Razorxp Group Is CLOSED (Page 10)

Good One LOLPulled over in Kentucky for some food and some sleep - Happy New Year - LOLFor the record - the only 5 minute mile I am doing is in my VW Golf and trust me when I say I need God when I am in the pool Happy New Year

I am looking for a good leg strengthening workout.  What do you guys do?  Something I could do in about 15 to 20 minutes twice a week.  Any ideas?

For strength training the lower body, I do traditional leg presses, hamstring curls, leg extensions, and calf raises.  3 sets for each, 12-15 reps.  I do this 2-3 times a week at the end of my workouts (it's difficult to bike or run after lifting!).  You'll be very sore after your first strength training session but keep at it; it only lasts for a day or two.  Also, plyometric workouts are invaluable.  Let me know if you have any specific questions and I would be happy to help!

i dont think there is any better quad, hamstring and glute exercise than squats. 3 sets of 10-12 reps and you will feel it the next day.  walking lunges and plyo's are good as well. 

i will do 3 sets of leg extensions and leg curls to warm up.  then i do 3 sets of walking lunges followed by 3 sets of squats.  it is also a good idea (even though i dont always do it) to end with straight legged deadlifts with real light weight.  this will help stretch out hamstrings and glutes and cut down on some soreness the next day.

Accidentally did a 10 mile run this am. Was planning on 8. Feeling really good mentally and physically at the moment though.


- Got the trainer from somebody in my Tri club, having sent out a club email 'Does anybody have.....'

Happy New Year team!

Hope everyone had a safe New years eve! 

Kevin lets hope you were not driving and posting on BT!!LOL

Rob that is great your pool will be open soon, we had the same problem in our town the lighting fell from the ceiling and closed the pool for weeks. That made working out tough.

Tim great advice on the shin splints, they can also be aggravated with old shoes. As a bigger triathlete I have to replace mine every 300miles if doing road work.  Since I get splints/fractures pretty easy about 80% of my runs are on trails or stones. I try at all cost to avoid concrete & blacktop.  Im sure the golf course by us hates me as I love to run just off the cart path on the grass or on the edge of peoples lawns by the road.  It has really helped me since I started doing that.

Scott do you have the IMWI course for the computrainer? I just picked it up but have not tried it.  I road IMCDA off the CT and it really helped to know what was coming up.  Only thing is the downhills (speed) is tough so simulate (tough to simulate 50mph on a downhill and having a 90deg turn).  How many times are you going to ride the course before hand?

Yes, I have IM Moo in the Real Course.  I just have to figure out how to use it now.  I started it last night just to see what it was like.  Really interesting...I think it will really help. 

I plan to go several times. The Vision Quest folks host training rides there.  I think they are open to anyone...they cost a few bucks for the support.  But the leaders have ridden it before.  BIG help they say.  Also many people from here are doing it again so they are doing training rides.  I hope to hook up.

I'm so in awe, eavesdropping on the IM conversations! I can't begin to tell you how surreal it is to read the post and I privileged I feel to have examples and mentors like all of you.

Today was a real challenge for a beginner like me, but really important none the less. We went riding with the local bike club. OMG, I am such a rookie, lol. Super people and I'm so glad we hooked up with them. Having said that I thought I would be bold and post my thoughts as recorded right after we got back for the ride.  Happy New Year

[Big day mentally.
The wind was hard! The trainer doesn't prepare you for that. Huge mind games for the first 3rd. Felt better at halfway pt. Started to be fun after I decide I could do it Curtis had a flat at the halfway point. Dave and I went on and Alan picked Curt up.
This was all really good experience and best to work through now. It will make me stronger. LOL I did question my sanity today
I'm back to completing the tri as my major goal. The attitude adjustment is necessary if a little painful. I can't compete until I can complete! And to complete I have to do the training, put in the work. I feel so silly saying I'm doing a tri to people but I know I have to do this. so it is anything but silly; its essential.]

Awesome Mary.

Thanks for sharing.

