Here in NC we have had rain in the forecast for nearly every day for the past 2 weeks and it's looking about the same for the next week. I've been lucky enough to still get most of my training in depite and haven't gone too stir crazy. My typical routine these days is the following:
Mon - Weights or swim and a tempo run
Tue - Pilates class and spin class (both of which I teach AND participate)
Wed - Masters swim class and interval run
Thu - Weights and spin class (again, teaching the class)
Fri - Tempo run and recovery swim
Sat/Sun - one of those days long bike and weights and the other OFF
The Tour de France started and I'm all pumped again for the great scenery and action with the young up and coming riders. Here's my picks for top 5:
1) Contador - best rider but not on the best team.. will he be enough to carry the load?
2) Fromme - strong team and Wiggins out gives the overall favorite a good chance
3) Teejay - this was my original pick for the 3rd spot but his teammate Cadel Evans is not looking his age at all and Teejay may need to wait another year to make him move. Swap with Cadel if he has the legs to go the distance. This will be a BMC rider no doubt.
4) Andy Schleck - a weaker than average team for him may cost him a shot at podium so I bump him down to 4th
5) Richie Porte - the new 2nd man for Sky will have to be strong enough to help Fromme when needed and he may just slide into the top 5 because of that
Looking forward to watching todays stage on the DVR when I get home!
Showing posts with label high intensity training. Show all posts
Showing posts with label high intensity training. Show all posts
Tuesday, July 2, 2013
Tuesday, November 1, 2011
20/12 Vision
So with the end of the season super-sprint at the Sportsplex a few weeks behind us, time to look forward to 2012. I have taken the most of the past 2 weeks off except for an occasional ride with Roger to help him get ready for B2B (which he finished in under 6 hours with brutal winds). The sprint was good for both me and Morven as we both finished top for our age group, but unfortunately, I could not catch Morven on the staggered pool start and she ended up beating my by about 40 secs or so for the overall top Edge finisher. What a rock star triathlete that girl is... Roger and Melissa both had great races as well and rounded out a good day for the Team.
I have started to put the race schedule together and picking the races is one of the fun parts of planning. So far, I think Morven and I will hit the Little River 10 miler on January 14th and the Tobacco Road half-marathon on March 18th. They haven't posted the Beaverdam date on FSSeries yet but we already have a conflict on October 6th with Pinehurst, Sportsplex, and Giant Acorn all on the same day (Morven has us leaning towards the flat and fast Giant Acorn). Considering a 70.3 again for this year, but may just try and keep getting faster at the shorter distances instead.. undecided. If my brother wants to do the Chicago Triathlon with me in late August then that will be my A-lister otherwise I'll make it the half, like B2B or Steelhead 70.3.
As for now, hitting the weights hard and going 3x a week with a 3 week cycle for the next 4 weeks. Will also be adding the swim back this week with a swim focus for the next 10 days. Here's the first week of weights that we have so far:
WEEK 1
Mon (WOD): 3 sets unless noted
Incline BB press at 45 - 10, 8, 6 at 135, 155, 165
Jump rope/leg press SS - 50x on the rope and then together x 10 on the leg press (finished at 4 plates each side)
NG alternating pull-ups from side to side - added 16bs x 12
Walking lunges - 10yds and back w 25lb DB's
SA DB row on the bench - 80lbs x 10 each
Abs on the decline - 10 tosses to the side, side and middle with 5kg
Arnold press at 90 deg - 50lb x 8
Wed (WOD) - HIIT Tabata Style 6x through with 2 mins rest after 3x
1. L push ups left
2. Plank
3. L push up right
4. Seal-ups
5. Jumping slam balls
6. DB step ups left
7. Dips off step
8. DB step ups right
9. KB swings
10. Leg raises in slings
Fri (WOD): 3 sets unless noted
DB bench press - 4 sets (1st as a warm up)
Balance squats with BB on the BOSU x 10
SA alternating cable pulldowns - x 6-8 each arm
Glute/ham raises off bench on ball x 15
Tricep rope OH - x 10
TRX lunge hop x 10 each
BB SLDL - x 10
Rope climb abs on decline - x 30
I have started to put the race schedule together and picking the races is one of the fun parts of planning. So far, I think Morven and I will hit the Little River 10 miler on January 14th and the Tobacco Road half-marathon on March 18th. They haven't posted the Beaverdam date on FSSeries yet but we already have a conflict on October 6th with Pinehurst, Sportsplex, and Giant Acorn all on the same day (Morven has us leaning towards the flat and fast Giant Acorn). Considering a 70.3 again for this year, but may just try and keep getting faster at the shorter distances instead.. undecided. If my brother wants to do the Chicago Triathlon with me in late August then that will be my A-lister otherwise I'll make it the half, like B2B or Steelhead 70.3.
As for now, hitting the weights hard and going 3x a week with a 3 week cycle for the next 4 weeks. Will also be adding the swim back this week with a swim focus for the next 10 days. Here's the first week of weights that we have so far:
WEEK 1
Mon (WOD): 3 sets unless noted
Incline BB press at 45 - 10, 8, 6 at 135, 155, 165
Jump rope/leg press SS - 50x on the rope and then together x 10 on the leg press (finished at 4 plates each side)
NG alternating pull-ups from side to side - added 16bs x 12
Walking lunges - 10yds and back w 25lb DB's
SA DB row on the bench - 80lbs x 10 each
Abs on the decline - 10 tosses to the side, side and middle with 5kg
Arnold press at 90 deg - 50lb x 8
Wed (WOD) - HIIT Tabata Style 6x through with 2 mins rest after 3x
1. L push ups left
2. Plank
3. L push up right
4. Seal-ups
5. Jumping slam balls
6. DB step ups left
7. Dips off step
8. DB step ups right
9. KB swings
10. Leg raises in slings
Fri (WOD): 3 sets unless noted
DB bench press - 4 sets (1st as a warm up)
Balance squats with BB on the BOSU x 10
SA alternating cable pulldowns - x 6-8 each arm
Glute/ham raises off bench on ball x 15
Tricep rope OH - x 10
TRX lunge hop x 10 each
BB SLDL - x 10
Rope climb abs on decline - x 30
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