Individual Indoor Submissions

/Individual Indoor Submissions

Individual Indoor Submissions



Showing results for Dieter Dauberman
2018 - 2019 Submissions
Standings were last generated on
2019-03-31 16:50:48.
# ride date hours points comments verified
12018-11-0122Thursday, 01 November 2018, 10:55 AM Start Time— Indoors / LeMond Revolution / 31.00 miles in a ride time of 2:02:00 = 15.24 pace, with 2x5:00-minute breaks. Average Cadence = 81 / Watts = 99 / Calories Burned = 840 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 steady / 10:00 pick-up / 5:00 full rest / then repeat. FINAL THOUGHTS: Start of the UMCA Indoor Challenge!! --7:00 hours of sleep last night. Consumed 3,620 Calories today. 2018-11-01Y
22018-11-0222Friday, 02 November 2018—11:05 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 = 82 / Watts = 103 / Calories Burned = 9000 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 steady / 10:00 pick-up / 5:00 full rest / then repeat. FINAL THOUGHTS: Strong Effort! --7:00 hours of sleep last night. Consumed 3,620 Calories today. 2018-11-03Y
32018-11-0447Sunday, 04 November 2018, 1:30 PM Start Time-- Indoors / LeMond Revolution / 62.00 miles in a ride time of 4:08:00 = 15.00 pace, with 5x5:00-minute breaks. Average Cadence = 79 / Watts = 95 / Calories Burned = 1630 / Gears = 52x21. THE WORKOUT: 6-Sets of—30:00 steady / 10:00 pick-up / 5:00 full rest / then repeat. FINAL THOUGHTS: Struggled through the last two sets. Pushed onward, maintained focus, and ended up Victorious. –9:00 deep hours of sleep last night. Consumed 2,800 Calories today. 2018-11-04Y
42018-11-0622Tuesday, 06 November 2018, 10:45 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 = 102 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “easy” steady state / 10:00 “strong” pick-ups / 5:00 full rest / then repeat. FINAL THOUGHTS: Keeping the “Easy”, easy; and the “Hard”, hard!! Nice Training Session. –7:00 hours of sleep last night. Consumed 3,400 Calories today. 2018-11-06Y
52018-11-0722Wednesday, 07 November 2018, 11:05 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 = 98 / Calories Burned = 860 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “easy” steady state / 10:00 “strong” pick-ups / 5:00 full rest / then repeat. FINAL THOUGHTS: Worked late, bed late, time-change; a recipe for “tiredness”☹… --7:00 hours of sleep last night. Consumed 3,800 Calories today. 2018-11-08Y
62018-11-0822Thursday, 08 November 2018, 11:00 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:05:00 = 15.36 pace, with 2x5:00-minute breaks. Average Cadence = 80 / Watts = 100 / Calories Burned = 860 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “easy” steady state / 10:00 “strong” pick-ups / 5:00 full rest / then repeat. FINAL THOUGHTS: Still tired, a slightly faster ride than yesterday. –7:00 hours of sleep last night. Consumed 3,820 Calories today. 2018-11-09Y
72018-11-0922Friday, 09 November 2018, 11:40 AM Start Time— Indoors / LeMond Revolution / 31.00 miles in a ride time of 2:02:00 = 15.24 pace, with 2x5:00-minute breaks. Average Cadence = 80 / Watts = 99 / Calories Burned = 840 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “easy” steady state / 10:00 “strong” pick-ups / 5:00 full rest / then repeat. FINAL THOUGHTS: Late start, short on time. –7:00 hours of sleep last night. Consumed 3,580 Calories today. 2018-11-10Y
82018-11-1147Sunday, 11 November 2018, 1:45 PM Start Time-- Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:04:00 = 14.75 pace, with nice negative splits of 2:04 = 14.51 pace and 2:00 = 15.00 pace. Average Cadence = 77 / Watts = 90 / Calories Burned = 1,540 / Gears = 52x21. THE WORKOUT: 6-Sets of—30:00 steady / 10:00 pick-up / 5:00 full rest, (totaling 25:00-minutes) / then repeat. FINAL THOUGHTS: Rode first five sets at a “passive pace”, then picked up the pace substantially over the final set!! A good ride. –Late to bed (3:00 AM), up by Noon. Consumed 3,380 Calories today. 2018-11-11Y
92018-11-1322Tuesday, 13 November 2018, 11:20 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:03:00 = 14.63 pace, with 2x5:00-minute breaks. Average Cadence = 77 / Watts = 89 / Calories Burned = 760 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 steady / 10:00 pick-up / 5:00 full rest, (totaling 10:00-minutes) / then repeat. FINAL THOUGHTS: Easy Training Session. –7:00 hours of sleep last night. Consumed 3,840 Calories today. 2018-11-14Y
102018-11-1422Wednesday, 14 November 2018, 11:20 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:04:00 = 14.51 pace, with 2x5:00-minute breaks. Average Cadence = 77 / Watts = 88 / Calories Burned = 760 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 steady / 10:00 pick-up / 5:00 full rest, (totaling 10:00-minutes) / then repeat. FINAL THOUGHTS: Short on sleep… –600 hours of sleep last night. Consumed 3,820 Calories today. 2018-11-15Y
112018-11-1522Thursday, 15 November 2018, 11:10 AM Start Time— Indoors / LeMond Revolution / 31.00 miles in a ride time of 2:04:00 = 15.00 pace, with 2x5:00-minute breaks. Average Cadence = 80 / Watts = 96 / Calories Burned = 820 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 steady / 10:00 pick-up / 5:00 full rest, (totaling 10:00-minutes) / then repeat. FINAL THOUGHTS: A better ride, still short on sleep. Consumed 3,820 Calories today. 2018-11-16Y
122018-11-1622Friday, 16 November 2018, 11:20 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:05:00 = 15.36 pace, with 2x5:00-minute breaks. Average Cadence = 81 / Watts = 100 / Calories Burned = 880 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 steady / 10:00 pick-up / 5:00 full rest, (totaling 10:00-minutes) / then repeat. FINAL THOUGHTS: Solid Effort!! --Again, short on sleep, totaling 6:00 hours. Consumed 3,620 Calories today. 2018-11-17Y
132018-11-1847Sunday, 18 November 2018, 1:05 PM Start Time-- Indoors / LeMond Revolution / 62.00 miles in a ride time of 4:10:00 = 14.88 pace, with even splits of 2:05:00. Average Cadence = 78 / Watts = 93 / Calories Burned = 1,600 / Gears = 52x21. THE WORKOUT: 6-Sets of—30:00 steady / 10:00 pick-up / 5:00 full rest, (totaling 25:00-minutes) / then repeat. FINAL THOUGHTS: Last week was exhausting, totaling a mere 49.00 hours of sleep, with four days less than six-hours per night. Need to regroup, and get in my 8:00’s (or at least a minimum of 7.50 hours per night). ***Weighted in @ 158.40 pounds this morning, 17.00 percent body fat, along with a whopping 38.00-inch waist line!! Need to get off the merry-go-round of madness…. –9:00 deep glorious hours of sleep last night. 2018-11-18Y
142018-11-2022Tuesday, 20 November 2018, 11:00 AM Start Time— Indoors / LeMond Revolution // LeMond Revolution / 32.00 miles in a ride time of 2:06:00= 15.23 pace, with 2x5:00-minute breaks. Average Cadence = 81 / Watts = 100 / Calories Burned = 880 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 @ “steady state / 10:00 @ “pick-ups” / 5:00 @ “full recovery” / then repeat. FINAL THOUGHTS: Great Nights Worth of Sleep, along with no Mid-Night Feast, made for a Fantastic training session!! --7:45 hours of sleep last night. Consumed 3,120 Calories today. 2018-11-21Y
