The Journey Continues

kandy

kandy

Well-known member
Honeybee Posts: 165
33 min Stationary bike today:
- 12 mins, Lvl 2 or Lvl 1, rpm 70
- 3 mins, Lvl 5 or Lvl 4, rpm 50 to 65
- 1.5 mins, Lvl 6, rpm 50 to 65
- 3.5 mins, Lvl 1, rpm 70
- 3 mins, Lvl 4, rpm 65 to 70; 2 mins, Lvl 1
- 3 mins, Lvl 4, rpm 70 to 80
- 5 mins cool down at Lvl 1
Leg stretches afterwards

The record of the mid 10 mins is not exactly accurate and it's probably less intense. I haven't done this for quite a while. I hope I can ride twice a week and make it to a month at least.

I was not looking for DOMS so I spent about 75 to 80 percent of total my capacity. Hopefully my legs will be okay tomorrow.
 
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kandy

kandy

Well-known member
Honeybee Posts: 165
I made a 30-day plan with a stationary bike fitness goal:
Resistance level: 4 out of 20
Duration: 3 sets of 8 or 10 mins ride (2 mins low intensity ride between sets)
Speed (rpm):
- Baseline: 60 to 70
- Nice: 70 to 80
- Awesome: 80 to 90

The current plan is to spin twice a week. 4 out of 20 resistance isn't extremely hard for me but doesn't come easy, either. 70 to 80 rpm seems to be a realistic goal, although I will be okay with 60 to 70, too, if that's all I can achieve. I am also doing the Totals program, the Level Up challenge, daily lowerbody stretches, and maybe calf raises twice a week. My calves have been over worked so I am going to give it a break and focus on legs and glutes strength and cardio.

Day 1 (yesterday):
Totals, day 1
Level up, day 1
Stationary bike, week 1, session 1
Lowerbody stretches

Day 2 (today):
Totals, day 2
Level up, day 2
Morning Stretch workout
Lowerbody stretches

I don't really have DOMS now but I can feel some burn at my thigh (mainly the right side) throughout the day and it getting fatiqued, feeling lucky that I made the right decision about how far to go on the bike yesterday. :LOL: I was also feeling more on my glutes than ever before while doing glute bridges. ;)
 
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kandy

kandy

Well-known member
Honeybee Posts: 165
Day 3 (yesterday):
Totals, day 3, incomplete

Day 4 (today):
Totals, day 3, day 4
Level up, day 3, day 4
Stationary bike, week 1, session 2:
- Lv2, rpm 70 to 80, 8 mins; Lv1, 2 mins
- Lv3, rpm 70 to 80, 8 mins; Lv1, 2 mins
- Lv2, rpm 70 to 80, 8 mins
- 7 mins cool down at Lv1
35 mins in total
Lowerbody stretches
---
Toward the end I realized that I could probably go harder on the bike, although it's planned to be low to moderate intensity. I reached the goal of today, anyway.
 
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kandy

kandy

Well-known member
Honeybee Posts: 165
Day 5:
Totals, day 5
Level up, day 5
Stationary bike, week 1, extra session:
Block 1:
- 3 mins L2 + 2 mins L1, rpm 70 to 80, 2 rounds
Block 2:
- 6 mins L4, with 4 mins at rpm 70 to 80 and 2 min at 60 to 70
- 4 mins L1
Block 3:
- 2 mins L3, rpm 70 to 80
- 1 min L1
- 7 mins L2, rpm 60 to 80
5 mins cool down at L1
35 mins in total
Lowerbody stretches
 
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kandy

kandy

Well-known member
Honeybee Posts: 165
Day 6:
Totals, day 6

Day 7:
Totals, day 7, incomplete

Day 8:
Totals, day 7, day 8
Level Up, day 6, split into 3 sets instead of going non-stop
Stationary bike, week 2, session 1:
5 min warm up
- 1 set: 3 mins at L4 (7x rpm), 2 mins at L5 (6x rpm), 2 mins L1
- 2 sets: 4 mins at L4, (6x rpm), 2 mins at L5 (6x rpm), 2 mins at L1
- 4 mins at L4 (6x rpm)
5 mins cool down
37 mins in total
Lowerbody stretches
---
I didn't make the goal of today's bike workout, but I still made progress, and I did 2 more mins at L4 by mistake.
 
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kandy

kandy

Well-known member
Honeybee Posts: 165
Day 10:
Totals, day 10, 60 basic burpees
Level Up, day 9, 80 lunges
Lowerbody stretches
30 minutes walk with heavy stuff
---
Feeling great from the workouts, also completing both. :) Mostly I failed to make both the program and the challenge done on a day.

Did a walk later on, which was actually going home. It's too late to get public transportation.
 
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kandy

kandy

Well-known member
Honeybee Posts: 165
Day 11:
Totals, day 11
Level Up, day 10
Stationary bike, week 2, session 2:
8 mins warm up
Main workout, 7x rpm or above:
- 3 mins L3 + 2 mins L4
- 3 mins L3 + 2 mins L4
- 2 mins easy ride
- 3 mins L3 + 2 mins L4
- 3 mins L3 + 2 mins L4
5 mins cool down
35 mins in total
Lowerbody stretches
---
Went hard on the bike, sometimes I pedaled to 8x or even 9x rpm just to keep it up. :) I added 2 mins active rest, which was not planned, in the middle of the main workout. At the end I was still pretty happy with my work.
 
