I wanted to get in a short bike this morning before work. I have the bike on a trainer in the basement, with a TV. I put on a Mark Allen Online training DVD, and started biking. The kids were up early and playing around me with their toys, as my wife got ready for work. I was only on the bike for 30 minutes, and my HR didn't climb much at all (I'm estimating an average of 125, I didn't wear my HR monitor). During the bike ride, my body did not feel good at all. My shoulders were sore from the weight of my torso when I rode on the aero bars (I might need a fitting). My seat area was sore from sitting on the nose of my seat. I need some serious saddle time before I can tackle the Muncie race in July. My bike is very bad, next to my swim and run. Once it warms up, I will be sneaking out for group rides every chance I get. For now, I'll keep doing short little rides until I build up to more saddle time.
I chased my son around the house last night for a while, and my foot felt fine. I was half chasing him and half seeing how my foot was. It seemed unfazed by the effort, so I think I'll try a short run Wednesday morning. Maybe a 5k before work. Tomorrow will be another swim, and maybe another 30 minutes on the bike Thursday. I ordered a swim lap counter online, so that will be awesome for me - a data geek - to play with once it comes. I ordered the SportCount Chrono 100 red (90000) for $40. http://www.sportcount.com/products.php?category_id=1
Also, so far today I've had 2 packs of oatmeal for breakfast (320 cal), a 611 calorie big salad for lunch, and two honeycrisp apples (307g = 165 cal and 295g = 159 cal), for a total pre-dinner calorie intake of 1,255. (Side note on diet: watch the cream dressings like ranch and caesar, the cheese and croutons! You might think your salad for lunch/dinner is good, but that Ranch alone might be 300 calories! Cheese and croutons are also high in calories for what you get. I use a great fruit based dressing with only 30 calories per 2 TBSP. Also, fat free Italian has even fewer calories and tastes good.) I found a formula on LiveStrong.com for calculating calories burned on the bike indoor, and I estimate I burned 365 calories today. So, I have 1,210 calories left for the day to meet my total of losing one pound per week. I should be able to easily have a few hundred calories left by the end of the day. Like I said before, I'm hoping to get down to 210 pounds by June. It's aggressive, but as you can tell by now, I love to dive right into whatever I'm doing. "Shit or get off the pot" is my attitude.
Here's the calculator for calories burned on a bike trainer:
-55.0969 (given)
+0.6309 (given) x 125 (avg HR)
+0.1988 (given) x 104.326 (my weight in kg)
+0.2017 (given) x 32 (my age)
All of this divided by 4.184 (given) to get calories per minute. Then, multiply that by 30 minutes on the bike to get roughly 365 calories. Save this formula to Excel with a few input boxes, for easy use in the future. This is also close to what MyFitnessPal.com was giving me. I want to be as precise as possible so I'm not waking up in June at 220 pounds wondering what happened! Here is the link for the formula - http://www.livestrong.com/article/307973-calories-burned-bicycle-trainer/.
Happy training! It's already March...
And now, you're photo of the day:
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