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Monday, January 14, 2013 at 8:17AM What does Day Two hold for NYC-based pro triathlete John Hirsch while training in Texas? Four hours of trail running and road biking.
Kai killin' it, one hour into trail running with the guys.
Sunday, January 13, 2013 at 1:48PM Pro triathlete John Hirsch comes to Texas to start his training for 2013. He's going to be giving us a daily review of how he's training, with tips and tricks for all.
Friday, January 11, 2013 at 2:40PM
(Pro tip - When you're lifting weights soaking wet and in your underpants, you're done.)
It is trendy in triathlon to decry weight room machines as "not engaging your core" and tell anybody who will listen to use free weights (dumbells and the like) instead. This is a severly polarized view of training that might do you more harm than good. Yeah, you're working your core. But you're all over the place and not getting much stronger in your limbs, and your limbs are what actually move you.
If you back up and take a bigger view of things, then you'll realize that machines are fantastic for increasing strength in a particular area. They hold your form much better so the work can be focused on a problem, dramatically improving strength in a short amount of time. If that is your goal, then you can't go wrong with using a machine.
More often, you have a mix of issues you are working on when in the gym. Some problems areas are very specific, others are general. Just like in Zen, the smartest method is one of "appropriate response." Ask yourself why you are there, then find the free weight or machine that best addresses the issue you are trying to improve.
One hidden gem that may not be obvious and falls between machines and free weights are cable devices. Cables allow you to clip on whatever handle you want, then position yourself in a way that allows you to work on your core or balance if you need to, and then crank away. They give you nearly all the freedom of movement of free weights with the quick weight changes and predicability of machines. If you can make it work, you should try to get it done with cables.
My own routine uses six machines, two cable stations, and one pull up bar. Every exercise has a triathlon-specific weakness it is fixing. And by the way, my core is engaged to the max while cranking hard on the machines. You can tell by how tense your back and ab muscles are while using them. I step off of a leg machine and my abs can be burning up!
Not all is at it seems, so pay attention while training to make your focus to improve your weaknesses. Make a list of what you want to fix before you even go to the gym and work on that. Reasses often, and be willing to change when something isn't working for you any more or you find something better.
Enjoy!
Monday, January 7, 2013 at 1:28PM Click here to download or play the show.
Let's get motivated for 2013! Lots of cool stuff is going on and coming up, so check out all the tips inside.
Show notes -
Motivation tips
Level out and then pay attention to how things feel.
Take the focus off yourself by helping somebody else.
Guy Kawasaki's "This is how I work." http://lifehacker.com/5971940/im-guy-kawasaki-and-this-is-how-i-work
Inspiring video for getting stuff done.
The best habit is to get addicted to finishing.
What happens when you're done?
The trick to figure out is what gets you moving again.
Casey Neistat - http://www.youtube.com/watch?v=VKpufZ2U1YE
William Sichel - http://www.williamsichel.co.uk/?page_id=7689
Weight Vest - http://www.weightvest.com/25-lb-weight-vest-vmax-weightloss
Get off sodas by drinking sparkling water instead.
Riding around on Google Streetview for trainer rides.
Tips for getting to the pool in cold weather.
Nuts can help you lose weight!
SOS Triathlon - http://www.sostriathlon.com
Amrita bars - http://amritahealthfoods.com/
Monday, January 7, 2013 at 9:48AM For our second part on Weightlifting for Triathletes series, I want to share a great tool for improving your swim. Check out the photo below.
This is an overhead cable pull "machine." (It's really not a machine, but a cable, some pulleys and weights.) You put a single handle on the cable, back up and get on your knees so you can extend your arm all the way out, and then pull it towards you like a swim stroke.
The most important thing to focus on is engaging the muscles in the correct order all while keeping your body as straight as possble. To simulate great swim form, you first bend the wrist down, then bend down the forearm, then sweep the elbow and shoulder to the side. Notice how my elbow is well above my hand and my wrist is bent out facing forward instead of backwards.
The whole time you do this, try to keep your body as straight as possible from the waist up. Have somebody video you doing it and show you right then and there what you look like. Keep adjusting until you have it right.
Even as a strong swimmer, I can only do about 40 lbs. for about 15 reps before I give out. So, don't be upset when you're surprised how hard it is. While I rest one arm, I work the other one. I go back and forth that way until I knock out about four sets total.
If you do this on a regular basis, you will notice huge gains in your swim speed and durability. Enjoy!
