Friday, September 25, 2015

Race report - Challenge Cedar Point 140.6 triathlon

I have long dreamed to do the Full Ironman and now this dream has come true. On September 13, 2015 I raced Challenge Cedar Point 140.6 triathlon. For those who are not familiar with Ironman - here is an excellent wikipedia article. I started my triathlon training in 2011 and at first did not even think of doing full distance race. Originally I just wanted to try Sprint distance. After I have done my first Sprint I thought it may be fun to do Olympic distance. After that wanted to try Half Ironman, you get the idea...

To see all photos in one album - go here.
https://goo.gl/photos/YTaWsxfFgygEkRat7
Warning - some pictures in this post are not mine and used without permission, which I hope is ok by whoever posted these on flickr (I am using it for non-commercial purpose anyway).

I finished this race 4th in my age group out of 26 age groupers and 25th overall out of total 169 Full Distance athletes with the time 11h 52m 07s. Here is the official results site (my bib # is 670). I was hoping to go under 12 hours and the result made me very happy :-).
Due to some minor injuries and travel this was the only race I was able to do in 2015. I had few other things planned, but unfortunately it did not work out. In any case, this was my A race for the year and has been the focus of the past 11 months.



The race was very well organized and was pretty small in size and easily accessible. Cedar Point is an amusement park in Sandusky Ohio and is only 3 hours drive from Pittsburgh. On the same day with the Full Distance there is also a Half Ironman race with about 600+ people, making for a total of about 800 folks. This means the area is not crowded, toilets are freely available, getting in and out is easy, check in for the race is fast and simple. The goody bag and medal were lovely and overall race support was solid. Volunteers on about every 15 miles of the bike (officials claimed every 10 miles, but I did not feel like that) and every 2 miles on the run - they provided Gatorade Endurance, gels, bars, bananas and other stuff. Again, I think the race was organized very well, except for two things: (1) Very poor food for finishers - I did not even touch that food and (2) Not enough toilets on the bike - they only had them about every 20 miles or so, which I feel they need to have a lot more than that. Overall, kudos to the organizers for a race well run!

One minor issue for some people could be that the finish line was not exciting enough - only about 50 people there and some folks feel this is underwhelming. I did not care, but some people prefer huge Ironman brand races because of the gigantic crowd on the finish and crazy festivities going on. Whatever... At the same time there was some crowd support on the bike and run course - some folks were motivating athletes, dressed in costumes, etc.

Training

Here is the training plan I used to prepare for this race. You can download complete XLS file from here.
http://1drv.ms/1gIbPqG

What you see above is based on Hal Higdon Novice 2 marathon training plan for running with added swim, bike and cross training sessions. This was the plan. Here is what it turned out to be in reality (from TrainingPeaks.com):


Overall what happened was pretty consistent with the plan and here is the summary of the training as shown on charts above (average 12h 13min of training per week across all disciplines):
  • Swimming 
    • average of 2 times a week in  25 yard YMCA pool (some weeks once, other weeks 3 times)
    • average of 4,128 yards per week (I never swam more than 3,000 yards at a time)
    • average of 1h 32min of swimming per week
    • handful of open water swims this year, none in wet suite
    • 30% of the swim distance was drills, 50% swim with the IM race pace (1m50s/100 yards), 20% tempo and intervals
  • Biking 
    • started with low volume and increased it up until 3 weeks before the race taper started, so the average numbers below are average over 9 months of training
    • between 4 to 5 times a week
    • 95% of the biking was done on the indoor recumbent trainer (see picture below) with only a dozen of bike rides on open road on real bike in entire year (same as past year)
    • average of 5h 44 min of biking per week
    • average 111 miles per week
    • 95% of biking was done at steady pace - warm up for 20 minutes and then maintain stable power up to 200 watts for the rest of the bike with 90 rpm cadence
    • since biking was done indoors, the hours and distance can be multiplied by 25%
    • static stretch after each bike
  • Running
    • started with low volume and increased it up until 3 weeks before the race taper started, so the average numbers below are average over 9 months of training
    • 4 times per week (one of these is a long run on very hilly trails, three other times usually steady pace at about half open marathon intensity on hilly asphalt roads, about a dozen of interval sessions in a year and a dozen tempo runs on flat road or treadmill)
    • average of 22.1 miles per week
    • average 3h 30 min of running per week
    • running drills for a few minutes twice a week before the run
    • static stretch for a few minutes after each run
    • in April I had an IT Band issue and had to drop volume and intensity for some time, went to ART specialist, did extensive foam rolling, stretching, etc. and it seems to have been completely gone by July
  • Cross training
    • between 3 to 4 sessions per week up until 2 weeks before the race
    • average 1h 25 min per week
    • push ups, pull ups, light dumbbells, planks, abdominal crunches on the floor and stability ball, bridges, few yoga sessions, etc.
Here is a picture of my bike with the "desk" for laptop - this is where I spent majority of my training while working on a computer (the laptop is not shown in the picture) - I bought this device over 10 years ago on eBay and had no idea how much I will end up using it :-) :

