The Psycho Cyclist!

Well last night was a great night for a run. I decided to run outside for a change and get some air. The temperature was a cool 72 degrees and the humidity was low....perfect. I ran my 4 miles in about 28 minutes for a 7 min mile which is right where I want to be. I felt like I barely broke a sweat during the run! Also..my heart rate stayed relatively low. Shins felt it when I got back...but not bad. Not enough pain to keep me from running. The morning ride on the trainer was great as well. My heart rate also stayed low for that. I was able to keep a 28mph pace and my heart rate stayed in the upper 130s...about 138. When I got the pace to about 32-37 my heart rate was about 157-160 which is about right for me. I got my 30 miles in about 1 hour and 1 minute. I did manage to get 788 miles in on the bike and 48 miles running this month...I'm a slacker I know.

My Sunday ride was pretty fantastic! Me and Carmen rode through the neighborhood and around this park and found the neatest little bike path that went around the subdivisions and through the woods for about a mile or two! It was a really nice ride. The sun was hidden behind some clouds and the air temperature was a comfortable 72 degrees. Oh...we also stopped to watch these 20 pound swans feeding and grooming themselves in a local pond. They were beautiful to watch. But the best thing that I saw during this ride was Carmen. She just looked so happy and I could tell that se was enjoying herself. I’m so glad that we can go out for rides together. Well on the way back home Carmen wanted to go ahead and push the ride to make it an even 10 miles...so we did. It was starting to get dark by the time we got back, but she did it! I am very proud of her and I think that she was also proud of herself for doing the 10 miles! That really was one of the most memorable rides ever for me......

The Saturday ride was pretty good except for the fact that I only had 4 hours of sleep. I met up at the bike shop to ride with those folks; however…folks were only me and Jim. I don’t know where everybody has been lately. Oh well… At lease it will be a good workout, Jim is a pretty good rider and is pretty consistent. We rode up to High Point and back….I had a few good sprints to 31mph. But other than that it was kind of a quiet ride. Jim and I chatted a bit and then I’d take point and just jam to my MP3. I think Jim hates that. He know that when I put my earpiece in…that the pace is going to bump up. For the day…I managed 51 miles I about 2 ½ hours. The river is a nice ride…but it’s getting a bit old. Sunday…weather permitting…should be a little longer of a ride.

Well my run was kind of cruddy. Shins are hurting, I may have to take a few day off and concentrate on cycling. Well I wasn’t planning on running over the weekend anyway...but I may use the stairmaster tonight instead of running. I’ll have to see. But I go my 4 miles done in about 33 minutes, not too bad. This morning’s ride was good. 30 miles in 1 hour and 2 minutes. I’ve been stretching out my shins and they actually don’t feel too bad this afternoon, but I don’t want to risk a serious injury so early I my training.

I took it easy on my run last night. I kept about a 9.5 min/mile. My shins were pretty sore but I did want to run so I got my 4 miles in about 36 minutes. Again the gym was dead. The good thing about a slow run was that my heart rate barely got over 140bpm! When I got up this morning...my legs fet pretty good and not to sore, maybe last nights slow run was good for me. I rode the trainer for 30 miles at a 29mph pace. Again..my heart rate stayed low. I still managed to sweat my fanny off though. I really need to take my training bike out for a good wash and lubing. It’s only been like a year...a year of hard sweat just crystallizing on everything. Yuck! I’m riding a salt lick for a bike. That can’t be good for it!

Well I’m getting there. Last night I got home from work...took care of the dogs and headed over to my gym to run on the treadmill. I was debating to run on the road....but, I think I’ll play it safe for another week. Anyway, I ran my 4 miles in 31 minutes for a 7.8 min/mile. Felt pretty good, but my gym is small and the air isn’t all that good so you do not get a good oxygen exchange like you would on the road. That being said, I think that I’d do better outside. But I think that I’m on the right track as far as my training goes. I’ll stick with the 4 miles for a while and just work on speed. This morning I did wake up a bit sore from the run...but I managed to get a ride in. I rode my 30 miles in 1 hour and 2 minutes for just over a 29mph pace. Sweat was just pouring off. Now at the office...my legs are pretty dead, but I WILL go for a run this afternoon again just maybe a bit slower today.

