Bike ride and cleans

I’m going on the Cycle Oregon Weekend ride in July, two days of 50+ miles. With all the rain this spring I haven’t been on the bike enough. I did get it all adjusted and tuned up and I cleaned it, and it’s riding so nice! Had most of the day off today and went for a 23-mile ride on the Burke-Gilman trail.

Later, worked on cleans in not very well organized sets — several sets of three to five, up to one rep at 115 lbs.

Deadlifts

I haven’t done strict deadlifts to my 5-rep max since March. I took a break to work on assistance exercises such as stiff-leg deadlifts, heavy kettlebell swings, power cleans, and hanging L-sit raises. Today I went back to where I left off on the deadlifting program I was on. In March I had lifted up to 225 x 3. This program also includes a 10 percent back-off set of 5.

Today:
135 x 5
165 x 5
190 x 5
210 x 5
225 x 5 (woot)
203 x 5

I’m tired.

Light strength work

I’ve been a wimp this week since the bike ride! I hate to think it tired me out for this long. The weather also has really been getting me down. My energy has been low and my mood negative all week. Nothing like a low day used to be before I was eating well and sleeping good hours, though.

All week I’ve been warming up with the classes and doing all the push-ups and ab work with them, but I haven’t done a full workout. Stephanie and I did some back squats on Tuesday.

Today I did two Turkish get-ups per side (12 kg) + 5 dead-hang pull-ups for three rounds. Plus the abs/calisthenics with the classes, and a few sets of windmills with 8 and 12 kg. And yes I feel like I worked out. I don’t know where the intensity and passion has gone this week!

Bike ride

Last Sunday, 33-mile bike ride on Bainbridge Island. My first ride of over five miles in many, many months, maybe a year. It’s Wednesday and I’m still tired from it! We spent 3 hours 19 minutes pedaling, but spent about five hours total on the ride with leisurely stops (including at a wine tasting where we met a vacationing couple from California).

Today I took my bike to R&E Cycles to have it fitted and tuned up. The fit expert, Smiley, told me not to worry about trying to keep my back straight on the bike. That puts you on the pubic bone. It’s okay to curve your back; use a slight squeeze of the hands on the brake hoods to activate the core/abs to support the back. He was right, it works.

He said fatigue in the low back is because of not being accustomed to long rides. He adjusted my cleats, seat height, and handlebar tilt. He told me to position my elbows pointing down and keep them in a bit; and pedal with my knees slightly in medially. That is supposed to use the IT band and outer quad/knee a little less and the adductors and abductors (?) a little more. He said other things too that showed he really does have an eye for positioning and movement, and a passion for bike fitting. So it was a good experience and I’m hopeful of being a little more comfortable on this weekend’s 15+ mile ride, keeping in mind that this is still going to feel pretty long and I’m not used to it yet!