sigma coaching program

I recently signed up with Ben Stone who owns Sigma Coaching. My objective is to improve my health by eating the correct foods, and to properly exercise while on my bike, and hopefully improve my performance in the AMBCS cross country and marathon races.

I am starting week 4, and I am sure Ben is pulling out his hair . I do not know how to enter the data daily from my garmin watch. I cannot operate my garmin watch , I push a button, and I do not enter the correct menu, so the info downloaded is garbage. But Ben is gracious, and continues to work with me , as well as my friend Jeff.

Lee has helped me with the food preparation, and I can already see the benefits of eating clean.
I have lost 6 pounds, and this morning on my ride, I noted more power in the legs, and stamina as well, after the first hour out.

My family doctor directed to a cardiologist who echoed my heart, and gave me a thumbs up, as well as my neck and spine doctor , again thumbs up. Lee will not let me race at Eureka next weekend , due to bout with walking pneumonia, but things are looking up for the fall race series and the Berryman Race in Missouri.

If you want to get in shape, so to Sigmacoaching.co

Syllamo's Revenge and Post Tax Season

It is Saturday night, tomorrow Clayton and I will make a practice run on the blue and orange trails in anticipation of the great race on May 1st. I have never made it past Highway 5 , in the past two years attempting to complete the 50 mile race. They say , third time is charm, and completing this race would be a milestone for me.

The Ouachita Challenge was a great event this year. I was able to get to the final cutoff, which is the 50 mile marker. I rode most of the day with D. Moore, and having a riding buddy helps. I look forward to the day that I can complete the course. This is my best effort in three attempts.

I look forward to riding my road bike and mountain bike now that tax season is behind. When I am not in the office or at clients, I plan on being out on my bike, working on my health. If you would like to experience mountain bike riding go to a AMBCS sponsored event this year, ambcs.com.

Ms. Vicki's Century Ride

Everyone has heard the term good ole Joe. Today , good ole Joe and I set out to complete our second century this month. Joe told me to be at Willow Beach at 6 am, with wheels down. I arrived at 6:05 and was late , not wheels down! Joe had called and said that I may try and catch up with the 100 or so riders who descended out of the parking lot, but I never did see the pack, as I departed about 6:15, I had not ridden this century layout , which would take us to England, then to highway 79 , a 50 mile down and a turn around back . I immediately took the wrong turn out of the parking lot, and headed left, about a mile down, I realized I had an inclination, that I had gone the wrong way, reversed direction, and headed back down Col Maynard Road, by myself, and not sure , where I was heading , other than thinking , Gosh, I would have waited on Joe, if he had been late, why didn' t he wait on me? Feeling sorry for myself for the first three miles, I happened to look to my left on a side street, and there waiting on me was my good ole Joe. After apologizing , and feeling bad about doubting Joe's waiting, Joe was a welcome sight, and the journey began, Joe is one of my best friends, you can always determine who your best friend is , when you face a crisis situation, last year, my dad passed away, my dad at 88 had a valve surgery, and I spent 14 weeks of my life in a hospital. Dad was doing well following the surgery but contacted staff, and fought for his life. We eventually got to bring Dad home and he had 6 great months, and I was able to take dad fishing five times while in his wheel chair. Joe was there the day my dad had surgery, and later when dad's kidneys failed that Tuesday afternoon, Joe was there comforting and praying for our family, and Joe was there when Dad passed away, and Joe knew that I loved my dad so much. Back to the ride, good ole Joe and I took off , at an average of 16 miles per hour, when another group of riders from Russellville, late as well, came rolling by, and we hitched on to the mule train, and I even took my turn averaging 18 to 20 miles per hour. This would get us the first 30 miles , but I then fell out of the pack, Joe looked back , and then dropped back and we formed a new line for the next 5 miles till we reached a grocery store and check point at mile 35. At that point we filled our water bottles and packs with water and ice, and shoved off with the next wave, which was composed of some of the Russellville group, and a new group, we met up with, which took us to mile 46 , where I bonked, Joe and the group offered to go ahead and catch me on the turn around, but I told the group, go ahead , I was bound and determined to ride the 100 miles, if I did it by myself, which I have had to do, as I learn this sport, road riding is very different from mountain bike racing. I have trying to cross train, with using the road bike, to improve my ability to complete the marathon races on the mountain bike tours. As the other members left me at mile 46, Joe laughed and pulled me 4 miles back and to the turn, where a volunteer man and woman, had ice , pickles, and food, which I thank you so much. Joe told me that he thought I was not taking in enough food calories, so I chowed down at the stop, and surprisingly, was able to average about 17 miles from mile 50 to mile 78 , which put us back to England at 11:30 as the hot sun began to beat down on us. We stopped and the group rode on, We filled up with Gatorade , candy bars and ice, and decided to meet our fate for the last 22 miles, which would be hot asphalt and a wind blowing in our face. For the next 2.5 hours , which included a 20 minute break at the pecan grove at mile 90, we accepted the grind, and Joe pulled me thru the farm land on pea gravelled roads , we pulled back in the parking lot at 1:45 , it took us 2.5 hours to cover the final 22 miles, tough, but Joe helped me finish, so now Joe and I have completed two centuries in a month. Good ole Joe, could have left me at the start, left me numerous time during the day to fend for my self, his speed and cadence is far superior to my abilities, but Joe being the best friend that he is, helped me make it today.As a side note, Joe's wife Maryanne and her teammate Heather were training for the upcoming iron man in two weeks in Lake Placid, New York, they had completed a 112 mile ride, and had run 8 miles when Joe and I arrived back at the ball park, they probably had worked a nap in as well. Joe , thanks again for what you do for me. I hope everyone has a good ole Joe as their best friend.

