The hike for Sun Feb 6th starts at St Elizabeth School at the bottom of Horse Hill at 3:45 sharp. A convoy leaves Dr Thompson's office yard at Hothesal Turning roundabout on the ABC H'way @ 3:15 sharp. Don't be late. Bring a friend(s) & flashlight.

Friday, October 29, 2010


Roamers!!

To roam or not to roam… that is the question… that will be answered in the morning! Yes, I am aware of Tropical Storm Thomas but in true Roamers fashion a route must be posted! If it isn’t feasible then so be it, but never let it be said that there wasn’t a plan to roam! I remember the days when we used to turn up to roam bad weather or not. I guess that was when we were young and… waterproof! I remember being moved on two occasions to compose one of my masterful poems in recognition of the Roamers’ tenacity. I know I’ll have another poem for you shortly… the 1st of Conkievember is Monday yuh know! Assembly point: Garfield Sobers Gymnasium
Assembly time: 5:30am Roll out: 5:45am

Longer route: Exit gym compound near Fort George Heights and head to St. David's, keeping left-ish at the Y to pass the church. Left at the link road (Staple Grove) and across to the T, then right to pass thru Watts Village en route to the Boarded Hall junction. Left and across to the Turnpike. Right and then right again to pass thru Carmichael and all the way to the corner by the Brighton market. Take the left in the corner and follow the road all the way to the triangle at the Mount. Left and down the hill to pass thru Ellerton and back to the Turnpike. Right and onto the road that leads to the St. George parish church, continuing down the hill to Charles Rowe Bridge. Straight across onto Lower Estate and past Roberts Manufacturing to the T junction. Right and a short left and then left at the reverse Y to head to Kelsi's supermarket and then the Hothersal Turning roundabout. Left onto the ABC H'way and across to the Norman Niles roundabout. Left and thru Neils Plantation, past the Salters junction and all the way to the Essco roundabout. Right and across Dash Valley to the junction with Mapp Hill. Left and thru South District, and then right onto the Staple Grove link road back to St. Davids. Return to base via Kent, turning into the gym complex after passing the Fort George Heights entrance. About 30.6km.

Shorter route: Follow the longer route all the way to arriving at the Turnpike the first time. Straight across onto the road leading to St. George parish church. Left at St. George primary school and past St. George secondary to the Essco roundabout. Straight across and rejoin the longer route thru Dash Valley, Mapp Hill etc. back to base. 


Same notice as last week…
Independence Day Round-De-Island Roam and Picnic: The roam will start and end at Brandons or Brownes beach afterwhich we will have our picnic! Plan to be there for one or the other… or all two both!

That’s it for now,
Keep safe in the weather…
Adrian

Cruiser Bike Route for Saturday October 30rd 2010


IronDocs Early am training ride
Cruiser,

The Cruisers’ route for Saturday October 30th will start at Wildey in Christ Church. This route is hilly and is approximately 53 Kilometers (33miles) long.

We will assemble in the northern car park of the Sir Garfield Sobers Gymnasium at 4:45 a.m. to start riding at 5:00 a.m. Please be there early so that we can start on time. Also please ensure that you have full safety gear especially lights and a helmet.

The actual route is:

Exit the Gymnasium, around the roundabout, thru Clapham, turn right at The Y, onto Upton, thru the Pine and Haggatt Hall. Turn right at the Norman Niles roundabout thru Rouens, turn left onto Salters road, turn left at Charles Rowe Bridge and thru Flat Rock. Turn right at Locust Hall thru St, Helens, Belair, onto Market Hill, turn left at Groves and thru Sweet Vale.

Turn left at Parris Hill, onto Airy Hill and thru Lammings. Turn right onto Braggs Hill, turn left at Castle Grant and thru Chimborazo. Turn right at Todds Corner, onto Melvin’s Hill, turn left thru Lower Parks and St. Sylvans. Turn left at Bruce Vale, turn right at Baxters, onto Mount All, White Hill, thru Hillaby, Farmers, Dunscombe, Porey Spring, Vaucluse, Shop Hill and Edge Hill.

