Rough couple of days with the allergies, I really do not remember ever feeling this bad from the pollen count, there was so much pollen, you can literally see them blow of the tree when the wind blow and most things outdoor are covered in a thick mass.

I was able to stick with my workout although did back off on the running a bit since I was so congested the long run on Saturday with Shelby was dropped to a 10k since I could feel the congestion in my chest jiggle and my breathing was very labored but did feel so much better after the run.

Sunday, did Pretty Fierce Lean out total body this was a great workout, all her workouts are solid but it will be so nice if this can be redone to include chapters so premixes can be done, quality is not the greatest which doesn't bother me much, but the voice over with the slight delay drives me crazy, also 2 of my DVDs have the wrong workout, what they are doing and what she is saying are different.

For mother's Day off to see my baby sister graduate from college, so proud of her, 6 kids and a full time job and she still got it done, going from being an RN to getting her Bachelors in Nursing.

Monday: Felt tired even thou I got a good night sleep, got in KCM Muscle Up#1 using mainly 15# & 20# dropping to 12# and 8# for shoulder. Got all the treadmill to run but wasn't feeling it so did and incline walk going from 2% @ 4.2mph to 4%@4.4mph for 3.1miles.

After work, put the Schwinn bike on the trainer in the basement, after all that work decided to do Spinerval 101 #1, oh have I missed Coach Troy, there is just something about the way he coaches that just make you push a little bit more.

Testing Endurance- 8 days

Between life and Aunt Flo haven't been in the pool since thursday.


With the 24hr race coming up fast, I needed to get an endurance sequence going, I know running is going to be hard on my body for recovery so decided to give biking a try.

Goal: In a 8 days period go up/down a pyramid twice, only water during training and no recovery drink during training period. Maintain speed/power as much as possible. No naps , stay active beween training. Keep working out when tired but not through pain. Initial was planning 5 days but since I am biking and not running decided to try for 8 days.

Functional Threshold Power, or FTP is the maximum average power you can hold for one hour, higher is better. MY FTP = 182 from last test

Normalized Power or NP gives you an average power number if you would have ridden at a constant power output.

Training Stress Score or TSS is the amount of training stress generated from a workout. The higher this number the more potential fitness you earned from a workout.

TR = Trainer Road  SP = Spinerval


Day 1: Friday: TR: Tallac-60mins, NP=152 , TSS=69 Avg Speed=14.9

Day 2: Saturday: TR: Tioga-90mins, NP=152, TSS=106 Avg Spd = 14.0

Day 3:Sunday: TR: Clark-90mins, NP=152, TSS=105 Avg Spd = 14.9
                       1 mile all out run = 8:16 pace
                       TR: Goddard-60mins NP=141, TSS = 60, Avg Spd= 14.2

Day 4:Monday: SP Zoot Challenge-42mins, Problem recording on TR, avg speed = 14.7
                         1 mile all out run = 8:57 pace
                          RKS Wrkt #2 = 17 mins

Day 5: Tuesday: SP Sprinting Machine-60mins (made it that) did 1 plyo jump and stayed on bike for rest. Power stop recording 1/2 way what I got for the 30mins NP=134, TSS=55 Avg Spd for total = 13.6 way too much recovery between reps but boy did I need every bit of it.
1 mile bike ride Outside
45 mins walk with DH

Day 5: Wednesday: Ride Fit Warrior-34mins, 1st time doing ride fit and really like it.
                               RKS Wrkt 3 - 28 mins 8kg and 12kg KB

How do I feel - OK, but my immune system is compromised already picked up sore throat and cough so taking vitamin C, slight fatigue and aches but no knee, ankle or IT band pain.

Why am I doing it - Who knows, seem like fun

Hardest Day so far - Saturday, between work and life I couldn't get a workout in until after 9pm and I was already bone tired and just wanted to go to bed.

