Indoor Ride at Home

Well today I tried to ride a recovery ride indoors on my new Blackburn Tech Fluid Trainer, but couldn't find my DVD.  I tried to ride while watching TV, but couldn't muster the effort. Road about 40 minutes and quit.  I really just wanted to log a short ride anyway at a sub maximal effort to help burn some lactic acid after yesterday's marathon workout.

Watching the US-Canada Hockey game is very exciting in the 3rd.  The Canadians just look like they are more determined and quicker to the puck right now.  Canada's D is doing a nice job in transition and along the boards.  US needs a break!

Two Spin Classes and Basketball...

Today I went to the 7 am and 9 am spin classes taking a rest between (115 minutes total on bike time), then did a quick ab workout with a complete upper body circuit on the Nautilus; followed by 1 game to 15, 3on3 1/2 court Basketball.  Felt weak in the first spin class as I did not get a chance to warm-up first, but felt good in the second, with no legs and therefore no shot for BB.  

Went to SS and got a rotisserie chicken for lunch...mmmm.   Am going to have a greek salad for dinner with the left over chicken...NICE.  No starch day...

Am going to do a recovery ride on my new Blackburn Tech Fluid Trainer tomorrow, Hill of Tuscany DVD - Cycle-Core workout.  Should be fun.

Just keepin on...:)

Needed to STRETCH....

Or was it just a need to be in the hot tub again...Hmmm, maybe both!  Woke up this morning sore and tired after 3 days of hard riding indoors.  Also, because last night I found myself not being able to do my normal stretching routine in the hot tub because too many persons were in there.  So this morning I went and got a nice stretch in doing my whole routine holding each poise for about a minute each....NICE...Feeling much better now.

Friday is my long day at work, having no prep period and mostly younger classes, so I am on stage all day.  I might do aqua aerobics tonight, but doubtful.  I would rather go out for a pasta and beer!

60 minute Spinerval: "Hillacious"

I decided to go back to Newington Bike for a third ride in a row this week, mainly to get my new trainer, ( A Blackburn Tech Fluid).  I bought it tuesday, and used it during my ride, but the bearing weren't packed right and was extremely loud.   John let me exchange it for another one tonight so I decided to just ride instead of my usual Cynergy.  I really felt this one in my legs even though I kind of took it easy workout only in the 120's ExHR until the last 10 minutes were I pushed it.

The least satisfying part of the workout was not being able to do my hot tub stretch.  Although I got to take a hot tub there were too many people to do my usual routine.  I might just go in early in the morning to do it depending upon how my legs feel in the AM.

Tomorrow is an active day of rest...finally!  I plan to do an aqua aerobic class with GARY.  Gary told me he had two woppers last night and two for lunch today...Man....He is committing suicide.  I, however, made a homemade chicken stew...NICE!  Cooked for about 3 hours on the stove will I was out, and was just perfect when I got home....One Bowl and am good....:) Maybe!

Watching the C's right now against the Cavs...UP 13 and Nate lookin' Good!

Big Gears, Abs and Weights

Prior to my workout I went to Berlin Bicycle to have Scott tweak my gears that were skipping...then went to Joe's for a cigar (Joe's Cigar Shop on Facebook) and conversation with Lisa...Smoke a A. Fuente Cidar wrapped Maduro 4 X 40...

At Cycle Concepts tonight we did a tough workout again, two in a row...NICE!  60 minute Spinerval: "Big Gears".  This was all Big Cog in Front and 12 in back ranging from standing 45 secs./15 sec sitting X 4, then 3 X 1 minute sustained at 90% Max/ 1 minute rest. then Back to 50 Standing/10 sitting X 3, Finished with 4 short 20 on/ 1 minute rest with a 5 minute cool down.

After Cycle Concepts I went to Healthtrax where I did my ab workout and 1 circuit of upper body weights followed by a LONG HOT TUB STRETCH. ...NICE!

