Sometimes You Need A Release

As most of you know, I've really been babying the back as of late so I haven't really done many hard pushes on the bike and my conditioning is showing it. I needed the stress release tonight as a few computer issues that I've been working on are driving me crazy. I took off into a 10-15 mph wind on a solo ride and realized I was holding about 18.5 mph. I decided to keep pushing to see if I could kick the overall average above 20 mph.

Results: 20.5 mph average including in town riding. My back, well, it might not be ecstatic about my push, but it isn't completely disowning me either. I also had a couple thoughts about my computer issues along the way. Bike therapy complete. Cost = free. Paid in full.

The Sound of Two Wheels Rolling

I used a couple hours of annual leave from work today for the simple fact that it was going to be in the 55-60 degree range for the first time in about sixteen years. Alright, it only seems that long.

I actually overdressed a little, but I hammered out 30 miles to Elk Point and back on the road bike solo. Winds were out of the south at about 15 so it was a little tough on the way down as I just haven't been out in what seems like an eternity. Took me 53 minutes to bust the 15 miles there. The way home was much easier clocking in at 36 minutes. I still haven't put a computer back on the bike but could easily tell that I was flying pretty good on the way back.

Hwy 212 Gut Check training begins OUTSIDE finally. I've been dying to start doing rides that mean something to my training. Here's hoping that after the upcoming cold snap that we get back to "riding weather". Although, after tomorrow, it doesn't appear that we will see 50 again in the ten day forecast. It's time to put on my big boy pants, suck it up, and start riding anyway.

Physical Therapy Guinea Pig

Going against my New Year's Resolution, I have agreed to (at least loosely) keep track of my mileage, caloric intake, and other fitness for a project of four doctoral students in the Physical Therapy department at The University of South Dakota. I'll be taking a test every six weeks between now and the Highway 212 Gut Check in August.

I'll be the first to tell you that I haven't trained hard at all this winter. Commuting and Spin Classes have been the extent of my training. So, I knew my baseline test was not going to be stellar. However, I was pleasantly surprised at how it turned out. Hopefully the tests do nothing but get better as my training starts really picking up now.

I've never been big into the study of VO2 max or anything like that, so I'm not even sure what some of the numbers I'm about to post mean, but I thought that I'd throw them out here for those of you who have any interest in my training leading up to the Gut Check in August.

If any of you are huge into reading what these numbers mean, let me know! I'm sure that the students and Professor Pat Hauer will let me know more as we progress as well.

The test started (on the bike) at 10 watts increasing by 10 watts each minute. My "predicted" output was 236 watts. I did fine until about 280 watts and then it became a bit of a struggle. I pushed into the 310 watt category before my heart rate red-lined and I had to shut down. I still managed to do 131% of expected for somebody in my advanced years.

The VO2 readings are what I don't understand very much. After talking to a friend, who is also a Physical Therapist, he said the number should probably be in the 40's for me and I'm guessing that he's right. The numbers I have is 4255 mL/min as my V02 Max, which I believe should put me at 42.5 L/min. This was 136% of expected (3119 mL/min or 31.2 L/min).

Below are the readings per stage. There was to be a blood pressure rating, but that failed but hopefully will be working for the next test for even more fun results. I was half way through 310 watts when I shut it down.

The Last After Work Ride of the Year

As CDV and I rolled into town at a mere 6:00 tonight and it was already pretty dark, we came to the conclusion that with Daylight Savings Time starting Sunday, this was it for our after work out of town rides.

There is more than a little depression that sets in with that admission. I would much rather wake up in the dark than to come home in it. Although I will still do my share of outside riding, and although there will be boundless amounts of taunting from Mr. Bite, it is time to set up the indoor trainer. Last year I did very little beyond Cycling Classes in the dome, but I'm doing it for two reasons this year:

1. Motivation for Mrs. Biking Brady to get on the trainer and be stronger when spring comes around.

2. Gut Check Training. I feel one of my main advantages was the ability to stay very consistent with my training for almost a year before the Gut Check '07. I really am not sure I would have made it if I hadn't had very consistent off season base on the trainer. Was the immense amount of miles I put on the trainer torture that year? Yes, undoubtedly. Was it worth it to finish the Gut Check? More than you can imagine. Now it's time to allow CDV to have that feeling in '09.

Cycling "Spin" Class - To Kill or not to Kill

I do not teach my cycling class like an aerobics instructor. I teach it like a cyclist. One that is going to have a killer 40 minute workout usually. This is a noon hour class that consists mainly of the over-40-but-in-good-shape crowd. Here is the setup of my class today. It may have been a bit harsher than usual (but not much) which ponders my question to those who take cycling classes: Is this class too harsh? Do I deserve the name Killer Kevin (not that I take any offense at the name)?

5 min warmup - :05

Muddy it up! *tension to the point where your cadence is a hill cadence 60-80 rpm
30 second seated push followed by :15 seated sprint
30 second seated push followed by :15 out of saddle sprint
2 sets - 3 min total - :08

1:30 easy - tension back to start - 9:30

1 big turn up
:30 hard cadence - :30 standing flat
5 sets - 5:00 total - 14:30

Muddy it up!
:30 second seated push - :30 second standing jog - :15 standing sprint - :30 standing jog
2 sets - 3:30 total - 18:00

2:00 easy tension back to start - 20:00

2 big turns up
:30 85% effort sprints :30 recover
5 sets - 5:00 25:00

1:00 easy tension back to start - 26:00

Muddy it up! - Option to go tougher to the rider
:30 seated push - :30 stand easy - :30 standing jog
6 sets - 9:00 total - 35:00

5 min cool down/stretch - 40:00 - End Class

Interesting Blog Site for Training

One of my readers, Phil Sabin and his "Fitness Over Forty" site, enticed me to check out http://sweat365.com which is dedicated to be a training blog. I suggest you go over and check it out. Pretty cool stuff for those of us who like to keep a fitness log. I know I said that I wasn't going to keep an official mileage log this year, but maybe I won't be anal retentive about it. Yeah, right...

Now, for training purposes only, I have a blog at http://bikingbrady.sweat365.com. I'll give it a go.