8 Week Challenge Stats

Haven't reported these in a few weeks, but here is where we stand!

Week 4
Chuck 43.97
Mia 28
Jancie 25
Ken 21.1
Nicole 19

Week 5
Chuck 44.32
Mia 25
Janice 18
Nicole 16
Ken 3

Week 6
Waiting for log updates

Week of 12/18

Quick post for now with this weeks schedule. Hopefully I'll be able to jump on with some more blogging a bit later.

Don't forget we'll be starting class early on Friday at 5:15am & follow it up with the annual Christmas party complete with Mimosas, Jello shots & all kinds of other things that you should have after an hour and a half of hard core cycling.

Spin Schedule
Monday -LA Fitness @ 5:45 am
Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday -LA Fitness @ 5:45 am, Rivers Club @ Lunch
Friday -LA Fitness @ 5:15 am

Other Workout Schedule
Monday -LA Fitness @ 5:30 am
Tuesday -LA Fitness @ 5:00 am - "Spartacus" & 5m Run in Zone 2
Wednesday -LA Fitness @ 5:00 am -Chest & Arms
Thursday -LA Fitness @ 5:00 am -"Spartacus" & 3m Run in Zone 3-4
Friday -LA Fitness @ 5:00am -Flexibility (before Spin)

The Cowboy's Christmas Ball

A little early Christmas present for my blog readers!

Week of 12/10/11

Rested & Ready to Rock!

It feels like I was away forever and after an entire week in Disney World I am happy to be back. The trip was part of a deal that I worked out with my Sports Manager (wife), which wend down like this. If I was going to spend all summer training for an Ironman, neglect the house/yard work and move our summer vacation to Louisville, KY, then I was going to take her to Disney World.

..a deal I'd be willing to make again ;).

Before leaving I thought about how much I would take advantage of the warm weather to get some long runs in, took a look

at the healthier side of the Disney restaurant menus, and even

though about waking up before 7am to do some p90x style workouts as a supplement to missing the gym.

Guess how much of that actually got done?!

I did make it out for a few runs during the week. Once with the wife, once with Brian, and another time on my own. I decided that since I was on vacation that I wouldn't go hard and didn't watch the diet as close as I had originally planned on (although there were plenty of "good" nutritional choices that could have been made at most restaurants).

So what was the net result of an entire week of sleeping in and slacking? I can't say for sure yet (we'll see how I feel at 4:30am tomorrow), but I had a great 5 mile run today, was focused in the grocery store on healthy food and took another look at my marathon training plan which now seems quite doable. Basically, that time off from the gym & strict diet helped me clear my mind and focus.

REST = Clear & focused mind = kicking ass at a higher level when the rest is over!

And now that the rest is over...here is what this week looks like!

Spin Schedule
Monday -LA Fitness @ 5:45 am

Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday -LA Fitness @ 5:45 am, Rivers Club @ Lunch
Friday -LA Fitness @ 5:45 am

Other Workout Schedule
Monday -LA Fitness @ 5:30 am -8 Week Program, Workout B
Tuesday -LA Fitness @ 5:00 am -Chest/Core & 5m Run in Zone 2
Wednesday -LA Fitness @ 5:00 am -8 Week Program, Workout A
Thursday -LA Fitness @ 5:00 am -8 Week Program, Workout B & 3m Run in Zone 3-4
Friday -LA Fitness @ 5:00am -Flexibility/Core

Saturday or Sunday -9m Run in Zone 2-3

8 Week Plan, Point Leaders

Here are the point leaders for two weeks ago (the week before I was on vacation). I will give everyone a few more days to get all their items logged before tallying up last weeks leaders.

Chuck 47.3 (he is crushing it with nutrition, goals, and TSS scores)

Ken 25.89

Janice 20

Mia 19

Nic 13 (we've got to get Nicole's Forerunner working right so she get's her TSS points. She'd likely be dominating if everything was uploading right!)

Janice & Mia are at a bit of a disadvantage b/c they are not riding with HR monitors. Still, they have some pretty nice scores without the TSS boost!

Marathon Training

I'm pumped that my marathon training is underway. The plan I've built is somewhat aggressive but I've built it that way to make me (any anyone else following it) faster.

Check it by clicking these links (Part One & Part Two). This is a copy printed from the TrainingPeaks site. If you're currently using TrainingPeaks with me, I can add this plan to your calendar and help you track your progress. I'm also happy to work with you on scaling this plan back to a more easy/manageable version for you and your goals.

I'm looking forward to this May's race and the training leading up to it. Now that you know what my plan looks like, I hope you'll join me for some of these training runs leading up to the race. Stay tuned for the half marathon plan coming soon! Workouts will fall on the same days so that half marathoners can train with those of us doing the whole.

Week of 11/28

Marathon Training

One of the major problems with racing is that it gets addictive! It doesn't matter whether its a 5k, 10k, half marathon, marathon, Ironman, or other type of race, it will get into your blood. That's why I'm pumped that my marathon training is starting this week. The plan I've built is somewhat aggressive but I've built it that way to make me (any anyone else following it) faster.

Check it by clicking these links (Part One & Part Two). This is a copy printed from the TrainingPeaks site. If you're currently using TrainingPeaks with me, I can add this plan to your calendar and help you track your progress. I'm also happy to work with you on scaling this plan back to a more easy/manageable version for you and your goals.

I'm looking forward to this May's race and the training leading up to it. Now that you know what my plan looks like, I hope you'll join me for some of these training runs leading up to the race. Stay tuned for the half marathon plan coming soon! Workouts will fall on the same days so that half marathoners can train with those of us doing the whole.

Nutrition

Whether your training to improve race performance, overall fitness or just shed a few pound, you need to know that nutrition is the key to it all. If you're reading this right now, you're probably a lot like me in that you recognize the role nutrition play, have read all about what to eat and when to eat it, or have even tried a number of different diets before.

I have talked to many Spin & Fitness students about nutrition and made several suggestions over the years. Most of these suggestions I try and put into practice on a daily basis, but I've decided to take it to the next level and meet with a registered dietitian to help me tailor my diet for max performance through all the training I do and to be ready on race day.

This isn't going to be a lengthy post on nutrition today or what I've learned from my nutritionist so far (although I will write about some of our sessions). What I did want to take a moment doing today was to let you know how I found my nutritionist.

It turns out that four of our local Giant Eagle stores have nutritionists on staff. Even better, if you're a Highmark member then you can see them free 7 times per year! They will set you up with goals, meal plans, online tracking/coaching and more. They host in store classes as well. Definitely worth taking a look at! Here is the link: http://www.gianteagle.com/cook/nutrition

Spin Schedule
Monday -LA Fitness @ 6:45 am

Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday -LA Fitness @ 5:45 am, Rivers Club @ Lunch, 5:30 PM Sub at LA
Friday -On Vacation -Stacy will be in to sub


Other Workout Schedule
Monday -LA Fitness @ 5:30 am -8 Week Program, Workout B
Tuesday -LA Fitness @ 5:00 am -Chest & Run
Wednesday -LA Fitness @ 5:00 am -8 Week Program, Workout A
Thursday -LA Fitness @ 5:00 am -8 Week Program, Workout B & Run
Friday -On Vacation

Back After A Lost Week & Your Scores!

So, last week ended up being a bit of a down week, mainly because I partied way to hard last Saturday night and need the whole week to recover (just can't bounce back like I use to!).

This week however is a different story. I behaved all weekend so that I'll be ready to hit it hard tomorrow morning and throughout the week. With Thanksgiving on Thursday, we'll be hitting it extra hard during the Spin classes and strength training to make sure you can eat as much turkey as you like come Thursday (notice I didn't say stuffing, mash potatoes, cranberry sauce or pumpkin pie?). Only kidding! If you've been working hard for the past several months, or even over the past few weeks since starting my 8 week plan, then go ahead and splurge a little.

One clever strategy that I've heard works well (if you have the discipline) is to try and each each type of food on your plate all at once, moving from the most healthy to the least. So go ahead and start with the corn. Then maybe some green beans, a bit of turkey and then onto the stuffing.

Okay, enough of that, here's the line up for the week, a note about our party and then who the point leaders are in our 8 week plan.

