Went out for a little “hair of the dog” fixie huck last night. Nothing major, though; simply an attempt at working some of the soreness out of my legs resulting from Monday’s Tour De Raleigh. The TDR ride was only supposed to be a 24-ish mile gig; dumb-ass that I am, though, I turned that into something more along the lines of 35 to 40 miles due to my knack for getting completely and utterly lost. What, ask directions? Are you kidding me? Oh well, what’s an extra and unexpected hard hour or so in the saddle, right? Anyway, like I said, nothing major last night — just a quick trip out for coffee, then back to mi casa. Couple of short sprints to juice the legs and stoke the metabolism; a dose of Zen Mind, Beginner’s Mind to rev the spirit and intellect.
So after 3 pretty damn tough hours in the saddle on Monday, I finally wheeled into Cup-A-Joe’s for a badly needed shot of caffeine, and to introduce my lovely daughter — who’s moving to the Raleigh area — to the awesome Cup-A-Joe’s vibe. Anyway, I rack the steed, hydrate a bit, attempt to stretch my lactic acid pumped legs, then hobble up to the counter to order-up — only to have the most delicious poundcake/brownie/whatever-the-hell platter of scrumptiousness looking me straight in the eye…wantonly, even. Whoa! I haven’t been hit by that kind of an intense carb lust since way back in the initial stages of my Paleo transformation. And I’m talkin’ mouth-watering lust, here. Funny thing, though: after about 5 minutes, and few sips of coffee, the craving passed; completely. Now, I don’t know if the craving subsided because I was no longer face-to-face with the the instigating entity, or because of the coffee ingestion, or what. In fact, my daughter arrived to meet me shortly after I’d settle-in with my cup o’joe and IndyWeek, and as we chit-chatted, she munched-away on a cookie the size of a cup saucer (I know, I know…and so does she) — never once, though, did I suffer a recurrence of the carb-noshing urge. I can only guess that I was a good bit hypoglycemic (having just come off the bike) while at the counter, so it was just a perfect storm of momentary low blood sugar, and “offender appearance” timing. Strange, though, to have felt that feeling again, and a good reminder of what new initiates the the whole Paleo gig have to suffer. It’s all so easy for those of us who have crossed the bridge — sometimes it’s good to look back and try to recall what those dark days of transition were like.
Tuesday AM Training
Still working the TUL angle, here. Next time in the gym I’ll hit a more explosive modality. Gotta keep it all in rotation.
A giant set of the following:
Atlantis pec-deck (seat @ 6): 120 x 5, 4. No forced or negs.
ballistic push-ups: bodyweight x 6, 6
Atlantis semi-pronated grip press (seat @ 6): 5, 4+ 4 forced reps/negatives (6-count for 3, lost on 4th)
Atlantis seated row (semi-pronated grip, seat all the way down, 2 holes visible on pad): 120 x 6, 5+ 3 forced rep/negs (6 count)
Tempo on all reps was maintained (except on the ballistic push-ups, of course) at 10/x/10/x, with “x” signifying no pause at the top or bottom of the movement. Forced reps and/or negatives followed concentric failure on the 10/x/10/x tempo reps. Again, I realize that weights used on machines is meaningless to anyone but me, but I use this blog as a workout tracker and as an extension of my gym notebook.
I followed the above up a superset of:
GHR: 30 lb vest x 10, 10, 10
kneeling jump squat: 30 lb vest x 6, 6, 6; all for max height
Then, a round of Nautilus 4-way neck: front and each side 40 lbs x 10; rear 50 lbs x 10
So why limit the TUL work to upper body only? Well, the short answer is that all that biking I do is, in and of itself, a good amount of TUL work for the quads, and a fair amount (since I ride a fixie) for the glutes and hams. The GHR’s were thrown in as restorative work, and the kneeling jump squats were put in in an attempt to maintain a bit of explosiveness in my legs. I find if I don’t keep up with a bit of explosive work in the midst of a heavy riding spate, my legs tend to lose “pop”, and though they maintain strength well, explosiveness is another story.
And finally, a little good news, and a little bad, on the HFCS front. Look out rest of the world, the US has a care package for you, and it ain’t pretty.