NEW PERSONAL RECORD (PR) ON STRAVA SEGMENT

Other than setting a new PR on Strava’s “Salute the Flag” segment, which is a one-mile straight shot along
Flamingo Road, today’s ride was typical of most of our weekday rides.

For anyone that is interested in knowing, the segment acquired its name because of a huge American flag that flies just east of the service road. Today I thought it wise not take my hands off the handlebar to pay tribute to Old Glory.

My average speed for the segment was 23.1 mph. Average speed for the entire half metric century was 13.2, but that included four and a half miles of sidewalk riding at 8 mph.

We had one individual that discovered a very slow leak in his rear tire. Instead of patching or changing the tube while on the road, we stopped at one of our LBS for a quick tube change.

The weather was beautiful this morning, starting out with the temp at 57F and ending the ride when the temp was at 71F. Our forecasted high for the day is 76F.

http://connect.garmin.com/activity/290291741

CHILLY BIKE RIDE IN THE SUB-TROPICS

I don’t understand it! Several bikers in our weekday cycling group regularly complain of the heat during the summer. And then come winter when the temp drops to a pleasant 46F, they end up being no-shows. WTF is that all about!?

Anyhow, one other fellow and I enjoyed our 25-mile ride without sweating our butts off. It became a bit breezy prior to arriving at the coffee shop, but the wind was really no big deal. All the wind did was to insure us a quicker ride back.

I forgot to bring along a snack, so I bought a Dutch Apple Bagel to go with my hot coffee. I was tempted to buy two of them!

The route itself was an out and back route, basically the same one we ride most every Monday, Wednesday and Friday. They say that variety is the spice of life. If that is true, then we need to come up with a list of different traffic-approved routes.

Did I mention that today’s route included 136 feet of climbing? I know, I know, you all are impressed!

http://ridewithgps.com/trips/1201570

http://connect.garmin.com/activity/289509238

FIELD DAY/SPRING CLEANING

In the US Navy we called it “Field Day.” In civilian life it’s called “Spring Cleaning.” Whatever we wish to call it, I’m giving our place a thorough cleaning today from the laminate flooring all the way to the popcorn ceiling.

Yep, it’s rub-a-dub-dub day in our humble home. And the sad part is, our Garmins don’t register distance or calories for such a menial task.

Sad part number two is that our two cats are fast asleep and are not helping. When they do awaken, they will undoubtedly meow at their walking can opener for more feline nourishment.

I’m the walking can opener!

MEDICAL APPOINTMENT AND SHORT BIKE RIDE

As lame as today’s zero blaster may be, my slow walk to and from the medical offices for an early morning

med. appointment will simply have to suffice.

Total time indicates time walking to and fro plus time in the doctor's office. (29 minutes walking versus 2 hours and 7 minutes in doctor's office) What's wrong with this picture?

http://www.mapmywalk.com/workout/248428198

Early afternoon ride in our county park. While my wife ran and walked, I rode alongside her on my road bike with the water bottle at the ready. I love my water boy duties.

80 degrees F.

http://connect.garmin.com/activity/288892329

HEAT WAVE, WALKING AND LIFTING

We are having record heat today in South Florida, and it’s even windier than yesterday. Not a good day to be on the road bike.

Good day for a slow stroll, though. And it’s a good day to be inside the fitness center pushing and pulling on those shiny resistance machines.

That’s 29 minutes of walking and 35 minutes of lifting. I’ll take it on a day that is supposed to be a recovery day.

http://connect.garmin.com/activity/288423915

GRANFONDO GARNEAU, DELRAY BEACH, FLORIDA

With a pedal’s-up time of 7:30 AM and the possibility that several cyclists

would be picking up their ride packets and/or registering minutes before the advertised departure time, I was afraid that parking would be a major issue. With that in mind, I arrived shortly after 6 in the morning only to learn that I was one of few that predicted a bottle-neck at the entrance to the parking garage. Pleasant surprises are always welcome.

