andy: 2011年1月アーカイブ

another hour in Calexico

"ただいま"

"どこに行ってきたの？"

"カリフォルニア。メキシコ…"

"ええっ！？"

冬のトレーニング大好き。

8時。ベランダへ。－1℃。雪。風。つらら。
洋服三枚。帽子。手袋。それでも汗が出ない。

HRを150にキープ。BGMは CALEXIO。ボリュームアップ。

音楽に乗ってメキシコへ。青空。サンシャイン。白い砂。白い波。ライムの入ったコロナビール。

１時間後。家に帰る時間だ。冷蔵庫からビール。お風呂。忍ちゃんと映画。

Monday's training:

1. Rollers – ride to the music – Calexico’s carried to dust

150 HR / 100 cadence
Total: 60 mins

2. Strength work: Dumbells

lunges (10kg x 25) 3 sets
calf raises (10kg x 50) 3 sets
shoulder press (10kg x 12) 3 sets
biceps curl (10kg x 12) 3 sets

Musical motivation: the sounds of Calexico

Calexico City on the California / Mexico border

“I’m home”
“Where’ve you been?”
“California, Mexico..”
“Eh!?”

I love winter training.

Put Luke to bed. 8pm. Onto the balcony. Minus one degrees. Snow blowing everywhere. Seeing my reflection in the icicles.

Three layers of clothing. Hat. Gloves. But can rarely raise a sweat.

Lock on to 150HR. Calexico on the stereo. All knobs up to 11.

And I’m being transported… to Mexico…. blue skies, sunshine, white sand, surf, a bottle of corona beer with lime in the neck….

An hour’s up. Time to go home. A beer from the fridge. A hot bath. Shinobu and a movie….

Sunday’s training:

2. Rollers – ride to the music – Calexico’s carried to dust

150 HR / 100 cadence
Total: 60 mins

Musical motivation: the wonderful Calexico, music to take you places...

ルークくんの大好きな物は三つあります:
1ママ
2乗り物
3動物

今日はママは家で留守番でしたけど大きな乗り物と動物を見て喜びました。

別股の除雪車ガレージからスノーシューハイキングをスタートしました。でっかい除雪車がたくさんありました。子供にオススメじょんのび！

夏の じょんのびマラソンコース を上がりました。最近まで除雪していたみたいなので周りの2mの雪の中に50cm位のスノーロードがあります。安全だし、歩きやすいし、最高です。

去年作られた林道にも入ってみました。どこまで行けるのかな？今日は時間がなかったけど一周できるのかも知れません。

下りで4匹の動物ファミリーに会いました。カモシカより小さいし、タヌキより大きいし、イノシシかなと思います。ルークくんが"わんわんカモン"と言ったので、逃げてしまいました！

ルークくんまた動物探しに行こうね！

Luke has 3 passions:
1. his mum
2. his cars
3. his animals

"ワンワンいたね!"　4 wild boars on the snow?

Today mum stayed at home but he was delighted to come across some big vehicles and interesting animals on his travels.

We started our snow shoe hike from the Snow Plough station in Betsumata. There are a whole range of huge snow ploughs lined up there. Great for the kiddies!

We headed up the summer じょんのび　marathon course.

It seems like the road has been ploughed until relatively recently so in the middle of 2 metres of snow was a nice 50cm deep snow ploughed track. It’s safe and easy to walk on making it ideal for snow shoe hiking.

"ピカピカジャジャいたね！” Luke loves his snow ploughs

We entered some of the new forest roads that appeared last year. I wonder how deep into the hills these roads take you. I suspect it’s possible to tie them up for a nice loop.

On the way back down we came a cross a family of animals. Too small to be deer, but too big to be raccoons. I think they may have been wild boar foraging for food. Luke’s calls of “Doggy, come on!” were enough to send them scampering before we could get close enough to be sure.

Luke let’s go searching for animals again soon!

Sunday's training:

1. Base training: Betsumata forest roads snow shoe hiking (2h, 120 m climbing, 107/142 HR AV/MAX)

If you have a problem, if no one else can help, and if you can find them, maybe you can hire the S-Team!

今日はルークくんと八石山へ行きました。二人で行くのはこれが三回目でした。雪が降ってからは初めてでした。

スタートで毎回会う「Mrハチコク・山田さん」に会いました。今年に入って18回目だそうです！

雪がたくさんあってトレイルは見えませんでした。先頭で山田さんが除雪車みたいに道を作ってくれました。竹のカンジキに長靴、強い！強い！やっぱり自転車と同じくパーツじゃなくて、エンジンが一番大事ですね。

下りでほかのクライマーに会いました。毎回会うメンバーなので皆さんルークくんのことを覚えています。優しい人ばかりで、八石山はとてもアットホームです。

ハイキングが終わってから久しぶりに広田の湯に入りました。とても良い所ですね。最高じょんのび！

Today Luke and I headed for Mt. Hachikoku. It was our 3rd time to climb it but our first time with snow.

