Getting in Race Shape

[Kokosun]

Originally Posted by csmith12

When he made that post, I learned something new Roger. See the link below for general info.

http://www.bmicalculator.org/how-doe...surance-rates/

This is rather what I expected - higher rates for higher risks. But, I hadn't heard of insurers actually declining to insure.

[Foxrider64]

Originally Posted by Kokosun

Is that true then? Does that mean that they wouldn't insure people that are over ... say ... 200lbs?

I hadn't heard of insurance company's refusing to insure an individual, although I had heard that premiums are higher for those that represent a higher risk. I assume that it's all about the actuarial tables that they work from.

I have been told this on two seperate occassions.

Whether or not the agents were exaggerating...i do not know

[Kokosun]

Originally Posted by Foxrider64

I have been told this on two seperate occassions

Wow! That means that the statistics associated with being under (or over) weight must indicate a MASSIVE increase in health problems. If they didn't, then the insurers wouldn't refuse to insure, they'd just raise the premium to cover the increased risk.

[simook]

I follow the paleo lifestyle and do Crossfit about 3 times a week with a rest days. Over the last year I've probably gained 10lbs of muscle and doubt I lost any body fat.

Currently I'm 5'9" at 150lbs, 3% body fat.

Post workouts include lots of rolling and stretching with 90g of protein, 1 sweet potato, and 3 eggs. Aside from that every meal consists of at least a 1lb of veggies with a protein.

For my WODS, after warming up I start with heavy lifting, then a high metcon at 75% intensity, and lastly rolling and stretching.

I feel the key takeaway crossfit has for racing is it's contribution to building core strength. Almost every heavy lift requires constant focus on keeping the core inline and tight. And as we know you use a lot of your core with racing to move around on the bike.

[choneofakind]

Hopefully your crossfit place is better than this one...

Link to original page on YouTube.

[simook]

yeah.... I think this is what they were going for.

Link to original page on YouTube.

[choneofakind]

^^ can you explain to me why he's using a switched grip like that instead of keeping his hands the same direction?

[simook]

Its a grip technique. It's fairly common for deadlifting.

Another grip technique is having palms down and locking your thumbs under your pointer fingers. But because of the pressure on your thumbs, I think most people prefer the switched grip.

But in this use case, it seems that guy is using the opportunity of switching grips to re-set before jerking.

[lgk]

I use the same grip for dead lifting also.
It just seems more comfortable to me.

[csmith12]

The season is 4 months away.... sounds like forever but it will be here before you know it. Time to get serious again.

16 weeks of hardcore diet and gym. But this time, I am riding at least 5 hours of dirt each week too. Let's see I see any different results than last time.

Weigh In
Dec. 1
171lbs
12.8% bf

Common sissies.

[allanoue]

I got a membership paid for by work to LA Fitness last week. I get to swim laps again. I just did a slow swim for 30 minutes and none of my joints hurt just tight muscles.

[csmith12]

Nice Al!

0% progress on my part. The holiday meals are killing me. lol I did manage to break my 4wheeler though. Steering linkage sheered when landing a jump. $69 repair.

[Sirref]

may as well weigh in since being in race shape should help me out too.

5'10"
138lbs
no idea how to test bf % but it's fairly low

diet:
high protein, fruits and such. no empty carbs (i.e. beer, chips, soda, you get the idea)
water only to drink (21st birthday is allowed for alcohol binge in the spirit of 21st birthday)

workout:
6 day cycle
sundays = rest day (also cheat day)
monday, thursday = leg/core day (squats and such)
tuesday, friday = upper body (basically everything weighted in general for upper)
wednesday, saturday = cardio day (run 5k, break, run/jog 5k, break, jog 5k)
also daily jog of at least 1 mile. I already do this anyway when I wake up and I see no reason to stop.

I also intend to get back into Muay Thai so obviously that may change my workout a bit if and when I do manage to find a new fighting gym.

[CC Cowboy]

I took a big dump today. I weighted it and I can say that I've lost 4.5 pounds lately.

[EternalNewb]

Originally Posted by CC Cowboy

I took a big dump today. I weighted it and I can say that I've lost 4.5 pounds lately.