 

A quick cell phone call connected me with Rosemary B. who had just picked up her ride packet and was as ready as I was to roll.

 

Our ride group left at 7:39 AM. And even though I carried the cue sheet in one of my jersey’s back pockets, I failed to correct the group when we missed the first turn by a good ½ mile. I should have known better! Talk about being brain dead, I was - as well as everyone else in our group of around 100 bikers.

 

Anyway, once we got going on A1A heading south from George Bush Avenue, we cruised at a moderate speed into the morning breeze until the turnaround point at the Gumbo Limbo Nature Center. The far-south turnaround point was at mile 9. http://www.gumbolimbo.org/

 

From there it was easy pedaling with the wind at our backs. But even though we enjoyed the aid of the wind, Rosemary and I still kept our pace between 16-17 mph. We were very mindful of the return trip, which would have us struggling for 22 straight miles into the developing ocean wind.

 

At the far-north turnaround point, we joined forced with two young ladies. Our plan was for the four of us to stay together and switch the lead often. I’m not quite sure what happened, because five or six miles from the finish line the two young ladies were far behind Rosemary and me.

 

According to my Garmin Edge 500, we crossed the finish line right at 4 hours and 28 minutes, giving us an overall riding pace of 14.0 mph for the 62.55 mile ride. We were pleased with our overall pace considering what we had to endure the last 22 miles. The ocean wind had picked up to well over 20 mph. The average temperature was 83F.

 

After finishing our ride, we were not very pleased when we were forced to search for our finisher’s medals. In my opinion, no one should have to search for what they earned after riding a bike for nearly 63 miles.

 

After asking several riders and volunteers where we collect our medals, a knowledgeable passerby that was wearing a medal around his neck advised us that the medals were being handed out at the entrance to the food and beer tent. Next time we will know, should there be a next time.

 

As expected, the course was beautiful. What’s not to like about riding along the Atlantic Ocean on A1A! But the course was poorly marked. And the only cyclists that had police assistance were the super-fast cyclists. I’m learning that this is typical of most cycling events.

 

The food was sub-par and the beer sucked. Worst beer I have ever drunk. I ended up joining my wife for lunch at her work place, which made for a good ending to an enjoyable ride with one of my favorite Daily Mile friends, Rosemary B.

 

http://connect.garmin.com/activity/287904968

http://ridewithgps.com/trips/1195548

PREP BIKE RIDE

There isn’t a whole lot to say about this morning’s ride other than it was a warm-up ride in preparation for tomorrow’s Granfondo Garneau metric century along beautiful A1A.

 

All five of us kept the speed down today out of respect for my ride tomorrow. No sense in straining my guts today, when tomorrow I’ll need everything in my tank to endure the distance and predicted weather.

 

The weather folks are telling us that the high for tomorrow will be 85F. And when traveling south, the wind will be in our faces at a steady 17 mph, with gusts to 23 mph.

 

When riding along A1A, which runs parallel to the Atlantic Ocean, bikers are impacted 100% by the wind, plus a little more for good measure.

 

I feel that I’m ready for tomorrow. I did a thorough cleaning of the bike yesterday - even put some brand new Conti Ultra Gatorskins on the front and rear. Installing new batteries in the rear and front flashing lights should help motorists see me and my road bike.

 

Rosemary B, my very first Daily Mile friend, and myself will be riding together from start to finish during tomorrow’s A1A ride

 

Anyway, we had a good ride today, as well as a lot of laughs.  http://ridewithgps.com/trips/1193610 http://connect.garmin.com/activity/287379365

SPUR-OF-THE-MOMENT WALK

Not wanting to have my wife deal with meals or dishes after working eight hours, and not feeling up to making diner myself, I walked from home to her work-place for the sole purpose of taking her out for diner. We have two vehicles, but walking seemed like the better of the two options. After all, the distance one-way is only four miles, give or take a few steps.

I have to say, she was quite shocked to see me walk into the store, but exceptionally pleased that I had considered her.

