Bike Loop through Los Alamos, Bandelier, and White Rock

Map of Los Alamos-Bandelier-White Rock Loop

While our kids trained with Shoshin Ryu black belts from across the country at the Los Alamos YMCA, my husband Rick and I biked a gorgeous 31-mile loop beginning in Los Alamos, riding past Bandelier National Monument, through White Rock, and finally, returning to Los Alamos. Rick rode the entire loop on his mountain bike while I struggled to keep up on my road bike, but before you make fun of me, you need to see my husband who is a biking animal! The entire 31-mile loop took us just over 2 hours of riding time to complete, which does not include our short break in White Rock.

Trinity Dr., Los Alamos, view to the west

I was struck by how green and beautiful it was along this entire ride in spite of the Las Conchas fire this summer. There was actually little evidence of the fire along our route with the exception of the start of our ride where the deforested mountains west of Los Alamos was in plain sight (see photo at right). Although much of the damage was from the Cerro Grande fire over a decade earlier, there were definitely some new burn areas. For those of you who don’t know, the Las Conchas fire began the end of June and burned nearly 157,000 acres of the Santa Fe National Forest before being contained in July 2011. The fire affected over 60% of Bandelier, an area already hard hit by the Cerro Grande fire in 2000.

Welded tuff on NM-4

I had prepared myself for an intense ride this warm, sunny afternoon in northern New Mexico, and as a result, it was not as difficult as I had expected. While there were some long sustained hill climbs, especially near the end, there were also some smokin’ downhills with gorgeous views of the volcanic features for which the area is famous. If you are both a roadie and a geologist, ya gotta love this ride! Check out these pictures!

Close-up of the welded tuff

The fact that Bandelier National Monument was mostly closed was truly a blessing to all the cyclists out there on Saturday—yes, you heard me right! Traffic was unusually light for a weekend day in August, especially on NM-501 and NM-4 south of Los Alamos. We encountered only one vehicle on the 6-mile stretch between the intersection of NM-501/NM-4 and the entrance to Bandelier, making for a very pleasant ride. The only congested area was between White Rock and the turn-off onto East Jemez Road (NM-501).

Views along NM-4

We chose to ride past the entrance to Bandelier, which looked like a ghost town from our vantage point. Traffic on NM-4 southwest of White Rock was so light that we were able to move along at a quick pace, averaging 15 mph over hilly terrain. This portion of the ride was definitely my favorite part of the trip as it was both scenic and fun to ride.

As we approached White Rock, we began to encounter more vehicles. We made our first and only stop here for refreshments, which was just about right because the last 10 miles of our trip included a climb of over 1,000 feet that I needed to gather my strength to complete. Riding out of White Rock was a little congested and occasionally dangerous because the road had almost no shoulder, but after turning off onto East Jemez Road (NM-501) for the final climb to Los Alamos traffic was light once again.

Start of the final climb
Spoons up ahead!

Approximately 1.5 miles after turning off NM-4, the grade steepened and I prepared myself for the climb up East Jemez Road, which was a little challenging because I had left my quads back somewhere on NM-4. Just as I was starting to feel the burn and a bit of fatigue, we encountered spoons on the road. Okay, anyone who has read this far is probably wondering what the hell I’m talking about right now. Exhausted, I stared down at the ground, trying to maintain my cadence, when I saw a silver dinner spoon on the shoulder of the road. The first spoon was a little odd, but seeing the second silver dinner spoon was slightly comedic, and when I saw the silver soup spoon, I finally exploded with laughter. Only in Los Alamos!

Barely beat the thunderstorms!

There were several other cyclists along our route, many of whom were riding this loop in reverse, which we were later told is what the local cyclists prefer. It was a great ride but we barely escaped thunderstorms which produced a torrential downpour soon after we arrived back at the Y (check out the picture on the left).

If you want to beat the summer crowds there’s no better time to do it; however, if you intend to ride this loop be cognizant of the altitude. Los Alamos is over 7,300 feet above msl and White Rock is over 6,300 ft msl while Albuquerque averages less than 5,300 ft msl. Even this slight change in altitude will be noticeable as you ride through the area.

