Today's Workout Thread

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Originally Posted by carlmaloschneider

Cool, yeah that's quite funny. Hardly an authoritative source! Just a few guys talking :-). Also there appears to be nothing on there about chin ups, so I guess the title did fool me. :-)

I guess certainly there are many muscles involved in exercises such as push ups and chin ups. As they mention here there's some stabilisation that occurs. Anyway, for me, I seem to work mainly my pulling muscles (specifically lats, biceps, rear deltoids, some forearms) from pull ups and chin ups.

I do feel that sometimes not doing a weights workout for some time and then doing one allows you to determine, via DOMS, exactly what you have worked. Bench presses certainly do (for me) work the lats some what in regard to stabilisation.

Anyway, dude, certainly every thing I post here is just my experience.

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That feels quite painfull , to use DOMS that way but it does work.

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Originally Posted by Firefighter2

My pull-ups are usually wide grip, they're harder to do than narrow, which I can do with rows. Also, as for your question about tri's, try stretching out your triceps before & after. Might help with a bit with the soreness.

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Thanks, I unfortunitly thinkbI get to rest for a few days, I would stretch before, then got sore pushing. Just tried a pushup , got 2 before I started to fell sore, so I'll have yo be lazy the next few days and fope of improves.
But did find a hot shower helps move magnisium and st leat make you feel better.

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Originally Posted by whoever

For my two cents, I thought evrtu boy learns how to read and use a map and compass.

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I think I skipped that part of my childhood. :D

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Originally Posted by Thug

I think I skipped that part of my childhood. :D

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Lucky you, I for some reason was not allowed to skip that day :roflmao

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Originally Posted by Thug

There is a MTB race in SA called the Freedom Challenge which is a non-stop race from Pietermartizburg to just outside of Cape Town. This race is approximately 2300km long and you navigate on a preset route using 1:50 000 maps (no GPS allowed). Maximum number of days allowed is 26 with check points every 100km or so and various cut-offs along the route.

The organisers also have a non-stop race called Race 2 Rhodes which is the 1st 500km of the Freedom Challenge. Starts in Pietermaritzburg and finishes in a town called Rhodes. Racers are given a maximum of 8 days to complete.

Both races start in June which is the middle of winter in SA and racers do encounter all types of weather including snow.

Last night I entered the R2R.

Freedom Challenge - Home

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That's fantastic - congrats! You have a plenty of time to prep for the event.
Have you thought about using the inReach by Delorme?
DeLorme inReach - Two-way satellite text messaging, tracking and SOS anywhere in the world
Good friend of mine finished the entire Colorado Trail a couple of months back. I used this to communicate with him and followed him along the route.
Here is the link to the CO Trail by MTB:
Colorado Trail: The Entire MTB Route Mountain Bike Trail, Columbine Valley, Colorado

@Thug, gotta be devils advocate: if there isn't a rule against posting pics, then how do they know you didn't use GPS on your phone?

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Originally Posted by neehooya

That's fantastic - congrats! You have a plenty of time to prep for the event.
Have you thought about using the inReach by Delorme?
DeLorme inReach - Two-way satellite text messaging, tracking and SOS anywhere in the world
Good friend of mine finished the entire Colorado Trail a couple of months back. I used this to communicate with him and followed him along the route.
Here is the link to the CO Trail by MTB:
Colorado Trail: The Entire MTB Route Mountain Bike Trail, Columbine Valley, Colorado

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Each racer does get a gps tracking device, so everyone who is on the trail can be tracked at any point in time. It's extremely fascinating watching the various races unfold and the strategies each racer takes.

Although quite remote in parts, there is arranged accommodation every 100km's or so that generally does have mobile comms. Obviously having something like a satellite phone makes it far easier for someone who is following in real-time to give helping hints to racers that have deviated from the route, which really goes against the spirit of the race. The race director does keep an eye out and if a racer does get hopelessly lost, he/she can phone the race director for help if required.

If doing the race as a "tour" then a satellite phone would be a necessity.

