January 9 & 10, 2010,
I feel really good. I believe I just finished the best week of training yet. Yesterday, I did core strength exercises in the morning. I did not do my quad lifts because my quads were getting heavy and I wanted to give them a rest from lifting. In the afternoon I got on the bike to do a real easy ride since the day before I had that very hard Spinerval workout. I rode easy for 4 hours and felt good.
This morning I got up very early since my grandson is staying with us. I wanted to see how it would be biking so soon after finishing around 8 last night. No problem. Did a hard Spinerval for 1 3/4 hours. I really feel I am getting stronger.
This week I did 4 hard Spinerval workouts at varying lengths. One real long ride and two shorter rides. I also now have ridden for 18 straight days without a day off. I have two more weeks before I do 100 mile ride in Florida. I will continue to ride and do an hour to two hours for easy days.
Total Distance for January 9: 65 miles
Total Time for January 9: 4 hours and 5 minutes
Total Distance for today: 40 miles
Total Time: 2 hours and 30 minutes
Total Distance for the week: 275 miles
Total Time for the week: 17 3/4 hours
Phil
Sunday, January 10, 2010
Friday, January 8, 2010
The Hardest One Yet
January 7 & 8, 2010,
Yesterday was an easy day. I thought maybe I could get outside to do a quick 20 miles since the temperature was in the high 30s. But the wind was blowing and that brought the wind chill down to 28 degrees so I decided to stay inside. Did my core strength exercises in the morning and rode and easy ride in the afternoon.
Today was a different story. There is a 3 hour Spinerval workout that is simply brutal. You are working real hard for the full time. It was a struggle today but after threatening to quit several times, I did manage to finish the workout. When you do one as hard as this, you are hungry all day. Can't wait to go out to dinner tonight.
Total Distance Jan 7: 20 miles
Total Time Jan 7: 1 hour 20 minutes
Total Distance Today: 50 miles
Total Time: 3 hours and 20 minutes
Phil
Yesterday was an easy day. I thought maybe I could get outside to do a quick 20 miles since the temperature was in the high 30s. But the wind was blowing and that brought the wind chill down to 28 degrees so I decided to stay inside. Did my core strength exercises in the morning and rode and easy ride in the afternoon.
Today was a different story. There is a 3 hour Spinerval workout that is simply brutal. You are working real hard for the full time. It was a struggle today but after threatening to quit several times, I did manage to finish the workout. When you do one as hard as this, you are hungry all day. Can't wait to go out to dinner tonight.
Total Distance Jan 7: 20 miles
Total Time Jan 7: 1 hour 20 minutes
Total Distance Today: 50 miles
Total Time: 3 hours and 20 minutes
Phil
Wednesday, January 6, 2010
Peddle Hard and It Will Not Hurt
January 6, 2010,
I discovered a very interesting thing while I was biking today. I wanted this to be an easy ride. I started out on my trainer just peddling at a good easy pace. After a while my butt starts hurting and I get bored. So I put on an hour Spinerval DVD that was a very hard workout. What I found out is that the harder I worked on the bike, the less my butt hurt and the quicker the ride went. I guess I will mix it up. Today I did an hour and half easy than a very hard hour and then an easy 1/2 hour. Ride went quickly. Had a massage after the ride today. Wish I could do that everyday.
Total Distance: 50 miles
Total Time: 3 hours
Phil
I discovered a very interesting thing while I was biking today. I wanted this to be an easy ride. I started out on my trainer just peddling at a good easy pace. After a while my butt starts hurting and I get bored. So I put on an hour Spinerval DVD that was a very hard workout. What I found out is that the harder I worked on the bike, the less my butt hurt and the quicker the ride went. I guess I will mix it up. Today I did an hour and half easy than a very hard hour and then an easy 1/2 hour. Ride went quickly. Had a massage after the ride today. Wish I could do that everyday.
Total Distance: 50 miles
Total Time: 3 hours
Phil
Tuesday, January 5, 2010
Another Hard Workout
January 5, 2010,
After an easy day yesterday, I picked out a hard Spinerval session to ride. It was a two hour workout where I was able to keep my heart rate in zones 3 and 4 for most of the workout. Considering that I will probably be in zones 1 and 2 when riding in the event, I feel good about working out hard. Gives me a lot of confidence.
