Rollin', rollin', rollin'....

Rollin', rollin', rollin'
Though the streams are swollen
Keep them doggies rollin'
Rawhide! 

<--You gotta love the Blues Brothers!

So, the snow kept us all inside. No road riding for this boy when there was 30 inches of the white and fluffy outside! And no outside riding while Maryland tried to come to terms with the issue of "what do we do with all this snow?"

The result? A month of spin classes and rollers.

That's a lot of hours on the rollers. Thank god for Sergio Leone.

Until I broke out the Dollars Trilogy, I could do 60 minutes, maximum. With M. Leone's assistance, I was able to increase to 90 minutes. At 90 minutes, however, the complete lack of feeling in my pinkies and ring fingers meant that I had to get off the bike. No amount of in-ride shaking or repositioning would stop the tingly madness.

With fingers like that, Ramó, El Indio, or Tuco would have had me dead to rights...

Nevertheless, when I was riding, I was a happy gerbil. Almost as happy as this lad...

This weekend promises the opportunity of getting out on the road.

I cannot wait.

Tuesday/Thursday Workout

I have been working on core and leg power for the past few weeks. This is the current version of my twice-weekly workout.

I use super sets. In other words, I move immediately from one exercise into the next (alternating sets). This serves a few purposes:

• Reduces overall time
• Maintains heart rate
• Insures recovery
• Keeps my focus
  

Throughout the workout I will drink ~3 liters of water and one bottle of Accelerade (I respond well to the protein/carb mix, and it suits my GI).

The Workout

Spin	75 Minute
Torso Rotation	20
Hip Abduction	20
Torso Rotation	20
Hip Abduction	20
Torso Rotation	20
Hip Adduction	20
Yogaball Crunches	20
Hip Adduction	20
Yogaball Crunches	20
Hamstring Curl (each leg)	20
Yogaball Crunches	20
Hamstring Curl (each leg)	20
Yogaball Crunches	20
Hip Abduction	20
Low Abdominal (leg raise)	60
Pushups	20
Low Abdominal (leg raise)	60
Pushups	20
Low Abdominal (leg raise)	To Failure
Pushups	To Failure
Air Squats	20 lbs x 20 count
Back Extension	20
Air Squats	25 lbs x 20 count
Back Extension	20
Air Squats	2 lbs x Failure
Back Extension	20
Pullups (Weight-Assist)	3 sets (-90 lbs x 20)
Step ups (left)	25 lbs x 20
Obliques (right)	10 lbs x 20
Step ups (left)	25 lbs x 20
Obliques (right)	12 lbs x 20
Step ups (left)	25 lbs x Failure
Obliques (right)	12 lbs x 20
Step ups (right)	25 lbs x 20
Obliques (left)	10 lbs x 20
Step ups (right)	25 lbs x 20
Obliques (left)	12 lbs x 20
Step ups (right)	25 lbs x Failure
Obliques (left)	12 lbs x 20

Note that the core work is shaded. There is a lot of it.

I know that no one is reading this far, so i am being completely self-serving. But then, isn't that what a blog is all about?

I will be on this for another two weeks. When I return from a conference (week of March 20th), I will modify my workout plan.

The new plan will be to do this workout on Tuesday, increase the spinning/riding (generally), and retain the core and shoulder (still recovering) work for Thursdays.

Giro di Washington è assurdo...ma mi piace! (Parlo italiano male.)

The Giro in Washington is absurd...but I like it! (I speak Italian badly.)

Organizers are reportedly talking with Mayor Adrian "Shameless Cycling FanBoy" Fenty about starting the 2012 Giro in DC. This makes perfect sense, considering Washington's :

• Close proximity to Milan and the quick, easy transportation options between the two cities
• Rich Italian heritage:the legacy of generations of immigration (from such cities as Boston and New York)
• Abiding passion for the sport, as evidenced by the considerate honking heard from local taxi and bus driving professionals

Don't get me wrong, I heartily, selfishly, and unabashedly support it. I will gladly wear pink!

If Hizzoner Adrian "I like DZ Nuts" Fenty* can make it happen, I would be willing to forgive him for his horrible decisions regarding DC's parking policy.

Now, what I really want to know is...what are the disclosure requirements for his custom Colnago?

* I have no idea if he likes DZ Nuts. I know I do!

Ski-Cross, Snowboard-Cross...Cyclocross!

Cyclocross magazine did a 2009 April Fool's post on the subject of Cyclocross in the Winter Olympics.

Genius. Pure genius.

So, in the wake of the 2010 Vancouver Olympics (a.k.a snowless, shameless, and supercilious) it makes sense to revisit the subject.

I heartily endorse the idea. As reported by cyclingnews.com, the Dugast Diavolo is ready to roll in the ice and snow, so the gear is ready. Their have been plenty of races held in the snow, so the riders are ready.

Let's get it done! One fan started a petition for its inclusion. If biathlon and curling can capture an audience, I wager that 'cross can garner one as well!

February is the Cruelest Month

With all apologies to Chaucer, this February was cruel.

Snowmageddon, the Snowpocalypse, or (as my manager likes to call it) Snowdonkulous wreaked havoc with, well, everything.

Two weeks out of work did not mean two weeks of vacation, it meant four weeks of work got compressed into two.

I survived, and I'm back. Let's get this back on track