Winter has passed – Time to GET BUFF!

Summer is HERE! mostly…

First up:

  • Neck: 13″
  • Shoulders: 42″
  • Chest: 38″
  • Biceps: 11″
  • Waist: 37.5″
  • Hips: 38.5″
  • Thigh: 23.5″
  • Calf: 15″

Weight: 152# BF: 27% BMI: 27 

Body Fat (BF) % Categories:

Classification Women (% Fat)
Essential Fat 10-12%
Athletes 14-20%
Fitness 21-24%
Acceptable 25-31%
Obese 32% +


Understanding your Body Mass Index:

If BMI is below 18.5: considered underweight.

If BMI is between 18.5-24.9:  considered normal.

If BMI is above 30: considered overweight.

BMI is only a snap shot of what’s going and one should look at all variables such as diet and exercise habits etc.

To maintain my current weight I would need to consume 1,966-2,185 calories per day (based on my sex, height, weight, age, and activity level).

Nutritional needs based on the aforementioned calories per day:

Carbohydrates 222-320/246-356 g/day 885-1278/984-1421 cal/day
Proteins 50-173/55-192 g/day 197-689/219-765 cal/day
Fats 44-77/49-85 g/day 394-689/437-765 cal/day

Basal Metabolic Rate (BMR): 1,472 (based on sex, height, weight, and age)

Max HR for my age is 189 BPM (beats per minute) and my Target HR range is 103-16- BPM. This will be useful for when I incorporate aerobic (running, biking etc.) based exercises to my day.

One downside to being hit by a car, is being thrown off the wagon of regular exercise and good eating habits. It’s been over 9 months since and my physical activity levels have dramatically decreased. I’ve gain weight (fat mass > muscle mass) and inches (namely around my abdominals – more health issues occur with higher waist circumferences), & haven’t been biking as much (before I was hit: 20mi everyday during the week & 50+ over the weekend).

Fortunately, I now work at a Bike Share, which gives me access to bikes, though not the same as having my own. In the meantime, it is something and my commute to/from work plus test rides equals ~2-3 miles that I get to bike each day. I sometimes ride a couple miles through the cemetery or vacant parking lots. Additionally, I lift 6-13 bikes/day, 4 days/wk as part of my job. Each bike weights 52#!The weather is nicer and I’m getting outside more. I’m walking a lot and biking a little; I want to increase the biking of course and start running/racing again.

OK! now for the fun stats … 1RMs:

Even with all that said, there is some very exciting news…

Barbells:

  • Bench Press: 105# (increased! I just starting hitting 100# & now I’m only 5# from my last PR 3 yrs ago!)
  • Bent Over Rows: 90# (steady increase, 25# away from last PR 3 yrs ago)
  • Dead lift: 210# (new PR! and 40# away from current goal)
  • Squat: 145# (this was a bit of a surprise tbh but also the 2nd time I’ve hit this weight mark since last Dec and I’m only 5# away from current goal)

Dumbbells:

  • Arm Curls: 30# (another surprise & the 2nd time I’ve hit this weight mark since last Dec & only 5# away from current goal)
  • Arm Extension: 45# (new PR! since I surpassed my previously set goal, I have now up’d it to 50#)
  • Shoulder Press: 30# (still keeping it strong and am 5# away from goal)
  • Shoulder Shrug: 65# (still keeping it strong)
  • Lateral/Frontal Shoulder Raise: forgot to test this one, so no data but based on othes probs still able to lift 15#

Stacked Machines:

  • Leg Press: 286.3# (8 [45#] plates plus 45# weight of machine)
  • Calf Press: 477.2# (14 [45#] plates plus 45# weight of machine, maintained this PR from last assessment) my calves are small but mighty!!
  • Leg Extension: 170#
  • Seated Leg Curls: 170# (increased a lot since last assessment)
  • Chest Press: 125# (new PR!)
  • Lateral Pull Down: 100# 

I am really impressed with just walking and biking a few miles everyday (hills and all) and the lifting I do at work I’ve been able to gain or maintain a lot of my strength and in key areas that I had previously been concerned about. I’m very pleased to have hit 3 PR’s this assessment round, one for each category too!

