Monday, December 28, 2009
Now to decide if I want to do the New Year's Eve Cross Race... Anyone want to go?
Sunday, December 27, 2009
I know my core is wishing for a little more work and a lot less Christmas goodies. I really like Graeme's Cyclo-SPEED core blaster. The power wheel can make those abs hurt. I think my fitness has not slipped too far, but the need to get my off season plan started is beginning to rear its head. I know that I'm enjoying the Sufferfest video's, they are different that most anything else out there and feel less like a work out. The Cyclo-SPINS are focused and very very good to get one focused on training schemes.
Sunday, December 6, 2009
Sunday, November 22, 2009
The abusurdity of North America and autos, the Cash for Clunkers in the US the largest majority of trade-ins were Ford F-150 FOR... Ford F-150's for the total savings of 1 m.p.g. I have a 2003 GMC Pick-up which pulls my work trailer, would love to have a more economical Sprinter Van. That aside, the 2003 Pick-up is smaller than than the new GMC pickups by about 4" and a good 10" smaller than the new F-150's I'm comparing 2WD's only. The 4WD's are considerably larger. Why? Up here in Canada everyone's so politically correct sounding, BULL Canadians are just as Red Neck, prejudice and wanting to be Macho as Americas... NOW don't get me started on SUV's They are ABSURD! and the largest majority of the drivers DO NOT know how to drive such a large vehicle.
OK... Onto bike commuting. I logged in 50 kms. this week commuting, most trips 5 kms or less one way (all destination stops). I saw, and I've got to find the research or I'm going to do the math, that everytime you start your car it costs $35-$50 then add the fuel, and at 5 kms city driving, and I hit all the lights red, fuel economy is low. Math says I saved myself $350, not immediate savings as part of that calculaion is tire wear, oil, etc. Plus immediately about $10 in fuel. I'm spending this winter about $35 to re-cable the old red commuter, and looking into getting a trailer to get groceries and other consumables... What about showing up at a customers house ready to trim the house with a chop-saw on the back of a bike? I don't think the guide-rails would fit, but other tools would... Hmm...
I think I may find an alley here in Brantford, have a cameraman walk right in front of me while I rant waving my hands right in front of the camera and make Dramatic sharp turns...
The write a book titled "A Book, about stuff" NOT that I would be copying anyone in particular...
Wednesday, November 11, 2009
Sunday, September 27, 2009
I am planing on doing The Ride for Refugees next weekend October 3rd, and currently I'm looking for sponsors! This raises money for International Teams which in turn supports and helps relocate refugees around the world. I have participated in this the last two years and have enjoyed the ability to use something I love to raise funds for something so important that makes such a profound effect on people's lives.
I have raced the last two weekends and will be doing a write up on those later this week but with time and days short, I've got to get out and service and clean my cross bike tonight.
Sunday, September 13, 2009
The shifting was good on Saturday but I never adjusted the limits on the derailleur so on Tuesday night before I hoped to ride I worked on the bike and it was dark by the time it seemed OK THREE days to test ride left. Wednesday I went to Pairs Lions park and rode the "cross" course to practice turns and descents (my weakness). Shifting was jumping, so a friend let me barrow his XT rear TWO Days to test ride left. Thursday I put on the less used (never been in a cross race) XT rear and the shifting was nearly perfect, off to Paris Lions Park with tools in the car. Got the shifting smooth as silk. And I was going up the hill quite nicely and beginning to go much faster down the crappy sandy hill. ONE Day to clean and find all my cross paraphernalia (I have a big mean cow bell to be loud!). Friday night everything at the door, directions on the PDA to the More Cowbells Race, which is one of the few true Euro cross style races in Southern Ontario..
Saturday, up and coffee, run the dogs with the bike, back home have a protein shake, pack and leave by 9:00 a.m. ON the road the PDA has a Fatal error (2003-ish Palm) and I had to turn around turn on the computer and print out the directions...
I get to the race, go register, get my numbers, head back to the car pin on three number plates, change inflate tires to 40 psi (seemed a good starting place). and off to the course, rode around about half of it and then off the start line as I see everyone already there! (No real warm up).
Get a poor start, and figure OK I can get warmed up and catch back up and at least get through most the field... First 180 corner I roll my rear tire... snap it back on, the guy in front of me wipes out and I squeak past him. Next corner is 180 so I don't pile around, and of course everyone's been MTB Racing so I'm off the back again. Catch up and another 180, caution again because of rear off goes the pack... OK I'll catch everyone on the strait a ways get ahead and then drop down a bit in the zig-zags... I do pretty good on the technical bit but I'm not warmed up and I don't even feel like I'm racing. I can pull right up to the pack pretty easly but the motor just in warm up mode. This goes through the end of the first lap on through the second lap. Right after the lap mark is a double barricade, and on the third lap I remounted and bounced back on the saddle, and rolled the rear tire completely off... OK I'm not going to get into the pack and take out anyone just take out stragglers. I'm now on a training ride. Lap 3, 4, 5 I'm riding around and on lap six I felt the motor kick in and then I was getting upset I could not hit the corners hard but I flew on the strait a ways. I had no intention of being Lapped if I felt this good, rear tire rolling or not. I ended up not getting lapped 17/20 (w/ one DNF). After the race I felt like I was just ready to start (with fresh wheels of course!). ARGH!!!
I got home and took the Tires off, and cleaned the rims, with lacquer thinner, and went to bed with a headache! Monday I'm buying a can of Victoria glue tomorrow and I do believe I'm going to be doing Tubular Gluing the Belgian Way.
Next week I'm headed for the podium... at the Valley Park Cross Race. I like this race but they seem to put out barricades everywhere, I think every club member makes one and they use them. It won't be easy seems a lot of M1's are racing M2 this year, but that did not seem to stop me last year.
