1st Week of March

March arrived with snow and frigid temps, but things got way better today and we got some sun and warmth due to us! It was so nice, I had Jeff grill lunch for us.

Burgers with secret seasoning, caramelized onions and mushrooms with thyme and a splash of sherry vinegar on a toasted english muffin with a little lite mayo. Very summery! We ate indoors though...too much snow on the patio!

After a little rest to let lunch settle, we felt fueled and ready to ride. Here's Jeff showing his pasty white legs! Yikes, makes the pic look overexposed! Those are a pair of the new shorts I ordered for him recently too. I think the gray looks good.

We rode out Ocean Drive and back past the glammy Newport Country Club. No danger of wayward golf balls today as the ground is so muddy.

It got up to about 61 degrees and felt very warm in general, though a bit chilly in the hollows and along the beaches in the sea mist.

The rides this week were 1 outdoor ride of 35.99 miles and 5 computrainer rides of 122.12 miles, a total of 158.11 for the week.

This week's computrainer total was really boosted by one ride in particular, 46.46 miles. It took me 4 hours as there was over 4,000 feet of climbing! Lately, I've been treating most of the computrainer rides as base mile rides and not worrying about intervals or speed work, but I will begin that soon. I will miss the relative ease of base miles, I'm sure!!

Base mile trainer time is the non guilty way to watch a lot of TV. A couple posts ago, Buttsy asked me what I've been watching. Most recently, I'm working through Firefly with Jeff watching that too. I've watched all of Dr. Who, Samantha Who, all sorts of movies. As for current shows, I like Big Bang Theory, Two and a Half Men, Ugly Betty, The Office, 30 Rock and Biggest Loser. Also two detective shows, Life and Life on Mars. I put the sound volume up a little louder than usual, but not too much. If it's a lot of talk, I'll have the captions turned on so I don't miss subtle things. Bike race footage has been good too, of course!

Sometimes, I do just watch the numbers and profile as I ride. When I do the intervals, I'll play a CTS dvd or something to follow. I'm not good at keeping track of time and what to do without the dvd telling me. When I start doing TT efforts on it, I'll just have the profile graphics so I focus.

I've just played around on the computrainer a bunch too. It's fun to see how fast I can pedal, most watts I can put out, etc... But I haven't done that sort of stuff in a way that counts as testing or training, yet.

Update

Good news is that my left knee has recovered from the fight with the ottoman! Boy, do I feel foolish when I get hurt doing something as mundane as trying to put my feet up to watch TV! Bad news is that I have the dreaded head cold that's going around. I feel like I'm going around in a bubble, quite disconnected. Therefore, it was rather amusing to me that I was on the computrainer for the last hour of AToC Stage 2, doing a small climb when the tour riders were ascending and then descending 'with' them as well. I had the computrainer window on the laptop screen and I had the cycling.TV window on the TV screen. See the devil?

Silas watched a few bits of the race, but both dogs were pretty underwhelmed as usual. Saffy alternates between sleeping and staring at my right foot going around like she is mesmerized.

I'm going to try to keep up with little trainer rides while I'm feeling crummy. The legs actually don't feel too bad though everything else aches and the AToC coverage definitely helps with motivation.

Feeling Better!

I was feeling a little under the weather the past few days and ended up taking 3 days off the bike, despite being very anxious to try the new computrainer. So last week's stats were 4 days of riding and 121.16 miles.

Today was a gorgeous, warm day and I was torn between riding outside and getting on the new computrainer. Well, I decided that despite being warm, it would be a dirty ride outside and there could still be some ice. In fact, I later felt like I made the right decision when I saw on the Narragansett Bay Wheelmen message board that someone crashed on ice on today's ride and is having surgery. I don't know her, but feel so sorry it happened to her and hope she heals quickly!

I decided to do the same course on our computrainer that I did the first day on the shop computrainer, back on January 16th, so I could compare. Having felt off the past few days I didn't try to 'race', I just 'went for a ride' to see what would happen (which is how I did that shop ride too). Last time I did the 20.36 miles at 16.5 mph average and 144 average watts. This time I did 17.8 mph average and 159 average watts. Could it be improvement already?!

Computrainer Set Up

Wednesday night, after going out to a group computrainer session for an interval workout using the CTS Cycling for Power dvd, we were ready to spend the rest of the evening sitting around reading the material that came with our new trainer and beginning the process of setting it up. Jeff attached the resistance unit to the stand.

It was easy to tighten the bike onto the trainer. We fastened the cadence magnet on the crank arm and the sensor fastens to the chain stay with a Velcro strap, though we didn't get to that just yet. It's easy to plug the wires from the HR monitor and resistance unit into the computer unit, then just one wire goes from that to the laptop.