Goals Again:

  • Ideal weight
    • For a person my height that is between: 110-140 lbs – so looking at 132 lbs with about 14% BF
    • Each pound of fat = ~3500 calories
    • Cut 500-1000 calories per day = 1-2 lbs a week
  • Run ultra marathon: 50K
  • The PGH Marathon was earlier this month and unfortunately, due to injuries sustained from the SUV I was unable to participate, so I’m planning to bike/run it next year.
  • Bike a Century
  • Complete a Sprint Triathlon
  • This summer I still plan on hitting the trails (hiking, biking, running), go camping, travel some (small trips), do a bike tour (weekend trip to Ohiopyle and back maybe)

 

 

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2016 Recap

A lot has happened this past year…

Academics and some Life: I graduated with my bachelor’s in exercise science now I have the fun task of finding a job – one that is hopefully relevant to my recent studies but also one that pays well and ideally that I enjoy. School isn’t the only change happening, soon I’ll be moving and am dealing with the fun of apartment hunting as well! I also spent the last 6 months cat sitting two kitties – they have now returned to their mom and my own two have adjusted to it being just us again lol!

Back in August I was hit by an SUV while riding my bike, resulting in the injury of my knees (primarily the LF) and some continuous on/off pain. I have been in recovery since then, working to re-gain my health as well as any strength, speed, or agility etc. that I had lost as a result. Overall I am pleased with my fitness levels at the end of 2016 and am just as impressed with my fitness levels considering my injuries.

Fitness: total miles ran = 202.37, total miles biked = 1504.48

  • Jan 89.94 miles running, 15.46 miles biking (13 out of 31 days)
  • Feb 25.28 miles running, 37.08 miles biking (7 out of 29 days – happy leap year)
  • March 28.01 miles running (3 out of 31 days)
  • April 126.7 miles biking (10 out of 30 days)
  • May 6.74 miles running, 328.17 miles biking (20 out of 31 days)
  • June 246.89 miles biking (23 out of 30 days)
  • July 435.88 miles biking (31 out of 31 days)
  • Aug 233.6 miles biking (13 out of 31 days)
  • Sept 6.4 miles running, 42 miles biking (6 out of 30 days)
  • Oct 13.13 miles biking (3 out of 31 days)
  • Nov 31.8 miles running, 9.06 miles biking (7 out of 30 days)
  • Dec 20.6 miles running, 16.51 miles biking (6 out of 31 days)

Final fitness check in for the year: Weight: 145# BF: 29%

Measurements: final inch count = 208.5, which is a total loss of 5″ from the start of the year and only 2.5″ more than end of 2015.

  • Neck: 13″
  • Shoulders: 41″
  • Chest: 36″
  • Biceps: 10″
  • Waist: 33″
  • Hips: 39″
  • Thigh: 22″
  • Calf: 14.5″

Barbell Max Reps: I was able to regain and maintain baseline strength from before the accident

  • Bench Press: 95#
  • Bent Over Rows: 85#
  • Dead lift: 165#
  • Squat: 145# (a new PR! this was most surprising and amazing to hit since I had lost quite a bit of strength in this area)

Dumbbell Max Reps: likewise I was able to regain / maintain baseline strength from before the accident in these areas

  • Arm Curls: 25#
  • Arm Extension: 40#
  • Shoulder Press: 30#
  • Shoulder Shrug: 60#
  • Lateral/Frontal Shoulder Raise: 15#

Stacked Machine Max Rep: same here as well

  • Leg Press: 270# (190.9# at a 40° angle)
  • Calf Press: 585# (413.595# at a 40° angle)
  • Leg Extension: 170#
  • Seated Leg Curls: 135#
  • Chest Press: 85#
  • Lateral Pull Down: 85#

Goals for 2017: 

  • Run first ultra marathon, starting with a 50k (31.06 miles)
  • Bike first century (100 miles)
  • Bike the Pittsburgh marathon course followed by running it
  • Finish another triathlon (this time completing the swimming portion)
  • Reach ideal race weight = bonus goal
  • In general; more trail bike rides and runs, mud runs
  • Bike the rails to trails PGH to DC tour (I’ve done DC to PGH)

Suns Out, Guns Out

Summer time fitness check in:

It’s been a couple months since the spring semester has let out and since I’ve been back state side (more on my Taiwan trip to come, my bad for the delay!).

Here’s what I’ve been up to in my fitness game.

