i know dan, i know. something came up that requires me to do site related stuff in the am for the 24HOA almost immediately after i posted that i'd be there.
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i know dan, i know. something came up that requires me to do site related stuff in the am for the 24HOA almost immediately after i posted that i'd be there.
four miles?!!?
i'm not sure that even counts as a ride, but that's what i did at KVSP this afternoon. unfortunately, as it occasionally happens, business dictated that i be on an emergency conference call 4.x miles into my first vacation ride (which, in turn moved my vacation back one day) resulting in me being on my cell phone in the woods. i don't know what is worse, being on a conference call in the middle of the woods or coming across someone having a conferece call in the middle of the woods. either way, four miles but at least i climbed the needle. hopefully after tomorrow's all day NYC love fest i'll be posting ride after ride. i mean, this is a biking blog thing, right?
i'm not sure that even counts as a ride, but that's what i did at KVSP this afternoon. unfortunately, as it occasionally happens, business dictated that i be on an emergency conference call 4.x miles into my first vacation ride (which, in turn moved my vacation back one day) resulting in me being on my cell phone in the woods. i don't know what is worse, being on a conference call in the middle of the woods or coming across someone having a conferece call in the middle of the woods. either way, four miles but at least i climbed the needle. hopefully after tomorrow's all day NYC love fest i'll be posting ride after ride. i mean, this is a biking blog thing, right?
well, so far my "vacation" has been a working one. lovely. with my girls third birthday fiesta tomorrow i've been swamped with life stuff. i planned on riding today but as i was getting ready i realized that i left my cleats in the getting trustier by the month scrambler which was at the shop to repair the tire that has been leaking for a month and my exhaust fixed which apparently has been rattling for over a year since when i picked it up, a number of mysterious noises were gone!
anyway, i decided that i should do something so i went for a run. up until this point in my life the furthest i've run has been about seven miles. today i decided that i needed to push myself (was going to do this on the bike) so i did like forrest and i ran. put in a touch over ten miles! this is by far the longest that i've ever run. ever. despite my complete lack of motivation to do pretty much anything, i'm still in good enough shape to do that. amazing. anyway, since norm has abandoned his FGI (for those not following norm's blog with bated breath that stands for Fat Guy Index) i figured i'd throw mine in. i weighed in today at 198. this is literally the first time in ten years that i've seen a 1 in front of my weight. technically, should i hold this through the end of the year i should be rewarding myself with a new road bike. however, if riding an MTB w/ slicks is good enough for maurice who is clearly superfly on a bike, it's fine for me.
anyway, that's it. a ride tomorrow am is not out of the realm of possibilities and hopefully i'll be able to swing it. forecast looks good for now but we'll see what happens. likely no sober updating tomorrow, possibly even sunday but who knows. i need to, quite literally, get back in the saddle if i hope to hit my goal of 2,000 miles this year.
anyway, i decided that i should do something so i went for a run. up until this point in my life the furthest i've run has been about seven miles. today i decided that i needed to push myself (was going to do this on the bike) so i did like forrest and i ran. put in a touch over ten miles! this is by far the longest that i've ever run. ever. despite my complete lack of motivation to do pretty much anything, i'm still in good enough shape to do that. amazing. anyway, since norm has abandoned his FGI (for those not following norm's blog with bated breath that stands for Fat Guy Index) i figured i'd throw mine in. i weighed in today at 198. this is literally the first time in ten years that i've seen a 1 in front of my weight. technically, should i hold this through the end of the year i should be rewarding myself with a new road bike. however, if riding an MTB w/ slicks is good enough for maurice who is clearly superfly on a bike, it's fine for me.
anyway, that's it. a ride tomorrow am is not out of the realm of possibilities and hopefully i'll be able to swing it. forecast looks good for now but we'll see what happens. likely no sober updating tomorrow, possibly even sunday but who knows. i need to, quite literally, get back in the saddle if i hope to hit my goal of 2,000 miles this year.
i rode with norm this morning. i have been dranking berws since noonish. came to some conclusions. will post them when syntax is more gooder.
catching up
well, i needed catch up on this and fill in some of the blanks in my blog so here they are. a few road rides, a few mtbs and on ride that looks like i left the GPS on. so, without much fanfare, here it is:
1. hillish 20 miler: http://trail.motionbased.com/trail/activity/3878734
2. the 'i guess i left the GPS on' four mile conference call ride @ KVSP: http://trail.motionbased.com/trail/activity/3878735
3. LM w/ norm where i crashed twice and learned what AON must feel like everytime he goes into the woods. also known as 'the ride where norm rode around in circles while jake did his thing on the hills': http://trail.motionbased.com/trail/activity/3878736
4. a 20 miler: http://trail.motionbased.com/trail/activity/3878738
5. another 20 miler. this one was at least a tad interesting since i almost crashed into a town of chester lawn mower guy who hooked his turn into the other lane: http://trail.motionbased.com/trail/activity/3878737
so, there it is. i'm not exactly blazing around these days, and there are more than a few runs built into this. it's amazing to look back on the data and pretty much see that i peaked in june and have slowly lost TIS since. either way, i'm still way ahead of where i was last year but i'm gonna have to pick it up over the next two months to get to 2,000 miles. giddy up.
