Sunday, December 7, 2008
Butt Lift
I got a butt lift last night. I have read many times (post-bike purchase) how important fitting you to your bike and fitting your bike to you is. I never really had a good feeling about the 'fit' I received from the nationa retail co-op chain. I always felt I was too low on the seat but had no idea how to adjust. Had the know how just not the expertise of where it should actually be. My calves seem to press against my thighs on the high end of the stroke. I knew to get full range and power, I had to be up higher than where my seat was now.
Then this months Bicycling magaine came and it gave a pretty simple guide for seat height anyway. Basically it goes something like this:
1. Have friend hold bike steady
2. Sit on bike, then stand with the heel of your right foot barely touching pedal.
3. This location is where your seat should be. You know where I am talking about.
My first inclination was, does OSHA know about this? My second was, this sounds more like a three person ordeal than two. One bike holder, one cyclist, one to measure or adjust the bike.
Then a light bulb goes out ( those that know me understand)
I think I can figure this out with the bike locked in the trainer. Sure did, I now sit 2.5 inches higher in the saddle and best yet, I took a road trip today. It was my best average mph since August!
Somewhere on here I will post my new bicycle, a tribute to the lady that 'fitted' me on my new bike. Seems this was her only concern.
Then this months Bicycling magaine came and it gave a pretty simple guide for seat height anyway. Basically it goes something like this:
1. Have friend hold bike steady
2. Sit on bike, then stand with the heel of your right foot barely touching pedal.
3. This location is where your seat should be. You know where I am talking about.
My first inclination was, does OSHA know about this? My second was, this sounds more like a three person ordeal than two. One bike holder, one cyclist, one to measure or adjust the bike.
Then a light bulb goes out ( those that know me understand)
I think I can figure this out with the bike locked in the trainer. Sure did, I now sit 2.5 inches higher in the saddle and best yet, I took a road trip today. It was my best average mph since August!
Somewhere on here I will post my new bicycle, a tribute to the lady that 'fitted' me on my new bike. Seems this was her only concern.
Tuesday, November 18, 2008
The Big Ride
Sunday's schedule called for a 30 mile ride, my first biggie in prep for a century ride and longer than I have ever ridden. (rode?) you say pore, I say pour!
Actually it was Saturday but Saturday was too blustery. I held off a day hoping for milder weather. I caught a break. Wind gust were only 20-30!
I made the distance. 28.6 miles in 2 hrs 41 minutes plus breaks put it just over 3 hours ttl and avg 11+ mph. No great accomplishment but I do feel motivated to continue now that I know I can do it. This Saturday is a 34 mile ride. I will not cut this one short. Week day workouts are confined to the trainer as it is chilly, windy and a few days rainy.
Actually it was Saturday but Saturday was too blustery. I held off a day hoping for milder weather. I caught a break. Wind gust were only 20-30!
I made the distance. 28.6 miles in 2 hrs 41 minutes plus breaks put it just over 3 hours ttl and avg 11+ mph. No great accomplishment but I do feel motivated to continue now that I know I can do it. This Saturday is a 34 mile ride. I will not cut this one short. Week day workouts are confined to the trainer as it is chilly, windy and a few days rainy.
Monday, November 10, 2008
Tour de Lindsay
WOW - last post, August 10th!
All of you that read the blog (yes both of you and I know who you are!) know what has happened since then. The following week, Lindsay was admitted to Brenners. I have not been on the back since then, maybe two trainer rides which just confirmed to me how much I had lost. (Use it or lose it you know.
My weight held steady in the absence of any formal exercise but I could feel the deterioration. BP slowly crept up to where, if I drove for UPS, I would be ground. Climbing a flight stairs (yes, one) I was winded.
This is not where I wanted to be and knew I needed to get back in gear. I read that on the average, one's metabolism declines approximately 5% per decade once over forty. That means I am reaching a 10% drop. I also knew the benefits of weight lifting for seniors. I read more, shopped online some and made a few stops at Sports Authority and Play It Again Sports.
I purchased a set of weights, bar, dumbbell bars, curl bar and a bench for a nice price.
I also hired a personal trainer. Okay, shall we call him an eTRAINER? Bicycling magazine offers a 'personal' trainer program on their website. I signed up. Opted for the program that includes weight training, cycling, stretching and diet. It cost $70.00/year and is designed to have me ready for a 100 miler in ten weeks. After the ten weeks, I will have other options.
I just finished day one and feel pretty good. If I can get out of bed tomorrow, I will let you know how I feel then!
SO here we go again! Hey, if Lance can do it again, I can do it again...and again...and again.
We'll get back to you!
All of you that read the blog (yes both of you and I know who you are!) know what has happened since then. The following week, Lindsay was admitted to Brenners. I have not been on the back since then, maybe two trainer rides which just confirmed to me how much I had lost. (Use it or lose it you know.
My weight held steady in the absence of any formal exercise but I could feel the deterioration. BP slowly crept up to where, if I drove for UPS, I would be ground. Climbing a flight stairs (yes, one) I was winded.
This is not where I wanted to be and knew I needed to get back in gear. I read that on the average, one's metabolism declines approximately 5% per decade once over forty. That means I am reaching a 10% drop. I also knew the benefits of weight lifting for seniors. I read more, shopped online some and made a few stops at Sports Authority and Play It Again Sports.
