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  1. #51
    Senior Member WonderMonkey's Avatar
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    Quote Originally Posted by Mithrandir View Post
    Obviously it's going to be different for everyone, but I find 500 calories per hour to be a much more reasonable figure on average.
    Agreed. So many factors but I'd rather error on the side of under estimating so I use 500 as well EXCEPT if I'm trying to talk myself into having a chocolate bar with peanut butter on it for a "recovery snack". Then it is much higher.

  2. #52
    Senior Member WonderMonkey's Avatar
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    Got my bike back from the LBS today, realized I need to continue to learn new things on how to take care of it myself and save some cash.

    I thought I was only 27 miles away from breaking 200 this month, which would be a first for me, but then I spotted a double entry in Endomondo. A workout wouldn't upload so I created one with the info then at some point it must have uploaded. Dang. Now I am 47 miles away from 200. I won't be able to ride this weekend but I think by next Thursday I should easily pass 200, maybe get to 250.

  3. #53
    Senior Member WonderMonkey's Avatar
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    Felt so good to be back on my bike I took the 20 mile route home from work. I knew it was a bad idea because for the first time I'm going to go into and back from work tomorrow. Usually it's just one way. Then on Friday back to work in the morning. That is upping the game with being off the bike for almost a week. It just might kill me.

  4. #54
    Senior Member WonderMonkey's Avatar
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    7/6/2012 - I didn't get to do the 60+ miler a few weeks ago due to a pulled muscle in my thigh. And as usual during this time of the year (travel ball, etc) I've been off the bike. During a 4th of July cookout at my house I talked two of my friends (who bike more than I do) into do a 100 miler. A century. The bike one zero zero. I decided to do one because a) I've never done one and b) It will give me a goal to work towards.

    It is going to be difficult training for the century as the most I can afford (time) to ride is around 30 miles a day. That's riding into and back from work. I'll do a longer one on the weekend but I'll only be able to do one of those days.

    I'm anticipating having to get in shape for the 100 by doing frequent smaller rides then just gritting my teeth and getting the 100 done. During the 100 I'll have to manage my eating, ride slower, etc.

  5. #55
    Senior Member CJ C's Avatar
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    Quote Originally Posted by WonderMonkey View Post
    It is going to be difficult training for the century as the most I can afford (time) to ride is around 30 miles a day. That's riding into and back from work. I'll do a longer one on the weekend but I'll only be able to do one of those days.

    I'm anticipating having to get in shape for the 100 by doing frequent smaller rides then just gritting my teeth and getting the 100 done. During the 100 I'll have to manage my eating, ride slower, etc.

    its hard to carve out time. also one of my goals is to do 100 miler this year. i only have 2 1/2 hours on saturday and sunday to ride. and to get that i have to start at 5:30 in the morning (brutal for me). Thats the hardest part is finding the time to train, i know my legs and lungs have the ability to do a metric century, but i dont have the time to prove it.

    I wish you all the luck in the world. but if you look at your first post and your most recent post, dear gosh man look how far you have come. congrats!

  6. #56
    Senior Member WonderMonkey's Avatar
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    Quote Originally Posted by CJ C View Post
    its hard to carve out time. also one of my goals is to do 100 miler this year. i only have 2 1/2 hours on saturday and sunday to ride. and to get that i have to start at 5:30 in the morning (brutal for me). Thats the hardest part is finding the time to train, i know my legs and lungs have the ability to do a metric century, but i dont have the time to prove it.

    I wish you all the luck in the world. but if you look at your first post and your most recent post, dear gosh man look how far you have come. congrats!
    Thanks!

    I know I could carve out the time if I was willing to do more rides at night. It's easier for me to ride later and sleep later than go to bed early and get up early. The major problem with that is the metabolism being high and then trying to go to bed.

