realskiers

Skis and Gear Discussion => The Neutral Zone -- Open Discussion on anything => Topic started by: Ron on June 10, 2009, 06:28:44 am


Title: Training is underway....pass the advil...
Post by: Ron on June 10, 2009, 06:28:44 am
Went to a core-class at 6 this am with my wife. There's a small fitness training center near my house that does classes and personal training. The owner is just like the trainer Jillian on "biggest Looser".  We do circuit training, 6 stations 1 minute intervals of all sorts of "midevil" (that's the way it should be spelled) tortures. Although I do stuff at home on a reguar basis, I know for sure I will be in pain this evening! I kept thinking about making turns in a big powder field...
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on June 10, 2009, 07:36:09 am

Glad you can "share the joy".  I find it much easier to stick to an exercise regimen when you have someone to encourage you on days when you "don't quite feel like doing it".

Somewhat amazing how long the residual effects from the Cat Skiing adventure have been, but then it took them forever to diagnose the injury, so reasonable that it would take longer for the body to heal completely.
Title: Re: Training is underway....pass the advil...
Post by: Ron on June 10, 2009, 07:58:14 am
well, long story short is that they never really could diagnose all that "occured." The fix with mesh in the lower ab/iguinal ligment area is good about 90% say, but the adductors and sartaurus (sp) are still problematic. Not complaining, just need to be more aggressive in training and maybe working on those specific areas, I can get it back for the most part. Only issue is really lifting the leg with bent knee, like jumping or aggressively skiing bumps and those type movements where you need to suck up the knees. Not the end of the end of the world.   Just old and broken down. :)
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on June 10, 2009, 08:37:34 am


I can empathize with the old and broken down feeling at times.  However, the more you can do to build and maintain a physical base while you are still a youngster, the more it will pay once you get as old as Gary.   ;D >:D 

As they used to tell me in the hospital at Ft. Riley, "no pain, no gain".
-
-
-
On the other hand, you could choose not to be active and living life and just sit around and watch television all the time.  You probably wouldn't have any sports injuries -- but you would probably have a whole different basket of medical concerns.


Purely as a non-doctor, I still like the remote diagnosis that Perry did last year.
Title: Re: Training is underway....pass the advil...
Post by: Ron on June 10, 2009, 08:58:21 am
i really dont feel broken down! Really. no complaints at all.   What was Perry's diagnosis? Illioapsoas? We did look into that, the MRI did not show a tear but they never imaged the quad or thigh area. No worries, we're on the road and doing well. Overall, the leg is strong. This is fine tuning.
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on June 10, 2009, 09:24:08 am
I would say that you don't move or act broken down either!!? ?;D

Now me, on the other hand, really don't have any complaints either - but I didn't warm up slowly enough before racquetball last week with my 24 and 32 year old sons and strained something in my wrist.? Will miss a couple of weeks, so sometimes feeling a bit broken down.

However, the fact that we can still get out and play pretty actively together is well worth the occassional ache and pain.? And we had a hilarious time after I had to start playing left handed -- and one son chose to also play left handed "in sympathy".? Of course, he's much more ambidexterous than I am.
Title: Re: Training is underway....pass the advil...
Post by: Ron on June 10, 2009, 01:49:25 pm
Too funny, age is only relative. You see so many skiers out here rippin' it up well into their 70's and still sking prety well into their 80's. We just have to keep up the fitness and nutrition.
Title: Re: Training is underway....pass the advil...
Post by: SnowHot on June 12, 2009, 09:01:01 am
The last time I had great results with my fitness was when I hired a personal trainer, after a major surgery.
She got me on track and kicked my butt.  The good results did not come without a bulk purchase of advil and some serious pain.

Fill us in on some of what you're doing?

Title: Re: Training is underway....pass the advil...
Post by: Ron on June 12, 2009, 11:13:12 am
basic program is 3 sessions per week plus one core training session. so each wednesday will be painful as its a core class at 6am and then I go back at 11:30 for regular session.  The goal is to cut 5 pounds of fat and replace with 5 pounds of muscle. I am currently at 13.6% body fat so I don't need to really cut weight. The sessions will consists of 20 minutes plyometrics- which are explosive, quick musle and cardio traingi followed by 40 minutes of weight trainging with the emphasis on ski fitness, Going for those Arnold Quads! 
Title: Re: Training is underway....pass the advil...
Post by: SnowHot on June 12, 2009, 01:18:09 pm
Holy Crap!  You do all that!? (http://www.theskidiva.com/forums/images/smilies/hail.gif)
Title: Re: Training is underway....pass the advil...
Post by: Living Proof on June 15, 2009, 06:23:59 am
The goal is to cut 5 pounds of fat and replace with 5 pounds of muscle. I am currently at 13.6% body fat so I don't need to really cut weight. The sessions will consists of 20 minutes plyometrics- which are explosive, quick musle and cardio traingi followed by 40 minutes of weight trainging with the emphasis on ski fitness, Going for those Arnold Quads!?
Ron,

13.6% body weight - you stud muffin you!

I think you would really like to say Harald Quads as he's cut! So just give it up for HH.  ;D
Title: Re: Training is underway....pass the advil...
Post by: Ron on June 15, 2009, 08:29:53 am
can we please leave him out of this, you're killing my buzz!? ?::)

Had my 1st class this AM- very interesting and challenging- learned a couple of very cool things.

started off with a side ways drill on the treadmill, emphasis is quick feet. kind of a sideways hop/gallup. Hard to describe. Really gets the heart pounding!? This really works the feet, ankles and adductors. Harder than it seemed after a couple minutes.

