ROBJ3411 Member

Squats and lunges....easy to do and can be done with barbells, dumbells, kettlebells, sandbags, etc or un-wieghted(not sure that is a word)... I'm a huge fan of functional movements and frown on the use of isolation exercise machines....Deadlifts are also wonderful, but I would make sure I knew what I was doing...Start…

As I said, it depends on you level of effort, Commuting for me just takes me from my home to my workplace, I use it as an exercise session and ride accordingly....If you ride hard, log it as such, if you are riding in a shirt and tie and trying to get from one place to another at a leisurely pace log it as such.... He did…

Well I commute by bike almost every day. it is 6.5 miles if I go the most direct route, however I routinely turn the morning ride into 10,12,15 miles depending on how much time I have....I've used both my mountain bike and road bike. I ride generally pretty hard (cycling clothes, shoes and such) and the direct route has…

As stated above, if you are not running, then do some running....Don't get me wrong there are some people the spend all day on the Tough Mudder course and walk between events....But, we ran most/all the inbetweeens and it was a pretty good smoker. I would say the other thing to do is go to a playground or obstacle type…

Getting a professional set of eyes to help is always a good thing. If you you can & are gonna spend the money ensure that the trainer you choose has a background and/or certification to teach Kettlebells and I suggest Russian KBs; your normal globo-gym trainer is probably not the right answer as they PROBABLY don't have…

Been doing KB stuff for years and my wife has a cert in it...Pavel is kinda the Godfather of Russian Kettlebells. There are several others. I just started Pat Flynn's 4 week Metcon plan as something new, it is alittle advanced though. If you go on Breakingmuscle.com there are some instructon videos... The important thing…

I noticed this was a little old but wanted to insert my 2Cents, cause I just had this discussion with a guy who has a Mountain bike and is considering a roadie/TT bike for Triathlons..... If you go with the assumption that the "Engine is the same" you will get 5-6 MPH going from a mountain bike to a roadie so if you are…

I do a tabata treadmill run to get a quick run in or as a finisher after a weights day 20 secs on 10 off(just straddle the treadmill) incline to 10-12% run at a pace 15-30 secs faster then your 5k time..... it is 4 mins of work and it will seem easy for 2-3 of them, when you get to number 6 you will be begging for mercy....

Jaseph, You are tracking. when coming back from an injury, my rule of thumb is to listen to your body. when it hurts, stop, determine if it is soreness or pain then continue accordingly.. dont get sucked into the " I used to run 40k a week, so I can go right back to it... My only suggestion is to not increase ALL your runs…

I almost made a fool of my self by saying this wasnt a FOM squat till I noticed it was a video and not a still shot ...10 push ups for me.... It is kinda funny that most of the functional fitness guys do squats and Deadlifts along with OLY lifts all the time, but my experience from gyms around the county is that few…

I think this a fairly easy question to answer... Many people don't know how to swim well, and takes a reasonable mastery to get the kind of benefit that many of you are talking about.....On top of that, I swim well above average and have competed in Triathlons up to and including 1/2 IM. I understand the benfits of…

Had to wait to get to europe to plan my season( thank god we didn't pay for the Rome Marathon cause we wouldn't have been able to do it!!!) done a few local 5ks Really focused on the 3 day Bastogne Memorial ride in June (Next year is in Normandy!!!) then Transition to tri-season Doing the Ironman European Championship 70.3…

Hate to sound like a hater, cause I am a big fan of Hiit, it's either a good or bad workout depending on your fitness level. My rule of thumb is to do you "on" hard and your "off" or Rest easy. The common mistake is to think that if I do Medium recovery it is better, it is not. Also, the Harder(faster) you run the shorter…

You really need to ID whether it is Soreness (ie DOMS) or if it is an injury (ie muscle pull/strain/tear etc) like the guy above said.... If it is lingering pain that has been there for a while it may be the later and rest as well as stretching and message would help. If it is DOMS- some stretching and Massage should help…

To answer both of you I did do bricks for the race in the summer. I didn't do that this weekend, because it was a run followed after an hour by the bike....

