Yesterday's Ride Analysis, Morning Pecs and Lunchtime Spin

6 hours plus on the saddle with 7 hours total elapsed time made for a long ass day.  I brought 3 waffles, 4 gels, and 3 packages of shot bloks along with 5 bottles of electrolytes to get me through it and it was probably just enough.  Had the weather not been so warm toward the end, I think it would have worked out where I could have avoided cramping.  Our last break was probably just a little longer for my legs, and it took a while to get back up to speed from it after feeling so good right before.  If I could do it again, I'd probably drink more and probably have one more gel or waffle.

I was contemplating working out this morning, but last night I binged because I just kept getting hungry.  Of course, I did so later in the evening so I felt like crap this morning.  Thus, off to the gym I went.  I had a pretty good chest workout getting in 5 exercises.  I also got to work my abs but didn't get to work my lower back.  It is hard to get a sweat going when you come in from outside where it's 46 degrees, but I managed to break a sweat nonetheless. 


For lunch training, I plan on getting on the spin bike for an hour.  I do hope to take it easy today and allow my legs to fully recover from yesterday.  They felt pretty bad last night, but not too bad this morning.  I know spinning will get the blood flowing through them again.  Should be good.

Getting Up, Arms Day and Lunch Cardio

So I woke up at 12:30 a.m. this morning (vs. 1:30 a.m. a couple days ago) and didn't realize the time where I got ready to go to the gym again.  This time, I also got my sweater and socks on as well as the rest of my gym clothes, I gargled, and combed my hair only to have Lisa point out that it was only 12:30 in the morning.  What the ???  Could she not have told me sooner?  HA HA

So I still managed to get up at 4:30 and make it to the gym this morning, but I was having some stomach problems.  Despite, I had a pretty good workout and my stomach discomfort seemed to subside early during my workout.  I did 5 exercises (3 biceps and 2 triceps) along with getting my core workout in.  Good stuff.

For my cardio during lunch, I am being flaky and can't decide what I want to do.  I had considered going out early today and joining Gary for the coffee crew ride, but 1) it's friggin' cold out there and 2) I decided an easier lunch ride or a sitting on the spin bike might be a better way to lead into the weekend.  I suppose I'll decide sometime in the next couple hours but I'll be prepared for both.

Cold Shoulders and Ride

Waking up this morning to 43 degree temperature sure made it difficult to get up...difficult, not impossible.  I still managed to get up and get my ass in the gym, but for whatever reason, I had trouble working up a sweat despite getting in 5 different exercises.  I normally on get through 4 and run out of time.  I still kept the rep range up, but my shoulders seem to give out way before my cardio would.  I think I got a pretty good sholder workout nonetheless.  I also got my core workout in as well.

For today's cardio, we plan on riding of course but we are doing it in our new BRCM kits.  Hopefully, this will result in a large turnout today and make for a good workout all around.  We'll probably do some hills today, but nothing crazy.  It's suppose to be a no pressure ride, as one of the guys put it, but we'll see how that goes.

Legs and Spin Class

When I woke up and started to get ready for the gym, I felt really tired and thought man, it's going to be a tough morning.  After getting changed, I looked up and noticed that it was only 1:30 a.m.  I guess I was on auto pilot a little too early.  Fortunately, I was able to go back to sleep.  I did make it to the gym during my normal time though, but it was in the gym clothes I had fallen back asleep in.  Lovely.

I worked my legs again today, and as has been the case the last 2 weeks, I just punished them.  Despite our Baldy training and the last 2 days of spin and cycling, I was still able to push and get a really good leg workout.  Since I was hitting some really high reps today, I didn't get in as many exercises: 2 calves (seated calf extensions on super seated leg press and isolated calf extensions on machine), 2 for quads (bilateral leg extensions and super seated leg press) and 1 hamstring (seated leg curls).  Legs were pretty cooked after.  On the leg press, I had to stand with a bend to m knees while the handles on it propped me up since I almost blacked out...twice.  Maybe that was just a little too strenuous.  HA HA

I look forward to joining Madison's spin class at lunch today.  I know my legs will feel like dead weight by then, but I'll still do what I can to get a good cardio workout from it.  Should be good.

