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Cycling: Tempo-Endurance Workout

Sunday, February 27, 2011

Did a simple workout on the bike trainer today. Here's how it goes:

Rail Road Grade: This exercise is meant to mimic the gentle undulations of a typical rail road grade. Therefore, warm up for 5 minutes at 80-85 rpm and then increase your cadence to 90 rpm for 5 minutes. Adjust the resistance lever down 1/3 of the way and maintain 90 rpm for 5 minutes. Repeat this cycle 3-5 times and then cool down for 5 minutes (40-60 minutes).

Simple workout but helps develop a steady tempo and endurance.

Have a great day!

  


Cycling: Simply Cadence Workout

Saturday, February 26, 2011

Yesterday I completed one of the more simple cadence workouts I do at this time of year. Here's how it goes:

Cadence Intervals: After a 10 minute warm up, do 1 minute at 100+ and 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 5 minutes (45 minutes).

Pretty simple but helpful for riding on the road! Hope you have a good day.

  


Jogging: CP25K Week 8, Day 2--DONE!

Friday, February 25, 2011

Well, I couldn't help myself: yes it was only 18 degrees when I left the house and yes I do have a cold. However, I've cross-country skied in lot colder weather and didn't have any problem. So I figured: (1) since it's a beautiful day outside, not a cloud in the sky, (2) since I tasted what it's like to run outside and am now more intimidated by the boredom of the treadmill than the actual run, and (3) since it won't kill me to run when I have a little cold, (4) therefore, I'm going to run outside today!

So I did: 5 minute warm up, 28 minutes of jogging, 3 minute cool down for a total of 36 minutes and 3.1 miles. The time flew by and I can't wait to get OUTSIDE for another jog on Saturday or Sunday! I looked at the forecast this morning and it'll probably be Sunday as it's supposed to be 15 or something on Saturday and almost 30 on Sunday--I'll take "almost 30"!

Thanks for reading and hope you have a great day!

  
  Member Comments About This Blog Post:

ERANGEL37 2/26/2011 4:13PM

    Brrrrrr! I thought it was cold this morning when I jogged at 41 degrees.

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TAMMYLYNN61 2/26/2011 8:34AM

    You did it!!! A 5k in 36 minutes! That is emoticon !!
emoticon emoticon emoticon emoticon

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GRYPHONQUEST 2/25/2011 9:09AM

    Woohooo! 3.1 miles! It's cool to read about your progress... or maybe cold is a better word. (18 degrees? I guess it's above zero, but dude - that's COLD!)

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Cycling: Another High Cadence Workout

Thursday, February 24, 2011

Yesterday I completed another high cadence workout I do from time to time. This one can be done on the road but it's easier to do on a trainer because maintaining a particular cadence on the road can be challenging. If I could have, I would have done it on the road but it was in the 20s with snow on the ground so I chose the trainer! Here's what I did:

Cadence Ladder: After a 5 minute warm up at 80 rpm, increase cadence by 5 rpm every minute until you reach 120. Then decrease by 5 rpm every minute until you slow down to 85 rpm. Recover for 5 minutes at 80 rpm and then repeat (45 minutes).

Try it sometime. Getting up to 120 is challenging but once you get up that high 105 or 110 feel so much easier!

Thanks for reading, hope you have a great evening!

  


CP25K--Week 8, Day 1 is Done!

Wednesday, February 23, 2011

I completed week 8-day 1 of the Couch Potato to 5K program yesterday and it felt SO good! I did have one spell where my blood sugar must have plummeted or something because I got fairly dizzy for about 5 minutes. It wasn't dangerous. I've gone through this many times before and know when to push through and when to back off so I just pushed through, but I've got to get this figured out. Otherwise, the run went well, I completed a 5K including my warm up and cool down, and I can't wait to do it again on Thursday!

Have a great day!

  


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