February 13th, 2012
YMCA
2,000 reps on the rowing machine.200 leged stepbacks(100 each leg)300 situps.200 leg lifts.livestrong
About This Group
The LIVESTRONG group for conversations about Cycling
February 12th, 2012
unplaned run
was going to take saturday off.but after i finished cleaning our tankless hot water heater.and running a few arends.my wife was going to go for a run around 4sh.so i figured i would go do little run with her.she does about 2 or 3 mi.but the legs were fealin good.due to the new nike shoes i recived in the mail on friday.perks.did about 15 mi.perks to being fit i guess.love my life.livestrong
February 11th, 2012
run
15 mile run.fealin groovy.livestrong
February 9th, 2012
good ride
had one of the nicest ride in a longtime.rode with a good guy.it was refreshing to ride with somone who is realy eager to improve not for racing,just for the love of the ride.he is relitivly new to cycling but want to learn.he is not all hung up on the whole guy thing.testastorone and all that.he knows what he wants.my kind of guy.i hope i didnt talk his ear off.and mybe a bit to much info for our first ride.hope i get to ride with him more offten.good guy!!!!!!!!!!!!!!!!!!.livestrong
thanks sal.ya i think he is gona do just fine.i realy enjoyed his company.and he listened,something rear these days.just livestrong
I agree with Sal.....
Your knowledge and experience is vast, and helping others is what we all strive for......even in racing :)
But I'm not a racer.......but I do dream about it!
i do enjoy sharing.only when asked.to many seem to think they know it all.thats when i step back and watch the show.or lack there of.thanks guys.livestrong
February 9th, 2012
Build Work
Did my Phase 2 Cycle Stabilazation Program....which is 4 weeks of strength work.
Core Circuit x 2
Physioball Knee Tucks x 5 to Physioball Plank to Pike x 5 to PB Knee Tucks x 5.
Side Plank (ea) 30 sec
1-Leg Rear Bridge (ea) 30 sec
Bicycle Crunch x 20
Reg. Crunch x 25
rest 60-90 sec......repeat
24in Box Jumps: 8 x 3 set
Deadlifts: 8x3 ~ superset ~ T-Push Ups: 10x3
Physioball Dumbbell Chest Press: 10x3 ~superset~ KB Swings: 12x3
Pull Ups: 8x3
Narrow Stance Squats (w/heels elevated on wedge): 8x3
1 hour long...... but I feel great. :)
great job.you motivate me,thanks.livestrong
Man, I'm impressed. Nice work Dennis! I'd better get off my arse.
February 8th, 2012
day at the YMCA
another good day at the YMCA.2,000 reps on the rowing machine 200 one legged presses @ 150 lbs.300 crunches.life is good.livestrong
Whoa.....look at you cranking out the strength leg work.
February 6th, 2012
Off the bike for the next week
AAAHHH... Doctor's orders to stay off of the bike for the next week or two. Only low impact, low stress workouts. Any suggestions? Looks like its going to be long walks and dumbells...
What happened Sal?
rowing machine.situps,squats(one or 2 legged)yoga.be creative sal.its endless.even swimming.do you have a YMCA in your area.most gyms offer a free trial period.check it out.be all that you can be.livestrong
Yoga & Swimming would be good for the body & mind..... plus cross training.
February 5th, 2012
livestrong dog cart
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the picture didnt come out rite,as you all can tell.ooppps
February 5th, 2012
good run
had a very good run this AM,about 18 miles.its this time of year were i tell myself mybe
this year i will focus on running.i do love it very much.but by the end of febuary i am
itchin to get on the bike and role.this might be the year.
Really nice run Alan.... I got in 4.2 mile run myself, but would never consider taking up running for other than cross training purposes.
February 4th, 2012
livestrong dog cart
yup you read it rite,a livestrong dog cart.we ordered it in unfinished aluminium.all the straps and pads are black.so i painted it yellow.sunday i will do the livestrong lettering.it will be a one of a kind,never seem before thing.next weekend i will get juan pelota to sign it(that i know will be a first for him)he will get a big kick out of it,i will post pictures when its done.very excited.so far it looks awsome.vini vidi vici livestrong
February 4th, 2012
lances verdict
ssoooo how do we all feal about lances verdict.the lance camp has there own ideas.whats
yours.just wondering,and no i wont tell him.maybe
livestrong
Glad that they stopped wasting their time (and tax dollars) but you know they are still lurking out there. USADA is still trying to make a case and legitimize their jobs. Based on what I've seen and the lack of credible "witnesses", enough already. And Betsy Andreu... STFU. What a jealous, miserable person. I think that about covers it from here.
very well put sal.you hit the nail on the head about betsy andreu.love the STFU.
