Well I took yesterday off, mostly because it rained in the afternoon when I was suppose to ride with my brother Nick in Marlborough. However, the day off was a good thing. Today was a hot mid day ride out through Cromwell, about 21 miles at 15 mph, mostly flat. The Last 5 were slow after I stopped in at Cycle Concepts to cool off and use the bathroom to dunk my head in the cold water. The first 15 or so miles were at around 17 mph which for me is very fast.
I have come to have an afinity for cycling socks and bought three new pair in white today. I just love the feel of them on my feet. I wear them everywhere now.
Going to make some pasta sause for dinner with pesto in chicken sausage from D&D market.Yummy.
Might go to Cynery tonight and might not, we will see how I feel then. Having ridden in the heat, not sure I want to push it today or not.
Tomorrow is a group ride, and the weather is supposed to be perfect.
Tuesday, June 29, 2010
Sunday, June 27, 2010
Long weekend in RI
Spent this long weekend playing golf, working on the Egg, and Riding in RI. Summer is great!
Wednesday, June 23, 2010
Abs and Chest workout, and a Cycle Concepts Group Ride...
Well today was a full day for sure. Started off with cleaning my bed room. Getting rid of the old rug, and moping my floors. Getting rid of the dust bunnies and such under the bed will hopefully lead to a more restful and healthier night's sleep.
I then went to the gym and did a quick ab workout before doing a single circuit of weights adding a few more chest flies. Because of my riding I need to focus on doing at least three different resistance exercises when working out my chest to bring everything back into symmetry. Riding works the shoulders back and triceps, so overcompensating the opposite muscle groups helps relieve stress on those joints.
After the gym I went to lunch at the Polish National Home in Hartford with one of my former Student Teachers, Dustin. Dustin just got back from China, where he teaches at an American school over there. He is headed to Switzerland to take classes for his master next week. Must be nice!
I then road to Cycle Concepts in RH for a group ride. We cruised by the TPC where the Greater Hartford Open is being played, then through Berlin and back to Wethersfield. It was a slow steady 14 mph for 25 miles. It started out as a C group ride, but 5 of us broke off and after the first 10 miles picked up the pace through Berlin. We had to slow down and wait several times for 1 of the group though which cost us speed. My usual B group road out to the Reservoir, which I did Monday. So I decided to bug out and ride a more mellow ride, as my legs felt a bit tired going to the shop.
Came home and grilled a chicken breast on the BQ...NICE!
Tomorrow will be anothe ride in Chester, as I am going to RI to play golf in the afternoon, baring no extreme weather. Although I enjoy golf, I am less enthusiastic about playing these days. But would like to tie it up just the same, as I have not played since my trip to Florida in March.
I then went to the gym and did a quick ab workout before doing a single circuit of weights adding a few more chest flies. Because of my riding I need to focus on doing at least three different resistance exercises when working out my chest to bring everything back into symmetry. Riding works the shoulders back and triceps, so overcompensating the opposite muscle groups helps relieve stress on those joints.
After the gym I went to lunch at the Polish National Home in Hartford with one of my former Student Teachers, Dustin. Dustin just got back from China, where he teaches at an American school over there. He is headed to Switzerland to take classes for his master next week. Must be nice!
I then road to Cycle Concepts in RH for a group ride. We cruised by the TPC where the Greater Hartford Open is being played, then through Berlin and back to Wethersfield. It was a slow steady 14 mph for 25 miles. It started out as a C group ride, but 5 of us broke off and after the first 10 miles picked up the pace through Berlin. We had to slow down and wait several times for 1 of the group though which cost us speed. My usual B group road out to the Reservoir, which I did Monday. So I decided to bug out and ride a more mellow ride, as my legs felt a bit tired going to the shop.
Came home and grilled a chicken breast on the BQ...NICE!
Tomorrow will be anothe ride in Chester, as I am going to RI to play golf in the afternoon, baring no extreme weather. Although I enjoy golf, I am less enthusiastic about playing these days. But would like to tie it up just the same, as I have not played since my trip to Florida in March.
Cynergy, and a flat slow ride
Well yesterday I went to the gym early to get an ab and arms workout in. Then went on a slow flat and somewhat short 16 mile ride. Then I went back to the gym for Cynergy class as I needed the stretch. This morning my legs feel great, although somewhat tired, not exhausted. Planning to rest the legs till the evening group ride in RH. Tomorrow is golf in RI, so I might go hit some golf balls, but we shall see
I am having Lunch with Dustin today at the Polish home in Hartford. This always reminds me of dinner at Paul Budney's house. His mom always made such great food. Don't know what I am going to have yet, but whatever it will not be my usual healthy food fair. I am eating it early enough to digest it before the group ride. Maybe the turkey plate will work.
