Tuesday, February 25, 2014

No posting but still exercising

I think this is the longest I've gone not posting and the only excuse I have is that I was busy helping put on a race, take care of a dog, and had a case of laziness.  The last couple of weeks have been interesting and disappointing as far mountain biking goes.

So starting back up: Saturday Feb. 1, I did a hard and slow mountain bike ride of Sludge and Rocky Road. It was still a little slick and muddy and it was a slow ride. I think Rocky Road took 1.5 hours and the rest took another 1.5 hours so about 3 hours start to finish with rest stops included.  This was my first RR ride of the year! I hope to get another one in before the end February.

Then it was back to the gym on Monday 2/3:
Presses 55, 65, 75 lbs 4 reps
Back Squats 100, 110, 120 lbs 4 reps
It just felt awful, I am regressing on my strength and I'm not sure why.  I don't feel like I've overtrained but Jason told me to finish out the week, no strength next week and then start a new program - The Russian Bear.  So that is what I did and will explain it in a new post.

Tuesday 2/4
21 cleans 65 lbs
21 box jumps (step ups 20" box)
15 cleans 75 lbs
15 box jumps
9 cleans 85 lbs
9 box jumps
Time: 14:51
I liked this workout, they based it off a Crossfit competition that took place in Durham. So each round, you have to change out your plates.  I do not think I could have done the Rx weights! This was tough enough for me.

Wednesday 2/5 Rest day

Thursday 2/6
Deadlifts 5 sets of 10 reps @60% I did 135 lbs, not bad
Run 400M
12 Thrusters 45 lbs
3 rounds
Time: 9:20
I went easy on the Thurster (front squat to push press) weight and that was a good thing.

Friday 2/7
Front squats 65-85 lbs for practice
Row 200M
200M sprint
10 rounds

I could only finish 8 rounds in 19:15.

Saturday 2/8
I helped set up and mark the course for the Beaverdam/New Light Challenge, this took 3 hours in some really cold weather.  After that I was too tired to actually ride my bike. Not a good sign for Sunday- race day.

Sunday 2/9
Sunday was our big mountain bike endurance race at Beaverdam/New Light, and I participated in it but would not really say I raced it since I was doing so poorly.  Still, I'm glad I finished the entire race- last year I couldn't even imagine riding all of New Light (one of the harder trails in the area) and now I can ride all of Beaverdam, 12 miles of road and 8 miles of New Light!  Next up- learn to ride it faster. I did learn that I am terrible on the road, a bunch of people passed me and although I was in my big ring, I could not keep up.  That being said, I'm not going to be road riding anytime soon! I do think I probably need to do some fast intervals and learn to keep a high steady pace. 

Wednesday, February 19, 2014

Night riding and finding my Total

I had a good singlespeed night ride at Harris Lake on Wednesday night.  No crashes and I'm getting better at standing climbing!  I think we ended up getting 14-15 miles although Strava swears it was 12.5!  My legs were still a little sore from Monday's back squats though making some of the climbing tough (others would say "what climbing???)

On Thursday morning, we did a 1 rep max total for back squat, press and deadlift:
Back squat 135 lbs! Woohoo! I made it to bodyweight!!!!!
Press 77 lbs, still a struggle, I could not get 80 lbs off my shoulders
Deadlift 210 lbs! I added 5 lbs since the last time I tried this a couple weeks ago. Interestingly enough, my Wendler estimates for my 1 rep max is spot on with what I achieved today - program really works for making strength gains.
I did try 215 lbs first for the deadlift and could only get up to my knees before I had to drop it.  I made three attempts and it wasn't happening.  It still amazes me how 5 lbs can be the difference between making a lift and not even budging it off the floor.  The funny thing was that Jason kept saying I needed to get pumped up and ready to attack the bar in order to make the lift- I don't know how to get pumped up.  I don't know how to get aggressive when I lift.  I think someone else told me I needed to get my angry face on in order to clear a tough section of trail while biking- also don't know how to do that.  And Jason said I needed a song to get pumped up to while I lift heavy- that I can see myself doing, now I just need to find the perfect song. 

Sunday, February 2, 2014

Friday WOD and slick singletrack

I don't think taking two days off really helps me cause I felt like I was working very hard on Friday to get the WOD done:
25 yards bear crawl
20 push presses 55 lbs
20 med ball cleans 16 lb
5 rounds
Time: 19:21
A bear crawl is extremely undignified, you are on all fours with your butt up in the air crawling across the floor and I don't know how to do it fast.  The push presses were hard, the med ball cleans were just tiring with all the squating. But in the end, I felt really good that I did 100 push presses and 100 med ball cleans and not sore.  Being not sore is a good thing. 
Before the WOD, we did our pushups:
11-15-9-9-18 = 62 pushups (real pushups)
And after the WOD, I did 16 toes to bars.

Saturday, I went for a bike ride, a long, hard bike ride.  We rode Sludge and Rocky Road for a total of 14 miles, it was all hard.  Conditions were good out there- the only problem was some muddy red clay in the first part of Rocky Road. I don't like riding in mud, it's not fun, it's not good for the trails and it means I have to clean my bike more.  On the plus side, the trails were in better condition than the bridle trails of Umstead, everyone's go to place when singletrack is not recommended.  I do have to say that despite my lack of conditioning, I am doing better than I was a year ago when I think I would not have had the energy to do both trails.  So I'll just keep riding and keep trying.

Sunday - yet another rest day!  My quads were tired, so I decided to take it easy.  Hopefully, I will have an awesome squat day tomorrow.