The Push-Running Secret Revealed. P90X Prep Done Easy.

So, you are thinking about trying out P90X?  That's some hard core stuff, yo.  Lucky for you, I've got a workout that will make you totally ready.  Do this several times a week for a few weeks and P90X will seem like fun!

First, you need a pull up bar.  These are cheap.  Go get one that mounts in your door for $100 bucks or less and you're set.  No other equipment is needed except a wristwatch.

1. Do a set up pull ups.  As many as you can do.  Then do a set of push ups, almost as many as you can do.  Then do a set of squats, as many as you can do, like in this video - 
2. Be sure you switch between all of these as fast as possible.  It's the speed of transition that really makes this stuff effective.  They like to call it "muscle confusion."  Really, it's just "making a freakin' effort, already."
3. Once you're done, immediately pop off into an hour run.  Plan on running two laps of 30 minutes, swinging back by the pull up bar every half hour.  And that's not all.  This is about to get serious.
4. Every 10 minutes on your run, stop, do as many speed squats as you can do, and then do another set of push ups.
5. At minutes 30 and 60, do another set of pull ups mixed in with your push ups and squats.

When all is done and said, you've done around 100 push ups, 10 to 20 pull ups, and 100 squats all mixed in with an hour run.  You. will. feel. like. an. animal.  Welcome to the zoo.

What this does - P90X really works.  And so does CrossFit.  This workout takes the best of those types of workouts and rams it into an hour run for some real results.  All those push ups builds tremendous overall core strength.  The pull ups will make swimming feel like flying.  The squats will make long runs seem like a dream.  You will get toned, lean, and muscled FAST.

Enjoy!

Back on Track

I've been doing some thinking now that the Rocky Raccoon is over.  I'm going to try to write something daily on the old bloggity blogs to keep it interesting.  I'm also going to switch the twitter feed back to my regular texafornia one because that's the most entertaining - it fills the void between posts and is probably the best use of twitter in the first place.

50 milers are hard.  Really hard.  My knees didn't hurt and I didn't suffer any damage, but my legs are still like jello after that event.  I've done a couple of small bike rides and might hit the pool this week, but I'm pretty sure there's no running in my future until next week sometime.  You 100 miler folks simply blow my mind that you can do that.

We signed up a couple new athletes for the Zentri Coaching program and I'm getting their plans together.  The difficultly is that I don't think plans should be made and forgotten.  They evolve as the athlete changes, so it is a lot of work to keep making them.  I thouroughly enjoy it, though.  I get super motivated when putting them together.

Ok, out.

Podcast - Training Scared

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Not much cover art here since I opened up the show running through the woods at night.  Let your minds run wild, tri-studs and studettes!

I start off with a nice and creepy night run, play some Alan Watts, and review my new Honda Element all before prepping for my upcoming race.  Enjoy!

Shownotes!

• Running scared in the woods in the middle of the night.
• You need wind tunnel testing to know what's fast for you.
• Tip of the week - Get yourself a bike toolbox.
• There is only the now - Alan Watts.
• Honda Element review.
• It's bigger on the inside than the outside.
• Swim HARD. Don't just go hard enough to finish. Finish tired!
• People were mean to me at the pool. FTW?
• Treat your swim sessions like lifting weights.
• Feel the burn!
• Voicemails!
• Found in the road by Speedgoat.
• Freezing in the North.
• Taunting by Drew.

Play the show here!

The Power of the Training Farm

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Howdy, Tri-Freeks!  Triboomer and I hit the Training Farm in the hills of East Texas for a great weekend of riding and running.  Check it out and don't forget to shout out to the show on the hotline (512-CRY-DELI)!

• Interview with Triboomer at the Training Farm.
• It's like Wisconsin!
• We love the Boat Ramp.
• It's rural out here!
• Donkey's are smart, Cows not so much.
• Climbing a huge hill on the bike.
• Learning your power number and knowing what to do with it.
• 50 to 70% for Ironman racing.
• Introducing the Zentri Tip of the Week!
• Don't talk while swimming.
• Nice swim last night.
• Sometimes it's nice to just swim.
• Anybody want to advertise on Zentri in exchange for a Swimman or SwimP3?
• Focusing on the rollers is my new meditation.
• Don't get mad when your mind drifts away.
• Breathe, let the mind float back. 
• Link to Breathing Meditation Podcast.
• Doing the Rocky Raccoon.
• Interview with Tim Ferriss.
• Check out the new Forum!

Click here to play the Podcast!

It's All In Your Head (Podcast)

Click here to play.

What a fun episode!  We cruise on rollers, out in the countryside, play music, and it is all sandwiched between some great Zen thoughts from a true master. 

SHOWNOTES!

• The meaning of life is...
• On the rollers in the backyard with Kai and Roxy.
• Riding Karma out in the countryside.
• Your new years resolution should be small and attainable.
• Positive results lead to more successful resolutions.
• Mine is to ride rollers for an hour without using support.
• Riding no-hands and swapping out gloves.
• Old gloves taste nasty.
• Using the Strassburg sock for plantar fasciits.
• How much do you train on the trainer?
• Base training = Going slower than the people in cotton.
• You can absorb more energy by using different mixes of sugars.
• Link to Google Spreadsheet of carbs for fueling mixes.
• Goods (All in your Head) by Mates of State.
• How to build power on the bike -

1. Focused time on a trainer.
2. Fixie with brakes and gearing at about 75 inches of
"rollout". Link to gear chart.
3. Single speed.
4. Super single speed.
5. Power meters.

• Proper fueling can make your bike levitate.
• Link to simple fueling spreadsheet.  60 grams of carbs per hour.
• How to change a flat.
• How to use HR to help stay at certain effort levels.
• Got numb crotch? Lower back pain? Adjust your seat.
• Zen audio clips from Ajahn Brahm of the Western Australia Buddhist Society.