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Winter workout routine
By admin on 17 Nov 2010 10:04 AM in amputee, athlete, biking, cancer, disability, exercise, hiking, lungs, skiing, sports, swimming
Many people ask me what my normal training routine is that sets me up to ski, bike and swim the amount I do at the level I do (with one leg and one lung of course). I am writing this for people who are either working out themselves and want to compare notes or for those who think they don’t have time. You do have time! Put workout time in your calendar just like any other critical business meeting. I’m crazy busy too!
Sometimes people ask me how I can find the time to workout as much as I do. For that my answer is: I have no choice. With diminished lung capacity and a single leg that has to do so much I really do have to train extra hard and slipping backwards makes getting back in shape too darn painful. The fear of fighting to get back in shape keeps me going when other things might de-motivate me.
The lung issue is extra important. That is where swimming is just fantastic. Try to think of another sport where you can’t “pant”. In swimming (crawl stroke that is) you can only breathe as fast as you turn your head in the normal course of the stroke. That forces a slow deeper breathing which is just what someone in my situation (similar for someone with asthma) needs.
For the leg its just about constant hard work including endurance work to keep it able to do long bike rides and extreme skiing. My workouts summer versus winter are different but here is what I am doing this winter to get me ready for some great skiing and to keep everything else moving along for next season’s other sports.
Monday |
 Swim |
Swim 2400 meters. I do a 1000 straight, then 400 backstroke to give a different part of the shoulder some work and then 200s on an interval. As we get into spring I will increase this distance and move into Walden Pond come May. |
Tuesday |
 Spin |
Spin class 1 hour. Much better than biking alone on a trainer in my opinion. In the spring this will move outside. |
Wednesday |
Swim |
Swim 2400 meters again. |
Thursday |
 Ski machine |
Ski machine at home. I do 3x 11 minutes with 1 min rest in between. Watch a ski video to really get in the mood. |
Friday |
 Swim / Row |
Swim 1500 straight and then get right on the rowing machine and do 6000 meters. This is a great total workout and still takes just a tad over an hour. |
Saturday |
 Makeup |
Swim if I missed a day during the week from travel. No matter what I do a 3-4 mile hike (on crutches) with my dogs. |
Sunday |
Ski machine |
Ski machine again. |
None of these workouts take more than an hour. With showering and changing maybe total time at the gym is 90 minutes.
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