Listen Now

A quick 20 minute episode on how to get motivated and how to start your spring training for the 2018 race season.

Off break and time to get less fat.  Lets talk strategy....

Ok so lets start with the monitors in action.  Use the HR zones as this: low Z2 for your jogs and long bikes, Z4 jump-ins for you hard rides and fartlek runs...leave it home for your cross training days: stairs, skateboarding (if you're a 40 year old dumbass), or whatever it is you like to do.  Also check out the beer review from Zaftig Brewing Company in Worthington, OH which is in the north central Ohio area. 

This week we go all in on heart rate training zones. In the next 35 minutes I'll give you an idea why this little nugget of technology is effective and affordable.I reference Don and Melanie Fink's book "Ironfit Secrets for Half Iron Distance Triathlon Success"MHR = 220 - your ageRunning ZonesZone 1 65-74 percent of your MHR        Zone 2 75-85 percent      Zone 3 86-89 percentZone 4 90-95 percentCycling- Remember you'll use a 5% decrease in each zone.. So take the number you calculated above and reduce each one by 5% and that will give you the corresponding zones.  Typically within your watch, for a fact Garmin 910XT, you can set heart rate zones specific to the task at hand....do this...don't be lazy, it's really easy.  Then when you switch from bike to run, your HRZ's are automatically changed and you don't have to do math and run/bike at the same time. Cause math sucks worse than exercise.

This weeks show goes off the rails and talks why the fall is the start of the suck.  Low motivation, weather change, and ways to avoid the pitfalls of the rapidly changing climate. The Stair Workout 1...Find some stairs that allow for you to at least take 13-20 steps to achieve a flight.  Now go up and down once do 20 lunges, up/down twice-20 air squats, up/down 3 times do 15 pushups.  Go through this 4-6 times.  This should be hard, adjust accordingly, try to work through for 40 minutes.  Take 90 second breaks after the push-ups.The Stair Workout 2... Find a multiple flight stair set... 4 story or more building, a dam..etc... Go to the 2nd floor and down, 3rd floor and down, 4th floor and down then do 20 lunges. 2/3/4 then 20 air squats. 2/3/4 then 20 push-ups...take 90 seconds break...repeat 3 more times.  This one starts to suck, I'm not gonna lie, but its a solid routine. 

Simple.... its a short intro into my world of fitness, goals, and exercise strategies.