Bike Commuter: 6 Days Straight of Cycling

I just finished off a stretch of 6 straight days of cycling. That's not something I normally do, but I'm making a bigger effort to bike to work at one of the universities where I teach (as it "fits" in my schedule better than it ever has in the past). And between saving $6 in parking each day and being able to get home in about the same amount of time as driving (as the parking lot is about a 5-6 min walk from my classroom, and then it's another nearly 10 min drive home), I'm hoping to do it a lot this fall!

My bike in the large shared faculty office. (It's at ground level
and the office door is right next to the outside door - easy in-and-out!)


Showing the size of the office - I'm standing in the MIDDLE here.

I biked through the rain yesterday as well and found out that my running windbreaker is NOT waterproof. Here I am at home about to venture out into the rain:

Pretty normal from the front...


... but with my big backpack on from the side.


WET in my office! You can tell how heavy the left side of my shorts are as they hang there!


An hour later (notice my wheel is dry) and my heavy shorts are still dripping water on the floor.

Here's what the 6-day stretch of a little biking every day looked like:

• WED: biked to and from work (top 2 picks).
• THURS: a not-too-hard 20 mile tempo (nearly 33 miles in total).
• FRI: 11.5 miles of biking the boys to and from school.
• SAT: nothing fancy, just 22.6 miles of riding.
• SUN: a bike along side of Henry as he ran 3.1 miles in 26:13!
• MON: a wet ride to and from work.

Thurs and Sat were "actual" training rides on my tri bike, and the others were all on the mountain bike pictured above.

This riding makes me rememeber the "30 days of biking" that I tried back in 2010. I'll have to revive that sometime over the next year maybe. Maybe. But not now. Time to be rest my legs a little for the TC 10 Mile this weekend!

Read more...

Friday Funny 303: I Love Cycling!

I'm not one to really share random Facebook pages that I think are funny, but I stumbled across a good one this week. It's called I Love Cycling, and here are some pretty funny photos that they've recently posted on their wall:

The dangers of rural riding!


Whoa.


Good idea... in theory.


Bike route. Yeah. Sure.






Yes! I'd love to get wet try this!




Ummm... you might be there a while.


Nice set-up!

This reminds me... April is when 30 Day of Biking takes place. It was a local initiative that took off a few years ago. I loosely took part 2 years ago, and it was a good jump-start for me - it got me on my bike a lot early in the season. Check out their website and follow them on twitter.

Happy weekend!!

Read more...

Mid-April Workouts

I’ve been ramping up my workouts lately. I’m trying to improve my biking for the Cannon Falls Duathlon on May 1st, and then the Liberty Triathlon on June 12th. And I’m building my running miles for the Pine Line Half Marathon next weekend. Here’s what’s been going on:


• Tues April 6:
10.5 mile run in 1:08:02, and some weights.
Notes: Ran it all at a decent pace, and then ran miles 6-9 harder. I threw in the 180ish steps near the Franklin Bridge around mile 3 for some added “resistance training.” Overall, felt pretty good!

• Wed April 7:
Easy 20:00 on the trainer.
Notes: Just trying to get in another day of my #30daysofbiking.

• Thurs April 8:
33 mile ride in the AM, 6x800 on the track in the PM.
Notes: The ride was the cold ride that I posted about here. I’m pretty sure it was my coldest ride ever (36 degrees with a below freezing wind chill).

Cold, empty Gateway Trail

I went to the Y just before teaching (just after the bike ride), and I stretched and foam rolled pretty good. Then, after class, I hit the track for 6x800 with 90 seconds rest. I think I may have started off just a bit too easy with the first one. Once I finished my 5th and realized that I was ONLY getting faster, I wanted to see if I could still do that one last time for my last interval. Those last 2 were rough. Here are my 400 splits and my total 800 times:

1:21 + 1:22 = 2:43
1:16 + 1:19 = 2:35
1:16 + 1:17 = 2:33
1:16 + 1:16 = 2:32
1:16 + 1:14 = 2:30
1:14 + 1:14 = 2:28

2:33.5 average.

