Woof!
Thursday February 4, 2010
Stream O D Day:VO2 Max test calculation; http://www.youtube.com/watch?v=F6PnLA1bRuI
Well I lucked out and ventured out Wednesday for a 3 hr ride towards Lexington. Some frozen toes later(Elasta stashed my winter booties!), I made it to Levasy and back just under 50 miles. Most of the ride just never felt good. The cold just beats you up! Even the Ipod Rock couldn't help! Nevertheless it was good to get out and swerved and honked at for no reason and get some fresh air. It gave me a chance to check out the planned BSR Training Camp route and spot some dangerous potholes before and just after the Buckner City Limit Sign Sprint. The rest of the course was basically good except a few holes and the "emergency vehicles only" construction on Neccessary Road. I guess it is neccessary...literally. :-) Anyway at 38F, wind chill 32F and hand warmers in the shoe toes, it became unfun with just lite shoe covers. I hope to have a chance again with the heavy winter booties(now that I have them!). I haven't heard anything negative about the 72m Saturdauy and 81m Sunday tarining rides so I guess everybody is cool with it?! :-)
Elesta got her test results back from the Rockhurst VO2 Max test. Her results now trued up for a 22-24 yr(at peak) female athlete would have put her at pro level(when she was 22 yrs). The girl has an engine! But can she drive? :-) Anyway a good report.
With the weather going back to snow and blow, the future is spinny. It's getting into the serious time for major intervals!
Stay warm and keep training!
Nomistay!
Bone Dog
Thursday, February 4, 2010
Saturday, January 30, 2010
Birthday Master
Woof!
Saturday January 30,2010
Stream O D Day: Big George; http://www.in.com/videos/watchvideo-george-hincapie-5358091.html
Run mouse just below screen to choose other George videos. One of my all time favorite American cyclists.
Yesterday I turned 45. The good part is, I mastered up! The bad part is, this is still a strong class of Cat1-3s! This is my 6th annual license year, expanding from the tri world. And well, I do feel a bit like a Master class racer. Not in the fact of being an "expert" or super fast racer, but more that I have learned and grown in all aspects of cycle racing, from individual to team to event organizing and even my occasional officiating....I have learned a lot and continue to pick up something new every year. It's been a fun ride and considering its been over 1/7 of my life, a significant impact. Although an old fart, it may be the year to Cat up. Seams like the popular thing to do and a good stepping stone to mentally toughen and really dig deep. I'm actually ranked pretty good, mostly due to frequent racing in 2009. Time will tell.
I've been pretty busy on the job hunt with a few good interviews and in the waits for those and other possibilities. This has somewhat caused some alteration to the 6 day training with Mondays off. Still pretty much endurance training 2 hr/day with tempo and short efforts. I'm hopeful my base is solid but may cause a delayed performance peak. Subsequently I may race Masters, Cat 4 and Cat 3/4 Spring Fling and just treat it as training. The first couple of races will dictate my personal plan. If not in sprint win form, I would like to at least be in form to aid my brothers in arms.
Elasta visited Rockhurst College for a free VO2 max test today. I didn't make the cut since I take Blood pressure meds. A case where it did not pay to tell the truth! Anyway, it was a Computrainer incremental Watt resistance while maintaining a minimum 90 rpm test. This was the kind of test I wanted to do on B's computrainer. She goes back next Saturday, then they will give her the results. The weird part is she has to put flat peddles on for the next week. Should be some great data..Watts, HR, rpms, VO2, speed, etc.
This weather has been unaquively horrid! With no outdoor training weather in the foreseeable future, the stationary is unfortunately it! TG for videos and Ipods! But the stationary is actually very good for this startup training. Two hrs is equivalent to over 2.5 hrs on the road and better for steady endurance, tempo, muscle tension training and weight control/loss. And although I lack a power meter, I'm finding ways to train well without that info. Dare I say Spinny really likes me-He really likes me! :-) With testing meters available periodically from friends and calcs to estimate power, I'm feeling better about Spinny. And what choice does one have anyway?! Move to California for 3 months!? I wish!
