I Tried Solidcore

This is something I never thought I would say.  I tried a pilates inspired workout for the first time, and I kind of liked it. 

I am a millennial, and that means I grew up in the 2000s when it was trendy to be as skinny as possible, and women were told not to lift a single weight or to use light weights for high reps so they don’t get bulky.  Then we entered the 2010s when suddenly it became okay for women to build muscle, specifically their glutes.  I learned a lot thanks to that era, and I still enjoy strength training.  We entered a time where the focus was taken away from bodyweight workouts and low weights with high reps to lifting to build muscle and be strong, but then, we entered the 2020s.  In the past couple years I have seen the trends move away from lifting and to running and pilates, kind of like back in the 2000s, and the body shape trends have moved in the same direction.  It can be very confusing to be a woman when the standards change constantly, and I have finally reached a point where I do not care what the standard is.  I just want to enjoy training. 

Like I talked about in my post about getting out of my rut, I have been in a cycle of not training and then training for a little while, and it is not enjoyable.  I don’t have races on the horizon, but I have used the new trainer, and for a similar reason, I thought trying something new might help my motivation and energy levels, so when one of my coworkers said she teaches a beginner class on Tuesday nights, I decided to sign up. 

I had no idea what to expect, so I had to do some searching on Solidcore to figure out what it was in the first place.  I came to the conclusion that it is a pilates inspired workout using their custom reformer type machine.  I do not know much about pilates other than it being trendy at the moment.  What I remember of the MTV pilates video my sister had in the 2000s was that it was bodyweight, and what I know from social media is a lot of pulsing and smaller movements. 

I signed up for their intro class, and it is recommended you do the intro and foundations classes a few times before moving up to their full classes.  I wore my leggings and mismatched tank top, and I definitely felt a little out of place compared to the girls in their matching sets, but I wore what I am comfortable in.  The workout can be done barefoot or with grippy socks, and I don’t have grippy socks, so I went barefoot.  The room has 16 places, and we only had five people in the class, and there is no front or back of the room, so I just picked a spot in the middle. 

In the intro class, we get demonstrations and breaks, but in the regular classes there are not either, so that is why they want you to start with the intro.  I followed along with the first few demos, but as I will mention later, after the first few I felt like I needed the break, so I sat and watched and drank my water. 

The class itself was not what I expected.  Maybe I confuse it with bar, or I have seen one too many videos of a creator doing prayer pulses on Youtube, but I expected a lot of smaller range of motion type movements, but I was surprised that we did go through a full range of motion on things.  The class was broken up into four sections, center core, lower body  
(this was a glute focus day), obliques, and upper body (this was a back day).   

It is a lot of core, and probably more than most people need, but in general I liked the movements chosen.  The core focused a lot on core stability with planks, but it did have some different variations and movements within it, which broke up doing that much core.  I also liked that we started with the modified version and then the full plank was the option for making the workout more difficult.  I am an all or nothing person, so if you show me the full plank to start, I am going to do the full plank even though I should modify it, so I don’t overdo it. 

The leg workout is where I really noticed it was not going to be a bunch of pulsing.  There were some smaller movements, but we also did squats and lunges going through a full range.  I do think at some point you can max out the difficulty, since there are only so many springs on the reformer, but with the number of reps you’re doing, it will take a while to get there.  Again, there were modifications where you could take some of your body weight off in places, and by the end I needed them. 

The last part was the upper body, and I could have gone with heavier springs on the rows.  It was interesting the way you set up.  It is not a perfect heavy row, because they do still incorporate some core with the position you sit in, but I enjoyed the back portion the most.  Again, we were given weight options, and I went with the lightest one since it was new, but I could have gone a little heavier. 

Overall, I actually enjoyed it.  The lack of photos is because it is difficult to take photos around people, and my coworker was teaching.  The workout was a challenge for me, and I like trying new things.  I really liked group fitness classes before I got into triathlon, so I think going to some classes will get me out of my comfort zone a little, and it is good cross training.  There is a lot of stability and single side work, so I feel like it can also be beneficial for injury prevention.  I would not do Solidcore as my only form of strength training, but I will be adding it to my training in the near future, once I get back from some work travel. 

First Ride on the Kickr Core

I made myself get on the bike the same day I built the new Kickr Core. What would be the point of a new trainer if I did not ride it immediately? 

Current Zwift Setup

2020 Zwift Setup

The first thing I noticed was that there is no need to calibrate the bike.  I had to do a quick search to double check, but apparently it does calibrate continuously, which is much more convenient than essentially having to re-calibrate the Magnus every time because of tire pressure.  I also ran into a number of other issues when calibrating, so it is nice to not have to worry that a calibration is going to hold up a workout. 

Next, it is quiet.  I had a customer on the Kickr Move at work a couple weeks ago and was reminded of how much quieter the direct drive trainers are.  I usually split screen my computer and have YouTube or another streaming service on one side and Zwift on the other, and the thing I noticed was that I did not need to have the volume as high.  I am a picky sound, so I keep a low volume and adjust as soon as I move back to my couch where I am closer to my computer and do my work, so it was nice not to have as big of an adjustment when I moved. 

