28 February 2011

training-trainer

Hours
Sleeping
7 at least Time
of Day
6:00 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Total – 30 min maybe? Speed  
Total
Ascent
  Max  
Breakfast 5:00 AM – PowerBar, water
7:30 AM – smoothie 
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type active rest
Weather  
Course  
Results  
Equipment Road Bike
Clothing  

27 February 2011

training-trainer intervals

Hours
Sleeping
5 Time
of Day
9:00 AM
Body
Weight
  Body
Fat
 
Distance   Power 260 watts?
Time Total – 1:10? Speed Overall – 22.6 mph?
Total
Ascent
  Max  
Breakfast 5:45 AM – cereal, lots of water
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type 40 km TT
Weather  
Course rolling CompuTrainer
Results  
Equipment Road Bike
Clothing  

26 February 2011

Frostbite TT

Hours
Sleeping
7 Time
of Day
 
Body
Weight
  Body
Fat
 
Distance   Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast 6:00 AM – cereal
8:00 AM – PowerBar 
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Workout Type  
Weather upper 20s – 30, overcast, started out dry and then turned to constant snow
Course Lowell-Snohomish River Road
Results  
Equipment Masters - Time Trial Bike
Retro - Road Bike
Clothing  

25 February 2011

The Bosberg by Ritte Van Vlaanderen

Could it be that I have found my dream bike? Behold...

bosmatteside

It has everything I want.

  • BB 30 bottom bracket
  • carbon frame and fork
  • integrated seat mast
  • massive, tapered head tube (1 1/8 – 1 1/4)
  • for 2011 cable routing will be internal
  • massive chain stays
  • real world chain stay length, anything shorter than 41 cm is nuts and wears out your drivetrain unnecessarily
  • no-nonsense tube shapes

The cost? US $2150 for the frame and fork. Take that Cervelo (and Look and Ridley and...). It's available in May. Stay tuned.

training-core

Hours
Sleeping
7 Time
of Day
5:30 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time 45 min Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM - smoothie
Lunch 11:00 AM - Stonewall's Jerquee, dried figs
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type rest
Weather  
Course
plank 3:30, 2 min each side
back extensions 3x40
clam knee lift 100 each side
side leg lift 80 each leg
twisters 40 each side – 12 lb
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
push-ups 20
Results  
Equipment  
Clothing  

24 February 2011

When is light ridiculous? When it’s Select 55.

This rant is long overdue.

I was having a Facebook chat with a friend yesterday who happened to have a birthday and I suggested he do something for himself since we rarely spoil ourselves and this seemed like as good a time as any. He replied that a light beer was on the agenda and it made me think about how crazy America is when it comes to food.

Not only are we the fattest country in the world with fully 34% of Americans now officially falling into the obese category, we are also the nation most obsessed with diet products, pills, cosmetic surgery, cleanses, and the like.

ASIDE – obese is not just some colloquial/slang term that means you could stand to lose a few pounds, it is a medical condition that means you are in trouble and it’s time to see your doctor!

But that is another topic for another post, today is just about light beer.

The Bicycle Film Festival is coming!

Yes! Yes! Yes!

Bicycle Film Festival

http://www.bicyclefilmfestival.com/

But wait, what's this...?! No Seattle in 2011? LAME.

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El Camino del Rey

File this under places I want to go.

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training-spinning | trainer intervals

Hours
Sleeping
6 Time
of Day
spinning – 12:00 PM
trainer – 6:00 PM
Body
Weight
12:00 PM – 180 Body
Fat
 
Distance   Power 1st 20 – 279 watts
2nd 20 – 279 watts
Time Total (spinning) – 55 min
Total (trainer) – 55 min
Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM – cereal
9:30 AM – yogurt, almonds, Stonewall's Jerquee, apple
Lunch 1:30 PM – smoothie, yogurt, apple, almonds
4:00 PM – Coke
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type intervals
Weather  
Course spinning – hills
trainer - 2x20
Results  
Equipment Time Trial Bike
Clothing  

