Sun, May 31, 2009 - 4.94 mi [Cycling]
4.94 mi in 00:22:00 hours at 13.47 mi/h on Schwinn CrissCross. [Cycling] Very slow ride. Felt horrible. Decided to bag it rather than push things. It takes too long to recover from a heavy over do it ride especially when you don't feel well.
Posted from My Cycling Log
Sunday, May 31, 2009
Saturday, May 30, 2009
Sat, May 30, 2009 - 11.89 mi [Cycling]
Sat, May 30, 2009 - 11.89 mi [Cycling]
11.89 mi in 00:45:15 hours at 15.77 mi/h on Schwinn CrissCross. [Cycling] Great ride. No breaks. Getting ready for 1st event in two weeks. 17mi.
Posted from My Cycling Log
11.89 mi in 00:45:15 hours at 15.77 mi/h on Schwinn CrissCross. [Cycling] Great ride. No breaks. Getting ready for 1st event in two weeks. 17mi.
Posted from My Cycling Log
Wednesday, May 27, 2009
Mon, May 25, 2009 - 18.49 mi [Cycling]
Mon, May 25, 2009 - 18.49 mi [Cycling]
18.49 mi in 01:14:15 hours at 14.94 mi/h on Schwinn CrissCross. [Cycling] Very hard ride, very windy, added an uphill portion that I did not expect either. The strongest winds were right at the uphill portion.
Posted from My Cycling Log
18.49 mi in 01:14:15 hours at 14.94 mi/h on Schwinn CrissCross. [Cycling] Very hard ride, very windy, added an uphill portion that I did not expect either. The strongest winds were right at the uphill portion.
Posted from My Cycling Log
Saturday, May 23, 2009
Sat, May 23, 2009 - 15.50 mi [Cycling]
Sat, May 23, 2009 - 15.50 mi [Cycling]
15.50 mi in 01:01:10 hours at 15.20 mi/h on Schwinn CrissCross. [Cycling] Hard ride. Lifted yesterday and did legs so today my legs were a little sore. Got going eventually, but not as well as I hoped. Monday will be a long fast ride.
Posted from My Cycling Log
15.50 mi in 01:01:10 hours at 15.20 mi/h on Schwinn CrissCross. [Cycling] Hard ride. Lifted yesterday and did legs so today my legs were a little sore. Got going eventually, but not as well as I hoped. Monday will be a long fast ride.
Posted from My Cycling Log
Wednesday, May 20, 2009
Wed, May 20, 2009 - 10.49 mi [Cycling]
Wed, May 20, 2009 - 10.49 mi [Cycling]
10.49 mi in 00:40:00 hours at 15.74 mi/h on Schwinn CrissCross. [Cycling] 1st early morning ride. Not bad. still stiff from lifting yesterday. Overall, I am satisfied.
Posted from My Cycling Log
10.49 mi in 00:40:00 hours at 15.74 mi/h on Schwinn CrissCross. [Cycling] 1st early morning ride. Not bad. still stiff from lifting yesterday. Overall, I am satisfied.
Posted from My Cycling Log
Monday, May 18, 2009
Mon, May 18, 2009 - 15.85 mi [Cycling]
Mon, May 18, 2009 - 15.85 mi [Cycling]
15.85 mi in 01:01:21 hours at 15.50 mi/h on Schwinn CrissCross. [Cycling] Good ride. A little chilly to start. Good finish. Could have gone longer, but did not want to push it.
Posted from My Cycling Log
15.85 mi in 01:01:21 hours at 15.50 mi/h on Schwinn CrissCross. [Cycling] Good ride. A little chilly to start. Good finish. Could have gone longer, but did not want to push it.
Posted from My Cycling Log
Friday, May 15, 2009
Fri, May 15, 2009 - 11.43 mi [Cycling]
Fri, May 15, 2009 - 11.43 mi [Cycling]
11.43 mi in 00:44:15 hours at 15.50 mi/h on Schwinn CrissCross. [Cycling] Did some hill work. Need to add the clips. Feet slipping off pedals too much. I will have them before the next ride.
Posted from My Cycling Log
11.43 mi in 00:44:15 hours at 15.50 mi/h on Schwinn CrissCross. [Cycling] Did some hill work. Need to add the clips. Feet slipping off pedals too much. I will have them before the next ride.
Posted from My Cycling Log
Wednesday, May 6, 2009
Wed, May 6, 2009 - 7.49 mi [Cycling]
Wed, May 6, 2009 - 7.49 mi [Cycling]
7.49 mi in 00:28:30 hours at 15.77 mi/h on Schwinn CrissCross. [Cycling] Short ride. It is going to rain over the next few days. Wanted to get one in before it rained.
Posted from My Cycling Log
7.49 mi in 00:28:30 hours at 15.77 mi/h on Schwinn CrissCross. [Cycling] Short ride. It is going to rain over the next few days. Wanted to get one in before it rained.
