CrossFit Journey Wrap-Up - #3

Hmm, would I say my CrossFit journey was a success or failure.  If the goal was to keep at this for more
than the trial 10 visits I guess it would be a failure.  However, the goal was to see how this would help my riding and running as they are my main endeavors - this year will be more riding focused - and in that case it was a success.  I was able to asses my use of my time - a limited resource - and make a decison that was best for me where I am now.

The best part was meeting great people all trying to better themselves for a host of reasons.  But, also learned more about needing to hold back on my competitiveness as did get a couple niggles - often happens with people with CrossFit as if like me people just do more than they are ready for.  I am sure there are CrossFit locations that are so gung-ho that they may entice people to over do it but not CrossFit Green River.  Sure there was the competitive side but it was competing against ones self and past efforts not the person next too you.

I did learn that you need to start slow as the moves are critical to not get hurt then add weight or more repetitions.  This led me to also see that my once a week class was not optimal as just don’t get the work needed in a one hour session.  When I say work I am not just saying the exercise or moves but the technique and technique is key.  Most of the lifting and movements need to be done correctly as while maybe you can muscle through you will inevitably either just get bad habits and not progress as you could or you will simply get hurt.

One big thing I got from this was to get to use a rower for the first time ever and find that I was not too bad at it - well for my age - but that also enjoyed it and that it would fit into my training.  So I ended up buying a Concept 2 RowErg.  I have been using it since I got about 3 weeks ago and I already have 102K on it.  Even it needs proper technique as did deal with some back issues but those are going away as I get better at the technique and build the muscles needed - ones I did not build running or riding.  Truth is this applies to CrossFit as a whole that while there are a plethora of movements and actions to do in a sense they all build on each other to make them build you up so it is all easier - well easier is a subjective term - and safer:)

All this said this coming Wednesday will be my last class.  Part of my decision to put this on hold - may come back to it one day when I retire - is that it is just hard for me to get to more than one class a week.  While living in the sticks is great one drawback is you do have to drive a bit to get anywhere.  Thus for me to do a one hour class takes bout 2:15 with travel.  Add onto this that I still work and that can make things rushed it was just not working.  I will really miss the people in the class I was taking - hopefully will see them around - well know I will see a few of them.  Maybe that - the people connection - is the best part of it all.

So would I advise others to do CrossFit - the answer is yes but try and make sure you can commit to at least 3 times a week.  Go into it knowing you may not be good at it and compared to others you may not lift as much or go as fast but you be you.  Also, make sure you give it a try first as it does matter where you go as like I said there are places that are all about the competition and if that is your thing then great.  But, if you are about getting in shape and relationships then find that place.  From my time at CrossFit Green River I would highly recommend them if you are in the Campbellsville KY area.

Now off to Ride, Row and Run - well no running for a bit as taking a few week break - but for sure rowing and riding.

Training Plan - Part 2

As I am in the off season for October and November - well I am doing a once a week ZRL race on Zwift. I am using this time to come up with my training plan for next year.  Will likely also be pretty lax through December with my first gravel race at this time being the  100 mile Appalachian Journey on April 4th in Floyd, VA.  It is a different format race than I have done before as it is a team race were the two team members  - I am riding with my good friend from TN John Switow - must stay within 5 minutes of each other.  Have never ridden in the Floyd VA area but sounds and looks like a good course and a great way to start the racing for the year.  Needless to say will not be aiming for this to be an A race, maybe not even a B one but all part of my training for the rest of the year.  Have some other races planned in I will do the Coast to Coast race (200 miles) in Michigan, Dust Bowl 100 in Indiana and also the 150+ mile Grave Worlds in Nebraska.  Will probably do a few others and also do a running race or two but not planned yet.  Let alone also doing some Zwift racing and for the first time will do some rowing races online.

When looking to lay out a plan for the year ahead a key feature for me is to make sure I get enough rest - not just days off but actually riding, running and rowing slow on easy days.  Then on faster days doing higher intensity workouts as opposed to my usual Temp rides.  This in general fits the Polarized model but as you will see though this series  - and hear if you listen to some of the podcasts I will link to - The Polarized Method does not rule out the high end of Zone 2, in a three zone model or Zone 3, in a 5 Zone model, as that would simply be part of the 20% harder work.  That said for me I am going to work to minimize that area, sometimes called the Grey Zone, as it is where I have been at for much of my training and it does not give me the rest I need or the high end efforts I also need.

Here is a short summary - as I see it - from what I have read and realize as in any plan there is nuance so some may have a slightly different view on each of these.  Also, as I go through this I will look at some overall plans as well as more workouts that could be used in each plan.  I will do the Polarized Model last as it is what I will be doing this year so will get fleshed out more in future posts.