First up – Measurements:

  • Neck: 13″
  • Shoulders: 41″
  • Chest: 36″
  • Biceps: 11.5″
  • Waist: 32″
  • Hips: 39″
  • Thigh: 22″
  • Calf: 14.5″

Weight: 142.8# BF: 21%

Next up – 1RMs:

Barbells:

  • Bench Press: 100#
  • Bent Over Rows: 90#
  • Dead lift: 205# (new PR!)
  • Squat: 125#

Dumbbells:

  • Arm Curls: 25#
  • Arm Extension: 40#
  • Shoulder Press: 30#
  • Shoulder Shrug: 60#
  • Lateral/Frontal Shoulder Raise: 15#

Stacked Machines:

  • Leg Press: 315# (222.705# at a 40° angle)
  • Calf Press: 585# (413.595# at a 40° angle – another new PR!)
  • Leg Extension: 175#
  • Seated Leg Curls: 145#
  • Hip Abduction: maxed out
  • Hip Adduction: maxed out
  • Chest Press: 100#
  • Lateral Pull Down: 100#
  • Seated Rows: 100#

Haven’t done much running at all this year; missed the PGH Marathon (ran every year since 2010) due to being out of the country (which is a pretty cool reason) but I’ve been biking everywhere and doing my best to keep up with the National Bike Challenge (May – Sept). I’ve also been hitting the gym for some lifting time about 2-3x a week, keeping it casual with alternating upper/lower body focus days plus some abdominal work.

https://i0.wp.com/i.istockimg.com/file_thumbview_approve/64753543/5/stock-photo-64753543-man-practising-weightlifting.jpg

Upper body focus days:

  • Bench press
  • Lat pull downs
  • Bent rows
  • Biceps curls
  • Triceps extensions
  • Overhead press

Abdominals:

  • Incline crunches
  • Incline Russian twists with medicine ball
  • Oblique bends with plate

Lower body focus days:

  • Squats – barbell, on bosu ball, free weights
  • Deadlifts – barbell
  • Leg / Calf press – hip sled
  • Lunges – weighted with plates or dumbbells, walking

Abdominals: variations of above list

Biking:

Stats:
Challenge:
  • 969.2 miles in 46 days
Year to date:
  • 1,359.7 miles in 82 days

January – 13 out of 31 days, 106.1 miles total

February – 7 out of 29 days, 62.5 miles total

March – 3 out of 31 days, 29.2 miles total

April – 13 out of 30 days, 192.8 miles total

May – 20 out of 31 days, 440.6 miles total

June – 25 out of 30 days, 509.6 miles total

July – just started

Aside from commuting I’ve been hitting up some trails and going on group rides at least once a week. Including: Steel City Roll (first Mon of each month – next ride 07.04.16), 412 Flock (third Fri of each month – next ride 07.15.16), PGH undies ride (last Thur of each month – just went on one last night 06.30.16, next ride 07.28.16) and random rides with friends around Pittsburgh, the #LunchLoop (new) with HealthyRidePGH and BikePGH (06.17.16, 07.14.16, and 08.23.16) as well as OpenStreetsPGH (last Sun of May, June, July – new route this month) again with with HealthyRidePGH and BikePGH. For those in the Pittsburgh area feel free to come out and join me for these monthly group rides!

Frigid Bitch 2016

Way over due but here it is, deets on the Third Annual Frigid Bitch! Pittsburgh’s own alley cat bike race put together via our very own Pittsburgh Babes on Bikes leader, Anna Lena! This was my second time completing this race and it was colder and more frigid than last years with wind speeds of up to 25mph and roads covered in snow and ice.

 photo 6snowy bikes start_zpss6h7bk7p.jpg

This year was the real deal! We had 41 riders showed up this year. As per usual we rolled up at the House of Ragging Women; grabbed our cards, maps and manifestos and began plotting routes for completing the most checkpoints in the shortest amount of time.

spokecard and map

manifesto

Just before the 2pm start mark we gathered up to listen to the rules:

  • 6 regular checkpoints,
  • 2 unmanned bonus checkpoints,
  • and 1 secret checkpoint only known by the Ricketts Boys @ the double intersections of Stanton and McCandles

Regular checkpoints were opened til 4; racers had til 5pm to get back to the HoRW. Winners were determined by who hit up the most checkpoints and got back the fastest. Even if riding with teams, on the last stretch back it was every woman for themselves! After that we toss on our gear and rolled out to the start line at Bruce St.

On the mark, the whistle was blown and we were off! At the end of the street we start to see groups splitting off, some turning right and continuing down to Butler St. while others split left after that right turn.

Rundown of the Checkpoints:

FB 2016 map

Screenshot 2016-06-19 18.52.42

FB elevation chart w grades

First checkpoint up for my group: we rode up to Penn Ave., crossed it then rode down to Liberty Ave. connecting to S Aiken then to the bottom of Negley at Fifth Ave. After which we had to climb Negley to finish this first checkpoint, no one was happy about this climb! I ended up having to delayer some at this point – I was really prepared this year!

Next stop for us was one of the bonus spots: The Rubble of the Greenfield Bridge at the end of Pocusset. On the way there I totally hit some ice and slid a couple feet, luckily I was padded with clothing and my pannier caught most of the fall but I did have to reset my seat and my light holder busted. Missing the pic with me in it but here’s part of my group. Quick whiskey and vodka break 😛 then we headed out to the next point.

