WonderMonkey's Bike Workout Thread
09-02-14, 10:24 AM
#251
Senior Member
Hey, WonderMonkey.
I was awake early yesterday and saw this post on your workouts. I started to relate to how you started out with short rides and trying to get back in shape. In fact, I read all of the posts through all of the pages. I am impressed with your attitude, determination, and the progress you have made.
In the early 90's I began bicycling to supplement my running routine because of the toll on my hips and knees. I've always enjoyed bicycling and found I was bicycling for exercise much more than running and the issues I was having with hips and knees improved dramatically.
I am now retired and after many years of no exercise routine I decided I would get back into bicycling in August. I broke out my old hybrid and started riding short distances. My first couple rides were 6 miles, then 8, then 10, and now I'm doing 15 miles.
After reading your post yesterday it motivated me to get out and ride despite the threat of rain (It's always raining in Northeast Ohio this year) and I rode 15.38 miles in an hour and 17 minutes for an average of 11.8 miles per hour. I purchased a new bike on 8/18/2014 to replace my old hybrid and I'm currently at 92 miles on the odometer. I'd like to get out again today to break the 100 mile mark on the new bike and the forecast is (you guessed it), 60% chance of rain.
This is my first post on this website. I just registered this morning so I could add a post to your thread so I could say thank you for taking the time to post your progress and the interesting details along the way.
Oh, by the way, I'm in the process of checking out the products you mentioned to see if Nighttime Recovery can help an old man out.
By the way, my name is Mike so the name is growing.
Keep on pedaling WonderMonkey.
I was awake early yesterday and saw this post on your workouts. I started to relate to how you started out with short rides and trying to get back in shape. In fact, I read all of the posts through all of the pages. I am impressed with your attitude, determination, and the progress you have made.
In the early 90's I began bicycling to supplement my running routine because of the toll on my hips and knees. I've always enjoyed bicycling and found I was bicycling for exercise much more than running and the issues I was having with hips and knees improved dramatically.
I am now retired and after many years of no exercise routine I decided I would get back into bicycling in August. I broke out my old hybrid and started riding short distances. My first couple rides were 6 miles, then 8, then 10, and now I'm doing 15 miles.
After reading your post yesterday it motivated me to get out and ride despite the threat of rain (It's always raining in Northeast Ohio this year) and I rode 15.38 miles in an hour and 17 minutes for an average of 11.8 miles per hour. I purchased a new bike on 8/18/2014 to replace my old hybrid and I'm currently at 92 miles on the odometer. I'd like to get out again today to break the 100 mile mark on the new bike and the forecast is (you guessed it), 60% chance of rain.
This is my first post on this website. I just registered this morning so I could add a post to your thread so I could say thank you for taking the time to post your progress and the interesting details along the way.
Oh, by the way, I'm in the process of checking out the products you mentioned to see if Nighttime Recovery can help an old man out.
By the way, my name is Mike so the name is growing.
Keep on pedaling WonderMonkey.
Other Mike Here...
Born and raised in Central NY, Learned the awesomeness of good rain gear.
The breathable stuff it amazing and doubles as emergency layers when the cold hits unexpectedly... The unbreathable but properly vented is fantastic when necessary. I have an REI clone of the showers pass, it's pretty good for the price. Don't forget hands and feet!
I'm gearing up ahead of time this year due my odd for cyclist sizes...
Last year lost a ton of the winter not finding cold weather boots that fit.
Was drooling for a Gore Bike Wear jacket, but they don;'t make it sized large enough. Cycling Apparel, Bike Shorts, Bib Shorts, Bike Jerseys by Aero Tech Designs came to the rescue with an almost as nice at half the price that fits!
09-03-14, 07:21 AM
#252
Senior Member
Thread Starter
It is now September. Today I am going to commute home (drove in) and hope to take my preferred route home. My preferred route goes along a river and at times the rain (river rises, oh lordy!) brings a layer of slick mud to the path. It rained yesterday but I don't know if the river rose out of its banks (oh lordy!).
My goal for the month is 300 miles. It will be tough because I typically do shorter, more intense (in my mind) rides during the week. It takes quite a few of them to build to 300 miles (20 of them if I take the longer lunch ride of 15 miles). If I do a few commutes and a longer ride here and there I may get to 300.
More important than the 300 miles is if I just get out for a ride three (or more) times a week. That will help keep the consistency and habit going and all things flow from that. If I try to make everything an epic outing then before you know it weeks will have passed while I'm waiting for things to line up.
