Cassandra: After my fun bike rides last weekend, I was really looking forward to biking this week. My, how quickly things can change. I was supposed to ride on Thursday, my day off, for my first ride of the week. I had planned an indoor session on the trainer. I didn't feel like getting up early to bike before my doctor's appointment, and I didn't feel like biking when I got home, either. I decided I'd put it off until evening, but when evening rolled around I was kind of grumpy and decided I was emotionally unable to get on the trainer. So I didn't. I figured I would just ride extra on Friday and this coming Monday instead, to make up the miles.
Last night, Friday, I still didn't feel like getting on the trainer. But I knew I had to force myself to do it. My conversation with myself sounded something like this:
"I really don't want to get on that bike. I could use the time to do so many things ... and, come on ... it's Friday night! Who wants to be riding a stationary bike on a Friday night?"
Responsible Cassandra kicked in. "Yeah, but I can't just ditch out on my training miles. I committed to mom ... I can't ask her to do the STP with me and then ditch out on training."
The other Cassandra was back with a response. "Maybe mom doesn't want to train three times this week, either! We could both take it a little easy."
And so it continued until Responsible Cassandra won out and I climbed on the darn trainer. I had only planned to ride for an hour, so I just wore regular capris instead of my padded bike pants. At the one hour mark, my seat was really starting to hurt, but I got a second burst of energy along with my second episode of "Army Wives" so I kept going for another half an hour. My seat pain got progressively worse, until I could barely stand it on the bike during the last five minutes of my ride.
But, I am happy to say that I pulled through. An hour and a half and about 23 miles later, my time was done. Thankfully, I was able to enjoy some of my Friday night still.
Unfortunately, something kept tugging at me. And that something was knowing that I would have to get up this morning and ride again, this time for two hours. Technically, this weekend we are supposed to ride 40 miles on Saturday and 40 miles on Sunday, but I knew that doing 40 miles each day on the trainer, because of the rain, would be a recipe for disaster. So I made an executive decision to ride for two hours each day.
This morning when I woke up, it was disheartening to realize that my morning wouldn't start for another two hours because of my ride. I had another internal conversation, much like the one that occurred last night, but after putting on my biking clothes (and this time choosing padded shorts), I fired up my music and warmed up with five minutes of dancing before getting on the bike. I figured that I would make the time go by faster by watching more "Army Wives," which usually works to keep me entertained on long rides on the trainer. But, for some reason, this morning time crawled by, even with the distraction of all of the drama on t.v. I glanced down at my watch the first time and only 20 minutes had gone by since I had gotten on the bike! I was biking at around 140 BPM, and pedaling around 15 mph, so I was getting a good body workout, but it also seemed like I was getting a mind workout, trying to keep my motivation up. I kept willing for time to fast-forward, for the two hours to be up. But, if anything, time just went slower.
I am happy to report that I did finish my two hours this morning, as painful as it was. I guess that's the most important thing: to finish something even when everything in you is shouting that it would be so much easier - and so much more fun - to quit. I wish that training for the STP were a perpetual high, but the truth is that sometimes it just feels like lots of work. Oh, and a sore tush.
I am supposed to ride again tomorrow but I think I am going to push the ride to the evening so I give my muscles a little bit of a break. Happy Saturday!
Saturday, March 31, 2012
Sunday, March 25, 2012
Carol - Well this is the first time I've been able to ride both weekend days, thank you sunshine. I thought the first couple of miles would be difficult because I rode yesterday. Actually the first five miles were fine, however, I didn't realize the route I picked would be so hilly and the road surface so rough. Both sure do impact your average mph. My outdoor rides I've been averaging 14 - 15 mph. Not the case today...my speed dropped to about 11 on the way out to the lake.
I rode down to town, out to Fairhaven, followed Chuckanut out to Lake Sammish Rd and then made two loops around the lake. There were many bikers out today, and most of them kicked my butt. What a reality check. At one point another rider asked if I was okay...how embarrassing, I had been caught in the mid section of a hill where I had stopped. The only thing I have to say for myself is "at least I was out there" and "it will only make me stronger". My favorite part of the ride was along the bay between town and Fairhaven and the loops around the lake. I have to say that after a hot tub, nap, and dinner I am still exhausted. For the first time I'm glad I don't ride again until Wednesday.
I am going to sleep so well tonight.
Total ride length this weekend 50 miles
I need a smaller pair of biking shorts and also a jersey and some interchangeable lens glasses. Also, some fingerless gloves would be nice. I actually overheated today.
I rode down to town, out to Fairhaven, followed Chuckanut out to Lake Sammish Rd and then made two loops around the lake. There were many bikers out today, and most of them kicked my butt. What a reality check. At one point another rider asked if I was okay...how embarrassing, I had been caught in the mid section of a hill where I had stopped. The only thing I have to say for myself is "at least I was out there" and "it will only make me stronger". My favorite part of the ride was along the bay between town and Fairhaven and the loops around the lake. I have to say that after a hot tub, nap, and dinner I am still exhausted. For the first time I'm glad I don't ride again until Wednesday.
I am going to sleep so well tonight.
Total ride length this weekend 50 miles
I need a smaller pair of biking shorts and also a jersey and some interchangeable lens glasses. Also, some fingerless gloves would be nice. I actually overheated today.
