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Summer Workouts!

post #1 of 80
6/3/12 at 4:50pm
Thread Starter 
Go June!

12 miles at dawn today (road running) - I'm in my taper phase & it felt fantastic! Motoring up & down!

Mid morning found me pacing some triathletes for ~6 miles w my daughter in a jog stroller. Tons of bikers / runners out today. Real nice to see!

I've got some mild edema in my left knee from a stumble on some slick ground last week, but nothing major!
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post #2 of 80
6/4/12 at 6:25am
Last week was my highest volume week of the season. 16.5 hours total, with 15 on the bike for 230 miles, my first century of the season, and 14,000 feet of climbing. The real issue is that I broke my carbon bike and have had to revert to my old Ti bike that doesn't fit me. In fa ct, it cause cramps in my right glute and calf. So, to stay on training schedule, I've been riding in a bit of discomfort.

My repaired bike should be back next week. Looking forward to that!

Mike
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post #3 of 80
6/4/12 at 9:00am

I wish I could still run.  Pushing 60, I bike occasionally and am doing a lot of activities with the Boy Scouts this summer.  This includes hiking and riding with the kids.  I am one of the dads helping kids in the troop achieve their cycling merit badge (including a nice 25 miler over the Golden Gate in a couple of weeks followed by a 50 miler north of Stockton), so this means I'll be doing something besides hitting golf balls.

 

Last season my knees began to hurt and the x-rays showed nothing wrong.  The doc suggested my skinny quads were getting much stronger than my hamstrings due to my using the Skier's Edge so much.  He suggested I modify my routine, which is actually a "non-routine,"  to exercise the hamstrings and the pain went away within a month!  Except for occasional back issues that seemingly occur once or twice a year, everything is good going into next season.

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post #4 of 80
6/4/12 at 9:07am

Big week last week - about 15+ hours on the bike with some intense interval days and lots of MTB hill climbing.  Put the Garmin away for most of the week - just wanted to get away from heart-rate, mileage and elevation counting - 

 

Tired today,, especially my arms from the rough DH sections on Saturday (4.5 hours riding time on MTB) and doing landscaping with rock in the backyard yesterday, plus a short 1.5 hr ride.  My friend, who rested over the weekend, wants to do a big MTB hill climb today with steep downhill sections -  A recovery road ride sounds better (whine)!  But rain is in the forecast.......


Edited by canadianskier - 6/4/12 at 9:55am
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post #5 of 80
6/4/12 at 9:14am
Quote:

 

Last season my knees began to hurt and the x-rays showed nothing wrong.  The doc suggested my skinny quads were getting much stronger than my hamstrings due to my using the Skier's Edge so much.  He suggested I modify my routine, which is actually a "non-routine,"  to exercise the hamstrings and the pain went away within a month!  Except for occasional back issues that seemingly occur once or twice a year, everything is good going into next season.

The imbalance you speak of is not-uncommon, had it myself.  There are a variety of exercises and stretches you can do to fix the problem, including exercising the hamstrings (like you mentioned) and glutes, as well as stretching/rolling areas like the IT band.  I don't believe in armchair physical therapy because there are way too many variables and I'm not a therapist, so if it persists, see a PT. Hope your knees stay healthy!


Edited by canadianskier - 6/4/12 at 9:56am
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post #6 of 80
6/4/12 at 1:04pm
Quote:

Tired today,, especially my arms from the rough DH sections on Saturday (4.5 hours riding time on MTB) and doing landscaping with rock in the backyard yesterday, plus a short 1.5 hr ride.  My friend, who rested over the weekend, wants to do a big MTB hill climb today with steep downhill sections -  A recovery road ride sounds better (whine)!  But rain is in the forecast.......

 

The two hours of MTB today was not as bad as I predicted.  Didn't push it too much on the climbs, but didn't feel tired (once I got out) with a reasonable pace.  DH sections and drops were fun!  

