Helped Nick put up Supports for Counter

Today was spent helping Nick, my brother, put up supports for his basement serving counter for the kitchen. The supports are solid oak, too bad no one will see them under the granite. I cannot wait until the granite is put into place, it will be awesome! Afterwards we cleaned up the back storage area behind the kitchen area and put the old fridge in there that has two keg taps on it...The best part! We then watched the C's loose to LA, how depressing!
Go C's! Just got to keep supporting them, and wait until they come around, still the bulk of the season to go, and they were in the game, and the refs closed on the game for us...Too BAD LA cannot win on their own!

Tomorrow is class, and a soft workout day...I wish I could go to Cycle Concepts for Cyclo-Core...but...
Darn!

Before and During Pictures

Although I have not yet gotten to my ideal weight, I have posted a before and during picture. This will help me stay motivated to keep going. The before picture is with my sister ginger last summer, and the other picture is me at my brothers January 31, 2010.

REST, Poker and Bike Review...

Today is a complete rest day! Not needed but I had to pick up my brother's bike at Cycle Concepts as it had its cable changed, then off to Nick's for Poker, cigars and SCOTCH!

After picking up the bike I went to Joe's Smoke Shop and picked up a CAIN for the evening. Also bought two other cigars, a Rocky Sun Grown and my summer fav a Romeo Y Jullietta Habana Reserve Belicosa. Starting smoking the CAIN at the shop while talking baseball with Joe.

While at Cycle Concepts, Dave mentioned that VeloNews.com had a Buyer Guide recommendation on my Tommaso bike. Although I built my from the frame up, putting different components that Tommaso does not offer, they are great buys and I love mine. Read at:
Tommaso Bike Review

My bike has Shimano Ultegra SL and a compact crank with Cane Creek SR5 Brakes. The wheels are custom built Ultegra hubs with OPEN Pro rims at 36 hole to hold my weight. Where the reviewed bike had a mix of Dura Ace 6800 (A 9 speed, ultegra, and FSA Cranks) These were put on to help keep the cost down. I choose the components for look and because of the reviews. The Ultegra SL groupo is milled like the Dura Ace in a Black Anodized look, NICE! The Open Pro's are more rugged that the Wheels offered in the review at the same weight. There bike was a few ounces lighter than mine, but heck with my weight that is a minor incovenience.

Tomorrow is another light day, as I have to go to a Professional Development in Berlin in the morning. But will try to get a spin in prior, if I don't inbibe in too much scotch...

Cynergy...New Routine

Tonight I decided to forgo the bike for Cynergy Class - a combination Power Yoga and Pilates Mat Class. We entered into a new routine that engaged the obliques a bit more, and really worked the back. I really felt this workout a great deal! It is good to change things up and shock the body. Hopefully this will help. Felt a bit fat tonight though, and a bit discouraged because I have cut my proportions down to 1/2 the week at breakfast and lunch. I think this will help over time. Must have been that chicken philly I had at Elly's last night with Nick!

Tomorrow is Water Aerobics, and nice recovery workout! Sweet!

My first mobile post.
Feel good, no soreness!

Spinervals: Hillacious

Tonight we did Hillacious for the second or third time at Cycle Concepts in Rocky Hill. I was able to get through the whole workout pretty well without much trouble or post workout fatigue. We shall see what tomorrow brings. Hillacious is training for taking big and small rolling hills. There are two sets of 8 minute intervals at about 85 to 90 % Max. Then we did a progressive climb and decent from Big - 21 to Big 12 and back three times, finishing with 3 sets of big gears for 1 minute - 45 seconds in the saddle and 15 standing. Total workout including pre and post ride warm-up and cool-down was 1 hr and 16 minutes. Spinervals was about 1 hr of that. The ride was 16 miles at a maxhr of 145 and a avgehr of 121 including warm-up and cool down. 12.2 mph and 2280 KCals later we were on our way to Elly Canon's in Middletown.

My brother Nick and I then went to Elly's for Beer and a chicken sandwich with onions, hot pepper and garlic...NICE! Made a great end to a great workout.

