ALC7 Down, Time to Start Training for 8!

The ride was awesome. I rode 503 out of 545 miles. Not bad on a first effort. Naturally, I must go again so that next year I can ride all 545 miles. So time to start training and keep my general fitness level at least where it is if not continuing to improve. :) I'm going to combine my last two week's activities into this one post and then be better about routine posting.

Day - Sunday, 6/15
Ride Type - Road Training
Ride Distance - 20.0 miles
Ride Length - unknown
Avg Speed - unknown
Avg Cadence - unknown
Avg Heart Rate - unknown
Max Heart Rate - unknown
Calories burned - unknown
Total Training Distance To-Date: 20.0 miles
*Note - I didn't bring my computer but we did the Lake Merced loop - roughly 20 miles. :)

Day - Monday, 6/16
Ride Type - Weight Training

Day - Tuesday, 6/17
Ride Type - Weight Training

Day - Tuesday, 6/17
Ride Type - Indoor Training
Ride Distance - 11.3 miles
Ride Length - 00:45:00
Avg Speed - 15.1
Avg Cadence - 85
Avg Heart Rate - 123
Max Heart Rate - 133
Calories burned - 789
Total Training Distance To-Date: 31.3 miles

Day - Thursday, 6/19
Ride Type - Indoor Training
Ride Distance - 15.31 miles
Ride Length - 01:00:00
Avg Speed - 15.3
Avg Cadence - 87
Avg Heart Rate - 123
Max Heart Rate - 134
Calories burned - 1082
Total Training Distance To-Date: 46.61 miles


Day - Friday, 6/20
Ride Type - Cross Training - Intervals on Treadmill

Day - Saturday, 6/21
Ride Type - Weight Training & Cross Training - Intervals on Treadmill


Day - Monday, 6/23
Ride Type - Weight Training


Day - Tuesday, 6/24
Ride Type - Weight Training

Day - Tuesday, 6/24
Ride Type - Indoor Training
Ride Distance - 11.55 miles
Ride Length - 00:45:00
Avg Speed - 15.4
Avg Cadence - 87
Avg Heart Rate - 122
Max Heart Rate - 140
Calories burned - 818
Total Training Distance To-Date: 58.16 miles


Day - Thursday, 6/26
Ride Type - Indoor Training
Ride Distance - 11.83 miles
Ride Length - 00:45:00
Avg Speed - 15.8
Avg Cadence - 89
Avg Heart Rate - 124
Max Heart Rate - 136
Calories burned - 844
Total Training Distance To-Date: 69.99 miles


Day - Saturday, 6/28
Ride Type - Indoor Training
Ride Distance - 15.91 miles
Ride Length - 01:00:00
Avg Speed - 15.9
Avg Cadence - 90
Avg Heart Rate - 129
Max Heart Rate - 142
Calories burned - 1138
Total Training Distance To-Date: 85.9 miles

Another Merced Loop

Day - Sunday, 3/9
Ride Type - Outdoor Training
Ride Distance - 19.73 miles
Ride Length - 1:33:42
Avg Speed - 12.6 mph
Avg Cadence - 78
Avg Heart Rate - 141
Max Heart Rate - 181
Calories burned - 1272
Total Training Distance To-Date: 583.88 miles

Super Sunday!

I know - I can hardly believe it too, but I actually rode three times this week, twice on-road and two days IN A ROW - WOOT WOOT! I am back on track with a vengeance. Today we took it easy, but me, JT, EPL and Danny took on the easey-peasey-japanesey Lake Merced Loop. Nothing major, but still - more time in the saddle. And with the ride only about 3.5 months away, that's the name of the game!!!

