Time: 130, 123 biking
Dist: 20 miles
Avg: 14.4 mph
avg hr: 150
From home in LIC to Central park. Around the big loop 2 times and back.
Not feeling well and neither was Lisa last night so I think we have a legitimate bug. Really slows you down.
Tuesday, July 31, 2007
Monday, July 30, 2007
[IZ] Morning Bike, 7/30
Time: 0:50
Through the Presidio, back across Crissy Field, Embarcadero, and to the new office.
This will be my regular bike to work. I'm not sure about the distance; probably about 10 miles. I'm not going to bother mentioning this ride again, since I assume I'll be doing it every work day (though sometimes I'll take a shorter ride if I'm running late).
Through the Presidio, back across Crissy Field, Embarcadero, and to the new office.
This will be my regular bike to work. I'm not sure about the distance; probably about 10 miles. I'm not going to bother mentioning this ride again, since I assume I'll be doing it every work day (though sometimes I'll take a shorter ride if I'm running late).
Sunday, July 29, 2007
[IZ] Marin Headlands Bike, 7/29
Dist: about 20 miles
Time: about 1:53
Avg: 10.6 MPH
HR Avg: 133
HR Max: 162
Through the Presidio, across the bridge, up to the headlands, down the other side, through the tunnel, and home across Crissy Field.
I think going up the headland my HR averages around 150.
I took it pretty slowly after Crissy Field; I think my HR was 115 or so for the last 10 min of the ride.
Time: about 1:53
Avg: 10.6 MPH
HR Avg: 133
HR Max: 162
Through the Presidio, across the bridge, up to the headlands, down the other side, through the tunnel, and home across Crissy Field.
I think going up the headland my HR averages around 150.
I took it pretty slowly after Crissy Field; I think my HR was 115 or so for the last 10 min of the ride.
[JM] Indoor Ride, 7/29
Time: 45 minutes
Indoor ride today. I hurt my achilles again trying to push down on my heels to use more of my upper legs during the week last ride, so I'm taking it easy. Tomorrow morning if it isn't pouring rain I'll go to Central Park. Basically my seat needs to be at a height where it isn't too high forcing me to point my toes or too low forcing me to drop my heal. Guaging from past injuries I should be fine within a week if I am careful.
Lastly, I'm stepping up in August and biking 4 days a week minimum with 1 long ride each week. We need to buy our "tix" for the Century Ride soon.
Indoor ride today. I hurt my achilles again trying to push down on my heels to use more of my upper legs during the week last ride, so I'm taking it easy. Tomorrow morning if it isn't pouring rain I'll go to Central Park. Basically my seat needs to be at a height where it isn't too high forcing me to point my toes or too low forcing me to drop my heal. Guaging from past injuries I should be fine within a week if I am careful.
Lastly, I'm stepping up in August and biking 4 days a week minimum with 1 long ride each week. We need to buy our "tix" for the Century Ride soon.
Saturday, July 28, 2007
[IZ] Paradise Drive Bike, 7/28
Dist: about 50 miles
Time: about 4:00
Avg: 12.5 MPH
Wall Time: 4:45
Wall Avg: 10.5 MPH
HR Avg: 140
HR Max: 170
Through the Presidio to the bridge, under the bridge, Sausalito, Bridgeway, Seminary Drive, Tiburon, Paradise Drive, Corte Madera, back to Bridgeway, Sausalito, under the bridge, and home along Crissy Field.
I can't find my cyclocomputer, so I've estimated the distance based on past rides, and the riding time from a timer on my HR monitor.
I think the overhead bus electrical lines confuse my HR monitor. Just outside my apartment (where the #1 bus passes) it went from 237 to 0 and back until I turned off the street. Perhaps I had a heart attack, then died, then came back again when I turned onto Clay St.
