Giving cycling another go. . .

[hibiscus09]

Hi ya'll,

I used to post here a while back. I bought a Bianchi Eros in 2004 (I believe) and 3 months later did a MS150 ride on it. It was tons of fun. I continued riding for about a year and then it fell by the way side. I distracted myself by doing a bodybuilding/fitness/figure show and then going to graduate school.

Anyway, I've decided to dust off my bike -- it's at the shop getting a tune up -- and start training for the MS150 again this year -- it's September 16 & 17th.

I've come up with a training schedule -- which I'm attaching -- and will start it next week.

I've talked my sweet hubby into doing the ride with me and I took him to the bike store yesterday and bought him his first road bike -- a Trek Pilot 5.2. It's silver and he looks like a hottie on it. I can't wait to see him figure out clipless pedals this weekend. He's been an avid runner, but is having problems with is joints, so hopefully cycling will be kinder to his body.

So, I just wanted to post this on a cycling forum. Let me know if there's any flaws in the training plan. I'm sure I don't know what I'm doing. I'll keep you posted as to how the training goes.

http://i29.photobucket.com/albums/c2...ngSchedule.jpg

[DirtDiva]

I remember that tweety bird! Welcome back.

[Brandi]

Right on! I love my dh on he's bike he looks so rugged. And when he is covered in dirt it is really cute! Welcome back by the way.

[hibiscus09]

Thanks, tlkiwi and Brandi!

[melissam]

Welcome back, Hibiscus!

I just returned to cycling after a bit of a hiatus too -- it's sure good to be back, isn't it?

Thanks for the MS150 training schedule. I'm thinking of doing the Waves to Wine ride (the MS150 in the SF Bay Area) and was wondering what kind of training schedule to use. Yours is a great help.

Enjoy riding -- hope your DH gets used to the clipless pedals quickly and with minimal abrasions.

-- Melissa

[hibiscus09]

Hi Melissa! Thanks! I looked at several training schedules and came up with that one on my own, based on those schedules. I work out a lot, but haven't been cycling. A lot of the schedules called for 6 days of riding, but I wanted two off days. I like to weight lift also and have to fit that in somewhere.

Best of luck to you as you prepare for the Waves to Wine ride. Ours is called Breakaway to the Beach -- but I'll make sure the finish line involves wine.

[SnappyPix]

Welcome back Hibiscus!
And you've now got an ally - wonderful stuff! Let us know how he gets on with his clipless journey!
Sounds like you're all set with the goal of the MS150 later in the year - and a new bike to justify for hubby - no excuses now for you both to have fun on your penny farthings!

[hibiscus09]

Hi guys! Just an update. I called the bike shop and my bike will be ready for pickup by tomorrow at noon. After that, I'm heading to Kiawah Island to stay through July 5th. I'll start my training schedule for the MS150 on Wednesday -- going to see Tim McGraw and Faith Hill on Tuesday night in Charleston. Yay! The ticket fairy gave me those tickets a few days ago -- I didn't even know they were coming to Charleston. Anyway, me and my sweet daughter (who lives in Charleston) are going to go enjoy that.

My hubby did fine in his first clipless pedal adventure. He only went 2 miles and came home freaked out, telling me he was praying, "No cars. Please don't let there be any cars." Yesterday, he ventured out for 10 miles -- so, he's progressing. He runs half-marathons and is in great shape, but I remember clipless pedals were a little intimidating at first.

Happy Monday!

[Dogmama]

Hey Hibiscus! I see you over at the BB board too.

Your training schedule looks great - a lot like mine ! The only thing I change is that I put my easy day on Thursday because I know I'll be hammering on the weekend. The increase is mileage looks perfect.

I lift on Mon & Fri. On Wednesday, I do a light lifting workout after work, just to keep things pumped. Also, it gives me a reason to do an easy weight workout. I have difficulty doing high reps/little weight stuff. My brain keeps saying, "Waste of time!" but my body is saying "Thank you!"

How are you training legs with your riding schedule?

<sorry for hijacking the thread, gals!>

[GLC1968]

Hi Hibiscus!

I'm interested to hear your answer to Dogmama's question about training your legs. I'm also into weight lifting and I'm working it into my schedule a bit differently (I ride at lunch twice a week and do my RT in the evenings on those days). I've been half-a$$ing the leg workouts so as not to slow down the cycling, but I can't continue to do that!