Weekend Review: Tough Love

Did Tough Love on Saturday since I couldn't get any run in, had to wake up early to get Son#2 to a Jazz Festival, poor kid was so jazzed out when he came back, you can imagine the torture to a teenage kid on a Saturday to play/listen and discuss Jazz from 9am to 9pm. Back to Tough Love, watched 2 movies on my laptop (netflix) while TL was playing on the TV and I think it went so much better. In trainer road most of my TSS(Training Stress Score or TSS is the amount of training stress generated from a workout. The higher this number the more potential fitness you earned from a workout) for the other workouts I have been around 60-80 with a max of 117(1st 2 hours of HC100), TL clocked in with a TSS of 178. Actually ended up riding 3:12 since TR lost signal and I didn't know and I wanted a complete 3hr graph. Felt really good after this ride, got in S90 Ultimate Ball (30mins) before hitting the showers and going out to dinner with hubby. Splurge on french fries needed something salty.
Sunday went out for the St Patty's Day Fat A$$ which was a 25k or 50K, did about 10miles trail run and called it a day, it was cold and I already went through 3 water crossings that I still need to go back across. My legs actually felt better than expected, got back home, shower and took a 3 hr nap.

Great weekend

SP 11.0 - Uphill Grind

What a difference a bit of sunshine makes, woke up today feeling great and on the schedule was another bike/run/strength combo.

Started off with a 30mins fast leg spin (small ring/15) so as to finish watching "Raven", I needed 90mins ride since I swap the 60 for the 90 today and still do SP11.0. Ended up with 7.22 miles with a cadence of 91rpm with an average HR of 144.

Next was Spinerval 11.0-Unphill Grind, this is 55 mins but I did ride for 60 mins especially since I had Trainer Road Free 60mins hooked up. Love Uphill Grind, hard workout but time flies by, 1 legged drill, seat/stand, fast spin all on a big ring/12, quads were screaming but the legs felt great. Ended up with a 5,10, 20 and 30 second personal best times according to TR. Average bike cadence was 64 with a HR of 132, max of 155 for 15.15miles.

The legs felt much better getting off the bike and into a run today, much smoother brick, got in a great 5k run in 29:25, HR average was 149 with a max of 179. I think I was bonging a bit, probably need to consume something because it felt like time was moving very very slow.

Finished off today's workout with Supreme 90: Chest and Back went a bit heavier this time around and decrease the reps to 8 instead  of 12 for most of them.

Great workout, need to pay attention to nutrition since this are pretty long workouts but I do feel fine during most of it and recvoery has been great. Some pain in the right ITB and foot so time for to schedule a massage.

SP16.0 ABB1

Took yesterday as a total rest day, still seem to be catching up on sleep since I went back to bed after making breakfast for my boys and his friends, the oldest brought 2 friends home on their to Dominican Republic for spring break. Told then to enjoy it this is their last Spring Break since they all start working in July.

Today was Aerobic base Builder 1 which is Spinerval 16.0, great workout probably riding harder than I should have, really need to pay attention to making sure am riding in the right zone for the workout can't be doing hard all the time. Not much time to get the run and strength in due to getting son and his friends ready to leave at 6:30am another friends's dad was dropping them off at the airport. Plan will be to run and lift after work, well will see how that goes just not my cup of tea to workout after work unless am meeting a group.

 

After standard warmup-goal stay in zone 2
4x5mins/1min rest
4x4mins/45sec rest
4x3mins/30sec rest
4x2mins/15sec rest
3x30sec build
Cooldown

Weekend Review

This was a jam packed weekend that made fitting in training very hard but I did the best I could and I think it was that bad, didn't achieve the goal to do Spinerval 26.0 Hardcore 100 which is 5hrs and 45mins just not enough time in the day.

Saturday, up by 7am to get son to school for Academic Challenge, then back to the house to get hubby ready to leave the country and take to airport, drop off at noon, back to pick son up and take to a party at 12:40pm, drop son off then off to 2pm USATF rules training. Great info at the rules clinic free event, that ended about 5:15pm then back home to drop dinner off to son then off to Portage Lake Tri club monthly meeting. Finally got back home about 8:30pm with a headache, crawl into bed fully dressed and was promply asleep. Plan was to do the ride after the meeting there was no way that was happening, I was bone tired.

Sunday up at 7am to start the ride, then friend text she is doing her 1st tri nearby and need support, so off I went, got there about 8:30am left about 10:30am, stop at the rec center to get a swim in but it was packed so went home and got on the bike for an hout plus (started HC100) before I had to meet The Ohio Runner's Network menbers for a 1pm run. Got in 10+miles in ankle deep snow, had some great snack after the run, thanks to the members, then back home I went, stopped on the way to pickup dinner, got home got back on the bike for a quick 40mins ride before church. Shower went to church, got back, did a quick round of Yogmazing: Yoga for triathletes, check email and FB then it was bed time.