23 February 2011

training-core | cardio

Hours
Sleeping
6 (maybe...) Time
of Day
5:15 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Total (cardio) – 30 min Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM – cereal
10:30 AM – tea
Lunch 12:00 PM – apple, yogurt, 3 pieces Pilot Bread w/peanut butter & jam
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type active recovery
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each side
side leg lifts 80 each leg
twisters 40 each side – 12 lb
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
push-ups 20
cardio – elliptical trainer, incline 14/20, resistance 14/20, 140+ rpm
Results  
Equipment  
Clothing  

22 February 2011

training-core | spinning

Hours
Sleeping
6 Time
of Day
gym – 5:15 AM
spinning – 12:00 PM
Body
Weight
12:00 PM - 182 Body
Fat
 
Distance   Power  
Time Total (spinning) – 50 min Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM - smoothie
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, quads, hip abductor
Workout Type intervals
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each side
side leg lifts 80 each leg
twisters 40 each side – 10 lb
roman chair knee lifts 3x40
hip abductors 3x30 – 100 lb
push-ups 20
spinning - IMA
Results  
Equipment  
Clothing  

IKEA milk-frother

File this under best invention ever!

Shelley and I went down to our local IKEA store last weekend and one thing she specifically wanted to get was this milk-frother thingy. I was like, whatever... sounds pretty hokey to me. Boy, was I wrong. Check it out.

produkt-milk-frother-silver-color__35472_PE126225_S4

This bad boy runs on two AA batteries and works like a freaking champ.

21 February 2011

training-trainer intervals

Hours
Sleeping
6 Time
of Day
trainer – 6:00 AM
Body
Weight
  Body
Fat
 
Distance   Power threshold setting 330+ watts
Time Total – 55 min Speed 31 mph mostly
Total
Ascent
  Max  
Breakfast 4:30 AM – PowerBar, water
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type intervals
Weather  
Course  
Results  
Equipment Road Bike
Clothing  

19 February 2011

training-team ride

Hours
Sleeping
7 Time
of Day
9:30 AM
Body
Weight
  Body
Fat
 
Distance 73 miles Power  
Time Total – 4:30 Speed  
Total
Ascent
3343 ft Max Elevation – 787 ft
Breakfast 6:30 Am – cereal
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Endurox R4, PowerBar, gel
Injuries  
Therapy  
Workout Type team ride
Weather upper 30s to mid 40s, sun, dry, windy
Course Snoqualmie Falls
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, Roubaix leg warmers, Roubaix knickers, Craft long sleeve undershirt, long sleeve jersey, wind vest, Polypropylene gloves, OR Gripper gloves, cap

18 February 2011

training-core

Hours
Sleeping
7 Time
of Day
5:30 AM
Body
Weight
7:00 AM - 180 Body
Fat
9
Distance   Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM - smoothie
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type  
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
push-ups 20
Results  
Equipment  
Clothing  

Hello 2011!

Way back when racers first started getting infatuated with technology the heart rate monitor and a pair of sweet, sweet Oakley Factory Pilot sun glasses were the peak of high tech.

FactoryPilotEyeshades_SeafoamGreen_Grey

These days it seems you can't even turn a pedal (and have it be worthwhile anyway) unless you are recording power, elevation gained and calories expended not to mention the ability to upload your data file to some online application that will tell you how much you rock/suck compared to the last time you rode this same route or compared to whoever else might be using the same online application.

17 February 2011

training-core | Seattle Multisport

Hours
Sleeping
6 Time
of Day
gym – 5:15 AM
trainer – 6:00 PM
Body
Weight
  Body
Fat
 
Distance   Power 1st interval – 288 watts
2nd interval – 288 watts
Time Total (trainer) – 60 min Speed  
Total
Ascent
  Max  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type 2x20
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
push-ups 20
Results  
Equipment Time Trial Bike
Clothing  

16 February 2011

training-core | cardio

Hours
Sleeping
6 Time
of Day
5:30 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Total (cardio) – 30 min Speed  
Total
Ascent
  Max  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type active recovery
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x40
cardio – elliptical trainer, 14 incline, 14 resistance, 140+ rpm
Results  
Equipment  
Clothing  

15 February 2011

bigger is not always better

Especially when you are talking televisions it seems.

