Tour of The Catskills

Well, its come and gone kinda an anti climax. It was a very tough event, but I was well prepared and did well (though my placement may not reflect it). I actually chased the pack down on day two after getting dropped on the first KOM, and for anyone that hasn't had the opprotunity to try and chase down the group for several miles its an experience.

The climbs were long and steady, some close to 7+ miles in length and with varing degrees of gradient from 4% up 19-20%. My results would have been a bit better had it not been for a few things out of my control like the detour due to a traffic accident and me getting stuck at a traffic light for nearly 3 minutes watching as the pack faded away. But overall it was a great experience, and an excellent moral booster to see my progress. I may do one more race this year or a charity metric century at the very least.

As for training, I am slowed down actually off the bike or anything else for at least a full week. Then its into a transition time to start some weight training and begin getting stronger and working on my weaknesses and limiters for next year. Its going to be interesting to say the least

gun

Final shake down

Went out today for an hour, my goal was one to two hours but I felt great so I shut it down and went home. Did a few efforts but mainly stayed in my Z1 HR. One thing I did notice is that on a steep short climb I got my hr up to 179 and it came back down to 122 pretty quick I was very happy with that, and I have done this hill before its like 24% grade but only about 100-150 yards in length, I definitely felt stronger on it. Did a few short sprints starting out shifting up then an all out 10 second effort. Still need to work on my sprint, have gotten better on my jump (starting with either leg), but the all out effort I still feel a bit off the mark but that will come with time.

Still working on recovery, actually getting a half session massage today not sure if I am going to go for the neuro musc/ myofacial release or deep tissue will talk to the therapist and she what she thinks she is good. That is one thing I wish I could do more often, will have to try and work that into my next years race budget.

Things went well, of course there are things I found that I need to work on but that is good. Now I just need to race smart and give it all I have.

Gunna be a good time.

Harv

Tour of the Catskills in three days

My biggest race of the year is only three days away. Many things are going through my head, typical things like will I do well, did I do enough to do well, and much more. I am at this point before a race trying to focus on the task at hand and make sure I have all my gear in good working order (I do this well in advance don't want to change set ups on the bike to close to the race), and that I am prepared.
This race is a bit different being that its multi day, and so now I need to make sure I have spare equipment. I don't have an extra bike but I do have an extra wheel set, two extra cassette's, extra brake cables, handle bars and shifters, rear derailleur, and extra saddle, and other odds and ends. Now I did not go out and buy new stuff this is all off of my bike I wrecked (wouldn't be buying a dura-ace derailleur for a spare), but its pretty cool to have back ups kinda makes me feel like I am really in it.
At my level I am everything, trainer, mechanic, and motivator. My wife she is also a motivator for me and she is my support vehicle (not allowed to drive the course) in that she goes to the feeds zones for me and cheers me on.
Well, my bike is tuned wheels are trued, gear is packed and ready to go.

Physically, I am as prepared as I am going to get. I am in my taper to race day doing short intensity work outs (decreasing volume), and doing everything to ensure I recover for a good peak on race day. I feel I have done a good job, probably not all I could do but all I could do with the time I am willing to give. I actually during my main training weeks was able to increase my volume from 6-8 hours on the bike a week to 15-20 hrs on the bike as well as my off the bike work. I did not have to make to many sacrifices to achieve this mainly just did not work much overtime at work and road early in the morning while the family slept.

I am going for it all this race, I am going to try and not leave anything on the road each of the three days, use the techniques I have learned like sag climbing, and just go for it in general with out burning to many matches to fast. Its going to be a lot of fun, and a great race experience.

gun

Less than two weeks to go..

Its actually a week and a day till the prolouge of my stage race and man am I excited, but also a bit nervous. Not in a bad way, just hoping I really bring it all and use up everything and leave nothing on the table. By this I dont mean kill myself and not finish well, I mean race smart and use my matches wisely, but if I have to burn them all I want to make sure its a forest fire...

I am basically in recovery right now, I am doing a seven day modual from cyclo club called "get faster in 7days" then I will go into my taper. But really its part of my taper cause I have increased intensity while decreasing volume, and really am trying to make sure I put as much effort into my recovering as I do into my training.

Its going to be a great time no matter what happens but I still want to kick butt....

gun

C Race today

Well the race went to crap the first lap but not due to fitness. I did feel a bit tired but that is to be expected, with my not tapering to this race (a C race I would rate it). Myself and two team mates were up front setting the pace, I was feeling good, I was moving through the peleton with ease, and did not even faulter on the small climbs that this course had, but then on the long climb I was taking my turn at the front, and my chain came off on the steeper part of it, I got it back on with out stopping but dropped back a bit before I did. I held on to the back third till it came off again before we finished the climb and ended up off the back some. My one team mate and I (who flatted) worked for a bit but were unable to reel the group back in. He abandoned but I stayed in for another lap, first to get in some miles but to also see what happened, my speed was picking up about 2/10ths a mph every lap so I figured I would stay in for a bit and just hammer it. Hey the only difference from being off the front and the back are position it actually takes the same kind of work to be by yourself in either position,(I would rather be off the front anytime) no one to draft off of or work with so I hung in. The total race was 60 miles I did 47 in just over 2hrs 20 minutes. I am happy with that and I learned a few things, first I still get too excited and want to go and run for it. I need to learn to sit in more, but hey I have fun doing it....My one teamate got 6th and the other worked his butt off for him so it was a good day. Two weeks and I am by myself in NY for the tour of the catskills I will be more rested for that.
gun

2/3rds done of my stage race prep

Just finished my stretching after my day 3 of the triple up and the last day of Go Long Climb Strong. This is my second week in a row of the program Josh help me set up for the stage race, and my 3 week of go long in about a month and a half. I am looking back and I feel way stronger than the first the prior times (I know this is the reason to do it :) ), Hey wait that means I now have to work harder to get further results more suffering lol and I love it. Really if you think about it (I read this before not my original thought) everyone of any ability suffers its just how much suffering you want, are willing to take, and can handle. I don't think it really feels any different you just (as you progress) have more capacity to work (i.e. more hill repeats with less fatigue) and hopefully recover faster (with out being a doper).

I have a 60 mile road race this Sunday, its not real hilly the one hill it does have is not over 5% grade and a few punchy climbs this will make for some interesting racing. I may even try an attack, bridge some gaps, and well you know kick some butt and win an event. Another thing I have gotten from this training is that I was always way under gearing myself on climbs and not spin just turning the pedals over in the flats, by this I mean I was just cruising along at way under what I could. Places I ride where I use to go at about 15 mph I go along at 18-25 mph with not a whole lot more effort. The technique training has been invaluable, made me much more efficient.

Well, this sums up my 2/3rds (basically) of my training for the stage race. I go into a week of get faster, then taper into my race which is three weekends from now.

Gun

Be flexable and reap the rewards.