Next, walk backwards on TM at high incline for a couple. Works hamstrings and calves.

Squat rack- We did some very slow squats using a couple different feet positioning. One thing I learned was that I need to keep my knees out much more. They should be alligned with your feet (of course never extend over your toes but I assume everyone knows that) We do a couple sets at low weight, very slow, then let the legs come to 90 degrees, extend out 1/2 way and do reps a a very fast rate (just 1/2 way) until the legs start shaking. doesn't take long

A little stretching....Next, we put a step block on the floor with one leg on the step. go as fast as you can for 1 minute hop side to side with the one foot touching the step, kind of a side to side jump.

we did a hampstring and lower back drill. Hard to desribe but standing up with the lower cable bend over and whole leaning back you lift, using your lower back and hips, I't a visual thing!

Back to more quats again and another round on the step block.

Final stretch


Title: Re: Training is underway....pass the advil...
Post by: Ron on June 16, 2009, 07:14:19 am
DAY 2-  I figure this will become my journal so if its boring, just ignore it! Hope you guys don't mind me posting this.

definetly feel the workout yesterday, mostly in the quad and inner thigh area of my right leg, this is exaclty what I was hoping for.

Kind of an off-day. Rode the stationary bike at an easy pace for 1/2 hour. Was assigned as "home work" to do bicep workout.

pyramids: starting with 35#bumbells (should have started with 30 but don't have them) 12 reps, immediately go to 25# 10 reps, immediately to 20# 8 reps, 15# 4 reps, back up - 2 sets. I feel the burn.....

Tomorrow is core-max class and then main workout.
Title: Re: Training is underway....pass the advil...
Post by: Ron on June 17, 2009, 06:54:34 am
Day 3- 6 AM core class, hour session 10 stations varying from front, side (obliques) lower and upper abs. Did better this time, right ab and leg are feeling much stronger/improved. I think those trouble areas were just in need of a good workout. even though you think you are getting a good workout skiing, its really not enough or comprehensive.

11:30- workout pending...


Title: Re: Training is underway....pass the advil...
Post by: Ron on June 19, 2009, 08:38:49 am
Wednesday's afternoon workout was bruttle again: treadmill quick feet drills , two-footed hops from two bosi balls, the focus is on sticking the landing and then hopping back.

Slightly inclinded bench press with pyramid sets. Alternate right/left of putting the majority of the weight on each side then up balanced. A series of pullup type sets, Seated rows with a lightly different twist. Pyramid sets of slow pushups on step. Burn outs at end.  I was in pain within hours....
Title: Re: Training is underway....pass the advil...
Post by: Ron on June 19, 2009, 08:45:01 am
Thurday- Did legs at home

Friday Am- Quick feet, reverse walk on incline, bosi-ball hop.

Pyramid sets of side dumbell lifts, front delt lifts, Close in pushups on step for Tri's. Sets of sitting on bosi ball, with 15 pound dumbells, Arms at shoulder height at 45 degree. As you lift the right, also lift left leg while keeping left arm at shoulder height. This took a little bit to coordinate!  Reverse tri- cable pull downs; palms up pull down with elbows at side.

I am toast......
Title: Re: Training is underway....pass the advil...
Post by: Ron on June 23, 2009, 06:36:40 am
Saturday was a "day off" no lifting permitted. I rode 18 miles on the trails and averaged 14.9 MPH, I would have hit my 15avg but a dog ran out in front of me and I had to hit the brakes and stop, it was a close one, especially given that I was doing 25mph!

Sunday, did at home core max program for 45 minutes, then did "home workout" which meant, vacuming, mopping and dusting for Fathers day party- Cooked brisket at 200 degrees for 7 hours, finished it off on the grill for 1.5 hours with smoker chips... made home made BBQ sauce with wife, yum.....

Monday, Leg workout. plyo warmup, quick feet and such, leg presses, she changed up workout with different variations of leg/feet positioning on sled. Did calves. Bosi ball lateral leaps, wall squats into isometric holds and then pulses, Pain......

Tuesday, 2 mile run, pyramid bicept workout.

So far, I have actually lost another 4 pounds, which of course varies but currently at 166
Title: Re: Training is underway....pass the advil...
Post by: midwif on June 23, 2009, 10:54:24 am
Jeez, I feel inadequate!!
Ron, I am not sure if I feel intimidated or glad I don't have the time for that kind of work out.
Pass the Advil indeed!. I'll take some in empathy. :D
Title: Re: Training is underway....pass the advil...
Post by: Ron on June 23, 2009, 11:13:55 am
workouts are at 6 am or 7 am.....I am at work at or before 9 am on those AM's...... you have the time......... ::) 


BTW- my wife does basically the same training program but all of her workouts are at 6am and on Saturdays. PLUS she runs 3 times a week. She kicks ass!
Title: Re: Training is underway....pass the advil...
Post by: ToddW on June 23, 2009, 06:05:23 pm
Jeez, I feel inadequate!!