Pre-race and logistics

My taper started 3 weeks before the race. You can see weekly time in the charts above. Last two days before the race I did not do any sports activity.

I kept eating as usual in the last week before the race, just added little extra carbs than normal. 24 hours before the race I took a double dose of my usual calcium and magnesium (two tables of each, instead of one), but consumed my usual two fish oil pills, one multi-vitamin and one glucosamine-chondroitin pill.

I left Pittsburgh at noon on Saturday and arrived in Sandusky at 3pm. Picked up my bag in 10 minutes, then waited until 4pm mandatory athlete meeting, which lasted about half an hour. On Saturday there was a lot of wind and Sprint distance athletes had their swim and bike (!) canceled. Bike check in for half and full distance was cancelled and we checked in our bikes on Sunday morning. The Lake Erie was more like Pacific Ocean on the day before the race:

On Saturday at 5pm I had Seafood Alfredo Pasta and fresh salad at Olive Garden. Finished my dinner at 6pm and went to hotel for the night. I stayed at Holiday Inn Express & Suites Port Clinton-Catawba Island. This is about 30 minutes away from the race start, which seems like a lot, but it was not too bad. Worked out ok for me. I stayed there two nights, including the night after the race.

On the morning of the race I got up at 4:30 am, ate a banana, two tbsp of peanut butter, good slice of whole wheat bread, about 10 oz of apple cider without sugar, drank about 10 oz of water. Left hotel at 5am and got to the transition area at 5:30am. At 6am ate one PowerGel with 6 oz of water. Setup my bike and all special needs bags, got into a wet suite and was all ready to go by 6:30am by which time they closed the transition area. Race start for full distance was at 7am. The air temperature was about 52 F (about 11C) - pretty darn cold being naked, but in a wet suite it was perfect. Could not have asked for better temperature!


Swim


http://tpks.ws/d77ObThe the organizers moved the swim about 600 yards away from the transition area because of waves in the main lake. I did not do any warm up or pre-swim. Swim start was time trial - meaning you line up in a queue and they let 2 people at a time into the water with few seconds apart. The timing mat is right on the edge of the water, so your timer starts when you cross it. This makes it for a very calm start and I loved that. Once I entered the water, I washed my face and googles, put them on, did about a dozen of breast strokes and then started easy freestyle swim. After the first 5 minutes I warmed up and slightly increased my pace, but all the way I kept it comfortable in HR zone 2. I was hoping to average 1m50s per 100 yards pace, but because of zigzagging it was a bit slower, so the speed gain of wet suite was not enough to compensate for the imperfections in the swim path. Here is my Garmin track of the swim:

The water temperature was perfect for wet suite and the water inside of the bay was very calm, however outside of the protective wall it was wavy - sometimes I felt like on a little roller coaster going up and down. But overall it was not bad at all and added to the fun. I had no nutrition on the swim and do not feel like it is needed. At the exit from the swim there were wet suite peelers and they helped me to get it off quickly, so I picked it up and ran to the T1.
My swim split was 14th out of 26 in my age group and 78 out of 169 overall. Pretty darn slow, but I was not tired one bit. Like I have not done any swim at all.

Bike

http://tpks.ws/Kx2yIn T1 they made you go into a T1 covered tent, so people can hide from outside view and change. I had my PTC kit under my wet suite and simply took my eye glasses out of the swim-bike transition bag with my race number on it and pushed my wet suite into the bag, then left the tent, took my bike, put on the helmet and ran to the exit. My pedals were already clipped, so it made it easy to run fast in T1 with the bike.
My plan for the bike was to maintain steady 90 rpm all the way and most important keep heart rate in zone 2 at 130 bpm (turned out to be 129 avg). It felt like a very easy pace for the bike and I thought of it as a warm up for the run. Even with that easy pace I passed a lot of people and few people passed me. The wind was sometimes strong (they said it was up to 30 mph at times), but it was all over the place - from sides, front, rear, etc. I would prefer it without the wind, but it was not too bad. My Garmin recorded 2616 ft of elevation gain/loss.

