Roger Bikes

Tag: sprint

  • Trail Building : 26/100

    Trail Building : 26/100

    I grew up mountain biking in the Colorado Rockies and just as the sport was taking off in the late 80’s and early 90’s. I looked up to riders like John Tomac, Ned Overend, Tinker Warez, and others. We would toad trip to Moab, UT for spring break and ride Slick Rock, Poison Spider, and Porcupine Rim. I love riding the dirt.

    When we purchased land a few years ago my first thoughts were to make a system of bike/hike trails. Reality hit me when I realized that trail building is also shallow ditch digging. However, this year is the year that I kick things into gear. I am riding well and the strength routine has my arms ready for digging.

    The first trail is the one that came with the land. Its called fence-line cause it follows our fence-line. The prior owner had walked the perimeter a lot and the trail formed over time. Its not a great biking trail, yet. I need to rake it and in places dig vegetation back a bit.

    The outside line is mostly where fence-line trail exists. Lots of work to be done here.

    Fence-line is fun but I wanted to build something smaller and slower for anyone to ride. It has some challenge to it so you feel accomplishment, but mostly its just for fun. There is a good amount of cactus throughout this area of the land. So we call her: Kiss of Cactus

    It’s a quarter of a mile long, and gains 16ft of elevation.

    Kiss of Cactus is a fun quick rolling spin around the highest point of the land. It was fun to build the first trail small so that it would be ride-able quickly. The next trail will be a little longer and faster. I hope to have it done in a few weeks. However, we are hanging drywall this weekend so there may be a delay.

    • Flag the trail
    • Rake the trail
    • Cut the trail
    • Ride the trail

    Workout detail

    3 sets of 3x10second sprints.

    The Fence-line to Kiss of Cactus is the perfect trail for 10 second all out efforts. There is a small climb on Fence-line to the corner where Kiss of Cactus begins. That is where I do the 10 second sprint and then cool down for 3 minutes by riding back down.

    Happy Tuesday, y’all!

  • Sprints : 19/100

    Sprints : 19/100

    Some days are a series of sprints, one after another, until you collapse, or are ready to. Today was one of those days. It started with a morning workout of nine 10 second sprints on the bike. Then work ended up being a lot of sprints. Suddenly the day is over and I am ready to stop sprinting.

    Ideally you don’t need to sprint all day. Ideally you have things planned out and there are no distractions. Unfortunately we live in reality. The important part is to make sure that in between the sprints you take a moment to breath. During that moment you check in with yourself and everything else that is going on.

    During a workout you may want to take a sip of water. You should also check your watch to tell how long a rest you need to take. Maybe shift down a few gears to recover.

    At work you may want to check your messages in which ever platform you use. If you have a lot of urgent work that will require repeated sprints then you will want to prioritize them. Priority may be a certain client or just whatever has been around the longest. It may also be something that is preventing other things from working. Determine the priority and then move to get things done.

    Workout Detail

    L6+ sprints 3 sets 3 x 10″ (structured) is the name of the workout. L6+ means maximum effort, all you got. Sprints means high gear short burst. There are 3 sets. In those 3 sets are three 10 second sprints.

    Between the sprints you get 3 minutes of rest. Between the sets you get 5 minutes of rest. It helps to find a hill with a 3-5% grade so that you can push as hard as possible with no chance of it being easy.

    This was my first sprint workout in over 6 years. It was fun and different. I was a little nervous about keeping count of everything. Since the workout was broken up into 3 sets it was easier to keep count though. It will be interesting to see how my legs feel tomorrow.

    Happy sprinting!