Strength training is going well and is helping me get back some of the size and definition I lost from the two years I have gone away from it. I also can already tell it is helping keep the nagging issues at bay by having all stabilizing muscles much stronger.
I do not have any data as to how it is equating to triathlon performance but I do know I am enjoying myself, helping reduce nagging injuries and am looking better.
Monday, January 16, 2012
Wednesday, December 14, 2011
Strength Training
There is always a lot of debate in the world of endurance sports about the benefits of strength training. There are those that say specificity is key and to get better at swim, bike, run you should use your time swimming, biking and running. Then there are those who say that weight training can help on reduce the volume needed in endurance sports to get the same or better performance.
I am of the camp that says weight training if done properly and woven properly into a training regime will produce benefits that sole S,B,R will not. Those benefits being reduced overuse injuries due to your body being able to handle more with it being stronger, less over training, possible more power to unleash in the water, on the bike and on the run and finally a better overall physique.
If weight training is good enough for Lance it is probably good enough for me. That is a joke because Lance is a phenomenon and we cannot really compare what he does and extrapolate that to ourselves.
In closing I am going to start incorporating some basic workout stuff, crossfit and running into my weight lifting 2 times a week. This way I accomplish some easy running and build some strength. I say if you like lifting do not give it up and if you have time and know how to lift properly it really won't hurt and it will get you off the trainer and out of the water for a little while.
I am of the camp that says weight training if done properly and woven properly into a training regime will produce benefits that sole S,B,R will not. Those benefits being reduced overuse injuries due to your body being able to handle more with it being stronger, less over training, possible more power to unleash in the water, on the bike and on the run and finally a better overall physique.
In closing I am going to start incorporating some basic workout stuff, crossfit and running into my weight lifting 2 times a week. This way I accomplish some easy running and build some strength. I say if you like lifting do not give it up and if you have time and know how to lift properly it really won't hurt and it will get you off the trainer and out of the water for a little while.
Monday, December 5, 2011
Day 5 of 32 Day Challenge
Well we are on Day 5 of Spinervals 32 Day Challenge and I may not still be eligible for finishers medal but I am really enjoying the challenge.
Coach Troy is doing a very good job of mixing up the workouts so that we are not trashed each and everyday. I have been adding extra running and it seems to be going ok as well. I am doing one speed workout a week to make sure I maintain that and one long run a week with my wife and son in the baby jogger for SAUs (Spousal Approval Units).
It is great having so many people going through the same workouts day after day and it is rewarding to be able to post successes and reassuring to know that in failure people are there to pick you up.
Starting Friday the 9th through Sunday the 18th Coach Troy is going to separate the men and women from the boys and girls. That stretch coming up is extremely daunting and it is going to mentally and physically going to take a toll but again knowing that others are suffering makes it just a bit more bearable.
Picture from Coach Troy's Blog but might as well be my DVD collection as I now have over 20 Spinervals DVDs.
Coach Troy is doing a very good job of mixing up the workouts so that we are not trashed each and everyday. I have been adding extra running and it seems to be going ok as well. I am doing one speed workout a week to make sure I maintain that and one long run a week with my wife and son in the baby jogger for SAUs (Spousal Approval Units).
It is great having so many people going through the same workouts day after day and it is rewarding to be able to post successes and reassuring to know that in failure people are there to pick you up.
Starting Friday the 9th through Sunday the 18th Coach Troy is going to separate the men and women from the boys and girls. That stretch coming up is extremely daunting and it is going to mentally and physically going to take a toll but again knowing that others are suffering makes it just a bit more bearable.
Picture from Coach Troy's Blog but might as well be my DVD collection as I now have over 20 Spinervals DVDs.
Thursday, December 1, 2011
Day 1 of Spinervals 32 Day Challenge
Well Day 1 could have definitely started better. First, I had to wake up at 3am and help the wife get up to get some things done she needed to get done for work. Second, about 30min before I was supposed to wake up again and do my Threshold Test I woke up in pain from one of the worst and totally unexplained calf cramps I have ever had.
So, dejected I had to scrap the threshold test as it would have done me no good to plug away at it with a bum calf. So, instead I chose to do an aerobic day which is Day 2 of the challenge. Being that my morning was ruined with a sore calf I decided I would use my lunch break and hammer away the stationary bike in Zone with some cadence changes and a few zone 1 spins. Below is a picture of me midway through my lunchtime Zone 2 aerobic base building ride.
Tomorrow morning I am set to knock out a threshold test.
So, I think I have already failed the challenge and its day one, but with the baby, my wife's schedule and my own schedule I do not think I would have hit all the workouts anyway. This though does not stop me from continuing and seeing what % of the workouts I can hit over the next 31 days. My realistic goal is to miss less than 4 workouts. I will also do my best to not conveniently make those missed workouts be Tough Love and Hardcore 100.
Well lets hope the body recovers from the random cramp and I can put up some decent numbers tomorrow morning. Hoping to have my Threshold around 250 watts which is 4% growth over my test 2 months ago.
So, dejected I had to scrap the threshold test as it would have done me no good to plug away at it with a bum calf. So, instead I chose to do an aerobic day which is Day 2 of the challenge. Being that my morning was ruined with a sore calf I decided I would use my lunch break and hammer away the stationary bike in Zone with some cadence changes and a few zone 1 spins. Below is a picture of me midway through my lunchtime Zone 2 aerobic base building ride.
Yes the picture is bad but my phone needs to be relieved of its duties soon.