I purchased a set of weights, bar, dumbbell bars, curl bar and a bench for a nice price.
I also hired a personal trainer. Okay, shall we call him an eTRAINER? Bicycling magazine offers a 'personal' trainer program on their website. I signed up. Opted for the program that includes weight training, cycling, stretching and diet. It cost $70.00/year and is designed to have me ready for a 100 miler in ten weeks. After the ten weeks, I will have other options.
I just finished day one and feel pretty good. If I can get out of bed tomorrow, I will let you know how I feel then!
SO here we go again! Hey, if Lance can do it again, I can do it again...and again...and again.
We'll get back to you!
Sunday, August 10, 2008
Update/Review of the Tour (de Blubbier')
Just some passing notes of where I am in my latest adventure and thoughts in general of how it is going.
14 days of pedaling out of 29. (8 of the remaining 15 were on the road and dang near impossible to ride)
156 miles, 12 hours 57 mins
weight lost: 12 lbs.
I walked with Matt to the drug store to print some photos, about two blocks. Who can resist those blood pressure checks they have? I know they aren't sufficient for medical use but it does give us a reference point.
BP 130/57 Heart rate 64
Midway thru Stage and 2 and that is where we are...uh, I am :-)
14 days of pedaling out of 29. (8 of the remaining 15 were on the road and dang near impossible to ride)
156 miles, 12 hours 57 mins
weight lost: 12 lbs.
I walked with Matt to the drug store to print some photos, about two blocks. Who can resist those blood pressure checks they have? I know they aren't sufficient for medical use but it does give us a reference point.
BP 130/57 Heart rate 64
Midway thru Stage and 2 and that is where we are...uh, I am :-)
Saturday, August 2, 2008
A Picture...
They say is worth a thousand words.
This may be the motovation for someone out there, it got my attention!
Here are 15,000...
http://health.msn.com/health-topics/slideshow.aspx?cp-documentid=100211511&imageindex=1
This may be the motovation for someone out there, it got my attention!
Here are 15,000...
http://health.msn.com/health-topics/slideshow.aspx?cp-documentid=100211511&imageindex=1
Tip of the Day
You Can Cut Calroies the Easy Way:
You can improve your power-to-weight ratio without training any harder by drinking less of everything except water. According to a study of 46,576 American adults, during the past 37 years the number of calories adults consume from beverages such as soda, juice and booze has nearly doubled, to an additional 222 calories per day. That's enough to pack on about half a pound a week or 26 pounds a year. And vice versa, eliminating those calories should reduce 26 pounds a year.
disclaimer: that last line was mine, the rest was totally plagerized from Bicycle magazine, Sept 2008, p 36!
You can improve your power-to-weight ratio without training any harder by drinking less of everything except water. According to a study of 46,576 American adults, during the past 37 years the number of calories adults consume from beverages such as soda, juice and booze has nearly doubled, to an additional 222 calories per day. That's enough to pack on about half a pound a week or 26 pounds a year. And vice versa, eliminating those calories should reduce 26 pounds a year.
disclaimer: that last line was mine, the rest was totally plagerized from Bicycle magazine, Sept 2008, p 36!
Wednesday, July 30, 2008
End of Stage 1, or How I spent My Summer Vacation!
Tomorrow is the final day of July (don't call CNN yet!)
I have been on my latest 'program 17 days and only rode 7 of those. Posting 65 miles and averaging 11.87 mph.
I vacationed with my son and his family this past week and between the road portion (travel) of six days and other duties with his family, we only rode 2 days while there. Minneapolis and St Paul are probably in the top five bike friendly cities in the country. Too bad Charlotte is too busy building pretty, shiney things. Let's see, gas $4.00/gallon, everyone in the state is not overweight but OBESE! Charlotte has ONE light rail line, as in one track. Why not scrap the light rail, have a massive (like CCC after WWII) to build a bike infrastructure and GIVE everyone a bike! We would get in shape, save millions in transportaion and drive down the price fo gasoline! WHAT A TRIPLE PLAY!
But enough about saving the world! Long story short is, I have lost 7 lbs in roughly two weeks with very little effort other than really watching my diet. So hopefully I have turned the corner on my past experiences.
We will see as we enter stage 2 :-)
I have been on my latest 'program 17 days and only rode 7 of those. Posting 65 miles and averaging 11.87 mph.
I vacationed with my son and his family this past week and between the road portion (travel) of six days and other duties with his family, we only rode 2 days while there. Minneapolis and St Paul are probably in the top five bike friendly cities in the country. Too bad Charlotte is too busy building pretty, shiney things. Let's see, gas $4.00/gallon, everyone in the state is not overweight but OBESE! Charlotte has ONE light rail line, as in one track. Why not scrap the light rail, have a massive (like CCC after WWII) to build a bike infrastructure and GIVE everyone a bike! We would get in shape, save millions in transportaion and drive down the price fo gasoline! WHAT A TRIPLE PLAY!
But enough about saving the world! Long story short is, I have lost 7 lbs in roughly two weeks with very little effort other than really watching my diet. So hopefully I have turned the corner on my past experiences.
We will see as we enter stage 2 :-)
Sunday, July 13, 2008
ANNOUNCING: le Tour de Blubbier'
One friend suggested I set smaller, more frequent rewards in order to keep myself motivated. So what better way to set your goals than to model it after the most famous bike competition of all. ('Blubbier' is French for blubber [my translation anyway])
So how do we do it.
