April 2015 Bike Bicycle Cycling Challenge

pril 1 st 14.37 HR 139 Chest shoulders triceps
april 2nd 15.26 HR 141
april 3rd 19.56 HR 126 Legs calves abs
april 4th 13.54 HR 129
april 5th 14.49 HR 134 Back Biceps
april 6th 14.18 HR 131
april 7th 15.33 HR 129 Chest shoulders triceps
april 8th 16.38 HR 124 Legs and calves
april 9th 6.02 HR 134 Back Biceps-rough day on the bike today body just stopped-
Planned Rest day for April 10th
April 10th I couldn't not workout I'm so addicted light 30 minutes 8.77 miles HR120ish
April 11 Took a day off Needed it!!--Chest shoulders Triceps
April 12th 17.15 HR133 Dead lifts,squats leg ext Pull ups
April 13th Walked dogs 1 hour - push ups and abs
April 14th 15.32 HR 141 It was a great ride added C4 pre workout
April 15th 14.61 HR??? Chest shoulders triceps
April 16th 15.19 HR121
April 17th 14.17 HR141 Back biceps
Day off
April 19th 16.17 HR128 Legs calves abs
April 20th 9.14 HR 130 Chest shoulders Triceps
April 21st 15.03 HR 117
April 22nd 16.72 HR 129 Back Biceps abs
April 23rd 15.77 HR112 Legs abs
April 24th 11.26 HR131 Chest shoulders Triceps
April 25th 15.47 HR 124 Squats- Push ups another 17.03
April 26th 16.31 HR 138 Squats pushups

Nice Day Nice Ride

4/02 - 23.3 Miles
4/04 - 35.2 Miles
4/05 - 35.2 Miles
4/07 - 25.2 Miles
4/09 - 11.1 and 10.7 Miles
4/11 - 40.1 Miles
4/12 - 40.2 Miles
4/14 - 16.0 Miles
4/15 - 20.0 Miles
4/16 - 23.8 Miles
4/17 - 21.1 Miles
4/18 - 41.3 Miles
4/19 - 28.6 Miles
4/20 - 21.2 Miles
4/21 - 23.8 Miles
4/22 - 10.7 Miles
4/23 - 23.8 Miles
4/24 - 15.9 Miles
4/25 - 46.0 Miles
4/26 - 37.6 Miles

Total - 550.8 Miles
Target - 450 Miles

I just found this. Too late to really join the thread. I have ridden 101 miles so far this month. I am in western and sometimes eastern Iowa. I am getting used to the wind here on the western side of the state. It is hilly which I am used to but I am getting back into the saddle more as I have had a lot of personal issues that have derailed me in the past 2 years. Nice to see some of people out there enjoying the pedaling.

4/02-9.20 miles @14.25 avg.
4/03-9.21 miles @15.52 avg.
4/05-11.10 miles @14.64 avg.
4/06-11.10 miles @15.29 avg.
4/07-12.88 miles @14.98 avg.
4/08-14.66 miles @15.35 avg.
4/10-11.08 miles @13.18 avg.
4/11-12.05 miles @14.26 avg.
4/12-17.26 miles @15.42 avg.
4/13-16.80 miles @14.86 avg.
4/15-18.52 miles @15.46 avg.
4/16-17.04 miles @14.04 avg.
4/17-17.98 miles @15.94 avg.
4/18-18.72 miles @15.65 avg.
4/19-11.91 miles @14.74 avg.
4/21-17.51 miles @13.74 avg.
4/22-17.54 miles @14.04 avg.
4/24-17.27 miles @15.22 avg.
4/25-17.00 miles @15.13 avg.
4/26-17.82 miles @14.53 avg.

Total-296.65 miles

Sunny and 48 degrees with a persistent northwest wind...COLD!!

