Menu Favorites all in One Week/Tri-Training Day 3

By dedicating so much time to exercise this week, I decided to plan all my favorites for dinner .  You know those meals that taste great and are actually not half bad for you?  Yeah, those are the ones I picked...

M:  Chicken Cordon Bleu w/ broccoli & rice (this one was new)
Tu: Skillet Tostadas
W:  Shredded Pork Soft Tacos w/ fresh pineapple
Th: Tex Mex Turkey
F:  Pita Pizza
S:  Subway

Breakfasts and Lunches are basically the same:

B:  Cereal (GrapeNuts or Bran Flakes) w/fruit OR Yogurt & Granola w/fruit
L:  Leftovers OR a Sandwich (usually ham or turkey) on wheat w/ carrots or celery'

Snacks range from fresh fruit and veggies to protein shakes and beef jerky.

We'll probably use this menu for another week or so.  Or until me or my daughter says we're sick of it!

And for the last tri-training workout of the first week of the first month (from Beginner Triathlete):

Month 1 Week 1 Day 3

Lift: Biceps, Triceps, & Abs.  2 sets of 10-12 reps for 2 exercises each body part.
Bike:  Longer ride 40-50 minutes.  Incorporate hills and endurance with this workout.  There will be one longer ride each week; this is the first for the month.  Try to put resistance higher for a minute here and there (no more than 4 times) and come out of the saddle.  Working on leg power and relaxed upper body.  No bouncing or rocking.  5 minute cool down.
Stretch:  15-20 minutes of FULL BODY stretching. Aids in injury prevention as well.

Bike Workout Summary:
Stationary, upright bike on  a random hill setting @ level 7 for 40 minutes / put resistance @ level 10 four times during the workout for 1-2 minutes.  Tried coming out of the saddle, but I don't think this particular bike is made for that or my resistance was too low, I'm not sure which.  I'll have to wait for the spin bike to try that part again.

276 calories, 8.17 miles, climbed 3398 ft, averaged 5:30 minutes/mile and avg HR 109.

Token screen shot...

Strength Training (Lift):
Biceps:
1) Bicep curl machine 12 @30 x2
2) Free Motion bicep machine 12 @ 15 x2

Triceps
1) Tricep Extensions 12 @ 30 x2
2) Tricep Pushdown machine 12 @ (setting 5) x2

Abs
1) Crunch machine 12 @ 30 x2
2) Medicine ball to the sides 12 @ 4 x2
3) Leg lifts 12 x2

Stretching:
Full body minimum 30 seconds per muscle.  Found an empty classroom to stretch out.  This was way more relaxing than trying it out on the open gym floor area!

Whew! Week one complete though.  I'm looking forward to next week!  My goal this weekend is to set up those swim lessons.  I tried to today, but the office closes at 1 pm on Friday - ughhhh!!

Well, that's all for now, I hope you have an amazing weekend!!

Strength Training - Gotta Write it Down

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.

Screenshot:

Strength Training (Lift):
Shoulders
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

Chest
1) Upright Fly machine 12 @ 25 x2
2) Chest Press 12 @ 20 x2

Abs
1) Crunch Machine 12 @ 30 x2
2) Crunches 12 x1
3) Leg lifts 12 x2
4) Cross body crunches 12 x2

Stretching: 
Full body 20-30 seconds per muscle

Gym Membership Renewed - check!

Went ahead and renewed my gym membership - I figure I'll eventually need a pool AND swim lessons.  There isn't any swimming in my training plan until the 3rd month.  The first two months seems to be mostly about building strength and endurance.  I'm ok with that because it means I'll be swimming in January - in Colorado!!  Sweeeeeeet.

I worked out today - Day 2 of Week 1 of Month 1 - LOL!  I'll post specifics tomorrow.  TOM visited today and I still went to the gym - another unprecedented feat.

Learned something today in the realm of triathlete training... a new definition for "brick."  I'd never heard the term before (outside of that rectangular thing used to build houses), so I checked out this article on "Why Bricks are Necessary and How to Use Them in You Training."

I can barely walk after biking for a long time, I can only imagine what it'll be like to run!

Also found an interesting book/blog...


Blog:   www.swimbikemom.com

Book:  "Triathlon for the Every Woman: You Can Be a Triathlete. Yes. You."

I read a preview of the book and the author writes the way I think, and I was very entertained in just a few pages.  Even if I don't learn a thing, I'm sure I'll be happy I read it.  I'll let you know either way!

Kick butt weekend

This past weekend was one for the books!  No, it wasn't a par-tay kind of weekend.  I just  accomplished lots of stuff on my to do list...

Got tons of cleaning done (I even dusted :O)
Groceries (shopped for & put away before 9 am - unprecedented at my house)
Garage now fits BOTH vehicles
Groomed the dogs (well, the groomer did, not me - that's way too much work!!)
Got exercise

Ok, enough with the "G's"

But wait there's more!

Cleaned/organized the basement
Finished all the laundry
AND
Stepped on the scale - lost that 2 pounds from last week and then some!  Wha-WHAAAAT?

WHEW!!  I wonder if these pounds came off BECAUSE of my busy weekend?!?  Crazy, right?

Must be time for a new chart...

Couch to Triathlete Training

So I went cruising the web for workouts specifically designed for triathlon training and there was A LOT to chose from.  I decided to go with something that started out mild and would be completed in the time frame I need - June of next year.

BeginnerTriathlete.com offers a plethora of training options including:  Sprint, Olympic, Iron Programs, and my personal fave - "Couch-to" Programs.  I chose the Beginner Exercise Program under the "Couch-to" Program.  I guess I wouldn't consider myself at the "couch" level, but definitely a beginner as far as triathlon training goes.  This plan was designed by certified personal trainer, Amy Badger, who has completed 4 sprints and 2 olympic distance triathlons plus some other crazy stuff like marathons and Ironman comps.  It has 8 months worth of training/workouts.  

Today, I started Month 1 Week 1 Day 1.  

I was thinking that an hour would be plenty of time, but I had to cut some of the strength training and stretching short due to time.  This workout probably should be about an hour and a half once I get the kinks out.  (I'll start adding these workouts to my "Current Training" tab as well.)

From beginnertriathlete.com:

Lift:  Legs (include abductors and adductors), Back and Abs. 2 sets of 10-12 reps for 2 exercises each body part.

Bike:  20-25 minutes indoors on upright stationary bike.  Work on keeping feet flexed (like scraping gum off the bottom of your shoes) and upper body relaxed.  Keep resistance light to moderate.  5 minute cool down.

Stretch: 10 to 15 minutes of FULL BODY stretching! 

I'm not sure if "Lift" was supposed to come before the "Bike," but I did the bike first because I don't like lifting with cold muscles.  

Bike Workout Summary:

Stationary, upright bike on a random hill setting @ level 7 (tried to keep rpm 70-80) for 20 minutes with a 5 minute cool down. 

153 calories, 5 miles, climbed 1872 ft, averaged 5-min/mile & avg HR of 111.  

Here's what the "random hills" looked like...

Apparently I can't keep the RPMs up AND take a picture at the same time =P

Strength Training (Lift): 

Leg Ext: 12 @ 52 lbs x4

Leg Press:  12 @ 150 lbs x4

Calf raises (body wt) 12 x 2

Adductors: 100 lbs x 2

Abductors:  100 lbs x 2

Back extensions: 70 lbs x 4

Row:  40 lbs x 4

Ab machine:  setting 5 x 2

Crunches:  x2

Leg lifts: x2

Stretching:

Full body 10-20 seconds per muscle

Well, Happy Monday people - I hope you have a fantastic week!!