Saturday, December 30, 2006
So I woke up this morning at 7:15 for my scheduled 3.5 hour ride and I look outside to see some really dense fog, not exactly the best conditions to be riding a bike when the cars can't see me. But I figured what the heck, I'll ride anyways, I gotta die sometime. I ate my big bowl of oatmeal, got dressed, which took about 20 minutes to throw on all my clothes, filled my bottles and headed out the door to enjoy the misty, 38 degree weather. I headed out towards Pewaukee and ended up getting lost after taking a wrong turn. I was supposed to take a right on a road and ended up taking a left and going completely the wrong way. Only after about 5 miles when I was supposed to take another turn did I realize my mistake and by then I figured I'd just wing it and ride around. I figure there are two benefits to getting lost, one is that you get to ride on roads that you've never ridden before, and secondly you get to enjoy the aerobic benefits of riding for a lot longer than you expected since you can't find your way home. Good times, good times. So after I found a road I recognized I made my way home and ended up riding for 3 hours 53 minutes, not bad at all for a December day in Wisconsin. I definitely ate a lot when I got home, I was starving and probably had a little too much as my stomach was a little sick after everything that I crammed down my throat. Anyways, tomorrow is supposed to be a crappy day as it's going to start raining tonight and all day tomorrow so it doesn't appear I'll be riding outside. I'm going to get up early and clean my bike up as it got a little wet and muddy today and then I'll be riding for 2.75 hours on the trainer and probably watch a couple of movies. After that I'll do some housework and then take a nap to rest up for the nighttime festivities. I'm looking forward to some steak and just a couple of beers tomorrow night at my friend Jason's house and of course I'm looking forward to watching the Packers beat the Bears. Well, until next time.....Happy New Year!!
Friday, December 29, 2006
Sunday night the Packers play for a possible playoff berth and of course it's New Year's Eve so there will be plenty of eating and some alcohol consumption as well. I'm going to do my best not to overeat but who knows how good my willpower will be after a few beers as well. Monday the Badgers play in the Capital One Bowl so that will be another occasion to eat and drink, but again hopefully not too much. I think I got over my weight plateau, at least the last couple of days, as I've lost about 3lbs over a week and I'm down to a stable 182 this week. I still have about 10lbs to lose but once I get in to the longer miles and get outside in March and April I'm sure it will just melt off. Well, I'll give an update after tomorrow's ride and hopefully Sunday, until next time........Happy New Year!
Wednesday, December 27, 2006
Saturday, December 23, 2006
Thursday, December 21, 2006
Well, the last few days have been pretty good rides on the trainer, as good as they can be inside I guess. I swapped my Tuesday and Wednesday rides around and did my 1 hour recovery ride on Tuesday just due to time constraints and then did 1.75 hours on the trainer last night after lifting weights. I felt great doing weights yesterday and will be moving in to the strength phase of lifting next week starting with my Wednesday workout as obviously X-mas is Monday and I won't be at work to use the weightroom. The bike workout felt great last night as well as I did 5x5 minute Muscle Tension intervals to build power. Basically it's just 5 minutes of riding with the front wheel propped up to simulate a hill and then staying in the seat I push a 53x13 or 53x14 gear for 5 minutes, rest for 5 minutes and repeat. It's a great way to build power and muscular endurance. Tonight I will be doing the opposite with a 1.75 hour ride on the trainer with 6x3minute Fast Pedals which help build a fast, smooth pedal stroke.
Overall, I'm just absolutely filled with motivation to ride, no winter blues here. I know I have a lot of work to do before race season so I don't mind that we are still at least 3 months away from getting outside on a regular basis, I could use the time before the first race. My weight is still staying the same and I weighed in this morning at 183 so I haven't really lost anything but didn't gain anymore either, just staying steady. Well, that's it....until next time.
Rain, Rain Go Away!
Tuesday, December 19, 2006
Saturday, December 16, 2006
Johnson Rd. from the State RR course.......
A nice double dipper on Hargraves road between Johnson Rd. and Alpine.....
Hwy. 120 heading towards Alpine Valley, to get an idea of how long and steep it is, check out the cars at the bottom and then look at the speck of a car at the top.......
