Showing posts with label bike. Show all posts
Showing posts with label bike. Show all posts

Monday, April 5, 2010

Week 18: 21-15-9 OHS + Spin Class

21-15-9

OHS 45#
Push-ups
Step-ups, 18" box

Then roller-balled the heck out of my low back and hips, which have been sore for awhile in a "hormones are causing all my joints to loosen and expand" kind of way. It helped some.

Then, 60-minute spin class. My ass is still sore from that damn bike marathon, but this was a good way to strap in for some cardio. Didn't push super hard at any point, but did enjoy some fake hill climbs.

In other news, I looked up how many calories I should be consuming based on my activity level and where I am in the pregnancy and based on that have increased my caloric "goal" to 2300 calories per day. I was eating at least that much anyway, now I just don't have to track it as an "overage." I love getting to fiddle the numbers like that. Maybe after I'm not so full from my enormous dinner of dilled cucumber-chickpea salad and roasted fennel-rubbed salmon over quinoa and garlic kale I'll have another hunk of 70% Scharffenberger Chocolate.

Saturday, April 3, 2010

Week 18: Bike "Marathon"

Did a "Biggest Loser" inspired cardio workout, the "bike marathon." Basically, 26.2 miles on a spin bike. The resistance was set to wimpy but I was maintaining 22 mph+ speeds. All was fine and I was rocking out to my ipod until the bike computer stoped clocking milage at 24.6 miles. I was somewhere just before 70 minutes when I noticed it, and I kept spinning to see if it would catch up. It didn't, so I just kept riding for a few minutes while impotently pushing buttons, until finally I whacked the thing hard enough to restart it. Clock back to zero across the board and I rode another 1.6 in a bit over 4 minutes. Not really the glorious finish line ending I was looking for. So I'm saying my total time was 1:13-1:14 ish.


The thing that was frustrating to me about this workout, other than the technical glitches, is I barely broke a sweat. 26 miles at 22 mph pace and honestly it was just about keeping my legs moving fast. Heart never went about 120, never felt like I was pushing hard except insofar as my legs were moving as fast as they could. I much prefer the challenge of a varied resistance, with hills (or spin-class mock hills) and recovery, intervals and sprints and variety.


My husband, who is a master of the "shut up and let me just go" school of cardio, loved this workout. He did it just before me and will most likely use it as a benchmark workout from here on out. I will probably not opt to repeat it....the pain in my "sit-bones" is way worse than the pain in my thighs, glutes or calves, so to me it's just not a fun trade-off. Bummer, too, because I loved this idea as a concept, and the low-impact, moderated-heartrate style workout is exactly what I should be doing more and more of as I get further along in pregnancy.

Wednesday, June 3, 2009

Spin

Wednesday, standard spin class...I showed up late so it was a 45 minute class for me. :( I have a catering event this weekend, so I'm not going to be doing twice-a-day workouts for the next few days. Bummer! But it's probably good to take this week as a bit of an active recovery week.

Thursday, May 21, 2009

AM: Cardio | Upper Body

So today turned into a cardio day. I met Alison at the gym for a spin class...this instructor is new to me, but she did a good job, and I sweated buckets. The class was focused on progressive hills so it was all about power output.

After class, Alison had to go get her dress shopping on (I want pictures, Alison) and I was sort of debating between going home and attempting the Crossfit WOD.

As I was walking through the gym, contemplating my options, I ran into Deanne, another super cool friend. She wanted to do some cardio, so after snack time and recovery, I jumped on the treadmill for half an hour of walking with her. Kept the speed low, 3.5-4 mph, but the incline was between 8-12%, so it was more glute work.

