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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 04-10-11, 09:44 PM   #1
WonderMonkey
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WonderMonkey's Bike Workout Thread

Like many I'm getting back in the saddle. I'll post what I've done here to give myself a reminder that I need to go do more.

Recently:
Start Time Apr 8, 2011 9:29 PM
Distance 3.33 miles
Duration 20m:27s
Avg Speed 9.8 mph
Max Speed 14.3 mph
Calories 309 kcal

Tonight
Start Time Apr 10, 2011 9:59 PM
Distance 4.41
Duration 24m:53s
Calories 410 kcal
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Old 04-10-11, 10:01 PM   #2
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Right on WonderMonkey
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Old 04-11-11, 09:35 PM   #3
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Tonight I didn't want to go out. I started (for reality's sake) back on the bike last Friday and after a tiring weekend went on Sunday. Tonight (Monday) my legs were a bit dead but I forced myself to go out and at least do a little bit at an easy pace. It's been rainy (which I don't mind) and it is dark so the bike path around the rec center would be a bit slick so I started out easy to get a feel for what puddles were where. After I got that down I got into a good rhythm and ended up with a fair pace for my three laps (4.27 miles). I considered going one more lap but I didn't want to ruin tomorrow's ride. I'm thinking I'd rather be consistent in getting out rather than push too much on one outing.

So... tonight:
Sport Cycling, sport
Start Time Apr 11, 2011 10:54 PM
Distance 4.27 miles
Duration 26m:25s
Avg Speed 9.7 mph
Max Speed 15.0 mph
Calories 396 kcal
Altitude 955 ft / 1026 ft
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Old 04-12-11, 05:04 AM   #4
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Consistency is so much more important than any other aspect of fitness so good call. Don't burn yourself out.
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Old 04-12-11, 05:16 AM   #5
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Consistency is so much more important than any other aspect of fitness so good call. Don't burn yourself out.
+1

Time to add my saying: What you do isn't as important as forming good habits.
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Old 04-12-11, 05:52 AM   #6
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I did not push myself to go further. I let my WANT to go further pull the rest of me along.

I have a desire to be doing a lot more cycling than I am currently in shape for. I've examined the route from my house to a nearby town and back, noting how there is only one place that can really be called a hill.

"I can do this". That's what's in my head. I haven't attempted it, yet. Instead I'm trying to ride that distance along my training routes, doubling back and forth on them to increase the miles.

I'm up to doing 9 miles with average speeds above 10 mph.

I would look to get familiar with a fixed distance route and then watch as your avg speed increases on that route. You might make some changes to bike fit and see how they impact both your speed and your comfort.

You WILL begin to want to do more, not just think "I should".

Leave "I should" back at home. You'll roll further when "I want" is your riding companion.
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Old 04-12-11, 06:52 AM   #7
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Thanks all. I am on a fixed route for now but it is a small loop. Until I get bored with it I'll let my legs tell me when I can increase distance or pace. I'd be happy with averaging around 10mph (I have a mtn bike with Town & Country tires) until I am biking for 1 hr. Then I'll worry about increasing my pace. Funny thing though at times the pace picks itself up because my legs want to. Super! I'll let that happen as it will but I'm only consciously trying to shoot for the 10mph average.

I REALLY like biking at night when it is dark out. Nobody on the path... darkness... I got some tunes playing softly and I just flat out enjoy it.
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Old 04-12-11, 07:32 AM   #8
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I started out easy to get a feel for what puddles were where.
Do you have a light? If not you really should get one as there are a lot of hazards in the that could cause you problems.
Something like http://www.rei.com/webservices/rei/D...:referralID=NAthis is relatively inexpensive and could really save your arse...not to mention allowing others to see you.
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Old 04-12-11, 08:11 AM   #9
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Good suggestion! I do have a light and use it. It isn't bike mounted but it is on my helmet. It is one that usually comes with a strap that fits around your head but I've attached it to my helmet.
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Old 04-13-11, 10:12 AM   #10
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Last night I did not do a ride. As like the night before I felt tired and wasn't looking forward to it. The great thing is that without riding this morning I woke up and my legs felt strong and I'm eager to get out tonight and bust out a great ride.
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Old 04-14-11, 07:45 PM   #11
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Alright tonight I'm going to go out and go until my rump can't take it anymore.


