Phat Man - day by day

[tattooed phat man]

Sunday 8/30

Rode 90 minutes on the fixed gear bike. 30 minutes was good, hard spinning. The rest of the ride was just riding along and, hitting the up hills hard.

For non-cyclists: The fixed gear bike allows no coasting and has only one speed. You have to stand up or at least push hard to climb and spin your feet fast enough to keep up with the accelrating bike when you come down hills. It's more of a workout than most riding and, for some of us, a lot more fun.

[chaddukes]

Welcome!

The fixed gear bike sounds like suicide to me!

[tattooed phat man]

Originally Posted by chaddukes

Welcome!

The fixed gear bike sounds like suicide to me!

Nah, you learn to push back against the pedals to slow down and I have a front brake to drag coming down big hills or stop quicker. Riding one is a better aerobic workout than most cycling and great for the quads. A few fixie cult riders do ultra-marathon rides on them, but I've never gone over 100 miles on one.

[tattooed phat man]

Bike commuted 9 miles each way. Spun easily going to work - no showers. The sprints and mile on the way home are defined by the nature of the roads rather than an ideal balance between exertion and recovery. I find that combining this workout with transportation is both satisfying and effective. Sprinting, even on a bike, for more than 45 seconds is freakin' hard for me, but I have gotten better at it. I expect to break 2:40 for the measured mile, but don't always do so. When, on longer rides, I've made the first big effort I usually get about 2:25.


3 minute warm up

all out climb and sprint up the bridge ramp and over the bridge - 91 seconds

9:19 riding briskly through traffic

all out sprint - 80 seconds

3:19 recovery

2:47 flat mile on a road race course

3:30 recovery

all out sprint - 64 seconds.

13:21 for 2.2 miles up hill to the house.

Lasted longer than usual on the sprints but the mile was slow.

[missjane]

Awesome workouts, TPM! Welcome........glad to have you here!

[LisaS]

Do you commute on the fixed gear as well or on a regular bike?

[tattooed phat man]

Almost always commute fixed. Got an old Reynolds 531 sport-touring frame painted with Rustoleum, Velocity Deep V wheels, vintage Campy crankset. The hipsters and messengers find me riding around town in khaki pants and a Hawaiian shirt amusing.

[tattooed phat man]

Core:
50 x Swiss Ball Crunches
25 x Swiss Ball alternate leg raises
25 x Bridge & leg curl with Swiss Ball
50 x leg raises across bench
25 x back extensions up-1,hold-1,down-2
12 x good mornings, olympic bar twist at top and bottom

Pull-ups
EZ grip - 10
palms in, hands together - 8
palms out shoulder with - 9
palms facing eachother, hands close - 6
assisted (8) wide grips - 11

push-ups
on medicine balls, chest dropping below hands - 20
on top of "half ball" - 16
getting air - 13
extended - hands beyond the top of my head - 21
dips - 12

repeat core exercises replacing good mornings with 2:12 plank

13: 24 on elliptical to complete the hour

one set of curls with 80#

Good job on the pullups. First time doing a warm-up set and saving the harder ones for the end. Physically and mentally able to go all the way down on all of them.

Need to move extended push-ups to last. They're a matter of skill and balance as much as strength and I'm getting better at them.

Rather not use the elliptical to take up that much time, although I did it well. Next time I'll add a compound exercise after the push-ups.

[tattooed phat man]

cyclommuted. Rode 10.5 miles each way.

Rode a mile in 2:46 recovered for 1:59 and another mile in 2:47 on my way home. Still kind of slow for the miles, but it was fun having time to do an extra 2 miles each way.

Ran a few steps walking the dog after I got home and the hamstring felt much better. Could be back on my feet again soon.

Gonna take Thursday off.

Anybody advise me on how to edit posts. I'd like to add an intro to my first entry and can't follow the board's instructions.

[chaddukes]

I think that you get an hour or two hours after you post and then the edit function is turned off. If there is some way to edit posts after that I'd like to know too!