Two Wheels, Two Feet, One Busy Week
I tried to get some extra time in the saddle this past week to climb out of last place on our Dawn Patrol team for the Great American Ride – I did and I’m now in next to last place. The extra cycling definitely helped, but it threw off my usual routine—leaving me scrambling to squeeze in my weekly 15-mile walking goal at the last minute! It turns out that balancing two cardio goals is harder than it looks, but I’m determined to keep moving forward through the end of the Great American Ride.
Overview of the Week
Before getting into each day’s workouts, here’s an overview of my workouts from this past week. Scroll beyond the infographic for daily details…
Sunday
Cycling: 28 miles
• Bike: Life Fitness Lifecycle GX Spin
• Average speed: 15.6 MPH
• Surface: N/A
• Elevation gain: N/A
• Start time: 8:49 AM
• Location: basement
• Weather: 66° in the basement, 47° (feels like 41°) and cloudy outside
• What I wore: bike shorts and sports bra
Walking: 3.08 miles
• Average pace: 15:07 minute/mile
• Elevation gain: 126 feet
• Start time: 2:03 PM
• Location: neighborhood circle
• Weather: 56° (feels like 49°) and cloudy
• What I wore: shorts, s/s shirt, fleece jacket, gloves, and visor (took jacket and gloves off after 2nd mile)
Peloton Rebecca Kennedy 30-Minute Core Strength
Unlike the previous week, I stayed focused after I got home from church and got downstairs and on my bike pretty quickly. It wasn’t until after my spin that I started dawdling, mainly because I was putting off doing my 30-minute core class. It was tough, but not as bad as I’d expected. My walk felt great and I even had Kim to help make one of the miles go by quicker when I decided to call her rather than us texting back and forth.
Monday
Strength training: 1 hour of total body
Peloton Rebecca Kennedy 15-Minute Core Strength
Cycling: 33.17 miles
• Bike: Specialized Roubaix Comp
• Average speed: 12.8 MPH
• Surface: paved
• Elevation gain: 1,247 feet
• Start time: 1:10 PM
• Location: W&OD Trail Ashburn/Hamilton loop
• Weather: 65° and mostly sunny, climbing to 70°
• What I wore: bike shorts, short sleeved jersey, and fingerless gloves
After checking the week’s forecast, I decided to take full advantage of the sunshine as soon as I wrapped up with my last client of the day. My husband was able to join me, and we had a fantastic ride. The trails were relatively uncrowded, and we enjoyed some peaceful miles on the quiet country roads near our turnaround.
Tuesday
Cycling: 10.83 miles (Peloton 60-Minute Scenic Mayrhofen (Austria) Ride)
• Bike: Peloton+
• Average speed: 11.7 MPH
• Surface: N/A
• Elevation gain: N/A
• Start time: 5:57 AM
• Location: basement
• Weather: 64° in the basement, 48° and cloudy outside
• What I wore: bike shorts and sports bra
Stretching: Peloton Tunde Oyeneyin 5-Minute Post-Ride Stretch
Walking: 4.11 miles
• Average pace: 15:17 minute/mile
• Elevation gain: 105 feet
• Start time: 12:11 PM
• Location: neighborhood trails
• Weather: 57° (feels like 50°) and cloudy
• What I wore: shorts, s/s shirt, fleece jacket, gloves, and visor (took jacket and gloves off after 3 miles)
I hopped on my Peloton for a scenic ride while training an early morning virtual client. Given the choice, I’d much rather be pedaling away than sitting at a desk or standing around in the gym, plus it’s the perfect way to get in some Great American Ride miles while I work. Later in the day, I got outside for a walk.
Wednesday
Strength training: 1 hour of total body
Pilates: Peloton Rebecca Kennedy 20-Minute Core Strength
Cycling: 6.54 miles (Peloton 10K Alaska Hatcher Pass Ride)
• Bike: Peloton+
• Average speed: 11.7 MPH
• Surface: N/A
• Elevation gain: N/A
• Start time: 2:09 PM
• Location: basement
• Weather: 66° in the basement, 65° and raining outside
• What I wore: bike shorts and sports bra
After morning clients and a trip to the grocery store I fit in an indoor spin before treating myself to a late afternoon nap. Based on the speed of my ride, perhaps I should have squeezed in the nap first – I was tired!
Thursday
Cycling: 25 miles
• Bike: Life Fitness Lifecycle GX Spin
• Average speed: 16.2 MPH
• Surface: N/A
• Elevation gain: N/A
• Start time: 5:43 AM
• Location: basement
• Weather: 65° in the basement, 53° and clear outside
• What I wore: bike shorts and sports bra
Cycling: 27.23 miles
• Bike: Specialized Roubaix Comp
• Average speed: 13.0 MPH
• Surface: paved
• Elevation gain: 863 feet
• Start time: 12:49 PM
• Location: W&OD Trail Sterling/Leesburg loop
• Weather: 62° (feels like 53°), partly cloudy, and windy with wind gusts up to 21 MPH; climbing to 64° (feels like 55°)
• What I wore: bike shorts, short sleeved jersey, jacket, and fingerless gloves (took jacket off at 20 miles)
Wanting to get in some cycling miles for the Great American Ride, I hoped on my spin bike for my weekly virtual cardio workout with Kim.
Later, the weather was nicer than previously forecasted and I was able to get in a second outdoor ride for the week. The wind; however, proved to be a major factor and slowed me down to 9-10 MPH going downhill on the 1-2% grade as I fought a headwind. After I turned around and headed home, my speed picked up to 14-15 MPH while I rode back uphill with the wind to my back.
