Last night I did most of the workout below. I think I need to work on technique a little more with the squats and dead lifts. They just don't feel right. After I finished I asked the gym manager and trainer how to do Dead Lifts and he showed me. He explained that I should feel it in my glutes and not my lower back. Although I spent an hr lifting, I don't think I got the desired workout. I may try again Weds.
Week 1 & 2 (Mondays and Thursdays)
Squat: 3×12 (technique)
Leg press: 2×12
Leg curl: 2×12
Bench press: 2×12
Chinups: 2×8
Dead lift: 3×5 (technique)
This morning I climbed on the bike for a 90min endurance ride. I got 50min. There are a few reasons that I cut my ride short. First, I don't have a plan this week. It is a rest week for me so I can be rested for my fitness test and before my training officially starts. When I have a plan, I try harder to get the scheduled hours/minutes. Secondly, I am in a serious calorie deficet. I thought I could get on the trainer to burn off more calories. I did but each minute seemed like an eternity. Lastly, I am not ready for the trainer... maybe this is from the calorie deficet too. I am going to do another week with this diet extreme then moderate it to a more reasonable diet.
Tuesday, November 30, 2010
Monday, November 29, 2010
Last Week - Wrap up
Last week I felt like I accomplished all of my goals. I wanted to ramp up my saddle time, get started with my weight training, and start watching my weight.
I had some decent time in the saddle last week. I was motivated to get on the trainer for 1:30hrs and I did a 1:00hr spin class Monday.
Thanksgiving day, I did no training. That was ok, I just scheduled in a rest day and bumped up my Friday training time which is normaly a light day of about 1:00hr or so. The plan was to ride 2hrs. Done. I went out alone to do a Aerobic/High Cadence ride. I was motivated to do more but decided to just keep to the schedule.
Saturday, my schedule called for a 2:00hr base Aerobic ride. I headed south down the keystone trail for this ride. I enjoyed the ride. 100rpms is starting to be the cadence of choice for me. I decided that on the flats I am going to try to keep my cadence at least 100. Then on any incline up, I will try to keep cadence 90 - 100rpms. I don't have much power yet at these high cadences but I figure that will come.
Sunday, I had a 3:00hr ride scheduled. I decided to ride my SS at Tranquility with some team members. I rode for an hour to make up some time. I should note that it was very windy Sunday. Wind gusts were up to 30+mph. This ride definatly did not fit into my training plan. I spent too much time over zone 2 HR. It was more like a Force/Hill workout than a Aerobic Base workout. It was a good break from "The Plan" while getting some training. I am sure it was helpful in some ways.
I was able to hit the weights on Friday too. I found a weight routine for cyclist. I like it because it gets you out of the gym in about an hour. Also, it really seems to blast the legst and some core body elements. I added situps and straight leg dead lifts to the mix.
Finally, I started on my diet. I needed to. After Turkey dinner, my weight jump to over 200lbs... yikes, stop the bleeding!! Right now I am happy to say, I am under 200lbs again. I need to make weight loss the prime focus of my training routine.
I had some decent time in the saddle last week. I was motivated to get on the trainer for 1:30hrs and I did a 1:00hr spin class Monday.
Thanksgiving day, I did no training. That was ok, I just scheduled in a rest day and bumped up my Friday training time which is normaly a light day of about 1:00hr or so. The plan was to ride 2hrs. Done. I went out alone to do a Aerobic/High Cadence ride. I was motivated to do more but decided to just keep to the schedule.
Saturday, my schedule called for a 2:00hr base Aerobic ride. I headed south down the keystone trail for this ride. I enjoyed the ride. 100rpms is starting to be the cadence of choice for me. I decided that on the flats I am going to try to keep my cadence at least 100. Then on any incline up, I will try to keep cadence 90 - 100rpms. I don't have much power yet at these high cadences but I figure that will come.
Sunday, I had a 3:00hr ride scheduled. I decided to ride my SS at Tranquility with some team members. I rode for an hour to make up some time. I should note that it was very windy Sunday. Wind gusts were up to 30+mph. This ride definatly did not fit into my training plan. I spent too much time over zone 2 HR. It was more like a Force/Hill workout than a Aerobic Base workout. It was a good break from "The Plan" while getting some training. I am sure it was helpful in some ways.
