RAGBRAI: SETBACKS AND INJURIES

Chuck outside the gym

The zigzag path toward a goal is littered with obstacles and enemies, no doubt about it. But who wants to think about that, when in hot pursuit of your dream?

Chuck’s RAGBRAI goal, to ride tandem this summer, has gotten bumpy. Chuck shared some of his setbacks with me, and the repercussions keep him from writing a timely post, so I’m giving it a try.

First Setback

Cheryl, Chuck’s first choice for Captain, and the person who introduced him to RAGBRAI, has had to withdraw, due to her own cascade of setbacks that make it impossible to safely ride the Captain position on the tandem bike in RAGBRAI. Tears were shed and Cheryl will be missed.

This first setback has left Chuck without a Captain, so he tried to cajole me into the position. Sorry, dude, I know my limitations, and they include not wanting to add to my list of injuries, not to mention yours. (See setback number three.)

Second Setback

The tandem bike promised to Chuck by the Veteran’s Administration may not get to him in time to train and ride in RAGBRAI. Game over?

Chuck: “I’m going to wait until next year’s RAGBRAI.”

Ann: “No you’re not. Not after listening to you talk about it and getting excited about it these last few weeks. Contact the people in charge and get that bike delivered. Find another Captain.” (I knew he didn’t really mean what he said, because he had no conviction in his voice. He just wanted to let off steam and regroup.)

Chuck rebounded quickly. He hounded the woman in charge at the VA. He wrote a letter to his Congress-person! The Congress person responded!

Chuck’s determination and independence led to success: The bike would be delivered by June, giving Chuck time to train on his own bike.

Chuck also learned, through his tenacious persistence with phone calls, that RAGBRAI could provide him with a seasoned Captain for the week-long ride. He plans to take them up on that offer (which I highly encouraged in a very nice way.)

Third Setback

Have you ever consistently ridden a bike, logging many miles, and not fallen off? I didn’t think so. I clearly remember one particularly painful incident, when I was a kid, testing the speed limit of my 10-speed bike. I spun out on some stray gravel and flew ass-over-tea-kettle past the racer-handle bars and into the street. Bloodied up arms and legs did not keep me from remounting my pony, however. It wasn’t the pony’s fault. It’s good to be a kid. Helmet? We didn’t have helmets in the dark ages. And barely any brain damage at all…xosentiljvseothlueog23780s….

Now imagine falling off a bike going 30 miles an hour as a fully grown, six-foot-two, 200-some pound adult. Ouch!

Chuck’s luck took a sabbatical the day he and his friend Pam road the Hawthorne Trail. A rogue pole jumped out into the middle of the paved trail, and they slammed into it. The jagged edges of the pole ripped a hole in Chuck’s leg.

But that was not the worst of the story. After remounting the tandem bike, the busy weekend bike traffic somehow forced Pam off the paved path and into the rough so fast, that as she aimed the bike back onto the paved path, the tires caught on the asphalt “lip.” Down they went again. Chuck hit hard, testing the safety of his bike helmet.

And then, the bike broke down. It seemed they might have to walk the 10 miles back to base. This was bad news, because Chuck’s bloodied leg was swelling up to the size of a grapefruit.  

But luck felt sorry for the two battered riders, and returned.

Janice, a spin-class buddy, happened to be out riding with her family. Her husband had all the tools and repaired the tandem. Chuck and Pam rode back to base, bleeding and in pain, but not defeated.

Retired Army officer Chuck shook it off. Instead of heading for surgery, he spent the next day chaperoning his son’s class visit to the Tampa Zoo. That involved many steps on an injured limb.

Needless to say, an infection began brewing. Pain levels elevated. When was your last tetanus shot?

Chuck finally succumbed and saw the doctor. The doctor kept Chuck most of the day, treating Chuck’s injury. Strong medications surged into Chuck’s system, knocking him down for the next several days.

About two weeks later, Chuck resumed his training at the gym, more determined than ever to attain his goal.

Chuck embodies Winston Churchill’s attitude, evident in his affirmations:

“Never, never, never give up.”

“Success is not final, failure is not fatal: it is the courage to continue that counts.”

And on of my favorites: “If you’re going through hell, keep going.”

Keep going, Chuck, keep going…

WHEAT-FREE OVEN BAKED TURKEY MEATBALLS RECIPE

Who wants some TASTY MEATBALLS that are EASY TO PREPARE, go with many other recipes, freeze well, travel well and PROVIDE PROTEIN, without wheat?
For those who which to avoid wheat products, here's a twist on an old classic meatball recipe that I bake, instead of pan fry. Traditional recipes call for bread crumbs. I substitute rolled oats, which tastes better, no wheat and superior texture. The meatballs do not fall apart when added to sauce.

These spicy meatballs have a depth of flavor that even my many men love! No one could not tell that I used turkey instead of beef.

