TT Cross Training Thread

“Hey, check out this great site I found:http://www.pponline.co.uk/”

“Just got back from a 15 mile training hike with pack. 20 degrees and windy. I plan on hiking tomorrow but not nearly so far. I think I can do long days of 15 every other day and a mid length in between. The idea is to raise the distance of the mid length day while holding at 15 on the other days. Eventually I hope to end up at 20/20. No basis for this, just something I'm trying. Any thoughts?”

“[b]Sounds like you have a plan. That's what I did preparing for the AT. When I did the AT, I was doing 18 miles every other day, and 22 to 23 miles other days. I realized when I finished the AT, I realized I was a marathon hiker and the scenery was there and gone. Not trying to say anything negative , just remember miles are important and the awesome views are as important to our mental health. Good luck.”

“Thanks. I've been squabbling with myself about that whole thing. Considering my age (60 when I start), I don't think I'll do too much tearing up the trail. I think my motive is to get in the best shape (for me) that's possible so I can put in the miles if needed. Also, I don't want to start as a slouch and have to hang in there 'til I get trail hardened. That being said, I still have a type A personality that has to be reined in.”

“By the way, I see you just signed in today. Welcome. Where are you from in Virginia? I spent 18 years there.”

“I live at the base of White Top Mountain, 2nd highest mtn, You can see MtRogers from the back of my home. I am originally from West VA, I moved here 7 years ago and built my dream home, a log home fully self sufficent. Keep up your training, it will pay off. How much weight are you carrying now that you are up to 15 miles???”

“I'm hiking with the pack and load I'll likely take with me...around 25 lbs give or take. It could get a little heavier, not much chance of lighter. This time of year I'm wearing more so there's a little less in the pack. I think I'm through with most of my purchases, but who knows?”

“Have you ever given the thought of hiking the Appalachian Trail? or the Pacific Crest Trail? Your approach is a step in the right direction and Stamina. 15 miles a day and possibly 18 is good, actually great. At my age STAMINA is what I have over much younger hikers. I am planning a long distance hike in Alaska next summer in the Brooks Range area, and I am also working on extending my mileage.”

“Fridge - It's the AT I'm doing in March. As for the PCT, yes I've given that some peripheral thought, but have been a little reluctant since I haven't even done the AT. My first hike was in May of'04 in the BWCA in Northern Minnesota. I followed this with a 205 miles solo thru hike of the Superior Hiking Trail in July/August...that was my physical and mental test to see if I thought I was ready for the AT. I figure I can do it. Considering the differences between the PCT and the AT, I'd say I have
a lot to learn before tackling the West Coast. I would say, however, I'm teachable enough to learn and dumb enough to try.

Alaska sounds great. I lived there for awhile in the 70's and loved it. Let's keep in touch, maybe there's a hike in the future.”

“I live 3 miles from the AT, Elk Garden , a saddle between White top and MT.Rogers VA. approx 5 miles from the NC. border. Yes stay in touch.”

“Well, I haven't been HERE for a while. About the time this thread petered out, I started on a holiday "break". I've been running only when I feel like it and biking only when I feel like it.

This past weekend after snowshoeing in the lovely 8" of powder, I sat down and wrote an 18 week training program in preparation for THE BIG RACE and a few events in the meantime. When I look at it posted on the fridge along with the race advertisement, it looks brutal. But so does the race.

WooHoo! Day two and I'm on schedule. Ran fartleks this morning in the beating snow! I just love using my yellow highlighter to cross off those workouts. Only about 220 workouts to go!”

“what's a "fartlek?"

is that like when you fart and then run away from the smell? LOL...”

“If that's what it is, I've been running those since I started dating my boyfriend...”

“HA!

No, it's basically planned accelerations interspersed in a run at normal pace. It's a Swedish (correct me if I've gotten the wrong country) term.”

“I am kind of wallowing without direction right now.


I haven't stopped working out. I am there every day . ..


I did start lifting again. It is always hard to suffer throught the first week or so of squats. TO avoid screaming hamstrings I think I would have to start without any weight at all.

So now I am doing two sets: one at 105 lbs 15 reps for endurance, and one at 165 lbs 8 reps for strength.

Also seated leg presses. sets one at 180 lbs (plus rack) x 15 reps and one at 270 (plus rack) x 8 reps.

2 sets of 20 Walking lunges with 2 25lb dumbells.

3 sets of pull ups, as many as I can. Its usually 10, 7, 5

2 sets Dumbell presses (25 lbs, alternating arms, while lying on a stability ball).