At the start we met Mister Hachikoku, Yamada san, who we meet every time. It was his 18th climb already this year!

There was so much snow that there was no way to work out the trail up the mountain. Yamada san went up front and blazed through the snow like a human snow plough. His snow shoes are made of bamboo and his boots are mere wellies, but what a strong guy he is! Just like with cycling, it’s the engine and not the kit, which is all important.

On the way down we met a few familiar faces. It’s the same lot who climb the mountain each weekend, so Luke has become a bit of a celebrity. They all love him to bits, which makes it really nice to go there.

After the hiking we headed for the little onsen tucked away in the mountain village Hirota. It was the first time to go there in a while and what a wonderful place it is!

Mount Hachikoku snow shoe hiking (2.5h)

Friday's training:

1. Base training: Yasuda mountain forest snow shoe climbing (1h)

2. Rollers

150 HR x 10 mins
155 HR x 10 mins
160 HR x 10 mins
Total: 30 mins

Thursday’s training:

1. Rollers – ride to the music – LCD Soundsystem’s sound of silver

150 HR / 100+ cadence
Total: 60 mins

2. Strength work

Upper body:
car park snow removal 30 mins x 2 (60 mins total)

Lower body - dumbbells:
Lunges (10kgx25) 3 sets
Calf raises (10kg x 50) 3 sets

Musical motivation: continuing with yesterday’s cowbell theme, LCD Soundsystem…

Wednesday's training:

1 Base training: Yume no mori park snow shoe hiking - climbing and descending intervals (1h)

New Order - every song a cracker from start to finish!

2. Rollers: ride to the music - New Order's Singles

53 × 12 gear / 150 target HR
Total: 60 mins (146 HR AV / 93 cadence AV / 50.1 kmph AV)

retracing Friday’s asaren tracks in the snow

Tuesday’s training:

1. Base training: Snow shoe hiking - Kashiwazaki Winery forest roads (1h 30 mins)

2. Strength work: Dumbells

1 leg squats (10kg x 20) 3 sets
calf raises (10kg x 50) 3 sets
shoulder press (10kg x 12) 3 sets
biceps curl (10kg x 12) 3 sets

Motivation: road to Itoigawa?

Monday's training:

Rollers: ride to the music - tv on the radio's dear science

150 HR / 95 cadence
Total: 60 mins

Musical motivation: tv on the radio - if you've got lungs, come on and shout me out....

the Japan sea at the bottom of Tanne valley

snow boys

road closed for winter

ready to roll

crossing over the river

"kamoshika" Japanese deer

powder snow above the forest cover

near the top

Sunday's training:

Base training: Snow shoe hiking (2h 15 mins) Nota ~ Tanne snow shoe line in reverse

Ukawa River, Kashiwazaki

Ibukichan snow shoe debut

Saturday’s training:

1. Base training - Ukawa River, Kashiwazaki, snow shoe hiking (1h 30 mins)

(Luke x 10) 3 sets!

2. Strength work - Dumbells - low weights, high reps - feel the burn!

1 leg squats (10kg x 20) 3 sets
calf raises (10kg x 50) 3 sets
bench press (Luke x 10) 3 sets
shoulder press (10kg x 12) 3 sets
biceps curl (10kg x 12) 3 sets

3 degrees C, winter TT

3. Rollers - 20 minute TT

10 mins warm up

20 mins AJ TT

• Time: 20:00
• HR: 165 AV / 174 MAX
• Dist: 19.1 km
• Speed: 57.6 AV / 63.5 MAX
• Cadence: 105 AV / 112 MAX
• Gear: 53 × 12
• Bike: VITUS

5 mins warm down

今晩初めてローラーで20分のTTをやってみました。今まではヒルクライムのTTしかやったことがないです。

最初から60キロをキープしたらAJになりそうでした。レッドゾーン（170HR以上）に入らないように走りました。最後の1分だけレッドゾーンに入りました。

次は57キロを15分キープして、ラスト5分勝負したいと思います。 がんばるじょんのび！

Tonight was my first attempt at a 20 minute TT. My only experience of TTs are hillclimbs like Tsugaike. I made the mistake of trying to go too hard too soon and trying to keep at 60kmph. After a couple of minutes I eased off as I wanted to keep my HR below threshold (170HR). I went into the red for the last minute only.