Me too? :-[? This is a very impressive undertaking.? I'm looking forward to seeing video of your on-snow gains from this next season.
Title: Re: Training is underway....pass the advil...
Post by: midwif on June 24, 2009, 04:21:40 pm
workouts are at 6 am or 7 am.....I am at work at or before 9 am on those AM's...... you have the time......... ::)?


BTW- my wife does basically the same training program but all of her workouts are at 6am and on Saturdays. PLUS she runs 3 times a week. She kicks ass!

My work days start at 8am. And don't end until 8:30 or 9 pm. I am too blown out by then to work out. Working the night shift is just as long, but I usually do something the day of a night shift.  I have 3-4 days a week to do physical activity. I sometimes do two different activities in a day, ie an aerobic one and then go to yoga class.

Heading in the right direction though. Jim and I did a 20 mi bike ride this past sunday. Nice flat terrain along the lackawaxen river in PA.
Then I did a 18 mi ride today in central park, which is mostly rolling hills. Trying to get the legs in shape for a 60 mi bike day in Amherst, Ma in mid august. "The Farm Ride" which is an organized event followed by a nice meal from local farms.
Title: Re: Training is underway....pass the advil...
Post by: Ron on June 25, 2009, 06:23:20 am
that's a long day! wow! Good job on the rides, Sounds like you 2 are having fun along the way, good for you both. If you ever want to ride the rail to trail I ride, its columbia trail in High bridge NJ http://trails.mtbr.com/cat/united-states-trails/trails-new-jersey/trail/PRD_169029_4564crx.aspx  very scenic, flat and shaded all summer! It's about 2 hours from the city. I would be happy to meet you there one morning for a nice ride. Its about 5 minutes from my house. You can ride as far as 35 miles r/t if you want.  Keep up the good work.
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on June 25, 2009, 07:38:42 am
Ron:

Thanks.? Sounds like a great trail (especially the shaded part? ;D ).? I ride a lot On the W&OD rail to trail down here.? It's 45 miles total from the Potomac river all the way out to the Shenandoah, so easy to pick a different section and ride a few miles roundtrip while working my way up to the Farm Ride.? Thanks for the link.

Is the trail suitable for Road Bikes (asphalt) or is it a packed cinder or gravel that needs Mountain Bike or Street tires?? That's one of the nice things about the w&OD is that the whole thing is paved (and with a yellow line down the middle to divide the traffic just like a highway.? ????

Jim

Title: Re: Training is underway....pass the advil...
Post by: Ron on June 25, 2009, 09:03:26 am
not paved!  packed cinder/gravel. A roadie is not recommended. It's kinda like the groomed vs. off-piste thing! I try to avoid the paved stuff... :)
Title: Re: Training is underway....pass the advil...
Post by: midwif on June 25, 2009, 07:50:51 pm
Hmm, I don't think we have compatible bikes, Ron. :D
I have a approx 15 yr old titanium road bike with carbon fork and dura ace components.
Frankly, I don't ride ANYWHERE near well enough to warrant this thing, but when my husband got his, I told him he couldn't have one unless I got one TOO!! ;D ;D
Turns out, these things are the cost of a small car. And I live in a primarily paved spot, aka NYC.
Though I would llike to try mountain biking some day. Just don't want to break anything.
Title: Re: Training is underway....pass the advil...
Post by: Ron on June 26, 2009, 09:07:12 am
Sweet bike!  Nice job. Still a rippin' bike for sure. I am not riding anything technical or crazy, this isn't Dh riding. I do want to amp it up a bit though. It's so good for skiing off-piste as you have to use the same balance and body awareness. I really use it for getting my mind to stop worrying about tight openings  like clsoe trees and such, I ride the bike through real tight places to work on that. It seems to have helped.  We just bought a decent hybrid bike which is perfect for hard trails and rails to trails for about 350.00, if you really want one, you can find them used for much less. You don't need very good shifters or brakes for casual riding, SRAM is more than adequate.
Title: Re: Training is underway....pass the advil...
Post by: midwif on June 26, 2009, 09:36:26 am
But Ron, you have to understand......I'm spoiled. ;) ;D I like a light ride.

It would be hard for me to get a bike that was heavy. I HATE riding those suckers up hills. Not a great hill climber, I must admit.

I always told Doug to just assume that I was far behind him on a hill and adjust accordingly. Unless he wanted to ride alone.
I occasionally make myself do some extra loops of the biggest hill in central park, just to get better at them.

As far as skiing thru tight spots, I am not too fearful, but should be. ;D
Title: Re: Training is underway....pass the advil...
Post by: Ron on June 26, 2009, 01:46:22 pm
Your not spoiled, you just know what you want, the best and won't settle, Right Jim???? :)

Is this a speedlight?  Sweet ride........

Tight spots, that's good they don't faze you. I see a tight spot and analyze it too much. I am working on looking at objects on the far side of the opening and just keeping my core and head focused on that spot.
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on June 26, 2009, 02:57:18 pm
Your not spoiled, you just know what you want, the best and won't settle, Right Jim???? :)

Is this a speedlight?? Sweet ride........

Welllll, fortunately for me she sometimes settles for quite a bit less than perfection.? ?;D

Lynn's bike that matched Doug's is a GT (I'm not even sure it was a production bike).? Doug did also have a Litespeed, that may have been his racing bike at some point.? Lynn has some pretty interesting stories, but as a nationally known triathlete he seems to have had lots of options for sponsored/heavily discounted biking and swimming gear.?


