Workout Recap 06.24-07.01

GOOD girls do it better!!

GOOD girls do it better!!

  • MONDAY –  Lowerbody; deadlifts, bulgarian split squats, sumo squats, etc. Legs were sore for the next couple of days.
  • TUESDAY – Upperbody; bunch of circuits with different types of compound movements, rows and TRX combined with sprints on the bike for a super sweaty and satisfying workout!
  • WEDNESDAY  – Rest day.
  • THURSDAY – Warmed up with an easier version of our Burpee Circuit (but it was not easy!), then my favorite workout: 5 rounds of 50 Plank Jacks, 40 Double-Under, 30 Jump Squats, 20 Wall Balls, 10 24kg KB Swings. This one is hard because I try to make each rep consecutive and no breaks— huge mental challenge! Ended with bunch of rounds of HIIT on the bike but I used high cadence with just a tiny bit more resistance since I already had 2 hard workouts and knew I wouldn’t be able to give it my all like usual.
  • FRIDAY – Grouse Grind in the morning then went to the gym after lunch for a quickie glute session. Glutes were on fire!!
  • SATURDAY – Rest day. I literally did “nothing” all day except for a tiny bit of client work, eat, clean and laying around watching Netflix. Totally needed this day!
  • SUNDAY – Grouse Grind. I was HR training but this guy screwed me up my first split because he was literally breathing down my neck so I slowed down to let him pass but he wouldn’t!! So I sped up hoping to lose him and he held on for a while but he eventually fell behind. I ended up pushing way too hard in the beginning and couldn’t get my heartrate down again. Again my fault because I didn’t want to stop… I need to learn patience!! Will try again next time. I woke up with sniffles that morning and when I got to the top, I got chills and got a little freaked out because I thought I was getting sick.
  • MONDAY – 146km bike ride to celebrate Canada’s 146th birthday! Happy Canada Day! Is it bad that this was the first year that I knew how old Canada is? But now I will always know because of the the Canada Day Populaire! Too bad it happened on the hottest day of the year because the ride was HARD. The first part was fine and we were crusing along at around 35kph easily and I had plenty of energy but by the last 25k, we were down to 20-25kph because we were running out of water and it was scorching hot. It was kind of our fault though because we could’ve stopped to get water (or drink from my second bottle which pretty much had boiling water but I didn’t want to). Harhar. I just wanted to go home, shower and have a giant protein shake (which I did before passing out while right in the middle of Instagramming).

Other notes:

  • I think I overloaded on the cardio this week! But I guess it’s alright because I ate like a beast.
  • I’m coming to realize that I have a fruit problem. I cannot stop eating fruit! All that sugar in it is definitely addicting and it doesn’t help that I have so much around. Plus summer is the season where all my favorite fruits come out to play.
  • I discovered I really love doing the Grind in the morning… plus there is a lot less people.
  • I don’t care when I get passed at the Grind in the morning because that’s usually when all the hardcore fitness people are up there but in the afternoon, I find that I make more of an effort to pass people and stay ahead of them. But then it’s a lot easier! Harhar.
  • I’m quite sad because I may have to back out of a long-anticipated bike ride at the end of July…
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    Friday Randoms

    • This month has been a whirlwind and I didn’t even realize it’s almost over!
      Dinner at Home

      June was another month of massive feasts.

    • I did my second Grouse Grind of the season this morning! I hang my head in shame because by this time last year, I already did the Grind about 10 times.
    • Last year, my co-workers and I were super committed and did the Grind every single week.. and even went at 6am on weekends if we missed one. This year I’m not as committed because I want to spend all my free time cycling! Time is too precious to not be doing the things you love love love. But I bought a pass anyway so I will still be going.
    • I’m thinking of taking the clips off my bike so I can Bike and Grind more often this year and not have to carry extra shoes up. Or is that a valid excuse to buy a new bike?
    • The past couple of months, I’ve been dealing with leg pain which was a result of a tight IT band. I’ve been stretching and rolling the crap out of it (along with everything else— hamstrings, quads, calves and glutes of course) and it has dramatically improved. All these weird pains I use to get in my lower-body are slowly disappearing.
      Hip Flexor Stretch

      Vain mirror pic while doing a hip flexor stretch.

