4/25/2010 Triathlon training

Gotta make up for lost time today. Bike / Swim Day

60 mins on the bike (my 29er on the bike paths since the dirt is mud around here after 3 days of rain.

Then off to the pool to do 800, broken up in to various 50’s and 100’s per Kathy Alfino’s instruction (www.milehighmultisport.com)

4/22/2010 – 4/24/2010

Weather here sucks, so I’m lifting the next 3 days. I’m gonna go Upper-Lower-Upper over the next 3 days. Steve cotter today and tomorrow and P90x Upper body  + on Saturday.

4/21/2010 Triathlon training

32:00 on the treadmill (barefoot). This treadmill is mis-calibrated, so it always tells me that I’m going slower than I actually am. I like that.

Training 4/20/2010 – Leg strength day

Leg Stregth.

I’m breaking out Steve Cotter’s Extreme Workout, Lower body today. This brutal workout, if done with heavy enough weight, is AWESOME. It cranks up the heart rate, makes you think your legs will never make it  and hits EVERYTHING in a functional way. It looks a little like this:

  • Double Kettlebell Squats x 8
  • Semi-stiff-legged deadlifts x 10 (dumbbells)
  • One leg KB stiff leg deadlifts x 5l/5r
  • Step-ups x 8l/8r onto a high stepladder
  • Weighted back lunges (holding 2 heavy dumbells)
  • Calf-raise squats (fast)
  • Heavy swings (88lb KB)

Circuit style, 3 times through, barefoot. Heavy today. Felt great. 25 Patients on the schedule today.

By the way, I bought me a Magic Bullet Blender (as seen on TV)

Product Details

Every night I have a smoothie with whey protein, fresh berries, plain yogurt and a banana. Delicious. I pop a multi-mineral, some fish oil capsules, and go to bed. Just FYI.

Training 4/19/2010 – Off day

I did nothing but see 19 patients today. And that’s my rest day. Tomorrow, lower body strength. I probably lift more that I should for these races, but I love the lifting and I’m not exactly in contention to win these races, so who cares? It’s supposed to be fun right?

Tri training 4/18/2010

Run day. 3 miles outside on “heart break hill.” This hill is on a greenbelt near my house. It borders several horse properties, and the horses love to watch the people go by. I think sometimes they are puzzled by how slow I am. 

The weather was great, I felt great, and I wish every frickin’ day were sunday.

Tri training 4/17/2010 full body strength

Kettlebell workout, including the following:

  • Floor Press x 10 – 12 reps
  • Heavy one-arm rows x 8 reps
  • Alternating dumbells presses x 10 reps
  • Alternating db curls
  • One-arm kb snatch
  • Double kb cleans
  • Heavy swings (88lb Kettlebell)
  • Pullups

The above in giant set fashion (one exercise after another with minimal rest), 3 times through. I went heavier today than I did earlier in the week since it’s Saturday.

Followed by p90x+ core training

Tri training 4/16/2010 Bike day!

It’s Friday, it’s sunny, and  I left the office at 2:00! So I’m riding a bike today. It’s still early in the season, so I’ll just take my 29er out on the bike paths for about 90 minutes.

Training 4/15/2010- Lower body training

Leg Stregth.

I’m breaking out Steve Cotter’s Extreme Workout, Lower body today. This brutal workout, if done with heavy enough weight, is AWESOME. It cranks up the heart rate, makes you think your legs will never make it  and hits EVERYTHING in a functional way. It looks a little like this:

  • Double Kettlebell Squats x 8
  • Semi-stiff-legged deadlifts x 10 (dumbbells)
  • One leg KB stiff leg deadlifts x 5l/5r
  • Step-ups x 8l/8r onto a high stepladder
  • Weighted back lunges (holding 2 heavy dumbells)
  • Calf-raise squats (fast)
  • Heavy swings (88lb KB)

Circuit style, 3 times through, barefoot. Ouch