Overcoming Adversity
We all have adversity that comes to us in our lives. How do we overcome it? I'm sure it's different for everyone. It can happen in a race, on a training ride, or on your morning commute. How we deal with adversity will generally define our success. Do I give in? Do I quit? Do I become a victim to it? Do I meet it head on? Do I relax into the idea of it, work with it and over come it? Or do I dig deep and use it as a fuel to be
Wednesday’s Wet Workout
3300 yards(or Meters) Warm Up: 300 Swim with Snorkel working on hip rotation 300 Swim 300 Pull 300 Pull with Finis Paddles 300 kick with Crossblades 100 Swim Main Set: 500 swim for time TT Build 70-80% on 8:15 100 Swim Drills no fins by 100's 1 arm catch up 3:3 catch up 100 Swim 5 x 100 with Crossblades on 1:30 200 cappuccino cool down I tested some new pool toys today. I think, anyone who says NOT to use pool toys while swimming is missing a lot from their workouts. Number 1, nothing beats doing a strength workout after a hard bike or run with a
After Thoughts of Thanksgiving
It's that time of year in the frozen tundra. Friday it was a -9 windshield for my run: Bottoms: 2XU Sub 0 Thermal Tights, next time I recognize I will need to add another layer, either in a base layer, or a Gortex shell. Top: 2XU Base Layer, fleece and Zoefitness Voler Jacket. This was plenty. Sinus' were protected by Un-petroleum gel. Head: Balaclava and hat, and 2XU gloves. I did not feel my sinus' were well enough protected, so I have since added my Rudy Project Ski Goggles. Welcome 2014 Zoefitness Sponsors who have so
Spinistry Double Cross: Happy Thanksgiving Intervals
Happy Thanksgiving Intervals: Cat I: Expert Level Warm Up: 12-15 minutes with 3 x 60 second HARD pushes 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: Sweet Spot for 10 Minutes (88-92% of FTP) (High End of Zone 3 Heart Rate, RPE about 7) 5 Minutes EZ Pedal, Last Minute Fast Pedal. 10 Minutes Zone 4 5 Minutes of EZ Pedal, Last Minute Fast Pedal Repeat for a total 4 times. Then, 10 x 1 Minute Zone 5 (High End
“Cancer Tumors are Common. And Not Dangerous, Until it Receives Blood Flow.” Prevention = Anti – Angiogenesis
William Li: Can we eat to starve cancer?
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
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
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.
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
Celiac’s Disease
I. My Ride Yesterday First Off, I would like to mention I had an excellent ride yesterday: I wasn't planning on riding up the Quarry, but by the time I got there it seemed like an excellent idea. I got about 2/3rds of the way up stopped for a mechanical check, and my rear brake was rubbing. I think, my ascent up the Quarry would have been a lot more fun if that hadn't been the case. I headed down NSP, I swear, I saw/heard a freaked out rattler, body erect, about 2 feet standing off