What Was Your Work Out Today?
Replies
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Elliptical 2 sessions, 300 minutes for 22.3 miles, finished later in the day, 54 minutes for 4.2 miles. So 26.5 mile total.4
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shazmorgan wrote: »Lovely relaxing 20km bike ride this morning, followed by an hour of yoga.
The bike riding I'm very new to. Does anyone have any tips for tingling hands and aching wrists? I'd like to ride more frequently, but I need to find a fix for the aching wrists. My bike was purchased from a bike store, where I was properly fitted to the right size frame for my height and leg length. So the aching is obviously something I'm doing wrong.
Ok, it's been a loooong time since I've done any serious biking, but I think this has to do with your position on the bike, more than the fit. If you are leaning in a lot of your weight in your hands and wrists, they are going to feel it. You can adjust your handlebar height and/or seat height to alleviate some of that. Alternatively, go on shorter rides until your body adjusts. OR some combination of both?
Someone with more knowledge on biking might be able to answer a little better. I tried. I hope it gets better!0 -
dralicephd wrote: »shazmorgan wrote: »Lovely relaxing 20km bike ride this morning, followed by an hour of yoga.
The bike riding I'm very new to. Does anyone have any tips for tingling hands and aching wrists? I'd like to ride more frequently, but I need to find a fix for the aching wrists. My bike was purchased from a bike store, where I was properly fitted to the right size frame for my height and leg length. So the aching is obviously something I'm doing wrong.
Ok, it's been a loooong time since I've done any serious biking, but I think this has to do with your position on the bike, more than the fit. If you are leaning in a lot of your weight in your hands and wrists, they are going to feel it. You can adjust your handlebar height and/or seat height to alleviate some of that. Alternatively, go on shorter rides until your body adjusts. OR some combination of both?
Someone with more knowledge on biking might be able to answer a little better. I tried. I hope it gets better!
Thanks for responding!
Up until last week I was getting really sore knees after riding. A friend suggested to raise my seat, so that the toes were only just touching the ground when stationary. This made a HUGE difference to my knees.
As for your observation of the weight being now more in my hands. Thankyou! I can't believe I didn't think that one through. heheheh Will definitely give the handlebar adjustment a go. 1 -
Group ride yesterday. 48miles in sunny weather and (finally) light breeze.
Rest day today.2 -
cwolfman13 wrote: »Rest Day today...
I'm starting Hal Higdon triathlon 1 next Monday (modified). I did it years ago training for a sprint. This time around I'm not actually training for a race, just fitness. I had to modify it a bit because I can't follow his plan as structured due to certain days being more suitable to do X vs Y due to my work schedule and other goings on. I also haven't run in years so I'll be using a C25K app for that. I'm also not putting as much of an emphasis on the run as he does in his true program, but depending on how it goes I might alternate weeks between a heavier run load or bike load...but I prefer cycling.
Saturdays and Sundays I can swap but I wanted to make sure I have one day for just active recreation like MTB or kayaking or hiking or whatever. I will be continuing with my Oly lifting for my strength sessions.
That looks like a fun plan! If I'm reading it correctly, its two bike/strength days and one weekend Bike/MTB day that is for "fun". Is the Higdon plan an 8 week plan? I assume so based on the table.
After 8 weeks of that plan, you may get the itch to measure your increased fitness in a race. If a race is an unstated goal, I'd be curious to know if you have a swim background. If you do, you're set! If not, you might feel the need for a second swim weekly.
In any case, glad to see another person training in the multi-sport discipline.
His Triathlon 1 is an 8 week plan but it progresses week to week for longer runs and rides. He also mixes it up where some weeks will have more swim or more bike or more run. He always has strength on a swim or bike day, never a run day. His Tri I plan is really geared more towards total fitness with the ability to finish a sprint triathlon rather than being competitive...really designed to get you into good shape without necessarily having competitive goals.