This Weeks Spin Schedule

Monday -LA Fitness @ 6:45 am (Endurance Class)

Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday -LA Fitness @ 5:45 am (Interval Class), Rivers Club @ Lunch
Friday -LA Fitness @ 5:15 am (Strength Class) -PARTY DAY & One Hour Class!

This Weeks Strength Schedule @ LA Fitness

Monday -Workout A 5am

Wednesday -Workout B 5am

Friday -Workout A 5am

Turkey Trot

A special shout out to my wife Kelly, Janice and everyone else doing the Turkey Trot this Thursday. Make sure you let me know if you're going to be there and we'll try to meet up before or after the race!

Friday's Party

It's our annual holiday kickoff/Janice's birthday party! It's going to be a hard climbing strength class, followed up by mimosas, Jello shots, pumpkin spice cake (healthy & made by my wife), plus some other holiday surprises. You can even sit on Jack's lap and tell him what you want for Christmas (Don wanted this role but for obvious reasons we couldn't give it to him).

8 Week Program Point Leaders!

Week 1 (Nov 7)

Chuck 37.75

Ken 25.8

Janice 25

Mia 12

Nic 10

Week 2 (Nov 14)

Chuck 28.3

Nic 20.3

Janice 20

Mia 20

Ken 20

Updating your Log!

Okay, I know I'm suppose to post the person in the lead for our 8 week contest, however we not everyone has properly logged their info yet! Make sure you go into Training Peaks, open the workout I put on your calendar, and then fill in the amount of time you put into the activity that I scheduled for you. Only then I'll know for sure what you did and didn't do.

You've got one more day, scores will post tomorrow night!

8 Week Cycle & Strength Program

This weekend ended up getting busier than expected. I still need to dot the i's and cross the t's on this program, but here is the basic plan. I have not uploaded it to TrainingPeaks yet but will do so in the AM.

Anyway, check out the PDF...this is our next 8 weeks!

Click Here to Check Out the Program

Week of 10/31

Turkey Trot Training

Monday -Running at 7pm Indoors @ LA Fitness
Wednesday -Running at 7pm Indoors @ LA Fitness
Saturday -Trying to run at 10am at Jefferson Middle School Track (21 Moffett St., Pittsburgh PA)

Check out the Turkey Trot Training schedule here & also click the link above for more info on the Turkey Trot (Registration is open for this event)

Spin Schedule
Monday -LA Fitness @ 6:45 am

Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday -LA Fitness @ 5:45 am, Rivers Club @ Lunch, 5:30 PM Sub at LA
Friday -LA Fitness @ 5:45 am


Other Workout Schedule
Monday -LA Fitness @ 5:30 am -Chest, Shoulders & Core
Tuesday -LA Fitness @ 5:00 am -Legs then possibly a swim
Wednesday -LA Fitness @ 5:00 am -Legs
Thursday -LA Fitness @ 5:00 am -Arms & Core, more swimming
Friday -LA Fitness @ 5:00 am -2nd Round of Chest & Back

2012 Race to Any Place

2012 Race to Any Place Team Registration

It's only the end of October but it's time to start thinking about this years Race to Any Place! This event is the largest stationary bike race in Western Pennsylvania, and an important team fund-raising event benefiting the Western Pennsylvania and West Virginia Chapter of the Leukemia and Lymphoma Society.

Sign up today by CLICKING HERE.

"Space Monkey Mafia" vs. "Space Monkey Mafia ELITE"
We always have a great time competing & riding for fun. Last year we divided into two teams, the Space Monkey Mafia and the Space Monkey Mafia JV. The plan was to have a competition team and a "fun" team. Well, the "fun" team ended up doing very well. That being said, this year I've decided to have everyone step up their game. I've dropped the JV, "fun" team. Don't get me wrong, anyone can still sign up regardless of your fitness level, but I will be expecting to see you sweat and place very well in the overall standings!

This year I've also created an "elite" team which I expect to WIN THE WHOLE DAMN RACE!

Our goal last year was to place first in the YMCA division. Well, there was a miss-communication somewhere and we showed up race morning to find we were not in the YMCA division! After the race organizers were made aware of this mistake we were supposedly moved back into the proper division. Throughout the race our progress was indeed reported with the YMCA teams, however after the race (and after we believed we took first place in the YMCA division), they gave it to another YMCA team and lumped us in with the health club division where we placed 2nd.

This year, to eliminate all confusion, the plan is to build a team that will take first place over all divisions!

Sign up today by CLICKING HERE. Let me know if you are interested in the standard team or the elite team. I'll make the ultimate call on where you end up! If you don't feel you're ready for a race like this yet, don't worry. We have plenty of time and I'll be organizing training rides and more, from now until the end of February. Also, be sure to sign up using the link above today! You don't need to officially register on the race site yet (the cost is $50 when you are ready). I just want to get your name on the interest list so that I can keep you updated.

If you are ready to officially register now, go ahead and follow the instructions below.

Lock in your Seat Today!
So..... how do we figure out who's on the team? Simple, make your donation now to lock in your seat! Once you make your online donation, shoot me an email so that I can mark you as officially registered (ensuring your spot)!

If too many register before you sign up...
Don't worry, we are riding in the YMCA division and other teams in the group will be looking to pick up extra riders. We will also allow the riders on our JV team to split shirts and only ride one 15 minute interval (but only if the team fills up).

Here's what to do to lock in now!

• Sign up on the spread sheet so I know you're in (I'll save your spot if you can get me the check or pay online before 1/1/12)

or

1. log onto http://www.racetoanyplace.com/Content/ProductDetails.aspx?p=5&m=5&m=0&m=0&m=0&prod=13


2. select "Pay Now Online" from the first drop down menu


3. select "Space Monkey Mafia" from the second drop down menu (everyone should select "Space Monkey Mafia" regardless of whether your on the speed team or the JV team


4. enter your donation amount ($40min -if you work for PNC, please consider making this $50 as the company will match your donation)


5. click "Add to order"


6. Then follow the instructions on the following pages to enter your payment info


7. Email kenpresutti@verizon.net as soon as you do this so that I can lock in your spot. Remember, it's first come first serve!

That's it, hope you're still planning on riding. Let me know if you have any questions!

This Week (10/24-10/30)

Turkey Trot Training

Monday -Running at 7pm Indoors @ LA Fitness
Wednesday -Running at 7pm Indoors @ LA Fitness
Saturday -Trying to run at 10am at Jefferson Middle School Track (21 Moffett St., Pittsburgh PA)

Check out the Turkey Trot Training schedule here & also click the link above for more info on the Turkey Trot (Registration is open for this event)

Spin Schedule
Monday -LA Fitness @ 6:45 am

Tuesday -LA Fitness @ 6:45 pm, Rivers Club @ Lunch
Wednesday -LA Fitness @ 5:45 am, Dale is subbing Rivers Club @ Lunch
Friday -LA Fitness @ 5:45 am -Halloween Party!


Other Workout Schedule
Monday -LA Fitness @ 5:30 am -Chest, Shoulders & Core
Tuesday -LA Fitness @ 5:00 am -Legs then possibly a swim
Wednesday -LA Fitness @ 5:00 am -Legs
Thursday -LA Fitness @ 5:00 am -Arms & Core, more swimming
Friday -LA Fitness @ 5:00 am -2nd Round of Chest & Back

This week (10/17-10/23)

Turkey Trot Training

Monday -Running at 7pm Indoors @ LA Fitness
Wednesday -Running at 7pm Indoors @ LA Fitness
Saturday -Trying to run at 10am at Jefferson Middle School Track (21 Moffett St., Pittsburgh PA)

Check out the Turkey Trot Training schedule here & also click the link above for more info on the Turkey Trot (Registration is open for this event)

Spin Schedule
Sorry, No Spinning at the Rivers Club for me this week

Monday -LA Fitness @ 6:45 pm
Tuesday -LA Fitness @ 6:45 pm
Wednesday -LA Fitness @ 5:45 am
Friday -LA Fitness @ 5:45 am


Other Workout Schedule
Monday -LA Fitness @ 5:30 am -Chest, Shoulders & Core
Tuesday -LA Fitness @ 5:00 am -Legs then possibly a swim!
Wednesday -LA Fitness @ 5:00 am -Legs
Thursday -LA Fitness @ 5:00 am -Arms & Core, more swimming!
Friday -LA Fitness @ 5:00 am -2nd Round of Chest & Back

This Week (10/10-10/16)

This Weeks Rambles...
Not too much to say about this upcoming week other than if you're training for the Turkey Trot it's time to kick it into high gear! Don't forget to fill out the Spreadsheet so we know who's running and who's dogging their workouts!