Hope Lynn doesn't mind but here's a web copy of the Sullivan County Democrat.? Lynn is a bit modest about it (really) but she did the Highland Triathlon along with running the New York City Marathon a couple of times when younger.

------------------------------------------------------------------------------------

YULAN ? June 27, 2003 ? For the winners of the 11th Annual Highland Triathlon, the taste of victory was sweet.
...
...
...
Doug Stern, founder of the Highland Triathlon, began competing in such events in 1984. A year later, he was ranked fourth nationally. Stern presently serves as head coach of the U. S. Triathlon Training Center in Ca.? ?This race started when I used to bring my friends up to my house in Yulan to train, and my wife said, ?As long as you?re bringing all these people up here, you might as well have a race,?? he recalled. ?That?s how it all started.
Title: Re: Training is underway....pass the advil...
Post by: midwif on June 26, 2009, 04:08:39 pm
Just to keep the facts straight, Doug was nationally ranked in his age group (in his forties).

No, the Litespeed was an 'extra" bike that he acquired and I don't remember why anymore.
 It is heavier than the GT, which is known for being "stiff". I like the way mine feels, but some riders have mentioned the reputation of the GT as being a hard ride.

He had a custom fitted bike made by Francesco Cuevas.
Cuevas grandson refurbished and painted that bike a few years ago and Doug then gave it to Zach.

I did the NYC marathon 3 times. The last in 1983. The last time I did the Highland triathlong was 2001. ( I think).
It was a sprint distance triathlon- 1/2 mile swim, 14 mile bike (HILLY!) and 4 mile run (also hilly).

No more for running for me, so no more triathlons. And I haven't been swimming laps in 3-4 years, so REALLY out of shape in that sport.

So Ron, what was your workout today???
Title: Re: Training is underway....pass the advil...
Post by: jbotti on June 26, 2009, 10:10:34 pm
Ron, you are right. Nothing conditions you foir skiing like cycling and especially riding hills. I find cycling a close second to skiing and once I get over the initial depression of the ski season ending, I get quite excited about spending more time on the bike. Of course in CA we cycle all year long and this really helps during ski season as well. We have awesome climbs out here, MT Tam is in my backyard with 2700 feet of vert with US 1 (the coastal highway) on one side of it. In the east bay we have MT Diablo (3600 vert) and Mt Hamilton (4500 vert) and all are awesome places to cycle. If anyone comes to the bay area and wants to do some great cycling, send me a PM and I will show you around.

I am biased but there really is no more beatiful place to cycle than out on US 1 in Marin County!!

Sounds like everyone is shredding it with staying in shape!! Very nice!!
Title: Re: Training is underway....pass the advil...
Post by: midwif on June 27, 2009, 12:04:56 pm
John, those are some SERIOUS hills.
Sounds like your legs are in pretty good shape.
Title: Re: Training is underway....pass the advil...
Post by: Ron on June 29, 2009, 08:23:38 am
Yes, those are not just hills..... pass the water bottle!  Good job and that scenery is beyond beautiful!
Title: Re: Training is underway....pass the advil...
Post by: jbotti on June 29, 2009, 08:27:17 am
They seemed that way when I first moved here 17 years ago. Now I am on Mt tam 3-5 days a week for a 2-3 hour ride each time. I certainly still respect the hills but I now enjoy them thoroughly. If you attack too hard on long hills, the hill tends to attack back!! If you respect the hill the whole way, the hill will alow you to ride gracefully and joyously to the top!!

Of course having the right gearing helps a ton as well. A compact chain ring is a necessity out here and some even go to a triple. Being able to spin some makes all the difference.
Title: Re: Training is underway....pass the advil...
Post by: Ron on June 29, 2009, 10:27:12 am
right tools of the job! and the right knowledge too, knowing how to attack is key too. Don't short yourself on your skills and accomplishments.
Title: Re: Training is underway....pass the advil...
Post by: SnowHot on July 09, 2009, 04:15:37 am
Wednesday's afternoon workout was bruttle again: treadmill quick feet drills , two-footed hops from two bosi balls, the focus is on sticking the landing and then hopping back.

Slightly inclinded bench press with pyramid sets. Alternate right/left of putting the majority of the weight on each side then up balanced. A series of pullup type sets, Seated rows with a lightly different twist. Pyramid sets of slow pushups on step. Burn outs at end.? I was in pain within hours....

I like the quick feet drills you describe.  If I'm doing them correctly, I think that will help a lot in the bumps, come ski season.

I've been riding mt bike a lot this summer.  The tight tree sections and twisties have really enlightened me on looking forward, not thinking too much and moving forward through the turn......sound familiar?
Sounds an awful lot like a bump lesson, eh?
Title: Re: Training is underway....pass the advil...
Post by: Living Proof on July 10, 2009, 11:52:03 am
Ron,
Each Tuesday night, I'm training at a local "Wing Night" that features Miller Light Pitchers. Does that count? All work and no play = ???.

I've been riding 100 miles plus per week on road bikes. My base mileage is at the point of starting intensity riding. Made the mistake yesterday of doing a serious interval workout with the wind at my back. Ended up riding 8 miles home into a nasty 20 plus mph headwind using my lowest gearing. Live and Learn! Thank goodness for Vitamin I.
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on July 10, 2009, 12:19:40 pm
I think "Wing Night" absolutely counts, since wings help you fly????? ????? And, Miller Light continues with the theme.? Now if you were drinking Miller Heavy I would have to change my opinion.

