Workouts moved indoors during the COVID-19

The first week, I was getting out on the mountain bike trails, getting some solid training in and feeling great. Allergies flared up with the wild flowers and spring's warmer weather bringing the desert alive. 

Trials were packed with hikers making it hard to keep it safe even with the 6 foot precaution.  They closed down a few trail heads here due to the over crowding with everyone wanting to get out and hike the trails. The weekends were horrible.  

Workouts moved indoors during the COVID-19. I am not doing as many miles running or cycling that I would like to be doing, but I see that ramping up.  

A few adjustments made to the bike trainer, having the ability to use a set of rollers or a trainer where just the back wheel is powered. 

I am getting some strength workouts in, staying the in garage or close to the house. 

What are you doing?  Have you found any online programs or other videos online?

Training update

Over the winter (yes, there is winter here in warm Arizona), I have maintained my training.

It's now time to kick it up and really work towards something this year.

Putting some weight workouts to use and needing to shed some pounds. 

The easy to use and quick workouts with the Gorilla Bow. 

This also means throwing the cycling rollers in the vehicle and putting my training bike on the bike rack. I'll bring them along to my kids sports practices. It's a great way to get that cardio workout in while keeping an eye on them while they practice. 

Or throw the running shoes in the vehicle to get a good training run in during that time.  

TREKZ Titanium Bluetooth headphones by AfterShokz

I’ve been using the TREKZ Titanium Bluetooth headphones by AfterShokz while running and using my indoor cycling rollers. These headphones sit right outside in the front of your ear sitting on your jawbone. The sound travels through bone-conduction. The sound is great. Pair it with your smartphone, which is very easy to do. The headset is very comfortable and can even be worn while still wearing glasses. The main purpose of these headphones is to allow you to hear better what is around you and not totally cutting out ambient sound. It’s an open ear design. Obviously, I would never wear these while riding bike in traffic or out on the street, but I do wear them running and they still allow me to hear the world around me. After charging up the unit, with the provided micro-USB cord, it will return about six hours of play time. Although they are not water proof, can’t be submerged, they are sweat resistant. The headphones come with two fit bands, for those with smaller heads, a micro-USB charging cord, two ear plugs, that help block out noise into the ear canal as well as a storage case.

The headphones can be used to take phone calls as well as listen to music. According to the person on the other end of the phone, the quality of the voice in the call is excellent. By the way, I’ve even used them while out mowing the yard and having them synched to my smartphone playing music. 

Two Weeks in and Going Strong

Only two weeks into 2015 and I am feeling strong.  I have kept up with the "at least a mile a day" that was just for the month of December.  I am wearing my Training Mask off and on.  I am starting the hunt for a new pair of running shoes wanting to save my Hoka One One's, which I love.  I am working on setting up my work out at home to be more than just the jump rope, plyo box, bicycle rollers and running.

Week Five Marathon Training Update

So this past week I have stuck to low impact workouts and two runs on the still sore knee.  I am working on getting into a doctor to have the issue looked at more in depth. Crazy, normally in the past two years I have issues with my IT band after a bike crash, and that seemed like forever to get taken care of.  I have reworked my training calendar, so really I am still on pace to complete the training program before the June race.  The low impact work on the rollers and riding on the road has me training for a 12 hour mountain bike race also in June.  The weather here in Arizona has been great for getting outdoors.  I put my rollers in the driveway to keep an eye on my kids while they play outside.  Not to many places can say they are in the mid-70's temperature wise this time of year.  I am working on incorporating a light weight set / resistance band work out into my training this week. 

Training starts off 2014

For the past month I have been keeping my training to the set of rollers I use and a few road rides.  I have planned out my marathon training which will begin this weekend.  I have not signed up for the race yet, but will in the next few weeks.  I am not looking at setting any record time, just looking to put another under my belt.

Podium Cycling's Foam Rollers

 Podium Cycling makes foam rollers to help stretch tight muscles from the legs to the back.
I have used both the Level 1 Roller,  18 inches long, spiral shaped, as well as the Level 2 Roller,  13 inches long, with more ridges to roll deeper into muscle tissue.  The Level 2 roller is better suited for traveling due to its size while both rollers are 5 inches in diameter.  Both rollers help with stretching and recovery while massaging your muscles. I recommend for first time users to gradually ease into a recovery or any program using them.  I look forward after a hard workout using the rollers to aid in my recovery.  The foam roller works on removing trigger points, or small knots in your muscles along with flushing away lactic acid.  I use the roller on my lower body (hamstrings, calves and quads) then move onto working it on my upper and lower back. All this is done while laying on the ground either on the carpet or a matt.  Those with sensitive backs may find it uncomfortable and should take caution, as the devices are made to help you, not hurt you. The rollers help increase your flexibility while also improving your core strength. The Podium Cycling foam roller can also help with the redevelopment of muscles and restore the motion to joints in the body.  The foam rollers are designed to not break down which will give you many sessions of muscle recovery.

