andy: 2010年12月アーカイブ

Friday’s training:

1. Rollers – ride to the music – Pulp’s Hits

1. Babies (150 HR / 110 cadence)
2. Razzamatazz (150 HR / 110 cadence)
3. LipGloss (150 HR / 110 cadence)
4. Do You Remember the first time? (155 HR / 110 cadence)
5. Common People (155 HR / 110 cadence
6. Underwear (155 HR / 110 cadence)
7. Sorted for E's and Wizz (155 HR / 110 cadence)
8. Disco 2000 (160 HR / 110 cadence)
9. Something Changed (160 HR / 110 cadence)
10. Help The Aged (160 HR / 110 cadence)
11. This Is Hardcore (140~170 HR criss cross)
12. A Little Soul (140~170 HR criss cross)
13. Party Hard (140~170 HR criss cross)
14. The Trees (140~170 HR criss cross)

Total: 50 mins

2. Dumbbells: Strength work

lunges (17.5kg x 10) 3 sets
calf raises (17.5kg x 25) 3 sets
shoulder shrugs (17.5kg x 20) 3 sets
1 leg squat (12.5kg x 12) 3 sets
shoulder press (12.5kg x 10) 3 sets
front raises (2.5kg x 20) 3 sets
side raises (2.5kg x 20) 3 sets

Motivation: “raised on a diet of broken biscuits” – don’t underestimate the energy of Pulp!

The hardest climb of Komura Pass ever!!!

Thursday's training: Komura Pass snow shoe hike (2.5h)

Motivation: Bruce Lee – the ultimate strong man

Wednesday’s training:

1. Rollers – ride to the music – Underworld’s Beaucoup Fish

1 Cups (140 target HR)
2 Push Upstairs (150 target HR)
3 Jumbo (150 target HR)
4 Shudder/king Of Snake (155 target HR)
5 Winjer (160 target HR)
6 Skym (165 target HR)
7 Bruce Lee (170 target HR)
8 Kittens (warm down)

Total: 50 mins
2. Dumbbells: Strength work

1 leg squat (12.5kg x 10) 3 sets
biceps curl (12.5kg x 10) 3 sets
shoulder press (12.5kg x 10) 3 sets
lunges (17.5kg x 10) 3 sets
calf raises (17.5kg x 25) 3 sets
shoulder shrugs (17.5kg x 20) 3 sets

Musical Motivation: Beaucoup Fish – the ultimate training music – Life kid drink from the box / The juice kicks up / Life kids / Sucker Box / Drink / Yeah / Bruce Lee

Minakami Highland training camp day 2: Snow shoe hiking (2.5h)

Minakamiki training camp day 1: base training - ski (2h) >> snow shoe (2h) >> ski (2h) >> snow shoe (1h)

heading for Gunma, lots of snow around Echigo Kawaguchi, Mt. Naeba in the distance

two beers please!

Minakami highland's sunset

Tomorrow's training: snowshoeing, skiing, onsen and beer...

Not quite the same view as Isonobe!

Sunday’s asaren: Rollers - ride to the music – Sebadoh’s Bakesale

3 song intervals:

1. LICENSE TO CONFUSE (140 target HR)
2. CAREFUL (140 target HR)
3. MAGNET'S COIL (140 target HR)
4. NOT A FRIEND (150 target HR)
5. NOT TOO AMUSED (150 target HR)
6. DREAMS (150 target HR)
7. SKULL (140 target HR)
8. GOT IT (155 target HR)
9. S.SOUP (155 target HR)
10. GIVE UP (155 target HR)
11. REBOUND (160 target HR)
12. MYSTERY MAN (160 target HR)
13. TEMPTATION TIDE (160 target HR)
14. DRAMA MINE (140 target HR)
15. TOGETHER OR ALONE (140~170 criss cross HR)
16. LICENSE TO CONFUSE (140~170 criss cross HR)
17. CAREFUL (140~170 criss cross HR)
18. MAGNET'S COIL (warm down)

Total: 50 mins

When bassist Lou Barlow left the wonderful Dinosaur JR to form his new band “Sebadoh”, he didn’t disappoint!

I wrote a letter to Santa.

He brought me all these presents.

Merry Christmas everyone!

set up,

and ride...

