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!!!

Solid week of training and teams still moving towards goals!

I'll start off with the latest on the men and women's cross-country teams at Susquehanna University. The women had a great week winning the Goucher Invitational. Whether 6K or 8K, the course at Goucher College is brutal. Any runner would run probably their slowest time of the year there. It is one course that I am happy that I will never have to run. With 5 women finishing in the top 15 the women scored 42 points and beat 9 other schools. It was a strong showing by everyone on the team as they got a preview of the course that out conference championships will be held on. Even with sitting our top 5 men, the men finished 5th out of 12 schools. The men ran strong races but still making the mistake of getting out a little to slow and having to much ground to make up. We had good showings by a lot of young runners and I am sure as they get more experience the slow first mile will end. Our top runners did a workout on the course to get a feel for the course at race pace. I wish we did not have to go back.

The training for next spring/summer's rides continues to go extremely well. I have also run two times now in October. I have enjoyed a bit of this break from running. I really believe that my body in a way was telling me that I needed a break. I think I went 2 to 2.5 years without a day off from running. Now I think I have run a total of less than ten times the past month. Last week was a great week for cycling as I had a solid 6 rides. I also switched the bike from single speed to fixed-gear for this week. Today was one of my best rides to date. Totals thus far in training:

Today
32.35miles/21.33mph/01:31:00

Last week (6 rides)
195.05 miles/20.40mph/09:33:00

October (10 rides)
312.75 miles/20.40mph/15:20:00

Since start of training (38 rides)
1128.55 miles/ 20.15mph/56:01:30

I am also now prepared for raining or nasty days and the winter. I have purchased a set of rollers for the winter. They should be a ton of fun all winter.

http://www.treefortbikes.com/product/333222343505/741/Minoura-Rollers-Advance.html#navbar=pro___333222343505___741

The search for the new bike continues. A lot of research going into it. Feels like you always find something better every time you check another website. I am also searching places for getting a great fit.

Lastly, I am also going to pursue and start obtaining my coaching certification for cycling.

Training is rolling along extremely well!

Well, it is now 4 days into the 2nd month of training on the bike. The shoulder still impacts running and limits me to 2-3 days a week of 4-5 miles. I am still amazed how much the shoulder continues to be a problem given that it has been nearly a full month since the tumble.

Biking continues to go extremely well. A few rainy days have forced me inside to ride a stationary bike. It has killed me riding that thing for several reasons. Except for today, it has always felt like it was about 100 degrees in the fitness area and there is no air circulating. Today actually felt good but it is still mind and ass numbing to sit on those huge stationary bike seats. With that in mind, today I ordered some rollers for training during bad weather and the winter.

http://www.treefortbikes.com/product/333222343505/741/Minoura-Rollers-Advance.html

Last week was a very good week of training. I did get 7 rides last week with the longest ride being about 34.5 miles. For the week, I rode for 208.75 miles, 1o hours and 28 minutes or about 20mph. For the month of October thus far, in four rides I have covered 115.35 miles, 5 hours 46 minutes or 20mph. In 32 rides since I have started the bike training, I have rode 931.35 miles in 46hours 37 minutes for a 20.0 mph average. I have also been doing this on a single speed/fixed gear bike from Iro Cycles (46 x 17-18).

With some very good guidance, I have started a search for a new bike for training and racing. There are several bikes that are in the running, here are links to 2 of them:

http://www.vandesselsports.com/?page_id=25
http://www.cervelo.com/en_us/bikes/2010/S1/


I will keep you informed on the purchasing process. I am going to start it all of with a proper fit which should be a lot of fun.

11 Days Later!!! SUXC Still Rolling

This not too bad going 11 days between post. In that time, the teams continue to roll along. They both had strong showings at the Carnegie Mellon University Pre-Regional Meet. The men finished 4th out 16 schools. The only schools to beat them are all nationally ranked. The men maintain their rank of 7th in the region. The women finished 7th out 14 schools.. They too only lost to nationally ranked teams and 1 team ranked ahead of them in the region. The women are currently ranked 10th in the region. The teams are off this weekend as we prepare for our meet on Goucher on October 9th. This will be a preview of the conference course. The next major meet for the teams is Gettysburg on Oct 16th. The women's team will be honored this Saturday at halftime of the football game for having the highest GPA among all women's sports teams at Susquehanna University. They had a combined GPA of 3.48. Last week, David Haklar and Alycia Woodruff earned Landmark Conference Runners of the Week Honors and Alycia repeated this week. It was her 3rd such honor this season.

Now for the training part of the blog. The shoulder is slowly getting better and I am able to get a couple days of running each week. It is amazing how one simple fall can screw up running like that. The biking continues to go well. The month of September was a very good 1st month of training for the TdO. Last week, I included the infamous Dam Hill in the middle of a long ride.

http://www.mapmyride.com/route/us/pa/selinsgrove/586128507071378043

Unfortunately, the rain this week has forced me onto the stationary bike for 3 days this week. Can we say mind and ass numbing!!!! Who would think those big seats are harder on my butt than that small seat on my bike. Totals for the month:

28 rides
815.80 miles
40 hours 41 minutes 30 seconds
20.0 mph

I also started the search for a new road bike with some great advice. Aside from the TdO, I have some other epic rides planned for the summer.

Here is too a great 2nd month of training of TdO!!!