Friday
Strength training: 1 hour of total body
Pilates: Peloton Rebecca Kennedy 15-Minute Core Strength
Balance and stretching: 45 minutes
Walking: 5.1 miles
• Average pace: 15:21 minute/mile
• Elevation gain: 150 feet
• Start time: 2:44 PM
• Location: neighborhood trails
• Weather: 63° and sunny, climbing to 65°
• What I wore: capris, s/s shirt, and visor (got too hot and wished I was wearing shorts)
Saturday
Walking: 3.07 miles
• Average pace: 14:57 minute/mile
• Elevation gain: 108 feet
• Start time: 6:07 AM
• Location: neighborhood circle
• Weather: 44° (feels like 39°) and partly cloudy
• What I wore: capris, s/s shirt, and puffer jacket
Pilates: Peloton Rebecca Kennedy 30-Minute Core Strength
With a super busy day ahead, I was out the door early for my walk. Later, I completed the second 30-minute core Pilates session in my 4-week Peloton program. Change out running for core pilates and I’m pretty sure this meme depicts the instructor versus me. LOL
Garmin Badges Earned
Four Garmin badges made their way to me this week.
Last Week’s Blog Posts
In case you skipped checking in on my blog this past week, here’s what you missed…
Questions:
- • What meme best describes your training?
- • Cyclists, have you gotten outside on your bike yet this spring? ~ a few times
- • Which workout did you enjoy most this past week? ~ It felt great to get outside for two rides, and despite being inside on my spin bike, I had a great ride with Kim on Thursday morning!
And that’s my rundown… Have a great week!
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I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Run Down. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!
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Glad to see the weather is improving at home! I see you are enjoying the Peloton core classes too. Matty M has a great daily core for May schedule that incorporates all the instructors. I’ts always fun! Check his IG for details
Our weather turned into winter again this week with some snow flurries! I feel like that Meme you posted actually summarizes me. Good choice!
Snow flurries in May? Ugh, that’s just wrong.
Well, it was 39° this morning at 7:20 when I left the house for church… 🙁 Today’s high is only supposed to get to 62°, but it looks like it’s going to warm up by mid-week!
Thanks for the Peloton core tip! I’ll check it out.
Our weather turned into winter again this week with some snow flurries! I feel like that Meme you posted actually summarizes me. Good choice!
Snow flurries in May? Ugh, that’s just wrong.
Nice going with the pilates and core classes. I might have done a 30 min core class once. They do go faster than I expect, but are never my first choice.
I’d love to know what makes you choose your spin bike vs. the Peloton for an indoor ride?
Yeah, I only did those two 30-minute classes because they were part of a program; otherwise, I wouldn’t choose them.
I’ll have to include a picture that explains why I choose my old spin bike for steady rides on our next coffee chat linkup. Hint, it has to do with multitasking! In the meantime, I’ll text you a picture! 😀
Ugh, I’m STILL camping on the spin bike…that wind has been relentless. Total buzzkill, but I’m glad I can at least maintain my “biking” endurance. Thursday was a BIG day for biking for you!
We’re back in another cold snap – it was 39° when I left the house this morning for church and today’s high is only supposed to get to 62°. I’m afraid it’s going to go from cold to hot and humid. Give me 74° and low humidity, please! 😉
Ha ha… I’m pretty sure that meme describes my running pretty accurately. As a matter of face I take short videos of myself at the end of almost every run, and it’s astonishing what I’m actually doing vs. what I think I’m doing.
Yay for outdoor rides! And yes, you’ve got two competing cardio goals, plus the full body strength and core classes! Nice job getting it all in this week.
I don’t remember when I first shared that meme, but it’s one of my favorites. Whoever created it was spot on with many of us! Filming yourself is a great way to see and make improvements in your form.
I actually did get out to ride this past week! It was pretty wonderful being out there again. And, I think my butt is almost all used to riding again 🙂 Looks like you had some nice outdoor rides too! Always great when the wind pushes you on the way back.
It’s great that you were able to get outside for a ride, too. 😀
You had a lot going on this week! How nice with that sunshine and outdoor bike weather. Here it’s been decent but mostly windy, but still good enough weather for some nice walking. I think the meme with that little kitten in front of the mirror seeing a huge lion describes my training.. or my perceived results of it, lol. My best workout this week was the barefoot set of squats!
It was a busy week and I was happy to have the weather cooperate several of the days. It’s been windy here for April, too, and very dry.
I’ve seen that kitten/lion meme – I love it!
Isn’t it so much nicer to get out on the trails during the week instead of the weekend? So much less crowded. Glad your hubs joined you for a ride!
In answer to your question, hands down, my favorite workout of the week was the hikes in Wisconsin. It’s so incredibly beautiful up there and slowing down is the way to take it all in!
Yes, I agree! I also try to run errands during the week instead of on the weekends for the very same reason. Of course, working part-time affords me that luxury!
Your hikes in Wisconsin sound amazing!
Glad to see that the weather is good so you can bike more oftern. You work always hard: a very good job.I’d love to use a treadmill, but I had to return the last two because they didn’t work properly, so I gave up.
I miss cycling, but after the injuries (not related to cycling), I decided to stop.
Have a good week.
Thanks, Stefano! Sorry to hear that you got two defective treadmills. I had one I had to return years ago (maybe 35?) so when I bought my most recent one I got a club series version. It’s held up nicely.