Motivation, Back and Cycling

Every morning, I find myself trying to think of something to motivate me to push through my workout.  Lately, the recurring theme has been by focusing on wanting to be my best come January.  The thought of not being able to do my best by then annoys me such that it allows me to push beyond my regular pain thresholds, which makes for a great workout.   In the last 2 weeks, my workouts have left me in a good sweat as I leave the gym, and today was no different.

I got my back workout in and managed to squeeze in 5 separate exercises.  I typically run out of time only have time for 4, but I was limiting my rest time to increase the intensity even more.  To boot, I also got my core workouts in as well.

For lunch, I'm hoping the weather holds up.  As I write this, I see reports of some light rain in LA and some in OC.  I'm hoping it will be fine to ride at lunch as I just finished working on today's route.  I'm looking forward to taking out the BMC again, and my Spinergys are finally back on.  If the weather fails, I'll be in the spin class for sure.

Chest Day and Spin Bike

After yesterday's ride up Mt. Baldy, I wasn't sure how I would feel this morning but even last night, I didn't think my legs (or body) were feeling too bad.  I got up and my legs felt fine, so off to the gym I went.  I managed to get a good chest workout with the focus still being to continue to improve.   I guess I'm still in the mode of wanting to be the best I can be come January, so I continue to work my ass off with my goal in mind. 

I got 5 exercises for chest hitting it at various angles.  I also got my core training in today, but my back was a little fatigue from yesterday's ride.  Despite, I still got to do my regular lower back exercises.

For today's lunch exercise, the plan is to hit the spin bike again.  I can't say enough how it seems to be helping my stamina on the climbs, so I'll continue to do this.  Although I prefer doing so in a class, doing it solo is still a great workout.  Looking forward to it. 

Sore Hamstrings, Arms and Spin Class

I woke up this morning and my hamstrings are still feeling a bit sore from Wednesday's workout.  Yesterday's ride didn't help.  Going hard in the beginning of the ride had both my quads and hamstrings tighten up shortly after.  It was quite painful for a while, but it mostly subsided after my legs warmed up.  I just wasn't expecting to still feel it on my hamstrings though.   I suppose I should just chalk it up as giving them a good workout this week and hope they'll be stronger as a result.

I got my arms worked out this morning, and I got 3 workouts done for biceps and 2 workouts for triceps.  I'm emphasizing on the biceps more only because I plan on doing a lot of climbing this weekend where I need my triceps fully recovered by then to support me when I'm on the drops.

I plan on joining today's spin class in building 11 just to reduce the intensity for today, which I control based on the knob vs. when trying to keep up with the madmen at work.  I know Madison will likely work my ass off nonetheless.  Looking forward to it.

Sleepless Shoulder Workout, Core and Today's Strava Runs

Last night, I didn't sleep very well, but I still managed to make it into the gym this morning.  Despite not feeling fully rested, I was able to squeeze out a pretty decent shoulder workout even adding a trap exercise at the end of it.  As has been the case throughout the week, I managed a good sweat despite the workout being anaerobic.  My left elbow was troubling me a little though, but not enough to inhibit any movements.  I may need to wrap it again for a bit.

I also did my core workouts, but I was a little nervous about my lower back.  I sat up from bed this morning and felt a little pressure, but that may just be from fatigue based on yesterday's leg workout. 

For lunch, we're doing a somewhat different route that Vince created where there are 4 specific segments to hit for Strava.  Last Tuesday's rabbit chase ride put the guys into a frenzy where they set some really good times, so I imagined that having predefined areas to attack will be the same.  My hamstrings are sore though, so I may opt to pop some ES Tylenol beforehand. 

LEGS and Spin Bike

Leg days are hard but with it comes the best feeling of accomplishment when completed.  Ever since I started it up again last week, I've been quite fired up and today was no different.  I always start up with some stretching beforehand, but right after, the trashing begins.  I hit my calves first since I would never have enough energy to finish with them if I started with the upper leg muscles first.  Here, I did some calf extensions with a 50-70 rep range and 4 sets, seated toe extensions with toe straight, toe in and toe out and then back to toe straight.  Then, I threw on a couple standing toe extensions for good measures and with a 30-40 rep range (to failure). 