I am having Lunch with Dustin today at the Polish home in Hartford. This always reminds me of dinner at Paul Budney's house. His mom always made such great food. Don't know what I am going to have yet, but whatever it will not be my usual healthy food fair. I am eating it early enough to digest it before the group ride. Maybe the turkey plate will work.
Monday, June 21, 2010
Cynergy, mowed lawn and the Reservoir ride, 28 miles :)
Hard day at it today, started the day with Cynergy at 10 am, then came home a mowed the lawn, and finished with a 28 mile ride out to the New Britain Reservoir route we take with Cycle Concepts in RH. The Cynergy class was great, and felt good to stretch my muscles and work my abs. Since I wasn't home all weekend, my lawn was overgrown, so I needed to mow it badly. The weather was awesome so it went quite easily. My peppers are coming nicely, just not sure when I should start picking them. I did pick some herbs for my Three Bean Chilli and Rice tonight.
Road out to Cycle Concepts in RH before doing the reservoir loop to tell Dave what a great job he did picking out my 3T Team Carbon seat post. It makes the ride much more enjoyable and smooth. Dave was able to get the seat back in the perfect position for riding, although I may need to move my seat up and forward a bit as I am getting more fit and loose. Dave is a great kids and an awesome rider who knows his stuff, so if you ever need any bicycling advice, he's the man.
Road out to the Res somewhat slowly as the wind was up, and riding alone took its toll. The ride was beautiful however, and not too many hills, so they still went quite easily. The sun was quite strong, and I only took 1 water bottle, so I had to stop at a chinese place in Berlin to get water from the bathroom. Manage to get home in one piece, and went to the gym to shower. Took a nice cold shower, and am reheating some chilli and having it over rice for dinner...NICE!
Road out to Cycle Concepts in RH before doing the reservoir loop to tell Dave what a great job he did picking out my 3T Team Carbon seat post. It makes the ride much more enjoyable and smooth. Dave was able to get the seat back in the perfect position for riding, although I may need to move my seat up and forward a bit as I am getting more fit and loose. Dave is a great kids and an awesome rider who knows his stuff, so if you ever need any bicycling advice, he's the man.
Road out to the Res somewhat slowly as the wind was up, and riding alone took its toll. The ride was beautiful however, and not too many hills, so they still went quite easily. The sun was quite strong, and I only took 1 water bottle, so I had to stop at a chinese place in Berlin to get water from the bathroom. Manage to get home in one piece, and went to the gym to shower. Took a nice cold shower, and am reheating some chilli and having it over rice for dinner...NICE!
Sunday, June 20, 2010
Riding in RI
Well yesterday, Nick and I road in Wakefield, RI down the bike/walking trail from town to the rail station, then down 110 back to the Beach totally 20 miles at 16.5 mph. My fastest ride to date even with many stops and slow downs on the 8 mile long path. Spent Friday helping my Dad paint the deck and topsides of the Egg. We need to give her another coat, but lookin' good. Could not go to the block because we were not done, and could not test her out after re-installing the electronics, so Saturday we went via the pond and whaler to eat at Matunik Beach. We went to a "Biker" bar, not a cyclist bar..., next to the spot where I will be staying with my family for a week in July, should be interesting.
Today might be a rest day, but we shall see what Nick wants to do when he gets up. Either way, it is a nice day in RI!
Today might be a rest day, but we shall see what Nick wants to do when he gets up. Either way, it is a nice day in RI!
Friday, June 18, 2010
C's Loose and a bonk...:(
Well, Nick and I watch the C's loose to the Laker's after a short ride in Marborough. I have to give the LA Lakers Props for just out playing the C's in the final quarter of game 7 to win the NBA Championship last night. Gisol and Kobe took it to us in the last 5 minutes after having terrible games for most of the game. The defense by both teams was awesome, but it cost us our legs in the end. Some dumb fouls in the 4th put LA on the line, and enabled them to slow the game down and negate our great D to win the game.
Prior to the game Nick and I road the Marborough Hills and I bonked. My legs were stiff and sore, and I could not maintain pace on the hills very well. I enjoyed the ride however, and will be riding again today, slow and easy just to get rid of some of the Lactic Acid in them now. I most likely will be going to RI, and I think I will ride the bike path which is flat and smooth. I have to take Nick's bike into the shop in RI to get the front D fixed so that is most likely the plan.