Cassandra: Today was my first ride in a while that involved another person. I was hanging out with my Spring in Vienna friend, Michelle, when she suggested we ride the Burke-Gilman together. So even though I rode the trail yesterday, I headed out there again this morning. The rides were as different as night and day. Yesterday I rode at about 15.5 mph, which tends to be my normal pace. I started out at that pace today, too, and was surprised when I'd glance in my rearview mirror and find Michelle gone. I'd pull over and wait and she would always make her way up the trail to me, slowly. I tried to cycle more slowly so that we could ride together and chat, which is the best thing about riding with another person. It was tough to stay clipped in sometimes, though, because I was pedaling slowly or coasting and when you're going slow it can be hard to keep your balance on the bike. I found that Michelle's pace was around 7 mph on the way out and about 6 mph coming back. I was having a hard time staying warm at this pace ... my hands were freezing and so was my core, even though I had three layers on top. Michelle, meanwhile, was hot. We stopped for coffee in Shoreline so I could warm my hands and belly with a chai tea latte and Michelle could eat a sandwich. It was nice to be able to sit and hang out while on a bike ride. I don't normally do that. Sometimes I will pull over and refuel, but that is the extent of my breaks.
After a good half an hour we got back on the bikes for our return trip. Michelle gave me her coat because she was overheating and I was still having problems staying warm. It was a beautiful ride back as the sun peeked out in places and we rode by the huge houses on the lake. We ended up walking our bikes up the big hill near my house (Michelle would have killed me had we not walked!), which was a treat. Four and a half hours and 23.5 miles later, we were home.
As far as gear, things went better for me this ride. Last night I went to REI to replace my backpack and seat pack with a fanny pack and a stem bag. It felt great to be a little more free of weight. I love the fanny pack because I can just turn it around on my stomach to get into it; I find jersey pockets to be universally hard to access, especially when adding or shedding layers.
I hope Michelle isn't too sore after our ride today ... she was quite a trooper to do a 23 mile ride when she hadn't been on her bike in about a year. I know her fanny is sore and she is a little sun/wind burnt, but the first ride of the season is always the hardest. I'm hoping I can convince her to buy a bike trainer so she can work up to longer rides for the summer. It always helps to have someone to ride with! It makes the time go by a lot quicker!
After a good half an hour we got back on the bikes for our return trip. Michelle gave me her coat because she was overheating and I was still having problems staying warm. It was a beautiful ride back as the sun peeked out in places and we rode by the huge houses on the lake. We ended up walking our bikes up the big hill near my house (Michelle would have killed me had we not walked!), which was a treat. Four and a half hours and 23.5 miles later, we were home.
As far as gear, things went better for me this ride. Last night I went to REI to replace my backpack and seat pack with a fanny pack and a stem bag. It felt great to be a little more free of weight. I love the fanny pack because I can just turn it around on my stomach to get into it; I find jersey pockets to be universally hard to access, especially when adding or shedding layers.
I hope Michelle isn't too sore after our ride today ... she was quite a trooper to do a 23 mile ride when she hadn't been on her bike in about a year. I know her fanny is sore and she is a little sun/wind burnt, but the first ride of the season is always the hardest. I'm hoping I can convince her to buy a bike trainer so she can work up to longer rides for the summer. It always helps to have someone to ride with! It makes the time go by a lot quicker!
Saturday, March 24, 2012
Carol - Today I woke up to sunshine. Wow... I was so excited to ride my bike outside I could hardly stand it. Rich and I had made an appointment out in Lynden mid-day so given the heavy frost in the morning I decided to wait until after our appointment to ride. I left the house about 4 pm headed down Lakeway Drive and took my normal route into town. Once there I decided it would be a beautiful day to ride by the water so I took off down Marine Drive which follows Bellingham Bay out toward Lummi Island. By the time I rode to where the tribal lands start I had 12 miles on my odometer. After you pass the boat launch the houses and area starts looking rough. I could tell that the dogs up ahead would not be on leashes and decided this was not an area I would like to ride alone. I have ridden out this way before and you really have a strong head wind on the way out which is great, I'd rather have it on the way out than on the way home when I'm tired.
After turning around I headed back to town and decided to ride by the bike shop in case it was still open so I could have some minor adjustments done. This took about a half hour but it was time well spent. When I got back on my bike I could tell my weight had shifted to be more on my sit bones. This also brought me more forward which was good because I had been thinking of having the stem shortened so I'd be more comfortable with my hands in the hood. After completing the adjustments I got back in the saddle and continued my ride heading toward Fairhaven, followed Bill McDonald Parkway then turned left at 32nd and rode behind REI on the bike lane, turned right and rode over the freeway ending up at The Market at Lakeway where Rich picked me up. Total ride length was 22.5 miles. I feel great! I wish I could have gone the full 30 miles I'd planned for today but it was starting to get dark outside.
This was the first rode ride since I had my new bike mirror installed....wow what a difference. I love it...so much nicer to not have to turn my head to look for cars.