A. Stages will consist of one month with an average weight loss goal of six lbs lost per month. Weigh-ins will occur every Sunday morning.
B. Training will be based on the The Seven Week Success Plan as outlined in chapter 7 of the Lance Armstrong Performance Program. There are three training levels; beginner, intermediate, and advanced. They include a fitness test to determine what level you should begin. We will assume I am a beginner. It also suggest a week of recovery rides in between each level. That makes for twenty three weeks of training. Almost six months, I am sure I need at least that.
C. Diet will not be any one particular program like South Beach, Atkins or Weight Watchers. Rather, a close scrutiny of caloric intake vs caloric burn.
All this info will be logged to an Excel spreadsheet.
REWARDS: the fun part!
July, Stage One: REWARD: Viewpoint Flashpoint High Intensity Taillight. not a great reward but again, at the suggestion of a friend that felt everyone should have more visibility from the rear. It has a strobe option and that also increases visibility.
AUGUST, Stage Two: REWARD: Performance Clear Rain Jacket. Again, not really special but you have to start out small. A nice addition to my rear pockets and the vinyl can serve as a warmer on cool days as much as rain protection. I don not intend to get caught in the rain very often.
SEPTEMBER, Stage Three: REWARD: Cat Eye Astrale 8 Clycocomputer w/Cadence. Due to a bit of stupidity of my own, I lost use of my old Cat Eye and purchased an inferior substitute. I won't bad mouth the replacement but NEVER buy E3 Cycling products. Enough said.
OCTOBER, Stage Four: REWARD: Cliff Bars. The longer rides will come and I like their all natural (maybe even organic) approach Cliff provides. Four 12 packs salted away in the freezer will offer a nice snack on the longer rides.
NOVEMBER, Stage 5: REWARD: PowerBar Gels, Two 24 packs. I have already become addicted to these things on rides of very hot days or rides over 1.5 hours. (sidebar - never buy their powerbars, who knows what those things are made of.) I see the Gels as concentrated Gatorade. May be wrong, may be right.
DECEMBER, Stage 6: REWARD: Limar 908 Road Helmet. Now we're talking ego here. I have a yellow jersey or two and need a helmet to match! Actually this goes back to Stage one. Yellow is one of the highest visibility colors you can wear. (Ever wonder why all those state DOT vehicles are painted yellow? If you can remember when they were a very dull brown, then you're as old as I am!
JANUARY '09!, Stage 7: REWARD: The first of the double rewards, should be pedaling along nicely now. How about a pair of Louis Garneau Air Gel Carbon Gloves and a pair of Louis Garneau Rex Gel Glove? I am still trying to solve the mystery of numbness in my right writs and hand when I ride. I would understand the left because it is pretty static but the right is constantly involved in changing gears and an occasionally breaking action.
FEBRUARY, Stage 8: REWARD: Peal Izumi PRO Slipstream/Chipoltle Argyle SS Jersey, Black. Now TEAM Garmin Chipolte, they look good both aesthetically and competitively. May as well look good too!
MARCH, Stage 9: REWARD: See stage 8, only difference, this one will be white. I should have dumped somewhere in the range of 50 lbs!
APRIL, Stage 10: REWARD: Spin Doctor Pro G3 Work Stand. I don't intend to become a major league bike mechanic but what little bit I have tried to do already; install three different computers, wheel work. It does make it easier having your work and hand and eye level!
MAY, Stage 11: REWARD: Canondale LTB Bib Short. I should be looking FINE by now. hahaha! and with that white jersey 'won' back in stage 9, I need white shorts to match! With their black accents, they will look good with the black jersey as well!
JUNE, Stage 12: REWARD: Giant OCR 1! A fine bike and don't I deserve one? If I follow my plan, I will lose 60 - 80 lbs! Stay tuned!
So how do we do it.
A. Stages will consist of one month with an average weight loss goal of six lbs lost per month. Weigh-ins will occur every Sunday morning.
B. Training will be based on the The Seven Week Success Plan as outlined in chapter 7 of the Lance Armstrong Performance Program. There are three training levels; beginner, intermediate, and advanced. They include a fitness test to determine what level you should begin. We will assume I am a beginner. It also suggest a week of recovery rides in between each level. That makes for twenty three weeks of training. Almost six months, I am sure I need at least that.
C. Diet will not be any one particular program like South Beach, Atkins or Weight Watchers. Rather, a close scrutiny of caloric intake vs caloric burn.
All this info will be logged to an Excel spreadsheet.
REWARDS: the fun part!
July, Stage One: REWARD: Viewpoint Flashpoint High Intensity Taillight. not a great reward but again, at the suggestion of a friend that felt everyone should have more visibility from the rear. It has a strobe option and that also increases visibility.
AUGUST, Stage Two: REWARD: Performance Clear Rain Jacket. Again, not really special but you have to start out small. A nice addition to my rear pockets and the vinyl can serve as a warmer on cool days as much as rain protection. I don not intend to get caught in the rain very often.
SEPTEMBER, Stage Three: REWARD: Cat Eye Astrale 8 Clycocomputer w/Cadence. Due to a bit of stupidity of my own, I lost use of my old Cat Eye and purchased an inferior substitute. I won't bad mouth the replacement but NEVER buy E3 Cycling products. Enough said.
