[INTEGRATE]

Your Fitness Editor here and at your disposal. So let me know what you'd like to know!

Climbing?
Sprinting?
Off Season Strength Training?
Aches/Pains?

Fire away!

[StormStrikes]

Uggg. Dont open that can of worms. I feel so under educated when it comes to fitness.

[trekyaL8ter]

Lets go with off season strength training

[rola643]

Anything off season strength training that relates to climbing!

[Hazy]

Originally Posted by rola643

Anything off season strength training that relates to climbing!

I'm gonna say Hiking hill repeats with your dog up the local lake dam!

[INTEGRATE]

Originally Posted by StormStrikes

Uggg. Dont open that can of worms. I feel so under educated when it comes to fitness.

Even more reason to ask away!

[ben]

I would like to know what exercise you do for your fingers. Looking at your avatar that is one prodigious digit.

[StormStrikes]

Integrate, I am going to say something and I pray to God that you don't take this the wrong way nor think I am attacking you in some way because that is just far, far from the case. I'm just saying what I think so that you know EXACTLY where I stand and don't have to wade through pleasantries, political correctness or any other kind of supposed social buffer that's supposed to prevent people from getting their feelers hurt. Okay, now that is done...

WARNING: May be long winded

You are CLEARLY just super intelligent when it comes to things fitness related and along with that, how it ties into cycling. I get that, I respect that, I like that. However, reading your posts leaves me with a couple of impressions that I wish to overcome so that I not only understand you, your perspective and philosophies, as they pertain to fitness, better.

1. You 'seem' almost completely opposed to things like Elliptical, Treadmills, Machine based strength training (as opposed to free weights), etc. You put forth a great of information as to why and so forth but quite frankly when I read all of it, I'm left with why? These kinds of things have been around forever, many have benefited from their use as have I. Ive lost nearly 40 lbs primarily with the Treadmill, Elliptical, Row Machine and Cable/Machine based strength training.

I try to understand your perspective and information you present but it is way beyond what I know and understand about working out. And while that statement may run the risk of presenting me as less than intelligent, I'm okay with that. I'm simply wanting to learn how to get the most out of my workouts. I am an endurance, if I may use the term, athlete. I'm not a sprinter, I'm not a strength specialist, I am good at things endurance. I try to set up my workouts to take advantage of that.

However, I cant seem to glean from how to do that from what you present. Furthermore, I don't have a state-of-the-art gym facility. Thought the owner does competitive Mr. Universe type things, the facility is not high tech by any means. So I don't have access to much. Thus when I read your information I come away that you are speaking to those with access to better equipment, better resources, better understanding and seemingly dislike if not hate most of the equipment I do have access to use.

2. Getting past #1, I am then faced with digesting the information you give and then trying to figure out how to apply it. What exercise do I do instead? You tell me this thing A is not good, but leave me with nothing to do instead to replace A. If a treadmill or elliptical is not that good, what do I do to get a similar if not better cardio workout?

In other words, I believe you are presenting great information, but nothing that would enable one to implement it. I'm left, from reading the information you share, that I am getting less than the most from my workouts to which I would agree. Despite the results I believe I should be further along. That said, I don't have anything to replace what I'm currently doing.

What if I like the treadmill? How do I use your information to get the most out of it, make it better? What if I like the elliptical (I don't really, but it works the crap out of my legs and I do like that)? How do I take what I learn from you and apply it? What about rowing? I LOVE, LOVE that thing. How do I get the most out of it? You see what I mean?

Again, PLEASE do not take this as a personal attack, it is not. I almost don't read your posts sometimes because I know they are going to leave me a little frustrated knowing I just read something great but have no clue how to use it or, if I may, integrate it into my workouts. Your knowledge and understanding seem just so vast and reach such levels that I dare not try to reach such lofty heights for fear of oxygen deprivation.

I want to get there, but I just don't know how.

