For you to poop on

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For you to poop on

Post by Turdacious » Sun Sep 08, 2013 6:55 pm

Near term focus-- use bike commute as primary workout. Bike times courtesy of Strava app. Some things estimated.

26AUG13:
AM bike Commute: 6.8 miles—felt good, tuneup of bike made a difference. App. 31 minutes.
PM bike commute: 6.7 miles—felt stronger, sucked on Dragass, did first leg. Need to pack water.

Note—Dragass is .2 miles at an 8.8% grade

27AUG13:
AM bike commute—6.8 miles—little sore, app. 31 minutes. Have route down.
AM bike commute pt. 2—3.2 miles, mile uphill, app. 15 minutes.
PM bike commute—6.7 miles. Took it easy.

28AUG13
AM bike commute—6.8 miles. Light rain, wrecked at mile 2, got on and rode. Time probably about 40 minutes
PM bike commute—6.7 miles—felt ok
Note—nice road rash on left forearm. Left foot hurt, can’t put pressure on it, got gangsta limp going. Can ride with no issues and riding seems to help.

29AUG13
AM bike commute—6.8 miles, about 32 minutes.
PM bike commute—6.7 miles, felt good, about 38 minutes
Note—can’t put pressure on left heel. Went to doc. Waste of time. Heel better than yesterday.
Friday, 30AUG13
AM bike commute—about 8.4 miles. Felt good
PM bike commute—6.7 miles, bonked on Dragass, did not complete
Note—need to gear down on hill until better at this.

Saturday, 31AUG13
AM—3.0 miles, easy.
Note—heel feeling better, can put some pressure on it and walk relatively normally.

Sunday, 1SEP13
PM ride—focused on Dragass hill, mostly intervals. 3.3 miles, 20 minutes. Still weak, but focused on using second ring. Did better after warming up. Heel feeling better, but still not willing to run on it.
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Re: For you to poop on

Post by Turdacious » Sun Sep 08, 2013 7:15 pm

Monday 2SEP13 (Labor Day)
Route Distance Speed Elev (ft.) Ride time Tot Time
Ride 7.1 12.3 253 34 37
Ride 2.8 12.2 119 14 15
Ride 7.1 12.6 145 34 35

Loop ride. Stopped after first leg for mech issues and to find bearings. Stopped after second leg for lunch. On empty stomach, dragged for loop 1 & 2.

Wednesday, 4 SEP 13
Route Distance Speed Elev (ft.) Ride time Tot Time
AM1 6.7 13.1 57 31 35
Other 3.8 12.7 49 18 25
Other 1.8 14 0 10 12
PM1 3 13.9 0 13 15
PM2 6.6 11.4 119 35 39
Friend helped me tune bike a bit and gave some tips for the PM ride. Big difference, right hand needed the education. Gearing effectively helped on Dragass (made 2/3). Stayed seated except for two trouble spots. Foot slightly better.

Thursday, 5 SEP 13
Route Dist Speed Elev Ride Totl
AM1 6.70 13.60 57 29.0 32
PM1 3.00 11.80 0 15.0 17
PM2 6.30 12.70 127 29.0 32
Still improving on DC segments. Part from better fitness, part from better shifting on rear gears, partly from knowing light and traffic patterns and how to take advantage of them. Stopped at usual spot on Dragass hill. Need to pack backpack better.

Friday, 6 SEP 13
Rte Dist Spd Elev Ride Totl
AM1 7.50 12.60 99 35.0 37
PM2 7.40 12.00 192 37.0 44

Felt weak, so took it relatively easy. Friday tourist, recreational, and traffic slowed me down in PM. New route adds about 5 total minutes each way, and about .8 miles. Allows me to avoid more traffic, and makes for a nicer and less stressful ride, so it will stay. TPT helping foot.

Saturday 7 SEP 13
Dist Spd Elev Ride Totl
8.30 13.20 293 38.0 41
6.50 12.60 226 31.0 32
4.70 12.00 147 23.0 25
10.2 11.80 150 52.0 59

LSD there and back ride on W&O. Lost trail at btw seg 1&2. Stopped to eat btw 2&3. Getting dark during 3, had to stop for batteries. Dark during seg 4, slowed to avoid wrecking in unlighted areas and stopped to adjust light.

