The WDYDT Fitness, Exercise, Diet Thread

fatchowmein

30 min jog in AM. Blissful!
60 min bike in PM.

Toxis wrote: »

I started day one of the C25k program. Feel damn good about it too.

Hey, that's pretty cool. Congrats and good luck on your runs!
http://www.coolrunning.com/engine/2/2_3/181.shtml

McLoki wrote: »

I got a new Garmin 305 for christmas and love the info that it gives you....

Sweet. Much nice than my Polar F6 and I have to manual calculate my distance using Google Maps Distance Calculator.
http://www.daftlogic.com/projects-google-maps-distance-calculator.htm

Does the chest strap for the Garmin 305 have a user replaceable battery or do you have to mail it back to Garmin for service?

McLoki

fatchowmein wrote: »

Sweet. Much nice than my Polar F6 and I have to manual calculate my distance using Google Maps Distance Calculator.
http://www.daftlogic.com/projects-google-maps-distance-calculator.htm

Does the chest strap for the Garmin 305 have a user replaceable battery or do you have to mail it back to Garmin for service?

Yes, you can replace the battery. It uses a standard CR2032. Like I said, for indoor exercise, there are a ton of better options, but I have not found anything for the price that compares to it when outdoors. (be sure to click on the "view details" on my linked workout above - autolaps every mile, gives breakouts of info for each mile, and the player is kind of neat as well...

Prior to owning this, I used mapmyrun.com and that worked well, but this is so much better. I also use it when biking, and since I have the speed\cadence sensor on my bike - it tracks cadence for my entire ride that I can review later just like speed and heart rate....

only about $129 on amazon. (i picked mine up just before christmas on sale (from amazon) for $109.) The speed\cadence sensor for the bike was a separate purchase and another $35.

Michael

fatchowmein

quadzilla wrote: »

I txt'ed my coach to let him know him that the cardio guy cleared me to get back on the bike after the second leg surgery to clear up my compartment syndrome.

You probably know this but I'll mention it just in case you're not aware. On Coit Rd, just north of Spring Creek Pkwy, sits Carpenter Park Recreation Center on the west side. There's a cement trail called the "Bluebonnet Trail" there. Park your car at the park and take the trail east where it snakes through residential areas and if you get off of it at a certain point, you can hit the Starbucks and Barnes and Noble off of 15th. My friends and I call this the "Rehab Ride". Fantastic, easy ride especially during the spring when it's cooler. We send all newbies and anyone recovering from an injury there.

http://parks.planotx.org/econnect/Facilities/FacilitiesDetail.asp?FacilityId=428

The link below gives a good approximation but it uses Spring Creek Pkwy instead of the BlueBonnet Trail to get you to Starbucks. Just take the trail east to Jack Carter Park. For a shorter ride, just start at Jack's.

Starbucks

Good luck!

fatchowmein

McLoki wrote: »

only about $129 on amazon. (i picked mine up just before christmas on sale (from amazon) for $109.) The speed\cadence sensor for the bike was a separate purchase and another $35.

Michael

Cool. I'll drop the hint to my wife since my birthday is next month.

http://www.amazon.com/Garmin-Forerunner-Receiver-Heart-Monitor/dp/B000CSWCQA/ref=sr_1_1?ie=UTF8&qid=1302288075&sr=8-1

Thx!

fatchowmein

30 min elliptical in AM.
P90x Legs & Back in PM.

McLoki

Sat. morning group ride (2 hours moving time with a break for breakfast in the middle...)

<iframe width='465' height='548' frameborder='0' src='http://connect.garmin.com:80/activity/embed/78132582'></iframe&gt;

tommyboy

McLoki wrote: »

Everybody has their thing that works for them when it comes to weight loss. Mine is intensity. It does not matter what you decide to do - run, bike, swim, elliptical, stairmaster, whatever. When you do it though - do it hard. If you can carry on a normal conversation while you are working out - you need to step it up a bit. (thats what works for me anyway).

Michael

No, this should be for everyone. If you are overweight and you walk around a park talking on the phone, you aren't helping yourself out much. I'm not saying run, but a more brisk walk won't hurt your knees and will at least push you a little bit.

