pumping iron?

First off, who's going to the gym right now.

What type of workouts are you doing? What exercises, sets, reps, weight...

I'm trying to get a handle on how everyone's working out in the off season and want to see how people are pushing their weight around.

For instance, James and I have been honing a workout that focuses on muscle hypertrophy, muscular balance, and core strength. A typical workout looks like this:

- 10 minutes on the exercise bike to warm up.

Weigths:

all Exercises 3 sets with 12 reps with muscle failure at the end of set

- Squat rack: 275lbs
- Single leg Hamstring Curl 55lbs
- dumb bell chest press - 30 pound double in each hand.
- Single Leg Seated Squat Machine- 180lbs
- Back Row - 70lbs
- Single Leg Lift - 55 lbs
- Assisted Pull Ups - with 70 lbs aid on the machine
- Assisted Dips - Same 70 pounds aid on the machine
- Lunges - with 30 pound dumb bells in each hand

Core:
- stability ball crunches - 3 sets x 15 reps with butt balanced on top of the ball, feet flat on the floor and knees at 90 degrees. Bring chest from horizontal to 45 degrees and back.
- medicine ball 1 - balance on tailbone with feet in the air and knees bent to 45 degrees. take medicine ball and move it side to side between chest and knees. 3 sets times 30
- medicine ball 2 - have partner sit 5 or 6 feet away from you. Balance your on your butt with your feet in the air. throw medicine ball at each other. do it as many times as you can. then rest and do it again. try not to get hit in the face...
- back extensions - 3 x 15
- Leg lifts - 3 x15

That's what I'm doing. James does pretty much the same thing. It takes about 70 minutes total including the warm up on the bike. We don't waste alot of time chatting, and move from machine to machine pretty quick.

Please comment on the plan- what are you doing different, the same, etc. What have I been doing wrong...

I can't guarantee I'll be faster on a bike, but I hope to be so huge I get confused with the governor of california.

Off season training

The spin room - do you have one?















No need for a fan in this room.

















Here are a few goals for 2008 that were mentioned at the Cat4 organizational meeting:
Win a JonnyCake race.
Top 10 GC at Syracuse.
Contest the sprint in 5 crits.
Upgrade to Cat3.
Climb with the pack.
Several top 20 finishes.
Podium finish.
Top 10 at Capital Region RR.
Improve TT skills.
Top 3 at Chris Thater.

CX energy bars

What are you eating for breakfast?

Empire state games day 2

Full reports will come in time, but here is a quick rundown of the action at empire state games so far.
At the end of the second day of racing, our Adirondack team is sitting in first by a narrow margin over the central region. Tomorrow is the points race, which as far as I can tell, is a 25 mile crit with sprints every 5 laps. It will hurt.
Today's road race was the hardest I've ever seen, but great rides by everyone helped us keep our narrow lead after the time trial. Great job By Beth Miller to take the gold (for the second day in a row), and James Morrison for taking the bronze. Everyone rode great.

Here are some quotes from the first two days:

"those two are a hurricane of mojo"
-Chuck Q refering the Eric M and little Rob dressed up for some big pimping in the cafeteria.

"that is the longest crit course I've ever seen"
-Coach Chris McB on the road course, which was crazy technical
-p!

Owasco pics

Pics are posted now at
http://www.photoreflect.com/scripts/prsm.dll?eventframe?event=02ET004H

Can't tell from these fab shots that I (we) was crushed like a bug.

Good luck to Pete and crew in the Empire State Games this weekend. Rock on. I'm off to Tejas for two weeks. See you at the Capital Region Road Race.

-dg

prototype disc spotted at Owasco stage race

bike friendly town

Virginia Beach, VA. Check out the sign.





















The only other place I saw more bikes lined up was at cross nationals along the side of the beer tent.















Monkeys, what else can I say?