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Saturday, March 05, 2005

Keeping a Training Log -- Training

I've had a pretty productive week riding and running, more on that tomorrow. For now, let's take a look at training logs!

How many people keep them, and to what detail? I have a feeling very few people keep track of what they're doing...i definitely know this from my time at the gym. Me and my buddy Brandon are the only people ever writing stuff down.

I personally find mine completely invaluable. It allows me to look back and see *exactly* what i've been doing in the the past week, month or more, and also keep track of helpful info.

Here's what i log regularly:

Cycling
- date, description of what i did, how i felt, weather if unusual
- heart rate info: average heart rate, max heart rate, percentage of time spent above target heart rate zone
- bike computer info: total distance ridden, time spent riding, average speed
Running
- date, description of what i did, how i felt, weather if unusual
- heart rate info: time spent running, average heart rate, max heart rate, percentage of time spent above target heart rate zone
Gym / Weight Sessions
- date, description of what i did, how i felt
- i list the excercise, how many sets, reps, and how much weight. I assume there's 30-45 seconds between sets, as that's my target. As an example, this is what i have for a few items from last Tuesday:

o Row Machine 6min (warmup)
o Bent Over Row (left and right sides)
(1) 12 x 45lbs
(2) 12 x 45lbs
o Seated Cable Row (single arm, L & R)
(1) 12 x 40lbs
(2) 12 x 40lbs

etc..
I've been doing this since September, and i can look back and see what my average riding speeds were, how many days i was riding, etc.. Definite improvement all-round, yay me!

I can also compare the weights that i've been lifting, including from the week before. If i see that i was getting too many reps in, i know to increase the weight, etc. I can keep track of it mentally, but sometimes i skip certain excercises for a while, and of course have forgotten what was good for me..so this way it's easy to check back. Also saves space in my brain for other important stuff..like peoples' names. =)

I use a 5.5" x 4" spiral-bound "Fat 'Lil Notebook" with 320 pages. I've used about 1/3rd of it since Sept, so it goes a long way (i was doing insane weight sessions: 2-3 days a week, 2-3hrs full body, Oct thru Dec, so it got used excessively then.) I figure this book'll last until next Sept or so.

Of course, you don't have to be as elaborate or detailed as me, but i think most people will feel good keeping track of the above-mentioned info, and the obvious progress (hopefully!) made can be really positive and encouraging for future training.

I say giver a try for a couple weeks, if not, you've got a notebook for the phone. =)

2 Comments:

At Monday, March 07, 2005 5:50:00 PM, Anonymous Anonymous said...

You shouldn't be doing 2-3 hours in the gym per session. Each session should be no more than an hour [maybe an hour and a half] and you should be focusing, mostly, on a specific part of your body. Through out the week your gym plans should alter so you will attain a full-body workout.

 
At Tuesday, March 08, 2005 10:47:00 AM, Blogger Dave Noisy said...

I agree totally. Unfortunately, i have neither the desire nor the time to go to the gym, say, three times a week.

I do the best i can. When i'm there, i work out in a specific order (back, biceps, chest, triceps, shoulders) hitting each area with 2-3 excercises, and 3-4 sets each, and 30-45 seconds rest between each set. Although not ideal, i believe i'm doing this the best i can given the circumstances.

 

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Name:
Dave Shishkoff
aka Dave Noisy
Location:
Victoria, BC
Canada

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