Next time, I’ll try to hold today’s average speed for the first 15 minutes and try to go hard for the last 5.

Motivation: Tokyo Cycling Club’s indoor time trials

Friday's training:

1.Base training: Kashiwazaki Winery forest roads (1h 15mins)

2.Rollers - ride to the music - Flamin Groovies' Teenage Head

150 HR / 90 cadence
Total: 45 mins

Thursday's training:

Rollers - ride to the music - Modest Mouse's we were dead before the ship even sank

150 HR / 90 cadence
Total: 60 mins

Musical Motivation: Modest Mouse - 150 HR - it took so much effort, not to make an effort...

Motivation – riders take on the cold in the 2010 Giro d’ Italia

Wednesday’s training:

1. Rollers – ride to the music – Chemical Brothers’ Surrender (second listen)

1. Music: Response (140 target HR)
2. Under The Influence (150 target HR)
3. Out Of Control (150 target HR)
4. Orange Wedge (155 target HR)
5. Let Forever Be (155 target HR)
6. The Sunshine Underground (160 target HR)
7. Asleep From Day (160 target HR)
8. Got Glint? (140 ~ 170 criss cross HR)
9. Hey Boy Hey Girl (140 ~ 170 criss cross HR)

Total: 50 mins

Musical Motivation: The Chemical Brothers – good for any high end training

Tuesday's training:

1. Base training - Sabaishi River, Kashiwazaki, snow shoe hiking (1h)

2. Strength work - Dumbells - low weights, high reps - feel the burn!

1 leg squats (10kg x 20) 3 sets
calf raises (10kg x 50) 3 sets
shoulder press (10kg x 15) 3 sets

Motivation: Vittorio Adorni "It's not that deep!"

Monday's training:

Rollers - ride to the music - The Wedding Present's Hit Parades 1 & 2

150 HR x 40 mins
155 HR x 10 mins
160 HR x 10 mins

Musical motivation: the Wedding Present - 12 top 30 singles in a year beating Elvis (the b-sides are great too!)

before

after

Sunday's training:

1. Strength work

Upper body: car park snow clearing (1h)

Lower body:

lunges (20kg x 10) 3 sets
calf raises (20kg x 10) 3 sets

2. Base training - Ukawa River, Kashiwazaki snow shoe hiking (1.5h)

Saturday's training:

1. Base training: Tochigahara, Takayanagi snow shoe hiking (2h) + じょんのび　onsen

2. Rollers: ride to the music – Underworld’s second toughest in the infants

1. Juanita/Kiteless/To Dream Of Love (140 target HR)
2. Banstyle/Sappys Curry (150 target HR)
3. Confusion The Waitress (160 target HR)
4. Rowla (150 target HR)
5. Pearls Girls (160 target HR)

Total: 55 mins

Musical Motivation: Underworld - 15 minute songs make tough intervals…

Thursday: rest day

Friday’s training:

1. Base training: Ishikawa Pass snow shoe hiking (1h 45 mins)

2. Rollers

150 HR / 100 cadence
Total:45 mins

3. Strength work: Dumbells

1 leg squat (15kg x 10) 3 sets
Lunges (20kg x 10) 3 sets
Calf raises (20kg x 25) 3 sets
Shoulder shrugs (20kg x 15) 3 sets
Biceps curl (10kg x 12) 3 sets
Shoulder Press (10kg x 12) 3 sets

Wednesday’s training:

1. Base training: Takayanagi snow shoe hiking (1h)

2. Strength work: Dumbells

1 leg squat (15kg x 10) 3 sets
Lunges (20kg x 10) 3 sets
Calf raises (20kg x 25) 3 sets
Shoulder shrugs (20kg x 15) 3 sets
Biceps curl (10kg x 12) 3 sets
Shoulder Press (10kg x 12) 3 sets

MSR Lightning Ascent, 2009 model, 30% off

Today at Ishikawa Pass: "Daddy, cold. DADDY, COLD!" - DNS...

How to ride to Dinosaur Jr.:

• Turn the lights down low
• Turn the music up
• Murph’s thumping drums drive your cadence
• Lou’s pounding bass is your beating heart
• J’s slow drawn out vocals are your breathing
• His effortless guitar solos are the blood flying through your veins…

Tuesday’s training:

Rollers: ride to the music – Dinosaur Jr’s Farm

150 HR / 90 cadence
Total: 50 mins

Musical Motivation: Dinosour Jr. – living proof that getting older doesn’t have to slow you down….

