Category Archives: CycleOps

As The Crow Flies…uh no…As The Buzzard Swoops..maybe

buzzardYesterday we had a 3hr bike ride followed by a 18 minute run on the schedule. I put in the time, but it was anything but pretty. I was supposed to keep in my Zones and I couldn’t push into them, from the very start it was as if I was just done. I don’t really have much explaination either. After being at it for about an hour I just resigned my mind into “this is just one of those days”. So I made sure I got the saddle time and did the brick run just to say I got it all done.

I am going to cut back on posts. Probably do 3 a week. The Monday off workout day post will be easy, maybe another on Wednesday or Thursday, and then a weekend post. The longer I go, the more time crunched I get. I like blogging though, it is kind of like an accountability deal. I like the feedback and getting to read you guys blogs too.

Well I am at work now, so I better get off here……..

Today I think I’ll go with The Cars and Drive…. Enjoy.

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Filed under CycleOps, Cycling, Determination, Dreams, Edmond, Life, Lonestar 70.3, Memorial Hermann 70.3 Texas, mindfullness, Now, Oklahoma, Oklahoma City, Road To Galveston, Running, The Cars, training, TrainingPeaks, triathlete, Triathlon

Pushing It Into The Night

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I’m not going to be very “wordy” tonight. I’m tired and ready to hit the hay. I am thinking of cutting back my blog to 3-4 times a week, I need rest!

Tonight I did a 1:15 Bike trainer ride, doing several high cadence intervals. It felt pretty good. I just wanted to get the workout done. I had to get up early this morning and I am feelin my tired hangin out now. It does feel good to be on track to finish all my workouts this week. Looks like it will be somewhere around 12 hours this week. A pretty good load for a working guy!

I have an early morning run with the OKC Landrunners tomorrow with Becky and Cynthia.

So good night.

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The Day Is Getting Away

clockThis day has just soared by, never seems like I could get the time blocks to get any of my exercising done.  I just can’t seem to get my head in the game, yesterday still has a hold of me. Just the “brevity of life thing” , it’s just kinda messing with me right now.  So here I am at 9:40pm getting ready to go get on my bike trainer and knock out that trainer ride. I don’t “not want to”, I just don’t want to. That make a lick of sense to any of you?

Since this blog is mostly about my journey towards the Lonestar 70.3 and training in triathlon, I am curious to here what you guys do when you are struggling emotionally or just having a hard time getting your head in the game? I keep thinking of a saying that a friend of mine says “sometimes you just have to power-thru”. So in just a minute I will be hoping on my bike and getting that hour knocked the fuck out.

Tonights music will be a local clip of The Reverb Brothers. For a lot of years Basile Kolliopoulos was a main-stay and force in the Oklahoma City music scene, he died on Monday. I just hate seeing someone so young leave so soon. We spent a many a good night dancing to the Fortune Tellers and Reverb Brothers music at VZD’s. Hope you have some great memories from their gigs too! So keep his family and friends in your prayers.

Good night, time to ride.

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Working Shifts

work_in_progress2This was a recovery and test week in my training plan. It also marked the end of the first month working with my new coach. In reflecting back over the week and even the month I am really excited for where I am going and the progress made. I feel confidence growing, but not just some kind of motivational ‘rah-rah’. I feel confidence because of the work and the process. And here is the important part, I am having fun with the process. I have heard all my life “enjoy the journey, that’s where you find happiness”. Life is about the journey.

I was laying in bed this morning and when I woke up there was a popular television preacher/author starting his sermon. My first thought was “change the channel quick” ( ya like that “PG” version?). But for some reason I decided to watch. He talked of a concept that I have experienced and thought a lot about the last three or so years, his sermon was on “shifts”. He didn’t call it a “paradigm shift” but it is the same concept that has been really big in business re-vitalization movement the last several years. So I thought about “shifts” in training, certainly the swimming experience has been a major fundamental shift. I suspect there will be other “shifts” along the way too. Where I found the minister lacking was in his proclamation that “shifts” just happen and everything is different. He seemed to want to leave his audience with a belief or faith that all will just one day shift and be well. I believe in “shifts” for sure, but not without work. If ya want potatoes, you better pick up the hoe. I didn’t have a “shift” in my swimming by sitting watching other swim, I had to work at it. I don’t expect a “shift” in my running times without putting in the work. I don’t expect an increase in my bike power average without working at that too. To me that’s a cheap “hope”. Here is the “hope” I can buy into; when I am talking to someone that has had the experience that I would like to have and they share with me how they got there, I can buy into that. But just listening to their experience isn’t enough, you better pick up the hoe. I don’t think any of it happens just from my own determintaion though, I do think there are healing “shifts” that happen inside along the way. “Shifts” that only happen by allowing some power that is deep within us all to grow and be Present in our lives.