I did have all intentions of getting a few mile in this morning....but I didn’t. My legs were tired and pretty drained. I’m still planning on getting a run in this afternoon, nothing much just about 4 miles. I am happy to report that I did go out for a mountain bike ride with Carmen yesterday afternoon for a few miles. I really enjoy those ride...I get to ride a bike and spend time with my wife...how grand. She is just starting out and I hope that I’m not being pushy. I want her to enjoy the rides. Well...got to get back to work, I’m on my lunch break eating some pasta salad

With the weather as good as it’s been, I figured that it would be nice to go for a longer ride and spend some time out in the warm sun. With the temperatures in the upper 70’s who can complain. I called a fellow triathletes Kevin, to invite him along. He accepted, but we had to go early….6:20 am which is before sunrise. I didn’t mind. This is the first time that I had company on a ride like this. Finding someone as crazy and as strong of a rider as me is hard to do. We had a great ride. We both took turns up front pulling at about 22-23 mph. I shoed him a back way to go through Palm bay which he really liked. Things were going great till we were heading up US1 through Grant and Malabar. First I had a flat tire (the rear)….a few minutes later and a new tube and we were on the way. Then…Kevin…rear tire too. The rear tube is the biggest pain to change because you have to worry about getting your chain dirty and cruddy. That can ruin the rest of the ride. But luckily, neithe...

Today's ride was good although our group only consisted of three people.,,myself, Jim (the bike shop owner) and a new gut named John(?). When I met John I asked him what kind of pace he was looking to do, he said that he was about 17-19mph rider. Well that's not what I wanted to hear..but OK, it'll be a slow ride. I was really surprised that more people didn't show up considering that the weather as the best that we have had in a long time. The forecast was calling for temperatures in the upper 70's and winds about 10mph. So I don't know what the deal was. Oh well,…I was excited to ride. Well Jim was a few minutes late,…but no big deal, I was not in any kind of hurry. Took out normal time warming up and then I took over up front and kept the pace at about 20mph. I wanted to see how John was doing,…but every time I looked back he was hanging in there. 21, 22, 23..25….John was doing well. I was joking to Jim that John might be a sand bagger! Amway, I ma...

A total day off. I’m not going to do anything physical today. I’m going to relax and recoup a bit and get ready for the weekend. My plans are still the same...40 miles tomorrow and 80 on Sunday. I might also go rollerblading with my wife over the weekend on either day. So I’m going to let my legs take it easy today to get stronger. You only get stronger when you relax....

Well I know that this is getting mundane, but last nights run was great. I ran my 4 miles in 33 minutes for just over a 8 min/mile. Not too bad. But I think that I was starting to bother this lady who was in the gym walking. She was walking at a snails pace just huffing and puffing and I was at a good sprint and barely breathing hard. She just kept looking at me funny. I love being in better shape than others. I was tired for my ride this morning...but had to get it done. Tomorrow is my off day so I had to get it in. I rode the trainer for 20 miles in 38 minutes for about 31mph pace. That was good. I’ll run again tonight and maybe just do some crunches tomorrow. I need to relax my muscles a bit for this weekend. I’ll ride with the bike shop crew on Saturday, but Sunday I think that I’m going on a long (80 miles) ride somewhere. Haven’t figured it out yet, but the weather looks like it will be good.

Last might I went home and did my dog chores and went to run on the treadmill. I was all by myself in my gym. Anyway, I ran my 4 miles in 36 minutes for a 9 min.mile. Not bad, but I’ll have to start to pick the pace up to the sub 8 min/mile. But for now it will work, I have almost 3 months to work on speed. This morning I had a hard time motivating myself to ride the roller...but I did. I rode my 30 miles in 1 hour and 2 minutes for just over a 29 mph pace. That is good and I can’t complain. I have been sweating like a little piggy though on my roller..more than normal. Maybe I’ll trim down faster. Not that I have that much to loose off of my 132 pound frame! This weekend looks pretty good for some longer rides. Should be warm and the winds should be tolerable....75 degrees and winds 5-11 mph. I’ll plane to a good tail wind on the ride home. I’m excited for a 4-5 hour day in the saddle! That is why I do what I do during the week.

