Some thoughts and discussions from me.
FTP Testing, Weekly Workouts, & Weekly Workout Playlist
This weekend was an unusual one. My parents are coming to Colorado today, and I’m so darn excited! The last time they visited was in June, which is just way too long.
Anyway, instead of our usual Colorado weekend antics, we spent a good part of it preparing for the week ahead. For me, this meant getting as many work to-do’s done as possible and finishing up my online boot camp ) documents (only have until Friday to sign up!
,) so I’ll have that much more time to relax with the family.
Friday began with a foggy, cold run.
The weather actually reminded me of a cool day in Illinois because it was so damp and cloudy! After my run, I had a KIND thing, got a manicure, and then Shane and I had a wild night of Thai food take out and watching a Top Chef marathon.
It was an early night because following it was an early morning. After setting my alarm for 6:00a (on a Saturday, EW,) I headed to Breakaway for an FTP (functional threshold power) test. At least I was in good company.
Yep! My buddy Lauren also now works at Breakaway, and took the test with me. An FTP test basically measures your lactate threshold, which is when a person’s exercise intensity or level of heart rate is when lactate starts accumulating in the blood. The goal of the test is, after a warm up, for you to work as hard as you can for a 20 minute period of time.
For this FTP test, we were on the bike for about 75 minutes, broken down like this:
-10-15 minute warm up
-3-5 minutes at an RPE of 3
-3-5 minutes at an RPE of 4
-3-5 minutes at RPE 5
-3-5 minutes at RPE 6
-3-5 minutes at RPE 7-8
recover for 3 minutes
-3 1-minute spin ups, getting RPM to 110+, which short recoveries in between
then the actual testing began
-20 minutes at VT2 threshold, or basically feeling like you can’t talk in full sentences or even part sentences
It’s not really a “fun” activity, per say, but it’s a really helpful tool to know what your lactate threshold is. Mine was 173.
After that, I took Lauren to my favorite brunch spot, Lucile’s, where we made sure to eat back every last calorie we’d just burned.
Lucile’s has THE best biscuits ever – with strawberry rhubarb jam. And as far as the actual meal, I went with the only thing I ever get there (I just can’t stray!) – eggs ponchartrain, which is pan fried trout, pouched eggs, grits, potatoes, and hollandaise sauce. Basically my dream breakfast.
The rest of the day I napped/binged watched Grey’s Anatomy on the couch. It was glorious.
Then I peeled myself off the couch to get ready for our dinner reservations (with Lauren and Greg) at Colterra, a restaurant in Niwot that I’ve been meaning to go to for some time now. It’s one of those fancy schmancy local, seasonal, small farm to kitchen to table type of places.
We got a charcueterie plate, salad, bread and oil, and then I got Boulder lamb 2-ways. We followed it up with this plate of deliciousness:
even after my hours of recent Top Chef watching, I can’t tell you what anything is. I stopped trying to read or pronounce anything after I butchered the name of my wine when ordering and received a smug look back from the waiter. But the wine was delicious, and it was plentiful. Overall, we all really enjoyed ourselves and this delicious, indulgent meal. That lamb was the best I’ve ever tasted, and wasn’t gamey tasting in the least bit. Bravo, Colterra!
Sunday morning after sending out a freelance post, Shane and I headed to church where I received a swift kick in the pants of some motivation to go out and volunteer. Then I made us burrito bowls reminiscent of Café Rio:
House-made tortilla>cheese>venison taco meat>butter lettuce>guac>salsa
And then we cleaned the house, walked Niko, and got some work done on the computer. Eventually I walked over to the gym to do a strength workout this looked like this:
-dynamic warm up
-single-leg glute bridges
-chin ups
-walking lunges
-overheadpress
-reverse hypers
-crunches + side planks
Done & done. (Yes, that is an ultra high ponytail, and I’m rocking the shit out of it, thankyouverymuch!)
I’m not quite sure of the rest of the workouts for the week since my parents are in town, but for now, here’s what I’m planning:
Monday (today:) 7 mile trail run
Tuesday: teach spin&trx + quickie strength workout*
Wednesday: walk or light hike with parents
Thursday: teach spin&trx + quickie strength workout
Friday: trail run or just a light hike with parents
Saturday: quickie strength workout and probably another light hike
*quickie strength workout typically resembles something like this resistance band workout, this body weight workout, or this 10-minute bodyweight workout.
As far as workout playlists go, I feel like my tunes have been ON POINT lately. Even my indoor cycling class students have been commenting on my jams! Here are a couple that I’ve been loving lately, via spotify:
And this one, too <–love me some Ariana Grande, Aloe Blacc, and Tswift!
All right. Time to go tackle those miles. Have a lovely day! Kick some butt today!
Have you ever done any sort of threshold testing?
What’s your ultimate breakfast?
What do your workouts look like this week?
Any favorite songs you’re sweatin’ to lately?
Bahaha, I’m loving your comment about your high ponytail. I’d have to agree that you’re rocking the shit out of it! 😉
Looks like a gloriously active and delicious weekend – I’d say that’s a perfect weekend!
Ashley @ My Food N Fitness Diaries recently posted…Why I Chose Les Mills BodyPump for My Group Fitness Certification
hahaha, thanks, Ashley!!
I had never heard about threshold testing! I would love to take it despite the torture..Ha!
That biscuit look amazing! I am all eggs for breakfast..every way possible!
I am liking Meghan Trainor lately..so catchy!
Elsie @ Sharing Healthiness recently posted…There is life beyond QUEST bars!
I’ll have to check her out!! Thanks for the rec 🙂
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