The birthday "cakes"

It may not look all that exciting. . . . . . .


But it was delicious.

"Spilling the Beans"

Thought this article was interesting on the MSN page today.

We had a discussion over the weekend on caffeine and it's effects on working out. So it was interesting to read the following excerpt from that article:

"Caffeine benefits the endurance athlete," Lawrence Armstrong (a professor of exercise and environmental physiology at the University of Connecticut) says. "It's for the weekend warriors, the rowers, cyclists, swimmers and runners who cover long distances. It is not for sprinters," he says. :It seems to have no effect on events that are less than 90 seconds long."

In fact, coffee gives exercisers its biggest boost when the workouts are four to 20 minutes long and the intensity is high (a 7 or above on an intensity scale of 1 to 10, with 1 being sitting on the sofa), says Armstrong. But what about the world's mellower athletes, is there nothing in a cup of coffee for them?

Don't sweat it, Armstrong says: "If someone works out at 40 to 50 percent of their maximum [intensity], drinking caffeine is probably not going to help them physically, but it will affect their alertness and their mood, and this will translate to a better workout."

"If you are going to use coffee to help you with exercise, drink it one hour before your workout," says Armstrong, because caffeine needs about 60 to 90 minutes to work its way into your bloodstream.

So there you go. Drink up fellow cyclists.

Rollers update

Made it for the full ride on the rollers today (90 min). I can stand up. . . .but only for short intervals. I think I made it a total of 6 seconds one time. . . . . .I'm supposed to have "patience". Whatever.

A birthday shout out

Happy Birthday to this girl.


I hear she's finally 28. . . . . . . .

Rockin' on the Rollers

I'm finally successful at riding the rollers for 45 minutes straight without any "issues". I can actually watch TV now while I'm riding them, and if I'm really careful I can even sip from my water bottle. I do have to hang on for a few seconds starting off and ending though. . . . . .but that's ok.

One thing I've not achieved success at yet though. . . . . .standing up while riding the rollers. I actually gave this a try yesterday and almost fell off the bike. It made me laugh pretty hard, but it was a tad bit scary. I think this will be the next thing I conquer. I have to learn how to stand on the rollers if I'm ever going to ride them longer than 45 minutes. After that time. . . . well. . . .it's just "uncomfortable".

It sure breaks up the trainer time though. . . . .rollers for a while, trainer for a while, some intervals on the trainer, a few episodes of Alias. . . . .before you know it, it will be May. Sweet.

What the heck

So one day my links just stop working. What's up with that? I didn't change anything. . . . .I didn't do anything different. . . . .they just stopped working. So I went back and re-did them all, and hopefully they work now. . . .but what the heck??

Technology.

You know that feeling?

You know that feeling you get when you start a new work out program. . . .the one where you THINK you're easing in to it, when in all reality simply doing ANYTHING different isn't "easing" into it?

I started a new weight routine Monday. Today is Wednesday. I'm still sore. Yesterday I was so sore I could hardly walk. Today I skipped yoga because it hurts my muscles to even LAY DOWN. . . . . .I figured how in the WORLD am I going to stretch them into poses? Yeah, right.

Hopefully today is the worst day, and tomorrow will be better. I guess I should have incorporated lunges into my program sooner. . . . .obviously they're using muscles I'm not using. The body has GOT to be better tomorrow. . . . . .I hope. . . . .

Monday AGAIN?

Another full-filled weekend passes.

Friday - we played a few games with obscenely large cards. . . . .and actually played an uno-attack game that didn't last 4 hours.

Saturday - made my first serious attempt at riding the rollers. Only made it 10 minutes before my hands were killing me and my whole upper body was tired from holding it completely tense. Headed out to dinner w/most of "the misfits" (new label for ourselves), then saw what I considerd to be a terrible movie. If you like dark, dreary, depressing movies, then go see this one. That's the last time we let "the Prez" pick the movie.

Sunday - made it a whole 30 minutes on the rollers - yes, without even holding on to anything. Before you know it I'll be doing those no-handed, one-legged pedals. Can't wait. Then we ventured downtown to the Pabst to see Who's Line Is It Anyway (our Christmas present from CK). It was quite funny. I did take my camera, but of course left it in the car, so this is the only pic I got. Oh well, at least it's SOMETHING.


After the show we hiked through the snow to The Rock Bottom, where we stuffed our faces for dinner. A fun time was had by all. . . . . .or so it seemed.

A LONG day

Well, I rolled my lazy butt out of bed at 5:15 this morning. . . .a little too early for me. Today was our company retreat at the Kalahari in the Wisconsin Dells. A few of us decided to just go for the day. Well, it's 9:30 and I just got home a short time ago. It was an enjoyable day. . . .but a LONG day. Hitting "social hour" after the last speaker made it even longer. . . . .but it was fun to visit with others in the company.

After I process all the "new information" I learned today. . . .I'll "educate" you all on anything "life-changing". I bet you can't wait.

