Yes! It is Thanksgiving finally! My favorite holiday by far! I get to be with my family, eat Turkey, watch football, eat Turkey, have some Kelt, and yes eat more Turkey! So what if I have to brave the cold to go out to a runners road race in Manchester with my family, at least there is wine at the event, and when we get back...Turkey. So what if I have to walk 3 miles with a case of wine on my shoulder, at least I get my workout in before eating Turkey. I hope my Dad remembers to replace on bottle of wine for Kelt. Kelt is a better body warmer for having to stand around of 2 hours.
What am I thankful for this year: My health, my family's health, a new job that I enjoy going to, my bikes, and mostly to know that I have all that I need or want within reason without too much excess. I guess my R3 is somewhat excessive, but I like it anyway. I am not one for fancy cloths, fast cars, or big houses, but a beautiful fast bike is OK. I have no hole this year, no void to be filled, no obsessive need to have to do something, or be something. I feel good about where I am, what I do, and home I feel...Thanks! Thanks to whomever helped me along the way, thanks to my brother who pushes me to be better, and keep my wheels turning. Thanks to my children for unconditional love. Thanks to my Dad for being there when I need to talk. Thanks to whom ever on high that keeps me safe. Although I am not religious, I am not without faith.
Today and New Years are two days for reflection. Today is happy day, one with thoughts of completeness of mind, body and spirit.
Thanks again to everyone!
Thursday, November 25, 2010
Saturday, November 20, 2010
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.
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.
Friday, November 19, 2010
Ginger's surgery was successful...and Cynergy
First, if there is a god, I want to thank her for allowing my sister Ginger's surgery to be successful, and hopefully sees her is better health. My thoughts are with her!
Cynergy is an active yoga and pilates mat routine to music, and is a great way to re-energize your body. Tuesday, I was not feeling well, and thought I was getting sick. On my way home from work, I wasn't sure whether I should go to the gym, or just go home. I was late because of an after school meeting, so i could not make spin class, but I managed to go by around the beginning of Cynergy class, 5:30 pm. Driving down toward the gym I wasn't sure I should do the class. But my car was on autopilot, and went right into the parking lot. I dragged myself into the gym with my orange mat in tow. plunked myself down on the mat and Doran came in. Then we were off in Mountain before I could object. My body fought me all the way, but I didn't stop. By the time we got to the ab part of the pilates routine I was really beginning to feel better. The fall routine for this year has a oblique intensive workout, but you rest in the middle with crunches that makes the whole thing tolerable. The hips and folds tracks are amazing, and are cycling specific stretches, NICE!
I have really taken this month almost completely off Bike Training, and will continue to do so until Dec 7th, D-Day, when my Winter Routine starts with indoor cycling. I have however tried to maintain a 2 rides/wk schedule to at least maintain so of the gains I might have made this summer. Winter training will bring me back to 4 to 5 rides/wk, and hopefully see the gains or losses I need for the hills. I doubt it though.
Back to Cynergy. Last night class after going to the conference was awesome! I got farther into the poses than I ever could before, although not even close to where I need to be. My legs actually crossed when sitting in the hips track. I was able to get deeper in both the warrior 2 and salute which challenged my quads. Also got deeper into the squats, and man my legs were shaking when we finished the challenge track. Finishing with the meditation track is great! Letting your body fully relax, and bringing yourself to a trans like state makes you ready for a peaceful nights sleep, and quiets the spirit.
Cynergy is a perfect augment to a tough cycling routine, as it complements. Cynergy helps to strengthen the supportive muscles of the core, while stretching out the working muscles of the hips, thighs and shoulders. The down facing dog also helps to stretch the calf and achilles, as well as strengthen and stretch the shoulders and back. This makes the sore cycling muscles happy. The various and numerous planks we do helps to strengthen the shoulder, back and core making it possible to hold the cycling position more stress free on the hands. The only down side is that I cannot get two Cynergy workouts a week during my Winter Routine, making my hot tub stretch imperative to progress.
Last night Doran agreed to copy the music and routine tracks with me, so I can use them in my PE classes. This might help to bring me to the next level, who knows, but it couldn't hurt.
Cynergy is an active yoga and pilates mat routine to music, and is a great way to re-energize your body. Tuesday, I was not feeling well, and thought I was getting sick. On my way home from work, I wasn't sure whether I should go to the gym, or just go home. I was late because of an after school meeting, so i could not make spin class, but I managed to go by around the beginning of Cynergy class, 5:30 pm. Driving down toward the gym I wasn't sure I should do the class. But my car was on autopilot, and went right into the parking lot. I dragged myself into the gym with my orange mat in tow. plunked myself down on the mat and Doran came in. Then we were off in Mountain before I could object. My body fought me all the way, but I didn't stop. By the time we got to the ab part of the pilates routine I was really beginning to feel better. The fall routine for this year has a oblique intensive workout, but you rest in the middle with crunches that makes the whole thing tolerable. The hips and folds tracks are amazing, and are cycling specific stretches, NICE!
