Countdown to Lake Placid Ironman
Ever since I studied the Bruce Lee style, Jeet Koon Do, I have taken the stairs and in other ways routinely incorporated exercise into my daily life, as he recommended.
Workout:
Swim: 3,000 yards
400 warmup
400 cruise 30 sec ri
4 x 100 on 1:50
400 cruise 30 sec ri
4 x 100 on 1:50
50 loosen
800 pull steady
200 cool down
The Cleveland Clinic does the same as Bruce Lee, recommending that you take the stairs and build other activities into your daily life - better than drugs, any day.
Bike: Trainer ride (20 min), mild strength training.
5 min warmup 80 watts, 85 cadence
5 min 110 watts, 90 cadence
5 min 160 watts, alternating minutes at 90 and 60 (hill climb) cadence
5 min 80 watts cool down
Run: 10 min easy straight off the bike, focus on relaxed feet.
Stretch (well, lengthen) gently as I coax my body back to life.
Nice gentle, ease back to Ironman, workout
Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.
Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.
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