Kniep Rd, super steep, check out the sign at the bottom in relation to the top of the hill, it goes up really quick....
Thursday, December 14, 2006
Monday, December 11, 2006
So, on to the training info.....Saturday was a cold, windy day and not exactly riding weather but I managed to fight the weather right away in the morning and got out for a 3 hour, 20 minute ride and came back feeling pretty sore, as I think all my joints were frozen. I don't mind cold weather as obviously I can dress for it with all the clothes I have, but the wind is something different. Not only does it go right through you, but mentally it's pretty difficult to deal with when it is cold in the first place. I don't mind it in the summer, but in the winter it just makes me think that I should just turn around, go in to my basement, and sweat my ass off on the trainer. Well, sometimes I do just that when I'm having a weak moment, but this year I'm really trying to stick to my guns so that I can kick some butt next year. Having said that, Sunday pretty much sucked for riding even though it was the better of the two days only because I was so busy that I didn't have any time to ride as long as I wanted. I had to do some running around in the mid-morning and along with having no choice but to finish my kitchen if I actually wanted running water, I had to cut my riding short on Sunday and was only able to ride for 1.5 hours of my scheduled 2.75 for the day. Oh well, I got my kitchen done for the most part so I was really happy about that, and at least I have running water again. Today is normally a rest day on the bike but I will make up for some missed time yesterday by riding for an hour on the trainer and it is also a normally scheduled weight-work day so I'll be doing that as well. This week looks great as far as temps go, but it doesn't matter anyways as I'll be at work obviously every day. So, it's another week of trainer workouts and I'm really looking forward to Saturday now as the forecasted high is going to be 47 degrees!!! I'm scheduled for 3.5 hours so I am really looking forward to that ride, should be a good one. Sunday is supposed to be 34 degrees which is plenty warm enough to ride, and I have a lot of time now, so I'll have no problem getting in my 2.75 hours scheduled for that day. Well, until next time...........
Thursday, December 07, 2006
Monday, December 04, 2006
I also wanted to give an update on some team news.....we got our final look at the team kit that we will be going with next year and I have to say that it looks great! It's a nice combo of a muted gold (not shiny), red, and black. Our sponsor logos are well placed on the jersey and shorts and the overall design flows quite nicely. I have a pic of the design but I won't post it now, sorry, as I'm not sure if I'm allowed to do that yet. I'll definitely take some pics when I get the whole kit in a couple of months and post them at that time. If you want to get an idea of the gold color and the logo, visit our sponsor's web site (Wheaton) under my Links section. In addition to getting our team kit I got some info on some other riders that are joining our team and I'm definitely happy to know that we are getting some guys that are not only quality racers but also nice, respectable guys that I know I'll have no problem meshing with on and off the road. I'm definitely looking forward to a great season with the team in '07. Until next time.......
Friday, December 01, 2006
Anyways, last night I did ride for 1.75 hours on the trainer and did 7x12sec Stomps as well. Tonight is a rest day on the bike and because of our major snowstorm I'll be skipping the weight work so that I can get home and shovel. Tomorrow is going to be an iffy day as there still might be too much snow to ride safely but I'll do my best to get out on the cyclocross bike and I'll ride for as long as I can or until I deem it too unsafe to hit the road. I might have to do all or part of tomorrow's scheduled 3.5 hours of riding on the trainer, fun, fun. If I can even get away with doing half on the road and half on the trainer I'd be happy. Sunday is probably 2.5 hours on the trainer as it appears that it will be snowing again but we'll see if the forecasters are correct. Here is a pic of the wonderful snowfall (yeah, right!). Until next time..........
