I may as well get used to it
I'm never going to be done painting. Today, yes, paint.. and Swim Here's the Workout: Warm Up 150 Swim 300 Pull 150 swim 500 Kick Set W/Fins: 2 x 50 Sweet Spot R/L 200 x 30 seconds ON/OFF freestyle kick with board 50 Reverse Fly 50 Reverse Back Stroke 5 x 150 75% Effort RI: as needed 100 7 kick switch with fins 100 3 kick switch with fins 100 Swim 200 Pull Cool Down Float
Power Workout: Week 2
Power Workout Week 2 Zoefitness, LLC Warm Up: Jump rope 60 seconds 1 legged leg press x 20 1 legged hamstring curl 1 legged quad extension Repeat 3 x Step Ups: 1 foot step: holding 10 pound dumbbells. Lateral Step Ups: straddle step and jump up, and back down. Step Ups: Leaving leg on step, opposite leg in hip extension with toe box on ground; comes up into hip flexion: Repast to opposite side. Do with 5 pound dumbbells and add opposite arm punch across body adding rotation (with opposite leg in hip flexion) Repeat Super Set 3x Squat Jumps: In a
Power Workout; Week 1
Power Workout Week 1 Zoefitness, LLC Warm Up: 1 legged leg press 1 set of 20 to each leg. 1 legged hamstring curl 1 set of 20 to each leg 1 legged leg extension 1 set of 20 to each leg Step Ups: Step up each leg 10 times. 1 foot step Lateral Step Ups: Straddle Box and Jump up to box(step on ground) Step Ups: Leaving leg on step, opposite leg in hip extension with toe box on ground; comes up into hip flexion: Repeat to opposite side Repeat Super Set 3 times 1 minute jump rope Plank Lunge: first practice
12.5.2011 Indoor Workout for the Week: Tempo/Sprints
Warm for 10 minutes: within the warm up do 5 x 10 second FORM sprints, working on gently transitioning to standing position and lifting pedals over to 3:00 position. Build to Zone 3 and then, Add Resistance and Sprint ALL out for 10 seconds. Settle back into Zone 3 for 5 minutes and finish set with 10 second all out sprint. Recovery: 2 minutes Repeat Main Set for a total of 4 times. Cool Down.
Where the magic is going to happen
Tensegrity Fitness http://www.tensegrityfitness.com/ Kim and I are among 3 people in Albuquerque who are certified in MAT. MAT is Muscle Activation Technique. What is MAT?: MAT is an interactive, hands-on treatment designed to asses and correct muscle imbalances that are at the cause of pain, tightness and instability. The method is designed to enhance stability in the body’s muscles and joints, thereby alleviating painful movement, increasing mobility and enhancing performance. What makes MAT so unique is its underlying thought process and the way it directly translates into the hands-on treatment. The 5-step approach is built on a system
Long Strange Trip, it was.
There was a time and a place when I would get on my bike and race for 6 hours, like it was a 1 hour tempo ride. Those days are gone. Apparently. I guess, when you have a year off for multiple jaw surgeries, the chance that you're going to come back and NOT feel the pain, is highly unlikely. Saturday was Palo Duro Canyon TMBRA Marathon Mountain Bike Race. Those of you who know me, know that the 100k bike race is my favorite, and Palo Duro Canyon, one of my favorite venues. I
Indoor Bike Workout for the Week
Have you bought a pair of rollers yet? No silly, not the ones for your hair. Nothing beats recovering from sliding out on the trail! Indoor Workout for the week: 100-120 rpms w/u 10 minutes in 39 x 17 Bring it up to 53 x 17 and gradually increase: 53 x 15 53 x 14 53 x 12 30 seconds ON/OFF ON: 53 x 12 OFF 39 x 12 Repeat 10 times. 5 minute Recovery in a 39 x 17 Power Pyramid: Amp it back up to a 53 x 15 hold for 60 seconds 53 x 14 hold for 60 seconds 53 x 12
ZoeFitness Skills Clinic
ZoeFitness Skills Clinic November 11th 9 am to 11 am I. Paperwork for Skills Clinic II. Bike Safety Check a. Check Tires b. Check Wheels c. Check Brakes d. Check Gears e. Check Chain Tension f. Check the Saddle Height g. Check Handlebars h. Check Cleats III. Hand Signals and Rules of the Road IV. Entering and Exiting Pedals V. Riding a Straight Line a. One handed: bring opposite hand near stem b. Ride out of saddle c. Touch Water Bottle d. Take a Drink 1. Both Hands e. Food From Jersey Pocket 1. Open, eat and return 2. Either Hand f. Riding while looking back g. Riding with eyes closed h. Tire Sweeping: Gloves