5 hrs. total (2.5 hrs mtb, 2.5 hrs urban hiking)
MTB:
Met the immortal Eric Doyne at
Bagged 2400’ vert, drilled it back home.
Then opted to walk to afternoon gig, 3 miles there, 3 miles back, aggressively, to get in some extra aerobic base work. About 300’ vert on way back after being on feet all night for work. Good challenge, particularly after the MTB ride in the am.
Training is where you find it.
Drill it.
WU: 5 min. Farmer’s carried 25 lbs. on one side, 15 lbs. on other side + pack w/kit
med ball circuit
(chest pass, lat pass on each side; 3 ex. Total, 5 reps per ex/side)
2 circuits of the following, 10 reps per ex/side:
PU BAR:
-pull up
-bodyweight rows
BW:
-mt climber (20 total, 10 per leg)
-burpees
-push-up (plyo)
PU BAR:
-hanging leg raise
-knee to elbow
-windshield wiper
BW:
-mt climber
-burpees
-T push-up
med ball circuit
med ball circuit
(chest pass, lat pass on each side; 3 ex. Total, 5 reps per ex/side)
+ xtra pull-ups for a total of 110 pull-ups, 110 push-ups.
Farmer’s carried 25 lbs. on one side, 15 lbs. on other side + pack home.
Walked an extra hour doing errands, etc.
Drill it. Even while walking ;)
2 hours (1 hr 10 min. bike, 50 min. walking)
Second day of on-bike intervals in two weeks (not counting cruising around the city, which requires high intensity intervals every time you have to take off from a stoplight, which inevitably turns out to be a dozen or more times per ride.)
Felt better than last week today and took the single speed road bike out to the Presidio for another fun session.
I targeted the same intensities on my on-bike intervals this week—roughly LT with VO2 max intensity at end of each interval—but mixed up the combination of standing/seated, flat/climbing, and the duration of the intervals.
If I were a professional cyclist, I’d spend a few weeks building from 6 minute to 12 minute LT intervals x 5 sets, but I’m not and I don’t have time to do that. Instead I’m focusing on building my anerobic energy system with these in order to boost both my anerobic and aerobic capacity as well as focusing on form and joint integrity—all important things for the circumstances I sometimes find myself in through my professional career (not being a pro bike racer).
Today’s protocol:
5 x 2 min standing climbing LT (strength, power emphasis) w/recovery lasting just the duration of the descent. Ideally, I would’ve kept these as 2:1 work/rest intervals but traffic and road surface issues/construction plates meant that the recovery intervals ended up being about 1.5 minutes. Every one of these hurt, bad and the steepest pitch of the climb was at the top of the stretch of road I’d selected. That meant they hurt the worst at the very end of each interval. My legs and lungs felt like they were going to explode, and being on a single speed meant I had no option but to pull on the bars until I thought I might tear them off the bike and sheer the head tube off. Just as I advised last week, I made a conscious effort to remind myself I was experiencing discomfort, not pain, and tried to relax my breathing and not add any discomfort than my body was generating on its own. Not an easy trick, but one that DOES get easier every time you practice it. So do.
5 x 3 min seated high cadence LT on flats (musc endur, pedaling technique, aero position emphasis): These felt good, much better than the climbing intervals, probably because while they required an intense LT level effort from heart/lungs, the legs weren’t as overly taxed by the low cadence pedaling required to muscle up the hill on the single speed. I was surprised by how well I was able to pace these and maintain intensity given that I’ve done zero flat ground LT intervals in about two months. So there’s some fitness there, good to know.
Rode home, then walked another 50 minutes on the hills around where I live in order to run errands, get food, etc.
TOTAL: 1 hr, 30 minutes.
Circuit training: 50 minutes:
WU:
5 min. walk w/40 lbs in pack, farmer’s carry 25 lbs + on way to WOD :30 burpees, :30 mt climbers
THEN:
20-1 PU/PU (110 push-ups, 110 pull-ups total)
THEN, 2 continuous circuits of following, 10 reps per exercise/side:
SL DL
Tuck jumps
Loaded SA row (w/40 lb pack)
TRX Ham
TRX Hip
Frt squat (w/25 lb med ball held overhead)
Loaded sa chest press (w/40 lb pack)
Loaded lat lunge (w/25 lb med ball held in zircher position)
Loaded xover lunge (w/25 lb med ball press at bottom of each lunge)
Farmer’s carried 25 lbs home, 5 min.
Later, 30 min. walk w/300 feet vert.
Don’t underestimate the power of walking. Safer than running, easy to do anywhere, great way to build your aerobic base with minimal tissue damage. The more you do it, the higher you’ll be able to take the intenisty in your HIIT.
Wherever you are, whatever your circumstances, get out there and Drill It.
50 minutes. Ouch.
Took class at
Drill it!
10-12-09 WOD
80 push-ups, 80 pull-ups in sets of 15/5 (do one set to start, then do another set after every 3 TRX exercises in the circuit below)
THEN: the following as continuous circuit 1 x, 20
TRX Core A and B
+
TRX Post squat
TRX SA Row
TRX SA Chest Press
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