Alps

This just in...

well it came in the other day....

Somewhere in Lincoln County, at some time in the future. Don't know when, but if it's cold, I'll be a puss and probably not do it. But it's a new goal. Thanks to Diesel.

So what's new...

yesterday...

Ran for 20" but got stared down by a dog that normally doesn't stare down, so turned around and only ran for about 16". Next time I'll win.

Came home, ate an apple, then lifted. Per the I'm doing the ME (what's that again Muscular Endurance) workout. A lot of the sets are lower weight with high repetitions 30 - 40 range. They feel like the Lactic Acid is burning from the inside out. I'm sure there's more to it and you could read the book to find out more. But because of the burn, I think I'm doin it right.

After lifting for about an hour, I then sat on the trianer to spin. Fast cadence and for a short 30 minutes.

Then I sat in the Hot Tub watching Engineering Disasters - hoping that one day I won't be the subject of an episode.

Not long it was off to Applebees in Teays Valley for a Chicken sandwich and some Michelob Ultra with Susan.

Today's plan is to do some hill climbs. I would like to do so outside, but as I mentioned, I'm a puss in the cold weather. So I have a workout set up on the trainer that will give me about 28 total minutes of climbing.

Let you know how it goes....

233

233

So says the scale today. That's about 17lbs in almost a month. At this rate I will have reached March's goal of 225 before the end of February. No complaint there.

Hopefully the result stays around for awhile, personally I think it's a Blip. But just to see that number was good. Inspiring.

Well missed a post yesterday so here goes...

Did another Tempo Ride - this time the plan was to go constant for 30 minutes in Zone 3. Of course warmed up and cooled down accordingly. Did the workout on a trainer, after a 10 minute trot down Howells Mill.

Sorry it's not the best image. I know your loosing sleep over it.

The run and the ride both felt good.

Here's graph of the trainer workout. You can see the little warm up during the first 10 minutes, then afterwards the elevated HR throughout the tempo. I know it's a wonderful pic and you will want to pin it to your fridge.

Maybe more later when/if the mood hits...

Oh yeah 22 miles on the trainer.

Spinning Out of Control

Ok... Well I'm not really out of control, but I can't say I'm in it either. Basically that's my title for today, because that's what I mostly did over the weekend, and yesterday (01.29.07).

SPINNED

First news.. Mr. Jarvis will not be able to compete in the 24 Hours Of "where ever it's held now". Evidently he's got some ruptured discs in his back and has been advised against it. I've been there, done that. Back in the early 90's I had a ruptured disc myself, and hell I couldn't even put my own socks on due to some of the pain. But that is a story for another time.

Needless to say, after conferring with Mr. Pike and receiving this response....

Cool !
We go!
Okay, we just need to recruit the other 2.
If you get
anyone to commit, let me know, Likewise, I'll do the same!!
OH
YEAH!!!!!!!!!!!!!!!
WAHHHwhoOOOO

'Course Jim gives me that response once I tell him that's OK that I'm still game to do this race. And I am.. Just that now our team needs two riders instead of one. To compete in the Clydesdale category, these riders need to be heavy. Any takers?

So yesterday I was off work sick.. downtrodden and feeling terrible... Don't know, Sunday eve.. just started feeling miserable.. Shivered all evening long, and basically woke up and didn't feel like going to work. But whoever does?

However after lounging around for a few hours yesterday morning bored to death watching it snow decided to try to get some exercising in. If I wasn't able to do so, then I'd quit and go back to watching TV on the couch.

First did about 15 minutes on the Elliptical trainer, as it was cold outside and didn't really want to have that aggravate my cold. Plus this is easy, and if I couldn't do this I wouldn't be able to do some intervals on the trainer.

Intervals - Tempo Intervals - if you've been following, I've started a new periodizing series.. "Base Two - Week 1". I think the goal this time around is to start getting more work into the zones two and 3. Do more Force work - like climbing hills, and such, and some "muscular endurance work" as the book calls it. Workouts that keep you going longer at higher intensities. thus the more zone 3 work. However I also think they're designed to be aerobic - what's that mean again???

Anyhow, today basically the workout was to warm up and then do 4 sets of intervals, 6 minutes in Z3 (153bpm - to 160bpm) with 2 minutes off. repeat. Cooled down and then spinned till I had worked out for about an hour.