I set out today for day two of my triple up for "Go Long Climb Strong", I had my route planned. 15 minutes into my warm up I came to a section of the road(back road) they were re-surfacing it with tar and chip. I was going to bo back and do a different route but the trucks with the chip were coming that way on and I could not ride on the new road it wasnt even possible. So I continued on. Well, then I got a flat. Fixed the flat and on my way. I decide to take a different route after this section of road. It was actually the reverse of the route I did yesterday for over reaching. I knew it had two decent and one steep short one. I did not want to get anareobic so I figured I would just spin a small gear and hope for the best. Well, the first climb is short but a little steep, I was above where I wanted to be for the work out today but not for long, so all was well at this point.I had a fairly flat section so I did a 12 min chunk at the sweet spot, then came the first long climb (2miles) about 200 yards into the climb it gets steep and my HR was over 180 this is not where I wanted to be so what to do! Not much I could do I was already commited I started doing some rhythmic breathing and found my HR starting to drop even with the same effort. It went from 184 down to 174 then down 170 at about the 3/4 climb mark, but my RPE was at what I would call about a 8 not bad this is about where I wanted to be. The top of the climb mellows a bit so I shifted to a little harder gear to roll over the top and still my HR (with the rhythmic breathing) did not elevate but 2 bpm and I felt my RPE (rate of preceived exertion for those that dont know) actually dropped a bit so I shifted yet again. I found myself on the last 1/4 mile of the climb at about 17 mph probably about a 4% grade. Not much past that maybe 5 minutes of recovery, I have another climb not quite as long but starts out steep. I did this breathing pattern again and my HR and exertion level was well in the area I wanted it to be. So I decided to drop the hammer, I did the climb (faster than every before with less effort) at the top I get onto a rolling 8 miles or so I got into the drops and let the hammer drop all the way to the end, which the end by the way is a 2 1/2 mile 12% down grade (50+mph) wooooohoooo what an end to the work out. Then I was able to spin home do Zen Fix the back flexability, cyclo breath and myfacial release. Lesson I learned, a curve ball is only hard to hit if you take your eye off the ball and let it be hard to hit. If you focus and be open and flexable you can take this sort of situation and turn it into one hell of a work out and moral booster. gun

Knowing when to rest

Had a hard work out indoors the other day, I was suppose to train today but feel really cooked from that work out so I am taking an extra day of recover. I have worked hard the last few weeks and I am going to listen to my body even though my ego says get out on the bike. I did do some stretching but that is it. Your body actually rewards you for a little bit of abuse (breaking it down through training) and then it comes back stronger. But, if you beat it to severely it will let you down every time. Plus at this point I don't think I could do the hard work out I have hard enough to benefit, so why waste the effort.

Sunday is the Robeson race, its a local race and I am using it as a tune up for the Tour of the Catskills and I am really looking forward to the race, I haven't raced in about a month. Well, its off to bed for some rest then a hard training day tomorrow.

Gun

Rain Rain Go Away,,,,

Weather has not been very good here the last few days, thunderstorms and rain, so I have been on the trainer. Not a problem I try to maintain a flexable attitude so that I don't get discouraged.

Today I decided to do spin class 7 accelerations. For me that has always been the hardest class, I still struggle with it, but that is OK I do see some improvement. I am in the middle of my training for the stage race its about 20 days out, I am doing a race this coming weekend close to home, its a 60 miler with not many hills but a few punch climbs and a 2 mile easy grade that I am sure is going to lead to some attacks. It will be a tune up race for me, I am going to do my best and hit it hard since its far enough out from my stage race. Josh said "go ahead and try to get a result" and well who am I to argue :)
Nutritionally things are good, I am cycling the drip usually a week on then a day or two off it. My energy is high and am trimming up a bit. I am not focused on losing weight at this point, but gaining fitness. The program that josh laid out for me I have followed I would say 95% I have added a few extra rest days as needed or as uncontrollable events have called for, but over all I have done all the days of work and in pretty much the prescribed manner. (Kicking my butt)
gun

What a three weeks

The last three weeks I've learned quite a bit about myself, training, and just life in general. Life in general, I have really learned that all of our pursuits play a role in molding who we are, and that no matter what age we are were always in a state of change (even if we don't know it or acknowledge it) and change can be positive or negative. If we learn from both we are doing good.

In all aspects I am learning to think outside the box to get out of my comfort zone to achieve growth. My fitness level has gone to a new level, and with that comes the risk of over training. This is easy to fall into and is something I try to keep in check. On the other hand I don't want to use it as an excuse to not push as hard as I need to when its time to push. Its all a learning curve I have been learning from my mistakes and hopefully will not make them again.

I just finished a week of go long climb strong, so as of now I have done (week go long climb strong, 7day climbing boot camp, week of go long climb strong) I start another week of go long tomorrow and then have two days off before going into a week of speed work, then taper into the Tour of the Catskills.

I do have a few added stress points, my wife started back school the other day and two of my kids go back in a week. Its not too bad but on days that I train when I have to work I like someone at home with a car to pick my up in case of a major mechanical problem. To deal with this I just plan my routes close enough that I can get home in an hour if I have to walk it and I do have an older daughter who just got her drivers license if it comes to that. I just take it all in stride and keep my priorities straight.

Over all everything seems to be going good, I feel good, I am eating good, and my general outlook is good. Really the pay off will be how I do in the race not if I win but the effort I am able to put forth compared to what I have done in the past. Its all up to me and there are many factors involved to put all my pay off in the final results, cause sometimes they are just not a good gauge of how your training has gone.

gun

Sweet spot (day 2 of triple up)

Felt good this morning after getting about 13 hours of sleep. Some sorness in the traps but after nearly 6 hours in the saddle yesterday I exspect some, especially with all the climbing. Went out today to train in the sweet spot. I have a nice rolling route that has little traffic and no stops. Its about 9 miles each way. So, I keep up a good pace out and a good pace back, took about 5 minutes of rest between each effort. I did about a 10 minute warm up and cool down also.

Going out I stayed in the drops and in the big ring (53), and on the way back I stayed in the small ring and on the hoods but still low. I have really been working on efficency and breathing, really is paying off. Going out I was able to average 22mph with my hr staying below 150, and on the way back 19.5 mph still keeping my hr below 150. I added in some standing on the way back keeping all side to side movent out of it when I stood kinda like when your on the trainer. I noticed how much more of the quads came into it when I did that and I went up the rollers harder and faster with less effort.

For coming off a hard ride yesterday I felt great tomorrow is a go long day I am going to try and get about 3 hours in if I can. Nutrionally I am really feeling lots of energy so I feel what I am fueling with is doing the job.

gun

Day 1 of a triple up

Today was Livestrong, I did the century (96 miles) I am very happy with my time and how well I climbed. Going into today I thought I would have to re arrange the days of the triple up from Go long climb strong, but I really dont today was definitly an over reaching day, and though I will not go as long as I did today in miles on day three I can do the order as its laid out.

I used just about every technique in the club today, and learned quite a bit about how to suffer. It was a great day and I think I have made great gains. I am still playing with my fueling a bit but think I have it nailed down in the shorter efforts (3hrs or less).

Gun

Chillin

Well, today I am just chillin out hanging with the kids. Plan on doing some recovery yoga tonight possibly. I have really learned how important rest is and I take full advantage of it. I am still training in my nutrition but that is it when resting.

I do have a decent hilly century on Sunday, not sure how I am going to approach it but its going to be lot's of fun. Hope the weather holds off.

gun

All things together

I definitely see my fitness has improved, quite a bit actually over the last three weeks. I am going faster and able to go harder longer. I started a two week block of go long climb strong today. Maybe your saying whoopdee doo :), No really, in of and of itself that is not a big deal. The big deal to me anyhow is this, I just came off a 7 day straight stretch of 6 twelve hour work days and 18 hours today. I arrived home around 1:45 and headed out on my bike for day one of this block with no sleep in 26 hours I actually road before work yesterday and then today when I got home. The big deal to me is how great I felt on my work out today. I was able to push bigger gears with less effort (I believe partly do to working on form), I road up steeper hills in big ring still pushing around 45 rpm. I did 9 sets of 3 minute intervals like this on rolling terrain and a 10Th 7 minute interval. I took about 24 minutes rest between for the most part. My gearing was a 53 and I tried (and mostly achieved this) to keep between an 11 and 17 on the rear.

