The training plan called for 1:30hrs of zone2 work. I am going to call it good with 1:00hr spin class which my heart rate was at or above zone2. And 1:00hr weight workout. Since this was my first session lifting, I was conservative with the weight.
PS... I made up the 30minutes that I was short yesterday. I feel better now :)
Ride Stats -
Coming soon
Wednesday, October 22, 2008
Tuesday, October 21, 2008
We're even
I wasn't ready last week for mother nature but this week I am. Rain is moving in today and is suppose to keep raining for a couple days. I am not ready to spend long hours grinding away on the trainer. Save that for the snowy cold days.
So, the plan for today was to get up early and ride for 2:00hrs. It wasn't suppose to start raining 'til later but I check the radar just in case.
The radar showed light rain over Omaha???? The streets were dry so I headed out to the Keystone trail. I felt good. I was able to comfortably stay in my 137 - 148 zone2. I made it to the bridge by Twin Creek theater then turned up the trail towards Papillion for bonus miles.
I worked most of the ride to keep my HR in the zone. My monitor beeps slow if I am below 137 - 148 bpm and fast if above that range. I was able to keep it quiet for 55min. I was happy with that but my avg speed was lower than I thought. Ride duration was about 30minutes short so I may start my weight training tonight.
Ride Stats-
Duration 1:32hr, Distance 22.6, avg spd 14.8, avg HR 139, avg cad 96
So, the plan for today was to get up early and ride for 2:00hrs. It wasn't suppose to start raining 'til later but I check the radar just in case.
The radar showed light rain over Omaha???? The streets were dry so I headed out to the Keystone trail. I felt good. I was able to comfortably stay in my 137 - 148 zone2. I made it to the bridge by Twin Creek theater then turned up the trail towards Papillion for bonus miles.
I worked most of the ride to keep my HR in the zone. My monitor beeps slow if I am below 137 - 148 bpm and fast if above that range. I was able to keep it quiet for 55min. I was happy with that but my avg speed was lower than I thought. Ride duration was about 30minutes short so I may start my weight training tonight.
Ride Stats-
Duration 1:32hr, Distance 22.6, avg spd 14.8, avg HR 139, avg cad 96
Sunday, October 19, 2008
Another Prep Week in the books
Finished out the week with a 2:45hr ride. Joining me was Craig & Dan. This was a relaxing ride although I was above my prescribed zone2 for a good chunk of the time. I didn't mind... tomorrow is a rest day.
I thought it was interesting. Dan is trying to build power by keeping his cadence low and I am trying to train with high cadence. Dan was the spin meister this past summer. He kept his cadence at 100+ rpm's. I on the other hand was comfortable with a cadence around 85.
Weeks Stats -
Training hrs 12:06, 128.6mi, avgHR 137, avgCad 86, avgSpeed 15.81
I thought it was interesting. Dan is trying to build power by keeping his cadence low and I am trying to train with high cadence. Dan was the spin meister this past summer. He kept his cadence at 100+ rpm's. I on the other hand was comfortable with a cadence around 85.
Weeks Stats -
Training hrs 12:06, 128.6mi, avgHR 137, avgCad 86, avgSpeed 15.81
Friday, October 17, 2008
The Zorinski Hammer lives
I needed to get a 1hr ride in tonight. From work it is just a couple miles from Lake Zorinsky. Instead of riding the hills out west on "F" street I stayed on the trail around the lake. Along the way I saw Mark B. of Team Kaos. He probably thought I was a Z-Hammer until I yelled his name. I don't think he recognized me.
It was a good ride, kept the cadence up around 100rpm.
Ride Stats-
duration 0:55, distance 14.5, avg speed 15.9, avg HR 137, avg Cad 82
It was a good ride, kept the cadence up around 100rpm.
Ride Stats-
duration 0:55, distance 14.5, avg speed 15.9, avg HR 137, avg Cad 82
What happened?
I was just looking at my avg Speed for the two rides that I did yesterday.