    • I signed up for Tough Mudder this year but I transferred my registration to next year because of the knee pain.
    • Plus I spent all my time cycling or lifting weights that I only ran TWICE this year. Tough Mudder is all about running so if I did it this year, I would’ve walked the entire course because I didn’t want to risk injury to my legs… which would stop me from biking!! I’m so glad I didn’t do it because I would have not enjoyed it since I would’ve been so worried about injuries. Next year, I will try to get some real runs in before the event.
    • My S3 screen has been cracked since last November and I FINALLY got it fixed. Every time I decided to do it, something came up like I went out and bought a new stem for my bike instead. I mean I can still use the phone and the cracks didn’t bug me… cycling and fitness is just sooooo much more important. And it doesn’t help that performance gear and equipment is so. Damn. Epensive.
    • I also broke my laundry machine a couple months ago because I totally overloaded it but I FINALLY bought a new one! Damnit. That means I have to start doing my own laundry again (Boyfriend always took it to his place and did it for me). Sigh.
    • I’m looking forward to my first long weekend of the year! Although I don’t really have plans except for lunch dates, freelance work, bike rides and a ton of eating. But that’s just the way I want it.

      2013 Ride to Conquer Cancer

      $10.4 million dollars and 275km later…  the 2013 BC Ride to Conquer Cancer has been CONQUERED!

      2013 BC Ride to Conquer Cancer... CONQURED!

      I know, I forgot to hold my bike up like the dude in the logo but it’s just so much easier to press my bike up with one arm.

      Do you have anything in your life that you love so much or that you are so passionate about that you will endure everything and anything just to do it?

      I do and that is cycling. The ride was for an amazing cause and I wanted to do it really bad so I refused to let anything get in my way, despite my bad luck prior to the ride. I was determined to do it with sick or not because even though I knew it was going to be a lot harder than usual, I knew my body could handle it. And that it did… very very well. The first day was the most mentally challenging ride of my life but never did I once think “I want to go home.” All I was thinking about was staying in positive and making the most out of the ride.

      And what is food poisoning to cancer? Nothing!! 

      Nothing is impossible and the only thing holding you back is yourself. As I love to say: it’s all in your head.

      One day before the 2013 Ride to Conquer Cancer, I got food poisoning. I KNOW RIGHT. Just my luck. I was really sad but I stayed positive and kept on willing myself to recover and although I had a shitload of errands to run on Friday, I stayed in bed until mid-afternoon, puking, dozing in and out of sleep and drinking lots and lots of water and eletrolytes to stay hydrated since that was the most important part of recovering from food poisoning. I forced myself to get up at 4pm and carried mine and Boyfriend’s bikes down to the parkade and loaded it on the rack, realized I left my license upstairs so I had to call my concierge to watch the bikes while I went up to get it… only to realized it dropped out of my wallet and was in my purse all along… and then drive to work in rush hour traffic to pick up my co-worker’s bike and attempt to stuff it in the car (since he was really tall and our other friend’s bike was already another bike in the trunk!). Amazingly, I felt a lot better at that point because I was up and about. When you are sick, moving around is better than lying in bed sulking in your own misery. All I ate that day was a bowl of rice with clear veggie broth and some congee and noodles from a Chinese restaurant. Yes, I know, bad idea to get take out from Chinatown when you have food poisoning— excuse my stereotypes but I’m Chinese too and I really wanted congee okay!! I also refrained from taking any drugs on Friday so my body can do it’s thing. I was saving the drugs for when I really needed it… during the ride.

      The next day I actually woke up NOT feeling sick (yay) until we got to the start line and I ate an evilly delicious breakfast burrito… my stomach started churning and my body was feeling super exhausted— all the way from the start line to the border… then the super long wait at the border (where I was hunched over my bike waiting in that super long line envying all those joyous people around me drinking coffee and eating snacks that volunteers were walking around with). It was until 107km later at Lake Whatcom in Bellingham where we finally had lunch, when I started to feel a little better. BUT the entire way, I just kept on popping Tylenol and Pepto Bismol and stopped at every med tent I saw to beg for more just for a peace of mind… that I knew I had a nice stash of drugs in my jersey pocket. Heh heh heh.

      2013 BC Ride to Conquer Cancer

      We got to the start line pretty late so we were at the back of the pack. We were too busy eating, sunscreening and messing around. Oops!

      Our ride started when the route split into two and we turned left towards the Challenge route (right when the drugs started to kick in!).  We got through the border late so we didn’t see too many people on the Challenge route (where as I’m sure the Classic was crowded with thousands of riders). It was pretty much just the 3 of us riding together for 140km until the last pit stop when our route finally merged with the Classic, where a lady rider joyously yelled “welcome to the easy route!” 

      It was an eerily quiet and beautiful ride and although it didn’t feel as “epic” as riding with so many other people who were all on the Classic route, it was more enjoyable in a way that we could go as fast we want and didn’t have to spend all our time trying to pass people. We passed by singles or small groups of riders or got passed by supermen in lycra who always gave us a nod or a thumbs up while effortlessly coasting by us.

