One of the first things I changed when I picked up my Trek Valencia was to switch out the pedals and saddle for the ones from my old bike.

The original saddle


My old Specialized Body Geometry (BG) Comp saddle


The pedals that came on the bike


And, my old Nashbar Special MTB peddles


These pedals are all beat to hell, but I still like them. I'm thinking about upgrading to some Crank Bros Egg Beaters, but I haven't decided.



On April 3rd, I posted about adding bar ends. But, a couple weeks ago, I switched out the grips that came on the bike for a pair of Specialized Fuse Locking (Double Density) Grips. They're a little longer than the grips that came on the bike, so I had to remove the bar ends. But, I'm still not used to riding - it's been almost 9 years since I've been on a bike and that was a road bike - and being able to change my hand position really helps with hand and arm fatigue.



So, the other day, I picked up a pair of Specialized Body Geometry (BG) Contour Locking Grips - even though I'm really not sure if I like contour grips, which is why I switched to the straight grips in the first place. Granted, they're women's grips, but they're about the same size as the grips that came on the bike, which means I can put the bar ends back on.

I think I know why I haven't been able to stick to an exercise schedule. When I first started out back in October, I was all gung ho about it and got a little carried away. I started out by working out on the Bowflex every other day and walking (just a mile, though) almost every day. This time I'm making myself take it easy.

I found this training website - Couch-to-5K - with a schedule that's supposed to help you go from being a couch potato to running in a 5K. During Week 1, you walk for 5 minutes to warm up, then you jog for 60 seconds and walk for 90 seconds. Repeat the jog/walk 6 times for a total of 20 minutes. You do that 3 times the first week - Monday, Wednesday and Friday. During Week 2, you still do the 5 minute warm up, but you jog for 90 seconds and walk for 2 minutes and repeat for a total of 20 minutes. You progressively jog more than walk until you can jog/run a full 3 miles. I'm following this, but I'm pacing myself. I'm not moving on to Week 2 until I can jog for the full 60 seconds without stopping.

I'm planning on only working out 1 or 2 days a week and riding 1 day. I really Love riding and the River Legacy Trails are great (although not as long as White Rock Creek/Lake Trails), so that will be tough. The main thing is, I need to only exercise on alternating days and have a complete day of recovery between.

I went for another ride at River Legacy today. I only rode 4.88 mile because my butt still hasn't fully recovered from Sunday.

I road at River Legacy Trails again. I rode 9.28 miles, average speed was 12 mph and max was 18 mph. My ass still isn't used to riding, but I'm getting there.

I was going to ride yesterday but the weather was supposed to be bad. Actually, that's not the real reason why I didn't ride. I didn't ride because I was too lazy.

Yesterday morning, I put my bike, helmet, shades, shoes, socks and Camelbak in the car and then drove to River Legacy Trails after work to ride. It was great, but I only rode about 3 and a half miles because my butt and hands (I don't like riding with gloves) weren't used to riding. Plus, I'm still tweaking my bike fit. Plus, I forgot to put the floor pump in the car and my tires were a little low, and I didn't want to waste a CO2 cartridge.

I added bar ends. RavX FattyX bar ends





I also installed a Garmin speed cadence sensor that pares with my Garmin Forerunner 305.

I haven't been very good at keeping up with my workouts. I took a little (make that big) break for the holidays. I was only going to take off the week of Christmas, but then I also take off the following week (Dec 27th to Jan 2nd). I told myself I would start back up the first full week of the new year, but I didn't do that either. I even skipped the second week as well. Although, I did work out on the 4th and I even walked a mile on the 6th. I would like to blame the weather - it was very cold those first couple weeks - but I was just being lazy. So, I'm making myself get back into starting today.

I had planned on walking at lunch, but I was too busy. I did ride when I got home, but I'm still starting out slow - once around the block for a whopping 1.46 mile. And, I worked out.

I bought a new bike. A Trek Valencia. It's an Urban/City/Hybrid bike - rigid frame, 700c wheels, smoother (non-knobby) 32c wide tires designed for riding on paved or smooth gravel surfaces, and flat handlebars.



Specs
Frameset
Sizes: 20"
Frame: Alpha Black Aluminum
Fork: Alloy w/lowrider mounts, straight blades

Wheels
Wheels: Shimano RM65 Disc hubs; Bontrager Satellite Nebula rims
Tires: Bontrager Race Lite Hard-Case, 700x32c

Drivetrain
Shifters: Shimano EF50, 8 speed
Front Derailleur: Shimano M191
Rear Derailleur: Shimano Deore
Crank: Shimano M361 48/38/28 w/chainguard
Cassette: SRAM PG830 11-28, 8 speed
Pedals: Soho, alloy body w/alloy cage

Components
Saddle: Bontrager H1
Seat Post: Bontrager Nebula
Handlebars: Trek Urban, alloy
Stem: Bontrager SSR, 10 degree
Headset: Aheadset Slimstak w/semi-cartridge bearings, sealed
Brakeset: Shimano M416, mechanical disc w/Shimano EF50 levers

Today was nice enough to actually get out and ride. I only rode 1 mile - around the block - but at least I rode. I haven't ridden in over 8 years. It's kinda like when Morpheus and the gang first pull Neo out of the Matrix. Sitting on the couch all the time, my muscles have atrophied and I have to rebuild them. Except I'm not using electrified acupuncture.

My Bowflex came in yesterday and I spent 4 hours last night putting it together. THAT was a workout in itself. I was going to wait until this weekend, but I was too excited. I still need to do a little arranging in my "den" so I have enough room around the Bowflex. I still can't believe I bought this thing. What was I thinking?!

As part of my "Getting In Shape" program, I have decided to start watching what I eat. That means counting carbs, calories, fat and all that stuff. I've also realized I'm going to need to start either eating pre-packaged food - pot-pies, frozen dinners/pizzas, etc - or, stick to restaurants that publish their nutritional information. I bought a food scale tonight too.

I also ordered a body fat scale to keep track of my progress. I know they don't accurately measure body fat, but they do help track changes. I'm also planning to purchase a heart rate monitor.

I have also subscribed to Fitness Journal that seems like a great website for tracking fitness activities.

I keep telling myself that I need to get off my arse and get in shape, but I just haven't been able get motivated. Part of it is that I usually go straight home - sometimes stopping to get something to eat - and don't want to get back out. I just don't want to stop at a gym or anything on my way home. Plus, places like 24HR Fitness and places like that are too expensive and it's more like a social gathering place than a work out facility. "Gyms" are a little less expensive, but they're too intimidating.

So tonight, I got a wild hair - I never really understood that term - and ordered a Bowflex Home Gym. We've all seen the commercials - "Build muscle, burn fat, get fit and look great - all in just 20 minutes a day, 3 days a week. See REAL results in just 6 weeks, guaranteed!" Yeah, I'm just a sucker.