Not logging rides here. I ride 2-3x week. Been running about 100 miles/week.
Commuting has really improved my conditioning.
It’s a hellacious commute one route is 23 miles w/770 feet climb.
another is 25 miles w/ 826 feet climb.
Cold weather has pointed out how successful I was gearing for heat. So new gear, and lights!
today
Today
hspl row
5x5x360
hspl decline
4x5x450
4x450
hspl shrug
5x5x360
hspl incline
5x5x270
hspl pullover
3x10x270 (just not feelin’ it)
Hey Gorrilla!
Uh, it sure makes dead’s harder… I used to be a pulse / glide rider (which is bad)… I can now hold a decent cadence.
Downsides: I’ve lost a shit ton on my max for deads. Squats I can’t even attempt heavy free squat due to blown c5/6 disc. Good thing the gym has a Hammer Strength squat machine. No if only they’d get 100lb plates…
Hamstring is mostly healed as long as I keep it stretched it hasn’t complained.
Log rides! Why not? My daughter is interested in biking and if I can’t learn about it here how am I supposed to? She’ll have to learn about it on the “street”. Or in her triathlon class. Or something. But how will I learn? 
CorrmHona:
As you wish sir!
A good place to start:
But what most people know and are dead certain they “know” it… Is about the same quality of “information” in a planet fatness trainer…
Here’s last week’s rides (it’s been cold and I’m not yet equiped… Getting there…)
Tuesday morning’s commute:
Summary
Distance: 23.39 mi
Time: 1:53:47
Avg Speed: 12.3 mph
Elevation Gain: 787 ft
Calories: 1,874 C
Avg Temperature: 56.4 °F
Details
Timing
Time: 1:53:47
Moving Time: 1:52:45
Elapsed Time: 2:01:05
Avg Speed: 12.3 mph
Avg Moving Speed: 12.4 mph
Max Speed: 35.2 mph
SpeedPace
Elevation
Elevation Gain: 787 ft
Elevation Loss: 761 ft
Min Elevation: 198 ft
Max Elevation: 390 ft
Cadence
Avg Bike Cadence: 76 rpm
Max Bike Cadence: 228 rpm
Temperature
Avg Temperature: 56.4 °F
Min Temperature: 55.4 °F
Max Temperature: 69.8 °F
Tuesday evening’s commute:
Summary
Distance: 25.52 mi
Time: 1:57:13
Avg Speed: 13.1 mph
Elevation Gain: 869 ft
Calories: 2,163 C
Avg Temperature: 69.4 °F
Details
Timing
Time: 1:57:13
Moving Time: 1:54:45
Elapsed Time: 2:18:21
Avg Speed: 13.1 mph
Avg Moving Speed: 13.3 mph
Max Speed: 28.6 mph
SpeedPace
Elevation
Elevation Gain: 869 ft
Elevation Loss: 942 ft
Min Elevation: 157 ft
Max Elevation: 394 ft
Cadence
Avg Bike Cadence: 77 rpm
Max Bike Cadence: 110 rpm
Temperature
Avg Temperature: 69.4 °F
Min Temperature: 68.0 °F
Max Temperature: 75.2 °F
Sunday’s ride with my love:
Summary
Distance: 53.71 mi
Time: 4:59:49
Avg Speed: 10.7 mph
Elevation Gain: 1,939 ft
Calories: 4,000 C
Avg Temperature: 61.8 °F
Details
Timing
Time: 4:59:49
Moving Time: 4:55:46
Elapsed Time: 7:45:55
Avg Speed: 10.7 mph
Avg Moving Speed: 10.9 mph
Max Speed: 32.3 mph
SpeedPace
Elevation
Elevation Gain: 1,939 ft
Elevation Loss: 2,008 ft
Min Elevation: 112 ft
Max Elevation: 400 ft
Cadence
Avg Bike Cadence: 70 rpm
Max Bike Cadence: 133 rpm
Temperature
Avg Temperature: 61.8 °F
Min Temperature: 51.8 °F
Max Temperature: 84.2 °F
There are many types of riding.
So what she wishes to do would be helpful.
There’s everything from:
Mountain bike downhill (ski lift up suicidal down hill descents at ludicris speeds on rough terrain)
to
around the world in whenever…
I’m more of a “wish I could tour” long distance rider. We rode the Erie Canal last year and that was fantastic!
I really like commuting but it is too far and I don’t have enough time to do it more then once a week. But that has been the best thing for my riding. More miles, challenging miles as there’s substantial climbing (my Achilles’s heal)… And 8 hours at a desk better rides…
My size presents special challenges. Bicycling favors light people. Power per pound. I’m more of a stump puller. So finding gear that will fit is an issue as is equipment that will bear my weight and abuse.
See, posting bike workouts is good!
I don’t actually know or understand what she is doing, but seeing the parameters of your training helps me learn. I have found if I finde a source of REAL people and see what they REALLY do it helps me understand things better than theory. The problem with most of the fitness theory is that is it based off of the assumption that people are doing what was prescribed rather than what they actually did. I find on this forum people are pretty much posting what they are doing and it is better for tracking what really works.
She is 11 and has been tearing around on the bike all summer, and decided she wants to be a triathlete…so she is in triathlon class once a week and learning some stuff there.
Triathlete!
At 11?
Awesome!
Your grocery bill will be interesting!
All that riding has to have you leaning out. Nice work.
Down to 265… Target is 250.
Legs coming along good as is the midsection.
