What goes through your head before you get on the trainer/rollers?
Do you have a specific workout planned?
Do you just spin at a certain rpm's?
No plan at all.
There are days when I don't even know what I want to do when I get on the trainer or the rollers.
Your head starts spinning...maybe I'll do and easy spin to recover from yesterday. But yesterday wasn't that hard...at least you'll be spinning your legs. How many times I'm I goin to watch the same "Cake Boss" rerun? ESPN today? How about NCIS? Or...I hate to admit this, take a peak at the stupid spanish soap that my wife watches every night...all I need to do is watch 10 minutes once a week and I know everything that happened during the last week...sick, very sick bordering on insanity. What is it with spanish soaps that eveything is about how deep the cleavage is? I'm sure there's a big male following. Yeah, I know what you are thinking...looks who's talking when he takes a peak once in a while.
Anyway, back to the trainer. Yesterday I got on te trainer and all I could think about was, take it easy you had 2 hard spinning classes yesterday, just watch the game and put in an easy hr. Well, I spun for about 10 minutes and ended up with one of my best workouts this winter season. I did 4 10 minute hill intervals with 4 30sec. and1 minute pick ups in each of the 10 min intervals. I started on the 17 shifting up to 15, 13, 11. After I finished the 4th interval I shifted down one minute at a time until I reached the 19 and spun at 80-95 rpm's for another 10 minutes. In all 1hr 20 minutes for my longest trainer/roller workout so far and I have to say, It was hard but it felt great at the end.
No plan at all, pc of cake, go with the flow.
Monday, January 17, 2011
Friday, January 14, 2011
Coffee
If you like the smell of coffee take a ride with me. Every (well most) M, W, F I get up at 4:30am to workout at home. First thing I do is read the daily devotional and make a pot of coffee, ahhh coffee. After I finish eat breakfast and get ready to leave I pour the rest of the coffee in my "trusty" coffee mug and head for work. Stay with me, it gets better...Most of the time I don't finish all of it and leave the "trusty" coffee mug in the car and when I get home I take it in to get washed. A couple of days ago, wednesday to be exact it was the same routine except when I picked it up it fell on my front seat all over my gloves, scarf, the hoodie I keep in the car in case I have to walk. I'm screaming at myself trying to soak it all up with the gloves the scarf the hoodie, I run in the house, I'm really PO now, my wifes asks what's wrong, I'm still screaming at myself, she doesn't ask again, I run outside with paper towels...the coffee is gone into the depths of the passenger seat. I soaked as much as I could and left the windows down. I threw the "trusty" mug away since I don't need to drink coffee in the morning on my way to work now, all I have to do is take a deep breath and I'm good for the day. Today is Friday and the smell is still there. Who needs air fresheners, just let me take a ride in your car with a "trusty" mug and I'll set you up.
Coffee it does the body good...
Wednesday, January 12, 2011
Buckeye Trail
No mountain bikes on the BT but the hired deer hunters are allowed to tear it to pcs. on their quads.
Doesn't look like they are going slow and taking their time to get to their tree platforms, you be the judge.
Tuesday, January 11, 2011
Bananas
Courtesy of the ToadKing,
A professor at CCNY for a physiological psych class told his class about bananas. He said the expression "going bananas" is from the effects of bananas on the brain.. Read on:
Never, put your banana in the refrigerator!!!
This is interesting.
After reading this, you'll never look at a banana in the same way again.
Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.
Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.
But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.
Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
Anemia : High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
Brain Power: 200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness
Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
Nerves: Bananas are high in B vitamins that help calm the nervous system.
Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.
Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
Temperature control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.
Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance.. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.
Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!
Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!
So, a banana really is a natural remedy for many ills.. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"
PASS IT ON TO YOUR FRIENDS
PS: Bananas must be the reason monkeys are so happy all the time! I will add one here; want a quick shine on our shoes?? Take the INSIDE of the banana skin, and rub directly on the shoe....polish with dry cloth.. Amazing fruit !
A professor at CCNY for a physiological psych class told his class about bananas. He said the expression "going bananas" is from the effects of bananas on the brain.. Read on:
Never, put your banana in the refrigerator!!!
This is interesting.
After reading this, you'll never look at a banana in the same way again.
Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.
Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.
But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.
Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
PMS: Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.
