Disclaimer:
I am a small person. 5'8", 130lbs.
4 minutes brisk jog on treadmill to get my heart-rate up
12 Chin ups (I have to do these first or I don't have the energy for them.)
-Sitting Calf Raises (90lbs), 2 sets of 10
-Leg Press (200lbs), 2 sets of 10
-Standing Calf Raises (135lbs), 2 sets of 10
-Leg extensions (110lbs), 2 sets of 10
-Leg Curls (90lbs), 2 sets of 10
-Exercises I don't know the names of (strapping weight to your ankle and lifting it all 4 directions)
-Cable Press- my wife/trainer caught me cheating. I didn't know I was...but she REALLY likes to point it out when I do. I was lifting my arms up to my face instead of stopping when my forearms are horizontal to the ground. Apparently this engages muscles different than triceps.
-Seated Rows (110lbs), 2 sets of 10
-Bench press (125lbs), 2 sets of 10
-Curls (50lbs), 2 sets of 10
Why so much leg work? ...Get ready for my physics background to kick in:
Bikes are mechanical devices. the Force_out (bike speed) is equal to the Force_in (Pedal Crank being turned). Force is equal to Mass (power from leg muscle) x velocity(speed the crank is turning). In other words, the faster you turn that crank and the more muscle you apply to it, the faster the bike goes.
The Gears on the bicycle make 'Velocity' adjustable. (You turn the crank faster and use less muscle, or you turn the crank slower and need more muscle.)...Unfortunately, in a mechanical system, you CAN NOT get MORE POWER OUT than you PUT IN. So any time you have the bike gears set to 'not neutral', you are sacrificing output power to lessen the burden on the Mass or the Velocity. In short, less mass = less maximum output power.
To bring it to earth, when my 20lb muscle is pushing on that crank...It isn't as effective if a person's 35lb muscle is turning that same crank. So, it is very possible for somebody who is very out of shape and much much heavier than me (Lets say 240lbs) to be able to ride a bike faster than me.
I can definitely shift the bike into an easier gear, however that will directly affect my maximum Output power (speed).
I am really working my legs right now because the longest portion of the triathlon is the bike, and I need to have my legs efficient and powerful enough to keep up with others (I am estimating to build about 15% more power) to ensure that this isn't a hindrance.
I don't care about winning...but I do care about if I intentionally sabotage myself. This is to prevent that scenario.
I am a small person. 5'8", 130lbs.
4 minutes brisk jog on treadmill to get my heart-rate up
12 Chin ups (I have to do these first or I don't have the energy for them.)
-Sitting Calf Raises (90lbs), 2 sets of 10
-Leg Press (200lbs), 2 sets of 10
-Standing Calf Raises (135lbs), 2 sets of 10
-Leg extensions (110lbs), 2 sets of 10
-Leg Curls (90lbs), 2 sets of 10
-Exercises I don't know the names of (strapping weight to your ankle and lifting it all 4 directions)
-Cable Press- my wife/trainer caught me cheating. I didn't know I was...but she REALLY likes to point it out when I do. I was lifting my arms up to my face instead of stopping when my forearms are horizontal to the ground. Apparently this engages muscles different than triceps.
-Seated Rows (110lbs), 2 sets of 10
-Bench press (125lbs), 2 sets of 10
-Curls (50lbs), 2 sets of 10
Why so much leg work? ...Get ready for my physics background to kick in:
Bikes are mechanical devices. the Force_out (bike speed) is equal to the Force_in (Pedal Crank being turned). Force is equal to Mass (power from leg muscle) x velocity(speed the crank is turning). In other words, the faster you turn that crank and the more muscle you apply to it, the faster the bike goes.
The Gears on the bicycle make 'Velocity' adjustable. (You turn the crank faster and use less muscle, or you turn the crank slower and need more muscle.)...Unfortunately, in a mechanical system, you CAN NOT get MORE POWER OUT than you PUT IN. So any time you have the bike gears set to 'not neutral', you are sacrificing output power to lessen the burden on the Mass or the Velocity. In short, less mass = less maximum output power.
To bring it to earth, when my 20lb muscle is pushing on that crank...It isn't as effective if a person's 35lb muscle is turning that same crank. So, it is very possible for somebody who is very out of shape and much much heavier than me (Lets say 240lbs) to be able to ride a bike faster than me.
I can definitely shift the bike into an easier gear, however that will directly affect my maximum Output power (speed).
I am really working my legs right now because the longest portion of the triathlon is the bike, and I need to have my legs efficient and powerful enough to keep up with others (I am estimating to build about 15% more power) to ensure that this isn't a hindrance.
I don't care about winning...but I do care about if I intentionally sabotage myself. This is to prevent that scenario.
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