RI for father's day...Ya Baby!
Prior to the game Nick and I road the Marborough Hills and I bonked. My legs were stiff and sore, and I could not maintain pace on the hills very well. I enjoyed the ride however, and will be riding again today, slow and easy just to get rid of some of the Lactic Acid in them now. I most likely will be going to RI, and I think I will ride the bike path which is flat and smooth. I have to take Nick's bike into the shop in RI to get the front D fixed so that is most likely the plan.
RI for father's day...Ya Baby!
Thursday, June 17, 2010
Interview and Peppers
Today, I went to another interview with CREC's Reggio School in Avon, but since I am riding with Nick tonight before the C's game, I thought better of riding after the interview. During this interview they wanted me to teach a lesson to the Pre-K students at the school, of which there are a few. Since the school is being built, they are currently house in a office building in Avon near HealthTrax.
I believe the wanted to see how I would react to a worse case scenario, and even tough I was suppose to have a large open area called the Piazza, it was "unavailable. I had preplanned for this, and brought some scarves so the students could work in a small space, and everyone could participate 100% of the time. They also gave me, "The most Challenging class" in the school to work with, which were better than my best behaved class at Betances for Pre-K. It was obvious that they had not had prior instruction using this type of learning, because students did not know what a personal space was. It was a good thing I brought poly spots, which are little dots for the floor to help younger students with spacial awareness. We began with two warm-up activities to get the students moving in their space and active to control behavior. Then I handed out the scarves and used them to guide instruction and reinforce the theme of "Force". We used words like hard, soft, light, heavy to in open ended questions that students answered physically with the scarves. All the students did a great job, although they were obviously not used to this type of instruction, they adapted well. We wound up doing another song called "Bean Bag Boogie" where student balance the scarves of various body parts just to provide another activity, and redirect behavior. Before collecting the scarves I did some juggling with two and three scarves. The final activity was a stretching cool down activity that is called, "Balancing act", another song. Music sooths the savage beast they say, and it always works for me. Before leaving I gave the teacher enough jump ropes for each students as a parting gift. Left overs from a seminar I did prior. They loved that, and so did the teacher.
Upon leaving the Principal congratulated me, and told me she would be calling me for the final interview with the director and curriculum coordinator for CREC this week. It was a fun time had by all, even the 4 teachers in the room had fun and participated. Looks like I'll be changing jobs this summer. Good bye Hartford!
When I got home I took some pics of my pepper plants that have a few baby peppers on them already..NICE!
Headed out to mow the grass, then off to the gym, and then to Cycle Concepts to get my new seat post. Tonight will be another hard ride in Marlborough followed by a Win by the C's!
Go C's
I believe the wanted to see how I would react to a worse case scenario, and even tough I was suppose to have a large open area called the Piazza, it was "unavailable. I had preplanned for this, and brought some scarves so the students could work in a small space, and everyone could participate 100% of the time. They also gave me, "The most Challenging class" in the school to work with, which were better than my best behaved class at Betances for Pre-K. It was obvious that they had not had prior instruction using this type of learning, because students did not know what a personal space was. It was a good thing I brought poly spots, which are little dots for the floor to help younger students with spacial awareness. We began with two warm-up activities to get the students moving in their space and active to control behavior. Then I handed out the scarves and used them to guide instruction and reinforce the theme of "Force". We used words like hard, soft, light, heavy to in open ended questions that students answered physically with the scarves. All the students did a great job, although they were obviously not used to this type of instruction, they adapted well. We wound up doing another song called "Bean Bag Boogie" where student balance the scarves of various body parts just to provide another activity, and redirect behavior. Before collecting the scarves I did some juggling with two and three scarves. The final activity was a stretching cool down activity that is called, "Balancing act", another song. Music sooths the savage beast they say, and it always works for me. Before leaving I gave the teacher enough jump ropes for each students as a parting gift. Left overs from a seminar I did prior. They loved that, and so did the teacher.
Upon leaving the Principal congratulated me, and told me she would be calling me for the final interview with the director and curriculum coordinator for CREC this week. It was a fun time had by all, even the 4 teachers in the room had fun and participated. Looks like I'll be changing jobs this summer. Good bye Hartford!
When I got home I took some pics of my pepper plants that have a few baby peppers on them already..NICE!
