Message posted by: Clyde W.

This off season I’m determined to build better leg strength for cycling. At the same time, I always find I’m more motivated to train if there’s a challenge involved. Therefore, with that in mind, I propose the 1st Annual Ontri Winter Weights Challenge (AOWWCH). The idea is that anyone can join in AOWWCH. We’ll have prizes for best male and female and most improved male and female, so even if you think you don’t have great strength now, you can still do well.

How it works:

It will be a Q1 2009 challenge. So in the first week of January you will do your best effort at 6 exercises adjusted to your own weight (as many reps as possible). Then in the last week of March you do them again and we see who can do the most, and who has improved the most. We’ll do the following exercises (chosen to be beneficial for cycling and triathlon in general, as well as easy to do in a gym).

1. Leg press (seated with 125% of body weight)

2. Straight arm pull ups (begin and end each rep with completely straight arms)

3. Leg extension (with 60% of body weight)

4. Push ups (do them properly with straight body and nose nearly touching ground)

5. Hamstring curl (with 25% of body weight)

6. Calf raises on step with dumbbells by your side (10% body weight each hand)

Rules:

Obviously we will be going by an honour system as we can’t verify the results. But of course cheating would only be cheating yourself! You must also give a best effort at the beginning in the January set. No slacking off to try to help yourself win ‘most improved’.

I’ll keep track of everyone’s performance.

Be careful to avoid injury and ask a gym trainer for advice if you’re not sure about proper form. Don’t lock your knees out on the leg presses. You should be able to do a lot of these!

Your chin must reach the bar for a straight arm pull up to count. Arms completely straight again after each one.

With the calf raises, find a suitable step to put your toes onto with your heels off the back. Hold the dumbbells by your side. Go from heels all the way down to as high as possible and back down again for one rep. Do both legs simultaneously for the test.

You have up to one hour to do complete all the exercises.

Check the link below for a description of the leg exercises. Note the calf raises are both legs at once, not one legged as in the link.

http://bicycling.about.com/od/weightroomworkouts/Weight_Room_Workouts.htm

Prizes:

There will be four prizes:

1. Top female

2. Top male

3. Most improved female

4. Most improved male

I will mail a DVD with my top 100 workout music tracks to each winner.

Who wants to play?

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