Tonight, we installed the software onto my laptop that resides next to the TV partly for the convenience of watching free internet cycling video, like Stage 6 of the TDU on Versus last month (shown in pic). We don't get cable, so we try to find the current cycling events online.

Anyway, the software was straightforward to install. One disk is actually just directions and the other has all the program stuff. Soon, we had our first glimpse of a track and virtual ride buddy. I didn't have the window quite centered on the TV screen so it's a tiny bit cropped in the pic. Jeff was on my bike in sock feet and jeans just pedaling a little to check that stats were getting from the bike to the screen.

Then, we installed the Ironman UK disk and briefly checked that we could get that started up. I'll make the window fill the screen when we do it for real. The video really does speed up and slow down to match your pedaling speed!

The trainer and bike are in the same place we've been using the Kinetic in the front hall with a clear view of the TV through the double doorway. The only thing I still need to get is the mat to protect the floor. I'll admit that we've been using a couple of super thick sheets of cardboard under the trainers temporarily, but that won't do for much longer! We want to make a little stand for the computer unit to go next to the bike like they are at the shop rather than on the handlebar.

Now that things are set up and working, we just have to explore all the possibilities! That's going to take quite some time and be quite motivating too!

Computrainer

After waiting much of the day for UPS, jumping up whenever I heard a truck and glumly watching a UPS man deliver to the neighbor and then drive away without stopping here, I checked the tracking status and saw 'delivered'...What?!...I checked the back step and there it was, apparently delivered by the world's most stealthy UPS man. The dogs didn't even know about it!

Once I wrestled the box inside, it had to be checked out.

It was deemed intolerably dull, by dog standards, judging by the yawn attack that ensued.

In case you are wondering what you get in the box, here's the first look inside with the 'free' Ironman DVD that was included as part of the winter sale. We picked the UK one.

Once you haul out the box in the middle and the packing on each side, you see the support for the front wheel, the stand part of the trainer and the software/reading materials.

The box in the middle contains the resistance unit and computer.

I'll wait for Jeff to be home to take part in the assembly and set up and probably have a post for you soon on how that works out!

January Wrap Up

January turned out to be a rather pivotal month as trainer riding finally 'clicked' for me. A few things contributed to that, primarily my determination to keep a positive attitude, road conditions that did not allow safe outside riding and the discovery of a fairly local computrainer multiride center. Besides reading about bloggers going through similar efforts to keep riding, it's helped enormously that Jeff is doing the trainer as well as ride buddies ribuck and Lynn, who just bought her first trainer this month.

At the start of January, I had it in mind that I'd try to do 500 miles, though I wasn't sure that would be feasible on the trainer. Turns out, it was about right!

Out of 27 days of riding, 25 were done on the trainer. I feel so relieved that I managed to check off my January metric century on what was probably the *only* possible day for it! I did 83.65 miles outside and 466.39 on the trainer for a total of 550.04 miles.

Since the week also ends today, I'll report that I did 6 days of riding and 116.81 miles. It doesn't look like much yet, but since I don't have a picture for today's post I'll show you my graph for 2009 miles by week, just getting started. I love seeing the lines grow!

For February, I want to keep up the frequent rides and work more with the training dvd's and features that come with computrainer we've ordered. I want to get some of the CTS ones I've tried at the shop to use at home too. I'm keeping my fingers crossed that I can do 2/12 of the Metric Century a Month Challenge!

Another New (to me) DVD

At tonight's group computrainer ride we followed the CTS Train right - Race Simulation DVD. We had to chase breakaways and climb hills, surging at the tops! I think that's the most I've sweat on the trainer so far!

It's really inspiring to ride with other people and it's amazing to me that one of those people is training for Race Across America (RAAM). If you want to learn about Jim's plans and donate to his race you can read all about it here. He owns Village Bicycle and has made the group computrainer rides possible.

It's Ordered!

Since having the opportunity to try out a computrainer, it wasn't a question of whether we would get one, but when. Waiting did not seem at all appealing considering we still have a lot of winter to get through (more snow tonight!). I'm not sure who is more excited about the computrainer, Jeff or myself! I suppose it's pretty sadistic to be so pleased about a trainer that's going to make us work harder than the one we have, but I think anyone who reads my blog understands.

The company that makes them is Racer Mate and we picked the lab version.

We showed a small amount of restraint by not expediting the shipping, so it may be a week or so until we have it. You can be certain you'll see pics (*not* taken from the angle shown in the ads!) and hear all about it when it comes!