So what does that tangent have to do with any of this? I feel like I am on a good path with a good mentors and a coach to show me the way. And as I said earlier, the important thing is that I am really enjoying it! It is work, but it feels really good.

Today was the last test of the week, a “brick” test. I did two time-trials on bike followed by one running. I felt pretty good about the results too. But as Amanda pointed out the other day, these are to measure progress later down the road. I like where the road is going too. I feel certain that I am moving in a good direction in all three sports. Plus, I am learning a lot about myself in the process too. My one failure this week was in not getting my stregth workouts started. So next week you can be certain that will happen.

Also a special “shout-out” to Becky and Cynthia on their great week-end at the Waco Marathon. They said it was a very challenging course. Becky was top finisher in her age group too, so that was cool !

Tonight I’m thinking of going with Ray Lamontagne’s God Willin’ And The Creek Don’t Rise.

Enjoy. Goodnight

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Filed under Abundance, Attitude, body, Buddhism, Christianity, CycleOps, Cycling, Determination, discipline, Dreams, Edmond, Fitness, Gratitude, Happy, Life, Lonestar 70.3, Memorial Hermann 70.3 Texas, mindfullness, Music, Now, Oklahoma, Oklahoma City, Ray Lamontagne, Running, training, TrainingPeaks, triathlete, Triathlon

Fitting It In On A Friday

triathlon-logoIt seems almost odd to be looking forward to heading to the YMCA for a swim, but that is exactly how swimming has become. Today I had two workouts on my schedule, one was a 45-60 minute trainer ride and the other was actually an optional 1000yrd swim. Doing the trainer ride was good, but the swim was the workout I was looking forward to most.

After the swim test earlier in the week where the 500 yard distances didn’t go as well as expected, I set my eyes on this workout. It was 1000 yards, to be done anyway I wanted consisting of 25,50,75, or 100s. So technically I followed my directions, here is the workout:

8 x 25 x 10r odd swim even catchups
2 x 100 x 30r swim
1 x 500 swim or to keep to the directions uh, 5×100 x 0r 😉
4 x 25 x 20r 2catchup 2swim

I really wanted to get back in there and do the 500 better and not freak the f(*& out this time. So that’s what I did. Ever since the test the other day I have planned on doing that, especially after doing the really good 200 as a cool down at the end of the test that went so well. It felt good to get a good one in, just to prove to myself it was all good.

I did a one hour easy spin on the bike that went just fine too. Mostly I wanted to get it in before we went out to dinner tonight, so that we could come home without something left to do.

Earlier today I got a call from Bill, the owner of Papa Dios, telling me that he was having the special meatloaf tonight! I love food, especially really good food! Their food is always excellent, but the meatloaf is something special that they only make occasionally. When they make it he has me on his “meatloaf” call list. So tonight we ate at Papa’s. That was good for Becky too because she got some good pasta carbs for her Sunday marathon in Waco. I am officially fat, happy, and full now!

Tonight I want a little Five for Fighting’s 100 Years.

Hope you have a great weekend.

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Test #2 – Bike Test

testbiketrainer Tonight was a Heart Rate and Power test on the bike trainer. I didn’t get started until 9:30pm. Actually I kind of like doing trainer work later in the evening.

The total time of the workout was to be 1 hr, including warmups and cool downs. A 15′ warmup, then 30′ in the test part, and finish with an easy 15′ spin to cool down. My coach said to really let it all go, push it as hard as I could. I felt damn good about it too. I don’t know that I have ever averaged that high a speed for a whole hour or that high of a watts average. So I was pretty pleased. After about 3 minutes into my cool down I noticed that I was on track to average 21 mph and I had to laugh thinking of one of our fellow bloggers post’s about averaging 20 mph, made me smile a little bit.

