Training regimen

Hi everybody.

It's been some time since I posted on my blog. I know people like Lily, Dav, Shan check my blog regularly. To you I say thank you even though I have not posted anything recently.

I'm not as open as Shan so in order not to tread on other people's toes, I can't be too vocal. There's so much inequality in this world that if I start whining about everything, I would be really spent! ha..ha... If you guys want to know who Shan is, check out her blog www.polarbearshan.blogspot.com . Her language is very colourful and it's one of my favourite blogs. So, mind the language and check out her blog. I've never met her before but I do post in her blog from time to time. She calls me the Whiskey Dude! I don't drink whiskey at all so it must be my ham radio call sign.

By the way, as I'm drafting this, I'm listening to the soundtrack Flashdance. It's got hits like What a Feeeling by Irene Cara, Maniac by Michael Sembello, Helen St. John - the love theme from Flashdance and many others. Refreshing................... it's always nice to hear old songs that I used to hear in my younger days. Now, if only I still had my Tannoy floor stander speakers, Audiolab amplifier and my JVC CD player hifi system....................(the house would rock!) Now, I mainly listen to music on my Dell laptop. I've got a Denon integrated CD player in the family hall upstairs but I hardly listen to it as I hardly sit there even though I have wireless network (wi-fi) at home. I like to spend my time in my study room downstairs.

I've started keeping records my my rides again after stopping in March 2005. I stopped as my Vetta cycling computer does not have infrared (IR) to beam the data to my laptop. I'm now doing about 80 to 100 kms per week and my average heart rate is 135-144 beats per minute (bpm) and my maximum HR is about 170 bpm on the hill climbs.

I'm mostly in the aerobic zone which is 65% - 85% of max HR. I need to improve my pedaling stroke (push/pull technique) and improve my cadence. I'm comfortable at 80 revolutions per minute (rpm) and I want to be comfortable at about 85-90 rpm cadence in order to raise myaverage speed using higher gears.

My cyclo-computer is a handlebar mounted Vetta V100HR which has on top of the normal speed, average speed, ride time, total time has also additional functions like heart rate monitor, cadence. In order to get the hear rate reading I have to wear a chest strap device. I call it my BRA (battle ready armour)! You wear the BRA just below your nipples! ha..ha..... The term 'battle ready armour' came from one of the cartoons that my kids love to watch!

I want to lose some weight this year but I still continue to take supper and smoke ciggies. I need to lose about 5 kgs for health reasons and also to make me a fitter cyclist.

BTW, I'm now listening to Chicago, one of my all time favourites. Fantastic music....especially the song "Hard To Say I'm Sorry".

I've increased the intensity of my rides, by pushing myself a little more harder and trying to break the pain barrier at the anaerobic zone which is 85% of max heart rate and higher where lactic acid buils up in the muscles. No pain no gain!

I have also increased the distance of my rides now that the weather seems much more favourable to us cyclists. My personal target is 100 kms per week over Tuesday and Thursday evenings (group rides) and weekend (Sat or Sun) individual solo ride.

I woke up at 0600 hrs this morning and took a slow ride to Likas Square to meet Dr. Fiona Lim a triathlon athlete. She's a superb athlete and excels in running, cycling and swimming. Super fit and also super healthy! We went for a 40km ride and she left me trailing when she put on a burst of speed at the straights and she also blew me on the hill climbs! ha..ha... Hopefully by riding with her more often, I can force myself with the pain barrier to keep pace with her and improve my stamina.

And lastly, I've been reading a lot on cycling books. Finished Lance Armstrong, seven times Tour de France champion book, It's Not About the Bike, My Journey Back to Life how he over came testicular cancer and survived. The other book is 23 Days In July by John Wilcockson. I'm currently reading The Ultimate Ride by Chris Carmichael and Lance Armstrong Performance Program:Seven Weeks to the Perfect Ride. Thanks to Fiona for graciously borrowing the books.

So, that's it. A long post...................Cheerio and have a great Sunday.

73's and I'll be signing off here.