This is sort of your own personal take off of the "Red Bull Gives You Wings" slogan?
Title: Re: Training is underway....pass the advil...
Post by: midwif on July 11, 2009, 08:57:13 am

Hey, does watching the Tour De France count as a workout? ;)

Watching Contador sling past the head of the peloton and move away from them on the climb to Arcalisa (sp?)
in the Pyrenees yesterday was pretty amazing.
I would be surprised if Le Lance can match that or have a strategy that would neutralize that ability.

Lots of young talent and strength in the TDF. Fun watching.

ALMOST as good as working out. ;D
Title: Re: Training is underway....pass the advil...
Post by: midwif on July 12, 2009, 09:28:15 am
Well folks, yesterday was a true Advil day for me.
Rode up the west side of Manhattan across the GW Bridge to NJ. Then rode up to the Tappan Zee Bridge.
Got a wee bit lost (just a couple of miles), found some bikers to follow and show me the way.
Total mileage about 42 miles.

Can I say how much my butt hurts????? :'(;D

Boy, did that beer taste good when I got home! ;D
Title: Re: Training is underway....pass the advil...
Post by: Living Proof on July 12, 2009, 09:29:04 am
Watch the tour, eat wings, drink Miller Light, and, then you better get your butt on a bike.

I'd love to try skiing tomorrow as my legs and lungs are better than they've been in years. ?Still not ready for the ride posted on Epic where you climb 10,000 ft. in 62 miles.
Title: Re: Training is underway....pass the advil...
Post by: Ron on July 13, 2009, 06:11:45 am
Well folks, yesterday was a true Advil day for me.
Rode up the west side of Manhattan across the GW Bridge to NJ. Then rode up to the Tappan Zee Bridge.
Got a wee bit lost (just a couple of miles), found some bikers to follow and show me the way.
Total mileage about 42 miles.

Can I say how much my butt hurts????? :'(;D

Boy, did that beer taste good when I got home! ;D

WOW LYNN!  What a great ride, good job. Yup tasty brew for sure!  Nice ride too.
Title: Re: Training is underway....pass the advil...
Post by: Ron on July 13, 2009, 06:15:03 am
wow, lots of folks working it, ehhem, witht eh slight exception of a couple "workouts" mentioned 

TC, yep, i think a lot of you and I are trying to accomplish is pure metal. timing in tights trees and turning the mind off and lettig it do what we know we can do! Good on ya' 

LP, excellent job bro'  !!!  Hows the shoulder feeling after a bunch of miles on the pavement?

Started interval training. warm up with 5 minutes on eliptial at 125 plus paces per minute, jump right onto treadmill walk and run at 1 minute intervals, 3.5 mph walk (or where ever your comfortable) and then increase speed to 8 mph (or where comfortable)  10 sets/minutes. Very good way to increase stamina and endurance

New diet was created for me based on the 3 week initial training cycle. 
Here's my target for each day on off days its a little lower for each: 
in grams:
Carbs: 360-380
Protien 240-255
Fat: 53-57
calories: 2875-3061

It's actually diffucult to hit the calories per day and not each junk to fill it out. No white breads, sugars, artificial colors, additives, etc.
Title: Re: Training is underway....pass the advil...
Post by: SnowHot on July 22, 2009, 08:32:23 am
Wow, did I ever get a reality check last weekend!
I rode a mt bike trail that has some extremely challenging terrain and tons of obstacles.
I decided ahead of time that I would not take the bail outs on any of the obstacles, but I had to bow to two of them after the rest of the trail put the smack down on me.

I came away from this ride with a couple of primary thoughts...
I'm not in as good of condition as I thought I was
I Need to stop thinking too much

Excuse me while I hang my head in shame and count my bruises.
Title: Re: Training is underway....pass the advil...
Post by: Ron on July 22, 2009, 12:51:42 pm
You are doing Fine!, there are points for "heart and courage" 2 of which you have plenty! 
Title: Re: Training is underway....pass the advil...
Post by: SnowHot on July 22, 2009, 10:35:34 pm
This trail kicked my butt, and I have bruises on my butt to prove it.

NO!  I'm not posting pics ;)
Title: Re: Training is underway....pass the advil...
Post by: Ron on July 23, 2009, 11:09:50 am
Bruises are like little badges of honor..... :)
Title: Re: Training is underway....pass the advil...
Post by: midwif on July 27, 2009, 10:37:36 am
Well, only 12 days to go until our 100km ride in Massachusetts.

Jim and I did almost 48 miles yesterday. Had a nice sit down lunch at the turnaround point in the pretty town of Piermont.
(that's civilized training! :D :D).

THen tackled the return trip to manhattan. The ride back is more challenging. About 3 miles of uphill altogether in the first 4 miles.
Slow and steady was the mantra.

We had limited time the day before, so just did 14 miles in Central Park with an emphasis on the hill at the north end. Our hill climbing leaves
much to be desired.  ::).

Am hoping to bike a couple more times this week and hit a 100 mile week. Jim has consistently been doing more mileage each week.
Number 2 will have to work harder. ::)

Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on July 27, 2009, 12:29:43 pm
Our hill climbing leaves much to be desired.? ::).

