Off Season training!

SO now that Triathlon season is over its time to figure out what to do at the gym. I feel like if I keep swim, bike, run, i might over train and get super tired of it. When im training to race its a little different in my mind.  I love going to the gym. So i thought to my self its time to get a solid core and get as storng as i can for next Tri season. There is huge controversy about if you should lift weights for Triathlons but most will say " GO for it and look good" bc it will help you out int he long run.

      After looking at online workouts i found a few that cought my attention.  

http://www.muscleandstrength.com/workouts/main.html  This website has alot of great infomation and workout routines to get you through whatever you are looking to accomplish.  

This workout is designed for people who have finished bulking and have some excess fat they'd like to lose. It combines heavy weight training with 3 days of cardio, and 1 day of rest. The choice of cardio is yours, whatever works for you. You can use low intensity early morning cardio or HIIT (high intensity interval training) in the evenings.

With this workout you get out what you put in. Your diet is more important that your workout. Make sure you're around 500 calories per day deficient.

Monday - Chest and Triceps
Chest
Exercise	Sets	Reps
Dumbbell Bench Press	4	8, 8, 6, 6
Incline Bench Press	4	8, 8, 6, 6
Cable Crossovers	4	8
Triceps
Exercise	Sets	Reps
Close Grip Bench Press	3	8
Lying Tricep Extension	3	8
Rope Pulldowns	3	8
Workout Notes
Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press.

Tuesday - Abs & Cardio

Workout Schedule

20mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT

Wednesday - Back and Biceps
Back
Exercise	Sets	Reps
Wide Grip Pull Up	4	8 (slow)
Close Grip Pull Down	4	8, 8, 6, 6
Cable Row	4	8
Biceps
Exercise	Sets	Reps
Barbell Curl	3	8, 8, 6
Incline Bench Dumbbell Curl	3	8
Dumbbell Preacher Curl	3	8
Workout Notes:
Wide grip pull up - finish sets off with slow negatives if you cannot do 8. If you can't do pullups, replace with heavy lat pull downs.

Thursday - Abs & Cardio

Workout Schedule

20mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT

Friday - Legs and Shoulders
Legs
Exercise	Sets	Reps
Squat	4	8
Stiff Legged Deadlift	3	8
Leg Curl	3	8, 8, 6
Leg Extension	3	8, 8, 6
Standing Calf Raise	4	15, 12, 10, 8
Shoulders
Exercise	Sets	Reps
Military Press	4	8, 8, 6, 6
Dumbbell Lateral Raise	3	8
Bent Over Rev Fly	3	8
Workout Notes:
None.

Saturday - Abs & Cardio

Workout Schedule

20mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT I really like this workout and if you follow it to the end you will get results.

Why Cyclists Hate Triathletes

Why Cyclists Hate Triathletes? 

1 year  ago, a friend of mine asked me if I wanted to sign up for a triathlon. I said yes, bought a bike, trained all year, and then did the thing in the fall of 2011.

Along the way, I discovered that riding was a lot more fun than the other disciplines, but I also decided that I wanted to complete a full Ironman race. 

I look upon triathlon much as I look upon high school. It was a lot of fun and I made some great friends, but if the pictures of the time are any indication, I also looked like a complete dork, and had no idea what I was doing.

As I was training for triathlons, I also spent some time doing pure bike races, and got involved in that scene. Much to my surprise, I was exposed to a good bit of trash talk regarding my penchant for running and swimming, especially among more serious riders. I didn’t understand it then, but now, as of my third season on the bike and my first season of pure bike racing, I finally do, which is why it is with shock and alarm that I read the news this week that Lance Armstrong is leaving the pro peloton to once again return to triathlons. Lance, nooooo!

In case there are any triathletes out there wondering why road cyclists give you a wide berth, here’s why I think it happens. Please note that there are a lot of sweeping generalizations ahead, for which I make no apology. I also realize that “hate” is a strong word, but it fits nicely in title form.

1. Triathletes are crappy bike riders
Triathletes tend to ride long hours alone, whereas road riders tend to mostly ride in groups. As such, there’s no reason for a triathlete to ever learn how to hold his line or corner in a pack, because most triathlons forbid riders to ride too close together.

2. Triathletes spend dollars on gear rather than hours on fitness
Cyclists are guilty of this as well, but its hard to understand why a person would spend thousands on a carbon fiber racing bike to save weight when he himself could lose a few pounds. Better to invest your time in training and gain speed that way. It’s the motor that matters, after all.

I think its far dorkier to be slow on a brand new $2500 bike than it is to be riding your first couple of triathlons on a crappy old steel bike or mountain bike. After all, if you’re just in it to finish, why not save a few grand?

These first two complaints against triathletes are sort of peripheral, but this last one, I think, is the real root of the issue.

3. Triathletes are insulated from failure
Triathlons, like half marathons and marathons, give medals to all their finishers. All you have to do is get across the finish line before the people at the end pack up and go home, and you get a medal. How else would someone of my meager athletic ability have a clump of nearly a dozen medals? All I had to do was heave myself over the line.

Triathlons also start in waves, so there are people running and riding all over the place. As a result, no one really knows during the race how you are doing except you at any given time.

Cyclists, on the other hand, start as a group even in a training ride. It’s easy to tell if you are sucking wind because you will be dropped off the back of the pack if you can’t hang. Many a rider has soft pedaled his way home in the dark week after week after being cracked off the peloton by superior riders. That’s how most of my group rides end.

In a bike race there are prizes for the top finishers, but typically not more than four or five riders win anything. Everyone else just gets the pleasure of competition and a new respect for how hard a person can breathe without their lungs exploding.

