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Cold, windy bike ride today

Sunday, April 10, 2011

When I started out on my 21.3 mile adventure, it was about 70 degrees and the wind was blowing from the west-south-west at about 20 mph. When the wind is blowing this hard I like to start out by riding into it--getting the hard work over with--and then finish by flying with it.

So the first half was brutal but it was fun and of course develops both character and strength. Not long after I made the fateful turn and began riding with the wind I stopped to meet my wife for a cup of coffee and some good conversation. We had a great time together.

However, as soon as I stepped outside I realized that something had changed: the wind was still blowing like crazy which was good, but the temps had dropped about 20 degrees! Welcome to Minnesota. So I hopped on my bike in my shorts and short-sleeve cycling shirt and pedaled as fast as I could so as to warm up my body. Soon enough I did get warm and I was able to focus on the fact that I was flying! I rode up one particularly steep hill at 18-20 mph and topped 30 mph on the flats several times! Oh, how I love riding with the wind.

I got home very quickly, stretched, and then had a good meal. And I must say that I'm very thankful to the Lord for a great ride and a great day.

God bless you all!


Jogging: Final Jog Before the Virtual 5K

Saturday, April 09, 2011

A couple months ago I signed up for a virtual 5K with SP and next week is the week. I do three 5Ks per week so I'll run all three and then put in the best time. Or maybe I should pick the day in advance and compete to see what I can do. Yes, I think I'll do it that way.

Anyhow, I've had a good three jogs this week and look forward to seeing how fast I can do a 5K next week.

Have a great day!


Ooppss: smashed my bike into the garage

Friday, April 08, 2011

I have a roof top bike rack and I've always known that someday I would do this. I just got my bike out of the shop after some minor adjustments but by the time I got home I forgot that it was on the roof, that is until I smashed the bike into the garage. I sat there for a moment stunned, figuring that was the end of my bike.

But amazingly it was the roof rack that gave way. It scratched up the car, and I am bummed about that, but it saved my bike and I'm pumped about that. My shifters and bars were knocked out of line but I was easily able to put them back where they belong and it seems that nothing broke.

After making these adjustments my bike looked at the garage and said, "Is that all you've got!" I looked up to God and said, "Thanks so much for sparing my bike!"

  Member Comments About This Blog Post:

IMSMILEY88 4/8/2011 9:52PM

    Wow! Glad to hear your bike is ok. I left the hatch open on my SUV once & scratched it by doing something similar.

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    Ask WongerChi about that. I think it was he who did the same thing about a year ago. That's why I LOVE my hitch rack! The Yakima Hold-Up - best rack I've ever had! I would recommend this guy to anyone in the market.

Regardless, I'm very glad to hear that your bike appears to be in good shape. If it's the Giant, it looks like a carbon. Or is it aluminum? If it's carbon, I would DEFINITELY have your LBS go over it and check for cracks. I would be crushed if anything ever happened to Madeline.

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MNNICE 4/8/2011 3:16PM

    Oh, yes, we must count our blessings! Oh, and by the way, those "Senior Moments" will only increase as time goes on! ha-ha!

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LIZZYP609 4/8/2011 1:03PM

    emoticon glad to hear the bike is ok!!!

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Cycling: Good Strength Workout

Thursday, April 07, 2011

Yesterday I did a repeat of a workout I did a few days ago. I chose a 17.3 mile course with 17 climbs and each time I hit a climb I got out of the saddle and completed 5-10 revolutions followed by 20-30 revolutions in the saddle. I would repeat this pattern to the crest of the hill and then remain in the saddle.

I did pretty well given that this is only the second time I've done this workout though I was muscularly tired by the end. Aerobically I was strong, which is great news as it means that my off-season plan worked. In past years I would always find myself winded when I pushed the pace on a hill but this year the issue is that my muscles have to catch up to my aerobic capacity. Great news!

Anyhow, hope you all are having a great day, it's sure beautiful here in Minneapolis!

  Member Comments About This Blog Post:

KAREN42BOYS 4/7/2011 5:22PM

    sounds like a good strength builder and nice to hear how you've built endurance during the off-season!

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Cycling & Jogging: Challenging Cadence Workout, First Jog in 4 Weeks

Wednesday, April 06, 2011

Yesterday was a great one as far as exercising goes. After my morning cycle of work (I have a very flexible job and often work at different times of the day rather than 8-10 hours straight), I hopped on the bike and did the following cadence workout:

Within an aerobic ride, and after a 5-10 minute warmup, 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 at least 5 minutes.

This workout is challenging on a trainer but it's even more challenging on the road because it's much more difficult to hold a steady cadence when the pitch of the road is constantly changing. Further, I rode straight into a 15+ mph wind for the first 11 miles and this also adds to the challenge. But it was a great ride and well worth the effort, you should try it sometime.

Then later in the day I went into the gym and jogged for the first time in four weeks. Four weeks ago I was in Chicago at a doctoral seminar and given the fact that my daughter came with this time I just couldn't find time to exercise; three weeks ago I headed to India for two weeks and was busy the whole time and also feeling weak because of the change in diet; then last week I was recovering from being in India and though I rode my bike a lot I didn't much feel like jogging, so I didn't.

But last night I went for it and was pleasantly surprised to see that I could still jog for 20 minutes with no problems. In fact, I would have gone longer but I had to jog inside and the treadmill just bores me. Twenty minutes is about all I can take.

So, I feel good about where I am with cycling and I still feel that I'll be able to complete my first 5K on April 30 at or around the 30 minute mark. I'll then be shooting to break the 30 minute mark at my second 5K only two weeks later. We'll see how it goes.

Thanks for reading, hope you have a great day!


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