Bit late entry here. Did another 45 mins on the rollers on Wed. evening.
I need a super silent set of rollers. Not because I care about the noise, but because as soon as everyone else in the house hears the rollers everyone comes to bug me. Not that I don't mind chatting while I am on the rollers, but having a 6 year old running around trying to exercise too I feel is a bit distracting and dangerous. Even our dumb little dog comes around.
My legs felt a little heavy at first but seemed ok once I warmed up for about 5 minutes. I did another 45 minute session with about the same numbers as Mon. session. 21km/hr average with HR average of 136.
My butt was still a bit tender with the new seat and the long layoff off the bike. I figure this will be my biggest limiting factor for doing longer roller sessions. I can see me doing an entire hockey game no problem, plus the playoffs are coming:), just as long as my butt can stand it.
Later,
Paul
Friday, February 29, 2008
Tuesday, February 26, 2008
Training on the Rollers
Did a workout on the rollers. Started out with about 10 minutes of easy rolling fiddling around with a few things. This was my first session with my HR monitor on the rollers.
I did another 45 minutes while watching the Sens get SMOKED by the Leafs 5-0. Wasn't the most inspiring thing to work out too ! I averaged 21 km/hr and an average HR of 138 for the 45 minutes. Using the wattage chart from Kreitler I am guess-ti-mating I did about 100 watt average. One of these days I will have to try out a watt meter to see how far off I really am :)
I haven't had a chance to go to the shop to pick up my bike with the GPS wireless pickup for cadence and speed. I just realized that my GPS has workout programs already built into the unit. Its a Forerunner 305. I'll have to try make it to the shop this week. http://phatmoosecycles.com
I am guessing if use the training program from the Garmin Forerunner I should do pretty good for a first year rookie training on my own.
I tried a new seat as well. I am not sure I liked my seat position. I think it was a bit low. Will adjust a bit higher for next session. The seat is a Sell San Marco with carbon steel rails and is the lightest seat I have ever owned. It was not the most comfy but not bad. I haven't ridden really since November so a week or two will be needed to harden up the butt.
Hopefully will get another workout Wed or Thursday.
Cheers,
Paul
I did another 45 minutes while watching the Sens get SMOKED by the Leafs 5-0. Wasn't the most inspiring thing to work out too ! I averaged 21 km/hr and an average HR of 138 for the 45 minutes. Using the wattage chart from Kreitler I am guess-ti-mating I did about 100 watt average. One of these days I will have to try out a watt meter to see how far off I really am :)
I haven't had a chance to go to the shop to pick up my bike with the GPS wireless pickup for cadence and speed. I just realized that my GPS has workout programs already built into the unit. Its a Forerunner 305. I'll have to try make it to the shop this week. http://phatmoosecycles.com
I am guessing if use the training program from the Garmin Forerunner I should do pretty good for a first year rookie training on my own.
I tried a new seat as well. I am not sure I liked my seat position. I think it was a bit low. Will adjust a bit higher for next session. The seat is a Sell San Marco with carbon steel rails and is the lightest seat I have ever owned. It was not the most comfy but not bad. I haven't ridden really since November so a week or two will be needed to harden up the butt.
Hopefully will get another workout Wed or Thursday.
Cheers,
Paul
Tuesday, February 19, 2008
Second Roller Session
I was tired last night. Still under the weather a bit. I ate late at around 7:30. I was going to go to bed but decided to go measure the pressure in the tires of my road bike I tested on the rollers yesterday. Well I was running about 55psi on the rear and less than 30 psi on the front. No wonder I was having a bit of a tough time keeping speed up even in my low gear.
Max pressure for the tires I have on is 90psi so that is as high as I pumped them up. Of course I had to test them. Sure enough I was able to hold a bit higher gear.
I decided that I may as well do a 15 minute session as this would be better than nothing, even after just eating.
I found that my wrist got very sore very quickly. I had just thrown my seat on yesterday without any measurements. I'll put the new seat on tonight and try place the seat in the proper position. I will take some measurements and start some notes on position so future adjustments should be easier.
I got bold enough to start trying different hand positions. I even did half the session on the tri-bars. At first it was a bit hairy to change positions, and shifting gears was very interesting. I am getting the hang of it though :)
I ended up doing a 20 minutes session even though I was only going to try out the higher pressure in the tires.. I did 8.5 kms averaging 25.5 km/hr. I'll have to throw on the HR monitor next time. I also have a Garmin 305 but the pickup for speed and cadence is on the FS in the shop. Will have to wait to get that back to do some training sessions using the Edge 305.
Cheers,
Paul
Max pressure for the tires I have on is 90psi so that is as high as I pumped them up. Of course I had to test them. Sure enough I was able to hold a bit higher gear.
I decided that I may as well do a 15 minute session as this would be better than nothing, even after just eating.
I found that my wrist got very sore very quickly. I had just thrown my seat on yesterday without any measurements. I'll put the new seat on tonight and try place the seat in the proper position. I will take some measurements and start some notes on position so future adjustments should be easier.
I got bold enough to start trying different hand positions. I even did half the session on the tri-bars. At first it was a bit hairy to change positions, and shifting gears was very interesting. I am getting the hang of it though :)
I ended up doing a 20 minutes session even though I was only going to try out the higher pressure in the tires.. I did 8.5 kms averaging 25.5 km/hr. I'll have to throw on the HR monitor next time. I also have a Garmin 305 but the pickup for speed and cadence is on the FS in the shop. Will have to wait to get that back to do some training sessions using the Edge 305.