Next up: Joncaire @ Boundary St. where we had to start from the bottom then ride uphill on cobblestone to Iron City Bikes in Oakland in order to complete the checkpoint. I rode up about half the way before I had to pop off and walk the rest the way up.

 photo group_zps9m83ry3d.jpg

Next stop: The Dead End of Romeo in South Oakland. It took our group a min to find this as we rode past the turning street and had to circle back.

Quick pause for some water, booze, and faux dogs on da grill after that we had to carry our bikes down the long staircase to Bates St. Here our group merged with some others and crossed paths with another going the opposite direction.

 photo bikepgh_zpsws2kvodt.jpg

 photo intersection wide_zpsbyn2e0dd.jpg

 photo alyssa_zpsuj1aoqmf.jpg

We then rode down Bates and popped over to the trail to downtown onto Grant St. It’s on the trail to town that I start to fall a bit behind, my smaller tires were not quite able to push through the fresh snow as fast as the others and by the time I got to the corner of Grant where the GLCC is located I lost sight of my group and noticed time was dwindling down. With only maybe 20-30 minutes left to either get over to the N Shore and N Side and get 1 or 2 more checkpoints but risk being late or head back with less checkpoints but on time, I made the decision to head back. I turned down Penn and rode back to the HoRW.

Check points I didn’t get to:

The Abandoned Barge on the North Shore Trail (marked with pink XXXs)

The Intersections of Stanton and McCandless – where the location of the secret checkpoint was revealed at which turned out to be Espresso A Mano on Butler St.

Commonplace Coffee at Buena Vista and Jacksonia over in the N Side

The other unmanned bonus checkpoint The Submarine at the Carnegie Science Center off the 3RHT

I was very glad that I decided to head back, I ended up being one of the first few back even though I didn’t hit up as many checkpoints as I would have liked (last year was against a smaller group and with less checkpoints so I was able to hit them all up and make it back in time). I still had a blast and met a lot of cool new friends. This year was also great because I lived closer to the start line and so when I got back I was able to head home, shower and put on clean, dry, warm clothes then head back over for the winner announcements, prizes and after party (so I def won there).

The Swag:

  • multiple Chrome bags
  • multiple tool rolls
  • a certificate for a pair of DZR shoes
  • a Surly women’s wool jersey
  • Analog Forest’s Sparkle Pony jersey
  • jerseys and shorts/bibs from Bicycle Times, Dirt Rag, Aerotech
  • a 10 pack of spin classes from Steel Revolution
  • wind jackets
  • road shoes
  • a giant pile of comic books from Phantom of the Attic
  • lots of other goodies: locks, lights, computers, saddles, pumps, tires etc. from The Appalacian Bicycle Racing Association
  • lots of saddle bag and bells
  • a slew of handmade bikey candles from North Ave Candle company
  • Garbella garments and handmade pins
  • passes to the Wheel Mill
  • a pile of socks
  • a BikePGH membership in a bottle
  • $300 in gift certificates to Free Ride
  • winter gear
  • bike magazine subscriptions
  • many flasks
  • tons of toe clips and a helmet from Iron City Bikes
  • La Prima Espresso coffee
  • random fun stuff from the Mattress Factory
  • approx. a billion T Shirts and water bottles

Needless to say, regardless of where you placed, everyone went home with some swag!

My Swag:

Winners of this year’s Frigid Bitch:

Veteran Bitches:

This year was an absolute blast and I was so thrilled to see so many ladies that came out to race. Mad thanks to the volunteers who came out to support us with love, hand warmers, food and booze!

Additional footage:

Keeping the momentum going

Exercise recap from 2015 flowing right into 2016 and keeping it going.

January:

  • Training Runs and Races: 11.5 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 15.7 miles
  • Gym: 9x
  • Kayaking

February:

  • Commuting, Training, Touring & Recreational Bike Rides: 34.2 miles
  • Gym: 6x
  • Kayaking

March:

  • Training Runs and Races: 27.38 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 74.3 miles
  • Gym: 8x

April:

  • Training Runs and Races: 5.1 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 46.4 miles

May:

  • Training Runs and Races: 20.54 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 76.5 miles
  • Gym: 3x

June:

  • Training Runs and Races: 77.11 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 438.2 miles
  • Hiking: 8 miles
  • Gym: 3x

July:

  • Training Runs and Races: 97.08 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 1,149.2 miles
  • Gym: 3x

August:

  • Training Runs and Races: 117.02 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 907.2 miles
  • Gym: 3x

