Friday was strange; I had great legs and did the climb near Brigham Park outside Blue Mounds four times, but my head was not at all in it. The first time I descended I probably went 25mph the whole way down because I couldn't concentrate enough to control the bike. I couldn't focus or wake up and my head felt half asleep. The second time I did it I went a bit harder and my legs felt even better, but my head was all over the place.
The third time I really pushed it. I rode a few gears harder and struggled to not stand up. My legs were shot by the time I got to the top. and I actually rode back to the car and hopped off the bike. My mind was fuzzy, but not so fuzzy that I couldn't tell myself to get back on the bike because my legs maybe had one more in them.
On the last climb I nearly popped. 3/4 of the way up I had to drop it into an easy gear to spin the remaining bit. You never know if you have one more left in you unless you try. I didn't quite have one more in me, but at least my legs were spent after that last attempt. I didn't feel awake until later in the evening, around five. It was a bad day in my head, but great for my legs.
Saturday I worked all day and sold nearly $9K at the shop. No riding, though, which was fine because IT SNOWED THAT EVENING. I was also pretty shot because my two days off last week ended up being 7 or 8 hour days at the shop. I need a vacation.
Sunday was a scheduled rest day and we celebrated John's birthday. He's 60.
I'm about to go do my 60-minute tempo workout on the trainer. It's just cold enough that I know I'd have a hard time getting warmed up. Also, I'm sneaking a workout in before I have to go to work and it might be hard to make it back in time if I do it on the road.
Monday, March 30, 2009
Friday, March 27, 2009
Outdoor, indoor, outdoor
The weather's been all over the place this week.
Tuesday: 2.15 hours on the bike outside!
core workouts, stretching
Wednesday: 1 hour indoors on the trainer because it was COLD! Cadence workout.
Thursday: 2 hours at endurance pace. Nice cruise through Sun Prairie.
situps, core workouts, stretching.
Today I hope to go to Blue Mounds to climb the big hill. I'm feeling good, eating well, and having fun with riding outside.
Tuesday: 2.15 hours on the bike outside!
core workouts, stretching
Wednesday: 1 hour indoors on the trainer because it was COLD! Cadence workout.
Thursday: 2 hours at endurance pace. Nice cruise through Sun Prairie.
situps, core workouts, stretching.
Today I hope to go to Blue Mounds to climb the big hill. I'm feeling good, eating well, and having fun with riding outside.
Monday, March 23, 2009
On schedule
I didn't get a ride in on Saturday, but I got up early Sunday to cruise out to Sun Prairie for coffee. 45 minutes out, 45 back.
Monday, March 23rd, 2009.
45 minutes at tempo. 15 warm up, 15 cool down, 45 of pure metal in between.
stretching and core workouts
While the weather didn't afford me the opportunity to do this outside, I felt fine doing it on the trainer. And even though I was totally off schedule last week I'm ready to get back on it this week and kick some ass. I know I'm training on my own, not racing or going on group rides, so I'm not sure whose ass will be kicked other than my own, but you get the gist.
Oh, and I acquired a DH bike on Saturday.
Monday, March 23rd, 2009.
45 minutes at tempo. 15 warm up, 15 cool down, 45 of pure metal in between.
stretching and core workouts
While the weather didn't afford me the opportunity to do this outside, I felt fine doing it on the trainer. And even though I was totally off schedule last week I'm ready to get back on it this week and kick some ass. I know I'm training on my own, not racing or going on group rides, so I'm not sure whose ass will be kicked other than my own, but you get the gist.
Oh, and I acquired a DH bike on Saturday.
Friday, March 20, 2009
Burning calories, burning stress.
On Wednesday my HRM calculated I burned 2500 calories. I usually don't worry about how many calories I burn, but that's a pretty serious amount.
Thursday, March 19th, 2009.
Ride time: .5 hours at cruising speed.
100 sit-ups, stretching
I had an awful time at work and couldn't concentrate to do any workouts. All I could do was try to clear my head. Thankfully this long week is almost over. Once the shop is operating on full again, I'll be able to ride more, and maybe the stress won't get to me. I can remember the only other time a customer has gotten to me while working in retail, and that last time was nothing compared to this.
Friday, March 20th, 2009
Ride time: 1hr 15 min.
3x10 minute muscle tension workouts
stretching, lots of stretching.
I had really hoped to go out to Blue mounds and do this workout outside today, but the temp dropped below 30, so I did it in the basement. It wasn't that hard, per se, just doing it in the basement and not on unglaciated hills made it boring.