After turning around I headed back to town and decided to ride by the bike shop in case it was still open so I could have some minor adjustments done. This took about a half hour but it was time well spent. When I got back on my bike I could tell my weight had shifted to be more on my sit bones. This also brought me more forward which was good because I had been thinking of having the stem shortened so I'd be more comfortable with my hands in the hood. After completing the adjustments I got back in the saddle and continued my ride heading toward Fairhaven, followed Bill McDonald Parkway then turned left at 32nd and rode behind REI on the bike lane, turned right and rode over the freeway ending up at The Market at Lakeway where Rich picked me up. Total ride length was 22.5 miles. I feel great! I wish I could have gone the full 30 miles I'd planned for today but it was starting to get dark outside.
This was the first rode ride since I had my new bike mirror installed....wow what a difference. I love it...so much nicer to not have to turn my head to look for cars.
Cassandra: I just got back from a Saturday morning ride on the Burke-Gilman Trail in Seattle. I really didn't feel like riding this morning, especially riding outside, but I figured that I needed to get it out of the way. I rode for an hour and a half on the trainer Thursday morning (which for once seemed like an eternity), but I needed to get in a big ride for this week. To be honest, I was slightly grumpy starting out. It takes so much longer to gear up for a ride outside than it does to just ride the trainer. I had to get out all of my biking clothes - the pants with the padded seat, the cleated shoes, the jersey, and the neon jacket, among other items. Because I am still dealing with some pack issues I threw my bike lock and flat repair kit in a backpack, filled my water bottle, and attached my blinking light. It took me 30 minutes to get out the door, but finally I did make it outside.
I decided to speed down the main hill on 23rd instead of winding along the side roads on the way to the Burke. But half-way down, once I was committed, I remembered that I hadn't practiced clipping in outside for a while. That made me a little nervous so I pulled over onto the sidewalk and made sure I was still comfortable getting in and out of my pedals. When I got back on the road, the cars were speeding by me, swerving around me like they had never had to share the road with a bike before. Really, in Seattle, you think people would be more patient. This is a big biking community.
I finally made it to the Burke and was happy to part ways with my motoring counterparts. I headed out towards Gasworks Park, then up towards Fremont but stopping at Stone. And then it was time to turn around. By this point, I was still grumpy. I hadn't found my pace yet and my seat was uncomfortable and the new mirror I'd bought for my new glasses wasn't working very well. I couldn't see behind me at all, which was the whole point of the mirror. Oh, and my fingers were cold. And nothing makes me grumpier on a bike than having cold fingers.
After stopping at Stone for some readjustments, I headed the other direction on the Burke, winding through the University of Washington and along the lake near Magnuson Park and Matthews Beach. Finally, the sun started to come out and I found my pace and things started to look better. My fingers started to warm up and in trying to push my glasses further onto my nose I accidentally hit my mirror and it fell into place so I could actually see behind me.
I rode out past where the Burke had been closed for the winter and was happy to find a beautifully paved trail that was a big improvement over the bumpy, root-infested stretch of trail that the Burke can be in some areas. I was happy pedaling along, turning back when I had gone about 20 miles.
During my ride back I was pushed a little by a couple who was drafting off me. They were part of a local duathlon and must have been saving their strength for the run at the end. I felt a bit pressured to ride faster than I wanted to, but then decided that if they wanted to pass me they were certainly free to. I was going to ride however fast I wanted to ride.
My ride back home was pretty good. Unfortunately, the last mile was a giant hill, the one I have to walk up every day on my way home from work. It is so much harder on a bike! I am still nervous going up big hills with my feet clipped in to the pedals, so I took it easy and pushed my bike up the very steepest part, which was maybe 0.05 miles long.
I was a bit sweaty and definitely feeling triumphant when I rolled into my neighborhood and spotted my car. I was home! With about two hours on the bike and 28.13 miles under my belt, my Saturday was just getting started.
I decided to speed down the main hill on 23rd instead of winding along the side roads on the way to the Burke. But half-way down, once I was committed, I remembered that I hadn't practiced clipping in outside for a while. That made me a little nervous so I pulled over onto the sidewalk and made sure I was still comfortable getting in and out of my pedals. When I got back on the road, the cars were speeding by me, swerving around me like they had never had to share the road with a bike before. Really, in Seattle, you think people would be more patient. This is a big biking community.
I finally made it to the Burke and was happy to part ways with my motoring counterparts. I headed out towards Gasworks Park, then up towards Fremont but stopping at Stone. And then it was time to turn around. By this point, I was still grumpy. I hadn't found my pace yet and my seat was uncomfortable and the new mirror I'd bought for my new glasses wasn't working very well. I couldn't see behind me at all, which was the whole point of the mirror. Oh, and my fingers were cold. And nothing makes me grumpier on a bike than having cold fingers.
After stopping at Stone for some readjustments, I headed the other direction on the Burke, winding through the University of Washington and along the lake near Magnuson Park and Matthews Beach. Finally, the sun started to come out and I found my pace and things started to look better. My fingers started to warm up and in trying to push my glasses further onto my nose I accidentally hit my mirror and it fell into place so I could actually see behind me.
I rode out past where the Burke had been closed for the winter and was happy to find a beautifully paved trail that was a big improvement over the bumpy, root-infested stretch of trail that the Burke can be in some areas. I was happy pedaling along, turning back when I had gone about 20 miles.
