Friday, January 30, 2009
On a side note cabin fever has really hit me hard this week plus I’m itchin’ to get the Ridley Dean TT/Tri bike built up soon…
Have a great weekend everyone :-)
Thursday, January 29, 2009
After finding out I completely cracked the left aluminum Grafton crank arm on my old cannondale tri-bike I bolted the thing back on for now till proper repairs can be made...I have my old, original crank arm set which I'll put back on the bike later this week...
Anyways I put the tri-bike on the Kinetic trainer and spun easy with a couple interval pulls for 45 minutes time. I covered 12.1 miles with an average HR of 108bpm and max HR during an interval of 139bpm. I averaged 16.1mph with a max speed of 20.3mph during a push interval. Average cadence was perfect at 90rpm as I stayed away from any high-speed spins with the fractured left bike crank arm...
Re-watch for motivation stage 11 on the DVD of the 2005 TdF as "Vino" is simply amazing during this day :-)
Wednesday, January 28, 2009
Tuesday, January 27, 2009
Week two of bike shop Computrainer 90 minute coached workout completed but with a few 'ole school tri-bike problems...left crank-arm bolt loosened up bigtime after high-speed spin & in the last cool down 5 minutes the bolt popped off…quite dangerous!!! The 8 rider set-up is of various drills, intervals & routines this week being slightly longer. I rode 28.6 miles for an average pace of 19.1mph and a max pace of 36.5mph during a spin-up drill. Average HR was at 119bpm with a max HR near the end on an interval of 159bpm. My average cadence was low for me at 87rpm with a max cadence during the spin-up at 167rpm. My baseline watts used for my profile I had the coach bump up to 245 with a max class wattage output of 424...
Fantastic class yet again as I hope I have my new bike by the next session...wishful thinking :-)
my Polar HR chart from the bike class...
Monday, January 26, 2009
Sunday, January 25, 2009
Kristen & I ventured down to the lakefront where we starting running together at 7am as it was 5 degrees with a very brisk wind out of the NW making temps coller than 10 below zero...brrrrrrrr! I ran the opening 7 miles with K and we met up with 2 diehard friends which started at 8am as they ran 10 with Kristen - she ran 17 miles for the day!!!
I ran 5 additional miles solo at a pick-up pacing to run 12 miles for the day in 1:51:35 with an average HR of 128bpm & max push during the last half mile at 153bpm.
First 7 miles: 1:09:44 - AHR 121bpm
Last 5 miles: 41:47 - AHR 139bpm
...the base training continues :-)
Friday, January 23, 2009
Ran a recovery 4.1 miler in our neighborhood region afterwork in 35:30 with an average HR of 132bpm. The roads were clear due to the warmer weather over the last few days as I was able finally to wear my good 'ole Kayanos...
1st split 18:04 AHR 127bpm
2nd split 17:25 AHR 134bpm
massive coldfront moves through our region with big winds later tonight so it should make our lakefront run in the morning quite interesting!!!
Thursday, January 22, 2009
In 2009 I set a new goal for myself to do more “Brick” workouts to help prepare myself for the up coming season of duathlons & triathlons. A brick workout for me consists of biking then getting in a run right afterwards to simulate a race scenario. Even with a TT/Tri-bike I find the bike to run change very difficult as my running legs are not trained properly for this racing…yet!
So I hopped on the tri-bike in the house on the Kinetic trainer for a pre-determined one hour ride with various drills & intervals thrown in for good measure to help get the HR going. I covered 15.1 miles in the 60 minute ride for an average pace of 15.2mph, max at 21mph plus average aerobic HR of 108bpm with a max at 142bpm on a push interval. Average cadence was at 90rpm with a max at 100rpm...
I watch the mountain stage 11 of the 2005 Tour de France DVD for inspiration as my favorite rider Alexander Vinokourov “Vino” crushed the competition this day…
...then I changed into my warm winter running clothes for an aerobic base run quickly after the hour bike ride. I ran for a time 50:13 which was a distance of 5.2 miles and average HR of 127bpm. As the streets and sidewalks are still messy from slushy snow & glazed ice I ran conversely as not to fall down…by the end of the run I was exhausted from the brick workout but it just what I needed...
Tuesday, January 20, 2009
First bike shop computrainer 90 minute coached workout is in the books for 2009! It's a 5 week course for me (since I signed up late) via the 8 rider set-up of various drills, intervals & routines. I wasn’t able to take the FTP 30 minute Time Trial a few weekends ago so I guess-ta-mated my baseline watts at used for my computer profiling at 240 watts. Also I’m still using my old Cannondale TT/Tri-bike so the rest of the values stay the same as last winter’s indoor biking sessions.
I rode 28.3 miles for an average pace of 18.3mph and a max pace of 33.6mph during a spin-up drill. Average HR was at 121bpm with a max HR near the end on an interval of 158bpm. My average cadence was spot-on at 92rpm with a max cadence during the spin-up at 165rpm. My max class wattage output of 353.