well, i needed catch up on this and fill in some of the blanks in my blog so here they are. a few road rides, a few mtbs and on ride that looks like i left the GPS on. so, without much fanfare, here it is:
1. hillish 20 miler: http://trail.motionbased.com/trail/activity/3878734
2. the 'i guess i left the GPS on' four mile conference call ride @ KVSP: http://trail.motionbased.com/trail/activity/3878735
3. LM w/ norm where i crashed twice and learned what AON must feel like everytime he goes into the woods. also known as 'the ride where norm rode around in circles while jake did his thing on the hills': http://trail.motionbased.com/trail/activity/3878736
4. a 20 miler: http://trail.motionbased.com/trail/activity/3878738
5. another 20 miler. this one was at least a tad interesting since i almost crashed into a town of chester lawn mower guy who hooked his turn into the other lane: http://trail.motionbased.com/trail/activity/3878737
so, there it is. i'm not exactly blazing around these days, and there are more than a few runs built into this. it's amazing to look back on the data and pretty much see that i peaked in june and have slowly lost TIS since. either way, i'm still way ahead of where i was last year but i'm gonna have to pick it up over the next two months to get to 2,000 miles. giddy up.
so, as we all are aware...
...it's raining today. first rain in quite some time actually. if the weatherpeople are to be believed, 19ish days.
so this is usually the place where i dazzle you with my wit, amaze you with speed and put you in a state of disbelief over my stupidity. unfortunately, i haven't been riding that much, or doing much of anything for that matter. adapting to the lives of three year olds is not conducive to riding a bike on a regular basis, let alone training for anything. as of a month or so ago i had planned on doing the ITCA tri but at this point i'm out. i just can't string together a solid month of anything. but i'm going to turn the corner as soon as this damn cold i have exits stage left.
i read an article in this month's issue of bicycling that gave me hope. a glimmer of it, but still something. a "six" hour per week training plan by mr. trainer himself chris carmichael. it's an "normal" guys type workout...by that i mean a guy that works, has a family but still wants to get out and tear it up. like me. basically what this centers around is a lot of anaerobic work followed by rest periods. simple. why i don't think of this stuff on my own is beyond me. if someone asked me 'how should i improve my bench/squat/dead/power clean i could give them a solid 10 minutes of straight talking on how they could achieve this lofty goal. the short of it is this: put yourself through pain. lots of it. again, why i don't translate this to biking i don't know. probably b/c i haven't been at this long enough, but seeing this on paper made complete sense.
so, as soon this cold gets kicked, i enter a new era, which by all calculations should have me in FANTASTIC shape by...winter. sweet. but for six weeks, i can make this work. stay tuned.
...it's raining today. first rain in quite some time actually. if the weatherpeople are to be believed, 19ish days.
so this is usually the place where i dazzle you with my wit, amaze you with speed and put you in a state of disbelief over my stupidity. unfortunately, i haven't been riding that much, or doing much of anything for that matter. adapting to the lives of three year olds is not conducive to riding a bike on a regular basis, let alone training for anything. as of a month or so ago i had planned on doing the ITCA tri but at this point i'm out. i just can't string together a solid month of anything. but i'm going to turn the corner as soon as this damn cold i have exits stage left.
i read an article in this month's issue of bicycling that gave me hope. a glimmer of it, but still something. a "six" hour per week training plan by mr. trainer himself chris carmichael. it's an "normal" guys type workout...by that i mean a guy that works, has a family but still wants to get out and tear it up. like me. basically what this centers around is a lot of anaerobic work followed by rest periods. simple. why i don't think of this stuff on my own is beyond me. if someone asked me 'how should i improve my bench/squat/dead/power clean i could give them a solid 10 minutes of straight talking on how they could achieve this lofty goal. the short of it is this: put yourself through pain. lots of it. again, why i don't translate this to biking i don't know. probably b/c i haven't been at this long enough, but seeing this on paper made complete sense.
so, as soon this cold gets kicked, i enter a new era, which by all calculations should have me in FANTASTIC shape by...winter. sweet. but for six weeks, i can make this work. stay tuned.