Cheers,
Paul
Monday, February 18, 2008
New Rollers
Well I finally recovered enough from this cold to open up my new rollers from Cycle-Ops.
There was nothing to assemble. I just unfolded the unit, moved the front roller up a place to fit my old 89 Trek 400 and it was ready to roll :)
I had to search around for my seat to the road bike as I took the seat with me in case my butt got bad on the 24 solo run from Hot August Nights. I also had to pump up the tires, but only had my small pump available. I didn't get them up to 100 psi thats for sure.
I think I was probably around 60 psi.
Having never ridden any rollers before and all the talk about doing it in the hall had me a bit worried about the learning curve being long to be able to ride them. I am happy to say that after a couple of 30 seconds spins I felt that I pretty much had the hang of it.
I then did a 15 minute session. I was running a 42x26(lowest) gear and I was finding the resistance was a bit high. Didn't have my HR on so not sure my effort but probably in the 150 range (~85%). This means I can't go much easier than this. I suspect that low tire pressure is the biggest problem. I am also running 700Cx28 tires. My roads are so terrible and I also have a few kms of gravel to do to get to my house.
At any rate I am sure it has to do with the tires and tire pressure and nothing to do with the 40 year old motor that hasn't done any cycling or cardio stuff since November.
I hoping that the increased tire pressure will allow me to ride a bit easier. I think the resistance is a bit high right now for base miles.
Cheers,
Paul
There was nothing to assemble. I just unfolded the unit, moved the front roller up a place to fit my old 89 Trek 400 and it was ready to roll :)
I had to search around for my seat to the road bike as I took the seat with me in case my butt got bad on the 24 solo run from Hot August Nights. I also had to pump up the tires, but only had my small pump available. I didn't get them up to 100 psi thats for sure.
I think I was probably around 60 psi.
Having never ridden any rollers before and all the talk about doing it in the hall had me a bit worried about the learning curve being long to be able to ride them. I am happy to say that after a couple of 30 seconds spins I felt that I pretty much had the hang of it.
I then did a 15 minute session. I was running a 42x26(lowest) gear and I was finding the resistance was a bit high. Didn't have my HR on so not sure my effort but probably in the 150 range (~85%). This means I can't go much easier than this. I suspect that low tire pressure is the biggest problem. I am also running 700Cx28 tires. My roads are so terrible and I also have a few kms of gravel to do to get to my house.
At any rate I am sure it has to do with the tires and tire pressure and nothing to do with the 40 year old motor that hasn't done any cycling or cardio stuff since November.
I hoping that the increased tire pressure will allow me to ride a bit easier. I think the resistance is a bit high right now for base miles.
Cheers,
Paul
Friday, February 8, 2008
Upgrade Night
I joined a MTB team this year. At least in my mind I am a racer on a MTB team...
I had ordered some rollers for my b-day on the 16th of Jan. They were at the shop for about a week now and I finally picked them up at our one night buy night at the Phat Moose (http://phatmoosecycles.com/) . I'm going to give then a try tonight.
I got the aluminum rollers from Cyclops.
http://www.cycle-ops.com/p-334-aluminum-rollers.aspx
I also picked up a few other goodies :). I ordered a Easton EC90 Carbon Flat Bar. Weight is supposed to be 99 grams! My current bar is GT OE Riser bar with 35mm rise and 7 degree bend. I think it may be steel so I should shed a bit of weight with this switch.
I was toying with getting a new fork but my budget is tight this year with some landscaping planned. I cracked and got myself a Fox F100RCL. The price was too good to pass up and I can always re-coupe my money this year if I resell it.
My current fork is a Suntour SR XCR LO, 100 mm of travel with rebound adjust and lock out. The Fox claimed weight of 3.38 lbs should shave a pound or more plus much better performance.
I was having problems shifting with my SRAM X.5 so I ordered a X.7 for a spare and a X.9 to run as the main derailler. MT GT i-Drive is my first bike with SRAM.
Cheers,
Paul
I had ordered some rollers for my b-day on the 16th of Jan. They were at the shop for about a week now and I finally picked them up at our one night buy night at the Phat Moose (http://phatmoosecycles.com/) . I'm going to give then a try tonight.
I got the aluminum rollers from Cyclops.
http://www.cycle-ops.com/p-334-aluminum-rollers.aspx
I also picked up a few other goodies :). I ordered a Easton EC90 Carbon Flat Bar. Weight is supposed to be 99 grams! My current bar is GT OE Riser bar with 35mm rise and 7 degree bend. I think it may be steel so I should shed a bit of weight with this switch.
I was toying with getting a new fork but my budget is tight this year with some landscaping planned. I cracked and got myself a Fox F100RCL. The price was too good to pass up and I can always re-coupe my money this year if I resell it.
My current fork is a Suntour SR XCR LO, 100 mm of travel with rebound adjust and lock out. The Fox claimed weight of 3.38 lbs should shave a pound or more plus much better performance.
I was having problems shifting with my SRAM X.5 so I ordered a X.7 for a spare and a X.9 to run as the main derailler. MT GT i-Drive is my first bike with SRAM.
Cheers,
Paul
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