You know.... if one of my buddies at work hear me say the above they laugh until they cried.
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Old 04-14-11, 09:15 PM   #12
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Because of scheduling I didn't bike the last two nights so I decided to push it a bit tonight. I increased both pace and distance which is good.

Sport Cycling, sport
Start Time Apr 14, 2011 10:32 PM
Distance 5.84 miles
Duration 28m:38s
Avg Speed 12.2 mph
Max Speed 19.1 mph
Calories 542 kcal
Altitude 976 ft / 1031 ft

I know if didn't increase my pace I could have stayed in the saddle longer and therefore probably burned a few more burgers but I just felt like pushing. I realize the distance isn't very far by normal standards and won't be near what I'll be doing in a few weeks but for right now it was good.
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Old 04-15-11, 09:24 AM   #13
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Great job, keep it up!
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Old 04-15-11, 10:51 AM   #14
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Thanks MrClyde!
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Old 04-18-11, 12:07 PM   #15
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Tonight's ride will be a bit over 10 miles. To date I have been going across the street to a path around our large sports park and cranking on it. Though not as short it reminds me of a short track race (without the slow strategy) of just peddling hard until you can't go anymore. I think I'm going to go on a longer route, one that is more of a long ride then a head down peddle hard thing. This will achieve me being in the saddle longer and hopefully burning some fat-fuel.

I'll report back later to let you know what a massive failure this idea was.
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Old 04-18-11, 09:17 PM   #16
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Well that hurt. Not an injury hurt but an "over did it ache" that you get when you are still a few miles from home and you know you shouldn't have been as ambitious. But was it the wrong distance? I don't mind aching from pushing myself as long as I am not too sore to function the next couple days. Occasionally setting those goals you probably aren't ready for and then doing them anyway lets you know that it's usually the mind that is holding you back. Or at least it is that way in my case.

So... tonight I went over double (13.20 miles) my most recent longest distance (5.84 miles). In the past I've gone further but in the last 10 years I have not.

I am going to go my short route tomorrow and maybe the next day to make sure I'm not overdoing it. I won't go over the distance I did tonight for a few weeks or at least until my body is convincing me to push on.

Start Time Apr 18, 2011 9:31 PM
Distance 13.20 miles
Duration 1h:25m:00s
Avg Speed 9.3 mph
Max Speed 39.5 mph
Calories 1226 kcal
Altitude 776 ft / 1075 ft
Elevation 519 ft ↑ / 512 ft ↓
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Old 04-24-11, 10:21 PM   #17
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It's been almost a week since I've rode, what's up with that? I've let work and a bit of cold rain stop me. Weak! However tonight's ride was good. I modified my longest route to eliminate a stretch of road that I think I have no business being on (I ride at night) and the results were interesting. Usually on the way back I have to climb the same hill that I went down on the way out. This time what was modified was my "way back" and instead of a long-ish (for me) climb it was a more brutal shorter distance yet same (probably) elevation climb. The results were painful but a good "yeah, push it" kind of pain. This route is also two miles longer but it only took me 3 minutes, 30 seconds of additional time which means I also increased my pace. Yeah for me. woot.

Tomorrow I take my bike in to have it serviced. Hopefully my LBS does a good job.

Start Time Apr 24, 2011 10:27 PM
Distance 15.20 miles
Duration 1h:28m:30s
Avg Speed 10.3 mph
Max Speed 27.0 mph
Calories 1412 kcal
Altitude 619 ft / 1008 ft
Elevation 295 ft ↑ / 339 ft ↓
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Old 04-27-11, 10:09 PM   #18
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Same route as last time but I pushed a bit harder this outing. I averaged .7 mph better than last time even with the crappy wind. My legs are really feeling it right now so next time I may just enjoy the ride instead of pushing to make sure I don't start dreading it.