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post #7 of 80
6/6/12 at 3:02am
Thread Starter 
Several medicine ball & kettlebell sessions since last check in. Ran a paced 7 miles last night on the Treadmill @ 10pm.

Those are the most challenging workouts from a motivation point.....
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post #8 of 80
6/6/12 at 11:08am
Quote:
Originally Posted by iriponsnow View Post

Several medicine ball & kettlebell sessions since last check in. Ran a paced 7 miles last night on the Treadmill @ 10pm.
Those are the most challenging workouts from a motivation point.....

we did a med ball, kb WOD yesterday 

12 min AMRAP

75 wall ball 20# ball 10' target

50 kbs@1 1/2 pood

25 lateral box jumps@20"

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post #9 of 80
6/7/12 at 1:59pm

Gym yesterday - first time in about three months so took it very easy.  Noticed that my hamstrings are very tight when doing forward and lateral lunges, otherwise nice to be  back in a gym. 

 

Rode Highwood pass this morning.  Good 700+ meter climb, but we were way under-dressed for the 2 degree (C) at the pass with a 25 kph wind.  Both my friend and I got a bit hypothermic on the downhill and decided to forgo the additional planned ride.  It took about an hour to get warm.  Summer (almost) in Canadian Rockies smile.gif.

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post #10 of 80
6/7/12 at 6:55pm
Thread Starter 
Quote:
Originally Posted by loboskis View Post

we did a med ball, kb WOD yesterday 
12 min AMRAP
75 wall ball 20# ball 10' target
50 [URL=mailto:kbs@1]kbs@1[/URL] 1/2 pood
25 lateral box jumps@20"

Sweetness....

What is AMRAP?

I'm in my taper. Core/kettlebell/rest @ 30"-20"-7" to point of mush fatigue
I have a noon fun run on the plans for tommorow.smile.gif
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post #11 of 80
6/8/12 at 3:16am
Quote:
Originally Posted by iriponsnow View Post


Sweetness....
What is AMRAP?
I'm in my taper. Core/kettlebell/rest @ 30"-20"-7" to point of mush fatigue
I have a noon fun run on the plans for tommorow.smile.gif

as many rounds as possible.

we had only 2 people that got thru 2 full rounds(with full ROM)

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post #12 of 80
6/8/12 at 3:19am

Today

12 min to establish 1 RM Thruster

WOD

10-8-6-4-2-

Thruster 115/75

C2B pull up

 

rest 5min

3x15banded kbs

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post #13 of 80
6/8/12 at 3:27pm

Plan is to do two long rides this weekend, but there are weather warnings for thunderstorms and up to 100mm (3.9 inches) of rain by Sunday.  Last week we had about 80mm of rain -- lots of erosion and the mtb trails are full of mud.   Frustrating 

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post #14 of 80
6/9/12 at 8:49am

woke up to snow and 1 degree temp - about 1 inch on grass in back yard (valley bottom --- so there is probably more with much additional elevation) and the streets are starting to turn white - guess it's the wind trainer todayrolleyes.gif  Looks like Sunshine village got a dump based on the webcam. 

 

IMG00035-20120609-0952.jpg


Edited by canadianskier - 6/9/12 at 8:59am
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post #15 of 80
6/9/12 at 2:14pm

Dirtbike trailride and then an hour on the trampoline.  The tramp is actually another good example of what the Austrians and others were looking at when they realized that good aerobic power is one of the key underpinnings of ski racing performance.  I'm not good gymnastically, but can do flips when I'm not too tired.  When I get tired, no flips are happening.  By relaxing between jumps, and taking the odd rest jump, I can keep my pulse down and still get flips here and there for minutes in a row.  People with better technique can do this for quite some time.  And, doing this is a very good aerobic workout.  As Neumayr and friends said in answering a criticism of their earlier study of the Austrians, "good aerobic power is the ... basis in alpine sking on which any further abilities...should be built."  Of course, in the same comment they defined ski racing as taking between 45 seconds and 2.5 minutes, which is in the real world correct and uncontroversial, but elsewhere?  Hmmm.  Neumayr and fellow euro-bro's point was in part that the fitter you are, the less you redline, and the more your technique and other athletic attributes can come to the fore.  Try working up to max heartrate first, and then either going for a technical MTB line or, in winter, skiing some gates, and compare results to when you're not redlined and maybe can even still hold a conversation.

