Really bad ass ride. Good pace, what I call hunter gather pace, for most of it. Just like our primal ancestors, who searched for food over long distances, perfect to use fat as an energy source. Even like those ancestors our hairy knuckled attitudes kick in a few time. You see there was a time that we needed to flee that sabertooth tiger to scammer up a tree to safety. Between mile 25 and 40 there must of been a tiger chasing, or maybe it was the enticing thought of kolaches at the Wilbur bakery, but the pace picked up. Imagine the disappointment, when we hit Wilbur, and the kolache store was closed. Our ancestors would of nailed down a bear or boar but we are a different breed, now. A bear claw and mtn dew, at the grocery store for me, would have to suffice while everyone else grabbed their carb laden goodies.
The next jaunt, to Milford, was a tailwind. Fast but in control. Again, hunter gather pace. Milford was all about the Red Bull for me. I think Tom got one, also, because that’s what triathlete guys are into, so I’ve read. Red Bull, I’ve found out, is the nectar of the Gods.
Poser boy with Red Bull girl
After Milford, it was about getting a hundy in, especially when I heard that Troy had doubted anyone would get a hundy in with a fresh, crisp bill. Didn’t know what that amount was, really didn’t care, but the game was on. I love a good challenge. So Troy take that. Four guys, that I know from that group that started, boomed out 100 MILES.
Good ride from Randy Gibbson, Kevin Burke, Chris Hansen, and Tom Woods.
Someone really likes riding their bicycle by spending 29.5 hours of badass moments riding since last Saturday 12/24. One of the coolest moments is when I saw these two bald eagles. They were just sitting there, perched over the Missouri River fishing, being all badass. They didn’t even care I was there watching them. Really majestic birds.
I made a lot of Casey gas station stops, sometimes twice in a day. The Casey’s lunch, the last 7 days, consisted of Zingers and Red Bull. I think I’m on to something here as far as nutrition goes. WOW! After a half an hour, of consuming this calorie laden gourmet treat, the second half of the ride seemed like the first 30 minutes. 550 calories with 78 grams of sugar, zoom!
Seems like for the last week I was either eating, riding or sleeping. Even with all the recovery I’m wore out. I’ve dug a deep hole. I’m just about to the point of a forced day off. I can tell, during the rides the last few days, the average power is dropping. Christmas break doesn’t end till Tuesday so there’s 3 more days of potential riding. This should be interesting if I can ride the next 3 days. Tuesday is definitely going to be a day off. Probably followed by 2 easy spinning days.
What a way to spend a vacation? For me, it couldn’t of been better because I love riding my bike.
Building up my knowledge of plyometrics. Over here at stupidgymshit he’s got a good article on the hazards of not doing plyometrics correctly, and for that matter, any exercise. I think it’s oh so true that a lot of people jump, pun intended, into an exercise program and get hurt without the proper instruction from a trainer. There’s a local fitness club here that I ride by and wonder if those people tossing those tires and scaling those jungle gym thingy’s are properly instructed. It doesn’t look like from my perspective with all sorts of twisted bodies and lots of hobbling around.
There’s a lot of info available at your fingertips to learn a little bit about anatomy and physiology such as on Coach Brian Mac’s webiste
From Khan Academy there are some good anatomy and physiology videos. Start with the following and proceed through to the end of the biology list.
Over on itunes you can listen to Dr. Andy Doyle’s lecture series Physiology of Exercise. It’s a 200 level course so an understanding of anatomy and physiology would help (focuses on alterations in body systems and organs during physical activity with emphasis on metabolic, cardio respiratory, and body composition parameters).
The internet is so cool. Such a learning tool. I wish I had this when I was in school especially the videos. I’m much more of visual type of learner.
For a few winters in the past, I used to do concurrent training. I would hit the weights, 3 sets of 15 full body, then jump into a spin class. Not to interfere with the instructors teachings, I would take a bike in the back and pretty much do my own thing. My own thing involved mostly endurance effort with a few threshold efforts for 5 min. Now I’m researching this method and find out that this is the pattern to choose, weights then transfer the muscle memory over to the bike. The key is only do this 2x a week and immediately start a carb drink before the endurance ride.
Sports nutrition is a constantly evolving field with hundreds of research papers published annually. For this reason, keeping up to date with the literature is often difficult. This paper is a five year update of the sports nutrition review article published as the lead paper to launch the JISSN in 2004 and presents a well-referenced overview of the current state of the science related to how to optimize training and athletic performance through nutrition. More specifically, this paper provides an overview of: 1. The definitional category of ergogenic aids and dietary supplements; 2. How dietary supplements are legally regulated; 3. How to evaluate the scientific merit of nutritional supplements; 4. General nutritional strategies to optimize performance and enhance recovery; and, 5. An overview of our current understanding of the ergogenic value of nutrition and dietary supplementation in regards to weight gain, weight loss, and performance enhancement. Our hope is that ISSN members and individuals interested in sports nutrition find this review useful in their daily practice and consultation with their clients.
These resistance band workouts offer a variety of exercises for beginner, intermediate and advanced exercisers. These workouts are great for home or travel and can help with a variety of goals including strength, endurance and weight loss.
I use old inner tubes, from bicycles, to make my own bands. If I need more resistance, I’ll layer two or more bands together. It works. You won’t get a body builders physique but you’ll be toned.
ACSM offers a wealth of credible health and fitness information to individuals with an interest in sports medicine and exercise science ( ed opinion- heck, good info for anyone exercising ). Our Current Comment fact sheet series offers expert perspectives — often that of ACSM members — on trendy or controversial topics in the field. Click the fact sheet title below to download a print-quality PDF.
Lately, I’ve been testing out Red Bull before I ride. Scroll down to the ingredients list and check out how the ingredients work . At first I would drink a full 8.4 oz can. There was definetly a “pick me up” effect. This effect was having an affect on my sleep since I drank it at around 4pm. I’ve since reduced to consuming about half a can. A much better affect on my sleep and still a ” pick me up”.
More power to you.
Marc
Posted by Marc Walter as caffeine, power at 6:00 AM MST