Time Trial Spinerval #2 AGAIN

Tonight we did spinerverals #2: Time Trial Pacing that was the same workout we did two weeks ago at Cycle Concepts on a Wednesday. The last time I did it I was sore for 3 days. I do not think that will be the case however this time. I feel not an ounce of soreness tonight and was ready to do more when I was finished tonight. Tomorrow I will be able to tell more.

I am trying to eat about 1/2 of what I usually do. Today had 1/2 a sandwich for lunch. A single slice of bread and peanut butter before the workout, and homemade chicken soup and whole grain arborio rice 1/2 cup for dinner, and am surpassingly full. The rice really fills me up and is quite taste. Have enough for tomorrow at lunch now, NICE!

Tomorrow's workout at Cycle Concepts will dictate what I do on Thursday. I think I will run a core class for the 5th graders tomorrow so I can get my core workout in as well. We shall see. I wish I was doing Yoga, but that won't start up again until next week. Can't wait!

Just keep on!

Abs and Lifting followed by my first class

Tonight I tried to mimc my Cyclo-Core workout that I was going to miss because of my Health Class, "Anatomy of Addiction". The attempt proved less than successful. Apparently you cannot mimic the intensity that a group of insane cyclist offers. It was a better than normal workout due to the heat at the gym tonight and a longer than normal ab workout followed by a single weight circuit for the upper body.

After the workout, I made my way to my first class at MxCC in Middletown called "Anatomy of Addiction in order to become cross certified in Health. I need to become health certified in order to teach Health in HS because my school is becoming reconstituted this year due to our lower than normal test scores. Thanks to "No Child Left Behind" I will need to re-apply for my job this year, and want options just in case. We shall see!

The class will be interesting anyway, just wish I didn't have to miss my Cyclo-Core workouts at Cycle Concepts in Glastonbury. I really feel like it was starting to make a real difference in my posture and core strength. The sacrifices I must make...

Outdoor Ride

The Hills of Marlborough revisited this weekend with my brother Nick on my Sirrus with a new back wheel from Newington Cycle. I bought a hand built wheel that is bomb proof for my sirrus that I use for commuting to work, however it weights a ton. This is not good for the Hills of Marlborough. Made for a very tough ride, and my legs feel it now. 14 miles in about an hour on a 40lb bike, wow.

Tomorrow is an active rest day, with only an ab/weight workout before my health class "Anatomy of Addiction" I have to take to get cross certified in Health. Should be interesting but not really looking forward to it. Would much rather be doing Cyclo-Core at Cycle Concept in Glastonbury for sure. My brother took some videos during our ride today, and I will be sure to post them here.

Rainy days and Mondays all ways gets me down.

Spin class and Water Aerobics

Last night and this morning I took a water aerobics class at Healthtrax in an attempt to have an active recovery workout for my legs to loosen them up a bit while still burning calories. Water Aerobics to me is a great workout, non-impact, and if done intensely enough provides for a great core workout. Gary the leader does a great job keeping the pace up and mixing the exercises to include your complete core. 1 hr and I felt great when I was done.

This morning I did it after and hard spin workout for 50 minutes, and came out loose and recovered. The instructor I had for the spin class was so random with her ride that I had to do my own thing every now and then. I much prefer the more structured intervals of the Spinerval workouts at the bike shops. Although grueling, the are predicable and you can adjust your intensity to maintain the appropriate Heart Rate easier. I also like being on my bike, and not a stationary bike. This offers realistic conditions for training and puts me in my saddle, not on someone else's, BROOKS....NICE!

I then took my commuter bike down to Newington Bike to get a new back rim as mine had seen better days. I put on a custom make bomb proof rim which was wider than the original with 36 spokes instead of 32 and 14 gauge spokes instead of 12. This will make for a much stiffer rear section, although heavier. With my sirrus I do not worry too much about weight as it is a beast anyway. With commuter season only about a month or so away. I need to service that bike to get it ready.

Alpe d'Huez Indoor ride at Newignton! Wow!