Time: about 4:00
Avg: 12.5 MPH
Wall Time: 4:45
Wall Avg: 10.5 MPH
HR Avg: 140
HR Max: 170
Through the Presidio to the bridge, under the bridge, Sausalito, Bridgeway, Seminary Drive, Tiburon, Paradise Drive, Corte Madera, back to Bridgeway, Sausalito, under the bridge, and home along Crissy Field.
I can't find my cyclocomputer, so I've estimated the distance based on past rides, and the riding time from a timer on my HR monitor.
I think the overhead bus electrical lines confuse my HR monitor. Just outside my apartment (where the #1 bus passes) it went from 237 to 0 and back until I turned off the street. Perhaps I had a heart attack, then died, then came back again when I turned onto Clay St.
Thursday, July 26, 2007
[IZ] Evening Bike, 7/25
Dist: 16.8 miles
Time: 1:21
Avg: 12.4
HR Avg: 136
HR Max: 159
Through the Presidio, across the bridge, 1/2 way up the headlands and down the other side, through the tunnel and home across Crissy Field.
I'm starting to wear the heart rate monitor. I think my max heart rate is somewhere around 180-185. Way, way lower than Jason's. Not sure what that means.
Time: 1:21
Avg: 12.4
HR Avg: 136
HR Max: 159
Through the Presidio, across the bridge, 1/2 way up the headlands and down the other side, through the tunnel and home across Crissy Field.
I'm starting to wear the heart rate monitor. I think my max heart rate is somewhere around 180-185. Way, way lower than Jason's. Not sure what that means.
[JM] Morning Bike, 7/25
Dist: 20.09 miles
Time: 1:19
Avg: 15.1 MPH
HR: 155 (HR wise probably higher actually biking; overall time was like 1:25 (spent time waiting on lights.)
From home in LIC to Central park. Around the big loop 2 times and back. Wow, it's more hilly than I remember.
I think it's time to add another loop and make my minimum time closer to 2 hrs.
Time: 1:19
Avg: 15.1 MPH
HR: 155 (HR wise probably higher actually biking; overall time was like 1:25 (spent time waiting on lights.)
From home in LIC to Central park. Around the big loop 2 times and back. Wow, it's more hilly than I remember.
I think it's time to add another loop and make my minimum time closer to 2 hrs.
Tuesday, July 24, 2007
[IZ] Evening Bike, 7/24
Dist: 15.0 miles
Time: 1:11
Avg: 11.7 MPH
Through the Presidio, across the bridge, under the bridge on Conzelman Road to the lookout here, then back to the bridge the same way and home across Crissy Field.
I was more tired than expected, maybe because I haven't been seriously biking for a few weeks. Time to get back in shape.
Time: 1:11
Avg: 11.7 MPH
Through the Presidio, across the bridge, under the bridge on Conzelman Road to the lookout here, then back to the bridge the same way and home across Crissy Field.
I was more tired than expected, maybe because I haven't been seriously biking for a few weeks. Time to get back in shape.
Monday, July 23, 2007
[JM] Southampton etc, 7/21
Dist: 33 miles
Time: 2:06
Avg: 16 MPH
Road with Dwight and Jodi to meet up with their group ride. First 30 minutes was fast getting there as they were running late; averaged 19 mph. Road with the group for the second 30 minutes until I got dropped on a hill. I was really tired from the previous ride. Rode really slowly around south/bridgehampton for the next hour and went home.
Time: 2:06
Avg: 16 MPH
Road with Dwight and Jodi to meet up with their group ride. First 30 minutes was fast getting there as they were running late; averaged 19 mph. Road with the group for the second 30 minutes until I got dropped on a hill. I was really tired from the previous ride. Rode really slowly around south/bridgehampton for the next hour and went home.
Thursday, July 19, 2007
[JM] Bridgehampton to Montauk lighthouse, 7/19
Dist: 74.93 miles, 38 miles out If I recall correctly.