152018-11-2247Thursday, 22 November 2018, 11:10 AM Start Time— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:06:00 = 14.63 pace, with even splits of 2:03:00. Average Cadence = 77 / Watts = 89 / Calories Burned = 1,520 / Gears = 52x21. ***Getting back into Post Compex Recovery with one session of “Active Recovery” at 100 Energy Units. THE WORKOUT: 6-Sets of—30:00 steady / 10:00 pick-up / 5:00 full rest, (totaling 25:00-minutes) / then repeat. FINAL THOUGHTS: Late night dinner, along with a pesky right knee made for a sluggish Thanksgiving ride. –9:00 hours of sleep last night. Consumed 3,260 Calories today. 2018-11-22Y
162018-11-2347Friday, 23 November 2018, 10:10 AM Start Time— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:04:00 = 14.75 pace, with even splits of 2:02:00. Average Cadence = 78 / Watts = 91 / Calories Burned = 1,540 / Gears = 52x21. ***Continuing with Post Compex Recovery, with one session of “Active Recovery” at 100 Energy Units. THE WORKOUT: 6-Sets of—40:00 @ “steady state” / followed by 5:00 of “full rest”, (totaling 25:00-minutes) / then repeat. FINAL THOUGHTS: No late-night dinners, right knee much better, and a good night’s worth of sleep kept me mentally motivated to do another four-hour ride. Quads are slightly tender. Bed by 11:00 PM, up at 9:00 AM, totaling 10:00 hours. Consumed 3,300 Calories today, of which 800 is during the ride. 2018-11-23Y
172018-11-2447Saturday, 24 November 2018, 11:00 AM Start Time— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:02:00 = 14.87 pace, with splits of 2:03:00 = 14.63 pace and 1:59:00 = 15.12 pace. Average Cadence = 76 / Watts = 93 / Calories Burned = 1,570 / Gears = 52x21,19. ***Compex “Recovery Plus” at 100 Energy Units. THE WORKOUT: 6-Sets of—30:00 in the 52x21 gearing / 10:00 in the 52x19 gearing / 5:00 at “full rest” (totaling 25:00-minutes) / then repeat. FINAL THOUGHTS: Quads tired. Listening to Hillsong Praise and Worship propelled me to a strong second half. –Bed by Midnight, up at 10:00 AM, totaling 10:00 solid hours of sleep. Continuing to consume a very consistent 3,300 Calories. ***Weighed in this morning at 156.80 pounds, down 1.60 pounds from last week. Likewise, waist measurement decreased by half an inch to 37.50. 2018-11-24Y
182018-11-2547Sunday, 25 November 2018, 12:50 PM Start Time— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:12:00 = 14.28 pace, with even splits of 2:06:00. Average Cadence = 75 / Watts = 83 / Calories Burned = 1,460 / Gears = 52x21. ***Compex “Active Recovery /Recovery Plus” at a gentle 60 Energy Units. THE WORKOUT: 6-Sets of—40:00 at “slow steady state” / 5:00 at “full recovery” (totaling 25-minutes) / then repeat. FINAL THOUGHTS: My fourth, in as many days, 4-hour rides. Mentally and Physically wiped out. –9:00 hours of sleep last night. Consumed 3,640 Calories for the day. 2018-11-25Y
192018-11-2647Monday 26 November 2018, 8:50 AM Start Time— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:06:00 = 14.63 pace, with splits of 2:04 = 14.51 pace and 2:02 = 14.75 pace. Average Cadence = 77 / Watts = 89 / Calories Burned = 1,570 / Gears = 52x21. THE WORKOUT: 6-Sets of—40:00 at “steady state” / 5:00 at “full recovery” (totaling 25-minutes) / then repeat. FINAL THOUGHTS: My fifth consecutive 60.00-mile ride, totaling 300.00 miles in 20:30:00 = 14.63 overall pace. Half-Hour over goal time of 20-hours. Managed to up the pace to 16.00 mph over the final 30-minutes. A good mental and physical 5-day Challenge.!! --8:00 hours of sleep last night. Consumed 4,780 Calories today. ***After rides end, it was back to work to pull 10-hour night shifts. 2018-11-27Y
202018-11-2922Thursday, 29 November 2018, 11:10 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:05:00 = 15.36 pace. Average Cadence = 81 / Watts = 101 / Calories Burned = 880 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 @ “steady state” / 10:00 @ “increased pace” / 5:00 “full rest” (totaling 10:00 minutes) / then repeat. FINAL THOUGHTS: Strong Effort after two days of rest. –7:00 hours of sleep last night. Consumed 3,500 Calories today. 2018-11-30Y
212018-11-3022Friday, 30 November 2018, 11:15 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:03:00 = 15.60 pace. Average Cadence = 82/ Watts = 104 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 @ “steady state” / 10:00 @ “increased pace” / 5:00 “full rest” (totaling 10:00 minutes) / then repeat. FINAL THOUGHTS: A good training session!! –Short on sleep, totaling 6:00-hours. Consumed 3,120 Calories today. 2018-12-01Y
222018-12-0247Sunday, 02 December 2018, 12:30 PM Start Time— Indoors / LeMond Revolution / 62.00 miles in a ride time of 4:08:00 = 15.00 pace, with even splits of 2:04:00. Average Cadence = 79 / Watts = 95 / Calories Burned = 1,640 / Gears = 52x21. ***Compex “Active Recovery” at 100 Energy Units. THE WORKOUT: 6-Sets of—30:00 @ “steady state” / 10:00 @ “slight pick-up pace” / 5:00 @ “full recovery” (totaling 25:00-minutes of “down-time”) / then repeat. FINAL THOUGHTS: A good training session. –9:00 hours of sleep last night. Consumed 3,180 Calories today. 2018-12-02Y
232018-12-0347Monday, 03 December 2018, 9:00 AM Start Time-- Indoors / LeMond Revolution / 62.00 miles in a ride time of 4:04:00 = 15.24 pace, with splits of 2:03:00 = 15.12 pace and 2:01:00 = 15.37 pace. Average Cadence = 80 / Watts = 99 / Calories Burned = 1,680 / Gears = 52x21. THE WORKOUT: Six, 40:00-minute rides with a 5:00-minute break between sets, totaling 25:00-minutes of “down-time”. FINAL THOUGHTS: Mentally and Physically, up there!! --9:00 hours of sleep last night. Consumed 3,340 Calories today. 2018-12-04Y
242018-12-0422Tuesday, 04 December 2018, 11:20 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:03:00 = 14.63 pace. Average Cadence = 84 / Watts = 89 / Calories Burned = 760 / Gears = 52x23. THE WORKOUT: Three, 40:00-minute rides with a 5:00-minute break between sets, totaling 10:00-minutes of “down-time”. FINAL THOUGHTS: Easy Recovery Ride. Reduced gearing, spinning. –7:00 hours of sleep last night. Consumed 3,820 Calories today. 2018-12-06Y
252018-12-0522Wednesday, 05 December 2018, 11:05 AM Start Time— Indoors / LeMond Revolution / 31.00 miles in a ride time of 2:03:00 = 15.12 pace. Average Cadence = 80 / Watts = 97 / Calories Burned = 830 / Gears = 52x21. THE WORKOUT: Three, 40:00-minute rides with a 5:00-minute break between sets, totaling 10:00-minutes of “down-time”. FINAL THOUGHTS: Staying up late, eating globs of food, made for a very tedious and rather uneventful training session… --6:00 hours of sleep last night. Consumed 3,940 Calories today. 2018-12-06Y
262018-12-0622Thursday, 06 December 2018, 11:35 AM Start Time— Indoors / LeMond Revolution / 31.00 miles in a ride time of 2:02:00 = 15.24 pace. Average Cadence = 80 / Watts = 99 / Calories Burned = 840 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “steady” / 10:00 “slight acceleration in pace” / 5:00 “full rest” (totaling 10:00-minutes) / then repeat!! FINAL THOUGHTS: Struggling… --7:00 hours of sleep last night. Consumed 3,880 Calories today. 2018-12-07Y
272018-12-0722Friday, 07 December 2018, 11:00 AM Start Time— Indoors / LeMond Revolution / 31.00 miles in a ride time of 2:02:00 = 15.24 pace. Average Cadence = 79 / Watts = 100 / Calories Burned = 850/ Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “steady” / 10:00 “slight acceleration in pace” / 5:00 “full rest” (totaling 10:00-minutes) / then repeat!! FINAL THOUGHTS: Near Repeat of yesterday’s training session!! --6:00 hours of sleep last night. Consumed 3,880 Calories today. 2018-12-08Y
