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
Thursday, December 31, 2009
Wednesday, December 30, 2009
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
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
Tuesday, December 29, 2009
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
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
Monday, December 28, 2009
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
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
Sunday, December 27, 2009
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
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
Saturday, December 26, 2009
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
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
Thursday, December 24, 2009
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
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
Wednesday, December 23, 2009
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
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
Tuesday, December 22, 2009
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
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
Monday, December 21, 2009
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
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
Sunday, December 20, 2009
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 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
Saturday, December 19, 2009
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
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
Friday, December 18, 2009
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
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
Thursday, December 17, 2009
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
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
Wednesday, December 16, 2009
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
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
Tuesday, December 15, 2009
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
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
Sunday, December 13, 2009
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
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
Saturday, December 12, 2009
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
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
Friday, December 11, 2009
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
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
Thursday, December 10, 2009
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
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
Tuesday, December 8, 2009
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
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
Monday, December 7, 2009
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
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
Sunday, December 6, 2009
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
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
Saturday, December 5, 2009
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
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
Friday, December 4, 2009
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
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
Thursday, December 3, 2009
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
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
Wednesday, December 2, 2009
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
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
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