Also, there are a few changes going on with the TrainingPeaks site & how we're going to plan on using it, so check back for some info on that soon!

On to this week's line up...

Turkey Trot Training

Monday -Running sometime during the day (Kelly & I are both off)
Wednesday -Running at 7pm Indoors @ LA Fitness
Saturday -Running at 10am at Jefferson Middle School Track (21 Moffett St., Pittsburgh PA)

Check out the Turkey Trot Training schedule here & also click the link above for more info on the Turkey Trot (Registration is open for this event)

Spin Schedule

Monday -NO SPIN TODAY
Tuesday -LA Fitness @ 6:45 pm, Rivers Club @Lunch
Wednesday -LA Fitness @ 5:45 am, Rivers Club @Lunch
Friday -LA Fitness @ 5:45 am


Other Workout Schedule
Monday -OFF
Tuesday -LA Fitness @ 5:30 am -Chest, Back & Core
Wednesday -LA Fitness @ 5:00 am -Legs
Thursday -LA Fitness @ 5:00 am -Shoulders, Arms & Core
Friday -LA Fitness @ 5:00 am -2nd Round of Chest

This Week (10/3-10/10)

This Weeks Rambles...

So as most everyone knows by now, we're trying Training Peaks online training software. It's free for the first month of our trail and I'm hoping to set as many of you up as possible to see if you like it. The more people we get who want to keep using it, the cheaper it will be for us all (I'm thinking about $5 per month).

For your investment, you'll get all my workouts added to your online calendar, a place to log your workouts, nutrition & other fitness metrics. If you're training for something specific, I'll help you set up a personalized plan (which you would never get for $5 anywhere else!).

So why wait? Click on the SMM Athlete link above and sign up. Also, holler at me and we'll set some time up to meet, go over the software & set your personal goals!

Turkey Trot Training

Monday -Running at 7pm Indoors @ LA Fitness

Wednesday -Running at 7pm Indoors @ LA Fitness

Saturday -Running at 10am at Jefferson Middle School Track (21 Moffett St., Pittsburgh PA)

DON"T FORGET sign up for our Training Peaks trial to get the whole plan loaded on your calendar!

Spin Schedule

Monday -LA Fitness @ 5:45 am

Tuesday -LA Fitness @ 6:45 pm, Rivers Club @Lunch

Wednesday -LA Fitness @ 5:45 am, Rivers Club @Lunch

Friday -LA Fitness @ 5:45 am

Other Workout Schedule

Monday -LA Fitness @ 5:00 am -Chest, Back and Core

Tuesday -LA Fitness @ 5:30 am -Spartacus Workout

Wednesday -LA Fitness @ 5:00 am -Shoulders, Arms and Core

Thursday -LA Fitness @ 5:00 am -Yoga (P90X Style)

Friday -LA Fitness @ 5:00 am -Spartacus Workout

TrainingPeaks is Ready to Go!

Okay, the TrainingPeaks site is up and running and you can get in on the free trial with the rest of us. If you like it, and want to continue using it after our trial is over, I’m estimating it will cost around $5 per month (slightly more the first month). Here’s what you’ll get for that!

• The ability to have me create a personalized plan for you (basically for free, you’re only paying for access to the site once the trial is over!).
• The ability to drag & drop my Spin Class profiles onto your workout calendar after you complete the days workout (this will give you more accurate calorie counts.
• The ability to track the foods you eat, compare them to the calories you’re burning & create a plan for any weight goal you may have.
• The opportunity to be on my kick-ass team “The Space Monkey Mafia” for all kinds of events!

Even if you don’t want to continue after the free trial log on anyway, create an account, get a free training plan for me for whatever you race you plan on doing, and print it out for later. No harm in that!

If you do sing up let me know. We’ll set up some time to talk on the phone, over coffee, or after spinning to fine tune your goals in the system and get you on a killer plan!

Click on the "SMM Athletes" bar at the top of this blog to sign up!

Best,

Ken

Starting "Training Peaks"

Email me if you want to try this for free!

Turkey Trotters, spinners & other friends, we've been doing a lot of training together! Some of you have been following my Turkey Trot plan, meeting me for other workouts throughout the week, or just asking for me to help set you up with something. Well, here's the deal! As you know, I'm not really a certified "coach" of sorts, although I do have Johnny G Spinning certification, aerobics certifications, personal training & and some high level nutritional education.

That said, I'm still drafting training plans for a lot of people. Mainly they're just the plans I've created for myself, modified to fit other levels of fitness (higher & lower). All that said, I thought it might be cool to try an online tool to help keep track of all the people I'm working with.

It's called "Training Peaks." You can sign up for a free addition online, but your functionality is very limited. You can plug in workouts the day you do them, but can't schedule them in advance. There is a nutrition log, but you can't schedule meals in advance. There's the ability to set up an Annual Training Plan (based on the races you may or may not want to do throughout the whole year), but you have to pay a premium to access the feature. In fact, it can be as high as $19.95 to access all these features! A bit too high I think for those of us who aren't full time athletes!

The Solution...

I'm looking to set up a coaches account with Training Peaks, if we have enough interest in it AND I'm not looking to use it to make money. What's that mean? You pay what I pay! I'm just looking to cover the cost of the service each month and thinking if we have enough people sign up (only 10), the subscription fee will be around $5 each month (a bit higher the first due to the set up fees, maybe $10 - $15).

The benefits of this for you would be awesome! You're getting some pretty kick ass tools to monitor your training routines (you can track not only the training plans I give you, but enter your own workouts if your lifting weights, or doing something outside of what the group is doing). You'll have a really sweet online food journal, an Annual Training Plan based on what you plan to do next year (ie; you'll know what workouts to do and when if your planning major events like a 5k, 10k, marathon, MS 150, Pittsburgh Tri, etc.).

Best of all, you get me! I'll plug in your routines based on the races/runs/other goals you set for yourself. I'll add a library of our boot camp workouts and more.

So again, if this sounds like something you would be into, let me know!

Email kenpresutti@verizon.net and I'll get you access to try it for free. The Turkey Trot plan is already loaded in and once you're signed up I'll add it to your calendar so you know what to do when & don't have to use the Google spreadsheet. Also, there's a pretty cool (free) mobile app for your smart phone!

This Week (9/26-10/3)

This Weeks Rambles...

Unfortunately, last week was somewhat of a bust for Turkey Trot training (for Kelly & I anyway). The stomach flu took its toll hard core starting on Sunday night and by the time I was even able to think about working out again it was Friday.

Kelly however did do a great job both last Saturday and on a run this Saturday and feels like she's where she needs to be. I'm hoping that everyone else who signed up is also right where they need to be. Here's the schedule of events for the week to come!

Turkey Trot Training

Monday -Running at 7pm Indoors @ LA Fitness

Wednesday -Running at 7pm Indoors @ LA Fitness

Saturday -Running at 9am at Jefferson Middle School Track (21 Moffett St., Pittsburgh PA)

DON"T FORGET to log your workouts on the spreadsheet (click the link below).

Read more & sign up through the link on the top of my blog, or click here. This week I plan on running Monday & Wednesday at 7pm and possibly early on Saturday.

Spin Schedule

Monday -LA Fitness @ 5:45 am

Tuesday -LA Fitness @ 6:45 pm, Rivers Club @Lunch

Wednesday -LA Fitness @ 5:45 am, Rivers Club @Lunch

Friday -LA Fitness @ 5:45 am

Other Workout Schedule

Monday -LA Fitness @ 5:00 am -Chest, Back and Core

Tuesday -LA Fitness @ 5:30 am -Legs and maybe Swimming

Wednesday -LA Fitness @ 5:00 am -Shoulders, Arms and Core

Thursday -Out of Town

Friday -LA Fitness @ 5:00 am -Stretching and Core

Training in the AM

As of now Kelly & I are planning to hit the Baldwin track around 10am for the next round of Turkey Trot running. Feel free to join!

