Category Archives: Recovery

Yogave

Yogave is a donation based yoga studio in Falmouth, Maine. It’s owned an operated by my friends David Clark and Lisa Maxwell. (Both are ex-competitive cyclists.)

Dave informed me of the opening of the studio earlier in the year. At that point I was in the middle of training/cycling and the only classes available were during training hours after work, Monday through Friday at 6pm. Since then they have added more classes and more instructors, including weekend classes.

Today I made a point of getting up early and going to class. Lisa was instructing today so that was a driving factor to attend since I haven’t been able to catch up with her in a while. I also know the benefits to yoga for cyclists to build strength and flexibility. After visiting a massage therapist recently and realizing how tight I am, not to mention my limited flexibility. I used to do that a bit in the off season a couple years back and it made a huge difference. It’s time to focus on yoga again as a way to improve my cycling.

The studio is located at 170 US Route One, Falmouth, in the back of the building. The space is very inviting and relaxing. It’s exactly what you’d expect a yoga studio to be like.

At Yogave, you don’t need to join or pay for a membership. It’s set up on a pay as you go and donation basis. This is quite a different concept from the norm of most fitness studios. Though it must be working because they have been able to add classes and instructors.

There are a variety of classes offered and a variety of times throughout the week so the program works for all level abilities as well as many schedules.

If you happen to live in the Greater Portland area, I highly recommend checking out Yogave in Falmouth. If you have never attended yoga classes before and want to learn more about Vinyasa Flow, there is a workshop scheduled at Yogave, Saturday, 9/26, from noon to 2pm. Go check it out – I’m sure you’ll love it!

Velo Commute, Finally

I just haven’t gotten around to commuting much by bike this year. I did it once for Green Streets day on June 26th.

Today was supposed to be a nice day and with no errands to run or a group/training ride tonight, it was a good opportunity to bike to work. The plan was to ride easy both to and from work as a recovery ride.

It was an uneventful ride with the exception of another commuter pulling up next to me. We started chatting and I realized it was a guy that I rode with along the same route early in the season two years ago. Even though we ride the route often, his commute is longer so he had to leave earlier, thus we don’t see each other along the way.

You just never know who, or what, you are going to see or meet along a ride.

The Ride After

My goal was to go out tonight and ride a decent effort. I knew right away that my legs had nothing to give. And why should I expect anything different? They gave me a lot yesterday in the time trial. 

It probably didn’t help that I didn’t have much for lunch today. My first day back at work after my vacation and although it wasn’t too crazy, it was a bit hectic during the lunch hours so I only ate a Cliff Bar for lunch.

I showed up at the ride after a 20-minute warm up. We started out on time and I promptly was dropped on the first climb. A nice OA/Cyclemania guy dropped back to pull me along the flat section before the turn onto Range Road, which can be a challenging road, especially with a head wind. I knew then I was done. I told him that I was peeling off the ride and not to wait for me.

So I just rode tempo all the way home. My legs felt okay when I stood up but when I sat back in the saddle they were just jello and would barely move. 

I think I’ll spin them a little easy tomorrow and make the most out of Wednesday’s ride and also try to ride the Thursday night ride this week.

A Quiet Week

After last week’s race, it’s been a quiet week. With my sights set on the Lake Auburn Road Race on June 6th it was prudent to back off this week in preparation. 

So I rode a bit with Stephanie and a teammate, Meg, Sunday and took off Monday.

Tuesday I needed to be on the bike for an easy ride. We had friends invite us to join them for dinner in Freeport so I thought I’d ride the bike 12 miles to the restaurant to meet them and my husband. It worked out perfectly. Then I rode back in the car. Not very often you can go for a bike ride and only have a tail wind!

Wednesday was the last day of the Chase Cycling Group clinic where we put all our knowledge of the past several weeks to use. It was a great ride followed by a nice BBQ at Stephanie’s.

It might have been a bad decision on my part, but I took Thursday and Friday off. When I went out on the bike today my legs were so flat and heavy. It’s hard to come off a rest week and feel crappy. You just want to dive in and ride hard again but your legs won’t let you.

I will be at the final crit series tomorrow morning. It’s a chance to open up more for the Memorial Day ride in the White Mountains Monday. I’ve done this for the past two years and looking forward to another year. I’m stronger this year but haven’t put in the kind of miles that might be required to completely 85 miles with 6500 feet of climbing. We’ll see how it goes. My husband it sagging so worst case scenario I have a ride. Though I’ll try not to use that as an excuse to stop riding.

I anticipate the upcoming week to be productive on the bike, as well as off the bike, as I am no vacation. It’s a much needed and long overdue break after not having a full week off since April 2008 when we went to the Tour de Georgia.

Easy Week Over

My easy week has finally drawn to a close. I’m looking forward to getting back on the bike tomorrow morning for an easy ride with a few “pick ups” to open up. Gotta be ready for the LL Bean Time Trial Sunday.

