Great way to end a season (and lose 10 pounds)

Just back from a wonderful weekend at the Rainbow Resort outside of Park Rapids. This is the most fun that any cyclist should ever have! Beautiful place with outstanding hospitality!

I'm not going to do a race recap because Neil did such a nice job but I will reiterate my sincere thanks to the entire crew and to Carol and team who did the cooking on Friday night, John for pulling so hard at the Headwaters 100, those who provided me with extra lemonade on Saturday night, Neil for waking me up when I went to bed at the too early time of midnight because everyone wanted to see my tattoo, for Amy's 1st annual Laurentian Divide MTB challenge and Dave for keeping the pace down!

I will also say that this year's Headwaters 100 was the most painful experience of my cycling career. We started off briskly and I felt good even when the attacks started hitting fast and furious on Hwy 39...then the leg cramps started. I struggled through wave after wave but managed to stay up towards the front of the peloton. I was thrilled to see that finish line and a time of 4:05 and my fastest century ever!

The Laurentian Divide Challenge is a beautiful and brutal course that is destined to be a fall classic!

Many of you know that I've put on 10 pounds after I got back from RAAM...too much eating and too little riding. Nevertheless, I am not regretful of any one of those glorious bowls of ice cream or cookies that I've eaten. However, it is time to let them go. Neil and I made a gentleman's agreement that we'd both lose our 10 pounds that we put on after RAAM. We are keeping each other honest and will both be posting our morning weight on our blogsites. December 1st is the goal date.

All I have to say is "Hands off the cookies Fat Boy!" love Porky

Today I weigh 203 pounds...

Mark Loesch Memorial Fund

I read about the homicide of Mark Loesch in this morning's paper and instantly empathized with this tragedy and his family. Our riding groups from Trailhead and Loon State are filled with dedicated parents and avid cyclists. I couldn't avoid the realization that even though I didn't know him, he's still "one of us." Father of four children aged 3 to 14, avid cyclist and runner, out for a "quick spin" to his friend's house one night.

Click here for the Star Tribune Story

I can only imagine the substantial loss and sadness his wife and kids are going through.
Send out your prayers for the Loesch family. A memorial fund has been set up at:

Mark Loesch Memorial Fund--Associated Bank
5353 Wayzata Blvd.
St. Louis Park, 55416

Saturday Drizzle

The drizzle and threat of heavier rain didn't keep 8 off their bikes this morning including a rider new to the group, former Loon State rider Jonathan Sanborn. Jonathan's been keeping himself busy with cross country skiing, competitive canoeing and triathlons. He knows Amy and Melinda quite well from XC skiing teams and if I remember my facts correctly took over the high school XC skiing coaching position after Melinda left. Well, the past 10 years of cross training didn't seem to dent his cycling performance one bit. I prepped him on super prime after we turned onto pineview. He attacked the first hill hard and the rest of us watched him go thinking that we'll catch him back up or would we...he did look pretty strong today. After we crested the first hill onto the false flat Jon had a good 100 meters on us. We looked at each other trying to work out if it looked like he could hold the gap and that answered the question for a couple of chasers. We lit it up across the open space and saw Jon looking around. Ahh...finally some weakness! I clicked it all the way up and started my sprint, caught up and passed Jon just before super prime (chalk another one up for TSH!).

The 9am ride kept all but two riders from the 7am. Six of us rode downtown to see the bridge collapse and pay our respects. I was feeling good so I pulled the train into a fairly stiff headwind all the way downtown (the same kind of thing that gave me the nickname "B Train" with Ride2Eat). The stone arch bridge is closed but we were able to see some of the wreckage along with the rest of the 100 or so people congregating there. The sight was surreal. You'd be hard pressed to find any twin cities resident who wasn't affected by the tragedy in one way or another. Jorge and Camy were jonesing for a Dunn Bros. coffee so we headed over and sat outside in the drizzle soaking up the beautiful weather.

Jon also got his first century in in the past 10 years by riding the 7am, 9am rides and riding in from his house! Well done!

The women of Trailhead

Keep getting stronger!

I had the opportunity to ride with the Trailhead group and new comer Melissa on Tuesday for the first time since "the crash". Melissa isn't some newbie rider but is apparently an accomplished track racer. And strong!!! She followed every break and lead Brian and I up to super prime like a run away freight train. Brian and I barely got around her to sprint for the sign (chalk another up for Team Strong Heart :-). Is it time for Trailhead to sponsor a women's racing team??? I think so!

Thanks to Trailhead and all the riders for making this the best group ride in the Twin Cities!

Got out for a Thursday ride in Elm Creek...couple of laps mulling over the details of the Elm Creek 150 that Neil and I have been chewing on for quite a while.

Look for a 10 lap, 150 mile ride coming up soon at Elm Creek and also the Elm Creek 500! A two month challenge to get in 34 laps on Elm Creek's 15 mile outer loop that'll start with the EC 150. It's an effort to promote trail use on Elm Creeks FANTASTIC trail system.

START THE BUZZ!

4th in Masters 4/5 at Tour of Granite Country Road Race

Huge thanks to Loon State and Grandstay for putting on this huge 2 day, 3 discipline race! Jake, Super D and Skibby, special thanks to you as well! Kudos to Rick Zabinski who competed in his very first road race! He put some HARD efforts in out front and when I asked him how he liked his first race he said that "he learned a lot!" (He enjoyed it but he worked hard!).

I raced the masters 4/5 road race on Saturday. The masters 4/5 and the men's 4 all mass started together creating a HUGE peloton! Very fun! The headwind was stiff and really neutralized most of the breaks.

I felt wonderful on the first lap and spent most of the time up front, lead out for a while and was first up the climb. The funny thing is I heard Neil's voice in my head the whole time saying "Don't do what you usually do! Sit in, save your energy!" It really came to bear when we turned downwind and the peloton surged to 30-35 mph, I lost about 40 places within about 30 seconds. Uh, yeah, right...thanks for the reminder Neil! Keep the vibes and prayers comin'! I hopped back in the pack and worked my way back up front because the yo-yoing in back was killing me! I stayed well protected up front for the second lap. Unfortunately I was poorly positioned for the sprint after the lead group shut down about 400 meters from the line on a small hill. That spread everyone across the road with no way to get around.

I wound up sprinting at the back of the lead sprint group and taking 4th in the masters 4/5! Not too shabby!

Back on the blog

Ok, I've been busy at work, having fun finally hanging out with Laurel and the kids again instead of riding my bike, gaining 5 pounds (but, I like the cookie!) and having fun with my residual RAAM fitness.

I've been riding long rides a couple times a week and am still in love with the bike! I just washed my mountain bike and realized that the last time I touched it was last December! Gotta get that beauty back out again.

It's been a while since I had to deal with some road rash and have only went down once before on my road bike. This was the first time that I experienced the sliding sensation on the asphalt. First off, I am very happy that the 3 who were involved in the crash only had road rash and were able to ride back home. So here's the story... I was unfortunately taken out by a rider who went down right in front of me. I'm nursing about 5 patches of road rash which are pretty well healed a week later. Neosporin rocks!

I'll take a slice of Kansas headwind and a side order of...uh, yeah...

One last spin around the park tonight to get the legs loosened up a bit. That monster 30 mph headwind with big gusts were a good flavor for what it's supposed to be like through Kansas. Don't get me wrong, I like Kansas...just not in that way!

Tuesday night ride

Great turnout at the Trailhead Backdoor ride tonight! 13 strong headed out on the Monticello loop. Kind of a bittersweet ride since it'll be the last one for a couple weeks but, hey, we'll be busy!

Took a couple early primes including the county prime across the bridge.

Andy's back! on the long hill before the Monticello prime, Andy comes from the back with a huge effort and lead out 5 riders and held it all the way to the city limit sign! Very impressive! Inspired and strong riding!

Team Strong Heart did the ol' one - two finish at super prime tonight! Neil and I almost needed the photo finish but I held on for the win by a nose (ok maybe not my nose but a smaller one). Dave H hit the first hill hard and Brian, Andy, Neil and I gave chase. Dave started to slow across the false flat and Andy picked up the power and pulled Neil and I around him. With about 250 meters to go I went around Andy with Neil in tow. 100 meters to go Neil was starting to come around me and we were practically banging handlebars at the finish. I was spent after hitting it hard for the entire thing! I usually like to slow the pace across the false flat but NOOOOO!

Great ride everyone!

As ready as I ever am!

Last week was good for me. After coming off a really crummy cold the week before, I felt progressively stronger all week and had some really enjoyable rides with the Trailhead crew Tuesday, Thursday and Saturday.

