Friday, December 26, 2014
Ok, now for training time or scheduling your training. I hate to say it but the best time to train is the first thing in the a.m. when you wake up. Yeah, yeah, yeah, so you say you're not a morning person. Who is? Why are mornings a good time? Because your body is glycogen depleted from 7-8 hrs. of sleep and you can start burning some fat instead of leftover carbs for energy. Mornings are also a good time to workout because you're going to have to take a shower anyway (at least I hope you shower before work)..might as well get all sweaty and you're less apt to skip a workout in the a.m. before work than after work when you're tired.
How often should you train/workout? It depends on your goals/objectives. If you're a cyclist that is looking to compete in racing, you'll want to workout at least 5 days per week for one hour with a strict workout plan and a day on the weekend when you have 3-5 hrs. If you're just trying to lose some weight, improve cardio, etc. 3 days per week for 30 minutes and a day on the weekend when you have 3 hrs. should suffice. The 3 hr. session on the weekend is for endurance. If you only have 30 minutes devoted for training daily, you'll have to make that training brisk (fairly intense)- to make any difference. I'll get into training intensity later on (future blog). For now, lets just say you should be sweating pretty good for a 30 minute workout. For training zones, that would be L3/L4..with a little L5 mixed in. (Do a Search on Training Zones for the definitions of Training Levels/Zones)
Lastly, you must decide what your goals will be for yourself. To lose weight? To increase power output on the bike? To improve Cardio? And, your goals should be realistic based on the time and effort you're willing to put into your training program.
So, there you go..you have one week to set your goals, set up your training equipment in your home or join a gym. We start January 1, 2015. Here's looking at a new you for 2015.
Power ON! Coach Rob
Posted by Rob Muller at 11:43 AM