Wednesday Randoms

  • Happy September! Summer is NOT over yet …until we cannot cycle in shorts and tank tops anymore. Last year, I was still riding in barely nothing until mid-October. I hope this year’s season will last as long … but that also means more tanlines.
  • Garden

    My grandma is almost 90 years old and tends to her garden every single day. She is so proud of it and loves showing off her giant squashes and delicious fruit trees. Her garden is awesomeness because her plants are wrapped around old extension cords and police tape. LOL.

    If I wasn’t deathly afraid of creepy crawlies, I’d get into gardening (or better yet, Boyfriend should get into gardening because I would probably kill cactus). Fresh and homegrown veggies taste so much better than the store-bought, GMO-laden stuff. I’m totally spoiled by the difference in taste with the homegrown produce… once you taste it, the other stuff just isn’t the same anymore.

  • The Whistler Gran Fondo tapering plan I wrote in my last entry is no more!! My knee started flaring up again after my ride on Saturday when we went up to Mount Seymour and the base of Grouse Mountain so I’m going to rest more… and spend even more time on foam-rolling and stretching.
  • On Tuesday, I did 1 minute sprints on the bike with compound exercises in between (kettlebell swings / high pulls / renegade rows / single-legged deads, etc). I actually got up at 6am to do the Grind, got ready and even made coffee— then I looked out the window and it was pouring. So I went back to bed.
  • The rest of my workouts this week will be low intensity and light spins.
  • I pulled a muscle on my right calf at the gym. Ugh.
  • But honestly, I’m not worried about the Gran Fondo. I’m more worried about our Mt. Baker ride the weekend after.
  • I’ve been doing way less cardio and eating a LOT more carbs the last couple of weeks and I’ve been getting so. much. leaner. Proof that cardio makes me fat! And that complex carbs are so good for you.
  • My life is being ruined by Dr. Who.
  • But I’m gladly letting Dr. Who ruin my life because by this time next month, I’ll be so busy with projects I won’t be able to breathe— and even worse, I won’t be able to workout as much! Sigh.
Eats

I’ve been eating bowl and bowls of pasta every night the past week. I was at the grocery store on the weekend and a husband was complaining to his wife about how much he hates whole wheat pasta but she insisted on it to teach her kids healthy habits. I popped up right behind them and said, “good choice!!” I love whole wheat pasta. I’ve also been shamelessly consuming many many sandwiches with lots of cheese daily (or just good old PB&J). And lots of meat! All prepared by my lovely Boyfriend, of course. I hate cooking so I am extremely grateful! Oh an a poutine just because I am a #PoutineQueen.

Health, diet and exercise round up:

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    Tapering? Countdown to Whistler Gran Fondo

    Tapering? Countdown to Whistler Gran Fondo

    There is 1.5 weeks until the Whistler Gran Fondo!

    Where has time gone? It feels like yesterday when I registered for this event 7 months ago.

    I haven’t been on my bike much the last couple of weeks but I’ve been going pretty hard at the gym with the weights and lots of high intensity interval training simply because I felt like I was gaining body fat from doing way too much cardio (ahem, cycling), my body was getting too soft for my liking and I actually lost strength. I missed my muscles! My glutes and IT band also seemed like they were super tight all the time and they were actually affecting my rides earlier this month because they got really uncomfortable and almost painful especially when I climbed hills. Last week, I didn’t ride at all (first time since February!) —even though I had rides planned, unexpected circumstances popped up but I don’t regret it because my legs are feeling great right now… even WITH the heavy leg days. I guess endurance cycling, too many hills mountains and heavy leg days are a no-no for me. I should have also been doing way more stretching and should have not gotten so lazy with going to massage therapy.

