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Current KB

Current KB

I've been pushing the kettlebell workouts lately. 2-3 days a week. It's not as much fun as riding, but at least I'm maintaining my fitness and I still feel like myself.

Here's where I'm at:

  • KB swing 5 x 20 @ 50#
  • 1-arm KB swing 5 x 20 @ 50/35/50/35/50#
  • knee push-up 3 x 30 @ BW
  • 1-arm KB clean 3 x 20 @ 35#
  • Turkish get-up x 10 @ 50#

That generally takes me about 40 minutes. (I think? Need to time it.)


Tour de Tryptophan/24 Hours of the Fullerton Loop

Tour de Tryptophan/24 Hours of the Fullerton Loop

I will not be partaking, but I'm just leaving this here as a reminder that someday it would be fun to join in the Tour de Tryptophan/24 Hours of the Fullerton Loop. I'm not up for 24 hours in the saddle, but if they every do a 6-hour division, I'd love to take a stab at that.

Kettlebells Make Me Faster

KB work seems to be making me faster on the bike. I feel better, recover faster, and the strength & stamina gains seem to translate well to the bike.

Here's tonight's workout:

  • KB swing 3 x 20 @ 35#
  • KB swing 5 x 20 @ 50#
  • 1-arm KB swing x 60 @ 35#
  • 1-arm KB swing 2 x 20 @ 50#
  • knee push-up 3 x 24 @ BW

I'm also very tempted to steal a trick from Eric Heiden and add in some work on the inline skates here and there. Seemed to work for him.

Another Bearing Replacement, Fullerton Loop PR*

Another Bearing Replacement, Fullerton Loop PR*

One of my my rear bearings called it quits last week after a particularly bouncy stretch. I managed to baby the bike back to the car, but even that was dicey.

Same ritual as last time: pull the hub apart and replace the bearings.

The toughest part was getting the bearing races off the hub and axle. I pulled the outer myself using a hammer and a paint can opener, but had to get help from the local bike shop for the inner.

I managed to destroy one of the new bearings trying to install it, and mangle a pall spring while re-mounting the freehub. Luckily, one of the old bearings was still usable, and I salvaged an old pall spring from the freehub I replaced back in August. (Old parts aren't garbage, they're spares!) So I was back in business for a ride after work on Friday.

Three lessons:

  • Buy a bearing puller. (Done.)
  • Have spares in the garage, especially when they're cheap.
  • When buying parts for a repair, assume you'll break one of them.

Friday's ride went great... until I got stuck behind a horse at Laguna Lake. I mentally switched gears, reminded myself that I've (almost) never just barely hit my target time, and rolled along at a slow walking pace for a couple of minutes until it was safe to pass.

Final time: 50:34.

I'm going to call that a success with the added bonus of maybe been a good ambassador for mountain biking.

Laguna Rides

Laguna Rides

I realized I haven't posted maps of the rides I've done down around Crystal Cove State Park. It's an incredible area to go riding, and I've got to make time to explore down there a little more. But at 40 min. from home, and a solid hour from work, I either need to make time on weekends or it doesn't happen.

Laguna Loop

Rattlesnake and No Name Ridge

Rattlesnake and El Moro

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