Workout 18- Trike Training- 27 miles

The weather today was a bit cooler, in the low 60's. I am not complaining because it was beautiful. I rode around LBK took some side detours that offered some good photo ops. My plan is to go long tomorrow, so I cut this ride somewhat short to conserve energy.

Workout 17 - Core Strength

Perfect Pushups = 143

Advanced: 2 sets (regular 20x14x10) (wide 20x14x10) = 88

Regular: 2 sets (regular 12x10x10) (wide 15x10x8) = 55

Ab Crunches = 36

3 sets x 12 = 36

Workout 16 - Trike Training - 38 miles

I rode the first 14 miles with my neighbor and then headed off on my own. The weather was mild, a little cooler and windy. The ride was through St. Armand's Circle to South Lido Park and then back to LBK, where I did another full lap. The traffic seemed a little heavier today, but fortunately there is a bike lane for practically the entire route. Nice ride.

Workout 15 - Core Strength

This is not me! Wish it was.

Perfect Pushups = 150



Advanced pushups = 81 (Feet raised on the bench) 3 (15) sets normal grip, 3 (12) sets wide grip
Regular pushups - 69 (Feet on the floor) 3 sets (12) normal grip, 3 (10,11,12) sets wide grip

My form was better today. I was going deeper into the pushup, but I had to rest more between sets to keep my form.

Crunches on the bench = 36

Workout 14 - Trike Training - 43 miles

Another beautiful day. I stayed on Longoat Key because the traffic was light. Took a short break at mile 26. Started to get my dreaded foot pain towards the end of the ride.

Training Log

REST DAY

Workout 13 - Trike Training- 41 miles

Today was an absolutely gorgous day. I did a 41 mile ride from my home on Longboat Key to the end of Anna Maria Island and back. The traffic was heavy near Bradenton and Anna Maria beaches, but there is a bike lane along the road that made the ride okay, even with the traffic. The bike lane is not well maintained in some parts of Bradenton, Holmes Beach and Anna Maria and I had to dodge glass in several places. I stopped for a rest at the 17 mile point on Anna Maria Island and then rode nonstop the rest of the way home. Great ride.

Workout 12 Trike Training - 17 miles

Went for a leisurely 17 mile ride with my friend and neighbor Lenny. We both have recumbent trikes and it is fun to ride together. We rode from Lenny's home to St. Armand's Circle to South Lido Park back through the circle and then back home. There was quite a bit of traffic on St. Armand's Circle, a main tourist attraction in the area. The weather was just about perfect in the high 60's and sunny.

In the afternoon I did 134 pushups and 36 ab crunches.

Workout 11 Trike Training - 41 miles

Today is my first full day in Florida. We plan on staying here until the first week in May and I am going to use the opportunity of the good weather to begin my serious training to return to distance cycling. It was in the mid-20s when I left Atlanta yesterday and it is a bit chilly here also. But those living in the northern climates will not feel sorry for me when I have to take my rides in the mid-50s and 60s. My plan today is to about 40 miles and then later on the day I need to lay out my training plan for the next three months. I'll be working on core and upper body strength in addition to building up my endurance on the trike. I will be including pictures taken during my training to keep the journal interesting and to provide some history of where I was riding. I am looking forward to this adventure. Since recovering from my hip fracture, I have been reluctant to return to distance training. I feel good about getting started again.

It was a beautiful, if a bit cool day. I did a 41 mile ride with a lunch break at mile 23. My route was one and a half laps of Longboat key Florida. One complete spin around Longboat key is 23 1/2 miles. I completed one loop, had lunch, and then went back out and did another 18 miles or so. I haven't been by training for several weeks and my legs certainly felt it. Towards the end of my 41 miles my left leg began to feel the strain a bit. I think I still may be overcompensating on the left side in response to my injured right leg. All in all it was a beautiful ride and I am looking forward to many weeks of training ahead.

Workout 10 - Indoor Cycling

46 minutes on indoor trainer
10 minutes warmup at level 4
16 minutes of 8 Sprints at level 8
10 minutes of manual at level 5

Workout 9 - Deck of Cards workout

Hearts - Pushups
Diamonds - Clean and Press Dumbbells - 15 lbs.
Spades - Leg curls 50 lbs.
Clubs - Squats - bodyweight
Tough workout, very tough - 27:09
The cutoff for inshape athletes is 30 minutes - not too bad

The Deck of Cards Workout - GrayIron Fitness Newsletter
Last month, I tested myself by doing my Deck of Cards workout. It’s a butt-kicker. Here’s how it works . . .
Get a deck of playing cards. Assign an exercise to each suit. I assigned them as follows:
Hearts — Dumbbells Clean & Press (don't go too heavy or you'll never make it through).
Clubs — Pushups.
Spades — Bodyweight Squats.
Diamonds — Mt. Climbers.
Shuffle the deck several times. Place the deck face down. Start a stop watch.
Turn over the first card. Let’s say it’s a seven of hearts. Clean & Press your dumbbells seven times.
Turn the next card. Suppose it’s a nine of spades. Do nine bodyweight squats.
With each card, do the same number of reps as the number on the card. The face cards are considered tens. Aces are eleven. Remove the jokers or keep them and assign them any number you want to. (I remove the jokers.)
Keep going through the entire deck. Then check your stop watch. Write down the time for your record.
The idea is to go through the deck as fast as you can. If you do it that way, it’s a test — and butt kicker. Of course, the workout is not difficult if you casually go through the deck.
In shape athletes do the workout in less than 30 minutes. The training is supposed to be popular with Japanese wrestlers and judo competitors. But they often confine it to two exercises, such as squats and pushups. I like to do it with four.
How did I do? It took me 27 minutes. When I tested in 2003, I did it in 20:53.79. However, I used a different exercise mix, which may or may not have been less taxing. I tested twice in 2004, finishing once in 21:27.75 and once in 22:22.25.
Though the exercise mix was slightly different each time (meaning there is some degree of “comparing apples with oranges”), there is no denying that I’ve lost a step or two.
Age happens. But I’m still under 30 minutes.
I was sore the next day.

