31 December 2010

training-run

Hours
Sleeping
6 Time
of Day
8:00 AM
Body
Weight
Body
Fat
Distance 4 miles Power
Time Total – 29:24
Moving
Speed Overall – 7:21 min/mile
Moving
Total
Ascent
Max Speed
Elevation
Gradient
Breakfast 7:15 AM – glass of orange juice
Lunch
Dinner
Workout Food
Injuries
Therapy
Workout Type
Weather 30, bright sun, light wind
Course
Results
Equipment Brooks road shoes
Clothing shorts, short sleeve active t, 2 long sleeve active ts, OR Gripper gloves, cap

Kalmthout World Cup Cyclocross coverage

Here is incredible coverage of the women. You need to watch this first to appreciate the course, the effort and the bike handling that is professional cyclocross in Europe:

Kalmthout 2010 - 4ème manche de CDM Cyclo cross from Web Petitesreines on Vimeo.

And here are the men with the live commentary:

Clearly it is time for the Winter Olympics to include a cycling event.

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30 December 2010

training-run

Hours
Sleeping
7 Time
of Day
8:15 AM
Body
Weight
  Body
Fat
 
Distance 8 miles Power  
Time Total – 1:14
Moving
Speed Overall – 9:15 min/mile
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 7:30 AM – small bowl of dry cereal, water
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy stretching – hamstrings
Workout Type  
Weather upper 30s, sun, windy
Course  
Results  
Equipment Brooks road shoes
Clothing shorts, short sleeve active t, 2 long sleeve active ts, OR Gripper gloves, cap

28 December 2010

training-ride

Hours
Sleeping
7 Time
of Day
8:15 AM
Body
Weight
  Body
Fat
 
Distance 81 miles Power  
Time Total – 4:39
Moving – 4:22
Speed Overall – 17.3 mph
Moving – 18.5 mph
Total
Ascent
3858 ft Max Speed
Elevation – 4809 ft
Gradient
Breakfast 7:15 AM – 2 Yoplait yogurts, muesli
Lunch  
Dinner  
Workout Food 2 Clif Bars, 2 Atomic Gu gels (includes caffeine), 2 bottles Cytomax
Injuries  
Therapy stretching – hamstrings
Workout Type endurance
Weather low 40s at the start, 50 at the finish, sun, some wind all day
Course Red Rock Canyon loop
Results  
Equipment Road Bike
Clothing knit shoes covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, OR Gripper gloves, cap

27 December 2010

training-run

Hours
Sleeping
7 Time
of Day
10:00 AM
Body
Weight
  Body
Fat
 
Distance 5 miles Power  
Time Total – 39 min
Moving
Speed Overall – 7:48 min/mile
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 8:15 AM - cereal
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Workout Type  
Weather mid to upper 40s, sun, calm
Course  
Results  
Equipment Brooks road shoes
Clothing shorts, short sleeve active t, long sleeve active t

26 December 2010

training–ride

Hours
Sleeping
5 Time
of Day
12:30 PM
Body
Weight
  Body
Fat
 
Distance 59 miles Power  
Time Total – 3:11
Moving – 2:59
Speed Overall – 18.6 mph
Moving – 19.8 mph
Total
Ascent
2020 ft Max Speed
Elevation – 3463 ft
Gradient
Breakfast 10:00 AM - 2 x (egg cheese bake and cinnamon delight), orange juice
Lunch  
Dinner  
Workout Food 2 bottles of Cytomax, Clif Bar
Injuries  
Therapy  
Workout Type endurance +
Weather 60 to start, mid 50s at the end, sun to start, clouds at the end, light wind to start, harder wind at the end
Course  
Results  
Equipment Road Bike
Clothing bib shorts, knee warmers, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap

25 December 2010

Want to support a professional cycling team?

Turns out it's as easy as buying a 400 Euro watch.

Michael Rasmussen's bacon got saved a few months ago when his biggest fan, Christina Hembo, decided that supporting his cycling lifestyle was in her best interests.

ASIDE – I wonder how that makes her husband feel.

I read today on Cyclingnews.com that in an effort to raise money for the team Christina is offering a limited edition watch and that 200 Euro from each sale will go directly toward the team. And with features like these, who can resist?

