Hey guys just wondering what you think about what workouts people should be doing in the off season that will help them be in more shape for racing!!!!! specifics would help alot please
Most guys opt for 12 oz curls.
Find a gym near you and hire a personal trainer for a session or 2. Let them know what kind of physical strength is needed and talk about endurance and flexiblity involved with roadracing. They should be able to put together a really good program tailored for you personally.
I picked a nice elliptical. 30 mins 3x a day seems to get my heart pumping enough to build endurance while still doing some strength training on the higher settings.
Agility, core strength, endurance and lower body.
Remember, 7 lbs. = 1 hp.
QuoteI picked a nice elliptical. 30 mins 3x a day seems to get my heart pumping enough to build endurance while still doing some strength training on the higher settings.
I just started the same (did you mean to say 3x per day? who has time for that?) I go every morning, 30 min cardio focused elliptical, next week I start a 45 min circuit training (10 stations) on top of that, low weight high rep combined with stretching. the way I figure I should be able to shed 35 lbs by end of april without breaking TOO much of a sweat... thats like 5 ponies right!!!! Sure was alot easier when I was 22... damn metabolism!!!
tim
Recumbent bike. 30 - 40 mins 4 or so times per week. It's simple to lose track of time pedaling in front of the big-screen.
QuoteI just started the same (did you mean to say 3x per day? who has time for that?)
i work from home, so i do a stint in the morning, one mid day, and another around 7:30
My hopes is to drop 20 pounds by March 12th but just building up the stamina will be enough to keep me happy for now.
Triathlon training is working for me. Swimming, biking, and running every week is giving me a well-rounded workout. My first race this year is one of the AZ Xterra off-road tris in April, which is a 1500m lake swim, 26K mountain bike, and 10K run (almost an Olympic distance, but the swim is too short due to being on a MTB). So I'm training for that distance. This season, when I'm not roadracing I'm training and racing in tris. Once a racer, always a racer. ;)
QuoteMy first race this year is one of the AZ Xterra off-road tris in April, which is a 1500m lake swim, 26K mountain bike, and 10K run (almost an Olympic distance, but the swim is too short due to being on a MTB).
You didn't tell me you get to use the MTB for the swim! :P :-*
-z.
QuoteYou didn't tell me you get to use the MTB for the swim! :P :-*
Oopsie! I meant the bike ride was shorter. ::) Using a MTB in the swim would definitely slow one down.
QuoteMost guys opt for 12 oz curls.
LOL!!!!
Paul works six days a week in maintence at a manufacturing plant, runs Renee to and from basketball everyday, and then plunks his arse on the chair.
:)
I'm on a seafood diet, I see food, I eat it! ;D ;)
QuoteI'm on a seafood diet, I see food, I eat it! ;D ;)
Then you must add the 12 oz curls or your workout is not complete! :o ;D
doing cardio is ony possible when someone's pointing a gun at my back.
I play racquetball twice a week, lasts about an hour each time and I'm totally drained. It's an awesome sport for cardio, while not being so boring as the bike or elliptical.
I'd do the elliptical deal, but you can't watch any real interesting tv stations at the club I'm at. There ought to be cardio machines at the peep show I go to.
I also weight train 3 times a week. One hour sessions. I limit the time between sets to ONE minute, and do about 5-6 sets per lift. Helps with some cardio, but not enough for racing.
QuoteThere ought to be cardio machines at the peep show I go to.
Russ? You have a new business idea there! Call it an "Executive" workout, keep it high end, and charge a small fortune. Just remember who gave you the idea!
;) ;D ;D ;D ;D ;D ;D
All those suggestions are great.
(Although I'd question the 12oz curls ;D)
When choosing a piece for using at home, it's important to understand that there is a LOT of stuff out there that is total crap! Also, although there are pieces out there that are a bit more effective
(i.e. an elliptical vs. a bike)
the most important thing to keep in mind is...
"What will I use the most?"
There isn't an exercise machine available that burns any calories at all when there are jackets & sweaters hanging from it. :D :D :D
All that being said, I'm about 8lbs behind for my weight loss goal for Daytona... ::)
QuoteWhen choosing a piece for using at home, it's important to understand that there is a LOT of stuff out there that is total crap! Also, although there are pieces out there that are a bit more effective
Um...you were speaking of exercise equipment...right? ;)
but as of weight training waht do u guys think would b the most effective i mean like mostly stuff with your legs??? or upper body
What parts of your body do you feel the most after getting off the bike? Do your quads burn? Your calves?
The parts that you notice are the ones that you should be developing.
Wait... what am I saying??? You don't need to exercise - just eat lots and lots of pizza and ice cream. Yeah. That's it - chocolate chip ice cream.
:o
MZgirl...I'd reply to your comment, but I'm married and I'm not sure how to respond without getting into trouble. Suffice to say that you made me snarf a soda all over my keyboard. ;D
Anyway...
My legs are always burning after a heavy race weekend or a good trackday.
But I think your weight training routine should be based on the idea that you will build some lean muscle mass. That will make it easier to keep your weight under control.
Staying strong, but light, is probably best for us.
Now I just need to weld the refrigerator shut.
8)
QuoteNow I just need to weld the refrigerator shut.
8)
you just need to not go back for third helpings!
A morning 15 min streching session, 30 min cardio session with a hr about 155-160 followed by a 45 min wt session.
Then a nightly 20 min fat burning session with a hr around 120 and core training for 20 min, sometime yoga
Streching is good :)
QuoteA morning 15 min streching session, 30 min cardio session with a hr about 155-160 followed by a 45 min wt session.
Then a nightly 20 min fat burning session with a hr around 120 and core training for 20 min, sometime yoga
Streching is good :)
Heart rates should be based on fitness level and age. That's why a PFT is important, they can set that stuff up for you. The old 220 hr - age multiplied by intensity (60-85%) doesn't necesarily work for an athlete. I work out in a range suitable for someone a decade younger than I actually am. Monitoring resting hr is important also.
But for the guy asking, get started and tweak as you go. You'll know your body better than anyone else. AND...this is important, don't start making excuses to miss workouts. This just leads to lack of results, which leads to frustration. Not a good thing.
As you can see, have a well rounded routine is what's important, and after awhile, you will know instictively what you need to work on. Good luck!