We went upstairs and did some upper body work...not a lot, just enough to say we did something:

I did:
Shoulder Press - 3 sets, 12 reps @ 50#
Bench Press - 3 sets, 8 reps @ 85, 95, 100

Then Deanne showed me some of the ab work she does and it totally kicked my ass. She does this thing where she holds a weighted ball on the tops of her feet and holds her torso and legs in a just-off-the-ground-hover position, then brings everything up into a v-up. Well, lets just say I do not have her core stability, because my ball kept falling off and rolling away. It was kinda sad, actually. Deanne gave me her ball, saying, "here, use this, it's exactly the right size," so I tried it, and the ball still fell of my feet and rolled away.

I really should do more ab work...my abs look good, but that's primarily because my genetics predispose me to store fat anywhere but my abs and chest, so when I'm pretty leaned out they pop nicely. That does not, however, mean that they are super strong functionally. I think if I keep doing Kevin's core class I'll improve on that, though.

Wednesday, May 20, 2009

AM: Spin Class | NW Qual WOD

AM Spin class with Sue. Great interval work! I got so freakin' sweaty that after about 15 minutes I stripped down to my bra.

Brief aside: can I just say that I am so glad I spent the money on the Lululemon bras? At $42 they are certainly not cheap, but they actually make me look like I have two distinct boobs. All other sports bras I tried gave me one very flat uni-boob. Now I don't expect a bra to work miracles, no matter what it might be called, but the lulu bra gives a little help to the girls and make me feel great and non-boyish when I'm at the gym. I also figure I would pay $42 for a normal bra-type bra, and since 5 or 6 days a week, my sport bra IS my normal bra, I might as well get the right one. Cheaper than breast implants, right?

Ok, back to spin class. It was awesome, as usual. Afterwards, awesome instructor Sue asked if I had kids and I said yes and she bascially said my abs looked too good to have had kids. Then she asked if I had ever thought of doing body modeling. Oh my god, what a complement! So we got to talking and it turns out Sue has done some photo shoots herself (she has a HOT body and is also super pretty, so I'm not really surprised) so she said when the pictures are in, she would pass them on to her agent. I was thinking if they turned out really great I'd maybe have a shot at the crossfit site, but who knows? I don't realistically think that fitness or body modeling is in my future, but I'm super flattered that Sue would even think of that.

Anyway, so after I recovered from spin, I went upstairs to attempt the WOD from last Saturday's NW Crossfit Qualifiers.

As Rx:

5 rounds for time:
3 muscles-ups MEN / 2 muscles-ups WOMEN
30 wall ball: 20 lb medicine ball MEN / 12 lb medicine ball WOMEN
6 sumo deadlift high-pull: 60k MEN / 40k WOMEN

So after fooling around, attaching various handles to the squat rack, it became clear that my attempts to practice muscle ups at my gym were not going to work. I doubt I could have gotten one, but it would have been nice to do the skill work anyway.

So I subbed out bar dips at 3:1 for the muscle ups and lowered the weight across the board on the WOD and got this:

5 rounds for time
6 bar dips
30 wall ball: 10 lb medicine ball (Rx weight was 12 lb. but we had 8 and 10 lb. balls, so I got off easy)
6 sumo deadlift high-pull: 75# (the 40 k Rx weight would have been 88 pounds, so this was quite a bit lighter)

12:35

Hard workout. I really should have cowgirled up and done the SDHP with Rx weight. I could have handled it at 85 or 90 lb. Next time I know.

Here's the results from the broads who did the workout as Rx at the Quals:

WOMEN

Points
Strength (KG) WOD time
Rank Name Affiliate Total Strength WOD
Deadlift Press (mm:ss.ms)
1 Vale, Charity CrossFit Snohomish 200 100 100
140 52 11:37.0
2 Olson, Jennifer 197 99 98
145 44 16:02.0
3 Verbrugghe, Nicole' Gravity Janes CrossFit 186 87 99
110 37 15:39.0
4 Kellams, Jennifer CrossFit HEL 186 91 95
115 40 19:39.0
5 Moe, Ashleigh Mt. Baker CrossFit 180 84 96
105 38 18:06.0
6 Pappas, Kallista 176 79 97
105 36 17:18.0
7 Klumpar, Carrie CrossFit Eastside 168 74 94
90 41 19:57.0

All these women are far stronger athletes than I am, so that tells me my mod's really must have been significant. Obviously a bar dip is NOT the same as a muscle up. Still, I'm happy with my time!

