Well, I made a live spin class this morning Spin Class #6. The first part of the introduction was aimed to the Women's cycling expo, and I was concerned that I might get kicked out...
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.
Saturday, January 31, 2009
Tuesday, January 27, 2009
My Work
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
Spin 5
Well, I did not make the live class... The building inspector had to turn his day around and so I had to run off and get the final electrical inspection done on one of my reno's. I will post some photos of my work. The photo shoot on Thursday won't be available to me as my friend is doing this one free and so he' s fitting me in and he's an obsessive compulsive. Takes one to know one.
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.
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
The Joy's of Winter
Well, we have just have had cold weather and it's not been fun at all. I've gotten out and walked the dogs but the side roads are getting encroached upon by the snow and ice so I really don't want to go outside.
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
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
Work outs and more food.
Well, well well. I'm going feel today in the next couple of days... I started out with Cyclo-ZEN 8' power workout, then went to Cyclo-SPIN 4, and finished of with Cyclo-BREATH. With Cyclo-Club's website all of these are on line, so, if you don't have the disk for cyclo-Breath, its worth the try It'll make a difference once you have Breath system 1-3 and a strong core!
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.
Chili
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
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.
Chili
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
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