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Rest Day Today

Sunday, March 28, 2010

Taking a day off the bike today. Honestly, it's hard for me to do that this time of year because I've been off the bike for quite a while and I'm excited to be back in the swing of things. I want to ride! But rest is such an important part of growth that I've come to see rest as important as any training ride I take.

So I will rest gladly today!

  Member Comments About This Blog Post:

LADYHUNTER82 3/28/2010 8:27AM

    Hope it is going great for you. It is just now starting to warm up here and finally some sunshine this next week, so maybe I can get out and start enjoying a little more also. Excited about Spring. Have a great weekend. DJ

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Recovery Ride Today

Saturday, March 27, 2010

Normally today would be a day off the bike for me, but since I'm leaving for a month in India in two weeks I'm trying to get some extra miles in. So I took an easy 22 mile spin today. It was 45 degrees and a little drizzly but I really enjoyed the ride and I'm glad I went.

Hope you have a great day.


Strength Training on the Bike Today

Friday, March 26, 2010

Today is "strength day" so I'll be heading out on a 17.5 mile, fairly hilly course. After 15 minutes or so of warm-up I'll stick the chain in the big ring and ride in the largest gear I can possibly push. I don't care about cadence or speed at all, I'm simply trying to develop strength. If my legs aren't wobbly when I return I didn't work hard enough and I'll probably go out again. I only do this once per week because it's a pretty intense work out and my legs need time to recover.

Anyhow, looks like it's going to be a lovely day, 53 degrees with a SSW wind. I can't wait to be on the road!


Cadence Day

Thursday, March 25, 2010

The 2010 cycling season is in full swing now and today I plan to work on cadence. Normally this would be a day off but due to unforeseen circumstances earlier in the week, I had to shift things around a bit. So here's the plan:

Warm up for 10 min at my normal cadence and then take it up to between 100-110 rpm for the remainder of the ride (about 20 miles). Every once in a while I will surge and spin as fast as I possibly can and then take a bit of a breather but for the most part I will focus on developing a smooth stroke. This means, in part, that I will also try to relax and eliminate "bouncing" or any other body motion that minimizes efficiency. So things like speed, average speed, and time don't matter today rather the sole focus is developing a smooth, efficient, fairly rapid stroke.

Thanks for reading, hope you have a great day!


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.


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