OCTOBER, Stage Four: REWARD: Cliff Bars. The longer rides will come and I like their all natural (maybe even organic) approach Cliff provides. Four 12 packs salted away in the freezer will offer a nice snack on the longer rides.
NOVEMBER, Stage 5: REWARD: PowerBar Gels, Two 24 packs. I have already become addicted to these things on rides of very hot days or rides over 1.5 hours. (sidebar - never buy their powerbars, who knows what those things are made of.) I see the Gels as concentrated Gatorade. May be wrong, may be right.
DECEMBER, Stage 6: REWARD: Limar 908 Road Helmet. Now we're talking ego here. I have a yellow jersey or two and need a helmet to match! Actually this goes back to Stage one. Yellow is one of the highest visibility colors you can wear. (Ever wonder why all those state DOT vehicles are painted yellow? If you can remember when they were a very dull brown, then you're as old as I am!
JANUARY '09!, Stage 7: REWARD: The first of the double rewards, should be pedaling along nicely now. How about a pair of Louis Garneau Air Gel Carbon Gloves and a pair of Louis Garneau Rex Gel Glove? I am still trying to solve the mystery of numbness in my right writs and hand when I ride. I would understand the left because it is pretty static but the right is constantly involved in changing gears and an occasionally breaking action.
FEBRUARY, Stage 8: REWARD: Peal Izumi PRO Slipstream/Chipoltle Argyle SS Jersey, Black. Now TEAM Garmin Chipolte, they look good both aesthetically and competitively. May as well look good too!
MARCH, Stage 9: REWARD: See stage 8, only difference, this one will be white. I should have dumped somewhere in the range of 50 lbs!
APRIL, Stage 10: REWARD: Spin Doctor Pro G3 Work Stand. I don't intend to become a major league bike mechanic but what little bit I have tried to do already; install three different computers, wheel work. It does make it easier having your work and hand and eye level!
MAY, Stage 11: REWARD: Canondale LTB Bib Short. I should be looking FINE by now. hahaha! and with that white jersey 'won' back in stage 9, I need white shorts to match! With their black accents, they will look good with the black jersey as well!
JUNE, Stage 12: REWARD: Giant OCR 1! A fine bike and don't I deserve one? If I follow my plan, I will lose 60 - 80 lbs! Stay tuned!
Tuesday, July 8, 2008
RETROSPECT
It's been a year, so how do things look?
I have owned a bike since July 1, 2007 and what have I accomplished?
Well I have a bike, rode about 700 miles. Averaging a little better than 13 miles per week. That isn't even a good daily average.
I also had one crash, all my fault. Eight stitches later, I eventually got around to riding again. Then the shoulder went lame and I had surgery. More reasons not to ride. I have gained weight and feel worse than I ever have. Now what? How about a few incentives?
1. Lose weight - first 10 pounds, a new jersey. Maybe a team jersey of some kind.
2. Half way thru my goal...how about a Garmin GPS & trainer? The Garmin Forerunner 305. I tried to upload a photo but it says it's corrupt from the REI site.
3. When I reach my goal, known only to me. A better bike. How about a Giant OCR1, 2 or 3? No attempt was made to upload a photo after what happened with item #2!
Stay tuned! This is the year the fans said wait for last year!
I have owned a bike since July 1, 2007 and what have I accomplished?
Well I have a bike, rode about 700 miles. Averaging a little better than 13 miles per week. That isn't even a good daily average.
I also had one crash, all my fault. Eight stitches later, I eventually got around to riding again. Then the shoulder went lame and I had surgery. More reasons not to ride. I have gained weight and feel worse than I ever have. Now what? How about a few incentives?
1. Lose weight - first 10 pounds, a new jersey. Maybe a team jersey of some kind.
2. Half way thru my goal...how about a Garmin GPS & trainer? The Garmin Forerunner 305. I tried to upload a photo but it says it's corrupt from the REI site.
3. When I reach my goal, known only to me. A better bike. How about a Giant OCR1, 2 or 3? No attempt was made to upload a photo after what happened with item #2!
Stay tuned! This is the year the fans said wait for last year!
Tuesday, June 10, 2008
Monday 06/09/08 No Ride
Tip of the Day...and some interesting numbers:
3 numbers, 102, 104, 106. The numbers on the time and temperature signs on Monday that I pass everyday. Also the 3 best I did not ride today!
3 more numbers: 51, 21, and 12. importance to be revealed at a later date. I know you're all hanging on to the edge of your seat.
Hey check out the colorie counter on bicycling.com!
http://www.bicycling.com/channel/0,6609,s1-4-0-0-0,00.html?location=_*topnav*
3 numbers, 102, 104, 106. The numbers on the time and temperature signs on Monday that I pass everyday. Also the 3 best I did not ride today!
3 more numbers: 51, 21, and 12. importance to be revealed at a later date. I know you're all hanging on to the edge of your seat.
Hey check out the colorie counter on bicycling.com!
http://www.bicycling.com/channel/0,6609,s1-4-0-0-0,00.html?location=_*topnav*
Saturday, June 7, 2008
Tip of the Day
Not so sure if this is a tip or not but I have some of my greatest ideas in the shower. Today was no different. I was showering away and thinking back to my ride and how I thought...'would it be cooler if my legs were smoother?'...seeng the razor laying there...what else do I have to do?...who will ever know...okay, so I wasn't going to cut my throat or wrist with it. I guess I will have to give an update after my next ride. See if I can tell a difference.
