This week has been a good one. I started it off on Sunday with some hill intervals up Highland hill. I was wanting to see how the legs were feeling after the easy week, and to get an idea as to where I was as far as training goes. The plan......do hill repeats at a decent pace for two hours. The results are as follows: 1 hour 59 minutes, 46 times up the hill, 20 miles, 3,768 feet for climbing. After I was done the legs still felt pretty good! I could have went longer, but I got the idea.
With the good report I decided that the training schedule has back in action. I have pushed the legs pretty hard this week, and they have done well, but are starting to get a little tired. As for the rest of the week, I have done 2 days on the hills of old highway 50, one trip out through the beginning section of the Dirty Kanza 200, and another day going north, in the high wind, snow, and 20 degree temperatures! So far I have racked up about 180+ miles and over 9,500 feet of climbing! Pretty good for the middle of February! I sill am going to get a little ride in tomorrow. I think that since Saturday is valentines day, I will take it off, rest the legs a little and spend some quality time with the wifey.
Since this week went well, I will probably do something similar next week. After that, I think that I will put in a couple of weeks where I will spend a little more time in the saddle. I was thinking of something like, a couple of weeks of 4 hours a day, 6 days a week to try to get the body getting use to the LONGER rides. This should get me within a week of the Bone Bender. Boy, Race season is really sneaking up fast. Well, check back next week for more updates! As they say, same Bat Time, Same Bat Channel
Peace Out!
Thursday, February 12, 2009
Wednesday, February 4, 2009
Bent, but not broken....yet!
The past couple of weeks have been brutal! I am still getting in my 2 workouts a day. the 5:30am lift, or run, and then my daily 3 hour ride. About 2 weeks ago I decided it was time to dust off the old war pony, the old Zaskar LE, and begin to increase the intensity in preparation for the upcoming race season. For the past couple of weeks I have been going out to camp Alexander a couple of days a week, and doing laps out at the trails. Doing the steep technical climbs out their is the first attempts of high intensity training for the year. All I have to say is WOW.....it is really kicking my butt! The intensity has been great, but after two weeks of this, I have come to the conclusion that I am in need of rethinking the game plan a little.
The day's that I have been going out to camp, I am riding the zaskar, and several other day's a week I have been taking the cyclocross bike out on the gravel hills for some good old zone 4 training. The problem was this..... the body is not quite use to the zaskar yet, and because it puts you in a different riding position, the intensity felt like it was about to rip my legs off. To end last weeks training, after my weight training session I went out on Friday and did a 2 hour zone 4.4 cyclocross ride that had about 2,000 feet of climbing. The ride was super fast, and I was quite pleased, but the kicker was Saturday! On Saturday me, Lelan, Andrew and Chris went out to camp and laid down some laps for 4 hours non stop! WOW did that kick my butt, I rode well but the legs felt like they were about to fall off, then when we were finished I had to ride the 5 miles home into a 30-40 mile headwind. By time I got home I had crawled so deep into the pain cave that I felt like rolling up into a ball and crying like a little baby.
Well, on Super Bowl Sunday, while I was enjoying the first day off of the bike in 6 days, I was rethinking the game plan. I remembered one important thing that I had not taken into consideration..... GET USE TO BEING ON THE WAR PONY BEFORE THE TORTURE SESSIONS!!! Well, this week, since my legs were trashed from the last 2 weeks of repeated torture sessions, I was going to spread the love around a little more than originally planed. You know how the old saying goes, you dance with the one that brought you, well me and the Zaskar have some pretty big dances coming up this year, so her dance card has filled up for a while! Now that we are so close to the season the cyclocross bike is going to be hung up for a while.