I have really taken this month almost completely off Bike Training, and will continue to do so until Dec 7th, D-Day, when my Winter Routine starts with indoor cycling. I have however tried to maintain a 2 rides/wk schedule to at least maintain so of the gains I might have made this summer. Winter training will bring me back to 4 to 5 rides/wk, and hopefully see the gains or losses I need for the hills. I doubt it though.
Back to Cynergy. Last night class after going to the conference was awesome! I got farther into the poses than I ever could before, although not even close to where I need to be. My legs actually crossed when sitting in the hips track. I was able to get deeper in both the warrior 2 and salute which challenged my quads. Also got deeper into the squats, and man my legs were shaking when we finished the challenge track. Finishing with the meditation track is great! Letting your body fully relax, and bringing yourself to a trans like state makes you ready for a peaceful nights sleep, and quiets the spirit.
Cynergy is a perfect augment to a tough cycling routine, as it complements. Cynergy helps to strengthen the supportive muscles of the core, while stretching out the working muscles of the hips, thighs and shoulders. The down facing dog also helps to stretch the calf and achilles, as well as strengthen and stretch the shoulders and back. This makes the sore cycling muscles happy. The various and numerous planks we do helps to strengthen the shoulder, back and core making it possible to hold the cycling position more stress free on the hands. The only down side is that I cannot get two Cynergy workouts a week during my Winter Routine, making my hot tub stretch imperative to progress.
Last night Doran agreed to copy the music and routine tracks with me, so I can use them in my PE classes. This might help to bring me to the next level, who knows, but it couldn't hurt.
Wednesday, November 17, 2010
Maiden Voyage
Nick and I after our maiden voyage at Cycling Concepts in Rocky Hill. Nick on his Specialized Tarmac, and me I my Cervel0 R3. Both weighing in at 15 lbs. 13 oz. Nick looking light and fast, and his bike too. Me though only my bike looks light and fast. Looking for my extra 25 lbs off this winter...Training Starts Dec 7...Look out!
Tuesday, November 16, 2010
Getting ready for winter training....
The fall season has been somewhat slack for me, with building up my new Bike. Which by the way was very enjoyable! However, I feel my training has been pushed somewhat to the side, so I must recommit myself to the Winter Training routine which starts the first week of December. That gives me two more weeks of mostly weekend outdoor riding, weather permitting, and some gym time. So here is my winter routine in a nutshell, and my goal is to loose that 20-25 lbs. that I need to loose to make some headway on the hills.
Winter Training Routine (12 weeks, starting December 7th):
Mondays: Gym Day with Ab routine and Circuit Training
Tuesdays: Glastonbury Indoor Training Rides at Cycling Concepts
Wednesdays: Rocky Hill Indoor Training at Cycling Concepts
Thursday: Spin and Cynergy at HealthTrax
Friday: Spin at 5:45 am at HealthTrax
Saturday: Outdoor Ride or Spin and Yoga at HealthTrax
Sunday: Indoor Training at HOME or Rest Day.
Incorporate sensible eating habits with healthy foods with only 1 portion before 6 pm.
The above should get me to my goal, last year it got me much farther.
Winter Training Routine (12 weeks, starting December 7th):
Mondays: Gym Day with Ab routine and Circuit Training
Tuesdays: Glastonbury Indoor Training Rides at Cycling Concepts
Wednesdays: Rocky Hill Indoor Training at Cycling Concepts
Thursday: Spin and Cynergy at HealthTrax
Friday: Spin at 5:45 am at HealthTrax
Saturday: Outdoor Ride or Spin and Yoga at HealthTrax
Sunday: Indoor Training at HOME or Rest Day.
Incorporate sensible eating habits with healthy foods with only 1 portion before 6 pm.
The above should get me to my goal, last year it got me much farther.
Sunday, November 14, 2010
Cervelo R3 Day 2: 2nd thoughts...NO!...
This was my second ride on my new Cervelo R3, and I loved being on the bike! Below are some of my thoughts after riding, (2nd thoughts, kind of). Just a few comparisons of the R3 to the Tommaso Team Custom:
1. The braking is incredible: The Gore Ride-On cables allow for an incredible amount of feathering of the brakes. You can go from a touch, to a complete grab and anywhere in between. The response to the controls is much quicker than the Cane Creek SR-3's I had on the Tommaso. I think that is a combination of the 7900 shifter/levers and 7900 brakes pull ratio, and the Gore Cables. A wonderful difference!
2. Spinning: Spinning with the 170 mm crank versus the 175 mm crank makes maintaining a high cadence noticeably easier and less fatiguing to the hips.