If I don't get to ride tomorrow (which I probably won't) I think I'll use it as my rest day and get up early Sunday. We'll see what coach says.
Thursday, March 19th, 2009.
Ride time: .5 hours at cruising speed.
100 sit-ups, stretching
I had an awful time at work and couldn't concentrate to do any workouts. All I could do was try to clear my head. Thankfully this long week is almost over. Once the shop is operating on full again, I'll be able to ride more, and maybe the stress won't get to me. I can remember the only other time a customer has gotten to me while working in retail, and that last time was nothing compared to this.
Friday, March 20th, 2009
Ride time: 1hr 15 min.
3x10 minute muscle tension workouts
stretching, lots of stretching.
I had really hoped to go out to Blue mounds and do this workout outside today, but the temp dropped below 30, so I did it in the basement. It wasn't that hard, per se, just doing it in the basement and not on unglaciated hills made it boring.
If I don't get to ride tomorrow (which I probably won't) I think I'll use it as my rest day and get up early Sunday. We'll see what coach says.
Wednesday, March 18, 2009
windy and warm in March
Wednesday, March 18th, 2009.
Ride time: ONLY 3 hours and 45 minutes.
route: http://www.gmap-pedometer.com/?r=2647953
Today's rookie move was ignoring headwinds.
I didn't get to ride yesterday, as I was at work from 9 am to 11pm, so I made up for it a bit today. After getting slightly lost on my ride from Madison to Sun Prairie, to Waterloo, to Cottage grove, I wound up in Lake Mills.
As soon as I turned west on county road B, the headwind back-handed me. It was a long haul back to Madison, but I had a great time.
Ride time: ONLY 3 hours and 45 minutes.
route: http://www.gmap-pedometer.com/?r=2647953
Today's rookie move was ignoring headwinds.
I didn't get to ride yesterday, as I was at work from 9 am to 11pm, so I made up for it a bit today. After getting slightly lost on my ride from Madison to Sun Prairie, to Waterloo, to Cottage grove, I wound up in Lake Mills.
As soon as I turned west on county road B, the headwind back-handed me. It was a long haul back to Madison, but I had a great time.
Monday, March 16, 2009
60 degrees and sunny, 160 BPM and strong
Monday, March 16, 2009: 30 minutes at tempo
100 sit-ups, planks, stretching.
The weather was perfect for me today, so I did the workout on the road. I took the Procaliber, and it all went smoothly. Straight out Portage for a 20 minute warm up, then 30 minutes between 160-174 BPM. I could breathe and focus, but keeping the HR under control was a little hard. Sometimes I'd spike on hills even when I'd dropped a few gears to spin up it. I had a tailwind on the way out, and a serious headwind coming back, but I was in such a great mood that I literally said out loud "hell yeah!"
Oh, and this morning I noticed somebody had used my check card to purchase $450 of things from NewEgg.com. It took all of ten minutes to get the charges removed, cancel the card, and get the fraud claim process started. Quite impressive.
Coach, where are your weekend results?
100 sit-ups, planks, stretching.
The weather was perfect for me today, so I did the workout on the road. I took the Procaliber, and it all went smoothly. Straight out Portage for a 20 minute warm up, then 30 minutes between 160-174 BPM. I could breathe and focus, but keeping the HR under control was a little hard. Sometimes I'd spike on hills even when I'd dropped a few gears to spin up it. I had a tailwind on the way out, and a serious headwind coming back, but I was in such a great mood that I literally said out loud "hell yeah!"
Oh, and this morning I noticed somebody had used my check card to purchase $450 of things from NewEgg.com. It took all of ten minutes to get the charges removed, cancel the card, and get the fraud claim process started. Quite impressive.
Coach, where are your weekend results?
Sunday, March 15, 2009
necessary schedule adjustments
Riding after work will no longer... work. I'm usually too fried from a day at work to get on the bike. However, because the store opens at 10 I could ride in the mornings if I go to bed a bit earlier and get up at six. New bed time: 10pm.
Naturally the long rides will need to happen on my day off.
I missed Saturday's ride because of work, so that's two long rides I've missed in one week due to work. I can't change the fact that we've been busy, so I'll change my schedule.
I still stretched today. My IT bands get sore when I don't. If it stays dry this week I might be riding at Jim's by the end of the week! Here's hoping.
Naturally the long rides will need to happen on my day off.
I missed Saturday's ride because of work, so that's two long rides I've missed in one week due to work. I can't change the fact that we've been busy, so I'll change my schedule.
I still stretched today. My IT bands get sore when I don't. If it stays dry this week I might be riding at Jim's by the end of the week! Here's hoping.
