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Show Us Your Typical training/fitness day

Old 10-10-14, 09:44 PM
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CanadianBiker32
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Show Us Your Typical training/fitness day

now everyone show off to everyone your training and fitness routine you do every day

What is your example of average training day? cycling and do you do any non cycling fitness everyday as well
like to see examples of daily routines
thanks
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Old 10-11-14, 01:49 AM
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Owen21
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7am wake
8am train on bike
10-4 sleep, eat, do things that need doing
5-7pm lift weights
9pm bed.

simples. Some days i work and i only train once, sometimes i dont train. That is rare.
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Old 10-11-14, 08:34 AM
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Mon thru Fri: ride to and from work, total 16 miles a day with sprints thrown in.
Mon/Wed/Fri: non-aerobic strength training, "lifting" (moderate weights, high reps for muscle endurance).
Sat: swimming (35 to 45 min w/ high intensity drills)
Sat/Sun: long ride at moderate or short ride (my "work" loop, 16 miles give or take) at high intensity, 2 to 2.5 hours of tennis, core work.

And, starting by November, to last until May, I will go to the gym on Sat mornings and focus solely on building leg strength and knee rehab through: heavy knee extensions, squats, hamstring curls, calf raises, leg presses, inner/outer thigh machine, etc. I do heavy weights and "max out" at least once a month.

Much of this routine, however, is now on hold as I'm rehabilitating a broken toe. I'll focus on upper body strength training and core work until I can get in the pool for cardio/fat burning stuff. Not sure when I'll be able to get back on the bike though, may have to get/use a trainer for much of the Winter this year due to several factors.
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Old 10-11-14, 11:37 AM
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wolfchild
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I commute to work and run errands 7 days per week, 17-20 miles per day all year round on FG/SS bikes.

Upper body strength routine 3 times per week.
Here is an example of my average upper body workout:
- Different types of push-ups: wide grip, narrow grip, push-ups with feet elevated. Total reps 100-150.
- Different types of dips: using parallel bars, gym rings, and straight bar dips. Total reps 50-70
- Pull-ups/chin-ups using different grips. Total reps 80-100

I change the intensity of my workouts every few days. I use gym rings a lot. I often use up/down pyramid sets and supersets with no rest between exercises. The entire workout takes about 45 minutes

Lower body workout and core. 2 times per week.
Here is an example:

-Deadlifts: I use low reps 1-3 and do multiple sets.
-Barbell power cleans: 10 sets of 3 reps
-Kettlebell swings: 50-60 reps
-Hanging leg raises and L-sit static holds for my core.
-Single leg squats: about 3 sets of 8-12 reps
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Old 10-12-14, 08:24 PM
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Offseason
Commute M - Thr,\: 15 miles morning & 20m evening z1/z2
Mon- leg work (squats,single leg press,weighted lunges,hamstring curls,calf raise, single leg split squats,hip abduction,deadlifts) 4/5 sets, 8-15 reps.
Thur- upper body (decline pushups,chinups,bent over row,dumb bell shoulder press,dips,planks)
Friday off
Saturday 60 tempo to fast miles
Sunday off
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Old 10-16-14, 09:04 PM
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jbenkert111
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0600 - Wake up
O630 - Wgts Different Body parts every day, 2 set 10 reps/Last set to exhaustion , 4 to 6 days a week.
O715 or Sunrise if later - Do 4 type w/o's, 6/7 days a week (Hill intervals, Long ride, Speed intervals, Fit ride, intensity depends on how I feel) If I race (Road TT, various MTB) I skip the speed intervals.

P.S. I make it a point to stay flexible and not get injured, which is easy to do at 74 and bad knee's.
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Old 10-24-14, 04:17 PM
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Mr Flibble
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Oct - Mar:
Mon - commute total 20 to 30 miles depending on route (intervals on way home Jan onwards)
Tues - as Mon
Wed - Rest
Thurs/Fri - as Mon/Tues
sat or sun - 40 to 60 miles steady ride

Apr - Sept:Mon - commute total 20 to 30 miles depending on route (intervals on way home)
Tues - as Mon
Wed - Evening club TT
Thurs - rest
Fri - as Mon
Sat or Sun - Race (TT or RR) or training ride

This can vary a little due to work or family commitments but general qty is the same.
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Old 10-24-14, 06:55 PM
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You mean what we're scheduled to do or what we actually get done?

For me it varies a lot depending on the season and what I'm trying to accomplish, train for, etc.

Our foundation is the Sunday 45-120 mile group ride where we turn ourselves inside out and then spend the rest of the week trying to recover.

Monday: in winter, say October-March, we snowshoe occasionally, but mostly take the day off. In summer we usually do a 4-5 hour hike in the mountains, Z1 for me, Z2 for Stoker. That's not a recovery day.

Tuesday: If we hiked or snowshoed, we take the day off. If we didn't, we hit the rollers or trainer and do an hour including 15'-45' of FastPedal - hopefully 115 or better cadence - or one-legged pedaling, depending on season. Then we hit the gym and do 20'-60' of weight lifting, depending on season and goals.

Wednesday: Stoker has a 1 hr. dressage lesson, I do an hour of Z3 on the StepMill in winter or similar on the rollers in the summer.

Thursday: Winter we hit the rollers or trainer with some specific goal and then go the the gym for 20'-60' of weight work. Summer, we hit the road for a 1-3 hour endurance ride and don't usually make it to the gym afterwards.

Friday: We usually hit the gym for 30' of Z2 on the StepMill.

Saturday: Off, resting before the Sunday painfest.

That comes to 8-13 hours/week, depending. Of course we don't always manage that! Sometimes life interferes with training, oh such sadness and gnashing of teeth.
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Old 10-25-14, 08:05 AM
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Wake up, spend 8-12 hours on various cycling forums, maybe squeeze in a ride if I feel like it.
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