If you want to lose weight or just maintain your healthful weight as you age,
start an exercise program or increase your current program. Recent data show
that interval training takes far less time than continuous exercise, and can be
even more effective in strengthening your heart. You can do interval training by
cycling, walking, jogging, skating, swimming, using an elliptical machine or any
other form of continuous exercise.
1) Pre-Conditioning: Every day, go out
and exercise slowly and continuously until your legs or arms feel heavy or hurt
and then stop. Do this every day until you can work up to 30 minutes of
continuous exercise. This usually takes three to six weeks.
2) Intervals:
Every day, start your workout by going slowly for five to ten minutes. Then pick
up the pace for ten seconds and then slow down. When your legs feel that they
have recovered, pick up the pace again for ten seconds. Alternate these pick-ups
and slow down intervals until your legs start to feel heavy or hurt and then
stop for the day. Do this every day and progress by extending the time of your
intervals. You do not have to do intervals longer than 30 to 60 seconds. It is
irrelevant how long you rest between intervals. If your legs feel heavy or hurt
during your warm-up, take the day off.
Caution: Since exercise can
harm people with already damaged hearts, you may want to check with your doctor
first.
If you like what you see from Dr. Gabe Mirkin, please subscribe to his eZine at drmirkin.com
The following comments are not from Dr. Mirkin.
Play close attention to the last sentence from Dr. Mirkin's recommendations and the Caution.
First a word about overtraining with regards to interval work. Interval work done day after day without proper rest and recovery can cause serious overtraining in an athlete. So like the Doc said, "If your legs feel heavy or hurt during your warm-up, take the day off." Many athletes go out and start training slowly for ten to fifteen minutes and see where they are or how they really feel. Are they going to be able to put in the training (hard enough effort to make a difference) or did they work too hard the day before? The wise-athlete lives to train another day. The un-wise athlete battles on and gets an injury that knocks them out for almost a month or longer. It is not worth it!
One cannot go into interval work with less than a full effort. One must be prepared to go all-out. Going all-out can be very dangerous so the caution Dr. Mirkin speaks of is real and getting your doctor's approval can save your life. Years ago when heart-rate monitors first came out, I used one while training. After noticing something out of the ordinary with my numbers, I went to my doctor and she diagnosed me with eschemia. I see my heart-doctor twice a year to make sure there are no complications.
Tuesday, June 24, 2014
Saturday, June 21, 2014
Care and Prevention of Heat Related Issues
Beware when you exercise in the heat!
- Watch the temperature. Know your limits! I, for instance do not train in temperatures higher than 90 at the start of the ride. I know to avoid that because I have had issues in that temperature range in the past. I also use time of day which we will talk about more a little later, but for me starting a ride at 11:00 am just doesn't make any sense. Why risk the higher temperatures?!
- Get acclimated. Your body requires time to adjust. If you are starting a program at the same time that you are also trying to get acclimatized that will also take longer. Plan on twenty-three days to get your body used to something. If you had already been training through April and May getting going won't be such an issue, but getting going in June will take you a little longer.
- Know your fitness level. I use this to my advantage in later stages of training because then I can go and strain with people that are at a higher level of ability and training and gain from the effort required to workout with them. When working out at a higher level your body requires more of you, your muscles require better circulation, your body needs better cooling. So employ the best strategies and use the best equipment to facilitate the higher output.
-
Drink plenty of fluids. Hydrate before the event. No you can't store up nuts for the winter like a squirrel, but you can be less dehydrated. If you were exuberant in the festivities the night before an event chances are you will be less hydrated.
If you're not peeing clear before the event you'll be in trouble during the event.
- Dress appropriately. Nowadays, with high-tech fabrics and UV rated fabrics there's no excuse for wearing cotton and end up looking like a puddle at the end or during the event. Use sports specific clothing. You're better off if you wear what the athletes in your sport wear. Lighter colored fabrics do a lot to reflect the heat. UV rated fabrics although they seem hotter at first when the sun is blazing do their job very effectively. Dousing oneself with water also works to create a cooling effect.
- Avoid midday sun. Also avoid the hottest part of the day. Midday sometimes is not the hottest. You have to be aware of when the hottest is in your area. Don't be fooled by a cloudy day, that midday sun going through a soaked cloud is magnified and will do even more damage to you and your skin and your inner-core temperature.
- Wear sunscreen. Some of the real potent sunscreens have a bit of menthol in it and actually produce a cooling effect when you wear it in the blazing sun. The only concern I have not yet solved is they tend to stain our fancy modern fabrics.
- Have a backup plan. Make sure somebody knows where you are. With social media - leaving an app open with a route is really no big deal. They also have to know where to find you and how to get there. Also have a back-up on your back-up! I have a buddy with which I have made a deal, he can call me anytime for a rescue and I can call him anytime for a rescue :-) Sometimes, that's all you have!
- Understand your medical risks. If you're taking medication that will dehydrate you, you need to beware. Talk to your doctor, inform him or her that you are an athlete and somethings will wreck havoc on your system when you are out training. Make sure when you get a new prescription for something serious that you test out your training. Recently, I was prescribed something that caused me to dehydrate. I could not do even thirty minutes of my regular routine. My doc asked me to try it for two weeks. I did for two weeks, and two weeks only. My doc is a runner, so he knew exactly what I was going through. He shrugged it off, "No big deal, let's try something else!" Love it!
- When is it an emergency?! If you get clammy, and tingly you are playing with fire and it is time to stop to rehydrate. The fire here is heat-stress. If you are cramping, with a stomach-ache, a head-ache, blurred vision or tunnel vision, then stop immediately! This is full-blown heat-exhaustion and you will be in deep kimchee if you continue. Get out of the heat, hydrate if possible, and rest while whomever you called can come to get you hopefully bringing something to drink, clothes and recovery foods etc. If you were silly enough to continue which is in-advisable, then you are within minutes of suffering heat-stroke! Heat stroke can kill you! Heat-stroke can stop your heart. If you are in heat-stroke conditions then you need to go to emergency! I've seen someone in heat-stroke, and they were taken away on a stretcher. He survived, but was out of work for a week. He was heat stress prone from then on. Just like Northerners make preparations for blizzards, Southerners make preparations for the heat!
Friday, June 20, 2014
Trying Something Different - Estoy Tratando de Hacer Algo Diferente
Aquí Estamos De Un Modo Diferente-Español
Pos como tengo amigos en varios países, yo quería compartir mis experiencias en sus idiomas. De vez de cuando voy usar Portugues o Español para escribir mi blog. Hoy día estoy sentiendo mal con problemas relacionados al calor y las altas temperaturas.
Espero que realicen que cuando tenemos problemas con el calor esto causa problemas en el futuro también. La tendencia de tener problemas con calor va continuar. Acuerda también la regla de que para acostumbrarse con algo necesitas veintitres días para realizarlo. Entonces como yo estoy empezando un programa de ejercicio si ya estuviera acostumbrado a este tiempo no sería tan mal ahora. Pero porque yo tuve tantos problemas con la gripe y problemas relacionados no podría entrenar a lo normal.
