| 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 |
| 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 |
| 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 | |
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| 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 |
Could it be that I have found my dream bike? Behold...
It has everything I want.
The cost? US $2150 for the frame and fork. Take that Cervelo (and Look and Ridley and...). It's available in May. Stay tuned.
| 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 | ||||||||||||||||
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| Workout Food | water | ||||||||||||||||
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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.
Yes! Yes! Yes!
http://www.bicyclefilmfestival.com/
But wait, what's this...?! No Seattle in 2011? LAME.
| 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 |
| 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 | ||||||||||||||||
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| Workout Type | active recovery | ||||||||||||||||
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| 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 | ||||||||||||||||
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| Workout Food | water | ||||||||||||||||
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| Therapy | stretching – hamstrings, quads, hip abductor | ||||||||||||||||
| Workout Type | intervals | ||||||||||||||||
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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.
This bad boy runs on two AA batteries and works like a freaking champ.
| 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 |
| 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 |
| 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 | ||||||||||||||
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| Workout Food | water | ||||||||||||||
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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.
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.
| 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 | |||||||||||||||
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| Workout Food | water | ||||||||||||||
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| Workout Type | 2x20 | ||||||||||||||
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| Equipment | Time Trial Bike | ||||||||||||||
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| 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 | |||||
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| Workout Food | water | ||||
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| Workout Type | active recovery | ||||
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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.
Yesterday after work I went to see my LMP and Chiropractor and walked out with some fancy therapeutic tape on my body.
I've seen this stuff on all kinds of athletes and luckily it also works on people like me.
| 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 | ||||||||||||
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| 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 |
| 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 | |
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| 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 |
| 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 | ||||||||
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| Workout Food | water | ||||||||
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| 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 | ||||||||||||||
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| Workout Type | threshold test (2 x 10 km TT) | ||||||||||||||
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| Equipment | Rain Bike | ||||||||||||||
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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.
| 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 | ||||||||||||||
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| Workout Food | water | ||||||||||||||
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| Therapy | stretching – hamstrings, quads, glutes, groin, hip flexor, pigeon pose | ||||||||||||||
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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.
| 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 | ||||||||||||||
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| Workout Type | hills | ||||||||||||||
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| 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 |
| 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 |
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.]
| Hours Sleeping | 5 | Time of Day | 5:45 AM |
| Body Weight | Body Fat | ||
| Distance | Power | ||
| Time | Speed | ||
| Total Ascent | Max |
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| 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 | ||||||||||
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| Workout Food | water | ||||||||||
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| Therapy | stretching – hamstrings, quads, groin | ||||||||||
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| 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 | ||||
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| Workout Food | water | ||||
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| Workout Type | intervals | ||||
| Weather | low 30s, dry, calm, clear | ||||
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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.
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.
| 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 | ||||||||||||
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