Snow Day

March 1, 2013

Post image for Snow Day

Braved a terrible winter drive to get back home on Wednesday. I had two important evening meetings — the first was with my trainer and the second was at my church. I managed to get back in time for both of those sessions.

The above photo is a shot of my driveway. Truly a winter wonderland although as we turn the corner into March, I expect the snow to quickly fade away. I also expect to be back on the road with my bike within the next four weeks.

The heavy training in anticipation of outdoor riding continues.

On Wednesday, my personal trainer decided to dig deep and source exercises that would cause me the most pain and suffering. It is Friday and I am still suffering DOMS (Delayed Onset of Muscle Soreness). I had to take Thursday as a rest day. Back to hard spinning later today.

Our routines vary and on Wednesday we focused primarily on lower body and core.

Funny, the core exercises rarely make a lasting impact in terms of DOMS. Lower body work is a different matter. We spent the better part of an hour on lunges, lunges and more lunges. Lunges with the TRX suspension system, lunges with medicine balls, one-legged lunges.

Lunges hurt.

And then the core work. Planks with feet on a large fitness ball. Pull the fitness ball in towards the hands with the feet and raise the hips high — a scissor-like movement that is guaranteed to crush the life out of your body. Followed up by some brutal crunches seated on the Bosu ball.

The core hurts.

I have to report on two days as I did not get a chance to post yesterday. I have included a few editorial comments in the updates.

Wednesday

Breakfast
Calories: 240, Carbs: 40 grams, Protein: 8 grams, Fat: 4 grams

Lunch
Calories: 363, Carbs 36 grams, Protein: 19 grams, Fat: 16 grams

Dinner (not! With the long drive back from Toronto and multiple evening commitments, I did not have time for dinner — just a protein shake and energy bar)
Calories: 250, Carbs: 34 grams, Protein: 21 grams, Fat: 2.5 grams

Supplemental
Calories: 510, Carbs 83 grams, Protein: 19 grams, Fat: 10 grams

Total intake
Calories: 1,362, Carbs: 193, Protein: 67 grams, Fat: 32 grams
Sodium intake of 1,511 mg and total fibre intake of 21 grams.

Net caloric intake after exercise: 1,080

Exercise

Very hard core training session. Estimate is likely low at 282 calories — felt more like 400 but I was not wearing my heart rate monitor so I am guessing low.

Stretching

I did do some light stretching.

Thursday

Breakfast
Calories: 140, Carbs: 14 grams, Protein: 20 grams, Fat: 0 grams

Lunch (okay… my team took me out for a birthday lunch. I had the chicken caesar salad. BIG MISTAKE! What a horrible choice and you will see why.)
Calories: 1,080 (almost three times the calories I normally take in for lunch), Carbs 40 grams, Protein: 44 grams, Fat: 82 grams (What?? 82 grams of fat? In a salad?? 1,996mg of sodium?! When a salad and grilled chicken is laced with so much salt and fat it is little wonder that we can pack on the pounds simply by eating out. Must remember to check the nutritional guide before the meal.)

Dinner
Calories: 734, Carbs: 104 grams, Protein: 45 grams, Fat: 16 grams

Total intake
Calories: 1,953, Carbs: 158, Protein: 108 grams, Fat: 98 grams
Sodium intake of 3,064 mg and total fibre intake of 17 grams.

Exercise

Rest day

Stretching

I did do some light stretching.

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