282018-12-0822Saturday, 08 December 2018, 9:50 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:00:00 = 15.00 pace. Average Cadence = 79 / Watts = 95 / Calories Burned = 800 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “steady” / 10:00 “slight acceleration in pace” / 5:00 “full rest” (totaling 10:00-minutes) / then repeat!! FINAL THOUGHTS: Sluggish, need more sleep… --6:00 hours of sleep last night. Consumed 3,160 Calories today. 2018-12-08Y
292018-12-0922Sunday, 09 December 2018, 9:40 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:01:00 = 14.87 pace. Average Cadence = 79 / Watts = 93 / Calories Burned = 780 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “steady” / 10:00 “slight acceleration in pace” / 5:00 “full rest” (totaling 10:00-minutes) / then repeat!! FINAL THOUGHTS: Easy Training Session… Good Sleep, totaling 10:00 hours. Consumed 2,920 Calories today. ***Hit the scales today at an even 160.00 pounds☹!! 2018-12-10Y
302018-12-1022Monday, 10 December 2018, 9:35 AM Start Time— Indoors / LeMond Revolution / 31.00 miles in a ride time of 2:02:00 = 15.24 pace. Average Cadence = 80 / Watts = 99 / Calories Burned = 840 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 @ “steady state” / 10:00 @ “accelerated pace” / 5:00 “full rest” (totaling 10:00-minutes) / then repeat!! FINAL THOUGHTS: Solid Effort!! --7:00 hours of sleep last night. Consumed 2,920 Calories today., 2018-12-11Y
312018-12-1122Tuesday, 11 December 2018, 11:10 AM Start Time— Indoors / LeMond Revolution / 31.00 miles in a ride time of 2:04:00 = 15.00 pace. Average Cadence = 79 / Watts = 95 / Calories Burned = 820 / Gears = 52x21. THE WORKOUT: 3 times 40:00-minute rides with a 5:00-minute break between sets, totaling 10:00-minutes. FINAL THOUGHTS: Sustained a head injury at work last night. Tired and Sluggish… --8:00 solid hours of deep sleep last night. Consumed 2,.920 Calories today. 2018-12-12Y
322018-12-1222Wednesday, 12 December 2018, 11:15 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:05:00 = 15.36 pace. Average Cadence = 81 / Watts = 101 / Calories Burned = 880 / Gears = 52x21. THE WORKOUT: 3 times 40:00-minute rides with a 5:00-minute break between sets, totaling 10:00-minutes. FINAL THOUGHTS: Solid Effort!! --7:00 hours of sleep last night. Consumed 3,340 Calories today. 2018-12-13Y
332018-12-1322Thursday, 13 December 2018, 11:20 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:01:00 = 14.87 pace. Average Cadence = 79 / Watts = 94 / Calories Burned = 790 / Gears = 52x21. THE WORKOUT: 3 times 40:00-minute rides with a 5:00-minute break between sets, totaling 10:00-minutes. FINAL THOUGHTS: The Big Easy --7:00 hours of sleep last night. Consumed 3,340 Calories today. 2018-12-14Y
342018-12-1434Friday, 14 December 2018, 5:25 PM Start Time— Indoors / LeMond Revolution / 46.00 miles in a ride time of 3:02:00 = 15.16 pace. Average Cadence =80 / Watts = 97 / Calories Burned = 1,240 / Gears = 52x21. THE WORKOUT: 4 times 40:00-minute rides with a 5:00-minute break between sets, finishing up the final 20:00-minutes at “same pace” effort. FINAL THOUGHTS: Due to a late afternoon start, cut training time from four to three hours. –Short on sleep, 6:00 hours. Consumed 2,900 Calories today. ***Off work!! Meet with Pastor Rob from 9:00 to 10:00 AM, then ran nine in-town errands. 2018-12-14Y
352018-12-1534Saturday, 15 December 2018, 8:35 AM Start Time— Indoors / LeMond Revolution / 46.00 miles in a ride time of 3:04:00 = 15.00 pace. Average Cadence = 79 / Watts = 95 / Calories Burned = 1,220 / Gears = 52x21. THE WORKOUT: 4 times 40:00-minute rides with a 5:00-minute break between sets, finishing up the final 20:00-minutes at “same pace” effort. FINAL THOUGHTS: Nice Training Session… --9:00 hours of sleep last night. Consumed 3,120 Calories today. 2018-12-15Y
362018-12-1647Sunday, 16 December 2018, 2:00 PM AM Start Time— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:04:00= 14.75 pace. Average Cadence = 76 / Watts = 91 / Calories Burned = 1,550 / Gears = 52x21. THE WORKOUT: 6 times 40:00-minute rides with a 5:00-minute break between sets, finishing up the final 20:00-minutes at “same pace” effort. FINAL THOUGHTS: Woke up tired an exhausted☹!! Struggled both Mentally and Physically with today’s dismal effort. –9:00 hours of solid sleep last night, and still not sufficient for today’s ride??!! --Consumed 2,760 Calories today. **Weighted in at an even 158.00 pounds this morning, down 2.00 pounds from last week😊!! 2018-12-16Y
372018-12-1722 Monday, 17 December 2018, 9:10 Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:00:00 = 15.00 pace. Average Cadence = 79 / Watts = 96 / Calories Burned = 800 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00--Steady / 10:00—Pick-Ups / 5:00—Full Rest / Repeat. FINAL THOUGHTS: A much better ride… --Short on sleep, totaling 6:00 hours. Consumed 4,180 Calories today. 2018-12-18Y
382018-12-1922Wednesday, 19 December 2018, 11:20 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:04:00 = 14.51 pace. Average Cadence = 76 / Watts = 87 / Calories Burned = 750 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00--Steady / 10:00—Pick-Ups / 5:00—Full Rest / Repeat. FINAL THOUGHTS: Lack of sleep, resulting in poor performance. –Once again, short on sleep, totaling a mere 6:00 hours. Consumed 2,780 Calories. 2018-12-20Y
392018-12-2022Thursday, 20 December 2018, 11:10 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:01:00 = 14.87 pace. Average Cadence = 77 / Watts = 95 / Calories Burned = 800 / Gears = 52x21. THE WORKOUT: 3 Sets of—30:00--Steady / 10:00—Pick-Ups / 5:00—Full Rest / Repeat. FINAL THOUGHTS: A better ride… --Still short on sleep, totaling 6:00 hours. Not short on food consumption, totaling 3,580 Calories. 2018-12-21Y
402018-12-2122Friday 21 December 2018, 11:00 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:06:00 = 14.28 pace. Average Cadence = 75 / Watts = 84 / Calories Burned = 750 / Gears = 52x21. THE WORKOUT: 3 Sets of—40:00-minute rides, with a 5:00-minute break between sets. FINAL THOUGHTS: Lack of sleep, Pigged Out☹!! Not a good ride at all☹!! --6:00 hours of sleep last night. Consumed 3,840 Calories. 2018-12-22Y
412018-12-2247Saturday 22 December 2018, 2:30 PM Start Time— Indoors / LeMond Revolution / 62.00 miles in a ride time of 4:04:00 = 15.24 pace, with even splits of 2:02:00 each. Average Cadence = 80 / Watts = 99 / Calories Burned = 1,700 / Gears = 52x21. THE WORKOUT: 6 Sets of—30:00--Steady / 10:00—Pick-Ups / 5:00—Full Rest / Final 20:00-minutes—4x1:00 “strong pulls”, at 5:00-minute intervals. Compex, “Active Recovery / Recovery Plus” at 80 Energy Units. FINAL THOUGHTS: Starting a four-day Holiday!! Goal, ride 300 miles in the next five days, averaging a 15.00 mph pace. ***Prior to Ride—Bench Press: 90 pounds, 5 Sets @ 15 Reps each. Followed by 15:00 Core at 15 Reps each. –Bed at 3:00 AM, up by Noon. Fantastic Sleep, resulting in a keen training session. Consumed 2,640 Calories today. 2018-12-23Y
