Author: natalieh (she/her)

Fat, feminist, 50 yr old mother of 2 adults who loves her high energy life partner of over 30 years. I love moving my body and walk wherever I can. I sometimes ride my road bike, do yoga, lift weights and other shenanigans.
Nat’s 100 km did not go as planned
cycling · fitness · Sat with Nat

Nat’s 100 km did not go as planned

natalieh (she/her)10 Comments

Last weekend I signed up for Randonneurs Ontario’s Railway City 100. It’s a Populaire (not a time limited Brevet) so the goal is to get the distance done. If I was attempting the longer 200 km route I would need to complete 100 km in under 6.5 hours.

2024

My first ride on this route was in 2024. I had had an amazing MS Bike tour a couple weeks before. I was confident I was ready to complete a 100 km after several years of much shorter distances.

The conditions started out promising but as I turned into the headwind my speed tanked. I had no depth to my strength and my speed dropped to 14 km/hr. For those doing math at home, that makes for a much longer day.

My rolling average ended up being 17.8 km/hr and 5:49 on the bike. Total time was 6:46. Too slow to even consider trying any longer distances.

I was so upset by my performance I didn’t even blog about it, save for a passing mention on how challenging that ride was for me.

2026 run up to 100 km

I had a spectacular MS Bike Tour this year with back to back PBs on 80 km while feeling strong and confident. So I had some expectations. Realistic, based on results, or so I thought.

The plan:

1 – keep breaks short

2 – maintain 20 km/hr

3 – finish around 5 hours and 30 minutes

That is a specific, measurable, achievable, realistic, and time bound goal (SMART goal!)

I bought a new saddle and installed it. I tested that it was secure and in the right position.

Pre-ride jitters

I’d had a call with a friend who was also doing the ride the Friday before. We talked candidly about hopes and fears.

I shared how it had taken a long time to reclaim fitness for myself and fitness for fun after being in the military.

Nothing saps joy out of a run when your job is on the line at your annual fitness test.

I thought that event anxiety was behind me. I usually have a taste of pre-ride jitters, some extra energy, lighter sleep and frequent pee breaks before the ride starts.

But. Wow. I had a full on gastrointestinal reaction before Michel and I hopped in the car to drive to the start. The jitters had tipped to panic and I do not know why. I’m usually pretty good at channeling that energy towards excitement. But not that day.

Beautiful start

The group was a mix of folks riding the 100 and 200. It was overcast, light winds and not too hot. An ideal day for a ride.

I got to chat with a few folks from out of town. Very Zippy Vincent shared his joy in using digital brevet cards. He’s a front of the ride kind of human that I only ever see at the start unless I’m supporting an event.

I got a hug from Maria, another hug from Gail and saw a few other folks from the Windsor area. We know each other from Strava and shared friends as well as my volunteering supporting club rides.

This club has brought a lot of lovely people into my life.

I had a chat with John, who was back from a cycling hiatus, as well as with Steve from LCC, who was looking to give the 200 a try for the first time (spoiler, he nailed it!).

The good company put my nerves at ease.

Michel and I locked eyes during Fred’s pre-ride safety brief and silently agreed to let everyone else roll out since I’m by far the slowest rider.

A squeaky start

A few minutes into the ride my saddle started squeaking. I had tried to give it one last tighten at the start only to discover that my bicycle multi-tool had only Allen keys that were too big or too small. I kicked myself for not torquing it at home and for not throwing the right Allen key in my bag before we left.

Michel’s multi-tool had gloriously exploded on the roadside the previous Tuesday when he and Fred did the 200 pre-ride. He DNF’d due to a spectacular tire failure. His rear tire split down the middle the entire way around. This happens when you wear out a tire. I hadn’t thought to pick him up a new tool when we collected his bike from the shop on Friday.

So with no way to alleviate the squeaks we carried on.

Passing Friends

A trio of cyclists from Windsor passed us as we climbed across a few roads. It was Călina and two folks I probably stalk on Strava. Michel has ridden with them before so we got big waves and smiles.