For the upper leg workouts, I started today with some prone leg curls.  I used a lighter weight and went for high rep to failure for 3 of the 4 sets with the first one being a warm up.  My hammies were cooked since the lighter weight really allowed me to push the intensity barrier.  I hit the kick back machine after and only managed to do 2 sets before I was totally gassed out.  This exercises really wears me cardiovascular-wise, so I couldn't do anymore.  I finished it up with some leg extensions and leg presses for the quads.  The extensions were intense where my first set was probably in the 100 rep range.  I hit more weights and still kept the rep range above 50 after.  The leg presses were the same, but I did hit higher weights than last week.  I was dizzy at the end of the last set and had to fight off puking right after. 

For today, I plan on jumping on the spin bike again.  I'm really digging the training I get from this.  I get to do a lot of core work and get a lot of cardio from it without taxing my legs too much.  It seems to be helping with my climbing, so I'll keep this up and see where it takes me. 

Crazy Back Workout and Lunch Ride

I woke up hungry this morning from only having Met-Rx for my meals last night...i.e. no real food.  I had contemplated eating something small before getting in the gym, but the coffee seemed to have suppressed my appetite.  The crazy thing about it was I had a pretty amazing back workout.  Not only did I get one additional exercise in (5 today), but I worked my ass off for each one.  I felt a sense of despair during my workout today, and this always works to my advantage.  In my mind, every rep was an opportunity to make a difference.  Every set was the last chance to do so.  Rest in between was just wasted time.  This drove me to a ridiculous level of intensity.  Needless to say, I had a good sweat going.  Lisa came with me to the gym this morning and was surprised how much I had sweated.   She did cardio, and my sweat was almost equivalent to hers.  HA HA. 

Even with the additional exercise, I still managed to get my core training in (lower back and abs).  This has been more and more important to my training.  I think for off the seat climbing on the bike, the core is so fundamental to holding this position for a long time.  I also got to test this theory out when on the spin bike yesterday, and it was nice to hold it for extended periods of time. 

For today's lunch ride, I'm not sure if anyone has something in mind route-wise, but I'm bringing in the Cervelo.  This may mean some climbing for today, but I'm also not opposed to either a Portola run or Back Bay charges.  We'll see.

Monday Chest and Lunch Spin

After yesterday's ride, I felt pretty worked but not so much that I couldn't do a double workout day today.  I did have some stomach troubles after the ride that prevented me from eating a lot, so when I got up this morning, I had to down a honey waffles before hitting the gym.

I had another good chest workout.  I'm still pushing harder and harder to keep the intensity up  committed to making improvements in my cycling.  In other words, it's still so on.  I did drop sets still and worked up a good sweat after 5 exercises.  I also got my core training in as well.

I think I like the spin bike as an alternative to riding my bike.  I suppose I can take my bike in but I think I'll save it for tomorrow, Thursday and Friday.  I'll spin on Wednesday as well.  That's the plan but the elliptical is also a viable option.

Yesterday's Ride, Arm Workout and Today's Rest

Yesterday, rather than doing weights in the morning, I opted to get some riding in with Shannon and Gary on the Coffee Crew Ride starting out of CDM or Newport.  Because i had to be ready to roll by 6:30 a.m., the scheduling of getting up and having some food in me to do 30 miles was where I woke up the same time as when i go to the gym.  This change did require me to have oatmeal early and hold off on my Met-Rx until after the ride.  It all worked out in the end.

The ride for the most part was mellow, so it was a good fat burning sesh during the early part.  We did get some higher intensity training on and after the 133, so overall it was a good 30 miles of riding. 

At lunchtime, I still made it in the gym for my traditional Friday arms workout.  I forgot my straps and my ipod, but I still managed to crank up the intensity.  My arms were pretty worked.  I also got an ab workout in as well. 

For today, it was all rest...food consumption was up...and I gave myself a little leg massage with the stick.  I'll probably do it a little more in the morning before I get out for some Como and hill action, but now I just can't wait to get some pedaling in.  Bring on the pain!