Go C's
Wednesday, June 16, 2010
RI and River Road Ride
I went to RI yesterday to help my pops with the boats. First we sanded and varnished the wood on the Egg, then went to pick up the Century at the shop where it was getting one of the motors rebuilt. We ran the boat back to the house in fairly calm but somewhat choppy seas. The ride was about 1/2 hour, and that was the best the boat has run in years. This means we can go tuna fishing, and this time not get caught out near the block. The only down side was no workout yesterday, but the sun was quite strong, and it felt like I road 30 miles or more by the end of the day.
Got a call while working on the Egg to go to another interview at CREC for the Reggio Job. This time they want me to teach 18 Pre-K 4 yr olds for 45 minutes. So tomorrow I will be off to have some fun with the ruggies. Plan to do a lesson on the Theme of "Force" using scarves and bean bags utilizing a guieded discovery approach. Then break out the parachute for shaking "Hard" and "Soft" again exploring Force. Mix in some Yoga as a warm up, and give away jump ropes to each student at the end. Hopefully that will do it.
Today on my way back to CT I stopped in Essex and cycled River Road to Deep River, back to centerbrook and out Bokum Rd to Saybrook, back to Essex via 154 and started and stopped at Clark Cycle where I changed. Met and road with another cyclist on Bokum Rd into Saybrook, slowly. Got back to speed along 154 winding up the ride avg 15 mph for 15 miles. Nice easy ride. Suppose to be my hard day, but legs were weak, and it felt good to spin.
I went to HealthTrax to do my ab workout and lift one circuit. I also added a mini chest/tri circuit on the universal. Finished in the hot tub, however I did not get to do my stretching routine as it was accupado.
No to do a lesson plan for the sample lesson/interview tomorrow. Think I have one already done, just need to modify it somewhat, if I can find it that is.
Just keepin' on!
Got a call while working on the Egg to go to another interview at CREC for the Reggio Job. This time they want me to teach 18 Pre-K 4 yr olds for 45 minutes. So tomorrow I will be off to have some fun with the ruggies. Plan to do a lesson on the Theme of "Force" using scarves and bean bags utilizing a guieded discovery approach. Then break out the parachute for shaking "Hard" and "Soft" again exploring Force. Mix in some Yoga as a warm up, and give away jump ropes to each student at the end. Hopefully that will do it.
Today on my way back to CT I stopped in Essex and cycled River Road to Deep River, back to centerbrook and out Bokum Rd to Saybrook, back to Essex via 154 and started and stopped at Clark Cycle where I changed. Met and road with another cyclist on Bokum Rd into Saybrook, slowly. Got back to speed along 154 winding up the ride avg 15 mph for 15 miles. Nice easy ride. Suppose to be my hard day, but legs were weak, and it felt good to spin.
I went to HealthTrax to do my ab workout and lift one circuit. I also added a mini chest/tri circuit on the universal. Finished in the hot tub, however I did not get to do my stretching routine as it was accupado.
No to do a lesson plan for the sample lesson/interview tomorrow. Think I have one already done, just need to modify it somewhat, if I can find it that is.
Just keepin' on!
Monday, June 14, 2010
Day 1 in the books
Today started off slow, as I did not get up for 8 am cynergy class, or so I thought. I went into healthtrax at about 8:45 or so expecting to have missed Cynergy class, but alas it is at 10:10 am...NICE. Being early I decided to get a quick back and shoulder workout in, doing three sets of pull downs (3x at various angles), seated rows ( 3x), and shoulder ( 1 overhead, 1 side, and 1 front). I then waited chatting about last nights game with the staff, and copying the C's article with a pic of KG from the Courant for Matt, who is a Laker fan. I left it on his desk for when he came in...NICE!
I then took Cynergy class with an instructor I have not had, and it was a mix of old and new routines, but fairly easy for the morning clientel of older women. I then showered and went to School to finish callecting my stuff.
When I got home, I saddled up and road the 2 shop route from home to Berlin Cycle, then to Cycle Concepts of RH, then to Old Wethersfield, riding through Goodwyn Park and back home. Most likely about 20 miles or so. The first part of the ride was flat or down hill. Then the Hill leading to the Berlin Shop is steep. I planned a power ride today to work on my standing form for the hills as they are short and steep going through Berlin. I managed to power through most of them without too much fatigue, and alot less than sitting and spinning. My legs feel the burn now though.
