After Thoughts of Thanksgiving
It's that time of year in the frozen tundra. Friday it was a -9 windshield for my run: Bottoms: 2XU Sub 0 Thermal Tights, next time I recognize I will need to add another layer, either in a base layer, or a Gortex shell. Top: 2XU Base Layer, fleece and Zoefitness Voler Jacket. This was plenty. Sinus' were protected by Un-petroleum gel. Head: Balaclava and hat, and 2XU gloves. I did not feel my sinus' were well enough protected, so I have since added my Rudy Project Ski Goggles. Welcome 2014 Zoefitness Sponsors who have so
Spinistry Double Cross: Happy Thanksgiving Intervals
Happy Thanksgiving Intervals: Cat I: Expert Level Warm Up: 12-15 minutes with 3 x 60 second HARD pushes with at least 60 seconds of fast pedal between intervals. If training with Heart Rate or Power this would be Zone 4 or RPE of 8. Main Set: Sweet Spot for 10 Minutes (88-92% of FTP) (High End of Zone 3 Heart Rate, RPE about 7) 5 Minutes EZ Pedal, Last Minute Fast Pedal. 10 Minutes Zone 4 5 Minutes of EZ Pedal, Last Minute Fast Pedal Repeat for a total 4 times. Then, 10 x 1 Minute Zone 5 (High End
“Cancer Tumors are Common. And Not Dangerous, Until it Receives Blood Flow.” Prevention = Anti – Angiogenesis
William Li: Can we eat to starve cancer?
A Week in Review
It's been a great week. In many ways. I swam today, and I haven't been able to because of my Peak. So that was nice. I got in a 2100: 100 Swim 300 Swim with snorkel 200 Pull 100 Kick, no fins 4 x 150 swim/swim with fins/pull/swim 4 x 100 IM 200 Reverse Dolphin/Backstroke kick/Swim I picked up my new bike: Batman: I took him out that day, it was very wet, and kind of scary. I did a hot lap in 1:17 with mostly walking the Quarry. Too Scary, new equipment, wet roots and rocks, must pick up the kids in
Spinistry Double Cross: Week II Intervals
Spinistry Double Cross: Week II Intervals: This week’s intervals are Heart Rate and Power Zone 4 and/or Rate of Perceived Exertion (RPE) of 8 on a 10 point scale. Warm Up: 12-15 minutes with 3 x 60 second HARD pushes that include one “5-8 second form” sprint ( less about power more about form), with at least 60 seconds of fast pedal between intervals. If training with Heart Rate or Power this would be Zone 4 or RPE of 8. Main Set: Main Set: Build to Zone 4 and hold for 20 Minutes, sprint all out
Pre Cancer is Not Cancer
My dermatologist called, I have "pre skin cancer". In the book of Zoe I do not have cancer. I will not treat it with cancer medicine. When I was 16 years old the DR told me I had "pre cancer of the cervix" So at 16 I underwent cervical cauterization to find out 10 years later that they no longer treat abnormal cells in this fashion, but instead they monitor it and in most cases the abnormal cells some how become normal cells. In the years since then, I have had several experiences where I
Cyclocross Skill Tips and How to Videos:
Cyclocross Training Dismounts: When approaching a running section, eyes should be looking forward, and your left foot down. Remove your right foot from the pedal and swing the right leg over the rear wheel. Bring the right leg forward between the frame and the left leg. Simultaneously, release the handlebars with the right hand and grab the middle of the top tube. Just as your right foot is about to make contact with the ground, flick the left foot out of the pedal. Pick up the bike with your right hand; Plant the middle of the top
Cleaning the Ol’ Pipes
There's this great book, "Organizing from the Inside Out". Well, a week ago, I decided I needed to clean from the Inside Out. It's been a slow process to get motivated to do it because it scares me. Plan A. Vegetable Protein. Yuck. Ew. Plan B. Juicing Plan C. Fast So, I am currently on Plan A, I have been for 10 days. I have dropped 4 pounds of fat, don't think, any muscle. And switched 2 cups of coffee for Green Tea. How's it been going? Well, let's see, my 1st epic ride, I was hallucinating. That can't be good. I
Party’s Over
Well, it was supposed to be over last week. And with one home sick, I got the love and was down between her and me, 3 days, plus a slow forward moving comeback. I had a pretty good week last week. I did the slowest 5 miles ever in my life. = 2 hours. I'm looking for Xterra Runs that will work with a Holzinger bike ride. I went from Lower Garvin Heights to Upper Garvin Heights via the stairs. A couple of weekends ago, I heard someone say that you could go from the top to
2014 Sponsorship is On Its Way
It's here. 2014 is right around the corner. We are going to blink and it's going to be here. Let's not miss the bandwagon on anything. If you want it let me know, and I will do everything I can, like I usually do, to make it happen. Team Zoefitness is a great thing. It's a great opportunity to get seen across the country and Nationally Recognized events. We may not always be the fastest, but we never give up. It's in our blood it's in our genes. That's what it takes to be part of this Team.