Wheels of Happiness
Rizal Philippines
August 21, 2016
Today, I am supposed to join the group of Armin Zapanta ride to Tagaytay, But he called it off because of the rains. They will to to San Mateo instead. But I did not join.
Yesterday, I rode up to SCH via gate 2. That is a hard and steep climb. I shifted to 24 of the chain ring x 28. I accomplished the ride without much difficulty.
Today I rode to Morong. These were the hard stuff I did today.
1. I rode with Sec Noe and did some intervals while biking with him. I waited for him at the summit near Montevideo, and then Callahan. He said he could not keep up.
2. Gerry Y passed me at boundary of Morong and Cardona and I chased and passed him before reaching the municipal hall of Morong.
3. I rode up diversion with 42 x 32 gear. (I rode the SAVA titanium) I thought that I had the 32 2nd chainring
4. Two fixie young riders passed me at Calumpang but I was able to chase and pass them near URS. So I was perspiring profusely after this mini race.
I guess these stuff make me a fitter and stronger rider.
Showing posts with label interval training. Show all posts
Showing posts with label interval training. Show all posts
Sunday, August 21, 2016
Thursday, July 14, 2016
Interval training today using a Road Bike
Wheels of Happiness
Rizal Philippines
July 14, 2016
I biked today to Morong using a road bike, the Bianchi up to Morong. I did at least 8 interval. Sprints of at least 15 to 20 seconds, some of them going uphill.
I did not stop at Morong (until Emmas Resto only) and continued going home. I passed at Cardona diversion. I used initially 39 x 28 but since I was recovering from Tagaytay City long ride, I used 39 x 32. It was great It was easy hill climb. I was happy with today's practice ride. Going faster and stronger.
Rizal Philippines
July 14, 2016
I biked today to Morong using a road bike, the Bianchi up to Morong. I did at least 8 interval. Sprints of at least 15 to 20 seconds, some of them going uphill.
I did not stop at Morong (until Emmas Resto only) and continued going home. I passed at Cardona diversion. I used initially 39 x 28 but since I was recovering from Tagaytay City long ride, I used 39 x 32. It was great It was easy hill climb. I was happy with today's practice ride. Going faster and stronger.
Saturday, September 26, 2015
Pablos (Tsinelas) advice on Interval training is very demanding - on nutrition and rest
Wheels of Happiness
Rizal Philippines
September 26, 2015
I have tried twice the advice of Pablo (Tsinelas) Zarate, the MTB rider who can do 40 kph last Tuesday and today. I did Antipolo and Cardona diversion last Tuesday. I did the interval at: Tower Hills, last ascend to Antipolo before the capitol, 2x near Robinson and before descent to Teresa, before San Guillermo, and after San Guillermo. No interval at Diversion in Cardona all grant. Oh yes I did once before the descent.. So 7 interval in all.
Today I rode to Pililla. The intervals were done past the Convention Center, going up Mambog, going up Callahan, going up Namay, going up Baras Tanay boundary, one before KM 53, KM 55, KM 57 KM 58 (slightly uphill before the Biak na Bato) and final sprint before Pisong Kape. 9 intervals in all.
My experience with interval training
1. I need to nap in the afternoon for at least 3 hours;
2. I need to eat more and more frequently;
3. My blood sugar is more likely to drop;
4. My thighs, abs, and butt muscle ache;
5. Biking now feel much easier and effortless
6 I feel more confident with my riding
My experience with the low gears (11 to 36) is that I am trained to pedal faster (spinning) and I recover faster, I can pedal harder for longer distances and period of time. I get stronger with my current bike (with triplet) and super lo lo gears. I love it.
I overtook 4 batches of riders on the way to Pililla, and I reached Pililla in exactly one hour.
On the way home, I caught up with rider with UE jersey. I had 32 x 17 gear (low gear) spinning he had 34 x 17.
I get stronger with this bike. No wonder the MTBs ride harder, faster and stronger.
However, SAFETY MUST BE OBSERVED IN INTERVAL TRAINING:
1. Practice where there is no traffic or risks from vehicles or pedestrians
2. Be wary of other riders. Homer of Siniloan told me this at Pililla that he crashed while training somebody on interval training
Rizal Philippines
September 26, 2015
I have tried twice the advice of Pablo (Tsinelas) Zarate, the MTB rider who can do 40 kph last Tuesday and today. I did Antipolo and Cardona diversion last Tuesday. I did the interval at: Tower Hills, last ascend to Antipolo before the capitol, 2x near Robinson and before descent to Teresa, before San Guillermo, and after San Guillermo. No interval at Diversion in Cardona all grant. Oh yes I did once before the descent.. So 7 interval in all.