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Originally Posted by whoever

@Thug, gotta be devils advocate: if there isn't a rule against posting pics, then how do they know you didn't use GPS on your phone?

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I think it's a question of honesty. Yes, you can use it on the sly but you have to live with the knowledge that you cheated. The people who enter R2R or FC do so as a challenge and to test themselves against the elements and terrain. Using a GPS goes against the spirit of the race and of course if discovered, leads to automatic disqualification and being banned from future participation.

Just shy of 16 miles on The Codger. Must be getting stronger, my pace is picking up. It rained most of last night and was still a bit drizzly this morning. Perfect weather for riding to some smooth jazz.

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Originally Posted by Thug

Each racer does get a gps tracking device, so everyone who is on the trail can be tracked at any point in time. It's extremely fascinating watching the various races unfold and the strategies each racer takes.

Although quite remote in parts, there is arranged accommodation every 100km's or so that generally does have mobile comms. Obviously having something like a satellite phone makes it far easier for someone who is following in real-time to give helping hints to racers that have deviated from the route, which really goes against the spirit of the race. The race director does keep an eye out and if a racer does get hopelessly lost, he/she can phone the race director for help if required.

If doing the race as a "tour" then a satellite phone would be a necessity.



I think it's a question of honesty. Yes, you can use it on the sly but you have to live with the knowledge that you cheated. The people who enter R2R or FC do so as a challenge and to test themselves against the elements and terrain. Using a GPS goes against the spirit of the race and of course if discovered, leads to automatic disqualification and being banned from future participation.

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Ah, so you would just cheat yourself. And in this day and age honesty is hard to come by.

Cut spare ribs into st louis ::-) and slow and low . watching, and maintaining is to workout . really works that core, and bicepts :-)

In the gym for some more weights today.

Dumbbell bench press 4x10
Incline Bench 2x8
Military press 4x8
Lat raises 3x10
Tricep dips 3x12

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Originally Posted by whoever

Thanks, I unfortunitly thinkbI get to rest for a few days, I would stretch before, then got sore pushing. Just tried a pushup , got 2 before I started to fell sore, so I'll have yo be lazy the next few days and fope of improves.
But did find a hot shower helps move magnisium and st leat make you feel better.

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Ya, probably a good idea to rest until the DOMS has subsided, your sets wouldn't be at your maximum power anyway, thus making them ineffective.

Got home this evening after work and off I went with every intention of doing a night ride on my Singlespeed. Got to the bottom of a rocky downhill section, probably 1.5km's from home when my chain fell off. Tried to put it back on and then discovered that the reason why, was that 2 of my chainring bolts had fallen out and the other 2 were loose. Managed to freewheel most of the way back home but only clocked up 5km's. :(

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Originally Posted by Thug

Got home this evening after work and off I went with every intention of doing a night ride on my Singlespeed. Got to the bottom of a rocky downhill section, probably 1.5km's from home when my chain fell off. Tried to put it back on and then discovered that the reason why, was that 2 of my chainring bolts had fallen out and the other 2 were loose. Managed to freewheel most of the way back home but only clocked up 5km's. :(

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I guess you gotta carry a few bolts with you https://youtu.be/rDuk7i7m17Q

Don't think this will shock anyone here but thought I'd posthttp://dailyburn.com/life/fitness/doms-muscle-soreness/

@firefighter, do you happen to know if BCAA is better for DOMS than glutimine ?

Did a 4k run in the Luna's this morning. Picked up a slight calf strain on my left leg. Will have to rest up for a couple of days and then back to my normal running shoes for a while.

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Originally Posted by Thug

Did a 4k run in the Luna's this morning. Picked up a slight calf strain on my left leg. Will have to rest up for a couple of days and then back to my normal running shoes for a while.

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Sorry to hear, mine's just started cooperating.

6.5km yesterday. 2.5 warm up, 1.5km of stairs/pushups/situps/burpee circuit, 2.5km cool down.

Averaged 4:50/km on my warm up, pretty pumped about that.