February 3rd, 2012
Great end to the week
Today was a cycling two-fer for Cyndi & I.
First of was my 6am Spin Class, 54 minutes & 12 miles that focused on the strength
zone. (Long Hills :)
Second was the mid-afternoon Recovery/Endurance ride that we did outside. Ah....the pure
bliss of being outside in the cool sunshine as we rolled along over the next 94 minutes,
covering 24.3 miles.
Total combined caloric burn = 2150....... maybe that's why I was craving more protein just
now? So I made a Chocolate-Cherry Protein Shake, with 1 cup of fat free/sugar free vanilla
ice cream.....yummy.
Gonna just chill out over the weekend :D
that shake sounds super fantabulas.
February 3rd, 2012
YMCA
another day at the YMCA.same as wed.all is good.livestrong
February 2nd, 2012
First ride in a week
Finally got back on the bike after a week off (yep, missed the 60 degree weather in NJ
earlier this week). Feeling good and riding consistently in the mid 17 MPH range.
Can't wait to shed the heavy clothing to see how well my conditioning carries over. The
forecast calls for mid to upper 40s this weekend so I'm going to try to squeak in 75 - 100
miles. Can't let Alan get too far ahead 
.
ha ha ha.hay can you use some winter riding clothing?i have lots!!! mostly medium stuff let me.this goes for you northerners..bigD nick.
Thanks for the offer. Anything that helps to stop me from freezing my A off would be greatly appreciated (especially since I don't have the good common sense to come in out of the cold). Are you going to be here or at the classics at the end of March? I'll be in Austin the 28th - 31st.
i still have your address from when i sent you a belt.how about some patagonia stuff..i have boxs of the stuff.base layers,jackets,gloves,winter hats.let me what you need a nd i will send it to you.same goes you BIG D,and nick also.would rather see it get used by you guys then doing the ebay thing.love to be loved.livestrong
Enjoy those miles Sal....... but I doubt any of Us will catch Alan's mileage #'s. LOLOLOL
hay ya never know.this could be the year.i havnt been on the bike all week.lots of rain here.no problem.its only feb.
Thanks amico. Anything will be appreciated as winter garb now consists of an UnderArmour mock, a sweatshirt and a skiing shell. Not pretty but at least I can move in it. I wonder what winter riding would be like without the shell billowing like a parachute LOL. My own version of resistance training!
Got together with 9 other riders today and put down 37 miles. Nice and easy... 40 degrees and very little wind. That makes 300 so far this year.
February 1st, 2012
day at the YMCA
was at a differnat YMCA then my local one.there rowing machine gets very lttle use(why is that..any gym or fitness center i have ever been to in this counry,the rowing machine is the least used machine.dont get it)and it showed.the timing stuff didnt work so i did 1,000 reps.then to the leg press.150 lbs (one legged)15 times 3 sets.100 crunches then back to the legs (same as befor)then back to the rowing machine for another 1,000 strokes.all is good in my world.livestrong
January 31st, 2012
AM run
good run nothing realy to special,some rian,temps in the 50s.all is well.u b u,i b me.and all will well in the world...at least mine! livestrong
January 30th, 2012
Building the machine
Taught a perfect Endurance class tonight, to a full class :) The whole focus (after the
warm-up), was to keep the heartrate at 75% max. Interesting watching several people start
to squirm a bit, from all the sitting. LOL There was some standing / climbing, but
again...... we had to keep the HR down while out of the saddle.