This is the order for the start Sunday:

Red = Me / Green = Friend / Blue = Teammate

Start           Starting Last    First  Sex
Posit.           Time    Name    Name
1       0:00:00 7:30:00 MEADER  CAROL   F
2       0:00:30 7:30:30 HAENN   MICHAEL M
3       0:01:00 7:31:00 BRENNAN ERIN    F
4       0:01:30 7:31:30 FISHER  CECELIA F
5       0:02:00 7:32:00 BURNS   MARK    M
6       0:02:30 7:32:30 FANNING MARTHA  F
7       0:03:00 7:33:00 HUBBELL LIDDY   F
8       0:03:30 7:33:30
9       0:04:00 7:34:00 MCCUSKER CARRIE F
10      0:04:30 7:34:30
11      0:05:00 7:35:00 TIMBERLAKE PAUL M
12      0:05:30 7:35:30 GODUTI  SHANNON F
13      0:06:00 7:36:00 HELLSTEDT BRETT M
14      0:06:30 7:36:30 BASSETT EDWARD  M
15      0:07:00 7:37:00 BLAKE   LORI    F
16      0:07:30 7:37:30 BERTHIAUME GUY  M
17      0:08:00 7:38:00 LISA    OWEN    M
18      0:08:30 7:38:30 FREEMAN ANN     F
19      0:09:00 7:39:00 GOODRICH ANDREA F
20      0:09:30 7:39:30 COX     JOHN    M
21      0:10:00 7:40:00 CARY    CHARLES M
22      0:10:30 7:40:30
23      0:11:00 7:41:00 WRIGHT  CHARLES M
24      0:11:30 7:41:30 ADAMS   KIM     M
25      0:12:00 7:42:00 ALPERN  HEIDI   F
26      0:12:30 7:42:30 SIANI   AMELIA  F
27      0:13:00 7:43:00 KERNER  MIKE    M
28      0:13:30 7:43:30 GAINER  ADRIANE F
29      0:14:00 7:44:00 GOODHUE GREG    M
30      0:14:30 7:44:30 MOORE   MATT    M
31      0:15:00 7:45:00 POOLEY  KEN     M
32      0:15:30 7:45:30 CULLEN  BRIAN   M
33      0:16:00 7:46:00 WHITE   CHRIS   M
34      0:16:30 7:46:30 PIETROWSKI DAVID M
35      0:17:00 7:47:00 DECK    MARCUS  M
36      0:17:30 7:47:30 JOHNSON MELISSA F
37      0:18:00 7:48:00 CRAWFORD NICK   M
38      0:18:30 7:48:30 BRYCE   TIMOTHY M
39      0:19:00 7:49:00 EVANS   JEREMY  M
40      0:19:30 7:49:30 COOK    THOMAS  M
41      0:20:00 7:50:00 DEFEO   ELITA   F
42      0:20:30 7:50:30 COBB    ERIC    M
43      0:21:00 7:51:00 CRAWFORD ZAC    M
44      0:21:30 7:51:30 COOKE-MCALLISTER ERIN   F
45      0:22:00 7:52:00 SHEPARD WALT    M
46      0:22:30 7:52:30 ENGLEHARDT PATRICK      M
47      0:23:00 7:53:00 GOSS    TROY    M
48      0:23:30 7:53:30 JAMES   BILL    M
49      0:24:00 7:54:00 CAVALLI MAXIMILIAN M
50      0:24:30 7:54:30 PARENT  JOSEPH  M
51      0:25:00 7:55:00 LUNT    PAULA   F
52      0:25:30 7:55:30 LUNT    WILLAIM M
53      0:26:00 7:56:00 PHILLIPS DEAN   M
54      0:26:30 7:56:30 VOSBURGH STEVE  M
55      0:27:00 7:57:00 SNELL   KATHERINE       F
56      0:27:30 7:57:30 LOCKHART JULIE  F
57      0:28:00 7:58:00 DEROCHE PAUL    M
58      0:28:30 7:58:30 BAYBUTT STEPHEN M
59      0:29:00 7:59:00 LANDRY  DANIEL  M
60      0:29:30 7:59:30 SEGER   JEFF    M
61      0:30:00 8:00:00 MARSHALL JAMES  M
62      0:30:30 8:00:30 MARSHALL JOHN   M
63      0:31:00 8:01:00 CHIASSON DOUG   M
64      0:31:30 8:01:30 TURNER  BOB     M
65      0:32:00 8:02:00 MEERSE  JOHN    M
66      0:32:30 8:02:30 CONNOR  THOMAS  M
67      0:33:00 8:03:00 BROWN   GREG    M
68      0:33:30 8:03:30 RING    CARL    M
69      0:34:00 8:04:00 FISHER  JEFFREY M
70      0:34:30 8:04:30 YINGLING JEFF   M
71      0:35:00 8:05:00 HICKEY  DANIEL  M
72      0:35:30 8:05:30 MCEWAN  DANA    F
73      0:36:00 8:06:00 SHARRATT MICHAEL M
74      0:36:30 8:06:30 DARLING EDWARD  M
75      0:37:00 8:07:00 BROOKER SETH    M
76      0:37:30 8:07:30 CRAWFORD CAROLE F
77      0:38:00 8:08:00 GOLAY   MIKE    M
78      0:38:30 8:08:30 WORDEN  CHRIS   M
79      0:39:00 8:09:00 JOHNSON JAMES   M
80      0:39:30 8:09:30 WINSTON DANIEL  M
81      0:40:00 8:10:00 BODWELL RICK    M
82      0:40:30 8:10:30 MARR    SCOTT   M
83      0:41:00 8:11:00 AINSWORTH TIMOTHY       M
84      0:41:30 8:11:30 NAVELSKI HARRIS M
85      0:42:00 8:12:00 HOLMANDER DAVID M
86      0:42:30 8:12:30 CHAPMAN JACK    M
87      0:43:00 8:13:00 GOSSELIN TOM    M
88      0:43:30 8:13:30 LUTHER  DOUG    M
89      0:44:00 8:14:00 MURRAY  TOM     M
90      0:44:30 8:14:30 CRAWFORD ROBERT M
91      0:45:00 8:15:00 THOMAS  FRED    M
92      0:45:30 8:15:30 FREEMAN ROCKY   M
93      0:46:00 8:16:00 TAYLOR  HERB    M
94      0:46:30 8:16:30 STERLING CATHERINE F
95      0:47:00 8:17:00 HINSHAW JOEL    M
96      0:47:30 8:17:30 BLAISDELL RENEE F
97      0:48:00 8:18:00 BONADIO STEVEN  M
98      0:48:30 8:18:30 MOCCIA  ANTHONY M
99      0:49:00 8:19:00 ABRAMSON STUART M
100     0:49:30 8:19:30 GILL    NORMAN  M
101     0:50:00 8:20:00 HASKELL ANDY    M
102     0:50:30 8:20:30 BOURGOIN RON    M
103     0:51:00 8:21:00 BAIGUY  ROBERT  M
104     0:51:30 8:21:30 MACLEOD MORGAN  M
105     0:52:00 8:22:00 MCGEE   CHESSELL F
106     0:52:30 8:22:30 WHITE   YASMINE F
107     0:53:00 8:23:00 JOLIN   CHAD    M
108     0:53:30 8:23:30 STOVER  MARIANNE F
109     0:54:00 8:24:00 SMITH   ROB     M
110     0:54:30 8:24:30 NEMEC   KIMBERLY        F
111     0:55:00 8:25:00 HERZ    NATHANIEL       M
112     0:55:30 8:25:30
113     0:56:00 8:26:00 MACDONALD       RYAN    M
114     0:56:30 8:26:30
115     0:57:00 8:27:00
116     0:57:30 8:27:30
117     0:58:00 8:28:00
118     0:58:30 8:28:30
119     0:59:00 8:29:00
120     0:59:30 8:29:30