Monday, May 18, 2009

AM: Spin Class | Row + Bench Press WOD

Sue's 60 minute spin class this morning was great...hills focused so my butt was sore!

Rested a good 30 minutes, maybe more, while chatting with a fellow spin-class-taker Suzie. She's super cool and I did my best to talk her into coming to Kevin's Friday Crossfit class.

While I rested I enjoyed a lovely (if very sweet) Bobo's Chocolate Oat Bar. These babies are basically oats and sugar and chocolate. I wouldn't say they are exactly clean, but they aren't that bad either, and they are inspiring me to make my own bars again for a little post-spin recovery snack. Normally I prefer my calories from real food, but I'm glad I ate something after spin so I had some fuel for the WOD.

WOD, as Rx:
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

WOD, as Performed:
For time:
Row 500 meters
85# Bench Press, 30 reps
Row 1000 meters
85# Bench Press, 20 reps
Row 2000 meters
85# Bench Press, 10 reps


21:48

Bench press was about 56% body weight, which is "pack" scaled. Broke the bench press down into sets of 5 all the way through. Much heavier and it would have been sets of 2 at the end, so I'm happy with my choice of weight.

I was averaging about 2:05/500 meters on the first row, 2:12ish on the second, and between 2:10-2:18 on the third, until the final 500 meters where I dropped it back down to right around 2:00-2:05 by focusing on a nice strong pull.

Wednesday, April 8, 2009

Countdown to 30: 28 Days to Go

4/1: 157.0
4/2: 155.0
4/3: 155.2
4/4: 154.6
4/5: 154.8
4/6: 154.2
4/7: 153.2
4/8: 154.8

Workout: 60 minute spin class / Hills and Speed Intervals.

Bit of a rebound bump this AM...I'm not worried. I know my diet and exercise have been tight, so some fluctuation is fine...the important thing is the trend, the moving average, and that's on course.

I'm pretty wiped today, actually. It's been a hard push since my last rest day, on Saturday. Today I did Sue's awesome spin class but I could feel the need for a recovery day. So that's it for today, and I'm taking tomorrow completely off.

One of my favorite quotes about this: "Exercise is the architect of your body; sleep is the builder." Without rest you just get really tired, not strong.

So that's it for today.

Monday, August 4, 2008

Hit It.

AM: Crossfit WOD for Sunday 080803 (done a day late)
"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

This was fun! Forgot my watch; would guess somewhere in the 14 minute range. Put on my track shoes and felt great, when I was going backwards. Forwards hurt...but this is a good thing for my pace improvement plan. Is it wrong to love running backwards? I much preferred the backwards sections...nice adrenaline rush from the constant fear of falling...

PM: Spin Class (45 minute, moderate intensity).

Friday, August 1, 2008

The North 40 (Edmonds - Everett on the Interurban)

Today Nick took advantage of his company's support for "work-life balance" and took the day off to just hang out. After some deliberation as to how he wanted to spend his day off, he opted to go for a long-ish bike ride. Worked for me! So, we put our kiddo in full-day summer camp and planned a route.

Coming up with a good route when we had hours of uninterrupted and child-free biking time was a bit daunting. We knew we would do better with a destination (our spontaneous ride around Edmonds a few days before had become a frustrating exercise in hill repeats--fine for my training but not exactly the bonding ride Nick, who loathes hills even more than I, was looking for). Nick set the awesome goal of riding directly from our house, not driving to a trailhead (don't laugh, serious cyclists - this is new to us). But I'm skiddish in high-traffic or low-shoulder areas, so that somewhat limited our route-options. In the end, we decided that we had both been curious about the Interurban Trail for some time, and it seemed like a reasonable ride from our house to the trail, so Nick printed out some maps and we got ready.

