March 31, 2010,
Today was the last day of the month and for me the beginning of a 3 month count down to the event. The weather is beginning to turn warmer so I should be able to do most of my riding outside. The time spent indoors riding on my trainer was a real plus. I have logged a lot of miles and time on the bike. The Spinervals I have done have gotten me into real good aerobic shape. Now for the next several months I will begin doing long rides back to back and really prepare myself mentally for the 23 days in July.
Physically I am fine. My thumb has healed from my fall. I did discover a broken blood vessel in my eye yesterday. No pain or blurred vision. I am going to go to the eye doctor tomorrow morning and have it checked. Outside of that, my weight is at 145and I am eating the right foods to keep me well fueled as I begin to increase my mileage. Next week I will be meeting with a corporate sponsor about working with them to raise money for the Lance Armstrong Foundation and bring awareness about my efforts and Livestrong to their organization and patrons. The real countdown now begins.
Crunches: 350
Push ups: 105
Total Distance: 40 miles
Total Time: 2 hours and 40 minutes
Total Distance for the Month: 1182 miles
Total Time for the Month: 74 hours
Phil
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Time for a Break
March 30, 2010,
After yesterday's workout I felt it was time for a break. My legs could really use the rest. The workouts I have been doing inside are definitely more taxing on my legs and body than my long rides outside. I did my core strength exercises, quad lifts and arm lifts. Look forward to my out side rides latter in the week.
Crunches: 450
Push ups: 0
Core Strength Exercises
Total Distance: 0 miles
Total Time: 0 hours
Phil
After yesterday's workout I felt it was time for a break. My legs could really use the rest. The workouts I have been doing inside are definitely more taxing on my legs and body than my long rides outside. I did my core strength exercises, quad lifts and arm lifts. Look forward to my out side rides latter in the week.
Crunches: 450
Push ups: 0
Core Strength Exercises
Total Distance: 0 miles
Total Time: 0 hours
Phil
Monday, March 29, 2010
Tough Two Hours
March 29,2010,
Had a tough two hour Spinerval workout. Really right at the the limit aerobically. One of those workouts that midway you did not think you would finish but hung in there and made it to the end. Looks like two more days of wet weather and then I believe I will be able to bike outside. Have my granddaughter with us for a week so I have to ride around Rene's schedule. She has been allowing me to ride and has taken the burden of watching Alex so I am OK.
Crunches: 400
Push ups: 75
Total Distance: 47 miles
Total time: 2 hours and 45 minutes
Phil
Had a tough two hour Spinerval workout. Really right at the the limit aerobically. One of those workouts that midway you did not think you would finish but hung in there and made it to the end. Looks like two more days of wet weather and then I believe I will be able to bike outside. Have my granddaughter with us for a week so I have to ride around Rene's schedule. She has been allowing me to ride and has taken the burden of watching Alex so I am OK.
Crunches: 400
Push ups: 75
Total Distance: 47 miles
Total time: 2 hours and 45 minutes
Phil
Sunday, March 28, 2010
Great Week
March 28, 2010,
Must say this was a real good week of riding. I was able to get quality riding outside and some good Spinerval training inside. Total for the week was close to my all time high. Starting in April I am looking forward to starting to put 100+ rides back to back when weather allows. Only 3 months of training left. Getting close to the event.
Total Crunches: 400
Total Push ups: 150
Total Distance: 23
Total Time: 1 hour and 30 minutes
Total Weekly Distance: 331 miles
Total Weekly Time: 20 hours and 45 minutes
Phil
Must say this was a real good week of riding. I was able to get quality riding outside and some good Spinerval training inside. Total for the week was close to my all time high. Starting in April I am looking forward to starting to put 100+ rides back to back when weather allows. Only 3 months of training left. Getting close to the event.
Total Crunches: 400
Total Push ups: 150
Total Distance: 23
Total Time: 1 hour and 30 minutes
Total Weekly Distance: 331 miles
Total Weekly Time: 20 hours and 45 minutes
Phil
Saturday, March 27, 2010
Would You Believe 6 3/4 Hours -- Indoors
March 27, 2010,
It is even hard for me to believe what I did today. But today was the longest indoor ride I have ever had. Wanted to go long and it was to cold outside for a long ride. So I did a 5 1/2 hour Spinerval. Warmed up before and rode for another hour after at a good speed. Worked really hard during the Spinerval with my heart rate well into zone four for over almost 2 hours. Happened to be a fun ride. Went thru 5 shirts, 6 bottles of water, two energy drinks and 6 gel packets. After I had a replacement drink and banana. After showering I had lunch that included rice, bagel and cream cheese, apple sauce. I assume I will be starving in a few hours. Will do an easy ride tomorrow as I believe it is important to ride again after an intense workout. I will not ride as hard as I did today during the event. So it gives me a lot of confidence that I was able to complete today's ride feeling good.
Crunches: 300
Push ups: 50
Total Distance: 110 miles
Total Time: 6 hours and 45 minutes
Phil
It is even hard for me to believe what I did today. But today was the longest indoor ride I have ever had. Wanted to go long and it was to cold outside for a long ride. So I did a 5 1/2 hour Spinerval. Warmed up before and rode for another hour after at a good speed. Worked really hard during the Spinerval with my heart rate well into zone four for over almost 2 hours. Happened to be a fun ride. Went thru 5 shirts, 6 bottles of water, two energy drinks and 6 gel packets. After I had a replacement drink and banana. After showering I had lunch that included rice, bagel and cream cheese, apple sauce. I assume I will be starving in a few hours. Will do an easy ride tomorrow as I believe it is important to ride again after an intense workout. I will not ride as hard as I did today during the event. So it gives me a lot of confidence that I was able to complete today's ride feeling good.