Just a note on Tubular glue, its not what it used to be. I had a pair of wheels in the basement which I took off 25 year old tires about 5 years ago and I had a hard time, my other cross wheels which I glued up two years ago and inadvertently left a home, the tires came off like they weren't even glued on. SO Note to self, next year reglue tires, before first cross race!
Wednesday, September 2, 2009
Back to the Century. Our group has developed quite the spectrum of riders who are in shape and fast to those who are not, so we have been riding to Roberts Rules of Riding... Robert is one of the riders who has been cycling as long as I have been but been constantly racing, he lives by the bike almost. RRR states that the first forty-five to hour is to stay together and then "fast guys" can take off. We have discovered Map my Ride and now people are mapping rides with a longer and often more challenging ride, and a shorter version which often cuts off at around the hour mark, for the Saturday and Sunday rides. Everyone's been happy. So I mapped two rides out one was the almost Metric Century which in reality had some pretty good hills on it, oops. and the Imperial Century or for the pure Canadians in my group a plain ol' 162 km ride.
Day before the ride, Thunderstorms! all night long, that morning at 8:00 gray and questionable... what the hell, it's taken all summer to plan this and darn if I'm letting the opportunity slide and if does rain, we can bail. Everyone showed up... but only four w/ bikes and a ready to ride, one of them was on his cross w/road wheels and going to cut off a the shorter version... So out we went in the rain with possibility of thunderstorms, what were we thinking? On the hills we went strong and Robert (of RRR fame) spoke to all that not to get near your LT! around in the wet we went all feeling great, it was nice and cool and little wind, with light rain, no real sign of thunderstorms. We dropped off Andrew on the"almost metric" and the sun just creeped out, Jacques phones and says he is going to meet us on the road, which after more than a few phone calls and Jacques zig zagging trying to get us we connected in a town called Harley (we always end up there for some reason), I missed a turn and we ended up riding this route instead. By then the sun was out and it turned out to be a FANTASTIC day.
The only thing of this ride is of the three of us who did the full century, Robert bonked or got sick and was one sad kitten and had to be pulled in... Now he's had been out for the last two years with a major break in his leg with an on going saga of infections etc. So for the fact he is able to ride and is back racing all is good. Despite this we hit kilometer 162 (which is 100 miles) at 4:58, and that was one of the desires was to do this in 5 hours. We could have done it in about 4:35/4:40 if all had gone well. I ended up with 180kms. under my belt and felt I could have kept going, as could have Randy the other one of the three, last night Jacques was kicking himself because for his 110km jaunt around he felt fantastic and wished he had just faced the rain and rode.
What did I do for fuel? Well, last year I had a couple bottles of Hammer Heed and a 6 hour bottle of Perpetuem, but for some reason Hammer Nutrition is not being that well distributed up here and I was not going to make a special trip to the one bike shop I knew had the product. So I took and mixed 1-1/2 scoop of whey protein, six E-Load electrolyte "portions" (Just and aside E-Load is now a sponsor of my friend who is a very fast and good marathoner), and about a teaspoonish of Glutamine (Graeme suggested it for winter training to keep the mind clear in the 1hr spin classes)... It did not taste too good but I felt great and I felt like I was well fueled. I also had my Hammer Gel as needed.
It turned out to be a great day and it is always great to get a goal accomplished!
Friday, August 14, 2009
Just a reminder when your in the slumps, or trying to get in something before the hectic day starts Greame's Cyclo-IN-5' series are the ideal... Just ended up doing a mix of 4 this morning hitting some specifically needed area's as Cross Season is JUST ONE MONTH AWAY. I've got to get on my cross bike YIKES!
Here is a YouTube Video that will help your Performance! It's not me now that I've got my carbon Bling machine.
Sunday, August 2, 2009
I went to my LBS to get a new tube and bar tape. Jeff "the mechanic" (he has no last name... LOL) told me about Tegaderm Hydrocolloid, I just got the Tegaderm film which is about a third of the price as the ones with Hydrocolloid. These are thin films which let the air and moister get out, keep out bacteria. I did get one with a pad for my shoulder which is still oozing. There is a pharmacy in town which sells fancy bandages by ones'. In Canada the one with Hydrocolliod in a 4" x 4 3/4" was about $7.00 (I did not see it at the store), the plain Jane was $1.60. My wounds are not that deep, I think the Hydrocolliod is for deeper, but not too deep. It was a bike shop guy who told me, and the pharmacist (I assume that's what he was) was not too knowledgeable on Road Rash and the Hydrocolloid pads. I Googled it and got a bit more info.
I now have a thin film on my butt and shoulder and they are flexible and are not curling on my undies or shirt. I'll keep you posted on how much quicker I heal (I have two scratches on my knee, one covered and one open).
Sunday, July 26, 2009
I had on my very cool FCA Endurance jersey and when work picks up again I'm ordering the shorts (gotta look good). We finished up by stopping at another coffee shop and had a double espresso and cheese fritter (not true recovery fuel, but hey once and a while).
I'm playing around with Map My Ride... not willing to pay for the bouncing around it does, I assume it'll get better but it is a pretty cool way to share a ride.
Thursday, July 23, 2009
I only rode the course three times, the race is 8 times. I "Mapped" the ride three times instead of one for the Tour competition.
Tuesday, July 21, 2009
They have been showing the power output and HR on the climbs. I have figured that I could do what they have, sitting in the pelaton, not doing any work. BUT these guys are doing day in and day out. So don't look for me to be in the pro pelaton anytime soon... Darn my hopes of a come back are shot.
