End of Base 1 - Now Training Picks Back Up!

Well the first stretch of base is done. It was a very good 4 weeks and after a relaxing weekend, I feel ready for Base 2 to start. I am starting to get used to the craziness of trying to get all the hours around a coaching schedule. It can get a bit hectic, but at least it makes the time fly by. With each passing week though, it does get me more excited for the upcoming race schedule. I am really looking forward to the series in March. Yeah, it may be starting off as a Cat 5 but hey you have to start somewhere.

Last week was an easy week with just over 8 hours spent on the bike. The rides were steady rides with no ride longer than 1 hour 15 minutes. The legs feel very fresh after a good solid 4 weeks of training. The resistance program is really paying off. I can feel a considerable difference in my pedaling efficiency and power. I have been able to increase the weights at a pretty good rate. The funny about being in the weight room is the weird looks I get from my team. They are not used to seeing me in the weight room and often joke about having to show me how to use the equipment!!!

Here are the new training totals:

Week - 7 rides/ 8 hours 31 minutes/ 193 miles/ 22.4 mph
Base 1 - 28 rides/ 42 hours 26 minutes/ 935 miles/ 22mph
January - 30 rides/ 45 hours 56 minutes/ 1012 miles/ 22.1mph

With one more ride to go in January (today), it is already my biggest month of training since I have got back on the bike in September.

This week the goal for the week is back up to 10.5 hours with a long ride of 2 hours. I say 2 hours as the weather forecast looks like it will be one more week with no rides outside. The week calls for cold, snow and ice this week. This has been a brutal winter around here. I am so looking forward to getting outside and getting some 3-4 hour rides.

Track season is full swing now and I will be adding to the blog with some updates regarding the team within the next day or two.....I will be updating their quest for the "Triple Crown."


TdO!!!!

Training keeps rolling!!

Just returned from our first home indoor track & field meet of the 2010-11 season. It was a small meet and felt good to be done the meet by 4:30 but of course after some decompressing time finally get home around 7PM. Now it's time to relax and update the blog.

With the weather so far this winter, I am beginning to think I may not get outside to ride till maybe June. It has been bitterly cold here and it seems that every 3-4 days another snow or icy mix event rolls by. Even tonight, for most of Central PA the forecast calls for temperatures to dip below zero. That is way too cold for me. The chilly temps outside even made for a very cool fieldhouse today but made it made very nice for running. Overall the team did very well with several school records being set even one that stood since 1990.

Training this week went very well. For the most part I accomplished what I needed to (except for my running days - lol). I have been biking so much that sometimes I am finding it tough to get out and run. This week I will run, I promise. I did get my two days of lifting and may take it up to three this week. I have been increasing the weights and can feel a big difference in the legs when pedaling. I feel so much stronger since getting back on weight training schedule 3 weeks ago. This week on the bike itself was my biggest week since getting back on the bike and training regularly starting in September. The new training totals:

Week - 7 rides/ 11hours 50 minutes/ 264 miles/ 22.30mph
Year - 23 rides/ 37 hours 25 minutes/ 821 miles / 21.90mph

Yesterday, I did manage to get my highest amount of time on indoor trainer since starting with a ride of 2 hours and 10 minutes. To be honest, I could not imagine going much longer than that, so the weather has to improve sometime soon. I hope!!!!!

Now this next week, is the final week of my first phase of base training and a bit of a taper week. I will get my 2-3 days of running this and the minimum two days of lifting. The plan on the bike is to reduce the time on the bike to 8-9 hours. I am looking forward to the upcoming race season. It will a fun experience as I learn a lot and work my up the ranks. I am also still in the process of accumulating gadgets for my cyclocross frame.

TdO 2011!

Base = BORING!

As most endurance athletes will agree with me, Base Building is very boring but necessary. And to think, I still have 10 more weeks of Base Building - JOY! And I know this because I actually have my training schedule planned out till the end of June. I am not sure if I was ever this organized with my training, even when I was training for the Ironman World Championships. This first phase of Base Training is boring because it focuses solely on time on the bike without a lot of intensity. This first phase last two more weeks then in Phase 2 some tempo and hill workouts are added into the mix. Without access to a power meter (which I think would be interesting to train with), all workouts are based on heart rate and making sure I stay within the prescribed range. I am trying to be smarter about this than I was about my last few years of running, where I lacked a lot of patience.

