Spring Has Sprung!

I think spring has finally arrived in the north east. Yay!

Kevin and I were able to go for our first spring mountain bike ride this morning. Actually, it was our first mountain bike ride together thus far this year. Better late than never.

Shedding layers after shredding dirt…Not used to high- 40 degree weather.


Kevin catchin’ some air on his $50 Ted Wojcik from 1990.


As they say, pictures speak a thousand words…





Indoor Trainer Workouts

Outdoor riding is not always possible–due to weather and sunlight (or any excuse people make for riding indoors). The original reason for purchasing my indoor trainer was sunlight (I wrote about it here). Since I now work day shifts, most of my riding is outside (weather permitting…Is it spring yet?) However, interval training is still done mostly inside where I can focus more on the actual intervals. I decided to simply compose a post of seven indoor training workouts I do, to help those of you who might wonder what to do when riding inside! Unless specified otherwise, all workouts are approx. 60 minutes.

WU= Warm up

MS= Main set

CD= Cool down

ES= Easy spin

RI: Rest interval

HC= High Cadence

BG= Big gear

Z= Heart rate zone

Long Intervals

WU: 10-15:00

MS: 2x (2x 8:00 as 5:00 Z2/3:00 Z3) take a 5:00 ES between sets

CD: 5-10:00

Long Intervals II

WU: 5-10:00

MS: 3x 10:00 as (5:00 Z2/5:00 Z3)

5:00 ES between each interval

CD: 5-10:00

High Cadence Pyramid

WU: 10-15:00

MS: 4 x :30>100rpm then  :30 ES

1/2/3/4/5:00/4/3/2/1   >100rpm

(Z 2+ – 3-) 2:00 RI between all intervals

CD: 5-10:00


WU: 10-15:00

MS: pick a gear to get your HR into upper Z2 and low Z3

6x 4:00 ( 2x 1:30 HC/ :00 BG) with 2:00 ES b/w the 4:00 sets

HC=100rpm, BG= 70 rpm

CD: 5-10:00


* Do with front gear elevated about 4-6 inches

WU: 10:00

MS: 4 x (5:00 Z2/ 5:00 Z3)  with 3:00 RI b/w the intervals

CD: 10:00

Turbo II

* Do with from gear elevated about 4-6 inches

WU: 10:00

MS: 4 x 7:00 as ( 4:00Z2/ 3:00 Z3) with 3:00 RI inbetween

CD: 10:00

HC turbo intervals

WU: 10-15:00


8-10 set as :30 seconds >100rpm /  :30 easy

then do: 5-6 sets as 2x (1:30>100 rpm + :30 BG or increased wattage. HR  Z2+ 3-) take 2:00 ES RI

CD: 5-10:00

I will continue with other workouts later…Food is calling my name! Happy (indoor) training!

Kevin tryin' out my indoor set up

Kevin tryin’ out my indoor set up

Wet motivation

Wet motivation

Sometimes the best runs are the wet ones.


This Weeks Weekly Round-Up

I have big plans to one day add a new “page” to this blog which simply has training-related information on it. I’ve actually been meaning to create it in the past as well. But as easy as it is to do, I still have not done it. One day, though, one day, I shall create it. Below is last week’s training schedule.


Run: 4.5 miles

Tuesday and Wednesday

Rest days (well, they were actually pretty nuts at work with a lot of running around involved so they were not really rest days)


4.5mile run and mountain bike ride (first time out on my mountain bike since early December…Boy, have I missed mountain biking)


Due to a  snow storm, I ended up switching an indoor trainer ride for a scheduled run ( I did go to the gym and started running on the treadmill, but my true dislike of gyms caused me to simply do a weight training session instead).

Day-after-snow storm shot

Day-after-snow storm shot

60min bike (inside) involving


MS: 4x (4min at Z-2, 4min at Z-3, 2 min recovery)

CD: 10 min


12 mile run (which was Kevin’s first longer-than-five-miles run ever!)

One mile left to go!

One mile left to go!




Below is, what might be, one of my favorite cakes I have made to date: a piglet cake for a friends birthday. I now have more left over Kit Kat bars than I know what to do with. It was a hit.



Run- uh – Jogging

I had a stark realization the other day: my body is not what it used to be.

This may sound silly to you. But for some reason, “aging” and “body” were never an issue with me. I mean, aren’t the twenties the peak of a persons athletic performance?*If I felt like running for fourteen miles one day without running months before, my body would say, “Yeahhhhh here we go!” I ran my first marathon without training whatsoever for it, and my body was okay with it.

That was six years ago.

Now, when I want to go for a long run, my body screams, “Hellllllllll no!”

Okay, my body isn’t in that bad out of shape. But it is slightly out of running shape, as I found out the other day after my eleven mile run. Fine, even more honesty: it was less of a run and more like a jog. A very.Long.Jog.

The last time I ran longer than ten miles was last summer when training for a half iron man. Weather, work, life (and biking) became priorities over running. So runs became fast walks, and then strolls.

I know it takes time for muscles to get used to the motion of running, and, as it turns out, I think I might have started running a little too intensely (shin splints anyone?). Between the fatigued legs, and the painful shins, starting up running again has been the stark contrast of when I used to “pick running back up” a couple years ago, which is frustrating for a person who wants to be great right away.

I suppose we’ll just see how it goes. (I’m hoping the shin splints go away fast!….Any hints on how to get rid of shin splints?)

Last Week’s Training Round-up

Sunday: 4 mile run

Monday: 11.5 mile run-uh-jog

Tuesday: rest

Wednesday: in AM: 60 minutes on trainer (too yucky to ride outside) WU: 10min MS: 4x (8min at threshold, 2min recovery) CD:10min

in PM:  3mile run (on a treadmill–gasp! In a gym filled with germs–double gasp!!**)

Thursday: Rest

Friday: Same cycle workout as Wednesday, with a 4 mile run outside

Saturday: 40 min spin on the trainer***

Non- Training 

To combat the gross winter weather outside, I decided the inside of my house should have a “spring” feeling, hence began decorating for Easter.


The ceramic birds are from a town close to where I used to live in Luxembourg, Nouspelt, where these little birds were (and are) made. There is a festival every Easter Monday  about these birds.


I finally found a chocolate rabbit this morning small enough to complete my trio of decorated jars. The cashier saw it and exclaimed, “How cute! Perfect for a mid-day chocolate craving.” Naturally, you would think someone who is buying chocolate is going to consume it. My reply, “Not really, it’s for a decoration.” She looked at me puzzled, and smiled politely. I guess I am not the average person who buys chocolate. (That, and I am refraining from eating chocolate and sugar, which I will discuss later).


The above cupcakes are cinnamon spice (I modified Martha Stewart’s Cinnamon Cupcake recipe) with maple buttercream and a maple syrup drizzle. The buttercream has real maple syrup– why is it so hard to find maple buttercream recipes that have real maple syrup instead of maple extract in it? A hit with coworkers.

* I’ve come across this in many fitness articles. However, aren’t some of the best atheletes in the world–Iron Man Champions and Ultra marathoners older than their twenties? Chrissy Wellington for example. In local duathlons, the largest age groups are those  30+ which gives me hope for the future.

**I loathe the gym. Especially in the winter, when sick people continue to work out and spread their germs on everything. Yes, you would think since I am a nurse and am around sick people all the time, germs would not ‘bug’ me. And, to an extent, in a hospital, they do not. But ‘bugs’ outside the hospital bother me. However, living in the Northeast, gyms are, on occasion, a place I need to go to run. 

***Or rest day–being on your feet for twelve hours makes early workouts before work tough.

When was the last crazy post written?

March 2013

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