This is gonna leave a mark!
This morning, starting at home on the valley floor (elev ~1300 ft) I rode my bike to the west side of the valley up Johns Peak (~3000 ft). Then I headed down and to the east side of the valley and rode up Roxy Ann (~3500 ft). I then came back down to the valley floor and rode the north/south length of the bike path between Ashland and Central Point out and back.
I spent almost 8 hours on my bike doing that. Now, before you ask why it took so long, it was done on my single speed, 29er, rigid frame mountain bike with a 32:20 gear ratio......certainly not made for speed, but fun as hell!!
"Feelin' Alive!"
~Patrick
General Notes and Common Terms
The Beast -- a 1/3 mile long paved mountain goat trail that my clients like to call their driveway -- difficult enough to walk up and a real killer to run.
Elmo -- a residential street that a couple of clients live on that's about as long as the Beast and, although it is a hill, it's not nearly steep enough to have the word "beast" associated with it -- thus the name "Elmo".
The Punisher -- a narrow forest trail that gains about 1500 ft elevation in a little over a mile. The full circuit includes a run/hike of about 1 mile to get to the trailhead and about a 3 mile run/hike to get back down. This makes the Beast and the Table Rocks seem like a walk in the park.
Tabatas -- high intensity interval protocol where an exercise is done at full 100% intensity for 20 seconds followed by 10 seconds of rest -- the default number of these intervals is 8 -- done properly, these will knock you on your butt!!
Various Random Activities (VRAs) -- these may include such things as gardening, housework, ADL, XST, ASA, short walks, etc........use your imagination.
Abbreviations -- DB=dumbbell -- BB=barbell -- SB=stability ball -- KB=kettlebell -- MB=medicine ball -- SLDL=straight (or stiff) leg deadlifts
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