I had two flats today. Really it was the same one twice, but I was stopped at the side of the road twice. Each time, about 90% of the riders would ask if I had what I needed, or if I needed assistance. It was all very friendly. Trying to get the bead back over the rim on the second flat was a little challenging since my fingers had already be through it once an hour earlier. I was a little "over it", and working the bead over wondering what damage I was doing to the skin on my fingers. A woman rode by just as I was making faces at the lover I embraced tightly, the wheel. She asked "are you ok?" I responded as clearly as I could with the valve cap in my teeth and with an insistent, if somewhat irritated tone, she asked again. Lady, its the bead I'm focussed on, not you. I'm good: I'm wrestling a tire. Things are happening. I am not sitting doing nothing with a "I"m screwed" look on my face, hoping just one of these passers by would be decent enough to offer help (they all are). If anything, it's obvious I've got it going on. ...so I answer louder, more
clearly "yes, thank you" with a tone that's not too far from "go away".
Without the really cool tire iron tool (not the three, but one that extends and clips onto the axle), wrestling the bead of a Gator Skin tire back over the rim is a b***h! You slam your knuckles on the spokes repeatedly while you try to push the skin right off your fingers. If you've done this, (and are hence actually capable of helping) you know this. If you have a little bit of empathy, you asses the situation and leave the poor SOB to his misery. He'll get it on there....or sit looking at you with a miserable "please help" look.
Saturday, February 26, 2011
How did February stack up?
My goal for Feb. was: "2/26 46 miles on bike, 176 min. on trainer"
I got to 44.7 miles and a total of 4:37 of excerise. I basically wanted to be
at 6 hours. I think I lived through a mild virus this week. I felt naseus on
the bus on the way home and didn't spin in the evenings. It showed with a strong
ride, but I'm a little behind my schedule of doing 6 hours of excercise.
Perhaps I should count my somewhat vigorous walk to and from this bus. This week
I did that 20 min walk 9 times for a total of 3 hours. Counting that, and I"m well
into my 6 hours exercise per week.
I think the end of March puts me at 15 weeks out. There are training programs that
split beginner vs advanced on the past workout ours per week: 8 hours. The beginnger
schedule ends up riding something like 60-80 miles/week. That's a nice minimum that I
should be able to improve on quite a bit.
I got to 44.7 miles and a total of 4:37 of excerise. I basically wanted to be
at 6 hours. I think I lived through a mild virus this week. I felt naseus on
the bus on the way home and didn't spin in the evenings. It showed with a strong
ride, but I'm a little behind my schedule of doing 6 hours of excercise.
Perhaps I should count my somewhat vigorous walk to and from this bus. This week
I did that 20 min walk 9 times for a total of 3 hours. Counting that, and I"m well
into my 6 hours exercise per week.
I think the end of March puts me at 15 weeks out. There are training programs that
split beginner vs advanced on the past workout ours per week: 8 hours. The beginnger
schedule ends up riding something like 60-80 miles/week. That's a nice minimum that I
should be able to improve on quite a bit.
44.7 miles, 14.3 mph, 3:07 RT
2 flats, 2 supply stops making it 4:02 overall.
133bpm over the 4 hours. I"m sure I rode > 140 though.
If my heart slows to 100 during the hour I'm not riding...
133 * 4 = 532.
(532 - 100) /3
432/3
144bpm...could have guessed.
133bpm over the 4 hours. I"m sure I rode > 140 though.
If my heart slows to 100 during the hour I'm not riding...
133 * 4 = 532.
(532 - 100) /3
432/3
144bpm...could have guessed.
Monday, February 21, 2011
Saturday, February 19, 2011
35 miles, 15.2 mph, 142 bpm, 2:19
35 miles, 15.2mph, 142 bpm in 2:19
...another slow 5 miles to take it up to
40 miles, 14.4mph, ?? bpm, in 2:45.
Compare that first time to what I did a month ago:
30 miles, 13.5 mph in 2:13.
distance is almost 20% more, speed is 15% more?
