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Upcoming bike tour and training…

August22

I did not get as much training in as I would like for this upcoming September bike tour.

Part of that is because I didn’t know when Lindsey and Calico were heading for a grandparent visit and partially work. Work was very intense as I tried to get everything in place and it is always hard to leave when you are a small team of 2. I also hurt my back about 10 days before leaving… and had to get a lot of rest in (partly due to a huge screw up by a bike shop, they installed a part backward… and partly me as I had a fun day at the beach and was throwing Calico and his friend Benjamin in a way that was bad for my back injury).

I do think that I am better prepared than on my first bike tour though. This is good as this is going to be a MUCH harder route with a ton of climbing.

I am planning to bike up a Camino Interior route to Santiago, then back down along the Camino coast route, and then a “quick” hop over to Viseu. The route is around 900km, not counting the missed turns, and kilometers to find a hotel or campsite depending on what I do. The route also has 15,000 meters of altitude gain. Most of that is in the first stage. The Camino Interior route is known to be rough, so there will be times I’ll have to walk my bike up 20% grades, and hopefully, the path isn’t so overgrown. It will be an adventure which is what I am after :)

On the bike tour I did in 2018 I averaged 65km a day at a pace of 3 hours and 20 minutes of ride time (over 18 days with 2 break days). But, I also didn’t have much climbing as a huge part of the ride was on a canal path. I only climbed 2,800m versus 15,000m on this upcoming trip…

On this trip, I am blocking out 21 days and seeing how it goes. My little Komoot bike planning tool estimates if I spend 4 hours in the saddle it will take 19 days… if I bump my rating up to “Athletic” on their little tool it goes to 15 days. So we shall see :)

Training plan?

For my first bike tour here are the 3 months leading up to it:

Apr – 9 biking days / 173 km / 11 Hours / 0 rides over 30 Miles
May – 12 biking days / 400 km / 25 Hours / 3 rides over 30 Miles
Jun – 13 biking days / 508 km / 26 Hours / 5 rides over 30 Miles

Here are the 3 months leading up to this current tour:

Jun – 18 Biking Days / 320km / ~28 Hours / 3 rides over 50km
Jul – 17 Biking Days / 324 km / ~28 Hours / 3 rides over 50km
Aug – 13 Biking Days / 554 km / ~32 Hours / 7 rides over 50km.

I feel pretty good about the long rides, as I ride much further than I did for the first tour which is going to help. For example, here were my long rides in those months:

Jul- 67km, 70km, 81km…
Aug – 47km, 63km, 70km, 50km, 71k , 72km

What would I change if I could go back? (and for next time)

In June/July I would have like to have been doing 3 rides a week, each 3+ hours long. That would have helped get more time in the seat. And, then in August, I could have bumped that up to 4 rides a week, each 3 to 4.5 hours long (as then the leap to aiming for 6 to 7 days in the seat doing 3 to 4 hours would have felt easier). Oh well, that is also part of the adventure :)…

adventure hiking GIF by Nat Vegel

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

posted under 2021 Camino Portugal Bike Tour, Fitness & Sports, Travel | Comments Off on Upcoming bike tour and training…

Funny Calico story…

April10

Background… Calico calls breast bobos.

At some point when he was little he got to watch some animated music video and saw this one with Dwayne Johnson in Moana (this video cracks me up). Anyway, because of this, Calico has a deep-seated belief that being able to move your bobos like Dwayne “The Rock” Johnson is the epitome of strength :). I work out a fair bit and he usually likes to join in, and the end of each workout is a question “can you move your bobos yet?” One day buddy… one day… :).

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Workout Summary 2020 + 2021 Goals.

January1

For 2020, I did a total of 386 hours of tracked workouts. I worked out 280 days out of 365 days in some form. This was a fantastic year and I set an all-time record for the number of days I worked out. And, 2nd highest on hours ever.

Biking
I rode 274 hours on my bike and biked 144 days out of 365. I covered around 5,675km. A fantastic year that shatters all my previous years :).

Strength / Rehab / Back
I’ve been tracking how well my back did this year and 94% of the time it was great. It got a little worse over the last few months. I think this was because I could not bike for 7 weeks. And, with us moving around Portugal doing ST was a little tougher mentally. I am working to get back to three strength training sessions a week.

Fun stats:

  • I rode 5,676km this year on my bike. My highest year ever!!!
  • My longest bike ride this year was ~146m over 6 hours and 42 minutes (longest ever). I did a 111km ride a few days later which is my 3rd highest.
  • In July I biked 46 hours while on our European road trip. The only month I’ve done higher was 51 hours in July 2018 (when I did an amazing bike tour in France).
  • I did 176 strength training rehab sessions this year. An average of 3 a week.
  • My average strength training session was 33 minutes. Last year it was 45 minutes. It was lower as I tried to do a 15-minute workout every morning, and longer workouts 3x a week.

