LUNA-TICS TEAM ROOM: Year-round "Looney" fun.

[danwho]

We spent the next two years getting permission from Denver Mountain Parks to put a memorial bench on that bikeway for our Chairman....and today was its dedication.

Fantastic !!! Definitely a victory to celebrate.

[Kona2]

Day 26 of 31 ... 7th!

Oh Winter Is Coming....the Ancients have a bit of Game of Thrones on their collective minds. The day is still just starting for some, and there will be erging. And shoveling. But first, congratulations to Warnie (300 K Challenge meters), Ron (400 K Challenge meters), Paul (200 K Challenge meters), Eric (200 K Challenge meters), and Ian (100 K Challenge meters). 36 Lunies have now generated at least 100 K meters in the Challenge. Good stuff. We do what we think we can do, and then sometimes we do a little more.

Million !!!

Congratulations, Lunies! 50 million team meters is a huge milestone achievement!

MILESTONES...Bragging Rights...Celebrations:

2.45 MM Ron
900 K Howard
750 K Louie
600 K Zach
500 K david w
300 K Patrick S
50 K Terry B

Thanks, everyone,for erging with us!

Rich 2,411 m
Trevor 3,525 m
Maria L-G 4,000 m
Derric 5,000 m
Ryan 5,000 m
Victor 5,000 m
Josh 5,141 m
Candace 5,335 m ...a palindrome bookended by high fives!
Rick 6,075 m
Heather 6,135 m
Kevin Mc 6,151 m
Tom M 6,559 m
Tombeur 6,722 m
Dave P 7,500 m
David T 8,500 m
Doug 9,858 m
Rebecca 10,000 m
Terry B 10,000 m
david w 10,001 m ...a one aught palindrome!
Ian 10,229 m
Eric 10,578 m
Howard 11,163 m
Jim C 12,000 m
Norma 12,121 m ...a Welkian palindrome!
danwho 12,321 m ...a countem up and down palindrome!
Louie 12,321 m ...another countem up and down palindrome!
Paul C 12,870 m
Dennis 13,431 m ...a palindrome!
Brett 14,000 m
Dan O' 14,240 m
Patrick S 14,241 m ...a palindrome!
Ken G 15,000 m
Steve W 15,000 m
Cornel 16,161 m ...a palindrome!
Ron 16,861 m ...a palindrome!
Minnie 17,032 m
Gary 21,097 m... he moons us!
Zach 25,552 m ... he moons us with a palindrome!
Ed m ...a mooner of a palindrome!
Marcos 35,977 m... he moons us, too!

[Jodi]

Hello Luna-tics,
I was hoping to put some meters on the board for the Fall Team Challenge, but sadly the cord from the flywheel to my PM3 gave up the struggle and decided to die on me. I had to get a new one, which I did, but in the meantime I wasn't able to keep track of my rowing meters. So now that I have that replaced I'll get back to rowing, but I have a goal in mind to row a half marathon on January 1st and want to ask if anyone has a link for a training program. I looked on the internet, but only found one based on heart rate, and I don't have a heart rate monitor so that won't work. Any suggestions would be greatly appreciated.

[Kona2]

Hello Luna-tics,
I was hoping to put some meters on the board for the Fall Team Challenge, but sadly the cord from the flywheel to my PM3 gave up the struggle and decided to die on me. I had to get a new one, which I did, but in the meantime I wasn't able to keep track of my rowing meters. So now that I have that replaced I'll get back to rowing, but I have a goal in mind to row a half marathon on January 1st and want to ask if anyone has a link for a training program. I looked on the internet, but only found one based on heart rate, and I don't have a heart rate monitor so that won't work. Any suggestions would be greatly appreciated.

Can't provide a specific link for training for a half marathon, BUT naturally we've got some suggestions from personal experience. Many on the team may also chime in with their specific suggestions.

