CapOne818’s Training Journal Options

[CapOne818]

A little about me:
I’m 28 years old, married with 2 kids (4 ½ year old boy & 2 year old girl). I ride in the 28-35 novice class. I’ve been active for most of my life. When I was younger I took martial arts, gymnastics, played football and baseball. I also spent a lot of time in the gym.

I rode all the time when I was younger and like most, couldn’t stay off my bike. Most of my riding was around the neighborhood or local trails. I always wanted to go out to the track and race, but my mom couldn’t ever find the time to take me. When I was in 8th grade a friend of mine invited me out to the track, an offer I happily accepted. I watched him kill it that day and take home a trophy. I was in awe at the skills he had. I eventually made it out there a few times and rode, but only raced once (last place all motos) but it was a blast. I stopped riding when high school sports, cars, girls, and parties took precedent, but I always thought about getting back into it. At 22 I made the decision to get back out there. I rode for a few months, but I just went to practice and took some lessons. I got married at 23, had my son at 24, and as expected responsibilities took over. 2 jobs and sleepless nights made it hard to really excel in anything “extracurricular”

I moved a few miles from work which gave me a great excuse to ditch the car and get back on the 20”. It's been awesome. Naturally this has gotten me back on the track and I’ve have been riding there for a few months off and on, mostly practicing, but I did race once. Due to a lack of people in my class, I was grouped with the 16 year old experts, which consisted of kids 12-16. Needless to say, I won my moto and main that day… Just kidding, I’m dreaming again. I got crushed, dead last in all three motos. It was fun, but wow was it an eye opening experience. I’ve started taking a class offered by the track and try to make it out to practice as much as possible. We got our son his first real race bike so we ride all the time together. He has been bugging me non-stop to get out there so hopefully that will happen soon. I just have to find enough bubble wrap so my wife won’t worry about him getting hurt so much.

So in short, I will be using this journal to keep track of my workouts, goals, and hopefully use it as a tool to hold my accountable.

2012 Goals:

Riding & Workout Goals
1. Move up to intermediate class;
2. Keep a consistent training regimen;
3. Get back my abs (promised this to my wife many years ago). I mean hey, it would be awesome to see what’s under there again after all the years of supplying my body with healthy adult beverages and tasty food. You older guys and girls (if any are on here) know what I mean;
4. Clear all jumps at the track; and
5. Progress in my manuals.
Life Goals
1. Get my son on the track riding with me. It would be great bonding time for us;
2. Get my daughter riding her bike with training wheels by herself. She has a hard time keepng up with us on her ATV powerwheel; and
3. Maintain a positive attitude no matter what life throws at me (probably the toughest goal for me).

Thank you for taking the time to read my story. Hopefully I keep you all entertained during this journey. Now it’s time to get down to business!

[s4lnj]

GOOD LUCK!!!,
i'll be keeping an eye because i know that you also rear alot of rosstraining stuff, which is golden

[that70sguy]

what do you mean we older guys know what your talking about he he

[CapOne818]

12-31 Workout

Warmup:
15 min. easy riding
10 min. dynamic stretching

Sprints (12-15 pedal cranks):
10 uphill from slow start
10 Flat from standing start
10 downhill from standing start

30 min. of riding focusing on manuals, cornering (in parking lot), and some bunnyhops over various obstacles. Finished off with about 15-20 minutes of stretching.

Good workout. I felt really good after

[CapOne818]

1-1

Workout10 min. general warmup with some dynamic stretching.

Circuit Training:
Round 1
Burpees x 60 seconds
Pull-ups x 60 seconds
Squats  x 60 seconds
Pushups  x 60 seconds

Round 2
Burpees x 45 seconds
Pull-ups x 45 seconds
Squats  x 45 seconds
Pushups  x 45 seconds

Round 3
Burpees x 30 seconds
Pull-ups x 30 seconds
Squats  x 30 seconds
Pushups  x 30 seconds

Round 4
Burpees x 15 seconds
Pull-ups x 15 seconds
Squats  x 15 seconds
Pushups  x 15 seconds

Core:
V-ups - 3x12 reps
Ab wheel - 3x12 reps
Leg raise - 3x10 reps
Plank - 2x 30 seconds

10 minutes stretching

Workout was tough today, but I made it thru.

[CapOne818]

1-2 Workout

Warmup :
15 min. easy riding
10 min. dynamic stretching

Sprints (appox. 50 yards):
10 from slow start
10 from standing start

60 min. of just general neighborhood riding also working on manuals. Finished off with about 15 minutes of stretching.Will probably go out and Do a little riding around with my son later this afternoon. Tomorrow will be a strength workout in the morning and hopefully a track session in the evening if I can make it out there.

[FatGuy]

Looking good Cap. I'll be starting my log later today, looks like we will be doing a lot of the same type of stuff. I've got a bit of Ross' stuff worked in with mine as well.

[CapOne818]

[quote name='FatGuy' date='Jan 2 2012, 02:46 PM' post='1147169']
Looking good Cap. I'll be starting my log later today, looks like we will be doing a lot of the same type of stuff. I've got a bit of Ross' stuff worked in with mine as well.
[/quote]

Thanks. I look forward to your log. Can't go wrong with Ross. His stuff is will be a big part of my workouts.

[CapOne818]

01-03 Workout

Warm-up:
10 min. general riding
Jumping jacks
Knee tuck to forward lunge
Side lunge
Butt kick
Toe touches
Drop squats

Strength Workout:
Box Squats 3x5
Stiff-legged deadlifts 3x5
Pull-ups 3xfail
Incline bench press 3x5

Took it easy on the weight for this workout since I really wanted to focus on my form. Finished off with some stretching. I didn’t make it out to the track so this was it for the day.


01-04 Workout

Warm-up:
10 min. general riding
Jumping jacks
Knee tuck to forward lunge
Side lunge
Butt kick
Toe touches
Drop squats

Circuit Workout:
4 rounds of:
15 Burpees
15 Pushups
15 BW squats
100 yard sprint

Finished with a 30 min. ride around the neighborhood and stretched at home. Pretty sore so the stretching felt really good.


01-05 Workout

Today was my BMX class which I really look forward to. The class only has about 10-12 people and the oldest is 10 so I am definitely the dinosaur of the class. The class is 1 ½ hours.

Warm-up:
Jumping jacks
Knee tuck to forward lunge
Side lunge
Butt kick
Toe touches
Drop squats
Rode a couple of easy laps


We worked on gate starts, the rhythm section, and various other things. I was pretty out if it today since my daughter was up for most of the night and it was a long day at work, but it went pretty well. I made some progress on my manuals and finally cleared a smaller set doubles and the table. I just need to focus on one thing at a time and try not to get overwhelmed.

I will be taking the day off tomorrow, but will spend some time stretching. I need to sit down and come up with a good plan on how to structure my workouts so that they don’t interfere with each other so this will be a goal for the weekend. But for now, anything is better than nothing.

[Big Bird]

[quote name='CapOne818' date='Dec 30 2011, 06:23 PM' post='1146550']

So in short, I will be using this journal to keep track of my workouts, goals, and hopefully use it as a tool to hold my accountable.

[/quote]

Cap! Where ya at? You said to hold you accountable...no log in few days. Stay with it!

C'mon fellow Vintage lurkers...let's pound Cap with some encouragement.