For nutrition on the bike I was taking PowerGel every 30 minutes with 4 to 6 oz of water right after the gel and drank Gatorade Endurance provided at aid stations. During my sweat test I would have needed 24 oz of water per hour at 73F going 180 watts, but here it was only 56F and I was wearing long sleeve warm bike jacket and did not sweat one bit, until second half of the bike. In the second half of the bike the temperature rised to about 62F and I took off long sleeve jacket and stuffed it under my PTC kit on the back for the last two hours of the bike (see photo below). At the end of the bike I took one salt stick just in case. I averaged about 20 oz of water and 6 oz of Gatorade on the bike per hour. With lack of sweat this made me use restroom 4 times and I estimate I spent about 8 minutes total on those stops to restrooms. If I went for the podium, I would have to learn to pee on the bike, which is not something I am looking forward to :-). I carried two bottles on the bike - one with water and one with Gatorade. The gels were stuffed into the pouch on the top tube and another pouch under it (see photos). I kept my cell phone in that big pouch for emergency purposes. No solid food on the bike was taken and I did not feel the need. Gels worked perfect.


My bike split was 10th out of 26 in my age group and 48th out of 169 total. After the bike finish I did not feel tired at all, except for the neck - since I do all of my training in the recumbent bike indoors, the neck is totally unprepared to be in the aero position for over 6 hours. I could hardly move my head, but legs felt fantastic - almost like I have not even biked. It was really like a warm up for the run - exactly the way I wanted it. And I did enjoy the bike as it was quite scenic half the time.

In bike-run transition I just put on my socks, hat, race bib and my lovely Saucony Kinvaras 5 and left the station.

Run

On the run I decided to keep the same 130 bpm heart rate (zone 2) for the first 20 miles and then make a decision on how to change it. Out of transition area I started out too fast. When I looked at my Garmin, I had 144 bpm and was going 7:25 min/mile pace. I tried to slow down, but it was not working. So I started walking while watching my HR. As soon as it went down to 130 bpm, I resumed the run and kept looking at it. At that point I switched the screen to time of day and HR so I wont see the pace. 130 bpm felt very easy and up until mile 20 I felt extremely relaxed and enjoyed the scenery. It felt like a walk in the park and indeed it was. When I looked at the pace at mile 20 - turned out I was doing 8:55 min / mile. This was slower than any of my training runs, except for long runs on the crazy hills on the trail in North Park. According to my Garmin, the elevation gain in the run was 315 ft - pretty much perfectly flat run along the lake shore.
http://tpks.ws/bfw5


So it went similar to the bike - PowerGel every 30 minutes + 4 to 6 oz of water with it. Salt stick once per hour (just in case), few sips of Gatorade every couple of miles. I walked for up to a minute every second aid station (every two miles), except for the last 5 miles. I used toilet once to pee in the middle of the run.

At first some runners were passing me on the run, but I kept to my 130 bpm rule. However in the second half I started to pass lots and lots of other runners who were very slow or even walking, including half distance athletes. I felt like I can run with this slow pace forever, however once I reached mile 20 decided to raise my HR to 140 bpm. At mile 23 still felt great and easy, so I decided not to hold it anymore and let it all unwind. The HR went up to about 155 and I was having great time. Like I was not even racing. There is something about keeping a heart rate vs. pace. With heart rate I KNOW I keep keep certain HR for certain time. Like 130 bpm I can keep "forever". 140 bpm can keep for a very long time. And not knowing the pace makes me not feel tired. So in the last 3 miles I just started accelerating and feeling great. Once I saw a finish line about 500 yards away I went into a full all out sprint and last few dozen yards went with 5 min / mile pace :-).

My run split was 3rd out of 26 in my age group (one person did not finish) and 24 out of 169 overall. Exactly the same as the overall race. Interesting, isn't it? It is very cool to look at the relative place as time goes by:


At the finish I was only slightly tired. Nothing at all comparing to previous races - marathons or Half Ironman distances where I felt half dead after the finish. This felt like I could do the whole thing again and I actually enjoyed the 100% of the race. I guess this is because I was extremely conservative and careful and did not push it at all. Before the race I was not even sure if I could finish the thing - considering my odd bike training and lack of real long distance brick workouts. This made me turn this race into a training exercise, but I learned a lot and most important loved it. I know next time it will be harder since I will push the pace some more - perhaps 135 bpm instead of 130? And it may not feel as good. Or do I even need to push it? Not sure yet.

