February 2018: Tracking

Goals Bike 3 times weekly Cadence Goal: 95-105 RPM HR Goal: 150-160 bpm Time Goal: 30-45 mins Condition 2 times weekly (Pick 5-7) Side Wheel (SW): 4x4 (Neck, Back, Shoulder Blades, Obliques) Leg Raise (LR): 4x10 (Abs) Dumbbell Lateral Curls (DC): 4x12 (Arms) Burpees (B): 4x10 (Core) Kettle-bell Push Press (KPP): 4x10 (Shoulders) Planks (P): … Continue reading February 2018: Tracking

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January 2018: Tracking

Goals Bike 3 times weekly Cadence Goal: 95-105 RPM HR Goal: 150-160 bpm Time Goal: 30-45 mins Condition 2 times weekly (Pick 5-7) Side Wheel (SW): 4x4 (Neck, Back, Shoulder Blades, Obliques) Leg Raise (LR): 4x10 (Abs) Dumbbell Lateral Curls (DC): 4x12 (Arms) Burpees (B): 4x10 (Core) Kettle-bell Push Press (KPP): 4x10 (Shoulders) Planks (P): … Continue reading January 2018: Tracking

Mission 5: Sea Gull Century 2017

This is a placeholder for Sea Gull Century 2017 Training Plan and Tracking progress. Goals: Bike 3 days/week--> Sick one week and traveling another, but overall achieved this goal Bike 100 miles/week--> Not Achieved Get body weight below 200 lbs--> Not Achieved; did not control diet Plan: Bike >50 miles on either Saturday or Sunday … Continue reading Mission 5: Sea Gull Century 2017

Mission 4: RBC Century 2017

In this blog post I am tracking my training goals and plan for RBC Century 2017. Important Notes: There are a few important take away points from last years training plans and tracking progress. A few things are very important. I will try to elaborate on these below, Stretching of the back is necessary. I … Continue reading Mission 4: RBC Century 2017

About Building an Aerobic Base

Abstract: Attended the Velocipede Annual Meeting on Saturday 1/7/17. The Team founders are race enthusiasts, and they were talking about building an aerobic base until the middle of March 2017. The idea is that if you are capable to riding 90 minutes in a fasting state with just water to keep you hydrated, then your body … Continue reading About Building an Aerobic Base

Mission 3: Lose 5 lbs in January 2017

Purpose Shed some body weight in preparation for Alpine Loop Gran Fondo Strengthen upper body Strengthen core Strengthen cardiovascular system Build an aerobic base (optional) Major Goals/Milestones Lose +5 lbs by the end of January 2017 Build up to 50 push ups a day Instructions for Push Ups Build up to 100 sit ups a … Continue reading Mission 3: Lose 5 lbs in January 2017