Womble

Momentum is the word per Todd H. , if I am going to improve my ability to be competitive in the sport division for men 50 years of age and over. I am so slow , that Todd caught me as a sweeeper , and followed me out to the Fishing Village completing the first 12 miles of a 25 mile race. Sweepers ' job are to make sure that all riders have completed the course, so you can imagine how slow I am. Todd took a personal interest in my riding, and was very encouraging, on how I could ride more competitively, namely explode on the hill climbs and build speed in hitting the down hills, I tend to be timid , or too careful in my descents, it probably due to being a CPA, and the way I tend to think. Todd asked me 5 or more times, if I minded , his suggestions, coming from Todd, I was just happy to see someone interested in helping me ride to my ability. Thanks Todd! I plan on taking Todd up on his offer to ride and learn.

The Womble trails were in excellent shape, a big thankyou to the Ouachita Cycling Club, especially Ed, Scott, Todd, Sue, and Geremy and others which I may have forgot to mention, I was able to see some beautiful looks of the Ouachita River, in my travels which was about 25 miles, my average speed was slightly over 6 miles per hour, the race had been concluded , the prizes awarded, and tents were being taken down when I made it back to the finish line. At the finish line Clayton, Lee, Greg, and the rest of the Bell bike team waited on me , and gave me a big atta boy, and it very much appreciated. I do not like to be last in what I do, and I have finished last in every race this year, but I am not last in riding for my health and well being. If you sit behind a desk all week, being able to ride thru the Ouachita Mountains, is truly a gift from God. I plan on improving , by working with a trainer to build my core, and spending time in the saddle.

The next race is Eureka Springs, which is the toughest race of the year, in my opinion. I plan on training for this race by riding with Joe next Saturday, as we try to finish another unofficial 100 on the road bike.

Biking has become a way of life. My good friend Virgil, who started riding his road bike a year ago, is making life changing health choices. At our monthly luncheon , I asked Virgil how many pounds he had lost riding his bike , Virgil answered 6 waist sizes, impressive.

On the political side , if President Obama added a voucher to allow any baby boomer to purchase a bike, for $500 , in the upcoming health care bill proposal , the savings in health care costs for Medicare , and for employers who pay health care benefits for its employees, would be exponential, in controlling two major health costs , diabetes and obesity; riding your bike may be the solution, to solving our health care issues.

