Tuesday's hard training has resulted in some DOMS (Delayed Onset Muscle Soreness) in the thighs, so today was a 20 minute spinning session on the turbo trainer followed by squats on the wobble board. 7 minute warm up on the turbo to begin with to allow for muscle suppleness, followed by lower body stretching on the following muscle groups:
Calves
Hamstrings
Quadriceps
Adductors
Abductors
Once the muscles were stretch, it was time to hop on the turbo and buold up to steady a steady 60rpm for 5 minutes. Spinning increased to 80 rpm in moderate level twice, for a duration of 3-4 minutes and was enough to challenge the heart and lungs and maintain a steady heart rate of 140bpm for 15 mins overall.
Thursday, 12 January 2012
Tuesday, 10 January 2012
Going Good
Tuesday's training consisted of lower body and cardio work using the steps. I was pondering whether to mix some stepping with cycling tonight, having not had the chance to get out on the bike as planned on Sunday (despite a steady state training session)
Obviously the training so far has paid off - 25 minutes on the stepper, with a steady 40 incline steps per minute, with 3 sets of interval training for 1 minute. First interval was 63 steps, 59 and then 66! Max heart rate peaked at 191 and average heart rate at 147!
The previous steady state step training was 36 steps per minute just over 3 weeks ago (at a push) - now its 40 with less effort - A good increase. I've calculated that on this pace, bearing in mind i'm going up one step and down 1 step (whereas tower 42 is continuous upward stapping) I can roughly double this figure. This means my present training should allow me to complete all 920 steps in under 12 minutes!
For the next week - this level will be maintained.
Obviously the training so far has paid off - 25 minutes on the stepper, with a steady 40 incline steps per minute, with 3 sets of interval training for 1 minute. First interval was 63 steps, 59 and then 66! Max heart rate peaked at 191 and average heart rate at 147!
The previous steady state step training was 36 steps per minute just over 3 weeks ago (at a push) - now its 40 with less effort - A good increase. I've calculated that on this pace, bearing in mind i'm going up one step and down 1 step (whereas tower 42 is continuous upward stapping) I can roughly double this figure. This means my present training should allow me to complete all 920 steps in under 12 minutes!
For the next week - this level will be maintained.
Sunday, 8 January 2012
What is tower running?
Tower running is an event where anyone from amateurs to professionals ascend the highest and tallest towers and man made structures accross the globe. This year on March 1st, Shelter UK is holding a sponsored event at Tower 42 in London. It also features on the calendar of world stair running championships. There are 42 storeys and 920 steps!
The best training is stairs themselves, but equally as good beleive it or not is cycling, in fact the record holder for the New York stair climbing was a professional cyclist!
Our trainer Al is a regular cyclist and will be incorporating cycling into the training. He will be publishing regular training blogs and giving updates on the highs and lows!
Keep a lookout!
The best training is stairs themselves, but equally as good beleive it or not is cycling, in fact the record holder for the New York stair climbing was a professional cyclist!
Our trainer Al is a regular cyclist and will be incorporating cycling into the training. He will be publishing regular training blogs and giving updates on the highs and lows!
Keep a lookout!
Heavy start to today's training
It was a cold damp day outside and I had planned to do a 40 mile dash on the winter training bike to build up cardio and lower body using a great course which includes a mixture of mostly flat/hills.
However, I decided to use my internal gym instead! A good 10 minute warm up was then followed by lower body stretching.
The trusty turbo trainer for cardio and resistance session was then used. The gym team discvered the cable was damaged and was running the turbo and level 5 out of level 7 resistance and the arrow marker has gone broken off!
Careful consideration was given to the aerobic curve as this meant interval training could not be safely done! We managed to maintain a steady state training of 20 minutes on 60 rpm (excluding warm up and warm down). Average heart rate was 135 - so all was not lost!
A short rest and further specific lower body training took us to just past the hour. Legs felt they had a good session!
However, I decided to use my internal gym instead! A good 10 minute warm up was then followed by lower body stretching.
The trusty turbo trainer for cardio and resistance session was then used. The gym team discvered the cable was damaged and was running the turbo and level 5 out of level 7 resistance and the arrow marker has gone broken off!
 |
| Inverted switch housing showing damaged casing |
A short rest and further specific lower body training took us to just past the hour. Legs felt they had a good session!
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