Sunday, December 30, 2007

rewards of winter riding

Maybe we should put baskets on everyones' bikes.

12.30.07 endurance ride

Good ride today from the Bethlehem park and ride. Mid 30s, overcast. About 35 riders.
Here are the stats:

Andy Guptill (COLAVITA/SUTTER HOME) joined us for the ride before heading to team camp tomorrow. Of course he had been riding all morning already and intended to ride until dark - what are you doing for base miles?

One reason to get a gym membership,

this machine. Of course nothing substitutes for squats with free weights and the leg press sled is good too but this machine really delivers a hellish burn. It mimics a lunge move or step up and really activates all of the quad. Plus you can pile on more weight than is convenient with dumbells or a bar.

We have been pushing one leg at a time, 12-15 reps, 3 sets.

Friday, December 28, 2007

pumping iron?

First off, who's going to the gym right now.

What type of workouts are you doing? What exercises, sets, reps, weight...

I'm trying to get a handle on how everyone's working out in the off season and want to see how people are pushing their weight around.

For instance, James and I have been honing a workout that focuses on muscle hypertrophy, muscular balance, and core strength. A typical workout looks like this:

- 10 minutes on the exercise bike to warm up.

all Exercises 3 sets with 12 reps with muscle failure at the end of set

- Squat rack: 275lbs
- Single leg Hamstring Curl 55lbs
- dumb bell chest press - 30 pound double in each hand.
- Single Leg Seated Squat Machine- 180lbs
- Back Row - 70lbs
- Single Leg Lift - 55 lbs
- Assisted Pull Ups - with 70 lbs aid on the machine
- Assisted Dips - Same 70 pounds aid on the machine
- Lunges - with 30 pound dumb bells in each hand

- stability ball crunches - 3 sets x 15 reps with butt balanced on top of the ball, feet flat on the floor and knees at 90 degrees. Bring chest from horizontal to 45 degrees and back.
- medicine ball 1 - balance on tailbone with feet in the air and knees bent to 45 degrees. take medicine ball and move it side to side between chest and knees. 3 sets times 30
- medicine ball 2 - have partner sit 5 or 6 feet away from you. Balance your on your butt with your feet in the air. throw medicine ball at each other. do it as many times as you can. then rest and do it again. try not to get hit in the face...
- back extensions - 3 x 15
- Leg lifts - 3 x15

That's what I'm doing. James does pretty much the same thing. It takes about 70 minutes total including the warm up on the bike. We don't waste alot of time chatting, and move from machine to machine pretty quick.

Please comment on the plan- what are you doing different, the same, etc. What have I been doing wrong...

I can't guarantee I'll be faster on a bike, but I hope to be so huge I get confused with the governor of california.

Off season training

The spin room - do you have one?

No need for a fan in this room.

Here are a few goals for 2008 that were mentioned at the Cat4 organizational meeting:
Win a JonnyCake race.
Top 10 GC at Syracuse.
Contest the sprint in 5 crits.
Upgrade to Cat3.
Climb with the pack.
Several top 20 finishes.
Podium finish.
Top 10 at Capital Region RR.
Improve TT skills.
Top 3 at Chris Thater.