Ace's Training Thread.....(not for snowflakes)

My nutrition has been very odd lately though. I don’t have any sort of calorie tracker and I really had that Fitbit down to a science. I felt very prepared every day for:

a) How much food I needed to buy / prepare / order in a restaurant b) How much food to eat to be the same weight the next day (just as a general idea, ie also if a rest day is a 2500 cal rest day or 3500 cal rest day). Currently, I can’t completely do that as I go through workouts and in general could be 1000 calories off as to what I burned. I just really don’t know. Today, I thought I was really light in the gym. I skateboarded there and then skateboarded to whole foods after that in the evening and ate a container of food / protein as well as two lara bars and thought I would be almost done for eating for the day, but then coming back to my house I had this serious hunger pang, which makes me think I burned much more calories than I thought during this workout, so I go to get a steak (again, 2 days later), 8oz, with a salad, black beans, and she crab soup. I think this is really enough for the night, but then get back to my apartment and proceed to inhale at least another 1500 cal. No idea what is going on. I did notice when I had the tracker that my heart rate gets pretty high on these shortboard skate sessions - basically like cutting back and forth on a wave (Penny board).

Image result for penny skateboard gold black

But, every day without a tracker, I feel like I’m going to wake up at 185lbs or something and its like 175 or some stupid crazy shit like that. Then again, I longboarded to the gym and Whole Foods and then did a shortboard session after that (after cardio and kickboxing(heavy bag) + some weights + speed rope + ground & pound). I was primarily looking at calories burned in workouts and not the time, so now I basically look at nothing in the gym and I’m just like F-it. Then after breaking an array of electronics this past week, I break the bag, and I’m like F-it so just launched into ground and pound. Keep in mind this is my yuppieville gym where people are kind of stuck up and proper and I’m just wailing on the ground in my 4oz gloves doing ground and pound and elbows until I’m spraying sweat everywhere. But really, YOLO> Image result for speed rope gif

I might try out this machine this week as well. Someone recommended it to me today for mile training (this soccer player I was talking to at the gym). Anyone try the versa climber? How many minutes do you go for? Image result for stair climber machine

Lebron on the climber:

[video:https://www.youtube.com/watch?v=rgMGeAciZcI]

shit, I guess I’m becoming the athletic CW poster … WC is pretty dead / dying though too…my volume on WSO is way higher oh well Well, today was looking forward to the versa climber, but it didn’t work out. The way it pivots on the middle of the foot was bad for my knee. Its not like my knee hurts badly or anything and I can walk normally, but I can feel when it is compromised. I really needed to get a heavy cardio workout in, and there was no heavy bag at that gym that I could use anymore. So did the normal speedrope + core + arm circles, sun gods and did a few sets of 60lb single arm arnold press as well as 5lb shadowboxing (standing and on my back on an inflated ball) and 45lb curls to arnold press (maybe 2hrs of that). I started to sweat a little so decided to head over to the stair stepper. Did 216 floors in 45min. 80% was as a turtle (blocking face, so all balance muscles on the legs). I only touched the bars when I did some running up the stairs (used one arm then, lightly touching). I was dripping dripping wet, machine was soaked, I was spraying sweat everywhere but didnt GAF. Shoes started to get wet at 30min, which sucks, but kept going. Definitely hard stares by everyone that walked by - I also skateboarded there on my longboard, in Hayabusa thai shorts (long ones), then skated over to Whole Foods again (in wet socks). I might try the sled too this week (where you push on the turf with weights). I could run just on my toes and it might really strengthen my legs/quads for the race. I was supposed to get my bike back tonight and got all my bike gear ready, but then the guy said he was still working on it and had to replace the rim. I finallyyyyyy get it back tomorrow. I actually was hoping they could just true the rim as now I’m going to have 2 different rims and my old ones look badass. I had blade spokes and these are regular spokes. fuck. ok.

Ace… “It’s lonely at the top”

I think most who read your posts have a mixture of admiration and/ or jealously…or they just think you’re nuts (lol). There is no question that your dedication and passion are elite in nature. Everyone is different in how they answer the question of happiness when it comes to how they use their time and energy every day. There is arguments to be made for an intense hard core passion like you have or a more diversified efforts in a few different spheres. Different people, different lives well lived. People likely have a hard time relating to your experience, Ace… but that does not reflect poorly on you or them.

I’m in the nuts category. But with lots positive revisions lately! Maintain neutral weight with upward bias

you doin this for mma right?

i think he’s craaazzy

Yeah a lot of the time my focus is towards training harder than the other guy I will be against. My Muay Thai team says I’m on steroids/cocaine, but I just train really hard. It’s an ongoing joke there.