2 sets Cable presses while seated. BUT, keeping my back forward off the seat. Less weight, but it engages the core more.

Chopping wood type motion while standing with cable.


Sometimes triceps pull downs or curls if I have the time.


I figure they aren't as important since they get worked just lugging weights around any way.


On alternate days I have been running a 35 minute Hill routine on the treadmill.

I like that becuase it gives me intervals. One minute on, one off. I usually cover about 4 miles in the 35 minutes, so like an 8:45 pace.

Today my average hrt rate was 150 with a 175 max.



I also am doing at least oen spin class a week.
last edited: 1/11/05 1:03:13 PM”

“Tomorrow I start with a trainer.

My wife got me 4 sessions with the spin nazi.


He is a believer the core streghtening/balance board sort of exercise regime.


Lots of funny looking awkward exercises designed to engage the whole body.


Tentative goal is to be better able to hang with the bike group come spring.

need to incorporate some beefing up of the aerobic capacity if that is going to happen.


Would like to comfortably ride a century this summer . . .but will have trouble getting long endurance stuff in.”

“Cool lee. It really helps to have a goal. Have you picked the century ride yet?”

“I've been rowing (off-water in the gym) pretty regularly. This weekend is going to set me back though - been sick since Saturday afternoon, so no workouts in the last 3 days. I want to keep rowing a couple times of week and add two spinning classes a week and some time on the stairmill. I really need to be in shape by June because I have grand plans.”

“Two hours with pack up and down the stairs at the hockey arena. Pretty much a daily routine for some time now. February will put me in Richmond, Va for torture/training at the hands of my son/personal trainer. March 5 is jump off day at Springer Mt...if I get my taxes done.”

“Nimblefoot. Get those taxes done!! Great job.

Wingding - aren't you going to give us a hint as to what your grand plans are?”

“with the quality of everyones work out. keep on truckin...”

“Grand Plans include these trips starting in the eastern Sierra between mid June and late September:

1. Mount Mallory or Irvine/Meysan Lake,
2. Shepherd Pass/Mount Williamson,
3.Taboose Pass/Split Mountain,
4. Kearsarge Pass/University Peak,
5. Mountaineer's Route/Mount Whitney,
6. Matterhorn Peak and Mount Conness,
7. Boundary Peak.

And a nice backpacking trip in Glacier National Park during August (see the trips page).

It's going to be a great year - now I just have to get in shape or I'll die out there.”

“We call them intervals around here. Go at a good hard pace, then speed up 'til you can't handle it anymore, then slow down to your original pace until your heart rate gets back to normal, then speed up again, etc etc. I usually do 1 minute/1 minute or so. You can increase your "up" time and/or decrease your "down" time as you get conditioned.

If anyone's interested, I'm involved in the National MS Society's 2005 Wells Fargo MS150 Tour de Shore (see http://www.kintera.org/faf/home/default.asp?ievent=75427). Good opportunity to ride with a purpose.”

“I've been doing little over the holidays, some walking a little XC skiing, some hiking. Then work....

Still at my target weight. It has been a nice month off, but its time to get rolling again. Think it'll be bike commuting during the week, XC ski or bike on weekends.

The only goal I have is another Ride for the Roses Century next Oct. I'd like to break 6 hours, raise $10K I need an intermediate goal though, having motivation problems.”

“Does anyone know how many calories you burn off when snow shoeing vs. other outside activities?”

“http://www.nutristrategy.com/activitylist3.htm

Every activity known to man. Snowshoeing 690 cal/hour.

Horse Grooming (500+) lucky for me. I can now consider all the time I spend with my Iggy cross training. Not just the ride time!”

“First training session was all nutrition.


Have to start keeping a food log.

Anyone ever hear of Udo's oil???”

“No, but that scares me.”

“OK here's a tip....

Although it is possible to bike in 25 degree weather with a windchill of 8 and maintain a semblence of warmth. IT IS ONLY A SEMBLANCE! With booties I think my feet would have fared better on my 1 hour hill ride outside on Saturday. However, the sweat accumulated under the layers chilled on the way home despite adding a down sweather and cranking heat.

It took me the rest of the day to warm up. I bought a hill training video for my indoor set up on Sunday. I'd like another,
any suggestions?”

“No answers here. I had the same problem last winter when X country skiing. I would really heat up during the skiing, but rapidly chill on the way home. Perhaps if I kept a change of clothes in the truck, toweled off and changed it might have helped. Home was only 12 miles from the ski trail so I just lived with it. Extra clothing in the truck is always a good idea up here, as you know.

