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MNCYCLIST's Recent Blog Entries

Training for a 200-Mile, One-Day Ride

Saturday, February 13, 2010

I've done several "centuries" now, that is, 100-mile bike rides in one day. I don't mean for this to sound arrogant, but honestly it's just not a challenge for me anymore. I take a century seriously because it is a long way to ride a bike in one day, but with not more than a little thought and training I can pull that off.

So I was looking for a new challenge, something to really stretch me, make me train hard, and take me to the next level of cycling. And I think I found it, it's called the Paul Bunyan Double Century. It goes from Anoka High School, just north of Minneapolis, north to Lake Mil Lacs, then around the lake and back to the school--200 miles in one day.

The ride takes place on the last Saturday of June so I have several months to get ready for it but I must admit that I'm a bit intimidated. But this is precisely what I was looking for, just enough intimidation to motivate me to take it to the next level.

  Member Comments About This Blog Post:

LOVINMYGUYS 2/13/2010 9:32AM

    Good luck! keep challenging yourself and improving :) Dont let your rides get boring emoticon

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Strength Training on the Bike Today

Friday, February 12, 2010

As I said a couple blogs ago, in preparing for the cycling season I focus on cadence and strength training this time of year so today is a strength training day. Here's the workout I did, it's called "3-2-1 Intervals."

After a 10 minute warm-up, increase the resistance on your trainer and ramp up your cadence until your just at the top side of your comfort zone. Pretend that you're holding onto the wheel of a better rider but one with whom you can keep up in you work hard. Hold this pace for 3 minutes. Then, without a recovery period, push past your comfort zone for 2 minutes, pretending that you’re trying to keep pace with someone who’s considerably better than you. Finally, give all you have for 1 minute—hold nothing back, leave everything on the “field.” Recover for 5-10 minutes and do it again, working up to three times in one hour.

This workout is very hard and if you do it right you will be both exhilerated and exhausted when it's over. The benefit of it is that you simultaneously improve your strength, aerobic capacity, stamina, and will power. It's the kind of work out I don't look forward to now but am glad I did later!

Hope you have a great day!

  Member Comments About This Blog Post:

IAM_HIS2 2/12/2010 1:47PM

    Thought I'd read your blog. are very disciplined and that is a wonderful gift. Keep nourishing your heart and soul with the Word and caring for your temple. God bless you. emoticon

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Core Training Today

Thursday, February 11, 2010

One of the things that gives a person power on the bike, but which is ironically not exercised much on the bike, is his or her core muscles: the abs, obliques, and lower back. When I'm in the heart of cycling season I don't work to strengthen these muscles because the cycling itself is intense and it takes up all the time I have for exercise. But this time of year I work pretty hard to strengthen these muscles.

Now, you wouldn't know this by just looking at me because I'm about 5 short of a 6-pack, but the payoff comes when I'm climbing a hill or sprinting to catch a faster rider or surging to lose an irritating one. So off I go in just a few to torture my core--but I'll be glad I did in a couple of months!

  Member Comments About This Blog Post:

COOP9002 2/11/2010 2:35PM

    Great attitude! Hope your hard work pays off later this year.

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Let the Cycling Training Begin!

Wednesday, February 10, 2010

I love cycling but I do take a couple months off per year so that I don't burn out, usually Nov-Dec. I started some basic training exercises last month but now I'm taking that up a notch both in terms of miles and intensity. The plan is to put in about 75-100 miles this month, nothing compared to later months, and to start working on increasing cadence and building strength.

Today was a cadence day here's the workout I did:

Warm-up for 5 minutes
Increase cadence to 95 and hold for 5 minutes; recover for 3 minutes
Increase cadence to 100 and hold for 5 minutes; recover for 3 minutes
Increase cadence to 105 and hold for 5 minutes; recover for 3 minutes
Increase cadence to 110 and hold for 5 minutes; recover for 3 minutes
Increase cadence to 115 and hold for 5 minutes; recover for 3 minutes
Cool down for 5 minues for a total of 50 minutes.

This workout is not easy and it has to be done on a trainer because it's nearly impossible to control cadence this tightly on the road. Additionally, it's cold in MN and I couldn't ride outside if I wanted to!

Anyhow, it sure feels good to be back into training again. I'm ready! Tomorrow's a day off and then back for a strength training exercise.

Hope you have a great day!


Getting Back into the SP Swing

Tuesday, February 09, 2010

I've been back from India for a while now, almost two weeks, but it's been so hard to get back into the swing of doing SP everyday. Don't know why because I really enjoy SP, but one way or another here I am and hope to be a faithful participant again!

Hope you have a great day.


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