Friday, March 13, 2009
core workouts, outside riding
Ah, what a day to ride outside!
Ride time: 1 Hr 20 @ 145 BPM
100 situps, core workouts (more on these later)
stretching
I cruised around Madison today on my Procaliber. I dig this bike. It's comfortable and quick. Maybe next week I can get the Madone out on the road. For now, however, I need to get to know the Procal. Man, I need to tune the suspension better.
Core workouts have been awesome! While I'm short of a six pack, my abs are flatter and more muscular than ever in my entire life, and I can feel the strength when I really sprint for it or get out of the saddle. Sweet! I usually do 100 sit ups every other day. Included in this workout are some planks (a pilates-style pose) and a side equivalent.
on the iPod:
Bone Thugs n Harmony- Crossroads
Teddy Bears feat. Iggy Pop- Punk Rocker
Yeah Yeah Yeahs- Show Your Bones
More outdoor riding!
Ride time: 1 Hr 20 @ 145 BPM
100 situps, core workouts (more on these later)
stretching
I cruised around Madison today on my Procaliber. I dig this bike. It's comfortable and quick. Maybe next week I can get the Madone out on the road. For now, however, I need to get to know the Procal. Man, I need to tune the suspension better.
Core workouts have been awesome! While I'm short of a six pack, my abs are flatter and more muscular than ever in my entire life, and I can feel the strength when I really sprint for it or get out of the saddle. Sweet! I usually do 100 sit ups every other day. Included in this workout are some planks (a pilates-style pose) and a side equivalent.
on the iPod:
Bone Thugs n Harmony- Crossroads
Teddy Bears feat. Iggy Pop- Punk Rocker
Yeah Yeah Yeahs- Show Your Bones
More outdoor riding!
Thursday, March 12, 2009
rough week, even with such little riding
Monday, March 9th, 2009
Ride time: 45 minutes
100 situps, core workouts,
Tuesday: didn’t get to ride. I was at work until 1 am. yeah....
Wednesday and Thursday: Rest days. I did a lot of sleeping. My sleep schedule is still a little wonky, but I should be able to get back to normal tonight.
Monday, March 9, 2009
Why does one do this bicycle thing?
Ride time: 45 minutes at 145 BPM
core workout, stretching, sit-ups
Today, Coach Whale suggested I write about why I ride.
This is quite the topic, so I’ll try to give it the time it deserves. We’ll call this installation part one, and it will cover the basics. The obvious, clear, and easily understood motivations for a post-undergrad 23 year-old to spend an entire year living in his parent’s basement to train for a sport in which he has shown little previous talent.
As an outline:
Part 1: Personal motivations
2 Lifestyle
3 Culture
4 Competition
5 Health
6 Socially
7 Philosophically
The immediate gratifications I get, the most fleeting and temporary beauty I feel in riding a bicycle, come in racing. In a race I can focus like I cannot in any other aspect of my life. There is no outer world, no bike, no trail, and other riders are only peripheral. No longer am I the mastermind type with a hand in everything and invested in no one thing. A rider passing me quickly becomes nothing more than the urge to accelerate. Going as hard as possible, absolutely to the limit, gives me joy.
In a criterium, attacking just after the last preem sprint and doing the ITT for a few laps until the finish. It requires speed when I’m usually pretty spent, and it requires timing and forethought, cleverness, and the slightest amount of disregard for safety. When it works, everyone else it too smoked from the final preem to chase, and I’ve ridden away solo a few times. Occasionally some have come with me, but otherwise I can ride on my own.
In mountain biking, getting into the flow and rhythm of a trail is my goal. When I can stay off of the brakes through a corner and lean into it, keeping speed, and come out accelerating, it’s magic. It is necessary to focus, and the focus keeps me happy.
How about winning? I’ve only ever won one race; a practice crit in the 5s. Maybe it’s because I’ve never taken myself seriously as a racer. Last year, coming off of brutal bronchitis and an offseason plagued by schoolwork, I was somehow pretty quick on the bike. Suddenly, I could ride with the faster group on spring break, and I held my own in a cat. 5 road race coming in for 4th. I hadn’t raced the mountain bike in nearly a year, so I wondered whether I could stand up on my own in a WORS comp race.
It went reasonably well. My once-strong handling skills were rusty from all of the road riding, and my core muscles were weak, so I dogged it in for a mid-pack finish. But after a summer of riding the MTB, I had my handling skills back and landed a top 10 at the Fall Color Festival, 2nd in my age group.
