Friday, October 23, 2009
1 minute stair climber, 1 minute track - very high intensity
2 minute stairs, 2 minute treadmill - high intensity
3 minute stairs, 3 minute treadmill - high intensity
4 minute stairs, 4 minute treadmill - high intensity
5 minute stairs, 5 minute treadmill - high intensity
Go all the way to 10 minutes for each and lower pace to moderate intensity!
You could start at 10 minutes and work your way down the ladder to one minute for another variation of the workout.
You could do the same on the track just do 1 lap for each minute on the StairMaster. This option will require more running because one lap of the track at LVAC is longer than one minute on the treadmill.
If you can do this all the way to 10 minutes you are awesome. I got to 9 minutes and it took just over 2 hours. If anyone does this let me know what you thought. It was a good workout and broke up the fact that I had to run 8 miles. That revolving step mill is also a great workout for your glutes!
I also want to talk about what to eat before you workout. It seems like this week several people have come to train with me and have gotten dizzy and lightheaded because they did not fuel their bodies properly before training. What you put into your body will definitely impact your training. If you talk to anyone who trains with me in the gym you will know it is no joke. They are tough workouts! Typically this is the way it goes with newer clients. I will say to them did you eat this morning? The client might say, "well no but I will be OK." I give them the talk about eating before training and I say that I don't think they will be OK. They say, "Oh no I will be OK, I have never passed out." About 10 minutes later they start to look kind of grey and spacey. Then I will ask them how they are feeling. They will say a little dizzy. I say, "Oh I could have told you this was going to happen." Then I go get them orange juice, Gatorade, or fruit and send them home. No matter how many times I tell someone to eat before they workout, they think they are the exception to the rule and don't need to eat.
If you are working out first thing in the morning you should wake up in time to eat something before you leave. Some great options are oatmeal, fruit, or yogurt. The options will vary depending on what your goals are. If you are looking to lose weight and eliminating dairy then the yogurt would not be an option. Some people can't seem to eat before working out without getting nauseated. For these people I suggest trying one of the energy gels that people use when running. Some good ones are made by Hammer Nutrition or GU. If you train in the evening then try and have your last snack or meal about 60-90 minutes before you plan on working out. Don't eat foods high in fat before your working out. Don't eat really heavy meals before training. Make sure your last snack or meal leading up to your workout contains some complex carbohydrates. I am only suggesting a small serving such as 1/4 to 1/2 yam, brown rice, or oatmeal. Hopefully this will clear up confusion when working out. If you workout after work it is essential to plan your meals throughout the day properly. You need to have good meal timing. Getting the timing of your meals right will have a major impact on your workout!
Tuesday, October 20, 2009
Earlier in the day I was swimming at Las Vegas Athletic Club. I have mentioned before how I get really annoyed by people who randomly jump in the pool and start swimming without telling anyone they are in the lanes. Many times this has resulted in a head on collision in the pool! Some really overweight lady dressed in a DRESS (hopefully with a swimsuit under it) jumped in the pool and thinks she is going to just start swimming in my lane! I said, "what do you think you are doing?" I was going to swim laps is what she said. Then she said I will swim behind you (in the same lane not swimming circles). I said, "No, I don't think so that is not how it works!" HOW CAN SOMEONE BE SO STUPID? It made me think back to when I first started swimming in a gym pool. I was not really sure of the rules. So I observed a little before I got in the pool to see what everyone else was doing. What is so difficult about this? Then I inquired to others who were swimming about what was right and wrong. It was not a hard thing to do. It bothers me that people are so stupid and don't really think about what they are doing! I am not sure how they make it through life being that ignorant! What type of job must they have?
I could go on and on but I will only bore you with a few more stupid things I have witnessed in the last two days. Yesterday I was running on the track at the gym. I always see people doing exercises at the gym that makes me cringe! It is all I can do not to say anything to them. Like why are you doing that? What are you trying to accomplish? One thing that I always see is people doing cardio on the StairMaster. They have it set at like the highest level that it will go. Wow they must be really fit! NO NOT REALLY because they are hanging their entire upper body on the machine. If you are one of these people LOWER the level and don't hold on and your workout will be much more efficient. When I was running on the track every time I came around the track by the StairMaster, I see this lady laying on the handles AND reading a book on the revolving StairMaster! First of all if you can read while doing any cardio something is wrong. If you are working like you should, you will not be able to focus on reading! Second get off the handles! Then right next to her is this guy on the treadmill that has it going really fast. He is running for like a second then holds on to the rails and lets his feet skim the top of the treadmill for longer than he was actually running! Where do people think of this stuff? Then there are the people who walk or run on the treadmill and hold on to the panel. This drives me nuts. Especially if they get next to me when I am running!