Todo esto empieza con las temperaturas porque ya a las once de la mañana las temperaturas ya están allá de los noventa grados. Mi esposa y yo cuando salimos infortunadamente, en un coche/troca que no tiene aire condicionado. Ya hemos tenído varios días en que nosotros sufrimos con calentura. Queremos estar listos para toda la caminada que vamos tener que hacer en julio. Las distancias chicas que estamos haciendo ahorita podemos acrescentar más para tener el entrenamiento suficiente cuando es necessario.
Yo esperaba ya tener más millas hechas para estar más preparado por las millas que quiero hacer en la bici, pero con los problemas de calor es bien difícil hacer algo. El entrenador estacionario fue una bendición pero no he tenido suficiente oportunidad sin problemas de calentura para usarlo bien.
Estoy veyendo las opciones que voy tener cuando tengo tiempo y salud apropiada para hacer el trabajo en el entrenador estacionario. Me alegra mucho que mi amigo em empresto el cyclops.
Pos como tengo amigos en varios países, yo quería compartir mis experiencias en sus idiomas. De vez de cuando voy usar Portugues o Español para escribir mi blog. Hoy día estoy sentiendo mal con problemas relacionados al calor y las altas temperaturas.
Espero que realicen que cuando tenemos problemas con el calor esto causa problemas en el futuro también. La tendencia de tener problemas con calor va continuar. Acuerda también la regla de que para acostumbrarse con algo necesitas veintitres días para realizarlo. Entonces como yo estoy empezando un programa de ejercicio si ya estuviera acostumbrado a este tiempo no sería tan mal ahora. Pero porque yo tuve tantos problemas con la gripe y problemas relacionados no podría entrenar a lo normal.
Todo esto empieza con las temperaturas porque ya a las once de la mañana las temperaturas ya están allá de los noventa grados. Mi esposa y yo cuando salimos infortunadamente, en un coche/troca que no tiene aire condicionado. Ya hemos tenído varios días en que nosotros sufrimos con calentura. Queremos estar listos para toda la caminada que vamos tener que hacer en julio. Las distancias chicas que estamos haciendo ahorita podemos acrescentar más para tener el entrenamiento suficiente cuando es necessario.
Yo esperaba ya tener más millas hechas para estar más preparado por las millas que quiero hacer en la bici, pero con los problemas de calor es bien difícil hacer algo. El entrenador estacionario fue una bendición pero no he tenido suficiente oportunidad sin problemas de calentura para usarlo bien.
Estoy veyendo las opciones que voy tener cuando tengo tiempo y salud apropiada para hacer el trabajo en el entrenador estacionario. Me alegra mucho que mi amigo em empresto el cyclops.
Thursday, June 12, 2014
Back On the (Stationary) Horse
So today I did my first trainer ride. 0 miles 0 mph, but an hour plus of riding! I was still able to post it to Strava. Learn something new "ever day!" Felt great to get an hour in even though it was inside! Luckily for me, spinervals made cycling videos common-place. I found a bunch of stuff on YouTube! I ended up using Cycle Scenery and was riding Virtually in the Virgin Islands. Oh so cool! I did a warm-up in town. Then a trip through traffic to get out of town then a couple of other workouts one out in the flat-country and another out in the hills of the VI :-)
So many possibilities are open now, two a days, long trainers when my family is sleepin' - an exciting turn of events. Thank you God! Stay tuned for more stationary bike rides! Although, tomorrow I really want to ride outside with my Brasil jersey! Viva Spurs - Viva Brasil
Tuesday, June 10, 2014
Long Time No Blog - New Routine
So here it is high-time I get going with my training! The excuse for little to show for the time is an upper respiratory thing that turned in to a chest thing - rain the last few weekends before the end of the school year didn't help although there's a new advent coming up on that front.
Strava (strava.com) tells me I have less than a thousand miles to show for the year. With two rides per week - I can't do much more. So it is time to build. Planning on building on the MTB mountain bike rather than doing a bunch of junk flat miles on the TT rig or the Goat. If I can add any commuter type miles I'm game on the Muddy Fox, thinking of putting the baskets on so I can take it to the store also for more base miles since I'm about 700 miles shy to start serious training with intervals and such. It did kill me to dns (did not show) on rides like the wildflower - but I couldn't see showing up shelling out sans training. It was the right thing to do.
So just now we arrived home, it is the beginning of June and it is time to be out in nature like I love to be, but I can't because of the temps (temperatures). In order to be safe from the heat in the Summer I have limited myself to no rides after eleven or after it's reached 90° degrees. So here I am blogging instead :-)
So why is the heat on my mind, no not because I want my Spurs to kick their butts tonight in Miami, but because yesterday we had a packed and stressful day with issues with Pop (father-in-law) and issues with my check-out at school. Did I expect to have heat issues? Nope! But I did! I do have to remember once you have issues with heat you will have issues again. I couldn't pin down exactly what happened, but there was a lot of sweating going-on!
So the new advent with the rain, is that Mike from church has a trainer sitting in a closet, and he's perfectly willing to let me get some use out of it. I look forward to getting some indoor miles done when rain does not allow or I'm prudent and satying out of the heat. A ride folloeing one of those beautiful scapes on computer would be cool to do.
Look forward to writing some more this Summer!
Strava (strava.com) tells me I have less than a thousand miles to show for the year. With two rides per week - I can't do much more. So it is time to build. Planning on building on the MTB mountain bike rather than doing a bunch of junk flat miles on the TT rig or the Goat. If I can add any commuter type miles I'm game on the Muddy Fox, thinking of putting the baskets on so I can take it to the store also for more base miles since I'm about 700 miles shy to start serious training with intervals and such. It did kill me to dns (did not show) on rides like the wildflower - but I couldn't see showing up shelling out sans training. It was the right thing to do.
So just now we arrived home, it is the beginning of June and it is time to be out in nature like I love to be, but I can't because of the temps (temperatures). In order to be safe from the heat in the Summer I have limited myself to no rides after eleven or after it's reached 90° degrees. So here I am blogging instead :-)
So why is the heat on my mind, no not because I want my Spurs to kick their butts tonight in Miami, but because yesterday we had a packed and stressful day with issues with Pop (father-in-law) and issues with my check-out at school. Did I expect to have heat issues? Nope! But I did! I do have to remember once you have issues with heat you will have issues again. I couldn't pin down exactly what happened, but there was a lot of sweating going-on!
So the new advent with the rain, is that Mike from church has a trainer sitting in a closet, and he's perfectly willing to let me get some use out of it. I look forward to getting some indoor miles done when rain does not allow or I'm prudent and satying out of the heat. A ride folloeing one of those beautiful scapes on computer would be cool to do.
Look forward to writing some more this Summer!
