Back on the Chuckwagon

It's time to get back on the chuckwagon. In other words, it is time to drop the winter weight. I've allegedly followed my diet plan half a$$ed during the past 3 weeks. This coupled with minimal training may have resulted in allegedly adding a couple extra pounds to my frame.

I'm not talking about the new randonneuse either. Added weight to me + heavier bike = lower avg speed. I need to be lighter me(stronger me) + heavier bike = power and higer avg. speed.

My nutrition plan says cheat only 10% of the time. It doesn't call for that really, it just assumes that it will happen. It is probably a good assumption. The key is to limit sugar and starch consumption. Note, I didn't say remove!

This morning, I made a menu for every day of the coming week and drafted the grocery list. At some point tonight I have to chop veggies and prep some entrees and snacks. The most important part of keeping on the plan without cheating is preparation. If everything is ready before the week begins, it is easy to grab a few crack bags (zip lock) of chow and go. FAST FOOD!

Tomorrow, I will grab the crack baggies of chow and eat every 3 hours of so. Come and Git It!

Stay tuned for some food specifics in another post.

Practice:
JM
swing 32K 2x50, 24K 10/10x3
Double front squat: 2x24k: 5x5 - (fast - 30 sec rest)

5 sets of:
Bear push ups x 10, pull up x 5, evil wheel x 5

Sparks

Regardless of the good intentions and goals you may have, sometimes it takes a little spark to ignite the kindling and really get things going. You know exactly who you are. You want to drop 10 - 15 lbs., run a 5k, or even a marathon. Perhaps you want to learn to play an instrument like the guitar. Maybe your goal is as simple as getting up to watch the sun rise every morning.

I have some goals too. This year I would like to complete a randonneur series of 200k, 300k, 400k and 600k and become a Super Randonneur. This will lead to other goals. I would like to press the BullDog for reps. I would like to do Pistols with the Bull Dog. I haven't set a time limit for these two goals yet but the next 2 years sounds good. I'm working towards doing 20 pull ups (been stuck on 17 for more than a year). Before I can accomplish most of these goals, I have to work on just moving my body correctly. There are others but I'm not sharing!

I'm not entirely certain but I believe everyone says, "SOME DAY I'M GONNA...(fill in your goal here)." Does the shoe fit?

Heck, I'm human too. Sometimes I get distracted by the couch. I like to sit on it, eat ice cream and watch the tube. I have to be working towards something all the time. Last year I set some lofty goals and I achieved some. Others? Well, I failed but I made progress and I still work towards them. I realized that the time frame for some of my goals should be more flexible because things do happen in life. Oh, I think this is called perseverance.

Wynton Marsalis playing Sparks

About the required spark? Well, the spark can come from anywhere and at any time. Today, my spark came during lunch. I looked out the window at the pull up bars. There was someone out there doing my thing. He was lifting kettlebells and doing pull ups. HMMM, I should be out there with him. Working towards my goals.

Tonight I picked up some kettlebells and got to work. Time to make some money!
Z
pull up 5x5, 2x10
Swing: 32K - 1x10l,10r, 1x30
Clean and Press: 32K - 5x5
Front Squat 24K: 5x5
Bear push ups: 2x10

Notes: Press - I don't remember doing this. Perhaps a PR! It would be really weird because I haven't really worked on this in months. I will attribute it to the bear push ups I've been working on this year.

What is your spark?
What makes you tick?
Just go do it and quit talking and dreaming!

Under the weather

I've been off the grid for a few days. Off the bike and no training at all. I considered training through the illness but common sense got the best of me. I actually beat my daughter to bed a few days. She hits the rack early!

At least my training partner got in some riding.

I think I've recovered for the most part. This morning I hit the kettlebells then a quick spin on the trainer. I should have productive training now.

Z
Pull up 10
Swing 24k 2x50
front squat 24k x 2 - 5x5 + 1leg DL 16k x 5
bear push up - 5 x 10 + pull up 10

Ride: 30 min trainer

Self Improvement

Today, Dr. Corne Bekker's blog lists 10 Steps to be Miserable. I have to share. All of these are plain common sense. They are all plain common in many people. I see them every day at work. I probably resemble them often as well. In my own inner reflection and quest for self improvement, I will keep these in mind.

Here are a few of the steps toward misery:

• Grab - make sure that, always and in every place, you come first.


• Scowl - there is nothing to smile about, and you should let everyone know it.

Weakness = cold weather

This is so sad. Yesterday it started snowing so I gave in and set up the trainer. This is exactly what I vowed not to do this year. I guess it is better than the alternative of no riding. I probably wouldn't get on the bike during the week at all- - weak. This way I get the opportunity to crank for a little while thus the shock on the CNS from the long weekend rides won't be quite as bad.

Yesterday:
32 min indoor ride - working technique

Today:
JM
Pull up 5x10 +
Clean and Press 24k: 5x123 ladder
Front squat 2x24k: 5x5

Mason-Dixon 200K

All right, they're on our left, they're on our right, they're in front of us, they're behind us...they can't get away this time"--Lewis B. "Chesty" Puller, USMC

I thought of Chesty’s quote on an ascent of a long hill on the return. The hills were around us and all we could do is climb. The Maxon-Dixon 200K is history. The route began in Bethesda, MD, twisted and pitched through the northern DC ‘burbs to Littlestown, PA near Gettysburg, PA. I completed the 128 mile route in about 13 hours. I wish I could say I was messing around at the controls but I wasn’t.

This is a difficult ride, especially for the first brevet of the year. In the December Newsletter, DC Randonneurs RBA Matt Settle said, “I’ve been informed that it is deceptively difficult with more climbing than most of our brevets. So come prepared.” I had disregard for this warning.

A small hill.

In the pre-ride information on the DC Randonneurs Blog Mark Vinnette writes, “I had no intent of making it hard, but my feeble understanding of the terrain and the desire to keep the route direct had its impact. I’ve clocked ~ 7800′ elevation…which always reads lower than others.” My thought, “what a great way to train.”

Does the route live up to the hipe?

The simple answer is yes, it lives up to the hipe. The hills begin immediately and do not relent except for the 10 – 15 miles of rollers.

A sign of things to come.

About 15 miles outside Littlestown, PA, the real fun begins. The hills start to become longer and steeper. There is a small section on Arters Mill RD that has some very steep roads. I actually witnessed people get off their bikes and walk. Upon completion of that section of the route I had a revolting thought. It occurs to me that I have to do the section again in about an hour.

Coho Randonneuse

It was a great day on the Randonneuse. It was a dream to ride in all areas of terrain. There were many compliments given to the Randonneuse. Often people ride just behind me to take in the beauty of Chuck’s craftsmanship.

Completion of this ride brings pride and satisfaction. It was a difficult ride and most importantly, it was FUN!

The start.

Control in Littlestown, PA.

Lessons Learned:
Listen to the wisdom of Veloccio. "Eat before you get hungry."
Training is ok right now. Need some long rides in the coming weeks. More time on the bike will aid fitness.

Preparatation

I took yesterday and today to prepare for tomorrow's Mason Dixon 200K. I tightened the stuff that needs tightening and made adjustments to the places requiring adjustment. I packed my bags and I'm headin' north to Bethesda shortly.

Loading the bicycle in the car has proven to be a chore. Because of the front fender, the randonneuse will not fit on my roof top carrier. To get it home when I received it, I had to remove the wheels and put it in the car upside down. I was able to get it in the car without removing the wheels tonight. This should work as a temporary fix until I upgrade the rack.

Stay tuned for the write up of tomorrow's ride from Bethesda, MD across the Mason Dixon line and back.