Forum from Runner's World.com and Beginner Triathlete .com
What type of strength training should I do?
**Reply from Gawors
Lifting is an interesting and tricky thing. I train between 28-35 hours per week and I like when strength training is developed. What you are doing right now is full muscular strength (moderate-heavy, 7-10 reps, 3 sets) which is great, though it can tear your muscles up pretty well. I go through 4 week cycles to work on different aspects of my muscles (one strength training session per week). (Abs and pushups I do MWF)
1st Week - Power - Quick Firing of the muscles on the positive contraction, (less focus on the negative contraction of the muscle) - 7-10 reps moderate weight - this works on the power generated throughout a race.
2nd Week - Speed - Plyometric strength exercises - russian sqats, calve raises, (body weight things) focusing on speed and consistanty throughout positive and negative contractions - muscular endurance - 25-50 reps - I like to follow this with an hour bike, run, or swim. This builds consistancy of muscular strength and cardiovascular system working as one.
3rd Week - Strength - Muscle Fiber Recruitment - when a muscle is put under enourmous tension (to maximize lifted weight) - the muscle recruit more %'s of the fibers. This is esstential for when your body is breaking down at the end of a race. - 2-3 reps - Max Weight
4th Week - Recovery - I usually dont do much strength training. Abs, pushups, and pullups if I'm up to it.
I hope this helps :-)
www.MatthewFrancisGawors.blogspot.com
Showing posts with label Triathlete. Show all posts
Showing posts with label Triathlete. Show all posts
Tuesday, February 15, 2011
Saturday, August 14, 2010
The MusselMan Zemazing and Fronhofer Flop Bike
The Mussleman Triathlon
I began to feel safe in the Canal. Thought the taste was interesting. It wasn't at all the clean lake taste I had in the beginning of the race. When we had made that left, the land grew inwards, the path bottlenecked, and the water tasted of gasoline and seaweed. The water was shallow and had but six minutes left to swim. I spotted the last buoy and an excitement rushed over me. I was finishing the first leg of my first half Ironman.
I ran out onto the boat launch. I heard someone shout "32 minutes." Not exactly what I wanted but I'll make due. I grabbed my Giants with my new water gate installed and headed out. Strapping my feet in the cleats I headed out a smell trail to the main road. It felt good. I felt relaxed. That's all I could ask for.
Tightening early could mean a horrible run or an early end to my race. I started out hard but kept in mind I had close to 3 hours of riding ahead of me. I passed the 10 mile checkpoint. All I remember thinking was "That was quick. Keep Going." The next 15 climbed 700 ft, more climbing then I do in 2 hours on a normal day but it went by fast. I felt good. My cadence was smooth and with a nice consistency. My legs hammered the pedals: smooth elliptical motions. I felt the winds hugging my ears tightly. No room to let up. I was moving. Don't lose momentum. I would only suffer if I realized I was in pain.
At 28 miles I took a drink, placed it back in its cage, but watched the bottle roll to the side of the road. "Opps" I missed the cage but luckily had a spare. At The Next Aid Station I grabbed another Heed. I was drinking Strawberry but close enough.
We were now into some rolling hills. I gathered momentum down to help me on my way up. No hill was exceptional until mile 34. At a 19% grade, and an hour and a half into the ride, the climb shut me down for a little while.
I pushed onward and tried tuning out while I recovered from the surge. All of a sudden, DANM! My handlebars started vibrating. We were riding on a park path: Asphalt, yet not. It felt like cobblestones were beneath me. I got used to the rough riding but this actually started making you fatigue quickly. Half mile, mile and a half through, two and a half, three! Three miles later the race proceeded back onto the road. Such sweet smoothness. My hands felt a numbness feeling you normally get from using a weed wacker.
I came across some more rolling hills; passing people on the way up as they would pass me on the way down. Back and forth we go.
2 miles to go. My heart jumped. I had less than six minutes before I completed the second leg. Excitement ate the burning sensation in my legs and lungs. I closed in on the transition and checked my times. 2:35. I was expecting 3 hours! What a wonderful turn of events.
I hurried into the T2. I grabbed my shoes, grabbed a drink, and rushed out before a moments notice. I stayed strong throughout the run. I was hurting but I was finishing hard. 1:37 for the half marathon. The course was a cross country course for a while: tough uphills, tough downhills. I suffered but I finished feeling good :-) 4:48
The Fronhofer Flop - (or was it)
(I will make this quick)
I was excited for this triathlon. The only one from the year before. My only benchmark. I was excited. I started and muscled my way through the swim. 23:35! A pr! I'm feeling good. I ran into the transition. 41 seconds.
