Individual Indoor Submissions

/Individual Indoor Submissions

Individual Indoor Submissions



Showing results for Dieter Dauberman
2017 - 2018 Submissions
Standings were last generated on
2018-08-08 20:37:13.
# ride date hours points comments verified
12017-11-0122Wednesday, 01 November 2017, 11:10 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:06:00 = 15.23 pace, with 2 x 5:00 minute breaks. Average Cadence = 80 / Watts = 98 / Calories Burned = 860 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 “steady state” / 10:00 “pick-up” / 5:00 “full recovery”. FINAL THOUGHTS: Last two days short on sleep, resulting in mild fatigue. –7:00 hours of sleep last night. Consumed 3,860 Calories today. 2017-11-02Y
22017-11-0222Thursday, 02 November 2017, 11:10:00 AM Start Time— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:09:00 = 15.81 pace, with 2 x 5:00 minute breaks. Average Cadence = 83 / Watts = 107 / Calories Burned = 960 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 “steady state” / 10:00 “pick-up” / 5:00 “full recovery”. FINAL THOUGHTS: Strong Effort, Mentally Focused!! --7:30 hours of sleep last night. Consumed 3,440 Calories today. 2017-11-03Y
32017-11-0422Saturday, 04 November 2017, 11:10 AM Start Time— Indoors / LeMond Revolution / 35.00 miles in a ride time of 2:13:00 = 15.78 pace, with 2 x 5:00 minute breaks. Average Cadence = 83 / Watts = 107 / Calories Burned = 1,000 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 “steady state” / 10:00 “pick-up” / 5:00 “full recovery”. FINAL THOUGHTS: Nice ride before heading off to work (3:00 PM to 9:00 PM). –8:00 deep solid hours of sleep last night. Consumed 3,200 Calories. ***Back on track with my eating / sleeping habits!! Averaging 3,300 calories per day this week, while hitting the sack with a daily average of 8:00 hours. Continue to Maintain!! 2017-11-05Y
42017-11-0547Sunday, 05 November 2017. 1:00 PM Start Time— Indoors / LeMond Revolution / 65.00 miles in a ride time of 4:09:00 = 15.66 pace. DOWN TIME: 5x5:00-minute breaks; each break followed after 40-minutes of continuous riding. Average Cadence = 80 / Watts = 105 / Calories Burned = 1820 / Gears = 52x21 and 52x19. COMPEX “Active Recovery / Recovery Plus / Massage” each at 60 Energy Units. THE WORKOUT: 6 Sets of—30:00 minutes in the 52x21 gearing / 10:00 minutes in the 52x19 gearing / followed by a 5:00 minute “full recovery” / then Repeat. FINAL THOUGHTS: First four sets experienced some mental “uncertainty”; then coming on strong for the final two sets. Solid four-hour effort with exact measured 5-minute breaks. –9:00 hours of sleep last night. Consumed 3,100 Calories today. 2017-11-05Y
52017-11-0722Tuesday, 07 November 2017, 11:10 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:09:00 = 14.88 pace. DOWN TIME: 2x5:00-minute breaks. AVERAGE Cadence = 78 / Watts = 92 / Calories Burned = 820 / Gears = 52x21. THE WORKOUT—3 Sets of—30:00 “steady state” / 10:00 “pick-ups” / 5:00 “full rest period” / then Repeat. FINAL THOUGHTS: Easy Recovery Ride… --7:30 hours of sleep last night. Consumed 4,000 Calories for the day. 2017-11-07Y
62017-11-0822Wednesday, 08 November 2017, 11:10 AM Start Time— Indoor / LeMond Revolution / 32.00 miles in a ride time of 2:12:00 = 14.54 pace. DOWN TIME: 2x5:00-minute breaks. Average Cadence = 76 / Watts = 86 / Calories Burned = 780 / Gears = 52x21. THE WORKOUT—3 Sets of 40:00-minutes @ “steady state, followed by a full 5:00 minute break. FINAL THOUGHTS: Stayed up late last night stuffing my face, resulting in a miserable training session. –6:00 hours of sleep last night. Consumed 4,780 Calories today. 2017-11-09Y
72017-11-1022Friday, 10 November 2017, 11:00 AM Start Time— Indoor / LeMond Revolution / 34.00 miles in a ride time of 2:14:00 = 15.22 pace. DOWN TIME: 2x5:00-minute breaks. Average Cadence = 80 / Watts = 98 / Calories Burned = 920 / Gears = 52x21. THE WORKOUT—3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-up pace” / 5:00 @ “full rest” / then Repeat. FINAL THOUGHTS: A Full Day of Rest, Yielded a Good Training Ride!! --7:30 hours of sleep last night. Consumed 4,140 Calories today. 2017-11-11Y
82017-11-1147Saturday, 11 November 2017, 1:20 PM Start Time— Indoors / LeMond Revolution / 62.00 miles in a ride time of 4:09:00 = 14.93 pace. DOWN TIME: 5x5:00-minute breaks. Average Cadence = 78 / Watts = 93 / Calories Burned = 1620 / Gears = 51x21. COMPEX “Active Recovery / Recovery Plus / Massage” each at 64 Energy Units. THE WORKOUT—6 Sets of—30:00-minutes @ “steady state” / 10:00-minutes @ “slight pick-ups” / 5:00-minutes @ “full rest” / then Repeat. FINAL THOUGHTS: Sluggish ride, perhaps due to the fact that I decided to take my pre-employment physical and drug test for “full hire placement” at Orchid Orthopedics Solutions immediately after working a 10-hour night shift from 3:00 PM to 1:00 AM. I arrived at the Chelsea Community Hospital a little after 1:00 AM, and was not released until 3:00 AM; as there seemed to arise an issue concerning high blood pressure readings; something like 180 / 110. Was ordered to see my personal physician as soon as possible next week. –Hence bed by 4:30 AM and up by Noon. Consumed 3,040 Calories today. 2017-11-11Y
92017-11-1247Sunday, 12 November 2017, 1:30 PM Start Time— Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:10:00 = 15.36 pace. DOWN TIME: 5x5:00-minute breaks; each break followed after 40-minutes of continuous riding. Average Cadence = 80 / Watts = 100 / Calories Burned = 1740 / Gears = 52x21. COMPEX, 2-Sets of “Recovery Plus” at 66 Energy Units. (For one reason or another unable to engage in the “Active Recovery” setting). The Workout—6 Sets of—40:00 minutes @ “steady state” / 5:00 minutes @ “full rest” / then repeat / closing out the training session with 7-Sets of 2:00 “on” @ 17 plus pace, followed by 2:00 “off” at 15 plus pace. FINAL THOUGHTS: Blood Pressure retuning to “normal”, especially upon waking up and after training sessions!! With a great night’s sleep had a good workout. –Bed early last night, 11:30 PM; and up by 8:30 AM for a full 9:00 hours of deep solid sleep. Consumed 4,160 Calories today. 2017-11-12Y
102017-11-1422Tuesday, 14 November 2017, 11:20 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:02:00 = 15.73 pace. DOWN TIME: 2 x 5:00 minute breaks. Average Cadence = 83 / Watts = 107 / Calories Burned – 910 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 minutes @ “steady state” / 10:00 minutes of “pick-ups” / 5:00 minutes of “full rest” / then repeat!! FINAL THOUGHTS: A strong training session!! --Unfortunately, a mere 6:00 hours of sleep last night, getting to bed a little past 4:00 AM and up by my standard time of 10:20 AM. Consumed 3,180 Calories today. 2017-11-15Y
