TeamTrainingUK’s Post

Can a Costway Water Rower Really Save You Money? Do you want a way to row at home while still hearing the soothing sound of the water? The Costway Rowing Machine provides everything you want, plus you can get it for under $500! Many people get rowing machines because they like the sport. However, this style of workout offers full-body strength and aerobic conditioning simultaneously. Not to mention, it's low impact too. Note: In other words, you can get great shape just rowing at home. https://lnkd.in/g2hEYWmm

Can a Costway Water Rower Really Save You Money? Do you want a way to row at home while still hearing the soothing sound of the water? The Costway Rowing Machine provides everything you want, plus you can get it for under $500! Many people get rowing machines because they like the sport. However, this style of workout offers full-body strength and aerobic conditioning simultaneously. Not to mention, it's low impact too. Note: In other words, you can get great shape just rowing at home. https://lnkd.in/g2hEYWmm

I continue to be amazed by the content coming out of my Cycling Masters Coach GPT... Look at this exchange "I only have 2 days a week to do strength training. I am struggling between longevity (upper body and weight bearing work) and cycling strength work (lower body) how do i balance these at xx years old. The Complete Masters Cycling Coach Balancing strength training for longevity with cycling-specific strength work, especially with limited time, requires a strategic approach. Given you have two days a week for strength training, the goal is to create a routine that addresses both upper body (for longevity and overall health) and lower body (to enhance cycling performance) within these constraints. At xx, focusing on functional exercises that promote muscle strength, bone density, joint health, and stability is key. Here's how you can structure your week: Day 1: Combined Upper and Lower Body Focus Warm-up (10 minutes): Light cardio (e.g., walking, cycling) followed by dynamic stretches focusing on mobility and flexibility. Circuit 1 (Upper Body & Core for Longevity):Push-ups or Wall Push-ups: 3 sets of 8-12 reps Dumbbell Rows or Resistance Band Rows: 3 sets of 8-12 reps Planks: 3 sets of 30-60 seconds Circuit 2 (Lower Body for Cycling Strength):Squats or Chair Squats: 3 sets of 8-12 reps Lunges or Step-ups: 3 sets of 8-12 reps per leg Deadlifts (with dumbbells or kettlebells): 3 sets of 8-12 reps Day 2: Emphasis on Lower Body with Upper Body Maintenance Warm-up (10 minutes): Similar to Day 1, ensuring good mobility and blood flow. Circuit 1 (Lower Body for Cycling):Single-leg Deadlifts: 3 sets of 8-12 reps per leg Bulgarian Split Squats: 3 sets of 8-12 reps per leg Calf Raises: 3 sets of 15-20 reps Circuit 2 (Upper Body & Core Maintenance):Overhead Press (Dumbbells or Resistance Bands): 3 sets of 8-12 reps Pull-Aparts (with resistance band): 3 sets of 15-20 reps Side Planks: 3 sets of 30 seconds per side Additional Tips: Progression: Gradually increase the weight or resistance to continue making gains. However, at 62, focusing on form and controlled movements is crucial to prevent injury. Recovery: Allow for adequate recovery between sets and exercises. Hydration, nutrition, and sleep are also key components of recovery. Mobility and Flexibility Work: Incorporate mobility exercises and stretches at the end of each session to enhance recovery and flexibility, which are vital for both cycling performance and longevity. Nutrition: Align your nutrition with your goals. Focus on protein intake to support muscle repair and growth, alongside a balanced diet rich in fruits, vegetables, whole grains, and healthy fats. This balanced approach allows for targeted strength work that supports both your cycling goals and overall health, ensuring you're not only building strength but also promoting longevity. As always, listen to your body and consult with a healthcare provider or a fitness professional before starting any new exercise regimen."

