My weekly workouts include four sessions of strength training done Monday, Tuesday, Thursday, and Saturday. I do an alternating two-way split routine - upper body/lower body. I incorporate 20-30 minutes of cardiovascular training either on an indoor recumbent cycling trainer or a rowing machine 2-3 times per week. I do a longer, outdoor training session on my bike, which typically last 2-3 hours in length. Within the overall cardiovascular work, I include two intense sprinting routines called the Sprint 8. I do Sprint 8 either indoors or outdoors.
I call this multi-tasking because I do more than one dimension to my training every session. The multi-tasking approach is described in detail in Phil Graham's book. I often do strength/stretch/cardio in one session, and outdoor cardio/sprint in another, for example. My weekly goal is to do four strength, four cardiovascular (including two Sprint 8), and 3-4 stretching sessions. During my strength training, I am reducing the time between exercise sets to add cardiovascular intensity.
This is admittedly a quite ambitious program. I will report back as to my ability to stay motivated with this program. So far, I am enjoying it very much. My overall fitness is improving. You can see my workout logs on my training blog.
2 comments:
Howard,
Have you missed the 150 mile weeks riding your bicycle's yet? Keep up the good work and keep the blogs coming!
Scott
I have been doing mostly strength training and indoor exercise bike since about the first of July. One, maybe two, outside bike rides per week during this period. I do miss the long bike rides, especially being outside, breathing fresh air, and viewing the countryside. I also miss the bike events, Centuries, etc. But, for now at least, I am focused on total fitness and strength training. I want to keep this up at least until January 1, and then we will see how I feel about continuing. I should have no trouble returning to lots of cycling miles. Don't think I can do both at the same time.
Post a Comment