It's a beautiful day, so I thought I'd take a short 30 minute walk. I was just kind of ambling along. After the first football game of the day was over I went out and mowed the lawn.
Monday, Oct. 2
I said I wouldn't do it, but I couldn't resist. I went out on my road bike today. It was beautiful outside and during my walk yesterday I saw a few people riding so I just couldn't resist.
Of course, I had to get all my things out of where I stored them and pump up the tires of the bike, but it was well worth it. Yesterday was a great day and no wind until later in the day, so of course it was windy all day today. I hate riding in the wind. I wanted to see where I was physically, so I chose an out and back course where on the way out I had to fight a cross wind. Naturally, on the way back the wind was in my face most of the way. The wind was a constant 10 mph with gusts up to 23 mph. I was only going to go ten miles but I pushed it up to thirteen miles. In town I was doing 15 mph at the best but out in the country I was doing between 17 to 18 mph.All in all I rode the 13 miles in 49 minutes. Not too bad for coming off of surgery.
With my first replacement I stopped riding the end of May and didn't pick it up again until the first of March. I am really excited about my progress now. My hip really didn't bother me at all. It felt a bit tight just above the suture line when I started, but that soon went away. I guess I'll be giving up my stationary bike until it gets cold again.
I did go into the weight room and increased all my weighs from where I was three weeks ago when I started strength training again. I'm happy about my strength gains, a good day!
Tuesday, Oct. 3
Wouldn't you know it? I have a good ride yesterday and I'm ready for another good one today. I get all my stuff ready and get my bike out when I realize I had a flat! I know that my tires are a bit worn and I knew they wouldn't last an entire riding season but with the time I had off I figured I could get a few rides in before they had to be replaced. The one good thing was that they didn't go flat while I was out in the country miles from home.
I'll just stick with the stationary bike and the next time I'm near the bike shop I'll take the tire in to get fixed. I did get on the stationary bike and did the following:
-10 minute warm up at level 4 getting my heart rate up to 130 beats per minute.
-20 minutes going up to level eight, staying at each level for a minute then returning to level four, kept my heart rate between 130 to 162.
-five minutes at level four at 18 mph, heart rate at 150.
-five minutes at level five at 18 mph, heart rate at 155.
-five minute warm down, heart rate returned to 100 beats per minutes in 3 minutes
Later I went for a walk of two and one-fifth miles in just over 40 minutes.
Wednesday, Oct. 4
In the weight room this morning I was still sore (especially my chest) from Monday's workout. I guess I picked the correct weights. I did the 15 reps with 30 seconds rest workout and increased the weights from the last time I did those exercises.
A couple of hours after I got home I went out for a walk. I did more than four miles in just 80 minutes. That included stopping for a couple of minutes and talking with someone I used to work with. I'm not riding the bike today; I don't want to completely waste my legs like I did last week. I'll ride tomorrow morning.
Thursday, Oct. 5
I did ride this morning and did a different workout. It was a fat burning workout. Research has shown that we burn fat more efficiently at a slower pace over the duration. I did 45 minutes at a constant level four keeping my heart rate a 105-110. I have a feeling I'll feel really good tomorrow since I didn't wipe myself out today.
Friday, Oct. 6
Well, I was right. When I got into the weight room I felt great. I did the three sets of 10 with one minute between sets routine. I increased 10 lbs on each lift except for the bench. I worked in with a couple of guys who were using a heavier weight by 15 pounds than I planned to do. I made the first set of 10 but missed the other two. If I had rested more than a minute between sets I might have made it.
After I got home I rode the stationary bike on hill profile level six for 40 minutes. I kept my heart rate from 126 to 141 beats per minute. After three minutes of my warm down my heart rate was 98. Around 2 p.m. I did all the yard work. I got in a pretty good workout from doing that.
Saturday, Oct. 7
I just went out for a two mile walk. Tomorrow I'm going up to Indy and watch the Colts play. I'll be doing a lot of walking, so I'm taking care of my legs today.
Cycling
