Past Week

The week has seemed to slip by with a slight nagging cold.

I was able to take my new bike out last Saturday and Sunday, probably the two coldest days I have ever ridden a bike. I think Denver set record lows both days. I was bundled up so much that I could hardly move to pedal. My toes were the only things that got cold.

It was a light week of exercise before the next phase of my training plan. I will really be ramping up my cycling over the next few weeks. Plan to ski this weekend which may be one of the last for the year as from now on I will be logging some long miles on the bike.

The weather outlook for the next week looks promising for some good am rides.

Peace!

The new ride

Picked up the frame the other day and headed straight to work getting it together
















Getting some pieces on it.










The finished product ready for her first ride.

I was able to get out yesterday for a 50 mile ride and it felt great. Not just riding but getting out a glorious day on the front range. Rode the Borthwick which is geared with a 42x18, perfect for spinning and not to hard on the hills. My mind drifted to the years in Texas as we were getting ready to head to Lajitas for a weekend of racing. The race has changed but that part of the country still lives deep in my heart. I was brought back to reality as I saw a guy riding with a huge knife stuck in his shorts - kinda freaked me out.

Saturday my daughter and I headed to Breck to ski. It was -18 degrees when we rolled up to the townhome. Way cold! We bundled up and headed out for what turned out to be a great day of skiing. I did laps up and down befored I met them class for lunch and skied the afternoon with Fallon. I finished up the day skiing with the instructors husband, he skied the last strength in my legs right out.

Day is filled with domestic stuff like painting, cleaning, and laundry.

Peace.

TransIowa Update

From the Hawarden to Algona Checkpoint = 159.55 miles in 14 hours (11.39 mph average)

From Algona Checkpoint to Decorah = 184.00 miles in 21 hours (8.76 mph average)

Total mileage = 343.55 miles in less than 35 hours (9.82 mph average)

I will have to keep a good pace for the first half and then slog through the night at a slightly slower pace. There are pictures here and here of the roads to be traveled. The race will travel pass by towns like Mallard and Crystal Lake as it makes its way across Iowa.

The rig for the ride is still at paint. Hopefully in the next week or so.

Peace!

The new ride is at paint

My new bike is at paint getting a nice coat of blue. This will be my first official blue bike, I am a tad excited. The build kit is going to be close to top end. Hopefully in the next couple of weeks I will be out riding on it.

The weekend was filled with skiing! I skied a little of 6 hours on Saturday completing roughly 16 runs without Fallon and 4 with her. My legs were a spent at the end of the day as I look at my skiing as a workout and have really been trying to push it. My wife asked me why I was being so anal and counting all my runs. I am really not sure, maybe it gives me something to do. Sunday was a brutal run in a complete blizzard. Rene and I cut it to a 30 min run because it was just plain nasty out.

Blizzard in the mountains and glorious on the front range. Suppose to be 55 degrees today.

Peace.

Next phase

I begin the next phase of my build up for TI. I will be working on gaining some endurance and increasing the time on the bike.

Basic weekly schedule.
Sun - Run/snowshoe + ski
Mon - Run
Tues - Trainer + Weights
Wed - Long Run
Thu - Rollers + Weights
Fri - REST
Sat - Ski (maybe add a run later in the month)

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!