My ski season doesn’t end until after Memorial Day, but with the arrival of spring, the early Daylight Saving time and our first hot spell, I chose a day in late April for my first skating workout of the year. I literally dusted off my skates (we’ve just survived a complete kitchen remodel), and hit the streets, relishing the faint vibrations of urethane on smooth pavement.

It was after 10 am when I entered the Iron Horse Trail, already crowded with cyclists, walkers, joggers, and folks pushing baby strollers or walking their dogs. I gave a friendly wave as I passed a silver-haired gent on inlines, fully geared, as I was.

Awareness pays off

I had an unusually strong focus on safety that day. With the participants at an upcoming Camp Rollerblade on my mind along with my recent writing assignments for the safety team at the company where I work, I felt compelled to track the safety hazards I encountered during my 45 minutes on the trail:

• twigs and other bumpy surface debris remaining from the winter
• dogs darting about both on and off their leashes
• clots of people and the frequent need to pass them from behind
• trail users not leaving any room to pass, not paying attention
• converging opposing traffic competing for passing room
• reduced visibility and a blanket of moist leaves in the shade
• bumpy transitions from street to trail at intersections
• gaping cracks just the right width to snag my wheels

“Hm,” I mused. “Flat and car-free as it is, this is really not a great trail for beginners today.”

However, because I know how to avoid or handle the worst of these common trail hazards, I relished stride after stride in my Spark Pro skates after such a long time away from them.

A canine altercation

A few miles out, I approached a pair of ladies at a trail-side bench with two large, friendly-looking dogs on leashes. Suddenly a little pooch darted out from behind them and sprinted toward me, barking furiously. I braked to a screeching halt as one woman leaped up, grabbed him, and delivered a spanking, yelling, “Bad dog, bad dog!”

Meanwhile, the other woman released her shaggy charges in the excitement. They came trotting over to greet me, wrapping the leash that connected them around my legs. “Well, now we’ve got another problem,” I grinned. I didn’t feel a need to chastise the lady who was beating the smaller dog. She was obviously mortified over his antics.

Extricating myself from the leash, I continued skating up the trail. After encountering an entire classroom of middle schoolers a bit further ahead, I finally decided my workout was half finished and did an about face. Heading back, I managed to slip unseen past the “bad dog,”who had just wriggled out of his leash and again dashed away from his handler. I completed my first skating errand of 2012 by stopping in at my mobile phone store and then skated back home to have lunch in my beautiful new kitchen.

I was able to offer generic advice up front, but once Susie placed her (first) order, she took off rolling on her own exploration to finally get the right skates to meet her own needs and skeletal configuration.

Susie Clicks “Ask Liz”

Hi Liz, I need some advice.  I have very narrow feet with long toes, and after a while of skating, my left foot tends to move so that I land on the inside sole. Yes, I will take up your advice for the “tilted skate” item but I want to go for larger wheels. I am looking at the K2 Celena 90, RB Activa 90 and RB Tempest 90—the last two because of their lacing and lateral adjustment options.  Which is best? Bear in mind I have narrow feet and want a larger wheel but am trying to keep that foot flat in the boot.

Hi Susie, After reading about the features of all three skates, here are my thoughts:

• K2 Celena is comparable to the Rollerblade Activa in the areas of cuff support, bearings, frames and wheels. I have long big toes and bunions: one pair of K2s I was given were too narrow for my wide forefoot — a good indicator for you!
• (Just noticed a higher-performance K2 on sale for $98, though the frame is probably too long for your tastes)
• The Rollerblade Activa has cuff support like the Celena (I have more to say about that below) with the added benefit of lateral frame adjustment, which I think you’ll need because you said you pronate with the left foot.
• The Rollerblade Tempest has a slightly lower cuff, something that promotes balance and ankle strength, though it MAY feel a little awkward at first. Lower cuff gives you a longer, stronger stride. You also get the lateral frame adjustment, but your foot may be too narrow for this skate.

I recommend you order the Rollerblade Tempest 90 from Inline Warehouse. This company has an excellent shipping and return policy. You should immediately replace the stock insoles with SuperFeet or get some custom-fit sports insoles to prop up that pronating foot. You will also want to adjust the left skate’s frame toward the inside of your sole. I pronate with my right foot when I’m tired, even after the above remedies, but it doesn’t prevent me from continuing on to complete a great workout.

