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Cycling: Awesome Strength Workout Today

Friday, April 15, 2011

Not far from where I live there's a bit of a hill--in Minnesota there's nothing resembling the mountains of my native California. The main road up that hill is about 1.8 miles long and is therefore the longest climb anywhere around here. And in addition there are six other roads that climb that same hill in various ways, although each eventually connects to this main road.

So today I completed a strength exercise I've been doing lately but this time I ascended and descended all seven of the climbs up our precious little hill! The workout goes like this:

Pick a course with longer hills. As you begin to climb, get out of the saddle for 5-10 revolutions and then sit back down for 20-30 revolutions. Repeat this pattern all the way to the top of the hill focusing on maintaining a steady pace. That is, do not speed up too much when standing or slow down too much when sitting. As you gain strength and improve technique, stand for longer periods of time.

Awesome workout, awesome climbs, happy cyclist!

Oh, there was the one little matter of 25+ mph NE winds. Since it was only 48 degrees and cloudy that wind was chilly as well as challenging! But you know what they say: whatever doesn't kill you might still make you cold.

Thanks for reading, have a great day--uh, evening.

  Member Comments About This Blog Post:

IMSMILEY88 4/15/2011 11:28PM

    How fun! And, there were 25 mph headwinds when I did my first tri last weekend. And, there were hills! I live in south Texas where it is FLAT and this was in north Texas. Anyway, I'm looking foward to (hopefully) riding 30 miles in the 'hills' (foothills?) of Oklahoma next weekend!!!

Sounds like a great workout! Great job!

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BIKERMAN 4/15/2011 11:23PM

    WOW! 25mph winds and a hill. Sounds like a great work out to me. I'll try your routine. I'm always looking for a new challenge. :)

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Busy Day Today

Thursday, April 14, 2011

I'm hoping to get my 5K jog in today but I've got a meeting in Minneapolis that will last for about 8 hours, and as if that isn't enough, I have another meeting before and after that one! Well, what can you do but do what you can do? Hopefully it'll still be warm enough this evening, and I'll have energy enough, to get out and jog.

Hope you have a great day.

  Member Comments About This Blog Post:

RUNNER4LIFE08 4/14/2011 9:27AM

    Meetings always get in the way.....

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JAYA_EOS 4/14/2011 7:23AM

    *sending some good weather your way*

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JAYA_EOS 4/14/2011 7:23AM

    *sending some good weather your way*

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Cycling: Strength Endurance Workout

Wednesday, April 13, 2011

Yesterday I took a short ride, 10.5 miles, and did the following workout designed to develop overall speed:

Matchbook Maker: Find a stretch of road where you can do a handful of uninterrupted 3-5 minute efforts. Push the pace until it’s uncomfortable and hang on for 3 minutes. Recover for 2 minutes and then repeat 2 times. Repeat this exercise until you can complete 5 such efforts and then do 3 efforts of 4 minutes, working up to 5 efforts, and then do 3 efforts of 5 minutes, working up to 5 efforts.

Yesterday I did 6 efforts of 3 minutes with 2 minute recovery times, and I must say that by the time I got home I literally felt high! It was an awesome workout, I came in at 18.4 mph, and I feel very encouraged that if I keep my training regimen going I'll reach my goal of 18.0 mph being the new normal.

Hope you have a great day today.

  Member Comments About This Blog Post:

RUNNER4LIFE08 4/14/2011 9:28AM

    Hmmmmm..... I'll have to try that out. I want to get faster on the bike. I can usually get to 15.0 MPH and would love to get that speed up.

Thanks for the tip!

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LILPAT3 4/13/2011 12:47PM

    emoticon emoticon emoticon emoticon Keep up the great effort.

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IMSMILEY88 4/13/2011 12:25PM

    Sounds like a great ride! Thanks for the idea. I'd like to improve my speed on the bike.

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What a Beautiful Day!

Tuesday, April 12, 2011

Oh how I love spring. It was 70 degrees and sunny in Minneapolis today, with a slight SSE breeze. Perfect day for a bike ride, a 5K, and dinner at the park. Oh, I'm so grateful to the Lord for such an amazing gift of mercy like April 12, 2011 in Minneapolis!

Hope you had a great day, too.

  Member Comments About This Blog Post:

VEEJAY3 4/13/2011 2:17AM

    I enjoyed just such a day far south of you, in Scottsdale Arizona (I live in Denver, but we're visiting here). Swam a mile and a half, and then sat out on the patio and listened to the desert animals' symphony of birdsong during a long beautiful twilight ... and then they all hushed at the same time as darkness fell.

Romans 1:20
For since the creation of the world God's invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that men are without excuse.

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MYSTIC-WOLFE 4/12/2011 10:53PM

    You don't see many people enjoying God's beauty anymore. Nice to know someone out there is enjoying it. I pray you have another beautiful day tomorrow. Many blessings, Mystic.

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The Plan for the Week

Monday, April 11, 2011

The big picture for this year, as with all years, centers around The Ride Across Minnesota, a 5-day, 300-mile bike ride that raises money for MS research. My goal is to complete the ride at an average speed of 18.0 mph and I've been working hard to achieve that goal.

For the last few months I have been mainly focusing on developing overall physical fitness and a higher base cadence on the bike. I have been successful in these endeavors, though I still have growing to do. In April and May the plan now calls for me to add strength training to my cycling regimen for a very simple reason: speed is the result of the combination of strength and cadence. That is, the faster one spins a bigger gear the more speed one produces.

So, with all that, here's the plan for this week:

Monday--Day Off
Tuesday--cycling: high cadence workout; jogging: 5K
Wednesday--cycling: strength workout; jogging: off
Thursday--cycling: off; jogging: 5K
Friday--cycling: recovery ride or off; jogging: off
Saturday--cycling: speed endurance ride; jogging: 5K
Sunday--cycling: recovery ride or off; jogging: off

I am very excited about this week and can't wait to get started with my day off! Hope you have a great day.


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