Tonight was my first night of strength training. After researching through various books and articles, I have begun to hammer out my training plan for the next few months. I plan on trying to do strength training 5-6 days a week and including yoga/stretching/foam rolling as many of those days as possible
Tonight's workout came almost exclusively from the internet. It kicked my butt tonight.
I started out with the initial test for the 100 Pushup challenge from http://hundredpushups.com/. I was able to hammer out 10 perfect pushups which was the same amount I was able to do the last time I tried to start out on this.
Then, I moved on to "Functional Training for Swimming" found in Vol 2 Issue #4 (pp 14-20)of NSCA Performance Training Journal which can be found at http://www.nsca-lift.org/Perform/backissues.asp. This one really kicked my butt. It was a total body workout that used only an elastic training band and a 8lb medicine ball. My plan is to do this one twice and do "Resistance Training for Cyclists" found in Vol 1 #5. I may add other exercises here and there. In Vol 7, #2 there is an article titled Training Tips to Help Triathletes Reduce Overuse Injuries. I may add some of the exercises in from this one.
Then, two or three days a week, when I am not doing the other weight/resistance training, I will be doing core work. I havent decided 100% which plan I will use. I am deciding between a plan from NSCA PTJ and one found at http://www.d3multisport.com/articles.php I am leaning to the D3 one since it seems to be more comprehensive and includes exercises both on and off the ball.
I also did some stability training on my Wobble Board
Once I finished my strength training, it was time to wind down with some Yoga. I found a great video podcast, YOGAmazing which can be found on ITunes or at http://yogamazing.com/. Tonight I did the Yoga for Triathletes program that was about 20-25 minutes long. It wasnt to technical a program, though I did struggle through a couple of poses. They also have episodes for runners, cyclist, leg, back, neck/shoulder, etc. Definitely a great resource and you can take it with you on your video Ipod.
Once I showered, I recovered with a big glass of Chocolate Soy milk. Cathy and I have been phasing out the meat, and now most dairy and going to a more vegetarian diet. The more we read about the health benefits and all the lowsy chemicals in our food, the more we are being extra careful about what we eat. I dont miss the meat at all. I have found so many great ways to cook tofu and a variety of veggie goods. I really enjoy cooking. If it wasnt so costly in both time and money, I might have even considered opening up my own restaurant.
Well I should probably get off to bed now. For those of you who have offered advice re: fitting. If I dont get positive results going back to Roswell Bikes where I bought the bike (and get free fittings). I will definitely go to Curtis. I didnt want to take the bike in until I had replaced the base bar I bent in SC, but I didnt have a chance to do that yet. No sense gitting fitted and having to realign the aeor bars once I put them on the new base bar.The fitting I got at Roswell was very thorough. They even swapped out the stem to one with a different angle to get the right fit. Part of the problem is that as my knees come towards my chest, they naturally flare out to the side. I cannot keep my knees together and bring them to my chest. I dont know if it is a tightness, or if that is how my hips were formed. Oh well. So hopefully they can get me dialed in to a slightly more aggressive position as well.