Am going to finish the night with a Whole Wheat Pasta dinner with veggies and Chicken Breast (2 oz)...LOVE IT HOT!

Ahhhh Sleep!...New Memory Foam Mattress Pad! NICE!

Last night I bought a new Memory Foam Mattress pad, as my old one way bunching up and causing me sleepless nights. Last night I got to sleep just fine, and did not move all night...Feel GREAT today!

Spinerval: "Lean and Mean"

Well tonight was another indoor training session at Newington Cycle where we did Spinervals: Lean and Mean (60 minutes at near anaerobic threshold). This session was a Leg buster with shorter highly intense intervals followed by a main set of Progressive->Regressive sets.

This was the first session on my re-fitted Tommaso, after Scott from Berlin Cycle reworked my bike this weekend. Very comfortable tonight that translated into greater power in the saddle with much less shoulder and hand fatigue. Really felt like I could have road much longer when we finished, which was a nice feeling. Only thing, which Scott had warned me about, was that the new cable stretched and I need to get the rear Derailleur adjusted. I will bring it to Berlin tomorrow before my ride at Cycle Concept for the adjustments. Love the new Short Reach handlebars, and I can now ride in the drops much easier and comfortably.

I of course went to HealthTrax afterward for my HOT TUB STRETCHING ROUTINE, which I sincerely believe is the most beneficial part of my workout. It really helps me recover, and has helped me increase my flexibility 10 fold, (although it is still suspect). The whole routine takes about 1/2 hour, and feels great! One day I will have to document my routine for posterity.

Once home, I made a Spinach and greens salad with fresh Jalapeno peppers. The peppers were so hot my lips are still burning an hour later.

Tonight was my first night working out in XL Bike Choths! NICE! They even fit! LG Bibs with a Nike Base Layer, and base 8 shirt. Really Confy and tight enough to feel the conpression in the legs. My XXL shorts had lost that feeling. Still have a bit of a belly, but that will come,....HOPEFULLY....

A bit of a reflection here: Having been Obese with many health conditions that Doctors would have perscribed many drugs for to now where I have little or no symptoms is a great feeling. I believe tonight I was working harder than any other rider at the shop. Looking around I saw no one maxing out on sets, and suffering through them... I just got stronger as the workout progressed. NICE!

Just keepin' on!

Two 30 Minute Spin Classes, then GEAR!

Today there was a fund raising event at Healthtrax to support several members who either recently died or current have Pancreatic Cancer. So we could pay to participate in various classes. There were two Spin Classes in a row offered and I took both. Kathy is a great instructor, and keep the pace very high today. We did 4 sets of Hills -> Spin in both sessions with no rest! She wanted to challenge the class because it was only 30 minutes long. Doing the whole hour was awesome! Thanks Kathy!

Afterward I went shopping at Cycle Concepts and bought two 1/2 price Fleece Bike Pants for about 12 bucks each, and a pair of Pearl Izumi Pro Bibs. Now I have 3 sets of Bibs for the season ahead...Love them. Next went to Marshall and bought new Lycra performance base layer boxer briefs and two new wicking shirts for 8 bucks each. The shirts are for under the bib straps so as not to chafe. Need a couple new bike shirts but will wait for sales on Nashbar or Performance for those. I might buy a couple new Specialized shirts, as they last forever.

Tomorrow is a rest day...Not wanted but I have class...:(

Spin, Basketball and Bike Fitting

OK today was an intense day. I started the day with a 65 minute spin class, then did a quick ab workout, and one circuit of upper body with heavier weights, followed by a short but intense game of 1/2 court 3 on 3 basketball game. We played it to 15, but seemed like 100. Had to play against Nate, who is about 6'1" and a beast on the boards. The one great thing is he doesn't move much, and gave me the chance to run him off picks and enabled me to get my shot off easily. The only drawback was that the toll it took to block him off the boards, and his elbows when he tried to post me up. We did win the game though, and I make the final shot....NICE!