Sunday, March 23, 2014
Getting Back on the Horse
"Look: I’m not one of those people who names my bikes, or believes they
have souls. I know a bicycle isn’t going to miss me. I don’t cotton to
totems. What memories I cherish tend toward experience rather than
possession. I know we’re not talking here about life or death or war or
crime or love or family or truth or faith or any such thing fundamental
to who and what we as a species are. I know all we’re talking about is
bicycles."
by Bill Strickland, Editor-at-large Bicycling Magazine quote from FB post.
Actually it is apparent that I do name my bikes, Litespeed: Goat because of the tripple on it, the Black Caloi Strada Pro: Black Knight, MTB: MuddyFox but then it is named the MuddyFox Limited Edition. But I love what this quote says after about souls. I agree bikes don't have souls, but they do have personality characteristics :-) Litespeed nimble and quick, the Caloi built for the long run, and the MuddyFox indistructible. The experience is more important than the posession. Experience attained on a certain machine to a certain level perhaps not to be attained again in the near future. No it's not life and death or war or crime or love or family or truth or faith or these important priorities in our lives, but to me it is about what we can attain in order to maintain health and living
by Bill Strickland, Editor-at-large Bicycling Magazine quote from FB post.
Actually it is apparent that I do name my bikes, Litespeed: Goat because of the tripple on it, the Black Caloi Strada Pro: Black Knight, MTB: MuddyFox but then it is named the MuddyFox Limited Edition. But I love what this quote says after about souls. I agree bikes don't have souls, but they do have personality characteristics :-) Litespeed nimble and quick, the Caloi built for the long run, and the MuddyFox indistructible. The experience is more important than the posession. Experience attained on a certain machine to a certain level perhaps not to be attained again in the near future. No it's not life and death or war or crime or love or family or truth or faith or these important priorities in our lives, but to me it is about what we can attain in order to maintain health and living
Tuesday, January 01, 2013
Rider!
Eliane and I met at college when we were both working towards arts degrees, we love our pets, but no children except for the ones my parents let me borrow for a year at a time as an English teacher, I grew-up in Brazil with my parents working as missionaries, and that is where I fell in love with the sense of adventure that I recapture every-time I ride a bicycle out in God's green Earth! I hope to inspire my students to appreciate nature.
Every school I've worked at, I have started a running group or a cycling group. At my church we started a Hike and Bike Group that produced many a good athlete as well. Most recently, I've been working with the soccer club coach. I've run websites and FB sites to promote these groups since I started. I've attempted newsletters and such to help instruct others since I've been riding for thirty some-odd years.
As a kid I rode an old beater that must have weighed a hundred pounds with big balloon tires with white walls while all my friends rode Monarks or Calois. When I first came to the states, I bought a no-name Italian bike (I guess it could have been a name-brand, but I simply don't remember). When I first got some money I bought a $500 Takara with a tange frame. I built up a classic Peugeot for my wife as a birthday gift, but it went to a friend instead. The process was really cool and have since been in love with vintage bikes. I had the tange frame way into the eighties. I wish I had known more at the time because it had Ultegra parts on it, but as soon as I had a chromolly frame I gave up on the old tange frame. The Centurion DLX seemed to be so powerful. Eventually, I had to upgrade to another Centurion, a Dave Scott - Ironman autographed frame. Both Centurions broke due to my size, when I'm at my fighting weight I'm at two-hundred pounds. My wife kindly purchased me a Caloi road frame - it was beautiful, but in two years the welds gave out at the bottom bracket. It was an enlightening experience having a brand new bike, but I needed something more permanent. At about that time a friend joined my church and became part of the Hike and Bike at church that had a ten year old Litespeed Titanium frame with Mavic wheels. Again we were building up frames the Litespeed and a new Caloi frame imported from Brazil that I got as an upgrade on the waranty on the new Caloi frame I broke. My wife and I decided to make the Caloi frame a TT rig with the parts from the other Caloi plus some new time-trial stuff added on for good measure. The Litespeed frame got all the old centurion parts again with some upgrades. On one of the wheelmen rides, the one up around Lackey, I bottom out on the lowest gear and still couldn't make it up the 17% grade without zig-zagging my way up. Since then I have had a tripple on my Litespeed and although it's a Classic, I call it the Goat. I can climb anything now without having to stand-up. All these bikes give an appreciation for something new.
I would love to ride a Cervelo TT rig and a Litespeed carbon frame so I could be the lightest little feather going up the big hills around Comfort.
My favorite ride is the Old Number Nine out of Comfort towards Fredericksburgh. At first the easy rollers are a great warm-up to get one prepped for the massive hill that comes right before you get to Fredericksburgh where you get to pass this old rail-road tunnel (where bats come out nightly) with spectacular views of the Hill Country. The beauty out in creation was utterly appealing and one of the reasons I wanted to get a bike out on the trails.
When I first got back into riding after college I got a Trek 900 Mountain Bike. The plan was to get into triathlon so I spent ten years mostly running with a little swimming and cycling thrown in to keep my skills not sharp, but existent. Since then it has been mostly road riding. I did finish a tri a few years ago. The swim was awful and the run was more of a walk.
Besides being a bike rider, marathoner, swimmer, mountain-climber, I'm also a professional singer, as well as an elder in my church.
Every school I've worked at, I have started a running group or a cycling group. At my church we started a Hike and Bike Group that produced many a good athlete as well. Most recently, I've been working with the soccer club coach. I've run websites and FB sites to promote these groups since I started. I've attempted newsletters and such to help instruct others since I've been riding for thirty some-odd years.
As a kid I rode an old beater that must have weighed a hundred pounds with big balloon tires with white walls while all my friends rode Monarks or Calois. When I first came to the states, I bought a no-name Italian bike (I guess it could have been a name-brand, but I simply don't remember). When I first got some money I bought a $500 Takara with a tange frame. I built up a classic Peugeot for my wife as a birthday gift, but it went to a friend instead. The process was really cool and have since been in love with vintage bikes. I had the tange frame way into the eighties. I wish I had known more at the time because it had Ultegra parts on it, but as soon as I had a chromolly frame I gave up on the old tange frame. The Centurion DLX seemed to be so powerful. Eventually, I had to upgrade to another Centurion, a Dave Scott - Ironman autographed frame. Both Centurions broke due to my size, when I'm at my fighting weight I'm at two-hundred pounds. My wife kindly purchased me a Caloi road frame - it was beautiful, but in two years the welds gave out at the bottom bracket. It was an enlightening experience having a brand new bike, but I needed something more permanent. At about that time a friend joined my church and became part of the Hike and Bike at church that had a ten year old Litespeed Titanium frame with Mavic wheels. Again we were building up frames the Litespeed and a new Caloi frame imported from Brazil that I got as an upgrade on the waranty on the new Caloi frame I broke. My wife and I decided to make the Caloi frame a TT rig with the parts from the other Caloi plus some new time-trial stuff added on for good measure. The Litespeed frame got all the old centurion parts again with some upgrades. On one of the wheelmen rides, the one up around Lackey, I bottom out on the lowest gear and still couldn't make it up the 17% grade without zig-zagging my way up. Since then I have had a tripple on my Litespeed and although it's a Classic, I call it the Goat. I can climb anything now without having to stand-up. All these bikes give an appreciation for something new.