Had a great time but boy amd I tired, did decide to sign up with a local caoch to help with my swimming< i need to get in the deep and I am not going to do it on my own.

Wild Card Day

On teh spinerval schedule for today was wild card, which means do what you want for 90 mins, I didn't really feel like doing 90mins worth of workout but did feel like using my wild card any way of the running schedule it was a rest day. So after getting up late since I think I am still recovering from something decided to do a 30mins free ride, never really gotten on the bike before and just ride so this was a first, it actually went pretty good, ended up with a progressive ride and very happy about it. I think I need to learn to get out of my comfort zone and push myself a little bit, I stayed in the small ring which was also something I am trying to work on seem to love grinding the big gears.

 Split        Time       Distance     Speed (MPH)

1             5:12.5       1.00               11.5
2             5:05.7       1.00               11.8
3             4:04.5       1.00               14.7
4             4:01.2       1.00               14.9
5             3:59.1       1.00               15.1
6            3:50.6        1.00               15.6
7            3:36.5        1.00               16.6
8            0:22.2        0.11               17.5


Summary 30mins 12 sec ride, did 7.11 miles for an average speed of 14.1MPH

After the bike decided to do a 1 mile run but then ended up doing 2 miles, also progressively mile 1 from 6.0-6.4 miles 2 from 6.2 - 7.0 felt great but i still do not have my running legs back, this are still hard.

I should have done a strength workout but I eneded up on FB answering a trail running question for a friend training for her first ultra. Switching to an ultra race is really not that hard but I think one of the biggest thing people had to get use to is actually eating, you cannot go and run an ultra marathon on just gels, you just need some real food and the distance just doesn't translate when it comes to road. 1 hour on the road you may go 6+miles while on trail you may barely get to 4miles.

Spinerval Hardcore 100 is this weekend still haven't figure out when to get it in, since I need to get hubby ready to travel and son to misc activities , this is a 5.5 hour ride, first time doing this, not sure if I am going to do the whole thing but I will at least start and see what happens.

Suffer-o-rama

Took some tylenol pm before bed last night to help fight whatever my body is fighting with and to get a good night sleep but I think even though I got a good night sleep, woke up before the alarm, I noticed I was still groggy and it was even terrible on my way to work, had to really pay attention and focus.

This has been a cut back week since I am not feeling 100%, I have really not kept to the cycling goal but have tried to keep with the running and weights. On schedule for today was Spinerval 37.0 Suffer on the Chesapeake which I do not have so picked one of the alternate Spinveral 3.0 Suffer-O-Rama, which is one of my favorite, it is a relatively hard workout but there is no long steady tempo just all quick sprints.

For strength today, did Cathe Supersets instead of Push/Pull, not sure why I prefer P/P to SS it is really not that much longer but I think P/P just hit all the spot and makes me feel completely workout.

I really need to get back in the pool, not going to learn to swim by thinking about it, still cannot swim the length of the pool without stopping why I do not breathe since I do not roll side to side. I swim straight and stay straight so when I have to breath I have no choice but to stop swimming and take a breath. Am hopin gnow that I know what I am doing wrong i can work on fixing it. I love being in the water and really hate not being able to swim and enjoy it.

Oh what Tough Love

Woke up this am a little unmotivated, it was cold out although we didn't get the big Nemo storm, the plan was a long run (although Coach only had a 45mins run in the Spinerval Super6), since I am not training for anything I use that term loosely and then Spinerval 13.0 Tough Love. Why is it called Tough Love because it is 3 hours of pure torture on the trainer, although time did fly this time around.

Since I was feeling very motivated, decided to hang out with Black Girls Run South East Cleveland group who were meeting at 9am, my other problem was that I had a 11:30am dentist appointment so I couldn't meet up with the forget the PR group for hill repeats. BGR SE was meeting at Garfield Park and that was only 20mins from my house, so I figure I should be able to get in at least 6miles it was better than nothing. It was cold, temps was 26degrees but no wind so that made it quite bearable.

Even though Garfield Park is about 20mins from I have never been there, it is actually a great place to run, there is also a Nature Center with indoor restroom. We were going to be running on the multi purpose trail which was 2 miles long and has a nice hill regardless of which direction you go so I guess no cheating.

