Don’t Neglect Weight-bearing Exercise

While spending so much time cycling last week, I neglected walking. Now that I’m no long running, walking and strength training have become my go-to exercises for providing that much needed weight-bearing benefit to keep my bones strong. As my Mom says, “Getting old isn’t for sissies,” and I’m amazed at how much effort it takes to keep myself on a similar playing field to where I naturally was not that many years ago.

 

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: 50 miles
• Bike: Life Fitness Lifecycle GX Spin
• Average speed: 16.4 MPH
• Surface: N/A
• Elevation gain: N/A
• Start time: 8:10 AM
• Location: basement
• Weather: 64° in basement, forgot to check the outside temps
• What I wore: bike shorts and sports bra

Walking: 2.05 miles
• Average pace: 15:10 minute/mile
• Elevation gain: 75 feet
• Start time: 12:35 PM
• Location: neighborhood circle
• Weather: 63° and mostly sunny, climbing to 65°
• What I wore: capris, tank, nylon shell (took shell off after first mile)

While my husband drove to meet the Gravel Rats for a ride, I stayed inside on my spin bike. With a 40-minute drive to and from the ride and only a 26-mile ride on tap, I chose to make better use of my time even if it meant missing seeing friends. Besides, I’d have to make up those 24 miles afterward and didn’t want that hanging over my head. This is the downside to setting a distance goal without much time left in the year.

• Cycling miles to go to reach 5,000 for the year: 525 miles

 

Monday

Strength training: 1 hour of total body

Walking: 2.1 miles
• Average pace: 15.28 minute/mile
• Elevation gain: 90 feet
• Start time: 3:42 PM
• Location: neighborhood trails
• Weather: 60° and partly cloudy
• What I wore: capris, s/s shirt, jacket, and visor

I took advantage of needing to run a couple of errands by tying my walk into a trip to the grocery and UPS stores. My walk took me down the path paralleling the parkway (twice) at the site of the Black Friday accident and you can bet I was on high alert as I walked along that segment.

 

Tuesday

Cycling: 50 miles
• Bike: Life Fitness Lifecycle GX Spin
• Average speed: 16.4 MPH
• Surface: N/A
• Elevation gain: N/A
• Start time: 5:42 AM
• Location: basement
• Weather: 62° in basement, 44° with dense fog outside
• What I wore: bike shorts and sports bra

It’s always worth checking, so I texted Kim to see if by any chance she was stuck inside on her bike. Luckily for me, she was able to keep me entertained for a few miles once she came back inside from her run.

Near the end of my ride, I caught our neighborhood fox trotting across our deck. He often uses our deck as a shortcut for his daily travels. When I saw him I jumped off my bike and ran over to one of the windows where I gently tapped. He was starting to step off the deck, but when he heard me he turned and walked right over to the window, cocked his head to the side, and checked me out. How cool is it to have a wildlife “encounter” while cycling in my basement!

• Cycling miles to go to reach 5,000 for the year: 475

 

Wednesday

Strength training: 1 hour of total body

Cycling: 25 miles
• Bike: Life Fitness Lifecycle GX Spin
• Average speed: 16.3 MPH
• Surface: N/A
• Elevation gain: N/A
• Start time: 12:58 PM
• Location: basement
• Weather: 66° in basement, 52° with heavy rain outside
• What I wore: bike shorts and sports bra

Walking: 2.02 miles
• Average pace: 14.46 minute/mile
• Elevation gain: N/A
• Start time: 4:04 PM
• Location: basement
• Weather: 66° in basement, 44° (feels like 39°) with heavy rain outside
• What I wore: shorts and sports bra

Stuck inside on a rainy day, I really didn’t want to walk on my treadmill, but since I’m trying not to ignore walking while chasing my cycling goal, I sucked it up and got on my spin bike while I continued to procrastinate. 😉

Later while walking on my treadmill I was treated once again by a visit from FoxyLoxy who looked like a drowned rat as he walked by the windows next to my treadmill.

• Cycling miles to go to reach 5,000 for the year: 450 miles

 

Thursday

Cycling: 50 miles
• Bike: Life Fitness Lifecycle GX Spin
• Average speed: 16.2 MPH
• Surface: N/A
• Elevation gain: N/A
• Start time: 5:31 AM
• Location: basement
• Weather: 62° in basement, 32° (feels like 29°) and clear outside
• What I wore: bike shorts and sports bra

These 50 miles definitely felt like the longest ride on my spin bike to date and I was very thankful to have Kim join me for the first 20. As much as I wanted to I didn’t throw in the towel and got 50 miles closer to my goal.

• Cycling miles to go to reach 5,000 for the year: 400 miles

 

Friday

Strength training: 1 hour of total body

Balance and stretching: 45 minutes

Walking: 2.01 miles
• Average pace: 14.42 minute/mile
• Elevation gain: N/A
• Start time: 7:22 AM
• Location: basement
• Weather: 63° in basement, 29° and clear outside
• What I wore: shorts and tank

I’d gotten my hair cut and highlighted the afternoon before and for the first time in 15 years I gave Allan permission to cut it shorter than ponytail length. I love the results and as long as it’s above my shoulders it’s not hot. I’ll pull the bangs back with a clip when I’m lifting and cycling, but for walking it didn’t bother me.

 

Saturday

Cycling: 75 miles
• Bike: Life Fitness Lifecycle GX Spin
• Average speed: 16.7 MPH
• Surface: N/A
• Elevation gain: N/A
• Start time: 6:28 AM
• Location: basement
• Weather: 61° in basement, 24° and clear outside
• What I wore: bike shorts and sports bra

Obviously this ride was mentally easier than Thursday’s because I was able to keep riding quite a bit longer than the 50 I originally set out to ride. My husband made two eggs for me which I ate on my bike while pedaling away during the mile 28 time frame. Kim called in at mile 30 and kept me company for 25 miles. My quest to reach my goal has become quite the team effort!

A trip to the farm this coming week will take me away from my bike for a few days and that’s why I wanted to bank some miles. I’m also hoping to get to 150 miles or less by next weekend so I won’t have to do such long rides and can enjoy my family while they’re visiting.

• Cycling miles to go to reach 5,000 for the year: 325 miles

 

Last Week’s Blog Posts

In case you skipped checking in on my blog this past week, here’s what you missed…

 

Questions:
  • • Do you focus on weight bearing versus non-weight bearing exercise? ~ Yes, and I have for several years. Of course, when I was running several days a week it was no big deal.
  • • What was your most difficult workout of the week? ~ Wednesday’s treadmill walk and Thursday’s ride were both mentally tough for me.
  • • Did you run in a 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!

 

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