I know that Burger King isn’t exactly the most idealistic eatery to take your spouse, but we both were hungry for a Whopper and Fries, super-sized. So that is what we did! And to make matters even better, we received her employer’s/Burger King’s agreed-upon 15% employee discount.

Whoopee, life can’t get much better than this!

http://www.mapmywalk.com/workout/246227310

I feel blessed that I have a wife that loves to exercise with me.

Prior to her having to leave for work, we strolled to our fitness center for a weight machine workout. Because of a short time frame, the gym workout was kind of abbreviated.

http://connect.garmin.com/activity/286329294

WINDY BIKE RIDE

The wind may be a friend to those who sail boats, but it sure as heck isn’t a friend to cyclists. Per NOAA, this morning was breezy with a SE wind around 16 mph, with gusts as high as 22 mph. No rain, though, and plenty of sunshine.

On the outbound trip to the bagel shop, there were seven of us. Ed thought the wind would be too much for him on the way back, so he opted out of our extended ride through Markham Park and the park’s relatively new trail. Can’t say as I blame the gentleman, as I struggled myself at times.

With six cyclists remaining, myself included, we trudged southward until we arrived at Z’s Bike Shop that is conveniently located next door to a Dunkin Donut’s Shop. While the boys looked at whatever they wanted to see in the bike shop, I drifted next door and bought myself a scrumptious apple fritter. I needed the extra carbs for the remaining eight miles.

Aren’t apples supposed to be good for you?

 

http://connect.garmin.com/activity/286043212

TRIFECTA–WALK, LIFT AND RIDE

Today’s walk was a slow intimate stroll to and from the fitness center with my wife.

We remained in the fitness center for 40 minutes tugging and pulling on most of the resistance machines.

All in all, it was a satisfying workout with my better half. And the weather was perfect for a casual walk – 70F, partly cloudy with a slight breeze coming across the lake.

http://www.mapmywalk.com/workout/245119180

Not wanting to spend too much time in the nursing home where my wife was visiting with her mother, I chose to bike around the nursing home’s neighborhood during the first hour of the visit - but only on sidewalks. It would have been totally unsafe to leave the security of the sidewalks.

Even though I remained on the sidewalks the entire ride, I found the traffic to be overwhelming. Every intersection was exceedingly bottle necked, making it ever so difficult to cross from one sidewalk to the other.

I have to say, though, that people for the most part were very courteous, even jovial when we met at cross roads and driveways. I think they liked my highly visible, striped riding jersey and my kindly smile.

Like the old saying goes, “If you want a good neighbor then be one.”

Near the end of my short ride, my wife called me on my cell phone asking if I could ride back to the nursing home and then stand in front of the building’s game-room window so her mom could see me on my road bike. I happily obliged, and boy did that ever put a smile on my mother-in-law’s pretty face.

The visit ended with everyone smiling, which is a gift in itself when someone suffers from Alzheimer’s.

http://ridewithgps.com/trips/1186171

http://connect.garmin.com/activity/285738938

EXPLORATION BIKE RIDE

I had intended to go out much earlier this morning for an experienced club ride, but my left knee begged for a break from fast, hard spinning. Being the nice guy that I am, I gave in to my knee’s incessant pleading.

But not to be deterred by a simple issue like a clicking knee, I volunteered to drive my wife to work this morning and then leave from her work place in search of a slow-paced cycling route on sidewalks and trails. In the process of exploring, I knew that I would reach the 75 minutes needed to complete Strava’s "Train Like Taylor Challenge," where all challengers had to bike 31 hours and 51 minutes in 16 days.

I believe I've found an acceptable route for my wife’s skill level and to her liking, where most of the riding would be on wide asphalt biking trails. She doesn't like dealing with ignorant motorcar drivers, and neither do I. Who can blame us, right?

Very few places on today’s route were not on sidewalks and trails, and those few places were in single family home areas with a country flare. The only danger in those areas is being run down by a galloping horse and rider.