September:

  • Training Runs and Races: 22.6 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 359.5 miles
  • Gym: 25x

October:

  • Training Runs and Races: 25.54 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 428.9 miles
  • Gym: 24x

November:

  • Training Runs and Races: 23.14 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 254 miles
  • Gym: 20x

December:

  • Training Runs and Races: 67.38 miles
  • Commuting, Training, Touring & Recreational Bike Rides: 133.6 miles
  • Gym: 10x

 Goals for 2016:

  • continue to PR at each milestone distances
  • PR in weight lifting (bench, squat and dead lift)
  • summer bike tour
  • officially complete pgh triathlon
  • officially complete the dirty dozen

2015 National Bike Challenge

I wrote about this year’s national bike challenge in one of my fitness updates but here is a recap of this year (12 months) in biking mileage.

Jan bike milesFeb bike milesMarch bike mlesApril bike miles

Official challenge begins:

May bike milesJune bike milesJuly bike milesAug bike miles

Official challenge ends: Sept bike milesOct bike milesNov bike milesDec bike miles

I biked nearly 4,000 miles this year totaling at 3,917.7 miles

These miles are totaled from commuting to and from work, school, errands… from training in the gym and touring around Pittsburgh and the surrounding areas

2015 Pittsburgh Dirty Dozen Bike Race

When I first heard about this event, I thought “no way! this is insane! you gotta be on some other level of crazy to do this!” About a year goes by and as I’m watching the latest videos and reading about that years event I start to think “I could probably do this but I’d break it up over the course of a year and complete a hill a month with a bonus hill during one of the months” – thinking I could split of the levels of difficulty and pair the more difficult ones during the fairer weather months. Another year goes by and I’m totally convinced that I could do this but again probably during fair weather because I hate the cold so much. Then this year’s event crept up and as the month then the week then the weekend of the race approached I was convinced I was ready to try the Dirty Dozen 13 hills.

I didn’t participate in the official race (that is another goal for another year) but I did attempt each of the hills; completing only a few of them from bottom to top and mostly falling over a lot and having to walk my bike the rest the way. I collected my fair share of bruises but nothing too deep and while I was super sore that day and a little still the next I was able to go on and run a 5K the following morning. Stretching, massage and foam rolling were my best tools/friends in decreasing the amount of soreness (particularly DOMS) and pain I was in. Stairs were essentially my mortal enemy, reminding me of my pain every time I had to climb down them.

The 33nd Annual Dirty Dozen up Pittsburgh’s 13 steepest hills took place on Saturday, November 28th at 10am. Usually on the day of this bike race it is snowing outside and dreadfully cold but this year it was rainy and mildly chilly mostly b/c of the rain thus a good year to make my first attempt.

Meet up: Bud Harris Cycling Track @ 1401 Washington Blvd. (Since I did this on my own/ this was kind of like a practice ride for me I didn’t actually meet up with anyone but wanted to stay true to the cue sheet to get the best idea of how this event would go.)

Route: ~50 miles long (including my commute to & from my total mileage was ~60 miles)

Estimated Time: ~5 hours (including my commute to & from the start/finish my total time was 5.5-6 hours) -> (during the race riders bike neutral b/w hills + there are 2 stops for snacks and drinks)

Race rules: (again staying true to the experience I followed these but instead of a whistle I just started speeding up when I got to the bottom of one of the hills) ride neutral = no racing b/w hills, at the sound of the whistle at the bottom of each hill start racing. 2 exceptions = before the 3rd hill (Berryhill) and b/w the last 2 hills where the whistle sounds early

The Dirty Dozen’s 13 Hills:

  1. Center Ave./ Guyasuta Rd. in Aspinwall
  2. Ravine St./ Sharps Hill in Sharpsburg
  3. Bery Hill Rd. b/w Saxonburg Blvd. and Middle Rd. in O’Hara
  4. High St./ Seavey Rd. in Etna
  5. Logan St. in Millvale
  6. Rialto St. across from the 31st St. Bridge
  7. Suffolk/ Hazelton/ Burgess streets on North Side
  8. Sycamore St. on Mt. Washington
  9. Canton Ave. in Beechview
  10. Boustead St. in Beechview
  11. Welsh Way on the South Side
  12. Barry/ Holt/ Eleanor streets on the South Side
  13. Flowers Ave./ Telsa St. in Hazelwood