On a more realistic note, the Provencal road race is this Sunday. It would appear the finish is down hill, but I think that it will finish fragmented, and I can stay up towards the front. The big concern is the weather, rain and thunderstorms are in the forecast. This summer if there has been a rain forecast it has rained. Riding with buddies in the rain is good, as you almost have every move they will do memorized, racing with a bunch of older guys, in the pouring rain stoked on watching the Tour for three weeks... Priceless. I have a lot of reserve on racing in such a race... especially after some of those pro's have taken nasty spills.
Wednesday, July 1, 2009
To do this I figured I wanted to get a good hard work out. Days are longer so I took a good long warm up and rode out to my favorite hill ride. I did 3x z4 8' up and over hill repeats (this hill climb takes me about 4.5 to 5 minutes to get to the top then a false flat and then down on the "ridge" so it's a climb and a true interval effort. I finished up going home via "Old Ancaster Road" a nice winding hilly road.
Results my climb was at 425 for the 4.5 minutes except the little dip on the climb, so I should go easier at the beginning ride harder at the "dip" and then back at it, and I would climb the hill faster. Then on the last 3.5 of the interval I dropped to 300. My HR stayed at a constant upper end of z4 moving +- 2 beats. On Old Ancaster at the really good climb part I had 650 for 2 minutes, HR in z5 I just wanted to see how much power output I had on that route.
What do I think of power? at about $1200 its expensive training tool. Would I like to train with power? Yes, if the price comes down, I can get my hands on a wired used unit, or my business just takes off (see NEW website below) and I have disposable income. All that said and done, HR training using the tried and true build method with recovery periods has put me at the top of my game.
Sunday, June 14, 2009
So Tuesday night I knew I wanted to do something w/ hills and my favorite hill interval takes 30 minutes drive to get to (which cuts into riding time). So I picked a ride with a lot of rollers, now I should mention I tried a shorter version the Tuesday before but I was way too tired from work and I was not dressed warm enough, so this week I made sure I had my leg mojo on (Sports Blam) so I would not wimp out. I took a nice long warm-up to get to the really good rollers, and did 3x 10' z4 rollers (10'); then rode through a couple of the nice little towns in Southern Ontario, and got headed in the direction of home, and did one big massive flatish road 20' z4 interval, and then cooled down for 25' on the way home. So I had an 80 km ride that was very enjoyable and was a fantastic workout.
NOW I do wish I could sound like a Cyclo-CLUB fanatic and tell you all that I did COOL in 5' when I got home, but "My Bad." I did do my SPEED AB work out and BREATH on Wednesday a.m.
Saturday's group ride I rode a few Massive effort chunks and made everyone wounder what the heck I was on.
SO, I'm training a little less structured this summer than the past two but I'm defiantly stronger, never mind add in the new (to me) bike and not many people can keep up with me... Oh I love going FAST!!!!
Monday, June 8, 2009
With this year not working too well as far as getting work, I bartered for a very nice 3 year-old bike. I like it a lot. I wanted to race some more but that's money spent on entry fees and on travel, the closer races I could do are just a little boring, a 17 lap "road-Crit" I did crits when I was twenty, I won Crits then, I want longer loops, some kind of strategy. Not offered in Southern Ontario w/o travel and over nighters. May be next year.
The bike... a Specialzed Tarmac S-works. It's sweet w/ 404 Zipps. I plan on a pair of Nuvations when work picks up once again. It helps me beat the snot out of my friends. (along with a few hill intervals, CORE work, and staying on FUEL!)
Saturday, May 23, 2009
The next bad thing is the guy behind him went down too, and thought all he got was a red mark on his leg from the wheel, tonight his wrist is swollen. They were both in a pile when we turned around. Its one thing to see the pro's go down but when its in real life and your buddies its not good.
Today could have been one of those days you talk about for a week feeling good about yourself, now its "The Ride" where Greg has been installed into the "I broke my clavicle while riding club".
Saturday, May 9, 2009
I've been busy with work and even a bit of training. Next week is the Niagara classic, with the dreaded Effingham hill. My race is 6 laps for a total of some 75 kms. I've been training like a mad man, I'll save the total details but z4 Hill repeats have been one biggie. I've included what I think is from Map my Ride elevation from the race PDF, and from my Polar "the Hill" itself. Last Saturday I was able to pull away from everyone... several guys were out preriding the course. I will have a race report next week. I might even get photos of my bike in there too.
Sunday, April 26, 2009
I began Monday a.m. Cyclo-ZEN 30' Recovery Yoga to get the stiffness out of the Paris to Ancaster mud, and final 2.5km feared "climb".
Tuesday morning I started the day with SPEED-Ab Blaster (I always do this at least once a week) and as the day cleared I tossed out my trainer ride and did 4x z4 Sydenham Hill (8'). Whew.
Thursday a.m. I began the day with 3x ZEN 8' Power Routine, and finished off the morning with IN 5' Loose. Then in the evening I was going to do SPIN class #7 that night but it was warm and nice and I fired up the BBQ and had Steak, potatoes, green Beans and a BEER (YUMMY)
Friday Morning I knew I wanted that SPIN Class #7 under my belt and did it. NOW so far this week I've not felt tired and have slept well and recovered well.
So Saturday morning was planned a group ride and these tend to be "moderate" Phtt. not this morning, the weather was warm (first day w/o arm warmers, wooly booly's, beanie or anything else to keep me warm. But the WIND. I pounded the peddles... we lost two, and on the way back with a tail wind my friend had to have me give a 5' breather so everyone could recover... I came home and realized I was tired! I did a myofacial release that night and this morning I still woke up stiff and did my ZEN 30' Recovery Yoga. Tomorrow's off the bike, just abs work, then on again Tuesday!