Bracelet: shiny and brushed
Bezel: Turnable

The Sufferfest–best indoor cycling workout videos ever?

Every once in a while you come across something that seems so damn good you get convinced it is the best without ever even trying it. This is one of those things.

Let me count the ways I got convinced.

  1. The music. It's fast, it sounds good loud, I like trance.
  2. The footage. Real pros kicking each other's asses, need I say more? If you tell me you don't live vicariously through athletes that are better than you I will not believe it.
  3. Digital format. You get to download a file that you can play on your computer, television, iPod, PSP, etc. DVD? How 2000. And how limiting.
  4. Clear instructions. These videos tell you exactly what to do and when to do it. You will go hard NOW. And you will have no excuses.
  5. The enthusiasm. The guy (David) running this site is bike crazy and you gotta love that. Plus all the resources are good!
  6. The slogan: IWBMATTKYT (I will beat my ass today to kick yours tomorrow)
  7. The reviews. How can so many cycling resources that I respect be wrong?
  8. The price. I can afford to get several.
  9. This is enterPAINment. Hahahahaha.

Check out some of the action here:

http://www.thesufferfest.com/video-sufferfests/

I am almost excited about getting in my trainer. Screw that, I AM excited! Just as soon as I finish the rest of this Christmas [insert over-the-top, fattening item here]...

24 December 2010

Duck Sauce "Barbara Streisand"

Ultimate Floorfillers indeed, this song will pack the house.

When it comes to lyrics, frequently less is more.

And what would a dance song be without remixes? Here is the 'official' video complete with NY flavor (read: attitude).

NY, hipper than you.

The sauce sure does make the difference.

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23 December 2010

training-ride | Seattle Multisport

Hours
Sleeping
4 Time
of Day
6:00 AM
Body
Weight
  Body
Fat
 
Distance ride – 28 miles Power TT #1 – 329 watts
TT #2 – 306 watts
Time Total (ride) – 1:30
TT #1 – 15:35?
TT #2 – 15:45?
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 3:30 AM – cereal
Lunch  
Dinner  
Workout Food half of a large bottle w/3 scoops Sustained Energy
Injuries  
Therapy  
Workout Type  
Weather low 40s, calm at first, some wind by the end, light rain on and off
Course  
Results  
Equipment Rain Bike
Clothing  

No Urban Assault Ride in Seattle for 2011?!

Nice. And by 'nice' I of course mean the exact opposite.

Yesterday I received an email from the Urban Assault Ride proclaiming that 2011 will be the best season ever.

uar

This is one of Shelley's and my favorite rides; we have done it three times and loved it each time. Even when we did not do very well. Not only is the ride fun with crazy obstacles, the after-party is fantastic complete with free food, beer and other drinks. And they have lots of drawings so you don't have to win your category to walk away with a prize. Always a plus for those that participate just for the fun of it.

So it was with eager anticipation that I went to the web site. Early registration nets you a significant discount and all that.

But what was this? It appears that both Seattle and Portland have been excluded from the list of cities in 2011. NO...!

So I rush over to the contact page and fire off a note to the most obvious email address listed. And it bounces back as undeliverable. This is getting better and better.

Shelley and I had such a good time this year, it would be a shame if we did not have the opportunity to ride again in 2011.

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22 December 2010

one that makes my pants feel tight

One of the best 'cycling' blogs around has got to the All Hail the Black Market. Stevil consistently brings the humor, sarcasm, straight up ridicule and irony that is requisite (or should be) for all blogs in general. I mean if you just want the news, go read some mainstream news site, right? Not me, I'm looking for opinions and rants and this site boasts plenty of both.

In addition to loving well written diatribes about ultra niche activities like cycling I also love memorable quotes. Invariably – and sometimes to the dismay of my wife – I'm that guy who repeats the punch line of a joke several seconds after it has been delivered and then again and way too often for the rest of the evening. So it's no wonder that when I see a catch line I cling to it, try to immortalize it and of course share it with the world.

In a post today Stevil was showing off a bike build by an acquaintance and described it as, "one that makes my pants feel tight".

Hahahahahahaha...

Oh man did that slay me.

You?

Whatever.