I ended up with 24 miles in just around an hour 18 minutes, with out even thinking about going fast. My legs felt toasted after till I spun them out and then did my cool down routine. The drip really seems to keep my energy level up, I think I may need to decrease some of my intake but am worried about messing with something that is working. If I gain a pound or two it will more than likely not be an issue. I have also noticed I am leaning up, seeing more veins if you know what I mean.

I don't think I am over doing it, which may cross some peoples mind. I just think I have gone up a level in fitness and strength and can now train at a bit higher intensity with out killing myself. Now its time to refuel and keep it going..

gun

Great Gains

Well, killed day 7 went out did the techniques and just felt like doing a little more, I did not want to over do it just felt so good and strong just wanted to see what my gains over this last few weeks may be. (This is from the culmination of three weeks of training). First, I headed out to a steep hill that I climb now and then, its not real long maybe 1/2 mile but its about 24% grade for about half of that. Anyhow, oh and since I was doing standing drills I stood the whole climb. I normally feel like I am going to explode by about half of the steepest part but I always make it up. Today, I did not even get that feeling it was just like going up anyother hill, I accelerated over the top even past a car (he was going less than 12 miles an hour).
Now its time to head home, so I decided to stay in the big ring and in the drops the whole way so total it was 27 minutes in the drops and in the big ring and even one climb in there. I feel great....


gun

"How hard can you go before you blow up"

The last two days have been pretty tough, yesterday was my fifth day in a row of working 12 hrs. I have two more days then I am off for 5. This definitely plays apart in my energy level as well as my recovery time. The last two days of training have not been any picnic either. Yesterday was an off the bike work out day, basically destroying the core. Then today's focus was on going as hard as I can, on a hill five reps. Over all I think it went pretty well, but there is always this thing in my head (something I need to work on) that if I dig to deep I will never recover, and I will be off the back of the pack. Well, I think its time to realize that even when I go somewhere in the middle I end up off the back, what can I do.

In my opinion I don't trust my fitness enough, an I think (like anyone else) I don't want to suffer to much. So, I either have to get tougher and take that chance or accept that if I don't push it I will be finishing where I am or slightly better in my events. It may sound (at least for the level I race at) that I am putting to much into it. I don't see it that way, the way I do see it is pushing ones self is how we get ahead in all our live ventures and being able to juggle family (first priority always to me), work, and cycling is training, and as I have been told I take things to an extreme that most people in my position would that's just me and I love it.

Going to finish up the 7 day climbing boot camp tomorrow, then its into 14 days of go longer climb stronger. I have a century coming up next Sunday the 23rd of August, and am using that as part of my training. I have seen a good bit of improvement in the last three weeks, so I must be doing something right.

gun

Going into rest day..

Did some hill work today (this is the theme of my training because its my weakest link), practiced pacing my self into the hill and gradual build up and roll over the hill and get back up to speed. It doesn't sound all that tough, but for me that is where I typically get dropped in a race or a ride. I am looking forward to a day of rest tomorrow. You might say to yourself "if he is looking forward to a day of rest why train so hard", and that is a good question one that I asked myself before. The answer is this, rest and recovery is just as important to training and training effectively as all the work set off and on the bike.

Nutritionally things are going pretty good, I have been using a drip and increased my veggie (raw) intake as part of the drip. I am still eating carbs but have spread them out, also I am cutting them slightly to see how much I really need. So far I have good energy on and off the bike during and after work outs.

So far my goals are on track actually a bit above where I figured, I have increased my volume and am feeling the work but not over trained. I have Livestrong (a century) coming up, which falls during the first week of two weeks of go longer climb stronger, that will be a good marker. I don't have a time to beat I just want to finish and ride strong in the hills, I did do a 101 mile ride last year in 5hrs 50 it had some decent hills at the end but not as many as livestrong will have.
Cant wait, its going to be so fun to participate with close to 6000 others, for a great cause.

Gun

Form....it really makes a difference

Today is day two of the climbing boot camp, I was unable to get out to ride due to thunderstorms, so I did "Cyclo-Spin class number 1" it basically hits what I would have hit on the hills doing super spins. I could really see where my technique needs work (I guess we all can use improvement), when I was doing some of the spinning with one leg, I could feel when I was not spinning a circle the dead spot was very obvious. I also noticed that I was able to spin faster with less effort when I had good form.

All in all it was a good (sweaty) work out. Only 35 days left till the Tour of the Catskills, and regardless of how I do I am learning about myself and really loving it.

On a side note, at work I have noticed how my fitness caries over to my life off the bike. I am able to get into positions (I'm an industrial electrician and sometimes I work in very odd contorted positions depending on what part of the machine I am trying to get at) and stay there for long periods of time, where before I would have to get out get back to normal and go back in. A few of my co workers made some comments about my flexibility (but I will keep this G rated)


gun

Climbing Boot Camp

Today was day one of the "7 day climbing boot camp", it was a short work out only about 55 minutes total, it really consisted of a warm up, 20 min hardest sustainable pace, then a cool down. I also did some yoga moves not a full work out, followed by "Cyclo-Zen Fix the back Strength and Cyclo-Cool Down Stretch.

The work done doesn't seem like much, until you do it. I took three days off after the two long days on the bike and that was good. I felt great. With the start of today's work out it takes me into 21 days of training with recover with in the three 7 day programs (climbing boot camp, and two weeks of go long climb strong). I do have some adjustments to make due to a charity ride century but it will work out great.

Gun

Planning upcoming weeks...

Planning is (I think ) important to any successful program, but so is being flexible and having the ability to think outside the box.

Well, sat down and planned the days of my training to see how they fell with i each module. I still have plenty of room for flexibility, (that's what I really like about these programs) so I will start the Climbing Boot Camp on Wed the 12th then I go straight into a go long climb strong (two weeks) the first week I am modifying things a bit to fit my time and a charity ride. All I am really doing is swapping the days around. Basically, instead of doing days 5,6,7 in order I will swap them and do the days in this order 7,6,5. So I will actually be pre fatiguing myself for the sweet spot and over reaching day by going long. (Talk about mixing it up)May seem like flirting with over training but if I need to I can do smaller chunks on days 6 and 7 or less chunks overall. And its far enough out from my event I think it will work good.

Gun

Resting is training...Right

Today I was given a reminder in an email, "if you feel like you're getting close to "the edge" in your training, add in a couple of days off " I have often wondered when I am really getting to the edge of my training, or am I just scared to suffer.

Well, I would be lying if I said I wasn't hesitant to suffer (I don't think scared is the right adjective to describe how I feel), I mean the human body is built with many mechanisms to either keep us from suffering or to tell us we are. I mean think about it, when you break a bone your body immediately starts to produce dopamine to dull the pain, so that your flight or fight reflexes can be utilized (this is an opinion based on some things I have read). Anyhow, what I am getting at is we are not programmed to suffer, I think its quite the opposite, our body does all it can to not suffer. Another example is when we are with out food our metabolism (after a time) slows to perserve itself.

Yesterday, I was on the first of two or three days (depends on how I feel) of recovery from the hard block of volume training. Even though I was resting, I was still training just not physically but mentally, which for me entails learning things to utilize in life as well as training. I was searching through some of the Cyclo-Club archives and found a video about intentionally making ones self suffer to find out exactly what you can tolerate and what your limits may be, and where one needs to say enough is enough. This is an important thing to know about ones self for various reasons, with out pushing past a limiter you will never progress in that area, if you dont stress your body it will stay where its at (if your looking to advance this is important), and you never know when you will be lost in the woods with no food (thats extreme but sounds good :) )

So, I have to ask myself (and I do quite often) am I pushing hard enough to attain my goals? I also ask myself is my goal realistic, and will I be happy no matter what the out come? The later of the two questions is easy, absolutely especially if I know in regards to the first question that I did my best and gave it what I wanted to.