I would love to ride a Cervelo TT rig and a Litespeed carbon frame so I could be the lightest little feather going up the big hills around Comfort.
My favorite ride is the Old Number Nine out of Comfort towards Fredericksburgh. At first the easy rollers are a great warm-up to get one prepped for the massive hill that comes right before you get to Fredericksburgh where you get to pass this old rail-road tunnel (where bats come out nightly) with spectacular views of the Hill Country. The beauty out in creation was utterly appealing and one of the reasons I wanted to get a bike out on the trails.
When I first got back into riding after college I got a Trek 900 Mountain Bike. The plan was to get into triathlon so I spent ten years mostly running with a little swimming and cycling thrown in to keep my skills not sharp, but existent. Since then it has been mostly road riding. I did finish a tri a few years ago. The swim was awful and the run was more of a walk.
Besides being a bike rider, marathoner, swimmer, mountain-climber, I'm also a professional singer, as well as an elder in my church.
Monday, December 31, 2012
End of Year Recap
When thinking about your accomplishments in fitness this season: What
one word describes your 2012 fitness? I would say the word that best describes 2012 is: setbacks. As I get older, time limitations, and ganas play a part in these setbacks. I'm older and need to reassess how I train. Time limitations in relation to being older also impact training. Finally I don't have the ganas to train 24/7 - I don't want to wash my clothes that often! Ha!
Does it match what you said last December in anticipation of this year? Actually the last time I did this was in 2008, but I'm a very positive person - I'm sure I had big ideas of regaining lost training effect and rejoining the fast-guys in Chainreaction, and setting a PR in the 100 miler.
What one word comes to mind when you think about your 2012 season? I would say the word that best describes 2012 is challenging. Challenges in weigh loss, in training, and in health with heart issues.
Did you race any new distance this year or try any new type of racing or sport? I was boring; I did not try any new races or distances this year.
What was your greatest thrill or joy this year from training or racing? The greatest thrill and joy is still riding in a paceline at great speeds in training. I enjoy riding in groups. I can't leave this question without mentioning my PR at the 40K distance in training of 2:00 which I am still mystified as to how. I lolly-gagged for 3/4 of the distance and then burned rubber the last part and still set a PR. Go figure! It would seem that the new set-up on the Caloi Strada Pro TT Rig is what's doing the trick.
What was your biggest disappointment this year from training or racing? Not being able to ride with Chainreaction from being overweight and slow. Still am slow, but am working on the overweight bit by being 16.5 pounds less from 260! Ouch, it's difficult to see that number! Atkins is making a difference.
What was your favorite race in 2012? Pancakes in Paradise is still an awesome event and being there with Matt Little was epic. The Fiesta Wildflower is still such a large production and I guess I will keep attempting the long routes despite the DNF this year - although I still ended up with 92. The Tour de Gruene is still great fun despite all the trouble I had with the chain and flats.
How important was the social aspect of your sport in 2012? The social aspect is crucial to my enjoyment. Maintaining my weight through proper nutrition so that the training and speed can return is imperative or I will have to relegate myself to riding in a different manner.
If you had to name three people that made a difference in your training this year who would they be? The three people I would name are: Joe Montagna as I describe as a constant companion although of late we only ride together once in a while; Chris Groff for motivation I guess because I know I train to stay in shape for soccer with the kids and we always talk about training; and Jason Pronovost a new rider with CycleLogic with similar goals of achieving long-distances. I guess honorable mentions go out to Scott and Louie with Chainreaction - no matter what they're always supportive. I just wish I could keep up with them.
Season Goals for 2013:
Short-Term Goal: Concentrate on losing weight while building base miles. Thank you economy for the impetus.
Intermediate Goal: 200 Lbs - lean, massive, cycling machine! Top five on Thursday Night Bike Mojo Ride, Finish with the Chainreaction Racers, try establishing a Randonneurs group in South Texas.
Season: Race 100K beat 4:03 plan and complete a Brevet 200K distance event, and Support Cycle Logic Sponsors through referrals, participation and some racing (MTB Time-Trial) :-)
Training Objectives:
+Screw periodization ride when you can and lots in the Summer (Still got 4378 in 2012 so there)
+Hold/Concentrate on Long Ride (with weight loss speed will come)
+Less-structured speed play
+Maintain Nutrition with Atkins - lose it or lose the fun
+Explore on Rides combine Routes
Does it match what you said last December in anticipation of this year? Actually the last time I did this was in 2008, but I'm a very positive person - I'm sure I had big ideas of regaining lost training effect and rejoining the fast-guys in Chainreaction, and setting a PR in the 100 miler.
What one word comes to mind when you think about your 2012 season? I would say the word that best describes 2012 is challenging. Challenges in weigh loss, in training, and in health with heart issues.
Did you race any new distance this year or try any new type of racing or sport? I was boring; I did not try any new races or distances this year.
What was your greatest thrill or joy this year from training or racing? The greatest thrill and joy is still riding in a paceline at great speeds in training. I enjoy riding in groups. I can't leave this question without mentioning my PR at the 40K distance in training of 2:00 which I am still mystified as to how. I lolly-gagged for 3/4 of the distance and then burned rubber the last part and still set a PR. Go figure! It would seem that the new set-up on the Caloi Strada Pro TT Rig is what's doing the trick.
What was your biggest disappointment this year from training or racing? Not being able to ride with Chainreaction from being overweight and slow. Still am slow, but am working on the overweight bit by being 16.5 pounds less from 260! Ouch, it's difficult to see that number! Atkins is making a difference.
What was your favorite race in 2012? Pancakes in Paradise is still an awesome event and being there with Matt Little was epic. The Fiesta Wildflower is still such a large production and I guess I will keep attempting the long routes despite the DNF this year - although I still ended up with 92. The Tour de Gruene is still great fun despite all the trouble I had with the chain and flats.
How important was the social aspect of your sport in 2012? The social aspect is crucial to my enjoyment. Maintaining my weight through proper nutrition so that the training and speed can return is imperative or I will have to relegate myself to riding in a different manner.
If you had to name three people that made a difference in your training this year who would they be? The three people I would name are: Joe Montagna as I describe as a constant companion although of late we only ride together once in a while; Chris Groff for motivation I guess because I know I train to stay in shape for soccer with the kids and we always talk about training; and Jason Pronovost a new rider with CycleLogic with similar goals of achieving long-distances. I guess honorable mentions go out to Scott and Louie with Chainreaction - no matter what they're always supportive. I just wish I could keep up with them.
Season Goals for 2013:
Short-Term Goal: Concentrate on losing weight while building base miles. Thank you economy for the impetus.
Intermediate Goal: 200 Lbs - lean, massive, cycling machine! Top five on Thursday Night Bike Mojo Ride, Finish with the Chainreaction Racers, try establishing a Randonneurs group in South Texas.