Dirty Dozen route

Cue Sheet: Read as Cumulative Miles -> Distance (mi) -> Location -> Cue Notes -> Direction -> Elevation
0mi 0mi Highland Park NNE 4° 766.2ft
0.68mi 0.68mi LF onto Allegheny River Blvd. NNW 315° 748ft
0.99mi 0.31mi RT lane onto Highland Park Bridge NNW 331° 813.6ft
1.45mi 0.46mi Aspinwall Take 1st RT off of bridge into Aspinwall. ESE 91° 754.6ft
1.77mi 0.32mi LF at 2nd light onto Center Ave. NNE 19° 757.9ft
2.19mi 0.42mi Hill #1 starts here. NNW 335° 899ft
2.41mi 0.22mi LF around fire station, RT on Guyasuta Road. NNW 347° 1007.2ft
2.69mi 0.28mi Top of Hill #1. LF on Buckingham to Hunt Rd. NW 295° 1138.5ft

DD hill 1 Center Ave. Guyasuta Rd. 0.90 milesDD hill 1 elevation
3.3mi 0.61mi RT, still on Buckingham. NE 31° 1168ft
3.68mi 0.38mi LF on Hunt Rd. WNW 287° 1030.2ft
4.6mi 0.93mi Cont. on Maurers Lane. W 258° 1063ft
4.72mi 0.12mi LF on Kittanning Pike. S 169° 1095.8ft
5.77mi 1.05mi Under 28, cont. on Canal St. WSW 232° 751.3ft
6.01mi 0.24mi Etna LF on 13th St. W 254° 741.5ft
6.09mi 0.08mi LF on Clay St. WNW 272° 734.9ft
6.45mi 0.35mi RT on High St. E 74° 754.6ft
6.47mi 0.03mi LF on Ravine St. Hill #2 starts. N 0° 754.6ft
6.81mi 0.34mi LF on Sharps Hill Rd. NW 297° 1017.1ft
7.15mi 0.34mi Top of Hill #2. NNW 358° 1181.1ft

DD hill 2 elevationDD hill 2 Ravine St. Sharps Hill in Sharpsburg 1.2 miles
7.57mi 0.42mi RT on Kittanning St. becomes Dorseyville Rd. NE 36° 1154.9ft
9.89mi 2.32mi Shaler LF at stop sign onto Brownshill Rd. DESCEND
SITTING UP, HANDS ON THE DROPS. Stop sign at the bottom at the intersection with Saxonburg Blvd. = can’t see oncoming traffic. not much rollout before stop sign, dab brakes occasionally on way down, so that you can stop. DON’T ROLL ACROSS & GET SPLATTED! tight LF/RT onto the asphalt wall of Berryhill. WNW 281° 1118.8ft
10.34mi 0.45mi LF/RT onto Berryhill Road. Hill #3 starts. W 268° 876ft
10.54mi 0.2mi Top of hill #3. NW 312° 1056.4ft

DD hill 3 Bery Hill Rd. between Saxonburg Blvd. and Middle Rd. in O'hara 0.80 milesDD hill 3 elevation
11.12mi 0.58mi LF on Middle Rd. to Etna. WSW 229° 1138.5ft
13.19mi 2.07mi Merge w/Saxonburg Blvd. SW 220° 754.6ft
13.22mi 0.03mi LF on Route 8, go through Etna business stretch. SE 121° 748ft
13.94mi 0.72mi RT turn lane. RT turn at light across RR tracks, then LF on Butler St. SE 132° 757.9ft
14.32mi 0.37mi Right at 1st light on High St. Hill #4. starts. W 269° 754.6ft
14.53mi 0.21mi At top of High St., turn RT on Morelock then LF on Seavey and cont. up hill. NNW 345° 889.1ft
15.51mi 0.98mi RT on Davis. WNW 272° 925.2ft
15.61mi 0.09mi LF on Seavey Road. SW 204° 849.7ft
16.18mi 0.57mi Millvale LF on Evergreen. SSW 194° 771ft
17.19mi 1.02mi RT before 28 onto East Ohio St. WSW 230° 738.2ft
17.4mi 0.21mi RT in front of concrete wall, Maryland Ave. NW 300° 767.7ft

DD hill 4 elevationDD hill 4 High St. Seavey Rd. in Etna 0.80 miles
17.44mi 0.04mi 1st LF on Logan. Hill #5 starts. WSW 242° 780.8ft
17.67mi 0.23mi Top of Hill #5. LF on Pittview. SSE 143° 1026.9ft