A few weeks ago I started to add resistance training in the mornings. I hesitate to say "weight lifting" as that gives many people specific ideas. I'm lifting to correct imbalances, fill in gaps and generally adding a bit of muscle to raise my resting metabolism. I also enjoy the variety of the exercise and it keeps being on the bike fresh. As the last two weeks have progressed I've upped the reps, weight and intensity of each exercise. I'm doing this slowly to give my connective tissue time to adjust as well as the muscles themselves. We all know the feeling of overdoing it and being so sore you can't function. I'm not yet at the point where I can go "full out" but I'm close.
The resistance training is something I'll increase as the weather turns colder. My hope is that next year as it gets warmer I'll still keep it going even if just to maintain.
So... September is here. Life gets busy. I'm going to find time to work on the "me" as I've been doing for a while and will continue down the path of health and wellness.
My goal for the month is 300 miles. It will be tough because I typically do shorter, more intense (in my mind) rides during the week. It takes quite a few of them to build to 300 miles (20 of them if I take the longer lunch ride of 15 miles). If I do a few commutes and a longer ride here and there I may get to 300.
More important than the 300 miles is if I just get out for a ride three (or more) times a week. That will help keep the consistency and habit going and all things flow from that. If I try to make everything an epic outing then before you know it weeks will have passed while I'm waiting for things to line up.
A few weeks ago I started to add resistance training in the mornings. I hesitate to say "weight lifting" as that gives many people specific ideas. I'm lifting to correct imbalances, fill in gaps and generally adding a bit of muscle to raise my resting metabolism. I also enjoy the variety of the exercise and it keeps being on the bike fresh. As the last two weeks have progressed I've upped the reps, weight and intensity of each exercise. I'm doing this slowly to give my connective tissue time to adjust as well as the muscles themselves. We all know the feeling of overdoing it and being so sore you can't function. I'm not yet at the point where I can go "full out" but I'm close.
The resistance training is something I'll increase as the weather turns colder. My hope is that next year as it gets warmer I'll still keep it going even if just to maintain.
So... September is here. Life gets busy. I'm going to find time to work on the "me" as I've been doing for a while and will continue down the path of health and wellness.
Last edited by WonderMonkey; 09-03-14 at 11:10 AM.
09-04-14, 07:34 AM
#253
Senior Member
How was the ride home?
River rise?
How's your Raleigh on crud covered surfaces?
Then of course, how was the ride in?
River rise?
How's your Raleigh on crud covered surfaces?
Then of course, how was the ride in?
Last edited by Null66; 09-04-14 at 07:56 AM.
09-05-14, 09:29 AM
#254
Senior Member
Thread Starter
We have a few rivers going through Dayton, OH (a city I pass through on my way home) and in certain areas the bike path is down near the water. When it rains over a certain amount the river covers the path and leaves a layer of slick river mud. It takes time for that to dry up to where I'll get on it and then in time it goes away. At times the city comes along with a brush thing and helps it along.
My Raleigh does NOT do well on the crud covered surfaces due to the narrow and slick tires. Also an issue is the crud comes up and collects around the brakes and before long it's a pain to clean.
If just makes "poor me" sense that my preferred route is also the one that I have to avoid the most due to the areas near the river. Why couldn't the sucky route be the one and the one I like always be open?
09-06-14, 03:27 PM
#255
Senior Member
Thread Starter
Did a few rides but this morning work up at 5 am and met a biking buddy at 5:30 am to do just below 25 miles. I didn't push myself as he hasn't been out much I wanted to make sure he was comfortable. Nice little morning ride.
09-07-14, 04:41 PM
#256
Senior Member
Thread Starter
Going to try and do as many miles as I can this week to prepare for an after work 75 miler on Friday. I don't know when it is right to "taper off" but I'll do all I can Monday and Tuesday and then see how I feel for a medium ride on Wednesday. Thursday off then ride Friday. There is a chance we move the 75 miler to Saturday so if that is the case I'll just do one more day of long rides. In theory I'll get 50 miles on on Monday and another on Tuesday but that is all around a busy schedule. Not sure how I'll do it and be able to time it all up.
09-07-14, 05:15 PM
#257
Senior Member
Thread Starter
Weight is continuing to steadily drop with no loss of energy. Occasionally I'll over-eat to make sure I'm recovered but as I continue to dial in that will be reduced.
09-07-14, 06:38 PM
#258
Senior Member
Going to try and do as many miles as I can this week to prepare for an after work 75 miler on Friday. I don't know when it is right to "taper off" but I'll do all I can Monday and Tuesday and then see how I feel for a medium ride on Wednesday. Thursday off then ride Friday. There is a chance we move the 75 miler to Saturday so if that is the case I'll just do one more day of long rides. In theory I'll get 50 miles on on Monday and another on Tuesday but that is all around a busy schedule. Not sure how I'll do it and be able to time it all up.