For a few kilometers I could see the flashing lights of the back of the pack. Then a surprise visit with Dave C. He had arrived in from the GTA a little late so had huffed to get a good start. He coasted alongside Michel in easy conversation for a couple kilometers. He then pedaled gently off to complete his ride. I hadn’t seen him for a couple years and it was really sweet of him to hang out with us for a bit.

Solid start

After the first hour my speed was averaging above 20 km/hr and I had come to accept my squeaky saddle. I stopped briefly to devour a banana. My hydration and nutrition were on track.

The second hour wrapped up with a Cliff bar and realizing the wind was picking up. It was a bit of a tailwind but offset to my right shoulder for mostly crosswind. I knew this would pick up as the day went on.

Midway

2 km before the control I looked at Michel.

“I need off the bike for a minute. How far to the control?”

Michel smiled.

“It’s 4 minutes away. Can you make it without stopping?”

I laughed. I was self conscious that Fred was waiting on me at the control as he was supporting the ride.

We arrived at 54 km 2:45 total time. I was satisfied with my speed and how I felt.

I asked Fred if he happened to have Allen keys with him. He did not and I agreed that was totally fair. This is a self-supported ride at its essence.

He shared that the first trio of riders had arrived 1:28 after the start. Wow. So fast!

I had expected to see the back of the pack riders as they rolled out but they were long gone. That hit hard.

Michel helped Fred pack up the snacks and supplies while I found a toilet. It struck me how very far behind everyone else I was.

I felt embarrassed. Which is wild because I was rolling at my goal speed.

I force a smile with Michel over my shoulder. The Tilsonburg Great Railway Station in the background.

Slowing

As we turned back towards St Thomas we were on a lovely multi-use path and Michel cautioned we would need to accept going quite slow.

There were lots of people enjoying the path so we carefully wove around them.

There is a bit of a bend and a climb as we left Tilsonburg and found the expected headwind.

Bonking

Maybe 10 km after the control the continuous effort of fighting the headwind asked more of my body than it was ready for. I had a lightening bolt of pain from my right groin to my ankle and a full leg cramp. I pulled over. I sobbed. I was so surprised that this was happening. And I knew what it was despite not feeling it in over a decade. I was bonking.

I put my bike down, stepped away from it and started eating and gulping electrolytes.

Michel talked me through it. The MS bike tour had replenishment stops every 15-20 km. I was not used to continuously riding. He reminded me I just needed food and hydration.

After a few minutes I stopped crying and cramping. But the shock of being in a state where I bonked shook me. I thought I was eating and drinking enough.

Back on the bike to bonk again

Another 10 km and the other leg seized up and more shooting pain. I cried out in surprise and pulled over. My face was encrusted with salt. I had a headache. The wind was helping me stay cool but I later learned the “feels like” was at 37C.

I started uncontrollably sobbing. I knew it was just food and hydration but I couldn’t stop the tears. I hadn’t had this kind of reaction since I had done some 100 km rides in 40C in 2016. Ten years since I have bonked. It felt like a stupid, rookie situation to be in and I was kicking myself. I AM BETTER THAN THIS!

Michel waited while I ate some candy and drank a ginger ale.

“Just 10 km to the MennoMex for a real break.”

I nodded and got back on my bike. The cramps never returned but the tears wouldn’t stop for another 8 hours.

Bountiful burritos

My favourite soda brand is Jarrito and it goes great with burritos.

I slowly and painfully pried myself off the bike while leaning on a post at the Mennomex . I was settling in to have another pity party cry when my friends Nancy & John rounded the corner to say ‘hi’ and give me a squeeze. They were picking up food for a dinner party.

So I zipped up my human suit and put on my best brave face. It helped to have a positive reputation to live up to.

Michel makes a silly face while devouring a burrito. There are two large bottles of Jarrito on the table and my untouched burrito is in the foreground. It tasted heavenly.