One of the cool things about building a new house is that you invariably will fill it with at least some new stuff. One of those new items will probably be a television. Shelley and I love watching movies and since it's so damn easy to connect your laptop to your television and since Netflix is so darn cheap I was thinking it would be wicked cool to get as big a screen as we can afford.

A friend at work volunteered some info that made me think twice about going all in for a television; it was this viewing distance chart.

getting taped

Yesterday after work I went to see my LMP and Chiropractor and walked out with some fancy therapeutic tape on my body.

WP_000012

I've seen this stuff on all kinds of athletes and luckily it also works on people like me.

training-core | spinning

Hours
Sleeping
6 Time
of Day
gym – 5:30 AM
spinning – 12:00 PM
Body
Weight
7:00 AM - 180 Body
Fat
8
Distance   Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM - smoothie
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Workout Type  
Weather  
Course
plank 3 min, 2 min each side
clam knee lifts 100 each side
side leg lifts 80 each side
roman chair knee lifts 3x40
hip abductor 3x30 – 100 lb
push-ups 20
spinning - IMA
Results  
Equipment  
Clothing  

14 February 2011

Ferrari fuel for the road

Sometimes an ad agency really gets it right. Whoever made this commercial for Shell Oil tapped into every little boy's dream. Or in this case an almost middle aged man's dream. Meaning me.

Watch me in full screen.


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training-Seattle Multisport

Hours
Sleeping
5 Time
of Day
6:00 AM
Body
Weight
8:00 AM - 180 Body
Fat
8
Distance   Power threshold – 330 watts
Time Total – 55 min? Speed warm-up – 26-28 mph
intervals - 30+ mph
Total
Ascent
  Max  
Breakfast 4:30 AM – PowerBar, water
7:30 AM – cereal
10:30 AM – yogurt, almonds, water
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type intervals
Weather  
Course 30 x 30 sec
Results  
Equipment Road Bike
Clothing  

13 February 2011

training-snowshoe

Hours
Sleeping
6 Time
of Day
12:30 PM
Body
Weight
  Body
Fat
 
Distance   Power  
Time Total – 2 hours Speed  
Total
Ascent
  Max  
Breakfast 8:30 AM – cereal
10:30 AM – yogurt
Lunch 12:00 PM – banana
Dinner  
Workout Food water, peanut butter and jam sandwich
Injuries  
Therapy  
Workout Type active recovery
Weather mid to upper 30s, clear, some sun
Course  
Results  
Equipment  
Clothing  

12 February 2011

training-team ride

Hours
Sleeping
7 Time
of Day
8:00 AM
Body
Weight
  Body
Fat
 
Distance 80 miles Power  
Time Total – 4:50 Speed Overall – 16.5 mph
Total
Ascent
2890 ft Max Elevation – 971 ft
Breakfast 5:30 AM – cereal
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Endurox R4, gel, Fig Newtons, PowerBar
Injuries  
Therapy  
Workout Type  
Weather mid 40s to 50, DRY with some sun at the end, lots of wind at the end
Course  
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, Roubaix knickers, Craft short sleeve undershirt, Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, OR Gripper gloves, cap

11 February 2011

training-core

Hours
Sleeping
6 Time
of Day
5:30 AM
Body
Weight
181 Body
Fat
9
Distance   Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM - smoothie
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type  
Weather  
Course
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 30/30/40
push-ups 20
Results  
Equipment  
Clothing  

