Workout: Rode to Belleville and back on the Hater with Abby, Gehling, and Claire.
Notes: We left at ten thirty with the intention of riding to New Glarus via the Hater. An incomplete multi-surface trail, the Hater is formally known as the Badger State trail. The first few miles leaving town and going south have yet to be completed and are ATV-style trail following an old train corridor. After an encounter with some dog poo, Abby turned back. The rest of us carried on and rode through the tunnel. It was totally metal. GEhling had a PROTOTYPE backpack along, so we made more clothing changes than Lady Gaga at the MTV awards.
My commuting bike from last winter (sans drivetrain) is probably the biggest thing listed here, and then there are some odds and ends. Here is the parts spec for it. If you want the entire thing, I’ll sell it for $250. Otherwise, the price listed next to each part is the asking price for just that part. All prices OBO, as the bike has some corrosion from a winter of riding. But hey, it's a winter cross commuter.
Frame: Nashbar aluminum cyclocross frame in a size 56. 130mm rear hub spacing. Comes with a disc-only fork, headset, non-QR seatpost collar and stem. 27.2 seat tube internal diameter. ($150)
Tires: Bontrager Race Lite Hardcase 700x35c ($10 each)
Saddle: Bontrager select Black ($10)
Another wheelset I have for sale is a pair of 26” Sun Ditch Witch rims on Shimano Deore 6-bolt disc hubs. Come with no-name rotors and cassette, as well as some slightly used Bontrager Earl tires. ($80)
I store my training journal locally. This is an upload from the past few weeks.
Date: 11/01/09
Weather:
Weight:
Breakfast:
Lunch:
Dinner
Snacks:
Workout:
Notes: Ankle almost better, still stiff
Date: Monday 11/02/09
Weather:
Weight:
Breakfast: Cracker Barrel pancakes, eggs, bacon.
Lunch: Chicken kebob with peppers, mushrooms, pilaf, juice and water
Dinner:
Snacks:
Workout:
Notes: I was at Trek Business School in Waterloo all day
Date: Tuesday 11/03/09
Weather:
Weight:
Breakfast: Whole Wheat Bagel and a Latte
Lunch: Shrimp Jambalaya, pasta salad
Dinner: Nachos
Snacks:
Workout: None
Notes: 2nd day of Trek Business School and I was totally exhausted after getting home. I had some nachos and went to the first team meeting. When I got home at 9:30 I went straight to bed.
Workout: Rode to work and back. Approximately 8 miles roundtrip.
Notes: My ankle is feeling good enough to ride on. No pain, just a bit stiff in the mornings and loosens up as the day goes on.
Date: 11/05/09
Weather: Sunny and 40s
Weight: 157
Breakfast: Oatmeal, Coffee, grapes
Lunch: hummus and carrots on whole wheat bread, grapes (I got some awesome grapes at the new Hy-Vee), craisins.
Dinner:
Snacks:
Workout: riding to work, sit-ups
Notes:
Date: 11/11/09
Weather: 45 and Sunny!
Weight: 152? Maybe I’m a little dehydrated.
Breakfast: Bagel and cream cheese, latte, OJ
Lunch: yogurt, carrots, plum
Dinner: Glass Nickel with banana peppers and pepperoni, red bull
Snacks:
Workout: 1.5 hours on the MTB trails on my CX bike.
Notes: It felt good to get back out riding with a normal ankle. While it was a bit stiff after the ride, my foot loosened up with a bit of walking and stretching.The season-end burnout I’d experienced has subsided and I’ve been riding to work more than driving, as well as riding the CX bike around town and taking whatever paths I encounter.
This exploration type of cycling has done a few things for me. First, it’s created a new kind of cycling that I haven’t done since I first moved to Minneapolis. Discovering a new place via bicycle allows you to cover greater distances than walking, and affords a greater level of interaction than driving. Meeting Madison via bicycle is a great experience.
Another fun aspect of riding the CX bike around town is that it’s a casual approach to base-building training. I’m not going to do any directed training until December or January, but keeping in shape is important.
Date: 11/14/09
Weather: Sunny, 40s
Weight: 159 (After lots of hydrating, I’m back to normal)
Breakfast: Just coffee and water.
Lunch: Tur-duck-en, mashed potatoes,
Dinner: Toast with jam
Snacks:
Workout: none
Notes: Today was the Lake Family Thanksgiving celebration. Since John is having hip surgery Monday and we won’t be having a normal Thanksgiving, John and Cindy (my parents) had all of their long-time vacation friends to Madison for a Tur-duck-en. Yes, that’s a chicken inside of a duck inside of a turkey, and it’s amazing. I restricted myself to one small portion of each item I tried, but was still full enough after the dinner that I had toast with jam around 7 and just drank water the rest of the day.
I will call today day 1 of eating healthy again.
Date:11/15/09
Weather: Sunny, high of 50
Weight:158.9
Breakfast: Oatmeal, brown sugar, banana, coffee.
Lunch: chicken stir-fry
Dinner: Coffee, water, small bean burrito with tomatoes and onions. Mango orange juice.
Snacks: a beer!
Workout: Rode to work and took the long way home. Maybe 15 miles total riding? No hard efforts, just cruising. 100 sit-ups.
Notes: Soon I’ll be printing up lists of my goals for next year. I’ll print three; one for my bathroom wall above the scale, one for on the refrigerator, and one for right by my bedroom door. I’m also going to be putting racing pictures up around my house. I find these keep me motivated when the first race of the year is 7 months away. Racing goals will be on there, as well as a few other life-type-goals I have. So far this year I’ve reached all of my goals except two. One of those goals was to win the Subaru Cup overall for my age group.
I’m working on a Google calendar of the WORS races. Hopefully I can get that published this week. Google Calendar is an awesome tool that I use daily and it keeps things nicely organized in a visual way that I love. My training, racing, and work calendars are all on it and I can access it from anywhere.
To digress: I overhauled my Procaliber and pulled a bunch of leaves out of the cassette before running it through the parts washer. After replacing some housing and the drivetrain cables, it should be ready for a few winter rides.
Date: 11/16/09
Weather: sunny, 50
Weight: 158.5
Breakfast: Wheaties, coffee, OJ
Lunch: Chicken bacon spinach wrap
Dinner: n/a
Snacks: Lots of water!
Workout: 2 hour spin on the cross bike, 100 sit-ups.
