Two Days Spin Bike

12 / 3 / 2012 16 min. Spin Bike, pulse rate to 140 (85%) in the mid (10 min. mark) workout.

12 / 4 / 2012 17 min. Spin Bike, pulse to 145 (standing) in the mid (10 min. mark) ride.

Weight in the evening was hitting 237 -- Jeez! But fat percentage was saying 27%. Could be a lot of water. I don't have a lot of energy for this stuff.

Just Run / Bike / Swim Astoria

Just Run / Bike / Swim Astoria

http://www.facebook.com/groups/justrunbikeswimastoria/?ref=ts&fref=ts

This is a FaceBook page, for just what it says. For the most part it's cross training for triathlon, but not formally rigorous. I joined to reinforce some fitness goals.

That said, last night (12/2/12) I did 15 min. on the spin bike. It's raining and nasty outside. Pulse rate started at about 100 bpm, 5 min. to 120 bpm, 5 min. to 10 min. pushing to 130, 135, 140, and then 10 min. to 15 min. back down to 125 bpm.

8 oz. skim milk, protein (whey) powder.

Weight has been running in the 230 lb. realm, 31% fat. (Damn it!)

If MHR = 220 minus age, then my Max Heart Rate should be about 154. (I'm skeptical. I think I can go faster.)

90% --> 140 bpm

80% --> 124 bpm

76% --> 120 bpm

70% --> 110 bpm

I'm inclined to think these rates/percentages are on the low side, that 90% capacity is more like about 145 / 150 bpm -- MHR = about 165.

START HERE

Heading out to purchase clipless pedals for the spin bike. Set up the equipment for riding in front of the TV, HR monitor, hydration, etc.

Let's make Halloween a target recovery date.

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ADDENDUM --

Purchased M-520 Shimano SPD pedals. $75 -- For the Schwinn Evolution spin bike.

Set the release on the clips to 10 detentes over the bottom end stop.

Now I have SPD clipless for the road bikes, and the same shoes work for the spin bike. These shoes, size 46, fit my feet. My previous shoes were size 44, and a bit tight these days. Mounted my Schwinn 564 stock road bike saddle in place of the padded stock saddle, better ergonomics. Rotated the seat bracket on the post 180 degrees forward so that the fore/aft adjustments put the seat were it needs to be over the bottom bracket.

Moved stored items out of the garage, back into the tack room. Moved the spin bike into the front room. Set up the HRM, and then 15 min. riding:

11/4/2012 -- 6 PM

Take 5 min to warm up to 120 bpm. Then 5 min. riding about 130 bpm, 5 min. cool down back to 120 bpm.

Protein shake: 8 oz skim milk, strawberry, banana, yogurt, whey protein.

Then again this AM:

11/5/2012 -- 10 AM

5 min. to 120 bpm, 5 min. to 10 min / 13 min. 130 to 141 peak. Recover to 120 at 15 min.

Protein shake.

Weight: 227.8 28%
BP -- 129/76 89 bpm post ride.

Peter Johnson

Peter Johnson, AM w/ poles. 2 miles, 30 min. 226 lbs. 30% Feeling tired may be the side-effect of Lisinopril. Nine walks in a month. At least we're keeping at it, even if we don't particularly feel like it. Today my back is stiff.

PJ --

Peter Johnson, 30 min. 2 miles. 227# 27% -- Quinoa seems to elevate the Bg, 166 at one point, and feeling the effects.

PJ -- Battling Sx

Sx is med jargon for "side effects." 30 min, 2 mile Peter Johnson, w/ the poles. I've been feeling lousy. We're getting accustomed to new meds (Lisinopril).

Waterfront --

Maybe 2 miles, about 30 / 40 min. I feel like shit.