Individual Indoor Submissions

/Individual Indoor Submissions

Individual Indoor Submissions



Showing results for Dieter Dauberman
2016 - 2017 Submissions
Standings were last generated on
2017-04-10 08:27:32.
# ride date hours points comments verified
12016-11-0122Tuesday, 01 November 2016, Indoors / LeMond Revolution / Total Distance, 32.00 miles in a ride time of 2:20:30 = 13.66 pace. DOWN TIME: 3x2:00 minute breaks, totaling 6:00 minutes. Gears = 52x21 / Average Cadence = 73 / Watts = 75. Skipping Compex Session. OUTSIDE CONDITIONS: Beautiful, hitting near record highs of 78 degrees set way back in 1950. Morning’s tend to be cool, afternoons’ fantastic for this time of the year!! Working night shift, 3:00 PM to 11:30 PM, therefore riding currently indoors, and missing out on the beautiful afternoon tempts. FINAL THOUGHTS: Stayed up late after work, and consumed a massive amount of calories, resulting in a very slow and sluggish workout. Need to make better choices before arriving home from work!! Will do!!! --A poor 7:00 hours of sleep last night. Consuming 5,460 Calories. 2016-11-01Y
22016-11-0222Wednesday, 02 November 2016, Indoors / LeMond Revolution / Total Distance, 32.00 miles in a ride time of 2:14:00 = 14.32 pace. DOWN TIME (DT): 2X2:00 Minute Breaks totaling 4:00 minutes. Gears = 52x21 / Average Cadence = 77 / Watts = 84. Skipping Compex. FINAL THOUGHTS: A low caloric protein shake, and 8:00 deep solid hours of sleep last night made the difference from a sluggish ride, to a more respectable pace. Need to continue that trend!! --3,900 Calories Consumed. 2016-11-02Y
32016-11-0534Saturday, 05 November 2016, Indoors / LeMond Revolution / Total Distance, 45.00 miles in a ride time of 3:08:00 = 14.28 pace. DOWN TIME: 4x2.00 minute breaks, totaling 8:00 minutes. Gears = 52x21 / Average Cadence = 75 / Watts = 84. COMPEX “Active Recovery / Recovery Plus /Massage” each at 64 EU. FINAL THOUGHTS: Spent four hours organizing a portion of the basement; consisting mainly of unpacking my running trophies, which have been in storage for the fast fifteen years. Took longer than anticipated, resulting in an early afternoon start, rather than a late morning start. Unfortunately, did not have breakfast, which meant my last food intake was seventeen hours prior to my workout; making for a rather sluggish ride. On the bright side, feet are slowly healing!! --Woke up refreshed with 8:00 solid hours of sleep last night. Consume 3,600 Calories. ***Rode 208.00 miles this week in 14:14:00 = 14.61 pace. 2016-11-05Y
42016-11-0647Sunday, 06 November 2016, Indoors / LeMond Revolution / Total Distance, 62.00 miles in a ride time of 4:02:30 = 15.34 pace. DOWN TIME: Five Breaks totaling 11:20. Gears = Alternating between 52x21 and 52x19 / Average Cadence = 78 / Watts = 100. Compex “Active Recovery / Recovery Plus / Massage” each at 64 EU. FINAL THOUGHTS: Had two egg wraps before heading off to morning church Worship, which made a huge difference in comparison from yesterday’s ride, to today’s. Original plan was to have a three hour go; feeling strong after two hours, decided to up the time another notch!! Was able to push the final 15:00 minutes well above 16.00 mph. –Solid 9:00 hours of sleep last night. Consumed 5,120 Calories, of which 860 were during the effort. ***Weighed in at 136.20 pounds this morning, with a waist size measurement of 31.00 inches, and a body fat mass index of 8.80 percent; while consuming an average 4,300 calories last week. Goal is to back off on the training by maintaining a tad over 200 miles per week (14.00 hours), of riding for the remainder of the year. Therefore, will need to keep my daily average caloric intake “down” to below 4,000. 2016-11-06Y
52016-11-0822Tuesday, 08 November 2016, --Election Day!! Indoors / LeMond Revolution / Total Distance, 30.00 miles in a ride time of 2:05:00 = 14.40 pace. Gears = 52x21 / Average Cadence = 76 / Watts = 86. No Compex. FINAL THOUGHTS: Short Steady Ride at an even keel pace. Riding just enough to get past the two-hour mark. –8:00 solid hours of sleep last night. Consumed 3,880 Calories. 2016-11-08Y
62016-11-0922Wednesday, 09 November 2016, --Donald Trump Wins the Presidential Election!! Indoors / LeMond Revolution / Total Distance, 30.00 miles in a ride time of 2:00:30 = 14.93 pace. DOWN TIME: Two Breaks totaling 4:00 minutes. Gears = 52x21 and 52x19 / Average Cadence = 77 / Watts = 94. Skipping Compex. FINAL THOUGHTS: Controlled Effort. Good Ride, picking up the pace the final 10:00 minutes. –Stayed up late to watch the Presidential Election Results. At 2:45 AM President Elect Donald J. Trump Jr. surpassed the 270 Electoral Votes needed to win!! Listened to his “Speech of Gratitude”, and afterwards went very pleased to bed at 3:30 AM, and arising at 9:30 AM. Took in a bit more calories, totaling 5,620; of which 1,740 were consumed while waiting for the final results to come in. 2016-11-09Y
72016-11-12511Saturday, 12 November 2016 Indoors / LeMond Revolution / Total Distance, 75.00 miles in a ride time of 5:12:00 = 14.42 pace. TOTAL DOWN TIME: 20:00 Minutes. Gears = 52x21 / Average Cadence = 74 / Watts = 86. Compex “Active Recovery / Recovery Plus / Massage” each at 64 Energy Units. FINAL THOUGHTS: Rode Mentally and Physically Strong for the first two hours. The next two hours was a challenge, as struggling to maintain a 14-mph pace. Final hour got my Android Cell Phone out to watch a few Motivational Tour de France Cycling clips on YouTube. Got the pace back up to close to 15 mph, which was what it was at the two-hour mark (14.80 pace). –Solid 8:00 hours of sleep last night. Consumed 5,340 Calories, of which 1,160 were during the ride. ***Rode 251.00 miles this week in 16:43:00 = 15.01 pace. 2016-11-12Y
82016-11-13511Sunday, 06 November 2016, Indoors / LeMond Revolution / Total Distance, 75.00 miles in a ride time of 5:07:30 = 14.63 pace. TOTAL DOWN TIME: 18:00 Minutes. THE BREAKDOWN: First 58.00 miles in 4:02:00 = 14.38 pace; using Gears = 52x21 / Average Cadence = 75 / Watts = 85. Final 17.00 miles in 1:05:30 = 15.57 pace; using Gears = 52x19 / Average Cadence = 74 / Watts = 105. COMPEX: Major Three Recovery Modes each at 64 Energy Units. FINAL THOUGHTS: Yesterday’s ride (75 miles in 5:12:00 = 14.42 pace), started off strong and broke down after two hours of riding. Today’s approach was to start off comfortable, see how things go, and only ride beyond three hours if I was still pedaling at a reasonable and respectable pace. Taking the job one hour at a time, not only kept me physically attuned, but also mentally strong. Good Ride!! --Another 9:00 Fantastic hours of sleep last evening. Consumed 4,480 Calories, of which 1,160 were taken during the ride. ***Weighed in at 136.40 pounds this morning, with a waist size measurement of 31.25 inches, and a body fat mass index of 7.20 percent; all the while consuming a whopping daily average of 4,950 calories per day!! 2016-11-13Y
92016-11-1522Tuesday, 15 November 2016, 9:40 AM Start— Indoors / LeMond Revolution / Total Distance, 30.00 miles in a ride time of 2:11:00 = 13.74 pace. TOTAL DOWN TIME: 7:15. Gears = 52x21 / Average Cadence = 73 / Watts = 76. Getting back into the most excellent habit of post recovery rides, by utilizing once again the Compex at “Active Recovery Mode” for 72 Energy Units. FINAL THOUGHTS: A very slow recovery ride… --8:00 hours of sleep last night. Maintaining caloric consumption at 4,020. 2016-11-15Y
102016-11-1634Wednesday, 16 November 2016, 9:00 AM Start— Indoors / LeMond Revolution / Total Distance, 42.00 miles in a ride time of 3:05:00 = 13.62 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 73 / Watts = 74. Compex “Active Recovery” @ 72 EU. FINAL THOUGHTS: Struggled first two hours, covering only 26.6 miles. Managed to pick up the pace only after tuning to motivational cycling videos on YouTube; covering the final 15.40 miles in 1:05:00 = 14.21 pace, as opposed to 13.33 pace for the first two hours. Attitude isn’t the only thing, it’s EVERYTHING!! --7:30 hours of sleep last night. Consumed 4,160 Calories. 2016-11-16Y
112016-11-19511Saturday, 19 November 2016, 10:15 AM Start— Indoors / LeMond Revolution / Total Distance, 75.00 miles in a ride time of 5:27:00 = 13.76 pace. TOTAL DOWN TIME: 23:00 Minutes. Gears = 52x21/ Average Cadence = 73 / Watts = 76. COMPEX “Active Recovery / Recovery Plus / Massage” each at 72 EU. OUTSIDE CONDITIONS: All this week tempts were ion the low sixties. On a few day’s as high as the low seventies. Today??!! Snow, Cold, and Windy!! And so, it goes here in Michigan!! FINAL THOUGHTS: Too many distractions made for a very sluggish ride. Should have given it up after three hours… --7:30 hours of sleep last night. Consumed 4,440 Calories of which 1,160 were during the ride. ***Rode 264.00 miles this week in 18:31:00 = 14.25 pace; dramatically down from last week’s 15.01 pace @ 251.00 miles. ***Broke 15,000 miles for the year, with a current total of 15,022 miles. That’s indoors and out. 2016-11-19Y
