Spin Bike & A Movie
I got in a little more cardio and watched the movie No Way Out.
Logbook Activity
- Type: Cycle
- Date: 06/25/2008
- Time: 17:45:00
- Total Time: 1:00:00.00
- Average Heart rate: 129
- Max Heart rate: 140
- Calories: 512
June 25th, 2008
by Lisa Sabin
June 3rd, 2008
by Lisa SabinSpin Bike
Rode the spin bike and watched a little TV. I’ve put a few pounds on since my marathon, I think it’s due to less activity. I haven’t been running long and burning the calories.
Logbook Activity
- Type: Cycle
- Date: 06/03/2008
- Total Time: 00:30:00.00
- Calories: 200
June 1st, 2008
by Lisa SabinSpin Bike
I love on demand T.V. I don’t get the chance to watch much television during the week. It seems like I’m always missing the interesting shows because I can’t stay up late etc. My clients have been telling me about Dr. Oz and Dr. Roizen on Oprah. I found that Discovery Channel has a diet and health section. Today I tuned in and watched several little 5-7 minute programs about cholesterol, smart choices, and diet tips. Good information.
Logbook Activity
- Type: Cycle
- Date: 06/01/2008
- Time: 08:30:00
- Total Time: 00:01:30.00
- Average Heart rate: 124
- Max Heart rate: 141
- Calories: 502
May 24th, 2008
by Lisa SabinSpin Bike
I got in a quick work out this morning. My parents are in town celebrating their 50th anniversary. It’s been non-stop indulging in food and drink. I got get the work outs in to maintain my sanity and my waistline!
Logbook Activity
- Type: Cycle
- Date: 05/24/2008
- Total Time: 00:30:00.00
May 17th, 2008
by Lisa SabinSpin Bike and A Movie
I watched Juno while I was riding the exercise bike this morning. Great movie, by the way. It’s going to be a hot day today. I’ve been busy driving kids everywhere these last couple of days. I’m going to meet my friend Susan for shopping and lunch. I need some time for myself.
Logbook Activity
- Type: Cycle
- Date: 05/17/2008
- Time: 07:00:00
- Total Time: 00:50:00.00
- Average Heart rate: 132
- Max Heart rate: 141
- Calories: 308
Logbook Activity
- Type: Cycle
- Date: 05/17/2008
- Time: 07:00:00
- Total Time: 00:50:00.00
- Average Heart rate: 132
- Max Heart rate: 141
- Calories: 308
Logbook Activity
- Type: Cycle
- Date: 05/17/2008
- Time: 07:00:00
- Total Time: 00:50:00.00
- Average Heart rate: 132
- Max Heart rate: 141
- Calories: 308
May 7th, 2008
by Lisa SabinSpin Bike With Nikki
I did a little bit of cycling with one of my clients today. The pace was easy. I’m looking forward to getting back on the bike. Next week I plan to cycle more, add the elliptical trainer and weights. 
Logbook Activity
- Type: Cycle
- Date: 05/07/2008
- Total Time: 00:20:00.00
November 18th, 2007
by Lisa SabinCycle/Strength
Logbook Activity
- Type: Cycle
- Date: 11/18/2007
- Time: 03:00:00
- Total Time: 00:40:00.00
- Calories: 250
August 31st, 2007
by Lisa SabinSimonds Juanita Brier Course
What a funky day. This morning it was really nice, now the clouds have rolled in and its raining. I’m glad that I was able to get out and get a ride in before the rain started.
I rode from my house down to Kenmore, up Simonds Rd, up and over Juanita Dr and back up through Brier. I wanted to get some hills in to prepare for the Kirkland Triathlon coming up in a couple of weeks. The bike course is pretty hilly, but nothing compared to what I did today. I’m feeling strong on the bike and running is coming along. I would like to do a full brick, including 800 m swim, 12 mile bike and 5K run. Hopefully, I will be able to squeeze it in.
Logbook Activity
- Type: Cycle
- Date: 08/31/2007
- Time: 10:45:00
- Total Time: 1:33:10.00
- Average Heart rate: 138
- Max Heart rate: 160
- Calories: 601
- Distance: 21.7 miles
- Average Speed: 13.97 mph
- Max Speed: 38.4 mph
- Ascent: 1440 ft
- Average Cadence: 75
- Max Cadence: 124
August 17th, 2007
by Lisa SabinBuilding Fitness On The Bike
Train moderately
Building fitness on the bike means that an adequate base period must be established. Many cyclists get excited and push ahead to do anerobic workouts before they have established a strong aerobic base. The aerobic base lays the foundation for endurance, force and speed skills. Adaptations to aerobic conditioning include, increased ability to tolerate lactate. The body produces less lactate as an individual becomes more endurance trained. The heart and lungs become more efficient at delivering oxygen to the working muscles. Stroke volume increases. More blood flows to the working muscles with each beat of the heart.
Train Consistently
A training effect occurs when the body is put under stress, then recovers from that stress. This is called “Overload Principle” Applying intensity, duration or frequency of exercise to which the body is not accustomed will cause an adaptation. The body recovers from the work out and the next work out is a little easier. Continuing to challenge the body with increased efforts builds fitness gradually.
Rest
Making sure there is adequate rest time is just as important as work out time. Training at higher intensities should only be done 1-2 times per week. The majority of training time should be spent doing moderate aerobic work outs.
Develop A Plan
Periodization is important. Athletes cannot expect to be at top form all the time. The season can be broken down into macrocycles, which include: preparation, base 1, base 2, build 1, build 2, peak period, race period and transition.
Sources:
- The Cyclists Training Bible, by Joe Friel
- Training Bible 2, by Joe Friel
August 12th, 2007
by Lisa SabinBack On The Bike
I have recovered from last Thursday’s bike crash. I rode from my house down to the Burke Gilman trail, out to Woodinville and back. I averaged 17.1 mph until I hit the hill coming back home. This dropped my average to 15.8 mph. I was hoping to hit 16 mph. Oh well.
I need to get in at least 2 rides per week to prepare for my triathlon on September 16th. It’s taking a lot of motivation and dedication. I guess that’s why I signed up for a race, to make myself train. I have done this triathlon every year since it started, so I don’t want to miss out this year.
I ran into Brad on the trail. He was running 26 miles. I felt like a slacker, only riding 20 miles. Then again my upcoming triathlon is a sprint distance, which takes about 1.5 hours vs. 10-15 hours for an Ironman! Go Brad!
Logbook Activity
- Type: Cycle
- Date: 08/12/2007
- Time: 15:00:00
- Total Time: 1:17:00.00
- Average Heart rate: 140
- Max Heart rate: 161
- Calories: 508
- Distance: 20.3 miles
- Average Speed: 15.82 mph
- Ascent: 680 ft
Although I got a late start, I’ve been a serious runner since 1994. I ran my first marathon in 1995 on my 30th Birthday. It’s been my goal to run the Boston Marathon since then. I missed qualifying by 12 minutes that year. I needed to run 3:40 and ran 3:52. Running in the most prestigious marathon, is the ultimate for most runners. The fact that you have to qualify, only fueled my competitive juices.
Over the next 9 years I ran 6 more marathons. I love running so much that I became a 