It was also so smooth.  I didn’t think I would notice that much of a difference, and I had not ridden a direct drive trainer in year, but the changes in the grade were much more realistic.  There were some sections with varying grade between 1 and 5%, and I felt like it was much more realistic.  On the Magnus, the changes felt more sudden, like it was just jumping from one to the next, where this felt a lot more like some of the hills I ride in my area. 

The one negative that isn’t really a negative is that I now need to adjust my derailleur.  Any time you change wheels, even if you are using the same size cassette, you may need some adjustments.  I have one of two problems.  First, I just need to adjust because of slight differences with the trainer.  This is what I am hoping for, and I can adjust easily.  The second is that I need a new chain.  The cassette I put on the trainer is the newer of the cassettes in my house, because it was on my carbon wheels, so the chain was worn more with the cassette on my old wheels, and usually you go through two chains per cassette, so it is possible I need a new chain. 

Key takeaways from this first ride. 

1. Direct drive trainers are quieter 

1. The ride is more realistic 

1. You may need to adjust your derailleur even if you use the same cassette 

Setting up the Kickr Core

After many years, I finally gave in to buying a direct drive smart trainer.  For about six years now, I have been using a Saris (formerly Cycleops) Magnus (now M2) smart trainer.  The way the price has come down when I searched it to find out the current name is shocking.  The price on direct drive trainers on the other hand has not come down as much, but there is a wider range of prices, so the top end remains the same, while there are some lower price options. 

Picking my trainer 
This was more difficult than it seemed, because there are so many options.  I primarily looked at Wahoo and Tacx (Garmin), and I was set on going to a direct drive.  Wahoo had essentially two options, because the Kickr is out of stock, so the options were the Kickr Move or the Kickr Core, and with Tacx there were more options, but with the Kickr Core at $499, I quickly settled on that price point on the Tacx.  There was the Tacx Flux S, but the max grade simulation was only 10% compared to 16% on both the Core and the Flux 2.  I ended up basically getting the Core because I could also get a discount on one year of Zwift with it, which is worth it for me. 

Accessories 
You may be thinking the Kickr Climb, or the trainer mat, but the only things I purchased were a chain whip and lockring tool to install my cassette.  The Kickr does come with the option of a cassette, but my bike is 10 speed and they were out of 10 speed cassettes, so I will just use one of the ones that I already have at home, and I just needed the tools to be able to set it up at home.  I buy yoga mats at TJ Maxx, and I bought a computer stand from Aamzon years ago that I still use today. 

Delivery 
It was FedEx delivery, and they did leave it in front of my door.  I have a few steps and the occasional Amazon driver will not walk up them.  I have not dealt with the Kickr Core as much as the Kickr, but it does seem slightly lighter, which is nice for me, since I am the one that is moving it around my house to set it up. 

Unboxing 
This was a little unpleasant just for getting the actual Kickr out of the box.  The lid came off nicely, and they position everything so you don’t miss it.  I especially like the way the additional adaptors are laid out when you open it.  The Kickr itself is very secure, so I just kind of dumped it over to get the box off, which is best done on carpet or a rug like I did, not nicer floors. 

Set-up 
This was surprisingly easy.  Trainers can be awkward to move around, but the two legs were easy to install, and it took me less time than finding my cassette in my car to install.  I was pleasantly surprised they did include the spacer needed for if your cassette is 8-10 speed, so now I have a spare, and my bike went on easily.  Sometimes when putting a wheel into a tri bike with horizontal dropouts, I struggle a little with getting the derailleur out of the way, but maybe this one was easy because I have the older style derailleur on my bike.  I lined up the chain with my smallest cog and was able to slide it right on. 

This was all about setup, which was much easier than I expected, and I will do an entirely separate post about actually riding it.  I have used a demo Kickr before, and just on a first look, this is much quieter than my old Magnus, which I am planning to possibly move to my parents’ house in Ohio for when I go up there. 

Week 1: Zone 2 Training

My first week of zone 2 training has been interesting. As mentioned previously, I have my spreadsheets to track my running and my weight to control for any weight loss, but I am not sharing any of that for a while, because I don’t have any results to share yet. What I am going to share will be my week of training, how it felt, and anything I noticed or found helpful.

Monday: Zone 2 run. I wrote about this with my first zone 2 running post, so I will not go into much detail. I walked a lot, and I let my heart rate settle down to zone 1 when walking.

Tuesday: Nothing. I felt tired, and unmotivated. I did a lot around my house though.

Wednesday: 45 minute zone 2 bike. It was sort of zone 2, but I was on a hilly route, so I let my heart rate climb up a little during the climbs and settled back into zone 2 on the descents and flats. I have to pay close attention on descents to keep it from dropping too much. This means shifting up a gear or two and keeping my cadence up.

Thursday: Swim in the middle of the day. I felt pretty good and had time to get in some extra distance, so I made it 3300 instead of my planned 3000. I also had another zone 2 run that afternoon. I felt like I ran a little more in the beginning compared to Tuesday, but less near the end. One of the recommendations I got from Triathlon Taren is to run more to improve efficiency on the run, so I am aiming for 3-4 runs per week right now.