What's next?

Now that this is behind, what do I do next? The hardest part of this was to stay away from injuries (I felt several times on the brink of overuse injuries and once had IT Band problem in spring time. The second hardest part was to find the time for training. Since I have three boys I really wanted them to see their dad accomplish this, but now I decided to switch into light fitness mode and become training partner for my youngest son, who seems to really like it so far :-). On the last few weeks after the race Edward and I went mountain biking on real trails and started to spend more quality time together. Now my plan is to get my middle son Sasha involved into this. Misha is training every day in the Crossfit studio and is in great physical shape and his first Crossfit Competition is tomorrow in Cleveland. I will be cheering there for him.
When is the next Ironman for me? Do not know. Perhaps when kids go to university and leave home?

Sunday, April 5, 2015

Training and racing summary for 2014

For this 2014 summary I am repeating some stuff from my 2013 annual report, but training specific content is all about 2014. It was another awesome year for many reasons, fitness included. Overall training and racing went well. On Christmas party I got a 5 year PTC veteran patch :-)



In 2014 I only did two races and one MS150 ride:
  • Pittsburgh Marathon (finished with the time 3:20:25) - race report here
  • MS150 ride - this is nor a race (175 miles in two days) - photos here
  • North Park Sprint Triathlon by YMCA (took 1st place in my age group) - race report here
Here are year summary stats from TrainingPeaks.com:


As you can see I took 2 weeks off at the end of the season in early October with no training of any kind.



From Jan 1 to Dec 31, 2014 I averaged 11 h 20 min per week training time:

Year Total swim (miles) Total bike (miles) Total run (miles) Longest swim (yards) Longest bike (miles) Longest run (miles) 100 yard swim (sec) Half IronMan Olympic triathlonSprint Triathlon26.2 miles  run 100 mile bike
2014 102 5,102* 1113 3,100 107 26.2 1:24 - -1:09:163:20 5:50
2013 130 5,937 985 3,200 65 16 1:24 5:11:04 -1:06:56- -
2012 117 6,259 822 3,100 102 13.6 1:30 - 2:22:281:04:01- 5:45
2011 72 6,800 948 1,500 102 26.2 - - -1:14:423:23 5:20
2010 15 1,000 300 600 25 8 - - --- -
2009 5 300 200 400 20 6 - - ---
* Note: In 2014 I changed the way I record bike trainer miles - instead of using what the trainer shows me, I enter distance based on power by manually translating it into speed, then distance. This method shows about 15% to 20% fewer miles than just recording what the trainer shows on display.

In  2014 I generally followed the following schedule of training and kept my log in the TrainingPeaks.com:
  • Monday
    Crosstraining + bike + swim
  • Tuesday
    Crosstraining + bike + run
  • Wednesday
    Bike + run (up until May 2015 marathon, then I switched to 3 times a week running)
  • Thursday
    Crosstraining + bike + run
  • Friday
    Crosstraining + bike
  • Saturday
    Swim
  • Sunday
    Long run (usually on the trail in North Park)

Swim

This past year I did not improve my swimming much - mostly kept it at the same level - mostly because I reduced the swimming volume (average 2.5 swim sessions per week - down from 3 swim sessions in 2013 and went from 3,000 yards per session in 2013 down to 2,500 yards in 2014 - mostly due to lack of time). At the end of the year 2014 I started taking swim lessons with Shannon Metzler and hope it will give me boost in much needed swim speed.

Just like in the previous year, I took underwater video camera (Swann Freestyle goes for $140 on Amazon) with me to the pool every couple of months and set it on the side of the pool, at the end of the lane, under and over water, etc. and then watched that footage when I got back home. This was perhaps the single best thing that helped my swim. Other than that I have read few books on swimming and am subscribed to the http://www.swimsmooth.com newsletter (and bought their book). Those guys are fantastic! Their app is just pure awesomeness :-) - it is free to download and use.
http://www.swimsmooth.com/#console_signup