I'm not a fan of that magazine but I'll pick it up to see what it looks like. Not that this is beyond Carmichael, but this sounds like a ripoff of the Michael Ross approach:
http://www.amazon.com/Maximum-Perfo...2041556?ie=UTF8&s=books&qid=1189519654&sr=1-1
Basically it's 4 days on, 3 days off, per week, but brutally hard days as in race effort. A lot of guys are going in this direction with David Morris predating Ross:
http://www.amazon.com/Performance-C...4461761?ie=UTF8&s=books&qid=1187288647&sr=8-1
I should pick up that Morris book as it's just been put back on the shelves. But then again, why bother because I've read everything and I STILL SUCK EGGS!
Hi Jake.
http://www.amazon.com/Maximum-Perfo...2041556?ie=UTF8&s=books&qid=1189519654&sr=1-1
Basically it's 4 days on, 3 days off, per week, but brutally hard days as in race effort. A lot of guys are going in this direction with David Morris predating Ross:
http://www.amazon.com/Performance-C...4461761?ie=UTF8&s=books&qid=1187288647&sr=8-1
I should pick up that Morris book as it's just been put back on the shelves. But then again, why bother because I've read everything and I STILL SUCK EGGS!
Hi Jake.
chances are, after you've read two or three books on training, you've read everything and then some. what i've found is that there are very few new ideas about how to tune the human engine. the most effective: quit your day job and do nothing but ride (in this particular example) eight hours a day. hire a coach and have him routinely scream slurs at you in french while smoking a cigarette and following you up hills in (insert favorite training location here) while driving his volkswagen.
the stupid thing is, the "carmichael" workout is parallel to a powerlifting "cycle" of pre-loading prior to a competition or just to get ready for a new personal best. i would routinely cycle my workouts in four to six week intervals where i would decrease the volume and increase the reps, utilize different movements/exercises etc. i guess they'd be referred to as build periods. why i didn't think of this on my own i don't have a clue.
somewhere in my head there is still a huge mental block with cycling, specifically the road. i think the main problem is my complete lack of experience actually cycling. sure, i've been riding a bike but cycling? me? bah. matchy-matchy elitist ballerinas. i know it's not true of all roadies, probably not even most of them but those are my thoughts. i dunno. i mean, roadies can wear white and not get it dirty. i can't wear white period.
i still would have no problem going to the gym and grinding out an hour long workout but i still dread getting on the road. hopefully this program will give me some insight.
the stupid thing is, the "carmichael" workout is parallel to a powerlifting "cycle" of pre-loading prior to a competition or just to get ready for a new personal best. i would routinely cycle my workouts in four to six week intervals where i would decrease the volume and increase the reps, utilize different movements/exercises etc. i guess they'd be referred to as build periods. why i didn't think of this on my own i don't have a clue.
somewhere in my head there is still a huge mental block with cycling, specifically the road. i think the main problem is my complete lack of experience actually cycling. sure, i've been riding a bike but cycling? me? bah. matchy-matchy elitist ballerinas. i know it's not true of all roadies, probably not even most of them but those are my thoughts. i dunno. i mean, roadies can wear white and not get it dirty. i can't wear white period.
i still would have no problem going to the gym and grinding out an hour long workout but i still dread getting on the road. hopefully this program will give me some insight.
Well yes and no. The Ross book is actually considered about the only new material in the last 20-40 years. It's totally different than the LeMond or Friel or any traditional approach. But for the most part you're right, it's all just a different name to the same plan. Riding lots helps, something I'm not even able to accomplish right now, though I may get a lot more "medium" saddle time with a 30 pound load on the back of my bike. 🙂
i think i'm going to be getting a lot of that 'medium' saddle time dragging the kiddie cart. took 'em for a 30 minute ride at 'mooch on the rail trail. riley didn't like it b/c her water bottle got dirty. 😀
first day of "training"
well, today was my first day of "training". i have it quoted b/c i'm really training for nothing. zero. zip. i just need a change in my routine. so, to parallel the newest blog, i too am out doing these interval things. today was day one. it went so-so and the route really isn't worth posting b/c i had to cut it short at the ten mile mark and slow down a lot b/c i blew another rear spoke. BUT, that's the first one in awhile so i can't complain too much. other than it messed up my "training ride".
anywho, i found a lovely six week plan from guru chris carmichael in the lasted issue of bicycling that i decided to give a shot. if any of you have seen or read this, please chime in b/c i'm wicked confused. if i'm reading it correctly, over the course of an hour ride, i'm supposed to complete " 2 sets of 4x2 min. Power intervals (max sustained) w/ 2 min rest inbetween. maybe i'm that outta shape but a two minute max sustained effort seems pretty high. i was able to pull off six with the two minute rest (prior to spoke explosion) but at only between 30 & 45 seconds each. maybe it's b/c i'm on a mtb and i top out my gears but i found the only way that i could do this was if i attacked on hills.