Turkey Trot Training for Wednesday

Congratulations to everyone who sucked it up and ran last night (even without me there)! Don't forget, even on days we can't all be together, you still need to complete the workout and record it in the spreadsheet so that we know you're not dogin' this!

Wednesdays workout is another one I won't be around for. I'm still recovering from this crazy stomach thing that hit me Sunday night. As a heads up, the Baldwin Whitehall track looks like its in use, but TJ's track looks open. I'd suggest you hit that up for tomorrows workout.

Remember, you can do these workouts on your own, at the track, in the gym, or anywhere else. Just make sure you do them!

I plan to be back in commission for Saturdays workout. I'm thinking it'll be in the AM at the Baldwin Track (probably around 10am).

Turkey Trot Training Update

Sad to report that I am "man down" with a pretty bad stomach bug. I've been up all night (and we'll leave it at that). Missed work & Spin class today so needless to say I will not be at training tonight :-(.

I do however still recommend that you go and do today's scheduled workout. Almost everyone who signed up knows everyone else, and if you don't I guarantee you'll all get along very well. If you don't know what today's workout was suppose to be, simply check our training plan spreadsheet.

Maybe even leave a comment below if you plan on going so everyone knows who to look out for. Thanks for understanding, looking forward to the next workout with everyone soon!

k

This Week (9/17 - 9/23)

Turkey Trot Training

Turkey Trot Training starts this week. Read more & sign up through the link on the top of my blog, or click here.

We'll start tomorrow night at 7pm at the Baldwin Track. Wednesday you'll be on your own to complete that workout, and I'll shoot for another group training day next Saturday AM. Check the link above for details on the training plan. See you at the track!

Spin Schedule

Monday -LA Fitness @ 5:45 am

Tuesday -LA Fitness @ 6:45 pm, Rivers Club @Lunch

Wednesday -LA Fitness @ 5:45 am, Rivers Club @Lunch

Friday -LA Fitness @ 5:45 am

Other Workout Schedule

Monday -LA Fitness @ 5:00 am -Chest, Back and Core

Tuesday -LA Fitness @ 5:30 am -Legs and maybe Swimming

Wednesday -LA Fitness @ 5:00 am -Shoulders, Arms and Core

Thursday -Out of Town

Friday -LA Fitness @ 5:00 am -Stretching and Core

Turkey Trot Training Starts Monday 9/19!

Alright, here's the deal. It looks like the Baldwin HS track will be open. If you're training with us for the Turkey Trot, be there at 7pm on Monday! Get more info on the training by clicking the link at the top of this page!

This Week (9/12-9/18)

This Weeks Rambles...

Here we go, week 3 post Ironman & week 2 back at the gym. You'll notice below that I've broken the typical weekly schedule out into a few different categories. The first is my Spin Class schedule, the second is any other additional workout that I'll be adding into the week.

Now that Ironman is over, I don't need to spend every free second of training swimming, biking, or running. This means more time for actual lifting in the gym. Last week was tough as I started getting back into lifting with a chest/back day, leg day and shoulder day.

Needless to say much of the strength I had built up over the past year disappear somewhere in the 5 months of cardio I was doing to prepare for Ironman. Never the less, I'm ready to get moving again in the weight room. I'll probably be going on the lighter side for the next few weeks and put an added emphasis on core conditioning. Feel free to join me if your around in the AM at LA Fitness for any of these workouts.

Spin Schedule

Monday -LA Fitness @ 5:45 am

Tuesday -LA Fitness @ 6:45 pm, Rivers Club @Lunch

Wednesday -LA Fitness @ 5:45 am, Rivers Club @Lunch

Friday -LA Fitness @ 5:45 am

Other Workout Schedule

Monday -LA Fitness @ 5:00 am -Chest, Back and Core

Tuesday -LA Fitness @ 5:30 am -Legs and maybe Swimming

Wednesday -LA Fitness @ 5:00 am -Shoulders, Arms and Core

Thursday -LA Fitness @ 5:30 am -Maybe Yoga (anyone interested?)

Friday -LA Fitness @ 5:00 am -Stretching and Core

Turkey Trot Training

Don't forget, we're going to train for the Turkey trot starting next Monday. Read more & sign up through the link on the top of my blog, or click here.

Help Out A Fellow Triathlete, Vote for Geoff

So most of the followers of my Blog also know Geoff Murray, who use to teach spin at LA Fitness with me. He's asked for some help in a contest he's part of. All you need to do is click this link and vote for him in a contest to be featured as "Accel Recover's" official athlete. I know he'll appreciate the votes. You should also check out his blog, Road to Kona 2012.

This Week's Schedule

Okay, I'm feeling pretty good and fully recovered from last week. Time to hit it hard again. Haven't quite figured out what my strength plan is going to be, bu here is the Spin schedule. Hope to see you in class!

Monday -No Classes

Tuesday -LA Fitness @ 6:45 pm, Rivers Club @Lunch

Wednesday -LA Fitness @ 5:45 am, Rivers Club @Lunch

Friday -LA Fitness @ 5:45 am

It's Time to Train!

What's Next?

Okay, since Ironman's over I've been feeling like I need something else to train for. Sure, the Pittsburgh Marathon is coming up in May (but that's still pretty far away) and the Race to Any Place is in February, but I'm looking for something to do while the winter sets in.

What I've come up with is putting a team together for the YMCA's 21st Annual Turkey Trot on Thanksgiving morning and I want you to train for it with me! It's a 5K or 5 mile race

I'll be reaching out to most of my blog readers in an email shortly. If you're interested in training (regardless of your fitness level) reply to my email, shoot me a message at kenpresutti@verizon.net, or leave a comment below. Regardless of your fitness level, we'll get you to a point where you can jog the entire 5K race!

Here's how the program will be divided up for all levels.


3 Groups that Can Train with Us for the Turkey Trot

"I Don't Run" or "I Hate to Run"
Your going to follow a program based of the recently famous Couch to 5K running program. Your training will start on September 22 and I'll give you a plan that includes some workouts on your own, a group run here and there on the weekends (or after work) and I'll set it up so you can use my Spin Class to substitute a run workout every now and then.

"I'm Ready to Hit a New PR"
This is the category I'll likely fall in. Again, I'll set up a plan for those of us looking to move a little faster during the Turkey Trot. We'll meet up with the Couch to 5Kers for group workouts on the track or at South Park, but let's plan on running a little faster (especially since the majority of those in this category will already be runners to begin with).

"Let's Get Podium Time"
So maybe you're really looking to hit it hard and trying to place in this race. That's awesome! You can certainly train with us and even as an "age grouper" just looking for a new PR, I'll do my best to keep up with you during training.

Why Train with the Team?

Easy, because training alone sucks! Plus we'll be working to keep each other accountable with some simple online tools to so everyone can see the progress the team is making. Whether your starting out with a quick walk, jog, run or all out sprint, I hope you'll sign up to run with us!

Like I said, leave me a comment, send me an email, or shoot me a Facebook comment to let me know if your interested. Don't sign up through Active.com just yet. I'll send out all the instructions soon.

Pre Race Post

*Disclaimer: It's 12 hours until the race starts! Thanks to everyone who's been supportive and helped me get here! I wanted to give you a quick update of how things are going, what the trips been like so far, etc. That said, the race is in 12 hours! These could be completely incoherent, babbling thoughts and I'm not taking the time to proof read them now!


Follow Me on Race Day!

Several friends have asked "can we follow you on race day through text messages, internet updates, etc." The answer is YES! You can click here for internet updates. You need to enter my bib number which is 1013!

Address: http://ironmanlive.com/tracking.php?race=louisville&year=2011



Geared Up for Tomorrow!

I've always said that if I hit the lottery and didn't have to work that I probably still would. Maybe it would be doing what I'm doing now for PNC or maybe it would be doing it with my own company. However, after the past few days I've decided that if I do hit the lottery I would definitely quit work and do nothing but train for Ironman Triathlons across the world. I'm not even talking about working to become a professional triathlete. I'd just go to compete and enjoy the cities & atmosphere.