Start Time Apr 27, 2011 10:30 PM
Distance 15.19 miles
Duration 1h:23m:03s
Avg Speed 11.0 mph
Max Speed 31.1 mph
Calories 1410 kcal
Altitude 746 ft / 1053 ft
Elevation 266 ft ↑ / 202 ft ↓
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Old 05-03-11, 09:03 AM   #19
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5/3/2011

Yesterday we had previously planned on some of us from work meeting up and doing a ride. Only two of actually went. We headed out on a path that we new to me but familiar to the other guy. He has been biking so I was going to be the one that said "OK let's turn around now" to get the desired distance. We went about 1 mile and we hit the first of six spots where water was significantly over the path (I'm in Ohio, it has been raining forever). We went through and it was up the the hub on my wheel. The second spot looked deeper but we decided since there was no current we would just give into the adventure and go on it. This stretch was about 100 yards long and it went from the hub of the wheel to just above the knee. I've never biked through any distance of water before but it is tough. My legs were really feeling it when we emerged and got to normal path. Four more times we hit water and it wasn't just a short distance but rather extended, grit your teeth and keep going type of distances. Brutal. The fourth stretch was up to the stem of my handlebars. I have a larger bike frame so the other guy's handlebars were in the water. The last stretch of water going out was about 3/4 of a mile long and it almost killed me. After that we went about three more miles and turned around to go through it all again. Our legs were already destroyed so it was very challenging to get through it without stopping and only a "we can't stop" attitude got us through. I pushed him and he pushed me. At the end we had that last mile before our vehicles and we went as hard as we could to eek out as much work as we could. When I stopped I couldn't feel my legs. A toe was numb. My mind hurt. We had to walk (walk? I meant shuffle) around the parking lot for a few minutes before our legs would properly work again.

I can honestly say I have not pushed myself physically like that in about 15 years. When we were in the parking lot I figured we deserved a beer so we stopped at a local place that wouldn't mind two nasty and wet bikers and enjoyed a cold one.

Some notes:
- It was difficult to keep on the bike path at times since we couldn't see it. We did a pretty good job of it and only veered off a few times. Usually we could quickly recover but once I had to actually stop and scoot back over.

- While were in the water I saw a few fish splashing about from our disturbance. One was a very large catfish that I think I hit with my front tire.

- My legs are destroyed even today and probably will still be feeling it tomorrow.
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Old 05-03-11, 09:20 AM   #20
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If the water really was that deep, your hubs and bottom bracket were submerged. You might want to keep any eye on them in case they need some lubrication or other maintenance. Not to mention cleaning and re-lubing your chain before it has a chance to form any rust.

Sounds like you were lucky there wasn't a current.

Last edited by CraigB; 05-03-11 at 09:26 AM.
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Old 05-03-11, 09:40 AM   #21
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Wondermonkey, what an adventure!

But don't do that! The trail could have been washed out where you couldn't see.
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Old 05-03-11, 10:12 AM   #22
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If the water really was that deep, your hubs and bottom bracket were submerged. You might want to keep any eye on them in case they need some lubrication or other maintenance. Not to mention cleaning and re-lubing your chain before it has a chance to form any rust.

Sounds like you were lucky there wasn't a current.
Good advice! One thing I have to do is learn how to care for my bike. This forum should help. It turns out that today I took my bike into my LBS for service and I told him what I had done so hopefully it gets taken care of.
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Old 05-03-11, 10:13 AM   #23
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Wondermonkey, what an adventure!

But don't do that! The trail could have been washed out where you couldn't see.
Agreed! Reading the lay of the land there was a fairly low chance of that happening. Good advice though.
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Old 05-03-11, 11:28 AM   #24
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I don't think I'd put my bike through that but sounds like a challenge!!

Some pictures would do great here....
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Old 05-03-11, 11:34 AM   #25
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I don't think I'd put my bike through that but sounds like a challenge!!

Some pictures would do great here....
We didn't take our phone/cameras due to the rain. I've often said I need a water resistant camera to take with me kayaking but I never imagined I'd need one biking.
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