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  • Posted On: 07-04-19, 12:16 pm (EDT) #1

    Opinions wanted!

    July 4, 2019, 12:16 pm

    I am currently training for an ironman, albiet with slow progress and more of a focus on my immediate Marathon coming up in a few months, and something I have noticed to no ones suprise is just how skinny this can make you. Now this is not something I was not prepared for, long distance endurance athletes often are very lean, but while I want to perform at this level, I dont want to do it at the cost strength. (I'm in the military and I have physical requirements I must maintain, if not improve upon.)

    Currently my plan is as follows, excusing for the length-

    M)

    0500-0600 "Legs" [Back Squat 3x4-6, Split Squat 3x4-6, Standing Calf Raise 3x8-10]

    0600-0730 Track Run (Fast paced, short distance work)

    After work I have the potential for an "Easy Swim", as georgia is bag of steam in the summer

     

    t)

    0500-0600 "Push" 

         [Flat Bench Press 3x4-6, Close Grip Bench 2x4-6, Stand. Mil. Press 2x4-6, Dumbell Lat. Raise 2x8-10]

         -Followed by AB Circut-

    0600-0700 Lap swim in 25m Pool

    ---Work---

    1700-1830~ Bike Session

     

    W)

    0500-0730 Tempo Run

    "Easy Swim" after work

     

    Th)

    0500-0600 "Pull"

         [Deadlift 3x4-6, Barbell Row 3x4-6, Chin-up 3x4-6, One Arm Row 3x4-6]

         -Followed by AB Circut-

    0600-0700 Lap swim in 25m Pool

    ---Work---

    1700-1830~ Bike Session

     

    F)

    0500-0730 Long Run

    "Easy Swim" after work

     

    All the while, lots of Icing, Stretching, Rolling out, and eating (cleanly) in between everything!

     

    Now, onto the more specific why of why I am here~ I have found that weight training positively influences my running, which right away is a fantastic deal, even if the benefits are not reciprocated. I am not strong by any means, which is something I'd like to change. Obviously, with the amount of Cardio making it so my muscles react less and less to weight training, I should do more, but I am nervous about the weight training being the thing that holds back the rest of my week, either by causing a higher strain, or by not allowing my glycogen reserves to properly replenish themselves in between my harder days~ There's a lot I'm thinking about, and I'm sure I'm overthinking it.

    **Essentially all I'm asking is, how would you go about working this, if you were in my shoes, so I can get long distance endurance training in AND get at least some more benefit out of weight training?**

    I have access to pretty much anything you could ask for from a gym, perks of the Airforce. But who knows, maybe you dig the program I have and dont think it should change. Either way, I appreciate any help you can give.

    thank you again,

    Nate

     

    1. 21
    2. 6'
    3. 173
    4. 19%
    5. Muscular Endurance with Strength Gains
    6. 5 Months, Iron man training 2 months
    7. 2500-3000
    8. I just try to eat cleanly. I havent tracked my diet.
    9. None
  • Posted On: 07-08-19, 7:22 pm (EDT) #2

    Opinions wanted!

    July 8, 2019, 7:22 pm
    Posted by: jenix105

    I am currently training for an ironman, albiet with slow progress and more of a focus on my immediate Marathon coming up in a few months, and something I have noticed to no ones suprise is just how skinny this can make you. Now this is not something I was not prepared for, long distance endurance athletes often are very lean, but while I want to perform at this level, I dont want to do it at the cost strength. (I'm in the military and I have physical requirements I must maintain, if not improve upon.)

    Currently my plan is as follows, excusing for the length-

    M)

    0500-0600 "Legs" [Back Squat 3x4-6, Split Squat 3x4-6, Standing Calf Raise 3x8-10]

    0600-0730 Track Run (Fast paced, short distance work)

    After work I have the potential for an "Easy Swim", as georgia is bag of steam in the summer

     

    t)

    0500-0600 "Push" 

         [Flat Bench Press 3x4-6, Close Grip Bench 2x4-6, Stand. Mil. Press 2x4-6, Dumbell Lat. Raise 2x8-10]

         -Followed by AB Circut-

    0600-0700 Lap swim in 25m Pool

    ---Work---

    1700-1830~ Bike Session

     

    W)

    0500-0730 Tempo Run

    "Easy Swim" after work

     

    Th)

    0500-0600 "Pull"

         [Deadlift 3x4-6, Barbell Row 3x4-6, Chin-up 3x4-6, One Arm Row 3x4-6]

         -Followed by AB Circut-

    0600-0700 Lap swim in 25m Pool

    ---Work---

    1700-1830~ Bike Session

     

    F)

    0500-0730 Long Run

    "Easy Swim" after work

     

    All the while, lots of Icing, Stretching, Rolling out, and eating (cleanly) in between everything!

     

    Now, onto the more specific why of why I am here~ I have found that weight training positively influences my running, which right away is a fantastic deal, even if the benefits are not reciprocated. I am not strong by any means, which is something I'd like to change. Obviously, with the amount of Cardio making it so my muscles react less and less to weight training, I should do more, but I am nervous about the weight training being the thing that holds back the rest of my week, either by causing a higher strain, or by not allowing my glycogen reserves to properly replenish themselves in between my harder days~ There's a lot I'm thinking about, and I'm sure I'm overthinking it.

    **Essentially all I'm asking is, how would you go about working this, if you were in my shoes, so I can get long distance endurance training in AND get at least some more benefit out of weight training?**

    I have access to pretty much anything you could ask for from a gym, perks of the Airforce. But who knows, maybe you dig the program I have and dont think it should change. Either way, I appreciate any help you can give.

    thank you again,

    Nate

     

    1. 21
    2. 6'
    3. 173
    4. 19%
    5. Muscular Endurance with Strength Gains
    6. 5 Months, Iron man training 2 months
    7. 2500-3000
    8. I just try to eat cleanly. I havent tracked my diet.
    9. None

    @jenix105 Well, the main thing I would suggest is simply eating more food. If you're weight training and doing a lot of cardio to prepare for the Iron Man, then you're going to be burning a lot of calories. I'm not sure you'll still be in a surplus while eating 2500 - 3000 calories? And you should be able to eat more while still building your endurance, you don't necesarilly have to be lighter to have more endurance.

     

    I'd also make sure that your meal timing is good. Get a solid meal in pre and post both of your training sessions so that you're fuelling both of them with food, rather than always relying on fat and / or muscle that you already have for energy.

     

    Your routine looks OK. Solid enough for what you're training for. You could always do the Full Body Evolution program, which will be slightly longer workouts, but will also give you more frequency while maintaining a similar volume of training for each muscle group that you're already doing.

     

    Hope that makes sense!

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