  • What are my workout goals for 2021?
    I am hoping to do several bike tours this year. But, I am waiting to see what Covid looks like. I am hoping to do the Camino Portuguese in the Spring and maybe another Camino or Canal route over the summer/fall. And, I want to stay strong and pain-free.

    1. Maintain a good base on my bike so I can do long bike tours. Right now that means riding 3x to 4x a week with s long ride on the weekend.

    2. Do strength training 3x a week habit to keep my back happy and strong.

    3. Do Yoga 2x a week to keep my back happy and flexible.

    4. Trying to figure out how to do some sprinting workouts to get the heart rate higher instead of just endurance. I am going to try some bike sprints in Zwift once I get it hooked up.

    Past years: 2014, 2015, 2016, 2017, 2018, and 2019 workout summary.

    posted under Fitness & Sports | Comments Off on Workout Summary 2020 + 2021 Goals.

    Longest bike ride, new record!

    July6

    146km in 6 hours 42 minutes (~91 miles). Average speed a little under 22kph and 600 to 960m elevation gain (maps differ in estimate).

    It was a beautiful ride near the Atlantic coast in South West France. I was on the EV1 route and I hope to do it one day as the cycle path was fantastic. I planned it with Komoot and apart from a weird hour on a semi-busy road it was great (they make it easy to export to Garmin gear). The last hour was HARD, and the last 30 minutes even harder.

    My previous record was 117km in 5 hours 28 minutes that I did on a bike tour in France in 2018 (fully loaded bags).

    posted under 2020 Europe Roadtrip, Fitness & Sports | Comments Off on Longest bike ride, new record!

    End of a 60 day warm-up + push-up challenge.

    May3

    I just finished a 60-day self-challenge to do a daily warmup every day except Sunday. It usually took about 15 to 20 minutes and it def made me less stiff. I didn’t always do it in the morning, but I could tell a difference when I did (less stiff/sore).

    As part of this, I did 72 medicine ball pushups every day (not in a row). I was still trying to work out 3 times a week, so there were days the pushups were harder and I was sore. And, by the end, I was bored with pushups and not looking forward to them. I am going to keep it going, try to get it done first thing in the morning, and switch up the exercises a bit. The goal is just to warm up my body every morning with some stretches / usage.

    posted under Fitness & Sports | Comments Off on End of a 60 day warm-up + push-up challenge.

    90 Day Nutrition & Weight Challenge!

    April14

    [Update] Going on a trip July 1st, so stopping this a little early. I lost about 12lb, and been a bit flat the last month at around 220. That seems to be my normal weight with the added muscle. I def played with macros and felt lost. The coach was useless as it was just a service to cheer weight loss and not teach you about how to make sure you know what you are eating. When I get back from this trip I plan to play more with the balance between carbs/protein/fat. I hit some low points where I had no energy through this and I want to figure out how to do that better.

    I am doing a 90-day challenge to lose weight, maintain muscle, and learn more about nutrition. This will run from April 13th through Sunday, July 12th. I am going to work with a nutritionist at Stronger U and read some books.

    Why am I doing this?

    #1 – I want to learn more about nutrition and the ratios of what I should be eating (carb/fat/protein). I want to understand the science behind increasing and decreasing my meals while ramping up workouts because I sometimes crash. And, I want to see if I can eat less meat while getting enough protein on my AIP diet (ongoing concern).

    #2 – I want to lose weight but without losing muscle. I currently weigh 232lb and that is the heaviest I’ve ever been. A big chunk of that is the muscle I’ve gained from rehab/ST over the last couple of years. But, I am sure a good chunk of that is fat too.

    posted under Fitness & Sports, Food | Comments Off on 90 Day Nutrition & Weight Challenge!

    New Touring Bike For Spain!

    March3

    I got a Tout Terrain Outback Xplore 29! I wanted a touring bike that could do a LOT of trail and gravel roads here in Spain/Europe.

    I’ve done 3 rides on it so far and the 4-hour ride was amazing. The internal gearing is so quiet and smooth and I am so impressed. The geometry is better than the other touring bikes I’ve ridden and I like being a little more upright.

    posted under Fitness & Sports | Comments Off on New Touring Bike For Spain!

    Biking around Valencia :)

    February1

    Valencia has some great trails and one of my favorites goes along the river up into the mountains. I had a fantastic 75km ride in 71-degree weather this week. I love riding on trails as you are surrounded by nature, nobody is around, and it is super relaxing. I can let my thoughts roam while riding and just untangle the thoughts in my head. This was my 3rd longest ride (per Garmin so at least in top 10 ever)!

