Cycling and Weight Loss Report – March 2012

It’s that time where I reflect back in my cycling and weight loss progress for the previous month. The month of February was really tough so I was hoping for great progress come March and that’s what I saw. I didn’t ride as much as I wanted to but I did ride further than the previous month. By far, the most progress was in my weight. Read on to see how much. Tale of the Scale Last month I didn’t lose any weight but I didn’t gain any either. I was really depressed about that. Looking back, I should have paid more attention to the fact that I didn’t gain any weight. I’m not always going to lose weight so I need to remember that. You should too. This month I more than made up for it though. I started the month at 275. By the end of March I was down to 268.5! A whopping 6.5 pound drop for the month! I think there were several contributing factors to the 6.5 pound loss. They are: Good eating. I really paid attention to what I ate last month. Although I didn’t log everything like I should have I was still able to keep on track. Good hydration. I’m terrible at drinking enough water and made a commitment to do my best in March. I even downloaded an app for my phone to help me and talked about hydration in a recent article. I was primed for weight loss. Not losing any weight last month set me up to have a big month. That combined with 1 and 2 above...

Cycling and Weight Loss Report – February 2012

Another month has come and gone so it’s time for my monthly report on my cycling and weight loss. I wasn’t too thrilled about writing this post because I’m not happy with my February results. At all. In short I feel like I totally failed last month. Especially on the weight loss front. Last month my goals were simple – lose 3 pounds, ride 390 miles, and start core training. I failed at all three. The only thing I did accomplish was not having a soft drink bringing my total to 60 days without one. Tale of the Scale I was all over the place on the scale last month but I started out great. A couple weeks into February I was down to 272 and already achieving my 3 pound weight loss goal when everything exploded. It seemed like overnight that I shot up to 277, struggled to get back down to 275 and then hung out there for a week. I finished the month at 275 which meant I didn’t lose anything. On the bright side I guess you could say that I didn’t gain anything either. In the Gym I continued working out twice a week in the gym by lifting weights. The workout is still focusing on the legs with only two chest exercises. Since February was the second month of lifting the sets and reps changed from 2×12 in January to 4×8. This let me increase the weight to continue building strength. I can really tell the difference in my thighs as they are rock hard but I’ve always had very strong legs. Starting...

Cycling and Weight Loss Report – January 2012

I basically stopped doing these monthly reports when I dropped off the face of the planet in October last year. They’re good posts though because they help me plot my progress, reassess goals, and let you know what’s going on. And, just maybe, they’ll inspire a few folks too. So, I decided to start them again and with January now over it’s time to look back. After posting my 2012 goals, my emphasis in January was simply to get back into the habits of riding and eating right. Having not ridden much since October 2011 I wanted to slowly get back on the bike so I didn’t injure myself or get myself so sore I became discouraged. It’s all about taking it slow and short when getting back on the bike after a long lay off. And after gaining some weight back I needed to re-focus on eating right, taking my lunch to work (i.e. not eating out), and so on. I think I was successful in getting back into the routine of those habits. I got some good training miles in and cleaned up how I was eating. I still ate out more than I wanted to but the last couple of weeks I’ve been very good. One of the things I’m most proud of this month is not having any soft drinks. I gave up regular soft drinks a long time ago but diet drinks aren’t any better. Especially when trying to lose weight and eat healthy. I had cut way back on the diet drinks last year but had never totally given them up. I did...

The Week Before Your First Century Ride

Well, my training is wrapping up this week as my first century bicycle ride draws near. Today I wanted to share with you what I’ll be doing this last week before the big ride. Stuff like press conferences, sponsorship signings, and pics with perspective podium girls. Ha, ha! Just kidding. Lots of things have gone into me getting ready for this event. First and foremost has been the training. Lots of it. As of this morning I’ve ridden 1152 miles this year in preparation for this first century of my cycling career. I’ve changed the way I eat and worked hard on my hydration habits. I’ve learned how to fuel my body while on the bike in order to have the energy to complete the long training rides I did. I’ve managed to raise money for a great charity. I’ve worked with two very good people in Darryl and Kelli who have guided me through the last 12 weeks providing both inspiration and knowledge. It all leads up to these final five days before the Tour de Cure on May 21, 2011. Boy I’m excited! So, these final five days I have a lot of things to think about and do. They are: Continue tapering. The last two weeks of the training schedule taper down on the riding so my body can recover from some of the suffering I’ve put it through the last few weeks. Those long 60-70 mile rides took a lot out of my fat body so it’s been good to start recovering as the century ride draws near. Hydrate. Next to eating right, hydration has...

Tour de Cure Training Catch Up

Sorry folks but I’m behind on my posting. Things have been a little crazy around the hacienda, work, and needing to devote time to the riding. All-in-all things are going great and I’m going to give you a quick update on the training as I prepare for the Jacksonville Tour de Cure on May 21, 2011. The mileage has been steadily increasing as I worked my way through the Tour de Cure training plan and two weeks ago I passed the 50% mark for my 2011 cycling goal of 2000 miles. Hard to imagine that but it’s only May and I’ve already ridden over 1100 miles this year. I’m totally blown away by that because I’ve got another six months of good outdoor riding left. Awesome! The last two Saturday rides I’ve ditched the shop ride so I could concentrate on getting in my long rides at my pace. If I did the shop rides I’d be totally gassed by mile ten and not want to ride another 50 or 60 miles. So I headed out to the local rail trail and did 60 and 73 miles the last two Saturdays. The weather couldn’t have been better for each but I think our Spring is officially over as of yesterday. I’m thinking the century ride on May 21 will be hot, hot, hot. Anyway, this past Saturday’s ride was probably my longest ride ever at 73 miles. I know back in 2009 I did a 63 mile ride but my bike broke soon thereafter and I went bikeless for several months and didn’t get to do the century I...

Interval Training For Cyclists

If you’ve been cycling for any length of time chances are that you’ve heard of Intervals. The word ‘interval’ or ‘intervals’ is usually tossed around while folks are talking about their training. For instance, you might see on DailyMile a cyclist describe their last ride as being 3×8 Intervals at RPE 7 with a 10 minute RBI. Makes perfect sense right? In this post I’m going to explain what Intervals are, the different types, and why they’re good for your riding. What is an Interval? If you define the word ‘Interval’ you get: A definite length of time marked off by two instants. So, an interval is a period of time that’s marked off by two instants (a start and a stop). Putting all that together we can further deduce that an Interval is a measured period of time marked by a start time and a stop time. The length of the period of time is the Interval. By that definition you could define any ride as an Interval – you know the time you started riding and the time you stopped riding. That would be one Interval. That’s not how we use them though. In cycling we use the word ‘Intervals’ to define short periods of time (30 seconds to several minutes) over the course of a ride. For instance, you might hear a cyclist say that she performed three eight minute intervals during her workout today. That means that she broke out 24 minutes (3×8=24) as measured periods of time from her overall ride duration. Why did she break out those 24 minutes and what did she...
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