Fitness Training News

Monday, January 26, 2009

Winter Bike To Work Day in Boulder Colorado

We actually can get up early. Thanks to Ellen from Cateye. Yup, rode down to Boulder last Wednesday and actually got a photo of the Sunrise-just to prove we got up and rode to work. Early!

More proof.
Someone say "Donuts?"

# posted by Michelle Grainger @ 10:45 PM 0 Comments

More Snow and Really Cold Temps. Special K in the photo in her holiday coat. It's also really warm b/c it has fleece on one side and nylon on the other.

Man was it cold today. Seemed colder than yesterday. Still the Girls got in 2 hikes on Sunday and one quickie fast paced one today. Today it was only 7 degrees when we went out. Had two coat on each of the Girls and put "Mushers Cream" on their feet.

Have to say, today's hike was really beautiful. The clouds parted allowing just a little peak of blue sky. Really nice.

This photo was hike number two with Steveo and the Girls on Sunday. Had my favorite Grinch hat on. Almost as fu as the "Sherpa hat".

This was on hike number one for Sunday.

# posted by Michelle Grainger @ 10:20 PM 0 Comments

Wednesday, January 21, 2009

End of the day.

As soon as I got home from riding home from work, we were able to get in a great hour and a half hike with The Girls.

The ride home was awesome, as it usually is. Wind was not very bad today and the temp was in the upper 60s. Not bad for winter, huh?

I'm really getting in some good riding with the weather so warm. It's seems that I can get so much more from the commuting miles than I can from a trainer ride. But remember that its not as defined as a trainer workout. It depends upon wind, the climb, how tired my legs may be from the ride to work. I usually have just enough time to ride a TT to work. 30 min and hard. So, I don't do my "easy" recovery days on a commute. It's 600 feet of elevation gain to get ot work and it's 1600 home. Not exactly easy unless you go really really slow.

My "littel
commute to and from work. This is the canyon part.

Who do you think made these prints? They were rather large.

All different kinds of sites and things to look at on the ride up to the house.

So warm on the hike I had to srap my jacket around my waist and was able to hike in a thin t-shirt.

# posted by Michelle Grainger @ 10:36 PM 0 Comments

Great Riding, Great New Prez and Great Weather.

Sunday's ride was about s good as a winter ride can be. It's incredible. 60-something degrees and rising. OK, so a little windy but I'm not complaining. Wind doesn't bother me. Well, maybe a little but I love riding when I don't have to wear everything I own.

We (Stevo, me and Joanne) headed for the Fruit Loops. Not much ice left on the rads so no worries there. Saw a lot of riders out.

Headed out 66 past Paul (again) and had to say, hello. Still the wind was pretty mild.

It was getting so warm I had to ditch (store) my jacket, my overmits, my vest, and that was about all I could fit into my pockets. Good thing I didn't bring more clothes.

We have now named a new loop. There is the 5 mile "Small Box Loop", there is the "Large Box Loop" which is about 9 miles long (or extra, if you need more miles without going too far in any one direction), and then the is now the "Huge Box Loop". That loop adds in 13 miles and has great views of the mountains.
On the Huge Box Loop we encountered heavy winds. Kind of made us wonder why we went for the extra miles. So much wind out this direction there's the famous Leaning Barn. Guess if I headed out east, more often, I'd have known about this.

And there are the Famous Cheetos! Yahoo for orange dye number something!

# posted by Michelle Grainger @ 12:36 PM 0 Comments

Saturday, January 17, 2009

Never Seen Her Tail Wag So Much In One Weekend.

Saturday snowshoe in the Colorado mountains.

A weekend, is great if everyone around you is having the best time they can have. That was this weekend. I was happy, Stevo was happy, The Girls were happy, friends were happy-life is good. No-life is great most of the time. And that is what life is all about.

Started with a great commute home, a great afternoon hike, a snowshoe and dinner with Lucie's adorned, first mom.

Lucie first mom came over on Friday. Had not seen her in a long time and we knew Lucie would remember her. In fact Lucie has always had a very special bond with Melissa. Melisa would take Lucie home if we needed to go out of town. Melissa would take Lucie to shows and tay in hotels with her. Melissa would play with her, let her jump up on her, let her play with her daughter, let her have special treats, and even let her jump on the hotel beds. Yup, doesn't get too much happoier for a dog, then to have a "mom" that allows you all those fun things in life. And that, everyone, is what you rememebr in life. And Lucie remembered it all. She adores Melissa.

Not 100% it's OK to sit on the couch, yet.

Must be OK, I'm getting the attention.

Lucie's first time on the couch-at our house.
And then, the "keep away" game, that Lucie, herself, invented. She asked Melissa to play.