Afterward I went to Berlin Cycle for a fitting prior to the outdoor season beginning. They just built a new fitting studio, and Scott did a great job. He measure my flexibility angles, my inseam length, kneeling inseam length, and the length of my foot. I then got on the bike: First moving the seat down to 46mm and we leveled the seat: Then we measure the knee to pedal angle, which showed I needed to move my seat back a bit. I then needed a new stem and handlebars to move me up and out. Scott put on a 16 degree specialized aluminum stem and specialize short reach bars. This put me in a very comfortable position, and I hope leads to longer stronger rides.

I also bought new shoes, Shimano 131 because my Vittoria's are too big, a pair of specialized bib shorts, and Scott is going to put new handlebar tape and new cables on the bike. I had him put new cables on the bike so he would have to adjust the bike for the season start. I still have to buy new tires, Gatorskins, but won't put them on the bike until its road time. The only drawback is the loss of my WCS Carbon Stem, which gave the bike a soft ride at the bars, but with a carbon fork, that should be OK. If not, will be replacing the Specialized with a Carbon Stem for sure. I will be looking for one anyway....Like the look!

Tomorrow is another ride day, Spin, because Healthtrax is having a fund raiser, and offering a spin class on Sunday...NICE!

Cynergy and the Sauna

Well, I finally made a choice between Cycling and Cynergy, and because I did not do it last week or monday, I choose Cynergy. Now that it is done, I am glad. Abs are feeling the workout some, but that's a good thing. After cynergy, I started the hot tub stretch, but figured I just did it in Cynergry, and choose the Sauna. I spent about 1/2 hour in the sauna, and left a puddle on the step. I don't usually like the sauna, but it felt great tonight. Maybe that is because I took Bekram Yoga (hot), and anything is tame compared to that.

Tomorrow is an active day of rest, and am most likely going to do Water Aerobics or Swimming. Saturday bring Spin and Basketball. Then Sunday is a special day at HealthTrax, with a Fund Raiser going on. I signed up for two spin classes. NICE! Sunday is usually a active rest day, but that will be Monday now. Good!

Keep'em turning!

Spinverval 27: Threshold Test - Triathlon Training

Well after a force snow day of rest yesterday, tonight was an serious workout at Cycle Concepts in Rocky Hill. We did another Spinerval Tape (27) called: Threshold Test - Triathlon Pacing. This workout was intended to Push your limits and reach your anaerobic Threshold depletion level. The workout started with the usual 3 set warm-up 30 seconds on 30 seconds off Big - 15, followed by 2 minute rest, then a Hard 3 minute depletion set at Big - Choice (15+-), 4 minute rest, followed by a 20 minute depletion set at Big - Choice (15+-) at 90 rpm (Your zone). I did the first 10 minutes at around 85 rpm - 134 AvgExHR, then picked up the cadence to 90 - 95 rpm for 5 minutes at 140-144 AvgExHR, then two minutes at 100 - 104 rpm at 150 - 155 AvgExHR. Finishing the last 3 minutes at 105+ and building to a MaxExHR of 160 bt/min. The 160 being a personal best high ExHR. Prior to the workout, I went to Healthtrax to do a quick ab workout and 1 circuit of upper body weights on the hautilus using fairly heavy weight for me try to reach fatigue at 10 rm. Went back to Heathtrax afterward for my Hot Tube Stretching routine, which was great!

Tomorrow, because of the forced off day on Tuesday will be another ride at Newington Bike. We shall see. Missed my Cinergy class last week, so maybe not. A recovery workout may be what is needed, we shall see what tomorrow brings.

Came home to have Nichole's Pasta with Chicken Sausage and mushrooms...Pretty darn good for her first time! (I did help though)

Well while we deal with the snow, Nick, my brother is riding outside in Florida this week, having rented a bike for the vacation week. LUCKY DUCK!

Keep on Keepin' on!

T

No Core...Boo Hoo! But BB, NICE!