Btw, nice run and bike distances. I've been trying to do around 3-4 miles when I'm running around my neighborhood but its all hills so its a big pain in my behind

camp21178

After a long illness, I started going back to the gym in late January. I'm going to be 54 years old next week and I was able to do 3 sets of 3 reps with 335 pounds in the bench press. I'm getting pretty excited. I'll never get to where I was before, but my wife started going with me, and we're both feeling good. Weight training is something you can do at any age.

camp21178

oops, bumped, sorry.

fatchowmein

30 min jog in AM. Not blissful. No runner's high. :mad:
I'm feeling the cumulative weight of this weeks workout and I'm dragging so I punted the bike ride in the afternoon and took a long nap instead which bored my wife so I ended up driving her 70 minutes to the mall where I ended up the rest of the day. :rolleyes:

McLoki wrote: »

Sat. morning group ride (2 hours moving time with a break for breakfast in the middle...)

I love those mornings. Ride. Breakfast with eggs, bacon, croissant, and OJ. Ride. Of course, I get funny looks from folks during breakfast because I'm wearing skin tight bike clothes and I'm walking funny because of my clipless pedals.

tommyboy wrote: »

I've been trying to do around 3-4 miles when I'm running around my neighborhood but its all hills so its a big pain in my behind

Ditto here except it beats up my joints more than my behind so I've had to cut back from 5 miles down to 3.

camp21178 wrote: »

...but my wife started going with me, and we're both feeling good.

More power to both of you and glad you've overcome your illness. Happy birthday.

ohskigod

can't wait for it to warm up so I can get on my bike.....while my hip is much better from when I was sick in 09, it can still get sore as hell when I run....I run and jog a bit when I walk the dog just for kicks.....though not terribly far....though just being able to run for me is pretty bigm I used to be about 370 (I'm still at around 295 now....not an ideal run weight)

I can bike pretty well though, I can do 10-15 miles with lots of hills (even more if flat, but there are no long flat runs for me here) besides, the hills make it more intense.

my hardest ride is the one from my house to my sister in law's....about 10 miles, but up eagle rock mountain and about 4 miles of it is dirt trail. my goal this year is to do that run, and then do it back within 2 hrs

dragon1952

camp21178 wrote: »

After a long illness, I started going back to the gym in late January. I'm going to be 54 years old next week and I was able to do 3 sets of 3 reps with 335 pounds in the bench press. I'm getting pretty excited. I'll never get to where I was before, but my wife started going with me, and we're both feeling good. Weight training is something you can do at any age.

:rolleyes: I'm sorry, but even Arnold Schwarzenegger or Franco Columbu coming back from a serious illness in his prime would be lucky to accomplish this feat.

quadzilla

Did a ride this morning of just under an hour. Legs felt very good. Will do 1-1.5 hours Sunday. Kind of boring at this point since all I'm doing is working on building aerobic endurance. And that means it's all done with a heart rate under 155. Looking forward to later in the summer when I can get out with the thundering heard and do some real riding. And after talking to my coach, that's going to be several months, as we both expect that I'll quickly work up to about 1.5 hours, maybe 2, for an average ride, but then will build slowly from there, adding about 10-15% each week. In other words, adding 10-12 minutes/2-3 miles per ride per week until I'm back to my normal 5-6 hour/100+ mile rides. And it also means that I won't be doing any peak power or peak anything else until I'm up to at least 2.5 hour rides with a strong base.

The big upside is that I seem to have hung on to a lot more muscle memory that I expected after being off the bike for about a year and a half altogether. Just for giggles, I decided to see how fast I could still spin without bouncing, and hit a 166 cadence that I held for about a minute before my heart rate started going up. For the rest of the ride, I noticed that even 90 feels a bit slow. 95-100 is more comfortable. And for a big guy like me, that's extremely good. It also means that the work I did on the Power Cranks just before I had to get off the bike wasn't wasted.

cnh

dragon1952 wrote: »

:rolleyes: I'm sorry, but even Arnold Schwarzenegger or Franco Columbu coming back from a serious illness in his prime would be lucky to accomplish this feat.

I had a similar reaction, but it's possible that our poster is bigger than Hulk Hogan, weighs over 300 lbs, and has been power-lifting his entire life. That would explain that. The only guys I see in our college gym who can lift that kind of weight have been training for over a decade and none of them weigh less than 250+.

So I'm not ruling it out. Personally, I remember losing half my strength or more after a big illness like that and it taking a lot longer than 3 months to come back.

But more power to you if you're 'back'.

Now I'm off to do my measly sets with 225? If I'm lucky and my joints hold up....because I'm not that far away from that age myself....and I'm STIFF as hell and it 'hurts' to do the first set or two. It will only get worse as time passes?

cnh

fatchowmein

2 HR cycling. Quite windy today.

quadzilla wrote: »

I decided to see how fast I could still spin without bouncing, and hit a 166 cadence that I held for about a minute before my heart rate started going up.