After that, I did some weights, and then spinned on the trainer some more. This last bit was basically just for shits and giggles and low intensity, just to unwind from the days workouts. All told worked out for about 2.5 hrs. So if I relapse into my cold I'd know why. (however I didn't - least not yet)

Then of course - a couple pilsners and some deliciously made jambalaya with the better half watching her drool over Mathew Machannnyahay in Two for The Money.

So because this isn't really a summary post...

Today, it was 238.5lbs. This surprised me as last week I really didn't watch my diet all that well and probably ate more than I should have and I definitely drank a little more than intended.

to be continued....

Posterchild for Relaxation

Blue sky's (or sloppy photoshop)
Originally uploaded by BottleOfPills.

yessss.... the R&R week was here and (well obviously it's now past)..

Week of 01.22.07 to 01.28.07

Yes this is the recovery week of "The Plan".... The idea being that it's less hours, but a little more "focused intensity". Supposed to watch diet, eat healthy, and relax.. Well I did ok in that regard, but I didn't really record my diet, and if I wanted to splurg on more than one occassion I did. So there... that's my key to a successful diet.. SPLURGE ON OCCASION!!

Cats out of the bag...

Ok as you know I've summed up 3 weeks in one week here... so yes this is going to be a summary post.... hopefully there will not be many more... but the best plans can some times go astray.

MONDAY: Was scheduled to be a rest day and it's a good thing as I was Hungover that morning... Too much pigskin the day before. Yes wanted the Saints and Pat's to win, but by now we all know how that turned out. My better half was in a good mood as she constantly congratulated me on the 10 to 15 beers out of sixty that I can't account for over the weekend... YES... Congratulating was used sarcastically. nevertheless you'll have that. As I said today was a rest day... pretty tired surpisingly, after work,

Tuesday.... didn't fair much better, had originally planned to run, but I thought two days of rest would be better and that's what I did!!! went to Applebees with the better half and her "yung-uns" - That was my Walton's speak.

Wednesday: today was a test day... What the hell is a "test day" you say? well if your that bored and want to find out... read on or skip to another day, or hell skip to another website all together..... Try this one - BikeBFat.

Anyhow...The idea of testing is to check your progress.. So thus now I can watch a months of labor bare no fruit. The coach says to warm up and ride 3 miles at a moderate heart rate... Stay Aerobic - remember what the hell that means? good.. (it's impossible for me, I'm anaerobic when I'm sleeping). Well did it, and 3 miles in 7:25. Total ride was about 30 minutes but I extended a little for shits and giggles.

Thursday: Today, I got up and did one of the Spinerval tapes... "Ride Strong" prior to going to work. As discussed this workout is fairly easy, and actually seemed pretty good in the morning. Had a dentist appointment today also.... Where Dr. Dentist informs me that I wasn't blessed with good teeth. But that's what I pay him for, and alas he's doing well. Home from that and did another spinerval tape - Big Gears.. NOW this one actually kicked my ass... Mostly spinning the larger gears, with longer intervals, and smaller recovery's. Felt like a good workout.

It was so good in fact that on Friday, I decided to do nothing and take another day off, as my legs were sore and stiff. But bring on my pal Swanny to the rescue, as he called that day, and wanted to drink some pilsners after work. And that's just what I did. Ended up at the Mexican Cantina for some burritos and chips and a couple more pilsners. Yes... Susan and the young-uns <-- see that? Walton speak. Joined us. Later that eve took Swanny home, and went to the city.

SATURDAY: woke up to a nice alarm, and decided to run... Jogged 20 minutes along WV34 in Teays Valley. Remember I'm using the term jogging loosely. Today was a very productive day as we got the Christmas decor down from the city house, and new appliances delivered. After that work, went to the country house - that's my house for you that are starting to get confused. In the country the weather was nice 50+ degrees - for January. Did some weights, and then rode about an hour and a half around Barkers Ridge - and that is the photo of the blog.

Afterwards, drank a few beers and then it was off to the Town Center in Charleston for a workshop in Building a Bear. Home to watch the decent, and then lights out.

SUNDAY: snowy and cold again.... but hey It's January. Did the Ride Strong workout again, built a fire, worked on some photos, and typed this blog...

