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
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