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Get Fit, Stay Fit, Feel Good - 2026

stangmx13 said:
PM me an approx address and I’ll see what shows up on the cycling heat maps. We can see where everyone else rides.
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Sent the address.

OMG second day pain is killing me although I vaguely recollect this happening the last time I did this routine but think my brain suppressed it so I would be stupid enough to try it again. On the bright side I did feel like after doing it for a while I was feeling pretty good so hopefully that follows the bad side of adjusting to the new routine.

I seriously thought about yelling out "Medic, I got a casualty over here, Need morphine" when trying to get out of bed this morning.
 
As of yesterday afternoon we are done with the move to our new house. That sucked. I was hoping to do a quick 14 mile ride (two loops around the lake) during lunch today but with work I’m am having doubts about that happening. Argggg. In all fairness, I’ve hardly worked over the last week and a half with the move and that’s actually been nice but I have some catching up to do. I got my weights all set up this past weekend so maybe I’ll do my best Hanz and Franz impression before I have to make dinner.
 
Today was my final workout before my first race of the year. 3x10 30/30s - 3 sets of 10x 30sec full gas, 30sec off. It’s a workout where each set is 2-3min anaerobic power and then all VO2Max. I was breathing hard hard by the end of each set.

IMG_4108.jpeg


Next I got another endurance ride, a day off, and an opener workout. Then we race on Saturday! 🥳
 
HELL YES, ROBERT. I will be cheering you on from somewhere on Hwy 1. :love

I've enjoyed following you on Strava, big time. :)
 
Well normally yesterday would have been first day of the week back in the gym but well CFP championship was on so watched some foozeball. So today is the day and on to Spartacus day 1 week two. Light some candles for my legs as they still haven't forgiven me for last week. Made sure the bottle of ibuprofen is by the bed along with some water and may have to fashion some kind of slide to get out of bed tomorrow. Although tonight I think I am going to bring the 16oz gloves and will hit the heavy bag for some cardio instead of the treadmill so maybe the legs wont be so traumatized after all.
 
I found it’s best to exercise through the DOMS. I wait til day 3 if it’s really bad, day 2 otherwise. Waiting for full recovery just puts me back at square one.

Plus, exercising through the DOMS is just an excuse to go lighter / easier… which is what we should have done the first time to prevent the DOMS. So win win…?
 
DOMS is the pain symptom. I don’t know why DOMS is delayed or why it’s so much worse than acute muscle soreness. Soreness is caused by damage and inflammation from that damage. Maybe the specific inflammation that causes DOMS takes a while.
 
So quick lengthy update.

other than normal day after soreness I am okay and I only looked like a 70 year old going up the stairs and the dogs did not snicker at me this time.

Did some bench presses to warm myself up before the Spartacus. God long layoffs suck lost so much strength but I shall persevere.

Started the workout in the CrossFit section and again due to legs being out of shape had to skip a few exercises because I have been paranoid about legs since ACL surgery many years ago. Came out the other side okay so I did a few shoulder presses and bicep curls as they don't feel like they get worked as much as I like because its a compound movement with a squat style exercise and am not using a heavy weight yet as my legs acclimate to the new moves.

After I was done my knees where a little shot and felt weird and then I remembered that doing lifts while wearing my running shoes has caused issues before with my knees so the next workout I am going to ditch the shoes and do the lifts in my socks and see if that helps.

I had to change my cardio plans because like a dumbass I forgot the heavy gloves at home so I pivoted and went with the rowing machine. Nothing like a super short session (4 minutes) on the rowing machine to make me appreciate how badass TWT's rowing session posts really are. God I can't believe how far I have fallen in a month. Getting old sucks but I guess it beats the alternative.

Got home and decided to up my overnight casein protein amount so I took a double shot which is about 50g of casein protein which is supposed to be slow digesting form of protein so it should have kept up a steady stream of protein for repair for about 8 hours. Not sure if acclimating to the routine of the double shot of protein helped the most.

Also need to remember to stretch before doing the exercises as normally I do some light weight reps before getting serious on the regular lifts and for some reason I forget to do them when starting the new workout for some reason.
 
Sharxfan said:
Also need to remember to stretch before doing the exercises as normally I do some light weight reps before getting serious on the regular lifts and for some reason I forget to do them when starting the new workout for some reason.
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Stretching is so good! I sometimes lie on my floor and roll around and do yoga poses that stretch me, or whatever other stretches feel good to my muscles.

Regarding rowing, the first ten minutes are usually "EFF THIS," and then I start getting self-competitive. I try to follow proper form and stay in my breath. I worked my way up from a slow 10 minute first session to my longer sessions. Stick with it!

