04 Feb 2010

Base, base, base building that base…

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Chilly Road Ride in Clifton

Chilly Road Ride in Clifton

Hi again folks, how is that training going?  I have now completed my VO2 max tests for both the bike and the run, and have my heart rate zones mapped out for my next 3-4 months of this build cycle.  This data discovery has been a great revelation for me, as I found that while previously running my effort was either too easy or on the flip side, too hard….and then again, not hard enough when it should have been.  VERY INTERESTING!
The biggest learning curve I have experienced this last 4 weeks has been in the water though.  Melissa Dalio, my awesome coach, has been meeting me in the swim lane teaching me not to sink like a rock and to try to make it to the other end of the lane without more than 35 strokes!!!  I will put a video of this new swim stroke improvement as soon as possible.
The other great thing I have learned with my coach is HOW to lift in the gym.  I thought I was doing it right, but was not nearly training hard enough.  My one tip to you is this:  when you go to the gym (ladies, please lift at least 3 times a week in your off season/winter, 1-2 x a week during the summer/autumn)  make each set of your workout last 70-90 seconds, make each contraction be a slow one both into flexion and extension, and go until you reach muscle failure.  This will build your muscle, tendon, and ligamentous strength so you have the joint support and stability once you become more active out on the trails and roads with all that running/cycling/repetetive motion exercises you plan on doing, right!!!
OK, back to work, today is a long run keeping my heart rate firmly in Zone 2, teaching my body how to access fat for fuel, no fast running for me today, bummer!!!  Enjoy your fitness and let me know how you are doing!  Dr. Kathy
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