and I am ready to put a stamp on winter. I survived. Yep, I was able to keep up with my training regime without any major misses in workouts. Last was the only week that I missed a couple workouts. One 4 hour endurance ride and a shorter endurance ride but I hit all my hard interval workouts.
This weekend I will test my legs down in Kansas at the Perry Dam race. The plan is to get down there early for the Master's race and then ride the Cat 1/2/3 race. I believe I am ready to do this race. The distance is no problem with the Master's race being only 20 miles followed by the 30 mile Category race. I am a bit worried about the hill. Just the one hill to the dam but we hit it once every 5 mile lap. I can sit here an tell ya that it is only a training race but if I don't do well it will affect(effect?) my mood. I am not going to taper for this race either. Tomorrow is a long endurance ride.
Let the road racing begin!!
Friday, March 1, 2013
Wednesday, February 6, 2013
Celebration & Spring Fever
I am having a little celebration today. I have my weight down to 175lbs, Yay! This is a goal that I set for myself 2 years ago. Finally, I am there... Yay!!
I am getting spring fever too. Mostly because I am anxious to see if I have lost any of my speed on the bike.
I am getting spring fever too. Mostly because I am anxious to see if I have lost any of my speed on the bike.
Wednesday, June 6, 2012
EVCC Weekend - June 2nd, 3rd
I had so much fun last weekend. It was great to see many of my teammates from all over the state up in Norfolk to race and to help put on such a fantastic two days of racing.
Saturday, I made an early drive up to Maskentine Lake to help with the Mtb race. I didn't help much. I spent most of the morning walking the course with Dennis. We walked most of the course stopping at some of the more interesting technical sections e.g. the man made berm, and the "Rock Garden". I should have brought a bike to ride it.
After the Mtb race, a few of us got together for a easy ride in the country side around Norfolk. For the most part it was a social ride only flexing our speed from time to time. It was perfect, not to hard or easy.
Luckily I got to stay at Karen's and Dan's place. Dinner was nice and later helped with registration. I blame Dan for any issues with the Bib numbers. :)
Sunday was all about the Criterium in downtown Norfolk. Up at 5:30, then I downed some breakfast and coffee, which magically appeared in the kitchen, then off to the crit course to help with setup. I had the dubious honor of sweeping the course. Spent most of the time sweeping turn 2. There was sand all over. Jerry and I spent a good 1/2 hr with push brooms sweeping it off the course.
more to come...
Monday, May 21, 2012
Crit, Crit, and another Crit?
Why do so many crits? Because I can? Because it is good training? More endurance for a 3 day stage race?
After this weekend I am questioning my reasoning for doing so many criteriums in a weekend. This weekend it was 3 crits (technically one was a circuit race) and last weekend it was 4 crits. No stellar performances from either weekend.
I won't go into much detail but I was actually happy with my riding in Des Moines 2 weekend ago. On a flat 1.5 circuit race, I was able to stay with the pack 'till the end. When it came to the sprint I finish down the result list. With half a lap to go, I was way out position. I had a lot of work to do to even think about a sprint finish. I was able to get into position but the legs were not primed for a sprint.
Later that Saturday, I competed in the Cat 1/2/3 race, same course for 75 minutes. It was fast and fun. Once the race started all the fatigue I thought I had, from the previous race, went away. It was like a whole new day. At the end if the race, I was with the bunch for a big field sprint. Just looking to get around the corner safely. No legs or nerves to sprint, with plenty of people easily riding past. I didn't stand up to attack the sprint.
Sunday, it was a hilly crit and again 2 crits that day. Well, the crit had only one major hill. I pulled the plug halfway through the Cat 3/4 which was the first race. The second race the Cat 2's Masters got off the front and I was by myself. I am actually happy with this race. I kept plugging away like I was the lead rider being chased by the pack. Eventually, a couple other riders bridged to me and only one of them could hang onto my wheel. He was able to get the better of me on the uphill sprint by a wheel. In the end he was the only Cat 3 to beat me in the Master's race everyone else was a Cat 2.
