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A Little Down Time
Honestly, I didn’t feel particularly tired after our incredibly fun 133-mile two-day bike ride from Key Largo to Key West, Florida, but I’d promised my body some cardio rest and I’m not one to break promises. The last couple of months I dedicated a lot of time on my road, gravel, and spin bike (affiliate link) as I trained to ride strong in Florida. Now that I’ve completed that training cycle, I’ll bring my cardio workout intensity down a bit until I’m regularly riding outside again in the spring.
Unfortunately, I didn’t take advantage of my down week by doing yoga, walking, stretching, foam rolling – all activities that would have been so good for my recovery. I felt a little loss without my beloved cardio and just sort of fell from 100% to 0%. It was almost like I had the post-vacation blues after my big event was over.
Overview of the Week
Before discussing each day’s workouts, here’s an overview of my workouts from this past week. Scroll beyond the infographic for daily details…
Sunday
Travel and rest day
Monday
Strength training : 1 hour of total body
Tuesday
Rest day
During the afternoon, I taught a two-hour fitness machines orientation class that I teach twice monthly. In the class, I explain the basic principles of fitness and go over the importance of continuing to exercise as we age. After about 20 minutes of lecture, I demonstrate how to correctly set up and use all of the cardio and strength training machines in the gym. Yes, it’s two hours of moving, but hardly a workout.
Wednesday
Strength training : 1 hour of total body
Thursday
Rest day
Friday
Strength training : 1 hour of total body
Stretching: 15 minutes
One of the exercises my physical therapist added into my routine two years ago was pistol squats. I forgot all about them until this summer when I added them into my strength training routine one day a week. I have such limited ankle mobility that my range of motion is pretty pathetic, and yes, I use my bench for tapping against so I can get a little lower and stand back up. I’m slowly progressing, but boy do I have a some work to do.
Saturday
Rest day
Once again I taught the fitness machines orientation class at the 55+ community.
Last Week’s Blog Posts
In case you skipped checking in on my blog this past week, here’s what you missed…
- • Sunday – Weekly RunDown: January 2 – 8 / From Spinning in the Basement to Riding Along Tropical Waterways
Questions:
- • Do you ever take a week off from exercise? ~ I was like a lost puppy this week without doing any cardio.
- • What one exercise that you do, do you feel least skilled at? ~ Definitely pistol squats for me…
- • Did you run in a race this weekend?
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!
Disclaimer: This post contains affiliate links which means if you click on the blue product link and then make a purchase, I will receive a small commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me.
I can’t imagine riding that many miles. But at least you did because the bad weather hit.
Nope only take time off for injury but I’ve never done anything that crazy lol.
No race. Crazy cold weather. Half next Sunday hope it warms up.
Honestly, I wasn’t really tired after the ride, but thought my body would benefit from a week off.
Here’s hoping your half goes well next Sunday!
I think it’s great that you took a real rest week after your bike event. I am sure your body appreciates it even if your mind does not. Pistol squats are hard! I don’t do them that often but I do love squats, especially sumo ones. Have a great week ahead
Bingo! My body appreciated the time off, but my mind was saying, “What the heck?”
If you do the Key West ride next year, can I get into the loop on the info for it? In other words…can I crash your party? 😉 Be glad you didn’t do the ride this weekend…there’s a wind advisory for Key West this morning, with rain due to hit mid/late morning.
Absolutely! Now I’m kicking myself for not seeing if you and Pat wanted to join us. Doh!
I bet your body appreciated the downtime. It is hard to step back from cardio at times, but necessary.
You’ve reminded me that I’ve been lacking on some of my PT, including piston squats – they’re definitely challenging!
Have a great week ahead!
It sounds like I’m not alone in not loving pistol squats. 😉
Oh yes, pistol squats- they are hard! Last time I did them I got a little carried away and my knees hurt the next day so I haven’t done them since. i’m going to try them again this week, but put something behind me like you do, to tap onto before going back up. I also have limited ankle mobility, which I need to work on.
Yes, taking a break is WEIRD! But, you did do three strength workouts this week so it wasn’t like you were completely inactive. I’ll bet your body appreciated the cardio break, and you’ll be happy to get back to it next week!
I agree, it was weird taking a break without an injury forcing the issue, but at least I was moving during my three strength training sessions and while teaching the two fitness machine orientation classes.
Pistol squats are freakin’ hard! Just sayin’! Great balance work, too.
I do like to take some time off exercise — hard exercise, anyway — occasionally. What I don’t like is when I feel like I have to (like at the moment). I don’t sweat it, though, because it all evens out.
I think that you’ve learned from your past of lots of cardio — and that’s a good thing as we get older!
With age comes wisdom or something like that, and I’m finally learning about moderation. 😉
I haven’t attempted pistol squats since my ankle fracture. I’m squatting, so I think my ankle mobility is pretty good. But pistol squats are my nemesis. They require not only ankle mobility but strong glutes! So hard!
I do less cardio than I used to in my younger days. Strength training is definitely better for me.
You know that’s a good point about regular squatting ’cause I can squat like a boss. It’s probably more likely weak glutes and lack of balance.
Strength training is where it’s at as we age!
Impressed that you didn’t need to stretch or roll to recover from your ride. That’s amazing. Pistol squats are evil, but I keep trying.
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Even though I wasn’t the least bit sore of had any lingering tiredness from my ride, I’m sure my body would have benefited from stretching and rolling. I just didn’t do it.
After that long ride some days of rest are necessary even if for an athlete like you it’s difficult to skip the workouts!
I take a week off only if I am injured or ill but now my runs are slower and shorter. Moreover I cannot anymore go to swim or to the gym.
Around here the races in person are cancelled at the moment. Covid is everywhere!
Like you, my runs are definitely slower and shorter than in years past. And yes, it’s difficult to skip my cardio workouts because I really enjoy running and cycling.
Pistol squats are a good idea.
So I never take time off. Even if I just go out for a mile stroll, it keeps my ankle from stiffening up. I need that.
Yes, you’ve got to keep that ankle mobile!
I never take a week off exercising, but once every 2-6 months I take a week and do my regular workouts, just with 60-70% of the usual intensity. I hate being completely and this helps me stay sane while I give my body a break.
I’ve recently started having a lot of focus on mobility exercises. I’ve rarely felt as unskilled in a gym as doing those.
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Good schedule of active free time.
Thanks, Amy!