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I challenge myself to this:

Serial Midget

Al Bundy
Jun 25, 2002
13,053
1,896
Fort of Rio Grande
I have gone back to work, all top secret and hush hush because I have sold out to the man again... bikey time is hard to come by these days but I should be back on the saddle as soon as I develope a routine with this work thingy dealy.


Blah, blah, blah... my training log. MHR = 190 :nopity:

Week One
6/20/04: 2 hours (+) mountain bike climb at 170 (89.5%)
6/21/04: 36 miles in 2 hours 4 minutes at 156 (82.1%)
6/22/04: 36 miles in 1:59 at 157 (82.6%)
6/23/04: 29 miles in 1:36 at 175 (92.1%) <ouch>
6/24/04: 57 minutes mtb at 164 (86.3%) 12 miles all out - felt good!
6/25/04: 88 minutes at 154. (81.1%)
6/26/04: 2:05 mtb at 163 (85.8%) I'm wacked. :dead:
Week One total time = 12:09; total miles = 162

Week Two:
6/27/04: 50 miles in 2:52 at 155 (81.6%)
6/28/04: 50 miles in 2:47 at 156 (82.1%)
6/29/04: Rest Day
6/30/04: 38+ miles in 2:12 at 159 (83.7%)
7/01/04: 1:05 mtb at at 155 (81.6%)
7/02/04: 36 miles in 2:17 at 149 (78.4%)
7/02/04: 20 miles in 1:08 at 152 (80%)
Week Two total time = 12:21; total miles 206

Week Three:
7/04/04: Unplanned rest day. Fatigued.
7/05/04: 36 miles in 2:14 at 145 (76.3%)
7/06/04: 36 miles in 2:11 at 149 (78.4%)
7/07/04: Uh... nothing...
7/08/04: 12 miles MTB in 0:54 at 172 (90.5%)
7/09/04: Planned rest day.
7/10/04: 78 miles in 4:34 at 163 (85.8%)
Week Three total time = 9:55; total miles 162

Week Four:
7/11/04: Planned Rest Day
7/12/04: 64 miles in 3:47 at 149 (78.4%)
7/13/04: 36 miles in 2:07 at 152 (80%)
7/14/04: 38 miles in 2:20 at 157 (82.6%) Hills and intervals.
7/15/04: 12 miles MTB in 1:04 at 154 (81.1%)
7/16/04: Planned Rest Day - 3 hours sea kayak.
7/17/04: NADA - 2 hours sea kayak.
Week Four total time 9:18; total miles 150
Month One total time 43:43; total miles 680

Week Five
7/18/04: 24 miles mtb 5:30 (2:40 climb at 170 - 89.5%) average overall 75%.
7/19/04: 24 miles road in 1:22 zone 2/3.
7/20/04: 36 miles road in 2:18 zone 1/2.
7/21/04: Rest Day
7/22/04: 12 miles mtn 54 minutes zone 3/4.
7/23/04: Rest Day - 100 miles planned for Saturday.
7/24/04: 100 miles in 5:48 2/3 - average HR 156 (82.1%)
Week Five total time 15:52; total miles 196.

Week Six
7/25/04: 26 miles in 2:17 - level 1 recovery ride. Average HR 118 (62.1%)
7/26/04: Rest Day
7/27/04: 19 miles in 1:00 - level 2/3 average HR 164 (86.3%)
7/28/04: 20.5 miles in 1:01 - level 3/4 average HR 164 (86.3%)
7/29/04: 36 miles road in 2:23 zone 1 average HR 133 (70%)
7/30/04: Rest Day
7/31/04: Kayak Race (got spanked)
Week Six total time: 6:41; total miles 101.50

Week Seven
08/01/04: Rest Day
08/02/04: 45.25 miles road in 3:03 zone 1 average HR 133 (70%)
08/03/04: 26 miles mountain bike in 3:30 zone 2 average HR 140 (73%)
08/04/04: Rest Day
08/05/04: 12 miles mountain bike in :51 - levels 3,4 and 5 average HR 167 - (88%)
 

Westy

the teste
Nov 22, 2002
54,241
20,025
Sleazattle
I challenge myself not to go completely mad from the incessant daily thunderstorms.