This past weekend. Happy to be with the pack but not able to finish strong. I did the masters race at 1:15pm Saturday. I had thoughts of not doing this race but talked myself into it. More training and a better chance of doing well by doing this race. Also, I had planned to not go hard and save myself for the main event, the 3s race. The race started fast. Everyone was together until the first prime. That is where the first bunch got away. On the next sprint Brady got away. I expected that. So I spent the next couple laps trying to bridge up to Brady. My first attack was hard an fast. I got away for awhile but was reeled by the chase group. I had one last hard effort to hang with the pack. Recovered, I tried to get away. This time more of a sustained effort. I stayed there for a few laps. I felt the speed was good and I like being on the front out of trouble. Two laps to go, I had one last dig to do something. I should have talked to Kevin Murry because he was on the front of the group about to do something. I went flying by and signaled for him to delay the "Murry Fury". There was no getting away from the group. I dropped off an finished outside the bunch sprint.
The next race was the Cat 1/2/3 race combined. I was hoping for a 3 only race. Got off to a good start at the whistle. I was right in the mix hanging out with the pack. I was hanging tough until a wreck happened in front of me. I could write a whole blog on this but the memories of my last high speed crash went through my head. Luckily I was close to the grassy center median. I missed hitting anyone. Then looked back to see others crashing from behind. Robert Greigg and Jon Vondracek suffered the most damage to their bodys. Found out later that John V. broke his shoulder blade and some ribs. Robert G had a type 1 shoulder seperation. All painful stuff. My bike was ok. My right brake lever was pushed in but otherwise fine. I was with the main pack nearly to the end but through some in attention got out the draft. I had no motivation to get back onto the group.
Sunday, another combined 1/2/3 race. Pioneers park GP, which has a hill that usually seperates who is strong and who is not so strong. I seemed to climb the hill pretty well. It was hard work yet I was able to get recovered before the next time up it. Last lap, I hit the bottom of the hill in good position on the outside of the turn. The hill is less steep on the left side but more exposed to the wind. I was hoping that someone else in front of me would take the same line. Not much help there. Granted there were about 8 people up the road so wee were sprinting for 9th.. With good speed to the top, I let off the gas as the hill flattened. I let at least 2 other riders easily pass me.
Wow a little more race description that I thought I had in me. Maybe some analysis next blog
After this weekend I am questioning my reasoning for doing so many criteriums in a weekend. This weekend it was 3 crits (technically one was a circuit race) and last weekend it was 4 crits. No stellar performances from either weekend.
I won't go into much detail but I was actually happy with my riding in Des Moines 2 weekend ago. On a flat 1.5 circuit race, I was able to stay with the pack 'till the end. When it came to the sprint I finish down the result list. With half a lap to go, I was way out position. I had a lot of work to do to even think about a sprint finish. I was able to get into position but the legs were not primed for a sprint.
Later that Saturday, I competed in the Cat 1/2/3 race, same course for 75 minutes. It was fast and fun. Once the race started all the fatigue I thought I had, from the previous race, went away. It was like a whole new day. At the end if the race, I was with the bunch for a big field sprint. Just looking to get around the corner safely. No legs or nerves to sprint, with plenty of people easily riding past. I didn't stand up to attack the sprint.
Sunday, it was a hilly crit and again 2 crits that day. Well, the crit had only one major hill. I pulled the plug halfway through the Cat 3/4 which was the first race. The second race the Cat 2's Masters got off the front and I was by myself. I am actually happy with this race. I kept plugging away like I was the lead rider being chased by the pack. Eventually, a couple other riders bridged to me and only one of them could hang onto my wheel. He was able to get the better of me on the uphill sprint by a wheel. In the end he was the only Cat 3 to beat me in the Master's race everyone else was a Cat 2.