Saturday’s training: Christmas special

1. Rollers – ride to the music – Teenage Fanclub’s Grand Prix

1. About You (140 target HR)
2. Sparky's Dream (140 target HR)
3. Mellow Doubt (150 target HR)
4. Don't Look Back (150 target HR)
5. Verisimilitude (140 target HR)
6. Neil Jung (155 target HR)
7. Tears (155 target HR)
8. Discolite (140 target HR)
9. Say No (160 target HR)
10. Going Places (160 target HR)
11. I'll Make It Clear (140 target HR)
12. I Gotta Know (140~170 criss cross HR)
13. Hardcore/Ballad (140~170 criss cross HR)
14. About You (140~170 criss cross HR)
15. Sparky's Dream (140~170 criss cross HR)
16. Mellow Doubt (140~170 criss cross HR)

Total: 50 mins (self assessment A+)

2. Dumbbells: Strength work

lunges (15kg x 12) 3 sets
shoulder shrugs (15kg x 20) 3 sets
calf raises (15kg x 20) 3 sets
1 leg squat (12.5kg x 10) 3 sets
biceps curl (12.5kg x 10) 3 sets
shoulder press (12.5kg x 10) 3 sets
front raises (2.5kg x 20) 3 sets
side raises (2.5kg x 20) 3 sets

Teenage Fanclub – three great singer-songwriters in one great band!

今日はクリスマスイブです。イギリスの家族や友達はダラダラしています。僕とルークくんはスノーシューズを持って、イソノベへ！

"歩ければ、スノーシューはできる"と言われています。簡単ですがもうちょっと上手になりたいと思います。田崎さん教えてください。

イソノベの上はたくさん雪があります。ルークくんはいつもどおり楽しそうでした。天気が悪かったから今回長い時間はできませんでした。残念。でもイソノベの下にあるのじょんのび温泉に入ったら、長い時間入れました！最高の気持ちじょんのび！

今度青空の下でロングスノーシューズハイキングをしたいと思います。楽しみじょんのび！

Today is Christmas Eve. Friends and family in the UK will be taking it easy. Me and Luke? Grab the snow shoes, off to Isonobe!

I've heard “If you can walk, you can snow shoe”. Sure enough it's pretty easy but I think I can do better. Tazaki san show me the way!

There was lots of snow at the top of Isonobe. Luke was loving it as always. However, the weather was bad so we couldn't hang around in it for long. What a pity. As for jyonnobi onsen at the foot of Isonobe, we made up for it there and had a good long soak. Fantastic!

Next time I hope to get in a long snow shoe hike under blue skies. Looking forward to it!

Motivation: my first favorite cyclist, the magnificent Lance and his seven TDF victories

Thursday’s training:

Rollers – ride to the music – James’ Seven

1. "Born of Frustration"— 4:21 (140 target HR)
2. "Ring the Bells"— 4:45 (140 target HR)
3. "Sound" — 6:40 (150 target HR)
4. "Bring a Gun" — 3:42 (150 target HR)
5. "Mother" — 2:40 (140 target HR)
6. "Don't Wait That Long" — 6:39 (155 target HR)
7. "Live a Love of Life" — 4:18 (155 target HR)
8. "Next Lover" — 5:27 (140 target HR)
9. "Heavens" — 3:56 (160 target HR)
10. "Protect Me" — 3:05 (shower)
11. "Seven" — 3:22 (beer)

Total: 40 mins

Myoko International Snowshoe Event:

in English
in Japanese

Motivation: Lance Vs. the marathon

Today's training:

Run (217m x 46 laps) 10 km / 44 mins

Is running good for cycling?

Good article here.

Motivation: Stephen Roche gets oxygen after his amazing comeback against Delgado, Tour de France 1987, “last 5km in the big gear!” & “I don’t think I’m ready for a woman just yet!”

Tueday’s training:

1. Rollers – ride to the music – Morphine’ Cure for pain

145~150 target HR x 40 mins

2. Dumbbells: Strength work

1 leg squat (10kg x 12) 3 sets
biceps curl (10kg x 12) 3 sets
shoulder press (10kg x 12) 3 sets
lunges (15kg x 10) 3 sets
shoulder shrugs (15kg x 20) 3 sets
calf raises (15kg x 20) 3 sets

Musical motivation: Morphine – a two string bass, a saxaphone, drums – what a sound!

Motivation: Eddy Mercx in rainbow jersey colours

Monday’s training: ride to the music M83’s Saturday’s = Youth
140 HR x 10 mins
150 HR / 110 cadence x 10 mins
150 HR / 53×12 40 mins
Total: 60 mins (self assessment: C+)

Musical motivation: M83 - more cow bells please!