09-07-14, 10:22 PM
#259
Senior Member
Thread Starter
However..... My goal is to do one 50 mile or more ride a week. If I can do that it won't take long before I can make a judgement on doing a 100 miler. I don't want to do 100 miles just to hit a number (I did that last year) but I DO want to do a 100 miler if I can reasonably finish. I don't mind being in a bit of pain but not the last 25 miles worth.
09-08-14, 07:36 AM
#260
Senior Member
I may if I feel I've put in the miles. I'm riding more this year but shorter distances. Doing the intervals, etc. for caloric burn. What has suffered is being able to do 75 miles or more and my rump being able to handle it. My legs can because those intense hour and two hour workouts really help but the strain of being on the bike (shoulders, rump, etc) isn't where it should be.
However..... My goal is to do one 50 mile or more ride a week. If I can do that it won't take long before I can make a judgement on doing a 100 miler. I don't want to do 100 miles just to hit a number (I did that last year) but I DO want to do a 100 miler if I can reasonably finish. I don't mind being in a bit of pain but not the last 25 miles worth.
However..... My goal is to do one 50 mile or more ride a week. If I can do that it won't take long before I can make a judgement on doing a 100 miler. I don't want to do 100 miles just to hit a number (I did that last year) but I DO want to do a 100 miler if I can reasonably finish. I don't mind being in a bit of pain but not the last 25 miles worth.
VERY WISE!
Is your bike fit dialed in? Gloves and such gear in place?
My riding position has been telling me, I need to spend quality time with the ab wheel.
09-08-14, 08:00 AM
#261
Senior Member
Thread Starter
Excellent! Good plan, avoid starvation mode as well as the feeling of being denied... Worked out that was for me, (not planned in the least)... But will try to follow your lead. Are you doing formal "cheat" day like per week, or based upon how you feel?
VERY WISE!
Is your bike fit dialed in? Gloves and such gear in place?
My riding position has been telling me, I need to spend quality time with the ab wheel.
VERY WISE!
Is your bike fit dialed in? Gloves and such gear in place?
My riding position has been telling me, I need to spend quality time with the ab wheel.
Bike Fit: I made a recent adjustment based on some knee pain and then an article that I read that walked me through exactly what I was experiencing and the pain I would feel.... and did. I am trying to get hold of a recommended fitter to get things done right. I don't ride an incredible amount compared to many but I ride enough to make sure things are right, to include cleat placement and angle. I have gloves but I'm due for another pair as mine are several years old and I feel they don't offer much padding.
I certainly need to work on my core as well.
09-08-14, 12:46 PM
#262
Senior Member
Thread Starter
20.38 miles at lunch today. My body is very warm right now which tells me my metabolism is elevated. I did my post-workout nutrition to help the recovery process begin and then ate a nice chicken salad. In about 1.5 hours I'll have two boiled eggs to keep everything moving (recovery, metabolism).
One thing I know about me is that if I do too much of something I get tired of it. On the way back on today's ride I started to get tired of being on the bike. I don't want that as I really do enjoy it. I'm going to do some elliptical tonight why watching some football and then take tomorrow off the bike.
On Wednesday a co-worker of mine and I are going to bike about 20 miles away and camp then get up on Thursday morning and bike back into work in time to take a shower and start the day. Should be fun.
One thing I know about me is that if I do too much of something I get tired of it. On the way back on today's ride I started to get tired of being on the bike. I don't want that as I really do enjoy it. I'm going to do some elliptical tonight why watching some football and then take tomorrow off the bike.
On Wednesday a co-worker of mine and I are going to bike about 20 miles away and camp then get up on Thursday morning and bike back into work in time to take a shower and start the day. Should be fun.
09-10-14, 07:10 AM
#263
Senior Member
20.38 miles at lunch today. My body is very warm right now which tells me my metabolism is elevated. I did my post-workout nutrition to help the recovery process begin and then ate a nice chicken salad. In about 1.5 hours I'll have two boiled eggs to keep everything moving (recovery, metabolism).
One thing I know about me is that if I do too much of something I get tired of it. On the way back on today's ride I started to get tired of being on the bike. I don't want that as I really do enjoy it. I'm going to do some elliptical tonight why watching some football and then take tomorrow off the bike.
On Wednesday a co-worker of mine and I are going to bike about 20 miles away and camp then get up on Thursday morning and bike back into work in time to take a shower and start the day. Should be fun.
One thing I know about me is that if I do too much of something I get tired of it. On the way back on today's ride I started to get tired of being on the bike. I don't want that as I really do enjoy it. I'm going to do some elliptical tonight why watching some football and then take tomorrow off the bike.
On Wednesday a co-worker of mine and I are going to bike about 20 miles away and camp then get up on Thursday morning and bike back into work in time to take a shower and start the day. Should be fun.
Picts please...
