Nothing much, but Week Two according to the plan was completed today with 40 minutes of a standard spin. That makes three times this week of at least 30 minutes each.
Next week I'll increase the load just a bit by requiring that one of the three rides needs to be my Carmichael workout, a structured :45 with exact purpose that combines spinning at a high rate at times and increasing gears at other times. Basically it is a structured rotation of easy, medium and hard effort.
Friday, January 14, 2011
Tuesday, January 11, 2011
Back-to-back :45's
Day Two of Week Two and I did an extended :45 again today at a pretty steady 90 rpm straight through.
No issues.
Slow but sure...lay the foundation one day at a time now.
Weigh-In Wednesday; Week One tomorrow.
No issues.
Slow but sure...lay the foundation one day at a time now.
Weigh-In Wednesday; Week One tomorrow.
Monday, January 10, 2011
Week Two starts well
Week Two of the annual effort to lose holiday weight and get back into at least some cycling form went well today.
Spurred by the joy of a Packers' win over the Eagles in the playoffs and taking the lead in the PhilCast Fantasy Football League (my first-ever attempt at fantasy football) I jumped on the bike in the afternoon and did a steady spin for 45 minutes, 15 more than required this week.
I felt fine today.
The week's goal is to do at least :30 at least 3X. One down, at least two to go. Weigh-In Wednesday week one should be interesting.
Spurred by the joy of a Packers' win over the Eagles in the playoffs and taking the lead in the PhilCast Fantasy Football League (my first-ever attempt at fantasy football) I jumped on the bike in the afternoon and did a steady spin for 45 minutes, 15 more than required this week.
I felt fine today.
The week's goal is to do at least :30 at least 3X. One down, at least two to go. Weigh-In Wednesday week one should be interesting.
Friday, January 7, 2011
Week One goal hit
Easing into it all after the holiday, the first couple of weeks are just to break a sweat and not do much to rattle these 52-year-old bones on the saddle.
So it's a minimum 30 minutes three times in the week. Today marked the third ride of the week. Two 30's and a 45. The 30 today kinda bothered me by the end. Legs were kinda stiff...right knee was a little gimpy. These are the times when you wonder how in world you ever did a solo century last season!
But it's a start. I went 15 minutes over one day, and I may try to get in 30 minutes on Saturday too...which would make it four rides instead of the minimum three. We'll see.
The plan for next week, Week Two, is to do the same as the Week One plan.
So it's a minimum 30 minutes three times in the week. Today marked the third ride of the week. Two 30's and a 45. The 30 today kinda bothered me by the end. Legs were kinda stiff...right knee was a little gimpy. These are the times when you wonder how in world you ever did a solo century last season!
But it's a start. I went 15 minutes over one day, and I may try to get in 30 minutes on Saturday too...which would make it four rides instead of the minimum three. We'll see.
The plan for next week, Week Two, is to do the same as the Week One plan.
Tuesday, January 4, 2011
Solid :45
As long as I had the time I went ahead and hit the trainer for the second day in a row today, putting in 45 minutes of spinning this time.
I moved the bike too, placing it where it will stay now for a couple of months, despite making my 'recording lounge' a little cramped now. Getting back into shape and losing the holiday weight is a priority this time of year.
All felt fine today.
Weigh-in Wednesday tomorrow. The toughest part of my 'smart eating' now is evenings when I like to have a little something while watching TV. That's how I knew this was for real Monday night! Nothing but some fruit and water.
I moved the bike too, placing it where it will stay now for a couple of months, despite making my 'recording lounge' a little cramped now. Getting back into shape and losing the holiday weight is a priority this time of year.
All felt fine today.
Weigh-in Wednesday tomorrow. The toughest part of my 'smart eating' now is evenings when I like to have a little something while watching TV. That's how I knew this was for real Monday night! Nothing but some fruit and water.
Monday, January 3, 2011
And we're off...
...with the first workout of the new 2011 indoor season.
The good news is that I got on a scale for the first time in months. This first weigh-in has been worse in years past. This year it seems I am right on my usual gain of six pounds. I think last year it might have been a whopping +8 at this first weigh-in.
So from now on, Wednesday will be weigh-in day. Weigh-in Wednesday's.
