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Cycling: Great High Cadence Workout

Saturday, February 12, 2011

Hey, everyone, yesterday I completed a high cadence workout I do on my Cyclops trainer from time to time, here's how it goes:

After a 5 minute warm up, shift into an easy gear and hold your cadence at 95 for 5 minutes, followed by 3 minutes of recovery. Shift back into an easy gear and hold your cadence at 100 for 5 minutes, followed by 3 minutes of recovery. Repeat this over and again until you reach a cadence of 115. Cool down for 5 minutes (50 minutes total).

The first few intervals are easy but by the time you get to the 110 and 115 intervals it gets much harder. It's one thing to hold those kinds of cadences for 1 minute but quite another to hold them for 5 minutes. But the awesome thing about this exercise is that it makes my normal range of 90-95 seem slow! I plan to work very hard on developing a higher-cadence riding style this year so I'm eager to try this workout, and others, on the road.

One tip: when a particular cadence feels too high, just ramp up your cadence to a much higher level for 5-10 seconds and it will make your target cadence seem much more achievable. For instance, when I did the 115 interval yesterday I started fatiguing a bit at the 3.5-4.0 minute point so I just went up to 125 for about 10 seconds and it made 115 seem like a breeze!

Anyway, hope you like this workout, and hope you have a great day!

  Member Comments About This Blog Post:

ROOBEARZ 2/12/2011 10:46PM

    Sounds intense!! emoticon Is the Cyclops trainer the same bike that's used for Spinning?'s sounds like a great workout. I really liked your PMA in the last blog. I need to remember that one! emoticon

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Can't Believe I Now Like Running!

Friday, February 11, 2011

Yesterday I completed the second workout of the sixth week of the "Couch Potato to 5K" program--warm up, run for 10 min, walk for 3, run for 10, cool down. All day long I was excited to do this run and at some point it hit me--I'm excited to run! I've hated running all the days of my life and in a mere three months I've turned that around and now look forward to running--in fact, I'm sad that I have to take a day off today!

So how did this happen? Well, first of all, my main love is still cycling and I thought that this off season I would work up to a 5K as a way of improving my leg strength and aerobic endurance. I'm not a great climber on the bike and thought that if I could learn to run for 30 or 40 minutes I would certainly be able to endure the pain of climbing for those same lengths of time.

Second, I decided to have a positive mental attitude (PMA) and talk myself into enjoying running. In the early weeks of CP25K--which, by the way, I stretched out to last longer than the program calls for--I would often say to myself, "This is easy" or "This is fun" or "I really like running" or "I could do this all day." And what do ya know, eventually these things came to be true. I forced my mind to envision and push toward joy and success and my body followed.

Third, I did what I had to do to allow my body to adjust to the rigors of running no matter what the plan called for. So I added several weeks of walking before I actually started the program and only began jogging when I felt that my body was ready for it. Then I repeated several of the early weeks and didn't move onto the following week until I felt that I was ready.

In this way, I have now completed just shy of 2/3 of the program and feel confident that I'll be able to finish the remainder of the program in the scheduled time period.

The bottom line of this blog is that I just can't believe how much joy I'm getting from running! I can't believe it, and I'm so thankful to the Lord and to SP for this new gift.

Hope you have a great day and learn with me to let the mind lead the body!


Big Exercise Day Today

Thursday, February 10, 2011

I exercise 6 days per week but three of those days I do longer and more intense workouts. Today is one of those heavier days but it feels more significant than usual because I've been dealing with shin splints, nursing them as well as I can, and I've decided to go forward with my scheduled run. So, with that in mind, here's the plan for the day:

1. 45 minute bike trainer workout--focusing on aerodynamic position and cadence today.

2. Core exercises: I'll complete one set of 15-20 different exercises.

Then a little later today:

3. Week 6 Run 2 of the "Couch Potato to 5K": warm up, run for 10 min, walk for 3, run for 10, cool down.

4. More core exercises.

5. Stretch and call it a day.

Thanks for reading, hope you have a good one today!

  Member Comments About This Blog Post:

FRAN0426 2/10/2011 10:38PM

    Well that is one busy exercise day, hope all went well and that the shin splints didn't give you a lot of problems.

