Good Combo Workout Today
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!
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!!!
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
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
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
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
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!!!
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
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
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
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
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?
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
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
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
Get An Email Alert Each Time MNCYCLIST Posts