Season: Race 100K beat 4:03 plan and complete a Brevet 200K distance event, and Support Cycle Logic Sponsors through referrals, participation and some racing (MTB Time-Trial) :-)
Training Objectives:
+Screw periodization ride when you can and lots in the Summer (Still got 4378 in 2012 so there)
+Hold/Concentrate on Long Ride (with weight loss speed will come)
+Less-structured speed play
+Maintain Nutrition with Atkins - lose it or lose the fun
+Explore on Rides combine Routes
Saturday, December 29, 2012
Fighting a Loosing Battle
4343 miles on the 29th and 355:36 hours and 36 minutes or rather about 14+ days It's like I rode to Billings Montana by way of Jacksonville Florida and Montreal Canada Ha! I'll probably add another 50-60 miles, but I'm thinking about it now.
As you know I've given up using my computers on my bikes because I was getting pretty obsessed with all the numbers. Part of the obsession is with the desire to regain lost training effect as I age. Sucks! I keep comparing myself to others who put in a tremendous amount of mileage. Everything I read talks about high intensity and low mileage yet people who are fast put in all kinds of miles. The work required to plan tempos, intervals, and hill work-outs with LT intervals with the proper ratio is work! I don't mind putting in the work, but if it takes away from the fun, then it is not good enough. So after a couple of years of trying desperately to regain lost training effect; I have given up on that in that manner!
Now at the same time I had given up on diets and found that subcutaneous fat gain was detrimental because my overall weight was affected.At the same time my heart doctor and gastric-entorologist said I needed to change my ways. So the decision above actually facilitates the solution in this realm because if I take up a diet such as Atkins or even Southbeach for that matter it allows me to give up carbs so that the diet is more effective. So far since Thanksgiving, I have lost 14 pounds. I did it for my doctors visit in December that never happened because my doctor had an "emergency." A week before Christmas, nah! Nevertheless, Atkins is working. Yes it's hard, yes it's no carbs from stuff I love like fries and bread.
The losing battle is frustrating because for two years I worked without anything to show for all the sacrifice. So I have decided to ride my bike and enjoy myself. I want to be fast, but I'm going to do it by losing weight then I'll work again to build speed with non-structured intervals so the fun remains. I'm looking forward to this experiment and hope for the best.
These are the numbers for 2012: 410.7-34:04
329-29:43
427.02-36:05
331.48-26:54
304-25:28
752.5-57:25
633-49:47
225-18=3413
426-35:21
253-21:26
251-21:23
=4343 TM355:36 14+ days It's like I rode to Billings Montana by way of Jacksonville, Florida and Montreal, Canada. Ha!
I didn't track Yoga, running, walking etc. I know walking will help me lose more, but I figured the Soccer addition once a week would help, but it really didn't make a huge difference.
So who in the heck do I ride with on long rides?! I can't hang with those with whom I used to be able to hang. I can't visualize riding by myself like the classic lonesome rider for the rest of my days. Perhaps concentrating on rides with Jason doing our own thing like we wish we could find from other groups in town.
As you know I've given up using my computers on my bikes because I was getting pretty obsessed with all the numbers. Part of the obsession is with the desire to regain lost training effect as I age. Sucks! I keep comparing myself to others who put in a tremendous amount of mileage. Everything I read talks about high intensity and low mileage yet people who are fast put in all kinds of miles. The work required to plan tempos, intervals, and hill work-outs with LT intervals with the proper ratio is work! I don't mind putting in the work, but if it takes away from the fun, then it is not good enough. So after a couple of years of trying desperately to regain lost training effect; I have given up on that in that manner!
Now at the same time I had given up on diets and found that subcutaneous fat gain was detrimental because my overall weight was affected.At the same time my heart doctor and gastric-entorologist said I needed to change my ways. So the decision above actually facilitates the solution in this realm because if I take up a diet such as Atkins or even Southbeach for that matter it allows me to give up carbs so that the diet is more effective. So far since Thanksgiving, I have lost 14 pounds. I did it for my doctors visit in December that never happened because my doctor had an "emergency." A week before Christmas, nah! Nevertheless, Atkins is working. Yes it's hard, yes it's no carbs from stuff I love like fries and bread.
The losing battle is frustrating because for two years I worked without anything to show for all the sacrifice. So I have decided to ride my bike and enjoy myself. I want to be fast, but I'm going to do it by losing weight then I'll work again to build speed with non-structured intervals so the fun remains. I'm looking forward to this experiment and hope for the best.
These are the numbers for 2012: 410.7-34:04
329-29:43
427.02-36:05
331.48-26:54
304-25:28
752.5-57:25
633-49:47
225-18=3413
426-35:21
253-21:26
251-21:23
=4343 TM355:36 14+ days It's like I rode to Billings Montana by way of Jacksonville, Florida and Montreal, Canada. Ha!
I didn't track Yoga, running, walking etc. I know walking will help me lose more, but I figured the Soccer addition once a week would help, but it really didn't make a huge difference.
So who in the heck do I ride with on long rides?! I can't hang with those with whom I used to be able to hang. I can't visualize riding by myself like the classic lonesome rider for the rest of my days. Perhaps concentrating on rides with Jason doing our own thing like we wish we could find from other groups in town.
Friday, August 12, 2011
Consistency
Consistency
Wednesday, August 10, 2011, 1:06 PM [General]
Second week in a row that I've managed my tempo ride (40K TT Distance-26 Miles) with consistency finishing the distance 13 minutes better than my best time three years ago.
I've been working a lot with my gearing so that I'm makin' circles or spinning. I picked a gear that keeps my rpm (revolutions per minute) up, but it is not too hard or too easy. My best time from three years ago was achieved mashing the biggest I could handle for the given distance.
I've been reading a lot about maintaining a consistent tempo. Starting easy enough so that at the end you have something left, plus if you really want to race it in you have that option. Both these past two weeks I've bumped it up at the end, in essence, racing it in. I've been listening to the Everyday Cyclist with Graeme Street and getting some tips as well as reading my Active.com posts that come across facebook.
I've gotten these results on my road bike and I wonder how improved I would be on the TT bike. (Unfortunately I flatted recently and was going too fast to recover - haven't had the guts to take it in to the LBS Local Bike Shop in my case Cycle Logic Bike Shop for fear of the cost of a new carbon fork).
It has been exciting to work on this over the 1400 miles that I put in this Summer. It puts me at 3400 for the year and should be able to reach my goals by the end of the season. I just don't know if I will be able to try out the new strategy and technique with my current training on my time trial bike.
Wednesday, August 10, 2011, 1:06 PM [General]
Second week in a row that I've managed my tempo ride (40K TT Distance-26 Miles) with consistency finishing the distance 13 minutes better than my best time three years ago.
I've been working a lot with my gearing so that I'm makin' circles or spinning. I picked a gear that keeps my rpm (revolutions per minute) up, but it is not too hard or too easy. My best time from three years ago was achieved mashing the biggest I could handle for the given distance.