4/8 - 12 miles, 46 min
4/10 - 12 miles, 45 min
4/12 - 12.3 miles, 45 min
4/15 - 28.9 miles, 1 hour 51 min
4/17 - 3.8 miles, 16 min
4/19 - 19.9 miles, 1hour 22 min
4/22 - 12 miles, 44 min
4/24 - 24 miles, 1 hour, 28 min
4/27 - 15.75, 1 hour, 1 min

April 1 - rode 12.2 Kilometers for a duration of 0:30:00
April 3 - rode 28.7 Kilometers for a duration of 1:07:20 (4 x 8 Zone 4 Intervals)
April 5 - rode 25.7 Kilometers for a duration of 1:53:56 (3 laps on the Singlespeed)
April 6 - rode 8.42 Kilometers for a duration of 00:46:16 (SS mashing)
April 7 - rode 16.4 Kilometers for a duration of 1:14:30 (singletrack)
April 9 - rode 12.3 Kilometers for a duration of 00:51:31
April 11 - rode 26 Kilometers for a duration of 2:02:48 (SS mashing)
April 13 - rode 48.6 Kilometers for a duration of 2:17:22
April 14 - rode 49.7 Kilometers for a duration of 2:05:41
April 15 - rode 51.1 Kilometers for a duration of 2:38:22
April 16 - rode 32.7 Kilometers for a duration of 1:17:20 (4 x 8 Zone 4 Intervals)
April 18 - rode 50.58 Kilometers for a duration of 2:25:52
April 26 - rode 15.6 Kilometers for a duration of 1:05:00
April 27 - rode 40.7 Kilometers for a duration of 2:05:05

April Totals: 418.70 Kilometers - 22:21:03 hours

Training and riding in Deutschland continues...

The Wind Returns

4/02 - 23.3 Miles
4/04 - 35.2 Miles
4/05 - 35.2 Miles
4/07 - 25.2 Miles
4/09 - 11.1 and 10.7 Miles
4/11 - 40.1 Miles
4/12 - 40.2 Miles
4/14 - 16.0 Miles
4/15 - 20.0 Miles
4/16 - 23.8 Miles
4/17 - 21.1 Miles
4/18 - 41.3 Miles
4/19 - 28.6 Miles
4/20 - 21.2 Miles
4/21 - 23.8 Miles
4/22 - 10.7 Miles
4/23 - 23.8 Miles
4/24 - 15.9 Miles
4/25 - 46.0 Miles
4/26 - 37.6 Miles
4/27 - 18.5 Miles

Total - 569.3 Miles
Target - 450 Miles

4/8 - 12 miles, 46 min
4/10 - 12 miles, 45 min
4/12 - 12.3 miles, 45 min
4/15 - 28.9 miles, 1 hour 51 min
4/17 - 3.8 miles, 16 min
4/19 - 19.9 miles, 1hour 22 min
4/22 - 12 miles, 44 min
4/24 - 24 miles, 1 hour, 28 min
4/27 - 31.55 miles, 1 hour, 59 min

Nice Day for an evening Ride

4/02 - 23.3 Miles
4/04 - 35.2 Miles
4/05 - 35.2 Miles
4/07 - 25.2 Miles
4/09 - 11.1 and 10.7 Miles
4/11 - 40.1 Miles
4/12 - 40.2 Miles
4/14 - 16.0 Miles
4/15 - 20.0 Miles
4/16 - 23.8 Miles
4/17 - 21.1 Miles
4/18 - 41.3 Miles
4/19 - 28.6 Miles
4/20 - 21.2 Miles
4/21 - 23.8 Miles
4/22 - 10.7 Miles
4/23 - 23.8 Miles
4/24 - 15.9 Miles
4/25 - 46.0 Miles
4/26 - 37.6 Miles
4/27 - 18.5 Miles