Maybe I will be more vocal and say something more often when I see people doing stupid things!
It felt good to say something to the guy with the dog today!
Sunday, October 18, 2009
Several people did the event and had really good results too. You can find results at the following website: http://www.onlineraceresults.com/event/view_event.php?event_id=4228.
Leslie Shurmer completed her first triathlon and finished the sprint distance. Earl Hopkins did his second sprint triathlon! Great job to both of them. Nancy and Denny both Real Results trainers, had great races. Nancy was 4th in her age group and 8th overall for the Olympic (and she ran almost a mile too far). Denny won his age group for the sprint! So it was a good day all around!
The next event to look forward to is The Silverman Half and Full and then The Las Vegas Half and Full Marathon. They are coming up quick! The triathlon season is winding down and it will be time to plan 2010! I will talk about that in an upcoming blog so stay tuned.
The track and hill workouts will resume next week. I will keep everyone posted! Congratulations to everyone for a great race yesterday!
Monday, October 12, 2009
I wanted to give some tips for this weekends race. Some things to keep in mind this weekend if it is your first triathlon:
- Dont try out anything new on race day! No new shoes, clothes, food, ect.
- Don't eat a ton of food the night before. Stay with foods you would normally eat. You don't want eat a lot of food the night before for a sprint anyway! It really is not necessary. Think about this too, if you eat a ton the night before a race then most likely it will need to come out and most likely it will happen during the race. Yes I am talking about pooping! Also try and get up early enough for a PRP before the race. (pre race poop)
- Make sure your chain is in easy gear when you race it in transition. You want to be able to get up the hill and not tip over right out of transition.
- Get in the water early and warm up a little.
- Pman has two transitions so you will need to drop off your run gear when you pick up your race packet. They will provide bags for the run gear. Because of the two transitions you will need to put all your swim stuff in a bag after you come out the water and before you get on your bike. They will take these bags to the finish. Your wetsuit, goggles and other stuff must be bagged up and the bag should be tied up so nothing falls out.
Good luck to everyone and have a great day!
Last week several people did the Ragnar Relay and RTC. Contratulations to Nancy and Maria for running the relay. Corey did the 118 RTC ride in 7 hours. Great job.
We will have one more short triathlon workout this Thursday at 5:30 at the Rainbow LVAC. It will be easy and the last workout before the race Saturday. Also this weekend Dean Karnazes author of Ultra Marathon Man will be at the Henderson Library. It was an excellent book so hopefully everyone can come!
Tuesday, October 6, 2009
Saturday, October 3, 2009
One of my clients has begun to change her eating habits. One of the things she is changing is to quit drinking alcohol. She mentioned to me that she had an event to go to this weekend and she was going to feel the pressure to drink. I said, "if you don't want to drink then don't". She said well maybe I will put water in a martini glass with an olive. Then people would think she was drinking and she wouldn't have to explain. I said, WHAT are you CRAZY! That is the most ridiculous thing I have heard. Then another client that heard this said no its not I have done that before. Why should we have to feel guilty for wanting to be healthy? When I go out and don't drink it seems as if others are uncomfortable because I am not drinking. It is a crazy world. If I don't want to drink I wont and nobody should care either way. That goes for everyone. If I want to eat healthy don't question why! The problem is, when we want to eat healthy others, who are not eating healthy feel guilty so they try and make us feel awkward. Maybe they do it subconsciously maybe not! I guess the bottom line is that everyone has their own mind to do what they want. Don't let others influence what you do. AND if you are one of those people bringing bad food/candy to the office then STOP! With Halloween coming up I am sure people will be bringing in candy to the office. If you are thinking about doing it, then don't. If you are a supervisor of an office or workplace then prohibit this. Your employees will be healthy, more alert, and have better performance if they are healthy. Why would you want sugary foods in the office? This type of diet only leads to poor work performance and more sick days. Why not incentivize employees for being healthy?