I did an easy spin 30 minutes today as planned, a bit rushed due to other things going on.
I even passed on the morning nosh during the recording of Pack Yak for the PhilCast show. Bran muffins were on hand rather than a danish. I saved mine for later today.
Again, at least three days this week of at least 30 minutes of spinning. It's a base, a starting point to begin to focus on losing that holiday weight and getting into shape again.
The good news is that I got on a scale for the first time in months. This first weigh-in has been worse in years past. This year it seems I am right on my usual gain of six pounds. I think last year it might have been a whopping +8 at this first weigh-in.
So from now on, Wednesday will be weigh-in day. Weigh-in Wednesday's.
I did an easy spin 30 minutes today as planned, a bit rushed due to other things going on.
I even passed on the morning nosh during the recording of Pack Yak for the PhilCast show. Bran muffins were on hand rather than a danish. I saved mine for later today.
Again, at least three days this week of at least 30 minutes of spinning. It's a base, a starting point to begin to focus on losing that holiday weight and getting into shape again.
Sunday, January 2, 2011
2011 begins Monday
I hope you all had an enjoyable celebration ringing in the new year. Look for more material to start appearing here now that the new year has arrived.
It's a cycling ritual with me.
The new season starts Monday with a weight program and the start of regular workouts on the trainer, all leading up to getting back on the bike in spring for my 11th season of riding.
By weight program I am not talking about lifting weights. I'm talking about getting back on a scale as of Monday, something I have not done in months. During the season while I am riding and eating what I want there is no reason to weigh myself. I'm fine.
But without riding and eating non-stop (and whatever I want) since Thanksgiving, the time to have a reality check has once again arrived. Each year I put on about 5-6 pounds in that period, and each year I battle to lose it starting in January. It always works. But I have to prove to myself once again now that I can go cold-turkey on the sweets and starch. Plus, it's time to start riding the Klein on the trainer too.
Here's the plan for Week One:
--Ride for at least 30 minutes at least three times this week. I combine that with full stretching before and after, in addition to situps before and after. I start with only this to ease into it and work up toward starting those Carmichael workouts later this month.
--As for eating (not a diet) I immediately go cold-turkey on sweets, cut out most starches and nothing, quote, "bad for you" like pizza or burgers will be eaten either. That's all out the window now. Goodbye my friends the french fries.
--And Monday I'll step on that scale to see the magic number. I'll post it here too...shames me in public to keep track of whatever I am able to lose each week.
The goal here is to get into some form or riding shape and down to 190 pounds at the start of the outdoor season, which I usually start right around Easter weekend.
Stay tuned...and play along if you like...unless of course you didn't gain any weight and have been riding all holiday season long!
It's a cycling ritual with me.
The new season starts Monday with a weight program and the start of regular workouts on the trainer, all leading up to getting back on the bike in spring for my 11th season of riding.
By weight program I am not talking about lifting weights. I'm talking about getting back on a scale as of Monday, something I have not done in months. During the season while I am riding and eating what I want there is no reason to weigh myself. I'm fine.
But without riding and eating non-stop (and whatever I want) since Thanksgiving, the time to have a reality check has once again arrived. Each year I put on about 5-6 pounds in that period, and each year I battle to lose it starting in January. It always works. But I have to prove to myself once again now that I can go cold-turkey on the sweets and starch. Plus, it's time to start riding the Klein on the trainer too.
Here's the plan for Week One:
--Ride for at least 30 minutes at least three times this week. I combine that with full stretching before and after, in addition to situps before and after. I start with only this to ease into it and work up toward starting those Carmichael workouts later this month.
--As for eating (not a diet) I immediately go cold-turkey on sweets, cut out most starches and nothing, quote, "bad for you" like pizza or burgers will be eaten either. That's all out the window now. Goodbye my friends the french fries.
--And Monday I'll step on that scale to see the magic number. I'll post it here too...shames me in public to keep track of whatever I am able to lose each week.
The goal here is to get into some form or riding shape and down to 190 pounds at the start of the outdoor season, which I usually start right around Easter weekend.
Stay tuned...and play along if you like...unless of course you didn't gain any weight and have been riding all holiday season long!
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