posted by David on Mar 14
Athletes are different from bodybuilders. Athletes require flexibility, agility, speed, endurance, strength and mental focus. Bodybuilding only requires you “look” like you have all the above. I have a few friends who implement CrossFit training to help then in their jobs (one is a police officer). My Son will use some of the principles for preparing for High School Varsity Wrestling. He will be going into the 9th grade. So this summer we will be doing a lot of burpies, running, kettlebell and sledgehammer training.
posted by David on Oct 31
Today I ran 1.6 miles to the gym, then 1.6 miles back home. At the gym this is what I did:
5 super-sets of: Leg Extensions & Seated Leg Curls (24 Reps per exercise).
2 High rep low weight leg presses: 26 Reps both sets.
…As for the last post, it was really something I re-posted from a forum, where some agreed that 4th Amendment violations are something to be upset about rather than the “Public Option”. I stated that the new Health care reform bill could be used as leverage to pry into people’s privacy all to ensure we have “government approved” coverage.
As long as I stay healthy, I guess I could avoid going to the doctor if we are forced into the government welfare system. Running anyone?
posted by David on Oct 26
I have since completed the previous workout schedule.
I will add a new one soon.
My 2010 goals:
- To be able to swim (at least) one mile (without stopping) by May 2010.
- Do complete the Lumberjack100 and not get last place.
- Get (at least) three top 5 Tailwind USAC series finishes and 1 top 3 finish.
- Top 10 in the 2010 Iceman (in my class).
posted by David on Oct 16
For the 2010 race season I hope to get more top 5 finishes.
To reach this goal I plan to continue my biking though the schedule over the winter will be scaled down. I will also add in cross country skiing once a week and swimming (hopefully) once a week. Also I just purchased new running shoes and have already started my running. Weight lifting will also include high rep squats with as much weight as I can handle for 20+ repetitions.
Proposed schedule:
Monday: Weights, 30+ spin on stationary bike and running.
Tuesday: Weights, 30+ spin on stationary bike and running.
Wednesday: 20 mile riding with little intensity.
Thursday: Swimming.
Friday: Riding back roads or road biking.
Saturday: Cross Country skiing (snow months only), weights**.
Sunday: Running, weights**.
** = one day (Sunday or Saturday) .
I hope to be able to supplement my bike racing with running races 10k and 1/2 marathons. I also have a goal to be able to swim 1 mile.
posted by David on Jan 23
Today, I will do much of what I did yesterday…. the differnce is a focus on leg excercises for the weights portion and the following for Aerobic:
- 10 minutes recumbent bike at 80 RPM’s
- 10 minutes stair stepper at 80% effort
- 10 minutes of treadmill 2 minutes brisk, then 1.5 minutes hard running
- 10 minutes upright bike/spinner with resistance @ 95+ RPM’s
- 10 minutes recumbent bike at 80 - 90 RPM’s
- 10 minutes stair stepper at 80% effort
- 10 minutes of treadmill 2 minutes brisk, then 1 minute hard running
- 10 minutes of recumbent bike for recover spin at 80 RPM’s
Thats a total of 80 minutes of aerobic.
posted by David on Jan 22
Today I did 72 minutes of bike, stair stepper and treadmill. (No rest in between sets)
- 10 minutes bikes
- 10 minutes star stepper at 60% to %80 effort
- 10 minutes treadmill 2 minutes brisk pace 1 minute hard running..this repeated until 10 minutes were up, all at 15% grade incline.
- 10 minutes of bike at least 90 RPM’s
- 10 minutes of stair stepper60% to 80% effort
- 10 minutes treadmill 2 minutes brisk pace 1 minutes hard running, repeat until 10 minutes were up, at 15% grade incline.
- 12 minutes brisk pace until the last 2 minutes to cool down.
Then weights.
