Monday, January 31, 2005

sleeping in

I'm getting close to kicking this chest congestion. Sleeping as much as possible and downing fluids should cure it. Going on an easy ride later today - and potentially yoga from 6-7. We could meet after that if you like.

I have developed a persistant cough - lame. Energy level feels fine though - still trying to flush it out of my system with natural remedies. Went for a ride all around town then home. Also did yoga.

Sunday, January 30, 2005

Sunday Stroll

Woke up feeling slightly under the weather. My chest felt congested - so I went back to bed and woke up feeling freshed. Rode down to Seward park and home - practiced cornering. I did some research on the web and in my riding tech. books and it has helped tremendously. Worked on temp riding and felt strong. Came home and ate some soup and will take it easy the rest of the night.

Saturday, January 29, 2005

Week in review

Jan 23-29, 2005

Sun 28.2 miles, 1:57, avg bpm 131
Mon 14.2 miles, 1:06, avg bpm 121
Tues 17 miles, 1:25, avg bpm 119
Wed 24.5 miles, 1:39, avg bpm 135 - sprint workout intervals
Thurs 39.5, 2:43, avg bpm 128
Friday - day off (massage and yoga)
Sat 45.8 miles, 3:11, avg bpm 132

Total miles: 169.2
Total time: 12:07

Felt good this week. It was nice to take a day off. Had a great break through with sprints. Race season is rapidly approaching!

Saturday drizzle

Today we rode with the Higgins squad. He does a really good job of ignoring non-clients. :) The good part was we went a little faster and harder than our normal routine. That part I liked. My heart rate got up there for a little bit - but I felt really good. My fitness level sure has come a long way.

I would really like to learn more about cornering... techniques, tips, etc. Maybe we could work on that some day?

Friday in review

Went to yoga in the morning and did some shoulder poses, which really helped the knot in my upper back. Work was interesting - we met with a banker for some jumbo mortgage borrowing and my mom didn't like him. We're still looking for additional lenders. I got a massage and discovered my neck is tight, as are my legs so next time I have a 90 minute session. Can't wait. I didn't make it on the trainer today - partly pressed for time, partly because my body needed a break. Going for a killer ride today though. I'll send directions via email.

Thursday, January 27, 2005


The team meeting, which has been planned for 3 weeks, the one I was hosting at my house, was cancelled tonight via an email sent out at 3 pm. Nice. I didn't get the email until Melanie showed up at 7, drank some wine with me, started wondering where everyone else was, and then checked my email at 7:30. How nice of someone to call me.

It gave Melanie and I a chance to talk. Luckily my house was clean, bathroom, floors, kitchen, etc.... but still that was pretty rude not to get a courtesy phone call. Oh well.

We both discussed the group dynamix - different coaching and training strategies, etc. Our team rides have been guided by a few people's training regimes. I am pretty frustrated with the whole thing. As are some of the teammates who are not being coached by a certain someone.

Anyways - since the house is clean and all of the "honey do's" are up to date, we're having a dinner party Wed. night and would like to have you and Molly join us. Should be fun.

But the challenge will be whether or not you read my blogs anymore. :)

Wednesday, January 26, 2005

The Efficiency of Sprinting

Thank you for today. To reiterate - we broke the sprint down to its most basic principle - being fluid on the bike. Analyzing it down to its most simplistic form. Not only did this improve my comfort level and bike handling skills, but it also did wonders for sprints. I will practice my fluidity each time I ride. My hope is that I won't have to consciously practice it - it will just come.

On the sprinting note - your shark anaolgy is perfect. Keeping the body in a straight line, yet letting the bike go where it feels fluid and natural. Wiggling - but not an out of control movement, more like a graceful spagetti noodle with power and speed. Feeling the tension throughout the core, through the legs and upper body; keeping my shoulders and elbows in attack mode.

I really, really like sprints.

The bike is just an extension of the body.

Combine power and efficiency and be faster than 95% of the women.