Actually my yearlong goal was to complete a Solo 24 hour race without taking any breaks other than to grab food/change clothes and fix the bike. This weekend will be my first attempt. Unofficially my goal is to place in the top 5 but I have no control over how fast my competitors go, so riding nonstop is something I can achieve.

S'Midget,

Riding an hour a day for 90 days is an awesome goal. It will take a lot of discipline, especially when the weather gets crappy. Good luck:thumb:
 

Serial Midget

Al Bundy
Jun 25, 2002
13,053
1,896
Fort of Rio Grande
Westy said:
Actually my yearlong goal was to complete a Solo 24 hour race without taking any breaks other than to grab food/change clothes and fix the bike. This weekend will be my first attempt. Unofficially my goal is to place in the top 5 but I have no control over how fast my competitors go, so riding nonstop is something I can achieve.
Best of luck - a 24 hour race is something I will most likely do in the future - I admire you for going solo all the way. :thumb:
Riding an hour a day for 90 days is an awesome goal. It will take a lot of discipline, especially when the weather gets crappy. Good luck:thumb:
Thats where the mtn bike comes in real handy, road work sucks in the rain. :dead:
 

VA2SLOride

Monkey
Nov 12, 2003
176
0
San Luis Obispo, CA
I'm racing in the Shenandoah Mtn 100 on Sept 5, and my challenge is to finish it with a minimal amount of blood loss. 100 miles on a mountain bike...my goal is to finish in between 9 and 10 hours. Last years winner did in 7 hrs 46 mins. With the amount that I've been riding I think that my goal is attainable...but I plan on having a new definition for the word 'tired.'
 

Westy

the teste
Nov 22, 2002
54,241
20,025
Sleazattle
VA2SLOride said:
I'm racing in the Shenandoah Mtn 100 on Sept 5, and my challenge is to finish it with a minimal amount of blood loss. 100 miles on a mountain bike...my goal is to finish in between 9 and 10 hours. Last years winner did in 7 hrs 46 mins. With the amount that I've been riding I think that my goal is attainable...but I plan on having a new definition for the word 'tired.'
Coming all the way out east for the Shen 100??
It certainly would be worth it. Great trails and that race is the best organized MTB event I have ever been to. I did it last year, had a bad day but still came in about 10 hours. I hope to do it again this year and get closer to 9 hours. But my work schedule may not allow me to attend.

The race is only about an hour from my house, let me know if you have any questions on the race or the area.
 

VA2SLOride

Monkey
Nov 12, 2003
176
0
San Luis Obispo, CA
Nice...I graduated from JMU and I know Chris, the promoter, pretty well. I'm really doing it just to get a chance to ride back east again...CA is nice and all, but the scene is so much cooler and laid back there...my sis is racing as well, and it'll be cool to race with her and all those guys again...
 

Westy

the teste
Nov 22, 2002
54,241
20,025
Sleazattle
I've raced with Chris at some XXC races this year. Super cool guy and he does a lot for the MTB scene around here. He is one fast mother to boot. I can't wait for the Shen, we'll have to get a mini :monkey: gathering going for it.
 

pnj

Turbo Monkey till the fat lady sings
Aug 14, 2002
4,696
40
seattle
you want to loose 10 pounds? are you a fat as$ or something?

I don't know much about heart rates, I'm guessing you will be pedaling your balls off for an hour?

how long does it take you to do a 100 miles now?
 

Serial Midget

Al Bundy
Jun 25, 2002
13,053
1,896
Fort of Rio Grande
pnj said:
how long does it take you to do a 100 miles now?
Right now I'm guessing 5:40 - getting to 5 hours or less will be a huge challenge. My last officially timed century was 5:46 and I am in about the same shape now.

As for pedalling my balls off - I'm only averaging 17.5 to 18.2 for the 36 mile road rides which is pretty much 18 to 20 on the flats, 12 to 14 on the climbs and up to 30 going downhill. At the end of todays ride I went from a standing stop to 30.1 MPH in two blocks and held it for another 2 - that was a massive effort.
 

chicodude

The Spooninator
Mar 28, 2004
1,054
2
Paradise
Serial Midget said:
I have decided to give myself an exceptional challenge this summer, I have been thinking about it for awhile and decided last night that I am going to do it.

My personal challenge is to ride a bike for at least one-hour everyday for 90 days. Since that is no big deal I have other challenges as well – the first being that in order for the time to count my heart rate must average no less than 80% for every ride. The second is I must ride a minimum of 12 hours per week at this rate. I also want to drop from 165LBS to 155 or less.

