I’d like to get back on track with my schedule and diet in January, so I’m challenging myself to an Iron Distance challenge.
My main goal is to get back into a consistent schedule.
Over the course of the month, I’ll do the equivalent of a full Ironman distance triathlon. It’s actually quite achievable for people of all abilities.
The total distances are 2.4 miles swimming, 112 miles biking, 26.2 miles running.
If you break that up over 4 weeks that’s:
Depending on your speeds, you can swim that in 1/2 30-minute sessions, 2 1-hour biking sessions and 2 40-60 minute run/walk sessions.
If you walk/run and are a beginner swimmer, that’s around 4-5 hours per week max! Probably less.
Anybody want to join me for accountability? It will be fun and a great way to start off the new year.
Join this group here: http://www.facebook.com/groups/386219808138100/
We have a few experienced triathletes so if you have any questions there are a lot of people here to help you out. I want to see everyone succeed.
If you positively, absolutely can’t swim, we can add the 2.4 miles to the run portion and turn it into a duathlon for you.
AKA: How I took five minutes off my 5k time in 5 weeks.
This is my favorite of all time
Monday - couldn’t get lazy ass out of bed, no workouts
Tuesday - 40 minute indoor bike ride
Wednesday - P90X legs & back in the morning, 4 mile run in the evening
Thursday - 30 minute bike ride to shake out the sore legs
Friday - couldn’t get lazy ass out of bed again, no workouts (plus wedding that night)
Saturday - 6 mile run, finally got over the 5 mile mark with no knee pain
Sunday - 20 mile bike + 4 mile run brick
Total: 50 miles & 6 hours
By Friday I was feeling pretty crappy about my workouts. I dislike riding the trainer indoors and have problems focusing to get a good workout. I don’t know how to properly adjust my tension, my rides are really slow and I’m not sure if it’s because the tension is tight or if I’m just really that out-of-shape. Plus I’ve been skipping swimming. Thank goodness my running is going well.
I’ve been planning on doing a duathlon next weekend but recently I’ve been thinking about skipping it. I’m not really training so much as doing random workouts, and not much distance/time at all. These weekend workouts went well enough to make me think I might actually be able to race. I’m not interested in racing just to finish, I’m looking for a good performance & PR.
My cycling indoors is really slow but my runs are great. Should I race?
Monday: P90x Legs & Back
Tuesday: 40 minute bike ride with 10x 30 second sprints on 1:30 rest. After these two workouts, my legs were pretty upset with me
Wednesday: Skipped my morning P90x workout and felt sick after work, so unintended day off
Thursday: 14 mile morning trainer ride + 4 mile run after work.
Friday: P90x Arms & Shoulders
Saturday: 30 minute swim + 90 minute trainer ride
Sunday: 4.1 mile run. Should have been 6, but my knee had other plans.
Totals: 55 miles, 7.25 hours
I started tracking my calories with MyFitnessPal.com this week. I love it. I wish I was doing this in the summer when I was in the throws on 70.3 training. My intake must have been off the charts.
Years ago when I was on a fairly strict diet and lost 35 pounds, I was eating around 1300/1400 calories per day. There’s NO WAY I can do that anymore. If I didn’t exercise, that’s what the site is telling me I should eat. But when you log your workouts, you get ‘bonus calories’ added to your total. There’s no better workout incentive on this planet.
I also realized that I take in more than enough protein. I can actually back-off on it which is a good thing. I’m taking my breakfast from 2 turkey sausages to 1 and 3 eggs to 2 which should save us money in the run.
I recommend counting calories if you’re trying to lose weight. Its always worked for me.
Friend me there: http://myfitnesspal.com/michelelash
We all take on a lot of responsibilities these days with jobs, kids, volunteering, family and the day-to-day grind. Sometimes its hard to find the time to workout.
I’ve picked the top workouts you can fit into any busy schedule.
10 minute trainer
10 minutes! The easiest way to fit in a workout. Need longer workouts? You can do more than one in a day to customize to your needs. Also great for runners or triathletes who want to supplement their programs. From tony Horton, the P90X guy.
Slim in 6
25 to 50 minutes
Six week program combining light resistance with cardio
20 to 45 minutes
Burn major calories with kickboxing and body sculpting
Brazil Butt Lift
30 – 50 minutes
Focus on your rear view! Leandro Carvalho, trainer to famous supermodels, combines Brazilian dance, cardio, and his own signature lower-body sculpting moves.
Brett Hoebel from The Biggest Loser will teach you how to burn off the fat and work your entire core from 6 different angles.
Hip Hop Abs
Four routines that combine body sculpting and cardio to help burn fat and strengthen your abs.
Yoga Booty Ballet
20 -35 minutes
Fusion of yoga, lower-body-sculpting ballet, and cardio dance that’s designed to firm your abs and booty. Also the most cost-effective program.
Work, kids, cleaning, family events, school… all things that can potentially get in the way of a regular workout schedule. With some planning and the right thinking, you can stick to your workouts and see the results you want.