WHEAT-FREE OVEN BAKED TURKEY MEATBALLS RECIPE:

Ingredients:
1.25 lbs Lean ground turkey
1 large egg
3/4 cup rolled oats
1/4 c. grated Parmesan cheese
2 Tablespoons dark sesame oil
2 Tablespoons tamari sauce (low sodium)
2 Tablespoons chili paste
2 Tablespoons tomato paste
3/4 cup dry red wine
1 teaspoon ground pepper
1 teaspoon white pepper
1/4 teaspoon red pepper
1/4 teaspoon fennel seeds
1/4 teaspoon ground nutmeg
1 teaspoon cumin
1/2 teaspoon sage

Preparation:
Preheat oven: 375 degrees Fahrenheit.

Mix all ingredients, except the turkey, in a bowl.

Add the turkey to the ingredients and combine. I use my hands.

Form mixture into approximately golf-ball sized meatballs. Use a 1/3 measuring cup to get equal portions.

Place meatballs on a non-stick baking sheet (or line a baking sheet with parchment paper and spray with non-stick cooking spray.) Very lightly coat meatballs with olive oil. [NOTE:  Aluminum foil does not work well. The meat will stick to the foil, and tear when turning the meatballs!]

Bake for 10-15 minutes until meatballs begin to brown.
Turn meatballs to brown on other side.
Bake another 10 minutes.

Serve warm with grilled veggies; or cool and store in covered container, and refrigerate.

COOKS NOTE:  I refrigerated meatballs in container for 24 hours before adding to marinara sauce. Tasted fantastic!

Freezes well.

Great travel food for lunch!

Please let me know how you like it!

RAGBRAI: A Tandem Riding Adventure: The Blind Biker Rides the Trails.

Chuck continues his tandem training with his first bike trail ride.

Enter Chuck:

RAGBRAI: A Tandem Riding Adventure

The Blind Biker Rides the Trails

I felt an unfamiliar Florida winter chill against my skin —with the wind blowing from the north and the temp in the 50’s, on the morning Jim Wright and I chose to ride the bike trail. Jim arrived at my home around 11:30 bearing gifts: cycling shorts, jerseys, socks, arm warmers, a water bottle and a helmet.  I was overjoyed to receive these gifts.  Jim suggested that I wear the long sleeve jersey and another short sleeve one on top for warmth, when he saw me dressed for a summer ride.

We sat and discussed our strategy for the ride, I trusted Jim to select the best route. Jim knows the safest areas to ride in the city and he chose a great one.  We rode for about one hour and thirty minutes.    

Prior to the ride, Jim gave me a quick lesson on the importance of bicycle maintenance before the ride: check the tires, the pedals and the seats.  The seats are especially important because a slightly incorrect seat-setting will cause your butt to get sore. I can attest to that fact: I am sitting on an ice pack as I write this.

We began our ride on the city streets.  The ride through busy traffic did not intimidate me, however, as Jim’s confidence level helped me feel very comfortable. Before I knew it, we had passed through all the traffic and were cruising down SR 121 at a healthy 30 mile per hour pace. 

As we rode, my mind rambled along into a past memory: I was 12 years old again, the wind whipping my face and feeling alive with excitement. We were Batman and Robin off to save the citizens of Gotham City.  It was so amazing!  I felt the adrenaline rush through me and nothing mattered except the ride.  The best part of this adventure was having someone right in front of me to share the experience, as I re-lived my happy, 12-year-old self.

On our return, we passed some of Jim’s riding buddies of many years. I got to enjoy being a part of the club; and thankful for our new-found friendship. 

During the ride, we only had to stop the bike two times; once for a gear malfunction and the other for a stop light.  Jim has so much experience that negotiating stops and turns are second nature to him.  I just did as he commanded and all was well. 

 When the ride ended, I realized the importance of the seat position: mine was off, so I found it difficult to walk, stand, sit or even lie down, when I finally dismounted the bike.  Jim promised to adjust the seat for our next ride. 

The ride taught me that spin class and outdoor riding affect your body differently.  I made a mental note to set the spin bike in the same configuration as the tandem bike.

The work I’ve put into my riding adventure has opened up the cycling universe, including Jim and his circle of friends, who have also invited me to ride with them. We’re all just a bunch of 12-year-olds taking off on our bikes to excitedly discover our world—perhaps seeing it for the first time, which is the best.

Something More Excavating Your Authentic Self , by Sarah Ban Breathnach: Book Review

 

Ever get one of those self improvement books and think to yourself—gosh, I'll never read that!  Rather than ignoring the idea of possibly getting some insight and instruction on how you may live your life more fully, try wading into the self improvement genre slowly, with books on tape. Listen to the CD while doing something you really enjoy.  It may surprise you that a self improvement book can actually heighten the practice of your activity.