122016-11-20616Sunday, 20 November 2016, --9:50 AM Start— Indoors / LeMond Revolution / Total Distance, 90.00 miles in a ride time of 6:26:00 = 13.98 pace. TOTAL DOWN TIME: 28:00 Minutes. Gears = 52x21 / Average Cadence = 72 / Watts = 80. Compex “Active Recovery / Recovery Plus / Massage” each at 64 Energy Units. FINAL THOUGHTS: Another Long Slow Ride. Would have liked to have gone 90 miles in under six hours, just didn’t have it in me. Been riding rather slow this past week, a possible explanation may exist that I am desperately trying to recover from a bout of poison ivy, oak, or sumac. Which occurred while cutting down some trees the week before. Right side of tors and arm is especially populated with the nasty rash, resulting in moderate swelling in the affected areas. Currently applying Calamine Lotion to treat the itching. –9:00 hours of sleep last night. Consumed 4,780 calories, of which 1,400 were during the ride. ***Weighed in at an even 138.00 pounds this morning, with a waist size measurement of 31.50 inches, and a body fat mass index of 8.80 percent; while consuming a daily average of 4,450 calories per day!! Need to get that down to below 4,000. Noticing that I am starting to “pack on” the pounds!! Currently “up” six pounds from my goal and ideal weight of 132.00 pounds. Optimal, is just under 136.00 pounds!! 2016-11-20Y
132016-11-2222Tuesday, 22 November 2016, --11:00 AM Start— Indoors / LeMond Revolution / Total Distance, 30.00 miles in a ride time of 2:16:00 = 13.23 pace. DOWN TIME: 5:00 Minutes. Gears = 51x21 / Average Cadence = 68 / Watts = 66. Skipping Compex Session. FINAL THOUGHTS: Sluggish Ride. Still not recovered from weekends effort… --7:30 hours of sleep last night. Consumed 4,020 Calories. 2016-11-23Y
142016-11-2322Wednesday, 23 November 2016, --11:00 AM Start— Indoors / LeMond Revolution / Total Distance, 30.00 miles in a ride time of 2:08:00 = 14.06 pace. TOTAL DOWN TIME: 5:00 Minutes. Gears = 52x21 / Average Cadence = 75 / Watts = 81 / Skipping Compex / FINAL THOUGHTS: Better Ride, still slow… --8:00 hours of sleep last night. Consumed 4,920 Calories. 2016-11-23Y
152016-11-2447Thursday, 24 November, 2016, Thanksgiving Day!!, --10:00 AM Start— Indoors / LeMond Revolution / Total Distance, 60.00 miles in a ride time of 4:20:00 = 13.84 pace. TOTAL DOWN TIME: 15:00 Minutes. Gears = 52x21 / Average Cadence = 73 / Watts = 77. Compex “Active Recovery / Recovery Plus / Massage”, each at 64 Energy Units. FINAL THOUGHTS: Slow Steady Even Paced Ride. Recovering from an infection… --7:30 hours of restless sleep last night. Consumed 4,820 Calories, of which 880 were during the ride. 2016-11-24Y
162016-11-2547Friday, 25 November 2016, --10:30 AM Start— Indoors / LeMond Revolution / Distance, 60.00 miles in a ride time of 4:10:00 = 14.40 pace. TOTAL DOWN TIME: 14:00 Minutes. Gears = 52x21,19 / Average Cadence = 72 / Watts = 86. Compex “Active Recovery / Recovery Plus / Massage” each at 72 Energy Units. FINAL THOUGHTS: a Better Ride. Lost momentum after the third hour. Managed a “pick-up” the final 20:00 minutes. –Got to bed early last night 10:00 PM; and up by 8:00 AM. Consumed 3,820 Calories. 2016-11-25Y
172016-11-2647Saturday, 26 November 2016, --Start Time, 9:30 AM Indoors / LeMond Revolution / Distance, 60.00 miles in a ride time of 4:25:00 = 13.58 pace. Total Down Time: 20:00 Minutes. Gears 52x21,19 / Average Cadence = 68 / Watts = 80. Compex “Active Recovery / Recovery Plus / Massage” each at 72 EU. FINAL THOUGHTS: Rode well for the first 2.50 hours, after that “dismal”. Two more long rides, then a few days off completely from riding. Need it… --8:00 deep solid hours of sleep last night. Consumed 3,980 Calories. ***Rode this week 345.00 miles in a ride time of 24:47:00 = 13.92 pace. 2016-11-26Y
182016-11-2747Sunday, 27 November 2016, --11:10 AM Start— Indoors / LeMond Revolution / Distance, 56.00 miles in a ride time of 4:11:00 = 13.38 pace. TOTAL DOWN TIME: 11:00 Minutes / Gears = 52x21 / Average Cadence = 70 / Watts = 70. Compex “Active Recovery / Recovery Plus / Massage”. Each at 72 EU. FINAL THOUGHTS: Ditched the headphone… A very slow start, a decent finish. –8:00 solid hours of sleep last night. Consumed 5,620 Calories. Limiting “high caloric intake” to once a week; and that would-be Sunday’s… ***Weighed in at 137.80 pounds this morning (down .2 pounds from last week); with a waist size measurement of 31.50 inches (same last week), and a body fat mass index of 10.50 percent (up 2.70 percent from last week); while consuming a daily average of 4,300 calories per day!! Goal this week is to average below 4,000 per day. 2016-11-27Y
192016-11-2922Tuesday, 29 November 2016, 11:00 AM Start— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:04:00 = 14.51 pace. Total Down Time: 10:00 Minutes. Gears = 52x21 / Average Cadence = 76 / Watts = 88. Skip Compex. FINAL THOUGHTS: Focusing on Speed. Slow pace, however, better than of late… --8:00 hours of sleep last night. Consumed 5,100 Calories, of which 1,400 were last night before heading off to sleep. 2016-11-29Y
202016-11-3022Wednesday 30 November 2016, 10:45 AM Start— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:03:00 = 14.63 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 77 / Watts = 89. Skip Compex. FINAL THOUGHTS: easily picked up the pace over the final ten minutes, managing slightly above 16.00 mph pace. Good Focus. –8:00 hours of sleep last night. Consumed 5,880 Calories, of which 2,200 were taken in before bed time… 2016-11-30Y
212016-12-0347Saturday, 3 December 2016, 10:10 AM Start— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:06:00 = 14.63 pace. Total Down Time: 25:00 Minutes. Gears = First three hours 52x21; final hour, 52x19 / Average Cadence = 75 / Watts = 88. Compex “Active Recovery / Recovery Plus / Massage” each at 72 Energy Units. FINAL THOUGHTS: Good Effort, pushing a higher gear the final hour. –7:30 hours of solid sleep last night. Consumed 3,920 calories, of which 880 were during the ride. ***Rode 216.00 miles this week in a ride time of 14:53:00 = 14.51 pace. Goal for next week is to average 15.00 plus pace. 2016-12-03Y
222016-12-0434Sunday, 04 December 2016, --12:40 PM Start— Indoors / LeMond Revolution / Distance, 50.00 miles in a ride time of 3:20:00 = 15.00 pace. TOTAL DOWN TIME: 20:00 Minutes. Gears, first 40 miles @ 52x21, final 10 @ 52x19 / Average Cadence = 77 / Watts = 95. Compex, “Active Recovery / Recovery Plus / Massage” each at 76 EU. FINAL THOUGHTS: Good Solid Effort, pushing the pace just slightly over 16.00 mph for the final 40 minutes. –Early to bed last night, accumulating 9.50 hours of deep solid sleep. Consumed a very reasonable 4,540 Calories. ***Weighed in at 138.40 pounds this morning (up .60 pounds from last week); with a waist size measurement of 31.75 inches (up .25 inches from last week), and a body fat mass index of 10.20 percent (down .30 percent from last week); while consuming a daily average of 4,600 calories per day!! Desperately need to get my daily average caloric intake below 4,000 calories… 2016-12-04Y
232016-12-0622Tuesday, 06 December 2016, --11:00 AM Start— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:05:45 = 13.31 pace. TOTAL DOWN TIME: 10:00 Minutes @ 2x5:00 minute breaks. Gears = 52x21 / Average Cadence = 76 / Watts = 84. Skip Compex. FINAL THOUGHTS: Good ride, still slow overall pace. Picking up the pace for 10:00 minutes @ 1:10:00 and 1:50:00 into the ride; followed with a 5:00 minute break. –8:00 hours of sleep last night. Consumed 4,700 calories. 2016-12-06Y
242016-12-0722Wednesday, 07 December 2016, --9:50 AM Start— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:03:00 = 14.63 pace. TOTAL DOWN TIME: 10:00 Minutes @ 2x5:00 minute breaks. Gears = 52x21, final 10:00 minutes @ 52x19 / Average Cadence = 78 / Watts = 89. Compex “Active Recovery” at 76 Energy Units. FINAL THOUGHTS: Good Ride, better pace, still slow… Three Sets of 30:00 minutes at a “relaxed pace”, followed by 10:00 minutes of “pick-ups”; proceeded with a 5:00 minute break. –8:00 hours of sleep last night. Consumed 5,140 Calories. 2016-12-07Y
252016-12-1047Saturday, 10 December 2016, --10:50 Start— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:06:00 = 14.63 pace. TOTAL DOWN TIME: 5X5:00 Minute Breaks. Gears = Alternating every 40:00 minutes from 52x21 to 52x19, breaking 5:00 minutes after each transition / Average Cadence = 74 / Watts = 89. Compex “Active Recovery / Recovery Plus / Massage” each at 76 Energy Units. FINAL THOUGHTS: Steadily increasing the pace with half way splits of 2:07:00 = 14.17 pace and 1:59:00 = 15.12 pace; riding the final 12.00 miles in 46:00 = 15.65 pace. –8:00 hours of solid sleep last night. Consumed 3.860 Calories of which 880 were during the ride. ***Rode 210.00 miles this week in 14:10:00 = 14.82 pace, up by .31 from last week’s 14.51 pace. 2016-12-10Y
262016-12-1134Sunday, 11 December 2016, --11:30 AM Start— Indoors / LeMond Revolution / 50.00 miles in a ride time of 3:15:00 = 15.38 pace. TOTAL DOWN TIME: 20:00 Minutes. Gears = 52x21 / Average Cadence = 82 / Watts = 101. Compex, “Active Recovery / Recovery Plus / Massage” each at 76 EU. FINAL THOUGHTS: Another Solid Effort!! Riding 20:00 minutes at “steady state” pace, followed by 20:00 minutes at “pick up” pace; followed by a 5:00 minute break. Hitting half way splits of 1:40:00 = 15.00 pace and 1:35:00 = 15.78 pace. –With a major snow storm coming into the area, went to bed at 1:00 AM, and up at 10:00 PM, totaling 9:00 hours of solid sleep. Consumed 3,980 Calories today, of which 880 were taken in during the ride. ***Weighed in at 139.60 pounds this morning (up 1.20 pounds from last week); with a waist size measurement of 32.00 inches (up .25 inches from last week), and a body fat mass index of 9.90 percent (down .30 percent from last week); while consuming a daily average of 4,250 calories per day, (down 350 from last week)!! Just need to remind myself that food consumed after work, and before heading off to slumber land is energy that will ultimately be stored as fat… 2016-12-11Y
