Workout

Here’s a list of items to help with working out and building your strength, speed, and endurance.

What You Need:

Exercise Guide – You can find so many videos and guides online or books/magazines to order. These guides can run you through individual movements, help you develop a plan, give nutrition help, etc. You can very easily get in shape using just your own body weight, but only if you’re moving properly.

Shoes – Get a good pair of stable shoes. These can be your running shoes if you’re just starting out, but if you’ve been in the game for a while, try moving to a more minimalistic shoe to help build foot and lower leg strength as well as stability. They also help when you inevitably walk into a weight or other object that’s very heavy and can break a toe.

Stretching/Warm Up/Cool Down – DO NOT SKIP THESE!!! You can find them in any guide or tutorial.

What You Might Want:

Music – Whether you’re at home or at the gym, your music is probably better than what’s at the gym or silence in general. Once again, here’s a great chance to catch up on an audio book or perhaps some podcasts to learn more about endurance sports or news.

Towel – You’re gonna sweat. It’s better to have something to soak it up instead of leaving a puddle everywhere you go.

Water – It’s just as important to keep hydrated while working out as it is during a run or bike race.

Head Band/Hat – You’re usually not moving at a fast enough rate to allow perspiration to evaporate quickly. When working around machines and weights you’ll want to keep sweat out of your eyes.

Weights/Gear/Gym – Be very careful when trying to play the “which is more cost effective” game when it comes to the choice between getting gear at home or utilizing a gym membership. If you know what you’re doing, you can very easily piece together the proper “gear” for use at home, but you also need a place to store and use it. Gyms can be very intimidating due to the amount of people, machines, over bearing staff, lockers, what classes are offered, and the simple drive there. Look to see if there’s anything near your home to take full advantage of such as gyms with pools, longer hours, welcoming environments, coaches, and simple pricing. If you work in a school, do they have a gym you can use before or after school hours? It’s always a good idea to have some pieces of workout equipment at home just in case you don’t feel like leaving home. Things like simple barbells/kettlebells, doorway pull-up bar, TRX straps, medicine ball, balance ball, elastic bands, jumping rope, and jumping boxes are great things to be able to use in a pinch.

Gloves – Your hands can take a beating just as much as your feet while working out. These will help cut down on blisters and slippage.

Roller – This will help with recovery for your whole body. Think of it as having a mini massage after working out.

Bag – Keep all your stuff packed and ready to go when going back and forth to the gym. Extra clothes, lock, soap, and other stuff can also fit.

What You Don’t Need but Might:

Bike Trainer/Roller – Trainers are great for winter or rainy day training. It’s easy to put a movie on and spin for a couple hours. You’re gonna want to buy a trainer tire for your rear wheel though b/c you’ll shred your normal tire in a few sessions. Rollers can be used for long training sessions, but they are much more difficult than trainers. They help develop balance, core strength, and are easier on the tires. Be advised that you will fall. Try starting out in a door jam at first.

Treadmill – Nothing can replace running outdoors, but treadmills can help you dial in pace/speed work and are a little lower impact. You can also program a treadmill and you have to follow it. This can included accurate pace shifts and even gradient control for developing power.

Yoga – Tryout some classes that can help you with flexibility, concentration, relaxation, strength, recovery, and mobility. Get yourself a mat and a towel if you decide to try hot yoga.

Compression Gear – Great for speeding recovery by increasing blood flow.

Cycling DVD – These can drive you to push really hard while working indoors.

Pool – There’s no substitute to a pool. Not even that swim machine you might see at a school pool. These can be in ground, above ground, endless pool, etc.

 

 

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