PJ & Marcus commit to getting in shape for 2009/2010

 Monthly update;

580 miles ridden in June.

I have been using a new-to-me 55 mile fitness route that takes me from my home in Chicago to Lake Forest and back. Riding is safe with about half the route is on lightly traveled paved bike paths and the other half is on bike friendly suburban streets. I normally ride solo on my schedule. I've completed the loop in 3 hours & 2 minutes.

Yesterday at mile 45 a slightly faster rider on a Cervelo TT bike passed me. After a friendly greeting, we split pulling duty for several miles. Now if I could only find more cyclists that are about 10% faster than me  .
Edited by WILDCAT - 7/4/2009 at 05:49 pm GMT

That's a respectable time for 55 miles.  Keep up the good work!

Mike 

My new goal

After completing the BTC, I feel a need for a new goal to keep me motivated and moving forward on the training front.  So, here it is.  I'm going to ride the Buffalo Classic Century (September 13) in 5:45 ride time, and hope to actually hit 5:30.  

I met with my coach yesterday, and he thinks a fast century is a good goal.  Ok, so perhaps 5:45 isn't that fast, but given that I rode the Buff last year in about 6:30, it seems like a good step up.  Got out on the bike this morning (my second ride post BTC) and did a 19 mile time trial at 20.3 mph.  Not bad, considering that I rode the first climb with a flat.  And average power was 203 watts.  A bit of a fall off from Saturday (21.2 mph over the same course), but I lifted for the first time in a month yesterday and I'm sore.

It feels great to have a new goal to be working toward.

Mike

Mike that sounds like a great goal!  I was planning on doing the BBC this year but I think I will either be doing a tri or watching a friend do her first Half Ironman.  Damn surgery this week totally messed up all my plans. 

Bummer on the surgery. Hope you recover quickly so you can resume your training. I'm in Santa Fe for aittle time with the spouse. I resume training in earnest next week. My coach has reduced the volume -- only 12 hours of riding next week. I'm going to need to retire to fit the training in! Mike

 658 miles cycled in July. 2795 YTD. I'll visit the Waterford factory and take a group ride in Kettle Moraine country tomorrow.

Cheers,

Michael

Edited by WILDCAT - 7/31/2009 at 10:27 pm GMT

 We're not hearing much from the two guys who started this commitment.
Sooooooo, how youz guyz doin'!

I'm not killing myself, but I have noticed progress.  4-5 short bike rides per week.  50-100 sit ups, 50-100 push ups, and moderate weight lifting 3-4 times a week has yielded about an inch and a half off my waist.  I'll crank it up a bit more in mid October so maybe by late November I'll have enough endurance to ski nonstop rather than taking my usual gape breaks.
I also ride skateboards a couple times a a week.

 Dan Egan posted his Ski Season prep work out here.....
http://www.epicski.com/forum/thread/84768/time-to-get-in-shape-for-ski-season

Impressive totals, Michael.  I resumed training on the 15th, so only got 342 miles in for the month.  However, my average speed for the month was up to 19.05 MPH.  I'm pretty happy with my progress on the new training regime.  My ride today was 65 miles, and I averaged 18.6 MPH -- .4 MPH better than last week.  About 3500 feet of climbing in that as well.  Yesterday, my 30 mile ride was at 20.7 MPH.  My power numbers are shooting up as well.

I think I'm on track to meet or beat my fast century goal in September.

Mike

Hi Mike,

Glad to read that your progress continues. Those are very good speeds. Your training must be working for you.

I've been enjoying group rides with riders who are at or above my fitness level. It has kept my batteries charged and has help me increase my mileage. I've also been cycling in the hills of Wisconsin multiple times a month, I'm still not the fastest climber, but I can stay with the lighter cyclist while climbing at this point.

Have fun!

Michael

Time to check-in and join this August group. Some may remember I crashed at Jackson Hole in Jan. and blew out my left shoulder; it's healing very well but will never be as stable as pre-injury. I know that lack of conditioning contributed to my fall and I don't want a repeat.

I've spent my summer road biking an average of 100 miles per week. This week I turn 63 and the motor is not what it used to be. My average speed is in the 16-17 mph range and I'm just beginning to include higher aerobic training exercises in my rides. Rest is a much more important component of my training as recovery from hard rides takes longer. I've lost 12 lbs and I'm much leaner. My diet has improved, except for "wing nights with Miller Light" with my family. Regular exercise is a great aide in reducing appetite.

I'd like to thank Finndog and Wildcat and others for their posts which have helped in the motivation to keep up doing the right things.

Congrats to all of those who have made all of these incredible goals and strides!!!  Keep up the good work, Ski season is just a few short months away

I now am down to 143, I have dropped 4 sizes and am feeling great.  Since last August I have now lost 24 pounds, about 12 -14 more to go.  I might need new ski pants by Nov.  I have been hiking, working out on the treadmill, lifting some weights.  I can really tell my energy level has changed, my diet has improved as well. 

 Wow, Pandita, good going!
I'm impressed with the passion that most of you have taken in this endeavor.  I only wish I had the same will power to stick with my plan.  .......
walk nine holes twice a week....pffft, I haven't golfed in a month
Good news though, I've been riding bike a lot!!! 

Great, Tricia.  Which bike are you riding now?  Saw the photos of the snazy Lemond -- how's that ride?

Mike

 I've been riding Mt bike mostly - Trek Fuel EX, but I've gotten two short rides on the Lemond since I bought it last Wednesday.  The Lemond is smooooth!

