Monday, March 12, 2012
Had a good ride Saturday, a 22-mile cadence exercise on a lovely day. I came in a bit slower than I had hoped but that's okay. I was supposed to take a 5 mile jog/walk yesterday but was so busy with meetings and such. I didn't get home until 8:00 p.m. and I was just too tired to do it. So, I decided to enjoy my evening and my day off today. No big deal.
Next week I'm scheduled to take 3 training jogs of 2.5, 3.0, and 5.0 miles respectively, and then several bike rides a one recovery walk. I can't wait to get at it. But for now I'm enjoying my day of rest.
Hope you have a great day!
Saturday, March 10, 2012
Yesterday I continued my half-marathon training plan by jogging/walking in 2/1 intervals for about 3 miles. Then I got on the bike trainer for about 45 minutes while watching stage three of the Tirreno-Adriatico. It was a close sprint but, of course, I nipped Edvald Boassan Hagen, Andre Greipel, Peter Sagan, and Tyler Farrar at the end. Cavendish certainly would have beat me but he decided to take the day off!
Seriously, though, I benefit greatly from watching races while I complete workouts on the trainer. It helps me to get into that competitive, hard-working, leave-it-all-on-the-field mentality. If this is something you want to try out, go to Universal Sports and buy the Spring Road Cycling package. It's definitely worth the $30-40. One baseball or football game costs way more than that, by the time you add everything up, but with this package you get to enjoy the entire spring season, including the Giro d'Italia.
I'm feeling pretty good today and looking forward to an actual road ride. It's supposed to be around 55-60 in Minneapolis area today so around 3-4 p.m. I plan to go out for my favorite 22-miler. I'm scheduled to jog/walk for 5 miles tomorrow so I'm a little torn as to whether I want to hammer on the bike today or not. My mind says "no" but my heart says "lets go!" I'll probably just focus on a cadence workout to take my mind off the end result and actually make something productive of the ride.
I try to remind myself at the beginning of road season every year, "Cadence then strength leads to speed." That is, I try first to focus on developing a consistent cadence of 95-100, with the ability to go much higher at times, and then on developing leg strength. When I do things in this order, my body stays healthier (especially the knees) and I produce higher speeds throughout the season.
So it seems my mind is winning: as I was writing the preceding paragraph I decided to do a workout I call "Cadence Intervals." Here's how it goes:
Within an aerobic ride, and after a 5-10 minute warm-up, hold your cadence for 1 minute at 100+ and then 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 at least 5 minutes. Option: go into the drops each time you ramp up the cadence. (Sometimes, though, I prefer to maintain the lower cadence in the drops.)
Alright, enough of that, the decision's made, I'll write about how it goes tomorrow! Until then, thanks for reading, hope you have a great day.
Friday, March 09, 2012
In January I blogged about a half-marathon training plan I had just begun. Unfortunately, I did not stick to the plan and so I'm now a bit behind the eight-ball but not too bad. Last week I took a couple of walk/jogs and felt pretty good given the fact that I haven't been disciplined with my exercise plan.
This week, which is the official "Week 3" of the plan, calls for me to do intervals of 2 min jogging/1 min walking for 2.5 miles, then 3.0 miles, then 5.0 miles. I've already done the 2.5 mile workout and today I will do the 3.0 mile workout. Depending on how I feel, I might do the 5 miles tomorrow otherwise I'll take a recovery walk tomorrow and then do the 5 miles Sunday.
In the meantime, I've also been out on the bike--well, mostly "in" on the bike as it's still a bit chilly in Minnesota. But I'm making good progress there as well and look forward to how this season will play out. Last year I peaked too early, this year I think I will peak precisely when I want to, in late July when I participate for the ninth time in The Ride Across Minnesota, a 5-day, 300-mile ride.
Thanks for reading, hope you all have a great day!
Saturday, January 14, 2012
Well, I'm just finishing up a very long day. At the door at 6:30 a.m. and just finished up at 12:00 a.m. Wow, today was so long that it's now tomorrow! But it was a very good and fruitful day, and I'm grateful to God for it. Hope you had a good one, too!
Thursday, January 12, 2012
One of my major goals for this year is to complete my first half-marathon. The farthest I've run, or rather jogged, to this point is 5k so this is quite a step up for me and thus I've altered a 12-week training plan I found on the web into an 18-week plan.
The first two weeks are walking only to prepare my body for the rigors of jogging and then running. So far I've done 6 walks of 30 minutes at 4.0 mph with two more to go. Then for the next two weeks I will do 2.5 minute walk/jog intervals for 30 minutes.
The plan I chose assumes one will walk/run rather than running the entire 13.1 miles and I think that's more realistic for me than attempting to run the whole way. One way or the other, I'm very excited to attempt this distance and can't wait to say, "Yep, been there, done that!"
Have a great day!
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