Neil was looking strong all week, which is really something considering he was riding his mountain bike on the "A" road rides! Sprinting for primes and everything! I think TSH is leading the points race so far this season! LSC better step it up a bit! ;-) Either way we are on the winning team!

Something that is really fun for me this year is how I've been feeling lately on the sprints. I actually bought my very first 11-23 cassette this year...because I needed it! I still can't believe that I've been spinning up a 53 - 11.

Last week and this week has been focused on RAAM prep and high intensity taper...and family...oh yeah, and work...and kickball league...and...I can hardly wait for my C2C vacation!

Uuuunngh!

Came down with a big cold Monday night...you know the drill. Stuffy head, coughing, aching, sneezing, fever, wish you could detatch from the office so you could rest, cold.

I got out for an easy lap around the park Thursday night and was happy with my performance...maybe when I'm 80.

I am turning the corner though and look forward to getting back into some interval work Friday and over the weekend.

Illness taper is not what I had in mind!

Another fun week!

I admit, I do miss group rides but the solo training efforts that I've done this past week have been good for me. I've also become pretty intimate with the Elm Creek Park Trails.

Elm Creek Park Reserve has about 30 miles of paved bike path through 5000 acres of varied Minnesota forest and prarie. If you haven't ridden here, you need to, it's absolutely beautiful! The outer loop is a subtle 15 miler that'll sneak up on you if you push it.

I put in a couple of 15 mile laps on Monday. Got three hours in on Tuesday hooking up with the LSC riders at the Trailhead Cycle ride. Traveled on Wednesday. Got back home on Thursday and went to Nicky's soccer game (his team won!).

Friday was another solo ride in Elm Creek. 5 laps this time for a total of 75 miles. Normally 75 miles doesn't make you feel so bad but like I said, it's subtle and after 3 laps you're feeling it. Saturday was domestic labor of the spring cleaning variety (I think the 5 laps in Elm Creek were easier...). Finally I put in three easy laps in Elm Creek on Sunday. Total Elm Creek laps this week were 10...more than I've ever done in there before. You know, I never did get bored with that wonderful place!

Week in review

Work life balance was tipped towards the work side for the last week.

I was able to get an hour in last Thursday and an hour last Friday, followed by 6 days of travel with only about 2 hours of light aerobic activity and 1 lifting session. Washington D.C. and Boston were nice though...

Back on the bike last night with the Loons for a 50 mile loop. I could feel my legs being resistant to what is normally effortless. I don't like feeling that way. They would close back up whenever the pace slowed or got really fast. The sprinting felt pretty good though. Brian and I went head to head going up super prime side by side! I had just a little more leg and was able to pull ahead at the line. Good fun!

2.5 hours last night 149 avg HR, 193 max HR (1 beat over my previous max HR so I know I was pushing hard at one point)
Below Zone 1 8 min
Zone 1 28 min
Zone 2 56 min
Zone 3 39 min
Above Zone 3 1 min

Century weekend times 2!

What a great weekend! 100 miles on Saturday and 100 miles on Sunday! Neil once again knows how to attract folks to a ride (even with a 6am start).

Starting at 6AM we traveled from Trailhead in Champlin to Fletcher, Hanover, St. Michael, Albertville, Monticello, Buffalo, Montrose, Watertown, Maple Plain, Hamel, back up to Fletcher, and completed the route back to Trailhead. Great group, great ride!

Sunday was the Ironman Bike Ride out of Lakeville. A great early season wakeup call for 5000+ hardy Minnesota riders. It's called the Ironman for good reason...late April in Minnesota is usually brutal with potential weather from cold rain to snow to heavy winds. It's never perfect weather wise but always enjoyable.

Huge Kudos to fellow Loon State rider, Erik Johnson, who completed his first ever 100 miles ride. That is a major accomplishment!

Best part about all of this basework I've been doing all winter is that I felt REALLY good for the duration each day...good enough to push pace and sprint for all the primes!

Here are some of the Saturday photos:

Long recovery ride

Flirting with overtraining or springtime allergies, I don't know but felt that "ugh".

3 hour easy training ride with the LSC group out of trailhead. No sprints, no hard hills, just a fun spin!

Avg HR 126. Max HR 174

Below Zone 1: 58 min
Zone 1: 1 hour 6 min
Zone 2: 50 min
Zone 3: 9 min

2400kcals burned

Easy spin around the park

Routine service on the van had me riding back from work.

Later enjoyed a family ride in the park including my 5 year old "biker chick" on the tag along!

~1 hour of easy riding today was plenty after a weekend of heavy labor!

Afton fun!

Great ride today with a bunch of the LSC riders. Strong group that enjoyed pushing it the ENTIRE time!

4.5 hours with long pulls at tempo, hills and sprints. Avg HR 147. Max HR 182.

Below Zone 1: 33min
Zone 1: 1 hour 16 min
Zone 2: 1 hour 21 min
Zone 3: 1 hour 34 min
Above Zone 3: 14 min

Kcal -4600

Wed night Stone Arch Ride

Fast Stone Arch ride tonight with good pace line work, sprints and hills like high bridge, ohio and the back side of ramsey. Man I enjoy the hills in St. Paul!

2 hour ride...no HR monitor so no data

Tuesday Night Trailhead Backdoor Ride

Nice ride tonight with a big crew. Felt good pulling into a big headwind (I must be cracked). Good intensity/tempo work combined with a few nice city limit sign sprints

1 hour ride before shop ride

3 hours total. Avg HR 134 Max HR 190

Below Zone 1 35min
Zone 1 50min
Zone 2 60 min
Zone 3 33min
Above Zone 3 5 min
2500kcal

24 Hour RAAM Simulation

Ok...I am tired, but I felt good!

The 30 minute pulls that we did during our 24 hour RAAM simulation left me feeling good again even though my intensity was substantially higher than it was during the 24 hours of Bernie's Basement. I was running average heart rates up around 165 to 172. Very cool indeed!

I am tired though...but a different, sustainable kind of tired. After our simulation was done on Sunday, I didn't feel compelled to take a nap right away. I cleaned up the van, put some things away, then took a 45 minute nap and proceeded to do work and stuff around the house until bedtime.

Bill was our only crew member along with us for the first day and night. While it gave us the great perspective of the crew work, none of us got more than a couple hours of sleep. We were so thankful when Angie came to crew the next morning!

Training

2.5 hours with 5 minute VT tempo intervals x 5 indoor

Training

2.5 hour steady state ride after being off the past 3 days for Easter and travel to Boston

Training

4 hour ride today...2.5 hours inside with 5 minute VT intervals x 5 at (170 bpm) then outside for 1.5 hours with super prime repeats x 5.

Quick post

1 hour easy spin today

Brrrr, eh?

Today's chilly ride was more out of the January play book than April. 21 degrees had me reaching for the Amfib tights!

2.5 hour ride outside. Mostly steady state with a couple of short hard efforts.
avg HR 137. max HR 171.
Below Zone 1: 16min
Zone 1: 33min
Zone 2: 1 hour 20 min
Zone 3: 19 min
-2100kcal

Nutrition:
400kcal grapenuts, banana and strawberries
200kcal coffee
300kcal matzoball soup
800kcal burrito
200kcal Hammer gel and HEED
450kcal chicken strips
200kcal baked potato
100kcal beef
300kcal grapejuice
50kcal whipped cream straight from the can (thanks Nicky!)
total 3000kcal

Energy balance: negative -600
intake 3000
expenditure 3600 (1500base+2100exercise)

Lift and spin

1 hour easy spin. avg HR 115. Max HR 131 - 650kcal

Strength Training:
3x12 Squats at 60%RM
3x12 Good Mornings (95lbs)
3x20 Calf Raise 60%RM
3x12 Leg Extention 60%RM
3x12 Hamstring Curl 60%RM
1x12 Shoulder Raise 60%RM
1x12 Bench Press 60%RM
1x12 Row 60%RM
1x12 Lat Pull 60%RM
1x12 Shoulder Press 60%RM
3x12 Hanging Ab Curls
3x20 Crunches
2x12 Torso Twist
-250kcal

Ventilatory Threshold Intervals

Converting base to power is a hard and lung busting affair. Especially when the body is not accustomed to running pegged to redline for extended periods. Oof da!

VT intervals are run at the maximal effort possible without triggering runaway uncontrollable hyperventilation that occurs during a full out climb or sprint. I'll work on 5 minute intervals this week and work them up to 10 minute intervals over the next couple of weeks with 5 minute recovery.