I got to the mount line with my bike and found my shoes were on the bike backward. Oh well a few seconds what harm could that do? Just a little something to laugh about later. I got on strapped in and started off. I was slipping as if on ice. Sliding back and forth. I had a flat! I stopped and fixed it frustrated that I got one for the first time in a year during a race.
After a few minutes fixing the bike tire I got back on and headed off. I still had a chance to finish in a PR after that mishap. I dived into the aerobars and found myself tilted to one side. My bars needed to be tightened. "This is uncomfortable", I thought. But I kept going hard. Trying for some serenity I took a good drink of heed. Just relax.
No sooner did I pass the 15 mile marker did I feel myself slipping on ice again. This couldn't be happening. I didn't have another spare tube, and I had limited air left in my CO2 cartridge. I rode for as long as I could before I had to stop and refill the tube. I knew in my mind this was going to be difficult. I refilled the tire and hoped for the best. I rode to mile twenty before I had to stop and refill again. The second time I couldn't fill the tire well and it deflated in a half mile. Frustrated I calmed myself and said just keep pushing. I started walking and someone from behind me said, "what do you need?" CO2! He threw me a cartridge. I took it and inflated the tire. I just hoped that would keep.
I finished the bike and knew the time was hopeless. My race was certainly over from winning an overall podium, or even placing in my age group. Tire, drained, I ran into T2 wanting at least a good Transition time. The excitement of a good T2 time gave me another boost. I hurried out onto the run and relaxed. It was a new race. Who cares about the bike? 5:45 first mile. I continued to pull out 5:40's. I was realizing I could break the course record of the run, the record held by my friend Adam from the year before. I had enough to stride into the finish feeling accomplished. 35:11. A PR tri 10k, a course record, and close to a PR overall.
When all else was failing, I took an opportunity and didn't let it go :-) I felt proud of myself for this and hoped I would remember what I had done in a future race.
I began to feel safe in the Canal. Thought the taste was interesting. It wasn't at all the clean lake taste I had in the beginning of the race. When we had made that left, the land grew inwards, the path bottlenecked, and the water tasted of gasoline and seaweed. The water was shallow and had but six minutes left to swim. I spotted the last buoy and an excitement rushed over me. I was finishing the first leg of my first half Ironman.
I ran out onto the boat launch. I heard someone shout "32 minutes." Not exactly what I wanted but I'll make due. I grabbed my Giants with my new water gate installed and headed out. Strapping my feet in the cleats I headed out a smell trail to the main road. It felt good. I felt relaxed. That's all I could ask for.
Tightening early could mean a horrible run or an early end to my race. I started out hard but kept in mind I had close to 3 hours of riding ahead of me. I passed the 10 mile checkpoint. All I remember thinking was "That was quick. Keep Going." The next 15 climbed 700 ft, more climbing then I do in 2 hours on a normal day but it went by fast. I felt good. My cadence was smooth and with a nice consistency. My legs hammered the pedals: smooth elliptical motions. I felt the winds hugging my ears tightly. No room to let up. I was moving. Don't lose momentum. I would only suffer if I realized I was in pain.
At 28 miles I took a drink, placed it back in its cage, but watched the bottle roll to the side of the road. "Opps" I missed the cage but luckily had a spare. At The Next Aid Station I grabbed another Heed. I was drinking Strawberry but close enough.
We were now into some rolling hills. I gathered momentum down to help me on my way up. No hill was exceptional until mile 34. At a 19% grade, and an hour and a half into the ride, the climb shut me down for a little while.
I pushed onward and tried tuning out while I recovered from the surge. All of a sudden, DANM! My handlebars started vibrating. We were riding on a park path: Asphalt, yet not. It felt like cobblestones were beneath me. I got used to the rough riding but this actually started making you fatigue quickly. Half mile, mile and a half through, two and a half, three! Three miles later the race proceeded back onto the road. Such sweet smoothness. My hands felt a numbness feeling you normally get from using a weed wacker.
I came across some more rolling hills; passing people on the way up as they would pass me on the way down. Back and forth we go.
2 miles to go. My heart jumped. I had less than six minutes before I completed the second leg. Excitement ate the burning sensation in my legs and lungs. I closed in on the transition and checked my times. 2:35. I was expecting 3 hours! What a wonderful turn of events.
