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  1. #201
    Senior Member WonderMonkey's Avatar
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    Today is an awesome day to ride. It will be only the second day I'll be out and the wind isn't a major factor. The first day it rained on me.

    I am going to take the long way home for my commute (21.5 miles) and then tack on some at the end to get to 30 miles. This will make my ride back in tomorrow morning a bit physically stressful but I like that. In the morning I'll either take the short or long route depending on how I feel.
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  2. #202
    Senior Member WonderMonkey's Avatar
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    21.04 miles on my commute home today.
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  3. #203
    Senior Member Null66's Avatar
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    Excellent!
    How'd it feel?

    Are there hills on your commute?

  4. #204
    Senior Member WonderMonkey's Avatar
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    Quote Originally Posted by Null66 View Post
    Excellent!
    How'd it feel?

    Are there hills on your commute?
    Some very slight percentage steady includes, a few very small hills and one nasty cliff. I always use that cliff to get to the point of nausea and use the remaining few miles home to keep my heart rate up.
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  5. #205
    Senior Member WonderMonkey's Avatar
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    First time this year I've been on the bike three days in a row. 12.2 miles today.

    I'm behind on my yearly goals but I am getting out more often. I should catch up if I don't become a slacker.

    2013 Miles 1514 2014 Riding Days (March -> Nov) 275
    2014 Goal (2013 x 150%) 2271 Daily Goal (2014 Goal / Riding Days) 8.26
    Date Distance Month MTD 2014 YTD % 2013 Miles % 2014 Goal YTD Pace Goal YTD Pace Delta
    2/22/2014 2.27 February 6.32 2.27 0.15% 0.10% -49.55 51.82
    2/26/2014 4.05 6.32 0.42% 0.28% -16.52 22.84
    3/6/2014 4.64 March 126.14 10.96 0.72% 0.48% 49.55 -38.59
    3/7/2014 3.59 14.55 0.96% 0.64% 57.81 -43.26
    3/14/2014 3.33 17.88 1.18% 0.79% 115.61 -97.73
    3/15/2014 11.12 29 1.92% 1.28% 123.87 -94.87
    3/18/2014 16.27 45.27 2.99% 1.99% 148.65 -103.38
    3/18/2014 12.55 57.82 3.82% 2.55% 148.65 -90.83
    3/22/2014 5.72 63.54 4.20% 2.80% 181.68 -118.14
    3/22/2014 21.82 85.36 5.64% 3.76% 181.68 -96.32
    3/23/2014 20.75 106.11 7.01% 4.67% 189.94 -83.83
    3/28/2014 12.27 118.38 7.82% 5.21% 231.23 -112.85
    3/31/2014 14.08 132.46 8.75% 5.83% 256.00 -123.54
    4/2/2014 15.76 April 86.73 148.22 9.79% 6.53% 272.52 -124.30
    4/4/2014 12.77 160.99 10.63% 7.09% 289.04 -128.05
    4/6/2014 27.59 188.58 12.46% 8.30% 305.55 -116.97
    4/8/2014 16.47 205.05 13.54% 9.03% 322.07 -117.02
    4/21/2014 14.14 219.19 14.48% 9.65% 429.43 -210.24
    5/8/2014 20.97 May 94.14 240.16 15.86% 10.58% 569.81 -329.65
    5/9/2014 14.22 254.38 16.80% 11.20% 578.07 -323.69
    5/13/2014 11.48 265.86 17.56% 11.71% 611.11 -345.25
    5/19/2014 21.04 286.9 18.95% 12.63% 660.65 -373.75
    5/20/2014 14.23 301.13 19.89% 13.26% 668.91 -367.78
    5/21/2014 12.2 313.33 20.70% 13.80% 677.17 -363.84
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  6. #206
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    Wondermonkey I just read your first post and you did just over 3 miles, WOW you have made some great gains. Congrats, keep it up!!!!!!!!!!!!

  7. #207
    Senior Member WonderMonkey's Avatar
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    Quote Originally Posted by Huskysibe View Post
    Wondermonkey I just read your first post and you did just over 3 miles, WOW you have made some great gains. Congrats, keep it up!!!!!!!!!!!!
    Thanks!

    I was just telling someone today that I remember way way back when I was trying (and couldn't stick with it) to ride my bike and I went five miles. At the halfway point I called my wife and was all excited on how far away I was. She was not impressed but she tried to pretend.
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  8. #208
    Senior Member WonderMonkey's Avatar
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    It's fastpitch season which means I am going to have to fight to get in miles. It is easy to let being busy take one away from exercise.

    Went 21 yesterday, 14 today.
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  9. #209
    Senior Member Null66's Avatar
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    Quote Originally Posted by WonderMonkey View Post
    It's fastpitch season which means I am going to have to fight to get in miles. It is easy to let being busy take one away from exercise.