Finished by going back to healthtrax, and Matt being Mad at me, (he wasn't really, just disappointed). Did my Hot Tub Stretch and showed. I am now making a quick sause and pasta from the chilli I made this weeked as the base with fresh basil, oregino, braccholli, mushrooms and carrots, cannot wait to munch out!
Keepin' on!
I then took Cynergy class with an instructor I have not had, and it was a mix of old and new routines, but fairly easy for the morning clientel of older women. I then showered and went to School to finish callecting my stuff.
When I got home, I saddled up and road the 2 shop route from home to Berlin Cycle, then to Cycle Concepts of RH, then to Old Wethersfield, riding through Goodwyn Park and back home. Most likely about 20 miles or so. The first part of the ride was flat or down hill. Then the Hill leading to the Berlin Shop is steep. I planned a power ride today to work on my standing form for the hills as they are short and steep going through Berlin. I managed to power through most of them without too much fatigue, and alot less than sitting and spinning. My legs feel the burn now though.
Finished by going back to healthtrax, and Matt being Mad at me, (he wasn't really, just disappointed). Did my Hot Tub Stretch and showed. I am now making a quick sause and pasta from the chilli I made this weeked as the base with fresh basil, oregino, braccholli, mushrooms and carrots, cannot wait to munch out!
Keepin' on!
Sunday, June 13, 2010
Abs, Weights and a great HOT TUB STRETCH :)
Well with rain on the horizon again today, I decided to go to the gym early and get a quick workout in. I did a full ab workout and a single circuit of weights and three sets of arms. This was the first time in a month or so I have done any lifting at all and have lost some of the strength I had gained in the winter. Hopefully, this will only be a short term issue, and I can regain my power as I begin my hard summer push.
I plan to lift at least 4 times a week through the 10 wks of summer. I do not want to gain mass, but lean out a bit more through the chest and upper arms which are still somewhat flabby. Cycling is great for the legs, but has left my upper body wanting. I have to remember to stay balanced in my workout routine. Here is my modified plan:
Monday, Tuesday and Thursday: Cynergy
Monday, Wednesday, Friday, Sat - Hard Cycling
Tuesday, Thursday, Sat, and Sun - Lifting & Abs
Tuesday, Thursday, Sunday - Light Cycling, Running or Swimming
This starts Tomorrow, so I better get on it!
After I did my lifting I went into the hot tub, which was seriously over clorinated. My eyes were burning, but I still got my whole routine done. My legs were still sore, or should I say tight, from Friday's ride in the hills with Nick. Really need to get a slow long ride in today, but rain may keep me from doing that. I may just end up cleaning the house....:(
Made my three bean chilly last night...HOT! Was awesome! Still have alot left, and will make a pasta sause out of leftover by adding some puree to the mix. This should also quell the heat a bit.
Just keepin' on!
I plan to lift at least 4 times a week through the 10 wks of summer. I do not want to gain mass, but lean out a bit more through the chest and upper arms which are still somewhat flabby. Cycling is great for the legs, but has left my upper body wanting. I have to remember to stay balanced in my workout routine. Here is my modified plan:
Monday, Tuesday and Thursday: Cynergy
Monday, Wednesday, Friday, Sat - Hard Cycling
Tuesday, Thursday, Sat, and Sun - Lifting & Abs
Tuesday, Thursday, Sunday - Light Cycling, Running or Swimming
This starts Tomorrow, so I better get on it!
After I did my lifting I went into the hot tub, which was seriously over clorinated. My eyes were burning, but I still got my whole routine done. My legs were still sore, or should I say tight, from Friday's ride in the hills with Nick. Really need to get a slow long ride in today, but rain may keep me from doing that. I may just end up cleaning the house....:(
Made my three bean chilly last night...HOT! Was awesome! Still have alot left, and will make a pasta sause out of leftover by adding some puree to the mix. This should also quell the heat a bit.
Just keepin' on!
Friday, June 11, 2010
Marlborough Hills - 18 miles
Went to Nick's to ride the HILLS! Ouch! Long and steep through route 85 to Glastonbury for about 18 miles. Quite a trek with 3 long hills, and one of them being a three stager ion route 85 heading from Hebron to Glastonbury. With the uphills though were a few steep downhills. One being the dreaded Marlborough road hill that we got to go DOWN this time...NICE! at about 45 mph + it was quite a ride!
Going out for Mexican ...Yummy!
Going out for Mexican ...Yummy!
Thursday, June 10, 2010
Cynergy...2x/wk...Nice
Due to Thunder Storms I again went to Healthtrax to their Cynergy Class. We did the Winter Routine which is heavy with pilates and hip flexer exercises. Felt good to work my abs and stretch my body out after weeks of no cynergy or hot tub and mostly riding. My body needed the work.