Stay tuned for BSR Training Camp February 21 weekend details. Mark your calendar!
Nomistay!
Bone Dog
Saturday January 30,2010
Stream O D Day: Big George; http://www.in.com/videos/watchvideo-george-hincapie-5358091.html
Run mouse just below screen to choose other George videos. One of my all time favorite American cyclists.
Yesterday I turned 45. The good part is, I mastered up! The bad part is, this is still a strong class of Cat1-3s! This is my 6th annual license year, expanding from the tri world. And well, I do feel a bit like a Master class racer. Not in the fact of being an "expert" or super fast racer, but more that I have learned and grown in all aspects of cycle racing, from individual to team to event organizing and even my occasional officiating....I have learned a lot and continue to pick up something new every year. It's been a fun ride and considering its been over 1/7 of my life, a significant impact. Although an old fart, it may be the year to Cat up. Seams like the popular thing to do and a good stepping stone to mentally toughen and really dig deep. I'm actually ranked pretty good, mostly due to frequent racing in 2009. Time will tell.
I've been pretty busy on the job hunt with a few good interviews and in the waits for those and other possibilities. This has somewhat caused some alteration to the 6 day training with Mondays off. Still pretty much endurance training 2 hr/day with tempo and short efforts. I'm hopeful my base is solid but may cause a delayed performance peak. Subsequently I may race Masters, Cat 4 and Cat 3/4 Spring Fling and just treat it as training. The first couple of races will dictate my personal plan. If not in sprint win form, I would like to at least be in form to aid my brothers in arms.
Elasta visited Rockhurst College for a free VO2 max test today. I didn't make the cut since I take Blood pressure meds. A case where it did not pay to tell the truth! Anyway, it was a Computrainer incremental Watt resistance while maintaining a minimum 90 rpm test. This was the kind of test I wanted to do on B's computrainer. She goes back next Saturday, then they will give her the results. The weird part is she has to put flat peddles on for the next week. Should be some great data..Watts, HR, rpms, VO2, speed, etc.
This weather has been unaquively horrid! With no outdoor training weather in the foreseeable future, the stationary is unfortunately it! TG for videos and Ipods! But the stationary is actually very good for this startup training. Two hrs is equivalent to over 2.5 hrs on the road and better for steady endurance, tempo, muscle tension training and weight control/loss. And although I lack a power meter, I'm finding ways to train well without that info. Dare I say Spinny really likes me-He really likes me! :-) With testing meters available periodically from friends and calcs to estimate power, I'm feeling better about Spinny. And what choice does one have anyway?! Move to California for 3 months!? I wish!
Stay tuned for BSR Training Camp February 21 weekend details. Mark your calendar!
Nomistay!
Bone Dog
Tuesday, January 5, 2010
Winter Be Gone!
Woof!
Thursday January 13, 2010
Stream O D Day: http://bikeblips.dailyradar.com/video/vimeo-snowpenhagen-winter-cycling-video/
Sorry, a little late for Christmas!
Bonus Stream O D Day!: http://vimeo.com/8597651
Nice, Huh?
Elasta and I frequently talk about living in Denmark...biking for groceries, tea time, a pair of wool socks, whatever. Spain may actually be better with the warmth. I guess we are both romantics at heart!
Nevertheless life rolls on...and training. Pretty much on 2-3 a days. 30m early am bike,weights and 1.5-2 hr bike. Doing Hot Yoga about 3 times/week so sometimes doing 4 workouts. Yoga Lesson #3: Do not do leg weights, hard bike, eat huge 1 hr before doing 90 minutes of Hot Yoga!
I've pretty much incorporated a Chris Carmichael 6 day/week training program. I'm currently watching the 2004 TDF so that helps keep me going. I have a bunch of movies and some training DVDs. The program is mostly foundation miles with fast pedal, muscle tension and PowerStarts. Strangely there is some Race Simulation thrown in as well, once a week. I may venture out this weekend and deal with the slop...bike needs a cleaning anyway. The Streams above kinda get you in the mood!