This past weekend. Happy to be with the pack but not able to finish strong. I did the masters race at 1:15pm Saturday. I had thoughts of not doing this race but talked myself into it. More training and a better chance of doing well by doing this race. Also, I had planned to not go hard and save myself for the main event, the 3s race. The race started fast. Everyone was together until the first prime. That is where the first bunch got away. On the next sprint Brady got away. I expected that. So I spent the next couple laps trying to bridge up to Brady. My first attack was hard an fast. I got away for awhile but was reeled by the chase group. I had one last hard effort to hang with the pack. Recovered, I tried to get away. This time more of a sustained effort. I stayed there for a few laps. I felt the speed was good and I like being on the front out of trouble. Two laps to go, I had one last dig to do something. I should have talked to Kevin Murry because he was on the front of the group about to do something. I went flying by and signaled for him to delay the "Murry Fury". There was no getting away from the group. I dropped off an finished outside the bunch sprint.
The next race was the Cat 1/2/3 race combined. I was hoping for a 3 only race. Got off to a good start at the whistle. I was right in the mix hanging out with the pack. I was hanging tough until a wreck happened in front of me. I could write a whole blog on this but the memories of my last high speed crash went through my head. Luckily I was close to the grassy center median. I missed hitting anyone. Then looked back to see others crashing from behind. Robert Greigg and Jon Vondracek suffered the most damage to their bodys. Found out later that John V. broke his shoulder blade and some ribs. Robert G had a type 1 shoulder seperation. All painful stuff. My bike was ok. My right brake lever was pushed in but otherwise fine. I was with the main pack nearly to the end but through some in attention got out the draft. I had no motivation to get back onto the group.
Sunday, another combined 1/2/3 race. Pioneers park GP, which has a hill that usually seperates who is strong and who is not so strong. I seemed to climb the hill pretty well. It was hard work yet I was able to get recovered before the next time up it. Last lap, I hit the bottom of the hill in good position on the outside of the turn. The hill is less steep on the left side but more exposed to the wind. I was hoping that someone else in front of me would take the same line. Not much help there. Granted there were about 8 people up the road so wee were sprinting for 9th.. With good speed to the top, I let off the gas as the hill flattened. I let at least 2 other riders easily pass me.
Wow a little more race description that I thought I had in me. Maybe some analysis next blog
Tuesday, May 1, 2012
Joe Martin Stage Race
The previous 2 years I have done cat 3 but this year I raced in the Mens Master's A race which includes categories 1 thru 4. When your a cat 3 it is a toss up on which group to race with. You can ride with Masters A or your Category. Matt O'Donnell signed up for the Master's A so I thought I would give it a shot too.
In the time trial, I was just looking to impove my time. I am riding better this year but I didn't think I could improve 2 minutes to crack the top 10 riders. The goal was simple - ride hard ride fast for 2.5 miles uphill. Last year, a lot of other riders passed me. Talk about de-motivating. This year was different..I didnt catch my 30sec guy but didn't get passed either. Looking at the TT results I was close the slowest time of all the riders. Bummer! On the bright side my time was ~:45sec faster.
The road race I faired better. Like the previous years, the first time I hit "the wall" I didn't have the strength to stay with the leaders. This "wall" is a stretch of road on a 15% grade and I'm guessing about 400meters in length. It is like a huge kidney punch. It can knock you to your knees all by itself or soften you up for the next hill to take you down. Luckily I was not the only one that fell off the lead group. Initially there were 3 riders with me but the group grew in size to about 10 riders. Including Matt O'Donnell from team Kaos. This was the chase group. I felt like one of the stronger riders with this group. I tried several times to go with a break or get one going. I couldn't get away. Sometimes, I got on the front to do some long hard pulls. The group stayed right behind me. Matt told me to get off the front because I was giving the rest a free ride.
With 5k to go there were a couple attempts to break away to the finish. They were brought back. The action started a good 1k to go with the finish visible in the distance. I was on the front just keeping tempo and waiting. If someone attacked, I rode hard to get on his wheel. Then I would grab a quick rest in the slipstream. After a couple more short lived attacks came a stong effort from a OKC rider. He was on the other side of the road. It was so strong and close to the finish... I thought this is the one to get a good result from the bunch sprint. Inside the finish line barracades (barracades - thats so pro), someone else got a good jump. There was no way I could catch him. I resigned myself to second. Then another guy edged me out for second so I got 3rd. I 'll take it. Note: Even though we were the chase group, we finished the road race faster than the lead group of Cat 3s.
