Health, Good Practises, and Exercise

[pshufd]

I used to be a ‘long range’ runner believe it or not. I used to run six out of seven days a week, in any type of weather conditions. But I just never connected with running, until I got in the gym, and found my true passion with weightlifting.

For me, I think it comes down to walking is just boring on a treadmill, I enjoy the element of being outside with fresh air and scenery. I think cardio is really important, I just really enjoy swimming, as it feels more like a full body workout in some aspects.

I didn't workout much this past week because of dental problems. I have surgery scheduled in a few weeks and had two procedures done yesterday so things are feeling better. Yes, walking on a treadmill or indoor track are boring unless you have something really good to listen to. And even that doesn't always work.

I play tennis for HIIT which also helps quite a bit with cardio. But tennis is a tough sport to pick up later in life. I do enjoy running and that makes getting in cardio a lot easier.

Swimming is like tennis in that you need a place to do it and you have to be cognizant of weather if it is outside. You can do it at your home if you can afford private facilities. And it's obvious that you like it a lot because you go through the headache of setting up the ability to participate. Tennis is a bit harder in that you have to schedule with other people but it goes with the territory.

 

[jdechko]

I used to be a ‘long range’ runner believe it or not. I used to run six out of seven days a week, in any type of weather conditions. But I just never connected with running, until I got in the gym, and found my true passion with weightlifting.

For me, I think it comes down to walking is just boring on a treadmill, I enjoy the element of being outside with fresh air and scenery. I think cardio is really important, I just really enjoy swimming, as it feels more like a full body workout in some aspects.

I know we talked about it before, but biking may also be a way to add cardio to your routine. And more places would have bikes than pools.

It’s also going to be easier on your knees than running.

 

[pshufd]

I know we talked about it before, but biking may also be a way to add cardio to your routine. And more places would have bikes than pools.

It’s also going to be easier on your knees than running.

I got a spin bike for these reasons. One thing about bikes is that watching videos is a better experience on a bike than walking on a treadmill.

 

[jdechko]

I got a spin bike for these reasons. One thing about bikes is that watching videos is a better experience on a bike than walking on a treadmill.

Because of my setup, I personally find the opposite. I can have a show or movie on the TV while I’m on the treadmill, but it’s a bit more difficult when I’m on my bike. Which is kinda funny because I bought the TV more for on the bike.

 

[pshufd]

Because of my setup, I personally find the opposite. I can have a show or movie on the TV while I’m on the treadmill, but it’s a bit more difficult when I’m on my bike. Which is kinda funny because I bought the TV more for on the bike.

The issue I have is that the angle of my head changes with every step. Trying to watch a video on a treadmill while I'm running is rather hopeless.

You can do a hard workout on a bike while watching but I have a tough time getting a hard workout while walking.

 

[Richard8655]

In the winter, I bike on a stationary trainer while the TV is on to avoid boredom. But my friend turned me on to Zwift, which simulates riding on various roads and bike routes in countries throughout the world.

It's an app on your computer, tablet, or streaming device like Apple TV. You can also ride with friends that you see riding with you, as well as other Zwift riders. It shows your speed, distance, and other stats. Makes indoor cycling more fun and so much better.

 

[jdechko]

In the winter, I bike on a stationary trainer while the TV is on to avoid boredom. But my friend turned me on to Zwift, which simulates riding on various roads and bike routes in countries throughout the world.

It's an app on your computer, tablet, or streaming device like Apple TV. You can also ride with friends that you see riding with you, as well as other Zwift riders. It shows your speed, distance, and other stats. Makes indoor cycling more fun and so much better.

I have a stationary trainer as well. When I had my road bike on it, it was much easier to watch the tv. I got a Tri bike a few months ago, and have been riding that full time. I usually spend about 70-80% of my time in the aerobars, so my head is much lower and the angle to watch the tv isn’t comfortable at all.

I’ve used Zwift a little bit in the past, but I’m not riding “for fun” right now. At least until December, everything is a structured workout, and my Garmin is running the show.

 

[pshufd]

I have a stationary trainer as well. When I had my road bike on it, it was much easier to watch the tv. I got a Tri bike a few months ago, and have been riding that full time. I usually spend about 70-80% of my time in the aerobars, so my head is much lower and the angle to watch the tv isn’t comfortable at all.

I’ve used Zwift a little bit in the past, but I’m not riding “for fun” right now. At least until December, everything is a structured workout, and my Garmin is running the show.

What's your Garmin setup?

 

[jdechko]

What's your Garmin setup?

Workouts are planned in TrainingPeaks (I bought a training plan for my Half Ironman).

Training Peaks syncs with Garmin Connect which pushes the workouts to my devices. I have a Forerunner 935 for running & swimming and an Edge 530 for the bike.

I have a Garmin HRM Pro that I use for more accurate HR and the running dynamics. Plus, things like FTP and LTHR tests require a HR strap.