This week is a well deserved easy week, so I spent the first 3 days riding an easy zone 3 on gravel hills on the war pony, and today I picked up the pace a little bit. The legs are just now coming around and I am feeling much more comfortable on the bike. I am going to take it easy one more day, and then I think that one of the days this weekend I am going to do a 6 hour gravel grinder to get some quality saddle time. By the end of next week, I think that I can pick up the pace again without tearing myself to pieces. Hopefully next weekend we can have a rematch with camp Alexander with better results, after all the first race is a 6 hour event March 14! TIME TO ROCK AND ROLL!!!
On another note, I have "Officially" add another race onto the calendar! The condo has been rented in Breckenridge for July 1-5, for the Firecracker 50. The "for sure" races for the year are the Bone Bender, Ouchita Challenge, Dirty Kanza 200, Firecracker 50, Rapture in Misery, and the Kansas City Cup. The other possibilities, Hills of Hell, Wilson Lake Fat Tire Festival, Cruise the Blues, Tour De Lizard, and maybe some others down in Oklahoma! Just have to wait ans see. Well, I am kind of tired of doing this for today, so stay tuned next week.
Peace out!
The day's that I have been going out to camp, I am riding the zaskar, and several other day's a week I have been taking the cyclocross bike out on the gravel hills for some good old zone 4 training. The problem was this..... the body is not quite use to the zaskar yet, and because it puts you in a different riding position, the intensity felt like it was about to rip my legs off. To end last weeks training, after my weight training session I went out on Friday and did a 2 hour zone 4.4 cyclocross ride that had about 2,000 feet of climbing. The ride was super fast, and I was quite pleased, but the kicker was Saturday! On Saturday me, Lelan, Andrew and Chris went out to camp and laid down some laps for 4 hours non stop! WOW did that kick my butt, I rode well but the legs felt like they were about to fall off, then when we were finished I had to ride the 5 miles home into a 30-40 mile headwind. By time I got home I had crawled so deep into the pain cave that I felt like rolling up into a ball and crying like a little baby.
Well, on Super Bowl Sunday, while I was enjoying the first day off of the bike in 6 days, I was rethinking the game plan. I remembered one important thing that I had not taken into consideration..... GET USE TO BEING ON THE WAR PONY BEFORE THE TORTURE SESSIONS!!! Well, this week, since my legs were trashed from the last 2 weeks of repeated torture sessions, I was going to spread the love around a little more than originally planed. You know how the old saying goes, you dance with the one that brought you, well me and the Zaskar have some pretty big dances coming up this year, so her dance card has filled up for a while! Now that we are so close to the season the cyclocross bike is going to be hung up for a while.
This week is a well deserved easy week, so I spent the first 3 days riding an easy zone 3 on gravel hills on the war pony, and today I picked up the pace a little bit. The legs are just now coming around and I am feeling much more comfortable on the bike. I am going to take it easy one more day, and then I think that one of the days this weekend I am going to do a 6 hour gravel grinder to get some quality saddle time. By the end of next week, I think that I can pick up the pace again without tearing myself to pieces. Hopefully next weekend we can have a rematch with camp Alexander with better results, after all the first race is a 6 hour event March 14! TIME TO ROCK AND ROLL!!!
On another note, I have "Officially" add another race onto the calendar! The condo has been rented in Breckenridge for July 1-5, for the Firecracker 50. The "for sure" races for the year are the Bone Bender, Ouchita Challenge, Dirty Kanza 200, Firecracker 50, Rapture in Misery, and the Kansas City Cup. The other possibilities, Hills of Hell, Wilson Lake Fat Tire Festival, Cruise the Blues, Tour De Lizard, and maybe some others down in Oklahoma! Just have to wait ans see. Well, I am kind of tired of doing this for today, so stay tuned next week.
Peace out!
Wednesday, January 21, 2009
Back in the saddle again!
Well, I did not get an update last week due to several factors. First, it was really busy at work, due to the beginning of the new semester, and second, I had the flu and was wishing that I was dead for most of the week. I got sick on Monday, and missed 2 days of work because I could not even get out of bead.