Tuesday, November 28, 2006
training has been reallygoodlately and i'm doingquite well instickingto my programthanks to the weather but unfortunately i've had oneday that went bad. saturday i woke up with the worst headache I've had in whileand I can't explainwhy I had it butit hurt like helland I was boundtothe bed until the afternoon. I thinkit was from lack of coffeebut I'm not sure, youknow, caffeine headache and all. anyways, I tried to get on thebikebut couldn't do it due to my headache so i had towrite off that dayof training to illness. sunday I made upfor it by riding just over 3hours even though I wasonly scheduled for 1.75hours. it was agreat ride and it felt goodtobe out that long, that makes 4 or 5 weekends ina row that I've done 3 or more hours at least once over the weekend. last night i didweight work and increasedmy weight and decreased my reps andI can definitelyfeel that i'm getting stronger everyweek. tonight is 1.75hours on thetrainer with some Stomps thrown in and tomorrow is weights and onehour onthe bike. the weather is taking a turn for the worse, rabble,rabble, so that sucks but i'mhoping that i can still get in my long weekend of training. i always havethe crossbike and can still do some crossand trailriding and of course there is alwaysthe trainer. i'm looking forward to getting out no matter what, gotta lose some weight and get down to at least 181 by mid-december, i'mat 186 right nowYIKES! JELLO,JELLY,PUDDING,LARD! ok then, so I'm workingonthat and hope to be down to 173 by Aprilif I can. i don't knowif i can get much lower thanthat without sacrificingsome power. ok bye! gotta go have some more javato burn calories, cause I heard it raises my metabolism, so that's cool. until nexttime..................
Friday, November 24, 2006
Monday, November 20, 2006
Is that Sven Nys....noooooo, it's just me!!!!!!!!!!!!!!!
Saturday, November 18, 2006
Wednesday, November 15, 2006
Anyways, the last few days I've completed my rides as scheduled and have done 2 days of weight work as well. Monday was a rest day on the bike and I did do my 4 sets of weights. Yesterday was 1.5 hours on the bike and I did that with 5 reps of PowerStarts which help build explosive power. Today I just did my 45 minute Recovery Ride and also did my 4 sets of weights. I feel really strong aside from the freakin' hip, knee, foot issue. As I approach the December 1st date of one year from when I started training last year, I am just in so much better shape that I'd have to say I'm starting at a fitness level that I would've had in about May of this year. That puts me about 6 months ahead of last year going in to my one year anniversary of being back on the bike in terms of fitness. I didn't feel good until about August of this year and hopefully that is what I will be feeling in April of next year. I'm anxiously counting off the days until next Spring, only like 4 and a half months to go! God, I hope it goes quick. Well, tomorrow I will be doing 1hr 45 mins on the trainer and then Friday is a rest day and I'll have some long rides again this weekend. I'll update on Friday night with my schedule for the weekend and hopefully the weather holds out so that I can get in some good riding outside. Until next time.........
Sunday, November 12, 2006
This weekend was not the most conducive weather for riding but definitely good enough to get outside and complete my rides that I had planned. Yesterday was pretty chilly but warmed up enough, to all of about 38 degrees, to get in my 3.25 hour ride which actually ended up about 3hrs 10mins so I was 5 minutes short, oh well right? I did 50 minutes of Race Simulation, basically in the form of Power Intervals but no sprints or anything with a big gear, I took it easy on the muscles and worked the lungs a little more. I won't do too much in the way of Race Simulation or Intervals throughout the winter, most likely only once a week or once every two weeks probably. Today was just a Foundation Mile ride of 2hrs 30 mins which I completed almost exactly to the minute without really planning it that way. It was a nice ride but it had a couple of good size hills along the way and I can tell I have a long way to go to be in hill climbing shape again. I purposely kept it in really easy gears but I could still feel the burn although I'm not really worried about that right now. I'm looking forward to Spring to do some really good hill workouts to improve that area of my riding. Right now I'm just concentrating on getting in the miles and building my aerobic base and some power for the workouts to come in late Winter and early Spring. Tomorrow is a rest day on the bike but I will be doing some weight work with about 4 sets of leg presses, leg curls and leg lifts. This is my last week of Transition lifting and then I go in to the High Volume Phase next week with slightly higher weight and less reps. I'm pretty wiped out tonight from riding as I think riding in the cold definitely takes more out of me and the 5hrs 40mins in the 35-40 degree weather made me pretty tired right now. I'm probably going to get to bed an hour earlier than normal tonight but not before I have a beer I think, after all that riding I deserve one! Time to eat dinner, have a beer and then hit the recliner. Until next time..........
