Racer X Virtual Trainer

RXVT experts- my situation is that I'm overwhelmed trying to put together the right training program with the time and equipment that I have.. I just picked up a C2 Model D (which I'm super stoked about) and I'm trying to devise the best training program. Basiclly, I have up to 90 minutes or so to train after work everyday (sometimes I can get out on the bike a day or two after work). In the morning I usually do a few stretches, sometimes an AB/core workout.

My questions are basiclly regarding weight training vs cardio...when to do both, and do I combine both on one day to allow for more recovery time?

Would it be more beneficial to do a full cardio day(rowing intervals or aerobic rowing), then focus purely on strength the next day(strictly weights, no rowing/running/etc other than warm up)?

Or, would I get more gains out of doing a hard cardio workout (ie. rowing intervals), the moving onto the weights afterwards in the same workout session, then taking the next day as more of an active recovery day?

I have been following the outline of a program by one major trainer who claims the combo cardio/strength workouts, done a few times a week, is by far the best way to achieve gains..

When doing a workout like the Metabolic Blaster C2 workout...should that be the only workout of the day, or should I move to weights afterwards?

Lastly-- rowing for power intervals- should this be regarded as a strength workout or anerobic and what sort of recovery method should be heeded afterwards?

Any advice is appreciated....

Thanks!
-Joe

Joe,take a look at the free 19-week program that Coach Seiji posted on the site. This program was built with the motocross/weekend warrior athlete in mind who has a 40 hour a week job and 1 hour a day to train. If you find that you have more time, you can simply extend the time of the cardio workouts or ad more exercises tot he strength training. Take a look. I think it may be just what you need.

http://www.racerxvt.com/article/coach-s ... ining-plan

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Tim,

Thanks for the reply. I'll take a close look at the 19 week program. I've spent the off season building a decent base, aerobic and strength wise, but maybe I can jump into the program into the 'muscular endurance' phase or similar...?

How would you go about working riding into the schedule? Not sure if it would be possible to ride and get a workout in on the same night...If its a situation where I sub riding for a workout, would I be better off replacing a carido or strength based workout (also considering that we're coming into in-season)?

Thanks!
Joe

Whether you skip a cardio or strength workout depends on your limiters (or weaknesses). If you feel you need to build muscular endurance, then skip cardio. Need more lungs to the end, skip the strength.

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Joe,
I agree with Tim, you need to determine your physical limiters and then build your weekly program accordingly. Complete some field testing to determine your muscular endurance, muscular strength and lactate tolerance:
Rower: 4 x 500 Meters with 1:00 rest interval (Capture your elapsed time and max heart rate for each interval)
Bicycle: complete 2 x 10 mile time trials with 5 minutes rest in between (capture elapsed time/max HR for each TT)
Run: 3 miles at the fastest pace you can
Swim: 2 x 500 yard time trials

The key to these assessements is to determine how consistent you are from interval to interval; measure the fall off on speed/elapsed time. Each of the above field tests will help you identify what you need to focus on to maximize your training time in the gym. With 90 minutes you can change it up where you are splitting your time:
45/strength-45/cardio
30/cardio-30/strength-30 plyometrics
Etc.

Please let me know if you have any questions or need anything clarified to tie this all together for you.
-Robb Beams