So I’ve taken myself seriously, trained and stretched, done the sit-ups (I fucking hate sit-ups) and core workouts, and eaten better (I’ve only had Taco Bell once since 2008). However this season goes, I will someday look back and say I went for it and found my actual limits. I tend not to take many chances in other parts of my life. I am a calculating person, highly logical, and serious.
So I am focusing for this season. I am focused on winning, focused on always passing just one more person, focused on 2nd being a loss, focused on not letting the weather or course conditions influence my attitude. This season I have an opportunity that I will not have in other seasons, or perhaps ever again in my life.
For now, this is why I ride. More next time.
core workout, stretching, sit-ups
Today, Coach Whale suggested I write about why I ride.
This is quite the topic, so I’ll try to give it the time it deserves. We’ll call this installation part one, and it will cover the basics. The obvious, clear, and easily understood motivations for a post-undergrad 23 year-old to spend an entire year living in his parent’s basement to train for a sport in which he has shown little previous talent.
As an outline:
Part 1: Personal motivations
2 Lifestyle
3 Culture
4 Competition
5 Health
6 Socially
7 Philosophically
The immediate gratifications I get, the most fleeting and temporary beauty I feel in riding a bicycle, come in racing. In a race I can focus like I cannot in any other aspect of my life. There is no outer world, no bike, no trail, and other riders are only peripheral. No longer am I the mastermind type with a hand in everything and invested in no one thing. A rider passing me quickly becomes nothing more than the urge to accelerate. Going as hard as possible, absolutely to the limit, gives me joy.
In a criterium, attacking just after the last preem sprint and doing the ITT for a few laps until the finish. It requires speed when I’m usually pretty spent, and it requires timing and forethought, cleverness, and the slightest amount of disregard for safety. When it works, everyone else it too smoked from the final preem to chase, and I’ve ridden away solo a few times. Occasionally some have come with me, but otherwise I can ride on my own.
In mountain biking, getting into the flow and rhythm of a trail is my goal. When I can stay off of the brakes through a corner and lean into it, keeping speed, and come out accelerating, it’s magic. It is necessary to focus, and the focus keeps me happy.
How about winning? I’ve only ever won one race; a practice crit in the 5s. Maybe it’s because I’ve never taken myself seriously as a racer. Last year, coming off of brutal bronchitis and an offseason plagued by schoolwork, I was somehow pretty quick on the bike. Suddenly, I could ride with the faster group on spring break, and I held my own in a cat. 5 road race coming in for 4th. I hadn’t raced the mountain bike in nearly a year, so I wondered whether I could stand up on my own in a WORS comp race.
It went reasonably well. My once-strong handling skills were rusty from all of the road riding, and my core muscles were weak, so I dogged it in for a mid-pack finish. But after a summer of riding the MTB, I had my handling skills back and landed a top 10 at the Fall Color Festival, 2nd in my age group.
So I’ve taken myself seriously, trained and stretched, done the sit-ups (I fucking hate sit-ups) and core workouts, and eaten better (I’ve only had Taco Bell once since 2008). However this season goes, I will someday look back and say I went for it and found my actual limits. I tend not to take many chances in other parts of my life. I am a calculating person, highly logical, and serious.
So I am focusing for this season. I am focused on winning, focused on always passing just one more person, focused on 2nd being a loss, focused on not letting the weather or course conditions influence my attitude. This season I have an opportunity that I will not have in other seasons, or perhaps ever again in my life.
For now, this is why I ride. More next time.
Sunday, March 8, 2009
Saturday: back at it.
Saturday, March 6th, 2009
Ride time: 1.5 hours at 138-160BPM
Stretching.
It was hard to get back on the bike after a tough week. My sleep schedule was getting back to normal, but my stress levels were still up there. Work has been quite challenging as of late, and I haven't had much fun outside of work. I got home from a successful day at the office, did my ride and went out for a friend's birthday. As the designated driver, it was quite the entertaining evening.
Sunday I rested. This is a recovery week, so the riding will be easier. I look forward to some nicer weather, outdoor riding, and a great season. Even though this last week was difficult, I made it through and am ready to get back on track!
Ride time: 1.5 hours at 138-160BPM
Stretching.
It was hard to get back on the bike after a tough week. My sleep schedule was getting back to normal, but my stress levels were still up there. Work has been quite challenging as of late, and I haven't had much fun outside of work. I got home from a successful day at the office, did my ride and went out for a friend's birthday. As the designated driver, it was quite the entertaining evening.