Wednesday, November 08, 2006
My training has been going well but I really haven't done much since my last post on Sunday. Monday was a rest day on the bike but I did do my weight work and felt really good doing that, no knee pain or any other issues. Yesterday was a ride on the trainer for 1.25 hours with 5x15sec Stomps. I felt great again last night with no knee pain so I think I shook that issue that aggravated me for a couple of weeks. Tonight I'll be doing weight work shortly and then doing just 45 minutes on the bike to keep the legs loose. Tomorrow will be 1.75 hours with some FastPedals thrown in I think. Friday I'm looking forward to going out to dinner with some friends, I'll just need to make sure I don't eat too much. Well, not much to say for now, I'll update again after Saturday's ride to let you know how that went. Until next time.........
Sunday, November 05, 2006
As far as riding goes....Friday evening I did my weight work, basically my normal 4 set Transition workout and it was a rest day on the bike. Saturday I was up and out on the bike at 8:30a.m. and did a 3 hour ride out to Waukesha and the surrounding areas and despite the wind and colder temperatures it was a thoroughly enjoyable ride. Today I did 2 hours 20 minutes, 10 minutes short of my scheduled ride..oh well. The weather was gorgeous compared to the last few weeks and I would have loved to have gone for 3 or 4 hours but I'm sticking to my training plan for one, and secondly today was my wife's grandpa's birthday and we had to go to his party at noon and we didn't leave there until 4:00. I actually took the opportunity to ride down to the party in Waterford and that was a good way to get in my ride and still make it to the party. I really can't complain about this weekend as I had scheduled 5.5 hours outside for Saturday and Sunday and I did almost that amount and obviously could've added the extra 10 minutes but it wasn't worth it. Tomorrow is just a rest day on the bike but I will be doing weights.
Here are some pictures of my new Cannondale, still being built, and my Pinarello cross bike, still being built as well.
Easton Carbon stem and handlebars Campagnolo Eurus wheelset Old school Pinarello - check out the Scott drop-in bars! Ready for mud and snow!
Thursday, November 02, 2006
Yesterday - did a 1.25 hour ride because I had to cut Tuesday's ride a tad short because of my knee pain. I was scheduled for just a 30 minute spin but added the extra 45 minutes to make up some time.
Today - a 1.75 hour ride with 6 x 12 second Stomps, although I may nix the Stomps if my knee is too sore. Either way it's going to be 1.75 hours but maybe just spinning easy.
Tomorrow - a rest day on the bike but I will be doing weights.
Saturday - 3 hour ride with 5 x 3 min Fast Pedal exercises. The weather is supposed to suck but as long as it's not raining in the morning I'll do my ride, that's why I have all that cold weather gear. If it's raining, then I'll be doing 2 hours 25 minutes inside as that equates to about 3 hours outside. I'll have to find a long movie.
Sunday - 2.5 hour ride at Foundation Mile pace. Right now there is no rain in the forecast so it will be an outside ride.
Wednesday, November 01, 2006
I had hoped to have some pictures up today of my Pinarello build but I had to bring in the rear wheel to Wheel & Sprocket to get trued up so it isn't quite together right now. I still have to get a seatpost as well and I'm just going to get a cheap no-name seatpost when I go to pick up my wheel as this is just my winter "cross" bike. I will still ride my Specialized throughout the winter as much as I can but if there is any snow on the road or I want to test out some trails I will definitely be testing out the knobbies on the Pinarello. Once the winter comes to an end I will finish the build on my new CAAD8 frame by stealing a few parts from the Specialized and I will start riding the CAAD8 in the early Spring. The CAAD8 will still be all Campy Record Carbon but I've upgraded a few components over the Specialized so this bike will be lighter, more responsive and a little less harsh in ride quality. In addition to the Record components I'm going with an Easton carbon stem, Easton carbon flat-top ergo handlebars, Easton carbon seatpost and to top it all off I've got the new, lighter Campy Eurus wheels. The Eurus' are definitely an upgrade over my Bontrager Race Lites, saving about 200 grams or more and they are way more stiff so they'll be more responsive. I got them in black to offset the shiny silver of the frame, they look great and fast too. I'll post some pictures of the CAAD8 along with the Pinarello tomorrow or Saturday. Until next time..........
