Best Exercises for Strength

Best Exercises for Strength

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Wednesday Morning Solo Bike Ride: 93 miles

Wednesday Morning Solo Bike Ride: 93 miles

The early morning hours in the dark are getting cooler as of late. Typically in the upper 50’s or somewhere in the 60’s. And the high temps in the middle of the day are getting into the mid 80’s to low 90’s. At least this was the case today. As a result, I decided to pull my Cinelli out and do an easy spin around a 150k loop I designed a couple of months ago.

Originally I had planned to leave at the break of dawn. But we had a pretty good rain around 5 AM to maybe 6 AM, and I wanted to let the roads dry up a little before I headed out for my ride. There was a little bit of a wind to contend with. But I’m not going to complain about it. During the ride I did complain to myself that I still had not recuperated fully from my long rides over the weekend. I need more rest! I had a pretty good ride any how. I doubt I will get out on the bike until Sunday at the earliest. I don’t want to burn out my enthusiasm for riding just yet.

CLICK HERE to see the details of this ride at RWGPS.

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Registered Dietician vs Nutritionist

Registered Dietician vs Nutritionist

Interesting, I guess. Sounded to me like it’s worth getting the RD if you want to work for a large corporation. Otherwise, nothing wrong with the status of a “mere” nutritionist. 🙂

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Healthy Foods for a Balanced Diet

Healthy Food for a Balanced Diet

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Long and Slow in Order to Improve Health & Fitness

Long and Slow in Order to Improve Health & Fitness

The advice in video applies equally to both running and cycling. “Long” is a relative term. Obviously a long run is not as far as a long bike ride.

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Sunday All-Day Solo Bike Ride: 249 miles

Sunday All-Day Solo Bike Ride: 249 miles

It was just two days ago that I rode this route, but in reverse. Originally I had planned to do today’s ride yesterday. But I needed at least a day of recovery before trying to do the loop again. Turns out after finishing today’s ride that I probably should have taken more than a day to recover. The first half of today’s ride went fine except for the headwind I had to battle with. There was a steady wind coming from the south during the day light hours. I departed at 5:30 AM or so. Thus I had a headwind for most of the first half of the ride.

I was riding my Felt CX bike again. Brought along a camping folding chair. I did not end up using the chair. This was so even though I did not finish the ride until 1:24 AM on Monday. When I was riding on Hopewell Rd after dark around mile 192 I did not have a pleasant experience. Seemed like there was a fair amount of traffic on the road and most of the cars were kind of in a hurry. No shoulder for me to ride on. And the right side of the road where I was expected to ride was not particularly smooth pavement. I found myself riding down the middle of my lane until the cars would come up behind me. Then I would use the light from their headlights to see where the rough spots in the road were so I could move to the far right of the road. It worked fine, and I seemed to stay safe. But it was not smooth sailing.

I was riding my Felt CX bike again. As I say herein above, the first half of the ride was pretty pleasant. But the second half was not so much fun. I had not fully recovered from my long ride on Friday, and my thighs were showing signs of fatigue. They are going to be sore tomorrow. And since much of the return trip on this ride was done after dark, I lost the benefit of a tailwind. So this ride was all headwind going out, and only partially tailwind coming back. Oh well, such is life!

I’m thinking I will put my 400k rides on hold for a bit now. Next ride will probably be on Wednesday. And it will be 150k. And then on Friday I’ll probably do the Jenny Jump Forest 200k. Then 4 or 5 days after that I’ll do another 400k (probably Diamond Grind). That should get me to 7000k. A couple of really long rides after that in early September and I’ll be close to 10,000k for the year. It’ll be time to start focusing on running and weight lifting.

CLICK HERE to see the route in more detail at RWGPS.

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Friday All-Day Solo Bike Ride: 250 miles

Friday All-Day Solo Bike Ride: 250 miles

I went for this long bike ride today because the weather forecast made it look like the high temp for the day would be cooler than the high temps of late have been. Yes, it was a “little” cooler, but I was made uncomfortable in the middle of the day due to the high temp. The other thing that annoyed me, but that I had not anticipated was the somewhat strong wind I had to battle with on the way home. During the sunny part of the day there was a wind coming steady from the north.