This week was a very good week. I added some running back into my training by I missed one day so not the perfect week. I did get my two days of weight lifting as I was scheduled. I can definitely feel my pedal stroke getting stronger with the added weight training. This week I added some weight to each lift. On the bike it was a very solid week. Here are the totals for the week and year this far:

Week: 7 rides/ 11hours 5minutes/ 240 miles/21,7mph
Year: 16 rides/25hours 35minutes/557 miles/21.8mph

This week will be interesting as winter break ends for the school and my schedule will now be filled with coaching. And what a week to return to a normal schedule of work, the biggest week of Phase 1.

Goals for week: Biking 13 hours/ 3 Days Lifting/ 2 Days Running (3-4 miles)

Last thing to insert into training schedule are "B" & "C" races into Building Phases of training. Those races to be announced soon.

TdO - 2011

The plan is starting to take shape

Sat down yesterday and started to brainstorm on the plan for the year. The training plan is pretty set until the end of May and the start of what will be my main race season for the road during the summer. The plan is for a few "A" races in the summer then a transition into the fall/winter season of Cyclocross. The year will open up with a few small races to get experience racing on the bike. I hope to get 2 of these done in March.

http://www.bikereg.com/events/register.asp?eventid=12240

It always tough to set a schedule as it seems many of the races are on Saturday and that is typically meet day for my teams. But there is one Saturday in April that we are off:

http://www.bikereg.com/events/register.asp?eventid=11276

Possible training race:
http://www.bikereg.com/events/register.asp?eventid=12114

First true "A" race:
http://www.bikereg.com/events/register.asp?eventid=11935

I need to find a few more to follow up this race and get a good summer season (not including the TdO) before transition into cross.

http://www.midatlanticcross.com/index.html

More info and good tunes to follow throughout the year!

First report for 2011!!

OK - Here we go, 2011 is in full swing!

I just finished the first full week of training for 2011. It was a very solid week of training. I am currently in my base phase. I am also in the process of narrowing down a race schedule. The early season is tough because of my coaching schedule as it seems a lot of the races I was looking at were on Saturday and that is typically meet day. But I will get a schedule up as soon as possible. Of course it will include the Tour de Owens.

Some links to bicycle series that will be on the schedule:

http://www.hillclimbseries.com/

http://www.midatlanticcross.com/index.html

Here are totals for training:

Week: 7 rides/ 240 miles / 11hours/ 21.80mph
Year: 9 rides/ 317 miles / 14 hours 30 minutes/ 21.90

I have also added weight training back into the training schedule two times per week. This week I will also be adding 3 days of running to the schedule but I am not talking big miles. I am looking at 3-4 miles each run just so I remember what it is like to run.

Hopefully, the winter will not continue to so harsh (wind and snow) so I can get outside a bit more. I have a bunch a gear that I want to get more use. I don't mind the indoor trainer but I know it's not the same. You have to love ESPN and Fox Soccer Network for visuals while riding and an Ipod with some very cool tunes to get through.

Today's playlist include: Ned's Atomic Dustbin, The Cure (Remixes) and Girl Talk. Feel free to send suggestions for the "Ass" numbing sessions indoors!

http://www.youtube.com/watch?v=pYqfB44lEF0

http://www.youtube.com/watch?v=4bMM7tGV9MI

2011 and new goals for the year!

NEW YEAR / NEW TITLE

Well here it is a new year and I have entirely new goals and objectives for 2011. After a long two years, physically, medically and mentally, I have realized, with some help, that it was time for a change. As many of you have already known, I have been spending a lot more time on the bike and really have a strong desire to compete on the bike in 2011. I am planning to do several road races, hill climbs and finish it up with several cyclocross races in the fall. The past four months in the bike have been a blast. In the 4 months of training to finish up 2010, here are the stats:

112 rides/ 3487 miles/ 164 hours 56 minutes/ 21.15 mph

2011's training has got off to a great start with solid training objectives and advice. In the first 3 days of the year, I have got 3 rides/5 hours 2 minutes/ 111 miles / 22 mph. I am now riding a Cannondale CAAD 9 and will be using that for the road races. With a lot of help, I have a frame that we will build up throughout the spring in preparation the 2011 cyclocross season. It is always helpful when you have someone helping who is as passionate about the sport and maybe the most knowledgeable person I know regarding equipment.

http://www.youtube.com/watch?v=lghImPUL2h0

Here is too an awesome 2011 on the bike!!!

The TdO is so on!!!