272016-12-1322Tuesday, 13 December 2016, --9:00 AM Start— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:06:30 = 14.22 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 77 / Watts = 82. Compex “Active Recovery” at 76 EU. FINAL THOUGHTS: Nice Steady Ride!! Three sets of 30:00 minutes at “relaxed pace”, followed by 10:00 minutes at a “slight pick-up pace”; followed by 5:00 minutes of rest. –8:00 hours of sleep last night. Consumed 3,900 Calories. 2016-12-13Y
282016-12-1422Wednesday, 14 December 2016, --10:20 AM Start— Bench Press: Three sets times six repeats of “decline, flat, incline, flat, and decline” @ 95.00 pounds; total time: 15:00 minutes, with two minutes’ rest between sets. Core Workout: Three sets times eight repeats of “Ab Coaster, Double Crunch, Vertical Crunch, and Club Pro Machines”; total time: 15:00 minutes, with short breaks between sets. Wednesday, 14 December 2016, --11:00 AM Start— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:03:45 = 14.54 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 79 / Watts = 88. Skip Compex. FINAL THOUGHTS: Good ride, with three sets of 30:00 minutes at “steady state” followed by 10:00 minutes of “pick-ups”, pushing the final 2:00 minutes at a very strong clip of over 17.00 mph. –8:00 hours of sleep last night. Consumed 3,900 Calories. 2016-12-15Y
292016-12-1747Saturday, 17 December 2016, --11:20 AM Start— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:13:00 = 14.22 pace. TOTAL DOWN TIME: 25:00 Minutes. Gears = Every 40:00 minutes alternately change gears from 52x21 to 52x19, then back to 52x21 / Average Cadence = 72 / Watts = 86. Compex “Active Recovery / Recovery Plus / Massage” each at 76 Energy Units. FINAL THOUGHTS: Sluggish ride with half way splits of 2:05:00 = 14.40 pace and 2:08:00 = 14.06 pace. –8:00 hours of sleep last night. Consumed 3.980 Calories. ***Rode 210.00 miles this week in 14:10:00 = 14.82 pace. Same distance, time, and pace as last week. Crossed over the 16,000-mile mark for the year today, for both indoors and outdoor riding!! 2016-12-17Y
302016-12-1847Sunday, 18 December 2016, --1:00 PM Start— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:10:00 = 14.40 pace. TOTAL DOWN TIME: 25:00 Minutes. Gears = Alternating between 52x21 and 52x19 every four to six minutes. / Average Cadence = 73 / Watts = 85. Compex, “Strength Mode—Level 5” at 60 Energy Units, followed by “Active Recovery / Recovery Plus” at 76 Energy Units. FINAL THOUGHTS: Struggled to maintain a good pace. Hitting half-way splits of 2:06:00 = 14.28 pace, with a slight pick-up over the second half in 2:04:00 = 14.51 pace. –9:00 rock solid hours of sleep last night. Consumed a very reasonable 3,920 Calories today, of which 880 were during the ride. ***Weighed in at 141.60 pounds this morning (up 2.00 pounds from last week); with a waist size measurement of 32.00 inches (same as last week), and a body fat mass index of 8.80 percent (down 1.10 percent from last week); while consuming a daily average of 4,250 calories per day, (same as last week)!! Once again, just need to remind myself that food consumed after work, and before heading off to slumber land is energy that will ultimately be stored as fat. Which I practiced last Wednesday and Thursday… Need to stay below the 142.0 mark. 2016-12-18Y
312016-12-2022 Tuesday, 20 December 2016, --11:00 AM Start— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:03:00 = 14.63 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 79 / Watts = 89. Compex “Active Recovery” at 76 Energy Units. FINAL THOUGHTS: Good Ride!! Consisting of 30:00 minutes at “steady state”, followed by 10:00 minutes of “pick-ups”, then a 5:00 minute break; totaling three revolutions. –8:00 hours of sleep last night. Consumed 3,820 Calories. 2016-12-23Y
322016-12-2122Wednesday, 21 December 2016, --11:00 AM Start— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:01:00 = 14.87 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 80 / Watts = 92. Compex “Active Recovery” at 76 Energy Units. FINAL THOUGHTS: Effortless Riding!! Consisting of 30:00 minutes at “steady state”, followed by 10:00 minutes of “pick-ups”, then a 5:00 minute break; totaling three revolutions. –8:00 hours of sleep last night. Consumed 4,920 Calories. 2016-12-23Y
332016-12-2447Saturday, 24 December 2016, --11:50 AM Start— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:00:00 = 15.00 pace. TOTAL DOWN TIME: 25:00 Minutes. Gears = 52x21 / Average Cadence = 80 / Watts = 94. Compex “Active Recovery / Recovery Plus / Massage” each at 76 Energy Units. THE WORKOUT: Six Sets of 30:00 minutes at “steady state”, followed by 10:00 minutes of moderate “pick-ups”, followed by a 5:00 minute break. FINAL THOUGHTS: Good Workout with consistent splits of 2:01:00 = 14.87 pace and 1:59:00 = 15.12 pace. --9:00 Solid hours of sleep last night. Consumed 3,080 Calories. Cutting back!! ***Rode 200.00 miles this week in a ride time of 13:30:00 = 14.81 pace, .01 pace slower than last week’s efforts. Slowly getting Stronger and Faster!! 2016-12-24Y
342016-12-2547Sunday,25 December 2016, --12:15 PM Start— Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:14:00 = 15.11 pace. TOTAL DOWN TIME: 25:00 Minutes. Gears = 52x21 for 30:00 minutes / 52x19 for 10:00 minutes. Average Cadence = 78 / Watts = 97. Compex, “Strength Mode—Level 5” at 60 Energy Units, followed by “Active Recovery / Recovery Plus” at 76 Energy Units. THE WORKOUT: Six times 30:00 minutes at “steady state” pace using the 52x21 gearing, followed by 10:00 minutes of “pick-ups” using the 52x19 gearing; proceeded with a 5:00 minute full break. FINAL THOUGHTS: Solid Effort!! Struggled a tad with the pace, but kept the pressure on. Rode hard the final 20:00 minutes; with 32 mile splits of 2:08:00 = 15.00 pace, and 2:06:00 = 15.23 pace. –9:00 rock solid hours of sleep last night. Consumed slightly more calories today than my “goal limit” of 4,000; totaling 4,740. ***Weighed in at 141.8 pounds this morning (up 0.20 pounds from last week); with a waist size measurement of 32.00 inches (same as last week), and a body fat mass index of 9.70 percent (up 0.90 percent from last week); while consuming a daily average of 3,650 calories per day, (down 600 calories per average day from last week)!! Once again, just need to remind myself that food consumed after work, and before heading off to slumber land is energy that will ultimately be stored as fat. ***Off work till the Third of January of next year, which will enable me to stabilize my recent erratic eating habits… 2016-12-25Y
352016-12-2722Tuesday, 27 December 2016, --2:10 PM Start— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:01:00 = 14.83 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 80 / Watts = 93. Compex “Active Recovery / Recovery Plus / Massage” each at 76 EU. THE WORKOUT: Three Sets of 30:00 minutes “steady pace”, 10:00 minutes “pick-up” pace”, 5:00 minutes “full rest”. FINAL THOUGHTS: Good Workout, actually had to back-off on the pace, as today is a “recovery day”!! Considering that I am on Holiday, it is especially good to note that I am not “piling” on the miles, as I have been accustomed to in the past. Maintaining my goal of focusing on Muscular Strength rather than Muscular Endurance for this upcoming year. –9:00 solid hours of sleep last night. Continuing to consume a very reasonable number of calories, totaling 3.300. 2016-12-27Y
362016-12-2822Wednesday, 28 December 2016, --5:40 PM Start— One Set Bench Press x 8 Repeats @ 100.00 #’s of decline, flat, incline, flat and decline; totaling 40 Reps. One Set Ab Coaster, Ab Double Crunch, Ab Vertical Crunch, and Ab Club Pro x 12 Reps for each machine, (Club Pro, 40 Reps). Total Time: 15:00 Minutes. Wednesday, 28 December 2016, 6:00 PM Start— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:00:00 = 15.00 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 81 / Watts = 95. Compex “Active Recovery / Recovery Plus / Massage” each at 76 EU. THE WORKOUT: Three sets of 30:00 minutes “comfortably fast”, 10:00 minutes “pick-up” pace, 5:00 minutes of “complete rest”. FINAL THOUGHTS: Good fun, pushed hard final 10:00 minutes. ***Side note***Overall pace may “seem” a bit slow, this is attributed that I ride in the 39x21 gear for the first 10:00 minutes of each ride, spinning between 85 to 90 rpms at a 12.50 mph pace as a “warm-up”. –8:00 hours of steady sleep last night. Consumed 3,840 calories. 2016-12-28Y
372016-12-3147Saturday, 31 December 2016, --12:25 PM Start— Indoors / LeMond Revolution / 62.00 miles in a ride time of 4:05:00 = 15.18 pace. TOTAL DOWN TIME: 25:00 Minutes. Gears = 52x21 for the first 50 miles, 52x19 final 12. Average Cadence = 79 / Watts = 98. COMPEX “Active Recovery / Recovery Plus / Massage” each at 76 EU. THE WORKOUT: 30:00 @ “steady state” / 10:00 @ slight “pick-up” / 5:00 “break” / totaling Six Sets. FINAL THOUGHTS: Fantastic Recovery from yesterday’s “set-back”, hitting half-way splits of 2:05:00 = 14.81 pace and 2:00:00 = 15.50 pace; pushing a 52x19 for the final 12 miles in 44:00 = 16.36 pace. –9:00 solid hours of sleep last night. Consumed 3,290 Calories. ***Rode 206.00 miles this week for a total riding time of 13:28:00 = 15.29 pace; that’s .48 average mph pace faster than last week’s effort!! ***Rode an all-time “Personal Distance Best” of 16,409.00 miles for the closing year of 2016!!*** 2016-12-31Y
