Gym/workouts

you just need some boulders, a few cinder blocks, maybe some 5 gallon jugs of water, a handful of old tires, a telephone pole, an axe and a hammer.

 

5/3/1

Boring but Big

 

1stphorm make some good supps

 

so, how much total protein are you putting down per day? i'm at about 70-80g right now. i think i need to add about another 20g daily but i already feel like i'm eating too much. thinking i may just add another smoothie at lunch.

 

beast mode.

racing again this morning. down a bit on power but my overall ranking was higher. 80th out of 206 vs the 106th placing from tuesday's race. averaged 203w over 18 miles with 1962' elevation gain for a final race time of 1:14:17. the last 5 miles or so were straight up and the last 1.5 miles put me over the edge. i had some room on the HR before i would have redlined but the legs were toast.



one more race in the series and i'm hoping the upward trend continues. then i'm done with zwift for awhile. need outside.

easy spin tomorrow for 25 or so miles which will put me at about 235 for the week.

 

Yesterday’s workout.

 

last series race this morning. 14.2 miles, 600' of vertical. flat and fast. i averaged 24.7 mph, finished 42nd out of 178 (3:17 off the lead) and set two new course PRs. zwiftpower results put me at 10th.



i know it's virtual but, that's a pretty good progression for not having raced in 20 years. my FTP jumped as well with this last race, 207 to 224. i had a pretty crappy winter training season so it's nice to see the power coming back. my original goal was to try and hit 260 by the end of the year but i'm readjusting that to 250.

 

Nice work....you're knocking on the door of a 3 watts/kg FTP

 

if i could just drop these last 5 lbs...

 

or gain more to have a higher absolute output....of course it's not so simple if you're racing outdoors

 

i've thought about going racing for real again. however, the idea of having to race a cat 4/5 masters race with a bunch of middle aged dentists who have more ego than handling skills is slightly off putting. i put my time in (road/track/xc), lost some skin along the way and riding strong for coming up on 47.

now, i could totally get on board with some enduro events...

 

I've done a few enduro races and they are fun, but I'm not willing to take such big risks anymore. I'm now moving more towards XC and gravel. Gravel riding and racing is getting a lot more popular and doesn't have the same ego as road racing. Perhaps you should consider gravel too....I'm sure there are tons of great rides in CO.

 

so, what you're saying, is that i need to go put another bike in the stable? please call my wife at 867-5309 and explain that to her.

 

I just spoke with her and told her it is for your health and happiness. I also told her you would stop buying parts for the Tundra. She agreed to let you buy a gravel bike from your dream company and go out all with Red AXS and ENVE. Please enjoy!

https://alchemybicycles.com/product/ronin-red-etap-axs-enve/

 

So... for those of you who have goals of losing weight, you need to do some research re: steady state cardio vs HIIT. It is eye opening, to say the least. And it may cause you to approach your training differently. Not trying to discourage anyone from their long distance training, and if you’ve been at it for long enough, then you’re already well aware of your nutritional requirements. But for anyone getting back into the game, steady state cardio is not your friend.

 

but then there's the argument for too many consecutive high intensity days...

for me, my rides span between 1.5 - 3.5 hours. i go by power output, not heart rate, and i ride every day. some days are 'recovery' rides which are usually shorter and slower. low power, low hr.

the long rides, 3+ hours, are one day a week. if you put in too many long, slow days, pretty soon that's the only way you'll be able to ride. pretty common sight around here. low cadence, big gear, triple bypass/copper triangle jersey. makes my knees hurt every time i pass them.

i always make sure to mix in sprints and days of big power climbing. usually the big power climbing days are on a mountain bike unless i need a speed fix. love those 50+ mph descents. but there are plenty of short, 1-5 min, ramps around town that can average 7-8%. great for uphill speed work. on some endurance days, 2-2.5 hours, it's steady tempo power with 90% effort 20 second sprints every 10 min.

the last 5 years or so, i've noticed my endurance on the rise while overall power stays pretty constant. seems to be an age thing.

 

Leg day yesterday. Training for motocross. The harder the gym kicks my butt the less the dirt bike will.

95lbs barbell 3 set super set of: low bar squat, front squat, and lunges
3 sets super set on cable machine: face pulls and single arm pull downs
3 sets of 15: leg raises for abs
3 sets of 20: calf raises
3 sets of 10 per leg: bulgarian split squat with 20-30lb dumbells
3 sets of 10: bosu ball body weight squats

Walking is fun today

 

4 mile paddle today in heavy chop..... kicked my as$

 

Got my quarantine special

 

Those bumpers look nice! I’ve heard good things about Fray. 55s are good to have in the arsenal.

 

Damn nice rig! That is literally my dream setup right there. Right now I have a full rack, but the Rogue half rack with the safety spotter arms would be just as versatile, but also give me more room to work with in my garage with limited space.

 

I have the spotter arms but I purchased from Titan fitness for their same sized rack since they were so cheap/available. I got lucky on this set up, rack with Olympic bar and 255lbs of plates for 900 back in April. Been adding more plates/bands/different bars since I got it

 

Just need a little advice...long story short I have lost about 45 lbs. My blood pressure and snoring made me do it. Pretty much changed eating habits and ride my bike about 5 days a week. Started weights about 3 months ago. Arms back legs and abs are growing but seems my chest is lacking. All I have access to is dumbellsthat go to 90 lbs., resistance bands, and bodyweight..as in pushups. I have watched many YouTube videos and read many diet plans... I am currently at 155lbs and am 5'7. Just trying to get a little more development in my chest. I only work chest once a week. I hear so many different opinions and have never really worked out much in my life. Any input is appreciated