[Jason]

Awesome, now we will see more scenesters on SS and fixies blowing through lights, riding without helmets or lights, and cutting you off on the paths. Hopefully they will stick to the blackcat and such.

[Jason]

@JeffC 28156 wrote:

I should have been clear that I don’t do barbell clean and press olympic style but rather kettlebell clean and press which is not nearly as technically demanding. Part of my problem is that I don’t have a barbell at home, only kettlebells and sandabags. At my work, there is a very small gym with a couple barbells so one day a week after biking in, I can do a couple sets of heavy deadlifts (working up to 2 x bodyweight) and then do some sets of kettlebell clean and presses at home.

I think there is a law of diminishing returns with chronic cardio, too much at the expense of heavy lifting may zap your muscles and certainly increases your appetite.

Totally agree on all points. I dont lift so heavy anymore, keeping my sets to 8 reps each. Although, I still lift very intensively, but the high rep count keeps me relatively safe. (my workout partner thinks I am crazy to tie on 20lbs for pullups and 35lbs for dips) One thing to consider with working out at home: Since you already have the deadlift capability at work, you could consider getting a trap bar for home use, no rack needed. Working with it looks like a deadlift, but instead its actually more like a squat. That might be too much however in one week with the deadlifting AND biking, but it would give you a more full leg workout than the deadlifts, and since its on seperate days, I feel it wouldnt likely be too much.

Also agree on diet, I eat SUPER healthy, its kind of sickening actually. But since my wife and I are on target with it, its actually more just our lifestyle, not a diet. I think we figured out that we eat on average 10 servings of fruit and vegetables a day. (harvard med suggests 5-13 per day). On top of that I get about 150g of protein on non-workout days, more like 180g on workout days (due to an extra helping of milk that I dont consume most days).

but, you have to work within the confines of what you have by being creative. In some ways I have similar issues, but an awesome gym at work (free) and basically just an upperbody gym at the apartment building I live at. Upside is that all the upper body stuff is plate loaded hammer strength machines (pretty much the best ever for machines we have high row, iso row, bench, and incline bench). Sooo, I lift intensively for upper body on the weekend, along with back extensions, calf work, neck, and abs, I get it all done. The at work gym lets me do (once a week) squats (using a trap bar since they actually have one), stiff legged deadlifts, pull ups (since there is no good pull up bar at home), dips, and overhead press.

[Jason]

@ShawnoftheDread 28114 wrote:

Oh no! Who was chasing you?

You can’t run from yourself!!!!!

That is what I think when I see runners in the moring. They commute in, then run, then work, while I just commute in (well and then work). Simplicity.

[Jason]

I would skip the clean and press, which is a high difficulty olympic lift and instead do deadlift one day and squat another. That way, then add in a pressing movement (dumbell press or bench press) and a pulling movement (row) and you should be good to go. Sounds like the combination of non-weight bearing lifting and a high amount of cardio sucked away your muscle. Maybe another issue was caloric intake, if you go under a certain amount, your body starts eating itself, maybe that contributed to your muscle loss.

[Jason]

+ for Reg Park and Steve Reeves and all the rest of the old time bodybuilders in the pre-sterioids era.

Just as a follow on, I dont see the point of body-weight lifting except for beginers or people with too much bodyfat. If somebody is lean, it shouldnt take even a year to make bodyweight only exercise anything more than a warm-up or cardio.

[Jason]

They hide in packs, like impala.

[Jason]

@krazygl00 27858 wrote:

See? It’s Helpy, just waiting to strike.

Yes, I think he is out to get me about twice a week.

Helpy, when I find you walking in the streets of arlington, walking in your brown flip-flops wearing your untucked business shirt and khaki shorts, your ass is mine. You will know me well as I will be the guy with the shaved head, dark glasses, black hardcore shirt, and wearing closed toed shoes (NOT FLIP FLOPS). There is only one of me in this land of Arlington, and I know you well. Oh yes I do.

[Jason]

Glad you are ok! I can see this easily happening to me, as I cross the GW parkway across from the Arlington Cemetary twice a day. On the way home in particular, one car slows down/stops; thus lulling you into a false sense of safety, and another car slows down, then rockets past in the far lane.

[Jason]

Hey now worries on the statutes, I graduated law school, have had a concealed carry permit since I was 21 (over 15 years), have taken over 300 hours of concealed carry pistol training over the years from some of the best, taken OC classes, and defensive knife classes as well. I like OC because on the use of force continuum its actually lower than hitting somebody, and only just above verbal. IE, according to most police agencies, OC spray is less potentially conducive to bodily harm than touching. Also, OC is more likely to be seen by a Jury (or even a DA) as purely defensive, while hitting can be either. So legally, you are better off OC spraying somebody rather than hitting them. I know on my ride that both a 3″ knife and OC are legal both in DC as well as VA.

aaanyway, yes I like that mounting location, its nearly impossible to see. Buuut, I hate those swing top OC canisters. I much more prefer the flip top type, much more usable in a situation (trust me). Sabre is a good brand though, its usually what I have on me.

