[Closed] The bells are ringing... fitness content PSA!

you have chosen wisely my son...

Good on You.

Have a doughnut Yeti.
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Have you been speaking to iDave TSY?

Oooh, get you with your fancy kettle bells.

A 56lb weight while wearing a woolly hat, sunglasses and no shirt on a frosty morning is [i]proper[/i] resistance training.

[url= http://farm3.static.flickr.com/2290/2115099535_7a6b09f33b.jp g" target="_blank">http://farm3.static.flickr.com/2290/2115099535_7a6b09f33b.jp g"/> [/img][/url]
[url= http://www.flickr.com/photos/8805115@N04/2115099535/ ]56lb[/url] by [url= http://www.flickr.com/people/8805115@N04/ ]Vegan Graham[/url], on Flickr

I'm not sure I want to look as 'manly' as you Graham.

Molgrips... you don't think I'm letting you get the edge for the Nevis Tri, do you?

A 56lb weight while wearing a woolly hat, sunglasses and no shirt on a frosty morning is proper resistance training.

only just though...

Yeti, i was feeling really strong yesterday, so i upped my reps/weights and did some incline press ups yesterday. Opted for putting my feet on a proper step in the gym, rather than using a lower reebok step*. I did 45 and then dropped off the step to do the rest normally. By 4pm yesterday afternoon (having spent the afternoon fixing bikes and a wee mtb ride) i was ruined and by bedtime i was in bits. This morning i have the most severe doms that i have had in years. I'm meant to be riding tonight but atm, sneezing/breathing deeply/having the hicups/brushing my hair hurts and carrying my bike down the stairs was torture. I can't seem to stretch out the sore area either.

I think i need my status in our convent elevated since i'm dedicated enough to inflict such torture on myself 😆

*no half measures for me - all or nothing but in hindsight just a little bit of an incline would have been better than a big step.

DirtyG... Fair play to you, but isn't DOMS going to get worse tomorrow??

I've been working on some designs for some statues for the convent...
You are set to take the position of Mary in the church, I feel this is pretty much the highest accolade available and recognises your dedication to the cause... is there any pose you feel captures our message most strongly.

Me, I'll be Jesus... think of Jesus on the cross, but it'll be me hanging from the gymnastic rings in the cross position instead.

talking of gymnastic rings TSY, prepare for fighters pull-ups next month.....

I need to get some rings, have seen one of the PT's with a set.
I managed 2x10 chin-ups after the KB workout today, I think I was just riding a small high as by the time I'd walked to the pool I was dead.

My arms are killing right now, and I've got HIIT to do at lunch!

Molgrips... you don't think I'm letting you get the edge for the Nevis Tri, do you?

Heh. So you're doing it then? I hear iDave also wants to.

DGOAB - what are doms?

Delayed Onset Muscle Syndrome... at a guess.

Certainly thinking about it... looking at joining a local tri-club.

Delayed Onset Muscle [s]Syndrome[/s] Soreness

****ered is the medical term

Delayed Onset Muscle Soreness.

Bit of a noob error that one. Getting them is the noob error, not the syndrome instead of soreness bit.

SBZ... I don't suffer from it... I was born with the Awesome gene. 😉

It would suck if I had to do it on my own.

Plus I'll bring Mrs Grips and hopefully both Lil Gripses, you can all meet them 🙂

I'm not sure I've experienced this DOMS thing..

I managed 2x10 chin-ups after the KB workout today

TSY - I never said that you did. Guilty conscience?

SbZ... cheeky edit there... I thought you were calling me a noob! 😆

TSY - I also didn't say that you weren't a noob... 😀

Grrr!
*Gets back down the gym for 20 rounds with the bag*

I wonder if I should join a gym?

Oh, and whilst we are talking about fitness.. I was thinking about the anterior pelvic tilt thing from the other day. I think my quads are too tight pulling my pelvis forwards. I never stretch them, but I usually stretch my hamstrings.

Gonna start stretching them after today's ride.

I miss XC skiing...

havent really looked at kettlebells that much but from what ive seen you grip them like a dumbell. so can someone explain to me why theyre better than normal weights please?
and is there anything to take the place of a barbell?

cheers

Molgrips... I'd just get invloved with some Yoga if you're doing everything else on the program I'm on.

I hope not - i usually hurt pretty quickly after weights/training if i'm going to be sore and it goes quickly too.