Turn right at Sharon and thru Jackson. Turn left at Warrens onto the Highway thru Hothersal and the Belle. Turn left at the Bussa roundabout onto Mapp Hill, thru South District, Watts Village and Boarded Hall. Turn right at Windsor thru Lower Greys and onto Skeenes Hill. Turn right at the Ridge, thru Edey, Staple Grove, St. David’s, Kent and into the Gymnasium.

If you have any questions or suggestions call Livvy at 425-4516 or 262-0476 or call me at 431-5691 or 425-3387.

M & M Pro Bike shop will be sponsoring the Barbados Cycling Union’s last race of the year. The race starts at 2 pm on Sunday November 14 at Pelican Village and the route is in and around Bridgetown. There will be a novice category for this race so you are welcomed to participate.

Take care and safe riding.

Melvin

Monday, October 25, 2010

Let’s walk to get fit!!

IronFamily

Let’s walk to get fit

In continuation of my last post on October 4th, we have established that movement and activity is vital to health. In reading, I also found an article with the heading caption ‘Survival Of The Fittest’. The following is a synopsis; your ability to exercise may be your greatest predictor of long-term survival. A study of more than 6,000 men published in the March 14, 2002 issue of The New England Journal of Medicine reported that as the participants' exercise capacity on a treadmill rose, their risk of dying decreased during the six-year study period. The participants with the lowest exercise capacity were nearly four times more likely to die than those who had the highest exercise capacity. This association between exercise capacity and risk of death seems to be even more important than other risk factors. This study further confirms the importance of regular exercise in living a long, healthy life.

An easy way to get fit
Ask yourself the following;
a)    What activity comes naturally to us all (well most of us)?
b)    What do you do first when you get of bed in the morning (after maybe a gentle stretch, yawn, and wish to go back to bed)?
c)    What’s a good low to moderate impact exercise with low risk that’s cheap, fun, and with great benefits?
The answer is not cohabitating though you get 80% if that’s your answer!  It’s walking. Walking is a great way to get fit, lose weight, tone up, and as with all exercise, the long term benefits are immense and a great way to socialize if participating in a group walk.

The IronDocs have decided that we will start this activity by doing weekly hikes throughout the country side of Barbados. This will also be a great way to see the beautiful sites in Barbados. We know that we are not all of the same fitness level so we have an activity to suit everyone and will accommodate everyone as we aim to develop our fitness levels.
A few comments;
·      The first hike will be on Sunday October 31st.
·      The hikes will start at 4 pm sharp every Sunday. Meeting points will be published on the IronDocs blog by the previous Wednesday. In any case a central meeting point will also be published for those not knowing the country well.
·      Remember to be respectful of nature, the environment, and private and crown properties through which we will traverse.
·      We are each other’s keeper so be wary of those in front and those behind. If there’s a threat (injury, lost way…) shout early as those in front may be some way off.
·      There will be multiple points for rest, catch up, drills, hydration…
·      There will be at least 2 guides (occasionally more) on each hike.
·      Essential equipment;
o   Comfortable footware.
o   Comfortable loose shirt and long pants. No shorts. Preferably synthetic track pants as cotton tends to be difficult to clean.
o   Small flashlight. It will get dark even though the hikes are not likely to go way into the night but its getting dark early at this time of year.
o   Bring cold/frozen water or sports drink for the end of the hike, and a small water bottle for during the hike. There will be opportunity for refills.
o   A cap/hat may be useful.
o   The less baggage the better so no haversacks with food, makeup, towels…
·      A few words of caution (not discouragement);
o   Exercise is addictive but it’s a healthy vice.
o   Waterproof your phones. It will rain.
o   During the hikes;
§  You will get dirty.
§  You will fall (usually minor slips and slides).
§  You will laugh, cry, wish you never came, and then wish for more, all at the same time.
·      The first hike starts from Codrington College, St. John, with a meeting point at Trimart Haggatt car park at leaving at 3:25 sharp.

Q: What does a trim body, with a firm flat stomach tell the world? 
A: That you have taken command of your health and fitness. 

See you next week and start training and spread the word.

Friday, October 22, 2010

Roamers Saturday am ride October 23 2010

Roamers!!

Happy Friday to one and all! I hope you’ve had a great week and a better weekend. Needless to say, my recommendation for the best start to the weekend is to jump on your bike and hit the road for a nice
roam. We’ve been having some nice outing recently with a number of Roamers coming out. Make sure to be a part of the posse tomorrow!