Many of the first time Ironman competitors that I've had a chance to talk to ask if I'm nervous. They're not quite sure what to expect or have started psyching themselves out over a bad run a day or two ago. I can honestly say I'm not nervous in the least. Maybe I should be, maybe subconsciously I am, but all I feel right now is excitement!

Pre Race Day, 8/27/11

This mornings swim practice in the Ohio went really well. We did about 750m up river and the same coming back. The current didn't feel like it was slowing me down at all on the way up, but I definitely some extra speed when I was coming back down. Hopefully it will lead to a faster than normal swim time for me since this is probably the event I'm most challenged at.

I also took the bike out for a spin to make sure it felt right. So far so good. Shifting was smooth and nothing appeared to be out of the ordinary so I'm pretty confident that I will not be stopping with mechanical issues tomorrow.

We also took a ride out to Dicks Sporting goods just out side the city. I was in search of Body Glide since the on site Ironman Store sold out. Luckily I found it at Dicks, as well as some Stinger Waffles which are awesome for energy (thanks to Candi at the gym for recommending them!). Of course, Kelly was with me so we couldn't stop at just Dicks. She found a local wine store right next door & we ended up with a case of wine!

So as much as I'd like to include the wine in my fuel plan for tomorrow, I really don't think its a good idea to try anything new on race day (at least that's what I'm told). On the bike though I'm loaded up with Power Bar Gels, the waffles, Snickers marathon bars, PB crackers and Power Bar bites. During the run I plan to carry some Gels on me, but for the most part plan on grabbing the Gels, bananas and other items at the water stations.

Friday, 8/26/11

Friday I had a chance to go into the PNC office down here and meet with some folks that I need to meet with anyway. That ate up most of the afternoon but I did find time to get an Ironman Tri Top and Bike Jersey. I also picked up a visor & polo shirt today (Saturday). I figure if it gets really tough on the course, I can just remind myself how much money I've invested in Ironman branded merchandise and that'll push me through to the finish (b/c I'd never have the balls to wear it again if I didn't finish).

The athlete dinner was also Friday night. The food was not so great, but there were a few cool stories that they highlighted. The youngest athlete in the competition is 18 (the min age requirement) but the oldest is 74! They also highlighted a race who's completed 50 Ironmans & a woman who lost 145 lbs training this year as well as a man who lost 165 training this year! Pretty crazy stuff and something to think about if you're telling yourself "I could never to that."

Thursday, 8/25/11

We left for Louisville around 10am on Thursday morning. Made great time all the way to Columbus, then we hit a massive traffic jam. Apparently two tractor trailers crashed at 7am and the mess was still being cleared. It added about 2 hours to the trip.

When we finally got in we decided to head up to 4th Street Live, the same site the Ironman finish line sits on. We found a Makers Mark Club and had dinner there, as well as a few rounds of Kentucky Bourbons! I figured I better do a little drinking Thursday and get it out of my system.

Anyway, all and all it's been a great trip. I can't wait until morning to get this thing underway!

BIG THANK YOUS!

I still can't believe that race day is now only a few hours away. I need to take a moment and that all the folks who supported me during this endeavor and made it possible for me to be here today.

First & foremost is my wife Kelly. With out here I never would have been able to make it. From telling when I was slacking off on my training, to putting up with the grass being way to look (sunshine = bike ride, not grass cutting), she was more understanding and supportive that I could have ever dreamed she would be!

Also, to those of you that I joined for training rides, runs and swims, thank you! All those hours were a blast! This also includes those of you in my Spin classes who were forced to push through those 1 hour interval classes. I wish you could have seen the looks on your faces when I'd come in and say "Okay, today we're doing 3 20 minute intervals at 90% of your max heart rate." You all made it through like troopers! I know you'll miss those sessions, but don't worry...it'll be time to train for the Race to Any Place in no time (I plan on having the winning team this year).

Finally, all my other friends and family members who we super supportive, thank you!

Looking forward to posting in the next several days about how race day went. Check back soon and now that it's almost all over, don't delete your bookmark to this blog. I'll still be using it to update my spinning schedule, posting articles, and more!

Best,
Ken

Week of 8/8

Another grueling week has ended, both at work, with training & some crazy weekend traveling. I'm hoping that things get a bit less crazy this week. The training's starting to taper off and I'm hoping to get caught up with the madness of work in the morning. Here's the plan for this week, hope to see you at a class!

Monday- Spin at LA 545am, Possible Swim at Lunch

Tuesday- Swim at LA Fitness in the AM, Spin at LA at 645pm (Sorry, no lunch spin at Rivers Club)

Wednesday- Spin at LA 545am, spin at Rivers Club during Lunch, 1 hour run after work (who wants to join?)

Thursday- Run at LA 4:30am, Swim at LA or Rivers Club at lunch...haven't decided where yet
Friday - Run at LA 5am, Spin at LA Fitness 545 AM

Saturday - 3 Hour's on the Bike followed by a 30min Run

Sunday - 2 Hour's on the Bike followed by a 30min Run

This weeks workout schedule

Also, a recap of the Pittsburgh Tri to come in the next few days!

For now, here's what this weeks workout looks like.

Monday- Spin at LA 545am, Possible Swim at Lunch

Tuesday- 2 Hour Run at LA in the AM, Spin at Rivers Club during Lunch, Spin at LA 645pm

Wednesday- Spin at LA 545am, spin at Rivers Club during Lunch

Thursday- 112 Mile bike ride in the AM followed by a 1 hour Run
Friday - Spin at LA Fitness 545 AM

Saturday - Possible Long Run

Sunday - Long Swim at LA Fitness

MS 150 Recap & This Week's plan

This week is going to be quite modified from the plan I should be following. Mainly because of last weekends MS 150 and the Pittsburgh Triathlon coming up this weekend. Here's the recap & What I'm planning to do this week for my workouts.

MS 150 Recap
This year's MS 150 was pretty sweet! I felt awesome and it definitely made me want to get out on the road for some longer races (although I don't plan on making any race commitments until well after Ironman). I was third from last pulling out on Saturday AM, but ended up being one of the top 15 to pull into Penn State. The second day I hit it pretty hard as well. I hit the road pretty hard and some tire hugger followed me for about 20 miles. I didn't mind, but he'd pull ahead (like he wanted to take over and do some of the work) but then after about 30 seconds drop back behind me and let me pull him for another 5 minutes before coming back up! It was just kind of annoying.

We finally caught up to a group (which was likely the lead group) and pace lined it for about another 15 miles before hitting a rest stop. Well, I guess I took too long at the rest stop because they started before I got back from filling my bottle and grabbing a power bar. Anyway, they took off so I ended up finishing the last 55 miles without a pace line (which was much better anyway for me since there's no pace line in Ironman). I was still one of the first back and it felt great.

Join the Team Next Year Looking forward to putting together a true team next year for this! It's a great cause and raises a lot of money for a lot of people. Since I don't plan on another Ironman next year (although I'm sure I'll miss it), I'll have a lot of extra time. That means we can plan weekend training rides for anyone, at any level of fitness, to get as many people as possible riding for the Space Monkey Mafia! It would be awesome if we could raise $5,000 between everyone who's going to sign up!

This Weeks Plan
Monday- Spin

Tuesday- Swim at LA in the AM

Wednesday- Run @ LA, 45min/Spin at LA 545am

Thursday- Long Run at LA 4:30am
Friday - Spin at 430 at LA (2 Hour Class)

Saturday - Light Run

Sunday - Pittsburgh Triathlon

Sorry Rivers club, No Classes this Week!

This Week's Plan

Quick post again this week. Look's like I'll be doing a lot of workouts alone due to my crazy work schedule. I'll be back teaching Spin at LA Fitness on Friday and then it's the MS 150 next weekend!

Week of 7/11

Just a quick recap of the upcoming week. We've got boot camp all week in the PM, here's the rest of my plan.

