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JESSE JAMES BIKE TOUR: 2011 GOALS, PART 10
The Jesse James Bike Tour, or JJBT for short, is a one-day event that takes place in Northfield, MN in early September. They offer routes ranging from 10 miles to 100 miles, and I like to take the 100 mile route. By the way, the JJBT is named as... Read more
THE RIDE ACROSS MINNESOTA: 2011 GOALS, PART 9
The Ride Across Minnesota, or TRAM for short, is a 5-day, 300-mile bike ride designed to raise money for Multiple Sclerosis research. My wife has MS and thus we take this ride every year, in fact, this will be our ninth TRAM as family, the eight... Read more
DEVELOPING STRENGTH ON THE BIKE: 2011 GOALS, PART 8
In Phase Three of my 2011 training plan (April-May) I plan to introduce a weekly strength training workout on the bike. Today I simply want to share the workouts I’ll be using to develop strength.
1. Fixed Gear: pick a course with rolling ... Read more
HIGH INTENSITY WORKOUTS: 2011 GOALS, PART 7
Phase Three of my 2011 training plan calls for me to gradually decrease the time I spend in the gym as well as the intensity of the workouts, and to simultaneously increase the time I spend on the bike and the intensity of the workouts. By the e... Read more
DEVELOPING AEROBIC ENDURANCE: 2011 GOALS, PART 6
Yesterday I blogged about developing a high cadence style of riding my bicycle this year and today I want to blog about developing the aerobic endurance necessary to that style. I explained the reasons for this connection yesterday so I wonâ€™t ... Read more
DEVELOPING CADENCE: 2011 GOALS, PART 5
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 itâ€™s not warm enough to ride outside until March... Read more
BIKE TRAINER WORKOUTS: 2011 GOALS, PART 4
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
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
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
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
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!
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!
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
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?
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