The Last Day of the Year

December 31, 2009,

Had my last ride for this year and it was OK. I am now ready to make that 100% commitment to completing the Tour mileage here in NJ. I looked at the schedule yesterday and to be honest it really scared me. Second day is 140 miles followed by 129 and 123 miles and on and on. I have decided to use the next two months to ride each morning any where from 3 to 6 hours each day. I am firmly committed to accomplishing this and reaching my goal of raising money for the Lance Armstrong Foundation. I am looking forward to what this year will bring. The unknown is what makes life interesting.

Total Distance: 36 miles
Total Time: 2 hours and 30 minutes

Phil

Excellent Workout

December 30, 2009,

Today I had one of the best workouts I have ever had. I did a Spinerval workout that kept my heart rate right at the top of my aerobic level for the length of the ride. I worked hard and it was worth it. Felt great after the workout. The only problem was I was hungry all day and keep eating throughout the day. Burned about 2500 calories. Tomorrow is the last day of the year. Will try to see if I can go outside. If not I will do a long easy ride on my trainer.

Total Distance: 50 miles
Total Time: 3 hours


Phil

Easy Spin Day

December 29, 2009,

This was supposed to be a rest day. On rest days I do my core strength exercises. Did those today and I can see progress in strengthening my core. After I finished with the quad lifting, I got on the bike and spun for an easy hour. Since I went hard yesterday, I feel that it is better to spin easy than to take a full day off. Have to get use to riding everyday as I will do during the event.

Total Distance: 15 miles
Total Time: 1 hour

Phil

New Spinerval Workout

December 28, 2009,

Heading into the last week of 2009, I began with a new Spinerval DVD I found I had not opened yet. It was a little over an hour of a hard workout. I warmed up and did the ride. It was indeed a tough workout. But I always feel good after a punishing ride. I am getting excited that the end of the year is near. With January 1st a couple of days away, I am looking forward to getting very serious with my training and my nutrition. I want to lose another 5 to 8 pounds and be lean and really fit.

Total Distance: 30 miles
Total Time: 2 hours

Phil

Finally Outside

December 27, 2009,

After several weeks indoors, I was able to get outside today. The weather was sunny, in the mid 40s but a strong west win blew. So good to ride outside. Actually the wind was rarely directly into my face but it still had a presence. Find that at normal speed I was going a couple of miles faster with same effort. Obviously my training is starting to payoff. I felt the mileage for the week on my quads so I did not want to push it to far. Got a good workout in and called it a day.

Total Distance: 36 miles
Total Time: 2:20 minutes

Weekly Total Distance: 255 miles
Weekly Total Time: 15 hours and 25 minutes

Phil

Merry Christmas

December 25 and 26, 2009,

Both days I had a similar ride. Went easy and on the 25th did a short Spinerval to finish the workout. I am going outside tomorrow as the snow has melted and the temperature should be in the 40s. Need to get on the road. Getting bored and the workouts indoor are harder than outdoors. Also I want to gauge my strength and see if I am getting stronger.

December 25: Total Distance - 45 miles
Total Time - 3 hours
December 26: Total Distance - 50 miles
Total Time - 3 hours and 30 minutes

Phil

Brutal Spinerval Workout

December 24, 2009,

Since I did not bike yesterday I had a hard interval workout scheduled. Did a 2 hour Spinerval DVD. It was brutal. Most of the ride was when my heart was in an anaerobic state. But I did not quit and finished the workout. I also noticed that running does not work for me now. After my easy run yesterday my back hurt and some problems I had before and that had since disappeared since I started biking were back. So that is it for running until the event is over. I feel good at where I am now in my training. I am going to Florida in mid January and there is a 100 mile ride that I think I will enter. Should give me a good idea of where my training is at.

Total Distance: 40 miles
Total Tie: 2 hours 20 minutes

Phil

On the Treadmill

December 23, 2009,

I had not run in several weeks but decided that on my off day from cycling I would run easy on the treadmill as well as do my core strength exercises and some quad lifts. Today I ran 3 easy miles. Felt good to get back to my first love, running. It is amazing to me that your heart rate will rise much faster when you run than when you bike. Tomorrow I have a hard workout scheduled for the bike. Miss it already.

Total Distance: 0
Total Time: 0

Phil

This is not Easy

December 22,2009,

Had a good hard ride today. Only two days after my last 100 miler. Was a Spinerval workout so it was challenging. Thought I did pretty well. It was tough. Rode hard for a good 3 hours. Getting use to riding this length now. The event will be at least 6 hours every day. They say the ride inside you can add an hour to an hour and half to equal outdoors. So a hard 3 hour ride could be equivalent to 4 + hours outside. I am just going to keep peddling all winter to get use to the long rides of the event.

Total Distance: 56 miles
Total Time: 3 hours

Phil

Easy Day

December 21, 2009,

Th sun came out but the snow was piled high. Looks like I am done riding outside for a while. Had an easy ride indoors this morning. Felt great after the 100 miles of yesterday. Probably in the next few weeks I will take a Saturday and Sunday and put together two 100 mile days in a row to see how it feels.

Total Distance: 28 miles
Total Time: 1 hour 45 minutes

Phil

Great Week

December 20, 2009,

Major snow storm outside. We had over 24 inches. Nothing to do but bike. Got on the bike at 8 am and got off after the 1st quarter of the Jets game at 1:45. Watched the Spinervals 26.0 which is a 100 mile ride. Today was easier than the two hour ride I did the other day. Didn't hurt. Guess when you are following a workout it goes faster as you are more focused and constantly changing gears.

This was the most I have biked in a week either indoors or outdoors. Will see how I feel over the next few days. I think I am going to go back to 5 bike days and try running easy and doing core strength exercises on the off days. Right now I have been biking 6 days with one day off. See if running hurts.

Total Distance: 95 miles
Total Time: 5 hours and 45 minutes

Total Weekly Distance: 302 miles (6 days riding)
Total Weekly Time: 19 hours

Phil

Major Snow Storm

December 19, 2009,

There is a major snow storm outside. They are expecting almost 2 feet of snow. So I have no choice but to be inside. Got up and was on the bike by 8 am. I decided to do my real long ride tomorrow so I could watch the football games as I rode. Today I watched a couple of movies and tried to keep an easy pace. Did OK. I was able to stay on the bike for a good long ride and keep my heart rate down so as not to tax myself to much. Will do that tomorrow. On pace to do what I have scheduled for this week.

Total Distance: 52 miles
Total Time: 3 hours 30 minutes

Phil

Hard on the Butt

December 18,2009,

After the day off yesterday I planned on doing an easy 3 hour ride. Got up early and was on the bike by 7 am. Just peddled in the easy gears. What I have been finding out, the easier I go, the more my "ass" hurts. Today was no exception. It was a real struggle to complete the ride. But I did it. Tomorrow we are suppose to have a major snow storm here. So I plan on two long rides tomorrow and Sunday. At least I will have something to do as I am stuck in my home.

Total Distance: 45 miles
Total Time: 3 hours

Phil

Hard not to Ride

December 17, 2009

Today was a scheduled day off. Got up early and did my core strength exercises and quad lifts and some weight lifting. After I looked at my bike and said well maybe just peddle easy for an hour or so. But I said no, my legs need a rest day. Well today at dinner I told my wife I missed the bike today. I don't know about taking a day off in the future!

Total miles: 0
Total Time: 0

Phil

Tough Love

December 16, 2009,

Had a very hard workout today. Did a 3 hour Spinerval workout called "Tough Love" because the coach works you so hard in order to get the excellent benefits the workout will provide. It indeed was one to remember for me. Probably lost about 4 pounds of water and burned about 2500 calories. Need to do this at least once a week to really up my aerobic capacity. So far so good in regards to how I feel. I really do not know how many miles to ride each week so I am going to stay on the path of increasing my distance by 10% every 2 to 3 weeks. Still looks like I might be able to get outside again towards the end of the week.