Lets Start with Zones:

Zones can be tough to define but I am going to explain them as I have read from others and I will tend to use.  First there is the 3 zone model with Dr. Seiler seems to  like when thinking/studying about training in general as just makes it easy but a 5 Zone model, even a 6 Zone, can for some help to lay things out better for training, day in and day out.  The key breaks in zones are often defined by the Lactate Threshold 1 (LT1) and Lactate Threshold 2 (LT2).  In a 3 Zone model is Zone 1 is up to LT1 and then Zone 2 is between LT1 and LT2 and Zone 3 above LT2.

• Read here on Training Zones and Lactate Threshold to get an idea as to what it is.  By the way there are ways to get these demarcations even if you do not have the ability to get actual Lactate Thresholds.
• This is a good one on Lactate and HR as well 

For a short answer on LT1 and LT2 - LT1 is that first rise in lactate and is often seen as when blood lactate levels reach 2.0mM but it can vary.  It can also be seen as when there is a physiological shift from  - for lack of a better term - easy to needing more oxygen.  Above LT1 may still feel relatively easy but you are entering what I would say for many - speaking to myself - the grey area as now you are heading to the LT2.  I did a Sub-Max Lactate test on myself and for the test I went from 1.4 to 2.0 mM when HR went from 117 to 125 and power from 183 to 203.  On my 1-5 RPE scale I was at 3 so makes sense.

LT2 is defined as the next rise in Lactate and usually seen at 4.0mM and the top end of Zone 2 on a 3 Zone plan and top of Zone 3 on a 5 Zone model.  In my Sub-Max test it showed up at 129 HR and power of 239 when LT went from 3.4 to 5.4.  Interesting though that my RPE was still at 3. I do think this would be a better number in a max test.  Doing your own test is sort of messy and the harder you ride the harder it is to do the test so some error likely there.  Even harder to do on your own running  - have only done the bike test so far.

I have been using a Tymewear HR/Ventialtion monitor and did an initial Max test - need to do again.  I will speak more on ventilation later on as a metric but this strap measures not only your HR but your ventilation and in the test uses that for your VT1 And VT2 - Ventilatory Threshold.  Based on this test my VT1 (top of Zone 2) was 112HR and 189 Power and VT2 was 134HR and 269 Power so VT1 was close  to LT1 and VT2 is likely more accurate than my Sub-Max test but still in there.

Hope that makes things as clear as mud.  Bottom line the science is important to know but unless you have a way to track and cover all this stuff you have to use the tools you have which for most are HR and RPE - maybe ventilation later.  In the case of RPE you want to be at an easy effort where you can hold a conversation for the majority of your work - so below LT1 and then it gets more nuanced.  How much time you spend between LT1 and LT2 depends on you in many respects.  As I have shared before I tended to live too much in the Zone between LT1 and LT2 and often closer to LT2 and thus do not get the maximum benefit and also do not get enough rest.  Thus for me I am going to work to stay below LT1 on easy rides, runs and rows.  Where I will play this a little different is in that Grey zone - for many that is called SweetSpot training - as I need to work more at efforts over LT2.  This does not mean I won’t do a High Zone 3 (5 Zone model) but it will count for part of my 20% but want to do more Zone 4 and 5 as that seems to be where I lack.

OK back to the training models and modes and a quick view of them:

Pyramidal Training

Pyramidal Training and Polarized are very similar in many ways and at times I am sure they can look the same.  The one difference I see - at least in how I will implement it - is with pyramidal you will likely have more Zone 2 than Zone 3 in a 3 zone model - however not the volume of Zone 2 as you find in Sweet Spot/Threshold Training.  The communality is that both have a large portion of training in Zone 1 - again in a  3 Zone plan.  For me, and I think many others, Zone 2 is what I see as the danger/grey zone.  While if on the low end you may be good but the issue is, if you are like me, you will migrate to the top end of Zone 2 and it is here where for some you may get some great gains early but as you are not pushing the limits as needed you may not progress as you could.  Also, for me Zone 2 gets me often to think I am not pushing “too” hard so am good to live there - but it is not so and loose the Low end training.  I think in truth, as will look at next I likely have been doing SweetSpot/Threshold Training for themes part.

Sweet Spot/Threshold Training

In this model, or in some instances simply used as workouts themselves, you do get some easy rides and some harder VO2 max efforts but the majority of time is in Zone 2 of a 3 Zone model.  This model is popular for those who seek to minimize time spent training and I will admit it will probably give great results early on.  Where I think it finally does not deliver is you will eventually plateau as you will not have the Low end base training you really need and often miss the higher end work.  Sure if you are short on time this gets some results but to be honest to progress as far as you can go you will need some volume - even if you periodize it.  As with Pyramidal Training SweetSpot/Threshold can fit into a Polarized plan but only as part of it and for a time not long term.