Tonight we had a guest trainer at the Newington Bike Shop, Wesley Hart from www.thefitnesscontinuum.com. We did a simulated ride of the Alpe d'Huez of the Tour De France. This ride consisted of 3 minute intervals with 3 parts. A big change 23/19 spin for 1 minute, followed by a Big Chain 15 - 90 rpm effort for 1 minute; finishing with a big chain 12 30 seconds sitting, 30 second out of the saddle. These intevals repeated without rest 20 Times! That's right 20 Times! 20 miles - 90 minutes of hill climbing at near 85% HRMax...Wow! I will be sore for days!

Just have to keep spinning my wheels!

T

Reached My Goal!!!!!

Today I reached a personal millstone by fitting into my old skinny jeans! NICE! Although I still have about an inch to go to get to the old belt loop I used to wear my cloths at, (indicated by the crease in my belt). This should occur within a month or so. I guess I will have to set a new goal at some point. Any suggestions would be great! Just a high spot in the long journey toward a healthy lifestyle!
Just an old picture of me at my goal weight!



This is an OLD PICURE OF ME from 1999-2000 when I was thin. Almost there now about 2 more inches to go. Just cannot replace the hair., Oh well...:)

Another 75 minute aerobic ride at Cycle Concepts!

Taken an easy week, only about 70 percent max aerobic effort with a 20 minute warm up and 15 minute cool down. Felt much stronger in the saddle tonight though. Managed to spin at 156 rpm's tonight during on of the spin intervals and stayed at 150+ for about 15 seconds....NICE!

Tomorrow there will be a guest trainer at Newington Cycle. Most likely a hard workout, but will try to restrict to about a 70% effort. Will haver to use perceived exertion as I have LOST my heart rate monitor strap. Might wear my pulse meter watch, but have not had luck with it. I will order a new one on Friday, and most likely find the old one on Saturday. Man!

Just keep on Truckin' baby!

Easty Indoor Ride in Newington

Took it kinda easy tonight in Newington because I was still feeling the pain from last week. I decided to take it easy on my legs this week and work in my aerobic zone to prevent overuse injuries that I feel coming. I will be doing the same tomorrow at Cycle Concepts and again on Thursday with a quest trainer in Newington. Just have to keep turning those cranks and putting time "In the Saddle" sort of....:).. Friday I have slaited for Water Aerobics, as Gary the instructor cornered me into it tonight just before I got into the hot tub for my stretch.
Went to D&D for some cold cuts and bread for lunch. Whole wheat italian style bread, cheese at 2.99/lb, and baked ham at 3.99/lb was just the ticket. I know I shouldn't eat the cheese, but I cannot help myself at that price I bought 2 lbs and brought some for home Choley my daughter. Also bought some homemade soup which I had for dinner when I got home.

Hopefully tomorrow brings not pain, and a better sustained effort on my part. "Wheels just keep on turn'n".
T

Last Cyclo-Core Workout at Cycle Concepts

Tonight was my last Cyclo=Core Workout at Cycle Concepts in Glastonbury CT. Next Monday begins my class for cross certification in Health called, "Anatomy of Addiction'. The class does not begin until 7pm so I will have time for a pre-class workout at Healthtrax but not a class, there are non offered. But Monday and Wednesday Yoga begins again this week, so it will be a welcome addition. I was kinda hoping that there would be a cycle spin class available before class, so I could do Cycle - Core -Cycle - Core...However, this is not the case. But maybe a quick swim instead will be a welcomed change. We shall see.

I still feel the effects of overtraining last week in my legs, and need to moderate the intense workouts better. Too much anaerobic activity is not good for these old bones.

Trying to get my app running with asp.net 4.0 on Windows Server 2003 today was quite a chore. I still have not been able to get it to work, but never say die is my attitude. I have a post in the forums on asp.net, so we shall see what we shall see. If not I will get one up and running with 3.5, no biggie. All my other apps are in 3.5 so I know that works out of the box.

Tomorrow a ride at Newington Cycle, hopefully aerobic, but not much chance of that.

