G8r80's training / dieting / cycling / log

sparrow said:
Did something happen to make you feel like you did less than your best? If you put forth your best effort then thats all you could do! Sometimes its just a "bad day". I'm sorry tho :(
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Yeah, Sparrow, I stunk... Got rattled in the swim (cold water 70F with a sleeveless farmer john) and forgot to exhale underwater. Took me the next 300 yards to settle down. Ended the swim strong, but was totally winded on the bike. I had every expectation of averaging 20 mph (my time trial time is 21 - 22), but couldn't get my breath and ended up at 18.5. On the run, my left didn't hurt until I was done but I kept getting out of breath and ended up going 32 minutes on the 5k.

Overall, I was disappointed that I wasn't in better shape. I thought I could go 12 minutes on the swim (2:00/ 100 yards), 20mph on the bike and 9:00 on the run. And it didn't help that my new age group, 50-54 has some really fast guys. In fact the top 3 guys were all top 10 AG finishers. That just gives me more incentive to work harder.
 
I turn 50 today. I'm gonna work out and see an orthopedist about my leg.
 
I'm in Boise, Idaho, this week. Idaho was one of five states I had never been to (in addition to North Dakota, South Dakota, Montana and Wyoming). Nice city, Boise.

Today at gym:

bench press: 135# x 3, 185# x 5, 6, 7, 165# x 6
wide arm pullups: 5, 5, 4
squats: 185# x 3 x 5
upright rows: 90# x 3 x 6
ab work

Pool: (6) 50 yard sprints :48, :50, :47, :46, :45, :44. Most high school swimmers are twice as fast as this, but it was fast for me. No flip turns. Minimal kickoff on each end. First 25 yards was :20 - :22. Although I was coughing up lung tissue after each one and needed 3 - 4 minutes to recover, these should help my VO2 max faster than doing long, slower sets. I hope to improve my times and recovery times.

Walked back to hotel: 3.3 miles
 
keep your spirits up. 3 weeks ago my swim session really stunk, now seem more comfortable. Currently the hybrid trek 7.2 i ride for everything has me thinking about a new bike for road and tris, what do you ride and any bike suggestions would be appreciated. 6'1' 172(if that makes any difference)

Thanks

Rich
 
Rich, I can swim long distances at a slow pace (2:20 / 100 yards), but I want to get faster on the run, bike and swim and that means increasing VO2 max.

Before getting a bike, you have to determine what your primary needs/uses are. If you are going to do mostly group road riding and little riding by yourself and few triathlons, you are probably better off with a road bike that you can add aero bars to later. If you ride mainly by yourself and want to increase your triathlons, you should consider getting a triathlon/time trial bike instead. Of course, you can do as I do and have both to cover all your needs:)
 
i think the "both option" is what i need. The owned hybrid is great for trail,group rides and family excursions. I think i need something else for myself and the tris. Any preferences in the tri bike arena?

Thanks
Rich
 
Gym:

Budyweight dips: 3x10
Chinups close grip: 3x5
HIIT on stationary bike. 10 minute warmup, 6 x 1 minute at 300 watts ending at 150 hr (90% of theoretical max) followed by rest to get HR down to 110. Total time: :30.
:30 on elliptical as I watched LSU beat Texas in College World Series (my son will be an LSU freshman in August)
:30 on stationary bike x 2
Walked 3.25 miles
 
reccommendations

I really appreciate your opinion on a new tri/road bike. I am 6'1'' 173lbs and the budget is 1200 to 1800. Thanks for your suggestions.

Rich
 
your doing great!

how did you like Boise? that'w where they drove my mom for me to be born.

Looks liek you are doing well man

10 minutes! ha-- no biggie.

FF
 
flyinfree said:
your doing great!

how did you like Boise? that'w where they drove my mom for me to be born.

Looks liek you are doing well man

10 minutes! ha-- no biggie.

FF
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Thanks Todd. I like Boise a lot! Cool town - not too big, not too small, with a lot to do here.

Today at gym:

Bench press: 135# x 3, 155# x 3, 185# x 3, 225# x 1, 185# x 3
Widearm pullups: 6, 5,4
Deadlifts: 185# x 3 x 6
HIIT on stationary bike: 5 minute warmup, 1 minute to 155 hr (90% of theoretical max), 3 minute recovery, repeat 5 times, total time: :30. Another :30 on stationary bike at moderate pace.
Walked 4 miles back to hotel. Took pics of Boise State University's "Smurf Turf".
 
