Long Strange Trip, it was.
There was a time and a place when I would get on my bike and race for 6 hours, like it was a 1 hour tempo ride. Those days are gone. Apparently. I guess, when you have a year off for multiple jaw surgeries, the chance that you're going to come back and NOT feel the pain, is highly unlikely. Saturday was Palo Duro Canyon TMBRA Marathon Mountain Bike Race. Those of you who know me, know that the 100k bike race is my favorite, and Palo Duro Canyon, one of my favorite venues. I
Indoor Bike Workout for the Week
Have you bought a pair of rollers yet? No silly, not the ones for your hair. Nothing beats recovering from sliding out on the trail! Indoor Workout for the week: 100-120 rpms w/u 10 minutes in 39 x 17 Bring it up to 53 x 17 and gradually increase: 53 x 15 53 x 14 53 x 12 30 seconds ON/OFF ON: 53 x 12 OFF 39 x 12 Repeat 10 times. 5 minute Recovery in a 39 x 17 Power Pyramid: Amp it back up to a 53 x 15 hold for 60 seconds 53 x 14 hold for 60 seconds 53 x 12
ZoeFitness Skills Clinic
ZoeFitness Skills Clinic November 11th 9 am to 11 am I. Paperwork for Skills Clinic II. Bike Safety Check a. Check Tires b. Check Wheels c. Check Brakes d. Check Gears e. Check Chain Tension f. Check the Saddle Height g. Check Handlebars h. Check Cleats III. Hand Signals and Rules of the Road IV. Entering and Exiting Pedals V. Riding a Straight Line a. One handed: bring opposite hand near stem b. Ride out of saddle c. Touch Water Bottle d. Take a Drink 1. Both Hands e. Food From Jersey Pocket 1. Open, eat and return 2. Either Hand f. Riding while looking back g. Riding with eyes closed h. Tire Sweeping: Gloves
As the World Turns
It's been a very, busy, busy week. I'm been lost in the 'fog'. That would be when life overwhelms me and I'm not sure what to be working on or focusing on. My list
11.7.2011 Indoor Bike Workout for the Week
Trainer or Rollers, you know me, rollers! MSS/V02 w/u for 10 minutes Gradually Build Gears until you are in a 53 and a 17 in the back. 30 seconds MAX/30 seconds OFF (off is 3 gears off in the back) or drop to small ring. 5 minute Recovery Gradually bring the gears back up to a 53 x 15 in the back 2 minutes, as hard as you can go. 1 minute easy Bring back up to 53 x 12 for another 2 minutes. 5 minute recovery 10 x 30 seconds ON/OFF: ON at 53 x 12; OFF at 53
Triathlon Transition
http://youtu.be/gGjhVl9tc-Q - No Shirt - No socks - Double knots on Shoes to slip feet in. - Corn Starch in shoes: bike/run