Assembly point: SuperCentre, Warrens
Assembly time: 5:30am
Roll out: 5:45am

Longer route: Leave the carpark and head to the ABC H’way via Shell and KFC. Left an head to the roundabout by FirstCaribbean Bank. Left and through Jackson, keeping left at the BRC roundabout. Left at Lester Vaughn school and over Shop Hill, through Vaucluse and Porey Spring to the top of Plum Tree road. Left and down Plum Tree road to the junction with H’way 2A. A VERY CAREFUL right turn onto H’way 2A and head to Mile & A Quarter (or any other left turn along the H’way) and head down to H’way 1. Left turn onto H’way 1 and back to base via University Hill. Don’t have Google Earth running anymore so can’t work out the distance to Mile & A Quarter – the posse will decide where to turn before we start.

Shorter route: To be determined at the start. International Business Week 4k Run/Walk: This Sunday, October 24 @ 4:00pm – see the attached flyer. It says registration closes today but you can sign up at the start.

Long Bay 5k Run: This Sunday, October 24 @4:00pm – Long Bay Road to Ruby, left onto Union Road, left and through Belair back to the start on Long Bay road. Registration (free I think) is at the start.

Round-de-island and Picnic – Tuesday, November 30 (yes, Independence Bank Holiday): At last we’re making definite plans. Get ready to come out for an early roam and then a cool dip in the sea. You’re your pick – roam and then picnic or picnic alone! More details next week!!

Cruiser Bike Route for Saturday October 23rd 2010


Cruiser,

The bike route for Saturday October 23rd will start at Warrens in St. Thomas. This is a flat route and it is approximately 64 kilometers (40 miles) long.

We will assemble in the Scotia Bank's car park in Warrens at 4:45 a.m. to start riding at 5:00 a.m. Please be at there early so that we can start on time and please ensure that you have full safety gear, especially a helmet and lights.

The actual route is:

From Warrens turn left onto the highway, turn right at the Hothersal roundabout thru Waterford Bottom and onto Station Hill. Turn right at Eastman Corner, thru Bank Hall, Eagle Hall, Black Rock, Prospect, Paynes Bay, Holetown, Porters, Weston, Mullins Six Mens, Colleton, Benthams and Fairfield.

Turn left at the roundabout (by the parish church) and thru Babbs. Turn right at Checker Hall, thru Maycocks, Husbands, Content and Grape Hall. Turn left at Crab Hill (by the police station) thru Connell Town, Hope, Spring Hall and Pickerings.

Turn left at Nesfield onto the Highway and turn right thru Farrs and Rose Hill. Turn left at Mile and a Quarter onto the Ronald Mapp Highway thru Warleigh, Bakers, Lancaster, Arch Hall, Bagatelle, Welches, Warrens and into the car park.

If you have any questions or suggestions call Livvy at 425-4516 or 262-0476 or call me at 431-5691 or 425-3387.

Take care & safe riding,

Melvin

Sunday, October 17, 2010

Difficult Difficult, Difficult Easy!

Written by Geoff Thompson and Published on website by Alwyn Cosgrove

I bumped into an old friend from the distant past. In my early days as a hard-nosed knuckle-dragger he was one of my compatriots, and one of the hardest working martial artists around. He had always prided himself on his sinewy mentality when it came to all things physical, and he had a prolific work rate. After a brief (and predictable) catch up (how’s the work, the car, the kids, the wife and the mum – in that order) he said ‘hey, you still doing animal day?’
Animal day, for those that do not know, is a form of knock-out or submission fighting (any range, any technique) that I pioneered in the mad, bad (and often sad) 90’s. A time I absolutely loved, but a time I am also grateful to have left behind.

I shook my head in the negative. It had been a many years since I engaged in my last animal day fight.
‘Why not?’ he asked, adding, ‘I’m still mad for it.’

‘Because it is difficult easy,’ I said, ‘and in order for me to continue growing my character, I don’t need difficult easy. In order for me to grow my character I need difficult difficult.’
He gave me one of those loud, squinty eyed confused looks that shouted from a hundred feet ‘Explain!’

So I explained.