Monday, April 20, 2009
We had a COLD & WINDY ride. I had on three layers on top and my leg mojo to keep them warm. I ended up getting bumped back 20 (121/1315) places from last year overall, and then remained the same place in my age group which is 33/361. With that I did finish with or ahead of my fellwo M2 category crossers and rodies. Lots of new young bucks I guess. I love cross but I sure rode the mud sections poorly. That being said, I had not ridden off-road since my broken collar bone last fall, and I did not set up the bike for riding the race till Thursday night.
My good training buddy Greg is just behind me there in the blue. We converted his road bike to handle the course, he ended up getting stuck in the mud toward the end; but I think I've convinced him that he should get a cross bike and possibly do some racing this year.
Well, a friend sent me a connection to a video of the 2008 P2A at the Powerline mudslide, I'm at 3:23. It was muddier this year and I had a nice little endo going down.
BTW this morning started off with Cyclo-ZEN 30' Recovery Yoga so I could get some of that stiffness out of my body.
Monday, April 13, 2009
Work is going well, and I've been busy so the blog suffers. I'm hoping for race photos to show up somewhere, lots of people were taking picks, otherwise I'll just post a bike photo.
Tuesday, March 24, 2009
This is good. Tonight with cold weather 1°C with a strong head wind 27 km/hr ave. going out, 45 km/hr ave. coming home. I got in my two 15 minute zone 4 intervals. whew... I'm ready for summer, warmth, and a lot less clothing!
Saturday, March 21, 2009
Well, dad was impressed, he is a M.D. and reads a lot, and he read a study done on people who have done "ballancing" tasks during their life and how much mentaly healthier they were, and the had exersize recomendations (not as exahustive) to do. He could not say enough good words about that workout routine.
That said, today when it was cold out, rather than bundiling up and just riding, or doing Spin class #7, I did my week 1 of Build Neuro workout, and used my rollers for the cycling section to make me that much smoother and "more in touch". Good ride, and I can stand out of the saddle on the rollers now for 40"!
Friday, March 20, 2009
Monday, March 16, 2009
By following the Hammer Nutrition riding protocol I would weigh in at 177-8 lbs ready to race. Which is VERY good given I've got 5 weeks before P2A, which is an A-Race.
On to real work...
Monday, March 9, 2009
For my Fat-Loss week I chose to do the Cyclo-SPIN 5 to try and test my LT/Zone 4. The first time I thought it was just a Zone 4 workout, this time I went back and did the testing again.
With such a short warm up my first round is just the warm up, the second one was "OK" I thought my LT was around 171-2. on the second run, never felt like I was going to get in trouble, nor did I ever feel I was pushing that hard, I was 1 minute behind Graeme on the second round and two bpm below him. My uncertainty is either:
1.) I'm so used to thrashing my body I don't feel trashed out,
2.) my LT is higher than I think and I should try to "pop" during the test...
So to date I don't know if I'm doing this class right or wrong.
Day one done on the Fat Loss Bootcamp.... Frustrated.
Sunday, March 8, 2009
I just made my first "formal" training plan for the new season.
This week is going to be a Fat Loss week. I went to the boot camp Advanced and its "kicked up a notch" from the Cyclo-FUEL plan. Food still the same. I should have expected this when Graeme said the Spin #5 would make a great day 1 workout, and since I did not understand that it was to be the upper end of z4 not a z4 "training" class I haven't gotten a good maker yet. Tomorrow morning, first thing after doggies been fed. The labs will behave I hope Miss Mai (Elli-Maihem) will. See above when she got in the garden last summer. Back to training... This will lead up to the Following week beginning Build.
All that in anticipation of the Paris to Ancaster which is more than a month away. I have set my goal very high in lew of last falls success in Cross (san broken bones), and I'm feeling what Cyclindad felt this morning already. I was 109th with the wrong gearing and a slow start, I had to run the whole of the final hill (not good it is ridable, especially with the new 11-32 cassette I have. and slow running for me). My goal is to get into the top 50 that's 10 minutes off of last years time, no mistakes, no mechanicals, and a better mindset than what I have today...
Saturday, March 7, 2009
Today was the first coffee shop ride with the "Brantford Boys." Ah... Ed N. I know better, but I started out keeping up and then told my self, NO NO NO, the Paris to Ancaster is far more important than being up front "where I belong" so I dropped two zones and flew off the back, and did quite nice. The irony is a was not much more than a minute behind the guys back to the coffee shop.
Now in November, I got a pair of Ironclad Cold Condition Gloves from Cyclo-Club and Josh. Yester day it was +14°C and the gloves were good, and comfortable. Today it was +3°C and I have come to the conclusion that an Origon Winter is a lot warmer than a Southern Ontario Spring. My hands were sore, I was cursing, they hurt so bad (they still hurt). Now in the fall at +3°C they would be great, but the grounds still frozen and ice is still in the woods so the wind is cold plus it was wet out there today.
Monday, March 2, 2009
Saturday night I did the full Spa treatment to get all the garbage out of my legs, and boy I was amazed how good my legs felt afterward. Sunday I did Kates ZEN-30' Recovery Yoga. Today I plan to do Cyclo-ZEN Fix the Back Flexibility. Any time on the bike/trainer/rollers will be a z1-z2 easy spin!
This weekend is supposed to be +9°C! Which means a nice ride outside. Next week my desire is to to the Fat-Loss boot camp, to drop just a bit, and get ready for a build session and the first two races of the year. I think I'm going to start racing some road again this year (after 20 year absence from it).