Yesterday's Spin, Today's shoulders and cycling

Yesterday's low impact fat burning session was probably more intense than I had originally intended.  I did make it out to bldg 11 to get on a spin bike where I intended to do just that...spin.  Once I got the music going on my ipod though, the pace changed and the intensity kicked in where I ended up doing intervals with some 2-3+ minutes of standing (climbing) thrown in here and there.  I am glad my legs didn't pop.  I was especially worried about my calves.  At the end of the workout, I left a pretty good puddle and this despite sitting right in front of the fan. 

My legs felt thrashed by the time I got home last night, and they did not feel recovered this morning as well.  I was still quite motivated to get a good workout, so the discomfort didn't distract from this.

I had another good workout this morning still focused on my goals.  My shoulders were toast by the end of the workout.  I got 5 different exercises in and still threw in some drop sets when I could.   My right shoulder wasn't 100% for some reason, but I worked around it as best as I could. 

I also got my core training in, although my lower back training was cut a little short given I felt like it was still fatigue from yesterday's leg day.  The abs were okay, and I think I took it to the limit today given I could feel they were on the verge of cramping. 

The plan is to do a coastal ride during lunch since it's expected to be pretty warm today.  I'm not sure how my legs will do, but I'll give it what I have when I can.  I hope the guys also share my "in it to win it" attitude also.

Return of Leg Day and Fat Burning

After skipping legs for the last 2 weeks, I got back on track this morning and got some leg training in.  Since I'm in a new training cycle, I hit it really hard today.  As usual, I started out with the calves and man, they were on fire.    I also hit my quads and hamstrings, and I not only did high rep sets, I did drop and descending sets for all of these muscle groups.  I wanted to cry momma, especially after hitting the quads.  I was probably making a spectacle of myself given I kept pushing and pushing, but I don't go to the gym to impress anyone.  I'm there to work.  Overall, this was probably one of the best leg workouts I've had for a while.  I'm really trying to bring up my strength AND endurance for my legs, so I hope this will do it.

I can't possibly ride my bike today.  Well, I can but it would not be a good idea.  I actually want to let my legs recover after hitting the weights, so I'll probably be skipping bike days when I train them more often.  Now I never said that I'm not working out at lunch time for some cardio...just no bike.  I may get on a spin bike just to keep the blood circulating, but the elliptical seems more enticing at this point.  In any case, I will do some form of fat burning today. 

Day 2 after Reset

After proclaiming that I hit the reset button yesterday in my training, I found a renewed sense of motivation.  For the 2nd day in a row, I had a really good workout and pushed really hard during my back workout.  I am now focused on improving as much as possible between now and January.  I think I can get better.  Sometimes I do become complacent and think I'm happy where I'm at.   With my target set to be at my best for the Stagecoach in January, however, I will get better. 

I also managed to include my core workout today with my back, so I'm feeling pretty good this morning. 

I do look forward to today's lunch ride, but I wish I had my compact crank as I'm planning on something a little more hilly.  Either way, I plan on pushing again today and making the best out of it.  I hope I don't pass out.

Yesterday' Binge, Today's Make up

Oh my did I have a binge session yesterday.  While I didn't eat too much after Saturday's ride, I more than made up for it yesterday.  I figured I was going to just indulge and then start a new training cycle starting today, and that's exactly what I did.  The guilt from yesterday's food was crazy, so my training this morning was off the hook. 

I worked my chest and EVERY single exercise had drop sets and pushed me beyond failure and definitely hitting 100% intensity.  I was thinking people at the gym who saw me were thinking that I probably lost my mind, but I didn't care (as is the case normally).  I'm in there to get it done, and whether anyone is offended or impressed doesn't matter to me in the least. 

Today, I plan to ride my bike at lunch, so let the Stagecoach training begin.  I will be riding more and more throughout the rest of the year, and I hope I can encourage others who want to be in a team to work toward it with me.

2011 OC GF Ride Nourishment Analysis

For these century rides, I always try to do what's worked in the past nutrition/hydration-wise.  I hate to bring too much and bringing not enough is obviously also not a good thing.  For the most part, I think I have this fairly dialed in, but as in the case with life, not everything can go as planned.  This ride was such a day.