112017-11-1522Wednesday, 15 November 2017, 11:20 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:02:00 = 15.73 pace. DOWN TIME: 2 x 5:00 minute breaks. Average Cadence = 83 / Watts = 107 / Calories Burned – 910 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 minutes @ “steady state” / 10:00 minutes of “pick-ups” / 5:00 minutes of “full rest” / then repeat!! FINAL THOUGHTS: An “exact” repeat performance from yesterday!! Good Solid Effort!! --Unfortunately, another repeat in sleeping habits, totaling 6:00 hours; while consuming 3,940 Calories today. 2017-11-16Y
122017-11-1622Thursday, 16 November 2017, 11:20 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:03:00 = 15.60 pace. DOWN TIME: 2 x 5:00 minute breaks. Average Cadence = 82 / Watts = 104 / Calories Burned – 900 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 minutes @ “steady state” / 10:00 minutes of “pick-ups” / 5:00 minutes of “full rest” / then repeat!! FINAL THOUGHTS: Another Strong Training Effort!! Need to work on my sleeping patterns… --7:00 hours of sleep last night. Consumed 3,640 Calories today 2017-11-17Y
132017-11-1822Saturday, 18 November 2017, 6:50 PM Start Time— Indoors / LeMond Revolution / 36.00 miles in a ride time of 2:16:00 = 15.88 pace. DOWN TIME: 2 x 5:00 minute breaks. Average Cadence = 83 / Watts = 109 / Calories Burned = 1020 / Gears = 52x21. Compex, “Recovery Plus” at 66 Energy Units. THE WORKOUT: 3-Sets of—30:00 minutes @ “steady state” / 10:00 minutes of “pick-ups” / 5:00 minutes of “full rest” / then repeat!! FINAL THOUGHTS: Early evening workout… Strong final half hour! --Again, short on sleep, 6:30 hours. Consumed an even 2,800 Calories today. 2017-11-18Y
142017-11-1947Sunday, 19 November 2017, 1:00 PM Start Time— Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:07:00 = 15.54 pace, with half way splits of 2:03:00 and 2:04:00. DOWN TIME: 5x5:00-minute breaks; each break followed after 40-minutes of continuous riding. Average Cadence = 81 / Watts = 103 / Calories Burned = 1760 / Gears = 52x21. COMPEX, 2-Sets of “Recovery Plus” at 66 Energy Units. (For one reason or another unable to engage in the “Active Recovery” setting). The Workout—6 Sets of—30:00 @ “steady state” / 10:00 @ “slight pick-ups” / 5:00 @ “full rest” / then repeat. FINAL THOUGHTS: Mentally and Physically a Strong workout!! --Finally, 9:00 hours of deep solid sleep, waking up completely refreshed. Consumed 3,260 Calories today. 2017-11-19Y
152017-11-2122Tuesday, 21 November 2017, 11:10 AM Start Time— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:07:00 = 16.06 pace. DOWN TIME: 2x5:00- minute breaks. Average Cadence = 85 / Watts = 113 / Calories Burned = 1,000 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-ups” / 5:00 @ “full rest” / then repeat. FINAL THOUGHTS: An Intentionally Strong Training Ride. Getting ready for the Long Thanksgiving Weekend!! --Very short on sleep, totaling 5:00 hours. Consumed 3,080 Calories today. 2017-11-23Y
162017-11-23511Thursday, 23 November 2017, 12:30 PM Start Time—Thanksgiving Day!!— Indoors / LeMond Revolution / 82.00 miles in a ride time of 5:20:00 = 15.37 pace. DOWN TIME: 7x5:00-minute breaks; each break followed after 40-minutes of continuous riding. Average Cadence = 80 / Watts = 100 / Calories Burned = 2,240 / Gears = 52x21. COMPEX, 2-Sets of “Recovery Plus” at 66 Energy Units. (For one reason or another unable to engage in the “Active Recovery” setting). THE WORKOUT: 8 Sets of—30:00 @ “steady state” / 10:00 @ “slight pick-ups” / 5:00 @ “full rest” / then repeat. FINAL THOUGHTS: First of four Long Distance / Low Intensity “Planned” Training Rides. Mentally and Psychically “Charged Up”!! --Bed by 2:00 AM, up at 11:00 AM, totaling 9:00 hours of deep solid sleep last night. Consumed 3,800 Calories of which 1,200 were during the ride. 2017-11-23Y
172017-11-2447Friday, 24 November 2017—1:30 PM Start Time— Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:08:00 – 15.48 pace, with half way splits of 2:05:00 and 2:03:00. DOWN TIME: 5x5:00-minute breaks, one every 40:00 minutes. Average Cadence = 81 / Watts = 102 / Calories Burned = 1,760 / Gears = 52x21. COMPEX, “Active Recovery / Recovery Plus” each at 66 Energy Units. (Active Recovery Mode, back in full operation; apparently needed a “full charge”). THE WORKOUT: 6 Sets of—40:00 @ “steady state” / 5:00 @ “full rest” / then repeat. FINAL THOUGHTS: Second of four Long Distance / Low Intensity “Planned” Training Rides. ( ***Needed to resolve a printer/computer issue, thus a latter than “planned” start time.) Both Mentally and Physically “Sharp”, finishing up the final 20-minutes at a solid 16 plus mph pace. –Bed by Midnight, sleeping in till 10:00 AM, for a solid 10:00 hours of restful sleep. Consumed 3,760 Calories today, of which 940 were taken during the ride. 2017-11-24Y
182017-11-2547Saturday, 25 November 29017, 12:30 PM Start Time— Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:10:00 = 15.36 pace, with even splits of 2:05:00. DOWN TIME: 5x5:00-minute breaks, one every 40-minutes. Average Cadence = 80 / Watts = 100 / Calories burned = 1,740 / Gears = 52x21. Compex, “Active Recovery / Recovery Plus / Massage” each at 66 Energy Units. THE WORKOUT: 6 Sets of—40:00 at “steady state”, followed by 5:00 at “full rest”, then repeat. FINAL THOUGHTS: Third of four Long Distance / Low Intensity “Planned” Training Rides. Screaming Quads!! First two sets at 15.50 pace; middle sets, struggling to maintain 15.00 pace; final two sets, back to 15.50 pace. Mentally Strong, starting to break down physically. Finished the training ride nearly “wiped out” … --Bed by 1:00 AM, and up at 10:00 AM, totaling 9:00 hours of deep sleep. Consumed 3,880 Calories today, of which 1,000 were during the ride. 2017-11-25Y
192017-11-26616Sunday, 26 November 2017, 11:30 AM Start Time— Indoors / LeMond Revolution / 94.00 miles in a ride time of 6:07:00 = 15.36 pace, with slight negative splits of 3:05:00 = 15.24 pace and 3:02:00 = 15.49 pace. DOWN TIME: 7x6:00-minute breaks, one every 45:00 minutes. Average Cadence = 79 / Watts = 100 / Calories Burned = 2,560 / Gears = 52x21 and 52x19. COMPEX, “Active Recovery / Recovery Plus” each at 60 Energy Units. THE WORKOUT: First 4-Sets—45:00 @ “steady state”, while randomly shifting gears every five to ten minutes between the 52x21 and 52x19 teeth; followed by a 6:00-minute “rest period” after each set. Final 4 Sets—45:00 at “steady state” maintaining the 52x21 gearing ratio, (as the 52x19 teeth proved to be a bit of a challenge. Grinding the gears). Again, after each 45:00-minutes “in the saddle” a 6:00-minute “full rest period”. Final half hour pushed it back to the 52x19 teeth, hitting the final 7.50 miles in 26:00 = 17.30 pace. FINAL THOUGHTS: Fourth of four Long Distance / Low Intensity “Planned” Training Rides. Another Strong Ride!! Finished up Strong!! ***Rode 304.00 miles during this Thanksgiving Break (4-days) with a total “ride time” of 19:45:00 = 15.39 pace. While lacking the speed, definitely have some “staying power”!! --A solid 10:00 hours of sleep last night. Consumed 5,640 Calories today, with 1,500 during the ride. Celebrating the accomplishment with two Cheeseburgers, one pound of deep fried French Fries, along with two slices of Cheese Cake. Now for some much needed “down-time” … nuff said, dieter 2017-11-26Y