Flat Legs

After a good showing at the crit yesterday my legs were extremely flat today.

The plan was to ride the PVC Monday night ride. I rode my bike there and my legs were very heavy, despite an effort to open them. There were five of us total – 4 women, including Meg, and 1 man. After a few miles I told Meg that I was pealing off. The legs just weren’t responding and I knew that Range Road would toast my legs and it would be a long ride home from there.

It was also freaking cold tonight. After 90’s Saturday, 70’s and 80’s yesterday, today felt very cold at 54-degrees with the wind coming off the ocean. I wouldn’t have felt it as much if I had ridden harder to get my heart rate up and my blood flowing.

This is supposed to be an easy week for me and even though I thought some of pushing that off, I think I’m going to stick to the plan and back off.

Tomorrow will be an entire day off. We have tickets to see Ben Folds. Wednesday is the clinic. I’ll ride easy Thursday and Friday, with an opener Saturday in preparation for the LL Bean Time Trial Sunday.

Journal of My Day Following a Strength Workout

5:30: woke up and rolled over to discover my legs were very sore.

5:45: getting out of bed was difficult due to the DOMS.

6:45: walking down the stairs I realized that my right quad was significantly more sore than my left, due to lunges and going deeper on one side than the other.

7:30: settling in my chair at work took a little while due to my tender glutes.

10:30: realized I sat too long because I was really stiff when I got out of my chair.

1:30: hopped on the bike for an easy recover ride. This ought to be interesting!

2:00: realized the my legs felt really good pedaling in circles.

