Good day to Ride

The sun was out and the kids were gone, so I went for a ride. It was glorious!

Another day down

Just finished the last in the installment of big strength days with 2 hours on the trainer and another hour at the gym. The legs are feeling good and next week is a relatively easy week then back at it to gain some endurance and pick up the intensity.

Hope to ride in the snow tomorrow afternoon, I will have pictures if I do.

Peace...

Training in earnest

The training has been getting done, but I will say that up at 4:30 am to workout is not my idea of fun. I have been logging roughly 10 hours of strength training per week with about 8 hours of telemark skiing. Last weekend I skied off the t-bar most of the day which is loaded with some steep and hardcore slopes. It was great because I was out of the way of all the tourons skiing the lower slopes. I was officially whooooped by the end of the day. The way I figured, I made 15 runs (by myself - 4 additional runs with my daughter) with about 50 turns per run. That is 25 lunges per leg per run, which equals 375 lunges per leg per day. Thigh burning fun!!!!

The Trans-Iowa race is approaching and my new bike will be done soon. I have to select the components for the bike which is proving difficult.

All for today.

I have a plan

Over the past few weeks I have put together a training plan. This will be the first structured training plan ever! As I get older the more I need to think about a structured program to make myself a better cyclist.

I tested the body last week to see where I was. I think I passed the test! I was able to knock out 86 miles on a SS which was geared to big 42x16 (approx 70 gear inches) which took its toll on the last 10 miles. Next fitness test will be in Feb.

Here is the plan:
Jan - Foundation/Strength
M - Spin class
T - 45 to 90 minutes Trainer/Rollers & Weights
W - 1 to 1.5 hour Endurance Run & 1 hour Night ride
T - 45 to 90 minutes Trainer/Rollers & Weights
F - REST
S - 6 hours of Telemarking
S - 1 to 2 hours Snowshoeing & 4 hours of Telemarking
Feb - Foundation/Endurance
Mar - Preparation (long miles on the bike)
Apr - Specialization (more long miles with some climbing)
May - Transition (low intensity)

Thanks for reading and Happy New Year.

A day of riding

It was a cold but glorious day to ride. I decided to roll out the Borthwick and ride the trails of greater Denver. The traffic was slim as most people were probably working. I do have a few observation on my day of riding.
1. 28 degrees is cold!
2. Lobster mitts take a bit of getting use to (as I dropped many things today)
3. Cyclist in Denver are NOT friendly!!!
4. Walkers/Runners ARE friendly
5. Riding Singlespeed is the only way to go

I have my plan for TI and it starts in earnest on Monday.

I'm in

Made it into TransIowa....

Can't wait.

10 Degrees at 5:30 am

Brrrrr......
It was cold as I headed out for a hour run early this morning. It took a little longer to gain my stride as all the clothes I was wearing made me feel, well, immobile. I needed to run as I did not get the chance to head to Boulder for the IGSSC. It was okay as I was able to finish up some things around the house, so I can go skiing this weekend or at least head to Breckenridge and sit by the fire. It is suppose to be COLD up in the mountains this weekend.

Tomorrow is the big day for signing up for the TransIowa race. I am more than a little nervous that I will not be able to get in. If I am able to get a spot the training starts in earnest on Monday.

Peace and hopeful for warmer weather.

Holiday season caos

Not time for anything but prepare for the holidays. The workouts are going as planned.
TransIowa registration opens in two days, so I will have to take some time on Saturday to ski in and sign up. Also, it is really cold know and the IGSSC is tonight in Boulder - should be fun.

Peace,
Mike

To the grindstone

My last race was only 3 days ago and I am already in my transition phase of my schedule. I have not nailed down my next 20 weeks but will by the end of next weekend. Until then I plan on hitting the weights hard and logging some spin classes or stationary bike workouts. I have added lunges to my leg workouts - I have muscles that have not been sore for years. The lunges will help skiing this year. I have developed a solid weight program for me that with 2 times a week during a power building period can build huge endurance as well as strength.

Attended my first spin class yesterday where I was not the only one there. It was almost fun and the pain was lost in the energy of the class. Hope to hit one or two per week. My plan of knocking out long slow runs is not as appealing as it once was.

Weight workout:
10-15 minutes warm-up (cardio)
Leg press or Lunges
Bench press
Military press
Leg curls
Tricep push-downs with hanging crunches between sets
Upright rowing
Calf raises
Lunges or Squats
Curls
Incline situps
Squats or isolated one-leg press
Dips alternated with pull-ups
Situp machine
Crunches (if time)
Basketball (if time)

This workout if done at an off hour can be completed in 1 hour 15 minutes.

It is frigid out there, so I be keeping warm inside. Peace!

Season is over

My season is officially over!
The last race was far from stellar as I had a slight fever and was lacking any kind of energy. It was a perfect course that I could have done well at but that is the way life is. As I look back at the season/year, I can am proud of what I accomplished. I race 16 cyclocross races finishing up in 6th place for the ACA state series and had a few top tens. Competed in 6 or more road races and one mountain bike endurance race. Also, I did pace my bro for 38 miles of running at Western States! The miles logged seemed to be down the past few years to around 4000 but the hours I spent running made up for that.

It is now time to relax for a week or so before I need to start hitting it hard for next season. I will be keeping motivated by reading Jason's Blog who use to dice it up with Will Black back in Texas. I still miss those old Lajitas days - long miles, good racing, and lots of beer. Kent , Jeff, and Dave will also help.

