Working out using a Stability Ball

As in all my posts, I don't believe myself to be an expert on any of these topics.  I do feel I have a few workout tips and insights that I have picked up along the way.  Every time I have tried to put together a stability ball workout, I have failed to do so.  The reason being that I am not an expert, and don't have an endless # of ball workouts up my sleeve.  However, I have learned how to turn an every day weight workout into a stability ball workout.

I would say that 75% of exercises can be done by incorporating a stability ball.  Simply put, before beginning your next set, take a moment to think how you can incorporate the ball.  Instead of lying on a bench to do a bench press, use a stability ball.  Rather than sit on a bench to do skull crushers (triceps ext), sit on a stability ball.  Instead of doing a bicep curl, sit on a stability ball and do your bicep curls.  This is one of the easiest ways to begin incorporating the stability ball into your workouts.

When transforming your workouts into stability ball workouts, you need to remember that the goal of the ball is to decrease your stability while doing the exercise.  This decreased stability is what results in the increased use of your core area.  There are a few ways to decrease your stability.  You can start by moving your feet closer together when sitting on the ball, and eventually lifting one foot off of the ball.  Another common way to decrease stability is by doing each exercise one arm at a time (ie when doing a bench press, use only one dumbbell, pressing with your right arm for x reps and then do the same x reps right away with your left arm).

Finally, don't think that you need to look like an expert at the gym when you bring out a stability ball.  Just because you can't name 50 stability ball exercises does not mean that you can figure out a few ways to work the ball into your current workouts.  As a final safety note, the goal is to decrease stability so you will most likely need to decrease weight.  Also, if you don't feel comfortable, then set up a session or two with a personal trainer.  I personally feel that the stability ball is an excellent tool to both work your core and force you to visualize the exercise and what it is meant to work.

Integrating Weight exercises into my Training Program

One piece of training that I am still not sure how to integrate into my workout schedule is weight lifting. Often I feel I should treat the lifting program as a separate program running in parallel with the endurance (swim, bike, run) training that I do. However, no matter how hard I try to do this, I always find myself thinking about the next endurance workout and worrying that my lift will negatively affect it. For example, lifting back and biceps the day before a swim routine would certainly affect the swim. Honestly, I don't know what kind of effect this would have in the long run (no pun intended). The result of my uncertainty has resulted in a decreased number of weight lifting sessions.

My current weights program is not well defined; I will admit that. However, I think I am forming a good idea of what to do going forward. I have decided to do what I will call half body workouts (upper body and lower body). The reason I have split it into these two groups has a few reasons. First, it will allow me to merge the workouts into my training schedule based on what endurance event I am training that particular day. Second, they are both very very wide categories and I can rotate in and out a large number of exercises. I'm hoping this will prevent the urge to work the same muscle groups each time.

The Plan moving forward: Exercise with weights two days per week. If I am planning to run or bike that day than I will lift my upper body. If I am planning to swim that day, I'll do a lower body workout. Finally, I will be doing one of each each week. Again, these are just guidlines I am going to try to follow. I am slowly trying to build into following a set plan, but for now I am sticking with the general guideline approach.

Anyone out there have a good weight program integrated into their Triathlon or endurance training programs??

I know its been a while

Its definitely been 2 :) long since my last blog post and I promise to wrap up a few things in a moment. However, I just ran one of the best 5k runs of my life so I am going to use this post to throw up the garmin stats.


As a result of this run, I am upping my goal in the Passionman at Bucknell to running the 3.1 miles in 20mins. The difference between the run I did today and the Bucknell course is a few hills and I will have already swam and biked. However, a 22min 5k today makes me think I can get there.


----------------------------------------------

Why do an IronMan?

I think that one consistent piece of every triathletes training and race day is that he or she knows why they are competing.  However, this motivating factor is not always easy to put into words.  Just as I believe it is important to have tangible written goals, I think it is important to examine one's reason for training for and competing in an IronMan event.

That being said, I can not seem to put my reason for competing into words.  I think I grew up on athletic competition, especially in Lacrosse, and miss the pure exhilaration I got from competing and also from winning.  Throughout college I tried every sport ranging from skiing to surfing to skydiving.  However, I have come back to the basic acts of swim, bike, and run, and found a way to push myself mentally and physically to be a more driven individual.

MSE Winter Tri Camp, Day 2

I'm going to break this post down into a few sections because of the immense amount of things I learned and experienced today. I will warn you now its a long post.

