Month: September 2024

fitness

Some Thoughts on Ebikes

amysmithphd7 Comments

I mentioned in my last post that my partner and I are thinking about some longer distance bike trips. We traveled with our road bikes to Prince Edward Island several years ago and had a wonderful time exploring the area, typically riding in the morning and enjoying a picnic lunch before heading back to our lodging to clean up and enjoy other activities around the area.

Our fitness levels are dissimilar, as is our desire to ride until our legs fall off, so we began exploring the option of an ebike for me. After a lot of online research we popped over to our local bike shop which had two models I was interested in trying. The shop team was great and helped me get familiar with the ebikes, riding them around the area until I felt more comfortable on them.

A man and woman standing with their electric bikes

The bikes, however, are enormous. They felt very different to me than a road bike, which is what I’m used to riding. The bikes I test rode were both around 75 lbs and I felt every bit of that when manuevering them. They were both fun to ride and easy to get the hang of the motor, but I am struggling to imagine lugging them around while we stop for meals or hotel stays (no bike camping for me!)

All of the bikes I researched would be considered “Class 2 ebikes,” meaning they have a throttle and go up to 20 mph. Typically they weigh more than a Class 1 ebike by about 20-25 lbs and are capable of moving without the rider pedaling (as opposed to pedal-assisted, where the rider has to be moving the pedals for the motor to kick in and add additional support). There are also Class 3 ebikes which are similar to Class 2’s but can get up to 28 mph.

I’m not especially interested in the option to motor without pedaling, although I suppose it might be nice in some situations. I would be happier with a Class 1 that was lighter and easier to maneuver and travel with, but the rider payload limits on Class 1 ebikes fall short for larger riders. As someone in a larger body I need to think about not only my own weight, but how much weight I’ll be packing on a long distance, self-supported ride.

Having done minimal research into ebikes before now I had considered them a way to level the opportunities for riders who wanted/needed more support than a traditional bike. But the lower payload limits on Class 1 bikes seem to leave out folks in larger bodies and folks who may want to tow kids/dogs/gear. Wrangling and storing a 75+ lb bike is a challenge I hadn’t considered undertaking when I started exploring my options. Being limited into a model of bike I’m not especially interested in is frustrating and feels like another way the “fat tax” is being applied.

For now I’m going to keep trying more ebikes at various shops in the area. And if we can find the time before the fall leaves start to drop I may rent an ebike to use on some of our local trails to get more comfortable with ebikes in general, and then we’ll see where that leaves our long distance goals in the spring.

Amy Smith is a professor of Media & Communication and a communication consultant who lives north of Boston. Her research interests include gender communication and community building. Amy spends her movement time riding the basement bicycle to nowhere, walking her two dogs, and waiting for it to get warm enough for outdoor swimming in New England.

fitness

Conquering the Darkness and Charging all the Lights

Sam B

I’m one of those people who really minds the lack of light that marks Northern winters. The only good thing in recent years is that I’ve gotten better about acting early–bringing extra light into my life–before the pit of despair that is grey and dark November in Ontario rolls around.

I blogged here about how much a gentle start to the day matters to me. Yes, I’m a morning person but I like to get up with the light. Now that autumn is here, that’s not happening. Today sunrise was at 6:55 am but my alarm clock goes off the in dark at 6. Tonight I ride my bike to 7 pm physio after work but I’ll be riding home in the dark. Sunset is at 7:41 pm.

I also suffer from Seasonal Affectiveness Disorder (SAD) and find that light therapy lamps help.

So that’s at least three kinds of light I bring into my life for the fall. This weekend and this morning, I started to get all the lights organized.

ALARM CLOCK

HOME LIGHT THERAPY LAMP

BIKE LIGHTS

Bike light charging station at my office, with a bonus flashing red light incase I forgot to charge everything in time

OFFICE LIGHT THERAPY LAMP

Back up morning bright light in case I dash straight to the office

How about you?

cycling · fitness · racing · Zwift

Welcome back to Zwift and the ZRL!

Sam B

It’s fall.

And you know what that means.  Yes,  back to school.  Yes, red leaves and shorter days. But also for some of us it’s back to indoor bike riding and racing.

It’s not too cold to ride outside,  obviously,  but we’re running out of after work light.

So I’ve taken the Zwift bike down off the wall, and set it up in front of the big screen,  ready for an autumn of Zwifting.

Each summer I say I’ll occasionally ride indoors on Zwift and I decide not to put my membership on hold. But the truth is it’s too warm in the evenings even with a fan to ride inside during the summer months.

