Learning to Run with Hardware

OK, so once again, I'm reminded that I have turned into one of those people I used to be afraid of. The first metamorphosis took place back in 2004, when bike gear started replacing the books in my trunk, and I went from not owning a mountain bike to racing downhill in the space of a year, at the tender age of 36. 


The second metamorphosis took place when I joined CrossFit and signed up for CrossFit Endurance, making the conscious decision to run on a so-called "pre-arthritic" ankle with five screws in it. Five years ago when the orthopedist at Balboa told me not to run anymore if I wanted to walk when I'm seventy, I just resigned myself to never running again. I didn't like running anyway. 


But the good folks at CrossFit told me they could teach me how to run with practically no impact to the joints, using the Pose Method. Intrigued, and wanting to keep up with my athletic 3-year-old daughter, I consulted another orthopedist who told me there has been no conclusive research on Pose Method Running, that she was familiar with it and saw no reason for me NOT to try it, but to stop immediately if I experienced hardware-related pain. 

Laura's left ankle, 2006. Hardware included since 1996.

I was never a real runner. I started running in 2001 because I was about 35 pounds overweight, didn't want to be overweight, and well, desperate times call for desperate measures. I was one of the slowest runners I knew and honestly could not run with anyone because I could not keep up. To motivate me to run, I would enter 5k races, because I knew if I paid the entry fee, I would train for it. I remember getting a postcard from one of the races, thanking me for participating and telling me my stats. "There were 24 women in your age category. Your place in rank was... 24." Thanks. Thanks for that.

I remember my husband telling me at the time, "It's OK honey! You did great! And you came in ahead of all those other women who never bothered to get off the couch." Ah, I love that man.


Before I stopped running five years ago, my best 5k time was down to a blazing 30 minutes, averaging about 9:40 per mile. Fast forward to today. I started running about two months ago using minimalist running shoes and following Coach Aubyn's instructions, trying to apply the Pose technique. The result?


I ran a 5k two weeks ago and I had no pain, even a week later. I was hardly even sore aside from general fatigue. But the best part was that I ran it in 28:24, averaging 9:09 per mile. It was so stunning, I felt I almost needed to run it again just to make sure the time was accurate.

And here's where the metamorphosis part fits in: First thing tomorrow morning, I'm going to go run four miles on the Coronado beach. It will be cold, and probably raining. 


And the inner argument begins:

Pre-athletic, things-happen-to-me me: "Are you insane?? You're going to get out of a warm bed on a cold rainy morning, not just to get coffee and crawl back into bed, but get up to go run? Four miles? On the sand? Are you kidding me? With nothing large chasing you, forcing you to do this insane thing?"
Post-2001, I-make-things-happen me: "Dude! You should do this! You will not feel more alive and grateful for the ability to run and breathe than in that moment in the cold and wind when you push yourself to do better than you thought you could."
Pre-athletic, things-happen-to-me me: (squints) "Who AAARE you??"


I've totally morphed into that person who used to scare me. Funny, she's really not so scary. 

Midnight Madness - How I Got My Cleated Pumps

This is a report from several years ago that was posted on the ridemonkey.com bike forum. It bears retelling. Enjoy!


Midnight Madness, San Diego
18 Aug 2007

"So, are you going to Midnight Madness?" my friend Lauren asked me.
"What's Midnight Madness?" I asked.
"It's this bike ride in downtown San Diego that starts at midnight and goes for like, 20 miles, and people dress up in costumes and there's a lot of general silliness."
"Cool. I'm in. When?"

As I thought about what kind of cool costume I could wear, the days ticked down to Saturday. Thursday afternoon on a group ride, I was telling one of the girls about Midnight Madness, and commented that I didn't have a costume, and that I might just have to go in bike clothes. But, as I thought about it, I realized that I go to the "office" (the bike shop where I work) quite often in bike clothes. So, it would only be fitting if I went to the bike ride in office clothes. And the little wheels inside my head started turning...

That night I came home and enlisted the help of my husband, who was only too eager to pull out the power tools.





I sacrificed a pair of old pumps for the ride, and took the seam ripper to the skirt portion of an old business suit. Totally worth it.



Although I tried to run the Time's that I'm used to, the SPD's with the adjustable spring tension were easier to get out of.