Friday: Swim in the morning. This was another 3000 with some speed in it. I back off a lot on speed workouts due to an old shoulder injury at the moment, so anything “sprint” or “all out” is actually just strong. I also did 30 minutes of stretching and core work in the evening. As I mentioned in Triathlon Training and Tax Accounting I am planning on trying to focus on strength and mobility to prevent injury.

Saturday: I was super tired Saturday morning, probably from my early morning to swim Friday, so I slept in before working at the bike shop for the day. When I got home from working, sleeping in meant I had to get in my 1.5 hour bike ride. I picked a pretty hilly route for it, which I do a lot on Zwift, and I like that choosing hilly routes means I think less about speed and more about heart rate and the purpose behind the workout. My heart rate still got a little high on a couple hills, but it was returning very nicely when I slowed down, which is a good sign.

Sunday: My long “run” day. I have found a shuffle that I can stay in zone 2 under the right conditions with. I ended up with a few extra minutes past the forty-five I planned for this workout, and it went very well, or as well as a run/walk when I really want to run can go. The really positive thing that has come from all of this is that I can do longer workouts without feeling like I am dying at the end. The distance may not be there yet, but the time is, so as I get faster (hopefully), my distance should build up without increasing time. Of course I am increasing time as well.

Overall, this last week went really well for me, and it felt good. I haven’t actually felt this good training in a while, and my current week is off to a good start. I think not working for two weeks has something to do with it, but I have also made a few other changes, like trying to eat better and taking a vitamin D and B12 supplement. The vitamin D is under the recommendation of my doctor and the B12 is just what else was in the one vegan vitamin D gummy I could find online.

This week I am starting to incorporate some intervals into one of my run and bike workouts each week. On the run it will be on my hard run day and will be heart rate based, while on the bike I am just going to continue with hillier routes, but also push a little bit more for short periods of time.

I am Trying Zone 2 Training

Like the title states, I am going to work on more zone 2 training, which is pretty doable for me on the bike, and I throw heart rate out the window on swimming no matter what, but the zone 2 running is a problem for me. I have worked off some older, but still roughly accurate numbers to calculate that to be in zone 2, my heart rate needs to be under 158 BPM. To put this in perspective of difficulty for me, my average heart rate is normally somewhere in the 170’s.

The first question some people may have is why I am choosing to focus on zone 2 training. There is a lot of research on zone 2 training for endurance athletes. Zone 2 is where you will build aerobic efficiency. By training at lower heart rates, over time you should be able to put out a faster pace at the same heart rate. It also means you will be able to go faster at heart rates above zone 2. If you want to learn more about zone 2 training, I will link some videos and articles I have found helpful at the end of this blog post.

Like I said, zone 2 cycling is not as difficult for me, especially with my trainer, so I will be able to easily crank out those workouts at home, but zone 2 running does not come naturally to me. I have gone for my first zone 2 run where I setup heart rate based alerts on my Garmin to tell me every time I hit zone 3, and it challenged me a lot more than I expected.

It was cool out, so I at least didn’t have to battle the heat, but after my first six minutes of running, I had to drop down to a walk to get my heart rate back into zone 2. I was shuffling more than running even before I started to walk, but I am trying to really stick to this, because this run, and the effort I put in on this run, made me realize that I may have never really trained in zone 2. I’ve honestly probably spent more time training in zones 3 and 4 on the run than I have ever spent in zone 2, even when training for my Ironman in 2016 (which sounds like forever ago as I write this).

The one thing that happened that I expected was that I went longer than I had planned. I ended up with about a thirty-five minute workout, when I wanted a minimum of twenty. I know this is from staying in zone 2, because zone 2 should be a conversational pace, and as I mentioned before, I now realize I probably never have trained in zone 2 on the run, because I’ve never just gone out and felt like I could go forever like this. Of course I was also walking a lot, but hopefully I will see the amount of walking go down as I continue my zone 2 training.

As a data nerd who has both Strava premium and Training Peaks, I decided I need to track this somehow to see if I make progress, and my inner accountant decided Microsoft excel is going to be the best way. I have my spreadsheet and basic data I am tracking. Total time and average pace. The thing I would like to see is for the average pace to begin to drop over time, keeping in mine that it can take three to six months to actually see results.

There are some things that could also impact what I see on this chart beyond just my running. I am currently focusing on self-care and eating healthier, so if I lose some of the weight I would like to get rid of, I should also see a decrease in my run times, because each step would take less energy. Weather can also impact heart rate, so when I get into the miserable summer months in Tennessee, I usually see my average pace slow down. Because I am not racing until December, I am more focused on base building than anything else at the moment, so I am probably going to focus more on these slower workouts than anything else.

If you are interested in learning about zone two training there are useful articles here and here. The second one is from Matt Fitzgerald discussing the 80/20 rule for intensity in training, which I am planning on reading his book about. I also recommend checking out Triathlon Taren’s videos on zone 2 training and running. I’ve watched a lot of his videos about zone 2 training, and he gives a lot of good advice about how to get started with it and keeping your heart rate down.