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More Time To Get Fit - 2025

Lemon lime is the mildest Liquid IV flavor IMHO. It helps if its ice cold. I usually hate artificial strawberry flavors but on Saturday I did a big road ride and was pretty cooked towards the end. Strawberry flavor tasted pretty good on the 7th hr :laughing Pedialyte was my post drinking recovery fluid when I used to go out. Never tried it as an exercise supplement. It probably works great.
 
All the main stream hydration products differ dramatically in their sodium content. Gatorade is the lowest and probably isn't suitable for anyone that is exercising and sweating. LMNT is one of the highest and may have too much sodium, maybe for people that need to watch their blood pressure (I haven't found any studies for how sodium during exercise affects BP). Everyone should experiment to see what works best for them. Looks like LiquidIV and Pedialyte are comparable, about half of LMNT and near double Gatorade.

I spent ~8hr on the bike this weekend, venturing into the heat for some of it. I put sunscreen under my jersey and still burned my shoulders a little. For Saturdays 4h30m ride, I almost struggled with the heat and kinda blame not enough sodium. I refilled a bottle with water during the ride, so that bottle didn't get any sodium - which caused my to undershoot my sodium target of 400mg/hr. It's a stupid mistake that I hadn't considered before. For Sunday's ride I double the sodium in each bottle to 800mg, managed ~1800mg for 3hrs, and felt a lot better in the heat.

Also, a slurpee after Saturday's ride was amazing. It was mostly gone after the 1mile ride from the 7-11 to my house. Turned out to be a great way to start my recovery.
 
stangmx13 said:
Also, a slurpee after Saturday's ride was amazing. It was mostly gone after the 1mile ride from the 7-11 to my house. Turned out to be a great way to start my recovery.
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The woman selling homemade popsicles at the top of Kings Mountain Road was a GODSEND!!

Also, find the bike hut! It’s amazing.
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Holeshot said:
Sharx: forearm pump may be from the Creatine. Also, I drink coconut water instead of electrolyte drinks as I've had good results and don't worry about any additives, etc. I love liquid IV (great flavors/ taste), but IMO the potassium intake is well discounted by many. That humidity is a fucking killer...try a sports ice vest, or something similar if you can. They're great at lowing core body temp. What kind of mower are you using? Can you use a riding unit? Is your unit powered, at least?




Ask him his opinion on BPC-157 injections. Worth a shot to ask.
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Was there a pun intended? :laughing I will ask him at our next session.
 
I couldn't read all the posts on the thread, but was encouraged to see pedal bikes in the recent mix. I'm 80, and pedaling about 60 miles per week, in 2-hour outings, 75% up hill. That, a bit of weight training and some time on a Concept 2 rower, allows me to (mostly) keep my 550lb GS upright, plus eat all the crap and drink all the booze I want. No knee problems, and I get to practice looking through corners on the twisties. Can't recommend pedaling enough. The point is, you got to keep in shape doing SOMETHING.
 
So day 1 of the 365 day transformation plan went alright. I like chest day and feel I got some good reps in. Also hit the treadmill and did my frog in a pot imitation and upped my jogging time a minute. Today my knees are kind of sore and am wondering if treadmill before leg day is a wise choice but not sure how else to break things up unless I push all cardio to the end of the week. maybe do leg day Monday, Tuesday Chest, break, Thursday back and treadmill and Friday arms/shoulders/treadmill but then back to back cardio may not be good either. sigh decisions decisions. Don't want to stop cardio as I don't want to lose what gains I have made although I feel that as the weight loss starts to kick in that the knees will be less of an issue than they are currently. Maybe time will tell and I just ride the wave now and see how it goes later.
 
iraj said:
I couldn't read all the posts on the thread, but was encouraged to see pedal bikes in the recent mix. I'm 80, and pedaling about 60 miles per week, in 2-hour outings, 75% up hill. That, a bit of weight training and some time on a Concept 2 rower, allows me to (mostly) keep my 550lb GS upright, plus eat all the crap and drink all the booze I want. No knee problems, and I get to practice looking through corners on the twisties. Can't recommend pedaling enough. The point is, you got to keep in shape doing SOMETHING.
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BRAVO!!!! Welcome aboard iraj! You are crushing it with those numbers!!