Today: I left Boise at 5:30am this morning and flew back to Tampa. Groggy, but had time to kill waiting for son so went back to gym:

Parallel bar pullups: 3 x 7
Bench press: 135# x 3, 155# x 3, 185# x 3
Ab work: 3 x 50 - I sit down, hold my legs off the floor and move a 12# weighted ball from left to right of body. This works my obliques, hip flexors, and abs. Does anyone know what this is called?
Seated rows: 3x10
Standing cable flies: 50# 3x10. This was a dropoff; I had been using 60
:30 on stationary bike at low-moderate effort
 
I've been feeling a little under the weather the last couple of days. I have a doc appointment tomorrow.

Bench press: 135# x 3, 155# x 3, 225# x 1
Dumbbell bench press: 60# x 3 x 10
Squats: 155# x 3 x 6
Ab work: 3 x 50
Stationary bike, moderate effort: :30, ending heart rate: 125
 
Pullups: 7, 5
Chinups: 7
Ab work: 3x50
HIIT on bike: 1 minute at very heavy effort, hitting 85 - 90% of tmhr followed by 3 minute of very easy effort to get heart rate down to below 120. 7 cycles. Total time: :30. I was totally wasted after this effort.
 
Today was the third day this week that:

It rained cats and dogs and there was lightning so the YMCA closed the pool. So no running.

I had to work on getting a rental house (The other 4 are rented) ready to rent. The good news was the prospective tenants came over from Orlando (80 miles away), looked at it, and paid the deposit. The bad news was I slipped on the exterior steps in the rain and fell on my back and right leg. My leg was so swollen, Joan thought the bone was sticking out. I had trouble walking on it and wasn't able to cycle and since the pool was closed and since I am still holding out on running - no Racine Half this year, maybe next year - there was only one thing left - weights.

Dumbbell bench press: 65#: 3 x 10. That was a new pb for me.

Parallel bar pullups: 7, 7, 6

Dips: 10, 10, 8 (to failure)

Ab work: 3 x 50

Limped home.
 
g8r80 said:
Today was the third day this week that:

It rained cats and dogs and there was lightning so the YMCA closed the pool. So no running.

I had to work on getting a rental house (The other 4 are rented) ready to rent. The good news was the prospective tenants came over from Orlando (80 miles away), looked at it, and paid the deposit. The bad news was I slipped on the exterior steps in the rain and fell on my back and right leg. My leg was so swollen, Joan thought the bone was sticking out. I had trouble walking on it and wasn't able to cycle and since the pool was closed and since I am still holding out on running - no Racine Half this year, maybe next year - there was only one thing left - weights.

Dumbbell bench press: 65#: 3 x 10. That was a new pb for me.

Parallel bar pullups: 7, 7, 6

Dips: 10, 10, 8 (to failure)

Ab work: 3 x 50

Limped home.
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Hope the injury isnt anything serious, Richard. Are you going to see a doc? Keep us posted, heal well, my friend. Congrats on your PB on the DB Press.

Looks like you are getting the last one rented! Hope they turnout to be good tenants. :)

Oh.....Keep Rocken'! :)


Best wishes,

Chillen
 
Thanks Chillen. The injury, while ugly and painful, will heal just fine. It is much better today. No need to see a doc on this one.

Today, the weather cleared up a little and I went to the pool. Did 8 x 50 yard sprints. Afterwards, I was so worn out, I thought I was gonna hurl my dinner into the pool (fortunately, I showed some restraint and didn't) but I was far more tired than if I had gone 2100 yards at a moderate-slow pace.
 
Typhon said:
Hey G8r80,

Did you complete the Ironman before or after the 2 heart ops?
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I had a stent (angioplasty, no surgery) in November 2006 and open heart surgery to replace my ascending aorta and aortic valve on April 4, 2008 and completed a Half Ironman (1.2 mile swim, 56 mile bike, and half marathon - run was only 12.5 miles) on April 5, 2009, 1 year and 1 day after surgery.

Thanks for checking in, Typhon.
 
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