422018-12-2347Sunday 23 December 2018, 2:30 PM Start Time— Indoors / LeMond Revolution / 62.00 miles in a ride time of 4:07:00 = 15.06 pace, with splits of 2:03:00 = 15.12 pace and 2:04:00 = 15.00 pace. Average Cadence = 79 / Watts = 96 / Calories Burned = 1,650 / Gears = 52x21. THE WORKOUT: 6 Sets of—30:00--Steady / 10:00—Pick-Ups / 5:00—Full Rest / Repeat. Compex, “Active Recovery / Recovery Plus” at 80 Energy Units. FINAL THOUGHTS: Struggled over the final two sets. ***Prior to Ride—Weight Training, focusing on back, shoulders, and arms; totaling 10:00-minutes, consisting of 10 exercises @ 15 Reps each. Followed by 10:00-minutes of Core Strength consisting of 9 exercises @ 15 Reps each. Bed by 1:00 AM, up at 11:00 AM. Consumed 2,840 Calories. ***Weighed in at 156.80 pounds this morning, down 1.20 pounds from last week😊!! 2018-12-23Y
432018-12-2447Monday, 24 December 2018, 11:30 AM Start Time— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:08:00 = 14.51 pace, with even splits of 2:04:00. Average Cadence = 76 / Watts = 87 / Calories Burned = 1,500 / Gears = 52x21. THE WORKOUT: 6 Sets of—36:00--Steady / 4:00—Pick-Ups / 5:00—Full Rest / Repeat. Compex, “Active Recovery / Recovery Plus” at 80 Energy Units. FINAL THOUGHTS: Easy ride, backing off the pace for the entire ride. Finished up Strong and Refreshed!! ***Prior to Ride—Weight Training, focusing on back, shoulders, and arms; totaling 10:00-minutes, consisting of 8 exercises @ 15 Reps each (different from yesterday). Followed by 5:00-minutes of Core Strength, consisting of 2 exercises = 60 crunches using the “Ab Pro Crunch”, and 30 push-ups using the “Push-Up Pro” handles. –Bed by 1:00 AM, up at 10:00 AM. Consumed 2,880 Calories. 2018-12-24Y
442018-12-2547Tuesday, 25 December 2018, 8:40 AM Start Time— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:07:00 = 14.57 pace, with splits of 2:04:00 = 14.51 pace and 2:03:00 = 14.63 pace. Average Cadence = 76 / Watts = 88 / Calories Burned = 1,510 / Gears = 52x21. THE WORKOUT: 6 Sets of—36:00--Steady / 4:00—Pick-Ups / 5:00—Full Rest / Repeat. Skipping Compex Sessions. FINAL THOUGHTS: A early morning start. Tied Quads. Looking at cutting back to five sets tomorrow, especially considering having to return to the beginning of a three-day work week… ***Prior to Ride—None… –A little less sleep then desired, as bed by Midnight, and up at 8:00 AM. Consumed 3,380 Calories. 2018-12-25Y
452018-12-2647Wednesday, 26 December 2018, 8:50 AM Start Time— Indoors / LeMond Revolution / 58.00 miles in a ride time of 4:07:00 = 14.08 pace, with splits of 2:05:00 = 13.92 pace and 2:02:00 = 14.26 pace. Average Cadence = 75 / Watts = 81 / Calories Burned = 1,400 / Gears = 52x21. THE WORKOUT: 6 Sets of—40:00—Slow and Steady / 5:00—Full Rest / Repeat. FINAL THOUGHTS: Tired and Exhausted, did manage to ride last set at slightly over 15.00 mph pace. **Last five days covered 302.00 miles in a ride time of 20:33:00 = 14.69 pace, a 00.06 pace improvement over the Thanksgiving break. Take two days rest from the bike, then come up with another five-day challenge… --9:30 hours of deep sleep last night. Consumed 3,620 Calories today. 2018-12-27Y
462018-12-2947Saturday, 29 December 2018, 3:10 PM Start Time— Indoors / LeMond Revolution / 64.00 miles in a ride time of 4:11:00 = 15.30 pace, abandon the concept of splits due to its counterproductive results, mainly mental. Average Cadence = 78 / Watts = 100 / Calories Burned = 1,750 / Gears = 52x19, 21,23. THE WORKOUT: 6 Sets of—40:00-minute rides alternating between the 52x19 and 52x21 gearing. While using the 52x23 at the beginning and end of each set as a warm-up and cool-down phase. Following each set with a 5:00-minute break. Compex: One Session of “Active Recovery” @ 100 Energy Units. FINAL THOUGHTS: Another Five-Day Holiday—Goal: Ride 300.00 total miles in under 20-hours = 15.00 pace. **Two days of rest from the bike gave me another set of “Fresh Legs” 😊!! --9:00 hours of sleep last night. Consumed 4,180 Calories. 2018-12-30Y
472018-12-3047Sunday, 30 December 2018, 2:00 PM Start Time— Indoors / LeMond Revolution / 65.00 miles in a ride time of 4:15:00 = 15.30 pace, with 25:00-minutes of “down-time”. {Discontinuing Splits, less information makes for a stronger ride, both physically and mentally.} Average Cadence = 77 / Watts = 100 / Calories Burned = 1,780 / Gears = 52x19, 21,23. THE WORKOUT: 6 Sets of—40:00-minute rides alternating between the 52x19 and 52x21 gearing. While using the 52x23 at the beginning and end of each set as a warm-up and cool-down phase. Following each set with a 5:00-minute break. Compex: One Session of “Active Recovery” @ 100 Energy Units. FINAL THOUGHTS: Was able to push through the mental and physical challenge of another solid four-hour ride… --Bed at 1:00 AM, up by 11:00 AM. Consumed 3,020 Calories. ***Weighed in this morning at 158.60 pounds, up 1.80 pounds from last week. Body Fat at 19.60 %, up 1.80 %, with a waist size measurement of 38.00 inches. Need to eat consistently and stop the emotional binging!! 2018-12-30Y
482018-12-31511Monday, 31 December 2018, Noon Sharp Start Time— Indoors / LeMond Revolution / 80.00 miles in a ride time of 5:09:00 = 15.53 pace, with 30:00-minutes of “down-time”. {Discontinuing Splits, less information makes for a stronger ride, both physically and mentally. As proven today, original goal was to ride 71.00 miles.} Average Cadence = 78 / Watts = 103 / Calories Burned = 2,240 / Gears = 52x19, 21,23. THE WORKOUT: 6 Sets of—40:00-minute rides, randomly alternating between the 52x19 and 52x21 gearing (using the 52x23 at the start and end of each set). 5:00-minute break between sets. Final 70-minutes, non-stop. Compex: One Session of “Recovery Plus” @ 100 Energy Units. FINAL THOUGHTS: Mentally and Physically a Very Strong Ride😊!! As stated earlier, goal was to ride 71.00 miles to hit an even 9,600.00 for the year. Four and a quarter hour into the ride decided to go for 5-hours!! Finished up Strong while Pleasantly Exhausted😊!! --Bed by 12:30 AM, up at 10:30 AM. Consumed 3,680 Calories, of which 1,000 were during the ride. ***For 2018, rode 9,609.00 miles in 642:17:00 = 14.96 average mph pace!! 2018-12-31Y
492019-01-0147Tuesday, 01 January 2018, Noon Sharp Start Time— Indoors / LeMond Revolution / 65.00 miles in a ride time of 4:17.00:00 = 15.17 pace, with 25:00-minutes of “down-time”. Average Cadence = 76 / Watts = 98 / Calories Burned = 1,760 / Gears = 52x19,21,23. THE WORKOUT: 6 Sets of—40:00-minute rides, randomly alternating between the 52x19 and 52x21 gearing / 52x23—start of each set (first set for 10-minutes / remainder sets for 3 to 5-minutes) / 5-minute break between sets. Compex: One Session of “Recovery Plus” @ 100 Energy Units. FINAL THOUGHTS: Breaking Down, but not “Broken”!! Mentally and Physically Strong!! Accelerated the pace over the final set for another 15.00 “plus” mph pace😊!! Again, finished up Strong and Pleasantly Exhausted!! **Time for a Pizza!! --Bed by 12:30 AM, up by 10:30 AM. Consumed 3,560 Calories, including 800 during the ride. ***Fourth consecutive day of 4-hour rides, each exceeding 15.00 mph pace. Hitting my goal of 300.00 miles in 20-hours😊!! 2019-01-01Y