202017-12-0122Friday, 01 December 2017, 11:10 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:05:00 = 15.36 pace. DOWN TIME: 2x5:00-minute breaks. Average Cadence = 81 / Watts = 100 / Calories Burned = 860 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-up” / 5:00 @ “full rest”. FINAL THOUGHTS: Not Recovered… --7:30 hours of sleep last night. Consumed 3,300 Calories today. 2017-12-01Y
212017-12-0222Saturday, 02 December 2017, 6:45 PM Start Time— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:05:00 = 16.32 pace, with no “down time”. Average Cadence = 81 / Watts = 118 / Calories Burned = 1,020 / Gears = 52x21,19. THE WORKOUT: 6 Sets of—10:00 @ 52x21 gearing / 10:00 @ 52x19 gearing / Repeated Six Times. FINAL THOUGHTS: Strong Solid Training Ride. –7:00 hours of sleep last night. Consumed 3,600 Calories today. 2017-12-02Y
222017-12-0422Monday, 04 December 2017, 11:10 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:03:00 = 15.60 pace. DOWN TIME: 2x5:00-minute breaks. Average Cadence = 82 / Watts = 104 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-ups” / 5:00 @ “full rest”, then repeat. FINAL THOUGHTS: Solid Effort!! --9:30 hours of sleep last night. Consumed 3,400 Calories today. 2017-12-05Y
232017-12-0522Tuesday, 05 December 2017, 10:50 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:02:00 = 15.73 pace. DOWN TIME: 2x5:00-minute breaks. Average Cadence = 83 / Watts = 106 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-ups” / 5:00 @ “full rest”, then repeat. FINAL THOUGHTS: Another Strong Ride!! --Working late, till 2:00 AM; bed by 3:30 AM, up at 10:00 AM, totaling 6:30 hours of rest. Consumed 3,400 Calories today. 2017-12-05Y
242017-12-0622Wednesday, 06 December 2017, 11:00 AM Start Time— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:07:00 = 16.06 pace. DOWN TIME: 2x5:00-minute breaks. Average Cadence = 84 / Watts = 112 / Calories Burned = 1,000 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-ups” / 5:00 @ “full rest”, then repeat. FINAL THOUGHTS: Increasing the speed, which in turn increased the distance. Good Training Ride!! Getting Stronger!! --7:00 nicely packed hours of rest last night. Consumed 4,120 Calories today. 2017-12-06Y
252017-12-0722Thursday, 07 December 2017, 11:10 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:02:00 = 15.73 pace. DOWN TIME: 2x5:00-minute breaks. Average Cadence = 83 / Watts = 106 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-ups” / 5:00 @ “full rest”, then repeat. FINAL THOUGHTS: Slightly backed off the pace. Nice ride!! --7:00 hours of sleep last night. Consumed 4,120 Calories today. 2017-12-08Y
262017-12-0847Friday, 08 December 2017, 3:10 PM Start Time— Indoors / LeMond Revolution / 66.00 miles in a ride time of 4:07:00 = 16.03 pace, with splits of 2:04:00 and 2:03:00. TOTAL DOWN TIME: 5x5:00-minute breaks, each one after 40-minutes of continuous non-stop riding. Average Cadence = 84 / Watts = 112 / Calories Burned = 1,920 / Gears = 52x21. Skipping Compex. THE WORKOUT: 6 Sets of 30-minutes at “steady state” / 10-minutes at “pick-up pace” / 5-minutes at “full rest” / then repeat. FINAL THOUGHTS: A very strong middle-distance workout!! Mentally and Physically a Great Training Ride!! --7:30 hours of sleep last night. Consumed 4,000 Calories today, of which 940 were during the ride. 2017-12-08Y
272017-12-1034Sunday, 10 December 2017, 7:30 PM Start Time— Indoors / LeMond Revolution / 50.00 miles in a ride time of 3:04:00 = 16.30 pace. DOWN TIME: 3x5:00-minute breaks on a 40:00-minute cycle. Average Cadence = 82 / Watts = 116 / Calories Burned = 1500 / Gears = 52x21,19. Skipping Compex. THE WORKOUT: 3 Sets of—40:00 minutes at a strong steady state using the 52x21 spinning gear (85 rpm) / followed by 5:00-minutes of “full rest” / final hour rode continuous in the 52x19 gear setting at 78 rpm. FINAL THOUGHTS: Worked on a “paper project” that took far longer than expected (7:00 hours). Finally, “got it done”!! Was so preoccupied with my thoughts that I literally forgot to eat. Hence rode on a very empty stomach. Strong Ride!! Struggled to maintain the pace… --8:00 solid hours of sleep last night. Consumed 3,980 Calories today. 740 during the ride, and 3,240 afterwards. 2017-12-10Y
282017-12-1322Wednesday, 13 December 2017, 11:00 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:02:00 = 15.73 pace. DOWN TIME: 2x5:00-minute breaks. Average Cadence = 82 / Watts = 107 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “stead state” / 10:00 @ pick-ups” / 5:00 “full rest” / then repeat. FINAL THOUGHTS: Two days of rest brought the tired legs back to life. –7:00 hours of sleep last night. Consumed 3,300 Calories today 2017-12-14Y
292017-12-1522Friday, 15 December 2017, 11:00 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:03:00 = 15.60 pace. DOWN TIME: 2x5:00-minute breaks. Average Cadence = 81 / Watts = 106 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “stead state” / 10:00 @ pick-ups” / 5:00 “full rest” / then repeat. FINAL THOUGHTS: Back in the Saddle!! --Short on sleep, totaling 6:30 hours. Meanwhile, long on Caloric intake, totaling 4,600 for the day. 2017-12-16Y
302017-12-1622Saturday, 16 December 2017, 7:20 PM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:05:00 = 15.36 pace. DOWN TIME: 2x5:00-minute breaks. Average Cadence = 80 / Watts = 100 / Calories Burned = 860 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “stead state” / 10:00 @ pick-ups” / 5:00 “full rest” / then repeat. FINAL THOUGHTS: Struggled… --7:00 hours of sleep last night. Consumed 3,520 Calories today. 2017-12-16Y