Here are my last Zwift rides in early June.

So it’s been three months.

What’s new in the bike room?

Boo!

We’re cat sitting one the adult kid’s cats for a bit. Boo hangs out in our back room for snuggles, TV watching, and now indoor bike racing.

But it wasn’t Boo who shredded the mat under my bike. That was the previous visiting cats, Moon and Louie.

So Sunday night we had to do a race to secure our category in Zwift. That’s to make sure we’re still D riders. What’s the worry? Sandbagging! Winning by racing in a lower category so you’ll be sure to win.

Tonight, we race for real as the ZRL series begins. I’m racing with a ZSUN team (rather than TFC) because ZSUN has a women’s D team.

We’re ZSUNna.

Tonight’s race is a 24 km team trial in France.

Wish us luck!

fitness · Guest Post · hiking

Hidden Trails in the Highlands of Iceland for 12 Days (Guest Post)

Sam B



By Sarah Rayner

My friend Linda, who I met while on a hike in Banff Alberta, talked to me about doing a hike in Iceland.  I always had Iceland on my list of flight stop overs, but never hiking.  With thanks to my friend Linda and Amarok Adventures – Adventure trips in the Arctic & Antarctic regions, I had an amazing time and learned a lot about myself during the 12-day hike.


The hike was in the highlands which entails sheep tracks, mountain ridge trails, lots of river crossings, both solo and in pairs. It delivered a new trail family, amazing meals, spectacular views at every turn, stories of trolls and elves, sleeping in Mountain Huts, very steep mountains to hike up and of course down, and of course Iceland wind and rain. To top it off we were able to visit two amazing natural hot springs (which we all enjoyed).


I had a pack of 27lbs which I carried daily as I hiked.  We hiked a total of 160 km in the 10 days and had 2 additional travel days.
I truly love adding exercise to my vacations and hiking is a great way to see the world’s hidden trails.  We didn’t see any people for 7 of the 10 days.  We were all unplugged from our devices and had a great time singing, playing games and laughing until we cried.
What I learned from this hiking adventure is that I love meeting new like-minded people who I now call friends and that I can still do hard SHIT and love every minute.  It’s great to challenge myself physically and mentally and win.

Sarah in Iceland

Bio: I’m a 52 year old mother who was very active as a young adult and since my girls were teens I have returned to sports and being very active while on vacations. I love being challenged both physically and mentally and meeting like minded people. The friends I have made a long the way have been life changing. 

Exercise “snacks”: tasty or hard to swallow?
fitness · goals

Exercise “snacks”: tasty or hard to swallow?

catherine w4 Comments

Let me be honest here, or as the kids say, I’m not gonna lie: even though I kind of like tips on short efficient exercises to fit in during my day, there’s something that rubs me the wrong way about them. Here’s what I’m talking about:

Is anyone still naive enough to buy the "get fit in two minutes!" line? It says also 17 micro workouts that will change your life, even if you're stuck in the office.
Is anyone still naive enough to buy the “get fit in two minutes!” line? Sigh.
Okay, tell me why the woman doing the demo is not in office clothing: because she probably couldn't do it in office clothing. Argh. The man is in office clothing but the woman is in
Okay, tell me why the woman doing the demo is not in office clothing: because she probably couldn’t do it in office clothing. Argh.

This article from the Guardian offers a plethora of ideas for doing gym exercises, but in your office or workplace. They have a 4-snack menu:

Snack one:

  • run or walk up flights of stairs
  • do jumping jacks
  • do burpees
  • do jump squat
  • do mountain climbers
  • do plank jacks

Snack two:

  • squat
  • split squat
  • wall sit
  • glute bridge

snack three:

  • pushup
  • tricep dip
  • shoulder circles

And finally (if you haven’t been sent home early for disturbing everyone else’s concentration and also sweating all over important papers), there’s snack four:

  • single-leg deadlift
  • high plank
  • low plank
  • single leg stand

This last exercise has my favorite illustration:

This guy’s ability to multitask– read paper, drink coffee, and balance in the office– is impressive.

Yes, we’ve all seen these sorts of articles, and they can be silly and overambitious, which this one most certainly is. But some Facebook readers added their own critiques.

Some thought the idea of an exercise “snack” was simply too cutesy and off-putting. Don’t sugarcoat movement to make it more palatable– we don’t need that.

Others (well, me) felt like the whole idea of an exercise “snack” was a kind of bait-and-switch. You’re offering me a snack? Oh, great– what is it? Running up and down stairs and then doing burpees? Oh, no thank you.