As for training, it was all systems shut down. I did absolutely NOTHING for seven days. After the week off though, I have made adjustments to my schedule. Since it is only 8 weeks until the first race I am OFFICIALLY in the pre-season. This means that I will be on the bike six days a week now, and I am getting the mountain bike out again to start getting use to the way it rides again.
So far this week it has went pretty well. Sunday a bunch of us went out to camp Alexander and I did the first trail ride since about early October. It went better than I expected. The fitness was fine, and my technical skills were better that I expected. The main problem was the lack of power in the legs! The climbing was average and the pace was pretty slow, but it was a lot of fun.
I can really tell that I have not trained for power for 3-4 months. This will change now though. I plan on going out to camp 2-3 days a week for the next 8-10 weeks and work on some trail riding. The other days will consist of some LONG rides. I would like to get the cross bike out for 3-4 hours at a time on the days that I am not out at camp.
Since it is still winter, and Shelley is also in training for her marathon, I am also continuing to go in to the gym at 5:00am, and either lift weights or run until 6:30am. This double work out is kind of tough right now, but seems to be working well. So far I have been on the bike for four days in a row. The legs are a little tired tonight, but the ride at camp today went exceptionally well! Well stay tuned to catch the newest info. about the middle for next week. Until then.
Peace out!
As for training, it was all systems shut down. I did absolutely NOTHING for seven days. After the week off though, I have made adjustments to my schedule. Since it is only 8 weeks until the first race I am OFFICIALLY in the pre-season. This means that I will be on the bike six days a week now, and I am getting the mountain bike out again to start getting use to the way it rides again.
So far this week it has went pretty well. Sunday a bunch of us went out to camp Alexander and I did the first trail ride since about early October. It went better than I expected. The fitness was fine, and my technical skills were better that I expected. The main problem was the lack of power in the legs! The climbing was average and the pace was pretty slow, but it was a lot of fun.
I can really tell that I have not trained for power for 3-4 months. This will change now though. I plan on going out to camp 2-3 days a week for the next 8-10 weeks and work on some trail riding. The other days will consist of some LONG rides. I would like to get the cross bike out for 3-4 hours at a time on the days that I am not out at camp.
Since it is still winter, and Shelley is also in training for her marathon, I am also continuing to go in to the gym at 5:00am, and either lift weights or run until 6:30am. This double work out is kind of tough right now, but seems to be working well. So far I have been on the bike for four days in a row. The legs are a little tired tonight, but the ride at camp today went exceptionally well! Well stay tuned to catch the newest info. about the middle for next week. Until then.
Peace out!
Wednesday, January 7, 2009
WAYYYYY overdue!
Well where to begin? A lot has happened since my last post. Through out the holidays I have attempted to stay consistent with the training. Shelley and I have been going into the gym every morning for some training. I have been lifting weights three days a week, and the other days I have been getting an hour run in. Shelley has been concentrating on getting a quick lift in three days a week, doing the elliptical every day, and adding in some treadmill work on the days that she does not lift. We are both very happy with the progress that we have made this month.
For the riding, it has been OK, but not at consistent as I would like but hope that this will change next week! I had to spend a couple of weeks on the trainer due to the cold weather, and we all know how BORING this can be. So, during this time I was trying to get as close to two hours as possible, and still keep my sanity. The cold broke around Christmas, and after that I was able to get outside until this week.
The day after Christmas Matt, Lelan, Tim and myself went out for a nice training ride! It was actually so warm that I was able to ride in just a jersey and shorts! We went for a 50 mile ride that was pretty high intensity. We covered the distance in two and a half hours. This was quite good, due to the fact that it was quite windy that day. It was the first time to get the heart rate REALLY elevated in a couple of months, and it felt good.
On December 27, we went to Colorado to visit my family. I took the cross bike and got in three nice rides in the wonderful Colorado weather. It felt SO good to be out side. The weather was around 50 the whole time we were their. We then returned to Kansas and I was able to go on a fun group ride on New Years to start off the year on the right foot. It was a casual 42 mile ride through the Flint Hills. A good time was had by all.
