Ironman Training - Learn to Change a Tire

Today I took a Bike Repair Clinic on how to change a Tire.  For the longest time, I wasn't sure what to do.  Even watching a few YouTube Videos, I still felt very uncomfortable  removing my tire and tacking this task.  I'd rather bring my tire into the tiny shop around the corner and have them do it.  However, as I started my triathlon training, being proficient at changing my tire tube was an absolute and not an option any more.  Otherwise these articles will be about walking instead of training for my Ironman.

Around 10am I opened the door of Carl Hart, my local bike shop located in Middle Island, NY.  Carl Hart Germany to a finally landing on Long Island.  Current Owners are a Father and Son Team, Fred and Darren Feller.  Well as I walked into the door, Darren was there to greet me and we chatted a little bit before heading to the back for the clinic.  I also met up with Carrie, who recently got into triathlons as well.

has a lot of history for the 100 year that the business has been around moving from

10 people showed up with their front tires and stood around Brian, the head bike mechanic explain and give some hints about what to do when your tire goes flat.  Who really wants to be stranded on a trail or on the road.  Either you can change the flat or walk.  Each one of us wanted to ride back from where ever we rode to.  Anticipating the  long training rides in my future, I wanted to make sure that if I ever get a flat that I was prepared to replace the tube.  On race day, there will be bike support, but on everyday rides, I will be alone with my thought of "Damn it!" or "Yes, I know what to do!"

Here is what happened next:

• First thing Brian had us do was to simulate the flat, so we all deflated our tires.
• Next we used the tire levers, a piece of plastic, that you can wedge between the rim and the tire.  Starting from 180 degrees from the valve stem.  We stuck the lever into the tire to release it from the rim
• From there we began to move the lever around the rim, so that one side of the tire would release from the rim.
• Now we can remove the "damaged" tube
• Then we rotated the tire to inspect the tire, using our fingers to feel inside and visually inspecting the
  
  outside for any sharp objects that caused the flat.  Be careful for any sharp things.
• Afterwards, inspect the rim tape, that covers the end parts of the spokes into the rim.  If there are and parts exposed, you must cover them otherwise you will end up with a flat again.
• Once everything looks clear, you can grab your new tube and put a little air into it to give it some shape.  It makes it easier to work with.  You can use a tire pump or blow with your mouth.  I opted to use my lungs for this clinic, and it was easy.
• We all started to insert the slightly inflated tube back into the tire and rim, and the little air helped push
  the tube back into it's original home.
• Now it was time to push back the tire into position, by starting at the valve stem side and going around the both sides at the same time pushing the rubber on the tires with our thumbs over the side of the rim.  The hardest part was the section furthest away from the valve stem.  However with a little fiddling, everything was back into its original spot.
• Then we re-inspected the tire-rim-tube to make sure that the
  
  tube did not stick over any sides and was inside the tire, basically you can pinch the tire around to make sure the tube was in the middle of the tire before re-inflating.
• We all waited for the tire pump, and some used a CO2 cartridge for a quicker inflation.  Basically you can use a mini pump, and it can take minutes to inflate the tire.  With the CO2 cartridge, it takes seconds.  Brian noted to slowly use the CO2 to make sure there are no bulges before completely inflating.

What was once a scary action step has not been demystified!  I recommend that you find a local bike shop and find out if they have any clinics.  Happy Riding and see you at a Race!

How many Calories are burned during Shoveling Snow

How many Calories burned during 

Shoveling Snow

By Hand

408 calories per hour

Assuming a body weight of: 150 lbs

This is equivalent to eating any of the lines of the following table.

Quantity	Description	Cals
1.5	Grande Starbucks Caffe Latte - Made with whole milk	272
0.6	McDonald's Big Mac - With cheese	704
5.2	Glasses of wine (3.5 fl oz)	79
1.5	Snickers Bar	273
2	Cans of Coca-Cola	207
13.6	Carrots	30

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My Ironman Journey Begins

Wow the end of 2013 has arrived.   2014, I will be reporting back on my usual running adventures that you have come to expect from me for the past 5 years.  Next year, you might read something about swallowing lots of lake/river water, crashing my new bike, P90X3, or Irene and one of the kids doing their races as well.  Some of you know what that is all about, others might scratching your head and thinking, “What the heck is he up to now?”  Well, on November 16, 2014, as the sun sets in the distance with an interesting shade of reddish orange, with flood lights illuminating the stands filled with cheering strangers standing alongside Irene and Emily, and I eventually will grab Zachary’s and Elijah’s from the crowd to run the last tenth of a mile to cross the finish line that was set up at Tempe Beach Park in Arizona.  After swimming 2.4 miles, biking 112 miles and running 26.2 miles, the plan is that Elijah and I will do a cartwheel together, as Mike Reilly announces, “Noah Lam, You are an Ironman!”

About 2 months after waking up at Stony Brook University Hospital from a seizure caused by sleep deprivation which irritated a malformation that I was apparently born with in my noggin, I turn to Irene and say, “I going to do an Ironman.”   It wasn’t the meds or the frying of my grey matter.  While I have been on my marathon journey to run a marathon in all 50 states, an Ironman was something that I thought about for about 2 years, especially after my friend Scott completed his Ironman race.  Heck if he could do it.  It was something that I added to my long bucket list.  Now I am going to do it!  It was the same feeling when I said to Irene, that I was going to do a marathon.  It was the feeling of endless possibility.  My heart said, “Why not me.”

So on Monday morning after the completion of the 2013 Ironman Arizona, I stood in line at 4:15am with about 2000 others who have dreamt of being called an Ironman for the first time and others looking to perform better than a previous time before.  I was never so excited to hand over my credit card and receive my entry to Ironman Arizona 2014.

The motto of Ironman…”Anything is Possible.”

Noah 

Do your Best and Forget the Rest with P90X3

In the past, before P90X, running or Ironman, I remember times when I said I could not do it or even try.  Last night, I took a test drive of P90X3-Isometrix, and even though I had to modify to make the moves easier to perform.  I Did My Best and Forgot the Rest! If I can do it, You can do it!  Visit www.noahlam.com for more details.  Or email me at noahlam@beachbodycoach.com for more details.

Prized Tate's Cookies at Long Island Multi-sport Events

Event Power of Long Island has about a dozen multi-sport events. These events include duathlons (bike and run) and triathlons from sprint distance to a half ironman distance.  The unique thing about these events is that they incorporate and support many local businesses.  One such business is Tate's Bake Shop, located in Southampton, NY.

At each event, a bag of Tate's Cookies raffled off.   However, the more coveted are ones given to the winner of the race, overall and age group.  While these are probably the same recipe.  Winning the cookies by coming in first makes them taste better!

I plan to earn these Tate's Cookies!

Shakeology Cups vs Mugs vs Water Bottles vs Glass Cups vs Measuring Cups

It seems that our Shakeology Shaker Cups have decided to take over the cabinet!  Poor Plain Old Ironman Water Bottle.

www.SuperFoodShakeologist.com

P90X3

For those who have gotten great results with P90X and P90X2.  Get ready for Tony Horton's new workout P90X3.  Combing his knowledge from the past workouts, are you ready for a 30 minute workout to get ripped!

Visit www.NoahLam.com for more Details!

Here is a preview of P90X3!