There was one place, however, where I actually dismounted and then walked ¼ of a mile carrying my bike on my shoulder. There is mega construction taking place at Flamingo Rd. and Interstate 595, so there is no safe way to get from eastbound State Rd 84 to the service road on the south side of Flamingo Road.

While carrying my bike in the grassy area that runs parallel to Flamingo Road, two automobiles stopped to ask if they could assist. I thought that was very nice of them. I suppose I did look like a biker in distress, walking in the grass with a 19 pound road bike resting on my right shoulder.

I assured them that I was fine, and that I was just safely walking my bike to the service road instead of riding against traffic on a heavily traveled road. Both of them fully understood, because they are bikers themselves. You see, both of them had finished their individual morning rides and were headed home with their bikes racked on the back of their vehicles.

One of many things that I love about cycling is the fact that cyclists will always help fellow cyclists. Bicyclists are seldom alone when out on the roads, sidewalks and trails. Today was no exception!

http://connect.garmin.com/activity/284994052

SLOW, COLD BIKE RIDE

Someone in our cycling group this morning commented that today's bike ride was the coldest ride so far this year. I quickly reminded him of our summers, where you can actually cook an egg on the sidewalks. He responded by telling me that he was still cold. Oh well, more often than not, the porridge is too hot or too cold, seldom just right.

Anyway, after meeting up with Ed, Sandy, Greg, Stephen and Bernie at the car park, we headed smack dab into the chilling north wind until we reached our initial destination, Einstein’s Bagel and Coffee Shop. And in spite of the coolness of the morning (53F at the start), we still gathered around an outdoor table. Shame on us should we ever decide to sit inside, where the temperature and humidity is electronically controlled.

Much to my surprise, and everyone else’s, we took a new route back to the car park. I think Stephen thought he knew where he was going, but after riding down a couple of dead end streets, we were convinced that he was as lost as we were.

All ended well, because we eventually found our way out of the gated community that we breached by speedily riding in on the sidewalk. Picture six elderly retired gentlemen on road bikes exiting past the gate guard with big smiles on their faces because they got away with breaching his area of responsibility.

And what a relief it was, when shortly afterwards we rode into Vista View Park where we promptly learned that the rest room door was unlocked. What a relief it was, indeed.

After leaving my cycling mates at the car park, I rode an additional nine miles in CB Smith County Park and around our regional shopping mall. With literally hundreds of cars entering and exiting the mall area each hour, riding around the mall can be quite challenging. A cyclist must be very humble and yielding in order to survive both physically and mentally. Funny, I never knew I possessed those two attributes.

Maybe I was just lucky!

http://ridewithgps.com/trips/1181502

http://app.strava.com/activities/44514471

http://connect.garmin.com/activity/284622492

AUTO MAINTENANCE WALK

It was time for automobile maintenance on the Taurus, and possibly some new tires, so I drove the old ’98 to the horseless-carriage shop and then walked to the gym and then home.

While in the gym, I did a round of weight machines and then chatted with the receptionist until her phone rang.

When I was advised that the automobile maintenance was completed, I walked to the auto shop, picked up old faithful, drove to PetSmart to purchase some tropical fish, and then drove home.

I’m now doing laundry. Correction, the clothes washer and dryer are doing the laundry. All I have to do is fold the clothes and then put them where they belong.

It's an easy, breezy chore.

http://www.mapmywalk.com/workout/243918874

http://www.mapmywalk.com/workout/243918852

THREE PARK BIKE RIDE WITH MY WIFE

Because I’m still participating in Strava’s “Train like Taylor Challenge,” I needed to log some riding miles today. Knowing that I needed to ride for at least two hours, my lovely wife volunteered to do a three-park ride with me as long as I promised to keep the pace down. I gladly agreed, for her sake and mine!