Another Rest Day

Having felt over training effects in my legs for a few days, I have taken today as a complete rest day. I took my Specialized Sirrus Sport in to have the spoke fixed at Cycle Concepts in Rocky Hill, and went to Joe's Cigar Shop next door to get a new smoke. I decided to try a different type of CAIN than I had smoked previously, so I bought a CAIN Maduro Torpedo in 6 X 54in size. Had a chicken breast on a Spinach salad, then lit it up. I really like this cigar. Nice smooth sweet taste with complex flavors with a creamy finish, Fantastic Smoke!

You can view the pictures on Facebook at:
http://hphotos-snc3.fbcdn.net/hs187.snc3/19466_260804388685_519543685_3217521_277535_n.jpg

Outdoor Ride

Today my brother and I tried to ride outdoor, but my sirrus broke a spoke about 2 miles into the ride and we had to turn around for home. The weather was perfect and it was too bad the spoke broke. Cannot figure out whether it was broken already and got worse, because I heard a ticking sound from the get go. I will have to take it in to get fixed when I go to Newington Cycle on Tuesday. I am sure it will not cost too much, it is just a pain. Prior to the ride, I did get a ab and shortened lifting workout in at the gym while Nichole was testing.
After the ride, Nick and I had a scotch and a beer in the barn. NICE! I retried a Exile and it had a almost vanilla cream taste in the finish. Fantastic Smoke!

Me of Old

On Facebook the other day, a high school friend asked us to use retro pictures of ourselves, which I had none of. Today I was looking through my drawers at work, and found an old picture from College that one of my prof. in the picture gave to me. I then scanned it at work, and uploaded both that picture and a cropped version. Hope you enjoy them. Wish I could look like that now, but sorry no hair...and...



This was me when I was riding everyday, and swimming a mile a day. I never was a runner. Training took much less effort then to yield quite a bit more results. I am still feeling the effects of my Wednesday workout, today and it's Friday.

Yoga Night - Active Rest

Tonight our Cynergy instructor was sick, so FRED (Old dude) held a typical beginners yoga class, which was just fine with me! After two hard anaerobic workouts in a row, and easy night was welcomed. I went into Healthtrax sore and tight, and walked out feeling much better and strong. Having a diverse workout schedule will hopefully help me prevent overuse injury, and keep my fibro away.
Tomorrow bring swimming, abs and weights to round out the week with Saturday being Spin class.

Big Gear workout~50 minutes

Tonight was strictly a big gear workout at Cycle Concpets in RH - pushing Big ring up front and 12's in the back both in and out of the saddle sets of 5 minutes - WOW! 50 minutes long. After a time trial workout last night, this workout should have felt like death, but I was ready for a spin afterwards. I think I may get in another ride tomorrow in place of the usual core workout - Cynergy. We shall see what tomorrow brings...

1 hr Time Trail Spinerval Workout

Tonight's training was a Spinevals #2 - Time Trail 1 hr workout at Newington Cycle. A combination of Big Gear - Single Leg, and High Cadence Workout in Anaerobic Threshold. Soreness being the end result, so we shall see what tomorrow brings. I finished with my usual Hot Tub Stretching Routine holding each pose for 20 secs., and a end of the evening Sam Winter, NICE!

Cyclo-Core at Cycle Concepts

Tonight was a great core workout at Cycle Concepts. Having done this workout for a month, I can now begin to feel an increase in my core fitness. The first week I could not even begin to finish each exercise without resting. Tonight I was able to get through them without quitting and was able to increase my intensity quite a bit. The only problem now is that after next Monday I have to take a class on Monday nights and can no longer do it during class. I will have to workout before at Healthtrax or at home. DARN!

Complete Rest

Today was a complete rest day due to the early Celtics Game I decided not to go to the gym. This is probably a good thing, but I feel guilty.

Workout and Homemade Fresh Pasta!