Total Distance: 50 miles
Total time: 3 hours and 10 minutes.

Phil

Still Outside

December 14 & 15, 2009

Still lucky with the weather in the middle of December. I was able to ride outside the last 2 days. Both days I did about two hours. What I did find different is that I am now covering the same distance in a shorter period of time. The Spinerval workouts that I have been doing twice a week are really starting to get me stronger. I am also peddling more efficiently. This is going to be a long process that will take time and I am ready for the challenge. I have ridden 6 days in a row now. Will do a hard workout indoors tomorrow and then take a day off. My quads are sore but they will probably always be sore untill they start to adjust to the mileage I am doing.

Total distance: 30 miles
Total Time: 2 hours

Phil

A Little Sore

December 13, 2009

Got up early today to bike. I was anxious to see how I would feel after my first 6 hour ride indoors. Pretty predictable. My buttocks were sore, I was anxious on the ride, wanting it to be over before I really got into it. Even though I had planned only to ride 2 hours it seemed a lot longer. I learned a couple of things from today's ride. First, I have to start putting long rides back to back to train my body for the experience. Second, when riding indoors I have to plan what I am going to watch or listen to. I can't just get on the bike for 3 hours and spin. Each day I will plan my next ride for the full length of time. I was amazed how quickly the 6 hour ride went when I had something to follow.

I have set goals for each week now.My schedule for this week called for 240 miles. Because of the 100 miler, I wound up dong 289 miles with a days rest. Average of 48 miles for each day rode. The good part is I feel good. I did notice I lost 3 pounds and now my weight is down to 142. I believe my best biking weight will be about 138. I just have to watch and make sure I keep eating as the miles per week go up.

Total Distance: 30 miles
Total Time: 2 hours

Phil

100 Miler Indoors

December 12, 2009

Completed my first 100 miler indoors today. I got a new Spinerval DVD that was 5 hrs and 36 minutes long and if you followed it you should be close to doing 100 miles. Got on the bike at about 7:30 this morning and finished at 1:30. A 6 hour ride that was a good 100 miles. Stopped twice to go to the bathroom and refuel my water for about 3 minutes each. The workout out was challenging as the instructor kept us changing gears and cadence count. The real exciting part is that my back and buttocks did not hurt from the ride. It was a good boost of confidence that my training is starting to pay off. With a very hard Spinerval workout a couple of days ago, I was excited to see how I responded to this long ride. Tomorrow should be an easy 2 to 3 hour ride. The weather looks like it is warming a little and I will try to get outside on Monday and maybe even Tuesday. I am excited!

Total Distance: 100 miles
Total Time: 6 hours

Phil

Good Recovery

December 11, 2009

Looks like I will be riding inside for a while. A real cold snap for this time of the year has settled in. Also very windy. After the workout I had yesterday, I was anxious to see how I would be today. Not to bad. Rode easy for 3 hours on the trainer inside. The only challenge with riding more than 2 hours inside is that I make sure all the time is accounted for either by a movie, TV, music or a Spinerval DVD that will keep my mind occupied. I don't mind the long rides, of course it is better outside, but I can handle the inside riding as long as I am focused on something. Tomorrow will be a challenge as I hope to do between 4 and 5 hours.

Total Distance: 45 miles
Total Time: 3 hours

Phil

Hardest Workout Ever

December 9, 10, 2009

Yesterday I had my first day off from biking in 9 days. Got up in the morning and did my core strength exercises and quad lifts and some weight training for my arms. After, I got a well deserved massage. Felt great the rest of the day. Felt so good I was tempted to bike for an hour but did not.

Today was a different story. I got a new Spinerval DVD yesterday so I was anxious to do a hard workout after my rest day. Little did I realize how hard it would be. It was two hours and over 60% of it was in my HR zone 4 and 5. That means they were anaerobic. Simply put, it was a very hard effort. I warmed up for 45 minutes so I had one of the hardest workouts ever. My quads really felt today's workout.

Even though it was a hard work out, I feel good. I also realized I don't need to push it like today. I won't be racing the event but I still am training scared as I do not believe I have fully comprehended what I am attempting to do.

Total distance: 44 miles
Total time: 2:45

Phil

Cold but Beautiful

December 8,2009.

What a day! Today was the first real cold day where I had to put on all my winter clothes. It was worth it. I had two shirts and a warm wind breaker. Had winter gloves and ear band. Warm tights, socks and neoprene booties to insure that my feet were warm. The temperature was in the high 30s to low 40s. But I did not have a cold spot on my body. The wind blew hard out of the north but it did not penetrate my clothes.

It was good to get outside after 4 days of riding the bike indoors. Hopefully I will get at least a day or two a week to go outside as we now enter the winter months. I rode at 11:30 and the traffic was light and it was a pleasure. That makes 9 sraight days of riding. Tomorrow I will take the day off from riding, get a massage and then put in some long miles on the weekend.

Distance: 35 miles
Time: 2:15

Phil

8 Days in a Row

December 7, 2009

I decided I want to, if possible, always ride 8 days in a row before taking a break. During the Tour they ride 8 straight days and then take a day off. So I want to train like that. Today I did my core strength exercises in the morning and rode indoors in the afternoon. It was an easy ride. Weather is getting cold outside so I will keep an eye on the temperature and rearrange my schedule if there are days I can go outside. It is tough riding indoors for long periods day after day. Tomorrow I am going to try and ride lunch time outside. Weather is not suppose to be to bad, in the 40s.

Distance: 37 miles
Time: 2: 30

Phil

Tough Easy Ride

December 6, 2009

Tough - Easy ride sounds like a contradiction but it isn't. This was the most miles I have ever ridden in a week and the last day of the week was just not easy. Didn't feel to well. Thought I could do an easy 3 hour ride. Instead I struggled to get two hours in. Went to bed a little later than usually since we went to see Andrea Bocelli
last night. Great concert. In total the first week of serious training went OK.

Distance: 30 miles
Time: 2 hours

Weekly Distance: 237 miles
Weekly Time: 15.5 hours

Phil

It Won't Be Easy!

December 5, 2009

What a workout. I watched the new Spinerval DVD that takes you over the Lake Placid Ironman Triathlete bike course. The course is two loops. The DVD covers the first 56 miles. I warmed up for 1/2 an hour and then watched the three hour video. Great workout. When you go up hills you simulate the effort on the bike and going down you are really spinning at a hard cadence. I was on the bike over 3 1/2 hours pushing. What I am trying to do is get into shape for long rides at a harder effort than I will do during my event. The better shape I will be in, the easier I will be able to ride, hopefully.

After I finished and took a shower I had lunch. Ate pasta had two English muffins with Swiss cheese, apple sauce, some tomatoes and ice tea. It is an hour and a half after I ate and I am hungry. They say I burned about 3000 calories during my ride. There is a science on how and what to eat if your are doing long rides everyday. This I will learn. Tomorrow will be another long ride, as I assume all my rides for the next 7 months will be.

Distance: 60 miles
Time: 3 3/4 hours

Phil

Good Hard Workout

December 4, 2009

Today was a good day on the roads. Yesterday I had my bike tuned up and it rode great. Since I really don't know what to do with my bike in regards to maintenance, I will make sure that I take it in periodically to be service. The Peddler did a great job yesterday. Rode today and did not hear a sound.

The weather was cold this morning but sunny. I left around 8:30 am and rode to Sandy Hook and did some laps on the Hook. Like it when I get to the Hook because this time of the year, no one is there. I have the roads and I might add the wind to myself. Good ride back from the Hook. The weather is suppose to be bad tomorrow and then it is turning much colder so I will probably ride inside.

