Rank my work out.
 

So for the last 2 months, I have had a regular workout routine. Its an every other day schedule. Day 1, 33 mile bike ride. Day 2, 6 mile run and a 1500 meter swim. Every 3-4 day, I do a light weight work out.

On a scale of 1-10, how would you rank my workout routine in terms of intensity?



(Yes, there's a big reveal involved.)

Depend on the intensity of the workout when it comes to riding, running, and swimming. I have no knowledge of weight training, so I can't comment there. On a bike (or running with shorter distances), you can do 60 miles none stop with middle of the road effort and still feel great after, but if you pour it on, 40 miles will kill you and leave you wanting to sleep right after the ride. There are days I go out and ride with a couple of guys and they really kick my butt, so its none stop heavy breathing or should I say, trying to catch my breath with my heart beating out of my chest for 30-40 miles. When I get home, I may lie down just for a second, Next thing I know, I wake up on the floor 30 minutes or more later.

How do you feel the ride, run, or swim? I over train sometimes, but you should feel a bit tired, and are able to do it again the next day.

As look said, you didn't say what your intensity is. I have no idea what your intensity is. Does your bike ride take an hour or 4 hours. What are your goals? I've done 25 minutes of HIIT that kicked my butt more than a 30 mile bike ride.

I'll hit on the lifting part since I started lifting about 6 months ago and learned quite a bit. What is your goal for lifting weights? Light weights is more of a cardio workout. Building strength comes from lifting heavy and progressively adding weight over time.

General rules of thumb. For strength lift 80-90% of your one rep max (1RM)for 1-5 reps. To build bulk, 70-90% of 1RM for 6 - 12 reps. Endurance 40-60% 1RM for 15+ reps. There are several schools of thought for # of sets, but 3-5 sets is common.

Compound lifts are better than isolated lifts. Compound lifts are those that work several muscle groups, squat, bench press, dead lift, overhead press, pull ups. Isolated lifts work only one muscle group - leg press, curls.

Lastly, free weights are better than machine.

1st question is how old are you. Reason is if you are old like the rest of us P car owners then any activity is good and too much is going to hurt you. Joints, feet, lower back etc. old = stay active and don't get hurt and you have to stop workign out does not get to many SSS checks at the end.

If you are young like I once was then what you are doing it pretty dang good and I encourage you to keep going as long as you can. I worked out similar to that till my mid forties. stopped running and started more low impact aerobics. roller blade, bike, and now Aikido @ 50 yrs old.

Should have started the Aikido long ago because now more flexible, more muscle tone my balance is better Body fat % is lower. and I am becoming a bad ass in my own mind.

3.4

As Joe Ricard says how old are you? Your exercise intensity is well up there. If you were up there in age I would consult a cardio doctor. Even if you are young it would not hurt to consult a doc to see whether you are overdoing it.

It is possible to hurt your back lifting weights. I know somebody who was off work for about a year from overdoing it lifting weights. You need a professional opinion!
Guy

The 'big reveal' is that this is not my work out, its my dads. He turns 70 in September.

He's training for the world triathlon championship in Edmonton at the end of August. On the bike he's usually rolling 21-24 mph.

http://forums.pelicanparts.com/uploa...1403789007.jpg

Well, to state the obvious, your dad is a stone cold stud....

Averaging 21-24 is damn good for 33 miles. Is he alone or in a pack?

Let's be clear.

This is your 70 year old dad?

God Blesshttp://forums.pelicanparts.com/support/smileys/clap.gif

Yup.

(-4).

Go ride your bike with Obama ;)

Damn!!!!!!!!!

S T U D!
Best of luck to him at the World Championships.

Matt

He's got great muscle tone.

Hey, HD - could you share a little of his history with us? If no, I understand, but I'm at an age where I look at people like your dad for reference...

Has he always been a competitive athlete? What sort of a diet and what if any supplements?

(I assume that you're a chip off the old block - )

70?!!!

DAMN. that's awesome for 40..or 30!!!

hope you got the gene..put the "hard" and the "drive" in harddrive!

I am sadly not a chip off the old block. I'm bigger than my dad, and I'm athletic, but not like him. I also have a wicked back injury that prevents me from running. I swim and cycle.

My dad has always been a good runner. He was a good miler in HS. Took 20 years off, smoked cigarettes and drinking too much beer. Turned 40 and was disgusted with himself. Got back into running, and was competitive within a few years.

He doesn't have a special diet, but he watches the overall amount of food he eats. He is VERY good about avoiding injury, and backing off when he gets injured. I think this is the key to his longevity. If the doctor tells him to avoid something for a full year he does it. He's watched tons of his age mates try and 'power through' injuries, and destroy themselves. He switched from pure running to triathlon so he could always have something to work on if he was injured.

When he turned 50, he set the indoor world record for Masters class, 4:39. It was broken about 3 months later.

I don't have access to his time post 60 records at the moment, but some example of his bests from 50-59:

400m 58.45
Mile 4:39
1500 4:21
10k 33:46
Marathon 2:38

Thanks for the replies all. Sorry, but I like bragging about my dad. He's an inspiration to me.

If that pic is your 69 year old father....he is a beast! Congrats to him, and I wish him luck in his race! Now I'm going to the gym to do a workout that's half as hard as his:)

Wow - he looks great.

About 5 years ago I did a spring triathlon, very short swim, short bike, short run.

I was looking at this guy in front of me on the run (he had been in front the whole time!) and set my sights on chasing him down. After all, his age was on his calf for all to see: "63"

Damn if I didn't bust my ass to finally get him at the finish - only to realize, not "63" but "83" !!!!

Best wishes to your dad this summer - inspiration to us all!!

TD

I would like, for sure get off his lawn.