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MNCYCLIST's Recent Blog Entries

Digging out of the Snow

Tuesday, February 22, 2011

We got another pile of snow in Minnesota over the last couple of days, and being that Sunday night and Monday are my day off and that the wife and daughter both had days off too, we just let it pile up! Well, this morning I had some serious snow drift issues to deal with: three to four feet in certain places. Usually takes me 20-30 minutes to dig out but it took me 50 minutes to dig out today! Oh well, at least I get fitness minutes credit for it on SP!

Hope you all have a great day! It's actually a very beautiful one here in MinneSNOWta!

  
  Member Comments About This Blog Post:

MNNICE 2/22/2011 9:50PM

    This was in our church bulletin -- you might want to use it:
"Will whoever is praying for snow please STOP!"

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TINYC887 2/22/2011 9:04PM

    I'm am so glad this one missed us, but we are expecting snow again on Thursday, I am so ready for spring

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JAMER123 2/22/2011 6:35PM

    I totally agree with you last statement!! Guess we can tell others that we broke anoter record! Seems they are falling like toothpicks! It took my DH 1 1/2 hrs in early evening and the twice more to clear the driveway as the snowplow refilled the drive!

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Finished Week 7 of "CP25K"

Monday, February 21, 2011

I did it--week 7 of the "Couch Potato to 5K" program is in the bag! I had so much fun on the final run of this week and here's why:

W6D3: warm up, jog for 25 minutes, cool down--last half was very hard.
W7D1: same workout--last five minutes were very hard.
W7D2: same workout--first jog outside, tons of fun and not so hard.
W7D3: same workout--back to the treadmill, made it through with no problem and could have kept going!

It felt so good to finish strong this week--week 8, you'd better watch out because here I come! (Week 8 bumps it up to three 28 minute jogs.)

Thanks for reading, hope you have a great day!

  
  Member Comments About This Blog Post:

WMMCCRORY 2/21/2011 8:11PM

    Congrats to you!! I just started the C25K program and finished W1D2 today. Good luck on your progress with it!! I believe running outside is more difficult, making it easier to run inside, which is probably why you were able to do it coming back inside. A SP blog I follow (which is how I found out about C25K) said that she ran outside all through summer afte finishing the C25K program, and when the weather got bad in fall and she moved back indoors, she had increased her speed by 2+mph.

And in regard to your post about flexibility, I too agree that Yoga has GREAT flexibility benefits.

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WELLNESSME09 2/21/2011 9:16AM

    emoticon on your weeks accomplishment! emoticon emoticon

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VENISEW1 2/21/2011 8:46AM

    emoticon emoticon emoticon

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Cycling: Body Position Workout

Sunday, February 20, 2011

My main fitness goal this year is to increase my average speed from the 17.0-17.5 mph range to the 18.0-18.5 mph range. One mph of average speed may not sound like a lot but it is, and it takes a lot of time, focus, energy, and hard to work to increase by that much on a regular basis. I've produced that kind of speed many times on a variety of rides but it's not the norm, so my goal is to make it the norm.

One part of reaching that goal is learning to spend more time in the drops, that is, the lower part of handle bars on a road bike (see the picture of my bike below). To help me get there I do several different workouts, one of which I did yesterday. Here's how it goes:

Drops Ladder: Begin the ride in an upward position for 5 minutes and go down into the drops for 0 minutes, then up for 4 down for 1, up for 3 down for 2, up for 2.5 down for 2.5, up for 2 down for 3, up for 1 down for 4, up for 0 down for 5. Cool down for 5-10 minutes (40-45 minutes).

So you start out for the first nine minutes in any position you want, go through a number of cycles and end up down in the drops for nine minutes, and after a cool down you're done. It's an easy workout but helpful to learn how to relax and get used to performing in a more aerodynamic body position.

And just to add to the fun, after the ride I did 2 sets of 10 lunges for each leg, 2 sets of 10 step ups for each leg (onto the upper step of a small step ladder), 2 set of jump ups on my staircase, 2 sets of 15 squats, and 2 sets of 5 Bulgarian lunges--ouch those hurt.

I'm a little sore today from all of those leg exercises but it's worth it.

Thanks for reading, hope you have a great day!

  
  Member Comments About This Blog Post:

DDOORN 2/20/2011 8:53PM

    Always great to keep challenging ourselves...kudos!

Don

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Winter is Back!

Saturday, February 19, 2011

Well, I'm glad I took advantage of a warm week in Minnesota--3os and 40s--and got out on the bike 4 or 5 times, because today we're back to reality. It's about 10 degrees right now and slated to start snowing/sleeting tonight and tomorrow, we might get as much as 5-10 inches! I sure got used to that spring feeling quickly and I'm bummed that it's not here to say, but soon enough spring will marshal its forces and have the victory over this long Minnesota winter!

Hope you have a great day, even if it's chilly!

  
  Member Comments About This Blog Post:

MNNICE 2/19/2011 12:34PM

    The warm-up was definitely a much-needed respite, but just a teaser as the next storm approaches! Stay safe and pray that you won't need to put pontoons on your bike this spring when all this snow melts!


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KENDALL7261 2/19/2011 11:14AM

    Yesterday we had a spring like day and a huge amount of snow melted! Apparently it was making room for more! We had 35-70km winds last evening and through the night with snow back today! Sad but true, winter isn't done!
Hang onto the memory of biking the past few days, that will be your reality soon!!
Here's to, sunny spring days, not too far down the road!
emoticon emoticon

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BLEGNER1 2/19/2011 11:04AM

    hasn't this winter seemed endless? I know how I feel here in Illinois and we have had nothing compared to what you did. I don't envy you. It won't be long now. I just saw some tulips getting ready to stick their little stems out from the ground. That gives hope. I am so roud of you for getting the bike out. It won't be long and you will be using it all the time. Smile, Spring is just down the block and around the corner. emoticon

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MOCHA2470 2/19/2011 11:00AM

    I guess I should be happy I live in Cali. It is freezing 30 something degrees. I admit it I am a wimp! Thanks for showing me that my life my weather is not so bad!!

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Jogging & Cycling: My First Duathlon Like Day

Friday, February 18, 2011

Recently while reading another SP member's blog, I discovered duathlons, that is, events in which participants both jog/run and cycle. Usually the pattern is run--cycle--run. The two events that look most intriguing to me call for a 2 mile run, a 10 mile bike ride, and a 2 mile run or a 5K run, an 18 mile bike ride, and a 5K run.

I'm not ready to sign up for either of these events at this point but the prospect of a duathlon has really got my attention. It sounds both challenging and fun, just the kind of thing I look for each year to keep me interested and motivated to pursue physical fitness.

So, yesterday it was slated to be about 50 degrees in the Twin Cities, it didn't quite make it there but close enough. Knowing that the temps were going to dip back down to normal for at least the next couple of weeks, I decided to do my "CP25K" Week 7 run outside. And then it hit me: why not add a 10 mile bike ride to this and get my first taste of a duathlon-like experience?

So I did. I walked and jogged for 3.2 miles (little more than a 5K), 25 minutes of which were jogging without a break. Then I rode my bike for 10.6 miles most of which was into a nasty headwind. It took me about 76 minutes total and it was so much fun but I must admit that I did feel a little sore come evening time and I'm pretty tired today.

That doesn't concern me, though, because I know that the more I complete exercises like this the stronger my body will become and eventually I WILL sign up for a duathlon!

Thanks for reading, hope you have a great day!

  


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