One FB reader was offended that the notion of “exercise snack” seemed to imply that they were the only permissible snacks and took umbrage at the idea.

Some didn’t mind the lists, but rather the office venue: doing elevated planks at the office was simply not happening.

Another commentator offered the suggestion that doing burpees in the office might make one feel self-conscious or silly. Yes, I’m inclined to agree.

There was some support for the exercise snack idea: fitting in some movement like biking or walking/short hike in between workday obligations feels nourishing and is better than nothing. Hence the term “snack”.

My favorite comment was this one: “Mmmm, exercise snacks sound delicious, if you redefine them to mean snacks after exercising”. There’s no plausible objection to that, I believe.

So readers, what do you think about the “exercise snack”? Do you snack in between Zoom meetings? Do you prefer your exercise in meal-sized portions? I’d love to hear from you.

fitness

Back to school health and wellness resolutions

Sam B

It’s September and for many of us here at the blog,  that means back to school.  September 1 far more than January 1 means the start of a new year.

Do I have any September resolutions?

Swim I plan to get out swimming at least once this month. I’m feeling inspired by Catherine’s visit and our trip to the Elora Quarry. Sadly though the quarry isn’t open after Labour Day weekend.

Ride I’m going to try to ride my bike most days.

Read Reading fiction makes me feel good and I’ve been taking a novel to work to read at lunch and when I take breaks.

Here’s the book I’m reading now.

The Life Impossible by Matt Haig

Sleep Sleep is my super power.  Check out my rock solid year of eight hours a night. But it often falls apart with the start of the school year. Not this year. That’s the plan anyway.

My year in sleep

But I also fib to myself about the hours I sleep.  I tell myself it’s 10 to 6 not not according to my Garmin.

Here’s the annual Cheddar back to school meme!

How about you? Any back to school resolutions?

fitness · hiking

Hey, Bear!

Words & S’mores

               “Hey, Bear!!” We took turns bellowing this phrase as our family of four trekked along the narrow path of the Wild Sculpture Trail in Alberta’s Sundance Provincial Park. While our warning calls were interspersed throughout our adventure, my ears were constantly peeled to the potential guttural response of the resident black bears. Our yells eased my fears of a bear encounter because at least we wouldn’t be surprising it.

Hiking is not my forte—it does not bring me exuberant joy, excitement, or even calm. Hiking is what my husband does and what he’s inviting our kids to do. So why was I also in tow on that holiday Monday expedition? Two reasons. One, it was my five-year-old’s inaugural hike. Two, my darling eight-year-old daughter wanted me to come.

My husband had offered for me to stay home, read books, work on my writing, take a nap, or have a visit—all daily wish-list activities. But, while I am an indoors-loving, book-craving writer, I am also a mother. So, though a day of reprieve was baited so deliciously in front of me, the weight of responsibility and love turned my gaze and produced a response of, “No, I think I’ll come for the hike.”

I want to say that it was a joy-filled decision, after all, it was a promise of exercise (something I’ve been struggling to keep consistent in my daily life—a regular theme in my blog posts) and a promise of quality time with my family (something I am constantly yearning for), but it was not a decision made with eager joy.

I. do. not. like. hiking. I do not like the threat of large predators, the plethoric presence of insects, nor the unpredictable physical exertion. Will I be scrambling up a shaley bank? Will I be expected to hang on desperately to a mountain’s edge? How many ups and downs are in store for me? If it sounds like I’m whining, I am. And I do every time I’m offered the chance to go for a hike. I don’t like doing things that make challenge me.

I often wish I could adopt the Canadian/Albertan mindset of loving nature and craving to be in its undisturbed presence. I see images of women, strong and glowing on the peaks of mountains, some with carriers loaded with 30-pound toddlers. These women amaze me. I have at least two close female friends who take their families on camping adventures, willingly sacrificing the comforts of home to bask in the Creator’s masterpiece. Their being outdoors does something to my perception of them. They become even more super than the super-moms they are in my eyes.

When I watched my daughter scramble up the trail’s sandy hoodoos, I noticed two things. One, she was brave and gave it her all; and two, she knew her limits and was confident enough to make it known when she was uncomfortable. On a particularly steep part of the hoodoo, my daughter tried to climb up to the top ledge but was unable to lift her leg high enough. She didn’t give up right away but rather shifted her weight and position to accommodate the awkward rock as best she could. When she still couldn’t get up, she simply shed a few frustrated tears and then bounded up a different path that would still lead her to the top ledge.

My family on the hoodoos of the Wild Sculpture Trail.

