R5 Build and Adjustments...

Pictures of the R5 build

Yesterday I finished the R5 build at Cycling Concepts in Rocky Hill after my R3 was hit from behind crushing the rear wheel, and damaging the frame at the rear seat stays.  I decided to move up one level to the R5 because the frame was in Celtic Green, and I did not have to wait until October to get the new one.  Changing color schemes meant that I had to change a few parts as well, which made the build a bit more money, but tied the bike together nicely.  Love the new look
I still have one or two more changes to go, as my pedals are still red which clash a bit, I am going to look into getting a rebuild kit or used black pair of Zero's so round out the look.  I also have to get new cams for the brakes, but they will due and are more long term changes.
After the build I went for a short 10 mile ride, and found a couple of fit changes I need.  I had to tip the nose down on my saddle a bit, and level the bars, Done and Done.  The one thing that worries me though is the bottom bracket made a bit clunk when I stood up and laid the weight to the pedals.  This could be due to the bb being a bit loose, but more likely the BB needs to be press in a bit more.  I will take it back into CC today for this fix. 
It is raining out today, so I will have to wait to check it on the road until Monday morning.  I a later ride on Monday after shop hours, and then ride a moderate ride 20-30 miles to check for any other adjustments before embarking on my Shop ride on Tuesday, and long ride Wednesday...
Wish me luck!

Cyntergy Rules..

Only workout today, due to the fact that I needed to change my front tire, was going to cyntergy for the first time in Months.  Man I needed it too.  Felt great to work my whole body, and stretch, specially my hips.  I need to get back into doing it two to three times per week.  I can really feel it working and helping a great deal when I am on the bike.  I was shaking when I was done...

Intervals in RI by scott_t_ct at Garmin Connect - Details

Intervals in RI by scott_t_ct at Garmin Connect - Details

Short hard ride in RI with Nick. Started poorly as I had to change my wheel and use Nick's Cosmic Carbone front wheel. Mine had a flat, so I need to get a new tire for the Dura Ace Tubeless tomorrow. Road hard during portions of the ride, but still had to recover twice after harder bouts. Hopefully I can sustain a longer hard effort in the weeks to come.

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.

Walk/Jog and New Lifting Routine...

Today I did a fast walk/jog on my normal route trying to keep my HR above 120 by doing short intervals of running/jogging followed by power walking.  This was followed by going to the gym to do a quick ab and lifting routine.  HealthTrax changed to a nautilus circuit, which I do not like as much as the cybex that they did have, so I changed up to a new routine on the Universal Machine and freeweights trying to do a whole body circuit 3 times.
3 X Pull down at 100lbs
3 X Chest Fly at 55lbs
1 X Upright Row and 1 X Pull Down Row and 1 X Bend over Row 90lbs
3 X Tri Push Downs 55 lbs
3 X Dumb Bell Hammer Curls - Dumbell  25 - 35 progressive
3 X Short Press dumbell 15 - 25 progressive.

This will be done 3 X per week M-W-F followed by my hot tub streching routine which felt awesome.

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.

Middletown-Berlin Ride... by scott_t_ct at Garmin Connect - Details

Middletown-Berlin Ride... by scott_t_ct at Garmin Connect - Details

This is a modified ride through Middletown, similar to the ride to Lymann, but went around through East Berlin instead. Took the last couple of miles to ride easy to burn some lactate, as I added an additional HARD loop through Cromwell while waiting for my brother Nick at the shop. It was like doing double sessions - Hill ride with a sprint at the end...


My knees hurt a bit now, but I am enjoying the fatigue as apposed to lack there of...Although it was somewhat slower today, allot more hill here, and got lost and took a detour up a steep hill loop around a neighborhood at the top of the Middletown climb, just what I needed...
 
Walk/Ran this morning using my new Garmin FR60 HR Monitor.  I cannot upload that data yet, as I am waiting for the USB Ant+ Stick to come in.