Technorati Tags:

training-stairs

Hours
Sleeping
6 Time
of Day
6:00 AM
Body
Weight
  Body
Fat
 
Distance 15 flights Power  
Time Total – 1:09
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast  
Lunch  
Dinner  
Workout Food nuun (thanks to Ryan)
Injuries  
Therapy  
Workout Type  
Weather mid 40s, some sporadic rain, calm, partly clear at the end
Course Howe Street
Results  
Equipment Brooks road shoes
Clothing shorts, Craft short sleeve undershirt, long sleeve active t

21 December 2010

Mary's gone crackers–and it tastes like more.

Ever stumble on a food that just hits the spot?

I do all the time. Then I usually overdo it with wild abandon, grossing myself out and end up swearing it off for a few weeks or months. I guess doing stuff to excess – eating anyway – is in my nature.

The other day I needed to bring a snack to a party and so hit the store on the way and look what I got:

sticks

training-run

Hours
Sleeping
6 Time
of Day
12:15 PM
Body
Weight
  Body
Fat
 
Distance 5.2 Power  
Time Total – 41:02
Moving
Speed Overall – 7:53 min/mile
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:00 AM – cereal
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Workout Type  
Weather mid 40s, dry, calm mostly overcast
Course  
Results  
Equipment Brooks road shoes
Clothing shorts, Craft short sleeve undershirt, long sleeve active t

20 December 2010

training-core

Hours
Sleeping
  Time
of Day
5:30 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Total
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:45 AM – cereal
8:30 AM – 2 Aussie Bites
9:15 AM – almonds
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, quads, calves, pigeon
Workout Type  
Weather  
Course
sideways rubber band walk 3x across the aerobics studio
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
Results  
Equipment  
Clothing  

19 December 2010

before, after

I get my hair cut about twice a year it seems. Perhaps more if I happen to get married, stuff like that.

I guess I am lazy but I also seem to like change. And I'm lucky enough to have hair that grows out pretty well and does not usually look like garbage during the transition (according to me anyway...) so I wait and wait and then finally I get something done about it. Like yesterday.

2010-12-18 13.50.43

IMAG0001

Jarhead? Fauxhawk? Self-obsessed poser? You make the call.

18 December 2010

training-team ride

Hours
Sleeping
5 Time
of Day
9:00 AM
Body
Weight
  Body
Fat
 
Distance 67 miles Power  
Time Total – 4 hours
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:00 AM – cereal, banana
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Perpetuem, flask of gel
Injuries  
Therapy  
Workout Type  
Weather low 40s to mid 40s, rain at the start, some sun by the end, lots of wind
Course  
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, Roubaix knickers, Roubaix leg warmers, Craft long sleeve undershirt, heavy long sleeve jersey, Curve raincoat, Polypropylene liners, OR Gripper gloves, OR lobster overmits, cap

17 December 2010

training-core | commute

Hours
Sleeping
6 Time
of Day
gym – 5:15 AM
Body
Weight
  Body
Fat
 
Distance 10 miles Power  
Time Total
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy massage
Workout Type  
Weather low 40s, dry, brilliant sun, light breeze
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
Results  
Equipment Town Bike
Clothing  

16 December 2010

training-ride | Seattle Multisport

Hours
Sleeping
5 Time
of Day
ride - 6:00 AM
trainer – 6:00 PM
Body
Weight
  Body
Fat
 
Distance ride - 23 miles Power 310 watts
Time Total (ride) – 1:30
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 4:00 AM – 2 bananas
Lunch  
Dinner  
Workout Food ride – large bottle w/3 scoops Sustained Energy
trainer - nuun
Injuries  
Therapy  
Workout Type  
Weather 40-42, dry sky, damp ground, cloudy
Course  
Results  
Equipment Rain Bike
Clothing  

15 December 2010

training-stairs | run

Hours
Sleeping
6 Time
of Day
stairs - 6:00 AM
run – 12:00 PM
Body
Weight
  Body
Fat
 
Distance stairs – 13 flights Power  
Time Total (stairs) – 1:06
Total (run) – 30 min
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 8:30 AM – vat of yogurt, jam, hot cereal, 1 scoop protein powder, banana, water
Lunch  
Dinner  
Workout Food stairs - nuun
Injuries  
Therapy  
Workout Type  
Weather low 40s, dry sky, damp ground, partly cloudy, pretty calm
Course stairs - Howe Street
run – treadmill, 1 incline, 8 mph (7:30 min/mile)
Results  
Equipment Brooks road shoes
Clothing shorts, Craft short sleeve undershirt, long sleeve active t