• Fri April 9:
Under 10 miles of bike commuting, and some light lifting.
Notes: A pretty low-key day.

• Sat April 10:
5.5 mile tempo run in 32:01.
Notes: This one hurt. Bad. One of the ideas that Kevin O’Connor shared with us at the duathlon clinic a few weeks ago was to run your tempo runs SO HARD that you feel like you won’t be able to finish. So I thought I’d try that idea for this run. Normally, I run my tempo runs HARD, but I tend to “ease” into the run a bit. With Kevin’s idea in mind, I’d be pushing harder from the start. Here were some thoughts from the run:

- I got down to Summit Ave in 3:59, which is my fastest ever (I think).
- At the 2.5K mark, I was right at 9:00 (18:00 5K pace).
- Right at the 2.5 mile mark, I was at 15:00 on the nose.
- I hit the 2.75 mile turn-around in 16:23, which is just under 6/mile.
- This isn’t official, but I think I ran the last full mile around 5:33.
- I ended with a solid negative split of 15:38 back.

This run really hurt. I didn’t know if I’d make it back without having to stop (which is the point, but it’s mentally draining). It was ugly. But it worked. It was a darn fast run. (If you haven’t already, check out my notes from the Gear West duathlon clinic where Kevin and Jason gave us some multi-sport training advice.)

• Sun April 11:
44 mile bike with the boys.
Notes: This was a great long ride with Matt and Borsch. Click here to go to the post with more photos from that ride.

Matt, unknown friendly biker, and Borsch

• Mon April 12:
Lift weights (upper body).

• Tues April 13:
3100 yard swim in the AM, 12 mile run in 1:18:15 in the PM.
Notes: In the morning, Kelly, Julia and I met for a “Jen Harrison” swim. Those are the worst kind! ;) (Just kidding Jen!) We did longer set intervals. The workout called for 3300, but I skipped 100 of the kick drills (because I’d be left in the dust), and I skipped the 100 cool-down (because cool-downs are for old people). Actually, when I finished my last set and popped out of the water huffing and puffing, Julia was standing there already finished with her workout AND her cool-down. Ms Speedy-Pants.

We all chatted for a bit, and then I needed to grab a quick post-swim group photo (of course):

Kelly, some guy with bad goggle-marks, and Julia

Then, later that same day, I went on a 12 mile run. I THOUGHT I’d do one more long run after this one before next weekend’s half marathon. But because this run ended so well, I called it good for the long runs before the race.

I started the run at ABOUT race pace, and I told myself I could ease up about half to 3/4 of the way in. But I should have known that that wouldn’t happen - I have a hard time slowing down on a run. So I just held a SOLID pace. It wasn’t that hard, but it was no cake-walk either. I didn’t think much of my pace until I was nearly finished with the run. With the exception of one “long mile,” every mile was under 7!! (I don’t run with a GPS or anything, so when I run along the river, I just have loose landmarks that are near the mile marks; so I often have “long” and “short” miles.)

I finished the run (which was later mapped at 11.94 miles) in 1:18:15. That’s about 6:33 / mile! And I ran a route along the river where there were no stoplights, so I wasn’t getting any breaks during the run! If, if, if, if, if, if, if, if, if, I can hold that pace during the race next weekend, that’d be a MAJOR half-marathon PR!! My current PR is 1:28:05, but all 3 half-marathons that I’ve run have been in the dead of our MN winters - that means I’m wearing lots of extra clothes and I’m not as well trained as I am when the running isn’t so slippery.

• Wed April 14:
Lift weights (upper body).

• Thurs April 15:
15.4 mile tempo ride (TT effort).
Notes: This was my first “all out” effort on the bike this year (outside, at least). I did the Summit Ave / River Road / Shepard Road loop that I like to do. There’s little for stoplights for the first 11 miles so it’s a great chance to push hard.

I took a photo as I was getting ready to go, and I wanted to ROCK IT HARD:

That’s as hardcore as I get. Sorry.