Sunday, June 8, 2008
Beginner Week 1, Day 7
1.5 hours in Zone 2, hilly terrain, try to stay in saddle while climbing.
Time: 1:26:55
MX SPD: 28.6 mph
AV SPD: 12.4 mph
DIST: 17.93 mi
MHR: 130 bpm
AV HR: 122 bpm
Seemed much easier than the 1 hour yesterday. Even with starting an hour later and being much hotter (+14 degrees F)
1.5 hours in Zone 2, hilly terrain, try to stay in saddle while climbing.
Time: 1:26:55
MX SPD: 28.6 mph
AV SPD: 12.4 mph
DIST: 17.93 mi
MHR: 130 bpm
AV HR: 122 bpm
Seemed much easier than the 1 hour yesterday. Even with starting an hour later and being much hotter (+14 degrees F)
Saturday 06/06/08
1 hour, steady pedal, Zone 2
TIME: 1:01:42
MX SPD: 27.3 mph
AV SPD: 11.4 mph
DIST: 11.75 miles
MHR: 127 BPM
AV HR: 120 BPM
first road trip since I started over, over, over! not bad, I was happy with the effort. Tomorrow could be different though. 1.5 hour ride.
TIME: 1:01:42
MX SPD: 27.3 mph
AV SPD: 11.4 mph
DIST: 11.75 miles
MHR: 127 BPM
AV HR: 120 BPM
first road trip since I started over, over, over! not bad, I was happy with the effort. Tomorrow could be different though. 1.5 hour ride.
Thursday, June 5, 2008
Thursday 06/05/08
Day4 Beginner
45 min in Zone 2, 5 min Fast Pedal
TIME: 45:02
CDC: 80 - 85 max in fast pedal, 108
MX SPD: 32.7 mph
AV SPD: 25.8 mph
DIST: 19.40 mi
MHR: 124 in the fast pedal
Other happenings today:
1. Well it's not today, but Friday is a rest day, day off, no riding. Maybe I can find someone elses tip of the week and steal it for my own!!!
2. If you look at the numbers posted the last few days you have to think those are some awesome numbers. I couldn't figure it out. I was running 27 mph and could handle the pace for an entire hour??? Was I ready for BS&G or what??? UPON FURTHER REVIEW, as they say in the NFL. When I dismounted from today's ride, I checked the roller/tire contact on the trainer. There was about a 1/4 inch gap; therefore, zero resistence! Easy pedaling! Oh well, live and learn.
3. My mentor (can't say 'hero', he is too arrogant for that! Is still encouraging me to ride in BS&G Saturday 06/28/08 SO!!!!!!!!! Let's put it to a vote! ALL you readers out there post your vote, get out the vote, vote for Obammmmm nevermind! Post your vote! let the minions rule!!!
45 min in Zone 2, 5 min Fast Pedal
TIME: 45:02
CDC: 80 - 85 max in fast pedal, 108
MX SPD: 32.7 mph
AV SPD: 25.8 mph
DIST: 19.40 mi
MHR: 124 in the fast pedal
Other happenings today:
1. Well it's not today, but Friday is a rest day, day off, no riding. Maybe I can find someone elses tip of the week and steal it for my own!!!
2. If you look at the numbers posted the last few days you have to think those are some awesome numbers. I couldn't figure it out. I was running 27 mph and could handle the pace for an entire hour??? Was I ready for BS&G or what??? UPON FURTHER REVIEW, as they say in the NFL. When I dismounted from today's ride, I checked the roller/tire contact on the trainer. There was about a 1/4 inch gap; therefore, zero resistence! Easy pedaling! Oh well, live and learn.
3. My mentor (can't say 'hero', he is too arrogant for that! Is still encouraging me to ride in BS&G Saturday 06/28/08 SO!!!!!!!!! Let's put it to a vote! ALL you readers out there post your vote, get out the vote, vote for Obammmmm nevermind! Post your vote! let the minions rule!!!
Sunday, June 1, 2008
Wednesday 06/04/08
Day 3 Beginner
1 hour in Zone 2 flat terrain (trainer) 80-85 rpm.
ET: 1:00:02
MX SPD: 31.0 mph
AV SPD: 26.9
DIST: 26.9
MHR: 124
CDC: 90-100
Strangr thing is I have to pedal at the higher cadence in the big gears to reach level 2 (119 - 127). Am I in that good of shape already. NO, but if anyone figures it out, let me know.
1 hour in Zone 2 flat terrain (trainer) 80-85 rpm.
ET: 1:00:02
MX SPD: 31.0 mph
AV SPD: 26.9
DIST: 26.9
MHR: 124
CDC: 90-100
Strangr thing is I have to pedal at the higher cadence in the big gears to reach level 2 (119 - 127). Am I in that good of shape already. NO, but if anyone figures it out, let me know.
Mondays & Tuesday
Okay, so I fell off the wagon on Monday. Monday has always been my worst day of the week. Enough about Mondays.
Tuesday 06/03/08
up at 5...AM that is.