Time: 4:43
Avg: 15.8 MPH, 16.2 first half
HR: 157 first half, 161 last half
So I now know my limit. Took the scenic route there avoiding 27; had to stop a few times to look at my directions and got lost a few times, more so coming back after getting off of 27 at Old Stone Road (I think); hit 27 in East Hampton and rode that back. I ran out of juice around East Hampton too so the ride from that point was rough to say the least.
I really need a new seat; it's ok for shorter rides but anything over 1.5 hrs sucks... I think it's a racing seat more than anything.
Time: 4:43
Avg: 15.8 MPH, 16.2 first half
HR: 157 first half, 161 last half
So I now know my limit. Took the scenic route there avoiding 27; had to stop a few times to look at my directions and got lost a few times, more so coming back after getting off of 27 at Old Stone Road (I think); hit 27 in East Hampton and rode that back. I ran out of juice around East Hampton too so the ride from that point was rough to say the least.
I really need a new seat; it's ok for shorter rides but anything over 1.5 hrs sucks... I think it's a racing seat more than anything.
Tuesday, July 17, 2007
[JM] Sag Harbor East Hampton, 7/17
Dist: 37.7 miles
Time: 2:20
Avg: 16.2 MPH
HR: 157 first 1:57, 165 last 23
Same as two days ago but went the extra mile to the actual beach in East Hampton. Stopped there for two minutes and five minutes at Sag Harbor to enjoy the day a bit. Times listed are actual riding. Now lets see if I can keep this pace up for 4 hours and do the 67 mile ride to Montauk in two days... Curious how hilly it will be and where my endurance is.
Time: 2:20
Avg: 16.2 MPH
HR: 157 first 1:57, 165 last 23
Same as two days ago but went the extra mile to the actual beach in East Hampton. Stopped there for two minutes and five minutes at Sag Harbor to enjoy the day a bit. Times listed are actual riding. Now lets see if I can keep this pace up for 4 hours and do the 67 mile ride to Montauk in two days... Curious how hilly it will be and where my endurance is.
Monday, July 16, 2007
[JM] Sag Harbor East Hampton, 7/15
Time: 2:19
Avg HR: 157
First real ride in over a week. Felt great. I have been icing my achilles twice a day and trying to elevate; they are only mildly bothering me but it's always a concern when they do even a little. Went hard up a hill and got up to 193 HR; I think my max is probably still close to 200 as I didn't want to push it too much.
Avg HR: 157
First real ride in over a week. Felt great. I have been icing my achilles twice a day and trying to elevate; they are only mildly bothering me but it's always a concern when they do even a little. Went hard up a hill and got up to 193 HR; I think my max is probably still close to 200 as I didn't want to push it too much.
[JM] Indoor Ride, 7/13
Time: 45 min
Indoor light ride... This week is a bust for me mostly as I'm giving my achilles a break.
Indoor light ride... This week is a bust for me mostly as I'm giving my achilles a break.
Tuesday, July 10, 2007
Out 2 Weeks
I've been sick lately. Thought I was OK, then went for that 45 mile ride, then started coughing and feeling wiped out. Now I'm on antibiotics, and I don't feel too bad, but I'm worried that riding will make the sick worse so I'm staying off the bike.
Then I'll be on vacation in Japan July 12-23.
So this means I'm missing 2 weeks of biking. Damn.
Then I'll be on vacation in Japan July 12-23.
So this means I'm missing 2 weeks of biking. Damn.
Monday, July 9, 2007
[JM] Indoor Ride, 7/11
Time: 45 min
Avg HR: 133
Max HR: Not sure yet (200 in the past but might not be so high these days.)
Super easy ride indoors this morning. Taking it easy as my Achilles were bothering me a bit over the past couple days. This is unerving as I had seriously injured them last year taking me out of commision for months. I've lowered my seat to prevent further problems and also adjusted my shoes to point out more to help with knee pain. Overall the pain is minimal but I have to be careful and really need to get the strengthening exercises in every day.
Avg HR: 133
Max HR: Not sure yet (200 in the past but might not be so high these days.)
