31 January 2011

training-Seattle Multisport

Hours
Sleeping
6 Time
of Day
6:00 AM
Body
Weight
12:00 PM - 179 Body
Fat
 
Distance   Power threshold - 320
Time Total – 55 min Speed  
Total
Ascent
  Max  
Breakfast 5:00 AM – half a PowerBar, water
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, glutes, hip flexor, pigeon, groin, lower spine
Workout Type  
Weather  
Course 12 x 1.5 min peak & fade
Results  
Equipment Rain Bike
Clothing  

30 January 2011

training-snowshoe

Hours
Sleeping
6 Time
of Day
11:00 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Total – 90 min? Speed  
Total
Ascent
  Max  
Breakfast 6:45 AM - smoothie
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type active recovery
Weather mid 30s, foggy, some wind in exposed areas
Course Gold Creek
Results  
Equipment  
Clothing  

29 January 2011

training-team ride

Hours
Sleeping
6 Time
of Day
8:00 AM
Body
Weight
  Body
Fat
 
Distance 53 miles Power  
Time Total – 4:00 Speed  
Total
Ascent
4364 ft Max Elevation – 1410 ft
Breakfast 5:00 AM – cereal
7:30 AM – 4 Fig Newtons
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Endurox R4, half a PowerBar
Injuries  
Therapy  
Workout Type hills
Weather upper 40s, wet, some wind in exposed areas
Course  
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, Roubaix knickers, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Curve rain jacket, OR Gripper gloves, cap

28 January 2011

training-core

Hours
Sleeping
6 Time
of Day
5:30 AM
Body
Weight
8:30 AM - 180 Body
Fat
 
Distance   Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM – cereal, banana
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type rest
Weather  
Course
plank 4 min, 2 min each side
back extensions 3x30
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
push-ups 20
Results  
Equipment  
Clothing  

27 January 2011

training-core | commute | spinning | Seattle Multisport

Hours
Sleeping
6 (maybe...) Time
of Day
gym – 5:30 AM
spinning – 12:00 PM
trainer – 6:00 PM
Body
Weight
7:15 AM - 182
12:00 PM - 182
Body
Fat
9
Distance commute – 12 miles Power interval #1 – 279 watts
interval #2 - 270+ watts
Time Total Speed  
Total
Ascent
  Max  
Breakfast 6:45 AM - smoothie
Lunch 11:00 AM – chocolate
1:30 PM – smoothie
2:00 PM - Stonewall's Jerquee, pretzels, water, orange, lots of nuts
Dinner  
Workout Food gym - water
trainer – shot of gel, nuun
Injuries  
Therapy 3:30 PM - chiropractic
Workout Type intervals, 2x20
Weather mid 40s to low 50s, cloudy, dry
Course
ball leg lifts 3x20 each leg
roan chair knee lifts 3x40
cable cross-overs 2x15 – 15 lb
cable punches 2x15 – 15 lb
push-ups 2x20
spinning - IMA
trainer - Seattle Multisport
Results  
Equipment commute - Town Bike
trainer - Rain Bike
Clothing  

26 January 2011

training–stairs

Hours
Sleeping
6 Time
of Day
6:00 AM
Body
Weight
7:30 AM - 180 Body
Fat
9
Distance 14 flights Power  
Time Total – 58 min Speed  
Total
Ascent
  Max  
Breakfast 4:30 AM – PowerBar, water
7:15 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type  
Weather low 40s, dry, calm
Course Howe Street stairs
Results  
Equipment Brooks Defyance
Clothing shorts, short sleeve active T, long sleeve active T

25 January 2011

training-core | spinning

Hours
Sleeping
7 Time
of Day
gym – 5:00 AM
Body
Weight
7:15 Am - 181
12:00 PM - 182
Body
Fat
9
Distance   Power  
Time Total (spinning) – 45 min Speed  
Total
Ascent
  Max  
Breakfast 6:15 AM - smoothie
Lunch 11:00 Am – orange, water
1:15 PM – smoothie
2:00 PM – massive veggie burrito
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, quads, hips
Workout Type  
Weather  
Course
ball leg lifts 3x20 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
push-ups 20
spinning - IMA
Results  
Equipment  
Clothing  

24 January 2011

training-commute

Hours
Sleeping
7 Time
of Day
 
Body
Weight
7:00 AM - 180 Body
Fat
9
Distance 12 miles Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM - smoothie
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy massage, chiropractic
Workout Type  
Weather 48-50, damp
Course  
Results  
Equipment Town Bike
Clothing  