Standard rip down to Tarpon Springs on The Codger. I took the day off work so this one was done in the daylight. Just under 16 miles, I would have gone farther but had a dentist appointment at 10 A.M. I've decided to sell the hybrid to raise money for a real no kidding fat bike. Here's the one I'm getting. Hopefully it will be in place by the first of the year
Attachment 218453

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Originally Posted by 1OldGI

Standard rip down to Tarpon Springs on The Codger. I took the day of work so this one was done in the daylight. Just under 16 miles, I would have gone farther but had a dentist appointment at 10 A.M. I've decided to sell the hybrid to raise money for a real no kidding fat bike. Here's the one I'm getting. Hopefully it will be in place by the first of the year
Attachment 218453

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Very nice.

What material is the frame made out of? Alum or Steel?
If you still are looking and you'd like a steel frame, I'd highly recommend Surly.

Leg day today

Leg press 4x10
Calf raise 3x12
Leg Extension 3x12
Leg curl 3x12
X walk x10

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Originally Posted by 1OldGI

Standard rip down to Tarpon Springs on The Codger. I took the day of work so this one was done in the daylight. Just under 16 miles, I would have gone farther but had a dentist appointment at 10 A.M. I've decided to sell the hybrid to raise money for a real no kidding fat bike. Here's the one I'm getting. Hopefully it will be in place by the first of the year
Attachment 218453

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May I recoommrnd some grip extension.

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Originally Posted by whoever

May I recoommrnd some grip extension.

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I don't like those at all. I've seen a number of accidents where they get hooked into branches and the rider gets thrown.
None of my riding mates use them.

A 30km ride this morning with the crew.
Friday's are supposed to be a chilled ride but this morning was quite a bit quicker than normal.

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Originally Posted by Thug

I don't like those at all. I've seen a number of accidents where they get hooked into branches and the rider gets thrown.
None of my riding mates use them.

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Understandable, sorry to hear, I have never had that problem with them.

Hill run today, 9km. Couch day tomorrow.

Is there a reliable method to check your own bodyfat, supposedly scales that you buy with that feature are not accurate because it uses formulas that contain assumptions about your body based on, age, height and weight.

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Originally Posted by whoever

Is there a reliable method to check your own bodyfat, supposedly scales that you buy with that feature are not accurate because it uses formulas that contain assumptions about your body based on, age, height and weight.

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Not that I'm aware of.

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Originally Posted by Thug

Not that I'm aware of.

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I use the scales. I'm aware they don't indicate to me my actual body fat content but I use them to monitor how much I've lost or gained. For instance, generally mine indicate my body fat is about 17.2% (I measure it and my weight daily). I know in reality I'm probably closer to 12%. in fact, if I change just the age setting on the scales and change it from 53 to 25 the scales tell me I'm about 12%.

I don't get obsessed about what the scales tell me, I use them in combination with what I look like in the mirror and what I feel like (i.e. how strong I feel and how strong I am).

When I went climbing for nine days straight to The Grampians lately (it was hard work, climbing and hiking with a pack on every day) I lost an entire percentage; when I came back the scales told me I was 16.2%.

What I aim for is to drop body fat but to either gain weight or remain the same weight.

Just a few days ago I was 62.8 kilos and 16.1% BF. I'm 168 cm tall.

So I'd say get the scales and use them to keep yourself on track.

BTW, one could get one's self measured professionally, then measure one's self with the scales and use it as a benchmark. So if hydrostatic weighing says you're 12% and the scales tell you you're 15%, and then in a month's time the scales tell you you're 16%, you're in reality 13%.

-Dips
-Dumbbell Rows
-Shrugs
-Single Arm Preacher Curls
-Leg Extensions
-Sit-ups
-Tricep Push-downs

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Originally Posted by whoever

@firefighter, do you happen to know if BCAA is better for DOMS than glutimine ?

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Glutamine will be better, as it helps the muscles recover quicker after a workout, Branch Chain Amino Acids help build muscle quicker. BCAA's are the amino acids your body can't produce on it's own, while Glutamine is produced by the body itself. Hope this helps.

