On my first day of the triathlete training plan, strength training didn't go as smoothly as I'd hoped. I didn't consider that "legs" are more than one exercise, so I was thinking - "legs, back and abs - 2 exercises each times 2 - no problem." Uhhhh, no. There are at least 5 worked muscles for the legs x2 exercises equals 10 and x2 sets is 20!!! Back exercises aren't as bad, but there's still upper and lower back, that's another 8 sets. Finally, with abs, there are upper, lower and obliques. All those sets can make for quite the extended strength training session. Even worse would be not writing it all down! Unfortunately, I didn't write down anything in advance.
Yesterday's workout was much better planned. While I wasn't sure which machines would be available, I outlined the workout before I went so at least I knew what to look for in the machine area. Then, on the rests between sets, I wrote down the actual machine and how much weight I used. Here's the scoop:
Month 1 Week 1 Day 2 - 65 minutes
Lift: Shoulders, Chest, and Abs. 2 sets of 10-12 reps for 2 exercises each body part.
Bike: 30-35 minutes indoors on upright stationary bike. Stick with upright bike - you burn more calories on an upright bike as the position forces you to work against gravity. Use a program and add hills in this routine. 5-minute cool down.
Stretch: 10-15 minutes of of FULL BODY stretching!
Bike Workout Summary:
Stationary, upright bike on a random hill setting @ level 7 for 30 minutes plus a 5-minute cool down.
220 calories, 7.14 miles, climbed 2680 ft, averaged 4:54 min/mile & avg HR 108.
Strength Training (Lift):
1) Seated Press 12 @25 x2 (in case my shorthand needs translation - that's 12 reps at 25 lbs done two times)
2) Delt Machine 12 @10 x2
1) Upright Fly machine 12 @ 25 x2
2) Chest Press 12 @ 20 x2
1) Crunch Machine 12 @ 30 x2
2) Crunches 12 x1
3) Leg lifts 12 x2
4) Cross body crunches 12 x2
Full body 20-30 seconds per muscle