On Saturday, the weekend just kept getting better. We went on a snowshoe, last minute with more of The Girl's favorite people. Sally and Bob. Oh the fun!

All dogs and people getting ready.

Great snow for most of the hike. Sally and Bob skied and The Girls ran.

Sally gets ready for the Birkie. (spelling???)

Self photo with Dr. Bob. Goofing around, of course.

Me, trying not to step on a dog.

Tired Girls in the back of the truck. # posted by Michelle Grainger @ 11:42 PM 0 Comments

The Best Kind Of Weekend

It was the best kind of weekend, starting with a great commute to and from work on Friday.

It was warm in the 50s and the views were just great. They are the same views i've looked at for about 18 years, and I never, ever, grow tired of them!

There's not much snow left and although we need more, I cannot complain about riding in the winter in one of the prettiest places in the country.

The rock formations looked great with the later afternoon sun on them and everything around me had a great stillness about it. It took about an hour to get home because I kept stopping to look around the take photos.

Got home with plenty of time to take the Girls into the woods for an hour hike. Enough time to get home and get ready for Lucie's favorite person in the world. Her first human mommy, Melissa. # posted by Michelle Grainger @ 11:29 PM 0 Comments

Thursday, January 15, 2009

Good workout this afternoon No photos. Just a great day!

Had a great wt training workout today. Finally getting back into good sessions on the gym. Today, listened to great techno while doing chest, back, and arm exercises.

I did: 3 sets of each exercise but the reps varied from 10-15.

Chest: Flat Bench BB Presses, DB Incline Chest Press, Cable Seated Incline Chest Flys, and Standing Cable Flys.

Back: Seated Lat Pulldowns, Seated Machine Rows, Standing Single Arm Rows (while standing on two Dyno Discs), Rear Delt Flys, Pull Ups (wide and narrow grip), and Back Extensions.

Arms: Balance BB Curls (on the large Dyno Disc), DB Bicep Curls, Standing Cable Curls, Tricep V-Ropes and Tricep Extensions (on the cable maching).

Oh yeah, and several different kinds of crunches and PFLATS exercises. # posted by Michelle Grainger @ 11:38 PM 0 Comments

Buff for all uses.

Went to Dr. Bob's to have some fun on his hiking trails. Sally out playing in the backcountry so we decided to keep Dr. Bob entertained.

Did a massive hike for the pooches. I think to our (only) 2.5 miles) Kayla ran about 8 miles.She disappeared a couple of times , much to my worrisome nature.

After the hike, we had Dr. Bob check out a mole on Lucie's belly. Should be nothing but now she's uncomfortable for any of us who know what it's like to go to the Dermatologist. So now we are trying to figure out ways to keep her from licking the little hole. The Buff idea didn't seem a very good option. Next, tried a t-shirt. She's embarrassed enough that there are no photos of her in Steve's t-shirt. Oh well, it's only foe a few days.

And... the Kayla Wiggins has a chipped molar. UUUHHHGGG! Off to the Dentist for her.

So, although it's tons of fun to have the Girls for all of the hikes, and cuddles and fun we have, it's hard when they are sick or have to make visits to the docs.

As for me, I'm good. Foot only hurts hiking in soft shoes, so I wear the hiking boots. All else is good and I'm looking froward to a good workout in the gym today. # posted by Michelle Grainger @ 11:21 AM 0 Comments

Monday, January 12, 2009

What a difference 24 hours makes

What a difference 24 hours can make.
Photo on the left is this morning with the Girls. Photo on the right is yesterday morning with the Girls. Where was this snow when the brave firemen needed it last week?

Rode 65 miles with Steve on Sunday. We rode a course backwards to meet up with our friends John and Catherine. They did an RMCC ride of 130 miles. They looked as fresh as Steve and I and we only did half of the ride. Still, it was are longest ride this year. We'll keep tacking on some miles each week.

We were very surprised to see as much snow as we got. The weather was called for snow in the mountains-they don't count us, at 7,000 feet, "the mountains". Yeah-we need it.

Also, gave me an opportunity to shovel which0yup, you guessed it, means a workout. Back, shoulders, pelvic floor, abs, and more. # posted by Michelle Grainger @ 3:15 PM 0 Comments

Friday, January 9, 2009

Winter snow but fires flare.

My Ebay Winter gift from Steve arrived today.

If you're having trouble getting into workouts in the winter months, well, new clothes and a good gym membership can help. I like dressing for fun when going out to run with the Girls. Running, playing and hiking are good ways to keep your energy up and smile on your face during the winter cold months.

Quite honestly I'd probably be on my trainer more if I didn't have Steve and the Girls to hike with. When I raced I needed to be on my trainer or doing outdoor rides at this time of the year. Now, I stay in shape by cross training. My mind stays focused on getting fit but I don't get too caught up in only riding my bike.And, well, I really think my leg strength issues get addressed more if I cross train.