  7. #57
    Senior Member WonderMonkey's Avatar
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    7/6/2012 - A brief but purposeful 6.88 miles at a 10.8 mph pace. I am anticipating 10mph for the century I've got planned given the group that is going and the fact that 4 out of 5 have never done 100 miles at once. I think I'm going to follow at least the theory of the training program Goldfinch linked me to and that is some of the rides need to be at the pace you anticipate the long ride being.

  8. #58
    Senior Member WonderMonkey's Avatar
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    7/9/2012 - Did a bit over 13 miles at an easy pace (10.7 mph). I'm realizing more and more how much further I can go on less effort when I don't push it (push it real good!). Sure it makes sense but I've never just meandered along. Tonight I'll go a bit further. My main goal is to get back to doing a mid-20 miler without it taking too much recovery. When I can do that I can start my commutes and begin building miles for my eventual 100 miler.

    Speaking of the 100 miler... I'm not just setting my goal to be 100 miles. Each 10 mile increment is a goal in itself, attained in the pursuit of the overall goal (100 miles). And inside THOSE goals are eating right, resting, etc. When all that is heading in a positive direction my health and fitness goals will take care of themselves.

  9. #59
    Senior Member WonderMonkey's Avatar
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    7/12/2012 - Went a bit longer and a bit faster tonight. An hour and a half is really stretching the time I have when I ride in the evening so I can push just a tad. Tonight was 17.75 miles at a 12.4mph pace. I held back at the beginning and hit a bunch of lights so I'm thinking on a straight bike path I may have done close to 14mph but I'm not sure. Towards the end of the ride I felt I had done a "just right" ride. We are still in the middle of softball (fastpitch) season so I won't be able to go on any longer weekend rides for a while but hopefully my week rides will build up a base that can allow me to do a comfortable 30 miler first weekend I get.

  10. #60
    Senior Member WonderMonkey's Avatar
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    7/15/2012 - Did three rides Thursday and Friday. First was 17 (Friday) and then two 6.8's. Tonight I've arranged for a night ride. We park at a friend's business right next to the bike path and we will go for a distance. Always enjoyable.

  11. #61
    Senior Member WonderMonkey's Avatar
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    7/16/2012 - Modern Era PR, 30 Miler Night Ride

    I say "modern era" because 12 years ago I did do a 60 miler but that was before a multi-year layoff.


    In my pursuit of a 100 miler I know I have to go on some longer rides. While fastpitch season is winding down I'm looking for opportunities to get in some miles. With this in mind I, at times, will go do a ride at night on the bike path. My kayaking buddy and I sometimes do night paddles as well. It's awesome.


    So... on Saturday I call my buddy and tell him that if we get put out of the tourney early (we did) then I'm going to try and do a 30 miler, which was the next distance I wanted to accomplish. Super. One of use got the great idea to do it at night. I call my FIL and he is going to join in. Both my FIL and buddy have road bikes and ride way more than I do so I let them know I'll be the anchor. They don't care. We arrive at the parking place and get on the trail as it starts getting dark. A brief rain had just finished so we are going in the dark with a wet path and the sounds of a post-rain wet forest around us at times. It's great.


    On the 15 miles "out" I go at my 100 mile practice pace of around 11 mph. On the way back I kick it up a gear (BAM!) and the closer we got I would keep evaluating and ether up my spin or up a gear (BAM!).


    25 miles of the ride was fun. The last 5 was not but my rump was starting to feel the extra time in the saddle, my shoulders were sore, etc. All things I expect from stretching out a distance.


    The last 1.5 miles I went as hard as I could. I would sprint until I couldn't stand it then coast until I could go more. At the finish line I was toasted.


    We finished at midnight. My buddy came back to my house to drop off my bike and we sat in my driveway enjoying a post-ride beer. That was a great beer.


    The night ride was so awesome that we think we will do more. And once I do my 100 miler we plan on doing another at night.

  12. #62
    Senior Member WonderMonkey's Avatar
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    Three bike outings so far this year. First one just over 5 miles, second one just over 10 miles and the third one just over 18 miles. When I get to 20 miles I'll sit on that for a few outings then either try to extend miles or lower my times.