 

Several trips for the next week, so a little tennis and some swimming and, as much as it sucks, probably some jumprope and maybe a trailrun.  Roller ski and SUP paddle tomorrow.

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post #16 of 80
6/9/12 at 3:29pm

trampoline will kick your ass!  Good stuff if worked in to the training correctly.

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post #17 of 80
6/9/12 at 3:58pm
Quote:
Originally Posted by Paul Jones View Post

trampoline will kick your ass!  Good stuff if worked in to the training correctly.

Probably didn't work into the rest of the week in a good way in conditioning terms, but was fun, and also a good way to work on spins, etc. during the summer.  So, technique-wise it's also good in terms of air awareness. 

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post #18 of 80
6/9/12 at 5:50pm

 a trainer put me on the bolo balancing board, and a naturopath helped me to clear out inflammatory foods from my diet.  egg yolks, sadly have to go before ski season, 6 weeks on a clean diet with no yolks and doing the balance board daily made a big difference to my knees and strengthened the surrounding ligaments.  Lost a bunch of weight this year, that helped too, with Dr. Gundry's book. Seems keeping out inflammatory foods and getting good coaching is the key to help us ski as long as its fun.

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post #19 of 80
6/9/12 at 5:54pm
Thread Starter 
Have had a good series of runs & training others. I picked up some new athletes this week & have been going strong. That was until I pivoted on my foot while in the kitchen of all places. Am nearly up able to put any wt on the outside of foot & fear I may have fractured in Jones fashion.....

My orthopeadist has been über helpful & I have some diagnostics upcoming.
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post #20 of 80
6/9/12 at 6:11pm
Quote:
Originally Posted by winni View Post

 a trainer put me on the bolo balancing board, and a naturopath helped me to clear out inflammatory foods from my diet.  egg yolks, sadly have to go before ski season, 6 weeks on a clean diet with no yolks and doing the balance board daily made a big difference to my knees and strengthened the surrounding ligaments.  Lost a bunch of weight this year, that helped too, with Dr. Gundry's book. Seems keeping out inflammatory foods and getting good coaching is the key to help us ski as long as its fun.

why no yolks?

as long as you are not eating grains , dairy,&sugar&your meats are grass fed/free ranging your good to go.

It looks like Dr.Gundy just re packaged the Paleo diet.(sort of)

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post #21 of 80
6/9/12 at 6:46pm
Quote:
Originally Posted by iriponsnow View Post

Have had a good series of runs & training others. I picked up some new athletes this week & have been going strong. That was until I pivoted on my foot while in the kitchen of all places. Am nearly up able to put any wt on the outside of foot & fear I may have fractured in Jones fashion.....
My orthopeadist has been über helpful & I have some diagnostics upcoming.

http://www.mobilitywod.com/2011/03/episode-204365-donnie-thompson-strongest-powerlifter-ever-cares-about-your-swelling.html

don't know if this will help,sounds pretty bad

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post #22 of 80
6/11/12 at 5:05pm
Thread Starter 
& we'll be transitioning to biking after this weekend's race. Saw the Orthopods today- cuboid fx.

mad.gif
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post #23 of 80
6/11/12 at 5:33pm
Quote:
Originally Posted by iriponsnow View Post

& we'll be transitioning to biking after this weekend's race. Saw the Orthopods today- cuboid fx.
mad.gif

 

Sorry to hear that.

How long for recovery?

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post #24 of 80
6/11/12 at 6:58pm
Quote:
Originally Posted by iriponsnow View Post

& we'll be transitioning to biking after this weekend's race. Saw the Orthopods today- cuboid fx.
mad.gif


Bummer!  Have to stay out of kitchens in the future.

