Daily Goal: 70 miles
Weekly Goal: 400 miles
Distance Completed After Today: 390 miles
Finally...FINALLY I got to ride outside today! But that was towards the end of my ride. I started out today's "ride" at the health club for a 1 hour warmup base ride. Then we headed over to Fred's house for the Saturday "Fred Ride" which took place in his garage on trainers given the 40 degree temps outside. But Fred used our Minnesota kerosene heater to warm up the garage (35,000 BTUs baby!) and it was nice and toasty in a hurry! It was a great 2 hour interval set consisting of 5x5 miles strong effort with 1 mile high cadence easy recovery. Leary and I headed to Newks for lunch and then I rode home -- OUTSIDE! It was a gloriously warm day with a sligh breeze. I finished up the last ~30 miles of my 70 mile goal while feeling the wonderful sun in my face and the rolling hills of 620 under my wheels.
Only 10 miles to go tomorrow before I hit my 400 mile goal week. But not before I enjoy sleeping in for a change! And with the warm weather well on its way and highs tomorrow in the 70's, I am certain I WON'T be at the health club or on my trainer. My rear wheel will also appreciate being on the road for a change - it's developing a lovely shiny, flat spot from rolling against the trainer this past week!
Saturday, February 12, 2011
Friday, February 11, 2011
400 Miles: Friday (Riding in Macy's)
Daily Goal: 70 miles
Weekly Goal: 400 miles
Distance Completed After Today: 320 miles
Today was finally a BEAUTIFUL day to ride outside, or so I was told. Given my schedule and timeframe for things today, it was another day of 70 miles on some form of "inside bike". I took in a spin class at 8:30am, preceeded by an hour's worth of spinning on one of the health club's stationary bikes. The remaining mileage I cranked out in a place I never thought I'd ride my bike -- the women's clothing department at Macy's in the Domain.
Weekly Goal: 400 miles
Distance Completed After Today: 320 miles
Today was finally a BEAUTIFUL day to ride outside, or so I was told. Given my schedule and timeframe for things today, it was another day of 70 miles on some form of "inside bike". I took in a spin class at 8:30am, preceeded by an hour's worth of spinning on one of the health club's stationary bikes. The remaining mileage I cranked out in a place I never thought I'd ride my bike -- the women's clothing department at Macy's in the Domain.
True, we were on trainers as it was part of the American Heart Association's Go Red for Women Day of Red event. But before we locked our rear wheels into our trainers, Vicki had a brilliant idea. She kicked things off by actually riding her bike down one of the short aisles between women's apparel and the perfume counter. It was brilliant! So of course I had to follow suit! After that we got down to slightly more serious business (only slightly) and hopped on our trainers and pedalled for a little over 3 hours.
We were set up right next to the Heart Hospital's booth and while women received free blood pressure screening, we talked about the importance of women's heart health, Race Across America, and fitness. We were also interviewed by the local news station and the Go Red for Women casting call folks. This sure beats watching bad Kung-Fu movies on TV in my livingroom! And by the way, it is possible to sustain 200 watts and conduct an interview ;-)
BIG thanks to everyone who came out to Macy's Day of Red event and press conference, including Team Ride Red crew - Leary, Fred, Julie, Sharon, and Lesli as well as camera men Kelly and Malcolm and the women from Go Red for Central Texas as well as the Richard, Hillary and the other folks from the Heart Hospital of Austin. Plus all the women who stopped by to learn more about how they can take action to prevent the number one killer of women - Heart Disease (or as Vicki would say, "The number one killer of heart disease - women" -- love ya Vicki!!).
Thursday, February 10, 2011
400 Miles: Thursday (Laundry Day...Again)
Daily Goal: 50 miles
Weekly Goal: 400 miles
Distance Completed After Today: 250 miles
I felt pretty good today as I packed another 50 miles under my belt, or rather, under my legs. My plan was to split the mileage up into two pieces given commitments I had on my calendar for today. So I got in 30 miles in the morning, thanks in part to a spin class, and then finished the other 20 miles late in the day. I planned to ride outside but a few projects took longer than expected so I hopped back on my trainer to knock out the last 20 miles starting at 5:30pm. I was pretty happy with my effort - 170-190 watts sustained in 5 mile increments with 1 mile "active recovery". My legs also feel like they are coming around again. They were feeling tired after yesterday's epic trainer ride, but today I can feel my second wind.
