Tip of the Day

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

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.

Breck Epic 2012                  

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

Trainer or Rollers, you know me, rollers! MSS/V02 w/u for 10 minutes Gradually Build Gears until you are in a 53 and a 17 in the back. 30 seconds MAX/30 seconds OFF (off is 3 gears off in the back) or drop to small ring. 5 minute Recovery Gradually bring the gears back up to a 53 x 15 in the back 2 minutes, as hard as you can go. 1 minute easy Bring back up to 53 x 12 for another 2 minutes. 5 minute recovery 10 x 30 seconds ON/OFF: ON at 53 x 12; OFF at 53

http://youtu.be/gGjhVl9tc-Q - No Shirt - No socks - Double knots on Shoes to slip feet in. - Corn Starch in shoes: bike/run

MyPlate: The Basics By Bob Seebohar After decades of confusion about how to teach individuals how to eat a well-balanced diet, the government finally took a leap of faith and decided to formulate a more simple approach. The food teaching model has been changed from the Food Guide Pyramid to the newly developed MyPlate. It is very interesting that the government has finally moved to a more simplistic teaching model because many sport dietitians, including myself, have used this approach for years. In fact, my Periodization PlatesTM model (found in my Nutrition Periodization for

Best with fins: by 100's as Rx:     http://youtu.be/9Si6VeAfluQ