Exericse:

3 hours with five, 5 minute VT intervals (HR at 170-173)
avg HR 135. max HR 173
Below Zone 1: 19minuts
Zone 1: 1 hour 12 minutes
Zone 2: 1 hour 7 minutes
Zone 3: 25 minutes
-2600kcal

Nutrition:
400kcal grapenuts
250kcal coffee
500kcal scone
250kcal beets, chickpeas and olives
200kcal bread
400kcal candy
900kcal Hammer Sustained Energy
200kcal Hammer Recoverite
400kcal grapenuts with strawberries and banana
300kcal chicken
100kcal potatoes
150kcal yogurt
50kcal grapes
4100kcal total

Energy balance: neutral
intake 4100kcal
expenditure 4100kcal (1500base+2600exercise)

The ol' lift and spin

There is something comforting about routine...

Training:

1 hour easy spin. avg HR 108. max HR 125. -600kcal

Strength Training:

3x12 Squats at 60%RM
3x12 Good Mornings (95lbs)
3x20 Calf Raise 60%RM
3x12 Leg Extention 60%RM
3x12 Hamstring Curl 60%RM
1x12 Shoulder Raise 60%RM
1x12 Bench Press 60%RM
1x12 Row 60%RM
1x12 Lat Pull 60%RM
1x12 Shoulder Press 60%RM
3x12 Hanging Ab Curls
3x20 Crunches
2x12 Torso Twist
-250kcal

Nutrition:
400kcal grapenuts
200kcal coffee and creamer
500kcal salad with chicken, veggies, chickpeas and beets
100kcal oatmeal
100kcal cookies
200kcal cake
750kcal pasta with meat and sauce
350kcal rolls
2600kcal total

Energy balance: positive +250kcal
intake 2600
expenditure: 2350 (1500base+250lift+600spin)

Loon State Training Camp

Man, what a great group of riders and what a wonderful place to ride!

Loon State Cyclists Racing Club runs a 4 day training camp in Whalen, MN with great roads and climbs in a glorious network of valleys and ridges.

I was able to spend Thursday and Friday riding with the group (25+). Friday was cold and rainy. We rolled in to Subway for lunch (which is a very cool site when 25 riders decend out of the weather). Huge thanks to everyone who worked to plan the camp and Jim Cullen for leading the rides and John Rotach for blessing us with his outstanding dinner preparations!

Thursday:
4 hours with hard tempo, max hill climbing intervals, and sprints. Avg HR 142. Max HR 192.
Below Zone 1, 23 minutes
Zone 1, 1 hour 4 minutes
Zone 2, 1 hour 34 minutes
Zone 3, 1 hour 6 minutes
Above Zone 3, 11 minutes
total kcal 3800

Friday:
3 hours with hard full out pulls, tempo hill efforts and a couple of sprints
Below Zone 1, 43 minutes
Zone 1, 45 minutes
Zone 2, 50 minutes
Zone 3, 40 minutes
Above Zone 3, 5 minutes
total kcal 2700kcal

Ok...so I am sick.

The weather on Monday was second to none (for Minnesota in March that is). 75 degrees and sunny made for a wonderful day to commute to work by bike and get a nice ride in the park with the kids (total about 1.5 glorious hours). The perfect recovery day...except for the allergies which turned out to be a cold when I spiked at 102.4 degree fever Monday night and again on Tuesday and recovering again today? I'll keep my fingers crossed!

Schedule...

Just off a wonderful weekend that didn't include much on bike time but wonderful family time!

Put in a hard hammer around Elm Creek Park today (Snow's all gone!:-). 1 hour full out and attacking each section and hill. Oof Da!

Back into the schedule

I love my folks and when they come to visit. We all have a great time and the kids get spoiled! They left today after a 1.5 week visit. It does, however, goof up my training schedule and eating schedule and I definately felt it on today's ride and at the gym.

Exercise: 2 hour 15 minute ride hooking up with the Loon State crew out of Trailhead Cycling and Fitness. avg HR 143. max HR 189. Below Zone 1 for 14 minutes. Zone 1 for 32 minutes. Zone 2 for 50 minutes. Zone 3 for 32 minutes. Above Zone 3 for 11 minutes. Lots of wind on the way back made for a fair amount of work with some hard tempo intervals and a few sprints. The legs didn't feel so bad but I did seem to get winded easily (like I was at altitude). I know the body does weird things with a disrupted schedule, but eeesh!

Strength Training:
I haven't lifted much for the past week so I eased back into the typical full body routine with slightly fewer reps but still focused primarily on legs and back.

Prairie Roubaix II Wha Hooo!

Couldn't have asked for a better day to play in the country!

Neil, John and I rode out to Fletcher for the PR II and rode back. Check out the full story on the TSH Blog!

Exercise 4.5 hours. -3800 kcal. 1.5 hours Zone 1( +below). 1.5 hours Zone 2. 1 hour 20 minutes Zone 3. 6 minutes above Zone 3. Avg HR 131. Max HR 184.

Nutrition: yeah...lots (my folks are still in town)!

White out!

Nice little double header today with a 2 hour outdoor ride with 4 other Loons (double entendre intended) and 2 hours indoor.

The outdoor ride started pleasant enough with a bit of a stiff SW wind and clouds. It started snowing when we got to Fletcher and turned into a flat out, white out blizzard conditions when we hung a right onto CR144 all the way to Dayton! Surreal indeed. Is it wrong to feel a sense of pride when the people in the car next to you at the stop light are looking and laughing at you?
:-D

Exercise:

4 Hours (2 out, 2 in) Avg HR 134, Max HR 185. Several hard tempo efforts during the outdoor. 44min below Zone 1. 1 hour 24 min in Zone 1. 1 hour 15 min in Zone 2. 36 minutes in zone 3. 10 minutes above zone 3. -3500kcal

Nutrition:
400kcal grapenuts and banana
200kcal coffee and creamer
100kcal oatmeal
200kcal muffin
300kcal cheetos (I forgot my lunch money today...)
100kcal oatmeal
350kcal peanut butter and jelly sandwich
150kcal Hammer Recoverite
1000kcal Hammer Perpetuem (mixed my first 4 hour bottle and it went down smooth...very cool stuff)
1000kcal chicken strip leftovers
300kcal peas and carrots
150kcal crackers
4250kcal total

Energy balance: negative -750
intake 4250
expenditure 5000

Elm Creek Road TT

Another beautiful day in the neighborhood today! 60 and sunny for early March is awesome up here. Got outside for a 1.5 hour spin on my cross bike and a couple of hard efforts on a roughly 3 mile out and back on Elm Creek Road between Goose Lake Road and Fernbrook. The road's a bit rough but has some nice features that keep it interesting. Start/Finish is at the Stop sign onto Goose Lake Road and the turn around point is the last big crack about 50 feet before the stop sign on Fernbrook. Neil was thinking we should mark it sometime.

For what it's worth, my fastest time was 12:38. My HR monitor was not working so I couldn't tell how hard I was working or how close to VT i was.

Elm Creek Road TT Course

I went inside after that and put in 2.5 hours on the trainer. Played with Hammer nutrition. The Pertpetuem goes down easy and I could feel the impact.

-3100kcal

Nutrition:
1000kcal Perkins breakfast (eggs, hashbrowns, bacon and toast)
200kcal Coffee
900kcal PF Changs Oriental chicken salad
600kcal Apple Struedel
500kcal Hammer Perpetuem
100kcal Hammer Gel
150kcal Hammer Recoverite
600kcal Beef, Veggie and Noodle soup
4150kcal

Energy balance: Negative -450kcal
intake 4150
expenditure 4600

Strength Training

Strength Training:
3x15 Squat 65%RM
3x20 Calf Raise 65%RM
3x15 Hamstring Curl 65% RM
3x15 Quad Extention 65% RM
3x15 Good Mornings (95lbs)
1x25 Bench Press 65% RM
1x25 Seated Row 65% RM
1x25 Lat Pull Down 65% RM
1x25 Shoulder Press 65% RM
1x25 Shoulder Raise 65%RM
4x25 Crunches
2x15 Torso twist on Free Motion Cable
3x15 Hanging leg raises

Prarie Roubaix II Preview

Took a nice, long recovery ride today in the glorious sunshine! Rode out to Fletcher and did a couple of laps on the Prarie Roubaix II course. It's going to be fast! The dirt sections were pretty dry, hard and smooth.

Come out and play on St. Patrick's Day! Ride the PR II!

The south wind was a huge pain but was wonderful when going back north again on Oakdale and Trail Haven. 25mph on the dirt without effort!