Made 100 miles for week. 12.53 avg mph. Front derailleur needs adjustment.
Last edited by Turdacious on Sun Sep 08, 2013 11:22 pm, edited 1 time in total.
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Re: For you to poop on

Post by DikTracy6000 » Sun Sep 08, 2013 8:08 pm

Hey Turd, you back in Portland area or still in NC?

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Re: For you to poop on

Post by Turdacious » Sun Sep 08, 2013 9:55 pm

DikTracy6000 wrote:Hey Turd, you back in Portland area or still in NC?
DC area.
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Re: For you to poop on

Post by Turdacious » Mon Sep 09, 2013 1:00 am

Sunday, 8SEP13

a little stretching and TPT.
Signed up for a century in 20 days. Sea level, no real climbs. Yesterday convinced me I can do it, even at my beginner level. Won't compete, but will do whatever I can to not pull a Bmac. Would have liked to wait two or three weeks, but it's for a great cause.
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Re: For you to poop on

Post by Turdacious » Mon Sep 09, 2013 10:21 pm

Monday 9SEP13

Dist Spd Elev Ride Totl
6.70 12.6 57 32.0 35.4
3.00 12.5 87 14.3 16.3
7.50 12.2 189 36.2 40.1
Total & Avg
17.2 12.4 333 82.5 91.8

Only 4.5 hours sleep last night, hurting this morning. Left late, so took shorter route. Focused on using a harder gear for a good portion of the ride. Knocked 1:10 off PR for Commonwealth, even with heavier than normal tourist traffic. Bitched out after 1/3 of Dragass, but handled first part without gearing down as usual. Starting to figure out how to stand on hills better.
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Re: For you to poop on

Post by Blaidd Drwg » Mon Sep 09, 2013 10:47 pm

Nice....

bummer about the road rash.
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Re: For you to poop on

Post by Turdacious » Tue Sep 10, 2013 12:33 am

Blaidd Drwg wrote:Nice....

bummer about the road rash.
Thanks. It was a superficial injury that taught me to carry a little bit of first aid gear and do better maintenance on the bike. All in all a cheap lesson.
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Re: For you to poop on

Post by Turdacious » Tue Sep 10, 2013 11:08 pm

Tuesday 10SEP13
Rte Dist Spd Elev Ride Totl
AM1 6.70 13.40 57 30.0 31.5
AM2 3.30 12.00 84 16.2 24.2
PM1 3.00 13.10 0 13.4 16.2
PM2 7.50 11.90 189 38.0 42.4
Total and avg
20.50 12.58 339 97.6 114.3

Rode hard on AM1, but way too slow on the Mint. Good ride. Adjusting how I ride the PM1 route decreased the pucker factor of the ride significantly-- way too many jackasses on the road in that area. Feeling a little tired before final PM ride, so rode 3 sprints in DC and easy in VA.
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Re: For you to poop on

Post by Turdacious » Wed Sep 11, 2013 11:10 pm

YRG SU
100 pushups, situps, and jungle gym pullups

Had to drive today, left bike home. Felt antsy all day.
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Re: For you to poop on

Post by Alfred_E._Neuman » Wed Sep 11, 2013 11:55 pm

Turdacious wrote:YRG SU
100 pushups, situps, and jungle gym pullups

Had to drive today, left bike home. Felt antsy all day.
I feel the same way when I drive in. It's such a good part of my day that when the weather, or needing to take something in, or some other thing keeps me from riding I don't feel like my day is complete. The ride home is a good way to decompress after work.

My ride takes care of a good chunk of my exercise needs, so if I miss it I don't feel like I didn't get any exercise that day as well.

Good work on the commute. After a while it gets so ingrained that the car is an afterthought. We really only use ours for shopping and road trips.
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Re: For you to poop on

Post by Turdacious » Thu Sep 12, 2013 12:18 am

Thanks, the tips you gave me really helped FWIW. The evening decompression is a bigger benefit than I thought it would be.
Blaidd Drwg wrote:One off season I read Body Mind and Sport by John Doulliard. Basically, you set a rule. Zero mouth breathing for all your LSD cardio. Once you reached full success with this,you transitioned into breathing that way for intervals. etc. It is as simple as it sounds. Breathe in an out your nose only. Initially your pace drops radically. Over time you find you actually breathe better this way. It took 4 months to really get comfortable with it but then speeds went up and recovery from hard bouts was seconds not minutes.