I was thinking Mary in a yoga pose. You can reflect the effort needed, and i can show the zen/after picture. 8)

What programme are you on?

One devised by RST Sport.

Kettle bells / HIIT and as much endurance work as I can manage.

I've supplemented it with 2 Yoga sessions, some bouldering / climbing and a couple of freestyle swimming technique sessions.

DirtyG... I love it. I'm thinking merchandise here... so we can have you in various Yoga poses for people to worship.... kerrrrchiinggg!

I am awaiting the results of my RST sport consultancy with a selection of workouts. Not sure if Yoga will be on it mind.

Are your goals Tri orientated?

sadex - the position of the handle and weight distribution is different - for many kettlebell exercises you can just use a dumbell but for others it's not going to be as effective

molgrips... they're pretty much Awesome orientated.

Endurance events in general, needed to shake up the current HIIT based training as I was plateauing.

I added the yoga, because I really enjoy it, it's comparatively low intensity and I want to be super flexible.

The group of exercises that are commonly followed when using kettlebells are great...I use them frequently as they impact a wider group of muscles and help with core strength and cardio.

I think they're particularly good when using weights to cross train rather than using weights to build muscle. My main 'fitness' activity is Thai boxing and kettlebells are very popular with martial artists due to the benefits they offer.

I recommend something called 'hurricanes', this is where you set a timer with 1 minute rounds and then do the following;

1. skipping
2. kettlebell exercise
3. skipping
4. different kettlebell exercise.
5.
6.
etc etc

As well as kettlebell exercises throw in some sit ups, push ups, burpees...whatever else you fancy. If you don't fancy skipping you could jump on a turbo trainer or maybe shadow boxing, heavy bag etc.

I do a few 10 minute rounds...unless you're a fitness beast, you'll be jolly tired.

Hurricanes aren't my invention - [url= http://www.trainingforwarriors.com/ ]Martin Rooney's website[/url]

I once cut my lip on a Kettle Chip, you see no pain no (waist) gain!!

Only the Awesome gene? To be really flying you need the AWESOME gene. Best see Phil for upgrade details!

First time I had kettle chips in a cafe I almost complained...it definately said 'chips' on the menu and all I got were a pile of bloody crisps.

Endurance events in general

As in MTB events?

Here in Bavaria they get the afternoon off for Pancake day, so the countdown to my afternoon ride is beginning 🙂 And it's a glorious day.

Mainly MTB, LEJOG... that'll be more of a pootle though TBH.
I just want to be insanely fit... tri-athalon could be the way forward.

Oh, and Sandwich... I have level !!! Awesome.

To be proper fit you have to race, IMO. Otherwise you're just grinding out lots and lots of miles...

Anyone got a link to the anterior pelvic title thing? I'm just interested to see how quads can cause such a thing, when you consider where they attach.

There were lots of links the last time it came up on here a week or so ago... Search...

Here in Bavaria they get the afternoon off for Pancake day

Now that is a good idea...sometimes there's just not enough time in the evening to eat enough pancakes.

I found it.

You can stretch your quads until the end of time and it will make no difference to and anterior pelvic tilt. You need to lengthen your hip flexors and your back muscles, the best way to do this is to strengthen your hamstrings, strengthen your core muscles in your abdomen, strengthen you glutes. No stretching involved.

strengthen you glutes

Why do you need a strong ass?

Given the amount of kit that the vast majority of mtbers like to take on a ride they could do with a strong ass to carry all of it.

As for strong glutes, they extend your hip so need to be strengthened to balance out the pull from the hip flexors.

So how does one strengthen your hamstrings and glutes then, if not by cycling?

What got me thnking about quads was a picture of Caster Semenya mid-stride, with her trailing leg out behind her way way further than mine goes, but her torso and back straight upwards.

Seems to me like that would be a good way of helping my running and stop the very painful back I get sometimes in the form of severely overused muscles.

SbZ - how do you extend a hip??

There were lots of links the last time it came up on here a week or so ago... Search...

Here is another [url= http://www.endyourbackpainnow.com/blog/wp-content/uploads/2009/01/4-essential-strategies-for-the-correction-of-anterior-pelvic-tilt.pdf ]one[/url].

SbZ... you don't like stretching, do you? What about Yoga, tis Awesome I tell thee.

Cycling is crap at strengthening hamstrings and glutes, but very good at making them weak in comparison to quads. Only leads to muscle imbalances.