I am making steam veggies with chicken over rice...how nice!
I am making steam veggies with chicken over rice...how nice!
Wednesday, June 9, 2010
Job Interview and Farmington Canal Trail Ride...
Well today I had an interview with Mrs. Smith my old principal at her new school in Avon called the Reggio School of the Arts. This went very well, and hope to make the final cut, and get an interview with the head cheese next week. They are building a new school in Simsbury just north of Avon near the HealthTrax Wellness Center there. For the time being it will be house in two buildings, one in Avon and one in Simsbury, a PK-2 building. There were three teachers and Mrs. Smith at this round, and next round will be with Dina and Fran, my old colleagues from days back at Clark in the North End of Hartford.
After the Interview, I went accross the street to change at HealthTrax, and ride the Farmington Canal Trail out through Simsbury and Granby to the Mass Line, about 21 miles. A very easy ride with no hill, all flat. I took it easy as my legs were some what tired from Cynergy last night. I averaged about 14.4 MPH at AvgExHR of 120 bt/min.
A good recovery ride.
Going to make Chilli today I think.
After the Interview, I went accross the street to change at HealthTrax, and ride the Farmington Canal Trail out through Simsbury and Granby to the Mass Line, about 21 miles. A very easy ride with no hill, all flat. I took it easy as my legs were some what tired from Cynergy last night. I averaged about 14.4 MPH at AvgExHR of 120 bt/min.
A good recovery ride.
Going to make Chilli today I think.
Tuesday, June 8, 2010
Cynergy...NICE!
Well, mowed the lawn and then went to Healthtrax to do Cynergy. We did the Winter Routine tonight with lots of Pilates and ab work. My body was shaking when I finished which is a good thing. Need to make sure I do Cynergy twice a week to increase my flexibility and work my core. The summer routine has this built in, I just have to go. Lawn looks great, except I need to get some fertilizer down with weed killer and grub x. I will add this to the To-Do list for the house.
Good start to a long and eventful Summer!
NICE!
Good start to a long and eventful Summer!
NICE!
School's out for summer!!!!!:)
Last day of school for the KIDS was today! 1/2 day at that! NICE! Still have two days left. Traded tomorrow for Friday with my principal so we can inventory all of the technology for the summer. Tomorrow I have an interview at Reggio School of the Arts, which is a CREC school, (CREC is a state run school district, and the school is in AVON, PK-2 next year, ultimately PK-5)...Cross your fingers.
Bringing my Bike tomorrow and riding out in Canton>Wilton...will post my route later.
C's play tonight...Go C's!
Bringing my Bike tomorrow and riding out in Canton>Wilton...will post my route later.
C's play tonight...Go C's!
Saturday, June 5, 2010
Berlin Ride Done and in the books...
Humid day, but felt strong through the first 2/3rds of the ride. Last 1/3rd was through old wethersfield and Goodwyn park, very slow going and a long light bring my avg speed down. Overall great ride.
Overall avg speed was 14.2 mph, but first 2/3rd was over 15....NICE! AvgExHR was 129 bt/min with a MaxExHR of 152. Riding through Cromwell was fast even uphill on the Shunpike all the way through Old Main Street in HR.
Going to the Berlin Cycle to get more Gel bar tape for my bars, Later.
Dinner: Chicken Sausage and Wheat Pasta...Yummy!
Overall avg speed was 14.2 mph, but first 2/3rd was over 15....NICE! AvgExHR was 129 bt/min with a MaxExHR of 152. Riding through Cromwell was fast even uphill on the Shunpike all the way through Old Main Street in HR.
Going to the Berlin Cycle to get more Gel bar tape for my bars, Later.
Dinner: Chicken Sausage and Wheat Pasta...Yummy!
Berlin Ride 6-5-10
MapMyRide - Berlin_Route in Wethersfield, CT
Used the new www.mapmyride.com to create this new route, but cannot figure out how to create a Garmin File, darn...
Used the new www.mapmyride.com to create this new route, but cannot figure out how to create a Garmin File, darn...
Friday, June 4, 2010
Recalculated Bike Build Spreadsheet
I recalculated the Tommaso bike build spreadsheet to reflect all changes made since the original build and found that total weight had been reduced to 16.35 lbs. NICE!
Spreadsheet link
Spreadsheet link
Broken Seat Post...New one on Order!