Last week Elasta and I did a Sprint Power Test on BS's computrainer. Poor average and Fair max. Good thing is we both have a lot of upside! It was difficult to find the right start gearing with slipping and grabbing part of the game. We then did an incremental power increase and pretty much broke the max so not sure it was worth much on that test. No required minimum rpm pretty much turned it into a 40 rpm leg press! May try it again with a minimum 90 rpm min and get some data that way. Carmichael wants a 8 minute max effort from me, so may have to do that soon. Leg weights is a part of the program, stolen from the French Velodromers!
I wish I could afford a Quark Cinco power crank! Anybody got a cheap powertap for sale!
Job search continues! And waiting replies! Otherwise all is well. Keep spinning!
Nomistay!
Bone Dog
Thursday January 13, 2010
Stream O D Day: http://bikeblips.dailyradar.com/video/vimeo-snowpenhagen-winter-cycling-video/
Sorry, a little late for Christmas!
Bonus Stream O D Day!: http://vimeo.com/8597651
Nice, Huh?
Elasta and I frequently talk about living in Denmark...biking for groceries, tea time, a pair of wool socks, whatever. Spain may actually be better with the warmth. I guess we are both romantics at heart!
Nevertheless life rolls on...and training. Pretty much on 2-3 a days. 30m early am bike,weights and 1.5-2 hr bike. Doing Hot Yoga about 3 times/week so sometimes doing 4 workouts. Yoga Lesson #3: Do not do leg weights, hard bike, eat huge 1 hr before doing 90 minutes of Hot Yoga!
I've pretty much incorporated a Chris Carmichael 6 day/week training program. I'm currently watching the 2004 TDF so that helps keep me going. I have a bunch of movies and some training DVDs. The program is mostly foundation miles with fast pedal, muscle tension and PowerStarts. Strangely there is some Race Simulation thrown in as well, once a week. I may venture out this weekend and deal with the slop...bike needs a cleaning anyway. The Streams above kinda get you in the mood!
Last week Elasta and I did a Sprint Power Test on BS's computrainer. Poor average and Fair max. Good thing is we both have a lot of upside! It was difficult to find the right start gearing with slipping and grabbing part of the game. We then did an incremental power increase and pretty much broke the max so not sure it was worth much on that test. No required minimum rpm pretty much turned it into a 40 rpm leg press! May try it again with a minimum 90 rpm min and get some data that way. Carmichael wants a 8 minute max effort from me, so may have to do that soon. Leg weights is a part of the program, stolen from the French Velodromers!
I wish I could afford a Quark Cinco power crank! Anybody got a cheap powertap for sale!
Job search continues! And waiting replies! Otherwise all is well. Keep spinning!
Nomistay!
Bone Dog
Monday, January 4, 2010
Monday Hunker Down Planning session
Woof!
Monday January 4, 2010
Stream O D Day:
Rest Day today, so hunkering down on some wood heat, with Elasta and the rest of the gang cancelled from school due to the frigid weather. Of course Elasta must run....maybe I can get a drive shovel out of her as well? .....And Yes! I am official fire tender! Elasta will have me at Uber Abs(15 minutes of Abs-olute pain). Then ez weights and steam room/whirlpool. So not totally off day but very ez.