The bike trainer is a first gen Wahoo Kickr Snap, which broadcasts speed and power to the Edge (and the Forerunner). The Edge can then set / adjust the resistance of the trainer based on the workout and my power output. The Forerunner can show the workout and power from the trainer, but it can’t set the resistance.

I also have a $20 generic cadence sensor. Sometimes the power range is pretty narrow, or the intervals are really short (30 seconds). So I use my cadence to help control the feedback loop.

The trainer is usually pretty sensitive so a drop in 4-5 RPM could quickly drop power down 10-15 watts which puts me out of the power zone. So I pedal faster and by the time I bring my power up, the trainer has increased resistance and I overshoot the top end by 20-30 watts. But with cadence, I can keep my power output more consistent and not have the big dips and spikes.

(EDIT: Next up is a power meter for the bike itself, which will provide power away from the trainer and make the standalone cadence sensor redundant)

 

[pshufd]

Workouts are planned in TrainingPeaks (I bought a training plan for my Half Ironman).

Training Peaks syncs with Garmin Connect which pushes the workouts to my devices. I have a Forerunner 935 for running & swimming and an Edge 530 for the bike.

I have a Garmin HRM Pro that I use for more accurate HR and the running dynamics. Plus, things like FTP and LTHR tests require a HR strap.

The bike trainer is a first gen Wahoo Kickr Snap, which broadcasts speed and power to the Edge (and the Forerunner). The Edge can then set / adjust the resistance of the trainer based on the workout and my power output. The Forerunner can show the workout and power from the trainer, but it can’t set the resistance.

I also have a $20 generic cadence sensor. Sometimes the power range is pretty narrow, or the intervals are really short (30 seconds). So I use my cadence to help control the feedback loop.

The trainer is usually pretty sensitive so a drop in 4-5 RPM could quickly drop power down 10-15 watts which puts me out of the power zone. So I pedal faster and by the time I bring my power up, the trainer has increased resistance and I overshoot the top end by 20-30 watts. But with cadence, I can keep my power output more consistent and not have the big dips and spikes.

(EDIT: Next up is a power meter for the bike itself, which will provide power away from the trainer and make the standalone cadence sensor redundant)

That is a really serious setup - especially with the software able to set the resistance. I would like better measurement capability with my Keiser m3i but I'm not fully sure if the pieces work with each other. You have a lot of pieces in there and it's amazing to me that it all works together.

 

[Richard8655]

I have a stationary trainer as well. When I had my road bike on it, it was much easier to watch the tv. I got a Tri bike a few months ago, and have been riding that full time. I usually spend about 70-80% of my time in the aerobars, so my head is much lower and the angle to watch the tv isn’t comfortable at all.

I’ve used Zwift a little bit in the past, but I’m not riding “for fun” right now. At least until December, everything is a structured workout, and my Garmin is running the show.

Glad the Garmin program works well for you. I'd be interested in hearing more too.

I have my cross bike mounted on a Kinetic trainer. The separate InRide adapter ($20) attached to the trainer sends cadence and pedaling speed data to Zwift. You can then see your progress as one of the cyclists in Zwift on the TV. Really cool IMO, and makes indoor cycling something to look forward to. I think it increases motivation (at least for me), resulting in a better workout.

My friend has a more sophisticated trainer that is better integrated with Zwift. His trainer will simulate uphill and downhill resistance based on the Zwift route of hill inclines and descents. I'm not ready to spend that $$ quite yet.

 

[jdechko]

Glad the Garmin program works well for you. I'd be interested in hearing more too.

I have my cross bike mounted on a Kinetic trainer. The separate InRide adapter ($20) attached to the trainer sends cadence and pedaling speed data to Zwift. You can then see your progress as one of the cyclists in Zwift on the TV. Really cool IMO, and makes indoor cycling something to look forward to. I think it increases motivation (at least for me), resulting in a better workout.

I can definitely see that. Maybe next up, think about a smart trainer, if you want a little more control over how hard you're actually working. I got my trainer used for like $200 off craigslist. Also consider a heart rate strap. Zwift supports a lot of different cycling gear, so you're bound to find something that works.

That is a really serious setup - especially with the software able to set the resistance. I would like better measurement capability with my Keiser m3i but I'm not fully sure if the pieces work with each other. You have a lot of pieces in there and it's amazing to me that it all works together.

It looks like the Keiser transmits it's data across bluetooth, and from the screenshots, it may include power, cadence and speed as well. There are open standards for transmitting all of the information across Bluetooth and ANT+ which is why everything tends to "just work". The AppleTV even supports Zwift with bluetooth devices. Unfortunately, the Apple watch does not, which is one of the main reasons why I traded in my watch for the Forerunner a few years ago.

I'll also link to another great site: https://www.dcrainmaker.com. He's a huge nerd at heart, and puts out some pretty epic gear reviews.

 

[44267547]

I know we talked about it before, but biking may also be a way to add cardio to your routine. And more places would have bikes than pools.

It’s also going to be easier on your knees than running.

I probably won’t invest in an outdoor bike at this point this late in the season, we start accruing accumulating snow in October here.