Once you get into a competition environment, breathing in the nose, out the mouth seemed a good compromise.
Just for reference purposes, since I'll forget where I read it when I'm ready for it.
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Re: For you to poop on

Post by Turdacious » Fri Sep 13, 2013 12:02 am

Thursday, 12SEP13

Dist Spd Elev Ride Totl
6.60 14.70 57 27.1 29.2
3.10 12.40 83 14.5 19.2
7.40 12.20 183 36.1 39.4
Total and Average:
17.10 13.20 323 77.7 87.8

AM
The good: Set PR this morning on longer route by 1.1 mph and a minute or two, did not push super hard, but took hills aggressively enough to catch lights. Did it on 4 hours sleep.
The bad: Coffee place mislabeled pot, got stuck drinking some vanilla hazelnut shit.

PM: Raining. Did not ride aggressively at all (front brakes squealing too), and had to fight traffic more than usual. Still set PR on ride (barely). Felt strong. Handled Dragass despite having to stop halfway up for minor traffic, being unsure on my wet and unanchored feet, and starting from a dead stop.

Didn't really try to push myself on any of the rides, very surprised at the results. Must have been the Nutribullet shake I had last night. Heel bugging me more than yesterday.
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Re: For you to poop on

Post by Blaidd Drwg » Fri Sep 13, 2013 12:49 am

Turdacious wrote: The evening decompression is a bigger benefit than I thought it would be.
Damnit. I gotta get back on the bike. I forgot about that.
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Re: For you to poop on

Post by Turdacious » Sat Sep 14, 2013 12:08 am

Friday, 13SEP13

Dist Spd Elev Ride Totl
6.70 14.00 57 28.4 30.3
3.10 11.90 84 15.3 18.0
2.90 13.40 0 13.1 18.0
7.40 12.40 188 35.5 40
Totals and Average
20.1 13.00 329 92.30 70.30

May have actually been stronger than yesterday in the AM, wasn't catching the lights though. Still improving in the evenings overall. Have noticed that I'm stronger on inclines, flats, and have started to get my max speeds on mild declines (as opposed to ones where gravity does all the work). Don't feel the need to coast often. Cooler weather may have a bit to do with it, but post ride recovery is also much faster. Limit screws on front derailleur need adjustment, really should have cleaned bike last night.
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Re: For you to poop on

Post by Turdacious » Sat Sep 14, 2013 12:28 am

Blaidd Drwg wrote:
Turdacious wrote: The evening decompression is a bigger benefit than I thought it would be.
Damnit. I gotta get back on the bike. I forgot about that.
It works the opposite way for me too, I arrive at work in a better mood and am more productive in the mornings.
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Re: For you to poop on

Post by Turdacious » Tue Sep 17, 2013 11:46 pm

Tuesday, 17SEP13
Dist Spd Elev Ride Totl
17.6 13.7 533 77.1 80.0

Didn't ride to work today, did Arlington Loop at end of day. Felt strong, big improvement over the last time I did it.

No workouts the last three days. Very long days Saturday and Sunday, just being lazy yesterday.
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Re: For you to poop on

Post by Polo Tomasi » Wed Sep 18, 2013 12:49 am

It works the opposite way for me too, I arrive at work in a better mood and am more productive in the mornings.[/quote]

I have the same experience, and I've been biking for 40+ yrs. it takes me a little longer to get there, but the trade off in mood enhancement is invaluable. I even notice that I can easily read my locker combo after riding.

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Re: For you to poop on

Post by Turdacious » Wed Sep 18, 2013 2:27 am

Polo Tomasi wrote:It works the opposite way for me too, I arrive at work in a better mood and am more productive in the mornings./quote]

I have the same experience, and I've been biking for 40+ yrs. it takes me a little longer to get there, but the trade off in mood enhancement is invaluable. I even notice that I can easily read my locker combo after riding.
Very cool, glad to know it isn't just a newbie experience.

