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Leg workout; Cardio stats improvement; Bike repair shop update.

Tuesday, August 16, 2011 by  
Filed under Daily Blog


45 pound plate

Bikes, bikes, bikes, bikes… Don’t worry, I’m still as devoted as ever to my first love, weight training! No matter what sports and physical activities I choose to do now and in the future, training with weights will remain the foundation of every one of those activities. I truly believe that resistance training is extremely important for everyone, especially as we get older.

So I destroyed my legs in the gym yesterday, and this morning I’m already feeling it. I changed up every exercise except Bulgarian Split Squats (I always do 4 sets of 20 with just one minute of rest between sets and then I test my Heart Rate Recovery). Yesterday I saw a 2 BPM improvement to my HR Recovery, and that’s awesome because my cardio stats (latest stats are shown in each of my Sunday blogs), while quite good, have not improved over the past few weeks.

I’m still not doing traditional back squats because they really aggravate whatever is wrong with my back. Since I stopped doing back squats I’ve not noticed any negative difference in my leg strength or muscle endurance, but I have definitely noticed the difference when it comes to back pain (there is none). I still believe that squats are one of the most beneficial overall exercises one can do, but my back has told me over and over “Dude, NO!” Now that I’ve finally started listening to that voice my back pain seems to be a thing of the past.

The work bench that I ordered from Home Depot Online more than two weeks ago finally shipped out. The delivery is scheduled for today so, assuming it arrives in good condition (this is not a bet I’d take, BTW) my bike repair workshop will be pretty much complete tonight! I’m going to make a detailed blog with lots of photos (and maybe some video) about how I set my bike shop up, all the tools I’m using and much more, so look for that real soon.

Speaking of bike repair, I mentioned in yesterday’s blog that I experienced a little chain drag out on the trails this past Sunday. Last night I worked on my front derailleur, and man… adjusting the front derailleur is not at all difficult from a technical standpoint, but it does require quite a bit of time and patience to get it just right. It took me about 30-40 minutes of trial and error to dial the derailleur in, but I think I finally got it. I’m pretty new to the bike repair game, but it reminds me of when I used to work on cars when I was a teenager: patience is key. If you are an impatient person or you get frustrated easily, bike repair is not for you.

Finally, I’ve opened the September 2011 “100 Challenge” for entry, so if you’d like to take part you can get your registration post up now!

John Stone Fitness Comments

5 Responses to “Leg workout; Cardio stats improvement; Bike repair shop update.”
  1. I feel your front derailleur pain. It is the single most aggravating component to dial in. I completely built my last bike, but took it to the shop for that part. I spent 90 minutes trying to get it right and the mechanic had it done in 5.

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    • I’m nowhere near the skill level required to build my own bike, so I don’t feel so bad now! Maybe I got lucky (I definitely felt like luck played some part in my success). The thing that was killing me was the act of tightening the clamp bolts changed the angle of the cage, so I had to attempt to compensate for that change with educated guesses. I suppose it’s one of those things that the more you do it the better you get at it.

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      • I would definitely say front derailleur installation/adjustment qualifies as an art form. Any little change throws the whole thing off. I bet you could build a bike now. It reminded me of learning to build a computer years ago (only way more fun). Having the Zinn book and the Internet available for questions really helped me.

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