When in shape I am a MOP Triathlete:
Currently extremely out of shape but have been training on/off for the past 3 months and slowly getting back into it. Easy 4-6 mile run/walks, currently at 8x100 yard easy swims (sometimes in the warm pool at the Y, oh the joy), 30-40 minutes on the stationary bike at the Y slow pedaling.
The next 12 months will consist of easy slow exercise with some basic strength training for my core/ankles/knees/shoulders, otherwise I will get nagging injuries. I have no concerns getting in basic swim (Masters) and run shape (I enjoy solo runs in the early AM), but biking is my Achilles heel. I actually love riding outdoors (although terrible), but am totally paranoid of cars (multiple close calls although no major crashes).
So my question is, of the options below, if the 1st option is by definition a 100, how “good” of a workout can I get for the remaining options relative to the 1st option (I took a stab at it with some comments), understanding it could differ significantly for FOP/in shape athletes
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FOP Swimmer (under 60 minutes IM swim) -
MOP runner (1:30 last stand alone ½ marathon in 2011 at the age of 42) -
BOP Biker (terrible, 6.5 hours last IM, and that was overdoing it).
Currently extremely out of shape but have been training on/off for the past 3 months and slowly getting back into it. Easy 4-6 mile run/walks, currently at 8x100 yard easy swims (sometimes in the warm pool at the Y, oh the joy), 30-40 minutes on the stationary bike at the Y slow pedaling.
The next 12 months will consist of easy slow exercise with some basic strength training for my core/ankles/knees/shoulders, otherwise I will get nagging injuries. I have no concerns getting in basic swim (Masters) and run shape (I enjoy solo runs in the early AM), but biking is my Achilles heel. I actually love riding outdoors (although terrible), but am totally paranoid of cars (multiple close calls although no major crashes).
So my question is, of the options below, if the 1st option is by definition a 100, how “good” of a workout can I get for the remaining options relative to the 1st option (I took a stab at it with some comments), understanding it could differ significantly for FOP/in shape athletes
-
100 - Tri Bike outside (my bike handling skills are terrible, more aggressive position than road bike and deeper wheels) -
97 - Road Bike outside -
90 - Road Bike on Trainer (Bored out of my mind, I get the point no interruptions, but I would rather shove a pencil in my eye after 15 minutes) -
75 - Mountain Bike on Greenway / Non-Technical trails (typically have to commute 5-10 minutes to get to a suitable trail) -
70 - Spin Bike Class (tough to fit in schedule routinely) -
60 - Upright Stationary Bike (get my 45 minutes daily dose of news channel) -
45 - Recumbent Stationary Bike (most comfortable, majority the nearby “riders” are 80+/retired, makes me feel young, or makes me feel old, not sure) -
Other?