Below is a link to my Polar HR Program info from the 90 minute ride:
I had a fantastic class considering I have not ridden on my bike for at least 90 minutes since the half IM early August 2008…I’m already looking forward to next weeks cycling class :-)
Monday, January 19, 2009
Since we get the day off from work I decided to get in a simple 4.1 mile recovery run around our neighborhood region. There's still alot of snow & ice on the sidewalk areas but I used the Salomon trail shoes with some sheet metal screws in them for the ultimate traction. It took 37:21 with an average HR of 130bpm and a max HR within the last mile as I picked up the pace at 142bpm...this run felt sooo much better than yesterdays!
Bike shop 90 minute cycling class starts tonight on the Computrainers...yeah!
Kristen & I headed down to Lake Michigan to get in our long run of the week. She needed to run 16 miles for her 50k race training and I informed her I would run as far as I could with her. It was 12 degrees and a strong WNW with the path being cleared for the most part. I was just barely able to run 10 miles with her as I informed Kristen I was headed back to the car as I was just plain exhausted that day and once again running like a "sloth"!!! My base training 12 miles was covered in 1:58:47 for an average HR of 125bpm, max HR at 135bpm while running thru snowdrifts near Montrose Harbor...K was a tough cookie and got in her 16 miler!
Saturday, January 17, 2009
Rode the tri-bike via the indoor trainer for 45 minutes today after returning from the bike swap locally. Recovery ride as I easy spun to 10.7 miles with an easy average speed of 14.2mph with a max of 19.8mph. Average HR was 108bpm with a max HR of 137bpm during a push interval as cadence average was kinda low for me today at 88rpm...my legs felt flat & heavy so I made it a simple recovery spin.
I watched 1st serious mtn stage 11 of the 2005 TdF via DVD as Lance cooked all the main GC contenders on the way up the last climb but Valverde won the stage...
Friday, January 16, 2009
Below is a link to where I first learned about the Ridley Dean early last July when it was introduced via the ProCycling team that rides them which is Silence-Lotto and this is GC contender Cadel Evans ride:
On a different note it's minus 17 here this morning without the wind chill...I haven't run since Sunday ;-) these are old school winters were finally having around here!
Thursday, January 15, 2009
Yet again another night of free spinning on the 'ole dinosaur tri-bike on the Kinetic trainer for 45 minutes while watching stage 9 of the 2005 TdF via DVD which was the first real mtn stage of that years tour...back to my ride which was pretty un-eventful as I covered 11.2 miles with an average pacing of 14.9mph plus a max pace of 19.6mph right around the 35 minute last interval push. Average cadence was spot-on again for myself at 91 rpm and an average ride HR of 104bpm. My max HR during that last big push was at 133bpm…the ride felt good indeed :-)
I have been riding more indoors since the first of the year because next Monday evening 1.19.09 I start my 90 minute Computrainer class at my buddy’s bike shop with the 8 rider station. These are similar to what I did last winter as it tremendously helped my cycling base training for the whole 2008 cycling season…can’t wait to get started!
Hopped on the old tri-bike via the Kinetic trainer for a 50 minute spin with no specifics at all...a what ever felt good kinda workout which it did. Covered 12.3 miles with an average speed of 14.7mph plus a max of 19.3mph during a smaller cassette ring pull for a few minutes. Average cadence was spot on at 91rpm with an average HR of 100bpm plus a max HR during the pulls at 132bpm...
Watched stages 5 thru 8 of the 2005 TdF via DVD for inspiration as Vino attacked a few times in the early mountain stages...
Wednesday, January 14, 2009
Decide to ride the tri-bike via the trainer in the house as puppy Obi watched me as he napped after his two mile walk. Watched stages 2 thru 5 of the 2005 TdF via DVD for inspiration. Really used this ride to flushout the running legs from the day before. Rode for 45 minutes for an easy average pace of 14.1mph as I coved 11 miles flat with an average HR of 100bpm plus my average cadence was at 89rpm...and Obi did nap the whole time :-)
Sunday early evening:
1st double workout day of 2009! Ran 5 miles in the neighborhood region on snow which was fine with me as that induced my quad usage more so...recovery run took 47:22 with an average HR of 129bpm. The base training continues...
Tuesday, January 13, 2009
K & I headed down to the lakefront cautiously as we were in a middle of a Chicagoland snowstorm. We were happy to see 5 other diehard friends from the group show-up as the lakefront path was also plowed & salted north of Fullerton to past Foster. I ran with the ladies northward for the opening 4 miles and at the turn around I picked up the pace as I informed them I'd meet them at the cars at the end...got in 8 miles in 1:14:48 as my average HR was 130bpm.
- 1st 4 miles: 40:04 – AHR 123bpm
- 2nd 4 miles: 34:43 – AHR 143bpm – MHR 148bpm
The running went great with the lakefront being very majestic with all the fresh snowfall. Afterwards a few of us went out for a much needed breakfast!