    I don’t take pictures too often, but here are a few before I turned around to head back. I cycle through lots of orange fields around here :)

    And, from a few weeks later:

    posted under Fitness & Sports | Comments Off on Biking around Valencia :)

    Workout Summary 2019 + 2020 Goals.

    January1

    For 2019, I did a total of ~316 hours of tracked workouts. I worked out 236 days out of 365 days in some form. Another good year… although I did not break my last two years’ records on hours or days (they tracked stroller walks w/ Calico which I dropped this year).

    Biking
    I rode 132+ hours on my bike and biked 115 days out of 365. I covered around 2,252km. About 60 hours less than 2018 but a very good year.

    Strength / Rehab
    I am stronger than I have ever been in my life which is cool. I’ve never really done strength training and Jeff has taught me a ton. It keeps my back pain free – and hopefully, my body better ready to handle adventures.

    Fun stats:

  • I rode 2,252km this year on my bike. My 2nd highest year (only counting outdoor rides).
  • My longest bike ride this year was ~61km over 3 hours and 6 minutes (6th longest ever).
  • I did 119 strength training rehab sessions this year. That is about 2.2x a week (good habit).
  • My average strength training session was 45 minutes.

  • What are my workout goals for 2020?
    I am living in Europe and I ordered a new touring bike so I am hoping to do a ton of adventures on it! And, I want to stay strong and pain-free.

    1. Build a good base on my bike so I can do repeated 4 to 6 hours no problem. Right now that means riding 3x to 4x a week with one or two long rides on the weekend. Regardless just explore as much as I am able with work and family.

    2. Keep doing my strength training and build a ~3x a week habit to keep my back healthy and get stronger.

    3. Throw in some fun challenges here and there. I’ve been doing soccer juggling and I am thinking of trying a 30-day pushup challenge or something.

    Past years: 2014, 2015, 2016, 2017, and 2018 workout summary.

    posted under Fitness & Sports | Comments Off on Workout Summary 2019 + 2020 Goals.

    Goodbye Running…

    August1

    For the last couple of months, I’ve slowly been adding running back into the mix to see how my back holds up and how I feel. I miss long-distance running and I was hoping I could get back to hour-long runs. I got up to ~45-minute trail runs, but I decided it just isn’t worth it. My back is not loving it I am ready to say goodbye…

    I love running, but it is hard on the body. And, with an annular disc tear and a new found love of biking, I’d rather ensure I stay healthy for that and bike adventures. I am going to see what I can do around other bits for more high-intensity stuff.

    Goodbye running.

    posted under Fitness & Sports | Comments Off on Goodbye Running…

    Goodbye Suunto! Hello Garmin…

    May19

    I’ve been running or working out with Suunto watches, heart rate monitors, and food pods since 2007. I’ve been feeding data into their online platform called Movescount for a VERY long time. I decided I was done when they announced they are going to shut down Movescount without any way to get your data out. They also don’t sync with popular services, which annoyed the hell out of me. They are supposedly moving it all to some shittier version of Movescount called Sports Tracker, and they wanted to force me to use my phone to sync or something silly. Software is hard, especially when you sell great watches but don’t invest in why your customers buy the watches.

    Anyway, I switched over to a Garmin 945 and couldn’t be happier. I was already using them for a bike touring computer so all good there!

    posted under Fitness & Sports | Comments Off on Goodbye Suunto! Hello Garmin…

    Workout Summary 2018 + 2019 Goals.

    January1

    For 2018, I did a total of ~404 hours of tracked workouts. I worked out 267 days out of 365 days in some form. This was a good year for working out and I smashed my old record of 265 days.

    It would have been even higher but in December I got a cold for ~4 days and then the cough lingered for 3 weeks (plus 15 days travel). I will admit it has also been hard to figure out how to do the workouts I want to do while working full time and make sure I have a ton of time with my family. I’ll figure it out :).

    Fun stats:

  • I rode 1,524.7 miles this year on my bikes.
  • In July I did 660 miles on my Burgundy bike trip in France. That was over 16 days and boy was my butt sore from all the riding.
  • I set a new personal record for my longest bike ride at 73 miles.
  • I hiked/walked 342 miles in 2019. Way less than the 741 miles in 2017 but I replaced a lot of that with biking. Calico doesn’t do as many stroller rides too.
  • I ascended ~60,000 feet while biking and 35,000 feet while walking/hiking.
  • Last year I did 68 strength training/rehab sessions, this year I managed 152. My back feels awesome, and as long as I keep these up and keep learning I am hopeful I can start some lite trail running at some point…

  • What are my workout goals for 2019?
    I want to keep my back happy and stay in good enough bike shape to do a ton of mountain biking this spring/summer.

