Wednesday, June 24, 2009

Heap and heaps of riding lately

I have logged several rides since my last blog post.
061809 West Jester Loop Ride
Solo ride, took a new route. 3.3 miles. This trail is a grinder, it's a slow trail due to the tight technical nature, several switch backs and technical climbs.

1:16
1229 cals
138 Ave HR

062109 West Jester Loop with Nixon and JD
FIXED MY HRM SET UP! I had it set up for 195lbs, but the scale tells me I am 202lbs. Early morning Father's Day ride before heading home to picnic at the park with the family. Rode with Nixon and JD. We rode about 4 miles, again a grinder for the most part, there are plenty of fast sections, but there is a lot of technical climbing as well.

2:05
1766 Cals
123 Ave HR


062209 Hill of Life, Dumptruck Greenbelt ride with Nixon and Kevin
No pathtrack for this ride, it was a quick one. Kevin had a flat towards the end and Nixon and I had to get off the trail for domestic duties. I changed Kevin's flat for him, he was dead tired.

1:30
1380 Cals
130 Ave HR

062309 Steiner Ranch First Ride Out Here
Awesome trail, great ride, very fast despite the elevation out there. I didn't take the map with me, mistake! There are several biking and several HIKING ONLY trails. The hiking trails are simply to vertical or narrow to ride with any flow. I rode several of the hiking trails anyway, like I said, I didn't take the map. Really nice downhills that you can really, really fly on.

2:00
1533 Cals
120 Ave HR


TODAY!
062409 Steiner Ranch Ride Awesome VIEW
I only got the map halfway through my ride. I had the iPhone in my pocket and it messed up.
The Lake Austin views are great. I picked my route and studied the map (and brought it with me). Within 10 minutes of the start of the ride I was riding along a beautiful creek with a few small waterfalls, clear water, several nice water crossings.

Within 20 minutes of my ride I was riding ridges along Lake Austin and within 30 minutes I was high on a ridge just above the lake with a great view for much of my ride.

Very nice trails, fast and technical enough to keep you on your game. I did about 9 miles on this ride in 2 hours.
2:01
1772 Cals
129 Ave HR

Wednesday, June 17, 2009

061609 Cacti Ride

From Jester Trails


061609 West Jester Trails

Yesterday I rode the trails west of Jester again and I did get a good map of the section I rode. Really fun ride this time, since I knew what was coming around the corners. I did not continue to ride beyond the fallen tree, so it was an out and back. I rode up the NW most section of the trail. Beyond the fallen tree the trail turns back south and east. There is probably about 2 more miles of trail, in the beginning its a bunch of hike-a-bike sections since this trail isn't seeing any riding. The last mile of the trail is fun though, downhill switches. I think riding the trail in reverse would be cool too, maybe soon.

I haven't had a "major" tumble in a while, though Nixon stopping abruptly on the trail the other day did make me crash. Well had an bit of an endo on the trail on this ride. It was on one of the ravine dips. Came down pretty fast and hit a hidden embedded rock just at the time that I need to shift my weight forward for the ascent out of the ravine. Scraped my left knee up pretty good and hit my noggin right on a rock (helmet is fine). Knee had to be cleaned right away, lots of crap in it. I carry first aid with alcohol swaps, triple antibiotic and band aids so I was good. I've had plenty of close calls on this trail though, it's pretty technical and on the descents the speed through the corners is pretty insane.

Ran into the same lizard on the same tree as I did on my first ride here. It's just chance that the tree he hangs out at is at a section of trail after a few climbs. It's a good resting place, so I have seen him twice.

Distance: 3.64 miles Time: 1 hour, 23 minutes, 3 seconds

Avg Speed: 2.6 mph Est. Max Speed: 18.1 mph
Avg Pace: 22min 49s / mile Est. Max Pace: 3min 19s / mile

Time 1:23
Cals 1306
Peak HR 192
Ave HR 136



From Jester Trails

I will try either hike or ride out in the next few weeks to do some rebuilding on the ladder bridge above. It's in pretty bad shape. I'll need to take my bow saw, hatchet and maybe drill and galvanized screws. On my current bike I'm not going to try this crossing with the bridge in this shape. Ladder bridges are just plain cool anyway. I'd like to build a few ladder bridges as there are some ravine crossing that are just too difficult to traverse (that and I don't want to break my frame by bashing through them). The fallen tree at the top of the trail needs a log pile on either side or I have to have some mad trials skills to cross it. Or I could pile up rocks to cross it, but I think logs will be easier.