Today I rode to Pililla. The intervals were done past the Convention Center, going up Mambog, going up Callahan, going up Namay, going up Baras Tanay boundary, one before KM 53, KM 55, KM 57 KM 58 (slightly uphill before the Biak na Bato) and final sprint before Pisong Kape. 9 intervals in all.
My experience with interval training
1. I need to nap in the afternoon for at least 3 hours;
2. I need to eat more and more frequently;
3. My blood sugar is more likely to drop;
4. My thighs, abs, and butt muscle ache;
5. Biking now feel much easier and effortless
6 I feel more confident with my riding
My experience with the low gears (11 to 36) is that I am trained to pedal faster (spinning) and I recover faster, I can pedal harder for longer distances and period of time. I get stronger with my current bike (with triplet) and super lo lo gears. I love it.
I overtook 4 batches of riders on the way to Pililla, and I reached Pililla in exactly one hour.
On the way home, I caught up with rider with UE jersey. I had 32 x 17 gear (low gear) spinning he had 34 x 17.
I get stronger with this bike. No wonder the MTBs ride harder, faster and stronger.
However, SAFETY MUST BE OBSERVED IN INTERVAL TRAINING:
1. Practice where there is no traffic or risks from vehicles or pedestrians
2. Be wary of other riders. Homer of Siniloan told me this at Pililla that he crashed while training somebody on interval training
Tuesday, January 29, 2013
Valuable lessons learned from the 5th Baguio bike ride
Biking and health
Angono, Rizal | January 29, 2013
Our goal is ride better. Same mistakes can not be repeated. The two days ride were tough: the first day was bike marathon 200 km. and many rode it fast. Worse, the middle part was windy (Angeles city to Urdaneta) and it was during the hottest part of the day. The second day was tough too: it is nearly a l00 km, and the roads at Sison was tough. Unlike the first day were there not too many vehicles, the speeding buses were whizzing by at that time of the day. Worse, the concreting of Kennon seemed to have made some climbs stiff and steeper.
Here are some lessons and advice:
l. Maintain a foundation mile of at least 60 km per week;
2. Those who seem to be huge must reduce to say their ideal body weight: l00 lbs for the first 5 ft of ht + 5-7 lbs for every inch. You can do this by: eating fruits and vegetables, planking and crunch exercise to remove the flabs. I have made a number of posts on weight reduction. You can search the web for the tips and there are many.
3. For this ride, if you bring a heavy bike, you are handicapped. Even if you bring an MtB, be sure it is light. You cant ride the peloton with the road bikers otherwise you will cramp or bonk out. Those who were at the peloton wore light bikes.
4. Practice riding at the hottest time of the day: 11 am to 3 pm.
5. Save the best for the last. For the Baguio climb, the Urdaneta to Rosario should have been ran at moderate speed; same for Rosario to Black Mountain. The best effort should be made from Black Mountain to Kennon view deck. If you did not, then you will be distressed.
Ride your usual pace as you have practiced. Do not race with the leaders who trained differently from you
6. Get plenty of sleep before the ride.
7. Hydrate and get energy food periodically say every hour or 50 km. Otherwise, you run into calorie deficit or dehydrate - you hit the wall, you bonk.
8. In your ride, practice interval high intensity training: shorten rest periods between intervals, and put the hardest effort in the second part when you are running out of speed and strength. The interval should not be more than l minute. Try it and you will be stronger (take it from Joel Javier)
Try to consider these tips
Angono, Rizal | January 29, 2013
Our goal is ride better. Same mistakes can not be repeated. The two days ride were tough: the first day was bike marathon 200 km. and many rode it fast. Worse, the middle part was windy (Angeles city to Urdaneta) and it was during the hottest part of the day. The second day was tough too: it is nearly a l00 km, and the roads at Sison was tough. Unlike the first day were there not too many vehicles, the speeding buses were whizzing by at that time of the day. Worse, the concreting of Kennon seemed to have made some climbs stiff and steeper.