Here's the whole ensemble:




This is my Lemon fixie. It used to be a LeMond, but I got irritated with the comments the namesake had about the Tour... . It was almost an Emo Lemon, but... meh, there's always time for that.
(For you fixie aficionados, I'm geared at 64" - 38x16).

with the obligatory banana in the back


and of course, I had to pin my number on like I was in some crit or something...





Here's my friend Jon who rode with our group...


And my friend Steve as Cookie Monster. He was "petted" four or five times, and had no idea who in the crowd had done it...



And my friend Lauren (who got me into this) with her friend Les



Just before the ride, DHS, Kranked, and I get on our bikes and go to the Gas Lamp district of downtown San Diego in search of food. Of course there are lines to get into everywhere. We finally decide to cut our losses and go to Hooters. The guys want food; I'll settle for French Fries, even though it's not really food. After a quick meal and minimal libation (because it was so slow trying to get a pitcher of beer), we head back to the venue. I don't want to miss the costume contest. As I understand, no one has done this ride in pumps before...

Alas, I didn't win. But the one who did win was the bicycle built for six, with people in grass skirts on it, with a cooler in the middle. Yep, they did more prep than me.


Here's the staging area



A bicycle built for six, complete with bubble machine...


Brent in a kilt, looking for trouble


The ride about to begin




They count down the start time, and riders take off. It's a really slow start with so many people trying to squeeze through the entrance. Unfortunately they are not letting us run traffic lights, so the groups of people get separated. The first light we come to, I call out, "OK, everybodeeeeee... Trackstand!" Just then the guy to my right falls over clipped in. Ooops.

So Steve had brought a small flask of some libation... it wasn't around long enough for me to find out what was in it. It's gone before his two cubes of ice have time to melt. He's feeling about as fuzzy as his costume, and finds the rickshaw too much of a temptation to pass up...

Steve K skitching a ride


The rickshaw driver was not happy...

More interesting people... (yes he did the whole 20 miles on that bike)



Fat suit guy


Girl wearing her teddy...


Mostly it was fun talking to people on the ride and just enjoying being out amongst the craziness, and being a part of the craziness. The looks on people faces when they saw me in a business suit was pretty good, but seeing the look when they realized I was clipped in with the pumps was priceless! And while it was really rad to do a 20-mile ride in cleated pumps, by about mile 18, I was feeling it.

"Aw, man, these have got to be the WORST cycling shoes I have ever worn!" I exclaim to no one in particular.
"Hmmm, whatcha got?" some guy asks me.
"Prada," I answer, and clip out for him to see the cleat on the bottom of the pump.
He nearly fell over.

It was a great time. Thanks Lauren, for convincing me to go, and thanks Steve K and Jon for being great riding buddies. 

Pammy's Ride to Support the Efforts of the Breast Cancer Fund

This is an appeal. Hopefully you found my last blog entry on reducing your cancer risk helpful and informative. The Breast Cancer Fund does an amazing job of researching, exposing, and working to eliminate the environmental causes of breast cancer.

Their work is especially important to friends of mine who are cancer survivors, like my Team LUNA Chix teammate Pam, who was diagnosed 12 years ago with stage 3 breast cancer. She underwent a year of chemotherapy and radiation and lost all her hair, but never her spirit or determination. 

 

You probably know someone a lot like Pam that you admire, respect, take courage from, and love. You might have lost someone to cancer and spent some time angry that more could not have been done sooner.

We, Team LUNA Chix and the Breast Cancer Fund, are here to tell you that people are working to do more, sooner. 
Focusing on prevention, we are working to educate the public, effect legislative change (for things like getting BPA out of children's sippy cups), and spread the word that you are not without resources and the ability to reduce your and your family's risk. 

The ability of the Breast Cancer Fund to continue ongoing research and bring data like The State of the Evidence, scientifically linking breast cancer to chemical and radiation exposure, is dependent on contributions from people who support their efforts. 

Pam felt the moral imperative to act, and asked the team to ride Pammy's Ride with her, a 26.2-mile bike ride to raise funds and awareness for the Breast Cancer Fund. The marathon distance represents the enormous challenge facing cancer patients that requires exceptional endurance and spirit. It also represents the anticipated news of victory at the end of the struggle, just like Pheidippides news to the Athenians after his 26-mile run from Marathon in 490 BC, that the Greeks had been triumphant!