From Jester Trails

VACATION!!! Today was my first day of this 8 day vacation. I'm off Wed 6/17 through Fri 6/26, back at work for 3 days on the 29th before the 4th holiday. Today I just hung out with the boys, went to the pool. I mowed, washed my bike and the garage doors, not much else. I'll be cutting back on some riding because I'll be home with my boys. We'll do some hiking and biking, swimming, etc.

Tomorrow Heather doesn't have to be in until 11:30, so I will go for a ride early tomorrow. I'll try to hit the by 8. If I can get there before 8 I might try doing the east AND west trails at Jester!

Tuesday, June 16, 2009

061509 Solo Cacti Ride






061509 West Jester Trails Solo Ride




Rode Trails West of Jester. I think this is called Cactus Trails. Great trails, great use of the terrain. Lots of switchbacks, lots of cool undulating trail. Really nice beginning to the trail, a series of ravine crossings one after another, down and up, down and up, great fun. Fairly technical in some areas. A a cool intersection has one trail dropping down over the other via a nice jump. I got a bit turned around and went way up high near the houses, ran into some trail that hasn't seen a bike in a while - GREAT trail, just needs to be cleaned up a bit. This is the kind of trail that needs a few ladder bridges - there are a few waterfall areas that are simply not rideable, but could be bridged very easily.

My iPhone was in my pocket this ride, so I could take plenty of pics of this trail, it restarted the Path Tracks program a couple of times, so my data was completely lost. Pretty intense ride. Very hot.

Cal Burn 1324
Ave HR 139

Going back today to get a good map of the area!

Monday, June 15, 2009

061409 Marble Ride with Nixon

061409 East Jester Trail Ride with Nixon

Casual paced ride with Nixon, luckily he was feeling a bit of pain left over from his 25th HS Reunion Friday and Saturday night. Didn't wear my HRM, but Nixon did and our burn info is usually pretty close, since our weight is pretty close. Roughly 1600 cals. 1h 40 minutes.

Good ride, I did a bit of walking some of the ups as to be expected. I feel my fitness improving though. I actually pushed it up some climbs that a week ago I would have given up and walked.

Got home and watered the yard, killed some weeds, devoured an entire pizza solo, since wife and kids were out doing the grocery shopping.

Will try checking out the west trails for a couple of hours today before I get my hail damage claim taken care of. Hoping that we can get 10 or more miles of trail out here if we can join Slinky, East Jester and West Jester. It's a long shot, but it would be incredible if we could actually link up to St Eds!

Distance: 3.13 miles
Time: 1 hour, 43 minutes, 15 seconds
Avg Speed: 1.8 mph
Est. Max Speed: 15.7 mph
Avg Pace: 32min 58s / mile
Est. Max Pace: 3min 49s / mile

No, no gym workouts lately...

Saturday, June 13, 2009

061309 Dana Peak Park Ride



Met ArmySlowRider (Pete) from Bike Mojo and MTBR and rode a fairly easy 6 mile loop.
No real climbing out there. Decent ride, more XC (Cross Country) riding than AM (All Mountain).
Nice change actually, no complaints.







Distance:
5.88 miles Time: 1 hour, 7 minutes, 56 seconds


Avg Speed:
5.2 mph Est. Max Speed: 25.4 mph
Avg Pace: 11min 33s / mile Est. Max Pace: 2min 21s / mile

HRM Info
1hr 8min
Cal Burn 840
Ave HR 121

Forgot my damn swim shorts so no pool for me, just the ride.

Not much to blog about. I did look through old photos and yearbooks.
With the 20 year Copperas Cove High School Reunion just a month away it was interesting.
I'll have to scan some of this in and upload to FB.

Friday, June 12, 2009

061209 Marbles Ride


061209 East Jester Trails Ride

Great old "new" trail ride today. I haven't ridden these trail in 15-17 years. I thought they had long since past, gone due to the development. I was surfing the web and found some pics and a map that a guy took last August. I headed out there to find the trail head and found it pretty easily. Turns out the majority of the East Jester section (aka God's Marbles) is for the most part intact. I took about 2 dozen pics on the ride. Ride was around an hour long, VERY hot ride. I blew thru 100 oz of water in that time!
As usual, I started my HRM about 20 minutes into the ride, here are the stats.

