Today I accomplished a new feat. For the first time in a LONG time I kept my butt on the trainer for 2 hours in Zone 1. Well not exactly, I did have to take a bathroom / water bottle refill break but other than that - it was just me and the bike.
The heart rate stayed surprisingly low for the duration; even with trying to keep the wattage near the top of Z1.
AND
With staying at Keiser M3 gear 10 AND Zone 1:
Lap 1 = 30 km / hr
La 2 = 32 km / hr
I like very much :)
The bust is that it was all done at 0% elevation. Check out pics from next week to see how we combat this one :P
Showing posts with label spin. Show all posts
Showing posts with label spin. Show all posts
Monday, January 18, 2010
Monday, January 11, 2010
Day 64: Jan 11, 2009 - Yiiii
OK - so today was great.
I was up before the sun, wish it was a little earlier but it wasn't too bad.
If you still eat dairy (which I do in winter) wake up extra early so your milk or yogurt has time to digest. Otherwise you'll have to take a 5 minute poo break during your warm up (or at least I did this morning)! Other notes.... pre-pack EVERYTHING the night before if you're planning a 6am start. My body works a little slow in the morning so my last 5 minutes of packing / prep took 15.
On to the work out:
15 min warm-up (low)
15 min zone 1
05 min zone 3 + 05 min recovery x 5
10 min warm-down
With help of the Keiser M3 I was able to do every other Zone 3 at 70ish rpms to get a real cranker in (and tried to keep everything else at 105 rpm avg). I found however after the masher interval, I'd have to spin at like 115rpm to get my legs back. Which in turn meant my watts dropped (even as low as 100 some times) but hey, I was recovering ;)
Unfortunately with working on a spin bike it doesn't 'save' my data so I record it as best as I can, and have to judge by heart rate and perceived value for record keeping... but it's in the moment I know I hurt.
Keiser Averages:
RPM: 87
Watts: 178
Dist: 33.7km
Time: 70:05
(total work out was longer, but I lost a few sets of data along the way *bathroom*, however, this was the bulk of the work out.
I was up before the sun, wish it was a little earlier but it wasn't too bad.
If you still eat dairy (which I do in winter) wake up extra early so your milk or yogurt has time to digest. Otherwise you'll have to take a 5 minute poo break during your warm up (or at least I did this morning)! Other notes.... pre-pack EVERYTHING the night before if you're planning a 6am start. My body works a little slow in the morning so my last 5 minutes of packing / prep took 15.
On to the work out:
15 min warm-up (low)15 min zone 1
05 min zone 3 + 05 min recovery x 5
10 min warm-down
With help of the Keiser M3 I was able to do every other Zone 3 at 70ish rpms to get a real cranker in (and tried to keep everything else at 105 rpm avg). I found however after the masher interval, I'd have to spin at like 115rpm to get my legs back. Which in turn meant my watts dropped (even as low as 100 some times) but hey, I was recovering ;)
Unfortunately with working on a spin bike it doesn't 'save' my data so I record it as best as I can, and have to judge by heart rate and perceived value for record keeping... but it's in the moment I know I hurt.
Keiser Averages:
RPM: 87
Watts: 178
Dist: 33.7km
Time: 70:05
(total work out was longer, but I lost a few sets of data along the way *bathroom*, however, this was the bulk of the work out.
Sunday, January 10, 2010
Day 62: Jan 9, 2010: Watts are BACK!
I can't even describe how happy I was today!New gym had the new Keiser M3 spin bikes - WATTS, CADENCE, TIME, DISTANCE... everything you want in a training partner.
Anyhow, here's the photos and stats.
Distance: 27.2km (if it was miles I would have been smokin fast!)
Avg Watts: 181
Avg Cadence: 102
This was an easy ride where I just went for a spin but had to play with the watts a little.
Next week I'm starting the 'real' base again, so this was just a play day.
Thursday, December 17, 2009
Day 38: Dec 16, 2009 - Gym, Spin, Die
Today I did my 'fitness assessment' at Premier fitness.
