What Was Your Work Out Today?

Half day mini rowing "camp" coached by a multi-time Big Ten coach of the year, assisted by his wife, a high-level masters rower. Only about 10k rowing (in the double)., so modest volume, but great insights, video review, on-point drills, etc. Small enough group to allow plenty of personal attention. (I didn't count participants: Maybe 10-ish, all people I know so very convivial.) So informative, so much fun!

CentaurusSoter wrote: »

aokoye wrote: »

CentaurusSoter wrote: »

33km | 66:11

I don't know how many more of these rides I have. Just such a long time to ride, especially day after day. Getting tired of being so tired during a ride. Without carbs, it's a slog.. with carbs it's a slog unless I load up before or during. Neither of which I enjoy doing.

I might just scale back down to my 30 minute rides. 60+ minutes on the bike plus stretching time is just a bit too much time to sink in a day on biking.

This might be a cue that you need schedule in a rest day or two.

No, it's riding on carbs or riding ketogenic. Not a rest day issue, it's a difference in what's fueling me during a ride. I can rest for a year and carb exhaustion is still gonna be an issue at 33km.

Have you looked into various cyclists and other endurance athletes who are on a ketogenic diet? Juliana Buhring comes immediately to mind but I'm sure there are others.

1 hour of indoor or outdoor riding is typically something that I do fasted if it's a "I just woke up and now I'm getting on the bike" (I typically ride indoors shortly after waking up) but I'm also not on any specific diet. From what I can tell, doing an hour without any extra fueling isn't especially unusual, there was just a post that touched on this late last month

15 min stretching, 10 minute strength training, 45 minutes soccer practice

CentaurusSoter wrote: »

aokoye wrote: »

CentaurusSoter wrote: »

aokoye wrote: »

CentaurusSoter wrote: »

33km | 66:11

I don't know how many more of these rides I have. Just such a long time to ride, especially day after day. Getting tired of being so tired during a ride. Without carbs, it's a slog.. with carbs it's a slog unless I load up before or during. Neither of which I enjoy doing.

I might just scale back down to my 30 minute rides. 60+ minutes on the bike plus stretching time is just a bit too much time to sink in a day on biking.

This might be a cue that you need schedule in a rest day or two.

No, it's riding on carbs or riding ketogenic. Not a rest day issue, it's a difference in what's fueling me during a ride. I can rest for a year and carb exhaustion is still gonna be an issue at 33km.

Have you looked into various cyclists and other endurance athletes who are on a ketogenic diet? Juliana Buhring comes immediately to mind but I'm sure there are others.

1 hour of indoor or outdoor riding is typically something that I do fasted if it's a "I just woke up and now I'm getting on the bike" (I typically ride indoors shortly after waking up) but I'm also not on any specific diet. From what I can tell, doing an hour without any extra fueling isn't especially unusual, there was just a post that touched on this late last month

Did you read what you linked? It's literally going into detail on what I've been talking about where diet does matter.. Riding on glucose vs ketones is a different beast. Boinking as it's called is a thing you're gonna get, especially if you're diet is low carb or ketogenic as mine is, but you have enough carbs in your system to not be in a ketogenic state. I dunno why you're dead set or arguing this as if I'm wrong when linking an article that talks about what I've said before. I'm not on a diet where I have 200-300 grams of carbohydrates to use as fuel on a normal ride. I have had plenty of days where I'll exceed my ketosis threshold that kicks me from a ketogenic state, meaning my rides are going to have boinks at 15-20+ miles, as I'm riding on carbs those days.

Really, just read the exact thing you linked. No sense arguing this.. I know what I'm experiencing, the cause of it, and what I can do to change it. I dunno why I can't just say I don't enjoy long rides and that's the end of it. Just read the thing you linked if you need an explination.

