Woke up with a cold this morning, but still cannot neglect the training! After a busy day, jumped on the trainer about 8pm and spun for two hours while watching the new "Star Trek." I saw it in the theater with my son, but this was a great way to bide my time while getting in a low-pressure 30-mile ride. Staying at it!
Be blessed, be safe.
Tuesday, February 23, 2010
Monday, February 22, 2010
22 February 2010
"Every ride is a training ride for Mt. Mitchell."
Throughout the month of February, my Monday training has been the CTS "Climbing II" DVD, and things are going well. This thing has obviously been a huge help in developing my strength and technique for getting up the hills. Yesterday was an eye opener with the way I was able to handle some of the hills we encountered. I'm not bragging; many's the rider that could still spank me on those hills. I race no one but myself, and I am please with the improvements I am showing. Maybe one day, so look out!
Back to the CTS DVD:
02/01/2010- 17.27 miles @17.3/26.7mph with heart rates of 139/166bpm, cadence of 80rpm.
02/22/2010- 17.45 miles @17.4/27.1mph with heart rates of 131/155bpm, cadence of 82rpm.
Greater distance (not much, but still greater!), faster speeds, and higher cadence, all with a lower heart rate. Unless I am wrong about this, that tells me I am becoming more efficient, getting more done with less effort. Any comments?
Be blessed, be safe.
Throughout the month of February, my Monday training has been the CTS "Climbing II" DVD, and things are going well. This thing has obviously been a huge help in developing my strength and technique for getting up the hills. Yesterday was an eye opener with the way I was able to handle some of the hills we encountered. I'm not bragging; many's the rider that could still spank me on those hills. I race no one but myself, and I am please with the improvements I am showing. Maybe one day, so look out!
Back to the CTS DVD:
02/01/2010- 17.27 miles @17.3/26.7mph with heart rates of 139/166bpm, cadence of 80rpm.
02/22/2010- 17.45 miles @17.4/27.1mph with heart rates of 131/155bpm, cadence of 82rpm.
Greater distance (not much, but still greater!), faster speeds, and higher cadence, all with a lower heart rate. Unless I am wrong about this, that tells me I am becoming more efficient, getting more done with less effort. Any comments?
Be blessed, be safe.
Sunday, February 21, 2010
21 February 2010
It was an incredibly beautiful day in South Carolina today! Saw temps in the mid-to-upper 60's, HAD to get out on the bike! Went to Camden and rode 43+ miles of Kershaw County horse farm country and flattened some hills that just last season were shutting me down. That winter training on the fluid trainer is paying off! There is a downside, however; now, I am hungry for even more road time. Don't know if I'll get any though, before we go to Caesar's Head on March 6th. I don't like it, but I can wait.
Be blessed, be safe.
Be blessed, be safe.
Monday, February 15, 2010
15 February 2010
Hey, just because I haven't been blogging, doesn't mean I haven't been riding. Quite the contrary. Unable to get outside because of weather and temperatures, 
I have been relying on my indoor track (CycleOps Fluid2 trainer, TV/DVD, and KeroSun heater!). As I have said in the past, everything at this point is a training ride for the 2010 Assault on Mt. Mitchell; so I have been focusing on some specific exercises to prepare me for hill climbing, once the weather warms a little and I can go to the mountains.
On Sundays and Wednesdays, I slog. I get warmed up by doing a 10-minute ladder from the big gear/middle ring, then when I reach the little gear/middle ring, I throw it on the big ring (hardest I have) and I just pedal between 55 and 60 rpm. I add time to my workout each time I do it, with a goal of one hour by the end of February. I will continue to add to it in March and April, probably switching out to my old Mercier which has a bigger big ring on it. This simulates for me the climbs which begin on Hwy 80 and keep coming till I reach the top. Also, it is cranking my heart rate which helps raise my lactate threshhold and help keep me from going anaerobic. If that happens, it's not long before game over.
