Today I had my second speed session on the thrillmill. Nothing too exciting, but it sure is a nice change of pace with the running. No pun intended.
I did 6x400M sprints, with an 800M warm-up and 800M cool-down and 1/10 of a mile walk between each sprint. By the time I was done, I seriously thought I was going to puke. But, it felt great.
After yesterday's TriPower assessment, my obliques and abs were a bit sore today. I am thinking this is from trying to hold all those plank positions to the point of passing out. Maybe I should do planks more often!?!
Tomorrow morning kicks off my first swim practice with the adult swim team and coach. I am not as anxious about the swimming as I am about the weather. 6am. 46 degrees. OUTDOORS.
I think I might have made a huge mistake in signing up for this crap.
We'll see if I survive.
Showing posts with label Tri Power. Show all posts
Showing posts with label Tri Power. Show all posts
Monday, June 8, 2009
Sunday, June 7, 2009
TriPower & Tri Training
I have been encorporating TriPower into my training routine since the end of April. It's been difficult incorporating it into my daily routine, on top of training, but I know that it has helped with my training immensely. I will be honest, there were a handful of days where I didn't get any of my strenthening/core training in, but that's life!
I am still working on Phase 1, which they recommend you do for 2 months. I will keep going through the end of June, and start Phase 2 in July. Today, I did the assessment test to compare my progress to April 26th. I should have done it a couple weeks ago, but didn't. So be it!
Let's compare.....
I am still working on Phase 1, which they recommend you do for 2 months. I will keep going through the end of June, and start Phase 2 in July. Today, I did the assessment test to compare my progress to April 26th. I should have done it a couple weeks ago, but didn't. So be it!
Let's compare.....
Phase 1 Assessment Results
| --- | April 26 Pre-Assessment | June 7 | June 28 (after 9 weeks) |
Push-ups | 15 | 27 | ----- |
Wall Sit | 44 seconds | 1 min 5 sec | ----- |
Flex Arm Hang | 14 seconds | 17 seconds | ----- |
Side Plank | 24 seconds | 49 seconds | ----- |
Side Plank - | 38 seconds | 1 min 5 seconds | ----- |
Prone Plank | 41 seconds | 55 seconds | ----- |
Extensor Chain | 56 seconds | 2 min 17 seconds | ----- |
Core Strength | 60% | 80% | ----- |
I am quite pleased with my results! I can't wait to see where I am at the end of Phase 1! If you want more information on each assessment area, check out this post!
Today I finished week 6 of triathlon training. Only 5 more weeks left people!! Here's what the past week looked like:
Week 6 of Sprint Tri Training:
Monday:
REST - Volleyball
Tuesday:
Run - 2.27 miles, 25:00, 11:00/mi avg.
Swim - 1200M, 25:00, 2:05/100M
Volleyball
Softball
Wednesday:
Run - 3.55 miles, outdoors - 68* - no time
Thursday:
Swim - 1500M, 28:00, 1:52/100M
Bike - 12 miles
Friday:
Run - 3.3 miles, 38:00, 11:30/mi avg.
Saturday:
REST
Sunday:
Bike - 16 miles
By Wednesday I was completely wiped from training with softball and volleyball thrown into the mix. And, I haven't been doing too well with my nutrition. I know I wasn't fueling my body properly. With school being out, and some later nights out and about, I was sleeping in later and throwing off my days.... We'll see how this coming week goes!
Have a great week, y'all!
Tuesday, April 28, 2009
Three Things
TriPower
I know I am only a couple days into the TriPower training book, but I must say I am loving it. Monday/Wednesday/Friday consist approximately 15-20 minutes of corrective flexibility movements, core exercises, and myofascial movements (basically foam roller routines). Tuesday/Thursday consist of about 35-40 minutes of strength. Saturdays consist of approximately 10 minutes of exercises to help with each specific sport. And Sundays you can rest or repeat Saturday.
I am trying to put together a spreadsheet to keep track of what I am doing, how many reps, blah, blah, blah... just for me to refer to. Until I get into a routine and more comfortable with this training, I don't if I am coming or going. Flipping back and forth in the book to look at the exercises is kind of annoying.
Tri Training
To me, there is not a better feeling then being able to follow training schedule. I think I have devised up a plan that will work for me. I might have to switch things around a bit to work better with the TriPower routine, but I will get a better feel for that after a week or so.
I almost hate to admit this, but in the past, it seemed like I was just putting in the miles (or meters), thinking that would be sufficient training. Now, while encorporating the TriPower training, I want do more quality workouts; each having a purpose.