What happened to my speed? I could cruise comfortably at 20mph towards the end of summer. I figure wearing heavy riding boots and a windbreaker are going to slow me down but the main culprit could be my training plan. This plan has me doing base miles for - Hills up to 4%, HR mainly in zone 1 & 2, and "comfortably high cadence".
I am a bit skeptical about two things. Where my zone 2 is and the benefits of "high cadence". We will see, I am keeping track of all my vital stats including Avg speed. If I stick with the plan, my avg speed should go up right? Only time will tell.
What happened to my speed? I could cruise comfortably at 20mph towards the end of summer. I figure wearing heavy riding boots and a windbreaker are going to slow me down but the main culprit could be my training plan. This plan has me doing base miles for - Hills up to 4%, HR mainly in zone 1 & 2, and "comfortably high cadence".
I am a bit skeptical about two things. Where my zone 2 is and the benefits of "high cadence". We will see, I am keeping track of all my vital stats including Avg speed. If I stick with the plan, my avg speed should go up right? Only time will tell.
Thursday, October 16, 2008
Tale of Two Rides
Today's schedule had me riding for 2:30hrs. I broke it up into two rides.
The morning ride started early at 5:00am. There was frost on the ground but It didn't feel so cold. Last year I was pretty good at putting on just the right amount of clothing for the different temps but that seem so long ago. So I bundled up more than I thought I needed. I tried my new bib winter tights... nice, I think I can go no problem into the 20s/teens temperature range.
This ride took me through Dundee, Elmwood park, and down the trail to the bridge by the Twin Creek Movie theater. Round trip about 17 miles. I felt really good for this ride. I suppose the cold has a tendency to wake a person. I did get a bit nervous when my headlight went dead... I forgot to tell my personal assistant, me, to recharge the battery the night before.
The second ride took me from my house down Cumming Street and back around the Airport. I wanted to ride while it was still light so I changed into my clothes quickly after work. I hit the road at 6:00pm. It was much warmer, in the 50s, and virtually no wind. I really need to bring a camera. The view of Omaha at sunset was awesome.
Ride Stats -
1:27hr riding time, 21 mi, avg HR 134, avg spd 14.9, avg Cad 88
1:05hr riding time, 17 mi, avg HR 136, avg spd 15.9, avg Cad 86
The morning ride started early at 5:00am. There was frost on the ground but It didn't feel so cold. Last year I was pretty good at putting on just the right amount of clothing for the different temps but that seem so long ago. So I bundled up more than I thought I needed. I tried my new bib winter tights... nice, I think I can go no problem into the 20s/teens temperature range.
This ride took me through Dundee, Elmwood park, and down the trail to the bridge by the Twin Creek Movie theater. Round trip about 17 miles. I felt really good for this ride. I suppose the cold has a tendency to wake a person. I did get a bit nervous when my headlight went dead... I forgot to tell my personal assistant, me, to recharge the battery the night before.
The second ride took me from my house down Cumming Street and back around the Airport. I wanted to ride while it was still light so I changed into my clothes quickly after work. I hit the road at 6:00pm. It was much warmer, in the 50s, and virtually no wind. I really need to bring a camera. The view of Omaha at sunset was awesome.
Ride Stats -
1:27hr riding time, 21 mi, avg HR 134, avg spd 14.9, avg Cad 88
1:05hr riding time, 17 mi, avg HR 136, avg spd 15.9, avg Cad 86
So it Begins -
My training as a Cat 3 roadie began last week. Was able to ride 12hrs last week and on my way to 12hrs again this week
I have done my annual Training plan. Well, I have my weekly hours computed but I have not written down my goals. If you ask me right now my goal would be "to survive" my first race as a Cat 3. Not surviving in this case would be falling behind the pack.
Things to work on in the off season - My Base endurance, raise my cadence to 95-105rpm and my 1 minute sprinting power... among other things.
I have done my annual Training plan. Well, I have my weekly hours computed but I have not written down my goals. If you ask me right now my goal would be "to survive" my first race as a Cat 3. Not surviving in this case would be falling behind the pack.
Things to work on in the off season - My Base endurance, raise my cadence to 95-105rpm and my 1 minute sprinting power... among other things.
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