2/5 35 miles on bike, 132 min. on trainer
2/12 38 miles on bike, 145 min on trainer
2/19 42 miles on bike, 160 min. on trainer
2/26 46 miles on bike, 176 min. on trainer
3 hours, 3 hours = total of 6 hours/week.
Saturday, January 29, 2011
A small detail: Successful Registration
I registered successfully for the East ride (Avon to Evergreen) of the Tripe Bypass on Wednesday.
Since I told most folks at the office now I have desires to avoid both public humiliation and the waste of the $150 registration fee.
Registration includes a commemorative jersey. I considered buying shorts or a jacket, but thought $70 for short sight-unseen was steep....and I have two jackets already. The jersey will will do the
job of proving my registration as well as anything. I hope some photographers are along the route!
Since I told most folks at the office now I have desires to avoid both public humiliation and the waste of the $150 registration fee.
Registration includes a commemorative jersey. I considered buying shorts or a jacket, but thought $70 for short sight-unseen was steep....and I have two jackets already. The jersey will will do the
job of proving my registration as well as anything. I hope some photographers are along the route!
32.3 miles, 2:07, 15.3 mph
nice creek ride, lots of spin, no hills, some wind
I found I was riding forward on the seat and felt it more in my quads than my hamstrings.
The flats with spin were nice for a change from past weeks with the short 8% grades by
the Ch. Creek. dam.
Need longer rides though.
I found I was riding forward on the seat and felt it more in my quads than my hamstrings.
The flats with spin were nice for a change from past weeks with the short 8% grades by
the Ch. Creek. dam.
Need longer rides though.
off week
just walking, no spin trainer rides.
I felt a code or something coming on.
I managed to avert it and give my perhaps overworked muscles a rest.
I felt a code or something coming on.
I managed to avert it and give my perhaps overworked muscles a rest.
Sunday, January 23, 2011
nothing Saturday, 28.7 at 14pmh on Sunday
a little windy, very little food, pain in legs at end of ride
Saturday, January 22, 2011
Thursday, January 20, 2011
Wednesday, January 19, 2011
Monday, January 17, 2011
Sunday, January 16, 2011
The day after 25 miles
I ache more than I remember a 25 mile ride making me ache, but not quite so much as after the combined 155 miles of two days in the MS 150 in 2005. I'm considering a light spin ride to REI and back (still 16 miles). Maybe I should turn around at the Mall.
Curiously after I stopped my ride to wait for the chauffeur, my lungs were not happy. I had a dry cough. I hope the pollution wasn't too bad (yeah right).
Curiously after I stopped my ride to wait for the chauffeur, my lungs were not happy. I had a dry cough. I hope the pollution wasn't too bad (yeah right).
Bonking, Bonk Training links
There's various arguments for losing weight and training that involve hitting the wall of glycogen depletion, or "bonking":
Basically, you don't lose weight without depleting about 2000 calories worth of stored glycogen.
Low-carb diets maintain that state and are bad for muscle. Exercise can be used to deplete the store. When followed by more exercise, you're burning fat. Eating to recover the store keeps your
muscles happy. It's good to know what your maintenance level of calories is: what you burn just
sitting at your desk, how many calories you eat and when, as well as how many calories your exercise burns.
The articles suggest that depletion and the switch from glycogen to fat as sources for energy is immediate and binary. It's fair to assume they dovetail. Bonk Training is about pushing the depletion hard and training with low blood sugar and can damage the central nervous system.
Glycogen aware weight-loss likely doesn't have to be extreme. Exercise at 130bpm long enough to burn some calories after you've made a huge dent in the glycogen store. They suggest you exercise long after a meal, when insulin is low for a long time. Some suggest two workouts, with the second coming after no food or only after an hour and a half of a moderate meal: to avoid building the glycogen store up all the way.
http://www.active.com/running/Articles/Should_you_bonk_on_purpose_.htm
http://www.superskinnyme.com/Weight%20Loss/Exercise/Cardiovascular%20Exercise/Bonk_Training.html
Basically, you don't lose weight without depleting about 2000 calories worth of stored glycogen.
Low-carb diets maintain that state and are bad for muscle. Exercise can be used to deplete the store. When followed by more exercise, you're burning fat. Eating to recover the store keeps your
muscles happy. It's good to know what your maintenance level of calories is: what you burn just
sitting at your desk, how many calories you eat and when, as well as how many calories your exercise burns.
The articles suggest that depletion and the switch from glycogen to fat as sources for energy is immediate and binary. It's fair to assume they dovetail. Bonk Training is about pushing the depletion hard and training with low blood sugar and can damage the central nervous system.
Glycogen aware weight-loss likely doesn't have to be extreme. Exercise at 130bpm long enough to burn some calories after you've made a huge dent in the glycogen store. They suggest you exercise long after a meal, when insulin is low for a long time. Some suggest two workouts, with the second coming after no food or only after an hour and a half of a moderate meal: to avoid building the glycogen store up all the way.
http://www.active.com/running/Articles/Should_you_bonk_on_purpose_.htm
http://www.superskinnyme.com/Weight%20Loss/Exercise/Cardiovascular%20Exercise/Bonk_Training.html
Saturday, January 15, 2011
2 hours, 25 miles, 13.3 mph
I read an interesting article on losing fat without losing muscle. After having tried the low-carb diets years ago and understanding from experience that you have to deplete your glycogen stores, I wondered: Can you lose fat without depleting your glycogen stores? I think the answer is basically no. When you go on a low-carb diet, you first lose about 5 lbs in glycogen and associated water. From then on, you eat little enough that the stores never build back up. The danger here is that you eat so little the body starts breaking down muscle, not just fat. So how does an exercise diet work?