But I would definitely recommend this loop to all serious roadies. Other options include a side trip up to Pajarito ski area and heading west on NM-4 to Valles Caldera, which I hope to do later this fall.

As always, go out there and make it a great day!

~Lori Dotson, CPT

President, DotsoFit, LLC

All Rights Reserved (2011)

Los Alamos-Bandelier-White Rock Ride (Revised)

We have completed our 31-mile scenic bike ride through Los Alamos, Bandelier, and White Rock, and I will have a full blog post by Monday evening. The ride began at the Los Alamos YMCA at Central and Iris (~7400 ft msl), continued over Omega bridge and onto NM-501 for about 6 miles until we turned south onto NM-4, which had no traffic because Bandelier National Monument was closed. After a very pleasant 6 miles, we passed the entrance to Bandelier and continued to ride up and down the rolling mesas of NM-4 for another 10 miles before reaching White Rock (~6300 ft msl). The final climb into Los Alamos on East Jemez Road (NM-501) was a moderately comfortable 5% grade for about 5 of the final 8 miles. There's a funny story about that final climb so I encourage you to read next week's post.

It was a great ride but we barely escaped thunderstorms which produced a torrential downpour soon after we arrived back at the Y. You can view our approximate route at http://www.mapmyride.com/s/routes/view/bike-ride-map/new-mexico/los-alamos/17307492) where they rate the difficulty of this ride as Hard due to the climbing. I posted some pictures in the Photos Tab of this blog and will complete my article Monday evening because I have a hike planned for tomorrow!

In a nutshell, yes, I would recommend this ride to anyone in moderately good physical condition (not a beginner's ride!). Other rides in the area include up to the Pajarito ski area and over to Jemez Caldera. These all require intermediate to excellent physical condition due to the climbing involved.

Stay fit and healthy and as always, make it a fantastic day!

~Lori Dotson, CPT

President, DotsoFit, LLC

All Rights Reserved (2011)

Looking Past Rotten and Seeing Potential

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I See Potential!!!

Now that is an opener for you…I have to say that I absolutely love rotten fruit…well, not completely over the top rotten…but most definitely very over-ripe, brown tinged, fragrant sitting on my counter fruit.  What do I see???  I see potential…I see that with some blending and mixing that I can create wonderful healthy foods.  I look past the rotten and into the beautiful creation of OMG…this is over the top fabulous (one of my fav words) and so good for me.  YES…I even maintain a positive attitude about rotten fruit…do I toss it…NO WAY…it has potential…potential to become something better than before. This can apply to who I am as a person as well…when I was injured…did I toss in the towel…throw myself away….give-up…NO, NO, and again…NO. I saw potential with a little mixing and blending of different therapies and exercise, I DID become better than I was.  So, YES…do I go over the top about such things as rotten, over-ripe fruit…well...YES…that is ME.  I savor every small thing in life because they are truly the big things…and tonight…the rotten overripe fruit is the BIG thing that I am going to create something very special with. 

What Do You See?

 I also think…why throw away a perfect piece of rotten fruit…OH MY…what a waste of $$$$...and I am not about doing that.  In fact, as I have shared in the past, I am all about saving every penny I can, clipping that coupon, and the deals…RIGHT…who does not want a DEAL.  OK…off that save money by saving the rotten fruit soap box.  Getting back to what I am doing with two rotten bananas and pears…creating another version of my Stay Healthy Omega Muffin.  If you have been following me, you know my passion for creative Stay Healthy cooking and baking.  It is truly therapy for me.  After a long work day, I find it so much fun to make a B-line to the kitchen and let the juices flow…no pun intended…but in a way…YES.  Having a passion in life is so important with the balance of who I am….I truly enjoy working in my passion which to me is not really working.  My sharing of Stay Healthy recipes is also a way I can reach out and motivate people to please get healthy and Stay Healthy with the one life that we all have.  So…if that means saving rotten fruit and sharing what can be done to create healthy snacks…I will click on that video to do just that…share my passion for cooking, share the enjoyment of healthy baking, and showing the outcome of living this way….PRICELESS.  I hope that this Blog comes to mind the next time you have rotten overripe fruit on your counter…and can look past the blemishes and into the potential that something better can happen with a little blending and mixing.