Anemia : High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
Brain Power: 200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.
Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness
Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.
Nerves: Bananas are high in B vitamins that help calm the nervous system.
Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.
Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.
Temperature control: Many other cultures see bananas as a "cooling" fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.
Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance.. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.
Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!
Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!
So, a banana really is a natural remedy for many ills.. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, "A banana a day keeps the doctor away!"
PASS IT ON TO YOUR FRIENDS
PS: Bananas must be the reason monkeys are so happy all the time! I will add one here; want a quick shine on our shoes?? Take the INSIDE of the banana skin, and rub directly on the shoe....polish with dry cloth.. Amazing fruit !
Monday, January 10, 2011
Saturday, January 8, 2011
From Winter to hike to Winter ride
After this mornings hike I went home had something to eat posted pictures of the hike and got ready to go out again for a bike ride. The path had about 2" of fresh fallen snow on it plus lasts nights snow but it was good to ride on. I went up H... hill on my way out and on my way back and it was harder with more snow on the road. The road up the hill is closed for the winter with no cars, great for 1 mile long hill repeats.
Tried riding off road but with a 34x16 gear and so much snow it was slow going.
Winter hike
Up this morning at 6:30 to take the car for an oil change. Came home, the temp gauge said 17 degrees, snow falling, the sun trying to peak through the clouds...time for a hike. Drove down to H... hill and headed out, almost 3 hrs later and close to 5 miles I was happy. Dressed perfect for the weather, didn't get hot or cold, heater packs in the mittens, perfect hike. The hiking trail is close to the highway and this time of the year the noise is louder because there's no vegetation to muffle it, but there's something about a morning winter hike, doesn' matter where that perks you up. Nobody on the trail and my tracks where the first ones to cut the snow and even with the far away low road noise, silence. If you stop long enough to let your heart beat rest, you can almost hear the snow falling.
I hear so many people complain about the weather it's frustrating because they don't try to make the best of it. Yes, I admit it can be depressing once in while even fo me, but let's make the best of it. Look for ways to have fun and enjoy it and I'll guarantee you before you know it, spring is here. That's why I'm going out again in a couple of hrs to ride my bike for as long as I can stand it.
I hear so many people complain about the weather it's frustrating because they don't try to make the best of it. Yes, I admit it can be depressing once in while even fo me, but let's make the best of it. Look for ways to have fun and enjoy it and I'll guarantee you before you know it, spring is here. That's why I'm going out again in a couple of hrs to ride my bike for as long as I can stand it.
A squirrel ran from one end to the other on a down tree
Thursday, January 6, 2011
Tuesday, January 4, 2011
Not the time to get sick.
With less than 4 weeks to participate in La Vuelta I'm starting to get sick. It feel like a sinus attack coming.
I felt sick Sunday when I got home from church and decided to stay in instead of going out in 25 degree weather. Yesterday while most everybody went back to work, I had a day off since the place I work for gave us Friday and Monday off, I went out for a couple of hrs. The couple of hrs turned into 3hrs with head winds coming back once again. Still, this time of the year going to the boat docks in Rocky River and back is my favorite ride. The bike path for the most part is void of people. Yesterday I only had to say passing 5 times in a little under 40 miles. With 3 miles to go I could see trouble brewing ahead when I saw a group of "seniors" about 15 of them, walking on the path. I started saying "passing" way way back and nobody was moving. I started thinking, is it going to be the "cane mutiny" again. thankfully once I was 5 feet behind them they finally heard me and moved out of the way with no complains. Last year I almost got "caned" to death until the sweet ladies told the "old timers" to turn the hearing aids up. Even with events like that and people walking their dogs, I prefer to ride the path on my single speed. I never ride the parkway road north anyway, drivers are stupid on that part of the park.
Anyways, like I was saying, is not time to get sick, so I'm taking this week easy and crank it up again next week. Lots of Airborne
It has worked before, hopefully it'll work again.
Here's some pictures from yesterdays ride.
During todays drive home the sun was shinning for the first time in a few days.