Off to prepare my schedule of pain.

Pulling out the trainer

It wasn't my morning to head into the cold darkness, so I pulled out the trainer and sat in front of the tele. Not much on at 5:30 am except the news, which isn't all that motivating.

Next time the rollers come out...

Preparing for the pain

I am in the mode to prepare for pain and train.

TransIowa will keep me training hard over the winter.

I have started to make the shift and get back into my running. Took a short run this morning, it was 29 degrees and the thought of cycling wasn't that appealing.

December's Plan: Rest and build solid base
Weights: Increase reps and add new exercises
Bike: 100 to 200 miles mainly on the mountain bike
Run: Increase to 1 hour three times a week
Ski: 2 to 4 days of Tele
Snowshoeing: ?
Diet: maintain current weight

All for now...

Tuesday blahs

Just back from lifting. I just felt weary as I do not think the day off gave me much recovery and the body is just physically beat. Will load up on carbs over the next few days to get the body ready for the last race.
I am beginning to think of the off season and doing some serious skiing. The mountains are getting good snow and I am ready for a change.
I can't believe the holidays are almost here.

Finishing Strong

All I can say is that the season is almost over and I am riding at my best. Rode really strong this weekend and knocked out some respectable results. 8th on Saturday and 6th on Sunday! Things didn't go well on Sunday as I dropped my chain twice and had troubles shifting but I still pulled out a great finish. The only other race I have placed 6th in was a crit around Mile High.

I need to keep the intensity up for one more week and then I will take a week of forced rest.

Peace!

Weekend of Racing

Spent most of the weekend racing.
Saturday I decided to make the long haul from Lakewood to Longmont to catch some Boulder CX racing action. I was feeling a little under the weather, so I no grand expectations. The course rocked and was just plain fun to race. Bolted after the race to head to Boulder to pick up brewing supplies - I got the makings for a Bock.

Sunday the legs felt weary but the race was one I could get a few more points toward my overall goal of staying in the top ten in the state series. I started off bad going into the first corner almost dead last, then I crashed in a muddy section, then I hooked a pedal on the barrior fencing. I completely lost mental and physical momentum. I realized that I needed to relax and tap out a hard tempo to start reeling riders back in. I was able to salvage 8th.

All this is great training for TransIowa. Only two more weeks of racing before I can even think about putting in base miles. The next three races for me all have points so I will try to remain focused and not eat to much.

The date is set!

TransIowa is set to take place on April 29-30.
I will have to miss the Fruita Fat Tire Fest this year because of it, no bikes and beer for me next year. I will make the trek out in March maybe to log some long grueling miles.

I made my TI room reservations already in the town of Hawarden, IA at the Soo Motel. I hope it will be okay for the few hours I will be using it. Of course I will bring a sleeping bag just in case.

Short run this morning to loosen up the legs for racing this weekend. I could travel up to Longmont on Saturday and to Golden on Sunday. Will have to see how motivated I am to drive this weekend. Sunday, I can garner points and it is close to the house so that may be the only race.

Peace!

Snowy Day

Today it snowed again. Good for me as I have been feeling a tad sick for the past day and needed some down time. My first day off in over a week. Should do some sit-ups and other core work before drinking tea.

I have been researching material and patterns for making my own cycling clothing/gear. There is a lot of stuff out there, even some stores in Colorado. I am hoping to find a good wool supplier that I can make knickers and jerseys out of. The search continues for what I may do when the kids are both in school. I dread the idea of working for the man.

The race schedule is heating up for the next three weekends. Four out of five races count toward the overall BAR series. Currently I am ninth in the old slow guy division, but I am happy with that.

TransIowa

It is now beginning. A winter full of hard base training to prepare myself for the potentially hardest thing I have ever done.

I will try and keep up and document my training.

November Training
Continue to race cross and log many miles before December.
Monday - Run or ride my mountain bike.
Tuesdays - Weights along with some minimal cardio
Wednesdays - Run or ride with a minimum of 5 hill repeats
Thurdays - Easy day on the rollers or pulling my son in the trailer
Friday - Ride easy on my SS
Saturday - Race (ride to it if weather is good)
Sunday - Race

December Training
Plan is to focus on weights and getting to a point I can run 8-10 miles twice a week.
Time off the bike will be brief.

January and February
Lots of tele skiing
A peak a week (plan on snowshoeing or skinning up)

March and April
Ride

More details to come.
Thanks for your support.

Morning energy boost

Woke up this morning tired and not really wanting to go ride. It was 37 degrees out! I downed some coffee and trudged out the door. Once I saw the sunrise my energy level lifted and I pedaled with ease.

Came home to fresh baked muffins, scrambled eggs, and more hot coffee. Drank all the coffee and now it is time to go wrench on my 'cross bike. The sun is shining and it is about 65 degrees on the back deck.

Enjoy your day.

Mid-week blahs

It has been a long week and it is only Thursday. The kids are sick and I have been trying to keep my own illness at bay. Lots of Emergen'C and other assorted vitamins. Needless to say I am staying away from the bike until tommorrow in hopes of feeling great for the weekend.

I will be heading up to see Walt about my new frame today. I am excited and a little nervous.
Also, my training for TransIowa is beginning. They are still working on the date.

More to come - off to down more Emergen'C

Peace,
Mike