Me Legs!!!!!!!!

Well now, me thinks this weight work and plyometric jumps has destroyed me legs! My goal of 60 miles per day has foundered. Combination of cold, windy weather in conjunction with legs that ache has made for quite the difficult rides. I could only do 40 today, with 2145 feet of climbing, 500 of which came in the first 4 miles, all of it short but steep (Garmin says 14 to 16% grades). After that warm-up, riding into a fierce head wind, me legs were on fire. It's interesting as I felt the limiting factor, even when I pushed the pace was the pain or fire in me legs versus anerobic debt. Then again, my max heart rate for the day was only 166, so as you can tell, I did not push. Again, tough day, elevation change on the garmin graph was kinda cool.

Headed to Munich x-mas day, then Amsterdam on new years eve, might not train that day!

Calling all MTBers!

Alright, here's the deal, the Perry Roubaix, as in Perry Georgia, is the weekend of March 12. So for all your mountain bikers, come out and do this ride, fight your way in the pack, we'll BW to move people out of the way and then BC will bring the freight train!

Seriously, I hope you guys take a look at this and consider doing it. Has several miles of dirt road on each lap, so you'll get your fill of that, the rest of the time just sit in and hang on.

So, training is going so so, my back injury kind mellowed out last week, so I did the weight/plyometric workout last week with what I thought were good results. Yesterday, I went back in and since I have forsworn squats, went realllllllllll heavy on the leg press. Did four sets on the leg press with the box immediately following each set, did extensions and leg curls and then on the way to the airport, my back quasi seized. Flew to DC by way of Florida, spent the night and just flew back. Having trouble picking up my back pack so I may have a problem. We'll see after I get off the trainer about an hour and a half from now. It's supposed to be mid fifties tomorrow and Thursday and they are my days off, so my goal is 60 miles each day. That's a slow 60 miles, so figure somewhere around 3:20 to 3:30 on the bike. Most of my time on the spin bike or trainer has been spent keeping the heart rate at the top end of the aerobic level, with occasional 2 to 5 minute runs as hard as I can go. But the total of each time on the trainer has not been over an hour and a half so my weekly totals are not that high. I have focused on power working on my cadence ( actually think I spin too high a cadence). Between traveling, cold weather, back pains, chores and such it's been a struggle to maintain a consistent schedule of training.

Perry Roubaix is an Omnium with a TT and a circuit race which you guys probably won't want to do but I plan on it. It's not that far from Tallahassee, has unique road course so you guys should come up and do it. I am planning on racing the following weekend as well. There is a an Omnium 10 miles from my house so I gotta do it. I have already asked for weekends off for those two. After that there is a Wednesday night Crit series I am hoping to do as well as a few other races. You guys come up and do the Perry and I will race the BUMP. Fair Deal?

I may have rui'nt myself!

So, yesterday I decided to get my leg workout in, my back was tight to begin with I think from the 7 hour walk in Rome. But a good warm-up later and I am under the squat rack, two cadillacs a side, thento the jump box. ON the third set, something went terribly wrong. For the last few months, I have been dealing with a Sacrum Iliac joint problem on my left side, (imagine feeling a knife stab you about two incehs left of your spine, not to mention the pain radiating down to behind the lft knee), but I have just been working through it.b(Rule #5) style. Well I cured that problem yesterday on my third set, or rather I exchanged that for an excruciating pain in my right lower back. After about 15 minutes< I decided I better figure some way to get dressed and head to the chiropractor. It was funny, I could not carry my bag, could barely walk and thought Oh man I have to go to the range this week, fight on Wednesday PT test on thursday, some kinda fitness challenge on Friday and then drive to Tally for the Dirty. All this was in jeopardy last night, but today, the pain in my SI joint is back, my right side is sore, but I can walk, run if I need to and hopfeully baring a recurrence, will be there on Saturday. I think leg presses rather than squats for me from now on, that was major frightening. Dr, says do Yoga, so thats gonna be my new thing. Now I am going to go watch American Flyers which Deb got me for Hannaka!

So, will cross tires fit on the GT?

Anybody got some used, smaller size cross tires? I figure I will borrow the GT from my dad versus putting the Pinarello on that much dirt. I checked it out this past weekend and the GT is fairly tight too so I am not sure cross tires will fit in the frame. I have a pass to go to the Dirty Ron, just need to decide whether to come in Friday night or Saturday morning.

I do have training next week which is going to include my PT test, a team fitness challenge, two days at the range and two days of fighting, so I'm not sure what kind of shape I'll be in for the Dirty Ron. If my little brother comes, we should make him a shirt to wear with the Logo, "I got dropped" across the chest, cause I think he would be. Message for WB, stay on that trainer dude, if you can stand the torture of it, you should come out much faster, you just won't be able to turn and you can reaffirm your name of Wrecking Ball! BW, get on the 17 day diet so that you can open up a can on everyone in the spring, in other words, put away the baked goods! Dude you have so much talent, ya just need to cut weight! Cuz, do you actually ride anymore or just do insanity in the living room while parenting? Then go out in the garage and look at your bikes?
Silk, anyone who can get so far ahead in a race that they take a break in the woods to allow their heart to reset is just a freak and I can't mess with you! JimGod, you're my hero! The quiet stud! Mingo, get some skinny tires, we are now in the upper forties category! RonD, glad to hear your green card got renewed, otherwise communicating with you might affectt my security clearance. Hey, what about the Eyetalian Stallion, yeah the Mackeral, aka pimp daddy, is he coming to the Dirty? Darien, please ride a bike with gears if you do the Dirty, even if you don't shift one time! It's humbling to ride with someone on a single speed. Kinda like the days of struggling up a road while BobGod wheelies up it beside you while talking in a normal voice!
Little Ball, Zach, you know your role in the Dirty, you young studs should be up front pulling us around!

Well, got to get on the trainer now before I head to Rome Italy where I will get sick tommorrow on Gelato, Expresso, Proscuitto and other O's.

My Legs Hurt and the cat walked in the paint

No really, a can of paint spilled in the garage yesterday and at least one cat and one possum walked into and then all over the garage. I now have an art deco floor!

So, I've been riding, quite a bit actually. I excuse Terry for not being able to ride with me this past Saturday and Cuz since he was called out of town, but the rest of you have missed an opportnity to drop me again. I did the airport ride again this Sunday, for those not familiar, let me know and I will try and post a link. It's a road ride, very fast with two options, a 42 and a 70 miler. So far I stayed with the 42 and this past Saturday remembered what Friel said about group riding, so I got up front and rotated through for the last hour. Garmin says above on 160 for that last hour, It hurt, bad.

Yesterday I did legs, so ya'll try this workout, it's supposed to help with power and sprinting. 30 minute wamup on the trainer, squats 6@ 225 then immediately 10 plyometric jumps on to a 24 inch box. Did three sets of that, then three sets of leg presses for 6 at 450 followed by another 10 jumps on the 24 inch box after each squat set. Finished off with three sets of single leg extensions and three sets of single leg curls. My legs hurt and I have no idea how the trainer is going to be this afternoon. Headed to Rome tomorrow, time for expresso, gelato and vino!

Can anyone give me more info regarding the Dirty Ron? I have the 8th off and am ready for you guys to beat me up on the long ride.

Hey guys, Keith's been riding!