I have to do Muay Thai first though. And also at 35 I must be highly prepared to avoid injury and would rather just crush the other person. Also, I’m extremely vain and some of the effort is to protect my face/nose from getting brutalized (I don’t want a rhinoplasty).

But, currently mixing in MMA style workouts with my leg workouts for dynamic rest and my main priority now to do as well as I can on the 5th ave mile. I really think I can get a PR this race, but don’t want to injure myself; pushing myself to the limit is the best way I know to prepare.

Im about to jump out of my shorts to get my bike back though; I had a good rhythm going in my cycling workouts and felt like I was making progress. These circuit training workouts are only temporary until I can cycle a bunch of miles again and am about to switch into high gear on the road starting later today hopefully when the bike tech finishes making the repairs from that crash on Friday.

lol i had figured. i got a cousin whos doing the same thing. i get that its cool and nice to have people cheer for you as you beat down another dude. but what else what motivates you to do muay thai? is it just the competitive nature?

Yeah, for the challenge. To become a better martial artist and be battle tested. Its less about beating people down, but moreso exhibiting and proving that you are the better martial artist. If the other person gets hit in the face, it is because they failed to block it. Same with me.

I just wrote up the longest response to this. Didn’t go through. Damn. But, this article has a lot of the points I described and sums it up well. https://evolve-mma.com/blog/happens-martial-arts-everyday/

This Is What Happens When You Do Martial Arts Every Day

This Is What Happens When You Do Martial Arts Every Day

Your friend: “What are you doing today?“

You: “Training, why?”

Your friend: “Again??!”

If you’ve had this conversation one too many times, you’ll know that you’re a true martial artist. You’ve found new meaning to your life, a reason to get up in the morning and the best way to spend those evenings after work.

Some people may even find themselves foregoing their desk jobs for a career in martial arts. Whichever way martial arts influences you, we’re sure that you can relate to a few of these changes or more.

Today, Evolve Daily shares 6 Things That Happen When You Do Martial Arts Every Day:

1) You become more focused.

angela lee

ONE Superstar Angela Lee defeats Mona Samir by Submission (Rear-Naked Choke) in ONE: Odyssey of Champions.

The more you train martial arts, the better you become at focusing on your goals. You know that hard work and discipline will help you achieve your goals faster and that getting sidetracked could lead to your demise.

Because you’re so used to goal setting and staying focused at training, doing the same at work or school becomes easier. You know what it takes to accomplish a task, and you’ll stop at nothing till you’ve completed it.

2) You become more humble.

The wai kru is a Muay Thai ritual in which students show respect and gratitude to their teachers, parents, and ancestors.

When you train martial arts, you’ll come across training partners of many different levels and backgrounds. Some may be athletically gifted, some may be more technical – there will always be someone to challenge you.

Because you’ve trained so much, you get used to it, you become more accepting of yourself as a martial artist. You’re OK with making mistakes and losing to a sparring partner every once in awhile because that’s just the way it is. What’s important is that you learn from these mistakes and turn them into strengths later on.

3) You become more zen.

ONE Superstar Christian Lee is the youngest member of the Evolve Fight Team.

Many people believe that training martial arts makes a person more violent. Because they’re exposed to so many techniques, people think that it’s only natural that they would use it on others.

A true martial artist is the complete opposite of violent. In fact, he will probably walk away from getting into fights if he can. He knows that using martial arts against other people is the last option, even if he is being attacked.

4) You become more fit.

KyraGracie

BJJ World Champion Kyra Gracie.

Training martial arts day in and day out will not only benefit you mentally, spiritually and emotionally, but also physically. You become so focused on learning and improving the techniques you’ve been taught in class that you don’t notice all the weight you’ve been losing and that muscle you’ve been gaining!

Having a toned, fit body is just one of the many benefits of martial arts. You don’t even have to work for it – it’s something that just happens naturally.

5) You become friends with amazing people.

evolve mma children's program

BJJ Champion Guli Kozama teaches a Little Samurai how to pass the guard.

When you train martial arts, you’ll meet people on the same journey as you. They put in as much effort as you do, talk about martial arts the same way you do and even crave for the same cheat meals as you!

There’s nothing like sparking a friendship with like-minded individuals. It makes it that much easier to stay on track with your goals and motivates you to work even harder than before.

6) You become more confident.

Sparring is a great way to take your skills to the next level.

The confidence you get from training martial arts is undeniable. Not only do you feel secure about the way you feel and look, but also about being prepared for any compromising situation that might come your way.