DD hill 6 elevationDD hill 6 Rialto St. across from the 31st St. Bridge 0.09 miles
18.49mi 0.82mi Mt. Troy LF on Mt. Troy Rd. SW 205° 990.8ft
18.64mi 0.15mi LF on Rialto, park on RT at big intersection w/Ley Street. SSE 147° 905.5ft
18.75mi 0.11mi Down to East Ohio St., back up Rialto to Top of Hill #6 at Ley St. BE VERY CAREFUL! Very steep hill with very little rollout at the bottom before stop sign at route 28. CARRY BIKE AT LEAST HALFWAY DOWN SO CAN STOP BEFORE ROLLING INTO TRAFFIC &  SPLATTING ON 28. SE 122° 879.3ft

DD hill 7 elevationDD hill 7 statsDD hill 7 Suffolk Hazelton Burgss streets on North Side 0.60 miles

19.03mi 0.28mi LF on Lowrie St. to Troy Hill Rd. SSW 186° 882.5ft
19.4mi 0.37mi LF on Troy Hill Rd. SSE 157° 899ft
19.91mi 0.51mi says “Peralta,” but you actually cont. on Mt. Troy. WSW 234° 754.6ft
20.1mi 0.19mi RT on Chestnut. NNW 348° 771ft
20.16mi 0.06mi LF on Suismon. W 255° 757.9ft
20.29mi 0.13mi RT on Madison. NNW 345° 757.9ft
20.5mi 0.21mi Cont, on East St. NNW 340° 767.7ft
21.24mi 0.74mi LF on Suffolk, Hill #7 starts. WSW 243° 859.6ft
21.52mi 0.29mi RT on Hazelton, cont. up Hill #7. NNW 346° 1108.9ft
21.59mi 0.06mi LF on Burgess, cont. up Hill #7. W 257° 1164.7ft
21.79mi 0.2mi Top of Hill #7. Go LF on Perrysville. SSW 191° 1112.2ft

DD hill 7 elevationDD hill 7 statsDD hill 7 Suffolk Hazelton Burgss streets on North Side 0.60 miles
21.83mi 0.04mi North Side Bear RT on Federal St. SSW 188° 1112.2ft
22.77mi 0.94mi Pedal around Allegheny Center Mall. W 255° 767.7ft
23.24mi 0.47mi RT on Federal St. South, cross 6th St. Bridge. S 168° 738.2ft
23.76mi 0.52mi RT on Penn. WSW 236° 0ft
23.87mi 0.11mi LF at Gateway Center. S 178° 725.1ft
23.93mi 0.05mi Downtown SW 203° 731.6ft
24.06mi 0.13mi LF on Blvd. of the Allies. SE 116° 734.9ft
24.35mi 0.29mi RT on Smithfield St. cross bridge. SW 207° 744.8ft
24.78mi 0.43mi Left on Carson St. go under the RR & bear RT on Arlington. SE 124° 738.2ft
25.01mi 0.23mi RT on Sycamore St. Hill #8. WNW 277° 777.6ft

DD hill 8 elevationDD hill 8 Sycamore St. on Mt. Washington 0.50 miles
25.46mi 0.45mi RT on Wyoming. NNE 8° 1086ft
25.54mi 0.07mi Mt. Washington LF on Grandview. NW 305° 1102.4ft
26.01mi 0.47mi LF on Merrimac. SSW 190° 1115.5ft
26.37mi 0.36mi RT on Woodruff. SW 223° 994.1ft
26.83mi 0.46mi LF on Saw Mill Run (Route 51). SSE 144° 810.4ft
27.51mi 0.69mi RT on Crane. W 262° 833.3ft
28.39mi 0.88mi LF on Banksville Road. SSW 188° 892.4ft
28.86mi 0.47mi Beechview LF on Coast Ave. ESE 105° 951.4ft
28.96mi 0.11mi LF on Canton, Hill #9, steepest paved road in the world (37% grade). NNW 356° 990.8ft

DD hill 9 elevation

29.03mi 0.06mi Back down Canton, RT on Coast back to Banksville Road. S 175° 1030.2ft
29.41mi 0.38mi LF on Wenzell Ave. S 162° 974.4ft
29.56mi 0.15mi LF on Boustead St. Hill #10 starts. E 89° 1053.1ft
29.79mi 0.22mi Top of hill #10, 1st saltbox on Broadway side of Boustead. LF on Broadway. ENE 56° 1204.1ft
29.87mi 0.08mi RT on Pauline Ave. ENE 56° 1204.1ft
30.65mi 0.78mi LF on West Liberty. [Race day, go through the Liberty Tubes to a RT on McArdle] Otherwise: detour around the tunnel via
Broadway -> Suburban -> LF on Fallowfield -> RT on Crane -> RT on route 51 -> LF on Warrington (go up the hill) -> LF on Arlington (and go back down) -> RT on McArdle. NE 40° 948.2ft
32.45mi 1.8mi RT on McArdle. ESE 112° 856.3ft
33.05mi 0.6mi RT on 10th St. SSW 181° 761.2ft
33.09mi 0.04mi LF on Freyburg. E 89° 777.6ft
33.2mi 0.11mi RT on 12th Street. S 176° 764.4ft
33.32mi 0.11mi RT on Welsh Way, Hill #11, then back down. WNW 283° 813.6ft

