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Get Fit, Stay Fit, Feel Good - 2026

Mike95060 said:
Sure would. A one sided farmers carry is WORK! I would feel it in my core, grip, arms and shoulders. Alternating left and right on a 2.5 mile walk with some hill reps sounds like a fantastic work out. Some functional strength, cardio and minimal joint impact because walking deliberately is hard to beat IMHO.
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It would be 3.5 by the time I was done. I have some light free weights. I think I will start with like a 3-5 lb weight. I have pondered getting weighted anklets.
 
two wheel tramp said:
It would be 3.5 by the time I was done. I have some light free weights. I think I will start with like a 3-5 lb weight. I have pondered getting weighted anklets.
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I like handheld because it taxes the upper body too. Take a 5 lb dumbbell for a walk and see how much more you get out if it than just a leg workout.

I also remember ankle weights being linked to tendon/ligaments strains back in the day. I don’t know how valid that actually is though.
 
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Soft tissue injuries can eat a wiener. :x

I'll stick with dumbbells. @Mike95060
 

Watch this for all the info about how your body handles carb intake during endurance exercise. The vid is a reputable cycling podcaster discussing an AI summary of a recently published paper. Pretty good summary IMO.

The test subjects were above avg cyclists, near my power levels. They did 3hr of Z2 riding with a few 5min threshold efforts. Then they did a suprathreshold effort to exhaustion, producing the test result. They did this workout 4x using 10, 90, 120, 150 g/hr of carb intake. The ideal ingestion for this data set is 107g/hr.

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One cool result of this test is showing how carb and fat oxidation changes during the workout depending on carb intake. Ingesting carbs slows the onset of fat oxidation by dramatic amounts. The 10g/hr test, fat oxidation neared 75% at 3hr. For 120g/hr, it didn’t even reach 50%. Fat is slow so understanding this matters a lot for endurance racing.

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A few other key takeaways:
- science can track whether the carb burned came from stores or intake
- the only potential benefit of 150g/hr over 120 may be sparing glycogen stores, which could be impactful for long events or at intensities higher than this test
- optimal carb intake does NOT scale with body mass
- optimal carb intake may scale with power output
- one rider showed no differences btw 90, 120, 150. One rider showed a ton of differences. So carb intake is very personal after 90g/hr.
 
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I have such a hard time consuming food and liquid carbs after 2-2.5 hours of riding. I’ve been able to do 90g/hour with no negative gastrointestinal issues. My body just says no mass and I just keep going to get it over with. Sometimes that’s an extra 1-1.5 hours with little to no carb intake. I really need to be very conscious of this. One of our running friends has her watch programmed to tell her to eat/drink every 15 minutes. It bluetoothed into her earbuds and it yells out “EAT BITCH!” The first time I heard it I almost fell down laughing.
 
I like my body geometry saddle the best. I think we are on to something there. I like the padding level. I like the cut out. I am curious to try one that's actually my size.

But also, I enjoy pedaling to work but really hate all the stoplights. RUDE!
 
Ridley said:
I have such a hard time consuming food and liquid carbs after 2-2.5 hours of riding. I’ve been able to do 90g/hour with no negative gastrointestinal issues. My body just says no mass and I just keep going to get it over with. Sometimes that’s an extra 1-1.5 hours with little to no carb intake. I really need to be very conscious of this. One of our running friends has her watch programmed to tell her to eat/drink every 15 minutes. It bluetoothed into her earbuds and it yells out “EAT BITCH!” The first time I heard it I almost fell down laughing.
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Try more water and potentially more sodium. You need both to digest sugar optimally.

I’ve reduced my sugar concentration from 100g per 750ml to 100g per 900ml this summer. It has allowed me to go longer with consuming sugar. And the hotter it gets, the weaker my concentration. For hot rides I feel like I’ve gone down to 50g per 750ml and drank twice as much.
 
I suck down plenty of salty stuff (LMNT is with me before and during my rides).
 
Alright I think I'm at week 4ish of exercising consistently now.

Mon,Tue,Weds - 1.5hrs of Boxing (jump rope,shadow boxing, mittwork, bagwork, interval training) I can actually skip now without knee pain which is fucking AWESOME. I still feel random stabs when pivoting and if i bend with weight in front of my knee, but its getting harder to replicate that pain. I usually add some CORE work during these boxing days since I don't directly target it on my weight lifting days.

Thursday - Leg day (squats,deads,back ext) I went heavier yesterday on Squats and Deadlift, 2 warm up sets then 4 x 10 working sets. I am not pushing to failure YET* but I aim to struggle with the last few reps atleast. Soon I think I’ll add some leg extensions / leg curls and calf raises.

Friday(Today) - Push/Pull day. Bench,Military press, Lat pulldown, machine row, chest fly machine, tricep extensions , bicep curls. I'm not really sure about this split, I try to hit everything evenly but It feels like too many lifts in one session. The strength is coming back but not at the same rate as legs. I might split Push/pull so I can focus each area better.

