VelocipedeSalon WOD: Workout of the day

[dogrange]

The squat form is really coming back and I think I'm a month or so out from really hitting heavy weights again.

You're smart to take it as a slow ramp up. I hardly ever injure myself in the gym, but doing the "Northern9 75 pullup challenge" too many times (afer normally doing 20-30 2X/week) and ramping up my sets too fast yielded a nice shoulder twinge that I didn't have before. Note to self, don't increase your reps (in this case pullups for me) by 400% over 2 weeks and expect no issues. No big deal and I'm recovering, but a good reminder . . .

[Burnette]

I did my new to me interval routine today at around two o'clock pm. Didn't have time to post it until now. Long, steady efforts and recovery from those efforts
is what I needed, and this routine seems to replicate that pretty well.

The interval calls for five minutes in a hard enough gear (big gear front /smallest rear cog/9 speed Shimano)
that gets cadence down into the 60s for five minutes, then five minutes recovery spinning.
10 hard efforts, 10 recovery periods, five minutes each = 1 hour.

The long pulls were great for getting me to keep an even pace. See, my discipline is lacking here as it is in my riding, as in I push a bit harder than I should early due to the
good feeling (endorphin rush? HA!) and burn at too high a rate. On the hard pulls, my pace seems to ramp up when I feel the rythym of the stroke, it
feels more fluid to push than to settle into a grind. And as some of you know, after a hard pull, that gear four cogs up that pulled on your legs before is now super easy and
I therefore spin a bit faster and harder than probably what was intended for a recovery pace.

By the sixth hard pull, the efforts helped dull the enthusiasm and I concnetrated on my muscles and form on every stroke. I made the hour and could feel
the heaviness in my legs. I can still feel it a bit now. It's a good work out for me at this stage, I'll do this one again Thursday.

Tomorrow is shoulder/traps/bicpes.

[DOOFUS]

5 min tempo warm up
20 x :30 on, 2:00 off
Cool down

I call this a crit simulation -- the normalized power for the 50min of :30s ended up at 97%, about what would happen in a hard crit. The distribution of effort is a bit different, but this one hits me where I need it. Got no sprint, so I need to be able to repeat :30-:40 punches. A lot.

https://www.strava.com/activities/506471870#kudos

[Burnette]

Today was shoulder/traps/biceps day, always starting with abs and back.
I made gains in the standing overhead press and upright row. Last week, I used dumbbells and descended in weight each set.
This week I used straight bar where I could and ascended in weight.

Standing Straight bar overhead press- 3 sets, 12X10X8
Standing Dumbbell lateral raise- 3 sets, 12X10X8
Standing Straight bar upright row- 4 sets, 12X10x8X6
Dumbbell Trap shrugs- 3 sets, 12x10X8
Standing Straight bar curls- 3 sets, 12x10X8
Standing Dumbbell hammer curls- 3 sets low weight for reps 12X12X10

Tomorrow, back on the bike/rollers for the 5X5 for an hour intervals I did yesterday.

[dogrange]

1 hour Zone 2 on the trainer

5, 6, 7, 8 Pullups (recovering from overdoing it in "75 pullup challenge", plan to keep rehabbing shoulder and build back up to 75-100 reps over next 2 months or so)
3X12 side lunges
5 handstand pullups (half reps, warmup), 2X1 full handstand pushup
2X6 window washers

[MarkC]

Monday - rest day (did weights and core routines)

Tuesday - three sets 8 min each set 30 sec on / 30 sec off (not all out, just 110-115%)

Wed - Power test to set Spring training targets and set baseline. Decent result. Was a bit off due to allergies but hit numbers similar to last few seasons and on a different type of work load so far. Hoping to see a nice pop as I start to sharpen for race season. First TT is 5 weeks out and then weeks 8, 9, 10 are a three race block I'd like to do well in. My target block of races is July/August this season so things have time to develop.

Almost spring... Almost spring...

[DOOFUS]

yesterday:

90min @ 80%
10min easing it down


today:

1 hr recovery

[hmai18]

Last night:

15m warmup with a few accelerations and 1m at 120rpm
3m, 5m, 5m, 5m, 3m, vo2max on a nice dirt/gravel uphill
20m cooldown.