Time = 54 min
Dist = 15 miles
Avg Spd = 16.6 mph
Avg HR = 145
January 29th, 2012
nice ride
very nice and mellow ride today.rode witha lady(never seen her before)she is a masters
track racer.nation team.very strong!!! (glad she was on a easy day 
January 28th, 2012
A Chilly Day
After waiting for the temp to rise out of the 40's, we hit the Bay Rd for an easy
afternoon ride.This time of year halfway decent riding days are very hard to come
by.....besides, we're just building base iles for the upcoming season :)
Time = 94 min
Dist = 22.7 miles
Avg Spd = 14.5 mph
Avg HR = 119
rock on my freind.
January 28th, 2012
the ride
good ride this AM.they said it was 50 miles it was 46,i did 72.they said it was hilly,kinda sorta.all in all a good day.love being me! livestrong
I did the Coldspring ride as well (assume that was the one you are referring to). First group (800+!!! had no idea that many would show up) ride and longest distance so far. Did the 46 miles in 2:45h. At the turnaround at 23 miles I was planning to opt for the 25 or 33 miles circuits, but after over a year of working up to 100 miles per week comfortably I decided to do the 46 at the last minute. Have been following your postings along with the frequent contributors dgaskill, salaski6, and the many others. It always helps to see the commitment and encouragement to do a little more.
Everything went well, except I still notice sitting down after 2 days. Got a new saddle a few weeks ago, extended my comfort zone by almost an hour, but expect I am doing something wrong. Any guidance here?
not sure i understand your question.please tell me more.very happy to help all i can.
My butt is the first thing to wear out when I ride. I saw some improvement with the new saddle, but not as much as I had hoped. It is noticeably better and adjusted so I can hold my position without any effort. We don't really have the kind of hills around here where one has to mash the peddles to get up them., so when riding around I can be in the saddle for the entire time. I stand up and cost if gets uncomfortable, but I may not be doing it frequently enough.
How much time should one spend out of the saddle on rides like Saturday's? Or do I need to keep looking for a better saddle?
the saddle is the hardest thing to deal with on a bike..as you are finding out.not all saddles are created equal.and all butts are differant.the first step is to get the best cycling shorts you can afford.they can range from $100.to $300.and even more.belive me its worth the investment.i recamend bib shorts.they much more comfortable.then there is the saddle it self.there are widths to deal with.rear of the saddle and the center to the nose.do you have wide hips or narrow.how flexable are you.when you ride do you bend over a lot.are your elbow and knees on the same line.do you sit more uprite.do you push with your heel or more of the ball of your foot.as you can see there is a lot to deal with.answer as best as you can some of these questions.i know it seems like a lot,but it all plays a part.there is no getting around the fact that you have to put the time in,on the saddle.like we used to say"its not how strong your legs are,its how tough your ass is"
Clearly, my butt isn't tough enough. I'm riding with shorts in the middle of the range you indicate. I will look into the bibs.
I got measured for my sit bones prior to buying the last two saddles - 143.. The new one is a Specialized Romin Evo.
I am riding a cross bike with sets of on and off road wheels. I have good flexibility, and I prefer the upright position with my hands on the middle to the hoods of the bar. I go on the drops when there is a lot of head wind, but realy only then as at 58 I don't plan or aspire to win any races, just build up my endurance.
As to peddling I push with the ball of my foot and focus on pulling back through the upstroke.
Should I be getting out of the sadde and peddle standing up frequently during a ride?
sounds like you did your homework!!!most dont.standing does help,mainly getting some cerculation in your butt area.mostly its just saddle time.no way around it.when you said the coldsprings ride i assume you ment the one in texas,north of houston.if so are you close to kingwood?we can ride together sometime if you like.let me know.you are on the rite track,it just takes time,patiance my freind,patiance!! all will be well.eventualy.livestrong
Yea, the MS150 prep ride last weekend - Kingwood girls club sponsored it. I am in the Houston area, would love to ride with you sometime - but I'm not in the same league as you!
what days or time is good for you?dont even worry about "the same league as me"thing.i am here to help not demoralate.lets set something up.are you doing the MS 150?how about the livestrong challange in austin.be all that you can.livestrong
How about early next week, after these weekend rains. Its easy for me to get to Kingwood. Tuesday morning is out, otherwise i'm open.
how about thursday.monday,wed.friday.i take our dog to physical therapy in the woodlands (its an all day thing)weekends are good for me also.