14 December 2010

training-core | spinning

Hours
Sleeping
6 Time
of Day
gym – 5:15 AM
spinning – 12:00 PM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Total (spinning) – 45 min
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, quads
Workout Type  
Weather  
Course
sideways rubber band walk 3x across the aerobics studio
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
Results  
Equipment  
Clothing  

13 December 2010

training-core

Hours
Sleeping
7 Time
of Day
5:30 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Total
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, quads, calves, pigeon
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
Results  
Equipment  
Clothing  

11 December 2010

training-team ride

Hours
Sleeping
4 Time
of Day
9:00 AM
Body
Weight
  Body
Fat
 
Distance 60 miles Power  
Time Total – 4:15
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:30 AM – cereal
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Perpetuem, PowerBar, 1 shot of gel
Injuries  
Therapy  
Workout Type  
Weather low to mid 40s, dry to start and then light rain by the end, not much wind
Course  
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, Roubaix knickers, Roubaix leg warmers, Craft long sleeve undershirt, long sleeve jersey, wind vest, OR Gripper gloves, cap

10 December 2010

training-core | commute

Hours
Sleeping
4 Time
of Day
5:15 AM
Body
Weight
  Body
Fat
 
Distance 4 miles Power  
Time Total
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, quads, calves
foam roller – 5x each leg
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
Results  
Equipment Town Bike
Clothing  

09 December 2010

training-core | run | Seattle Multisport

Hours
Sleeping
not enough Time
of Day
gym – 5:15 AM
trainer – 6:00 PM
Body
Weight
  Body
Fat
 
Distance run – 3.9 miles Power 1st 20 min – 320 watts
2nd 20 min – 310 watts
Time Total (run) – 30 min
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, quads, calves, pigeon
foam roller – 5x each leg
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
run – treadmill, 2% incline, 8 mph (7:30 min/mile)
trainer – 2x20 at 90% of threshold, 2 min rest between intervals
Results  
Equipment Road Bike
Clothing  

08 December 2010

training-stairs

Hours
Sleeping
not a lot... Time
of Day
5:50 AM
Body
Weight
  Body
Fat
 
Distance 11 flights Power  
Time Total – 53 min
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Workout Type  
Weather mid to upper 40s, dry sky, damp ground, calm
Course Howe Street stairs
1 walker
8 flights alternating walking and running
2 walkers
Results  
Equipment Brooks road shoes
Clothing shorts, Craft short sleeve undershirt, long sleeve active t

05 December 2010

training-ride

Hours
Sleeping
5 Time
of Day
8:30 AM
Body
Weight
  Body
Fat
 
Distance 72 miles Power  
Time Total – 4:30
Moving – 4 ish
Speed Overall
Moving
Total
Ascent
2244 ft Max Speed
Elevation – 522
Gradient
Breakfast 6:00 AM – cereal
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Perpetuem and 1 scoop Sustained Energy, Builder's bar, gel, one bite of Greg's peanut butter and jelly sandwich
Injuries  
Therapy  
Workout Type endurance +
Weather upper 30s, dry, partly cloudy, calm
Course Snohomish
Results  
Equipment Rain Bike
Clothing DeFeet Woolie Boolie socks, Sugoi shoe covers, Roubaix knickers, Roubaix leg warmers, Craft short sleeve undershirt, Craft long sleeve undershirt, long sleeve jersey, wind vest, Polypropylene gloves, OR Gripper gloves, cap

04 December 2010

RIP Bianchi Volpe

Nothing is forever. Rats.

CIMG6920

I got this bike some time around 1990? It was back when I was working at R+E Cycles and Bianchi decided to market what I think was the first production cross bike ever. And when I say 'cross' I of course mean 'using a bicycle as cross training' and not cyclocross.

Back in the day this bike came with cantilever brakes, a triple crank and (I think) bar end shifters. The slightly sloping top tube and tall head tube screamed, "Comfort!" and the gross vehicle weight screamed, "I will not go very fast!"