My ultimate goal will be to finish a century in less than 5 hours of saddle time and 5 ½ of total time… I’m not sure which one I’ll do but I’ll be looking for one that is run as a race with an official clock.

To keep me honest and focussed I’m going to post my daily workouts.

Anyone care to join me with their own personal challenge?

6/20/04: 2 hours (+) mountain bike climb at 170 (88%)
6/21/04: 36 miles in 2 hours 4 minutes at 156 (81%)
6/22/04: 36 miles in 1:59 at 157 (81%)

ill take that challenge, but i dont know of any century races around here.
 

The Toninator

Muffin
Jul 6, 2001
5,436
17
High(ts) Htown
I had several personal challenges I was going to do and now that im feeling better i might go a head and try. the first is to ride half the distance the tour riders ride each day of the tour.
finish a 24 solo. going to attempt whistler in sept.
 

The Toninator

Muffin
Jul 6, 2001
5,436
17
High(ts) Htown
Westy said:
I challenge myself not to go completely mad from the incessant daily thunderstorms.

Actually my yearlong goal was to complete a Solo 24 hour race without taking any breaks other than to grab food/change clothes and fix the bike. This weekend will be my first attempt. Unofficially my goal is to place in the top 5 but I have no control over how fast my competitors go, so riding nonstop is something I can achieve.

S'Midget,

Riding an hour a day for 90 days is an awesome goal. It will take a lot of discipline, especially when the weather gets crappy. Good luck:thumb:
GOOD LUCK WESTY!!!!!!
 

Snacks

Turbo Monkey
Feb 20, 2003
3,523
0
GO! SEAHAWKS!
Nice challenge there Midge, but would think that a day off evey once in a while might be a good idea.

Having personal goals is really important.
 

Westy

the teste
Nov 22, 2002
54,241
20,025
Sleazattle
The Toninator said:
GOOD LUCK WESTY!!!!!!

Tanks man. You going to the Adrenaline event in Sept? I know a couple of superfast freaks that qualified for the solo chumpionships and are going to see how they can run against the big dogs. I am thinking about rolling it into a PNW vacation.
 

The Toninator

Muffin
Jul 6, 2001
5,436
17
High(ts) Htown
Westy said:
Tanks man. You going to the Adrenaline event in Sept? I know a couple of superfast freaks that qualified for the solo chumpionships and are going to see how they can run against the big dogs. I am thinking about rolling it into a PNW vacation.
yep that's the one. Unfortunately I both sucked and blew at our one and only qualifier but I did get a 'bye' in for the solo age groupers.

chumpionships that's funny. Heck ya man it's going to be awesome!!! my friend and i are going up aug 28 and staying through the 6th of sept. hotels in whistler are CRAZY cheap (considering on season rates) at that time.
come on up!!
 

Westy

the teste
Nov 22, 2002
54,241
20,025
Sleazattle
The Toninator said:
yep that's the one. Unfortunately I both sucked and blew at our one and only qualifier but I did get a 'bye' in for the solo age groupers.

chumpionships that's funny. Heck ya man it's going to be awesome!!! my friend and i are going up aug 28 and staying through the 6th of sept. hotels in whistler are CRAZY cheap (considering on season rates) at that time.
come on up!!
I would really like to make it, but my work schedule may not allow it and my mother is quite ill and I will probably end up using all my vacation time helping her out.
 

Westy

the teste
Nov 22, 2002
54,241
20,025
Sleazattle
Serial Midget said:
The updates are edited daily in the first post... I am going to have to edit my plan for a day of rest each week. :monkey: Still going to do the 12 hours per week at 80%.
Cool.

The 80% thing would be tough for me. I rarely use my HRM but when I have there have been days where I felt great but could hardly gotten my HR up, sometime never getting past 80% even during a hard interval.
 

Serial Midget

Al Bundy
Jun 25, 2002
13,053
1,896
Fort of Rio Grande
Westy said:
Cool.

