Nov 5 2015
Just rode home from work on the bicycle. Because of the darkness, I decided to try a new route, straight through the center of the town. My traditional route is less busy but also has a few bike paths that are badly illuminated. I have enough lights on my bike to be seen, but I cannot use it to avoid holes in a dirt bike track in the dark.
It was better than I thought. I ended up riding at about the same speed as the trams, and faster than the cars.
In time, it is not longer.
30 minutes on the erg, just a slow row.
Then three rounds of “weights” at home, using body weight and the Bodylastics(TM) bands.
- Biceps Curl (blue band)
- Squat (black band)
- press up
- sit ups
- pistol squat
- pull up
- squat (black band)
- dorsal raise
- “bench press” (blue band and actually “inclined chest press”)
- row (orange band)
15 repeats for each exercise (15 per leg for the pistol squats) and three rounds. I had to look up the fancy English names for some of the exercises, so I hope I got them right. “Pistol squat” is what I would call in prosaic Dutch “kniebuigingen op een been” (knee bending on one leg).
The strength training took me about 40 minutes to complete. I am wondering if I should do one longer session per week or three 15 minute ones after the extensive steady state OTE rows.
In the nerdy section, I worked on my excel list of strength exercises. I have more than hundred of them now. I have information on recommended weight and equipment needed and main muscles trained. Then I created a pivot table which will come in handy when I need to improvise a weight/body weight circuit. It will be good for inspiration when stuck a hotel. Within a few seconds I can create a suggested list of workouts given the equipment available, ordered by muscle group worked. Probably doesn’t save a lot of time, but I enjoy creating something that gives the impression of being organized.