TWO DAYS OF FREE SHIPPING LEFT !!

You've seen the adds: "Don't fade, Accelerade." The prices are pretty good, but now they're even better as they are offering FREE shipping--normally $5.99. To get that deal you have to click on the link in the upper right column of this blog that says 'Accelerade & Endurox'.

Free shipping only lasts till Feb 2, 2008.

RIDE ON!

Metabolic Test Demo

Wes Emmert of the Rochester Athletic Club and I are going to do a metabolic test on February 9, 2008 at 10:15am. It will be done outside of the fitness testing room on the upper level near Studio 1. Members are welcome to check it out--not sure if its open to the public yet.

Many people think that sweat and tears is how you get in shape and lose weight, but all too often people workout harder than necessary--especially in the early months of the year. By working out at heart rates that are too high (a typical sign is heavily labored breathing), your body looks to burning mostly (sometimes only) carbs and not too much body fat is utilited for energy. When you go thru a metabolic test you find out which zones to train in for burning the most body fat, where you burn the most carbs, and what percent of your calories burned are from each. You also find your out your predicted VO2 max as well at your anaerobic threshold.

VO2 Max Test Continued

So I went to the free Wellness Eval at the DAHLC. I was expecting a metabolic test as they said the test evaluates your fitness, tells you your VO2 Max, efficient HR's to train at, etc. It's pretty standard now for a health club to have metabolic testing so I just figured that was what they had. If I chose to do it, I could have done the bod-pod body fat test, but I didn't have a speedo (thank goodness) so I did the regular caliper test. That went fine (12%--higher than I want). I was really looking forward the meta cart test. The guy asks me if I want the submax or the max test and says the max test is more accurate because it is your max--the sub max predicts max. I chose max. He has to check with his supervisor because he hasn't tested someone using the max test yet. He comes back and says they can't do the max test because they don't have the meta cart. I ask: "How are you going to do the sub-max then?" He said the bike (or treadmill if I want to use that) has a test on it that take your heart rates throughout the test then predicts your VO2 Max. Well, guess what....? The testing format assumes your maximum HR based on the good old (good for nothin') 220 - age= Max HR formula. I couldn't believe it. Being that I am 37 it assumes my max HR (yes, the HR I could hit, but not sustain) is 183. I have time trialed at 183, run 5k's at 185. My max is not 183. So anyway, they don't have the test I thought they had. I should've inquired prior to, to get specifiics. A free metabolic test--yeah, right... I I believe you can get a real VO2 and threshold test at the clinic itself, and the Roch Athletic Club has a meta cart (New Leaf equipment) I've tested on. My VO2 about a year ago was 63 ml/kg/min at the RAC. The 65.5 was at the clinic in 2001. They say you go down with age : ) I plan on re-testing at the RAC some time soon to see where I am at.

If you are a member of the DAHLC and have never been thru a test and/or don't compete in sports, the test format they use is a good place to start. And if you re-test, you will have a base line to start from so improvements (or non improvements) will be shown.

I put myself thru the grueling threshold test on the bike trainer with an HRM yesterday. Results: I nearly threw-up. Actually, my AHR was 176. Last year at this time it was 178 when I did it. Those things fluctuate. I'll do it again in a month or two. I did it for the first time on my tri bike so that may have had something to do with it the slightly lower number. I did hit 183 at one point in the test. Hmmm...

Baby and Cake

Ok, so it's well past Christmas, but I haven't posted a photo of Sofia in a long time....

VO2 Max Test

Going in on Friday to have it done. I'll let you know how it goes. I am not expecting to be up in the 80's, but 60's would be good. The best I've tested at was 65.5 ml/kg/min. Check out the following chart of 'norms'. I wonder who they're testing? CLICK THIS

First Long Ride

Winter riding can be tough. It's cold, sometimes damp, windy, etc, but if you want to be ready for Spring and Summer racing, you have to train. I'm a few weeks into training and it was time to put in a long ride. Not too long, but a good solid 90 minutes. The weather wasn't too bad this weekend, but the scenery was sort of monotonous. Here's a picture while I was riding:
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Ok, so I don't ride outside if its under 50. Maybe 40.

FREE SHIPPING on Endurox and Accelerade

You've seen the adds, right? "Don't fade, Accelerade." I have sponsorship by Accelerade and Endurox products. Prices are pretty good, but now even better as they are offering FREE shipping--normally $5.99. Please click this or as always, you can get to the site by clicking on the link in the upper right column.

Free shipping only lasts till Feb 2, 2008.

Happy Training!

2008 Tentative Races

Not that you care, but below are the races I plan on doing. Key word: plan. I have already registered for some of them. Technically, I have never done a tri (only the TriRochester Mock tri of the Rochesterfest Tri) so my first 'real' tri will be the Pigman in Palo, IA. Here's the list:

04/27/08 Winter Begone Duathlon
05/2008 TriRochester Spring TT's (first 4 Thursdays in May)
05/10/08 Oakdale Spring Classic Du *
05/18/08 Gearwest Du *
05/24/08 Apple Du
06/01/08 Pigman Triathlon -short course- *
06/08/08 Manitou Tri
06/15/08 Fairmont Tri
06/29/08 Rochesterfest Tri -short course- *
07/12/08 Timberman Tri
08/2008 RASC TT Series (Tuesdays in August)
08/03/08 Brewhouse Tri
08/09/08 Turtleman Tri
08/17/08 Pigman Tri -long course- (this is a half iron--probably not doing it, but hopeful)
09/27/08 Treadman Du

* events I've already registered for
Events in green are part of the Midwest Multisport Series (click to see all the races in the MMS).

2007 Season Results

April

Oxbow Dirt Road Race: of the Cat 3's that actually finished, I brought up the rear

Durand Road Race: 18th Category 3

May

Kenwoods Road Race: 17th Category 3

Oakdale Spring Classic Duathlon: 2nd age group, 18th overall

Apple Duathlon: 5th age group, 29th overall

Tri Rochester/RASC Spring TT series: 1st place overall, Stock Division

August

RASC Fall TT Series (Aero div):

-3rd in 25 mile on 07/31/07 (1:03:15)

-5th in 5.5 mile on 08/21/07 (13:21)

-4th in 20 mile on 09/04/07 (49:01)

-1st in 14.2 mile on 09/11/07 (34:48)

-Overall results unknown-

Festival Run (10k run): 2nd overall, 1st age group

MN State Road Race Championship: 18th Category 3

September

Treadman Duathlon: 1st age group, 7th overall

Stride for Fitness (5k run): 3rd overall, 1st age group

Park Tool Younglife Duathlon: 4th age group, 8th overall