIX. 

SOUND HELM

Valley Bike Month

I participated this past April in Valley Bike Month, I mean how could I not. Even with the hotter than normal weather, I commuted to work a bunch last month. A benefit from riding to work was a prize of a pair of socks. Who could't use a sweet pair of socks? 

They finally arrived in the mail last week. They are nice socks, the Sock Guy brand. Not bad for helping clean the air on the commute to work and do something I would have done or enjoy anyhow. I will have to remember this next April during Bike Month and sign up for the promotion they have going. 

My Favorite MTB Trail in the past few years.

A good warm up on the road, maybe five miles or so, then into San Tan Regional Park.  Dynamite Trail is a great workout, going north to south on the trail and getting some good elevation. At the bottom on the other side I connect with the San Tan Trail and ride around some great rolling hills around the park. I have wanted to explore more of the trails, but the heat sets in. This fall I want to get around the park more and check out more of the trails. With the entrance I use, it's a $2 pay station. I stop by the main entrance on the way out for a quick refill of the water bottles. I end the ride with about a three mile cool down. The elevation gain gets the heart rate up thats for sure. The total distance of this ride is about 22 miles and I have done numerous times.

Last Weekend's Training Rides

Saturday's route 

Sunday's Route (group ride) 

Last weekend I was stoked I was able to get in two solid rides.  The first one on Saturday I brought out the mountain bike on the streets.  I took it not knowing if I would come across a trail I might want to explore.  I stayed on the street however. Consumed an Amrita apricot strawberry energy bar to get my nutrition started.  I packed in my jersey pocket another one of those along with two CarbBOOM gel packs if I needed them. The morning was overcast which help keep the summer temperature down. I felt really strong and brought enough hydration.  I wanted to mainly get out and ride a good 12 to 15 miles, depending upon how I felt, knowing that I planned on riding Sunday with a local group ride. 

Sunday’s ride was with a new group I found online.  They were having a recovery ride / beginners ride, so the average speed would be around 15MPH for the 26 mile course they had planned. There were about 20 riders that showed up for the ride that began just as the sun was rising. I jumped out near the front of the ride and hung there until a water break around the 10 mile mark.  The second part of the ride, I jumped out in front and lead a small group that went above the rides projected average speed.  I felt very strong through out the whole ride.  I might try this ride again next week and try to stay back with the rest of the pack. I mainly was doing the ride really for adding mileage, not really trying to add speed. 

Everything fell into place from the preparation of my nutrition to the cool down and recovery when I got home.  A lot of my home workouts are paying off with just how good I have been feeling before and after a workout. 

12 Hours At Night

I'm officially entered in the 12 Hours at Night Mountain Bike Race, less than a month away in Prescott, AZ. What exactly does night mean?  Well they gun goes off at 8PM Saturday night with the ending being Sunday morning at 8AM. Some of you have already started thinking, "Dang, how many cups of coffee would that equate too?"  I'm looking forward to the challenge seeing how many laps of the nine mile course I can do in that period of time.  I had to drop out of the marathon I had planned for in Minnesota a week after this race due to a three to four millimeter tear in my MCL. The lower impact of the bike training has reduced some of the pain but surgery to get that repaired is still on the horizon. Let's hope the tear does not get any bigger. 
My friend and Two Wheel Jones Bicycle Shop - Gilbert location owner Larry DeMik will be racing too.  
There is a kids race, very short, that I have both my son and daughter signed up for that goes off a few hours before the dark sets in. 
So go ahead place your bets, amongst yourselves,as to how many nine mile laps I will be able to complete, I have a goal I am shooting for.  

Plus3Network releases andriod app

My training workout schedule is in place.  The weather lately has had it all outdoors on the road. Of course, like always, it is very strict on using the HR monitor.  My 30 mile ride on Saturday included a three mile hill climb.  I had some trouble with inflating my tires, as when I would unscrew the valve adapter I have, the inside of the valve would come with it, letting all the air out very fast. Took three tries before it finally stayed in place.  No problems out on the road, the weather was perfect.

I am happy to say I'm using Plus3Network to help log my workouts.  Plus3Network released an Android app allowing you to raise money for non-profits and charities listed on their website.  It's a great way to keep your workouts logged and well, you're already working out.

 Workouts can by manually uploaded or based off GPS.

2013 is going

I started off the year with a 20.14 mile road ride, yes it was .01 over my projected 20.13, but I'm not complaining.  The New Year is off to a great start feeling healthy and injury free.  Not as much time for training as I had hoped for, but that will come along.  The first weekend into the year I was able to get out and ride with the tri group and log a 50 mile ride.  The weather was a little chilly even in the daylight sun.  I have put the slicks back on the mountain bike to get more indoor roller rides going.  2013 is going to be a great year both training and racing, I can tell. 

Hot workouts in the heat.

Last week I pretty much moved my workouts indoors on the rollers.  With night time low temperatures not really dipping below 90 degrees, any kind of outdoor activity has been rough.  Set of the rollers and a small fan in front of them to keep some kind of airflow going around me.  I was able to beat the sun rising and start a morning ride Saturday at 5:30 am.  I only got in about 40 miles before running low on fluids.  I felt very strong on the bike and before heading out made a small comfort adjustment on my saddle height.  My training has me keeping my heart rate right near 80% of my maximum heart rate, using the Miowatch Quest, the readout and alarm on the watch keep me in check.
I started doing some rehab work on my IT band on my right leg, and look to attend a free clinic at a local bike shop to help me speed up the rehab and get my right hip feeling better after long rides and runs.  Just the exercises I have started doing are starting to help and I am looking forward to what will learn at the clinic.  