Well today when I was riding it finally gave up the ghost. Boo hoo.

training-ride (and fatal–for the bike-mechanical)

Hours
Sleeping
5 Time
of Day
8:30 AM
Body
Weight
  Body
Fat
 
Distance 10 miles? Power  
Time Total – 1:15
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 5:30 AM - smoothie
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Workout Type  
Weather upper 30s, sunny, dry, some wind out of the north
Course  
Results  
Equipment Rain Bike
Clothing Pretty much everything I own. And guess what, I was slightly over dressed.

that guy-Mr. prolific YouTube poster

How often can I say this? I love, LOVE, the Internet. Case in point.

Getting something on that's for sure...

Now let me count some of the ways in which I love the Internet (read: this video).

  • The room. As one commenter on another of his videos said, "Thumbs up if you love a good one man rave in your mums basement!"
  • The carpet. Is that some kind of AstroTurf?
  • The two most popular comments. Hahahaha... I swear, kids (which I guess includes me) never tire of the obligatory let-me-say-something-gay-in-an-effort-to-make-you-who-are-probably-straight-uncomfortable joke.
  • The copiousness. takeSomeCrime is a prolific poster on YouTube – holy cow.
  • He's a one man dance crew for sure. And not afraid to show it. Over and over again.
  • The hair. Just long enough so it kinda covers his eyes/face and has to continually whipped aside. One word: style. Six more: peer pressure is a powerful thing.

Say what you will, takeSomeCrime does have good taste in shoes. And, he's not afraid to use props. But based on those pants it does seem like his popularity has definitely gone to his head.

Technorati Tags:

03 December 2010

training-core | commute

Hours
Sleeping
  Time
of Day
core – 5:30 AM
Body
Weight
  Body
Fat
 
Distance 12 miles Power  
Time Total
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type active recovery
Weather 40, dry, partly cloudy, calm
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
Results  
Equipment Town Bike
Clothing  

02 December 2010

training-Seattle Multisport

Hours
Sleeping
  Time
of Day
6:00 PM
Body
Weight
  Body
Fat
 
Distance   Power #1 – 330 watts
#2 – 320/310 watts
Time Total – 60 min
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast  
Lunch  
Dinner  
Workout Food nuun
Injuries  
Therapy  
Workout Type 2x20
Weather  
Course CompuTrainer
Results  
Equipment Rain Bike
Clothing  

01 December 2010

training-stairs

Hours
Sleeping
4 Time
of Day
5:40 AM
Body
Weight
  Body
Fat
 
Distance 11 flights Power  
Time Total – 50 min
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast  
Lunch  
Dinner  
Workout Food nuun
Injuries  
Therapy  
Workout Type  
Weather low 40s, dry sky, damp ground, mostly clear, calm
Course Howe Street stairs
Results  
Equipment new Brooks road shoes
Clothing Mountain Hardware tights, long sleeve Capeline shirt, short sleeve active t

30 November 2010

training-core | run

Hours
Sleeping
5 Time
of Day
5:15 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Walking – 10 min
Running – 20 min
Speed Walking – 4 mph
Running – 8 mph (7:30 min/mile)
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:45 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, quads, calves, pigeon pose
foam roller – 5x each leg
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
treadmill – 2% incline
Results  
Equipment new Brooks road shoes
Clothing  

29 November 2010

training-core | run

Hours
Sleeping
  Time
of Day
5:15 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Total (run/walk) – 30 min
Moving (run) – 15 min
Speed walk – 4 mph (15 min/mile)
run – 8 mph (7:30 min/mile)
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:45 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries right knee/IT band
Therapy stretching – hamstring, quads, calves, pigeon pose
foam roller – 5x each leg
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3.40
hip abductor 3x30 each leg – 100 lb
run – treadmill, 2% incline
Results  
Equipment  
Clothing  

28 November 2010

volunteering at FareStart #2

I had so much fun helping out in the FareStart kitchen back in September that I decided to do it again in November.

As testimony to how popular volunteering at this charity is, I reserved my spot two months in advance and by the time we showed up they were booked through the end of the year. Nice. This time around I didn't go alone and was joined by Dean J, RC R and Jennifer W. Good times.

The chefs wasted no time putting us to work. My first task was...

