We are bracing for a heat wave here. Ick. Still a little cooler this morning, but you can feel the humidity building. At least it was cloudy when I headed out for my lifting this morning.
Today’s workout was lower weights, higher reps and less rest time.
|1. Plank with alternate arm/leg reach||2 sets of 10 each side|
|2. Complex: Deadlift, High Pull, Push Press, Reverse Lunge||4 sets of 8 each exercise with 20# bar|
|3A. Bulgarian Split Deadlift||2 sets of 15 with 10# DBs (30 seconds rest)|
|3B. Single Arm Chest Press on ball||2 sets of 15 with 15# DB (30 seconds rest)|
|3C. Back Squat||2 sets of 15 with 45# bar (30 seconds rest)|
|3D. Chinups||2 sets of 15 with assistance (30 seconds rest)|
I was surprised to finish up in about 40 minutes today. Normally these workouts are about 55 minutes. I was super, super sweaty and felt like I got in a great aerobic workout. I almost took a picture of sweaty me and then figured you see enough of that on my ride posts 😀
I came back and made up a banana breakfast pudding!
Topped with coconut butter and orange marmalade. Such a yummy breakfast.
Busy work day today. I busted out a lot of work before lunch. I had premade some apple topping for my yogurt last night, so it was a quick fix for lunch!
This is topped with some of those Perky Flax nuggets.
Thought I would talk a little more about fueling after rides and more post recovery. I am no expert and I am still playing around with this, but I figured that I would answer some stuff that came up in the comments. Guess some of you aren’t tired about talking about biking (Yay!!)
Sharon: Knowing you don’t weigh often, this is a moot thought, but would be interesting to know. I ALWAYS gain a tiny bit of weight on the morning after I’ve hiked a long hike. Always thought that curious since there is always a calorie deficit!.
Yes – I *always* gain after long rides. Usually 2 to 3 pounds, no matter what the calorie deficit. That gain slowly goes down over a couple of days. I know it is water retention, but it can feel annoying if I choose to weigh myself after a ride.
Shelley: Re the calorie burn/intake…do you think it’s critical to replace everything you burned on a day like that? Or could you just eat what feels comfortable, and hey, if you lose a pound, no biggie?
Helen: In fact, I’m usually more hungry the day after than the day of. When it comes to that sort of exercise, I think it’s more important to rehydrate properly than eat all the calories you burned. Just my opinion.
Hydration is really important. On long ride days, I make sure I drink several glasses of water when I first get up. I had 4 bottles of water on Saturday’s ride and actually ran out the last 5 miles. No way to fill up then, though. Then lots of liquid through the night. That is part of not being hungry, but I think the body is too busy trying to repair than send signals for hunger and digestion is actually slowed way down.
I do try to get a good amount of food or I end up like a bottomless pit the next day. Not just craving food, but like the food actually vaporizes when it hits my stomach. Not a good feeling. I also like to eat salty foods that night and make sure I get in protein as well, not just carbs 😀
Ali: I know you don’t stretch too much, do you stretch at all before or after the long rides? If so, do you think that helps at all?
I don’t stretch enough in general, but one thing I am good about is stretching after a ride. That helps with recovery. We also stretch a bit mid ride as well because it just feels good.
I have pretty much decided I am going to purchase this book to help me out with the best way to do eating on the long rides with lifting in there during the summer months.
You know, we all need to do a big blogger cruise like the Low-Carb cruise so we can all get together and chat in real time.
Ready for that snack? Latte and date with PB.
No cat hair on my snack taking this shot, so extra bonus for me! That’s always a risk around here. It’s hot now and Pixie is in eject hair mode.
I finished up work early, another bonus for me! With tutoring in the evening, it’s nice to get that out of the way early.
Poor John was busy as well, so I cooked up dinner. Sweet potato wedges on the grill with maple syrup and cinnamon.
Turkey burger for lifting day protein!
I am off for literacy tutoring. This is the first real lesson with my new learner. We met once to get to know each other and to give me some ideas to make lesson plans and now it will take a couple times to get on the right track. Wish us luck!