I rode 55miles yesterday and today another 35 miles. It helps to have warm December weather and some vacation hours to burn. Although, after the ride I headed back to the office to take care of some last minute project items. UGH.
Not sure what I am going to do tomorrow. I have to work a couple hours then I have the rest of the day off. I would go to the gym but my legs are fried. Maybe an easy 2hr ride is in order. The tough part is keeping it easy.
Thursday, December 29, 2011
Wednesday, December 28, 2011
Joe the Grey
I have been growing a beard since Thanksgiving weekend. At first my wife didn't like it, said it ages me but I think she is use to it now. It seems to help keep my face warm. On my ride to work this morning, I only wore a skull cap on my head. I could feel the chill of the air on my cheeks and neck.
Last nights weight lifting session went well. I am into week three of the plan. In week three the number of reps go down to 4 x 8reps of squats, 4 x 4 reps of Dead lifts. With the lower reps I can increase the weight... but still no going to failure like the weight lifters. It should feel hard but if I had to I could do another one or two more reps. Also, I want to be careful that my form is good so I am being very conservative with the amount of weight I am pushing. I had 105lbs for the squats and 120lbs for dead lifts.
I rode into work today. I will take the long way home so I can get another 2:30hrs.
Last nights weight lifting session went well. I am into week three of the plan. In week three the number of reps go down to 4 x 8reps of squats, 4 x 4 reps of Dead lifts. With the lower reps I can increase the weight... but still no going to failure like the weight lifters. It should feel hard but if I had to I could do another one or two more reps. Also, I want to be careful that my form is good so I am being very conservative with the amount of weight I am pushing. I had 105lbs for the squats and 120lbs for dead lifts.
I rode into work today. I will take the long way home so I can get another 2:30hrs.
Tuesday, December 27, 2011
Christmas Weekend
The weather has been extremely warm for this time of year and I took advantage of it. Everyday this weeked the temprature climbed into the 40s. I was able to ride a couple longer rides on Friday and Saturday. Sunday, I went out for a quick 1:30hr spin while the Christmas beast was cooking. Then Monday I joined a group for a 65mile haul.
I feel good about my fitness now. The trick will be to keep it up through the dark days of Jan/Feb. This is the first week of my training plan restart. I am a little bit off track because the long ride I did on Monday wasn't part of the plan. I was suppose to lift. I will do that today.
I feel good about my fitness now. The trick will be to keep it up through the dark days of Jan/Feb. This is the first week of my training plan restart. I am a little bit off track because the long ride I did on Monday wasn't part of the plan. I was suppose to lift. I will do that today.
Thursday, December 22, 2011
Quick Post
Since this is Xmas week, I rearranged my training schedule to do my long ride yesterday. It worked out well. I took 4hrs vacation time and the weather was good. I finished with 3:20hrs in the saddle. Nearly half of the time was Zone 2 and a little Zone 3.
Another weight lifting session is in store for this afternoon. I will get most of the longer rides done during the week and play the weekend by ear.
Another weight lifting session is in store for this afternoon. I will get most of the longer rides done during the week and play the weekend by ear.
Tuesday, December 20, 2011
Early Xmas Present
The weather last weekend was as good as it gets here in Nebraska. In the middle of Decemeber. The early december snow was gone and the temperatures climbed into the 50s for both Sat & Sun. My training schedule called for a 2hr ride on Sat and 3hrs on Sun. I wanted to ride with my wife on Sunday so I had planned on doing the longer ride Saturday.
The group had planned to do a 35mile loup out to Elk City, Valley, Waterloo, and back. I needed to get more time so I rode another 12 miles to where we met. We had a special guest for the ride. Rob on a motorcycle. He moto paced the group on the flat roads near Elk City and again going ito Valley. It was pretty fun. At one point he made a motion with his hand. It could only mean hold on I am going to increase the speed. Rob made it up to 43mph with his son Cole tucked in nicely behind. I got dropped at 33mph. I ended the day with 4hrs and 54 miles. The intensity of the ride was a bit higher than a Zone 2 endurance ride but when I was done I didn't feel tired at all.
Sunday was another nice day, temps in the middle 50s. A few ladies, including my wife, joined in on the ride. We did basically the same route as Saturday. I kept the intenisty low focusing on spinning and pedal efficiency. At one point we did a one legged sprint to a stop sign.
Last night it was back to the gym for some weight lifting. I am happy with my form in the Squats & Deadlifts so it is time to start increasing the weight. Slowly. Today, no workout is planned.
The group had planned to do a 35mile loup out to Elk City, Valley, Waterloo, and back. I needed to get more time so I rode another 12 miles to where we met. We had a special guest for the ride. Rob on a motorcycle. He moto paced the group on the flat roads near Elk City and again going ito Valley. It was pretty fun. At one point he made a motion with his hand. It could only mean hold on I am going to increase the speed. Rob made it up to 43mph with his son Cole tucked in nicely behind. I got dropped at 33mph. I ended the day with 4hrs and 54 miles. The intensity of the ride was a bit higher than a Zone 2 endurance ride but when I was done I didn't feel tired at all.
