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Summer Workouts! - Page 3

post #61 of 80
Thread Starter 
Lemii-
First welcome! Second, if what you seek is really to benefit your skiing & health, it is a lifestyle change that is in order. That lifestyle change has to start w diet. There are many varieties out there, but fuel for the motor is key!

I would advise getting your hands on a copy of Racing Weight by Matt Fitzgerald. This book is key in any athletes or weekend warriors planning. You don't have to be a triathalete to benefit. I am convinced that poor nutrition & excess wt kill 99% of dreams. Also, at your size, your core muscle are over stretched & passively inefficient. They are simply too far from your spine to be of any use.

Second, hire a trainer & set reasonable goals. These should not be based solely on wt! % of body fat, 5k time, 10 mile bike time, pushup count, days of consecutive workouts, pant size, blurpies.... Whatever other than wt & @ 1, 2, 4, 8 month intervals!!!

Good luck & keep us posted!
post #62 of 80
Thread Starter 
Currently switching gears to longer bouts of exercise for preparation of Reach The Beach NH - 200 mile relay. My body is not so used to going long (>5 miles) & is really rejecting the attempts. Balancing long runs w some biking + a focus on core / proper diet. An extra savings of 3-5 pounds really adds up over 10, 20, 25....30+ miles of running.
post #63 of 80

Congrats on your success and thanks for sharing your experience...it is motivating.  That's what I like about goals, whether their lofty, stretch goals, or smaller, "reasonable" goals...they all help motivate me.  My next goal is to run a 5k or perhaps two this fall.  I know it's not a long run, but for a guy who is built more for football, Scottish Heavy Athletics (in which I competed for about 6 years), and powerlifting, any kind of distance running is a challenge.  By God's grace, I have pretty healthy joints, so I am able to train.  After the 5k, my goal is 5 miles, then a 10k, but I haven;t set a timeline for those, though I do hope to run 5 miles outside by Thanksgiving; I ran 2.5 yesterday. 

 

My biggest issue is food intake, not so much what I eat, but how much I eat and when I eat it.  With my wife's help I am seeing some success in this area too.

 

Again, thanks for the encouragement..I can't wait to get on the slopes!

post #64 of 80
Quote:
Originally Posted by LEMII View Post

.  By God's grace, I have pretty healthy joints, so I am able to train.  After the 5k, my goal is 5 miles, then a 10k, but I haven;t set a timeline for those, though I do hope to run 5 miles outside by Thanksgiving; I ran 2.5 yesterday. 

 

This may be the fastest way to undo God's grace.

A guy of your size does not need to be banging out distance runs.

Keep it short and fast. Build up intensity slowly .

post #65 of 80
Quote:
Originally Posted by LEMII View Post

Congrats on your success and thanks for sharing your experience...it is motivating.  That's what I like about goals, whether their lofty, stretch goals, or smaller, "reasonable" goals...they all help motivate me.  My next goal is to run a 5k or perhaps two this fall.  I know it's not a long run, but for a guy who is built more for football, Scottish Heavy Athletics (in which I competed for about 6 years), and powerlifting, any kind of distance running is a challenge.  By God's grace, I have pretty healthy joints, so I am able to train.  After the 5k, my goal is 5 miles, then a 10k, but I haven;t set a timeline for those, though I do hope to run 5 miles outside by Thanksgiving; I ran 2.5 yesterday. 

 

 

I would again suggest a consult with a fitness expert and spend some one-on-one time with him or her to look at your overall activity, exercise, fitness, and eating patterns in relation to your longer term goals.  I suspect that you have some outstanding strengths (pun intended) upon which to build.  Power lifting, for example, is an exercise used by many skiers for ski season preparation, and I suspect that that your skill and strength at this can be built into part of a good overall program.  Also, be open to doing differently things.  Lobo is probably right that your body, as it is now, is probably not a long distance running machine; however, look at other options such as longer bike rides, hiking, cross country skiing, and swimming in addition to some running.  Based on what I have read in your blurbs, some elements that you should consider in your training would include core, balance and some flexibility.   Ask the trainer to look at your  functional muscle recruitment patterns - I suspect that your body is trained to produce a lot of power in short bursts, but not sustained multiple application of power in dynamic positions found in skiing.  There are exercises that help to re-train muscle recruitment patterns.  You also probably want to include both some work on sustaining anaerobic work over longer periods.