This week things have changed a little though. I am back to work, and doing the day shift thing for a week and a half until school starts. I am trying to piece together workouts to try to keep on track. Early mornings with Shelley, lunch runs and something aerobic for a little while after work. It has been the exercise bike at work the last couple of days, due to the fact that my new coat DIED on me Monday! I spoke to the company, and they are going to replace it for free. The problem is that it has cooled again, and I will not have a winter riding coat for this week and next. WHAT A BUMMMMMER. Next Wednesday school begins again, and my new coat should be just about here, so I can at that time attempt to get some sort of regular training schedule established for this next block.
On the racing world, the season it quickly approaching! The first race is the "Bone Bender" March 14, in Smithville Missouri. It will be a 6 hour race. It will be a nice practice/warm-up for the Ouchita Challenge which is April 5, on Oden Arkansas. This race will be BIG FUN!!! When registration opened, they had to close it again in ten hours because it had already filled. It will be 60 miles of goodness! All of this is going to be wonderful training for this years Dirty Kanza 200 which will take place on May 30. WOW, this race season is already shaping up to be AWESOME!
Well, the digits are getting tired so I will let you all go for now. Hope that all is well, and stay tuned.
Peace Out
For the riding, it has been OK, but not at consistent as I would like but hope that this will change next week! I had to spend a couple of weeks on the trainer due to the cold weather, and we all know how BORING this can be. So, during this time I was trying to get as close to two hours as possible, and still keep my sanity. The cold broke around Christmas, and after that I was able to get outside until this week.
The day after Christmas Matt, Lelan, Tim and myself went out for a nice training ride! It was actually so warm that I was able to ride in just a jersey and shorts! We went for a 50 mile ride that was pretty high intensity. We covered the distance in two and a half hours. This was quite good, due to the fact that it was quite windy that day. It was the first time to get the heart rate REALLY elevated in a couple of months, and it felt good.
On December 27, we went to Colorado to visit my family. I took the cross bike and got in three nice rides in the wonderful Colorado weather. It felt SO good to be out side. The weather was around 50 the whole time we were their. We then returned to Kansas and I was able to go on a fun group ride on New Years to start off the year on the right foot. It was a casual 42 mile ride through the Flint Hills. A good time was had by all.
This week things have changed a little though. I am back to work, and doing the day shift thing for a week and a half until school starts. I am trying to piece together workouts to try to keep on track. Early mornings with Shelley, lunch runs and something aerobic for a little while after work. It has been the exercise bike at work the last couple of days, due to the fact that my new coat DIED on me Monday! I spoke to the company, and they are going to replace it for free. The problem is that it has cooled again, and I will not have a winter riding coat for this week and next. WHAT A BUMMMMMER. Next Wednesday school begins again, and my new coat should be just about here, so I can at that time attempt to get some sort of regular training schedule established for this next block.
On the racing world, the season it quickly approaching! The first race is the "Bone Bender" March 14, in Smithville Missouri. It will be a 6 hour race. It will be a nice practice/warm-up for the Ouchita Challenge which is April 5, on Oden Arkansas. This race will be BIG FUN!!! When registration opened, they had to close it again in ten hours because it had already filled. It will be 60 miles of goodness! All of this is going to be wonderful training for this years Dirty Kanza 200 which will take place on May 30. WOW, this race season is already shaping up to be AWESOME!
Well, the digits are getting tired so I will let you all go for now. Hope that all is well, and stay tuned.
Peace Out
Thursday, December 4, 2008
Hydrate, or not to hydrate?...as much
It's that time of the week again. Their is not to much excitement going on right now. At work we are wrapping up our activities for the semester. We are officially done until the middle of January. We will spend the next couple of weeks getting ready for next semester. We are servicing our equipment, creating promotional material, and hiring and training new staff members.