I am honest with myself in my training, I know what I did and when I held back when the suffering got intense. So, after an event or a ride I can say to myself honestly "I gave it all I had in training and in the event" or " I know I held back on those hill repeats so I earned the finish that I have" and I am good with either scenario. I just really love what I am doing right now on and off the bike.

Gun

Transition to next block of training

Today (8/9/09)is a day off actually today and tomorrow. Then on Tuesday I am starting the Climbing boot camp. I will be eating good today but still smart. Made sure I got plenty of veggies broc, cauliflowe, carrots ect I will just forgo the dip. We are having a cook out and I plan on eating but still need to eat right.
Legs feel work (as well they should) but I dont feel completely trashed, that is telling me two things one that my in ride fueling was sufficent and that my post ride stretching and fueling are on. Will not be using the drip today as I will be getting a good bit of calories from food and beer...
Gun

Day two (Block of training)

Today was day two of a block of training that I hope will jump start my fitness, as I get into week three of training for the "Tour of the Catskills" I did hills yesterday and something I learned from the "Cyclo-Club, Go Longer Climb Stronger" is to get your hard work in first then taper it off the rest of the week. I came off a week of this program took a few recovery days, and decided because of the time I have (I actually had some) if I got out early I could get a block of days of 4+ hrs or work on the bike. Well, today I intentionally avoided a lot of climbs and went out on a route that starts out with a easy climb and the next real climb is somewhere around mile 70. http://www.mapmyride.com/ride/united-states/pa/pottsville/993399642502

The first part of this ride is rolling with a good bit of flat and false flats that you can really move on. I broke this into some chunks of tempo between 5-12 min each set and made sure I blasted up the hills and rolled over the other side not loosing to much momentum or speed. I then took it easy for about 12 miles because I knew there was this climb coming (starts out gradual 1-2% then up to 12-14 %) that is about a good 18-20 minutes. I was so close to stopping on the steep section but I pushed it out, I figure if I am not going to push through the pain then I may as well not train for a race. After this climb I hit a few tall rollers and felt like my legs were going to fall off, I was so inside my head I had to get out, or I was going to quite.

I tried something different for fueling today inride. I made up two bottles of perpetum, one three hour bottle (6 scoops) and one two hour bottle (4 scoops) and three bottles of water (in a camel pack), also took some gel and a cliff bar. I actually think this worked out pretty good for me it was a little bit thick but actually tasted good I had to watch that I did not go to the bottles too much cause I am use to downing a bottle an hour. Also, used some anti fatigue and enduroltytes. Post ride I had a serving of endurox r4 stretched then had an omlete with spinach and mushrooms and serving of oatmeal with blue berries ( I eat this almost every day love it and dont get sick of it)

Well, overall it was a great ride (just inside my head too much) but still got in little over 5hrs and 84 miles. Tomorrow will be recovery, I find for me that after hard blocks of training active recovery works best, maybe take the mtb out for an hour then some yoga and stretching. Oh and my wife is having a bday party for me so, will be doing a bit of drinking and eating but not still am aware of my goal, but I know I can have fun doing both.
Hey you only turn 40 once.

Gun

Hitting the Hills

Hill work today and man was it a killer got 4hrs in and nine climbs to speak off, did not worry about the total mileage but got 55 in. If your interested in seeing the elevation here is a link http://www.mapmyride.com/route/us/pa/pottsville/321124966061584322I did various chunks on the hills first long climb I did some accelerations, the next climb I spun, you get the idea. The best one that shows me how much progress I have made last year was the fourth climb, I stood the whole climb shifting to make the gears harder if it leveled off then back down as it got steeper. Last year it took me 8 minutes to climb this hill this time it was just under 5 min. In ride fuel, I used three and a half bottles of perpetum, one cliff bar broken into thirds and two shots of gell, some anti fatigue caps, RCS, and eduruolytes. When I left it was 48 degrees but I know you can still cramp up so I figure it wouldnt hurt. Hard a** work out..gun

Day off physically but not mentally

Today was a day off of training completely, I worked at the bike shop (do this now and then) I don't work often just now and again to fill in. I have learned a ton about taking care of my bike fine tuning it and general fixes that use to keep my bike in the shop for small fixes when I wanted to be riding. (The discount is awesome too :)

I was talking to the top mechanic there as far as gearing, if he thought I should go to a compact crank or on the other end go to a smaller cassette. Right now I typically use an 11/28 I feel it gives me enough range to climb as well as when I need to hammer it on the flats or false flats. I use a 53/39 on the front. Basically we talked about advantages and disadvantages and we came to the conclusion that I may want to go to the smaller cassette for the prologue being that its not a steep climb, but that my 11/28 should be sufficient.

Tomorrow starts a block of long days 70+miles or 4-6 hour rides, first day will be lots of hills and I will chunk them spinning some, powering some, and doing accelerations and roll overs on some. I will 6 to 8 climbs of varying difficulty half of them just over 2 miles two of them shorter but steep. The day after that will be a long ride about 5 hrs with only two real climbs at about the 60 mile mark the rest mainly rollers and flat. The third day I am still waiting to decide I want to see how my body reacts to this much training in a short time. It could end up a short ride with some good yoga and some core work.

I guess I should be dreading it but I am actually looking forward to it. The days will start early (I want to spend time with the family) about 4:30 or 5am get back be 10-12 then off to the amusement park or the pool to chill out.

Till later

Harvey

Gun

3 Day stage race training

Week one of my training for the "Tour of the Catskills" is in the book, very tough week but productive. If you follow my blog, you may know that I am a member of a cycling club "Cyclo-Club" and I get the majority of my work outs and routines from this site as well as from other members.
I am currently getting guidance from the owner of Cyclo-Club Graeme Street as well as Josh Liberles whom is a Cat 1 racer and does lots of big races. Josh has given me a formula for approaching my training for this stage race, and we will be working on strategy on how to approach each stage to get the best results with in as well as over all (GC). Each race has points with in it for KOM (king of the mountain) as well as sprints. I am not strong after the climb but can climb pretty well during the climb if I expect not to come over the top and stay with the pack, which is one of the major things I am working on. So, there is a bit of strategy that goes into this type of race, as I am learning.

This week in my training I am doing a few days in a row of 60-100 mile rides and with in these rides I am going to do chunks of focused efforts, for example I may do some hill accelerations, some tempo, as well as various techniques to get pedal efficiency up.

If your wondering why I am doing this type of work out for the week, here are a few reasons. First, I have some family things planned and can get in some long rides in the morning and spend the day with the wife and kids. Then there is the base building that comes from long endurance rides, as well as getting my body into a mode of doing long harder efforts consecutive days in a row. Then there is the main reason, my wife is throwing a 40Th birthday party for me on Sunday and I plan on drinking a fair amount of booze (not something I do often) and I doubt I will be doing much riding the day after...:) and that would be right in the middle of a week long routine.

I am really jazzed up about this race and the training and learning that will come with it. Should be a great experience. So here we go full speed ahead.

Harvey

"Gunnadropya"

Where I am at now....

Its been a few months since I have posted on my blog. Being a cycling dad life is pretty hectic and sometimes its tough to even get on the computer. Now, starts a new chapter in my cycling training. As of now I have done Road races (circuit as well as straight road) , the longest was the Tour of the Battenkill at 62miles, and it was tough. The shortest was 17 miles "City Cycle 17" and that too was tough due to the wall (22% grade climb) that we had to go up five times. I have done Crits these are tough due to the accelerations and constant high tempo. I did one crit cat 3/4 that I got dropped after 12 laps of the 20 and my average speed was 29.5 mph.