Tune-up Races Part 2: Let's dive into examples of tune-up races tailored specifically for marathons: Tune-up races are typically categorized by distance, each requiring a strategic placement within your training regimen. Races of 15K to 25K take at least 5 days to recover from, and you must place them strategically in your training program. These races provide the greatest physiological and psychological benefits. Therefore, prepare for these races with a mini-taper of 4 to 6 days. A tune-up race of 15K to 25K represents a training block of at least 10 days, consisting of 4 to 6 days of tapering, the race itself, and several days’ recovery before the next hard training session. The second category of tune-up race distances is 8K to 12K. These races take less out of you and require less tapering and fewer recovery days than races of 15K or longer. You can approach tune-up races of 8K to 12K in two ways. First, you can train through them and treat them as an all-out effort done while fatigued. The other way to approach a tune-up race of 8K to 12K is to do a mini-taper and give yourself a couple of recovery days. This is the appropriate approach if you’re using the race to assess your fitness level or as a confidence booster leading up to the marathon. Balancing intense workouts in the days leading up to the race is crucial. Tempo runs are relatively easy to recover from, while long runs may require up to 4 days to regain race-ready condition. Intervals impose the most strain on your body, often necessitating up to 5 days for full recovery. In Part 3 (the final installment of this mini-series), we'll discuss how to seamlessly incorporate these races into your race plan to ensure both fitness enhancement and adequate recovery for the big day! #tuneuprace #fitness #running #marathontraining

A bit of endurance rowing helps you build a strong heart and lungs, but it's not always easy to stay focused. In this post, we've got tips to get through that long or hard rowing workout. Let us know if we missed your question! http://bit.ly/1o2ZiKU #rowing #fitness

Exercise Routine of the Week: Weightlifting and cycling… https://bit.ly/3UUuyG4

It’s not all about winning races you know! On Saturday Team Training hosted a Driathlon event. We hosted lots of members from other local gyms, as well as our own, all competing in this new event for their chance to get on the national Driathlon leaderboard, and compete in the November grand Final. 20 mins ski 20 mins bike 20 mins row All for MAX CALORIES A great event and its always fun to get lots of people together for fitness goals and highs. The joys of hanging out as a group, and taking part in a few hours of exercise are: THERE IS NO COME DOWN. THERE IS NO SHAME. THERE IS NO REGRET. FITNESS GROWS. SELF ESTEEM GROWS. CONFIDENCE GROWS. HEALTHSPAN GROWS. TAKING PART IN FITNESS EVENTS IS WINNING IN LIFE. Book on some of our Pay as You Go Fitness Classes if you want to come and win at TEAM TRAINING. MONDAY 6:30pm - HYROX  TUESDAY 6:30pm - ENGINE (ski, bike, row, run) WEDNESDAY 6:30pm - HYBRID (WOD,ATHX,DD) THURSDAY 6:30pm - STRENGTH SATURDAY 9am - HYROX EXPERIENCE (90 mins) Book a single class or get a 10 or 25 class pass. https://lnkd.in/dKPBhg_v #fitness #healthspan #longevity #healthiswealth

Lance Armstrong, Max Vo2 pre doping ??? pre performance meds the renowned cyclist, indeed possesses an impressive VO2 max—a key indicator of aerobic endurance. His VO2 max score has been recorded at approximately 83 ml/kg/min1. To put this in context, let’s explore some details: VO2 Max Explained:VO2 max represents the maximum rate of oxygen consumption by the body during exercise. It’s a crucial measure of an athlete’s aerobic fitness. The unit of measurement can be either liters of O2 per minute (l.min⁻¹) or ml.kg⁻¹.min⁻¹ (relative to body weight). Comparison to Average Untrained Individuals:An average young untrained male typically has a VO2 max of about 3.5 liters per minute or 45 ml.kg⁻¹.min⁻¹. For untrained females, the average VO2 max is around 2.0 liters per minute or 38 ml.kg⁻¹.min⁻¹. World-Class Athletes:World-class male endurance athletes (such as cyclists and cross-country skiers) often achieve scores exceeding 80 ml.kg⁻¹.min⁻¹. Some exceptional athletes may even surpass 90 ml.kg⁻¹.min⁻¹. Lance Armstrong’s Score:Lance Armstrong’s cycling VO2 max score is an impressive 97.5 ml.kg⁻¹.min⁻¹2. When performing at his peak, he could sustain a remarkable 525 watts of pedaling power3. Other Factors for Success:While a high VO2 max is advantageous, it doesn’t guarantee success. Other factors, such as training, strategy, mental toughness, and overall health, play crucial roles in an athlete’s achievements. In summary, Lance Armstrong’s exceptional VO2 max contributed to his remarkable cycling career, but it’s essential to recognize that success in sports