Monday's training:

1. Rollers - muscular endurance

150HR / 100 cadence
Total: 45 mins

2. Strength work

a. upper body - car park snow clearing (30 mins)

b. lower body:

Lunges (12.5kg x 20) 3 sets
Squats (15kg x 20) 3 sets

Sunday’s training:

Rollers – ride to the music – Radiohead’s OK computer

1. Airbag (140 target HR)
2. Paranoid Android (150 target HR)
3. Subterranean Homesick Alien (150 target HR)
4. Exit Music (For A Film) (155 target HR)
5. Let Down (155 target HR)
6. Karma Police (160 target HR)
7. Fitter Happier (160 target HR)
8. Electioneering (140 ~ 170 criss cross HR)
9. Climbing Up The Walls (140 ~ 170 criss cross HR)
10. No Surprises (155 target HR)
11. Lucky (155 target HR)
12. The Tourist (160 target HR)
13. Airbag (160 target HR)
14. Paranoid Android (140 ~ 170 criss cross HR)
15. Subterranean Homesick Alien (140 ~ 170 criss cross HR)
16. Exit Music (For A Film) (warm down)

Total: 70 mins

Musical motivation: Radiohead’s timeless classic – for a minute there I lost myself…..

最近のトレーニングパターンは一日ローラー/一日スノーシューです。昨日たくさん雪が降ったから今朝ルークと一緒に野田へ。
R257は野田と谷根の間にある峠道です。海と山がコネクトするとてもキレイな道です。夏ならMTBの人にオススメです。今日はスノーシューで初めて走りました。

今は雪が1～1.5m位あります。今のところ柏崎でのべストスノーコンディションでした。登りはゆっくりですからとても良いトレーニングでした。

今日は野田から峠の一番上まで走りました。今度反対の谷根側から登ってみたいと思います。ルークくんよろしくじょんのび！

Recently my training has consisted of a day doing the rollers followed by a day snow shoeing. Last night there was a lot of fresh snow so this morning Luke and I headed out to Nota.

R257 is a small pass that links Nota to Tanne. It’s a beautiful narrow pass through the valley that connects the mountains to the sea. In the summer, if you have access to a mountain bike, I really recommend it. Today I tried it out for the first time on the snow shoes.

Right now there’s about a metre to metre and a half of snow. The snow itself was the best I’ve come across so far in Kashiwazaki. It’s a nice steady but gentle climb making for great training.

Today we climbed up to the top of the pass from the Nota side. Next time I’d like to try climbing up from the Tanne side. Luke, looking forward to it!

Saturday's training:

1. Base training - R257 Nota ~ Tanne Pass (2h 30mins)

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

partners in crime - "Now I'm a cowboy!"

partners in music - "Know any Daft Punk?"

parters in training - "Get me off this balcony, it's freezing!"

Friday’s training:
Rollers – ride to the music – Daft Punk’s Human After All

1. "Human After All" (140 target HR) 5:19
2. "The Prime Time of Your Life" (150 target HR) 4:23
3. "Robot Rock" (150 target HR) 4:47
4. "Steam Machine" (155 target HR) 5:22
5. "Make Love" (155 target HR) 4:48
6. "The Brainwasher" (160 target HR) 4:08
7. "On/Off" (160 target HR) 0:19
8. "Television Rules the Nation" (155 target HR) 4:47
9. "Technologic" (155 target HR) 4:44
10. "Emotion" (160 target HR) 6:57
11. "Human After All" (160 target HR) 5:19
12. "The Prime Time of Your Life" (155 target HR) 4:23
13. "Robot Rock" (155 target HR) 4:47
14. "Steam Machine" (160 target HR) 5:22
15. "Make Love" (160 target HR) 4:48

Total: 70 mins

Musical Motivation: Daft Punk - techno music for the rock kids....

冬は自転車に乗るチャンスが少ないので毎年クロストレーニングをやっています。例年はランニング、スイミング、サッカーなどをしていました。
今年は初めてハイキングとスノーシューをやっています。スノーシューはとても楽しいよ！雪の上を走るのは気持ちがいいです。"雪の上"と言っても雪の中を走っているということですからフラットでも良いトレーニングになります。登りはハートレートが上がっていっぱい汗をかきます。下りは楽しい！