382017-01-0147Sunday ,01 January 2017, --11:40 AM Start— Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:08:00 = 15.48 pace. TOTAL DOWN TIME = 25:00 Minutes. Gears = 52x21 for the first 52 miles, 52x19 final 12. Average Cadence = 81 / Watts = 103. Compex “Strength Mode—Level 5” at 60 EU, followed by “Recovery / Recovery Plus Modes” at 68 EU. THE WORKOUT: Six Sets of 40:00 minute rides @ a “strong steady-state” with a 5:00 minute break between sets. Nice half-way splits of 2:06:00 = 15.23 pace and 2:02:00 = 15.73 pace; finishing up strong the final 12 miles, using the 52x19 gearing in 42:30.00 = 16.94 pace. A clear 90.00 seconds faster than yesterday’s time. FINAL THOUGHTS: Mentally and Physically Strong!! Good Solid Effort!! --Bed by Midnight, up at 10:00 AM, for another 10:00 solid hours of sleep last night. Consumed 4,020 Calories. ***Weighed in at 141.0 pounds this morning (down 0.80 pounds from last week); with a waist size measurement of 32.00 inches (same as last week), and a body fat mass index of 9.80 percent (up 0.10 percent from last week); while consuming a daily average of 3,400 calories per day, (down 250 calories per average day from last week)!! Back on track, with solid eating and sleeping habits this past week!! 2017-01-01Y
392017-01-0322Tuesday, 03 January, 2017 –10:40 AM Start— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:05:00 = 15.36 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 83 / Watts = 101. COMPEX “Active Recovery” at 76 EU. THE WORKOUT: Three Sets of, 30:00 minutes at “steady state” / 10:00 minutes of “pick-ups” / 5:00 minute “rest period”. FINAL THOUGHTS: Getting Stronger and fitter, as “steady state” pace was between 15.2 to 15.4 mph, while “picks-ups” were just over 16 mph. –9:00 hours of sleep last night. Consumed 4,100 Calories. ***It’s back to work… 2017-01-03Y
402017-01-0422Wednesday, 04 January, 2017 –9:00 AM Start— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:07:00 = 15.11 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 81 / Watts = 97. Compex “Active Recovery” at 76 EU. THE WORKOUT: 30:00 @ “steady state” / 10:00 of “slight pick-ups” / 5:00 “break”, totaling 3 Sets. FINAL THOUGHTS: Short on sleep last night, a bit tired getting up. While a good training session, yet not as aggressive as yesterday’s ride. Hitting 14.70 miles the first hour, and 15.60 the second, while yesterday’s hit 15.10 the first hour and 15.60 the second hour. –7:30 hours of sleep last night. Consumed 3.360 Calories. 2017-01-04Y
412017-01-0747Saturday, 07 January 2017, --11:50 AM Start— Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:07:00 = 15.54 pace. TOTAL DOWN TIME: 25:00 Minutes. Gears = 52x21 / Average Cadence = 82 / Watts = 103. COMPEX “Active Recovery / Recovery Plus / Massage” each at 76 Energy Units. THE WORKOUT: Six Sets of—30:00 @ “steady state”, 10:00 @ “strong pick-ups”, 5:00 of “rest period”. FINAL THOUGHTS: Physically and Mentally a Very Strong Ride!! Hitting splits of 2:05:00 = 15.36 pace, and 2:02:00 = 15.73 pace. –Solid 8:00 hours of sleep last night. Consumed 3,900 Calories. ***Rode 212.00 miles this week in 13:38:00 = 15.55 pace / .26 mph faster than last week’s effort!! ***212.00 Total Miles Ridden for 2017 2017-01-07Y
422017-01-0847Sunday ,08 January 2017, --1:15 PM Start— Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:06:00 = 15.60 pace. TOTAL DOWN TIME = 25:00 Minutes. Gears = Alternating 52x21 for 30:00 minutes, then 52x19 for 10:00 minutes. Average Cadence = 80 / Watts = 105. Compex “Strength Mode—Level 5” at 60 EU, followed by “Active Recovery / Recovery Plus Modes” at 60 EU. THE WORKOUT: Six Sets of—30:00 minutes @ a good pace utilizing the 52x21 gearing, followed by 10:00 minutes of “pulling” using the 52x19, all the while maintaining a strong 78-80 Cadence; proceeded with a much needed 5:00 minute break. FINAL THOUGHTS: Mentally Strong!! Quads tender from yesterday’s ride. Back to Back “Strong Distance” Rides can be rather challenging, but required, in order to become a “Stronger Rider”. Makes Sense!! ***Weighed in at 139.80 pounds this morning (down 1.20 pounds from last week); with a waist size measurement of 32.00 inches (same as last week), and a body fat mass index of 10.40 percent (up 0.60 percent from last week); while consuming a daily average of 3,800 calories, (up 400 calories per average day from last week)!! Continuing with good eating and sleeping habits, which has paid off with a sub 140-pound week!! 2017-01-08Y
432017-01-1022Tuesday, 10 January 2017, --10:00 AM Start— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:03:00 = 15.60 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears, first 100 minutes @ 52x21, finishing up @ 52x19 / Average Cadence = 83 / Watts = 106. COMPEX “Active Recovery” at 72 EU. THE WORKOUT: 30:00 “steady” / 10:00 “strong” / 5:00 “rest”; repeat three cycles. FINAL THOUGHTS: Good Strong Ride, hitting 15.2 miles the first hour, and 16.1 the second. –8:30 hours of sleep last night. Consumed 3,620 Calories. 2017-01-10Y
442017-01-1122Wednesday, 11 January 2017, --11:00 AM Start— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:06:00 = 16.19 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears, first 100 minutes @ 52x21, finishing up @ 52x19 / Average Cadence = 85 / Watts = 116. Power Outage due to dropped line, therefore, no time allowed for a Recovery Compex Session. THE WORKOUT: 30:00 “steady” / 10:00 “strong” / 5:00 “rest”; repeat three cycles. FINAL THOUGHTS: Very Impressive Workout!! Hitting 15.80 the first hour, and a very strong 16.50 second hour. Requiring me to go beyond 32 miles to accomplish my 2.00 hour “goal time”. Short on sleep due to “outage”, totaling 7:30 hours. Consumed 3,700 Calories. 2017-01-14Y
452017-01-1447Saturday, 14 January 2017, --3:00 PM Start— Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:04:00 = 15.73 pace. TOTAL DOWN TIME: 25:00 Minutes. Gears = 52x21 and 52x19 / Average Cadence = 81 / Watts = 107. Compex “Active Recovery / Recovery Plus / Massage” each at 72 EU. THE WORKOUT: Six Sets of—30:00 minutes @ 52x21 gearing, followed by 10:00 minutes @ 52x19 gearing / followed by 5:00 minutes of “down-time”. FINAL THOUGHTS: Good Effort!! Maintaining a Strong Work Ethic for the entire Ride. With a late 3:00 PM start, ride was a tad “mentally challenging”!! Still pleased with the outcome, hitting half-way splits of 2:03:00 = 15.60 pace and 2:01:00 = 15.86 pace. –8:00 solid hours of sleep last night. Upped the caloric consumption to 4,780 today… ***Rode 214.00 miles this week in 13:27:00 = 15.91 pace / .36 mph faster than last week’s effort!! ***Total Mileage for 2017 is currently at 426.00 miles, in a ride time of 27:05:00 = 15.72 pace. 2017-01-14Y
462017-01-1547Sunday, 15 January 2017, --12:20 PM Start— Indoors / LeMond Revolution / 66.00 miles in a ride time of 4:03:00 = 16.29 pace. TOTAL DOWN TIME = 25:00 Minutes. Gears = 52X21 for the entire ride / Average Cadence = 86 / Watts = 118. Compex “Strength Mode—Level 5” at 64 EU, followed by “Active Recovery / Recovery Plus” Modes at 60 EU. THE WORKOUT: Six Sets of—40:00 minutes focusing on a “strong cadence” / followed by a full 5:00 minute “break”. Final 20:00 minute, Five Sets of—2:00 minutes “spin-outs” maintaining a 96 to 100 rpm cadence / followed by 2:00 minutes of resuming “current cadence” (86 rpm’s). FINAL THOUGHTS: Fantastic Workout!! Mentally and Physically Very Strong Ride!! Focused on cadence by maintaining a 52x21 gearing throughout the entire ride. Got the heart rate going up to 120 bpm at times. Very Pleased with my progress!! --9:00 deep solid hours of sleep last night. Consumed 4,020 Calories. ***Weighed in at 139.60 pounds this morning (down 0.20 pounds from last week); with a waist size measurement of 32.00 inches (same as last week), and a body fat mass index of 9.50 percent (down 0.90 percent from last week); while consuming a daily average of 3,950 calories, (up 150 calories per average day from last week)!! Continuing with good eating and sleeping habits, which has paid off with a sub 140-pound / sub 10.00 percent body fat for the week!! 2017-01-15Y
472017-01-1722Tuesday, 17 January 2017, Noon Start— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:03:00 = 16.58 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence – 89 / Watts = 122. A very late start, absolutely no time for a Compex Session; it’s back to work… THE WORKOUT: Three Sets of 40:00 minutes at a good strong Cadence, followed with a 5:00 minute break after each set. FINAL THOUGHTS: Very late start, as I felt it necessary to close up on my own personal investigation of my missing 1986-1987 Limited Edition Bianchi. The pieces are coming together, as there has been “positive identification” made on the individual who is attempting to sell my bike to the various bike shops in town. One way or the other hope to retrieve said stolen property!! --8:00 hours of sleep last night. Consumed 4,000 Calories. 2017-01-18Y