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post #25 of 80
6/12/12 at 7:07pm
Thread Starter 
I had some great therapy over the last couple days & w some mobilization followed up w taping I decided to run my tune up race. Tonight was the first in a series of trail races over the summer. Last summer I won the series & it has been a goal to repeat.

The race started slow in pouring rain & despite not wanting to lead from the start, I went out steady. At ~ 1km in, there was a surge of racers on my heels & I was fearful of locking feet & having to run someone else's strides, plus it was a near downpour & the trail was slick. I strides out & went ~ 80%, but stayed steady. I kept hearing different footsteps & every switchback had a different color shirt behind. I turned up my iPod & focused on launching the rollers & hills w my arms.

@ 4km I was solo & felt near death. There was no one behind & I was free from the pack, but dying. I dialed it back a notch & coasted to a win. It was one of the toughest runs. 3 hrs later, I am still winded.

@ the finish I tore of my shoes & landed on the grass to cheer others.

Feeling good my strategy of mob/strapping foot & attacking Mt Washington in a few days!

http://t.co/wnTrlJxJ
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post #26 of 80
6/14/12 at 3:28pm
Great result! And injured as well! You're an animal, no ones going to touch you!

Mike
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post #27 of 80
6/19/12 at 4:41pm

I'm still progressing on bike training and now have 41 days until I do the 4 day solo TransRockies.  This Sunday I was feeling good after 4.5 hours fast paced mountain biking and had good energy left at the end.   Took a rest day yesterday and did over under intervals today for about an hour and a half including cool-down and warm-up.  The over unders today were ten sets of 1 minute 95 - 100 % perceived effort climb, 1.5 minutes 75%, 1 minute 95 to 100%, 1 minute 75%, then roll down the hill and repeat.  Happy that I recovered well between sets, but my speed fell off in the last  set.   Tomorrow is a relaxed MTB ride and some gym time and Thursday will be 2.5 hours road with some fartleks.  Hope get in a 130 to 160k road ride in on Saturday - if the weather cooperates and a long MTB ride on Sunday.

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post #28 of 80
6/20/12 at 1:15pm

Skateparks (basically being a scared skatepark tourist) and some steep hikes over the last few days.

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post #29 of 80
6/27/12 at 12:52pm

More steep hikes, skating of the skateboard variety, trampoline and pumptrack. 

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post #30 of 80
6/27/12 at 3:30pm

My weekend training rides didn't go so well.  I'm now in my last week of training before my 2 week taper.  Saturday, I attempted a century in Wyoming.  It was in the 90's with 50 miles of 15-20 mph headwinds.  The return, downhill and with a tail wind, was interrupted by a mechanical that resulted in my first ever SAG on a century.  At mile 84.  When I was cruising at 30+ mph.  bummer.

 

Sunday, I was supposed to ride 5.5-7 hours.  I started working on the bikes at 6:30 AM and didn't finish until 9:30.  By that time, it was 95 degrees.  I drove to the bottom of LH canyon to be a bit closer to the high country.  The bike was skipping incessantly, and I was in a foul enough mood that that did it for me.  So, I headed to the bike store to fix the problem (which they did not) and returned home to spend the day with my spouse.  I enjoyed that.

 

I still don't have my bike back, and this weekend is my last weekend of big training rides.  I have 5.5-7 hour rides both Saturday and Sunday.  Given that it is forecast to be in the 90's down here, I'm thinking of heading to Idaho Springs and riding Loveland Pass both ways on one of the days.  If I could get my wife to join me, I'd probably just ride to Avon on Saturday and return on Sunday. Instead, I'll probably ride Boulder to Ward/Nederland/Ward and return on Sunday.  That should give 6k+ of climbing to compliment the 8k on Saturday.  I expect to be pretty trashed Monday.

 

And maybe I'll get my bike back sometime before the Double Triple.

 

Mike

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