Training week - 7/14/08 - 7/20/08

Number of Bike rides: 5 Road bike rides
Riding time: 9.5 hours / 140 miles .........
Best ride(s) of the week: Jon + I 40 mile ride southern Vermont
Other: Stretched + Core strenght workouts 10 this week - I est. 4 hours this week.
Notes: 0 Walks this week - Too Hot @ Lunch + lots of RAIN
Weight: Low for this week -157#
TOTAL EXERCISE THIS WEEK: 9.5 Hours Bike, Walks 0 hour, , Stretch 4 hours -Total Hours: = 13.5

Training week 7/7/08 - 7/13/08

Number of Bike rides: 2 Road bike rides + 1 mtn bike ride
Riding time: 6 hours / 65 miles .........
Best ride(s) of the week: Monday Vernon Cycle Group ride can you say attacks - Good fun !!
Other: Stretched + Core strenght workouts 6 this week - I est. 2 hours this week.
Notes: 2 Walks this week - 1 hours - SURGERY WEEK !!
Weight: Low for this week -157#
TOTAL EXERCISE THIS WEEK: 6 Hours Bike, Walks 1 hour, , Stretch 2 hours -
Total Hours: = 9

Training week 6/30/08 - 7/6/08

Number of Bike rides: 4 Road bike rides + 1 mtn bike ride
Riding time: 10 hours / 141 miles .........
Best ride(s) of the week: Sunday ride with Jon to beach
Other: Stretched + Core strenght workouts 10 this week - I est. 4 hours this week.
Notes: 5 Walks this week - 3.5 hours
Weight: Low for this week -156#
TOTAL EXERCISE THIS WEEK: 10 Hours Bike, Walks 3.5 hours, , Stretch 4 hours -
Total Hours: = 17.5

Gary and teammates Todd + Bobby @ Mt. Snow 7/19/08

MAVIC - Hub disassembly fun @ the Mt. Snow Nationals 7/27/08

I visited the Mavic Tent at the Mt. Snow mountain bike national races in Vt this past weekend.

The cool thing was the guys took apart my wheel set from the S-Works road bike and showed me how to do maintenence.

To start with on the rear hub - use a 5mm + a way bigger 8-12 MM wrench and take the hub apart.



Note - be very careful the 5mm part on the drive side is Titanium so do not over torque ( it will strip /break)!!

Check how the bearings look and replace if needed . Mine were OK so I will not worry - or check again till winter when I plan to clean up the hubs again + replace the bearings.

Slide the cassette off and you will see the 2 pauls in the below picture. Clean everything up and use mineral oil ( ONLY ) in re-assembly - better to order a bottle of MAVIC specific oil . I must do this !!!

When putting the cassette back on - Make sure the washer is on like in the below picture.


Again don't forget this machined part below is made of titainium - so only torque snug.

As far as the front hub I did not take pictures but need to do that and add to this post !!

The front hub needs a special tool which the MAVIC guy hooked me up with . To take the front hub apart you need -a 5mm hex wrench and the special tool.

To start with pop off the small black spacer +Take apart - clean up - check bearings ( Front ones were OK also), and re-assemble . When you have the 5mm hex + plactic tool in place snug up then back off 1/8 turn , slide the spacer back on and go RIDE !!!!

My GARDEN is rocking - picked 7/21/08

Fresh from the Garden for dinner

Green beans, Tomato's, Chives, Onions, + Parsley - steamed Yummmmmm..

1/2 a tomato, olive oil, Fresh basil, Dry parn cheese, Some ground up Garlic + Chives - Grill low for 20+ min's

Chill out after dinner

Sun set in the trees

Flower Power.......

More garden Pic's 7/9/09

Tomatoes rocking - been picking for a few weeks

Peppers SAD looking

Zuchini left - Summer squash right

Cucumbers in Pot on patio doing way better then one's in garden next picture ???????

More GArden Pic's 7/2/08

Training week - 6/23/08 -- 6/29/08

Number of Bike rides: 3 Road bike rides
Riding time: 5 hours / 76 miles .........
Best ride(s) of the week: Sunday ride with Keith and getting caught in thunder storm - It was like riding in a pinball machine.
Other: Stretched + Core strenght workouts 12 this week - I est. 5 hours this week.
Notes: 4 Walks this week - 3 hours
Weight: Low for this week -156#
TOTAL EXERCISE THIS WEEK: 5 Hours Bike, Walks 3 hours, , Stretch 5 hours - Total Hours: = 13