Monday- Run/Spin

Tuesday- Swim at LA in the AM, Spin at 1215 Rivers Club

Wednesday- Spin at LA 545am, Spin at Rivers Club 12:15

Thursday- Long Swim at LA in the AM
Friday - Spin at 545 at LA followed a day of 112 miles on the bike and a hour rn

Saturday - Looking to fit in some long swimming in Chicago

Sunday - Shooting for a 2 hour run in Chicago

A Day Late

Sorry bloggers, I'm going to be a day late with my usual post. I will be at the gym running tomorrow AM and hopefully getting a swim in at lunch.

Boot camp starts tomorrow too!

Friday's TDF Stage 7

Another quick stage to finish out the week for us. With the short up and downs in this stage I've decided we're going to copy last Tuesday nights class. That's a warm up, followed by 3 5 minute intervals (30sec all out/30sec recoveries).



Stages 8&9 of the tour take place over the weekend but we'll probably squeeze them into next Monday's ride as Stage 9 is the first serious day of climbing in the tour and I'd hate to deprive my classes of that! But for now, let's focus on Friday...here is the profile.

July 8 Stage 7: Le Mans to Châteauroux, 218km (135.5 miles)

This is another long stage, but much flatter, heading south from the Loire valley to a flat finish in Châteauroux — where Mark Cavendish won his very first Tour stage three years ago. There are some sharp turns and a roundabout in the final 5km, but the lead-out trains set up by the teams of the leading sprinters should prevent any late attacks from succeeding.

THE SCOOP: This stage will almost certainly provide the last (and best!) mass sprint finish of the Tour’s opening week, though the overall contenders will again have to avoid crashes (on two sharp turns and the roundabout) before reaching the 3km-to-go marker.

Thursday's TDF Stage 6 Ride

Looks like we'll have a good mix of quick paced sprinting and a few pretty wicked climbs here! The profile is listed below!

July 7 Stage 6: Dinan to Lisieux, 226.5km (140.7 miles)

This longest stage of the 2011 Tour is also likely to be one of the fastest because it heads east with the prevailing winds out of Brittany along the Channel coast and across the rolling hills of Normandy. The finish at Lisieux features a significant climb past its massive Ste. Thérèse basilica, 2km from the finish, featuring a 10-percent pitch midway up the 1.3km, 6.3-percent grade.

THE SCOOP: The sprinters’ teams are likely to let a breakaway form after the intermediate sprint at Vassy, some 100km from the finish. Given the length of the stage, the break should stay away; but GC contenders will still need to be wary of losing time when the peloton splits on the climb to the finish.

Wednesday's TDF Stage 5 Spin Profile

Wednesday's Stage 5 will be a little quicker than todays Stage 4. Here's the race profile, we'll be riding this at LA Fitness in the AM & the Rivers Club. Plan to start out with some climbing, followed by a steep incline before some quick flats, a long sprint and some rolling hills!

July 6 Stage 5: Carhaix to Cap de Fréhel, 164.5km (102 miles)

The main features of this medium-distance stage are the 45 communities it passes through (increasing the likelihood of crashes) and the winds that almost always blow across the exposed coast of northern Brittany. The finish near Cap Fréhel, a rocky headland jutting into the English Channel (the French call it La Manche), is where Bjarne Riis’s CSC team split the race apart in crosswinds on a stage to St. Brieuc in 2004. This year’s route is in the opposite direction, with the race passing through St. Brieuc 50km from the end, but expect similar tactics from Riis (who now directs Contador’s Saxo Bank team).

THE SCOOP: A short, sharp hill 3km from the finish followed by a fast downhill and a slightly uphill final kilometer with frequent turns could favor a late attack and catch out the sprinters (and a few GC contenders).

Tuesdays TDF Spin Class Profile!

Alright, the Tour de France is in full swing now! Stage 3 wrapped up today and we'll be jumping into the race on Stage 4 with the riders tomorrow in Spin class. Of course this will be a condensed version, but I'll do my best to match the key points of the Tour's Stage 4 profile to tomorrows spin class. We'll be playing along this way all month so feel free to take a look at the Tour's profiles so you know what's coming up in class!

Here's the Stage 4 Description. Looks like you can expect some rolling hills in class tomorrow!


Stage 4 from Velonews.com
This stage is definitely not one for the sprinters. The start in Lorient is only 70km from the finish at Mûr-de-Bretagne, but the route of this fourth stage travels an extra 100km on a loop that takes in lot of short climbs through central Brittany before finishing atop the infamous hill at Mûr-de-Bretagne that the locals call Brittany’s L’Alpe d’Huez because so many fans line its slopes on race day. This finishing climb opens with a straight kilometer at a 10-percent grade, including two 15-percent pitches, and eases to 5.5 percent, then 2.4 percent for the final 500 meters

Week 13 of 20!

This Weeks Schedule
Give me a call or shoot me a message if you want to join any of the workouts (whether their my tri training workouts or one of the Spin classes).

Monday- Day Off

Tuesday- Spin at 545 at LA, Spin at 1215 Rivers Club, Spin at 645 LA Fitness (including 3, 5x30/30), I'm going to try and fit a swim in somewhere today too.

Wednesday- Spin at LA 545am, Spin at Rivers Club 12:15, going to try and fit in a 30min run somewhere

Thursday- Run 500am at LA, 2 hours, 1 hour swim at lunch
Friday - Spin at 545 at LA followed a day of swimming, running and maybe some bike at Moraine State Park

Saturday - Bike 4 hours 30min and a 30min run

Sunday - 3 hours on the bike (maybe in the AC on the trainer with the Tour )

IM Training Week 12

Recap of Last Week
Had a great time last week with the Boot Camp for MS. Thanks to everyone who participated. If you did attend the camp, please take a minute to fill out the survey so that I can get your feedback on what worked, what you'd like to see changed, and if you'd be interested in doing another week in July or August.

Because of boot camp, my legs were killing me during Tri training all last week. Tuesday's crazy leg workout was brutal! I think the week took a minor toll on my bike and run yesterday but it was definitely worth it.

Brick Bike by kcp487 at Garmin Connect - Details (Can't figure out why I'm not getting a map on the bike courses anymore!)

Brick Run by kcp487 at Garmin Connect - Details

This Weeks Schedule
Give me a call or shoot me a message if you want to join any of the workouts (whether their my tri training workouts or one of the Spin classes).

Monday- 1 Hour Swim at LA Fitness

Tuesday- Spin at 545 at LA, Spin at 1215 Rivers Club, Spin at 645 LA Fitness (including 3, 15min intervals), possibly easy run after for 20min

Wednesday- Spin at LA 545am, 1 hour swim at LA 7pm

Thursday- Run 500am at LA, 1 hour swim at lunch
Friday - Spin at 545 at LA

Saturday - Bike 4 hours including 2 20min intervals & 2 30min intervals followed by a 15min run

Sunday - 3 hours on the bike (maybe in the AC on the trainer with a decent movie)

Drinks after the Obstacle Course of Death

We'll head to Damon's in Peasant Hills.....on the Patio!

Spartacus Tonight on the Tennis Court

Let's shoot for using the tennis courts tonight since there is the big band thing going on at the track.
Remember, you might be sore and thinking about staying home, but there are only 2 days left! If we we're doing more than 1 week I might say "sure, take a day off and recover," but we don't have a whole month!



So, put your big boy/girl pants on and we'll see you tonight!

Preview the Pain!

Boot Camp Kick Off

Thanks to all who came out for our first night of Boot Camp! We have 4 days left and it's not to late to sign up, you'll still get your moneys worth (just ask anyone who showed up today). We did about 2 weeks worth of work in 1.5 hours!

So far we've raised $280 for the National MS Society. Even if you're not up for camp, we'd love your donation! Just shoot me a message and I'll get some raffle tickets your way!

PS- Campers, feel free to join me at any of my other workouts listed below. I can hook you up with a pass to any of they gyms I'll be at.

Week of 6/20

Sorry for the lack of a post last week. I was only out of town for one night but didn't get back into Pittsburgh until late Monday. Then Tuesday was all catch up and I just couldn't find the time to get a post up. Going to make it up this week though. Here's the workout plan PLUS don't forget we're doing boot camp all week. You can join us for only $20, all of which goes to National MS. Click on the tab above for more info.