The loop I rode today I had done once before. However, this time I did it in reverse. So in a way this was a new route for me. This year is the first time I have done many long perms. The shorter perms when reversed don’t really make you feel like you are doing a different route. But I’m finding this year that the long perms when reversed definitely feel like different routes.

I was riding my Felt CX bike. I brought along a camping folding chair in case I got tired toward the end of the ride. I did not use it. But it was nice to have in case I did get too tired to stay upright on my bike.

CLICK HERE to see the route in more detail at RWGPS.

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Tuesday Morning PFW Group Ride: 44 miles

Tuesday Morning PFW Group Ride: 44 miles

The high temps each day for the past couple of weeks have been too hot for me to keep up doing the all-day rides. There’s been no way to avoid the hot part of the day since the long rides take up to 22 hours to complete. So this morning I decided to join Pete M’s Tuesday morning ride. I didn’t ride from home to the start since I swam a mile at my fitness club this morning and then did a 1.5 mile walk with my mother. I arrived at the ride with about 10 minutes to spare – it began at 8:30 AM.

I was riding my Cinelli. There were two other guys in attendance besides Peter the leader. About a third of the way in to the ride one of the rider turned around (quit), and we picked up another rider soon thereafter along the way. I had not ridden with Peter for more than 3 years now. I’ve never ridden with him as a ride leader. It felt a little different with him in his new role. All in all, I had an enjoyable ride.

CLICK HERE to see the ride route in more detail at RWGPS.

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Saturday Morning Group Bike Ride: 51 miles

Saturday Morning Group Bike Ride: 51 miles

When I got out of bed this morning I checked the weather forecast to see if it was going to rain when the Princeton Freewheeler B+ ride was scheduled to go off. It wasn’t. So I decided to attend the ride. The temp when I left home was 74. I think at the end of the ride the temp was in the upper 80’s to low 90’s. My jersey was soaked through from all the sweat I exuded.

I was riding my Cinelli. There were 16 guys that showed up for the ride. I only knew about a third of them. It’s been 3 years since I’ve ridden a B+ PFW ride. This one was kinda quick, too. I think I averaged close to 20 mph for the 51 mile ride. Certainly not my normal speed these days as a randonneur. It was not an uncomfortable pace for me, though. I just moved bigger gears than I usually do. I had not eaten since around 3 PM the previous day. Since I’m pretty well fat-adapted the lack of food in me did not pose a problem.

CLICK HERE to see the route in more detail at RWGPS.

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Friday Morning Solo Bike Ride: 35 miles

Friday Morning Solo Bike Ride: 35 miles

I haven’t gone for a bike ride since Sunday when I tagged along on a PFW “B ride” out of Mercer County Park. I had fun on that ride. But it’s been so hot this past week that I could not motivate myself to get out on the bike and deal with the hot sun. Pretty much every morning I headed to the swim pool for a mile swim. Those went fine. But I knew I should be trying to get a ride in sooner than later.

This morning the temp was about 75 degrees at 6 AM. No rain. So I hopped on my Cinelli and headed out for a 35 mile ride. The bulk of the ride I planned to just spin along. However, there were two hills I wanted to push a little bit on to see how much I could suffer. I don’t do much suffering on the bike any more. The rides I usually do are all about long and low intensity. And usually when I hit hills I put it in a granny gear and spin my way up as well as I can.

Today I pushed pretty hard as I climbed the kilometer long hill on Washington Street that travelers have to traverse if they are coming into Princeton from Princeton Junction. I actually do not climb this hill much on a bike. Back when I was running with my buddy Chen I used to run it with him quite often. It definitely can give one a good workout.

The other hill I pushed on was the Old Georgetown Rd hill just outside of Rocky Hill off of Canal Rd. It’s not a particularly easy hill to climb. So I typically avoid doing it. Back when I was a teenager training for national championships as a cyclist I used to ride it a fair amount. Those days are long gone. But this morning I gave it a good shot to see how quickly I could scale it. Did pretty well after all the smoke cleared. 🙂

CLICK HERE to see the ride details at RWGPS.

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