Team LUNA Chix will be riding Pammy's Ride on Sunday, August 7, 2011.  Together we can conquer this epidemic! 

Please take a quick moment to contribute to the Breast Cancer Fund and help further their efforts. Your donation is tax-deductible, and no amount is too small. 

http://www.firstgiving.com/fundraiser/pammys-ride/pammys-ride2011

Thank you for reading all this, and for any donation you can make. Full ride report coming Aug 14!

Here are some helpful links about the Breast Cancer Fund: 

Breast Cancer Fund 

• Presenting the Science behind the Data
• Tips for Cancer Prevention 
• Resources
• Info on How to get Involved

Environmental Working Group’s Skin Deep Cosmetic Database. - Catalog of over 65,000 products rated according to the chemicals they contain.

By becoming aware of the chemicals you come into contact with and making healthy choices, you can improve your health and reduce your cancer risk. 

Currently, one in eight women will be diagnosed with breast cancer. Yet only one in ten of them will have a hereditary history of cancer. The Breast Cancer Fund (BCF) is dedicated to identifying and eliminating the environmental causes of breast cancer. By educating people about the risk factors and harmful substances that may be found in cosmetics, lotions, sunscreens, food, and the chemicals we use in our everyday lives, we can stop this disease before it happens.

Reduce Your Breast Cancer Risk

Hey Gang,

OK, brace yourself. This is a mom-rant.

(Big breath)

Ya know, if some sunscreen or lotion company (that should probably remain nameless) tells me in large letters on the package that the lotion is “For Babies” or “Tiny Sensitive Faces,” is there any reason why I should not expect this product to be free of potentially harmful chemicals, nano-particles, parabens, and stuff I can’t pronounce? Do I really need a degree in chemistry to ensure my daughter is not going to go into puberty a year earlier than she normally would have, had she not been slathered with gallons of these things from the time she was a few months old??

Evidently, I do need a degree in chemistry, because there is no governing body that regulates what chemicals go into baby shampoo or baby sunscreen—the company just has to tell you it’s in there. Thanks for that ingredient list there Slick, because I was really looking for the… 3-(4-methylbenzylidene)-camphor (4-MBC) to keep from getting a sunburn. Only, I had no idea it might cause learning disabilities, severe attention deficit disorder, cognitive and brain development problems, deformations of the body (including limbs); sexual development problems, feminizing of males or masculine effects on females.

(Big sigh)
You’ve got to be kidding me.

OK, rant off, motherly advice on.

It’s summer. You need sunscreen and bug spray and deodorant. There are un-regulated chemicals in all of these things. To check what’s in there, what it’s potentially doing to you, and see how your product stacks up, go to the Environmental Working Group’s Skin Deep Cosmetic Database. They have cataloged over 65,000 products and rated them according to the chemicals they contain.

Things I stopped using:
—any sunscreen that doesn’t say on the label “No PABA”
—any lotion that contains parabens
—insect repellent containing DEET
—shampoo that isn’t sulfate-free (side effect of that is I have less grey in my hair now than 5 years ago when I was coloring it to hide the grey. I stopped coloring it, because… now there’s not enough grey.)
—deodorant with aluminum

So what DO I use?
There are a lot of good brands out there. Some of my personal favorites are:
California Baby - excellent lotions, bubblebaths and sunscreens. Available at Target!
Burt’s Bees - sometimes a little thick, but good lotions.
Say Yes to Blueberries - lots of skin care products, and also available at Target!
Enjoy Haircare products - there’s probably something that has a better EWG rating, but I’m happy so far
Tom’s of Maine deodorant

Most advocates for more healthful products are very reluctant to endorse other companies, which I have found very frustrating in my search for something that I SHOULD use that is effective. Well, these are my personal products, and not necessarily an endorsement of one product over another. When in doubt, do a check with the EWG database, and stay away from fragrance, and most things you can’t pronounce.

Since I got involved with Team LUNA Chix, I’ve really been educated by the work we do with the Breast Cancer Fund concerning the environmental causes of breast cancer (and other disorders) and what I personally can do to take back control of my and my family’s health. When I first started reading about it, and getting familiar with the mission of the Breast Cancer Fund, I was completely overwhelmed with the amount of information I had to digest and the seeming mountain of things I had to change. But I’ve found that, just like physical training, re-training my mind to consider all the ways my body processes chemicals is not an overnight task. You do what you can when you can.