Even as a veteran of thousands of fights, animal days were still a scary experience for me, it was violent and dangerous and extremely difficult. But because I had fought so many times and knew the terrain well it no longer stretched me.

Whatever it was that I needed to reap from that hard period of my life had been well and truly harvested; there was nothing left for me to learn there. Animal day was still difficult, and from the outside looking in it probably looked as though it was mad difficult, but for me it wasn’t, in fact it had become difficult easy.

My friend was still in love with the ground-and-pound style fighting and whilst his physical prowess was evident he had not grown even a single inch in any other area of his life, probably not for the last ten years. His was the mistake made by many; they presume that if something is difficult then they are in the arena. But experience has taught me that the only time you are truly in the arena is when you are (ever so slightly) out of your depth.

Difficult easy is when you are on familiar terrain, not matter how hard the going.

Difficult difficult is when you find your self at the bottom of someone else’s class with three crazy training partners; fear at your left, doubt on your right and (that big bastard) uncertainty squaring up in front of you.

Difficult easy is treading water whilst kidding yourself that you are swimming against the tide.

Difficult difficult doesn’t need to employ pretence because it is drowning and swimming for its life.

I see many people suffering stalled development because they are so busy occupying themselves with very worthy, respectably, difficult easy tasks that they use to avoid the difficult difficult areas of their lives.

I am doing it right now as it happens. I should be doing a re-write of a difficult (difficult) film script that is over due, but instead I am busying myself with a piece of difficult (easy) work that is not really due to be in print for another fortnight (damn, caught myself out again!)

Some (more) examples; you bury your relationship problems (difficult difficult) under hundreds of miles of road running (difficult…but easy).

You fill every spare moment with hard lists of worthy causes (difficult easy) so that you don’t have the time to invest in the book that you were always going to write, or the film you would love to make (if only you were not so committed in other areas) or the (difficult…very difficult) painting career that you had always intended to create.

You immerse yourself in course after course, book after book (so difficult, and yet….so deliciously easy) on becoming a life coach/property developer/master chef instead of just getting out there (difficult, oh so difficult) and actually doing it.

Listen. Let me tell you, the moment a task becomes difficult easy you stop growing. That is a fact. In order to re-establish your vital development you need to take an honest inventory (difficult very difficult – I have done it) of your life, ditch the pretence, and embrace the black that is….difficult difficult.

And stop chasing ostentatious challenges (that are difficult easy for you) and sort out your health; you are three stone over weight and your blood pressure is off the scale.

Kill the worthy endeavours that you think other people will think are impressive and do something truly and uniquely impressive; take your (secret) addictions to task and kill the porn (in all its forms).

Stop collecting trophies and certificates and belts that tell the word how successful you are and actually BE a success, by taking a hammer to that creepily burgeoning fear that you are harbouring.

And don’t, please (like my old mate) fall into the trap of mistaking hard work – even extremely hard (easy) work – for progress. Because, let’s be frank, difficult easy is really just another way of saying ‘easy’, and there is no growth in easy.

We aspirants are into the hard game, the long game, the difficult difficult game. What we are not into, or what we should not be into is the game of easy.

Monday, October 11, 2010

Congratulations to the IronDoc crew and supporters!

OLD GUYS RULE- IRONDOCS OLYMPIC RELAY TEAM
An IronDocs tee-shirt for anyone guessing the sum of the ages on this team!!!!!!!


BIG CONGRATS  TO EVERYONE FOR TURNING OUT AND GIVING YOUR BEST. IT WAS AN EXCELLENT SHOWING. ONE OF OUR SPRINT TEAMS MANAGED A FIRST SO PROUD OF YOU GUYS. LOOKING FORWARD TO LOTS MORE FROM THE IRONDOCS. 
WE HAVE PICTURES PICTURES AND MORE PICTURES, ONCE WE FIND A WAY TO GET THEM ALL UP WE WILL POST THEM.
CONGRATS,
IRONDOC ADMIN

Friday, October 8, 2010

"Roamers" Cycling route- 9/10/2010




Roamers!!