Also, consider ordering the K2s in the same shipment from ILW, knowing you will be returning one pair and getting your money back. Just a thought — but it will help you compare the width of both brands.

Keep milking those cows and skating! 

Rollerblade Tempest 90: Fair Fit, Sluggish Bearings

A few weeks later, Susie wrote to me again.

I asked you some time back about the choice between the Tempest 90 and the Activa 90 for narrow feet and you suggested the Tempest.  Well I have them but am a little disappointed in the speed (or lack of).  They have SG9 bearings and the Inline Warehouse people suggested that maybe they aren’t good enough for them but I should persevere as they may need a good run in to loosen them up a bit.  I know they are slow to get to a good speed but once there should glide well. But I couldn’t seem to get them to that speed so I tried them going down a hill, just gliding, and my girlfriend beat me on her RB 78m wheels. To say the least I was a tad put out, as I did want to beat her. That’s why I got them in the first place.

What do you think? Should I just keep using them in the hope of “breaking them in,” or opt for new bearings?  Inline people suggested Swiss Bones.

Not what I was hoping to read! So I replied, “Well, Susie, at least the narrow foot issue was resolved! This dragging feeling is not good, and I’d be terribly disappointed too.”

After giving her a few pointers on checking each bearing on each wheel to try and identify if one bad bearing was the source of her slow rolling, I suggested she write back to Inline Warehouse for next steps. In her next reply she was trying hard to remain optimistic, saying, Thanks for the advice. I’ll have a little play with them to maybe narrow the wheel problem down a bit.  On a bright note, I have ankles that turn out and after I adjusted one of the boots to see what that would do, it has improved markedly, so we are getting there.  Fingers crossed the bearings improve.

Rollerblade Activa 90: The Final Answer

Below is the most recent email I received from Susie. She has been so diligent in pursuing the skating experience of her dreams, and so forthcoming in our emails that I asked for her permission to print this latest note as a sort public service message to all of my readers.

Hi Liz, You may remember I sent you an email a few weeks ago asking your advice regarding the above skates and ankles that turn badly but at the same time wanting the speed as well. In the end I chose the Tempest 90 and boy, was that a mistake.  The speed wasn’t there at first and I feel that with these skates there is definitely a breaking in time. But worse, my ankles turned to water and even the lateral adjustment wasn’t enough to counter them–although it did help to improve my stance.  When I got tired, there just wasn’t the support I needed, even though I had my ankles strapped, bought the SuperFeet inserts and EzeeFit booties as well. Things were looking grim.

THEN as a last resort I got the Activa 90′s and wow! Instantly I could tell the difference.  I still strap one ankle (push-off leg). I don’t fall out of them anymore or skate on the insides.

I had no idea a higher cuff could make such a difference. I found out the hard way that for me this is essential.  I haven’t had to use the lateral adjustment on these skates, but I do like to have the option if I need it. Best of all, I can now beat my mate in gliding, so now she has to skate to keep up with me if I’m going downhill.

Just a note for those out there who don’t have a skate shop or knowledge about which is best for them: I wanted to skate outside on roads which aren’t the best for smoothness, and to go at a good speed. But with ankles like mine, all the speed in the world won’t cut it if the discomfort is so bad you have to stop skating and walk…So get the higher cuffs with the option of lateral adjustment: that’s my 10c worth of advice.

Thanks Liz, for your advice. I love your website and whenever I get over to America I’ll look you up.

A few years back, I purchased a ProFitter 3D Trainer because it would allow me to work on building strength and balance along with my cardiovascular fitness. This is an ideal sport-specific workout that’s perfect for when the weather is too ugly to train outdoors.

For skating, the slide board-like action reinforces the  side-directed push that’s key to stroke quality. This directly works the  muscles that deliver  efficient, powerful strides.

The side-to-side repetitions also build strength in my lower body for alpine skiing, my favorite winter sport. I can tailor the slide resistance by changing the configuration of four sets of bungee cords on the bottom side  to create more tension (to build muscular strength) or reduce the tension (which requires more balance).

