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Keeping up with Workouts
Between work and the holidays it’s a busy time of year for sure and I’m trying not to fall into the trap of using that as a excuse to skip workouts. As I’ve mentioned many times, before I’m a morning exerciser and truly that’s what keeps my exercise routine going. Sleep; however, took a hard hit this past week…
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: 32 miles
• Average speed: 16.3 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 9:12 AM
• Location: basement
• Weather: 63° in basement, 56° with heavy rain and rumbles of thunder outside
• What I wore: bike shorts and jog bra
Stretching: 10 minutes
An outdoor ride wasn’t an option as rain was forecast all day and I even heard a few rumbles of thunder as I headed down to the basement to hop on my spin bike (affiliate link).
Monday
Strength training: 1 hour of total body
Tuesday
Cycling: 24 miles
• Average speed: 15.9 MPH
• Bike: Life Fitness Lifecycle GX Spin
• Surface: N/A
• Elevation gain: N/A
• Start time: 6:29 AM
• Location: basement
• Weather: 61°
• What I wore: bike shorts and tank
Cycling: 18 miles
• Average speed: 13.2 MPH
• Bike: Salsa Warbird
• Surface: mostly paved
• Elevation gain: 610 feet
• Start time: 9:44 AM
• Location: W&OD Trail Sterling/Leesburg loop
• Weather: 37° and sunny, climbing to 43° (feels like 37°)
• What I wore: bike shorts, leg sleeves, l/s jersey, coat, ear warmer headband, double gloves, and toe covers
After an early morning spin, I waited long enough for the sun to melt any remaining black ice from the weekend’s rain/snow storm. I intentionally rode my Salsa gravel bike which has wider and grippier tires hoping it would do better than the slick tires on my road bike – the Salsa will be my go-to bike for the winter.
It was slow going outside at first when I encountered some icy patches on the shaded neighborhood trail behind our house. Once I reached the W&OD Trail I got on the gravel bridle path which was a huge mistake. I hadn’t attached my detachable fenders (affiliate link) and immediately felt the spray of water and cinders hitting the back of my pants and coat. At the first opportunity I hopped on the paved trail for the rest of the ride.
On this ride I tested out two new pieces of clothing: a winter jacket and cap with ear warmers (affiliate link). Both worked great! I purchased the jacket on sale dirt-cheap about five years ago, but had never worn it, and just ordered the cap over the weekend.
Wednesday
Strength training: 1 hour of total body
Thursday
Running: 5K
• Average pace: 11:03 minute/mile
• Elevation gain: 141 feet
• Start time: 6:05 AM
• Location: neighborhood streets
• Weather: 25° and clear, dropping to 23°
• What I wore: tights, s/s t-shirt, nylon shell, ear warmer headband, gloves, and mittens
Walking: 2 miles
• Average pace: 15:49 minute/mile
• Elevation gain: 105 feet
• Start time: 6:56 AM
• Location: neighborhood circle
• Weather: 23° and clear
• What I wore: tights, s/s t-shirt, nylon shell, down jacket, ear warmer headband, gloves, and mittens
Stretching: 10 minutes
I ran and then walked outside while chatting with Kim who was riding her spin bike inside during our weekly virtual cardio workout. While running, I just happened to see Christmas Vacation’s Cousin Eddie cleaning out the $h!tter. Just behind him was the little boy with his tongue stuck to the flag pole from A Christmas Story.
Collage credit: Kim
Friday
Strength training: 1 hour of total body
Balance and stretching: 45 minutes
Saturday
Cycling: 32 miles
• Average speed: 13.8 MPH
• Bike: Salsa Warbird
• Surface: paved
• Elevation gain: 1,201 feet
• Start time: 10:13 PM
• Location: W&OD Trail Ashburn/Hamilton loop
• Weather: 49° and sunny, climbing to 58°
• What I wore: bike shorts, s/s jersey, arm sleeves, jacket, ear warmer headband, and nitrile gloves under fingerless gloves
I need to remember that 49° in mid-December is much colder than in September. I should have worn heavier winter gloves instead of transitional gloves and as a result, my fingers didn’t warm up until almost 10 miles into my ride. Once my fingers warmed up, though, I was quite comfortable and had a great ride. I even stopped to help a guy who’d gotten a flat. I didn’t have the pump he needed, but gave him a CO2 cartridge for refilling his tire.