During my ride back I was pushed a little by a couple who was drafting off me. They were part of a local duathlon and must have been saving their strength for the run at the end. I felt a bit pressured to ride faster than I wanted to, but then decided that if they wanted to pass me they were certainly free to. I was going to ride however fast I wanted to ride.
My ride back home was pretty good. Unfortunately, the last mile was a giant hill, the one I have to walk up every day on my way home from work. It is so much harder on a bike! I am still nervous going up big hills with my feet clipped in to the pedals, so I took it easy and pushed my bike up the very steepest part, which was maybe 0.05 miles long.
I was a bit sweaty and definitely feeling triumphant when I rolled into my neighborhood and spotted my car. I was home! With about two hours on the bike and 28.13 miles under my belt, my Saturday was just getting started.
Thursday, March 22, 2012
Carol - The week is flying by and once again I'm a little late with posting my workouts. Monday...I have been riding hard for my last several workouts so I decided to ride at a steady pace but I rode for two hours while watching tv. I really enjoyed myself and could have continued if it hadn't been so late. I was able to finish my last fifteen miles or so that I didn't ride on Sunday because I wanted to lift weights when I was at the gym with Cassandra.
I'm really trying to step it up this week, however, I had a massive headache on Wednesday so I couldn't ride. So tonight after work I headed to the gym for a good ride and to lift weights. I rode my twenty miles. During the first hour I rode intervals but instead of one to one, I rode three minutes hard and two minutes at a recovery pace. After having a hard day at work it felt really good to just ride, sweat, and listen to my new play list I made last weekend for my workouts. The only negative was I didn't have my biking shorts so by bottom was a little sore during the ride. After my ride I went on to lift weights but decided upper body was all I was going to do as it was late. It's too bad it was a twelve hour day once I finished at the gym but it sure is good stress relief.
I can hardly wait until Cassandra and I can take a long ride on the road. I'm sure she'll kick my XXX, but heck she is a lot younger...so she should.
Off to shower or hubby may not let me in the bed tonight; )
I'm really trying to step it up this week, however, I had a massive headache on Wednesday so I couldn't ride. So tonight after work I headed to the gym for a good ride and to lift weights. I rode my twenty miles. During the first hour I rode intervals but instead of one to one, I rode three minutes hard and two minutes at a recovery pace. After having a hard day at work it felt really good to just ride, sweat, and listen to my new play list I made last weekend for my workouts. The only negative was I didn't have my biking shorts so by bottom was a little sore during the ride. After my ride I went on to lift weights but decided upper body was all I was going to do as it was late. It's too bad it was a twelve hour day once I finished at the gym but it sure is good stress relief.
I can hardly wait until Cassandra and I can take a long ride on the road. I'm sure she'll kick my XXX, but heck she is a lot younger...so she should.
Off to shower or hubby may not let me in the bed tonight; )
Wednesday, March 21, 2012
Cassandra: Mom and I started the week out strong by working out on Sunday morning at the gym. While she rode for 45 minutes, I stayed on the bike during her weight-lifting session and rode for an hour and five minutes. Although the ride was more comfortable than the time before in the gym (we were on a different style of stationary bike so my rear end didn't fall asleep!), both of us felt like we were tipping forward on our seats. I kept having to lean on the handlebars so I could read my magazine! It was the first time I'd read while riding, which was kind of fun. I finished a whole magazine during my 17-mile workout. And then it was time for the hot tub and sauna!
Because we didn't ride our full two hours on Sunday, I had to ride again on Monday for an hour. I didn't feel like getting up early so I waited until after work but before my kickboxing class. I rode at a pretty good intensity while watching a tv show on my projector. The pain came during my kickboxing class. It was only the 2nd time I'd gone, and the first time hadn't given me a good workout because the instructor was new. I figured it would just be a fun thing again, not hard work, so I got off the bike, ate some dinner, and then headed out to my class. The instructor had improved! He gave us a very good workout that included a lot of kicking and kneeing, and that combined with my biking beforehand made me pretty darn sore!
I am set to bike again tonight and tomorrow ...
Because we didn't ride our full two hours on Sunday, I had to ride again on Monday for an hour. I didn't feel like getting up early so I waited until after work but before my kickboxing class. I rode at a pretty good intensity while watching a tv show on my projector. The pain came during my kickboxing class. It was only the 2nd time I'd gone, and the first time hadn't given me a good workout because the instructor was new. I figured it would just be a fun thing again, not hard work, so I got off the bike, ate some dinner, and then headed out to my class. The instructor had improved! He gave us a very good workout that included a lot of kicking and kneeing, and that combined with my biking beforehand made me pretty darn sore!
I am set to bike again tonight and tomorrow ...
Sunday, March 18, 2012
Carol - Well, I too am behind in my entries. This past week I rode Wednesday morning, Wednesday night, Thursday and today. I had to ride twice on Wednesday because in the morning I had several phone calls (important ones) during my workout. I rode the full hour and a half but I didn't think I'd actually completed the 20 miles. So, Wednesday night I rode an extra 30 minutes doing intervals. One minute at a high resistance and speed and the next minute at normal speed. Overall, I think I had a really good workout once I complete my evening ride.
