Month: January 2024

First setback since starting training. I have a small wound under my right foot. Its painful and today i did 10 k on the bike and started the 5 k on the rowing machine.

After 2200 meters i had to stop! grrrrrrr

When you loose 5 toes, you also loose a lot of balance. This lack of balance let you use your feet differently than before the operations. Pressure points at the soles of the feet shift and make little blisters between the callus and connective tissue. Those small pockets have great impact. They also cause pain when you put weight on your feet.

To train your balance, you need to be out of balance. Use a Bosu, one leg, or other balance disturbances. This is not an option for me right now. But i am sure it will come later 🙂

I have to lower my work-out load, for the coming days no strength just very mild cardio on the bike

1-14-24: 5000 easy meters on the bike;

1-15-24: 5000 easy meters on the bike;

1-16-24: 2500 meters seated SkiErg;

1-17-24: 2500 meters seated SkiErg and 5000 meters on bikeErg.

Lets see what this will bring me? March 2024 I know now what it brought me, a new operation more Amputation and a mayor set back. Bad luck with capital letters.

See my next blog.

For today’s work-out I made a “flow” I had chest, shoulders, triceps and core on the menu. A flow is a sequence of exercises that flow from one to two, two to three etc. etc.

One set had 30 seconds of work:

• one arm *KB chest press on the flat bench
• 10 seconds rest
• other arm KB chest press
• 10 seconds rest
• one arm KB clean and press
• 10 seconds rest
• other arm KB clean and press
• 10 seconds rest
• Triceps extension with Stroops elastic and rope (one arm)
• 10 seconds rest
• Triceps extension with Stroops elastic and rope (other arm)
• 10 seconds rest
• Abmat sit up and box
• 1:30 minute rest

I did this 6 sets.

*KB=kettlebell

I had to skip the PM work-out, i had to much pain in the left foot. A little bit of rest can’t hurt.

I started working out on all 3 Concept 2 machines in one training session. I called it a TriErglon, a cardio work-out on 3 different cardio disciplines.

I have have several distances:

The XXLarge TriErglon

• 40.000 m on the bikeErg
• 20.000 m on the RowErg
• 10.000 m on the SkiErg

The XLarge TriErglon

• 20.000 m on the bikeErg
• 10.000 m on the RowErg
• 5000 m on the SkiErg

The Large TriErglon

• 10.000 m on the bikeErg
• 5000 m on the RowErg
• 2500 m on the SkiErg

The mini TriErglon, Basically a sprint exercise. If you train on a mild tempo its also a great whole body warming up.

• 6000 m on the bikeErg
• 3000 m on the RowErg
• 1500 m on the SkiErg

These work-outs improve cardio and cover all mayor muscle groups, have fun.

1-10-24

It’s getting less and less painful to move around the house, and I can see it in the data from today’s work-out.

It was way back when i did the SkiErg standing up. Today i did 500 meters, the only thing missing is getting on my toes when the arms go to the ceiling. Okay i get it, not many toes left. But anyway a good feeling.

• 2500 m on the rower
• 5000 m on the bike
• 500 m on the SkiErg

Fastest time since 11 months! Off course i know it’s not a top time, but for me it absolutely is.

I spend a lot of time on mobility, worked the muscles with the Theragun. I use this device also for the soles of my feet. I have developed “heel spur” I put to much load on the left foot so i got an extra injury. For the next weeks no River dance. It will be fine, trust me.

1-9-24

Tuesday
AM: Strength, Chest, shoulders and Triceps

One arm K-Bells chest press on flat bench, 4 x 12 each arm, 12 kg.
Fly’s on incline bench with 2 Y-bells, 4 x 8 reps, 8 kg.
Pull overs on a flat bench, 6 x 8 reps with a 10 kg. Y-bell

One arm seated k-bell press, 4 x 12 reps each arm with 12 kg
Seated Y-bell push out, 4 x 10 reps with 10 kg.

Seated triceps extension, with Stroops elastic band

PM: Cardio and core

10 k on the BikeErg, not to fast, not to slow.

1-8-24,
Monday

first day of split training, lets see whats possible and whats not? I try to increase intensity.

AM Strength training, still not standing on the feet, the wound is to fresh and fragile. I will go for standing squats, the rest will be seated.

Warming up: 6 minutes on the bikeErg
All strength exercises are done with Tabata Timer on 30 seconds work, 30 seconds rest. You can use it on Apple and Android, phone and tablets. Seconds pro is easy to use and my favorite interval timer, i used quit a few other apps in the last years.

Legs, just 1 set of assisted squats, standing on both feet again. During the squat I hold on to the handles on the wall. Because of the lack of balance you realy need the handles, otherwise it looks like you are drunk at 10 in the morning.

Back,

• T-Row with an elastic band
• One arm pull with the kinetic trainer
• Powerreelz splitter

Biceps,

• Y-bell alternating swing and curl
• 2 arm kettlebell curl

All exercises were seated.

PM, cardio, core and second cardio.

BikeErg

Core workout:
Abmat sit up *6 x 30/15
Crunches & crunches crossed *6 x 30/15
kinetic trainer, wood-chops left/ wood-chops right *6 x 30/15

*6 x 30/15 is done with Tabata timer, 6 sets of 30 seconds work, 15 seconds rest.

Between the exercises I rest 60 seconds. Heart rate average was 112 bpm, but with the kinetic trainer heart rate went up to 140! Without the bikeErg I burned 126 kcal.

Today was my first long distance cardio work-out. I made my own “triathlon”, i call it TriErglon.

Today i did a large TriErglon

• 10000 m BikeErg
• 5000 m RowErg
• 2500 m SkiErg

Lets call this a mini TriErglon

During the BikeErg training my heart rate was high: 144 bpm.and average 131 bpm. and 264 active calories burned.
The Rowing and SkiErg together resulted in 385 active calories. Heart rate high: 144 bpm and average 130 bpm.

Good thing of this work-out was that my blood-sugar dropped from 17 + to 7.7 mmol. Its remarkable what your body can perform, even after so long in a wheelchair and nasty foot problems.

Today, January 3 we go one step further, I try to row again. Guess what, it worked out fine. No blood loss although the wound is still a tiny bit open. Don’t tell the surgeon, they like to rest a lot. The pressure on the front of the foot is not to bad.

I did 2500 easy meters, nothing to heavy or fast. I have to get used to the movement again.

For strength training i did some back exercises:

• Reverse fly’s with elastic band, seated and arms stretched
• Seated back row with stroops elastic

Ended the workout with 2500 m seated basic SkiErg.