Finally, I am not an alarmist. I really don’t think they’re out to get me. But I have seen the state of the evidence. And that evidence points to breast cancer and other cancers on the rise dramatically in the past 40 years. It points to girls going into puberty on average a year earlier than they did 40 years ago. It points to a lot of chemicals we didn’t have when I was growing up, but that are everywhere now. There’s a reason we are ailing, and I believe there’s something we can do about it. It may be a drop in the bucket here and there, but at one drop per second, I can fill your gallon bucket in less than a day.

Choosing to Conquer Fear

I know I said I would discuss shifting, but I would really like to post a shifting video which I can't make until the perpetual beeping of the bulldozers and big trucks in front of my house stops. Probably Saturday.

So instead of our regularly scheduled program, today I'll reach into the mail bag.

Hey Laura,

I recently took a bad fall on my mountain bike and I believe I bruised my ribs. How do you bounce back from a fall where you hurt yourself? I know I need to go back and ride that section where I fell over and over and over again but now I'm scared of it. I know I can do it, but I dread it. How can I get over my fear and just ride it?

This is a great question. Here's my response.

Ouch!!! I am so sorry about your sore ribs. I've been bruised and sore from falls on the bike, and it's no fun.

The best way to come back from a fall is to go slowly, work back up to the place where you were, and then choose to proceed from there. You absolutely want to get back on the bike, but you don't want to push too fast without giving your psyche, if not your body, time to heal.

Keep this in mind: Things always become exaggerated in your mind. The beautiful chocolate cake in the window looks absolutely amazingly delicious, but really, it’s never as delicious when you taste it as it was when you imagined it. Similarly, with few exceptions, crashing is most often not as bad when it actually happens as it is in your mind. After you crash, your mind starts to build up the crash into something even more painful and traumatic than it probably was as a means of self-defense and self-preservation. Natural fear builds to keep you from attempting that daring thing again. Your brain does not want you to get hurt again!

Women, more than men, are hard-wired for self-preservation and are more prone to fear of getting hurt. After all, women must keep themselves safe in order to ensure the survival of the species. Men on the other hand, are hard-wired to face danger, fling themselves over the edge, and slay the saber-toothed tiger. Understand that it is completely unnatural as a female to push through the fear and try the thing again.

Recognize that your brain is doing you no favors, and that it will try to blow the crash and even the pain out of proportion, just like it exaggerates the amazing taste of that mediocre cake. Cut yourself a break, and don’t beat yourself up for being afraid.

Kudos to you for wanting to keep going and gritting through the fear. Keep practicing the fundamentals, and work on your balance. Practice riding really slowly, like crawling, so that you will learn to track-stand. It will help you more than you know.

I took a bad fall in 2004 and suffered a class 2 A/C separation (shoulder). I couldn't ride for about 6 weeks. Drove me nuts. But what I COULD do was practice riding slowly, practice stops and starts, practice riding slow tight turns, and practice riding with no hands. I was really surprised when I got on the bike for real 6 weeks later and found that my technical skill had significantly improved in the time I had "not" been on my bike. There is simply no substitute for spending time practicing the fundamentals.

When you're ready to face the demons again, have someone with you who can help you with body position, speed, and technique. Wear body armor if you have any. Start with something smaller and work up to the degree of difficulty that gave you trouble. And when you're riding, never revel in your victories at the moment you experience them, because guaranteed there is another challenge rising to meet you. Stay two seconds ahead of yourself, and don't look back. When you come to a stop, then you can celebrate the victory.

Hope this helps any of you who have suffered setbacks in your riding. Never be afraid to ask for help or take a break. But be sure to get back on the bike!

Laura Drexler, Plattekill Mountain, 05 JUN 2004

Before I made it to the bottom of the hill and finished the race that day, I crash landed on my head, lost my front brake, flipped the bike and landed on my back, dropped my chain, and did a "Superman," landing on my chest. Not such a good day. While it took some time to mentally recover from that one, I did, and went on to race well two weeks later at the NORBA Nationals at Snowshoe, WV.

Improving Balance for the Beginner Cyclist

When you ride often enough, after a few years you tend to forget what it was like to be a beginner rider. Conducting beginner clinics (and reading some of my old journal entries) helps me remember that cycling can be a really daunting challenge. Here are a few tips for new riders that I've picked up over the years.

