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With 4 weeks till the big race in Budapest, I needed a final hit-out to practice transitions, and gain more race paced training.
I entered the Richmond Duathlon and managed to get through without too much soreness or hassles on the day. Thanks to Mornington Peninsula Tri Club for hosting the event.
Race distance: 5km Run / 20km Bike / 3km Run
My times: 15:42 / 30:37 / 10:11
7am run from my folks place. Took this pic after 5 mins of running.
7am. Chiltern Forrest. Lovely.
I’m still not able to bring myself to call it Boot Camp, but we sure did look the part today.
http://ping.fm/p/dmDxF – Boot camp = tricep dip and push-up party! Wooo Hoooo!
How to demolish an unwanted sink in the studio:
After removing the support structures with my trusty 20kg dumbell using a lateral straight arm swinging technique, I needed to bring in the heavy stuff to finish the job. Close at hand was my trusty 35kg dumbell. I raised the dumbell (using proper upright row technique of course), dropped it and ran!
This method proved reliable and efficient.
A great exercise. Using a light weight, focus on keeping your spine neutral (I often ask clients to put their spare hand under lumber curve for feedback), and extend the opposite leg as you complete the single arm chest press.
You’ll also notice I use boxing mitts as a head rest. They sit slightly lower than the pole and allow for an encouraging cervical curve position.
Glute medius activation was needed at today’s boot camp. I picked on this new member as an example of “what not to do”. I’ll bring out the powerbands on Thursday to help the alignment.
If attempting single leg squats, keep your leg in line with your hips and foot, and your weight through your heel.
Always focus on posture. For those of you who spend heaps of time sitting at the desk, wake up your glutes to reduce tension of the lower back and hamstrings.
Remember to stretch…
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