High Intensity Interval Training (HIIT)

I add this here as in truth HIIT, as with SweetSpot can be used in Polarized Training but is not the main thing.  The attraction of HIIT is that it gets a high level of work in a short amount of time - as you will find in things like CrossFit.  This is the allure of HIIT as it promises hard work, in a short amount of time, as well as results on a limited schedule.  As it relates to Running and Riding an HIIT workout will likely be closer to, or above LT2, and thus in a Polarized System will make up part of the 20% of hard efforts one will do.  I think filtering in SweetSpot and HIIT is a good idea when coupled with Low Intensity, below LT1, training.  The one area to be careful of with HIIT is that often since the hard efforts are short one may think you need less rest but at the end of he day those short hard efforts add up and rest - as with any training modality  - is required.

OFM Disruptive Periodization Training (DPT)

I am adding this as I work with OFM/Vespa and the OFM DPT works alongside becoming fat adapted and having metabolic capacity/flexibility.  The advantage of being fat adapted is that when you do not solely rely on carbs for your energy and you move the needle up on fat oxidation rates you can do more work since less oxidative damage is done when not solely during carbs for your energy source.  Thus this is part of my training as the work we do is not solely based on some workout pattern but working to improve ones metabolism to work to use all the files we were designed to use is just as important.  So with OFM DPT we build in all the standard hard work-out modalities as well as what we call “Absorption” workouts that are easy runs, rides and other activities that allow the body to progress.

The Polarized Method:

Again, this will be short here as will flesh out this model as I set out my training plan for the year.  The general idea with the Polarized model is that one spends a good deal of time - in the area of 80% - running slow and then faster work covers the other 20%.  Slow here is below LT1 so in Zone 1 of a 3 Zone model.  One thing that can be taken incorrectly from the name, and Dr. Seiler has spoken on this, is that the idea is to not be so “polarized” you do hardly anything for the easy stuff and then all out for the hard.  What is polarized is simply the idea of - When you go easy you go easy and when you go hard you go hard.  How you break up that 20% of hard efforts can contain any number of modalities and will largely depend on the individual and also race and event goals.  As I have mentioned before my training includes riding, running and now will have rowing added.  The goal in this is to make sure no mater the action I go easy when need to go easy and hard when need to workout hard.  This is also one reason I am going to look at training in a 14 day cycle so can see all the modalities and make sure I do not over do it.  

6 Zone Model

• A Comparison of Polarized, Sweet Spot and Pyramidal Training 

The next step is to lay out the actual plan with workouts and such so as to plan for the major races ahead.  For me this is a new one as I tend to be a “just do what I feel like doing” person and often get into a habit of looking at my running and riding as separate but need to see them as a whole and with adding in rowing need to do this even more so.  Part 3 will start to focus on this aspect.

Here is the first part of this series - Training Plan - Part 1

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

Training Plan - Part 1

I am going to start a series on training and what I am looking at doing this coming
year. I have not laid out my plans yet as still hoping to get some work details figured out as may have a lot of travel early in 2026 and if so puts a different bent on what I do and when.  While I do keep a bike in So Cal for when I am there I do not have my trainer and with work hours when in So Cal it is hard to ride but on the weekends.  So we shall see.

To start this let me give a little background on where I have been training wise as have been at this for a long time - 52+ years running and 44+ riding.  I will say just because someone has been at something a long time does not make one an expert - or for that matter just because someone has been at it for less time than yourself does not make them know less.  Maybe more important is experience and by that I mean being in the trenches and not just having been coached but also: Training, Coaching, Studying and - yes - failing.  If we are honest we often learn the most in failing.  Also, what needs to be added into this is ones understanding about aging and how that affects how one must train.  Bottom line it there is a lot to go into good coaching and setting out training plans.

So some background on me, have shared this some before and here is post I did some years ago in 2018 - A Little About Me ( https://bluegrass-runner.blogspot.com/2018/06/interview-tuesday-little-about-me-tony.html ) - so have for sure run and raced much more since then but some basic background.  At the end of day I for sure have been at this - running and riding - for a long time but still learn more all the time and look forward to learning more.  As I get older I find the learning is even more important as when younger you have lots of room to cover up errors but not so much when you are 66, as I am.

With regard to training when I started running in 1973 it was all about miles, the long run, hills and intervals.  Pretty much the basic  training plan that many have today.  What was not talked about much was rest as from when I started in high school as a freshman through college I am pretty sure I ran hard most the time - but again for a while youth covered for me.  Only real issue in High School was getting sick, from over training and some lung issues, and shin splints for 3 years but that came mostly from being about 5’-2” when started high school to 6’-3” when done and in that time running more and more.  