Phil

Great Indoor Workout

December 3, 2009

I did my workout indoors to one of the new Spinervals workout DVDs. It was geared for aerobic endurance. It was almost two hours and I really got a good workout. Plan on doing the Spinervals twice a week during the winter. Took my bike into the Peddler for a tune up. I have enough warm clothes now to ride outside as long as the temperature is above freezing,wind below 10 mhp and no snow or rain. If I can't ride outdoors I am prepared to do up to 6 hours inside when my ride calls for it.

Total miles: 30
Total time: 2 hours

Phil

The Work Has Begun

November 30, December 1,2, 2009

On Monday I took a rest day and used that day for my core strength exercises and some lifting. I will do that at least twice a week and maybe three times. I have decided that I will take just one day off a week. Two of the other days I will use to do Spinerval workouts inside on my trainer. These can be intense. I have bot several DVDs of different work outs that can last up to 2 1/2 hours of intense anaerobic workouts. I did my first one yesterday. I warmed up for 30 minutes and did the workout that lasted 1 hour and warmed down for another 30 minutes. Total biking of 30 miles.

Today I went outside during lunch time. Had a good ride of 37 miles in 2 hrs and 30 minutes. Strong wind heading out, easy coming back and then I did some loops near my home. The loops are good training for me to concentrate on staying focused and overcoming being bored on a repeat loop.

At the end of each blog I will put the time and distance I rode for the day.

Monday: rest
Tuesday: 30 miles - 2 hrs (Spinervals)
Wednesday: 37 miles - 2 hrs 30 mins

Phil

Ready For Serious Training

November 29, 2009

Had a beautiful day to ride. Temperature was in the high 30s when I started at 8:30 but by the time I finished it was in the 50s. Sun was shinning and a 10 mph wind out of the south. I rode for 3:40 minutes and did 53 miles. That gave me 237 miles for the week, riding 5 days and taking one day off and running on the other. I feel good. Now I am ready to go into serious training. This will give me 7 months till July. I am prepared to ride outside during the winter as long as the weather is sunny. Cold is no problem. This should be fun and I am ready for the challenge and looking forward to my fund raising efforts.

Phil

Good Indoor Ride

Very windy outside, so I went on the trainer indoors. Was able to do 3hrs:15min inside. About 50 miles.Getting use to riding longer in the saddle. Plan on doing another long ride outside tomorrow. If I do, this will be the most mileage I have ever done in a week. The weather is suppose to be OK for a late November day. I will wait till late morning and then go when the temps are suppose to be in the 50s.

Phil

Great Thanksiving Day Ride

November 25, 26 & 27, 2009

Wednesday had a good ride inside on the trainer. It was raining outside so I came in for the ride. Getting use to riding inside. Will start doing specific workouts on the trainer starting in December.

As we do each year, our family comes to our home for Thanksgiving. Everyone usually arrives by 2:00. I wanted to go for a long ride so I left around 7:00 am. Weather was calm but very cloudy and humid. Temperature was 50 degrees. I rode to Sandy Hook and stayed on the Hook doing several laps. It was extremely quiet with hardly any cars or other bikers. Then I went from the Hook all the way to the end of Spring Lake and then back home. Ride came to 72 miles in 4:42. A real mind game as I wanted to stop several times. It is very important to set your exact goal before you leave. Than you can play all the mind games you want back you still know the ultimate objective. Felt good after the ride.

Today I got up early and did core strength exercises and quad lifts. Then I ran easy for an hour doing 5 miles. Good work out. Looks like tomorrow I will be inside and the a good ride on Sunday as the weather should be better by then. Trying to stay outside as long as possible.

Phil

Afternoon Ride

November 23 & 24, 2009

Yesterday was the first day I took off completely from any exercise in over two weeks. Had to get a massage because I was hurting on lower right side below my hip. I had a hard time sitting and bending in one direction. Massage helped some and after I went home and put ice on the soreness.

Today it seemed worse in the morning. I didn't know if I would be able to ride. I have changed my schedule to start riding after lunch. The weather is not as cold and I do not have to rush to get back. By the time I was ready to ride, I had loosened up. The ride was a good one. I did 31 miles in 2 hours. Sunny and not to windy. Actually I am finding the riding is a great time for me to think about projects I am doing or planning for the future. It is great quiet time to think.
With the holiday weekend upon us, I am will try to get in one or two long rides.

Phil

Good Long Cold Bike Ride

November 22, 2009

I had a full compliment of clothes on today. Yesterday I went out and bot glove liners and a headband for my ears. Needed everything today. When I started it was 38 degrees and I was riding into a strong headwind for the first 20 miles. Rode to Sandy Hook. Did a couple of small loops on the Hook and then took advantage of the wind to back on ride home. Wound up doing 52 miles in 3:26. Would have liked to do another 10 but the wind tired me out and the cold finally got to me.

Definitely see an improvement in the strength of my quads while riding. The quads lifts have really helped. Overall I am getting stronger and when I start with the Spinerval DVD workouts in December I know I will get real strong.

Phil

Good Run and than Good Ride

November 20 & 21, 2009

Yesterday I had a good workout on the treadmill. Actually probably to good as I woke up this morning with my back a little stiff. Did hills on the treadmill. Definitely getting in better shape. Also I did a core strength workout and quad lifts. The lifts are starting to help my biking as I feel stronger when I stand and push up a hill.

Today, I got up early to ride since I was going to visit my grandson for lunch. I left around 7:30, temperature was 40 degrees. Wind was WNW. I headed north but the wind was not to bad. Made it to the end of the Hook and back. Rode 40 miles in 2:36. I have the right clothing so the cold really doesn't bother me. Will try to get a longer ride in tomorrow if it is not to windy.

Phil

Will the Wind Ever Stop?

November 19, 2009

Still warm enough to ride early in the morning. Left the house at 7 am with a weather forecast of cloudy in the 50s. Rain was not due till later in the day. I planned on a 40 mile ride. Don't believe what the weather man says. The ride out was brutal. Wind between 10 and 15 mph right in my face. Also halfway out the rain started. I have promised Rene that I would not bike in the rain, so I cut the ride shorter than I would have liked. Wound up riding 23 miles in 1 1/2 hours. Really amazing. While going into the wind, my heart rate only reached 128 bpm. I am getting into good shape and can go hard without going anaerobic. Will get in a good long ride over the weekend. Want to try and do a real long ride at least once during November and then start to do several a month thru February.

Phil

Excellent Workout

November 18, 2009

Today was an off day from biking. When I feel strong on these days I plan on running. At least one day a week I will do a hill workout. Today I did it on the treadmill. Was able to do what I was doing before the blood clot incident. Got up to level four at an 8:30 pace. Will continue to increase that till I can get to level 8 at an 8 minute pace for one mile. Today's heart rate was a high of 147 bpm. Plenty of room to increase that. I believe my maximum heart rate is about 175 while running. Will test that in a few weeks. I ran 4.5 miles in about 45 minutes. Felt great after the workout.

Phil

Cold and Windy

Novembr 17, 2009

What a ride. It was a bright sunny day. Temperature was in the low 40s and the wind was out of the north. I told Rene I would head south today since I had been going north the last several times. BIG mistake. The wind must have been blowing about 15 mph right out of the north. Flags were blowing straight away. Heading out I was doing over 20 miles an hour and not even peddling. I knew I was in trouble for the ride back.

When I turned for home, it became a whole different ride. I put the gear almost to the easiest one I could. Didn't help. I just put my head down and peddled. It was like I was going up a 10 mile hill. Definitely one of the windiest rides I have had.

Had on the right amount of clothing. 3 layers,socks (which I never wear), full gloves and tights. Kept me warm. I am not concerned for the winter cold. Wound up doing 20 miles in 1:26. Felt more like 30 miles.