3. Spin-up: Spinning Up to Speed is quick. With a couple of quick pedals out of the saddle you can get to speed. Gearing up is also easier, as you can sit and cranks out to spin easier. Again most likely due to crank length, but could also be moving less rotational mass. However, it could also be the increase stiffness in the bottom bracket as well.
4. Maintaining speed: Keeping the bike at a speed at higher speeds is also less taxing. Allowing for hill recovery much easier. Again a function of crank length and rotational weight reduction.
Large graded hills are not any easier however. I still have to reduce my mass a lot to get that to work properly. My chore this winter during training is to loose another 20-25 lbs. This will help a ton!
So there you have it, the break down of the Cervelo R3 comparison to the Tommaso Team Custom.
1. The braking is incredible: The Gore Ride-On cables allow for an incredible amount of feathering of the brakes. You can go from a touch, to a complete grab and anywhere in between. The response to the controls is much quicker than the Cane Creek SR-3's I had on the Tommaso. I think that is a combination of the 7900 shifter/levers and 7900 brakes pull ratio, and the Gore Cables. A wonderful difference!
2. Spinning: Spinning with the 170 mm crank versus the 175 mm crank makes maintaining a high cadence noticeably easier and less fatiguing to the hips.
3. Spin-up: Spinning Up to Speed is quick. With a couple of quick pedals out of the saddle you can get to speed. Gearing up is also easier, as you can sit and cranks out to spin easier. Again most likely due to crank length, but could also be moving less rotational mass. However, it could also be the increase stiffness in the bottom bracket as well.
4. Maintaining speed: Keeping the bike at a speed at higher speeds is also less taxing. Allowing for hill recovery much easier. Again a function of crank length and rotational weight reduction.
Large graded hills are not any easier however. I still have to reduce my mass a lot to get that to work properly. My chore this winter during training is to loose another 20-25 lbs. This will help a ton!
So there you have it, the break down of the Cervelo R3 comparison to the Tommaso Team Custom.
Maiden Voyage...R3 and Tarmac!
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| Maiden Voyage |
Dan email back that it was going to be OK, and when I got there, he had already done most of the work. All that was left was putting the bar tape on (deda), and the final fitting. I was inpatient, so I tried to put the tape on myself, not my forte, and I pulled a Perk! Of course I did it all wrong. So Dan finished his fitting with another client, and fixed it for me, doing a figure 8 instead of the cheat strips, and the tape came of beautifully in white.
Video of the final fitting before the maiden voyage of the R3 taken by Dan at Cycling Concepts in Rocky Hill. During the initial part of the fitting there was a awefull noice coming from the seatpost area, so Dan and I decied to take it off and cut it and grease the collar. Before cutting the seatpost the weight of the bike was 7.18 KG and after it was 7.16 KG a whopping .02 KG difference or 20 grams. This alone did not change the weight in LBS as it was still 15 lbs. 13 oz with cages and computer mounts. Very light considering that was not my ultimate goal here. I was looking for a sturdy comfortable ride and to get all Dura Ace throughout...Goal met.
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| From Maiden Voyage |
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| From Maiden Voyage |
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| From Maiden Voyage |
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| From Maiden Voyage |
Right after this photo my battery died on my camera, but Dan took a few shots of us after our ride with the shop camera, that I will add to this post once received.
Nick and I went on our maiden voyage of 15 miles from the shop to Middletown and back, mostly flat, but middletown has a couple of hills to test our resolve and our bikes. We road up rt 99 Through Cromwell, across to Berlin and then into Middletown. We came back RT 3 to the shop.
During the ride, I noticed several things about the R3. 1st was that on Rt 99 I had to use a lot less effort both to spin up to speed at lights, clipping in and out of the pedals was a breeze with the Speed Play Zero Pedals, and that maintaining speed behind another rider was effortless. When you stand on the pedals the bike just goes. Standing and cranking up short hills seemed to use much less energy, and was extremely stiff in the BB area. I think I need to crank down the pedal float a bit, as I notice I was able to move my foot in the pedals a bit too much. Even after a long layoff without riding, going up the hills in Middletown did not exhaust me like they did during the summer. I never got that rapid breathing to where I had to slow down totally in 1st gear. There was one time that a big dump truck pulled beside me and it broke my concentration and I lost momemtum. But was able to regain it after I recovered from the exhaust. I never used 1st gear, the closest I got was 3rd, 23 ring and same in the front. I had never done that on that hill before. I look forward to my follow up recovery ride today at noon. Going to go back to CC for some Derailleur adjustments as the initial cable stretch of the Gore Ride On's will undoubtly be needed.
After the ride, Nick and I went back to my house for a turkey dinner which was over done. I hate over cooked turkey, dry and lifeless. However the verggies that I baked with it were awesome! This is what I will have upon return today, Open faced turkey sandwich and veggies....NICE!
Here's to a great Maiden Voyage, but mostly to a great ride with my brother, time and MONEY well spent!
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