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More Time To Get Fit - 2025

For the common cardio-fitter, I doubt they know that or even try anything different. We're not taking enthusiasts, but standard gym fitters.
 
I try to do various exercises to get more burn but yeah plateauing is a thing. Going to work the rowing machine for a bit and when I lose some weight will start back with some light lifting and then maybe get back to hitting the heavy bag. I couldn't believe how much work it was to go 3 minutes with 16oz gloves and a medium pace for 7 rounds.
 
Hitting a heavy bag is a really good thing, it's great for your arms, shoulders and core. I went to that when the gyms closed during the pandemic along with riding a bike.
 
Is anyone having an Issue with their Garmin device today? I think my watch is fine but I did get a message in my Garmin connect ap they are aware of the problem and working on it.
 
I have found that maximizing the time under tension works well for me when only lifting oncr a week. Slowly increase the tut until I hit 90 seconds, then increase the weight a little bit.

Try doing 10 bench press reps over the course of 90 seconds. It’s hard!!
 
Fenix 7 and it's fine. I did get a Vivosmart 5 so I could wear a regular watch and still track and it was having trouble updating the last two days (it's new).
 
I found some interesting data about lifting and reps that has somewhat impacted my routing. In the case of lifting for cycling, some science is saying to NEVER lift to failure. The gains from going to failure are small to none and the recovery time is much larger. The example given in the vid below for recovery time is 6hrs vs 48hrs for neuromuscular recovery time.

This has mildly impacted my lifting as it has given me another tool to gauge fatigue and still do work. The coach has prescribed 3x8 for most exercises. I tried 3x6 on a day where I felt especially tired, a double day actually. Normally I take a nap after lifting and before riding. With the lower rep count, I didn't need the nap. The ride went as well as normal. Also, 3x6 is helping me add weight.

 
"listen your body" and "measure your progress" is sage advise. Looks like you are finding what works man. You gonna make cobbler this year?
 
stangmx13 said:
I found some interesting data about lifting and reps that has somewhat impacted my routing. In the case of lifting for cycling, some science is saying to NEVER lift to failure. The gains from going to failure are small to none and the recovery time is much larger. The example given in the vid below for recovery time is 6hrs vs 48hrs for neuromuscular recovery time.

This has mildly impacted my lifting as it has given me another tool to gauge fatigue and still do work. The coach has prescribed 3x8 for most exercises. I tried 3x6 on a day where I felt especially tired, a double day actually. Normally I take a nap after lifting and before riding. With the lower rep count, I didn't need the nap. The ride went as well as normal. Also, 3x6 is helping me add weight.

Click to expand...
good info :thumbup for sure, your routine should align with what you want from the exercise. for me, with limited time and only one day a week to lift, maxing the time under tension and doing one slow set to failure has worked to add muscle and keep my metabolism going.

in general i will say that i have a tendency to overdo things, and when i conciously slow down speed or reduce effort by ~20% or so, it works out better for me
 
Mike95060 said:
"listen your body" and "measure your progress" is sage advise. Looks like you are finding what works man. You gonna make cobbler this year?
Click to expand...
It's more than that though. It's also "no pain no gain is kinda wrong". Capping your sets below failure is actually saying you don't need to hurt so much to maximize gains. We have all these misconceptions about fitness and exercise from like elementary school and half of them are not the most efficient way to get/stay fit or strong.

Ya all of this is working really well for me. The lifting has been unbelievably positive for my riding. I just did a ride last Sat - 4hrs total with one 20min interval in the first hour and one 20min in the last hour. Both times, I matched my best ever 20min power while doing RPE 8. It's like the lifting has woken my whole body up.

Yep I'll be in Bako. You coming?

My race schedule is kinda nuts rn. No one is surprised :LOL: . I still don't have an A-race for the summer or fall.

Screenshot 2025-01-28 at 4.57.22 PM.png
 
stangmx13 said:
It's more than that though. It's also "no pain no gain is kinda wrong". Capping your sets below failure is actually saying you don't need to hurt so much to maximize gains. We have all these misconceptions about fitness and exercise from like elementary school and half of them are not the most efficient way to get/stay fit or strong.