In college the injuries started even more as I made the error of going to a D1 school - University of Arizona - and being way over my head.  Contemplated going to Pima College or Central Az College where George  Young, 3rd in the 1968 Olympic Steeplechase coached but let the fact I could go to a D1 school cloud my judgement.  I may have had a road PR for 5K of 15:00 or so and maybe once got under 31:00 in the 10K but most all the guys I ran with in college were much, much, much faster.  So every workout was a race and you can only get by on that for so long.  The training regime was much the same as in High School but with way more miles - upwards of a 100 a week.  Ended up with a stress fracture at some point and knee issues which in the end drove me to riding.  So you could say up to this time my training modality was Run long and Run hard and do whatever interval I was given and not ask questions - hey I was a walk on so you just don’t ask.

When I moved to cycling I rarely ever did a formal training plan other than long rides and short rides and get in some climbing.  My best event was the TT as fit my size and mentality to just ride hard for as long as I could.  In about 85’ I got second in the Az State 25 Mile TT and about 6th in the road race.  The road race was at Mormon Lake in AZ up near Flagstaff and a good group of us went from the gun and while my memory may not get this all right I do know we did about 110 miles at altitude in under 4 hours and was a hammer fest.  Unfortunately in our breakaway there was the best rider in the state, Dvid Milne, and a few of his teammates so while I tried to get away before the sprint it did not happen and got about 6th.

1985 Marana Road Race

In all this I still never did any intentional intervals but rode a variety of rides that covered long easy rides, long hard rides, lots of climbing rides, hard rides with constant efforts and rides with lots of sprints.  Funny part when I look back is those rides - were more than one a week - are pretty much what the well known Shoot Out in Tucson is today - not sure when it went from a ride where we just hammered each other from the teams in town to what it is today but the gist is the ride basically covered a lot of areas so never needed to do specific workouts.

All that to say that after running in college I very rarely ever ran or rode workouts with specific distances repeated and instead just trained.  Sometimes easy but most of the time riding and running in what today would be known as Mid to High Zone 2 with maybe some workouts gaining into Zone 3 and 4 - but only due to how everyone else was riding and not intentionally.  Not sure if I ever did much of what one might call easy rides and the idea of stopping for a coffee on a ride made no sense to me - just needed to gitter done:)  What this all did was keep me pretty strong and pretty much in shape but likely never where I could have been and for sure did not peak as I might have been able to do so had a great riding or running race just as they came not as planned.

So now I come to where I am now and at 66 dealing with more and more niggles and often just not racing as I would like even though often have a great training ride.  The aging part is the hard one as my mind wants to think I can do what I did when I was 20 but my body says - You Wish!  I also know that I need to be more specific/intentional in my training and that is a hard one for me.  I am one that just likes to train but likely that is what leads to getting sick and having lots of niggles - again youth covers up a lot of indiscretions in training.  With needing to add in some other aspects to work on muscle groups that do not get a lot of work running and riding I need to be even more careful how I do things, when I do them and at what intensity.  To do this I need a plan but I while I could just get a coach - may still - I want to be able to know why I do what I need to do and be able to pass this on to others.

Over the past weeks I have listened to a number of podcasts and what I find there is nothing really new but just some nuances that come into play and some tech that can be used to verify things.  I freely admit that to me tech is interesting but also see it as a trap.  What I like to use the tech for is to co-oberate what I feel or sense but also to maybe be able to figure out what I need to do to get faster and stay healthy - let me reverse that  - STAY HEALTHY & GET FASTER.  The order to me is important as I think if one does it the other way around staying healthy may not take place.

In listening to some podcasts I came across Dr; Stephen Seiler who while from Texas has lived in Norway for quite a while and has done lots of study of the Norwegians.  You may have heard of the “Norwegian Method” as people have noticed how they have been excelling in Triathlons particularly but also running and even riding so people want to know why.  Will cover that in another post but let me say it is not one thing and truthfully it is not magic - yea they may use some tech to drive what they do but that is not really the secret.