I first listened to Something More: Excavating Your Authentic Self on audio CD while hiking my favorite trail. I enjoy nature and hiking is something that can bring out the Henry David Thoreau in even the most cynical.

I shared my favorite trail with gutsy wild turkeys, skittish deer and even a pack of wolf pups bounded toward me one day. As the pups scurried back into the scrub, I ached to pick up the smallest one. She tried to hide herself in a culvert, the other pups leaving her behind. I saw myself in that pup, hiding herself—in full-on survival mode, and scared. 

While I identified with that pup, I began to appreciate that my nature walk was connecting me to myself. And listening to Something More, at that particular moment, encouraged me to explore my thoughts. Sarah’s words elevated the nature walk into a deep contemplation: I realized what trouble my thinking had gotten into; apparently, quite a bit of trouble. Yet, despite my negative mental meanderings, Sarah’s suggestions, inspiring stories and transformative insights filled me with faith and grace.

When my mind took a turn, I followed it up the tree-lined hill: “What? I didn't have to be a drone the rest of my life? I could reinvent my scratch-and-dent self? Failure is a good thing because it forces me to find out my ‘authentic needs and passionate yearnings?’ I can create a life I love? Yes, I must."

RAGBRAI: The Tandem Bike Team Adventure: The First Ride

My buddy, Chuck, and his riding captain, Cheryl, found a kindred spirit in the tandem world, Jim Wright. Jim races tandem bikes and often rides with his wife, Kathy. for pleasure. 

Chuck relates his first tandem riding experience, and training for RAGBRAI.

Enter Chuck:

RAGBRAI: A Tandem Riding Adventure: The First Ride

I have finally experienced my first tandem bike ride, and loved it. Through tenacious persistence, I found a tandem rider, Jim Wright, in Orange Park, Florida.  He is an experienced tandem cyclist who just happened to have a racing tandem bike.  We met through a friend that I had worked with, an avid cyclist himself, Jim Funk. 

Funk, member of the Gainesville Cycling Club, posted my request on their bulletin board.  After several emails, telephone calls and a few failed meeting attempts, we arranged a time to ride in Orange Park. My captain, Cheryl Smith, drove my son Chase and me to Orange Park.

BONE-IN RIB END PORK ROAST RECIPE

My mother's boneless pork roast smelled fantastic, however, the meat was dry and grey. Not a fan. There must be a better way to make a juicy, tender pork roast...

Last week, my sister raved about her bone-in pork roast she made in a slow-cooker. She turned it into "pulled pork."  I did not want to wait that long, so thought I'd try the cast iron dutch oven and cook the roast in a manner similar to Osso Buco (veal shanks.) 
Turned out great--tasty, firm yet tender texture and Paeleo-friendly, in case you're of that persuasion. The rib-end portion of the pork has less fat, so this slow cooking method tenderizes it beautifully, without drying out the meat! Success!

BONE-IN RIB END PORK ROAST RECIPE    

INGREDIENTS:

1.65 pound Rib End Pork Roast

Olive oil

½ bottle dry red wine

1 ounce Whiskey (optional)

2 celery ribs

3 carrots

1 large onion

½ bulb chopped garlic

1 small slice of fresh ginger (optional)

Dry Rub:

¼ t Cumin

¼ t Black Pepper

¼ t White pepper

Few shakes of Salt

¼ t Sage

Few sprinkles of Fennel seeds

¼ t Ground Coriander

PREPARATION:    

Dry rub the entire roast

On medium-high heat, brown the roast in olive oil in a Dutch oven pot.

Brown roast on all sides. (This only takes a few minutes.)

Remove roast from pot and set aside.

Sauté veggies in some olive oil in same pot. Need not cook through, just want a bit of a start.

Deglaze pot with whiskey or red wine.

Add ½ bottle dry red wine to pot. (May need more to cover meat.)

Put roast back in pot and cover with veggies. 
Make sure the meat is half covered in the liquid. 

Lightly cover pot with foil. Allow for steam to escape!

Place in 300 degree Fahrenheit oven for 3 hours.
Check the roast half way through the cooking process. Reduce heat to 275 degrees F, if the liquid is rapidly boiling. 
[Optional: Turn the roast over in the pot.]
Remove meat from pot and place on plate, covered with foil.
Let the meat rest for 10 to 15 minutes before serving.

I served with steamed brussel sprouts and roasted sweet potato.
Delicious!

Watch me cooking the pork roast with one hand on the Flip Video camera:

RAGBRAI: The Tandem Bike Team Adventure: Mind Spinning Matters

The RAGBRAI tandem bike adventure team continues training, and I have joined in, sort of.

I've survived my 14th spin class, and my thighs and calves and feet ache. Karyn, our instructor, says I can only count my classes up to number 20. She assumes I'll make it that far, she is such as inspiration and a dreamer. Besides leading our spin class, she also coaches athletes. She swims several miles a week too. So does most everyone in the spin class, but me.