Sunday, January 11, 2009
Below are a couple pictures for visual reference :-)
some more pic's for a visual reference thru this link:http://flickr.com/photos/jasonwg/2756279781/in/set-72157606689794095/
below is an example only of a finished product Ridley Dean TT/Tri-bike for reference to what she might look like all put together...my components will be different and I will have a training wheelset instead is the biggest difference...it sure is a sweet bike!
Well here the good news that I have been waiting to talk about...this bike should help take me to the next level of cycling competition via Time Trials & Duathlon/Triathlons in 2009 and beyond :-)
Friday, January 9, 2009
When out for a run later with all good intentions of it being 7 miles but I only got in 5.6 miles in 53:35 AHR 122bpm because I was just plain old tired like a "Sloth" and couldn't find the groove...
at least the run is in the training books though ;-) wore the Puma trail shoes once again...
Thursday, January 8, 2009
We received about an inch of fluff snow during the evening as it was continuing during my 6 mile run in the neighborhood region. I decided to run in my recently sheet metal screws addition to my Puma trail shoes. The added traction was great to say the least as I have provided a couple photo's below. I just need to add a few more near the front of the shoe for the ultimate traction in these given conditions.
I covered the 6 mile run in 54:05 for an average 9 minute mile pace plus average HR of 130bpm. I broke the run up into 3 loop sections; 2.4, 2.4 and 1.2 miles. The first loop is my warm-up time and I slowly picked up the pace after that point. Details below:
1st) 2.4 miles - 22:16 - AHR 124bpm
2nd) 2.4 miles - 21:41 - AHR 133bpm
3rd) 1.2 miles - 10:08 - AHR 138bpm
I gotta tell you this was one of my best run's in a very long time plus it was very peaceful outside with the light snow falling...
Wednesday, January 7, 2009
With a Christmas gift certificate I had I purchased the comprehensive 12-hour DVD set of the 2005 Tour de France via amazon.com as a motivator to get back on the indoor trainer to get in some base training while stuck inside during the cold months of winter in our region. So I decided to get on with the bike training and through in the first DVD in the player and off I went riding with the two floor fans going to keep me cool…
I rode my tri-bike via the Kinetic rear wheel trainer for a 30 minute recovery ride and covered 7.3 miles at an average pace of 14.6mph. Average HR was 100bpm with a max HR of 126bpm as my average cadence was spot on at 92bpm.
It was a nice & relaxed ride as I watched the TV programming…
Tuesday, January 6, 2009
K & I headed down to Lake Michigan to get in a long training run as she is preparing for the Lakefront 50k in early April 09. She ran a total of 14 miles that morning with a few of her friends also running the event. I choose a randow distnace of 11 miles since I'm in a base building phase of conditioning.
The first 3 miles I ran northward on the lakefront path with Kristen and Molly as they then turned around to pick-up their other training friends by Diversey Harbor. I continued to head northward as I picked up the pacing before turning around at the 4 mile point and thats when you felt the strong wind coming off frozen Lake Michigan out of the ESE direction. As I reached the startpoint by mile eight I notched out the pace for the last three miles to see how my body would react to the slight speedwork. I was able to run the last three miles in 23:59 feeling strong at the end...
So I completed the 11 mile run in 1:37:34 which is an average mile pace of 8:52 plus average HR of 135bpm plus max HR at the end of 157bpm. I felt good to get in a mid-distance training run during this cycle as I can still tell my body is slightly out of condition due to the December down time from exercising plus the additional body weight I'm carrying ;-)
Afterwards K & I headed out to one of our favorite breakfast joints in the city for a healthier meal :-)
Went out for a recovery 4 mile run in the neighborhood region to see how my legs felt a day after 11 mile run. Felt ok as I forced myself to run at a conservative pace to help promote recovery. Finished the 4 in 36:55 with an average HR value of 124bpm
It felt good to get in the second run of 2009 in the training books for base conditioning :-)
Saturday, January 3, 2009
March Madness Half Marathon 3.16.08
BoA Shamrock Shuffle 8k 3.30.08
Athens Ohio Marathon 4.06.08
Single Bong Cycling 20k Time Trial 4.13.08
Indy Mini Half Marathon 5.03.08
Galena Duathlon 5.17.08
Soldiers Field 10 Miler 5.24.08
BAAC Run for the Arts 10k 7.04.08
Whirlpool Steelhead Ironman 70.3 08.02.08 (turned Duathlon)
BoA Chicago Distance Classic 8.10.08
Pleasant Prairie International Distance Triathlon 8.17.08
ABD Fall Fling 10 Mile Cycling Time Trial 10.04.08
BoA Chicago Marathon 10.12.08
ING New York City Marathon 11.02.08
Tecumseh Trail Marathon 12.06.08
That's alot of racing for me but I enjoyed each event as they all pose their unique challenges. Below I have picked my "Favorite Top 3 Races of 2008"
- ABD Cycling 10 mile Time Trial:
- Tecumseh Trail Marathon :
- Pleasant Prairie Olympic Distance Triathlon:
Thanks for stopping by to read about my year in review :-)
Here's to a great 2009 season to all !!!