Tag Archives: cycling

Sleep Isn’t Overrated 

After scoring a 10 mile personal record yesterday I was tired. My body was hungry for food and sleep. I tried to do some yard work, but just didn’t have it. I shut it down and retread to the easy chair.

I’ve been forcing myself to get more sleep. At one point I was averaging about 5-6 hours and things just weren’t right. My workouts weren’t good and I constantly felt tired. I’m now forcing myself to sleep more. Even pushing myself back to bed in the morning. I’m now getting between 7-8 hours and everything is better from my workouts to my overall prodictvity. 

Last night I got almost 10 hours of sleep. I woke up and was a bit sore, but felt refreshed. I jumped on the bike and hammered out 21 miles at a 17 mph pace. I then jumped on the treadmill and added another 3.5 miles to keep my run streak alive at 151 days. No way I’d have been able to do this today if I was still averaging 5-6 hours. 

It’s not easy to force myself back to sleep, but it’s needed. You can eat better and workout smarter, but if you don’t get enough sleep all your hard work goes down the drain. 

Decide to dominate!

I learned what it takes to be first and did it

Two weeks ago I competed in my first duathlon and came in second. After taking time to look at what I could do better it came down to my transitions.

I focused for two weeks on the running part of the duathlon. I knew if I could get my times down and then spend less time transitioning I should be able to do better. That’s what happened today. I won my group by over two minutes. It came down to both runs being solid and I cut three minutes off my transition.

It feels good to focus on what I could do better and just do it. I’ll probably never get an overall first for an entire race, but today showed me if I compete smart I can win. Maybe that overall first place can happen with a bit more focus!

Decide to dominate!

June Fitness Recap

I was busy in June. I added cycling back into the mix once I got my bike together after the upgrade to Dura-Ace.

I ran 87 miles in June, which is a bit lower than normal months. I rode 384 miles on the bike. Clearly cycling took away from running, but I mixed in some nice two-a-days of running and riding.

I’m focused on getting to 100+ miles a week between running and riding. I like to be in around 20+ miles running and 80-100 miles riding. This mix has been working well for me and I feel some relief on my legs with a bit less pavement pounding.

I’ve also seen my step count go up with all this activity and I’m hovering near 180,000 to 200,000 steps a week. I’ve stopped tracking all my food and ironically my weight is dropping again. Clearly focusing on two sports and eating right is helping shed those pounds. If I could curb my snacking I’d be golden…working on that.

I’m very happy with June and looking forward to a strong July. I might even work in swimming…oh boy. I’m still on track for 1,500 miles running and 1,500 miles riding. I’m a bit behind on riding, but calling it a wash as my miles are going up quickly.

Decide to dominate!

Run Day 65 / Ride Day 1 – Fitbit Blaze Passes The Test

I couldn’t have asked for a better March morning to pound the pavement for a race. I watched my training closely this week. I built in a cross training day on Monday with no running. Then I ran three days and rested on Friday. I felt fresh this morning and was ready to run.

I finished the St Malachi Church Run with an 8:45 average for 5 miles. I was 87 out of 160 in my age group and for the second year in a row faster than the year before. The Fitbit Blaze did very well for its first race and it was alone on my arms with no backup watch. It’s been a long time since I’ve raced with just one watch.

I topped off the day with my first ride of the season. I thought it was warmer than it really was, but the wind out of the North was deceiving. I didn’t dress correctly so I only clipped off 12 miles. I was a bit slower with a 16.4 mph, but not complaining for my first ride. Again, the Fitbit Blaze did very well. I rode with only the Blaze and no Cateye or TomTom. I noticed it took the Blaze a few seconds to get up to the correct speed…it seems to build up to your speed, but it wasn’t a big deal once I got used to it.

A good day for the Blaze…and for me.

Decide to dominate!


It’s official…we have a winner in the war for my wrist

I wrote in a previous blog about my use of multiple devices that reside on my wrist to track multiple things. I noted that one was close to winning my wrist and that was the Fitbit Surge, but they wouldn’t get that award until they linked with Strava and tracked my cycling. Well…Fitbit has done it. They gave me cycling tracking and earlier this month linked to Strava.

I tested going with one watch all week. I ran a total of 5 times for 20 miles (including one race) and got in a 20 mile ride today. The Fitbit Surge gets a solid A in my book. I get all my usual metrics like steps and stairs (which are a must), but now I don’t have to throw on a new device to get everything else. The first sync with Strava had a hiccup after my first run, but once I connected again everything ran smoothly. All I have to do is open the Fitbit app after working out and the sync takes care of everything. It’s fast and accurate linking with Strava.

The cycling today worked very well. I got 20 miles in and the stats were dead on. I liked being able to swipe and see all my stats easily while riding (same with running). Again, the sync after riding was easy and everything happened when I entered the app.

Three things I’d like to see improved. When running I like getting alerts when I hit my mile marks with my average. The Surge doesn’t do this and the lap function won’t work for me as I’m not going to hit the button on every mile. Overall not a big issue as I can swipe to average. Just would be a nice add down the road. My biggest concern is battery life when using GPS. This is an issue with all the watches as they will only last so long. With a full battery both times I did a run and a ride. After an hour the battery was at 50%. For training this is fine, but I’m concerned what will happen during a half marathon or a duathlon. I’ll have to test during training to see how far I can push it. The last thing would be making it waterproof. I’m not a big swimmer, yet, but I see the day coming where I’ll be in the water more.

In my book the Surge wins for what I need right now. I still love my TomTom, but it is now sitting on my desk as a solid backup because I never have to take my Fitbit Surge off…other than to charge it.

Decide to dominate!

Saturday run and ride –  doing double duty

I was looking into the Huntington Duathlon this morning…I got out of bed and off I went. I took it easy on the run as it was warm and my legs were a bit tight from an afternoon run the day before. I had a good amount left in the tank for the ride and instead of keeping it short I went my normal 20 mile loop.

Overall I was very happy with my results this morning in doing a double. I’m going to target doing this local duathlon so I can keep focused on running and riding together. The format is a 5K run / 12 mile ride / 5K run. I already know I can run then ride…the question is can I run again after the ride. I’m up for the challenge!

Decide to dominate!


Milestone – cycle 1,000 miles…check

One of my goals this year was to get on the bike and cycle 1,000 miles. For most of my old cycling friends that is easy. For someone who lost hold of the sport he loves it wasn’t easy at all.

Yesterday I flipped 1,000 miles for the first time in I can’t remember. I used to have 1,000 miles by May or June when I was in high school, but busy life and not living healthy took that away from me. While the first 200 miles were tough getting back in the saddle, I was able to find my old form pretty quickly. I celebrated hitting 1,000 miles with a 22 mile ride at a good (for me) 17.7 average.

I’ve found my passion again for the sport. I rode in a tour on Saturday here in Ohio. Like most tours I’ve ever rode in Ohio it poured the whole time and I rode alone for 50 miles. I didn’t mind not having anyone to share the ride with or draft / pace off of…I was smiling the whole way from start to finish knowing how far I’ve come.

Decide to dominate!