312017-12-1747Sunday, 17 December 2017, 3:00 PM Start Time— Indoors / LeMond Revolution / 62.00 miles in a ride time of 4:06:00 = 15.12 pace, with even splits of 2:03:00. DOWN TIME: 5x5:00-minute breaks on a 40:00-minute cycle. Average Cadence = 79 / Watts = 97 / Calories Burned = 1,660 / Gears = 52x21. Skipping Compex. THE WORKOUT: 6 Sets of—35:00 minutes @ “steady state” / 5:00 minutes @ “pickups” / 5:00 @ “full rest” / then repeat. FINAL THOUGHTS: This ride put me over the 11,000-mile mark for the year!! And still going strong!! --Needed a good night’s rest, bed by 1:00 AM; up at high noon. Consumed 3,240 Calories today. ***Currently 156 pounds, that’s up nearly 16.00 pounds from last year at this time!! 2017-12-17Y
322017-12-1922Tuesday, 19 December 2017, 11:00 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:05:00 = 15.36 pace. DOWN TIME: 2x5:00-minutes. Average Cadence = 80 / Watts = 100 / Calories Burned = 860 / Gears =52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-up” / 5:00 @ “full recovery” / then repeat. FINAL THOUGHTS: Sluggish. –Extremely short on sleep, totaling 5:30 hours. Needed to clear up some paperwork, mainly end of the month bill payments. Consumed 3,020 Calories today. 2017-12-20Y
332017-12-2222Friday, 22 December 2017, 10:40 AM Start Time— Indoors / LeMond Revolution / 40.00 miles in a ride time of 2:36:00 = 15.38 pace. DOWN TIME: 3x5:00-minute breaks. Average Cadence = 82 / Watts = 101 / Calories Burned = 1,100 / Gears = 52x21. THE WORKOUT: Four Sets of—40:00 minutes at “steady state, followed by 5:00 minutes of “full rest”. FINAL THOUGHTS: Nice steady pace. –8:00 hours of sleep last night. Consumed 3,700 Calories today. 2017-12-23Y
342017-12-2334Saturday, 23 December 2017, 11:30 AM Start Time— Indoors / LeMond Revolution / 52.00 miles in a ride time of 3:21:00 = 15.52 pace. DOWN TIME: 4x5:00-minute breaks. Average Cadence = 82 / Watts = 102 / Calories Burned = 1,400 / Gears = 52x21. Compex, “Active Recovery / Recovery Plus / Massage” each at 66 Energy Units. THE WORKOUT: Five Sets of—30:00-minutes at “steady state” / 10:00-minutes of “pick-ups” / 5:00-minutes of “full rest” / then repeat. FINAL THOUGHTS: Originally planned on a four-hour ride. Two hours into the training session, decided that the quality of the ride far outweighed the quantity of the ride. Good Decision!! Need to get back to the “grass roots” of training. Longer slower distances does not equate to becoming a stronger, faster, and fitter ridder!! So true! So true indeed!! --8:00 hours of sleep last night. Consumed 2,860 calories today. 2017-12-23Y
352017-12-2434Sunday, 24 December 2017, 10:00 AM Start Time— Indoors / LeMond Revolution / 54.00 miles in a ride time of 3:25:00 = 15.80 pace. DOWN TIME: 4x5:00-minute breaks. Average Cadence = 83 / Watts = 108 / Calories Burned = 1,500 / Gears = 52x21, final 15:00-minutes 52x19. Compex, “Active Recovery / Recovery Plus / Massage” each at 66 Energy Units. THE WORKOUT: Five Sets of—30:00-minutes at “steady state” / 10:00-minutes of “pick-ups” / 5:00-minutes of “full rest” / then repeat. FINAL THOUGHTS: Strong Ride!! Well Focused!! Definitely “Hitting the Spot” with three-hour rides… --Bed by Midnight, up by 9:00 AM, totaling 9:00 deep solid hours of rest last night. Consumed 3,300 Calories today. 2017-12-24Y
362017-12-2534Monday, 25 December 2017, 10:00 AM Start Time— Indoors / LeMond Revolution / 54.00 miles in a ride time of 3:24:00 = 15.88 pace. DOWN TIME: 4x5:00-minute breaks. Average Cadence = 83 / Watts = 109 / Calories Burned = 1,500 / Gears = 52x21. Compex, “Active Recovery / Recovery Plus / Massage” each at 66 Energy Units. THE WORKOUT: Five Sets of—30:00-minutes at “steady state” / 10:00-minutes of “pick-ups” / 5:00-minutes of “full rest” / then repeat. FINAL THOUGHTS: Mentally and Physically Strong!! Quads starting to burn. Nice “spin” final half hour. –9:00 deep “consistent” (Midnight to 9:00 AM) hours of sleep last night. Consumed 3,800 Calories today. 2017-12-25Y
372017-12-2634Tuesday, 26 December 2017, 9:10 AM Start Time— Indoors / LeMond Revolution / 54.00 miles in a ride time of 3:27:00 = 15.65 pace. DOWN TIME: 4x5:00-minute breaks. Average Cadence = 82 / Watts = 105 / Calories Burned = 1,500 / Gears = 52x21. Back to work, no time for Compex Session. THE WORKOUT: 5-Sets of—40:00 minutes at “steady state”, followed by a 5:00 minute “full rest” period, then repeat. FINAL THOUGHTS: Mentally and Physically Strong!! Quads at the “breaking point”. First three sets rode strong at 15.80 mph pace, fourth set backed down, picked up on the final set. Strong five-day effort!! --8:00 hours of sleep last night. Consumed 3,700 Calories today 2017-12-27Y
382017-12-2922Friday, 29 December 2017, First of two Training Sessions—11:10 AM Start Time— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:09:00 = 15.81 pace. DOWN TIME: 2x5:00-minute breaks. Average Cadence = 83 / Watts = 108 / Calories Burned = 1,000 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “slight pick-up” / 5:00 @ “full rest / then repeat. FINAL THOUGHTS: A good ride before heading off to work… 2017-12-29Y
392017-12-2922Friday, 29 December 2017, Second of two Training Sessions—7:10 PM Start Time— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:12:00 = 15.45 pace. DOWN TIME: 2x5:00-minute breaks. Average Cadence = 81 / Watts = 103 / Calories Burned = 940 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “slight pick-up” / 5:00 @ “full rest / then repeat. FINAL THOUGHTS: Arrived at work, then sent home. Back next year!! Wise or unwise, decided to put in a second training session. Since I pushed the first session, second ride turned out to be a tad sluggish. –6:00 short hours of sleep last night. Consumed 4,360 Calories today. 2017-12-29Y
402017-12-3047Saturday, 30 December 2017, 11:30 AM Start Time— Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:08:00 = 15.48 pace, with slight negative splits of 2:05:00 and 2:03:00. DOWN TIME: 5x5:00-minute breaks. Average Cadence = 81 / Watts = 103 / Calories Burned = 1,780 / Gears = 52x21. Compex, a much needed “Active Recovery / Recovery Plus / and Massage Modes” at 66 Energy Units. THE WORKOUT: 5-Sets of—40:00 minutes at “steady state”, followed by 5:00-minutes of “full rest”. FINAL THOUGHTS: Tired!! Not fully recovered from the last bout of 5-consecutive days of workouts covering 254.00 miles in 16:13:00 = 15.66 pace. –9:00 Solid hours of sleep last night. Consumed 3,340 Calories today, of which 1,000 were during the ride. 2017-12-30Y