I commuted by bike for a month or two a few years ago, and stopped. I had to hit the point where I said 'fuck it, ima gonna do this everyday,' and endured a week or two of mild misery to ingrain the habit. I haven't gone full on AEN yet, but I'm starting to get where he's coming from. It's forced me to become more disciplined in other areas too-- always a good thing.
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Re: For you to poop on

Post by Turdacious » Wed Sep 18, 2013 11:04 pm

Wednesday, 18SEP13

Dist Spd Elev Ride Totl
6.70 14.1 57 28.3 31.1
3.00 12.9 87 14.1 16.1 (AM)
7.50 12.7 189 34.4 39.5 (PM)
Totals and average
17.2 13.3 333 76.8 86.7

Felt strong, but a little sore, on the longer AM ride. Full and uncomfortable backpack made things a bit difficult. Feeling sore and took it easy on the PM ride, faster than I expected despite lots of foot and vehicle traffic.

Didn't work hard on the hills today, Bmac'd on Dragass by design. Not coasting after cresting makes a big difference. Looking forward to working on real (but short) hills in a couple of weeks.
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Re: For you to poop on

Post by Turdacious » Thu Sep 19, 2013 11:42 pm

Thursday, 19SEP13

Dist Spd Elev Ride Totl
6.70 13.80 57 29.1 31.1
3.10 13.30 87 13.5 17.3 (AM)
2.90 12.60 0 14.0 17.4
7.40 12.30 188 36.1 37.3 (PM)
Totals and average
20.1 13.00 332 92.7 103.1

Little tired this morning. PRed on the Mint-- not by much, but finally understand that I have to do this at a certain pace or I'm stuck at too many lights. Slowed getting to next light by someone I couldn't pass because of traffic. Oh well.

Tired on final PM ride. PRed on the Commonwealth, but largely because of favorable traffic patterns. Feeling it on main VA route-- gripping right grip way too hard and dogging it on inclines. Still only 7 sec a mile off my best. Don't quite get that.
Bmac'd on final hill after 1/3 by design.
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Re: For you to poop on

Post by Turdacious » Fri Sep 20, 2013 11:43 pm

Friday 20SEP13

Dist Spd Elev Ride Totl
6.70 13.9 57 28.5 31.1
3.10 13.8 87 13.4 16.2 (AM)
2.90 12.0 0 14.5 18.1
7.40 12.6 188 38.2 41.1 (PM)
Total and average
20.1 13.1 332 94.6 106.5

Felt good this morning, but didn't push myself except on the longer flat DC sprint.
Felt like shit on the final PM ride (and most of the afternoon). Not pushing hard, spinning a lot, and coasting after cresting where I normally never do. Felt tired, rode tired. Set PR on commonwealth-- no clue how that happened, maybe because I was riding the segments just fast enough to catch lights. Wasn't much slower than average on VA main route, despite dogging it.
Walked up Dragass. Slowly.
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Re: For you to poop on

Post by Turdacious » Mon Sep 23, 2013 11:28 pm

Monday 23SEP13

Dist Spd Elev Ride Totl
6.70 13.3 57 30.1 32
3.00 12.6 87 15.0 20.4 (am)
2.90 14.5 0 12.1 15.1
7.50 12.7 189 34.4 39.5 (pm)
Totals and average
20.1 13.1 333 91.6 107.0

Felt weak in the AM and strong in the PM. Final time estimated (app died during ride), but probably faster than that. Interesting, learned I can climb better seated than standing. Wheel successfully reinvented. Not sure why it took me so long to try that.
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Re: For you to poop on

Post by Turdacious » Thu Sep 26, 2013 10:40 am

Wednesday 25SEP13

Dist Spd Elev Ride Totl
6.70 13.9 57 28.5 30.4
3.00 13.2 87 14.1 17.2 (AM)
2.90 13.4 0 13.2 15.5
7.50 13.2 189 33.3 34.5 (PM)
Totals and Averages
20.1 13.5 333 89.1 97.6

Slow in the AM, Fast in the PM. Left work late, had to ride final leg in the dark. Slowed because of it, especially on trails, but still faster than previous rides on this route, despite not being able to push for a good portion of it. Did Dragass 95% seated.
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Re: For you to poop on

Post by Turdacious » Mon Sep 30, 2013 11:34 pm

Monday 30SEP13
run-- 2 miles
100 each-- push ups, sit ups, supermans

Had to go out of town at the last minute on Friday and Saturday. Such is life. Had to cancel century, will try to reschedule another one in November.
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