45 min steady pedal in Zone 2 with a 5 min Fast Pedal, 119 or 122 - 138, depending on which formula you use. I stayed from 119 - 125 until I hit the fast pedal and zoomed up to 134. WOOOEEEE!!!
TIME: 45:02
MAX: 32.8 mph
AVG: 25.0 mph
DIST: 18.79 miles
CDC: 85 - 106 max
Tuesday 06/03/08
up at 5...AM that is.
45 min steady pedal in Zone 2 with a 5 min Fast Pedal, 119 or 122 - 138, depending on which formula you use. I stayed from 119 - 125 until I hit the fast pedal and zoomed up to 134. WOOOEEEE!!!
TIME: 45:02
MAX: 32.8 mph
AVG: 25.0 mph
DIST: 18.79 miles
CDC: 85 - 106 max
A Strange Pattern
I was just noticing that my last update was on a Sunday.
Over four months ago that is! So much has happened and I thought I had entered info I had not. SO, here is a brief update.
Surgery was a success! 100% complete range of motion with some ridual pain but the movement is greater than before and the pain is less. I think my success was a result of two critical factors...make that three:
1. An outstanding surgeon
2. A relentless physical therapy team and program.
3. A little device that you wear on your shoulder that pumps cold water from a resevoir through the 'sleeve' on your shoulder. I am convinced the constant cold kept the blood deep in the joint and muscles to promote healing.
A month after the surgery, FEB 28th, I received a call from my co-worker at UPS, cycling mentor (yes, he got me into this mess) and all around nice guy, Wallace! First thing out of his mouth is,'you have 4 months.' I said what? He replied, 'Blood, Sweat and Gears is June 28th. You have four months to get ready.' So I accepted the challenge and began to follow a regimene that I thought would get me ready, calcualted to be finished one week before the big event. Somehow I managed to get side tracked and now there is no way in hell I will make it (one month away now)
So now, I intend to train in ernest! I will follow the same plan but with no long ride to prepare for. I also missed the over the Mountain Triathelon this weekend. (like I was going to compete in it too!)
Here is the revised plan: The book by Chris Carmichael, 'The Lance Armstrong Performance Program' pages 74-79, all three levels, Beginner, Intermediate, and Advanced. Then I should be able to ride with anybody anywhere!
SO today I finished Beginner Day 1: 30 mins in zone 1. Just a steady pedal.
Over four months ago that is! So much has happened and I thought I had entered info I had not. SO, here is a brief update.
Surgery was a success! 100% complete range of motion with some ridual pain but the movement is greater than before and the pain is less. I think my success was a result of two critical factors...make that three:
1. An outstanding surgeon
2. A relentless physical therapy team and program.
3. A little device that you wear on your shoulder that pumps cold water from a resevoir through the 'sleeve' on your shoulder. I am convinced the constant cold kept the blood deep in the joint and muscles to promote healing.
A month after the surgery, FEB 28th, I received a call from my co-worker at UPS, cycling mentor (yes, he got me into this mess) and all around nice guy, Wallace! First thing out of his mouth is,'you have 4 months.' I said what? He replied, 'Blood, Sweat and Gears is June 28th. You have four months to get ready.' So I accepted the challenge and began to follow a regimene that I thought would get me ready, calcualted to be finished one week before the big event. Somehow I managed to get side tracked and now there is no way in hell I will make it (one month away now)
So now, I intend to train in ernest! I will follow the same plan but with no long ride to prepare for. I also missed the over the Mountain Triathelon this weekend. (like I was going to compete in it too!)
Here is the revised plan: The book by Chris Carmichael, 'The Lance Armstrong Performance Program' pages 74-79, all three levels, Beginner, Intermediate, and Advanced. Then I should be able to ride with anybody anywhere!
SO today I finished Beginner Day 1: 30 mins in zone 1. Just a steady pedal.
Sunday, January 13, 2008
Sunday JAN 13th MHR
Maximum Heart Rate.
Thought I would post this independently as a sort of a 'tip of the day'.
The simple formula and one most commonly used is:
220 - your age = MHR
In may case, and since my birthday is only a few weeks away, would be:
220 - 59 = 161
However, the scientific community uses your weight and some other unknowns to get a more accurate MHR. Let's see how close the two are.
Formula: 210 - 1/2 age - (0.11 Xs personal weight + 4) = MHR
Using the same guinea pig again (me)
210 - 29.5 - (0.11 X 249 + 4) = MHR
180.5 - (27.39 + 4) = MHR
180.5 - 31.31 = MHR
149.19 = MHR
161 vs 149.19 may not make a whole lot of difference but could work a lot easier for someone overweight, out of shape, and not use to stressing the heart with vigorous exercise; be it aerobic, strength, or agility.
(my heart monitor doesn't do fractions so I will take the 149 and breath easy!)
Thought I would post this independently as a sort of a 'tip of the day'.
The simple formula and one most commonly used is:
220 - your age = MHR
In may case, and since my birthday is only a few weeks away, would be:
220 - 59 = 161
However, the scientific community uses your weight and some other unknowns to get a more accurate MHR. Let's see how close the two are.
Formula: 210 - 1/2 age - (0.11 Xs personal weight + 4) = MHR
Using the same guinea pig again (me)
210 - 29.5 - (0.11 X 249 + 4) = MHR
180.5 - (27.39 + 4) = MHR
180.5 - 31.31 = MHR
149.19 = MHR
161 vs 149.19 may not make a whole lot of difference but could work a lot easier for someone overweight, out of shape, and not use to stressing the heart with vigorous exercise; be it aerobic, strength, or agility.