The 80% thing would be tough for me. I rarely use my HRM but when I have there have been days where I felt great but could hardly gotten my HR up, sometime never getting past 80% even during a hard interval.
Last night I was riging with a well rested buddy - we alternated drafting but he still pushed me hard. I blew out a tire at mile 29... I was greatful for the rest. Turned out I pinched the replacement tube and blew that out as well. No patch kit so I hitch-hiked back to town. :dead:

Tonight I need to take it easy so... that means mountain biking!!! :blah:
 

Snacks

Turbo Monkey
Feb 20, 2003
3,523
0
GO! SEAHAWKS!
Serial Midget said:
The updates are edited daily in the first post... I am going to have to edit my plan for a day of rest each week. :monkey: Still going to do the 12 hours per week at 80%.
Good you see you are planning on taking a rest day....I love rest days.

Are you doing anything else than riding the bike for excerise?
 

Serial Midget

Al Bundy
Jun 25, 2002
13,053
1,896
Fort of Rio Grande
No... after that 50 mile run I did earlier in the year I burned myself out on running - totally lost interest. That happens, so rather than force myself to do something I have lost interest in I have decided to just take the summer off. As long as I maintain my cardio with the road bike the running will come back in about 2 months time. I also kayak a couple of times each week but not for excercise, just for fun. :)


Snacks said:
Good you see you are planning on taking a rest day....I love rest days.

Are you doing anything else than riding the bike for excerise?
 

Snacks

Turbo Monkey
Feb 20, 2003
3,523
0
GO! SEAHAWKS!
Serial Midget said:
No... after that 50 mile run I did earlier in the year I burned myself out on running - totally lost interest. That happens, so rather than force myself to do something I have lost interest in I have decided to just take the summer off. As long as I maintain my cardio with the road bike the running will come back in about 2 months time. I also kayak a couple of times each week but not for excercise, just for fun. :)
Good idea. I have started finding other things to do for excercise so I don't get burnt. Like boxing classes :eek: and swimming. Swimming is actually really good cardio, which surprised the heck out of me!

I have only kayaked around Lk. Washington.
 

Serial Midget

Al Bundy
Jun 25, 2002
13,053
1,896
Fort of Rio Grande
The Toninator said:
Yeah - I am tracking that. I am planning on alternating 5 and 6 day weeks but keep the 12 hours- so far the plan has worked well but it has only been 10 days. I really don't feel like resting today but it is in my schedule. So far it has not been hard maintaining my HR for the 35s and 50s - I'll see what happens when I up the long ones to 70 miles.

Don't you train 8 to 10 hours a week? I don't think my workouts are as intense as yours.

Tomorrow I an going for an 85% +++ day with a buddy who always pushes me hard. He nearly destroyed me last week but my bacon was saved by a blown tire.
 

The Toninator

Muffin
Jul 6, 2001
5,436
17
High(ts) Htown
Serial Midget said:
Yeah - I am tracking that. I am planning on alternating 5 and 6 day weeks but keep the 12 hours- so far the plan has worked well but it has only been 10 days. I really don't feel like resting today but it is in my schedule. So far it has not been hard maintaining my HR for the 35s and 50s - I'll see what happens when I up the long ones to 70 miles.

Don't you train 8 to 10 hours a week? I don't think my workouts are as intense as yours.

Tomorrow I an going for an 85% +++ day with a buddy who always pushes me hard. He nearly destroyed me last week but my bacon was saved by a blown tire.
I do train quite a bit BUT I hit an overtraining phase without noticing till it was too late. It snuck up and hit hard. I've had to back WAY down and do most workouts in a zone 1/2 (60 to 70%) for a short period of time, about an hour. I’ve just now this week started picking it back up. I was only up to about 12 hours a week but some of that time was spent at max racing once a week for 8 of 10 weeks. Including 2 12 hour races and 1 6 hour race. If all had went right I would be up to about 20 hours a week with about a quart to a fifth of that time in zone 4/5, 1 quarter short intense goal specific training (strength, endurance, speed) and the rest of the time a low (below 80% or high zone 3) for extended periods of time.
This week I started back into full swing for 'base phase.' Monday strength (15min warm up - 30 to 50 minutes core 'strength' ladder of 3 minutes at 96rpm 53x18 then drop a gear and repeat then drop a gear and repeat rest 3 minutes do whole thing over. Then do 3 minutes standing 53x12 sit 3 minutes same gear then stand again 3 minutes rest 3 then repeat) then 15 minutes of cool down. I’ll 'rest' tonight 30 minutes easy ride do a progression of Mondays workout on Thursday. Then I have about 80 miles planned on Saturday and low miles the rest of the weekend.
Next week will be speed (low gear high reps) and easy ride Saturday then a 75 mile on and off road mtb.
The trainer workouts usually only avg 140 but the on road workout goes up to 160.
A month before my next 24 hour race I have back to back off road 100 milers planned. Not sure if I can do it but that’s my next goal.
I also I’m going to try to get a 120 mile road ride in there somewhere.
oops sorry i starting writing and couldnt stop.
 

