PJ & Marcus commit to getting in shape for 2009/2010

I highly recommend CrossFit (as do the others in the CrossFitters thread in the injury/rehab/training forum).

It seems like some people are spending many hours doing long slow distance biking/running. It's not necessary (and the mileage is hard on your joints if you don't have efficient running technique). With CF you can go 3-4 times a week, 60-90min (depending how long you like to warm-up and cool-down/stretch) and be in very good shape.

Otherwise, do a strength program (Starting Strength is the best for novices) that is based around frequent heavy back squats. Getting stronger will reduce your chance of injury, especially if you squat properly and heavy you will have a much more stable knee joint (for those prone to knee issues).

Hi everyone,

I'm marking a one year anniversary of improving my fitness and this should  be a good place to post it.

One year ago I returned to cycling with the purchase of a new bike for commuting. I enjoyed bikes when I was in my teens, but had probably ridden less than 100 miles in the last 35 years. I’m down about 35 lbs. More important, I'm more fit and am enjoying a more active lifestyle.

During the last year I’ve ridden more than 3000 miles, I'll have ridden 500 miles in April plus expect to ride another 500 in May. 

I'm not sure I'll ever hit my goal of 180 lbs. I was over 240 at the beginning on 2008 and I'm now under 215. The next 35 pounds will be difficult and I have yet to do what I need to do to reach that goal.

The improvement so far had really helped the skiing I enjoyed this winter. With 30 lbs less to carry and a functional cardiovascular system, I could (almost) keep up with MDF and Bumpfreaq at JH  .

I did my first unsupported (near) century bicycle ride on Friday by completing 94 miles solo. It went well enough that I'll ride that distance two or three times a month from this point forward.

I really enjoy the avid cyclists and people in the industry, the focus on fitness and fun fulfills an important part of my soul.

I'm not sure I'll ever reach all my goals, the reward is in the journey.

Michael 

Congratulations Michael!  Good job, keep up the good work

Quote:

Originally Posted by Finndog 

Congratulations Michael!  Good job, keep up the good work

Thanks, Ron!

Wow! Congrats Michael :) And your bike is a great place to see the journey from :)

Congratulations Michael!  I had my 1 year anniversary of changing my life in April and it sure does feel good to have made it a lifestyle, doesn't it? 

I completed my first 10k since childhood yesterday run/walking the BolderBoulder.  The race went great and today I'm only feeling muscular soreness so I'm very happy.  Actually, I really haven't experienced much knee pain at all.  Heck I have more knee pain skiing on a regular basis than I do running. 

My first triathlon is 1 month from Thursday.  My training plan is 3x per week running, 2-3x per week swimming and 2x per week cycling.  I will stop adding running distance as my tri run is a 5k so now I get to work on adding volume and soon will start some speed work via interval training. 

Finally, I've taken off 7 of the 10 lbs I'd put back on over the winter so that's good. 

Thanks Coskigirl & Lovebug.

My only regret is that I should have done this sooner!

Michael

Quote:

Originally Posted by WILDCAT 

Thanks Coskigirl & Lovebug.

 

My only regret is that I should have done this sooner!

 

Michael

Ain't that the truth!  I think about what my life would be like if I'd done this stuff for years but I'm lucky enough that since I started at 31 I'll be able to say that I have one day. 

A mild concussion (non-workout-related) has kept me sidelined for a few days now but hoping to get back to the gym tomorrow.  Who knew painting was such a high-risk job?

Quote:

Originally Posted by SugarCube 

A mild concussion (non-workout-related) has kept me sidelined for a few days now but hoping to get back to the gym tomorrow.  Who knew painting was such a high-risk job?

 

My baby sister got a concussion painting two months ago...

She said she's wearing her ski helmet next time!

Quote:

Originally Posted by mmckimson 

Enough already from the young people...  Imagine how I feel at 55 trying to get back in the shape I was back when I was 31 nearly 25 years ago!!!

Imagine how I feel, I've never been in this kind of shape, ever in my adult life.  It's not as easy as you think, I battle every single day.   

BTW - my dad at 63 can kick my arse in about 20 minutes on a bike and only because of a broken hip (in a cycling accident) a few years ago can I beat him running now.  The only physical activity that I am safely better and faster than him at now is skiing. It only took me 31 years to get there.  I don't accept age as a valid excuse. 

550 cycling miles in May.