412017-12-3147Saturday, 31 December 2017, 11:40 AM Start Time— Indoors / LeMond Revolution / 70.00 miles in a ride time of 4:34:00 = 15.32 pace, with slight negative splits of 2:18:00 and 2:16:00. DOWN TIME: 6x5:00-minute breaks. Average Cadence = 80 / Watts = 100 / Calories Burned = 1,920 / Gears = 52x21. Compex, a much needed “Active Recovery / Recovery Plus / and Massage Modes” at 66 Energy Units. THE WORKOUT: 6-Sets of—40:00 minutes at “steady state”, followed by 5:00-minutes of “full rest”. FINAL THOUGHTS: Finished up the year with a 70.00-mile ride to hit 11,500.00 miles for the year for a total ride time of 738:57:00 (30-days, 18-hours, 57-minutes) which equates to a nifty 15.56 average pace. Calculating that there are 8,760.00 hours in this year, which equated to spending 11.85 percent of my time this year on a bike. ***Goal was to average 16.00 pace for the year. Missed that mark by 20-hours, 12-minutes… It’s not the goal that is so important, rather the Journey that the goal took you on. Set a “high” goal, and miss the mark, you have Succeeded!! Set a “low” goal, and hit the mark, you have Failed. –9:00 hours of sleep last night. Consumed 4,840 Calories today, of which 1,400 were during the ride. 2017-12-31Y
422018-01-0147Sunday, 01 January 2018, 12:20 PM Start Time—A New Year!! Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:08:00 = 15.48 pace, with half way splits of 2:03 and 2:05. DOWN TIME: 5x5:00-minute breaks. Average Cadence = 81 / Watts = 103 / Calories Burned = 1,780 / Gears = 52x21. Compex, “Active Recovery / Recovery Plus / Massage” each at 66 Energy Units. THE WORKOUT: 6-Sets of—40:00-minutes at “steady state”, followed by 5:00-minutes of “full recovery”. FINAL THOUGHTS: Strong first two hours, then faded☹!! One more day, then rest😊!! ***A late start, as my “distance reading” was not registering any mileage on the main pilot. Actually, it’s been an issue for several days now. Checked all the batteries, and after a through investigation, I realized that the original “rear wheel power pilot” had never ben changed. That’s six years!! After “pairing” the unit, all components operational!! --9:00 solid hours of sleep last night, 1:30 AM to 10:30 AM. Consumed 4,180 Calories today, of which 1,400 (solution mix slightly too strong today) were during the ride. 2018-01-01Y
432018-01-0234Tuesday, 02 January 2018, 10:10 AM Start Time— Indoors / LeMond Revolution / 48.00 miles in a ride time of 3:06:00 = 15.48 pace, with even splits of 1:33:00. DOWN TIME: 4x5:00-minute breaks. Average Cadence = 81 / Watts = 103 / Calories Burned = 1,340 / Gears = 52x21. Back to work, no Compex Session. THE WORKOUT: 4 Sets of—30:00 @ “steady state” / 10:00 @ “pick-up” / 5:00 @ “full rest”/ finished up the final 25-minutes at just under 16.00 pace. FINAL THOUGHTS: Solid effort!! Last five days covered 314.00 miles in a total ride time of 20:17:00 = 15.48 pace. Need a few days of complete rest, then focus on speed for the next six to eight weeks. –8:00 hours of sleep last night. Consumed 4,140 Calories today. 2018-01-03Y
442018-01-0734Sunday, 07 January 2018, 1:50 PM Start Time— Indoors / LeMond Revolution / 48.00 miles in a ride time of 3:08:00 = 15.31 pace, with 4 x 5:00-minute breaks. Average Cadence = 81 / Watts = 101 / Calories Burned = 1,320 / Gears = 52x21. THE WORKOUT: 4-Sets of—30:00 @ “steady state” / 10:00 @ “pick-ups” / 5:00 @ “full rest” / finishing up the remainder of the ride at just under 15.75 mph. FINAL THOUGHTS: After four days of “complete rest”, good to get back in the saddle. –Had a late, large sized dinner last night, resulting in a restless night of sleep, totaling 8:00 hours. Consumed 3,340 Calories today. 2018-01-07Y
452018-01-1022Wednesday, 10 January 2018, 11:00 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:04:00 = 15.48 pace, with 2 x 5:00-minute breaks. Average Cadence = 81 / Watts = 103 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-up pace” / 5:00 @ “full recovery”, then repeat. FINAL THOUGHTS: Two days of additional rest made for a good ride. –7:00 hours of sleep last night. Consumed 4,260 Calories today. 2018-01-11Y
462018-01-1222Friday, 12 January 2018, 11:20 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:00:00 = 16.00 pace, with 2 x 5:00-minute breaks. Average Cadence = 84 / Watts = 113 / Calories Burned = 940 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-up pace” / 5:00 @ “full recovery”, then repeat. FINAL THOUGHTS: Rest Days “Paid Off”😊!! --7:00 hours of sleep last night. Consumed 3,920 Calories today. 2018-01-13Y
472018-01-1434Sunday, 14 January 2018, 2:00 PM Start Time— Indoors / LeMond Revolution / 50.00 miles in a ride time of 3:09:00 = 15.87 pace, with splits of 1:35:00 and 1:34:00. DOWN TIME: 4x5:00-minute breaks. Average Cadence = 82 / Watts = 111 / Calories Burned = 1,460 / Gears = 52x21,19. COMPEX: “Active Recovery / Recovery Plus / Massage” each at 66 Energy Units. THE WORKOUT: 4 Sets of—30:00 at “steady state” / 10:00 at “pick-up pace” / 5:00 at “full recovery” @ 52x21 gearing. Finished up in the 52x19 gearing for the final half-hour. FINAL THOUGHTS: Good Effort!! Quads slightly tender. –7:30 hours of sleep last night. Consumed 3,180 Calories today. ***Currently at 155.00 pounds, 15.00 pounds overweight from last year at this time. 2018-01-14Y
482018-01-1722Wednesday, 17 January 2018, 11:10 AM Start Time— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:06:00 = 16.19 pace, with 2x5:00-minute breaks. Average Cadence = 85 / Watts = 117 / Calories Burned = 1,020 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-up pace” / 5:00 “full recovery” / then repeat. FINAL THOUGHTS: Strong Ride!! --7:00 hours of sleep last night. Consumed 3,880 Calories today. 2018-01-17Y
492018-01-1822Thursday, 18 January 2018, 11:15 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:04:00 = 15.48 pace, with 2x5:00-minute breaks. Average Cadence = 81 / Watts = 104 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-up pace” / 5:00 “full recovery” / then repeat. FINAL THOUGHTS: Late Night Food Feast made for a sluggish ride. –7:00 hours of sleep last night. Consumed 3,300 Calories today. 2018-01-18Y
502018-01-2022Saturday, 20 January 2018, 9:45 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:02:00 = 15.73 pace, with 2x5:00-minute breaks. Average Cadence = 82 / Watts = 109 / Calories Burned = 920 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-up pace” / 5:00 “full recovery” / then repeat. FINAL THOUGHTS: Early morning start, afternoon six-hour work shift. –7:00 hours of sleep last night. Consumed 3,180 Calories today. 2018-01-21Y
512018-01-2134Sunday, 21 January 2018, 1:00 PM Start Time— Indoors / LeMond Revolution / 54.00 miles in a ride time of 3:21:00 = 16.11 pace, with 4 x 5:00-minute breaks. Average Cadence = 85 / Watts = 115 / Calories Burned = 1,600 / Gears = 52x21. COMPEX: “Active Recovery / Recovery Plus / Massage” each at 66 Energy Units. THE WORKOUT: 5 Sets of—30:00 at “steady state” / 10:00 at “pick-up pace” / 5:00 at “full recovery” / pushing strong the final 2:00-minutes of each set. FINAL THOUGHTS: A good night’s sleep kept me riding Strong and Focused!! --11:00 hours of sleep last night. Consumed 3,100 Calories today. Still in the mid 150-pound range☹!! 2018-01-21Y