Also Spinners, I've got some intense personal workouts below here so I might not be on the bike every day with you. Don't worry, I'll still be walking around yelling at you!

Monday- Run 1 hour at LA with 2 1.5 mile pick ups, Swim at Lunch

Tuesday- Spin at 545 at LA, Spin at 1215 Rivers Club

Wednesday- Spin at LA 5:15am (15min Warm up followed by 8min all out, 10min all out, 14, 10, then 8 again), Run at lunch :40min

Thursday- Run 430am at LA followed by a 1 hour swim

Friday - 40min run at LA followed by Spin at 5:45

Saturday - Big Training Day with a 1 hour swim, 4 hour bike ride and 1 hour run

Sunday - Off

Week of June 13!

Sorry all, I've been out in Chicago for work and haven't had time to update the blog for this week. Basically it looks a lot like last week. When I get a minute to catch up I'll try to get a more up to date schedule up.

Thanks for checking back!

Killer 6/5 Brick Workout, the weeks Workout & Warrior Dash Recap

Warrior Dash

Saturday's Warrior Dash was pretty sweet! I finished 44 out of 1298 in the 25-29 age group & 163 out of 9836 overall (on Saturday). The race was much more challenging than I thought with some wicked climbs and fast, muddy downhills. The obstacles were pretty cool too.

Sunday's Swim/Bike/Run Brick

Awesome Brick workout today. Swam for about 45min, biked 4 hours, then ran another hour. The link to the bike ride is below, some great roads in the South Hills and Beyond. Burned a total of about 7,000 calories today between all three sports and probably put 4,000 back in at the Casino Buffet afterwards! Not sure if I'll make the gym tomorrow am or not, but if I do I'm just stretching a bit then sitting in the hot tub!

Schedule for the rest of the week is below!

6/5 Brick Bike by kcp487 at Garmin Connect - Details

This Weeks Workout Plan

Monday -Hanging out in the hot tub at LA in the AM

Tuesday - Run @ LA 5am, Spin @ LA 5:45am, Spin @ Rivers Club 12:15pm, Spin @ LA 6:45pm

Wednesday -Spin @ LA 5:00am (10' wu/10' All Out/15' All Out/20' All Out/ 10' All Out/ 4' recoveries in between), Spin @ Rivers 12:15 followed by a possible 30min run, Swim at LA 7pm

Thursday -Run @ LA 4:45am, Swim @ Rivers Lunch time

Friday -Spin @ LA 5:45am

Saturday -Long bike workout (4 hours), Short Run (30min)

Sunday -On the bike, South Park

Friday AM Spin & Week 8 Update

We'll spin at the regular 5:45 am time tomorrow, not 4:30.

IM Week 8 testing going well so far! Bike test was 179bpm for 40min (down 2 beats from Week 4), 5k test today was 20:20 (up 21 seconds from Week 4...but I wasn't feeling so good after a horrible breakfast).

Lot's of pain and suffering this weekend! Warrior Dash on Saturday, a brutal training day Sunday (Swim, Bike, & Run), and trying to keep up with Rob for some partying in the evenings.

This Week

Lot's of fun stuff going on this week. Not quite on the Ironman plan all week, but I'll make up for it next week. Hope to see you on one of the workouts.

Monday -Chillin at the Poll

Tuesday -Spin @ LA 5:45am, Spin @ Rivers Club 12:15pm, Spin @ LA 6:45pm (easy, 10 minute intervals....or 40 minute ALL OUT effort, you'll just have to show up to see which it is)

Wednesday -Spin @ LA 5:45am, light run before, Spin @ Rivers 12:15, Swim at LA 7pm

Thursday -Swim @ LA 6am, Run 5k Time Trial @ lunch

Friday -Early Spin...like 4:30 followed by a run

Saturday -Warrior Dash

Sunday -On the bike, South Park

Boot Camp for MS!

While K&G Athletics has put its summer boot camp fitness program on the shelf so Geoff & Ken can prepare for upcoming Ironman races in Kentucky and Arizona, we're happy to announce a special, one week only "Boot Camp for MS" program.

For only a $20 donation, you can participate in this kick-butt, one week session! Just like last year's 4 week version, we'll focus on a high energy, cardio-strength mix of exercises.

Sign up now by clicking here!

Boot Camp for MS

Just a heads up, more boot camp info to come soon...right now we're looking at week of June 20 at Baldwin track. $20 donation to National MS, 5 nights only!

Week of 5/23

Another fun filled week ahead. Lot's of training, lots of day job stuff and probably not much sleeping. Here's the plan, hope to see you at one of the workouts!

Monday- Some core/upper body work at LA, 515am & Swim 2240 yards

Tuesday- Run at LA (445am), Spin at 545 at LA, Spin at 1215 Rivers Club, Spin at 645 LA (Pyramid Class)

Wednesday- Spin at LA 530am (yes, we're starting early! The ride will consist of a warm up, 12min all out, 4 off, 20 all out, 4 off, 12 all out), Spin at Rivers Club 1215 followed by a short run

Thursday- Run 430am at LA followed by a 2400 yard swim (maybe at the Rivers Club)

Friday - Yoga at LA 500am, followed by Spin, 2600 yard swim at Rivers Club during lunch

Marathon Recap & IM Week 6 Schedule

Marathon Recap

Finally, the first race of the season! I was pretty stoked about the marathon and to be honest, I had no idea what I was going to run. Originally I said I'd be happy to do it under 4 hours. This sounded like a reasonable goal for my first time and a lot of people said it was a good goal to shoot for. Inside though, I knew I could do better and if I made this my goal it would be selling myself short. After talking with a few running friends the weekend before, I decided to shoot for 3:30 with a stretch goal of 3:20.

I felt great during the first 15 miles of the run. I stayed with the 3:20 pace group up to that point but started training off just outside of Homewood. My left leg started to cramp in the back and it almost felt like I had a tweaky nerve from my lower back into my glut (probably should have that looked at). Around mile 18 my feet felt a bit swollen and I wanted to stop and loosen up my laces but decided it was best to keep going.

Then I hit the dreaded final 6 miles! I was very tired at that point. My pace was down to about 8:30 per mile, more than a minute more than my first 15. There was a great sign at this point that said "Just like a 10K (with a 20 mile warm up)". The humor was definitely appreciated.

Then, with 1.5 miles do go, I downed a Gu. The sugar kicked in instantly and mixed with the adrenaline of knowing the end was near. I was able to pick the pace back up to around 7:30 per mile and hit the finish line at 3:28:27!

It was a great experience and I highly encourage any of you that actually are reading this to sign up for the full, half, or walking half next year!

Week 6 IM Training

Now onto this week's schedule!

Monday - 24oo yard Swim DONE (didn't even take a day off!)
Tuesday - 5:45am Spin LA Fitness
- 12:15pm Spin Rivers Club
- 6:45pm Spin LA Fitness -10min warm up, 10min all out (3min recovery),
20min all out (4min recover), 10min all out (5min recover), end of
remainder of class 75%
Wednesday - 5:45 Spin LA Fitness
- 12:15 Spin Rivers Club
Thursday - Run 1 hour at 5am, Swim 2200 yards all at LA Fitness
Friday - 5:45am Spin Rivers club
Saturday - Bike 3.5 hours, Run 25min (time/location tbd)
- Lunch time swim at Rivers Club, 2300 yards
Sunday - Bike 3 hours

Week Five IM Training & Class Schedule

Okay, we're on to week 5! Last week was a big rough and I did not get enough swimming or riding in (mainly because of my trip to DC). This week I'll have to try and make up for that, while at the same time not overdoing it before next Sunday's marathon. Here's what I have on deck, hope to see you in they gym or on the trail.

