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)