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.
Happy Trails
I have been reading a lot of good books lately. I just finished: "The Spark", which is an amazing book about the Mom of an autistic child, the struggles and complications of Special Ed, and how she not only fed the spark of her autistic child but for many. Turns out the child she was told will never read, is smarter than any IQ test, and is in college studying astronomy, astrophysics, and a math genius by the time he is 12. Labels, crazy, haven't we learned, yet? Generally, I do program design before
Monday’s Swim Workout : 3200 Yards
Warm Up 1000 400 Swim 300 Pull 300 Kick with Zoomers 300 Swim with snorkel 200 Swim 2 x 100 Fiddle Faddle 300 Kick Drills 100 SST Kick 4 Kick Switch 2 Kick Switch 10 x 100 5 - on 1:45 5 with fins- on 1:30 200 Cool Down x 50's breast/back 100 swim