A man and two children dressed for a hike stand with a dog on sandy hoodoos. The man is pointing his hiking stick upwards and the children are following his gaze. The dog stares contentedly in the opposite direction.

If it were me in her position, I would likely have grumbled and spat out my justified distaste towards hiking. My feelings of inadequacy would have veiled the logic of simply trying a different way.

When I see those determined outdoorsy women, I often compare myself to them. If only I liked that activity, I could be fit. I could be cool. I could boast about the benefits to my skin and body after breathing fresh air for more than two hours a day. My kids could look to me as a beacon of health and strength. My distaste for their beloved activity makes me feel like I’ll never measure up to the “fit and healthy” girls. They don’t appear to be afraid of bears, or at least they don’t let that stop them.

Upon reflecting on how my daughter managed in the woods and on the hoodoos, I am reminded that a woman’s strength does not lie in the specific activity she performs. Instead, it lies in the attitude she brings to it. Sure, she enjoys the outdoors, but I think that comes from having an open mind about the trials she is bound to come across. The outdoors is not in fact a determiner of which women have found the most success and which have not. Being or not being afraid of bears does not dictate my worth.

My daughter is determined but also cautious. Hiking is not always predictable. Without comparing herself to other girls and without catering to her fears, my daughter allows herself to enjoy an activity that challenges her.

I also am a cautious person and a determined one in many areas of my life, so why can’t I also accept a challenge every once in a while?

I do not need to fall in love with hiking. I can keep my favourite pastimes. But I will say yes to going on another hike with my children. I will show up and be the example my daughter set for me: if I find myself in a situation where I’m not having fun and doubting my abilities, whether it’s outdoors or not, I can yell “Hey, bear!” at the things that scare me, adapt in ways that allow me to stay true to myself, and step up in confidence to things that challenge me.

fitness

Not even female Olympians are safe from murder

marthafitat552 Comments

ID: Screenshot of CBC News headline about the murder of Kenyan Olympian Rebecca Cheptegei includes a photo of the murdered runner

Olympic athletes are often seen as the embodiment of strength, resilience, and achievement. They are celebrated for their extraordinary physical abilities, mental toughness, and relentless dedication to their sport. But beneath the medals and international acclaim, there lies a sobering reality: even the most successful and physically strong women athletes are not immune to the pervasive issue of intimate partner violence (IPV).

The deaths of several female athletes, at the hands of their intimate partners, serve as tragic reminders that fame, strength, and success do not offer immunity from gender-based violence and murder. The most recent is that of Rebecca Cheptegei who died this week after being burned by her alleged partner in an attack on Sunday at her house in Endebess, along the Kenya-Uganda border.

The CBC said “Dickson Ndiema Marangach — the Kenyan man reported to be Cheptegei’s boyfriend — bought a jerrycan of gas, poured it on her and set her ablaze following a disagreement.” Cheptegei most recently competed in the 2024 Olympics in Paris.

There have been two other high-profile cases of elite women athletes from Kenya who have been victims of intimate partner violence:

  • Kenyan long distance runner Agnes Jebet Tirop was killed in October 2021, just months after she competed in the 2020 Olympic Games in Tokyo and finished fourth in the women’s 5,000-metre final. She was also a two-time, 10,000-metre bronze medallist at the World Athletics Championships. 
  • In April 2022, Kenyan-born Bahraini athlete Damaris Muthee Mutua was found dead near the town of Iten, at the home of Ethiopian runner Koki Foi, who was reported to be her boyfriend. 

Intimate partner violence is not bound by socio-economic status, physical strength, or public stature. It affects women across all demographics. In this case, as in so many others, the woman was a physically strong, highly capable athlete. But strength on the field or court does not translate to protection in private relationships.

It seems paradoxical to see female athletes as victims of IPV. After all, these women are physically strong, mentally tough, and have achieved global recognition. They’ve defied odds, broken barriers, and dominated their respective sports.

The case of Kenyan long-distance runner Agnes Tirop, who was murdered by her husband in 2021, further underscores the vulnerability of women athletes to gender-based violence. Her death sparked an outcry in Kenya, as many called for greater protection for women, not only in sports but across all sectors of society. Tirop’s murder was not just a loss for the sports world; it was a reminder that success and fame do not shield women from the perils of abusive relationships.

Sports organizations, from the International Olympic Committee (IOC) to national governing bodies, must acknowledge gender-based violence as a critical issue. This means also not allowing convicted child rapists to compete.