I would suggest that you work up to 21,097 m slowly. When you are comfortable with a bunch of 5 Ks, then start working on the 10 Ks. After you get comfortable with a 10 K, I would throw in a 12,500 or two and then a 15,000 m. After that, I've known very few people who were going to wait for the half. They just go for it then. I'd spend a couple weeks at the 5K level, then work on getting to 10 Ks over the next three weeks. Make sure you can comfortably do multiple 10 Ks in a week before you bump it up further. I'd spend a couple weeks at the multiple 10 Ks in a week level. You have roughly 11 weeks before January 1.

Weeks 1-3....get to consistent 5 Ks
Week 4 ...multiple 5 Ks in a week
Week 5-7...get to consistent 10 Ks
Week 8-10...get to multiple 10 ks in a week
Week 11...do a 12,500 and a 15,000 m

Just my nickel's worth.

K2

[Kona2]

For the last couple of times that I tried to sync my data using ErgData, I'd get an error message that I needed to check the PM5 firmware. This always involves a "say whaaat?" response from me as I have to look up how to do this all over again. Since a new firmware update came out in September 2019 for the bike erg, I'm guessing that several of you Lunies have also experienced some of this fun. Indoor rowers and skiergs had an update in March 2019 so you've either uploaded the new one or you're living with the old firmware.

The first thing I learned was that the bike erg monitor runs totally off the battery (unlike the rower or ski erg)...and if you're using a flash drive that is 16 g or higher, you need a battery level of at least 80 percent to install the firmware. My PM5 battery was at 72 percent and it was not enough battery power. It takes a few (say 10-15 seconds) for the monitor to recognize the flash drive. It then offers you the opportunity to check the box to update the firmware. The update itself takes 5 minutes or so.

And yes, you can use a cable running to your computer and do the update without worrying about the battery level. That seemed less convenient to me, so I persevered through the flash drive issues. Must say that I had to call Concept2 twice to ask what I wasn't doing right when the flash drive wasn't recognized, or wasn't updating.

[Jodi]

Thanks for the information Kona. That sounds like a good plan, I’ll see what I can accomplish with those tips in mind. I’ve done a couple of hm’s but it’s been a few years and now with the cooler weather coming to NY I know there will be more opportunities to row.

[Kona2]

Thanks for the information Kona. That sounds like a good plan, I’ll see what I can accomplish with those tips in mind. I’ve done a couple of hm’s but it’s been a few years and now with the cooler weather coming to NY I know there will be more opportunities to row.

I wasn’t sure how much rowing you’d done lately so - conservative! I was shocked at how much cardio I lost in a few months when I was off the rower and bike!

[Kona2]

Day 27 of 31...7th!!

Tuesday, Tuesday.....at the end of this next Tuesday, this Challenge will close. We're in spot #7 by a mere 28 K meters...and we've generated over TEN million Challenge meters. Ed has hit milestone 950 K (I think he can make his million in the next few days!), Gary just hit 400 K, and Warnie 300 K. We have 36 Lunies with 100 K or more. Simply amazing!

MILESTONES...Bragging Rights...Celebrations:


2.75 MM Warnie
1.65 MM Rebecca
1.45 MM Minnie
1.35 MM Greg F
950 K Ken G
950 K Cornel
700 K Paul C
600 K Eric
550 K Gary
400 K Maria L-G
350 K K2


Thanks, everyone, for erging with us! Welcome back to Tim M !

Kerry 2,013 m
Trevor 3,002 m
Tombeur 4,030 m
David T 4,500 m
Dan O' 4,645 m
Derric 5,000 m
Robert H 5,000 m
Josh 5,150 m
Heather 5,311 m
Terry B 6,000 m
Rick 6,040 m
Tom M 6,500 m
Paul C 9,660 m
Corey 10,000 m
Maria L-G 10,500 m
Eric 10,684 m
Howard 11,176 m
Jim C 12,000 m
Rebecca 12,000 m
Ken P 13,386 m
Tim M 14,001 m
Greg F 14,728 m
Cornel 17,771 m ...a palindrome with lucky 7s inside!
Ron 18,881 m ...a palindrome!
Ken G 20,000 m
K2 21,222 m ....I was going to do that other 1,000 m...mooner anyway!
David A 21,536 m ... he moons us!
Minnie 22,129 m...Minnie the Mooner
Zach 25,552 m...a palindromic moon!
Gary 26,971 m ... he moons us!
Warnie 43,080 m ... he full moons us!