Shelley and I have been pretty busy getting ready for Christmas. We have been buying presents for a couple of months now, so that we could spread out the expense, and not have to buy everything at the same time. This seems to be working pretty well! We are almost done with all of our shopping already. This past weekend after Thanksgiving and Molly's birthday we cleaned out carpets and decorated for Christmas. It is REALLY nice to have everything almost done. We can now relax and enjoy the season.
As for the training.....we are pretty much on schedule. I have been able to be very regular with all of the workouts. I am seeing increase in strength from the weightlifting, the run is as it always is. It is their. I am now up to six miles every day that I lift weights. As for the riding, it is going REALLY well! I have recently increased the mileage, and the MPH has got fasted in the past couple of weeks. I am really happy the way the riding is progressing. The only issue at this time is the temperature. It has been getting REALLY cold. It is not that my body is getting to cold. It is the fact that the hydration is becoming a little challenging. It is so cold that I have to drink real frequently so that it doesn't freeze, and since it is so cold, you don't sweat as much. This causes a new problem. You stay SO hydrated, that you have to take frequent "NATURAL" breaks!
This weekend Shelley is going to Kansas City Saturday with the girls. They are going on an all day shopping trip. This means that I can get in an extended bike ride in! BIG FUN!!! Well, I hope that everybody has a Blessed week!
Peace Out!
Shelley and I have been pretty busy getting ready for Christmas. We have been buying presents for a couple of months now, so that we could spread out the expense, and not have to buy everything at the same time. This seems to be working pretty well! We are almost done with all of our shopping already. This past weekend after Thanksgiving and Molly's birthday we cleaned out carpets and decorated for Christmas. It is REALLY nice to have everything almost done. We can now relax and enjoy the season.
As for the training.....we are pretty much on schedule. I have been able to be very regular with all of the workouts. I am seeing increase in strength from the weightlifting, the run is as it always is. It is their. I am now up to six miles every day that I lift weights. As for the riding, it is going REALLY well! I have recently increased the mileage, and the MPH has got fasted in the past couple of weeks. I am really happy the way the riding is progressing. The only issue at this time is the temperature. It has been getting REALLY cold. It is not that my body is getting to cold. It is the fact that the hydration is becoming a little challenging. It is so cold that I have to drink real frequently so that it doesn't freeze, and since it is so cold, you don't sweat as much. This causes a new problem. You stay SO hydrated, that you have to take frequent "NATURAL" breaks!
This weekend Shelley is going to Kansas City Saturday with the girls. They are going on an all day shopping trip. This means that I can get in an extended bike ride in! BIG FUN!!! Well, I hope that everybody has a Blessed week!
Peace Out!
Monday, November 24, 2008
Enter the pain cave!
The past week has been good. I have increased my training level for the holiday season, and the first few day were pretty rough but they are getting better now. My schedule consists of riding every other day, and the days that I am not on the bike I lift weights and run. I will do this for 8 days and then take a day off to rest. At the end of an 8 day period I have 240 miles on the bike and 24 miles running.
You know what they say, The deeper you are willing to crawl into the pain cave, the brighter it is when you get out. The human body is an amazing thing. Most people are not willing to work hard enough to see the results that they want to achieve. The workout doesn't truely begin until you are tired. From the point that you are tired until the time when you quit is where you will see the progress. The longer you can endure the pain, the more the improvement you will see.
Last Sunday I rode the Cross bike to Matt's house in Topeka. It was his birthday and we were going to their house to celebrate his birthday. I started a little earlier then Shelley and Molly and met them their. When the day was over I loaded the bike onto the Jeep, and we drove it home. What A day. a 62 mile ride and then roast, mashed potatoes and corn in this wonderful cream cheese sauce. Then for desert we had ice cream cake and cup cakes.
