If anyone has done rowing or cross country skiing or any forth type of cardio, in addition to training for a triathlon how have you incorporated it into your training?
For instance. If Thursday is your vo2 max day and you do 600m sprints with full recovery. Then the next Thurs you do 500m sprints with full recovery, then the next week you do 200m sprints with only 1 minute recovery, etc etc mixing it up each time. Is there a certain time period were you start regressing for not training a specific distance?
Follow up question. Is it better to stick with one distance or does it not matter as long as its still a vo2 style workout? So is it better to stick with 600m sprints with full recovery for a few months, then switch to 500m for a few months, then a shorter distance with less recovery, etc? Or does it not matter as long as its all vo2 style work.
If Sat is your hill sprint day, Would it be better to do cycles of hill sprints, then cycles of sleds or does it not really matter as long as your doing both a couple times per month?
I have very tight upper calves, but I can't seem to really loosen them up with any of the traditional exercises. The foam roll/lacrosse balls don't do much since they don't dig in deep enough on the calves. I feel the stair stretch and the runners calf stretch in my calf, but not as much as I would like. Is there any more aggressive/advanced calf stretches?
Many years ago when I first got into investing there was an article floating around that had things like. If you only want to invest in one fund do 100% VTI or 100% VT and if you want to do 2 funds, etc etc. It wasn't the boglehead lazy portfolio wiki, but an actual article. I would love to read it again, but cant seem to find it. One of the reddit investing pages like r/investing or r/stocks had it in their wiki, but I don't remember which one and its not in either of those, probably in a smaller subreddit.
Many years ago when I first got into boglehead there was an article floating around that had things like. If you only want to invest in one fund do 100% VTI or 100% VT and if you want to do 2 funds, etc etc. It wasn't the boglehead lazy portfolio wiki, but an actual article. I would love to read it again, but cant seem to find it. One of the reddit investing pages like r/investing or r/stocks had it in their wiki, but I don't remember which one and its not in either of those, probably in a smaller subreddit.
For anyone that has "upper days" but you start with bis, tris or side delts. What do those days look like?
is that 10-15 for lats, 10-15 for upper traps, 10-15 for mid traps, 10-15 for rear delt, 10-15 for side delt, 10-15 for front delt, 10-15 for brachialis, 10-15 for biceps, etc?
I am a 37 year old male, so I'm pretty old to be starting this and I am already getting some forehead and eye wrinkles, but I have been taking my routine very seriously the last couple of months and have finally gotten the basics from the wiki down. My skin is pretty dry, I am also pretty light skinned so burn easily.
Right now I have a face cleanser that I use morning and night, followed by putting on a face lotion. Every morning I also use a sun block. It took me some trial and error to find ones that didnt break me out.
Every other day I use the stridex BHA pads at night time.
I also have a .3 retinol that I use every 3 days. I have heard I should do this for a few weeks then bump it up to every 2 days, but I have not done that yet.
Any other advice for me? I want to really try to save my skin as best as I can since I am starting so late. Should I get an AHA? Should I increase my BHA use? Should I increase the retinol or buy a stronger one? Just any general advice. I don't care to much about acne I mainly want to try and minimize future wrinkles as much as possible, but I also would like to have nice skin, but its a secondary priority behind minimizing wrinkles.
When rowing the perfect chest strap spot is right where you hit with the handle. So can I wear it lower like an inch or 2 below my solar plexus? Or maybe run the device so the rectangle is under my nipple? or any other recommendations.
I like the spike balls, but they all are cheap plastic painted metallic and the spikes break off quickly. This shakti one looks good, but its 80 dollars. Are there any alternative ones made of steel or a cheaper metal for sale?
I am a big fan of these acupuncture balls with the spikes on them, but I keep buying the cheap ones on amazon that are plastic and the spikes just fall off over time. I want to buy a full metal one, but the shakti is to steep for me. It doesn't need to be brass.
Are there any really wild looking large zombie knifes or machetes. The ones that are really cool mall ninja looking thing, but that have a full tang or similar so that I won't break it playing around with it in my yard or chopping branches. I had one that had the whole blade snap off just by swinging it in the air.
When doing a routine with mutiple SPM like the wolverine routine or routines were you may do a faster row with 32 SPM then a 90 minute for at 22 SPM. Should the Watts per stroke be the same or should the watts per stroke be high for the lower SPM rows?
Also, when doing lower SPM Rows, should the majority of the row look exactly the same as a faster SPM row(so same explosive pull etc), you just sit in the recovery(leaned back position) a little bit longer, or is the whole stroke supposed to be sloower?
After doing too much with the grippers and maybe some other stuff, I started to get some pain in the back of hand(Extensor tendon), the knuckle of 2 fingers, and also the joint above the knuckle. All on the back portion of the hand. I stopped all grip work and it no longer is painful, unless I do anything grip related. Are there any exercises to isolate these areas? Has anyone had anyhting similar happen?
Assuming time/volume is good enough for improvement could you make decent improvements to your running by doing something like this
Mon: Run
Tues: row
Weds: Bike
Thurs: run
Fri: row
Sat: bike
Sun: Row
Each week would have 1 tempo day, 1 Vo2 max day, and 1 endurance.
So week 1 it would be a tempo run, vo2 max row, endurance bike
week 2 vo2 max run, endurance row, tempo bike
week 3 endurance run, tempo row, vo2 max bike
I know with base building things like this work with a lot of base building done with cross training, but does vo2 max work on other modalities and tempo work on other modalities have decent crossover to running?
I know this won't be ideal, but will I just be spinning my wheels or is it possible to make solid progress on this assuming you aren't already profesional level.
If someone wanted to push bicep growth to the max and were doing 20-30 sets of curls per week, What percentage of that should be hammer variation or should it not be tracked together and should just do additional hammer curls on top of the 20-30 sets?
If I need to go a few months without having access to a bike and the only options are an assault style fan bike or a regular stationary bike(not spin bike). Which would be better for max effort intervals like 90 sec hard 90 sec off? I know a lot of people prefer the assault bikes for HIIT training and I never saw anyone ever do sprints on the magnetic resistance stationary bikes, but they seem to mimic a regular bike more. Which would be better for building the vo2 capacity I can always get back my technique later when I get the bike back. I know neither is ideal.
I recently started taking my cycling to the next level and started doing more sprints"30 seconds as fast as can, full recovery, repeat and high intensity intervals "90 sec hard 90 sec rest". If they can't be done outside due to weather or other things for long periods of time. Would these have more crossover/be better on an assault style fan bike or a more traditional stationary bike with the resistance increased.(not a spin bike, but the upright ones most gyms have).
What are some good PAP(or similar) tricks that you do to squeeze the most out of your training or save the most time.
The most famous PAP is to do box jumps after you squat. This is good because it allows us to squeeze in some plyometrics during a leg workout.
Another one(this isn't PAP but similar in making the most out of our time). Is something Alex Viada recommended and its doing zone 2 after a hard leg workout. It allows you to do fit in a zone 2 run or cycle during a hard leg day and there also may be some benefits to running tired and it may turn something that was supposed to be 1 hour into 45 minutes while providing similar benefits (not sure how true this is, but I would rather my run be a bit hampered than have a poor squat workout)
What do you all do.