Am hoping to bike a couple more times this week and hit a 100 mile week. Jim has consistently been doing more mileage each week.
Number 2 will have to work harder. ::)


Number 2 is only number 2 when going down hill.? ;)? ;)? My extra 65 pounds helps me a lot going downhill, doesn't add much to my "going uphill" capability. And, besides, we Kansas boys didn't grow up with hills and don't know what to do with them.? Fortunately, the tour director has promised that there AREN'T any hills in the shorter planned ride.?

By the way, 'midwif' may have only ridden 48 miles, but I rode 77 kilometers (and 23 kilometers the day before).

I have to admit, however, that riding along the Hudson River and then across the George Washington bridge back into Manhattan is quite scenic.? Especially when the city skyline is framed by thunderstorms and lightning and all the recreational sailboats and WaveRunners are running for cover.?
Title: Re: Training is underway....pass the advil...
Post by: Gary on July 27, 2009, 02:53:17 pm
It all sounds great Jim....awesom for training and just a beautiful way to see this great country.

Keep up the riding and let us know when you've got only 55 extra pounds helping you down those hills.  ;D

 G
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on July 27, 2009, 10:58:49 pm

Keep up the riding and let us know when you've got only 55 extra pounds helping you down those hills.? ;D
 G

Gary, I need some coaching here.  How do I go about telling Lynn that my hill climbing deficit would be better if she would only put on 10 pounds or so??   >:D ;D
 
Title: Re: Training is underway....pass the advil...
Post by: SnowHot on July 28, 2009, 05:27:11 am
You could just buy her lots of chocolates. :)
Title: Re: Training is underway....pass the advil...
Post by: Gary on July 28, 2009, 09:38:02 am
It so simple Jim....instead of filling her bikr tires to 120bls.....fill em to 60.....oh yeah....equality is a nice thing! >:D

Just don't tell her it was me that planted that evil seed in your brain...I'll be shelping bags for her the next 5 years.

Best,
G
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on July 28, 2009, 10:08:35 am


Hmmm.  So THAT's why she always volunteers to do the tire pumping.  Damn!  >:( >:D
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on July 28, 2009, 11:49:28 am
You could just buy her lots of chocolates. :)

GREAT IDEA -- I love chocolate more than she!!   ::) ;D  Whoops, guess that defeats the purpose.
Title: Re: Training is underway....pass the advil...
Post by: Ron on July 28, 2009, 12:08:10 pm
find that nice gear and just grind it out!  Cadence my friend cadence...... Don't look up... ::)
Title: Re: Training is underway....pass the advil...
Post by: Gary on July 29, 2009, 09:40:40 am
Ron...come on....the man is desperate....chocol ate and bike tampering..gesh...I sense desperation here.   :-[

Can't the man have one sport that Lynn has to look up to him and say.....Jim "Lance" Ratlfif.....amazing .  ::)


Jim....double your efforts, double fudge chocolate with carmel filling and only 20psi in the tires.  >:D

G
 ;D ;D ;D
Title: Re: Training is underway....pass the advil...
Post by: Ron on July 29, 2009, 09:51:29 am
these area all signs of weakness and excuses!  :) do you want an * next to your ride time???? I think not!  >:D
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on July 29, 2009, 12:48:45 pm
Can't the man have one sport that Lynn has to look up to him and say.....Jim "Lance" Ratlfif.....amazing .? ::)

LOLOL? ?;D ;D? ;D

You guys are funny, and I LOVE it.? ::) 8) 8)

I live by that old Chinese proverb (or was that a Kansas Farmer proverb).? If you can't Dazzle them with Brilliance, then Baffle them with Bullshit.

I will say that there is clearly one "sport" where Lynn does look up to me!!!? And so, putting aside all modesty and self restraint, I will share with all that I DO have an Area of Brilliance.? Even Lynn recognizes this and would admit to how enjoyable it was; I am TA-DA-TA-DAAA? a brilliant table tennis player.? Not as good anymore as when I played daily in the hospital at Ft. Riley and was the target to beat by everyone else in the hospital, but still pretty good even today.? We found a table when we were in Williamsburg and played for an hour or so.  Had a blast.

Just call me Jim "Chung" Ratliff.? ?;D ;D ;D
There, now my desperation can be put to rest!!

Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on July 29, 2009, 12:56:16 pm
these area all signs of weakness and excuses!? :) do you want an * next to your ride time???? I think not!? >:D

 :)? The joy is in the journey and the completion Grasshopper, and not in measuring the time or effort it might take.? ;) ;)

A asterix next to my ride time?? --- Say it ain't so, Shoeless Joe!!? --- They didn't even tell me they were timing it.
Title: Re: Training is underway....pass the advil...
Post by: Ron on July 29, 2009, 01:35:25 pm
these area all signs of weakness and excuses!? :) do you want an * next to your ride time???? I think not!? >:D

:)? The joy is in the journey and the completion Grasshopper, and not in measuring the time or effort it might take.? ;) ;)--

Yes exactly, a hard fought battle is better. The excuses being shamelessly promoted by Mr. cassara are for the weak- you my friend are a warrier.......? :)

A asterix next to my ride time?? --- Say it ain't so, Shoeless Joe!!? --- They didn't even tell me they were timing it.-
maybe not timing it but completion on ones own merits are worth every painful stroke of the pedal!!!!!
Quote
Quote
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on July 29, 2009, 02:14:19 pm
Actually Lynn had the tour organizer(s) over for dinner last night, and it's going to be a piece of cake.
No hills more than a block long, and how bad can that be?
Ride 20 miles (70-80 minutes?), stop 15 minutes (or longer if you want) at the pre-positioned food and drink rest areas.
Repeat twice and the 100 km is over with in less than 6 hours total including food stops.
We have the option of being in a guided group to set the pace and keep from getting lost, and most everybody gets to ride in the "peloton" and therefore minimal wind resistance.
"SAG" truck (Support And Gear) on call for breakdowns (either mechanical or physical).

