Chris’ Cycling Side of Life

Workout:

• Type: Cycle
• Date: 03/08/2011
• Time: 18:27:31
• Total Time: 1:06:59.42
• Average Heart rate: 156
• Max Heart rate: 189
• Calories: 1675
• Distance: 18.19 miles
• Average Speed: 16.29 mph
• Max Speed: 44.79 mph
• Ascent: 2,946.61 ft
• Descent: 2,922.56 ft
• Average Cadence: 80
• Max Cadence: 158

Very windy today, had 10 riders along with us.

Workout:

• Type: Cycle
• Date: 03/06/2011
• Time: 13:45:22
• Total Time: 1:51:20.80
• Calories: 2334
• Distance: 30.04 miles
• Average Speed: 16.19 mph
• Max Speed: 35.72 mph
• Ascent: 3,366.44 ft
• Descent: 3,434.25 ft
• Average Cadence: 78
• Max Cadence: 111

Did a quick trip to range control and back with Joe. Didn’t push too too hard. Nice WINDY day.
Finish
Thu, Mar 3, 2011 4:46 PM Eastern Time (US & Canada)
By bits45
Activity Type: Street RunningTrack RunningTrail RunningTreadmill RunningCyclocrossDownhill BikingIndoor CyclingMountain BikingRecumbent CyclingRoad CyclingTrack CyclingEllipticalIndoor CardioIndoor RowingStair ClimbingStrength TrainingLap SwimmingOpen Water SwimmingCasual WalkingSpeed WalkingSwim to Bike TransitionBike to Run TransitionRun to Bike TransitionBackcountry Skiing/SnowboardingBoatingCross Country SkiingDrivingFlyingHorseback RidingInline SkatingMountaineeringPaddlingResort Skiing/SnowboardingRowingSailingSkate SkiingSkatingSnowmobilingSnowshoeingStand Up PaddleboardingWhitewater Kayaking/RaftingWind/Kite Surfing
Event Type:
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Workout:

• Type: Cycle
• Date: 03/03/2011
• Time: 16:46:35
• Total Time: 1:08:35.78
• Calories: 1410
• Distance: 19.66 miles
• Average Speed: 17.2 mph
• Max Speed: 35.12 mph
• Ascent: 1,498.53 ft
• Descent: 1,475.66 ft
• Average Cadence: 83
• Max Cadence: 121

I fit in a quick core workout this evening.  I best stretch the a little extra this evening.  I’m feeling the last couple rides in the low back and buttocks.

Workout:

• Type: Strength Training
• Date: 02/28/2011
• Time: 21:30:00
• Total Time: 00:20:00.00
• Calories: 162

Good day for a ride, temps in low 70s & dry. Stayed with McSween the entire way. We really humped it. This smashes my last personal best by more than 1.5 mph average. I’m surprised with the results. The core exercises and strength training seem to be paying off. We didn’t have much wind in either direction.  Seemed pretty still out there.

Workout:

• Type: Cycle
• Date: 02/24/2011
• Time: 15:30:17
• Total Time: 1:34:13.61
• Calories: 2309
• Distance: 29.1 miles
• Average Speed: 18.53 mph
• Max Speed: 40.77 mph
• Ascent: 1,598 ft
• Descent: 1,593 ft
• Average Cadence: 81
• Max Cadence: 125

Had some tough head winds today, but at the end some tail winds helped get up some hills pretty fast. Worked hard on climbing “form” - breath control and cadence. Stood up on every hill and finished “bitch-hill” incredibly fast, thanks to strong tail wind. Stood up for nearly the entire hill [first time], which is a VAST improvement over the previous season. Starting to see some real benefits to core strength training.

Workout:

• Type: Cycle
• Date: 02/22/2011
• Time: 15:43:13
• Total Time: 1:44:08.12
• Calories: 2125
• Distance: 27.82 miles
• Average Speed: 16.03 mph
• Max Speed: 35.9 mph
• Ascent: 1,664 ft
• Descent: 1,637 ft
• Average Cadence: 74
• Max Cadence: 124

General low back stretching along with legs.

Workout:

• Type: Flexibility
• Date: 02/21/2011
• Time: 22:45:00
• Total Time: 00:15:00.00
• Calories: 54

Two sets of crunches 70/35

Hip raises 2 / 10

Triceps - dumbbell 2 sets of 20

Workout:

• Type: Strength Training
• Date: 02/21/2011
• Time: 22:30:00
• Total Time: 00:15:00.00
• Calories: 121

We had a good group of riders today, about 18 riders. But we saw a lot more separate groups out on Range Road. It’s probably the most riders I’ve seen out there. Took a bunch of pictures and videos so the others too McDuffee Road Extended Loop.

Workout:

• Type: Cycle
• Date: 02/20/2011
• Time: 13:39:00
• Total Time: 1:11:44.56
• Average Heart rate: 159
• Max Heart rate: 208
• Calories: 1551
• Distance: 19.95 miles
• Average Speed: 16.68 mph
• Max Speed: 37.87 mph
• Ascent: 1,412 ft
• Descent: 1,412.16 ft
• Average Cadence: 76
• Max Cadence: 137

Good ride with temps in the lower 60s.  That puts me just at 105 miles for the week.  I better not go out too fast this season.  After tomorrow’s ride I’ll take a break and concentrate more on strength and flexibility work.

These 43 year old quads are feeling the burn this week.

Got milk?

Workout:

• Type: Cycle
• Date: 02/19/2011
• Time: 09:07:06
• Total Time: 1:25:22.05
• Calories: 1686
• Distance: 23.88 miles
• Average Speed: 16.78 mph
• Max Speed: 27.9 mph
• Ascent: 1,699.57 ft
• Descent: 1,725.59 ft
• Average Cadence: 80
• Max Cadence: 152