Century Training Series: Days 3 and 4

Day 3 I was all set to ride my first interval day of the century training plan but mother nature decided not to cooperate. As I was getting off the train from work it was just starting to sprinkle and by the time I got home (a 5 minute drive) it was a downpour of biblical proportions. Tons of rain and it was headed straight for White Rock Lake. I decided then that riding was going to be a washout. Day 4 Today saw better weather but it was hotter. The temp at 6:30 PM was in the high 90s and the heat index was probably over 100F. It was windy too with it blowing 10-20 mph out of the South which gave me a headwind for half of the 25 miles I rode. Today’s scheduled ride was a 1.5 hour endurance pace ride which, for me, means 1.5 hours while maintaining 15 mph. Because of the 1.5 hour ride I opted to only do a 15 minute warm up which put me in the saddle for 1 hour 45 minutes. I felt OK but the wind was brutal in spots and made it hard to maintain 15 mph with the headwind. There was one uphill spot where I couldn’t maintain 15 mph but made it up on the backside. I ended up in the small chain ring for the most of the ride which didn’t bother me in the least. Overall I think it was a good ride but not easy. When riding these endurance rides I’ve switched my computer from a speed/distance display to a speed/time display....

Cycling Warm Up: why you need to do one

By now you’ve probably seen a few stages of the Tour de France already and have seen some of shots of the riders warming up on trainers before the start of a stage. Ever wonder why they’re on those trainers before going out and riding for 4-5 hours? It’s not so the paparazzi can get their photos. They’re on those trainers getting their bodies warmed up and ready to ride before the stage starts. If they don’t do this before the stage starts they won’t be ready for the physical stress of the stage and will likely perform poorly on the stage and risk potential injury. The same goes for those of us who are just struggling to get our daily mileage in. If we don’t warm up properly we won’t be able to reap the benefits of our training. Up until a few weeks ago I really didn’t warm up at all. I would hop on the bike and start out at 15-17 mph even though my target speed for my century is 15 mph. Starting out fast like that made me suffer later in the ride because I had not adequately warmed up and expended too much energy early. Since then I have become religious in doing a 30 minute warm up before actually starting my training ride. That 30 minutes equates to six miles for me and seems to work good. I had no plan for how I would do my warm up other than easy spinning with a gradual increase in my speed over those first 6 miles until I was at 15 mph at...

Century Training Series: Day 2

Today would see me actually doing my first ride as part of the Century Training Series. It was nothing serious, just an hour at endurance pace. I consulted with @331miles regarding how to work in my warm up and we agreed that I ride my warm up of six miles then do an hour at my projected century pace which is 15 mph. The weather was pretty nice actually with it not being as hot or humid as it has been the last couple of weeks. It made for a pretty pleasant ride. There was a large number of cyclists around White Rock Lake today too. This was the first day I’ve ridden there since the Tour De France started so I’m thinking some folks have been watching on TV and deciding to hit the road. Call it the TDF effect. Overall I think this ride went pretty well. Near the hour point I was starting to feel it a little but I think that’s because of my bibs. Here are the numbers for today’s ride: Total Time: 1:36:11 (1 hour at endurance; 36 minutes warmup/cooldown) Avg: 14.6 mph Distance: 23.49 miles Crunches: 20 Push Ups: 20 I was going to make a copy of the training plan found in Bicycling to post here but won’t be able to. I emailed Bicycling for permission and was told I could request a PDF of the article but prices start at $1900. I like my readers but that won’t be...

Century Training Series: Day 1

Well, today kicked off my Century Training Series in which I’ll be blogging daily during my 12-week training plan as I get ready to ride my first century in September. I’m following the basic plan in the June 2009 issue of Bicycling magazine for those interested in following along. Since it’s Day 1 it means it’s Monday which is sort of anti-climactic since it’s a scheduled rest day. Because it’s a rest day I’ve decided that Monday’s will be the day I update everyone on my progress as far as measurements. And since it’s the first Monday we need to establish a baseline for comparison later. In truth, I probably should have established this baseline several months ago so I could measure my progress to date but hindsight is 20/20. Establishing a baseline now will allow you to see how my body is changing during this 12-week training plan. Without further ado, here are my measurements: Weight: ? (I meant to weigh yesterday since I don’t have a scale…look for my weight update in 2 weeks) Neck: 17.5 in Chest: 46 in Left Bicep: 14.25 in Right Bicep: 14.5 in Waist: 48.5 in Left Thigh: 28.5 in Right Thigh: 28.5 in Left Calf: 19.25 in Right Calf: 19 in My waist measurement is disturbing. It was measured around the largest part of my stomach which is a horizontal line around the body that bisects the navel. This is how the military measures your waist size and includes your love handles. Most people don’t wear their pants that high so your pant size is usually smaller than your actual measurement....

Tomorrow is the day it starts

Anyone following my blog or tweets knows that I’ve been talking about this for a while. Back on April 1, 2009 I made a post about It’s time to get serious about cycling (my weight loss). Kind of a dubious day to make a post like that but I wasn’t fooling around. In that post I mentioned that I would register for and ride a century. That century will be the Waco Wild West Century in Waco, Texas on September 26, 2009. Tomorrow is the day I officially start training for it. I won’t technically be starting from ground zero when it comes to my training for this century. I’ve been riding anywhere from 50-70 miles a week for the past two months but it hasn’t followed any specific plan. It was mainly to get me back in the saddle and accustomed to riding more. On July 4th I hit the 12-week point until my century and the point where I told myself I would start training by following a plan. That plan is the 10-week basic training plan found in the June 2009 issue of Bicycling Magazine on page 70. I know it’s a 10-week plan and I have 12 weeks to go. I’ll repeat weeks 1 and 2 twice so I can get used to the plan and make any adjustments I need before the 10-week point. I’m going to follow it as closely as I can so that anyone else thinking about riding a century, and wants to follow my plan, will know what to expect. My plan is to make a blog post everyday about...
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