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The Cycling Plan for this Time of Year

Wednesday, March 24, 2010

Spring is here for real in MN, although we could always get snow or what have you this time of year. Be that as it may, I'm back to a four-ride per week rhythm, focused on three things: body position, cadence, and strength. So here's how a typical week looks.

Monday: off day

Tuesday: body position day--5 min warm-up, 2 min up, 3 min in the drops, repeat for the remainder of the ride. As I progress, I will go to a 1 up, 4 down rhythm.

Wednesday: cadence day--while it's easy to hit and hold a particular cadence on the trainer, I find it almost impossible to do that on the road. So instead of shooting for a particular cadence I shoot for a range. This time of year I warm up for 10 minutes at my normal 90-95 rpm and then take it up to between 100-110 for the remainder of the ride. I don't focus on speed, avg speed, time, or anything else. I focus in like a laser beam on my cadence and pedaling motion.

Thursday: off day

Friday: off or strength day--after a 10 minute warm up on a fairly hilly course I stick the chain up in the big ring and do whatever I have to do to make it home in the biggest gears possible. I don't stay in one gear (that's an exercise I do later in the year), I simply do whatever I must to keep that chain in the big ring! The idea is to force my lazy butt to develop muscle that will be so vital later in the year when I'm trying to keep up with Chris Rivera!

Saturday: off or strength day (depending on what I did Friday).

Sunday: free ride. I try to take it easy this day and just get some miles in. I say "try" because sometimes I feel good on the bike and it's so hard not to hammer. But rest and recovery, as well as just enjoying cycling, are important too.

My goal for March is to get 150 miles in and I'll go over that a bit, probably by 25 miles. April is more ambitious, about 250, but unfortunately for my cycling goals I'm heading to India for one month. So the miles will be down but I'll keep working hard while I'm over there trying to keep myself in shape.

If any of you Team Late folks are reading this, I can't wait to hit the roads with you! Thanks for reading.

  


Gained a Few Pounds

Monday, March 22, 2010

Unfortunately, I have lost a little discipline over the last couple of months and I've put on 5-7 lbs. But things are turning around this week, I hope. Cycling season has started in earnest which has re-motivated me to be more careful with my cals. I'm at 220 again and boy do I ever want to reach 200 this year. I stalled at 213 last year and I was never able to break through that barrier. I ate less, at more, worked out less, worked out more, and combos of each of these but I just couldn't lose. Hopefully this year I can break through!

  
  Member Comments About This Blog Post:

MNCYCLIST 3/22/2010 12:36PM

    Thanks so much for the encouragement, I really appreciate it!

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SWEETSWEETPEA 3/22/2010 12:21PM

    Gaining a few is okay. It is better that you recognized that you have to get back after it and you are. I am like you. I seem to get down to around 205-210 but can not get past it. I have been trying really hard since I can not remember the last time I was under 200... You can and WILL do this! KEEP UP THE GREAT WORK!

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Buca di Beppo's

Saturday, March 06, 2010

My wife's grandpa died this week and so we gathered with family last night at Buca Di Beppo's--I don't even want to think about how much I had to eat! I sure enjoyed it, but I think I'll have a "low-cal" day today.

  


First Road Ride of the Year

Friday, March 05, 2010

I finally had the chance to get out on the road yesterday. It's been in the high 30s/low 40s recently which is just on the low range of what I'll ride in. So yesterday it was 39 degrees, sunny, and windless. I rode for 13.5 miles with eight small climbs and averaged 15.0 mph. I was taking it easy because I believe in starting out slow and building up strength and speed. I've read numerous articles that basically say if you want to be strong in the heart of cycling season don't push to hard in the beginning, so I listened to that advice!

Boy it sure felt good to be on the rode again! My big goals this year are (1) to complete a 200-mile, one-day ride at an average of 16.5 mph on the last Saturday of June, (2) to complete my annual 300-mile, five-day ride for MS at an average of 17.0 mph on the last week of July, and (3) to complete a 100-mile, one-day ride at an average of 18.0 mph on the last Saturday of September.

I had such a good cycling season last year and I'm already quite a ways ahead of where I was at this time so I look forward to an even better season this year, Lord willing.

  
  Member Comments About This Blog Post:

AUSRA67 3/5/2010 7:47AM

  Congratulations! Your goals aregreat! Wow! My son did a 250 mile ride last year with his boy scout troop. They left Villa Park, Illinois rode up through Wisconsin. Crossed Lake Michigan via the S.S. Badger. Arrived in Ludington Michigan nd drove into our scout camp in Custer. He truly enjoyed. I'm planning on being part of their next trip in 2 years.

Good luck on achieving your goals.

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Grieving with Hope

Thursday, March 04, 2010

My wife's grandpa died yesterday morning. He was 95 years old and lived a good long life, but at the same time it seems nothing more than a vapor. Life on this earth is brief and fickle and holds no final hope for us. If we're to have real hope we must look beyond ourselves and beyond this earth to the One who fashioned it.

I thank God that he poured his grace upon me in Jesus Christ on October 26, 1986 so that now, even in the face of death, I do truly grieve with hope. Hope in the grace of God. Hope in eternal life, which Jesus defined as "knowing God," truly knowing God (John 17:1-2). Hope in the death of death. Hope in the wisdom of God, that he has worked all things, even suffering, according to the counsel of his great will and that he was right to do all things in just the way he did them.

If you have no hope on this earth, friend, look to Jesus. Your health and riches and success and interests will all fade away. They will fail you. Everything on this earth will pass away, but the Maker of heaven and earth will never pass away. So look to him and hope in him alone.

"14 And as Moses lifted up the serpent in the wilderness, so must the Son of Man [Jesus Christ] be lifted up, 15 that whoever believes in him may have eternal life. 16 For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life. 17 For God did not send his Son into the world to condemn the world, but in order that the world might be saved through him. 18 Whoever believes in him is not condemned, but whoever does not believe is condemned already, because he has not believed in the name of the only Son of God" (John 3:14-18).

  
  Member Comments About This Blog Post:

KEENTINA 3/4/2010 7:01PM

    Death of a loved one often renews faith in even those who are not "avid" followers. We have many people come back to our church after parents or favorite relatives die because they are looking for the peace that being a member of the congregation can bring. If they return to the parish they attended with their parents, it can bring back happy memories and renew old friendships.

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