Hot yoga was brutal yesterday. 30 minute bike sweat in the am then 90 minute bike, shower then off to 90 minutes of Hot Yoga, chugging HEED in anticipation of cramps/dehydration. It actually ends up being closer to 100+ minutes with the early arrival on what I call the "Beach Experience" and ending "Cool down". While in "Beach" mode a regular in front of me came back and whispered she would posture so my mirror focal point would not be obstructed. I uttered something in the no problem/affirmitive, thinking to myself, I just hope to survive! and why do the real yogas have so much concern for me? "The Warm up" comprises of all the standing postures, in which the heater blew the entire time, on what I swear was directly on me. I stationed myself near the exit ramp, for a quick departure planned during the final "Meditation". Good thing, as after the so called "Warm up" my arms began to feel numb. I knew this workout would be tough with the timing of the bike immediately preceding. I began to pace and shortcut some postures. Fortunately the numbness subsided within a few minutes of pacing. I was in survival mode. I held my ice water bottle in my hand to try to cool down, hoping the instructor would not nark on me. Seams they have singled me out as a "Slacker", correcting me when I used my hand towel yesterday for gripping device and feet out of position today. Two yogas left without doing anything and several just sat there dying. It definitely cooled or rather infernoed down at around the 60 minute mark. Even the regulars were struggling. I really liked this instructor and picked up on a few key indicators which helped with the postures. But I really suffered. Elasta I found out afterwards had similar suffering and nearly bailed out. Lucky was pounding the water. I bet it was 110F. I waited for the instructor to leave(it's a respect thing), then dodged the departure waive to get into the cool shower first. I smiled, MF'd Lucky and hit the road. The people there are just great. The cold winter air felt exhilarating. Some members go every day. I hope to improve each day and would like to see how I would do with just this as the only workout for the day, after some serious pre-hydration. Main goal is to stretch and strength gain.
I looked over the race schedule for 2010. My contact at KCA says the 2010 Kansas Calendar should be out this week. St Louis Cycling calendar is already posted. Here's what I am looking at:
Calendars:
www.stlbiking.com/calendar
www.sunflower.com/~cmartell/kca/files/2009/2009kca_race_shedule.pdf
http://www.mobra.org/cgi-bin/raceSched.pl
Races(Bold are Primaries):
Feb 27- April 4: Spring Fling(7 races)
April 10: Gateway(St Louis) Tilles Park Crit(or Long/Hill Train)
April 17-18: Tour of Herman
April 24-25: GP Velotek Grand Prix(Peak Event)
May 23: MO State RR(Peak Event)
May 29-30: Tour of Wildwood
June 13: St Louis Grove Circuit Race(NRC)(Formerly Tour of Winghaven)
July 3-5: Tour of Lawrence
August 1: MO State Crit(Peak Event)
August 7-8: Tour of KC-Stage Race?
August 29: Sedalia Crit
Nomistay!
Bone Dog
Monday January 4, 2010
Stream O D Day:
Rest Day today, so hunkering down on some wood heat, with Elasta and the rest of the gang cancelled from school due to the frigid weather. Of course Elasta must run....maybe I can get a drive shovel out of her as well? .....And Yes! I am official fire tender! Elasta will have me at Uber Abs(15 minutes of Abs-olute pain). Then ez weights and steam room/whirlpool. So not totally off day but very ez.
Hot yoga was brutal yesterday. 30 minute bike sweat in the am then 90 minute bike, shower then off to 90 minutes of Hot Yoga, chugging HEED in anticipation of cramps/dehydration. It actually ends up being closer to 100+ minutes with the early arrival on what I call the "Beach Experience" and ending "Cool down". While in "Beach" mode a regular in front of me came back and whispered she would posture so my mirror focal point would not be obstructed. I uttered something in the no problem/affirmitive, thinking to myself, I just hope to survive! and why do the real yogas have so much concern for me? "The Warm up" comprises of all the standing postures, in which the heater blew the entire time, on what I swear was directly on me. I stationed myself near the exit ramp, for a quick departure planned during the final "Meditation". Good thing, as after the so called "Warm up" my arms began to feel numb. I knew this workout would be tough with the timing of the bike immediately preceding. I began to pace and shortcut some postures. Fortunately the numbness subsided within a few minutes of pacing. I was in survival mode. I held my ice water bottle in my hand to try to cool down, hoping the instructor would not nark on me. Seams they have singled me out as a "Slacker", correcting me when I used my hand towel yesterday for gripping device and feet out of position today. Two yogas left without doing anything and several just sat there dying. It definitely cooled or rather infernoed down at around the 60 minute mark. Even the regulars were struggling. I really liked this instructor and picked up on a few key indicators which helped with the postures. But I really suffered. Elasta I found out afterwards had similar suffering and nearly bailed out. Lucky was pounding the water. I bet it was 110F. I waited for the instructor to leave(it's a respect thing), then dodged the departure waive to get into the cool shower first. I smiled, MF'd Lucky and hit the road. The people there are just great. The cold winter air felt exhilarating. Some members go every day. I hope to improve each day and would like to see how I would do with just this as the only workout for the day, after some serious pre-hydration. Main goal is to stretch and strength gain.