Thursday, February 26, 2009
Beans 'n' Rice
beans, main dish, Rice
1 tsp canola oil
1 onion; chopped
1 clove garlic; chopped
1 tsp chili powder
1/2 tsp ground cumin
1/4 tsp celery seed
114 tsp black pepper; freshly ground
1 can (19 oz) tomatoes
2 cups red kidney beans; cooked
1 cup brown rice; or white, cooked
1 tsp worcestershire sauce
1 green sweet pepper; chopped
1/2 tsp salt
1/3 cup cheddar cheese; shredded
fresh cilantro; chopped or parsley
- In large saucepan, heat oil over medium heat; cook onion and garlic,
stirring occasionally, for 5 minutes or until onion is translucent. Stir in
chili powder, cumin, celery seed and pepper; cook for 1 minute.
- Add tomatoes, beans, rice and Worcestershire sauce; stir well. Bring to
boil, reduce heat and simmer for about 20 minutes or until most of the
- Stir in green pepper. Cook for about 2 minutes or until heated through.
Season to taste with salt.
- Garnish each serving with cheese and cilantro.
CUBAN BEANS & RICE
(sometimes called Moors & Christians)
- In place of kidney beans, use 2 cups (500 mL) cooked black beans.
Notes: Full of Beans, 95
Yield: 6 servings
Monday, February 23, 2009
I have been enjoying the IN 5' series, as they can be pieced together and make a good 10' warm up and cool down. The Sufferfest does not teach you anything but pain... I know what I need in warm up and cool down. I then grabbed my foam roller afterward and worked out all the nasty bits.
There is HOPE of spring as I'm being asked by several of the gentry class who now have bought cross bikes and would like to race in the Paris to Ancaster Race this spring. This race has become HUGE, and it's a lot of fun. Here in Southern Ontario when you buy a cross bike you have to sign a waiver saying that once in the bikes life it will ride in the race... So when the trails melt, and turn to globs of mud, I'll take them on the 60km tour over a two week period. Most years it drys out by race day, but even up to the week before its a mess.
Saturday, February 21, 2009
Friday, February 20, 2009
I had planned to do Cyclo-SPIN 1 last night. I went down in the basement set up and had Cycling.tv open in one window and Graeme in the other, I had to turn down Manguns and Marty. So I did my workout and did my best to "watch" the race. Anyhow the point of this post is when the final "push" from Graeme came and I'm hammering away, the sprinters are getting their leadouts and when Graeme said "ok cool down" Cavendish just went accross the line... Needless to say if I was there, I would have beeten Cavendish, NOT that I'm competitive and even a Video sprint can get me going that much harder or anything like that. :P
Wednesday, February 18, 2009
Then yesterday night I went down to the basement and did three (3) rounds of the ZEN 8' workout, followed up by SPEED Areo-Ab blaster. So now today is recovery and tomorrow will be an easier trainer workout.
Today is staying warm in my office quoting jobs, and staying out of the snow AGAIN.
Saturday, February 14, 2009
The Sufferfest and yes he lives up to it. They do not replace Cyclo-SPIN as the cyclo-spin is not only work-out but a technique class too, it takes the off-season plan to the next level. Any way back to the Sufferfest, I started with video 3 as the guy does stuff on the roller, wow, I can ride sitting up but I've never tried to get out of the saddle. I got out my rollers and did the 55 minute work out, and I used all the visulizations used in the spin classes, Waggon wheels, shoe scraper, knee thruster, and popcorn, and one test of the bull-whip. Three exhales to two inhales breathing, and just pulling my head up or pulling my body straight to maximize my breathing (which if you try these "sufferfests" you will need to maximize your breathing).
OH, I'm toast I started the day off with In 5' Breath, then In 5' Warm, finished the workout with In 5' cool, and being smart I got my protien drink and came back and got out my roller and did the myofascial release, and boy did I need it! I did the Spin class 4 Tuesday and Spin Class 3 Thurday, I had other workouts but for streching ZEN Power yoga on Friday.
I'm going to look for a benafactor, as my bike is just wore out! The #$@ front derailur won't always shift up, and on rollers it's a PITA.
Forget Lance, Eddy rules!
Tuesday, February 10, 2009
Cyclo-Spin 4! I did the 8' routine through twice and then Cyclo-SPEED Core this morning, and I had planed on blowing out anyhow, but after the stress of the day I ripped up the bike and my "cottage of wattage" is burned out... gone nada, just made it up the stairs... Which when spring comes (and we are getting teased this week), I'm going to be so ready to romp my friends.
I have been working on memorizing scripture, and I've started with 1 Corinthinans 9:24-27, now Paul refers to running not cycling (I'm a purest, I don't run), but still it has a great transfer for both the Christian walk and for training. I've posted the TPV (tuttle paraphrased version) before. I often get frustrated at "church" people who don't comit fully and do the "junk miles". Paul is calling on those people that it's just finishing but it is running to win. Serving God with everything. Study and pray till your Spiritual "cottage of wattage" is burned out, "can you feel it keep going, 5 more minutes"
Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. 25 Everyone who competes in the games goes into strict training. They do it to get a crown that will not last; but we do it to get a crown that will last forever. 26 Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air. 27 No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.
Tuesday, February 3, 2009
I've been doing the Graeme's spin classes and yesterday I did the 8' Zen power routine through twice, and then Speed's ab workout. So I've not been pushing myself like I do in the spring through the fall, so why worry about tight IT bands and Myofacial Release? Well, I found out this morning! So tonight I'm going to do a Spin class (not sure which one, thinking #3) then pick up my daughter at dance and come back and make here do Strengthen the knees workout, which for a dance the studio don't have them streatch out those musles and the girls get knee sprains. So after that I'm doing the PNF and then the roller, not hot bath as there just won't be that time.