Oh, I'm training for my first century in August and then our MS150 on Sept 9th and 10th. AND, my husband just bought the Trek Pilot 5.0 and is loving it!

[hibiscus09]

Hi Dogmama! I haven't talked to you in a while!

Hi GLC -- Very cool! There are people who start in Charlotte, N.C. that participate in the Breakaway to the Beach MS 150 ride. Anyway, hope you do great with your century and with your MS150.

I think I'm going to shoot for doing legs on Monday for right now -- that may change as my long rides get longer. This week is just kind of off as I've already done shoulders/bis/tris on Monday -- but typically, I'll do legs on Monday.

This is what I did today:

Warmed up 7 minutes on the treadmill at 6% incline and 3.8mph

Leg Presses*this is light for me -- less than half of normal weight

10 reps X 100lbs
10 reps X 140lbs
10 reps X 200lbs
6 reps X 240lbs

Leg Extensions*these were lighter than normal for me -- but that's because it's been a while since I've done leg extensions. I have a home gym set up now and no extensions. I am on vacation and the gym here has an extension machine.

10 reps X 60lbs
10 reps X 80lbs
9 reps X 90lbs
8 reps X 100lbs

Next, was a hamtractor machine. I love hamtractors (this is a seated leg curl for hamstrings), but this thing just could not be adjusted correctly. It had a foot adjustment and a seat adjustment, but the pad that is supposed to sit on top of my thighs (at my old gym) hit at mid shin and it hurt like hell as the weights got higher. Me no likey -- only did two sets on this:

10 reps X 60lbs
10 reps X 60lbs*I can usually do up to 150lbs on these -- this machine sucked major lemons.

I headed over to do SLDLs with dumbbells

10 reps holding 20lb dbs
10 reps holding 35lb dbs
8 reps holding 40lb dbs

Next, I did Bulgarian Split torture squats:

10 reps each leg holding 15lb dbs
10 reps each leg holding 20lb dbs
10 reps each leg holding 25lb dbs

So -- that sort of will give you an idea. I plan to keep hitting stuff as heavy as I can for as long as I can -- I realize I'll be backing off on the leg weights as my rides get longer.

I plan to stick with heavier upperbody workouts.

I will probably split upperbody into back/chest day (Wednesdays) and shoulders/bis/tris day (Fridays). This is all still a work in progress.

[Dogmama]

I'm thinking about starting a split - I have been doing full body but as my rides get longer, the energy level dips. I had been hoping to keep as much upper body muscle as possible - knowing that endurance rides can chew into it (or so everybody says.)

I see you don't do regular squats, any reason? As I get older (ahem...) my lower back talks to me after heavy squats. I want to keep my lower back intact for powering up hills.

I like your lower body workout, though and am going to try it on my next leg day. I especially like the two hammie exercises. Cycling neglects the poor hammies.

[hibiscus09]

Morning, Dogmama! I do squats -- I'm at a resort and the gym does not have a squat rack. I have a squat rack at home and will be back there on July 5th. ;p I did stop doing them heavy, however. My everything was talking to me when I did then at 215lbs. I decided to back off on all the weight and now do them up to around 120lbs (which is my bodyweight), concentrating on sinking really deep into the movement.

I love working hammies. I wish the gym had an olympic bar, so I'll be dumbbell SLDLs and the like. I like those too, but I prefer to be able to switch up. I can at least do one leg SLDLs to switch it up some.

I tell you what -- my leggies are sure sore today!

[Dogmama]

Morning, Dogmama! I do squats -- I'm at a resort and the gym does not have a squat rack.

Funny, I was thinking my dream resort would have a full gym. I guess that proves (again) that we're different. When I go to San Fran, I chose the same hotel because it is across the street from a 24 Hour Fitness.

You are lifting some SERIOUS weight!!! 215 on squats??? You'll power up those hills! Your legs will recover in no time, I'm sure. You'll be ready for your weekend of hammering.

[GLC1968]

Ooh, thanks for the leg workout recap! Were you squating 215 free standing? Or is that on a smith machine? I thought I was strong...but damn, girl!

We've already got our milage over 50 miles on at least one of our weekend rides, so I think I'm going to try to work in a leg workout on Tuesday or Wednesday (depending if our long ride was on Sat or Sun). I'm hoping that this will allow me to get in the best recovery possible.

Thanks for the input!