Exercise:

2.5 hour easy spin outdoors. avg HR 127. max HR 153. -2000kcal

Hard Training Ride with Ride 2 Eat

It was great getting out with 4 of the Ride to Eat crew today! It's been about a year and it was great seeing Zabby, Toolboy, Gumer and Kostik.

As expected, Greg and I wound it up to near max on most every hill with a few sprints sprinkled in for good measure. I know its a bit early in the year to go so hard but...what ya gonna do? It was great fun running down and blowing past some poor roadie on Summit at 25 mph with me on my cross bike running studded tires and Greg on his mountain bike! Ah...spring has sprung!

Exercise: 3 hours moderate/hard with near max hill intervals, sprints and pulls. Avg HR 140. Max HR 186. -2750kcal

Schedule crunch

Sorry for the brevity...

Only had time to lift legs today.

Strength Training:
3x15 Squat 65%RM
3x20 Calf Raise 65%RM
3x15 Hamstring Curl 65% RM
3x15 Quad Extention 65% RM
3x15 Good Mornings (95lbs)

Training Day

3 hour easy to moderate indoor spin. avg HR 124. max HR 142. -2400kcal

Nutrition:
400kcal cereal
200kcal coffee and creamer
100kcal oatmeal
300kcal cheetos
400kcal peanut butter and jelly sandwich
400kcal peanut butter and jelly sandwich
200kcal yogurt
500kcal chicken
100kcal popcorn
300kcal cake
400kcal grapenuts and banana
100kcal popcorn

Energy Balance negative 500kcal
intake 3400
expendiuture 3900

Training Day

Exercise: 3 hour endurance ride on the trainer.

First 1:30 avg HR 124, max HR 146, -1100kcal
Second 1:30, avg HR 139, max HR 160, -1400kcal (sustained intensity 5min in/out saddle)

Nutrition:
400kcal cereal
200kcal coffee and creamer
450kcal cookies
950kcal lasagne with salad and bread
100kcal dessert
1000kcal dinner
400kcal cereal
100kcal chicken

Energy balance: negative - 600kcal
intake 3400
expenditure 4000

318 Ride

The weather couldn't have been any nicer for the 318 ride today! Chad and I had a few small detours through and around some unplowed sections in Excelsior.

The legs felt a little rough from yesterday's snow day festivities but we kept the pace reasonable even though the heart rate data argued otherwise.

3.5 hour 318 ride. Avg HR 147. Max HR 202 (anomoly since my max is 192).
Below Zone 1, 5 minutes
Zone 1, 30 minutes
Zone 2, 1 hour 40 minutes
Zone 3, 1 hour 10 minutes (must've been the headwind on the way back)
Above Zone 3, 2 minutes

3500kcal total

Nutrition:
400kcal grapenuts
200kcal coffee and creamer
200kcal sandwich
300kcal peanut butter and jelly sandwich
450kcal bacon, egg and cheese muffin
250kcal rhubarb bar
150kcal sprite
300kcal meat sticks
1200kcal burrito
500kcal fast food leftovers
400kcal icecream
4350kcal total

Energy balance: negative -650kcal
intake 4350
expenditure 5000

Snow Day!

We LOVE snow! Especially when it comes in large installments.

We spent most of the morning making this huge snow fort with a tunnel, multiple platforms ideally suited for snow ball throwing and a large ramp for sliding.

Snow fort digging, 4.5 hours, -1000kcal

Pulling Alli and Chrissy in the sled behind my bike for 30 minutes, -300kcal

Lifting at the club - 250kcal

Indoor cycle with 5 minute, hard tempo intervals at Ventilatory Threshold (172 bpm) 60 minutes. Avg HR 135, Max 175. - 850 kcal

Strength Training:

3x15 Squat 65%RM

3x20 Calf Raise 65%RM

3x15 Hamstring Curl 65% RM

3x15 Quad Extention 65% RM

3x15 Good Mornings (95lbs)

1x25 Bench Press 65% RM

1x25 Seated Row 65% RM

1x25 Lat Pull Down 65% RM

1x25 Shoulder Press 65% RM

1x25 Shoulder Raise 65%RM

4x25 Crunches

2x15 Torso twist on Free Motion Cable

3x15 Hanging leg raises

2x60 sec. Plank

Nutrition:

400kcal grapenuts

200kcal coffee

500kcal chicken salad sandwich

600kcal mac and cheese

300kcal corn and tomato soup

400kcal cake

250kcal chicken

500kcal fries and hamburger

300kcal cereal

3450kcal total

Energy Balance: Negative -450kcal

intake 3450

expenditure 3900

Training Day

Exercise:

3 hour moderate spin with 5 minute tempo intervals at VT. Avg HR 135. Max HR 176. -2600kcal.

Nutrition:
400kcal grape nuts and dried apricots
100kcal coffee and creamer
500kcal chicken ceasar salad with extra veggies and chickpeas
400kcal crossaint rolls
600kcal yogurt
500kcal steak
200kcal asparagus with sauce
2700kcal total

energy balance: negative -1400kcal
intake 2700kcal
expenditure 4100kcal (1500base+2600exercise)

Travelin' Man

On my way back to Minneapolis after three days at the Strategic and Operational Portfolio Management Conference put on by the Product Development Management Association (now that's a load of words) in beautiful Tampa, Florida. Warm and sunny is hard to leave!

I spent most of my time sitting but was able to get an hour on Monday and an hour on Tuesday of incline treadmill walking at 3.5mph and 15% grade that put my heart rate around 142 sustained. It was either that, recumbent bikes or a "strider" type elliptical machine...the treadmill was the least disliked.

I'm looking forward to getting 4 hours on the bike tomorrow!

Snow Day!

Our 12" snowfall almost doubled our total snowfall for this anemic snow year! The kids and I had a blast outside playing, making snowforts, snowball fighting, sliding and general snowy goofing off! What a great day! Spent about 6 hours outside...just like a real Minnesotan would do! :-)

Had to fly to Tampa tonight for a meeting. Back on Wednesday!

Training Day

Nice double work out today at Anaerobic Threshold. Steady state efforts with 5 minute out of saddle, 10 minutes in.

Exercise:

2 hour indoor trainer. Avg HR 137. Max HR 159. -1950kcal

1 hour indoor trainer. Avg HR 128. Max HR 143. -800kcal

Nutrition:
400kcal grapenuts and banana
200kcal coffee and creamer
400kcal peanut butter and jelly sandwich
150kcal roast beef
400kcal waffles
400kcal peanut butter and jelly sandwich
200kcal yogurt
300kcal pudding
200kcal yogurt
1500kcal double hamburger and fries
4150kcal total

Energy balance: neutral
intake 4150
expenditure 4250 (1500base+2750exercise)

Slight change in routine

Considering that the lower body strength training has made a significant difference and the uppper body strength training has not, I've changed up the routine a bit to minimize unnecessary weight gain.

Exercise:

1 Hour Easy spin on the trainer. avg HR 107. Max HR 121. -550kcal

Strength Training:
3x15 Squat 65%RM
3x20 Calf Raise 65%RM
3x15 Hamstring Curl 65% RM
3x15 Quad Extention 65% RM
3x15 Good Mornings (95lbs)
1x25 Bench Press 65% RM
1x25 Seated Row 65% RM
1x25 Lat Pull Down 65% RM
1x25 Shoulder Press 65% RM
1x25 Shoulder Raise 65%RM
4x25 Crunches
2x15 Torso twist on Free Motion Cable
3x15 Hanging leg raises
2x60 sec. Plank-250kcal

Nutrition:
400kcal grapenuts and banana
200kcal coffee and creamer
600kcal mixed salad with chicken, garbanzos and veggies
50kcal hot chocolate
200kcal granola bar
200kcal roast beef
100kcal banana
400kcal mixed veggies, fruit and small piece of salmon
2150kcal total

Energy balance: slightly negative -150kcal
intake 2150
expenditure 2300 (1500base+800exercise)

Test Day!

Well...Dr. Halvorsen put Neil and I through the wringer tonight at his Exercise Medicine Clinic. I felt pretty good through all the tests and felt like I made good progress on all but the upper body wingate test and the body fat (uhhhh. yeauh.). Looks like I'll be able to back off of the upper body strength training a bit.

Neil beat the bike again on the Wingate test due to his lightning quick spin and a bike that just couldn't keep up! Skibby, ya gotta get him up to the track! (after RAAM) :-)

Results are being calculated and will be available next week so Stay Tuned!