Saturday, January 31, 2009
But I'm used to working out with women. When I was racing the owner of the gym paired me up with the girls as back in the early '80's not may guys were racing bikes. As I've learned more about off season training I've become very impressed with the program he put me on. It could have been taken right out of Joe Friel's book. Over the years I've been through quite a few gym's since; the last one did not impress me at all. Either I had to try to find a free weight that did not have 800 lbs on it with a gurilla in the middle of his sets... lift three times rest 20 minutes... As if anyone else would ever get to use the press bench. OR behind a New Years Resolution "fatty" playing on the wieght machine and having NO clue. And the Smell! I had done some Yoga & Yolatie classes, along with 20 women (again I ended up working out with the women). Then in 2004 along came this Off Season Core workout guy who had a set of DVD's with a minimum of equpment set up, figured I could not go wrong. Bought the DVD's dropped the $40.00/mo. "health club" and have just gotten stronger and stronger over the last 5 off seasons. BTW if you did not figure out the "guy" was Graeme Street.
I told you all that to say, that I would have fought to stay in the class if it was a girls only as I've spent the last 25 years working out with the women. It was sunny this morning but by the time the class was over it was blowing snow and -9°C with a realfeel around -15°C. After I had my hemp protein shake, folded the laundry, got groceries; I took the dogs out for an hour. The drifts were high enough to be up to my knees and the dogs heads and tails popped up just above the snow. They had a blast and their workout wore them out afterward, which is a VERY good thing.
Tuesday, January 27, 2009
Well, work is picking up again... which is very good. I've sat here this morning and not done my workout but responded to e-mail and changed my picture. That's my friend George, who got me into bike racing from running. Wearing wool shorts w/ a real chamois and a FCA "t-shirt" today you would never see me out w/o a jersey and helmet. And I hope this year to have a very cool FCA-Endurance jersey. But still my steel road bike and 8 speeds, the new bike went out the window and still have not resolved the payment issue with the kitchen company I was installing for.
I like building kitchens and I'm not real sure why I messed around with someone elses crappy work when mine is very good, so I've been putting effort into marketing. Here are some unedited photos of our shoot last Thursday. My friend will put a day into editing these to make them perfect. Gotta love a perfectionist.
Saturday, January 24, 2009
Back to the Spin 5, in came to it thinking it was just to be z4 workouts so I did not get out of it what I should have. Plus when I do z4's I usually have to do a few warm ups and a 3-4 minute z4 or just do it on a good hill. So the first it took me forever to get up to z4 (4 minutes) and then I maintained at the upper middle once I was there. I could have pushed up to z4-z5 boarder... Just to prove it takes me time to warm up, second time I got up in the same zone in 1 minute and maintained until the end when I started to drift up (which I know happens to maintain the same power output). I also recover down to z1 in about 1:30 so I'm in good shape, but what a Blockhead I am... I did not realize it was to be a LT test, I've done these but quite different. So I'll have to try it again.
Once I finished I wiped down my bike, and if you want a hint how to wash your bike when its - whatever fridged temperature it is... I use Armor-all Cleaning wipes... I use them in the summer after longer rides just to get the road grit and sweat salt off my bike. I also use Lysol on all my mats and stability ball.
Added note: I got out with the dogs this afternoon, nice and sunny but COLD. I know some people run and ride in this but the wind made my face numb, dogs had a great time. BTW no cycling names for my dogs: Sandy Victoria (3 yr.old. yellow-red lab), Eli-Maiheim (1 yr old. collie-shepherd), Mr Darcey (6 mo. Old, black-brown lab). Just FYI.
Thursday, January 22, 2009
Work is always a little slow at this time which sometimes is welcome but the collections from the kitchen company just wears one out.
Today my cycling buddy, who is a professional photographer, went and took photo's of one of my kitchens I have done (and a fireplace/audio unit I did 10 years ago in the same house) with plans to set up a website. It is always nice to impress people with your work AND to be impressed friends professionalism... NOW I don't know if its cycling or I'm just lucky, but I'm constantly amazed at the level of many of the people I've ridden with over the years. From entomologist, orthopedic surgeons, lighting professionals, ex-tennis pros to photographers. (and I'm a obsessive perfectionist at my work too). It is always good to watch a professional work. When I get my website set up I'll post it.
As far as training goes, I got cyclo-SPIN 1 w/ Cyclo-SPEED abs, on Tuesday a.m. and spent the rest of the day in front of the T.V. watching the inauguration, something I'll remember the rest of my life. I finally got into a live class tomorrow morning and I'm looking forward to it (I have an Electrical Inspection on one of my sites tomorrow too, which I hope is after lunch...).
Now with work picking up slowly and being out and about once again the fridge and stove are not right there, and I have to say that one thing I was pretty good at and have improved on vastly since Cyclo-FUEL is Graeme's term of Preparedness (its on the CD in cyclo-CORE or ZEN). I had to quickly pack my snacks and lunch today as I'd gotten out of the habit the last month. Whew! Eat Right Eat fresh, Eat the perimeter of the store. I really liked what our "Blessed" rider had to say in her blog: This time it's not me...
Onto other training things, my dancing daughter "popped" her knee again! I was going to make her do Fix the Knees and got light bands, and there was a bit of resistance because it was not dance. Well, now she's downstairs with Ice on it, and when it gets well, "Fix the Knees" for dancers, I used it when I needed to get a little lateral strength last year and have not had much problem since... so much of the Cyclo-Club stuff has cross applications, such as the Yoga, Core workouts (good for construction work), etc. NOT to mention it lets me beat the crap out of everyone on the road, and in cross. Not that I'm competitive at all.... LOL
Saturday, January 17, 2009
These spin classes are fantastic. I talked to Graeme a couple of weeks ago, I've been creative on my off season this year as I have a good grasp of what to do after having done the off-season plan for two years and the CORE workouts now for 4 off-seasons. ALWAYS keep your workouts fresh. Back to the phone conversation, seems that a few of us still use the training plans. But with the whole system on line if your not going to race, or your not an "A-Type" the on-line system will make you a cycling beast and your friends just may not like you come the spring.