    Here is my rough plan for the final countdown to the 2013 Whistler Gran Fondo:

    1. Bike ride to work tomorrow (Thursday) + short evening ride after work.
    2. Rest on Friday. I’ll be having a gym date with Mr. Foam-Roller and I know I will probably be tempted to do a 100-workout (100 DU’s, 100 burpees, 100 wall balls) because I’m already thinking of it in my head.
    3. Group ride this Saturday up to Seymour and Grouse.
    4. Rest day or perhaps a leisurely ride on Sunday just for fun.
    5. Usual morning Grind on Monday.
    6. Leisurely bike to work on Tuesday and Thursday.
    7. Full-body circuit once or twice sometime during the week (less intense than usual but will incorporate some HIIT sprints on the spin bike).
    8. Rest day on Friday.
    9. … Whistler Gran Fondo on Saturday!!
    10. Lots and lots and lotssss of stretching, foam-rolling every day.
    11. Physio and RMT visits.

    I know I’m not tapering too much but I’m confident I can handle the Gran Fondo, sans injury. I promise my workouts will be less intense than usual! The following tips are from this article (click for more) on tapering for a Gran Fondo ride:

    • Do your last endurance workout 4-8 days before your Gran Fondo.
    • Avoid “big gear” workouts for 1-2 weeks before the event.
    • Avoid exhaustive aerobic workouts for the three days prior to leaving for your Gran Fondo
    • Intervals are OK in the last week, but should be avoided in final 2 or 3 days before you depart for the event
    • Use an active recovery ride (very, very easy) in the days before, or simply rest if riding isn’t an option
    • Treat the first few kilometers of the Gran Fondo as a “warm-up” to get your legs accustomed to the effort

    What are your tapering plans for the Whistler Gran Fondo?

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      Random Things I Learned While Cycling

      Random Things I Learned While Cycling

      1. Always wear sunscreen on the face.

      I spent my summer walking around with a mustache tan. Being a vain cyclist, of course, I’m more worried about the tan than the UV protection but um, yes, uv protection is important as well.

      2. No matter how much sunscreen you put on your face, you will always sweat it off.

      Cyclists are forever doomed.

      Mandatory Vain Cyclist Image | iFuckingLoveFitness.com

      Mandatory #vaincyclist photo. I am wearing this short-sleeved jersey because it was a cloudy day.

      3. Don’t cry over your tanlines.

      Remember they will fade. Well, I’ve never cried over tanlines before because I always move my shorts around so the line is always faint and I only wear sleeveless jerseys!! I still hate them with a passion though.

      4. Never be lazy and let your partner carry things like eletrolyte tablets and extra fuel for you.

      Especially if there is a mountain involved because you
      will get separated. That 0.00002 grams won’t make you any faster! Just kidding, he was only carrying my stuff because all my pockets were stuffed with things like tissue for the predestined volcanic erruption of Katy’s Nose … so next time I will find more pockets instead.

      5. Cycling and navigating while leading the pack is hard…

      … especially when you are like me with no sense of direction. If you ever see me leading a group, do not follow. I repeat, DO NOT FOLLOW. You will most likely get lost and the length of our ride may be doubled (swear, I didn’t do it on purpose).

      6. Sometimes the hardest hills are the ones you can’t see— the false flats.

      But that’s always the cyclist’s fault because they are probably still trying to hammer it when gravity is totally against them.

      7. When you think you can’t ride any further, take a break or slow down.

      Even a 10 minute break will keep me refreshed for another hour or so.

      8. Eat something quick and carbolicious before any ride longer than 2 hours.

      Or drink a cup of black Vietnamese coffee. Epecially if it’s 6am in the morning. Especially if it’s going to get hot. It makes all the difference in my energy levels.

      9. If you want to become a stronger rider, it will hurt.

      The only way to be faster is to ride with people faster than you. And trust me, I get anxious but I never regret it!

      10. It’s okay to be vain while cycling

      a.k.a. making an effort to look good and keeping your face calm (and maybe even with a hint of a smile) rather than showing your true state a.k.a. on the brink of death. Are you THAT vain, you ask? One, it gives you something to focus on to take your mind off the pain. Two, maintaining a calm expression will relax your muscles and you will feel more relaxed and less tense— and reduced tension means reduced pain. Thus ready to kick ass and take over the world. Or that stretch of road at least. Maybe it’s all psycological but I swear it works for me!

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