When last did we start from Warrens?? Doesn’t matter cuz that’s where
we start tomorrow :-)

Assembly point: Super Centre, Warrens
Assembly time: 5:30am
Roll out: 5:45am

Longer route: Exit the carpark and turn left onto the ABC H’way via
Chefette and Shell, to the Hinds Hill traffic lights. Right and over
the little hill to pass Queens College, past the Prior Park turnoff
and towards Haynesville. Start to descend Holders Hill and take the
right at the triangle before reaching the polo field junction and
follow the road that take you along the edge of Sandy Lane’s Green
Monkey golf course, to the junction with Sandy Lane road. Right and up
past the golf club clubhouse to the junction with H’way 2A. A very
careful right onto H’way 2A and thru the Redmans Village lights and
left at Automotive Art, following the road back to the bottom of Shop
Hill. Right and down to the junction by Lester Vaughn school, right
and past Sharon church to the Jackson roundabout, and left thru
Canewood to the junction by Lears playing field. Right and all the way
down to Kelsi’s supermarket, taking the left to head to the Y and
right to the junction with Belle road. Right and left onto Lower
Estate then follow the familiar route thru Charles Rowe Bridge and
past St. George parish church en route to the turnpike. Right and back
to base via Bulkeley, the Essco roundabout, Norman Niles roundabout
and the ABC H’way, reentering the Super Centre complex via Chefette
and Shell. (About 20 miles)

Shorter route: To be determined at the start for the ladies and gents
that would like to come out for a nice cool ride. I will be in that
posse this week :-)

One notice:
Barbados Triathlon: This Sunday (October 10) – Brandons/Spring Garden
Highway – Sprint starts at 6:00am, Olympic at 6:30am. What’s is the
sprint and what is the Olympic? Come and find out. A few Roamers will
be taking part and your support would be great! Who knows, you might
even get bitten by the triathlon bug! The best vantage point will be
near Weisers as that is where the transition point is (you can find
out what that is too when you come). Note that Spring Garden H’way
will be closed to vehicular traffic from 6:00am. If you’re coming
around or after that time it would be best to come down via Brighton
road or Exmouth Gap (by Berger and Mount Gay), find a park and walk
onto the course.

Check out the local triathlon body - the Barbados Federation of Island
Triathletes (BFIT) here:

That’s it for now,
Looking forward to seeing you tomorrow and then on Sunday…

Adrian

Wednesday, October 6, 2010

IMPORTANT REMINDER From BFIT!!



If you are attending the race on Sunday, the Spring Garden Highway will be closed at North & South end from 6:00AM.

You can however, access the Brandon’s Beach via the Carlton:Brighton junction (by Workbench), where you will cross the Hwy under Police/Race Marshall control.

Thanks for your cooperation.

Meanwhile, all Adults competing …..  see maps attached.
 Barbados Triathlon – Sunday 10th October 2010 ====================================================================================
======================================================================================
=====================================================================================

======================================================================================

======================================================================================
RED          swim cap &  RED           Wrist-band       = OLYMPIC
YELLOW swim cap & YELLOW  Wrist-band       = SPRINT
WHITE     swim cap & BLUE         Wrist-band       = RELAY
==============================================================================================================================================================
RACE rules
  1. Numbers must be fixed to the bike and shirt as approved by the Race Director (bike frame post & front of body for the run).
  2. All competitors will be body marked on arm & legs.
  3. All repairs during an event shall be performed by the individual racer.
  4. Racers must complete the event on the same bicycle upon which he/she began the event.
  5. Any repairs or changes must be done with equipment carried by the individual racer.
  6. This event is not Draft legal ie: NO DRAFTING !!!
  7. All competitors must attend the pre-race briefing and must familiarize themselves with the course.
  8. Any Foul riding, unsportsmanlike behaviour or abusive languages may result in warning, relegation and disqualification.
  9. Cyclist failing to stay left of middle of road/cones may be warned, relegated and disqualified.
  10. Registration will end the day before the event (Saturday 9th October 2010).
  11. Any modified instructions shall be verbally announced at the race briefing, repeated 15 minutes before the start and shall apply to that race.
  12. The Race Director’s decision is final.
  13. Other standard ITU rules also apply,  in particular:
    1. Approved hard helmet
    2. Enclosed shoes
    3. Jersey or top (no bare torso)

Your age on 31st December 2010 is your race age !!!

Tuesday, October 5, 2010

Preying on the weak! Hook them from early.