482017-01-1822Wednesday, 18 January 2017, 10:30 AM Start— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:00:00 = 16.00 pace. TOTAL DOWN TIME:10:00 Minutes. Gears = First 90:00 minutes @ 52x21, final 52x19 / Average Cadence = 83 / Watts – 112. Compex “Active Recovery” at 72 EU. THE WORKOUT: Three Sets of 40:00 minute rides with a 5:00 minute break between sets. One hour splits of 15.40 and 16.60. FINAL THOUGHTS: Comfortable Ride, Saving the effort for tomorrow’s Time Trial!! Just imagine, ten weeks ago, I was struggling to average 14 mph, now ridding “comfortably” at 16.00 plus mph!! --8:00 hours of sleep last night. Consumed 3,740 Calories. 2017-01-18Y
492017-01-2147Saturday, 21 January 2017, 11:20 AM Start— Indoors / LeMond Revolution / 68.00 miles in a ride time of 4:04:00 = 16.72 pace. TOTAL DOWN TIME: 25:00 Minute’s. Gears = 52x21 and 52x19 / Average Cadence = 84 / Watts = 125. Compex “Active Recovery / Recovery Plus / Massage” each at 64 Energy Units. THE WORKOUT: 6x40:00 minutes, with a 5:00 minute “break” between sets—20:00 minutes @ 52x21 gearing / followed by 20:00 minutes @ 52x19 gearing. FINAL THOUGHTS: Strong Ride!! Solid 34 miles splits in 2:03:00 = 16.58 pace and 2:01:00 = 16.85 pace. Hitting 50 in 3:01:00 = 16.57 pace, and 60 in 3:36:00 = 16.66 pace. Both “all-time indoor personal best”!! 50 miles, equaling my best time set back on 01 March 2013 with a 24:00 minute break, today, 20:00 minutes; while at 60 miles, improved “time-wise” by 5:00 minutes, set on 16 March 2013. However, back then had 16:00 minutes of “total down-time” while today had 20:00 minutes. ***Getting Stronger, Faster, and Fitter!! Apparently my “Training Theory” is “Spot-On”!! Not Perfect, but definitely headed in the right direction!! --8:00 really deep hours of sleep last night. Consumed 3,720 Calories. ***Rode 220.00 miles this week in 13:19:00 = 16.52 pace / .61 mph faster than last week’s effort!! ***Total Mileage for 2017 is currently at 646.00 miles, in a ride time of 40:24:00 = 15.99 pace. ***Increasing .27 mph the Total Annual Pace!! 2017-01-21Y
502017-01-2247Sunday, 22 January 2017, 2:10 PM Start— Indoors / LeMond Revolution / 68.00 miles in a ride time of 4:08:00 = 16.45 pace. TOTAL DOWN TIME = 25:00 Minutes. Gears = 52x21 and 52x19 / Average Cadence = 82 / Watts = 120. Compex “Strength Mode—Level 5” at 64 EU, followed by “Active Recovery / Recovery Plus” Modes at 60 EU. THE WORKOUT: Six Sets of—20:00 minutes @ 52x21 gearing, followed by 20:00 minutes @ 52x19 gearing, followed by a 5:00 minute break. Final 20:00 minutes, 5 Sets of—2:00 minutes of “strong pulls” maintaining 86 to 90 rpm at 52x19 gearing, followed by 2:00 minutes of “resume pace” utilizing the same gearing of 52x19. FINAL THOUGHTS: Solid Effort of back to back 68 mile rides this weekend. Using the 52x19 gearing for half of the workout proved to be a real challenge, especially on day two!! Pleased with the effort as well with the results!! ***Weighed in at 142.40 pounds this morning (up 2.80 pounds from last week); with a waist size measurement of 32.00 inches (same as last week), and a body fat mass index of 9.50 percent (same as last week); while consuming a daily average of 3,950 calories, (same as last week)!! Since weight can fluctuate by as much as five pounds throughout the day, the real concerns are to maintain a sub 32.00-inch waist size, and a sub ten percent body fat mass index!! 2017-01-22Y
512017-01-2422Tuesday, 24 January 2017, 10:40 AM Start— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:06:00 = 16.19 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = First 80 minutes @ 52x21, final @ 52x19 / Average Cadence = 84 / Watts = 116. Compex “Active Recovery” @ 60 EU. THE WORKOUT: 3 Sets of 30:00 @ “steady state” / 10:00 @ “pick-ups” / 5:00 “rest period”. FINAL THOUGHTS: A slow start, hitting the first hour 15.50 miles, then picking up to a 16.90 second hour. Good Effort, Slightly Struggling… --8:30 hours of sleep last night. Consumed 3,720 Calories. 2017-01-24Y
522017-01-2522Wednesday, 25 January 2017, 10:45 AM Start— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:03:00 = 16.58 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = First 80 minutes @ 52x21, final @ 52x19 / Average Cadence = 86 / Watts = 123. Compex “Active Recovery” @ 68 EU. THE WORKOUT: 3 Sets of 30:00 @ “steady state” / 10:00 @ “pick-ups” / 5:00 “rest period”. FINAL THOUGHTS: Strong Ride!! Hitting one hour splits of 15.90 and 17.30. Need to be Vigilant about my Rest / Sleep, making sure it is consistent. As well as my eating patterns, making sure I don’t get into the pattern of emotional consumption. –8:00 really deep hours of sleep last night. Unfortunately went into the emotional eating thing before hitting the bed last night by consuming 1,500 calories; amounting to 5,180 for the day… 2017-01-25Y
532017-01-2847Saturday, 28 January 2017, 11:10 AM Start-- Indoors / LeMond Revolution / 68.00 miles in a ride time of 4:04:00 = 16.72 pace. TOTAL DOWN TIME = 25:00 Minutes. Gears = Alternating 52x21 and 52x19 every 20:00 minutes / Average Cadence = 84 / Watts = 126. Compex “Active Recovery / Recovery Plus / Massage” each at 72 EU. THE WORKOUT: Six Sets of—20:00 minutes @ 52x21 gearing, followed by 20:00 minutes @ 52x19 gearing, followed by a 5:00 minute break. First three sets, strong 2:00 minute “pulls” right before the 5:00 minute “break”; final three sets, strong 4:00 minute “pulls” before the 5:00 minute break. FINAL THOUGHTS: Another good strong ride!! Good Solid Half-way splits of 2:03:00 = 16.58 pace and 2:01:00 = 16.85 pace. Noticing that I am beginning to “plateau” ... More thoughts on that tomorrow… --8:30 hours of sleep last night. Consumed 3,760 Calories. ***Rode 224.00 miles this week in 13:26:00 = 16.67 pace / .15 mph faster than last week’s effort!! ***Total Mileage for 2017 is currently at 870.00 miles, in a ride time of 53:50:00 = 16.16 pace. ***Increasing by .17 mph the Total Annual Pace!! 2017-01-28Y
542017-01-2947Sunday, 29 January 2017, 3:00 PM Start— Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:00:00 = 16.00 pace. TOTAL DOWN TIME: 25:00 Minutes. Gears = 52x21 / Average Cadence = 85 / Watts = 113. Compex “Strength Mode—Level 5” at 66 Energy Units, followed by “Active Recovery” at 72 EU. THE WORKOUT: First four sets—30:00 minutes at a “relaxed pace”, 10:00 minutes of “pick-ups”, followed by a 5:00 minute “break”. Fifth set— 30:00 minutes at a “strong pace”, 10:00 minutes at an “accelerated pace”, followed by a 5:00 minute break. Final set—20:00 minutes at a “strong pace”, follow that with 5x2:00 minutes of high cadence spinning between 96 to 100 rpms, with a 2:00 minute “slow-down” after each, for recovery. FINAL THOUGHTS: Backed off the pace with a goal of 16.00 mph, hitting splits of 2:02:00 = 15.73 pace comfortably, then accelerating the pace over the second half in 1:58:00 = 16.27 pace. ***Just think, a mere two months ago, 60.00 miles in 4:00:00 was considered to be a “difficult pace” to maintain, and now 64.00 miles in the same amount of time, is considered “an easy ride”!! Definitely on to something!! --8:30 hours of sleep last night. Consumed 4,100 calories. ***Weighed in at 141.80 pounds this morning (down .60 pounds from last week); with a waist size measurement of 32.00 inches (same as last week), and a body fat mass index at an even 10.00 percent (up .50 percent from last week); while consuming a daily average of 3,950 calories, (again, same as last week)!! Since weight can fluctuate by as much as five pounds throughout the day, the real concerns are to maintain a sub 32.00-inch waist size, and a sub ten percent body fat mass index!! 2017-01-29Y
552017-01-3122Tuesday, 31 January 2017, 11:20 AM Start— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:03:00 = 16.59 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 89 / Watts = 123. Short on time, skipping Compex session. THE WORKOUT: Three Sets of 40:00 minutes @ high cadence spinning, followed by a 5:00 minute break. FINAL THOUGHTS: Snowed several inches last night. Cleaned off two driveways, mine and my neighbors, before getting into the ride. Good Ride. –8:00 hours of sleep last night. Consumed 3,680 Calories. 2017-02-01Y
562017-02-0122Wednesday, 01 February 2017, 11:20 AM Start— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:01:00 = 16.85 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 and 52x19 / Average Cadence = 85 / Watts = 128. Once again short on time, allowing no time for a Compex session. THE WORKOUT: Three sets of 40:00 minute rides followed by a 5:00 minute “break”; shifting gears every 10:00 minutes from 52x21 to 52x19, then back to 52x21. FINAL THOUGHTS: Focusing on Power and Strength, with solid one hour splits of 16.70 miles and 17.00 miles. Another good ride!! --8:00 hours of sleep last night. Consumed 3,640 Calories. 2017-02-01Y
