VelocipedeSalon WOD: Workout of the day

[David Tollefson]

After a 2 hour ride on the trainer (as every ride has been since a 2/8), I finally got my bar out and threw on a set of quarters and did a few moves. Sadly, after just a few back squats, I'm going to be sore as heck...

[MarkC]

65 min rollers with 3 x 10 min @ 100-105%

Bumped up the planks from immobile surface to physic ball. 3 x 1:00 to start and 2 x 1:00 mtn climbers.

Looking forward to >50 deg and dry this weekend.

[rec head]

Sheeeet I just looked up that bear complex. Screw that! I am still working on squat technique with little more than the bar. Many of my joints just don't like them... yet.

[David Tollefson]

It's the free weight version of yoga's sun salutation sequence. With a lot more pain.

[Matthew Strongin]

It's the free weight version of yoga's sun salutation sequence. With a lot more pain.

That's a good way of putting it. It's pretty much my favorite thing to do in the gym.

[Too Tall]

Dan John is the squat whisperer. I never "got it" and always had pain than I saw the light and it was Dan John. Not kidding. Everyone is anatomically different, there is no perfect 1 technique to rule them all. What D.J. instructs is to get your knees into a position that works for each unique individual. Most of all he advocates extended adaptation before using any sort of real weight. Pain free in DC.

THREE glorious hrs. outside at last.
Trainer miles do not prepare you for riding road. (ouch)

Sheeeet I just looked up that bear complex. Screw that! I am still working on squat technique with little more than the bar. Many of my joints just don't like them... yet.

[dogrange]

1 hour Zone 2, 1 hour doing what I think are "VO2 hill repeats", meaning that I ride up a 100 foot hill of around 15% grade 10 times as fast as I can with some rest minutes in there.

[teleguy57]

Knew I had shoulder issues, but trying the front squat in the bear complex showed that big time. Need to figure out how to get my arms/elbows forward to support the weight on my clavical vs in front of me on my hands. Cleans, back squat, deads all seem to have decent form.

10x 70# KB swings, 10 pushups, jump up like burpee, rest 20 secs. Rinse, repeat until lathered. Lathering doesn't take very long....

[rec head]

Dan John is the squat whisperer. I never "got it" and always had pain than I saw the light and it was Dan John. Not kidding. Everyone is anatomically different, there is no perfect 1 technique to rule them all. What D.J. instructs is to get your knees into a position that works for each unique individual. Most of all he advocates extended adaptation before using any sort of real weight. Pain free in DC.

THREE glorious hrs. outside at last.
Trainer miles do not prepare you for riding road. (ouch)

Thanks for that. I'm watching it now. My issue is that even after my knees are warmed up my left Achilles just doesn't like it. I have a hard time getting low so I am slowly working towards proper form. I can't really get my butt lower than my knees.

[Matthew Strongin]

Thanks for that. I'm watching it now. My issue is that even after my knees are warmed up my left Achilles just doesn't like it. I have a hard time getting low so I am slowly working towards proper form. I can't really get my butt lower than my knees.

You may want to try a small riser, like a book or thin plate, under each heel. It's a cheat, but it may allow you to get lower without sacrificing form until the ankle flexibility is there to let you get all the way down ATG.

[MarkC]

2:15 outside. Hill ride. Nice day.

Plus weights and core of course.

[Too Tall]

*Apologies for the chatter here*
Force your knees further apart with your elbows and your butt will drop below.
Twice a day soleus (muscle) myofacial release. Use "The Stick". Cyclists tend have wicked tight calves and suspect that's much of your issue.

Thanks for that. I'm watching it now. My issue is that even after my knees are warmed up my left Achilles just doesn't like it. I have a hard time getting low so I am slowly working towards proper form. I can't really get my butt lower than my knees.

[popandmod]

Josh,

Thanks for sharing the info on Dan John. What an intellect. I just downloaded Fat Loss happens on a Monday. The park bench vs bus bench mediphore is blowing my mind and might very well completely change how I think about training and racing.

[rec head]

weights for the arms
planks for the core
trainer road 20m FTP test for the legs - would have been better if it adjusted the resistance like it said it would and I didn't have to spin my ass off

[xjoex]

I do these sets to warm up before lifting that kick my ass:

30 Sit ups
20 Body weight squats
10 Burpees

x 5 sets.

They don't sound hard, but man they kick my ass.

-Joe

[Northern9]

1 easy hour on the trainer. Sinus infection has kept me out of the weight room and off the bike sines Monday.

[Too Tall]

2.5 hrs. in a cold rain.

Me happy

[dogrange]

45 mins Zone 1 on trainer. That's all I gots time for today.

[Burnette]

I did intervals on the rollers today. I wasn’t doing intervals to the best result by not doing a good enough recovery before hitting again. This new routine gives me more of a quality work out by giving me adequate recovery time in between all out efforts/sprints.
And it’s structured to where you must go the whole hour to finish all the sets.

Intervals- 10 sprints of 20 sec. each with 5 min recovery periods.
I did well the first five sprints.
Sixth sprint I bobbled some and could feel the burn by then.
Shortened recovery to four and a half minutes (I know! Couldn’t help it!) and riding just over twenty seconds on the last few sprints. Finished the hour and feel that I got a much better burn this time. I was faster during my recovery periods too.
sunday inside 1.jpgsunday insdie 2.jpg

[Burnette]

I have the body split into three grouping for workouts for weights and do intervals bays in between.
“Chest day” is chest, lats and triceps. “Leg day” is hams, quads and calves. “Shoulder day” is delts, traps and biceps. I do abs and back as warm-ups before all workouts.
Today was chest day. I just got back from the gym. Here is my work out of the day.

Back Extension machine- 3 sets for 30 reps, 30 sec. recovery between sets (70lbs, 60lbs, 50lbs)
Ab Crunch machine- 3 sets for 30 reps, 30 sec. recovery between sets (45lbs, 40lbs, 35lbs)
For chest warm up, Fly machine- 4 slow contraction reps for two sets with 50lbs weight

Chest
Flat Dumbell Bench Press- 3 sets with 40 sec. recovery between sets
Set 1- 6 reps 50lb dumbells, Set 2- 8 reps 40lb dumbells, Set 3- 10 reps 30lb dumbbells
Incline Bench Dumbell Fly- 3 sets with 40 sec. recovery between sets
Set 1- 6 reps 30lb dumbbells, Set 2- 8 reps 25lb dumbbells, Set 3- 10 reps 20lb dumbbells

Lats
Flat Bench Dumbell Pullover- 3 sets with 40 sec. recovery between sets
Set 1- 6 reps using one, 40lb dumbbell, Set 2- 8 reps 40lb dumbbell, Set 3- 10 reps 35lb dumbbell
Seated Pulley Lat Rows- 3 sets with 40 sec. recovery between sets
Set 1- 10 reps 70lbs, 20 reps 50lbs, 20 reps 40lbs

Tricpeps
Cable with rope pull downs (palms facing each other)- 3 sets with 30 sec. recovery between sets
Set 1- 8 reps 40lbs, 10 reps 30 lbs, 12 reps 20lbs
Cable with flat bar (palms facing down)- 3 sets with 30 sec. recovery between sets
Set 1- 8 reps 40lbs, Set 2- 10 reps 30lbs, Set 3- 12 reps

All of my gym workouts take no more than 35 to 45 minutes.