Nov 2009

Accomplishments

This was a very hard month for me. Personal stress overwhelmed my ability to train. My main accomplishment for this month is to maintain weight and eat good during this rough time.

Weigh In Start of the month

– 230lbs
– Continue to work on meal plan. Eat more fruit, vegetables, & whole grains

Positives

– Was able to maintain good eating habits

November included the following training methods

Day Off
Just That: a day completely off from stress and exercise! Put your legs up or get a massage.

Rest Day
Do 20 – 30 minutes of the aerobic exercise of your choice (swimming, walking, skating, spinning on level
ground…) at a very easy pace. Once you have tested your maximum and anaerobic threshold heart rates, all
your exercise instructions will include heart rate zones.
Spin and Push Endurance
Ride the bike. Maintain firm pressure on the pedals but no heavy breathing. You should have enough breath to
sing or orate loudly. Make the total exercise close to the time shown. If you get tired just slow down and finish
the time. Don’t push hard if you are tired. On Spin days keep your pedal cadence over 90 rpm. If this is difficult,
just ride one gear easier than the most comfortable gear. Over a period of a few weeks or a month your
comfortable cadence will increase. On Big Gear days, choose gear that keeps your cadence close to but above
70 rpm. Once you have tested your maximum and anaerobic threshold heart rates, all your exercise
instructions will include heart rate zones.
Flat and Hilly Moderate Intervals
Warm up by riding 20-30 minutes with very light pressure on the pedals and breathing gentle enough that you
can sing.Then do three intervals of 12 minutes with firm pressure on the pedals but no heavy breathing. You
should be able to talk but not sing. You should feel like you could do a half hour or more at this pace, but not go
all day. Recover between intervals for 5 minutes with light pressure on the pedals, turning them over but not
really pushing on them. Breathing should be relaxed enough to allow singing. Cool down as you spin home
easily for at least 10-15 minutes at a very relaxed pace. Do Flat intervals someplace where you can maintain a
cadence of 90 rpm in zone. For Hilly intervals, mix standing and seated climbing with a cadence over 70 rpm. If
you must do the Hilly Intervals on an indoor trainer, put several phone books under the front wheel to simulate a
climbing position.
Hard Intervals
Warm up at least 30 minutes with at a pretty mellow pace. Then do up to six intervals of 2 minutes with an effort
that gets you breathing just hard enough that you can no longer comfortably talk, but no harder. Recover
between intervals for 3 minutes at an easy pace. Jump to get to interval speed. If you feel tired or slower than
normal for the effort, you are done for the day: proceed to the cool-down. Threhsold is the pace that just gets
your breathing up and a hint of burning feeling in the legs. Do your inervals near your threshold.Cool down
should be at least 20 minutes at an easy pace. Maintain 90-110 rpm during flat intervals. For Hilly intervals, mix
standing and seated climbing with a cadence up to 100 rpm but always over 70 rpm. Recover downhill. Do the
intervals in an aerodynamic position. Include turns or downhills if you can maintain the effort. If you are going to
use aerobars, do some of the intervals on them. If you are able to do all six intervals in one session, make the
intervals longer in the next and later sessions. Add two minutes to the intervals and three minutes to the rests. If
you are able to do six of these longer intervals, extend them again.

Buddy Ride
Buddy Ride: Ride your own pace by yourself or with a few friends. Be willing to breathe hard a little bit, but
back off if find yourself breathing really hard. It will take a few weeks or a month to figure out who you can ride
with comfortably. Don’t worry about heart rate.

Tune Up
Warm up 20-30 minutes at an easy pace. Then do one interval of five minutes at a pace that just raises your breathing a little bit above resting. Finally cool down with at least 15 minutes of easy spinning.

Core Strength and Stretching

Do three sets of crunches or situps and three sets of pushups. On each set, continue just until you begin to feel a mild burn. Mix side-to-side and straight forward abdominal exercises. Use a variety of hand positions for push ups.