Noticed on Wednesday nights group ride to Lyman a kind of snap or crack in my seat area when climbing after an earlier slippage or my seat post after cog set replacement required readjustment. I went to Cycle Concepts to ask the guys their opinion, and they said "When in doubt replace", because of the importance of that area. My old seat post was a Ritchey Pro Carbon, and I wanted to get the seat more level, about a 1/2 a notch. The pro carbon has notches on the post clamp, so adjustment was not done easily. A change was in order. Spent the afternoon looking on various forums and shopping the internet, but wound up asking Dave to select one for me.
Dave was like a kid in a candy store. I said I needed something that would hold my weight, but wanted the best I could get in a carbon post. Dave went for the Bontrager Race XXX Light Seat Post LINK. We had to order it, and should be in by next Friday, just in time for pay day...NICE! At 150 grams it is very light, about 35 grams less than the other seatposts I was looking at online. It also is all carbon and strong, so says Dave. The Ritchey Pro Carbon is 240 grams a whopping 90 grams more....Wow.
Right now I replace the Pro Carbon with an aluminum Ritchey WCS I had on my Sirrus. Here is a picture of the two after mounting to get the angle of the seat right.
Dave was like a kid in a candy store. I said I needed something that would hold my weight, but wanted the best I could get in a carbon post. Dave went for the Bontrager Race XXX Light Seat Post LINK. We had to order it, and should be in by next Friday, just in time for pay day...NICE! At 150 grams it is very light, about 35 grams less than the other seatposts I was looking at online. It also is all carbon and strong, so says Dave. The Ritchey Pro Carbon is 240 grams a whopping 90 grams more....Wow.
Right now I replace the Pro Carbon with an aluminum Ritchey WCS I had on my Sirrus. Here is a picture of the two after mounting to get the angle of the seat right.
I told Dave I would order it from him if he fit me on once it came in, and he reluctantly agreed :O)
Need to get some new gel pads for my bars now. Specialized here I come.
Thursday, June 3, 2010
Cinergy ...at last a good stretch!
Took tonight to return to Cynergy class at Healthtrax, which I have not done in quite some time. It felt good to stretch my tired legs out, and get a core workout in. I still have to figure out my summer workout routine before next week.
Thinking out the following:
Mondays: Cynergy at 8 am followed by a swim, or lifting; house project till 3; short ride in the evening 10-15 mile sub max HR @ 120 avghr.
Tuesdays: Morning Walk-Run followed by a core workout/lifting in the AM; house projects till 3, Possible ride in Glastonbury Hard 25+ @ 135 avgHR.
Wednesdays: Morning swim and core/light lifting; House projects till 3; Group ride in Rocky Hill Hard @ 135 avghr or Light ride 10-15 if road hard on Tuesday.
Thursdays: Walk/Run followed by Core/lifting in AM; House Projects till 3; Short Slow ride in Newington, or Cynergy if road hard on Wednesday.
Friday: Off AM, House projects till 3, Moderate ride 10-20 depending upon legs PM.
Saturdays: Hard Ride 20+ @ 135+ avgHR in RI or Home AM
Sundays: Day of Rest with swim and hot tub stretch, or light ride in RI. Fishing or Block Island...NICE!
That should work...Ya baby!
Thinking out the following:
Mondays: Cynergy at 8 am followed by a swim, or lifting; house project till 3; short ride in the evening 10-15 mile sub max HR @ 120 avghr.
Tuesdays: Morning Walk-Run followed by a core workout/lifting in the AM; house projects till 3, Possible ride in Glastonbury Hard 25+ @ 135 avgHR.
Wednesdays: Morning swim and core/light lifting; House projects till 3; Group ride in Rocky Hill Hard @ 135 avghr or Light ride 10-15 if road hard on Tuesday.
Thursdays: Walk/Run followed by Core/lifting in AM; House Projects till 3; Short Slow ride in Newington, or Cynergy if road hard on Wednesday.
Friday: Off AM, House projects till 3, Moderate ride 10-20 depending upon legs PM.
Saturdays: Hard Ride 20+ @ 135+ avgHR in RI or Home AM
Sundays: Day of Rest with swim and hot tub stretch, or light ride in RI. Fishing or Block Island...NICE!
That should work...Ya baby!
Lyman to Eli's
Last night's ride was great! After a long day at Field Day, I went for a group ride in Rocky Hill with Cycle Concepts.
