Special Newsletter Issue
June 15, 2006

If you've been reading my newsletter for a while, you already know that I participate in a big bicycling ride every September called the MS 150 City to Shore Bike Tour that raises money for the National Multiple Sclerosis Society.

This year's ride is only 14 weeks away so it's time to get serious about my cycling. And this means making some changes to my weight training and nutrition programs.

This year marks my 14th year participating in the event and it gets better every year. The ride starts out just outside Philadelphia and goes down to Ocean City, New Jersey. The ride usually ends up about 77 miles each direction. We go down on Saturday and back on Sunday.

About 6,000 riders participated in 2005, raising well over $2 million. Like every year, the volunteers (the people that really make events like this happen) were absolutely amazing. What they do to support the riders every step of the way is phenomenal.

As you know, I suffered a shoulder injury a little while back. I can do some exercises and not others. Right now, my routine looks like this:

I workout three days per week.

Squats or Deadlifts (alternate each workout) 10 x 5

Pushups - work up to 200 in as many sets as it takes with 1 minute rest between sets. This includes a variety of pushups such as feet elevated, pushups between chairs, etc.

Dumbbell Curls - 2 x 10

Dumbbell Hammer Curls - 2 x 10

Tricep Pressdowns - 2 x 12

On the squats and deadlifts I perform 10 sets of 5 with the same weight and only 1 minute rests between sets. If you are interested in giving this a try, start with half of your normal 10 rep weight and add 5 pounds every workout for a month, working the exercise 2 or 3 times per week. Don't do both at the same time. I am because my overall workout is much shorter due to my shoulder injury so I am focusing on squats and deadlifts.

Now I am riding my bike 5 days per week. Three days during the work week, I ride about 16 miles each time, with varying intensity (including things like 30 second sprints, 1 minute sprints, and 3 minute sprints, etc.). On the weekend rides I ride at a steadier tempo and make the rides longer each weekend right up until the big ride in September.

As far as nutrition, I still eat healthy but during biking season I am able to eat a lot more (especially good carbs) without worrying about adding fat.

Remember, don't forget your questions. Just go to the Q & A page

It's still dark but thousands of riders are ready to go at first light.

First light, and thousands of riders are off to the raises, on their way to 150 plus miles of biking and millions of dollars raised for the National MS Society.

I have no idea how people ride these things.

Look, the volunteers even smile, despite the fact that they've probably been up since 3 or 4 am. It amazes me every years, not only the amount of riders, but the number of volunteers and all they do to make this event such a success every year.

Volunteers of every age.

And bikers of every age, too. Amazing.

Where do you put 6,000 bikes? Pretty much anywhere and everywhere.

Ah, the ocean. Time to hit the waves and forget for a moment that you have to ride just as far tomorrow.

The calm before the storm. No one is as popular as the drink girl at the rest stops.

Well, the pizza people are pretty popular at the end of the second day, when all the riding is over.

There's nothing quite like a massage after over 150 miles of biking.

And last, but definitely not least, me and my better half, Trish. Yes, I'm a lucky man and I know it.

Finally, I found that picture of me. This was taken about 5 miles from the finish line down the shore on Saturday. So I've already ridden about 75 miles, which you can clearly tell by the very happy look on my face.

I'll be back next time with more training and nutrition info. In the mean time, go to the Q&A page and ask your question. It could ge answered in the next issue.

No BS, No Excuses,

Gregg Gillies