1 Hour?!?

Almost forgot how a 1 hour ride feels. It seems to take a change in mindset to go short after getting used to 3, 4 and 5 hour rides.

Kept is short and simple today so the legs stay fresh for retesting tomorrow.

1 Hour spin on the indoor trainer with several short, leg stretchers. avg HR 124. Max HR 150. -750kcal

Nutrition:
400 grapenuts and fruit
200kcal coffee and creamer
500kcal cobb salad with chickpeas and extra veggies
400kcal peanut butter and jelly sandwich
50kcal hot chocolate
450kcal grapenuts
200kcal enchilada
100kcal beef
2300kcal total

Energy balance: neutral
intake: 2300kcal
expenditure: 2250 (1500base+750exercise)

Easing up a bit

In prep for Dr. Halvorsen's greuling retests coming up this Thursday, I'm easing up a bit to ensure that I am fully recovered and ready to perform. The tests include a VO2 max test, Wingate test, upper body Wingate test, vertical jump, hand/eye coordination testing, flexibility, strength and the dreaded skin fold body composition (come on single digits!).

Exercise: 1 hour moderate indoor spin. avg HR 131. max HR 151. -900kcal

Nutrition:
400kcal grape nuts and fruit
200kcal coffee and creamer
400kcal peanut butter and jelly sandwich
600kcal cobb salad with extra veggies and chickpeas
1100kcal spaghetti dinner at the Blue & Gold banquet
2700kcal total

Energy Balance: Neutral -200kcal
intake 2700kcal
expenditure 2900

Strength Training Day

30 minute elliptical for warm up -500kcal

Strength Training:
3x15 Squat 65%RM
3x20 Calf Raise 65%RM
3x15 Hamstring Curl 65% RM
3x15 Quad Extention 65% RM
3x12 Good Mornings (95lbs)
3x15 Bench Press 65% RM
3x15 Seated Row 65% RM
3x15 Lat Pull Down 65% RM
3x15 Shoulder Press 65% RM
3x15 Shoulder Raise 65%RM
4x25 Crunches
2x15 Torso twist on Free Motion Cable
3x15 Hanging leg raises
2x60 sec. Plank
-250kcal

Nutrition:
400kcal grapenuts and fruit
200kcal coffee
600kcal salad
400kcal peanut butter and jelly sandwich
50kcal hot chocolate
100kcal matzo ball soup
400kcal pasta salad with peas and chicken
400kcal hot dogs
200kcal snacks
2750kcal total

Energy balance: neutral
intake 2750kcal
expenditure 2750kcal

318 Ride

Joined Chad, Mike, Tim and Patrick for a wonderful 318 ride out of Excelsior. The name sake is the 318 coffee shop that has great coffee, food and entertainment! Check it out when you're in town. Thanks to the freindly folks at Erik's Bike shop in Dinkytownnfor taking care of my flat mountain bike tire right away. FYI...I've been running Stan's sealant in my tubeless mountain bike tires for a couple of years with perfect performance and never a flat but "works in sub freezing temperatures" is relative. It was 20 and it wasn't workin'! Fortunately, the Bergermeister kept me pumped up every mile until we got to the bike shop.

Exercise:

3.5 hours moderate to hard effort (what else can you expect with Patrick and Chad along?) avg HR 145. max HR 178. -3300kcal

Nutrition:

400kcal grapenuts and banana
200kcal coffee and creamer
400kcal peanut butter and jelly sandwich
700kcal rhubarb cobber bars at Dunn Brothers
500kcal egg, cheese and bacon muffin at Dunn Brothers
300kcal coke
400kcal pasta salad
750kcal vanilla and oreo shake
1350kcal pizza
300kcal red wine
Total 5300kcal

Energy Balance : neutral
intake 5300
expenditure -5300kcal (2000base+3300exercise)

Getting back outside!

Had a wonderful ride with Neil out on Elm Creek's snowmobile trails! Neil really impresses the heck out of me. I don't know many people who would ski a 40k in the morning then come out and ride for an additional couple hours!

Exercise: 2 hours moderate with some harder efforts and a hill sprint or two. Avg HR 137. Max HR 178. kcal -1300

Nutrition:
400kcal grape nuts and banana
200kcal coffee and creamer
300kcal ham sandwich
400kcal peanut butter and jelly sandwich
100kcal pudding
100kcal pizza rolls
300kcal ham sandwich
200kcal potatoes
100kcal juice
250kcal chicken
350kcal rolls and marg.
100kcal grape and apple slices
100kcal meatballs
400kcal ice cream (only because i was short on calories today!:-)
3300kcal total

Energy balance: Neutral
intake 3300kcal
expenditure 3300kcal (2000 base+1300exercise)

Training Day

Upper body strength training today. No bike time.

Strength Training:
3x15 Bench Press 65% RM
3x15 Seated Row 65% RM
3x15 Lat Pull Down 65% RM
3x15 Shoulder Press 65% RM
3x15 Shoulder Raise 65%RM
4x25 Crunches
2x15 Torso twist on Free Motion Cable
3x15 Hanging leg raises
2x60 sec. Plank
-200kcal

Nutrition:
200kcal coffee and creamer
400kcal grapenuts and banana
700kcal chicken, bean and rice burritto
200kcal rice crispy bar
1000kcal corned beef, potatoes and brussel sprouts
400kcal cake and frosting
ate a container of frosting with a spoon (only kidding,
most people don't read this but those who do might find it funny)
200kcal grapes
3100kcal

Energy balance: positive +900kcal
intake 3100kcal
expendiuture 2200kcal

Leg bake!

Legs feel toasted tonight after a 4 hour moderate to hard spin with intervals and leg strength training.

4 hour spin (1/2 at home, 1/2 at Trailhead Bicycles) Moderate to Hard intensity with 1 hour of intervals at tempo and high intensity efforts. Avg HR 136. Max HR 162. -1750 kcal. 1st 2 hours. Avg HR 140. Max HR 178. -1850kcal. 2nd 2 hours.

Leg Strength Training:

3x15 Squat 65%RM
3x20 Calf Raise 65%RM
3x15 Hamstring Curl 65% RM
3x15 Quad Extention 65% RM
3x12 Good Mornings (95lbs)

Nutrition:

100kcal coffee and creamer
400kcal grapenuts and banana
500kcal cobb salad with chicken, chickpeas and peppers
50kcal hot chocolate
600kcal cookies
400kcal peanut butter and jelly sandwich
1200kcal beef strogonoff and rice
100kcal cranberry juice
total - 3350

Energy balance: negative -2250
intake 3350
expenditure 5600

Full Meal Deal!

Strength Training AND Spin today.

2 Hour easy to moderate spin on the indoor trainer. Avg HR 111. Max HR 141 -1200kcal Feeling pretty fit with a 300 watt interval that's sub AT!

Strength Training:
3x15 Squat 65%RM
3x20 Calf Raise 65%RM
3x15 Hamstring Curl 65% RM
3x15 Quad Extention 65% RM
3x12 Good Mornings (95lbs)
3x15 Bench Press 65% RM
3x15 Seated Row 65% RM
3x15 Lat Pull Down 65% RM
3x15 Shoulder Press 65% RM
3x15 Shoulder Raise 65%RM
4x25 Crunches
2x15 Torso twist on Free Motion Cable
3x10 Hanging leg raises
2x60 sec. Plank
-500kcal

Nutrition:
400kcal grapenuts banana and blueberry
100kcal coffee
500kcal asian chicken salad with veggies
250kcal peas, chick peas, and beets
500kcal lasagne
100kcal chicken
450kcal pudding
200kcal yogurt
500kcal turkey sandwich
Total 3000kcal

Energy Balance: negative -700
intake 3000
expenditure 3700 (2000 base 1700 exercise)

24 Hours of Bernie's Basement

Gotta say that I was pleasantly surprised by how good I felt during our 24 hour team RAAM simulation! The legs warmed up after the start of each 2 minute shift and stayed strong around AT the entire 24 hours. The last shift was a little tough keeping my heart rate up at AT but I think that was mostly mental.

Having Neil, Bill and John R there made the event really fun and helped to "Keep 'em spinning!" I was so happy to have you guys here!

Because the event started at 10pm on Friday and ended at 10pm on Saturday, I'll post my nutrition for 48hours.

Exercise:

24 hour team RAAM race simulation on stationary trainer. Total of 7.5 hours of exercise at or above AT.