Well said andvery true, I have also tried just about everything out there, EXCEPT THE SHAKE WEIGHT, that thing dont work. the Philosophy of Crossfit is very sound, however there is a wide degree of expertise in the varying Crossfit Gyms.There are some great Crossfit gyms run by guys that know what they are doing and do it…

Does it only hurt when the bar is on your back? or does it hurt after? does anything else make it hurt? I am also not a doc, but have some experience in this, what the poster above said COULd be the culprit. An alternative is dumbell squats or front squats as those do not cause the bar to sit on a nerve. Overhead squats…

MAX HR are very specific to the individual.... Using the 220- your age as a predicted max is like saying a 6ft tall man should wear a size 11 shoe...very broad, very general and very inaccurate. My wife is 40 and her REAL max HR is 206. There are alot of very simple ways to determine your max HR. The easiest one from an…

Scott, I agree with the pacing part, i feel the high pace running/biking makes it difficult to dole out an even effort.I will work on pacing during my long workouts. I train by HR and luckily the HIM is literally on home roads.

Yeah, endurance WODs are swim,bike run... Mostly a mix of short and long intervals with some tempo stuff. I'm actually only doing 2-3 CF workouts a week. The CF stuff on the endurance site is actually geared toward the endurance athlete.. So it's 2x endurance WODs and a mileage day for bike and run, so 3 sessions per week…

I've done a bunch of tris and it is amazing to see the different body types out there. this is very doable... just from the distances, this is a pretty long swim for a sprint, If you are uncomfortable in the water, you need to spend some time swimming. Also, if it is open water, it is much different then your normal lap…

Look both can be a very good workout. It just depends on how hard you are working. I generally use a treadmill if I am indoors, but that's because I run alot. However, I do use an elliptical for a change of pace or injury recovery. The important thing is to get a workout. You see people get on the spin bikes or the…

Great point I think most of the studies into this kind of running is flawed. If you check most of the unbiased stuff on this then you will see that most of the injuries occur with people transitioning too quickly and NOT because there are adverse effects from the running itself.... "Everyone I know who went out and just…

I will give you my personel experience: I am a 38 YO, 200+ lb runner. I had major reconstructive knee in 1999 and I am in the Army. I've run several 1/2 marathons and 1/2 IMs. I started wearing Vibrams about 2.5 years ago and now I run exclusively in minimalist shoes. I can tell you it has made a ton of difference for me.…

Form is important. I would do the pushup through the full range of motion and using the proper form. Going down less and/or breaking form by raising your hips are more detrimental then having your belly on the ground.

It doesn't have to be an all or nothing type of exchange. If you front load some strength training onto the begining of you work out. you can get alot out of it. And not sacrifice your current workout. For Example pick one(or two) Strength heavy Exercise(Squats, Bench, Standing Military Press, Deadlifts or the Oly Lifts)…

Thanks for the recipe, we'll have to give it a try....I just wonder how to store them on a bike and how they will hold up for 3-4 hrs. Nothing worse then making a mess on the bike and getting stickey.

I've used gels in the past, but the wife has got us eating Clean foods. ALot of unprocessed stuff without all the additives. I've been eating Lara Bars on the long bike rides and I was gonna add some honey packets for quick fuel. I can eat solids till I get to the run. I'm afraid to eat too much Nuts/fruit as I worry it…

goggles are like running shoes, alot of it is fit and preference. I wear a swim mask which is similar to a diving mask with no nose piece, real good for triathlons and open water swimmimg. I have some back up goggles that are NIKE brand. I have tried several different types and many just dont work ofr me.

My Tri training buddy is ramping up for run across GA. I would recommand a couple of 2 or 3 times a day runs even if they are short in nature (2-3 miles apiece). I would recommend just using the race as your long run culmination and taper the two weeks in between