522018-01-2322Tuesday, 23 January 2018, 11:00 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:00:00 = 16.00 pace, with 2 x 5:00-minute breaks. Average Cadence = 82 / Watts = 113 / Calories Burned = 940 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 “steady” / 10:00 “pick-up / 5:00 “rest”. FINAL THOUGHTS: Strong Effort, pushing 16.50 mph pace final 20-minutes. –8:00 hours of sleep last night. Consumed 3,000 Calories today. 2018-01-25Y
532018-01-2522Thursday, 25 January 2018, 11:20 AM Start Time— Indoors / LeMond Revolution / 33.00 miles in a ride time of 2:02:00 = 16.22 pace, with 2 x 5:00-minute breaks. Average Cadence = 83 / Watts = 116 / Calories Burned = 1,000 / Gears = 52x21,19. THE WORKOUT: 3 Sets of—30:00 @ “steady state” in the 52x21 gear ratio / 10:00 @ “steady state” in the 52x19 gear ratio / 5:00 @ “full rest”. FINAL THOUGHTS: Slightly tired!! Good Training Ride. –7:30 hours of sleep last night. Consumed 2,800 Calories today. 2018-01-26Y
542018-01-2847Sunday, 28 January 2018, 12:45 PM Start Time— Indoors / LeMond Revolution / 62.00 miles in a ride time of 4:04:00 = 15.24 pace, with 5 x 5:00-minute breaks. Average Cadence = 80 / Watts = 99 / Calories Burned = 1,680 / Gears = 52x21. COMPEX: “Active Recovery / Recovery Plus” each at 66 Energy Units. THE WORKOUT: 6 Sets of—30:00 at “steady state” / 10:00 at “pick-up pace” / 5:00 at “full recovery”. FINAL THOUGHTS: Backed off the pace. –Bed by 10:30 PM, up at 8:30 AM. Consumed 3,640 Calories today. –Good eating disciplines last week😊!! Need to continue in that direction, and remember to “Stop Feeding my Appetite, and Start Eating to Fuel my Body”!! You’ll get great results if you stop feeding your appetite and start eating to fuel your body😊!! 2018-01-28Y
552018-01-3022Tuesday, 30 January 2018, 11:00 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:02:00 = 15.73 pace, with 2 x 5:00-minute breaks. Average Cadence = 83 / Watts = 108 / Calories Burned = 920 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” 10:00 @ “slight pick-ups” / 5:00 @ “full recovery”. FINAL THOUGHTS: Riding well within myself. –7:30 hours of sleep last night. Consumed 3,100 Calories today. 2018-01-30Y
562018-01-3122Wednesday, 31 January 2018, 11:10 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:02:00 = 15.73 pace, with 2 x 5:00-minute breaks. Average Cadence = 82 / Watts = 108 / Calories Burned = 920 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “slight pick-ups” / 5:00 @ “full recovery” / “strong pull” final 2:00-minutes of each set. FINAL THOUGHTS: Another good ride. –7:30 Hours of sleep last night. Consumed 3,220 Calories today. 2018-01-31Y
572018-02-0434Sunday, 04 February 2018, 1:30 PM Start Time— Indoors / LeMond Revolution / 50.00 miles in a ride time of 3:07:00 = 16.04 pace, hitting the final 7.50 miles in 27:00 = 16.66 pace. DOWN TIME: 4 x 5:00-minute breaks. Average Cadence = 84 / Watts = 114 / Calories Burned = 1,480 / Gears = 52x21. Compex, “Active Recovery / Recovery Plus” each at 72 Energy Units. THE WORKOUT: 4 Sets of—40:00-minutes at a “strong pace / effort” / followed by 5:00-minutes of “full rest” / riding strong the final half-hour at 16.66 pace. FINAL THOUGHTS: Strong Effort / Good Workout😊!! --9:00 hours of sleep last night. Consumed 3,540 Calories today. ***Started well beginning of the week, then broke down in my endeavors to control my appetite☹!! “Feed the Body, Not the Appetite”!! 2018-02-04Y
582018-02-1034Saturday, 10 February 2018, 4:10 PM Start Time— Indoors / LeMond Revolution / 50.00 miles in a ride time of 3:09:00 = 15.87 pace, with 5x5:00-minute breaks. Average Cadence = 83 / Watts = 110 / Calories Burned = 1,450 / Gears = 52x21. Compex, “Active Recovery / Recovery Plus” at 72 Energy Units. THE WORKOUT: 4 Sets of—30:00 @ a “strong effort” / 10:00 @ “slight pick-ups” / 5:00 Full rest (with an addition 5:00-minute break half way into the second hour) / Finishing up with 5x2:00-minutes of “on” and 2:00 minutes “off”. FINAL THOUGHTS: Strong Start, Struggled final hour. Finished up well, but hurting☹!! --8:00 hours of sleep last night. Consumed 3,860 Calories today. 2018-02-10Y
592018-02-1134Sunday, 11 February 2018, Noon Start Time— Indoors / LeMond Revolution / 54.00 miles in a ride time of 3:21:00 = 16.11 pace, hitting the final 6.00 miles in 21:00 = 17.14 pace. DOWN TIME: 4 X 5:00-minute breaks. Average Cadence = 84 / Watts = 114 / Calories Burned = 1,600 / Gears 52x21 (final 10:00-minutes 52x19). Compex “Active Recovery / Recovery Plus / Massage” each at 72 Energy Units. THE WORKOUT: 5 Sets of—30:00 @ “steady state” / 10:00 “pick-ups” / 5:00 “full rest”. FINAL THOUGHTS: Much Better Ride😊!! Mentally and Physically Strong!! ***Wore a head-band rather than a hat (yesterday), which prevented “overheating”. –10:00 Solid hours of sleep last night. Consumed 3,240 Calories today. ***Still lacking the Disciple in the eating department☹!! “Feed the Body, Not the Appetite”!! 2018-02-11Y
602018-02-1847Sunday, 18 February 2018, 12:40 PM Start time— Indoors / LeMond Revolution / 66.00 miles in a ride time of 4:03:00 = 16.29 pace, with splits of 2:02:00 = 16.22 pace and 2:01:00 = 16.36 pace. DOWN TIME: 5x5:00-minute breaks. Average Cadence = 85 / Watts = 118 / Calories Burned = 2,000 / Gears = 52x21 (final 20:00-minutes 52x19). Compex “Active Recovery / Recovery Plus / Massage” each at 66 Energy Units. THE WORKOUT: 6 Sets of—30:00 @ “steady state” / 10:00 “pick-ups” / 5:00 “full rest”. FINAL THOUGHTS: Shorter, Intense Weekday rides; along with Longer, Intense Weekend rides, working out just fine😊!! --8:00 hours of sleep last night. Consumed 3,480 Calories today. ***Still lacking the Disciple in the eating department☹!! Really Need to “Cut Down”!! Remember, “Feed the Body, Not the Appetite”!! 2018-02-18Y
612018-02-2434Saturday, 24 February 2018, 3:00 PM Start Time— Indoors / LeMond Revolution / 50.00 miles in a ride time of 3:04:00 = 16.30 pace. DOWN TIME: 4 x 5:00- minute breaks. Average Cadence = 85 / Watts = 118 / Calories Burned = 1,510 / Gears = 52x21. Compex, “Active Recovery / Recovery Plus” each at 66 Energy Units. THE WORKOUT: 4-Sets of—30:00 @ “steady state” / 10:00 @ “pick-ups” / 5:00 “full rest” / with a final 24-minute “push”. FINAL THOUGHTS: Struggled both Mentally and Physically the final hour. –8:00 hours of sleep last night. Consumed 3,900 Calories today. 2018-02-24Y