Since I assume you actually won't read what you linked, since you didn't.. that person consumes 200g or so of fat a day on normal days. That's a lot. They also seem to have 400-500g of fat in fuel for during their long rides. That's a lot. So, the distance rider eats a bunnnch more fat, eats more carbs, and refuels during distance rides. This doesn't require a response. It's irksome when people don't read their own links.

So - all that I did was give you a link to a very successful athlete who wrote about being on a keto diet (and successfully so), share my experiences, and essentially say that one of the reasons that they might be different to yours is because I'm not on any specific diet and that's arguing? We either have very different definitions of arguing or you're reading significantly more into this than was actually written or implied. Both are potentially true but the latter is likely spot on. And yes, I'm responding to your post because what you wrote with regards to the bulk of your assumptions about me isn't actually accurate.

If you want to go on about me not reading the link that I posted, did you you read this bit -

I get up in the morning and have a coffee or two, drink a capfull of xct oil...
After this, I am fairly buzzing with enough energy to rival the Flash, and off I go on a training ride. The first food I eat will be at around 1:00 or 2:00 pm, either just back from training, or half way through a long ride.
...
Basically, I fast 16 hours out of 24, whether I am training or not. My body does not get hungry, it burns the fat slowly and efficientlly and goes on burning it at the same rate all day long, because it is not worried about the next time I will feed it.

She's not actually doing a lot of eating on the bike (though the fasting 16 hours is a broken up 16 hours from what I can tell from her post). The picture with what she eats during a 300km ride should give you a visual representation of how much (or little) she's eating whle riding but above quote does as well. And before you start assuming more things than you already have (again, most if not all have been false in terms of what you've put into writing) - I'm well aware that you are not her. I suspect that no one who posts here with any frequency likely puts in the sheer amount of training volume that she does when she's training for a ride. That sheer amount of volume would point to why she's consuming so much fat.

Yesterday you said that, "Without carbs, it's a slog.. with carbs it's a slog unless I load up before or during. Neither of which I enjoy doing." The point is that people have found ways to make it not be a slog while in keto and if for whatever reason you decide to stop doing keto, there are ways to make it not slog there as well. The person I linked to above isn't eating a lot on the bike (certainly not within an hour of riding) so the whole point of my posting a link was to say, "here's a resource - use it if you want."

And yes, I am well aware that you and I are two different people. I did in fact mention that while I can do an hour of riding fasted (I think 2 hours is the tipping point for me), that I'm not on keto. The most obvious contrast there being the word "not".

So, you can keep making these assumptions that I'm posting out of malice and ignorance if you want (no one other than you can stop you from making those assumptions), but that would exceedingly far from the truth and it would be completely baseless.

edited for a bit more context in a quote

Back on the water, rowing bow in the double for the usual 7k +/- , sticking to moderate intensity steady state so we could practice some of the things we learned in yesterday's rowing camp.

(Among other things, working on loading at the catch via a combination of factors including hip positioning, "up and out" movement to further turn the oarlocks going into the catch, listening for the "click" as the blade connects with the water (or however you think of it - not the sound non-rowers might expect though) before leg pressure, relaxed proper grip, etc.). Both of us still experiencing the occasional bladework "oops" from trying things, so not trying to power it up too much, as a swimming-avoidance strategy in the 50 degree F weather. )

Super easy 50 minutes today -- 30 on the indoor rower and 20 on the Air Bike (yah!, it's fixed). Had a nasty headache all morning. Too much coffee, stress, overtraining or a combination of the above.

Stressful weekend with my dog, Toby. They said he's got bad joints, basically. Really bad ones. I just want to slap some of these designer "breeders" that think they are cute combining dogs. He's basically got a lab head on a Bassett's body with thin, Lab legs (and one leg that's deformed because it couldn't figure out what it wanted to be, a lab or a Bassett). It's just a horrid combination and he's got this thick body with legs too thin to support him well -- only 3 semi decent ones. I've known for a while he would likely wouldn't live what most would term a "full life" for a dog, but he's going on 6 this year. I'm not giving up on him yet. He's a fighter and a sweety. Likely wouldn't have made it out of the shelter if we didn't take him. The vet, of course, was saying do surgery on his leg he injured until we asked how would he do that on two legs -- no answer of course. He's on antiinflammatories and lots of love and cuddles (and me carrying him a lot) for now. Just hoping he recovers enough to have a few more happy, spoiled years.