Got in 7 miles with my ladies before having to run home, shower change and head to the dentist.The Brooks Green Silence did great in the snow and ice without the yak-trax attached, didn't have to slow down or walk even thou the trail was a bit icy.



Got back from the dentist after a quick stop for pho then came home rested while seeing what is going on in the world around me, or in other words procrastinating, well about 5pm knew I had to go get it done so off I went to the basement, pop in the DVD(Spinerval 13.0-Tough Love) and we are off. Still new at  this biking thing and my pace sucks but this was one of my fastest ride so fare so excited about that, had to make 2 stops to start dinner and also refuel, drank a lot of water during this ride. Not sure if I will can call it fun but time did fly, hate the 20mins and 30mins segments.



Now drinking some Endurox R4 Vanilla, this taste really good for recovery.

Spinerval 5.0: Mental Toughness + Cathe

Another day with Coach Troy today, Spinerval 5.0 - Mental Toughness, this workout moves so fast that before you know it the 90mins is over. I don't like the first 10mins since there is so much gear changing in such a short period,  every 30secs you change gears, my bike wasn't happy. The main objective thou is to stay in a steady state zone. I also love it when it tells, you are almost done and you get to rest only to realize the rest is only for 1 min. I stayed on my bike during the isometric squats, just didn't see the need to do them since I was doing strength work later and that had plenty of squats.
I love the last set in this workout, this is 3x45sec but every 15mins you increase speed, my highest power was 326 which was sweet to see since my FTP is 166, survive 15mins, I guess I have plenty of work to do. I had a problem with trainer road today, lost the graph for the first 15mins of the workout but the time was still correct, when done only showed 1:14.. worked out but when I resynced it corrected itself need to get the data log to them to see what happened.

Second workout for today is strength, did Cathe's Push/Pull workout again, I love this workout, it is efficient and to the point, minimal down time and nothing too fancy. Every body part is worked including inner thigh, calves and shin.

Checked my email after working out today and found an email from Zooma that the Chicago race was open, went straight to the website and registered then text my niece to see if she wants to run it with me since I am going to be crashing at her place anyway, even thou I know she had a race planned for June but there is plenty of time to rest, recover and get back to training since this is in August, she said YES. I guess just like the jewelry commercial.

Another cold snowy weekend but as long as their is a bike trainer and treadmill, my workout will get done.

Spinerval 42.0 + Run

Was a bit tired this am, since I went to bed later than expected and for some reason had a wired dream that woke me up but I couldn't remember a thing. I dally in bed until about 4:45am then eventually got up since I know I have a 2hour workout planned.

I wore my Skirt Sport Cruiser bike girl skirt for the first time today, got this in a sale since I believe the Pow print is discoutinued. It worked out great, right thigh length (hate when thigh rub against saddle because the length isn't long enough, real problem when I get sweaty), waist was perfect and the leg didn't ride up while riding, actually didn't think about it at all while suffering, so 2 thumbs up.

Spinerval 42.0 - Quads on Fire, this was my first time doing this workout even thou it has been in my collection for over a month, well not sure am going to be jumping to do it unless coach request it, quads were definately on fire. I am still using trainer road to track my workout and I think this is what made this even more fun :), I picked the 90mins free ride form TR and so was able to see the %power off my FTP, ride was 80-90 of FTP and based on the test I did at TR my FTP is currently at 166. Workout was 2x12mins, 2x8mins, 2x6mins and then finish off with 3x1min all out. The workout can be seen here.

After making sure the kid got off for school okay, got on the treadmill and did a steady 5k run.

I have been using Pacific Health labs product for training and recovery, I love the Endurox R4 in vanilla, great for making my recovery breakfast smoothie with some frozen fruits, coconut manna, almond coconut milk, unsalted almond butter and nutiva hemp shake.

Quick Review

Due to life been missing for a while I have been unable to get on and blog I am still in the Spinerval Super6 challenge although I did take 9 days off to do the Sufferfest 9 days Challenge. What made the challenge so great was the introduction to Trainer Road a great training software. I love seeing the data when training, even though I can see some of the data in Garmin, it is really not the same, I am able to see HR, Cadence, Power and when in free ride % of FTP right as I train. The graph records HR and Power so you can easily see when you are dropping can't pretend it is not happening, it really help step up my game and make training so much more fun and effective.