I was able to hit the weights on Friday too. I found a weight routine for cyclist. I like it because it gets you out of the gym in about an hour. Also, it really seems to blast the legst and some core body elements. I added situps and straight leg dead lifts to the mix.
Finally, I started on my diet. I needed to. After Turkey dinner, my weight jump to over 200lbs... yikes, stop the bleeding!! Right now I am happy to say, I am under 200lbs again. I need to make weight loss the prime focus of my training routine.
Monday, November 22, 2010
Relative Warmth
Being warm on a ride is relative to how well you dress. For this weekends rides, I felt cold most of the way. I thought I had picked out the appropriate clothes. If it is below 40, I usually wear my Pearl Izumi Amfib bib tights, a base layer a jersey, Lake boots, Pearl Izumi gloves and a Balaclava (sp?). Usually, I stay pretty warm. This weekend it wasn't so.
I felt cold for the entire ride. Maybe it is because this year I have been spoiled with the relatively nice weather. If there is a nice thing about doing a ride when you are chilled to the bone, it is when the ride is over. Sunday, all I thought about for the last 10miles was the big canister of instant cocao. When I got home I started heating a batch of hot chocolate while I got into some warm clothes. There was some homemade Chicken Soup to warm up too. Thanks to my wife :)
This weekends workouts included a trip to the gym for some weightlifting. It was my first time back since probably last march. I did light weight and very high reps for everything. Mostly to get use to the range of motion. It was so easy I started questioning why I was there. I think I accomplished my mission because Sunday I start feeling the affects of the workout in my legs and upper body.
Saturday, I did a 3:10hr ride up to Ft Calhoun. I had plenty of energy for the whole ride. Again the focus for the ride was high cadence and HR no higher than Zone 2 (155bpm). The hill North of NP Dodge park always seems to spike my HR. So instead of riding up it, I got off the bike and walked in order to keep in the proper training zone.
Sunday, I rode on the Iowa side of the river. The plan was to ride to Missouri valley. This is a relativly flat route with a steep bump early(walked up this one too) and a longer 4-6% grade later by Honey Creek. Most of the course was flat. I was cold most of the way. When I road through Cresent, I had been riding for about an hour. Missouri Valley was still 14 miles away. So I decided to ride another 30min then turn around. I just wanted to be done. Even though this ride was 3hrs long, I felt like I was training for only 2hrs. After about 2hrs I didn't care about my cadence or HR. I just wanted to finish.
I am glad today is a rest day.
I felt cold for the entire ride. Maybe it is because this year I have been spoiled with the relatively nice weather. If there is a nice thing about doing a ride when you are chilled to the bone, it is when the ride is over. Sunday, all I thought about for the last 10miles was the big canister of instant cocao. When I got home I started heating a batch of hot chocolate while I got into some warm clothes. There was some homemade Chicken Soup to warm up too. Thanks to my wife :)
This weekends workouts included a trip to the gym for some weightlifting. It was my first time back since probably last march. I did light weight and very high reps for everything. Mostly to get use to the range of motion. It was so easy I started questioning why I was there. I think I accomplished my mission because Sunday I start feeling the affects of the workout in my legs and upper body.
Saturday, I did a 3:10hr ride up to Ft Calhoun. I had plenty of energy for the whole ride. Again the focus for the ride was high cadence and HR no higher than Zone 2 (155bpm). The hill North of NP Dodge park always seems to spike my HR. So instead of riding up it, I got off the bike and walked in order to keep in the proper training zone.
Sunday, I rode on the Iowa side of the river. The plan was to ride to Missouri valley. This is a relativly flat route with a steep bump early(walked up this one too) and a longer 4-6% grade later by Honey Creek. Most of the course was flat. I was cold most of the way. When I road through Cresent, I had been riding for about an hour. Missouri Valley was still 14 miles away. So I decided to ride another 30min then turn around. I just wanted to be done. Even though this ride was 3hrs long, I felt like I was training for only 2hrs. After about 2hrs I didn't care about my cadence or HR. I just wanted to finish.
I am glad today is a rest day.
Friday, November 19, 2010
Outside
Yes, I stole that title from the Algomaha blog. I have riding cloths to ride outside comfortably down to 20 degrees. I have had some of my most enjoyable rides outside in the fall/winter and some of my most memorable (not in a good way).