Total - 592.9 Miles
Target - 450 Miles

4/01 - 1hr spin - 16 miles
4/02 - 1.25hr spin - 20 miles
4/03 - 16 miles @16.3mph 700' climbing --- First outside ride of the year!
4/05 - 32 miles @15.7mph 1,500' climbing --- Took way more effort then it should have. Have a lot further to get back in shape then i thought.
4/06 - 16 miles @17mph 700' climbing --- felt a bit better, upgraded to between ok/tired at start of ride instead of tired/week.
4/07 - 30min spin - 8miles
4/08 - 1hr spin - 16miles
4/09 - 45min spin - 12 miles
4/13 - 16 miles @17.5mph with 700' climbing. Felt okay/normal at start of ride.
4/14 - 16 miles @17mph with 700' climbing. Had some carbs (powerbar gel) for first time in a month - felt 'normal' at start of ride and after a 2nd gel energetic (first time in a month) by the end!
4/16 - 16 miles @17.2mph with 700' climbing - 80% effort and no carbs. Finally felt 'normal' so Keto might work for me after all. Going to do a longer (2hr) ride this weekend to test my 'anti-bonk' diet.
4/18 - 22 miles @19.7mph with 700' - Kept up with the 'A' riders for the first 27 min. 45min break between rides for a snack then went on 2nd ride of the morning.
4/18 - 44.5 miles @16.9mph with 2,200' - Left with middle group (16-16.5 av) but dropped them. Regrouped at top of first big hill and was caught by slow group. Still not sure what happened to the rest of the middle group (did they get passed by the slow group???). Did both rides with no carbs and 2nd ride with only 150 calories worth of nuts. (testing 'anti-bonk' keto diet). Was low energy for last hour but did better then I expected.
4/19 - 44 miles @16mph w/ 2,550' climbing. Tired from Saturday's rides but first weekend with good weather so made the most of it!
4/21 - 20 miles @15.5 w/ 800'- back to no energy again
4/25 - 94 miles @16.5mph w/ 4,600' climbing. After 6 weeks I gave up on a Keto diet and back on carbs again!
4/28 - 31 miles @18.9mph w/ 1,400' climbing. Speed training - 100% effort - with great success!

April biking miles: 367.5
April goal: 300 miles

April spinning miles: 72
April climbing: 17,250'

Another Great Day for a ride. This may be the total for april, forecast for tomorrow is T storms and then more rain. & Friday may be the same. <sigh>

4/02 - 23.3 Miles
4/04 - 35.2 Miles
4/05 - 35.2 Miles
4/07 - 25.2 Miles
4/09 - 11.1 and 10.7 Miles
4/11 - 40.1 Miles
4/12 - 40.2 Miles
4/14 - 16.0 Miles
4/15 - 20.0 Miles
4/16 - 23.8 Miles
4/17 - 21.1 Miles
4/18 - 41.3 Miles
4/19 - 28.6 Miles
4/20 - 21.2 Miles
4/21 - 23.8 Miles
4/22 - 10.7 Miles
4/23 - 23.8 Miles
4/24 - 15.9 Miles
4/25 - 46.0 Miles
4/26 - 37.6 Miles
4/27 - 18.5 Miles
4/28 - 23.6 Miles

Total - 616.5 Miles
Target - 450 Miles

pril 1 st 14.37 HR 139 Chest shoulders triceps
april 2nd 15.26 HR 141
april 3rd 19.56 HR 126 Legs calves abs
april 4th 13.54 HR 129
april 5th 14.49 HR 134 Back Biceps
april 6th 14.18 HR 131
april 7th 15.33 HR 129 Chest shoulders triceps
april 8th 16.38 HR 124 Legs and calves
april 9th 6.02 HR 134 Back Biceps-rough day on the bike today body just stopped-
Planned Rest day for April 10th
April 10th I couldn't not workout I'm so addicted light 30 minutes 8.77 miles HR120ish
April 11 Took a day off Needed it!!--Chest shoulders Triceps
April 12th 17.15 HR133 Dead lifts,squats leg ext Pull ups
April 13th Walked dogs 1 hour - push ups and abs
April 14th 15.32 HR 141 It was a great ride added C4 pre workout
April 15th 14.61 HR??? Chest shoulders triceps
April 16th 15.19 HR121
April 17th 14.17 HR141 Back biceps
Day off
April 19th 16.17 HR128 Legs calves abs
April 20th 9.14 HR 130 Chest shoulders Triceps
April 21st 15.03 HR 117
April 22nd 16.72 HR 129 Back Biceps abs
April 23rd 15.77 HR112 Legs abs
April 24th 11.26 HR131 Chest shoulders Triceps
April 25th 15.47 HR 124 Squats- Push ups another 17.03 HR 138
April 26th 16.31 HR 138 Squats pushups another 17.36 miles HR 134
April 27th Off Weights Back Biceps abs
April 28th 15.76 HR132
April 29th 17.06 HR131 Chest shoulders Tri's another ride16.34 HR125

413.76 miles goal was 400 miles with one day to go:) Very happy great thread idea!!

tess453 wrote: »

Hi All

After some cycling advice please! Last year I completed a multi-sport challenge (26m cycle, 8 mile hike, 3 mile canoe) but I trained hard for over 5 months.