I've been reading a lot about maintaining a consistent tempo. Starting easy enough so that at the end you have something left, plus if you really want to race it in you have that option. Both these past two weeks I've bumped it up at the end, in essence, racing it in. I've been listening to the Everyday Cyclist with Graeme Street and getting some tips as well as reading my Active.com posts that come across facebook.
I've gotten these results on my road bike and I wonder how improved I would be on the TT bike. (Unfortunately I flatted recently and was going too fast to recover - haven't had the guts to take it in to the LBS Local Bike Shop in my case Cycle Logic Bike Shop for fear of the cost of a new carbon fork).
It has been exciting to work on this over the 1400 miles that I put in this Summer. It puts me at 3400 for the year and should be able to reach my goals by the end of the season. I just don't know if I will be able to try out the new strategy and technique with my current training on my time trial bike.
Sunday, June 19, 2011
Almost Two Weeks Since the Crash
Everytime I've crashed and hurt my soft-tissue or broken a bone I've used Glucosamine with Chondroitin to aid in repair. As soon as I crashed I started using the pills. Here two weeks later my chest/ribs hurt only every-once in a while. My hand only hurts when I try to stretch it further than where it normally rests. Yesterday I was able to type a lengthy translation without much problem.
The cycle training has not stopped and that is good! Yesterday I did one of the harder rides in the area Toutant-Beauregard with many hills with good results. At about a quarter of the way through the ride after overcoming the hills on Scenic Loop I was in no man's land between the front pack and the chase group. All was well and good until I hit the highest hills on T-B! I was even able to do some work with the more challenging gears on the false flats after the first hill and overcoming some of the challenges and almost reaching the cast-offs from the fast group. Again it was the mental aspect that bore the greater challenge.
Various fifty milers last week have me thinking of taking friends on the adventure to conquer the 100 again! Winds are out of the SSE so we go out towards La Vernia to get the 100! We shall see...
The cycle training has not stopped and that is good! Yesterday I did one of the harder rides in the area Toutant-Beauregard with many hills with good results. At about a quarter of the way through the ride after overcoming the hills on Scenic Loop I was in no man's land between the front pack and the chase group. All was well and good until I hit the highest hills on T-B! I was even able to do some work with the more challenging gears on the false flats after the first hill and overcoming some of the challenges and almost reaching the cast-offs from the fast group. Again it was the mental aspect that bore the greater challenge.
Various fifty milers last week have me thinking of taking friends on the adventure to conquer the 100 again! Winds are out of the SSE so we go out towards La Vernia to get the 100! We shall see...
Cycling Prayer
Ride by my side;
Live in my heartbeat;
Give strength to my lungs.
As the cold surrounds,
As the wind punishes me,
I know you surround me.
As the sun warms me,
I know you are touching me,
Challenging me, loving me.
And so I give you this ride.
Thank you for being by my side.
Amen
Rewritten from Debbie Garcia's Run Prayer
Live in my heartbeat;
Give strength to my lungs.
As the cold surrounds,
As the wind punishes me,
I know you surround me.
As the sun warms me,
I know you are touching me,
Challenging me, loving me.
And so I give you this ride.
Thank you for being by my side.
Amen
Rewritten from Debbie Garcia's Run Prayer
Wednesday, June 08, 2011
Crash - Time Trial Season in the Toilet
Crashed the TT Caloi Rig today on the Salado Greenway after a blow-out going 24+ mph, front wheel taco/potato chip, carbon fork steerer tube bent, all the aero stuff on the profile design front end all banged up, derailleur hanger bent/bolt stressed, pride bruised, ribs bruised, legs bruised, right-hand bruised and hurting! Riding buddy Jens (the guy with all the tatoos-used to be a wrench) comes by on his mtb offers to get his car to drive me home. Then proceeded to do a 22 miler recovery/fart around ride on the Litespeed Goat! So no Time Trial Season because fixing all that stuff is going to cost! But this year I was on track to beat my accomplishments in TT from two years ago! Thanks be to God that I'm fine just bruised up a bit and for getting me to where I am this year! God bless you!
Sunday, April 10, 2011
Season what Season and the Wildflower 100!
So last week I did very well in a short distance time trial being that I was the first one back and averaged 19.6 on the way out then dropped to 18.9 on the way back. Thinking that I would have an awesome result like last week this week was a mistake because I totally blew out, blew up then dissolved with a brief come back at the end. So I resolve to reassess this whole cycling mess!
I blew out my back somewhere around thirty working too hard on the hills between Retama and Bulverde/46 then was hanging on the hills at 1863, but with some cramping issues then hung on after the 50 then from 70 to 90 I totally blew up - the wind was just more than I could handle! In fact I was the lanterne rouge from 70 to 90. Yes I admit it I blew off the hills on Schertz pkwy in liu of the flats on the back road to Selma. Then rejoined the route at 99 and finished with 101+
I always said that family, faith and friends come first! So why in the hell am I busting my butt for 7+ hours! This has gotta stop! I will go back to Family Faith and Friends and ride with the Hill Country Touring group until something amazing happens with my training. So if nothing happens not much will be reported here, unfortunately not like it has been a whole lot of posting anyway! Thanks for listening/reading! Have a great week!
I blew out my back somewhere around thirty working too hard on the hills between Retama and Bulverde/46 then was hanging on the hills at 1863, but with some cramping issues then hung on after the 50 then from 70 to 90 I totally blew up - the wind was just more than I could handle! In fact I was the lanterne rouge from 70 to 90. Yes I admit it I blew off the hills on Schertz pkwy in liu of the flats on the back road to Selma. Then rejoined the route at 99 and finished with 101+
I always said that family, faith and friends come first! So why in the hell am I busting my butt for 7+ hours! This has gotta stop! I will go back to Family Faith and Friends and ride with the Hill Country Touring group until something amazing happens with my training. So if nothing happens not much will be reported here, unfortunately not like it has been a whole lot of posting anyway! Thanks for listening/reading! Have a great week!
Thursday, December 30, 2010
End Of Year Stats
These stats are maintained on Active Trainer for free. At times you luck in to free coaching. I've been coached through a walking program and recently downloaded a running program. It will track everything including blood pressure and shoe wear for free. Please click the title above if you'd like to track your own activity!
Jan Bike 298.7 tm 20:10.24
Feb Bike 102 tm 07:35.42
Mar Bike 220.52 tm 14:45.13
Apr Bike 163.26 tm 11:22.46
May Bike 271.43 tm 20:45.17
Jun Bike 234.68 tm 17:56.57
Jul Bike 586.4 tm 44:32.57
Aug Bike 535.6 tm 38:31.36
Sep Bike 260.25 tm 16:53.40
Oct Bike 241.02 tm 16:29.06
Nov Bike 184.55 tm 16:37.05
Dec Bike 170.55 tm 12:13.52
Total 3268.95 tm223:40.26
I also tracked my Bike/Run Combinations (Bricks), my walking and my running. No swimming this year, but that will change. No Triathlons this year. Figuring out my swimming routine in my area is imperative. Favorite events of the year continue to be the Fiesta Wildflower Ride and the Tour de Gruene. Favorite Time Trial route is still the Road from Castroville to Helotes despite the fact the Bruehler couple was killed out there. Their sacrifice has changed the law in our area where vehicles must give at least a three foot clearance to any vulnerable road-user and of course the bike is included.