Thursday night I rode at the gym for 45 minutes as it was not suppose to be a ride night. Once again I completed intervals. When I started my training about six weeks ago I was not able to ride with a higher resistance because it hurt my knees. Now after riding and lifting weights several times a week I have been able to increase this by 2x. Also, I have doubled the weight I have been lifting. I really am not concerned so much about my lower body which I consider to be strong but am trying to increase my upper body strength. I feel like I'm on track with my goal.
Cassandra came up for the weekend so we were able to go to the gym again today. My total time spend on the bike was 45 minutes. This included my warm up and cool down. Total mileage was twelve. I will need to ride the remaining 18 miles tomorrow night but I really wanted to lift weights since I don't go to the gym on Mondays. Tomorrow I will train at home on my trainer to get my remaining miles.
I hope the weather is nice on Wednesday as I am excited to be out on the rode again. I find that the miles and time spent on the bike is much more enjoyable.
Training notes:
Cassandra noticed that my body shape is changing : ) A nice perk from the training. Also, the bathing suit Cassandra normally wears hung on her body. Unlike me she shouldn't lose any more body mass.
I am going to purchase my heart rate monitor this week so I can track my progress better.
Thursday night I rode at the gym for 45 minutes as it was not suppose to be a ride night. Once again I completed intervals. When I started my training about six weeks ago I was not able to ride with a higher resistance because it hurt my knees. Now after riding and lifting weights several times a week I have been able to increase this by 2x. Also, I have doubled the weight I have been lifting. I really am not concerned so much about my lower body which I consider to be strong but am trying to increase my upper body strength. I feel like I'm on track with my goal.
Cassandra came up for the weekend so we were able to go to the gym again today. My total time spend on the bike was 45 minutes. This included my warm up and cool down. Total mileage was twelve. I will need to ride the remaining 18 miles tomorrow night but I really wanted to lift weights since I don't go to the gym on Mondays. Tomorrow I will train at home on my trainer to get my remaining miles.
I hope the weather is nice on Wednesday as I am excited to be out on the rode again. I find that the miles and time spent on the bike is much more enjoyable.
Training notes:
Cassandra noticed that my body shape is changing : ) A nice perk from the training. Also, the bathing suit Cassandra normally wears hung on her body. Unlike me she shouldn't lose any more body mass.
I am going to purchase my heart rate monitor this week so I can track my progress better.
Saturday, March 17, 2012
Cassandra: I have a few rides to catch up on here. Last Sunday I was supposed to ride but by the time I finished cooking for the week it was late and I didn't feel like jumping on the bike. So, I woke up in the morning and rode for 50 minutes at a pretty steady state. Because I was riding for a shorter amount of time, I upped my intensity and rode at about 160 bpm (versus my normal 140 bpm for a longer ride). Although I didn't feel that much like getting up at 5:50 in the morning, once my workout was done I felt good.
On Wednesday I came home from work and rode for an hour and a half. I listened to podcasts the entire time ... I recommend Fat2Fit Radio. It has a ton of workout and nutrition information and helps the time pass quickly. My legs were a bit tired for this workout because I had ridden the bike on Monday and had also run Tuesday and earlier in the day on Wednesday. I really enjoy my cross-training runs. They are a great source of stress relief. Although I am always looking at the clock when I am running, I actually really look forward to putting my running shoes on and hitting the road.
On Thursday I worked in some hill and strength training. Because I have been concentrating on steady state riding, I eased into things with three-minute intervals. Of course, I started with a 5-minute warmup, but then I immediately went into the first of five interval sets. Minute one had me riding as hard as I could, with my heart rate up around 170-175. Minutes two and three were for recovery, albeit at a 60-70% pace. During that time, my heart rate stayed up but was able to relax some. After five sets of those intervals I rode at a high intensity until my 50 minutes on the bike were up. I finished with a five-minute cool down. In the next week my plan is to up my intervals to what I was used to riding: 10 sets of intervals, 2 minutes each with the first minute all-out hard and the second minute riding at a recovery pace around 70%. After the intervals I ride at a high intensity until my time-quota is met.
I am having some nutritional issues as of late. My sweat within the last week has started to smell like ammonia, which is very unusual for me. Dennis looked it up on the internet and found that an ammonia-like smell is common when you are breaking down proteins, either from your diet for fuel or from your own muscles for fuel. I have been struggling with getting enough calories in, as I am riding the bike three times a week and running three or so times a week. I also walk to work and back and am very active during the day. I track my calories in and out using the Loseit App (which I love), but on those days when I am burning 1200+ calories it is hard to meet my metabolic needs and cover everything I burn through exercise. I want to make sure I am not breaking down muscle for fuel, so my plan is to eat more carbs before I workout and re-introduce strength training twice a week. I was doing this faithfully before our cruise to the Caribbean but decided to be a little more lax with working out upon our return. Well, I suppose I have to hit the weights again. Sometimes it's hard to juggle all of this exercise with work and life!
On Wednesday I came home from work and rode for an hour and a half. I listened to podcasts the entire time ... I recommend Fat2Fit Radio. It has a ton of workout and nutrition information and helps the time pass quickly. My legs were a bit tired for this workout because I had ridden the bike on Monday and had also run Tuesday and earlier in the day on Wednesday. I really enjoy my cross-training runs. They are a great source of stress relief. Although I am always looking at the clock when I am running, I actually really look forward to putting my running shoes on and hitting the road.