23 January 2011

training-trail run

Hours
Sleeping
6 Time
of Day
7:15 AM
Body
Weight
  Body
Fat
 
Distance 10 miles Power  
Time Total – 1:25:15 Speed Overall – 8:32 min/mile
Total
Ascent
  Max  
Breakfast 6:00 AM – PowerBar, water
Lunch  
Dinner  
Workout Food small bottle w/2 scoops Sustained Energy
Injuries  
Therapy stretching – hamstrings, calves, hip abductor
Workout Type  
Weather low to mid 40s, foggy
Course Cougar Mt
Results  
Equipment Brooks Cascadia
Clothing shorts, Craft short sleeve undershirt, long sleeve active T, cap

22 January 2011

training-team ride

Hours
Sleeping
6 Time
of Day
7:15 AM
Body
Weight
  Body
Fat
 
Distance 100 miles Power  
Time Total – 5:30
Moving – 4:45?
Speed Overall – 18.2 mph
Total
Ascent
  Max  
Breakfast 5:45 AM – 2 pieces cheese toast, big bowl of yogurt, apple sauce, muesli, tea
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Perpetuem, peanut butter and jam sandwich, PowerBar, 2 shots gel, Coke
Injuries  
Therapy  
Workout Type endurance +
Weather low to mid 40s, dry sky, damp ground for the first several hours, light breeze
Course  
Results  
Equipment Rain Bike
Clothing Sugoi show covers, Roubaix knickers, Roubaix leg warmers, Craft long sleeve undershirt, heavy long sleeve jersey, wind vest, Polypropylene gloves, OR Gripper gloves, cap

21 January 2011

training-core

Hours
Sleeping
5 Time
of Day
5:00 AM
Body
Weight
7:00 AM - 181 Body
Fat
10
Distance   Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type rest
Weather  
Course
ball leg lifts 3x20 each leg
back extensions 3x30
leg extensions 60
push-ups - 20
Results  
Equipment  
Clothing  

20 January 2011

training-core | spinning | Seattle Multisport

Hours
Sleeping
6 Time
of Day
gym – 5:00 AM
spinning – 12:00 PM
trainer – 6:00 PM
Body
Weight
7:00 AM - 181
12:00 PM - 182
Body
Fat
10
Distance   Power 1st interval – 297 watts
2nd interval - 288+ watts
Time Total (spinning) – 45 min
Total (trainer) – 51 min
Speed  
Total
Ascent
  Max  
Breakfast 6:45 AM – cereal
9:00 AM – banana
Lunch 1:30 PM – smoothie, 2 sample size Luna bars
2:00 PM – 2 bananas, orange, pretzels, macaroni & cheese
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type endurance +
Weather  
Course
ball leg lifts 3x20 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
push-ups - 20
Results  
Equipment Rain Bike
Clothing  

Endlich, das xphone!

In the age of the iPhone 4, a bucket of brass balls can-do phone, and 4G, consumers are presented with phenomenal advancements not just in computing technology but in form factor as well. You can now literally hold in your hand exponentially more computing power than it took to send astronauts to the moon and return them safely to earth.

Of course technology marches on relentlessly and as soon as one manufacturer comes out with the latest Swiss Army knife of a device they are one-upped by another.

The first in this trend was the Pomegranate. Never before has so much 'stuff' been combined in one device.

Leave it to the German engineers to exceed even this with the xphone:

19 January 2011

training-stairs

Hours
Sleeping
5 maybe Time
of Day
6:00 AM
Body
Weight
  Body
Fat
 
Distance 12.5 flights Power  
Time Total – 55 min Speed  
Total
Ascent
  Max  
Breakfast 5:00 AM – PowerBar, water
7:00 AM – cereal
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type intervals
Weather 40, some clouds, dry
Course Howe Street stairs
Results  
Equipment Brooks Defyance
Clothing shorts, Craft short sleeve undershirt, long sleeve active T

18 January 2011

training-core | spinning

Hours
Sleeping
7 Time
of Day
gym - 5:45 AM
spinning – 12:00 PM
Body
Weight
7:00 AM - 180
12:00 PM - 181
Body
Fat
9
Distance   Power  
Time Total (spinning) – 45 min Speed  
Total
Ascent
  Max  
Breakfast 6:45 AM – cereal
8:45 AM – mandarin orange
Lunch 1:30 PM – smoothie, 3 pieces Pilot Bread w/peanut butter, pear, water
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, quads, groin, hip abductors
Workout Type  
Weather  
Course
ball leg lifts 3x20 each leg
back extensions 3x30
plank 2 min, 1 min, 2 min each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
push-ups - 20
Results  
Equipment  
Clothing  

17 January 2011

Band of Horses–Our Swords

Too short!

