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Get Fit, Stay Fit, Feel Good - 2026

my hip keeps going out however. I work out I need to see a Chiro.
I don't work out I get lazy and a lil chubby but no need to get my spine alligned.



I'd rather work out!
 
@Melissa You may need to find a physical therapist that can give you exercises to fix the muscle weakness and imbalances that are causing the hip to go out. For years, I blamed my low back pain on stuff I couldn’t fix. Then my massage therapist found the weak muscles and both her and my coach gave me some workouts to fix it. It’s 1000x better now and I know what to do when it flares up.
 
hmmm, I can probably get a PT through Kaiser after a bit of research. TY for your suggestion. I just figured it was OLDER age.
 
I’ve been to a Kaiser PT. It was a quick appointment for a ruptured finger tendon. Towards the end he asked “anything else I can help you with?”. I brought up my back and we spent 20min in the gym doing weight stuff. The guy was totally down to nerd out on workout stuff just because I asked. It ended up not being the full solution, but it was def a step in the right direction.

With Kaiser, you’ll prob have to see your PCP first to get a referral to PT. The PCP will say ice, ibuprofen, and time (or whatever combo). You’ll prob need to say something like “I’ve already done that for weeks, but this keeps happening. Can we do PT?”. Don’t take no for an answer. And def exaggerate your symptoms if needed to get the care you want/need.
 
I workout in my home gym and/or work gym 3-4 times a week, but today my workout was gardening. It got me 7000 steps and a good workout pulling out some shrubs as I partially re-do my front yard. Gotta do it before the 100 degree days hit.
 
As I mentioned yesterday I signed up for the Truckee gravel race, mid-distance. Robert or Mike do either of you have any training tips? This is a new distance for me. I was thinking to keep up my interval training on Zwift once or twice a week and a long ride on the weekends (30+ miles) and then a short lunchtime ride (15 miles) at a fairly high intensity. My one run per week and keep up with lifting weights. Anything else you recommend?
 
Justin, one suggestion is to train @ altitude for this race without having to go back to sea level before the start. 3-4 weeks is optimal, but might not be doable given your schedule.
 
Thanks Berto. Training at altitude isn’t an option and for the record Truckee isn’t very high at all…I grew up at that altitude and have spent a crapload of time between 10 and 14k. Whenever I go up to Truckee I feel like my body adjusts pretty quickly, almost saying “I remember this”. I say that realizing I’m full of shit and now that I live at a lower altitude it has taken that history right out of the equation 😂. One thing I can do is training with heat for a little time before the race and I know that will help.
 
Good stuff Justin...and good luck all the way. Didn't know you know you grew up in the mountains!
 
Gym this morning. Wake up at 4:30am, trying to be cool. Fridays are tough because I'm pretty beat by the end of the week.

Bicep'xuals and Tricep'xuals today

10 - 2min rounds jumprope
4 sets, 12 reps Standing Curl Bar @ 95lbs (two 25lbs plates + curl bar)
4 sets, 10 reps Seated Single One Arm Curls @ 40lbs Dumbell
4 sets; 10 reps Tricep Skull Crushers @ 95lbs
4 sets; 12 reps cable tricep push downs - weight: whole damn stack
4 sets; 12 reps single cable bicep curls at 35lbs
4 sets; 12 reps bodyweight dips on dip bar
Suana 20min; Cold 5min.

Q for the group: Supplements? What are you guys taking?

Mine are:
Men's 50+ Multi; Zinc, D, Magnesium, B-12; Coenyzme Q10; Probiotics, Cordyceps Mushrooms, Fish Oil,15mg Creatine

What's Missing (because I need to order):
BCAA's, Baby Aspirin
 
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Ridley said:
As I mentioned yesterday I signed up for the Truckee gravel race, mid-distance. Robert or Mike do either of you have any training tips? This is a new distance for me. I was thinking to keep up my interval training on Zwift once or twice a week and a long ride on the weekends (30+ miles) and then a short lunchtime ride (15 miles) at a fairly high intensity. My one run per week and keep up with lifting weights. Anything else you recommend?
Click to expand...
Yes, yes I do :LOL:

Good training needs two main things IMO - purpose and progressive overload.

Purpose is where you decide what specific aspects of your riding you want to improve. The list isn't that long for gravel racing - threshold, sprint power, endurance, durability, VO2 Max. They all affect each other, but you will see much better/faster results if you plan to work on a specific area for a few weeks. IME, the most important ones for a gravel race are endurance, durability, and VO2 Max in that order. It's literally what my coach had me work on first and the differences were amazing.

Progressive overload is how you actually make gains. This one is simple. Make every week harder than the last. Then take a week break and start again. Not doing this will lead to slow results at best and plateaus at worst. Do not do the same workout over and over again. Generally, rides that fit your specific purpose should be made harder over ones that dont. For ex, while training VO2 Max make those harder and leave the other riding the same.