Check out this video clip of me using the ProFitter 3D Trainer. (Requires Quicktime). In this clip I am in an upright stance with my weight centered while my feet float back and forth. This method strengthens my core muscles (great for skiing moguls!). It is also possible to move the entire body back and forth to focus more on lower body strength.

Thanks to its portability, I can easily store the ProFitter behind my office door when I’m not using it. When I’m ready for a workout, I set it up wherever the view out the window is prettiest. When an outdoors workout is possible, it’s great to put some stimulating music in my ears and get a quick half-hour workout on the deck overlooking my garden and the cow pasture out back.

Using this device is a little noisy and takes a bit of practice. And yes, at $599, the price is a bit steep. But for me, the opportunity to cross train specifically for my two favorite sports while building strength, balance and endurance—in the comfort of my own home—makes it totally worth the investment.

Here is how to find out how you currently breathe: sit up straight, place your hands on your stomach below the belt line and take a very deep breath. Did your hands move in toward your spine? If yes, you have just filled only the top portion of your lungs. Your diaphragm stayed tight, blocking the path to a full intake of air. Inline skaters (and all humans)  need a rich intake of oxygen with every inhalation.

Because breathing habits are usually developed over a lifetime, re-learning proper breathing starts with awareness. Learning to watch and control your breathing offers other benefits, too. It takes your mind off worries, helps you feel more in control, and slows the hectic pace of both your mind and body, all very healthy side effects!

On the Mind-Body page of my Get Rolling Off-Skate Training section, I describe three breathing exercises for skaters to try:

Wow! Anybody who can walk can skate! I need to tell the world about this!

And that is when I became a certified instructor and began offering skating lessons to demystify the sport for adults.

Safe skater?

Reality check

Despite my invariably encouraging words and practice tips to every one of my beginning students for nearly 20 years, I am now ready to admit that inline skating is decidedly not for everybody.

Ten-plus years ago, I was teaching fairly athletic people who came to me primarily for braking tips. But today’s typical beginners come to their first lesson with less balance, coordination and fitness. I am not sure why this is so, unless it’s due to broader cultural awareness and acceptance of the sport overall.

And then there is the subject of fitness. On my FAQ page I try to set very clear expectations for two types of beginners. See myanswers to:

• Am I too old to skate?
• Am I too obese to skate?
  

I used to think that this expansion of the sport to a wider base of participants was a good thing, but now I have concerns. I am beginning to suspect that I have probably empowered more than a few of my students with just enough skill and confidence to go out and get injured through skating—the exact opposite of my goals as a certified instructor!

The blessed few

Over my 20 years of teaching, I have seen one or two successes among those who started from zero aptitude. I fondly remember one fairly fit, normal sized gal who continued to tremble and freeze with fear even after dozens of lessons. She finally achieved her dream of skating on a flat sidewalk (and became a close friend)—after three years and five trips to Camp Rollerblade, totaling over 100 total hours of instruction.

Skaters’ aids

Because I like to support inventors who are trying to make the sport safer for more participants, I have tested many skating aids. I have been disappointed to find that many of these hide or totally remove a key element of the joy of skating: skaters would be carrying a broom, gripping a pair of handbrakes attached to cords running up the legs, experiencing dragging wheels when tipped a certain way or in reverse. This is not the skating freedom that inspires people to dream of joining the sport!*

Recently I was testing yet another invention for skaters with special needs when I stopped to chat with a couple who’d observed me as I rolled by. The woman was my typical student’s age. She made this point and it hit home: “You know, there are a lot of other enjoyable outdoors activities a person can do with a lot less risk of falling. Why not choose one of those?”

Safer alternatives

For those who can’t bear to give up the dream of skating, I suggest sticking to the safety of indoors rinks where there are walls, carpets, benches to rest on and no automobiles.

On this day, I decided to accomplish two goals with my skating: get a nice workout while researching updates for the Iron Horse Regional Trail, Central entry in CASkating.com.

As usual, my endorphin high kicked in and gave me that blissful feeling of love for all humankind. It’s a good thing, because there were lots of humans of all kinds sharing the trail with me!