Workout 8 - Hill Training at Stone Mountain Park

This was my first outdoor ride in awhile. I took the trike over to Stone Mountain Park and did a 16 mile hilly ride in the dark with full lights front and back. The park is beautiful at night. I tried to take pictures, but the battery in my camera needed charging. I enjoyed this ride very much.

Workout 7 - Indoor Cycling Training

Indoor Trainer
10 minutes warmup
20 minutes 8 Sprint routine
15 minutes at steady pace, level 4

Workout 6 - Lower Body Strength

3:03
Warm up - Bike - 10 minutes
Leg Blaster Deep Squats = 40
4 sets (120 x 12, 130 x 10, 140 x10, 150 x 8) )
Lower Body Stretches
Two Leg Presses = 30
3 sets (270 x 12, 290 x 10 300 x 8)
One Leg Presses = 40
4 sets (70 x 12, 80 x 10, 90 x 10, 100x 8)
Leg Blaster Calf Raises = 64
3 sets (140 x 20, calf stretch, 160 x 17, calf stretch, 180 x 15, Calf stretches, 190 x 12, calf stretches)
Leg Curls = 3 sets ( 60x12, 70x10, 80x8) = 30
Abductor Side Raises = 36
3 sets ( 10 x 12)
Lower Body Stretches
Total Lower Body Reps = 240
Abdominal Crunches = 60

3 sets ( 20 x 60)
Total Reps = 300
4:50 pm

Workout 5 - January 10, 2009 Indoor Bike Trainer

Bike trainer - Sprint 8 routine at level 8 -
25 minutes manual level 4

Workout 4 January 8, 2009 Core strength/cardio

1:54 pm
Warm up Row - 10 minutes
PPushups
Advanced = 76
Regular 2 minutes drill(20, 21) = 41
Wide 2 minute drill(20, 15) = 35
Regular = 68
Regular 2 minute drill (15,10, 7, 4) = 36
Wide 2 minute drill ( 32)= 32
Extra reps = 25 + 15 = 40
Total PPushups = 184
Lat Pull Downs = 3 sets (140x12, 160x10, 170x8)) = 30
Seated Rows - 3 sets (50x12, 60 x 10, 65 x8) = 30
Total Upper Body = 244
Abs 3 sets (20x20 = 60
Row 30 minutes
3:29 PM

Workout 3 Rowing Sunday, January 4, 2009

Indoor Rowing 30 minutes

Workout 2 Arms/Cardio Saturday, January 03, 2009

2:58 PM

Row - 10 minutes warm up

ABS Superset = 96

3 Sets (Crunch 25x20, Back Hyperextension x 12)

Dips = 36

3 sets x 12

Arm Super sets = 140 reps

4 sets

Preacher Curles (17.5x12,20 x10, 22.5x10, 25x8) = 40

Standing Tri Extensions (60x12, 70 x 10, 90x 10, 100x8) = 40

Wrist/forearms (55x20) = 60

Stationery Recumbent Bike - 30minutes fat burner routine level 8 = Tough

5:16 PM

Workout 1 – Lower Body/Cardio

 

This was a great workout. I took an hour nap after this one. I really blasted my quads

2:59 PM

Warm up - Bike - 10 minutes

Leg Blaster Deep Squats = 40

3 sets (120 x 12, 130 x 10, 140 x10, 150 x 8) )

One Leg Presses = 36

4 sets (70 x 12, 80 x 10, 90 x 8, 100x 6)

Two Leg Presses = 30

3 sets (270 x 12, 290 x 10 310 x 8)

Leg Curls = Not today

Leg Blaster Calf Raises = 64

4 sets (140 x 20, calf stretch, 160 x 17, calf stretch, 180 x 15, Calf stretches, 190 x 12, calf stretches)

Abductor Side Raises = 36

3 sets ( 10 x 12)

Lower Body Stretches

Total Lower Body Reps = 214

Abdominal Crunches = 45

3 sets ( 20 x 15)

Total Reps = 259

Cardio = 30 minutes fat burner (tough) level 8

5:05

Workout 123, Wednesday, Dec. 31, 2008 Chest/Back/Shoulders/Cardio

4:31 PM

Warm up Row - 10 minutes

PPushups

Advanced = 78

Regular 2 minutes drill 3 sets (16, 15, 12) = 42

Wide 2 minute drill 4 sets (12, 10, 10, 4) = 36

 

Regular = 68

Regular 2 minute drill (13, 10, 10) = 33

Wide 2 minute drill ( 12,8,10, 5) = 35

Extra reps = 23

Total PPushups = 169

 

Lat Pull downs = 4 sets (110x15, 120 x12 x 130x10, 140x10) = 47

Seated Rows = 3 sets(60x12,65x10 70x8) = 30

 

Total Upper Body = 246

Abs 3 sets (20x15) = 45

 

Cardio - 30 minutes row, level