“When I see an adult on a bicycle, I do not despair for the future of the human race.”
I decided to go an extended fixie ride on Sunday. No particular reason, other than it was a spectacular day (though, a bit windy) here in eastern NC, and I just felt like it. And even though I don’t train for this type of an event, the fitness I’ve acquired through my “normal” workout regimen allows me to persevere with a halfway decent showing. This is another idea I’ve absorbed from the CrossFit nation– the idea that the truly fit, while maybe not being able to necessarily excel at endeavors outside of their “specialty”, should at least be able to perform well above the norm. I probably average an extended ride, either mountain biking or “hucking the fix”, about once per month. That’s the extent of my “endurance training”.
On the way through and out of town, I hit as many interval opportunities as I could. Once I got out on the open road, I was mostly fighting the intermittent 16 mph head and cross winds — which were tough intervals, in and of themselves. By the way, you’d think a head wind on the way out would become a tail wind on the way in — however (and as those in the biking community can attest) this never seems to come to fruition.
I spent a total of an hour and 15 minutes in the saddle, and covered roughly 30 miles with plenty of tough interval work thrown in. Now 30 miles doesn’t seem like much on a road bike, but on a fixie (a slightly modified track bike), it’s a whole different experience. The lack of a freewheel means that you cannot coast — if the bike’s moving, you’re pedaling.
By the way, I last ate approximately 16 hours before this ride, and I felt great. No “bonk” to be found.
Here were some of the “on the road” sights:
Now, contrast what I did Sunday with a pair of last week’s gym routines:
- Reverse Lunge (front foot elevated approximately 18″) x 3 each leg
- Weighted Dips x 5’s (eeked out 4 on the last set)
Three rounds of this superset in approximately 25 minutes. Elevating the front foot on the lunges made for an extremely deep stretch in the bottom position. Just another way to keep things mixed up, keep the body guessing.
Friday AM ~
- Deadlift + Straight Leg Deadlift (on the return, or eccentric portion of the lift) x 3’s
- Front Barbell Press + Behind the Neck Split-Jerk x 2 (alternate “lead” leg) combo
- Weighted, Regular-Grip, Pullups x 3’s
This is the very definition of an intense weight session. Three rounds, at weight, in 30 minutes.
Contrasts, contrasts, contrasts…keeping a powerful body guessing.