Full Training Sequence

Phase 1: Cycle— 7.5 miles

Phase 2: Run—4 miles

Phase 3: Body Weight Workout (Folly River Park)—Pull Ups, Incline Back Extension, Push-Ups, Ab Wheel

Phase 4: Cycle Home—7.5 miles

Prior to relocating to the Low Country I purchased a bike and spent time scouting various routes in the area. Charleston is not a large city and most places in the surrounding area are easily accessible.

So I had a lot of ideas and strategies developing in my mind about where I wanted to go, how long it might take, and how many calories I would burn! One of my ideas was to get out to the beach as much as possible since it appeared on the map that I would be relatively close. I was looking for an alternative cardiovascular workout that reduced compressive forces on my joints. What better way than to fill a backpack with gear, towel, and sunblock, and cycle in the South Carolina sun to the beach? I spent a few weeks riding through the quiet, picturesque neighborhoods on James Island to get used to riding in traffic while learning how to shift gears and gain balance on the bike. I hadn't owned a bike since I was 13 and riding in traffic on busy roads to commute and exercise is a different beast. One of my friends who is an avid cyclist had been struck by a vehicle in Boston and was seriously injured, which affects him to this day, so I wanted to take my new activity seriously. Folly Road can be very busy during certain times of the day and although there are bike lanes, it is still risky business when riding north or south-bound.

Once I felt I had the confidence to ride on the main roads I decided to get up early before traffic picks up on Folly Road and peddle down to Folly Beach. I had been scouting other areas in Charleston on my bike and thought I’d see just how far of a ride it would be and gauge local traffic. Just a side note, the perspective you get of infrastructure, nature, and the environment is much different on bike than being in a car. It’s even a different perspective than running because even though with both activities you’re attached to the environment, you cover more ground while still having access to the same spaces on a bike; without fatigue. I crossed over the salt marsh and creek bridges and made my way down the main beach strip. On my way off the island I noticed a little park just at the foot of the first bridge and I found exercise equipment hidden in a shaded area. It’s really hard to see from the road but I found it!

I’m currently experimenting with exercising while fasting so I planned a day when I had eaten a solid dinner the day prior and then fasted for 18 hours to execute a lengthy training session. The bike ride to the beach is 7.5 miles and I initially planned to ride straight to Folly River Park and do some body weight exercises and then ride back. However, I felt good and the day was perfect so I decided to secure my bike and run up the road with my pack. I stay jogging at a decent pace and use pace intervals where I will pick a landmark or object and run faster to that point; stride frequency and length increases as does intensity. The run was approx. 2 miles one way so I turned around and headed back to the park where I performed multiple exercises—pull ups of course being my favorite! The bike ride was going to be tough on the way back. So I stopped at a grocery store and picked up a salad and inhaled it before heading back—I deserved it and needed it. The ride back was long but I felt accomplished along the route. The sun was shining, I trained my body and mind, and found a new experience to add to my repertoire of fitness routes. Let that spirit shine and stay motivated!

Sincerely,

imm