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    MNCYCLIST   103,672
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Good Combo Workout Today

Tuesday, June 12, 2012      1 comments

Completed a great new workout today, a combination of cadence, strength, aerobic endurance and sprinting intervals. Here's how it went: 10 min warm up @ comfortable cadence 10 min @ 105-10+ rpm, low torque 5 min recovery 10 min st... Read more

Rare Flat, Strange Flat--Tire, That Is!

Friday, June 08, 2012      3 comments

For several years I've used Bontrager's Kevlar tires for my road bike (700 x 23) and usually only flat about once every 2500 miles or so per tire. Yesterday was that once. I had a rear flat, so I stopped, removed the tire and looked for the piec... Read more

"Combo Workout" on the Bike--Loved It!!!

Wednesday, June 06, 2012      3 comments

I donít know why it took so long for me to figure this out, but alas I did. A couple of weeks ago I completed several leg-strength development workouts on the bike which were very enjoyable and produced good results, but which also, over time, w... Read more

Good Strength Training Ride Today

Friday, June 01, 2012      0 comments

Took a 22 mile strength training ride today. After a 10 minute warm up at a cadence of 95-100 rpm, I gear the bike so that I can only produce a cadence of 80-85 rpm. Probably more important than the cadence itself, though, is that I ensure there... Read more

Good Ride, Achilles doing Well

Wednesday, May 30, 2012      0 comments

Took a short ride this morning, about 15.6 miles, and held back out of concern for re-injuring my Achilles. However, I learned last year that if done right, a brisk ride can actually promote the healing process so I pushed the pace but mainly wi... Read more

Back on the Bike Today

Tuesday, May 29, 2012      0 comments

I took two days off the bike, actually three. The first was planned, the second ended up being a very full day and I simply ran out of sunlight, and the third was also planned as it's my weekly day off. I'll take what life give me with a smile a... Read more

Plan for Next Week

Saturday, May 26, 2012      1 comments

Well I had a good week of TRAM training, better than I expected given the fact that I focused on jogging rather than cycling for most of the year. Today I plan to rest, although if I'm in the mood later, I may take a short and mellow ride around... Read more

TRAM Training--Week 1, Day 5--Great Ride!!!

Friday, May 25, 2012      1 comments

I was hoping to come in today at an average speed of 18.6 because this would bump up my average for this week of training to about 18.0--or so I thought. Turned out I was wrong about that, but that's what I thought. When I woke up this morning I... Read more

TRAM Training--Week 1, Day 4

Thursday, May 24, 2012      1 comments

Had another good ride today, although I felt kind of tired on the bike. Since I was focusing on the half marathon early in the season, I haven't trained at this intensity all year and I really felt that today. It's all good though. The cou... Read more

TRAM Training--Week 1, Day 3

Wednesday, May 23, 2012      4 comments

Great ride today, beyond my expectations. This one was a 25.7 mile ride with six climbs, including the longest and hardest climb in our area. Last year I came in at 17.7 on this ride and didn't think I could touch that as I'm not in as good a sh... Read more

TRAM Training--Week 1, Day 2

Tuesday, May 22, 2012      0 comments

Good ride today. It was 21.4 miles with several decent climbs and one very steep climb. The wind was blowing 15 mph from a SSE direction which means that I faced about 6 miles of headwinds, 10 miles of crosswinds, and 5 miles of tailwinds. My ba... Read more

TRAM Training--Week 1, Day 1

Monday, May 21, 2012      1 comments

My first half marathon is in the rear-view mirror now and my sights are fully set on my next big goal for the year (as far as fitness goes, that is): to complete The Ride Across Minnesota (TRAM) with an average speed of 17.5 mph or higher. TRAM ... Read more

Half Marathon--So What's Next?

Tuesday, May 15, 2012      2 comments

The half marathon is now in my review mirror, though the glow of actually doing it is still lingering with me several days later. But I've taken a couple of days to enjoy and celebrate and now it's time to look ahead and focus on what's next. ... Read more

Half Marathon--Why it was a Success

Monday, May 14, 2012      3 comments

As I was nearing the end of the half marathon and realizing that I didn't have it in me to do even 12:00 minute miles (in all my weeks of training I was able to maintain around 11:30 miles through to the end of each workout), I began to think of... Read more

Maple Grove Half Marathon--Race Report

Sunday, May 13, 2012      3 comments

I couldn't have asked for a better day for my first half marathon. It was in the high 50s as I arrived at the starting area and steadily climbed into the mid-60s over the next few hours. The sky was clear, the sun was bright, the wind was still,... Read more


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