Bike

In 2014 (same as in 2012 and 2013) 98% of all of my biking I did on the indoor trainer - on my recumbent Schwinn 230i bike (purchase in 2001 on eBay for $650). I have built a computer desk over this bike and while pedaling do some email, read, write and do all kinds of stuff while biking. This is what allows me to do 4 to 5 bike workouts per week. I would never have been able to bike this much if I had to ride outside. Plus doing something on the computer removes any sense of boredom. I know people dread indoor bike workouts and would too if not for my computer setup. Since most of my cycling is done on the trainer indoors while doing something on my laptop, almost all of it is long steady ride with no intervals - after initial warmup of about 25 min, building up power to the steady level of 150 to 230 Watts and maintain it for the period of the ride (usually 1 hour to 2 hours), then cool down for 5 min at the end. I rode my mountain bike in 2014 on real trail only twice and took my tri bike to the road for a total of about 5 times this past year, with 2 of those being races.


Run

At the beginning of 2014 up until the Pittsburgh Marathon in May I ran four times a week with a long run being on Sunday morning on the trail of North Park. Other days either on the McKnight Elementary school track or in my neighborhood. From May until the end of the year I ran three times a week. Most of my running was in heart rate zones 3 and 4. For most of this year I ran steady pace with only a few dozen runs where I did did tempo runs, 400 and 800 repeats, hill repeats. Overall run training was not very technical - I just enjoyed audiobooks and podcasts while running and did not think much about numbers. I load my Android phone with podcasts and books, put on headphones and never want to stop running :-), especially if it is on North Park trail. It is as good as it gets.

See details about my run training in the Pittsburgh Marathon race report here.

At the end of 2014 I purchased and installed a treadmill in the basement and started using it about once a week to replace late night runs in the neighborhood (I do not like running in the dark on the road and it is too much to spend 15 minutes to drive to the park trail).

Crosstraining

I usually do cross training in the morning before work and it takes ~30 min. I do about 90 reps on stability ball or on the floor for abs and 90 for the back (laying on stability ball face down), then do about 30 dynamic side planks on each side and then hold for 30 sec, do two sets of pull-ups (total of about 30), pushups with feet on stability ball and hands on floor handles (about 30 to 40 of these in one set and then once more). This is pretty much unchanged from 2013.

Health

My height is 172 cm (5'7'') and weight stayed between 68 to 73 kg (same as last year). I had no foot injuries, but at the end of the year had sore left shoulder and stopped swimming for two weeks.

Average daily sleep time was about 7 hrs 30 min (up 10 min from year before). I am working to get it up to 8 hours per day in 20145 :-).

Nutritionally I did well and made fruit and berry smoothies on my Vitamix blender several times a week. I must admit that this Vitamix is the most important "fitness" equipment I own :-). This is really outstanding stuff. I buy frozen fruit and berries at Costco or Sams Club, add fresh carrots and bananas, some flax seed or chia seed, honey, water and those smoothies are heavenly... The only thing is that I really like chocolate and natural honey and consume more of it than I should. I also love bunch of other sweet things (not soda though) and need to reduce overall sugar intake. This is a hard one... Here is what my fruit shakes look like. I stole this picture from the internet, but you get the idea :-). If you only had $350 to spend on your triathlon gear and you asked me where to spend it, I would say you buy yourself Vitamix blender!

Plans for 2015

The main event for me in 2015 is the Challenge Cedar Point Full Ironman race on September 13 at Sundusky, Ohio. I also plan few small races - perhaps few Sprints and Olympic distance races time permitting. I will do MS150 ride with the first day being a Century ride and second day 65 miles ride.

I plan on running 4 times a week in 2015, one or two of those on the treadmill in the basement (if it is dark outside).


With my youngest son Edward we already signed up for the April 11 YMCA Adventure Warrior race, and signed up as the family (oh yeah) for the 5K Pittsburgh Color run in September. I am hoping to sign up for few more races with Edward or may be even can get Misha or Sasha to do something. Since I am writing this in April 2015, by this time Edward already did his first triathlon at YMCA indoors and took 3rd place in his age group! It was amazing to watch him race. If not for swimming, he would have taken 1st place, so we have some work cut out for us :-).

Sunday, February 1, 2015

"Super flexible" TV wall mount for fitness room for $0

Last month I purchased a treadmill for my basement to be used by the whole family (guess who is really using it). We also have elliptical and stationary bike there. So we decided to put a smart TV on the wall. Since this is a new TV, it is the best one in the house and kids are often using it to play xbox. All of this requires me to be able to reposition TV on the wall depending on who is using it. The viewpoints are very different. Kids play xbox sitting on the floor, so the TV must be at their eye level on the left side of the room. When I run on treadmill the TV is pretty much against the ceiling on the right side of the room. When someone uses elliptical the TV needs to be in the middle of the room - centered between ceiling and the floor. Overall ===> this TV needs to be able to stay put on this wall anywhere from left to right wall, from the floor up to the ceiling. They do not sell mounts like this, so I decided to make one.