Back to Dr. Seiler - his main area of study was how well trained athletes trained and what can all of us learn and the main take away was we need to go slower more often and for a greater portion of our training.  What was seen was roughly an 80/20 split with 80% being slow - will talk about zones and such later as those need context - and then 20% fast.  This model is coined Polarized Training - when you go easy you go easy, not sorta easy - when you go fast you go fast, not sorta fast.  The other popular training paradigms are the Periodization  Pyramid where you have your easy base then a good deal of hardish work topped by a little hard speed work.  These are close and I think there is cross over - again more on specifics later.  There is also aspects of training called “Sweet  Spot” (  https://www.trainerroad.com/blog/sweet-spot-training-everything-you-need-to-know  ) which is more of a workout but done more often in the grey area between tempo and threshold and popular for those with limited time.  The other training option that is out there that is often touted for the time crunched athlete is doing more High Intensity Interval Training (HIITT) where you do much more higher intensity stuff then some easier but it is generally equally spread and again popular for the time crunched athlete.  I will look at all of these as I go though my look at training for the year.  As a note I do think one can successfully intermix many of these principles but key in all this is rest and easy work - an issue I will discuss as I go through all this.

Po - Polarized, Py - Pyramid, Sw-Sweet SPot

What I have learned so far is that maybe others will gain from Periodization or 50/50 (HIIT) training or even a good amount of Sweet Spot but I need the structure that I think Polarization can bring with a focus on rest.  I say this as I listen to others talk about this and what is found is that most people migrate to the middle to high Zone 2 and camp there with maybe a spurt here and there faster and maybe a slower workout but largely in the middle.  The data seems to show that while one can get better in this Zone 2 area and many are pushing it as the key to progress, for me it is the Danger Zone as I, and I am guessing many others, migrate to the top of Zone 2 where you don’t get the full benefit of Zone 3-4 but also don’t get the rest of Zone 1 and low Zone 2.  Thus my goal in the coming year is to work to be very aware of Zone 2 - may have a workout or ride venture there but it needs to be a visit not an expended vacation.  I need to work to ride slow when resting - Zone 1 are not junk miles - and ride hard when I need to ride hard in Zone 3-5.

That has been a quick look at where I will be going in future posts on this.  There is so much to cover but the basic premise is we need to workout easy more often than when we train hard.  Add to that when we train hard it needs to be hard and not just hardish.  Let me add one quick note - again will touch on this more later - one of the complaints with Polarization is that it is hard to do on a time crunched week (7 days) but I am not so sure as while you are better off with more time - slow - it is till a good idea to work to watch your percentage of effort that is hard. Let me add to this that with training, if you are like me, you think in 7 day cycles but where is it written that training plans are limited to 7 days - how about 14.  I am going to do this as with riding and running I tend to try and cram both into a week and in the end likely do not get the maximum benefit from either.  But if I go to 14 days and look at it that way I can better split things up - let alone allow for more rest from hard days.   For the time crunched athlete that maybe has 5 hours a week to train if you look at it as 14 days you then have 10 hours to work with.  Please keep in mind when looking at your time to workout that you need to realize that other activities in life count toward your fitness.  Working in the yard, playing with your kids,  or in my case grand kids as have 15 of them 6 and under - now they are a workout, and other activities count.  It is all time spent moving so count it as part of your active rest as well as your work if you venture to harder efforts - like maybe cutting wood.  When we neglect things other than what we seem to count as “actual” training we also set ourselves up for burnout and injury.

More to come.

Here are some videos on trianing

• 80/20 Training to Ride Faster 
• From Load to Strain
• Polarized training explained and set in context with pyramidal sessions 
• Podcast queued to talk about 14 day cycle 

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

CrossFit Journey - #2

I can’t seem to get out of my own way:)  Let me make it clear "I" can't get out of my
own way:)

After my initial three CrossFit classes and realizing I had to be careful to not over do it I got hurt in a fall - had nothing to do with Running, Riding  or CrossFit - when I was spraying a wasp nest and then ran to avoid a few angry wasps and my shoes caught something on the porch.  I hit pretty hard as got some cuts and bruises , my left hip was bruised for over 2 weeks.  That said I then had the Bourbon Chase Relay that weekend and as it is a team event I had to do what I could.

Those of you you who have done a Ragnar Relay like this (12 people 2 vans of 6 that change out for a 200+ mile journey) know it has it’s own trials that are not just teh miles.  Not just that it is a long event - we took about 29 hours so not much sleep - but you get done running your leg and then you jump in the van which is not the best after running hard and then sit till your vans 6 legs are done and then get some rest while the other van and runners do its legs.  Everyone runs 3 legs, mine totaled about 21 miles.  

With my fall that week I was pretty sore but got by and thought I had escaped any issues during the Bourbon Chase other than some sore muscles from the miles as Sunday morning was sore but felt OK, well till 3pm.  That was when I got up and my back seized which it is known to do off and on so I was back to my back issues.  Due to this I missed a couple CrossFit classes as goal was to take it easy.  After about 2 weeks the back was feeling pretty good so went back to the CrossFit class I do on Wednesdays.

