Sunday Activities 7/10


Sunday was a nice mix of activities.  After cutting and dragging limbs around the yard, I mowed the grass.  The “fun” part was reaching the push mower over the steep ditch and mowing down the jungle in front of the house.  I treated it a bit like a high intensity workout with 1-arm rows… a few with this arm and a few with that.

Later, Penny and I loaded up our bikes and went out to East Fork State Park to ride and also scope out some low traffic roads that we can ride together in the future.  The “highlight” was the 100 ft drop in elevation from the top of the plateau to the boat ramp and then a climb back up.  Penny powered up it, but I tend to “hamster wheel” it in low gear.  My cardio endurance seems better than my strength endurance although neither are all that great.  It was a nice 8 mile ride though.  I expect we’ll be doing more of the roads around the State Park the next time, if we start earlier before sunset.

Since I’m doing a fairly low carb diet and trying to fuel more from fats than carbs, I’m curious if that effects my strength endurance vs my cardio endurance.  (I know they aren’t truly separate items, but rather points along a continuum.)  I didn’t have any issues when I was deadlifting on Saturday, but those exertions were only a few reps at a time versus trying to power up hills in “big” gears.  Even without a lot of hill practice, I wasn’t gasping and trying to die in “high RPM” cardio mode like I would have been a couple of years ago.  I likely attribute that to the high rep kettlebell work and rowing sprints I’ve done recently.

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Cycling


Took the touring bikes out for a ride on a beautiful sunny day.

We both tried something new. We cycled over 30 miles on the LMST using just one gear, passing more people than passed us! So that’s what a single speed bike feels like… quite a unique workout…. now… where is that foam roller?!?

32 Miles, 2hr45 min

Night Cycling


Got to try out the new brighter LED lights on a 15 mile night ride.    Used thicker cycling pants to stay warm, but it was a bit like pedaling in molasses.

Road Cycling


Easy cycling on the road. 6-10mph headwind outbound.

22miles, 1:30, 13.5mph ave, 29mph max

Leisurely cycling and Workout cycling


Sunday:
Bike Ride on the Little Miami trail with our touring bikes. 17 miles; 1hr 40min; leisurely pace looking at the fall foliage

Monday:
Bike Ride in flat windy NW Ohio with my road bike. 16 miles; 1hr; head winds in all directions; ready for bed… LOL

Dropped the Jeep off for Service and Cycled Home.


Dropped the Jeep off for service at the dealership and rode my Touring bike home (Surly Long Haul Trucker). I had mapped out some relatively easy routes to keep me off the high traffic roads. However, there was one spot that was unavoidable, and quite possibly, one of the highest traffic spots in my neck of the woods, and one that I hate to go in a vehicle. For those in the know, it’s the intersection of Mason-Montgomery and Fields-Ertel Roads, right where many suburbanites get off and on Interstate 71 for their commutes into Cincinnati. I now have a better understanding why the Regional Bike Consortium (OKI) has these roads marked red (not recommended) and a big red dot at this intersection.

I did chose a way through that was right hand turns though, and wisely, I chose to wait until near the end of rush hour to ride home. Even so, it was quite intense and adrenaline packed. In fact, just getting through the one high traffic choke point left me so stoked with adrenaline, that I threw out my original “lower traffic” route and just rode all the way down Mason-Montgomery. Actually, it was a combination of “I forgot” and “how bad can it be from here… I’m through the worst of it”…. or it could have been that semi-truck that was barreling down on me near I-71 that kept me intensely pedaling for all it’s worth. Seemed like every time I looked down I was over 20 mph and 100rpm cadence.

It was a bit surprising to me that I could consistently out-accelerate cars from a stop at a red light…. on my steel bike, no less! My other “take-away”… I’m much more confident about “taking” the lane at a stop light or stop sign (there were many opportunities for practice!)

So… 8 miles; 30 minutes; 28mph max; 16mph average.

What’s slightly embarrassing is that this was better than what I did on my road bike last night sitting on the trainer watching a Race DVD… LOL

I hope I get Green “karma” points for this!

Variety of Exercise


AM:

Rowing

Pistols (one-legged squats) using gymnastic rings for assistance

PM:

Cycling 10 miles on rolling hills, “hill of death”, and sprint intervals on the heavy steel bike.

Cycling


Cycled 14 miles to test some bike modifications.

Neighborhood Cycling Sprint


Using the heavy steel touring bike, sprint around the neighborhood.

3.3 miles, 13 minutes, 15mph average, 22mph max.

Too many stop signs and cul de sacs, but good acceleration practice on a heavy bike.

Cycling around looking at House “For Sale” signs


Nothing real energetic. Cycled about 10 miles around town looking at “For Sale” signs. Relaxing way to spend some time and get away from the computer.

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