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: December 3 – 9 / Preparing for Winter Workouts
- • Tuesday – 2023: My Year in Bling
Questions:
- • Have you ever stopped to help a runner or cyclist? ~ The guy I stopped to help kept thanking me for stopping which led me to wonder if others had ridden right by…
- • Which workouts were your most enjoyable, toughest, and/or memorable?
- • Did you run in race this weekend? ~ No
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.
Well done going out cycling after a snow storm. You never know about ice! But I know I’m more careful about ice than most people – I’ve always been like that.
My husband sometimes comes back after an outdoor bike ride muddy all over his back. It can be some tough going in the winter! Isn’t it interesting how the same temperature seems so entirely different in the winter compared to the spring? I think about that often.
Thanks, Susanne!
Yes, as your husband knows, you can get pretty wet and muddy on a bike. I think we forget how much the radiant heat from the ground makes it warmer in the fall or spring than the winter.
Let’s see if this works this week (for some reason it wouldn’t take my comment last week, and then I forgot about it).
Oh yes, the same temp can feel massively different at different times of year. That’s part of what makes dressing so hard! Great job getting out there AND helping the other cyclist.
True, when the same temperature can feel so different it really does make it hard to know how to dress. It’s amazing how much the temperature of the ground affects how we feel.
Kim has been having trouble commenting as well. I don’t know what’s up with my site.
The temps do feel really different and the wind is often intense on the trail for sure. Looks like you got in a solid week of workouts as usual! have a great week ahead
The wind was pretty intense earlier this week. I know because I faced a headwind on the second half of my ride yesterday.
I love how you are leaning into cycling, even in the inclement weather. That cyclist was lucky you came along! I did help a cyclist once–he was hit by the newspaper delivery man on my street. The driver took off. I called his wife and the paramedics and took his bike home to my house. The police decided to retrieve it after that. I guess he did ok. He was sure lucky! The whole experience really shook me up.
How scary for the cyclist hit by the delivery guy. He was lucky to have you there to help him.
Nice job on the bike, Debbie! It’s impressive how you’re keeping it up in the colder weather.
Now, the question is: who cleans the bikes in your household? 🙂
Your sleep stats are giving me anxiety but I’m glad I now know that your Fitbit underestimates your sleep slightly. I hope you’ll get some rest time during the holidays!
Actually, I cleaned my bike as soon as I finished my ride. My husband often washes both of our bikes, but I hosed it off immediately because I didn’t want the grit drying on my chain.
This week’s sleep stats are really going to give you anxiety. It’s been a busy week and my sleep took a big hit. 🙁
I agree, working out in the morning is the way to go. This time of year is just too busy otherwise. Sleep does end up suffering though! I’m looking at Catrina’s comment- if your fitbit (is that what you’re using?) is slightly underestimating your sleep, you’re probably still over six hours. That’s the cutoff for me- under six hours and I feel awful.
I’m sure most people rode by and/or didn’t have a cartridge to give that cyclist. He was lucky you were there!
Yes, I use a Fitbit to track my sleep. It subtracts out any time I’m restless or get up to go to the bathroom and most nights it “cheats” me out of about an hour of sleep. My husband has an Apple watch and it subtracts out much less for him.
Btw last week I had trouble commenting on your post- not sure if anyone else had that problem?
Kim and Judy have recently had trouble commenting, too. I don’t know what’s up with my website.
I so appreciate your efforts to pay it forward is assisting the cyclist in distress 😉 Regarding the 49F temps, though, I have to politely (and humorously) disagree. I think those temps feel much warmer in December than they do in September, LOL. Well, at least in Iowa! 😉
Yes, I agree that when your body isn’t acclimated to the cold, 49° feels very cold in a warmer month than in the winter. I was referring to 49° without the radiant heat from the ground (December) versus (September).