Daily Ride Update

This morning I went out for my daily exercise ride and quite frankly, I feel great. I started these daily rides on my road bicycle since I rebuilt it. Today was no different with the exception that I had to tighten the nut (not quick release) on the dérailleur side because the wheel was cocked up toward the frame. A simple flick of a ratchet and all was true.

My exercise schedule has been as such:

Monday: Ride 8.1 km up Hilltown Pike to Township Line Road to Sellersville Road to New Galena and back to Hilltown Pike. During lunch time work with free weights (2.25 kg dumbbells).
- 3 sets of 10 Forward Arm Raises
- 3 sets of 10 Triceps Curls
- 3 sets of 10 Dumbbell Squats
- 3 sets of 10 Lateral Raises
- 2 sets of 20 Full Stomach Crunches

Tuesday: Ride 8.1 km up Hilltown Pike to New Galena Road, to Sellerville Road to Township Line Road to Hilltown Pike.

Wednesday: Ride 12.3 km up Hilltown Pike (big 77 m altitude change over the first 2.83 km) to Limekiln Pike (Route 152) to New Galena to Hilltown Pike. During lunch time work with free weights (2.25 kg dumbbells).
- 3 sets of 10 Forward Arm Raises
- 3 sets of 10 Triceps Curls
- 3 sets of 10 Dumbbell Squats
- 3 sets of 10 Lateral Raises
- 2 sets of 20 Full Stomach Crunches

Thursday: Ride 8.1 km up Hilltown Pike to Township Line Road to Sellersville Road to New Galena and back to Hilltown Pike.

Friday: Ride 8.1 km up Hilltown Pike to New Galena Road, to Sellerville Road to Township Line Road to Hilltown Pike. During lunch time work with free weights (2.25 kg dumbbells).
- 3 sets of 10 Forward Arm Raises
- 3 sets of 10 Triceps Curls
- 3 sets of 10 Dumbbell Squats
- 3 sets of 10 Lateral Raises
- 2 sets of 20 Full Stomach Crunches

After each ride, I weigh myself via my Wii Fit (nice digital scale with record keeping). I also track in a spreadsheet the distance, time, average speed and maximum speed along with any weight changes.

Saturday: Time permitting, I ride 32 km on my 2007 Schwinn Voyageur GS hybrid to my in-laws for our weekly get together.

Next week, I will be starting (also on Monday, Wednesday & Friday) the 100 pushup program.

So far with the above training regimen, I have lost 3.5 kg in a couple of weeks. I've made some slight dietary changes to go along with my exercise as suggested by Eric Harr in his book "Ride Fast". I stopped drinking sodas except infrequently. I limited food intake after 21:00, I cut back my portions and ultimately started drinking water with 3 slices of fresh lemon in lieu of other beverages containing more sugars. My food otherwise has been healthy as I generally cook fresh meals for myself and my family every night. Last night was a bad night because it was breaded chicken strips, but prior to that it was 200 g portions of filet mignon. We eat lots of fresh vegetables and fruits (which I might add I usually pickup at the grocers on my hybrid rather than my auto).