I still do not have a concrete plan for the year, just still not sure what I want to do but I love what am doing now with  no pressure of an upcoming race. I am also loving the no pain after workout, not sure if it because I am training smarter with the inrease cross training or what but I will take it.

Catching up

Even thou the weather was beautiful here this past weekend I really didn't get an outdoor run in, I was achy and extremely cold, good think I got the flu shot. Saturday I was able to get a Sufferfest Extra Shot long Scream ride in, love the music and it was just the right think to push of the chill, sweaty mess when done.

Sunday still wasn't 100%, planned to run before church cancelled it, planned after got dress then ended up sleeping for 4 hours, felt better but now it was too late to run outdoors and it was time for grocery shopping, weekly cooking and dinner. After dinner with everything squared away for the wee, decided to go to the basement and get a run, wasn't my best, but got in 4 miles before calling it a day added on Xfactor ST week 4 day 1 since I know Monday was a busy day.

Monday Spinerval 11.0 Big Gear Strength and then it was time to start the runing around for the week. After work went for my first accupunture, probelm area right foot, both knees and left shoulder. Felt the needle more in some areas she indicated needle size and if I was tensed. After all the needles were in, heat was applied via a heat lamp.

Today the knees feel much better, shoulder is throbbing and foot feel the same but then I ran 7 miles this morning and there is no significant pain like I normally have in the foot so make be there is a change after all. Did 7 miles using Cardio Coach Candice the follow with Xfactor week 4 day 2, the up/down plank follow by jump squat is a killer combo.

Threshold Test / Sufferfest

Woke up later than usual today since hubby and I were talking about our future, looks like we both agree we need to move to a warmer location. Since I am back to running  which is what is schedule for tomorrow, I had to move the Spinerval 27 Threshold test to today. I decided to not working about the speed and just focus on the cadence, this is a hard workout, because once you burn out the legs, you proceed to hold a hard cadence for 20mins, yep 20mins, my goal was to keep cadence above 70 riding in big chain/15. The only mishap is knocking my glasses off at 8mins in and since I didn't want to stop had to go in a drop and squirt to the the Garmin # attached to bike. It felt awesome and I got it done, oh what a feeling.

Day 2 of Xfactor ST Week 3 today, stick a good kick in the pants, but much better than day 1, weight is coming off slowly but I feel better and eating not as bad as normally when working out this hard.

After work and dinner for the family, headed to the rec center and got in 39mins of swimming, well this is going to require a lot of patience, but I am feeling much better about being in the water.

Suffer-o-rama on the schedule but wanted something else so busted out Spinerval 101 and did workout B but since this is a short workout decided to add on Spinerval 4.0 Muscle Breakdown. I was only planning on doing about half of the 4.0 workout but I really love this workout teh speed sprint drills, the short bust of energy. I know Coach Troy is not everyone's cup of tea but I love the simplicity of the workout and I have no doubt I cann get really fit from sticking with the plan.

I know I have to modify the schedule abit come Dec 3 when my training start back up but I think it may just come down to getting rid of the time wasted on social media.

Back From vacation

Took a trip to Miami for Thanksgiving, just a chance to recharge so decided really not to do any running while there but did get in a workout on the summit trainer + some weights on thanksgiving day, a Skimble workout Saturday morning then lots of walking around the city including a trip to vizcaya.

Today:
After all the eating and drinking over the holiday, I really wanted to get back to a normal routine so as not to start the holiday slump. I am still working on the spinerval challenge and really loving it, did Aero base Builder 16.0 today since that is the only ABB that I have and ABB was on the schedule, this is taper week while we get ready for phase 2. After ABB did workout 2 of the Monenegro Power 10 DVD.

Still working on getting a new bike, then will probably have to go ahead and get shoe since I think I need something stiffer than what am wearing now.

Weekend+ Recap

Beautiful weekend with blue sky, really unexpected for November in Ohio but will take it any day. Met up at 10am with the Foget the PR training group, this is so much easier and better to get to love that I don't have to leave the house so early in the morning due to group run starting at 7am but it does make for a longer day. This is my second run with them and I really enjoy it, most of the runners are not too speedy so always someone to run. I decided to run with Rick today even though he is faster than me, so easy to get suck into taking everything easy and not keeping a good pace. The run was a bit of a challenge in good weather this section of the trail Boston Store to Jaite is very challenging but then throw in some mud, fallen trees and completely leaf covered trail and it makes for a very interesting challenging run. Got thru the run without any face plant, although had a couple close calls seem like my core workout is paying off. Gave out some Cliff bars after the run while we waited around for the rest of the runners to come in, just the perfect size to tight you over.

