Posts
907
Joined
4/27/2020
Location
Stanley, NM
US
Edited Date/Time
12/7/2020 11:18am
I recently bought my antique mountain bike to train cardio. Cardio should convince my body to shed some muscle. Hardware in my legs makes running near impossible and road cycling is about exciting as golf.
Luckily, I’ve got a nice little trail system a block from the house.
Back on topic, now I’m doing 4 miles first day, 3 miles second day, 2 miles third day, day off, rinse repeat. Now what should I be doing?
Luckily, I’ve got a nice little trail system a block from the house.
Back on topic, now I’m doing 4 miles first day, 3 miles second day, 2 miles third day, day off, rinse repeat. Now what should I be doing?
Also you're not going to go out and kill it right off the bat. For cardio 3-4 miles isn't going to do a lot for you, but better then nothing. How long you ride is a better idea. At least 30 min is a good start, an hour would be better. Also riding every day isn't the best, you need some more recovery in there.
Have to get a heart rate monitor, I’m just checking my finger on my phone. Not the most accurate, but it’s baseline I’m after.
Kind of amazing the shape I’m in with just anaerobic work. Upping my cardio game should get me to the next level I’m looking for.
The Shop
As a recovering Powerlifter, I really stray away from dumbbell/barbell exercises. Lot’s of body weight and core strength. Core and balance are the number one things in my sport. I’ve tailored my strength program to sport.
Today’s strength work, grouped together equals HIIT.
4x10 Chin-ups with knee up, two exercises.
4X12 bull rider 50lb kettlebell squat on Bosu.
4x8 Hammer up, torso shrug.
4x12 50lb Goblet squat on Bosu.
2x6 wide grip chin-ups holding a pike
2x15 50lb Kettlebell swings
4x22 Super wide grip pushups
4x15 left arm RDL, 50 lb Kettlebell
Still going out and riding the drop barrel tonight too, once it cools off.
Most people rest two three minutes before starting the next set. I really think a jump rope is underestimated for cardio.
joe Rogan podcast it was (someone please let me know I want to watch it again) but his theory was just do 80% of your max Every day when it comes to weights and cardio.
Pretty sure this is the one you're referring to. Definitly worth a listen. Hes an elite level trainer.
Our bodies really are adept machines. People see cardio and assume fat burning. Well, I’ve asked my body to pick up and put down heavy things for a long time. So it’s added some muscle. At 5’9” I’m 185 and 10% body fat. Was 80 pounds heavier when I spent three hours a night, six days a week at the gym.
Now, I’m trying to put my body in to catabolism. 185 and 10% is good you say? Well, I want to be 165 and 10%. When my body sees we are doing a ton of cardio, it’s going to ask itself, “why am I carrying all this extra muscle”. The resulting shed is what I’m after.
My current sport doesn’t require a ton of cardio, short, extremely violent burst. You can’t beat physics so being smaller is my friend. It’s easier to control a 165 pound pendulum compared to 185! 😂
You’re living my dream life! Except the eating celery part.
Pit Row
This is my snap shots from yesterday’s ride. I was wanting to keep a 160 average again and when I started my ride it is 98 degrees out. When I’m riding I can see 3 things on my watch, speed, HR, and cadence. I know I can keep a 80-90 rpm cadence for an hour in the gym so I try and do the same on the trail using the gears to my advantage to do that which helps me maintain my HR and keep the speed up. Yesterday was a new PR for average speed picking up .3 mph. I know that doesn’t sound like much, but that’s a pretty decent jump. I need to remember to take my Garmin and video my ride one of these days too.
End of summer I’m down to 220- 218 typically.
Winter is heavy lifting.
Spring through fall is heavy lifting with cardio in the mix.
I’m pretty good at cutting by focusing on my diet. Cut out bread, starches etc. Then fruit. I found cutting out all fruit and replacing it with vegetables really helps. At least for myself.
I’m not trying to get below 215 for the record.
I`m 44 and my zone5 starts at 159.
At the gym on the row machine I have a hard time getting it much past 175 when I push hard and 20 mins on the stairs I see high 120's- low 130's. If I really push on the mountain bike I can see low to mid 180's.
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