Ride a different route on Sunday (we'll probably only do 30 miles).

Title: Re: Training is underway....pass the advil...
Post by: Ron on July 30, 2009, 06:19:54 am
Have a fantastic ride and enjoy it! Sounds like you are all "geared-up" for it!  Good for you.
Title: Re: Training is underway....pass the advil...
Post by: Gary on July 30, 2009, 02:33:14 pm
Two words my Kansas deportee;

BAG BALM!!!!
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on July 31, 2009, 02:24:50 pm
Two words my Kansas deportee;

BAG BALM!!!!

or Chamois Butter??
Title: Re: Training is underway....pass the advil...
Post by: Ron on August 01, 2009, 04:47:37 am
Guys, are we done crying?  Do I need to change your diapers (said in a really bad Arnold impression voice)
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on August 03, 2009, 08:53:28 am
well, long story short is that they never really could diagnose all that "occured." The fix with mesh in the lower ab/iguinal ligment area is good about 90% say, but the adductors and sartaurus (sp) are still problematic. Not complaining, just need to be more aggressive in training and maybe working on those specific areas, I can get it back for the most part. Only issue is really lifting the leg with bent knee, like jumping or aggressively skiing bumps and those type movements where you need to suck up the knees. Not the end of the end of the world.? ?Just old and broken down. :)

Ron:?

Just a little follow-up to the original focus of this oft-hijacked thread.?
How are you feeling regarding the specific areas that were weak. Ready for Chile?? I have been completely in awe of the level of your work-outs (both the intensity and your dedication).

 ;D ;D And its called a "Chamois" not a diaper.? ;D ;D
Title: Re: Training is underway....pass the advil...
Post by: Ron on August 03, 2009, 12:23:02 pm
don't be in awe!? Really, anyone can do this, thanks though. I absolotuely love this so its so easy. I look forward to challenging myself everyday. Doing well, I got one muscle in my quad to release that was locked up (amazing how the body works!) and both legs are much stronger. There are areas that can get a little sore but with some stretching, they are fine.? Still? a long way from what I perceive as being as conditioned I want to be in.
Title: Re: Training is underway....pass the advil...
Post by: LivingProof on August 05, 2009, 09:59:04 am
Hey Jim and Ron,
Well I'm back (the bad penny always returns) and thanks with the help resolving my log-in issues. The old Living Proof was my evil twin brother and needed killing. The new LivingProof promises to be a kinder and gentler SOB.

I've done a lot of Ib this summer. Been riding 100 miles per week and my 63 year old bod needs all the help it can get. I'm looking for a local century ride or maybe a metric. A 6 hour metric with a group can be a fun ride in that riding in the draft of others makes it way easier. Where in Mass are you riding? I've been concentrating on about 25-30 mile rides. Wind is always an issue at the Jersey shore and it can be very exhausting. My issues are related to recovering following a hard ride, and, I find that more active rest is needed than years ago. Still, in 2 months I've lost 10 lbs and am managing my calorie intake much better.

I still think that "Wings and Miller Light" nights are way better than chocolate.
Title: Re: Training is underway....pass the advil...
Post by: Ron on August 05, 2009, 11:27:37 am
welcome back!  you have a great ride schedule but what about stretching, hydration and nutrition? If you are not taking in enough complex carbs and protien with adequate H2O, you may be losing weight, but you may be losing muscle! You need to go to a 6 times daily food plan that meets your body's needs. Drop the fried garbage, cheese and alchohol! Take one dinner for your cheat meal and enjoy a few wings and a couple of lite beers but if you are riding 25 miles per day, you are probably not fueling your body properly. You would be amazed how much more quickly you can recover with the right foods.
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on August 05, 2009, 12:12:29 pm
Hey Jim and Ron,
Well I'm back (the bad penny always returns) and thanks with the help resolving my log-in issues. The old Living Proof was my evil twin brother and needed killing. The new LivingProof promises to be a kinder and gentler SOB.
 I'm looking for a local century ride or maybe a metric. A 6 hour metric with a group can be a fun ride in that riding in the draft of others makes it way easier. Where in Mass are you riding?


See the link below.? It's at Amherst, MA (using the U-Mass dorms for housing, etc).? There is a registration fee, but they also provide a lot of support as far as prepositioned reststops (with food and drink) every 20 miles on the 100km ride and a SAG truck for assistance in case of mechanical or physical problems.? And yes, Lynn and I are COUNTING on the fact that there is a lot less wind resistance in a group.?

www.thefarmride.com (http://www.thefarmride.com)

Jim

PS. And welcome back.? Svend's wife's account also got deleted so I'm not sure exactly what went on.? Hate to fess up to it being a Jim error.


