easy stuff in the gloom

tuesday, feb. 10/2009

today was just an easy ride of 90 minutes. left at 5 30 pm with the lights on the bike. temps have been really favorable, as it was near 10 deg. when i left. i use these little but highly visible lights called KNOGS. awesome things they are.
i know the heavy rains they have called for have not showd up, but i imagine it will hit at some point.
i will post later today on my wednesday ride.

just rollin'.....

hi all,

had a beautiful 4 hr ride with the owner of THE HUB BICYCLE SHOP . got rollin' from his house about 1 30 pm and just drifted along west river road to the short, punchy hills that acentuate that side of cambridge. the sun was out for what seems like an eternity and a cool south breeze was in our faces heading towards paris, ontario. had some tire issues out on west alps road, but was soon fixed up in a jiffy. i could feel the previous days tension thru my quads as we crested some hills and knew that i had to keep this completely aerobic, zone 2 stuff for the duration. cliff is a great fellow who has an incredible passion for cycling in any aspect. to hear him croon about how magical the freedom of riding his bike into the sun on a cool sunday afternoon, made me realize that i am a lucky fellow to be enjoying this moment with him.
so, after 4 hrs of just easy riding, we departed onto our separate routes home. it was nice to have the wind at our backs from paris, and we were able to dream about our conquests for the season, who looks good now and who is going to fall apart later. all in all, a great day and just south of 90kms ridden. monday should be even better!!!!

NOW COMES THE THAW!!!!

hello, back from my trip to the caribbean. havent been able to post for some time so i will try to get all the workouts here in order since we arrived back on jan. 31.

mon easy 45 min spin zone 2
tues nothing
wed 90 mins with 20 reps of 30secs on, 30 secs off. 10 min spin then 8mins descending gear
42*23,21,18,17,16,15,14,13,12.......then recover
thurs 1 hr zone 2
friday 90 mins with 4 sets of 5*(40secs hard/20secs easy) with a 3 min spin between sets.
sat 2.25 hrs first hour at an avg.h.r. of 172, drove it hard!!!!!! and then took it down to
zone 3 for the remainder of ride. (136-155)

so thats it for the week. hope to get on more of a roll for the week coming up as the weather seems to be going up quite high. first race of the season is on april 10, good friday.

jmac