There was a strong wind from the west, so I knew the last 4 miles would be STRAIGHT into the wind and hurt my final speed. But that meant I should be looking for big speed in the first half. (As soon as I got home, I saw the news say both MPLS and St. Paul had sustained winds of 18 mph, and I FELT that!) So here were my averages at different points along the ride:

- 21.6 mph at 35E (mile 7). Mostly downhill overall at this point.
- 22.1 nearing downtown St. Paul.
- 22.0 at the end of Shepard (mile 10.5).
- 21.4 after a few blocks of residential riding at base of Ramsey Hill.
- 20.5 at the top of Ramsey Hill (that hill sucks!).
- 20.0 at home (which JUST dropped down from 20.1).

I like to push up Ramsey Hill, and then “gut it out” for a few more miles as I try to push hard going down Summit Ave. But heading into that nasty wind, I felt like it was all over. It was a good push overall, I just wish I could have held a higher average. I got home and collapsed on the porch as I was still trying to catch my breath:

Oh hi, vein of approval! I haven’t seen you in a while!

• Fri April 16:
Good weights session in the AM, easy 3 mile run in the PM.
Notes: I wanted to do some 1600 intervals on the track in the PM. I BARELY convinced myself to head out the door to go run them. But once I got to the track, I saw there was a track meet going on. Oh shucks. *sarcastic wink* So I just did an easy jog around the neighborhood instead of running intervals. An easy 3 miler is ABOUT the same as 3-4 1600s.... right? Right?... ;)

(Oh, I also weeded and “cute-ified” our blvd garden yesterday, so I spent 3 hours bent over. So that counts as some sort of cross-training, right?... Jeez, I’m looking for anyway to feel better about skipping those intervals.)

• Sat April 17:
Some gentle stretching, yet to be done.
Notes: I spent all morning and most of the afternoon helping judge a big state-wide high-school art competition, and I’m hashed. I planned nothing for today, so I’m just going to stretch a bit this evening and call it good.

• TOMORROW Sun April 18:
MDRA 4 Mile “Mudball Classic.”
Notes: I’m treating this as a hilly tempo run. This should be fun!!! Pharmie, Steph, and I did this race last year (check the link in my sidebar for LOTS of photos), and I’m heading back to it tomorrow morning. It’s a hilly 1 mile loop that we do 4 times. I was 4th last year, and I’d LOVE to be in the top 3 this year. It kinda depends on who shows up. I’ll bring my camera, so look for a race report in the next few days!

Wish me luck!

If I do well, I might FINALLY treat myself to this tattoo that I've wanted for years:

Happy weekend!!

Read more...

Friday Funny 87: Tour de France Bike Helmet

In the name of #30daysofbiking (a local movement to get everyone on their bikes each day for the month of April), I thought my Friday Funny this week would be bike related:

OK, now it's time for "I scratch your back, you scratch mine."

Do you recall the 2 giveaways that are currently going on here on my blog?

If the answer is "No, what are you giving away?..." then you need to click here to get yourself in the drawing for $165 of Sugoi gear, Ryders Eyewear, and Monkey Shake recovery drink. (Entries close at 3 pm TODAY!) And then go vote for the best / worst fashion victim in the "Fashion Forward Your Fabulous Fool" Contest. The top 3 guys split a price purse valued at nearly $1,300! (Contest closes at midnight on Saturday.)

If the answer is "Yes, I recall all the sweet stuff you're giving away," then help me out by going to my photo on Road ID's Facebook page, and "liking" it. I submitted this photo to a contest they're having (where you submit a photo in your Road ID):

So please click here and "like" this photo on Road ID's Facebook page. They say it "might" help in their decision to giveaway Road ID cycling jerseys, bike shorts, and Gu products!! Sweet! So help a brotha out if you can! Click here and "like" the photo! Thanks!

I'll be back this evening with the randomly drawn winner of the Sugoi bike bag, Ryders Eyewear, and Monkey Shake recovery drink! If you haven't entered yet, there's still time!! (That is, if it's still before 3 pm central time.) Thanks! Happy Friday!!

