Bike should be trail-ready again today!
Monday, July 2, 2012 by John Stone
Filed under Daily Blog
I sure have missed you. 
About the only thing (exercise-related) on my mind this morning is how badly I want to go mountain biking. A frustrating series of events (a lingering tropical storm, a rear shock with blown air seals and then a bent rim) have kept me away from my favorite sport. Tomorrow will be exactly two weeks since my last ride, and the forced hiatus is killing me.
The good news is my rebuilt rear wheel is on a FedEx truck for delivery today! Kudos to American Classic for less than a 24 hour turn-around time getting my wheel rebuilt. This evening I’ll slap on my cassette and rotor, and will get the tubeless tire mounted and sealed up. Unless something else goes wrong (I don’t want to jinx myself), there is a 100% chance I’ll be tearing up the trails tomorrow morning.
My recumbent bike has seen a lot of use over the past week. I put more than 65 miles on it last week, which is probably the most miles my recumbent bike has seen since I took up mountain biking a few years ago. I’ve actually enjoyed the indoor cardio workouts more than I thought I would. I guess it reminds me of the very old days when I did fasted LISS cardio every single morning. It’s a good feeling to start the day after exercising.
In fact, I’m going to go ahead a get another LISS session in this morning before work. Indoor cycling may not be the most exciting thing in the world, but at least when I return to the trails tomorrow morning I won’t be completely out of shape!
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I’m sure you’ve mentioned it before, but pre-mountain biking when you did the LISS indoor did you just go for time (45 mins) or were you targeting a specific heart rate?
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He was following Bill Phillips Body for Life I believe and there is only one bike routine in the book and it isn’t steady state but basically hill climbing every 5 minutes for 20 minutes. If you are starting out I would suggesting knocking those numbers down to something you can do and try to improve towards it. I am kind of curious about the intensity levels John used per minute as he progressed. Level 5 for 45 minutes?
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I’ve done lots of different cardio styles over the years. Everything from 45-60 minutes of LISS (I usually target 65-75% of my max HR), to various styles of HIIT, to extended medium-high intensity cardio workouts. More specific information can be found on my Training page and in my FAQ.
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I’d rent, borrow or “steal” a bike, even ride a girl’s bike.
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