[Too Tall]

Took 4 days off weights.

Trainer - 40 min. 65%'ish and 20 mins. CP20

2 full sets Bear Complex

[Matthew Strongin]

Pull up bar and mirrors went up this week. Home gym is one strip of rubber flooring away from being done.

Yesterday
- 1:45 Z2 in perfect weather
- squats 4x10
- deads 4x10
- cleans 4x10
- pull ups 4x10
- core stuff

Today
- 30 minutes of Z1 to see if I got a new saddle in the right spot. The saddle shootout resumes.
- 30 minutes of left leg clutch drills. Stupid traffic.

[false_aesthetic]

Taipei Slam #1:
Bench 5x5
Medicine Ball Push-Ups 5x10
Incline 5x8
Pull-Up 25
Cable Push-Down 3x10
Cable Pull-Down 3x10

6 hours of walking the floor. (Friend with fitbit says we logged about 12k steps)
Recovery: Soup Dumplings + foot massage.

Taipei Slam #2:
Sprints.
Seated Curl/Overhead Press
Bosu Curl / Kickbacks
Single-leg Bosu Squats
21s / Dips

6 hours of walking the floor + meetings.

Recovery:
MosBurger + Airplane food.

[Chad]

Garage pain cave Tabata workout last night.

[MarkC]

2x20 85% Friday

2.5 hours on the road this morning. JRA. Cold but dry, had to get outside.

[Burnette]

Interval day was supposed to be Thursday, body said no. Friday, the little one wasn’t feeling good, so she spent the day with me.

After running errands today I got back to business and did my intervals of 5 minutes at a cadence in the 60s/ 5 minutes recovery for one hour (10X10).
I elevated the pace too high in the ninth set, settled down for the last set and just let it hurt as I held good form all the way through. When I got off the bike, I could feel it in my hip flexors and glutes.

Tells me I’ve got more work to do.

[DOOFUS]

race sim:

2hrs

2 x 20 @ 100%
1 set 30-30
1 dig at the end
1 "sprint"

https://www.strava.com/activities/509462764

[hmai18]

Just under 2h road race. On my 'cross bike. With a 40T 1x ring.

"I'm working on my spin"

[Chad]

Rode to Mom's, raked flower beds, laid mulch, pulled up patio pavers, attempted to cut out huge root with axe, it kicked my axe, rode home. Multiple beers, two UFC upsets. What a workout.

Still need to fight that effin root and replace pavers...

[defspace]

20min test on Saturday. ooof

I'm pretty sure the number was a factor of my mental weakness rather than physiology. In any case, I'll use it for a few weeks until my brain is back in the game.

[teleguy57]

20min test on Saturday. ooof

I'm pretty sure the number was a factor of my mental weakness rather than physiology. In any case, I'll use it for a few weeks until my brain is back in the game.

Glad I'm not the only one! Did the Sufferfest Rubber Glove test Thursday, and still thinking about whether I pushed as hard as I could have....

Also, technical question for the gurus here. Doing LTHR since I don't have a powermeter. The Sufferfest test has a warmup, then 20 minutes all out. They are recommending that the 20-min average HR is LTHR; I've seen other tests where you go hard for 30 min, but take the average HR for the final 20 minutes and calculate 95% of that as LTHR. So I'm not sure if with the test I did I should use the 20-min average as is, or reduce it by 5%. Obviously, there is a difference in calculating training zones....

[Chad]

Rode to Mom's, raked flower beds, laid mulch, pulled up patio pavers, attempted to cut out huge root with axe, it kicked my axe, rode home. Multiple beers, two UFC upsets. What a workout.

Still need to fight that effin root and replace pavers...

Not sure if it was the axe and the root or carrying 40 or so large mulch bags, but I have something going on between my shoulder blades that is killing me. Feels like I'm getting punched each time I cough. That root has not heard the last of me. This weekends workout will be another ride to moms with axe and brick paver work, even if it kills me.