It turns out that not only is the ride from our house to the Interurban ridiculously quick, it's also very low on the intimidation factor. A steep but short hill got us to a decent bike lane that runs generally uphill (every road around our house runs generally uphill, since we live not too far above sea level). We followed the bike lane for awhile, turned along a few low-traffic side streets, dismounted to cross hywy 99 and then --voila!--we were at the entrance to the Interurban.

The first chunk was a bit stop-and-go, with lots of "Dismount and Walk Bikes" signs that we basically obeyed, and before we knew it, we had popped out in Lynnwood, near the 44th Street entrance to I-5. At this point the trail just went to hell. Or more accurately, disappeared into the type of on-road, heavy-traffic, no-shoulder riding I set out to avoid. I guess if I were a stronger rider and more comfortable with traffic, we could have just ridden along on street for a block of white knuckled terror, but instead we dismounted and walked along the sidewalk. I hope that there is a rerouting planned for this area of the trail. It's the only part along the whole route from Edmonds to Everett that really sucked.

Once we got back on the trail things really picked up, and we entered a fast downhill stretch that took us behind the Alderwood Mall and right to the doorstep of Gregg's Alderwood. I have never really appreciated how brilliantly positioned Gregg's is until now. It was so easy to run in, grab a Clif Bar, some Shot Blocks and a new pair of gloves (my 2 week old cut-off gloves had stretched out, so Nick got them, and I bought a pair in a smaller size) and get back on the trail. Genius!

From Alderwood to the Everett mall was mostly trail; with some on-road bike paths through Mill Creek. Everything was well signed, though Nick and I did get lost at one point when we simply refused to believe that the reconnecting trail shared an entrance with the freeway. We should have believed: along 128th the trail turns west (along the sidewalk) until you are inches from riding (or walking) straight into a freeway on-ramp. It was a bit disconcerting, but once we were back on the trail it was actually quite nice, running along I-5 for awhile before looping up and over the freeway, then pushing flat and uninterrupted for quite awhile.

During one of these long, gentle downhill straights I decided to get down into my tri bars (clip on do-hickies) and practice tri handling. Now, I've had these tri bars for about 3 weeks, and have spent about 9 minutes using them, so I have no illusions as to my handling ability while tucked down. Still, one has to start sometime, and a wide open straight-away seemed like a good place. So I tucked down and pretty quickly got up to about 28 mph (slight downhill, remember). At this speed, my eyes started to get really really dry and I realized my cycling glasses were handing from the collar of my jersey, where they had been since a water stop some miles back. What can I say, I was going really fast (for me) and I had this vision of road debris blinding me forever, so I panicked a bit and came up too quickly, reaching for my glasses at the same time. Big mistake. What happened next was like a terrifying, slo-mo impression of Weebles: I weebled, I wobbled, but I did not fall down. It was a big wobble, taking me perilously close to the drainage ditch on one side of the trail and back to the center line. I was unstable for long enough to think, "Well, this is it. I'm going to crash. I'm definitely going down, and I still don't have my glasses on." Somehow, miraculously, I did not crash. Thinking of it later, the only thing that kept me upright was my speed. I am positive that, had I been going a bit slower, I would have been on the pavement. The strange property of a bicycle to be more stable at higher speeds saved me, more than any jedi-like reflexes I possess.

Nonetheless, it shook me up (and Nick behind me, who's irritation with my zippity-go-wheee speed bender became terror that he would be scraping me off the trail with a spoon) and I continued on for the next portion of the trail in a fully upright and decidedly un-aero position.