10 February 2011

training-core | spinning

Hours
Sleeping
6 Time
of Day
gym – 5:30 AM
trainer – 6:00
Body
Weight
  Body
Fat
 
Distance   Power 1st TT – 350 watts
2nd TT – 336 watts
new threshold = 343
Time 1st TT – 14:55
2nd TT – 15:06
Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM - smoothie
Lunch 1:30 PM – bread, cheese water
4:30 PM – Promax bar, water
Dinner  
Workout Food gym - water
trainer - nuun
Injuries  
Therapy  
Workout Type threshold test (2 x 10 km TT)
Weather  
Course
ball leg lifts 3x20 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
twisters 40 each side
hip abductors 3x30 – 100 lb
push-ups 20
Results  
Equipment Rain Bike
Clothing  

09 February 2011

Facebook follies

You gotta love technology. Remember when you first started using email and YOU were 'that guy' who sent all the lame chain letters to all your friends? Then it was your aunt or your grandmother but there was always someone just discovering what you already knew.

This just happened to me on Facebook.

I got a friend request. It looked like this was a suggestion from another friend. When I have no clue who this person is or how they found me I usually follow up with a message and ask. In this case I said something like, "Hey, how do you know me or of me? Looks like Jeff recommend me to you, what is the common interest?" Here is what I just got back.

[some name]February 9, 2011 at 2:24pm

Re: friend request follow-up

I am not sure, I went to high school with jeff. I am very new to facebook and may have clicked something I was not supposed to. My real name is [some other name].

Priceless.

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training-core

Hours
Sleeping
7 Time
of Day
gym – 5:30 AM
Body
Weight
7:00 AM - 180
12:00 PM - 181
Body
Fat
9
Distance   Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM – cereal
10:00 AM – yogurt, almonds
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, quads, glutes, groin, hip flexor, pigeon pose
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
twister 40 each side – 10 lb
hip abductor 3x30 – 100 lb
push-ups 20
Results  
Equipment  
Clothing  

08 February 2011

no meat is not American

I have been vegetarian for about 18 years now and here in Seattle and in the circles I keep it is NOT a big deal. Other than the accidental, occasional bite of something meaty it has not been a chore by any means. I have also rarely put any host out which is a concern if you want to keep getting invited to events. Luckily I am not a picky eater and will gladly consume just about anything and genuinely appreciate it.

Thinking back there was just one major lapse that comes readily to mind. Two years ago Shelley and my father and I travelled to Germany to visit my family and my aunt served venison (deer). She had been prepping all day for this big, family meal, the local butcher had just gotten the first kill of the season and I would have been a first class asshole if I had declined. Plus, it was pretty much the entire meal... we had some asparagus (for color probably) and Spatzle and that was it. Except for lots and lots of gravy and bottle after bottle of wine. I don't think the wine contained any meat.

You know how aunts are, as soon as you finish your portion they are piling more on your plate because even at 45 years old I was still apparently a 'growing boy' or some such thing. So that night I had thirds. And a ton of gravy. Bring it.

training-core | spinning

Hours
Sleeping
4 (maybe...) Time
of Day
gym – 5:15 AM
spinning – 12:00 PM
Body
Weight
7:00 AM - 181
12:00 PM - 182
Body
Fat
9
Distance   Power  
Time Total (spinning) – 55 min Speed  
Total
Ascent
  Max  
Breakfast 6:30 AM - smoothie
10:30 AM – almonds, yogurt, water
Lunch 1:30 PM – smoothie, orange, Stonewall's Jerquee, almonds (two of them covered in chocolate!), water
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type hills
Weather  
Course
ball leg lifts 3x20 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3x40
twisters 40 each side – 10 lb
hip abductor 3x30 – 100 lb
push-ups 20
spinning - IMA
Results  
Equipment  
Clothing  

07 February 2011

training-Seattle Multisport

Hours
Sleeping
6 Time
of Day
6:00 AM
Body
Weight
  Body
Fat
 
Distance   Power threshold setting
first 9 intervals – 320
last 3 intervals – 330
Time Total – 55 min? Speed  
Total
Ascent
  Max  
Breakfast 5:00 AM - PowerBar
8:00 AM – large bottle w/4 scoops Recoverite, 2 small bananas, Stonewall's Jerquee
9:00 AM – almonds, pear
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type intervals
Weather  
Course  
Results  
Equipment Rain Bike
Clothing  

