Beer Drinker Appreciation Society - Closed (Page 73)

Well,

Today started with a p90x Plyometrics workout (did 45 minutes of it) and I plan to walk 1 mile, run 3 miles and then walk one mile after work today. I have not run very much for two weeks per doctors orders for my ITB. This will be a big week as my HIM is less than a month away.  I had a test HM in two weeks but I do not think I will do it as it would increase my injury risk. Note to self, don't forget to strength train.

Go to your local bike shop and get fitted for you bike. Cost a bit but probably best in the long run.

I really like the body weight exercises, like p90x, insanity...etc. Also it shows you moves that you can do anywhere, don't need a gym!

try doing three sets of burpees  , 25 each.....you'll feel it!

X2

Alex - Perhaps some of the best $$$ I spent last year was on a bike fitting... It cost me $180 bucks but it was worth every penny!  Prior to the fitting - I was sore everywhere and my hip flexors were aching fiercely with with every pedal stroke.  After the fitting - All the major aches were gone by the end of the week.  If you go - ask about their policy.  You want to try to make sure they will do refittings for free so that if you fall on your bike or you need further adjustments - you can get them without having to dip into the kid'd college fund.

Good luck!

Sorry you are going to miss the HM but the feeling of elation and satisfaction that you will experience when you cross the finishline in Galveston after having clocked 70.3 will be worth it.  Then they will hand you a beer and you just might cry (I did).

Hope the run this evening went well!

Cue the Bevis voice - hehe, he said Burp ee  That is one area of exercise I haven't explored.  Now that I'm not carry all the weight - so time building muscle might make that speedo look a little bit better.  No it wouldn't... but do you think it would help my back?  Increase my speed?

It depends.  You can't lift like Arnold Schwarzenegger while running like Carl Lewis.  

If you want mass and power, Stronglifts 5x5 or any 5/3/1, etc., heavy periodized lifting will give solid results, so long as you follow the program, get enough protein, and eat at a calorie surplus.  I would keep the s/b/r for the off days, and in zone 1 or 2.  

If you are trying to supplement the s/b/r, then something like Mark Allen's 12 lifts is a good place to start.

It really depends on your goals.  I spent about three months lifting heavy, with decent results, but since I am still trying to hit my goal weight (~10lbs to go), the calorie deficits kill any possibility of real results.  Don't get me wrong, I'm a fan of strength training, and I will probably do a nice, long bulk phase (calorie surplus) next winter and pump some serious iron.  

I've also done a round of P90x, which I found interesting, but ultimately not suited to my goals (i.e., s/b/r).  

Ah, cleats . . . first question:  SPD, Speedplay, or Look?

Second:  put the cleat as far back as you possibly can.  The ideal position of the ball of the foot is in front of the pedal spindle.  For SPD and Look pedals, that generally means the cleat will be at the rear stops.  For an in-depth read, check https://www.stevehoggbikefitting.com/blog/2011/04/power-to-the-pedal-cleat-position/.

Thirdly, your cadence is too low - it's something to work on.  Cadence should generally be 85-95rpm or more.  High cadence engages the slow-twitch muscles, which preserves glycogen and burns more fat.  For a given distance at a given speed, a fast cadence and a slow cadence will use about the same amount of calories, but a fast cadence will burn more fat and not leaving you smacking into the glycogen-depleted brick wall.  Faster cadence is generally better.

Fourth, cleat position is generally variable.  My feet have moved inward, in relation to my pedals, in the last year as my cadence improves and my pedal stroke gets more fluid.

If you have Look cleats, there's a huge debate about the proper amount of float to use.  I use a 4.5 degree float and it works fine for me.  

Knee position, seat height, seat position, and all the rest are all factors.  Fiddle with it and find out what works for you.  

If these are your first few rides with cleats, there will also be some muscle adaptation, since you are now using (to some extent) the hamstring pull in addition to the quad push, so the muscles are being used in new ways.

There's a whole art and science to bike fitting, which distills down to "fiddle with it until it feels right."

I am fighting a nasty head cold. Hope to get my running in tomorrow since I can kind of breath today. The shorter runs are helping and my legs are not killing me as much. My strength training is going well my workout partner is keeping me going at 5 am in the morning two times a week and will be going 3 times a week after my 5 k.

later

I'm still here El Guapo! 

Sorry I haven't been active lately.  Last couple weeks was fighting flu and cold around the house feeling much better.  I will post goals for the week in a bit.  Sorry for slackin off I promise I will get back with it! 

My normal circadian rhythems make running in the afternoons preferible - but I have learned to love the early morning run.  Heading out before the sun rises means I don't have to wait as long to crack a beer when I get home after work.  You never know - you may start to like it.

Sorry to hear you are sick.  If it's just a head cold then get out there - but if your chest in congested - you may want to take a day off.

Feel better

No apologies necessary - life gets in the way sometimes... Glad you are geting back on track.  After all - you don't want some mad canadian coming after you

Thor - thanks for sending this out... Y'all should be impressed.  In the last two groups I have been apart of - the most we ever finished with was 5 (and all 5 of us are still here!).  Keep plugging, be sure to support each other, and get those workouts in so you can reward yourself with a few cold ones this evening!

With my wife visiting her parents - I've got the boys this week, so I will have to wait until the weekend to get a swim in.. But I did get out there this morning for a 3 mile run.  Tomorrow it's supposed to hit 50 here in 50 (does that make you shiver Alex?) and I'm looking forward to getting outside for a ride.  

Last night - I had an Alpine Spring beer by Sam Adams... I thought it was terrible.  Hey Lennie - you live around here - have you tried it?  As far as I am concerned, Sam Adams' beer is getting worse and worse.  They have a few good ones - Latitude 48, Noble Pils, but that's about it...What do y'all think?

Prost!

Morning did start off as planned, got up at 530 instead of 5 but still hit the gym.  Had a great run, 4 mi in under 40 min with a 9:30pace.  Fastests I've run ever. I think the spinning is making my legs a little stronger and the extra time I spend stretching is keeping that sciatic nerve from getting tweaked. Im feeling very pumped after hearing about the sprint tri series starting in June at such a great price. Its kind of like everything is working out.

No swim this morning like I planned but I am going to hit the pool first thing tomorrow for about 1500-2000yds.  I am also going to add in that strength program Charles mentioned.

Hope everyone has a great day! 

Strong bike=strong run!

Nice job.

April 7...shouldn't be a problem for you. You have been training pretty good up until your issues so you will have a pretty good base built up. First tri for our group of the season!

12/12 so far this month(includes hockey games...)

Hoping to get a swim in tonight. Only one lane for swimming so it gets crazy busy, which drives me crazy!

So has everyone signed up for a triathlon yet? If not, why? Talk is cheap, time to start laying down some cash to add to your commitment!! We started group in January so April/May/June, we should be seeing some races in our group! Stop making excuses and sign up! Bob is leading the charge with a HIM April 7. What about everyone else?