(my heart monitor doesn't do fractions so I will take the 149 and breath easy!)
Saturday JAN 12th Cowpens Proving Grounds
Actually it's a Revolutionary Battleground Park but it is a nice semi-level three mile paved loop with little traffic where you can test your limits. I just wanted to do the same training routine in the real world vs the 'lab' on a fixed trainer.
It is a world of difference. trying to balance the ups and downs of the open road with the cadence necessary to maintain the desired training zone.
Half way through the first lap (about 1.5 miles) I began to settle in and my heart did too, at the desired levels and ranges as I progressed through the 40 minute ride. My forty minutes 'expired' about half way around in the third lat so I had a nice half lap (1.5 miles again) to cool down. Like it wasn't cool enough anyway. It was a nice addition.
Sunday is a rest day. Next week, week three begins. Could be interesting.
It is a world of difference. trying to balance the ups and downs of the open road with the cadence necessary to maintain the desired training zone.
Half way through the first lap (about 1.5 miles) I began to settle in and my heart did too, at the desired levels and ranges as I progressed through the 40 minute ride. My forty minutes 'expired' about half way around in the third lat so I had a nice half lap (1.5 miles again) to cool down. Like it wasn't cool enough anyway. It was a nice addition.
Sunday is a rest day. Next week, week three begins. Could be interesting.
Friday JAN 11th routine training
Aerobic: 40 minutes, 5 minute intervals at the following levels and sequence; 1,2,3,1,2,3,2,1.
Agilility workout: Some Old Stuff. Cone Jumps, 3Xs at 15 seconds each. 3Xs 5 square shuffle.
Agilility workout: Some Old Stuff. Cone Jumps, 3Xs at 15 seconds each. 3Xs 5 square shuffle.
Thursday JAN 10th - The Bone Doctor
Dr J. Emory Chapman, Orthopaedic Specialist. What a man!
http://www.orthogastonia.com/index.php?fuseaction=about.chapman
A modest bio I assure you! A leading lecturer throughout the U.S. on orthopaedic procedures and also served as a surgeon in an EVAC unit in Dessert Storm. I won't call him MASH Doctor but I think they changed the name from MASH to EVAC to avoid being associated with the TV show.
Anyway, enough about Dr. Chapman, He can start his own blog! After reviewing my MRI and doing several range of motion test and a gazillion questions, he informed me what I am experiencing is capsular impingement not a severe tear of the supraspinatus muscle/tendon in the rotator cuff.
Arthroscopic surgery is scheduled for Wednesday 01/23/08. Sounds like a simple procedure to me. (compared to having your muscle cut and stapled back to the bone!) We shall see how that goes. Details of Impingement Syndrome in the following link:
http://www.orthogastonia.com/index.php/fuseaction/patient_ed.topicdetail/TopicID/320cb98ec05bdb22b9dc76d949bf31c9/area/6
http://www.orthogastonia.com/index.php?fuseaction=about.chapman
A modest bio I assure you! A leading lecturer throughout the U.S. on orthopaedic procedures and also served as a surgeon in an EVAC unit in Dessert Storm. I won't call him MASH Doctor but I think they changed the name from MASH to EVAC to avoid being associated with the TV show.
Anyway, enough about Dr. Chapman, He can start his own blog! After reviewing my MRI and doing several range of motion test and a gazillion questions, he informed me what I am experiencing is capsular impingement not a severe tear of the supraspinatus muscle/tendon in the rotator cuff.
Arthroscopic surgery is scheduled for Wednesday 01/23/08. Sounds like a simple procedure to me. (compared to having your muscle cut and stapled back to the bone!) We shall see how that goes. Details of Impingement Syndrome in the following link:
http://www.orthogastonia.com/index.php/fuseaction/patient_ed.topicdetail/TopicID/320cb98ec05bdb22b9dc76d949bf31c9/area/6
Tuesday, January 8, 2008
Wednesday JAN 9, 2008
Another Day of Rest. Tomorrow should be interesting. I go to the bone doctor at 8 AM (who knew they got up so early?) I think I will ride my trainer before the doctors appt just to get some good numbers (BP etc) before going!
Tuesday JAN 8, 2008 Happy Brother Ron!
Aerobics: 30 in bike/trainer ride. The interval training is so obvious...and good.
Agility: 3 Xs 5 square run (shuffle)
3Xs cone hop/jump (ever seen a ummm 250 lb man jump over a six inch high cone? I could feel the earth move.
That's about it I guess. Oh yeah, Happy Birthday Brother Ron. I hear we have an ASU Cheerleader in training. Maybe it is on Matt's blog.
Agility: 3 Xs 5 square run (shuffle)
3Xs cone hop/jump (ever seen a ummm 250 lb man jump over a six inch high cone? I could feel the earth move.
That's about it I guess. Oh yeah, Happy Birthday Brother Ron. I hear we have an ASU Cheerleader in training. Maybe it is on Matt's blog.
Monday, January 7, 2008
Monday 01/07/2008
DAY 9:
Aerobic - 30 mins all three levels again (whew)
Agility - 15 minutes. cone jumping and 3 X square drill.
