Made it---2000+ Miles

Well as of Sunday, I made my goal of 2000 road miles this year.  Although I still have a few more to ride outdoors this season it feels good to have accomplished at least a bit of something, and here is the proof!

Well time to made a new goal...Just keep them wheels turnin' I guess.

63.6 Miles to go to 2,000....

Checking Garmin Connect today I found that I had only 63.6 miles to reach 2,000.  That is just miles on the road this year.  If I including indoor cycling I would have more than 2500 this year.  That is about 500 less than last year.  This might be due to poor weather conditions, and my stint in the Hospital in June which laid me up for about 2 weeks all totaled. 

Although I am not satisfied with doing less than last year, I am happy that I am finally getting back into form after a terrible spring.  Last spring not only came late, but brought raining conditions and lots of pollen.  I suffered greatly from some kind of setback that caused asthma like conditions.  This in turn caused me to seek medical advice, which then landed me in the hospital for all kind of cardiac testing.  This turned up nothing, but helped me feel more confident to work harder during subsequent workouts.  Now I am feeling strong, and ready to ride, except that the season is winding down. No matter, I enjoy winter indoor training, and with a new year bring new hopes of speed and adventure...

RI Ride with Nick...NICE!

RI Ride with Nick.  Love the flats and drafting with Nick.  Fun!  My legs were a bit sore after Walking/Jogging yesterday, but was not an issue.
Rest day tomorrow.

HIlls repeat workout #1... by scott_t_ct at Garmin Connect - Details

HIlls repeat workout #1... by scott_t_ct at Garmin Connect - Details
My first hill repeat workout in years...Did a short warm up to the hill I wanted to try near the WCC, as traffic is not too bad there.  1/2 mile hill done 5X.  I was a bit tired from the prior days ride, but wanted to get the hills in today, to rest tomorrow, so I could ride hard on Saturday with Nick..
Going to swim this afternoon and then Cyntergy...Maybe.

East Berlin from Home... by scott_t_ct at Garmin Connect - Details

East Berlin from Home... by scott_t_ct at Garmin Connect - Details

Went on a bit of a medium length ride (31 miles) with a few longer hills through East Berlin today. Stopped at CC on the way out and back, then finished by cruising through the South End of Hartford and Goodwyn Park, which messed with my avg speed a bit. But I felt better about my ride today, as my health was a bit better and there was less wind. I need to stop smoking cigars, as I think that is a major deterrent to getting faster. Have to control my eating as well, which is also very difficult. I have felt like I cannot ride with any group right now, as I am sooo slowwww. But I will just keep my cranks spinning as I see what comes. I wanted a few more miles out of this week off, but got in over 100 miles, which I will take.
Yesterday, the weatherman said there were going to be sunny skies into the weekend, then when I checked back today, it will be raining till Wednesday...Lord hear my prayer.
With a bit more work, I think I can get back to where I was last year, but not sure I can go much beyond that point.

Magical mystery tour....CC by scott_t_ct at Garmin Connect - Details

Magical mystery tour....CC by scott_t_ct at Garmin Connect - Details Choose to ride on the Rollers and flats of Berlin, Cromwell, Rocky Hill and Wethersfield totalling 28 miles or so. First part of the ride were roller in Berlin, which I took my time with as I did not feel great this morning. My original plan was to ride with Nick today in the Hills of Marlborough, but I woke up with a bit of a sore throat and did not feel up to an average HR in the 140's. This part of the ride wound up on the flats in Cromwell, where I picked it up a bit, but tried to keep my HR down under 150. Total for first part of the ride was 18 miles or so, not bad at around 14 mph.

Stopped by the CC to have Dan check my fit numbers against my seat angles to see if the seat slipped because I keep slipping forward on the saddle, especially on hills. Dan put the numbers to work and all was fine. I also check my wheel to see if it remained true after Sondre had put spoke freeze on the loose spoke, and it was...NICE!

The second part of the ride was from CC to Old Wethersfield, around the park and past the DMV to Nott Street on the Silas Deane. My average HR was around 134, about the same as the first part of the ride, but I was able to do the 8 miles at 16.5 mph. Mostly down hill with some rollers in between which I cranked over. Felt great during this part of the ride. Hit a deep pot hole near the park with no ill effect, rear tire is still true...NICE!