    Went 21 yesterday, 14 today.
    How's it going?

    I've been alternating between GREAT and sucky...
    2 week ago causal century, slow average speed but great for the soul... Also scouted out new ride territory.

    Also a metric with SO in new (beautiful new-ish place to ride) and felt on top of the world. Her first metric since we did the erie canal a couple years back... I didn't realize how much climbing there was because I just felt great...

    Missed 2 commutes due to either life and parenting requirements. BP meds trashed my lungs this week (second try on this particular one)... BP is back in line so after family reunion, have to get back at it...

  10. #210
    Senior Member WonderMonkey's Avatar
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    Our season ended yesterday. My work moved facilities while I was gone so today I'm going into it for the first time to work (I was involved in planning and visited). It is easy to get to a bike path from the new work and there is a shower there. At the old place I showered in some makeshift thing that we rigged up. Also at the new place there is a gym of sorts though I have not looked to see what is in there.

    So.... today I go into work and check things out. Where will I keep my bike? Got to figure that out.
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  11. #211
    Senior Member WonderMonkey's Avatar
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    I've been able to wonder about and the facility has everything needed except indoor storage. I feel fortunate that they have an outdoor rack, showers, etc. so I certainly won't fault not having an indoor area. HOWEVER.... I am going to try and work with our facilities to get something for inside so I can leave my bike here overnight if I want. I'd like to be able to ride at lunch and have one of my bikes already here. If I have to transport my bike into work every day just on a "maybe I'll get to ride...." I don't think I'll do that.
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  12. #212
    Senior Member WonderMonkey's Avatar
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    Got in a nice 10 miler with a friend this evening. His daughter plays travel basketball so our schedules are similar in that both seasons just ended and we are trying to ramp our efforts back up for biking.
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  13. #213
    Senior Member WonderMonkey's Avatar
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    Rode 15.78 miles at lunch.

    This past Monday we moved into our new work facility. This place has a formal workout facility with lockers and showers. It is also easier to get to the bike path. Today I brought in my bike and rode and it felt great. This is really going to help with getting in some miles.


    In about a week I'll start adding in a small routine with weights. Nothing too hard core but I do want to target some imbalances I have.
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  14. #214
    Senior Member WonderMonkey's Avatar
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    Today's ride will be about 13 miles and we are going to add some harder effort sections. Not quite intervals, not quite sprints but just sections where we kick it up a notch or two. My legs are a bit tired from the last few days of riding so this should put a nice hurt on me. Tomorrow is a day off and Saturday is a longer and slower small group (three of us) ride.

    When I stop crying from the pain I'll report back.
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  15. #215
    Senior Member WonderMonkey's Avatar
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    Quote Originally Posted by Null66 View Post
    How's it going?

    I've been alternating between GREAT and sucky...
    2 week ago causal century, slow average speed but great for the soul... Also scouted out new ride territory.

    Also a metric with SO in new (beautiful new-ish place to ride) and felt on top of the world. Her first metric since we did the erie canal a couple years back... I didn't realize how much climbing there was because I just felt great...

    Missed 2 commutes due to either life and parenting requirements. BP meds trashed my lungs this week (second try on this particular one)... BP is back in line so after family reunion, have to get back at it...
    Have you got back at it?
    http://www.280dude.com/
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  16. #216
    Senior Member WonderMonkey's Avatar
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    Wooo that hurt! Did 12.84 miles and did stretches at above average pace, sprints, etc. Got done and I was smoked. The last sprint left me nauseous. Good way to end the week as tomorrow I'm not riding. Saturday is a longer ride, probably 30 miles, maybe a bit more.
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  17. #217
    Senior Member WonderMonkey's Avatar
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    For August ....

    I've got a miles number in my head (and I'll theorize below) but instead I'm going for "number of times on bike". Miles will show up and I'll get more benefit from the consistency rather than large rides to get in the miles.


    My lunch rides are higher intensity. My first work route is no sprinting, etc. and is just a good push pace. My second work route is for sprints/intervals, etc. and is painful. Combine those two and I'll get good benefit from them.

    So.....
    Number of rides = 15 (3x per week while at work, 2 extra on weekends)

    Now to throw in some mileage based off that....
    Work Route 1 (WR1) = 12.84 miles
    Work Route 2 (WR2) = 15.78 miles
    Multiply by number of times performed to get Work Ride Total (WRT)

    12 Work rides this month which gives six each if I alternate.

    (6 x WR1) + (6 x WR2) = WRT
    (6 x 12.84) + (6 x 15.78) = WRT
    77.04 + 94.68 = WRT
    171.72 = WRT

    Weekend Rides are .... rides I do on the weekend. I already know I'm going to be gone for one of the weekends, maybe two of them so I will probably only do two weekend rides.