The first class back had as the main focus rowing and we did a 2000m row for time.  I have never rowed before and had watched some video to get ideas on form so that really helped.  Also, helped that this ride was longer one - well sorta and more on why in a moment.  I misjudged the last meters and got a time of 8:04 which for 66 yers old is OK and being my first time was happy with that.  Well, as happy as I could be just missing going under 8:00:)  Really liked the rowing and gotta feeling at some point I will get a rower as is a good workout.

Now the warning about Rowing.  The next week - yesterday - coincidentally it was a rowing class again but this time it was 10 X 250m intervals with 1:00 rest.  While I should have known better I based what I was going to do on my last row which averaged 2:01 per 500m so aimed for 55 seconds or so figuring it was shorter.  So on the first interval as is my bent I went too fast at just under 53 seconds and then settled at 55 seconds or so.  Well till #7 where right near the end my lower back said NO STOP THAT.  I then slowed for the last three but the soreness was already there and the damage was done.  The good part is that while sore it is not like it was before where I could barely walk this time it is just sore so that is good - I guess.

So here is the lesson - and I am here to help you not make the mistakes I make - Intervals rowing are not the same as a longer event, especially for me being new at this.  With the longer 2000m row I could get the row started then settle in to a comfortable but hard pace and just stay constant - thus only have one starting effort.  Also, in this I find I can better concentrate on the key elements of form and thus reduce the chance for injury.  That is where I messed up on the intervals as from my first rowing experience I figured I was doing good so when did the intervals did not account for the constant effort to get started which is much more of a strain than when I did the one time start for 2000m and thus really uses even more upper body.  Then there is the whole idea of speed/stroke count and as this was shorter my brain did not have an issue of speeding up but my body was going to rebel.  A couple others around me for sure seemed to be rowing slower - stroke wise - but were done before me so my mind just tries to say "Go Faster."  I wish I had watched this video before this workout as it speaks to the whole question of How Fast to Row.  So what happened to me was I got to #7 and in trying to keep up the pace I was hunching more and letting my form go out the window and my back said “Stop That.”  I also realize that as my upper body is not as strong on these faster intervals the arms are even more part of it to get started well so I compensate and try and go faster and thus, again, do not use my body as I should.

Does this mean I give up - no - but does mean a couple days off as this is the third time I have put my back out in 3 months.  CrossFit was one of the ways I was going to deal with getting stronger and it will do the job but I need to do so smarter.  Also, I still feel for me rowing may be the best cross training I can do for what I do - but need to do it in a way that I work up to being fast as better to start by being efficient.  I am bummed I had another back issue but the good side is unlike the last two times where I could hardly stand or walk this time it is just sore and warms up faster so just need a few days rest.

Here are some sites I have gotten some good rowing info from, I am sure there are others but learnt a lot from these:

• Dark Horse Rowing 
• Training Tall  - Some of his videos are older but they are still good

Till next time - hoping to be able to have a post that does not deal with injury but success.  I share this as often with CrossFit, and I would guess Hyrox, injuries happen but my guess it is from the same issues I have.  Not ready for what I try and do and then doing it too hard.  

The best advice I can give is:

• Learn form and technique
• Go slow
• Curb your competitiveness till you get to where that is the next progression.
• If older, as I am at 66, realize you are - this is not to say don't do hard things just realize you can't do hard thing the same way you did when younger - just puhisng your way through.

Where I go for CrossFit - CrossFit Green River in C’ville KY

As an aside the picture is of the model of Rower used at the CrossFit Green River - the Concept 2 RowERG but I hear the Rogue rowing machine, Echo Rower,  is good as well and about the same price - actually a little less and free shipping.  When I do decide to get one it will be one of these two.  One thing with Concept 2 is from what I heard they have great customer service and sell all teh spare parts.   That said I hear Rougue has good customer service as well.

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

Is High Carb Your Only Option

I was recently reading this post on the difference in fueling for Gravel Vs Road.  First off, I realize
it is a post on The Feed so in large is an ad for things they sell and in truth expect this as they are a business after all.  But in reading the post I did have some thoughts as often happens when reading posts on fueling.

First, is there a difference in fueling between Gravel and Road - well when you get into the article it is actually Multi-Day Races?  The post mostly talks about forms of fuel more than fueling in general as at the end of the day fueling is about supplying enough fuel for a given effort and duration and that does not change.  When you take a particular fuel may change due to terrain or effort but still is about energy expenditure.

I did find it interesting that the one issue I find - regardless of ones view on what to fuel with - is that one of the differences is how the terrain can affect how you fuel.  The article did talk about the need to carry your own fuel quite often.  But, the issue is getting it in when the terrain may make that difficult.  One reason things like bars are less ideal for gravel is it is just hard to open and consume them when the terrain makes it hard to eventuate your hands of the bars.  So, often you need to eat when you can as opposed to when your timing says you need to eat.