502019-01-0247Wednesday, 02 January 2018, 8:40 AM Start Time— Indoors / LeMond Revolution / 62.00 miles in a ride time of 4:05:00 = 15.18 pace, with 25:00-minutes of “down-time”. Average Cadence = 74 / Watts = 98 / Calories Burned = 1,660 / Gears = 52x19,21,23. THE WORKOUT: 6 Sets of—40:00-minute rides, randomly alternating between the 52x19 and 52x21 gearing / 52x23—start of each set (first set for 10-minutes / remainder sets for 3 to 5-minutes) / 5-minute break between sets. Back to work, no Compex Sessions… FINAL THOUGHTS: Rode well, last three sets mainly in the 52x19 gearing. Found spinning in the lower gears, difficult to maintain. Mentally and Physically Strong!! ***Exceed my 5-day goal by riding 336.00 miles in 21:57:00 = 15.30 pace😊!! --8:30 hours of sleep last night. Consumed 4,580 Calories today. 2019-01-03Y
512019-01-0622Sunday, 06 January 2019, 5:40 PM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:05:00 = 15.36 pace, with 10:00-minutes of “down-time”. Average Cadence = 78 / Watts = 101 / Calories Burned = 880 / Gears = 52x19 and 52x21. THE WORKOUT: 3-Sets of—40:00-minute rides shifting between the 52x19 and 52x21 gears / 5:00 minute rest between sets. FINAL THOUGHTS: A late start. Planned for a 3-hour ride, decided on two. Still not fully recovered. 9:00 hours of sleep last night. Consumed 3,380 Calories. ***Weighed in this morning at 159.20 pounds, up 0.60 pounds from last week. Body Fat at 20.70 %, up 1.10 %; with a waist size measurement of 37.50 inches, down 00.50 inches. Need to eat consistently and stop the emotional binging!! 2019-01-06Y
522019-01-0734Monday, 07 January 2019, 9:55 AM Start Time— Indoors / LeMond Revolution / 45.00 miles in a ride time of 3:00:00 = 15.00 pace, with 15:00-minutes of “down-time”. Average Cadence = 75 / Watts = 95 / Calories Burned = 1,200 / Gears = 52x19 and 52x21. THE WORKOUT: 3-Sets of—40:00-minute rides shifting between the 52x19 and 52x21 gears / 5:00 minute rest between sets / Non-Stop final hour, same shifting pattern. FINAL THOUGHTS: Solid Third Hour… 9:00 hours of sleep last night. Consumed 3,880 Calories today. **5:00-minutes Core Training. 2019-01-08Y
532019-01-0822Tuesday, 08 January 2019, 11:20 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:05:00 = 15.36 pace, with 10:00-minutes of “down-time”. Average Cadence = 79 / Watts = 101 / Calories Burned = 880 / Gears = 52x19 and 52x21. THE WORKOUT: 3-Sets of—40:00-minute rides shifting between the 52x19 and 52x21 gears / 5:00 minute rest between sets. FINAL THOUGHTS: Started well, then tapered off. Tired. –7:30 hours of sleep last night. Consumed 3,480 Calories. **Bench Press 12 Reps @ 115 pounds, followed by 5:00-minutes of Core Training. 2019-01-09Y
542019-01-0922Wednesday, 09 January 2019, 11:10 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:06:00 = 15.23 pace, with 10:00-minutes of “down-time”. Average Cadence = 81 / Watts = 100 / Calories Burned = 880 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “Steady” / 10:00 “Increase Pace” / 5:00 “Full Rest / Repeat. FINAL THOUGHTS: Back to lower gears, pushing final 10:00-minutes. Easier on the legs, building a stronger cardiovascular system😊!! --7:00 hours of sleep last night. Consumed 3,480 Calories. **No Strength / Core Training. 2019-01-09Y
552019-01-1022Thursday, 10 January 2019, 11:20 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:05:00 = 15.36 pace, with 10:00-minutes of “down-time”. Average Cadence = 81 / Watts = 101 / Calories Burned = 880 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “Steady” / 10:00 “Increase Pace” / 5:00 “Full Rest / Repeat. FINAL THOUGHTS: Getting it together😊!! Good Ride!! --7:30 hours of sleep last night. Consumed 3,480 Calories. **No Strength / Core Training. 2019-01-10Y
562019-01-1122Friday, 11 January 2019, 11:00 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:04:00 = 15.48 pace, with 10:00-minutes of “down-time”. Average Cadence = 82 / Watts = 103 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “Steady” / 10:00 “Increase Pace” / 5:00 “Full Rest / Repeat. FINAL THOUGHTS: Another Solid Ride😊!! --7:30 hours of sleep last night. Consumed 3,560 Calories. **No Strength / Core Training. 2019-01-11Y
572019-01-1334Sunday, 13 January 2019, 1:45 PM Start Time— Indoors / LeMond Revolution / 48.00 miles in a ride time of 3:06:00 = 15.48 pace, with 15:00-minutes of “down-time”. Average Cadence = 82 / Watts = 103 / Calories Burned = 1,340 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “Steady” / 10:00 “Faster” / 5:00 “Full Recovery” / Repeat. Non-Stop final hour. FINAL THOUGHTS: Focused😊!! --10:00 Solid hours of sleep last night. Consumed 2,500 Calories. ***Weighed in this morning at 156.80 pounds, down 2.40 pounds from last week. Body Fat at 18.30 %, down 2.40 %; with a waist size measurement of 37.50 inches, same as last week. Thanks to Hammer Nutrition’s “Phytolean”, taking two capsules daily as directed Monday through Friday, skipping weekend dosages. My Part: NO late midnight snacking😊!! 2019-01-13Y
582019-01-1522Tuesday, 15 January 2019, 11:20 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:00:00 = 15.00 pace, with 10:00-minutes of “down-time”. Average Cadence = 79 / Watts = 95 / Calories Burned = 800 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “Steady” / 10:00 “Faster” / 5:00 “Full Recovery” / Repeat. FINAL THOUGHTS: Sluggish, short on sleep☹… --Less than 6:00 hours of sleep last night. Consumed 3,440 Calories. 2019-01-16Y
592019-01-1722Thursday, 17 January 2019, 11:30 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:05:00 = 15.36 pace, with 10:00-minutes of “down-time”. Average Cadence = 81 / Watts = 101 / Calories Burned = 880 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “Steady” / 10:00 “Faster” / 5:00 “Full Recovery” / Repeat. FINAL THOUGHTS: Good training session. –Again, short on sleep, totaling 6:30 hours, working late. Consumed 3,160 Calories today. 2019-01-18Y
602019-01-1822Friday, 18 January 2019, 11:00 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:03:00 = 15.73 pace, with 10:00-minutes of “down-time”. Average Cadence = 83 / Watts = 108 / Calories Burned = 920 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “Steady” / 10:00 “Faster” / 5:00 “Full Recovery” / Repeat. FINAL THOUGHTS: Surprisingly Strong!! --Once again, short on sleep, totaling 6:30 hours. Consumed 3,460 Calories. 2019-01-20Y
612019-01-2022Sunday, 20 January 2019, 6:15 PM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:01:00 = 14.87 pace, with 10:00-minutes of “down-time”. Average Cadence = 78 / Watts = 93 / Calories Burned = 780 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “Steady” / 10:00 “Faster” / 5:00 “Full Recovery” / Repeat. FINAL THOUGHTS: Struggled☹ --8:00 hours of sleep last night. Consumed 3,580 Calories. ***Weighed in this morning at an even 160.00 pounds, up 3.20 pounds from last week. Body Fat at 18.70 %, up 0.40 %; with a waist size measurement of 37.50 inches, same as last week. Did my part last week, just put on the weight… Special note, did not increase in waist size measurement😊!! 2019-01-20Y
622019-01-2134Monday, 21 January 2019, 10:15 AM Start Time— Indoors / LeMond Revolution / 47.00 miles in a ride time of 3:04:00 = 15.32 pace, with 15:00-minutes of “down-time”. Average Cadence = 80 / Watts = 101 / Calories Burned = 1,300 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “Steady” / 10:00 “Faster” / 5:00 “Full Recovery” / final hour “non-stop”. FINAL THOUGHTS: Recovering well😊!! --9:00 hours of sleep last night. Consumed 3,680 Calories. 2019-01-21Y
