Answers to questions in previous videos I have created using the Gorilla Bow.

Follow, LIKE and Subscribe! 

Here are some answers to questions in previous videos I have created using the Gorilla Bow. 

With gyms closed, the Gorilla Bow offers the best at home workout.  Easy to use with a variety of tensions of resistance bands. 

You can put up to six bands, three on each fork on the end. 

The weight workouts you were doing on the machines in the gym are able to be replicated using the Gorilla Bow. 

The best at home gym, using the Gorilla Bow. Various bands allow for more resistance. Portable and easy to use.

Be aware of "knock-off" replicas or scams of company's claiming to have a product that looks a lot like the Gorilla Bow, but IS NOT!

With the stay at home order and gyms being closed be aware of scam artists trying to sell what seem to be Gorilla Bow's and calling them other names. 

Workouts moved indoors during the COVID-19

The first week, I was getting out on the mountain bike trails, getting some solid training in and feeling great. Allergies flared up with the wild flowers and spring's warmer weather bringing the desert alive. 

Trials were packed with hikers making it hard to keep it safe even with the 6 foot precaution.  They closed down a few trail heads here due to the over crowding with everyone wanting to get out and hike the trails. The weekends were horrible.  

Workouts moved indoors during the COVID-19. I am not doing as many miles running or cycling that I would like to be doing, but I see that ramping up.  

A few adjustments made to the bike trainer, having the ability to use a set of rollers or a trainer where just the back wheel is powered. 

I am getting some strength workouts in, staying the in garage or close to the house. 

What are you doing?  Have you found any online programs or other videos online?

Customizing comfort on your ride

This is the factory grips that came with my bike. They are decent, but could be better. 

I believe the easiest way to customize your comfort on your bike, whether it is your road bike or mountain bike, it to focus on the three points at which your body makes contact with the bike. I’m talking about your hands (handlebars), butt (seat) or your feet (pedals).   With your hands you can customize your handlebar grips, the bars themselves or maybe even the wrap you put on them. You can also change up for your hands, gloves. Some with more cushion in certain parts of the glove, finger less, full finger, etc. When it comes to your butt or your seat, you can choose gel seats or a seat that allows only for your sit bones to make contact with it. There is also the option of the padding you wear in your shorts. A gel pad, a thicker chamois, etc.  For feet you have a few options there too. Shoes, pedals and lets not forget the socks. Thicker socks, no show, moisture wicking, etc. The three contact points on the bike can be totally customized for your comfort. In speaking of comfort, I recently swapped my grips on my mountain bike. I have been riding with the stock grips for the past eight months. They seem to be missing cushion. I switch back and forth using gloves to not using gloves. A major bonus in using gloves while out on the desert mountain bike trails is protection if I fall. Not just scrapping along the rough rocky ground but possibly falling into a cactus. In switching the grips, I did some research, wanting a good cushion but a better thicker grip. I went with the ESI Chunky grips. Super easy to install, using a little bit of rubbing alcohol to help them slide on the bars, installed the end plugs. Took no more than five minutes. No Allen wrenches needed or any tools.  Took my first ride on them last week and I am very impressed with their feel.  They may not be fore everyone, but they are worth a try. So when it comes to customizing your comfort on your ride, think about the three points in which you make contact with you bike and start from there. 

Easy to install in minutes and feel great out on the trails. 

Time to organize the garage, AGAIN

With a lot of time now, I have begun to organize my garage again.  To get the bikes off the ground and up on the wall I am using the SteadyRack.  Easy to install and easy to use. They can be mounted in studs in wood walls or masonry. 

Needed items to install the SteadyRack

Tape measure

Drill with 3/8” and 3/16” drill bits

Phillips screwdriver or bit

9/16” socket to tighten the bolts

Cancelled race, yet still doing it virtually

Like many races, fun runs and other organized athletic events being cancelled or postponed, the DC Wonder Woman Run I was going to do this Sunday in Tempe, AZ was cancelled. 

I signed up to run this fun run with my daughter, both of us running the 5K distance around Tempe Town Lake. 

Last Friday, this notice was posted on the race’s Facebook page. 

“Due to the concerns surrounding the coronavirus, and taking into consideration the guidance from health and government officials around avoiding public gatherings at this time, we have made the unfortunate decision not to hold the upcoming Tempe and Houston DC Wonder Woman™ 10k/5k races at their present venues. This decision was not taken lightly, but the safety of the community and our staff is of the utmost importance.

We understand how disappointing this is, but we still want to provide a great experience for you. That’s why we've created the Tempe and Houston DC Wonder Woman™ 10k/5k VIRTUAL RUNS! What does this mean for you? We have switched all registered participants to virtual runners and are going to ship all of your goodie bag items- tech tee, commemorative tote bag, and wrist cuffs, along with the finisher’s medal, and race bib, direct to your door.”

So the race being cancelled, I plan on still doing the race with my daughter, only the two of us logging the 5K distance on a course near our home.  We will be practicing “social distancing”. 

If you have signed up for a race, maybe this exact one, still get out and get the miles in. 
It is important to still exercise and be active, even though we might not be able to gather in the massive group of runners are doing it on the same course at the same time. 

"Disclaimer: I received free entry to DC Wonder Woman Run Series race in Tempe, AZ as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!"

Shimano MT200 Brake Pad Replacement with video

It’s not always low hydraulic fluid that lead to spongy brakes. Check your brake pads to see if they are worn and need to be replaced. 

After reinstalling the wheel, spin the wheel to see if the rotor is rubbing. 

To help center the rotor in the brake caliper, , squeeze the brake lever while using a 5 mm Allen key to loosen the brake caliper to the fork. Then tighten and let go of the lever, the adjustment should have helped center the rotor in the new brake pads you just installed. 

After this installation of the new pads , if your brakes are still spongy you might need to bleed or add brake fluid. 

My right foot was a total mess, until I switched foot doctors.

Finally, after almost eight months of Plantar Fasciitis and onto my second foot doctor, I can NOW say, the pain is starting to go away.  

After not getting relief from the foot doctor that made a pair of orthotics that were suppose to help alleviate the pain being caused in my right foot’s arch and later on heel, I turned to another doctor. 

I started to develop a bursa, or bursitis on my right heel too. My right foot was a total mess. 

Visiting the new doctor he asked me what my issues and symptoms I have or have had. I told him the heel pain both on the bottom of my foot and the back of my heel. 

Upon his exam of my foot and how it was placed in the orthotic, he knew the arch was not high enough. The original mold of my foot was taken, not weight baring, so therefore not really showing the true shape when pressure applied on my foot, how my arch was too low. 

During the office visit he heated my orthotics and molded them up higher in the arches for both feet. It felt better right after doing that.  

Along with the adjustments to the orthotics, I was given a prescription for some topical inflammatory gel and a night splint. 

He also looked at the shoes I was wearing right then and asked what shoes I was running in. 

He suggested I get a pair of good walking shoes and told me just standing and walking is rough on suffering from Plantar Fasciitis. I have since switch my normal everyday shoes for a great pair of stability Brooks Beast I originally purchased for running. 

This was so different than the first doctor I visited.  

I am now wearing the splint nightly, just to keep my ankle at a 90 degree angle, which has been difficult, but it is helping with my first steps of the day getting out of bed. The other doctor only had me using the splint for 20 minutes at a time a few times during the day, with my foot angled with my toe upwards. 

About a week ago, before being seen by the new foot doctor, I was able to get in a few runs on a treadmill at home. I am looking at getting back out in the garage running pain free.