Time: 45 mins
Cal burn: 675
Ave HR 133

Distance: 3.07 miles Time: 1 hour, 9 minutes, 41 seconds

Avg Speed: 2.6 mph Est. Max Speed: 15.1 mph
Avg Pace: 22min 41s / mile Est. Max Pace: 3min 59s / mile

I know I said I would work out for the next 3 days regardless of rides, BUT I got a call from the wife during my ride - I was instructed to be home by 6 to meet some friends for dinner. I just got home around 9:15. My legs are pretty fried from the daily riding so I am relaxing.

I will get some riding and swimming in tomorrow. The boys and I are going to visit my parents. I'll do some laps in their pool and ride on Fort Hood for a couple of hours too. I will get in a weight workout too, most likely some jerks or cleans.

Thursday, June 11, 2009

061109 Slinky Ride

061109 Slinky Ride with Nixon.

Ride was actually about 5 miles, the iPhone lost the GPS for a while. My Watch indicated 1hr 57min (minus about 5 minus when we paused to walk a bit of a trail to scout it out). Picture is actually from St Eds Ride

Obviously been riding a lot. It's a must that I get in the gym Fri, Sat and Sun regardless of rides. Will do more strength, heavier work since I have been riding all week.

Probably do some heavy-ish deads, squats, jerks and cleans over the next few days. Actually, heavy power cleans sound really good...maybe Grace again.












Distance: 3.62 miles Time: 1 hour, 31 minutes, 27 seconds
Avg Pace: 25min 15s / mile Est. Max Pace: 4min 14s / mile
Avg Speed: 2.4 mph Est. Max Speed: 14.2 mph

Time: 1:57
Cals burn: 1799
Ave HR: 135

Wednesday, June 10, 2009

Posting Up 2 Rides today


Today 061009 St Eds Park lower and upper loops
Distance: 4.02 miles Time: 38 minutes, 50 seconds

Avg Speed: 6.2 mph Est. Max Speed: 20.6 mph
Avg Pace: 9min 39s / mile Est. Max Pace: 2min 55s / mile

Cals 661
Peak HR 240 (pegged it, so it's wrong)
Ave HR 142 (skewed by the pegging, but probably not off by much)

Lower loop is mostly flat and fast, about 15 minutes into the ride though is the kicker, 10 minutes of pure climbing, from 550ft to 800ft. Nice short ride that is 5 minutes from work. It can be a quick 30-40 minute ride or adding a couple of sections can be stretched out to an hour or hour and a half without riding the same areas.

I may train at the gym tonight also, but will likely just relax with the family.

Y'day 060909 Ken's Loop - cut very short due to trail impediments!

Distance: 2.35 miles Time: 40 minutes, 15 seconds
Units: Miles & Feet | Metric | Knots

Avg Speed: 3.5 mph Est. Max Speed: 16.7 mph
Avg Pace: 17min 7s / mile Est. Max Pace: 3min 36s / mile

Cals 674
Peak HR (written down in my truck)
Ave HR (ditto)

Very similar in time and effort, but much shorter in length. The climb on this was is worse, it comes at you about 6 minutes into the ride and goes from about 520ft to 800ft pretty ubruptly, took me about almost 20 minutes to get all the way up...it levels off for a while, but then you climb again.
Some over zealous rich folks have gotten a bit crazy. This trail has been there for more than 20yrs. Previously protected land sold off and now multi-million dollar homes are at the top off Valburn. The trail does cross onto property lines, but it in no way 'interferes' with them. You can see the trail from their homes. Mountain bikers, hikers, runners are using the trail, not hooligans, not loud motorcycles or the like. Anyway, they put of bogus signs warning that tresspassing is enforce by APD and they destroyed MANY, I mean MANY trees to block the trial and make bypassing very difficult. So after the second major hike-a-bike through and over trees I decided to head out via one of the exits.

Tuesday, June 9, 2009

060809 Rest-ish

Monday my biceps are trashed as are my traps from the 300 workout I did Friday. I felt like a rest was in order. Went to park with the family and wound up having a couple of races with Jacob, including some uphill sprinting. We also had a swing jump comptition ;)

Great little rest with a bit of workout. I don't feel guilty. Going to ride on Tuesday.

Sunday, June 7, 2009

060709 Barton Creek Greenbelt Ride


060709 Barton Creek Greenbelt

Met Nixon at Spyglass and went for a rather slow paced leisure ride. I was sore as hell and hadn't ridden on the trail in several months...several years since I have ridden a hardtail!
As usual I forgot to start the HRM until exactly 1 hr and 2 minutes into the ride. With that said .... calorie for 1 hour 18 min of the ride was 1100 even.