ON FOOD: well, I've read the Thrive Diet and I wish he had covered the argument of how a Vegan can get the right protein w/o animal proteins. That being said, it's a good book and there is a lot of info and food styles to add to my diet. I got the Vega Vanilla Chi protein shake, yum (Café Whey Mocha is still my favorite). I'm not giving up meat either but with my grocery bill jumping through inflation, I got out my "Full of Beans" cookbook and checked out a few recipes. I've done the Chili and it was a winner in the house, tonight will be the meatless lasagna and I'll let you know on that one. The beans come to be $0.75 for the meal where as the ground turkey is $8.00 so replacing meat even twice a week is a savings of $14.50. All prices Canadian.
beans, low-cal, main dish, Vegan
2 tsp canola oil
2 onions; coarsely chopped
2 stalks celery; coarsely chopped
2 cloves garlic; minced
1 green sweet pepper; chopped
1 can (19 oz/540 ml) tomatoes
2 tbs chili powder
1 tbs unsweetened cocoa powder
2 tsp ground cumin
1/2 tsp Salt
1 tsp granulated sugar
1/2 tsp crushed red chili pepper
1/4 tsp Cinnamon
4 cups red kidney beans; cooked
1 can (14 oz/398 ml) tomato sauce
--In large nonstick skillet, heat oil over medium heat; cook onions,
celery, garlic and green pepper, stirring occasionally, for 15 minutes or
until onion is translucent.
--Stir in tomatoes, breaking up with fork, chili powder, cocoa, cumin,
salt, sugar, red chili pepper and cinnamon. Cook for 5 minutes. Stir in
beans then tomato sauce. Simmer, covered, for about 1 hour. Or transfer to
10 cup (2.5 L) casserole or two 6 cup (1.5 L) casseroles and bake in 350°F
(1 80°C) oven
for 40 minutes or until heated through and flavours have blended.
Notes: FULL OF BEANS: 96
Yield: 6 servings
Tuesday, January 13, 2009
Well, it turns out it was probably for the best. My LBS owner had a pair of Sidi's Top of the line and wore them 5 or six times and now I have them and he has the absolute latest style. I have bought a pair of Ultegra pedals. Well, the shoes needed fine adjustment and this workout was off the bike, on the bike, off the bike, on the bike off the bike and I was able to pause Graeme and adjust my shoes and cleats to my liking. I would like to get Paul Swifts Bike fit kit and "sub-contract" out to bike shops. I still had some big meats, which I did not know are v1.0 of his cleat wedges, the cool orthopedics my LBS owner gave me are really nice... Can't wait to see how my feet feel on the first outdoor slam your buddies ride.
ONTO the spin class, These things are great, I can spend all winter in the basement on the trainer just by the motivation that I will ride like a bad boy early on in the season. I DO NOT have that much fun, but these spin classes are a blast... I'm also going to brag here, I've been keeping up the Core and Back workouts as I figured out as soon as I started in 2004 it makes a huge difference when I'm working. So Two days later, I can feel my Bum (or Glutes) and lower back but there is no great pain. To ensure I was blown away an would take today off, I did my Cyclo-SPIN Core work out followed by On-the-Go Core work out, and In-5' Back yesterday morning. In my sick little mind I'm half tempted to repete this tomorrow and Thursday so I'm recouped for a Ride/workout Saturday (at the rate the weather's going it'll be a workout).
ON FOOD: I spent 2 hours in the Grocery store reading labels... Soy is in everything. Hemp milk is twice the price of almond milk and it would be out of my budget so I'm going for the almond milk for now (I don't like rice milk). I picked up the Vega "meal replacement" shake, to give a soy free and vegetarian. I have a Whey protein which is Soy free and is sweetened by Stevia. I still don't see how the body can build itself back up w/o animal proteins. But I sure like some of the recipes in The Thrive Diet and if I could pass no meat past my family I would follow the diet, supplemented by Whey protein to be safe. They would rebel! so I'll pass off lentil soup pea soup and a few other things which are palatable to my family. Eva's Lentil Crock Stew was a winner.
Well, it's time I get my sore abs and butt to work.
Sunday, January 11, 2009
Thursday, January 8, 2009
I hope you all enjoy this... I have not located a local supplier yet LOL. ;)
So Soya should not be taken 3 hours after tyroid, which is what my doctor said, but several go on that soya is not as good as claimed. The processed food into hot dogs etc. are bad. That does not surprise me, I see the Fat people going healthy and all they are doing is changing the form of the crap the shove into their mouths. "healthy chips, sodas, and soya dogs and lunch meat.
What did catch my eye was a couple sites went on to say the Tofu is ok, if you get the proper perpetration, change the water, etc. (Miso, Tempeh, and Soy Sauce are OK) AND the part I did not like: cabbage type foods are not good raw, that includes broccoli, and one site mentioned raw spinach. Well crap for the last 20 years my lunch is often a salad with RAW broccoli, red peppers and in the last few years spinach. Does that just not cook your juice. BUT Wait there's more! Peanuts! Oh I eat peanut butter like crazy, I love the stuff and I've loved it for years, yes I know it's a little fatty and it does not have all the omegas of what almond butter has but it's relative inexpensive and it tastes great. OH, this is going to be more of a fix the thyroid experiment than a Vegan experiment. I'm enjoying the book (thrive diet) and I'm going to take a lot away from it but I won't be a Vegan, give me time and I might be a vegetarian, cause I've been there and felt great.
