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Rest Day & Reflection on the Week

Monday, January 10, 2011      1 comments

I'm the pastor of a little church in the suburbs of Minneapolis, and Monday is my one day off every week. I need it! It's been a very busy week at work (I put in 53.5 hours) and I transitioned in my strength training plan from low impact, full-b... Read more

Good Salad at Denny's

Sunday, January 09, 2011      0 comments

Today after church a couple offered to buy us lunch at Denny's. Not my favorite place, but the price was right! And more importantly, I really counted it a privilege to spend time with this precious family. As I searched the menu, I found... Read more

Goodbye, Junior Mints

Saturday, January 08, 2011      5 comments

I see now that when I go to the movies (which is very rare for me) I can't have Junior Mints anymore, a movie snack which I've enjoyed for years. The cals are big, that's true, but that's not the reason I must abstain. Rather, I have totally det... Read more

Reached the Next Level of CP25K

Friday, January 07, 2011      2 comments

Yesterday I finished the fourth week of CP25K workouts, namely, jog for 1.5 minutes, walk for 1.5 minutes, jog for 3 minutes, walk for 3 minutes and repeat one time. I modified this a bit by jogging for 5 minutes on the last interval. So n... Read more

Patience is so Important

Thursday, January 06, 2011      2 comments

I've had a wonderful last couple months in the gym and I've really been reaping the benefits lately. My main goals for this year come in July and September so it's very important that I not over-train now otherwise I'll be burnt out or injured w... Read more

Couch Potato to 5K

Wednesday, January 05, 2011      1 comments

I've always hated running just to run. I love the kind of running one does for football or baseball or tennis, but running to run has never made any sense to me. However, as I learned more and more about fitness over the last few years, and as I... Read more

THE GLORY OF GOD: 2011 GOALS, PART 16

Tuesday, January 04, 2011      0 comments

Over the last couple of weeks I've shared quite a bit about my 2011 goals and strategy, and I want to bring this series of blogs to an end by saying that, for me, it's all about the glory of God in Jesus Christ. God is unspeakably glorious... Read more

LEARNING TO REST: 2011 GOALS, PART 15

Monday, January 03, 2011      0 comments

Yesterday I said that recovery is an important part of cycling, or of any sport I suppose, and today I want to say that rest is, too. By rest I have in mind days away from exercise, naps, and nightly sleep. Let me comment on each of these in tur... Read more

LEARNING TO RECOVER: 2011 GOALS, PART 14

Sunday, January 02, 2011      1 comments

Recovery is a very important aspect of cycling, especially when training for a multi-day event. It’s good to be able to ride hard and fast for one day, but it takes recovery skills to be able to ride hard and fast day after day. Since my major... Read more

DEVELOPING MENTAL STRENGTH: 2011 GOALS, PART 13

Saturday, January 01, 2011      0 comments

A key part of success in any endeavor is mental strength, and this is particularly true of athletic endeavors. Most fitness barriers are mental barriers before they are physical barriers. So I’ve decided to give much attention to mental streng... Read more

DEVELOPING GENERAL FITNESS: 2011 GOALS, PART 12

Friday, December 31, 2010      2 comments

I have been an avid cyclist for a little over eleven years now. I started mountain biking in the fall of 1999 but soon discovered the thrill of road riding and have never turned back. I had a few fairly serious years of cycling in the mid-2000s ... Read more

NUTRITION: 2011 GOALS, PART 11

Thursday, December 30, 2010      0 comments

Over the last ten days I’ve shared a lot about my goals, strategy, and plan for 2011. Here are the pertinent facts: Goal: to increase my average speed on the bike so that 18.0 mph is the new normal. Strategy: focus on nutrition, phy... Read more

JESSE JAMES BIKE TOUR: 2011 GOALS, PART 10

Wednesday, December 29, 2010      0 comments

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

Tuesday, December 28, 2010      1 comments

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

Monday, December 27, 2010      0 comments

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 Ill be using to develop strength. 1. Fixed Gear: pick a course with rolling ... Read more


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