My nutrition plan was based on how things went the week before at the TDP century.  I expected a ride that would be less than 5.5 hours long elapsed time.  However, we had a couple incidents that pushed everything out to where the total elapsed time was almost 7 hours.   For the most part, the food/drink plan still worked (3 gels, 1 waffle, and 2 shot blok packages), but I was looking for more one more gel in the end.  I thought I didn't have one, but I just didn't find it in my pocket until after the ride.  That had a nominal effect though.  What did have an effect was how I was just a little shy in fluids and just barely made it with the 4 bottles of Ultima.  Getting a cramp at mile 98 was what I'm alluding to here as barely making it.  I'd like to do a ride without cramping, and I just didn't make it.  Fortunately for me, I had 2 more shot bloks here where this helped me push through and finish the ride.  Had the ride finished sooner, I don't think this would have been an issue.

The push during the TT section did account for some early twinging I felt in my calves, but they never presented a problem anymore after the SAG in Live Oak.  Overall, I think I'm still fairly close to where I need to be as far as what I should carry for these long rides, but I'll keep learning from each and every one of them.

Arms, Core and Cycling?

This morning's arm workout was with a focus on biceps but with some triceps in between.  They're a relatively small muscle group, so hitting them with high reps til failure hurts.  I didn't want to hit my triceps too hard though since I want them to be 100% for this weekend.  My off the seat climb while on the drops can tax them, so I need to make sure they're not in any way recovering from being abused. 

I also got my core workout in today, and it was nice I actually got to use the equipment for this.  I didn't have my iPod today to keep my mind off during these exercises, but it actually worked out better.  Sometimes, change is good.

For lunch, my plan earlier in the week was a light fat burning cardio sesh in the gym.  However, the weather has not let me ride (a real bike anyway) since Sunday.  I did beat my legs up some on yesterday's cardio session in the gym with some progressive interval training, but now I'm anxious to throw my legs over my bike and get some pedaling in.  The last thing I want to do, however, is go hard 2 days out.  Thus, I will go out for a spin only if possible, or not at all and stick to my gym plans.  We'll see.

Spin, Shoulders and More Riding

As an update to yesterday's blog, I didn't get to ride my bike yesterday but did get in a spin class with the guys for the first time.  It was definitely a worthy substitution and something I may do more often when the weather isn't cooperative.  

For today, I skipped the legs this week again in anticipation of saving up for this weekend.  I know the other guys like to work their legs leading up to these long rides we do, but I always worry that doing so may cause mine to pop during the ride.  Maybe it's a mental thing...or maybe I'm just a wuss.  Either way, I'll hit the leg training once again next week.

I did go straight to shoulders today, and I had a great workout.  I felt I was able to hit both the intensity level both aerobically and anaerobically.  To clarify, my muscles and my heart got a good workout.  My shoulders are worked! 

Let's shoot for a lunch ride of cycling today.  I hope to bring in my camera to record again, so I'll probably stay in the back.  I'll use a chest mount, so I hope the video comes out good.

Catching up...again

I haven't blogged since Thursday, so here's what's happened since then:

Friday - I skipped a morning workout in favor of getting some extra sleep.  I did get on the elliptical during lunchtime for a fat burning session.  No weights.  I still the Met-Rx that night, but also had some of the wife's chilli.

Saturday - Rest day and started loading up on food in preparation for the ride on Sunday.  All you can eat sushi was what I opted for along with pizza for dinner (I know, right?), but this worked out great for the ride on Sunday...no bonk and fuel throughout.

Sunday - Tour de Poway.  Great workout!

Monday - I skipped a morning workout since I was going to skip cardio to give my legs a rest, so I worked my chest at lunch time.  This is starting to be the norm with the big Sunday rides. 

Today, I got in the gym with the wife where she got her cardio done while I worked my back.  4 exercises done with a lower back to add.  I did planks last night, so I skipped my abs...that plus the machines were all occupied.  At lunch time, I hope the weather holds up but the plan is to get some cycling in.   I just wonder what Strava segments the guys want to go for today.