I hurried into the T2. I grabbed my shoes, grabbed a drink, and rushed out before a moments notice. I stayed strong throughout the run. I was hurting but I was finishing hard. 1:37 for the half marathon. The course was a cross country course for a while: tough uphills, tough downhills. I suffered but I finished feeling good :-) 4:48
The Fronhofer Flop - (or was it)
(I will make this quick)
I was excited for this triathlon. The only one from the year before. My only benchmark. I was excited. I started and muscled my way through the swim. 23:35! A pr! I'm feeling good. I ran into the transition. 41 seconds.
I got to the mount line with my bike and found my shoes were on the bike backward. Oh well a few seconds what harm could that do? Just a little something to laugh about later. I got on strapped in and started off. I was slipping as if on ice. Sliding back and forth. I had a flat! I stopped and fixed it frustrated that I got one for the first time in a year during a race.
After a few minutes fixing the bike tire I got back on and headed off. I still had a chance to finish in a PR after that mishap. I dived into the aerobars and found myself tilted to one side. My bars needed to be tightened. "This is uncomfortable", I thought. But I kept going hard. Trying for some serenity I took a good drink of heed. Just relax.
No sooner did I pass the 15 mile marker did I feel myself slipping on ice again. This couldn't be happening. I didn't have another spare tube, and I had limited air left in my CO2 cartridge. I rode for as long as I could before I had to stop and refill the tube. I knew in my mind this was going to be difficult. I refilled the tire and hoped for the best. I rode to mile twenty before I had to stop and refill again. The second time I couldn't fill the tire well and it deflated in a half mile. Frustrated I calmed myself and said just keep pushing. I started walking and someone from behind me said, "what do you need?" CO2! He threw me a cartridge. I took it and inflated the tire. I just hoped that would keep.
I finished the bike and knew the time was hopeless. My race was certainly over from winning an overall podium, or even placing in my age group. Tire, drained, I ran into T2 wanting at least a good Transition time. The excitement of a good T2 time gave me another boost. I hurried out onto the run and relaxed. It was a new race. Who cares about the bike? 5:45 first mile. I continued to pull out 5:40's. I was realizing I could break the course record of the run, the record held by my friend Adam from the year before. I had enough to stride into the finish feeling accomplished. 35:11. A PR tri 10k, a course record, and close to a PR overall.
When all else was failing, I took an opportunity and didn't let it go :-) I felt proud of myself for this and hoped I would remember what I had done in a future race.
Tuesday, June 22, 2010
USAT Regionals, first Tri of the Season
So there I was, One foot in the soothing water, one foot feeling the liquid of the sand behind me. The blast of the gun. The two black walls on either side shot forward. I dived. Water shielded my eyes from sunlight as I heard what seemed like a swift whirring inside of my head. Feet propelled in front of me. Arms stratched from behind. I found myself to the right of the pack. Sighting: I found the first of eight buoys, directly in my line of sight.
My Clastrophobia had acted up earlier but it subsided within the first four minutes. I sunk my right shoulder just beneath the first buoy and pressed on. I felt my body rolling, left to right, right to left. The forth buoy passed on my right. The pack was thinning. My muscles started feeling weak. My hand slipped through the water, it had become stiff. I rounded the last buoy and pushed for the beach. The sun was in my eyes but I eventually started seeing sand underneath me. I took four more strokes. My right hand felt the sandy bottom of the lake. I stood up, slightly lightheaded. I started picking up my knees to pass by instead of needing to fight the water. Up onto the asphalt. I got to my bike and slipped off my wetsuit, put my right cleat on, strapped my helmet and rolled my bike. Across the line I jumped onto the seat and clipped the right and slid my left foot into the shoe. I strapped both with gentle ease and took off.
The First 9 miles I averaged 25.1 mph. All downhill, and very technical. I felt comfortable, no fear rounding corners or breaking speeds of 40 mph. The climbs came in. I started passing more competitors. I powered through the hills trying to keep the momentum I gathered off the downhills. Though my muscles started fatigueing quickly. My Musclular Endurance was weak. My quads tightened. Just keep going, steady, steady and quick. With one mile left to go I let out a gear and spun out my legs to prepare for the run. 100, 103, 105 rpms. I rounded the last turn and relaxed my excitement to start my strong leg.
Transition two went well. I had slight trouble re-racking my bike. I had never used a seat hanger before. I slipped on my shoes easily and headed out the back run exit. I felt strong. I didn't expect my bike to run muscles to switch so quickly. I went out quickly, probably too quickly. My first 5k labeled 18:22. I held strong but faded a little bit on the second loop. My core became weak and sore. I powered up the last hill and finished the olympic distance in 2:16:36. A 37:10 10k. 18:48 second 5k. Not my greatest Olympic Distance but I learned my strengths and weaknesses quickly.