I looked over the race schedule for 2010. My contact at KCA says the 2010 Kansas Calendar should be out this week. St Louis Cycling calendar is already posted. Here's what I am looking at:
Calendars:
www.stlbiking.com/calendar
www.sunflower.com/~cmartell/kca/files/2009/2009kca_race_shedule.pdf
http://www.mobra.org/cgi-bin/raceSched.pl
Races(Bold are Primaries):
Feb 27- April 4: Spring Fling(7 races)
April 10: Gateway(St Louis) Tilles Park Crit(or Long/Hill Train)
April 17-18: Tour of Herman
April 24-25: GP Velotek Grand Prix(Peak Event)
May 23: MO State RR(Peak Event)
May 29-30: Tour of Wildwood
June 13: St Louis Grove Circuit Race(NRC)(Formerly Tour of Winghaven)
July 3-5: Tour of Lawrence
August 1: MO State Crit(Peak Event)
August 7-8: Tour of KC-Stage Race?
August 29: Sedalia Crit
Nomistay!
Bone Dog
Saturday, January 2, 2010
The New Me
Woof!
Saturday 1/2/2010
Stream O D Day; Siberia Cycling : http://vodpod.com/watch/2606314-youtube-cycling-siberia
Wow, And another one bites the dust. I'm OK with 2009 being over, but not at the aggravated expense of one step closer to 45 yrs old! In retrospect it was a great year despite braking my scapula. I had a real good Spring Fling even though I deviated from my plan and tripled up(Masters, Cat 4 and Cat 3/4), on a couple of races, which messed me up for finishing better in Cat 4 and Cat 3/4. The Cat 3/4 crash, took me out of a race with a bum knee which along with the blizzard cancelled race helped nail the coffin. 8th Cat 4, 11th Cat 3/4 and a stole some points twice in Masters races, which helped Super tweak the series win. The Cat 3/4 win was great highlight, so not too shabby of a series for me. 4th in Cat 4 GP Velotek, I felt pretty good about as I have historically been a lousy stage racer. Joe Martin, I had a good road race, considering being dropped and fighting back hard, teaming up and regaining the pack to get in on the final sprint. Lesson: Never give up! I had fun at Wildwood with a 11th in Crit and 11th in TT. MO State RR was tough and I burned some candles chasing down breaks but finished. On Father's day enstead of opening gifts and eating a special dinner and drinks with family, I spent the day at the hospital with a broken scapula. One of the single lengthiest painful experiences ever. Although the smashed finger in the window nearly passed me out in 2008, this one had a lasting affect. Although back on the trainer within 4 days, I never raced again in 2009. The shoulder took as long or longer than expected. TKC could have been possible, but with the volunteer shortage and fitness not there, it made no sense. With 2008 marred with the hernia, I was dispointed with another major set back. Aside from that, marrying Elasta has been my single most best thing to happen to me, making 2009 a great and blessed year.