I think that a combination of these factors can lead cyclists to feel that there is a “Yay, you did it!” atmosphere among triathletes which rewards mere participation much more often than actual success. Having said that, I think we can all agree that getting off the couch and putting in some kind of effort is definitely better than nothing.

I’m just glad I don’t have to run or swim anymore if I don’t want to.

This is how people think and its kind of funny.

War at the shore!

War at the shore, Wow what a race. I had the privilege to race with 2 friends and we all did great.  The night before the race i called them to make sure they had everything ready so they don't have to forget anything in the early Am since it was there first Tri.  About to go to bed and get a call that one of there bikes had a flat and it was hard to change. So i got out of bed to drive to there house and change it. The night just started but almost time to wake up.

 The morning of the race i slept for about 2 or so hours and i was extremely ready and could not wait to race. I got to the race venue and the wind was screaming. At this time not to many people were there so i got a corner area to put my bike in transition and set everything up.  Then worked my way over to the ocean to see what it looked like and all i can say is "What did i get myself into". The waves were breaking so hard i felt it about 400 yards away with 30 plus mph offshore winds.   An hour past and it was bright enough to see 50% of the racers staring at the water and dreading going in.

The transition was getting closed and its almost ready to race. Everything makes there way over the ocean and set them selves up by color swim caps so we can start. The water was so rough the jet skis were having a hard time getting out there. Plus the people on surfboards who were volunteering were having problems staying in one area.  The first group who went starting to swim and they were getting pounded by the waves and getting thrown al over the place and alot of people were just quitting it was so hard to get out of there.  once the cheering starting it seemed to go alot smoother. 

Now you see them?

Now you dont!

Finally it was our turn and it started to pouring raining and it was getting really cold.  I placed my self in the middle front so i can just get it over with and swim hard. The horn goes off and there we all jump in and you can tell who is a noob and who knew what they were doing.  I had a nice draft line behind me and it was getting a little anoying beacuse the guy behind me and could not keep up and kept gabbing my ankle and trying to make me do all the work.  He did this over and over about 5 times and at one point i had enough and kicked him in his face to get him off.

Got out of the water ran like a maniac in the pouring rain got my bike and started to peddle my heart out. We had to be very careful because there was alot of puddles and the roads were very slick. 

I help my position for 90% of the bike and I even passed alot of people. About 3 miles to go my seat came down and it was real pain but I got through it . Then about to dismount and it was almost ready for the Run.

I got back to transition and dropped my bike and shoes off to get my running shoes and started out very fast and tried to keep up the pace.

I thought i was at a ghost town since i was running by my self and i didn't see anyone around me. About 2 miles down i started to get tired and people started to pass me and i knew my lead was getting worse and worse so i picked up the pace and i just could not keep it up. From far i saw the finish line and i ran my heart out and passed through a huge crowded. 

I never felt beter. I knew I did great and I was really happy with how i did no mater happened. My finish time was 1:07:37.2  Overall ranked was 45th out of 207 people  and 7out of 9 in my age group. My splits were

Swim 3:08.5

mile 18:26

out of water 13

Tranisition  1:10.9

place 34

bike 35:51.6

mile 3:23

off the bike 63

transition 1:08.1

end of Run 85

Run 26:18.0

pace 8:46

Running in the Rain!

This Sunday i am doing my last Triathlon of the year and i needed to get a run in today but it was pouring raining and i hate the "Dreadmill" to bits. Lets just say it was the best running experience ever. It was cool and relaxing. Now i will not hesitate to run in the rain anymore. 

Rainy weather doesn't mean you have to take your runs inside. Follow these tips to be prepared for running in the rain:

Dress in Layers if It's Cold

If it's very cold and rainy, you may need to wear a couple of layers. The most important layer is the one closest to your body. Make sure it's a technical fabric such as polypropylene or CoolMax, which wick water and sweat away from your skin. Your outer layer should be a wind- and water-resistant jacket or vest. Don't wear a waterproof rain slicker because it will trap moisture and heat.

Wear a Hat With a Brim

A hat with a brim can be your best friend during a rainy run. It will keep the rain off your face, so you can see, even in a downpour.

Don't Overdress

This is one the biggest mistakes runners make when heading out for a rainy run. Wearing more layers will not keep you dry. Unless you're running with an umbrella over your head, you will definitely get wet. If you have tons of layers on, you will just be wearing more wet, heavy clothes. Dress for the temperature, as if it were a dry day.

Be Visible

Select an outer layer that's light-colored or has reflective strips, since running in the rain often means poor visibility.

Use a Garbage Bag

If you have to wait outside in the rain before the start of a race, a big trash bag with armholes and a neck hole cut out can help you stay dry. You can take it off and throw it to the side once you get moving.

Wear Old Running Shoes at the Start

If you're running a race, keep your race shoes and socks in a plastic bag while waiting at the start. You can check your old shoes in your gear check bag, and put on your race shoes and socks right before you head to the starting line. If it has stopped raining by then, you'll be able to run the race in dry shoes and socks.

Prevent Chafing

If you're running long, spread body glide or Vaseline on parts of your body where you would normally chafe or get blisters -- such as your feet, inner thighs, underarms, sports bra lines (women), and nipples (men).

Protect Your Electronics

Store electronics, such as your cell phone and iPod, in a ziplock bag or a water-proof carrier. All from about.com

War at the shore Triathlon

This is my first year doing Triathlons and its been very addicting in a amazing way. I lost over 65lbs and i never felt better. This morning i just signed up for a NJ base Triathlon called War at the shore in Long Branch Pier Village. Amazing beach and scenery.  Its a 300 meter swim, 10.5 mile bike, 3.1 mile run, Its a true sprint. My goal is to finish it in under 1:05.30.