Cals 1100 (I think 1700 would be a fair estimate for the whole ride)
Peak HR 176 (on the climb out of the trail)
Ave HR 129 (due to the slow pace on the urban ride back with lots of down hills.

I don't think I need to hit the gym tonight. I might take Jacob to the skatepark though if the wife gets home soon.

Tomorrow I am thinking heavy deads or maybe some moderate squats ... we'll see how the wheels feel tomorrow.

Sunday June 7 - very sore


10am Sunday morning, done a bit of house work and ate some PB&J and PB&B(anana) sandwiches.

DOMS! And I'm not talking about Dell Order Management System, Delayed Onset Muscle Soreness has hit me hard. I was generally a bit fatigued yesterday, especially after putting in a few hours of yard work in and then walking around in the sun watching the skaters. I put off working out yesterday due to the lawn work and general fatigue.

More about my soreness. My left biceps and pec are quite sore, but from artificial stimulation. Yep, I have been using a home muscle stim unit (not a TENS unit) for a few week now. I am using it daily on my left triceps in hopes that it will at best stimulate the muscles to 'engage' more and at worst belay (yes, I mean belay and not delay) the atrophy. Last night I decided to crank it up and use it on my pec and left biceps in addition to the usual left triceps routine. It was painful, but clearly did its job.

Today I will at a minimum put in a long bike ride! Catch you later.

Friday, June 5, 2009

060509 Crossfit

060509 Crossfit
100 Jerks 65lb
100 Hang Cleans 95lb
100 Deadlifts 135lbs

I rethunk my weights I had planned today and decided they were ridiculous given my level of non-fitness and recent inconsistency.
Warm up for 15 mins included, 5 min bike, 20 push ups, 20 sit ups, 20 back extensions, 100 jump rope and a few other things.
At 17 mins in I started the real workout. It was slow and brutal - 300 reps took me 34 mins and change.
779 cals burned
169 peak HR (definitely during the hangs)
132 ave HR

Tomorrow is lawn day and heading to the skate park with the boys. I will manage either a ride, run or workout.

Thursday, June 4, 2009

060409 Brushy Creek Ride


060409BrushyCreek Ride
Distance:
9.84 miles Time: 46 minutes, 24 seconds

Avg Speed: 12.7 mph Est. Max Speed: 25.3 mph
Avg Pace: 4min 42s / mile Est. Max Pace: 2min 22s / mile

My trusty Timex HRM says I burned 716 cals (I started it 6 minutes into the ride).
Peak HR 174
Ave HR 145

Felt good to get a decent ride in even if most of it was on hard pack or road and not the loose, rocky, rooty stuff I love to ride. Riding a hardtail again will take some getting used to...bit of jarring going on. But man the speed blows the full suspension rides away.

Tomorrow I plan to do:
100 Jerks 95
100 Hang cleans 145
100 Deadlifts 205

I'll submit my time tomorrow.

Wednesday, June 3, 2009

I suck at this blog thing...and being consistent with working out



I have been slacking a lot with workouts this year. Very inconsistent, when I go I really enjoy it. Doing mainly quasi-Oly lifts - front squats, thrusters, power cleans, full cleans, clean and jerk, jerks, etc. Mix up a strength (lower reps 5 -10 sets) with MetCons - high intensity, fast, higher reps, little rest. Muscle memory is amazing, my muscles 'pop' back to life and get 'full' again even when I slack for weeks. Motivation is a key here - my left side remains week (nerve damage from the C6 and C7 disc rupture). My left tri, delt, pec, lat show obvious 'flatness' and atrophy. Went back to the Doc and got a stem unit (not a tens) and trying to bring these muscles back to life with that.

Notable workouts recently ...
1.5 mile run
100 box jumps
100 push ups (hell doing this almost one-handed)
100 jump rope
100 air squats (after the run, box jumps, rope jump this too was hell - cramping in the thighs is not fun)
Maybe 34 mins

95 lb Grace (don't recall the time)

95lb Thrusters

Lots of jerks, straight and split

I haven't been riding since Feb either, since I sold the Cannondale to build my Chumba. But NOW I have a new bike, 2001 Schwinn Homegrown Factory Limited - a gorgeous super-light hardtail. I have ridden (albeit short neighborhood trails) the past three days.

So, here's the deal 3 days I will workout Crossfit Style and 3 days I will ride - at a minimum a neighborhood ride - ideally pulling Gavin on the trail-a-bike or trailer.