What Was Your Work Out Today?
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Hi everyone! I'm new to this thread though not to MFP in general.
AM: 10 min walking the dog
PM: 30 min jog on the treadmill + 15 min walk, also treadmill because of rain
I've got a sprint tri in 3.5 weeks (my 3rd ever) and I don't feel ready. I'm in Week 7 of a 10 week training plan. I wanted to see a big improvement over last year's triathlon, and I *am* slightly faster on my bike than I was (still not a speed demon by ANY means), but my running isn't as good. The strap on my old Garmin Forerunner 210 watch finally gave out, so that needs to be replaced also.
Since I started training this time around I've been really thirsty--realizing after several weeks that water isn't enough, so now I drink Gatorade Zero on my longer rides. I'm open to suggestions about better ways to replace electrolytes. Here in NW Arkansas, the store choices are basically Walmart and Walmart, though.3 -
Broken record report, as usual this Winter:
Yesterday, Tuesday: 63 minutes stationary bike, 92W average, 15.7 pseudo-miles, mostly Z2 just a dab of Z3.
Today, Wednesday: 3 x (1500m, 2' row out/in or CD), 2:26.9 average pace at 20spm, about half Z3 (15'), 4' Z4, rest below. Then 63' stationary bike again, 93W average, 15.8 fake miles, mostly Z2 plus a smidge of Z3.
Also on Tuesday, met the woman I think/hope will be my new primary care doc. Got a chance to talk with her about exercise activity in context of my early-stage COPD. (If you look up exercise and COPD on the web, pretty much all there is "If possible, you should start a mild walking program . . .". I don't think they're talking to me, frankly.
) She encouraged me to keep doing fairly intense exercise to tolerance, up to and including Z4. As y'all know, I rarely do Z5/max effort because I don't find it very fun, and she was a little concerned about it from a heart standpoint (not sure if this was the COPD or the residual CV system stuff from my long term obesity/high cholesterol), but didn't quite tell me not to do any. 🤷♀️
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DiscusTank5 wrote: »Hi everyone! I'm new to this thread though not to MFP in general.
AM: 10 min walking the dog
PM: 30 min jog on the treadmill + 15 min walk, also treadmill because of rain
I've got a sprint tri in 3.5 weeks (my 3rd ever) and I don't feel ready. I'm in Week 7 of a 10 week training plan. I wanted to see a big improvement over last year's triathlon, and I *am* slightly faster on my bike than I was (still not a speed demon by ANY means), but my running isn't as good. The strap on my old Garmin Forerunner 210 watch finally gave out, so that needs to be replaced also.
Since I started training this time around I've been really thirsty--realizing after several weeks that water isn't enough, so now I drink Gatorade Zero on my longer rides. I'm open to suggestions about better ways to replace electrolytes. Here in NW Arkansas, the store choices are basically Walmart and Walmart, though.
Welcome to the thread!
I've done multisport races at all of the standard distances. When prepping for a race, following a training plan is definitely the way to build endurance. As far as seeing improvements, there are many variables. During my winter base building phase, I focus on training my limiters. For me, that means more pool time compared to the other disciplines. At three weeks out from your race day, (assuming week 10 ends on race day?) the best advice I could offer is to not miss any workouts. Then on race day, trust your training.
Both of the triathlon coaches I worked with made the same recommendation around hydration and electrolytes. For a male athlete at a 65 degree temperature, you need 20-36 oz/hour on the bike. That's one bottle or more per hour. As temps increase, your hydration needs will increase as well.
Regarding electrolytes: There are dozens of options out there, everything from powders to tablets and liquids such as Gatorade. Since you are doing a relatively short race, you don't need to worry about a complicated multi hour strategy for bike fueling to set up a long run. So just keep it simple.
For a workout or race lasting more than one hour, athletes need 300-500mg of sodium from a drink mix (or premixed liquid like gatorade). You should be able to get that easily from a bottle of drink. The purpose is that sodium is very important to help with fluid retention, absorption of glucose (to power your muscles) and nerve functioning.
The way to dial in your specific "best mix" of nutrition, hydration and electrolytes is to try out different approaches during your long rides to find what works best for you.
Finally, if you want an idea of product alternatives, the easiest way is to check out a few online retail sources. Two that I visit are "The Feed" and "Precision Hydration". At The Feed, you'll find a bunch of powdered mixes , such as Skratch, Infinit, Etc. The Precision Hydration product is very effective for those wanting a simple sodium solution that doesn't provide calories.
