Week 3 of Session 2 now completed! My schedule was as follows:
Sunday
April 21th - Dropped in to spin with the Bulls-eye Bike Club at 6:30am.
This is an open spin from 6am - 9:30am until the weather gets
warm enough to move outdoors. I completed 2.5 hours during open spin and a
3rd hour during an instructor lead Boxing Club spin. In total I rode 3.5
hours and 75 KM (46.5 miles).
Monday April 22th - A much needed day of rest! My hip has been aching since spin class (old injury from 2011 that decided to tighten up and prevent me from doing squats yesterday). Took the dog for 1/2 hour walk to warm up the hip and then spent a another half hour stretching.
Tuesday April 23th - TRX Suspension training. Squats, leg lifts, arm work, and more!
Wednesday
April 24th - A trip to Edmonton to check out Campers Village & pick up a pair of hiking boots for Saturday. I've got plans to hike the Chickakoo Lake area! Picked up a nice comfy pair of Keens! :)
Thursday April 25th - TRX
Suspension training - Round 2 for the week. Plenty of leg work in this
class with jump squats, sprinter starts, single leg balance squats, & split single leg lunges. And let's not forget the biceps and triceps... no, we wouldn't want to forget those!
Friday April 26th - a REAL day of rest. A couple of movies on Netflix and an early bedtime.
Saturday
April 26th - 1 Hour of raking leaves followed by an hour of Butt & Gutt -Crunches, Leg Lifts, Fire Hydrants (donkey kicks), Russian Twists, Crunchy Frogs, Side Crunches, Diagonal Single Leg Lifts with Crunch, and I'm sure I forgot the rest. Sore and tired for the day! And yet.. off I went to Chickakoo Lake for an hour and a half hike to wrap up the week.
Time for some protein, carbs, and a nap! See you all next week!
Showing posts with label Spin Class. Show all posts
Showing posts with label Spin Class. Show all posts
Saturday, April 27, 2013
Saturday, April 20, 2013
Session 2 - Week 2
Week 2 of Session 2 now completed! My schedule was as follows:
Sunday April 14th - Dropped in to spin with the Bulls-eye Bike Club at 6:30am. This is an open spin from 6am - 9:30am until the weather gets warm enough to move outdoors. I completed 2 hours during open spin and a 3rd hour during an instructor lead Boxing Club spin. In total I rode 3 hours and 65 KM (40 miles) You can read about the day here.
Monday April 15th - Day of rest! WHOO HOO! :D
Tuesday April 16th - TRX Suspension training. Never the same class twice. 60 minutes of hard work each and every time!
Wednesday April 17th - 1 Hour bike ride OUTSIDE! 12.44 miles (20 KM) completed while checking out the Spruce Grove Heritage Trail. Stay tuned for map drawings on future rides.
Thursday April 18th - TRX Suspension training - Round 2 for the week. Plenty of leg work in this class with jump squats, sumo squats, hamstring runners, and more.
Saturday April 20th - Butt & Gutt - Another circuit style workout where you move from station to station. Today's concentration? All of those tiny little "baby" muscles that you didn't even know existed as you are usually too busy working the large muscle groups. Let me tell you that, today, I know they exist and they are all crying loudly. The things that Ashly comes up with... I just don't know how she does it. Butt & Gutt was followed by 1 hour of spin (Thank you Bobbi for letting me stay and use the bike!) - the format this time was 5 minutes seated, 5 minutes standing for 40 minutes and then 10 minutes seated, 5 minutes standing & 5 more minutes seated. Gears 10 & 16 utilized. 21 KM (13 miles) completed.
Time to head home for some protein, carbs, and a long hot shower and stretch. See you all next week!
Sunday April 14th - Dropped in to spin with the Bulls-eye Bike Club at 6:30am. This is an open spin from 6am - 9:30am until the weather gets warm enough to move outdoors. I completed 2 hours during open spin and a 3rd hour during an instructor lead Boxing Club spin. In total I rode 3 hours and 65 KM (40 miles) You can read about the day here.
Monday April 15th - Day of rest! WHOO HOO! :D
Tuesday April 16th - TRX Suspension training. Never the same class twice. 60 minutes of hard work each and every time!
