Thursday, October 21, 2010

Off Season Training

Some people have asked what my off season training regimen is during the winter months when I cannot cycle and running outside is limited.  First of all, I don't feel I have an off season.  In the past the winter months were pretty lax on exercise that consisted of mainly riding my bike inside on a trainer dreaming of the spring days ahead.

Now that my 2011 goals are to do a 1/2 marathon and several triathlons I have had to change my winter season training.

Right now I am focusing on running.  Since running is relatively new to me I am working on my running technique, breathing, and increasing my VO2 max. 

Starting in November I will once again do the P90x program.  I have done it twice in 2010 and decided to take 45 days off from P90x this fall to focus on running.  I will be doing the full program with slight modifications.  I will more than likely substitute Kenpo X with either running or bike trainer rides.  Some of the running will be done on the treadmill.  This time around in P90x I am going to do my best to do the yoga routine every week.  I think it will improve my overall balance and coordination.

So from November through January 2011 my main focus will be strength training with P90x with a slight emphasis on running and indoor biking to keep my legs fresh.  I am hoping to mix in a little swimming workouts as well.  Here is my winter P90x routine.

Then starting in February 2011 my primary focus will be doing a 1/2 marathon training program which will last up until my 1/2 marathon race at the end of April 2011.  During this time I will continue to do a very modified version of P90x which basically eliminates all P90x cardio workouts.  Usually in late March I can start to get out on the bike.  This will be nice since I can start my outdoor biking and consider it cross-training for my 1/2 marathon training.  The hope is to cross train with swimming too.

After the 1/2 marathon is over it is straight into an 8 week dedicated triathlon training plan similar to this.

Then starting in late June it is time to let the races begin.  Most of the tri's I want to do are in late June through September.

My bike mileage won't be as high in 2011.  I had a hard time coming to grips with that since I love biking so much.  I know cycling will be my strength in a race no matter what, but I also know that running is probably the most critical in having a successful race.  Hopefully it all comes together perfectly.

This will be my first year  concentrating on multi-sport training.  It is going to be crazy but looking forward to the challenge. 

So there is my "off season" routine!

Wednesday, October 20, 2010


We all have bragged at least once on Facebook or Twitter.  Why we are more willing to brag in a social network setting rather than a public setting is an interested topic.  For the most part I am a somewhat shy person who doesn't do a lot of self-promoting in a public social environment.  I try to stay as humble as possible. 
Facebrag is making a statement that we may not have said in any other public 'face to face' social environment (parties, work, group of friends) for the fear of being perceived as arrogant.  If someone doesn't like your bragging on Facebook then they can just hide you and you would never know.
Facebrag by definition is  A statement of boast, self-promotion or any other kind of self-glorification posted on the social networking site Facebook.

I Facebrag from time to time mainly related to exercise or my family.  I know a lot of people don't care how far I ran, how far I biked, how long I swam, or how I did in a race.  The reason I Facebrag about a completed exercise routine or exercise goal I met is because I am proud of what I did and wanted to genuinely share it with my friends.  Who knows, I may even motivate some of my friends.  I enjoy reading and listening to success stories.  That is probably why I enjoy reading status updates of my friends giving themselves a pat on the back (Facebragging).
Just remember that a status update that seems arrogant and self-centered may not be.  Maybe the poster is just proud of what they did and maybe we should pat them on the back every now and then.
I use Facebook for a number of reasons, but mainly as a tool to stay in touch with old and new friends.  I probably don't actually talk to a lot of my Facebook friends in person, but you are my Facebook friend because at some point, for whatever reason, our paths crossed. 
I also use Facebook to keep updated on various activities by liking or joining a group.  For instance I joined the group USA Triathlon on Facebook and they do a pretty good job with their posts which include upcoming events, training tips, and other useful information.

Self-confidence is a great personal asset to have, but it has to be used with discretion and tact.  Are you trying to impress a group of people or are you using this asset to uplift those around you.  That is the real difference between being confident and arrogant.