vivalasvegans Posted March 4, 2010 Author Share Posted March 4, 2010 I only rly use ibu for swelling, very occasionally. I really need to think about using ice more! I just hate the coldness of it so much. Tuesday:only had time for a hard sprint up to 213. Wednesday:commute30 mins stair stepper elliptical thing10 mins stationary >90 rpm10 more minutes on a broken one45 min spin video (lvl 10 intervals)cleans 10 x30,30,40,40,45power c/p 8x 45,50,50,60,603 circuit power c/p 8x50, wall balls 20x8, 20x? abductor, 20x? aductor (no rec time)calf press 3x20x444superset hanging leg lift 3x20 weighted hyperextension 3x20x25#standing med ball balance w/shoulder press 2x20x5# Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 4, 2010 Share Posted March 4, 2010 calf press 3x20x444 Wowza! Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 6, 2010 Author Share Posted March 6, 2010 nah not so wowza! thursday:regular thursday commute, then to e, then i was so hungry there i ate 3 tofurky sausages, some tofurkey, an orange, and some chocolate. i didn't feel so hot the next day. friday:super tired.after the stationary i couldn't manage the treadmill, i tried practicing double unders, i just couldn't pull it together. after the first round of weight i needed to eat a few cinnamons then i was more ok. commute65 min spin video (lv 10 endurance ~95 rpm)back/tris/obliques (5 rounds)standing med ball balance w/ overhead db press 3x20x5 hamstrings still doms good for fridays cadence: Link to comment Share on other sites More sharing options...
LocalBrada Posted March 7, 2010 Share Posted March 7, 2010 calf press 3x20x444 You GET IT woman!! I was so doing high rep high weight on calves with Lyric. Their leg press only went up to 12 plates so I knocked that out 4 sets of 25. Total love. Then just finally swapped over to single calves to put those heavy numbers I'm use too. Gotta get that stimulation. Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 7, 2010 Author Share Posted March 7, 2010 so that's how guys get stimulated in alaska, eh? seriously though, you're a beast! btw, my 444 was only with both legs, i still need to take it easy with my foot. saturday ride: flat 28.45 miles snappy, very fast, very easy (like your mama) had to stop once for a minute for my foot, which was getting fatigued... different from the hurt i usually feel... which means a couple things: it's healing and i'm pedaling closer to right. it does kinda ache today but no big deal rly food:coffee, banana, scoop of vega smoothieRIDE2 sm orange, 2 scoop protein, 1 tbs flax smoothieappleeggplant, potato, tomato, ~600 cal tofu and a builder bar2 luna bars2 apples Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 8, 2010 Author Share Posted March 8, 2010 sundayride (somewhere between 30-40 miles, i should map it later) a couple hills foot was mostly fine but got numb towards the end. the rest of my body wanted more, the foot did not. food:coffee, 1 scoop vega, banana smoothieRIDE2 scoop protein, 1 tbs flax, banana smoothie2 apples2 peices of chocolatebroccoli, carrots, 600 cal tofu, builder bar2 lunabars2 apples, a few walnuts Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 9, 2010 Author Share Posted March 9, 2010 mondayfelt like i needed to give my legs a little break commute45 min spin video (95-100 rpm, easy)25 min ellipticalchest/bis/abs (5 round)standing med ball balance w/ db curl 3x5x20,20,10,20 food:coffee/soylunabar, bagelgreen pepper, carrotsbagel, 2 scoop protein, apple2 pieces breadbuilder bartrail mix bar, coffee/soyWORKOUTcauliflower, celery, 2 veg burgers, apple, builder bar2 lunabars Link to comment Share on other sites More sharing options...