The trail past the Everett mall moved more onto on-road bike paths, and at one point we missed a turn and had to cut back and around to get back on the trail. The trail was also interrupted with surprising frequency by these horrid gates that look like giant robot arms. The gates don't allow you to simply ride through some bollards. Instead you have to zig-zag through an opening that's almost big enough for a bike to chicane comfortably through. Almost. I got through the giant robot arms unscathed, but definitely had to put my foot down a few times to avoid ramming the far gate arm. Maybe there's a technique I don't know, because at one point a more advanced looking cyclist passed me and went through the gates just ahead of me. It appeared that he just breezed through the gates, totally clipped in and nonplussed by the whole giant-steel-bar in front of me thing.

We got the the trail end and it seemed to just....well....end. Perhaps there is more trail to explore further on, after some Everett road-riding. We didn't push on to find out, since it was about turn-around time anyway and we couldn't be late to pick up our kiddo.

The way back was into the wind and more uphill than down, and Nick was tired. He was hurting pretty bad through some of the more uphill stretches, but he powered through like a trouper. We rode pretty slow on the way back, but it was nice to be able to just chat and ride together.

All in all, I liked the trail a lot: it was mostly flat with rolling hills and a few short (and not too insane) climbs. Signage was good, but not perfect, and the road quality was very good-wide and mostly smooth, though frequently interrupted at beginning and end. The trail was as scenic as you might expect for a trail that basically follows I-5. A feeling of supreme utility made up for the lack of overwhelming natural beauty. It had a functionality I really liked, like this was the path you use to get places you actually need to go, and in that way it put ideas into our head about becoming less reliant on the car and adjusting commute patterns to incorporate some biking. Which is not to say that the trail was ugly: parts of it were quite lovely, with wooded areas and greenbelts alongside. I saw a one hawk swooping down from the trees South of Everett, and I couldn't count the dragonflies I saw zipping along.

Here's a map to the route we did. For more info on the Interurban in Snohomish County, check out this page. Total distance was just about 40 miles, at a very easy pace (about 11 miles/hr on average-on bike pace probably slightly higher because we did stop several times and walked our rides on multiple occations). Feel very good post ride.

Thursday, July 31, 2008

Mary Meyer Brick Workout

Went with D to the MM Swim/Bike Brick. Freaking Seattle summer...it poured the whole day. It's hours until August; why is the ground all wet and slippery when there's bike riding to do? Don't those rain clouds understand I have training to get to?

Anyway, all ranting aside, this was a great workout. We did an out-and-back swim that totaled at 1 mile. We paused (but not for too long) at the 1/4 mile out-bound buoy to let the group collect, at which point Rocky (fearless, fat-free, very tan Ironman triathlete) pointed at me and said "You'll lead the group to the 1/2 mile buoy and I'll bring up the rear." D and I arrived first to the 1/4 mile buoy and I'm sure of the two of us I was picked because I was wearing a wetsuit and my super cool pink pirate swim cap while D was wearing her sad ol' swim suit. (D is of course a stronger swimmer than I, so I consider this further proof that if you are willing to spend the money in tri, you can buy a look of proficiency beyond your actual skill set.)

I am, no joke, a piss poor sighter. I'm really working on it, but I'm not there yet, and Danielle knows this. Bobbing around, 1/4 mile from land, D and I both started laughing at the prospect of my zig-zag approach to open water swimming leading a group anywhere. Mercifully, D did not blurt out my failings, but tidily took the lead a few yards into the second leg. So I got to work on my sighting, but without the pressure of being the lead dog.

As it turns out, a lot of people had trouble sighting on the second buoy. I was getting very discouraged. It felt like that damn little white think off in the distance wasn't getting any bigger. Seriously, no exaggeration, I felt like maybe by the time we reached the buoy we might be in Kenmore. After my concerns started nagging me I started sighting more frequently, and at one pint Rocky (fearless leader) pulled up alongside and said: "Where is that buoy?" I pointed it out and said, "It's there, straight ahead, but I swear it's not getting any bigger." "Just keep focusing on your form," he said, " and it will be here before you know it."