Crunches: 300
Push ups: 50
Total Distance: 110 miles
Total Time: 6 hours and 45 minutes
Phil
Friday, March 26, 2010
Easy Day
March 26, 2010,
Planned an easy day for today. Got up and did my core strength exercises and weights. Than I rode the bike for a while. Felt good to be done for the day by 9 am. I am starting to feel the length of the workouts are beginning to wear me down a little. I still have the enthusiasm to get this done, but I guess I have to mixe the workouts up a little. Anyway the weather towards the middle of next week shows it is going to start reaching 60 + degrees on a consistent level. I am a big early morning riser so the quicker I can get out the door to train the better mentally it is for me.
Just spent some time going over the proper foods to start eating as I consistently start riding for 3 to 6 hours each day. Have to make sure I get the right type of carbohydrates the right times and also make sure I am taking in proteins. For some one my age I also have to make sure that the food I eat is not acidic but rather high in alkaline. That way I will not loose as much muscle mass. At my age and build I need all the muscle mass I can keep.
Core Strength Exercises
Quad lifts
Arm Exercises
Crunches: 400
Push Ups: 50
Total Distance: 23 miles
Total Time: 1 hour 30 minutes
Phil
Planned an easy day for today. Got up and did my core strength exercises and weights. Than I rode the bike for a while. Felt good to be done for the day by 9 am. I am starting to feel the length of the workouts are beginning to wear me down a little. I still have the enthusiasm to get this done, but I guess I have to mixe the workouts up a little. Anyway the weather towards the middle of next week shows it is going to start reaching 60 + degrees on a consistent level. I am a big early morning riser so the quicker I can get out the door to train the better mentally it is for me.
Just spent some time going over the proper foods to start eating as I consistently start riding for 3 to 6 hours each day. Have to make sure I get the right type of carbohydrates the right times and also make sure I am taking in proteins. For some one my age I also have to make sure that the food I eat is not acidic but rather high in alkaline. That way I will not loose as much muscle mass. At my age and build I need all the muscle mass I can keep.
Core Strength Exercises
Quad lifts
Arm Exercises
Crunches: 400
Push Ups: 50
Total Distance: 23 miles
Total Time: 1 hour 30 minutes
Phil
Thursday, March 25, 2010
It is All Mental
March 25,2010,
What separates the elite athletes such as Michael Jordan, Tiger Woods or a Lance Armstrong from the others is I believe simply their strong mental attitude. When they set their mind to accomplishing a goal, they become so focused that all else is blocked from their path but the road to victory. I bring this up today because everyday I seem to be playing mind games with myself. I wanted to go out for a long ride today and the weather forecast was for sunny weather. I left my home around 9:45am with the sun shinning. Within 1/2 an hour clouds took over, the wind was strong out of the south and it never warmed up as forecast. So this was my thought process. I have worked hard the last two days I will just do a 25 mile ride and go long tomorrow inside. Then, well I will go a little further and then turn back. Next, the wind is not to bad let me try and get 3 hours in. Finally, I made it this far I might as well do what I had planned. Which I did.
The elite athlete just says what has to be done and goes and does it. Me, I play mind games BUT I did accomplish what I originally wanted to do.
Crunches: 300
Push ups: 50
Total Distance: 60 miles
Total Time: 4 hours and 2 minutes
Phil
What separates the elite athletes such as Michael Jordan, Tiger Woods or a Lance Armstrong from the others is I believe simply their strong mental attitude. When they set their mind to accomplishing a goal, they become so focused that all else is blocked from their path but the road to victory. I bring this up today because everyday I seem to be playing mind games with myself. I wanted to go out for a long ride today and the weather forecast was for sunny weather. I left my home around 9:45am with the sun shinning. Within 1/2 an hour clouds took over, the wind was strong out of the south and it never warmed up as forecast. So this was my thought process. I have worked hard the last two days I will just do a 25 mile ride and go long tomorrow inside. Then, well I will go a little further and then turn back. Next, the wind is not to bad let me try and get 3 hours in. Finally, I made it this far I might as well do what I had planned. Which I did.
The elite athlete just says what has to be done and goes and does it. Me, I play mind games BUT I did accomplish what I originally wanted to do.
Crunches: 300
Push ups: 50
Total Distance: 60 miles
Total Time: 4 hours and 2 minutes
Phil
Wednesday, March 24, 2010
Back to Back Hard Workouts
March 24, 2010,
I wanted to see how I would feel by doing two hard Spinerval workouts back to back. After yesterdays good workout, I did another hard and longer workout today. Felt OK after. Tomorrow I plan on doing a long ride outside and if I feel good than I will know I am on the right track. I am also starting to watch what I eat and the times I eat. Since I am starting to increase my mileage I have to make sure I am getting the right fuel and at the right time. Things are starting to get interesting as I move to only three months left to train for the event.
Crunches: 300
Push ups: 75
Core Strength Exercises
Quad lifts
Total Distance: 50 miles
Total Time: 3 hours
Phil
I wanted to see how I would feel by doing two hard Spinerval workouts back to back. After yesterdays good workout, I did another hard and longer workout today. Felt OK after. Tomorrow I plan on doing a long ride outside and if I feel good than I will know I am on the right track. I am also starting to watch what I eat and the times I eat. Since I am starting to increase my mileage I have to make sure I am getting the right fuel and at the right time. Things are starting to get interesting as I move to only three months left to train for the event.