At the Silas Deane I hit the lap timer again, as I knew it was a short uphill ride home, and wanted to see what I had done the previous part of the ride in. Nott Street is straight uphill, and a tough one at that. I have walked it at times with my sirrus. Tried to think of the Bicycling.com article about hill climbing, and was able to make it up the hill just fine, albeit very slowly. Hit my peak HR at 160 bts/min. Took a bit of recovery upon arrival home, but felt good to get some miles in, about 28 miles or so total, with an average speed of about 14 MPH, AvgHR at 134 or so. Not bad for a lazy day in the saddle.

Side note, it pays to have a good relationship with you bike shops Mechanic, as he or she will provide good service, and put that little bit extra into your bike so that you can roll on. Thanks Sondre!

Winter Training Schedule...

Well it is that time of year again when I come inside to train.  Although I enjoy it almost as much as riding outside, and more than hills, I wish I could turn up the heat outside once in a while to get a good long ride in.  So here is my proposed winter training schedule: (I say proposed because I did not get to perform my fall schedule as intended)

Sunday:  REST  (Maybe a hot tub stretching day, or easy indoor ride at home)
Monday: Circuit Training and Ab workout - 4:00 pm - 5:30
Tuesday: Indoor Training at either Newington Bike or Glastonbury CC, depending upon Nick's schedule. - 6pm
Wednesday:  Indoor Training at Rocky Hill CC - 6pm
Thursday:  Either Cynergy or Indoor Training at Newington Bike
Friday: Spin class at 5:45am if I did Cynergy Thursday or Circuit Training Ab Workout if not.
Saturday: Spin Class at 9 am and Circuit Training After with Ab Workout.

Well there it is, A hard 12 week period awaits, and I hope it yields the same amount of gains as last winter.  If so, maybe I won't hate hills quite so much.

22 Miles in the Hills of Marlborough....ouch!

Nick and I road 22 miles today out in the hills of Marlborough CT.  As I have mentioned in the past, I hate hills.  My new R3 did not change this one bit.  Although I love the ride, and the comfort of the carbon frame, it did not make the hills any easier.  My brother says it is because I have not been riding much, and this might be true, but I still think the only thing that will help me over the hills is less weight, on my body.  During my winter routine I must really concentrate on nutrition.  Keeping it to small portion sizes and home made foods with lots of veggies is important.  I have to stay away from those snacks at work, and just be hungry.  I hope I can stay motivated enough to loose the weight as I did last year.  I only need about 25 more lbs.  This would help tramendously to both my cycling of hills but my outlook as well.  It will also help once the ECSU class is over, and I can get my routine back. 
I plan to ride a flat recovery ride tomorrow at a slow pace to burn some of the lactic acid I have built up today.  I most likely will not want to ride, but I must push myself out on the bike! 
My battery died on my Garmin again today, weird.  Nick did send me the file off of his, so I have the miles, which is nice.  I also ordered a new cadence sensor for my new bike, which i lost during the build somehow.  I love ebay.  You can find most anything there.  Nick is selling spare parts from his build on Ebay, and they should sell pretty quickly. Mine sold in a day.  Nice to know you can recoup your losses and try things out, and just resell them if they don't work for you. 

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!

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!

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.

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.

Basketball and Outdoor Riding! NICE!

Well, I got to play about 45 minutes of hoop today, and won the game...I played fairly well and my legs felt very strong.  I again made the last basket of the game!  NICE!

I went home a spent a bit of time writing out my resume and cover letter for a job at a magnet elementary - middle school with the theme of Science - Technology - Engineering - Math.  This would be a perfect fit for me, as it would allow me to use all my talents and expand my program to the 7th and 8th grade.  http://fitness1st.net/

At 2:00pm I went out for a ride, wearing my new Pearl-Izumi Jacket!  Felt almost like a real cyclist.  My legs felt great even after playing BB.  I went about 12 miles in about 50 minutes, riding out to Cycle Concepts and back.  Need to head back to the gym to do my HOT TUB STRETCH...on my way now!

Keepin' ON!

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!

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!

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.