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Update on the Shin Splints

Wednesday, February 09, 2011

A few days ago I asked for advice on dealing with shin splints and received the following seven pieces of advice:

1. Get good running shoes--done.

2. Stretch the shin muscles before and after each run--getting there.

3. Ice the shins 15 minutes at a time 1-3 times per day, especially on running days--doing it.

4. Use some kind of muscle rub like Ben Gay 1-3 times per day, especially on running days--doing it.

5. If the pain does not diminish, or if it continues to get worse, actively recover by cross-training with activities like the elliptical or cycling. I learned that total rest is not best unless the injury is severe--took three full days off all exercise then continued cross-training and progressing in the CP25K.

6. Strengthen the shin muscles by doing toe lifts and heals lifts--getting there.

7. Assess your program and consider progressing less aggressively--I'll only back off if things don't turn around in the next couple of weeks.

Since I've been doing these things my shins have continued to hurt but in a different way, The pain is not as severe and doesn't feel as serious to me. I feel that with continued vigilance I can overcome my slight injury and continue to progress. If that turns out not to be true, I will simply slow down and hope to reach my goals at some point.

Thanks for reading, hope you have a good one!

  Member Comments About This Blog Post:

SUZWARNR 2/10/2011 4:37AM

    Glad to hear that things are getting better for you.

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VEEJAY3 2/10/2011 12:24AM

    Wow! That's a comprehensive program. The elliptical and cycling sound a LOT more fun to me than running, anyway.

I know, I know. You runners are maniacs! You're tough! You're committed! And, when your shins cooperate, you're unstoppable!

Me? I'll ring my bicycle bell at you when we cross paths.

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ROOBEARZ 2/10/2011 12:01AM

    Good for you incorporating all that good advice you rec'd. Hope it all goes well emoticon emoticon

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Want to Hear about my New Running Shoes?!

Tuesday, February 08, 2011

I feel like a little kid! This is the first time I've ever bought shoes specifically designed for running, and having tried them out I can say (1) they DID NOT make me run faster and (2) they made a big difference, especially in the areas of arch and overall stability. Here's what I bought:

The Shoe: Asics Gel-Nimbus 12. Love the stability, cushion, lightness, and comfortability.

The Insert: The salesman at Foot Locker talked me into buying some "upgraded" inserts, Spenco Polysorb walker/runner. I'm certain that his pitch was an exaggeration but I could readily tell the difference between them and the stock inserts.

Overall, I'm very happy and only bummed that I can't run everyday. Mostly I'm hoping that the new addition will help me to get over my shin splints which, by the way, are feeling better.

More about that tomorrow, hope you have a great day!

  Member Comments About This Blog Post:

RUGGYBEARLA 2/9/2011 7:00PM

    I just got the Nike Free Run shoes on Sunday, and it's so true, having a good shoe makes a HUGE difference... I don't run (yet) but even just walking, it's so much better now... I have so much less pain, in fact, that I've increased my walks from 3 miles to 5 miles this week!

Keep up the good work!

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ROOBEARZ 2/9/2011 2:56AM

    Our daughter, who is a runner, has those and loves them. Good luck to you!

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SUZWARNR 2/8/2011 1:20PM

    I'm glad you found a pair you like. I will be going running shoe shopping this weekend. I'm dying for a new pair and I'm hoping to find something again that I'll fall in love with. My first favorite pair of running shoes are too worn and they don't sell them anymore. The ones I'm using now are fine but I'm ready for something else.

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VEEJAY3 2/8/2011 11:14AM

    I LOVE new fitness gear -- of any kind. I tend to fall in love with bicycles, so I think shoes sound like a bargain.
My daughter's a runner, and we treated her to a pair of shoes from Boulder Running Company (here in Colorado), where they put you on a treadmill, film your running style, then pick a pair of shoes ... film you again ... insert various orthotics ... film you again ... and you leave with a very customized shoe. She's over the moon happy with how great her runs feel now.

I hope your news shoes help with the shin splints! Is there a stretch you can do before running specifically for those muscles in the shins? Hmmmm.

Have a blessed day!

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SKABABY 2/8/2011 9:56AM

    I own the same shoes, but for ladies. I love them! They really help with my ankle rolling, and i run on the outside of one of my feet and the middle of the other, and these seem to correct it better than my Nike Equalon 4's did!

Keep up the good work!

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