After loading both bikes into our truck, and then driving to a location that would start us out in a safe area, we began our ride by riding through some upper-class neighborhoods where every house looked like a mansion. Big mansions! Why anyone needs that much living space is beyond me.  I doubt they have that large of families.  Maybe they feel that living in a large house is a status symbol, or maybe they entertain an awful lot!  Who knows!  

We then rode on some horse/jogging/biking trails that took us in the area of Vista View Park http://www.broward.org/Parks/VistaViewPark/Pages/Default.aspx . Once in the park, we rode our bikes all the way to the top of Mt. Trashmore. Whoopie!  The 8% gradient was somewhat of a struggle for my wife, but she made it all the way to the top without having to stop.  I was very proud of her!

We then rode eastward on an asphalt trail that runs along the New River Canal until we were nearly all the way back to our truck. After leaving the trail, we only had to cross one two-lane road to reach the safety of the shopping center and our truck.

After loading our bikes back into the truck for safe keeping, we enjoyed a semi-healthy breakfast at the shopping center's Subway Sandwich Shop.

We then drove the truck to Flamingo Gardens http://www.flamingogardens.org/ , which was less than a mile from the Subway Sandwich Shop. We moved the truck only because I refused to have my wife cross the busy highway on her bike.

After taking the bikes out of the rear of the truck, we then rode on the asphalt trails through Robbins Park http://www.davie-fl.gov/gen/DavieFL_ParksRcrtn/facilities/ROBBINSMAIN and Tree Tops Park http://www.broward.org/Parks/TreeTopsPark/Pages/Default.aspx , dodging large piles of horse poop in the process. This was the first time that my wife had ridden her bike in either park.

We eventually made our way back to our parked truck via the long bike trail that runs alongside the New River Canal east of Flamingo Road.

We both thoroughly enjoyed today’s bike ride – as well as the delicious breakfast at Subways. I’m going to suggest to my biking mates that we periodically stop at Subway’s instead of Einstein’s Bagel Shoppe.

My wife and I plan on remaining home for the rest of the day watching Netflix movies on our big screen TV.

Life is good! 

http://connect.garmin.com/activity/283621708

http://ridewithgps.com/trips/1177677

BIKING, WALKING AND LIFTING

BIKE RIDE

Seven miles of this ride was on sidewalks riding alongside my wife while she did one of her training runs/walks. I then rode 29.43 miles with Sandy, Tom, Stephen, Greg, Doug and Scott. All toll, the ride was 36.62 miles of smiles, grunting into the strong easterly wind and cruising at speeds up to 25 mph with a tailwind.

68F at the beginning of the ride and 78F at the end! It was a beautiful weather day but heartlessly windy when heading east toward the Atlantic Ocean.

http://connect.garmin.com/activity/283312164

RESISTANCE TRAINING AND SLOW WALK

Slow stroll to the gym and back! Once inside the gym, I did most of the upper and lower body resistance machines.

http://www.mapmywalk.com/workout/242633956

SUNDAY CLUB BIKE RIDE

Making a foolish choice not to ride yesterday, I knew that I had to ride for at least three hours today or fairly close to it. I called it quits after 2:50 mainly because my riding mates called it a day after two hours. Riding alone in an industrial area wasn't exactly my cup of tea, hence heading for my truck just short of three hours.

After being introduced to the ride leader of the beginner’s group, and then learning that it would have been only her and I in the lanes, I suggested that we join a much faster group that also lacked members. We now totaled five riders, three men and two lovely ladies.

Last night being the night when we sprang forward with our watches and clocks, we actually began our ride when it was still twilight. I sort of like leaving for a ride prior to sunrise, because leaving early keeps the sun off our bodies, plus the wind doesn't pick up until shortly after sunrise. Using this morning’s ride as an example, we rode for one hour in literal calm and without the sun’s rays damaging our skin. And yes, I use oodles of sunscreen as well as UV arm sleeves.