Crunches: 300
Push ups: 75
Core Strength Exercises
Quad lifts
Total Distance: 50 miles
Total Time: 3 hours
Phil
Tuesday, March 23, 2010
Excellent Spinerval Workout
March 23, 2010,
Got up early and got right on the bike. I had not done a Spinerval workout in over a week so I was anxious to do one. Did a 2 hour workout that was intense throughout the whole time. Really worked hard and it felt good. Kept my heart rate up in zone 4 a good portion of the time. I noticed that when I rode outside into the wind and up small inclines that my heart rose quickly. I need to get in better shape in my upper heart rate range.
Crunches: 350
Push Ups: 50
Total Distance: 40 miles
Total Time: 2 hours and 30 minutes
Phil
Got up early and got right on the bike. I had not done a Spinerval workout in over a week so I was anxious to do one. Did a 2 hour workout that was intense throughout the whole time. Really worked hard and it felt good. Kept my heart rate up in zone 4 a good portion of the time. I noticed that when I rode outside into the wind and up small inclines that my heart rose quickly. I need to get in better shape in my upper heart rate range.
Crunches: 350
Push Ups: 50
Total Distance: 40 miles
Total Time: 2 hours and 30 minutes
Phil
Back on Trainer
March 22, 2010,
Got my trainer fixed and was able to get back on it today. Had an easy ride as I wanted to see how I was feeling after my "silly" fall yesterday. My thumb is still a little swollen but all else is OK.
Core Strength Exercises
Quad lifts
Crunches: 400
Push ups: 140
Total Distance: 25 miles
Total Time: 1 hour and 37 minutes
Phil
Got my trainer fixed and was able to get back on it today. Had an easy ride as I wanted to see how I was feeling after my "silly" fall yesterday. My thumb is still a little swollen but all else is OK.
Core Strength Exercises
Quad lifts
Crunches: 400
Push ups: 140
Total Distance: 25 miles
Total Time: 1 hour and 37 minutes
Phil
Sunday, March 21, 2010
My First and Last Fall
March 21, 2010,
After I good long ride yesterday, I was looking forward to a nice recovery ride of several hours today. The weather was cool as I left early. Sunny and the wind was not to bad. With the temperature due to rise during my ride I thought I might even do a 4 hour ride. Went north and made it to Rumson. Felt like riding thru Rumson. Some small inclines, no traffic and beautiful homes to look at. As I went down a steep incline I slowed down as I had to make a U-turn at the end of the street. Street really narrowed at the bottom. As I began to turn I realized I would not make the turn fast enough. I was heading for the curb. Crash. Fell down on my side and my shoulder landed on the grass. My left thumb get caught under the weight of my body and was hurt. Quickly got up to see the damage. Going at a crawl, there was no damage to my bike. My right shoulder was a little sore. Small cut on my chin. The most damage was my thumb. Went home and iced it and we shall see. It does not seem broken, just badly strained.
You worry about crashing and then this silly thing happens.The ride was OK but I headed home after the "fall". Legs felt strong after yesterday's ride and I look forward to more real long rides outside in the near future.
Crunches: 300
Push ups: 50
Total Distance: 39 miles
Total time: 2 hours and 17 minutes
Total Weekly Distance: 239 miles
Total Weekly Time: 15 hours and 55 minutes
Phil
After I good long ride yesterday, I was looking forward to a nice recovery ride of several hours today. The weather was cool as I left early. Sunny and the wind was not to bad. With the temperature due to rise during my ride I thought I might even do a 4 hour ride. Went north and made it to Rumson. Felt like riding thru Rumson. Some small inclines, no traffic and beautiful homes to look at. As I went down a steep incline I slowed down as I had to make a U-turn at the end of the street. Street really narrowed at the bottom. As I began to turn I realized I would not make the turn fast enough. I was heading for the curb. Crash. Fell down on my side and my shoulder landed on the grass. My left thumb get caught under the weight of my body and was hurt. Quickly got up to see the damage. Going at a crawl, there was no damage to my bike. My right shoulder was a little sore. Small cut on my chin. The most damage was my thumb. Went home and iced it and we shall see. It does not seem broken, just badly strained.
You worry about crashing and then this silly thing happens.The ride was OK but I headed home after the "fall". Legs felt strong after yesterday's ride and I look forward to more real long rides outside in the near future.
Crunches: 300
Push ups: 50
Total Distance: 39 miles
Total time: 2 hours and 17 minutes
Total Weekly Distance: 239 miles
Total Weekly Time: 15 hours and 55 minutes
Phil
Saturday, March 20, 2010
Reality Has Set In
March 20, 2010,
Beautiful day for March. Left the house about 9 am. It was still a little cool. The temperature was expected to reach 70 today. I probably overdressed but I hate being cold so I put on tights with a long sleeve shirt and wind breaker. As it turned out I was fine the first part of the ride. Hot the second part and when I hit the ocean for the last part of the ride I was fine.
What I realized today was that riding indoors is not the same as outside. I can ride forever on the flats. But today I went west and had inclines and small hills. Found it really had to work them. My heart rate averaged about 127 bpm for the ride. A lot higher than when I ride on the flats. I was not struggling because of my indoor Spineval workouts. What was hard were the inclines and hills. I have to get outside where there are hills in order to get into better shape. Also while inside I have to push it harder on the trainer. Overall I was happy with the ride. Still have a bad cold that I am sure hurt me a little. At the end of the ride, my legs felt fine, I was hungry so I know I worked hard.
Crunches: 300
Push ups: 165
Total Distance: 80 miles
Total Time: 5 hours and 20 minutes.
