Monday, January 17, 2011
In the winter months I do a modest amount of bike training on a "Cyclops" trainer. The Cyclops allows me to attach my actual bike to it and then adjust the tension as I ride so that it becomes easier or harder to spin the rear wheel.
Among other things, I keep track of the fastest speed I'm able to produce on the trainer each year, both with the tension on low and on high. Formerly, the fastest speed I was able to produce with the tension on high was 46.5 mph but earlier this month I crushed that record with a speed of 51.4 mph. Then this week I beat my former high speed with the tension on low, 56.6 mph, by hitting 59.6 mph.
I've tried to beat this record several times and have been unable to do it, although I did tie it once last November. So, when I finally did it I was glad to be alone in the house because I shouted several times at the top of my lungs! It actually scared the dog--ooppss, sorry Bella.
Anyhow, it feels good to be progressing this way so early in the year as my sights are laser-focused on producing more speed on the road this cycling season.
Hope you have a great day!
Sunday, January 16, 2011
Well, lunch today was not one of my more stellar moments, to say the least. The family and I went to a Mexican restaurant after church and I had a steak fajita which was very good and not too high in cals. I didn't eat much of the brown rice or beans so I'm sure my cals were in an acceptable range. But oh those chips and salsa tasted so good and I just couldn't stop. And then to top in all off, I decided to get some fried ice cream. As soon as I saw it I thought, why did you do that? Oh well, I only half enjoyed it because my tastes really have changed and I really didn't want that big glob of artery clogging fat.
When I got home and logged everything I ate I found that I consumed about 1650 cals just for lunch! Ouch. Oh well, I'm already up to 2400 for the day so I think I'll fast from here on out and do better next time.
Hope you have a great day, and hope I didn't blow my Tuesday morning weigh in on Sunday!
Saturday, January 15, 2011
My name is Charlie Handren and thus I originally chose the screen name chandren. To those who don't know me, this name appears to spell chand-ren rather than c-handren and thus I've toyed with the idea of switching up my screen name from time to time and finally decided to do it. So now "chandren" has become "MNCyclist." Hope the change isn't too confusing for anyone.
Have a great day.
Friday, January 14, 2011
My core is not very strong. I've been doing what I know to do in order to strengthen it this winter but my body is acclimating to the exercises I've been doing and thus not responding terribly well, that is, not growing much stronger. So this morning I discovered an article through msn.com, on fitbie.com, called "Cutting Edge Core Exercises." Here are several of the ideas they shared that I plan to work into my routine sooner or later. Hope you find this helpful.
• Mountain climber with Swiss ball: Incorporating a stability ball increases the difficulty in this variation of mountain climber. To perform, place your hands on a Swiss ball, then alternate raising each knee, without allowing your back to round.
• Side plank with reach under: Once you’ve mastered side plank, make it harder by adding a rotation. Start in side plank, and then raise your right arm straight above you. Keeping your abs braced, reach under and behind your torso. Now lift your arm back up.
• Lateral roll: Push your limits with this intense balance challenge: Lie with your upper back placed firmly on a Swiss ball, and hold a pole or broomstick, with your arms straight out from your sides. Roll across the ball as far as you can, taking tiny steps. Reverse directions and roll as far as you can to the other side.
• Swiss ball roll out: Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball, with your elbows bent about 90 degrees. Slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your lower back to “collapse.” Then use your abdominal muscles to pull the ball back to your knees.
• Swiss ball jackknife: Assume a pushup position, shins resting on a Swiss ball. Roll the ball toward your chest by pulling it forward with your feet. Pause, and then return the ball to the starting position.
• T-Stabilization: Assume a pushup position. Shift your weight onto your left arm and rotate your torso up and to the right until you’re facing sideways. Hold it for 3 seconds, and then return to the starting position. Rotate to the other side.
• Core stabilization: Sit on the floor with your knees bent. Hold a weight plate straight out in front of your chest and then lean back at a 45-degree angle. Without moving your torso, rotate your arms to the left as far as you can. Pause for 3 seconds. Rotate your arms to the right as far as you can. Pause again, and then continue to alternate back and forth for 30 seconds.
• Extended plank: Assume a pushup position, with your hands about 6 to 8 inches in front of your shoulders. The farther your hands are in front of you, the more challenging the move.
Hope you have a great day!
Thursday, January 13, 2011
I finished up week four of the "CP25K" plan today, and plan to do the first run of week four on Saturday. On week five I'll warm up for 10 minutes with a mellow walk and then jog for 5 minutes, walk for 3, jog for 5, walk for 3, and jog for 5. I'll probably cool down for another few minutes and then call it a day. I can't wait to take the next step toward my first 5K!
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