Thursday it is. Where and when? Looking forward to the ride!
you are welcome to come to my house,or meet up at my local bike shop.bike werks.corner of kingwood DR and lake houston DR.my address is 3522 willow ridge DR kingwood,tx.77339say about 10sh.
Great. Thursday, 10AM your place. A close friend lives a few blocks away on Fawn Creek. I know the area well.
cool.if you would like to have him join us thats fine by me.
Thanks for the ride yesterday! really enjoyed it. Appreciated the advice and I will work the peddling techniques and test out the saddles. Decided to go for the October Austin ride, why not set a stretch goal? Will keep you posted on the saddles. Again, thank you
January 28th, 2012
got the info
got all my info on the U-23 team shcedule.will be going to belguimfor the classics(sssoooo very excited)flanders,paris-roubaix,kurnbrusselskurn.7 races total.all hell breaks loose end of march.perfect timming.my mother in law is coming at that time (we have a mutual dislike for each other)she comes i go.i love it..timing is everything.love being me.livestrong
January 26th, 2012
run
good strong AM 12 mile run.all is good in la la land.u b u,i b me.livestrong
January 26th, 2012
Yesterday & Today
Last nights Spin Class I taught...... 54 minutes that focused on 2 main Interval
Blocks.
#1) 10 min Steady State effort at 85% Max (151)
#2) 1 min Max Efforts followed by 3 min recovery x 5 :)
I had one person say afterwards "Dennis, I have never had my legs feel this rubbery before" :D
#1) 10 min Steady State effort at 85% Max (151)
#2) 1 min Max Efforts followed by 3 min recovery x 5 :)
I had one person say afterwards "Dennis, I have never had my legs feel this rubbery before" :D
This morning I worked on 3 Smooth & Moderate Tempo sets, while riding in my
tucked aerobar position.
The focus behind the sets were to keep the my heartrate between 140-145.
(semi-recovery from last nights intervals)
Set #1 = 12min . Set #2 = 10min. Set #3 = 6 min
Need to fine tune the set-up more or maybe get a pro-fitting for an upcoming TT
series in June.
love your dedication big guy..as you know possition on the TT bike is more important then the raod bike..that said comfort is still paramount.if you are not comfy,you wont be able to put out the power.a good friend of mine used to strugle with this in the begining of his carear.they then decided for him to tap into that huge engine,they must find a sweet spot first.he was then able to go on to win 7 tours!!he had the guts(and the people around him) to do it his way."just be you"livestrong
January 24th, 2012
new stuff
recieved all my new radio shack kit yesturday.nice stuff never used craft be for.big box full of stuff.long and short sleve jerseys.vests, jacket.arm,leg,knee warmers.gloves,shoe covers.off bike gear.head to toe.love it.just be you.livestrong
Waiting for the pics.
its the same kit the team uses.i must say i do like the first year radio shack kit the best.realy liked the colors and fit.the new stuff is nice.craft makes very high quality things.castelli is my favorite.i guess it all depends on how you like it to fit.for me its race/european fit.snug but not real tight.i dont want floppy jerseys,vest or jackets.i do alter all my own stuff in nessisary.the pros get it done by the maker in most cases.but its all custom made to fit them the way the like it.not like the old days.have a ride on saturday.gona be chilly in AM,40s.then warm to low 60s.they say hills....we shall see.its 90 miles.be happy.livestrong
OMG...... I am so jealous of all this "gear" you get Alan......LOLOLOLOLOL
Enjoy that chilly ride :)
the perks of a long time in the sport..and its who ya know..and i know a few.might be a ambasator for castelli this summer.hoping for that one.love my life.livestrong
January 23rd, 2012
It's Monday People
It was a great start to the week..... having a FULL Monday morning Spin Class :D
The entire focus was on Leg Strength & Power, by using heavy resistance throughout all
the different drills.
From 1-Leg Drills to mutlple hard effort.....it was profiled for building the
machine!!!
Time = 55 min
Dist = 14.5 miles
Avg HR = 149
January 23rd, 2012
Stuck at 200
White snow and black ice kept me inside all weekend. Trainer time isn't nearly as fun as road time but it will have to do for now. Hope you all had a good weekend. Midweek here is looking a little more promising.
I totally understand your feeling Sal...... we just went through a week of hell over here in Oregon.