My finishes have not been great, a few of them are not bad and I bested my last years time in the "Lake Auburn Road Race" by a full 10 minutes on a 35 mile course, Thats like beating myself by 3 miles. So, all and all I have made some great improvements but still have tons of work to do to get where I want to be.

My new goal is to upgrade to a Cat 3 (not an easy thing), and start doing the master series races (dont let the "masters" fool you) and be able to do the national championships (which at my age group you have to be a Cat 3 or lower). I just turned 40 so I would be racing in the 35+, this may sound like a bunch of old guys riding bikes, but if you know anything about racing this catagory is Cat 1-4 so basically you could be racing with ex pro's or even guys that are still racing at high levels just using these races to keep in shape. What I'm saying is that its even tougher than racing in the cat 3 or 4 most of the time.

In order to upgrade I need to accumilate 20 points and this is not easy either. My first race on the road to this upgrade is going to be a three day stage race "Tour of the Catskills". This race has the potential for good point accumilation, which I did not know when decided to do it. Which is why I need to train harder and smarter than I have all year. My training started last week and I will keep posting on my training and how its going and what I am doing and why.


Gun

Harvey

Plateau

Well, I am feeling like I have plateaued, and of course that is normal. So, now I need to step it up and mix it up a bit but I am not sure exactly how I plan to do that yet. I am training for a race weekend in Maine (Lake Auburn Road Race, and the Great Falls Crit), so I dont want to do to much different now. Don't get me wrong I am still making gains in fitness and riding skill, I am just getting a bit stale and though I do push myself pretty hard I feel I could go harder at times (still get rest and recover) and make more gains. Some of it is I train by myself, my closest group ride is about an hour drive (well with people at higher levels than myself) and with my time limitations and work schedual it is not very plausable. (Maybe though that is what I need to do is make time and at least do one of these rides every few weeks)

Nutritionally, things are pretty level. I want to lose more body fat but I am not willing to give up performance and lean weight as a trade off, at least not at this point. One thing I have to remember is that I am increasing my training volume and that is going to make a difference, I just have to keep a balance and not go to far one way or another. On the other hand, I think riding the fence to much will lead to more stagnation. Anyhow, I will figure it out and learn from my mistakes.

Gun

Starting a new cycle

Its been a few weeks since I have blogged just been really busy with family, work, and riding. I just came off the Turkey Hill County Classic race in Lancaster Pa. It was actually my first race as a Cat 4. I feel I was ready physically and mentally, this was not what I would classify as an A race, it was just to keep up with competing and a day out with the kids. The kids had a blast, as for my race I had mechanical problems in two races but was able to finish the second.

Right now I am on day 3 of a Fat Loss Bootcamp http://www.cyclo-club.com/public/main.cfm that I am doing with my wife and her sister. My goal is to get below 180lbs but thats not the reason for the FLBC, I just want to prime my body to start training for another race that I have coming up June 6th. This race the Lake Auburn Road Race, in Auburn Maine was my first race ever, last year and I want to use it as a gauge, I finished 53 (not last :) ) as a CAT5 now as a CAT 4 I am in way better shape but the competition is just as tough if not tougher. My goal for this race is to finish in the top ten if not 1st. I have been learning alot this year about racing and have been working on my weaknesses. I have done ok in my races thus far but either make mental mistakes and go to hard to early or have had mechanical problems.

I am working on my training program for this as I write, I am considering combining both a speed and climbing program, both will build me in areas that could use work. I also need to consider keeping a sustained pace and keeping with the pack in accelerations. Anyhow I will have a program nailed down this week. It will include a good bit of strenght training the first half, and a healthy amount of core work up to two weeks before. Stronger core equals stronger performance on the bike.

Nurtrionally I am on track, I did ad a few pounds I was hovering around 184 but weighed in for the FLBC at 188, but I think it was lean weight cause I have added some muscle which is fine. I will be using more of a mix between a performance phase of eating and a maintenance phase as I get closer to the end of the month. My pre, in, and post ride fueling seems to be ok but I think it needs a tweaking but just not sure what. Well, thats why its called working on a program and needs to be flexable.

Gun

Harvey

Success but not first place

Well, the race went great, it was very tough lots of people walking the hills. I never had to put a foot down though I was close on one of the dirt climbs. It was Juniper Swamp, an 18+ % grade on loose dirt you couldnt get out of the saddle cause your rear tire would spin and it was hard as heck to stay in the saddle and get enough power to get up the hill. I ended up doing an S-turn so as not to stop and that gave me enough momentum to keep going. Overall I finished 38th out of 50 in my fields it was sprint between four of us which though it did not decide any part of the race it was fun for us. I came in second in that sprint for the finish by a tenth of a second what fun. If you want to check out the race here is the event website. http://www.tourofthebattenkill.com/

gun

Here we go....

Well, all checked in for the race its funny there are almost as many racers as there are residents of Cambridge NY. The town is all a buzz and the pros are showing up slowly. I am so hyped up and ready to roll, I feel great and am going for it. I am about to head out for a quick opening just to losing up I rode a mile to check up on my shifters and such and felt good already so I think its just going to be a quick spin and some stretching then a light supper and bed.
Hammer on
gun

Two more days

Two days till race day, I am on the race week of the build peak race format and I feel great but feel I am not doing enough guess its a situation where you just have to have confidence in your training. Getting ready to head to the bike shop and tune up the bike. I am very stoked and ready to rock. Its going to be a great day just being on the bike in a beautiful area like cambridge new york. gun
Two days till race day, I am on the race week of the build peak race format and I feel great but feel I am not doing enough guess its a situation where you just have to have confidence in your training. Getting ready to head to the bike shop and tune up the bike. I am very stoked and ready to rock. Its going to be a great day just being on the bike in a beautiful area like cambridge new york.
gun

One week to go....

Well, one week till the Battenkill Roubaix which is going to be my first major road race of the year and may be the toughest course all year (at least looking at the race schedule). I am really psyched about the race and cant wait to line up and get to it. Training has been good for the most part, I am a little concerned that I haven't done enough, but considering all that has gone on for the last two months (being sick for 2+ weeks, getting ready for the new baby, and life in general), I feel I have made some great gains in fitness and technique and have learned much about my own body and how it responds. I also know that I have (even in other activities) had the tendency to over train so that also makes me feel as if I haven't trained enough.

Race day will definitely tell the tale, regardless I will be pushing myself and be using some newly learned strategies and mental toughness, my enjoyment of this sport is not dependent on the out come of an event but the sport itself.

gun

First road race of the year "Fawn Grove Roubaix"

Fitness wise I was pretty good not exactly where I wanted to be but much improved. The race its self was very tough the the dirt roads which made up about 1/3 of the race was covered with loose gravel not all small either. I was told after the race that some of the local farmers thinking they were helping went out and graded the dirt roads. Well, that actually made handling even more horrendious. I finshed 37 out of 63 or so, and only 39 of the 63 starters in my 4/5 group finished the race. There was a crash in the first turn that I avoided by continuing down the road straight I then had to turn around go back up hill to the turn and get back on the course but was able to finish the a race on two wheels and no flats. One guy had three flats in 5 miles. For me the course was a little to technical, I just had to many things to think about, but it was a race for me to get ready for the Battenkill Roubaix; and that it definitly did. I was happy with my effort the rest of the race, I even made up 12 minutes to catch and pass the two riders that finished 38 and 39th.

Gun

Harvey

The last four days...