Phil

Running Back to Normal

November 14, 15 & 16, 2009

Good last three days. I have to be more current with entering the days activities, and that I will make sure I do. On Saturday I had a real good run on the treadmill. Put the treadmill on level one and upped the speed. Really feel that all the effects of the clots are gone and I can start to push myself while working out. Ran for 1:09 and did almost six miles. Goal over the winter is to get to the point of doing hill intervals at about a 6 to 8 level and around an 8 min pace. That should really allow me to get my heart rate up and get into excellent shape.

On Saturday I did a long bike on the trainer indoors. Rode for 3 hours and did 45 miles. Was not that bad. Believe I could do a couple of hours longer when needed in my training. Probably do them on the weekend so I can watch some live sports and news programs on the TV. Goes a lot quicker when I have something interesting to watch.

Today, we had another good weather day. Was able to bike outside early. Had wind going out and an easy ride coming home. Biked for an hour and a half and did 23 miles.

I have decided that as of December 1 I will go from a build up phase to a true training schedule that I will plan in advance. Use December, January and February to work hard indoors and do long outdoor rides when weather allows. Once the Spring arrives I will really than concentrate on long miles. Looking forward to the next stage.

Phil

Better Ride Indoors

November 13, 2009

We are in the middle of a real Nor'ester here in NJ. Today and tomorrow I am sure I will have to be inside. Actually today's ride was not bad. I broke the ride into 15 minutes segments and up the gears each segment. Only rode for an hour but If I did not have to get off to do some business would have been able to continue longer. I am confident that as longer rides are needed inside, I will be able to handle them. Rode for an hour and did 15 miles. The weather is suppose to be nice starting on Sunday for several days. Looking forward to a good long ride on Sunday.

Phil

Feeling Good

November 11 & 12, 2009

I have decided that on December 1 I will begin to train seriously for the event. Right now I consider myself in the build up stage. Having gone thru a three week slow down due to the blood clots, I feel I am now ready to really step it up. Over the next several weeks I will put together a training regimen. December, January and February will be mostly indoors and then March, April, May and June will be the final push to get ready for the July ride.

Yesterday was an off day. It consisted of my core strength exercises and quad lifts and I ran 4 miles on the treadmill. Today, I biked indoors on the trainer. Spun for an hour and did 15 miles. In December I will start increasing the indoor mileage and incorporate the Spinervals DVD in to my training.

Phil

First Cold Weather Ride

November 9 & 10, 2009

Yesterday was the first day I rode outside in the cold weather. Not real cold, about 45 degrees but it was time to change to the winter clothes. Actually with tights, proper jacket and gloves, it is OK riding outside. Really enjoyed it. As long as the weather is kept off your body, it is a very comfortable ride. Yesterday I did 24 miles and today in the same type of weather I rode 23 miles.

I got back my blood results and I have finally regulated my blood clotting so I am now in a therapeutic state. That means that I should be protected from clots but have to be careful about bleeding. I am slowly going to increase my miles again to the point I was at before I got sick. By the end of the month I should be in full training as I will probably move most of my riding indoors for December, January and February.

Phil

Back in the Saddle Again

November 3- 8, 2009

Finally got back to doing what I love. Riding the longer distance on the bike on the roads. Took a while but I am back. Let me catch you up. The last several days I have been baby sitting at my daughters home. There I was able to run on her tread mill. The blood clots have dissolved so I no longer have trouble breathing. Doctor said I can do what my body will tolerate. Still have not found the cause of the clots, but I am working on that with my hematologist. Yesterday, Saturday, got home from my daughter and rode my bike inside for 1 3/4 hours and did about 25 miles. Felt good but I can see a real challenge during the winter when I want to ride for 4 and 5 hours inside.

Today, was a real beautiful day outside. I rode 40 miles in 2 1/2 hours. Went to Sandy Hook and back. Legs were a little heavy because I did quad lifts an hour before I left. Can not do them the same day I ride for over 2 hours. Otherwise I was glad to be back on the rode.

My compromise with my wife about riding is that I will go slower, won't bike in bad weather and really make an effort to stay alert and take no chances on the bike. I am on Coumadin and if I should have internal bleeding from a fall, it could be very dangerous.

My web page with the Lance Armstrong Foundation is just about finished, and will let everyone know about it right after the first of the year. Right now I am excited to be back on the bike.

Phil

A Slow RIde

Nov 1 & 2, 2009

I really couldn't wait any more. I got on my bike and went for a real slow ride. Went about 4 1/2 miles in about 20 minutes. Funny getting on the bike for the first time in almost 3 weeks. After having ridden so much it was a strange feeling. But a good one. I realized home much I missed biking. Today I will do a strength workout later. Tomorrow I have a big test scheduled in order to see if we can find out where the clots are coming from. Patience is the name of the game now.

Phil

Just Waiting

October 27,28,29,30,31, 2009

The past days have been a real bore. I am just waiting for my tests to come back and for the coumadin to get regulated. Also trying to figure where the clots have come from. I am doing my core strength exercises and quad lifts. But not much else. I am hoping that within the next week, the clots will be gone, the medicine regulated and I can begin my training again.

Phil

More of the Same

October 22,23,24,25&26, 2009

These last several days have been a real drag. I am trying to get my Coumadin(blood thinner)regulated. It has to be at a certain level and sometimes it takes a while to regulate it. I have decided not to begin working out again until it is regulated and time has pasted so the blood clots could dissolve. I feel fine and I am getting real antsy just waiting around.

Tried speaking to my wife about the biking but she was not up to it yet. I think she knows how I feel and is putting off talking about it. I believe I can minimize the risk by biking only 3 or 4 days outside, only in sunny weather and not riding as fast. Also only riding on roads I am familiar with. Obviously there is still a risk but isn't life a risk?

I have been doing my core strength exercises every other day. Tomorrow I will start to walk on the treadmill for a bit and begin to build up my strength again.

Phil

Wish I was Riding

October 21, 2009

For an October day it was simply spectacular outside. Sunny, high in the 60s, no wind. A perfect day for a ride. The problem is I am not allowed to ride until at least next week. Really missed it today. Got up early and did crunches and push ups. Walked on the treadmill for a mile and THAT was my workout. Still waiting to get my Coumadin regulated and the clots dissolved. Tomorrow I am going to see a hematologist in NYC to see if there are any answers to why I got the blood clots.

The real problem that I have not addressed yet has to do with Rene. She does not want me to ride outside. She told me I can run all I want. The problem with that is my body can no longer take the pounding of running like it use to. Sure I can get into shape and probably run well but for how long before I get hurt. Will have to have a serious talk with her this weekend. Wish me luck.

Phil

Recuperating

October 17,18,19&20,2009

I am home and back to a normal routine. Left the hospital on Saturday. I have to give myself injections for a week until the Coumadin that I have started taking is regulated. Will have to be on that medicine for the rest of my life. This is where the challenge occurs. Coumadin is a blood thinner and if I am in an accident where I have internal bleeding, there can be real trouble in stopping the blood flow. Needless to say my family does not want me to bike any more. The doctors do not want me start exercising until next Monday. By then I will have to make a decision. Right now I want to continue to bike. Obviously within the next month I will be doing my biking inside. But I have to make a decision about the Tour challenge.

I am seeing a hematologist on Thursday and will see what her thoughts are and to see if she has any idea where the clots came from.

In the mean time, I started doing my core strength exercises and quad lifts to maintain my condition. Life is always throwing us a curve. All we can do is concentrate and try and go with it.

Phil

The Blood Clots Have Returned

October 15 & 16, 2009

Yesterday my worst fears were realized. Exactly two years ago after returning from a trip to Italy,I got several blood clots in my lungs that did damage to my lungs. I had a filter put into my main vein to stop future clots from doing damage. I also was on blood thinner for 9 months. Since then I have gotten into the best shape of my life. After my 100 miler on Saturday, I had an easy 30 on Sunday. On Monday I ran on the treadmill. That is when I noticed a problem. Running at a 10 minute pace and 0 incline my heart rate went up to 140 bpm. Way to high for that pace. I biked easy on Tuesday and had a good ride on Wednesday. Thought I was OK. I ran again yesterday and pushed it. I knew I was in trouble.