Stars and Water Carriers

土曜日はじょんのびTIMEの忘年会でした。お母さんといくちゃんの美味しい料理があって、とてもアットホームでした。30人の面白いメンバーと色々楽しい話しができました。じょんのびTIMEは最高のチームだと思います！

日曜日はCSエノサンからスタートして、久しぶりのグループライドでした。北野さん、"田崎さん":http://blog.goo.ne.jp/alavasky 、村山さん…すごいメンバー！村山さんと走るチャンスは少ないのでモチベーションアップ！北野さんと二人で40キロオーバーキープしながらじょんのびトレーンを引っ張っていきました。何とか調子が良いみたい。やっぱり3本ローラーは良いトレーニングだと思います。来年の東京－糸魚川の時に二人でそんな感じで走れるといいね。

今年のラストパーティーとラストライドだと思いますのでじょんのびTIMEの皆さん、一年間ありがとうじょんのび！

Saturday was じょんのび TIME's year end party. With Enosan's wife and daughter's great cooking, it was a really at home affair. When you get 30 interesting and unique people together like that you can have some really memorable conversations. I remember thinking there's no team like じょんのび　TIME!

On Sunday we met at CS Enosan for the first group ride in a good while. Kitano san, Tazaki san , Murayama san.... what a line up! I don't get much chance to ride with Murayama san so it's always a great motivator! Kitano san and I took turns pulling at the front to keep the speed above 40 kmph. I felt great on the bike so this work on the rollers must be paying off. If the two of us can work together like that in next year's Tokyo ~ Itoigawa we can pull off a good result for sure.

Well that was probably the last party and last ride of 2010. じょんのび　TIME guys, thank you for a great year!

Sunday's training: Teradomari loop (90 km, 35 kmph, self evaluation: A)

Saturday's asaren: rollers - ride to the music - Bibio's Ambivalence Avenue

140 target HR x 10 mins
150 HR / 110 cadence x 10 mins
150 HR / 95 cadence x 10 mins
140~170 crisscross interval x 15 mins

Total: 45 mins (self evaluation: B+)

Motivation: 3 time olympic gold medalist Chris Hoy, a beast on the bike and a beast down the gym

Friday's training:

1.GYM – strength work
stairmaster x 6 mins

1 leg squats (25kg x 15) 1 set, (30kg x 12) 2 sets
shoulder press (20kg x 15) 3 sets
shoulder pull up (20kg x 15) 3 sets
leg extension machine (48kg x 15) 3 sets
leg curl machine (54kg x 15) 3 sets
back extension machine (48kg x 20) 3 sets
abdominal machine (36kg x 20) 3 sets

2.RUN (217m x 37 laps) 8 km

laps 1 ~ 27 tempo pace (1 min laps)
last 10 laps fast
Time: 34 mins

Musical motivation: the late great Johnny Cash

wrapping up warm for the day ahead

Luke's first steps on the snow

Motivation: Lance Armstrong taking on the snow in the Colorado mountains…. sod that!

Thursday’s training: rollers - ride to the music - Local Natives’ Gorilla Manor

140 target HR x 10 mins
150 target HR x 20 mins
50 kmph target speed x 30 mins
Total: 60 mins

today’s snow in Takayanagi

Wednesday’s training: rollers – ride to the music Nick Cave and the Bad Seeds’ Abattoir Blues

150 target HR x 30 mins
140~170 HR crisscross interval x 10 mins
150 target HR x 20 mins
Total: 60 mins

Andy Wood almost froze to death when he rode on the balcony at 8 o'clock...

Tuesday’s training:

1. Basketball footwork 1 hr

2. GYM strength work

Warm-up: stairmaster x 6 mins

Barbells:

Squat (55 × 15) 3 sets
Lunges (45 × 15) 3 sets
Calf raises (65 × 15) 3 sets
Bench press (25 × 15) 3 sets
Biceps curl (15 × 15) 3 sets
Sit ups (L2 × 25) 3 sets
Back extensions (L2 × 50) 3 sets

3. Run (217m x 37 laps) 8 km

Motivation: Party hard! Ride hard! Mr X Jacques Anquetil never let a hangover stop him pulling on the yellow jersey

Sunday’s training:

Me Vs. MY HANGOVER!

