I couldn’t get out side today because I needed to stay home with the kids. I got on the training and did some intervals. 5 3×3 at high zone 4 (4.6-4.9) After a 8 min recovery I did some over under intervals. 2x 4 min in zone 2, then 4 min zone 4, then 4 […]
Author: cwilhelm
Head Coach for mtbcoach.com. USAC Certified Cycling Coach.
Strength Training
Nothing really exciting about this workout. After a 30 min warmup I hit the weights. Here is my current strength program. Before I begin I do at least 15 min of Elliptical trainer or Stationary cycle. Leg Press 5 sets of 15 160 lbs Knee Extension 3 sets of 15 120lbs Leg Extension 3 sets […]
Pride
Today I watched the movie Pride. It’s about a group of young men that are in a tough part of Philadelphia in the early 1970. Their local recreation center is going to close, but before it does they join it’s swim team. And the story goes on. I don’t want to spoil it so I […]
Adding Google Maps
I added a new feature to the site today. I now can add my GPS recording to show the route I rode and the elevation gain. I use a Garmin 305 GPS. This is a excellent device. I highly recommend it. ward2 This ride is from the Ward and back on Jan 18 2009.
Great Snow today
Being out of a job has it’s perks. Eldora has had over a foot of snow in the last couple of days, and I had to go check it out. The weather at the house was nice, no wind and sunny, but 5 decrees. Eldora called for a high of 20 decrees, and with no […]
Got some snow? Go skiing!
That’s what I did today. There wasn’t snow much at the house, but Eldora claimed 6in over the last two days. The snow was a little wet for this time of year, but there was no wind and it was 30 decrees. After skiing some double black runs, and beating my legs to a pulp, […]
Denver Museum of Nature and Science
I needed to rest today, and clear the head. We headed into Denver to check out the Denver Museum of Nature and Science. I must say I was very impressed. I’ve been to many museums in my life, and many around the world and this one is at the top, probably second to the Smithsonian. […]
What do you do when you lose your job
That’s right, today I got the boot. I somewhat expected it. The up side, I’ll get to ride by bike more and concentrate on coaching. Since I had the day off, I planned an MTB ride. There is still a lot of snow on the north facing slopes so I needed to head to […]
Another beautyful day in the foothills
Wow, we are going on something like five days of spring like weather in the Front Range foothills and it’s mid January! We have been getting lots of sun, and the temps have been in the high 40’s. Instead of doing the 3×3 intervals on the plan today, I had the opportunity to get out […]
Training indoors
During the winter and bad weather I use a indoor cycle trainer. I find it to be very effective. After three or four months of being on the trainer with a few days a month outdoors, I come in to spring ready to go. Here is a good article by CTS about using a indoor […]