Called the doctor and had a cat scan. Found two blood clots in my lungs. With a filter it is hard to figure out where they came from. Reality is I will now be on blood thinner the rest of my life. The problem with that is if you fall and have internal bleeding it will be life threatening. Do I stop biking and cut back my exercise. I don't think so.

I have a week now where I will not work out as the blood clots dissolve. I will have to decide what to do during the week. I have really enjoyed the biking and the challenge. It will be hard to stop. Will figure it out over the next week.

Life must go on.

Phil

The Cold Weather Has Arrived

October 14, 2009

Today was the first day I biked in weather below 50 this year. I guess it was about 45 degrees when I went out in the afternoon to bike. Luckily the wind was not blowing hard. I dressed properly. I had on tights, two layers of upper body clothes and a wind breaker. I was able to do without extra gloves and ear covers. If the weather is below 40, those are a must.

The ride today was a good one. Little traffic in the afternoon and without the wind, it was really relaxing. I am finding that doing 40 miles, about 2 1/2 hours, is a short easy ride. Two months ago I would have been thrilled to do 40 miles. Now it really is a short ride. How one's perspective changes as you change your goals and do the miles.

Phil

Easy Ride

October 13,2009

Had an easy ride today. Was actually going to go out for a longer ride but didn't sleep to well and was a little sluggish. Decided not to push it. Rode 25 miles. It was real easy. I am at the point now that if I do not go 40 miles it just seems like a "jog". Granted I have not been pushing my rides. Keep them at about 15 mph. When I go inside on the trainer, I will really start to do interval work and start to build up my anaerobic capacity. Each ride my confidence builds that I can indeed do the Tour mileage.

Phil

Good Recovery

October 11 & 12, 2009

After biking the 100 miles on Saturday I was curious as to how I would feel the rest of the day and the next day. Well, the rest of Saturday was OK. I had a good lunch of pasta and then watched some sports on TV. Would have liked to have made it an early evening but I had a wedding to go to and thus did not get to sleep till 2:00am. Surprisingly I was fine.

On Sunday morning I got up and went out for a ride. Rode 32 miles and felt good. Only had a little soreness in my quads. But that is to be expected. Again would have liked to rest the whole day, but had to go into NYC for a dinner engagement. Considering what I did the last 4 days of biking, I am really encouraged that I can do the mileage.

Today, I did my core exercises and some light running indoors. The cold weather has arrived and I will see how long I can stay outside riding. I do not like the cold but I will try and ride outside as long as I can.

Phil

100 Miler Complete

October 10, 2009

I have been waiting for this day since I made the commitment to this project. Had pizza last night and was ready to go this morning. The weather was in the low 60s, windy and cloudy. I decided to go to Sandy Hook and do some laps there until I got bored and then home and finish up with whatever I needed. Brought with me a banana, 3 gel paks, chumps, water and an energy mix. Ate it all.

The ride was interesting. After 25 miles, I said how am I going to do another 75. Then when I hit 50 miles I felt OK. At the 5 hour mark, knowing I had another 1 1/2 hours I got anxious and had to tell myself to relax. I have to realize that it is not a race and no need to finish 15 minutes quicker. Get comfortable, get in a zone and just pedal.

When I completed the 100 miles in 6 1/2 hours, I actually felt great. The only sore part was my left quad and that was not to bad. I had a large bowl of pasta about 30 minutes after finishing with some apple sauce on the side. I actually have a wedding to go to tonight and we won't be eating to probably around 8 tonight. It is only an hour after the pasta and I am already hungry again. This whole experience is going to be fun and interesting.

Tomorrow, I will see how I feel and try to get about 40 miles in. Would like to follow this up with a good ride. Not ready yet to put back to back 100 miles together. That will come. Lets see how my body reacts.

Phil

Moving Along

October 8 & 9, 2009

Yesterday I went to bike during lunch. The wind just does not seem to die down this fall. It was still at about 10 to 15 miles an hour. Hard ride out. Kept it to a short ride doing only 17 miles. Quads are tight. With the leg lifting to strengthen the quads and all the riding into the wind, which is similar to hill workouts, I am definitely sore.

Today I got up and did an early ride. Rode into the wind and had an easy ride home. Did 25 miles. Looking forward to doing at least one real long ride over the weekend. Maybe will achieve the 100 miles I need for my confidence.

Phil

Massage Day

October 7, 2009

Couldn't bike outside today because the wind was howling at about 40 miles per hour. I had a massage scheduled for the morning and boy did I need it. I am trying to get one every other week. My muscles after two weeks are screaming for relief. Today's was great. Later in the day I felt good so I ran easy for 6 miles.I guess I am compulsive because I can't take a total day off and feel comfortable about it. I listen to my body and when it says total rest, I do take the day off. Look forward to getting back on the bike tomorrow.

Phil

Mind Games

October 6, 2009

I am so much better at riding when I roll out of bed and go right to my bike. That way I do the ride and when done I can get back to my life and business. Today it was beautiful out but real chilly in the morning. The forecast was for sunny and high in the 60s for later in the day. I decided to ride later on. When I do that, I become anxious and have to decide when to go. At lunch, midday or later in the day. Well I finally decided to ride around 2:00. It was warm and sunny and I had a good ride. Did an easy 30 miles in under 2 hours.

The weather for the rest of the week calls for rain every other day. The two best days look like Thursday and Sunday. Plan on long rides those days.

Phil

Wish I Had the TIme

October 4 & 5, 2009

Yesterday I had a good ride. My only problem was that I had to cut it short because I had a family function to go to. Got out early and rode to Sandy Hook. Real heavy fog over the Hook that did not lift until I was almost ready to leave for the ride home.Cool and nice riding weather. Actually past the start of the Jersey Shore 1/2 Marathon. In my old days I would have felt real jealous that I was not running. But I felt relaxed and glad I was on the bike. Wound up doing 45 miles. I said to my wife when I got home that if we did not have to go to the city I would have thought about continuing for another several hours. Now I am looking at the weather for the upcoming weekend and thinking about 75 to 100 miler.

Today I had planned as a day off. I did my core strength exercises and ran for 45 minutes. Good run anaerobically. Raised the treadmill between level 2 and 5 and got my heart rate up to 154. This is a good way to get my HR up till I bring the bike indoors and start anaerobic training on the bike.

Phil

Last Day of Golf

October 2&3, 2009

Yesterday, Friday, I did not ride or run. I had a golf tournament I was committed to. Played the worst golf in years. Also my back can not really take the stress of the golf game. That was the last day of golf till I have completed my goal. Maybe an easy day with my dad here and there but that will be it. I really like the game but I am now committed to the goal.

Today, Saturday, I got up and was expecting to ride indoors because the weather forecast was for heavy rain. Surprise! It was only cloudy and I was able to get 40 miles and 2 1/2 hours outside on the bike. Easy ride along the shore heading south. I have developed a problem that I will have to resolve. I have to urinate every hour and it is a real pain to find places to go. Seeing the doctor in two weeks and hopefully he can figure out my problem. Tomorrow I have a luncheon with my family in NYC so I am going for an early ride to try and get another 50 plus ride in.

Phil

Mid-day Ride

October 1, 2009

Decided to wait till the day got a little warmer. As always happens, it was sunny and cold in the morning and when I went to ride at 12:30 clouds arrived, strong winds and the temperatures actually started to drop again. But it was good to get on the bike for a longer ride. I did 40 miles in a little under 2 1/2 hours.I am starting to relax on the bike and realize that there is no rush to get home. Just enjoy the ride. This is not a race. My mentality is to always go hard because I am so competitive. This phase of my training now calls for me to just do the miles. Have to remember that so I can enjoy the journey.