    The weather is not helping. I won't go out when I may hit ice and kill myself or nearby woodland creatures.

  13. #63
    Senior Member WonderMonkey's Avatar
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    Quote Originally Posted by WonderMonkey View Post
    7/6/2012 - I didn't get to do the 60+ miler a few weeks ago due to a pulled muscle in my thigh. And as usual during this time of the year (travel ball, etc) I've been off the bike. During a 4th of July cookout at my house I talked two of my friends (who bike more than I do) into do a 100 miler. A century. The bike one zero zero. I decided to do one because a) I've never done one and b) It will give me a goal to work towards.

    It is going to be difficult training for the century as the most I can afford (time) to ride is around 30 miles a day. That's riding into and back from work. I'll do a longer one on the weekend but I'll only be able to do one of those days.

    I'm anticipating having to get in shape for the 100 by doing frequent smaller rides then just gritting my teeth and getting the 100 done. During the 100 I'll have to manage my eating, ride slower, etc.
    I did not accomplish the 100 miler last year (2012) so I am resetting that goal to this year (2013). And like last year with coaching, etc. I don't know if I will be able to get out enough to train for it but we shall see.

    I just hit a weight loss milestone so maybe that will make the miles easier (it will).

  14. #64
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    Best of luck with the goal for this year. Though, you shouldn't need it:-)

    A hundred is very doable as long as you're capable of delivering the Time In The Saddle. A couple rides per week and one long one on the weekends can easily prepare you for a century.
    Birth Certificate, Passport, Marriage License Driver's License and Residency Permit all say I'm a Fred. I guess there's no denying it.

  15. #65
    Senior Member WonderMonkey's Avatar
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    Dear 250lbs,

    I have found someone else. Though you have been replaced by 249lbs that is only temporary as well. 249lbs is just being used. A stepping stone.

    We have been together on and off again for many years. Though we have had fun together I'm not going to miss you at all. Now don't try to get me back, it just won't work. No standing outside the donut shop beckoning me to come it "just to talk". I know that trick. No disguising the container of carrots as a family-sized bag of pizza rolls, I fell for that too many times!

    250lbs, it is best for both of us that we part. I'm no good for you and you certainly are not good for me.

    I remember when we met, do you recall that moment all those years ago? I was steadily seeing 248lbs and then I had that large portion of lasagna and HELLO THERE 250lbs! And though I've strayed from you with 260lbs, 270lbs, 280lbs, and even older siblings I always seem to find myself back with you, 250lbs.

    But no more. Be gone. Off with you. I banish you and all your older siblings. If you try to contact me I won't respond.

    Regards,
    Mike
    Last edited by WonderMonkey; 03-08-14 at 02:09 PM.

  16. #66
    Senior Member WonderMonkey's Avatar
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    Quote Originally Posted by bigfred View Post
    Best of luck with the goal for this year. Though, you shouldn't need it:-)

    A hundred is very doable as long as you're capable of delivering the Time In The Saddle. A couple rides per week and one long one on the weekends can easily prepare you for a century.
    Thanks! Coaching is definitely a hindrance as weekends in the summer are when we play quite a few games. After being at the fields all day and usually having to report back the next day early makes it a bit tough. However I will do what I can and see what happens.

    I just passed from 250lbs to 249lbs, which is a big deal for me. I won't count it as a real weight yet until I am there for a few days in a row. I don't want to get all weepy on some temporary water weight loss. However regardless if it is now or a few days from now I'm close.

  17. #67
    Senior Member WonderMonkey's Avatar
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    20 mile rehab / "test the waters" ride completed.

    http://www.280dude.com/2013/04/21/20-mile-rehab-ride/

  18. #68
    Senior Member WonderMonkey's Avatar
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    Hello 2014! I had forgot about this thread.

    Goals have been set: http://www.bikeforums.net/showthread...895-2014-Goals

    Was able to do a small ride with no flats. Success! To do 150% of my miles from last year I need to average 8.26 miles a day, using 275 riding days. The pace started on March 1st. Early on I'm going to be running at a deficit until I can get some commutes in.