We ate and all I wanted to do was lay down and quit.

“It’s less than 20 km to the finish. It will take us 90 minutes. By 3pm we will be in the car heading home.”

That was Michel’s very nice way to tell me that I was rolling at 15 km/hr. FUCK! FUCK! FUCK!

My body just didn’t have any umph left. I could pedal but I had no power in my legs and the wind was only blowing harder.

I stifled more sobs and got back on the bike. We had turned onto a very quiet road and Michel offered conversation or space as I needed it.

I felt a deep shame at not being able to keep it together. It was a 100 km ride and there was a time I could do that at the drop of a hat. Not that day.

The end

The food and drinks were literally all I needed and I slogged my way back to St Thomas. It was well past the time I expected to finish. I felt humiliated.

I need to be clear. No one else was giving me a hard time but I was kicking myself the whole way to the end.

At one point, I quit cycling altogether. At another, I was tempted to throw my bike in a ditch. I was so fed up at feeling miserable.

And on and on the ride went. There were a few short legs when we turned and the wind was at our backs. It was then when the heat became apparent. I thanked the wind for pushing me up to Ron McNally line. It was a slight incline so I needed the help but I also cussed the heat. There was no pleasing me.

At that point my watch and phone flipped to power saving mode. Of course they did because I had been on the road way longer than planned. FUCK!

I knew we were within 5 km of the end and that I would finish but it just stopped making any kind of sense.

We turned off the busy road south onto lovely residential streets and full face into the wind. Then it was raining without a nearby cloud. I wondered if I was hallucinating.

Then we turned right and I saw the finish. I was so tapped out I didn’t even feel relieved.

I rolled straight to the car. Pushed my check-in and submitted my results on digital brevet card. I hoped no one was around to see me and what time it was.

After the ride. Michel in the foreground looking content. I’m in the driver’s seat of my car trying to smile. My look says “I can see a dumpster and I might still throw out my bike.”

Reflecting on the facts

My average speed was 18.2 km/hr and moving time was 5:33. Total time 6:55. Ouch. My very first 100 km ride took 7 hours in 2015. The second attempt that year I came in at 5:50.

Possibly my best 100 km time was in 2016 at 5:15.

Reading back on these blog posts I was struck by how similar the stories were to this year. I’m so done with this sobbing, cramping misery, enough already.

Deciding what to change

I am riding more consistently this year than I have in a long while but it was a late start for my season. I didn’t spin indoors over the winter.

I have amped up my strength training, swimming, walking and utility cycling. I thought this general fitness would help support my riding. It’s not enough.

I’m really fucking done with being miserable on my bike. So I have some decisions to make.

Option 1:

Give up the stupidity of riding 100 km and greater. Just let it go.

Option 2:

Stop flirting with road cycling and actually commit to riding 2-3 times a week. When I do this I am faster and happier on the bike.

Option 3:

Stop riding events and just slow roll without observation, comparison or official results. I’m doing this cycling thing for my health.

Still processing

It’s four days later and I’m still crying about my results. I’m so frustrated.

I hoped writing this would help me feel better but I’m still so damn angry and embarrassed.

Stay tuned for what I decide. Notice no options include me throwing my bike in a dumpster. Are there options I haven’t considered? I’m open to feedback!

Nat’s trying a new saddle to move from “sores” to “soars”
cycling · equipment · Sat with Nat

Nat’s trying a new saddle to move from “sores” to “soars”

natalieh (she/her)2 Comments

My beloved road bike, Ethyl, is now twelve years old. Twelve years of a fair amount of cycling.

I was so pleased with my MS Bike Tour I didn’t want to talk about the downside. Mild irritation in the crease of my left inner thigh Day 1 turned into a full blown saddle sore Day 2. I had a tear about the length of my thumb that took a week to heal.

I had used chamois cream and wore good bibs. I wasn’t completely surprised it happened. Lately that one spot got a bit hot on even the shortest rides.