First shift was 6 hours (10pm to 4am) with 30 minute ride and 30 minute rest intervals.
Slept from 4am to 9:30am and felt surprisingly fresh
Second shift was 3 hours (10am to 1pm) with 30 minute ride and 30 minute rest intervals.
Rested from 1pm to 3:3opm still felt incredibly good.
Third shift was 6 hours (4pm to 10pm) with 30 minute ride and 30 minute rest intervals.
It took about 2 minutes at the start of each shift to get the legs warmed up but after that it was easy to keep the HR around AT. Only during the last riding interval was it more difficult...likely due to waning motivation.

6 hour shift #1: Zone 1 27min, Zone 2hr 40 min, Zone 3, 7min. kcal -3400
3 hour shift: Zone 1 13min, Zone 2 1hr 30min. kcal -1700
6 hour shift #2: Zone 1 30min, Zone 2hr 45 min. kcal -3350

Total 7.5 hours and kcal -8450

Nutrition:
200 coffee
200 muffin
300 coffee cake
150 chips
150 soda
500 sandwich
300 cookie
1000 pasta with olive oil, chicken, pine nuts and parmesean cheese
250 sunny d
100 gatorade
150 cream pie
400 pbj
100 banana
100 gatorade
150 fig newtons
100 gatorade
400 pbj
100 banana
400 cereal
200 coffee and creamer
300 turkey sandwich
200 yogurt
1200 chicken, blackbean, sourcream burritos
300 coca cola
400 potstickers
100 gatorade
400 pbj
100 gatorade
400 pbj
300 hamburger
500 burrito
300 beer
300 cereal
48 hour total: 8900kcal

Energy balance negative -~3000kcal
intake 8900
expendiure 11450 (8450 exercise+3000 base)

Spinnin!

Exercise:

2 hour group spin at Trailhead. 1 hour to the Suffer O Rama Spinnerval video...many maximal intervals. 1 hour moderate steady state spin. -1600kcal

Nutrition:
400kcal grapenuts, banana, and blueberries
200kcal coffee and creamer
600kcal Laurel's yummy homemade chocolate chip cookies
500kcal turkey, ham and cheese wrap
350kcal chips
350kcal coleslaw
400kcal cheese and crackers
300kcal potroast
400kcal grapenuts, banana and blueberries
total 3500kcal

Energy balance: neutral
intake 3500kcal
expenditure 3600kcal

Strength Training Day

Strength Training:

3x15 Squat 65%RM
3x20 Calf Raise 65%RM
3x15 Hamstring Curl 65% RM
3x15 Quad Extention 65% RM
3x12 Good Mornings (95lbs)
3x15 Bench Press 65% RM
3x15 Seated Row 65% RM
3x15 Lat Pull Down 65% RM
3x15 Shoulder Press 65% RM
3x15 Shoulder Raise 65%RM
4x25 Crunches
2x12 Torso twist on Free Motion Cable
3x10 Hanging leg raises
2x60 sec. Plank
-500kcal

Nutrition:

200kcal Low fat berry muffing
200kcal Coffee and creamer
500kcal asian chicken salad with veggies
250kcal peas, chick peas, and beets
400kcal grapenuts banana and blueberries
200kcal chicken apple sausage
300kcal ground beef patty with cheese
2050total

Energy Balance: negative -450
intake 2050
expenditure 2500

Training Day

Exercise:

3 hour moderate spin on the trainer. -2100kcal

Nutrition:
400kcal grapenuts and fruit
200kcal coffee
200kcal chicken
400kcal mashed potatoes and butter
100kcal blueberries
200kcal chicken
200kcal cake
1500kcal Butterburger, fries and onion rings (burp!)
200kcal peanut butter and jelly sandwich
100kcal milk
3500kcal total

Energy balance: negative - 600kcal
intake 3500kcal
expenditure 4100 (2000base+2100exercise)

Strength Training Day

15 minute warm up on Elliptical machine

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Mornings (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
4x25 Crunches
2x12 Torso twist on Free Motion Cable
2x15 Hanging leg raises (urgh!)
2x60 sec. Plank
-500kcal

Nutrition:
400kcal grapenuts and banana
200kcal coffee and creamer
500kcal asian chicken salad with veggies
250kcal peas, chick peas, and beets
600kcal cheese and fruit
250kcal cake
250kcal chips and dip
2450kcal total

Energy Balance: neutral -50kcal
intake 2450
expenditure 2500 (2000base+500exercise)

Training Day

Ok...I might not be the biggest football fan on the planet. I did watch about an hour of the Super Bowl tonight during my 3 hour training ride but did switch to the Grease...Your the one that I want recap on NBC so I could spend the last couple of hours with Laurel, my wonderful and very supportive wifey!

Exercise:

3 hours moderate intensity with a few hard tempo efforts. - 2200kcal

Nutrition:
400kcal grapenuts and fruit
200kcal coffee and creamer
100kcal chicken
250kcal waffles
300kcal eggs and hashbrowns
300kcal mac and cheese
500kcal yogurt
400kcal peanut butter and jelly sandwich
400kcal grapenuts and fruit
250kcal ground beef taco filling leftover eaten over the sink (mmmm!)
Total 3100kcal

Energy Balance: negative -1100kcal
intake 3100kcal
expenditure 4200kcal (2000base+2200exercise)

Heart Training Squared

Still haven't found my heart rate monitor, granted, I have yet to try hard to.

Exercise:
1hr 45min moderate spin on the trainer while watching X-Men III burning about 1200kcal.

Have A Heart Benefit:
Last night was the Have A Heart Benefit for Camp Odayin in the Wabasha Street Caves. A very fun time and an amazing history of the venue. For those of you who were always trying to figure out why St. Paul has always seemed a little odd (or for you St. Pauler's that were always trying to figure out why the rest of the cites seem a bit odd), it's probably because it was a haven for some of the nation's most notorious gangsters of old. Check out the website or better yet go for a cave tour and ask for "Edna".

The benefit was wonderful and hosted by Amy Hockert of KARE 11 with tons people attending.
Special live music with Tim Belden Trio
Silent auction preview
Camper presentation
Complimentary wine and hors d'oeuvres
Cave tours
Dancing to Martin Zellar and the Hardways
Texas Hold 'Em Tables

Nutrition:

400kcal grape nuts and fruit
100kcal coffee and creamer
250kcal matzo ball soup
500kcal chicken, rice and cheese hotdish
400kcal grape nuts and fruit
11ookcal good snacks and drink at the Benefit
2750kcal Total

Energy Balance: Negative -450kcal
intake 2750kcal
expenditure 3200kcal (2000base+1200exercise)

You're eating ice cream???

Yup! and proud of it!

Went to Cold Stone to celebrate Teddy's stellar report card...I only had the Like It size so it kinda, not really, makes up for the fact that I ALSO blew my daily calorie count at dinner tonight. Laurel made my favorite hot dish. After finishing my grapenuts and dried fruit that was supposed to be my only dinner, I gave in to temptation and had a serving or three of chicken, rice and cheese hot dish. For those of you unfamiliar with the term "hot dish" it is also known as "casserole" but we don't use those fancy words up here in MinnesOOOHtah!

15 minute warm up on Elliptical machine

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Mornings (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
4x25 Crunches
2x12 Torso twist on Free Motion Cable
10 Leg lift with 2lb medicine ball pass
3x30 sec. Plank
-500kcal

Nutrition:
400kcal grapenuts and banana
200kcal coffee and creamer
500kcal asian chicken salad with veggies
250kcal peas, chick peas, and beets
400kcal grapenuts and dried fruit
100kcal chicken
100kcal asparagus and sauce
900kcal chicken, rice and cheese hot dish
300kcal coldstone ice cream
3150 total

Energy Balance: positive +650
intake 3150
expenditure 2500 (2000base+500exercise)

Training Day...I'm baaack!

Back from the trip and now dealing with below zero temperatures and windchills. No more outside for a few weeks.

By the way...if anyone has seen my Heart Rate Monitor, let me know!

4 hours moderate indoor spin (to Pirates of the Carribean: Dead Man's Chest and Ant Bully).
Approx 3000kcal

Nutrition:
400kcal grape nuts and banana
500kcal chicken pot pie
100kcal coffee and creamer
150kcal turkey
400kcal peanut butter and jelly sandwich
300kcal spring rolls
250kcal chicken and french fry leftovers
400kcal peanut butter and jelly sandwich
400kcal grapenuts and banana
350kcal chicken salad with grapes
150kcal grapejuice
3400kcal total

Energy Balance: negative -1600kcal
intake 3400kcal
expenditure 5000kcal (2000base+3000exercise)

Back from Business!

