Wishfull Thinking

Today I was trying to get out to train all day. I was looking forward to getting outside on the bike as I haven’t been out in a few days due to schedule and weather.  I wound getting caught up in a project all day consisting of putting a plywood floor in my attic and reorganizing the whole thing.  Man my knees were killing me after that from kneeling on the plywood all day.  Then off to work at 5:00.  The nice think was I was able to ride to work with the Wishful Thinking That I would train on the ride home.

Well got out and off to a good start.  Tackled the hill from work no problem actual the second best time up it.  Then easy ride home to drop off my stuff and out on the road.  I went to my starting point and hit it.  I noticed very quickly how fatigued I was feeling then looked down and saw my heart rate zone.  5.2  Then I knew I was burning out.  Last week the same section only had me at zone 4.  By the time I completed the mile I was shot.  I probably coud have done one more set but I didn’t want to compromise tomorrows workout.  Plus it was dark and I was feeling a little nervous with the cars on the road.

One thing I have learned from other aspects of my life is if you have a nervous feeling do what you need to feel calm again.  If I went down a car would not have seen me and I would not be here writing right now.  My tag line is you can always push a little harder. Tonight I didn’t follow that due to safety and not wanting to compromise tomorrow. Tomorrow will be well worth it with single speed strength breakthrough and a Muscle Endurance Weight session.

Going to enjoy a little time by the fire pit with my BOL.

Signing off

Ron

http://cyclo-core.com/c90/rongarofalo

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Aero Muscular Endurance

Staying strong in the drops is one of the tough things for my.  I am mor of a hoods kind of guy when I have a lot of tension in the gears.  But, a wise man said the lower you are the more your peddaling power actually counts.  So today I trained with high tension in the aero position.  It started off great but as I progressed I found that my cadence was dropping.  I think I over geared a little too much from the start.  Somehow I made it through the whole 30 minutes eventhough the last minute felt like an eternity.  Every time I looked down only 10 seconds passed.  To top it off my son is in his bouncer next to me laughing his but off mocking my suffering.  I think that got me though it because it forced me to step back and laugh too.  Here is a quick video of the aftermath.

http://cyclo-core.com/c90/rongarofalo

Epic Workout!

I only had an hour today and my plan called for basicly that.  It wasn’t just an hour workout but it was non stop ciircut training.  I started with cyclo strong- strength based workout with a mixture of dumbell, stability ball and body weight.  That alone is a great workout that you feel the next day.  However, today I had to stack sessions.  Then immediatly after I jumped in to cyclo power.  This workout is based on explosive power using dumbells and bodyweight excersises.  Some of the excersises I needed to go outside for due to a low ceilling but was well worth it due to the quality of workout.  Next came the part that totally destroyed me.  Cyclo Ripped!  High pace, high heart rate work.  When I got to the scissor crunches and bicycle kicks I was basicly done.  Then I had to get on the trainer!  6 minutes of Hell.  Well it was well worth it because after the workout I felt so pumped.  Had a protien shake, took a shower got dinner togeather and brought it to work.  I felt great at work tonight and now I am beat.  GOOD NIGHT!

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http://app.strava.com/runs/6268176/embed/40da93075a2c29175976e4debe63b8f6874c9957

Recovery Ride

I got up late again!  I wan’t happy about that.  However that only gave me half an hour on the bike but I had options today either peddaling techniques or recovery ride.  Why not both??  I started my ride with techniques interspersed but kept the intensity low and easy terrain.  By the way it was a beautiful morning (50F).  I rode throu 2 parks and realized it isn’t a good idea because the paths were pretty tight so the rest of the riding was on the rode.  It was a niice start to the day being outside in the fresh air and relaxing on the bike.  It was a much needed break from all the high intensity I have been doing the past couple weeks.  Tomorrow back at it with some circut training.  This sessioin is going to be tough.  Here goes nothing!

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A Ride Revisited

Today I set out to do a loop that i haven’t done since last year.  I was off to a rocky start firs by forgetting my arm warmers and to top off my tires.  Had to go back as I didn’t want any problems on the road or to be cold.  I set out and i noticed it took a good 5 miles to get warmed up and to loosen up the legs.  Thought about it for a minute and I guess its is because of the constant battery I put on them yesterday with a tough bout of standing drills.   I was ignoring my computer other than for cues for turns but would cheat once in a while to check speed.  When ever I looked down I was surprised to see 20-24 mph on flats when I was riding strong.  Talk about a morale booster.  The climbs my legs were screaming especially quads and glutes.  When I was felt like I was struggling I would switch to individual pedaling techniques to take the pain away from the major muscles.  That worked most of the time.  Then I on my way back in I got boosts by seeing other cyclists (didn’t want to show my fatigue – I know its is stupid and silly but I bet you do it too.) and I saw another cyclist going my way ahead so I used that as a sprint opportunity then rode with him for a few blocks talking it up and may have a new riding partner in the future.  Got home throughly tired and was greeted to a quick shower and a 40 min car ride.  Muscles stiffened up in the car and really felt it setting in.  Now to recover!

 The Cyclo 90 Challenge
http://app.strava.com/runs/6038899/embed/43655ebfd065d0a67e8939cba49320879f4efcc5

 

The Pain Cave

I figured I’d give you a look at the pain cave.(where the indoor training takes place)

Equipment

• Cycleops trainer mat
• Cycleops fluid trainer
• 2 Cycleops risers
• Bike- my road bike
• Resistance Bands
• Powerblock 50lb adjustable dumbells – not referencing to any part of me
• Stability Ball

I stream all the workouts to my tv via Apple TV which is the greatest thing for me so I stay structured and don’t waste training time with mindless riding.  The best thing is that I am getting such great results I was able to say goodbye to a gym membership.

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