MaryStella Posted March 10, 2010 Share Posted March 10, 2010 how is the foot doing? sorry to hear it is still any issue. I just usually put the ice on over something thin and it helps a ton with the cold factor instead of applying it directly to skin. so if it is a foot i just have a light sock on. I personally think it works better then anti inflammatory meds but it is more of time consumer. Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 10, 2010 Author Share Posted March 10, 2010 My foot's getting back to normal. In retrospect, I think I did try to come back on it too fast. The effect of that isn't too bad, but I feel like I should be 100% back to where it was before the break, and I'm not. Hopefully there won't be a next time and I won't get a chance to test that theory. You're lucky you can handle ice like that! I wish I could! I have to get the room really warm, get a bunch of blankets and warm clothes... basically I'm a big baby. Tuesday:I was so tired. I considered going home to crash, but then i decided to go see some friends and just hit the gym for a little bit of time. I drank 2 cups of coffee and fell asleep. Then I drank another cup... no effect. We were joking he decaffed us. Then I was gonna go home after I stopped in to grab a quick bike part. The upgrade made me feel so energized I decided to hit the gym. Still pretty tired. I turned the intensity on the spin program up to the highest but either i'm just getting stronger or I've found sneaky ways to cheat out of working so hard, or the coffee kicked in. tried to keep it short but high intensity. i need a day off or a down day. commute25 minute spin (lvl 10 race)back/tris/obliques (4 rounds)standing med ball balance with overhead press 3x20x5 Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 10, 2010 Share Posted March 10, 2010 How does the spin program work at your gym? Is it just a program on the spin bike computer?Hope you are getting rested up! Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 11, 2010 Author Share Posted March 11, 2010 i think there are 3 different kinds of bikes there, one has videos, one measures cadence and watts, and one doesn't rly measure anything. the one with video is cool cuz it gives you visual cues and it plays music, which is kind of like what you hear on The Sims metal music station, pretty funny. I like the video one cuz it's less potential to get bored and the saddle is the most decent. I wish it measured watts though. The ones at my gym with watts have weird saddles and like sunday riding through the old english countryside with tea and flowers in your basket kind of position. I can't rly deal with it. Wednesdaystill so tired.commute (except drove the car home)35 min spin (lvl 10 race) felt more intense, laid on alot more resistancepower c/p 2x8x45, 3x8x604 or 5 circuits: power c/p 8x60, wallballs 20x8, calf press 20x444 power c/p 3x70superset hanging leg lift 2x20 weighted hyperextensions 2x20x25^i wanted to do more but i just did not have itthen i wanted to go for a ride outside cuz it was so nice out but it was late so i didnt Link to comment Share on other sites More sharing options...
John V Posted March 11, 2010 Share Posted March 11, 2010 weird saddles and like sunday riding through the old english countryside with tea and flowers in your basket kind of position. I can't rly deal with it.I always think of you like Mary Poppins when you journal bike riding. Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 13, 2010 Author Share Posted March 13, 2010 thanks guvna! i do like my spoonfuls of sugar. thursday:commute, everytime it starting raining hard i had to commute. friday:commute55 min spin video (~100 rpm med resistance)bis/chest/abs 4 rounds (37.5 crunch, 25 db flyes, 50 press, 20 overhand grip hurt at the end)standing med ball balance w curls 1x5x20 2x8x20 friday's awesome cadence song kept hitting repeat Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 14, 2010 Author Share Posted March 14, 2010 (edited) saturday:rest day, didnt get dressed till like 4:30 2 scoops protein, cocoa, ginger, 1 tbs flax smoothie2 scoops protein, cocoa, ginger, 1 tbs flax smoothiebroccoli, snow peas, poblano, 600 cal tofu, apple, popcorn2 apples sunday:~48 mile ride 100 cal oatmeal, coffee/soyRIDE << 1 gel2 scoop protein, orange, 1 tbs flax smoothie3 cups popcornprimal strip, piece of chocolate10 choc covered almondscauliflower, pepper, tomato, tofu, lunabar tbc Edited March 15, 2010 by vivalasvegans Link to comment Share on other sites More sharing options...