Sunday I rested. This is a recovery week, so the riding will be easier. I look forward to some nicer weather, outdoor riding, and a great season. Even though this last week was difficult, I made it through and am ready to get back on track!
Friday, March 6, 2009
a long, hard week
This was a difficult week for me. My sleep schedule was way off and prevented me from completing some of my scheduled workouts. Then I lost my heart rate monitor watch. Not fun.
Monday, March 2nd, 2009
Ride time: 1 hour at 155 BPM
stretching, sit-ups, core workout
Tuesday, March 2nd 2009
Ride time: 2.25 hours @ 145 BPM
stretching
Wednesday, March 3rd, 2009
scheduled ride time: 1.5 hours at 138-160- Was at work from 9am til 8PM. Got home and tried to ride. I was so exhausted I could only spin. Still did my core workout. My hamstrings felt super tight. Everyone at my work has this nasty flu, and I was worried I was catching it. Went to bed after an hour of easy spinning. Slept from 10pm to 9am.
Thursday: scheduled rest day. And I rested. My sinuses were a little stuffed up and I felt dehydrated. Did some stretching Thursday night I didn't fall asleep until nearly three a.m. Got up for work at eight.
Friday, March 6th, 2009
My scheduled ride was 2.25 hours at 138-160. I was so fried that I could only spin for an hour. Mentally I am exhausted. Tonight my plan is to go to bed at ten and get up at 7. Hopefully that puts me back on a normal sleep schedule, and I can do tomorrow's planned ride. My sinuses feel better and I'm hydrated again. This may have been a near-miss on catching the flu that everyone at work has. The weather is warm enough that next week I could ride outside if I wanted.
Sometimes it doesn't go according to plan.
Monday, March 2nd, 2009
Ride time: 1 hour at 155 BPM
stretching, sit-ups, core workout
Tuesday, March 2nd 2009
Ride time: 2.25 hours @ 145 BPM
stretching
Wednesday, March 3rd, 2009
scheduled ride time: 1.5 hours at 138-160- Was at work from 9am til 8PM. Got home and tried to ride. I was so exhausted I could only spin. Still did my core workout. My hamstrings felt super tight. Everyone at my work has this nasty flu, and I was worried I was catching it. Went to bed after an hour of easy spinning. Slept from 10pm to 9am.
Thursday: scheduled rest day. And I rested. My sinuses were a little stuffed up and I felt dehydrated. Did some stretching Thursday night I didn't fall asleep until nearly three a.m. Got up for work at eight.
Friday, March 6th, 2009
My scheduled ride was 2.25 hours at 138-160. I was so fried that I could only spin for an hour. Mentally I am exhausted. Tonight my plan is to go to bed at ten and get up at 7. Hopefully that puts me back on a normal sleep schedule, and I can do tomorrow's planned ride. My sinuses feel better and I'm hydrated again. This may have been a near-miss on catching the flu that everyone at work has. The weather is warm enough that next week I could ride outside if I wanted.
Sometimes it doesn't go according to plan.
Sunday, March 1, 2009
schedule thoughts
Friday, February 27th, 2009.
Ride time: 2.15 hours @ 145
stretching and 100 sit-ups, core workouts
Saturday, February 28th, 2009
Ride time: 1.45 hours @ 145 BPM
stretching. My legs were pretty tired from this ride. I don't think I ate too well between Friday's long ride and Saturday's shorter one.
Sunday, March 1st, 2009
REST DAY!
My work schedule can get really crazy. Occasionally it makes my evening workouts really difficult (see last Wednesday) either from exhaustion or just over-scheduling. Now that store hours are changing to 10am-9pm M-F and 9am-6pm Saturday, everything should get easier. I'm hoping to go up to Mpls sometime in the near future.
Got a USA cycling e-mail reminder that there are some early season Crits at Research Park coming up in April. We'll see what coach says, but those could be fun.
Ride time: 2.15 hours @ 145
stretching and 100 sit-ups, core workouts
Saturday, February 28th, 2009
Ride time: 1.45 hours @ 145 BPM
stretching. My legs were pretty tired from this ride. I don't think I ate too well between Friday's long ride and Saturday's shorter one.
Sunday, March 1st, 2009
REST DAY!
My work schedule can get really crazy. Occasionally it makes my evening workouts really difficult (see last Wednesday) either from exhaustion or just over-scheduling. Now that store hours are changing to 10am-9pm M-F and 9am-6pm Saturday, everything should get easier. I'm hoping to go up to Mpls sometime in the near future.
Got a USA cycling e-mail reminder that there are some early season Crits at Research Park coming up in April. We'll see what coach says, but those could be fun.
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