Folks that do triathlons are familiar with the term "brick." Basically it's stacking two workouts on top of each other to mimic race conditions. They are supposed to be hard.Lately I've been using "reverse bricks" to help bring my fitness level back up after the broken ankle hiatus.
( I tried to find a picture of a reverse brick on the web...but this is as close as I could get)
A reverse brick involves running first then riding your bike as opposed to the other way around.
On the schedule for today was a ten mile run and a great way to get in a longer workout, without all the pounding, is to hop on the bike and go for a ride.
Off to the canal this morning in what could be called our first winter morning with wind and temp in the 20's. The ten miles goes well. I have no speed and that's fine. (It bothers me a little) I'm only trying to get milage back up and endurance is king right now. While I used to be able to hammer out a ten miler in 1:20 it's more like 1:40 now. I'll start working on that this spring.
It's just beautiful on the tow-path this morning although it's the first day of rifle season for deer and the staccato hammer of small arms echos in the woods to the north. I run and ride South bound as there is no hunting down toward the city. North bound and I'd have to wear one of those nifty orange camo suits. A few folks out running and a few biking who are gloveless and in shorts and are obviously cold. Summer's over folks.
Come in off the run switch out the shoes and sweaty clothes for dry stuff and grab the mountain bike and go south. Now...I've turned my bike into a single speed MTB since I only really ride it on the canal and the shifting wasn't working anymore and the beast is on it's way out.
The gearing is sporty. 44x17 which I'm not going to explain here, just suffice it to say that my legs get pumped...but that will happen pushing a 28 pound bike in a single gear on a dirt road!
The ride toward the district is SA-WEET! A very nice ten mile spin. (tail wind) On the ride down my mind is sort of ignoring the fact that the wind is picking up and is getting quite blustery!
At the turn around I start north and am just smacked by the wind. I mean it's sort of like trying to pedal into a wall you can't see. Despite feeding and drinking the power level drops so much that the last two miles it's seems I'm pedaling through wet concrete.
Done and heading home the radio talks about winds to 30. The funnel of the river just sends the wind right up your kilts...
My legs are tired and I'm just a little wacked.
Ankle is holding up well, right knee a little sore but no worries. (It took a hit last summer with crutches and walking boots and such)
I loved it.
W had a great Thanksgiving here at home. Big thanks to Kim and Jim and Janet and Fiona for joining ML and I. Here's to friends.
just keep on moving, that's the key.
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