Phil

Quick Ride

September 30, 2009

I got home form our short trip around 2. Did some work in my office and then I went out for a short ride. The weather is definitely changing and the cool of Autumn is here. Quick ride for an hour, about 16 miles, to get my legs back to pedalling. Plan on going for a longer ride tomorrow. With the colder mornings starting to come, I think I will ride mid day to take advantage of the higher temperatures during the day. I am lucky that my home based business allows me to be flexible with my hours.

Just bought some warm clothing for the rides outside and I plan to continue to ride outside as long as I can take the weather. Cold will not be a problem. The biggest problem for me will be the rain and wind.

Phil

Vacation Time

September 28 & 29, 2009

Monday was the first day in over a month I believe that I did no work out for the day. Was on a short vacation in Massachusetts and we traveled on Monday. It actually felt good not to do anything. Tuesday I got up really early and went out for a run. I hadn't run outside in a while and more specifically had not run hills outside in a long time. Today was an eye opener. On my way home I had to run up a hill that would have been an 8 on the treadmill. Really took my breath away. I am going to have to work harder on my days off the bike when I run.

Two days off the bike. I am looking forward to getting back to riding tomorrow

Phil

Easy Does It

September 26 & 27, 2009

The last two days were easy ones. The next several will be without biking totally as I go on a 3 day vacation. Will attempt to run a couple of the days. Yesterday was an off day and I only ran 3 miles easy. No hill work and kept my heart rate under 140. Today I was going to bike outdoors but it was really raining hard and I decided to bike on my trainer. This will not be easy during the winter. Will have to really concentrate and either watch movies, sports events or do the Spinerval exercises to build my aerobic capacity and leg strength. It will be a fun challenge when I have to do 3 and 4 hours on the trainer.

These next three days should be my only time away from the bike for a prolong period over the next several months. Really want to use the next 6 weeks to get some good mileage in.

Phil

Wind is the Enemy

September 25, 2009

After doing 70 miles yesterday, I just wanted to go out for an hour and spin and see how I felt. When I headed north, I met what I believe will be my biggest challenge, the wind. It was blowing at about 15 to 20 miles an hour. I rode directly into it for about 5 miles. I felt like I was not going anywhere. If I had to do that for 50 miles.... I just don't want to think about it. I think I would rather go up hills than fight the wind.

My quads were a little sore but I felt good after the ride. Over the next week I will not be riding a lot. We are going on a short trip with friends on Monday and not coming back till late Wednesday. After two months of a lot of biking starting from scratch an easy week will be welcome. I will bring my running clothes with me so I will switch to pounding the pavement for a couple of days to keep my condition.

I am starting to lose some weight. My wife keeps telling me to make sure I eat that I am thin enough already. I can't wait till the Spring when I am doing several 100 miles plus rides a week. Then all I will be doing is eating. Exercising and eating. What can be better!

Phil

70 Miles and Feeling Good!

September 24, 2009

Great day today. This late in the year you do not expect any sunny warm days, high in the 80s, on the East Coast. It was really beautiful. I went out for my ride later than usual because I wanted to take advantage of the warm weather.Left around 7:30. Had a banana before I left and took with me 3 GU Gels. As my rides increase in miles, I have to get in the habit of taking an energy boost every hour.

Rode north to Sandy Hook. The Hook is a 12 mile state park jutting into the ocean. I can ride two loops there. Either a 12 mile loop or a 5 mile loop. Hardly any cars. Real peaceful after the summer season and the people have left the beaches. It is 15 miles from my home. Today was a northwest wind that really helped me on my ride home. Had no problem sitting for the 4:15 hours the ride took. My only problem is each side of my lower back starts to hurt at different times. I stretch it out , suffer for a while, and then it goes away for 20 miles or so. As I strengthen my back I believe that it will not give me a problem.

I told my wife I burned 3700 calories today and she looked at me like I was crazy. She said that is 2 days worth of food. Funny when I start eating during the day, I can't eat a lot at one sitting. So I "graze" all during the day. What is going to happen when I start doing 100 miles a day, 3 & 4 days in a row during training?

Well, I feel great now. It is 7:30 pm. I will probably fall asleep early but the 70 mile ride was real satisfying. The more distance I do, the more I believe I can do this.

Phil

Getting Stronger

September 23, 2009

Had a good ride this morning. Got a very early start and headed south. Wanted to do an easy 20 miles. My quads where tight from the run workout yesterday and the quad strength workout. Was kind of worried that the ride would be hard. I was really surprised at how easy it was on my legs. I wound up doing 25 miles and it was indeed an easy ride.

If all goes as planned tomorrow, I will try and do between 60 and 70 miles. The weather is supposed to be warm and I am planning the ride for later in the morning so I can eat before I go. Looking forward to the long ride.

Phil

Great Run

September 22, 2009

Today was an off day from the bike. I so look forward to these as it gives me a chance to run. Today I did an intense hill interval workout. Was able to get my heart rate to between 140 and 152 bpm during the workout. Ran a total of 5 miles and really enjoyed it. Back is a little tight from the run and my quads are sore from the leg lifts I did yesterday. But all in all, I am getting to where I want to be.

The next two weeks are going to be tough to keep up the mileage. Going on a mini vacation with friends from Israel so I will not have my bike for 3 days. Will try and run two of the days. I have been putting in the miles the last four weeks so an easy week would be welcomed. Suppose to rain tomorrow but I have to go out on an easy ride and on Thursday I will go for a long ride.

Phil

Cold in the Air

September 21, 2009

Fall has begun, at least in the early morning. When I left this morning at 6:30 for my ride the temperature was in the low 50s. A little nippy I might say. Once the sun got up a little it quickly got warmer. Today was the first ride that I was sluggish.I guess it was because I rode late in the day yesterday and early this morning. My back was not the best and even my quads were a little tight. But, I did my 40 miles and was in my home office by 10.

I have decided that I must do my core excerise at least 4 times a week to really get stronger in that area. I will also do push ups and quad strengthening excerises as those areas I believe have to be really fit. Looking forward to running tomorrow.

Phil

Family Time

September 19 and 20, 2009

This weekend was spent at my daughter's in Wayne,Pa outside of Philadelphia. In order to respect the time for my family I had to fit my biking in when time would allow. On Saturday I got up very early and did an easy 17 miles. Since it was the day after my first 60 miler I was interested to see how my body would feel. No problem. Felt good and nothing hurt. After the ride we left for my daughter's. Really enjoyed the day with my grand kids.

Since I like to ride in the mornings and have it beind me before the day begins, Sunday was a little challenge. I actually did something I am not used to. We were at my daughter's so Rene could baby sit her kids on Sunday morning while I took Dani to the Philadelphia Distance Run, a 1/2 marathon race she had entered. Not used to going to these big races and not running. A bit of a change. Dani did great and it was a perfect day and event. After the race I picked up Rene and we headed home. Now my mind starts to play tricks. I would get home around 2:15. Should run, should I take the day off and watch football, mind games. Actually the decision was easy. It was beautiful out and I really did want to bike. I went out and did 29 miles. Good effort and felt real relaxed on the bike.

So the totals for the week were my highest yet since I started training.

Total mileage: 189 miles
Total time on the bike: 12 hours

Feel really good and hopefully I will continue to raise the weekly totals. I am looking forward to couple of more good rides this week as the weather forecast is on the sunny side.

Phil

A New Level

September 17 and 18, 2009

Got busy yesterday and forgot to write my blog. Let me update what happened yesterday before I describe the good ride of today. Yesterday was an off day that I really enjoyed. After 6 days of biking a change in excerise was welcomed. As most of you know my first love is running. Yesterday I was able to get on the treadmill and simulate a hill workout. Ran for only 40 minutes but had a great workout. Before I ran I started to do weights to strengthen my quads. This I will do slowly. Started with two sets of ten at low weights and will work it up gradually.