You see that object quickly fading behind you? That's me. LOL. The only way I'll be able to keep up with you is in my car. Here's hoping you get back to your old riding form quickly. Cheers.

quadzilla

Well, I was also in a 39/21 at the time, so I wasn't exactly hauling butt. Just wanted to see if I could still spin a high cadence. And thanks. I've missed being on the bike.

dragon1952

cnh wrote: »

I had a similar reaction, but it's possible that our poster is bigger than Hulk Hogan, weighs over 300 lbs, and has been power-lifting his entire life. That would explain that. The only guys I see in our college gym who can lift that kind of weight have been training for over a decade and none of them weigh less than 250+.

So I'm not ruling it out. Personally, I remember losing half my strength or more after a big illness like that and it taking a lot longer than 3 months to come back.

But more power to you if you're 'back'.

Now I'm off to do my measly sets with 225? If I'm lucky and my joints hold up....because I'm not that far away from that age myself....and I'm STIFF as hell and it 'hurts' to do the first set or two. It will only get worse as time passes?

cnh

Yeah, I hear ya. Actually I had originally included a qualifier in that statement regarding his possible size/experience but edited it out. Even if it is true, one would be foolish to do max sets of 3 upon returning from a serious illness, no matter what their size.

fatchowmein

I feel like crud, run down and tired with a sore throat. Could be allergies due to the high wind and all the stuff blowing around but I'm pretty sure it's overtraining. Gonna kick back and relax for a few days.

ryanjoachim

Today's workout (haven't gotten to it yet) -

WOD:
50 Wallballs (20lbs)
Plus -
3 rounds of:
30 Double-unders (jump rope)
15 T2B (Toes to Bar)
10 Front Squats (135lbs)

Immediately after:
1 rep Max clean (3-min time limit)

I won't know the warmup until I get there after work...but with the workout we have planned I assume it'll be 3 rounds of squats, KB swings, and probably some running.

camp21178

My goal is to educate people at the gym about the benefits of weight training, especially older people and women. Many of these folks walk on the treadmill for 30 minutes and feel like they've exercised sufficiently. Medical experts are urging these people to incorporate weight training in their exercise routines. I show them that an old **** like me who's missing two feet of his large intestine, and who's stomach wall is held together with a mylar mesh, has an old badly healed elbow break, and basal joint arthritis in his hand can do it, so can you. A pound of muscle needs 200-300 calories a day just to stay alive, which is about how many the average person burns in a 30 minute treadmill workout.

camp21178

fatchowmein wrote: »

I feel like crud, run down and tired with a sore throat. Could be allergies due to the high wind and all the stuff blowing around but I'm pretty sure it's overtraining. Gonna kick back and relax for a few days.

I often take a week off from training, and I come back refreshed and stronger than ever. Just relax for a bit and come back stronger.

McLoki

Trying out a new training program called the 180 forumua. It focuses on your aerobic ability by training your body to use fat as its primary energy source rather than sugar.

You can read a number of articles written by the creator of the plan (Phil Maffetone) here..

Here is a general overview of the plan and how to calculate the heart rate zone you need to stay in

For me - I need to try and keep my heart rate in between 130 and 139. Since it usually hits 160-170+ in any given workout - it was much harder than you would think. HR gets to high - shift gears, then it drops to low - shift gears... Lots of shifting and a bouncing HR. I actually did ok once I got the hang of it, but it is much more difficult than you would think.

Still a great night for a ride (cool, low wind, low traffic, not many bugs (yet))

<iframe width='465' height='548' frameborder='0' src='http://connect.garmin.com:80/activity/embed/78712635'></iframe&gt;

dragon1952

McLoki wrote: »

Trying out a new training program called the 180 forumua. It focuses on your aerobic ability by training your body to use fat as its primary energy source rather than sugar.

You can read a number of articles written by the creator of the plan (Phil Maffetone) here..

Here is a general overview of the plan and how to calculate the heart rate zone you need to stay in

For me - I need to try and keep my heart rate in between 130 and 139. Since it usually hits 160-170+ in any given workout - it was much harder than you would think. HR gets to high - shift gears, then it drops to low - shift gears... Lots of shifting and a bouncing HR. I actually did ok once I got the hang of it, but it is much more difficult than you would think.

That's basically the goal of my treadmill fat-burning workout. It consists of interval training, with a high intensity interval followed by a lower intensity interval, but with the goal of keeping the heart rate in that target zone, which for me is around 119-129. It uses inclines to vary intensity, with jogging at a 6-8 % incline ,for example, followed by a brisk walking interval at maybe a 3 % incline, and then repeating that over the course of the workout.