572017-02-0447Saturday, 04 February 2017, 11:30 AM Start— Indoors / LeMond Revolution / 68.00 miles in a ride time of 4:07:00 = 16.51 pace. TOTAL DOWN TIME: 25:00 Minutes. Gears = 52x21 and 52x19 / Average Cadence = 82 / Watts = 121. Compex “Active Recovery / Recovery Plus / Massage” each at 76 EU. THE WORKOUT: Six Sets of 40:00 minute rides, followed by a 5:00 minute break after each. First four sets alternate the gearing between 52x21 and 52x19. Final two sets kept the gearing at 52x19. Final 20:00 minutes—5x2:00 minutes “pulls” maintaining a 84 to 88 Cadence, with a 2:00 minute “resume current pace” after each “pull”. FINAL THOUGHTS: Good steady ride, with close splits of 2:05:00 = 16.32 pace, and 2:02:00 16.72 pace. –8:30 hours of solid deep sleep last night. Consumed 3,900 Calories. ***Rode 220.00 miles this week in 13:19:00 = 16.52 pace / .15 mph slower than last week’s effort!! ***Total Mileage for 2017 is currently at 1,090.00 miles, in a ride time of 67:09:00 = 16.23 pace. ***Increased Total Current Average Speed by .07 mph 2017-02-04Y
582017-02-0547Sunday, 05 February 2017, 2:30 PM Start— Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:03:00 = 15.80 pace. TOTAL DOWN TIME: 25:00 Minutes. Gears = 52x21 and 52x19 / Average Cadence = 80 / Watts = 108. Compex “Strength Mode—Level 5” at 64 EU. THE WORKOUT: Six Sets of 40:00 minutes, followed by a 5:00 minute “break”, alternating between 52x21 and 52x19 gearing. FINAL THOUGHTS: Easy ride, backing off the pace with splits of 2:03:00 = 15.60 pace and 2:00:00 = 16.00 pace. –8:30 hours of sleep last night. Consumed 3,680 Calories. ***Weighed in at 143.40 pounds this morning (up 1.60 pounds from last week); with a waist size measurement of 32.00 inches (same as last week), and a body fat mass index at 9.70 percent (down .30 percent from last week); while consuming a daily average of 3,750 calories, (down 200 calories per average day). Again, since weight can fluctuate by as much as five pounds throughout the day, the real concerns are to maintain a sub 32.00-inch waist size, and a sub ten percent body fat mass index!! But I do need to watch out for that occasional “emotional consumption” that I have of late be partaking of!! 2017-02-06Y
592017-02-0722Tuesday, 07 February 2017, 10:00 AM Start— Indoors / LeMond Revolution / 34:00 miles in a ride time of 2:07:00 = 16.06 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 86 / Watts = 113. Compex “Active Recovery” at 76 EU. THE WORKOUT: Three Sets of—30:00 @ “steady state” / 10:00 “pick-ups” / 5:00 “rest period”. FINAL THOUGHTS: Focusing on a smooth cadence by keeping the gears at 52x21. Save the “legs”, while working the “heart”!! --8:00 hours of sleep last night. Consumed 3,740 Calories. 2017-02-07Y
602017-02-0822 Wednesday, 08 February 2017, 9:50 AM Start— Indoors / LeMond Revolution / 36.00 miles in a ride time of 2:11:00 = 16.48 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 89 / Watts = 122. Compex “Active Recovery” at 80 EU. THE WORKOUT: Three Sets of –30:00 @ “current steady state” / 10:00 “pick-ups” / 5:00 “Rest period” ***In the past, my indoor cycling workouts have always started with a 10:00 minute “warm-up” at the 39x21 gearing; all-the-while neglecting the necessary “cool-down” phase. Therefore, today, and moving forward, will start implementing a 10:00 minute “cool-down” period, whereby gradually dropping the pace from a hard finish to a relaxed pace at the 52x21 gearing. FINAL THOUGHTS: Good Strong Effort with one hour splits of 16.20 and 16.90. Again, focusing on cadence. Working the Cardiovascular System and Saving the legs for tomorrow’s interval session. –8:30 hours of sleep last night. Consumed 3,760 Calories. 2017-02-08Y
612017-02-1147Saturday, 11 February 2017, 11:10 AM Start— Indoors / LeMond Revolution / 68.00 miles in a ride time of 4:18:00 = 15.81 pace. TOTAL DOWN TIME: 30:00 Minutes. Gears, first four sets at 52x21 / remainder of ride 52x19 / Average Cadence = 81 / Watts = 108. COMPEX “Active Recovery / Recovery plus / Massage” each at 64 Energy Units. THE WORKOUT: Six Sets of 40:00 minute rides, followed by a 5:00 minute “rest period”. FINAL THOUGHTS: Struggled both mentally and physically. Respectable half way splits of 4:10:00 = 15.69 pace and 4:08:00 = 15.93 pace. Managed to pick up the pace over the final 40:00 minutes of the ride. –Struggled with getting in a good night’s rest last night, totaling 8:00 hours’ worth of “restless” sleep. Consumed 3,760 Calories. ***Rode 222.00 miles this week in 13:44:00 = 16.16 pace / .36 mph slower than last week’s effort!! ***Total Mileage for 2017 is currently at 1,312.00 miles, in a ride time of 80:53:00 = 16.22 pace. ***Decreased Total Current Average Speed by .01 mph. 2017-02-11Y
622017-02-1234Sunday, 12 February 2017, 12:40 PM Start— Indoors / LeMond Revolution / 52.00 miles in a ride time of 3:16:00 = 15.91 pace. TOTAL DOWN TIME: 15:00 minutes. Gears = 52x21 for the first two hours, finishing up with 52x19 / Average Cadence = 82 / Watts = 110. COMPEX “Active Recovery / Recovery Plus / Massage” each at 64 Energy Units. Cutting out “Strength Mode—Level 5” for the next two weeks. THE WORKOUT: Three sets of 40:00 minutes at “steady state” / followed by a 5:00 minute “rest period”. Final 75:00 minutes pushed the pace by slipping into a 52x19 gear. Hitting nice negative splits of 1:41:00 = 15.44 pace and 1:35:00 = 16.42 pace. FINAL THOUGHTS: Past two weeks my average pace has been slowly dropping. Currently struggling to maintain a 16.00 mph pace on the longer weekend rides, an indication that I have plateaued and beginning to “over train”. Therefore, will shorten the weekend rides until the situation is rectified!! Good Thinking!! --An early bedtime for me last night, resulting in 10:00 hours of solid rest. Consumed 3,800 Calories. ***Weighed in at 142.80 pounds this morning (down .60 pounds from last week); with a waist size measurement of 32.00 inches (same as last week), and a body fat mass index of 10.60 percent (up .90 percent from last week); while consuming a daily average of 3,750 calories, (same as last week). Once again, since weight can fluctuate by as much as five pounds throughout the day, the real concerns are to maintain a sub 32.00-inch waist size, and a sub ten percent body fat mass index!! But I do need to watch out for that occasional “emotional consumption” that I have of late be partaking of!! 2017-02-12Y
632017-02-1422Tuesday, 14 February 2017, 9:50 AM Start— Indoors / LeMond Revolution / 40.00 miles in a ride time of 2:28:00 = 16.21 pace. TOTAL DOWN TIME: 15:00 Minutes. Gears = First two hours, 52x21; finishing up with 52x19 / Average Cadence = 85 / Watts = 116. Skip Compex Session. THE WORKOUT: Three Sets of—30:00 @ “steady state” / 10:00 of “pick-ups” / 5:00 “rest period”. Pushing the pace for the remainder of the ride in the 52x19 gear. FINAL THOUGHTS: Nice Ride!! Half-way splits of 1:16:00 = 15.78 pace and 1:12:00 = 16.66 pace. –8:00 solid hours of sleep last night. Consumed 4,280 Calories. 2017-02-15Y
642017-02-1522Wednesday, 15 February 2017, 10:10 AM Start— Indoors / LeMond Revolution / 40.00 miles in a ride time of 2:24:00 = 16.66 pace. TOTAL DOWN TIME: 15:00 Minutes. Gears = First two hours, 52x21; finishing up with 52x19 / Average Cadence = 88 / Watts = 125. Compex “Active Recovery” at 66 Energy Units. THE WORKOUT: Three Sets of—30:00 @ “steady state” / 10:00 of “pick-ups” / 5:00 “rest period”. Final 20:00 minutes pushed the pace utilizing the 52x19 gear, before commencing with a 5:00 minute cool-down period. FINAL THOUGHTS: Strong Ride!! Equaling my “indoors personal best” set way back in 06 March 2013!! Half-way splits of 1:14:00 = 16.21 pace and 1:10:00 = 17.14 pace. –8:30 solid hours of sleep last night. Consumed 3,640 Calories. 2017-02-15Y
652017-02-1834Saturday, 18 February 2017, 4:00 PM Start— Indoors / LeMond Revolution / 52.00 miles in a ride time of 3:05:00 = 16.86 pace. TOTAL DOWN TIME: 20:00 Minutes. Gears = 52x19 (Larger gear ring) / Average Cadence = 81 / Watts = 128. Compex “Active Recovery / Recovery Plus” at 76 Energy Units. THE WORKOUT: Four Sets of—30:00 “steady” / 10:00 “slight pick-ups” / 5:00 “full rest period”. Finished up strong to the 50.00-mile mark in 2:58:00, then backed off the pace as a “cool-down” period. FINAL THOUGHTS: Riding in a higher gear proved to be a challenge. Goal was simply to maintain an average cadence of 80 rpm’s or better. Good even splits of 1:33:00 and 1:32:00. –A very late bed time for me, hitting the sack at 3:00 AM and up by 11:00 AM. Consumed 3,740 Calories. ***In order to maintain a 16.50 mph average weekly pace, found that I need to slightly cut back on the distance this week, by nearly 20 miles. ***Rode 204.00 miles this week in 12:21:00 = 16.51 pace / .35 mph faster than last week’s effort!! ***Total Mileage for 2017 is currently at 1,516.00 miles, in a ride time of 93:14:00 = 16.26 pace. ***Increasing Total Current Average Speed by .04 mph. 2017-02-18Y
662017-02-1934Sunday, 19 February 2017, 2:00 PM Start— Indoors / LeMond Revolution / 52.00 miles in a ride time of 3:03:00 = 17.04 pace. TOTAL DOWN TIME: 20:00 Minutes. Gears = 52x19 (Larger gear ring) / Average Cadence = 82 / Watts = 132. Compex “Active Recovery / Recovery Plus / Massage” at 76 Energy Units. THE WORKOUT: Four Sets of—30:00 “steady” / 10:00 “slight pick-ups” / 5:00 “full rest period”. Finished up with 5x2:00 minutes of “strong hard surges”, sprinting “all-out” the final 20 seconds; with a 2:00 minute “recovery phase” at “current pace”. Hitting 50.00 miles in 2:56:00. FINAL THOUGHTS: Good Back to Back Weekend Efforts, riding 2:00 minutes faster than yesterday’s ride. Solid Splits of 1:32:00 and 1:31:00. Another late-night bedtime of 2:30 AM and up by 11:00 AM. Consumed 3,580 Calories. ***Weighed in at 140.60 pounds this morning (down 2.20 pounds from last week); with a waist size measurement of 32.00 inches (same as last week), and a body fat mass index of 8.70 percent (down 1.90 percent from last week); while consuming a daily average of 3,750 calories, (same as last week). Fantastic!! Just need to continue to watch out for that occasional “emotional consumption” that I have of late been partaking of!! 2017-02-19Y