So let's put those two together.

Endurance training is just saddle time. Overload it by increasing your hours on the bike weekly. Add hours to your longest ride - 2-3hrs, 3-4hrs, 4-5hrs. Work up to consecutive days if possible. If you can do 4-5hrs followed by 2-3hrs, you can do a 66mi gravel race no problem. Work on your fueling!!!!! These rides should be ridden at RPE 2-4, 4 being the pace where you just start to struggle to hold a conversation. You could do an interval day during a long endurance week. Just make sure it doesn't detract from your endurance hours.

Durability training is how you make it over that 8mile climb and still have something left for the remaining miles. These rides are generally "make yourself tired, then keep riding" or "ride a bunch, then do intervals". For ex, 2x20min tempo (or sweetspot if you are feeling spicy) intervals, then ride more at RPE 3. Progressive overload by increasing the intervals - 3x20, 4x20, 3x30 - and by increasing the extra riding. The extra riding can range from zero (straight into cooldown) all the way up to 3hrs. Doing this outside also trains technique, like putting out power over varying terrain and shifting and all that. Indoor tempo intervals on Tues and a durability ride on Sat would be productive (plus more endurance riding on other days). Also, you will need to fuel the f* out of these rides. Hopefully you practiced fueling during endurance rides.

VO2 Max work gives you punch and makes all those little rollers and rises so much easier. My coach's article has all the info you could need for this. Focus on the "real targets", especially unmistakable heavy breathing. Zwift probably has some great workouts for this. 4x4, 30/30s, 40/20s, etc. 2 of these a week with some endurance riding is more than enough. Just make sure to pick a harder VO2 workout each week. Also as described in the article, don't worry about Zwift's power targets. Just go all-out as necessary.
www.trainingpeaks.com

Stop Prescribing Zone 5: Build Better VO₂max Intervals

A practical guide for coaches to get more VO₂ adaptation from the same (or less) suffering. Build VO₂max sessions around oxygen kinetics to maximize time near VO₂max for more adaptation and less fatigue.
www.trainingpeaks.com www.trainingpeaks.com

You have 14wks until race day. That's time for 4wks of endurance, a light week, 3wks of durability, a light week, 3wks of VO2 Max, and a taper. I'd do it in that order. Endurance first makes the durability easier and more productive, and they need time to "soak in". VO2 Max work can be done late and still feel the gains.

I'd limit gym work to once a week and make sure to avoid soreness. No need to overload it, just maintain. And I'd drop the running entirely - it will detract from your riding. A 60min VO2 Max interval workout will benefit you far more than a 45min run. Maybe you could run during the endurance portion, but def drop it during durability and VO2Max.
 
@stangmx13, thank you very much for your input. I am going to print out your post and create a training schedule based on what you wrote. Again, I appreciate the time you took to spell that out.
 
Holeshot said:
Justin, one suggestion is to train @ altitude for this race without having to go back to sea level before the start. 3-4 weeks is optimal, but might not be doable given your schedule.
Click to expand...
Great advice, Berto!
It takes more than a couple days for your body to adapt to elevation. Even 3-4 weeks doesn't get you all the way there, but it will get you much closer than a couple days.
 
Heat training is how sea level people get a little bit of the altitude acclimations effects. And even if you aren’t racing at extreme altitudes, it’s still super useful for gravel races because they are frequently not cold. Your body will probably be struggle to get rid of as much heat as it wants starting around 70F. Practicing that is great for race prep. At a minimum, do some longer workouts in uncomfortable temps. Practice your hydration, fueling, and pacing at these temps. They’ll be different than colder temps.
 
stangmx13 said:
Heat training is how sea level people get a little bit of the altitude acclimations effects. And even if you aren’t racing at extreme altitudes, it’s still super useful for gravel races because they are frequently not cold. Your body will probably be struggle to get rid of as much heat as it wants starting around 70F. Practicing that is great for race prep. At a minimum, do some longer workouts in uncomfortable temps. Practice your hydration, fueling, and pacing at these temps. They’ll be different than colder temps.
Click to expand...
I live in Auburn, the summer heat from the valley just seems to get stuck here, it’s hot as fuck. I also really enjoy working out in the heat. There is something about how much it sucks that makes me happy.
 
Holeshot said:
Protip: hot lap Thill in august....
Click to expand...
Giggity. Sign me up. 🤣

It gets hella warm in Oregon. I’m grateful I’ll have a nice adjustment period this spring to get used to it.

It other news I’m pedaling ten miles to brunch and ten miles back tomorrow. I love the hell out of this sort of thing.
 
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