Then comes the part where I get frustrated - and I know this comes from my overall view of this ultra high carb approach that is everywhere, and here - as there is no talk about alternate fuels but simply assumes, at least for the author, 100-120g of carbs but one has to ask is this the level for everyone.  Sadly no mention of that,  so if one was reading this and is sold on Carbs are King, since that is pretty much all one hears, they may take away they also need the same qty.  I am not saying the author is saying this but the way the article is written there is no caveat to lead one to ask - What is MY Need?  The problem is even if one asks that and searches online the varius websites that will give a number also only look at carbs as ones fuel and often the only questions asked is what time one wants to run or ride and then they just base fuel intake based on time.  However fuel intake needs to take into account effort over time and if we are honest with ourselves for the vast majority of people that effort is not even close to that which the pros put out.

Based on all of this and how our bodies are designed to work if one basically relies solely, or largely, on carbs for fuel, or for that matter any one fuel, you are not using all the fuel sources you were designed to use and thus not metabolically flexible.  The people who push the carb-centric view tend to ignore endogenous fat as a fuel by simply saying it is for easy efforts and then often using the old, and proven out dated, number of 0.5g/min at 50-70% of max heart-rate.  What has been seen is athletes training to be fat adapted can exceed 2.0 g/min.  What this higher number means is one can burn fat at higher levels than expected and thus reserving your carb stores for when they are truly required - instead of burning carbs, which the storage of is limited up front when the effort is lower.  This is truly being metabolically flexible but to accomplish this one needs to get ones body metabolically healthy.

I and those of us that practice/utilize Optimized Fat Metabolism (OFM) are not against carbs and use them when required for a workout or race but due to being able to use multiple fuel source the carb needs are less.  As mentioned before there is an effort at which carbs are the preferred fuel for the body and this stands for those of us that are fat adapted.  All too often when one seeks out fat adaption the first thing that comes to mind is KETO.  Well we do use KETO as a tool rather than a day in and day out eating plan.  The goal in all of this is to regain our metabolic health to be able to use all the duel sources we have been designed to use.

Let me add here that along with the benefit of not necessarily using so many carbs by saving them when the effort allows.  Again, when racing you may indeed need quote a few carbs but likley not the extraordinary amounts being proposed out there today.  But, also when the conditions, such as heat, lead to not being able to consume as many calories your body still has a source of fuel it can turn to - endogenous fat.  A key component of being fat adapted, and this carries over to even those with a carb focus, is taking in enough hydration which is more than just water but includes electrolytes.  Many times when people think they are not fueled as they should be the truth is they are usually under hydrated.  

So what does this all mean - well if you want to have more than one source of energy that you body can utilize efficiently OFM is for you.  Not only that but in working to be fat adapted the first step is to deal with your metabolic health/capacity which gives you true metabolic flexibility and from this better health which really should be all our goal.

You Have Other Options

If you want more info on OFM you can check out the OFM/Vespa Website.

One of the tools we use is Vespa which is a peptide that works as a catalyst to help burn fat.  You can find more info at the VespaPower website.  See below for a link and code for a discount on Vespa.

  Click on images for more information and if you want more info on OFM check out this post: 

• What is OFM (Optimized Fat Metabolism)

To order Vespa you can go here and use coupon code - tkonvalin15 -   for 15% off.

CrossFit Journey - #1

First, let me say there are way more people that can speak to the specifics and benefits  - and
dangers - of CrossFit than me.  My intention is to speak to why I am adding it to my training program and how I will try and work to fit it in.  I will also share some things I have learned, even if in only my first three sessions, and things I think others will benefit from.

Why with finding it so hard to get in enough training for riding and running would I add more to my plan?  I had to ask myself that question and this with my running and riding being less this past year and still tired would I add more.  To be up front my back going out the day before the run portion of the Gravel Worlds 1/2 Double set me down this road.  By the way I was able to do the 1/2 Double (2nd in 50+ for 25K and 7th Men’s Overall, no age group but would have own a 50+ if there was one, for the Double.  Not even sure how I did it but by the grace of God I was able to do so.  But still needed to address the back issue with is not new.

What this issue with my back did was push me to to deal with the imbalances running and riding tend to create.  For me, in looking at a number of options CrossFit seemed the best option - but tailored to me and more on that in a bit.  It also helped that near where I live we have a great CrossFit location (CrossFit Green River - FB Page ) that I knew a couple people at.  Being local and in talking to my friend Scott Hess (Owner of The Spoke Easy Bike Shop in C’ville - FB Page ) this seemed a good place to start.