632019-01-2222Tuesday, 22 January 2019, 11:30 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:00:00 = 15.00 pace, with 10:00-minutes of “down-time”. Average Cadence = 79 / Watts = 96 / Calories Burned = 800 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 “Steady” / 10:00 “Faster” / 5:00 “Full Recovery”. FINAL THOUGHTS: Tired and Exhausted☹!! --7:30 hours of sleep last night. Consumed 3,280 Calories. 2019-01-23Y
642019-01-2422Thursday, 24 January 2019, 11:20 AM Start Time— Indoors / LeMond Revolution / 31.00 miles in a ride time of 2:03:00 = 15.12 pace, with 10:00-minutes of “down-time”. Average Cadence = 80 / Watts = 97 / Calories Burned = 840 / Gears = 52x21. THE WORKOUT: 3-Sets of—36:00 “Steady” / 4:00 “Intense” / 5:00 “Full Recovery”. FINAL THOUGHTS: Still Recovering… --7:30 hours of sleep last night. Consumed 3,500 Calories. 2019-01-25Y
652019-01-2522Friday, 25 January 2019, 11:40 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:00:00 = 15.00 pace, no “down-time”. Average Cadence = 86 / Watts = 95 / Calories Burned = 800 / Gears = 52x19. THE WORKOUT: 3-Sets of—36:00 “Steady” / 4:00 “Intense” / No Recovery / Repeat. FINAL THOUGHTS: Lower gearing with higher rpms. --7:30 hours of sleep last night. Consumed 2,840 Calories. 2019-01-26Y
662019-01-2747Sunday, 27 January 2019, 1:15 PM Start Time— Indoors / LeMond Revolution / 60.00 miles in a ride time of 4:06:00 = 14.63 pace, with 25:00-minutes of “down-time”. Average Cadence = 77 / Watts = 89 / Calories Burned = 1,520 / Gears = 52x21. THE WORKOUT: 6-Sets of 40-minute rides, followed by a 5-minute rest between sets. FINAL THOUGHTS: Very little Motivation☹!! --Slept soundly, totaling 11:00 hours. Consumed 3,940 Calories. 2019-01-28Y
672019-01-28511Monday, 28 January 2019, 11:10 AM Start Time— Indoors / LeMond Revolution / 76.00 miles in a ride time of 5:02:00 = 15.09 pace, with 35:00-minutes of “down-time”. Average Cadence = 80 / Watts = 96 / Calories Burned = 2,020 / Gears = 52x21. THE WORKOUT: 7-Sets of—36:00 “Steady” / 4:00 “Intense” / 5:00 “Full Rest” / Final 20:00-minutes—5-Sets of 60-seconds “flat-outs” with a 4:00-minutes “resume pace”, then repeat. Compex: “Active Recovery / Recovery Plus” each at 100 Energy Units. FINAL THOUGHTS: Snow Day, Plant Shut-Down😊!! Pushed through the Mental and Physical discomfort. Embrace the Suffering😊!! --10:00 hours of sleep last night. Consumed 3,300 Calories of which 1,000 were during the ride. 2019-01-28Y
682019-01-2922Tuesday, 29 January 2019, 11:00 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:04:00 = 15.48 pace, with 10:00-minutes of “down-time”. Average Cadence = 82 / Watts = 104 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3-Sets of—36:00 “Steady” / 4:00 “Intense” / 5:00 “Full Rest”. FINAL THOUGHTS: Strong Effort!! Focused!! --10:00 Solid hours of sleep last night. Consumed 3,100 Calories today. 2019-01-29Y
692019-01-3022Wednesday, 30 January 2019, 11:30 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:01:00 = 14.87 pace, with 10:00-minutes of “down-time”. Average Cadence = 78 / Watts = 94 / Calories Burned = 800 / Gears = 52x21. THE WORKOUT: 3-Sets of—36:00 “Steady” / 4:00 “Intense” / 5:00 “Full Rest”. FINAL THOUGHTS: A slow day☹!! --7:00 hours of sleep last night. Consumed 3,780 Calories. 2019-01-31Y
702019-01-3122Thursday, 31 January 2019, 11:20 AM Start Time— Indoors / LeMond Revolution / 31.00 miles in a ride time of 2:02:00 = 15.24 pace, with 10:00-minutes of “down-time”. Average Cadence = 80 / Watts = 99 / Calories Burned = 840 / Gears = 52x21. THE WORKOUT: 3-Sets of—36:00 “Steady” / 4:00 “Intense” / 5:00 “Full Rest”. FINAL THOUGHTS: A better ride😊!! --7:00 hours of sleep last night. Consumed 3,860 Calories. 2019-01-31Y
712019-02-0334Sunday, 03 February 2019, 1:15 PM Start Time— Indoors / LeMond Revolution / 48.00 miles in a ride time of 3:07:00 = 15.40 pace, with 20:00-minutes of “down-time”. Average Cadence = 81 / Watts = 101 / Calories Burned = 1,320 / Gears = 52x21. THE WORKOUT: 4-Sets of 36:00-Steady / 4:00-Intense / 5:00 Rest. Finishing up the final half-hour at a good clip. Compex: “Active Recovery / Recovery Plus” each at 100 Energy Units. FINAL THOUGHTS: Focusing on “intensity” rather than “duration”. –8:30 hours of sleep last night. Somewhat “restless”, recovering from last Thursday’s “pig-out” session… Consumed 3,100 Calories today 2019-02-03Y
722019-02-0434Monday, 04 February 2019, 10:00 AM Start Time— Indoors / LeMond Revolution / 48.00 miles in a ride time of 3:05:00 = 15.56 pace, with 20:00-minutes of “down-time”. Average Cadence = 82 / Watts = 104 / Calories Burned = 1,340 / Gears = 52x21. THE WORKOUT: 4-Sets of 36:00-Steady / 4:00-Intense / 5:00 Rest. Finishing up the final half-hour at a good clip. FINAL THOUGHTS: A good second-day three-hour ride😊!! Slept soundly last night😊!! –9:30 hours of deep sleep last night!! Consumed 3,340 Calories. 2019-02-04Y
732019-02-0622Wednesday 06 February 2019, 11:30 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:03:00 = 15.60 pace, with 10:00-minutes of “down-time”. Average Cadence = 82 / Watts = 104 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3-Sets of—35:00-Steady / 5:00-Intense / 5:00 Rest. FINAL THOUGHTS: Nice Effort!! –7:00 hours of deep sleep last night!! Consumed 3,140 Calories. 2019-02-07Y
742019-02-0722Thursday, 07 February 2019, 11:20 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:03:00 = 15.60 pace, with 10:00-minutes of “down-time”. Average Cadence = 82 / Watts = 105 / Calories Burned = 900 / Gears = 52x21. THE WORKOUT: 3-Sets of—35:00-Steady / 5:00-Intense / 5:00 Rest. FINAL THOUGHTS: Same as yesterday!! –7:30 hours of deep sleep last night!! Consumed 3,680 Calories. 2019-02-07Y
752019-02-0822Friday, 08 February 2019, 11:40 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:00:00 = 15.00 pace, with 10:00-minutes of “down-time”. Average Cadence = 79 / Watts = 94 / Calories Burned = 800 / Gears = 52x21. THE WORKOUT: 3-Sets of—35:00-Steady / 5:00-Intense / 5:00 Rest. FINAL THOUGHTS: Late night pig out made for a very sluggish ride☹!! –Short on sleep, bed at 4:00 AM, up at 10:30 AM. Consumed a whopping 4,420 Calories. 2019-02-09Y
762019-02-1022Sunday, 10 February 2019, 4:45 PM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:07:00 = 15.11 pace, with 10:00-minutes of “down-time”. Average Cadence = 80 / Watts = 96 / Calories Burned = 840 / Gears = 52x21. THE WORKOUT: 3 Sets of 34:00-Steady / 6:00-Intense / 5:00 Rest. Skipping Compex Sessions. FINAL THOUGHTS: Goal was a three-hour ride, cut back to two. Late start, difficulty getting on the bike, let alone finish out the training session☹!! Overweight and Overfeed, perhaps still have the lingering effects of last Thursday’s two-bag, 10 ounce worth of chips… --Got in my rest, bed by Midnight, up at Noon, totaling 12:00-hours of restful sleep. Consumed a very reasonable 2,500 Calories. 2019-02-10Y
772019-02-1322Wednesday, 13 February 2019, 11:20 AM Start Time— Indoors / LeMond Revolution / 31.00 miles in a ride time of 2:02:00 = 15.24 pace, with 10:00-minutes of “down-time”. Average Cadence = 80 / Watts = 98 / Calories Burned = 840 / Gears = 52x21. THE WORKOUT: 3 Sets of 36:00-Steady / 4:00-Intense / 5:00 Rest. FINAL THOUGHTS: Recovered well from yesterday’s weight training session, however, legs felt heavy. –7:30 hours of rest last night. Consumed 3,260 Calories. 2019-02-14Y