The crit was a hard battle too. I was looking to hang on to the group. The one obstacle to that was a short punchy hill. The finish line was right on top of this hill. The rest of the course was mostly downhill with a slightly uphill section leading to the finish line hill. The game plan was work hard on the hill to stay with the group and recover as much as possible the rest of the course. The first 10minutes were torture. I was still in the group but remember hearing 23minutes to go. 23minute?? I thought that I wasn't going to survive this. I don't know when but they switched from time to counting down the laps to go. In my mental state, 6 laps to go was easier to swallow. Down to 2 laps and having a hard time staying with the group. I was thinking to myself - "come on you can do anything for 5 minutes, sometimes twice" The speed was much higher now. Just one more hill to survive then I would be with the group on the final lap. I did it!!! I was already happy with myself. Then I heard Jordan Ross yell for me to move up. It was the perfect time for me to do it too. On the downhill section, there was a gap growing just behind the top 5 riders. I powered to make that gap before the left hand turn at the bottom. The group took the two bottom turns into the slight uphill section. I was able to get a good draft before the final climb. I climbed that hill on shear adrenaline and finished the crit 11th. I am good with that too!!
Thursday, March 29, 2012
Friday, March 23, 2012
Race Predictor?
I signed up for the Tour D'Husker race this weekend and after I went to the "View Registrants" to see the other riders that signed up for the race. The page also has a "Race Predicator" link... it shows me 2nd for the Masters Crit and 4th for the 1/2/3 RR. As more and more people signed up, I started dropping in the list. Now, the predictor shows that I am in 12th on the RR. I don't know if I like this "Feature". Some silly programmer thinks that they can predict the outcome of a race. Here is a code review for your program, you logic is all wrong!!
I know it is wrong but I do some predicting myself, looking at the other riders in my race. I say to myself, "I can beat him, no problem", or "yikes, hang on as long as you can". There are many ways I psych myself before races. Like when we are all bunched up for the start, I start looking around to see who "looks fast". When it comes down to racing, I just need to relax and feel the race. I have been riding long enough to know what to do and to know who is riding well and how I match up that day. Bring it!!
I know it is wrong but I do some predicting myself, looking at the other riders in my race. I say to myself, "I can beat him, no problem", or "yikes, hang on as long as you can". There are many ways I psych myself before races. Like when we are all bunched up for the start, I start looking around to see who "looks fast". When it comes down to racing, I just need to relax and feel the race. I have been riding long enough to know what to do and to know who is riding well and how I match up that day. Bring it!!
Wednesday, March 7, 2012
Cruise Intervals
In the previous post, I mentioned that I had to do 4x12min Zone 4 intervals with 2min rests in Zone 2. 9 minutes in Zone 4 is all I could muster. This is a tough workout for me now. I am just not use to being in Zone 4 for extended periods because I have been doing mostly endurance rides.
After I did all my intervals, I had just under 30minutes to finish the 2hr workout. Today it is a 3:30hr long steady ride.
After I did all my intervals, I had just under 30minutes to finish the 2hr workout. Today it is a 3:30hr long steady ride.
Tuesday, March 6, 2012
Still Rolling
I started my second week of Base 3 with an easy hour ride this morning. Twenty five minutes in Zone 2. The rest in Zone 1.
Tonight, I have a 2hr cruise interval workout planned. I am going to try to do 4 x 12min Zone 4 intervals. In the training bible this workout is listed as a Muscle Endurance workout but to me it feels more like a aerobic endurance workout.
Tonight, I have a 2hr cruise interval workout planned. I am going to try to do 4 x 12min Zone 4 intervals. In the training bible this workout is listed as a Muscle Endurance workout but to me it feels more like a aerobic endurance workout.
Monday, March 5, 2012
Tough Weekend
Partly self inflicted and partly due to the wind.