The numbers I remember are:
Body Fat Percentage: 16.8% (YIKES)
Weight: 186
Height: 6'1.75"
Biceps: 11.5"
Calves: 15"
Quads: 36.5" (hmmm I must have remembered this # wrong)
Chest 37.5"
Resting Heart Rate: 45 - WHAT? I think it's 66 and the guy just got it wrong.
Strength Test:
16 push-ups
I was actually almost happy with this after not having done them for so long. I felt a twinge in my shoulder at 15, but I think that's something that should go away. Definitely need to build back up some upper body core strength.
27 static sit-ups (chest to knees)
This was surprisingly good. I used to be able to do 120 crunches in 2:00; but these are a different ball game. I felt pretty good and maybe could have squeezed 1 more but...
Leg Curls: 15
(I'm not sure what the weight was but this was a max effort)
Leg Extensions: 15
(I'm not sure what the weight was but this was a max effort)
Leg Press: 42+
Mild fatigue - I don' think the trainer guy expected that.
Sit back against the wall:
:35 seconds
This was a super set - upper and lower body - kinda crazy
Took a little break - 10 dips / pull ups with 70lbs of help x 2
Off to the bike.
Premier Fitness has a selection of Reebok and Spinner NXT bikes. I like the Spinner bikes because well; it's spinning and I think Johnny G knows what he's talking about. The adjustment suites me well and the WTB looking saddles aren't to bad to sit on.
Work out:
5:00 easy spin - after the exertion in the gym I needed to catch my breath
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
2:30 - 1/2 turn increase.
2:30 - 1/2 turn increase.
5:00 - easy spin (3:00 backwards, 2:00 forwards)
Now this is the thing with spin bikes; you can't see your watts, but you can feel your output, so by adding 1/2 a crank on the 'resistance' knob, I don't know how many watts I was increasing my watts by, but it was definitely working 'something'.
The numbers I remember are:
Body Fat Percentage: 16.8% (YIKES)
Weight: 186
Height: 6'1.75"
Biceps: 11.5"
Calves: 15"
Quads: 36.5" (hmmm I must have remembered this # wrong)
Chest 37.5"
Resting Heart Rate: 45 - WHAT? I think it's 66 and the guy just got it wrong.
Strength Test:
16 push-ups
I was actually almost happy with this after not having done them for so long. I felt a twinge in my shoulder at 15, but I think that's something that should go away. Definitely need to build back up some upper body core strength.
27 static sit-ups (chest to knees)
This was surprisingly good. I used to be able to do 120 crunches in 2:00; but these are a different ball game. I felt pretty good and maybe could have squeezed 1 more but...
Leg Curls: 15
(I'm not sure what the weight was but this was a max effort)
Leg Extensions: 15
(I'm not sure what the weight was but this was a max effort)
Leg Press: 42+
Mild fatigue - I don' think the trainer guy expected that.
Sit back against the wall:
:35 seconds
This was a super set - upper and lower body - kinda crazy
Took a little break - 10 dips / pull ups with 70lbs of help x 2
Off to the bike.
Premier Fitness has a selection of Reebok and Spinner NXT bikes. I like the Spinner bikes because well; it's spinning and I think Johnny G knows what he's talking about. The adjustment suites me well and the WTB looking saddles aren't to bad to sit on.
Work out:
5:00 easy spin - after the exertion in the gym I needed to catch my breath
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
2:30 - 1/2 turn increase.
2:30 - 1/2 turn increase.
5:00 - easy spin (3:00 backwards, 2:00 forwards)
Now this is the thing with spin bikes; you can't see your watts, but you can feel your output, so by adding 1/2 a crank on the 'resistance' knob, I don't know how many watts I was increasing my watts by, but it was definitely working 'something'.
