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Advanced Danskin Triathlon Series Program
Day 009 - Weights, core, threshold
Day 9: Cycle 13 miles at threshold (80% HR), core strength 
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Day 9: Bike 13 miles at your "threshold"--80% of maximum heart rate. (Take 220, subtract your age, then multiply the result by 0.8 to get today's target heart rate). Let's get back to working on your strength and flexibility. In the weight room, concentrate on doing more repetitions with less weight. Also, at this stage, you really only need to hit the major muscle groups: legs, back, shoulders, biceps, triceps. In addition to your pelvic tilts and knee raises, it is now time to add modified gluteal ("butt") raises to your core work. Hold that pelvic tilt and spine to the ground. Bring both knees up, feet off the ground. Now here's the tricky part. Most of us are used to pulling our knees to our chest as a means to work our lower abs. This is sort of the idea; however, you are NOT pulling into your chest. It is a SLIGHT movement. You are raising your knees just one or two inches higher by contracting your transverse abdominal muscles. The concept isn't to pull your knees towards you but to lift them by contracting your transverse abs. Again, it is a VERY slight motion and you may find you can only complete 5-6 of these at a time. This is fine. Keep in mind that you are keeping your spine to the ground the entire time.
Get motivated in Danskin Community
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