With a fresh rear tube on it (which I installed myself at Rainbow Jersey) I put the Klein back on the trainer today and hit it for a Carmichael workout, the second of the week.

All is well....felt fine.

Now, I think perhaps Wed. I should just do some spinning for a little longer time in the saddle. I say this because my body is now so used to 45 minutes on the bike and then quitting. I think I should break through that barrier and just spend a little more time in the saddle. That's a tough sell because a half hour on the trainer can be a challenge at times.

I rocked the old winter bike, the Trek 7500 on the trainer today since my Klein still had the twice-flat tire. I felt OK, but I don't like switching bikes on the trainer...throws the body off...and a tweak or two in my right knee was proof of that.

One down, two to go this week.

After the workout I stopped out at Rainbow Jersey for a tube. While there I just changed the flat myself under the watchful eye of Coach Jerry, who gave me a couple of tips. I did fine. If I needed to give it a try on the road in an emergency I would be able to handle it I think.

Now I have to put the rear wheel back on the Klein and switch the bikes back for Tuesday's workout.

It was a rather strange start to what was supposed to be a quick and routine spin for 30 minutes on a Saturday.

I changed, did a few situps and a little light stretching and walked over to the trainer to clip my first foot in. When it hit the pedal the crank spun to the bottom with way too much ease. Something was wrong here.

After shaking the fog off my brain I reached back to pinch the rear tire and sure enough....flat! That's never happened before. The thing was fine when I finished the workout on Friday. My first thought was about how I would have to now get to Rainbow Jersey with the wheel to buy a tube and have them change it. Maybe I could put my winter bike on the trainer instead for today I figured.

Then I gave it a shot.

I found an old tube in the basement that seemed OK and thought I would try to change it out. Now, I know this is idiotic, but I have never actually changed a tire myself, other than once in the shop when they were giving me a quick lesson.

I pulled the ike off the trainer, then pulled the rear wheel off the bike. Then I found an old metal tire tool in the cycling room and yanked everything off the wheel. Even though this old tube had a very short air stem I got it inserted and stuffed the tube up into the tire. Then I had to fight it all the way around to get it lipped onto the rim....kinda scratched the wheel too...which is why I would never try this with a good wheel on my Madone!

But finally I snapped the thing on and there was just enough valve to get the pump on and air in.

It worked! I rode. Success and grease on my hands!

Third Carmichael of the week completed and all seems to be going well. One thing I have noticed thus far after a month of this is that this year the :45 Carmichael seems to be the norm, where as in past years on the trainer the Carmichael was more of an extra-effort sort of ride on the trainer. Usually I was lucky to get to the 30 minute mark. But this year Carmichaels for :45 seem routine. That's good I guess.

I'm in town for the weekend, so I am planning on at least one extra workout as a result of that. I'll need it because I plan on doing some eating to enjoy my Super Bowl Sunday.

I just wanted to ride for 30 minutes this morning, no Carmichael involved. But to make it a little interesting after about five minutes of warming up I popped the Klein into the big ring and took some turns there and plus one on the rear cassette for a few miles. Man, putting the extra work on your legs, even with just a slow steady 80's rpm really makes me sweat more.

Then it was weigh-in Wednesday, which was a bit of a victory by default I guess. After documenting my fall from the healthy eating wagon over the weekend I was actually prepared to see the number go UP and certainly not down. It remained the same for a second week in a row, which is pretty poor on my part but expected after the weekend return to eating junk.

So, after four weeks of the new year I have gone like this:

Lost three

Lost one

No change

No change

That's down four pounds in a month, and that's not good enough. Time to ramp it up and drop another four in Feb. I say.

Busy morning out covering the Milwaukee Ground Hog Club's event with Waldo today. So it was a Carmichael a little later than usual today. I was glad I didn't wimp out and not do it today. That's two of three down for the week.

Check out the show for what happened to Waldo today.

Well, after a terrible weekend of eating and doing nothing (listen to the PhilCast show from Monday for details) I was able to at least lay down a basic Carmichael, no frills today. I did a full compliment of core stretches and some situps to go with it, but this was just a bare minimum. I would like to perhaps throw in some expanded work of some type on the bike later this week to pick it up a notch now that Feb. is here.

Took the third Carmichael of the week into overtime today, extending it from 45 minutes to one hour even. That said, my hardest efforts were not all that hard throughout the rotations today. Evidence of that comes in the miles completed--13 mph only, since I rode for one hour.

Still, glad I did that much today and am on target to complete the fourth full week of five rides a week with three of those Carmichael workouts.

Heading over to the Cycling and Running Expo at State Fair Park on Saturday morning around 10:30 to visit and see what's up there.

CLICK HERE for more info on that event....

Carmichael #2 of the week in the books, but this one was different. In fact, you'll be able to hear it soon on the PhilCast show. I recorded a musical Carmichael workout, the second Carmichael audio special. On the first I coached people through it. On this one, I have music on in the background so that people can ride along with me and hear what music I listen to while working out. The only time I talk is when there are instructions to give about shifting and effort levels. It's different. I'm not sure what day I will be posting that show for you to hear, but I'll let you know here.

Felt good for a 50-minute ride today. Lots of sweat. I'm thinking it may be time to get the fan set up in front of me for these workouts soon.