Monday, December 14, 2009
Day 36: Dec 14, 2009 - gym, spin
Today I decided to get back in the gym and work more than just my legs :):
Shoulder Press (15 reps @ 75% of max) x 3
Seated Row (15 reps @ 75% of max) x 3
Arm Curl: (15 reps @ ____) x 2
Leg Extensions (15 reps single leg at x, x+20, x+40, x+40)
Then it was off to the pull-up / dip machine (with assistance)
10 pull-ups / dips
1:00 rest
x 3
I don't really remember what I did on the bike because I don't have my heart rate monitor here today; so I'll have to update that later; but my legs were pretty smoked the next day.
Shoulder Press (15 reps @ 75% of max) x 3
Seated Row (15 reps @ 75% of max) x 3
Arm Curl: (15 reps @ ____) x 2
Leg Extensions (15 reps single leg at x, x+20, x+40, x+40)
Then it was off to the pull-up / dip machine (with assistance)
10 pull-ups / dips
1:00 rest
x 3
I don't really remember what I did on the bike because I don't have my heart rate monitor here today; so I'll have to update that later; but my legs were pretty smoked the next day.
Sunday, December 13, 2009
Day 31: Dec 9, 2009 - Spin HARD (1:50)
Well today was the last day of my 'first month'.
There's a "guy" who calls himself "the bike guy" and says its hard to stay on a trainer for more than 90 minutes... You'll see me quote this "guy" a lot and do a LOT of his workouts. Most of the workouts I already know and do because they're good workouts; but its nice to know other comebackers are on the same page. None the less, my goal today was to break the 90 minute barrier.
Anyhow, today was 110 minutes on the bike.
Read: 12 mins
Music: 50 mins
I wanted to do the majority in silence because I needed to do this, for me.
There wasn't a real 'plan' but I wanted to work, hard.
Plan not to burn out, but plan to accomplish some serious work. There's no hills, no coasting, just you and a bike, you can do this. Get into your head. Forget about the boredom. Think of attacking a hill, think of bridging a gap... If you're having a tough time getting into it, STAND, burn your legs off for a few seconds, sit down, recoup and do it again.
Sunday drive on Sunday; today is NOT Sunday. No scenery; nothing pretty to look at, just you, a bike, a wall, and a stuffy gym - GO RIDE!
There's a "guy" who calls himself "the bike guy" and says its hard to stay on a trainer for more than 90 minutes... You'll see me quote this "guy" a lot and do a LOT of his workouts. Most of the workouts I already know and do because they're good workouts; but its nice to know other comebackers are on the same page. None the less, my goal today was to break the 90 minute barrier.
Anyhow, today was 110 minutes on the bike.
Read: 12 mins
Music: 50 mins
I wanted to do the majority in silence because I needed to do this, for me.
There wasn't a real 'plan' but I wanted to work, hard.
Plan not to burn out, but plan to accomplish some serious work. There's no hills, no coasting, just you and a bike, you can do this. Get into your head. Forget about the boredom. Think of attacking a hill, think of bridging a gap... If you're having a tough time getting into it, STAND, burn your legs off for a few seconds, sit down, recoup and do it again.
Sunday drive on Sunday; today is NOT Sunday. No scenery; nothing pretty to look at, just you, a bike, a wall, and a stuffy gym - GO RIDE!
Friday, December 4, 2009
Day 25: Dec 3, 2009 - Spin
Today was a bit of a time crunch.
Bad day at work - politics in the office - hate it. I got out of highschool 10 years ago, seriously people.
Alas that left me 40 minutes so I went for a little spin.
10:00 warm up
7:00 single leg drills (left 1:00, both :30)
5:00 spin
10:00 spin more
(I broke this into 5:00 segments just to feel like I was ging somewhere and to track my hart rate better. I wanted to kind of ramp up, but wasn't too bothered because I had a crap day at the office and wanted to leave some of it at the gym before I went back.)
5:00 spin backwards
Bad day at work - politics in the office - hate it. I got out of highschool 10 years ago, seriously people.
Alas that left me 40 minutes so I went for a little spin.