Tuesday, January 25, 2005

Computrainer night

After tonights session, I am convinced I am one of the happier people I know. A total of three people showed tonight - my theory is because it was so nice today. (I even contemplated skipping out to ride in the sunshine.) Unfortunately the typical Tuesday night spin fest quickly became a whine fest. I found out two of three people are getting divorced, the third of which is thanking his lucky stars he is alive after 35 years of marriage. I suppose I was there for a reason though - to anchor their insanity. It was a venting session - and I was the prime listener. I didn't mind really - it helped me realize how balanced my life is and how lucky I am to have a healthy relationship with Ryan.

jan 25, 2005

Made it to the gym this morning. Felt super strong. My legs are starting to show veins I didn't know existed. Are you going to Computrainer tonight?

Monday, January 24, 2005

Sunny Jan 24, 2005

I explored the enormous blog world out there and discovered that my blog is boring. So many people use blogging as a tool to vent themselves - one trapped suburban woman, a bored teenager in no-mans land, Colorado, people from around the world. And here I am logging my obsession. I wonder if anyone has come across my blog only to think hmmmm.... next. While surfing all of the endless amounts of blogs I got inspired. One guy from California wrote about the sun after the two weeks of rain they had - and how he now can relate to use Pacific Northwesterners. Ha! He doesn't know rain. But he does know how to relate his emotions. BLOG.

Speaking of rain - today was absolutely gorgeous. I had a great ride through downtown and saw lots of exposed white skin. I feel so refreshed after the weekend. I had a good yoga practice tonight with minimal inner distractions. During the breathing and centering exercises, my mind continued to drift to this section of Mercer Island where my heart soars. It then drifted to another moment - near Port Townsend - when I was riding just for the sheer fun of it. I know I will be a life long cyclist for those timeless and priceless moments. Where exercise, beauty and grace coexist in perfect harmony.

Week of Jan 16-22, 2005

Sun 33.1 miles, 2:00:32, avg bpm 133
Mon 15.5 miles, 1:14 avg bpm 114
Tues 24.9 miles, 1:37:32 avg bpm 133
Wed 40.6 miles, 2:45:50 avg bpm 130
Thurs 23.0 miles, 2:21:11 avg bpm 127
Fri 15.5 miles, 1:28:16, avg bpm 113
Sat 50.9 miles, 3:34:04 avg bpm 119

Total Miles: 204.5
Time: 15:21

Felt strong this week. Put some nice training miles in with minimal pain. The fall was good for me - helps put that fear aside.

Jan 22-23, 2005

What a great weekend. Was able to get my training rides in, along with soaking up some sunshine. It was excellent. Feeling well rested and ready to start another week of training.

Friday, January 21, 2005

jan 21, 2005

Short spin to Matthew's beach and home. Got a pinch flat. I think my front wheel is out of tru - do you know enough mechanics and would be willing to teach me how to fix it?

The elbow is fine - just has some bruises. We may be headed down to Smith Rock this weekend in our hippie bus - no worries though, I'm taking the bike.

Thursday, January 20, 2005

jan 20, 2005

Feeling better on sprints - but still have a ways to go. Legs felt strong - as did my lungs. Nice ride today.

Adrienne took me out on the ride home. We hit those RR tracks on the Burke and down he went taking me with him. I bonked my elbow pretty good. Put some vitamin I in my system and hopefully didn't do any severe damage. The tank stayed true to its name.

Owwwweeee my elbow hurts.

Wednesday, January 19, 2005

jan 19, 2005

Awesome ride this morning - the ground was wet but it was super warm out. Completed the south end loop in 2:45. My legs felt strong - but have some upper shoulder tension building up that needs to be massaged out. Did yoga this morning too and will take the rest of the day easy.

Got busted by my Mom for playing hookie... whoooops! When the cat's away the mice will play.

Tuesday, January 18, 2005

jan 18, 2005

Good Computrainer night. Concentrated on keeping my heart rate down - which paid off. Felt strong. Did weights this morning too. I heard the weather is supposed to be better in the afternoon.....

Monday, January 17, 2005

jan 17, 2005

Rode a short recovery ride today in the soggy rain. It poured cats and dogs today. I only saw one other cyclist. Does that qualify me as a hardcore roadie? I'm beginning to wonder if I'm training too hard. My body feels fine - great in fact - but mentally I'm wondering if I'm overdoing it....