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  19. #69
    Senior Member WonderMonkey's Avatar
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    I've been having trouble keeping tubes inflated. It was time for new tires so over the winter I got a set of slicks. Thick ones to resist against punctured. In the span of 8 miles I got 4 flats of various kinds. I'm not used to changing flats (haven't had one in years) so some of the issues was probably me. Regardless of the cause I can't go on a long ride until I trust things. I'm glad this is at the beginning of the season as a hard 5 mile ride does me good even though I could go out for longer. So.... my objective now is to go out on a few more 5 milers then a 10 then stay with that a few times then a 15, etc. I'll keep it to 20 or under as I work on my spin and generally getting my body back in the game.

    Before long I'll have things adjusted and accelerate my weight loss. Soon I will be 100lbs down.
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  20. #70
    Senior Member WonderMonkey's Avatar
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    Fifth flat in 14.55 miles! Yeah! It's difficult to justify being on the bike when it costs so much in time lost and money spent to replace a tube every three miles! Both tires blowing out. Before this I haven't had five flats my entire adult life!
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  21. #71
    Senior Member WonderMonkey's Avatar
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    Before my flat I did my first true interval training ride. I warmed up and then hit it has hard as I could for 20 seconds then pedaled a recovery then did 20 more seconds of intervals. Wowzers.... wow. Pain pain pain. I can see that to work up to doing a full one hour of intervals is going to be a tough task. I can always space them further out but I don't know the value of that. I can always do the first 15 minutes of intervals and then 45 minutes of riding then later do more intervals and less just riding, etc.

    I think I will do an hour of riding no matter what and just add more intervals as my fitness improves. If I end up doing sets of intervals/recovery for the entire hour (minus warmup and cool down) I'll just go to 25 seconds for an interval.
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  22. #72
    Captain Big Ring tractorlegs's Avatar
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    WonderMonkey this looks like a great thread - - Next time it's calm around here I'm going to read through it. One of the most interesting features of C&A is that we all have stories and journeys.
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    Tractorlegs no longer participates in Facebook, the Acoustic Guitar Forum, or bikeforums dot net. He can be reached at email mark@markstone.org, or at his website http://markstone.org. There's just too many miles to ride to be sitting at a computer . . .

  23. #73
    Senior Member WonderMonkey's Avatar
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    Quote Originally Posted by tractorlegs View Post
    WonderMonkey this looks like a great thread - - Next time it's calm around here I'm going to read through it. One of the most interesting features of C&A is that we all have stories and journeys.
    I wish I had captured more here. I go back and read it myself and laugh at some of the things that have happened.
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  24. #74
    Senior Member WonderMonkey's Avatar
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    Even though I only did a 15 minute ride yesterday with intervals I can really feel it in my core. I know when I did the intervals I really pounded it in a big gear which means I was pulling with my upper body (to get up to speed) and pushing with everything I had. I TRIED to maintain good spin but I think that's something I'll have to learn to keep focus on. My lungs also feel it today. I know lungs don't get SORE but you know the feeling when you have really pushed it? That's today. Feels good.

    Today I'm going to a bike shop to get my tires/rims situation fixed. Five flats in 15 (14.x) miles is a wee bit much. My wife is going to the shop with me to look at some things so I'll ride the 11 miles home to test everything out. I'll do a relaxing ride to enjoy the day and not worry about pushing it until I get a few miles form home then I'll probably increase a bit.
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  25. #75
    Senior Member MikeRides's Avatar
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    5 flats in 15 miles? Yikes, that does sound like a problem. Before inflating the tube, make sure it's not pinched by the rim all around. I had that problem on my mountain bike, I was blowing out tubes left and right before realizing the problem was with improper installation. Fixed that and up until I moved onto my hybrid I didn't have another flat.
    Want to ride fast? Just ride with a slower group.
    Want to feel like a kid again? Dust off that old bike hanging in your garage!

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