For the first time ever, I saw a lady walking her bird. She had fastened a cage to a baby stroller and was pushing that down the asphalt, acting like this was an everyday occurance.

At every intersection I came to a stop and looked both ways before crossing, especially important where shrubbery blocks the view. A pair of boys of about 10 or so in age decided to race me after one crossing, sprinting up the trail alongside me. I kicked into high gear and pulled away.

Nearly everybody was courteous and made way for oncoming traffic, even those  I approached silently from behind. People with dogs on leashes kept them in check as I passed. However, an oncoming pair of cyclists was paying less attention and I had to yell to prevent a head-on collision with one.

It was disappointing to note that the trail conditions on this stretch of the Iron Horse have deteriorated quite a bit since I last skated it, possibly due to budget cuts or the extra-wet winter we had in 2010/2011. Longitudinal cracks have opened up in many places, with gaps wide enough to grab and hold my wheels. Both ends of both bridges have raised lips that would trip any skater not paying attention well enough avoid them. There was so much tree debris on the shady section behind the school that I fear the park district has not been able to pay for sweeping.

On the return trip, I stopped to chat with an elderly gentleman wearing an official looking East Bay Regional Park hat and the label “Trail Safety Patrol” on the back of his shirt. We shared tips on the the near-impossible task of getting kids to wear their helmets properly (buckled and over their foreheads) as they zip by.

Next week I’ll be doing my normal workday morning skating workout on the sunny southern section Iron Horse Trail, dodging kids on bikes as they head to school. And I will be filled with love for all humankind once again!

But there is one misguided family value I wish I could influence. When I see bare-headed parents bicycling with their helmeted kids, I have to wonder, what are the children learning from this? That helmets are kid stuff? There should be no double standard here. The adult head is made of stuff that is much more brittle than a child’s. When an adult skull hits the pavement it’s going to be at a higher speed due to height and with more weight behind the impact. The whole family needs the protection of properly fitted helmets when participating in wheeled sports!

And this brings me to my second issue. If the child’s helmet is tipped back to expose a large expanse of forehead, there is a significant risk that it won’t be protecting that part of his or her brain in a forward crash.

In the rare opportunities where I get a chance to interact with the family, I jokingly say to the child, “Uh oh, your brains are showing!” and then advise the parent that by shortening the front straps, the helmet will stay forward on the child’s head—assuming it isn’t too large to stay put in the first place.

Spread the word: there is a right way and a wrong way to wear helmets. See my August 2009 Orbit article, Proper Helmet Fit, for more details and a diagram showing how to adjust a helmet so it offers the safety and performance for which it was designed.

And if you skate bareheaded yourself? Remember, all it takes is just one slip!

]]> http://getrolling.com/blog/2011/09/your-brains-are-showing/feed/ 0 http://getrolling.com/blog/2011/09/sk8links/ http://getrolling.com/blog/2011/09/sk8links/#comments Sun, 04 Sep 2011 16:17:24 +0000 Liz Miller http://getrolling.com/blog/?p=908 I use and recommend Rollerblade brand in-line skates. You should too! I have never had a bad skate from K2.

A video is worth a thousand words: see Skate Skill Videos produced by Mark Davies at SkateInstructor.com

Inline Planet – Timely articles and interviews with skate luminaries, and home of the best social network for skaters, the Inline Planet Skater Network.

Visit the Inline Skating Resource Center to learn all about the who, what, when where and how of inline skating today.

Find just about every skate-related product on the planet at Skates.com, folks I know and trust.

Want to try before you buy? Inline Warehouse has a very wide selection of inline skates and the best return shipping policy around (Tip: stay indoors on clean floors or carpet)

Zephyr Adventures offers international skate, trekking, biking, wine and beer tasting, and self-guided tours plus learn-to-skate mini-vacations at Camp Rollerblade.

Kathy Fry’s Skatelog.com is full of amazingly organized links to a wealth of skate-related info and images.

See the Get Rolling web site Skate Links page for the entire list of links.

Healthy eating, simple and fresh

Dan and I both think of our daily food intake as fuel for our athletic lifestyles, even when we are simply enjoying a weekend of relaxing at home. For many years we were strict followers of the Zone Diet, but these days we cheat a little more than we used to, though we are still benefitting from it: we have tons of energy while exercising and all day every day, we don’t need more than seven hours of sleep a night, and we both stay lean and fit year after year.