Sunday, January 16, 2005

Week of Jan 9-15

Sun 2 hours on indoor trainer, weight training session
Mon Travel day
Tues 40 min on indoor trainer
Wed 45 min on indoor trainer w/ weight lifting session
Thurs 32.3 miles 2.20 hrs avg bpm 137
Fri 17.3 miles 1:15 hrs avg bpm 122; also did yoga in the morning
Sat 48.3 miles 4:09 hrs avg bpm 125

Total Miles: 97.8 (excluding indoor trainer sessions)

Difficult week for sticking to the schedule with the sudden business trip. But came home and had a solid performance for the week's end. Had some challenging, cold outdoor rides but managed to get some workouts in. Looking forward to a rest week. :)

Jan 16, 2005

Jill, Tim and I were going to do an indoor computrainer ride - but the weather was so nice compared to what it has been so instead we rode the Burke up to Woodinville. I was able to include some tempo work and felt slightly tired from yesterday's jaunt. The ground was somewhat wet - but it was warm (I can't believe I think 45 is warm). Got a solid 3 hour ride in. Seems like yesterday was a distant nightmare. :)

Saturday, January 15, 2005

Jan 15, 2005

I had one of the hardest rides yet. It wasn't the mileage or the terrain - it was more the aches and pains of getting a new bike and dialing in for comfort. I have a ways to go in fine tuning it. My shoulders and butt kill. But I did manage to put in 4 hours of riding time (despite the ice showers and sub 30 degree weather). I think my middle name is pain.

I really dug deep today. I don't think winter training can get any tougher. It made me stronger - mentally and physically. If I ever find myself struggling during race time in the summer, I will recollect my winter hours spent training and push myself that much harder. I was partially exhausted from not enough sleep, too light of a breakfast, heavier bike, ice, cold, etc etc... but I still managed to complete my ride with an inner smile.

Friday, January 14, 2005

jan 14, 2005

Nice COLD ride today. Rode 1:15 and am getting my new Mavic wheel set tonight. (Note to self - only ride them on race day!) It was hard to keep my heart rate down b/c all I wanted to do was raise my body temp above freezing. Translation - more layers!

Have a good weekend and I'll add some volume into the next three days. Let me know when you're up for a ride... actually - are you going to Computrainer night? Maybe we can connect there....

Thursday, January 13, 2005

Jan 13, 2005

Feels good to be home. I did some indoor trainer rides - and lifted weights while gone. But this afternoon I went out to Mercer and back and was hailed on 3 times! Ah the PNW. At least it isn't snowing like every where else in the US right now.

Since I missed some critical training hours - is there anything I can do to make them up or should I just resume my schedule?

Sunday, January 09, 2005

Jan 9, 2005

Pedaled indoors due to snow falling and slick roads. Was inspired by 1989 Tour w/ LeMond's comeback. Sheesh those guys are animals. Consistent 130-140 bpm for 2 hours straight. My poor sit bones.

Also went to the gym and lifted this PM. Those sprint workouts did wonders for my strength training. Felt stronger than before. Also increased weights to 50 pounds for core exercises and 35 for bench.

Not sure if I'll have email and Internet access this early week but will update once I get home.

Week of Jan 2-8

Total miles outdoors: 101.5 (Indoor computrainer 20 + one morning of 1:15 on trainer.)

Sun 38.4 miles time 2:55:35 avg bpm 128
Mon (on Novara bike, miles about 15-18) time :51:06 avg bpm 115
Tues (computrainer night miles 20) time 1:13:26 avg bpm 157
Wed 18.2 miles time 1:15:54 avg bpm 138
Thurs indoor trainer time 1:15:16 avg bpm 118
Friday - climbing gym for an hour
Sat 44.9 miles time 3:21:03 avg bpm 135

Total miles 136.5 (excluding indoor trainer estimate) Total time on bike: 10.40
Included sprint workout

Felt really good all week. My goals are getting clearer and my fitness is improving.