Michel has been gently cajoling me for years to upgrade my saddle. It’s the first customization most cyclists make, investing in a better saddle for a more comfortable ride.

My posture on the bike is not terribly aggressive. I adopt closer to a touring profile rather than a racing postures. My handlebars are even with my saddle so no need for a shorter saddle snout.

My original saddle shows discoloration along the white stripe. The paint is worn away and the “Liv” logo is mostly worn off.

I was dropping Michel’s bike off for new tires at To Wheels so I asked Andrew for a recommendation.

We looked at my current saddle size. It had been working for me until this year.

There are many choices to make. My goal was to get as narrow a profile as possible to reduce how much my legs rub against the side of the saddle.

I settled on Specialized’s Women’s Romin Evo Comp with MIMIC. Andrew recommended going up from a 143 mm to a 155mm for how most folks sit and the geometry.

It was about $150 Canadian, taxes in. There are plenty of more advanced and expensive options but I’m not that kind of athlete.

Once home, I had a bit of a challenge getting my old saddle off the bike. It was quite rusted on.

Nat looks at the camera with some grim determination. The offending and stubborn saddle is over her right shoulder bathed in WD-40

After failing to loosen the fastener I sprayed it with WD-40 because, in my heart of hearts, I’m an engineer. Engineers know if something isn’t moving, and it should, always try WD-40.

The magic juice loosened everything up and I was able to swap saddles. I had remembered to measure the distance from my bars to my saddle and recreated the geometry of my set up.

A top down short of my new saddle, securely installed on Ethyl.

I hopped on my bike for a quick rip around my neighbourhood. It definitely felt weird. To be fair, my old saddle was worn out and my butt is used to that. Andrew had warned me it would take a few weeks to adjust to it as well as for the saddle to break in. He also reassured me that for the first 30 days I could bring it back for exchange if the size or style didn’t work for me.

I seem to have installed it far enough back and straight. Yay!

So here’s to soaring along without hot spots. I’m giving it a good test today as I try a 100 km Populaire .

Back to back Personal Bests for 80 km/ 50 miles
cycling · Sat with Nat

Back to back Personal Bests for 80 km/ 50 miles

natalieh (she/her)1 Comment

First, the MS Bike Tour is not a race. Second, I do not have a lot of recorded data before 2024.

With those 2 things in mind, I was still thrilled to PB 80 km on Day 1 of the tour, beating my previous best by 3 minutes and 43 seconds.

The morning of Day 1. Michel on the left, John in the centre and I’m being silly on the right.

Also, shout out to John who was the first rider to cross the finish Day 1. He was so fast! No, it’s not a race, but it is also fun to go fast.

The conditions were ideal for me. A cool 18C to start. It was calm with only the faintest of breezes. This year’s route was straighter, flatter and on quieter roads. Those things help me do my best.

Michel rode with me. Now that I know more about how my left ear affects my balance I ride with Michel on my right.

I can hear him better and I get less dizzy. We had a marvelous day.

Day 1 completed. I take a selfie with Michel and our new friend Jersey.

Ride from the ride

After we finished the course we rode the 4 km home alongside our new friend Jersey. I was tired but not wrecked when I got home.

Magical Morning

Day 2 was another excellent day for riding conditions. I felt strong and decided to see how it would go without any solid plan.

The first hour I averaged 19.5 km/hr and I could feel my thighs pumping up.

Perpetual Motion

As the morning went on I got faster and faster. It does take me about an hour to be warmed up but this was next level.

We rolled through a little town with a speed monitor that flashed 24 km/hr. That felt good!

The possibility dawned on me

I decided in the last hour or so to see how fast I could go. It’s a descent to the finish and I was feeling it. It occurred to me I might break my personal record again. Maybe?

As we rolled towards the finish Michel told me I was much faster than Day 1. I laughed. SURE BABE, SURE!