Things like hamstring curls, squats, deadlifts etc are good for regaining that balance.

As for how do you extend your hip - lie on your belly and raise your leg in the air. Your arse muscle should fire just before your hamstrings kick in btw.

TSY - I'll admit that I'm not a fan of stretching. I prefer the reciprocal inhibition method of lengthening muscles. Yoga is about way more than stretching, infact there is very little stretching in yoga.

Must investigate that later. Can't see how to exercise my hamstrings and glutes without my Quads.

Maybe running would help with that?

I was looking for something that doesn't seem to exist... Does anyone know of an adjustable weight kettlebell? Seems like you could make something like a dumbbell on its side with a handle on top, that you could fit normal plates to...

😳 Christ I must be rubbish at it then as it feels a hell of a lot like stretching to me... a hell of a lot of the time!

Cycling is crap at strengthening hamstrings and glutes, but very good at making them weak in comparison to quads.

Aww, you were doing quite well up until that point. The main force in cycling is from hip extension, not knee extension. Try hip extension by contracting your quads.....

I'm told the turkish get up is where it's at

Lance uses kettle bells.. must be good

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Care explain to me why so many cyclists have weak, tight hamstrings and get a shed load of injuries to those muscles and very strong quads for that matter.

Core is important.. even for Liam Kileen

Aww, you were doing quite well up until that point. The main force in cycling is from hip extension, not knee extension

Not disagreeing, but a question - Why is it then my quads that burn when I am hammering up a hill? Specifically, that bit near the knee on the outside?

Care explain to me why so many cyclists have weak, tight hamstrings and get a shed load of injuries to those muscles and very strong quads for that matter.

Which cyclists? What's your evidence for this?

And are you claiming hip extension isn't the main source of power when cycling?

What's your evidence to say that it's not?

I don't think that's how this thing works, SbZ 🙂

It is impossible to prove anything with 100% certainty, and anyone that claims to do so is deluded, so I am asking iDave to back up his comment with evidence that is all.

SBZ - you want me to back up a counter claim to your claim which you have offered no back up to?

Interesting logic there captain

I've been doing swings and get-ups for a couple of months, I've noticed a real improvement in functional strength and balance.

IDave - got it in one. Go for it.

That Liam Killeen vid is very good, thanks trickydisco!

OK then

There is no evidence to suggest that cyclists have weak hamstrings and anyone who suggests they do should produce some evidence or STFU

There is also ample evidence that hip extension is a major source of power when cycling and anyone who thinks otherwise needs to go back to personal training class. Only they don't teach you that there.

HTH 😀

So you've gone from hip extension being THE MAIN source of power in cycling to it being A MAJOR source - which one is it?

Inspired by the weather I went running. No awesome to be had let alone Awesome. Must try harder!

Exercise outside today is Awesome!!!

I did the first of the interval sessions you set iDave on the rower, followed by a slow mile jog, 10 mins on the cross trainer and 20 lengths in the pool.

I think the medical term for my current state is ****ed?

Thank god for peanut butter and jam sarnies washed down with milk. 😀

Happy to go with either and both SBZ, which do you think it is?

I did the first of the interval sessions you set iDave on the rower,

What intervals you doing? I, after joining the gym beginning of Feb, have started using the rower more and more as quite enjoy it. Currently doing:

500m x5 with 45 second rests. All 500m have to be done under 2mins (fastest interval so far was 1.42) and the resistance is set to 10.

Kills me in a good way.

Don't tell him TSY....

Don't tell him TSY....

I agree. Don't tell me, otherwise Dave will have to invoice me. I will leave it for others to keep him in caviar and Lamborghinis. 8)

Tell him TSY

I agree. Do tell me, so I can have Dave invoice me. I want to be able to contribute to his caviar and Lamborghini fund.

iDave you told me you were going to get yourself breast implants, and the adopt a small African child with the money!

iDave you told me you were going to get yourself breast implants, and the adopt a small African child with the money!

Who you think he is? Madonna? Well, I guess him and her are the only people I know who serve caviar out of a Lamborghini.

Delicious!

It's ALDI caviar though. From haddock.

LOL, as long as you're not wasting it Dave.

Jamie, the plan involves Higher Intensity.

Jamie, the plan involves Higher Intensity.

So do the rower with another rower strapped to my back. Gotcha!