So I didn't weigh myself all week... I'm going with the 239 again. The goal for this week will be 235. I'm sure the odds are not in my favor.

Total time was 6:24 with 86 miles of riding, and 2 miles of speedy trotting.

Bottoms Up

Over the Horizon

Joggin' With Skully
Originally uploaded by BottleOfPills.

Week 3

01.15.07 to 01.21.07

Again as I said.. just catching up as that's why this is posted late...

So for this week it was the third week of what from now on shall be called "The Plan".

This is the large week... remember all of that discussion about periodization, building, basing, resting etc??? If not go back and read it.

The large week was to consist of twelve hours of workout time. Most of it is still low to moderate intensity and still in the "Base Period", so I'm working on Endurance and Skills.

Monday started out very tired, but it was Martin Luther King day, and I was determined to make the most of it. That is - I was going to get a fair share of time in today, so that I can coast more through the week.

So started off with a ride around Barkers Ridge to Cooper creek... The weather was warm, but the ground was muddy, so hence the reason to stay on the road. For the record...I could write a book on reasons to not ride in the mud.

Anyhow, the weather was in the 60's for January, so decided to ride longer than planned. Grey skies finally broke with about 20 minutes left (6 miles from the homestead). But the small drizzle actually felt good.

Afterwards, came home, piddled, took a nap, and then decided to finish my workouts for the day. Did a 15 min run, then weights, then some spinning on the trainer for 45 minutes.

Monday's mission accomplished.

Tuesday - this was a rest day.. Started doing some walks at work with co-workers.. So today it was a short walk around town, up to the Farmer's Market in Charleston and back to the office.

Wednsday - got home from work late, and the weather is breaking, so it was cold out, and the lite wasn't charged up... did a small 15 min jog, and then rode on the trainer for an hour and 15 min. Made sure I got some time in the Zone 2 Heart rate.

Interlude:

Heart Rate Zone 2 - Zone two is after zone 1 according to the book. Zone 1 is an easy recovery heart rate - your normal active rate when not working out is included in this. Zone 2 is your starting to work a little bit - the book calls it "Extensive Endurance"... by that it's saying that your still Aerobic - and not working too hard but working. What does Aerobic mean - basically that your body is getting plenty of oxygen to the blood flow.

Back...

I ended up staying in the Z2 for about 20 min.. For me, my computed zone Two is 140 BPM to 152 BPM. (thats Beats Per Minute for those who may be wondering). Anyhow, considered the workout a success.

Thursday - Did get up prior to work at 5:00AM and do a short 30 minute spin on the trainer. Tried to get the HR up, but was not able to.

In the evening, this was another weight day... so did a 15 min run prior to doing my normal weight routine. Nothing much to say except I ran before dinner, and worked out after dinner. Whoopee. After the weight routine, did some 30 min spinning on the trainer. I also walked at work for about 25 minutes. Fairly busy day, but it wasn't too intensive.

Friday - Got home late.. Susan had to work over some.. Did ride outside around McComas Branch and Lower Creek. This was a cold ride, and because of the late start 20 minutes of it was performed in the dark. It's often asked why one rides in the dark when they have a $300+ light at home? When I find the answer I'll let you know. Needed around two hours, so once I got home from this I jumped on the trainer for another 50 minutes.

SPINERVALS - This 50 minute ride was a workout I found from the Spinervals website. Basically a bunch of intervals that ended up kicking my ass - and it had a low intensity rating. I'm going to post this workout when I get a chance but it boils down to 4 sets of two 3 minute intervals, with 60 second recoveries. The sets went something like 3 min at moderate intensity, 60 sec recover, 3 minutes hard intensity, recover, 3 min hard, 3 min mod, mod, hard, hard, mod. You get the drift. Well that kicked my ass, but it really felt like a workout that accomplished something.

Saturday - This is the Photo Day (see above you idiot). The day started off with a run in the morning.. Took the dog to the WVU Cabell County Extension track and did a couple of laps. Nice sunny day, cool and crisp. Came home and worked on the Trek 8500. It needed a new chainring and chain and well the whole drivetrain. So replaced it. Afterwards - took it on a ride around Barkers Ridge. Took some getting used to... but I hope to use this bike for the majority of the road riding now. Again wanted to ride longer outside, but cool and under dressed. So once I finished I once again jumped on the trainer. This was futile, and I only managed 15 minutes.. I think that "Spinerval" workout broke me down some.