As part of my modification I'm keeping run times in particular at 30 minutes for the whole 8 weeks. I'm in decent cycling shape, but I've not done any running in about 8 years so I'm using a C25K app to start me off with the running portion. My plan right now is to run it very basically to get back into better shape and then possibly run it again as designed once I can actually run a 5K again and then I can work on being able to put together 45 and 60 minute runs. He also has a 16 week plan that incorporates both his Tri I and Tri II programs called Triathlon Supreme...Tri II also incorporates "brick work" which I'm nowhere near ready for fitness wise. At this point, being able to run for 30 minutes straight without stopping to walk will be an accomplishment and then I can go from there.
I ran Tri I as designed years ago when I was training for a sprint event with my mom. At that time I had primarily been running for my cardiovascular exercise so cycling and swimming were the main points I needed to work on. It's actually how I came to be a cycling enthusiast. I never ended up participating in the event due to an injury about a week or so before and it's always something that's kind of bothered me so I'd like to work my way back up to doing one. I don't have a whole lot of interest in an Olympic Tri, but I know quite a few people in my fitness circle who have a lot of fun with sprint tris.
We'll see how it goes...if my running comes along faster than I expect and I'm doing well by early June, I may rewind and jump into doing the program as designed as there is a sprint tri that would work for me on August 7.
https://www.halhigdon.com/training-programs/more-training/triathlon-1/
One thing I don't really want to give up is my one "fun" day...but I figure as long as I'm being active it shouldn't be a big deal to not be 100% on plan as long as I'm getting in the prescribed run and swim time. Biking 12.4 miles is no biggie at all for me.2 -
cwolfman13 wrote: »His Triathlon 1 is an 8 week plan but it progresses week to week for longer runs and rides. He also mixes it up where some weeks will have more swim or more bike or more run. He always has strength on a swim or bike day, never a run day. His Tri I plan is really geared more towards total fitness with the ability to finish a sprint triathlon rather than being competitive...really designed to get you into good shape without necessarily having competitive goals.
As part of my modification I'm keeping run times in particular at 30 minutes for the whole 8 weeks. I'm in decent cycling shape, but I've not done any running in about 8 years so I'm using a C25K app to start me off with the running portion. My plan right now is to run it very basically to get back into better shape and then possibly run it again as designed once I can actually run a 5K again and then I can work on being able to put together 45 and 60 minute runs. He also has a 16 week plan that incorporates both his Tri I and Tri II programs called Triathlon Supreme...Tri II also incorporates "brick work" which I'm nowhere near ready for fitness wise. At this point, being able to run for 30 minutes straight without stopping to walk will be an accomplishment and then I can go from there.
I ran Tri I as designed years ago when I was training for a sprint event with my mom. At that time I had primarily been running for my cardiovascular exercise so cycling and swimming were the main points I needed to work on. It's actually how I came to be a cycling enthusiast. I never ended up participating in the event due to an injury about a week or so before and it's always something that's kind of bothered me so I'd like to work my way back up to doing one. I don't have a whole lot of interest in an Olympic Tri, but I know quite a few people in my fitness circle who have a lot of fun with sprint tris.
We'll see how it goes...if my running comes along faster than I expect and I'm doing well by early June, I may rewind and jump into doing the program as designed as there is a sprint tri that would work for me on August 7.
https://www.halhigdon.com/training-programs/more-training/triathlon-1/
One thing I don't really want to give up is my one "fun" day...but I figure as long as I'm being active it shouldn't be a big deal to not be 100% on plan as long as I'm getting in the prescribed run and swim time. Biking 12.4 miles is no biggie at all for me.
This is good stuff! Regarding my first bolded comment: If you follow that plan the way you have laid it out, and complete 80-90% of your planned workouts, you will certainly accomplish your goal of being in good cardio shape - and IMO, able to complete a sprint distance tri.
Regarding the second bolded comment: August 7th is 13 weeks away. Given your bike fitness and C25K work already, that's plenty of time for a very solid build effort. The goal of a first Sprint tri is to finish the race with a smile on your face! Your fitness should be great by then.