Anyway, I wasn't able to get out Wednesday so I was extra motivated to complete yesterdays plan. I jogged 3.5miles at lunch. I have no clue what kind of pace I have been running. It must be 10min/mi pace or slower but it is fast enough to get my heart rate up to my zone 2. I usually walk up steeper hills. I walk because I want to keep my HR down.
After work last night, I headed straight out the door for a ride. I did my normal airport route of about 22miles. I kept the cadence in the 95+ rpm range. I felt pretty good and kept up a good speed considering the wind. It is nice riding around the airport. There is very little traffic. Also, the road is lit up so I can see the display on my HR monitor. Ride duration was 1:35hrs.
Today, I am heading for the gym for my first weights workout. The workout will include leg excersizes and core excersizes with a lot of reps.
Anyway, I wasn't able to get out Wednesday so I was extra motivated to complete yesterdays plan. I jogged 3.5miles at lunch. I have no clue what kind of pace I have been running. It must be 10min/mi pace or slower but it is fast enough to get my heart rate up to my zone 2. I usually walk up steeper hills. I walk because I want to keep my HR down.
After work last night, I headed straight out the door for a ride. I did my normal airport route of about 22miles. I kept the cadence in the 95+ rpm range. I felt pretty good and kept up a good speed considering the wind. It is nice riding around the airport. There is very little traffic. Also, the road is lit up so I can see the display on my HR monitor. Ride duration was 1:35hrs.
Today, I am heading for the gym for my first weights workout. The workout will include leg excersizes and core excersizes with a lot of reps.
Tuesday, November 16, 2010
Met an Old Friend
I didn't want to deal with any wet, icy, or cold conditions this morning so I pulled up my trainer from the basement
The schedule called for an aerobic workout for 1:30hrs. I made it over the 1:00hr hump but could only force myself to ride another 15 minutes. At this point I was happy just to get my happy butt up at 5:00 to climb on the trainer. I am going to finish the day with a 4mile run.
I had forgotten how hard it was to get started on morning workouts. Or maybe it is the trainer. It seems that when I ride outside that I can maintain a higher HR usually around 145bpm. On the road that is comfortable. I can still talk to people and maintain that HR without thinking. On the trainer, that same percieved effort happens when my HR is about 135bpm.
The schedule called for an aerobic workout for 1:30hrs. I made it over the 1:00hr hump but could only force myself to ride another 15 minutes. At this point I was happy just to get my happy butt up at 5:00 to climb on the trainer. I am going to finish the day with a 4mile run.
I had forgotten how hard it was to get started on morning workouts. Or maybe it is the trainer. It seems that when I ride outside that I can maintain a higher HR usually around 145bpm. On the road that is comfortable. I can still talk to people and maintain that HR without thinking. On the trainer, that same percieved effort happens when my HR is about 135bpm.
Monday, November 15, 2010
This weekend
It was a busy week outside my world of biking. That is ok it is better to get things done. When the real training starts I will not have so many interuptions.
Outside this weekend, I only rode Monday for a fun 20 mile ride down the Wabash at night. That was it for the work week. No Gym. No Trainer. No Running. So Saturday, I was ready to ride. I went out for a ride to Ft Calhoun on my Single Speed. I wanted to take my older road bike but didn't want to deal with cleaning it.
I think it took almost 2hrs to ride 20mile North into the wind. I finally made it to the gas station in Ft Calhoun. Since I wasn't in a hurry, I sat down and sampled the chili. Not bad. On the way back I was cruising with the wind at a fairly good speed. I didn't have a computer but I believe the ride was 3hrs long and about 45 miles. I had a avg HR of 124bpm.
Sunday was another chilly day with temps in the upper 30s to low 40s. I meet some of my teammates at the park in Elkhorn. Since it was dryer I brought out my old Road bike. I was able to get another 3:30hrs of riding in on Sunday. Zone 2 effort with High cadence 95+rpms.
Outside this weekend, I only rode Monday for a fun 20 mile ride down the Wabash at night. That was it for the work week. No Gym. No Trainer. No Running. So Saturday, I was ready to ride. I went out for a ride to Ft Calhoun on my Single Speed. I wanted to take my older road bike but didn't want to deal with cleaning it.