Wednesday April 17th - 1 Hour bike ride OUTSIDE! 12.44 miles (20 KM) completed while checking out the Spruce Grove Heritage Trail. Stay tuned for map drawings on future rides.
Thursday April 18th - TRX Suspension training - Round 2 for the week. Plenty of leg work in this class with jump squats, sumo squats, hamstring runners, and more.
Saturday April 20th - Butt & Gutt - Another circuit style workout where you move from station to station. Today's concentration? All of those tiny little "baby" muscles that you didn't even know existed as you are usually too busy working the large muscle groups. Let me tell you that, today, I know they exist and they are all crying loudly. The things that Ashly comes up with... I just don't know how she does it. Butt & Gutt was followed by 1 hour of spin (Thank you Bobbi for letting me stay and use the bike!) - the format this time was 5 minutes seated, 5 minutes standing for 40 minutes and then 10 minutes seated, 5 minutes standing & 5 more minutes seated. Gears 10 & 16 utilized. 21 KM (13 miles) completed.
Time to head home for some protein, carbs, and a long hot shower and stretch. See you all next week!
Sunday, April 14, 2013
Base Gear
I love my base gear! But I get ahead of the story...
Sunday is a hardcore riding day. The only day that I have off from work and workouts to concentrate 100% on riding. And today was a big one. The longest ride I'd completed before this morning was 2 hours. That was last Sunday with 1 hour of Open Spin & 1 hour of instructor led Spin Class. I'd decided to add a half hour to my ride each Sunday until I hit 6 hours. I figure that I'm going to need approximately 6 hours to get from point A to point B each day during the Enbridge Ride to Conquor Cancer. The distance is 100 KM (65 Miles) per day. Gosh I hope 6 hours does it! I'll let you know if it doesn't!
The alarm went off at 5am this morning and oddly enough, I was awake before it did. It still took me a good 20 minutes to be out of bed and downstairs in the kitchen fixing breakfast. I'm still learning about sports nutrition (endurance sports nutrition specifically) but figured I couldn't go wrong with a scrambled egg cooked up with onion, mushrooms, purple barley, and cheddar cheese. I'm working to incorporate more whole grains into my diet (non-wheat whole grains). Currently Quinoa (white and red) and Purple Barley are favorites. My Camelbak holds 3 Liters (Litres) of water and today I figured it was a good day to test out the new nutritional supplement that I plan on using in June: Hammer Perpetuem. The label on the bag says Orange-Vanilla flavor, I say BLECH! It has a nasty flavor. Must remember to mix in some Orange flavored electrolytes in the future! Duly armed with this nasty concoction, 1.5 Litres of plain water, a change of clothes, and my best attitude, off I went to The Boxing Club - arriving at 6:30am.
I hit the bike at 6:40 after a quick stretch and began my first hour of pedaling for the day. Let's just concede the point that riding inside, in a building, staring at a mirror, is boring. That being said, Rod was there riding too so there was someone to chat with. Rod rides 10 minutes seated, 10 minutes standing (those are some looooong hills!). I'm not quite that talented yet so I chose a format of 10-15 minutes sitting, 2-5 minutes standing. The first hour went by fairly quickly and we were joined by 2 more cyclers (don't know their names yet though one was wearing a Boston Bruins t-shirt!!!!).
At the 1 hour mark I had hit 24.5 KM pedaled and it was time for a quick break. There are rumored to be pit-stops every 20 KM during the ride in June and I sure hope that's true. Back on the bike to start hour 2, my bum was feeling a bit numb so I switched up my circuits to 10 minutes sitting, 5 minutes standing. You pedal at a harder gear standing and so go a shorter distance than you do just sitting. The time flew by fairly quickly and before I knew it, it was going on 8:20 and I'd completed 2 hours of biking this morning. As I was THIS CLOSE to another 25 KM completed, I stuck around on the bike another 7.5 minutes to get to 25.6 KM for a total of 50 KM (31 miles) before calling it a day on the Free Spin.