With all the riding comes laundry. I just threw in the second load of laundry this week, primarily consisting of my bike shorts. Apparently 8 pair of bike shorts are not enough when you go through 2-3 pair a day.
But now I'm showered, supper is almost ready, and my foam roller and tennis ball await to dig into my muscles after we eat. Ah yes. Another good day.
Weekly Goal: 400 miles
Distance Completed After Today: 250 miles
I felt pretty good today as I packed another 50 miles under my belt, or rather, under my legs. My plan was to split the mileage up into two pieces given commitments I had on my calendar for today. So I got in 30 miles in the morning, thanks in part to a spin class, and then finished the other 20 miles late in the day. I planned to ride outside but a few projects took longer than expected so I hopped back on my trainer to knock out the last 20 miles starting at 5:30pm. I was pretty happy with my effort - 170-190 watts sustained in 5 mile increments with 1 mile "active recovery". My legs also feel like they are coming around again. They were feeling tired after yesterday's epic trainer ride, but today I can feel my second wind.
With all the riding comes laundry. I just threw in the second load of laundry this week, primarily consisting of my bike shorts. Apparently 8 pair of bike shorts are not enough when you go through 2-3 pair a day.
But now I'm showered, supper is almost ready, and my foam roller and tennis ball await to dig into my muscles after we eat. Ah yes. Another good day.
Wednesday, February 9, 2011
400 Miles: Wednesday (Trainer PR)
Daily Goal: 60 miles
Weekly Goal: 400 miles
Distance Completed After Today: 200 miles
Well I set a new PR on my trainer today, thanks to the crappy Austin weather which consisted of all day below freezing temps, 20mph+ winds, and a dash of sleet and snow in the morning. I was bound and determined to ride 60 miles today so I could stick to my mileage goals for the week. That only meant one thing - get on the trainer.
My new trainer PR? 4 hrs, 58 minutes, and 16 seconds.
Here are the pros and cons with riding a trainer. It requires non-stop pedaling (no coasting) so your legs never really get a break if you want the odometer to keep moving forward. But at the same time, there are no external forces working against you (wind, road, etc.) so it should be "easier" to ride on a trainer than be on the road. I have to admit that being just a few steps away from the kitchen or bathroom make it pretty convenent!
So what did I do for 4 hrs and 58 minutes other than practice my singular cycling focus and mental toughness? I strategically positioned my trainer in front of the television and, with the TV remote resting on my aerobars, I watched:
2 mediocre movies:
"DragonBall Evolution"
"Whiteout"
2 sit-coms (2 of each):
"Who's Line Is It Anyway?"
"Seinfeld"
I also went through 6 bandanas, 2 complete wardrobe changes, 2 beach towels, 4 water bottles (3 filled with water, 1 with apple juice), and some additional caloric-filled snacks. Not to mention multiple trips to the bathroom!
My husband, Leary, came home around 6pm and I was still pedaling. He couldn't figure out why it was so cold in the house. I told him I shut the heat off around 2pm. Why have the heat on when I'm sweating bullets?
But I did it. I got today's mileage under my belt and I'm looking forward to getting back on the road tomorrow (fingers crossed)!
Weekly Goal: 400 miles
Distance Completed After Today: 200 miles
Well I set a new PR on my trainer today, thanks to the crappy Austin weather which consisted of all day below freezing temps, 20mph+ winds, and a dash of sleet and snow in the morning. I was bound and determined to ride 60 miles today so I could stick to my mileage goals for the week. That only meant one thing - get on the trainer.
My new trainer PR? 4 hrs, 58 minutes, and 16 seconds.
Here are the pros and cons with riding a trainer. It requires non-stop pedaling (no coasting) so your legs never really get a break if you want the odometer to keep moving forward. But at the same time, there are no external forces working against you (wind, road, etc.) so it should be "easier" to ride on a trainer than be on the road. I have to admit that being just a few steps away from the kitchen or bathroom make it pretty convenent!
So what did I do for 4 hrs and 58 minutes other than practice my singular cycling focus and mental toughness? I strategically positioned my trainer in front of the television and, with the TV remote resting on my aerobars, I watched:
2 mediocre movies:
"DragonBall Evolution"
"Whiteout"
2 sit-coms (2 of each):
"Who's Line Is It Anyway?"
"Seinfeld"
I also went through 6 bandanas, 2 complete wardrobe changes, 2 beach towels, 4 water bottles (3 filled with water, 1 with apple juice), and some additional caloric-filled snacks. Not to mention multiple trips to the bathroom!
