Oct 2009

Accomplishments

This month I started to notice my cardio getting better with each day. I definitely have continue to loose weight and work my training plan into my current lifestyle. The end of the month was the hardest due to some stress. I have taken the last week of this month to rest and get back on track.

Weigh in at the start of the month

– 245lbs
– started seeing shaping of the stomach area
– Energy level is excellent!

Positives

– woked in small run on my sunday workouts
– included p90x workout of core/strength days
– riding 2.5+ hours

October included the following training methods

Day Off

Just That: a day completely off from stress and exercise! Put your legs up or get a massage.
Rest Do 20 – 30 minutes of the aerobic exercise of your choice (swimming, walking, skating, spinning on level ground…) at a very easy pace. Once you have tested your maximum and anaerobic threshold heart rates, all your exercise instructions will include heart rate zones.

Endurance
Ride the bike or do other aerobic exercise. If you ride, stay on flat-ground or on a trainer. Maintain firm
pressure on the pedals but no heavy breathing. If you ride with a partner you should be able to talk in short sentences. Make the total exercise close to the time shown. If you get tired just slow down and finish the time. Don’t push hard if you are tired. Keep your pedal cadence over 90 rpm. If this is difficult, just ride one gear easier than the most comfortable gear. Over a period of a few weeks or a month your comfortable cadence will increase. Once you have tested your maximum and anaerobic threshold heart rates, all your exercise instructions will include heart rate zones.

Flat and Hilly Moderate Intervals
Warm up by riding 20-30 minutes with very light pressure on the pedals and breathing gentle enough that you can sing.Then do the number of intervals shown of 12 minutes with firm pressure on the pedals but no heavy breathing. You should be able to talk but not sing. You should feel like you could do a half hour or more at this pace, but not go all day. Recover between intervals for 5 minutes with light pressure on the pedals, turning them over but not really pushing on them. Breathing should be relaxed enough to allow singing. Cool down as you spin home easily for at least 10-15 minutes at a very relaxed pace. Do Flat intervals someplace where you can maintain a cadence of 90 rpm in zone. For Hilly intervals, mix standing and seated climbing with a cadence over 70 rpm. If you must do the Hilly Intervals on an indoor trainer, put several phone books under the front wheel to simulate a climbing position.

Buddy Ride
Ride your own pace by yourself or with a few friends. Be willing to breathe hard a little bit, but back off if you find yourself breathing really hard. It will take a few weeks or a month to figure out who you can ride with comfortably. Don’t worry about heart rate.

Core Strength and Stretching
Do three sets of crunches or situps and three sets of pushups. On each set, continue just until you begin to feel a mild burn. Mix side-to-side and straight forward abdominal exercises. Use a variety of hand positions for push ups.