Today I wanted to do my long ride for the week, since I will be visiting my daughter in Pennsylvania over the weekend. I have been stuck at 50 miles and my goal was to increase that. Got a real early start at sunrise, around 6:20. I road north to the end of Sandy Hook and than south to Manasquan and then back north to home. It was a 60 mile ride that took 3 hourd and 45 minutes. The best thing is that I did not hurt during the ride and when it was over I really felt good. So good I think I will play 9 holes of golf today. So far so good.

Phil

Time for a Break

September 16, 2009

As the weather starts to get cooler, I am now more tuned to the forcast than ever before. I want to continue to ride outside as long as I can. When there is a day that is not cold or raining I am on my bike. Even though I was going to rest today, the weather was OK so I did an easy 20 miler. Kept my heart rate down and just enjoyed the outdoors. Will definitely take off tomorrow as the rains have come. Look forward to a long ride on Friday.

After meeting with my friend yesterday, I have decided to start to build up my quads by weight lifting. I will do that in conjunction with my core strength excerises. This is really becoming a "job". Not really but it indeed takes planning and time. If only I was 100% committed to retirement, it would be a breeze. But that is not the case yet. 6 straight days of riding. Never thought I would ever do that. Running no problem but biking! I like it.

Phil

5 in a Row

September 15, 2009

Got up early this morning and was out the door by 6:20. It was a beautiful day and the wind was out of the west so it was not a problem. I really like the early morning rides. Very peaceful and quiet. I made it out to the end of Sandy Hook. Tried some new energy fuel. I have been taking the GU Gel when I do over two hours. Today a tried the GU Chomps. They are little pieces of energy food. Very sticky but taste sweet and have a good flavor. Believe they worked but I think I will use the Gels as my first source for an energy boost. I did 43 miles. This was the 5th straight day of riding which gave me 160 miles for the 5 days. Not huge but right now I am in the build up phase and I will try and increase the mileage about 10% every couple of weeks.

Had lunch with a good friend, Dick Cohen. Dick, when he was in his 40's, biked across the country and had one stretch of 20 staright days of 100+ miles. I talked to him about his experience, his training and how he mentally prepared. Great lunch and I came away feeling that this is something I can accomplish. Most important Dick believes I can do it.

Phil

Rest Day Turns into Bike Day

September 14, 2009

According to my schedule, I am supposed to rest or do alternate exercise on Monday and Thursday. But the weather was so nice outside and I wanted to see how I could ride after a 50 mile effort the day before. I went out and did an easy 20 miler. Felt good after the ride. Later in the day I felt my first discomfort since I started biking. Tenderness behind my left knee. I will ice it tonight and I believe it should be OK for tomorrow's ride.

I still have not gotten a set schedule for eating yet. After the 50 miler I am hungry all day. Ate the proper carbs a couple of hours after biking and soon after I am hungry again. Snacking on the proper food but it is amazing how you feel after burning 3000 calories on a ride. Imagine what I have to eat when I start doing 75 and 100 milers regularly. I have been reading about how to keep fueled up and I will figure it out.

Phil

A Good Ride

September 13, 2009

I was looking forward to this day for a long time. It was going to show me where I was in my training. I road with Bruce, a friend of mine who is a good biker. He promised not to leave me behind. The two of us went out for a 50 miler. It was a perfect day, 65 and sunny. I accomplished several things. First, Bruce took me over some small rolling hills that I was able to navigate fine. Second the pace was a couple of miles per hour faster than I do by myself. Finally I was able to comfortable ride with my heart rate elevated about 10 bpm faster than I normally ride. For me great rde.

Understanding that I am not out to race my objective, I feel comfortable knowing that I can bike a good distance if I keep my heart rate aerobic most of the time. My goal now is to lenghten my long rides reaching 100 + a couple of times before the winter drives me inside. Good ride, good week. Looking forward to the coming week. Here are the totals for the week:
Total mileage: 161 miles
Total tim eon bike: 10 hours
Days rode: 5
Days ran: 2
Phil

First time in the rain

September 12, 2009

I knew the day would come and it did. Having planned to bike today and wanting to keep my commitment, I left my home at 6:15 am in the pouring rain. I started slow because the roads were full of branches, leaves and who knows what from the huge storm and winds we had yesterday. As soon as I turned to head north I realized I made a mistake. The computer said the winds were out of the northeast. Surprise, they were out of the southeast. Easy ride out turned into a hard ride home. Got a break when the rains let up for part of the ride.

As I was approaching my home I heard that sound that I never want to hear. Slow hissing of air escaping from a tire. Must of been something I did not see on the road, punctured my front tube. With only 3 blocks to home, I walked my bike home instead of changing the tire in the rain. In the afternoon, I bot a better tire and with two new tires on my bike, I do not want to even think about flat tires.

Tomorrow I will be riding with Bruce, who is an experienced rider. We plan to do at least 50 miles. I am anxious to see where I am in my training. If all goes well I will attempt my first 100 miler by the end of the month.

Phil

Inside on the Trainer

September 11, 2009

It was really raining outside and the wind was blowing at about 40 mph so there was no way I was biking outside. I had enough of the wind at 15 mph, did not need to experience 40 mph. I set up my bike on the trainer and rode inside. Did not realize how much I liked it outside. I rode for 2 hours and did about 30 miles. I wonder how I am going to do 5 hours during the winter inside. I guess I will turn on the TV, watch a sports event and pedal. I can do it.

I have scheduled a ride for Sunday wth a good friend who is a great biker. Looking forward to it. I now will be able to see what kind of bike shape I am in after the ride. We will do between 50 and 60 miles at a pace faster than I am used to. I will give it my best and see where I am at in my training.

Phil

Great Run

September 10, 2009

Today was a scheduled day off and I am using the two scheduled days of non biking to run as an alternative excercise. One of those days I will use to do hill intervals on the treadmill, the other will be a good pace run on a slight incline. Main goal is to use the treadmill to simulate hills so when on the bike and start hills, I will be prepared, hopefully. Today I did 5 intervals of 1/4s and 1/2s at level 5 on the treadmill, getting my heart rate up to 150 bpm. Pace was a 9 minute pace. Felt great after the workout. I guess I realized how much I miss running, my first love. But as long as I keep it in the program, all will be good.

I am starting to just make all this riding part of my life. In the beginning I was always thinking of what to do to prepare. Now I just let it happen. I am still in the process of ordering the proper amount of energy gels and drinks and bike clothes. Almost there.

Phil

Early Morning Ride

September 9, 2009

Got up real early in order to beat the rain. Today's schedule called for an easy ride. On the road by 6:15 am. Still windy but was able to enjoy a quick easy bike ride. Rode 20 miles in about 1 hour and 15 minutes. Seems like I have found a schedule that will work. I am going to try and ride 5 days a week. Take Monday as an off day and run. Tuesday a 40 plus mileage day. Wednesday an easy day between 20 -25 miles. Thursday another off day to run and then Friday, Saturday and Sunday use to do my long rides at least 2 of the 3 days. Obviously I will watch the weather and be flexible but it seems like a plan that can allow me to build up the mileage over the next 6 to 8 weeks before I come indoors on the trainer.

In order to strengthen my back and core muscles I am going to spend 3 days a week really working on them. I believe that is the key for me to stay on the bike for a long time. I am also getting a massage every other week to keep my muscles loose. Actually off to get a massage right now.