Who knew this was one of Shelley's favorite songs...?! I love it.

training-Seattle Multisport

Hours
Sleeping
6 Time
of Day
trainer – 6:00 AM
Body
Weight
  Body
Fat
 
Distance   Power threshold set at 320 watts
Time Total (trainer) – 52 min Speed  
Total
Ascent
  Max  
Breakfast 5:30 AM – PowerBar, water
8:00 AM – 3 pancakes w/yogurt, protein powder, jam, ice tea, water
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type  
Weather  
Course  
Results  
Equipment Rain Bike
Clothing  

16 January 2011

training-trail run

Hours
Sleeping
6 Time
of Day
7:00 AM
Body
Weight
  Body
Fat
 
Distance 11.5 miles Power  
Time Total – 1:50
Speed Overall – 9:34 min/mile
Total
Ascent
  Max  
Breakfast 5:00 AM - PowerBar
5:45 AM - PowerBar
Lunch 10:00 AM – lots of macaroni & cheese, ice tea, water, yogurt, jam
1:00 PM – 2 pieces bread, cheese
Dinner  
Workout Food 6:45 AM - 5-Hour Energy
bottle w/2 scoops Sustained Energy
Injuries  
Therapy  
Workout Type  
Weather low 50s, damp
Course Cougar Mt
Results  
Equipment Brooks Cascadia, headlamp
Clothing Under Armour briefs, Under Armour tights, Craft short sleeve undershirt, long sleeve active t, cap

15 January 2011

training-team ride

Hours
Sleeping
6 Time
of Day
8:30 AM
Body
Weight
  Body
Fat
 
Distance 80 miles Power  
Time Total – 5 hours
Moving
Speed  
Total
Ascent
  Max  
Breakfast 5:30 AM – cereal
Lunch 2:00 PM – large bottle w/3 scoops Recoverite, macaroni and cheese
Dinner 6:00 PM – salad, macaroni and cheese, veggies, cake, 2 beers, 2 glasses wine, water
Workout Food 2 large bottles each w/3 scoops Perpetuem, Fig Newtons, 2 shots gel
Injuries  
Therapy  
Workout Type endurance +
Weather 50, cloudy, light wind
Course  
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, Roubaix knickers, Craft long sleeve undershirt, heavy long sleeve jersey, OR Gripper gloves, cap, wind vest

14 January 2011

training-core | commute

Hours
Sleeping
6 Time
of Day
gym – 5:30 AM
Body
Weight
  Body
Fat
 
Distance 12 miles Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy 9:30 AM – massage
Workout Type active recovery
Weather upper 40s, wet, windy
Course
rubber band walk 3x across the aerobics studio
ball hip raisers 3x20
ball leg extensions 3x20
plank 3 min, 2 min each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
push-ups - 20
Results  
Equipment Town Bike
Clothing  

13 January 2011

training-core | Seattle Multisport

Hours
Sleeping
7 Time
of Day
gym – 5:30 AM
trainer – 6:00 PM
Body
Weight
7:00 AM - 185 Body
Fat
 
Distance   Power interval #1 – 293 watts
interval #2 – 293+ watts
Time Total (trainer) – 60 min Speed  
Total
Ascent
  Max  
Breakfast 6:45 AM - smoothie
Lunch  
Dinner  
Workout Food gym - water
trainer - water
Injuries  
Therapy  
Workout Type 2x20
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
push-ups - 15
Results  
Equipment Rain Bike
Clothing  

12 January 2011

training-cardio

Hours
Sleeping
6 Time
of Day
12:15 PM
Body
Weight
12:15 PM - 184 Body
Fat
 
Distance   Power  
Time Total – 30 min Speed  
Total
Ascent
  Max  
Breakfast 5:00 AM - PowerBar
6:30 AM – cereal
10:00 AM – 2 pieces chocolate, 2 pieces Pilot Bread, water, 6 figs
Lunch 1:30 PM – 2 pieces pizza, water, 5 figs
2:00 - Stonewall's Jerquee
Dinner  
Workout Food  
Injuries  
Therapy stretching – hamstrings, groin, pigeon
Workout Type active recovery
Weather  
Course elliptical trainer – 14 incline, 14 resistance, 140+ rpm
push-ups - 15
Results  
Equipment  
Clothing  

11 January 2011

How do I delete my account?