The determination and focus you inherit from the mental aspect of training martial arts also has a huge effect on your confidence level. How many people do you know is able to submit someone twice their weight? How many people do you know have their black belts in Brazilian Jiu-Jitsu or Level 4 in Muay Thai?

7) You become unbreakable.

shinya elbow

ONE Superstar Shinya Aoki from the Evolve Fight Team is a multiple-time World Champion.

One of the greatest gifts that all martial artists inherit from daily training is the strengthening of the mind, body, and soul. Countless hours of training will forge a warrior spirit within you that is unbreakable. In life, we will encounter adversities, failures, setbacks, obstacles, and so much more. We must also battle our fears, doubts, and insecurities. Martial arts can help us conquer those fears, doubts, and insecurities. Above all, martial arts will teach us to be unbreakable and never to give up on our dreams.

I did 54.3 miles today. Mostly city riding. I got my bike back today and it was riding really well. The back rim looks good. Better than I thought. The spokes are black (thank God); my whole setup is black. I wear mostly … black. So its good to match. The bike tech adjusted my Shimano Flight deck bars and stuff. Also, the brakes were soooo tight when I started riding. I do a lot of stopping, so I like them loose. I thought initially if the bike tech likes to ride like this, maybe it is proper and I should go with it. The breaks were setup more for country riding or something. I lasted 30 min then stopped to adjust them. They were so tight, I had to get out my allen wrench and move the wire. He changed the angles of my bars, and it honestly felt bad the first hour or so. My hands were hurting, my calluses were in the wrong places, and the angles were really causing my arms/wrist to fatigue. I had to stop and take a break 17mi into the ride, which is early for me, as it was just too much. I tried to adjust them and have no idea how he moved them (maybe with a hammer? I don’t know), but I had it in the prior positioning for probably a decade and was quite used to it. He set it up to how it comes out in the factory and I changed it years ago. I can’t remember the angles I had before (or how to get the bars back), which sucks and basically means I have some more growing pains before heavy riding again. I wanted to do 60 - 80 miles today as I felt very fresh, but only managed 54mi. I was feeling tired (my quads weren’t tired at all though) I hardly ate anything today either and seemed to weigh in light tonight. Not sure what my weight is going to be tomorrow, but probably pretty light. My water intake and food intake seem to be coming down a little bit, which is good, but its hard for me to plan as I went into a cafe and got a pound of chicken salad and some kale salads and the chicken salad was way too much today. I only ate 1/3 of it and my body didn’t want protein really at that point, I just wanted more and more kale. I had three kale salads at that cafe (they make really good kale salad).

Also, I switched to Propel from Gatorade on the last 10-15 miles and my body didn’t like that at all. I really felt like I was crashing. I rode my bike to this island and there’s a gas station near the beach there where you don’t have to wear clothes (well a shirt) and I got a Fruit punch Gatorade and felt like a different person. Previously I felt like riding slow back home with no effort, but felt a bit more energized with the Gatorade and was able to get a few more intervals in. I also found a road on this island that is really smooth that I’ve been seeing on people’s Stravas and will have to make it on my regular route. I’m not sure about this Sunday ride/race anymore as its only 60mi and 6hr round trip. The one the following Sunday is a 103mi ride/race that is closer to me (1.5-2hrs each way). I thought 60mi would be a lot and it would be a challenging course, but now I don’t feel 60mi is that tough. Not sure if it is worth driving that far for 60mi, when I could probably pump out 80mi locally, but the 103mi ride seems nice. I’m going to try and get my mileage up a little bit and would like to do another heavy ride tomorrow. It would be nice to hit 350mi in 7 days. That’s what I’m thinking, but last time I thought I was going to go heavy mi, some bro stepped in front of me and set me back. Maybe I needed a break though. My neck feels completely recovered and was hurting that day from so many miles. I’m making a point of doing more neck drills when I’m riding and giving it rest as I don’t need any more delays from here until 9/9. Overall, had a lot of fun today. College is back in session - so chicks were everywhere. Which is nice, but also I have to watch out for them as there are more college students going back and forth and jaywalking and stuff.

I focused on elevation / repeats this afternoon/evening. I did repeats for 100min or so. 2hr ride, 27.4mi, 2952ft elevation gain (bridge repeats).

I got 7th all time on a Strava for a set of 8 repeats that I did. I wasn’t going full speed down because of people and think I could get KOM on this before 9/9. That’s my goal. I think my incline work today was faster than the KOM. I was hauling ass uphill. Like stupid fast. I don’t know how but my legs were just on today and was really lighting up the road.