Well, havent trained in the last four days due to taking care of Didi and the new baby Nathaniel. I have eaten fairly well, considering I have been away from the house 95% of the time these last four days, I did this by taking good wholesome food with me. Last night though I decided to have some wings and two mixed drinks, bought the wings from dominos and made the drinks myself at home. Its funny, when I woke up this morning I was kinda (though I really knew it would not be the case) thought I would see the overweight self again. It actually felt odd to deviate from my new nutritional lifestyle. Thats good though that means even if I do eat garbage once in a while (though it would be a choice not a need we never need to eat crappy if we plan) I will not slip back into my old eating style. Tomorrow I am suppose to race its dependent on how everything goes and how Didi feels. I will then see how a day of not eating right totally affects performance. It will still be fun either way.

Gun

Not alot of time but a heck of a training session

Well, did not have alot of time to train yesterday so I took something I have learned and took a small amount of time and got a killer work out. I started out on my around town loop. (need to stay close baby is coming any day) It was really windy and the first down hill I did was a bit hairy with a 35 mile an hour cross wind. Well, as i came through town I remembered a hill I saw by my sons preschool it was about two or three hundred feet but very steep. So, I made it into a interval. It only took about 30-40 seconds to climb but its a 29% grade (my computer has an grade function). I did it four times with about 3 minutes inbetween sets. But the really killer was I pulled right up to the base and started from a stop. So over all I only did about 15 miles but the work was hard. I also did some ab and back work and cool down. Cyclo-C0re Cooldown and Cyclo Zen Fix the back strength. I have been really seeing that you dont have to do a 5 hour ride to get some great training in.

Gun

Harvey

Feeling good..

Man do I feel good, everything is coming together in all areas of my life. Going to have a new baby any day now, I feel as I have moved to a new level of fitness (based on how work outs are and how I recover after) and I am am eager to start racing again this year. You cant beat the feeling of when everything is in balance and your making gains in all aspects of your life. I believe that one thing affects another. If your having alot of personal issues, your training time suffers and you your health starts to decline. If your not feeling good your moody and your personal life is affected. So when everything is in harmony everything seems to improve. Amazing that most of the time we dont get that concept.

gun

Race season is quickly approaching..

Well, time is going fast. My new baby will be here in a few days, I will hopefully be doing a race on the 5th of april that is similar to my big race coming up, but about a 1/3 of the distance.It will be good to get a feel for riding my road bike on hard dirt and gravely (if that is a word)roads with out going to hard two weeks before my A race. The A race has 12 miles out of 62 on Pave (not cobbles but closest we have) and the big thing is there are some decent climbs and decents on the dirt. I am really psyced up and cant wait to drop the hammer on that race.


gun

Post Sickness Fatigue

I am still feeling pretty fatigued from being sick for most of two weeks the last week was the worst. I did a decent ride yesterday and actually it went pretty good. 35 miles of good climbing. I did feel a bit drained and even had considered not doing the ride, but I have the Battenkill race coming up in 3 weeks or so and that is 62 miles with 7+kfeet of climbing. This will be my last race as a cat 5 so I want to go out with a bang and finish at least in the first half of the field. But, my actually goal is to get in the top 10. I will be doing my next endurance ride on Tuesday or Wed and that will be the test to see how I feel then. I am planning on at least 50 miles with a bit more climbing. My nutrition is good, and on track, I am actually down to 186 pounds now and other than the left overs from being sick feel good. Well, Full Speed Ahead

Harvey

Gun

Ending fatloss protocol

Well, today is day 7 of the fat loss boot camp and this time I had mixed results. First, I should have probably ended it the other day when I was starting to not feel good my body was ok with it but I think I could have been nicer to my immune system. Anyhow, it was a success again I lost right around 7 pounds and learned a few more things about myself (your body really communicates with you during this bootcamp) and hopefully I got my metabolism into gear and ready to work hard. I started to take my training to a whole new level this year and look forward to a great season of racing and rides. If you have a few pounds of fat you want to shed or just want to kick you metabolism in the butt then try this Fat Loss Boot Camp at cyclo club. http://www.cyclo-club.com/public/11.cfm its really got me going.

Harvey

Gun

Carb depletion

I am feeling the carb depletion more this time than I did the first time I did the Fat Loss Bootcamp, but feel in control of things and not overly craving anything. It is amazing how good food taste when I do this program. My overall weight loss is close to 7 pounds, it would be impossible to cut that kind of weight out of my equipment let alone it would be very exspensive to drop even a few hundred grams on the bike. This is going to take me right into the race season physcially as well as mentally primed for a great season. I will be up grading from a cat 5 to a cat 4 in april after the Battenkill Roubaix, I am jazzed about this race and can see myself having the potential of doing well compared to how I raced my races last year. I am physically as well as mentally in better shape ten fold and that means alot.

Gun

Harvey

Finally Broke 190

Well, today is the start of day 4 of the FLBC. I got up this morning did my morning ritual weighed in this is the first 188.8 yeee haw. I ate my omlete with green peppers onions mushrooms and jalapeno's and veggie chesse, took my son to school and the teacher asked me what kinda diet I was on. I told her I dont diet I changed my lifestyle particularly my nutrition. I eat wholesome food and not the garbage that I use to. She said "well I have tried to do that but most of that food doesnt taste good too me and its so exspensive" well I gave her a little education on how first off I dont spend anymore on food overall than I use to the money I save on all the crap I bought like soda chips etc.. is going to good food, I also dont eat nearly the size of protions I use to I fuel my body not stuff it the try to cram in more. Hope she ask somemore questions, I like passing it on, well start a revolution lol, one where everyone lives a healthy life and enjoy's the quality of their life. I am down just about 6 pounds in three full days and my slightly tight 34 pants fit perfect now. Look out Battenkill Roubaix here I come.

Harvey

Gunnadropya

Throwing the curve....

Spur of the moment I decided to put a FLBC into my program, its been about 2 months since I did my first. Its amazing how good scrambled eggs with some spiniach and red pepper taste :) I am still in a mode for racing but,I figured I have been hitting my body with all sorts of regimented work outs time to throw it a little curve. I do mix up my work outs actually I am thinking a little to much but now that I am doing the climbing Program I should be more on track with that.
I did the work out on the Int/adv program for the flbc it was power yoga followed by the two time through the 8 minute Power routine man did that kick my (might get in trouble for saying what I want) butt, I did great on the hindu squats but the then to the chair ouch, I just pushed till I fell on my bottom got up and into position again. Awsome routine.
gun

Weighed in at 194.6 yesterday when I started, when I got up today 191.4 gotta love the curve ball....

Anticipation

Yesterday was a day off, as per the plan only doing fix the back stretching routine (Cyclo Zen) I also did some hypoxic breathing from Cyclo Secrets. Its now 7:21am morning of the first race of the year. Its kinda like Christmas morning for me, you know that anticipation of what is waiting under the tree if what you asked for is really going to be there. I am wondering if all the hard work (also thinking did I work hard enough) will pay off have I achieved what I set out to achieve? Are my gains physically as well as mentally going to show? Is my fueling plan going to work on race day, a day unlike a normal group ride (even a fast one) or training session. The intensity and draw on ones energy is much much higher, the demand is greater on the fires that fuel the body. Sure, its only a training race (actually going to do two races today) but what is it going to show me, "that I have been spinning my wheels" or "that I am on target and just need to keep up the good work". These are some of what is going on in my head.

I am not a professional, barely an armature but very competitive in nature and would like to work into some of the higher levels of the Masters Circuit. I know this may seem a bit, "unrealistic" but I don't think like that, I don't see myself racing in the Tour but hey stranger things have happened, remember the movie "Rudy" if you want something bad enough it may happen, but what is most important is that if you want it and you do all that can do and still do not achieve it, that deep inside you know you did all that you can do and are satisfied with your effort.