Phil
Beautiful day for March. Left the house about 9 am. It was still a little cool. The temperature was expected to reach 70 today. I probably overdressed but I hate being cold so I put on tights with a long sleeve shirt and wind breaker. As it turned out I was fine the first part of the ride. Hot the second part and when I hit the ocean for the last part of the ride I was fine.
What I realized today was that riding indoors is not the same as outside. I can ride forever on the flats. But today I went west and had inclines and small hills. Found it really had to work them. My heart rate averaged about 127 bpm for the ride. A lot higher than when I ride on the flats. I was not struggling because of my indoor Spineval workouts. What was hard were the inclines and hills. I have to get outside where there are hills in order to get into better shape. Also while inside I have to push it harder on the trainer. Overall I was happy with the ride. Still have a bad cold that I am sure hurt me a little. At the end of the ride, my legs felt fine, I was hungry so I know I worked hard.
Crunches: 300
Push ups: 165
Total Distance: 80 miles
Total Time: 5 hours and 20 minutes.
Phil
Friday, March 19, 2010
Getting Better
March 19, 2010,
My cold is still here but I feel a little better. Actually while I am on the bike I don't fell bad at all. Once I get off the cold gets worse. Let it be, I will live with it. Today was a good ride. Weather was sunny in the 60s with a South wind. I biked to Manasquan and then did some loops down there and then had the wind to my back as I came home. Almost home I met a friend riding so I stayed out with him to ride more. All in all I did what I had waned to do. Tomorrow I plan on going out a little earlier and will do a long ride.
Core Strength Exercises
Quad Lifts
Crunches: 300
Push ups: 0
Total Distance: 45 miles
Total Time: 3 hours and 8 minutes
Phil
My cold is still here but I feel a little better. Actually while I am on the bike I don't fell bad at all. Once I get off the cold gets worse. Let it be, I will live with it. Today was a good ride. Weather was sunny in the 60s with a South wind. I biked to Manasquan and then did some loops down there and then had the wind to my back as I came home. Almost home I met a friend riding so I stayed out with him to ride more. All in all I did what I had waned to do. Tomorrow I plan on going out a little earlier and will do a long ride.
Core Strength Exercises
Quad Lifts
Crunches: 300
Push ups: 0
Total Distance: 45 miles
Total Time: 3 hours and 8 minutes
Phil
Thursday, March 18, 2010
My Cold Will Not Go Away
March 18, 2010,
I had not had a cold for several years. But this one is making up for all the ones I missed. Just really congested. No chills, headaches or fever. Just a stuffed nose. I was debating if I should just take another rest today. The weather was so nice, I couldn't. Went out for a short easy ride. The temperature for the next two days is suppose to be way above normal for this time of the year. Want to try and get a 3 to 4 hour ride tomorrow and then a 5 to 6 hour ride on Saturday. Just hope my cold does not interfere.
Crunches: 300
Push ups: 160
Total Distance: 17.5 miles
Total Time: 1 hour and 11 minutes
Phil
I had not had a cold for several years. But this one is making up for all the ones I missed. Just really congested. No chills, headaches or fever. Just a stuffed nose. I was debating if I should just take another rest today. The weather was so nice, I couldn't. Went out for a short easy ride. The temperature for the next two days is suppose to be way above normal for this time of the year. Want to try and get a 3 to 4 hour ride tomorrow and then a 5 to 6 hour ride on Saturday. Just hope my cold does not interfere.
Crunches: 300
Push ups: 160
Total Distance: 17.5 miles
Total Time: 1 hour and 11 minutes
Phil
Wednesday, March 17, 2010
Is it Warm or Cold??
March 17, 2010,
Still have a heavy cold but it was sunny outside and I wanted to keep riding. Hard to figure out the weather around here. On the computer it said 62 and sunny with light winds out of the North. I hate being cold so I dressed as if it was 10 degrees colder. Good decision. As I head for Ocean ave and my ride north, the temperature dropped 10 degrees from my home 2 miles away. Heading north I had a light headwind which is what I expected. My ride back the wind turned and came out of the east and south. You just never know on the shore what the weather is going to be. Had a good easy ride. Will do the same tomorrow and hopefully will have three good long rides over the weekend.
Core Strenght Exercises
Quad lifts
Crunches: 500
Push ups:0
Total Distance: 30 miles
Total Time: 2 hours
Phil
Still have a heavy cold but it was sunny outside and I wanted to keep riding. Hard to figure out the weather around here. On the computer it said 62 and sunny with light winds out of the North. I hate being cold so I dressed as if it was 10 degrees colder. Good decision. As I head for Ocean ave and my ride north, the temperature dropped 10 degrees from my home 2 miles away. Heading north I had a light headwind which is what I expected. My ride back the wind turned and came out of the east and south. You just never know on the shore what the weather is going to be. Had a good easy ride. Will do the same tomorrow and hopefully will have three good long rides over the weekend.
Core Strenght Exercises
Quad lifts
Crunches: 500
Push ups:0
Total Distance: 30 miles
Total Time: 2 hours
Phil
Tuesday, March 16, 2010
Back on the Roads
March 16, 2010,
Even though I have a heavy cold, I had to get on the bike and ride outside. Have not ridden for two days and want to make sure I ride. Went out for a short ride. Wind was really blowing on the way out but had it to my back on the way in. I really have to ride as much as I can outside as the weather changes. It is really a different experience from riding on the trainer indoors.