Besides Chuck's prodding, Karyn is the main reason I continue the brutal game of spin. Karyn anticipates that I want to quit and she says "Time to put your big girl panties on!" That's her metaphor for sucking it up and digging deep to make it to the end of class. She tags one class "climbing" and chants "we love to climb, we love to climb..." as we "add gear" and slow down the revolutions, and "get out of the saddle" for 1 minute. I last about 30 seconds out of the saddle. I stay in the saddle when the whole rest of the class is "out and up" and peddling with ferocious intensity. 

Why do I do spin class? Firstly, the spin class is the only way I will ever get my heart rate up. Secondly, I feel so much better the rest of the day. Really! Thirdly, it feels great to break through my comfort zone and do more than I thought possible. Finally, it's kinda fun.
But enough about me.

 Here's Chuck's next installment on his RAGBRAI journey:

The intrepid RAGBRAI teammates, Chuck and his Captain, Cheryl, after a Spin class workout at the gym; and they still have enough energy for smiles. (Note the blue glow emanating from Chuck's skull, a weird side-affect that shows up in some Spin Class participants.

RAGBRAI: Tandem Riding Adventure: 
Psychological and Emotional Snafus, a.k.a. Mind Spin

            The physical, emotional and psychological obstacles I face in preparation for RAGBRAI have mainly become challenges in self-acceptance and self-motivation. As I am almost blind and am older than many riders, those two attributes could lead to creeping self-doubt. So, I quickly found the need to surround myself with positive people who consistently support and motivate me. Otherwise, the demands and setbacks associated with preparing for a week long ride across the state of Iowa could do me in. 

            Although my psychological and emotional journey began as a youth, the real challenges began when I faced losing my sight.  In 2010 my sight had gotten so bad that I lost my job and started to collect Social Security Disability.  I decided that I needed therapy and attended many sessions that helped considerably.  Therapy focused on self-acceptance and self-motivation, in order to build a strong foundation for mental health. It worked.

            Attending blind rehabilitation at the centers in Birmingham and West Palm Beach forced me to “see” other people just like me, struggling with the same challenges as I.  I felt the need to become independent and strong. My overwhelmingly positive experiences with the blind rehab training changed my outlook on being blind.

            Once I was able to transform my thinking, I gained a positive self-image. As I upgraded my self-image, I took a hard look at my physical self.  I had definitely let this part of me go. I had gained weight to an embarrassing 306 pounds and my health suffered. 

In January 2012, I volunteered and was chosen for a workout study using the new X-Force workout program.  This workout study set me on the path to changing and healing my body.  The group motivation and accountability, that is critical to such a program, kept me from giving up.     

            In the fall of 2012 I started the spin classes.  This extreme workout immediately kicked my butt but I found that I loved it.  After just a few months, I found my body transforming and that motivated me to ride even harder.

Occasionally, I still face the issues of self-image and self-acceptance. These issues usually arise when I am alone with hours of free time.  The old adage that you can be your own worst enemy rings true, however, awareness is the anecdote. For example, when I know I’ll be alone for the weekend, I plan ahead and surround myself with positive and highly motivated people.  I am especially careful of being around people that give up too easily and look at the glass as half empty. I stay away from such people, as I am susceptible to their mind-numbing poison. Luckily, those folks don’t show up in spin class!

JOURNAL WRITING JOURNEY

Last year, I started a daily journal where I just let my thoughts flow.  In the journal, I can talk to myself in a critically objective manner. The journal is my outlet and it has been extremely liberating. I write daily about my triumphs and failures, how to become stronger or how to prevent or overcome failure.  I often go back and reflect upon the issues that have plagued me in the past. When I put those tough issues in writing, where I can contemplate them in a different context, I learn how to prevent those things from repeating. I highly recommend this form of self-therapy—it’s free, it’s powerful—it works.

SUMMARY

1)     Therapy was of utmost importance as it allowed me the opportunity to look inside myself in an objective manner; 2) rehabilitation was pivotal in my self-acceptance; 3) becoming part of a team or group gave me inspiration and motivation; 4) finding a mission or purpose helped me focus my efforts;5) committing to a form of training allowed me to engage my entire being.

THE TAKE-AWAY

            You are in control of your transformation and no one else. Here’s some tips to get us all started:

Document your life through journaling and pay particular attention to asking:

What do I want to do with my time?

How do I want to perceive myself?

How do I want to project myself to others? 

What are my goals?

What are some ways that I can achieve these goals? 

Once you have written this down, TAKE ACTION!

Remember, action produces results, not failure! Any perceived “failure” is just feedback. Feedback lets you know that you need to tweak your efforts. When discouragement stares you down, don’t blink. Turn around and find another way by using your powerful, unlimited imagination—your greatest gift!