Last weekend while Catherine was training with a 50 pound bike, getting ready for Iditibike, I hiked a nd ran with the Girls. Steve tagged along with us, too.

Its load of fun getting the Girls to learn new tricks. They'll always work for food.
It's also pretty easy to dress for winter. Anything you wear for cycling during cold months works great for cross training outings.

Hard to think two days prior to the snow it was 45 degrees and no snow on the ground. Scary thing is, yesterday Boulder some of the worst fires (very close to town) seen in years. We need more snow in the Frontrange.

# posted by Michelle Grainger @ 12:28 AM 0 Comments

Saturday, January 3, 2009

Naked Blobs to go with the Green Blobs.

Nice hike with Dr. Bob, his dogs and my Girls. Then he gave a lookie-look at Nina the cat. She's getting old and I wanted to make sure she's doing well. While he was taking her blood, while I held her, she peed on me and floor. So I just finished cleaning that up and the muddy prints from all of the dog playing.

Next, work on programs for a bit and then do a Yoga video. Gotta stay flexible and fit.

After that I think I'll go pop a Dale's Pale Ale. Yummy....... # posted by Michelle Grainger @ 4:27 PM 0 Comments

Friday, January 2, 2009

Oh ye wind of winds...... why I like thee so....

Man was it windy today, but... Steve and I were able to knock off another 50 something. Oh was I ever tired. It made for the 4th 50 something ride this week. Yeah, just before the cold is blowing in.
Let's see why wind is good. Well it...
1) Blows away smog and there can be a lot of it in winter around the Boulder area. I have asthma so I feel it when there's smog.
2) It blows you very fast in some directions.
3) If you drop a wrapper, you get to have lots of extra miles chasing after it.
4) You get morep owerful gluts and quads fighting it in all sorts of directions. And..
5) It makes calm days very very easy.

Did the Fruit Loops, again. I never get tired of them and when it's really windy, they keep you, sort of, out of the wind.

No takers on the ride other than Steve so off we went. After, of course, the girls got a hike. I know it must seem like out life revolves around the hikes-well, the do. Sort of. But happy dog is most certainly a good dog. Our dogs are good dogs.

Quite warm today. Got out the summer pants. Was 55 by the time we hikes and I think it hit 60 when we rode.

# posted by Michelle Grainger @ 11:57 PM 0 Comments

Thursday, January 1, 2009

Go To "Training Tips" for clothing choices for cold weather.

HOW TO DRESS FOR HIGH 30s-TO MID 40 DEGREE CYCLING, SKIING, HIKING, AND SNOWSHOE WEATHER.

I found all of these at the Performance Bike Shop web site. Bonus: I think all of them were on sale.

-Bra top-I wear whatever I grab out of the drawer.

-Base layer- Craft. I like Smartwool but you can't beat the fit of Craft.
http://www.performancebike.com/shop/profile.cfm?SKU=20961&subcategory_ID=1223

For more info go to my "Training Tips" on my web sites home page for ore info. # posted by Michelle Grainger @ 7:58 PM 0 Comments

Yahoo, 2009 is here and looking wonderful. Little windy but I'm not complaining! My friend Catherine was doing a century with the RMCC. http://www.rmccrides.com/. I asked her to call me with the route they were doing and she phoned at 7:50 this AM. "Yuppers", I said. "count me in to meet you all somewhere along the way".

So I hustled to Lyons (got there in 45 minutes) and met them at the Shamrock. Yup, they'd done 50 already.

Motorists may not like us on the road but man can we pack into a little market/gas station and buy a load of junk food and drinks.

I continued around Lyons with the group of about 20 and then headed back up 36 to Jay Road with them. Bit past there I peeled off and thanked them all for a great draft and talk fest. Just being polite, as I tagged on half way into their ride, and yes, I AM a member of RMCC.

From there I tooled around Boulder and decided to go say Happy New Year to my friend Alicia.

Bought some milk ( I like 1% or non fat) and eggs. Yummy, eggs and Salmon. Going to be a great post meal snack. Then a little hike with Steve and the Girls. Perfect workout day.

Another ride-a 45 miler under the belt. Pretty good HR for a casual ride. Did a HR 155-160/ PE of about 6-7 ( was afraid I'd be late) the whole way to Lyons. No idea on power as the PowerTap is on another wheel. Rest of the ride it bounced around between 130 and 155.

Yesterday's ride was a little easier with about an average HR of 140. I'll make tomorrow's ride a sub tempo ride, unless the wind is really bad. That's where a good indoor ride comes in handy this time of year-easy to keep numbers low-I also can see power/watts.

Happy New Year Everyone! # posted by Michelle Grainger @ 2:41 PM 0 Comments

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