Cross training

shels4ever

Hi all,

May not be able to run for a few days , slight problem with my calf but look for the best cross training i can do in the gym tomorrow and maybe sat. i want to get 60 mins of cardio and jsut wondered what is best

Cycle, ?
Swim , i swam today.
stair
Cross machine , not sure what its called.

It will only be for 1 or 2 days max as i will be running by sat or sunday.

MCOS

Why not take the opportunity for a little resistance training or a good long core workout?

CV - Swim and Row

pgibbo

Personally I use the rowing machine if I cannot run. Not sure if you could manage that with a bad calf though. It's a great all around machine - even if I do hate it!
If you are a member of a gym and they have a good spinning instructor then you could try that too.

plodder

+1 for the rower, especially if they have the genuine article (concept II). It's worth getting someone to teach you the proper technique for them as well. There is no better cardio workout in a gym.

uglyjohn

can you really imagine doing 60 mins on the rowing machine?
im sure my technique is terrible so its probably not a fair comparison, but when im cross training in the gym its generally 30/40 mins cycle then fixed weights then threadmill for 20/30 mins or rowing machine for 10/15mins then fixed weights again.

i always pretty tired by the time i get to the rowing machine so i do about 10-15 minutes then stop. i couldnt keep it up for an hour.

my usual cross training would be a swim....good for keeping the tri dream alive too!

one of my legs can get really sore if i run a lot and i always found swimming helped that.

hunnymonster

Is there a pool? pool running might be good?

shels4ever

uglyjohn wrote: »

can you really imagine doing 60 mins on the rowing machine?
im sure my technique is terrible so its probably not a fair comparison, but when im cross training in the gym its generally 30/40 mins cycle then fixed weights then threadmill for 20/30 mins or rowing machine for 10/15mins then fixed weights again.

i always pretty tired by the time i get to the rowing machine so i do about 10-15 minutes then stop. i couldnt keep it up for an hour.

my usual cross training would be a swim....good for keeping the tri dream alive too!

one of my legs can get really sore if i run a lot and i always found swimming helped that.

Not sure of the rower is an option with the calf, Its actually come on a lot today and zero pain in it now, but i'm not going to run tomorrow , better to be safe, this i'll do the Xtrainer followed by a swim . Just want to make sure i get out and do something ,

plodder

uglyjohn wrote: »

can you really imagine doing 60 mins on the rowing machine?

No, definitely not. My normal effort is 20 minutes, but I think 20 min combined with other stuff is reasonable.

The only thing I find about swimming is that you have to be pretty well conditioned and have reasonable technique before you can get a good cardio workout. Though in terms of resting the calfs maybe it is a better idea.

Peckham

I'm really getting bitten by the gym and strengthening bug. At the moment am doing two gym sessions (all weights) and one pilates per week. When I eventually get back running I plan to maintain these in the programme.

Thought all that marathon training would mean that the leg muscles would be fine after the weight sessions.....then I was introduced to lunges and squats! :eek:

shels4ever

I know would take me 3-4 week to get swimming propper, it was a slog today but an enjoyable slog,

nortal

uglyjohn wrote: »

can you really imagine doing 60 mins on the rowing machine?

Ah the rowing machine, I used to do 60mins once a week 24spm at approx 1.55/500. Trying to get back into again. Did 15mins Sunday not going to embarrass myself with the time/500m, nearly killed me, I found it excellent, especially when combined with running.

Also did weights strength and endurance - however during the summer I started circuit training with weights, brilliant for CV and strength endurance, I have found long distance training has affected my strength levels in a big way could be just coincidence. Will do more circuit training over Christmas, there are only two classes in the gym I use and both don't suit my commitments, so will do both for the next two weeks

shels4ever

hunnymonster wrote: »

Is there a pool? pool running might be good?

i'd love to try that aqua running but the pool i go to is not deep enough, or i'm too tall havent figured that one out yet.

RacoonQueen

shels4ever wrote: »

Cross machine , not sure what its called.

The cross trainer.

shels4ever

mp1972 wrote: »

The cross trainer.

Cheers

uglyjohn

nortal wrote: »

Ah the rowing machine, I used to do 60mins once a week 24spm at approx 1.55/500.

just to be sure, thats a fast time isnt it? as in thats not cruising but pulling hard and fast

i'll try and remember those number next time im in the gym (except the 60 minutes bit!)

plodder

uglyjohn wrote: »

just to be sure, thats a fast time isnt it? as in thats not cruising but pulling hard and fast

i'll try and remember those number next time im in the gym (except the 60 minutes bit!)