Everything from Snow on beaches, to 65-100 mph wind storm and then the driving rain that melted all the snow to cause massive flooding :(
The roads are so cluttered with crap, that indoor trainer will be my choice for a long while now.
COME TO TEXAS!!!!!!!!!!!!!!!
Looks like I'll be in Austin March 28 - 30 for the LIVESTRONG Leader Assembly. Looking forward to getting down there and out of the cold.
we have to get together.austin is about 3hrs from my house.
That's like a short bike ride for you!
done it few times.very nice ride.i assume you are not going to bring a bike?
No such luck. We were already told that these will be very full days and I doubt that I can get out for a night ride 
January 22nd, 2012
run
very good AM run(joxing)then chilaxin.love being me!
January 21st, 2012
A good week
3 weight training sessions, finishing with an awesome leg workout yesterday.
Taught two Spin Classes.
Today, I worked on Aerobase since we are in the middle of winter.
So the plan was simple, keeping a solid Tempo while maintaining a heartrate of 135-145.
Time = 1hr
Dist = 14.5 miles
Avg Hr = 131 Max Hr = 151
Avg Cadence = 86
you are the true man of steel!!!!!!!!!!!!
January 21st, 2012
2 days
friday on the road.pretty much a mellow ride.5hrs.saturday,rowing at the YMCA.13,000 meters.80 pushups,240 crunchs.chillaxin the rest of the day.vini vidi vici.livestrong
Way to go superman.
January 20th, 2012
mnt.bike
4hrs of very hard riding on the potcycle.took a good spill,bike is fine..but one of my tattoos got messed up.at my anckle from the front chain ring.realy bummed about that.first for everything.live,love,laugh.livestrong
Sorry to hear that amico. Hope that you mend quickly, body & soul and that your ink is OK too. I have a chain ring badge of honor on the back of my calf from the 2009 Philly Challenge so I feel your pain.
ya it goes with the teritory.ho worries.
January 16th, 2012
Snow on the coast
With all the snow we had here on the coast today, I still had a few clients & two
classes to teach.
The coolest part was watching it snow outside, while teaching the lunch time Spin Class
:)
Time = 33 min
Dist = 7 miles
let it snow,let it snow,let it snow.enjoy it.
Very cool. I hear that you're supposed to get hammered with the white stuff. It may be a while before you see the road again. Stay safe.
studded tires time..in michigan i used to ride my fixed gear on the ice.i got a wide tire (25 or so),put sheet metal screws thru it(pointy part sticking out)then put a skinny tire inside that(to protect the tube)then the tube.it was awsome,i am not a skater nor did i want to be.i would play hockey with people.i could ride circles around them,traction was awsome..beware if i run ove your feet
.loved it!!!!!!!!!!!!!vini vidi vici.livestrong
January 16th, 2012
morin at the YMCA
AM rowing at the Y.13,000 meter.40 pushups 200 crunches.happy,happy,joy,joy.livestrong
15 miles at lunch on the Trek. A lot stiffer than the full carbon Jamis but I love the way it jumps when I drop the hammer. 17.2 average, 32 degrees. Now on to the dumbells...
good job.its good to break it up a bit.if you can try the rowing machine...awsome workout for the whole body.
January 15th, 2012
another one
good ride today.5hrs of bliss.temps in the mid 60s.wind faily mild.around 20mph(thats mild for us)just one happy camper.live,love,laugh.livestrong
Very nice. I would kill for the mid 60s right about now. Six degree WC Sunday so I broke down the Trek and did all of the maintenance officially marking the beginning of winter riding here. Back to the big boy chainring that I love so much! Temps in the mid 30s today so I'll be out and about at lunchtime.
January 14th, 2012
Questioning my mental health
Frigid ride this morning! Got in 32 miles over the rollers with three friends on a very
windy day. Glad for the workout but its beginning to look like trainer time.
Distance 31.83 mi
Duration 1:57:44
Average Speed 16.2 mph
Max Speed 25.8 mph
Wind 16 mph, 24 mph gusts
holly crap!!!!
Uh.... Sal you may want to seek some counciling? LOLOL
January 14th, 2012
What a long week
Starting last Saturday with a 27 mile shop ride and Sunday doing another 26 miles. (134
total this week, not including Sat.)