I went into this trip planning for a full 5 days worth of recovery...man it felt weird! I did a moderate spin for an hour on Sunday, Monday and Tuesday to stay loose.

Recovery and Travel Day

Travel to San Diego for Business

Nutrition:
400kcal grape nuts and banana
200kcal coffee and creamer
750kcal salad with chicken and veggies
250kcal candy bar
1000kcal chips and enchiladas
300kcal beer

2900kcal total

Energy balance positive +900kcal

Training Day

Moderate 2 hour spin indoor on trainer, then headed over to Trailhead Cycle and Fitness for Coach Troy's Suffer o Rama Spinnervals tape with the crew followed by 1 hour light.
4 hours total today.

Legs are getting pretty toasty and I am ready for several light recovery days on my business trip to San Diego.

Strength Training Day

15 minute warm up on Elliptical machine

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Mornings (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
4x25 Crunches
2x12 Torso twist on Free Motion Cable
10 Leg lift with 2lb medicine ball pass
3x30 sec. Plank
-500kcal

Nutrition:
400kcal grapenuts and dried fruit
200kcal coffee and creamer
500kcal ham and cheese wrap sandwich
500kcal coleslaw and pasta salad
300kcal cookies
400kcal grapenuts and dried fruit
300kcal beef brisket
300kcal potatoes
+2900kcal

Energy Balance: Positive +400kcal
+2900kcal intake
-2500kcal expenditure (2000base+500exercise)

Training Day

Exercise:

4 hours on the trainer...watched Mr. & Mrs. Smith and Pirates of the Carribean back to back. I think Blockbuster and I are gonna get really close this winter.

Moderate intensity with progressing intensity and duration tempo intervals. Avg HR 134. Max HR 175. Below Zone 1, 32min. Zone 1, 2hours 1 min. Zone 2, 1 hour 7min. Zone 3, 26min. Above Zone 3, 1 minute. -3200kcal

Nutrition:
400kcal grapenuts and banana
200kcal coffee and creamer
800kcal Naan and hummus
200kcal Mac and cheese
200kcal Ham
250kcal Pizza
150kcal eggs
300kcal gatorade
400kcal peanut butter and jelly sandwich
500kcal grapenuts and banana
300kcal chicken
200kcal pudding
+3900kcal

Energy Balance: Negative -1300kcal
+3900 intake
-5200 expenditure (2000base+3200exercise)

Strength Training Day

Exercise:

15 minute warm up on Elliptical machine

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Mornings (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
3x25 Crunches
2x12 Torso twist on Free Motion Cable
10 Leg lift with 2lb medicine ball pass
3x30 sec. Plank
-500kcal

45 minute light recovery spin on trainer. Avg HR 106. Max HR 116. Below Zone 1, 45 min. -450kcal

Nutrition:
400kcal grape nuts and banana
200kcal coffee and creamer
500kcal Asian Chicken salad
250kcal chick peas, beets and olives
120kcal chocolate
100kcal mac and cheese
300kcal split pea soup (in the pot 1 day old)
250kcal bread
400kcal pizza
Total 2520kcal

Energy Balance: Negative -430kcal
intake +2520
expenditure -2950 (2000base + 950 exercise)

Training Day

Exercise:
1.5 hour light indoor spin. Avg HR 121. Max HR 142. Below zone 1, 25min. Zone1, 57min. Zone 2, 10min. - 1100kcal

1 hour outdoor bike sled pull. Thanks for the idea Neil! This was like trolling for kids around the neighborhood. I took Chrissy out on a couple of laps and suddenly the kids were lining up for rides. The neighborhood kids are accustomed to joining in on the wacky stuff I do! :-) I pulled two kids at a time...I tried three but there was too much inertia! -800kcal

1 hour light indoor spin. Avg HR 115. Max HR 132. Below Zone 1, 22min. Zone 1, 40 min. -675kcal.

Nutrition:
400kcal grapenuts and banana
200kcal coffee and creamer
400kcal waffles
550kcal french fries
220kcal taco
670kcal rice bean and chicken burrito
150kcal 1/2 cheeseburger
150kcal 7up
150kcal cranberry juice
300kcal split pea soup
300kcal chicken
200kcal ice cream
Total: 3690

Energy Balance: Negative -860kcal
intake +3690
expenditure - 4550 (2000 base + 2350 exercise)

Training Day

Exericse:

1 hour skate ski at Elm Creek. Eeesh...today i felt like i was working twice as hard and going half as fast...Avg HR 146. Max HR 176. Below zone 1, 7min. zone 1, 8min. zone 2, 18min. zone 3, 22min. above zone 3, 3 min. -950kcal.

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Mornings (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
3x25 Crunches
2x12 Torso twist on Free Motion Cable
10 Leg lift with 2lb medicine ball pass
3x30 sec. Plank
-500kcal

Nutrition:
150kcal juice
100kcal banana
100kcal peanut butter
200kcal coffee and creamer
400kcal grape nuts and banana
400kcal roast beef sandwich
300kcal eggs and hashbrowns
350kcal Naan and hummus
600kcal cereal and milk
350kcal chicken
300kcal chocolate covered chex mix
+3250kcal
Energy Balance: Neutral -200kcal
intake:3250
expenditure:3450

Recovery Day

Just work and eating today! :-)

Training Day

Exercise: Pretty well spent after today!

1.75 hour indoor spin on trainer. Avg HR 123. Max HR 144. Below Zone 1, 14min. Zone 1 80min. Zone 2, 12min. -1300kcal

2 hour indoor spin with multiple hard, 2min tempo intervals at ventilatory threshold (172bpm). Avg HR 136. Max HR 173. Below Zone 1, 15min. Zone 1, 47min. Zone 2, 36min. Zone 3, 26min. -1800kcal.

Nutrition:
400kcal grape nuts and banana
200kcal coffee and creamer
500kcal Asian Chicken salad with veggies
250kcal Peas, chickpeas and beets
300kcal Candy bar
800kcal 2 peanut butter and jelly sandwiches
100kcal gatorade
1000kcal fish and chips
+3550

Energy Balance: Negative -1550
intake +3550
expenditure -5100 (2000base+3100 exercise)

Strength Training Day

15 minute cycle warm up

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Mornings (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
3x25 Crunches
2x12 Torso twist on Free Motion Cable
10 Leg lift with 2lb medicine ball pass
3x30 sec. Plank
-500kcal

Nutrition:
400kcal Grape nuts and banana
200kcal Coffee and creamer
500kcal Asian Chicken Salad with veggies
250kcal Peas, chickpeas and beets
50kcal Hot chocolate
300kcal Candy Bar
400kcal Grape nuts and banana
100kcal Mac and cheese
300kcal Potstickers
+2500 Total

Energy Balance: Neutral
Intake 2500
Expenditure 2500

Training Day

Exercise: 3 a day today!

1.5 hour light spin in the morning. Couldn't find my HR strap but spent about 45min Below Zone1 and 45 min in Zone 1. -1000kcal

1.5 hour moderate spin with long tempo intervals. Avg HR 129. Max HR 167. Below Zone 1, 12 min. Zone 1, 45 min. Zone 2, 33 min. Zone 3, 4 min. -1200kcal

1 hour moderate spin at Trailhead with longer tempo intervals. Avg HR 142. Max HR 171. Below Zone 1, 7min. Zone 1, 12min. Zone 2, 30min. Zone 3, 19min. -1000kcal

Total 4 hours & -3200kcal

Nutrition:
400kcal Grape nuts bananas and peaches
200kcal Coffee and creamer
500kcal Asian Chicken salad with veggies
250kcal Beets and chickpeas
400kcal Peanut butter and jelly sandwich
100kcal Oatmeal
400kcal Peanut butter and jelly sandwich
100kcal Gatorade
750kcal Bean, rice and beef burritos
+3100kcal

Energy Balance: Negative -2100kcal
Intake: 3100kcal
Expenditure: 5200kcal (2000 base + 3200 exercise)

Strength Training Day

15 minute Eliptical machine warm up

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Mornings (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
3x25 Crunches
2x12 Torso twist on Free Motion Cable
10 Leg lift with resistance ball pass
2x30 sec. Plank
-500kcal

Nutrition:
400kcal Grape nuts and dried fruit
200kcal Coffee and creamer
500kcal Rice, Chicken and cheese hot dish
400kcal Potstickers
500kcal Mac and cheese
200kcal Popcorn
500kcal Cookies
500kcal Spaghetti and meatballs
+3200kcal

Energy Balance: positive +700
Expenditure: -2500kcal
Intake: +3200kcal

Training Day

Exercise:

3 hour, 318 Cafe ride with Jim, Chad and Patrick. Cold but tolerable temps. Felt great on this moderate intensity ride. Avg HR 139. Max HR 186. Below Zone 1, 6 minutes. Zone 1, 25 minutes. Zone 2, 93 minutes. Zone 3, 60 minutes. Above Zone 3, 3 minutes (thanks Chad).