Anyway, as a group we stayed between 16-18 mph regardless of wind or no wind. The average temperature was 68F, no chance of rain, clear skies and a strong wind near the end of the ride.

http://ridewithgps.com/trips/1173578

LAKE OKEECHOBEE LEVEE BIKE RIDE

Against her better judgment (just joking), my wife agreed to drive up to Lake Okeechobee with me so that we could ride atop the lake’s levee (Herbert Hoover Dike). The ride up to the levee was only an hour’s drive north on US-27, a four lane, divided highway that runs along the Florida Everglades and through much of South Florida’s farm land.

Joining us on the ride was seven of our local cycling amigos, Sandy, Tom, Stephen, Bernie, Doug, Lance and Scott. 

After leaving the local car park in Cooper City, we convoyed up to South Bay, where we parked our vehicles next to one of the levee’s steep entrances/exits.

We actually began our ride shortly after 9:30 AM when the temperature was still in the lower 60’s. The weather forecast was for a NNW wind at 8 mph, but on top the levee you can safely double that wind speed because of the manner in which the wind comes across the massive lake and swoops across the 30 foot (on average) high levee.

Unwilling to put too much effort into our ride from South Bay to Clewiston, my wife and I dropped far behind the pack. For the most part, we maintained a speed of only 10 to 12 mph during the west-bound 15-mile ride.

Lunch at the Tiki Bar and Grill at the halfway point made the outbound trip well worth the effort. Two lite beers and a giant Okee Hamburger was just what I needed to refuel and re-hydrate for the 15-mile ride back to South Bay.

Now heading east, the trip back to South Bay was somewhat easier, thanks in part to a slight tailwind. My wife and I still kept our speed down, though. Because she hadn't ridden her road bike since November of 2012, I didn't want to stress her out by asking her to ride at a pace that she found uncomfortable.

With the sky completely void of clouds and the temperature between 60-70 degrees during the entire ride, I rate this ride a 5 out of 5. We could not have asked for a more pleasant day, and we couldn't ask for a better group of cyclists to ride with than the before-mentioned seven.

http://ridewithgps.com/trips/1170229

http://connect.garmin.com/activity/281872967

SLOW RIDE IN PARK WITH WIFE

In preparation for tomorrow’s levee ride, I took my wife to our county park for some refresher lessons. She did so well that even a seasoned rider wouldn’t have guessed that she hasn’t been on a bike for three or four months.

The park ride was slow, for sure. But speed isn’t something you do whenever you ride your bike on the walking, jogging and biking trails in this particular park. It simply would not be safe.

http://ridewithgps.com/trips/1168872

A MIXTURE OF SLOW AND FAST DURING TODAY’S BIKE RIDE

After leaving the car park this morning shortly after 8 a.m., four of us slowly rode  towards our first rest stop at Einstein’s Coffee and Bagel Shoppe in Weston, FL. We were the first ones to arrive because the others, the faster of two groups, opted to take a longer route.

Other than people watching and engaging in casual conversation, nothing out of the ordinary happened at the coffee shoppe.

After leaving the (first) coffee shoppe, five of us took an alternate route, which is one of my favorites. I like today’s homeward route because, for the most part, we stayed off the beaten path that motorcars take.

Our second rest-stop was at a Dunkin Donuts at the busy intersection of Flamingo Rd & Griffin Rd. At Dunkin’s I indulged in some coffee and a huge apple fritter, and at the first stop I downed a bag of trail mix with my coffee.

I basically drink and eat my way through these morning rides.

http://ridewithgps.com/trips/1166931

BUSY DAY WALKING, LIFTING AND CYCLING

WALK AND GYM WORKOUT
It is so wonderful to be alive and well, and to live in total freedom in our tropical paradise called Pembroke Pines, Florida USA. We have been truly blessed!

This day will not come again, therefore each minute is worth a priceless gem.

That said, I intend to saddle up on my road bike after breakfast and then head for our serene, tropical county park that is located a mere ½ mile from our home. The park often doubles as my oasis from the hub-bub of society.

