weight training

[g_samsa]

I'm a runner and occasional triathelete but have never done a lick of weight training. I'm 6ft 165 and have a vo2max near 80 but would like to be better defined. I'm getting older 31 and have slowed down my running and to suppliment I'd like to lift some weights. However, I don't want to get too much bulk as this would not work for my running. Is there a good book or program anybody could suggest for weight controll and for tone? Thanks.

[painless2]

First of all, a VO2 near 80 is excellent, you should be proud of your aerobic training status! I have atrained a few triathletes and the most complex part of the regimen is to work in weights during the training cycle, because of the rigorous and time exhausting workouts for the three disciplines. Weight training doesn't mean bulk in and of itself, and it's easy to utlize strength workouts, especially in the off-season, whereby the weight is quite heavy but the overall volume is very low, thus inducing strength gains without concurrent gains in lean body mass, with the possible exception of small gains in the working muscles. Training the triple extension movements allows for increased strength to weight ratio which is a fundamental concept in all athletics. I assume you're in your off season now, so tell me your normal routine.

[g_samsa]

I haven't done a triathelon in several years but my running goes something like this... I pick two days a week (random) to do track workouts and these are... One day 5 hills and speed. The speed work I usually start with a mile warm up in 6 min pace followed by a walk for 200m then I jump into some 800's and I do 2 or 3 of those in 2:20 pace. then a short rest and I do 4x400 in about 63-65 pace. My speed work comes in my 200's where I try to do 6-8 but usually end up at 4-6 in 26 or 27.

On running days I vary from two a days to fartleck and in my college days would put in 60-80 miles a week. Now I'm down to 40-60 but seemed to have maintained enough to compete in 5k's and 10k's. I'm trying for the world record for a 10k while pushing a stroller which is 34min 28sec. I know it's one of those dumb sorts of records but my best friend is going for the 12hr ultra marathon record (he just did 71 miles so he's getting there) so I can't be sitting here with nothing and this one actually seems possible. My two kids have really cut into my training time so I don't get out to bike or swim very often. I have a lake near my house that I swim across maybe once a week. It's not much but at least I get into the water.

Anyway, because of the kids I'm not thinking of compeeting at the top any more so I just wanted to maintain some basic fitness and include the weights. Since I've never lifted before other than to embarrass myself in college trying to bench 185 while my friends laughed at me :-)

Finally, to be completely honest, my knees are starting to bother me somewhat and I'm kinda scared to get out and keep it up like I used to. I think I'd rather start working out like a normal person in terms of the running and use the weights to keep up the rest. What do you think?

[Adonis]

What kind of training did you do to get the Vo2 of 80. That is excellent as painless said. I'm assuming combinations of hill work, interval training, and some longer distance stuff. As far as the weight training goes, I'll psot some stuff for you in the next day, to busy right now.

[g_samsa]

Welllllllllll... I might not have that kind on vo2 any more as It hasn't been measured in 6 years or so but I haven't droped that much in performance so I assume it must still be prety good. On a predicability graph my performance says I should still be about 79 or so as my mile time is still around 4:30. Looking at the chart I might be a bit lower judging by my 5 and 10k time. My 5k use to be in the low 15's and now it's in the 16's and my 10k is about 34. Obviously my endurance is not what it used to be so that clearly says something about the vo2. It might be closer to 75 or 72. I'm just guessing when I say it's still prety good. It terms of training it's just a bunch of miles and fartleck training. The intervals on the track help a bunch to push up my strength and lung capacity. In addition to the running I was a avid martial artist for many years practicing Muay thai and Tae Kwon Do. Now I stay with my two kids and my wife works so I push them in the stroller on my runs and drag them behind me on the bike when I bike. I don't have a raft or I would drag them swimming also :-) That's a funny.

By the way, a friend of mine has been working on some training software. It's a pace calculator, and coaching tool. He's got it in beta now but it will be launched later this year. You can request an id and password from the site. It's newvalleysoftware.com

I've been using the training log for a few months and it's seems pretty good.