Day - Sunday, 2/10
Ride Type - On-Road Training
Ride Distance - 21.48 miles
Ride Length - 1:55:48
Avg Speed - 11.2 mph
Avg Cadence - 76
Avg Heart Rate - 131
Calories burned - 1424
Total Training Distance To-Date: 496.6 miles

I told you...

that it was a c-o-n-spiracy. Today, finally, me and my brother embarked on a ride. We were just going to knock out the Lake Merced Loop. We got out to Ocean Beach on the Great Highway before the Look pedal on the rental bike spun off the crankshaft and older brother's left foot was no longer connected to the bike. No accident, no harm, just super annoying. We had to call middle brother to come pick us up and abandon our ride. Oh well - we tried.

Day - Wednesday, 12/18
Ride Type - Road Training
Ride Distance - 7.3 miles
Ride Length - 0:38:37
Avg Speed - 11.4 mph
Avg Cadence - 86
Avg Heart Rate - 154
Time in zone - 00:16:48
Time above zone - 00:19:20
Calories burned - 588
Total Training Distance To-Date: 385.3 miles

At least I got something in....

We tried to get all the moving parts together for a ride late yesterday, but the overcast weather and time got the best of us and we just didn't do it. By the time we picked up my brother's rented road bike, it would have been dark about 20 minutes from the end of our Lake Merced Loop. So we bagged.

Luckily, yesterday morning, I did motivate with middle brother to Gold's SOMA and I put in a run. I haven't run in ANY capacity in quite a while. I am not surprised at how sore parts of my body are. What I am pleasantly surprised over is just how far I went and how well I managed on the intervals DURING the run. Clearly my conditioning on the bike is translating off of it as well - which is quite exciting. Without the biking, the run I did yesterday would have been something I would have had to work up to over a course of probably 4-6 weeks of running 2-3x/week. So that in and of itself is a small victory. I wore my heart rate monitor and took my cyclometer with me - and I ran intervals. I used the Carmichael interval hour I've used a few times thus far on the bike and modified it for the treadmill and then just put in what I could for as long as I could.

Warm up - 6 mins (3.8 mph, 2.0 incline)
Run - 2 mins (5.5 mph, 0.5 incline)
Recover - 2 mins (3.8 mph, 2.0 incline)
Run - 2 mins (6.0 mph, 0.5 incline)
Recover - 2 mins (3.8 mph, 2.0 incline)
Run - 2 mins (6.5 mph, 0.5 incline)
Recover - 2 mins (3.8 mph, 2.0 incline)
Run - 2 mins (6.8 mph, 0.5 incline)
Recover - 2 mins (3.8 mph, 2.0 incline)
Run - 2 mins (7.0 mph, 0.5 incline)
Recover - 6 mins (3.8 mph, 2.0 incline)
Run - 2 mins (6.5 mph, 1.0 incline)
Recover - 2 mins (3.8 mph, 2.0 incline)
Run - 2 mins (6.8 mph, 0.5 incline)
Recover - 2 mins (3.8 mph, 2.0 incline)
Run - 2 mins (7.0 mph, 0.5 incline)
Cool-down - 10 mins

And here are my stats:

Day - Monday, 12/17
Run Type - Interval Training
Run Distance - 3.75 miles
Run Length - 0:50:34
Avg Speed - 4.5 mph
Avg Heart Rate - 158
Time in zone - 00:18:11
Time above zone - 00:26:12
Calories burned - 766
Total Running Distance To-Date: 3.75 miles

It's a C-O-N-spiracy!!

So lots of different forces are conspiring to keep me off Clyde: Sick brother vomiting upon his arrival from Singapore (but thankfully he's better now!), holiday overeating early due to early family holiday gathering, then this morning, my buddy Liz's back is acting up so she had to bow out, plus it's a bit drizzly. None of these things are really avoidable or changeable, mind you, and I realize that, but it just all sort of sucks. I've been a bit bad this month. Better to slack in December than in May - only one month from the ride - I suppose...

But here's where cross-training comes in handy. I'm going to go off to the SOMA location of Gold's, check it out with my other brother, and run. Should be interesting. Perhaps I can begin to work in one to two days a week at that gym, leaving my house early, riding my bike, working out, showering for work there and then I'll only be like 10 mins from work, if that. That would be nice. Or maybe I could go during lunch? Who knows.