I am slowing trying to get back into injury free running, and am not too worried about building miles at this point. I just want to get out there and run a couple miles a few times a week. Cycling doesn't bother my knee at all and I look forward to doing some longer rides along with my easy short rides. In the pool, I know I can easily kick out 2000M with no problem, but it's terribly slow. I have some shorter swims on the schedule with speed being the primary focus. I will encorporate some longer swims in there as well.
Big Sur Power Bars
I attempted to make these homemade bars. I am slowly trying to learn more about food, better food, more natural food. I must give Bobbi over at NHerShoes credit for introducing this recipe to me. She has made them and posted about them multiple times; and they just looked so yummy! Jess asked me to post this recipe on my blog, but instead I will post a direct link to the recipe instead. There's even a video to show you how to make them, for the visual learners.
Yesterday Workout:
Run 2.6 miles, 33:00, 12:41/mile avg. (slow, but okay)
Today's Workout:
(AM) Swim - 1000M, with first 600M in 10:00 (1:40/100M pace!)
(PM) Bike - 10 miles approximately, 32:00 on trainer
Today's Song:
Jakob Dylan - Something Good This Way Comes (in sidebar -->)
I know I am only a couple days into the TriPower training book, but I must say I am loving it. Monday/Wednesday/Friday consist approximately 15-20 minutes of corrective flexibility movements, core exercises, and myofascial movements (basically foam roller routines). Tuesday/Thursday consist of about 35-40 minutes of strength. Saturdays consist of approximately 10 minutes of exercises to help with each specific sport. And Sundays you can rest or repeat Saturday.
I am trying to put together a spreadsheet to keep track of what I am doing, how many reps, blah, blah, blah... just for me to refer to. Until I get into a routine and more comfortable with this training, I don't if I am coming or going. Flipping back and forth in the book to look at the exercises is kind of annoying.
Tri Training
To me, there is not a better feeling then being able to follow training schedule. I think I have devised up a plan that will work for me. I might have to switch things around a bit to work better with the TriPower routine, but I will get a better feel for that after a week or so.
I almost hate to admit this, but in the past, it seemed like I was just putting in the miles (or meters), thinking that would be sufficient training. Now, while encorporating the TriPower training, I want do more quality workouts; each having a purpose.
I am slowing trying to get back into injury free running, and am not too worried about building miles at this point. I just want to get out there and run a couple miles a few times a week. Cycling doesn't bother my knee at all and I look forward to doing some longer rides along with my easy short rides. In the pool, I know I can easily kick out 2000M with no problem, but it's terribly slow. I have some shorter swims on the schedule with speed being the primary focus. I will encorporate some longer swims in there as well.
Big Sur Power Bars
I attempted to make these homemade bars. I am slowly trying to learn more about food, better food, more natural food. I must give Bobbi over at NHerShoes credit for introducing this recipe to me. She has made them and posted about them multiple times; and they just looked so yummy! Jess asked me to post this recipe on my blog, but instead I will post a direct link to the recipe instead. There's even a video to show you how to make them, for the visual learners.
Yesterday Workout:
Run 2.6 miles, 33:00, 12:41/mile avg. (slow, but okay)
Today's Workout:
(AM) Swim - 1000M, with first 600M in 10:00 (1:40/100M pace!)
(PM) Bike - 10 miles approximately, 32:00 on trainer
Today's Song:
Jakob Dylan - Something Good This Way Comes (in sidebar -->)
Monday, April 27, 2009
Changing Gears
I have made the decision to be done with Jillian's 3o-day Shred. I have completed about 23 days of the Shred this month (and about 15 days in March) and am ready to move on.
Quick review:
Now, I am ready to move on to bigger and better things!
John over at SmokeTraining recommended TriPower to me a couple months ago. According to the book, it is "The Ultimate Strength Training, Core Conditioning, Endurance, and Flexibility Program fro Triathlon Success".
There are 4 phases:
1. Foundation and Adaptation (2 months),
2. Building (3 months),
3. Power (2 months), and
4. Maintenance (4-6 months)
I have read the book and have done my pre-assessment to see where I am at prior to starting the program. Every four weeks I will be posting my progress and comparing to the last assessment. This isn't just a one month challenge peeps, this is a long term "training" program. I look forward to achieving balance and seeing results in my swimming, biking, and running!
Pre-Assessment: 4/26/2009
Pushups (in 60 sec): 15
Wall Sit: 44 seconds
Flex-Arm Hang: 14 seconds
Side Plank: 25 seconds
Side Plank Bent Knee: 38 seconds
Prone Plank: 41 seconds
Extensor Chain: 56 seconds
Core Strength: 60%
Here's a little summary of the assessment areas:
Pushups: We all know what these are. Focus on bending arms to 90 degrees. I did all of mine the right way, not the girly way.