You're not worried about pushing so hard to position yourself for a podium spot at your first race, so I see no downside to thinking about the August 7th event.
Finally, regarding last bolded comment. No worries at all about a free day. You will have plenty of fitness with the current plan. The rest/recovery/fun day is a very important part of every plan, both for physical and mental recovery.
Hope you enjoy the training.1 -
45 min. elliptical. with the majority in Zone 2. The cool thing is that my pace has increased, but my heart rate is on the low side compared to about a month ago. Fitness!!
This was followed by my "don't hurt the joints" mini strength training routine: crunches, bridges, chair pose, biceps and triceps curls, "shoulder raises" (something the PT showed me -no idea what they are called - haha). I was able to increase weight on the last three. So far the shoulder is behaving.
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cwolfman13 wrote: »His Triathlon 1 is an 8 week plan but it progresses week to week for longer runs and rides. He also mixes it up where some weeks will have more swim or more bike or more run. He always has strength on a swim or bike day, never a run day. His Tri I plan is really geared more towards total fitness with the ability to finish a sprint triathlon rather than being competitive...really designed to get you into good shape without necessarily having competitive goals.
As part of my modification I'm keeping run times in particular at 30 minutes for the whole 8 weeks. I'm in decent cycling shape, but I've not done any running in about 8 years so I'm using a C25K app to start me off with the running portion. My plan right now is to run it very basically to get back into better shape and then possibly run it again as designed once I can actually run a 5K again and then I can work on being able to put together 45 and 60 minute runs. He also has a 16 week plan that incorporates both his Tri I and Tri II programs called Triathlon Supreme...Tri II also incorporates "brick work" which I'm nowhere near ready for fitness wise. At this point, being able to run for 30 minutes straight without stopping to walk will be an accomplishment and then I can go from there.
I ran Tri I as designed years ago when I was training for a sprint event with my mom. At that time I had primarily been running for my cardiovascular exercise so cycling and swimming were the main points I needed to work on. It's actually how I came to be a cycling enthusiast. I never ended up participating in the event due to an injury about a week or so before and it's always something that's kind of bothered me so I'd like to work my way back up to doing one. I don't have a whole lot of interest in an Olympic Tri, but I know quite a few people in my fitness circle who have a lot of fun with sprint tris.
We'll see how it goes...if my running comes along faster than I expect and I'm doing well by early June, I may rewind and jump into doing the program as designed as there is a sprint tri that would work for me on August 7.
https://www.halhigdon.com/training-programs/more-training/triathlon-1/
One thing I don't really want to give up is my one "fun" day...but I figure as long as I'm being active it shouldn't be a big deal to not be 100% on plan as long as I'm getting in the prescribed run and swim time. Biking 12.4 miles is no biggie at all for me.
This is good stuff! Regarding my first bolded comment: If you follow that plan the way you have laid it out, and complete 80-90% of your planned workouts, you will certainly accomplish your goal of being in good cardio shape - and IMO, able to complete a sprint distance tri.
Regarding the second bolded comment: August 7th is 13 weeks away. Given your bike fitness and C25K work already, that's plenty of time for a very solid build effort. The goal of a first Sprint tri is to finish the race with a smile on your face! Your fitness should be great by then.
You're not worried about pushing so hard to position yourself for a podium spot at your first race, so I see no downside to thinking about the August 7th event.
Finally, regarding last bolded comment. No worries at all about a free day. You will have plenty of fitness with the current plan. The rest/recovery/fun day is a very important part of every plan, both for physical and mental recovery.
Hope you enjoy the training.
Signed up for August 7. I adjusted my training schedule...the first 6 weeks or so will be pretty basic and mostly working on building a running base and then I'm running his program as designed, more or less...I'm somewhat restricted on what days I can do what so I had to jumble some things around, but I have all the work he has in there for each week. I did fiddle with the last week a bit for more rest.
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Did just an easy 6K today. Only thing really sore from yesterday's rock garden work was my hammies for some reason. I assume all the lifting/moving rocks and pick ax work.