Well I did not have my class tonight and was excited to do my core class at Cycle Concepts, but no one showed except me. So I went back to Healthtrax and played about 45 minutes of BB 1/2 court. Felt good and stopped early even though I won and could have stayed on the floor. My shot was falling unlike Saturday, and felt like I was moving well and thinking the game. It was a good second choice. Would have rather done both, but HEY... Beggars cannot be choosers. Before playing BB, I managed to get in a core workout, and 1 circuit of upper body exercises on the Nautilus machines. This did not make up for the loss of Cycle Core but chose.

On a positive note, got to see an old friend back at the gym, STEVE a shout out! Keep it up, or at least until the baby comes. Want to see you back on the court!

T

A Quick Swim and Boken Key in Ignition!

Well today I decided not to go to Bekram Yoga (Hot Yoga), because I am doing the Core Class tomorrow at Cycle Concepts and just didn't feel like depleting my body again right now. So I went to Healthtrax and swam for about 25 minutes doing a breast stroke warm-up, 4 intervals of 2 laps Trudgen Crawl -> 2 Laps Breast. Felt really strong in the water. Finished with a long hot tub stretch, which as you know is my favorite part of the workout, and what I think is the most beneficial. This being my Active Rest Day, I did not do any core or lifting, will save that for tomorrow.

Upon exiting the gym, I tried to start my son's probe, which he had broken part of a key off in. Using 1/2 a key, we have been able to start the car, but today the rest of the key broke off right at the start of the ignition cylindar. I have to go back and try to use a par of tweezers and needle nose plyers to get it out. There a bits of it sticking out enough to try. If it works I will have to take it in to get a new ingnition switch installed. Big Bucks...

Wish me luck!

Spin and BB at Healthtrax

After a complete rest day yesterday, this morning I did a Spin Class at 9:00 am, the did a little core and one circuit of upper body exercises on the Nautilus Machines. This was followed by an hour of 1/2 court hoop 2 on 2 then 3 on 3. Did not bring my A game today, and we played poorly, but still nice to be out on the court! Never thought I would play again, without the risk of a coronary, but I enjoy it once a week. I believe any more than that and my body would break down. I stopped a game before eveyone else, and am glad I did. My muscle still feel good, albiet tired, they are not sore.

Tomorrow, I am not sure whether I will go to bekram Yoga or not, last week just about killed me. If I go, I will drink water all morning prior, and take water, and my electrolite solution with me. I will also bring 3 towels, so I can interchange them, and have one to wipe off with after that doesn't stink.

Monday I get to do Cycle-Core again at Cycle Concepts in Glastonbury, and am really looking forward to that after not getting to do Cynergy this week. I do feel choosing cycling over yoga/pilates was the more beneficial choice.

Not sure what I am in the mood for tonight, maybe homemade pasta in a garlic sause...NICE!

Sprinerval #10: Ride & Stride

After not being able to workout yesterday on the bike, I couldn't help but want to ride tonight. So I went to Newington Bike to get my fix. It was just John and I tonight, but I was able to get a decent workout in just the same. We did Spinervals #10: Ride and Stride, which is a Block Training video for Triathletes. There were three sets of two base intervals: The first interval was a 10 minutes long with 2 minute progressions starting at Big - 21 and progressing to Big - 15. Then a 2 minute rest followed by a 5 minute regressive set from Small - 15 to Small 21 in one minute segments. The entire workout with warm-up and cool down was 70 minutes long. I did not have the dehydration effects as with Tuesdays workout, and finished strong.

Before the ride, I went to the gym for an hour of abs and lifting. I managed a complete Ab workout, one circuit of upper body exercises on the nautilus machines, and finished with a 3 sets of a mini circuit on the Universal cable machine consisting of Cable Fly's, Tricep pulldowns, cable rows, and bicep cable curls.

After the workout I had a Spinach salad with a 1/2 chicken breast...NICE!

Keep on Keeping on!