 

I don't want to make this sound overly complex or rigorous.  On the basis of what you said about competing in Scottish games and power lifting, you probably already have a great basis upon which to build.  Think of this new pursuit as molding what you already have to meet new goals. 

 

One last suggestion...  being that it is only a few months until the ski season starts, your body might not have time to adapt to the new stuff you do.  Long-term goals might include how you want to be at the beginning of the 2013/2014 season as well.  Lifestyle changes in terms of how you eat and exercise do take time to become stable, and our bodies sometime take longer than we want to adapt and change.

 

Good luck!!


Edited by canadianskier - 8/23/12 at 10:44am
post #66 of 80

backyard rock landscaping today and MTB ride with my daughter.  Tomorrow will be a nice scramble up Mt Baldy.  Plan go to Revelstoke later in the week for a few days of MTB riding.  Gym and riding M & W.  Tuesday rest.

post #67 of 80
Thread Starter 

Saturday: Long run on fairly hilly terrain & Vermont "roads" 22 miles @ 7:20's pace.

Today: Watched Wife at a TRI & then went for a scramble of a run + 4 miles on the road (race course post event) at Mid 5's pacing. 

 

Need to solicit some help to get my pack on board w/ road / mtn & perhaps CX biking.

 

Have some big plans that I am scheming.......

post #68 of 80
Thread Starter 
In the Lab tonight: bike/core/treadmill/kettlebell session.

Also signed up for a education series on Running Kinematics mid September.
post #69 of 80

What is Running Kinematics?

post #70 of 80
Thread Starter 
Quote:
Originally Posted by canadianskier View Post

What is Running Kinematics?

Motion Analysis of Gait / Form of running & pathomechanical factors leading to injury.

Or hopefully the science that lets me treat my clients better & helps me run 17' 5ks on a regular basis....


7.7 miles tonight after core work.
Looking to pull biking in some more....

2 weeks until the 200 mile Reach The Beach race!
post #71 of 80

Summer training at it's best...  see link

 

 

http://www.epicski.com/t/113338/mountain-biking-revelstoke

post #72 of 80

I am up to about 50 miles of single track a week on the mountain bike.  First year mountain biker.  The single track I ride is tight with lots of trees where the bars barely fit through, lots of switchbacks, not very flowy, lots of roots and lots of steep short ups and downs.  Average speed for the trail is listed as 3.5mph in the trail guides.   Last Thursdays time was 58 minutes. I am just happy as a pig in sht to be doing mountain biking at all.

 

Got a diagnosis last year and treatment that wiped out a whole list of life long physical ailments.  I dropped 45 pounds in 4 months and then last May I underwent  surgery for a double direct hernia.  I started mountain biking 4 weeks later.   I have better flexibility, better stamina and better strength than I have ever had at any time in my life. 

 

Biggest problem I have is being 57 years old and not knowing where my physical limitations are.   I keep hitting a few of those limitations and now realizing that I am rather stupid when it comes to training for stamina and distance.      I am great on understanding movement and designing a training program to pick up technical skills but oh boy I have some learnin to do on anything past 40 minutes or so. .

 

I would like to be able to ride 25-40 miles of single track over a 4-6 hour period without being totally spent or sick. The pictures and descriptions I am seeing posted make me drool.

 

This winter I will probably go back to telemark skiing.  I haven't been able to do that for a few years. icon14.gif

post #73 of 80
Quote:
...... First year mountain biker.

......I am great on understanding movement and designing a training program to pick up technical skills but oh boy I have some learnin to do on anything past 40 minutes or so. .