Some of you know I've been in training for the Bicycle Tour of Colorado.  In February, I hired a cycling coach to help me prepare.  At the time I started, I weighed 238 lbs.  In the ensuing time, I've trained at a level that I never dreamed of.  In May, I climbed over 51k vertical, and rode over 850 miles.  

Today, I weigh 214 lbs, and I've lost over 5 inches from my mid-section.  I'm a bit disappointed that I haven't lost more weight, but my coach tells me that it is much better for it to come off slow, as quick weight loss is likely to weaken your immune system, which doesn't sound too good given the amount of training I'm currently doing.  I've got two more killer weeks of training (couple of hours during the week, 3-4 hour ride on Friday, and back to back centuries on the weekends), then a taper during the week, and the tour starts in three weeks. I'm not sure I will be able to complete all the climbs on the tour, but am sure I can ride the distance.

For those of you who are wondering if it is worth it to hire a coach, all I can say is that there is absolutely no way I would be as prepared as I am if I hadn't.  I personally think it has been worth it.  While long sustained climbs above 7% still kick my butt, I'm able to climb 4-5k over 20-30 miles -- just not sure I can do it 6 days in a row.  I'm now wondering what the next challenge is going to be so that I can continue.  I do think my skiing should be substantially improved by my improved strength and agility, not to mention the lesser weight!

Mike

Quote:

Originally Posted by habacomike 

Some of you know I've been in training for the Bicycle Tour of Colorado.  In February, I hired a cycling coach to help me prepare.  At the time I started, I weighed 238 lbs.  In the ensuing time, I've trained at a level that I never dreamed of.  In May, I climbed over 51k vertical, and rode over 850 miles.  

 

Today, I weigh 214 lbs, and I've lost over 5 inches from my mid-section.  I'm a bit disappointed that I haven't lost more weight, but my coach tells me that it is much better for it to come off slow, as quick weight loss is likely to weaken your immune system, which doesn't sound too good given the amount of training I'm currently doing.  I've got two more killer weeks of training (couple of hours during the week, 3-4 hour ride on Friday, and back to back centuries on the weekends), then a taper during the week, and the tour starts in three weeks. I'm not sure I will be able to complete all the climbs on the tour, but am sure I can ride the distance.

 

For those of you who are wondering if it is worth it to hire a coach, all I can say is that there is absolutely no way I would be as prepared as I am if I hadn't.  I personally think it has been worth it.  While long sustained climbs above 7% still kick my butt, I'm able to climb 4-5k over 20-30 miles -- just not sure I can do it 6 days in a row.  I'm now wondering what the next challenge is going to be so that I can continue.  I do think my skiing should be substantially improved by my improved strength and agility, not to mention the lesser weight!

 

Mike

Sounds like your doing great.

If you want to kick things up & do it in less training time check this out.

http://www.crossfitendurance.com/

Mike your progress is inspiring to say the least.

I recall how much I accomplished when I hired a personal trainer after surgery.  It was a short stint with a trainer, but she got me on track and taught me a lot about what I needed to do to achieve my goal. 

Thanks Tricia, I appreciate the support.

Two and a half weeks to the tour.  Time to grind it out.

Mike

I saw a man on a road bike yesterday with one leg, no prostetic or anything, just one leg half peddling down a busy 2 lane road with no shoulder.  He was all decked out in racing gear, looked to be pretty serious about the sport. I was quite impressed with that level of fortitude.  If he can do it why not us folks?

A friend of the family two years older tham me died last month of a sudden and unexpected heart attack.  Zap and he was gone.  I've started to outgrow my clothes.  I'm not big, but don't want a little middle aged middle growth to become a need to buy all new clothes either.  I tried to get my 6 year old to try taking off the training wheels last weekend.  I will keep suggesting it so I will have a way to ride some.  I'm also looking to get back in to frisbee golf and other activities we can do together.  Baseball season just ended, that was somewhat of a workout twice a week.  I also have leg weights and dumbells out front I curl and press while we wait for the school bus in the mornings.  I'm trying to stay on my feet more while working too and eating less junk, but the guy on the bike yesterday kind of got my attention that I need to stay active. 

Quote:

Originally Posted by crgildart 

I saw a man on a road bike yesterday with one leg, no prostetic or anything, just one leg half peddling down a busy 2 lane road with no shoulder.  He was all decked out in racing gear, looked to be pretty serious about the sport. I was quite impressed with that level of fortitude.  If he can do it why not us folks?