Motivation of the Day: You Do Not Have to Get an “A” Everyday ~ a Great Client Share

Workout of the Day:

Cardio Time: 45 Minutes ARC Trainer

Ended with Ball Work for my Core/Stretch

Stay Healthy Omega Muffins

Nutrition of the Day:

Coffee, one cup

Stay Healthy Banana Omega Muffin

Post Workout Shake & ¼ cup raw pumpkin seeds

Egg Whites, palm of raw nuts, watermelon slice

Grilled Salmon

Stay Healthy Banana Pear Omega Muffin x 2 ~ fresh baked from the oven

Here to Motivate YOU!!!!

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Stay Healthy!

Youth Running

In last week’s blog on Fitting in Fitness (see 8/10/11 post) I mentioned running with your children, which prompted several questions from my readers, such as at what age should they begin running? and how far should a child run? These are not simple questions to answer because it all depends on the child, but I will provide some advice for the average child.

First, The Runners Handbook provides the following guidelines for helping children get into shape for running:

• Kindergarten through 3^rd Grade: gradually progress to 1 mile or 10 minutes of running
• 4^th through 6^th Grade: gradually progress to 2 miles or 20 minutes of running
• 7^th through 12^th Grade: gradually progress to 3 miles or 30 minutes of running

Second, The American Alliance for Health, Physical Education, Recreation and Dance (http://www.aahperd.org/) provides the following noncompetitive goal times for a one-mile run/walk:

Age	Girls	Boys
5	14:00	13:00
6	13:00	12:00
7	12:00	11:00
8	11:30	10:00
9	11:00	10:00
10	11:00	9:30
11	11:00	9:00
12	11:00	9:00
13	10:30	8:00
14	10:30	7:45
15-18	10:30	7:30

These guidelines are for an average child and not for competitive track or cross-country athletes. For information on competitive student athletes, please consult your child’s coach.

~Lori Dotson, CPT

President, DotsoFit, LLC

All Rights Reserved (2011)

I Wear a String Everyday

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I Wear A String!!!

I absolutely LOVE my string…when I wear it, I feel strong, balanced, and sexy.  I would not go anywhere without it…I wear it all day long when I am at home or on the go.  It is so important for my everyday functions for work and play.  So….what the heck am I talking about…the String…really Darla…my string is my imaginary connection to the ceiling from my upper chest that maintains correct posture all the time.  My body just like all bodies is adaptable to the functions it performs.  If I were to sit all day slouched into my computer, standing with my shoulders slumped forward, driving all crooned into the dash board, or hunched over cardio equipment…YIKES…would I be in serious muscle dysfunction.  My anterior muscles of the chest, front deltoids (shoulders), neck muscles, and even core would become tight and adapt to that position…YUCK for the lungs as well…all crunched up and not able to deliver great oxygen supply to my body…OK..NO WAY. 

Do I have my String On?

  Also, do I want to be a person who stands humped over…OK...BIG NO…not healthy, not sexy, not ME.  Let’s talk about what would happen to my back muscles…overstretched & loose to accommodate the slump…Forget it people…NO WAY.  So, I prefer to pretend that my string is attached to the ceiling from my sternum area just like a puppet…walking, working, exercising, sitting, standing, driving all in perfect posture and to maintain great body balance & avoid muscle tissue dysfunction.   

Posture Check

This is not about being vain & cocky walking with my chest puffed out…certainly not about that…it is about beautiful posture.  I have talked with so many women especially who want to hide let’s say large breasts or small breasts so they adjust their posture to ensure that all is hidden…OK…on a soap box here…STOP DOING THAT!!!!  All bodies are genetically different and we need to embrace that, stop hiding, and LOVE who we are and please start wearing that FABULOUS STRING…get that chest out, walk proud, be confident, accept yourself…and feel on top of the world.  I have to admit when I first starting wearing my string it was a conscious effort of maintaining it all the time.  I had to constantly check myself and before long, it became automatic, and is now a part of what I do to maintain my 47 year young physique.  When I wear it I can feel my core contracted and strong, the ability to take large full breaths filling my tissues with fabulous oxygen, confidence and of course...I feel very tall…lol.  Such an important topic….posture… and now you know the secret behind my STRING…it is FABULOUS and part of my Stay Healthy Life and the BEST part…now you can wear one;)

Motivation of the Day: “The greatest mistake you can make in life is to continually be afraid you will make one.”