This may a bit of thinking for so early in the morning of an every day cyclist life, but with out dreams there is no chance of reality, at least that's what I think. Well, off to my morning meal small but enough to top off those glycogen stores, and then load up and get ready to bump elbows.

Harvey

Gunnadropya

Day 2 In the books

My 4wk climbing program day 2 of week one is in the book. The jumps seated and standing were awsome did a total ride of 30 miles. Felt great except for the stuffy nose but that is working its way out. I am doing the race on Sunday, it will be short high intensity effort more to get back in to riding in a close pack. Legs are still screaming from the hindu squats yesterday but they felt good on the bike.

Harvey

Gunnadropya

Started Cyclo-Club 4week Climbing Plan...

This sinus thing has really put me down but, today I was feeling about 85% so I decided to start the training plan that will take me up to two weeks before my first long road race this year. I felt it was an appropriate training plan mainly because my climbing fitness is my biggest weakness. Last year, I saw that I could keep up a pretty fast past for 15 miles (finished a training crit at just over 26mph average), as well as I did a 5hr 50 minute century with a few nice climbs.

Today started off with a Zone 1 30min warm up, which I did some breathing work and two 150rpm 20 second spins just to get my hr up. I tend to take awhile to get my hr up if I dont push a few hard efforts at least in a half hour warm up. Then came the Body weight work my favorit (in a sadist sort of way) hindu squats got up to my new level of 175, I did stop once at 120 and then again to steady my self at 160 but I am happy with it my form was good and I felt it. Though in retrospect if I would have known that the Cyclo-Core Functional Resistance work out was going to start out with squats with dumbells. All in all for coming off a week of being sick, I felt good and felt strong, I was worried about pushing it and having an adverse affect but I did read and I know that sometimes we don't give our bodies enough credit when it comes to making gains and go to easy.

I have a 15km crit (training race) that I am doing on Sunday, need to get use to bumping elbows and holding my line again in a pack. I feel great my nutrition is in line and where I feel it should be, my left knee still has some flexibility issues but doing the pigeon stretch today I actually got my left side to touch the floor for most of the stretch and boy did it feel great. Well, off to refuel (drinking my recoverite as I type), and spend time with my son who was doing his versions of the stretches with me (he is sick too).

Harvey

Gunnadropya

The Blahs

Well, now its a full blown case of the flu and I feel like blah, I am thinking of getting on the trainer and just spinning to get my legs moving and so I can stretch a bit. But, that is if I can not blow my nose for a few minutes :). Its funny how the mind works though. I have not been able to work out for a few days and man I feel like my fitness is going to go to pot in a few days or a week. I think that is what tends to lead to over training or over preping for race or event. I know I feel like if I training hard I am good but if I dont train I will lose it all over night. But, that is not true and though I may be a little stale getting back to it all in all the rest may just be what my body needs.

Harv

Life is training....

Its funny how life is (IMHO) the best of all training for mental toughness and adaptation. I had a pretty cool program set up with the in season plan modified to my needs. Well, one thing after another came up and I have not even been able to get started let alone get on track. Well, I was fustrated as heck and a bit down about it. I have a moster race coming in 6 weeks or so and I am not even started in a training program to get ready. Life just happens so I adapted. First, needed to get my girls room done so that when the new baby comes (a few weeks) we are ready. Got that together with a contractor then yesterday I came down with something and feel like crap, so I dont want to push it and make my immune system to weak and spend time training with little or reverse results. Well, I look at all the training in the club and all that I am learning and realize I can adapt and over come (I'm not a marine:) ) So, I have devised a new plan (4week climb, 1 week active recovery, 1 week peak, then 1 race week) and I know if I have to I can even adjust that. Oh, did I mention that it snowed today too.... :)

gun

Put off again but oh well such is life....

Was to do my second day of my training plan but ended up first coming down with something so I figure instead of knocking my immune system down with a hard work out I will just rest, but I had to do some home renovations to get ready for drywall in my girls room. Well, just have to take it all in stride.
Gun

Fustration with technology but have to keep it in perspective...

Well, couldnt afford a power meter as of yet so I am working with HR, I did a Hr test today (Cyclo Spin Class #5) well my average for top of Z4 is 173bpm. I am starting a training plan this was the first day of it. I got my new meter (trek incite ACH) and to be honest I dont like it much. Its not so much the meter, it does what its designed to do but it lacks highest hr as well as average and you have to scroll through the screens to get from cadence to HR. I was going to get a garmin and I will eventually but for now will just make due.

I do see that I need to realize that this is just a tool not the gospel so to speak. And if I dont realize this it will hinder my training I think and make me to fustrated and that is a bad thing for anyone trying to make gains.

Only 6 weeks left till the Battenkill Roubaix and I want to be ready for it, my goal is to finish in the front half of the race (my goal is to alway do the best I can and win) that will be the best finish in a regular race, and man is it a tough course from what I have seen and heard.

My nutrition is going well, I have learned some really good eating habits and stick to them also allowing myself an indulgance from time to time. I am down to 193 pounds and really am not trying to lose weight,which I know I will as the season progresses. Well, look out Battenkill NY, I am coming and there is no stopping me....

Harvey

Gunnadropya

Stalled

Well, I am trying to figure out the best training plan for me right now, but I am not sure the best approach. I kinda figure that I just have to do something and learn what works best for me. I do on occasion over think things, but I just hate to waste my effort. The rub is by floundering around I am actually wasting effort, so time to get something down and start it out and adjust as needed.

My goals for the last few months has been weight loss, learning new nurtritional lifestyle, and building my core strength. Well, my new goal is more of a performance oriented goal. First, I have four more races till I will upgrade from a Cat5 to 4, last year I was just feeling racing out to see if first I still loved to ride after I raced (which I did, did not want to lose the enjoyment of riding) as well as learning how to ride in a pack and all those type of things, and as much as I always have wanted to win it was not my main focus. Now, I want to be more competitive and that is how I want to focus on my training.

The weakness I need work on the most (or that I think that will help me the most) is being at threshold longer and then not just dropping off after a hard effort, and being able to recover after a hard effort but not drop off so much that I am dropping off the back so far I can not get back up. For instance, when I climb (I am aware of it now and do work on it) I would get to the top of a climb in a race and just wouldnt push on I would slow down so much I would never catch back on. Now, I was about 30+ pounds heavier and less fit last year so that will be a big improvement, as well when I train now I intentionally do a jump and try to keep up the pace after a climb. So, this is what I consider my main training focus. A few other focuses are bike handling skills (cornering, descending, and pace line work), know when to be up front or when to sit in and bide my time, and just how to pace myself to keep in the race.

Well, this is the beginning of a new chapter for me and I will keep up on my gains and my set backs and hope to get some good imput.

Harvey

gunnadropya

In limbo (well sorta)

Well, things are still going great I am eating better than I have as long as I can remember, and with very little effort. I still have not put much down on paper (as far as nutrition) but I want to learn to eat well with out having to be locked to a piece of paper for what to eat. I have taken all I am learning from Cyclo-Fuel, and putting it to practice.

I am at present in a Maintenance/Performance eating phase, meaning that though I am working out hard my work outs are not so hard that I have to be in a strictly performance phase. It started out about 50/50 now I am at about 30/70 (maintenance/performance) phase. My workouts are getting more intense but I am still making sure my injuries (well parts of me that are injured) are really ready for hardcore training.

