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01-16-04, 11:32 PM
I am just about finished with everyone's programs. I expect to have everything typed up and ready to PM to everyone by Sunday evening. I just have to insert a few things:
Geraldo, I have no idea what your goals are. Drop me a PM so we can discuss this.
If you don't have a heart rate monitor, I can't do much for you. Get one.
Read through the 2X 20 anaerobic threshold test so you can test yourself after we've talked.
The more you keep track of your progress, the better we'll be able to tweak your program as the weeks and months progress. It's up to you how much you want to do. If you don't want much imput or don't feel like you want to take the time to record your results for a few minutes at the end of each training session, that's on you. If you can take the time to record it, even better. I'll ask you to send me a weekly summary of what you did. I'll set up an email address where I can get your updates. It's better than the PM since sometimes you may want to write more than the allotted characters allowed with the PM network.
I'll send you all my number. I'll expect you to set up an appointment to talk to me (if you'd rather keep it to emails, just as well) once a week. Make sure you tell me what your username is on bikeforums, since I won't know who you are when you call.
If you give out my number (or email) or post it online, I will hunt you down and feed your sensitive bits to my sister-in-law's german shepard.
Ditto with your training program- each program is specific to the individual, and I worked hard to give you a good, solid training program. I ask that you keep it to yourselves and not send them out to others or share them with your local cycling club, etc. Consider everything copyrighted- use it for yourself, keep it for yourself, and NEVER give it out.
Please do not cheat- if I put you for a specific amount of weeks it's because I've read your profile you gave me, and I believe that the program I set out for you will be of the most benefit. We can re-test at the halfway point and modify as necessary.
Eat well. If you can, I highly recommend you pay for one session with a registered dietitian or a nutritionist so that you can figure out how much food you need to eat to maintain the program I've put you on and maximize your performance. I am not someone trained in this area, so I can't realistically make recommendations. I would also recommend going to a whole foods store of some sort or health food store so they can recommend the right mix of vitamins, minerals and supplements you should be taking- not stuff like hydroxycut, but stuff like omega-3 and omega-6 fatty acids, proteins, carbs, etc. Please don't go to GNC if you have other options. They really are not da bomb. :-/ Oh- Dr. Phil Maffetone has a very good book on optimal eating. If you're really into that stuff, check out his book called "In Fitness and in Health: The No-Nonsense Guide to Diet, Exercise and Disease Prevention". The part about diet and disease prevention is very good at going through some of the nutrition stuff, but it is no substitute for seeing a professional.
I recommend you see your physician and have a physical performed- have a doctor ensure you have a clean bill of health.
I prefer bodyfat measurements over checking with weight scales. If you can get to a fitness club of some sort, see if they can do an accurement bodyfat analysis- underwater weighing would be great, but if not that, bodyfat calipers where they take measurements from at least 4- 5 sites would be good. If you can't get that, and all you have is one of those electric doodads, I've heard that the one that zaps your bicep and takes a bodyfat measurement is more accurate than one that you stand on that zaps you. If you can do one of those bodyfat measurements AND weigh yourself on a bathroom scale, I would be cool with that. If all you have is the scale, that's ok- get a tape measure thingie and we'll measure body circumferences- in fact, anyone that can get a tape measure, it would do you all some good to have some starting point of reference to work with.
Everyone stretch. Take 20- 30 minutes out of your day everyday and perform some basic stretches. Not one person has sent me anything to indicate that you're doing this, and you'll see an increase in your performance if you have limber muscles. If you're looking for a guide, the best book on stretching out there by far is Bob Anderson's "Stretching". If you can't get the book at all, no problem. When we talk, I can figure out how to fax you some of the recommended stretching he has for cyclists.
It seems like a lot, and it will be in the beginning, but as you get used to doing this stuff and incorporate this into your daily routine, it will come pretty fast and naturally to you.
Drink a lot of water. If you don't drink about 72 oz+ per day, it's time to pick up the water intake. It would be nice to get you at 96 oz- 1 gallon of water per day. If it seems impossible, just work up to it as much as possible in the next month.
Try to get as much sleep as possible. Your body will need the recovery.
Finally, once you get your program, we need to figure out exactly which days you'll be training on and which days you'll be off. Be flexible.... I mean, you won't be doing two high powered workouts on consecutive days (for instance), and it may take a little bit of juggling to get it so that the training schedule works for you and works within the time constraints you have. Before you start on your program, be sure you've scheduled yourself for a call. I have a VERY flexible schedule, so I am sure I'll be able to talk to everyone (or reach them via email if you can't call) within a day or two of you receiving your training program.
These are the people I have listed for receiving a program from me:
Lotek
Sebring
Tridevil
Louvigilante
MKRG
stx
FXJohn (see your PM for my message, there will be a delay)
Geraldo (see your PM for my message, there will be a delay)
Kster
Dougfoot
If you've already sent me a training program and you're not listed, you should drop me a PM immediately. If you haven't sent one, I won't be able to work with you if you are wanting a training program. I'm working with these 10 closely, plus the ones I already work with daily, so I'm pretty much operating with a full load right now. :(
Koffee
Geraldo, I have no idea what your goals are. Drop me a PM so we can discuss this.