Bouncing back from a brief vacation

I took a few weeks off for the yearly summer family vacation, but now back to training.  Before the break I was having a great time on my weekend longer rides.  Even with getting a flat as few weeks back, I was able to get rid of the tire pump and speed my repair up faster with the use of using a Co2 cartridge.  Incredible speed, I can't believe I never upgraded until this past spring.  My hip still is bothering me from a spill on the trainer (rollers) in January. I can really feel the pain two days after a long ride and seems to be bothered by my running.  With the summer heat here, and forcing me indoors at times to ride the rollers, I have placed a industrial type blower to help cool me off.  Works pretty well.  I am looking forward to this weekends longer ride and will start to incorporate a short run (1 to 3 miles) in afterword.

50 mile training ride

 
Last Saturday morning I joined the tri group for a 50 mile training ride.  Not sure I would be able to hang on, I was stoked about getting in some good miles.  The route was planned but no course set in stone.   Met up with them at 5:30 to get much of the ride in before the heat arrived.  There was 9 of us out there, and the first 12 miles or so the pace was pretty fast. The pace slowed down after a member flatted, and we  were able to regroup.  I just sat near the back of the group and focused on my hydration and my nutrition so I would be able to finish the ride strong.  33 miles of the ride were on pretty flat roads or very little incline.  Near the end of the ride we headed down the backside of Usery Pass down to the river bottom.   At the river bottom we turned around and climbed back up the backside and back to where we started.  I was glad I brought my three bottles, two insulated bottles with frozen electrolyte fluid (perfect)  in them and the other with just plain water.  I mainly used the plain water to drink after eating a gel, to get it in my stomach and then also used the water to spray on my Recofit Icefil cooling sleeves.  The ride ended just before the heat of the day started to rise.  Getting back on the trainer at home every night this week and looking forward to another group ride next weekend.

So my first ride of the weekend was great.  Did 20 miles out by myself and met up with the tri group to hit another 18.  The weather was perfect.  A little chill to the air first out. The ride was fairly flat with a few rolling hills.  The second was a quick ride on the rollers, nothing special there.  Next weekend I plan to hit both weekend days with some long rides.  My recovery time is still pretty fast, yet was still bothered by a little hip pain.  Two bottles on the bike were enough and with the temperatures rising next weekend might need to bring an extra water bottle.  Feeling very good about El Tour de Mesa ride in a few weeks.

New rubber for the road

New rubber on the ride.  I slapped on a pair of Michelin XCR road tires on my mountain bike for my indoor training rides on my rollers.  These tires are slick and are really nice. With the weather and more rides outside I will be switching these out for a pair of knobby Michelin tires soon. I also look forward to bringing these out on the road and testing them on the asphalt and how they feel cornering.

Good news from the Doctor

A few weeks back I had an MRI done on my right ankle, as it has been bothering me when running, swimming and riding the bike. The pain started last summer during training as I would "click" out of my pedal while at stop signs. I thought the pain would go away, but with a little off time from training. I decided to let the doctor look at. The hardest part of the MRI was holding still for 30 minutes after having two huge cups of coffee. Last week the doctor explained what the MRI found and glad to report it can be helped with physical therapy and that I have an extra muscle on the inside and outside of my ankle. With it not bothering my this far, the doctor said there was no need for surgery and just need to check back with him in a month. Training has moved indoors for the time being with the colder weather. I am looking forward to a great 2012 getting stronger and faster in the water and on the road either on the bike or running. Here is to a healthy Happy New Year! 2012 is going to be a great year.

bounce back from allergies, tough weeks ahead

Training has been going well and am looking to turn the corner on it getting a little tougher.   Last weekend I was able to get my Saturday workouts in but had to use Sunday as a recovery day.  When I say recover in this instance I mean to get over a quick allergy problem.  A little over the counter allergy medicine, and I have been right back at it.  Swimming is moving right along with progress.  Last night I worked a lot on full pulls with my arm stretching out far, then giving each stroke a full pull making sure my thumbs touched my thighs.  Drills are key in perfecting ones movement in the water.  Last week I used my fins, Zoomers, to help keep my speed up in the water while working on my arms.  The fins give the upper leg a great workout too.  Looking forward to a great weekend training with some bike/run bricks. 

Let the training begin

Last week I got in just over 125 miles in on the bike during training, only to finish it off Sunday with a flat tire just under a mile away from my house. After taking out the tube in my tire, I found a piece of brown glass that worked its way through the tire and eventually punctured the tube. Fixed it pretty quickly and was back on the road home. Over the past week I have learned in just my recovery on how much I need to increase my fluid intake on the bike and just in general day to day.
Today, June 13, starts my training program for a half-iron distance race in late October. The training pretty much has me going five days a week, with two rest days. I am looking forward to the training I will do and trying to follow this plan as closely as I can.

Hard weekend

Saturday morning I joined a local bike shop for a ride. The pace was nice. I don't typically ride with groups. They were kind of a rude bunch of riders and doubt if I will ride with the group again. It would be nice when pulling a small group if the riders behind would take their turns pulling. I felt good on the 37 mile ride which has 4 hills built in the course. Nice climbs of an up and back sort of route. With the ride early in the day I was able to get out of the heat before it climbed near 110 degrees Saturday. Sunday I took a weight class which I needed to do. A little stiff a day later but that will be worked out today in the pool. After the ride Saturday I started my testing of PowerBar ProteinPlus drink, I was sent last week being part of the PowerBar Team Elite. The chocolate flavor was great. Still clearing crap out of my lungs and hope to be 100 percent back to normal in a week from now.