Training Status??? (II)
10-19-10, 05:39 PM
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if you *want* the soreness then do lots of negatives with a heavier weight *or* do statics with an even heavier weight 
- rep based lifting is wayyy less intense than statics. Just dont hold your breath or you could pop an artery 
for slow twitch I think a weightless static squat, or horsestance, would be good. I can get a burn going pretty quick doing that - I bet it can raise LT a bit.
- rep based lifting is wayyy less intense than statics. Just dont hold your breath or you could pop an artery for slow twitch I think a weightless static squat, or horsestance, would be good. I can get a burn going pretty quick doing that - I bet it can raise LT a bit.
Last edited by billh92109; 10-19-10 at 06:00 PM.
10-19-10, 07:36 PM
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got home a bit late and rode an hour on the trainer.
10-19-10, 07:36 PM
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hour of tempo and threshold on the trainer - lots of lactate today...
Hot date (2nd!) in an hour - lets see how it goes with endorphines in my system muhahaha...
Hot date (2nd!) in an hour - lets see how it goes with endorphines in my system muhahaha...
10-19-10, 08:13 PM
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45km this morning over rolling terrain extending my commute.
A recovery ride which also involved smashing ourselves up a few of the hills... probably not ideal!
A recovery ride which also involved smashing ourselves up a few of the hills... probably not ideal!
10-19-10, 09:27 PM
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I need to get on the TT bike and ride for 30'.... I however, am in the mood to clean my room instead - must snap out of the lethargy... gaaaah
10-19-10, 11:14 PM
VeloSIRraptor
I think my TT position looks a good bit better after tonight's work - and there was some pedaling to go with it.
More pedaling in 7 hours when I wake up.
More pedaling in 7 hours when I wake up.
10-20-10, 06:57 AM
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2x20's by feel last night. No power, no heart rate. Just focused on getting from point A to point B as fast as possible. 25.5mph with the wind, 23.6mph back into the wind.
10-20-10, 12:19 PM
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Easy ride with some skills drills with my coach and some other girls this morning.
Went to the gym at lunch: deadlift (OMG this is my favorite thing), dumbell shoulder press, wide-grip lat pulldown, lunge, weighted swiss ball crunch.
Wens, yoga is usually good, but it does involve a lot of warrior/chair poses, which can be tough on my quads when they're already hurting. I'm planning to go tomorrow, but I've also got a ride and a run in the schedule, so we'll see.
Went to the gym at lunch: deadlift (OMG this is my favorite thing), dumbell shoulder press, wide-grip lat pulldown, lunge, weighted swiss ball crunch.
Wens, yoga is usually good, but it does involve a lot of warrior/chair poses, which can be tough on my quads when they're already hurting. I'm planning to go tomorrow, but I've also got a ride and a run in the schedule, so we'll see.
10-20-10, 12:24 PM
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velotron TT at the human performance lab tonight. Just in time as my throat and fingers are finally recovered from last week.
so dreading this.
so dreading this.
10-20-10, 01:04 PM
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Easy ride with some skills drills with my coach and some other girls this morning.
Went to the gym at lunch: deadlift (OMG this is my favorite thing), dumbell shoulder press, wide-grip lat pulldown, lunge, weighted swiss ball crunch.
Wens, yoga is usually good, but it does involve a lot of warrior/chair poses, which can be tough on my quads when they're already hurting. I'm planning to go tomorrow, but I've also got a ride and a run in the schedule, so we'll see.
Went to the gym at lunch: deadlift (OMG this is my favorite thing), dumbell shoulder press, wide-grip lat pulldown, lunge, weighted swiss ball crunch.
Wens, yoga is usually good, but it does involve a lot of warrior/chair poses, which can be tough on my quads when they're already hurting. I'm planning to go tomorrow, but I've also got a ride and a run in the schedule, so we'll see.
I'm pretty sure that's how I made mine worse.
It sucks because deads are my favorite exercise as well.
10-20-10, 01:09 PM
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Be careful with this stuff. seriously. Start the squats and deads super light and do them in a mirror or take videos of yourself doing them so you can dial in the form to be perfect. It's pretty easy to progress fast on a deadlift. I bet you could start doing them at 225 in a couple of months. The issue is that if you're not doing them perfectly, you can destroy your back.
I'm pretty sure that's how I made mine worse.
It sucks because deads are my favorite exercise as well.
I'm pretty sure that's how I made mine worse.
It sucks because deads are my favorite exercise as well.
1. When doing squats pick a static point on the wall that is above eye level so you are looking slightly up - keep your eyes on that spot throughout the entire motion
2. When doing deadlifts wear a belt even if you are going light and stay to the strictest of form as cliche said or you will hurt yourself
10-20-10, 01:13 PM
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40TSS ride at lunch. 90' tempo tomorrow. Fun.
Gotta get my powertap freehub swapped to a shimano so I can start using it. Excited to finally be training with power again, but not looking forward to seeing how far back I've gone.
Gotta get my powertap freehub swapped to a shimano so I can start using it. Excited to finally be training with power again, but not looking forward to seeing how far back I've gone.
10-20-10, 01:15 PM
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Couple of tips for both:
1. When doing squats pick a static point on the wall that is above eye level so you are looking slightly up - keep your eyes on that spot throughout the entire motion
2. When doing deadlifts wear a belt even if you are going light and stay to the strictest of form as cliche said or you will hurt yourself
1. When doing squats pick a static point on the wall that is above eye level so you are looking slightly up - keep your eyes on that spot throughout the entire motion
2. When doing deadlifts wear a belt even if you are going light and stay to the strictest of form as cliche said or you will hurt yourself
Blocking is taking a big breath of air and pushing your abs and back tight as a mofo. It helps keep everything aligned.
I only used belts for my heavier sets. Never saw any consensus on whether they work or not.