Makin' it work

Dragging my butt to the bike was a chore tonight. But I decided to have a cold one while I did my "recovery ride", and that helped a little.

Then we dove into the little treat I made afterwards. Yeah, the two of us ate HALF of it. Why is it I'm SO hungry on RECOVERY week??

Oh well. It was a "fruit pizza". That makes it GOOD for me, right?

Recovery weeks SUCK

I understand the whole "load and recover" process. . . . and I've seen how it works with my own body. BUT, that doesn't make recovery weeks any easier.

First of all, NOT releasing the endorphins your body has become accustomed to is a tough thing for those around you. . . . . .second, not using the muscles to the extent you have been using them over the past few weeks angers them. . . . .and third, what the heck does one do with all their time if they're not TRAINING (ok, that one I don't really seem to have a problem with, I seem to fill the time just fine).

It's only Wednesday, but my body feels quite angry these past 3 days. I'm trying to gain some extra recovery time for the back, so I haven't sat on the bike since Sunday. One wouldn't think a few days off. . . . .after taking most of the summer off. . . .would be a problem. Yeah, I hate it. If I do end up having to surgically correct this "issue" in my back. . . . .well, they should send me away so others don't have to deal with me. Cuz not being able to ride again is gonna KILL me.

Think I'll make the body feel better tonight and spin on the trainer. I would have done yoga today, but I could not get my BUTT out of bed this morning. The joys of "recovery week". I'm tired (and hungry) all the time. . . . .and I'm not even using any extra energy!

It's COLD out there!

I think the snow makes it FEEL so much colder outside, don't you think?

It's a "recovery" week for me. . . .which means as much as I may WANT to ride my bike a LOT, and harder than I should, I need to scale back. Sometimes I have to remind myself that if I don't listen to my back, it will take me out of commission again. . .and I do NOT want that. So recovery it is!

Given the snow and the lower temps. . . .it's not a bad week for recovery. By next week the snow might be gone and the temps could be 50 again. Who knows! Stranger things have happened!

Another great day

Yet another great day of mountain biking. Went "down south" and joined the Local MoFo's for a nice little tour. Check out THIS GUY'S BLOG for pics.

Toured a few new trails. . . . got friendly with a tree or two. . . .almost died only once. Got some good laughs from the Northerners when I pedaled into a root or something. . . .thought I was a gonner. Thank God I have skills. . . . .I was able to save it as I ran with my bike (while I was still on it I might add), provide a nice entertaining show for those bringing up the rear. . . and I didn't even fall. Such talent.

Squirt was not in attendance today. . . . .something about "furniture shopping". I think she was frightened off by my highly developed technical skills yesterday. . . .

Sunday Ride

We're riding at the Harley/Hoyt trails. . . .11:00am Sunday. Meet at Curry Park off Hwy 100, just south of Capitol Dr if you're interested. Might be the last day to catch a mountain bike ride for a while. . . .who knows.

Lookin' for Info. . . . .

Anyone know how the Harley/Hoyt trails are holding up? Are they in decent riding shape for a Saturday ride? Does anyone have a ride planned for Saturday? I'm looking for "variety". . . . . .

Back to the BASEics

Despite the "warmer" temps today. . . and the spots of sunshine, I decided to scale it back and sit on the trainer today. I broke out the Alias DVD's that my BFF gave me for Christmas and intently watched 2 episodes. It's funny how much faster time goes when you're being distracted.

One thing's for sure. All the harder workouts I've been doing lately. . . .all the mountain bike riding with others that has pushed me out of my "endurance" zone and into a higher heart rate zone (muscular endurance). . . .has made riding BASE miles a breeze now. I easily slid into the proper heart rate zone and was able to crank out 90 minutes without even trying. In fact, I think that 90 minute endurance ride even loosened my tight muscles from yesterday's weight workout, an added bonus.

Variety is the spice of life they say. It's the key to sticking with a "plan" and not getting burnt out. I know it's only January and I just "officially" started my plan. . . . .but I've got a LONG way to go before I'm "burnt out".

Sweet.

Freeeeezzzzzing

Yes, it was freezing outside today. I think I'm spoiled now by the nice weather.

While some people were training inside today, due to the "cold" weather, we bucked it up and rode outside for a night ride. Once we made it down the big hill from our house to the trail, it wasn't all that bad. Of course the ride home totally SUCKED as the wind was in our faces. . . nearly took me right off my bike as we turned north on the final stretch.

Another sweet mountain bike ride outside in January. Gotta love it. Of course one of these days I'm going to have to back it off and actually ride some BASE miles. . . . . .one would think I'm getting ready for the race season already. Guess that's what happens when you lose "discipline" and do your own plans. . . .you do what you want to do, not always what's "best" for you at this time of year. But what the hell. If I can. . . .I might as well. What doesn't kill me will make me stronger. And heaven knows I need to be stronger after all that time OFF.

Monday Blahs. . . . .