So who or what is the new me for 2010? The slate is clean and open to an infinity of possibilities! Discipline has started well so far. Three days running of 3 or 4 workouts per day. Today I biked twice and did hot yoga, courtesy of Lucky Dog's wedding gift. I do Yoga a couple of times a week at the gym, so it's not totally new to me. We showed up early to realize A) We forgot our Yoga Mats and B) the session is 90 minutes. Brikam Yoga is 26 postures, the exact same postures every session at 105F. It started out like lying on a nice warm beach and ended up feeling like a volcanic inferno! I was a friggin' sopping slippery soaked rat! Lucky for Lucky that he gave me the needed tips; towels, lots of towels and water bottles! It's a great workout, Lucky is actually pretty good at it, and the people there are great, which makes it fun. Anyway Elasta and I go back again tomorrow and have a one month unlimited card, so January will be a hot one for us!
So the new me plans to train more, drink less booze, win more and stay healthy! The last couple of years I have read Lance's "It's Not About the Bike" and "Every Second Counts" right around Christmas Holiday time. One of the lines that rings to eternity is "Pain is temporary, but giving up lasts for ever". How true that is for everything one does? The unfortunate part of training to win that I struggle with is the selfishness required to leave team mates behind or feeling slighted. My single most, and there has been several quotes from team mates comes from BB, who simplifies a champion's thoughts "I don't know, I hear the bell and something just clicks and I just have to be the first one across the line." A class act racer who shows up to help a team mate seal the Master's series by being the opponents Sprint Spoiler! So that's it?! The name of the game is pain, never give up and really believe I can be the first one across the line. I'm reading Chris Charmical, who BTW was a great cyclists. One key question is Does the Coach make the Champion or vica versa? The answer: Both. Mental strength alone will not make you a better racer. But believing, setting goals and trying like hell will make you better. I watched the Ironman on tape the other night. Athletes, some without limbs, just refused to quit. A 79 year old has made the cut 20 years in a row. It's always inspiring.
Race at the front, attack, just go for it and never give up! Oh yah and don't get hurt!
Nomistay!
Bone Dog
Saturday 1/2/2010
Stream O D Day; Siberia Cycling : http://vodpod.com/watch/2606314-youtube-cycling-siberia
Wow, And another one bites the dust. I'm OK with 2009 being over, but not at the aggravated expense of one step closer to 45 yrs old! In retrospect it was a great year despite braking my scapula. I had a real good Spring Fling even though I deviated from my plan and tripled up(Masters, Cat 4 and Cat 3/4), on a couple of races, which messed me up for finishing better in Cat 4 and Cat 3/4. The Cat 3/4 crash, took me out of a race with a bum knee which along with the blizzard cancelled race helped nail the coffin. 8th Cat 4, 11th Cat 3/4 and a stole some points twice in Masters races, which helped Super tweak the series win. The Cat 3/4 win was great highlight, so not too shabby of a series for me. 4th in Cat 4 GP Velotek, I felt pretty good about as I have historically been a lousy stage racer. Joe Martin, I had a good road race, considering being dropped and fighting back hard, teaming up and regaining the pack to get in on the final sprint. Lesson: Never give up! I had fun at Wildwood with a 11th in Crit and 11th in TT. MO State RR was tough and I burned some candles chasing down breaks but finished. On Father's day enstead of opening gifts and eating a special dinner and drinks with family, I spent the day at the hospital with a broken scapula. One of the single lengthiest painful experiences ever. Although the smashed finger in the window nearly passed me out in 2008, this one had a lasting affect. Although back on the trainer within 4 days, I never raced again in 2009. The shoulder took as long or longer than expected. TKC could have been possible, but with the volunteer shortage and fitness not there, it made no sense. With 2008 marred with the hernia, I was dispointed with another major set back. Aside from that, marrying Elasta has been my single most best thing to happen to me, making 2009 a great and blessed year.
So who or what is the new me for 2010? The slate is clean and open to an infinity of possibilities! Discipline has started well so far. Three days running of 3 or 4 workouts per day. Today I biked twice and did hot yoga, courtesy of Lucky Dog's wedding gift. I do Yoga a couple of times a week at the gym, so it's not totally new to me. We showed up early to realize A) We forgot our Yoga Mats and B) the session is 90 minutes. Brikam Yoga is 26 postures, the exact same postures every session at 105F. It started out like lying on a nice warm beach and ended up feeling like a volcanic inferno! I was a friggin' sopping slippery soaked rat! Lucky for Lucky that he gave me the needed tips; towels, lots of towels and water bottles! It's a great workout, Lucky is actually pretty good at it, and the people there are great, which makes it fun. Anyway Elasta and I go back again tomorrow and have a one month unlimited card, so January will be a hot one for us!