McLoki

dragon1952 wrote: »

That's basically the goal of my treadmill fat-burning workout. It consists of interval training, with a high intensity interval followed by a lower intensity interval, but with the goal of keeping the heart rate in that target zone, which for me is around 119-129. It uses inclines to vary intensity, with jogging at a 6-8 % incline ,for example, followed by a brisk walking interval at maybe a 3 % incline, and then repeating that over the course of the workout.

You can jog at a 6-8% incline and keep your heart rate at 129? Mine would be over 170 with less than 2 min of that....

I have never tried to keep my HR within a 10 bpm range before... it is really much harder than I would have thought. Also - for this to work, all workouts have to stay in that zone for about 3-6 months. (running, riding, swimming, etc...)

I am not sure what will happen to my running time. I just broke the 10min/mile pace (hey, I just started last year) but that is with my HR over 170 for the entire time. Not sure how fast I will be at 139... Probably slightly over a walking pace. (then again - maybe not even that fast...)

quadzilla

All he's saying is that what your body uses for fuel depends on the current metabolic load. You use fat in the lower part of the aerobic zones, then as you move up the zones, start burning carb (sugar), then eventually protein if you push your self into the maximum anaerobic region. This has been well documented by physiologists for some time, and it can't really be changed, as it's based on max heart rate. Also, his formula for age calculated max heart rate is wrong. The correct formula is 220-<your age>. However, this is frequently wrong. My age calculated max rate is 174, but it's actually 191. If I used his formula, I would be grossly undertraining. However, at that rate, you will burn fat, no doubt about it, and you'll never get into an overtrained condition, no matter how often or long your work out.

But if you really want to do this, then if your heart rate is jumping around like that, you're probably pushing too big a gear for the workout, and mashing, not spinning. You should stay in the small chain ring, and spin at a fairly high cadence (> 90). That minimizes demands on muscles, and will help keep your heart rate fairly constant. You'll still be shifting a lot, but that's ok. You should be shifting a lot to keep the load constant as you go over rollers/hills, turn into the wind, etc. My ride Sunday was a bit like that. Target HR was 155, averaged 151, and had a max of 160 (that wind really was a ****) on a loop around a local lake.

McLoki

quadzilla wrote: »

This has been well documented by physiologists for some time, and it can't really be changed, as it's based on max heart rate. Also, his formula for age calculated max heart rate is wrong. The correct formula is 220-<your age>.

No, he is stating it correctly (well, on purpose anyway) he is not trying to train based on max HR at all. You do not even need to know your max HR to use his "formula". His training is specifically for endurance athletes and how to maximise performance for longer runs and rides. (think marathon runs and century rides)

The use of the number 180 was and is not significant other than as a means to finding the end number. Plus, 180 minus age itself is not a meaningful number; for example, it is not associated with VO2max, lactate threshold, or other traditional measurements. The end number is an athlete’s maximum aerobic heart rate. This is the training heart rate that reflects optimal aerobic training, and a number which, when exceeded, indicates a rapid transition to more anaerobic training. Through the use of this 180 Formula, all athletes can obtain their ideal individual aerobic training rates.

You can read more about his method here...

Its not like I have any timed competitions coming up that could get messed up and it certainly won't hurt anything (may not help either, but that is the risk of doing anything new). I am looking forward to trying this out. If it works for me - it may be a new way of training for me that will minimize the chance of injury and burnout while still allowing me to get out and exercise for fun. I figured early in the season (like now) is the perfect time to try and pick up something like this.

I will let you know how it ends up going for me. Should have some results (one way or the other) in a month or two.

Michael

dragon1952

The 220 - age is to get max heart rate. You usually go 70% of that or so to get to the fat-burning zone. His formula takes you directly to that 70% (or so) of max heart rate, or the fat-burning zone that you want to stay within 10 of (if I read it correctly).

dragon1952

McLoki wrote: »

You can jog at a 6-8% incline and keep your heart rate at 129? Mine would be over 170 with less than 2 min of that....

Well I don't know if you'd call what I do a jog. Maybe a fast shuffle? I'm talking 5.4 mph or so. At that speed and incline my feet are coming off of the ground anyway. And I probably do get a little over 129. But you are a lot bigger than me, so I'm sure you'd be working harder

Toxis

Finished the first week of c25k yesterday. Can't wait for Wednesday go start week 2...

McLoki

Toxis wrote: »

Finished the first week of c25k yesterday. Can't wait for Wednesday go start week 2...

Awesome - congrats. Do you have a 5k picked out for the end of it you are working twords?