05 February 2011

training-team ride

Hours
Sleeping
6 Time
of Day
8:00 AM
Body
Weight
  Body
Fat
 
Distance 59 miles Power  
Time Total – 4:00 Speed  
Total
Ascent
4911 ft Max Elevation – 1414 ft
Breakfast 6:00 AM – cereal
7:00 AM – banana
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Endurox R4, PowerBar
Injuries  
Therapy  
Workout Type hills
Weather mid 40s, constant drizzle
Course  
Results  
Equipment Rain Bike
Clothing Sugoi shoe covers, Roubaix knickers, Craft long sleeve undershirt, short sleeve jersey, arm warmers, wind vest, Curve rain jacket, OR Gripper gloves, cap

04 February 2011

So that's why I'm always tired.

For some reason I missed my physical exam last year and it's been several years since I had any blood work so when I went to see the doctor last week I specifically requested not only the usual blood tests but also all the stuff an athlete might be curious about like iron, vitamin D, RBC, HCT, you name it.

Guess what... my numbers suck.

My nutritionist (oh yeah, I have one of those now... I'm learning it takes a team!) took one look at my values and said, "How do you even get out of bed in the morning?" To which I replied, getting out of bed had never been a problem, working out hard and recovering has... [Queue old school flash bulb going off above my head.]

training-core

Hours
Sleeping
5 Time
of Day
5:45 AM
Body
Weight
  Body
Fat
 
Distance   Power  
Time   Speed  
Total
Ascent
  Max  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Workout Type  
Weather  
Course
leg lifts/extensions 60
back extensions 60
Results  
Equipment  
Clothing  

03 February 2011

training-core | spinning

Hours
Sleeping
6 Time
of Day
gym – 5:30 AM
spinning – 12:00 PM
Body
Weight
12:00 PM - 181 Body
Fat
 
Distance   Power  
Time Total (spinning) - Speed  
Total
Ascent
  Max  
Breakfast 6:45 AM – cereal
10:00 AM – yogurt
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – hamstrings, quads, groin
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
push-ups 20
spinning - IMA
Results  
Equipment  
Clothing  

02 February 2011

training-core | stairs

Hours
Sleeping
5 Time
of Day
gym – 5:15 AM
stairs – 6:00 AM
Body
Weight
  Body
Fat
 
Distance stairs – 15 flights Power  
Time Total (stairs) – 1:05 Speed  
Total
Ascent
  Max  
Breakfast 5:00 AM – PowerBar, water
7:15 AM – cereal
9:30 AM – yogurt
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Workout Type intervals
Weather low 30s, dry, calm, clear
Course
ball leg lifts 3x20 each leg
back extensions 3x30
stairs - Howe Street
Results  
Equipment  
Clothing  

beer bout

Ever spend time with an insufferable beer snob? There is always something not good enough about any brand you suggest... It's too American, too hoppy, too light, too trendy, too whatever. Practically makes you want to switch to wine. This comes to you via one of my favorite 'cycling' blogs All Hail the Black Market.

beer_bout

Love it. Good to see the champagne of beers (or something close to it anyway) getting some props.

In many ways I'm glad that these kinds of people exist.

  • As long as no one gets hurt this is some damn entertaining reading.
  • If they do hurt themselves, oh well...
  • Reading this I get to feel all superior. That's important for shallow folks like me.
  • It simultaneously brings out the beer snob in me and the low budget scrounge. Bottom line, I'm not turning it down if it's spelled "beer".
Technorati Tags:

01 February 2011

training-core | spinning

Hours
Sleeping
  Time
of Day
gym – 5:15 AM
spinning – 12:00 PM
Body
Weight
12:00 PM - 182 Body
Fat
 
Distance   Power  
Time Total (spinning) – 45 min Speed  
Total
Ascent
  Max  
Breakfast 7:00 AM - smoothie
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
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 – class at IMA
Results  
Equipment  
Clothing