Zoefitness 6 hour Eating Plan CHO/Protein/Fat
I’ve put together my eating plan for a 6 hour. Of course, I always have back up food. I carry a gel, I have a citrus C in transition. At Leadville or other point to point, eat fruit at the stops…and sometimes M and M’s. (Always) :) Total Calories: 1349 Protein 202 kcal Fat 183 kcal CHO 964 Calories/ Hour 225 kcal CHO/Hr 41 g I’m sure I make up the CHO in undocumented, on hand food that sounds good to me at the time. I have plenty of options with me. I carry a Lara Bar for
I am so blessed.
I would like to share some testimonials. I am blessed enough to be part of my athletes experiences: "I actually thought about you and Robert constantly while I was doing the Yoga
LT(MSS) Sprint Sandwich of 4 x 5 minutes at Zone 4
Warm up with 3 x 60 second all out pushes. Then, build to a 10 second sprint, all out. Settle into Zone 4 for 5 minutes at your MSS or LT, come out of the saddle and sprint all out for 10 seconds. Recover for 5 minutes. Repeat for a total of 4 times. cool down
Here’s What They Took out of my Hand
No idea what it is, it's not Maui, could be asphalt, so she sent it to Pathology. The incision has 3 stitches. It's tiny, bigger compared to the size of the thingy. Glad it's out. I knew on Thursday when I was going to ride my bike really fast and had a 10 on a 10 point scale for pain, I was probably doing the right thing. I gave the specific directions to the Doctor, from Ladue, Missouri (I think, that's why I let her cut me open, homie trust) If it spiders
Conditioning Psychology For Early Race Season The Key to Well Rounded Racers: Training What You Don’t Want to Train
Sean McCann, Ph.D., Sport Psychologist First: Avoiding fears makes the fears stronger. Second: Overcoming fears requires exposure to the things you fear. Thus, if you have developed specific race fears, you need to safely expose yourself to those race situations. There is one obvious parallel between being a predictable, one-dimensional racer, and having specific race fears. Beginning Tip: Many beginners train too much on their own. By finding a group ride, you will develop physical and mental skills you need for races. Intermediate Tip: Be careful not to limit yourself in early season races. Just because you haven't
3 hour Bike Workout of the Week
Via Michael Winegar's Program Design: 30 minutes EZ Zone 1 (RPE 1-3) 30 minutes TEMPO Zone 3 (RPE 5-7) 1 hour Race Pace Zones 3 - 5a (RPE 7 -10) 30 minutes TEMPO Zone 3 (RPE 5-7) 30 minutes EZ Zone 1 (RPE 1-3)
Make Your Body More Metabolically Efficient
Make Your Body More Metabolically Efficient By Bob Seebohar Now is the time of the year when the thoughts of dropping weight and body fat become extremely popular among triathletes. But what about planning your race day nutrition and eliminating the GI distress monster that rears its ugly head during your races? The concept of metabolic efficiency can have a significant impact on body composition and GI distress and can reduce your need for simple sugars during a race. Efficiency is a term that is typically associated with sport. From a nutrition perspective,
The Lost Secret of Running: Article and Video
Take the 100 up Challenge today!
Zoefitness Pricing at: Tensegrity Fitness
Pricing for Personal Training Packages at Tensegrity Fitness: Tensegrity Fitness 203 Wellesley Dr SE Albuquerque, NM 87106 75.00 per session 10 sessions for 650.00 25 sessions for 1500.00 Session run about an hour.
Workout #2 to Improve Leg Strength, Core, and Pedaling Effeciency
Warm Up: Jump rope 60 seconds: if NO jump rope 10 x 8-10 seconds stationary bike sprints/recumbent 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 step 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