Check them out at www.podiumcycling.com

2013 is going

I started off the year with a 20.14 mile road ride, yes it was .01 over my projected 20.13, but I'm not complaining.  The New Year is off to a great start feeling healthy and injury free.  Not as much time for training as I had hoped for, but that will come along.  The first weekend into the year I was able to get out and ride with the tri group and log a 50 mile ride.  The weather was a little chilly even in the daylight sun.  I have put the slicks back on the mountain bike to get more indoor roller rides going.  2013 is going to be a great year both training and racing, I can tell. 

RumbleRoller to the Rescue

I'll start this post with a riddle. 

 What has 200 thumbs and should never be passed by?  You give up?

 Well its the RumbleRoller and it has seriously changed my recovery routine.  I'm a real believer in "the stick" as it too has helped in my warm-ups and recovery. After giving the RumbleRoller a spin I was able to dig deep into the muscle tissue into my nagging IT - Band with my body weight. I have been pain free from an injury from last winter.....finally.  I must say, my masseuse does not know I have been cheating on her.  And if she found out she wouldn't want to see me anymore.  All I can say is, Dang, she is going to miss me. I have found something much better than any massage therapist could do.  I have started using the RumbleRoller, and holy cow, it is AWESOME.  Sure, I still use "The Stick", but for treating my IT Band troubles, the RumbleRoller is just what the doctor ordered.  I have used it on my lower body (hamstrings, calves and quads). Working it on my upper and lower back feels great, although those with back issues may find it uncomfortable.  So what is the RumbleRoller? It a type of foam roller with little knobs, which act like thumbs of a massage therapist, but better.  The roller comes in two types of densities which is indicated by the color, blue or black.  It's also is made in two different sizes for those wanting to possibly use it to travel with. 

Hot workouts in the heat.

Last week I pretty much moved my workouts indoors on the rollers.  With night time low temperatures not really dipping below 90 degrees, any kind of outdoor activity has been rough.  Set of the rollers and a small fan in front of them to keep some kind of airflow going around me.  I was able to beat the sun rising and start a morning ride Saturday at 5:30 am.  I only got in about 40 miles before running low on fluids.  I felt very strong on the bike and before heading out made a small comfort adjustment on my saddle height.  My training has me keeping my heart rate right near 80% of my maximum heart rate, using the Miowatch Quest, the readout and alarm on the watch keep me in check.
I started doing some rehab work on my IT band on my right leg, and look to attend a free clinic at a local bike shop to help me speed up the rehab and get my right hip feeling better after long rides and runs.  Just the exercises I have started doing are starting to help and I am looking forward to what will learn at the clinic.  

Bouncing back from a brief vacation

I took a few weeks off for the yearly summer family vacation, but now back to training.  Before the break I was having a great time on my weekend longer rides.  Even with getting a flat as few weeks back, I was able to get rid of the tire pump and speed my repair up faster with the use of using a Co2 cartridge.  Incredible speed, I can't believe I never upgraded until this past spring.  My hip still is bothering me from a spill on the trainer (rollers) in January. I can really feel the pain two days after a long ride and seems to be bothered by my running.  With the summer heat here, and forcing me indoors at times to ride the rollers, I have placed a industrial type blower to help cool me off.  Works pretty well.  I am looking forward to this weekends longer ride and will start to incorporate a short run (1 to 3 miles) in afterword.

A little over two weeks away from race day

The weather has really become nice here in Arizona, as well as my allergies have become really bothersome.  Still getting my workouts and not letting them get in the way, for now. Sunday I took a great nearly 25 mile training ride late in the day.  A perfect way to end the weekend. The feel on the road was nice. I am still really impressed on how using the rollers has improved my form.
Next weekends plans are to head out to some hills to work on some climbing.
So onto a quick tech tip,
The ProGold degreaser and bike wash works awesome.  Spray a little on and let it do its magic.  For those who dont have a set of cleaning brushes, here is a trick I have been using to clean hard to reach areas.  Get a rope! Yes a rope.  Slip the rope around the area you cant quite get a towel into and run it back and forth to loosen or wipe the dirt or heavy grime away.  Works great around your rear gear cassette. A clean bike is a bike that is easier to maintain and your parts will last you longer.