My friend has convinced me to sign up for a 50m charity cycle on 5th July and am now worried about the best way to train in just over 2 months! The route is pretty flat and has few climbs so will be a test of distance.

Can anyone recommend a training plan to gradually build up distance over the next 9 weeks?

Thanks!

Well, how many miles are you doing regularly at this time? And how many days per week are you able to ride?

If you can do 2 days per week plus one weekend day, do like
Week 1
10 miles on tues and Thursday and 15 on sat
Week 2
do 10 on tues
15 on Thursday and
15 on sat
Week 3
15 miles for your 2 weekday rides and 20
On the sat ride
Week 4
15/15 and 20 again
Week 5
10/15/30
Week 6
15/20/30
Week 7
15/15/40
Week 8
15/20/40
Week 9
15/15/50

That's just a basic idea of how you can gradually and easily up your mileage if you don't ride much now

If you are already riding 20 - 30 miles then you just need to be consistent during the week and add 5 miles to your total each weekend

jillyian wrote: »

Well, how many miles are you doing regularly at this time? And how many days per week are you able to ride?

If you can do 2 days per week plus one weekend day, do like
Week 1
10 miles on tues and Thursday and 15 on sat
Week 2
do 10 on tues
15 on Thursday and
15 on sat
Week 3
15 miles for your 2 weekday rides and 20
On the sat ride
Week 4
15/15 and 20 again
Week 5
10/15/30
Week 6
15/20/30
Week 7
15/15/40
Week 8
15/20/40
Week 9
15/15/50

That's just a basic idea of how you can gradually and easily up your mileage if you don't ride much now

If you are already riding 20 - 30 miles then you just need to be consistent during the week and add 5 miles to your total each weekend

Thanks, that's a really clear way to break it down

I can comfortably do 10-15miles but haven't been cycling regularly for a while (as have been doing workouts/spin).

I think 2 rides in the week and 1 at the weekend is doable and i'll have to see how it goes. My goal is to complete it, so if it takes me all day so be it!

April 1 st 14.37 HR 139 Chest shoulders triceps
april 2nd 15.26 HR 141
april 3rd 19.56 HR 126 Legs calves abs
april 4th 13.54 HR 129
april 5th 14.49 HR 134 Back Biceps
april 6th 14.18 HR 131
april 7th 15.33 HR 129 Chest shoulders triceps
april 8th 16.38 HR 124 Legs and calves
april 9th 6.02 HR 134 Back Biceps-rough day on the bike today body just stopped-
Planned Rest day for April 10th
April 10th I couldn't not workout I'm so addicted light 30 minutes 8.77 miles HR120ish
April 11 Took a day off Needed it!!--Chest shoulders Triceps
April 12th 17.15 HR133 Dead lifts,squats leg ext Pull ups
April 13th Walked dogs 1 hour - push ups and abs
April 14th 15.32 HR 141 It was a great ride added C4 pre workout
April 15th 14.61 HR??? Chest shoulders triceps
April 16th 15.19 HR121
April 17th 14.17 HR141 Back biceps
Day off
April 19th 16.17 HR128 Legs calves abs
April 20th 9.14 HR 130 Chest shoulders Triceps
April 21st 15.03 HR 117
April 22nd 16.72 HR 129 Back Biceps abs
April 23rd 15.77 HR112 Legs abs
April 24th 11.26 HR131 Chest shoulders Triceps
April 25th 15.47 HR 124 Squats- Push ups another 17.03 HR 138
April 26th 16.31 HR 138 Squats pushups another 17.36 miles HR 134
April 27th Off Weights Back Biceps abs
April 28th 15.76 HR132
April 29th 17.06 HR131 Chest shoulders Tri's another ride16.34 HR125
April 30th 16.17 HR 128 Legs, calves abs Pull ups

4-29-15 413.76 miles goal was 400 miles with one day to go:) Very happy great thread idea!!

4-30-15 Total 429.93 End of Month