Workout of the Day: (neck is flared :/ so limited on the upper body this week)

ARC Trainer 45 min

Body Stuff:

Variety body weight legs

Squats/variety lunges/step ups: 20 reps each exercise x 4

Nutrition of the Day: (Enjoy the Video)

Coffee: Great one cup on an early morning

Protein Shake

Pumpkin Seeds & Home-made Protein cookie

Post- Workout Shake (watermelon)

Egg Salad on Thin bun

Grilled Chicken Breast Patty & Corn (Super YUM!!!)

IF YOU ENJOYED MY BLOG, LIKE IT, LEAVE A COMMENT AND IF INSPIRED, OFFER ME A PROTEIN SHAKE!!

Stay Healthy!

Great Hikes in New Mexico Part 2: Pecos Wilderness

The Pecos Wilderness located in the Santa Fe National Forest, Pecos/Las Vegas Ranger District, is a personal favorite of mine as I have many great memories of backpacking with my husband up there when we were still dating. Last week the Forest Service completely lifted fire restrictions for the Pecos Wilderness due to the arrival of much-needed monsoonal rains. However, other areas of the Santa Fe National Forest near Jemez and Cuba are still under restrictions and natural hazards exist in those areas from the Las Conchas and the Pacheco fires. Always check with the Ranger before you head out and if you missed Part 1 of this series, you might want to review the health and safety information that I provided there (yesterday's post). 



Pecos Wilderness, June 2010 (photo courtesy of Rick Dotson)



Unlike the hikes I discussed in yesterday’s post, there’s water almost everywhere in the Pecos and this time of year you can expect it to rain every afternoon. May and June are the driest months while July and August are the wettest. If you head out between October and April, beware that winter storms are common throughout those months, but the cross-country skiing is awesome!

The quickest way to get to the Pecos Wilderness from Albuquerque is through the Santa Fe ski basin; however, I prefer to enter through the Town of Pecos. Take I-25 north to Pecos/Glorieta (Exit 299) and at the intersection of NM-50 and NM-63, turn right onto NM-63 and the Pecos Ranger Station is right there. After getting your maps and information, drive north toward the mountains to Cowles, the gateway to several great camping spots. From Cowles, you can hike to Pecos Baldy in a day, but if you plan to head up to Truchas Peak, the second highest point in New Mexico at 13,103 feet, you’d better plan on at least an overnight trip.

Bring your fly rod and a change of shoes! Several creeks and glacial lakes exist throughout the Pecos and the trout (rainbow, brown, and cutthroat) will bite! Just ask Corey who went backpacking with his dad up there last June.

Corey Dotson backpacking in the Pecos, June 2010 (photo courtesy of Rick Dotson)

There is diverse wildlife and many great photo opportunities so bring your camera and you will see bighorn sheep, deer, gray jays, and maybe even some elk. On my last trip up there, I saw a ptarmigan on Pecos Baldy.

Have fun!

~Lori Dotson, CPT
President, DotsoFit, LLC

All Rights Reserved (2011)

Great Hikes in New Mexico Part 1: Day Hikes Near Albuquerque

The Land of Enchantment is blessed with spectacular scenery and an abundance of public lands, providing the outdoor enthusiast with many great hiking and backpacking opportunities, and now with fire restrictions lifted and our national forests once again open to the public, this is a great time to begin my series on Great Hikes in New Mexico. The series will not run on consecutive days, but rather, will be interspersed with other posts throughout the year so you will have to keep checking back!

Before I get started, I must address a few health and safety concerns. Remember that these hikes are not without risk, and each year several hikers and backpackers need to be rescued due to heat exhaustion, snake bites, falls, and other calamities. Hydration is always important but even more so in our hot, dry climate. Pack plenty of fluids because most of these trails do not have water and even those that do, require disinfecting because animals, especially livestock, frequently use these waterways as a toilet! If you are new to New Mexico, take note of any altitude differences. Having experienced extreme altitude sickness myself, I can attest to its devastating effects. After spending several months at sea level, I embarked on an ambitious backpacking trip in the Pecos Wilderness that left me with nausea, headaches, and double vision by the second night. Fortunately, I was backpacking with my husband who was able to take care of me—never hike alone! Finally, we have many wild creatures lurking in our forests, including rattlesnakes, mountain lions, and black bears, and drought conditions have forced many of them closer and closer to populated areas looking for food and water so be cognizant of your surroundings. And if you encounter a wild animal, DO NOT feed it! For more information, please consult the forest service.

