Dirt 4 Life» Training http://www.dirt4life.com Helping you get outside and into the dirt Wed, 08 Sep 2010 18:51:09 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Hill Repeats – Trail “You Shoulda” http://www.dirt4life.com/trails/biking/hill-repeats-trail-you-shoulda http://www.dirt4life.com/trails/biking/hill-repeats-trail-you-shoulda#comments Fri, 03 Jul 2009 06:29:19 +0000 admin http://www.dirt4life.com/?p=546 resize-of-img_5630Another training night for Intermontane Challenge – Tonight was the perfect night we arrived at the trail about 7:30pm and did a few trail running photo shots for Ann Corbett from Defeet so we ran up and down Elbow Valley hill into Canyon Creek Trail. As Phil was running up the last time some mountain bikers were coming down so he jumped out of the way as it were we knew the riders so we took some great pics of them as well.

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Now on to our mountain bike hill repeats of the gravel road upto ‘You Shoulda’ then a sweet fast ride down. We started riding at about 8pm the sun perfectly in our eyes for the first hill repeats as we climbed up the hill which is pretty steep our sunglasses were fogging up with the heat and working pretty hard putting on a good pace to the top trying to get in 2 hill repeats before dark. Finally at the top ready for the fun part Phil attaches the Go Hero camera to his handle bars and I go first down the trail as he follows I try to keep my glasses clear on the way down so I didn’t have to stop and so I don’t crash. What a rush we make it to the bottom pretty fast with a burn in the legs and arms we come to the end of the down so it’s time to go back up again.

One more hill repeat this time we come across a deer and take a quick stop to say hi and then back on our pound up the hill also a fast ride trying to beat the sun going down. Reaching the top is always the best part until you go down and down once again a great trail and a great rush just watch those tight corners.

 

Fast Tube
Fast Tube by Casper

We finished the ride at 9:10 so a great night for a ride and for hill repeats – just as we got home the lightning and thunder started and the rain and hail was pretty crazy.

Share on Facebook ]]> http://www.dirt4life.com/trails/biking/hill-repeats-trail-you-shoulda/feed 0 Trail Running in Calgary http://www.dirt4life.com/training/running/trail-running-in-calgary http://www.dirt4life.com/training/running/trail-running-in-calgary#comments Sat, 11 Apr 2009 22:31:43 +0000 admin http://www.dirt4life.com/?p=165 We just returned from a beautiful trailrun in bowmont park. We went for just over an hour, it was great to see so many people out enjoying the sunny warm weather regardless of what they were doing. The trails were completely clear and almost completely dry. There were a couple of spots where there was some mud holes but 90% of it was dusty dry. If this weather holds we will have to get the bikes out and hit the dirt in bowmont properly!  Have fun and keep training for summer it will be here soon enough.

Share on Facebook ]]> http://www.dirt4life.com/training/running/trail-running-in-calgary/feed 0 Another Awesome day of Training http://www.dirt4life.com/training/indoorcycletraining/another-awesome-day-of-training http://www.dirt4life.com/training/indoorcycletraining/another-awesome-day-of-training#comments Fri, 03 Apr 2009 05:07:56 +0000 admin http://www.dirt4life.com/?p=147 Once again another great day of training, we started out at 6am with a gym workout. This is our last week for strength training before we go into endurance and core. Over the last 5 weeks we have seen good increase in strength and now it is time to strip down the muscle but keep the strength.

After work we went for our local 5km run around our neighbourhood in South West Calgary with our dog Buddy. We then came home and got straight on the bikes in the basement (hopefully for the last time this winter) and pounded out an hour on the bikes watching the Transporter.

Share on Facebook ]]> http://www.dirt4life.com/training/indoorcycletraining/another-awesome-day-of-training/feed 0 Triple Play http://www.dirt4life.com/training/indoorcycletraining/triple-play http://www.dirt4life.com/training/indoorcycletraining/triple-play#comments Wed, 01 Apr 2009 03:50:43 +0000 admin http://www.dirt4life.com/?p=143 Today’s workout ended up being a Triple Threat. We started out with our Gym workout at 6 am this morning. See below for details.

Strength A – All weights are in Lbs.

Exercise # of Sets # of Reps Phil’s Weight Grace’s Weight
Leg Press 3 10,8,6 300,360,440 180,200,210
Incline Bench Press 3 10,8,6 50,100,110 50,55,60
Single Leg Squats 3 10,8,6 15,15,15 0,5,5
Side Squats 3 10,8,6 15,20,25 5,7.5,10
Seated Row 3 10,8,6 90,105,120 70,75,75
Standing Hamstring Curl 3 10,8,6 50,60,70 10,15,20

This evening after work we went for a quick road run with Buddy. 30 minutes on our favorite route straight out of our house. We came home and got directly onto the bikes in the basement. We did an hour ride in the basement watching the movie Saw II.  

That was the end of our exercise for the day now repair and prepare for tomorrow. We had a pineapple shake  for dinner and then went in our Infrared Sauna.

Share on Facebook ]]> http://www.dirt4life.com/training/indoorcycletraining/triple-play/feed 0 Cross Training http://www.dirt4life.com/training/indoorweighttraining/cross-training http://www.dirt4life.com/training/indoorweighttraining/cross-training#comments Tue, 31 Mar 2009 03:51:40 +0000 admin http://www.dirt4life.com/?p=145 Today we did a medicine ball workout.

20 Ball tosses against the wall above your head

20 Side to Side ball abs

20 Crunches with ball

20 Ball passes behind your back

We then did 20 minutes of rowing on a stationary rowing machine.

Share on Facebook ]]> http://www.dirt4life.com/training/indoorweighttraining/cross-training/feed 0 Weight Training March 10th 2009 http://www.dirt4life.com/training/indoorweighttraining/training-march-10th-2009 http://www.dirt4life.com/training/indoorweighttraining/training-march-10th-2009#comments Wed, 11 Mar 2009 04:19:27 +0000 admin http://www.dirt4life.com/?p=3 Today’s workout was just a gym workout. We did strength for legs this morning.

Strength A – All weights are in Lbs.

Exercise # of Sets # of Reps Phil’s Weight Grace’s Weight
Leg Press 3 10,8,6 300,360,440 180,200,210
Incline Bench Press 3 10,8,6 50,100,110 50,55,60
Single Leg Squats 3 10,8,6 15,15,15 0,5,5
Side Squats 3 10,8,6 15,20,25 5,7.5,10
Seated Row 3 10,8,6 90,105,120 70,75,75
Standing Hamstring Curl 3 10,8,6 50,60,70 10,15,20

 

 

This workout is done twice a week

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