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
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
October 2016: Fitness Challenge
It has not been a week since I did the Sea Gull Century, but I am already beginning to fear that I will lose all my fitness gains by not pushing myself due to the lack of a century or event during the winter months. Hence, I have decided to set a goal of riding a 60+ and … Continue reading October 2016: Fitness Challenge
Events and Interests 2017
Centuries and Gran Fondos April 9, Campagnolo Gran Fondo San Diego, CA May 15, Campagnolo GFNY New York, NY May 20, 2017 Tour of Battenkill, NY (Great American Cycling Series) June 4, 2017 America's most beautiful bike ride, Lake Tahoe, CA August 28, Golden Gran Fondo GFNCS, CO August 28, RBC Century, VA (Cheap) September 25, … Continue reading Events and Interests 2017
Stray Week #1: October 9-16, 2016
Saturday: Sea Gull Century Ride Sunday: Recovery Monday: 16 miles Recovery Ride Tuesday: Rest and Physiotherapy for back pain Wednesday: Rest Thursday: Rest Friday: Rest Saturday: 16 Miles Ride Sunday: 30.5 Miles Rode 62 miles ridden on a stray week! That is awesome! Of course it helped setting up challenges for October!
Lessons from the Sea Gull Century 2016
Drafting really matters: During the century ride I was losing my breath just to get my speed up to 11-12 miles/hour; however, when I started drafting I was able to easily maintain speeds between 17-20 miles/hour. I finished the century in 6 hours and averaged just around 16 miles/hour. I wish I had also drafted during … Continue reading Lessons from the Sea Gull Century 2016
Velo Sage 