Here are some lessons and advice:
l. Maintain a foundation mile of at least 60 km per week;
2. Those who seem to be huge must reduce to say their ideal body weight: l00 lbs for the first 5 ft of ht + 5-7 lbs for every inch. You can do this by: eating fruits and vegetables, planking and crunch exercise to remove the flabs. I have made a number of posts on weight reduction. You can search the web for the tips and there are many.
3. For this ride, if you bring a heavy bike, you are handicapped. Even if you bring an MtB, be sure it is light. You cant ride the peloton with the road bikers otherwise you will cramp or bonk out. Those who were at the peloton wore light bikes.
4. Practice riding at the hottest time of the day: 11 am to 3 pm.
5. Save the best for the last. For the Baguio climb, the Urdaneta to Rosario should have been ran at moderate speed; same for Rosario to Black Mountain. The best effort should be made from Black Mountain to Kennon view deck. If you did not, then you will be distressed.
Ride your usual pace as you have practiced. Do not race with the leaders who trained differently from you
6. Get plenty of sleep before the ride.
7. Hydrate and get energy food periodically say every hour or 50 km. Otherwise, you run into calorie deficit or dehydrate - you hit the wall, you bonk.
8. In your ride, practice interval high intensity training: shorten rest periods between intervals, and put the hardest effort in the second part when you are running out of speed and strength. The interval should not be more than l minute. Try it and you will be stronger (take it from Joel Javier)
Try to consider these tips
Monday, October 1, 2012
My bike ride yesterday, September 30 2012
Biking and health
I had an appointment yesterday, supposedly at McDo Taytay therefore, I limited my ride yesterday near the CME, floodway. I therefore made my ride short, and fast and furious.
Somewhere in the blog: www.cheapcures.blogspot.com the best way for fat loss, aside from having a higher leptin level (that metabolises fat) is to have high intensity exercise (not longer ones) as interval training or sprint to: raise basal metabolic rate (bmr) - you make your body a fat burning furnace, and burn fats at once.
I also mentioned this in my previous post: become fit by exercising less this strategy.
That is what I did; I ran at 20 to 22 mph pace (32 to 35 kph). My ride was over by 7:15 (I started at 5: 45 and blazed the floodway.)
That left me tired and panting and with plenty of sore muscles in the abs, thighs and legs.
Last week, I did an Antipolo climb via Tikling and also did a fast and furious pace. About 30 mins from Angono, going up. I kept pace with one of the Taytay elite riders; was left at Beverly Hills though.
And I perspired till noon; and even when I took a nap.
Seems like a good exercise strategy
I had an appointment yesterday, supposedly at McDo Taytay therefore, I limited my ride yesterday near the CME, floodway. I therefore made my ride short, and fast and furious.
Somewhere in the blog: www.cheapcures.blogspot.com the best way for fat loss, aside from having a higher leptin level (that metabolises fat) is to have high intensity exercise (not longer ones) as interval training or sprint to: raise basal metabolic rate (bmr) - you make your body a fat burning furnace, and burn fats at once.
I also mentioned this in my previous post: become fit by exercising less this strategy.
That is what I did; I ran at 20 to 22 mph pace (32 to 35 kph). My ride was over by 7:15 (I started at 5: 45 and blazed the floodway.)
That left me tired and panting and with plenty of sore muscles in the abs, thighs and legs.
Last week, I did an Antipolo climb via Tikling and also did a fast and furious pace. About 30 mins from Angono, going up. I kept pace with one of the Taytay elite riders; was left at Beverly Hills though.
And I perspired till noon; and even when I took a nap.
Seems like a good exercise strategy
Friday, July 20, 2012
Sunday, March 25, 2012
I Biked Well Today
Bike and Save the Earth
Although this is just becoming once a week road work, I think I am getting stronger and better with: my abs exercises, and harder stationary interval training.
I did 22 (35km) mph on flat road and l5 mph on hills (24 kph) I can do it also at 53/l4. I can use harder heavier gear and I feel that they are lighter and my rpm increases.
Although this is just becoming once a week road work, I think I am getting stronger and better with: my abs exercises, and harder stationary interval training.
I did 22 (35km) mph on flat road and l5 mph on hills (24 kph) I can do it also at 53/l4. I can use harder heavier gear and I feel that they are lighter and my rpm increases.
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