Friday, April 09, 2010
in a word - disappointing.
In two words... very disappointing. HAHAHA.
So - I hear that apparently the cycle VO2 max can be around 15% LOWER than a true reading that you'd get from testing on a treadmill running, but even with that adjustment that puts me in the lower end of the "good" category (34.2) I was able to find on a particular website. As is, I'm considered "fair" (29.7 ml/kg/m). Another website just simply shows a range of 33-42 for my age bracket in "non-athletes" BUT!
I DO KNOW, I could have done more had my legs not just given out on me - my quads were like - what the crap. I haven't been on a bike in .... probably a year? Well for more than 5 min or so at least - and definitely not testing my muscles in any way. I think I hopped on one for 5 minutes not too long ago just for the heck of it.
But it was still an interesting experience and I'll tell you how it went!
So obviously we were using spin bikes for our test - there was an arm hooked up to a machine and a big tube running from the machine to the end of the arm and at the end of the tube there were some valves and a mouthpiece, apparently like a snorkel mouthpiece but I've never snorkeled so there's that.
They adjusted the arm so that I was able to comfortably have the mouthpiece in my mouth while in riding position, and of course adjusted the bike to appropriate heights for me. Then he asked me to adjust the bike so that it felt like about a 3/10 resistance for me. OH and of course - the NOSECLIP - you wear a clip so all of your air is going through the measurement valves. Then I started going.
Every 2 min, they would take an RPE on a scale of 6-20 (interesting scale - 6 being doing nothing at all, then veryvery light, very light, light, hard, very hard, very very hard, maximum effort) Annnyyywayyyy... They'd gesture at the scale on a sheet of paper until I gave the thumbs up for which was right. For the first half of the test at least they were like, numbers look great, your breathing is barely even above normal resting, etc - I think in this case, looking at my info and googling acronyms, they were looking at my RER or Respiratory exchange rate. Apparently .8 is at rest and 1.1 is a secondary stopping point indicator for the VO2 max test. I was at .87 when my HR was in the 140's about 4 min in.
But I had to stop at like... HR 184, and I know (as you all well know from my recent HR escapades) that I am able to sustain my HR longer at that range than I did in this test (which lasted all of 11 min) but my legs just couldn't keep going. It was such a bummer because the rest of me felt I had more to give but the lower part of my quads, by my knees, were just on FIRE. :P
Also I kinda heard them talking about how they should have been using a new filter? I really don't know if that affected the accuracy of the test or if I was overhearing something completely irrelevant. :) HAHAHA. I didn't ask cause a) I was in the middle of my test and couldn't talk, and b) eh. whatever.
The test was free and what I really hoped to gain I didn't. I wanted to see where my MHR was at my VO2 max, but I KNOW that 184 is not my MHR so I get the feeling my VO2 max reading was off as well. *shrug* I also never run on a treadmill (vs biking), but at least that effect is more of a total cardio working craziness than a muscle fatigue and that I think would have made me feel like I was getting a true-er reading for myself.
IF I could still get the hookup for getting a free reading, I'd love to do it again after building up my stamina on a spin bike again OR doing the test on a treadmill. Not sure how much this kind of thing generally costs when you're not getting it free from a grad student in a lab out of the generosity of his scientific heart. :) (from a quick look maybe around $100 at the cheap end?) So I'm glad I took the opportunity when I had it.
It's just soooo disappointing to see such a low/mediocre number when I know that I am capable of so MUCH aerobically and knowing that I very recently would run regularly at a high percentage of my MHR, no matter what number that specifically turns out to be, an average of 180's is a pretty high percentage...... I just expected better results. :P
Also I accidentally saw my weight after the test cause it's on the printout of my details even though the guy who weighed me totally agreed not to tell and didn't and all that it was kind of unavoidable. It wasn't too bad! Considering I was wearing my shoes and had woken up to eat a smallllll breakfast before going. haha. Just gotta stay on the right course the rest of the month.
OH and also - that mouthpiece thing was strange to keep in the whole time -- you couldn't really swallow because the noseclip made that pop your ears so that felt totally bogus, so spit just collected everywhere and your mouth gets really dry.
Thursday, April 08, 2010
Well I was getting amped for my row this morning but my DH was up when I was supposed to get up and he was like -- I don't think you're going to be rowing. I was like, why?
It was thundering and lightning. Soooo the row was cancelled and I took the opportunity to take a complete rest day -- I can do my NROL4W workout on Saturday and still have 2 days before I do workout A on the final week of Stage 2 (woot) and tomorrow I'll be VO2 maxing and rowing, and that's my normal off day... so it just made sense.
I DID our taxes on Sunday ... but then I realized I added a credit we didn't actually get, and I hadn't submitted anything yet, so this morning after sleeping, eating and relaxing with some America's Next Top Model, I efiled our fed and did the fillable/calculations forms for the state. I forgot to sign it though so we have to wait to mail that till tomorrow, but at least it's DONE! :D WOOHOO!