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Originally Posted by carlmaloschneider

BTW, one could get one's self measured professionally, then measure one's self with the scales and use it as a benchmark. So if hydrostatic weighing says you're 12% and the scales tell you you're 15%, and then in a month's time the scales tell you you're 16%, you're in reality 13%.

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I agree. The only reliable method is to get it tested professionally 1st.

A 44km singlespeed ride this morning. Ratio I'm now running is 32x17 on fat rims.

35 minute run/walk followed by a couple mile errand run on The Codger. Mountain bike ride tomorrow.

The fat bike I'm currently stalking is an aluminum frame. I believe I have a buyer for my hybrid. I hope to order up the fat bike early next week. I'm completely sure this will get it done either on the beach or in the woods.

@Thug, the ratio on the codger at the moment in 44 x 20. I've considered gearing it down a bit to maybe give it a bit more of a long ride capability. Do you find 32 x17 road friendly or is it fairly easy to spin out and start bouncing up and down in the seat? Since The Codger spends most if not all of its time on the pavement, I considered 36 up front and the stock 20 in the back. What do you think?

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Originally Posted by 1OldGI

35 minute run/walk followed by a couple mile errand run on The Codger. Mountain bike ride tomorrow.

The fat bike I'm currently stalking is an aluminum frame. I believe I have a buyer for my hybrid. I hope to order up the fat bike early next week. I'm completely sure this will get it done either on the beach or in the woods.

@Thug, the ratio on the codger at the moment in 44 x 20. I've considered gearing it down a bit to maybe give it a bit more of a long ride capability. Do you find 32 x17 road friendly or is it fairly easy to spin out and start bouncing up and down in the seat? Since The Codger spends most if not all of its time on the pavement, I considered 36 up front and the stock 20 in the back. What do you think?

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The ratio on my Surly is geared (sorry for the pun) for off-road which at times does prove a bit of a challenge. If I use it for the road to get to a different part of the trail, I do generally spin out at around 26/27kmph.

A ratio is determined by the speed you want to ride at and your strength. If you find the 44/20 a little too hard, gear down but a 36/20 for the road might be a bit too easy. The only way to really determine what you are happy with is to test out various ratios.

Today's ride was an easyish 32km.

Did a 5km run this afternoon followed by a quick cycle to the shop to buy some coke on my Road singlespeed (48x16).

15 mile MTB ride through the woods. Nice breeze today and not too hot. Saw 2 deer during the ride.

I'm really on the fence about re-gearing The Codger. Since it is my primary conditioning/PT bike it makes sense to have it geared a bit taller than my other bikes (kind of like swinging a weighted bat, when you swing one without weight you're faster and stronger.) I've ridden this bike 36+ miles in one setting so even with the tall gearing it doesn't really seem to kick my butt that bad.

Sold the hybrid on Saturday, I'll likely pull the trigger on the fat bike tomorrow or Tuesday.

Ten Reasons Why I Totally Dig Mountain Biking:
1. No Cars
2. No hurry (very Zen, like straight shaving)
3. If you gotta pee you just stop and handle business
4. If you fall, no road rash
5. Quiet and relaxing
6. You're allowed, nay expected to get dirty
7. If you get lost or take a side trail, you really don't care, you just keep riding
8. No crowded bike paths with crowds of roadies whizzing by you.
9. Wildlife sightings (especially when you sneak up on them)
10. Absolutely no threat of being hit by a car.

Can't wait to get this fat bike and get a few beach rides. This is the perfect season for it too, the beaches are less peopled in the winter time (at least until the influx of Cannucks and Michiganders in late January/February :) ). There's a beach/park about 45 minutes from work. I might start bringing my bike and some PT clothes to work and go for a sunset beach ride after work. It should make for some great pics too. I bet the fattie will kill on single track in the woods too. I have a feeling this fat bike is gonna be the dog's bollocks!

Modified Pull-Ups - Easier Way To Do Pullups To Build Strength
Pushups and pull ups do more for you than you might think