I think it took almost 2hrs to ride 20mile North into the wind. I finally made it to the gas station in Ft Calhoun. Since I wasn't in a hurry, I sat down and sampled the chili. Not bad. On the way back I was cruising with the wind at a fairly good speed. I didn't have a computer but I believe the ride was 3hrs long and about 45 miles. I had a avg HR of 124bpm.
Sunday was another chilly day with temps in the upper 30s to low 40s. I meet some of my teammates at the park in Elkhorn. Since it was dryer I brought out my old Road bike. I was able to get another 3:30hrs of riding in on Sunday. Zone 2 effort with High cadence 95+rpms.
Thursday, November 11, 2010
Prep Week 2 - 2010
This week has been a bust. I did get out on a ride Monday night for an easy 20miles but I don't consider it training. Tuesday - nothing and Wednesday Nothing.
Tonight, I am either going out for a ride 2hrs or run 5miles. The only good thing about running is you can easily throw on some shoes and go. So that maybe what happens.
I have been slowly ramping up my jog time for the past month and a half. I think I have my running legs back. It is good to have your training options open in the dead of the winter. Last year there were times I could not ride outside and the thought of climbing on the trainer even for an hour was sickening.
Friday, another hour aerobic ride. Saturday 2hrs and finally Sunday 3hrs. I may bump up Saturday's ride to 3hrs.
Tonight, I am either going out for a ride 2hrs or run 5miles. The only good thing about running is you can easily throw on some shoes and go. So that maybe what happens.
I have been slowly ramping up my jog time for the past month and a half. I think I have my running legs back. It is good to have your training options open in the dead of the winter. Last year there were times I could not ride outside and the thought of climbing on the trainer even for an hour was sickening.
Friday, another hour aerobic ride. Saturday 2hrs and finally Sunday 3hrs. I may bump up Saturday's ride to 3hrs.
Monday, November 8, 2010
Had a good weekend
Got to get to work so this will be quick.
Test rode a Pinarello Dogma. Truthflully I didn't think there would be much difference between my Pinarello F3:13 and the Dogma or I maybe I'm not skilled enough to notice any difference. There were a couple things I noticed. 1 - the bike is solid. It is hard to describe but my bike feels rigid in the bottom bracket area. The Dogma not flex at all it feels solid all over. This was really evident when I sprinted from the pack to chase Scott T. When I sprint I am use to leaning back to prevent the back wheel from bounceing. The dogma stayed planted firmly on the ground. Secondly, it is smooth. Saturday there was a nice tailwind, and was able to cruz at 30mph. The bike tracked great.
I would really love to hop on at comparable Trek bike to compare an contrast.
So, I did about a 45mile ride on Saturday. It was definatly a group ride and not my scheduled training ride. And sunday another 40 mile group ride. I need to ge more disciplined with my rides.
This is suppose to be my off day but since the weather is nice I am going out for a short ride. Another prep week is on the agenda. Need to figure out when I can get into the gym to start weight training.
Test rode a Pinarello Dogma. Truthflully I didn't think there would be much difference between my Pinarello F3:13 and the Dogma or I maybe I'm not skilled enough to notice any difference. There were a couple things I noticed. 1 - the bike is solid. It is hard to describe but my bike feels rigid in the bottom bracket area. The Dogma not flex at all it feels solid all over. This was really evident when I sprinted from the pack to chase Scott T. When I sprint I am use to leaning back to prevent the back wheel from bounceing. The dogma stayed planted firmly on the ground. Secondly, it is smooth. Saturday there was a nice tailwind, and was able to cruz at 30mph. The bike tracked great.
I would really love to hop on at comparable Trek bike to compare an contrast.
So, I did about a 45mile ride on Saturday. It was definatly a group ride and not my scheduled training ride. And sunday another 40 mile group ride. I need to ge more disciplined with my rides.
This is suppose to be my off day but since the weather is nice I am going out for a short ride. Another prep week is on the agenda. Need to figure out when I can get into the gym to start weight training.
Friday, November 5, 2010
First week
In this first week of training I am progressing through all the planned workouts. Getting started is the easy part... we will see how I feel 3 - 4 weeks from now. When the newness of starting over wears done. I can't think about that now. I have plenty of energy and will take it day by day.