Monday, October 30, 2006
Today I did some weight work, 4 sets of 15 reps on the leg press, leg extensions, and leg curls. I'll do that 3 days a week for 4 weeks and then I'll move on to a heavier weight and less reps for another 4 weeks and then finally I'll go to heavy weights and low reps to build strength. Tomorrow the plan is to do a 1.25 hour ride and I believe I have to do 5 sets of 3 minute Fast Pedal exercises. MI3 just came out on DVD so I'll have to go rent that and watch Mr Katie Holmes blow stuff up. Should be a good time. Adios, until next time..................
Thursday, October 26, 2006
Other than that, I've been riding as scheduled but missed my weight day yesterday due to some scheduling conflicts with family activities. I will make that up by lifting tonight in addition to my 1.5 hour ride. Tonight, as mentioned, is a 1.5 hour ride on the trainer and I will be throwing in 5x15 second Stomps to help build power in the saddle. Basically you start at 15-20 mph and then just mash a huge gear (53x12) for 15 seconds, recover 5 minutes, and then repeat. Hopefully there is something good on TV tonight otherwise I'll have to go get another movie at BlockBuster to watch during the ride. Tomorrow is supposed to be another weight day but I'll skip that and just do some stretching instead. I'd rather lift on a ride day because I actually feel better on the bike after lifting so that will help with tonight's ride. My wife and I are also supposed to go out tomorrow night for dinner with some friends so I have to be home right away after work and won't really have time to lift. Saturday we are heading to Wausau at 10:00a.m for my cousin's wedding and I'm not sure if I'll squeeze in a ride before then, although I will try to get up and get at least a 2 hour ride in before we leave. If I have too many beers Friday night then that could be troublesome. Sunday's weather is looking decent so I should get in my 2 hour ride with no issues. Well, that's it for now, until next time..................
Monday, October 23, 2006
Here is a random thought....I was reading an article today from Ron Kiefel on Pezcyclingnews.com and for those of you who don't know who he is, he is a former 7-11 racer from the 80s and also rode for a host of other teams in the early 90s as well. Well anyways, it wasn't the article that caught my eye but the pictures of the bikes that made me think about the good old days of steel frames and 32-spoke wheels. I have a Pinarello Treviso Columbus SL frame with Campy Omega 32 spoke rims (maybe 36?) and I love riding that bike because it is so comfortable. It is equipped with Campy Chorus 8-speed (15 years old) but right now it's having a little trouble shifting due to some worn out cogs on the cassette. I just ordered a new (old stock) cassette for it and a new chain so that I can ride it over winter so I don't mess up my good bike. I also ordered some 700x30 Hutchinson Cyclocross tires for it as well so that I get some good traction in the snow if needed. Soooo, here's my thought, there should be at least 2 or 3 road races or crits during the year that are "vintage" races in which everyone brings their crappiest pre-1990 bike if they have one and they can't be fixed up, you have to ride them as is, no greasing them up or anything, and we go race them for like 20 miles. Mine only shifts in to two gears right now, 39x12 or 53x12 so that is how I would have to leave it. I want to hear all the squeaks and crunches as we all ride them. Dry chains, tire rot, frozen rusted cables, it's all good. The best part is, if the steel stem and seatpost are rusted and now bonded onto the frame, you can't adjust them, all the better for everyone else. I know some of you may not have a "nice" crappy bike like my Pinarello so Sears Free Spirits and the like are more than welcome. So get out your old Motobecane, Eddy Merckx, Fuji, Bianchi, Masi, Raleigh, or Pinarello and let's go ride some time. No lubrication or non-steel parts allowed, cause that's how I roll. Until next time.........
