New Challenges for 2010

For next year, I have decided on my new challenges.

All are Road bike Races.

1. Tour-Transalp: Stage road race.

2. Complete the Dreilände Giro under 7 hours.

3. Maratona del Dolomites

4. Ötztaler Marathon

5. A few Time Trails, if I can find them.

Goals for my body

1.Bring my body weight to a stable 73 kilos.

2. Power clean, push press 95 kilos for 3 reps.

From this point on, all weight lifting exercises will be carried out with the goal of gaining strength without mass. To achieve this, I will lift

exclusively the Power Clean Push press, the squat and the deadlift. In all cases, no more that 3 repetitions/4-10 sets. This regime will prevent

any bulking up.

I also switched shoes. Previously, I was using Specialized road shoes and now I am running Mavic Pro Roads and Zxelliums:

http://www.mavic.com/road/products/footwear_range.6.9.1.aspx

They are not nearly as narrow as has been reported and I have had no problems so far.

My 3rd and last Mountain Bike Transalp

I finished this years mountain bike transalp, again, 6 kg heavier than when I started and swollen legs. Fortunately, 1 week afterwards, the swelling went away as did 4kgs. The race itself was nothing really special: a mix of the previous two transalps plus 3 new stages. In the end, unless one video tapes or takes copiuous pictures, all the stages blend  into one big trail. I decided on the 3rd day of the race that I would no longer ride Mountain Bikes as I am bored with the whole scene and need a new challenge. Actually, the last two years I only rode the Mountain bike about 20 times, 16 of which where during the transalp. 95% of the time I am riding the road bike. so………more later

Ready for The Dreiländer Giro

The DreiländerGiro is in two weeks and I am ready for Stilsferjoch and it´s 1800 meter single shot climb.
This years giro is around 165 km and 3300 meters of climbing. I have been pounding heavy gears on my new Argon Road bike and it has made a big difference in my climbing efficiency.

Here is the profile:

And here is a picture of the top: of Stilfserjoch (Passo di Stelvio):

” 25 Km Anstieg, 49 Kehren, 1800 Höhenmeter auf 2760m absolute Höhe.
Dagegen ist Alpe d’Huez ein Kinderspiel!”

6570

6570 is roughly the number of eggs I have eaten over the last 3 years. I eat between 6 and 10 eggs every morning.
F u Rocky!

New iPhone updates

Testing new iPhone app

Blood Cholesterol

This should piss off the vegetarian fascists and the bread and pasta disciples.

Blood pressure today at 8 am :120/75

Total Cholesterol 207 (reference value: <200)
LDL: 123 (reference value: <135)
HDL: 74 (reference valuet: >40)
Triglyceride: 51 (reference value: <200)
Glucose: 70 (reference value: <110)
TC/HDL: 2.8 (reference value: <4)
HDL/LDL: 0.6 (reference value: >0.3)

3 years ago I removed ALL grain based foods from my nutritional protocols.
Since then I have eaten daily between 4 and 10 eggs, red meats, fatty lamb tons of nuts and only fruits and vegetables. I only eat meats which are not treated with growth hormones or antibiotics.
In addition to EASY fat loss, my blood values went from horrible to ideal.

Lose the bread, lose the pasta and embrace FATS!!!!!!!

Do

I am an Atheist

I say it proud and loud- I am an atheist!

www.atheistcampaign.org

Omega 3

The only supplement I have taken over the last 2 years and here´s why:

http://www.bestlifeonline.com/cms/publish/health/Omega-3-Nutrient.php

No Calories from liquid sources

I drink no calories! Only Water, Tea or Coffee. Many people are juice crazy. Not only do juices have tons of sugars, their production results in tons of CO2 released into the atmosphere.

http://www.nytimes.com/2009/01/22/business/22pepsi.html?_r=1

Recent Training Routine

I have significantly shortened the time I spend lifting weights and increased the efficiency and quality. This has resulted in a significant increase in my overall strength. My workouts last less than 45 minutes and consist of the following:

Mondays:

1 set of  20 repetitions : Full Back Squats (current weight 80kg)

10 sets of 3 repetitions : Power Clean into a shoulder Push Press (current weight 75kg)

1 set of 15 repetitions: Deadlifts (current weight 125kg)

Wednesdays:

1 set of  20 repetitions : Full front Squats (current weight 70kg)

10 sets of 3 repetitions : Standing Shoulder Presses (current weight 55kg)

3 sets of 10 repetitions: Bent-over Rows (current weight 80kg)

1 set of 15 repetitions: Heavy Pull Downs (current weight 105kg)

Fridays:

1 set of  20 repetitions : Full Back Squats 

10 sets of 3 repetitions : Power Clean into a shoulder Push Press

1 set of 15 repetitions: Deadlifts

At the end of each workout, I am exhausted. But I wake up the next day feeling invigorated and spring out of bed. 30 minutes into each workout, I eat some high quality protein. After my workout, I bake myself in the sauna for 15 minutes and 30 minutes of finishing, I eat a nice big protein-rich diner. I use this occasion to frequent my favorite Persian restaurant for a Lamb Kebab dinner, with a whole raw onion, two backed tomatoes and a salad made of raw parsely, mint, and other greens, eaten with my hands and NO RICE!!!!! 

Although I had intended to ride during the winter, I have done very little since September, on purpose. The heart needs a break and I don´t want to emaciate my body with hours of needless endurance training. I will start in January with bike training and will have no problem reaching and bettering my last years cardio-vascular fitness levels.