09-10-14, 07:57 AM
#264
Senior Member
Thread Starter
09-10-14, 09:56 AM
#265
Senior Member
09-10-14, 11:09 AM
#266
Senior Member
Thread Starter
If we didn't have to bike back into work the next morning we wouldn't worry about it. My concern is that we get at the campsite and then something delays us getting out and on the road. We can be late a bit as he is in my group but I don't want to create a "Oh it's ok to be late as long as you are with ...." situation.
09-11-14, 05:27 PM
#267
Senior Member
Thread Starter
Rode 24.x miles with full pack and pre-storm wind to a campground. Hammock camped for the evening and rode 24.x miles (slight wind) back in time to shower and be at work.
Hauling a full pack on my back was interesting. I've pulled this pack on my Burley Travoy but having it on my back really worked my lower back and hips. My shoulders and therefore hands felt it as well.
I'm tired but it was fun.
Hauling a full pack on my back was interesting. I've pulled this pack on my Burley Travoy but having it on my back really worked my lower back and hips. My shoulders and therefore hands felt it as well.
I'm tired but it was fun.
09-12-14, 06:57 AM
#268
Senior Member
Thread Starter
Comfortably brought my belt in a notch today. I've been testing this a bit over the last week and it didn't feel right just yet. Today it felt good and assuming I can stick with it that notch well be my "new normal".
09-12-14, 07:03 AM
#269
Senior Member
Thread Starter
I am going to participate in Strava's "Eddy Merckx 1969 Challenge", which basically is to ride 700km in 20 days. That is 434.96 (435 ) miles to me. On average that equates to 21.748 miles per day. This seems to be a bit of cream-puff goal to associate Eddy Merckx to but for me it is something that I feel I can do if I bear down.
I have to decided if I am going to do it in big chunks or if I'm going to try and actually do 21.748 miles per day. I think what I'm going to try and accomplish is 25 miles per day which will build a small cushion for days I don't get out. I'm sure in there I'll throw in a longer ride but I would rather have the consistency of getting out.
I have to decided if I am going to do it in big chunks or if I'm going to try and actually do 21.748 miles per day. I think what I'm going to try and accomplish is 25 miles per day which will build a small cushion for days I don't get out. I'm sure in there I'll throw in a longer ride but I would rather have the consistency of getting out.
09-12-14, 06:24 PM
#270
Senior Member
Well, Glad to see you and Mike are leading the charge!
09-14-14, 05:21 PM
#271
Senior Member
Thread Starter
09-14-14, 05:23 PM
#272
Senior Member
Thread Starter
I am going to participate in Strava's "Eddy Merckx 1969 Challenge", which basically is to ride 700km in 20 days. That is 434.96 (435 ) miles to me. On average that equates to 21.748 miles per day. This seems to be a bit of cream-puff goal to associate Eddy Merckx to but for me it is something that I feel I can do if I bear down.
I have to decided if I am going to do it in big chunks or if I'm going to try and actually do 21.748 miles per day. I think what I'm going to try and accomplish is 25 miles per day which will build a small cushion for days I don't get out. I'm sure in there I'll throw in a longer ride but I would rather have the consistency of getting out.
I have to decided if I am going to do it in big chunks or if I'm going to try and actually do 21.748 miles per day. I think what I'm going to try and accomplish is 25 miles per day which will build a small cushion for days I don't get out. I'm sure in there I'll throw in a longer ride but I would rather have the consistency of getting out.
09-14-14, 07:08 PM
#273
Senior Member
Taking a rather aggressive challenge...
Even if you come up short, or your start is delayed, you're still way ahead!
Even if you come up short, or your start is delayed, you're still way ahead!
09-15-14, 07:49 AM
#274
Senior Member
Thread Starter
09-15-14, 08:16 AM
#275
Senior Member
Thread Starter
No riding this past weekend. Each time I would see a block of time when I could something came up to take it. Sunday morning was going to be a ride but a BIL needed help moving several heavy items. Strained my back and it's iffy now. Heavy and awkward coaches lead to straining things, especially if you have stairs, etc. to negotiate.
Today's ride is going to be one where I don't engage my back much. This means smaller effort, higher spin, etc. No intervals or sprints even if I warm up and feel good. If the high spin workout doesn't do any damage I'll do that until I am ready to apply some power. May be a few days, may be longer. Either way I'm going to test it out today and see how it goes.
After work I've got a one night conference so hopefully sitting in a chair paying attention won't hurt.
Today's ride is going to be one where I don't engage my back much. This means smaller effort, higher spin, etc. No intervals or sprints even if I warm up and feel good. If the high spin workout doesn't do any damage I'll do that until I am ready to apply some power. May be a few days, may be longer. Either way I'm going to test it out today and see how it goes.
After work I've got a one night conference so hopefully sitting in a chair paying attention won't hurt.