While I let my fresh pasta proof, I thought I would let everyone know about this mornings workout. I began the day by doing a mini circuit with 4 exercises on the Universal Machines: Bent over chest flies. Cable Bicep Curls, Rope Tricep Pulldowns and Ramboid Rows. This mini circuit was complete 3 times little or no rest between exercises or sets. After lifting I did a 1 hour and 5 minute Spin Class with a 20 minute warm-up. A Shortened Ab routine followed, no Nautilus Machine Ab Exercise. Finising a usual with my Hot Tub Stretch (Yoga), I now feel great.

Nichole and I broke out the pasta maker, and my semilina dough is now resting. I think I will make a nice red sause with mushrooms and hot peppers to go with it. Nichole will most likely want Olio. I will freeze what we don't eat, as usually a batch makes about 2 pounds.

Tomorrow is swimming, abs and Shoulders.

T

Abs-Weights-Swim

Nice easier passed workout tonight. Started with an good ab routine, then proceeded with my weight circuit, and finished with a 20 minute swim. Finished the workout in the hot tub. This felt good after at the end of the week, and helped with muscle recovery. Although I lifted sort of heavy, for me anyway, I do not repeat any one exercise but do 2 to 3 different exercise per upper body muscle group. I think during the March-April 8 week period, I will try to concentrate on chest - back - shoulders doing mini circuits on alternating days.

Tomorrow bring another spin class at healthtrax. I had to sign up for both session because I am second on the waiting list at 7am. The 9 am class was wide open, so I may go in early and if there is no room, do another ab-weight workout with a mini cuitcut of concentrating on chest - rumbaed - triceps as these are little used in cycling. I will also mix up my ab workout with different exercise to confuse my muscles.

Just have to keep on keeping on.

T

Cynergy!

Today was an active day of rest so I enjoyed Cynergy without having ridden first. I am beginning to notice the flexibility gains from the Cynergy Class and my Hot Tube Stretching routine. Only a couple of months ago I couldn't even grab my hands behind my back, and now I can grab and lift them about 4 inches off my back. I also feel my handstring becoming looser, but my calves are still tight

Yesteday I singed up for a class to help me become cross certified in Health, and will have to change my routine as of January 24th. On that Monday I will have to do my core cycle routine at Healthtrax somehow proir to class, and begin my workout at around 4:30. I have already changed my workout on Thursdays due to the highly intense training on Tuesdays and Wednesday, Thursday is now an active day of rest with Cynergy. I had planned to swim prior to the class, but for family reasons I could not today.

So as of Jan. 24th I will be on the following weekly workout schedule:
Monday: Core and Weights with a swim at 4:30 PM. Class at MxCC at 7:00pm
Tuesday: Cycling at Newington Cycle at 6:00 PM
Wednesday: Cycle at Cycle Concepts at 6:00 PM
Thursday: Swimming and then Cynergy at Healthtrax at 4:30
Friday: Active Rest: Core and Weights with a short ride (20 minutes sub max) at 5:00 PM
Saturday: Spin Class at Healthtrax at 7:00 AM.
Sunday: Active Rest: Swim - Core - Weights at 9:00 AM

Add in Yoga for 20 minutes on Mondays and Wednesdays at School, and this should provide me with a good diverse finish to the winter training.

Wish me luck!
T

1:06 minutes of Hills: Spinervals

Tonight after registering for a class at MxCC in Middletown, I went to Cycle Concepts in Rocky Hills for 1 hr of Hills; Spinervals volume 24. Two nights of intense workouts has my legs depleted but feeling strong. Tomorrow will bring an active day of rest with 30 minutes in the pool and then Cynergy class for another core workout. (Much needed by the by). The good news was that both cycle workouts were much different in their structure of intervals to rest. Tonight were longer bouts with longer rest, and last night were short rest to work ratios with more sets.
I have to just keep on keepin on.