This is the non competitive side of cycling I enjoy.

 
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iraj said:
I couldn't read all the posts on the thread, but was encouraged to see pedal bikes in the recent mix. I'm 80, and pedaling about 60 miles per week, in 2-hour outings, 75% up hill. That, a bit of weight training and some time on a Concept 2 rower, allows me to (mostly) keep my 550lb GS upright, plus eat all the crap and drink all the booze I want. No knee problems, and I get to practice looking through corners on the twisties. Can't recommend pedaling enough. The point is, you got to keep in shape doing SOMETHING.
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Honestly, it was folks like you, living an extraordinary life in their "esteemed" years, that encouraged me to get off my ass.

Welcome!
 
Sharxfan said:
So day 1 of the 365 day transformation plan went alright. I like chest day and feel I got some good reps in. Also hit the treadmill and did my frog in a pot imitation and upped my jogging time a minute. Today my knees are kind of sore and am wondering if treadmill before leg day is a wise choice but not sure how else to break things up unless I push all cardio to the end of the week. maybe do leg day Monday, Tuesday Chest, break, Thursday back and treadmill and Friday arms/shoulders/treadmill but then back to back cardio may not be good either. sigh decisions decisions. Don't want to stop cardio as I don't want to lose what gains I have made although I feel that as the weight loss starts to kick in that the knees will be less of an issue than they are currently. Maybe time will tell and I just ride the wave now and see how it goes later.
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Ya you really gotta pick where you are making gains and where you are maintaining. I suspect it's really difficult for anyone to make gains in many aspects at the same time. Id guess you have 3 "aspects" here: lower body/back, upper body, & cardio. Pick 1 for major gains, 1 for minor gains, and 1 for maintenance. Fuel and sleep well and see how you like the balance of gains and maintenance.

My weekly schedule (starting Monday) is Lift, Rest, Ride, Lift & Ride, Rest, Ride, Ride. My lifting is always Leg&Back day with a little upper body. I was making good gains on Legs&Back a few weeks ago. I always just maintained on upper body. So that was: legs&back major gains, riding minor gains, upper body maintenance. But now my riding has ramped up with more intensity. The plan is now: riding major gains, leg day minor gains, upper body maintenance.
 
Sharxfan said:
So day 1 of the 365 day transformation plan went alright. I like chest day and feel I got some good reps in. Also hit the treadmill and did my frog in a pot imitation and upped my jogging time a minute. Today my knees are kind of sore and am wondering if treadmill before leg day is a wise choice but not sure how else to break things up unless I push all cardio to the end of the week. maybe do leg day Monday, Tuesday Chest, break, Thursday back and treadmill and Friday arms/shoulders/treadmill but then back to back cardio may not be good either. sigh decisions decisions. Don't want to stop cardio as I don't want to lose what gains I have made although I feel that as the weight loss starts to kick in that the knees will be less of an issue than they are currently. Maybe time will tell and I just ride the wave now and see how it goes later.
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Have you tried a Push/Pull/ Legs schedule yet? I used to be all about bro-splits (back/ bi's, Chest/ Tri's, Shoulders, legs), but once I got used to PPL, I absolutely love it. Way more dynamic and (for me), I can run a high HR the entire workout, which gives an actual simulation for how I'm going to use the gym gains in the real world. I'll run a bike for a 15 minute warmup, getting to a 150+ HR for the second half of the pedal, then shift into the resistance/ weight program. I don't take any rests; just fill with abs/ corrective/ lower back/ calves, etc. I do think I'd have better overall strength by using proper rest, higher weights, and lower rep count, but I'm after something a bit different. Calories burned in an hour are around 700, typical. I like the workout cause it's decently punishing and constant action. I need to add some more complex lifts in for better overall strength and coordination training. This has been my most recent priority as well as adding in mobility exercises.