Monday
Swim at LA Fitness (6am) -Making up for the Swim test I missed last week
Tuesday
Spin at LA Fitness (5:45am) -Nothing to crazy, maybe some jumps
Spin at Rivers Club (12:15pm) -Interval Class
Spin at LA Fitness (6:45pm) -10/15 minute warm up with a few sprints then 2, 15 minute intervals ALL OUT
Wednesday
Run at LA Fitness (4:45am)
Spin at LA Fitness (5:45am) Recovery Ride/Strength Class
Spin at Rivers Club (12:15pm) Interval Class
Thursday
Run at LA Fitness (5am) -Light
Swim at LA Fitness (6am)
Friday
Spin at LA Fitness -Possibly Starting at 5am (stay tuned)
Saturday
Hopefully a long, but easy bike ride
Sunday
Pittsburgh Marathon

Week Four of IM Training

This Week...
It's going to be an awfully busy week for me so here is a brief rundown of what you can expect if you're planning on training with me or taking any of my classes. I will not be teaching my Friday at LA Fitness or my Wednesday afternoon at the Rivers Club. Stacy will be in for me on Friday and Dale will be in on Wednesday. Here's the rest of the week....

Monday
Spin at LA Fitness (on the Bike by 5:15 if anyone wants to show up and go early)
Tuesday
Spin at LA Fitness 5:45am
Spin at Rivers Club 12:15pm
Spin at LA Fitness 6:45pm (Warm Up then going like hell for 40 minutes straigt...Race Pace!)
Wednesday
Spin at LA Fitness 5:45am - 6:30am
Hopefully find time to Swim but I'll be in DC for Work
Thursday
Run or Swim in the AM in DC
Friday
Swim Friday after I get back from DC at LA Fitness

Saturday

Long run day @ 8am....not sure on mileage yet, I'm tapering before the marathon

Sunday

Some type of ride (hopefully outside & not on the trainer)

Ironman Training Week 3 & Hydration Tips

Hydration Tips

If you've been to my class before, you know that I'm always saying to drink before you feel thirsty and not to wait for me, the instructor, to tell you when to get water. Well, I also need to take more of my own advice. Especially when running. Since I've been hitting Saturdays pretty hard (between 15 and 20 miles over the past 5 weeks) I haven't been running with water. I don't want to carry a bottle and I think they hydration belts look pretty silly.

At last weeks Dick's Marathon training run however they was a "hydration clinic" before the run. It was a good reminder of what I should be doing and how much I should be drinking. As a general rule of thumb, it's a good idea to get at least 2 ounces every 10 to 15 minutes of activity (whether your running, biking, spinning, etc.). This will help keep your muscles loose, clear waste and acid, and just keep you feeling fresh.

A good test to see how much you need to drink is to weigh yourself before and after your workout. If you've lost weight, you didn't drink enough. For instance, say you are down 1 pound after your workout. That's 16 ounces. This means you should try to get 16 ounces more water next time you're doing the same type of activity.

All that said, I did end up taking a hydration belt with me on my 20.5 mile run last Saturday and I can't believe what a huge difference it made. I felt 1,000 times better than I had on the 20 mile run the week before. It may have been psychological, but I'll be running with the belt from now on!

Anyway... to this weeks workout schedule.

Weekly Training Schedule

Total Bike Hours: 7:30
Total Run Hours: 4:00
Total Swim Hours: 1:30

Monday
Swim at LA Fitness -DONE
Tuesday
Run at LA Fitness 4:50am - 5:40am (Easy warm up followed by 3 1 mile pick ups)
Spin at LA Fitness 5:45am
Spin at Rivers Club 12:15pm
Spin at LA Fitness 6:45pm (Warm Up, 2 10min hard w/ 3min off, then 1 15min hard 1/ 4min off, remainder of class at 75%)
Wednesday
Spin at LA Fitness 5:45am - 6:30am
Spin at Rivers Club 12:15pm (I will not be at this class, Dale will be subbing!)
Thursday
Swim at LA Fitness 6am - 6:45am (500 warm up, 150, 200, 250, 200, 150 w/20sec off, 3x150 w/20sec off, 10x25 sprints w/20sec off)
Friday
Spin at LA Fitness 5:15am - 6:30am (Warm Up, 2x10min w/3 off, 1x15min w/4 off, 2x25min w/2 off, Cool Down)

Saturday

Long run day @ 8am....not sure on mileage yet

Sunday

Some type of ride (hopefully outside & not on the trainer)

PeDal Stroke!

We've been talking a lot lately about proper petal mechanics and I wanted to get some facts out to those of you in Spin class. The myth has been floating around class for awhile that if you're wearint clip-ins that you should be "pulling" the petals up. Just in case you don't believe me that this isn't the proper form, here's some info from an article I picked up.

I've bolded a few of the lines

Put Pedaling Technique into Practice

An efficient cyclist's legs aren't pistons mashing up and down on the pedals. Rather than relying on momentum to swing the pedals through "dead spots," instead imagine your feet drawing ovals: pushing forward over the top of the pedal stroke and pulling back through the bottom. At the top of each pedal stroke, imagine that you are throwing your knee over the handlebars. At the bottom of the pedal stroke, imagine scraping dog doo off the ball of your foot.

While some well-intentioned but misleading articles may advise novice cyclists to pull up on the pedals in the recovery phase of your pedal stroke (between 7 o'clock and 11 o'clock), in fact elite cyclists draw very little power from pulling up. Only sprinters and racing hill climbers derive power from pulling up on the pedals when they are pedaling at maximal effort. If a rider pulls up too hard on her pedals during a long ride, then she will needlessly fatigue her hamstrings. Instead, focus on pulling your leg up just enough that the opposite leg doesn't have to compensate for the dead weight. Once pushing through the whole pedal stroke is mastered, riding at a higher cadence without bouncing is easier.

Read more at Suite101: Road Bike Pedaling Technique: Why an Efficient Pedal Stroke Makes You a Better Rider | Suite101.com http://www.suite101.com/content/road-bike-pedaling-technique-a147197#ixzz1KRrmSMLT

Untitled by kcp487 at Garmin Connect - Details

Wooooooooooooooooooo! Feelin good & ready for the marathon! 20.5 miles, 8:07 Avg pace, 2,626 Calories.

Todays Run Details - Click Here

Dick’s Sporting Goods Official Training Run

Dick’s Sporting Goods Official Training Run

Due to an overwhelming response we are no longer accepting RSVP's for the training run.

Join us for our first official training run of the Dick’s Sporting Goods Pittsburgh Marathon! Whether you’re a first timer or an experienced racer, this is a great opportunity to meet and train with your fellow participants and learn some valuable hydration tips from Nathan Performance Gear. All in attendance will receive a Nike long sleeved, dri-fit shirt commemorating the event, as well as samples of Nathan Catalyst. The shirts and samples are first come, first served, and while supplies last. Bagels and water will be provided at the finish. Prizes will also be passed out during the hydration clinic.

Date:	Saturday, April 23, 2011
Time:	8:00am – Check In
	8:15am – Hydration Clinic provided by Dick’s Sporting Goods and Nathan Performance Gear
	8:30am – Training Runs Start
Distance:	4 mile and 8 mile distances available (both training runs will be out and back)
Location:	UPMC Sports Medicine Indoor Training Center – South Side (Check In and Hydration Clinic)
	3300 S. Water Street Pittsburgh, PA 15203 Parking is available adjacent to the building

Runs will take place on the bike trail in front of UPMC Sports Medicine.

***There will be NO fluids provided on the course.***

April 18-24

This is going to be a pretty short post tonight because I'm pretty tired. Here's the schedule for this week. If your in a Spin class I plan to be teaching all my regular classes this week and could possibly sub at the Steel Tower YMCA on Friday (if that works out I'll be sure to let you know).

As always, feel free to join in any of these workouts!

Total Bike Hours: 7:30
Total Run Hours: 4:00
Total Swim Hours: 1:30

Monday
Swim at LA Fitness 6am - 6:45am (Drills)
Tuesday
Run at LA Fitness 4:50am - 5:40am (Easy warm up followed by 5 1/2 mile pick ups)
Spin at LA Fitness 5:45am
Spin at Rivers Club 12:15pm
Spin at LA Fitness 6:45pm
Wednesday
Spin at LA Fitness 5:45am - 6:30am
Spin at Rivers Club 12:15pm
Thursday
Swim at LA Fitness 6am - 6:45am
Friday
Spin at LA Fitness 5:15am - 6:30am (yes, I'm staring 30min early, feel free to join!)
Saturday
20 Mile Run Time TBD
Sunday
Bike 8am - 10am