Earlier in the morning, I walked just over two-miles to and from our fitness center, displaying my perpetual friendliness by wishing three people a good morning. They, too, were walking on the sidewalks, only in the opposite directions. Out of the three, zero responded. How sad!

While in the gym, I pushed and pulled on nearly every resistance machine available, feeling grateful that we can afford a yearly membership every year to such a clean, disciplined gym.

Not only is it a gym for we who wish to remain in shape, it also doubles as a rehabilitation center for recovering medical patients of all ages.

Breakfast will be a mix of five different cereals, with a banana and walnuts thrown in for good measure. Oh, and let’s not forget about fresh Florida orange juice.

http://www.mapmywalk.com/workout/239957724


BIKE RIDE
Like the lyrics said, “And the beat goes on,” riding my road bike to imaginary music continued today in our neighborhood’s 345-acre county park.

With an average temperature of 76F and the sky a bright blue, how could I not want to be in the great outdoors on my road bike!?

In addition to biking on narrow walkways at an unhurried pace, occasionally dodging small toddlers riding their three wheelers  I managed four sprints from South Bridge to West Bridge, peaking my Garmin Speedometer at 24.4 mph. I was afraid to go any faster because of the work crews and their pesky trucks.

While riding across one of the narrow wooden bridges, I stopped in awe at the scenery on both sides of the bridge. Thankful that I am able to live and cycle in such an awe-inspiring place, I quickly snapped a couple of pictures while still straddled on by bike.

I took two other pictures previous to those, but that time it was of two young Canadian visitors that I spotted taking pictures of our tall Australian Pine Trees on the bank of the lake. Seeing as though they thought enough of our beautiful park to snap some pics, I stopped my bike and asked if they would like me to take their picture in front of the pine trees and lake. They were overwhelmed and beholden that I had stopped my bicycle.

If for no other reason, it was a wonderful day in the park simply because I made two people smile. Perhaps they will remember those pictures for the rest of their lives. I know that I will.

http://connect.garmin.com/activity/280808522
http://ridewithgps.com/trips/1165513

COLD, COLD BIKE RIDE

I’m almost afraid to say that this morning’s bike ride was a cold ride, because some of you northern peeps may vehemently disagree. In any event, we began our ride when the temperature was right around 43F (6C). For this region of the country, that feels like it is next to freezing.

But to be honest, with the exception of the frozen finger tips and lack of feeling in my toes, the ride was refreshing. It was a far cry from our typical summer, spring and fall rides, when the heat and humidity saps the life out of you.

Perhaps it was the chill in the air that drove me to pick up the speed on one of our Strava segments. I’m not sure! Regardless of the reason, I PR’d on the Salute the Flag South Sprint segment by 2 mph. My average speed for the nearly one-mile sprint was 22.9 mph with my heart beating at an average of 153 bpm. Sandy S PR’d as well and beat me to the end of the segment by 2 seconds. To be quite honest, though, I think he was sandbagging.  

We ended our morning’s ride by biking through Robins Park, a city park that maintains the ambiance of old Florida during the reign of the Seminole Indians - as displayed by the picture on the right.

Nine miles of sidewalk riding lessened my overall pace to a mere 12.1 mph. Take away the sidewalk riding and my overall pace would have been near 15 mph.  That's not very fast in itself, but one must consider that this ride was 100% urban cycling.  

Huge thanks goes to Sandy S, Rey, Stephen and Scott for joining me in the cold and wind, subsequently making this one of our more enjoyable rides.

http://connect.garmin.com/activity/280407342

http://ridewithgps.com/trips/1163875

http://app.strava.com/activities/43134671

SCOUTING THE NEIGHBORHOOD ON MY ROAD BIKE

All of my domestic chores had been completed and I darn well didn't want to sit on my duff with a TV remote in my hands the rest of the day.  That said, I put on a pair of cycling shorts and cycling jacket and  then headed out the door with road bike in hand. Excellent decision, because the only thing on TV was college basketball, and I’m not exactly an overly enthusiastic college-basketball fan.