This whole thyroid thing is off because of stress on my body which I know. Broken collar bone which I knew was the first time off, then the second thing is the kitchen company not paying me for a month and half of work, and then coming over Christmas. OH geeze if I can just get some control so that I can have a bit more energy.
Finally one Rant. Chapter 3, in Brendon's book goes on about the environment... this diet is not going to change the world, and I really would prefer if I'm reading about a diet I just get about the diet. Its like the Green builders, I KNOW that a large bunch in the construction industry is NOT GREEN despite their "marketing." I try to be green by paying for a separate metal bin or keeping it sorted an tossing the metal in my truck to get recycled (which by the way with the recession there's not money in this). I try to use products that are better, or less "old growth" I'm working with my drawer box guy to find a source for 5/8" bamboo so that my drawer boxes are a renewable resource. If we can do this even if costs more, I still offer at a competitive price. I will still have to have my products finished with lacquer till laws change drastically, I still will have to throw out old plaster, drywall and studs I can not reuse (I pull out the nails and re shoot with my big air gun, which I bought just to do this as nail and hammer will split old lumber). SO selling books which use paper, and ink, and if I eat Hemp products from Manitoba there still is pollution. The way he comes across is that it solves all the problems. Plus if he thinks that he can have all North America give up meat (that would make as big as mess as the Auto industry). It just is neieve and does not belong in a diet/fitness book. Well, there's my rant on being green, it's not easy being green and we do have to do our best or there won't be any thing left.
Tuesday, January 6, 2009
I did the vegetarian thing when I raced in the '80's and I was not too far off other than I missed the "Good Fat" thing. It was harder back in those days, stuff was not available and most vegetarians only ate bean sprouts (plus I was in Texas at Texas A&M, and you eat beef there) so I was not supper strict, but it made a good way to get fed and feel good. The "good fat" would have helped me at the peak of the season keep my body fat above 7% which I kept going under and I now know it cost me in the longer road races (OH if I knew then what I know today).
Back to the Vegan Diet, I have a friend who is a Vegan except chocolate, he just can't stay away from it. But he plays his cards close to his chest in eating and in training. But with the Core Blog group Tiguru and Eva are both Vegan's. I was reading some of Tiguru's experience with the Thrive Diet, and yesterday I made a variation of Eva's crock pot lentil soup (I used sweet potatoes because that is what I had). My daughter loved and took it with her for school lunch; she knows I'll pack anything but a white bread sandwich in her box (I think she likes to be different than the crowd).
Because of my injury (broken collar bone) and last year I was diagnosed with a hypothyroid, my doctor has had a hard time getting the dose right this winter. On top of that I just know I always feel better on days when I don't eat meat, but I still have to feed my family and w/ a 12 year old dancer I don't want to mess up her growth if she needs meat (unlike some authors I believe some people can be vegetarians and others have to have the meat).
ANY HOW, with two Vegans going here, I'm now half way through the Thrive Diet and researching local sources so that I can at least experiment with some aspects of Vegan. I get my protein from eggs, cheese, cottage cheese and plain yogurt, and whey protein drinks. So I've got to make some changes. With Cyclo-FUEL I refined my diet to the five to six meals through-out the day and balanced out my meals with carbs/fat/protein. So Vegan or the thrive diet is just a small step. I'm interested in the debate between the natropaths and medical folks that say soy product block the thyroid. I like my soy milk, I don't like rice milk... so there's almond and hemp milk. I like my Pad Thai Tofu... So I'm reading and then I'll have to make some transitions and I'll have some compromises as no one else in the house cooks except Mac and Cheese or TV dinners (I don't touch either). One thing about Brendan Brazier is he does not like coffee, I ain't giving it up, both Steve Borne and Graeme say its bad but they have one a day so I'm beginning to cut back in anticipation for this trial (4 cups today).
I'm also interested to see how much energy I get back I've been so stressed out over trying to collect from my customer for all the work I did, that I've not been able to get up early enough to get in my workouts, plus I've been exhausted. I think part of it is my medicine is off. When I do get on the bike I'm still nice and strong but I'm just holding my fitness not improving much. I've been quite short on the floor workouts but I'll throw a couple of kitchen up in the next couple of months so I'm not too worried as long as I keep up the core work. Plus I'm an old guy (by my daughter's standards) and fitness is a little harder to get to.
That all I have to say about that.
Friday, January 2, 2009
Nothing like Traditions. Every year since I moved to Southern Ontario I have ridden outside on New Years Day. The first year was "interesting" first I did not have the clothing and I was wearing some of the right stuff and some stuff that was "too" warm you body has to breath. In 12 years I've learned what to and what not to wear, and how to layer. Last year was a nasty day and "we rode" was a Royal we and it was not an enjoyable ride at all.
This year it was sunny and -10°C (which is 14°F) with a light head wind coming home (read colder coming home) So with my feet having 4 layers plus a chemical foot warmer, my legs w/ 2 layers (my knees got a third layer) and I had "special" Sugoi winter briefs; and what turned out to be 6 layers on my body, we went out for our traditional ride. It was a fantastic day lots of chit-chat and two good little hills. OH, BTW I was on my Fixie (42-16) which I love for winter riding, easy to clean and no gears to get mucked up or freeze! On the hills with a fixed gear Cyclo-SPIN 3, 2 & 1 (Which is the order I did them in last week) could be felt, I focused upon what I was doing and other than two other guys w/ geared bikes I was the third to the top w/o heavy breathing and really good technique.
What a great way to start the year. Happy New Year to all and Happy Riding.
Edit Note: the pouch on the Paris 1880 rider (me) is the HEAVY vest under that wind jacket really. I've only put on 5 pounds this year.