Jan 27, 2009

Shifting Gears

Last week's workouts were dominated by hills and sprints. Great for developing muscle and power but very hard on the body. This week is dedicated to steady-state high-aerobic work.

With the exception of one long hill in the middle of the workout, the first section of class this week will be tempo and the second will be at or near threshold. The entire class will focus on higher cadence with resistance set to achieve the desired heart rate.

For my personal goals, last week was a low volume high intensity week. This week shifts to a lower intensity but increased saddle time. After these next two weeks I will need a week of low intensity, low volume.

This week's new playlist:

Moby - Southside
INXS - Pretty Vegas
Smashing Pumpkins - Tarantula
Pearl Jam - Worldwide Suicide
Nine Inch Nails - Discipline
Paramore - That's What You Get
ACDC - Thunderstruck
Gravity Kills - Guilty
POD - Alive
Seether - Remedy
Velvet Revolver - She Builds Quick Machines
Edwin Collins - Never Met a Girl Like You

Jan 26, 2009

The Year of the Ox

Its my year. I was born in 1961 so according to Chinese Horoscope lore, I am an Ox. This is also The Year of the Ox, and today is Chinese New Year.

"People born in the Year of the Ox are patient, speak little, and inspire confidence in others. They tend, however, to be eccentric, and bigoted, and they anger easily. They have fierce tempers and although they speak little, when they do they are quite eloquent. Ox people are mentally and physically alert. Generally easy-going, they can be remarkably stubborn, and they hate to fail or be opposed. They are most compatible with Snake, Rooster, and Rat people."

Well, anyone who knows me would say that is pretty darned accurate.

Jan 24, 2009

Sunday Sweat Fest

This Sunday's 9o spin spectacular starts at 3PM. Last week there were a few open bikes but make your reservation now!

Think hill sprints and tempo.

Jan 14, 2009

My Life As An Idiot

This pretty much summarizes how my life goes. To see the original post, and others, go here.

Jan 12, 2009

Full Spinnin Slate This Week

My spin class schedule is filling up rapidly. This week's schedule:

Tuesday 5:45a 6:30a

5:30p 6:15p
Wednesday 5:45a 6:30a
Thursday 5:45a 6:30a

5:30p 6:15p
Sunday 3:00p 4:30p

The Sunday exact time is subject to change, there is some discussion as to what time it will start, I will post updates.

Jan 5, 2009

Spinning vs Cycling

* Sam Murphy
* The Guardian, Saturday 10 May 2008
* Article history

Cardiovascular fitness

Spinning: A study by the American Council On Exercise found spinners worked at 75-96 % of their maximum heart rate - far exceeding the minimum requirement.

Cycling: Not quite as good as spinning . Still, research shows the average amount of oxygen the body can take in and use each minute is 73.5ml/kg in pro-cyclists - compared with 42ml/kg in non-cyclists.

Perceived effort

Spinning: The fact that there’s no respite in spinning - no change of scenery, say - can make spinning “feel” harder than cycling outdoors. However, the music and group motivation can help to off set this.

Cycling: The varied intensity of outdoor riding - freewheeling, uphill inclines, etc - can make it feel much more satisfying and spontaneous than fi xed cycling in a closed environment.


Spinning: Once you get to the gym, you can work at your own personal level, while still being part of a group - in a dry, temperature-controlled and safe environment.

Cycling: Since you can cover a lot of miles in an hour, you need to plan your routes - and watch the weather. There’s also an inherent risk from being on the road . And, if you do get hooked, cycling can be expensive.
Lower-body strength

Spinning: Spinning uses the same muscles as road biking. However, the weight of the fl ywheel ( 14-18kg) increases the number of pedal strokes per minute, forcing the hamstrings to work harder.

Cycling: Cycling uses all the major lower-body muscles - the glutes, hamstrings, quads, shins and calves. The thighs, in particular, are worked incredibly hard.
Calorie expenditure

Spinning: The fixed wheel of a spinning bike means you can’t “freewheel” - so your muscles work the whole time. This makes it a pretty high-intensity activity, burning a lot of calories.

Cycling: Cycling has the potential for high-energy expenditure - particularly when you’re covering high mileage or taking in hilly terrain. The average Tour de France rider burns 124,000 calories during the race.

Jan 3, 2009


View my playlists online at http://view.playlist.com/user/41610141 Thanks to Ryan @redbone14

Sunday Spin Classes

Sunday 90 minute spin classes start tomorrow at the YMCA. The dates I am leading are:

Jan. 18
Jan. 25
Feb. 1
Feb. 8
Feb. 22
Mar. 22

Bring two bottles of water and don't forget to call in to reserve your spot.

Jan 2, 2009

Filling in Tonight

Filling in for another instructor tonight 5:30-6:15PM. Call 371-9770 for a spot.

Jan 1, 2009

OK fine. My list for 2008

Since everyone else seems to be posting up best and worst lists I feel left out. Here are my highs and lows, kept to the point:

Best Things:

My wife.
Katie's wedding
Merrit and Kayla's graduations
Jacob's confirmation
Kristin's recovery from back surgery
Spending time with Mitch, Nicole and Kaytlin (Florida family) and cari, Anthoney, Sam, and Zane (California friends)
Racing the Dakota 5-o
Putting on some successful races
Officiating races, and getting to know lots of cycling folks
Remembering old friends and discovering the kindness of new ones.

Worst Things:

Watching my finances go to pot (See Best Things)
Having our Jeep take a giant crap on us halfway across South Dakota. On a holiday.
Not training hard enough and not racing well at all
Breaking my shoulder.
Getting estranged from someone, with no resolution in sight.
Spending more time in doctor's offices and hospitals than I'd like.

Here's hoping 2009 finds you all well and treats you with kindness.