27 November 2010

training-Seattle Multisport

Hours
Sleeping
6 Time
of Day
8:00 AM
Body
Weight
  Body
Fat
 
Distance #1 – ?
#2 – 40 km
Power #1 – threshold set at 310
#3 – 228 watts
Time #1 – 55 min
#2 – 1:10:47
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:15 AM – cereal
Lunch  
Dinner  
Workout Food nuun
Injuries  
Therapy  
Workout Type  
Weather  
Course #1 – 55 min interval workout
#2 – 40 km rolling TT
Results  
Equipment Rain Bike
Clothing  

26 November 2010

training-Mt Teneriffe

Hours
Sleeping
6 Time
of Day
9:00 AM
Body
Weight
  Body
Fat
 
Distance 12 miles Power  
Time Total – 5 hours
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:15 AM – cereal
Lunch  
Dinner  
Workout Food Promax bar at the start, PowerBar at the top, water
Injuries  
Therapy  
Workout Type  
Weather upper 30s to low 30s, snow on the ground, some rain for the first hour, lots of wind at the top but calm in the trees
Course Mt Teneriffe
Results  
Equipment Brooks trail running shoes, CamelBak
Clothing cycling socks, wool socks, Under Armor tights, shorts, Craft long sleeve undershirt, Patagonia Capeline top, OR rain coat, OR Gripper gloves, OR rain overmits, SmartWool hat

25 November 2010

training-run

Hours
Sleeping
7 Time
of Day
8:45 AM
Body
Weight
  Body
Fat
 
Distance run – 2.7 miles Power  
Time Total – 25 min
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 9:30 AM – cereal
10:30 AM – Chai latte
Lunch 2:00 PM – tofu, onions, broccoli, water, hard cider, dark chocolate
Dinner 6:30 PM - kale/squash/cheese bread 'pudding', green salad, Brussels sprouts, 3 glasses wine, water, ice cream, cookies
Workout Food  
Injuries  
Therapy  
Workout Type  
Weather  
Course treadmill – 2% incline, 4 mph (15 min/mile) walking, 8 mph (7:30 min/mile) running
Results  
Equipment new Brooks road shoes
Clothing  

don't look for the pain

A couple of weeks ago I was riding with Justin A (my running mentor) when the conversation turned to, you guessed it, running.

At the time I was contemplating my first run after taking seven weeks off to let my right IT band inflammation heal up and I was curious how long/hard I should go on my first outing and then if it went okay, how long/hard my future runs should be. The last thing I want to do is the classic rooky maneuver of feeling like I am healed, doing too much and then setting myself back much farther than if I had just built up slowly.

What Justin said was interesting; I think it went more or less like this.

Athletes tend to look for the pain. If they are healthy they go until it hurts and then try to embrace the discomfort and hold it as long as possible. If they are injured they tend to go until it hurts before they stop.

This is what mountain biking is about.

What is Mountainbiking about? from Filme von Draussen on Vimeo.

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24 November 2010

training-run

My second run since I wasted my IT band! How sweet it is.

I walked for 10 minutes and then ran for one mile! I know, just point me to some ultras already because I am peaking... After I walked for another five minutes.

My first run on Monday was five minutes so I figured I would add two minutes and at a 7:30 pace that basically equals one mile so there you go. On the one hand I feel pretty ridiculous tracking this kind of 'workout' but on the other I need to make sure I don't do too much too soon.

And on they bright side since I could not get to my gym I had to clean up the garage and dust off our treadmill so now it's ready for future use. Who knows, I might just make room for my trainer or rollers next. Yikes!

23 November 2010

training-commute

Hours
Sleeping
6 Time
of Day
 
Body
Weight
  Body
Fat
 
Distance 12 miles Power  
Time Total
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Workout Type  
Weather In the teens all day! Oh yeah, and snow and ice on the ground. Sun in the afternoon and pretty calm.
Course  
Results  
Equipment Mountain Bike
Clothing  

22 November 2010

The Seattle PI Velocity blog profiles me!

How fun/flattering is this? Very!

http://blog.seattlepi.com/velocity/archives/229318.asp

Thanks to David Longdon for maintaining this blog and for profiling all kinds of riders from the Pacific NW.

training-run

Never in my life did I think I would be this happy about being able to go for a five minute run. How sweet it is. It has been seven solid weeks since I have run even one step.