We swam a bit more and then D stopped and turned back at me: "I can't find the buoy." It's right there, I said, pointing at the distant white thing that still seemed interminably far away. "I still don't see it," said D. At this point Rocky came swimming up. "There it is!" he said, "You made it!" pointing at the buoy. The buoy he was pointing at was probably 5 yards away. It was a buoy I hadn't seen the entire swim. As it turns out, I had been sighting on a very large white building located on the opposite shore several miles away. No wonder it never seemed to be getting any closer!

I just had to laugh. It's really a miracle I didn't swim in a circle. Nonetheless, I do believe I was heading relatively straight towards that building the entire time. After regrouping at the 1/2 mile mark, we headed off back to shore, and I got so distracted working on stroke mechanics "catch-up; high-elbow/catch-up; high-elbow" that I sighted to the far side of the swimming area, not the little cove around the corner where we were actually exiting. So I lost a bit of time on the exit, but was more or less on pace with D. She had the good sense to wear a watch, so I know we were at about 16:30 for each 1/2 mile split. 33 minute mile in open water - not too bad.

We only had about 15 minutes once we got out of the water and onto our bikes, so we did hill repeats. My bike was soaking wet, but luckily the rain had stopped for a while. We did three moderate hill climbs, staying in the saddle the whole ride but gearing down (or is it up? whichever way makes it harder to push the peddles) on each repeat and attempting to maintain our original cadence. Something clicked on this and I felt good. I started off towards the back, but by the end of the third repeat I had lapped several people. Must have been that work with Ian - hill shock therapy!

All in all, a great workout!

Tuesday, July 29, 2008

Playing Catch-Up

It's been less than fun this past 8 or 9 days. After a bike ride that kicked my butt, I took several days off of hard training, and have been just easing back into stuff.

Here's how last week has looked:
Monday: recovery day from bike ride; promptly got sick
Tuesday: sick
Wednesday: Crossfit WOD (push jerk); sick
Thursday: sick
Friday: Crossfit Personal Training Session (~60 minutes of swings, deadlifts & presses); still sick. Had to pause mid-way through an 8 min max round WOD, and the trainer must have thought I was going to pass out, because he switched out my 35# kettlebell for a 24#er when I wasn't looking. I think the 4 days of minimal eating really caught up with me as soon as I attempted exertion for any sustained amount of time.
Sat: sick; but starting to feel better. Ate today.
Sun: Swim Clinic (60 minute). Felt better after clinic; decided the time was right to start easing back into my training.
Mon: When I say easing back, I mean easy, damnit. Did a ~30 min bike ride (some hill work) + 90 minute walk
Tuesday (today): 1 mile open water swim in the heaviest swells I've ever dealt with. Did 125 yd repeats, building like this: 125; 125; 250; 250; 375; 125; 250 + several back and forths for sighting drills that added at least another 100 yds. Total = 1600

Sunday, July 20, 2008

55 Miles... (Or: "Yes, I'd love my ass handed to me on a platter, thanks!")

...is a long damn bike ride. My friend Ian (bike riding machine) would not agree. For him, 55 miles is a recovery ride after the 200+ mile Seattle to Portland ride he did in one day last weekend. But for me, bike newbie and climbing wimp that I am, 55 miles was a long ride.

All of my rides thus far have been on flat and fast paved trail rides that top out at around 25 miles, because I pull my kiddo in a trailer behind me when I ride. The trail means no cars, which is an important safety consideration I just won't compromise on when I have my child behind me. The flat is important because with the extra 70 pounds of weight to pull, every tiny uphill gets me up out of the saddle and just brutalizes me.

So I avoid hills and cars, and consequently am not comfortable with either.

Today was the day to push past that, and I knew that only way to get comfortable riding in traffic and push my legs past their comfort zone was to get onto the road, so I went out without the trailer or the kiddo. Luckily, I had a very knowledgeable guide in my friend Ian, who led me through unfamiliar territory and doled out a fair number of bike riding tips along the way.