When does race season start for everyone? I'm too broke to race now, but that's no excuse for me to slack off on the training.

[csmith12]

Round my parts, about the middle of April.

[alex.s]

Originally Posted by EternalNewb

When does race season start for everyone? I'm too broke to race now, but that's no excuse for me to slack off on the training.

i think the first race is in a couple weeks 'round here, actually

[rojoracing53]

Been pedaling my ass off on my new Single Speed Mtb ruining everyone's day on strava's leaderboards. Building this bike was one of the best things I've ever done for fun and fitness. Its a full body workout similar to riding a MX bike, my upper body and core get way more hammered then my legs ever do. On my last ride only 30 mile in I thought I may have to call it quits early because it felt like my triceps were going to tear on this one steep climb. Although I haven't lost any weight from 4 months ago when I was doing nothing(I never lose weight) I can see a noticeable difference in my upper body and core. Kinda makes me want to give that P90x or insanity programs another go and see what that will do or I can just keep riding my Mtb because its way more fun then sweating in front of a TV.

Currently 5'10" 160lbs 10% fat

Currently no plans to race anything with a motor but I'm always open to joining an endurance race if someone need an extra rider so far race plans for 2014 are all on a Mtb starting to two weeks at Socals very own 12hrs of temecula.

[allanoue]

Good news- I just swam one thousand meters
Bad news - It took 30 minutes
Good news - Not bad for a fat old man who before last week had not swum a lap in 8 years

[CC Cowboy]

Originally Posted by allanoue

Good news- I just swam one thousand meters
Bad news - It took 30 minutes
Good news - Not bad for a fat old man who before last week had not swum a lap in 8 years
Bad news - It really only took 20 minutes, the last 10 minutes were resuscitation

Good job you old fat fart!

[atticus27]

Check out iifym.com (stands for If it fits your macro). Go to the calculator, find out what your macro's should be roughly. Go on myfitnesspal to track and log. It's a way to eat without feeling like you can't 'cheat' or limit yourself. Sure, go have a burger and pop tart, as long as it fits within your macros. This does not mean that all the food you eat isn't nutritionally densed. Many body building competitors are currently utilizing iifym.
The best 'diet' is a balanced diet, something I learned in nursing school. IIFYM follows that method. If endurance is what you're striving for, crossfit-like exercises is great as it emphasizes on bettering every day life. Check out Kelly Starrett on youtube and his book Becoming a supple leopard. It's based on the methodical practice of mobility and myofascial release.

[Greenlawnracing]

Well I didn't read all 11 pages, but thought I'd add my two cents:

I've been cycling for about two years now. Got into it pretty heavy last year, and intend to do a few Cat 5 races this year.

Typically do about 30 miles, on Saturdays there is a high paced 48 mile ride, and on Sundays a group of Cat 3 racers do a 60 - 70 mile ride.

Usually an average pace around 18 mph.

Love the Garmin watch that I used to use for running, and got an Edge 510 for Christmas. Great tool for tracking success.

Before I cycled I was good for a 20 minute endurance stint. I'm good for an hour now, but I will add that we got lucky and didn't have any 110 degree races since I started cycling.

[csmith12]

lol

[ninjabrewer]

Originally Posted by atticus27

Check out iifym.com (stands for If it fits your macro). Go to the calculator, find out what your macro's should be roughly. Go on myfitnesspal to track and log. It's a way to eat without feeling like you can't 'cheat' or limit yourself. Sure, go have a burger and pop tart, as long as it fits within your macros. This does not mean that all the food you eat isn't nutritionally densed. Many body building competitors are currently utilizing iifym.
The best 'diet' is a balanced diet, something I learned in nursing school. IIFYM follows that method. If endurance is what you're striving for, crossfit-like exercises is great as it emphasizes on bettering every day life. Check out Kelly Starrett on youtube and his book Becoming a supple leopard. It's based on the methodical practice of mobility and myofascial release.

