Welcome to my world.

A quick snippet from my world. I started triathlons when i was 12 in the northwest of W.A and never have looked back. The bikes and gear were pretty simple back then but it was great fun. Now the gear is a bit more high tech but just as much fun. In February 2010, I took the next step in my racing and full filled a small childhood dream of mine, I gained endorsment as a pro triathlete. Now the fun really begins and the training intensifies 10 fold.

Thursday, May 20, 2010

Weights workout for the week - not for the faint of heart

This is a really good weight session for cyclist, to be build strength and endurance. Its a 6 week cycle, if you haven't been doing weights long, keep the weights fairly light for a bit, you'll still get a cracking session out of it.
Weight - 30-40% one rep max(1rm)
Sets per session - 3 Rest between sets - 1min rest(m/r)
Exercises - squats, seated leg curl, seated calf raise (for a quick upper body workout in conjunction with the legs you can add in seated row and upright row)
Remembering its a 6 week cycle - here is the set

2 weeks 30%1rm for 4min NON STOP, 2m/r
2 weeks 30%1rm for 7min NON STOP 2m/r
2 weeks 30%1rm for 10min NON STOP 2m/r

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