Sunday, June 05, 2011
I did a workout today designed to improve aerobic endurance and the anaerobic threshold today, it's called "The Matchbook Maker," though I can't remember why. Here's how it goes:
Find a stretch of road where you can do a handful of uninterrupted 3-5 minute efforts. Push the pace until itís 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.
Today I did five efforts of five minutes over 17.5 miles and came in at an average speed of 19.2 mph. I felt very good on the bike today and therefore wish this week was a bigger cycling week for me, but unfortunately I'm still focusing on cross-training and recovery. But next week...I can let loose and ride, ride, ride! I'll explain what I mean tomorrow.
For now, hope you have a great evening!
Friday, June 03, 2011
I'm embarrassed to admit this but it's true. A couple of week's ago we sang Matt Redman's song "You Never Let Go" in church and I thought to myself, "I don't like this song," mostly because I found the verses hard to sing. But a few days later I noticed that I couldn't get the chorus out of my mind and given what I was going through that week, it really ministered to me.
Then as the Lord would have it we sang the song in church again last Sunday and this time I still found the verses hard to sing but I really fell in love with the bridge and the chorus. I can't get this song out of my head and now I'm writing to encourage you to give it a chance, too. (I put it this way because someone else admitted to me that they didn't like the song either time we sang it!)
Like Redman's "Blessed be the Name," I think this one will remind a lot of people that God is hanging on to them amidst the storms of life and in this way it will give them hope. I know it's doing that for me right now and I'm grateful to Matt and much more to the God who inspired him.
Thanks, Lord, for your sustaining mercy in our lives. May you use this song as one tool to keep us hanging on to You who loved us from before the foundation of the world.
Here's a link to the song: youtu.be/A9Ya7ryNob4
Thursday, June 02, 2011
I was going to do hill repeats yesterday but when I saw that there was a 15-25 mph west-northwest wind I changed my mind. Not because I didn't want to ride in wind like that but because there's a particular ride I love to take when the wind is blowing in that direction. Reason being I go out for eleven miles straight into it, stop for a drink at Caribou Coffee, and then turn around and fly home--which I did! Oh how I love riding with the wind.
At one point I came upon a tractor putzing along the side of the road, so I went down into the drops and pushed the pace as hard as I could. When I flew around him I looked down at my speedometer and saw that I was doing 35 mph! And I heard the man say, "Wow!" That was fun, although I'm not sure why he was surprised--perhaps it was the blazing speed but perhaps it was the fact that he's never seen such a large man in spandex!
One way or the other it was sure fun, so I'll do those hill repeats another day. Hope you have a great day!
Wednesday, June 01, 2011
I plan to try a new climbing workout today, hill repeats. I suppose in a way I've done this before as there's one hill around here that has about 7 different ways to climb it, the end of which is the same in all but two cases. But today I plan to climb a hill which leads immediately to a downhill and another climb. It's a bit hard to explain with words, at least for a non-wordsmith like me, but that second climb ends at the top of the first hill. I will then roll back to the bottom of the first hill and do the circuit again, probably twice.
I'm still thinking about how to mix it up: climb the hills one way one time, and another way the next. But I'm not too sure about that yet, I guess I'll have something to blog about tomorrow! Any ideas?
Hope you have a great day!
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