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Recovery Ride Today--Kind of...

Thursday, July 01, 2010

Over the last couple of days I've done two fairly intense workouts on the bike and so the plan for today was to ride more normally and let my body heal up and grow stronger. Sounds great on paper but two minutes into the ride I realized that I was going to be facing a 15-20 mph south-southwest wind which is pretty brutal. So I stayed as low as I could, spun in a gear which allowed me to produce some speed without killing myself, and just endured! About 10.5 miles into the ride this foe became a friend when I turned north. At one point I looked at my speedometer and was surprised to see that I was pedaling on flat ground at 31.4 mph! I never did drop below 20 mph even when I was climbing, and then when I made the final turn east toward home I did lose the strength of the push but still benefited from the slight eastward tilt of the wind.

I came in at 17.1 mph average which is just what I was targeting for today, however, it was a lot harder to achieve than expected! I have until tomorrow evening at 6:00 to rest and heal before I attempt to ride with "the big boys and girls" and try to hang onto their tail a little longer than I did last time.

  Member Comments About This Blog Post:

TWINS4EVER79 7/2/2010 1:41PM

    You have a speedometer on your bike?! Wow! Where did you buy your bike? I'm thinking I may need to spend a little more money on a better bike.

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Speed Day Today

Wednesday, June 30, 2010

I don't normally do two strenuous training rides in a row but rather I most often take recovery day(s) in between--either I stay completely off the bike or I take a mellow ride and just enjoy myself. This allows my muscles and joints and even bones to recover and grow stronger.

But every once in a while it's better to stack them back to back and this week I thought it better. Reason being, I'm taking a fast group ride on Friday evening and I want my body to be healed up and ready so that I can stay with the "big boys and girls" for a little longer than I did last year. Last year they dropped me 10 miles into a 25 mile ride but I didn't feel too bad about that because we were averaging 22 mph at the time! I still finished that ride at 18.5 so I was happy, but again I really want to reach the point where I can ride with that crowd at will.

So, here's what I did today, basically the same as last Thursday:

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 22 miles today and sprinted at every second mile: 2, 4, 6, etc all the way home. If I was in an awkward place for sprinting at the moment I just waited until the conditions were right but I really liked having this pre-conceived plan because it forced my body to perform on the basis of things external to me which is the way it actually happens during group rides. Since I'm never the leader of the pack I never decide when to push the pace and thus I have to be ready, even when I'm not ready, to surge and hold on.

I once again did five sprints with my hands on the top of the bars and five with my hands in the drops and I really like that rhythm. I must admit that when I'm going 20+ mph and my hands are in the drops I find sprinting a bit scary but I'm getting used to it and improving my technique and so I hope that in fairly short order that fear will give way to confidence. I'm not the kind of guy who lets my fears stop me but I've always found it best to acknowledge them and then devise a way through them.

Tomorrow I'm going to take it easy. I will ride a little over 20 miles, Lord willing, and will keep the average closer to 17.0 than 18.0 as it has been lately. Further, I will keep the chain in the small ring for the duration of the ride and "spin" up hills rather than "mash." This will allow my knees and thighs and hamstrings to heal from the "trauma" of the last couple of days.

Hope you have a great day!

  Member Comments About This Blog Post:

GOCELTICSGO 6/30/2010 12:33PM


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Strength Day Today

Tuesday, June 29, 2010

In keeping with my training plan I completed a strength exercise today. I rode my bike for 17.3 miles on a rolling course, about 10 smaller rollers and 4 longer-steeper ones. After warming up for about 5 minutes I put the chain in the largest ring (in the front) and the smallest cog (back) and only allowed myself to shift up one gear. I only had to shift up two or three times but otherwise I stayed in my hardest gear for the whole ride and I was pretty pleased with that as a few of the hills were pretty steep.

When I do this exercise (once per week) I don't pay much attention to average speed rather I focus on making my muscles push beyond what I think they can do. When my legs start feeling wobbly I start feeling happy because that's exactly what I'm trying to do. Then I take an easier ride the next day to allow my muscles to heal and rebuild, and in this way I get stronger.

Thanks for reading, hope you have a great day!

  Member Comments About This Blog Post:

TWINS4EVER79 6/29/2010 1:59PM

    I can't wait to get back on my bike!

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DMILTON666 6/29/2010 9:08AM

    You know, the more I read about your rides and your training, the more I start to think that I maybe want to try the bike thing. Gotta get this running thing down first though... :-D

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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:

-POLEDANCEGIRL- 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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