10:00 warm up
7:00 single leg drills (left 1:00, both :30)
5:00 spin
10:00 spin more
(I broke this into 5:00 segments just to feel like I was ging somewhere and to track my hart rate better. I wanted to kind of ramp up, but wasn't too bothered because I had a crap day at the office and wanted to leave some of it at the gym before I went back.)
5:00 spin backwards
Wednesday, December 2, 2009
Day 23: Dec 1, 2009 - VOMIT IN MOUTH
Yup that's right.
There's working it; and then there's throwing up in your mouth.
Now understand that's not quite as rough as spewing chunks; but today I graciously made up for yesterday.
5:00 - row - nothing too drastic, but the blood got pumping.
10:00 - Superman Sets -
5 pull-ups (feet start on box/ground)
focus on negative resistance
10 Spiderman pushups
Push up - when in 'up' position
raise right knee towards elbow
raise left knee towards left elbow
(down / up - repeat)
15 Body Weight Squats
:30 second rest between sets
Repeat as many sets as possible in 10 minutes.
When doing pull-ups; I like to alternate between 'overhand' and 'underhand' grips every set. I find this helps out balance out the shoulders and back a bit more in this work-out.
I've taken it easy on the upper body and core since breaking my collarbone; so this was no joke.
10 Spidie push-ups were too many for my shoulder as I started to feel the stress where the fracture was. Instead I did 6 push-ups, followed by the body weight squats, and then 4 more push-ups; rest, start over. This really reminded my arms, shoulders and back that they were part of my total body.
As for the 'leg lifts' during the push-up... this is for your core. Kind of combining everything. I'll do more research and get back to you; but for not having done crunches for three months; they reminded me just how deep my abs were burried. I would recommend 'lift-hold-lower', really squeeze your leg at the top. This not only gives you a bit of stretch, but your muscles a chance to really get into the work out and support your weight.
And then it was on to the bike.
It was getting late; and I hadn't really had dinner but I wanted to get something good in.
20 minute warm-up (12:00 reading)
1:00 hard
1:00 soft
2:00 hard
2:00 soft
3:00 hard
2:00 soft
2:00 hard
2:00 soft
1:00 hard
4:00 soft (2:00 reverse)
sweat on floor, vomit in mouth.
Wrecked, shattered, lungs burning - what a feeling.
There's working it; and then there's throwing up in your mouth.
Now understand that's not quite as rough as spewing chunks; but today I graciously made up for yesterday.
5:00 - row - nothing too drastic, but the blood got pumping.
10:00 - Superman Sets -
5 pull-ups (feet start on box/ground)
focus on negative resistance
10 Spiderman pushups
Push up - when in 'up' position
raise right knee towards elbow
raise left knee towards left elbow
(down / up - repeat)
15 Body Weight Squats
:30 second rest between sets
Repeat as many sets as possible in 10 minutes.
When doing pull-ups; I like to alternate between 'overhand' and 'underhand' grips every set. I find this helps out balance out the shoulders and back a bit more in this work-out.
I've taken it easy on the upper body and core since breaking my collarbone; so this was no joke.
10 Spidie push-ups were too many for my shoulder as I started to feel the stress where the fracture was. Instead I did 6 push-ups, followed by the body weight squats, and then 4 more push-ups; rest, start over. This really reminded my arms, shoulders and back that they were part of my total body.
As for the 'leg lifts' during the push-up... this is for your core. Kind of combining everything. I'll do more research and get back to you; but for not having done crunches for three months; they reminded me just how deep my abs were burried. I would recommend 'lift-hold-lower', really squeeze your leg at the top. This not only gives you a bit of stretch, but your muscles a chance to really get into the work out and support your weight.
And then it was on to the bike.
It was getting late; and I hadn't really had dinner but I wanted to get something good in.
20 minute warm-up (12:00 reading)
1:00 hard
1:00 soft
2:00 hard
2:00 soft
3:00 hard
2:00 soft
2:00 hard
2:00 soft
1:00 hard
4:00 soft (2:00 reverse)
sweat on floor, vomit in mouth.
Wrecked, shattered, lungs burning - what a feeling.