MaryStella Posted March 14, 2010 Share Posted March 14, 2010 maybe i just developed a tolerance to ice. i'm not sure but it seems like Im always icing something! Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 16, 2010 Author Share Posted March 16, 2010 that's because you're such a good athlete, mary. edit to sunday: forgot to mention the asthma attack i had Monday:a lot of loose energy to work off from my day. put it to very good use, even though i hadn't eaten for a good long time before i got to the gym. put a serious hurtin on that bike. commute55 min spin video (lvl 10 race) back/tris/abs (4 rounds)standing med ball balance w/ overhead db press 8x20, 2x5x20 Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 17, 2010 Author Share Posted March 17, 2010 tuesdaytook a spin class. it was ok, a lot of it didn't translate to the road but it was ok for a change. wasn't rly worn out after it, it kind of put me to sleep. commute45 minute spinchest/bi/pbliques (4 rounds)standing med ball balance w curls 2x5x20, 8x20 Link to comment Share on other sites More sharing options...
MaryStella Posted March 17, 2010 Share Posted March 17, 2010 good at getting hurt maybe! but thanks anyway! Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 18, 2010 Author Share Posted March 18, 2010 well not as good at that as you are at recovering! wednesday:skipped the hypers, lower back was wonky commute55 min spin video (lvl 10 intervals)warm ups: cleanspower c/p 8x45, 8x50, 4x8x603 rounds: power c/p 8x60, wall ball 20x8, calf press 20x474hanging leg lifts 3x20face pulls 3x20x10 Link to comment Share on other sites More sharing options...
MaryStella Posted March 18, 2010 Share Posted March 18, 2010 nice workout! Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 21, 2010 Author Share Posted March 21, 2010 yeah it felt pretty balanced. thursday:commute, then up to e's. ate vegan mac and cheese. first prepared meal i've had since like christmas. friday:commute, then doodled around slowly for about ten miles with a friend. caught a bad chill. Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 21, 2010 Author Share Posted March 21, 2010 saturday: time trial-woke up, drank coffee, packed, showered, embrocated, drove and ate oatmeal, got lost, waited, waited, waited more, warmed up, ate a gel, raced it was SO fun what i did right: stayed as aero as possible without bars, filtered pain pretty well, didn't bring liquid, didn't push training the day before, food was perfect, wore full finger gloves, went fast what i could do better next time: warm up more, dont embrocate at home before such a long drive, don't worry about saving energy for the final third at the halfway point, push harder the whole time... i do have it in me, maybe use different pedals, remember to bring asthma inhaler and use it, get faster out of the gate, improve power to weight ratio i can't wait for the next one. worked on abs/obliques for about 40 minutes later in the afternoon. food:coffee/soy100 cal oatmealgel and a mambaracelarabar and a mamba2 scoop protein, coffee, 1 tbs flax, 1 tbs cocoa smoothie2 scoop proteinspinach and red pepper, 2 veg burgers, builder bargo free barapple, orange Link to comment Share on other sites More sharing options...
MaryStella Posted March 21, 2010 Share Posted March 21, 2010 glad 2 hear the TT went well! Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 22, 2010 Author Share Posted March 22, 2010 thanks! sunday:i crashed at the gym. ate three caffeinated cliff blocks to bring me back, which kind of worked, but i still didn't get my complete focus back. it was way harder than usual to stand on that ball and press 8 pounds. 5 pounds too, but by the last set of it i felt ok. cold though. one of my lifting rounds used close underhand grip lat pulldowns @90, the most i could do was 15 at a time, i took it down to 70 after that which was fine, but it was my 5th round so i guess i'm not too worried about it. i hope i'm not losing strength. i need to get back in the pool. workout 135.5 mile ride, cold and wet (monkey hills) workout 2back/tris/abs (5 rounds)standing med ball balance w/ overhead press 10x8, 3x20x5 food:100 cal oatmeal, coffee/soyWORKOUT1 << gel, 1/2 larabar2 scoop protein, banana, 1 tbs flax smoothie + 1/2 larabar2 scoop protein, 1 tbs flaxhandful of mixed nuts, a little coffeeWORKOUT2 <<<3 cliff blocks, 2 scoops proteinred pepper, broccoli, 500 cal tofu2 lunabarsapple Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 22, 2010 Share Posted March 22, 2010 Yay on the TT! Link to comment Share on other sites More sharing options...
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