The tragic deaths of Olympic women athletes at the hands of their intimate partners highlight a pervasive issue that society must confront head-on. Intimate partner violence does not discriminate. It affects women of all backgrounds, including those who seem invulnerable due to their physical strength and success.

fitness

What do you do first thing in the morning? #tbt

Sam B1 Comment

It’s September which always feels more “new year” to me than January.  I’m trying to set myself up for a successful fall term and I’ve been reading some of our blog posts on routines.

Tracy is likely the person here who has written the most about routines– setting them up,  falling out of routines,  getting back to routine,  changing one’s routine.

Here’s Tracy on morning routines and the importance of what we do first.

Confession: Right now mine isn’t anything significant.  It’s Wordle. I got it in 5 this morning.

Wordle 1174

Habits and routines: What do you do first thing in the morning?

Sunrise and a silhouette
Aging with Grace: What I Want Versus What I Ought
fitness

Aging with Grace: What I Want Versus What I Ought

Mina4 Comments

Here on this blog and elsewhere, there’s lots of information about the benefits of strength training for women, particularly as they age. Cardiovascular fitness and endurance focused fitness have lost their luster. They are not considered as productive for women’s long-term health—maintaining bone density, healthy sugar levels, heart health and such like.

I’ve added some strength to my mix. I have a pull up bar. A nearby CrossFit-like class I go to. Plus, streaming Pilates around the edges. I am taking pleasure in getting stronger. And I know that really, I’m doing the classes because they keep me fortified for what I truly love doing—running, hiking, cross-country skiing, snowshoeing, mountain (and regular) biking. I get way too much joy from being outside and moving through cities, parks, forests and mountain trails to give up cardiovascular and endurance focused activities. I barely think of them as fitness. They are my way of being and moving in the world, an expression of my heart’s desire, my deep wants. The impulse to do strength classes comes from a very different source. Yes, I want to do strength classes, but in that ought-y way. As in, eat your peas, they’re good for you (though I quite like peas). As a result, I’m probably doing less strength work than I ought to be doing.

So, I wonder, should I rebalance my activities to a more productive mix? What about my joy? Is it productive (by which I mean, long-term healthy)?

This week I was provoked to think about the distinction between productive and fruitful. The talk I was watching, made the distinction between getting shit done, no matter the toll it might have on me. Think of a machine metaphor, where the machine breaks down and we fix it, give it some oil, solder the fissures, plug it back in. Versus, being in flow, which, yes, in and of itself might lead to a lot of shit getting done, though possibly at a different rhythm. A fruit tree metaphor is apt here, a metaphor of seasonality, of cyclicality, of dormancy and blossoming. The fruit tree in my mind’s eye is an apple tree from my grandfather’s orchard, my mother’s backyard growing up.  

This idea of productive vs fruitful resonated with this internal wrestling match around what I ought to be doing for my health versus what I want to be doing for my health. While my workouts might not be as productive as they could be, maybe they are fruitful (for me—you do you and will have your own version of fruitful). The feeling of flow, of connection to nature (as precarious as that can sometimes feel in a city), the sky in all its moods, the weather imposing its presence, has a discernible impact on my wellbeing. How can my heart be healthy without joy? Maybe my bones densify when I feel awe in nature? (The study has yet to be done.) My friend, Kim (of this blog!), reminded me that “studies show” that our parasympathetic nervous system grooves well with the smooth pleasure of a flow of repetitive movements, like running, cycling, dancing, hiking, skiing and such. For me, connecting with the joy of movement and the beneficence of nature invigorates me in a way that Pilates or CrossFit don’t.

Getting groovy feels fruitful for my long-term health.  

Yes, I want to do the things that help a woman stay vital as she ages. Of course I do. And a good part of my vitality is sourced from the outdoors. With only so much time, what’s a woman to do? In my case, I am going to keep experimenting with the balance. Like fruit trees, I have cycles where I am more focused on outdoor activities—like when I am in mountains and focus almost exclusively on cross country skiing or mountain biking and trail running—versus when I’m in the city, and more likely to incorporate specific strength training. These cycles feel fruitful for my wellbeing. No doubt there’s tweaking to be done. I’m trying to listen to what my body wants (what my spirit wants), hoping that coincides with what I need. If that doesn’t sound scientific, it’s not; or is it? I’m listening to intuition and felt sense. Increasingly science is showing that our mental, emotional and spiritual wellbeing have an impact on our long-term health. This is where fruitful joins hands with productive.

Aging is complicated. Every day, I feel like there’s a new something I should be doing. How can I stay vital and age with grace? For this moment, I’m going to focus on being fruitful and bring that spirit of wants, of heart’s desire, into my movement, whether it’s a run or a CrossFit class.