Every Monday I continue to do Chris Carmichael's CTS video, "Climbing II." I track my progress each week, looking for improvement, and not coincidentally finding it. It's a tough workout, but well worth it. Lots of cadence and intensity changes with rest periods, all simulating changing road elevations. Very instructive.
I think the BEST thing I have done in the last month however, is the change in my eating/diet habits. I am now down 20 pounds! That's 20 pounds I don't have to drag up the hill!! WHoo Hoo! Unfortunately, that's just a good start, I've so much more I need to lose. And I will. I have some momentum, just have to stick with it and keep the ball rolling.
So, it's all good. I like the way things are going, making lots of progress. How's your season starting off?
Be blessed, be safe.
I have been relying on my indoor track (CycleOps Fluid2 trainer, TV/DVD, and KeroSun heater!). As I have said in the past, everything at this point is a training ride for the 2010 Assault on Mt. Mitchell; so I have been focusing on some specific exercises to prepare me for hill climbing, once the weather warms a little and I can go to the mountains. On Sundays and Wednesdays, I slog. I get warmed up by doing a 10-minute ladder from the big gear/middle ring, then when I reach the little gear/middle ring, I throw it on the big ring (hardest I have) and I just pedal between 55 and 60 rpm. I add time to my workout each time I do it, with a goal of one hour by the end of February. I will continue to add to it in March and April, probably switching out to my old Mercier which has a bigger big ring on it. This simulates for me the climbs which begin on Hwy 80 and keep coming till I reach the top. Also, it is cranking my heart rate which helps raise my lactate threshhold and help keep me from going anaerobic. If that happens, it's not long before game over.
Every Monday I continue to do Chris Carmichael's CTS video, "Climbing II." I track my progress each week, looking for improvement, and not coincidentally finding it. It's a tough workout, but well worth it. Lots of cadence and intensity changes with rest periods, all simulating changing road elevations. Very instructive.
I think the BEST thing I have done in the last month however, is the change in my eating/diet habits. I am now down 20 pounds! That's 20 pounds I don't have to drag up the hill!! WHoo Hoo! Unfortunately, that's just a good start, I've so much more I need to lose. And I will. I have some momentum, just have to stick with it and keep the ball rolling.
So, it's all good. I like the way things are going, making lots of progress. How's your season starting off?
Be blessed, be safe.
Monday, February 1, 2010
1 February 2010
Just started my month off with an hour on the trainer with my personal coach, Chris Carmichael. Yeah, THAT Chris Carmichael. In MY garage.
Okay, so he was in a video, whatever. Guy's a great coach with some awesome video workouts. I don't think any of us would choose the garage over a good ride through the country, but if you are stuck indoors, you want a good workout, right?
The video was "Climbing II," and he focuses on cadence and intensity while running the viewer through a series of accelerations and sprints in climbing situations. I don't think I'll ever actually race, but there is a certain hill I'd like to climb to the top of.
Registration for the 2010 Assault on Mt. Mitchell opens tomorrow, and I am excited. I am not fully prepared and if I had to do it tomorrow, I could not. But, the fun I am having getting ready and the anticipation of that day helps me to focus. What's life without a few goals? I hope on the day after I can post a picture of me crossing the finish line up top. Until then, everything's a training ride!
Be blessed, be safe.
Okay, so he was in a video, whatever. Guy's a great coach with some awesome video workouts. I don't think any of us would choose the garage over a good ride through the country, but if you are stuck indoors, you want a good workout, right?
The video was "Climbing II," and he focuses on cadence and intensity while running the viewer through a series of accelerations and sprints in climbing situations. I don't think I'll ever actually race, but there is a certain hill I'd like to climb to the top of.
Registration for the 2010 Assault on Mt. Mitchell opens tomorrow, and I am excited. I am not fully prepared and if I had to do it tomorrow, I could not. But, the fun I am having getting ready and the anticipation of that day helps me to focus. What's life without a few goals? I hope on the day after I can post a picture of me crossing the finish line up top. Until then, everything's a training ride!
Be blessed, be safe.
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