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Mike’s 2014 Road Race Calendar

Mike’s 2014 Road Race Calendar

Here are the races I’m thinking about for 2014.  Tentative…

  1. Saturday, January 25 – Ace Speedway, Altamaha, NC
  2. Saturday, February 1 – Ace Speedway, Altamaha, NC
  3. Saturday, February 15 – Wolfpack Classic, Raleigh, NC
  4. One of the Greenville, SC series races (probably Saturday, March 1st)
  5. Saturday, April 12 – Dilworth Crit, Charlotte, NC
  6. Sunday, April 13 – Belmon-Charlotte Omnium, Charlotte, NC
  7. April 18 to April 25 – VACATION
  8. Saturday, April 26 – Tour de Moore
  9. Sunday, April 27 – Brick City Crit, Sanford, NC
  10. Saturday, May 31 – All that Jazz Crit, Cheraw, SC
  11. June 14/15, NC Road Race championships
  12. June 21/22, Blythewood Omnium, Blythewood, SC
  13. ** Possible ** Saturday, June 28 – Brownstown Road Race, Brownstown, PA
  14. Saturday, July 12 – NC Crit Champs (probably in High Point, NC)
  15. July 29 thru August 2 – Crossroads.  Probably not able to do all of them.  But maybe Friday, Saturday and Sunday.
  16. Saturday, August 9 – Orange Star Crit, Cary, NC
  17. August 22, 23, 24 – Raleigh Omnium, Raleigh, NC
  18. Saturday, September 6 – High Point Classic, High Point NC

base mile training guide:

base gym workout guide:

http://coach.dancoy.com/archive/Strength_Training_for_Cyclist.pdf

Fix for Outlook 2007 and voicemessage.wav attachment issues

Fix for Outlook 2007 and voicemessage.wav attachment issues

Typically, when you have Outlook 2007 and open an attachment with the same file name 200 times, Windows will stop you from opening it again.  This happens when I receive my voicemails in my emails.  So after opening it 200 times, I get an error.

To clean out the old temporary files, I do this.  I navigate to the registry and look at this key.

HKEY_CURRENT_USER\Software\Microsoft\Office\12.0\Outlook\Security\OutlookSecureTempFolder

In this case, the directory is named as follows:

C:\Users\%%username%%\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.Outlook\%%random numbers%%

The last part is system generated.  I just delete the files with the name that is repetitive, and bam.  It works again. Or, see this article.

http://www.technipages.com/outlook-cant-create-file-error-when-opening-attachment

Mike’s 2013 Road Racing plan

Mike’s 2013 Road Racing plan

Here are the races I’m going to plan for in 2013.  After July 1st, I won’t be able to plan much of anything, so here goes.

  • Saturday, January 26th – Ace Speedway
  • Saturday, February 2nd – Ace Speedway
  • Saturday, February 9th – Wolfpack Classic RR
  • Sunday, February 10th – Wolfpack Classic Crit (if it’s not collegiate only)
  • March 2nd/3rd – Carolina Pain Inst. Race Weekend, Winston-Salem, NC.
  • March 9th/10th – Blythewood Omnium, Bllythewood, SC
  • April 6th/7th – App State Race weekend, Boone, NC
  • Saturday, April 13th – Dilworth Crit, Charlotte, NC
  • Sunday, April 14th – NoDa Crit, Charlotte, NC
  • Saturday, April 20th – Duke U. RR, Durham, NC
  • Saturday, April 27th – Tour de Moore RR, Southern Pines, NC
  • Saturday, May 4th – Asheboro Crit, Asheboro, NC
  • Sunday, May 5th – Denton Crit, Denton, NC
  • Saturday, May 18th – Gyro RR, Raleigh, NC
  • Saturday, June 15th – Dragon’s Circuit, Pope Air Field, NC
  • June 22nd/23rd – NC RR Championships, Southern Pines, NC

 

Cycling Interval Workout Summary

So here are a few examples of cycling intervals to increase speed and stamina.  Intervals shouldn’t be done more than 2 to 3 times per week, as they should be strong workouts for your heart.  They following listings can be done while NOT doing group rides.

OPTION #1 – True intervals

This is one of the best interval training workouts you can do to improve fitness. It burns lots of calories in a short amount of time.

How to do it:

  1. Warm up for 15 minutes.
  2. 3 minutes at 90 to 95 percent of your maximum heart rate.  Max heart rates are ‘usually’ in the 180 range, so somewhere above 160 or 162 bpm. Take 3 minutes active recovery (you’re still moving, but at an easy pace) and repeat the 3 on/3 off pattern 3 to 4 more times.
  3. Finish with a 10-minute cooldown.
  4. Bonus benefit: This workout is like weight training for your heart—it strengthens your cardiovascular system, which improves your overall health.

OPTION #2 – Sprint work

This workout is used to increase speed, and increase sprinting distance and intensity.

How to do it:

  1. Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.
  2. Sprint for 30 seconds at a nearly all-out effort.
  3. Take 3 minutes active recovery and repeat the 30 seconds on/3 minutes off pattern 5 or 6 more times.
  4. Finish with a 10-minute cooldown.
  5. Bonus benefit: Because of its very high intensity, this workout is very short.

OPTION #3 – The Ladder

How to do it:

Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout. During the work periods, you should raise your heart rate above 160 bpm.

Build and taper the workout like this:

  • 30 seconds sprint/30 seconds recover
  • 1 minute sprint/1 minute recover
  • 2 minutes sprint/2 minutes recover
  • 4 minutes sprint/4 minutes recover
  • 2 minutes sprint/2 minutes recover
  • 1 minute sprint/1 minute recover
  • 30 seconds sprint/30 seconds recover

Finish with a 10-minute cooldown.

Bonus benefit: This major calorie-burning interval training plan gives you the best of both worlds—high-octane cardio and muscle-sculpting sprints.