Mikes training log, but first my background
1961 - 1982 the Kid in New Zealand
- Great runner
- Weights in the last years. 82kg/180lbs bench at 64kg/140lbs body weight
1982 - 1989 Lost in OZ (Australia)
- Bit of bike touring, but pretty much sweet F.A. like many other 20 something’s
1990 - 1995 the Runner
- Wind back the clock, relive that youth
1995 - 2000 Passion Gone
- Injured knees (10 years, thru to 2005)
- Getting fat
2000 - April 2004 Born Again
- Weight lifting. 100kg/220lbs bench at 87kg/191lbs body weight
- Bicycle commuting. Knees hurt, but it was a start.
- Running failures. 5 attempts to restart running have all failed.
April 2004 - April 2006 Rollercoaster
- Bike accident April 2004. Hurt shoulder, broken rotator cuff but didn't know.
- Bike accident May 2004. Hurt leg, cannot walk properly for 2 months.
- Join commercial gym. Ironically stationary bike is all I can do [boring zzz], but leg gets better and then;
- The "what do I suck at” training. Have a go at pretty much everything from Abs to Yoga (what starts with Z?) to learn what I'm not
Good at and add focus. Hey there’s a hunk of bone floating around in my shoulder, but I don't know that, just hurts a little.
- 6th attempt at running. Success! The problem is solved by running faster. Good technique at speed, from youth but lousy jogger.
- The diet begins. 90kg/198lbs bench at 82kg/180lbs body weight. 100kg/220lbs bench at 74kg/ body weight.
April 2006 - September 2006 Shoulder Death
- Quit weights, yoga. Bad decision
- Continue boxing, combat. Bad decision
- Join bicycle racing club. Some serious bike training.
September 2006 Discovery Time
- Visit shoulder specialist, learn the truth. Man was I stupid.
- Drop boxing, combat
- Commence Pump (light weight/high rep semi aerobic weight training) and yoga. Special shoulder injury exercises.
- loosing interest in running. The Kid is dead.
October 2006 to ? - Patience Grasshopper
- Now riding with serious riders. Aerobically I'm the fittest I've been since I was a kid.
- Cross training continues but is wound down a little. Running / Cycling / Pump.
- Increase Yoga to supplement shoulder injury exercises
- Commence conventional weight training. Impose bench limit of 80kg/176lbs (78kg/172lbs body weight). Superset shoulder injury exercises.
- How to stay motivated? Investigate power lifting - continuing.
- Body is now a mix of strengths and weakness's, need to be patient and focus on weaknesses before lifting weights that will injure those weaknesses
so the 4 quadrants of mikes training are;
And the breakdown of those quadrants are [highly debatable];
Aerobic 80% cycling 20% pump
Strength 50% weights 25% pump 15% cycling 10% yoga [really different types of strength]
Injury recovery 40% shoulder injury exercises 30% yoga 15% pump 10% weights 5% cycling
Injury prevention 70% yoga 20% shoulder injury exercises 10% rest
What can I say cross training is complicated.
1. Recover from injury
2. Put body back in balance
3. Rebuild strength
4. Maintain weight