Tour de Rock

Up at 4 a.m. on Saturday morning, I met up with other Bell mountain bike team members, and my good friend Joe to start the Tour de Rock 100 mile trek , from Burns Park to Keo, and back. Joe and I had discussed whether we would ride the 62 miler or the 100 miler, so about 2 hours into the ride, we hit a crossroads, and the challenge was issued to Joe to come on and lets keep up with the freight train of 5 riders who we were tailing on our way to the 50 mile marker, thus at 2.5 hours we were half way thru, alas, the train pulled out , before we were ready, and we found ourselves , by ourselves and a train of 2 riders, for the next 50 miles, needless to say that the next 50 miles would take twice as long or 5 hours to do the final 50 miles, which from mile 75 in to Burns Park Joe set the pace, and I followed, finishing the ride in 7.5 hours, which is my third century. As an aside Joe's wife , Marianne came by us at the 25 mile marker, and was the engine with a string of 10 plus riders, we learned later, that Marianne had completed the course in 5.5 hours as a tuneup for her iron man race later in the summer. I want to congratulate a member of the Bell Mountain Bike team and his dad, Hunter Mourer, and Lee, his dad, Hunter is age 13 ( I think) and he completed the century ride, the last 2 miles , Hunter finished on a rim, due to multiple flats, quite impressive. Also thanks Joe, for teaching me about pickle juice, as a solution for cramps, and how to draft. This was my second ride on my road bike since the Big Dam Bridge Century last fall, the other ride was a 68 mile ride called the Tour de Toad. , from Conway to Wye Mountain and back. Five years ago, I had not ridden a bike since grade school, but due to my son Clayton's encouragement and guidance, and the Bell Mountain Team group, I have now completed some personal milestones, I would not have thought possible, my goals now are to complete the Ouachita Challenge and the Syllamo Challenge in 2010, for 2009 I finished 45 miles of the Ouachita 60 miles on the Tour side, and 25 miles of the Syallamo 45 miler, big goals but the Big Dam Bridge Century and the Berryman 57 miler will be good tuneups for these races.
Known as the slowest sport rider in the Mountain Bike series, I continue to be amazed how the biking has tranformed my physical well being, which for a CPA , is major, due to the sedimentary life style of my profession. I hope I can ride my bike and practice my profession into my 80's , understanding that is God's will , and not mine will, that will so determine, I hope everyone has a great 4th of July, I look forward to Womble, my favorite race venue.

Syllamo's Revenge

I rarely write or comment , but feel compelled to share my thoughts on Syllamo, I completed 25 miles and reached Highway 5 at 2:30 , I was dirty, tired, out of gas, and yet refreshed from the nice dip in the swollen creek waters, which I had preceded to totally immerse myself and my yeti in just minutes before. My observation of the race is this:  if I had physically conditioned myself to race  Syllamo,  I would have  finished and  I would have gotten in the top 3 for the over 50 category this year. I did not reach my goal, because either I did  not have the time, or did not take the time to train, to reach my goal. I did not balance my  time spent at work,  or with my family, or with  God,  my own down time, and then my time  mountain biking, in the right time proportions.    My take or  philosophy on mountain biking is that you cannot lie  or cheat the mountain, the trail, or the stream, , if you are not physically conditioned you will not finish, thus I was not conditioned , I did not finish.  If I want to finish, then I must put in the time to train and condition, there is no way to reach my goal other than to put in the time to reach my goal. I must also correctly balance this with all other time responsibilities  I have as a dad, husband, businessman, citizen, and Christian.

 

In this I see  a  life lesson.  We can go thru life, and cheat on how we spend our time,  or  impersonate  who we want to be , we can  talk a big game on who or what we are,  and can side step or  weave our way  thru our daily job routine,  or do an end around,  with our family relationships,  but not so with  mountain biking, it  will true you up , and will tell you where you stand with the man!  If you do not put in your time to train, then you will not finish or reach your goal, you cannot talk your way to the finish line.  Wouldn’t it be great, if everyone would ride a mountain bike, and do this true up, every day. We would have a clear picture of where we stand in balancing our time spent each day, and the world would be a much better place to live and work.  We would be truthful, passionate, and healthy!

 

 

I would like to congratulate all team members, especially  the top 7 guys  who finished in the top 45 ,  for the race at Syllamo. It was dynamic, and gut wrenching, I continue to be amazed at our team’s togetherness, and capabilities, keep up the good work.

 

 Yes, the rock is in the board room, A trophy encasement is being  built  to display the rock, and all race participant names on the trophy. Thanks again.