Monday, March 30th, 2009
60 minutes at tempo. I felt awesome!
100 sit-ups and stretching.
Tuesday I didn't get to ride. Work, family things, and more work got in the way.
Wednesday: 10 hour on the trainer at 145 BPM and 7x1 min cadence workouts.
I'm tempted to buy a cadence computer just to see how high I can get it. Today I tried scooting around in the saddle for slightly different positions while spinning it up, and I really flew when I got back a ways on the seat.
It was super frustrating to see snow when I thought I was going to ride outside today. Hopefully it doesn't last long. I guess today's trainer ride was okay.
However, at the 50 minute mark Sam the cat walked down to the basement and puked right next to the trainer. It was loud and smelly and totally ruined my ride. I stopped to clean it up and then spun out a cooldown.
100 sit-ups, stretching, etc.
Wednesday, April 1, 2009
Monday, March 30, 2009
Where's your head at?
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.
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.
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?
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