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DWC

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Finished up our workout contest in a tie. Mostly because everything hurts too much to get in a ride after the back workout.. Hit range balls yesterday, played 18 this morning and finished up the set with deadlifts. Time to get dinner ready and finish with the jacuzzi.

Contest was Valentine’s thru today. Next one will start tomorrow thru Memorial Day. 🥲
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beaverretriever

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New 20 Minute PR with a ride to greatness with AT. I was so tired I fell of the cadence and my rhythm and stopped in the middle of a heavy push. Lol. View attachment 991400


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Keep it up. Is this on a peloton? I see your average watts; what do you weigh? I am always curious of WKG or watts per kg. Basically how all pro cyclist measure their performances.
 

Hammer

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Keep it up. Is this on a peloton? I see your average watts; what do you weigh? I am always curious of WKG or watts per kg. Basically how all pro cyclist measure their performances.
Thanks. Yes on a peloton. I’m dancing Around 226-228 LBS right now...

Can you explain the watts per kg? Am at a good pace?

I definitely did not have the stamina to push through this morning’s workout. I ran 2.5 mile intervals run yesterday.

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Hammer

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Been lazy with my stretching, switched it up with a 10 minute full body workout. I’ll get in cardio on the bike or a run later today.

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DWC

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Been lazy with my stretching, switches it up with a 10 minute full body workout. I’ll get in cardio on the bike or a run later today.

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Pretty much knew it was gonna be your post when it pops up this early. Very impressive. I need to get into their other workouts. My daughter did the barre? Yesterday. Came in to say how tough it was. Not doing that one anytime soon but need to check out the options.
 

Fenderbender

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Good morning I love see all the dedication

BRO workouts and mountain bike riding for me lately ..


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Hammer

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Pretty much knew it was gonna be your post when it pops up this early. Very impressive. I need to get into their other workouts. My daughter did the barre? Yesterday. Came in to say how tough it was. Not doing that one anytime soon but need to check out the options.
I have a 2 year old and a 4 year old. 5-6 AM Is my window lol. I wish I could workout at 7am.

The other workouts are good. I enjoy them


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beaverretriever

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Thanks. Yes on a peloton. I’m dancing Around 226-228 LBS right now...

Can you explain the watts per kg? Am at a good pace?

I definitely did not have the stamina to push through this morning’s workout. I ran 2.5 mile intervals run yesterday.

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Thanks. Yes on a peloton. I’m dancing Around 226-228 LBS right now...

Can you explain the watts per kg? Am at a good pace?

I definitely did not have the stamina to push through this morning’s workout. I ran 2.5 mile intervals run yesterday.

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So kilos is the world standard so that's what everyone uses. So basically you take your average wattage you can hold for one hour and divide by your weight. Meaning after the hour is up you are blacking out and cant do one more minute. Haha.

So you are 226lbs or 102kg and you can do 200watts for an hour your WKG would be 1.96 wkg.

So a top pro road cyclist that is winning stages in the Tour De France can do 385 watts for an hour at 150lbs is doing 5.5wkg for an hour and more!

I was a decently fast Cat 1 master's racer (35 plus and 45plus age group) and at 159lbs I held 351 watts for an hour. That put me at 4.9 to 5 watts per kilo. Enough to win some state championships and be in the top 5 to 10% of most of my races. However I was still getting beat so it shows how fast guys are.

I rode my Wahoo Smart trainer last night and I did an hour total. I had two 15 min intervals in that hour where I rode at 252watts (labored breathing but I could do that wattage for probably a few hours). I'm significantly heavier than my race weight at 178lbs right now so my WKG is not great. My goal is to drop 15lbs or so and get into the 325 to 350 watts for an hour again at almost 50 years old. Not gonna race but it's a goal that drives me.
 

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Did my first 90 minute Power Zone ride yesterday. It was great, but I really need to redo my FTP test, as I still had gas in the tank when it was all said and done. I know it's for endurance, but I think I should have had to work harder.

Tonight was just a 30 min Club Bangers with AT.

Trying to put in work and earn this short little vacay I have coming up....
 

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Hammer

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Did my first 90 minute Power Zone ride yesterday. It was great, but I really need to redo my FTP test, as I still had gas in the tank when it was all said and done. I know it's for endurance, but I think I should have had to work harder.

Tonight was just a 30 min Club Bangers with AT.

Trying to put in work and earn this short little vacay I have coming up....
Getting to another level DB!!
Nice work.


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DWC

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I’m not a huge house/Dance music fan. But this ride made me work for it throughout the 30 minutes. Good ride. View attachment 992412


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Nice work Hammer. My last couple rides were Country and Classic Rock. Never again on both. My preferred go to for listening but not great at pumping you up for a ride
 

Hammer

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Nice work Hammer. My last couple rides were Country and Classic Rock. Never again on both. My preferred go to for listening but not great at pumping you up for a ride
Thank you! My preference in music too...It gets you in a more relaxed star of mind. Not really great for a ride for sure.


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Hammer

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Put in some work today. My right ear Bud keeps wanting to fall out. It’s the most annoying frikin thing. I have to stop or pause and adjust it constantly. Kills my flow. Today was the worst .

I’m really getting into running outside, starting to keep a good pace and mentally pushing a little more..
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I’ll get an early morning ride in tomorrow and off to DS


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DWC

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Damn @Hammer. Continued impressive work. Took today off. Heading to Havasu in the AM. Will get a workout in before the street party. The rest of the weekend maybe not so much

still leading the family contest though ;) . Gotta remind the kids that the old man still has it.
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Hammer

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Damn @Hammer. Continued impressive work. Took today off. Heading to Havasu in the AM. Will get a workout in before the street party. The rest of the weekend maybe not so much

still leading the family contest though ;) . Gotta remind the kids that the old man still has it.
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Nice job DWC!

Thank you! There were some high school kids training for football at the park I running was at. I thought to myself, I should go show these punk kids I still got it! Haha.

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Got a quick 20 minute ride in. My stamina has improved greatly on the bike since I stated running. I really felt a difference this morning. Legs just felt heavy.


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DWC

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Finally back in the gym today. Got a little to make up after getting sideways a bit this weekend. My daughter jumped by 3, so it’s my turn to play catch-up.
 

DWC

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Picking back up after taking DS weekend off. Back day ending with deadlifts to finish out the set. The current contest goes through Memorial Day so there’s plenty of time to catch up.

Hoping to get back on the bike at some point this week. Old knee injury came back with a vengeance. What used to be a good morning crackle was all day. Seems to have worked itself out.


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Hammer

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Took a 30 minute run to clear my head... next goal is to average a sub 10 minute mile.


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