I had kicked around going to no red meat, and though in about a month I have had read meat maybe 5 times but I am still eating turkey, fish, and chicken. I have found lots of meat alternatives such as TVP,TSP, veggie cheese, soy products (that I actually like) . I think that is the biggest help in eating better is to find things you like as much as the things you are replacing and keeping it simple.

Well, my weight is still coming off some I am intentionally trying to stay around 195 for a little while. I want to ramp my weight down not just drop it all, thats when I think it comes back the easiest. But, my metabolism is still in high gear and once I start putting in more miles and HIT workouts it will go into overdrive. It is going to be an interesting race season...

Gun

Harvey

Hit the Mark.....

Man, I finally hit the mark, that mark was my target weight (well at least my first goal). My first goal was to get under 200lbs. Yesterday, I weighed in at 198.8lbs, so that is a loss of nearly 62 pounds since Jan. 2008. I never actually set a date to reach this goal; the main reason for not setting a date is I know how hard it can be to actually get the body to respond and keep responding. I was actually plateaued at around 210-215 for quite a few months. I finally broke the plateau by doing a metabolic booster routine (glycogen depletion by way of the Cyclo-Club 7 day fat loss boot camp), this routine has set my metabolic fires and they are going like a Southern California brush fire driven by the Santa Anna winds. :)

I am presently planning my routine for the 2009 race season, and I going to do part of an off season training program then part of an in season training program with the goal of peaking or close to it by my first major race " The Battenkill Roubaix", I am going to try and get a race or two in before that as part of my cycle just as a marker of my progress. But, with a new baby coming in April that may not happen but we shall see. I am not going to be overly concerned with weight loss for the race season I will through in a fat loss routine (7days) here and there but I know that the pounds will come off anyhow by watching my nutrition and increases in my training intensity and volume the weight will still come off.

Man I just wish this snow and cold weather would go away!

Harvey

Here we go....

Well, up till now (since August 24th crash), I have mainly been trying to lose weight and let my body heal. I should be getting my new bike the firs week of February, and then its time to start a performance phase of training. I've already registered for one (brutal early season race) race the Batten Kill Roubaix, and have a second event picked out for June, my goal this year is to do 15 or so events. To do this I will be doing two races in some events and some mid week training races. I am at a point that I have learned a lot about nutrition and fitness over the last few months and am ready to see how well I apply what I have learned.

In June I will be doing the Lake Auburn road race, in Auburn Maine. This is a chance to see my younger brother (not much younger:) ), whom I am grateful to for (even though it may not have been his intention) getting me involved in cycling, my nieces and nephews; as well as a gauge on how my fitness and cycling skills have evolved over a one year period. The Auburn race was actually my first race, it was a cat 4/5 35mile pretty challenging course. My brother finished 3rd, and out of 60 starters I finished 53 (only 54 of us finished the race) and to me that was my goal, " not to finish last or at least finish". This year I am setting my goal at finishing in the top 15, of course I want to win the race, I am very competitive and never go in with limitations. But, I have also learned there are many factors not in our control when it comes to racing.

At present I am setting up my goals for this race season, one of which is to up grade from a cat 5 to a cat 4, then I will be able to do more races due to the fact that I can be in the master events as well as the regular cat 4 and or 4/5 races even 3/4 if I really want to challenge myself, and I love a good challenge. My nutrition has improved ten fold,and my understanding of how my body (mine personally) reacts to certain fuel intake and what quantities, now I will learn those things in a performance based training platform. Since, I have joined the cyclo-club I have had much more structure in my training and been more consistent and this is whats its all about. Thanks again to all those that give me input and help me keep things in some sort of order, it is a daunting task to change ones lifestyle so drastically but for the best. I still wonder sometimes: we know that cigarette smoking causes cancer as well as just being bad for our health yet people will spend thousands of dollars a year on this habit. On the other side of the spectrum people know that eating health and staying in some sort of shape can lead to a longer better quality life, yet lots of people would never change the way they eat or their activity level for the good. Maybe, the Surgeon General should post that smoking leads to a long and fruitful life and eating well and exercise is terrible for you and leads to all kinds of ailments. Hm mm, maybe that would work.

Harvey

Making due

I have found that I can make due with with I have and do not need to go spending a ton of money to stick to my training. Eating better is definitely a bit more expensive but I noticed that because I eat portions instead of just eating till I am full the food last longer. I try and eat mostly organic now but found that I can make due with fresh fruits and veggies even if they are not labeled organic. I read every label now on what I buy (if I have never purchased an item before) and with what I have learned from cyclo fuel nutrition program and info gleaned from the Internet and some books I am reading, even if I don't buy organic I can discern what is more healthy from what is not and make due with what is available. This is a big step for me I typically would go shopping throw some stuff in my cart and check out. Now, I take my time and plan my purchases the best I can, and if in doubt I do with out.

When it comes to making due in my training I do what I have to in order to get some sort of work out in with my busy life. Yesterday I was able to do a 2 hour work out today it will be only some stretching and push ups because I have a contractor at the house doing some work and the kids need to be attended to not to get in the way. I also do not have a bike, should have it in a week or so, I have had to make due with my elliptical. I have developed some very challenging workouts. I do speed intervals, steady state intervals, target HR, as well as light spinning to name a few things. And though it may not translate to exactly the work out I would get on the bike I am seeing some awesome results.

My kids that is another story, I have developed some ways of occupying my children when I work out. While I am on the elliptical they either watch TV in front of me, or they get there little chairs and line them up and watch saying " go daddy go" when I am pushing it hard. Hitting the floor it can be a bit of a distraction they like to get on the floor with me and my littlest one likes to climb on my back or go under me like a bridge while doing yoga posses like down dog. Actually it doesn't bother me at all I hope them seeing this will inspire them to follow in my life of being fit. Well, this is just some of the ways that I make due to stay on track, I have really learned that flexibility is the key and being able to think on your feet. That's why its so important I feel to have a fit way of life as a habit so when you grab for snack its a healthy snack or the healthiest choice available.

Harvey

gunnadropya

Getting Fit

I started my journey to better health and fitness just about one year ago (Jan 31st). I have lost nearly 60 pounds, and am close to my first weight loss goal of being under 200lbs. Not only have I lost weight I have gained a whole new fitness level and mental aquity. I am able to push myself past my limits and have a whole new confidence level. I by no means have reached where I want to be weight wise but, the way I view my weight loss has changed. I now look at that as a secondary issue that as I change the way I eat, and my activity level will continue to go down to a certain level.

I started out just riding my bike as often as I could and that was alot, in 5 months I had over 2200 miles in and untill my crash in August it was going good. I am still recovering from some of my injuries and was at a sticking point. So, I took a chance and joined a cycling club. (http://www.cyclo-club.com/public/main.cfm) I joined cyclo-club and since have increased my fitness level with the workouts and lost another 16 pounds in a short period of time just about a month. This is not a fad diet I did the Fat Loss Boot Camp ( http://www.cyclo-club.com/members/department108.cfm) and that spiked my metabolism. I have also increased my core work outs and push it hard, but also know when to take a day off.

I lead a very busy life, I work 12 hour nights (alot of overtime) just came off of 14 days straight. I go to school full time to get my Marketing and Managment degree, and have 3 young children and one more on the way (have two others over 18 that are still a hand full).

My biggest source of motivation outside of my family and what is inside of me has been knowing that there are others out there doing the same thing suffering through the same workouts, and dealing with the same nutritional issues. And this is what its all about, SUPPORT. I am starting this blog first to help myself follow my progress, as well as to put out there so if someone else can get some help and not feel alone in their venture to get into better shape, that would be great. This is my first post and their will be more to come.

Gunnadropya