I’m stuck at Whole Foods now though. I can’t move. My legs feel very tired and I feel super tired. I wanted to do a second session right after eating, but really feel like passing out for the night - haha. I don’t know if it would be more beneficial to push through the fatigue or give it a rest today. Sometimes I wish I had a coach/advisor for my training plan/rest times as I struggle with rest more than anything else. It is my biggest strength and weakness.

I see the allure of cyclists moving to CO. That elevation workout was like no other. I’m pretty sure I hit max heart rate and felt like collapsing after some repeats - I could barely pedal. Then time for recovery and back at it. Was pretty fun.

KOM on there is riding a Madone 7.9. I would loveee to beat this guy with my Madone 5.0.

His title of his workout that day is “when life throws shi.t at you, be a man and eat it.” haha

I got 7th with a time of 50:15, KOM is 41:59. I’m pretty sure less braking downhill would get me to 42min at least, if my incline times were the same.

But, that would mean less rest, so I’ll have to see how fast I can go down while having enough rest.

Also, I could decrease my weight significantly if I wanted to make a real effort. My 150oz of liquid is damn heavy. I could cut down on that, not bringing my lock and some other stuff.

I rode in the heat too, at night with no people and an open course would be optimal.

That dude (KOM) just started following me and gave me ‘kudos’ on my 7th place time today. I don’t know if he could see me looking at his profile or just saw my times. Still learning how to use Strava.

This dude has 10 bikes listed, one looks like a $15K Cervelo setup. He’s like a pro cyclist or something. Ahhh man this victory is going to be good. I hope he rebuttals me when I beat his time. I always love a good challenge - happy to have found this one. Quad work and leg work on this route is excellent for 5min mile training.

Did a 17.4 mile burnout / cooldown. I was pretty tired.

99.2 miles total for today and yesterday, 4675 ft. elevation gain.

Launching into high gear today. I’m going to the grocery store to stock up.

All my pantry needs to be fully stocked, fridge fully stocked, I’m probably going to spend hours shopping and loading/unloading today to setup.

Everything has to be organized. I have pretty much all my gear setup, 2 pairs of tri shoes, 2 bikes, 1 pair road bike shoes. I think I’m ready.

Im going to do as many 2/days as possible until next Thursday. I plan to ride Friday morning and then catch a plane after that.

I spent 29.7 miles with Brenda this morning for Session 1 of intense training (2,360ft elevation gain). My diet and hydration must be impeccable.

Ive has much instruction in cycling that I haven’t used that is really clicking right now. Just a bunch of things to do in speed and tempo to flush the legs out at times.

I feel very drained after workouts. This next week is going to be really rough. Since I’m just launching into 2/days again after that crash, I’m going to have to build a little these next few days, maybe some on fire days Thurs Fri, Saturday light 2/day, on fire hard hard intense 2/day next Sun/Mon, light 2/day Tues, on fire Wed Thurs, Friday easy/moderate ride.

Thats the plan. The elevation repeats are great so far.

29.7 miles with Brenda is like 50 miles on my Madone. Haha maybe 40 really though. Brenda is heavy, but fun to ride.

Diet is currently all vegan + quail eggs + chicken eggs + salmon, no grains.

I cut out cheese and dairy for the most part (sometimes it’s on my salad (cheese) or I have a cows milk latte); a little is fine, im not suppeerrr picky right now as my calorie consumption is running pretty high.

^ when I get cow’s milk though I don’t ask for steamed milk, I ask for half and half when they ask.

This Czech girl Barista at Whole Foods asked me immediately if I was on “Keto”. I said no, but that move seemed really keto to her as I asked for high fat/calories basically. But if you get a latte with half and half, you don’t really even need sweetener as it is so rich. I find them delicious post workout.

There is one final thing I need to prepare for for race day. I’m going to try to do it, but it is very difficult for me. To maximize body efficiency, recovery and performance, a perfect circadian rhythm lined up with race day times will enable my hormones to align with my training schedule and peak this week and on race day. I really make an effort to do this before races, but its something I struggle with. My sleep has exhibited very odd patterns since a training program I went through in 2001 and then in 2007 I kind of just starting going on my own hours completely, but I like to try a perfect circadian rhythm before races as it makes mapping out a final week training schedule a lot easier. Some people have this everyday and it is a huge advantage for them (the people that always wake up at 5am or something). I have to whip myself into shape typically before races in sleep, then spend the night before the race half awake, go to sleep at 1am because I couldn’t sleep and was hungry and then ate for 1hr, then I go to sleep and feel like shit before race day and put out anyway. Pretty much typical. Maybe I’ll have my shit together this race.