But wait! There's more! Don't forget that I have a 10-11am instructor led Spin Class at The Boxing Club.... yeah, I wasn't done yet. :) As it was only 8:45, I quickly changed into dry clothes and headed the 1 mile home for some real food to supplement the ICK I'd been drinking for the past 2 hours. I quickly blended up a Lime, Banana, Pineapple smoothie with an additional ingredient this morning: Hemp Seed Hearts (I suggest you check them out). I figured my best plan would be to head back to the gym where I was less likely to sit and veg for a half hour and more likely to stretch and stay warm before the next hour long session. Once on the bike again (here's where 'base gear" comes in), we were instructed to pick a gear that is comfortable to ride at, where we could maintain at for 30 minutes at a time. I picked "10". From here on out, we would increase and return to base gear in 1 minute intervals, stepping up the gear by 2-5 gears depending on the exercise. Each time we came back down to base gear, I loved that gear more and more! It was a super ride with 5 other terrific gals and I look forward to doing it again next weekend. Thank you Ashley & Bobbi for co-leading this spin class today. It was a load of fun! 16 more KM added to wrap up the day at 66 KM (40.9 Miles) worth of spinning. PHEW! Now on to cooking dinner for the week but that's another post for another time...
Thanks for tuning in!
Sunday is a hardcore riding day. The only day that I have off from work and workouts to concentrate 100% on riding. And today was a big one. The longest ride I'd completed before this morning was 2 hours. That was last Sunday with 1 hour of Open Spin & 1 hour of instructor led Spin Class. I'd decided to add a half hour to my ride each Sunday until I hit 6 hours. I figure that I'm going to need approximately 6 hours to get from point A to point B each day during the Enbridge Ride to Conquor Cancer. The distance is 100 KM (65 Miles) per day. Gosh I hope 6 hours does it! I'll let you know if it doesn't!
The alarm went off at 5am this morning and oddly enough, I was awake before it did. It still took me a good 20 minutes to be out of bed and downstairs in the kitchen fixing breakfast. I'm still learning about sports nutrition (endurance sports nutrition specifically) but figured I couldn't go wrong with a scrambled egg cooked up with onion, mushrooms, purple barley, and cheddar cheese. I'm working to incorporate more whole grains into my diet (non-wheat whole grains). Currently Quinoa (white and red) and Purple Barley are favorites. My Camelbak holds 3 Liters (Litres) of water and today I figured it was a good day to test out the new nutritional supplement that I plan on using in June: Hammer Perpetuem. The label on the bag says Orange-Vanilla flavor, I say BLECH! It has a nasty flavor. Must remember to mix in some Orange flavored electrolytes in the future! Duly armed with this nasty concoction, 1.5 Litres of plain water, a change of clothes, and my best attitude, off I went to The Boxing Club - arriving at 6:30am.
I hit the bike at 6:40 after a quick stretch and began my first hour of pedaling for the day. Let's just concede the point that riding inside, in a building, staring at a mirror, is boring. That being said, Rod was there riding too so there was someone to chat with. Rod rides 10 minutes seated, 10 minutes standing (those are some looooong hills!). I'm not quite that talented yet so I chose a format of 10-15 minutes sitting, 2-5 minutes standing. The first hour went by fairly quickly and we were joined by 2 more cyclers (don't know their names yet though one was wearing a Boston Bruins t-shirt!!!!).
At the 1 hour mark I had hit 24.5 KM pedaled and it was time for a quick break. There are rumored to be pit-stops every 20 KM during the ride in June and I sure hope that's true. Back on the bike to start hour 2, my bum was feeling a bit numb so I switched up my circuits to 10 minutes sitting, 5 minutes standing. You pedal at a harder gear standing and so go a shorter distance than you do just sitting. The time flew by fairly quickly and before I knew it, it was going on 8:20 and I'd completed 2 hours of biking this morning. As I was THIS CLOSE to another 25 KM completed, I stuck around on the bike another 7.5 minutes to get to 25.6 KM for a total of 50 KM (31 miles) before calling it a day on the Free Spin.
But wait! There's more! Don't forget that I have a 10-11am instructor led Spin Class at The Boxing Club.... yeah, I wasn't done yet. :) As it was only 8:45, I quickly changed into dry clothes and headed the 1 mile home for some real food to supplement the ICK I'd been drinking for the past 2 hours. I quickly blended up a Lime, Banana, Pineapple smoothie with an additional ingredient this morning: Hemp Seed Hearts (I suggest you check them out). I figured my best plan would be to head back to the gym where I was less likely to sit and veg for a half hour and more likely to stretch and stay warm before the next hour long session. Once on the bike again (here's where 'base gear" comes in), we were instructed to pick a gear that is comfortable to ride at, where we could maintain at for 30 minutes at a time. I picked "10". From here on out, we would increase and return to base gear in 1 minute intervals, stepping up the gear by 2-5 gears depending on the exercise. Each time we came back down to base gear, I loved that gear more and more! It was a super ride with 5 other terrific gals and I look forward to doing it again next weekend. Thank you Ashley & Bobbi for co-leading this spin class today. It was a load of fun! 16 more KM added to wrap up the day at 66 KM (40.9 Miles) worth of spinning. PHEW! Now on to cooking dinner for the week but that's another post for another time...