So the new me plans to train more, drink less booze, win more and stay healthy! The last couple of years I have read Lance's "It's Not About the Bike" and "Every Second Counts" right around Christmas Holiday time. One of the lines that rings to eternity is "Pain is temporary, but giving up lasts for ever". How true that is for everything one does? The unfortunate part of training to win that I struggle with is the selfishness required to leave team mates behind or feeling slighted. My single most, and there has been several quotes from team mates comes from BB, who simplifies a champion's thoughts "I don't know, I hear the bell and something just clicks and I just have to be the first one across the line." A class act racer who shows up to help a team mate seal the Master's series by being the opponents Sprint Spoiler! So that's it?! The name of the game is pain, never give up and really believe I can be the first one across the line. I'm reading Chris Charmical, who BTW was a great cyclists. One key question is Does the Coach make the Champion or vica versa? The answer: Both. Mental strength alone will not make you a better racer. But believing, setting goals and trying like hell will make you better. I watched the Ironman on tape the other night. Athletes, some without limbs, just refused to quit. A 79 year old has made the cut 20 years in a row. It's always inspiring.
Race at the front, attack, just go for it and never give up! Oh yah and don't get hurt!
Nomistay!
Bone Dog
Wednesday, December 30, 2009
Resolutions!
Woof!
Wednesday December 30, 2009
Stream O D Day: Johnny Cash & Pain!; http://www.youtube.com/watch?v=D-KueBsUAEo
Read O D Day: Reso Basics; http://www.bicycling.com/article/0,6610,s1-4-41-18326-1,00.html
OK, I hope all are or have had a great Holiday and have been thinking about weight, fitness and form. With that here is my 2010 (Bike Specific)resolutions:
Train twice a day to peak for the Spring Fling Crit Series.
No Alcohol Jan 1 to post first race Spring Fling Series(Feb 27). Uhhhhhggggghhhh!
Win at least one race in the Series.
Win at least one major road race.
Get down to 162 lbs(at 172 now) and maintain through Fall.
Listen more and talk less!
Maximize team tactics.
So two a days started today. 45m am spin then 1-2 hr afternoon/evening training ride. Am ride is for weight loss. Just doin' the base build thing right now. I actually went to the gym also and focused on core body/abs. Yep three O days. I'm trully kinda doggin' it a little with a hurt back that I am getting chiro treatments the last several days. It seams to be getting better each time he nearly breaks my spine! Elasta is my Training Opus...the true epidimy of "Just Do It!"
I plan to also include more structured stretching, particular the hip flexars and hammies. Hurry up Spring! Which BTW, mark your calander for BSR Training Camp weekend Feb 2o. Should be another real good one...hopefully no snow this year!
Thoughts and prayers for Bro's wife who continues Cancer treatments. Keep up the well wishes and support.
Train hard!
Nomistay!
Bone Dog
Wednesday December 30, 2009
Stream O D Day: Johnny Cash & Pain!; http://www.youtube.com/watch?v=D-KueBsUAEo
Read O D Day: Reso Basics; http://www.bicycling.com/article/0,6610,s1-4-41-18326-1,00.html
OK, I hope all are or have had a great Holiday and have been thinking about weight, fitness and form. With that here is my 2010 (Bike Specific)resolutions:
Train twice a day to peak for the Spring Fling Crit Series.
No Alcohol Jan 1 to post first race Spring Fling Series(Feb 27). Uhhhhhggggghhhh!
Win at least one race in the Series.
Win at least one major road race.
Get down to 162 lbs(at 172 now) and maintain through Fall.