10-20-10, 01:16 PM
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Took a coworker out for a ride today. Made him hurt. But hopefully encouraged him as well. When he turned back I finished the rest of my ride on an MUP. Not much training value. Slowest ride I've done on my bike (not including family rides) in years. But it was quite enjoyable! If I had a higher training volume I could see using the MUP for recovery rides. Speed limit is 15. Too many people to get cooking to long.
10-20-10, 01:23 PM
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10-20-10, 01:25 PM
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Thanks for the tips guys, I appreciate it! I did the first set of deadlifts just using the bar (it's a big-ass bar, I think it weighs 45 pounds or something?) with no weights on it, and the second set with 5 pounds on the bar. As a girl I think it might be a little easier for me to set aside my ego in the weight room!
I am also only doing 2 sets of 15 for the first few sessions. Oh, and I started off with a few sets of doing the motion with no weight, which I think was a good warm up. I am doing them in front of a mirror, but can anyone point me to a video that shows good form for both deads and squats so I can make sure I'm doing it right?
I am also only doing 2 sets of 15 for the first few sessions. Oh, and I started off with a few sets of doing the motion with no weight, which I think was a good warm up. I am doing them in front of a mirror, but can anyone point me to a video that shows good form for both deads and squats so I can make sure I'm doing it right?
10-20-10, 02:13 PM
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Thanks for the tips guys, I appreciate it! I did the first set of deadlifts just using the bar (it's a big-ass bar, I think it weighs 45 pounds or something?) with no weights on it, and the second set with 5 pounds on the bar. As a girl I think it might be a little easier for me to set aside my ego in the weight room!
I am also only doing 2 sets of 15 for the first few sessions. Oh, and I started off with a few sets of doing the motion with no weight, which I think was a good warm up. I am doing them in front of a mirror, but can anyone point me to a video that shows good form for both deads and squats so I can make sure I'm doing it right?
I am also only doing 2 sets of 15 for the first few sessions. Oh, and I started off with a few sets of doing the motion with no weight, which I think was a good warm up. I am doing them in front of a mirror, but can anyone point me to a video that shows good form for both deads and squats so I can make sure I'm doing it right?
there are lots of good tutorials, and they seem to reliably float to the top. I've never really seen a bad youtube tutorial.
10-20-10, 02:24 PM
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I know about Youtube! I just wasn't sure how to distinguish the good from the bad...but if you say they're all good, I'll just do a general search. Thanks.
10-20-10, 02:30 PM
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I think the best float to the top on youtube. If you want second opinions/views on form, t-nation has good videos (https://www.t-nation.com/free_online_.../14/Thumbnails) and bodybuilding.com has nice tutorials as well (https://www.bodybuilding.com/exercises/)
10-20-10, 02:35 PM
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Rippetoe is the king of squat/deadlift form.
Here ya go:
https://startingstrength.wikia.com/wiki/Video
Keeping ego in check is a good idea. I got up to doing 315 lbs with the deads too fast. I think my form was good, but my body just didn't like them. No biggie, I can do other stuff that will hit the same area, but deads are just too much more satisfying.
And yes, the bar weighs 45 lbs.
Here ya go:
https://startingstrength.wikia.com/wiki/Video
Keeping ego in check is a good idea. I got up to doing 315 lbs with the deads too fast. I think my form was good, but my body just didn't like them. No biggie, I can do other stuff that will hit the same area, but deads are just too much more satisfying.
And yes, the bar weighs 45 lbs.
10-20-10, 03:37 PM
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50', 129w, 10,770m on the erg today. Finally didn't feel like death on this machine for once. Felt really strong and I didn't fade at the end. No where near my pr yet, but it felt good to feel strong again.
10-20-10, 04:45 PM
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Nice 2 hour ride before breakfast this morning. Felt good.
Did the first hour in 60' (158ap) and did the second hour in 54' (174ap)
I had to hustle back just a bit on the "back" part of the out-and-back ride (almost made it to Gillette Stadium where the NE Patriots play).
I love this base thing and riding without pressure. The focus on miles is having a positive effect. The longer distances are getting easier, and I can see that base is going to help with recovery from harder efforts (when they come during the racing part of the season).
Did the first hour in 60' (158ap) and did the second hour in 54' (174ap)
I had to hustle back just a bit on the "back" part of the out-and-back ride (almost made it to Gillette Stadium where the NE Patriots play).
I love this base thing and riding without pressure. The focus on miles is having a positive effect. The longer distances are getting easier, and I can see that base is going to help with recovery from harder efforts (when they come during the racing part of the season).
10-20-10, 04:52 PM
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Easy ride with some skills drills with my coach and some other girls this morning.
Went to the gym at lunch: deadlift (OMG this is my favorite thing), dumbell shoulder press, wide-grip lat pulldown, lunge, weighted swiss ball crunch.
Wens, yoga is usually good, but it does involve a lot of warrior/chair poses, which can be tough on my quads when they're already hurting. I'm planning to go tomorrow, but I've also got a ride and a run in the schedule, so we'll see.
Went to the gym at lunch: deadlift (OMG this is my favorite thing), dumbell shoulder press, wide-grip lat pulldown, lunge, weighted swiss ball crunch.
Wens, yoga is usually good, but it does involve a lot of warrior/chair poses, which can be tough on my quads when they're already hurting. I'm planning to go tomorrow, but I've also got a ride and a run in the schedule, so we'll see.
Today was sprintervals at the velo on the way to work - 10x lap on/lap off. Should make my quads extra sore for pilates!
Rest day tomorrow (just yoga) so will do some VO2Max intervals on the way home if I have time. Beautiful day today - sunny, about 25C - absolutely perfect weather for cycling.
10-20-10, 04:55 PM
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pilates. i am weak.