Fitness

[Mich the Tester]

5 minutes for 1 KM!!!!!

Concept 2, level 10, 1KM takes me 3 minutes 33 seconds you lazy so n so...

And I'm still not please with myself.

No, 5 minutes at 1KM/4 min pace; that's the warm up, not the training.

[TimberWolf]

No, 5 minutes at 1KM/4 min pace; that's the warm up, not the training.

What resistance level? I think ours ranges from 1 to 9 and shows the Wattage, but I can't remember what my 5 minute target was without being at the machine; I've not used it in a while.

[rz6bm7]

Nice one. Do you live at altitude?

Yup were at 400 meters, it vaires how low/high I start and finish always makes for an interesting run/view

[bingobob]

As an aside, did anyone see The Gadget Show last night? It's one of these programmes that I find you have to record and play back, because it's so full of dross.

Surely that's a reason not to record it and not to play it back?

[jimjamuk]

currently a black tag at Tae Kwon Do - last nights fiasco

20 minutes warmup inc ballistic press ups and sit up / leg raises

20 minutes semi contact sparring (aka trying not to get your head kicked in)

40 minutes squats (1 squat, 1 kick then 2 squats, 2 kicks all the way up to 20 then back down again)

this morning - legs of jelly.......

tomorrow morning I'm going to be walking around looking like ive shh at myself

[Mich the Tester]

What resistance level? I think ours ranges from 1 to 9 and shows the Wattage, but I can't remember what my 5 minute target was without being at the machine; I've not used it in a while.

10 on the concept2.

Also, the rests between the rowing ‘sprints’ are gentle rowing, and the rests between the runs are walking; the point isn’t to row 1 or 2 kms really well, but to train for rugby, where you have bursts of high intensity work for 5 to 30 seconds, then short breaks to get your breath back, and of course MTT's patented loose shoelace that needs tying between scrums. 1km row isn’t really all that relevant for me. Ideal measure for me is 250 metres, recover then repeat and check second time against first.

[Mich the Tester]

Yup were at 400 meters, it vaires how low/high I start and finish always makes for an interesting run/view

Have you noticed an effect on your aerobic fitness from running about at 1200 metres above sea level? Is it easier for you to run when you're at sea level or do you not notice any difference?

I'm interested to find out as I'm tempted to take some trips down to the alps in summer to train at 1500 to 2000 metres altitude.

[scooterscot]

I've 2 workouts and they alternate on each visit. I used a tag system that records what I've done so I know if I've slacked off by the end of the routine.

rowing machine - 1 Km fast as I can to warm up

stretches - elbow to back, squat, quads, hams, and lunge

20 minutes on the thread mill, gradient changes as I run from -1 to 3

bench press, push 52 Kg x 45 repetitions

Abductor - 40 Kg x 45 repetitions

40 sit ups.

20 back curls (on your belly lifting your head off the mat)

Russian twist using a 6 kilo weight, 45 of those

2 bridges at 45 seconds

45 push and extend my 6 kilo medicine ball

20 push ups

8 minutes on the crossover

some more stretches

All done! Takes me about an hour

[rz6bm7]

Have you noticed an effect on your aerobic fitness from running about at 1200 metres above sea level? Is it easier for you to run when you're at sea level or do you not notice any difference?

I'm interested to find out as I'm tempted to take some trips down to the alps in summer to train at 1500 to 2000 metres altitude.

To be fair at this Altitude it makes no difference whats ever I think you need to be over 2500 metres for it to make any real difference,
I have done a couple of big cycle tours crossing over between France Italy and Switzerland spending a fair bit of time at altitude though it's hard to tell if it's the amount of training or the altitude that made the difference - the best answer is yes I feel fitter for being closer to mountains!

[Mich the Tester]

I've 2 workouts and they alternate on each visit. I used a tag system that records what I've done so I know if I've slacked off by the end of the routine.

rowing machine - 1 Km fast as I can to warm up

stretches - elbow to back, squat, quads, hams, and lunge

20 minutes on the thread mill, gradient changes as I run from -1 to 3

bench press, push 52 Kg x 45 repetitions

Abductor - 40 Kg x 45 repetitions

40 sit ups.

20 back curls (on your belly lifting your head off the mat)

Russian twist using a 6 kilo weight, 45 of those

2 bridges at 45 seconds

45 push and extend my 6 kilo medicine ball

20 push ups

8 minutes on the crossover

some more stretches

All done! Takes me about an hour

Cross training. You could vary it by halving all the reps and times and doing two circuits; that way you get a fuller spread of aerobic and strength work, which I think is what the x-training guys are trying to do. I have to admit this is slightly outside my knowledge area though as we did little cross training during my qualifications and I've always done more specific training. Shall print this and try it though, as I want to learn more about this kind of training.