Exercise Anyone?????????????

[artwebb]

Tonight two fifteen min rides.
Jeanne back in with one ten and one twenty min ride! Also Total gym.

I don't know my walking speed, but believe it's a bit over 3 MPH.
Also think I figured out a way past big jumps in resistance. I have a little over 100 pounds of weight plates from the last weight set I owned. Putting 30 pounds of weights on the glide board with me should yield an extra 2.25 pounds of extra resistance (30 lbs x .15 = 4.5 x .5 = 2.25) Using the same math 60pounds = 4.5, 90 pounds = 6.75, 120 = 9 pounds.
These I consider sensible increments for a cable pullover, so problem solved.
Wednesday I go from starter workout to beginner workout.
Lower reps, more different exercises

Now lemme at those kettle chips!

[mk10108]

Well so much for an easy ride tonight..

I did not even get a rider count for tonight's ride. In the faster ride.. we had 4 other riders in addition to my wife and I. Of those we had one that we kept dropping. So we for the first part we periodically stop to regroup.

We did just under 27 miles.. at 21.5 ave.

Tonight hurt. After the last two hard days... at times it was like trying to beat a dead horse... there was not much there...



On the flatter sections.. we could turn the peddles over fairly good.. and maintain a decent pace.. and not have it hurt... but as soon as we needed some power.. It was not there.

It is like the fuel cells in my legs.. had some sort of vacuum lock... there is enough fuel flow to keep things going at a moderate intensity.. but as soon as more fuel was needed.. It feels like there is this vacuum.. and the fuel cells actually collapse [painfully] when they can't keep up with the fuel requirements.

We have a commital service tomorrow.. and a meeting in the evening.. so also a day off... thankfully..

No gas and pulling a 21 and a half average????? Mind if I take hit on what your smoking....think it will do me some good?

Kidding aside....my neighbor has this problem. Strong as an ox until he hits 32-34 miles then bam....fuel low level light. His lungs are strong just nothing in the legs. He eats well, does the Hammer Nutrition thing but still his legs gas.

He's a cancer survivor and had radiation so I don't know if that's the cause. Have you come across this and is there anything that can help?

[Fenlason]

Well so much for an easy ride tonight..

I did not even get a rider count for tonight's ride. In the faster ride.. we had 4 other riders in addition to my wife and I. Of those we had one that we kept dropping. So we for the first part we periodically stop to regroup.

We did just under 27 miles.. at 21.5 ave.

Tonight hurt. After the last two hard days... at times it was like trying to beat a dead horse... there was not much there...



On the flatter sections.. we could turn the peddles over fairly good.. and maintain a decent pace.. and not have it hurt... but as soon as we needed some power.. It was not there.

It is like the fuel cells in my legs.. had some sort of vacuum lock... there is enough fuel flow to keep things going at a moderate intensity.. but as soon as more fuel was needed.. It feels like there is this vacuum.. and the fuel cells actually collapse [painfully] when they can't keep up with the fuel requirements.

We have a commital service tomorrow.. and a meeting in the evening.. so also a day off... thankfully..

No gas and pulling a 21 and a half average????? Mind if I take hit on what your smoking....think it will do me some good?

Kidding aside....my neighbor has this problem. Strong as an ox until he hits 32-34 miles then bam....fuel low level light. His lungs are strong just nothing in the legs. He eats well, does the Hammer Nutrition thing but still his legs gas.

He's a cancer survivor and had radiation so I don't know if that's the cause. Have you come across this and is there anything that can help?

I am just good at

In this case.. I had no fuel to start with. It also seems like it is the first ride we have done in weeks that did not have wicked strong winds. Also about half this ride was more rolling.. no big hills.

So far this season I have not done a ride over mid 40 miles. After work we don't have the daylight.. and the weekends.. My friends that have been planning the rides.. have been wimping out this year....or we all have been busy with other things.

Cancer did not seem to slow Lance down.

hmm I am trying to think of anyone I ride with.

Off hand the only one I can think of is a friend that had pancreatic cancer.

He got better for a bit.. and did a lot of riding.. He was never super fast.to begin with.... but He still did the bennefit ride, the Trek Across Maine. 180 miles over 3 days.

If your friend is not having a fuel or hydration issue, I would guess it is a pacing issue.

[mk10108]

He's averaging 85-90 cadence. I was wondering if its the type of fuel. Trying to wade through the marketing crap, but literature seems to relay energy is energy.

http://www.cptips.com/

I'm wondering if a complex carb will help him due to the delay in energy released.

Rode 26.7 last night in wind out and two flats averaged 12.7 going out. Just my luck the wind died on the return but managed to hold 20 for a few miles and saw 22 for 1/2 mile. Total average of 14.8 in traffic.

[Fenlason]

He's averaging 85-90 cadence. I was wondering if its the type of fuel. Trying to wade through the marketing crap, but literature seems to relay energy is energy.

http://www.cptips.com/

I'm wondering if a complex carb will help him due to the delay in energy released.

