Winter Training Program

J Thompson said:

I'm looking for a winter training program that involves weight/strength training as well as
aerobic. The one I'm on now is good, but quickly becoming too routine / non-challenging. Anyone
have some programs to share?

ciao,

JT

My opinion is that a canned program may not give you what you want. Two thoughts: hire a trainer, or
get a good book written with the kind of fitness goals YOU have in mind. There are thousands of
books with good information,whether you want to body build, train for the racing or just get in
shape. Same for books with a cardio emphasis. How is any one here supposed tour recommend something
when you don't state your goals?

Fwiw, I used to weight train for competitieve body builidng. For year now, winter training is
spiining and skiing hard, summer training is riding and hiking.

Anyway, the guys around here are just going to tell you that you get in shape for riding,
by riding.

penny

Quoted message said:

I'm looking for a winter training program that involves weight/strength training as well as
aerobic. The one I'm on now is good, but quickly becoming too routine / non-challenging. Anyone
have some programs to share?

=A0

Quoted message said:

ciao,

=A0>JT

My training program consists in dressing in layers of clothing, slipping my Camelback over my
shoulders, and riding in the snow. Definitely aerobic, excellent for building strength, considering
the extra force it takes for pedaling in the snow, and inexpensive.

J Thompson said:

I'm looking for a winter training program that involves weight/strength training as well as
aerobic. The one I'm on now is good, but quickly becoming too routine / non-challenging. Anyone
have some programs to share?

ciao,

JT

Swim 3 nights a week Mon, Wed 600 yard warm up, 200 free, 200 kick, 200 pull. Followed by 1 mile

Fri, 10 x 125, odds are hard evens are medium, followed by 30 minutes spinning, work on technique.

Tue, Thrus hit the tread mill for sprint work/ intervals, keep if below 10k. Helps to keep the peace
if you have a treadmill in the house.

Saturday your choice bike or run. If you choose to run do a 10k, Take off and recover Sunday. If you
bike your choice mtb or road. Too cold for the road so I mtb it.

Eat often and eat a lot, carbs are your friend don't let anyone tell you any different. You'll need
proteins also.

Drink water constantly.

Don't worry of you miss a day, but don't make it routine to miss.

Peace,

Bill(works for me)Wheeler The mind serves properly as a window glass rather than as a reflector,
that is, the mind should give an immediate view instead of an interpretation of the world.
:-]

Quoted message said:

Fwiw, I used to weight train for competitieve body builidng.

penny

??? penny on the juice....no,no,no!!!!
--
Slacker

Slacker said:

Quoted message said:

Fwiw, I used to weight train for competitieve body builidng.

penny

??? penny on the juice....no,no,no!!!!

down boy.... that was 16 years ago, "BC" think the Cory Everson era, no juice. Really there's not
point to it.

"penny s" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

J Thompson said:

I'm looking for a winter training program that involves weight/strength training as well as
aerobic. The one I'm on now is good, but quickly becoming too routine / non-challenging. Anyone
have some programs to share?

ciao,

JT

My opinion is that a canned program may not give you what you want. Two thoughts: hire a trainer,
or get a good book written with the kind of fitness goals YOU have in mind. There are thousands of
books with good information,whether you want to body build, train for the racing or just

get

Quoted message said:

in shape. Same for books with a cardio emphasis. How is any one here supposed tour recommend
something when you don't state your goals?

Fwiw, I used to weight train for competitieve body builidng. For year now, winter training is
spiining and skiing hard, summer training is riding and hiking.

Anyway, the guys around here are just going to tell you that you get in shape for riding, by
riding.

penny

I agree with Penny a coach works great but I have a problem bringing myself to pay someone at the
level I compete (meaning I'm not serious enough)... Here is what I do for the winter if it helps...

Sunday - Usually a hard group ride around 3-4 hours on a MTB/Road (weather permitting). Monday -
Active Recovery ride (low heart rate). Tuesday - Lift Wednesday - Base miles road ride on road or
trainer Thursday - Lift Friday - Off Saturday - 2-3 hour base miles road ride

As for the lifting days I use a modified version out of Joe Friel's 'The Mountain Biker's Training
Bible'. The workout I'm currently using is the Anatomical Adaptation. Soon I will go to the Strength
phase. After the Strength phase I will do more riding as the season get nearer along with intervals
ect. I try to maintain lifting twice a week through out the season doing just light upper body. I
feel this helps with bike handling skills and helps prevent injury for that certain crash...

If you are interested in the workouts but don't want to buy the book email
me...

-js

"J Thompson" <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

I'm looking for a winter training program that involves weight/strength training as well as
aerobic. The one I'm on now is good, but quickly becoming too routine / non-challenging. Anyone
have some programs to share?

Ride your mountain bike.

JD

"penny s" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

J Thompson said:

I'm looking for a winter training program that involves weight/strength training as well as
aerobic. The one I'm on now is good, but quickly becoming too routine / non-challenging. Anyone
have some programs to share?

Anyway, the guys around here are just going to tell you that you get in shape for riding, by
riding.

You said it best. Ride a different trail every day. Nothing boring or routine about that. Get some
headlights and ride at night too, adds a little spice to the "same old trails".

-- The Ogre

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"J Thompson" <[email hidden]> wrote in message =
"]news:[email hidden]... I'm looking for a winter
training program that involves = weight/strength training as well as aerobic. The one I'm on
now is good, = but quickly becoming too routine / non-challenging. Anyone have some =
programs to share?

Ride when you can and skate ski when the snow gets too deep. You = won't find the skate skiing
routine, painful but not routine lol!

Shaun (Fischer RCS's and all) Bell

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<DV>"J Thompson" <<A=20 href=3D""][email hidden]">[email hidden]</A>> =
wrote in=20 message <A=20
=
href=3D"="]news:[email hidden]=
">"]news:[email hidden]</A>..= .</DIV>
<DVI><FONT face=3DArial size=3D2>I'm looking for a winter training = program that=20 involves
weight/strength training as well as aerobic. The one I'm on = now is=20 good, but quickly
becoming too routine / non-challenging. Anyone have = some=20 programs to
share?</FONT></DIV>
<DVII><FONT face=3DArial size=3D2></FONT> </DIV>
<DVIII><FONT face=3DArial size=3D2>Ride when you can and skate ski when = the snow=20 gets too
deep. You won't find the skate skiing routine, painful = but not=20 routine
lol!</FONT></DIV>
<DIX><FONT face=3DArial size=3D2></FONT> </DIV>
<DX><FONT face=3DArial size=3D2></FONT> </DIV>
<DXI><FONT face=3DArial size=3D2>Shaun (Fischer RCS's and=20
all) Bell</FONT></DIV></BLOCKQUOTE></BODY></HTML>

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