Posted from My Cycling Log
Tuesday, May 5, 2009
Tue, May 5, 2009 - 11.89 mi [Cycling]
Tue, May 5, 2009 - 11.89 mi [Cycling]
11.89 mi in 00:45:07 hours at 15.81 mi/h on Schwinn CrissCross. [Cycling] Good ride on back to back days. Feel pretty good now. First ride in weeks without major wind.
Posted from My Cycling Log
11.89 mi in 00:45:07 hours at 15.81 mi/h on Schwinn CrissCross. [Cycling] Good ride on back to back days. Feel pretty good now. First ride in weeks without major wind.
Posted from My Cycling Log
Monday, May 4, 2009
Mon, May 4, 2009 - 10.43 mi [Cycling]
Mon, May 4, 2009 - 10.43 mi [Cycling]
10.43 mi in 00:40:36 hours at 15.41 mi/h on Schwinn CrissCross. [Cycling] Windy Again! Not as bad as lst week, but twice as windy as forecast.
Posted from My Cycling Log
10.43 mi in 00:40:36 hours at 15.41 mi/h on Schwinn CrissCross. [Cycling] Windy Again! Not as bad as lst week, but twice as windy as forecast.
Posted from My Cycling Log
Saturday, May 2, 2009
Sat, May 2, 2009 - 19.33 mi [Cycling]
Sat, May 2, 2009 - 19.33 mi [Cycling]
19.33 mi in 01:23:00 hours at 13.97 mi/h on Schwinn CrissCross. [Cycling] Very tough ride. Winds again were a problem, plus I lifted yesterday. THe out portion of this ride is very steep. I just could not get going very well. Winds were 20mph with gusts to 30. I am getting a little tire of these weather forecasts being so wrong on the wind.
Posted from My Cycling Log
19.33 mi in 01:23:00 hours at 13.97 mi/h on Schwinn CrissCross. [Cycling] Very tough ride. Winds again were a problem, plus I lifted yesterday. THe out portion of this ride is very steep. I just could not get going very well. Winds were 20mph with gusts to 30. I am getting a little tire of these weather forecasts being so wrong on the wind.
Posted from My Cycling Log
Friday, May 1, 2009
In Season Cycling Weight Training.
I have started a new in season weight training program for cycling. With help from the Ultimate Guide to Weight Training for Cycling by Robert G. Price, I have developed a routine I can do two days a week while cycling 3 to 4 days a week.
The idea is to build and maintain muscular endurance instead of muscle mass. I have nothing against muscle mass. I have definitely noticed an increase in my own since I began seriously training a year ago. My goals are different with this program though.
My cycling tends to be 45-90min. Distances can range from 8-25mi at a time. Especially when you get to the 12+mi range endurance becomes an issue. I am working on diet to help with some of the energy issues, but that can only get you so far. I am also looking into ways to increase my VO2 max or oxygen maximization. That comes mostly on the bike. I will post more on that later.
The chart below details the routine that I will be following. The differences compared a normal weight training program is the weight used and the number of reps. A good rule of thumb in normal weightlifting is to start with 80% of your one rep max. Then complete three sets of 8 reps. If you cannot do at least 6 reps the weight is too heavy. If 8 reps seems easy then the weight is too light. This muscle endurance training focus' on reps rather than weight. This compliments the cycling training.
My target for endurance will be 50-60% of my one rep max in 3 sets of 20. I have modified the recommended areas because the book suggests only one exercise per week for upper body. I also do this routine in a circuit training mode, which allows little overall rest, but allows individual muscles to recover a little. For example, they recommend dumbell bench presses one week and barbell bench presses for chest. That's it. I want to stay well rounded. Posted below is the chart:
(You can click to enlarge)
I will post back later on my progress.
The idea is to build and maintain muscular endurance instead of muscle mass. I have nothing against muscle mass. I have definitely noticed an increase in my own since I began seriously training a year ago. My goals are different with this program though.
My cycling tends to be 45-90min. Distances can range from 8-25mi at a time. Especially when you get to the 12+mi range endurance becomes an issue. I am working on diet to help with some of the energy issues, but that can only get you so far. I am also looking into ways to increase my VO2 max or oxygen maximization. That comes mostly on the bike. I will post more on that later.
The chart below details the routine that I will be following. The differences compared a normal weight training program is the weight used and the number of reps. A good rule of thumb in normal weightlifting is to start with 80% of your one rep max. Then complete three sets of 8 reps. If you cannot do at least 6 reps the weight is too heavy. If 8 reps seems easy then the weight is too light. This muscle endurance training focus' on reps rather than weight. This compliments the cycling training.
My target for endurance will be 50-60% of my one rep max in 3 sets of 20. I have modified the recommended areas because the book suggests only one exercise per week for upper body. I also do this routine in a circuit training mode, which allows little overall rest, but allows individual muscles to recover a little. For example, they recommend dumbell bench presses one week and barbell bench presses for chest. That's it. I want to stay well rounded. Posted below is the chart:
(You can click to enlarge)
I will post back later on my progress.
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