Listen more and talk less!
Maximize team tactics.
So two a days started today. 45m am spin then 1-2 hr afternoon/evening training ride. Am ride is for weight loss. Just doin' the base build thing right now. I actually went to the gym also and focused on core body/abs. Yep three O days. I'm trully kinda doggin' it a little with a hurt back that I am getting chiro treatments the last several days. It seams to be getting better each time he nearly breaks my spine! Elasta is my Training Opus...the true epidimy of "Just Do It!"
I plan to also include more structured stretching, particular the hip flexars and hammies. Hurry up Spring! Which BTW, mark your calander for BSR Training Camp weekend Feb 2o. Should be another real good one...hopefully no snow this year!
Thoughts and prayers for Bro's wife who continues Cancer treatments. Keep up the well wishes and support.
Train hard!
Nomistay!
Bone Dog
Friday, December 18, 2009
Fried Day
Woof!
Friday 12/18/09
Stream O D Day: Cycling Around the World: http://www.youtube.com/watch?v=Oof1ZYKWE60
Link O D Day: RadioShack Schedule-No Giro?: http://www.facebook.com/pages/Johan-Bruyneel/197388161576v=app_2344061033&vm=all&s=20&hash=adc4b307e167012d980cb30886c38592#/pages/JohanBruyneel/197388161576v=app_2344061033&vm=all&s=0&hash=eb6ef4098a8d69e4b3a5e2782ea36733
Had a TKC meeting. Will pitch the volunteer gang rally need at the annual BSR Holiday Party. Will TKC Live on? Looking for a good TT Course, so let me know if you have something doable.
So back to training....sticking with the monday;chest/tris & yoga, tues:bike, wed:back/bis, thurs; bike, fri:legs/abs(added bike), sat: bike long(er), sun: bike long(er) & yoga. Hot yoga all January, so schedule will change somewhat. By then I plan to crank up the heavy leg workouts and extended bike time. I have a borrowed set of rollers from Dairy Dog, but have not tried them yet. Not sure I want to! Heard a few horror stories of riding through windows, coffee tables etc. It looks simple and harmless enough...something about actually riding but inside a width of 1 foot just seams unatural, but what's natural about a fixed trainer?
Hurry up spring!
Nomistay!
Bone Dog
Friday 12/18/09
Stream O D Day: Cycling Around the World: http://www.youtube.com/watch?v=Oof1ZYKWE60
Link O D Day: RadioShack Schedule-No Giro?: http://www.facebook.com/pages/Johan-Bruyneel/197388161576v=app_2344061033&vm=all&s=20&hash=adc4b307e167012d980cb30886c38592#/pages/JohanBruyneel/197388161576v=app_2344061033&vm=all&s=0&hash=eb6ef4098a8d69e4b3a5e2782ea36733
The Radioshack gear looks stupid. Sorry Lance, I hope the feedback gets a change.
Chit, it's been awhile. Let see...quick update; marginal training-mostly for fitness. Job search continues. Elasta and the gang is all well. Shack Bro's better half chemo in 2nd round-keep up the positive mojo, prayers and thoughts!Had a TKC meeting. Will pitch the volunteer gang rally need at the annual BSR Holiday Party. Will TKC Live on? Looking for a good TT Course, so let me know if you have something doable.
So back to training....sticking with the monday;chest/tris & yoga, tues:bike, wed:back/bis, thurs; bike, fri:legs/abs(added bike), sat: bike long(er), sun: bike long(er) & yoga. Hot yoga all January, so schedule will change somewhat. By then I plan to crank up the heavy leg workouts and extended bike time. I have a borrowed set of rollers from Dairy Dog, but have not tried them yet. Not sure I want to! Heard a few horror stories of riding through windows, coffee tables etc. It looks simple and harmless enough...something about actually riding but inside a width of 1 foot just seams unatural, but what's natural about a fixed trainer?
Hurry up spring!
Nomistay!
Bone Dog
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