雪の上を走るのはランニングより体に負担がかかりにくいと思います。スノーシューズだけあればできるので安いです。

先週は群馬県の水上高原でたくさん走りました。群馬は雪もあるし天気は良いし、スノーシューズには良い場所です。山や森の中を走りました。でも一番よかったのはゴルフ場でした。アーノルドパーマーがデザインしたゴルフ場が三つあります。アップダウンがたくさんあって、良いトレーニングができました。他に人がいなかったのでとても静かでした。ウサギ、キツネ、カモシカなどたくさんの動物に会いました。時々「クマさんの声が聞こえる」と思ったけど、抱っこで眠っているルークくんのイビキでした！

柏崎の野田、高柳あたりもスノーシュートレーニングができます。柏崎の雪はウエットスノーですからなかなかハードトレーニングです。イソノベ、小村峠、鵜川、じょんのび村など色々な所でやっています。色々な雪質があるので面白いです。小村峠はキツ過ぎでした。

まだまだやりたいのでルークくん一緒に頑張りましょう！

Living in Niigata there’s not much chance to get out on the road cycling during the winter. Every year I mix in a bit of cross training – running, swimming, football etc in the winter.

This year I’ve been doing a bit of hiking which has progressed into snow shoeing after the snow settled in. I’ve been really taken in by snow shoeing, it’s great fun. It feels great to be out hiking on the snow. When I say “on the snow”, you’re actually submerged in it. And so, even on the flats the added resistance makes good training. On the climbs, your heart rate rockets up and sweat comes a pouring! Going down is great fun but still takes it out of you.

As well as adding resistance, the snow also offers cushioning, so snow shoeing is much kinder on the body than running. Also, as all you need are the snow shoes themselves, it’s a really cheap sport to get into.

Last week I got some good training in at Minakami Highland, Gunma.
I tried the shoes out on the mountain slopes and in the forests. However, the best terrain was the golf course. There are 3 Arnold Palmer designed golf courses on the hillside. The sweeping ups and downs make for great fun and great training.

With nobody around for miles, it’s just you and the sound of footsteps on the snow. We came across rabbits, foxes and dear. A couple of times I thought I could hear bears growling but was relieved to find it was just Luke’s snoring!

Around Kashiwazaki in places like Nota and Takayanagi, there are plenty of snow shoe options. Being closer to the sea and sea level, the snow is much wetter and heavier adding much more resistance than the powder snow of the highlands. So far I've tried out Isonobe, Komura Pass, Ukawa and Jyonnobi village in Takayanagi. It's amazing how much the snow varies over just a small geographical area. Komura Pass was definitely the toughest.

I hope to get more snow shoeing in this off-season. Luke let’s keep at it!

Thursday's training:

1. Base training - Takayanagi じょんのび sato snow shoe hiking (1h 45mins) + onsen

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

fatboy Andy is riding on the balcony

Wednesday’s asaren:

Rollers – ride to the music – Fatboy Slim’s You’ve come a long way baby

1. Right Here, Right Now (140 target HR)
2. The Rockafeller Skank (150 target HR)
3. In Heaven (150 target HR)
4. Gangster Tripping (155 target HR)
5. Build It Up-Tear It Down (155 target HR)
6. Kalifornia (160 target HR)
7. Soul Surfing (160 target HR)
8. You're Not From Brighton (140 ~ 170 HR criss cross)
9. Praise You (140 ~ 170 HR criss cross)
10. Love Island (140 ~ 170 HR criss cross)
11. Acid 8000 (150 target HR)

Total: 57 mins

Musical Motivation: to quote James, “Fatboy Slim for the win!”

Tuesday's training:

1. Base training - Ukawa snow shoe hiking (2.5h)

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

Monday's training:

Rollers - ride to the music - Factory Records / Hacienda Essential mix download here

150 HR / 110 cadence
Total: 90 mins

Sunday's training:

1. Rollers – ride to the music – Chemical Brothers’ Surrender

1. Music: Response (140 target HR)
2. Under The Influence (150 target HR)
3. Out Of Control (155 target HR)
4. Orange Wedge (160 target HR)
5. Let Forever Be (150 target HR)
6. The Sunshine Underground (155 target HR)
7. Asleep From Day (160 target HR)
8. Got Glint? (150 target HR)
9. Hey Boy Hey Girl (155 target HR)
10. Racing The Tide (160 target HR)
11. Dream On (150 target HR)

Total: 55 mins

2. Dumbbells: Strength work

1 leg squat (12.5kg x 12) 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: when you put Noel Gallagher and the Chemical Brothers together, you’re asking for trouble....

今年もよろしくじょんのび！

burning off last night's Guiness

New Year's day training:

Rollers - ride to the music - Stone Roses' first album

150 HR / 100 cadence
Total: 60 mins

Musical Motivation: Stone Roses "immerse me in your splendour"