New Cycling Jersey Design

I am in the process of creating a jersey to represent my family business out in Newberry. We are a 3 generation manufacturing company with clients worldwide and we continue to grow every year. I am having my jersey created through Primal and have a minimum of 15 to order. As I only want a couple for myself, I need to include a few more people on my order. The name of our family business is Endoscopy Replacement Parts, Inc. and the parent company is Specialty Machining, Inc. 

I have attached the first two mock ups from Primal and would like to here some input. I am going for simple and clean. Not a lot of busy colors or patterns. I am also looking to see if anyone wants to add their own company logo to the jersey. I am reserving the left/right shoulder and the three back pockets for logos supporting local companies. If you are interested in a jersey or putting your logo up, FB message or email me at davida@endoscopeparts.com. 

See the attached file for the initial designs!

CLICK HERE TO SEE JERSEY

Regards,

David Bello

Gotta Do It Yourself Sometimes

So my training is progressing. I know that I haven't updated much lately. In the beginning, I was excited to write about everything! Now, I put up the pertinent stuff.


Although weight wise I have leveled off at 92-93kg (~204lbs), my musculature, body fat and fitness all continue to show measurable gains, which I take about every 2 weeks or so. Until now, I have not laid down a structured weightlifting regimen. I hit the weights about twice a week for about 30-40 minutes in a typical "circuit" style. But now it's time to really crank it up in my gym. Unfortunately, I am still missing 3 small, yet seriously effective items for my gym, but I can work around that for now since this month is all about rebuilding power. Those items are Kettle Bells, a big-ass (real name) tractor tire and a medicine ball.


As for my legs, this is the easy part. I love working my legs! The more they hurt, the harder I push and the more satisfying the pump!


My upper body will be another issue as I have never enjoyed working out anything about the ribs (it's soooo friggin' boring!) and my wife keeps reminding how my arms have suddenly become "scrawny." Sorry babe, I haven't lifted weights seriously in 12 years. I'll work on them.


I do have some races lined up this year though, to test myself leading into next year. The first will be the CFDS #4 in Clermont again on August 13th. The second is going to be the Daytona Beach Half Marathon on October 30th, to test my endurance beyond anything I have yet attempted. My third will be the Tampa Bay Tough Mudder on December 3rd & 4th to test my overall meddle in physically and mentally grueling conditions over a 12 mile course.


So where does the title for this post come from? I have tried to invite many people to form a team for the Tough Mudder with me, as well as join me for the 13.1 run and the super short length Duathlon series. No one I know seems to want to join me for two main obvious reasons and one reason I have developed based purely on speculation.


Main Reason #1) They are fat, lazy, smoke and prefer to "cop out" for one reason or another instead of using the opportunity to improve their lives.


Main Reason #2) They are too busy with other things or they "don't run" because they prefer other means of exercise.


Spec Reason #3) I fuckin' rock and they can't handle my fi-yaaahhhhhh!!!


So I am taking a bit of my own advice and I'm saying "Fuck it. I will do it by myself." Don't need anyone slowing me down and breaking my pace anyway.

"The Art of the Ride"

From Bicycling Magazine's "Great Moments in Cycling, Being a Cyclist" booklet:


    "It doesn't occur on every ride, but sometimes, especially on solo outings, something special happens on the bike. You're fully engaged with the task at hand, but by the time you tilt into the first climb of the ride, the fog of ordinary life begins to steam away. As the ground passes under your tires, you're seeing problems with fresh perspective, making sense of the day's events, and unwinding the that metronomic rhythm of turning cranks.
    It's been said that human beings actively use only 10% of their brainpower, and that the  rest isn't actually dormant but fully, unconsciously committed to keeping the body oriented in space relative to gravity. It's a synaptic orchestra of micro-adjustments that keep our bipedal selves from flopping over like primordial fish.
    On some rides, the familiar act of cycling rearranges the orchestra, and the bike is put on autopilot while you're offered a fleeting moment of clarity. It's so subtle you may not always be aware of those peaceful, meaningful seconds. Yet when it's over and time slips by, you eventually find yourself feeling slightly off-kilter again, your thinking muddled by ordinary, everyday life, and you feel a powerful urge to get back on the bike."


Sometimes, someone else says it so well that it bares being repeated and shared. Maybe, just maybe, this will inspire someone to try...only to try. And who knows, they might actually fall in love...

Two-A-Days, Week 1, In the Books

This first week was a little rocky, mainly because of some events that caused me to rearranged my training schedule each day. I still got in all the workouts I planned on, and here they are:


Monday:
AM - 4 Mile Run at 10k pace
PM - Upper Body Circuits in Gym at work


Wednesday:
AM - Machine assisted upper body and lower body isolation lifts
PM - 23mi ride with GCC Developers group, average pace 19.5 mph


Friday:
AM - Postponed
PM - 5 Mile Tempo Run, Lower body Double Sets (12-15 Rep Range)


*PLUS*
Saturday Morning Hammer Fest:
- 20 Mile "Hilly" route. Hammered the hills and also rode (1:00 on, :30 rest) intervals on flats.


Going to rest tonight and tomorrow. Week two will have 4 two-a-days worked in...Gonna get crazy with it!!!


DON"T FORGET TO FOLLOW MY PALEO BLOG AND MY PAGE ON FB, CHECK THE LINKS BELOW!!!


BLOG, CLICK HERE

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Still Chugging Along

I'm still chugging along. Although I have hit a platue at about 210lbs...which is a bit frustrating. I rested much of last week and now I am cranking up for a 3 week cycle of two-a-days.


THis being the first week, my schedule is M-W-F for TADs. Next week will be M-T-Th-Sat and the following week will be M-T-Th-F-Sat. Each day is different and consists of different combinations of running, cycling, weightlifting, circuit training and plyometrics/calisthenics.


This should get interesting.


Anyway, check out the picture below. This is me from after last night's 40k ride. 210lbs in my cycling kit. Gotta represent for the home bike shop!

Follow Paleo-Me!

Be sure to follow my nutrition lifestyle blog at: http://paleo-me.blogspot.com/

Going Paleolithic?

Since I quit smoking in February, I have been making incremental changes to my dietary intake. Adding exponentially more fruits and veggies because I ate almost none, nearly eliminating all alcohol, processed grains and even minimizing the amount of whole grains I was taking in. I noticed that the foods that I have been eating daily had begun to lean much more to both an eastern style diet or a paleolithic one. I'm not about to try an explain a paleolithic diet for anyone who does not know what it is at this time, mainly because I don't have the time or all the detailed knowledge about it yet.


Anyway, I bought this book the other day and have begun reading into it fervently. It is called "The Paleo Diet For Athletes" and I have to say that many of the things they wrote about regarding what humans are actually designed to eat and not eat is really making a lot of sense. Think about it this way: 15,000 years ago (paleolithic times) what were homo sapiens not able to eat, ever?


The answer: processed and refined foods.


Have you ever tried to actually eat a whole grain right from the plant? It's like munching on a rock! You wouldn't eat something like that! And then there is dairy. Cows have only been domesticated and producing milk in which we have to pasteurize and homogenize just to be able to drink it, for much less time than humans have been around, so the logic is that our bodies cannot metabolize cow milk and it is much more detrimental then helpful to our bodies.


So, what do I think about this diet? I don't know, I'm still learning. I do know that I will be very soon eliminating dairy from my intake as that had been a part of my plans anyway. Considering giving up all whole grains except on rare occasions and for pre and post workouts and races is still very strange to me.


All things in moderation I guess. We shall see what we shall see as I continue along on my life change journey.