Sept 2009

Accomplishments

Overall this month was a noticeable difference compared to last month concerning longevity on the bike. Riding for 2 hours seemed almost natural to me and overall a great accomplishment. Even though I went only 26.7 miles in 2 hours time, I still felt strong and felt like I have jumped another mile stone in my quest to get back into road racing and riding.

Weigh In Start of the month

– 255lbs
– Massive amount of weight loss in the legs & stomach area
– physical at the doctors  gave me positive marks. Good to be healthy!

Positives

– 80-90 RPM spin for 1hr  on trainer
– Continued to keep my lifestyle & eating habits toward the healthy side.
– 2 hour rides on the bike

September 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
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.

Endurance
Ride the bike or do other aerobic exercise. If you ride, stay on flat-ground or on a trainer. Maintain firm pressure on the pedals but no heavy breathing. If you ride with a partner you should be able to talk in short sentences. 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. 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. Once you have tested your maximum and anaerobic threshold heart rates, all your exercise instructions will include heart rate zones.

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 you 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.

Core Strength and Stretching
Weight lifting is optional. Do three sets of sit ups or crunches until you get a mild burn on each set. If you are enthusiastic, add push-ups, Superman Back Exercises, legs lifts and other core exercises of your own choosing. This would also be a good day for a Pilates or Yoga class.