Not so worried about dogs as people. Where I ride human assholes are more prevalant than angry dogs. I got in a few fights with dogs, both times I punched them/kicked them and they backed off fast. Both times I was on foot, although one of the times I was standing on a sheet of ice. These were both german shepherds though, not sure how a pit or rottwieler would behave. OC is definately dual purpose!

[Jason]

Not sure what your discussion of steriods has to do with anything but its a valid observation. Modern bodybuilding is trash. I have never purchased an off the rack bodybuilding magazine in my life. Not really sure how your ex boss or steroid promoting magazines have to do with my previous post though.

The beginning parts of neuromuscular recruitment activity is a good starting point, but I propose, not the same thing as more intensive forms of weight training/bodybuilding. I believe you can have the goal to improve your appearance and physical health but have no interest in drugs or competing. I can tell you from my own experience, that by increasing LEAN bodymass increases at rest fatburning. I am not sure that enhanced neuromusclar recruitment does the same thing. IE, more muscle mass, better fat burning while at rest. This is an added bennefit that doesnt come as readily as if you build strenght without increased mass.

I agree, hard biking and hard lifting dont mix. I bike leisurely and lift hard. Its all about your goals. Here is my calculus:

Bennefit from hard biking: better at hard biking. Fat burning, increased cardio capacity.
Detriment from hard biking: cant lift weights or recover appropriately.

Bennefit from liesurely daily commuter biking: fat burning, increased cardio, can still lift weights and recover appropriately (after acclimitization to routine)
Detriment: not as good at biking

Bennefits from weight training: Increased bone density, increased at rest fat burning, increased muscle tone and mass (good for old age)
Detriments: cant bike hard.

It seems that biking hard and weight training hard are mutually exclusive so:
For me, its better to bike liesurely and weight train intensively (and abbreviated) because I gain more than if I only biked heavy. Also, I really dont think my wife would notice neuromuscular recruitment activity as much as she has noticed my mass building + daily cardio from commuting, if you catch my drift

[Jason]

Umm, dont most of us by definition ride in the city or city-like area?

[Jason]

@Certifried 27759 wrote:

The scary thing is, I actually have pepper spray on my bike at all times. It has about a 4″ wide velcro sleeve that wraps around my top tube right in front of my seat post (where I chose to put it, can go anywhere) then the little bottle of pepper spray has another tightly wrapped sleeve with the other side of the velcro (it’s really stuck on well). Ostensibly, it’s for dogs. I’ve only had to actually brandish it once when some hooligan kids were on my lawn…er I mean screwing around in the bike path and trying to cause mayhem. They clearly saw the little black bottle with the bright red cap and quickly figured out what was fixin’ to happen. They apologized and scampered off under the rug.

Good sir, could you post a pic of your OC rig. Sounds good. I tried to figure out how to carry OC in an easy to get to place on me when I ride, but in the summer I can’t figure out a good place. I already carry a spyderco knife tucked into my gym shorts when I ride in. I am sure its for bike repairs though.

[Jason]

For me its about transforming my body. Cycling for me is more a way to get to get some cardio work while on my commute and not having to deal with metro (even though I am across the street from a metro stop, as is work). I started off as the small geeky kid. I am still a geek, but instead of a 36″ chest, I have a 43 inch chest and legs to match at a 31″ waist (and shrinking). This transformation needs regular progression in weights while training safely and drug-free. I dont see weight training as a supplement to cycling, I see weight training as a supplement to life. As I start to enter my 40’s, I want to ensure that my bone density and muscle mass continue to improve as I work to get as strong and muscular as my medium-frame will permit. I have fun seeing how far I can push myself in the gym and how I can improve my looks and overall health. I think I am on a different path than many of you, so the way I train is also different. Still, I maintain that an abbreviated twice a week program using progressive poundages in major muscle movements is the best way to train for everybody but the genetically gifted (only about 10% of the population).

[Jason]

I see this all the time on a smaller scale. Trucks parked blocking the cutouts, rude consession stand runners downtown blocking the coutouts in the already ballard congested areas, construction crews shutting off an entire corner downtown. Goes on and on. I suppose its natural for people who dont bike to not think like a bicyclist; but I can still hate the F@ckers.

[Jason]

I have a feeling that most people who ride a CC or LHT dont actually do any “touring” but instead ride around their town for the most part. As a result, I feel 90% of the CC and LHT owners would be better served by the brifters anyway.

[Author]

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