Getting old has some sweetness. I'd destroy early 40 year old me.
 
I will have to look into the push/pull stuff. The leg soreness just bothers me because in my younger days I ignored knee pain one day after a leg day and played a full court basketball game and tore my ACL so since then I have been very conscious of not doing it again. I may be overthinking leg day and running but would rather overthink than break something. I will see how it goes tonight with doing legs but not looking to get huge legs I just want more strength and also to get some more muscle but don't want 900lb squat legs. Would really love to get them in the same shape I was in in high school. Riding 20ish mile a day on a MB and almost always being in like 7th gear. legs were ripped and I could run for days and then sprint the last 1/2 mile home no issue.
 
One thing you must always be aware of when getting back into shape is that your muscles will come up to strength much faster than your joints. For HS kids, we require that they put in 6 weeks of build up before we put the forces of plyometrics (full) onto their bodies. The time for older people will require more time.
Trying to push too hard to early will often lead to injuries, then you're back to square one.
 
Climber said:
One thing you must always be aware of when getting back into shape is that your muscles will come up to strength much faster than your joints. For HS kids, we require that they put in 6 weeks of build up before we put the forces of plyometrics (full) onto their bodies. The time for older people will require more time.
Trying to push too hard to early will often lead to injuries, then you're back to square one.
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As a yo-yo dieter n gym drop out I can attest to this . Muscle memory lets me get the weights back up quickly but Then I start getting pains in my knees and shoulders:ROFLMAO:
 
Sharxfan said:
So day 1 of the 365 day transformation plan went alright. I like chest day and feel I got some good reps in. Also hit the treadmill and did my frog in a pot imitation and upped my jogging time a minute. Today my knees are kind of sore and am wondering if treadmill before leg day is a wise choice but not sure how else to break things up unless I push all cardio to the end of the week. maybe do leg day Monday, Tuesday Chest, break, Thursday back and treadmill and Friday arms/shoulders/treadmill but then back to back cardio may not be good either. sigh decisions decisions. Don't want to stop cardio as I don't want to lose what gains I have made although I feel that as the weight loss starts to kick in that the knees will be less of an issue than they are currently. Maybe time will tell and I just ride the wave now and see how it goes later.
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Why cardio? is it for fun, or simply weight loss? Weight lifting ( plus gaining muscle mass ) is superior for weight loss, you burn more calories in recovery than any other physical activity ( unless you're michael phelps burning 6000k calories a session ). If its for fun than by all means do it, but a long walking session can have similar effects without effecting muscle recovery for Leg days
 
Doobz said:
Why cardio? is it for fun, or simply weight loss? Weight lifting ( plus gaining muscle mass ) is superior for weight loss, you burn more calories in recovery than any other physical activity ( unless you're michael phelps burning 6000k calories a session ). If its for fun than by all means do it, but a long walking session can have similar effects without effecting muscle recovery for Leg days
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The treadmill is more for aerobic fitness than weight loss although the calorie burn is a nice side benefit. I have tried the long walk method doing treadmill at 3 incline and about 3 speed but it doesn't seem to help the cardio fitness as much as the running does.

I haven't worked legs in quite awhile so I did take it quite a bit easier last night. only did the major movements. sitting leg press, laying down leg curl and the calf raise machine. did 4 10 rep sets after 2 set warmup and don't feel so bad this morning. so it may have been me overthinking it but we shall see as the day progresses. going to enjoy my rest day and then hit the grind again Thursday.
 
i am in love with my foam roller and gonna buy a bigger one because it feels so good to use.

i am surprised at some of the muscles that hurt like in my lower back to upper bum. i plan to get a new pair of walking shoes soon that require more motion than my danskos.

anyhow, i feel like with a week or so of consistent effort i can get to 2 miles and maybe 3 by the end of the month.

have i mentioned how much i love my physical therapist?
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