Sunday was another nice day, temps in the middle 50s. A few ladies, including my wife, joined in on the ride. We did basically the same route as Saturday. I kept the intenisty low focusing on spinning and pedal efficiency. At one point we did a one legged sprint to a stop sign.
Last night it was back to the gym for some weight lifting. I am happy with my form in the Squats & Deadlifts so it is time to start increasing the weight. Slowly. Today, no workout is planned.
Friday, December 16, 2011
Weight Training - Round 2
I started this session with some running, and stretching to warm up. Five minutes of running is good enough to get my blood flowing. The stretches seem to loosen up the muscles.
I thought that I was ready for Squats but my knees and adductors (sp?) were not. As part of my prep, I go through the squat motion without any weight. That was difficult. I tried it with the 45lb barbell ... better but still hard. I had 3 sets of 12 reps to do. Surely I could knock out 1 set. I did the one set and worked through the discomfort with just the barbell. It got easier as I moved through the reps. The second and third sets were easier. I thought my form was good... head up, back straight, down until legs are parallel to the ground, push through the heels. It all looked good in the mirror.
I worked only the barbell for the bent over rows and the leg presses were no problem. I super setted my bench press, and leg curls. I was trying to get three but ended up with only 2 pullups then instead of more pullups finished with Lat pulls.
I finished with 3 sets of 5 deadlifts. Another exercise that can hurt you if you don't do it right. I added 2 x 25lb plates to the bar just to lift the bar off the ground. Again form was key... back straight head up, etc...
In general my muscles were tight this morning nothing sore. That may change as the day progresses. I did this routine last year and think it is a good routine for me. It only takes 1:30hr but I am hitting most of the major muscle groups. The squats and deadlifts hit the leg muscles for sure but also taps into my lower back, shoulders and abs. I believe this helps with longer rides. I don't seem to have as many lower back issues at the end of a 2, 3, or 4hr ride.
Today schedule calls for spin ups for an hour. Working on pedal effeincies. I did this as part of my commute to work. Riding up some of the hills on Blondo I got more of a force workout but going down hills I was able to max out my cadence. A couple of times I spun out.
I thought that I was ready for Squats but my knees and adductors (sp?) were not. As part of my prep, I go through the squat motion without any weight. That was difficult. I tried it with the 45lb barbell ... better but still hard. I had 3 sets of 12 reps to do. Surely I could knock out 1 set. I did the one set and worked through the discomfort with just the barbell. It got easier as I moved through the reps. The second and third sets were easier. I thought my form was good... head up, back straight, down until legs are parallel to the ground, push through the heels. It all looked good in the mirror.
I worked only the barbell for the bent over rows and the leg presses were no problem. I super setted my bench press, and leg curls. I was trying to get three but ended up with only 2 pullups then instead of more pullups finished with Lat pulls.
I finished with 3 sets of 5 deadlifts. Another exercise that can hurt you if you don't do it right. I added 2 x 25lb plates to the bar just to lift the bar off the ground. Again form was key... back straight head up, etc...
In general my muscles were tight this morning nothing sore. That may change as the day progresses. I did this routine last year and think it is a good routine for me. It only takes 1:30hr but I am hitting most of the major muscle groups. The squats and deadlifts hit the leg muscles for sure but also taps into my lower back, shoulders and abs. I believe this helps with longer rides. I don't seem to have as many lower back issues at the end of a 2, 3, or 4hr ride.
Today schedule calls for spin ups for an hour. Working on pedal effeincies. I did this as part of my commute to work. Riding up some of the hills on Blondo I got more of a force workout but going down hills I was able to max out my cadence. A couple of times I spun out.
Thursday, December 15, 2011
About last night.
Although I was on the trainer last Saturday for about an hour, in my mind last night was my first extended time on the trainer. I was to do an Aerobic workout.. mostly HR Zone 2 work. Zone 2 is 145 - 155bpm for me. Another goal that I had was to keep my cadence 90+ rpms
It took about 30 minutes to get my HR into Z2. Once I was there, it was relativly easy to maintain. I settled in at 150bpm. Still, very easy to maintain. Soon, I had more time in Z2 than I had in Z1. New goal - get 60min in Z2. Got it and now 10min to cool down. I have to say that last 10min went by so slow. I was ready to get off the trainer. I was happy with the workout. 61min Z2, Avg Cadence 90
When, I woke up this morning I gave mysef a 3 out of 7 for fatigue. The intensity of an Aerobic workout is suppose to be low. You are suppose to be able to "Back Up" or repeat the workout the next day with no problem. I could do it again today but am glad I don't have to.
It took about 30 minutes to get my HR into Z2. Once I was there, it was relativly easy to maintain. I settled in at 150bpm. Still, very easy to maintain. Soon, I had more time in Z2 than I had in Z1. New goal - get 60min in Z2. Got it and now 10min to cool down. I have to say that last 10min went by so slow. I was ready to get off the trainer. I was happy with the workout. 61min Z2, Avg Cadence 90
When, I woke up this morning I gave mysef a 3 out of 7 for fatigue. The intensity of an Aerobic workout is suppose to be low. You are suppose to be able to "Back Up" or repeat the workout the next day with no problem. I could do it again today but am glad I don't have to.
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