Crunches: 300
Push Ups: 50
Total Distance: 22.5 miles
Total Time: 1 hour and 30 minutes
Phil
Even though I have a heavy cold, I had to get on the bike and ride outside. Have not ridden for two days and want to make sure I ride. Went out for a short ride. Wind was really blowing on the way out but had it to my back on the way in. I really have to ride as much as I can outside as the weather changes. It is really a different experience from riding on the trainer indoors.
Crunches: 300
Push Ups: 50
Total Distance: 22.5 miles
Total Time: 1 hour and 30 minutes
Phil
No Heat - No Electric
March 15, 2010,
Slept last night in my home with no electric or heat. Temperature was in low 50s. Got up in the morning and went to he basement where I did my core strength exercises. Could not bike because it ws still very windy and raining outside. Could not ride inside because of the darkness and because I now have a heavy cold. Had to send my trainer back to the manufacturer to get it fixed. Should have it back by the end of the week. The weather is supposed to be clear so I hope to bike outside all week.
Crunches: 450
Push ups 0
Total Distance: 0
Total Time: 0
Phil
Slept last night in my home with no electric or heat. Temperature was in low 50s. Got up in the morning and went to he basement where I did my core strength exercises. Could not bike because it ws still very windy and raining outside. Could not ride inside because of the darkness and because I now have a heavy cold. Had to send my trainer back to the manufacturer to get it fixed. Should have it back by the end of the week. The weather is supposed to be clear so I hope to bike outside all week.
Crunches: 450
Push ups 0
Total Distance: 0
Total Time: 0
Phil
Sunday, March 14, 2010
Crazy Day
March 14,2010,
We had a huge storm here yesterday. Lost all power. It is still out. SO no workout today. Probably good since I have not missed a day in 2 weeks. Went to my grandson's birthday party. Think I am run down. Came up with a cold. Will see if I can get a ride in tomorrow. If not the weather is supposed to be sunny the rest of the week. I am in good shape so a couple of days off now before I begin outside riding should not hurt.
Crunches: 0
Push ups: 0
Total Distance: 0
Total Time:0
Phil
We had a huge storm here yesterday. Lost all power. It is still out. SO no workout today. Probably good since I have not missed a day in 2 weeks. Went to my grandson's birthday party. Think I am run down. Came up with a cold. Will see if I can get a ride in tomorrow. If not the weather is supposed to be sunny the rest of the week. I am in good shape so a couple of days off now before I begin outside riding should not hurt.
Crunches: 0
Push ups: 0
Total Distance: 0
Total Time:0
Phil
Saturday, March 13, 2010
Would You Believe 110 Miles Indoors
March 13, 2010,
It was really windy and raining hard today. I had nothing really to do, so I got up early,6:00 am, and started riding at 6:30 in my basement. Got off my bike a little after 1 pm. Believe it or not, it went pretty quickly. Let me tell you what I did. First I peddled easy for about a 1/2 an hour while watching the news. Then I put on the 5 and 1/2 hour Spinerval workout. Watched some sports news for a while and then got board with the TV. The workout was very intense so I could not concentrate on a movie. I really like Harry Chapin and have all his albums, so I turned on my iPod and played Chapin for the next 4 1/2 hours. When the Spinervals were over, I peddled for another 1/2 hour and watched some college basketball. I really worked today's ride. Had my heart rate in zone 3 and 4 most of the ride and the last hour had it in zone 5 a good part of the hour.
During the ride I consumed 4 bottles of water, 2 bottles of an energy drink, 3 energy gels, one energy chomps and when I finished the ride, one bottle of replacement drink. I estimated I burned about 4000 calories. About 1/2 hour after the ride, I had 3 slices of pizza, 1/2 an egg plant parmigian sub and a soda. As I type this I think I am getting hungry again.
Coming off of yesterday's hard 50 miler, I feel good. I know when I am biking in the event I will not get my heart rate this high and it should be a lot easier. Today's ride is equivalent to about 7 1/2 hours outside.
Crunches: 300
Push ups: 50
Total Distance: 110 miles
Total Time: 6 hours and 30 minutes
Phil
It was really windy and raining hard today. I had nothing really to do, so I got up early,6:00 am, and started riding at 6:30 in my basement. Got off my bike a little after 1 pm. Believe it or not, it went pretty quickly. Let me tell you what I did. First I peddled easy for about a 1/2 an hour while watching the news. Then I put on the 5 and 1/2 hour Spinerval workout. Watched some sports news for a while and then got board with the TV. The workout was very intense so I could not concentrate on a movie. I really like Harry Chapin and have all his albums, so I turned on my iPod and played Chapin for the next 4 1/2 hours. When the Spinervals were over, I peddled for another 1/2 hour and watched some college basketball. I really worked today's ride. Had my heart rate in zone 3 and 4 most of the ride and the last hour had it in zone 5 a good part of the hour.
During the ride I consumed 4 bottles of water, 2 bottles of an energy drink, 3 energy gels, one energy chomps and when I finished the ride, one bottle of replacement drink. I estimated I burned about 4000 calories. About 1/2 hour after the ride, I had 3 slices of pizza, 1/2 an egg plant parmigian sub and a soda. As I type this I think I am getting hungry again.
Coming off of yesterday's hard 50 miler, I feel good. I know when I am biking in the event I will not get my heart rate this high and it should be a lot easier. Today's ride is equivalent to about 7 1/2 hours outside.