I am going to pedal around SF with @peterhively today. :teeth

editing to add some nerdy proof. We had so much fun.
IMG_7655.jpeg
 
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@two wheel tramp with how often you are riding, you may want to consider a pair of riding shoes and larger flat pedals. Riding shoes will be stiffer, which makes riding less fatiguing for your feet. They’ll also have better rubber for gripping the pedals. And better pedals will add to that foot support and will have better bearings.

The SO has these on her Dutch bike
www.raceface.com

Ride Pedals

Designed with future shredders and novice riders in mind, the Ride pedal sports a durable nylon composite body with 18 molded traction studs to provide solid footing while being kinder and gentler on your shins should you slip up.
www.raceface.com www.raceface.com

Flat riding shoes come from all the MTB and road brands. You can even get the Adidas Samba in the Velo version.
 
stangmx13 said:
@two wheel tramp with how often you are riding, you may want to consider a pair of riding shoes and larger flat pedals. Riding shoes will be stiffer, which makes riding less fatiguing for your feet. They’ll also have better rubber for gripping the pedals. And better pedals will add to that foot support and will have better bearings.

The SO has these on her Dutch bike
www.raceface.com

Ride Pedals

Designed with future shredders and novice riders in mind, the Ride pedal sports a durable nylon composite body with 18 molded traction studs to provide solid footing while being kinder and gentler on your shins should you slip up.
www.raceface.com www.raceface.com

Flat riding shoes come from all the MTB and road brands. You can even get the Adidas Samba in the Velo version.
Click to expand...
I rock Chesters on all my bikes. I also ride in my Altra running shoes. I really struggle with stiff shoes. Team platforms for life :laughing

www.raceface.com

Chester Pedal | Composite MTB Pedal for XC, Trail, All-Mtn | Race Face

Chester MTB pedal is built with tough glass-filled nylon composite and available in two sizes, 8 colours and 11 pins per pedal side. Chester the grip and confidence you need for mountain biking at a high-value price point. Lifetime Warranty, Crashes Included.
www.raceface.com www.raceface.com
 
stangmx13 said:
@two wheel tramp with how often you are riding, you may want to consider a pair of riding shoes and larger flat pedals. Riding shoes will be stiffer, which makes riding less fatiguing for your feet. They’ll also have better rubber for gripping the pedals. And better pedals will add to that foot support and will have better bearings.

The SO has these on her Dutch bike
www.raceface.com

Ride Pedals

Designed with future shredders and novice riders in mind, the Ride pedal sports a durable nylon composite body with 18 molded traction studs to provide solid footing while being kinder and gentler on your shins should you slip up.
www.raceface.com www.raceface.com

Flat riding shoes come from all the MTB and road brands. You can even get the Adidas Samba in the Velo version.
Click to expand...
Good point on riding shoes, they are easier than riding with running shoes which are not really made for pedalling.

Or, perhaps, one step further and get clipins for riding. I have personally found speedplay system is my favorite. Much easiier, in my somewhat limited experience, than other clipin pedal systems than the others I tried.
 
stangmx13 said:
@two wheel tramp with how often you are riding, you may want to consider a pair of riding shoes and larger flat pedals. Riding shoes will be stiffer, which makes riding less fatiguing for your feet. They’ll also have better rubber for gripping the pedals. And better pedals will add to that foot support and will have better bearings.

The SO has these on her Dutch bike
www.raceface.com

Ride Pedals

Designed with future shredders and novice riders in mind, the Ride pedal sports a durable nylon composite body with 18 molded traction studs to provide solid footing while being kinder and gentler on your shins should you slip up.
www.raceface.com www.raceface.com

Flat riding shoes come from all the MTB and road brands. You can even get the Adidas Samba in the Velo version.
Click to expand...
I have a pair of neat mtb pedals in Oregon (see pic) that I could bring down that are big and flat. This bike had plastic pedals and I told the seller “please replace with metal” and this is what he had.

I agree regarding some cycling specific shoes. I had been using my Dansko walking shoes because they have a stiff sole but did not bring them with me on this trip. My injury was really to my left foot so I have to be careful with it and it does get sore. I’m into those Velo Samba shoes since they’ll look street wear.

Thank you. :love
3495140863543190717.jpeg
 
stangmx13 said:
Shoe choice is even more important w those metal pins. Some ppl hate feeling them through shoes, others love it.
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I will give a few shoes a try. I absolutely need that support for my foot.

I had a pretty big pedal on my Oregon bike but if I like these better I’ll swap both out.
 
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