Sunday - I'm stupid... plugged in the Guns N Roses video tape and did the spinerval workout from friday again for 1hr.

You know where you are.. your in the jungle baby.. your gonna die...

So how did this week do??? I don't know you be the judge....

Weight 239.5lbs

138 miles on a bike of some sort

7 miles of trotting my fat ass up and down the local roads jogging.

See you soon

Two Down…

Week of 01.08.07 to 01.14.07

Ok so I posted this late… this is all new to me….But let’s get started..

Week two saw me starting off the second phase of the Base I period at about 246lbs…Monday started off tired… but I managed to Run for twenty minutes prior to lifting weights followed by a slow spin on the indoor trainer. Tuesday, felt a little better so prior to work I rode on the trainer for about 45min. That eve came home and originally wanted ride outside.. but it was raining and got home a little late …. So thus started to spin on the trainer some more. This will get old soon.

Wednesday.. ran prior to work at Susan’s. This felt good to do.. This was a rest day, and I think it was well needed as it felt good.. Susan and the kids we all went to the movie to watch a cinematic turd – Happily Never After. Good for kids, but bad for adults.. If it’s not Pixar don’t go watch it.

Thursday…Today was supposed to be weights.. but I won some tickets off the radio for the Comedy Zone, so while I was trotting down Howells Mill Road on my thunderous jog… decided to push the weights back till Friday, and finish this run then do a nice longer ride. So that’s exactly what I did. The normal loop around Barkers Ridge to Lft Fork Cooper Creek. After words….. consider 8 beers at the Funny Bone.

Friday….Run, Weights, and then spinned on the trainer. You know the routine.

Saturday…. Supposed to meet the better half’s parents for lunch around 1ish. Plus it rained today. Rushed home that morning from Susan’s, to get the bike together.. right prior to riding the rain began to hit… Hence the pics…Same ride as yesterday – around Barkers Ridge and Lft Fork of Cooper Crk. Just in the rain. It sucked. This only takes about an hour and a half so, once I finished I jumped on the trainer for an additional 30 min or so to get my planned two hours in. Felt good on the trainer and probably could have ridden more.

Then off to Famous Daves in Charleston for some food. And legal beverages… Of course the legal beverages lead to one and one makes three type of situation. So after returning home it was then off to Ruby Tuesdays for more brewskis and to watch the pigskin on TV while Susan and the girls shopped.

Because of all the Brewski’s, on Sunday at 10 ish, I found myself pedaling to the mall to get my car. For this ride, I had my first IPOD incident. Locked up.. so once I returned home, I spent an hour researching this problem. Simply had to reset it, and this is done by holding down on a couple of buttons. However this must be proprietary info, because it’s a pain to find.

10:41 hours of workout time, 6.6 miles of Jogging, and 94.28 miles of riding.. Most of which was done on a trainer.

Week Two Ended at 243lbs.

Up Hill Struggle

Delete
Originally uploaded by BottleOfPills.

Wow.. one week down. As of this date, it's actually been about a week and a half.

It's not been that bad.. I think the reason for this is that over the past several weeks I've been wanting to finally get back in the saddle. (sorry to coin a phrase) So definitly the newness is a factor in the enjoyment. Plus the weather has been nice and cooperative.

Yes in the first week of January it wasn't too bad, heck great. 60 degree weather isn't too bad.

So this first week I actually plunged gung ho into it and hit it full bore.

First..... The Plan..

A few months ago.. about after the Dirt Derby - 1st Annual, I felt reinvigorated. This may have been due to seeing friends, and seeing a race. Nevertheless I decided that I have to do something. Well of course nothing happened immediatly, but the feeling lingered. So after recieving an email about the upcoming WVMBA season being set it was decided to set a plan.

Basically I agreed with some friends to do the 24 Hours, as explained in the last post, so no bore here. So to help "train" (and I use that term loosely) it's a good idea to do other races. So with this new schedule I picked a few that I would definitley do - Six, and two or three of those I picked that I would want to do well in. Let's call them A Races. The others would be B races, and then of course there's several C races.

A - Do well in.
B - Do
C - Do if you want to, nothing else better to do, etc.

Then break out my dusty copy of the Mountain Bikers Training Diary and follow the authors' regiment (Joel Friel).

