User:DennisG100

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Contents

[edit] UserPage for Dennis

My real/Sandbox sub-page

[edit] Sandbox Section of My Userpage

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Greg Lemond - Internal link to another wiki page. Pagename is in double brackets

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Link to Lance Armstrong page
Project Plan

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Example Table

Description Owner Project Application Name Machines Project Comments
some description here Joe Programmer Foo Project myapp.war Machine1, Machine2 DST Project this will take 2 hours. be sure to contact Owner before it begins.


Table Example Heading
Environment Column Two Heading Last Column
Development Daily Once per Business Day, noon
Test Daily NA
Staging Bi-Weekly Wednesday, Friday Morning, 9am -12 noon
Production Weekly Thursday Morning, 4am – 7am.

Application Development Teams

Team pager_email mobile#
Web Support Team xyz@pager.com 614-555-4995
Product Team Product@pager.mycompany.com 614-555-0576
Tech Support Team TechSppt@helpdesk.com 614-555-9111


[edit] Cycling training

#1.) Train with a heart rate monitor
 Especially when on your bike. Also is very wise to use an HR monitor when doing
 indoor cardio.  
 By using an HR monitor you know for sure if you are pushing your body hard enough.  
 
 220-age = MAX HR.  
 Low zone is 65% of Max
 High zone is 85% of Max 
 STAY IN YOUR ZONE!
 FAT Burn zone = 60% range  
 Cardio zone = 80-85% 
  
#2.) Saddle time.  Focus on time/duration not miles. 
Early season: (8-10 weeks before event) get saddle time in to get your butt sore. 
Butt has to get "used to" bike seat for a while.  There is no substitute for the real thing.
ie. You cannot just train on a tread mill, or stair climber. 
Early season you can train on an indoor stationary bike, or cycle trainer. 
Also in early season, triceps tend to get sore during first rides, so strengthen these in off-season. 
 
#3.) Hydration
When cycling outdoors, stay hyrdrated and drink before you are thirsty. When working out 
indoors, keep your bike water bottle with you. 
 
#4.)  Intervals
 Most cyclists encounter hills or headwinds during a bike ride. Therefore intensity
 varies during the ride.  You need to simulate this while training. You cannot just jog 
or bike indoors at the same pace for the entire workout.  At least one cardio workout per 
week, you have to vary your intensity.
Warm up - go hard for 2 minutes - slow down - go hard 3 minutes - cool down, etc. 
Do this at least once per week for 40 minutes. Spinning classes do this often 
(called Spinervals) How do you know if you are pushing hard enough (see Tip#1.)  
 
#5.) Consider the physique of the athlete. 
Physique type: Ectomorph (marathon runner build) - Eat high carb with protein, aim
to build additional leg muscle. 
Mesomorph / Endomorphs - watch fat intake diet. Moderate carbs. See Tip#1 Fat Burn 
zone for early season. Consider hydroxycut? Caution that caffeine can dehydrate you. 
Power-to-weight ratio is important to cyclists. The more body weight you have, the 
more power you need to propel yourself and your bike. 
If you will be cycling in hills, then body weight is very critical.  Be cautious how 
much upper body muscle you add. 
 
6.) Weight training  
Muscles to train in order of importance 
 1. Upper quads / glutes 
 2. Calves
 3. Hamstrings - used frequently when pedaling seated going uphill 
 4. Lower quads - (leg extensions do not help cyclists much) 
Also cyclists need to have a strong core - abs / mid section. Obviously they do a lot of 
pulling with arms and and pushing with legs. 
 
7.) Schedule 
Most cyclists do a long group ride on Saturday. 
Thursday is a good day for a long pre-weekend ride or cardio workout (at least 1:40, 
preferablly 2 hours)
Cyclists do not taper off mileage like marathon runners do. The weekend before your event 
is a critical weekend to train at least 60% of the distance/duration of your goal/event. 
 
8.) Sleep
"Sleep is a weapon." When you are within 2 weeks or your event, sleep is critical. 8 hours 
per night consistently. Two days before your event you should get 8-9 hours sleep both nights.

[edit] Ohio Restaurant Page

[edit] Hilliard/Dublin

  • Red Robin
  • Applebee's
  • Ruby Tuesday
  • Texas Roadhouse
  • Vito's
  • Bob Evans
  • Fazoli's
  • BG Salvi's
  • Cracker Barrel
  • Outback
  • Chipotle

[edit] Mill Run / Cemetary Rd / Upper Arlington

  • Cheeseburger in Paradise
  • Carabbas
  • Max n Erma's
  • Figlio's
  • Dave and Busters
  • Bob Evans
  • Panera
  • Donato's
  • Otie's.
  • Damons
  • Fridays
  • Lone Star Steakhouse
  • WG Grinders

[edit] Tuttle / Dublin

  • Wind Chimes
  • PF Changs
  • Macaroni Grill
  • Bravo
  • Boston Market

[edit] Dublin

  • Brazenhead
  • Camerons
  • La Tavola
  • Max n Ermas
  • Mongoliam bbq
  • Olive Garden
  • Red Lobster
  • Rusty Bucket
  • Tucci's

[edit] Arena/Short North/German Village

  • G Michaels http://www.gmichaelsbistro.com
  • Mitchells
  • Marcellas
  • BasItalia
  • Hyde Park-short north
  • Thurmanns
  • Jimmy V's Grill
  • Easy Street Cafe
  • Mohawk
  • Barcelona
  • Martinis
  • MoJoLounge
  • Buca de Beppo
  • O'Shaunessey's Pub
  • The Burgandy Room
  • RJ Snappers
  • Rigsbys
  • Max n Ermas
  • Gordon Bierch
  • Lindey's

[edit] Easton

  • Bon Vie-Easton
  • Bravo
  • Brio's
  • Cheesecake Factory
  • Ocean Club
  • PF Chang
  • Smith & Wollensky
  • Max n Ermas
  • McCormick & Schmidts

[edit] Grandview

  • Buckeye Café
  • BJ's
  • Bob Evans
  • Cap City
  • Chammpps
  • Figlios
  • Aladdins
  • Pauls Pantry
  • Fish Market
  • Grandview Café
  • Panera
  • Spagio
  • Stauffs
  • Tratoria Roma
  • Old Bag of Nails

[edit] Polaris

  • Polaris Grill
  • Martinis
  • Carrabas
  • Fridays
  • BJ's
  • Mimi's Café
  • Red Lobster
  • Ruby Tuesday
  • Brio's
  • COSI
  • Panera
  • Applebee's
  • Cheeseburger in Paradise
  • Fujyama
  • Max n Ermas
  • Molly Woo's
  • Olive Garden

[edit] Westerville

  • Bravo
  • Bob Evans
  • Barnum & Tibbets
  • Carfagnas
  • Ruths Chris
  • J Alexander
  • J Gilberts
  • Mitchells
  • Martinis
  • Panera
  • Fish Market


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