Title: Re: Training is underway....pass the advil...
Post by: LivingProof on August 05, 2009, 02:59:36 pm


See the link below.? It's at Amherst, MA (using the U-Mass dorms for housing, etc).? There is a registration fee, but they also provide a lot of support as far as prepositioned reststops (with food and drink) every 20 miles on the 100km ride and a SAG truck for assistance in case of mechanical or physical problems.? And yes, Lynn and I are COUNTING on the fact that there is a lot less wind resistance in a group.? I think she is getting tired of me always drafting her, since she's a stronger rider than me.

www.thefarmride.com (http://www.thefarmride.com)

Jim

PS. And welcome back.? Svend's wife's account also got deleted so I'm not sure exactly what went on.? Hate to fess up to it being a Jim error.

The Farm Ride looks nice and civilized! I have family in the Springfield Mass area and it's great country.

For a while, I considered the "D2R2" which is in Deerfield Mass. and some Epic members are going to do it. Deerfied Dirt Randonee Ride. Ya get the pleasure of climbing 10,000 feet over 62 miles and if you do the full century ride, climbing is 15,000 ft. Think of biking up Stowe 5 times in 62 miles. Dirt roads no less. The 2 months of training I've done is totally inadequate for the metric let alone the full century. See some pics at the below website.

http://www.franklinlandtrust.org/randonee.htm

PS - While I've not met or seen Lynn, I'm sure the scenery would be much better riding behind her than the guys I get to ride with. Your hormones are in the right place!

Enjoy
Title: Re: Training is underway....pass the advil...
Post by: Glenn on August 07, 2009, 05:12:31 am
I haven't been to the gym for probably close to 2 months.  :-[  But I did move and stack a cord of firewood last weekend...and I've been splitting like crazy.
Title: Re: Training is underway....pass the advil...
Post by: midwif on August 07, 2009, 08:53:28 am
Not very aerobic, but not bad for upper body strength.

 Which reminds me, need to get my son splitting!! ;)
Winter is around the corne,r as is the large heating bill.
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on August 07, 2009, 01:26:40 pm
I think splitting wood is pretty aerobic.  It certainly works up and sweat and gets your heart thumping and breathing hard.  'course I may not understande aerobic very well.   ;D
Title: Re: Training is underway....pass the advil...
Post by: SnowHot on August 08, 2009, 06:32:03 am
don't be in awe!? Really, anyone can do this, thanks though. I absolotuely love this so its so easy. I look forward to challenging myself everyday. Doing well, I got one muscle in my quad to release that was locked up (amazing how the body works!) and both legs are much stronger. There are areas that can get a little sore but with some stretching, they are fine.? Still? a long way from what I perceive as being as conditioned I want to be in.
How do you get a quad to release?
I've been struggling with  a tight quad on my left leg for a few days, since an intense ride on Wednesday night.
Its funny tho because I was riding on the edge, almost feeling out of control and loving it.  Finished the ride with a big grin and lots of whoops, but woke up in the middle of the night with a feeling like my left quad was heavy and its not going away.

I do stretch after a ride and did so after this one, so I'm sure that's not it but who knows.
Title: Re: Training is underway....pass the advil...
Post by: midwif on August 09, 2009, 08:28:45 am
Sounds more like a muscle strain.
Try icing/advil for a few days. Even if its just "tight" neither will have an adverse
effect and likely will help.
Do some gentle stretching as well.
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on August 10, 2009, 07:30:31 am

I agree with Lynn.  I've also found (in addition to icing) that some of the sports creams that warm the muscle also help to relax the muscle a bit, and then a leisurely walk to get the muscle out of its spasm'ed state is good.  And then some more ice as soon as you get back from the walk to keep it from spasming again.
Title: Re: Training is underway....pass the advil...
Post by: Ron on August 10, 2009, 09:11:34 am
no, its not a strain, There were a few muscles that were pretty much shut down or not working due to the injury. The soreness is greatly caused by them being worked properly and not really functioning correctly.  It's all good folks!  I was leg pressing (on a sled) 420# this AM. They may be sore, but thier working!

Jim did you see the latest report on the sports cream study? Save your money.
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on August 10, 2009, 09:22:45 am

Ron:

We were referring back to SnowHot's quad from bike riding a couple of day ago.
Yours was clearly in a uniquely different category.

As far as the Sports Cremes, I haven't seen the study and can easily believe that they don't really do anything (except in my mind, but that is worth the money).  We used Atomic Balm on my high school basketball team all the time, but I will admit that was back in the mid '60's which is almost like the dark ages now. 
Title: Re: Training is underway....pass the advil...
Post by: Ron on August 10, 2009, 09:45:40 am
Oh, sorry for being self-absorbed!

the only cream i ever felt that really worked was the blu-emu and Apercreme, but I will find the article.
Title: Re: Training is underway....pass the advil...
Post by: jim-ratliff on August 10, 2009, 10:46:35 am

I've heard Gary talk about blue-emu and plan to try at some point, Aspercreme is one that I use.
Title: Re: Training is underway....pass the advil...
Post by: Ron on August 10, 2009, 12:03:44 pm
my chiropractor said the emu works but you need to use it over time.

so here's the link. The article actually says the asparin-based topicals are not effecitve, however the capsaisen based products seems to work. the Apercreme is a combo of the two.  It also says many others disagree with the study.. so.......

http://sportsmedicine.about.com/b/2009/07/10/are-sports-creams-a-waste-of-money.htm