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Waseberg - my first time.

A bit of remorse I already, I must admit. For I had Angela as saying "Tomorrow - 10:00 clock - feel like a short bike-round?" invited via SMS. That would develop it into a calf muscle murderous brute captain, had I concealed.

Well, in my defense: the Waseberg I had honestly not on the plan.

And so we meet in the morning - after all, is Saturday, and on a day when they would otherwise sleep to take a Quäldichein, ten times cost more to overcome than getting up on Monday at 6: 30 Clock.

Angela looks a little too excited, looks a bit bargain not fresh, as we meet Palmaille.

Locker is still empty it first on the road towards Wedel Blankeneser from the city, we have arranged to drive a lap along the bank - I reckon before her easy 50 kilometers. She does not trust me.

correction.

For after we arrived at the Shell gas station, I decide (in a good reminder of the Cyclassics) drive straight ahead but not to the left: The Koester mountain, which should at least be in it!

you panting murmurs, and makes great eye - but she bites through.
think we reached the top. Breathe through. And it seems to me the idea: Waseberg, I want the Waseberg!

often sought, never found and heard so many horror stories: Now I will know it even once. Angela silent.

We ask a postman, where it would go to the hardest pitch for Hamburg. The only smiles and says: "Down by the shore long, next up ... you want next to you about a little torture"
"Yes!" I cry with joy.
Angela's face falters.

And then we turn the corner, I can now even the switch to the mountain path, we face a wall. And when I write wall, I mean wall.

Sure, 15% slope - this is an abstract number sounds like "very little". Sounds like "there is still much room to the 100th "As I said -.... sounds like the only way in reality everything is much worse

goes before us it straight up a ramp just 600 meters does not sound much back yards -.. not even" Kilo ... "in front of 600 meters dollop

I See you in the pedals to get up and everything give Behind me I hear Angela ausklickt And I spit already alveoli -... have not done it the first meter of Old Swede, I think ??. me, and that here the pros do FOUR TIMES IN A ROW

some point sets the brain's service All the blood, all oxygen, all ATP molecules - in the legs, give substance: stop, end - and even re- engage to continue: nil. Here you have high - or run.

Eventually I went up. An eternity. Two, three days later, so it feels at least. Through my three layers of shirts, you can see through my heart beating - well, knock. More of a jump. A hectic booming. 200 pulse. So that's that.

I breathe. It rattled the bronchi. White is hot breath against my face.

I look down. In the photo, I think, you will not be able to see, but I pull out my phone and tremulous light on what opens up there below me: a brutal black hose, a dark abyss, wet and slippery. Far away yet recognize I am Angela and I wonder whether they comply with the slippery cleats does not have it much harder to walk than hochzukurbeln same.

take barely: So this is the Waseberg. Hell of the North. Hats off! Everything hurts.

"shit on the wall," I'll call in moist thickets.
A little girl looks up briefly from their mobile phone. Then she types on their SMS.

About faded "JAN" graffiti that once cheered the fallen heroes of cycling, up to shoot this ramp more quickly, she pushes a few minutes later, stunned her road bike and shaking his head. Without a word they want to put in wrestling and wants to tell me: crazy, what the young make here!

And I remember back at me one of my stages in Italy - where I am 22% down ramps. Only funny to think of it, so nasty as this mountain here that were not.

Or is it in the end just as Mama had always said earlier: "If you marry, everything is forgotten." Well married, I'm not, but it really seems that even the hardest pain quickly loses even more intense.

As with Waseberg.

Only 500 meters later, when we set off again about to Hamburg, seems to me the idea for which I am suddenly on fire: my rather monotonous training (Out of port and 60 km to the ferry Hoopte and back again) to add a new trail: Out for Koster mountain and ... shall we say ... two times over the Waseberg.

Well - on this great Waseberg-round I'm already excited!


Waseberg Small Round - run: 36.73 km - But quite different - it is my road bike. Because this is somehow my baby. Sometimes I'm just standing there and look at it. Beautiful. Wuuuuunderschöne!
And as I look at the baby then particularly to every little complaint, every scratch and every Macke.

"Carbon will not forgive," says one yet so fine. The other day I brush my

Cervélo and I notice a scratch.

Au Backe! A small hairline fracture just above the bottom bracket.
shit, I think I'm going right at the Pirate and bikes.

Robert looks himself this frowns. Shakes his head: "Do not worry," he says, "this is only a small Crack in the paint. . Nix, which attacks the carbon "he calmed down and then he makes a long pause ... and explain me how to handle the Cervélo." Well, this is just a color scratches. Do not worry. Since nothing happens. If haste but what happens, eh lifetime warranty on frame, which is then replaced

And he adds: ".. You have to survive the crash ..."
Thank God he grins

Well, think I That's all well and good -.. my baby is not sick And if something happens, I turn my Judo skills from old army judo-AG-time (unwinding of the flight, we have trained like champions ) and then there just NEN new framework.



Doof only do I now, somehow, every time that I clean my bike, discover new small cracks. Or I'm crazy now? Suffering from hair crack-o-mania?


I should just brush less ...