Actually, I’m opening a second gym membership tomorrow. I just plan on utilizing the pool there, and using weightlifting at the other gym to train. I see swimming as a multi faceted advantage, it’s therapeutic, and it’s a massive calorie burner.

 

[44267547]

What?!

Chocolate flavored with protein on whole wheat gourmet waffles?

Yeah buddy……


[Post triceps/shoulders workout reload]

 

[pshufd]

What?!

Chocolate flavored with protein on whole wheat gourmet waffles?

Yeah buddy……


[Post triceps/shoulders workout reload]
View attachment 1828226

We buy their pancakes at Costco. I didn't know that they made waffles too. We'd need a waffle iron unless they are premade in those boxes.

thanks.

 

[44267547]

We buy their pancakes at Costco. I didn't know that they made waffles too. We'd need a waffle iron unless they are premade in those boxes.

thanks.

I saw these last minute in the freezer aisle. They had this flavor and also chocolate chip. They were a little pricey at $5.99 for the box, but hey, you only live once and I figured I’d give it a shot to see how they are.

 

[pshufd]

I saw these last minute in the freezer aisle. They had this flavor and also chocolate chip. They were a little pricey at $5.99 for the box, but hey, you only live once and I figured I’d give it a shot to see how they are.

I'd like to give them a try myself. High-protein foods are generally expensive.

Kodiak Cakes are reasonably priced but you have to cook them yourself of course.

 

[44267547]

I'd like to give them a try myself. High-protein foods are generally expensive.

Kodiak Cakes are reasonably priced but you have to cook them yourself of course.

I bought some cold brew protein espresso a few months back, something I’ve never had before made by a company called ‘Stok’. Definitely pricey, but it was really good. I don’t know if you like that type of thing, but you can find it in your dairy aisle, probably where the milk and creamers is. It’s not overly sweet, but has a nice roasted bold coffee flavor, and you can’t even taste the added protein, it’s very well blended.

 

[pshufd]

I bought some cold brew protein espresso a few months back, something I’ve never had before made by a company called ‘Stok’. Definitely pricey, but it was really good. I don’t know if you like that type of thing, but you can find it in your dairy aisle, probably where the milk and creamers is. It’s not overly sweet, but has a nice roasted bold coffee flavor, and you can’t even taste the added protein, it’s very well blended.

I like my coffee hot and just coffee, black. Never really interested in cold brew (I tried it once and it really disagreed with me). I wouldn't mind some Kodiak Cakes right now. Unfortunately we have leftovers from yesterday which we have to get through but I can ask someone to make them for me tomorrow.

 

[jdechko]

What?!

Chocolate flavored with protein on whole wheat gourmet waffles?

Yeah buddy……


[Post triceps/shoulders workout reload]
View attachment 1828226

Try them with peanut (or almond or cashew) butter. They’re delicious that way.

 

[cdcastillo]

What?!

Chocolate flavored with protein on whole wheat gourmet waffles?

Yeah buddy……


[Post triceps/shoulders workout reload]
View attachment 1828226

Sounds great! I'll try to get some delivered over the internet. What I do right now is add milk protein to my regular hotcake/waffle mix and some extra egg whites. They taste delicious but my nutriologist tells me that kind of protein isn't supposed to be cooked, but to be eaten "in cold, as is", so I might be losing some of it to heat denaturalization.

 

[pshufd]

Kodiak Cakes makes these little single-serving pancake mixes in a cup too. Never tried them but they do come in chocolate.

We buy the big box at Costco.

 

[44267547]

Try them with peanut (or almond or cashew) butter. They’re delicious that way.

Almond butter is a great fat source. I’m not a fan of nuts at all (I used to be), so this is a great alternative for me. I’m actually amazed so many people don’t even know anything about almond butter, how it’s considerably healthier for you over garbage like ‘I can’t believe it’s not butter.’ <— That stuff is literally poison.

 

[pshufd]

Almond butter is a great fat source. I’m not a fan of nuts at all (I used to be), so this is a great alternative for me. I’m actually amazed so many people don’t even know anything about almond butter, how it’s considerably healthier for you over garbage like ‘I can’t believe it’s not butter.’ <— That stuff is literally poison.

I'd prefer to just eat the nuts as you pay a premium for the conversion to butter. But nut butters are safer for my GI system (nuts get digested in the large intestine).

 

[44267547]

I'd prefer to just eat the nuts as you pay a premium for the conversion to butter. But nut butters are safer for my GI system (nuts get digested in the large intestine).

I don’t mind paying a premium for a small batch quality product. I’m just fortunate that there’s alternatives for those who don’t like nuts. Believe it or not, the reason I don’t like nuts, it has nothing to do with digestive issues, it has everything to do with that they get stuck in my teeth, and it drives me nuts.😁 (Bad joke, but I had to do it.)

Really though, that’s why I don’t like eating nuts. So I try to find alternatives to that. And I do use a blender actually sometimes to grind down almonds and I’ll add it into a shake.