3:00: felt like my legs were going to buckle and go out from underneath me, especially the right leg.

8:30: legs still sore but moving a little better.

I can expect another day like this tomorrow, though I hope it will be slightly better. The worst part is that I really need to wait until the soreness is gone before I can get back in the gym to do another strength workout. I’ll still get my easy spin on the bike though.

I only wish it hurt as much while you were doing it. That way I’d back off a little bit instead of working so hard that I can barely move the following day. And yet I do this sort of thing over and over. I just need to remember to do it more frequently so this soreness doesn’t persist and I actually gain some leg/core strength.

Squeezing in a Ride

We had dinner plans with friends tonight. Luckily it was between my home and the cycling route I was planning on riding tonight for my easy ride.

Since dinner was at 6 I had time to squeeze in my ride and then have my husband bring a change of clothes for me to the restaurant so I could change. It was pretty cool out, I was lightly dressed, and riding easy so I didn’t have to worry about being really sweaty after the ride. It worked out just perfectly!

I considered going to Rhode Island tomorrow for the Chris Hinds Memorial Criterium. Unfortunately it’s a 4-hour drive each way, and my race was scheduled for 4pm. That meant getting back home around 9pm. Not really how I want to spend my Saturday when I could be home training. So I decided to decline. There will be other races – the season is still really young.

The Worst, and Best, Kind of Hangover

After a long, fairly difficult workout Sunday, followed by another Monday night, I had the worst kind of hangover this morning. It was one induced by lots of physical exertion. So I guess that’s the best kind of hangover?

Have you ever felt like that? It’s an odd feeling. You feel so disconnected, so out of it. It took me until noon to really shake it. I was surprised because I actually felt pretty good when I first got up. It wasn’t until 2 hours later at work that it hit me. (A coincidence?)

I usually don’t have a good workout at home on the bike by myself. I need direction. I need someone to tell me what gear, what effort, how long, etc, etc. Without it I find it hard to push myself.

I had borrowed some DVD’s from a friend. A couple of them had good instruction. A couple were just videos of cycling. (Not what I needed.) So I’ve ordered a DVD and I’ll probably order another.

In the mean time, a friend turned me on to Sufferfest.com. They are free podcasts and highly entertaining, not to mention the direction I need. They were the source of my malaise today.

I made the mistake of working out to the hour long Glory Days of Tears and Pain then the Heaven Knows I’m Miserable Now workout. Yup, I was miserable! After about 30 minutes of the latter my h/r no longer could respond so I called it quits.

I was amazed how much I had sweat and I looked like I had just walked out of spin class at the gym. That’s a GOOD sign!

I’m taking tonight off. I think I’m due. Tomorrow will be another hard effort with another rest day Thursday.

The weather looks good for an actual ride outside this weekend! That’s the plan thus far.

Winding Down

Despite my upcoming century, or metric century, in Bar Harbor on October 5th, I feel my cycling season is really winding down.

Gone is the desire to hit the road hard. My inclination to ride for hours is fading fast like the light in the evening autumn sky.

Belgium Kneewarmers wrote a great post on it recently. It only confirms my need to take some time off before hitting the gym later this fall.

For now my focus has changed. I’ve started walking in the evenings with my husband recently and I’m happy to report it’s the highlight of my day. It gives us a chance to be together and talk, without the distraction of the TV, email or the internet. From these walks we have had some wonderful discussions, most about cycling or what’s going on in our separate lives at our respective offices.

I’ve enjoyed these walks so much that I’ve skipped a few group rides for a brisk walk with him. Interestingly enough, this has even been a guilt free decision, even when I see the ride group pass us while we are on our walk. I should have also trusted my instinct Monday and skipped that ride too.

The walks certainly aren’t as intense as the efforts I put in on the the bike. However, I feel the lower intensity efforts are doing me a great deal of good. I’m using muscles different from those I use on the bike and it must be helping stretch out my hips a bit.

The only issue I’ve had with walking was a discomfort in my foot. I’ve recently purchased a new pair of sneaks for the activity, which seems to be helping after just one jaunt.

Our next step will be to add in some intervals of running. Or I should say jogging. I have no desire to run at this point – I’ll save that for mid-winter cross training and ramping up my fitness for the spring season. Jogging will be just enough to step up the pace a bit for more leg strength while still maintaining a somewhat low heart rate.

I can’t imagine walking could be considered real cross training for me. Running would, but not walking. Still, it’s a good way to continue to be active, especially in the company of my husband.

I’m still on the bike periodically for now by commuting to work. I’ll also be riding on the weekends with club members throughout the fall, up until the snow flies. When I’m on the bike I’ll be more aware of enjoying the fresh air, scenery and the companionship of my friends than I will of my heart rate, cadence and average speed.

What about you? Will you also be taking some recovery time this fall? Turning off your alarm and making up for lost time with your family?