Wall Sit: Placing a physio-ball between the wall and your back, lower into a sitting position, and crossings arms at shoulder height to keep them away from your legs. Knees should be directly over your ankles.
Flex-Arm Hang: This is just holding your chin above the chin-up bar as long as you can.
Side Plank: I think most of us know what a side plank is.
Side Plank Bent Knee: Same thing as a side plank but you have the lower leg bent for stabilization and then your top leg is raised, just above hip level.
Prone Plank: Another very fun plank.
Extensor Chain: You lay your tummy on a physio-ball, place your feet under a bench to keep them in place, and stretch your arms back - kind of like superman.
Core Strength: This one was kind of interesting. A lot of the time we end up using our hip flexors rather than core strength. What you do to measure this is start by lying flat on the floor and put one hand, palm up, under your back below the belly button. You should notice an arch in your lower back. Lift your legs straight up in the air and bend your knees at 90 degrees. You should notice pressure against your hand. Lower you legs until your lower back in no longer pressing down on your hand. Try to guage the percentage that your legs moved. Mine moved about 60% before my lower back began to raise from the floor. The higher the percentage, the mroe core strength you have. Pretty neat, eh?
I am pretty please with my pre-assessment results. My weaker areas are not really a surprise to me. I must admit that doing all those days of Jillian's Shred has helped a bit. I will start Phase 1 this evening.I will get into what each day looks like in Phase 1 in a future post! If all goes well over the next month, I am looking at signing up for a triathlon in July!
Quick review:
- I liked a lot of the strengthening and cardio routines, but some things were hard on my knees.
- Most of the ab routines I was already encorporating into my workouts, just not on a daily basis.
- It is kind of time consuming, and juggling it with my other workouts just wasn't working very well.
- If it's the only thing you are doing in regards to a workout for the day, then it's perfect. I am sure I will refer to parts of the workouts here and there for additional strengthening exercises.
Now, I am ready to move on to bigger and better things!
John over at SmokeTraining recommended TriPower to me a couple months ago. According to the book, it is "The Ultimate Strength Training, Core Conditioning, Endurance, and Flexibility Program fro Triathlon Success".
There are 4 phases:
1. Foundation and Adaptation (2 months),
2. Building (3 months),
3. Power (2 months), and
4. Maintenance (4-6 months)
I have read the book and have done my pre-assessment to see where I am at prior to starting the program. Every four weeks I will be posting my progress and comparing to the last assessment. This isn't just a one month challenge peeps, this is a long term "training" program. I look forward to achieving balance and seeing results in my swimming, biking, and running!
Pre-Assessment: 4/26/2009
Pushups (in 60 sec): 15
Wall Sit: 44 seconds
Flex-Arm Hang: 14 seconds
Side Plank: 25 seconds
Side Plank Bent Knee: 38 seconds
Prone Plank: 41 seconds
Extensor Chain: 56 seconds
Core Strength: 60%
Here's a little summary of the assessment areas:
Pushups: We all know what these are. Focus on bending arms to 90 degrees. I did all of mine the right way, not the girly way.
Wall Sit: Placing a physio-ball between the wall and your back, lower into a sitting position, and crossings arms at shoulder height to keep them away from your legs. Knees should be directly over your ankles.
Flex-Arm Hang: This is just holding your chin above the chin-up bar as long as you can.
Side Plank: I think most of us know what a side plank is.
Side Plank Bent Knee: Same thing as a side plank but you have the lower leg bent for stabilization and then your top leg is raised, just above hip level.
Prone Plank: Another very fun plank.
Extensor Chain: You lay your tummy on a physio-ball, place your feet under a bench to keep them in place, and stretch your arms back - kind of like superman.
Core Strength: This one was kind of interesting. A lot of the time we end up using our hip flexors rather than core strength. What you do to measure this is start by lying flat on the floor and put one hand, palm up, under your back below the belly button. You should notice an arch in your lower back. Lift your legs straight up in the air and bend your knees at 90 degrees. You should notice pressure against your hand. Lower you legs until your lower back in no longer pressing down on your hand. Try to guage the percentage that your legs moved. Mine moved about 60% before my lower back began to raise from the floor. The higher the percentage, the mroe core strength you have. Pretty neat, eh?
I am pretty please with my pre-assessment results. My weaker areas are not really a surprise to me. I must admit that doing all those days of Jillian's Shred has helped a bit. I will start Phase 1 this evening.I will get into what each day looks like in Phase 1 in a future post! If all goes well over the next month, I am looking at signing up for a triathlon in July!
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