He was right, of course. I completed 80 km 6 minutes and 23 seconds faster than the previous day. Thanks to leaving from the house my total distance hit 50 miles, which I PB’d by 9 minutes and 45 seconds.

The last time I felt this strong on the bike was in 2016 on the People With AIDS ride from Toronto to Montreal. I don’t have data from that time but I know I rolled consistently in the 20-22 km/hr range.

New Possibilities

Before last weekend I thought my fastest rides were behind me. Now I’m thinking they may very well be ahead of me and that feels pretty exciting.

Some of our Canada Life Cycles team celebrating an incredible two days of riding.

It’s always a group assignment

While my watch only records my speed, my results are because of a whole bunch of people.

The event organizers and volunteers ensured each stop for water, food and toilets could be done quickly and safely. Thank you!

My physiotherapist had helped me heal from many injuries and empowered me with strategies to be strong and steady on the bike. Thank you Emily for helping me ride injury free!

My teammates provided company and encouragement on both days. I got to ride most of Day 2 with Tracy & Rosie, which was a rare treat. Rosie powered through a mechanical like it wasn’t even happening. Tracy was rocking a new ride. It was great!

And, of course, Michel there by my side for both days. We laughed. He shared snippets of Werner Herzog’s autobiography. He was listening to the audiobook read by Werner himself. There’s something really entertaining about his grim determination when you yourself are feeling determined.

A great weekend

So, long story longer, it was a marvelous weekend of riding and spending time with great people.

Michel and I are now plotting how we can do more rides together very soon.

Today’s the day! Nat’s at the MS Bike Tour
cycling · Sat with Nat

Today’s the day! Nat’s at the MS Bike Tour

natalieh (she/her)Leave a comment

Canada Life Cycles team at the 2025 start line.

This morning my alarm went off at 4 am. Michel hopped on his bike to ride the 70 km to the start as part of his training.

The past two weeks have been hit and miss cycling wise due to storms and air quality. But this morning I’m feeling good.

I collected Tracy & Tyler at 5 am and we arrived at the Grand Bend Motorplex for 6 am.

I love seeing friends, old and new, at an event that continues to have a strong core of longtime supporters.

Michel and I at the 2025 registration with my friend and neighbour John.

We will have a light headwind both days. It’s just how the weather worked out. Some years we get tailwinds both ways. Just the luck of the draw.

It’s delightfully cool and I’m thankful we are not in a heatwave.

The route this year is simplified. It is the same both days and uses roads local cyclists frequent.

Michel and I have had excellent results with our fundraising. I think having the top fundraiser, Barry Travnicek, join our team gave us a good reputation to live up to.

As of writing this I have raised $2,165. Michel is sitting at $685. We are hoping to best our total of $3,200.

Help us get there by Donating here

This event is much more than a cause related fundraiser. It’s a weekend riding with my beloved, our friends and colleagues.

Michel’s involvement pre-dates mine. He had been involved for a couple years before we rode together for the first time in 2018.

It’s become a touchstone in our relationship and our cycling season. We know several couples who met at the event/ride together.

Riding for this cause, the treatment and cure for MS, has brought me closer to friends. It has connected me with a community of caring and action. It’s something I treasure a great deal.

I don’t take for granted that I can ride 80 km two days back to back. It is a challenge but an achievable one.

I hope you too can find meaningful ways to connect activity and community. It’s powerful stuff.

Nat, spinal movement and the Jefferson curl
flexibility · functional fitness · injury · mobility · Sat with Nat · strength training · weight lifting

Nat, spinal movement and the Jefferson curl

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I’m at the final stage of recovering from my lower back injury from the winter.

It started with analysis and restricting movements until my back healed then re-introducing different spinal movements.

The last step is yet another “silly little movement” called the Jefferson curl.

Emily described it as going from standing to fully bent over, curling my spine like a pill bug.

This bug is curled up just bragging about its range of motion

Emily and I spoke about why moving each vertebrae separately was important.

