infoninja v3

2007 Races/Events

2007 Resolutions

Current PRs

Current Power Songs

Wednesday, June 29, 2005

Today's biking

01:56:46 @ 16.1 mph. I'm really getting into the 50km before work training's just about the perfect distance/duration for me right now...
Do I need to actually say anything about this?

Tuesday, June 28, 2005

Quick bike log

02:01:04 @ 16.2 mph before work

Monday, June 27, 2005

Had to go into work at 6:30 this morning to fix a strange hardware problem, so I headed to the gym afterwards - about 3 miles of running, 90 minutes of weight lifting. Have a massage scheduled shortly, planning on trying to get a good ride in before work tomorrow.

Was sad to read about the death of Bob Breedlove - reading about some of his accomplishments was one of the things that got me interested in endurance cycling.

Running through my brain

Top Ten Best American Rock Albums (in no order):
  1. Bruce Springsteen - Nebraska
  2. Bob Dylan - Highway 61 Revisited
  3. Husker Du - Zen Arcade/New Day Rising (I think they complement each other so well that they have to be considered as a single piece)
  4. Guns n Roses - Appetite For Destruction
  5. Smashing Pumpkins - Machina I & II
  6. John Mellencamp - Scarecrow
  7. Janis Joplin - I am incapable of deciding between Pearl and Cheap Thrills
  8. Lynyrd Skynyrd - Second Helping
  9. Drive-By Truckers - Southern Rock Opera
  10. Uncle Tupelo - Anodyne

Saturday, June 25, 2005

Great day - biked 60 miles, drove up to Chicago, lay on the beach most of the afternoon, ate Moroccan food at Andalous (I cannot resist the Meknes Tagine). What more could I ask for?

Wednesday, June 22, 2005

On Monday, rode 30 miles @ 16.6mph, felt very strong. Took yesterday morning off from training, went to the gym for a couple hours yesterday evening - 5k on the treadmill, plus 90 minutes upper body weight training. Rest this morning, then I'll get 30-50 miles in tomorrow morning on the bike.

Meals today:
  • Immediately after getting up: FRSPlus w/ 4.5g L-Glutamine added
  • Meal 1
    • 2oz black bread
    • 2T hummus
    • Nutritional supplements
      • 1.2g fish oil
      • Glucosamine/MSM complex
      • 1g CLA
      • 1g HMB
      • 250mg ginger extract
      • B-complex
      • Probiotic supplement
  • Meal 2
    • 1 cabbage piroshki
  • Meal 3
    • 5oz tuna
    • 1 large apple
    • 2c broccoli
    • 2T fat-free balsamic dressing
  • Meal 4
    • 8oz cottage cheese w/ 1 cup blackberries
    • 7 pretzel sticks
  • Meal 5
    • 1c mixed rice risotto w/ fresh peas and smoked turkey sausage
  • Meal 6
    • 4 Rye krisps
    • 1T hummus

Monday, June 20, 2005

Back to training

Looking to cut some time from my next century, at this point I'm rested up, and adding some more miles to my training plan. Had a fairly good ride on Saturday (45 miles, 16.1mph average). Discovered my new sprint training method...getting chased by angry stray dogs. Gee, that was fun!

Weighed in on Saturday, have been told to stop or slow down weight loss (which is kind of ironic, since I've not been trying to lose weight the past few weeks. Most likely just need to make sure to up my caloric intake more on heavy bike days)

Thursday, June 16, 2005


Testing publishing to the new web host

Wednesday, June 15, 2005

Potential downtime for

I'm in the process of transferring web hosts, so may have somewhat spotty availability for the next few days...

Tuesday, June 14, 2005

Addenda re: Mahomet Rotary Ride

Even with the bad strategic decision and lack of calories, I was the first person to successfully complete the century!

Naked naked naked!

Yup, Yana, you're right - that was me riding in World Naked Bike Ride in Chicago on Sunday.

Ok, not quite. Sunday, I rode in the Mahomet Rotary Ride. I did the century (101.98 miles in 06:52:17 (average speed of 14.8mph, no drafting)) - it was a great ride, very well supported, nice course, fantastic people working support. I'll definitely be riding it again next year.


After (needing some help getting off the bike):

Lessons learned:
  • Strategy. As anyone who knows me would expect, I did the over-the-top, short-sighted thing and started off super-strong, hammering away for the first 30 miles or so, dropping as many other riders as possible. As a result, the next 20 miles or so were hell. The course was a 43 mile loop, a 29 mile loop, and a second 29 mile loop. When I finished the 43 mile loop, I was seriously considering DNFing, given how chock full of lactic acid my legs were. I dropped down to an easier gear for the second loop, and stopped worrying much re: speed, spending most of the second loop working on easy spinning, trying to get my legs back in better shape. The third loop was then much easier, and I was quite strong up to about mile 95.
  • Calories. According to NAT, I burned approximately 5,500 calories on the century. I consumed 6 servings of Hammer Gel (approximately 550 calories), 1-1/4 oranges (approximately 250 calories), and I'd mixed 4 scoops of Perpetuem into two of my water bottles. I mixed the Perpetuem at about 6am on Sunday morning, as I was getting ready, and estimated the calories for that on the spot. That was a mistake. Being first thing in the morning, I thought that Perpetuem had 260 calories per level scoop, not 260 calories per 2 rounded scoop, so I only got about 500 calories from that. For the rest of my distance events, I'll either need to mix the Perpetuem stronger, or start training myself to withstand solid foods better on the bike.
All in all, I had a great time, and I'm eagerly looking forward to the rest of the events I've got coming up. Still to come this season are:

Tuesday, June 07, 2005

Recent training

Am currently recovering from a nasty sore throat/sinus infection, have been getting in a good deal of biking, although not as much as I'd like:
  • 20050531: 2:12 road ride, averaging 16.7 mph
  • 20050603: 2:29 road ride, averaging 17.3 mph
  • 20050605: 3:29 road ride, averaging 15.7 mph (was very windy, and I unfortunately ended up riding into the wind for a good bit of my ride, which brought my speed way down)
I've got a century planned for Sunday, will report back on how that goes - I've not done anything that long before...

Great ride...

Did Bike The Drive with Josh, ride went great.

Us before:

Us after:

Me after recovering a bit:

Ride went great, will be doing it again. Did about 38 miles, had a blast.

Beet/grapefruit salad with Point Reyes blue cheese

I've got the cutest dogs ever...

©2007 Shea Nangle