Tomorrow morning I am set to knock out a threshold test.
So, I think I have already failed the challenge and its day one, but with the baby, my wife's schedule and my own schedule I do not think I would have hit all the workouts anyway. This though does not stop me from continuing and seeing what % of the workouts I can hit over the next 31 days. My realistic goal is to miss less than 4 workouts. I will also do my best to not conveniently make those missed workouts be Tough Love and Hardcore 100.
Well lets hope the body recovers from the random cramp and I can put up some decent numbers tomorrow morning. Hoping to have my Threshold around 250 watts which is 4% growth over my test 2 months ago.
Monday, November 28, 2011
Intensity and Knee Pain
Well two posts in one day is a rarity but I needed to post this training update.
As a coach I try out stuff before I release it to my team. I have been working on a very high intensity program for the past 8 weeks focusing on building my threshold on both the bike and the run. Today on the run I think all that intensity caught up with me and I was stricken with knee pain that has continued for a few hours now.
I am going to lay off running for a few days. Focus on cycling and the 32 Day Challenge and see how the knee responds. I am hoping this is a fleeting thing but we will see.
On the flip side this is why I test things out first. This appears to have been too much intensity for the age grouper body. I am young as well so anyone who is older I would see having even more issues with this training plan. As is this training protocol will not make it onto the plans of my clients.
Like most things intensity is good but it has to be in correct amounts.
I am not positive if the intensity over time has caused the knee issue but I cannot point the finger at anything else.
As a coach I try out stuff before I release it to my team. I have been working on a very high intensity program for the past 8 weeks focusing on building my threshold on both the bike and the run. Today on the run I think all that intensity caught up with me and I was stricken with knee pain that has continued for a few hours now.
I am going to lay off running for a few days. Focus on cycling and the 32 Day Challenge and see how the knee responds. I am hoping this is a fleeting thing but we will see.
On the flip side this is why I test things out first. This appears to have been too much intensity for the age grouper body. I am young as well so anyone who is older I would see having even more issues with this training plan. As is this training protocol will not make it onto the plans of my clients.
Like most things intensity is good but it has to be in correct amounts.
I am not positive if the intensity over time has caused the knee issue but I cannot point the finger at anything else.
Offseason & Spinervals 32 Day Challenge
Offseason:
Well even though I did not really take much time off from training as I have been doing a ton of Threshold workouts I have taken the offseason to not eat like I should and endulge in things I otherwise would not have. This has resulted in me being about 10-12lbs over the weight I would like to be for IMTX in May. So, for the most part my offseason eating whatever I want is pretty much over. I will not get too strict till February but I am starting the process now.
Changes Going Forward:
Less monster energy drinks, cokes, sweet tea, beer and more water.
Less sweets and more fruit (apples and bananas being my go to).
Less second helpings at dinner time.
Spinervals 32 Day Challenge:
Well because I thoroughly enjoy Spinervals and have a rather large library of DVDs I am going to partake in the Spinervals 32 Day Challenge that Coach Troy has put out there on Twitter and Facebook. I have already planned these 32 days for myself but I think this challenge could be the extra kick in the butt to get the workouts in more so than the normal.
The main problem I am going to have to work through is getting in my other sport activities while on the 32 Day Challenge but I will figure it out. The challenge starts this week and I will do my best to keep updating the blog with how the challenge is going and how I am incorporating other sports.
Well even though I did not really take much time off from training as I have been doing a ton of Threshold workouts I have taken the offseason to not eat like I should and endulge in things I otherwise would not have. This has resulted in me being about 10-12lbs over the weight I would like to be for IMTX in May. So, for the most part my offseason eating whatever I want is pretty much over. I will not get too strict till February but I am starting the process now.
Changes Going Forward:
Less monster energy drinks, cokes, sweet tea, beer and more water.
Less sweets and more fruit (apples and bananas being my go to).
Less second helpings at dinner time.
Spinervals 32 Day Challenge:
Well because I thoroughly enjoy Spinervals and have a rather large library of DVDs I am going to partake in the Spinervals 32 Day Challenge that Coach Troy has put out there on Twitter and Facebook. I have already planned these 32 days for myself but I think this challenge could be the extra kick in the butt to get the workouts in more so than the normal.
The main problem I am going to have to work through is getting in my other sport activities while on the 32 Day Challenge but I will figure it out. The challenge starts this week and I will do my best to keep updating the blog with how the challenge is going and how I am incorporating other sports.
Tuesday, November 15, 2011
New Bike and Training Slow Down
Well I found an awesome deal on a 2010 Trek Speed Concept 7series and swept it up. I just got it back all built up and I am super excited about riding it. Problem is the seat post is too long but already scheduled my fit appointment with Tad Hughes from http://www.tadhughescustom.com/ probably the premier bike fitter in Houston and maybe all of Texas.
I have already sold my other tri bike so this is where the training slowing down comes in. I am training on my roadie which I love but I cannot do long threshold intervals on my road bike. So, I am still working on the intensity but have not reached my 2x20min intervals yet.
Looking forward to the bike being done and the new fit. Maybe get a few free watts out of the fit and be a little faster on the road with the Speed Concept.
I have already sold my other tri bike so this is where the training slowing down comes in. I am training on my roadie which I love but I cannot do long threshold intervals on my road bike. So, I am still working on the intensity but have not reached my 2x20min intervals yet.
Looking forward to the bike being done and the new fit. Maybe get a few free watts out of the fit and be a little faster on the road with the Speed Concept.
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