Rolf Devinci

No worries folks! Other than falling off the dietary wagon this holiday season I`m still functioning even though my blogging has fallen off the face of the(cyber)world. Rumors of my demise has been greatly exaggerated.(wink) It`s New Years Eve and I`m at home awaiting the onset of a winter blizzard sweeping the province. Sounds like nasty weather for the next 24 hours with cold temps,high wind and snow.At home is where I intend to stay especially since I discovered a screw firmly lodged in my front tire today.With the emergency donut on a front wheel drive vehicle during blizzard conditions it`s best to keep the car in the driveway. They say luck runs in threes so I assume that applies to bad luck. In the last week my Roots watch died after only a year`s usage, my new glasses melted in the sauna and the tire mated with a carpenter`s screw. My nerves! Awaiting an available shower at the gym I decided to sweat a little more in the sauna. It was pretty hot and felt good after a tough w

Merry Christmas and Happy Hanukkah! Saturday morning found me at my usual winter haunt,Nubody`s Clayton Park,aiming at the one hour spin class. Unfortunately we had one too many riders sign up for the class so I gave up my bike to another rider. I guess old Grinchy Geo does have some holiday spirit....(wink). In lieu of spinning I managed a three mile run on the treadmill and a good solid weight training session. In hinesite it was a good training day at the gym. Saturday night I saw the Aussie Pink Floyd show at the Metro Centre and it was INCREDIBLE! If you have the opportunity to catch their performance do so. Most excellent! Sunday morning found me(like a fool)perched behind some green bins in the frigid temperatures with camera in hand trying to catch some more pics of the birds visiting the feeders. They must have sensed the coming storm cause they were a ravenous lot. Once I get some decent shots then I can attempt to identify the species by comparing colors and markings. S

It was a pretty quiet weekend with the exception of my daughter having the flu.Poor thing has been sick since Thursday. My usual Saturday training day was postponed as I headed to Bridgewater and spent the day with family. Did some shopping at the Frenchie`s boutique(LOL)and had lunch afterwards. Got a rock on the windshield coming home and got a nasty chip in the glass....ugh!That really sucks! Sunday morning brought cold temps but clear skies so I experimented with the camera attempting to snap some pics(through the glass of the windows)of the subjects of my new hobby. Birdwatching. Yup......I decided a week ago that I would help out our feathered friends by putting up some feeders and suet cages. It`s kinda neat to be honest. Depending on what types of feeders you use and the type of food offered you can(hope)to attract a wide variety of birds. I`ve used a platform style of feeder for the(bigger)bully birds - Starlings,Crows and Jays.It also is frequented by my local Squirrel. I h

In the glass tonight is an Australian 2007 Angoves Nine Vines Shiraz Viognier..... "(The)Shiraz....has received a heart warming tickle from the little known Viognier grape in this eclectic, modern wine....Building on the bold, brooding red fruit and berry flavors of the shiraz the Viognier coaxes and adds further stone fruit and exotic spice...." Wow!New age Shiraz.I like it! It`s got some bite with an alcohol content of 14%. Definitely a good winter wine!

Got out Sunday morning to photograph the cyclocross championship in near perfect cyclocross weather;rain,mud and 2-6 Celsius temperatures.All that was needed to make it perfect was snow flurries! Hosted by Cyclesmith at the Seaview Park Lookoff fronting the Bedford Basin it was an ideal venue.Very good for spectators and damn difficult for the competitors. I`ve linked my Picasa web album on the right. Enjoy!

Saturday morning I managed to get in another gym duathlon;a one mile run,sixty minute high intensity spin class followed immediately by another one mile run. Add to it some core training and it was a productive morning. Ball hockey went well considering I arrived direct from Seaview Park after photographing the Provincial Cyclocross race soaked,cold and hungry. The first game I suffered through some early soft goals. At one point we were being outplayed and down 6-2. The squad rallied to tie at 9-9 only to lose on a soft goal. Troy took a slap shot from 30 feet out and,in an attempt to cut down the angle, I let the ball through my pads while moving. Damn!I should have set my feet sooner and squared to the shooter.It was a heart breaker to lose after such a nice comeback. The second game started badly. Within 20 minutes we were down 5-0. I was actually playing better but so was the other squad. I got angry and was determined to play better...at least not give up the "cheap"

In the glass tonight is a 2007 Rothschild Merlot from the South of France....."expresses all the richness of the Pays d`Oc: it displays perfect harmony between fine structure with generous tannins and very ripe red fruit flavors...." Not sure I completely understand the nuances on any wine but this selection tastes great,has a vivid dark red cherry color and is definitely a pleasure. Nice! Certainly begs me to imbide tonight but tomorrow will be a big training day since family/work commitments have resulted in no activity since Tuesday.Gotta be a good boy...maybe one more glass.(wink) Christmas tree is up, decorations dragged from the recesses of the basement and my sister in law is here to help decorate. My job is done. Oh wait....I`m the drink maker. The gals are into Appletons Estate rum with eggnog. It`s a long weekend for me as I have Monday and Tuesday off work to use up some vacation days before the end of the year. What shall I do?

3500. Reduce caloric intake by 3500 calories per week or burn 3500 calories per week through exercise and you will drop one pound. Or any combination between diet and exercise to reach 3500 calories - either burned or unconsumed. Divided by seven days it equals 500 calories per day. My winter training plan will focus on dietary habits as much as exercise regimen. Effective Dec 1 I have begun to monitor my caloric intake and my caloric expeditures on a weekly basis. Based upon my weight and age I require about 2900 calories to "keep going". Using better discretion when eating and maintaining my usual weekly exercise plan I aim to avoid my typical winter weight gain and drop some extra pounds heading into Spring and the start of the 2009 cycling season The plan.......(based upon online calculators.) Minimum weekly exercise regimen comprises the following.... Saturday 60 minute spin - c.1100 calories burned. Monday and/or Wednesday spin - c.825 calories burned per class. Stren