Things I notice in the past two days
1) A good run helps work out
I went for a run on Fri night before I work out. When I did leg press, I was lifting 280 lbs with ease. Before I had trouble lifting 260 lbs. As IMmike suggested, running is a good warm up before lifting.
2) The one minute difference
Have you ever notice that when we do hours of training, the last few minutes are always the most painful. Time kinda slow down..and sometimes go backwards. For mental preparation, I am increase each of my long workouts by 1 minute. Today’s 3 hr 45 min bike ride turned into 3 hr 46 min. That one minute won’t get me overtrain but it definitely help train my mind.
3) Still working with hydration and gel intake on the bike
I need to eat more gel on the bike. I planned to take in 5 gels and filled the gel flask. Today I only had 4. Might have to work on getting more frequency of gel increase (as someone say..like IV drops to your body).
Hydration wise, I had 3 bottles of water and 2 bottles of gatorade. I finished all the water and only have 1/2 bottle of gatorade. I had to stop and go take a leak 3 times. Probably drinking more than I need (better than less).
4) Recovery seems to hit the mark
I am very excited about my workout not because of the long time on the bike. More importantly is my legs are still fresh after the bike ride. My recovery drink (25 mg of protien, 1/2 cup of cantaloupe and 325 ml of mango juice) works like a charm. I take a 1 1/2 hr nap afterwards. I feel super :).
For the two hour after my long bike ride, I had to go take a leak 4 times. All my urine is clear. Good sign. I am never been so happy rushing to the washroom and know my kidney is working OT 🙂
5) Don’t abuse my freebie meal
I reserved one meal once a week which I call freebie meal. This is a meal where I can eat anything I want. This is the second week I have implemented this and I think I am abusing it. I had half rack of ribs, 8 chicken wings, lots of wedged fries, a beer and two scoops of chocolate ice cream. I was going to get more fried food if my friend didn’t stop me. Over eating for sure.
Next time, no more abusing this freebie meal. Just taking a look from what I eat tonight, it is 2400 over calories. This ain’t so bad considering the bike ride I have burnt over 2000 calories. Still, I need healthier food.