First, it’s helping my proprioception. As I stand tall and slowly curl my head, neck and each part of my spine – I’m understanding what muscles and connective tissues are doing at each stage of the movement.

Second, it’s practicing movements that occur in everyday life. Bending over to pick up a sock or stooping to get a weed in the garden should be effortless and not require special movements.

Third, learning this move is removing my fear of re-injury. I’ve been overly protective of my back which, ironically, makes me more prone to injury.

The internet has strong opinions about the Jefferson curl specifically and spinal movement in general!

Do a quick search about spinal flexion and or the Jefferson curl. It’s ok. I’ll wait.

You will quickly find people yelling about always keeping a neutral spine. Others imploring everyone to use the full range of motions of your back. What a mine field!

I do like SoheeFit’s explanation.

Never round the back?

Carefully and under light load

Under my physiotherapist’s guidance and coaching, I practiced the movement with a tiny 5 pound kettle bell. I didn’t even know they came that small!

Emily reassured me that it would feel like breaking every rule about form. It did! Since it is so ingrained in me not to round my spine I struggled to get my body to comply.

After two weeks of doing 2-5 reps a couple times a day using a 5 pound weight, the Jefferson curl is feeling more fluid and available to me.

I’m not saying everyone needs the Jefferson curl in their routine but it has caused me to question if I’m unnecessarily restricting other movements.

I tend to shy away from kneeling and other pressure on my knee because of an old injury. I’m going to gently explore that and challenge my self-imposed restriction.

Use with caution

It’s not that the advice to keep a neutral spine is wrong. When lifting heavy loads, it’s important to get in the right posture and engage your legs and core. Good form for exercises matter!

So I will never be using my heavy weights on this movement. I also need the range of motion available to me in my life because socks and weeds need picking up!

Look at the lovely curve of the spine!
Nat’s trying to “live like Doug”
cycling · Sat with Nat · strength training · swimming · walking

Nat’s trying to “live like Doug”

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It started as a joke a few years ago. My colleague Net would regale me with her retired husband’s adventures.

Each morning Net would wake up early to walk Rodney, her hilarious Rottweiler. Doug would jump on his bike. Net would log in to work before 7am. Doug would go for a swim. Net took her lunch at 11 and walk while Doug played hockey. Yes. This is all the same day.

Net and I would often meet at the end of her work day and I would always ask what Doug was up to.

Net would brief me on his myriad of activities and exclaim “I wish I lived the life of Doug!”

A few years later, Net retired and she joyfully does activities all morning then “whatever I want” in the afternoon.

I recently got a sweaty hug from Net on my morning walk with Michel & Lucy. She was biking to an aerobics class. We laughed and agreed she was “living like Doug”.

It’s a schedule I aspire to. And I’m giving it an honest go. On Tuesday and Thursday this week I walked Lucy & Michel. I then biked to the pool. I swam for an hour. Biked home. Then had a lunch walk with Lucy and Michel.

My bike, Myrna, at the pool

But then, then I had a GIANT NAP. It turns out I’m not in good enough shape to “live like Doug” yet. I’m trying. It’s going to take some time.

Me making a goofy face while having fun walking.

My summer plans include swimming, cycling and strength training but I also need recovery days. Yesterday (Friday) I decided I needed a recovery day instead of my planned bike ride. I was bone tired.

So it was an active recovery day of walking with Michel & Lucy, a short utility bike ride and a decent stretching session.

Me, continuing to be a goofy goober, on my bike.

Michel could care less what I accomplish in a day. His only concern is my wellbeing. He’s delighted I am finding a new daily routine that includes lots of activities.

An example of an active day. 183 minutes of exercise including walking, biking and swimming.

I did have sore abs on Wednesday that responded to gentle movement. I’m really looking to avoid injury as it feels like I have been in physio for one injury or another for YEARS.

So yes, Doug, I’m working up to being as active as you are every day. I bet by the end of the summer I’ll be able to fully “live like Doug”.