782019-02-1422 Thursday, 14 February 2019, 11:00 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:06:00 = 15.23 pace, with 10:00-minutes of “down-time”. Average Cadence = 80 / Watts = 99 / Calories Burned = 860 / Gears = 52x21. THE WORKOUT: 3 Sets of 36:00-Steady / 4:00-Intense / 5:00 Rest. FINAL THOUGHTS: Heavy Quads… –7:30 hours of rest last night. Consumed 3,620 Calories. 2019-02-15Y
792019-02-1522Friday, 15 February 2019, 11:20 AM Start Time— Indoors / LeMond Revolution / 31.00 miles in a ride time of 2:03:00 = 15.12 pace, with 10:00-minutes of “down-time”. Average Cadence = 80 / Watts = 97 / Calories Burned = 820 / Gears = 52x21. THE WORKOUT: 3 Sets of 36:00-Steady / 4:00-Intense / 5:00 Rest. FINAL THOUGHTS: A strong first set, then faded☹ –7:00 hours of rest last night. Consumed 2,620 Calories. 2019-02-16Y
802019-02-1734Sunday, 17 February 2019, 2:10 PM Start Time— Indoors / LeMond Revolution / 52.00 miles in a ride time of 3:20:00 = 15.60 pace, with 20:00-minutes of “down-time”. Average Cadence = 83 / Watts = 105 / Calories Burned = 1,460 / Gears = 52x21,23. THE WORKOUT: 5-Sets of—5:00 “Spinning” @ 52x23 / 30:00 “Steady” @ 52x21 / 5:00 “Strong” @ 52x21 / 5:00 “Rest” / Repeat. Compex “Active Recovery / Recovery Plus” each at 100 EU. FINAL THOUGHTS: Focused😊!! --Solid Rest last night, totaling 12:00 hours. Consumed 2,960 Calories. 2019-02-17Y
812019-02-1834Monday, 18 February 2019, 9:50 AM Start Time— Indoors / LeMond Revolution / 5000 miles in a ride time of 3:16:00 = 15.30 pace, with 20:00-minutes of “down-time”. Average Cadence = 81 / Watts = 99 / Calories Burned = 1,360 / Gears = 52x21,23. THE WORKOUT: 5-Sets of—5:00 “Spinning” @ 52x23 / 30:00 “Steady” @ 52x21 / 5:00 “Strong” @ 52x21 / 5:00 “Rest” / Repeat. FINAL THOUGHTS: Strong Second-Day 3-hour ride😊!! 8:30 hours of rest last night. Consumed 2,960 Calories. 2019-02-20Y
822019-02-2122Thursday, 21 February 2019, 11:20 AM Start Time— Indoors / LeMond Revolution / 29.00 miles in a ride time of 2:02:00 = 14.26 pace, with 10:00-minutes of “down-time”. Average Cadence = 75 / Watts = 83 / Calories Burned = 700 / Gears = 52x21,23. THE WORKOUT: 3-Sets of—5:00 “Spinning” @ 52x23 / 35:00 “Steady” @ 52x21 / 5:00 “Rest” / Repeat. FINAL THOUGHTS: A Slow Day… --7:00 hours of rest last night. Consumed 3,640 Calories. 2019-02-21Y
832019-02-2222Friday, 22 February 2019, 11:30 AM Start Time— Indoors / LeMond Revolution / 29.00 miles in a ride time of 2:02:00 = 14.26 pace, with 10:00-minutes of “down-time”. Average Cadence = 76 / Watts = 82 / Calories Burned = 700 / Gears = 52x21,23. THE WORKOUT: 3-Sets of—5:00 “Spinning” @ 52x23 / 35:00 “Steady” @ 52x21 / 5:00 “Rest” / Repeat. FINAL THOUGHTS: Another slow ride. Near identical to yesterday… --7:00 hours of rest last night. Consumed 3,440 Calories. 2019-02-23Y
842019-02-2334Saturday, 23 February 2019, 1:30 PM Start Time— Indoors / LeMond Revolution / 50.00 miles in a ride time of 3:34:00 = 14.01 pace, with 20:00-minutes of “down-time”. Average Cadence = 76 / Watts = 80 / Calories Burned = 1,200 / Gears = 52x21,23. THE WORKOUT: 5-Sets of—5:00 “Spinning” @ 52x23 / 35:00 “Steady” @ 52x21 / 5:00 “Rest” / Repeat. FINAL THOUGHTS: Low Energy Level☹… --7:30 hours of rest last night. Consumed 2,820 Calories. 2019-02-23Y
852019-02-2434Sunday, 24 February 2019, 1:30 PM Start Time— Indoors / LeMond Revolution / 50.00 miles in a ride time of 3:20:00 = 15.00 pace, with 20:00-minutes of “down-time”. Average Cadence = 79 / Watts = 95 / Calories Burned = 1,320 / Gears = 52x21. THE WORKOUT: 5-Sets of—40:00 @ “steady state” / followed by 5:00 @ “rest” / then “repeat”. Compex— “Active Recovery / Recovery Plus” each at 100 Energy Units. FINAL THOUGHTS: Recharging😊!! --Late night, bed by 3:00 AM, up at Noon. Consumed 3,000 Calories. 2019-02-24Y
862019-02-2522Monday, 25 February 2019, 11:00 AM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:07:00 = 15.11 pace, with 10:00-minutes of “down-time”. Average Cadence = 79 / Watts = 97 / Calories Burned = 860 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 @ “steady state” / 10:00 @” increased intensity” / 5:00 “rest” / repeat. FINAL THOUGHTS: Recovering😊!! --Solid 10:00 hours of sleep last night. Consumed 3,040 Calories. 2019-02-26Y
872019-02-2622Tuesday, 26 February 2019, 11:10 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:01:00 = 14.87 pace, with 10:00-minutes of “down-time”. Average Cadence = 80 / Watts = 93 / Calories Burned = 780 / Gears = 52x21,23. THE WORKOUT: 3-Sets of—10:00 “Spinning” @ 52x23 / 20:00 “Steady State” @ 52x21 / 10:00 “Increased Intensity” @ 52x21 / Repeat. FINAL THOUGHTS: Tired Quads. –7:30 hours of sleep last night. Consumed 3,040 Calories. 2019-02-27Y
882019-02-2722Wednesday, 27 February 2019, 11:00 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:00:00 = 15.00 pace, with 10:00-minutes of “down-time”. Average Cadence = 81 / Watts = 95 / Calories Burned = 800 / Gears = 52x21,23. THE WORKOUT: 3-Sets of—10:00 “Spinning” @ 52x23 / 20:00 “Steady State” @ 52x21 / 10:00 “Increased Intensity” @ 52x21 / Repeat. FINAL THOUGHTS: Quads feeling much better😊. –7:30 hours of sleep last night. Consumed 2,980 Calories. **Reminder: Absolutely No Midnight Snacking… 2019-02-27Y
892019-02-2822Thursday, 28 February 2019, 11:00 AM Start Time— Indoors / LeMond Revolution / 29.00 miles in a ride time of 2:00:00 = 14.50 pace, with 10:00-minutes of “down-time”. Average Cadence = 77 / Watts = 87 / Calories Burned = 720 / Gears = 52x21,23. THE WORKOUT: 3-Sets of—10:00 “Spinning” @ 52x23 / 20:00 “Steady State” @ 52x21 / 10:00 “Increased Intensity” @ 52x21 / Repeat. FINAL THOUGHTS: Short on sleep☹. –7:00 hours of sleep last night. Consumed 2,980 Calories. 2019-03-01Y
902019-03-0122Friday, 01 March 2019, 11:15 AM Start Time— Indoors / LeMond Revolution / 29.00 miles in a ride time of 2:00:00 = 14.50 pace, with 10:00-minutes of “down-time”. Average Cadence = 77 / Watts = 87 / Calories Burned = 720 / Gears = 52x21,23. THE WORKOUT: 3-Sets of—10:00 “Spinning” @ 52x23 / 20:00 “Steady State” @ 52x21 / 10:00 “Increased Intensity” @ 52x21 / Repeat. FINAL THOUGHTS: Yesterday’s Duplicate. Better Sleep, managed a slight “pick-up” on third set. –7:30 hours of sleep last night. Consumed 2,3760 Calories. 2019-03-02Y
912019-03-0322Sunday, 03 March 2019, 2:30 PM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:03:00 = 14.63 pace, with 10:00-minutes of “down-time”. Average Cadence = 77 / Watts = 88 / Calories Burned = 760 / Gears = 52x21. THE WORKOUT: 3-Sets of—36:00 @ “steady state” / 4:00 @ “increased intensity” / followed by 5:00 @ “rest” / then “repeat”. FINAL THOUGHTS: Need to get back to interval training. Cut workout short as had a difficult time achieving a minimum goal of 15.00 mph pace. Issue should be resolved once intervals (10x2.00-mile repeats) are resumed this Friday. Just plain tired☹ --8:30 hours of sleep last night. Consumed 3,740 Calories. 2019-03-03Y
922019-03-0422Monday, 04 March 2019, 11:00 AM Start Time— Indoors / LeMond Revolution / 31.00 miles in a ride time of 2:01:00 = 15.24 pace, with 10:00-minutes of “down-time”. Average Cadence = 81 / Watts = 99 / Calories Burned = 840 / Gears = 52x21. THE WORKOUT: 3-Sets of—36:00 @ “steady state” / 4:00 @ “increased intensity” / followed by 5:00 @ “rest” / then “repeat”. FINAL THOUGHTS: A better ride😊!! --10:00 deep solid hours of sleep last night. Consumed 3,140 Calories. 2019-03-06Y