Read more...

Two Rides Down the Gateway!!

Note: if you're here to vote for someone in the "Fashion Forward Your Fabulous Fool" Contest (sponsored by Sugoi and Ryders Eyewear), scroll down to my last post. Or click here to see all the entries and to vote for your favorite. Thanks!

* * * * GATEWAY RIDE NUMBER ONE * * * *
Thursday was a chilly morning. Well, it was probably pretty "seasonable" for Minnesota, but we've been blessed with great weather lately. I was gearing up for a nice medium-to-long distance ride, and the TV was telling me to DRESS UP!

Dang. Somewhere around 50 degrees is usually my cut-off...

I got geared up. I wore tights over 2 pairs of bike shorts, my super warm GoLite Thermal top over my pretty warm Nike top, my Sugoi Tuke under my helmet, and my winter running Drymax socks. (I don't have any cold-weather booties for my bike shoes, and I NEEDED them for this ride...) Here I am getting ready to go:

I took off. It was chilly, but totally rideable. I rode past some rally playing HORRIBLE music at the State Capital:

Because it was so chilly, I had the Gateway to myself for most of the ride:

I rode up and past the North St. Paul Snowman. Notice the cold-looking sky:

At this point, even though I was wearing warm socks, I couldn't feel all of my toes. (However, I COULD feel my 11th toe [if you know what I mean], so all was OK.) I went a few miles further before turning around. At the end of the trail, there was a crew doing something in the sewers. I rode through this cloud of noxious gas that smelled like a hot, plasticy tire:

(Turns out it was a PVC sewer repair crew. Nasty.)

I was getting hungry. I told myself that I had EARNED Chipotle. Afterall, Jenny told me to make sure I was getting some food in me within 30 minutes of working out! ;) So I pulled my bike into Chipotle with about 4 miles left, and grabbed a burrito:

I threw the burrito in my little backpack, and rode the rest of the way home with a delicious rice child on my back. It made it home just fine:

I snapped a photo of myself as soon as I got home thinking I'd be pretty red from the chilly day. But I really wasn't. However, there IS something wrong with this photo:

Hint: it's APRIL.

• 33+ miles
• longest ride of the year (yay)
• 17.9 mph average (dang)
• 18.5 mph average before the final 7 residential miles


* * * * GATEWAY RIDE NUMBER TWO * * * *
Sunday, Matt (my brother-in-law) and I planned a nice trip down the Gateway. The goal was 40-45 miles. Just a good, long ride. ("Long" for 2 guys training for duathlons and sprint / oly triathlons.) Sunday was a BEAUTIFUL day!! We drove to the start of the trail (about a mile north of downtown St. Paul) so we could get farther out of the city and onto more open stretches of trail. Here we are as we got ready to ride:

Matt let Borsch know we'd be out there, and he met us a few miles into the ride. Here's Borsch and Matt near the Lake Phalen area:

"Exiting the city" near the I-694 loop

We met up with this nice stranger in a Bianchi jersey, and the 4 of us rode together for a number of miles:

We were pulling 25-28 mph for a few miles


Just past the end of the Gateway (with Pine Point Park to the right),
headed out to the Square Lake area

We chatted with a runner I'd seen around for a few years, but never "officially" met before. Her name is Stacey, and I'd seen her at the Dome all winter, and at the MDRA Lake Johanna 4 Mile race a few weeks back. She's SUPER nice. She was out on a "little" 18 mile stroll! Holy crap! Matt nearly spit out his water when she said that.

Matt, Borsch, and I hit the road towards Square Lake. Matt had been there (by car) for scuba training, and Borsch had never been out that way before. We took the rollers down to the lake, and snapped some photos at our turn-around:

Borsch and Matt


Borsch's shot of me to prove I was there too!
(Note the sweet Leisure Suit jersey from my lovely wife!)