Super easy ride indoors this morning. Taking it easy as my Achilles were bothering me a bit over the past couple days. This is unerving as I had seriously injured them last year taking me out of commision for months. I've lowered my seat to prevent further problems and also adjusted my shoes to point out more to help with knee pain. Overall the pain is minimal but I have to be careful and really need to get the strengthening exercises in every day.
Sunday, July 8, 2007
Training with a heart monitor
Here's info on training with a heart monitor; recommendations from my brother...
do a lot of long riding at 70 - 75% of your max heart rate.
do "Tempo" rides at 85%+ MHR. start with 20 minutes, build up to 45-60 minutes. for these, if you are in shape, you will be going about 20 MPH on the flats i'm guessing.
do intervals at lactate threshold (fastest sustainable pace, around 90% MHR). this is a very hard pace where you are just starting to breath hard - but not too much. start with 3x10 minutes, then 3x12. you could peak out at 3x15 if you want (hard). these should feel very hard but lactic acid feeling should not be building up in your legs -- but you should be right on the edge of that.
you can also do 2 to 3 minute intervals almost as hard as you can, with 2-3 minutes rest, then repeat 6-9 times. this is insanely hard, skip this step unless you want to race some :-) on these you have lots of acidosis in the legs wanting to slow you down, your legs would hurt a lot.
don't add all these at once. do a couple weeks with the tempos building up, then build up the threshold workouts instead of tempo. when you go on to the next one just throw in a little occasional maintenance of the last one. i would say do two, or 3 max, hard sessions a week. the rest do your "base miles" at 70-75% MHR.
keep in mind too that if you are tired from a workout your heart rate might be depressed and throw off all the #s.
do a lot of long riding at 70 - 75% of your max heart rate.
do "Tempo" rides at 85%+ MHR. start with 20 minutes, build up to 45-60 minutes. for these, if you are in shape, you will be going about 20 MPH on the flats i'm guessing.
do intervals at lactate threshold (fastest sustainable pace, around 90% MHR). this is a very hard pace where you are just starting to breath hard - but not too much. start with 3x10 minutes, then 3x12. you could peak out at 3x15 if you want (hard). these should feel very hard but lactic acid feeling should not be building up in your legs -- but you should be right on the edge of that.
you can also do 2 to 3 minute intervals almost as hard as you can, with 2-3 minutes rest, then repeat 6-9 times. this is insanely hard, skip this step unless you want to race some :-) on these you have lots of acidosis in the legs wanting to slow you down, your legs would hurt a lot.
don't add all these at once. do a couple weeks with the tempos building up, then build up the threshold workouts instead of tempo. when you go on to the next one just throw in a little occasional maintenance of the last one. i would say do two, or 3 max, hard sessions a week. the rest do your "base miles" at 70-75% MHR.
keep in mind too that if you are tired from a workout your heart rate might be depressed and throw off all the #s.
Fueling Hand Book
I met an ironman athelete at a wedding over the weekend who recommended, I believe, the following book. Not 100% this is the one but it is made by Hammer who he mentioned. Looks like a good piece of reading we both should do and they offer a free online version!
http://www.hammernutrition.com/downloads/fuelinghandbook.pdf
http://www.hammernutrition.com/downloads/fuelinghandbook.pdf
Thursday, July 5, 2007
[JM] Tour of Brooklyn, 7/5
Time 3:05 biking
From LIC to Prospect Park and everywhere in Between. I got lost quite a few times in very sketchy neighborhoods; kinda of like having a trainer inside you yelling, BIKE FASTER! Did 4 loops at prospect park (3.4 miles each.) That was the only pleasurable part of the ride, and to top it off I got a flat about 10 minutes into the ride. Lastly, when I got home I was covered in grime. I hate NYC!