932019-03-0622Wednesday, 06 March 2019, 11:40 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:00:00 = 15.00 pace, with 10:00-minutes of “down-time”. Average Cadence = 78 / Watts = 95 / Calories Burned = 840 / Gears = 52x21. THE WORKOUT: 3-Sets of—36:00 @ “steady state” / 4:00 @ “increased intensity” / followed by 5:00 @ “rest” / then “repeat”. FINAL THOUGHTS: Barely hit the 15.00 mph pace. –7:30 hours of sleep last night. Consumed 4,060 Calories. 2019-03-08Y
942019-03-0722Thursday. 07 March 2019, 11:30 AM Start Time— Indoors / LeMond Revolution / 29.00 miles in a ride time of 2:02:00 = 14.26 pace, with 10:00-minutes of “down-time”. Average Cadence = 75 / Watts = 84 / Calories Burned = 800 / Gears = 52x21. THE WORKOUT: 3-Sets of—36:00 @ “steady state” / 4:00 @ “increased intensity” / followed by 5:00 @ “rest” / then “repeat”. FINAL THOUGHTS: A slow day☹ –7:30 hours of sleep last night. Consumed 3,300 Calories. 2019-03-08Y
952019-03-1022Sunday, 10 March 2019, 4:50 PM Start Time— Indoors / LeMond Revolution / 35.00 miles in a ride time of 2:15:00 = 15.55 pace, with 10:00-minutes of “down-time”. Average Cadence = 82 / Watts =104 / Calories Burned = 980 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 @ “steady state” / 10:00 @ “increased intensity” / followed by 5:00 @ “rest” / then “repeat”. FINAL THOUGHTS: With just one interval session last Friday, already seeing improvements in cycling speed, cadence, and power😊!! Then again 12:00 solid hours of sleep definitely goes a long way. Consumed a very respectable 2,080 calories. ***Need to get in my proper sleep and caloric intake on a daily basis. 2019-03-10Y
962019-03-1322Wednesday, 13 March 2019, 11:30 AM Start Time— Indoors / LeMond Revolution / 30.00 miles in a ride time of 2:00:00 = 15.00 pace, with 10:00-minutes of “down-time”. Average Cadence = 80 / Watts = 95 / Calories Burned = 800 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 @ “steady state” / 10:00 @ “increased intensity” / followed by 5:00 @ “rest” / then “repeat”. FINAL THOUGHTS: Average Ride. –7:30 hours of deep, deep rest last night. Consumed 3,200 Calories. 2019-03-13Y
972019-03-1422Thursday, 14 March 2019, 11:30 AM Start Time— Indoors / LeMond Revolution / 31.00 miles in a ride time of 2:02:00 = 15.24 pace, with 10:00-minutes of “down-time”. Average Cadence = 80 / Watts = 98 / Calories Burned = 840 / Gears = 52x21. THE WORKOUT: 3-Sets of—30:00 @ “steady state” / 10:00 @ “increased intensity” / followed by 5:00 @ “rest” / then “repeat”. FINAL THOUGHTS: A Better Ride. –7:30 hours of deep, deep rest last night. Consumed 3,980 Calories. 2019-03-14Y
982019-03-1634Saturday, 16 March 2019, 3:40 PM Start Time— Indoors / LeMond Revolution / 45.00 miles in a ride time of 3:06:00 = 14.51 pace, with 20:00-minutes of “down-time”. Average Cadence = 76 / Watts = 87 / Calories Burned = 1,140 / Gears = 52x21. THE WORKOUT: 4-Sets of—40:00 @ “steady state” / 5:00 “break” between sets / finishing up the final 26-minutes at a slow pace. Compex: “Active Recovery” @ 100 Energy Units. FINAL THOUGHTS: Quads beat-up from yesterday’s intense interval session. **Currently alternating week-end shifts, will have to do the same with interval sessions. –8:00 hours of rest last night. Consumed 2,520 Calories. ***Weighed in this morning at 163.00 pounds, up 1.80 pounds from last week. Body Fat at 19.30 %, up 1.50 percent from last week, with a waist size measurement of 39.00 inches, half-inch increase. Averaged a little less than 3,000 (2,850) calories per day this week. Must remember, “The Disciplines of Today, are the Rewards of Tomorrow”. Had a really good week, put on a few extra pounds anyway. Must remember that positive results are not always noted immediately. “Stay the Course”!! 2019-03-16Y
992019-03-1734Sunday, 17 March 2019, 12:30 PM Start Time— Indoors / LeMond Revolution / 45.00 miles in a ride time of 3:03:00 = 14.75 pace, with 20:00-minutes of “down-time”. Average Cadence = 74 / Watts = 92 / Calories Burned = 1,180 / Gears = Alternating between 52x19 and 52x21. THE WORKOUT: 4-Sets of—40:00 @ “steady state” / 5:00 “break” between sets / finishing well the final 23-minutes. Compex: “Active Recovery” @ 100 Energy Units. FINAL THOUGHTS: A slow first hour start, a good finish. –9:00 hours of rest last night. Consumed 2,640 Calories. 2019-03-17Y
1002019-03-1834Monday, 18 March 2019, 10:00 AM Sharp Start Time— Indoors / LeMond Revolution / 45.00 miles in a ride time of 3:03:00 = 14.75 pace, with 20:00-minutes of “down-time”. Average Cadence = 73 / Watts = 92 / Calories Burned = 1,180 / Gears = Alternating between 52x19 and 52x21. THE WORKOUT: 4-Sets of—40:00 @ “steady state” / 5:00 “break” between sets / finishing strong the final 23-minutes. FINAL THOUGHTS: A good start, struggled in the middle, a strong finish!! –9:00 hours of rest last night. Consumed 3,100 Calories. 2019-03-18Y
1012019-03-2022Wednesday, 20 March 2019, 11:30 AM Start Time— Indoors / LeMond Revolution / 28.00 miles in a ride time of 2:02:00 = 14.00 pace, with 10:00-minutes of “down-time”. Average Cadence = 80 / Watts = 79 / Calories Burned = 666 / Gears = Spin @ 52x23. THE WORKOUT: 3-Sets of—40:00 “easy spinning” / 5:00 “break” between sets. FINAL THOUGHTS: Alternator to the Van failed, needed to get vehicle towed to the shop. Short on sleep, resulting in a very poor performance. Just exhausted. –Bed by 2:30 AM, up at 7:30 AM. Consumed 3,680 Calories. 2019-03-21Y
1022019-03-2422Sunday, 24 March 2019, 4:15 PM Start Time— Indoors / LeMond Revolution / 32.00 miles in a ride time of 2:02:00 = 15.73 pace, with 10:00-minutes of “down-time”. Average Cadence = 80 / Watts = 108 / Calories Burned = 920 / Gears = Alternating between 52x19 and 52x21. THE WORKOUT: 3-Sets of—40:00-minutes alternating between 52x21 “spinning” and 52x19 “pulling” / 5:00-minute break between sets. Compex: “Active Recovery” @ 100 Energy Units. FINAL THOUGHTS: Registered for the 37th National 24-Hour Challenge2019-03-24Y
1032019-03-3034Saturday, 30 March 2019, 12:30 PM Start Time— Indoors / LeMond Revolution / 48.00 miles in a ride time of 3:04:00 = 15.65 pace, with 20:00-minutes of “down-time”. Average Cadence = 80 / Watts = 106 / Calories Burned = 1,360 / Gears = Alternating between 52x19 and 52x21. THE WORKOUT: 4.50-Sets of—40:00-minutes alternating between 52x21 “spinning” and 52x19 “pulling” / 5:00-minute break between sets. Compex: 2-Sessions of “Recovery Plus” @ 100 Energy Units. FINAL THOUGHTS: A Strong Ride. Mentally and Physically pushing through the final hour’s ride. –7:30 hours of sleep last night. Consumed 3,380 Calories. 2019-03-30Y
1042019-03-3134Sunday, 31 March 2019, 1:20 PM Start Time— Indoors / LeMond Revolution / 48.00 miles in a ride time of 3:10:00 = 15.15 pace, with 20:00-minutes of “down-time”. Average Cadence = 80 / Watts = 97 / Calories Burned = 1,290 / Gears = 52x21. THE WORKOUT: 4.75-Sets of—30:00-minutes @ “steady state” / 10:00-minutes @ “increased intensity” / 5:00-minutes of “full recovery” / repeat. Compex: 2-Sessions of “Active Recovery / Recovery Plus” each at 100 EU. FINAL THOUGHTS: Struggled, yet maintained. –8:00 hours of sleep deep sleep last night. Consumed 3,420 Calories. 2019-03-31Y