You still have to deplete glycogen stores and then burn calories. In the low-carb diets, the burning is just living. In the diet and exercise method you catch yourself when blood sugar is moderate (1.5 hours after a meal), work out long enough to deplete glycogen, then workout longer to burn fat. Then you replenish for a day or two before you do the cycle again. Because most of the time you are not glycogen depleted you won't be fooled by the initial 5 lb weight loss, and you won
t push your metabolism to the point of slowing because your body fears starvation.
http://en.wikipedia.org/wiki/Dieting
You still have to deplete glycogen stores and then burn calories. In the low-carb diets, the burning is just living. In the diet and exercise method you catch yourself when blood sugar is moderate (1.5 hours after a meal), work out long enough to deplete glycogen, then workout longer to burn fat. Then you replenish for a day or two before you do the cycle again. Because most of the time you are not glycogen depleted you won't be fooled by the initial 5 lb weight loss, and you won
t push your metabolism to the point of slowing because your body fears starvation.
http://en.wikipedia.org/wiki/Dieting
Friday, January 14, 2011
just 20min of walking
I was really cold yesterday and headachey. I ate like a pig and slept like a log.
...a little better today. Oh yeah, gotta log those two beers on the diet site.
...a little better today. Oh yeah, gotta log those two beers on the diet site.
Thursday, January 13, 2011
Tuesday, January 11, 2011
Monday, January 10, 2011
Sunday, January 9, 2011
Saturday Jan. 8 - new wheel, reading stand
Saturday I took my wheels in to be trued. I'd had them in before, but didn't get them into perfect shape. Instead of going to Bicycle Village where, as at many other shops, I thought they were more interested in selling than solving problems, I went to Wheat Ridge Cyclery. After a slightly annoying wait in the service area while staff milled around, satisfied that we were where we needed to be, I got someone to look at my wheels. The front was ok. It just looked bad because the tire wasn't seated properly. The back was certified as "done" when the technician, looking at the wheel in a truing stand, said "yeah, that's not gonna come out.". Fair enough, it was an annoying flat spot. The tech gave me a decent range of choices: new wheel to match the remaining front, new pair of slightly better wheels, or a dee-luxe set of wheels. Of the new wheel options, I could get a whole new rim, hub and spokes in silver, or order and lace a new rim to my old hub. The prices where the same, and I was happy to get fresh bearings so I went with the former: $165.
I told him I'd see how the season went and perhaps I'd "earn" a new set of wheels. He liked the response.
On the way home, we stopped at Home Depot for some lumber. I spent the evening building a tall and narrow table. I built it just wide enough to straddle the spin bike and tall enough to clear the handle bars. It should make reading while spinning much easier. I finished the job by clamping a lamp to the I-beam in the ceiling above the spin bike.
(no ride)
I told him I'd see how the season went and perhaps I'd "earn" a new set of wheels. He liked the response.
On the way home, we stopped at Home Depot for some lumber. I spent the evening building a tall and narrow table. I built it just wide enough to straddle the spin bike and tall enough to clear the handle bars. It should make reading while spinning much easier. I finished the job by clamping a lamp to the I-beam in the ceiling above the spin bike.
(no ride)
A New Venture?
I'm another middle aged man facing his increasing limits of physical ability. My physical resume is pretty laughable. I'm a geek at heart and by trade. I didn't play any organized sports in high school or college, though I rode a bicycle a bit in college in Boulder. I didn't start riding anything longer than 30 miles until much later. In my late 30's my wife and I trained an road 4 MS 150 rides. But, I haven't done much in the last five years.
I don't know how it caught my eye again. I thought I'd plan to spend the summer riding my motorcycle over mountain passes. "It", the ride, the Triple By-Pass, is a very long single day ride in Colorado, made more of a challenge by the fact that it crosses three mountain passes on its way from Denver (more/less) to Vail. It's 120 miles and something like 10,000 feet of climbing. it's a goal, out there. I'm not so goal-oriented that I think of crossing the finish line in Vail (Avon?) as much I think of the journey I'll be taking between now and July to prepare for it. If I'm in shape enough to ride from Evergreen to Idaho Springs and back, I will have found success. If I manage to do so with my wife, then I'll be that much more successful. And that is a dimension that the finish line in Vail does not capture.
The ride, in detail, starts in Evergeen, goes over a pass I've heard names Squaw Pass, that the ride material call something else. The road then drops into Idaho Springs and the ride is just beginning. The next leg is to head towards Summit County and enter it by going over Loveland pass to Copper Mountain. The final leg goes over Vail Pass to Vail. It's insane.
This blog will log my training and evolving thoughts about the actually doing the ride. Let's see how it goes.
I don't know how it caught my eye again. I thought I'd plan to spend the summer riding my motorcycle over mountain passes. "It", the ride, the Triple By-Pass, is a very long single day ride in Colorado, made more of a challenge by the fact that it crosses three mountain passes on its way from Denver (more/less) to Vail. It's 120 miles and something like 10,000 feet of climbing. it's a goal, out there. I'm not so goal-oriented that I think of crossing the finish line in Vail (Avon?) as much I think of the journey I'll be taking between now and July to prepare for it. If I'm in shape enough to ride from Evergreen to Idaho Springs and back, I will have found success. If I manage to do so with my wife, then I'll be that much more successful. And that is a dimension that the finish line in Vail does not capture.
The ride, in detail, starts in Evergeen, goes over a pass I've heard names Squaw Pass, that the ride material call something else. The road then drops into Idaho Springs and the ride is just beginning. The next leg is to head towards Summit County and enter it by going over Loveland pass to Copper Mountain. The final leg goes over Vail Pass to Vail. It's insane.
This blog will log my training and evolving thoughts about the actually doing the ride. Let's see how it goes.
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