Sorry for the rambling response, lol. Best of luck in your race!
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For a workout or race lasting more than one hour, athletes need 300-500mg of sodium from a drink mix (or premixed liquid like gatorade). You should be able to get that easily from a bottle of drink. The purpose is that sodium is very important to help with fluid retention, absorption of glucose (to power your muscles) and nerve functioning.
The way to dial in your specific "best mix" of nutrition, hydration and electrolytes is to try out different approaches during your long rides to find what works best for you.
Finally, if you want an idea of product alternatives, the easiest way is to check out a few online retail sources. Two that I visit are "The Feed" and "Precision Hydration". At The Feed, you'll find a bunch of powdered mixes , such as Skratch, Infinit, Etc. The Precision Hydration product is very effective for those wanting a simple sodium solution that doesn't provide calories.
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Thanks djproulx for the helpful advice and website recommendation.
What's weird for me this time around is that I've always trained with just water (including my half-marathon phrase 10 years ago)--oh, and GU Energy gels for rides or runs over 60 min. That's just not cutting it now. I read an article saying electrolyte issues are likely to be more of a problem for pre-menopausal women and at age 47, that's me. Not sure if that's a standard opinion in the field or not.
Last night I went to Walmart and bought 4 different types of energy drinks (Shine Water, Body Armour, etc). I'll take a look at The Feed and see what else might help me refuel. I've been extra stressed with work the last couple of weeks, and as my dermatologist said, "stress affects everything." Once the semester ends, that will help a lot.
Thanks again for your input--great to hear from an experienced triathlete.0 -
Incline bench press 4x12
Incline DB fly 3x12
BB Row 4x10
Cable pulldown 3x10
Lateral DB Raise 4x12
DB Curl <superset> Lying DB Extend 3x10
Upper Hypertrophy weights went well, though I can't remember the last time I did sets of 12 reps (other than squats). It's amazing how much grind those last two reps feel compared to the first 10.
Talked to the young lady at the reception desk about the lack of notice about delayed gym opening the other day, and whether we could get the gym to do something about it. She happily told me the gym DID in fact spread the word about the delay at 6pm the night before, plenty of time ahead. Great, I must not be part of the distribution network, do I need to add my name to a list somewhere? Nope, she said, just follow us on Instagram, Snapchat, Twitter, and listed off several other platforms. Her jaw dropped to the floor when I told her I didn't have an account on ANY social network site. "Not one?" Thought about it a moment, remembered I had an old Facebook account I hadn't accessed in ten years. When a small muscle in the corner of her eye started twitching, I thanked her and quickly walked away.3 -
Not today, but since early April, 23 days rowing a raft 280 miles down the Colorado River through Grand Canyon.
Now some rest is warranted, but my grass is over a foot tall, and I have lots of gear to clean. Maybe I'll rest next week.6 -
Sleep when you're dead, @mtaratoot!1
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Regarding first bolded comment: Running a complete half marathon is a longish effort (1:30-2:30 typically, depending on your pace), so I assume that you consumed a gel or two in addition to water.DiscusTank5 wrote: »What's weird for me this time around is that I've always trained with just water (including my half-marathon phrase 10 years ago)--oh, and GU Energy gels for rides or runs over 60 min. That's just not cutting it now. I read an article saying electrolyte issues are likely to be more of a problem for pre-menopausal women and at age 47, that's me. Not sure if that's a standard opinion in the field or not.
In triathlon, your fueling needs are going to be elevated, since you start the bike leg after completing a swim(say 15-25 minutes in a sprint distance) where you've consumed no fuel. So if your bike split is 35-60 minutes, you'll have spent 50-85minutes exerting yourself before starting the 5k run. The fueling strategy is geared towards providing enough calories, electrolytes and fluid to carry you through the run, since its harder to ingest and process fuel while running.
Regarding second bolded comment: I don't hear that distinction made based on women's menopausal state. (Maybe since I'm a guy). What is discussed a lot, is the electrolyte needs vary by individual, since some athletes are very heavy sweaters. (google "sweat tests" to learn more.) The other variable is temperature and humidity. The hotter it is, the more you'll need.
Hope this helps.
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Another day, another stationary bike ride. Nice weather, but schedule didn't work for a trail ride.
After lunch with a friend, we went for a casual walk, mostly gawking at birds and things.