Let’s get started on Albuquerque-area hikes. For those of you new to the area or venturing out for the first time, a stop at the Sandia District Ranger Station in Tijeras, located on Hwy. 337 (commonly known as S. Hwy. 14) is a must. There you will find maps, directions, and trail information for hikes in the Sandia and Manzano Mountains. Many of these trails are fairly easy to find with a map which all hikers should carry regardless of experience level.

Most of the trails in the Sandia Mountains are located within 30 minutes of Albuquerque and allow day hikes only (no backpacking) so check with the Ranger regarding restrictions before you head out. A good place to start is the Tree Spring Trail on the east side of the Sandias, approximately 5 ½ miles up the Crest Hwy. The Tree Spring Trail joins the Crest Trail and the 10K Trail after about 2 miles. The Crest Trail offers fantastic views of Albuquerque and occasionally 360-degree views of the entire region. The Crest Trail itself begins in Tijeras and runs 28 miles along the crest of the Sandias. If you want to avoid all of that uphill hiking, you can access the Crest Trail at the top of the mountain, approximately 13 miles up the Crest Hwy. where it terminates at Sandia Crest. There is a $3 parking fee per vehicle in all of these areas unless you purchase an annual pass at the ranger station.

You can also reach Sandia Crest by hiking up the 8-mile La Luz Trail, which starts in the foothills on the west side of the Sandias in the far northeast part of Albuquerque. As I sit here typing this, the annual La Luz Trail Run, long a favorite of trail runners, is just finishing up. The race has become so popular that entry is now by lottery. To get to the La Luz Trail, take Tramway Blvd to Forest Rd 333 in far northeast Albuquerque; then follow the road to the Juan Tabo Picnic Area where you’ll find the trailhead in the upper lot. If you are conditioned for it, I highly recommend this hike as you will experience a wide variety of flora and fauna as you climb through 3,300 feet to Sandia Crest and the views of Albuquerque are amazing. I might also add that you can choose to do a one-way, either up or down, by taking the aerial tramway (or tram) the opposite direction, but be prepared for a short hike between the tram and the La Luz trailhead.

If you prefer to get away from the crowds, the Manzanos are the place to go since they tend to get much less traffic than the Sandias. Again, I strongly recommend obtaining a map before you head out. To get to the Manzanos, travel south on Hwy. 14 (Hwy. 337) until it intersects Hwy. 55; continue south on Hwy. 55 to the towns of Tajique, Torreon, and Manzano. Each of these towns has forest service roads that head west into the Manzano Mountains. A couple of good trails begin at, or near, the Fourth of July Campground, west of Tajique. The Fourth of July Trail, for example, begins at the campground and climbs 1.3 miles to the Manzano Crest Trail where you can experience more great views of the New Mexico landscape.

With so many great trails located within an hour of Albuquerque, it is difficult to do this article justice, but I hope this short piece will inspire you to get out, visit the ranger station in Tijeras, and find your own special hike!

~Lori Dotson, CPT

President, DotsoFit, LLC

All Rights Reserved (2011)

Make it Fun! (Martial Arts)

If you have a physical activity that you enjoy, provides you an opportunity to set goals, and gives you a sense of accomplishment and comradery, you will likely stick with it.

Corey practicing his Shoshin Ryu Jujitsu ...
July 30, 2011    

... Kaitlin showing the guys how it's done
under the watchful eye of Sensei Dehghan


Shoshin Ryu Jujitsu is a good example. It's perfect for any age and gives you the opportunity to work toward higher and higher belts with the support of a great group of people. My kids can't get enough of it!

For more information on Shoshin Ryu Albuquerque, contact Sensei Dehghan at:
http://www.abqshoshinryu.com/

~Lori Dotson, CPT
President, DotsoFit, LLC

All Rights Reserved (2011)