First, I want to comment on the overall skill level of those attending. My initial assumptions were totally off. I assumed that the people who would attend a tri training camp would be experienced. Yes, its billed as an all levels event. But, that was my assumption none the less. This is not the case. The average skill level is low. I had expected to be one of the least in shape and experienced athletes and find myself closer to the top. This in itself would not be a bad thing, however, there hasn't been any group work based on skill level. I don't want to sound snobby here because I really do enjoy everyone at the event, but I quickly tired of catching people in the pool after 10 yards. But thats enough of that. Now on to the excellent stuff thats been going on.

The Morning
The coaches mentioned in my last post continue to prove themselves to be excellent mentors and knowlegable athletes. We started the day with some dynamic stretching where I continue to learn little things I do wrong on a regular basis. After breakfast we headed into the pool, where Dwight ran through an extensive amount of swim drills with us. I would dive underwater to watch his demonstrations and his form was awesome to see. The drills I knew, but I got some excellent on site feedback on ways to tweak my personal stroke during various drills. We also had our swim taped from underwater head on, underwater from the side, and above water. I am very pleased to say that when reviewing my stroke, Dwight didn't have much immediate feedback. He wants to work a bit more with me tomorrow on really harnessing the power of my body rotation during the stroke, so look for a report on that tomorrow.

Next up were some running drills aimed at teaching us how are foot should be striking the ground. I can only describe it by saying that you should land on the middle (ball) of your foot using a hamstring pull. I am sorry but Im still wrapping my head around the details deeper than that. We also video taped the run. Now, I have never claimed to be a good runner. In fact, I hate running (although I'm beginning to like it more, shh). I was still unprepared for what I saw on the running video. I do was called extreme pronation. This is only visible in slow motion from behind, and appears to be mostly on my right foot. In order to work on this, I need to focus first on landing on the balls of my feet in that sweeping hamstring pull motion. Next, I need to look at a shoe change (which is depressing because I just bought these shoes).

Im losing focus on this post so I'll stop it here. We also did some cycling and nutrition which I will try to remember to post about tomorrow, but probably not. Also, on a gear note, I really want the Garmin 405 (might have to settle for the 305 ;), and I still want the Equinox TTX 9.9 SSL. Our coach Nate has the 2008 version. Awesome.

Week's Training Log Review

Sunday:  Off Day, Go Steelers!!!!!!

Monday: Spin 4:30-7.  First 30mins warm up on my own.  5-6 Spin Class:  I was able to push myself harder during this hour than on past Monday's which really made the 6-7 spin class with Joanie that much more grueling.  I still asked for 30-45 second pick ups each time, but certainly couldn't feel my legs after about 15 mins.  The thing that Joanie doesn't let you do is slow down.  And when you do take a quick 15 second recovery and lessen the resistance, you immediately start picking it up in RPMs and resistance (at your own pace, but the reminders help).

Tuesday: Run 6 miles in 59.30.  This run felt terrible.  I was cramping the whole time.  In order to get it done in at least 10 min miles, I kept telling myself "Garret if you can't push though this 6 mile run, you wont ever make an iron man."  It proved to be enough motivation to get it done!

Wednesday: Off Day.  I'm seriously debating changing Wed from an off day.  I miss the workout to much.

Thursday:  Swim 2500 yards with drill worked in.  First day working out at the MAC (see previous post).

Friday: 50min Spin with Michelle.  I might have to stop going to this one.  Michelle isn't my kind of instructor.  We had to many rest periods and not enough push from her to work harder.  Her class just isn't my style, although I think she is a good spin instructor.  We'll have to see if I go back next week.

Saturday:  Was supposed to run, but ended up sleeping and resting all day.  I'm not very happy with myself on this one.  Especially because it was nice enough to run outside.

The Milwaukee Athletic Club

I will start out by admitting that I am a bit of a gym whore.  I have been constantly switching gyms since I moved to Milwaukee.  I started out at the YMCA, and that only lasted a month before I realized that there were to many people and not enough pool, bike, or treadmill space for my liking.  Next I moved to the Wisconsin Athletic Club.  The have multiple locations too, less people (higher dues), and excellent spin/yoga/core/other class schedules and instructors.  This is why, despite my recent acceptance and move to the Milwaukee Athletic Club, I will be keeping the WAC membership as well.

Now, the MAC serves two major purposes.  First and foremost it is a networking club.  It provides multiple social networking opportunities for its members.  But, it does have excellent athletic facilities.  The pool is the highlight for me.  As long as I can remember I have been sharing lanes with multiple people in small pools.  And while your own lane might not simulate open water tri conditions, it is still pretty nice.  Anyway, today was my first workout there and I went for a 2500 yard swim (in a 6 foot wide lane, by myself).  First impression was excellent and I'll update you on further happenings as I continue to go there.

Also, stay tuned for my season schedule.  Im still working out dates and funding!