I had also thought about just joining to a gym and that could work and I could even do this at home and be less expensive, to some extent but would need some equipment, and as I live 25 miles or so from town for sure more convenient.  The issue with this is for me I need some accountability to get it done when it comes to lifting and other strength work as easy for me to just go for a run or ride.  Also, the issue with anything that includes some sort of lifting is technique driven if done correctly and while this can also be a problem with CrossFit it for sure is a greater issue if done at home with me and YouTube.  I knew that one of the plusses with a local CrossFit gym was there would be someone there to help with the technique which is key as in any lifting most injuries not only come from too much too soon but also doing “it” incorrectly.

In my first three visits it became clear that while I may be more fit endurance wise than many when it comes to moves and activities outside my wheelhouse I am far from where I need to be.  One thing as we age, I am 66, that becomes more important is working to maintain muscle mass and with as much riding and running as I do I may maintain the specific muscles to those activities but I am far too weak in all the other muscle groups and that is not good for aging well.  Man was I sore about 30 hours later after doing a lot of sit-ups on my first session - my bad for trying to do too many - and the second class ( only doing one a week for now) I aggravated my elbow with a particular lift that I had difficulty doing and trying to do more than I should.  This was all on me as feel the issue but kept pushing on. Actually this revealed an issue I already had as I know when I get done with a long gravel ride, especially races, my right elbow hurts as just puts a lot stress on it.  So there is another plus that long term will be dealt with.

I did find that once I started the CrossFit and looked up a few moves on YouTube, so as to get some further insight, I started getting lots of videos that spoke of the “Fall of CrossFit” with injuries being one of the main culprits.  Honestly I can see this as a possible issue as there are indeed a lot of technical aspects to the routines and if done tired, which does happen, that can exacerbate issues.  To me the issue more comes from a couple possible areas - first being the instructors lack of making sure things are done correctly - so far I can say that Tim Shepherd who is the instructor for my classes has been great.  He has worked with me on the moves and some weaknesses he sees and has mentioned about scaling the workouts.

This leads to the other issue I see that is largely on the one doing the activity, even though the location one attends may have some bearing on this as well.  With CrossFit many of the workouts are set up and timed so you can work to see if you do better so you need to know yourself and cut the weight if needed and go slower if that is best.  For sure early on I say use less weight - put the ego to the side when the person next you is lifting more and you think you should be there, as well, or even ahead of them - and go slower and focus on form and doing the moves correctly rather than speedily.  The issue with getting close to failure when you try and go fast is that, and this is especially true if you are new to this, your form will start to degrade and while you may push that weight or jump up that box as the workout calls for you will likely not being doing is you should and injuries can follow.

Yea, the class leader can catch this - Tim has told me a few times to use lower weight as I was not doing the move correctly - but we all need to take responsibility for knowing our bodies and what is right for us.  If the move seems hard use less weight, do it slower and ask questions - that is what the instructor is there for.  If they don’t have time to help it might be good to look for someplace else.  This is not even bashing the location as I am sure there are places more set up for experienced CrossFitters so little real guidance is needed but for many who need guidance so as to be successful you need to attend a different place.  By the way you do need to know how to define success for you as for me it is simply to get stronger and balance out my imbalances so I can run and ride better.  

Another thought, and this is how I will use this, make sure you are careful how this all fits your regular schedule.  If you do CrossFit often you will find the the workouts while relatively short are often hard - reason it is called High Intensity Interval Training (HIIT) - so you have to weigh that with your other work.  From my end I am going to work to not do so much HIIT, will do it some weeks and adjust my other workouts for it, but just seek to get stronger as I will get a good deal of my cardio from riding and running as that is where I need it.  I know some have worked to use the HIIT to get there cardio and that works for them but for me as I race - both running and riding - I like the cardio aspect to be more specific to those events.

Again, find the right gym - in my area that is CrossFit Green River - that works for you and if you are not experienced at this then make sure it is one that will help you do it right.  Also, know your body and while you may be completive as I am keep in mind unless you are looking to win some CrossFit competition the only one you need to compete against is yourself.  Hey, I would say even if CrossFit is going to be your sport it is still better and safer to focus on yourself and not compete against the guy or gal next to you.  Another thing to do is work to be part of the community you are in where you are at as to me that is another of the great benefits of doing this at a place rather on my own in some gym or at home.

Is CrossFit for you - I think it can be but you need to know why you want to do it, how it fits your needs and then how you will work it in.   More to follow as I work through this as next for me is to figure out a schedule.  Funny as I looked this up and found a few people that work this out with running and CrossFit but when you also add in riding it gets a little more difficult.  Probably closer to Triathlon training so may look at how to adapt training from that end other than mine.  More to come.