Oh, and that road behind me in the photo above is right where the finish line is for the Square Lake Half Iron Distance Triathlon. Yes, that's the triathlon I did in 2008 when I wore a grim reaper costume for the 13.1 mile run:

Since I had a couple of local FB friends ask about this ride after I posted something to my wall after we got home, I thought I'd share the map of the course. Here's the ride (just one way) that we did on Sunday:

Working the open road back to the Gateway


Tons of families and riders at the Pine Point Park rest area


On the "detour" around the new bridge construction
(note the mound of dirt for the bridge ramp on the left)

We dropped Borsch off near his home, and Matt and I hammered out the last 6 miles. Here's a quick video I took without Matt knowing:


http://www.youtube.com/watch?v=Cagdqds3OQw

(And that's NOT my breathing at the end of the video. That's the wind. Really.)

Matt said "Chipotle," but I was going to resist. I was going to be a good boy. Then he said "Paisanos Pizza - maybe just a slice to tide me over til supper..." and I totally caved. We finished the ride, loaded up our bikes, and headed to Paisanos for a few slices of heaven:

• 44+ miles
• 18.7 mph "highest" average
• 18.5 mph average at the end

Thanks for the ride, fellas! What a great day!

And remember, if you haven't voted for your favorite "Fashion Fool," scroll down or click here to see the top 10 and to vote. And stop back tomorrow when EVERYONE will have a chance to win some gear from Sugoi and Ryders Eyewear! Plus, there's another special prize, too!

Stop back soon! Thanks!!

Read more...

30 Days of Biking

About a week ago, I heard about a local movement called “30 Days of Biking”. Their tag line is “We ride our bikes. every. friggin. day.” I was intrigued. So I signed up to take part. Now I have to do SOME sort of biking every day in April. Then I have to tweet about it each day. I figured this was the motivation I needed to get on my bike some more.

Thursday, April 1st:
Marie and hit the track for a killer duathlon workout:

Friday, April 2nd:
Pharmie and I headed out for a quick 15 mile ride as the sun was starting to set:

Afterwards while I was stretching, Ella came and plopped in my lap:

Don't get excited: that's her tail...

Saturday, April 3rd:
Pharmie and I headed out to spend time with family over the weekend. So there was going to be NO good bike workout. But I managed to find my nephew’s trike (which was my old trike when I was little), and I did a few laps around my parent’s garage:

“There’s no way you can make that thing go” you say?

“You just posed for that photo” you say?

“You didn’t actually ride that” you say?

Well, I have a video that proves otherwise:


http://www.youtube.com/watch?v=eeibvvrPKr0

Sunday, April 4th:
Again, still home with the family. But when we got back to the Cities, I hopped on the trainer for a minute and snapped a very “Easter-y” photo:

Tulips, hard-boiled Easter eggs, and left-over Easter ham

Monday, April 5th:
I never bike on Monday - I’m always too busy. But I managed to fit in a 30 minute Spinerval tempo workout on the trainer. (That’s what I like about this idea of “30 days of biking:” it will force me to think about biking every day no matter what.) Here I am after my final interval, and I was REALLY huffing and REALLY sweaty:

Tuesday, April 6th:
Yesterday, I WANTED to go for a long(ish) ride in the mid-afternoon, but it was chilly and raining. No thanks. Pharmie and I were going to do a trainer ride last night, but when she heard that I already had gone on a 10.5 mile run yesterday morning, she lost all motivation. I HAD good intentions; I had my water and my Nuun all ready to go:

But instead, we did some ab-work in the living room and called it a night. (But the ab-work DID include bicycles, so does that count?...)

I’m not sure what I’ll do today (with regards to biking), but I know I’d like to go for a nice long(ish) ride tomorrow. We’ll see. Click here to learn more about the "30 Days of Biking."

And don’t forget: you just have a couple of days to enter the “Fashion-Forward Your Fabulous Fool” Contest. Click here for the rules, and click here to check out the nearly $1,300 in prizes that will be given away!! There are only 8 entries so far, so anyone who would enter would have a great shot at some cool new gear!...

Read more...