I am new to this forum, thought I'd say hey.
What I want to know is: it is now the "off-season", and I can feel it. Though I have been riding a mag. trainer and going to the gym three or four days a week, I can feel my body creeping into a state of underuse. This is my current lifting schedule, and I want to know what I shoud to to build back up my strength until March:
Day One:
1) 20 minute aerobic warm-up, e.g. running, mag trainer, stair running, etc.
2) 10 minute stretching
3) Dips- 3 sets of as many as I can do
4) Sit-ups for 2 sets of as many as I can do
5) trunk curls- 2 sets of 25
6) Lateral Lunges- 2 sets of 15
7) hindu squats, or bethtanks- one set of 50
8) leg extensions- 2 low weight, high rep sets, followed by 2 high weight, low rep sets, followed by 2 sets of one leg (then the other) with half the weight.
9) Calf-raises- 2 high rep sets
10) squats- 5 high rep mixed with 2 low rep sets
11) leg curls- 3 sets of 15 reps
12) leg press- 20 reps of 190 lbs., 15 05 200, 10 0f 210, 5 0f 220, then max out for 5
13) Finally, any hip fexorexercise I can find
14) 30 minute aerobic cool-down
Day Two:
1) Aerobic warm-up for 40 minutes
2) Stretching
3) hindu squats/ bethtanks
4) Sit-ups
5) Squats
6) Leg Press
7) Lateral pull-down
8) Dual-Axis Pulldown
9) Pull-ups
10) Push-ups
11) back extensions
12) 20 minute run
13) 10 minute aerobic cool-down
I then take a day off, and repeat those days.
What can I do to keep the huge mass of my thighs before XC ski season, but after the end of serious mileage?