Forced Rest....Snow Day

Well today was a forced day of rest from bike training due to the bike shop and gym closing due to the snow storm...Darn! Might be good, but I still wish I could ride. The snow is still raging outside, and I find myself wanting...Might ride my recumbent bike some, but I doubt it. Just lost my motivation for tonight. Tomorrow I will have to decide between riding again and Cynergy class, we shall see what my legs feel like. I wish I could do both, but there is a time conflict. Most likely will go to workout first and then ride....But who knows.

Tomorrow bring another day...Shoveling may be enough of a workout, we shall see.

Spinervals: Lean and Mean!

Tonight on Bike workout at Newington Cycle was a Spinervals: Lean and Mean workout consisting of short hard intervals with medium to big gears designed to burn calories in a near Lactate Threshold Level: 85 to 90 % MaxHR. After the Hot Yoga with left me dehydrated, I had calf cramps tonight and the workout was tougher than usual to get through. I need to remember to drink more water during the day tomorrow before my second ride of the week to rehydrate properly.

On a positive note, my new/used saddle (Alliante) was a success, as it was very comfortable. I had to lower the seat a bit, but had the angle of the nose dead nuts. I was able to ride most of the workout with constantly moving my butt around the saddle to find a comfy spot. The only difference is that I have to get used to where the saddle contacts my sit bones. The Alliante is slightly narrower than the Brooks Pro I did have, but I think it is the right move: Only time will tell.

Tomorrow we are suppose to have a Snow Storm, and may not get another ride in this week. If so, I will ride on Thursday instead of Cynergy Class. I could really use the day off.

Keep on Keeping On!

Active Rest Day and Class

Tonight was an active REST day where I did a ab workout and a one set circuit of complete upper body weight machines before going to my "Anatomy of Addiction" class. Tonight we talked about Assessment and Treatment Plans for our case study. Interesting and a bit of an Affirmation. The Behavioral Treatment Model of: Goal Setting -> Objective Setting -> Steps is similar to my Fitness 1st Cycle for improving students physical fitness. Assessment >Goal setting > Physical Activity Planning > Logging and Journaling Efforts toward goals and Plan Adherence > Repeat. Knowing the parallels makes legitimizes the process even more. NICE! Originally I had based it on the cycle for effective instruction, but this works too...

Pasta Primavara over Whole Wheat Ziti

Just cooking up some pasta Primavara with Chicken over Whole Wheat Ziti before going to the gym and then class at 7 pm. Wish I was going to Cyclo-Core Class, miss it, but get to go next week due to Presidents' Day.
The day after Hot Yoga everyone said I would be sore, but not really, I guess Fibro pain trumps all other pain. I am a bit tired today, or worn out, maybe not enough water and am dehydrated. Washed my cloths on the Sanitary Cycle in my front loader, and they came out smelling much better...Fhew!
I am going to try to do an ab workout then lift a bit before class tonight. I can never match the intensity of class though, and am missing that core fatigue that I crave after eating way too much at Sloane's super bowls party.
Then off to class to learn more about the effect of certain drugs to the body and treatments. Yeh Ha....:(

HOT YOGA....Wow!

Today I went to Bikram Yoga in Glastonbury, CT for HOT YOGA. Man it's like yoga in a sauna for 90 minutes. When I finished my towel that I covered my mat with was soaked, as well as stinking to high heavens. I have never sweat so much in my life. Going to add to my weekly routine on Sundays. I bet I lost 5 lbs of water weight. About an hour now afterwards and feel great after downing a whole G2. The exercises were similar to those I do on Thursdays during Cynergy, but had to hold the pose much longer. The missing piece from Cynergy is the HEAT! Glad of that actually. The missing piece from Bekram is a Core Routine and am glad of that too. Mixing up my routine is good, and makes my body have to work all that much harder to compensate, which hopefully will help me reach my goal.

Just keep on keeping on!

My Fizik Alliante XM Saddle Arrives

My Fizik Alliante XM saddle has arrived and is mounted on my Tommaso ready to ride! Can't wait!