Compare that to what I got with another 5 wimpy miles
and the speed is still up and the distance up 33%,
time is up 25%.
training seems to be working.
...so I was trying to ride slow. I wonder how well I would do
I really did manage to take it easy?
...another slow 5 miles to take it up to
40 miles, 14.4mph, ?? bpm, in 2:45.
Compare that first time to what I did a month ago:
30 miles, 13.5 mph in 2:13.
distance is almost 20% more, speed is 15% more?
Compare that to what I got with another 5 wimpy miles
and the speed is still up and the distance up 33%,
time is up 25%.
training seems to be working.
...so I was trying to ride slow. I wonder how well I would do
I really did manage to take it easy?
Friday, February 18, 2011
Recovery: EAT!
I ate like a horse on Sunday night and noticed it Monday.
I didn't feel so bad.
...really, 1000 extra calories.
I didn't feel so bad.
...really, 1000 extra calories.
Sunday, February 13, 2011
25.1 miles, 13.1 mph, 1:55,
I didn't start the HRM, so no average.
I saw 180 during a sprint, and a lot of 149 and 155.
achey, achey, achey after lifting weights 4 days ago.
punishing....just a ride to REI and back.
lots of slush and ice and weird, butt-clenching 10 yard long runs through it.
I saw 180 during a sprint, and a lot of 149 and 155.
achey, achey, achey after lifting weights 4 days ago.
punishing....just a ride to REI and back.
lots of slush and ice and weird, butt-clenching 10 yard long runs through it.
Sunday, February 6, 2011
week ending 2/6: good.
60+45+45 on spin bike for 150min.
2:45 min on spink bike...might equate to 35 miles?
goal is 35 miles, 132 minutes.
I road 32 last week in 2 hours or 120 minutes.
10% up is 132 minutes, and I did 165 minutes on the trainer.
2:45 min on spink bike...might equate to 35 miles?
goal is 35 miles, 132 minutes.
I road 32 last week in 2 hours or 120 minutes.
10% up is 132 minutes, and I did 165 minutes on the trainer.
2:45, 119 bpm on trainer: Aching Backside
2:45 on the trainer, with 119 bpm average
I got up to use the restroom a few times and finally quit when my butt couldn't take anymore.
How many calories? 800/hour? http://www.triathlontrainingblog.com/calculators/calories-burned-calculator-based-on-average-heart-rate/ says 1527 with a VO2 max of 35.
According to Wikipedia…
The average young untrained male will have a VO2 max of approximately 45 ml/kg/min
...so the calculator says 1686 at VO2 max of 45.
I got up to use the restroom a few times and finally quit when my butt couldn't take anymore.
How many calories? 800/hour? http://www.triathlontrainingblog.com/calculators/calories-burned-calculator-based-on-average-heart-rate/ says 1527 with a VO2 max of 35.
According to Wikipedia…
The average young untrained male will have a VO2 max of approximately 45 ml/kg/min
...so the calculator says 1686 at VO2 max of 45.
Thursday, February 3, 2011
Wednesday, February 2, 2011
Tuesday, February 1, 2011
Overtraining?
I felt really out of it on Sunday, even after a 1200 calorie pizza feast for dinner.
...maybe too much fat and not enough calories?
We've been eating a bit of coconut oil as well and it's giving me stomach cramps.
...not too gross: I'm taking it in the form of a coffee creamer and a sort of
liquid yogurt similar to Kafir.
Hopefully I'll feel up to a spin this evening after no shovelling or hiking to bus.
This is the week that it's below zero F outside. I shovelled last night, but I didn't
make the trek to work.
...maybe too much fat and not enough calories?
We've been eating a bit of coconut oil as well and it's giving me stomach cramps.
...not too gross: I'm taking it in the form of a coffee creamer and a sort of
liquid yogurt similar to Kafir.
Hopefully I'll feel up to a spin this evening after no shovelling or hiking to bus.
This is the week that it's below zero F outside. I shovelled last night, but I didn't
make the trek to work.
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