Rode 26.7 last night in wind out and two flats averaged 12.7 going out. Just my luck the wind died on the return but managed to hold 20 for a few miles and saw 22 for 1/2 mile. Total average of 14.8 in traffic.

One's cadence has nothing to do with one's work intensity. One could be doing 90 cadence in a 50" gear.. 80" gear.. or a 120" gear.

Sort of a side note.. all to often here, when I suggest some one work at pedaling at a higher cadence... they shift down.. and have almost no resistance at their feet.. and loose all their speed.

I myself don't worry much about fuel.. unless I am doing longer rides.hmm I guess that depends on what shape I am in to start with. Last nights ride... I did try eating to help. Some 40 mile rides.. I don't bother to eat at all.

At the moment. I often use dried apricots. We also sometimes use cliff bars.. and I do like the newer cliff blocks. shot blocks are they?

People do need to experiment to see what works for themselves... each person is different.. in their fuel needs, and what works.

I have had times when my stomach has bothered me and I will stop and drink a coke.. which should be a no-no.. and I have done ok on it.

[mk10108]

interesting note on the cadence. I to shift down but usually one gear. Speed momentarily drops but as spin increases I can gain 1-1.5 mph without greater resistance. Higher speed but lower watts expended.

If your spinning faster in the same gear.....your an alien being from another world or in outstanding shape.

[flip18436572]

Swimming both Monday and Tuesday night. 60 laps on Monday, and 88 on Tuesday. I was working on a new 1/2 marathon event meeting tonight, so nothing for workouts tonight. Still raining here. Day 4.

[artwebb]

Twenty min walk and Total gym, Leg pull and Pullover plus added; Flyes, Seated row, Squat, Decline crunch, and an exercise called the Stretcher, sort of like a seated assisted toe touch. most of these were a joke at level 2 (Flyes were hard) but have to start them at some level, and I'll use more resistance next workout on those that need it.
Jeanne no exercise, had a migraine all day.

[Fenlason]

interesting note on the cadence. I to shift down but usually one gear. Speed momentarily drops but as spin increases I can gain 1-1.5 mph without greater resistance. Higher speed but lower watts expended.

If your spinning faster in the same gear.....your an alien being from another world or in outstanding shape.

[a little of both]

If you are increasing your speed..while decreasing pressure on your legs.. then you are doing it. All to often I see people not do that..they spin spin spin.. with no resistance at all. They will be several miles an hour slower.

[although it can take some time for a gear masher to learn to spin]

As I might have said before.. there are times we will try higher and higher cadences.. but that will be more for a skill drill.. and we still have some pressure.. and some speed.

If one is looking to increase their cadence quickly... shifting down is often the way to do it. Like passing a car on a motorcycle. It does depend on your rpm to start with. If you are in your "power band" [talking both bike and motorcycle] you just go.. there is no need to downshift.

Terrain of course affects all of this. If I hit a section of small rollies.. If I want to do some high rpm stuff.. I have been riding around 90... I will just increase on the downhill.. not shift.. and if it gets to high.. coast.. then using the virtual cadence screen on my flight deck. Kick it in.. part way up the next upslope.

Most people riding along at 90 to 100 rpm.. can also push a bigger gear than they are. Of course there are very real limits. This is also the reason for all the gears. While one wants to have the high and low gear that one needs. Often equally important, is to not have to big a jump between gears. Shift up that one more gear.. is much more doable if the jump is not to high..

[Fenlason]

actually generally If you can't easily increase your speed without downshifting.. you are over geared.
At least for completive group rides.. and racing.

Perhaps it is less of an issue today with STI shifting [or the equivalent ] because it is easier / faster to shift... but there is still a delay.

You "need" [or want] to be able to react quickly to someone's "attack" If you are not over geared.. you can more "easily" cover the attack.

[Fenlason]

Monday and Thursdays are supposed to be our fast rides. Right now it is ending up my fast rides are to slow.. and my slow rides to fast. Matt brought his wife and tandem tonight. He can keep up on his single.. but not so on the tandem. They seemed particularly slow tonight.

There were sections a I gave up waiting.. and semi hammered a few places.. then stop and wait up.. or loop back to them.

half way through the ride we were at a 17.9 ave. We got to a nice rolling road along the river.. there were some ups and downs.. but nothing steep, either way. For about 6 miles our speed was between 23.8 and 35.9.. Most of it we were in the upper 20's and lower 30's.

They did stay on my wheel until about the last mile or so..

We ended up with about 34 miles... and 19.1 overall ave.

[artwebb]

Two fifteen min rides.
jeanne did her thirty all at once, as we were going out with friends and she wanted a Margerita. (If she exercises after a drink or two her head spins)

[artwebb]

No workout tonight, run run run all day (in van, otherwise woulda been a hella workout )
got home midnight, tell ya more tomorrow

[Fenlason]

I goofed off yesterday also..

we are going out for a mountain bike ride shortly.

[flip18436572]

I haven't had time to post.

1.2 mile swim on Thursday evening before daughter's last vocal music concert.

1.0 mile swim on Friday before going to graduation parties.

2.07 mile run this morning and off to do yard work for next weekends graduation.