Crunches: 300
Push ups: 50
Total Distance: 110 miles
Total Time: 6 hours and 30 minutes
Phil
Friday, March 12, 2010
Good Hard Effort
March 12, 2012,
Have not done a hard Spinerval workout for a while. When I am outside I usually do not get my heart rate up high unless I am fighting a very strong wind. But indoors when I do a Spinerval workout, I really push it and get my heart rate up in Zone 4 and even in Zone 5 at times. Today I did a 2 hour workout that was a constant push with my heart in Zone 3 and 4 all the time. That really works up an appetite as I burn a lot of calories. Tomorrow I am going to do a 5 to 6 hour indoor Spinerval workout. The weather outside is going to rain all day so I might as well bike a long one. The weather next week looks good so I will be able to get outside most of the week.
Crunches: 350
Push ups: 150
Total Distance: 50 miles
Total Time: 3 hours
Phil
Have not done a hard Spinerval workout for a while. When I am outside I usually do not get my heart rate up high unless I am fighting a very strong wind. But indoors when I do a Spinerval workout, I really push it and get my heart rate up in Zone 4 and even in Zone 5 at times. Today I did a 2 hour workout that was a constant push with my heart in Zone 3 and 4 all the time. That really works up an appetite as I burn a lot of calories. Tomorrow I am going to do a 5 to 6 hour indoor Spinerval workout. The weather outside is going to rain all day so I might as well bike a long one. The weather next week looks good so I will be able to get outside most of the week.
Crunches: 350
Push ups: 150
Total Distance: 50 miles
Total Time: 3 hours
Phil
Thursday, March 11, 2010
Great Massage
March 11, 2010,
I really looked forward to today's massage. It indeed was great. Really got my muscles loose and feeling good. The weather turned nasty so even though I thought I would take the day off from riding, I brought the bike indoors and had an easy workout. The next two days I am going to push hard. It is going to rain so I will be inside and do two back to back hard Spinervals on Friday and Saturday and finish with a steady ride on Sunday morning. Have to go to my grandson's first birthday party Sunday.
Crunches: 450
Push ups: 75
Total Distance: 35 miles
Total Time; 2 hours and 15 minutes
Phil
I really looked forward to today's massage. It indeed was great. Really got my muscles loose and feeling good. The weather turned nasty so even though I thought I would take the day off from riding, I brought the bike indoors and had an easy workout. The next two days I am going to push hard. It is going to rain so I will be inside and do two back to back hard Spinervals on Friday and Saturday and finish with a steady ride on Sunday morning. Have to go to my grandson's first birthday party Sunday.
Crunches: 450
Push ups: 75
Total Distance: 35 miles
Total Time; 2 hours and 15 minutes
Phil
Wednesday, March 10, 2010
It is Still Cold Outside
March 10, 2010,
I thought the cold weather had left us. I was wrong. It looked nice outside with the sun shining. That is till I went outside around noon time. It was much colder than I had thought. I had to put my cap under my helmet to keep my head warm. The only thing good about today's ride was that the wind was blowing out of the East and I rode north and south. I almost came home but completed a short ride. Tomorrow is supposed to be nice also, but we will see. I have a massage scheduled for tomorrow morning. After 9 straight days of biking, I can use a good massage.
Crunches: 0
Push ups: 0
Total Distance: 23 miles
Total time: 1 hour and 30 minutes
Phil
I thought the cold weather had left us. I was wrong. It looked nice outside with the sun shining. That is till I went outside around noon time. It was much colder than I had thought. I had to put my cap under my helmet to keep my head warm. The only thing good about today's ride was that the wind was blowing out of the East and I rode north and south. I almost came home but completed a short ride. Tomorrow is supposed to be nice also, but we will see. I have a massage scheduled for tomorrow morning. After 9 straight days of biking, I can use a good massage.
Crunches: 0
Push ups: 0
Total Distance: 23 miles
Total time: 1 hour and 30 minutes
Phil
Tuesday, March 9, 2010
Tire Fixed
March 9, 2010,
Got up this morning and took my tire to the bike shop. After turning the tire inside out, the Peddler was able to find a very fine piece of wire that put a small hole in the tube that caused a small air leak when pressure was applied. That cause the slow flat. Took the wire out and put a new tube in and I was ready to bike.
Still nice outside, so I went for another ride outside. Still a little windy but not to bad. During the ride, I was thinking what to do for the 140 mile rides during my tour. Since I do a lot of repeat intervals in my indoor training, maybe I will do 10 mile repeats. Don't know. When the weather turns warmer I will have to go out for a couple of 7 hour rides and see how that feels.
Crunches: 450
Push ups: 160
Total Distance: 35 miles
Total Time: 2 hours and 20 minutes
Phil
Got up this morning and took my tire to the bike shop. After turning the tire inside out, the Peddler was able to find a very fine piece of wire that put a small hole in the tube that caused a small air leak when pressure was applied. That cause the slow flat. Took the wire out and put a new tube in and I was ready to bike.
Still nice outside, so I went for another ride outside. Still a little windy but not to bad. During the ride, I was thinking what to do for the 140 mile rides during my tour. Since I do a lot of repeat intervals in my indoor training, maybe I will do 10 mile repeats. Don't know. When the weather turns warmer I will have to go out for a couple of 7 hour rides and see how that feels.
Crunches: 450
Push ups: 160
Total Distance: 35 miles
Total Time: 2 hours and 20 minutes
Phil
Monday, March 8, 2010
A Mysterious Flat Tire
March 8, 2010,
After yesterday's hard Spinerval workout, I wanted today to be an easy ride. Weather was OK so I went outside around 11 for an easy ride. Nothing is easy when the wind is blowing. Today it was from the WNW so it was into my face the way out and OK on the way home. I was surprised that I was able to get my speed between 16 and 18 mph both ways. So I definitely most be getting stronger.