Saturday, I "organized" a hill ride. Well, I threw out an event of facebook, invited all my bikey friends, and made it so they could invite their friends. The weather was sunny, chilly and the 15 - 25mph wind made it feel like it was in the low 20s. Like I said on facebook, it looked like spring but felt like winter. I was surprised that over 20 people showed up to ride.
On the hills, I did well but could not keep up with the faster guys. Which was expected. It was good to have them there for a little extra motivation to push. They were pretty much gone after the first hill.
Sunday, I dropped in on another group ride. I was suppose to ride easy for 4hrs. I did my best to keep the effort low in Zone 2. Yeah right. Into the wind, I was pretty comfortable hovering just behind the rotation. That was easy and fun but the effort was more like Zone 3. In the crosswind hilly section I fell off the group early. The tail wind section I sucked wheel for awhile then took a few pulls. That was a mistake. Even though we had a stiff wind behind us the speed of the group was enough to still create a head wind. I quickly burned myself out. I was on the back sucking wind. It was a bit disheartining to see Brady, who was out on his own and had been chasing for a couple miles, come up from behind to chase down the pack. That was impressive.
There is work that needs to be done. Lose more weight and get faster.
It was a fun weekend though.
Saturday, I "organized" a hill ride. Well, I threw out an event of facebook, invited all my bikey friends, and made it so they could invite their friends. The weather was sunny, chilly and the 15 - 25mph wind made it feel like it was in the low 20s. Like I said on facebook, it looked like spring but felt like winter. I was surprised that over 20 people showed up to ride.
On the hills, I did well but could not keep up with the faster guys. Which was expected. It was good to have them there for a little extra motivation to push. They were pretty much gone after the first hill.
Sunday, I dropped in on another group ride. I was suppose to ride easy for 4hrs. I did my best to keep the effort low in Zone 2. Yeah right. Into the wind, I was pretty comfortable hovering just behind the rotation. That was easy and fun but the effort was more like Zone 3. In the crosswind hilly section I fell off the group early. The tail wind section I sucked wheel for awhile then took a few pulls. That was a mistake. Even though we had a stiff wind behind us the speed of the group was enough to still create a head wind. I quickly burned myself out. I was on the back sucking wind. It was a bit disheartining to see Brady, who was out on his own and had been chasing for a couple miles, come up from behind to chase down the pack. That was impressive.
There is work that needs to be done. Lose more weight and get faster.
It was a fun weekend though.
Friday, February 10, 2012
Trainer work
I have been spending most of my workout time on the trainer this week.
Tuesday was no problem... warmup, 35min Tempo, and cool down. Easy! A run and weights in the evening. Done.
Wednesday, gets tougher. The schedule called for 3:30hrs. I pushed through 3:00. If it was to be an outside ride no problem, I have done plenty of those, but I wasn't ready for that long on the trainer. So I got up early to get 1:30hr ride and did the rest in the evening.
Thursday, 5:30am spin class and some bonus time for an even hour. Another 1:30hr was scheduled for the day. Didn't know if I could do that. I climbed back on the trainer thinking I would just take it easy. If anything it would give me something to do other than sit on the couch thinking about food. I was able to get up to a respectable cruising speed. Nice high cadence and HR in the upper part of my Zone 1. That is fat burning stuff for me.
I am suppose to do a Force ride today. Hill work low cadence and effort up into Zone 4. Going to the gym instead. I will get the Zone 4 cardio running and squats/leg presses will do for Strength.
Looks like more trainer time this weekend with temps outside near zero. I can't even think about it.. just trying to take one day at a time.
Tuesday was no problem... warmup, 35min Tempo, and cool down. Easy! A run and weights in the evening. Done.
Wednesday, gets tougher. The schedule called for 3:30hrs. I pushed through 3:00. If it was to be an outside ride no problem, I have done plenty of those, but I wasn't ready for that long on the trainer. So I got up early to get 1:30hr ride and did the rest in the evening.