My husband, Leary, came home around 6pm and I was still pedaling. He couldn't figure out why it was so cold in the house. I told him I shut the heat off around 2pm. Why have the heat on when I'm sweating bullets?
But I did it. I got today's mileage under my belt and I'm looking forward to getting back on the road tomorrow (fingers crossed)!
400 Miles: Tuesday
Daily Goal: 70 miles
Weekly Goal: 400 miles
Today was a great day to be on a trainer! At least that's how it turned out. I went to my usual two spin classes at 24 Hr Fitness - one at 9:30am and the other at noon. I worked to about 80% of effort in both classes so as not to fry my legs. I also rode on a bike in between the classes just to get in a few more miles. By the time I left the club, I had approx 45 miles under my belt. And I was HUNGRY!
After a huge lunch of a home made veggie burger, carrots and celery sticks, squash soup, rice crackers with fresh avocado, and 2 gluten free snickerdoodle cookies, I took a quick 20 min nap. I planned to add the remaining 25 miles on the road that afternoon but as I looked outside, clouds were rolling in and temps were starting to drop...again. The impending cold front was getting closer. So back on my trainer for the remaining 25 miles. I alternated every 5 miles - high cadence (95-100 cadence with 140-160 watts) and big gear (60-70 cadence with 180-210 watts). Even though I spent all my riding today on some form of stationary bike, I felt like I had a good workout and my legs are starting to feel fatigued. Yeay!
Weekly Goal: 400 miles
Today was a great day to be on a trainer! At least that's how it turned out. I went to my usual two spin classes at 24 Hr Fitness - one at 9:30am and the other at noon. I worked to about 80% of effort in both classes so as not to fry my legs. I also rode on a bike in between the classes just to get in a few more miles. By the time I left the club, I had approx 45 miles under my belt. And I was HUNGRY!
After a huge lunch of a home made veggie burger, carrots and celery sticks, squash soup, rice crackers with fresh avocado, and 2 gluten free snickerdoodle cookies, I took a quick 20 min nap. I planned to add the remaining 25 miles on the road that afternoon but as I looked outside, clouds were rolling in and temps were starting to drop...again. The impending cold front was getting closer. So back on my trainer for the remaining 25 miles. I alternated every 5 miles - high cadence (95-100 cadence with 140-160 watts) and big gear (60-70 cadence with 180-210 watts). Even though I spent all my riding today on some form of stationary bike, I felt like I had a good workout and my legs are starting to feel fatigued. Yeay!
Monday, February 7, 2011
400 Miles: Monday
Daily Goal: 70 miles
Weekly Goal: 400 miles
Today was a great day to bike! The weather was in the upper 50's but the sun made it feel warmer. I tried a new route - Lakeway up 620 to Anderson Mill and through neighborhood roads out to Parmer for an "out and back". Aside from the half mile "death sprint" on Anderson Mill due to single lanes and construction, it was a good route.
A few comments along the way:
Weekly Goal: 400 miles
Today was a great day to bike! The weather was in the upper 50's but the sun made it feel warmer. I tried a new route - Lakeway up 620 to Anderson Mill and through neighborhood roads out to Parmer for an "out and back". Aside from the half mile "death sprint" on Anderson Mill due to single lanes and construction, it was a good route.
A few comments along the way:
- I left home twice - I turned around after 2 miles to go put on warmer clothes and to get some gloves. Glad I did as it got cold when the sun was setting upon my return home!
- My powertap quit working after 43 miles.
- I'd like to say "thank you" to the other cyclist on Parmer who offered assistance as I just stood there on the shoulder. I was actually waiting for him to pass so I could go to the bathroom in the ditch!
- A hand gesture right back at the dude driving the brown pickup truck. Hey man...I turned into the driveway because I was just trying to get out of YOUR way so don't you honk at ME!
- Disco and dance music always make a good bike ride even better.
400 Mile Bike Week
Welcome to my RAAM "distance" training week! I'm shooting for 400 miles on the bike and my plan is as follows:
Mon = 7o miles
Tues = 70 miles
Wed = 60 miles
Thurs = 50 miles
Fri = 70 miles
Sat = 70 miles
Sun = 10 miles
Let's see how things go and fingers crossed that the Austin weather cooperates!
Mon = 7o miles
Tues = 70 miles
Wed = 60 miles
Thurs = 50 miles
Fri = 70 miles
Sat = 70 miles
Sun = 10 miles
Let's see how things go and fingers crossed that the Austin weather cooperates!
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