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Lunchtime Workouts: Displaying Some Adaptability

Lunchtime Workouts: Displaying Some Adaptability

I want to remove the impediments to lunchtime workouts. We don't have a shower, so I need some way to feel & smell fresh after getting a bit sweaty. I've pieced together advice from various sources online, and decided to start with the following and see what works:

  1. Rinse hair with water bottle at end of workout.
  2. Locate somewhere private. (One-seat restroom is ideal.)
  3. If there's dirt/grime, scrub off with wet wash cloth.
  4. Clean off sweat with disposable wash cloths. (Basically giant baby wipes.)
  5. Towel dry.
  6. Apply deoderant.

I've done two lunchtime workouts so far (bike & run), and this seems to work reasonably well. It's not perfect, but it's good.

I plan on experimenting with different workouts to see what works. Jump rope, inline skates, running, biking, and kettlebells are all on the table.

I think the general goals are simple:

  • Frequency: 3-4 days a week, minimum. 5 days a week is optimum. 7 is ideal.
  • Intensity: I need my heart rate to hit 170+. Ideally, 180+. That will help me maintain my aerobic top end.
  • Time: 20 min at minimum, 40 optimum.
  • Type: I don't care. Everything's on the table. Barbell, kettlebell, jump rope, inline skating, running, even cycling. Whatever I can make time for.

I need to consistently hit my top-end output:

  • aerobic capacity: (HR should stay above 120 BPM, and hit 170-180+ for a total of 5+ min.)
  • strength: move something heavy in all 5 of Dan John's fundamental movements: push, pull, hinge, squat, loaded carry, and TGU/other.
  • power: lots of force, fast. Cleans & swings.
  • stamina: do sets in the 20+ reps range. Especialy full-body movements like thrusters.

Off/rest day activity means warmup & 20m stretching/rolling.

I will, obviously, post results here.

The office is close to several old, closed railroad rights-of-way. I'm very curious to explore a little on my mountain bike and see if I can put together a loop that relies mostly on dirt.

It Ain't Complicated

It Ain't Complicated

Here's the new usual:

  • (warmup) KB swing 3 x 20 @ 50#
  • 1-arm KB swing 5 x 20 @ 50#
  • 1-arm KB clean 3 x 20 @ 35#
  • knee push-up 3 x 30 @ BW
  • Turkish get-up x 10 @ 50#

Rules for pacing:

  • Warmup: Start the next set when my HR drops to 100 BPM.
  • Work Sets: Start the next set when my HR drops to 120 BPM.

And the 15-minute KB workout has acquired a name: Dr. Jones, as in, "No time for love, Dr. Jones!" Here it is again:

  • 3 rounds:
    • 1-arm KB swing x 20 @ 50#
    • 1-arm KB clean x 20 @ 35#
    • knee push-up x 30
  • Turkish get-up x 6 @ 50#

That one's an asskicker. It's most of the high-intensity work of the 40-min workout, but done in 15 min. The pace is rough.

It's enough, in fact, that I'm very tempted to use it for the start of my 45-min workouts, and fill out the time with some time on the indoor cycling trainer.

We all gotta work together.

We all gotta work together.

Evidently, I'm very, very late to the party on this one. I just spotted the picture above on Strava the other day, and did some research.

The notion is that riders can take a bell, and either keep & use it, or drop it back in the box when they finish their ride. There are evidently several boxes in the Simi & T.O. area, placed by the Conejo Open Space Foundation in partnership with Conejo Open Space Conservation Agency and Concerned Off-Road Bicyclists Association, who are providing the bells. (The note from CORBA is here.) And a bit of searching turned up a note indicating that SHARE MTB Club is doing something similar here in O.C.

I'm of two minds in my reaction to this. I think it's a great idea, and encourages good behavior. But I also think the communication surrounding the bells needs improvement.

continued

Recovering Right

Recovering Right

It's been tough to get much time on the bike lately. As of Saturday morning, I'd logged less than 3 hours in the last three weeks. So I was excited to have the perfect Sunday schedule: brunch with friends in the morning, then an open afternoon to go for a ride.

I had time to ride, but not enough time to head very far from home. (Unless I wanted to spend more time driving than riding.) So it was Santiago. I decided I wanted to hit the steep stream crossing and Chutes, and otherwise just ride wherever I felt like.

I'm (re-)discovering that that's a recipe for a really fun ride.

I had fun developing a "theme" of doing oft-ridden trails "backward." Where that wasn't possible, I generally took whatever trail I'd ridden least. The result was that I got to explore familiar trails from a new perspective, and have fun riding some stuff I hadn't in a while.

Climbing Grasshopper was really fun. I remember the very first time I did it, and at the time I was just learning my way around these trails, and really didn't know what to expect. It's nice to have made Santiago into "home turf." I still got beat by the real crux of that climb, though: a short kicker climb followed by a hard right turn into a steep rock garden. On hindsight, I should have given that section another try, since I was basically done climbing for the day. I'll have to give it a real try next time.

I also took this as an opportunity to confirm the results of my accidental experiment last week. I followed my usual protocol completely, and I feel great.

Recovering Wrong

Recovering Wrong

Every once in a while I wonder if all my little recovery rituals do anything. And then I screw up and skip all of them, and I'm left feeling like an old man after a ride.

So here's my current protocol:

Nightly, with dinner:

  • 3 capsules krill oil
  • 1000 IU vitamin D
  • 1 standard multivitamin. (I like Nature's Blend Totalday, but it's hard to find.)

During the Ride:

Immediately Post-Ride:

If (and only if) I eat a full meal within 30 minutes of finishing my ride, I can skip the BCAA/L-Glut.

Last week, I skipped the vitamins/krill oil most nights, then went for a ride on Friday and forgot to take a water bottle, and so had nothing to drink while on the ride, and no way to wash down the BCAA/L-Glut. And I didn't end up eating dinner until about 90 minutes after finishing my ride.

Put all that together, and a moderate one-hour ride that should have felt great felt harder than usual, and two days later, I'm still slightly sore.

Aging sucks. Solid preventative maintainance and recovery practices are key.

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