Total Distance: 35 miles
Total time: 2 hours and 22 minutes
Phil
After an easy day yesterday, I picked out a hard Spinerval session to ride. It was a two hour workout where I was able to keep my heart rate in zones 3 and 4 for most of the workout. Considering that I will probably be in zones 1 and 2 when riding in the event, I feel good about working out hard. Gives me a lot of confidence.
Total Distance: 35 miles
Total time: 2 hours and 22 minutes
Phil
Monday, January 4, 2010
Easy Day
January 4, 2010,
Wanted to take it easy after the 90 miler yesterday. Did my core strength exercies, quad lifts and arm lifts. After, I got on the bike for an easy ride. Felt good and even thought I could go much longer if I wanted to. Within the next several weeks I will start to put long days back to back. Just do not want to rush it.
Total Distance: 15 miles
Total time: 1 hour
Phil
Wanted to take it easy after the 90 miler yesterday. Did my core strength exercies, quad lifts and arm lifts. After, I got on the bike for an easy ride. Felt good and even thought I could go much longer if I wanted to. Within the next several weeks I will start to put long days back to back. Just do not want to rush it.
Total Distance: 15 miles
Total time: 1 hour
Phil
Sunday, January 3, 2010
Off to a Great Start for the New Year
January 3, 2010
Had a high intensity long ride today. It was tough. I spent over 3 hours in Zone 4 of my heart rate intensity chart. End the week with good mileage and I biked everyday. Also had a good week doing my core strength exercises. I am looking forward to going to Florida in a couple of weeks and riding outside and doing a 100 miler in Naples.
Total Distance: 90 miles
Total Time: 5 hours and 35 minutes
Total Distance for the Week: 283 miles
Total time for the Week: 18 hours and 30 minutes
Phil
Had a high intensity long ride today. It was tough. I spent over 3 hours in Zone 4 of my heart rate intensity chart. End the week with good mileage and I biked everyday. Also had a good week doing my core strength exercises. I am looking forward to going to Florida in a couple of weeks and riding outside and doing a 100 miler in Naples.
Total Distance: 90 miles
Total Time: 5 hours and 35 minutes
Total Distance for the Week: 283 miles
Total time for the Week: 18 hours and 30 minutes
Phil
Saturday, January 2, 2010
The Countdown Begins
January 1 & 2, 2009,
The new year is here and the serious cycling begins. I have decided that at least one day a week I will ride no more than an hour easy. That in essence will be my off day. Ride just to keep myself loose. I was consistently between 250 and 300 miles for the week the last several months and I will keep it between 300 and 400 miles for January and February. If the weather lets up any, I will go outside to ride. I have decided to get up early and do all my riding first thing each day. I will also make it a habit to do three core strength days a week. I can already see the improvement by doing them.
This month I am going to begin sending out emails telling everyone about my project and beginning to raise money for the Lance Armstrong Foundation. Also I will be looking for up to 5 riders a day who might want to join me a day or two on the ride.I waited till the first of the year to make the final commitment.It is a done deal. A scary one but I know I am up for the challenge.
Total Distance January 1: 52 miles
Total Time January 1: 3 hours 30 minutes
Total Distance January 2: 10 miles
Total Time January 2: 45 minutes
Phil
The new year is here and the serious cycling begins. I have decided that at least one day a week I will ride no more than an hour easy. That in essence will be my off day. Ride just to keep myself loose. I was consistently between 250 and 300 miles for the week the last several months and I will keep it between 300 and 400 miles for January and February. If the weather lets up any, I will go outside to ride. I have decided to get up early and do all my riding first thing each day. I will also make it a habit to do three core strength days a week. I can already see the improvement by doing them.
This month I am going to begin sending out emails telling everyone about my project and beginning to raise money for the Lance Armstrong Foundation. Also I will be looking for up to 5 riders a day who might want to join me a day or two on the ride.I waited till the first of the year to make the final commitment.It is a done deal. A scary one but I know I am up for the challenge.
Total Distance January 1: 52 miles
Total Time January 1: 3 hours 30 minutes
Total Distance January 2: 10 miles
Total Time January 2: 45 minutes
Phil
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