Posted on

Latest Stuff…

A few highlights from the month…

Released 2 more guest episodes on the podcast.

Hitting some really technical trail runs.

My personal training business has been picking up at the gyms.

Working on a series of workshops for January – see events below.

I re-upped my Red Cross First Aid, CPR/AED certification.

Podcasts

Get subscribed to the podcast here and don’t forget to give me a rating or send me some feedback!

Listen on Google Play Music

Listen to Stitcher

Episode 15: Eric Olson “Journey of 100 Marathons”

eric olson


Episode 16: Mark Kransz “Just Having Fun”

mark kransz

New Race Reports

No new race reports this month. However, the Solstice Chase fatbike race is coming up. So… stay tuned!

November Training Summary

Cycling

November Mileage – 294 miles

2017 Mileage – 3,613 miles

November Duration – 19 hrs, 09 min

2017  Duration – 269 hrs, 58 min

I picked up my ride time quite a bit from the previous month with most of my riding being endurance zone riding. It was a mix of trainer or some short gravel trips over to the county park. Most of it was trainer time though, as I’ve been getting up a little earlier and spinning before the kids wake up in the morning. I did fit in a threshold test as well.

Speaking of trainers… I did get a CycleOps Magnus wheel on smart trainer and really like it so far. It is half the price of a chain drive trainer and actually works out really well while saving $600 over the price of a chain drive. I have only had it for a couple of weeks, but in my opinion it is the way to go if you don’t have unlimited funds.

Running

November Mileage – 19.4 miles

2017 Mileage – 148 miles

November Duration – 3 hrs, 9 min

2017 Duration – 22 hrs, 45 min

As you can see, I have not been putting in big miles. However, I am starting to have a bit of consistency in actually running. I’ve hit some very rugged and technical trail running within Wisconsin’s Interstate Park in St. Croix Falls, WI. One of the Snap Fitnesses that I work out of is right next to the State Park, so I have been able to squeeze in a short trail run once per week between appointments. Some of my other short mileage is quick runs on my treadmill. The treadmill runs are usually at the end of a spin on my bike trainer, just to mix things up and get my legs used to that trasition. I will be looking to do more triathlon stuff in the future.

Strength

Legs and back have been the main focus. I would say that I struggled a bit to get my workouts in that I wanted toward the end of the month. I also need to spend a little more time focused on stretching.

This is the resistance circuit that I have been doing this past rotation…

2 to 3 circuits sets x 16 reps of each exercise with a short recovery between each exercise and a few minutes of recovery between sets. I’ve been hitting this about 2 times per week.

Front Bar Squats

Pull-Ups

Step-Ups w/ Dumbbells

Chest Press w/ Dumbbells

Romanian Deadlift

Bent Over Row

I will start mixing this up a little bit now that I hit that for a month.

Nutrition

One thing interesting to note is my latest crave for Kombucha drinks… I’ve been drinking them often and swear my gut feels/functions better and the Kombucha drinks are really the only variable in my diet equation as of late. Also note, that you can get them in 6 packs at Costco that are way cheaper than individual bottles elsewhere.

Upcoming Events

December 16, 2017: Solstice Chase Fatbike Race

January… I am working on partnering up with a nutrition coach for a series of Fitness/Nutrition workshops in January. I’ll come back and update this post with the details soon, as we should have the final schedule sorted out within a few days. Stay tuned…!

New Race Registrations

Polar Roll Fat Bike Race

This a great fat bike race and I’m looking forward to see what they do with the course this year.

50k Birkebeiner Skate Ski Race

I’ve skate skied 4 times, so this one should be interesting.

Wilderman Ofroad Ironman+ Distance Triathlon

This one will be the big epic event for the year!

Personal Training

I am working out of the following gyms, plus offer virtual training/coaching over the web or phone… Contact me for availability.

North Branch, MN Snap Fitness

Typically available Monday, Tuesday and Fridays

Rush City, MN Snap Fitness

Typically available Monday, Tuesday and Fridays

St. Croix Falls, WI Snap Fitness

Typically available Wed and Thursday morning

Virtual / Remote – I also provide Personal Training & Fitness Coaching services for non-local or non-gym goers through phone or web video sessions. If you are local, I can meet in person for sessions or a free consult.

Cyclova XC

I am typically available at the shop on Wednesday, Thursday and many Saturdays. The full store hours are in the shop’s blog below.

Here is the shop’s website: www.cyclova.com

Instagram Account

A few pics from the past month…

Link: Endurance Path on Instagram

On To Next Month…

Thanks for following along. If you have any questions about anything I shared, feel free to hit me up using my Contact Me page.

-Steve

Leave a Reply