Ya all of this is working really well for me. The lifting has been unbelievably positive for my riding. I just did a ride last Sat - 4hrs total with one 20min interval in the first hour and one 20min in the last hour. Both times, I matched my best ever 20min power while doing RPE 8. It's like the lifting has woken my whole body up.
Click to expand...

What kind of gains are you looking for? Do you run a cardio program on your wearable when you're pushing weight?
 
I'm
stangmx13 said:
Yep I'll be in Bako. You coming?
Click to expand...

I'm scheduled to be there... :laughing

I want to do a "big" ride on my Chameleon franken bike this weekend. I'm not feeling real confident right now. I'm comfy y up to about 30 miles/3 hrs at a threshold-ish pace. After that??? eghhhh I have concerns. I'm concerned about the amount of climbing. I have Cobbler, bay to breakers, Alcatraz and Wharf to Wharf on my dance card so far. I don't feel ready for any of it but I'm trying to baby step my way into "ready." My heart hasn't really been feeling "pushing for new PR's" lately. The mental side of all of this is tough sometimes. You have been crushing it man. It's rad to see you keep improving. :thumbup
 
Holeshot said:
What kind of gains are you looking for? Do you run a cardio program on your wearable when you're pushing weight?
Click to expand...
The only goal I know of with the lifting is to make the lower back bulletproof as that was a serious issue last year during races. I suspect the coach is also looking for more torque and explosiveness from my legs. He doesn't volunteer his goals for me and I don't ask usually. The surprise of gains appearing is straight dopamine.

Cardio program? Time, HR, and sets are recorded to Garmin and pushed to Strava. Here's yesterday. Garmin's guess for what exercise I'm doing is half correct.

Strength

Distance 0.00 mi | Time 1:17:51 | Speed 0.0 mph
connect.garmin.com connect.garmin.com
 
Mike95060 said:
I'm scheduled to be there... :laughing

I want to do a "big" ride on my Chameleon franken bike this weekend. I'm not feeling real confident right now. I'm comfy y up to about 30 miles/3 hrs at a threshold-ish pace. After that??? eghhhh I have concerns. I'm concerned about the amount of climbing. I have Cobbler, bay to breakers, Alcatraz and Wharf to Wharf on my dance card so far. I don't feel ready for any of it but I'm trying to baby step my way into "ready." My heart hasn't really been feeling "pushing for new PR's" lately. The mental side of all of this is tough sometimes. You have been crushing it man. It's rad to see you keep improving. :thumbup
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You gotta come! 3hrs at threshold is easily 6hrs at not-threshold. That's like 5hrs of Z2, 45min of sweet spot, 10min of threshold, and 5min of VO2Max. Or more. You can really extend the comfy part of rides if you commit to Z2, commit to going slow AF up the hills.

But of course, Cobbler wont be comfy for anyone :LOL:. I won't be surprised if the course is slower this year because we won't be doing that flat river path at the start or end. But maybe theyll have more gravel roads and less cow trails. And def no mud this year. I'll be on my fav gravel tire this time - Tufo Thundero 44.
 
i’m gonna have to figure out a new way to stay on track after this wreck. can’t bear weight on my left foot for at least two months. fml.
 
Upper body. Maybe transition from the walks into higher HR resistance training R?
 
two wheel tramp said:
i’m gonna have to figure out a new way to stay on track after this wreck. can’t bear weight on my left foot for at least two months. fml.
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Several options. Are you able to swim?

If you're with a gym, do they have a hand crank machine? You would get 3 times the cardio from similar motion with feet, it works most of the body including your core.

Rowing machine? Could you do it with one foot providing opposition?
 
Climber said:
Several options. Are you able to swim?

If you're with a gym, do they have a hand crank machine? You would get 3 times the cardio from similar motion with feet, it works most of the body including your core.

Rowing machine? Could you do it with one foot providing opposition?
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i have pins in my foot so not sure but will ask. i’m not with a gym but now is the time to join. i’ve had my eye on those water resistance rowers for a while.

my nurses and two PTs commented on how well i did with my walker today compared to what they expected. i chalk that up to being in reasonably good shape but was also absolutely wiped out just getting 20 feet to the bathroom.
 
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