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kandy

kandy

Well-known member
Honeybee Posts: 165
Day 13:
Totals, day 13
Level Up, day 12, 2 min lunges
Stationary bike, week 3, session 1:
10 mins warm up
Main workout:
1 min L4 7x rpm
10 secs L4 8x to 9x rpm
6 rounds, 3 sets
with 3 mins easy ride between sets
5 mins cool down (I actually did 13 mins because I paid for 1 hour)
50 mins in total
Lowerbody stretches
---
Big success on the bike today. :cool: I did 3 sets of 7 mins at resistance level 4 and 7x rpm or above (with 18 mins in total at 7x and 3 mins at 8x to 9x), very close to my goal of 3 sets of 8 mins. I could see myself reaching that goal next week. :LOL:

I also intentionally took a 2-day break from the Darebee stuff so that I got leg day together with the bike today to see what would happen. I needed the rest anyway. I haven't finished everything, actually, at this point but I think I will be finishing them later.
 
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Zenchan

Zenchan

Well-known member
Warrior Monk Posts: 64
"...probably in a forest..."
kandy said:
@Zenchan Thanks! Mind sharing your PR? :LOL:
Click to expand...
I had several. It was my first time riding a stationary bike and my first time Zwifting. So pretty much every day I PR-d one way or another. My two highlights were a 130 km ride (in 4 hours) and during the Christmas week I did the Rapha 500 challenge (rode 500 km in 7 days).
Of course I joined races (and outgrew category "D"), increased my FTP, rode several routes over and over and increased my times, rode the "Mountain 8" route several times for example and I tried to be faster each time... Stuff like that.
 
kandy

kandy

Well-known member
Honeybee Posts: 165
Wow that sounds cool! I don't even know if the distance on the machine is measured in miles or km, which sometimes bothers me even though I am not focusing on the distance.

The bike is not at my home so I don't have the ride-it-every-day-and-then-I overdo-it problem. :LOL: Right now twice a week is enough for me because I need the recovery, although sometimes I feel like I can go 3 times.
 
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kandy

kandy

Well-known member
Honeybee Posts: 165
Day 15:
Totals, day 15
Level Up, day 14
---
Did all 60 push ups in classic form, yay! :welcome:

The Level Up challenge isn't easy for a lot of the time... I did 5 sets of 40 lunges for today. Sweating a lot and my heart rate probably went up, too.

It's a solid workout day.
 
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kandy

kandy

Well-known member
Honeybee Posts: 165
Day 16:
Totals, day 16
Level Up, day 15
Stationary bike, week 3, session 2
L5 7x rpm, 5 mins in total
L4 90 to 110 rpm, 2 mins in total
L8 55 rpm, about 45 secs
A  few mins at L4
Run 300m
Lowerbody stretches
---
For the bike training I picked something that's too hard for me and I couldn't even finish 1/3. I tried doing another route right after but I was too tired and out of will power, so I pretty much failed, leaving the stats above.

On the other hand I did 3 minutes high-knees for the challenge. It felt so long.
 
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kandy

kandy

Well-known member
Honeybee Posts: 165
Back and Shoulders, day 7

Anti-aging Mobility, lvl 1
Wanna see others' experiences with this workout. The sit to stand looked pretty challenging and it wasn't easy. But I was adapting way faster than I expected myself to be. I rolled and leaned toward the right a bit and then mostly rely on my left leg to do the get up work... Not sure if that's cheating and if that's what the workout want me to do.
 
kandy

kandy

Well-known member
Honeybee Posts: 165
Hi guys!

It's been 6 months since last post, and I am starting new routines today. Just looked at the Burpee challenge and did 10. I also planned to start training with a 120 cm heavy steel rod and did like 10 suburis. I think I will use the Burpee schedule for the suburi, too.

In the meantime I will be going to a "strength training" class tonight. Let's see how it goes, and then I will decide if I will do 30 days of Cardio Blast program as well. ;)
 
kandy

kandy

Well-known member
Honeybee Posts: 165
Today's workout!

Burpee challenge, day 1, 10 burpees
Heavy suburi, 10 reps
Total Body, day 1
Strength training class, session 1
---
The rod that I did suburi with weighed about 3kg. It engaged muscles of almost my entire body, and I did it slowly with great control.

The strength training class consisted of bodyweight exercises done in circuit, much like Darebee programs but we had a tutor that taught the little things you needed to pay attention to while doing those movements, which was great. It's not crazy lot of work but I liked it so far.

Only thing was that both the Total Body program and my class did leg exercises... Hopefully I didn't over load myself.
 
kandy

kandy

Well-known member
Honeybee Posts: 165
7/15, Mon
Heavy suburi, 30 reps

7/16, Tues
Exercise class, learned squats, side leg raises, balance hold

7/17, Weds
Heavy suburi, 30 reps

7/18, Thur
Total Body, day 5
Steel rod curling:
Left: biceps, 3x10; forearm, 3x10
Right: biceps, 10; forearm, 10
Gripper: 3x10 each hand
 
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kandy

kandy

Well-known member
Honeybee Posts: 165
Hi bees,
I am doing some physical activities again, daily (almost) suburi since Dec 7th.
I have done 600 today so far. I also started the 20,000 high knees challenge, so:

12/20
600 suburi
Total since Dec 7th: 6,200
20,000 high knees challenge, day 1, 200 high knees
 
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