Anyway, just thought I would post that up. Hey, you asked, LOL.

[StormStrikes]

Originally Posted by ben

I would like to know what exercise you do for your fingers. Looking at your avatar that is one prodigious digit.

Ohhh the stuff that could be said, but I shall refrain, LOL.

[INTEGRATE]

Originally Posted by StormStrikes

Integrate, I am going to say something and I pray to God that you don't take this the wrong way nor think I am attacking you in some way because that is just far, far from the case. I'm just saying what I think so that you know EXACTLY where I stand and don't have to wade through pleasantries, political correctness or any other kind of supposed social buffer that's supposed to prevent people from getting their feelers hurt. Okay, now that is done...

WARNING: May be long winded

You are CLEARLY just super intelligent when it comes to things fitness related and along with that, how it ties into cycling. I get that, I respect that, I like that. However, reading your posts leaves me with a couple of impressions that I wish to overcome so that I not only understand you, your perspective and philosophies, as they pertain to fitness, better.

1. You 'seem' almost completely opposed to things like Elliptical, Treadmills, Machine based strength training (as opposed to free weights), etc. You put forth a great of information as to why and so forth but quite frankly when I read all of it, I'm left with why? These kinds of things have been around forever, many have benefited from their use as have I. Ive lost nearly 40 lbs primarily with the Treadmill, Elliptical, Row Machine and Cable/Machine based strength training.

I try to understand your perspective and information you present but it is way beyond what I know and understand about working out. And while that statement may run the risk of presenting me as less than intelligent, I'm okay with that. I'm simply wanting to learn how to get the most out of my workouts. I am an endurance, if I may use the term, athlete. I'm not a sprinter, I'm not a strength specialist, I am good at things endurance. I try to set up my workouts to take advantage of that.

However, I cant seem to glean from how to do that from what you present. Furthermore, I don't have a state-of-the-art gym facility. Thought the owner does competitive Mr. Universe type things, the facility is not high tech by any means. So I don't have access to much. Thus when I read your information I come away that you are speaking to those with access to better equipment, better resources, better understanding and seemingly dislike if not hate most of the equipment I do have access to use.

2. Getting past #1, I am then faced with digesting the information you give and then trying to figure out how to apply it. What exercise do I do instead? You tell me this thing A is not good, but leave me with nothing to do instead to replace A. If a treadmill or elliptical is not that good, what do I do to get a similar if not better cardio workout?

In other words, I believe you are presenting great information, but nothing that would enable one to implement it. I'm left, from reading the information you share, that I am getting less than the most from my workouts to which I would agree. Despite the results I believe I should be further along. That said, I don't have anything to replace what I'm currently doing.

What if I like the treadmill? How do I use your information to get the most out of it, make it better? What if I like the elliptical (I don't really, but it works the crap out of my legs and I do like that)? How do I take what I learn from you and apply it? What about rowing? I LOVE, LOVE that thing. How do I get the most out of it? You see what I mean?

Again, PLEASE do not take this as a personal attack, it is not. I almost don't read your posts sometimes because I know they are going to leave me a little frustrated knowing I just read something great but have no clue how to use it or, if I may, integrate it into my workouts. Your knowledge and understanding seem just so vast and reach such levels that I dare not try to reach such lofty heights for fear of oxygen deprivation.

I want to get there, but I just don't know how.

Anyway, just thought I would post that up. Hey, you asked, LOL.

Storm, that's the nicest way someone has ever asked me "why the hell should I listen to you" ever! I love it. SOOOOOPER glad I asked now! :-)

Here are your answers.

To address 1)
To start off with, I LOVE simplicity when training. The fewer things to keep track of the better. I've brought a 270lb football player damn near to the point of tears with a 3lb dumbbell and a stability ball. I've even used two small cans of Campbell's Soup to train my sister in law who told me she couldn't wash her hair for three days because her arms were so sore!

