Saturday, December 18, 2010
My wife has been on again off again with her exercise and nutrition regimen for years. Lately she's put on a few extra pounds, not too many but a few, and has been feeling sluggish, so I told her that I was going to get her a personal trainer for Christmas--ME!
Last night we had our first meeting and today we'll have our first workout. It was so much fun to coach someone I love based on the knowledge and discipline I've acquired from SP and other sources over the last couple of years. And it was a wonderful way for us to connect as well, so it's turning out to be a sort of two for one deal!
I'm having her start out by establishing some key disciplines and doing a simple, not too stressful, full body workout three times per week. After about five or six weeks, I'll have her do more intense and focused strength training combined with more intense and focused cardio. We both love cycling, and take a 5-day, 300-mile ride together to benefit MS research, so I'll be having her complete several cyclops trainer exercises with me until the spring breaks and we can hit the road together.
Whatever the details, it feels so good to be sharing what I've learned with the person I love most in the world. I'd love to hear any thoughts of advice or encouragement, so please feel free to respond!
Make it a great day!
Friday, December 17, 2010
I've been into gym season for about 4-5 weeks now and to this point my core has been rather sore after each visit. Yesterday I bumped up the core portion of my workout, nearly doubling what I normally do, and yet I'm hardly sore at all this morning! Wow, it feels so good to be making progress this soon because core strength is crucial to my cycling goals for next year. I'm so tempted to push a lot harder now but I know that the best thing to do is stay the course with my plan and trust the process.
Had any small victories lately? I'd love to hear about them.
Thursday, December 16, 2010
I have known of side planks for a long time but I never tried one until last night. Ouch! I quickly discovered that my left obliques are stronger than my right, and that side planks are hard--ouch! But as hard as they are I can see that they'll produce great results so I'm going to add them to my workouts. I'll start with 15 or 30 seconds and try to work up to 2 minutes by the end of the gym season, which is March 31 for me.
Tried them? Love them? Hate them?
Have a great day!
Wednesday, December 15, 2010
Last year I learned to do planks (if you don't know what a plank is search on SP or google), and I found them to be rather painful. I could hardly hold one for 30 seconds, although I made it to 45 a time or two. This year one of my goals is to be able to hold a plank for 2 minutes and I'm glad to say that I was able to hold one for 1 minute, two weeks in a row!
Small victory, yes, but I celebrate them all! So, can you hold a plank for 1 minute? 2 minutes? 3 minutes? I'd love to hear your thoughts.
Tuesday, December 14, 2010
Over the last couple of years I've dropped 32 lbs, going from 242 to 210. I've put a few pounds back on over the last month or so not so much because of the holidays but because of a slight winter depression and corollary lack of discipline. But that's not a big deal to me, it happens every year and I take those pounds off without any problems.
But here's the deal: I really love cycling and want to focus on speed this year. In the recreational cycling world you have A, B, and C riders. "C riders" average 10-12 mph and generally ride with their families or have slow bikes or simply enjoy going for a ride without pushing the pace. "B riders" average 14-16 mph and enjoy pushing the pace but for a number of reasons end up averaging in this range by the end of a ride. "A riders" average 18-22 mph, or even more, and are certainly athletes.
Over the last couple of years I have been a B+ or A- rider, that is, I have averaged 17-18 mph throughout the year, with occasional forays into the 18+ range. I think my fastest ride over the last couple of years was 19.2 mph over 60 miles but I had a strong tail wind so that doesn't really count.
What this means is that on a given group ride I get stuck in no-man's land between the A riders and the B riders. I'm too fast for the latter and too slow for the former. Thus, my goal for this year is to catch the back of the A pack, but that's easier said than done--believe me!
In order to accomplish this goal I will have to get my weight down between 190-200, and this won't be easy for me. I have established a healthy diet that I enjoy very much, but in order to lose another 10-20 lbs I'll have to cut my cals back even more and be very disciplined. This also is easier said than done which leads to the point of this blog entry--I must dig deep to reach my cycling goal for 2011 and catch those fast riders!
I know that I can do this; I'm just not sure if I have the resolve. Any thoughts?
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