50 min. of "Lean and Mean" Spinervals

I went to Newington Cycle last night to cycle training indoors. The group decided to do a 50 minute Spinerval Session called, "Lean and Mean". These sessions included both large chain ring X 12 progressions and High Spin Rate intervals, but there were no long duration intervals (aerobic in nature), but Troy gave us plenty of rest. Troy is the Spinerval coach on the DVD's we put in the Big Screen. There were a lot of newbies last night, making their new year's appearances. Parker left for Texis to ride outdoors, and the rest of the 10 +- riders were long term riders. The newbies had that stuck in the headlight look on their faces about 10 minutes in. Like, what did I get myself into here. I remember that feeling, although the first session were light compared to last nights version. Several of them had to get off their bikes to 'Adjust' or whatever a couple of times during rest periods. For me, it was a nice affirmation that I am more fit now than when I started. By spring I should be "Lean and Mean"...:-}
T

Cyclo-Core Workout

Last night was another edition of Cyclo-Core bicycle specific resistance and core training at Cycle Concepts in RH, CT. As I continue to progress I am able to finish more routines without failing, but still have some ways to go to finish all of them. By the end of March, I should be good to go. Tonight is indoor training in at Newington Bike. Hopefully aerobic training as I know Wednesday is Hills.

Active Rest Day - Swimming

Took today as an Active Rest day, so I decided to swim for 20 minutes. I choose to swim the breast stroke because it uses the completely different muscle groups from those I use when cycling. The movements of the arms promote chest and back expansion as well as lengthening of the torso. The lower body is a adduction, mostly, of the thighs and a rounding motion 'abc' of the ankles. The complete stroke is like doing full body crunches and works the entire core. It just so happens that the places where I have the most 'fat' left is in the areas where cycling is not focused on, and the breast stroke is. I will be trying to get more swims in over the next month or so. Moving from 1 to 2 swims a week to 3-4 swims. I will also try to build my endurance from 20 to 45 minutes over time, (time permitting of course).
This should help with those problem areas, HOPEFULLY!

T

Saturday Spin

Today I was still feeling the effects from as long ago as Wednesday, but made it to spin class at Healthtrax anyway. It was a somewhat moderate workout for 45 minutes but worked for me. I then went upstairs to lift and do my regular ab workout, and of course my HOT TUB stretching routine. My legs now feel strong and great, ready for a Hard days to come...

Happy New Year!

On this New Year's Day, my son Brian and I got to go to Healthtrax together, and enjoy a workout, albiet an easy one. I still felt a bit sore today, so another active day of rest is probably a good Idea. We then went to the Mall and bought a pair of sneakers for him that have the Nike+ system for his Ipod. I have written about the Nike+ for pelink4u.org before when I bought it some 3+ years ago. His girlfriend Stephanie also was able to get 3 pair of new shoes and Dieshmann's.

My New Year's resolution is to eat only non-processed foods and reduce the portion size especially with regard to protein in my diet. My overall goal remains the same until I reach it, but needed to make alterations to my diet to make this happen a bit quicker.

My dad is a vegan, and eats nothing with eyes or has a a mother. I am going going to go to that extreme, as I still enjoy the meat in my diet and don't want to loose muscle mass in the process of loosing body mass (FAT). Although it may take me twice to three times as long to loose the weight, I do have the time!

My dad gave me two books on the effect of the vegan diet on Heart Health: I am halfway through one of them, and some interesting data from various studies is used to justify the need for this extreme measure of those patients with heart disease. so far the book has provided no additional insights into heart disease other than what I knew already, and uses mainly empirical data to support the books premiss as of this point in the book.

On a less healthy note, I share a cigar after dinner last night with my brother, brother-In_Law Bobby and Frank (Bob's neighbor) . My bother and I smoke a CAIN by Oliva Robusto. this cigar is currently my new favortie smoke! It has a medium full body with plenty of flavors that show themselves throughout the cigars long smooth smoke. The almost creamy finish is wonderful and can be smoked all the way to the end without the harshness that ruins most other smokes. We were relegated to Bob's garage, and it was extremely brisk outside, but NICE! It may also have added to the extremely long white ash the cigars provided. The following pictures were taken via Frank's iPhone.



Am now going to take a week off of smoking Cigars, and only have one a week for a while. Although this is not my NY resolution, I think it wise.

Here hoping everyone has a healthy happy NEW YEAR!