Finished the 6K with 20 minutes on the LateralX. All super easy stuff.
Might work on the garden tonight. Just have to strategically place all of the quality granite rocks back. That and figure out what to do with all the waste/rubble that we pulled out. The waste is actually what they call Caliche here. All dry areas in the Southwest have it. It's over centuries, the soil becomes like rock. It's very soft rock, though -- they use it in roadbeds sometimes. Should have never been in a rock wall. It was debris the builder tried to get rid of cheap when the mountainside was leveled decades ago. Really soft crappy, ugly rock. That's what it is.2 -
Easy 5k run this morning across the fields. Although didn’t feel very easy really. Then a bike ride this afternoon, found some hills and huffed and puffed my way up them.. was fab!4
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20 minute (3km) interval run this morning, followed by a 6.4km brisk walk through our local wetlands. Just finished 60min of Iyenga yoga.
I've tried to maintain the above as a daily routine, with biking replacing running on Sundays.
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Monday, still not Spring (enough) in Michigan, so machine row, the usual 3 x (2k on, 2' off/CD).
Pace of 2.28.0 at 20spm on the pieces, Garmin thinks I took exactly 700 strokes including row out/in/CD, so I guess it's a good day for round numbers? (Except it was 6781m overall. 😉)
It felt normal for the pace, but I seem to be running a little hotter than usual: I ended up with almost 8' of the overall 35:41 (includes row out/in and CD) in the lower half of Z4, though most (about 60%) was Z3.
I did some yard work earlier (not the rock totin', landscaping kind of work others have been doing here - just some Spring clean up, raking, weeding, light kind of stuff), but maybe that was enough to push the workout heart rate up a little when I did the row later, I dunno. Didn't really feel like anything.🤔🤷♀️
I appreciate this thread . . . so much calm, common sense, happy-sounding talk from y'all about workouts and training plans. Good stuff to help me through this (bleep) persistent off-season, with fewer rowing buddies to socialize with compared to on-water season.3 -
Monday, still not Spring (enough) in Michigan, so machine row, the usual 3 x (2k on, 2' off/CD).
Pace of 2.28.0 at 20spm on the pieces, Garmin thinks I took exactly 700 strokes including row out/in/CD, so I guess it's a good day for round numbers? (Except it was 6781m overall. 😉)
It felt normal for the pace, but I seem to be running a little hotter than usual: I ended up with almost 8' of the overall 35:41 (includes row out/in and CD) in the lower half of Z4, though most (about 60%) was Z3.
I did some yard work earlier (not the rock totin', landscaping kind of work others have been doing here - just some Spring clean up, raking, weeding, light kind of stuff), but maybe that was enough to push the workout heart rate up a little when I did the row later, I dunno. Didn't really feel like anything.🤔🤷♀️
I appreciate this thread . . . so much calm, common sense, happy-sounding talk from y'all about workouts and training plans. Good stuff to help me through this (bleep) persistent off-season, with fewer rowing buddies to socialize with compared to on-water season.
I agree @AnnPT77 . The posts are very inspiring and encourage me to work out harder.2 -
@AnnPT77 -- You have to be close now with OTW rowing! Hang in there another few weeks! I'm like that with my offseason Golf League now. Look forward to it all year. I know that's an important part of your social circle.1
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Trainer session at the gym this morning. Started with anterior(front) muscle groups for 3 rounds, then switched to posterior (rear) chain muscle group focus for 5 rounds.
Debating between a run or ride tonight. With rain in forecast for tomorrow, I should run tonight. Nevertheless, temptation is very strong to ride my bike today, since she just got a new set of HED sneakers
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Did 30 minutes cardio kickboxing.3
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Oly session at the gym over lunch. 30 minutes FTP intervals on the bike this evening.3
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Got in the pool and actually managed to swim. Sounds like nothing, but I've had debilitating L shoulder pain since last November (frozen shoulder). Tried the pool once earlier this year - a complete no-starter.. I could barely raise my arm without pain, let alone swim with it.