The next work out will include an extra 10 minutes of bike with pedal resistance. and every week thereafter will be an increase of 10 minutes on bike.
posted by David on Dec 14
My winter training has officially started. I usually start off with a concentration in strength training & flexibility. I was doing upright rows and I feel like I may have injured myself. This is not normal, but the neck and upper back pain does come and go. I go to chiropractor and message therapist and I recover fairly quick.
posted by David on Apr 10
April 1st, 6.5 miles - Stationary Spinner at Gym
April 2nd, 10 miles - i very easy lap at Pontiac Lake
April 3rd, 2007 17.6 miles - a 90 minute Tempo ride on Stationary Bike
April 6th, 2007 7 miles Vo2 Max workout 45 minutes on Stationary bike at Gym.
April 7th, 2007 10 miles at Pontiac Lake definitely a Vo2 Max Workout.
posted by David on Mar 26
March 22nd, 207 16.5 miles on the Stationary Bike.
March 24th, 2007 36 miles through Clarkstion, Pine Knob (The Ski Resort), Heather Lake, Lake Orion. –Awesome hills!
March 25th, 2007 34 miles South on Lapeer Rd, West on Greenshield, Orion, Stoney Creek Rd. Through pavement at Addison, Predmore Rd, Drahner Rd., Oxford, Polly Ann and to Clarkston Rd in Lake Orion.
March 26th, 2007: 16 miles at Island Lake…. (Blue/Yellow loops) at Recovery spin pace.
posted by David on Mar 21
January 2nd, 2007: From downtown Lake Orion to Addison and Back: 16.5 miles
January 3rd, 2007: Stoney Creek (11:30am and I had the day off from work): 10 miles
Week ending January 6th, 2007 I did a total of 31 miles on Stationary Bike.
Week ending January 13th, 2007 I did a total of 33 miles on Stationary not counting a 15 minute warm up each of the 3 days.
Week ending January 20th, 2007 I did a total of 36 miles on Sationary not counting 15 minute w/u and c/d.
January 24th, 2007: Lake Orion to Bald Mtn (North) to Addison and back home: 20.4 miles.
Week ending January 27, 2007 I did a total of 45 miles on Stationary, with w/u and c/d on spinner.
Week ending February 3rd, 2007 I did 48 miles on Staionary bike, with no spnner this week. Also my cadence is higher (slightly which explains the extra 3 miles (4 days worth).
Week ending February 10th, 2007 I did 52+ miles on staionary bike, with some High cadence spins on Spnner (that explains the “+” miles.
February 11th, 2007 I did 9.7 miles at Pontiac Lake Blizzard ride.
Week ending February 17th, 2007 I did 52+ miles (same as above). Note that the entries for “Week ending…” are cumilative and are based on Tempo intervals… so far.
February 21st, 2007 I did 30.58 miles with Pauly Bailey on the roads, through Lake Orion to Clarkston and back… did some killer hills.
Week ending February 24th, 2007 I did an easy 58+ miles. 5 minutes extra on the Tempo intervals each day…
Febrary 28th, 2007, 36 miles Another “Pauly road ride”.didn’t eat well ended my Weds “Pauly road” feeling tired… maybe because we also added an extra 6 miles of Lapeer Rd.
March 2nd, 2007 Wednesday rained… we did Friday instead. Awesome 31+ mile ride again.
Week ending March 3rd, 2007 I did 58+ miles same as above
March 4th, 2007 did a part of the Pauly Road Route with another rider… but did only 26 miles.
Week ending March 10th, 2007 Only 39+/- miles on the days I was at the gym on the Stationary/spinners…. but sameworkou as above on those day except the Weds ride.
March 14th, 2007 Felt much stronger 42 miles.
Week ending March 17th, 2007 42 miles … but similar to above.
March 19th, 2007 … 39 minutes of spinner… but no way to measure the miles. Ask Mike Moss I did this with a group at his house… 
March 20th, 2007 …. 20+ miles though Orion Oaks, Joslyn to Scripts to Lapeer to Greenshield Rd. to Joslyn Rd. and back home.
Entries in Gray: Previously postedBike rides or assumed Gym workouts.
Entries otherwise are new.
As of Yesterday: 678 miles total.
