Workout: 1 Hour Indoor Trainer
Weight: 285.6
Back on the indoor trainer today. First time in a couple of weeks. Felt good to be back on the bike. Did one of my favorite, self created workouts. 10 minute warm-up and then the work. 4 repeats of 6 minute interval with 5 minutes of recovery and then cool down for about 10 minutes. The intervals were done to the song "Kings & Queens" by 30 Seconds to Mars and the recovery was done to "What a Wonderful World" by Israel Kamakawiwo"ole. Two cool songs one tough workout. Didn't quite work quite as hard as I have in the past on this one, but that will come in time.
I am thinking that a good goal for getting back on the bike beyond training rides might be the Tour de Fire 2011 on May 7th. This is one tough ride that has the potential for being very hot at the finish. I did much of this route a little over a year ago and it ended up being 104 at the end of the ride. There is a 60 or 70 mile option and that is what I will be attempting. Definitely not the century ride.I will hopefully get back on the road for training rides in early march which will give me two months off the indoor trainer to get used to the roads again.
Tuesday, November 30, 2010
Monday, November 29, 2010
DAY TWO OF 365
Got another workout in today. 1 hour 5 minutes on the eliptical. Used music and workout from one of my favorite sites, cadencerevolution.com. Today was Cadence Revolution 105. quick warm up and then 5 hills with increasing length and resistance. The first hil was 3 minutes long then it was 3.5 min, 5 min, 7 min, 8 min with 50% recovery in between each hill repeat. Pretty good sweat. I was going to hop on the treadmill but the legs weren't feeling up to it so I passed. That will come later in the week. It's not much of a workout on the treadmill but it helps get a little more time in. Right now it is mostly just walking with a little jog at the end. In a month or so I will probably move to the other gym and use the indoor track to get that time in. Tomorrow is supposed to be an indoor trainer day. 1 hour to 1hour 15min.
Entered a little contest on one of my favorite websites www.fatcyclist.com. It's a simple contest. Weigh yourself today and lose 10 lbs by December 23rd. Not much of a chanllenge if I actually watch what I eat and drink over that time frame. It just serves a s a way to jump start my goal for the next year.9-10 lbs a month.
THIS BOTHERS ME......
The are at least a couple of things that bother me when I am working out at the gym. But the most bothersome of these "crimes" is when I see people on the cardio equipment in the gym and they are more interested in texting or talking to their friends while they are "supposedly" working out. How can you possibly be focusing on your workout while texting. You have to slow down the workout so that you can actually read and type. Please people, focus on why you are actually in the gym.....your friends can survive for an hour while you make yourself healthier. Put the phone away....leave it in the car, lock it in a locker, just don't set it on the machine you are using. I know the excuse is "well that's what I use to listen to music". Buy an IPOD they cost just about nothing. Your fat ass will thank you.
Entered a little contest on one of my favorite websites www.fatcyclist.com. It's a simple contest. Weigh yourself today and lose 10 lbs by December 23rd. Not much of a chanllenge if I actually watch what I eat and drink over that time frame. It just serves a s a way to jump start my goal for the next year.9-10 lbs a month.
THIS BOTHERS ME......
The are at least a couple of things that bother me when I am working out at the gym. But the most bothersome of these "crimes" is when I see people on the cardio equipment in the gym and they are more interested in texting or talking to their friends while they are "supposedly" working out. How can you possibly be focusing on your workout while texting. You have to slow down the workout so that you can actually read and type. Please people, focus on why you are actually in the gym.....your friends can survive for an hour while you make yourself healthier. Put the phone away....leave it in the car, lock it in a locker, just don't set it on the machine you are using. I know the excuse is "well that's what I use to listen to music". Buy an IPOD they cost just about nothing. Your fat ass will thank you.
Sunday, November 28, 2010
DAY ONE - BACK IN THE GYM
Finally got my fat ass back in the gym after taking a week off to get over this pain in the ass cold I have been fighting since last Sunday. Took it pretty easy got in 75 minutes on the stair master at a mid level. One steadily ever- increasing hill. Up the step resistance every 3 minutes for 42 minutes and then did the same every two minutes until I finished the machine limit of 63 minutes and then cooled down for 10 minutes.
The goals for the coming year (before I reach the ripe old, AARP qualified, age of 50) are pretty simple. Get to the gym at least 5 days, and hopefully 6 days, a week for at least one hour. This will hopefully grow to 2-3 hours in the next couple of months. In addition to the gym I will be on the bike using my indoor trainer (I am a cold-weenie) in front of the tv with surround sound and a DVD player.
Hopefully these workout goals will lead to the completion of further achievement related goals. In no particular order:
1. Ride at least one century
2. Run a 5K
3. Run a 10K
4. Run a Half-marathon (definitely late in the year)
5. Ride the Road to the Sun in Glacier National Park, Montana
6. Weigh under 220 lbs (hopefully by summer, that gives me 6 months to achieve this goal)
7. Continue weight loss to be below 200lbs (time line is the end of August, 9 months to lose 85 lbs)
That is only 9 lbs a month or about two pounds per week so it should be doable
That's enough for now, might add more at a later date as things look more doable & achievable. If some goals are reached earlier we will add more goals to keep striving to achieve
I have not placed any time related runs or rides, that is not the goal. The goal is to finish each of these goals not win the races. I will never reach the times I have run in the past . Also when I have strove for time related goals before I become a little workout obsessed and end up getting hurt and having to back off from my workouts.