Well that plan worked pretty good! Last night when I got home from work...I feed the dogs and then got dressed and went over to my Club house and ran on the treadmill for 36 minutes and got in 4 miles. That is about a 9 minute mile. Then to cool down I walked to dogs with my wife. That was good. This morning, I got up and was a little sire but after my coffee kicked in I rode the trainer to 30 miles in 1 hour and 2 minutes for a 29mph pace. Not bad. I would like to get and hour ride and an hour run in when I start to feel better in shape. I just need to gauge the time at night so that it doesn’t conflict with walking the dogs. At this pace I’ll be in shape in no time...not that I’m in bad shape now anyway. I figure that a 30 mile ride and a 6 mile run everyday should be good. Then I’ll start to incorporate swimming in there...and rollerblading with my wife. Did I leave anything out? Sleep, work....na. I’ll just have to find a way to get a crazy check so that I can stay ho...

I decided that today I’d try something different. I’m going to ride in the morning for about 30 miles and then when I get home that I will run. That way I can split up my workouts and actually get more miles in and not have to rush through my workouts so much and get stressed out over the schedule. So this morning I rode my 30 miles in 1 hour and 1 minute for a 29.5mph pace, and tonight I’ll run about 4 miles. Well see how that all goes.

Well the weekend was pretty much a wash-out. Saturday, I meet up with the folks from Revolutions bike shop and go a good ride in, but it took so much out of me and I think that I am starting to fight a cold so I decided to take Sunday off and stay in the house so that I don’t get any worst. But the Saturday ride…well let me tell you, that was a lot of work. The winds were blowing from the WNW/NW at 25mph and gusting to almost 40mph. I should have been beaten for going out in that. As I left the house I headed east on Viera BLD and shifted ti a big gear and I looked down to find that I was riding 37.1mph. That should tell you what kind of tail wind that I had! The air was chilly but not to bad. I’d say that it was in the 40’s. Anyway, I made it down to the shop and b.s.ed with a few of the other riders and then we took back off about 7:20. We started off slow about 17mph so the other folks could get warmed-up. Up ahead of up I saw a couple other riders so I took over the pace...

Good workout! Same same as far as what I did. 20 miles at 30.9 mph and then ran my 3.1 miles at a 9 min/mile pace. But what made it so good is that I felt so good! Next week I’ll start my 4 miles per day. I just wanted to start off slow and take my time getting ready for the season and prevent any injuries! I was also inspired this morning from watching tv last night. Fit TV had a special on George Hincapie. I really admire him as a person and as an athlete....and I’m not one to admire anyone as a person..but him I do because he gives so much to the team and to LA and asks nothing in return. A true team player which is rare today. This weekend really looks crappy but I’m sure I’ll make it out and get a workout in :-) Saturday Morning, January 14 5am 6am 7am 8am 9am 10am 11am Noon RealFeel 45 43 42 40 41 43 45 47 Wind Speed 17 17 18 19 21 23 24 25 We’ll see.....

Caffeine can help your body tap the energy contained in stored fat, thereby conserving your primary muscle fuel.

A better workout day. I flip-flopped the workout so that I did my 20 miles first then I ran on the treadmill for 3.1 miles (5K). My times were pretty good, the cycling I did in 38 minutes for a little over a 30mph pace and the run I did in 28minutes. Also I had the incline set up a couple of notches. Felt good...but my legs were sore from yesterday. It will take some time for the muscles to get used to running again. I am glad that I’m getting back into my tri training and that I have some short term and long term goals to work towards again. Now lets see how my body adapts.