Thanks for tuning in!
Saturday, April 13, 2013
Session 2 - Week 1
Saturday completes Week 1 of Session 2 training at The Boxing Club in Spruce Grove. My schedule was as follows:
Sunday April 7th - Dropped in to spin with the Bulls-eye Bike Club at 8:30am. This is an open spin from 6am - 9:30am until the weather gets warm enough to move outdoors. As I had not ridden longer than 1.5 hours in any of my previous sessions, I decided to ride 1 hour with the club from 8:30 - 9:30 and then a second hour with The Boxing Club spin class from 10 - 11. I managed to ride 25 KM (~15 miles) in the first hour. The padded bike shorts are a great help and I won't ride without them! During the spin class hour I noticed that I had a "crick" at what I thought was the top of my inner quad muscles. It didn't get any worse but it didn't stop hurting on being stretched. Turns out I had annoyed my groin on the right side. Though I finished out the hour, by the time afternoon rolled around I was struggling to climb stairs at home. Rest was in the cards for me as I need to be healthy and strong enough to pedal again during the next session so I wrapped up the afternoon with a movie and early bedtime.
Monday, Wednesday, & Friday were rest days. Thought I participated in my regular classes Tuesday, Thursday, and Saturday, the exercises were somewhat modified to accommodate my annoyed groin.
Tuesday April 9th - TRX Suspension training. This was the first class back after a 1 week break and Sheila had big plans for us. It was great to see a couple of familiar faces and many new ones in our class. Warm up started with jogging the perimeter of the room followed by a calisthenic style warmup with Jumping Jacks, Burpies, Jogging in place while bringing your heels high, Side Lunges, and Squats. 2 rounds and we were ready to take to the TRX straps. A great workout that picked up right where we left off last session - kicking our butts!
Thursday April 11th - TRX Suspension training - Round 2 for the week. We used the same warmup but did a bit more core and arm work than Tuesday's session. I found my calf attempting to cramp several times during any exercise that required we stand on the balls of our feet. Most likely due to the calf raises we completed on Tuesday (hmmmmmm - must stretch the calf muscles more). Outside of this, it was a great workout, much muscles burning & tiredness was achieved by all!
Saturday April 13th - Butt & Gutt - First class in 2 weeks as recovery week started on a Friday. And Ashley was ready and waiting with the Shock Your Body Workout! This was a circuit style workout where you move from station to station much like what I described in an earlier post. However, nearly every station had a weight associated with the exercise. The intent is to push us further, shocking our bodies out of complacency, away from muscle memory so that we work harder. It worked... Thank goodness for hot showers and long stretches coupled with lots of hydration and protein!
Sunday April 7th - Dropped in to spin with the Bulls-eye Bike Club at 8:30am. This is an open spin from 6am - 9:30am until the weather gets warm enough to move outdoors. As I had not ridden longer than 1.5 hours in any of my previous sessions, I decided to ride 1 hour with the club from 8:30 - 9:30 and then a second hour with The Boxing Club spin class from 10 - 11. I managed to ride 25 KM (~15 miles) in the first hour. The padded bike shorts are a great help and I won't ride without them! During the spin class hour I noticed that I had a "crick" at what I thought was the top of my inner quad muscles. It didn't get any worse but it didn't stop hurting on being stretched. Turns out I had annoyed my groin on the right side. Though I finished out the hour, by the time afternoon rolled around I was struggling to climb stairs at home. Rest was in the cards for me as I need to be healthy and strong enough to pedal again during the next session so I wrapped up the afternoon with a movie and early bedtime.
Monday, Wednesday, & Friday were rest days. Thought I participated in my regular classes Tuesday, Thursday, and Saturday, the exercises were somewhat modified to accommodate my annoyed groin.
