MNCYCLIST   97,398
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MNCYCLIST's Recent Blog Entries

Oh man am I sleepy

Monday, June 28, 2010

He who burns the candle at both ends is not as bright as he thinks!

That's me right now, I need a nap.

  
  Member Comments About This Blog Post:

-DYET- 6/28/2010 1:04PM

    I hope you can get some rest.

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Rest Day Today

Sunday, June 27, 2010

After a good week of small 10 mile rides, the plan is to take two days off the bike now and then fire things up again on Tuesday. This week I'll be taking rides of about 20 miles each day, a little less here and a little more there. Also, I plan to take two group rides with my bike club (Twin Cities Bike Club), one on Friday evening and one on Saturday morning.

So I plan to enjoy my rest as much as possible but I'm already chomping at the bit to get back on the bike.

  
  Member Comments About This Blog Post:

MNCYCLIST 6/27/2010 7:14PM

    Thanks for the advice, I appreciate it and I'll heed it!

Comment edited on: 6/27/2010 7:21:10 PM

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DMILTON666 6/27/2010 5:28PM

    It's easy to get all fired up to workout, especially when you are doing so awesomely, but don't forget to let your body rest and recover. You need to let yourself rebuild and let your muscles take a emoticon
You have a good plan, now make sure you stick to it.
Keep on rockin and sharin...

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Speed Endurance Day Today

Saturday, June 26, 2010

After a day of recovery yesterday it was time to work on speed endurance today so here's the workout I did:

Matchbook Maker (can't remember why the bicycling.com coach calls it that): 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 4 efforts of 3 minutes each with 2 minutes of recovery except for the last set. I was getting close to home so I decided to recover for two extra minutes and then hammer all the way to my front door which I did. I came in at 18.9 mph average which is blazing fast for me. For many cyclists they're just getting warmed up at that pace but that's actually a record for me. I did do 60 miles at 19.0 once but I had a 15-20 mph wind at my back so I don't count that.

If you love cycling you should try this workout, it's a blast.

  
  Member Comments About This Blog Post:

MNCYCLIST 6/27/2010 7:18PM

    You know, you might not be that far off, actually. I do think the name refers to the "lactic burn" that comes when you move from the aerobic to the anaerobic, and I think the point of the exercise is to increase your ability to endure that shift. So good job on the guessing, and thanks again for sharing your thoughts!!!

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DMILTON666 6/27/2010 5:23PM

    Congrats on breaking your own record!!! Sounds like an awesome workout. I'm guessing that it's called Matchbook Maker because it coaches you to set your muscles on fire. LOL (yep, me be silly)
Thx for sharing... emoticon

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Nice Recovery Ride Today

Friday, June 25, 2010

Yesterday I rode pretty fast for my level and so today I backed it off a bit to let my body recover. It was a great 10-mile ride: the skies were painted with high gray clouds, the wind was still, the temp was perfect, and I came in at 17.0 mph average.

Thanks, Lord, for another great ride!

  


Speed Day Today

Thursday, June 24, 2010

A couple of days ago I shared my training plan for the TRAM and as I said then today is a "speed day," that is, a day when I work on going fast! Here's the workout I did:

Form Sprints: within an aerobic ride include 6-10 sprints which last only 15 seconds, 10 out of the saddle and 5 in the saddle. The focus of this workout is form rather than power so pay more attention position and technique than intensity.

I rode for only 10 miles but I did work 10 sprints into the ride, 5 with my hands on top of the bars and 5 with my hands in the "drops." It was a blast! I most enjoyed being able to focus on technique rather than just going as fast as I could but the more I got the feel for how to sprint the faster each sprint became. I found it a wonderful way of building some momentum rather quickly without killing myself in the process.

  


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