I think I like the agility better than the strength but then the strength is limited until I see the doctor. Oh yeah, appointment with the orthopaedic this Thursday 0800. More news later.
Maybe I should call these (not so) Healthy Tips!
Question: Should I cut down on meat and eat more fruits and vegetables?
Answer: You must understand logical efficiencies. What does a cow eat? Hay & corn. And these are? That's right, vegetables! So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetables). And pork chop can give you 100% of your RDA of vegetable products.
(again, insert disclaimer here)
Aerobic - 30 mins all three levels again (whew)
Agility - 15 minutes. cone jumping and 3 X square drill.
I think I like the agility better than the strength but then the strength is limited until I see the doctor. Oh yeah, appointment with the orthopaedic this Thursday 0800. More news later.
Maybe I should call these (not so) Healthy Tips!
Question: Should I cut down on meat and eat more fruits and vegetables?
Answer: You must understand logical efficiencies. What does a cow eat? Hay & corn. And these are? That's right, vegetables! So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetables). And pork chop can give you 100% of your RDA of vegetable products.
(again, insert disclaimer here)
Sunday 01/06/2008
DAY 8:
Aerobics - 30 min ride, various times at levels 1 - 3.
Strength - 20 minutes, 7 exercises 2 sets each.
Diet - I still haven't figured this one out. Guess I will just have to start counting calories. Goal was 177 calories.
Anyone ever notice these fitness guru's are never from the South. The have exotic meals of salmon, tofu, whole wheat graham carckers(?). Why can't they just say X amount from each of the basic four groups; cornbread, pintos, fried fish, and banana puddin'. Yes, puddin'!
Aerobics - 30 min ride, various times at levels 1 - 3.
Strength - 20 minutes, 7 exercises 2 sets each.
Diet - I still haven't figured this one out. Guess I will just have to start counting calories. Goal was 177 calories.
Anyone ever notice these fitness guru's are never from the South. The have exotic meals of salmon, tofu, whole wheat graham carckers(?). Why can't they just say X amount from each of the basic four groups; cornbread, pintos, fried fish, and banana puddin'. Yes, puddin'!
Saturday 01/04/2008
I didn't realize the minions wanted something everyday, so here goes.
DAY SEVEN: "By the seventh day, God had finished the work He had been doing; so on the seventh day He rested from all His work." Genesis 2:2
If it's good enough for God, it's good enough for me!
HEALTH TIP of the DAY:
Question: I've heard that cardiovascular exercise can prolong life; is this true?
Answer: Your heart is only good for so many beats and that's it...don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving faster. Want to live longer? Take a nap!
(if I had a disclaimer, I would post it here)
DAY SEVEN: "By the seventh day, God had finished the work He had been doing; so on the seventh day He rested from all His work." Genesis 2:2
If it's good enough for God, it's good enough for me!
HEALTH TIP of the DAY:
Question: I've heard that cardiovascular exercise can prolong life; is this true?
Answer: Your heart is only good for so many beats and that's it...don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving faster. Want to live longer? Take a nap!
(if I had a disclaimer, I would post it here)
Tuesday, January 1, 2008
Happy New Year and the Return!
Happy New Year everybody! I know my thousands of fans will be glad to know I HAVE RETURNED!!!
I felt due to recent developments, I owed it to myself to get this thing cranking again.
Reasons the blog stalled: The Aug 11th crash definitely slowed me down but I never gave up riding. More demands at work and the days growing shorter really hampers your opportunities to ride. SO I did what most of us would do. I bought a couple of books on cycling. First was the paperback Lance Armstrong Performance Program by Lance Armstrong and Chris Carmichael, Armstrongs trainer and coach that led him to the Tour de France wins. Then the Carmichael book, 5 Essentials for a Winning Life. (a much more practical book for beginners. The shoulder continues to nag me but nothing unbearable. Then in December I decided I needed as annual physical and would 'mention' the lack of improvement in my shoulder. The physical went well with positive marks in all categories. The doctor was not too happy that I had let the shoulder linger so long. She ordered an xray which revealed some issues so she followed it with an MRI. The MRI revealed a torn supraspinatus. We are now waiting for an appointment with the orthopaedic specialist. We will be sure to update his opinions and findings here.
Here is a link to their brochure about shoulders: http://www.orthogastonia.com/index.php/fuseaction/patient_ed.topicdetail/TopicID/ef7807ad8abd60a7696635a4a15194ca/area/6
Reasons to Continue Blog: One, the shoulder situation. After reading the brochure, I am not so sure the injury was a result of the accident or a trigger that amplified it.
Two: I have decided to follow the training routine as outlined in the 5 Essentials book. The blog will keep me honest and faithful to the program and accountable by posting the results here.
I have no intentions of major competition but why not let the best train you? I can work through this program and then step up to the principles outlined in the Performance Program. It can only make me better.
In order to facilitate these routines, I purchased a Cycleops trainer to work thru the winter cold and dark days. Hopefully by late March I will be a finely tuned cycling machine!
I have already completed the first two days of the training, (really three as the third day is a rest day - I had no problem handling that one!) Now I need to reign my diet. This is all laid out as well but who can resist all the holiday food, right?
That will be my focus over the next five days. We'll see what happens...
Subscribe to:
Posts (Atom)