Muscles killing me; really tough ride today; probably not wise to have drinks on the 4th. Taking tomorrow and Saturday off but will do situps, etc. BAAAA!~
From LIC to Prospect Park and everywhere in Between. I got lost quite a few times in very sketchy neighborhoods; kinda of like having a trainer inside you yelling, BIKE FASTER! Did 4 loops at prospect park (3.4 miles each.) That was the only pleasurable part of the ride, and to top it off I got a flat about 10 minutes into the ride. Lastly, when I got home I was covered in grime. I hate NYC!
Muscles killing me; really tough ride today; probably not wise to have drinks on the 4th. Taking tomorrow and Saturday off but will do situps, etc. BAAAA!~
Tuesday, July 3, 2007
[JM] Morning Bike, 7/3
Dist: About 20 miles
Time: 1:26
From home in LIC to Central park. Around the big loop 2 times and back.
Cardio wise no prob today but my muscles were definitely talking to me and slow to warm up.
Fixed my helmet over the weekend... also found the culprit for the torn shorts which happened to me on my 3.5 hr ride... Looks like it was the velcro from thee seat pack gnawing away at it.
Time: 1:26
From home in LIC to Central park. Around the big loop 2 times and back.
Cardio wise no prob today but my muscles were definitely talking to me and slow to warm up.
Fixed my helmet over the weekend... also found the culprit for the torn shorts which happened to me on my 3.5 hr ride... Looks like it was the velcro from thee seat pack gnawing away at it.
Monday, July 2, 2007
[IZ] Evening Bike, 7/2
Dist: 16.9 miles
Time: 1:27
Avg: 11.7 MPH
Through the Presidio, across the bridge, 1/2 way up the headlands, down the other side, through the tunnel, across the bridge, and home along Crissy Field.
After the bridge and before the headland I was pretty wiped out, so I had one of those gel packets. After that, the headland was a breeze.
Time: 1:27
Avg: 11.7 MPH
Through the Presidio, across the bridge, 1/2 way up the headlands, down the other side, through the tunnel, across the bridge, and home along Crissy Field.
After the bridge and before the headland I was pretty wiped out, so I had one of those gel packets. After that, the headland was a breeze.
[JM] Evening Bike, 7/1
Time: 1:30
Hopped on the trainer last night as my weekend was insanely busy. I plan on biking again Tuesday morning, a light ride on Wednesday, and then Thursday morning. We're going out of town for a wedding Friday morning.
I'm also taking off a week from Friday and heading out east for about 10 days. I'll be doing some serious training while out there. Hopefully my knees will hold up.
Hopped on the trainer last night as my weekend was insanely busy. I plan on biking again Tuesday morning, a light ride on Wednesday, and then Thursday morning. We're going out of town for a wedding Friday morning.
I'm also taking off a week from Friday and heading out east for about 10 days. I'll be doing some serious training while out there. Hopefully my knees will hold up.
Sunday, July 1, 2007
[IZ] Day Bike, 7/1
Dist: 47.9 miles
Time: 3:46
Avg: 12.7 MPH
Wall Time: 4:50
Wall Avg: 9.9 MPH
Through the Presidio to the bridge, across the bridge, under the bridge to Sausalito, to Tiburon via Seminary Dr. , along Paradise Dr. to Corte Madera, along Corte Madera Ave. and Camino Alto to the bike path to Sausalito, up the hill to the bridge and home across Crissy Field.
I stopped at mile 19 to rest a bit, at mile 22 to stretch, use the bathroom, and eat some snacks, and at mile 32 to have 2 slices of pizza.
Time: 3:46
Avg: 12.7 MPH
Wall Time: 4:50
Wall Avg: 9.9 MPH
Through the Presidio to the bridge, across the bridge, under the bridge to Sausalito, to Tiburon via Seminary Dr. , along Paradise Dr. to Corte Madera, along Corte Madera Ave. and Camino Alto to the bike path to Sausalito, up the hill to the bridge and home across Crissy Field.
I stopped at mile 19 to rest a bit, at mile 22 to stretch, use the bathroom, and eat some snacks, and at mile 32 to have 2 slices of pizza.
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