Saturday morning Spin Class, and my 3rd teaching in two days, 4 total for the week. (I'm a
little worn out from this week)
It was a full class and my plan was simple, working everybody in two different zones.
:)
8 min Warm-Up
20 min Flat Endurance pace. (keeping HR at 70% and cadence between 80-90 at times)
20 min Rolling Hills. (3min moderate-steep climb / 1 min easy spin)
Cooldown & stretch
Time = 54 min
Dist = 15 miles
Avg HR = 141 Max HR = 168
Legs feel like rubber yet? Great week Dennis.
wowzers
January 14th, 2012
run for my life
good run this AM.last 7 miles i ran hard.not sure i need to that shit anymor..my body doesnt like it.will stick to the bowing while jogging(joxing) love.it.vini vidi vici.livestrong
January 12th, 2012
day at the YMCA
rowing machine day.1/2 hr.rowing 7,000meters.25 pushups,100 crunches.2 sets of each.then back to the rowing machine,another 1/2 hr.and 2 more sets of push ups and crunchs.then 1/2 hr of shooting baskets.good day at the Y.live,love.laugh.livestrong
January 11th, 2012
500
hit 500 miles for the year so far.19,500 to gotoday was another nice winter day in the houston texas area.temps around 70.got a
little late start.hammered 81 miles.legs are whipped but happy.focusing on shorter rides
with power.all big ring stuff.all is good.vini vidi vici.livestrong
Dang...you're an animal.
Great job as always Alan. You're gapping the rest of us already!
the one thing i have over you guys is the weather.we dont get that bone chilling cold you guys get.i do remember it very well.my body is paying for all those years in sub zero winters.frezzin my nuts off.the other is time..you guys work..i just work out.its guys like all of you that keep me grounded...you guys have real jobs and still MAKE time to get out there and put in the miles...you are the worriors!!!!!vini vidi vici.livstrong
January 10th, 2012
Pushed it and Refrained !
Was depressed today, and I have been counting my sugar intake, and hit the limit of 40 grams before 1 pm ( Check out my twitter page @dana greco: about sugar ) Well anyways, I refrained from the sweets for the rest of the day. I also forced myself to bike in the cold, which was worth it. When I returned from my ride, and this might sound funny, but I was still a little depressed, but I felt much better. The Mystery of the Bike Ride ?
the main thing is that you got out there and did it.some times we must push thru the negative wall.and "just do it"most of the time it will be worth it.keeps us doing it over and over.that the adiction!!! best drug i have found
vini vidi vic.livestrong
Runners' high has nothing on a biker's high. Getting out there always makes me feel better and thats my mantra when I get a little complacent (or lazy). Keep that feeling in the back of your mind and use it as motivation. Good luck with the sugar intake.
2 totaly differant buzzes..love them both.livestrong
January 8th, 2012
Mountain Biker
Ya, I ride the fatty tires. ( Mountain Biking ) Put me on a racing bike, and it would be like going from a Cessna to a F16 !
No problems...... it would be the same if I jumped on a Mtn Bike. (Going from Corvette C-6 to a 1976 Pinto) LOL
not sure were i would fall into this.since i do both pretty well
Alan..... you're Italian Bred Race Bikes would out do us all :)
dont forget that belguim bloodlivestrong
January 8th, 2012
1st week of riding
biked 27.40 miles at 14.2 miles / hour
Another outdoor ride along the bay, and WOW was
it beautiful. Sunny & Clear, and at a moderate pace......we rolled along enjoying a
lazy Sunday afternoon.
Week Total = 92 miles
That sounds awesome, and how do you feel after such a ride, as I'm 52 and feel that I would be exhausted after a ride like that.
January 8th, 2012
First hundred miles done
Put in a few days this week and got my first hundred done. Hoping for more good weather!
thats the way to start the new rite....keep em coming piezzan.vini vidi vici.livestrong
Nice
January 7th, 2012
happy legs
awsome day here in southeast texas.temps 75.sorry guys...but hay this is our winter....and
i love it.82 miles of leg screamin joy.1st ride in over 37 years that i had hair on my
legs..something new for me.decided to be hairy..it sure feals strange.but like juan pelota
says "why shave,whats the point at this point"he has a point...and also my mellon is
getting hairy...its a new era in my life..for all the rite reasons.and thats what realy
counts.just one happy hairy dude
I rode the other day with a wind chill of 23, and that does not include bike speed wind chill ! Burr, hate riding down the hills in the winter, but love climbing them, and is the opposite in the summer.