On Thursday I worked in some hill and strength training. Because I have been concentrating on steady state riding, I eased into things with three-minute intervals. Of course, I started with a 5-minute warmup, but then I immediately went into the first of five interval sets. Minute one had me riding as hard as I could, with my heart rate up around 170-175. Minutes two and three were for recovery, albeit at a 60-70% pace. During that time, my heart rate stayed up but was able to relax some. After five sets of those intervals I rode at a high intensity until my 50 minutes on the bike were up. I finished with a five-minute cool down. In the next week my plan is to up my intervals to what I was used to riding: 10 sets of intervals, 2 minutes each with the first minute all-out hard and the second minute riding at a recovery pace around 70%. After the intervals I ride at a high intensity until my time-quota is met.
I am having some nutritional issues as of late. My sweat within the last week has started to smell like ammonia, which is very unusual for me. Dennis looked it up on the internet and found that an ammonia-like smell is common when you are breaking down proteins, either from your diet for fuel or from your own muscles for fuel. I have been struggling with getting enough calories in, as I am riding the bike three times a week and running three or so times a week. I also walk to work and back and am very active during the day. I track my calories in and out using the Loseit App (which I love), but on those days when I am burning 1200+ calories it is hard to meet my metabolic needs and cover everything I burn through exercise. I want to make sure I am not breaking down muscle for fuel, so my plan is to eat more carbs before I workout and re-introduce strength training twice a week. I was doing this faithfully before our cruise to the Caribbean but decided to be a little more lax with working out upon our return. Well, I suppose I have to hit the weights again. Sometimes it's hard to juggle all of this exercise with work and life!
Sunday, March 11, 2012
Carol - I really was not motivated to ride today. The time change in the spring always makes me feel tired for about week, however, I didn't feel like I had a choice since I didn't get a ride in yesterday. I also knew I wouldn't want to ride on Monday since that is my one night during the week that I try to never book anything.
The first five or ten minutes were difficult but after that I found my pace. I rode at a very steady speed today with short intervals at a higher resistance, however, today's goal was for total time on the bike.
Training notes:
Two hours on the trainer which I believe equals 25 to 30 miles
I really need to make up a better play list for my longer rides.
A heartrate monitor like Cassandra's would be great (seems like the list never ends).
The first five or ten minutes were difficult but after that I found my pace. I rode at a very steady speed today with short intervals at a higher resistance, however, today's goal was for total time on the bike.
Training notes:
Two hours on the trainer which I believe equals 25 to 30 miles
I really need to make up a better play list for my longer rides.
A heartrate monitor like Cassandra's would be great (seems like the list never ends).
Carol - After a bit of contemplation this week I decided to buy a trainer for my bike. I could continue to ride my miles on foul weather days at the health club but I don't want to spend two, three or more hours there. Also, I'd like to ride on my bike so I can make sure I won't have problems with comfort in the saddle during the event. So off to REI to buy a Cycle Ops. At least the purchase decision was easy since I just bought the same one Cassandra has. Rich and I were both a little frustrated though with the actual instructions to put it together, however, now that I look back we were making it much more difficult then it really needed to be. Oh well, it works great now that we've got it figured out.
The most exciting news for me today was learning that there is a gradient map for Bellingham. My friend Karen was actually tasked with this project when she worked for the city. Yeah Karen!! I now know what hills to ride in order to train properly for the big hill that comes on mile 45 of the ride.
Training:
None unfortunately since we were so busy with errands and getting my trainer ready
Purchased:
Cycle Ops and also a bike mirror that plugs into my handlebar end.
The most exciting news for me today was learning that there is a gradient map for Bellingham. My friend Karen was actually tasked with this project when she worked for the city. Yeah Karen!! I now know what hills to ride in order to train properly for the big hill that comes on mile 45 of the ride.
Training:
None unfortunately since we were so busy with errands and getting my trainer ready
Purchased:
Cycle Ops and also a bike mirror that plugs into my handlebar end.
Saturday, March 10, 2012
Cassandra: Whew! I am tired. I just burned 913 calories and spent 1:39 on the bike trainer. That's not minutes, just an FYI. That's an hour and 39 minutes. I tried not to overdo it in lieu of my left calf pain the other night, but it never became an issue this ride. I was pain free, except for near the end when my seat started to hurt. After talking to Steve, the fit guy, at REI the other day I am taking my post-workout stretching more seriously, which I think is going to help things. I spent a good amount of time tonight stretching my calves, quads, and hamstrings. And I even showed some love to my ankles with a bunch of ankle rolls. Now that my ride is finished and I have refueled and showered, I am really tired. My body feels worn out, but Dennis and I are headed out dancing tonight. I know I will get a second burst of energy when I hear the live band and see all of the couples out on the dance floor. If only biking was as intoxicating as dancing :-)
Tomorrow is the Seattle Bike Expo ... I can't wait! I am hoping I'll find the right pair of glasses with interchangeable lenses. Cross your fingers for me :-)
Tomorrow is the Seattle Bike Expo ... I can't wait! I am hoping I'll find the right pair of glasses with interchangeable lenses. Cross your fingers for me :-)
Friday, March 9, 2012
Cassandra: I rode the bike trainer yesterday while watching Netflix. I got in a pretty good workout, lasting for an hour and a half (which was my plan) and keeping my heart rate around 140 BPM. I rode pretty quickly, even though I had some pain in the back of my left calf, up towards the knee, and burned 890 calories. It is my guess that I covered anywhere between 22.5 and 25 miles during my ride. Whew!