Summer’s in full swing and Nat couldn’t be happier
cycling · Sat with Nat · swimming · walking

Summer’s in full swing and Nat couldn’t be happier

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Like many places in the Northern Hemisphere we have been experiencing a heatwave the past week.

It has messed with cycling plans, both for Michel and I.

I just saw him and about a dozen riders off at 6 am local for “Prettiest Town” a 300 km Randonneur brevet.

Originally Michel was to do the ride Thursday but it was canceled the night before due to the temperature. As were the rides scheduled Friday.

Now everyone is off and rolling, including myself. I’m going out for a peppy 50 km ride just as soon as this post goes live.

It’s been a marvelous week of getting on both my bikes. I had a nice 10 km recovery ride on my road bike, Ethyl.

I’ve gotten back into utility cycling. I picked up some groceries Monday.

Two reusable grocery bags sit on a bench, full to the brim with $100 of groceries.

I discovered my commuter bike, Myrna, can easily carry two bags of groceries. I love just a click from a grocery store and it felt good to stretch myself into cycling more.

Tuesday I visited a friend and got a 6 km ride round trip.

Wednesday was Canada Day and VERY HOT. A friend was moving so I provided a cooler full of Gatorade on ice and linen handkerchiefs for blotting our sweaty brows. They worked marvelously.

Lucy has been getting walks in the morning and evening, avoiding the worst of the heat.

Thursday, with the change in Michel’s schedule, we walked Lucy then did strength training in our basement. It was a day of enjoying unexpected time together.

It was lovely in the evening so we went to the closest outdoor pool for a lane swim. It felt amazing.

There’s something about dappled sunlight on the pool’s surface that feels magical.

Since I’m no longer racing in triathlons I just enjoy going through my drills and getting a few laps in. It’s about 600m in 30 minutes. I focus on my form and getting a full range of motion.

Friday was still hot so we got Lucy’s walk in early. I then invited Michel to bike with me to the pool for a 9 am laps session. It was busy but all the swimmers were familiar with sharing lanes and sorting out which speed lane they should be in.

Another 30 minutes or so and about the same distance felt good. My hamstrings complained as we biked home, extending out a bit to make the route a bit longer.

Walking, biking and swimming in the heat lead to a chill evening. Just what was needed for us to wake up at 4:30 this morning.

Being up before sunrise means you get some great views

I’m loving the variety of activities, especially the availability of so many lane swim times so close to my house.

Yes, I prefer it to be in the high 20s rather than “feels like 48”. I am also loving time to be active with Michel outdoors.

With 4 weeks to go, Nat is kicking cycling and fundraising into high gear for the MS Bike Tour
cycling · Sat with Nat

With 4 weeks to go, Nat is kicking cycling and fundraising into high gear for the MS Bike Tour

natalieh (she/her)Leave a comment

I swore I wouldn’t repeat the pattern of a quick ramp up to the MS Bike Tour in 2026.

I retired May 1 and I was CERTAIN I would be riding all the time.

That didn’t happen for a bunch of reasons. As June winds down and July approaches my longest ride this year has been 30 km.

I really enjoy riding. It takes me a hour to warm up and then, then it feels like flying. But my speed needs to improve or I’ll be on the road way too long in the hot sun.

Yikes!

The plan today, get out early for 40 km and see how that feels. Then ride Monday, Wednesday, Friday next week. I’m thinking 10-20 km on rides during the week and go for 50 km July 5.

The next week do back to back rides to normalize riding on tired legs.

The MS Bike Tour is July 25 & 26. It’s roughly 85 km each day. I’m totally kicking myself for my procrastinating on riding.

My fundraising goal is $2,000. If you would like to help me reach that you can Donate here

Michel and I look happy and sweaty after a bicycle ride.

There are many people I know that live with MS. A bunch more have dear friends and family living with MS.

For reasons we do not fully understand, Canada has some of the highest rates of MS in the world. We also have amazing research happening that is helping my friends right now.