Serial Midget

Al Bundy
Jun 25, 2002
13,053
1,896
Fort of Rio Grande
I started standing on my climbs in order to maintain my gear as long as possible but haven't started intervals (I hate them). I don't have any good roadies in my area who are serious about training so I do most of the tedious stuff on my own. I am going to stick with 12 hours at 80% as long as I can - I'm hoping my event won't take me longer than 5 hours...
 

The Toninator

Muffin
Jul 6, 2001
5,436
17
High(ts) Htown
I did an 80 mile ride Saturday and avg 172, the first lap of 40 miles i was WELL above 180 but had to bring it down on the second lap to keep from blowing my whole weekend. Oh i did this on my mtb, very easy too keep up the hr when on it. The first lap i was with a group only about 1/4 of the time the second lap i was all by my self the whole time. The worse thing in the whole entire world is during a ride when the air temperature is higher than your body temperature it totally sucks. Breathing hot air sucks worse than humidity or anything.
4:52 elapsed 4:37 saddle time.
 

pnj

Turbo Monkey till the fat lady sings
Aug 14, 2002
4,696
40
seattle
The Toninator said:
I did an 80 mile ride Saturday and avg 172, the first lap of 40 miles i was WELL above 180 but had to bring it down on the second lap to keep from blowing my whole weekend. Oh i did this on my mtb, very easy too keep up the hr when on it. The first lap i was with a group only about 1/4 of the time the second lap i was all by my self the whole time. The worse thing in the whole entire world is during a ride when the air temperature is higher than your body temperature it totally sucks. Breathing hot air sucks worse than humidity or anything.
4:52 elapsed 4:37 saddle time.

what type of surface did you do 80 miles on? dirt, gravel, cement or other?

Skookum and I did 21 miles on saturday and 27.7 on monday. some fire road (up hill, of course) but mostly single track.
 

The Toninator

Muffin
Jul 6, 2001
5,436
17
High(ts) Htown
pnj said:
what type of surface did you do 80 miles on? dirt, gravel, cement or other?

Skookum and I did 21 miles on saturday and 27.7 on monday. some fire road (up hill, of course) but mostly single track.
all road. this weekend was supposed to be a 76 mile half trail half road mtb ride BUT one of the courses we use has closed :( so were going to do a 100 miler on the road through a hilly state park. should be fun.
the will after will be another 100 miler mtb road ride then 2 weeks after that will be a 100 mile mtb on trail backed up by another 100 mile mtb all on trial (if my ass can take it :) )
 

Serial Midget

Al Bundy
Jun 25, 2002
13,053
1,896
Fort of Rio Grande
I had a 70 miler planned for this weekend but cancelled it when I woke up fatigued on Sunday AM. I had no energy all day. Yesterday's ride was good but keeping the HR rate down low is tedious and boring. From what I know I will have to keep these low key rides up for at least 200 miles before I start to burn again. :mad:
 

The Toninator

Muffin
Jul 6, 2001
5,436
17
High(ts) Htown
Serial Midget said:
So that was what... 17.5 average MPH?

Are you on creatine?
17.1 it was a tiny bit under 80 miles. my first 40 miles was 18.1 but slowed to keep the hr down. we had a decent head wind for the first 20 miles then it was kind of on the side coming back. There are no real 'hills' to speak of though but my tires have ramps too keep the rolling resistance down. On the road bike i usually avg 19.5/20 mph.
 

The Toninator

Muffin
Jul 6, 2001
5,436
17
High(ts) Htown
Serial Midget said:
I had a 70 miler planned for this weekend but cancelled it when I woke up fatigued on Sunday AM. I had no energy all day. Yesterday's ride was good but keeping the HR rate down low is tedious and boring. From what I know I will have to keep these low key rides up for at least 200 miles before I start to burn again. :mad:
be careful now or you will totally blow up. i had to ride zone 1/2 hour long rides for a long time to get rested up.