Just over a month post-steroid injection and I can swim again. My shoulder mobility is still compromised and I'm not completely pain free, but it was absolutely bearable, and I didn't drown. It's such a big deal and hopefully represents the end of a dark 6 months or so for me with knee and shoulder injuries making the things I love practically impossible. It's not been fun!
Now I just have to go back again....
@AnnPT77 those numbers look pretty impressive to me.. good work persisting and I hope the new season is just around the corner for you! Summer is calling!
@Djproulx I think the bike is calling you! Curious to know what HED sneakers are??
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clairenotready wrote: »Got in the pool and actually managed to swim. Sounds like nothing, but I've had debilitating L shoulder pain since last November (frozen shoulder). Tried the pool once earlier this year - a complete no-starter.. I could barely raise my arm without pain, let alone swim with it.
Just over a month post-steroid injection and I can swim again. My shoulder mobility is still compromised and I'm not completely pain free, but it was absolutely bearable, and I didn't drown. It's such a big deal and hopefully represents the end of a dark 6 months or so for me with knee and shoulder injuries making the things I love practically impossible. It's not been fun!
Now I just have to go back again....
@AnnPT77 those numbers look pretty impressive to me.. good work persisting and I hope the new season is just around the corner for you! Summer is calling!
@Djproulx I think the bike is calling you! Curious to know what HED sneakers are??
HED wheelset installed (new sneakers, lol)
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10k Monday and suiting up now for maybe a 3-5 mile jog. The body will determine…. Will have some Tom Yum with chicken waiting for me when I get back home…3
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Just finished my Oly session...
8x4 clean from rack
8x2 power clean and strict OH press
Super Set:
5x2 Behind the neck snatch grip push press
5x10 Back Squat
Super Set:
3x12 Stiff-Legged Barbell Good Morning
3x6 Bench Press
I was introduced to Oly lifting in high school as a track and field sprinter and jumper and it really helped boost performance. I just started a training program for a sprint triathlon and was curious about Oly lifting and triathlon and found this...
https://www.triathlete.com/training/the-new-rules-of-weight-training-for-triathletes/
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Was a bit sore still today from doing the garden but found out this month's indoor rowing club event is a Half Marathon on the rower. I've only done two of them in the past, so I better be getting in some longer, harder sessions. No real plan for any good time, just finish it. My best HM is like a 2:19 pace. I won't come close to that. I'll likely just shoot for sub 2:30 and a finish.
Anyway, today just pushed for an hour. Around 35 minutes hard on the rower (2500/2500/2000 meter intervals at 2:10, 2:11 and around 2:15 on last -- was gassed) and then 20 minutes on the Assault Bike. Four minutes hard, one easy X 4. 920 calories burned, avg HR around 79% of max.3 -
10k Monday and suiting up now for maybe a 3-5 mile jog. The body will determine…. Will have some Tom Yum with chicken waiting for me when I get back home…
Well mirrored Monday and went for another 10k Tuesday. I purposely ran it much slower. On yesterdays jog I avg’d 9:56 a mile todays was @11:29. I was only going to do 4 slow steady miles got curious about cal comparison so kept going… Yesterday was a 757 cal run and today was 755. About 10 minutes extra on todays run. It was totally worth me slowing it down… passed on the Tom Yum and settled on a brisket taco for my late late lunch…4 -
Tuesday, pouring rain. Today's boring report is stationary bike, the usual 10k+3'CD, took about 28 minutes. Easy work, 102W on the 10k/81 on the CD, little over half Z3, remainder below. (Playing online game on my phone all the way. 😆)
@clairenotready, thank you for the kind words: Li'l ol' lady tries! 😉4 -
Thank you @Djproulx
Not sure how I do it either, really. Other than the time passes fairly quick watching TV shows or movies on my tablet. Other part is I'm a Taurus and can be a bit determined, otherwise known as bullheaded! I push a bit more when I get close to a certain mileage number. The elliptical is easy on my knees. Better than walking outside. I used to jog when I was in nursing school (1976-1979) and I think I ruined my knees then. Also had a tibial plateau fracture in 2015 and besides a L broken ankle repair in 1992, I have lots of metal in the knee and ankle of my L leg.