Yesterday, I also had a follow-up appointment with Steve, the fit-guy at the Seattle REI store. I had come to him last week after my warranty tune-up, complaining of some shoulder and back pain. He took one look at me on my bike and shook his head. "No," he said, "I can already tell something is wrong." That started off an hour where he changed my seat height, seat position, and various other little things to get me a better fit on my bike. I was told to take my Cannondale Synapse home and test out the new fit with a ride. Well, when I did my next workout on the trainer I noticed that I was now chafing my thighs against the reflector and my seat pack. So, I called Steve and went back in and we got everything straightened out. He jimmy-rigged my seat pack, making it thinner in the front, and adjusted the position of my reflector. Now, I just have to ride again and test everything out once more.
This weekend is the Seattle Bike Expo and Dennis and I have tickets for Sunday. Like mom, I still have more things to buy for my bike: sunglasses with interchangeable lenses, a mirror for my helmet, and a multi-tool. It seems like the shopping is never done.
Yesterday, I also had a follow-up appointment with Steve, the fit-guy at the Seattle REI store. I had come to him last week after my warranty tune-up, complaining of some shoulder and back pain. He took one look at me on my bike and shook his head. "No," he said, "I can already tell something is wrong." That started off an hour where he changed my seat height, seat position, and various other little things to get me a better fit on my bike. I was told to take my Cannondale Synapse home and test out the new fit with a ride. Well, when I did my next workout on the trainer I noticed that I was now chafing my thighs against the reflector and my seat pack. So, I called Steve and went back in and we got everything straightened out. He jimmy-rigged my seat pack, making it thinner in the front, and adjusted the position of my reflector. Now, I just have to ride again and test everything out once more.
This weekend is the Seattle Bike Expo and Dennis and I have tickets for Sunday. Like mom, I still have more things to buy for my bike: sunglasses with interchangeable lenses, a mirror for my helmet, and a multi-tool. It seems like the shopping is never done.
Cassandra: Well, by this point mom and I have been training for several weeks. Our rides started not with the road but with stationary bikes in a gym (in mom's case) and at home on a bike trainer (me). I have been a little leery as of late to take my bike on the road because of an experience I had a couple of months ago. Dennis was working so I decided to devote my Saturday morning to a bike ride on Seattle's famed Burke-Gilman. Everything was fine at first. It was my first solo ride with my new clip-less pedals but I got clipped in just fine and used side streets until I met up with the entrance to the trail. I rode about 10 miles (and had already ridden about 2.5 on side streets) until the closing of the trail, where they were working on the pavement. At that point I turned around and things started to get a little messy. It started to rain. But more than that, it started to get cold. My feet were a little numb and my hands were numb. It was a miserable feeling all around. Now, I wasn't just pedaling slowly, mind you. I was going more than 15 mph. My core was warm, but the rest of me wasn't. I stopped to eat snacks at a local park but had to leave because I was freezing. And then I rode home, another 10 miles of cold trail and hilly side streets. The streets near my house are terrible on the way home from a bike ride. They just go up, up, up. And steeply. When I finally made it home I had to draw the hottest bath I could stand and soak. And right then and there I vowed not to ride outside again until it was warmer.
So, as a compromise between our training and staying warm, I have been doing my miles primarily on a bike trainer. It's a really neat contraption. You hook your front wheel and your back wheel into it, and it turns your road bike into a stationary bike. The best part is that you can watch movies, listen to podcasts, listen to music, and the best part ... stay warm. I have learned how to make it a great workout, too. I attach my heart rate monitor and keep track of how hard I'm working. I also design interval workouts where I pedal as hard as I can for 1 minute before resting for the same amount of time and then starting all over again.
Last weekend when I was in Bellingham helping mom buy her bike we worked out at the Bellingham Athletic Club. I was certain I was ready for the spin bikes because I had been working out on my trainer so much. But right from the start the bike felt uncomfortable. I tried adjusting the seat and the handlebars to no avail. But I rode for an hour anyways, right alongside of mom. We were red-faced and sweaty and every few minutes would take our head-phones off to talk about the ride, make plans for our bike-shopping afternoon, etc. It is fun working out alongside of someone. I don't get to do that a lot, especially on the bike.
At about 45 minutes I was hurting. I didn't want to give in to the pain and stop riding, but I was having weird issues that I hadn't dealt with before. It wasn't my lungs or my legs. It wasn't my motivation. It was my seat ... all of it was numb. It was such a weird feeling, and very uncomfortable. In fact, when I did try to move around it went from being numb to being just plain painful. I was stubborn and pushed the ride to an hour, but it was a real challenge.
