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Running and Leg Day



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ARCHIMEDESII
ARCHIMEDESII's Photo SparkPoints: (136,788)
Fitness Minutes: (205,580)
Posts: 20,330
2/26/14 1:14 P



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training for a tri is never an easy thing. a person does seem to be constantly training for one portion of the event during the week. If they aren't running, they are swimming or cycling.

I have worked with a woman who is training for a tri and one thing I suggested is that she have one workout dedicated strictly to a full body strength training program. We were in the weight room and she said she wished she could lift as much as me. That's when I asked her if she dedicated one workout just to strength and she said no. She fit in 10-15 mins of ST when she could. I suggested that if she wanted she could do a light workout post ST session, like take a nice easy swim.

If a person wants to lift heavy, they can't do it when they are fatigued from a previous workout. So, if you want to see an increase in strength, that means you need to cut back on some of that cardio. Turn at least one or two intense training days into 1-2 lighter days for two reasons. One you have more energy to lift. Two your muscles have time to recover.

It really is a tough balancing act, but I would encourage you to ditch at least one cardio session and concentrate on a full body strength routine. If you're feeling constantly tired, it sounds like you're either not incorporating enough rest/covery days or you're not eating enough.

food = energy and no food = no energy

It also means no energy to rebuild muscle fiber post workouts. So, another thing to consider along with having one dedicated strength training day is to increase the amount you eat. You might not be eating enough for the amount of exercise you do.




Edited by: ARCHIMEDESII at: 2/26/2014 (13:16)


SASAHAMMER
Posts: 129
2/26/14 10:41 A

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For the last four years I've been training regularly 5-6 days a week. I've been primarily focused on the lifting part, doing a bodybuilding style four day split with cardio immediately after. I do a combination of stairclimbing, walking uphill, cycling and some light jogging (5.5mph). All this cardio is in varying intensities depending on the day(HIIT, interval, moderate, high intensity steady state, etc). I road bike 110 miles per week in good weather and take long hikes which keeps me off the machines at the gym for part of the year. I'm 5'5", my lean weight is 122 and my body fat is around 22%. I'm female, 44 and in good health.

I signed up to do a tri style event with my brother and need to go to the next level. I really am not competitive, and have more of a "one man wolf pack" personality when it comes to exercise so joining anything is WAY outside my comfort zone, which is a good thing. I need to become a much more proficient runner in order to participate. Running is not my favorite thing to do. I have some running training logs that I am working from to progress safely, but lifting is and always will be my favorite and my comfort zone.

I've worked really, really hard to achieve this level of strength and mass and don't want to lose it. I'm struggling with how to do this while training differently. For example, my legs just feel gassed almost all the time. I've been doing my leg training the day before a rest day because I just can't run with such tired, heavy legs yet. Does this get better? Do I just need to find a way to suck this up? I have cut back on the weight I'm lifting and increased reps in an attempt to alleviate some of the fatigue. I've also added some calories to account for the difference in expenditure and increased hunger.

Does anyone have any suggestions? I'm only about a month into trying to run more and could use some tips or help.





 
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