Something weird has been happening to my rear tire. My tire went flat the other day after I came in from my ride. I filled the tube with air and it seemed to be OK. After biking yesterday inside, it went flat again. The tube did not blow out, air just left. I changed the tire and put in a new tube last night. Today while riding home, the tire started to lose air and go flat. I made it home. But again it did not blow out. So if anyone knows the reason, why is the tire going flat? I am going to take it to the bike shop tomorrow morning and see if they have an answer.
Crunches: 450
Push ups: 50
Total Distance: 22 miles
Total time: 1 hour and 20 minutes
Phil
After yesterday's hard Spinerval workout, I wanted today to be an easy ride. Weather was OK so I went outside around 11 for an easy ride. Nothing is easy when the wind is blowing. Today it was from the WNW so it was into my face the way out and OK on the way home. I was surprised that I was able to get my speed between 16 and 18 mph both ways. So I definitely most be getting stronger.
Something weird has been happening to my rear tire. My tire went flat the other day after I came in from my ride. I filled the tube with air and it seemed to be OK. After biking yesterday inside, it went flat again. The tube did not blow out, air just left. I changed the tire and put in a new tube last night. Today while riding home, the tire started to lose air and go flat. I made it home. But again it did not blow out. So if anyone knows the reason, why is the tire going flat? I am going to take it to the bike shop tomorrow morning and see if they have an answer.
Crunches: 450
Push ups: 50
Total Distance: 22 miles
Total time: 1 hour and 20 minutes
Phil
Sunday, March 7, 2010
Back Indoors
March 7, 2010,
I got up prepared to bike outside. Waited till around 10:30. I really hate waiting till later in the day. Anyway, I went outside and the wind was blowing again and it was still cold. I could wait to around 1 when it was supposed to get into the 50s but, I said, no and went downstairs for a long hard Spinerval workout. When I went to get my bike, I saw that I had a flat tire. Must have happened yesterday and was a slow leak. Fixed the tire and started riding. Did a 3 hour Spinerval workout that had my heart rate in zone 3 and 4 most of the time. This was a good workout.
Going to clean my bike and make sure the tire is OK tonight. Tomorrow I will try and get outside for an easy ride.
Crunches: 350
Push ups: 140
Total Distance: 65 miles
Total Time: 4 hours and 5 minutes
Total Weekly Distance: 250 miles
Total Weekly Time: 15 hours and 30 minutes
Phil
I got up prepared to bike outside. Waited till around 10:30. I really hate waiting till later in the day. Anyway, I went outside and the wind was blowing again and it was still cold. I could wait to around 1 when it was supposed to get into the 50s but, I said, no and went downstairs for a long hard Spinerval workout. When I went to get my bike, I saw that I had a flat tire. Must have happened yesterday and was a slow leak. Fixed the tire and started riding. Did a 3 hour Spinerval workout that had my heart rate in zone 3 and 4 most of the time. This was a good workout.
Going to clean my bike and make sure the tire is OK tonight. Tomorrow I will try and get outside for an easy ride.
Crunches: 350
Push ups: 140
Total Distance: 65 miles
Total Time: 4 hours and 5 minutes
Total Weekly Distance: 250 miles
Total Weekly Time: 15 hours and 30 minutes
Phil
Saturday, March 6, 2010
Sun Does Not Mean Warmth
March 6, 2010,
I was really looking forward to getting outside. I waited till noon when the sun was up and the weather man said it would be in the 50s. I always like to be as warm as possible, so I dressed for the cold. Well almost got it right. First it was a lot colder than it looked. The wind was 10 to 15 miles out of the north, where I rode the first half of the ride. Every part of my body was warm except one. I have two wool caps that I put under my helmet when it is cold. I choose the lighter of the two. Big mistake. The wind just about froze my head. It got to the point where it actually hurt. I had to cut the ride shorter than I wanted to but I just had to get inside.
What did I learn today. Not to complain about riding inside. The temperature is right, the bathroom is right there and I can bike relaxd. I will give it another try tomorrow as it is suppose to be a little warmer. Will wear my heavier cap.
Crunches: 0
Push ups: 0
Total Distance: 23 miles
Total Time: 1 our and 21 minutes
Phil
I was really looking forward to getting outside. I waited till noon when the sun was up and the weather man said it would be in the 50s. I always like to be as warm as possible, so I dressed for the cold. Well almost got it right. First it was a lot colder than it looked. The wind was 10 to 15 miles out of the north, where I rode the first half of the ride. Every part of my body was warm except one. I have two wool caps that I put under my helmet when it is cold. I choose the lighter of the two. Big mistake. The wind just about froze my head. It got to the point where it actually hurt. I had to cut the ride shorter than I wanted to but I just had to get inside.
What did I learn today. Not to complain about riding inside. The temperature is right, the bathroom is right there and I can bike relaxd. I will give it another try tomorrow as it is suppose to be a little warmer. Will wear my heavier cap.
Crunches: 0
Push ups: 0
Total Distance: 23 miles
Total Time: 1 our and 21 minutes
Phil
Friday, March 5, 2010
Steady Ride
March 5, 2010,
Got up real early this morning, 5:30 am and came downstairs. Did my core strength exercises, crunches and push ups. After, I decided to get on my bike and just peddle. Watcheed CNBC and listened to a personal growth program on my iPod. Kept a good pace and did not push it. I am going outside tomorrow no matter what the weather is. It is about time. I loved the week in Florida outside and want to get out up here.