[TallErgs]

I've been doing my rows as palindromes, and in multiples of 25,552. However, if I do one more 25,552 row to hit my goal of ~500k, my final total won't be a palindrome. So ... do I break my rule and make my total a palindrome or do I keep on with my plan to do 25,552 each day I row? I'm leaning towards making my total be a fun palindrome.

[normadelaney]

I've been doing my rows as palindromes, and in multiples of 25,552. However, if I do one more 25,552 row to hit my goal of ~500k, my final total won't be a palindrome. So ... do I break my rule and make my total a palindrome or do I keep on with my plan to do 25,552 each day I row? I'm leaning towards making my total be a fun palindrome.

Mrs. P. votes for the palindrome on the total. It will be preserved in the final tally for the challenge.

[Kona2]

I agree - you almost always have to manipulate the last erg session numbers when going for a total palindrome - although I suspect Mrs P can figure a way around that...

[normadelaney]

I agree - you almost always have to manipulate the last erg session numbers when going for a total palindrome - although I suspect Mrs P can figure a way around that...

Actually, I think Ron is the master at planning meter uploads to provide interesting sequences both for the day and the season/challenge.

[Kona2]

Whoop, whoop and way to help the team be competitive!! In Lunie history, there have only been a handful of teammates who have been able to throw down a million meters in a month. Ed is one who has done this multiple times. We never take for granted the time, effort and discipline that this remarkable feat takes. We do celebrate it though! Congratulations, Ed, on a marvelous 28 days! We wish you many more celebrations!

[Kona2]

Day 28 of 31...7th!!

Even after years of Fall Team Challenges, and learning the patterns that exist within Challenges and within teams, I must admit that this team surprised me today! I was prepared to see that we were 8th and not 7th, but then the spreadsheet said the team had delivered over half a million meters yesterday...and a glimmer of hope started to shine. When I checked the challenge rankings, we were still 7th! Happy day! Oh we're still in a fight for sure, but for this moment....we are in 7th and it is awesome. Never doubt that even a few meters here and there can help make the difference.

Ed's reached ONE million meters in the Fall Challenge (and is ranked 9th overall), and Ted has earned 200 K in the Challenge. Others are VERY close () to some big milestones. They are ALL important.


Meanwhile, the Rocky Mountains are back to Fall...but our brief brush with temperatures in the 20s caused almost all the leaves on one of the trees to plummet to the ground. It was like watching the movie The Birds, only with leaves swooping and diving. Scary Aerie, the younger Golden, was totally freaked out by these things that were "attacking" her. There will be leaf raking duty today in addition to erging.

MILESTONES...Bragging Rights...Celebrations:

4.6 MM Ed
1.85 MM David A
700 K Ted
650 K Dan O'
150 K Rick
100 K Dave P

Thanks, everyone, for erging with us!

Rich 513 m
Jason H 2,993 m
Kerry 3,079 m
GMan 4,120 m
Trevor 4,268 m
Dave P 4,500 m
Ryan 5,000 m
William H 5,000 m
Tim M 5,026 m
Heather 5,394 m
Kevin Mc 6,110 m
Terry B 7,002 m
Eric 7,141 m
Maria L-G 7,500 m
David T 8,500 m
Steve W 10,000 m
K2 10,439 m
Tombeur 11,024 m
Howard 11,029 m
Jim C 12,000 m
Rebecca 12,000 m
danwho 12,121 m ...a Welkian palindrome!
Ian 12,214 m
Rick 12,240 m
Dan O' 13,513 m
David A 14,741 m ...a palindrome!
Ken G 15,000 m
Minnie 17,090 m
Ron 18,481 m ...a palindrome by a master palindromer!
Cornel 18,881 m ...a palindrome!
Gary 21,097 m .... he moons us!
Louie 24,641 m ... he moons us!
28,282 m ...a palindrome for the 28th day...she moons us!
Ted 57,911 m .... he moons us with a good update!
Ed 124,528 m ...meter
supernova!