622018-02-2547Sunday, 25 February 2018, 12:10 PM Start time— Indoors / LeMond Revolution / 66.00 miles in a ride time of 4:06:00 = 16.09 pace, with splits of 2:05:00 = 15.84 pace and 2:01:00 = 16.36 pace. DOWN TIME: 5x5:00-minute breaks. Average Cadence = 84 / Watts = 114 / Calories Burned = 1,950 / Gears = 52x21. Compex “Active Recovery / Recovery Plus / Massage” each at 66 Energy Units. THE WORKOUT: 6 Sets of—30:00 @ “steady state” / 10:00 “pick-ups” / 5:00 “full rest”. FINAL THOUGHTS: A slow start (for a while was entertaining a 5:20:00 ride, gave that idea up on the second hour), with a strong finish. Struggled with the distance☹!! Need to place my energies and focus on intense three to four-hour rides😊!! --10:00 hours of sleep last night. Consumed 3,180 Calories today. ***Still lacking the Disciple in the eating department☹!! Really Need to “Cut Down”!! Remember, “Feed the Body, Not the Appetite”!! 2018-02-25Y
632018-02-2722Tuesday, 27 February 2018, 11:40 AM Start Time— Indoors / LeMond Revolution / 33.00 miles in a ride time of 2:01:00 = 16.36 pace, with 2 x 5:00 minute breaks. Average Cadence = 86 / Watts = 119 / Calories Burned = 1,000 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 “steady state” / 10:00 “pick-up” / 5:00 “rest”. FINAL THOUGHTS: Very Strong Training Session!! --7:00 hours of sleep last night. Consumed 3,520 Calories today. 2018-02-28Y
642018-02-2822Wednesday, 28 February 2018, 11:40 AM Start Time— Indoors / LeMond Revolution / 33.00 miles in a ride time of 2:00:00 = 16.50 pace, with 2 x 5:00 minute breaks. Average Cadence = 87 / Watts = 122 / Calories Burned = 1,020 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 “steady state” / 10:00 “pick-up” / 5:00 “rest”. FINAL THOUGHTS: Strong Finish!! --7:00 hours of sleep last night. Consumed 3,860 Calories today. 2018-03-01Y
652018-03-0122Thursday, 01 March 2018, 11:40 AM Start Time— Indoors / LeMond Revolution / 34.00 miles in a ride time of 2:01:00 = 16.85 pace, with 2 x 5:00 minute breaks. Average Cadence = 86 / Watts = 128 / Calories Burned = 1,080 / Gears = 52x21,19. THE WORKOUT: 3 Sets of—30:00 @ 52x21 gearing / 10:00 @ 52x19 gearing / 5:00 “full rest”. FINAL THOUGHTS: Pushing Hard @ the higher gears made for a tuff training session!! --Short on sleep, totaling 6:00 hours. Consumed 2,740 Calories today. 2018-03-02Y
662018-03-0222Friday, 02 March 2018, 11:30 AM Start Time— Indoors / LeMond Revolution / 33.00 miles in a ride time of 2:03:00 = 16.09 pace, with 2 x 5:00 minute breaks. Average Cadence = 84 / Watts = 113 / Calories Burned = 980 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 “steady state” / 10:00 “pick-up” / 5:00 “rest”. FINAL THOUGHTS: Extremely short on sleep!! Tired!! Still able to plow through the workout!! --5:00 short hours of sleep last night. Consumed 3,640 Calories today. 2018-03-03Y
672018-03-0447Sunday, 04 March 2018, 3:00 PM Start Time— Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:06:00 = 15.60 pace, with even splits of 2:03:00. DOWN TIME: 6x5:00-minute breaks. Average Cadence = 81 / Watts = 105 / Calories Burned = 1,800 / Gears = 52x21. Due to a late start and a long ride, skipping Compex. THE WORKOUT: 6 Sets of—40:00 @ “steady state” / 5:00 @ “full rest”. FINAL THOUGHTS: Tired and Worn-Down, “Speed Wise”, needed a “Down-Day”. Pushed hard the last three weeks, time to back off the pace until fully rejuvenated😊!! --9:00 hours of sleep last night. Consumed 3,720 Calories today. ***Still lacking the Discipline in the eating department☹!! Really Need to “Cut Down”!! Remember, “Feed the Body, Not the Appetite”!! 2018-03-04Y
682018-03-0622Tuesday, 06 March 2018, 11:20 AM Start Time— Indoors / LeMond Revolution /20.00 miles in a ride time of 2:00:00 = 16.00 pace, with 2x5:00-minute breaks. Average Cadence = 84 / Watts = 112 / Calories Burned = 940 Calories / Gears = 52x21 (briefly 52x19). THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-up” / 5:00 @ “full rest”. Finished up with 3-Sets of—15.00 seconds of “sprints”, followed by 105.00 seconds of “resume pace”. FINAL THOUGHTS: Backing off the intensity this week, focusing on higher week-end mileage. 6:30 hours of sleep last night. Consumed 2,960 Calories today. 2018-03-07Y
692018-03-0722Wednesday, 07 March 2018, 11:30 AM Start Time— Indoors / LeMond Revolution / 33.00 miles in a ride time of 2:02:00 = 16.22 pace, with 2x5:00-minute breaks. Average Cadence = 85 / Watts = 117 / Calories Burned = 1,000 Calories / Gears = 52x21 (briefly 52x19). THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-up” / 5:00 @ “full rest”. Finished up with 4-Sets of—20.00 seconds of “sprints”, followed by 100.00 seconds of “resume pace”. FINAL THOUGHTS: Good Effort, while backing slightly off the pace. –7:00 hours of sleep last night. Consumed 3,640 Calories today. 2018-03-08Y
702018-03-0822Thursday, 08 March 2018, 11:20 AM Start Time— Indoors / LeMond Revolution / 33.00 miles in a ride time of 2:01:00 = 16.36 pace, with 2x5:00-minute breaks. Average Cadence = 86 / Watts = 119 / Calories Burned = 1,010 Calories / Gears = 52x21 (briefly 52x19). THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-up” / 5:00 @ “full rest”. Finished up with 5-Sets of—20.00 seconds of “sprints”, followed by 100.00 seconds of “resume pace”. FINAL THOUGHTS: Tired, but effective… --Extremely short on sleep, totaling 5:00-hours. Consumed 4,120 Calories today. 2018-03-09Y
712018-03-10616Saturday, 10 March 2018, Noon Start Time— Indoors / LeMond Revolution / 96.00 miles in a ride time of 6:06:00 = 15.73 pace; with nice negative splits of 3:04:00 = 15.65 pace and 3:02:00 = 15.82 pace. DOWN TIME: 8 x 5:00-minute breaks. Average Cadence = 82 / Watts = 107 / Calories Burned = 2,740 / Gears = 52x21,19. Compex, “Active Recovery / Recovery Plus” each at 66 Energy Units: THE WORKOUT: 9 Sets of—40:00 at steady state / 5:00 “full recovery” / final 26:00 minutes pushing the 52x19 gear. FINAL THOUGHTS: A long day in the Saddle. A very long day!! --7:30 hours of sleep last night. Consumed 3,540 Calories today, of which 1,440 were during the ride. 2018-03-10Y
722018-03-1147Sunday, 11 March 2018, 1:00 PM Start Time— Indoors / LeMond Revolution / 62.00 miles in a ride time of 4:07:00 = 15.06 pace, with splits of 2:01:00 = 15.37 pace and 2:06:00 = 14.76 pace. DOWN TIME: 5x5:00-minute breaks. Average Cadence = 78 / Watts = 96 / Calories Burned = 1,660 / Gears = 52x21. Compex “Active Recovery / Recovery Plus” each at 68 Energy Units. THE WORKOUT: 6 Sets of—40:00 @ “steady state” / 5:00 @ “full recovery”. FINAL THOUGHTS: Was hoping for another 6-hour ride… Unfortunately, could not maintain the pace, especially into the beginning of the third hour. A tad disappointed☹!! --Deep 11:00 hours of sleep last night. Consumed 3,440 Calories today, of which 940 were during the ride. 2018-03-11Y
