Still Lifting

So not much has changed since testing. I am still lifting a few hours a week. But, am transitioning to riding the bike more and more. Which I planned on doing anyways. Skiing is out since there is no snow. So its either been ride the trainer at home, lift and ride at the Y or, do a spin class or two. I plan on finishing the week with ten hours or so. After riding tommorrow morning we are leaving for the Kalahari in the Wisconsin Dells. After eating supper last night I went to the Bike Hub to order new shoes and a helmet. I never had a nice pair of mtb shoes and I cracked my helmet on a tree at Bairds last year. So whilst there I was introduced to the ">Schwinn Airdyne Challenge. A truly amazing piece of equipment. The results were 1 minute, 30 cals burned and, 1 mile traveled. Which is obviously impossible. I might try it again, you know when I feel like hurting myself. Its kinda like cutting yourself but, more painful and with more critism. I think that was my favorite part, the heckling. I think it took me a good ten minutes to recover. Hopefully it warms up outside soon. Can't wait to see Wrightstown again. See ya outside.

First Test

I performed my first wattage test of the season today. Effort was good, bike was good, HR was good, power was not good. Lets just say I had the power of a untrained poodle. Not sure what this says about my weight lifting program. On the plus side this was my third or fourth ride since the beginning of november. So there is room to improve. Oh and my lungs hurt. Get some.

Rad Refrence on Tosh.O

For those who don't know Rad is only the best 80's cycling movie. Thanks for clueing me in Luke. So I had to smile when there was a Rad refrence in a otherwise gay clip from Tosh.O. If you want to skip ahead its around the 3 minute mark. Enjoy.Web Reunion - Crystal Light Dancers

Tosh.0
www.comedycentral.com
Web Redemption 2 Girls, 1 Cup Reaction Demi Moore Picture

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Rest Week

Ok rest week what to do? Seem to have some upper knee pain this week. Think I banged it on tuesday? So I have just been iceing and pounding the ibuprofen. I think if I take friday off also I should be back to normal. Its kinda boring not going to the gym. So what to do lets take apart the squeaky bottom bracket! Half an hour later many dirty rags and greasy hands its back together. Though now I'm wondering if I should have cleaned the bearings themselves? Like this guy. They don't seem super smooth anymore. Maybe I'll order some new cups? We'll see. They have plenty of miles on them already. On the plus side my bottom bracket area is probably the cleanest its been since new. Starting to get the itch to start riding again. I think my training plan is keeping me motivated. So probably ski this weekend for sure. And if I feel really good I will test. If not I will test on monday. As you can see by the picture now I can say I have one fast part on my bike. See you outside.
Quick update. I also rotated my handlebars down so I could ride in the "drops" a little easier. I also raise my seat slightly. Something I tried on my other bikes last fall. Light spinning for half hour and then stretched. Get some sleep and see how I feel in morning.

The Off Season Part 3

Just finished my last max strength workout. Thank god. That was hard. Finished up with 460# on the leg press, 130# on the seated row and, 110# on the standing row. I might have been able to do 480# on the leg press but, I figured why push my luck. I finished with 7 reps at 460 which means my max must be around 540#. None of which means anything if it doesn't make me faster on the bike. It definitely took all my muscles to get that weight up so hopefully I recruited a few more muscle fibers. My next plan is to do muscular endurance lifting with 40-60 reps at a much lower weight. I plan on combining this with more biking and less skiing and elliptical. By the end of February I should be just biking. I am pretty happy with how my off season is going so far. I don't have the time to train like this guy or that guy. Not without getting a divorce and paying for a lot of therapy for my kids. But, they have different goals then I do. I am pretty happy being in comp. If I could move up to expert it would be cool but, I'm just not that fast. Right now I plan on doing 9 to 10 hours a week with a max of 13 or 14. That's all I can fit in. By the time summer rolls around I might be doing the time crunched cyclist plan. It all depends on how busy we get. Whatever you end up doing with your season, I hope you have fun. I am going skiing Saturday morning early at the camp and maybe I'll hit the trainer later in the day. Not sure about Sunday though kinda want to ride to wrightstown. But, not if the roads are wet. We'll see how things look. Next week is a rest week so hopefully I don't screw up my diet. The weight loss is going good. I do want to stuff my face at my work party next Friday though. Oh yeah I put my self portrait up because I'm told thats what all the cool cats do. See ya outside.

Junior X better watch out!

Myles riding the Rollers No Handed.

New Decade Same as the Old Decade

I hope not. The Ohs Ohs sucked. Went for a little ride with the guys on New Years. Sixteen Miles in 1:34. Pretty slow but, we picked it up the last half mile or so, had the old legs burning. Lifted on wednesday nite and skied 1:30 on thursday. So I was kinda worn out. The Picture is stolen from Shaun. I 'm the one with my arms in the air. Sorry I think I had too much coffee. Went well with the below zero windchills. Lifted again on Saturday. Hit 420# on the Leg Press. It is hard but, I should be able to hit 460# in a couple of weeks. I don't know if I am really building any strength or just using leg strength I already had. I didn't do any intervals on the elliptical and feel pretty good right now. I have found stretching right after working out really works well for me. Something about the muscles being warm maybe? Sunday I will be skiing with The Shoe at The Camp. I plan on doing at least 2 hours there. Then time to go home and watch The Pack play. My old neck injury kinda flared up again while I was lifting. I think I slept on it wrong last night and it didn't like me doing seated rows. I think I need to throw away my second pillow. I mean really why do we need to sleep with our necks bent at a 45 degree angle? Babies don't complain with no pillow. So why do we need one as adults? Probably just habit I guess. I am going to sign up for a spin class at the Y on mondays. That should start getting my legs ready to switch over to mostly biking toward the end of Febuary. I also reserved a hotel room for my family at the Kalahari in the Dells. Place is huge I love it there. Go if you haven't ever been there. I am going at the end of January. See ya outside.