From what you can see in July I really do enjoy cycling and the heat of the Summer does not limit me. Although all those miles in Jul/Aug makes for a tired bike rider in Sep/Oct when the final races of the season are run. I don't know if that can be helped. Most months I got over 200 miles and then less once the season was over. That's ok I'm supposed to be doing some cross-training at that point anyway. I don't know what happened in February. I'd be interested to know if Feb. was an exceptional wet month. That would affect me since I no longer ride on wet pavement.
I hope your active year went well and I thank you for going on the journey with me. Peace be with you in the new year!
Jan Bike 298.7 tm 20:10.24
Feb Bike 102 tm 07:35.42
Mar Bike 220.52 tm 14:45.13
Apr Bike 163.26 tm 11:22.46
May Bike 271.43 tm 20:45.17
Jun Bike 234.68 tm 17:56.57
Jul Bike 586.4 tm 44:32.57
Aug Bike 535.6 tm 38:31.36
Sep Bike 260.25 tm 16:53.40
Oct Bike 241.02 tm 16:29.06
Nov Bike 184.55 tm 16:37.05
Dec Bike 170.55 tm 12:13.52
Total 3268.95 tm223:40.26
I also tracked my Bike/Run Combinations (Bricks), my walking and my running. No swimming this year, but that will change. No Triathlons this year. Figuring out my swimming routine in my area is imperative. Favorite events of the year continue to be the Fiesta Wildflower Ride and the Tour de Gruene. Favorite Time Trial route is still the Road from Castroville to Helotes despite the fact the Bruehler couple was killed out there. Their sacrifice has changed the law in our area where vehicles must give at least a three foot clearance to any vulnerable road-user and of course the bike is included.
From what you can see in July I really do enjoy cycling and the heat of the Summer does not limit me. Although all those miles in Jul/Aug makes for a tired bike rider in Sep/Oct when the final races of the season are run. I don't know if that can be helped. Most months I got over 200 miles and then less once the season was over. That's ok I'm supposed to be doing some cross-training at that point anyway. I don't know what happened in February. I'd be interested to know if Feb. was an exceptional wet month. That would affect me since I no longer ride on wet pavement.
I hope your active year went well and I thank you for going on the journey with me. Peace be with you in the new year!
Wednesday, March 17, 2010
Kind Souls
(Note this is a repost of a post in 2006 due to mindless commenters on this blog)
Are cyclists not the kindest folks on God's green Earth?
Here's why I say this, today on a moderate length ride at an easy speed to nurse my knee through lots of spinning I broke two spokes. I was pitchin' and moanin' about how my wrench wants me to buy a tandem rear wheel from Velocity (http://www.velocityusa.inc) at darn near $200 Dawlurs!!! This of course would rid me of all my spoke problems. Even though I hear through the grapevine that this set of Alex wheels were built with a batch of bad spokes that break at the drop of a hat. First spoke break was on a flat, spinning like a big dog. Why? Je ne sais pas!
So this buddy o mine Charlie was like, "hey I've got a couple of old wheels at the house you can have. Yeah, they're seven years old, but you can have 'em."
So by the end of the ride the wind has picked up and Charlie wants a ride in to the house since he still had 10 miles to go. We just finished 46. Hum, possibilities!
So I take Charlie in and no he doesn't give me the shirt off his back, but he does give me his Mavic Cosmic off his bike and friends, Romans, countrymen that is why cyclists are the nicest lot! Problem solved!!!
Are cyclists not the kindest folks on God's green Earth?
Here's why I say this, today on a moderate length ride at an easy speed to nurse my knee through lots of spinning I broke two spokes. I was pitchin' and moanin' about how my wrench wants me to buy a tandem rear wheel from Velocity (http://www.velocityusa.inc) at darn near $200 Dawlurs!!! This of course would rid me of all my spoke problems. Even though I hear through the grapevine that this set of Alex wheels were built with a batch of bad spokes that break at the drop of a hat. First spoke break was on a flat, spinning like a big dog. Why? Je ne sais pas!
So this buddy o mine Charlie was like, "hey I've got a couple of old wheels at the house you can have. Yeah, they're seven years old, but you can have 'em."
So by the end of the ride the wind has picked up and Charlie wants a ride in to the house since he still had 10 miles to go. We just finished 46. Hum, possibilities!
So I take Charlie in and no he doesn't give me the shirt off his back, but he does give me his Mavic Cosmic off his bike and friends, Romans, countrymen that is why cyclists are the nicest lot! Problem solved!!!
Friday, January 01, 2010
End of Year Briefs
Month Totals:
Dec: Bike 180.7 Hours 12:30.32
Nov: Bike 349.3 Hours 22:55.18 Cross Training=Yoga 45min Walking 5.5 miles 5:05 Hours
Oct: Bike 362.3 Hours 23:00.56
Sep: Bike 125.47Hours 8:05.29
Aug: Bike 508.8 Hours 36:30.55
July:Bike 541.6 Hours 35:24.11 Cross Training=Yoga Zip Running=2 miles 40 min Walking 9 miles 3 Hrs Swim 200 meters 30 min
June:Bike 583.33Hours 44:59 Cross Training=Yoga 1:00 Walking=.25 miles
May: Bike 495.1 Hours 90:24 Cross Training=Move 4:00 Running=3 miles 36min
Walking 1.25 miles 25min
April:Bike345.2 Hours 78:08 Cross Training=Yoga Zip
March:Bike315.46 Hours18:22 Cross Training=Yoga 2:00
Feb: Bike 82.5 Hours 6:11 Cross Training=Yoga Zip
Jan: Bike 411.63 Time 28:39.58 Cross Training=Yoga 2:50
Year:Bike 4299.23 Time410:34.12Cross Training=Yoga 10:35 running=5 miles 1:16min Walking 16 miles 8:55min
Dec: Bike 180.7 Hours 12:30.32
Nov: Bike 349.3 Hours 22:55.18 Cross Training=Yoga 45min Walking 5.5 miles 5:05 Hours
Oct: Bike 362.3 Hours 23:00.56
Sep: Bike 125.47Hours 8:05.29
Aug: Bike 508.8 Hours 36:30.55
July:Bike 541.6 Hours 35:24.11 Cross Training=Yoga Zip Running=2 miles 40 min Walking 9 miles 3 Hrs Swim 200 meters 30 min
June:Bike 583.33Hours 44:59 Cross Training=Yoga 1:00 Walking=.25 miles
May: Bike 495.1 Hours 90:24 Cross Training=Move 4:00 Running=3 miles 36min
Walking 1.25 miles 25min
April:Bike345.2 Hours 78:08 Cross Training=Yoga Zip
March:Bike315.46 Hours18:22 Cross Training=Yoga 2:00
Feb: Bike 82.5 Hours 6:11 Cross Training=Yoga Zip
Jan: Bike 411.63 Time 28:39.58 Cross Training=Yoga 2:50
Year:Bike 4299.23 Time410:34.12Cross Training=Yoga 10:35 running=5 miles 1:16min Walking 16 miles 8:55min
Thursday, August 13, 2009
Summer Briefs
* Since I didn't do very well posting, here are some Summer briefs:
- I raced for Cycle Logic in the Ironhouse Time Trial put on by Britton's Bikes. Finished in 1:22 and I was not last!
