I was worrking on my bike tonight and noticed a buildup of gunk on my chain and my derailleur pullys had sticky gunk trapped between the pulleys and the cage.uuuggghh...I started to clean with 409, but it just smeared the grease. I remembered many years ago I used Simple Green. I went to the store to get some #simplegreen . My chain, and sprockets went from blavk gunk to bright and shiny, but all that gunk was creating alot of friction. Once I lubed it with dry lube, there was a huge improvement in pedaling effort..much easier to pedal.
@lovefitlaura One more jersey for you. Celebrating my McManus Irish ancestry...part of my Irish-Italian roots. Now I need an Italia Jersey...😂😂😂😂😂😂 .
Where my runners at? I start seeing a lot of running-related injuries in my clinic around this time of year. Weather is turning nicer and people are starting to get out and run more. What most people don't grasp is how strong you have to be to run. Your legs, hips, and core have to be well-trained to successfully run at your highest capacity.
Check out 5 workouts that every runner should be doing to make this season your most successful yet!
Get it here (direct link in profile): http://tone-and-tighten.com/2014/09/5-of-the-best-workouts-for-runners-best-exercises-for-runners-weekly-workout-plan.html
What pain looks like in graph form. 3min intervals look so easy on paper, but workouts aren't done on paper. You know you're doing ok when snot is flying everywhere like laurens ten dam at the end of a tt.
6 mile run after work and I was allowing my brain to get in the way at first and then a voice popped into my head.
Earlier today a sweet co-worker had stopped me and complimented me on my past race , but more importantly about my recent health. She noticed what I was feeling and that was what I spent the past year trying to get back. Her words gave me validation on tonight's run knowing the recent diet and supplement changes I have made are working. Let's just say the run got easier lol
So, as Gary V would say...stop focusing on dumb shit
First pool swim in HK since #kona2016 😬 Really don't like swimming in HK - all the nice pools close over 'winter' (which apparently lasts until May..) and the others are super crowded (i.e. full of elderly people doing double-armed backstroke on a floating noodle). But a friend told me yesterday to suck it up - which was fabulous advice - swam 2.3km before work this morning and do actually feel infinitely better for it! Went later than usual and it was surprisingly less crowded #nomoreexcuses 🏊🏼♀️🏊🏼♀️🏊🏼♀️🤙🏽
This morning I got the first of three Orthovisc shots in my knee. 💉 So what do you do when the doc tells you to avoid high impact exercises on your knee for two days? 🤔 Crush your upper body in the gym of course! 💪
Big shout out to @relentlesslifestylegroup for the hat and tank top! Perfect for an intense gym sesh 😎
New running shoes 👟 = new running 🏃♀️ adventures!!! ❤️ my @hokaoneone Bondi 5 shoes!
A little bit of everything today. 75 minute bike 🚴♀️with above FTP intervals early this morning ➕ a run 🏃♀️ with some strides ➕ an easy recovery swim 🏊. Overall a good day but feeling a little tired 😴. Can't wait for bedtime!
One run down, 99 to go until my first ultramarathon! When this is over, I'll have run 772 miles, which is the equivalent of TWO HUNDRED AND FIFTY Girls on the Run celebratory 5ks! Let's raise some money, friends! Every donation goes directly toward helping girls like me embrace their #limitlesspotential ! Check my fundraising site in my bio! @girlsontheruninternational #girlsontherun#gotrofgreateralaska
From #ironman athlete @the_lazy_ironman: "Epic Wipes are epic! They are the size of a small towel and great for cleaning off after a long sweaty warm ride. They are sturdy, have a light nice scent, and come in a conveniently small package. Even my dog likes them."
Even the dog, folks, even the dog. #epicwipes#dogapproved
Volta aos treinos depois do acidente de bicicleta. Desta vez a coisa foi séria, mas graças a Deus a recuperação está sendo ótima.
Realmente o retorno é bem difícil.
Estarei em Celtman este ano largando com os demais 249 atletas.
Muita Força, Foco e Fé !!!!!
Nunca desistirei !!!!! He returns to training after the bicycle accident. This time it was serious, but thanks to God the recovery is being great.
Actually the return is quite difficult.
I'll be at #Celtman this year with the remaining 249 athletes.
Lots of Strength, Focus and Faith !!!!!
I will never give up !!!!!
Excelente día de trabajo por ahora el coach @fzarzosa tratandome suave, no sé hasta cuanto dure esto pero hay que aprovechar 😁
🏊natación: 4200yds - 1h05'
🚵ciclismo MTB: 1h30' 🏃corrida: 55' - 13.1k (lo más sabroso del día 30' aumentando velocidad cada 7'30" @4'09" @3'56" @3'45 @3'27")
Estamos listos para ver el partido o dormir en el intento, éxitos a la selec #BG3#SiYoPuedoTúPuedes#Panamanian#triathlete#triatlon#Panamá#tri#swim#bike#run