Posted By: KP
Date: Tuesday, 22 January 2008, at 12:59 p.m.
From the mailbox: << KP, what are you doing swim, bike, run and in the gym these days? >>
I am having fun in the gym. I like that stuff. I would enjoy going to the gym everyday (and did last summer with my daughter home from college) if it was beneficial. Not possible when swimming and biking consistently. As I come back from foot surgery and low back issues my training is geared around finding consistency (swim/bike), staying healthy and having fun in the gym. Most of my focus has been in the pool and at the gym, but bike is catching up. I hadn't weighed myself for quite awhile, but did the other day and was 185lbs. That's a good weight for me, probably 5-6lbs over race weight. The pool is easy on the feet. So I am in there 4-5x/wk for a minimum of 4k. I want that 20k mark for a week! When I do traditional weights my technique is very strict and I only do what does not irritate my lower back (no squats yet). I am increasing bike volume; say 3-4x/wk at 45-75min and a weekend ride of 3-4.5hrs when things go well. Running will be the final piece added back into my week.
Swim - 4350 posted below (1:15)
Bike - easy to steady // stood over three 100m rollers (1:15)
Strength - same routine since last summer for upper body (60min)
2 sets body weight pull-ups (lock 'em out) 10 reps
2 sets preacher curls with curl bar - 10 reps
2 sets single dumbell curls (seated, elbow to knee/across body) 10 reps
2 sets straight bar curls (standing, elbow pinned to waistline) 10 reps
2 sets flat back bench 20 reps
2 sets decline bench - 10 reps
2 sets incline bench - 10 reps
2 sets peck deck fly - 10 reps
2 sets seated row - 10 reps
2 sets flat back overhead dumbells - 10 reps
2 sets tricep extentions - 10 reps
I leave out shoulder specific work when I do a complete swim session the same day.
This is not what I would consider a triathlon specific upper body routine (heavy on arms/chest).
This is the old vanity routine, but fun and limits unwanted low back stress when done correctly.
Messages In This Thread
CoachKP Tri Forum is maintained by Coach KP with WebBBS 5.12.