Some history – waaaaay back in 2008 Facebook was what all the cool kids were using. Friendster was already collecting dust and Myspace seemed to have lost its luster. And classmates...? Whatever.

I was browsing my Sent Items folder this morning looking for something when I stumbled on this gem. I sent the last correspondence in this conversation on 12 February, 2008.

Apparently I had decided to try out this thing called Facebook and after signing up and not understanding it I wanted out. Hahahaha... I crack myself up. Anyway, here is that email:

training-stairs

Hours
Sleeping
5 Time
of Day
6:00 AM
Body
Weight
  Body
Fat
 
Distance 12.5 flights Power  
Time Total – 1:06 Speed  
Total
Ascent
  Max  
Breakfast 5:00 AM – PowerBar, nuun
Lunch  
Dinner  
Workout Food nuun
Injuries  
Therapy  
Workout Type  
Weather 30, dry, calm, high clouds
Course Howe Street stairs
Results  
Equipment Brooks Defyance
Clothing Under Armour briefs, Mountain Hard Ware tights, Craft long sleeve undershirt, long sleeve active t, fleece gloves, Patagonia hat

10 January 2011

training-core | cardio

Hours
Sleeping
7 Time
of Day
core – 5:30 AM
cardio – 12:30 PM
Body
Weight
12:30 PM - 182 Body
Fat
 
Distance   Power  
Time cardio – 30 min Speed  
Total
Ascent
  Max  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, glutes, pigeon
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 abductor 3x30 – 100 lb
cardio – elliptical trainer, 14 incline, 14 resistance, 140+ rpm
Results  
Equipment  
Clothing  

09 January 2011

training-trail run | snowshoe

Hours
Sleeping
6 Time
of Day
run - 7:45 AM
snowshoe – 3:00 PM
Body
Weight
  Body
Fat
 
Distance run - 10 miles Power  
Time Total (run) – 1:28:45
Total (snow) – 1:15
Speed Overall (run) – 8:53 min/mile
Total
Ascent
  Max  
Breakfast 4:30 AM – cereal, water
Lunch  
Dinner  
Workout Food small bottle w/2 scoops Sustained Energy
Injuries  
Therapy  
Workout Type endurance
Weather mid to upper 30s, dry, cloudy, light snow most of the time
Course run - Cougar Mt
snowshoe – Denny Creek
Results  
Equipment run - Brooks trail shoes, hand held bottle
Clothing run - Under Armor underwear, Mountain Hard Ware tights, Craft short sleeve undershirt, 2 long sleeve active ts, Polypropylene gloves, Patagonia hat

08 January 2011

training-ride

Hours
Sleeping
5 Time
of Day
8:00 AM
Body
Weight
  Body
Fat
 
Distance 72 miles Power  
Time Total – 4:45
Moving – 4:00?
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 5:00 AM – cereal
Lunch  
Dinner  
Workout Food large bottle w/3 scoops Sustained Energy, large bottle w/3 scoops Perpetuem, Fig Newtons, gel
Injuries  
Therapy  
Workout Type endurance
Weather low to mid 40s, dry, calm, sun at the end
Course  
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, Wooly Bully socks, Roubaix knickers, Roubaix leg warmers, Craft short sleeve undershirt, Craft long sleeve shirt, heavy long sleeve jersey, Polypropylene gloves, OR Gripper gloves, cap

for example skipping one day of training

I'm on the couch catching up on my Cyclingnews.com reading when I come across this awesome quote by Jeannie Longo who was discussing her eventual retirement and how the though of said retirement used to frighten her.

"I can see other horizons," she said. "I can now accept things that seemed inconceivable to me, like for example skipping one day of training."

OMG.

To catch you up in case you have been living under a rock, here are some Longo stats.

  • She's 52 years old.
  • She could kick your ass on a bicycle. And then go for a real training ride after.
  • She has won over ONE THOUSAND races.
  • She has 38 world records.
  • She has won a total of 106 medals at the Olympic Games, the Worlds and the French Championships.
  • She has raced, and won at the highest level, on the road, on the track and in the dirt.
  • She has competed in no less than seven Olympic games.
  • Not just an athlete, Longo has a Bachelor's, Master's and PhD that she earned, they were not honorary degrees.

You go Jeannie. There simply is no male equivalent in ANY athletic endeavor and I take my hat off to you. I also hope you never enter a race I am competing in.