We met up at the U Village and started off on the Burke-Gilman (familiar territory for any Seattle cyclist), following it north until it transparently joined the Sammamish River Trail (my home turf and definitely the most comfortable portion of the ride for me) at the North end of Lake Washington (paused at Log Boom Park to pee. I mean, ahem, for a comfort stop). At the end of the SRT in Marymoor park we turned south and followed East Lake Sammamish Pkwy along the east side of Lake Sammamish (duh) to Issaquah, where we made our first longer stop, pausing to get a cup of coffee at a little cafe.

At this point the terrain had been pretty non-intimidating: relatively gentle rolling hills, wide shoulders and few cars. In Issaquah the roads got a lot more crowded, and there was a lot more stopping and starting at red lights (a great chance for me to work on clipping and unclipping, but very nearly humiliating on several occasions when I almost fell. But not quite. Ian was really cool through all this traffic, and had me go ahead of him for my safety but yelled out turns, lane changes and such info as I needed to navigate the unfamiliar area.

Once we were safely past the bulk of the town traffic, Ian took the lead again and let us through the wandering residential neighborhoods of lower Cougar Mountain. After some time, we crossed NE 150th and rode SE 36th (a long smooth wonderful downhill) along I-90 to the I-90 trail.

The first part of I-90 heading west was a short-and-steep hill, then a clear and defined path onto Mercer Island. Now, I'm sure once you've ridden I-90 a few times, it becomes totally obvious where the trail is and where one should go, but I would have been lost (literally) without Ian around Mercer Island. It's possible Ian was leading us through a bit more of a residential route than the official trail runs (I honestly don't know) but I was surprised that the trail across Mercer Island seems to be just a road ride without any specific "trail" markings.

Once we were back onto the I-90 bridge, the ride was flat but I found it surprisingly intimidating to ride so close to the water. I knew there was no way I could crash into the lake (there is a fence, after all) but that doesn't mean I didn't have nightmare visions of somehow losing control, catching my front tire between the partition bars and flipping over that fence. The entire bridge portion I was telling myself "just go straight, just go straight, just go straight...."

The end of the I-90 trail off the bridge is a series of short but progressively steeper inclines. There's a mild uphill that (to my tired legs) seemed to go on forever, but was probably only 100 yards or so, then a few series of steeper switchbacks that further burned my quads. Then, with no momentum at all, you turn off the trail and up a vertical cliff of a road. I was in my absolute lowest, granniest gear and made it about half-way up this short incline when I almost fell over and had to bail out and walk my bike up the rest of the hill. I think if I could have gotten a good stand on it, the road wouldn't have been so bad, but I just couldn't stand. When I tried my thighs shook and I fell back into the saddle.

From the top of the hill was a nice series of downhills into Lechi and onto Lake Washington Blvd. This is an area where bikes out-number cars, and most of the cars have loaded bike racks on them anyway, so it's a pretty comfortable area to deal with traffic. Despite the bike friendly and scenic location, I was pretty burned at this point--it was mile 50--and I asked Ian what the end game looked like. I fully expected him to say we had another 20 miles to go (how the geography on that would work out, I do not know), so when he said it was about 5 miles to the end, it was like I had received a personal benediction from the pope. (Ian, that simile's for you.)

From Lake Washington we ascended up a few moderate hills and switchbacks, but the knowledge that the end was in sight made them easier. We joined up with the Lake Washington Loop, a well signed jaunt through residential back roads that kicked us out at the NW end of the Arboretum. We merged onto Mountlake, took an overpass up to the Burke-Gilman, and were back at my car in no time.

All in all, a great first half-century. Ian was a great ride leader, and was really classy about not mocking me when I almost fell over or slowed to 8 and 9 mph on the hills while he was rocking them out at 13 and 14 mph.

I wonder if I could do 100.... ;)