Work capacity is through the roof,
Deads are down, way down. I think I can do 550, so down 25…
Today’s ride:
This is both in on the morning and back home…
Distance: 49.84 mi
Time: 4:13:30
Avg Speed: 11.8 mph
Elevation Gain: 1,965 ft
Calories: 4,001 C
Avg Temperature: 58.6 °F
Details
Timing
Time: 4:13:30
Moving Time: 4:10:30
Elapsed Time: 13:44:15
Avg Speed: 11.8 mph
Avg Moving Speed: 11.9 mph
Max Speed: 31.1 mph
SpeedPace
Elevation
Elevation Gain: 1,965 ft
Elevation Loss: 1,932 ft
Min Elevation: 125 ft
Max Elevation: 415 ft
Cadence
Avg Bike Cadence: 76 rpm
Max Bike Cadence: 113 rpm
Temperature
Avg Temperature: 58.6 °F
Min Temperature: 51.8 °F
Max Temperature: 73.4 °F
For Tri athelete?
Hmm,
The running and swimming, those are mysteries to me…
But riding:
Base miles are always good. Miles and miles and more miles. Helps you learn about how your body reacts to working under different conditions, fueling and hydration needs and getting your gear sorted out.
There is a strategy called “base building” which is a long term philosophy for improving cycling ability.
another well thought of resource:
I would have my daughter apply the base building as the dominant form of training. I firmly believe that particularly with kids the long term is the most critical. Avoiding injuries is paramount.
The time crunched cyclist promote intervals. Research show this is the most effective way towards improvement. Both in time spent, improvement over time and results.
Me:
I’m riding because I love to ride. I didn’t follow any training schedule or philosophy as that can get complicated quick and my goals don’t really need “training”. So I went old school, just plain saddle time. Where I ride is fairly hilly. I figure that “Hills are natures intervals” is especially true for someone my weight.
Your body’s adaptation to persistent loads is AMAZING! One of the weirdest is that I have always been a pulse / glide rider. Pedal thirty seconds then coast. I chalk this up to rather high percentage fast twitch and having a large amount of inertia. This year I can pedal for a long ways and not notice that I have not coasted in forever.
I’m on TRT. Doc had me move injection site from thigh to belly fat as I’ve been bleeding and bruising in thighs. He says that I’ve developed much more blood supply to my legs.
Not feeling it today.
DL
3x3x315 (oh my god, this just might suck)
3x3x405 (was going to try singles as I felt that it just wasn’t my day, but after first rep, felt ok I can do tripples)
3x1x500 (since no pain at 405, well try 500… After all any day you pull 500 is a good day…)
Feeling a lot better!
Thanks!
Groceries are interesting. My oldest is 16 and a competitive fencer, classes 5-6 times per week plus training workout. I have a 13 year old boy, and 7 year old boy who aren’t super active but eat fairly well, and my daughter hits the fridge harder now that she is training. I had a herd of sheep to feed them…
She had been riding around for a month when her older brother went off season and wanted to hit some extra cardio. They started going out together thinking he could jog and she would ride, but he couldn’t keep up. So he dragged his bike out, and still couldn’t keep up. She enjoyed crushing him so much I think she got a little taste for competition going.
That is the best thing I heard today!
On a day you hit a 500# DL that is saying a lot!
I’m down from 285 to 262, but dead’s are down from 575 to well, I think 550 would be a stretch…
Sunday’s Ride with Mary
Summary
Distance: 23.02 mi
Time: 2:01:51
Avg Speed: 11.3 mph
Elevation Gain: 1,010 ft
Calories: 1,828 C
Avg Temperature: 68.5 °F
Details
Timing
Time: 2:01:51
Moving Time: 2:00:53
Elapsed Time: 6:10:09
Avg Speed: 11.3 mph
Avg Moving Speed: 11.4 mph
Max Speed: 29.2 mph
SpeedPace
Elevation
Elevation Gain: 1,010 ft
Elevation Loss: 1,053 ft
Min Elevation: 398 ft
Max Elevation: 636 ft
Cadence
Avg Bike Cadence: 74 rpm
Max Bike Cadence: 110 rpm
Temperature
Avg Temperature: 68.5 °F
Min Temperature: 62.6 °F
Max Temperature: 78.8 °F
Where you at? I’m looking out at the snow and dreaming of 62…
My daughter is down as she is not crushing the kids in her triathlon class. Trying to motivate her… 
Triangle NC.
And when I say triangle I mean it… My dearest Mary lives in Chapel Hill (SW corner) and I live in Cleveland school (SE corner, well a bit past that)…
Please remind her that this is a LONG game, chess, monopoly, lifting…
In lifting I considered myself a newb well past 3 years.
It takes years to build the skills.
It takes years to build the knowledge especially self knowledge. I myself have been struggling with fueling and hydration and I’m not moving fast.
It takes years to build the conditioning for anyone of the 3 sports. It is easy to loose the conditioning too. One reason I am determined to commute through the winter. I don’t want to lose where I’m at now. Just the commute (2 @ 25 mile rides) is decent training and I might even make progress!
So she’s building for her future while enjoying crushing her older brother!
Yes, she was expecting 3 classes…
That post is a nice piece of poetry. I’ll get her to read it.
Ugh!
Really not feeling turned into feeling it unreally bad…
DL
5x3x315
3x3x405 (strap)
2x500
0x500, got strapped and just didn’t feel right, should have called it there…
0x500 F! F! F! F! F! F! F! F! Good think most wear headphones to drown out the pathetic autotuned “music”…
left erector just the other side of bad.
done…
2 rides… 1 commute and the other a marvelous ride w/Mary.
will post later
50-ish miles each
hspl row
5x5x360
hspl decline
5x5x450
hspl shrug
5x5x360
hspl incline
5x5x270