“I’m Baaaaaack!! Back in the Saddle Agaaaaaaaaaain”.
Good Morning my friends. I hope everyone had a great week and weekend. To kick off the new week on the positive, this is The Workout of the Week, from GoodAttitudeFood.com. This is The Back in the (Bike) Saddle Workout.
In the Post…
Coming up this week in the post I have some exciting news! If you didn’t get it from the title, well this kid is back on his Mountain Bike after a long rest period, rehabbing a sore knee. In addition, you know we have a Pics of the Week video. I made a The Food video, but didn’t write the recipe – Cheap cuts of beef with rice and some other interesting ingredients. The workout will include some bike intervals, more fun with my RDX Fitness bag (heavy sandbag), some Yoga W/Adriene, and some moving meditation – Shadow Boxing Tabata Burners w/weighted gloves!
Pics of the Week
Check out the pics from the past week. Disc, food, some new plastic (discs), and even a Celebrity Cameo! Can you spot the celebrity appearance? Leave a comment and let me know if you do!
The Food – Beef and Rice Instant Pot Experiement
I did not write out this recipe, but I did make a video. A couple of cheap cuts of beef, mirepoix, pineapple, Minneola juice, thai pepper, a little cinnamon, a beer, and some other spices. All of that tossed into the instant pot for a while to cook.
And then I made it into tacos!
I injured my left knee back in March, right before The ‘Rona hit. While riding a stationary bike at PF, my knee was a bit sore about half-way through a planned hour workout. I pushed through the workout, despite the discomfort.
My knee has not been right since. I was not able to get to a Doc to get it looked at. Instead, I wore a knee brace a pharmacy, and worked to rehab it. Much of my time has been spent working on this knee’s stability since then. I can’t count how many lunges I have done or the hours spent working on the range of motion.
Despite the injury, I never stopped walking or discing, but couldn’t run for a while, and definitely couldn’t bike or spin.
I also took hot baths a few nights a week and would work on flexibility while sitting in hot water.
No More Knee Pain
After months of working on flexibility and doing rehab and stability stuff, I am finally able to bike without knee pain.
So this week I will be working in a few bike rides.
This past Saturday I went for a ride at the MN River Bottoms. I was out for about three hours. The trail there is pretty beginner friendly, but has some challenges and other fun stuff. There are a few bridges to ride over, some tight turns to make, and even a rope ferry boat thing to cross a river.
A three-hour ride might have been a bit much, considering my lack of conditioning. It just felt so good to be able to ride again, I lost track of time. Singletrack Mountain Biking is an exhilarating experience. While the River Bottoms trail is beginner-friendly, you have to pay attention to many factors. Branches, walkers, stumps, big rocks, quick turns, bridges, trees, sand, bugs, other bikers, and all the awesome nature around you! If not dialed in, it could be pretty easy to be injured. For me, this experience translates into flow, and fun!
I didn’t even wipe-out on Saturday!
Well, had a couple bail-outs, but avoided anything painful! Grateful, blessed, and happy to be able to ride again!
On to the Workout
ALWAYS Do A Dynamic Warm-up!
Always do a dynamic warm-up before starting a workout! I do this one from FightTips, before pretty much anything, disc golf, and as part of morning routine!
Mon and Thurs – FIIT Bike intervals and Yoga For Cyclists
On Monday and Thursday, I will be doing a street ride, through my neighborhood, with an interval timer. 30 x 30X30. FIIT intervals. 8 out of 10 max effort for 30 seconds, 5 out of 10 max effort for 30 seconds, repeat 30 times!
In addition to the bike workout, I will be doing this old standby, video Yoga For Cyclists, from Yoga With Adriene. If you have not tried a Yoga With Adriene video, you need to. PERIOD. Adriene is The BEST. Life-Changing! Yoga For Cyclists was one of the first of the Yoga With Adriene videos I found. It is still a great one!
Tues and Fri
On Tuesday and Friday I will Repeat the sandbag routine with my RDX Fitness bag. Heavy sandbag Tabata Burners! In case you missed that routine, here is the link to the post!
Wed and Sat
On Wednesday and Saturday, I will be doing some “moving meditation”. Shadowboxing Tabata burners! With weighted gloves.Three rounds of 8 x 20X10. Flow Intensity. Will be using the 1.5lbs Title brand gloves.
Steps, Disc, and Bike
Of course, I have my everyday goal of getting 7k steps at least four days in the week) I also have a goal to play disc every day I can. I will probably try to get a longer trail ride sometime this week too.
Make It A Great Week!
There you have it, my friends. That’s all I have this week. Thank you some much for reading! Thanks to Yoga With Adriene and FightTips for the awesome free videos. It is great to be back on the bike!
Until next time, be happy and healthy my friends. Be the hero or heroine in your story!