OMG!!! I do one-legged drills when spinning on my trainer and they hurt!  I can't imagine doing it all the time.  I'm very impressed!

I logged my first sub 10 minute mile run today doing 3 miles in 28 minutes.  I'm beyond stoked! If I can do the running portion of my tri in 10 minute miles I'd be ecstatic (it's 3 weeks from Sunday). 

You go COSKiGirl! I enjoyed the story about your dad. Thanks fer sharing.

Quote:

Originally Posted by MarcusFire 

You go COSKiGirl! I enjoyed the story about your dad. Thanks fer sharing.

Ah, thanks!  My dad is a true inspiration to me.  While he's more modest now I'll post a couple of pictures to show what I'm chasing.  These are from last fall and he turned 63 this April.  The dude rocks, he's an animal.

Got my shiney new ankle brace for summer activities (DonJoy Velocity ES). Ive been having trouble with my bad ankle since ski season ended and I've been out of my supportive boots. Now i gotta get it a little scuffed up and dirty - we are going down to shennandoah with friends this weekend. It will be my first time back in boots since the ankle injury last fall. So I'm pretty excited ... Ive been cleared for long miles running, trail running and serious hiking again! Time to get our yearly trips to the whites scheduled!!

Hows the ankle brace working out? 

Quote:

Originally Posted by lovebug 

Got my shiney new ankle brace for summer activities (DonJoy Velocity ES). Ive been having trouble with my bad ankle since ski season ended and I've been out of my supportive boots. Now i gotta get it a little scuffed up and dirty - we are going down to shennandoah with friends this weekend. It will be my first time back in boots since the ankle injury last fall. So I'm pretty excited ... Ive been cleared for long miles running, trail running and serious hiking again! Time to get our yearly trips to the whites scheduled!!

Ragin, how's your shoulder healing?  Any luck getting back to boot camp?

I've been lazy of late, but only have gained a few pounds back. Just over 190 one....need to get off my ass and stop typing and get active.  

Legs are back to ~80% of where they were 6 years ago.  Now it's just to get the rest of this gut off.  

Shoulder pain is just about gone!!!!  Physical Therapy 3 times a week did the trick.  The down side is I have maybe 50% strength in the right arm/shoulder.  Slow w/ light weights, high reps are now the order.  I've been working lower body on regular basis along with some core exercises.  I'm still losing weight but at a snail's pace.  I've been allowed to go back off shore fishing, however, no anchor duty or lifting of heavy ice chests.
 

Even with this shoulder injury, I'm in better shape than I was last year at this time!  BTW, Trek, I took your advice on no  prescription drugs....a BIG THANK YA! 

Hey ragin, glad to hear the shoulder is rehab'ing and you have stuck with your program in spite of the injury!!!   Are you able to ride with that weak wing?  Been dodging rain drops on the bike and while hiking recently.  It looks like the weather pattern is changing though ...naturally, just in time for me to leave for a trip east.

What are those drugs Trek has that are better than prescription?

Comprex, how you getting the legs back in shape?  Skating, riding?  If the legs are back, I suspect you'll see results quick!!

Phil, summer trip to CO for some training??  Don't even have to get off that thing, just put it on a bike:)  Come on out and ride - road or trail, your pick!

You guys been following Habacomike's exploits?  He's been stealthy about sprinkling them all over different forums!  Way to go Mike!  Good luck on the Tour of Colorado this week!!!!     

 Phil, being the type of active person you are I'm sure its tough to get out there when the weather has been as crappy as it has been in your area.

I've had an awful time staying on track with my original plans to get out there because weather has been marginal at best.

This past week I've had better luck and am getting after it a whole lot more.

Rode mt bike today, walk 18 holes tomorrow and back on the bike Monday.

Changing my diet a little, too.

Quote:

Originally Posted by cgeib 

 

 

Phil, summer trip to CO for some training??  Don't even have to get off that thing, just put it on a bike:)  Come on out and ride - road or trail, your pick!

Phil, I think this sounds like a fantastic idea.  Come on, you know you wanna! 

I rode a great climbing ride today.  For me at least.   Around 2000 feet of climb in 30ish miles.  Lots of fun.  First triathlon is next Sunday.  I'm so excited!