I just made a mistake on this post, accidentally hit the thumbs down instead of the thumbs up. Sorry

nb

[allanoue]

Originally Posted by ninjabrewer

I just made a mistake on this post, accidentally hit the thumbs down instead of the thumbs up. Sorry

nb

[JohnnyBravo]

I still eat like a pig an excersize as little as possible

[csmith12]

[EternalNewb]

Originally Posted by atticus27

Check out iifym.com (stands for If it fits your macro)... Sure, go have a burger and pop tart, as long as it fits within your macros. This does not mean that all the food you eat isn't nutritionally densed. Many body building competitors are currently utilizing iifym.

Link to original page on YouTube.
Relevant segment at 3:11.
Also,

Originally Posted by atticus27

The best 'diet' is a balanced diet, something I learned in nursing school. IIFYM follows that method. If endurance is what you're striving for, crossfit-like exercises is great as it emphasizes on bettering every day life. Check out Kelly Starrett on youtube and his book Becoming a supple leopard.

Link to original page on YouTube.

Sorry, I had to share.

Originally Posted by csmith12

[cuong-nutz]

Originally Posted by csmith12

Lol

couldn't he just pull the stove out?

[csmith12]

lol

I am such a slacker this year so far.

[choneofakind]

You'n me both Chris.

I'm being lazy in the pool, and am kinda forced into an easier/less frequent schedule on the bike and running because of my knee right now. Our doctor friend thinks I have the beginnings of repeated-use injury in my left knee because I went too hard back into running right away without proper warm up, all after taking most of the winter off of running. Aka, he thinks I have a little tendonitis from going hard too quickly So I've got a brace and ice and advil and am taking 'relative rest' until it's no longer painful and I can get back to regular training schedule.

[EternalNewb]

I'm slacking too. My stupid work schedule makes it difficult to get in a good run/bike ride, so I've just been doing body weight exercises and other mostly anaerobic stuff.

[Sirref]

almost ready to get back into the workout routine post my lowside, I tore a few muscles which kept me from running/biking freely or lifting as much as I want for a few weeks (only 2)

never stuck to the diet which means that I've only gotten minimal changes so far but whatever I'm still in slightly better shape than I was last fall and am going to be in better shape this summer so meh

[sharky nrk]

I gotta pick up my cycling again, my right knee is so intolerant these days to running hard (soccer for years took its toll). Anything under about a 7:30 pace for 5 miles and I get lots of pain and swelling. I have been around 20 mpw on foot at around the 7:30 pace as maintenance running but can't push any harder with the knee right now.

Just got off of T25 and on to X3 and am enjoying it pretty well. I liked the original P90X and Insanity but it really is much harder to find an hour+ to workout 6 days a week on top of all the work and family responsibilities. The 30 min routines are much easier to cram in between work and running to the fields.

[choneofakind]

I usually train around a 7:00-7:15 pace, no more than about 4 miles at a time or I get bored. I'm trying to get back down to 5k race pace of 6:00 miles but that's not happening until my knee gets better... I just like biking so much more I guess.

[cbinker]

Well I get my first tast of "racing" in June. it will be a 15 lap "team" race. each guy will ride for 30 minutes and not sure what happens after that. they will break it down into a couple classes. I think it will be fun to have a little "harmless" competition going on for once.

[sharky nrk]

Originally Posted by choneofakind

I usually train around a 7:00-7:15 pace, no more than about 4 miles at a time or I get bored. I'm trying to get back down to 5k race pace of 6:00 miles but that's not happening until my knee gets better... I just like biking so much more I guess.

Yeah my race pace for a 5K is right around 6:45 and a 10K right around 7:15s. My mini pace right at the 8 min mark when my knee tolerates. My cardio can let me train run 5 days a week all the way down below the 7 min pace but my knee will be so jacked by thurs/fri.

If I slow it down to the 7:30-7:45 range I can make it through the end of the week. Not sure if its gait difference or what but without fail I am finding that its true.

I have been doing a lot of isometric work with my core and lower body and don't feel like its aux muscle or connective tissue weakness as it hasn't improved since really focusing on it.

Every time I have it looked at I get the same line more of less, "ease up on the running/impact work".

That just isn't going to work lol.

PS I much prefer cycling as well but fitting a good ride into my schedule is nigh impossible these days. I run at work instead of eating lunch and just follow up with a shake before heading back.