Wednesday night I went out for a 1.5hr ride. The focus of the ride was to maintain a very high cadence. Consulting my computer after my average cadence was 99 with a max of 129. It is hard to tell after one workout but I already feel my pedal efficiency getting better. After spinning at 110rpms for a few minutes 100rpms felt comfortable.
Thursday night was a 2.0hr ride. This was an Aerobic Endurance ride which includes a comfortable high cadence and HR in zone two. Base miles. Base miles are pretty boring.
As far as the weather goes? Yes, with temps in the 50s & 40s it is chilly to be on the bike and both night were fairly windy. Thinking about the months to come, I'll call it good weather.
Today, I am going to substitute a 1hr recovery bike ride with a 4mi run. It should take less than an hour but I am going to round up.
And I almost forgot... I get to ride a Pinarello Dogma tomorrow. Dave at the Bike Master's is going to let me take one out for the Group ride Saturday morning. I hope he doesn't think I am going to buy it!! There is no way I can afford it.
Wednesday night I went out for a 1.5hr ride. The focus of the ride was to maintain a very high cadence. Consulting my computer after my average cadence was 99 with a max of 129. It is hard to tell after one workout but I already feel my pedal efficiency getting better. After spinning at 110rpms for a few minutes 100rpms felt comfortable.
Thursday night was a 2.0hr ride. This was an Aerobic Endurance ride which includes a comfortable high cadence and HR in zone two. Base miles. Base miles are pretty boring.
As far as the weather goes? Yes, with temps in the 50s & 40s it is chilly to be on the bike and both night were fairly windy. Thinking about the months to come, I'll call it good weather.
Today, I am going to substitute a 1hr recovery bike ride with a 4mi run. It should take less than an hour but I am going to round up.
And I almost forgot... I get to ride a Pinarello Dogma tomorrow. Dave at the Bike Master's is going to let me take one out for the Group ride Saturday morning. I hope he doesn't think I am going to buy it!! There is no way I can afford it.
Wednesday, November 3, 2010
Is this thing ON?
Yes it has been awhile since I have blogged anything. Anyway after a couple of months of "hit and miss" riding I am ready to get down to business with a plan.
What is the plan? It is pretty much the same as last year. Hopefully it does not get inturrepted by any crashes. Last year I scheduled myselt to 650hrs, according to the Friel Bible that is in the middle of the recommended number of hours for a cat 3 rider. The longest training week is Base 3 with 19hrs. 19hrs is a bit aggressive for me but maintaining 14-16hrs is not bad.
The first "A" race is the same as last year. It is the Joe Martin Stage Race in early May. I am in the Preparation Phase now. Base training does not start until the first week of December. So for November, I am going to do some cross training (running), some work in the gym, and outside riding.
So, this week is the first week of the training plan. As usual, I took Monday off. Yesterday I wanted to ride but ended up running. I felt pretty good for the run but kept the mileage down to 3.8miles. That is twice as long as my longest run this season. We will have to see how my body reacts to the extra mileage. Today I am going to get out on a ride. It will probably be dark. Tonight schedule ride is a pedal effeciency ride for 1.5hrs. It takes some concentration but I can easily maintain 100rpm cadence. There will be some intervals of 110+rpms.
What is the plan? It is pretty much the same as last year. Hopefully it does not get inturrepted by any crashes. Last year I scheduled myselt to 650hrs, according to the Friel Bible that is in the middle of the recommended number of hours for a cat 3 rider. The longest training week is Base 3 with 19hrs. 19hrs is a bit aggressive for me but maintaining 14-16hrs is not bad.
The first "A" race is the same as last year. It is the Joe Martin Stage Race in early May. I am in the Preparation Phase now. Base training does not start until the first week of December. So for November, I am going to do some cross training (running), some work in the gym, and outside riding.
So, this week is the first week of the training plan. As usual, I took Monday off. Yesterday I wanted to ride but ended up running. I felt pretty good for the run but kept the mileage down to 3.8miles. That is twice as long as my longest run this season. We will have to see how my body reacts to the extra mileage. Today I am going to get out on a ride. It will probably be dark. Tonight schedule ride is a pedal effeciency ride for 1.5hrs. It takes some concentration but I can easily maintain 100rpm cadence. There will be some intervals of 110+rpms.
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