This afternoon’s ride was basically a scout-the-neighborhood type ride, when nearly every single mile was logged by riding on sidewalks. I don’t exactly like riding on sidewalks, but Sunday is not a good day to venture out on the busy streets by my lonesome. In a large group, yes! But not when you’re the only target…ah…I mean, visible person on a two-wheeler.

The weather was perfect. The temperature stayed around 63F (+17C) and the wind was blowing in from the NW at 12 to 18 mph.

I enjoyed this ride, but admittedly it was as slow as turtle poop rolling uphill. And we all know how slow turtle poop rolls uphill.

http://connect.garmin.com/activity/280082122

http://app.strava.com/activities/43031232

FIRST DAY OF CYCLING CHALLENGE

Today is the beginning of “Giro’s Train Like Taylor Challenge” on Strava.com. Challenge

Strava and Taylor Phinney are challenging us bikers to cycle for 31 hours and 51 minutes from March 2^nd, 2013 to March 17^th, 2013. Pace matters not, it’s only a time-in-the-saddle challenge. As slow as I am, this challenge should not be a problem. I’m already 3% into my goal of 32 hours.

Nobody within my cycling group had plans on riding today, so I suited up earlier this morning and did a short, solo ride around our neighborhood, never once exceeding 17 mph on the residential streets and sidewalks.

The average temperature for this abbreviated ride was 55F with a steady wind from the north at 17 mph. That’s a bit chilly for this region. To be honest, though, I loved the chill. And the wind and cold never breached my oversized, orange sweat shirt. And no, I did not wear tights, only a black pair of cycling shorts.

Black and orange, the same color as my 2011 Felt Z6 Road Bike!

http://connect.garmin.com/activity/279233201

http://app.strava.com/activities/42788164

http://ridewithgps.com/trips/1159223

SLOW WALK + WEIGHT MACHINES

Realizing that I had missed yesterday’s weight machine workout in the gym, I made up for it today with some productive, all-around resistance training. No machine was left untouched. That’s right! If I didn’t work out on it, I casually walked by and stroked it with the tips of my fingers.

I also walked to and from the gym the long way around, twice passing by the hospital and medical offices and once by Toys Are Us, Petco and the Pembroke Lakes Mall. My walking pace was so slow, even Miss Daisy could have kept up with me.

I almost ducked into the mall’s food court for a delicious Bourbon Chicken meal with rice and small fried bananas. I’m proud to say that I resisted the urge. Is it safe to say that my “resistance” training has finally paid off?

http://www.mapmywalk.com/workout/238409628

http://connect.garmin.com/activity/278989288

SOMEWHAT BORING OUT-AND-BACK BIKE RIDE

Today’s out and back bike ride was just short of being humdrum, but at least I began March with a ride with some loyal mates that are nearly as dedicated as I am in regards to cycling. Nearly, but not as dedicated! I’m only referring to the three amigos that I rode with, not the other four that sped to the bagel and coffee shop at a much faster pace than what I rode.

I was a little discouraged with the total mileage, but one of our cyclists had to get home earlier than normal. I should be able to make up the mileage this weekend by riding both Saturday and Sunday – that is unless the ocean rises above the southern tip of Florida because of the fast-melting icecap.

Average temperature during this morning’s ride was 63F with partly cloudy skies (Actually, there is only one sky). The wind was out of the NNW at 7 to 9 mph.

I hear tell that a cold front is headed our way with an expected low in the mid-forties. Good grief, you mean to tell me that there’s a chance that we’ll have to cover up our colorful cycling jerseys with plain colored cycling jackets? My favorite is my relatively new, extremely-visible, lime-green jacket. Even Mr. Magoo and his dog McBarker couldn’t miss seeing that thing.

Ride stats per four different online sites:

http://www.mapmyride.com/workout/238318534

http://ridewithgps.com/trips/1157675

http://app.strava.com/activities/42671140

http://connect.garmin.com/activity/278902936