Then stationary bike, 89W average, almost entirely Z2.
Probably it for the day.3 -
Workout today: 45 minutes on the stationary bike at 13 mph pace (up from my usual 10-12 mph).
DJproulx, thanks for your feedback on electrolytes. In my 30s, my half-marathon times were just under 2 hrs, 20 minutes, with Clif Blocs at the 45 min and 1.5 hour marks. My first one, the Dallas Rock n Roll Half Marathon in March, was definitely chilly, as was the November Half Mar in Tulsa. The May Half in Joplin, Missouri, was hot and I also ran too fast during the first 7 miles of it and barely finished. I remember passing someone who was getting worked on by EMTs, so the heat was a factor for everyone.
Stating the obvious probably, but triathlons are hotter in general than the 5K, 10K, and Half-marathon distances I was used to, or maybe I just self-selected ones in the cooler months.
At last year's Ozark Valley Triathlon, I completed a 400 meter lake swim in 11 minutes and change, a 13 mile bike ride in 73 min, with a 2 mile run in about 24 minutes (1 hr, 56 min total). That leaves 8 minutes for the transitions--yikes. I think my bike will improve, but I'm also trying a different course this year: the Sager Creek Tri here in the town where I live. The swim is 300 m. in the pool, the bike is 12 miles, and the run is 2 miles. So we'll see.
After finishing the OVT sprint course in June 2022:
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Workout this morning: 30 min. swimming laps at the pool3
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Leg day, and it was rough!
SSB bar squats - 2x8, RPE 6
Bench - 3x5, 65% max
Rogers Pin Squat - 1 at RPE 8.5, 2x5 at RPE 6.5
Gluteator - 3x10 at 140 lbs
Leg Press - 3X10 at 270 lbs
Calf Raises - 3x10
https://youtube.com/shorts/oL0oIm_ZcxQ?feature=share4 -
Squats 4x15
BB Step-Ups 3x12
BB RDL 4x10
Leg Extensions 3x10
Seated Leg Curl 3x10
Calf Raises 4x12
My second leg workout of the week, this one the hypertrophy one with lighter weights and higher reps. I'm used to a single leg workout each week, so this one was surprisingly harder than anticipated. But because I work from home on Friday's without the 90 minute commute, I was able to soak in the hot tub after, which at my age goes a LONG way towards recovery, believe you me!
My weight actually dropped this week after three weeks of rapid increase, so I'm hopeful that's a sign my body has finished adjusting to the creatine and I can finally start gauging actual muscle increase based on weights and diet going forward, rather than being subject to huge water-weight fluctuations.3 -
@Ann -- thanks for the advice on the unstrapped!
Been working out this week, just nothing hard. Lower back still a bit sore, but 90% better. Just not taking any chances with it. I've done five steady state (easy) cardio workouts this week and two light lifting sessions -- no weights overhead. For legs, I'm just doing air squats and bridges (all bodyweight). I am doing more for chest and shoulders, but again, no overhead.4 -
Climbing. 2 hours. This was very good, I got loads of stuff. My scary balance-y slab stuff was good; my dynos and thuggy overhangs were also good.
It was odd. I slept badly and had to drag myself to the gym. I was glad I did.
Some minor trivia was that the gym played Nirvana, who I saw live supporting Tad in 1989.
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Treadmill at a 11% incline for 30 mins
Back and biceps
Age: 31
Weight: 152
Goal weight: trying to put on muscle so Idc what the scale says as long as I look hot 😂4 -
Keep sweating away on that treadmill, you're guaranteed to look hot! lol Please tell me you were walking at that incline level...I'd feel rather inadequate if you were running also...0
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Rest day, but you know how it is. I still had to walk the dog for 10 minutes; also some walking around at my town's annual Dogwood Festival. (Does walking while munching kettle corn still count?)2
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Skipped workouts Friday. Was a little skeptical today because I was dragging, but got on with it.
Did the 3 x (1500m, 2' row/out-in or CD) at paces of 2:26.1, 2:23.9, 2:21.9, all at 20spm. Total of 5,455m including the row out-in and CD. About half Z3, a third Z4, remainder below. Most of the last 1500m piece was Z4, felt fine. HR average 137, peak 155 (so a couple beats above 220-age
).
Then hopped on the bike for 60'+3' CD, thinking it would be pretty slow, but it turned out around normal (go figure), 94W average, about a third Z3, two thirds Z2, HR average an easy 125, peak 138.