I felt sick Sunday when I got home from church and decided to stay in instead of going out in 25 degree weather. Yesterday while most everybody went back to work, I had a day off since the place I work for gave us Friday and Monday off, I went out for a couple of hrs. The couple of hrs turned into 3hrs with head winds coming back once again. Still, this time of the year going to the boat docks in Rocky River and back is my favorite ride. The bike path for the most part is void of people. Yesterday I only had to say passing 5 times in a little under 40 miles. With 3 miles to go I could see trouble brewing ahead when I saw a group of "seniors" about 15 of them, walking on the path. I started saying "passing" way way back and nobody was moving. I started thinking, is it going to be the "cane mutiny" again. thankfully once I was 5 feet behind them they finally heard me and moved out of the way with no complains. Last year I almost got "caned" to death until the sweet ladies told the "old timers" to turn the hearing aids up. Even with events like that and people walking their dogs, I prefer to ride the path on my single speed. I never ride the parkway road north anyway, drivers are stupid on that part of the park.
Anyways, like I was saying, is not time to get sick, so I'm taking this week easy and crank it up again next week. Lots of Airborne
It has worked before, hopefully it'll work again.
Here's some pictures from yesterdays ride.
Saturday, January 1, 2011
Out with the old ahead with the new
Happy New Year everyone.
What a better way to finish and start the new year than with a bike ride.
After a night of too much "vino" and food Thursday during aclamari night at the "Ho", I got up late, the sun was shining and the temps were in the high 40's. Had a light breakfast and headed out the door on the steel single speed 26er.
The plan was to ride to the boat docks in Rocky River and back. On the way there, rode a couple of miles with Brett who was out with the Spin guys on a long road ride. They were on road or cyclocross bikes and I run a 34x16 and had to let them go and ride at my own pace spinning around 90-110. Worked hard on the way back with a very stiff head wind for a few minutes under 3 hrs. By the time I made it back the temps had gone up to 60 according to my car temp gauge. Too many people on the trail walking their dogs with the 100 foot leash. It makes for a great workout stopping and going over and over.
Today I headed out again with a plan to put in just 1.5hrs and ended up with another 3 under constant rain. After I crossed Bagley road and was down by the river the tornado siren in Berea went off and the wind picked up and the trees started bending a little, needless to say I'm going as fast as I can spinning at over 120-130 rpm's rushing to get to the next bridge so I could crawl under it just in case I heard a train coming through the woods. It was a scary moment for a while not knowing were I would be if a tornado happen to form and hit the area. After a while everything calmed down and I started heading back via the Isaac Lake trail. Quite a few people has critized this trail because of all the money that was spent developing the trail. But, things like this are needed to atract businesses and people to northeast Ohio which in turn bring more jobs and money to the area.
That's a nice ride this time of the year because of the weather since not to many people venture out.
The weather turns cold again tomorrow back into the 20's, good for one easy hr on the trainer.
A few pictures of how the river looked yestarday and today.
What a better way to finish and start the new year than with a bike ride.
After a night of too much "vino" and food Thursday during aclamari night at the "Ho", I got up late, the sun was shining and the temps were in the high 40's. Had a light breakfast and headed out the door on the steel single speed 26er.
The plan was to ride to the boat docks in Rocky River and back. On the way there, rode a couple of miles with Brett who was out with the Spin guys on a long road ride. They were on road or cyclocross bikes and I run a 34x16 and had to let them go and ride at my own pace spinning around 90-110. Worked hard on the way back with a very stiff head wind for a few minutes under 3 hrs. By the time I made it back the temps had gone up to 60 according to my car temp gauge. Too many people on the trail walking their dogs with the 100 foot leash. It makes for a great workout stopping and going over and over.
Today I headed out again with a plan to put in just 1.5hrs and ended up with another 3 under constant rain. After I crossed Bagley road and was down by the river the tornado siren in Berea went off and the wind picked up and the trees started bending a little, needless to say I'm going as fast as I can spinning at over 120-130 rpm's rushing to get to the next bridge so I could crawl under it just in case I heard a train coming through the woods. It was a scary moment for a while not knowing were I would be if a tornado happen to form and hit the area. After a while everything calmed down and I started heading back via the Isaac Lake trail. Quite a few people has critized this trail because of all the money that was spent developing the trail. But, things like this are needed to atract businesses and people to northeast Ohio which in turn bring more jobs and money to the area.
The weather turns cold again tomorrow back into the 20's, good for one easy hr on the trainer.
A few pictures of how the river looked yestarday and today.
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