    I am going to set a Weekend Ride (WER) at 30 miles or more. Two of those give a Weekend Total (WET)
    (2 x WER) = WET
    (2 x 30) = WET
    60 = WET

    Work Ride Total + Weekend Total = Month Total (MT)
    WRT + WET = MT
    171.72 + 60 = MT
    231.72 = MT

    So... I'm not going to focus on the miles but I should end up over 200 for the month.
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  18. #218
    Senior Member WonderMonkey's Avatar
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    30 miler Saturday and a 15 mile "up tempo" ride today (Monday) at lunch.
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  19. #219
    Senior Member WonderMonkey's Avatar
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    12.75 mile sprint workout today. It hurt oh it hurt.
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  20. #220
    Senior Member WonderMonkey's Avatar
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    EAST LANSING, MI—According to a study released Wednesday by doctors at Michigan State University, running for 20 minutes every day was found to be effective in adding several years of soreness to people’s lives. “We found that individuals do not need to exercise very much on a daily basis to increase the number of years they live in dull, aching pain,” lead author Dr. Justin Gallo said of the study, which found that for every 10 minutes spent running per day, subjects could expect to gain an additional year of stiffness and discomfort in their calves, glutes, and thighs. “Even subjects who jog just five to 10 minutes a day are likely to see an appreciable increase in the amount of time they live with radiating hip pain and throbbing in their knees. The real takeaway from our research is that just getting off the couch once a day may be enough to give you one or two more years of clutching at your lower back and wincing.” The study further noted that individuals who engage in strenuous runs of five miles or more every day of the week, regardless of temperature and weather conditions, were able to add, on average, an additional decade of being actively despised by acquaintances, coworkers, and casual onlookers to their lives.

    New Study Finds Running For 20 Minutes Each Day Could Add Years Of Soreness To Life | The Onion - America's Finest News Source
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  21. #221
    Senior Member WonderMonkey's Avatar
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    15.7 miles today. PR's are falling but I'm not necessarily targeting them. It's just a product of only being on these bike trails for two weeks. The PR's will continue to fall here and there for a few more weeks then I'll have to work to beat them, if I care. Which I do.
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  22. #222
    Senior Member Null66's Avatar
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    Quote Originally Posted by WonderMonkey View Post
    Have you got back at it?
    Mostly.

    Missed most weekly mileage targets.
    Last month just shy of 200 miles.
    My SO and riding partner has had some motivation issues. Mostly due to a shoulder injury that riding perpetuates. So we're trying short and fast rides.

    Did get a few rides in with my daughter. She did better than should be expected.

    Last commute was one of those days. Faster then ever and by a lot, even better ride home was faster then on the way there which never happened before.
    Today's on the other hand, was just off. Everything hurt, every hill was twice as high, but then I have been off the bike 10 days, BP meds changed again, and didn't eat enough when I woke up. Lucky to make it into work at a decent time. Dreading the return trip.

    Returning to lifts, things are heavy but didn't loose too much.

    Perversely, I look better than ever!
    Last edited by Null66; 08-07-14 at 07:43 AM.

  23. #223
    Senior Member WonderMonkey's Avatar
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    Quote Originally Posted by Null66 View Post
    Mostly.

    Missed most weekly mileage targets.
    Last month just shy of 200 miles.
    My SO and riding partner has had some motivation issues. Mostly due to a shoulder injury that riding perpetuates. So we're trying short and fast rides.

    Did get a few rides in with my daughter. She did better than should be expected.

    Last commute was one of those days. Faster then ever and by a lot, even better ride home was faster then on the way there which never happened before.
    Today's on the other hand, was just off. Everything hurt, every hill was twice as high, but then I have been off the bike 10 days, BP meds changed again, and didn't eat enough when I woke up. Lucky to make it into work at a decent time. Dreading the return trip.

    Returning to lifts, things are heavy but didn't loose too much.

    Perversely, I look better than ever!
    I've been doing lunch rides, about 1hr 10 min at most. Been doing sprints,intervals, increased pace rides and I think I'm getting a fair benefit out of them. I'm looking at HR monitors so I can learn to get even more out of my rides.

    One of the biggest signs that my fitness is improving is my recovery. I'm not wiped out for days after a sprint workout. My nutrition and recovery products are a big part of that but that also feeds my fitness. One helps the other which helps the other, etc.

    I've got a target of being down 114lbs by Jan 1. I can easily get there if I am focused.
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  24. #224
    Senior Member Null66's Avatar
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    Wow, 114.
    I'm dreading 20...

  25. #225
    Senior Member WonderMonkey's Avatar
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    Quote Originally Posted by Null66 View Post
    Wow, 114.
    I'm dreading 20...
    I found it not that horribly difficult once I stumbled across a few things.
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