I 




I tend not to visit Bridgetown often and when I do it is usually for something specific. I therefore may not be aware of many shops in the city. I certainly can’t remember when last I ate in Bridgetown and am therefore even more unaware of the present eateries in the city.
My curiosity was piqued when I heard an advertisement recently for " a business", specializing in cakes, brownies, some pastries were called and coming soon….. ice cream. I marveled that an establishment could survive in these time selling pure junk and poison to the body. What really made me cringe though was the special 20% discount being offered to children in school uniform. Preying on the weak! Hook them from early.
Sugar is addictive, sugar is associated with a myriad of adverse health effects, and sugar addicts get physical and emotional withdrawal symptoms when they go without. How is this any different than other substances we associate with “substance abuse”?
How many years behind the world is Barbados with legislation to stop smoking in public places? When will we join the developed world with legislation against driving under the influence of alcohol? Are we going to be a front runner in the fight against sugar or do we follow again 20 years later???



IronDocs Admin-telling you what you need to hear!!

Monday, October 4, 2010

If you could be granted 1 personal wish, what would it be? Would you want to be popular? Hmmm. Would you want to be more successful in your career? Yes I’m sure, but you may ask “could there be something else I could wish for more”. Would you want more of the material things in life; money, property, cars, clothes, bling…? Maybe. I’m sure this would have crossed your mind. But still, could there be that something else that we could wish for more? Wouldn’t you want to be more spiritual and have a fruitful relationship with our maker regardless of your religious persuasion? I’m sure you would, but guess what, not many people make that a priority in their wishes (it should be).

So then, what else could we wish for? Could it be good physical, mental, emotional health and strength? Wouldn’t we want to have a good standard of life to be able to enjoy the many beautiful things around us that we take for granted? Our environment, peace, a stable society, relationships with family and friends…? You know what; I think that would be one of our number one wishes.

How can we achieve this state of good health and strength? Well there are endless dissertations on how this can be done but personally I believe that we should live life to the fullest and enjoy the gift what God has given us. We have our bodies and cognitive ability to control what we do with them (our bodies). I have seen people who take care of their material possessions with more vigour, energy and enthusiasm, than they take care of themselves.

Universally, and speaking only to the physical aspect at this time, the best way to nurture our physiques is by activity. Note; I didn’t say exercise but indirectly, that’s what I mean. When I counsel people on this topic, immediately they translate the message to mean join a gym… That is not what’s being implied. Now don’t get me wrong, gyms are great but you can achieve this physical wish alluded to above by being active however you choose to. Do not allow yourself the excuses that I have heard; “gym too expensive”, “too far”, “can’t get the time” etc and surely either we have made these excuses or have heard them.  So when faced with these excuses, I counter, “you don’t need the gym”. - Invest in some good software, not for the computer but for your feet, and go enjoy nature. Note the word, ‘invest’ and not buy; you need to invest in your health. Go walking. Go outside and skip. Go jog on the beach. Clean up the bike that’s been in the shed for years and go for a ride. The benefits are immense.

I have assumed this approach to life for years. Personally, the emphasis changes from time to time but there’s always something to do that involves exercise.  Many of those on this blog used to kayak surf. If those weren’t some of the best days of our lives I don’t know what was. We still swim, run, ride, hike, go to the gym, play sports… for what end, the pain? Yes for the pain. That sweet pain you feel after a good workout which is accompanied by the euphoria as your body is thanking your mind for taking care of it.

After years of this crazy but thoroughly enjoyable way of life the Iron Docs will continue to press on until we drop but at least when we drop, we can say to all that we enjoyed doing what we did while we were doing it.

Live life to the fullest Iron Docs!

A day without sweat is a day without sunshine!!

IronDocs Admin!

Saturday, October 2, 2010

Here is a report describing the course for Nationals swam this morning by one of the Irondocs
Hi Swimmers all,
The course is a 750metre triangle. Each leg feels slightly different because of the chop and currents (this may be due to the weather front that is passing). Because of this, is difficult to keep staight from marker to marker. It took us about 15 minutes per 750metre, much slower than if you swim in Carlisle Bay. Obviously, all the swimmers will be up against the same conditions. The key is make sure you can do it.

Always remembering;

"Pain is weakness trying to escape the body"


Irondoc Admin.