While I do have challenges riding as a fat, asthmatic athlete with some typical middle age injuries – my body does respond to training. I’m very lucky that a month is enough time to have a decent MS Bike Tour. Not everyone enjoys that kind of privilege.

So here’s to lots of miles & smiles.

Yes, ideally, I would have had a more gradual ramp up since April. But the second best time to start is now so, pitter-patter, let’s get at’r.

Nat is back at strength training
Sat with Nat · strength training

Nat is back at strength training

natalieh (she/her)Leave a comment

Somewhere along the way strength training fell off my routine over the last six months.

I injured my lower back in the winter. Part of my recovery was limiting some types of movement. I had to be very careful with what activities I did to not further aggravate my lower back.

While strength training helps recover from and prevent lower back injuries I found myself sticking to my physio but not much else.

Dumbbells with rubber coating are nice a quiet when I put them down.

Michel and I started back with a Peloton 30 minute full body class on Sunday. He loves Andy as an instructor and I love heavy metal music. Thankfully Andy has a few heavy metal workouts so we were both pumped to get back at it.

I prefer my workouts to feel like a rock concert.

The first class I used three pound dumbbells to warm up and five pounds for the core movements. I focused on form.

Two days later my pecs were tender. What? Even with that light of weights?

Last night we did the same class again right after work. I bumped up to 10 lb weights for some exercises but stuck with fives for the rest.

I caught sight of my reflection during a suitcase squat. I appreciated how strong I felt and how quickly my body was responding to training.

How I feel in strength class, jacked!

Michel looked at me. “I love you so much. Thank you for doing this with me.”

He is starting to hate strength training a bit less. He credits that to us making it a date. I love that we can modify moves, swear and complain in our basement without bothering anyone else.

It is no small feat, to regularly carve out time for strength training. I had thought with me being retired I would feel an abundance of time. It is surprising how many demands are on my time. My expectations have also changed. I suffer from being an optimist and underestimate how long a given task will take.

Our goal is to lift weights three times a week. I do love it. I feel badass and the heavy metal music makes my heart sing.

Metal is working class opera. I love the big feelings, intense vocals and shredding guitar. The music gives a place for my effort filled grunts and complex thoughts about my fitness to go. It’s a winner.

Rock on my friends.
Nat on getting up from a chair hands free
Fitness test · functional fitness · Sat with Nat

Nat on getting up from a chair hands free

natalieh (she/her)1 Comment

Remember in 2020 when the test to sit on the floor and get up without using your hands was everywhere? It was touted as a sure fire way to measure your health and fitness, especially if you are a senior.

Cheerful chairs without arm rests.

It always seemed to me that it was a test you could train to improve results. Would that training correlate to better healthspan or a longer life? I was never convinced.

Fast forward to last week and I was chatting with Dad. He was marveling at a woman my age getting up from a chair without using her hands.

I laughed and showed him that I too could stand up and sit down into a chair without using my hands.

My adult kids chimed in, sharing stories of people who flop down rather than descending under control. It’s not something one always has awareness of.

I shared that two years ago, when my knee was injured, I needed help getting up off the couch.

I would use the arm of the couch to help launch myself. It was painful and humbling.

Today I can lower myself well past 90 degrees to sit and get back up without assistance from others or using my hands. I credit good physiotherapy, deadlifts and squats for helping me regain the necessary leg and core strength .

This squat variation is much better than the more popular diddly squat.

I recounted this story with my physiotherapist, Emily, and we spoke about both “tests”.

Emily shared that in evaluating seniors careful attention was paid to how they sit down or stand up from a chair.

It’s a key activity in daily living and crucial in preventing falls, especially in the bathroom.

The end goal is independence in the bathroom.

I found this great resource about this exercise. Balance Program Sit to Stand No Hands on Chair

So whether getting off the toilet or out of your favourite chair, spare a thought for the technique you use. It’s really important!

If you aren’t satisfied with how your sitting and standing are going talk to your primary care provider for resources, tips and tricks.