No pain! None at all. I warmed up by walking on the treadmill for 10 minutes at 4 mph (15 min/mile) and then upped the speed to 8 mph (7:30 min/mile) and went for a jog. And it felt fine. And by 'fine' I mean there really was no pain. Nice.

After throwing a huge party and toasting myself repeatedly and sleeping off the hangover I went downstairs, did some stretching and hit the foam roller for my IT band.

Then I went home and had a huge smile on my face as I watched the snow fall on Capitol Hill. Today is a good day.

Thanks to MY PT Neal G and my LMP Tucker R and Naproxen for getting me this far. I will try hard not to overdo it and build up slowly.

21 November 2010

training-core | indoor exercise class

Hours
Sleeping
7 Time
of Day
8:15 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Total – 2 hours
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:45 AM – cereal
Lunch 11:00 AM – 3 pieces pizza, dark chocolate, water
Dinner 6:00 PM – grain meatloaf, biscuits w/butter, Brussels sprouts, 2 glasses wine
Workout Food water
Injuries  
Therapy  
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min to each side
roman chair knee lifts 3x40
ab class – crunches, leg lifts, planks
body pump – squats, chest, triceps, biceps, back, lunges
Results  
Equipment  
Clothing  

20 November 2010

training-ride

Hours
Sleeping
7 Time
of Day
9:00 AM
Body
Weight
  Body
Fat
 
Distance 49 miles Power  
Time Total – 3:06
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:30 AM - smoothie
Lunch 12:45 PM – large bottle w/3 scoops Sustained Energy (my left over bottle from the ride), 2 pieces pizza
Dinner 6:00 PM – sandwich, chips salsa, 2 beers
8:00 PM – dark chocolate
Workout Food large bottle w/3 scoops Perpetuem
Injuries Right knee/IT band felt great!
Therapy  
Workout Type team ride
Weather 40, mostly sunny, windy, dry
Course  
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, leg warmers, Roubaix weight knickers, Craft long sleeve undershirt, long sleeve jersey, wind vest, OR Gripper gloves, cap

19 November 2010

training-core | commute

Hours
Sleeping
6 Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
gym – 5:15 AM Distance 12 miles Power  
Time
(total)
  Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast 6:15 AM - smoothie
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy foam roller – 5x each leg
stretches – pigeon, hamstring, quad, calk
massage
Workout Type  
Weather very low 40s, mostly dry, light wind
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min to each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
Results  
Equipment Town Bike
Clothing  

18 November 2010

training-ride | commute | Seattle Multisport

Hours
Sleeping
  Body
Weight
  Body
Fat
 
Pulse
(waking)
  Pulse
(rising)
  Difference  
Time
of Day
ride - 6:00 AM
trainer – 6:00 PM
Distance commute – 10 miles Power trainer - threshold set to 330 watts
Time
(total)
ride - 1:45
trainer – 60 min
Time
(moving)
  Time
(stopped)
 
Speed
(overall)
  Speed
(moving)
  Speed
(max)
 
Total
Ascent
  Max
Elevation
  Gradient  
Breakfast  
Lunch  
Dinner  
Workout Food ride - half a large bottle w/3 scoops Sustained Energy
trainer - nuun
Injuries  
Therapy  
Workout Type  
Weather mid 40s, dry, calm
Course ride – Dawg, Seward park, Beacon Hill, home
trainer - 2x20
Results  
Equipment ride/trainer - Rain Bike
commute - Town Bike
Clothing ride – knit shoe covers, leg warmers, Roubaix weight knickers, Craft long sleeve undershirt, long sleeve jersey, OR Gripper gloves, cap, wind vest

The Wild and Wonderful Whites of West Virginia

Holy Hillbilly Batman.

To a sheltered, middle-class, living-on-the-fashion-island-that-is-Capitol-Hill, working-in-IT, white guy like me there is a BIG slice of the American cultural pie that I just don't have a clue about much less get to taste. Last night I got just a little sample when I watched The Wild and Wonderful Whites of West Virginia.

I can tell you this; stereotypes exist for a reason and if there is ANY hillbilly stereotype that you can imagine, the Whites emphatically demonstrate where it came from.

Here is the NY Times review.
Here is the IMDb listing.