Phil

Wind, Wind and More Wind

September 8,2009

Good to get back on the bike again after a day off. Even though running is my first love, I am quickly getting to really enjoy the bike time. I got off to an early start today around 6:30 am and headed north along the shore. The wind again was really blowing out of the northeast. They say riding into the wind is like riding up hills. Since I have yet to start hill training I guess I am getting some basic hill training. Managed to get to Sandy Hook. On the Hook I get to ride 6 miles with no traffic and I am basically the only one riding. Peaceful and beautiful. The ride home was good. Had a tail wind and not many cars. Felt strong and only had a little back challenges along the way. Wound up doing 45 miles in 2 hours 45 minutes averaging about 16.2 mph. Really would like to get to the 4 hour mark on the bike. Will try and see if I am ready over the weekend.

Phil

Rest Day

September 7, 2009

Today is a rest day from the bike. But I still got in exercise. On my rest days I am going to run. Use the run on a treadmill and do hill intervals to get my heart rate anaerobic. Today I wanted to see how high I could get it. I have not been doing any intervals either running or on the bike so I was able to get it to only 157 beats per minute before I slowed down. Treadmill was at level 9 and I was at a 9 minute pace. Will watch and see what I can get it to. I did my core strengthening exercises and my push up routine. Have to speak to people about weight lifting, if it is necessary.

Felt good today. No soreness, had a good nights sleep and I am ready for my second week on the bike.

Phil

Week One Complete

September 6, 2009

First week is in the books. This will not be easy. There is no doubt in my mind that the bikers who do the Tour de France and other multiple week races are the best athletes in the world. Some thoughts on the first week. First, I have to learn how to eat totally different. I am now aware of replenishing the nutrients I am losing. Have to make sure I get the proper carbs and protein back into my body. I have discovered that energy gels and energy drinks are a necessity on rides over 2 hours.

Proper sleep has to be maintained. I have been tired all day today for the first time. I did an easy morning ride of 17 miles making it 4 days in a row. But the cumulative effect has caught up with me. Might take a day off tomorrow and do my core exercises and run on the tread mill.

In regards to today's ride, the wind was blowing so hard that twice I almost got blown off my bike. I have to realize that if I have a strong wind off the ocean, I have to ride inland and stay out of a direct hit. Very scary.

Well, I am still on the bike for another week. Looking forward to biking with some other riders to see how that works out. Should make my long rides a little easier. Also waiting to experience my first day of biking in the rain. Here are the totals for the week:

Total Distance: 158 miles
Total Time on the bike: 10 hours
Days riding: 5 days

Phil

This is not Easy

September 5, 2009

Another beautiful day. Looking forward to my third day in a row on the bike. Planned to due about 4 hours but that was a little to optimistic for this early in my training. Started getting use to the GU energy gel. Took one before I left and another about 25 miles into the ride. Worked out well. The only problem with today's ride was my back on the right side. Sciatica still a little problem. Overall it was a good ride. Did 50 miles in 3 hours and 5 minutes. I have yet to ride with anyone. All my rides have been alone. I guess it would be easier and go more quickly with another rider.

Today was the first day where I hit some bad spots and really wondered what I was doing. I simply said this was not easy and the task looked really challenging. But I hung in and after I felt OK. Actually two hours later I went out and played 9 wholes of golf. Not to well I might add. Anyway my goal was to ride 4 days in a row this week, so tomorrow I will go out for an early ride and see how I feel after that.

Phil

Easy Day Turns Tough

September 4, 2009

I was looking forward to an easy ride today. After the 42 miles I did yesterday, and easy 20 mile sounded great today. Had a choice as I reached the ocean go north or south first. The wind was blowing hard out of the north and I normally would have gone north first and then headed south for an easy ride home. Today, I decided to challenge the wind for some reason. Ride south was great. When I turned around it was a different story. A recovery ride turned into a constant push for 10 miles. It turned out to be a good practice in concentration. Wound up doing 22 miles and feeling OK. I am off to play golf later with my son in law. Golf sometimes is harder on me than a long bike ride. It is all about my back!

Phil

One with the Bike

September 3, 2009

I was able to finish my ride today without a flat tire. Did 42 miles early in the morning. Took about 2 1/2 hours. Weather was sunny, cool low 60s but had a head wind going out. Today I really began to feel the bike as part of me. All one machine. When I go out now, 40 miles seems like the short distance. I really have no problem with that. It used to be 20 miles. Looking forward to getting up to 4 hours on a ride. Might try that this weekend. Now I have to figure out my eating patterns. Need to keep fuel in my body. This is all new but I will get it correct.

Phil

Family Day

September 2,20009

When I began thinking about this challenge, I got carried away. My first thoughts were that I would work out all the time and my family would come second to the training. Then while riding yesterday, I realized that it just could not be that way. I had to make sure that I fit both family, training and business into my schedule. It could be tough but with the support of Rene, I know it will work out.

Today was a family day. After spending time with my parents, father in law, daughter and grandson, I was able to get home and do some business work and my core strength exercises. After my challenging ride yesterday, I am looking forward to a good 40+ miles tomorrow morning and some longer rides over the holiday weekend.

Phil

What a 1st Day of Training!

September 1,2009

I was really excited to get up and officially start my first day of my journey. The weather was beautiful, low 60s and sunny. Since the wind was really blowing out of the north at about 12-15 miles per hour I decided to ride north first and have the wind to my back coming home. With the wind really blowing it was a struggle. Finally made it to Sandy Hook and the next six miles was perfect. No cars, wind not to bad, and what a ride should be about. As I started home across the bridge, I heard the dreaded sound of air leaving my tire. A flat, what a bummer on my first day. Took a deep breath and started to fix it. 15 minutes later I was back on the road. Within 10minutes I heard the sound again. A second flat. Is someone telling me something? No more spare tubes, so I called my wife and she came and got me. I started out on a 45 mile ride at 6:30 am. Now I was done at only 27 miles. Rene was a good sport when she picked me up. Hopefully all my flats will be done for a while. Went to the bike shop and had a lesson to made sure I was putting the tires on properly.

What a way to begin. This won't be easy but I will make it fun and enjoy the journey. Tomorrow is another day to look forward to. This is going to be exciting.

Phil

The Challenge Begins

One month ago a real crazy idea came across my mind. I had been watching the Tour de France (23 day bike race averaging 100 miles a day) and after it was over I said to myself, that would be something real exciting to do. These ideas are not new to me. In 1972 after watching Frank Shorter win the Olympic Marathon (26.2 miles), I said I want to run a marathon. Having never run a mile before, I started to run and three years later at the age of 29 I ran my first of 50 marathons. The second time I had a crazy idea, I was watching TV the first time the Hawaii Ironman Triathlon was televised. After watching the event, I told my wife I have to do that. Several years later at the age of 45, I completed the Hawaii Ironman Triathlon (2.4 mile swim, 112 mile bike and 26.2 mile run). Now at the age of 63 it has happened again. Watching Lance Armstrong make his comeback at the Tour was inspiring. I was looking for a challenge.

For the past month I have been riding my bike to see if I could actually do the distances. My friends think I am crazy, but they always have. What matters is my own commitment and my wife and family's support. They have always given that as I have "done my thing".

The event has gotten the approval of the Lance Armstrong Foundation, LiveStrong, and I will be raising money to fight cancer. I will ride in the memory of my mother in law who died of pancreatic cancer and to honor my wife who is a breast cancer survivior and my father who is a colon cancer survivor. Hopefully what I will do will inspire more people to become proactive physically in regards to their lifesyle and understand that if we all do a little we can help people become aware of what is needed to live a healthy productive life and overcome our challenges.

Each day starting tomorrow, I will post my training and tell you about the challenges that I come up against. Any suggestions and support would truly be appreciated. This is a journey that will start on September 1, 2009 and will truly culminate with 23 days in July. The start of the tour is July 3, 2010 and ends on July 25, 2010. I will post a website in October where you can donate to the Lance Armstrong Foundation and support my efforts. If there are people who want to ride a day or two of the event, please contact me and I will tell you what is needed.

The Journey begins tomorrow.

Phil Benson