It's 27 below right now so I'm not hiking or skiing anywhere!”

“Hey D,
Check out the Time Trial Video from Carmichael. It was a much harder video for me then the climbing one and I think a better one for training.
http://www.trainright.com/page.asp?page_content=proshop&page_id=proshop&CategoryID=125&ItemID=769

I was fighting a cold all weekend so I stayed inside and took it easy.”

“Thanks Scott but it's not about hard, it's about specific. Ive got the CTS hills.

Anyone else have a favorite hill training dvd?”

“I really hate indoor training. I'd rather gear up for the bad weather.

I've been doing very little lately. A couple of afternoon XC ski trips, some walking around campus and way too much time on work. Deadlines have passed, time to pick up the training pace and get rid of about 5 holiday pounds. I'm sick of driving to work, time to bike commute again and put on some skinny tire miles.

Planning on a 4-5 hour XC ski tour this afternoon.
Conditions are ideal in the Sandias

Base Depth: 48 in.

5 in. new snow in the last 12 hours.
16 in. new snow in the last 7 days.

Yee.... Haw.....”

“I rode my bike outside this weekend wooohooo! Funny how 30 degrees feels so warm compared to 2. Did a nice hilly (for MI) ride Saturday afternoon. Just a little frigid on the old toes.

Running on Sunday and the sun was beating down on me. Little cool wind on the way out, dripping sweat on the way in. Sweat never felt so good. :-)”

“Dhutch, i cant wait to get outside! You were correct about fartlek being swedish, it means "speed play".

I did a fartlek run today, 1/2 mile slow followed by one mile fast for 6 total miles, I am whooped.

I did the plank the other night and did 3min 14sec, it was very very very hard. I didnt like it.”

“Ran hill accelerations this morning, 13 degrees and the muscles just don't like it! It's just truly easier in warm weather. Oh, well, we're a third of the way through winter.

birch, I've been a fan of fartleks for 25+ years. Anything around and utilized for that long must work pretty well. :-)”

“Ok, so my current training schedule includes 3 workouts of hills on bike (2) and foot (1) per week. It seems after 2 1/2 weeks I'm adding more muscle in my thighs. I already HAVE big strong thighs! I need the hill work, really but c'mon!

Any ideas?”

“Thanks for the incentive.


I had been dropping at just over 2 .. . .per usual.



but today i pushed out 3:16.


Back at ya.”

“Dhutch, not much you do about the muscle. Kinda makes me chuckle LOL.

Lee, are throwing down the gauntlet? LOL. I will see what I can do.”

“Does whey, as a protein, contain Lactase (ose??)


Whey is a milk by product . . .


I have some packets of whey protein drink mix . .. but really need to figure this one out before I find out the hard way.”

“lee, I just searched whey and lactose at "ask.com" and the info provided said that whey is a "hidden source of lactose".”

“I did a quick "askjeeves" but ddin't hav ethe time to read through.



I thought that it might be. . . .”

“I went to the book store this weekend for a book on stretching suggested by a trainer I'm working with. It's called "Stretching". Anyway, it's a good resource for all kinds of stretching and has regimens for specific sports sketched out. Good reference.

I also picked up "Sports Nutrition for Endurance Athletes" by Monique Ryan. Good so far. I've scoured the pages and index and have yet to find mention of m&m's. But otherwise it is quite complete.

I'm trying to ramp up the whole training package.”

“Everybody must be at the gym.

I'm on a letdown this week, it's the 4th week of my program and it calls for easy.
Although I'm antsy to do more, I have to admit that only biking 1 hour tomorrow and running 1 hour on Sunday leaves me lots of free time this weekend. I could use it for house cleaning and gear organization!

Going down to Indiana for the 24 HOTM next weekend. Sort of a spur of the moment thing that's not a race but basically an adventure race trial run. No pressure all fun!! Should be a hoot.”

“bike's in the shop, so I "flew" up into the sandias for an 8 mile hike in the mountain forest with temps in the 70's. Sweet!”

“Pathman, that sounds nice, and fantastic weather to boot!

Sass and I headed out for a 21 mile road and trail ride (with and ice cream stop of cousre) followed by a swim in a nearby lake.

Gotta love summer.”

“Birch and Sass go on the best dates!!!”

“I'm with Ruby here, that sounds like an awesome way to spend a Sat!!”