Lack of Will

"The difference between a successful person and others is not a lack of strength but rather in a lack of will." -- Vince Lombardi

I really don't feel like working out today...

recovery week

Coach prescribes a recovery week for this week. just completed an olympic distance triathlon, and will be doing at least 2 laps at 24hrs of adrenaline next weekend. So this week is cycle commuting, but no cat 6 racing, light resistance, stretching, and perhaps 1 swim.

Nothing on friday, unless my mountain bike needs a tuneup ride. :-)

race like crazy on the weekend, then another recovery week or two.

Wicked brick

Stupid coach has me doing a brick workout after work today.  For anyone unfamiliar with a brick, it's a workout where you combine two aerobic workouts, one immediately following the other.  Typically, triathletes will combine swim then bike, or bike then run, to simulate race conditions. 

I did the latter, and I think this is the more typical workout.  Since I am combining it with the commute, the actual workout was 1 hr cycling, then 30 minutes run.  Also, still following stupid coaches advice, and making the bike an easy ride.  And seriously, my mantra was ' every ride does not have to be a hammer fest'. No cat 6 racers today, so it wasn't so hard.  I mainly use it to test fueling, rather than as an extended workout. 

To test fueling, you really only need to run about 20 minutes off the bike,as what you are testing is how you consumed and processed food on the bike.  If you under-fueled, you will bonk in the first 20 minutes.  I am guessing that you wil have some stomach distress soon in the run in the case of over-fueling.  Ok to be more specific, I was testing the lower edge of fueling,as I ate a banana before the ride, had only gatorade on the ride, and ate a gel at the start of the run.

And the verdict?  No bonking, good energy levels, tight and tired hamstrings, good speed, no stomach problems. Even a good mental state. 

Good work for a 4 workout day.

Recovery was a orange juice, apple juice combo, with a scoop of glutamine powder.  Followed by 20 minutes of sitting on ice packs to cool the hamstrings, then followed by a beer.  Or two.

What the stupid coach doesn't know won't hurt me, and will make me sleep like a log.

Resistance Work

First day of new session today, and found that I am the only one of the group who signed up. Thats OK, I don't mind the great rate I get for a personal trainer.

Todays workout:

- Step up + backwards lunge
- Back extension with a twist
- Squat + chest press
- straight arm plank on ball

- Eccentric hamstring with exploding pushup
- kneeling rear delt fly
- lying on back, legs up, arms out, swing legs (slow) side to side
- bench drop

- side dumbbell drop
- Superman, with opposite arm+leg

good intense workout! Thanks Kristaps

Bike Ride this morning.

Ok, I tried. I went slower. I took it easy. I stopped a couple of times to talk to people who were lost amongst the detours on the pathway. It took 59 minutes. On a day when I am pounding it, it takes 55.

felt good though....

resistance work

Weights today

First set
- Shoulder Press
- back extension with weight
- Roman chair PIKE
- Squat with Barbell

Second Set
- Rear Delt Fly
- Box Jump
- Chest Press on the ball
- AB roller

3rd set
- sortof a superman thing, where you lie on your stomach, arms spread wide, and then lift your foot over and across, touching the floor near your hand. Try to keep hands (and shoulders) near the floor
- same sort of thing, slying on your back
- side crunch.

Slow Cycling? What?

The stupid coach just makes shit up all the time.

Todays workout is 2 hours cycling, 1 hour running, 1 hour resistance.
That is some fine Makin' Shit Up right there.

And it gets better. I am supposed to allow extra time, so that I go at least 2 minutes per 5k slower than my usual pace. Commute is not a race he says. Oh course not I say, its a workout. Going slower, like thats gonna help anything.

The run will be easy anyway. Its only my second day back from running. No speed there.

I will give it a try. It really is making shit up though, just to be clear.