The night started out sketchy when Nick and I decided to leave 1 car at Eli's in Middletown so we could finish our ride there and have dinner, and BEER! The traffic was awful, and we barely made the start of the ride. It quickly changed to more enjoyable once on the bikes. The ride starts out slowly with a few moderate downhills. Once in Middletown however we quickly made our way up a long accent into Middlebury. The climb was tough, as all are for me still, but better than any Glastonbury Ride. I did not try to crank hard up the hill, just steady Eddie, and let the crazy's pull ahead. Nick came back to put me on his wheel, and we caught up by the end of the hill.
The long descent came and I was on my brakes the whole time, no fun for me. Near Lyman Orchards the crazies started sprinting on the flat, but I knew from the day before that we had a long climb just ahead, and let them go.
They all stopped at the corner before the hill, and Nick and I just plodded up the hill. I felt much better on this accent, and managed to maintain a decent pace, which the other riders could not match to catch us. The next several miles were descending rollers, which is my forte, and we were gone. Nick and I took a wrong turn because we were chatting, and had to double back, where the other caught up to us. We left them shortly for Eli's, breaking off to head to town after riding with A group through Wesleyan. A fast ride through campus with A group, but I was still on the brake allot.
We road to Eli's down back streets slowly, causing our average time to go down a bit. Got to Eli's and went out back. It took nearly 1/2 an hour to get served, if not more. Then finally got our beer and ordered chicken phillies with salad. Had a Cigar and coffee afterwards, and got back to cycle concepts at around 10:40pm.
A wonderful night all in all.
The night started out sketchy when Nick and I decided to leave 1 car at Eli's in Middletown so we could finish our ride there and have dinner, and BEER! The traffic was awful, and we barely made the start of the ride. It quickly changed to more enjoyable once on the bikes. The ride starts out slowly with a few moderate downhills. Once in Middletown however we quickly made our way up a long accent into Middlebury. The climb was tough, as all are for me still, but better than any Glastonbury Ride. I did not try to crank hard up the hill, just steady Eddie, and let the crazy's pull ahead. Nick came back to put me on his wheel, and we caught up by the end of the hill.
The long descent came and I was on my brakes the whole time, no fun for me. Near Lyman Orchards the crazies started sprinting on the flat, but I knew from the day before that we had a long climb just ahead, and let them go.
They all stopped at the corner before the hill, and Nick and I just plodded up the hill. I felt much better on this accent, and managed to maintain a decent pace, which the other riders could not match to catch us. The next several miles were descending rollers, which is my forte, and we were gone. Nick and I took a wrong turn because we were chatting, and had to double back, where the other caught up to us. We left them shortly for Eli's, breaking off to head to town after riding with A group through Wesleyan. A fast ride through campus with A group, but I was still on the brake allot.
We road to Eli's down back streets slowly, causing our average time to go down a bit. Got to Eli's and went out back. It took nearly 1/2 an hour to get served, if not more. Then finally got our beer and ordered chicken phillies with salad. Had a Cigar and coffee afterwards, and got back to cycle concepts at around 10:40pm.
A wonderful night all in all.
Tuesday, June 1, 2010
Lyman Orcchard Ride Tomorrow
MapMyRide.com | View Lyman Orchards Route From Cycle Concepts in Rocky Hill, Connecticut
Tomorrow I will be joining Cycle Concepts for their group ride to Lyman Orchards in Middlefield, CT. This will be a 27 mile ride with a few challenging hills along the way. Nick and I have decided to put one car at Eli's in Middletown, so we can finish there for dinner if we choose to finish early. That will cut off about 5 to 7 miles off the normal ride, but well worth it.
This will be a true test of my 11-28 cog set after a long day at school: Field Day at Colt's Park. I will have to keep hydrated and in the shade when I can.
I went to Lyman via the route today to check it out by car. A beautiful ride filled with scenic views and beautiful backdrops all along the way. Should be fun.
Tomorrow I will be joining Cycle Concepts for their group ride to Lyman Orchards in Middlefield, CT. This will be a 27 mile ride with a few challenging hills along the way. Nick and I have decided to put one car at Eli's in Middletown, so we can finish there for dinner if we choose to finish early. That will cut off about 5 to 7 miles off the normal ride, but well worth it.
This will be a true test of my 11-28 cog set after a long day at school: Field Day at Colt's Park. I will have to keep hydrated and in the shade when I can.
I went to Lyman via the route today to check it out by car. A beautiful ride filled with scenic views and beautiful backdrops all along the way. Should be fun.
Subscribe to:
Posts (Atom)