AnnPT77 wrote: »

Back on the water, rowing bow in the double for the usual 7k +/- , sticking to moderate intensity steady state so we could practice some of the things we learned in yesterday's rowing camp.

(Among other things, working on loading at the catch via a combination of factors including hip positioning, "up and out" movement to further turn the oarlocks going into the catch, listening for the "click" as the blade connects with the water (or however you think of it - not the sound non-rowers might expect though) before leg pressure, relaxed proper grip, etc.). Both of us still experiencing the occasional bladework "oops" from trying things, so not trying to power it up too much, as a swimming-avoidance strategy in the 50 degree F weather. )

This all sounds so familiar In sweep land I am working on my bad habit that is not loading up the blade before the drive. It's taken me months to actually notice my progress. My main coach was quicker to notice the small steps that I've been making towards that goal.

I haven't actually gotten that feedback with sculling, but I don't know if it's that I just understand the drive (and the very end of the recovery) more innately or that it's an issue of "let's work on this long list of other things before telling him to work on this".

An hour and 5 min on TrainerRoad. I decided to just skip week 5 (the week that I missed due to being sick) and move on to week 6 which is a recovery week and the last week of that plan. I think it makes the most sense to do that and perhaps a second recovery week and then move onto Sweet Spot Base II which is the second half of TR's sweet spot base.

Monday

30min boxing session with PT, had some horrid news and asked her to change from usual recovery upper body work to the boxing. Lots of exercising my brain with different punch combos.

2mile recovery run - yep up that hill again slow and painful but if I can get up there the day after a half then I can do anything

45min circuit class - far too many burpees.

Today is the first day in around 2 years that I am not on a race training plan. It feels very, very strange and I'm still deciding how to plan my running weeks with no needing to get a long run.in

Today my usual morning workout (40 min) in my home gym, but mainly groundwork today as well as a 5m=km run and heading out shortly by bike to my in-laws Return trip is about 10km

66.9km | 41.57 miles | 02:24:33

I am exhausted. Lots of achievement beeps on the bike today. Bike for some reason defaulted to XX.9 after 38km on goals, so everything above that was XX.9, hence 66.9 and not 67.

Tuesday

40min interval run, yes including that hill again. Strava is thoroughly sick of that hill, only 23 days to go.

30min PT, full of DOMS but no sympathy, hill sprints broken up with 100 squats, 100 burpees and 100 press ups (all on my toes). Let's just say I swore a few times.

45min zumba - I wasnt as bouncy as usual thanks to the DOMS

No classes this evening and I was banned from doing any cardio or strength training. What I was advised to do was a PiYo workout from Beachbody on Demand. I picked out an hour long one that was very similar to what we do in class. Felt so much better after the final stretches.

30 minutes on the rower again today (easy again) and 27 minutes on the Air Bike (very easy). Two days of easier workouts and I seem to be feeling better. It's amazing how backing off the intensity when you feel awful can help quickly get you back to feeling good.

Legs is on the schedule but my gym is going through a bit of a renovation so theres no room for farmers or sleds...so I'm skipping to the next day in schedule and doing log presses and some shoulder accessories. I'll make up for the legs with bike rides.

Ended up taking two days off of working out which was not in my plan, but I did start a new retail job that has me on my feet all day. Today's workout was also not according to plan because this woman was doing goodness knows what in the squat cage for probably a half hour -- at least. By the time she was done the line for the cage was so long I decided to skip squats for the day. Not too satisfied with what I got done but Thursday (next lift day) is a new day.

Foam rolling
Leg press
Deadlifts
Dumbbell overhead press
Crunches
Hip dips

20 min elliptical