Workout / Training Motivational Thread

[J Gallo]

Since the indoor season ended, I've been pretty lazy. So I'm starting this thread to motivate myself to get training, and possible to get others to do the same.

If we all post our daily (weekly, monthly, etc) training efforts, maybe we can motivate each other to stick with a program.

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Mon Mar 7th, 2005:

Goal: Easy, get body used to working out daily

Treadmill, 15 minutes, 4mph, 4 to 8 incline
Did some very light lifting, shoulder raises, curls, overhead raises, etc.

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[bnd]

Today I am sick so I am going to pass on my gym workout but if did go this is what I would of done......

30 minutes on the eliptical trainer.
45 minutes on the row machine.
3 sets, 30 reps of 3 different mid-section workouts.
25 minutes steamroom. 10 minutes sauna.

b.

[Curtis Newkirk]

Great idea Jason. I have committed to myself to get back in shape after taking most of last year off the bike. Since about three weeks ago I have been able to fit in 3 to 4 rides a week and am going to try to step up to 4 - 5 to help build my base.

It is very important to time your training for peak fitness when you want to be in peak shape. As such, I am only doing mild weights and intervals while I work on my base for the next six weeks - slowly building into more intense sprints and the like.

Saturday: Tore down two 9x14 awnings and associated steel beams at my house. (yeah - I can include that - I was sore )

Sunday: 35 road miles at a moderate pace, half into the wind, about two hours.

Monday: recovery

Today: One hour road or MTB with mild weight training.

Tomorrow: 1.5 hours on one bike or another with mild intervals.

Thursday: Two hours on RB at 70% with friends.

Friday: Depends on Saturday plans. If doing crit, rest; if at track, 1.5 hours at 80% followed with mild weights.

Saturday: May do crit or build track.

[justinsbmxmom]

My daily workout is keeping up with Justin. If you don't feel like going to the gym, you can take him for the afternoon and rollerblade with him, ride bikes, play soccer and basketball, climb the jungle gym, swing, oh, and play tag. We've been going to Liberty Park every Saturday after an hour of soccer and spending the rest of the afternoon there til it gets chilly. That is my exercise. I tried to do the tread mill at least 3 times a week for 30 mins and lift weights for the same amount of time. It's more fun hanging with Justin!

[Guest]

Monday:

Bike Training:

Gates and Sprints: (set of 10) 45 minutes.

I set the gate up in the road and when it drops sprint down the street as fast as possible. Really works and after a while it helps you build your muscle strength.

Tuesday:

Gym workout: 45 minutes

A variety of all the machines as well as doing step areobics.

Sprints and Jumps: 45 Mins.

Basically a workout of spints and jumping off of the curb and any kind of jump you can find. Working on air, speed and landings.

Good luck.

[sspencer]

It is great to see that you are all making efforts towards your fitness and hopefully a healthy lifestyle. I believe that is the key phrase, "healthy lifestyle". You first have to decide what your short and long term goals are and set reasonable milestones to show your progress. If you are looking to primarily become a better racer, you will have to tailor a whole different type of work out than you would if you were just tryng to lose weight. Both involve working on strength and fitness but are very different in their approach.

I have spent the last few years educating myself on nutrition, dieting, strength and cardiovascular exercise along with sport-specific training to make myself a better racer and to be more informed in my decisions with eating and exercising effectively. Just to give you a synopsis of what a little knowledge has achieved:
January 1st 2002 weighed 255 pounds > April 1st 2002 weighed 190 pounds. Lost over 60 pounds in 12 weeks!
Racing goals:
- 2002 / earn a top-ten NAG plate and make Grands mains > check
- 2003 / Win a national, top-3 NAG, top 3 Grands > check
- 2004 / Win 6 nationals, win Grands, NAG #1 > check

Through my experiences and self-education, it has inspired me to work towards certification as a personal trainer. My motivation is fueled by my desire to learn more about how to make myself a more fit individual and to help others who are looking for guidance to lead healthier and happier lives and to assist those who want to step up their BMX program. I am no Denise Austin but I can help give you direction in what ever fitness or sports goal you have.

This info-mercial was brought to you by SPEED-O, because hairy Italian men have nothing to hide :oops:

Steve

[JasonStout]

Steve-

What was YOUR workout program for the last few years?

Not what you did, but what you designed to do?

JS

[J Gallo]

Tues Mar 8th

30 Minutes on the spin bike, medium pace

30 sit ups / 30 Push ups

Back stretches, leg lifts

[sspencer]

My weight loss work out was the Body For Life program. A balanced cardio and weight training program with a balanced diet. I can supply a detailed listing of my workouts as I kept a jounal of the entire program which is a key in any major task/goal setting you do.

As for my race workouts I called upon some of the most successful racers and BMX trainers in the sport to put together my program. The training was scheduled around the race season.
January - March Lactic threshold tolerance (burning up the muscle and increase endurance. Helps decrease and control lactic acid build up during races)
April - June Increase strength. Push bigger weights but focus on form rather than go too big. I worked the "racing muscles" i.e. quads, hams, calves, shoulders, tris, back and chest. Tapering off into June.
July - September A lot of bike and track time. Gym is only used during long spells off the bike or bad weather.
October - November Strength conditioning. Not trying to push too hard but maintain and/or gain a little extra strength. Working on peaking for the Grands. All movements whiel lifitng should be done with focus on the muscles you are working. Slowly move the weight into position, hold and explode out.
I try hit the spin classes once or twice a week. They are great for the interval training, leg speed and maximizing your pedal stroke.
With all the gym time, dont forget your bike. Spend as much time as possible on it until you feel that the bike is part of you. Learn new skills and push yourself. Try to keep it fun by mixxing it up with street riding, skatepark, playing games like tag and foot-down. Sprints are crucial to but you dont need to do them more than once or twice a week. Attention to your body position and pedal stroke is crucial.
The "Whip Cream on the Workout Sundae" is the mental preparation. All the hard work will not be of any help unless you firmly believe in yourself. Everybody has a different "switch" to flip in their head and you just have to find it. Dont get discouraged. It takes longer for some and for those of you who have talent, YOU SUCK! Dont give up, just keep having fun on your bike.

Peace Out!
Steve

[Curtis Newkirk]

That is very encouraging Steve, and I agree with all that you have said. From what I have learned, training should be based on goals and the timing of when you want to achieve them is critical. That is one area of my cycling that I intend to discipline this year: the goal. The problem is that I have a hard time identifying what my goal is. For now, I can probably confine this to just being in generally good condition, doing OK in BMX, road, and MTB disciplines. Next year I will start to be more specific.

Regarding my weekly training schedule, work prevented any riding Tues. & Wed., but I got to do a ride to Salt Aire today and it was great.

Will be riding MTB on Shoreline between City Creek and Dry Creek tomorrow (Friday) with some additional sections included to fill out 1.5 hours. Anyone want to join in?

I will either do the crit Saturday or voluteer at DP or Rad...depending on how I feel when I wake.

[J Gallo]

Wed Mar 10th

No workout, had a bad headache

Thur Mar 11th

After a hopefully healthy and delicious dinner at Tepanyaki....

30 mins on spin bike
3 sets of leg presses
3 sets of military presses
2 sets of crunches
Back stretches

[colton]

my workout is wake up get dressed watch tv for a while get on my pit bike and go to the trails by my house

[Dani]

Hey, over spring break we're going to try and build jumps over in the feild by the hostess store on 4800 and 7200. Anyone want to try and come, spring break is the 23 and 24th, week after next.