Strengths- Overall Strength - Cardiovascular Endurance
Swim - Efficient Stroke, Low Heartrate, 29:53
Bike - Climbing, and Slight inclines, High Cadence, 1:07:58
Run - Overall, Turnover, 37:10, 18:22 first 5k
T1 - 0:45
T2 - 0:51 (Trouble with Re-Racking)
Weaknesses - Overall Weaknesses - Strength, Mostly Muscular Endurance
- Swim - Muscular Endurance - Hip Sinkage? - Not really sure, I think I need to be kicking a little bit more, I noticed I barely kick.
- Bike - Muscular Endurance - Downhill Riding, I think Areodynamics - Good at technical aspect
- Run - Need a little more core work. A little more steady state.
Overall I'm pretty strong. I just need a few more quality workouts. Excited for the season!
My Clastrophobia had acted up earlier but it subsided within the first four minutes. I sunk my right shoulder just beneath the first buoy and pressed on. I felt my body rolling, left to right, right to left. The forth buoy passed on my right. The pack was thinning. My muscles started feeling weak. My hand slipped through the water, it had become stiff. I rounded the last buoy and pushed for the beach. The sun was in my eyes but I eventually started seeing sand underneath me. I took four more strokes. My right hand felt the sandy bottom of the lake. I stood up, slightly lightheaded. I started picking up my knees to pass by instead of needing to fight the water. Up onto the asphalt. I got to my bike and slipped off my wetsuit, put my right cleat on, strapped my helmet and rolled my bike. Across the line I jumped onto the seat and clipped the right and slid my left foot into the shoe. I strapped both with gentle ease and took off.
The First 9 miles I averaged 25.1 mph. All downhill, and very technical. I felt comfortable, no fear rounding corners or breaking speeds of 40 mph. The climbs came in. I started passing more competitors. I powered through the hills trying to keep the momentum I gathered off the downhills. Though my muscles started fatigueing quickly. My Musclular Endurance was weak. My quads tightened. Just keep going, steady, steady and quick. With one mile left to go I let out a gear and spun out my legs to prepare for the run. 100, 103, 105 rpms. I rounded the last turn and relaxed my excitement to start my strong leg.
Transition two went well. I had slight trouble re-racking my bike. I had never used a seat hanger before. I slipped on my shoes easily and headed out the back run exit. I felt strong. I didn't expect my bike to run muscles to switch so quickly. I went out quickly, probably too quickly. My first 5k labeled 18:22. I held strong but faded a little bit on the second loop. My core became weak and sore. I powered up the last hill and finished the olympic distance in 2:16:36. A 37:10 10k. 18:48 second 5k. Not my greatest Olympic Distance but I learned my strengths and weaknesses quickly.
Strengths- Overall Strength - Cardiovascular Endurance
Swim - Efficient Stroke, Low Heartrate, 29:53
Bike - Climbing, and Slight inclines, High Cadence, 1:07:58
Run - Overall, Turnover, 37:10, 18:22 first 5k
T1 - 0:45
T2 - 0:51 (Trouble with Re-Racking)
Weaknesses - Overall Weaknesses - Strength, Mostly Muscular Endurance
- Swim - Muscular Endurance - Hip Sinkage? - Not really sure, I think I need to be kicking a little bit more, I noticed I barely kick.
- Bike - Muscular Endurance - Downhill Riding, I think Areodynamics - Good at technical aspect
- Run - Need a little more core work. A little more steady state.
Overall I'm pretty strong. I just need a few more quality workouts. Excited for the season!
Friday, June 18, 2010
Middlebury CT Pat Grikus Triathlon
So here I am in Middlebury CT and it has been quite a pleasant trip with my mother so far. We've been having alot of fun, going over the course, checking out the local life and seeing the amusment park. The triathlon tomorrow is a little scary. Alot of downhills. It seems like many parts of the course are going to be really fast. I just want this first tri of the season to go better than Keuka did back in 2009. At least I won't drown on this one. My wetsuit is now formed to me. I'm excited to be racing again! First triathlon since the accident September 10th, 2009. The trees are green, grass is plush, the flowers have bloomed, its time to move!!!
Wednesday, June 16, 2010
My First Post
This is my first post. Throughout the days, weeks, months, and years ahead I will be posting short stories, poems, and memoirs. Thank You for Reading!
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