If you don't have a heart rate monitor, I can't do much for you. Get one.
Read through the 2X 20 anaerobic threshold test so you can test yourself after we've talked.
The more you keep track of your progress, the better we'll be able to tweak your program as the weeks and months progress. It's up to you how much you want to do. If you don't want much imput or don't feel like you want to take the time to record your results for a few minutes at the end of each training session, that's on you. If you can take the time to record it, even better. I'll ask you to send me a weekly summary of what you did. I'll set up an email address where I can get your updates. It's better than the PM since sometimes you may want to write more than the allotted characters allowed with the PM network.
I'll send you all my number. I'll expect you to set up an appointment to talk to me (if you'd rather keep it to emails, just as well) once a week. Make sure you tell me what your username is on bikeforums, since I won't know who you are when you call.
If you give out my number (or email) or post it online, I will hunt you down and feed your sensitive bits to my sister-in-law's german shepard.
Ditto with your training program- each program is specific to the individual, and I worked hard to give you a good, solid training program. I ask that you keep it to yourselves and not send them out to others or share them with your local cycling club, etc. Consider everything copyrighted- use it for yourself, keep it for yourself, and NEVER give it out.
Please do not cheat- if I put you for a specific amount of weeks it's because I've read your profile you gave me, and I believe that the program I set out for you will be of the most benefit. We can re-test at the halfway point and modify as necessary.
Eat well. If you can, I highly recommend you pay for one session with a registered dietitian or a nutritionist so that you can figure out how much food you need to eat to maintain the program I've put you on and maximize your performance. I am not someone trained in this area, so I can't realistically make recommendations. I would also recommend going to a whole foods store of some sort or health food store so they can recommend the right mix of vitamins, minerals and supplements you should be taking- not stuff like hydroxycut, but stuff like omega-3 and omega-6 fatty acids, proteins, carbs, etc. Please don't go to GNC if you have other options. They really are not da bomb. :-/ Oh- Dr. Phil Maffetone has a very good book on optimal eating. If you're really into that stuff, check out his book called "In Fitness and in Health: The No-Nonsense Guide to Diet, Exercise and Disease Prevention". The part about diet and disease prevention is very good at going through some of the nutrition stuff, but it is no substitute for seeing a professional.
I recommend you see your physician and have a physical performed- have a doctor ensure you have a clean bill of health.
I prefer bodyfat measurements over checking with weight scales. If you can get to a fitness club of some sort, see if they can do an accurement bodyfat analysis- underwater weighing would be great, but if not that, bodyfat calipers where they take measurements from at least 4- 5 sites would be good. If you can't get that, and all you have is one of those electric doodads, I've heard that the one that zaps your bicep and takes a bodyfat measurement is more accurate than one that you stand on that zaps you. If you can do one of those bodyfat measurements AND weigh yourself on a bathroom scale, I would be cool with that. If all you have is the scale, that's ok- get a tape measure thingie and we'll measure body circumferences- in fact, anyone that can get a tape measure, it would do you all some good to have some starting point of reference to work with.
Everyone stretch. Take 20- 30 minutes out of your day everyday and perform some basic stretches. Not one person has sent me anything to indicate that you're doing this, and you'll see an increase in your performance if you have limber muscles. If you're looking for a guide, the best book on stretching out there by far is Bob Anderson's "Stretching". If you can't get the book at all, no problem. When we talk, I can figure out how to fax you some of the recommended stretching he has for cyclists.
It seems like a lot, and it will be in the beginning, but as you get used to doing this stuff and incorporate this into your daily routine, it will come pretty fast and naturally to you.
Drink a lot of water. If you don't drink about 72 oz+ per day, it's time to pick up the water intake. It would be nice to get you at 96 oz- 1 gallon of water per day. If it seems impossible, just work up to it as much as possible in the next month.
Try to get as much sleep as possible. Your body will need the recovery.
Finally, once you get your program, we need to figure out exactly which days you'll be training on and which days you'll be off. Be flexible.... I mean, you won't be doing two high powered workouts on consecutive days (for instance), and it may take a little bit of juggling to get it so that the training schedule works for you and works within the time constraints you have. Before you start on your program, be sure you've scheduled yourself for a call. I have a VERY flexible schedule, so I am sure I'll be able to talk to everyone (or reach them via email if you can't call) within a day or two of you receiving your training program.
These are the people I have listed for receiving a program from me:
Lotek
Sebring
Tridevil
Louvigilante
MKRG
stx
FXJohn (see your PM for my message, there will be a delay)
Geraldo (see your PM for my message, there will be a delay)
Kster
Dougfoot
If you've already sent me a training program and you're not listed, you should drop me a PM immediately. If you haven't sent one, I won't be able to work with you if you are wanting a training program. I'm working with these 10 closely, plus the ones I already work with daily, so I'm pretty much operating with a full load right now. :(
Koffee