Saturday, November 21, 2009
Day 9: Nov 17, 2009 - Spin
The world's been a crazy place.
Trying to finally kick the sick so I took it easy for a couple days.
Back on the Spin Bike.
This was a bit of a fun one.
15:00 Warm - Up (10 minutes with book / 5 mins without)
5:00 Escalate
5:00 Single Leg Drill
(:30 left, :30 both x 3, :30 right)
5:00 kick
(:30 hard, :30 spin)
Trying to finally kick the sick so I took it easy for a couple days.
Back on the Spin Bike.
This was a bit of a fun one.
15:00 Warm - Up (10 minutes with book / 5 mins without)
5:00 Escalate
5:00 Single Leg Drill
(:30 left, :30 both x 3, :30 right)
5:00 kick
(:30 hard, :30 spin)
Wednesday, November 11, 2009
Day 2: Nov 10, 2009
Slightly more glamorous than Day1. Except today the reason I was out of bed @ 6:00am was to take my mother in law to the airport... Alas, after husbandly duties were completed; it was off to the gym.
Warm Up - ROWING
4:05 (very short, running late)
120 - 135 bpm
44 calories burned
30 strokes/min average
824 meters
(Why Rowing?)
Work Out - Bike
12:00 - daily Bible reading (120bpm)
3:00 - finish warm up (escalate to 130 bpm)
5:00 - escalate to 145 bpm
5:00 - 40 secs hard, 30 secs soft
* wow - haven't done one of these for a while
5:00 - paceline tempo (moderate)
5:00 - 1 leg drills (3o secs left, 30 secs both x 3 +1 30 secs right every 4 sets)
5:00 - cool down (pedaling BACKWARDS - helps smooth out stroke)
40:00 mins today - now we're getting somewhere
.
Now if I only remembered that I needed to be somewhere when I was on minute 10!
Warm Up - ROWING
4:05 (very short, running late)
120 - 135 bpm
44 calories burned
30 strokes/min average
824 meters
(Why Rowing?)
Work Out - Bike
12:00 - daily Bible reading (120bpm)
3:00 - finish warm up (escalate to 130 bpm)
5:00 - escalate to 145 bpm
5:00 - 40 secs hard, 30 secs soft
* wow - haven't done one of these for a while
5:00 - paceline tempo (moderate)
5:00 - 1 leg drills (3o secs left, 30 secs both x 3 +1 30 secs right every 4 sets)
5:00 - cool down (pedaling BACKWARDS - helps smooth out stroke)
40:00 mins today - now we're getting somewhere
.Now if I only remembered that I needed to be somewhere when I was on minute 10!
Monday, November 9, 2009
Day 1: Nov 09, 2009 - Lame
I'll be honest - I was hoping for a little more grandeur as I started my trek from 'office guru' to cycling super star... but alas. 6:00am came and went and I didn't get to the gym until 6:00pm.
5 minutes on the
row machine.
This aint no warm-up; heart rate kicked up to 186bmp.
1212 meters rowed...
25 minutes on the spin bike.
Escalating heart rate.
0-5 mins (sub 137bpm)
5-10 mins (140 - 145bpm)
10-15 mins (single leg drills)
15-20 mins (150+ bpm)
20-23 mins (spin)
Ok so that was a lame blog, but so was the work out.
Seriously if the rest are this bad I wouldn't read my blog; but then again - it's not for YOU yet; it's for me - to make sure I work out and do more on day 15 than day 1. So check back then!
5 minutes on the
row machine.This aint no warm-up; heart rate kicked up to 186bmp.
1212 meters rowed...
25 minutes on the spin bike.
Escalating heart rate.
0-5 mins (sub 137bpm)
5-10 mins (140 - 145bpm)
10-15 mins (single leg drills)
15-20 mins (150+ bpm)
20-23 mins (spin)
Ok so that was a lame blog, but so was the work out.
Seriously if the rest are this bad I wouldn't read my blog; but then again - it's not for YOU yet; it's for me - to make sure I work out and do more on day 15 than day 1. So check back then!
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