Gym/workouts

Thanks for the info, I may pick one up!

I have these in my basement gym, they are awesome!

 

day 4 fit test prep done. the intervals from yesterday kind of blasted me. needed today. 30min of yoga then 30 min on the bike. easy gear, 90-95 rpm, zone 2 heart rate. trying not to be concerned with the power numbers right now. that'll come. tomorrow is a rest day. i'll just do a little yoga core work in the morning then maybe wander a bit downtown with a camera to get the legs moving.

 

yesterday was an off day. 30 min of yoga core work and then 30 min of foam roller and light stretching right before bed. today, day 6, was primer drills. just got off the bike not too long ago and currently stuffing my face.

7:00 warm up
3:00 build up
1:00 recovery
3:00 steady
6:00 recovery
3:00 steady
6:00 recovery
3:00 steady
6:00 recovery
0:10 sprint
5:00 recovery
0:10 sprint
5:00 recovery
0:10 sprint flat out
3:00 cool down

didn't feel too bad. fit test tomorrow shouldn't hurt me too bad but it's not going to be easy. not totally buying the virtual power numbers in the sufferfest app right now. they've had a few updates since last winter and i'm thinking they've changed how virtual power is calculated. 47mph should be pumping out way more than 327W. HR is a bit higher than i want it but that'll come down over the next few weeks as my strength comes back.

debating on a power meter. it's not like i'm racing these days so i'm not sure if i'll get full value from it but, it'd be nice to have accurate numbers while training. we'll see how the app reconfigures itself after the fit test tomorrow.

 

Today was supposed to be a good workout, sadly enough, yesterday we had a snow storm come through so yesterday and today the roads were iced over (if salt existed up in Memphis, I would’ve made it) hitting it hard tomorrow after church either going to hit legs or back/bi (deadlifts of course!)

 

i forgot how badly a functional threshold power test can hurt. holy crap. that's going to stick with me for a few days. sufferfest does it a bit differently than i've done in the past but i think i like this better. seems to give a better indication of strengths and weaknesses. based on these results, the app came back and told me i am a similar rider type to peter sagan and jens voight. no complaints there.

lots to work on this spring.

 

Green jersey for you!

 

Time to lower weight when working out?

 

SWOLE UP!

 

My dad has similar issues when lifting. Although he’s a lot older (60) he lifts pretty regularly and is pretty damn strong (did behind the head dumbbell triceps extension with 140 last time we worked out). But he notices there’s certain variations of exercises he can no longer due with dumbbells or barbell and has had to move to hammer strength to avoid issues

 

focusing on base building for the next few weeks. yesterday was 30 min of flexibility focused yoga and a mixed set of intervals (high/low cadence, high/low power) all below threshold. mostly zone 2 and a bit into zone 3 to get the ticker going.


today was core focused yoga and an hour long, zone 3, tempo cruise. used a 52x17 and just fell into the zone. felt good. HR kicked up a bit more than i wanted on the last 1/3 of the workout but that will come down as my leg strength and endurance start to come back.


tomorrow will be light yoga then a lazy spin, high cadence low power. given the warmer temps today, most of the ice should be gone, so i'll try for some much needed time outdoors.

next few weeks of being on the road will be good for base building. i'll jump into a 10 week focused training block starting the 2nd week of Feb. mentally, that's hard for me. following a program i can do. being indoors on rollers gets to me. however, if i'm outside, i won't stay on track as much as i do on the rollers.

it's about pushing to get stronger and faster. at 45, i want to smash all the PRs i set last summer and i left the bar pretty high for myself on a few.

 

I lifted heavily for about 5 years then stopped when my son was born lost a lot of free time I’m now to the point where I wanna get back into it. Anyone have a good weekly breakdown on where to start? I’m a bigger guy 6’ 3” 230lbs would like to maintain where Iam just bulk up some more.

 

like @Sean266 said.....stick to the basics, plenty of compound exercises and a few isolation such as abs, lateral raises, etc to supplement your regimen. maybe start with a 3 day/week full body workout 2-3 sets of 6-8 then move to a push/pull/legs. with a little more volume just to get into the groove and after that, pick up where you left off before your son was born.

 

Good point. Didn't think to include that... just seems like common sense to me.

One exercise, 2-3 sets 6-8 or 8-12 (for certain bodyparts, isolation exercises, abs, etc)
My full body workouts would last no more than an hour, hour 15 mins. Quad exercises with Hamstrings plus pullups with a row exercise every workout.

increase volume only when changing to push/pull/legs or split up bodyparts even more (4-6 day splits)

 

Also, the heavier you go, the less efficient your full body workouts will be since you'll be completely spent halfway through. The full body split suggestion is only to help ease you into the groove and slowly increase your strength. Probably after a month or two (maybe longer depending on how long you've been out of the game) will you have to lower your frequency and increase volume due to strength gains.

 

yesterday was a super lazy ride. actually made it outside. still some ice/slush combo areas along the cherry creek trail in the shade. 23mm tires kept things interesting. 50/50 split with zones 1 & 2 with a cadence around 95rpm. get the blood moving through the legs and spin out all the crap.

yoga first thing this morning then chained to the laptop. had hoped to get outside again but it didn't happen. jumped back on the rollers before making dinner for an hour of cadence drills. zone 2 HR, low power, high leg speed. 6 repeats trying to get faster rpms on each one. i was hoping for 170 but maxed at 167.



way back when i was racing full time, i had a coach, big german by the name of martin graff. yes, he was related to steffi. he worked with myself and two other guys. part of his motivation speech was to tell us that if we did well on the next workout or in the next race, he'd call steffi and have her take us out. we rode our asses off but never got to meet her. i'm still bitter.

anyway, he drilled something into me that i still follow today, 25 years later. he said that in order to go fast, i had to learn two things. one, going fast is a function of leg speed not how big a gear you're using. two, i had to teach myself to go slow.

 

I started this new way of eating called the Keto diet. Its tough and easy lol I have lost 8lbs in 7 days. Good start I hope I can keep it going. Its basically a no carb high fat diet. I will let you guys know how it goes.

 

I dont have the strips for it. Its a strange way of eating and getting expensive. Trying to decide if i continue on.

 

It is, ketosis will start breaking down the fats soon. I know people who are very succesfull on this program. I am definately not always hungry like I used to be. My cravings are depleting aswell.

 

I'm not really tracking weight numbers, mostly going on performance for my results. After 3 weeks, my belly is shrinking, my endurance and cardio is up and I'm feeling way better now. Much more like my old self. I just got an A+ bill of health from my recent physical so it's time to crank it up.

Combined with other workouts, I've been runnning on the treadmill for 20 - 30min a day as I'm trying to get to a 35 or 40min 5km time. This week has been tough. My legs felt heavy, I couldn't hold my pace as long as last week and I got winded quicker.

24min into a 30min run yesterday and I figured out the problem. I had the incline set on the treadmill. I'd be running uphill all week!!!!