At any rate, the Singapore brother is feeling better and we are to go for a shorter bike ride this afternoon on the Lake Merced Loop (provided it doesn't rain again) - so I will mount Clyde at some point today... And I'll get back on him on Thursday as well for indoor interval training. I guess all is not lost.

Holiday Hooker

I bagged. I went to bed last night with my full indoor training set up all ready to go. Bike in the Trak Stand. Water bottles in their holders. Cycling gear laid out, ready to be pulled on.

5:00 am - beepbeepbeepbeepbeepbeepbeepbeepbeep
SMACK
5:01 am - "this morning's broadcast brought to you by SleepTrain."
SMACK

I lay awake and thought about it. I'm going to get up. No I'm not. Yes I am. No, I'm beat.

I reset my alarm clock for 6:30 am and rolled over into the delicious warmth and softness that is my bed (ask the only boy who's sleeping in it with me over the past month - he's a fan). And I slept.

Then I was faced with the shame of having to dismantle and put away all my gear and set-up when I woke up. Sad, Mac. I'm lame.

But then in my defense, I have to remember 3 things:

1. I rode an hour of cardio intervals on Tuesday
2. I'm going for the short Lake Merced Loop (20 miles) on Sunday
3. I'm going for on the Tiburon/Paradise Loop (40 miles) on Monday

That's decent, right? Maybe I'll go running at the gym tomorrow. I haven't done that in a while.

Day - Friday, 12/14
Ride Type - BAGGGED Indoor Interval Training
Ride Distance - 0.0 miles
Ride Length - 0:00:00
Avg Speed - 0.0 mph
Avg Cadence - 0
Avg Heart Rate - 68
Time in zone - 00:00:00
Time above zone - 00:00:00
Calories burned - 000
Total Training Distance To-Date: STILL 378.0 miles

Ambitious Wednesday

JT rolled up to my front door on her "city bike" ;0) at 6:15am today and we put out the Lake Merced Loop. CHILLY CHILLY CHILLY. Thank god I found some running tights and that I also purchased sleeves last weekend. Um - and now I understand the need for toe covers. I hate that I will have to visit Sports Basement this weekend. Yeah, not really. I freaking LOVE that place.

Day - Wednesday, 11/21
Ride Type - On-Road Training
Ride Distance - 20.9 miles
Ride Length - 1:40:37
Avg Speed - 12.5 mph (this is good improvement)
Avg Cadence - 84 (this rocks!)
Avg Heart Rate - 148
Time in zone - 1:01:56
Time above zone - 0:35:38
Calories burned - 1435
Total Training Distance To-Date: 257.0 miles

Ocean Beach and Lake Merced

Today I went on a ride with my new friend and cycling buddy Liz. She's a nurse/midwife and all-around cool chick that I met through my friends/sis-in-laws EPL and JT. She took me on a nice loop from our house (we live in the same 'hood, conveniently enough!), through the panhandle, through Golden Gate Park, up to Ocean Beach and along the ocean, around the Lake Merced Loop and then doubling back home exactly the same way we came. It was awesome. Below are my stats (compliments of my sweet new cyclometer (details in my gear info on the right side over there) and then a couple of pics I took. All in all - a GREAT morning. THANKS LIZ!!!!!

Day - Sunday, 11/11
Ride Type - On-Road Training
Ride Distance - 21.0 miles
Ride Length - 1:45:54
Avg Speed - 11.9 mph
Avg Cadence - 76
Avg Heart Rate - 138
Time in zone - 1:10:23
Calories burned - 1339
Total Training Distance To-Date: 180.7 miles

Thanks to GoogleEarth and powerpoint, here's a look at mine and Liz's route today:

A Waterfall in Golden Gate Park

Another view of the same waterfall...

A statue at Lake Merced