New-Used Saddle, Spin and Basketball...YES BB

Today I went to the gym at around 8:00 am, and started with a quick core workout and a single set circuit of upper body weights on the nautilus machines. I then took spin Class at 9:00 am, and road for about 70 minutes, nice hard workout! While waiting around of my sister so I could give her the beer I bought for the party tomorrow, Fred came up and asked me if I was ready to play basketball, so I went home and got my NIKE's. I played two games sitting out in between the two. Did not really get too fatigued and not problems physically, although I will feel it tomorrow. Finished with a luke warm tub stretch out near the pool area, because the one in the hocker room was down for the count.

I then went to DD for cold cuts, crushed tomatoes, pizza dough, bread and of course produce for my morning fried/steamed pototoes with veggies...Yummy!

When I got home I found my new/used bike saddle waiting for me, a Fizik Alliante XM.

2010-02-06 Fizik Alliante XM Saddle

Tuesday will be my first ride on the saddle, and I cannot wait to try it. I think it will look hot in white with my black and white color scheme.

Tomorrow I am going to try HOT Yoga in Glastonbury after a couple of friends at the gym recommended it. I look forward to the challenge before super bowl...

I have no preference who wins, just hope for a great game!

Cynergy!

Tonight's workout consisted of another cynergy workout at Healthtrax in Newington CT. The new routine is a great regenerative workout after hard cycling. It consisted of a lot of hip and ab workout with lower back and chest work. After a day of moving computers from one classroom to another, this workout was just what I needed. Combine that with a lengthy Hot Tub stretch felt great!

After the gym I made a great spinach salad with 4oz of Chicken Breast in my black 30 yr old cast iron pan with hot peppers, and ginger...NICE!

I am taking tomorrow off, and going out for a drink with a friend at work, a Scotch and a beer is just what the doctor ordered!

Keep ON!

Time Trial Palooza

Tonight at Cycle Concepts in RH, we did the Spinerval workout - TIme Trial Palooza which was 60 minutes of long sustains near maximal efforts for 60 minutes. The workout consisted of the usual warm-up sets (3 X 1 minute/1minute at big-15) The first set was 20 minutes at 90+ RMP - Near Anaerobic Threshold (85% Max) followed by 5 minutes rest. The second set was 15 minute a bit harder at Near 90% HRMax, then 10 minutes and finally 5 at 95% HRMax. Wow!

After last nights Hillacious my legs are toast. Nick and I then went to Michael Angelo's were I had Pasta Premavara with Hot Peppers. It was really good, or I was just really hungry. Did not have any bread though.

The C's were playing so I went straight home without my usual Hot Tub Stretch, so I may go to the gym to Stretch in the AM. We will see how I feel in the AM.

Just keep on turning those wheels!

On a side note, maybe it was the fact that I knew the new saddle is coming but the brooks hurt tonight! Hopefully the new saddle will help!

T

New - Used Alliante XM Saddle

Well I finally found it, a USED Alliante XM saddle by Fizik to try out. Thought I would try a used one before spending the extra cash on something I might not like. I found it on Ebay for 45 bucks shipped...NICE! The reviews have been raving about this saddle, so I thought I would give it a try. Stay tuned for the test ride...

Hillacious Again

Last night at Newington Bike we did the Spinerval Workout - "Hillacious" for 60+ minutes. Today I do not feel any muscle soreness, which is awesome! After the ride I went to Healthtrax and did a Core workout, one circuit with heavier weights, and then my usual HOT TUB STRETCH/YOGA. NICE!
After I had a spinach salad with grilled chicken breast from Vito's and a beer...

Tonight will be at Cycle Concepts for another ride on trainers. I look forward to the challenge!

www.pelink4u.org Article Published

Today my personal story about my quest to become lean again through cycle and how I use online logs, blogs and journals to keep track was published on www.pelinks4u.org. pelink4u is the 3rd most viewed Physical Education website on the www, and I am one of the Technology Editors.
You may view the article Here:
or at http://www.pelinks4u.org/articles/tomassetti0210.htm



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