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friday:

commute

24.34 mile ride, downhill with a tailwind the whole loop

trackstanded (trackstood?) for a tiny bit for the first time since that day, it was a good thing because i was doing it in front of someone important and falling would have been mortifying

 

food is not so hot, mostly carbs, i'm going to try to slam a lot of protein this weekend to get in the habit. i need to rethink my food plan for the work week.

 

possible solutions:

1. slam protein as soon as i get up before i get a chance to think about it

2. fill my shake cup with protein instead of miso and ginger, and figure out a way to take miso and ginger to work, maybe in a baggie, that's not too good to do though

3. don't let myself eat any fruit or carbs until i hit the protein. this is difficult because i want carbs after my commute since i commute on an empty stomach

4. start throwing a boca burger in my lunch again.

5. force myself to drink a scoop or two of protein in the evening

6. or each day choose 2 options from the above list

7. or do all of the above every day

 

honestly the thought of upping protein seems really gross to me right now. i need to do something about that... i'm going to have to think about it this weekend. maybe i'll just naturally move away from fruit since it's going off season and i'm taking multivitamins super consistently again.

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yeah haven't been able to track stand again since then... i keep trying though...

 

monday:

commute

1 hour training ride

legs, upper body pt gym

 

food:

coffee/soy

2 lunabars

scoop of protein

plain sesame bagel, banana

plain sesame bagel, nectarine, green pepper

oat bar, coffee

WORKOUT

2 veg burgers, salad greens, tsp tahini

2 cups popcorn w/yeast, some pita chip crumbs, peach

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wednesday:

commute. planned on working out but the doc suggested i didnt after i got treated.

thursday:

commute, 1 hr trainer ride, chest/tris/abs 3 round hi reps low low lowweight, pretty much pt

 

after 2 days off i hit the road really strong and snappy. my quads were sore since monday night, the recovery time did me good.

 

bf 31.something

 

friday:

commute

1hrtrainer ride, 50mins>100 rpm prog res lvl 10

10 min tread walk 3.5

15 min bw treadwalk topped 2.5

4 rounds upper pt

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oh i have been super busy and not feeling so hot due to injuries and being sick...

 

monday:

commute

ditched the plan for the gym, went home to gear up for a ride, passed out on the couch till sundown. took a little ride to the gym, pt

tuesday:

double commute, sick

wednesday:

commute

60 min trainer ride lvl 10 int

legs 4 rounds

thursday:

double commute

friday:

commute

hike

drank 2 cups of coffee and passed out in the coffee shop

1 hour trainer ride, mostly chill

pt

 

diet has been mostly carbs. i need to deal with that.

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sunday:

50 miles. my friend calls it 60 because my tires were underinflated

monday:

commute

1 hour trainier ride lvl 10 int

upper body pt

tuesday:

commute

legs/abs (4 rounds)

1 hour spin class

wednesday:

commute

30 mile ride

not so much legs DOMS as I expected, prob because i spinned after instead of before

thursday:

commute, commute

friday:

big shot hill, 30 mile ride

upper body pt

form check w/ the man

 

still need to work on the protein thing a little more.

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saturday:

5 k run 27:20

upper body pt

sunday:

5 k run 27:12

upper body pt

running hurt much less sunday, with muscle endurance and cardiocascular i can mantain speed, but it hurts to go fast. i'm going to have to give it time, i suppose.

monday:

commute

23 mile ride, ran out of light

tuesday:

commute

legs

1 hour spin, pushed what seemed like a lot of wats but i'm nt sure i trust that computer's accuracy

tried to end it off with the should stability thing but i just couldn't hack it.

legs felt strong, weights went smooth.

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wednesday:

commute

30 mile ride. took a while because of tire failure

thursday:

14 hour day, commute, commute

friday:

commute

light endurance circuits

saturday:

30 mile ride

sunday:

40 mile ride

monday:

commute

upper body pt

1 hour trainer spin

 

had some epiphany about warm ups and performance. one goal for the next couple of weeks is to increase endurance in a way so that i can know where to play the edge of my warm up.

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well i just wish i could do more

 

tuesday:

commute, doctors, went home for an epic sleep

wednesday:

commute

legs, hard 1 hr trainer ride, more legs

quads doms in less than 12 hours, very different from last week

thursday:

commute

35 mile ride split in half

friday:

exhausted

commute

1 hour trainer ride, medium

upper body pt, identified a terrible problem area

 

it feels like i've been eating a lot this week and it hasn't really given me more energy. i know that my muscle:fat ratio is constanantly changing depending on how i can move, so that makes me think i can't depend on a consistent diet plan. i just have to eat to support whatever my body is doing at the moment. it's challenging/frustrating but i think i'm doing ok at it.

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