New Bike

I’m up early this morning trying to get some work done. The next 4 days are about to get crazy busy.

my new Specialized M4 S-Works. Full Dura-Ace. Stiff. Fast. Sexy.

now-a-days, bikes are made from Aluminum and Carbon:

pedals are now clipless — they don’t require a steel cage and a strap of leather!

brake-levers are now made for shifting, so that you never need to remove your hands from the bars!

Bike Saga, Part Deux: The Colnago

Like a bad Jerry Bruckheimer TV Show, I’m going to drag this out for longer than is necessary.

My hand-me-down Colnago. Dates back to circa-mid-1970′s.

In the days of yore, people rode bikes made from steel.

Brake levers were for braking, and the downtube was for shifting.

Steel was heavy, so they drilled little holes in things like the brake-levers, the chainrings, and the seatpost, in order to shave weight.

Triple Session: GHD Situps / Back Ext / Bike / Bench Press

AM Strength:

4 Rounds for Time of:

20 GHD Situps
15 Back Extensions

= 8:20

Noon Endurance:

I recently received an awesome new road bike, and I transferred pedals from my MTB to the new road bike today. I rode up to the top of App Gap and back.

14 miles = 1:16

PM Strength:

Bench Press. My previous 1RM was 150# back in July. I’ve never spent much time doing BP, but I’ve tried to work on it about once/week over the past few weeks.

15 x 45
10 x 65
10 x 95
8 x 115
5 x 135
5 x 145
2 x 155 (pr)
1 x 165 (pr)
3 x 150
3 x 140
3 x 140
3 x 140
3 x 140
4 x 145

Pretty good day, but I think I’m coming down with a cold. Luckily I was in bed at 2045 last night.