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Mike Garner PT 4 “When the going gets tough” April 21, 2011

Posted by leadingedgefitness in Personal Training, weight loss.
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When the going gets tough… The tough get going.

Well its been to tough week for all 3 competitors. Mike weight is up at 101.6. Number one weight is up at 83. Client X dropped 0.2kg.

I was disappointed along with Mike at the weight increase knowing he had eaten and drunk very healthy over the weekend. When the scales of justice are against you just got to have faith in the training and keep chipping away at it.

Number 1 was very honest in the fact their week and weekend was very stress and a lot of unhealthy eating and drinking was done.

Client X was slightly disappointed but I feel the progress is steady.

The Positives from the week

Mikes running is improving thanks to his new running shoes, Increased fitness and a reduction in smoking. We are running 4 mins and walking 1 min at 8.25kmph which is a big improvement. We started 3 weeks ago 2mins run and 1 min walking at 7.12kmph.

Number 1 is running and training more

Client X  is running more and hasn’t missed any sessions since we start at Sea Point 🙂

Challenges for the coming week for all Three

The easter weekend is here and the easter bunny is approaching. Only 1 or 2 sessions with me as I’m on holiday until thursday. I’m pretty sure all 3 will carry on training and have an active week-end planned.

Did anyone stop the two 80’s/90’s songs hidden in the post… Answers in comment box please

Happy Easter

Interval Training Routine June 30, 2010

Posted by leadingedgefitness in Cycle Training.
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Classic 45 min interval training routine for people looking to increase power/speed on flat/rolling roads… This workout is no good for those evil mountain passes 🙂

Before we start to spin the pedals we need to know what Heart Rate we are aiming for. My training zone  HR is about 155bpm. There are many ways to find out what yours is but i’m just going on my avg HR for my 1.5-2hr training rides(i.e pushing myself and not looking at the amazing Cape point landscape)

Also you need to spin the pedals at your avg cadence. For me its 100rpm(I like to spin) 

For the intervals I want to be 2obpm below this number for the rest section  and 20bpm over this number for the hard part 🙂

Know the easy bit and its very easy… (on the mind but not on the legs)

The Routine

5mins Warm up building HR to 135bpm(depending on your indoor bike this is gears or levels) I was level 7

5mins Power Interval quickly build up HR to 175 and note what gear/level your on. This was 9 for me

5mins Rest Interval straight back down to your 135bpm level i.e 7

5mins Power Interval back up to your 175bpm level i.e back to 9

5min Rest Interval (as above)

5min Power Interval (as above) 

 5min Rest Interval (as above)

5min Power Interval (as above) 

5min Cool Down Drop back to level 7 then over the next 5 mins reduce the level and drop cadence until HR is below 115-110bpm  

You will find your HR increases each interval as your body needs to recover more but keep with the same levels each interval and this will make you strong 🙂

Enjoy 🙂

Malmesbury Rotary’s Riebeeck West funride & MTB April 10, 2010

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awesome morning in the saddle. Did a  bit of work in the front and managed to stay with a lead group of  H-J. Time trail intervals are paying off 🙂 Evan saw a guy from Gloucester RC… He’s a long way from home. Pity there was no time to chat…