Blow Out Week

I've done 2 group computrainer sessions this week. Wednesday, Jeff went with me. The profile was set on an easy course with minimal hills and trending downhill overall (Whidbey Island) and the dvd was a CTS climbing workout. Because the course was relatively flat, we could follow the dvd and change our cadence and effort as needed. It was a fun way to use the computrainer, though I also like just following a course like I did before.

Friday, I did the CTS cycling for fitness interval workout while on the same course as Wednesday's ride.

Jeff and I have been using our old tires on the trainer so we don't wear down new ones. Well, apparently other people do that too and when we were setting up on Wednesday we heard that some one's tire had blown earlier in the day. They told us it made a ticking noise before it blew. That turned out to be valuable information later on! Jeff's wheel starting ticking, he stopped pedaling and we all looked with dismay at how deformed his tire was! He got off his bike and let the air out right away and spared us having to hear the bang. One of the mechanics had a new tire on the wheel in no time and Jeff was able to continue his workout.

It turned out that the shop was getting trainer specific tires in stock the next day, so I planned to pick up one for each of us at my Friday session.

Friday, I got the new tires and one of the mechanics quickly put it on my wheel over my old tube. Well, maybe the tube was pinched a little, or there was sand or it was just old. A few minutes into my session, the bike felt bouncy and as I was looking to see if the front tire was flat and slowed my rpms, I heard tick, tick, tried hard to stop the wheel, but it immediately went BOOM under me. Ack! I'm glad that happened in the trainer and not outside! I'll bet it shows up on my heart rate graph! The new tire was fine, but the tube had a big hole in it. The mechanic did a quick tube change and I was back on the bike for the rest of the workout.

I've also done 4 rides at home on the Kinetic, but Thursday's ride was only 30 minutes. My legs felt heavy and I just wanted to loosen them up a little and have them ready for Friday's group ride. I did a total of 103.37 miles this week. Today is my recovery day unless I get restless later!

You can probably tell that Jeff and I are smitten with the computrainer. We are seriously thinking about buying one for home use...maybe very soon! They are expensive, but occasionally we get something big for both of us that counts for all the little holidays and birthdays and most of Christmas, all at once. I'll let you know as soon as we decide for sure!

Weekly Stats

I rode 6 days, 124.46 miles, all on the trainer. I've had a rest today, so I can start a new week fresh tomorrow!

Kicking Trainer Riding Up a Notch!

I could get used to computrainer time at Village Bicycle! I tried it for the first time today, thanks to ribuck talking me into it and giving me a ride there. It seems a little harder since I work more in front of people than alone in my house and the resistance changes according to your progress on the profile. Fortunately, the time goes faster with people around and the data to watch.

Here's the data screen showing me in red after I finished my ride. (Don't be too impressed, a few of the guys had been through another workout already today!)

Here's the set up with the race DVD on the left screen and the data on the right. The trainers are arrayed in front of the screens with a couple of oscillating fans aimed at the riders.

I'm looking forward to going back!

Edited to add: Locations of computrainer setups, in case you want to try to find one near you.

Trainer Convert

I think some of you are curious where I have my trainer set up and how I am getting motivated to use it, so I thought I'd write a little post to tell you.

Where it is set up has a lot to do with motivating me to use it. It's in our front hall, but practically in the living room thanks to a double doorway. There is a good view of the TV from it. It doesn't get put away. I've been leaving it there all the time with either my bike or Jeff's bike on it. It's unavoidable that way and seeing it there makes us use it. We generally lower the heat a little for our riding, but it's pretty warm. We wear summer kit and still sweat buckets. I have a towel over my bike and a towel for my face. I have a fan aimed at me too.

Jeff and I have made a deal that we will encourage each other to do workouts. Jeff's good about putting my bike back on the trainer for me after he rides his, so I don't have any excuses. When he rides, I bring him water, increase the fan as he warms up and adjust the TV volume so he can just pedal. If we had more space, it would probably be fun to have two trainers.

Stopping negative references to trainer time has helped me too. I figure if I recite 'trainer time is fun!' often enough I might just start to believe myself. Well, maybe not, but thinking about the benefits of it helps. For example, I am suffering less from cabin fever as a result of the workouts. I guess I get too tired on the trainer to care that I can't do much outside this time of year! I also think about how I won't have to start over when spring comes in terms of saddle soreness and base miles.

Movies are great. I can't watch new ones as I miss a lot of dialog and details, but I like watching ones I've seen before. It's mainly about watching the images changing in front of me without really thinking about it. A Good Year, Under the Tuscan Sun, Across the Universe are some non bike ones I've watched in addition to the Dr. Who series.