So stay tuned for tomorrow's VO2 max and rowing reports! :)
Wednesday, April 07, 2010
So this morning I was Dana the turtle and tonight I was Dana the hare! :D WOOHOO!
We did a brief warmup - pick, reverse pick, the end haha - followed by about 30 strokes paddle pressure, into a pressure piece doing 10 paddle/10 pressure and then we headed into 500m constant pressure, faster - about 27 stroke rating. Then we turned around, rowed paddle pressure back to our sprint starting area and then tried to get to a 30 stroke rating on our 2nd pass.
And that was it! Quick and dirty! It was verrrrry fun going so fast...I haven't gone that fast since our regatta last fall and I think then we topped at 28 s/r, but then again the conditions were horrible and our distance was 5000m (5k) vs a sprint but still.
OH - paddle pressure = verrrry light pressure on the oar, nice and easy.
stroke rating's are at strokes per minute... I think that covers most of what I said.
ANYWAY - turns out I'm NOT subbing for rowing tomorrow cause she decreased to one boat, BUT! we're taking advantage of that to take out our racing 4+ again. WOOT. This will be nice because we're mainly going to be sticking with a novice/newbie boat, so we're going to be taking it easier and mainly working on technique in our boat and lineup -- trying to help us hold the set (AKA balance the boat from side to side) better. I figure we'll probably do some harder rowing on the way back to the dock maybe but it'll be a more relaxed row than our quick and fast session today.
THEN lifting weights.... which includes 15min of intervals. I might not run those tomorrow -- we'll see. Doing sprints after all that just sounds cruel... but intervals will be tough no matter what I'm actually doing with myself - that's the nature of the beast. So I'll probably run'em. I'm over my calorie burn goal for the week already. :P
Then Friday morning VO2 max test, then in the afternoon rowing. This week other than my Monday OFF day has been bricks and 2 a days! HAHA. Although the VO2 max test apparently usually doesn't last longer than 15 min so I'm not sure I can count that even though I'll be going to full throttle. ;)
I'm thinking about taking Saturday completely off again -- cause I will definitely be rowing w/ my racing boat on Sunday... and I think I NEED another off day. Although -- I REALLY want to check out that local group run. We'll see.
Tuesday, April 06, 2010
HAHA I guess you can probably tell from the title I didn't eat SO clean.
My best days? April 1st was only 14.91% processed and today so far is 9.32%. Over the past week I've had a cumulative total of about 33.17% processed foods. Still a good majority of whole foods, but I think I can do a bit better than that....
And a total of 12.08% from JUNK -- granted, I did count tortilla chips, and food should taste good chips as junk... and these amazing sweet olive oil tortas... but yeah. I can improve that percentage as well, but really not too bad.
I'd prefer to be more like 20% on processed and 10% on junk I think, but maybe just getting these numbers UNDER the next 10 is a good idea - below 30% for processed foods and below 10% on junk. My biggest junk days were Friday and Saturday.... I actually had 4/7 days below 10% on junk and one day with NO junk at all (also so far today no junk but I suspect I plan to have a small treat this evening calories allowing). The days over were 11.46%, 24.58% and 33.81% - and the 0% junk day followed the 33.81% day - I bet that is NO coincidence. My body was like ENOUGH!
Anyway -- pretty nifty. :)
So today I got up, went rowing, went and lifted weights, and then ran for 2.8miles - all in a days work... no really Tuesdays are my killer day. It makes me feel so empowered to be able to complete a set of workouts like that! WOOT! My run was "slow" although I didn't aim for AS low as I did on Saturday -- my goal today was just to try to stay within the preset range on my HRM - and my average was only 2bpm higher than that (at 167 when my range ends at 165) so I was pretty pleased with that. Also my pace was around 2min per mile faster than Saturday, no walking, and only 4bpm higher average HR than Saturday's run. Granted it was a lot shorter, but still. Today's run helped me feel more confident about continuing to take my "easy" runs at an easier pace as I can manage.
It was really tough when people were passing me. I wanted to yell out - HEY! I'm busy trying to run as slow as possible! I swear I can run faster! hahahaha. I DID take the opportunity after my route was completed, to SPRINT downhill and a flat area to the entrance of the gym just for the fun of it. :) and it WAS fun.
I upped some weights on my routine today, and did my front squat/push presses in the general ST floor, not the powerlifting room (it was full) which means where EVERYONE can see me. Also without a squat rack, but I made due with some incline bench type barbell station... *shrug*
Also rowing was good.
OK - sooooooooo I've got plans in the works to get my VO2 max tested on Friday.
Preetttttyyyy excited and also nervous. HAHAHA Apparently we're doing it on a bike, which is good cause I'm awful on a treadmill anyway... but it's been a while since I've been on a bike, too. Either way. WOOHOO testing.
I think that really covers everything for now....
Hope everyone is having a SPARKY day!
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