We are going to be using these results to reset my training Zones, both HR and Power. I am a data dork, so I am kinda curious to see how that will work out. I have read a lot about different types of training, but it is nice to have a coach to sort that stuff out and give me some solid guidance.

You know, I am really starting to have a lot of fun with this training too. I just love seeing what how much more I might be able to do. I get a sense that every day I am building a little more firm of a base. It has been fun doing this with a friend too, Jason and I get to root each other on. To me it is all kind of dreamy in a sense, five years ago there is nothing about what I am doing today that would have even been a passing thought. I just keep thinking of what one of my mentors always says to me “(life) It’s open on the big end baby!

And it damn sure is.

Wrap-up Song for tonight will be Coldplay’s Clocks.

Good night all.

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Lifes Good On The Redman Route

IkeRideToday I rode with my buddy Lunz. We met up at Lake Hefner at noon and headed out to do the Redman Triathlon bike route. This was the first time that I had ever been on this route. Today I decicded it was time to get some saddle time on my tri-bike Ike, this would be the longest ride I have had on Ike. My workout for the day was to ride 2:45-3:00 hr without a Garmin or Heart Rate monitor, just have a fun day on the bike ! Then I was to follow it with a 20 minute run. That should make for a good workout!

Lunz and I have been riding together for about a year or so now. We have a bunch of mutual friends and when he got his bike last year he started riding with Big Brian and I. He really has picked up the bike fast. He was already a really good long distance runner, so he was in pretty good shape to begin with. He is also a running coach for Team In Training too(check that out if you want to do the Oklahoma City Memorial Marathon). He started the bike deal to pursue triathlon. He did his first 70.3 at the Redman in Oklahoma City last fall. I really have a good time doing stuff with him and he has a super-supportive and sweet wife too, Jeri. That is another great thing about endurance sport, the positive people that you meet and become friends with. So Lunz and I are going to be doing the Lonestar 70.3 together. I had to laugh a little bit there, we are training together and might start together, but he will finish much sooner than I will. Having said that I did kick his much younger ass at the Hotter N Hell Hundred this year. 😉 (I do reserve the right to brag about that until next year!)

Today was my longest ride on my new tri-bike too. I bought Ike in late September and have done several rides at Lake Hefner on the trails, but today was the first time to get out on the open road with him. Ike is a Cervelo P4 with Sram Red components, a dream bike for a guy like me. Every time I ride that bike I am amazed at how smooth it really is. The only reason I haven’t done more long rides was because I wanted to get a little more accustomed to the handling of the bike. Today was a good 50 mile test too. It was really great. There were some stretches that I rode out of the areo-bars maybe more than I should have, but that was because I wanted too. Remember, my workout instructions were to have fun and enjoy the ride!

So the ride really was pretty enjoyable. I love riding out in the country-side. I really love being out in areas where there is farmland and I certainly feel right at home to see a pumping unit on and oilwell, home sweet home!!! The ride out north to Waterloo road was at times kinda tough, due to the in city traffic, but after getting north a ways it thinned out nice. There was one stretch going west on Waterloo Road that was fairly hilly and it was also straight into a pretty good wind. It seemed like it went on forever too. I started getting a little bit of an attitude about it, then thought about my directions again. Have fun, lighten up, enjoy the ride; it’s called endurance sport for a reason. So that westward stretch took us about 45 minute into the wind, but going back it was just a 30 minute ride with the wind at our back! The traffic going south back into town got a little hairy in spots, but we made it fine. I only shouted at a few cars. 😉

milkrecoveryAfter we finished the bike ride we did a 20′ minute run around the east side of Lake Hefner. I was surprised at how well that went too. That was the longest distance I had done on the bike and then followed with a run. Of course my legs felt a little rubbery at first but I actually kept a pretty fair pace, almost as good as my normal pace. So I was plesantly surprised there.

I will chalk this ride up as a success! This is going to be a fun Road To Galveston.

Tonights music will be Jimmy Fallon’s new Armstrong tune! Have a great week-end!!!

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