Well, I took the weekend off from updating. . . .sorry kids. At least my fellow bloggers were updating so you're at least getting your fix.

Saturday had Bill and I on the mountain bikes at Blue in the am. . . . .a beautiful morning for a mountain bike ride. Saturday afternoon had us with Team Pedal Moraine, doing our team "hike". Yes, I counted it on my workout plan because I'm positive I was at LEAST in endurance. . . .if not muscular endurance at times. We hoofed it up some of those hills.

Sunday we did the Milwaukee River trails. They were a little muddy, but still a lot of fun. A nice change of pace from the "norm". . . . .with a nice variety of people. While many people hit the deck. . . .I managed to keep it upright. How exciting for me.

All in all it was awesome to return to a full training week. . . .above and beyond, in terms of time on the bike, anything I've had since April actually. I chart everything I do in terms of workouts, and I had to go all the way back to April to find the same load I had this past week. We'll see how the body takes the load THIS week. . . .that will be the true test. It's quite exciting to get back to training as this is the longest I've been away from a plan since I started "planning" back in 2003. If I can hold this pace for the next 4 months. . .I may just have a chance at my goals for 2007. We'll see.

What is "anonymous"

What is "anonymous" really? I think in the blogger community it means one of two things.

One being the person can't figure out how to attach a name to their post. . . .which is understandable as it can be confusing for "non-computer literate" people. . . .however most of those people are intelligent enough to leave some type of signature indicating who they are.

Two being the person is too cowardly to actually leave a signature and let anyone know who they are. I've seen this on a number of message boards & blogs I've been to. It seems some people only have courage to speak their mind when no one knows who they are.

I enjoy posting silly things on my blog, giving my friends & others things to laugh about, poke fun of me about, maybe even to learn (these "learning" posts must be coming in 2007), but I don't enjoy people who don't have a backbone. . . .who feel the need to post their thoughts for the world to see while hiding behind a little tag that says "anonymous".

If you're going to read my blog great. If not, fine. I don't really care. But if you're going to take the time to make comments here - have the courtesy to attach your name at the end of the comment. This world is a crappy enough place without us slamming each other on message boards & blogs. If you're going to be an jerk, I think we'd at least like to know who the hell you are.

Brakes?

Left - Front

Right - Rear

"You're so pretty".

More New Year's

A few more pictures for your viewing pleasure.

Squirt "in the middle" again. . . . . .

The General with his "twins".

The Virgin with the boys.

Hhhhhmmm, where am I you ask? I must have gone to bed after dinner or passed out in the corner or something because I didn't make it in to any of the "after" pictures.

Oh wait. . . . I did make it into one. . . . .who is the Virgin talking to anyway?? Weren't all her friends THERE (except for SS Amy and "the Prez" - who decided to celebrate on "their own".)

Shake and Bake Ricky Bobby, SHAKE AND BAKE.

Happy New Year.

What to tell. . . .

Hhhhmmmm. So many exciting things happend today, I don't know what to blog!

I suppose MOST importantly I took advantage of the sunlight and got out on my mountain bike for a nice ride on the gravel trail. I would have liked to have had just a LITTLE longer to ride. . . .but I crunched myself for time.

The sunshine felt great. I love my mountain bike.

Happy New Year

Out with the OLD, in with the NEW they say. . . . . .so we rang the New Year in with style. Here's the good looking group, minus Tiny, because he's always late.

We played Uno Attack for about 6 hours. . . .that was ONE hand. . .. then someone threatened to go home so we called it. Played a few more games. . . . . . overused the phrase "SHAKE 'N BAKE RICKY BOBBY, SHAKE 'N BAKE". . . . . .and got a GOOD ab workout laughing so hard ALL while stomping the competition.

Went to bed around 3am and then for some crazy reason we decided to get up and do the Polar Bear "swim" the next morning. Well. . . . .SOME of us did. . . .here are the BRAVE souls.


After I hit the water. . . . . . I got accosted by a 90 some year old man. . . .and then made a mad dash back for my towl. Couldn't feel my toes for about 3 hours. . .the feeling is just coming back now.

All in all it was a good couple days. I lost my voice Friday, so everyone's been quite happy about that. I might just become a mute now. . . . .stop speaking all-together. Perhaps that will be my New Year's resolution.

Actually my New Year's resolution is to live life for ME this year. . . .to do the things I want to do. . . .the things that make ME happy. I know I'm a late bloomer in this department . . . . . .look at the crowd I'm telling this to. I haven't always been the bubbliest person lately and I think it's because I simply forgot how to live life for myself. I've learned that when you get too wrapped up in other people's lives it can really take a toll on you. Especially when you become "dependent" on what you take away from any one particular relationship. I'm ALL about relationships in life. . .it's what makes me tick. But somehow I forgot to nurture the most critical one. The one with myself. And that's what 2007 needs to be about for me. Getting back to the basics and doing what makes me happy. Hopefully in the process it will bring happiness to others as well.

Happy New Year.