Well today was my first brick of the season and I felt pretty good, that is until I got to work. Pretty sore now. I ran a modest 3 miles in 27 minutes and them I rode my rollers for 20 miles at a 29 mph pace. I felt pretty good both physically and aerobically. One thing is that tomorrow I will switch to a bike then run. Today I was just concerned with the run part mostly, however cycling first is a good warm up for the run part. So that will be the new regimen until I can start to incorporate some swimming. I’ll also increase the run to 4 miles next week so that I get about 20 miles per week of running. Later on in about March I’ll take the run to 6 miles on the run/swim days. Anyway that was my morning....sounds like fun huh?

Well after a day off yesterday, it was time to get back training. Today’s training consisted of 100 ab crunches and then a fast paced 20 miles on the rollers while watching the 2004 Tour de France on DVD. The pace for today was about 29 mph....so my ride was just over 40 minutes. I have about 2 more weeks like this then I’ll start to incorporate some running into the mix. I’ll probably just do brick...by that I mean I’ll go out for a 4 mile run then come back into the house to get me 20 miles on my rollers. Once it gets warmer out..then I’ll start back on the swimming. That’s it for now

Not a bad ride but not exactly what I had planned. I ended up staying close to home and got in a quick 40 miles. I have several things to do this afternoon and just couldn’t justify staying out for the 80 miler. I rode around the stadium down to Pineda Causeway and down south on Banana River rode where Mather’s Bridge is. Took a break there and came home the same way. For the 40 miles my average speed was 21 mph and maxed at 32.5 mph. The air was still cool to cold in areas and my right knee started to hurt…it doesn’t like the cold I think. Maybe it’s just age catching up with me….naaaa. There were times where I was riding at 26-29 mph and kept that pace for some time. I know that I was keeping up with the cars going north on Wickham J!!

All I can say about today’s ride is BRRRRR! I did manage to force myself to go out for a ride….the air temperature was a sweltering 31 degrees plus riding in it made it feel more like the 20s. Anyway, I went down to the bike shop to meet up with the folks down there and evidently they figure that is was too cold for them. There was only one other guy that was crazy enough to go for the ride. James Clark was his name….a nice guy from over at the base. We had a good ride up the river. The cold made it hard to talk and my toes went numb even though I had thermal booties on. We only saw one other guy out on his bike when normally I see about 20-50 people. Are people really that afraid of the cold? It was nippy…but I’m so glad that I went out and got to meet a new cyclist buddy. I only rode for 40 miles…but with the air being so chilly, it did seem longer. Tomorrow I am planning a 80 miler…should be warmer I hope.

Not a bad morning workout...not exactly motivated though. I did 100 ad crunches on the ball and then I rode the rollers for 20 miles with an average speed of 30.8 mph. Not to bad. My heart rate was up to about the 165 bpm range but it felt comfortable. I was watching the 1999 Tour de France on DVD. It is always fun to watch a cycling tv while I’m stuck in the house working out. Not sure about this weekend’s workout. Forecast is calling it to be in the 30’s in the morning, so if I go out it will be very nippy. Sunday looks a little warmer, but still on the cold side. I’m sure that I’m crazy enough to go out in it! One word: THERMALS!! At least it’s not snowing so what do I have to complain about. http://www.beginnertriathlete.com/discussion/training/index-weekly.asp?memberid=19915&year=&month=&day =

To much has gone on since the last time I’ve Blogged.....moved, new bike, started my tri-training.,,yada, yada, yada. So I decided just to start from today. I’m starting to pick up my training pace a little, but my next triathlon isn’t until March 18th. I’m going to race a Sprint Distance...0.5 mile swim, 13 mile bike race, followed by a 3 mile run. Easy way to start the year. Anyway...thins morning’s training, I rode my roller...yes the dreaded rollers for about 38 minutes but got 20 miles in (31 mph pace). Speed is real good now J. I also did an ab work-out which is 100 crunches on my ball....OUCH!! Anyway that is where I am right now. I’ll look to see if I have a current pic of my new bike.