Sat/Sunday- One of these days will be a restday, the other will be my hike day @ mission peak. Usually takes me about 2hrs 20ish minutes my knee holds me back from descending too quickly but Im sure I will be sub 2hrs by the end of the year.

:troy
 
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Second training day yesterday. Focus is core strength and flexibility.
For sure I have noted that my lower back is weak as when I stretch certain ways I feel that fused area saying "WTF are you doing?" I told him about it, so he found a better way to accomplished the same stretch and then Mr. P added additional exercises to build strength there.

I like the direction and I like that he is conservative with things to make sure I can move forward in a healthy way that prevents injury.

The session was at 8am and I asked any problem coming back and doing weights for my legs? He said no problem if you feel up to it. I thought I did when I left but found that it took more out of me than I thought.

Day off except my normal balance stretch squat routine at home tonight.
 
stangmx13 said:
How many LMNT per hour and how much water per hour?
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About 28oz per hour and one LMNT packet split between 2 hours. I add electrolytes in my liquid calories too. So realistically it probably close to a whole LMNT per hour. When I get to the end of my second hour I just don’t want to consume anymore stuff.
 
Ridley said:
About 28oz per hour and one LMNT packet split between 2 hours. I add electrolytes in my liquid calories too. So realistically it probably close to a whole LMNT per hour. When I get to the end of my second hour I just don’t want to consume anymore stuff.
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That amount of sodium is likely within range to not affect your gut.

The only things left to try are more water, and training this will help of course. Sometimes we gotta force it down. Good luck.

I won’t be surprised if winter fixes this annoyance for you.
 
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Thank you @stangmx13. I did a 2.5 hour ride today and ate more solid food than normal (bars and energy chews) and felt good. But it was at my 2-2.5 hour drop in consumption so…

I will work on drinking more water to see what happens.
 
It was a busy AF week for me.

Monday was flu & covid vaccines and lifting for an hour. My sleep was terrible. I was hot, my HRV tanked, and my resting HR was 15% too high.

Tues was a rest day, phew. Body was stiff and tendons were sore from the vaccine. Not good.

Wed was a 5hr ride - 78 miles and "only" 3200Cal burned during this one. I felt like crap at the start. The soreness made riding less than fun. The middle half of the ride was ok. The last hour was very bleh.

Thursday was another lifting day. I knew the weekend was going to be hard so I reduced the rep count down to 3x6 for everything. The body felt better after, a little stretched and relaxed actually.

Friday was 2hr7min on the MTB at night. I was finally feeling good again, partially because the heat wave was just about gone. So I attacked a few descents and one 5min segment. I PR'd that by 7sec and extended my KOM to 8sec ahead of 2nd place, lulz.

Saturday was supposed to be 2x20min sweetspot. But it was raining and I didnt feel like heading further away to some longer climbs. So I did the 15min climb closest to my house. And I did it harder - suprathreshold! I managed 302w & 299w and am freaking stoked. Max HR was only 176 and 174bpm, ~90% of max. I can absolutely push harder for longer if testing my maxes. 300w FTP (4.5 w/kg) coming soon! I also PR'd the climb by 25sec with gravel tires and less-than-favorable wind. The cold weather helped.

Sunday (today) was 2x30min tempo. I did 248w for 27min for the first and 249w for 31min for the second. The legs didnt feel like trash - tired but not trash. So im stoked on this one too.

The whole week was 13hr46min of exercise, burning 8100Cal. I ate A LOT.

Now I get to chill for the week - just a little lifting and some riding - because on Friday the SO and I are heading to Ecuador with the MTBs for a week of riding 🥳. More on that later.
 
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…. I got a run and 3 rides in last week and felt like a stud. :laughing

I ignored 2 recommended garmin rest days over the weekend because it was just too nice outside to do nothing. 6 hrs 10 min total recorded training last week feels pretty big for me lately. It’s crazy how much work it takes to be average lol.
 
don't tell anyone, but if someone shakes my hand the wrong way right now they can make me cry. like my father in law did last week :cry :laughing

guess i smacked my hand pretty good 2.5 weeks ago during the lowside and bruised the cartilage and tendons. today i am learning about the tfcc. i am debating ordering a 'wrist widget' brace that would help immobilize things but i think i am past that point. it's $30 for a strap...just to prevent it from moving the wrong way...it only hurts when my right hand twists to the outside / ulnar side under load, which is during heavy braking...i've already adjusted my riding and i can still ride the adv bike without pain and am taking a break from the sport bike until the bruising and pain is gone

i am still lifting weights... i won't add more weight to the bar until after this thing is behind me but i'm only lifting 75lbs including the bar so i think it's fine. if keep my wrist in line there isn't pain
 
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