I ride in snow, wind, rain, and when too cold, gotta walk the snow, which I love. Ya can't let things keep you down once you got it in ur blood.
good job!!!!!!!!!!!!!!vini vidi vici.livestrong
January 7th, 2012
About Time
First shop ride and outdoor ride of 2012, and it felt great to be outside once
again........although it was COLD!!!
The pace was moderate, holding somewhere between 17-20mph. Rode some new guys that
are on a College Racing Team, and one of the guys I did a few races with last year. Even
Cyndi was doing well on holding her own, after leg's got goor and warmed up.
Lot's of fun and talk....
Time = 1hr 42 min
Dist = 26.5 miles
Avg Spd = 15.5 mph
January 6th, 2012
Good Finsih to the week
Strength work was the main focus of todays Spin Class.
And I was honored to have a former Spin Instructor and more importantly, the guy who
got me hooked on Spin in the first place (Scott Doll), show up to my class this
morning.
It's been over a year since he last taught, and is working his back to teaching
again....so he decided today was the day to see if he still had it in him?
And from what I could see, he's gonna be just fine :)
Nice to have you back my friend!
Time = 50 min
Dist = 11 miles
Avg HR = 140
thats fantastic...good for you as well.vini vidi vici.livestrong
January 5th, 2012
1st one
ist good strong ride of the year.5hrs.temps in the mid 70s.OOOOOHHHHH YYAAAA man i
love texas winters.
January 4th, 2012
Too darn cold
27 for the high today with a WC of 17. Yup... inside with the weights today. What do you all do when its too cold to ride outside and your not on the trainer inside? Dumbell workouts here but always looking to expand my horizons (and comfort zone).
lots of options....for legs i do step backs....take a step back with one leg,untill forward leg is bent.keep knee over foot.repeat lots,then do other leg...more is better.step ups.(i use a milk crate)step up on the crate,prees up,repeat lots..then do other leg..love these.makes my legs scream with joy.for uper body i use bands.pull backs and curls.not much more.just for stablizer muscles.(suport on the bike)i dont want big arms...they dont make my bike go any faster.my favorite is joxing..boxing while i run(jog is a better word)again more is better)i find this helps me more then anything.i have very bad shoulders(bike crashes)be creative.think about the muscules you use and the ones cerounding them.its endless.vini vidi vici.livestrong
January 3rd, 2012
good day
1/2 hr run in AM,1hr on rowing machine at the YMCA.love that machine....hardly ever used.vini vidi vici.livestrong
January 2nd, 2012
Ride Time
Ok, so I may have "slothed" around all weekend......but not today.
New Year, New Start, New Goals to reach!!
1st workout: (stabilization program for Cycling)
Warm-Up with a mile on the elliptical.
Ab Circuit - Bicycle Crunch, Plank in Stability Ball, Side Planks, Supine Bridge on
Stability Ball, Back Extensions on Stability Ball. (rest 90 sec, then repeat 1x)
... Main Workout:
Dumbbell Step-Ups: 2 x 12 (ea)
Kettlebell Swings: 2 x 20
1-Arm Dumbbell Chest Press: 2 x 15 (ea)
Lat-Pulldowns: 2 x 15-20
Hack Squats: 2 x 15-20
Lying Hamstring Curls on Stability Ball: 2 x 15-20
Got my 2nd workout in today (5hrs later), and first ride of 2012.
The main focus was a 30 minute block of Tempo work.
Time = 50 minutes
Dist.= 14 miles
Avg Spd= 16.9 mph
very nice my freind...great way to start the year...vini vidi vici.livestrong
January 2nd, 2012
1st road ride
1st road ride of the new year...only 2hrs,but it did feal good...gona be a good one this year i can feal it....situp,slow down,go farther.vini vidi vici.livestrong
by salski61 on Feb 9, 2012 at 5:45 pm
Glad that you found someone to help along. All that knowledge and experience of yours really deserves to be spread around. If the guy is smart, he'll keep coming back for more.