KC

Mary, when I started riding in 2005, I HATED the wind.  We had a ride leader in the club I called the wind nazi.  He would always ride into it and when I thought I couldn't go farther, we would turn and fly home.  I know today that wind is my friend.  I look for wind and hills.  They make me stronger like nothing else can outdoors. Welcome to cycling.  Isn't it fun!  I LOVE it! 

Very true.  Nothing better than fighting a strong head wind for the first half of your ride knowing that you will fly back on the turnaround. 

\

Keith, what type of equipment do you have to use? I too like doing extensions/curls and squats.  If you don't have equipment you can do lunges or squats with some type of weight in your hands.  To simulate tired legs sometime when I run every mile I do 1minute worth of lunges then start back up running, do that for 10/12 miles and you feel it.  I also like to work my calf's as they are used for everything.


Edited by razorxp 2011-01-01 8:33 PM

Mary, I am with you wind takes its toll mentally.  I would much rather ride any hill where I can see the top.  On the other hand it makes you so much stronger as its like riding up hills all day. Just watch out for the nasty cross winds.   I had a race last year with a disk and a cross wind took me over about 5 feet, wow did that wake me up.

I'm going to start doing lunges, squats and jumps, 3 sets of fifteen each, two to three times a week with a 25 pound weight.

Went for a run outside today.  It's pretty "warm" here in New England.  Did a 10k in 49:40!  My personal best!  I'm hopping to break 8 minutes next time I do a hard run outside again.  The leg workouts should help.

Short run outside today in Amherstburg Ontario. Very cold but I enjoyed it. Only 3 kms but refreshing. I also finished a leisurely 10 km's on the bike in my basement watching the first half of the Detroit Lions Game.

I am going to join this site today as a member and pick a training plan that will give me some structured plans I can start to incorporate into my weekly routine. I am a bit down about the college pool being closed until the 10th of January. I need as much time in the water as possible and feel like every day I miss a swim session I am just getting farther from my goals. I will probably start looking hard at possible venues and events for the summer.

Have a great day everyone.

Kevin

Bronze Member now  - should help.

Nice run keith!Im waiting in miami airport with a 2hr layover. No workouts today but 5 hard days ahead. So is everyone set for there workouts this month. I say we do a challenge for everyone. Post Jan goal and we can encourage each other. ill post when not on cell phone.

Good strength workout today.  Throwing in hip abductor machine work to help  prevent IT Band issues.

Tomorrow needs an early wakeup call so that I can bust out my swim in the morning and then rest up for spin class tomorrow night!

Gonna spend some time now reworking my plan to accomodate for the change in spin class schedule.

Hey Coach.

I do not have workouts planned yet for the month. I am looking at programs so I can bring some structure to what I am doing. Here are a few of questions for you about setting goals.

1) Should I figure out what races I want to participate in first?
2) Should I pick a plan to help me with my goals for the month?
3) Should I just set some simple goals like - by Jan 30 be able to swim a certain distance (not to worried about time right now), run 10 km (with a time in mind) and bike a certain # of km's at a certain cadence etc.

Thanks.

Kevin

3 hours @ 70% with three harder efforts tossed in.  Did the coaching file for IM Moo.  Still looking for the flats.  Found 8 % grades up and 5% down.  I'll be screaming like a little girl.

Goals?  My coach posts it, I do it.  Usually Bikes, Tues, Thurs Sat. and Sun.  Runs, Wed and Saturday at least, swims Tuesday and Thursday.  Strength Monday, Wednesday.   Friday is rest.  So meeting the workouts he sets for me is my goal. 

What's a hip abductor machine?  I am on the downside of IT band troubles.  Stretching, foam rollers have been key.

Looked it up online.  I'll check it out at the gym.  Don't think mine here has one.

3 hours on the bike just blows my mind! I don't think I'll ever be able to commit to an ironman. Might try to do a half in 2012. No goals for January. Familly is visiting from far away for the week, so probably no good workouts. If I had a goal though it would be to stay consistent with the two swim, bike runs a week and do core work and strength training twice a week also.