Crunches: 500
Push Ups: 50
Total Distance: 37 miles
Total Time: 2 hours and 25 minutes
Phil
Got up real early this morning, 5:30 am and came downstairs. Did my core strength exercises, crunches and push ups. After, I decided to get on my bike and just peddle. Watcheed CNBC and listened to a personal growth program on my iPod. Kept a good pace and did not push it. I am going outside tomorrow no matter what the weather is. It is about time. I loved the week in Florida outside and want to get out up here.
Crunches: 500
Push Ups: 50
Total Distance: 37 miles
Total Time: 2 hours and 25 minutes
Phil
Thursday, March 4, 2010
Great Birthday Ride
March 4,2010,
Hard to believe that I am 64 today. In an effort to out run "father time", which I have been doing for years, I had a great ride even though it was a real hard ride. Decided to do a very intense Spinerval that was for 2 1/2 hours. Did most of the ride in zone 3 and 4 and even the last part in zone 5. Had my heart rate close to maximum for almost 5 minutes. Took a little while to recover but I felt good that at my age I can push myself to a point most people my age would have a hard time thinking about let alone achieving. The ride today gave me a lot of confidence.
Crunches: 350
Push ups: 125
Total Distance: 50 miles
Total Time: 3 hours
Hard to believe that I am 64 today. In an effort to out run "father time", which I have been doing for years, I had a great ride even though it was a real hard ride. Decided to do a very intense Spinerval that was for 2 1/2 hours. Did most of the ride in zone 3 and 4 and even the last part in zone 5. Had my heart rate close to maximum for almost 5 minutes. Took a little while to recover but I felt good that at my age I can push myself to a point most people my age would have a hard time thinking about let alone achieving. The ride today gave me a lot of confidence.
Crunches: 350
Push ups: 125
Total Distance: 50 miles
Total Time: 3 hours
Wednesday, March 3, 2010
Tough To Get Going
March 3, 2010,
Did not have a good nights sleep so it was a real challenge to get out of bed this morning. The alarm clock rang and I shut it off. At 7am my wife asked if she could turn on the TV. Then my mind started to play games and I said well maybe I can bike later or take the day off. Luckily I won the battle and made it downstairs and onto the bike. Rode consistently and felt good after.I had won the mind game. Whenever I have a Spinerval scheduled I have no problem biking. It is only when I know I am just going to peddle that it is hard. Almost done with inside riding. I am definitely going outside this weekend.
Crunches: 350
Push ups: 75
Total Distance: 35 miles
Total Time: 2 hours and 15 minutes
Phil
Did not have a good nights sleep so it was a real challenge to get out of bed this morning. The alarm clock rang and I shut it off. At 7am my wife asked if she could turn on the TV. Then my mind started to play games and I said well maybe I can bike later or take the day off. Luckily I won the battle and made it downstairs and onto the bike. Rode consistently and felt good after.I had won the mind game. Whenever I have a Spinerval scheduled I have no problem biking. It is only when I know I am just going to peddle that it is hard. Almost done with inside riding. I am definitely going outside this weekend.
Crunches: 350
Push ups: 75
Total Distance: 35 miles
Total Time: 2 hours and 15 minutes
Phil
Tuesday, March 2, 2010
Excellent Workout
March 2, 2010,
After a day of rest I was eager to get back on the bike and push it. Did a good warm up and then a hard Spinerval workout. Kept my heart rate in zone 3 and 4 and worked up a good sweat. Felt good when I was done with the workout. I always know how hard a workout it was according to how hungry I am during the day. Well I am now anxiously awaiting dinner. The weather for the weekend looks good. It might even get up to 50 degrees. If so I will go outside on Saturday and Sunday and see what my training has allowed me to do. The goal would be to move along at about 15 or 16 mph pace while keeping my heart rate below 100 bpm. If I can do that, then I know I am right on course for the event.
Crunches: 350
Push ups: 75
Total Distance: 40 miles
Total Time: 2 hours and 30 minutes
Phil
After a day of rest I was eager to get back on the bike and push it. Did a good warm up and then a hard Spinerval workout. Kept my heart rate in zone 3 and 4 and worked up a good sweat. Felt good when I was done with the workout. I always know how hard a workout it was according to how hungry I am during the day. Well I am now anxiously awaiting dinner. The weather for the weekend looks good. It might even get up to 50 degrees. If so I will go outside on Saturday and Sunday and see what my training has allowed me to do. The goal would be to move along at about 15 or 16 mph pace while keeping my heart rate below 100 bpm. If I can do that, then I know I am right on course for the event.
Crunches: 350
Push ups: 75
Total Distance: 40 miles
Total Time: 2 hours and 30 minutes
Phil
Monday, March 1, 2010
Welcomed Rest Day
March 1, 2010
Really welcomed today as a rest day. Had a good nights sleep to make up for not sleeping the last few nights. Got up and did my core strength exercises and called it a day. Since I am watching my diet now, must say I can't wait till dinner. Really hungry. Have to find snacks that have few calories. I am sure I will figure it out.
Looked at the weather forecast and it looks like I might be able to get outside by the end of the week. I actually saw my grass for the first time in a month. I really hate the snow.
Crunches: 500
Push ups: 150
Total Distance: 0
Total Time: 0
Phil
Really welcomed today as a rest day. Had a good nights sleep to make up for not sleeping the last few nights. Got up and did my core strength exercises and called it a day. Since I am watching my diet now, must say I can't wait till dinner. Really hungry. Have to find snacks that have few calories. I am sure I will figure it out.
Looked at the weather forecast and it looks like I might be able to get outside by the end of the week. I actually saw my grass for the first time in a month. I really hate the snow.
Crunches: 500
Push ups: 150
Total Distance: 0
Total Time: 0
Phil
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