- I completed over 1500 miles of hard riding in the intense Hellacious Heat and Humiditiy.
- I had heart issues that were resolved favorably. I was not limited by my doctor in any way after the chemical stress test although after my first visit with him I limited my efforts based on what my Dead Runner and Clydesdale Virtual Racing Team member friend did when he had some heart issues a long time ago.
- I raced for Cycle Logic in the Ironhouse Time Trial put on by Britton's Bikes. Finished in 1:22 and I was not last!
- I completed over 1500 miles of hard riding in the intense Hellacious Heat and Humiditiy.
- I had heart issues that were resolved favorably. I was not limited by my doctor in any way after the chemical stress test although after my first visit with him I limited my efforts based on what my Dead Runner and Clydesdale Virtual Racing Team member friend did when he had some heart issues a long time ago.
Sunday, April 05, 2009
Stress Powered Riding
UIL stress powered riding has benefits and the downside also. Two weeks ago I rode an amazing ride where all kinds of PRs were broken a nice benefit to the stress I was dealing with for UIL competition.
Time to the railroad tracks by division south of town PR by 3 minutes in 31. Then PR by 5 minutes to San Jose in 42. Then I got to Espada or 17 miles by 58 PR by two minutes I think. Made it to the 21 spot by 1:15 or 1:16. Took some salt at 30 then turned around at the Valero on 181. Back at the Missions I hit 50 in 2:55 and then hit 52 in 3:00. Finished 64.5 in 3:48 Nice! Final average including cooldown 16.9. Maximum average out to San Jose 18.6 Dainnngguh. Average to 17 or Espada 18.3. All this with a bit of a strained calf from Thursday nights speed fest. All benefits to the stress I was feeling!
I get home feeling good, but trouble starts at the restaurant, couldn't get my HR down. 95 and 98 while eating a sandwich. I was shaking and couldn't figure out what was going on. Gayle drives us home. I rest and take an extra blood pressure pill. By 5 or 6 my heart rate is still up at 95 or so. My blood pressure is way up 20 to 30 points higher than normal. It wasn't till the next day after taking an extra sleep session before church by blowing off the ride!
This weekend again PRs are broken and feeling good and strong - just not strong enough to ride with the racers of Chainreaction. I redlined a couple of times too many early on in the ride and faded off the back big time. All of off the back regrouped and reorganized about the time we were getting to Somerset. We knew exactly who needed to stay together on the way back but also get some miles in. Beautiful smooth route that I didn't know existed so close to my Pleasanton route. I PRd again to the RR tracks south of town at Divison this time by 6 minutes to 26 and then today I repeated that.
Yesterday was 78 miles at 4:54 maximum average of 18.3 and ending average of 16.6. Today I had an awesome pull to Espada. The average at turnaround was 19.3 which is faster than ever. I got to Espada in 48 minutes a full 12 minutes than what I could do last year and 10 minutes faster than what I did last week. So I turn around thinking cool I'm going to get back home so quickly, but no! The wind was a bear! I was struggling like I was when we were going 23 miles an hour yesterday. By the time I got home I was at 15 so much less than the 19.3 that I had going to the halfway point.
This weekend, no problems with heart rate or blood pressure, but then UIL finished Wednesday and now we are working on what we need to finish the year.
Time to the railroad tracks by division south of town PR by 3 minutes in 31. Then PR by 5 minutes to San Jose in 42. Then I got to Espada or 17 miles by 58 PR by two minutes I think. Made it to the 21 spot by 1:15 or 1:16. Took some salt at 30 then turned around at the Valero on 181. Back at the Missions I hit 50 in 2:55 and then hit 52 in 3:00. Finished 64.5 in 3:48 Nice! Final average including cooldown 16.9. Maximum average out to San Jose 18.6 Dainnngguh. Average to 17 or Espada 18.3. All this with a bit of a strained calf from Thursday nights speed fest. All benefits to the stress I was feeling!
I get home feeling good, but trouble starts at the restaurant, couldn't get my HR down. 95 and 98 while eating a sandwich. I was shaking and couldn't figure out what was going on. Gayle drives us home. I rest and take an extra blood pressure pill. By 5 or 6 my heart rate is still up at 95 or so. My blood pressure is way up 20 to 30 points higher than normal. It wasn't till the next day after taking an extra sleep session before church by blowing off the ride!
This weekend again PRs are broken and feeling good and strong - just not strong enough to ride with the racers of Chainreaction. I redlined a couple of times too many early on in the ride and faded off the back big time. All of off the back regrouped and reorganized about the time we were getting to Somerset. We knew exactly who needed to stay together on the way back but also get some miles in. Beautiful smooth route that I didn't know existed so close to my Pleasanton route. I PRd again to the RR tracks south of town at Divison this time by 6 minutes to 26 and then today I repeated that.
Yesterday was 78 miles at 4:54 maximum average of 18.3 and ending average of 16.6. Today I had an awesome pull to Espada. The average at turnaround was 19.3 which is faster than ever. I got to Espada in 48 minutes a full 12 minutes than what I could do last year and 10 minutes faster than what I did last week. So I turn around thinking cool I'm going to get back home so quickly, but no! The wind was a bear! I was struggling like I was when we were going 23 miles an hour yesterday. By the time I got home I was at 15 so much less than the 19.3 that I had going to the halfway point.
This weekend, no problems with heart rate or blood pressure, but then UIL finished Wednesday and now we are working on what we need to finish the year.
Saturday, March 21, 2009
Broken PRs - "Can Youuu Dig It?"
Multiple PRs broken today! Woo hoo, let's see if I can remember 'em all. First to the railroad tracks by division south of town PR by 3 minutes in 31. Then PR by 5 minutes to San Jose in 42. Then I got to Espada or 17 miles by 58 PR by two minutes I think. Made it to the 21 spot by 1:15 or 1:16. Took some salt at 30 then turned around at the Valero on 181. Back at the Missions I hit 50 in 2:55 and then hit 52 in 3:00. Finished 64.5 in 3:48 Nice! Final average including cooldown 16.9. Maximum average out to San Jose 18.6 Dainnngguh. Average to 17 or Espada 18.3. All this with a bit of a strained calf from Thursday nights speed fest.
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