Wednesday, October 18, 2006
In other news, there are some changes on my current team, Team Wisconsin, that have impacted some decisions I have to make for next year. I don't really want to say too much about it now but basically some of the team has split to form their own team which I don't think will impact the core group too much as it appears most of them are mountain bikers. If most of the core group stays which it appears they will, then the decision is a no-brainer, I'll definitely stay with the team. If some of them leave that helped to get me on the team in the first place, then I'll have some decisions to make. I really like the direction we are heading for 2007 with the new sponsor Wheaton Franciscan Healthcare so if all stays kosher, it should be a good year. I only did two races with the team as I signed up late in the year but the team seems really well organized and has some riders with great potential. I know for one that I will be training lights-out this off-season in order to be competitive in the Master's 1/2/3 category by May or June. I'll be waiting to see how things play out in the next couple of weeks and then we have our team banquet on November 4th so we'll get to learn a little bit more about what's planned for '07. The next few weeks will be pretty interesting on the bike and off the bike...........Until next time.
Monday, October 09, 2006
Friday, October 06, 2006
Monday, October 02, 2006
As for my training for 2007, I've officially started it today and will spend the next 16 weeks in the Foundation Period basically building up a good aerobic base for the harder training that will follow. Today I will do some light weight work, basically just maintenance work, as unfortunately my first day of the program starts with a rest day on the bike. Tomorrow will be my first on-the-bike day and then Wednesday will be weights again. I will be doing light weights for 3 days and riding for 4 days for the month of October, then I will switch to riding 5 days in November and then 6 days starting in December for the remainder of the Foundation Period. My weight work will gradually increase throughout the period as well going to higher weights and less reps as I progress. I'm really looking forward to see how I progress for 2007 versus this year as I now have a good base whereas I had exactly 0 miles to build on last year. I'd really like to do well in the first few races of 2007 so that I can upgrade right away to help out the team, as the majority of our team will be in the Master's 1/2/3 category. We'll see how that goes I guess.
Well, I did celebrate the last day of my "off-season" yesterday by consuming 3 bratwurst loaded with onions, ketchup, mustard, and lots of kraut. I also had almost a whole bag of Doritos, 4 beers, 2 shots of whiskey and some other miscellaneous chips and dips. I figured I was going to start my healthy eating today so I had to splurge yesterday so I wouldn't binge during training. Other than gaining about 4lbs. and feeling a little hung over this morning, I think it was a good year-end feast. From now on it will be good wholesome food...and a little bit of beer as that has carbs in it right? Until next time...........
I do love the bratwurst...mmmmmm...
Monday, September 25, 2006
Overall, I've been slowly charting out my training program from what is in my brain to something on paper (computer actually) that I can work off of starting on October 1st. I'm going to use October as my transition month and November, December, January and February will be my Foundation months. After that, depending how I am feeling I will plan out the remaining periods of the program. It's going to be a long fall and winter as I already wish that I could get back to racing and of course I'm dreading the indoor miles on the trainer/rollers. Well, not much to say now, this part of the year pretty much just sucks. Oh yeah, I'm building up my new CAAD8 frame with some pretty nifty parts....upgraded my alloy stem to an Easton carbon and also bought an Easton carbon seatpost, I upgraded my Chorus BB to a Record carbon BB, and will also be getting carbon handlebars. I've got my eye on a new wheelset as well but we'll see about that, can't spend all my money.
Tuesday, September 19, 2006
Sunday, September 10, 2006
During the next couple of weeks I don't race mountain bike so I'll just do a couple of tour rides with my wife and keep doing some relaxed training rides through September. I'll cut back in October to about 2 to 3 days of riding per week and then I'll start to amp things up again in November. I guess now that the season is over I can look back and say I did decent for my first year back but I really wish I would've done better or got at least one win. For the year my results were as follows: 20th, 26th, 34th, 3rd, 18th, 8th, 11th, 21st, 24th, 25th, 8th and 11th. Not bad, but not exactly great either. I got 3 top-10 and 5 top-15 placings which was good enough for 11th overall in the WI Cup series, only 3 points away from 10th place. Well, that's about it for the racing year. I'll keep you all up to date on my training progress for next year as I start winding down and preparing for the 2007 season. Here are some pictures from the crappy race today:
Friday, September 08, 2006
In other news, I bought a new frame yesterday and should be getting it on Tuesday of next week. The Specialized S-Works I got last November was bought on eBay and I knew it was slightly used as it was a bike shop display/test bike but the thing is creaking and knocking like crazy right now. The noise is coming from the bottom bracket and I've completely gone through each bolt and tightened everything and also pulled out the bottom bracket, regreased it and put everything back together. I tightened all the brake bolts, derailleur bolts, seatpost, headset, handlebars, etc. and the noise still persists, especially when I stand up. When I put the bike on the trainer with the chainstays/seatstays tightened securely then it doesn't make noise. Basically I think either something happened when I had my crash in May or the frame is just completely flexed out. The fact that it doesn't make noise when the rear is stabilized in the trainer makes me think it's flexing. So anyway, I bought a new 2006 Cannondale CAAD8 frame and will just transfer all my Campy Record components over to that. I'll take the Specialized and make it a TT bike as I don't care if it creaks during time trialing. I won't ride it enough to annoy me so I'll keep it around for the time being. I know that the CannonDale is another aluminum frame and will also get flimsy in 2 or 3 years but I'll be ready for a new bike by then anyways! :) Well, back to work, until next time..........
