Tip of the Day

Can be done indoors on the trainer/rollers or outdoors. Ride 1 hour: As FAST and HARD as you can. After warming up, of course!

Today's 1 hour Indoor Ride: Warm up for 5 minutes. 2 x (5 to 10 minute Hill Sets with RPM of 55-65 and lots of resistance, SLOW and STEADY) With 5 minutes of recovery 90-100 RPMS in between sets. 4 x 30 second at (MAX)120 RPMs with Heavy Gearing With 3 minutes of Recovery in between. 5 minutes @ "TEMPO" Cool Down for rest of time.  Really easy gearing focusing on upstroke of pedal stroke. Best on Rollers.

The benefits of interval exercise training on aerobic performance and health have been known for many years. Recently, Gibala and colleagues have shown that sprint interval training (SIT; 4-6, maximal efforts of ~30 sec. duration separated by ~4 min. of recovery repeated several times a week for 4-6 wk) promotes similar cellular and endurance performance adaptations as more traditional endurance exercise training (ET) but with a fraction of the time commitment.In fact, it seems that as little as 15 minutes of SIT per week

“Functional fitness” has been defined as having the physical capacity to perform activities of daily living in a safe and independent manner without undue fatigue. Unstable surface training has been found to be suboptimal for increasing strength. Results showed that training on the unstable surface resulted in a 44% reduction in muscle activity and a 70% decrease in force output compared to the same activities performed on the stable surface. After 10 weeks, the stable surface group, of elite athletes, displayed greater performance improvements in all measures studied compared to the unstable surface group,

Please make sure you're getting enough protein. To calculate your protein requirements take your body weight in pounds and convert it to kg by dividing the number by 2.2. Then multiply your weight in kg by .8 and 1.2. That will give you the minimum range of protein your body requires on a daily basis. I, then, like to have clients divide that number by 3 so it's easier to calculate how much protein is need per meal. Although we should be eating 5 times per day. For ultra endurance athletes it is not

and all I wanted to do was crawl into bed.  I did, as soon as I got home from my Larry North Meeting. All of my free time was used to go to the oral surgeon's.  BTW, I used Dr Larry Wolford.  I have heard he is the best in the country, and possibly the world.  It's still rough though.  My bite is aligned, which is awesome, I am still in a considerable amount of pain. I can not wait to eat food.  I'm starving all the time.  I guess, it's time

high of 76 degrees, my youngest has a fever. I had a ride scheduled at Twin Coves Park (not to mention all my clients). I will do my best to remember: "mandatory time off".  ARGH, Surgery on Friday I wanted to overtrain going into it  :o Another month free of frac'ing chemicals.  Woo-hoo!! Thank you Town of Bartonville.

By running in a position of perfect balance, the runner wastes no energy in extraneous movements that only serve to correct balance.  That is why it's imperative to spend so much time perfecting the running pose in the beginning.  You must master the simplicity of the Running Pose before moving on to the intricacy of actually running.