Nutrition:
400kcal Grape nuts and banana
150kcal Coffee and creamer
500kcal Cherry, Mango and Maple cobbler (Birchwood cafe...yum!)
800kcal Scrambled egg sandwich with sausage (318 cafe...end of ride nirvana)
50kcal Salad greens
480kcal cookies
800kcal Chicken, rice and cheese hotdish
50kcal Brocolli
100kcal Orange and Kiwi
100kcal Grapefruit
100kcal Orange juice
300kcal Cereal
500kcal more Chicken, rice and cheese hotdish
4030kcal total

Energy Balance: Negative - 1185
Intake 4030kcal
Expenditure -5215kcal (2000 base + 3215 exercise)

Recovery Day

A rare weekend recovery day! I'll take it!

Strength Training Day

15 minute Eliptical machine warm up

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Morning (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable
10 Leg lift with resistance ball pass
2x30 sec. Plank
-500kcal

Nutrition:
400kcal Grape nuts and banana
200kcal coffee and creamer
500kcal Asian chicken salad (noodles, cabbage, snow peas, water chestnuts, mandarin oranges, red peppers with oil and teriyaki dressing)
250kcal Green peas, chickpeas and beets
50kcal Hot chocolate
100kcal Oatmeal
100kcal Matzo ball soup
400kcal Grilled cheese sandwich

Energy Balance Negative -500
Intake: 2000
Expenditure 2500 (2000 base + 500 exercise)

Training Day

Exercise:

1.5 hours light indoor spin. Avg HR 118. Max HR 140. Below Zone 1, 19min. Zone 1, 62 min. Zone 2, 2 min. -950kcal

1.5 hours light to moderate indoor spin. Avg HR 124. Max HR 154. Below Zone 1, 11min. Zone 1, 65 min. Zone 2, 15 min. -1120kcal.

Feeling much better again but still keeping it light to prevent overtraining.

Nutrition:

400kcal Grape nuts and banana
200kcal Coffee and creamer
500kcal Asian chicken salad(mand org, red peppers, water chestnuts, snowpeas, noodles, cabbage with oil and terriaki dressing)
250kcal Peas, chickpeas and beets
50kcal Hot chocolate
250kcal potatos
500kcal bread and butter
600kcal spagetti and sauce
450kcal culver's frozen custard, mmmm...

Energy balance: Negative -775
Expenditure = 4075kcal
Intake = 3300kcal

Strength Training Day

15 minute Eliptical machine warm up

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Morning (95lbs)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60%RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable
10 Leg lift with resistance ball pass
2x30 sec. Plank
-500kcal

Nutrition:
400kcal Grape nuts and banana
200kcal coffee and creamer
500kcal Asian chicken salad (noodles, cabbage, snow peas, water chestnuts, mandarin oranges, red peppers with oil and teriyaki dressing)
250kcal Green peas, chickpeas and beets
500kcal Rice and chicken/veggie stir fry

Energy Balance Negative -650 (10 pounds to go to hit race weight)
Intake: 1850
Expenditure 2500 (2000 base + 500 exercise)

Training Day

Exercise:
1.5 hours bike on trainer light. -850kcal. Avg HR 109.

1.25 hour light spin class at Trailhead. -750 kcal. Avg HR 118.

Slept horribly last night, high resting HR and tired. Gotta watch overtraining since I don't think I'm getting a cold. I still must be recovering from Sunday's hard 4 hour 318 ride.

Nutrition:

400kcal Grape nuts and banana
200 kcal Coffee and creamer
500 kcal Asian chicken salad
250 kcal green peas, chick peas and beets
250kcal left over rice and bean burrito (mmm...Pancheros)
500kcal Potato soup
400kcal Grape nuts and banana

Energy Balance: Negative (-1150)
Expenditure - 3650 (2000 base, 1650 exercise)
Intake +2500

Strength Training Day

15 minute moderate warm up on the elliptical machine.

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Morning (light)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable
10 Leg lift with resistance ball pass
2x30 sec. Plank
-500kcal

Nutrition:
Grape nuts and dried fruit 400kcal
Deli sandwich 400kcal
Coffee and creamer 100kcal
Hot chocolate 100kcal
Clif bar 250kcal
Chips and salsa 200kcal
Banana 100kcal
Breadsticks, sauce and butter 800kcal

Energy balance: Negative -150kcal
Expenditure 2500kcal (2000 base + 500 exercise)
Intake 2350kcal

Training Day

1 hour light to moderate ride outside. -800kcal
3 hour 318 group training ride with Skibby, Chris, Chad and Jim. Moderate to hard with long tempo intervals. Avg HR 155. Max HR 185. Below Zone 1, 10min. Zone 1, 20 min. Zone 2, 60 min. Zone 3, 70 min. Above Zone 3, 20 minutes. -2700 kcal.

Hard Day, cold and windy! Totally spent.

Nutrition:

350kcal Cereal
350kcal Coffee and creamer
500kcal Cookies
500kcal Carmel pecan roll
600kcal Egg and sausage sandwich
300kcal Steak and potato
400kcal Juice
200kcal Pasta
800kcal Cereal and milk
250kcal Ham and beef
150kcal Gatorade

Energy Balance: Negative (-1100)
Expenditure - 5500 (2000 base, 3500 exercise)
Intake +4400

Training Day

Exercise:

2 hour bike outdoors on snowmobile trails in Elm Creek. Moderate intensity with some hard efforts. Avg HR 135. Max HR 173. Below Zone 1, 7 min. Zone 1, 46 min. Zone 2, 54 min, Zone 3, 11min. -1609kcal.
2 hours bike on traininer Spinnervals #3 with heavy interval work followed by 1 hour light to moderate spin. Avg HR 139. Max HR 176. Below Zone 1, 1 min. Zone 1, 61 min. Zone 2, 33 min. Zone 3, 28 min. -1815 kcal.

Strength Training:

3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Morning (light)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60% RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable
5 Leg lift with resistance ball pass
2x30 sec. Plank
-500kcal

Nutrition:

Grape nuts and dried fruit 400kcal
Coffee and creamer 200kcal
Asian chicken salad 500kcal
Peas, Chick peas and beets 250kcal
Egg salad sandwich 350 kcal
Turkey sandwich 250kcal
French Fries 350kcal
Donuts 750kcal
Grape juice 170 kcal
Grape nuts and dried fruit 400kcal

Energy Balance: Negative -2322kcal
Expenditure -5942 kcal (2000 base and 3924 exercise)
Intake: 3620 kcal

Recovery Day

Recovery Day

Nutrition:

Grape Nuts with dried strawberries, pineapple and bananas 400 kcal
Coffee and creamer 200kcal
Ham and cheese wrap with chips and a cookie 850kcal
Cheese and crackers 300kcal
Chicken 200kcal
Brussel Sprouts and butter 150kcal
Grape Nuts with dried strawberries, pinapple and bananas 400kcal

Training Day

Exercise:
Bike on Trainer. 1 hour light to moderate steady state. Avg HR 133. Max HR 151. Below Zone 1, 7 min. Zone 1, 19 min. Zone 2, 40 min. -850 kcal.

Spin Bike 1.5 hours. Moderate to Heavy with tempo intervals. Avg HR 146. Max HR 173. Below Zone 1, 3 min. Zone 1, 14 min. Zone 2, 56 min. Zone 3, 25 min. -1517 kcal.

Strength Training:
3x12 Squat 65%RM
3x12 Calf Raise 65%RM
3x12 Hamstring Curl 60% RM
3x12 Quad Extention 60% RM
3x12 Good Morning (light)
3x12 Bench Press 60% RM
3x12 Seated Row 60% RM
3x12 Lat Pull Down 60% RM
3x12 Shoulder Press 60% RM
3x12 Shoulder Raise 60% RM
3x25 Crunches
3x12 Torso twist on Free Motion Cable
5 Leg lift with resistance ball pass
2x30 sec. Plank

Nutrition:
Grape nuts and dried fruit 400kcal
Asian chicken salad 500kcal
Peas, Chick peas and beets 250kcal
Hot chocolate 50 kcal
Turkey sandwich 250 kcal
Pizza 750 kcal
Cookies 450 kcal
Cereal and milk 400 kcal