Wednesday, September 06, 2006
Well, for this week I've done a bit of riding but not too much. If you read my previous posts you'll know that I didn't ride on Saturday because I was up at Devil's Lake with the family, but we did do a lot of hiking that day. Sunday I rode for 2.5 hours with some good hills and pushed it fairly hard but I didn't do any intervals or get my HR up near max. Monday I was pretty busy with Labor Day and it was a normally scheduled rest day on the bike so I didn't ride. Last night I did a 1.5 hour ride (cut short due to sunset) with 3 sets of 8min/3min OverUnder Intervals. As I've explained in previous posts it's 8 minutes at 89% then immediately in to 3 minutes at 92% then back down to 89%, etc. for 3 sets. It's basically 32 minutes straight at 178-184 bpm and it's great for building power and increasing lactate threshold. Tonight will be another 1.5-1.75 hour ride at Endurance Pace, nothing too easy but not hard either. It's basically a day to recover between interval days as tomorrow I'll be doing Speed Intervals, basically 3 sets of 7x30sec intervals. Friday will be a rest day and Saturday will be a ride with a couple of Power Intervals thrown in to open up the legs. Sunday they are calling for a 40% chance of showers but it doesn't matter either way, the Madison course is pretty safe and if it rains, oh well, we still have to race. Until next time........
Saturday, September 02, 2006
As far as training goes, I did manage to get in a good outside ride on Thursday, it was only 1.5 hours long but I did 3 sets of 8 minute Steady States which are basically 8 minutes at 89% of max HR and then equal rest. Friday I did an easy ride on the trainer for an hour since we spent most of the night packing up stuff to bring with today and doing the cleaning that we would normally do today. Tomorrow I'll be getting up early, hopefully 7:00 (early for me) and I'll head out on a route that's just a little over 50 miles. It will just be a normal endurance ride with a couple of good hills, no intervals or anything though. Monday will be just an easy hour on the trainer since it's a normal scheduled rest day, but I'll make up a little bit for missing today's ride. Tuesday will be some Descending intervals, Wednesday will be a normal endurance ride, Thursday will be some Speed Intervals, Friday a Recovery Ride, and Saturday will be an Endurance Ride with 3 reps of 2 min Power Intervals to prepare for Sundays Race. I'll update my training progress hopefully every day this week to let you know how it's going. This year's racing season is almost over and things are winding down, but I'm definitely thinking of next year already and can't wait to start prepping for that. Until next. time.............
Thursday, August 31, 2006
Saturday, August 26, 2006
Tuesday, August 22, 2006
As an aside, anyone who wants an inspirational story and some motivation to get off their lazy butt should check out the progress of Saul Raisin on his website at www.saulraisin.com. I'm sure most of you know what happened to Saul and have kept up on his subsequent recovery, but if not, you probably wouldn't believe his story. To keep it short, Saul crashed in a European bike race and was in a coma after developing an intracerebral hemorrhage and was basically told he might never develop full function again as a result of his brain damage. After 4 months Saul was riding again on the rollers and trainer, as much as 21 hours per week!! According to his website he is now doing 3 hour rides on the road as well. Check it out and make sure to look at all of his past blog entries and his picture gallery, it's pretty moving stuff. Until next time, happy riding...........