Back in the dungeon

Iv'e been back down in the Dungeon for a few weeks hitting the cyclo core workouts and doing some running...Midz came over Wednesday for our first workout of the winter,he has some big goals to hit with some long endurance runs and I hope to keep him on top of his game.I hope to keep running this winter so I can help him with the 50 mile race this April,I'll get up a full sked. of my races for 2011 soon !

Road bike

Tuesday and today's miles were on the road bike WOW ! I forgot how light and fast I can be with a 19 pd bike.Midz joined me today for a quick 27 miles that's 5 rides in 5 days with 28 more to hit my goal of riding every day in March.

Thursday could be tough but I think I'll do a 12 mile time trail and then a easy ride on Friday to set myself up for some long hours in the saddle Saturday and Sunday.


See ya

Sunday ride on the Rig

I woke up Sunday morning wanting to get some good mileage on the Rig but I wanted the temps to get up a little higher before I set out on my ride.I took off with a goal of 2 to 3 hrs of ride time depending on how I felt and how late it was getting but I hit 2-3/4 hrs and 42 miles so all was good.

The Rig felt great I love the gearing on it,it's perfect for Trans Iowa and the drop bars make it feel great with no pressure on the back.I have the big MTB tires on it right now but I will go with some cross tires soon.

Midz came over for a quick 25 miles tonight...cold and windy !

I'll hit it again in the morning maybe with road bike !

Day one 25 miles !

New Rig made it home

The Gary Fisher Rig is a single speed bike that I have wanted for some time but I also need a bike for the TIV6 race.I didn't want to buy two bikes or tell Cindy I want two more bikes,but I knew I could get the Rig and make it my special TIV6 bike then cross it back over to a single speed. I had Bob Woo from Bushwhackers go to work on it for me,I knew he could make any adjustments to make it work.

I made it into a 2x9 with drop bars so I would be more comfortable on the gravel roads,this should help keep me low and faster which is my main goal for the TIV6 race.I'll get a few rides in with these huge tires then switch out to some cross tires,maybe sooner than later.

I got in a good 60 miles in last Sunday in some pretty shitty weather that made it a good suffer fest 4-3/4 hrs by the time I made it home.

I hope for some good back to back mileage days soon and I'm setting a goal of riding every day in March or aleast a run on days I can't ride.

Thanks to Buchwhackers on helping me get the Rig !

Try to some miles

I hit the Rock Island Trail Sunday for some much needed saddle time,I knew the snow would slow me down a little but I didn't count on it taking a toll on my legs.I had planned a 2 hour ride to the 20 mile mark and then 2 hours back but I didn't stop when I should have to refuel and I payed for it at with about 9 miles to go...The snow was just a couple inches deep but was like going through sand and the legs were getting a hell of a workout.When I got to Dunlap with 5 to go I hit the quick mart for a cherry pie and coffee a good 500 calories to get me back to the truck

The snow between the 14 and 16 mile mark had driffs to big to ride through so I did some hike a bike,I think the worse was where hikers had walked,their foot prints left a hole and made the trail almost unrideable at times...It need more hikers to pack the trail down.With 6 to 8 more inches of snow this morning that was the last RIT ride for a while.


Ice fishing on Saturday fun time !


beaver dam flooding my properyI'll

I'll be looking for this guy in April

Back on the spinner for the day !

See ya !

a little to cold

I did get in a ride at Farmdale Friday a good 1-1/2 hrs but it was a slow ride and not much of a workout,Saturday I hit the spinner for my 1 hr race pace ride and today I ran 35 min. and did a recovery ride for 45 min.

I still need some good long RIT rides,lets hope the weather warms just a little bit more for the 4-6 hour rides I need to get in.


See ya !

Hey Wind ! Bite me !

The NRS with some fenders
Temps were in the 40s over the weekend and I was planning on some good road miles but the wind and rain came in hard and fast so I spent my time down in the dungeon.

I need to get consistence om my training so this week I decided to ride every day or run if I can't get the ride in,spinning is the plan with some outside riding weather permitting and getting some core workouts.Spin today with the race dvd at 80-90% of heart rate for a hour...I'm spent !

Midz might be able to make it for a Wednesday morning spin ! WELCOME TO THE DUNGEON !


see ya !

Not going to spin for hours

Getting ready for Trans Iowa and I'm not going to spend that much time on the spinner,unless weather dumps on me later next month.I'm running and keeping my spinning to 45min. to 1-1/2 hours,the workouts have been structured and at high leval of intensity.The goal is to raise my LT so I can withstand the long rides at a high rate of speed.I don't want to train slow and steady,then you become slow and steady.

The trainer dvd that midz and I have done in the past workouts down in the dungeon is all I need,it still makes me work hard and then I do my own version of intervals on other days.Today was a 50 min. run a super set of close grip pulldowns,pushups,sissy squats 5 sets and 10 min. on the speedbag.

Can I get a century in before the end of January ? I'm going to try! maybe Rock Island Trail maybe road.

I need to pay off the Rig and it ready for some training rides...Brad Newman will be joining me at Trans Iowa,he was e-mailed by Mark on Friday that he was in.


See Ya !

Midz can you ride or spin on Wednesday mornings ?