 

I would like to be able to ride 25-40 miles of single track over a 4-6 hour period without being totally spent or sick. The pictures and descriptions I am seeing posted make me drool.

 

This winter I will probably go back to telemark skiing.  I haven't been able to do that for a few years. icon14.gif

 Congratulations on the recovery and new activities!!!  Be patient with the endurance.  It really takes time to build it up.  Although you can get some great gains across a year,  it takes more than one season to build good cardio fitness for endurance sports.  At 57 it takes more time and a bit more stick-to-it-ness, but good cardio fitness is attainable. 

post #74 of 80
Quote:
Originally Posted by canadianskier View Post

 Congratulations on the recovery and new activities!!!  Be patient with the endurance.  It really takes time to build it up.  Although you can get some great gains across a year,  it takes more than one season to build good cardio fitness for endurance sports.  At 57 it takes more time and a bit more stick-to-it-ness, but good cardio fitness is attainable. 

My research and gut feeling is telling me its more how I am doing things than what I am doing.  Poor hydration practices,  Too much of my time at high exertion levels,  Poor warmup and cool down practices,  Eating at the wrong times, Lack of sleep,  Inadequate intervals of time between rides or falls. 

 

All of those things pretty much leads to the "Duh, you friggin moron, what were you expecting" response in my head.   Certainly I am making changes but what and how much is needed is where I am at.

 

I need to pick up a hydration system of the right size and type.  Still researching this.  Everytime I think I have it I read something else that opens another door.  Sooner or later I have got to pull the trigger even if its not ideal.    What do youz guys put in the water?  Fish f**k in that stuff yeah know! that's why it tastes funny.

 

I need to figure out how to pace myself better and design the kind of buildup program you and others in this thread have talked about.  I probably need to incorporate more time in between rides with some stretching and other excercise on off days.  I am still a bit foggy on how much and what to include in a program.  Anybody with a good book suggestion geared towards mountain biking at my age.

 

I am currently eating carbs about a half hour before I go. Seems like I run out of energy quicker if I don't but, that may not be the best practice.  Nutrition wise I eat very good.   Maybe I need to carry something to eat on the fly.

 

One of the problems I was having was stiff neck and low grade headaches.  One of the things I came across  that helped a lot was to put a strap on my progressive trifocals to keep them in the right spot on my nose so I don't have to tilt my head back so far.  I have also shortened up the cockpit, raised my saddle a bit more and moved the cleats on my shoes forward just a little.  I am strongly considering shorter cranks.

 

Your photos just make me drool.  Like everyone else, I want it now, if I wanted it a year from now I would start a year from now.hissyfit.gif   just kidding, I am enjoying the discovery process and the journey in and of itself. icon14.gif

post #75 of 80
A good place to start is Joe Friel's "Training Bible for Cyclists.". It explains training, endurance and nutrition. He also has a useful book "cycling past 50" which is somewhat duplicative but also talks about the issues of aging (and debunks most of them). One of the best things from these books is the need to train hard, but rest harder. Rest is where fitness is gained. And rest is more important as you age.

Mike
post #76 of 80
Quote:
Originally Posted by Pierre View Post

My research and gut feeling is telling me its more how I am doing things than what I am doing.  Poor hydration practices,  Too much of my time at high exertion levels,  Poor warmup and cool down practices,  Eating at the wrong times, Lack of sleep,  Inadequate intervals of time between rides or falls. 

 

All of those things pretty much leads to the "Duh, you friggin moron, what were you expecting" response in my head.   Certainly I am making changes but what and how much is needed is where I am at.

 

I need to pick up a hydration system of the right size and type.  Still researching this.  Everytime I think I have it I read something else that opens another door.  Sooner or later I have got to pull the trigger even if its not ideal.    What do youz guys put in the water?  Fish f**k in that stuff yeah know! that's why it tastes funny.

