Awesome to see you 3 out there today. Now work on Rob Graham and get him out with you all as well! If one of you 3 guys can spearhead this OC1 workout with the na pali mens racers (Mark?), push each other out there and then do your time trial together. No better way to improve on the water.
I am paying to use an online training program at www.CorePerformance.com by Mark Verstegen and Athletes' Performance. ($49.95 for 6 months.) My physical therapist who specializes in athletes highly regards Verstegen and the website. I used this website to train for Molokai. I am doing the Performance Training program. I chose 60 minute workouts four days a week. They have a video and a list of coaching keys so that you do each movement correctly and feel it in the correct muscles.
Right now my training looks like this: 5 min. of Prehab: movements to prevent injury. 10 min. of Movement Prep: a dynamic warm up 25 min. of Strength: resistance training 14 min. of ESD: cardio 5 min. of Regeneration: movements to help you recover
You can also sign up to receive free e-mail newsletters that have great (short) articles on training and nutrition. They include some of the movements and videos in the training programs.
This is great, Michelle. And very reasonable in price. Those who do online training programs must be very disciplined. Not for everyone and it really doesn't matter what all of you do so long as it works for you and you can stick to it. Measure each performance over time - that's the best way to know that you are getting fitter and stronger. Thanks for the update.
What a great group, and certain ones that will push you to keep getting better out there. Keep it up guys... it's going to make your races so much more enjoyable. Encourage your other teammates to do the same.
Grant, that link to your GPS is pretty awesome. I used to use a garmin watch at practices and races where you can download the results after and it shows you graphs and all kinds of crazy stuff where you can see when you slowed down, your average speed, your fastest speed, all in a glance. We are going to do a Sunday practice for the na pali team soon - wish everyone had a one man and a garmin attached... then we can really see how each person progresses over time.
Beer Tom, Mark and I murdered an OC1 workout tonight (2,4,6,8,10,8,6,4,2 mins).
ReplyDeleteAwesome to see you 3 out there today. Now work on Rob Graham and get him out with you all as well!
DeleteIf one of you 3 guys can spearhead this OC1 workout with the na pali mens racers (Mark?), push each other out there and then do your time trial together. No better way to improve on the water.
My first timed run of the season, Sunday, April 14 20:21. Lot's of room for improvement there!
ReplyDeleteOK folks - you now have a gauge with Michelle's OC1 time doing the short course. Go get 'em!
DeleteI am paying to use an online training program at www.CorePerformance.com by Mark Verstegen and Athletes' Performance. ($49.95 for 6 months.) My physical therapist who specializes in athletes highly regards Verstegen and the website. I used this website to train for Molokai. I am doing the Performance Training program. I chose 60 minute workouts four days a week. They have a video and a list of coaching keys so that you do each movement correctly and feel it in the correct muscles.
ReplyDeleteRight now my training looks like this:
5 min. of Prehab: movements to prevent injury.
10 min. of Movement Prep: a dynamic warm up
25 min. of Strength: resistance training
14 min. of ESD: cardio
5 min. of Regeneration: movements to help you recover
You can also sign up to receive free e-mail newsletters that have great (short) articles on training and nutrition. They include some of the movements and videos in the training programs.
This is great, Michelle. And very reasonable in price. Those who do online training programs must be very disciplined. Not for everyone and it really doesn't matter what all of you do so long as it works for you and you can stick to it. Measure each performance over time - that's the best way to know that you are getting fitter and stronger.
DeleteThanks for the update.
Men's OC1 workout tonight (Mark, Beer Tom, Rob, Sho, Corey, Grant). http://goo.gl/maps/gFb9t
ReplyDeleteWhat a great group, and certain ones that will push you to keep getting better out there. Keep it up guys... it's going to make your races so much more enjoyable. Encourage your other teammates to do the same.
ReplyDeletehttp://goo.gl/maps/nwOx1
ReplyDeleteGrant, that link to your GPS is pretty awesome. I used to use a garmin watch at practices and races where you can download the results after and it shows you graphs and all kinds of crazy stuff where you can see when you slowed down, your average speed, your fastest speed, all in a glance.
ReplyDeleteWe are going to do a Sunday practice for the na pali team soon - wish everyone had a one man and a garmin attached... then we can really see how each person progresses over time.