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Cycling: One Leg Exercise

Sunday, January 23, 2011

At this time of year I primarily train in the gym but I do mix in two bike trainer workouts per week. Yesterday I did an exercise that I don't particularly like but that's good for identifying week spots in one's pedal stroke and for developing hamstring and hip flexor strength.

Specifically, I warmed up for 10 minutes, unclipped one of my feet from the pedal, and spun the pedals as fast as I could for one minute. This sounds easy but it's hard! I then recovered with both feet on the pedals for 4 minutes and did the same with the other foot. I completed two more sets like this and then cooled down for 5 minutes for a total of 45 minutes on the trainer.

I do two variations on this exercise as well. First, I warm up, unclip one foot and spin at a normal cadence for two minutes, recover for three minutes and then repeat with the other leg. Repeat twice and cool down. This one is super-hard for me!

Second, I do the same thing as the first exercise but I set the tension to max on my bike trainer and push as hard as I can. This one's designed to build strength as well as a more fluid pedal stroke.

Well, I had a great workout today--lasted about two hours--and now I'm off to enjoy my day off tomorrow and do a bunch of nothing! It'll be good to let my body heal as it's been an intense week.

Hope you have a great evening!

  Member Comments About This Blog Post:

FUZZMARTIN 1/24/2011 7:39AM

    I've been dabbling in the one-leg exercises on the bike, too. It's definitely a workout. I'm going to have to try your routines.

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Lost another Pound

Saturday, January 22, 2011

Since March 2009 I've lost 30 pounds. I dropped that weight in a year, really, and then have been in a holding pattern right around the 212-15 range. But lately I've gotten super-motivated to lose some more weight and try to live in that 195-200 range. I decided that the way to get there is the same way I got here: adjust my lifestyle, one step at a time, and begin living as though I was already the 195-200 lb Charlie.

Well, it seems to be working. I was actually at about 216 or so when I started this new push and today I dropped another pound so that I'm down to 211. I've been steadily and slowly decreasing which is just the way I like it and I do think that if I keep up my current lifestyle I'll reach my goal by the end of May.

It sure feels good to be moving toward an even healthier me, and that's really more important than the particulars of my weight.

Hope you have a great day!

  Member Comments About This Blog Post:

DOUGLASMB 1/22/2011 1:51PM

    great post... and keep the rubber to the road brother

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Reached the Next Level of CP25K

Friday, January 21, 2011

I did it! I completed week 5 of the CP25K plan and tomorrow I begin week 6. Week 5 consisted of a warm-up, 5 minute jog, 3 minute walk, 5 minute jog, 3 minute walk, 5 minute jog and cool down. I added an extra minute in the middle to make it 5-6-5 for a total of 16 minutes of jogging. Week 6 is the same except that it add a couple of minutes to the middle jog: 5-8-5 with three minute walks in between for a total of 18 minutes of jogging.

I'm so excited, I just can't hide it, I'm about to lose control but I think I like it! I've never even liked jogging/running and now I feel bummed on my off days. Oh, I can just taste that 5K and it's already very sweet!

Have a great day!

  Member Comments About This Blog Post:

RUNNER4LIFE08 1/21/2011 4:00PM

    emoticon I love seeing other runner stories! What does the CP stand for in CP25K?

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RAVENLYNNE 1/21/2011 8:59AM

    Congratulations! It's great isn't it? I'm on week 3, going to finish it today, of that I can actually jog for 3 minutes straight.

You are awesome! emoticon emoticon

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Improving Flexibility

Thursday, January 20, 2011

I'm not exactly flexible. I can just hear my daughter laughing at this because she can bend in half without any problems and do the splits while standing! I can hardly bend in quarter but I'm trying to improve. I've been taking about 15 or 20 minutes after each major workout to stretch and improve flexibility. I'm just using a chart I found at my gym but I'm looking for ideas, do you have any?

The reason this matters to me is because I read an article recently that said flexibility, or lack thereof, effects power and speed on the bike, or any sport for that matter. I want to go faster on my bike this year and get the point.

Thanks in advance, have a great day!

  Member Comments About This Blog Post:

PICKANYNAME 1/20/2011 10:35AM

  I cannot stress how much YOGA has done for me!!!! I've been participating in a yoga class 3x/week since last February (also resumed running last May and just recently added routine cycling as opposed to it just being a seasonal thing). YOGA IS FABULOUS!!! Even if a formal class isn't something that you'd be interested in, buy a beginner's DVD (or one that provides many modifications) just to get yourself started. It takes a couple of months of regular practice; but, you will see an increase in strength, endurance, balance, AND FLEXIBILITY!!!!

My husband once viewed yoga as a "wussy" exercise. Then I challenged him to the "YOGA X" DVD from the P90X program .... despite my having the advantage because I've been doing it for a little while, LOL! Sadly, it proved to be too challenging because now he's not interested at all (WHY I ADVISE A BEGINNER'S DVD OR CLASS). But, on a more positive note, let's just say that he has a new found respect for the importance of developing, or maintaining, flexibility as we age.


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SPORTSMAN1973 1/20/2011 10:20AM

    good question. I am trying to get there myself. Good luck in the future. emoticon

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A Great Late Evening Workout

Wednesday, January 19, 2011

I don't really like working out in the evening but on Tuesdays, at least for the foreseeable future, I must. But last night I got to the gym about 7:00 and completed run two of CP25K week five and felt as good as if I'd worked out in the middle of the day (when I usually work out). Then I completed an upper body weight training circuit followed by another 30 minutes on the elliptical and a stretching routine, but honestly at the end I wasn't ready to quit.

It's amazing to me what a positive mental attitude can do for a person. Just last fall I still had that "I don't like the gym but it's good for me mindset" but I decided to change that. I told myself over and again, "I love the gym as much as being on my bike," and I'll be, soon enough I really did start enjoying the gym (nearly) to that level. Nothing compares with being on my bike but honestly the gym has become a close second.

I'm addicted to exercise. I just love it, and I'm so glad to have had such a great workout late in the evening. It felt kind of like ending a round of golf with a birdie--made me want to go back for more!

Anyway, thanks for reading, hope you have a great day!


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