After a couple of lackadaisical weeks recently when I was only around twice the Garmin intensity minutes default goal of 150/week, I was back up this week at 770 intensity minutes, a little above typical even. 🤷♀️2 -
Brick workout today (so-named because one's legs feel like bricks by the run):
45 min. bike ride, then a 30 min. run immediately after. Also the obligatory walking of my dog.3 -
Saturday
Lifting.
Hangboarding, which was good. I got 6 second repeaters on my smallest ledge.
OHP, 3 sets of 5, 35 kgs.
DL, 75 kgs. 3 sets of 10.
I also got about 15 miles' walk done
Sunday
Whilst not exercise, I played in a Go tournament. I prefer caving, diving and climbing these days, so I am very out of practice. Nevertheless, I wion with 4 wins out of 4. An interesting feature was that I played lightning, which meant I went for long walks between rounds. I was on 20,000 steps by the start of the final round.
I went climbing afterwards. I am old and unfit, so I only lasted 2 hours. It was good. I got lots of v4.
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I am old and unfit, . . . .
🤣🤣🤣
I'm sorry, @drmwc, but people who are "unfit" do not do the things you routinely do. Not. Even. Close.
And that's at any age.
And old? Well, keep in mind that quite a few of us here have 10, 15, maybe even 20 years on you. Kids say the darndest things! 😉 (<== last sentence is a cultural reference that maybe only USA-ians near my age may recognize).
You do some great stuff fitness-wise. IMO, you should be pleased with yourself.3 -
@drmwc - I second Ann's comment above. No way you pass for unfit......or old, lol.
Rainy day, so no bike ride. Went out for an hour trail run instead. Slow, easy paced, but I got it done.
PT is helping with my left shoulder pain. She determined that beyond the calcium deposit identified via Xray, my scapula was pushed down, causing most of my discomfort. The exercises are helping. May skip the weights on Tuesday, but will get back in the pool. Six weeks until race day, so no time for excuses
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Monday is Upper-Power day in the weight room, and I've been lifting long enough that recovery is over and I can start increasing weights for actual training going forward. Oh, I missed this! Even adding some ab work at the end couldn't pull the grin from my face.3
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Today I did a 4.25 mile walk and 60 walking lunges with my 3 pitbulls, while wearing an 8lb weighted vest. Came home, cooled off, then got in a 15 minute session on my vibration plate while doing squats, bicep curls, and other assorted upper body work moves using my 10lb kettlebell. Followed that up with 2 minutes of planks... one-60 second straight arm plank then 2-30 second forearm planks. I'm just beginning on using weights, but at my age (I'm 71) at least I'm trying! 😉5
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Today was a swim workout. Left shoulder was fine during an easy paced effort (2:10/100yds). 1900 yds total, done as 600 warmup (2swim/2kick/2pull) then 12 x 100's on 15 sec recovery. 100 cool down.
Hope to get out for a ride later if the weather holds.4 -
Thanks Anne and Djproulx. I'm the second oldest regular at my normal climbing gym; the oldest guy is only 1 year older than me (at 52). We're both convinced we're better than the other, so we tend to nearly kill ourselves when we're both in.
Today, I lifted weights. It was a bit of a struggle:
Jump rope to warm up.
OHP 3 sets of 4, 35 kgs
Finger curls 3 sets of 10, 60 kgs. (I really like finger curls, I think they are good antagonist training for crimping in climbing.)
Front squat 3 sets of 5, 50 kgs
I then did a hike; it was a rather magnificent Spring day. Fitbit reckon it was just over 25 km, so just under 16 miles. It was moderately hilly, but overall pretty gentle.
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Today was a swim workout. Left shoulder was fine during an easy paced effort (2:10/100yds). 1900 yds total, done as 600 warmup (2swim/2kick/2pull) then 12 x 100's on 15 sec recovery. 100 cool down.
Swim workout today here, too. My 12 year old (on swim team) and I shared a lane and were both quite annoyed when middle school kids playing in the next lane over kept getting into our lane. The evening swim block is supposed to be for lap swimming only, but the life guard was too busy talking to her friend to do anything helpful. I may have said, "Hey, we're trying to swim here!" in a not-so-nice voice at one point. I'm pretty nonconfrontational, so that was big for me. Anyway, 45 minutes of swimming (including a couple minutes here and there of treading water). Guess that's another motivator for getting up to swim at 6 am.
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