After some deliberation, I decided to use materials I already had from prior projects:
  • 10 foot long 1" diameter gas pipes (two of them) with a 2" threaded connector in between (I had used this to clean the rain drain under my driveway this summer and it has been sitting in garage ever since).
  • 16 feet metal cable - this was the cable I replaced when re-built garage door this past fall.
  • metal guide for the kitchen drawer (leftover from kitchen remodeling I did 10 years ago).
  • four mounting screws (whenever I throw away something big, I remove few good screws for future use and keep them in several jars of different sizes).
  • metal top from the old laundry washer machine (I replaced the mashine 2 years ago with a new one, but this metal sheet was too good to throw away, so I kept it - see picture below).

First - cut out the sheet of metal from the top of the old laundry washing machine (or use any other think metal and bent it properly:

 Once you complete the cut, make sure to file sharp sides of the entire piece to remove the edge. I filed it very nice so it is very smooth. Then mark holes to mount on TV by using a newspaper and then transferring the holes from newspaper into the metal and drilling those holes. The bent you see on the picture below is the one that was already on the piece and because it is a very think metal, it will hold the TV very well - there is absolutely no chance it will come undone - even if I put my own weight on it. You put your screws into the slots that are already on the back of your TV - these are the same slots you would use for any normal TV mount:
Since my basement room is wider than 10 feet and I did not want to purchase new pipes, I decided to connect two old gas pipes I already had suing threaded connector (see on the left pipe on the pic below). Make sure you screw it on very tight - as far as it gets. I use two pipe wrenches to make it super tight:
 Once you connect the pipes, measure the distance wall to wall and cut one of the pipes so that it fits wall to wall with about 1/8" gap between the pipe and the wall to allow for error and seasonal movement of wall:
Now is time to make brackets - these will be used to mount the pipe into the wall. I made mine from the kitchen drawer that was never used - cut the needed length and bent at 90 degree angle:

File all sharp edges from these brackets and drill two mounting holes in each. Now use stud finder to locate studs on your wall and attach brackets with 2.5" drywall screws to your studs on both sides of the wall.

Drill a hole thru the gas pipe and use a 2" bolt to attach the pipe to the bracket. Once you attach one side, you can mark the opposite side and drill a hole thru the bracket and thru the pipe so they align perfectly against each other - otherwise you can't run a bolt thru it - see below:
 The first part of the TV mount is done - now you can hang your TV near the ceiling height and move it left to right by sliding on the pipe. See picture below - despite the looks, this is unbelievably strong:
 This is what it looks like from the treadmill:
 I used black duct tape to wrap around the gas pipe (you can use any color you like to match your wall):

Here is how it looks when in use - but it is too high when kids play xbox while sitting on the floor (they move elliptical and bike to the back of the room):
Next step is not only to allow for sliding of TV between left and right walls, but to be able to lower it to the floor. This is trivial - simply attach the metal cable (you can buy 16 feet of cable at HomeDepot - I used leftover cable from garage door project - 20 year old cable is more than strong enough for TV). Attach this cable to the gas pipe - one long cable attached twice (only one end of the cable is shown below):
 Now - depending on how low or high you need your TV, wrap the cable one or more times around the "hook" as shown below and it will move the TV lower or higher on the wall - operation that takes only a minute - no screws, no mess. My kids do this easily and so far have not (yet) dropped the TV :-):
 Here is how TV looks when lowered almost down to the floor. The cable can easily move side to side and provides for a very solid connection.
The project took only about 2 hours to complete and cost me $0 as I already had all the parts in my garage. I would be interested to see other ideas on how to do this same thing - mount your TV on the wall so you can move it to any location you desire in less than 60 seconds.

Friday, January 30, 2015

Help me to raise money for a good cause - MS150 ride

This year, for the forth time I will be riding 170 miles in two days on my bicycle to raise money for charity. Here is the link to my MS150 donations page. The goal is to find cure for Multiple Sclerosis, which is a terrible disease.

This is a good cause. Even a donation of $5 will help!

Here is the video I recorded during the ride in 2014:
And here are some photos I took during 2014 ride (click here to see complete album):