I'm impressed with your workouts @Djproulx . I could not do what you do! I can swim well but was self taught pretty much. Nothing compared to my kids. My boys were all competitive swimmers (I pushed them into it at 3-5 years of age.) They kind of got tired of it at times then, but they all appreciate it now. At that time, I was a Pediatric RN, I wasn't going to have my kids not know how to swim well. I have taken care of drowning/near drowning kids. My kids were jumping off diving boards at 1 year old. None of them are or were fearful. So had do it.
So today I did a 180 minute elliptical session for 13.15 miles and a second session tonight, (to finish a movie) 90 minutes for 7.41 miles. So 20.56 miles total. See I had to get to the 20 mile mark at least!5 -
Thank you @Djproulx
Not sure how I do it either, really. Other than the time passes fairly quick watching TV shows or movies on my tablet. Other part is I'm a Taurus and can be a bit determined, otherwise known as bullheaded! I push a bit more when I get close to a certain mileage number. The elliptical is easy on my knees. Better than walking outside. I used to jog when I was in nursing school (1976-1979) and I think I ruined my knees then. Also had a tibial plateau fracture in 2015 and besides a L broken ankle repair in 1992, I have lots of metal in the knee and ankle of my L leg.
I'm impressed with your workouts @Djproulx . I could not do what you do! I can swim well but was self taught pretty much. Nothing compared to my kids. My boys were all competitive swimmers (I pushed them into it at 3-5 years of age.) They kind of got tired of it at times then, but they all appreciate it now. At that time, I was a Pediatric RN, I wasn't going to have my kids not know how to swim well. I have taken care of drowning/near drowning kids. My kids were jumping off diving boards at 1 year old. None of them are or were fearful. So had do it.
So today I did a 180 minute elliptical session for 13.15 miles and a second session tonight, (to finish a movie) 90 minutes for 7.41 miles. So 20.56 miles total. See I had to get to the 20 mile mark at least!
The Elliptical is a great low impact machine. Clearly its been a great answer for many people working around injuries, including you.
I wish more people pushed their kids to swim at a young age. Not only for safety, but its a fairly low impact workout that can stay with us as we age. I see some real great swimmers who are in their 60s and 70s.1 -
Trying to shake things up a bit, since my Zwift setup is wonky and I'm tired of riding in my basement. The weather has been so tough that I haven't really gotten enough steady outdoor work in. So I bought an introductory set of rides at a local spin studio, hoping to get some higher intensity work done once per week. (5:45am, ugh).
Today's first class was fun, but I recognize that I stick out like a sore thumb in spin settings. Its a large studio, with the "Pelotonish" instructor on stage exhorting the riders to "stand", "sit", "push harder", "curl with the weighted bar" "Empty your tank!" etc. I skipped some of the more bouncy moves and ground out the work while staring at my screen comparing watts with my Garmin data. There was a time when I would have been more self conscious about how ridiculous I look in that setting, but I no longer care, lol. Went through two bottles of water and soaked a towel, so the ride was a success.
Hoping to get into the pool at noon.
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Yesterday, I decided to do two kickboxing workouts and then some dumbbell chest presses plus a nice long stretch.
Today, my back is shot. I have a history of herniated discs so I was expecting this. I need to take my exercise down a bit. Today, I rest.
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C25K run walk intervals this afternoon. I'm hoping to do it outside at the soccer fields across the street from my office, but we've been having some gnarly winds the last couple of days and we also have several wild fires burning and air quality is hit or miss...it's ok right now, but all of that smoke can blow in any time. If no outside, I'll have to commute to the gym after work and do it on the treadmill which sounds pretty crappy to me.2
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