Tuesday April 9th - TRX Suspension training. This was the first class back after a 1 week break and Sheila had big plans for us. It was great to see a couple of familiar faces and many new ones in our class. Warm up started with jogging the perimeter of the room followed by a calisthenic style warmup with Jumping Jacks, Burpies, Jogging in place while bringing your heels high, Side Lunges, and Squats. 2 rounds and we were ready to take to the TRX straps. A great workout that picked up right where we left off last session - kicking our butts!
Thursday April 11th - TRX Suspension training - Round 2 for the week. We used the same warmup but did a bit more core and arm work than Tuesday's session. I found my calf attempting to cramp several times during any exercise that required we stand on the balls of our feet. Most likely due to the calf raises we completed on Tuesday (hmmmmmm - must stretch the calf muscles more). Outside of this, it was a great workout, much muscles burning & tiredness was achieved by all!
Saturday April 13th - Butt & Gutt - First class in 2 weeks as recovery week started on a Friday. And Ashley was ready and waiting with the Shock Your Body Workout! This was a circuit style workout where you move from station to station much like what I described in an earlier post. However, nearly every station had a weight associated with the exercise. The intent is to push us further, shocking our bodies out of complacency, away from muscle memory so that we work harder. It worked... Thank goodness for hot showers and long stretches coupled with lots of hydration and protein!
Sunday, April 7, 2013
Spinning - Day 1
Training re-commences today with an open spin with the Bulls-Eye Bike Shop Club (drop in whenever) and a scheduled spin class with The Boxing Club. The goal is 2 hours of riding (spinning) today. The protein and electrolytes are mixed and ready to go. Stay tuned...
1st hour down - 25 KM completed. Finally met Herb of Bulls-Eye Bike shop and spent an hour on a bike for the first time in a week. My inner thigh muscle on my right leg is a bit tender after yesterday's hike (would help if I had actual hiking boots, not the 20LB Boots of Death that I wear) so I took it fairly easy but managed to kick out 25 KM anyway. Still learning to ride while standing on a stationary bike. Not as easy as you would think. Nice to be dry, warm, and on a flat surface but I really can't wait to start riding outside!
Next up - 1 hour spin class at The Boxing Club - taught by Svetlana. Small class today, myself, Ashley "Crunchy Frogs" Lydia, and Crystal.
Did you know that you can do push-ups on a bike? Neither did I until today. I have never attended an actual Spinning Class before so today was a day of firsts. First time spinning in a class, first time doing push-ups on a bike, first time doing squats on a bike (yes, while riding). Another hour under the belt (along with 30 jumping jacks and 30 actual squats) and I'm looking forward to pushing it up to 2.5 hours total next weekend.
Gear note: I love my Camelbak, I managed to get 2.5 liters (litres) of water/protein/electrolytes down in 2.5 hours. Padded bike pants are a blessing too!
If you've just joined my blog, you may be wondering why I'm doing all of this. You can read about it here.
1st hour down - 25 KM completed. Finally met Herb of Bulls-Eye Bike shop and spent an hour on a bike for the first time in a week. My inner thigh muscle on my right leg is a bit tender after yesterday's hike (would help if I had actual hiking boots, not the 20LB Boots of Death that I wear) so I took it fairly easy but managed to kick out 25 KM anyway. Still learning to ride while standing on a stationary bike. Not as easy as you would think. Nice to be dry, warm, and on a flat surface but I really can't wait to start riding outside!
Next up - 1 hour spin class at The Boxing Club - taught by Svetlana. Small class today, myself, Ashley "Crunchy Frogs" Lydia, and Crystal.
Did you know that you can do push-ups on a bike? Neither did I until today. I have never attended an actual Spinning Class before so today was a day of firsts. First time spinning in a class, first time doing push-ups on a bike, first time doing squats on a bike (yes, while riding). Another hour under the belt (along with 30 jumping jacks and 30 actual squats) and I'm looking forward to pushing it up to 2.5 hours total next weekend.
Gear note: I love my Camelbak, I managed to get 2.5 liters (litres) of water/protein/electrolytes down in 2.5 hours. Padded bike pants are a blessing too!
If you've just joined my blog, you may be wondering why I'm doing all of this. You can read about it here.
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