My rides have been getting pretty cold. I have been using the winter gear a lot. On Thursday when I started my ride it was 26 with 20-25 miles per hours winds. By time I went to take the first drink off of the camel back the water was slush! That's when you know that it is cold.
This week well be REALLY fun. I will only work 2 days. This means extra long rides, lots of good food, Molly's birthday party and plenty of rest and relaxation! Life does not get any better than this. Also, on thanksgiving night we are going to the movies in the last afternoon with a bunch of friends, and then we are all getting together for more food and games and conversation.
Well, it's time to let you all go for now. Check back in a week or two for the latest updates on life, and the possible new and upcoming spring concert. I hope that you all have a blessed Thanksgiving!
Peace Out!
You know what they say, The deeper you are willing to crawl into the pain cave, the brighter it is when you get out. The human body is an amazing thing. Most people are not willing to work hard enough to see the results that they want to achieve. The workout doesn't truely begin until you are tired. From the point that you are tired until the time when you quit is where you will see the progress. The longer you can endure the pain, the more the improvement you will see.
Last Sunday I rode the Cross bike to Matt's house in Topeka. It was his birthday and we were going to their house to celebrate his birthday. I started a little earlier then Shelley and Molly and met them their. When the day was over I loaded the bike onto the Jeep, and we drove it home. What A day. a 62 mile ride and then roast, mashed potatoes and corn in this wonderful cream cheese sauce. Then for desert we had ice cream cake and cup cakes.
My rides have been getting pretty cold. I have been using the winter gear a lot. On Thursday when I started my ride it was 26 with 20-25 miles per hours winds. By time I went to take the first drink off of the camel back the water was slush! That's when you know that it is cold.
This week well be REALLY fun. I will only work 2 days. This means extra long rides, lots of good food, Molly's birthday party and plenty of rest and relaxation! Life does not get any better than this. Also, on thanksgiving night we are going to the movies in the last afternoon with a bunch of friends, and then we are all getting together for more food and games and conversation.
Well, it's time to let you all go for now. Check back in a week or two for the latest updates on life, and the possible new and upcoming spring concert. I hope that you all have a blessed Thanksgiving!
Peace Out!
Thursday, November 13, 2008
Way over due
Well, I don't really know where to begin. It has been so long that I can hardly remember what was discussed in the last entry.
As for the training, it is going pretty well. I have been lifting weights and running 3 days a week, and riding 3-4 days a week. I have been on the mountain bike only a couple of times lately. This is due to a couple of factors. First, the trails at camp Alexander look like they have been attacked by an army of beavers. In one large section of the trail they have cut down a bunch of trees with a chain saw for some reason. The trees are everywhere, many are overlaying the trail. Second, we have had quite a bit of rain, and the trails are a little muddy. I am hoping that they clean out the trees before spring, or we are going to have a problem around here.
This means that I have been putting in a ton of miles on the cross bike. I am really loving this bike the more that I ride it. The only thing that I would change, is I would like to convert the wheels into tubeless soon. I have been spoiled with the mountain bike, and have had to change out to many tubes. This one change would make it perfect.
Last weekend was busy, but totally awesome! We finally had the Disciple concert at the Granada Theater on Saturday. It could not have went any better. Their were about 725 people their, and it seats only 816. It was one of the most awesome concerts that I have seen in quite a while.
Then on Sunday, Garret, Randy and myself raced in the Freedom ride. It went well, but it was REALLY cold. When we started it was 24 degree's, and it was only 32 degree's when we finished. Even though I only got three and a half hours sleep Saturday night, I rode well. Garret and I rode together that day, and after we completed the 35 miles, we were the first two to cross the finish line. We decided that it would be cool to cross the line together. Great way to finish off the race season!
Well, I think that I am pretty much back on track, I hope. I promise that I will try to do a better job of updating this blog now that things have slowed a little. I will let you all go for now, and I hope that you all have a Blessed week.
Peace out!
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