Practicing your études.

While no one approaches a piano the first week and starts pounding out Bach, we often forget that good cycling comes from good fundamentals. Doing scales on the piano was one of the most tedious things I had to do as a child, but it taught my fingers and my brain where the keys were, so that when it came time to read complex music, I didn't have to look down to hit the right note. In cycling, you practice finding your balance and shifting gears.

So here are the exercises for finding your balance (Etudes for Bicycle). All exercises should be done in the small ring up front (middle ring if you have a triple) and the middle of the cassette in the rear.

Removing your hand from the handlebar.

For those of you who grew up riding bikes, riding through your teens and into your 20's and 30's, you will simply not understand this. For the rest of us, if you don't remember it being a terrifying thing to remove your hand from the handlebar while riding, just to take a drink or signal a turn, well, you've probably blocked that memory. It was terrifying. If you are just learning to remove a hand while riding, here are the steps to take to move to the next level:

1. Admit it's terrifying and unnatural to remove a hand from the mechanism guiding you in a straight line. Don't beat yourself up for being afraid.

2. Take your fear, mentally put it in a zip-lock bag and put it in your back pocket. Don't look at it.

3. Find a nice open parking lot (like the back side of a mall), and with a water bottle in the cage, ride in a straight line. There should be no cars, dogs, kids on skateboards, or errant squirrels to distract you.

4. Take your hand from the handlebar, bring it to your chest, then back on the handlebar. This is a quick but smooth movement that does two things: a) keeps your center of gravity all in one plane and b) lets you start to get comfortable with having one hand on the bar. Gradually increase the time your hand is off the bar. When you are comfortable, move to step 5.

5. Touch the water bottle, then put your hand back on the bar. Repeat this step, gradually increasing the time your hand is on the bottle.

6. Remove the bottle from the cage, bring it to the handlebar, then replace the bottle. Drink if you can hold steady and feel confident, but only when you're ready. Yes, you are still riding around the parking lot.

When you have mastered removing the water bottle, drinking, and replacing the bottle in the cage, find a low-traffic location where you can increase your speed to 13 - 16 mph, and continue this drill at speed.

Signaling

Back when Mildred and Algernon were sitting in the Edsel and had to signal a right or left turn, all signals were made with the left hand out the driver-side window. A roadie bent over in the drops making this kind of right turn signal doesn't make so much sense. You should signal LEFT by extending your left arm left-wards, and signal RIGHT by extending your right arm right-wards. This is the most unambiguous way to tell cars and other cyclists what your intentions are.

1 - 4. Follow the same steps as above to get comfortable removing a hand from the handlebar.

5. When you're ready for Step 5, be aware that your center of gravity will be affected by an outstretched arm. Tighten your core muscles to aid in stabilization. Practice riding in a straight line, alternately holding the handlebar with only the left hand, then the right.

Girls on a Team LUNA Chix ride practice riding the white line near Cabrillo.

Riding in a straight line.

This is honestly harder than it sounds.

1. On a low-traffic stretch of well-paved road that has a white stripe signaling the edge of the bike lane or the start of the shoulder, ride the white line, keeping your front wheel on the line.

2. Listen for cars and move to the right when they approach from behind.

3. Once you are confident, hold the handlebar with your right hand, sit up straight, pull your left shoulder back, opening the chest. Glance over your left shoulder. Turn back forward and see how far off the white line you moved.

4. Practice looking over your left shoulder while riding in a straight line. Don't forget to engage your core muscles to keep you stabilized.

Note: You can also practice riding in a straight line in a large empty parking lot with long rows of white lines.

Practicing slow, tight turns.

In a quiet empty parking lot, practice making figure eights between the parking spaces. Use the width of 4 spaces to begin with, and make your turn radius tighter as you gain confidence. Work towards completing a figure eight within two to two-and-a-half parking spaces.

Hopefully these tips will help you develop better balance!

In my next blog entry, I'll discuss shifting. Yes, much like the rising of a soufflé, shifting can be somewhat elusive and mysterious. But there are tips and tricks for everything!

Hope to see you on a ride soon!