After the run, went over to see the Bill Bad A$$ runners, since there are a couple of runners doing their first ultra, got a chance to see a lot of runners, every one look strong and happy.

Sunday did Yogamazing:yoga for runners really working on making sure I get at least one quality yoga session in week, that was so needed.

Monday: Coach Troy called for easy, so did Spinerval 16.0 ABB1 and since I had the day off from work did Jari Love Slim and Lean, having some serious chest and back DOMS. Based on it being another beautiful day here, spend the rest of the day outside doing yardwork and getting vitamin D.

Today: Another easy zone 2-3 workout so did Robert Sherman Cycle Challenge, not really an easy spin but short. The cyclign part is 45mins follow by 49mins of strength and stretch. I added on the 35mins o cycling needed to make up the hour 20mins coach called for by doing various workout off youtube.

Saturday I think I step on a branch or stump wrong so my right foot was a bit tender, massage, ice and tape up and will forgo running till thursday.

Suffer-O-Rama

On the schedule for today was intervals and with a limited collection, although I have a feeling that it will be growing soon since I am loving the workouts, I decided to do Spinerval 3.0 Suffer-o-rama. From the website "Spinervals 3.0 - Suffer-o-Rama, will teach you how to suffer on the bike with 45 minutes of explosive power sprints and highly anaerobic sets. Brutal, but soooo effective! " how do you not want to do this at 4:30am in the morning :) This was hard but time flew by fast, I was amaze that I was able to get my heartrate to 145bpm during one of sprints, legs were burning and sweat was pouring. With Warmup and cooldown this clock in at 53mins.

When I looked at my training schedule on training peaks, Coach had training time as 1.5hours but I didn't check the time of the picked DVDs which were only 60mins, so I added on Ultra Condition 2.0 Core Builder since I had core workout on my schedule to do. UC 2.0 has a lot more 1 legged drills which were hard after Suffer-O-Rama but we got lots of break sort off, hoping of the bike to do core work on the stability ball.

My eating is still not where I want it to be and neither is my weight, I hate when you tell someone you are a runner or athlete and they give you the "really" look. I guess I can't keep talking about it, I have to do something about, I know exactly what to do but boy do I love food and not junk food either, just food.

I am really loving the Training Peaks phone apps, it is making it easy for me to log my workout, metrics and food. Having the Super 6 workout has also make getting back into a rigorous training program easy, knowing I have a long workout the next day, am back to goign to bed at a resonable time and getting up when the alarm goes off instead of snoozing it. Doing 30mins when the schedule calls for 90mins is not going to work.

Cross Training

I use Runerval with Coach Troy and really like it even thou he does have a weird sense of humor, so when I started thinking of cross training to complement my running I kind of gravitate towards Coach and his Spinervals, when I check on facebook he actually had a Challenge going and this is great since I can download straight into training peak. The challenge is called Spinerval Super 6, coach did have a special on the kinetic Kurt Trainer with 10 DVDs actually came to 12 DVDs when you add the 101 and the free one that came with the trainer .

The plan is to run 3 days a week and cycle 3, then add on strength and yoga, started this official on Monday and just going to join the program where they are, not starting from the beginning, downloaded the program and I love the training peak phone app made it easy to update metrics. My running training starts back up Dec 3 so right now keeping weekly runs to 3.1miles and long runs to whatever the group is doing.

Monday -
Run - Cardio Coach 1b- 3.1 miles
Strength - Oxygen Superset Workout
Abs - 2 min Plank

Tuesday
Cycle - Spinerval 16.0 Aerobic base Builder - 80mins this is the longer I have ever been on a bike, but I really have to say the time by so far, coach really does a good job keeping things moving.
Strength - Barry's Bootcamp Fat Blaster Lower Body

Wednesday
Run - Itread 9 - 3.1miles
Strength - Cathe Superset

So far so good need to make some adjustment to my bike and I also order a bike computer for cadence and mileage. But really do need a new bike