Fat Boy

Good on ya, that's not an easy day.

rkwaki

Well I wasn't sure my trainer could make it worse but:
Hyperextensions x 3 sets
Hyperextensions to the side for obliques x 3 sets
Decline bench crunches with 25 pound medicine ball x 3 sets - once reps were achieved we held the crunch position and rotated side to side for 20 reps
Walking lunges to the leg extension machine (about 30 per leg) - when the knee went down to the ground I had to reach for the sky to stretch our hip flexors
Single Leg Extensions x 4 sets
Leg Press (Single Leg) x 4 sets
Single Leg Bench Squats x 2 sets
Don't know what this one was but with my leg extended back onto bench and holding kettleball - lunge forward x 6 reps then hold the lunge position and rotate forward for 6 reps - 3 sets of these
With a tension band around my legs - side walk the length of the gym - first with tension on right leg then tension on left leg
With a tension band around my legs - monster walk length of gym frontwards
With a tension band around my legs - monster walk length of gym backwards
So at this point I am cooked then out comes the Frickin harness:
With him holding on for dear life: Pulled him the length of the gym frontwards 3 times then backwards 3 times - heartrate was easily 170+ and I was sweating so bad I could not see
Then we shut it down with some core work and I saw last week's lunch come up (figuratively not literally)

Single toughest workout on or off the bike I have ever had.

ridethecliche

Sounds like a split squat: https://www.exrx.net/WeightExercises/...plitSquat.html
Or
https://www.exrx.net/WeightExercises/...plitSquat.html

Jeez. I just want to be healthy again. I'm in the gym to work out and have fun and feel better. If I leave with an injury like I did friday, I'm not making anything better. I haven't felt this crappy since march when I was in bed for 2 days...

rkwaki

It was a split squat with a modification - once we finished the split squat I held the position and rocked forward till almost horizontal with the ground then back for the same amount of reps.

ridethecliche

Sounds crazy.

Right now, I just want a back that isn't broken and knees that work without freaking out.

rkwaki

What supplements/vitamins do you take?
Been to see a chiropractor at all?
I'm pretty sure you are considerable younger than I am and having a wife who has back issues I can empathize with you. Are they genetic issues or could they be associated with position on the bike?

ridethecliche

I don't ride very much anymore.

Back is due to a disc injury. Pissed it off on sunday when I slipped while doing back squats. No more back squats for me. Will stick to frontsies.

I'm going to avoid most lower leg stuff till my knee/back feel better. Maybe dumbbell or goblet squats and lunges or such, because there's little spinal loading there.

rkwaki

RTC you ever thought about just shutting it down for a little bit and let the body fully recover? After my wreck in September I thought it would kill me to have to take so much time off but I did and now I am feeling much better.

ridethecliche

I had a wreck 2 years ago and took the summer off to recover, so that's done with. The back thing was an injury over the winter. Got up off the couch and blam there it was.

I had PT for a while and had the back thing under control till I literally lost balance while lifting on sunday. Going to stay away from lifting that involves my legs so I'm probably going to stop doing that for a bit.
I got hit by a car about a month ago and had a minor spill. That made my back flare up again, I'm guessing that the 'damage' from that was worse than I thought because my neck started twinging after that and that hasn't gone away yet. Though it only comes back for little bits of time now.

I started lifting to calm myself down and because I enjoyed it after I had to stop riding. I'm doing stuff like this for long term health not to destroy myself, and I'd been taking it easy lately as well. i.e. most stuff in 10 rep range for a few sets (so not super heavy), working up slowly, taking my time, etc etc etc.
Just bad luck this time.

Sucks.

M_S

Senior undergrad

ridethecliche

Ew.

M_S

Yeah at least I get to write about interesting stuff. To some people anyways.

esammuli

Day three of my rest week. There are times when lethargy and laziness are an important training tool.

Ygduf

Back from vacation/6 days off the bike. First ride back 30 miles 1:45, 3k climbed. I cut the ride short to go home and run a little bit because the bike felt too hard. I'm worried.

jwible

After an annoying con call hopped on the bike and rode hard.

Ended up doing a 1:28 lunch ride at a IF of .983. Hmmm. Time to up the FTP.

My bars came loose half way through and ended up really loose in the end. The bolts took two full turns before resistance when I got home. Yikes.

ridethecliche

It's november.

Calm. The. Eff. Down.

JohnKScott

Look at this bad boy...

Entire workout (104 watts):
Duration: 30:08
Work: 188 kJ
TSS: 10.7 (intensity factor 0.465)
Norm Power: 105
VI: 1.01
Pw:HR: 2.04%
Pa:HR: -1.01%
Distance: 9.266 mi
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: -0.0 % (-7 ft)
Min Max Avg
Power: 0 205 104 watts
Heart Rate: 97 127 118 bpm
Cadence: 44 110 92 rpm
Speed: 0 26.7 18.5 mph
Pace 2:15 0:00 3:15 min/mi
Altitude: 667 674 669 ft
Crank Torque: 0 221 96 lb-in

PT said I could bump up to 30 min a day and then 15 min more a week after that as long as there was no pain. Also slowly increase the power. I feel like I could do more but I'm following directions and taking it easy as she goes. Rehab is going well. By next week I might actually be able to get some zone 2 time in.

Oh, I did crank it up to just over 200 w just for a few seconds without mashing to see what it felt like. Felt good.

echappist

you are the chill-the-eff-out guy for the 33. Now go secure the 33 some good grass so we can stay chill

mattm

Me too! Now I don't feel quite so lazy..

ridethecliche

I'm telling myself that as well. More for life than racing at this point of time.

Getting life back on track starts up in the noggin. I feel like I've been being good, but apparently I haven't. Time to start being 'gooder' now I guess.

Ygduf

Oh, I'm good. I just don't want to fall into a running trap.

I had a good 3-minute effort today that was only like 15 watts off. For being off the bike 6 days it was good.

ZeCanon

I've decided it's finally break time. Been cruising for the last month and a half or so, CTL leveled off between 75 and 80, just doing a bit of intensity so I could race some 'cross. Need to take two weeks pretty much off the bike to reset for next season. A few short rides because I have some stuff to test, but that's it. No "training," and if I don't feel like going out I'm not going to.

CTL's going to drop down to about 60. That's where I built it from last year, but I started Nov 1. This year I start Dec 1. Works perfectly for some changing goals.

mike868y

IIRC you're not racing collegiate next spring, so what races are you targeting?

ZeCanon

I'm taking one online class, because I want to, so I can race the regular collegiate season but not Nats. I'll likely do our home race and one or two others. Maybe more if we have a good group I can mentor a bit.

I don't know what races, I just know what time frames. It's 5-9 months out now anyway. The specific races will depend on work travel, most likely.

rkwaki

That's how I feel for most of the fall - if I don't feel like it I just couldn't be bothered