I know that everything will not go perfect so that is why I have stretched this out over a long period of time. Work will get in the way, life will get in the way, as well as injuries and such. So I will keep going one day at a time and see where it gets me. Follow along and see how it goes. Thanks
The goals for the coming year (before I reach the ripe old, AARP qualified, age of 50) are pretty simple. Get to the gym at least 5 days, and hopefully 6 days, a week for at least one hour. This will hopefully grow to 2-3 hours in the next couple of months. In addition to the gym I will be on the bike using my indoor trainer (I am a cold-weenie) in front of the tv with surround sound and a DVD player.
Hopefully these workout goals will lead to the completion of further achievement related goals. In no particular order:
1. Ride at least one century
2. Run a 5K
3. Run a 10K
4. Run a Half-marathon (definitely late in the year)
5. Ride the Road to the Sun in Glacier National Park, Montana
6. Weigh under 220 lbs (hopefully by summer, that gives me 6 months to achieve this goal)
7. Continue weight loss to be below 200lbs (time line is the end of August, 9 months to lose 85 lbs)
That is only 9 lbs a month or about two pounds per week so it should be doable
That's enough for now, might add more at a later date as things look more doable & achievable. If some goals are reached earlier we will add more goals to keep striving to achieve
I have not placed any time related runs or rides, that is not the goal. The goal is to finish each of these goals not win the races. I will never reach the times I have run in the past . Also when I have strove for time related goals before I become a little workout obsessed and end up getting hurt and having to back off from my workouts.
I know that everything will not go perfect so that is why I have stretched this out over a long period of time. Work will get in the way, life will get in the way, as well as injuries and such. So I will keep going one day at a time and see where it gets me. Follow along and see how it goes. Thanks
Friday, November 26, 2010
SOME DAYS YOUR ARE ONE DAY OLDER, OTHER DAYS YOU ARE ONE YEAR OLDER
Happy Birthday to me. Today I turned 49. I don't feel that old. Okay some days I do. But I don't feel, or feel that I look like many other people I see who are my age. There are days where the stress of living in these economic times really feel as though they are taking their toll, mentally and physically. I using the next year to get my life back in shape. Physically, Mentally, & Fiscally. I may have to take a few steps backwards to get to a point where I can start to refill the hole that I have created, but I intend on improving all aspects of my life over the coming year. I have a motto "BE Better Everyday" and I haven't been living up to it lately but I am going to do my best to adhere to that thought. I don't say I will succeed everyday. But as I have heard from a few coaches in the past "if you are going to fail make sure that you give it 100% when you do so, you might be surprised at the outcome". So Happy Birthday to me and good luck over the next year.
Day One
I just created this site and did not intend on having much to write about. I started this tonite after reading some of the posts by a fellow cyclist (Steve Patchin) and it got me interested in just how this process works.
Just a few notes about me. I am an overworked, underpaid, overweight everyday citizen who has, and is, experiencing many of the financial and employment downfalls that have beset many others in our country. Some days are tougher than others. Sometimes it's just a struggle to get through these days (that sounds a lot darker than it was meant). Thankfully there are friends and family out there that make it easier. Sometimes we just need to talk to friends that have been thru some of the same things that I am experiencing to realize that it will be okay.....eventually.
I was trying to get my workouts back in order so that at least something was going the way that I want it to but this week I have been stricken by the cold bug and have had to take a few days off to get better. Unfortunately being sick does not stop me from wanting to eat, it only stops me from going to the gym or getting on the trainer.
I want to get more consistent with my workouts and cycling so that next year I can enjoy some of the longer planned rides and runs that happen in Las Vegas. I also would like to take a few trips to enjoy some longer rides in other areas of the country.....the one that most comes to mind is "The Road To The Sun" in Glacier National Park, Montana. It's not a particularly long ride (50 miles) but it is in a beautiful place and has some serious climbing. Let's see if I get to these places this year...either way I am going to continue to train as though I was going to get there and see where the chips fall.
Just a few notes about me. I am an overworked, underpaid, overweight everyday citizen who has, and is, experiencing many of the financial and employment downfalls that have beset many others in our country. Some days are tougher than others. Sometimes it's just a struggle to get through these days (that sounds a lot darker than it was meant). Thankfully there are friends and family out there that make it easier. Sometimes we just need to talk to friends that have been thru some of the same things that I am experiencing to realize that it will be okay.....eventually.
I was trying to get my workouts back in order so that at least something was going the way that I want it to but this week I have been stricken by the cold bug and have had to take a few days off to get better. Unfortunately being sick does not stop me from wanting to eat, it only stops me from going to the gym or getting on the trainer.
I want to get more consistent with my workouts and cycling so that next year I can enjoy some of the longer planned rides and runs that happen in Las Vegas. I also would like to take a few trips to enjoy some longer rides in other areas of the country.....the one that most comes to mind is "The Road To The Sun" in Glacier National Park, Montana. It's not a particularly long ride (50 miles) but it is in a beautiful place and has some serious climbing. Let's see if I get to these places this year...either way I am going to continue to train as though I was going to get there and see where the chips fall.
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