 

I use a CamelBak Hawg, but also have a bigger CamelBak Octaine 18 - I do long trips the Canadian Rockies and an extra shirt and jacket comes in handy at times, especially now that fall and cooler weather is more likely.  I like CamelBak products because the bladders have been reliable and the packs are well made and last years.  In Ohio, you might consider a smaller pack, depending on your needs.  As far as stuff in water, that seems to be more of personal  choice - what your stomach tolerates.   Some friends just use water, others use Gatoraid, I'm using Ultima without any sugar most of the time, but put in sugars (a glucose polymer) on really long rides.  If I use water only, I make sure that I eat products with sodium and potassium.   The best thing to do is experiment and find what works for you..  Also on long rides, I try to eat/drink 300 to 400 calories per hour.  For me, eating more can lead to a bloated feeling, eating less leads to bonk.  

 

I need to figure out how to pace myself better and design the kind of buildup program you and others in this thread have talked about.  I probably need to incorporate more time in between rides with some stretching and other excercise on off days.  I am still a bit foggy on how much and what to include in a program.  Anybody with a good book suggestion geared towards mountain biking at my age.

 

Keep it simple.  At 57 you might need more time off without any exercise - a day per week at a minimum - two days sometimes.  Keep super intense days to two per week.  Try to do longer days at at 70% of max as a maximum, and do a longer day or two per week.

 

I am currently eating carbs about a half hour before I go. Seems like I run out of energy quicker if I don't but, that may not be the best practice.  Nutrition wise I eat very good.   Maybe I need to carry something to eat on the fly.

 

Usually, people can go an hour or two while exercising without having to eat, but you might consider an energy gel or something similar after 30 minutes, or get in the habit of using something like Gatoraid in your CamelBak.  Eat more often on longer rides - I like to bring things like Sharkies or other easy snacks and put them in my bike jersey pocket for easy access.  I find that I might not eat as well if I have to dig into the pack for things, but if it is easy to get at, I eat better.

 

One of the problems I was having was stiff neck and low grade headaches.  One of the things I came across  that helped a lot was to put a strap on my progressive trifocals to keep them in the right spot on my nose so I don't have to tilt my head back so far.  I have also shortened up the cockpit, raised my saddle a bit more and moved the cleats on my shoes forward just a little.  I am strongly considering shorter cranks.

 

Your photos just make me drool.  Like everyone else, I want it now, if I wanted it a year from now I would start a year from now.hissyfit.gif   just kidding, I am enjoying the discovery process and the journey in and of itself. icon14.gif


Edited by canadianskier - 9/2/12 at 9:00am
post #77 of 80
Thread Starter 
Quote:
Originally Posted by canadianskier View Post



Really good advice: if you go to the well too often & without proper hydration or
Fuel, your body will respond poorly & you might as well. Be training to shut down then .......
post #78 of 80
Thread Starter 
So in a positive spin, got w h2o in a camelbak & play around
W cliff shots 30' before & 1/2 way into your workout!
post #79 of 80

I've gotten in some good steep hikes on varied terrain over the last two weeks.  To keep surf paddling fitness up, I've done a few in-pool foamie/boogie board paddle sessions.  To keep them good for actual surf fitness, they are more or less fartleks again, with also duck dives thrown in during the speed bursts to simulate real paddling as much as possible ( it is still different, and sadly I'm only mediocre at best paddling in actual surf).  I've  been going to the trampoline gym still a couple times a week at least, because it's been more convenient than skating and with some work commitments, I've been nervous about getting hurt skating or biking for the near-term (pumptrack is low-impct and relatively safe, but bikepark is not).  Starting in October following a trip, I'll start working in 2-3 trips to either skatepark or bikepark, depending on the week, with for the bike weeks MTB able to substitute for bikepark or pumptrack. 

 

In November I'll probably ramp up the steep hiking and add either a bit more low-intensity biking and on other days some roller skiing to help get ready for the full season on snow. 

post #80 of 80
Thread Starter 
Thanks all!!! Who will start the fall thread?
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