      I have to admit, the ride before we got to lunch was still fun— a painfully tortuous fun! Even though I almost bonked at 107km I held on because I knew lunch was coming up! Luckily, I love cycling so much so it was endurable but if you don’t, I’m not sure how you would’ve held up. My body was suffering from a lack of fuel and energy, the guys I was riding with were going respectfully fast (but not too fast) for me, the hills were fucking killer and there were times I was thinking “what the hell did I get myself into?!” But I had no regrets. I felt a lot better after lunch when I forced down the entire sandwich and more snacks. We finally got to camp 6 hours later and I headed straight for the showers! I spent that night in camp huddled in my tent willing myself to feel heal for day 2 while eavesdropping on all the hilarious conversations from the tents around me.

      2013 Ride to Conqer Cancer Camp

      Did I mention that my eyes got painfully swollen after my shower after I accidentally rubbed it and guess what I think was the cause? Mushed up bug parts that I rubbed back into my eye since so many bugs were flying into it while we were riding. Here is a picture of me hidden in my tent with my swollen eyes and my swollen nose because it was runny all day. Lol! Total cyclist problems! Or am I the only one? Sigh.

      I woke up on day 2 feeling a lot better although my eyes were still swollen. I took some Claritin, Tylenol and a Pepto just in case, had some breakfast and we were off. The day felt like a complete cheat workout wise because we kept up and drafted in a super long and fast paceline the entire 50k towards lunch while passing many people. The rest of the way we decided to go on our own at a pretty easy pace until the finish line.

      Flat 2km before the finish line

      Guess what we saw about 2k from the finish line? Someone walking his bike because of a flat…. exactly what happened to me 2 years ago!! We quickly stopped to offer our help and then another cyclist also stopped and said that he could change a tube in 4 minutes. Someone did the same for the back then and I also got a free set of tools. Such amazing people!

      The 2013 Ride to Conquer Cancer did not go as I would’ve liked but I’m glad I still did it for such an amazing cause! I would relive every millisecond and every ounce of pain from it if I could. Anything for cycling and anything for such an inspiring event. The volunteers again were awesome, I loved the cheering stations, there was free bike maintenance which I took advantage of and they even drew a heart on my tag and the atmosphere was like always, happy and upbeat.

      My regrets from the 2013 Ride to Conquer Cancer?

      1. Not doing the challenge route on day 2. I could have totally handled it because I was at 100% after sweating everything out the day before but Boyfriend really didn’t want me to do it. Or maybe he just didn’t want to. Harharhar! The Classic route was a little flat, boring and easy. It went by way too fast and I don’t remember much of it other than focusing on not colliding with other people. The only downside about the Challenge route is that you definitely don’t get the celebratory feel of the ride and a lot of the pit stops were empty since some of the serious riders skipped them altogether or just got in and got out right away! I guess we got the best of both worlds!
      2. Not being able to pig-the-hell-out at the pit stops on Day 1. Due to my inability to hold down food. I just drank a lot of Gatorade, had a couple bites here and there and forced down a big lunch.
      3. Not being able to drink the cup of yummy hot chocolate which smelled sooo good at camp on Day 1. Because I made it, brought it to my tent then felt nauseous from the food I forced down at dinner so I just curled up and passed out.
      4. Passing out too early. And missing out on a hilarious shouting match between two neighbouring tent telling each other to STFU. But at least I missed all the snoring wars.
      2013 RTCC Elevation Profile

      I was just looking at the elevation profile of the two days and honestly while I was riding, I did not remember all those hills from the first day! That’s the problem when you are doing a long bike ride… you just ride and ride and sometimes you don’t realize the elevation change at all unless it’s super drastic. But I guess I did remember it in the way of …exhaustion. And perhaps I wasn’t feeling 100% on day 2. It was just SOOOOO much easier. Hah!

      There was a fatal accident that occurred about 10 minutes behind us right before the lunch stop on day 2 when a teenage cyclist collided with a car after falling off his bike into oncoming traffic. It’s hard to think that such tragedy happened during such an inspiring event, especially when he was riding with his mom and uncle, who is brain cancer survivor. Although the event organizers always preached safety and mapped out the least busy roads, there are long and narrow stretches of roads crowded with cyclists of all levels and some traffic so there will always be risks involved, which is why you must always be alert, aware of your surrounds and use hand and voice signals. I hope his family at least finds comfort in the fact that he passed on while committed to doing something for a great cause.

      Did you do the Ride to Conquer Cancer this year? How was your experience?