672017-02-2122Tuesday, 21 February 2017, 10:20 AM Start— Indoors / LeMond Revolution / 40.00 miles in a ride time of 2:30:00 = 16.00 pace. TOTAL DOWN TIME: 15:00 Minutes. Gears = 52x21 / Average Cadence = 84 / Watts = 111. Compex “Active Recovery” at 64 EU. THE WORKOUT: Three Sets of—40:00 minutes at “steady state, followed by 5:00 minutes “rest”. Final 30:00 minutes riding at a crisp clip just above 16.00 mph. FINAL THOUGHTS: Good “Recovery Ride” hitting splits of 1:16:00 = 15.78 pace and 1:14:00 = 16.21 pace. –8:00 hours of sleep last night. Consumed an even 4,500 Calories. 2017-02-21Y
682017-02-2222Wednesday, 22 February 2017, 9:50 AM Start— Indoors / LeMond Revolution / 40.00 miles in a ride time of 2:29:00 = 16.10 pace. TOTAL DOWN TIME: 15:00 Minutes. Gears = 52x21 / Average Cadence = 85 / Watts = 113. Compex “Active Recovery” at 64 EU. THE WORKOUT: Three Sets of—40:00 minutes at “steady state, followed by 5:00 minutes “rest”. Final half-hour accelerating the pace to slightly over 16.00 mph. FINAL THOUGHTS: Comfortable ride, hitting splits of 1:15:00 = 16.00 pace and 1:14:00 = 16.21 pace. –8:00 hours of sleep last night. Consumed an even 4,580 Calories 2017-02-22Y
692017-02-25826Saturday, 25 February 2017—9:15 AM Start— Indoors / LeMond Revolution / 132.00 miles in a ride time of 8:05:00 = 16.32 pace. TOTAL DOWN TIME = 45:00 Minutes. FIRST HALF: Gears = 52x21 / Average Cadence = 82 / Watts = 114. SECOND HALF: Gears = 52x19 / Average Cadence = 80 / Watts = 121. Compex “Active Recovery / Recovery Plus / Massage” each at 64 Energy Units. THE WORKOUT: Nine Sets of—40:00 minutes at “steady state” / followed by 5:00 minutes of “complete rest”. No breaks the final two hours. Finished up the ride with 5x2:00 minutes “accelerations” at over 18.00 mph, with a 2:00 minute “recovery” at 17.00 mph. {33.00 mile splits = 2:02:00 / 2:03:00 / 2:01:00 / 1:59:00. 66.00 mile splits = 4:05:00 = 16.16 pace and 4:00:00 = 16.50 pace}. FINAL THOUGHTS: Since I have been riding indoors for the past three months, I decided that today was the day to test not only my physical and mental strength; but also, my current training strategy. Goal was simple, to ride for eight hours maintaining a minimum of a 16.00 mph pace. Accomplished that handedly, hitting the Century Mark (100 miles) in an “indoor personal best” of 6:10:00 = 16.21 pace, then the final 32 miles in 1:55:00 = 16.69 pace! ***Physical Strength? Excellent!! Current Training Strategy is “Spot On”!! ***Mental State? Two to four hour “indoor rides” are easily handle. But Eight??!! That’s an Entire Different Animal! Then again this was a “test”. Mentally found it difficult, and not until the final two hours was I confident that I would accomplish the goal that I had set forth. You’re riding indoors, on a stationary bike; with absolutely no forward motion. Not even a millimeter. No coasting, just the spinning of pedals, all the while with headphones in place, listening to Family Life Radio. What kept me on task, and this is vital to achieving any goal one sets forth; is that I had written it down on paper. Once written, it becomes establish2017-02-25Y
702017-02-2822Tuesday. 28 February 2017, 10:30 AM Start— Indoors / LeMond Revolution / 40.00 miles in a ride time of 2:26:00 = 16.43 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 87 / Watts = 119. Compex “Active Recovery” at 64 EU. THE WORKOUT: Two Sets of—40:00 @ “steady state” / 5:00 “full rest” / finished out the remainder of the ride at “steady state”. FINAL THOUGHTS: Nice steady clip, with a good cadence. –Sadly, Short on Sleep, just 7:00 hours. Consumed 3,640 Calories. 2017-03-01Y
712017-03-0122Wednesday, 01 March 2017, 9:40 AM Start— Indoors / LeMond Revolution/ 40.00 miles in a ride time of 2:29:00 = 16.10 pace. TOTAL DOWN TIME: 15:00 Minutes. Gears = 52x21 / Average Cadence = 85 / Watts = 113. Skip Compex, right before heading off to work this afternoon purchasing a “New Used” 2008 Honda Odyssey. THE WORKOUT: Three Sets of—30:00 @ “steady state” / 10:00 slight “pick-ups” / 5:00 “break” / finishing up the final half-hour at a brisk 16 plus mph pace. FINAL THOUGHTS: A slow start, a good finish; with half splits of 1:15:00 and 1:14:00. –8:00 solid hours of sleep last night. Consumed 3,640 Calories. 2017-03-01Y
722017-03-0434Saturday, 04 March 2017, 4:40 PM Start— Indoors / LeMond Revolution / 60.00 miles in a ride time of 3:33:00 = 16.90 pace. TOTAL DOWN TIME: 30:00 Minutes. Gears = High End @ 52x19 / Average Cadence = 80 / Watts = 128. Compex “Active Recovery” @ 66 EU. THE WORKOUT: Five Sets of—30:00 @ “steady state” / 10:00 of “slight pick-ups” / 5:00 to 7:00 minutes “full rest”. FINAL THOUGHTS: Strong Ride!! Did struggle with the higher gears. Set a new indoor personal best by 3:00 minutes, with nice half splits of 1:47:00 = 16.82 pace and 1:46:00 = 16.98 pace. –A late bed time of 2:30 AM, then “slept in” till 11:00 AM. Such is the Life these days!! Hence a very late starting time. Continuing to consume a reasonable amount of calories, totaling 3,680. Need to watch it, starting to put on the “fat pounds” --Nuff Said on that subject… ***Rode 160.00 miles this week in 9:37:00 = 16.63 pace / .16 mph faster than last week’s effort!! ***Total Mileage for 2017 is currently at 1,960.00 miles, in a ride time of 120:05:00 = 16.32 pace. ***Increasing Total Current Average Speed by (another) .03 mph. from last week. 2017-03-04Y
732017-03-0534Sunday, 05 March 2017, 11:30 AM Start— Indoors / LeMond Revolution / 60.00 miles in a ride time of 3:28:00 = 17.30 pace. TOTAL DOWN TIME: 20:00 Minutes. Gears = First 3:00:00 @ 52x21, finishing up @ 52x19 / Average Cadence = 90 / Watts = 136. Compex “Active Recovery / Recovery Plus / Massage” each at 66 EU. THE WORKOUT: Five Sets of—30:00 @ “strong steady state” / 10:00 @ “strong pick-ups” / 5:00 minute “full rest period”. At the three-hour mark, notched the gearing up from 52x21 to 52x19 and proceeded to execute 7x2:00 minutes of “strong pulls” at well over 18.00 mph, with a 2:00 minute recovery after each set @ well over 17.00 mph. FINAL THOUGHTS: Mentally and Physically Strong. Finding myself using that word, “Strong” quite often in today’s log. Because it’s True!! ABSOLUTELY THRILLED!! FANTASTIC!! Rode to another all-time indoor personal best, beating out yesterday’s performance by a full 5:00 minutes!! Nice negative splits of 1:45:00 = 17.14 pace and 1:43:00 = 17.47 pace. Riding the final 20.00 miles in 1:08:00 = 17.64 pace, only 30 seconds slower than my all-time indoor personal best!! Again, ABSOLUTELY THRILLED!! FANTASTIC!! --9:00 deep solid hours of restful sleep last night. Continuing to Consume a very reasonable 3,260 Calories. ***Weighed in at 141.60 pounds this morning (down 1.20 pounds from last week); with a waist size measurement of 32.50 inches (up .50 inches from last week; actually, it’s been up a while, just refused to admit it!!). While my body fat mass dropped to 9.80 percent (down .20 percent from last week); while consuming a daily average of 3,500 calories, (down a whopping 550 calories per average day from last week). ***Currently at a “good weight”, however, a bit “chubby” in the midsection. Need to cut the “fat”, while maintaining the “muscle”!! 2017-03-05Y
742017-03-0722Tuesday, 07 March 2017, 11:00 AM Start— Indoors / LeMond Revolution / 40.00 miles in a ride time of 2:24:00 = 16.66 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = First two hours @ 52x21, finishing up at 52x19 / Average Cadence = 86 / Watts = 123. Busy Morning, Late Start, No time for Compex Session. THE WORKOUT: Three Sets of—30:00 @ “steady state” / 10:00 “pick-ups” / 5:00 “full rest period”. Maintaining an 84 Cadence for the remainder of the ride in the 52x19 setting. FINAL THOUGHTS: Felt Strong and Fresh during the entire ride, with nice negative splits of 1:13:00 = 16.43 pace and 1:11:00 = 16.90 pace. –Short on sleep, 7:00 hours. Consumed 3,240 Calories. 2017-03-08Y
752017-03-0822Wednesday, 08 March 2017, 9:50 AM Start— Indoors / LeMond Revolution / 40.00 miles in a ride time of 2:28:00 = 16.21 pace. TOTAL DOWN TIME: 15:00 Minutes. Gears = First two hours @ 52x21, finish up with 52x19 / Average Cadence = 84 / Watts = 118. Another Very Busy Day, cutting out the Compex Session. THE WORKOUT: Three Sets of—30:00 @ “steady state” / 10:00 “slight pick-ups” / 5:00 rest. Working the legs the final half hour utilizing the 52x19 Gear. FINAL THOUGHTS: Backing off the pace and effort in anticipation for tomorrow’s 10x2.00 mile repeats. –7:30 hours of sleep last night. Consumed 3,680 Calories. 2017-03-08Y