You don't need a ton of stuff to get a great workout. In fact what was once thought to be old school lifting (deadlifts, db rows, over head barbell press, bent over row with barbell, etc) has actually come full circle and is back in vogue because of now effective it is. In fact one kettlebell can give you months of training possibilities.

Right now all of my clients are working on deadlifts, pushups and some form of a pull up based on ability because those exercises build a ton of strength. In fact, if you do loaded bridges/butt raises with weight on your hips the right way, good,luck with ass muscle being able to get you off of a toilet the next day! Less is more my friend!


Machine based training has been shown to not be as effective as things done standing. Simply for the fact that standing up to exercise forces the person doing the work to stabilize themselves as opposed to something anchored to the floor doing the work. I've put up over 1000lbs for sets of 10 on a leg press, but I've never been able to deadlift more than 280lbs. The reason? The machine stabilized most of that 1000lbs, all I had to do was push the load away from me.

Seated machines:
Cause loss of flexibility (think cycling and repetitive stress motions of the legs) from only moving in one plane of motion.
The leg press hammers the lumbar spin because of that of freedom to move for the pelvis and the angle of the seat.
Single plane of motion seated machines can cause pattern overload stress injuries in soft tissues.
Reduce neural control of stabilizer muscles simply for the fact that they don't have to work as much to stabilize the joints. You can actually negatively rewrite movement patterns with enough seated machine work.
This article is a great piece that will explain the seated machine environment and how it can be detrimental:
http://www.t-nation.com/free_online_article/sports_body_training_performance/pattern_overload_part_1;jsessionid=DCC197509CC7C94 01E46115644F12CE9-mcd02.hydra

To get a killer workout, all you need is some floor space, body weight and may be a few dumb bells. There are literally 100's of exercises you can do with this three things that can get you strong like bull. Pushups, pull ups, body weight squat progressions, presses, pulls and a ton of other things that are easy to set up. There are a ton of books that have some killer workouts with what I've mentioned, I'd be more than happy to post them.

I love cable pulley machines. Rubber tubing too for that matter. The reason being is that you have to stabilize you to move the load, much more functional. Seated cables rows, if done right, can hit a ton of upper and lower body muscles. As long as you balance that with standing, you're in business.

2) Alternatives
As far as warmups go, you're always better off with body weight progressions (lunges, pushups, rolling patterns, chopping motions with mb, db and cables/tubing, stability ball bridges) that prime the nervous system are a great alternative. Body weight squats touching a chair/bench of :30x4-6 sets will get your ,lower body ready to go. planks are also a great thing to add into a warmup.

Can you use cardio equipment? In a perfect world, you wouldn't have to. If someone has yet to come across training info that helps the. Put together something else, go ahead knowing there are more efficient ways to do it. I just not a big fan of repetitive stress motions. That's why cross training for cyclists is critical in the off season.

In fact there is information coming out that the belt action of a treadmill lessens hip extension muscles while running altering the way people move outdoors. I'd have to dig that up, but I've had the conversation with other trainers. There's always a potential price to pay when you move in artificial environments.


If someone loves the treadmill, I'd warm them up, then have them do :30/:30 (on/off) intervals for 10-20 mins. This is a killer lactate threshold workout that has a ton of energy system carry over to riding. Rowers are great if you are doing it with absolutely perfect (or darn close to it) spinal position. If someone has trouble with spine positions, then they can standing "sprint" pull intervals with a hip hinge thrown in for good measure. This will CRUSH your legs, back, arms and soul. I've seen fellas who are MMA fighters do speed pulls + MB slams for 5:00 bouts literally start crying because it hurt so much. Simple movements, amazing damage done.

It's things like that that make it difficult for me to get on board with cardio machines when there are other alternatives that can get you more bang for your buck in less time.


The thing I want to emphasize more than anything is GIVE YOUR EXERCISE PROGRAM A K.I.S.S. Less is more when you train!!