1. Rollers – ride to the music: The xx
150 target HR x 10 mins
155 target HR x 10 mins
160 target HR x 10 mins
140 ~170 HR criss cross interval x 15 mins
Total: 45 mins

we live half in the daytime, we live half at night…

2. Dumbbells and beer - Strength work:

lunges (12.5kg x 15) 3 sets
shoulder shrugs (12.5kg x 20) 3 sets
squats (15kg X 15) 3 sets
calf raises (15kg x 30) 3 sets
biceps curl (10 kg x 10) 3 sets
shoulder press (10 kg x 10) 3 sets

2011 Niigata Hillclimbers meeting

Mr. Hillclimb x 2 "Go Junior!" "Go Senior!"

また登ったよ！

2010 result: Sensei 254 - 2 Andy and Luke すごいじょんのび！

Saturday's training: cross training - Mt. Hackikoku 2nd attack

40th Tokyo ~ Itoigawa, May 21 2011, bring it on!

Friday's training: Isonobe x 1

(65 km, 550 m climbing)

Thursday’s training:

1. Rollers – ride to the music: Propellerhead’s decksanddrumsandrockandroll

(150 target HR x 40 mins)

2. Dumbbells and beer - Strength work:

1 leg squat (10 kg x 15) 3 sets
biceps curl (10 kg x 10) 3 sets
shoulder press (10 kg x 10) 3 sets
lunges (12.5kg x 15) 3 sets
shoulder shrugs (12.5kg x 20) 3 sets
calf raises (12.5kg x 30) 3 sets

riding to the music the old way...

Wednesday's training: rollers - riding to the music Primal Scream's Riot City Blues

(150 target HR x 60 mins)

Primal Scream - sweet rock and roll...

Nakamura san: 100kg dead lift x 10!

Bench press 100 kg x 5!

Ultimate sit ups!

Tuesday’s training:

1. GYM strength work

Warm-up: stairmaster x 8 mins
Barbells:
Squat (50 × 15) 3 sets
Lunges (40 × 15) 3 sets
Calf raises (60 × 15) 3 sets
Bench press (30 × 15) 3 sets
Shoulder press (15 × 15) 3 sets
Shoulder pull up (15 × 15) 3 sets
Biceps curl (15 × 15) 3 sets
Warm-down: stairmaster x 5 mins

if you’re worried about the weather, then you picked the wrong place to stay…

2. Rollers: ride to the music – LCD Soundsystem’s Sound of silver

(30 mins, 54 kmph, 108 cadence, 150 / 167 HR av / max)

My sister's house, Manchester, England: snow, nightime lows of -13C!

My home, Isonobe, Kashiwazaki, Japan: sunshine, daytime highs of +17C!

Isonobe: getting ready for the snow to come

Monday's training: Takayanagi / Isonobe loop (70 km, 700 m climbing, 29 kmph)

Sunday's asaren: base training, 100 km before breakfast, Teradomari / Nota loop

(3:00h, 100km, 300 m climbing, 33 kmph, 130 / 160 HR av / max)

seize the time, cos it's now or never baby.....

Friday: rest day

Saturday's training:

1. morning: rollers – ride to the music: Doves' Last Broadcast

110 target cadence x 60 mins

(60 mins, 54.1 kmph, 110 cadence, 150 / 160 HR av / max)

Motivation: the ultimate training music....

2. daytime: じょんのび　onsen: Sean Kelly sauna training (6 mins x 3)

Motivation: Sean Kelly dishing out the pain on his Vitus....

3. night:

Dumbbells and beer: Strength work

lunges (10kg x 10) 3 sets
shoulder shrugs (10kg x 20) 3 sets
calf raises (10kg x 30) 3 sets
1 leg squat (7.5kg x 15) 3 sets
biceps curl (7.5kg x 15) 3 sets
shoulder press (7.5kg x 15) 3 sets

Motivation: Sapporo's finest...

Motivation: Big Miguel Indurain

Thursday’s training:
1. endurance: cycle to work (33 km)

2. leg speed: rollers – cycle to the music Dinosaur Jr’s Beyond
(40 mins, 54 kmph, 108 cadence, 138 / 153 HR av / max)

3. leg strength – dumbbells: 1 leg squats (7.5kg x 20) x 3 sets – feel the pain!

Wednesday's training: bike to work - Takayanagi return (50 km, 33.3 kmph)