Thursday, 5:30am spin class and some bonus time for an even hour. Another 1:30hr was scheduled for the day. Didn't know if I could do that. I climbed back on the trainer thinking I would just take it easy. If anything it would give me something to do other than sit on the couch thinking about food. I was able to get up to a respectable cruising speed. Nice high cadence and HR in the upper part of my Zone 1. That is fat burning stuff for me.
I am suppose to do a Force ride today. Hill work low cadence and effort up into Zone 4. Going to the gym instead. I will get the Zone 4 cardio running and squats/leg presses will do for Strength.
Looks like more trainer time this weekend with temps outside near zero. I can't even think about it.. just trying to take one day at a time.
Thursday, February 9, 2012
Finally
I was below 180lbs if only momentarily. I weighed myself after spin class and before breakfast so I was probably a little dehydrated. I had myself a little "carb fest" for breakfast in celebration. The next milestone is 170lbs. This is still big for a Cat 3 but I should be able to keep up a lot better.
Tuesday, February 7, 2012
2012 Update
This is the time of year when I start a count down to Spring. I keep telling myself to get through indoor workouts and say to myself, "One day Closer to Spring".
I am still progressing through my training schedule. This week is base 2 week two which consists of 16:30 hours for the week. It looks like most of my time will be spent inside on the trainer. We'll see what happens. I should be able to get outside on the weekend but in the mean time it is trainer workouts and a couple session lifting at the gym.
I have a couple long rides schedule for this weekend. It should be ok to ride outside.
I am still trying to loose some more poundage. I can't seem to push through to the 170's. For the past couple of weeks I have been stuck at 182lbs. I need to dial in the diet a bit more.
That's it
I am still progressing through my training schedule. This week is base 2 week two which consists of 16:30 hours for the week. It looks like most of my time will be spent inside on the trainer. We'll see what happens. I should be able to get outside on the weekend but in the mean time it is trainer workouts and a couple session lifting at the gym.
I have a couple long rides schedule for this weekend. It should be ok to ride outside.
I am still trying to loose some more poundage. I can't seem to push through to the 170's. For the past couple of weeks I have been stuck at 182lbs. I need to dial in the diet a bit more.
That's it
Wednesday, January 4, 2012
Beautiful Morning
When I woke up this morning it was nice at 34 degrees. Really nice for Jan. It was crisp, not too cold and a slight breeze from the North.
I decided to take the long way into work to get in some training time and a commute. It was early so I headed down Saddle Creek to Center and caught the trail at Aksarben Village. There was a nice tailwind as I headed south. I am still working on base miles so I kept my cadence up above 100 rpms and my HR in Zone 2. I rode down the trail to Culvers then turned around back to the North to catch the Big Papio trail up to my Office at 113th and Blondo. About 23 miles.
Last week it was easy to stick to my training plan. I had plenty of time off with vacation and the holidays. I was able to get 245 miles on the road. This week is going to be a little trickier. Today I am going to split the time with my ride in the morning and one this afternoon. Tomorrow, I may have to ride the trainer in the morning and then lift after work. I can cover Friday with a commute (the direct route) to work which for both ways is an hour.
The weight lose battle is heating up. I have survived the Holidays with minimal weight gain and the past couple days I am seriously watching what I eat.
I decided to take the long way into work to get in some training time and a commute. It was early so I headed down Saddle Creek to Center and caught the trail at Aksarben Village. There was a nice tailwind as I headed south. I am still working on base miles so I kept my cadence up above 100 rpms and my HR in Zone 2. I rode down the trail to Culvers then turned around back to the North to catch the Big Papio trail up to my Office at 113th and Blondo. About 23 miles.
Last week it was easy to stick to my training plan. I had plenty of time off with vacation and the holidays. I was able to get 245 miles on the road. This week is going to be a little trickier. Today I am going to split the time with my ride in the morning and one this afternoon. Tomorrow, I may have to ride the trainer in the morning and then lift after work. I can cover Friday with a commute (the direct route) to work which for both ways is an hour.
The weight lose battle is heating up. I have survived the Holidays with minimal weight gain and the past couple days I am seriously watching what I eat.
Thursday, December 29, 2011
Loading up on Miles
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.
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.
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.
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