Thursday, February 17, 2011
It was another warm day in Minnesota yesterday, 45 degrees or so, and thus I was able to get out on the road and complete my first "on the road" cadence exercise of the year. These kinds of exercises are very different on the road than on the trainer because there are so many more variables to deal with like gradient, wind, road condition, traffic, having to drive the bike, etc. But as difficult as it can be to control cadence due to all these conditions, I think it's important to include these kinds of exercises in one's training plan, that is, if you want to improve as a cyclist. If you ride just for the joy of riding, then amen to that--no big deal. But if you want to get better and go faster cadence workouts are a must.
So, here's the workout I did:
Cadence Intervals: within and aerobic ride, and after a good warm-up, hold your cadence for 1 minute at 100+ and then 1 minute at 90+; 2 minutes at 100+ and 2 minutes at 90+; 3 minutes at 100+ and 3 minutes at 90+; 4 minutes at 100+ and 4 minutes at 90+; and 5 minutes at 100+ and 5 minutes at 90+. Cool down for at least 5 minutes. Option: go into the drops each time you ramp up the cadence.
This workout takes about 30-40 minutes depending on how much you warm up and cool down and I was able to get through two cycles of it yesterday. I recently bought a new stem for my handlebars so that I could lower them a bit but I discovered yesterday that it's hard for me to produce high cadences when I go down into the drops. So I decided to go into the drops when my cadence was supposed to be at 90 and then sit up when it was supposed to go to 100+. This worked out very well as that lower cadence feels very comfortable for me in that body position.
Anyhow, it was a great workout and I'm grateful to the Lord for the opportunity to do it! Today is supposed to be even warmer and so I'm going to get back on the road again. I really should take a rest day, I can feel the last few days in my legs, but I just can't pass up 50+ degrees in February in Minnesota!
Thanks so much for reading, hope you have a great day!
Wednesday, February 16, 2011
I'm not one to make a big deal about my birthday, but I am very grateful to God for the gift of life and I hope to use it today for His glory and the good of others. So what am I going to do to celebrate?
First, I got a free drink at Dunn Brothers Coffee this morning--a wonderful cup of African Nectar Herbal Tea. Second, I indulged a bit and also got a free Grand Slam at Denny's which, along with my large milk, came to a little over 800 cals. But third, it's another warm day in Minnesota (40 degrees now and supposed to climb to 44) so I'm going to take a couple of hours and go for a long bike ride, stopping at the gym about half way to do some upper body strength training. So number three helps to justify number two!
Otherwise, I'll be using my time to seek the Lord and serve Him and others, knowing that my highest joy is found in loving submission to His will.
Hope you all have a great "my birthday" today!
Tuesday, February 15, 2011
I really can't believe I'm even reading Runner's World or spending time on their website, and enjoying it, because I've always HATED running with a passion. But lately, thanks to CP25K I've actually started to enjoy running.
So I spent a little time yesterday poking around their website and found a whole bunch of helpful articles for what they call "beginners." But they defined a beginner as one who's been running 15-20 miles per week for however long, a lot longer than me, and gave some other criteria I can't remember right now that made me think, "If that's what you mean by beginner than what am I?" A pre-beginner?
I don't know but I feel like even more of a beginner now than I did before yesterday. That's just fine with me, though, I'm glad to be running at all much less enjoying it. And I'm eager for the day when I'll look back at this day and say, "Wow, I really was a pre-beginner back then!"
I remember when I first started cycling how riding for 1 or 2 or 5 miles just seemed so far and almost beyond reach, and now I ride 2500-3000 miles per year, I've ridden many centuries, one double-century, many multi-day multi-hundred mile events, etc. When I look back to the beginning and remember the fear I had at riding for so few miles I giggle at myself. I'm sure someday, as I become a better runner, I'll look back to today and giggle again, but that's okay. I don't mind being in the "oh isn't that cute" phase!
Hope you have a great day!
Sunday, February 13, 2011
I know for some of you, jogging for 25 minutes is nothing but for me it's a big deal. In fact, it's the longest period of time I've ever jogged in my life--that's right, in my life! What's more, I've actually been enjoying running which I also can't believe. I've always hated running but now, thanks to the "Couch Potato to 5K" program, I slowly conditioned my body to run--honestly to jog--and now I can't wait for the next time I can do so.
It's so hard to explain how this makes me feel--free, happy, confident, determined, humble.
So, thanks, Lord God, for your mercy in running, and thanks SP and friends for introducing me to the CP25K program and for cheering me on.
Have a great day!
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