Replies
-
First group Zwift ride for me last night. 75 minutes with tri club friends. Averaged 175W for the ride. We used discord app to chat while we suffered, which was fun. I have lots of work to do to regain bike fitness, both FTP and endurance. Will resume 2/3 rides per week now that daily run challenge is ending. Rest day…
-
Gym this morning. 4 rounds of TRX pull ups, elavated pushups, KB deads, KB lunges, then 3 rounds of stability ball body saws, turkish get ups, overhead dumbell press. Maintaining good form on the complete TGU's when bridging/lunging section is done while using my left leg/side. Still weaker balance and less range of motion…
-
Very cold and a busy work day, so only a walk after work to maintain my daily challenge requirement. Five days left to the Jan challenge. I'm ready for it to be over, so I can drop back to 2 runs/week and ramp up indoor riding and swimming.
-
Gym workout this morning. Push/pull with kettlebells, equalizer bars, etc, plus KB squats and some core focused stuff like dynamic crunches with med ball. Counting down the final week of daily outdoor runs/walks to complete the Winter Warrior challenge.
-
Gotcha. A bunch of my friends are big fans of Zwift. Since I'm not using a coach this year, I'm leaning towards using Zwift as well. Thinking that in Feb I will start with the Zwift workout called "4 weeks to increase FTP".
-
Finally gave the Zwift cycling app a try. Workout of the week was a 30 minute HIIT session called Sevens. Warm up, then 7 rounds of 30sec above threshold, 1min recovery power, then after a 3 min spin, a second set of 7 rounds before cooldown. I'd set my FTP too low, so it wasn't a killer ride. I"ll probaby sign up and use…
-
Gym session this morning. Core and lat work, including holding a plank and doing a slow kettlebell drag along the carpet under the stomach, dumbbell pullovers while lying on bosu, goblet squat down onto low box and return, etc. Continued my quest to perfect my form during turkish get ups. My hip mobility and some right…
-
Sounds like a fun way to get into cycling shape. What plans do you use? Something online, such as the Trainerroad series, or a coached program?
-
Very well done. I"m debating with myself whether to try that at the gym or not. I'd probably chicken out!
-
Gym workout this am included some heavier weights and more upper body work. Five rounds of chest press, pushups, kettlebell squats, resistance band pulls, walking lunges and a couple others I can't remember. Out of 361 teams, Our two winter warrior teams are in 3rd place (922miles)and 6th place(722 miles) respectively.…
-
Got to the gym for an hour of foam rolling, stretching, yoga and hip mobility work. After foam rolling, I did several rounds of yoga movements(sun salutations, Up/Down Dogs, airplane, strap assisted stretching, etc.) Then worked on hip mobility, including bear crawl with alternating hip swivels bringing one leg under the…
-
OP, @Ann's post frames the issue nicely then describes an approach that has produced long term benefits for many. (Including this 64 year old,lol)
-
I ride outdoors most of the year (80-120miles/wk) and ride indoors on my bike trainer and in spin classes 5- 6hrs/week in winter to maintain fitness. Regarding your goal of 300 cal/30 minutes - that is a fairly high intensity effort. I'll burn 600/hr during high intensity intervals, but it may be overstated for you unless…
-
Group trail run was cold this morning. 9 degrees at 10am. Ten of us headed out for 4ish mile loops in the woods. Trail shoes w/spikes, knit hat, balaclava, 1/4 zip &vest and winter running tights was the outfit of choice. Ice and crusty snow made us sound like an army on the march as we ran/walked the trails. I did one…
-
That is quite a session! Nice work.
-
I use water bottles a lot. I have 6-8 in my rotation, mostly to be able to take 3 on long bike rides during hot weather and have clean ones ready for the next day (since I mix liquid fuel with the water). While I use stainless steel for some activities, (fishing,hunting trips) l use and really like the CamelBack Podium…
-
Did some easy foam rolling, stretching, yoga and torso/hip rotational movements at the gym today. Very cold and windy today. It was 11 degrees when I went outside to run this afternoon. Ran 2miles and called it good. Planning to join for part of a group trail run tomorrow.
-
One mile winter warrior challenge walk at noon, then an hour online spin class hosted by our Tri Club. Not as much fun as studio spin or outdoors, but still more entertaining than my solo efforts in the pain cave. Funny to see everyone texting each other furiously in the 30 second recovery stretches between the hard…
-
Gym session this am. Worked on some swim focused movements (supermans, dumbbell pull overs while lying down) then moved to working on my limiters, specifically balance issues due to lack of hip mobility and rotation. Did a bunch of TGU's unweighted, focusing on getting a higher bridge with the extended leg locked out and…
-
This is very interesting. Sure sounds like you're seeing benefits. The idea of only focusing on form, with no pace/speed metrics, was new to me until my coach programmed several different form based workout types into my training. One of them was surprisingly challenging, the Minimum Form Pace drill. It requires you to go…
-
2 mile lunch time walk continuing in the winter warrior challenge. I'm getting somewhat bored with the challenge, but I'm part of a 10 person team that is currently close to the top (#4) among 362 teams nationally, so I don't want to let the team down. Our serious runners are putting in 80-110miles weekly while training…
-
Gym morning with trainer. First half focused on moving heavier weight today. KB: deads, split squats, dumbbell chest press, rows, etc. Finished with movements: Bear crawls and continued work on the Turkish Get Up. Trainer is a stickler for perfect form during these movements. I like that. 14 degrees and windy, so only a…
-
Day 10 of WW challenge was cold and lunch time was short, so only a mile walk outside. I did resume indoor cycling workouts in the pain cave. Started with a combo of high cadence work and sweet spot intervals. 20 minutes of warmup power outputs, then cadence work of 4 x (2min @110rpms/2min ez spin) then 5 min endurance…
-
We had a group of ten trail runners doing loops around a local reservoir this morning. It was raining lightly during the run. Terrain was mostly packed snow, but there were also some icy spots, so trail shoes and spikes were standard wear. I planned on running a single loop, but got talked into doing 2 loops for 6.8 miles.…
-
HIM is the best distance. Fun to train for and even more fun to race!!
-
First week of winter warrior challenge done. Completed fairly short outdoor walks or runs each day. 20 miles total. Not a daunting effort, mostly just gaining the discipline to get out there even when cold, dark or rainy. Gym session this am. Lots of stability and balance work while moving weights. Also continuing basic…
-
Truth! :)
-
Wow. That is a massive effort, my friend! Just thinking of 600cal/hr efforts on the bike has me sweating. A total body effort such as you performed for an hour would leave me on the floor. Very impressive.
-
Tuesday is a gym day. Worked on bike/swim muscle groups: KB deadlifts, rows, split squats, overhead band pulls while lying on floor, (band attached to weight bench), Also did some core stuff: mtn climbers, swimmers, etc. Ran a slow 5k during the lunch hour to maintain my standing in a daily outdoor run/walk challenge.
-
Nicely done. I smiled as I read the part in bold, imagining the "self talk" that went on until you decided to get it done. I've had days where I decided early in the day to skip a session, then spent so much time fretting about the thought of missing it, that I gave in and did the workout late in the evening. :D