I'm working on choosing an ambitious goal for 2024 for running. Would love some suggestions for goals and training approaches. I want this to be fun, not become a singular obsession. I have other goals to spend time on too, like bench pressing my weight (165lbs) and of course non-fitness goals. At 43, I recognize that my body is built more for sprinting and strength than endurance, so I'm focusing on 5K or less. No marathons for me. Some background... Without any training, in 2020 I shocked myself by running a 5:59 mile on a treadmill. But then, COVID. Last month, also with minimal training, I ran a 6:15 mile on an uneven outdoor track. Today on a treadmill at Barry's bootcamp, at the end of a long workout, I ran a 4-minute mile pace for about 30 seconds, and probably could have gone a bit longer. Recently I ran a 5K in 23 minutes in 32-degree weather. So, a 5-minute mile sounds exciting, but I don't think it's reasonable given my limited access to a track or high-speed treadmill. Yes, I could buy a better treadmill. But the articles below make me think 5:30 is more suitable. Or maybe I focus on 100m, 200m, or 400m? Or maybe a 20-minute 5k? Any suggestions from more experienced runners out there? https://lnkd.in/g_sH8A3u https://lnkd.in/g26RTwGp #running #fitness #goalsetting

Is Fitness Racing here to stay or just a momentary fad? First time racing a Spartan Deka Fit on Saturday. 10 500m runs and then 10 Fitness Zones. Great atmosphere with lots of people of differing standards present, even a number of travelling from Spain to compete in the last qualifying event for the 2024 World Championships. Fitness Racing events and being a 'Hybrid Atlete' and competing in events like Deka and HYROX are the fastest growing trend in fitness. You cannot buy a place for a Hyrox event in the UK, it's ballot only. Many British athletes are travelling across Europe to race. I'm off to Bilbao in February. If you look at the Evolution of fitness related sports it pretty much started in the 1980s with Marathon running Triathlons and IronMan Cross Fit Obstacle Course Racing (Tough Mudder and Spartan) and now Hyrox and Deka The big advantage with Fitness Racing is that pretty much anyone who is fit and active can complete an event. There are also options to compete with a partner. Where you both complete the run together and then share the load of the exercise e.g. 250m on the rowing machine while your partner rests and then they row and you rest before you set off on the run again. Fitness racing is popular with Husbands and Wives, Mothers and Daughters, and your mate that you've played 🏉 or ⚽️ with for years You dont need any special equipment 🚴♂️ Special gymnastic skills like Cross Fit 🤸♀️🏋♀️ Swimming ability 🏊♂️ or a Muddy Field and barbed wire... The only thing that any regular gym might not have access to is a sled to push and pull. Sled pushing is not rocket science for those of us that have ever had to push a car. Deka is easier to get started with as there are 3 versions of 10 station event (with no running between each zone, 160m run or 500m run) For reference Ive completed a Deka Strong (10 zone no run)in 14m.20s Deka Fit (500m run between zones) 38.46 Hyrox with 8x 1Km runs in 1hr15. So there are varying entry points that you can get started with. If you want some Fitness Racing type workouts you can do in your gym then let me know and i will send some over to you.