You'd be pulling very hard and fast to keep that up for 60 min. What I try and aim for in 20 min. is 360 kCal and around 5200m. I'd average about 23 spm.

I'm not a fast runner, but I find the rowing helps get the most out of me, though it's roughly 25 years since I last sat in a real boat

nortal

uglyjohn wrote: »

just to be sure, thats a fast time isnt it? as in thats not cruising but pulling hard and fast

i'll try and remember those number next time im in the gym (except the 60 minutes bit!)

Yes that is pulling hard, but back then about 10 years ago I was fit enough to keep it going, had the strength and muscle endurance for it, the rowing machine is like anything else the more you do the better you get.

I use level 5 or 6, I never use level 10 you don’t get the same CV workout but that’s just me, don’t know why the gym instructors tell members to go level 10, not good if you have bad rowing technique

Increase your time by a couple of minutes each week and you’d be there in no time. It not 1.55/500 obviously it will go down towards the end, to be honest I can't remember exactly but it was around that time/distance

funnily enough I did 15mins last week and keep it near enough that pace and it nearly killed me, yet when I could do a good 60mins I don't think I could run all that faster than I do now because I do more running now than then, so the more you do the better you get

MCOS

nortal wrote: »

Yes that is pulling hard, but back then about 10 years ago I was fit enough to keep it going, had the strength and muscle endurance for it, the rowing machine is like anything else the more you do the better you get.

I use level 5 or 6, I never use level 10 you don’t get the same CV workout but that’s just me, don’t know why the gym instructors tell members to go level 10, not good if you have bad rowing technique

Increase your time by a couple of minutes each week and you’d be there in no time. It not 1.55/500 obviously it will go down towards the end, to be honest I can't remember exactly but it was around that time/distance

funnily enough I did 15mins last week and keep it near enough that pace and it nearly killed me, yet when I could do a good 60mins I don't think I could run all that faster than I do now because I do more running now than then, so the more you do the better you get

nortal, I'd hazard I guess that you did some actual rowing back then! 60' lsd ergo @1.55 @ 24spm using level 5/6 is a bit of a give away, thats pushing towards 16k for the hour If not, a masters 8+ would love you on board!

As a former rower, I agree. If the Instructor says put it on level 10 and keep your spm at 30 they haven't a clue!

Check out this link for some technique tips, notice how he is not lifting his hands over bent knees and the chain stay pretty straight for the whole stroke

http://www.concept2.com/us/training/technique.asp

nortal

MCOS wrote: »

nortal, I'd hazard I guess that you did some actual rowing back then! 60' lsd ergo @1.55 @ 24spm using level 5/6 is a bit of a give away, thats pushing towards 16k for the hour If not, a masters 8+ would love you on board!

As a former rower, I agree. If the Instructor says put it on level 10 and keep your spm at 30 they haven't a clue!

Check out this link for some technique tips, notice how he is not lifting his hands over bent knees and the chain stay pretty straight for the whole stroke

http://www.concept2.com/us/training/technique.asp

MCOS, I did some rowing years ago, in college in the UK a couple of lads rowed at world and Olympic level, so picked up some technique and other stuff, I noticed on the concept link that there are interval training schedules for runners think we should all give those a try next week

Long way of those times now, endurance is floating around from the running but power is gone find it tough to get in the high 1.30 now, to be young again:o

hunnymonster

MCOS wrote: »

60' lsd ergo @1.55 @ 24spm using level 5/6

faint!!! just call me chicken arms in this case :-)

MCOS

hunnymonster wrote: »

faint!!! just call me chicken arms in this case :-)

It used to be twice a week at 7am for the winter training, you would still be red faced at work in the mornings!

Hence the name I gave to my training log

DAVE_K

Hence the name I gave to my training log

and there i was thinking it was a throw-back to days spent as a hippy in the past!!

LSD as in the aciiieeed (house parties - the 90s?) can be synthesised from ergotamine which is contained in ergo wheat. LSD can also be synthesised from morning glory seeds....you see where i'm coming from.

The only reason i know this is because i studied biochemistry in uni...........................honest................man:cool:

MCOS

Lots of empirical research and practical study in those days I imagine