 

Tour de Mesa, next race on the schedule

So Saturday April 14, is my next race.  The El Tour de Mesa has a few distances, in which I will be doing the farthest distance of 70 miles. My training is coming along both on the rollers indoors and out on the road. 
I have really noticed a huge difference in when I wear a cotton t-shirt indoors on the rollers.  The heat is really kept in.  I am looking at placing a small fan out in front of the rollers to help cool me down a little. I've been getting some great workouts in with my Miowatch Quest, a GPS watch with heart rate monitor. I have the GPS turned off and just using the heart rate monitor function.  My workouts have moved from three weeks ago in Zone 3 to now Zone 2, 45 minute workouts.
The El Tour de Mesa is a new race for me and I look to have some fun.  Bib numbers have been issued online and I am #297, if your out there before the race or on the course say "hi".  

New rubber for the road

New rubber on the ride.  I slapped on a pair of Michelin XCR road tires on my mountain bike for my indoor training rides on my rollers.  These tires are slick and are really nice. With the weather and more rides outside I will be switching these out for a pair of knobby Michelin tires soon. I also look forward to bringing these out on the road and testing them on the asphalt and how they feel cornering.

What does not kill you makes you stronger

What does not kill you makes you stronger. This is very true.  Over the past month and a half, I have been pretty much riding my rollers at home.  Inside the house or outside in the driveway while I watch my kids play outside. 
I went out on the road for a ride on Saturday afternoon, a quick out 7 miles and back 7 miles.  I can definitely say that working out on the rollers has helped me in many ways.
The rollers, like a treadmill, might be boring, but with them I have been able to improve my strength on form on the bike.
I have the bike set up on the rollers with my Miowatch Quest, a GPS enabled heart rate monitor, which while riding I have placed on the handlebars. I have the alarm set on the watch to help tell me when I am in my training zone I need to be in.

I could feel my form on the bike was more efficient, even though it was only a short 14 mile ride. 

New tunes to keep me moving

 So hear it is, pun intended.  Whether I am running, riding the rollers or swimming wearing my H2O Audio set up I will be listening to some great tunes. The playlist is almost 50 minutes long and consists of

• Headlines                      Drake  
• Brighter Than the Sun  Colbie Caillat   
• Ass Back Home      Gym Class Heroes  
• Blackout                   Breathe Carolina   
• I Like It Like That    Hot Chelle Rae   
• Ni**as in Paris          Kanye West & JAY Z   
• Turn Me On               David Guetta & Nicki Minaj   
• International Love      Pitbull   
• Right Above It           Lil Wayne & Drake  
• What's My Name?    Rihanna & Drake   
• Not Afraid                Eminem              
• Rhythm of Love       Plain White T's
• 4 Minutes                  Madonna               
• Crushcrushcrush       Paramore              

With the shuffle option on the iPod the order will never get old.
I tried looking at old CD's, yes I said CD's I purchased over the past 15 or so years but nothing seemed to keep my interest or sound good.

Rolling rolling rolling, winter training is rolling

The weather here in Arizona has been great this winter so one might ask why am I doing so much training indoors?  I did a great ride of 20.12 miles on New Years Day to start of the year, but really got my winter training off to a start about two weeks ago riding rollers, an indoor way of training on your bike. Riding the rollers allows me to stay close to home (how much closer can I get) and focus working on my heart rate training (Aerobic Zone (Endurance Training) 70-80% HRM).  Riding the rollers is not easy and I have done a lot of research on them before getting them.  They have been compared to riding a bike on ice!  With the power being forced on the back wheel a belt drives the roller on the front so your front wheel rotates also. They help a rider overall perfect their form and balance. They also force to keep pedaling.  No coasting or you will fall.  The workouts I have done on them so far have been great.  Unlike riding outside, there is no stopping at "stop" signs or coasting to a stop.  They allow you to use your own bike, so the set up and feel of your position are exactly how my bike has been fit to me. They take a little getting used to, starting off holding onto a wall or object to get going.  Yes, I have fallen learning to ride and most likely will fall a few more times before I really get comfortable on them.  The first wreck I took with them was while riding along the couch while my wife and I watched TV.  Next thing you know I was flat on the ground with her laughing.  I am tall already on my bike and the rollers boost the rider about another five inches off the ground, making the distance to fall from a little farther.  I hope to soon post a video of myself on the rollers to show what it's all about.  There are plenty of videos on YouTube showing riders on them. 



Healthy Heart Zone -- 50-60% HRM
Fitness Zone (Fat Burning) 60-70% HRM
Aerobic Zone (Endurance Training) 70-80% HRM
Anaerobic Zone (Performance Training 80-90% HRM
Red Line (Max Effort) 90-100% HRM