Training Goal Update

1) Ride at least 4,000 miles by end of year. 

• Miles to date: 3059

2) Be able to comfortably ride 25 to 30 miles non-stop. 

• Can comfortably ride 35 to 40 miles non-stop

3) Build weekly base mileage to 200 miles a week by end of summer. 

• Weekly mils up to ~150 - I have now transitioned to ridding 6 days a week, I plan to increase my weekly miles to 200 by the end of August.

4) Lose weight at a rate of 5 lbs a month. My goal is to get down to 155 lbs with less than 20% body fat from 190 lbs at 28% body fat.

• Current weight 160 lbs at 22.5% body fat - I seem to have plateaued with my weight loss, I need to change my approach - not sure what yet.

5) Ride at least 3 century rides by end of year. 

• Completed 4 century rides!! (in the last two months) I have 2 maybe 3 more scheduled this year.

6) Increase average cadence to 80 rpm by end of year

• Cadence still low at about 65 rpm - my knee starts to bother me above 65 - 70 rpm.  I might have to stay where I'm at - not really concern about it.

7) Increase average speed to 17 mph by end of year.

• Speed still low at about 14 mph.  I'm not too concerned with my average speed and I think 17 mph might have been a little to high of a goal but I will still work on it.

Overall I'm happy with my progress, still need to work on things, but I'm further along with my training then I was during the training I did for my 1st cross crounry bike tour in 2006.