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DEVELOPING CADENCE: 2011 GOALS, PART 5

Friday, December 24, 2010      0 comments

In Phase Two of my 2011 training plan I continue strength training but I also transition from indoor bike riding to outdoor bike riding. The reason for the transition is simple: I live in MN and it’s not warm enough to ride outside until March... Read more

BIKE TRAINER WORKOUTS: 2011 GOALS, PART 4

Thursday, December 23, 2010      0 comments

In Phase One of my training plan for 2011 I will be completing three bike trainer workouts each week. I have a Cyclops bike trainer on which I mount my road bike and ride indoors. This is much better than training on a cycling machine because it... Read more

Strength Training Plan: 2011 Goals--Part 3

Wednesday, December 22, 2010      0 comments

Over the last couple of days I’ve shared my fitness goals, strategy, and plan for 2011. My plan breaks down into six phases so for the next week or so I want to comment various aspects of each phase. Here’s the summary for Phase One: Phase... Read more

2011 Goals--Part 2

Tuesday, December 21, 2010      0 comments

Yesterday I posted some thoughts about my fitness goals and strategy for 2011, and today I want to say a few things about my plan. My overall goal is to increase my average speed on the bike this year to 18.0 mph. Right now I ride between 17.0 a... Read more

2011 Goals--Part 1

Monday, December 20, 2010      4 comments

Over the next few days I want to share my goals and strategy for 2011. Cycling is my main sport and so my goals are centered around that, but in fact cycling is simply a means to a greater end, namely, to pursue health for the glory of God, the ... Read more

Day of Rest Tomorrow

Sunday, December 19, 2010      0 comments

It's been a great week, especially in the gym, and to be honest I'm chomping at the bit to get in another workout. However, tomorrow's my one day off per week and I use it to rest my body so I'm going to have to discipline myself and stay home. ... Read more

Today I Become a Trainer!

Saturday, December 18, 2010      1 comments

My wife has been on again off again with her exercise and nutrition regimen for years. Lately she's put on a few extra pounds, not too many but a few, and has been feeling sluggish, so I told her that I was going to get her a personal trainer fo... Read more

I'm Surprised--My Core is not Sore!

Friday, December 17, 2010      0 comments

I've been into gym season for about 4-5 weeks now and to this point my core has been rather sore after each visit. Yesterday I bumped up the core portion of my workout, nearly doubling what I normally do, and yet I'm hardly sore at all this morn... Read more

Adding Side-Planks Today

Thursday, December 16, 2010      1 comments

I have known of side planks for a long time but I never tried one until last night. Ouch! I quickly discovered that my left obliques are stronger than my right, and that side planks are hard--ouch! But as hard as they are I can see that they'll ... Read more

Can you "Plank" for 1 Minute?

Wednesday, December 15, 2010      2 comments

Last year I learned to do planks (if you don't know what a plank is search on SP or google), and I found them to be rather painful. I could hardly hold one for 30 seconds, although I made it to 45 a time or two. This year one of my goals is to b... Read more

I Must Dig Deep to Reach My Goal for 2011

Tuesday, December 14, 2010      0 comments

Over the last couple of years I've dropped 32 lbs, going from 242 to 210. I've put a few pounds back on over the last month or so not so much because of the holidays but because of a slight winter depression and corollary lack of discipline. Bu... Read more

Patience--That's the Key for Me

Sunday, December 12, 2010      1 comments

The "gym season" is going well for me so far and I'm very tempted to push farther faster than I had planned. But I can really feel my body getting stronger and fitter and I think it's probably best to stay the course with my plan for the year an... Read more

It's a Blustery Day!

Saturday, December 11, 2010      2 comments

Wow, the snow is really coming down this morning. I'm looking out my window, watching it blow sideways, and pile up all over the place. I sure love the snow but I have to go out into it right now and I sure hope I don't get stuck! Hope you... Read more

Did the Stair-Stepper for the First Time in Years

Friday, December 10, 2010      1 comments

I used to hate the stair stepping machine but I did it because I knew it was good for me. But when they came out with the elliptical machine I thought, "Oh, this is for me," and I never went back to the stair stepper again--until yesterday. I re... Read more

Strength Training Today

Thursday, December 09, 2010      2 comments

I strength train three times per week at this time of year, and today is one of those days. Throughout December I'm doing a fairly simple full body workout: one set of 15 reps for about 20 exercises with moderate weight, at medium speed. Then in... Read more


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