I want to get some bike DVDs that are fun to watch over and over. So far I've gotten The 9 Ball Diaries which I really like and wish was a bit longer than 50 minutes for trainer riding.

Do you have any favorite bike movies/races you can watch repeatedly on the trainer? I'd love any recommendations!

I have the Spinervals DVD that came 'free' with the trainer. It's three 30 minute workouts. I haven't done it properly yet as I need a new battery for my cadence sensor (hopefully that will fix it!). Jeff's done it right though and he likes it. I think I will get a couple more from that series, like the climbing one.

I think I've moved past the 'white knuckle' phase of trainer workouts. I started the year daunted by the trainer and worried about my ability to stick with it, but the trainer time is becoming a habit for me and not something to dread so much! I am doing rides of varied length and intensity for 1-1:35 hrs, so far. I might do some shorter, really hard efforts at some point. I worry that I might not be working as hard as I should! I might be able to go a bit longer too, but I want to be careful not to burn out, so I'm not going to push the time for now.

I'm only a beginner at this, so I'll continue to look for trainer workout help on blogs and welcome any input from you!

The Dog Days of .. Winter?

I am doing well with my trainer rides, but they do not make interesting blog fodder! When I am posting infrequently, you can always check for signs of life in my sidebar where you will see an increase in my trainer mileage total after each workout.

We don't have much snow, but what we do have is hard and icy and treacherous. The dogs definitely have an advantage when we go out as they flair their toes and dig in with their toenails. Their exercise is undisrupted and they are very fit and strong. Their favorite activity is tug-o-war.

I am the referee and sometimes I have to step on the old flattened football and call a time out. Don't be fooled by these big puppy eyes...Silas gets the most penalties! He gets time outs for putting a paw high on Saffy's neck and shoving and for rough body checking.

Despite an ominous, gray sky, there was no precipitation earlier today.

Trainer Time

This week straddled the New Year with 4 days in December and 3 in January. To finish up December, I did 3 outdoor rides, 67.54 miles.

Along with the New Year, we've entered the coldest, snowiest part of a southern New England winter and the roads have not been bikeable. Fortunately, I have a nice Kinetic trainer and though I've neglected it in the past, I am determined to make good use of it this year. I've been on it for 3 days of January so far, 52.66 miles.

So, 120.20 miles total for the week.

With the roads truly too risky outside, I actually feel pretty good about riding the trainer. I set myself up in front of the TV and pop in a disk. (I'm working my way through Season 4 of Dr. Who to start.) It's refreshing to wear summer kit. I guess this is gross, but it feels cleansing to sweat so much though I did put the fan on for today's ride. So far, I haven't followed a specific workout. I've just worked my way up through the gears, increasing my effort and heart rate every 10 minutes and then worked my way back down, trying to keep a steady cadence around 90. I pulled out a couple of books/mags with trainer workouts today with aspirations of trying some cadence and one legged drills, etc, in the coming weeks. I want to make sure I get the most out of the time I spend on the trainer!

Although I'm off to a good start with the trainer this year, I am looking forward to getting some outdoor miles too. I hope it warms up soon to melt the snow off the sides of the roads!

2008 Wrap Up

This year was about making myself recover from a rough beginning. It's a little sad to look back at the first 6 months of '08 and see how little riding I did. There are such big holes in my graph. On the other hand, I'm proud of having pulled out of the slump!

The holes in the graph correlate to the death of my grandmother in January, a nasty flu and then basically moping for much of the summer over my loss of fitness. Finally, after a few false starts, I revved up for real at the end of July. 12 weeks later, I started feeling really good again!

Here's my table of mileage by month, showing 162 rides and a total of 4,236.81 miles.

This chart shows the distribution of my miles by week. You can see where I built up, peaking with a 265.16 mile week.

A Few More Stats
Road Bike Rides: 96
CX Bike Rides: 62
Mtn Bike Rides: 4
Solo Rides: 75
Rides with Jeff: 67
Group* Rides: 52
*at least one other person, not including Jeff

Looking ahead, I just have a couple very generalized goals. I want a more even distribution of miles throughout the year with two peaks, one in late spring/early summer and one in fall/early winter. I will ease up in the winter and in the hot, muggy part of summer. I want to do some trail rides on the mountain bike. We have to drive to get to trails, so that's been the drawback, but I miss the woods! I pretty much just want to keep having fun on the bike, enjoying the scenery, company of friends and feeling the benefits of exercising. My one specific goal is to complete a metric century a month!

Good luck on all your endeavors in the new year!

Edited to add:
The weather was dismal outside, but I had to start the new year with some pedaling. I set up the trainer and did an hour, 16.19 miles.