Backs, Arms, Abs
Pullups
One arm dumbbell rows
Seated Rows
Widebar lat pulldowns
Mixing in biceps curls
Drizzits killer ab workout
Workout:
- Type: Strength Training
- Date: 07/17/2008
- Time: 20:30:00
- Total Time: 00:30:00.00
Filed under: Strength Training
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Strength Session w/ Tyler
Upper body workout.
Workout:
- Type: Strength Training
- Date: 07/15/2008
- Time: 21:00:00
- Total Time: 00:45:00.00
Filed under: Strength Training
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Short Run
Workout:
- Type: Run
- Date: 07/15/2008
- Time: 20:00:00
- Total Time: 00:41:47.00
- Average Heart rate: 152
- Max Heart rate: 173
- Distance: 5 miles
- Average Pace: 8:21.39/mile
Filed under: Run
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Short Fixie Recovery Errands Ride
Rode my Shogun around to do some errands in the neighborhood. I felt a little stiff, but it was good to get the legs out and move them around. Actually after a couple miles I felt pretty good, even raced up a small hill on my way home.
Workout:
- Type: Cycle
- Date: 07/14/2008
- Time: 23:21:17
- Total Time: 00:20:00.00
- Distance: 4 miles
- Average Speed: 12 mph
Filed under: Cycle
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Seattle To Portland 2008 - The Stats
I will write a more detailed ride/race report in the next couple days, so this is just a place holder and a little teaser for the real story. The headline is, that I finished the ride in much much better shape than I expected. I had no problems with my quads or knees which is great news.
I owe my whole ride to my buddy Randy, who “found me” on the course at 30 miles… I had no idea he was riding it, and he had no idea I was riding it, but once he found out I was on my stoopid fixie, he graciously offered to ride to the finish line with me. There were multiple points along the way, when Randy really helped me out, and held on to wait for me (particularly some of the longer faster descents, where he would fly down at 40mph+ and I’d be pedalling my guts out at 28mph).
The worst part of the ride by far was the heat… by mile 140, Randy and I agreed that we our legs and hearts and lungs and guts were fine and ready for more, but the sun and the heat was draining the energy from our whole body… we were both going through 40 oz or water every 10 miles…
Like last year, I got plenty of props from other riders for “doing it on a fixie”…
We got rides from several nicer pace lines, and we were muscled out of several other uncool pace lines. But there’s a certain joy to be had from blowing past, and blowing up a pace line that is unwilling to work with you. More on that in the more detailed ride report.
For now, I’ll suffice to say, I did much better than I expected, and I’m glad I stuck to my guns and rode it on my Shogun!
Workout:
- Type: Cycle
- Date: 07/12/2008
- Time: 05:00:00
- Total Time: 10:44:00.00
- Average Heart rate: 135
- Max Heart rate: 168
- Distance: 204 miles
- Average Speed: 19.01 mph
- Max Speed: 28 mph
Filed under: Cycle, STP, Seattle To Portland, Shogun Kaze, double century, fixed gear, fixie
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Oh Boy… what have I gotten myself into.
In a little more than 14 hours I will be heading out on my bike for my 4th Seattle to Portland Double Century. This is a great ride, and I have a personal mission to ride it every year for the rest of my life… I like to plan ahead! 
The thing is, this year, I’ve been a little busy… what with founding Sweat365, and working to build a great product and great community of every day athletes like all of us. Being an entrepreneur is a lot of fun, very challenging, and leads to a very very busy life. Training for a double century, or a marathon, or an Ironman triathlon for that matter, also takes a lot of time. This year… uh… my training has taken a bit of a back seat.
So… I am very much ill prepared for tomorrows ride… and today’s little bike commute to a business meeting highlighted that point. Just a short 8 miles… and well… my left quad/knee was complaining. Not good. Now mind you… to get to this meeting I had to climb almost as much vertical distance in 2 miles as I will have to for the entire 204 miles of the STP… (not exactly, but the point is, the STP is a very flat ride)… So, the aching quad is likely explained by the hills, and not per se something to worry about…. but still, I’d rather feel 100%, which I don’t.
To make matters worse… uh… I mean… to further demonstrate the depths of my insanity… I am riding this 204 miles on my trusty steed: The Shogun Fixed Gear Funny Bike.
Actually, I should get an updated photo… as I’ve added a red rear rim, and switched out the handle bar tape to all red, added some rear seat bottle cages (for long distance) and installed a new all black tire on the front (the tire pictured here is totally thread bare).
The point of including this photo is to make the point that in addition to riding 204 miles, I will be doing it on one of the most ill-conceived long distance bikes ever… this bike is just insane. I am sure to get plenty of comments about my stupidity and or machismo and or masochism.
In the mean time, I need to pack my clothes for the end of the ride. And head down to REI in about an hour to pick up my ride packet.
Workout:
- Type: Cycle
- Date: 07/11/2008
- Time: 15:07:51
- Total Time: 00:40:00.00
- Distance: 8 miles
- Average Speed: 12 mph
Filed under: Cycle
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Being Rear-ended: its the cool thing!
Apparently being rear-ended and suffering some form of whiplash right before a big fitness event is the new cool thing to do… Once I heard that Michelle had done it, Phil and I raced out and got rear-ended ourselves! Yep, we were on our way to a business meeting, Phil was driving, we were on the freeway in rush hour traffic, minding our own business driving nice and safe, when all of a sudden out of no where… WHAM! we were hit from behind. The good news is, there was only minor damage to Phil’s car, although the woman who ran into us really banged up the front of her car (crumpled hood and all)… She’s on her “parents insurance” and was really hoping she could cover the cost without getting the insurance companies involved. Oh yeah… right.
Anyway, we made it to our meeting, and my neck and back are only slightly stiff… Ahh… just in time to ride 204 miles on a fixed gear bike! Nice!
Oh, I plan to take a lot of ibuprofen with me for Saturday… hmmm…. what the toxicity level on that?! 
But the good news is that I got my new tire and tubes for the front wheel of my bike, and got the spokes trued up a bit. Two extra water bottle cages installed on the seat, so I now have three… replaced the handlebar tape, looking good, and got a new tire and tube for my spare wheel.
Here’s my plan… Leave with the bike mounted in “fixed 42/14″ mode… but have my support truck carry a spare flip/flop with 17 free wheel and 16 fixed. So if I get totally beat down, I can switch out the back wheel for an easier gear ratio, or if I get really desperate, I can flip it to free wheel.
I don’t think I’ll bring an extra bike… otherwise I might be too tempted to use it.
Filed under: STP, fixed gear, fixie, traffic accidents
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Quick ride on the Cervelo
I had just enough time around lunch to head out for about an hour… I did a modified out and back riding on the streets with some hills and then back along the BG trail. I’m a little nervous that my knees were feeling a little weak and sore… especially considering I’ll be doing 204 miles on Saturday! Ugh!
I am not prepared for this double century, and I have a feeling it’s going to kick my tail!
Workout:
- Type: Cycle
- Date: 07/09/2008
- Total Time: 1:06:00.00
- Average Heart rate: 133
- Max Heart rate: 157
- Distance: 19.3 miles
- Average Speed: 17.55 mph
Filed under: Cycle
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Slow Run
Not feeling all that good… it was really hot. Had lots of work to do, but I got out there.
Workout:
- Type: Run
- Date: 07/07/2008
- Total Time: 00:55:00.00
- Average Heart rate: 149
- Max Heart rate: 175
- Distance: 6.23 miles
- Average Pace: 8:49.41/mile
Filed under: Run
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