The key is periodization... So I'm sure after a couple months of peridizing I'll be ready for a midol. But more seriously, periodizing works like this...

Activity, Activity+, Activity++, rest

Wash, Rinse, Repeat

Obviously there's more to it than that but that's the jest.

So according to the book my first goal is to work on the Base Period.

What is the Base Period you say...Well as far out of shape I am, this is probably the most important phase.

This is where I begin to work on endurance and skills. I've been out of it for awhile, so I really need to work on skills - shit - most of my pals will say that I never had any anyway. Plus it's also to build some strength. Because this period usually takes place in the winter months. A lot of rides will be done on an indoor trainer, weights, etc. Riding on ice will help develop skills. So it has it's advantages. The disadvantages are obvious - freakin' cold.

WEEK 1 250lbs

For this week -

Well this week started off in Florida - St. Augustine. I did manage to run 20 minutes around this quaint little town. Once home on Wednesday, I began watching the diet. Not strictley but for me it is quite a stretch.

Nevertheless, I ended up running 3 more times this first week. Mostly prior to lifting weights - which I did twice. I managed to ride 4 times, most on the trainer, but one ride was a night ride for about 10 miles. The other was a long 2+ hr ride on Saturday prior to my gf's party. All the rides went good and it totalled something like 8 total workout hours, 77 miles of riding, and 6 miles of running. For the record I had planned 8:48 hh:mm, and my actual was 8:28 hh:mm.

WEEK 1 ended at 246lbs

prelude .... to failure???

What am I doing here?

No clue really... just thought it would be neat to keep a slight journal of my record comeback to the wild world of Mountain Bike racing.


Most likely of course it shall be a lesson in Futility.


What got all this started you may ask... Well, a long time ago in a messed up world not so far from where I now stay, I used to race on the local MTB circuit. (from here on out, MTB, will stand for Mountain Biking, Mountain Bike, or some other similiar conotation - so enjoy).


At that point in my life I was about 215lbs, not the leanest, nor the meanest, but fairly competitive for my class - Clydesdale. I'll explain this term some other time. I managed one victory in my several year career before my hibernation, most times I finished in the top 3 in my class by years end, and if not definitly in the top 5. Competed in the 24 Hours of Canaan (Snowshoe, Timberline, whatever it is, as it will always be Canaan to me) several times. Had a lot of fun doing so.


2003


I fell upon hard times... Got a raise, a promotion, new house, semi family, and all the riding took a backseat to my new found HOME LIFE.


Well all that fell apart of course... you've seen it on Friends a 1000 times, guy moves in with girl, girl moves out. Eternal Bliss falls apart.


Enter 2007.


Same house, same money for the most part, new dog, different (BUT BETTER) girl, rusty bike, fat waistline, skyrocketing blood pressure, very little if any riding. My friends don't recognize me, but that doesn't matter because I can't keep up with them. (not that I ever really could but you know)


Basically, I'm a bloated warthog. I've spent the last 4 years basically drinking beer, eating at buffett bars, and not exercising.


Over those years, I have tried to get back into things. But as one can see I guess I wasn't too into it.


Well this is a new year, and a new goal, and well most likely, just another failure. But something's different..

One, I'm serious... at 250lbs. BP 158/95, I'll die. LOL. I like to eat, and if I don't exercise I can't. I also like to enjoy Beer. LADIES AND GENTS...BEER DOES NOT HELP. - BUT IT IS FUN -Thus I have to ride more.

Two, this journal, blog, may help the motivation factor, it may not. But I hope to keep it up to date ever other day, every day, or at the least a Week's summary.

Will anyone read? Well I haven't told anyone yet as of 1.4.07 - NO ONE KNOWS. Or at least NO ONE THAT KNOWS ME KNOWS!!! lol

Three... I'm sick of my better half reading me the amusing stories of the "Fat Cyclist". some other blogger who at 149lbs is not FAT!!! I'm fat.. I'll eventually give you pictures to prove it. Anyhow, this dude has reached some famous notoriety by claiming to be what I am and what he evidently is not. Come on - he did the Leadville 100... how can he be fat? But his writings are funny, and well thats probably the secret to his success and the failure to mine.

Well that's the prelude....

Hopefully the postlude will not be tomorrow.....

Till then....