Tip of the Day

  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

      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

    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.  

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

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

[polldaddy poll=7373751] Of course, I am talking about the magic of having lived at Altitude for 2 years. I had a great run this morning. A crisp 65 degrees and very mystical looking. It was flat.  My foot feels pretty good, unbelievable. We will see what comes of the day. It must be in celebration for my 1 year anniversary of breaking it. I ran 3.8 which included a warm up of  dynamic ex's.  And then into a little  Exercise Induced Tachycardia for a few moments but not as high as usual.  Without my dynamic ex's I

With Temperatures s in Dallas, Texas , and around the country, right now between 100 and 105 we have something even more serious to think about; Heat Indexes between 105 and 107 degrees and Heat Related Illness. Although a common myth about losing weight in the summer is the old adage; "Just Sweat it Out", this is not only untrue, it can have negative health implications. It is true, that we do lose weight while exercising in the extreme heat, it's water weight, and with the human body, being made up of between