Saturday, January 08, 2005

jan 8, 2005

Nice long ride today with the team. We pushed it up a notch with our pace line and talked more about team tactics. Your hip driving techniqued works wonders on hills - we had the short incline off the bridge where it came in handy. Total ride time - 3 + hours. Planning on a nice ride tomorrow too. The weather is actually not that bad today. Are you riding tomorrow?

Friday, January 07, 2005

Jan 7, 2005

Had a whirl wind day. Started the morning with an onsight visit to check a property out in Auburn. Then found out I have to go to Helena, MT and Denver Monday through Thursday morning for work. We're scoping out some new buildings and seeing what the demographics are in those areas. Should be very educational - however, that also means valuable time away from the bike. I plan on using the hotels indoor trainer in MT and hopefully will get to rent something in Denver. Have any suggestions?

Also - I found a rain bike. Much cheaper. Durable and good geometry. It will certainly do the trick (Trek 1200). They use that model as their rental bike so it gives you an idea of their durability. I should have it when I get back. Then I'll just need to slap some fenders on it and I'll be good to go.

On the workout front - went climbing today. The day just flew by. Also had a massage.

Thursday, January 06, 2005

Jan 6, 2005

Rode my trainer today because it's too stinking cold outside. Worked on pedal stroke. Hip flexors were still a little tight but as the night went on they losened up. Feeling a little tired today.

Wednesday, January 05, 2005

Jan 5, 2005

Excellent ride today. Thanks for teaching me sprinting techniques. My legs definitely felt the training later in the night once they tightened up. Believe it or not my hip flexor is the tighest - I guess that's a good sign? Or maybe it's due to the fact that I stretched it out this morning during my yoga practice. Either way I know I have muscles in my hip flexors today!

On another note - went and looked at a Felt F60 bike today. It's a nice bike - a climber for sure with a 10 speed Ultegra triple. Carbon stays and forks. They said they would swap out the stem and handle bars for my size if I go with it. And total price was $1200. Not bad. He even said they would do free labor for 2 tunes, free labor of any swapping of parts, and up to a year if anything goes seriously wrong with the bike. I'm sure that was just his sales pitch but I'll get it in writing if I go with it. My only hesitation is the spending thing - stinking saving glitch of mine.

What do you think?

Tuesday, January 04, 2005

Jan 4, 2005

Good CT night. Felt strong and am feeling an improvement with my pedal stroke. Again, sorry about the timing screw up. Hopefully you were able to get Alex's LT test and his dad isn't too upset.

Jan 4, 2005

Woke up early enough to do some weight training this morning. Also got in a yoga session last night. Computrainer night tonight at 5:30 - let me know if you need directions.

Monday, January 03, 2005

Jan 3, 2005

Went for a short ride today - down to Golden Gardens and back on my old bike. My Kona is in the shop and apparently my rear tire that I spent a grip of money on has already cracked. Is it normal wear and tear? Or is this a warranty issue? Is it typical to put 4000 miles on wheels and then have to retire them? None-the-less I am in the market for a trainer so my nice bike doesn't see the miles that I have been neglectfully putting on it. Know anyone trying to sell a 54cm bike with decent components? urgh. I get so frustrated when it comes to sourcing new equipment because I am not the biggest gear head and there are sooooo many products out there. Any guidance would be stellar.

Sunday, January 02, 2005

Week of Dec 26-Jan 1

Low key week due to not feeling hot half way through and the holidays.
Skied Sunday 12/26
Rest day 12/27
Rode 12/28 miles: 19.3, lifted weights in the PM
Rest day 12/29 didn't feel well
Rest day 12/30 still not feeling 100%
Rode 12/31 miles: 27.4 time 2:03:43
Played in snow 1/1/05

Total miles: 46.7

Jan 2, 2005

Great group ride today. Rode just shy of 3 hours. Practiced rotating paceline and attacking drills. Hit a high HR on an uphill - but intentionally did so. It felt super good to get that cold crisp air in my lungs. I can tell my aerobic capacity is getting better. Great way to start the New Year.

Saturday, January 01, 2005

New Year's Day 2005

Ryan and I are headed up to the mountains to play in the snow and do some avalanche awareness. We will be doing some skinning up so he can get used to his new gear and what and what not to bring on a backcountry trip. Should be a lot of fun.