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Know Thyself

Know Thyself

I've been thinking often of this post by Jill Homer, where she wrestles with health setbacks that have forced her to reassess her goals for the year:

Recently I had an enlightening e-mail conversation with another cyclist about self-defining tenets and the unsettling experience of losing these pieces of our identities. People who identify as athletes are endlessly vulnerable to health setbacks, injuries, changes in circumstance, and aging[.]

Aging: check. I just turned 40. Changes in circumstance: check. My wife and I just became parents for the first time.

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Parenthood: Week 1

Parenthood: Week 1

It'll take time and experience before I can see clearly how well I'm doing in these first weeks of parenthood. Before my memory of these days fades, I want to at least dump everything out on the table so I can sort through it later. (And if we ever have another child, I'll be happy I wrote down my bag of tricks somewhere.)

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Lunchtime Workouts: Displaying Some Adaptability

Lunchtime Workouts: Displaying Some Adaptability

I want to remove the impediments to lunchtime workouts. We don't have a shower, so I need some way to feel & smell fresh after getting a bit sweaty. I've pieced together advice from various sources online, and decided to start with the following and see what works:

  1. Rinse hair with water bottle at end of workout.
  2. Locate somewhere private. (One-seat restroom is ideal.)
  3. If there's dirt/grime, scrub off with wet wash cloth.
  4. Clean off sweat with disposable wash cloths. (Basically giant baby wipes.)
  5. Towel dry.
  6. Apply deoderant.

I've done two lunchtime workouts so far (bike & run), and this seems to work reasonably well. It's not perfect, but it's good.

I plan on experimenting with different workouts to see what works. Jump rope, inline skates, running, biking, and kettlebells are all on the table.

I think the general goals are simple:

  • Frequency: 3-4 days a week, minimum. 5 days a week is optimum. 7 is ideal.
  • Intensity: I need my heart rate to hit 170+. Ideally, 180+. That will help me maintain my aerobic top end.
  • Time: 20 min at minimum, 40 optimum.
  • Type: I don't care. Everything's on the table. Barbell, kettlebell, jump rope, inline skating, running, even cycling. Whatever I can make time for.

I need to consistently hit my top-end output:

  • aerobic capacity: (HR should stay above 120 BPM, and hit 170-180+ for a total of 5+ min.)
  • strength: move something heavy in all 5 of Dan John's fundamental movements: push, pull, hinge, squat, loaded carry, and TGU/other.
  • power: lots of force, fast. Cleans & swings.
  • stamina: do sets in the 20+ reps range. Especialy full-body movements like thrusters.

Off/rest day activity means warmup & 20m stretching/rolling.

I will, obviously, post results here.

The office is close to several old, closed railroad rights-of-way. I'm very curious to explore a little on my mountain bike and see if I can put together a loop that relies mostly on dirt.

It Ain't Complicated

It Ain't Complicated

Here's the new usual:

  • (warmup) KB swing 3 x 20 @ 50#
  • 1-arm KB swing 5 x 20 @ 50#
  • 1-arm KB clean 3 x 20 @ 35#
  • knee push-up 3 x 30 @ BW
  • Turkish get-up x 10 @ 50#

Rules for pacing:

  • Warmup: Start the next set when my HR drops to 100 BPM.
  • Work Sets: Start the next set when my HR drops to 120 BPM.

And the 15-minute KB workout has acquired a name: Dr. Jones, as in, "No time for love, Dr. Jones!" Here it is again:

  • 3 rounds:
    • 1-arm KB swing x 20 @ 50#
    • 1-arm KB clean x 20 @ 35#
    • knee push-up x 30
  • Turkish get-up x 6 @ 50#

That one's an asskicker. It's most of the high-intensity work of the 40-min workout, but done in 15 min. The pace is rough.

It's enough, in fact, that I'm very tempted to use it for the start of my 45-min workouts, and fill out the time with some time on the indoor cycling trainer.

We all gotta work together.

We all gotta work together.

Evidently, I'm very, very late to the party on this one. I just spotted the picture above on Strava the other day, and did some research.

The notion is that riders can take a bell, and either keep & use it, or drop it back in the box when they finish their ride. There are evidently several boxes in the Simi & T.O. area, placed by the Conejo Open Space Foundation in partnership with Conejo Open Space Conservation Agency and Concerned Off-Road Bicyclists Association, who are providing the bells. (The note from CORBA is here.) And a bit of searching turned up a note indicating that SHARE MTB Club is doing something similar here in O.C.

I'm of two minds in my reaction to this. I think it's a great idea, and encourages good behavior. But I also think the communication surrounding the bells needs improvement.

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