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07 January 2011

training-core | commute | run

Hours
Sleeping
5 Time
of Day
gym – 5:15 AM
run – 2:45 PM
Body
Weight
  Body
Fat
 
Distance commute - 12 miles
run – 6.6 miles?
Power  
Time Total (run) – 50 ish min
Moving
Speed Overall – 7:35 min/mile
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 4:30 AM – banana
6:45 AM – smoothie
Lunch 12:00 PM – lots of pretzels, 2 figs, dark chocolate, water
Dinner  
Workout Food water
Injuries  
Therapy 9:30 AM - massage
Workout Type  
Weather mid to upper 40s, occasional drizzle, calm, totally overcast
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 Brooks road shoes
Clothing run – shorts, Craft short sleeve undershirt, long sleeve active t, cap

06 January 2011

Magic bracelets? Why sure, I'll buy that.

And according to the Associated Press, so have enough other people to generate 35 million in sales from just ONE BRAND. Whether it's Power Balance or iRenew, people are obviously completely desperate to find the magic bullet to cure all their ills.

Really, what is not to love about a magic bracelet that will harmonize your energies, restore your balance, and add inches to your penis? Okay, that last claim might not have been made but it's just as realistic as all the others so I'm throwing it in. Plus, it so should have been made. When I make my millions with Martin's magic bracelet it will add 2" (per bracelet! buy lots!). Guaranteed.

training-Seattle Multisport

Hours
Sleeping
4 Time
of Day
6:00 PM
Body
Weight
  Body
Fat
 
Distance   Power 1st 20 – 320 watts
2nd 20 - 320+ watts
Time Total
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:00 AM - cereal
9:00 AM – yogurt, berries protein powder
Lunch 11:00 AM – veggies
1:30 PM – 3 pieces Pilot Bread, peanut butter, jam, water
Dinner  
Workout Food nuun
Injuries  
Therapy  
Workout Type 2x20
Weather  
Course  
Results  
Equipment Rain Bike
Clothing  

05 January 2011

training-stairs

Hours
Sleeping
6 Time
of Day
6:00 AM
Body
Weight
  Body
Fat
 
Distance 11 flights Power  
Time Total – 49 min
Moving
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 4:15 AM - PowerBar
Lunch  
Dinner  
Workout Food nuun
Injuries  
Therapy  
Workout Type  
Weather upper 30s (40?), light rain
Course Howe Street stairs
Results  
Equipment Brooks road shoes
Clothing REI wicking briefs, stairs – Mountain Hardware tights, Craft short sleeve undershirt, 2 long sleeve active ts, Polypropylene gloves, cap

04 January 2011

training-ride | cardio

Hours
Sleeping
6 Time
of Day
ride – 6:00 AM
cardio – 12:30 PM
Body
Weight
12:30 PM - 182 Body
Fat
 
Distance ride – 14 miles Power  
Time Total (ride) – 1:30
Moving (ride) – 1:00?
cardio – 30 min
Speed Overall
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 4:30 AM – PowerBar, water
8:30 AM – yogurt, jam, protein powder, 7-grain cereal, banana
Lunch 1:30 PM – pear, beans, fish, veggies, potato chips, tea
Dinner  
Workout Food  
Injuries  
Therapy  
Workout Type  
Weather upper 20s to 30, clear, calm, dry
Course elliptical trainer – 15 incline, 15 resistance, 140+ rpm
Results  
Equipment Rain Bike
Clothing 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

03 January 2011

training-core | cardio | run

Hours
Sleeping
6 Time
of Day
gym – 5:30 AM
run – 12:15 PM
Body
Weight
12:15 PM - 182 Body
Fat
 
Distance run – 3.3 miles Power  
Time Total (cardio) – 30 min
Total (run) – 25 min
Speed Overall (run) – 7:35 min/mile
Moving
Total
Ascent
  Max Speed
Elevation
Gradient
Breakfast 6:45 AM – cereal
10:00 AM – 4 figs
11:00 AM – orange juice, Promax bar
Lunch 1:15 PM – almonds, veggies & rice, Stonewall's Jerquee, pear, water
Dinner  
Workout Food gym - water
Injuries  
Therapy  
Workout Type  
Weather 40, sun, dry, 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
cardio – elliptical trainer, 14 incline, 14 resistance, 140+ rpm
Results  
Equipment Brooks road shoes
Clothing shorts, short sleeve active t, 2 long sleeve active ts, OR Gripper gloves

01 January 2011

If your attitude about cycling needs FIXING, watch this.

We sometimes forget why we ride. These girls remind me that the reasons do not need to be complicated.

Fixing your kids early pays dividends down the road.

Happy New Year and happy riding.