Girls' Retreat: Team LUNA Chix

This past weekend I joined my fellow LUNA Chix San Diego team members for a pre-season girls' retreat and planning session in Temecula, CA. We use retreat time to hammer out many of the details concerning bike rides, clinics, and fundraisers for the Breast Cancer Fund, while also generating buzz and excitement amongst ourselves for the upcoming cycling season. I could have anticipated coming away excited about working with new cyclists and leading rides, but I didn't expect the whole package that I got by the end of the weekend.


While in Temecula, I had a chance to talk to my team members on a personal level, and really open up about the joys and trials surrounding the adoption of my daughter Jane. I haven't really talked about the parts that make me cry with anyone but my mother and hairdresser. Most of the people I regularly have coffee with or mountain bike with are men, so... we just talk about bike parts and old injuries. When I mentioned to a mountain bike buddy that I went away for the weekend with the girls on the LUNA Chix team, went to a vineyard for a wine tasting and came back telling the story of Jane's adoption and crying, he responded with a chuckle, "Oh, so you have real girlfriends now?"

I had to think about that, and admitted that perhaps he had a point, and it made me smile.


I've never been one to have a lot of girlfriends. Honestly, women in groups scare me, so I have tended to avoid them. It was by sheer luck that I joined Team LUNA Chix, and found myself in this squad of strong healthy women with a fire in their heart, a love of adventure, and a desire to give back what had been given to them. Similar to a squad, we didn't know each other before we showed up one day for a ride, we came from all over with different backgrounds, strengths and abilities, and we were there with a common goal in mind: Help get other women outside to play.

This past weekend, I saw these women get up in the morning before coffee and go run in the cold, watched them mixing yogurt and granola with fresh-cut strawberries as a matter of habit for breakfast, heard them chatter about the races they would do this season, and the workouts they planned for themselves. I heard them talk about the setbacks they'd faced, the lack of motivation, and the job/roommate/logistical challenges. As I spent time with them, I found great comfort in their compassion, inspiration in their physical strength, and a renewed sense of connection in their weakness. I hoped that they would feel that desire to shore up my weak areas like I wanted to do with theirs where I could. I came away from the weekend with a lot more than I thought I would.


I think my mountain bike buddy was right: I have a group of girlfriends now, and it's pretty cool.

Rides with Jane: iBert gets me back on the trail

I had to check my blog history three times, and couldn't believe I never posted about one of the best purchases I've made in the past year: an iBert kid seat for my bike so that Jane and I can ride singletrack.

I heard about it from my friend Joy Martin, and went to REI to take one for a test ride. Jane thought it was so great, she didn't want to take her helmet off. "More, more," she told me. "Honey, we have to purchase it first."

It mounts to 15 mm of stack height on the spacers below your stem, so it's technically attached to the frame. Although it looks like it might affect the steering, your handlebars are independent of the unit. I have good bike-handling skills, and have gradually taken the iBert on more and more technical trails. The things I can't do are pop the front wheel up a curb or really finesse the fork. Past that, it's just common sense.

I've taken the iBert on three airline trips, packing it in my soft luggage and renting a bike. In all our journeys, I've only "dumped" Jane once. We were in PA, and I had forgotten that fallen leaves on top of shale get really slick. We slid out, and the bike landed on its side. I was reassured to find that Jane was completely enclosed in the iBert, protected on all sides. She was temporarily shaken up, but willing to continue the ride. We've taken many many rides since.

Here's a video from our very first trail ride, on our hometown trails of Bonita and Chula Vista.

Enjoy! Click here for video.

Sycamore Canyon - Martha's Grove ride

Seasons and weather in Southern California are a bit tricky, mostly because you expect January to be cold and June to be warm. Here in San Diego, it seems like parts of January and February are warmer than May and June, then suddenly the clouds go away in July and there's no relief from the heat till November.

So while my East Coast friends are busy shoveling out from under yet another snowfall and sticking pins in a little Laura-with-matching-bike doll, we in San Diego are taking long rides in the middle of the day, knowing that once summer is here in earnest we'll have to stick to the coast, go early, ride at night, or run away to the mountains.

Here's the latest ride I did with Billy and Miles out at Sycamore Canyon and Martha's Grove. All told the ride is a little over 17 miles with a fair bit of climbing. I've condensed the ride into about three and a half minutes of the more exciting parts. It's a good ride for conditioning with a couple of technical spots at the top of Martha's Grove.

Enjoy the ride! (Click for video)