 

I was getting a couple morning rides in a week before work but its not light enough out starting this week so that will probably change.
I'll post back after I get some power rides in on the Zed.

I'm heading out on travel tomorrow, so today was my last ride of the month.  93.6 miles at 19.1 mph, about 4k in climbing.  I did almost all of the century I'm training for; just skipped the descent into Horsetooth and the climb back out.  I took 16 minutes off of my time from last week; finished in 4:54.  I think I'm ready for the century, and on target to ride it in 5:30.  The next two weeks are taper weeks, so this was the last big ride before the Buff.  And the Buff will likely be my last big ride of the year, since I've promised to take the wife to Scotland to hike the West Highland Way in mid October, and this year I've done exactly 1 hike.  So, I'm going to have to switch training regimes in a couple of weeks.

This month, I rode 721 miles outdoors (got stuck on the stationary bike a couple of times on travel), and averaged 19.3 MPH.  I've now lost over 40 pounds since I started training in January, but still am hoping to get another 20 or so off.  It's a long term project.  I looked back at my training logs from last year.  I thought I was an ok cyclist then, but 45 pounds makes a difference!  My fastest ride last year was a 19 mile loop ride with 1000 feet of elevation gain; pretty flat.  I was able to average 18.9 MPH on that loop.  Today's ride was nearly 94 miles, and .2 MPH faster!  I guess spending the time I have on the bike has not only changed my body shape, but my speed as well.

I admit my training has been a tremendous time sink -- I've got over 240 hours on the bike since I started training, and another 24 hours in strength training.  And all of that work has had a pretty slow rate of weight loss.  But I suspect that it is more likely to stay off given on slowly its come off.  My advice to others is don't put it on in the first place!

I'm really looking forward to ski season.  I wonder how I'll ski?  I also wonder if I'll still be able to bend those I-beam of skis I've got, the AC40?

Mike

 Wow, Mike, look where you've been and where you're heading!  Kudos!

 To all of you - great work!

I've been at it for about 20 weeks now, since April 4.  Weight training 4 days a week and cycling.  Recently upped the cycling and reducing the weight training.  Doing 20 mile rides 3-4 times a week.  I've lost some weight, but more importantly a few inches off my waist.  My strength and fitness are greatly improved.

I too can't wait for ski season to put this all to some really good use!  I've also been doing balance work on a bosu ball, and putting my ski boots on and doing edging work, and jump turns on a slanted carpeted board I built in front of a mirror.  

 Update.  1 year ago I did a 12 week challenge, then ski season, then another 12 weeker starting April 4, a week off and then 8 weeks. Week off now, then another 10 weeks coming up.

In the 1 year I lost 20lbs (probably closer to 30 lbs of fat, since I've gained muscle.)  From 203 to 183.
I lost 5" off my waist.  From over 38" to 33"
I've gotten much stronger increasing the weights I can lift by a lot.
I've greatly increased my cardio fitness.

In the next 10 weeks I plan on losing another 10lbs to 173 and another inch off my waist to 32".

Combination of weight training, cardio, and mindful eating.  Low fat, high protein, minimal simple carbs, recently almost no grains at all (including whole grains.)

So much chicken breast that I'm starting to cluck.  Hopefully I wont' ski like a chicken!

Good progress 'til I wrenched my weaker knee yesterday while hiking.  Back in the gym this morning...lots of miles for cardio; the real test will be tomorrow's lifting session.  SMJ, you're going to disappear soon with much more weight loss--your commitment is inspiring!

Sounds like your doing great.
The only thing is you've got to add fat to this diet.
It's great your ditchin the grains.
Add lots of nuts,(not peanuts),avacado,olive oil,coconut oil& 10-12 puried fish oil caps a day and you'll be fine.

 Hey Marcus!  Pandita has been kicking butt with her fitness this summer and is planning on going to ESA Stowe.  
Are you up for the ESA Fitness test!?
http://www.epicski.com/forum/thread/85469/esa-stowe-stoke-2009/30#post_1120107

Those are great results!

Congrats!

My summer of cycling has ended, but the year is not over yet. With 554 miles in May, 580 miles in June, 658 miles in July and 624 miles in August, I've become addicted. My longest ride was a 200K in eight hours. I've finished a 110+ mile ride every month this summer, with two of these long rides in August.

My weight is down 40 lbs in the last 18 months, but I'm stuck at 205. I'll start counting Calories in October, but for now, I'm enjoying the good life too much.

Michael

Great results, Michael.  I'm looking forward to you Brevet report.

Mike

Wow, everyone--I'm impressed. Actually, I'm in awe! Mike--sounds like you're becoming a monster on that bike. Those are good times by pretty much anyone's standards. I don't suppose that very many participants will complete the Buffalo century in 5:30, or anywhere near that!

And Pandita--how am I supposed to keep up with you now? With the quick improvement I saw in your skiing last spring, I have very high expectations now!

This is exciting, and inspiring!

Best regards,
Bob

Thanks!



I hope the knee is better SC, and thanks for the kind words!




Thanks lobo.  You were the one who got me off of grains with a link a while ago.  I actually do eat enough good fats I think.  Sunflower kernels, fish oil caps, Salmon, some cheese.  I'm probably at about 40/30/30  Protein/carbs/fat.
 

Great work everyone . . . Let's take our svelte new bodies to the slopes and rip it this year!

I've dropped 15 pounds since April. I was hoping for 30 by the start of ski season. I may not quite get 30, but 20-25 is looking reasonable.

 Great Marcus!  What are you doing to get there?