    1. Keep doing my strength training / rehab 3x a week to keep my back healthy and get stronger to prevent future injury.

    2. Ride my bike 3x a week to stay in good enough shape to do the longer fun rides. I’ve got a specific plan but that is my minimum goal.

    3. Do a small bike tour in Valencia along the El Cid route this spring.

    4. Ride my mountain bike a ton this summer. I am excited to be home this summer, and hopefully, Lucas and I can go on a bunch of rides. Slightly dependent on work.

    5. Do one solo adventure hike a month (1 to 4 hours). I miss these and wanted to add them back. Good for thinking.

    Past years: 2014, 2015, 2016, and 2017 workout summary.

    posted under Fitness & Sports | Comments Off on Workout Summary 2018 + 2019 Goals.

    Bike Training 2.0 Thoughts.

    November18

    When I did that last bike trip to France my legs held up pretty well, but my butt was sore as hell and that was the biggest factor in the ride from a pain perspective. The month before the trip I did 13 days on my bike, a total of 26 hours, with 5 rides over 30 miles. I don’t think that was enough to be as ready as I’d like to be…

    On the ride, my average daily miles was ~41 miles and around 3 hours 20 minutes. What I can find online says that a good rule of thumb is to be doing 3 rides a week that mimic what you are going to do on the bike tour (for at least 2 to 3 weeks before). Or at least the mileage/time in some format. So if my training needs to ramp up to at least 3 rides a week of 40 miles / 3.5 hours that is ~120 miles a week, and more importantly around 10.5 hours on the bike.

    posted under Fitness & Sports | Comments Off on Bike Training 2.0 Thoughts.

    Burgundy Bike Tour!!!

    July2

    I’ve been training hard for a solo bike tour of Burgundy France that I leave for in a few days. I’d rate myself a 6/10 for preparation. Her is what my training looked like:

    April – 9 biking days / 108 Miles / 11 Hours / 0 rides over 30 Miles
    May – 12 biking days / 248 Miles / 25 Hours / 3 rides over 30 Miles
    June – 13 biking days / 316 Miles / 26 Hours / 5 rides over 30 Miles

    I wish I had started training seriously a month earlier. I was dealing with a back injury flare up at the time, but I got that sorted and I am feeling great now (thanks to Jeff for a lot of rehab time + Dr. Helburg in Boulder). I am hoping to do around 40 to 60 miles a day, and if I need to take a day off I will. This is my first bike tour and I am really excited :).

    Where am I headed?

    My plan is to start in Dijon and head north to Migennes, then south along another Canal route, then jump on the EuroVelo 6, and then I think either that or another Canal route back to Dijon (to meet my family there).

    I’ll to update later with how I packed, I am curious if I left enough room and packed the right stuff. It was a lot easier for the walking trip in Spain/UK.

    posted under 2018 Burgundy Bike Tour, Fitness & Sports, Travel | Comments Off on Burgundy Bike Tour!!!

    My second longest bike ride ever…

    June11

    I just finished a 4 hour 51 mile bike ride… which is my second longest ride ever after my epic 56 mile bike ride to Sherwood Forest (which I had no training for and had a fair bit of leg cramps at the end). So far training for my big July bike trip is going well, and I’ve slowly been pushing up the mileage. In May I got in 250 miles over 24 hours, and so far in June, I’ve got 150 miles in over 12 hours. My hope is that I can do 40 to 60 miles a day for ~19 days. Regardless it will be fun :).

    I also took two classes last week, one on how to fix a flat, and one on basic bike maintenance. I feel good about being able to fix a flat, but not very confident on the rest.

    I am loving my Salsa Marrakesh. I put gravel tires on it when I bought it and it has been a blast. I wish I could take it on the upcoming bike trip, I hope the bike I am renting is decent. I am definitely bringing my seat though as it is super comfy.

    posted under Fitness & Sports | Comments Off on My second longest bike ride ever…
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    This is bwb’s personal blog so he can share his thoughts with the world, however scary or silly they might be. Plus family and friends can track what I am up too, and where I am in the world.

    I am pretty simple. I love Mangos. I love the ocean, although mostly at sunset as I’m a ginger. I love to travel, eat exotic food, read, and use my imagination. I love creating and developing ideas into businesses, understanding how all businesses work, and building cool stuff. I am a globalist and see the entire world as my responsibility and playground. And, I am married to an amazing woman who makes life even more fun :)! And, we are now the proud parents of Calico Jack :).


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