Going Off Topic Here For A Few Minutes!

Earlier this week, a friend of a friend was commuting to work by bike along a bikeway. He hit a longitudinal crack in the cement with his front wheel, and he was thrown into the ditch, broke his clavicle and suffered a traumatic brain injury. His recovery will be slow. He was wearing a bicycle helmet. But here's the thing, not all bicycle helmets are created equally and they aren't all worn the right way. And, if your helmet is five years old or more, REPLACE it. (Consumer Product Safety Division says 5-10 years for replacement - or any time you have a crash involving the helmet.) Not just because there is new, safer technology, but because the EPS foam used in helmets degrades. EPS stands for expanded polystyrene which is a lightweight, rigid,closed cell insulation with compressive strength. Dow Chemical trademarked its name as styrofoam. Store your helmet inside and out of sunlight.

Under impact, the EPS foam in a conventional helmet will compress, absorbing linear-impact energy. But EPS foam on its own does nothing to dissipate the rotational energy created when the head twists quickly under the force of impact. That energy, which causes the brain to move rapidly inside the skull, can bruise or tear delicate tissues and is widely thought to be responsible for concussions and other traumatic brain injuries that occur, even in the absence of skull fractures. This is where new technologies come in. (From Outside magazine)

It used to be that the Consumer Product Safety Division required only three things for bike helmets: (1) they didn't block a rider's vision, (2) they didn't come off when a cyclist fell or was in an accident (assuming that the fit is good and straps are tightened where they should be); and (3) they significantly reduced the force to the rider's head when the helmet hit a hard surface. The thing is that helmet testing (including that of Consumer Reports although there testing technology is amazing) is often done vertically, and I would bet that most falls are not vertical. A publication called Bicycle Roots says that the problem is, CPSC approved bike helmets do not prevent all concussions or other brain injuries, especially during slower crashes, or crashes at oblique angles. That’s where MIPS comes in. MIPS, which stands for Multi-directional Impact Protection System, was developed by biomechanical specialists at the Royal Institute of Technology in Stockholm, Sweden. MIPS is a form of slip plane technology, meaning that a MIPS helmet is constructed from two layers that rotate against each other, mimicking the rotation of the brain’s own cerebrospinal fluid, which is the body’s natural defense against oblique impacts.

So how can you tell if a helmet is MIPS or not? The MIPS helmet has a plastic interior lining that can move relative to the helmet's outer shell. There are connectors to join the inside and outside layers.

But there are two new helmet technologies: one is MIPS - and that has been around for about five years - and the other is something called WaveCel. Legacy Biomechanical Lab in Portland developed with WaveCel technology which combines conventional EPS foam with a new low-density, latticelike structure called WaveCel, which both compresses and shears laterally on impact to protect the brain. WaveCel, in some of the videos, looks like it would be squishy. It is actually a very hard substance. Upon introduction in March 2019, there were some really bold claims by Trek about their WaveCel helmets - suggesting they would reduce concussions by 48 percent over MIPS systems. Third party testing hasn't matched that claim, and highlights that helmet testing isn't standardized.

How to interpret all this? I think it's safe to say that both the new technologies provide better protection than a standard EPS foam helmet. Virginia Tech has a well respected qualitative testing STAR system that has rated a little over 60 helmets.Outside Magazine recommends that you choose any helmet that is rated four stars or above. There's a growing body of evidence about the impacts of even mild concussions and brain injuries - their impact on long term health and connection to depression. Get a good helmet. Wear it the right way.

[normadelaney]

K2, thank you for the bike helmet info. I no longer ride, but I have loved ones I want to protect.

I've done what I could on the FTC. I'm off for a week of medical tests and then a quick family visit.

Erg on, LUNA-TICS! If you've signed up but haven't logged any meters yet, now's an excellent time. The Ancients have only 35 challenge participants. I think they haven't chosen to pass us yet.

~ Norma (aka Shaun)