Now that mom and I both have bikes, it is fun to talk about our rides and mileage. I am excited for when we can meet up for actual rides together ... outside :-)
So, as a compromise between our training and staying warm, I have been doing my miles primarily on a bike trainer. It's a really neat contraption. You hook your front wheel and your back wheel into it, and it turns your road bike into a stationary bike. The best part is that you can watch movies, listen to podcasts, listen to music, and the best part ... stay warm. I have learned how to make it a great workout, too. I attach my heart rate monitor and keep track of how hard I'm working. I also design interval workouts where I pedal as hard as I can for 1 minute before resting for the same amount of time and then starting all over again.
Last weekend when I was in Bellingham helping mom buy her bike we worked out at the Bellingham Athletic Club. I was certain I was ready for the spin bikes because I had been working out on my trainer so much. But right from the start the bike felt uncomfortable. I tried adjusting the seat and the handlebars to no avail. But I rode for an hour anyways, right alongside of mom. We were red-faced and sweaty and every few minutes would take our head-phones off to talk about the ride, make plans for our bike-shopping afternoon, etc. It is fun working out alongside of someone. I don't get to do that a lot, especially on the bike.
At about 45 minutes I was hurting. I didn't want to give in to the pain and stop riding, but I was having weird issues that I hadn't dealt with before. It wasn't my lungs or my legs. It wasn't my motivation. It was my seat ... all of it was numb. It was such a weird feeling, and very uncomfortable. In fact, when I did try to move around it went from being numb to being just plain painful. I was stubborn and pushed the ride to an hour, but it was a real challenge.
Now that mom and I both have bikes, it is fun to talk about our rides and mileage. I am excited for when we can meet up for actual rides together ... outside :-)
Wednesday, March 7, 2012
Carol: Wednesday, March 7. Left home around one o'clock. I wanted to leave earlier, however, intestinal issues caused a later start. Started my ride at Sammish Island and rode to Farm House Inn before turning around and starting back. Trying to increase my miles I took a detour back. The roads are rough in that area which caused my mph to decrease. The weather was beautiful with nothing but blue skies and thousands of waterfowl. At one point I stood by my bike under a tree with a bald eagle right over my head. Amazing: )
Training notes:
22.2 miles, average speed was 15mph
First two miles my legs felt tired and I couldn't find my pace
rest of ride felt great and I actually took an extra spin up the rode
Training notes:
22.2 miles, average speed was 15mph
First two miles my legs felt tired and I couldn't find my pace
rest of ride felt great and I actually took an extra spin up the rode
Carol: Sunday, March 5. Picked up my bike and bought a new riding jacket, gloves, and pump. I left the house in the afternoon planning on riding around the neighborhood and just getting used to being on a bike again. At this time I should mention that I rode the STP in 1993 with my dad and have not been on a bike since then. Anyway, it took me a little time to get my balance down along with the shifting but once I did I decided I was really having fun. My route went from around the neighborhood to Lake Whatcom, Bellingham harbor and the airport. Started thinking about riding to Lummi Island but decided to call home first and check-in since I was gone longer then anticipated. Ring, ring, ring...no answer. It really sucks to realize that you've ridden further then planned and now have to ride home which includes Yew Street hill and Lakeway Drive which is very heavily traveled and narrow in spots.
Training notes:
17 miles, average speed 16.5 mph
Ear ache at the beginning of ride from strong winds
Legs felt great until Yew Street hill......sucky from that point until home.
Make sure to always take drivers license and debit card or have plenty of snacks
Training notes:
17 miles, average speed 16.5 mph
Ear ache at the beginning of ride from strong winds
Legs felt great until Yew Street hill......sucky from that point until home.
Make sure to always take drivers license and debit card or have plenty of snacks
Carol: Bike purchase$$$
Carol: Saturday, March 4, Cassandra came up for the weekend to help me make my final bike selection. After much research and visiting many bike stores I decided I liked working with Kulshan Bike the best. So after working out at the gym, riding for sixty minutes and lifting weights (Cassandra insisted we do this first) we cleaned up and headed to the bike shop. I decided if I found a bike that really fit well I'd go ahead and buy it since they had the best customer service. We tried a few bikes and found one I really liked...funny thing is that Cassandra was suppose to ride the other bike I was going to try but there was a small problem...my legs are a lot longer than hers and as I started down the road I hear "Mom, Mom, I can't ride this one". When I looked back at her it was obvious her feet didn't reach the pedals on the down stroke. Funny!!
My bike choice was easy. It was all the other gear that dazed and confused me. Good thing Cassandra was there and well prepared with her list. It's amazing how much that list cost me and even more amazing that I still have items left to purchase.
Training notes:
Ride length 60 minutes...probably 15 miles
Distance between our two bikes odometers .5 miles
Cassandra sweat is like water, whereas mine is more salty
No problems for me, however, Cassandra's seat went numb
My bike choice was easy. It was all the other gear that dazed and confused me. Good thing Cassandra was there and well prepared with her list. It's amazing how much that list cost me and even more amazing that I still have items left to purchase.
Training notes:
Ride length 60 minutes...probably 15 miles
Distance between our two bikes odometers .5 miles
Cassandra sweat is like water, whereas mine is more salty
No problems for me, however, Cassandra's seat went numb
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