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How Not To Be Creepy At 44

Better Sleep - Tips and Tricks - refreshed and fit through life (part 1)

the beginning of this series I will explain the general principles of sleep. This knowledge is for everyone who wants to improve his sleep and it is important to their personal situation makes adjustments accordingly. I shall then some general tips and suggestions and offer ideas that may help in the bedroom planning.


of owls and larks
It has long been known that people can be divided roughly into two types of sleep. Owls are commonly as night and disreputable people are rather lazy and undisciplined, on the other side are the larks - known as early risers, they seem themselves and their sleep and circadian rhythm better under control.


now know that this rhythm has nothing to do with discipline and laziness, but is already enshrined in our genes. The gene is the main responsible period3 gene in humans and occurs in two forms, a shorter lead, one of the larks, a longer period, which is in a gene resultiert.Dieses owls not the only factor contributing to the individual type of sleeper guide, rather, many factors are still unknown.


falls In every person the expression into a sleep type varies greatly, with some even find a hybrid, the normal type may be the best type of sleeper, or at least the most appropriate for a life in this world , others tend to extreme forms in either direction. For some, this results in considerable difficulties and not only professional but also far-reaching health disadvantages.


The genetic difference is obvious at the internal clock of the body's cells. If it runs too slow owls and a Tagesrzyklus required by 25-26 hours. In Larks dropped to 23 hours, the hours are different from person to person and may take terrifying extremes, with the mixed form with 24 hours, as only seems to fit. The cycle has shortened the episode is on larks that the day for the cells, with 24 hours long. Render them early in the evening tired, because the cells have lesson earlier through a day, but also very early morning wake again, because the night is too long for the cell rhythm. Larks need is a little less sleep, Exception to the rule are children and the sick who have a greater need for sleep. Owls for the day is really too short, they need some more sleep and are therefore later to remain awake for longer. , so you get a vicious circle, as an owl needs more than 24 hours sleep off to themselves and to be tired again, it comes from day to day to a larger shift. For an owl with 25 hour cycle and a need for sleep seven hours so a guard time of 18 hours, or it takes 18 hours to occur again-fatigue could look like:


Day 1: 00-07 Clock sleep, 07-01 Clock waking hours
Day 2: 01-08 Clock sleep, 08-02 Clock waking hours
Day 3: 02-09 Clock sleep, 09-03 Clock waking hours
Day 4: 03-10 clock sleep, waking time Clock 10-04


screwed every day, the rhythm of the words after the prolonged cycle time back. Students know this from the holidays, if they can sleep free space, they are every day a little later and are accordingly later in the evening tired, sleep later and be on later, as the need for sleep does not even decreases. When something happens like larks, of course, the other direction. Larks can prevent this shift better, and cope with, because it is easier for an hour to force to stay awake longer than an hour before you are tired to get to sleep. As a result, many owls resort to sleeping pills to meet their job-it drive them from the evil with another, it would be better in the evening several hours before going to bed endurance sports, to obtain sufficiently tired. This shows the superiority of polyphasic sleep, which is distinguished by its short and daily independent cycle for each type of sleeper for extreme owls and larks could multiphase sleep be some way (perhaps the only), without medical support, to relaxing again and find a controlled sleep .


Because of its genetic anchoring of the type of sleeper is largely as immutable. Although the chronobiologist Simon Archer says: "You can also choose deliberately to a certain circadian rhythms and thus overrule his hereditary predisposition. How far you can actually override his assessment is controversial and of course every individual. This is possible in principle, a Veränderug shows, in human development. Born we are too slow given as owls and larks etwickeln us, this development culminates in some age of 20-21 years and then runs back in the other direction, at the age we are back almost all the early risers. This difference, children and adults earlier in the morning a high-performance and young people first about 9 clock in the morning. One reason the school hours for high school graduates to reconsider, because only very few are larks ..


An important factor that the rhythm is cell adapts to the real daily rhythm of the sun. Basis of which is the brain's master clock, which influences the cell rhythm. This clock must be calibrated as often as possible by daylight, or take over the internal clocks of the cells of their rhythm. This affects the winter the wrong cell rhythm is stronger, and at night by workers there, and by the ineffective sleep a day, to dangerous health consequences. The sunlight that falls in indoor ranges, hardly out of order the body clock to get back on track. The light intensity in a room is usually less than 500 lux, are outdoors it on cloudy 8000 and in sunny weather up to 100,000 lux This threshold is our internal clock is fortunately not taken every night with something artificial light through each other, which also means that every day, at least a couple of minutes, should go outside to catch some rays.


this link to part two: sleep Better - tips and tricks - (Part 2)

Difference Between Birthing Ball And Yoga Ball

worry

Well, if I'm going to really fast, I know not, but at least I have put my stem to about 1 cm deep. Because I found that my previous position was much too upright.

If the standard is that the upper body to be as level as possible in Untenlenkerpositon has (in the Time Trial) and the pros - as I found during my research out - on average 30 to 40 degree body tilt go, then I had to quickly do something on my handlebar height.

After all, I drive a full 10 degrees to 50 degrees more upright than the originals. And as I have now already completed nearly 3,500 miles on the bike that you can ever be more radical.

and off it goes to Robert and the Pirate bike shop, a day later I get the Cervélo again - it is hard to him to see that a small centimeter. feel

But he is, noticeably lower than my trailer I handlebars. Perfect 45 degree incline still quite comfortable on long drives, how do I find out yesterday at a small round after Winsen-Luhe, and aerodynamic enough I am also in the bottom handlebar position can really ducking the wind.

But the important thing is: It feels absolutely at racier, my road bike. Although I have still not the 35 degrees of the professionals - but I must deny not much of a time trial. Not yet.



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