i'm looking for a little guidance here so please feel free. TIA
well, today was my first day of "training". i have it quoted b/c i'm really training for nothing. zero. zip. i just need a change in my routine. so, to parallel the newest blog, i too am out doing these interval things. today was day one. it went so-so and the route really isn't worth posting b/c i had to cut it short at the ten mile mark and slow down a lot b/c i blew another rear spoke. BUT, that's the first one in awhile so i can't complain too much. other than it messed up my "training ride".
anywho, i found a lovely six week plan from guru chris carmichael in the lasted issue of bicycling that i decided to give a shot. if any of you have seen or read this, please chime in b/c i'm wicked confused. if i'm reading it correctly, over the course of an hour ride, i'm supposed to complete " 2 sets of 4x2 min. Power intervals (max sustained) w/ 2 min rest inbetween. maybe i'm that outta shape but a two minute max sustained effort seems pretty high. i was able to pull off six with the two minute rest (prior to spoke explosion) but at only between 30 & 45 seconds each. maybe it's b/c i'm on a mtb and i top out my gears but i found the only way that i could do this was if i attacked on hills.
i'm looking for a little guidance here so please feel free. TIA
I picked up the issue today on your suggestion so I know what you're doing. He defines Power Intervals (PI) loosely so I don't think you did what he recommended precisely. Read the footer about PI and it will be more clear.
Basically he's saying to go for 2 minutes at a level you can maintain for 2 minutes. If it was 30-45 seconds you went too hard. Really there is no such thing as "that out of shape" for these because maybe the highest level you can sustain is, say, 12 mph. Then you go 12.
Nobody on the planet can do 2 minutes at a CP30 intensity. CP30 basically means the power you can sustain for 30 seconds. By definition, if you can do it for 2 minutes you need to go harder for CP30. Vice versa, if you blow after 30 seconds you're going too hard for CP2.
These would be best done on a pancake flat road. Use speed as a gauge. After 30 seconds you should feel ok but with things starting to get funky. After a minute you might wonder how you're going to finish. After 90 seconds it will just plain hurt. The last 30 seconds will pass in painful agony, you will be sucking wind and wondering why in the world you're doing such a thing.
Well, roughly.
Basically he's saying to go for 2 minutes at a level you can maintain for 2 minutes. If it was 30-45 seconds you went too hard. Really there is no such thing as "that out of shape" for these because maybe the highest level you can sustain is, say, 12 mph. Then you go 12.
Nobody on the planet can do 2 minutes at a CP30 intensity. CP30 basically means the power you can sustain for 30 seconds. By definition, if you can do it for 2 minutes you need to go harder for CP30. Vice versa, if you blow after 30 seconds you're going too hard for CP2.
These would be best done on a pancake flat road. Use speed as a gauge. After 30 seconds you should feel ok but with things starting to get funky. After a minute you might wonder how you're going to finish. After 90 seconds it will just plain hurt. The last 30 seconds will pass in painful agony, you will be sucking wind and wondering why in the world you're doing such a thing.
Well, roughly.
It's a slippery and painful slope.
J-Dro
Well-Known Member
Yes actually, we just don't blog about it.
walter
Fourth Party
Well said Jeff
bla...
bla..
bla.
it's my damn competitive nature that pushes me to do this crap. i wish i could just hang out and be happy but i want to do better. being able to ride faster and for longer durations IS fun and also the point. so, net-net, i do want to ride. i just want to have MORE fun.
sorry norm. but when you post comments that are truly useful, i tend to just agree and move on. 😀
i was trying to compare it to any efforts that i had done playing lax and couldn't come up with a single one. the closest i could sorta recall was the "olympic" training program our coach put us on my senior year but that was a 75 second full blown effort tops.
i was trying to compare it to any efforts that i had done playing lax and couldn't come up with a single one. the closest i could sorta recall was the "olympic" training program our coach put us on my senior year but that was a 75 second full blown effort tops.
D
DANSPANK
Guest
Jake, just a thought; are you using the virtual partner on your gps? With your competitive nature why don't you set a bunch of courses too. Try these interval things then race yourself on one of your courses every so often.
I get a lot of pleasure from beating myself (leave it!) on one of my courses. And since I seem to keep beating myself (I said-LEAVE IT!), I must be getting better/faster - it satisfies my competitive need on a regular basis.
Perhaps these baby-step goals will help you enjoy the journey to your ultimate goal, whatever it may be.
I get a lot of pleasure from beating myself (leave it!) on one of my courses. And since I seem to keep beating myself (I said-LEAVE IT!), I must be getting better/faster - it satisfies my competitive need on a regular basis.
Perhaps these baby-step goals will help you enjoy the journey to your ultimate goal, whatever it may be.
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