DD hill 11 elevationDD hill 11 Welsh Way on the Southside 0.20 miles
33.71mi 0.4mi LF on 12th St. NNE 9° 816.9ft
33.89mi 0.18mi RT on Sarah St. ESE 95° 754.6ft
34.11mi 0.22mi RT on 17th. SSW 183° 754.6ft
34.15mi 0.04mi LF on Jane St. ESE 94° 754.6ft
35.01mi 0.86mi Hairpin RT onto Barry St. (bottom of hill #12a). W 269° 794ft
35.2mi 0.19mi Cont. on Holt St. (hill #12a). WNW 284° 944.9ft
35.3mi 0.1mi LF on Eleanor St. (hill #12b). S 172° 981ft
35.63mi 0.33mi Top of Hill #12. RT on Arlington. W 261° 1177.8ft

DD hill 12 Barry Holt Eleanor streets on the Southside 0.60 milesDD hill 12 elevation
36.66mi 1.03mi Bear LF on Wagner St. SSE 149° 915.4ft
36.84mi 0.19mi LF on Becks Run Rd. back to Carson St. ENE 62° 866.1ft
38.04mi 1.19mi RT on Carson to the Glenwood Bridge. S 159° 738.2ft
39.78mi 1.74mi Pass under route 885, stay towards the LF, follow signs for 837/885N, Glenwood Bridge. The ramp for the bridge is a LEFT HAND EXIT from East Carson St. just as you pass under the bridge. SE 124° 738.2ft
39.91mi 0.13mi go under Riverton St. en route to the ramp for the bridge, which is the 1st RT after under Riverton Street. S 174° 751.3ft
40.05mi 0.14mi Cross the Monongahela on the Glenwood Bridge. NNW 357° 774.3ft
40.61mi 0.56mi Hazelwood 885 becomes 2nd Ave. WNW 279° 777.6ft
41.5mi 0.89mi RT on Flowers Ave. Hill #13a. E 75° 774.3ft
41.86mi 0.36mi RT on Nansen St. SE 114° 833.3ft
41.95mi 0.09mi LF on Kilbourne St. ENE 46° 889.1ft
42.2mi 0.25mi LF on Tesla St. (Hill 13b). NNW 334° 1049.9ft
42.48mi 0.28mi Greenfield Top of Hill #13, end of race. Rest of route takes back to Washington Oval. Turn RT on Harlem St. NE 41° 1145ft

DD hill 13 elevationDD hill 13 Flowers Ave. Tesla St. in Hazelwood 1.0 miles
42.59mi 0.11mi LF on Calvary Street. NNW 317° 1131.9ft
42.65mi 0.05mi RT on Frayne Street. NNW 355° 1115.5ft
42.68mi 0.03mi RT on Hazelwood Ave. ENE 64° 1138.5ft
42.98mi 0.31mi OPTION: turn LF on Murray to Forbes, RT on Forbes, LF on Beechwood to 5th OR can go down the hill & pick up the other end of Beechwood directly, which is a slightly quieter road than are Murray & Forbes. ESE 94° 1072.8ft
43.04mi 0.06mi 5-way intersection. Beechwood angles off to the RT ahead of you. SE 126° 1053.1ft
44.28mi 1.24mi LF at stop sign, cont. on Beechwood. NNE 16° 1138.5ft
44.6mi 0.31mi Squirrel Hill NNE 1° 1135.2ft
46.86mi 2.27mi Shadyside RT on 5th Ave. E 79° 951.4ft
47.42mi 0.55mi Cross Frankstown, 5th Ave. becomes Washington Boulevard. NE 29° 892.4ft
48.57mi 1.16mi Finish at Washington Oval. NNE 3° 764.4ft

dirty dozen course

dirty dozen elevationdirty dozen elevation with grade

 

Hill #6 Rialto St. = 5th steepest hill in Pittsburgh at 25% grade

Hill #9 Canton Ave. = the steepest hill in Pittsburgh at 37% grade

Hill #10 Boustead St. = 3rd steepest hill in Pittsburgh at 29% grade

Til next year! Here’s a couple videos I found recounting the event:

Pittsburgh Dirty Dozen Bike Race

2015 Pittsburgh Dirty Dozen Bike Race- Canton Ave.