762017-03-1134Saturday, 11 March 2017, 11:30 AM Start— Indoors / LeMond Revolution / 60.00 miles in a ride time of 3:43:00 = 16.14 pace. TOTAL DOWN TIME: 20:00 Minutes. Gears = 52x21 for the first two hours, then 52x19 for the remainder / Average Cadence = 81 / Watts = 115. Compex “Active Recovery / Recovery Plus / Massage” each at 76 EU. THE WORKOUT: Five Sets of—30:00 at “steady state” / 10:00 slight “pick-ups / 5:00 “full rest”. FINAL THOUGHTS: Power still out, using a gas operated generator to keep fridge and freezer cool, and two snakes warm. Also, stated the gas fireplace to keep myself warm, as night time temps are in the teens!! Riding without head phones made for a long day… Fair splits of 1:53:00 = 15.92 pace and 1:50:00 = 16.36 pace. 8:00 hours of sleep last night. Consumed 3,980 Calories. ***Rode 220.00 miles this week in 13:09:00 = 16.73 pace / .10 mph faster than last week’s effort!! ***Total Mileage for 2017 is currently at 2,180.00 miles, in a ride time of 133:14:00 = 16.36 pace. ***Increasing Total Current Average Speed by (another) .04 mph. from last week. 2017-03-12Y
772017-03-12511Sunday, 12 March 2017, 1:00 PM Start Time— Indoors / LeMond Revolution / 80.00 miles in a ride time of 5:03:00 = 15.84 pace. TOTAL DOWN TIME: 40:00 Minutes. Gears = 52x21 / Average Cadence = 83 / Watts = 109. Compex “Active Recovery / Recovery Plus” each at 76 EU. THE WORKOUT: Seven Sets of—30:00 at “steady state” / 10:00 “pick-ups” / 5:00 “rest”. Finished up with 6x2:00 minutes of 90 plus “spinning”, reducing “spin” to 84 for 2:00 minutes for recovery. FINAL THOUGHTS: Headphone for the first four hours, then “focus” task on hand. Slow start, hitting the first half in 2:34:00 = 15:58 pace; then accelerating to a 2:29:00 = 16.10 pace. Thankfully Power Resumed at 2:10 PM!! –9:00 Fantastic hours of sleep last night. Consumed an even 4,000 calories, of which 1,020 were for the ride. ***Weighed in at an even 143.00 pounds this morning (up 1.40 pounds from last week); with a waist size measurement of 32.50 inches (up .50 inches from last week; actually, it’s been up a while, just refused to admit it!!). While my body fat mass slightly increased to 10.20 percent (up .40 percent from last week); while consuming a daily average of 3,450 calories, (down 50 calories per average day from last week). ***Currently at a “good weight”, however, a bit “chubby” in the midsection. Need to cut the “fat”, while maintaining the “muscle”!! 2017-03-12Y
782017-03-1422Tuesday, 14 March 2017, 10:40 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:02:00 = 15.73 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 83 / Watts = 107. Compex “Active Recovery” at 66 EU. THE WORKOUT: Three Sets of—30:00 minutes @ “recovery pace” / 10:00 Minutes of—3x2:00 minutes “high cadence” (90-96), followed by 2:00 minutes @ “recovery pace” / 5:00 minutes “rest period”. FINAL THOUGHTS: Training fast, strong, and hard for the past several months!! Definitely finding myself in desperate need of a change of pace / or break for the next several weeks. By backing off the pace now, before I become totally “burnt out”, will recover quicker and come back even Stronger!! YES!! --8:00 hours of sleep last night. Consumed 4,120 Calories. 2017-03-14Y
792017-03-1522Wednesday, 15 March 2017, 10:40 AM Start— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:03:00 = 15.60 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 82 / Watts = 106. Short on time, no Compex Sessions. THE WORKOUT: Three Sets of—30:00 minutes @ “recovery pace” / 10:00 Minutes of—3x2:00 minutes “high cadence” (90), followed by 2:00 minutes @ “recovery pace” / 5:00 minutes “rest period”. FINAL THOUGHTS: Another “Easy Recovery” Day!! --8:00 hours of sleep last night. Consumed 4,440 Calories. 2017-03-16Y
802017-03-1847Saturday, 18 March 2017, 6:30 PM Start— Indoors / LeMond Revolution / 66.00 miles in a ride time of 4:05:00 = 16.16 pace. TOTAL DOWN TIME: 25:00 Minutes. Gears = 52x21 / Average Cadence = 85 / Watts = 114. A very late start, no Compex☹!! THE WORKOUT: Six Sets of—30:00 @ “steady state” / 10:00 of “pick-ups” / 5:00 “rest period”. FINAL THOUGHTS: As mentioned, a very late start… Good half splits of 2:03:00 and 2:02:00. -9:00 solid hours of sleep last night. Needed it!! Cut back on caloric intake, totaling 3,300. ***Rode 230.00 miles this week in 14:23:00 = 15.99 pace / .74 mph slower than last week’s effort!! ***Total Mileage for 2017 is currently at 2,410.00 miles, in a ride time of 147:37:00 = 16.32 pace. ***Decreasing Total Current Average Speed by .04 mph. from last week. 2017-03-19Y
812017-03-1947Sunday, 19 March 2017, 2:40 PM Start Time— Indoors / LeMond Revolution / 66.00 miles in a ride time of 4:09:00 = 15.90 pace. TOTAL DOWN TIME: 30:00 Minutes. Gears = 52x21 / Average Cadence = 83 / Watts = 109. Compex “Active Recovery / Recovery Plus” at 66 EU. THE WORKOUT: Six Sets of—30:00 @ easy “steady state” / 10:00 of light “pick-ups” / 5:00 “full rest period”. FINAL THOUGHTS: Sluggish, with decent splits of 2:05:00 and 2:04:00; picking up the pace in the final half hour. –A very late 3:00 AM bed time and up by high noon!! Consumed a very reasonable 2,820 Calories. ***Weighed in at 140.80 pounds this morning (down 2.20 pounds from last week); with a waist size measurement of 32.50 inches (same as last week). Body fat mass index increased to 10.30 percent (up .10 percent from last week). Averaged 4,050 Calories per day, (up 600 calories per average day from last week). ***Currently at a “good weight”, however, a bit “chubby” in the midsection. Need to cut the “fat”, while maintaining the “muscle”!! 2017-03-19Y
822017-03-2122Tuesday, 21 March 2017, 10:00 AM Start— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:01:00 = 15.86 pace, with no down time. Gears = 52x21 / Average Cadence = 83 / Watts = 109. Short on time, No Compex Session. THE WORKOUT: Four Sets of--25:00 minutes @ “steady state” / 5:00 minutes @ “pick-ups / with no breaks between sets. FINAL THOUGHTS: Good Continuous Workout!! --8:00 hours of sleep last night. Consumed 2,560 Calories. 2017-03-23Y
832017-03-2547Saturday, 25 March 2017, 2:00 PM Start Time— Indoors / LeMond Revolution / 66.00 miles in a ride time of 4:06:00 = 16.09 pace. TOTAL DOWN TIME: 25:00 Minutes. Gears – 52x21 and 52x19 / Average Cadence = 82 / Watts = 113. Compex “Active Recovery / Recovery Plus” at 66 EU. THE WORKOUT: Six Sets of—30:00 @ “steady state” using the 52x21 gear / 10:00 @ “moderate pulls” using the 52x19 gear / 5:00 of “full rest”. FINAL THOUGHTS: Planed on riding much further and faster, with a goal of 90 miles in 5:30:00 = 16.36 pace. A very sluggish ride, just could not make it happen☹!! Nuff Said, No Excuses!! Mentally and Physically weak!! Just had one of those weeks, allowing personal decisions and choices get in the way of training. Decisions Resolved!! Like I said No Excuses!! Just get on with life… --Once again short on sleep, 7:00 hours. Consumed 4,720 Calories, of which 1,360 were during the ride, (far too many). ***Rode 184.00 miles this week in 11:25:00 = 16:11 pace / .12 mph faster than last week’s effort!! ***Total Mileage for 2017 is currently at 2,594.00 miles, in a ride time of 159:02:00 = 16.31 pace. ***Decreasing Total Current Average Speed by .01 mph. from last week. 2017-03-25Y
842017-03-26511Sunday, 26 March 2017, 12:40 PM Start Time— Indoors / LeMond Revolution / 90.00 miles in a ride time of 5:23:00 = 16.71 pace. TOTAL DOWN TIME: 31:00 Minutes. Gears = 52x21 for the first 4:00:00 hours, finishing up at 52x19 / Average Cadence = 86 / Watts = 124. Compex “Active Recovery / Recovery Plus / Massage” each at 72 EU. THE WORKOUT: Six Sets of—30:00 @ “solid steady state” / 10:00 of “slight pick-up” / 5:00 “full rest”. Final 24.00 miles notched up the gearing to 52x19, riding non-stop in 1:23:00 = 17.34 pace. Pushed hard the final 24:00 minutes, which included 6x2:00 minutes of “strong pulls”, followed by 2:00 minutes of “resume current speed” for recovery. FINAL THOUGHTS: Strong Comeback from yesterday’s dismal performance, riding splits of 2:44:00 = 16.46 pace and 2:39:00 = 16.98 pace. –Got in the necessary hours of sleep last night, totaling a solid 10:00 hours. Consumed an even 4,000 calories, of which 1,020 were during the ride. ***Weighed in at 143.00 pounds this morning (up 2.20 pounds from last week); with a waist size measurement of 32.50 inches (same as last week). Body fat mass index decreased to 9.40 percent (down .90 percent from last week). Averaged 3,400 Calories per day, (down 650 calories per average day from last week). ***Currently at a “good weight”, however, a bit “chubby” in the midsection. Need to cut the “fat”, while maintaining the “muscle”!! 2017-03-27Y
852017-03-2822Tuesday, 28 March 2017, 10:20 AM Start Time— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:09:00 = 15.81 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 83 / Watts = 108. Compex “Active Recovery” at 72 EU. THE WORKOUT: Three Sets of—30:00 “steady” /10:00 “pick-ups” / 5:00 “rest”. FINAL THOUGHTS: Good Recovery Day!! A slow start, riding strong the final 20:00 minutes. Splits of 1:05:00 = 15.69 pace and 1:04:00 = 15.93 pace. –8:00 hours of sleep last night. Consumed 3,920 Calories. 2017-04-01Y
862017-03-2922Wednesday 29 March 2017, 11:00 AM Start Time— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:07:00 = 16.06 pace. TOTAL DOWN TIME: 10:00 Minutes. Gears = 52x21 / Average Cadence = 85 / Watts = 113. Short on time, no Compex Sessions. THE WORKOUT: Three Sets of—30:00 “steady” /10:00 “pick-ups” / 5:00 “rest”. FINAL THOUGHTS: Good Solid Effort, riding strong the final 15:00 minutes. Nice splits of 1:04:00 = 15.93 pace and 1:03:00 = 16.19 pace. –8:00 hours of sleep last night. Consumed 3,720 Calories. 2017-04-01Y