The Zone Diet is a technical approach to eating that requires us to understand how much fat, protein and carbohydrates we are consuming with each meal. Since Dan and I both have technology jobs, the science behind this diet is more fascinating than it is daunting. The Zone Diet can also be a calorie restriction (life extending) diet, if you want to use it that way, which I do.

The other name for this diet is the 40-30-30 diet because each meal needs to be a balance of about 40% carbohydrates (not starchy), 30% fats (monounsaturated, not hydrogenated), and 30% lean protein. Preparing food this way made me a little crazy for a few years because I had to learn to weigh my food and always read the nutrition labels before I could cook or eat anything. My Zone Buddy spreadsheet (now an iPhone app) got me through this period.

Fully understanding and following the Zone Diet is too difficult for most people (especially for a team of growing boys and young men in Ghana). However, I was able to at least give Paul a few manageble guidelines for his speedskating club.

Zone Diet Tips and Tricks

• Eat a little protein with every meal and snack
• Carbs are everywhere, so we often carry portable protien to supplement it: protein bars, string cheese sticks, soy nuts
• Eat fresh, not fast foods (focus on fruit, vegetables)
• Eat healthy fats: nuts, avocados, olive oil
• Avoid starchy foods and snacks like french fries, potato chips
• Eat a small breakfast, medium lunch, and medium dinner every day
• Eat a small afternoon snack to sustain energy until dinner time
• Before a race, stay away from alcohol and sweets and eat pasta for dinner the night before
• Carry and use energy supplements for 2-hour or longer events or training
• Drink lots of water (not soda) all of the time, especially during strenuous activity

Typical breakfasts

• Two  Balance Bars (or Zone Perfect bars) for Dan
• 1/2 protein bar plus two Zone oatmeal cookies for Liz
• Oatmeal with low fat cottage or ricotta cheese on the side (or a zero carb protein drink)

Typical lunch

• One 3-0z deli meat sandwich plus two fruits for Dan
• One 3-oz chicken spinach salad plus one fruit for Liz

Typical snacks

• Smoked salmon (or cheese), radishes, cherry tomatoes, olives, and 2 crackers
• Balance bar
• Jerkey, almonds and one beer or glass of wine
• Soy nuts (or jerkey) plus fruit
• 1-oz string cheese and 2 crackers

Typical dinner

• One 4-oz erving of lean protein (or sized to the palm of your hand)
• Two large servings of a leafy or high fiber vegetable (or one veggie serving plus a fruit or sweet potato)

Follow the links above or surf the Internet for other peoples’ advice.

• Skied three full days (in winter conditions!) at Mammoth Mountain over the Memorial Day holiday
• Biked 40 miles and walked a few more during a 4-day visit to lovely Victoria BC, Canada
• Hiked  up and down steep Las Trampas Ridge in our back yard, and skated (me) and biked (Dan) the Iron Horse Trail during the work weeks
• Backpacked 30+ miles with 30+ pound packs on the Yosemite North Rim trail over the July 4th weekend

A few years back, I created the Get Rolling Off-Skates Fitness web pages after realizing that my active, outdoorsy lifestyle sets a good example for others. This section of my website offers a path to an overall level of fitness that benefits all physical activities, not just inline skating. To accommodate different starting levels, I documented a sample workout week for beginner, intermediate and advanced exercisers.

For skating in particular, fitness is necessary for those just beginning, especially middle-aged or older skaters, because it reduces the chance of injury while improving the chance of success. Flexibility and strength are important to achieving the most powerful inline skating stroke possible.

• Flexible joints give you increased stroke length, while a regular stretching routine can help prevent joint injuries and reduce muscle soreness.
• Strong legs allow you to sprint away from a pack or climb a long hill without using up all of your resources.
• A solid core means better agility and balance.
• Proper breathing and a quiet mind keep you alert and composed in dicey situations.

These aptitudes do not come from skate training alone: they result from specific and consistently-performed off-skate training activities. Are you ready for a fitness lifestyle? I’m here to help!