732018-03-1422Wednesday, 14 March 2018, 11:10 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:04:00 = 15.48 pace, with two 5:00-minute breaks. Average Cadence = 81 / Watts = 103 / Calories Burned = 890 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “slight ‘pick-up’” / 5:00 “full rest”. FINAL THOUGHTS: Low Intensity!! --7:00 hours of sleep last night. Consume 3,760 Calories today. 2018-03-14Y
742018-03-1522Thursday, 15 March 2018, 11:00AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:03:00 = 15.60 pace, with two 5:00-minute breaks. Average Cadence = 82 / Watts = 106 / Calories Burned = 910 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “slight ‘pick-up’” / 5:00 “full rest”. FINAL THOUGHTS: Comfort Zone!! --7:00 hours of sleep last night. Consume 3,760 Calories today. 2018-03-16Y
752018-03-1847Sunday, 18 March 2018, 3:00 PM Start Time— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:03:00 = 14.81 pace, with 5 x 5:00-minute breaks. Average Cadence = 78 / Watts = 91 / Calories Burned = 1,550 / Gears = 52x21. Compex, “Active Recovery / Recovery Plus” each at 68 Energy Units. THE WORKOUT: 6 Sets of—30:00 @ “slow steady state” / 10:00 @ “easy pick-ups”/ 5:00 “full rest”. FINAL THOUGHTS: Tired☹!! --8:30 hours of “restless sleep last night, waking up tired☹!! Consumed 4,000 calories today. 2018-03-18Y
762018-03-2022Tuesday, 20 March 2018, 11:30 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:04:00 = 15.48 pace, with 2x5:00-minute breaks. Average Cadence = 81 / Watts = 103 / Calories Burned = 890 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “slight pock-up” / 5:00 “full rest”. FINAL THOUGHTS: A Better Ride… --7:00 hours of sleep last night. Consumed 2,700 Calories today. 2018-03-21Y
772018-03-2122Wednesday, 21 March 2018—11:45 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:01:00 = 15.86 pace, with 2x5:00-minute breaks. Average Cadence = 83 / Watts = 110 / Calories Burned = 930 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “slight pock-up” / 5:00 “full rest”. FINAL THOUGHTS: Best ride in two weeks!! --7:00 hours of sleep last night. Consumed 4,400 Calories today. 2018-03-22Y
782018-03-2222Thursday, 22 March 2018—11:45 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:01:00 = 15.86 pace, with 2x5:00-minute breaks. Average Cadence = 83 / Watts = 109 / Calories Burned = 930 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “slight pock-up” / 5:00 “full rest”. FINAL THOUGHTS: Near Duplicate ride from yesterday!! --7:00 hours of sleep last night. Consumed 4,380 Calories today. 2018-03-24Y
792018-03-2322Friday, 23 March 2018—11:15 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:06:00 = 15.23 pace, with 2x5:00-minute breaks. Average Cadence = 80 / Watts = 99 / Calories Burned = 860 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “slight pock-up” / 5:00 “full rest”. FINAL THOUGHTS: Tired due to lack of sleep☹!! --Stayed up late, totaling 6:00 hours’ worth of sleep. Consumed 2,880 Calories today. 2018-03-24Y
802018-03-2422Saturday, 24 March 2018—11:30 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:04:00 = 15.48 pace, with 2x5:00-minute breaks. Average Cadence = 81 / Watts = 104 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “slight pock-up” / 5:00 “full rest”. FINAL THOUGHTS: Woke up exhausted, a better ride than yesterday. –7:00 hours of sleep last night. Consumed a whopping 4,340 Calories today. 2018-03-25Y
812018-03-2534Sunday, 25 March 2018, 3:30 PM Start Time— Indoors / LeMond Revolution / 50.00 miles in a ride time of 3:02:00 = 16.48 pace; with crisp splits of 1:31:30 = 16.39 pace, and 1:30:30 = 16.57 pace. DOWN TIME: 4x5:00-minute breaks. Average Cadence = A Strong 87 / Watts = A Powerful 121 / Calories = A Barn Burning 1,540 (30.80 per mile / 8.46 per minute) / Gears = 52x21. Compex “Active Recovery / Recovery Plus” each at 66 Energy Units. THE WORKOUT: 4-Sets of—40:00-minutes @ a strong 80 percent effort; followed by a full 5:00-minute “rest period”. FINAL THOUGHTS: Two-hours before the workout consumed one serving of Hammer Nutrition’s Fully Charged Pre-Exercise Ignitor, then another serving 30:00-minutes prior to the training ride. Got on the Bike. Felt Strong! Then went for it😊!! --9:00 hours of deep seeded sleep last night. Consumed a very reasonable 3,220 Calories today. 2018-03-25Y
822018-03-2634Monday, 26 March 2018, 9:15 AM Start Time— Indoors / LeMond Revolution / 50.00 miles in a ride time of 3:06:00 = 16.12 pace; with negative splits of 1:34:00 = 15.95 pace, and 1:32:00 = 16.30 pace. DOWN TIME: 4x5:00-minute breaks. Average Cadence = 85 / Watts = 114 / Calories Burned = 1,480 / Gears = 52x21. THE WORKOUT: 4 Sets of—40:00 at “steady state” / 5:00 “full rest” / pushing the pace over the final 25:00 minutes. FINAL THOUGHTS: Strong “Back-2-Back” Fifty Milers!! --7:30 hours of sleep last night. Consuming a “reasonable” 3,160 Calories today. 2018-03-26Y
832018-03-2722Tuesday, 27 March 2018, 11:20 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:03:00 = 15.60 pace, with 2 x 5:00 minute breaks. Average Cadence = 82 / Watts = 105 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-up” / 5:00 @ “full rest”. FINAL THOUGHTS: Backed off the pace. –6:30 hours of sleep last night. Consumed 3,820 Calories today. 2018-03-28Y
842018-03-2822Wednesday, 28 March 2018, 11:10 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:05:00 = 15.36 pace, with 2 x 5:00 minute breaks. Average Cadence = 81 / Watts = 101 / Calories Burned = 880 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00 @ “steady state” / 10:00 @ “pick-up” / 5:00 @ “full rest”. FINAL THOUGHTS: Tired and Sluggish☹!! --Short on Sleep, totaling 6:30 hours. Consumed once again, 3,820 Calories for today. 2018-03-29Y
852018-03-3134Saturday. 31 March 2018, 3:30 PM Start Time— Indoors / LeMond Revolution / 48.00 miles in a ride time of 3:06:00 = 15.48 pace, with even splits of 1:33:00. DOWN TIME: 4x5:00-minute breaks. Average Cadence = 81 / Watts = 103 / Calories Burned = 1,330 / Gears = 52x21. COMPEX, “Active Recovery / Recovery Plus” each at 66 Energy Units. THE WORKOUT: 4 Sets of—40:00 @ “stead state” / 5:00 @ “full rest” / finishing up with a slight increase in pace. FINAL THOUGHTS: Finished up in the World Ultra Cycling Association Indoor Challenge (from 01 November 2017 to 31 March 2018), 6th place in points, totaling 324 points; 3rd place in hours with 231 hours; and 2nd place in number of sessions, totaling 85. Considering the competition, not bad at all😊!! 10:00 hours of sleep last night. Once again Consumed a whopping 4,540 Calories for the day☹!! 2018-03-31Y