Tuesday, December 30, 2008
A good 30min workout is the 'Mod/Medium/Mad' workout. Usually you would do this in race season or preparing for it. However, this workout is handy to ensure you get a quality 30min ride in and don't turn into a blob like your spin instructor. Basically choose a gear like 39/15 and start with a resistance that will leave you very warmed up in 10min, then directly into more resistance (same gear) for 10min. Then directly following that do 10min with as much resistance as you can handle for the full 10min.
Dallas Cain and I only had a bit of time yesterday so we raced on the treadmill. We did a 5km TT. This is a high intensity workout, and doesn't feel super at this time of year, but ensures your body doesn't forget you are an athlete.
What I did today was 15min hard warmup, 5 X 15sec sprint on 3min, 15min small ring as hard as I could to completion.
Basically, be creative and go hard if you have very limited time. If you have more time, then structured training like I suggested in spin class is the way to go. Either/or though, anything less would be loser talk.
Monday, December 29, 2008
Right now we have 14 ST Cycling members signed up for the class, and we have about 6 (Bonnie, Tracy, Mitzie, Diana, Kim, Lindsay, plus Lisa) other spinners, plus Alex and I....that makes 22 people signed up.
Should I stop the karelo sign up for us ST Cycling members? On one hand, Alex and I were saying having as many ST Cycling members attend is awesome, since we are the only club in town that trains like a 'team'. However we want to keep the quality high.
What ideas do you guys have to fit more people into our space? We can have more people at the front every class, as well as configure a bit differently. Do you guys think the quality goes down as the numbers go up past 20?
Sunday, December 28, 2008
Friday, December 26, 2008
Anyone interested in going to Melrose? I will set up a table for us, we would need to be there no later than 7pm. The turn out is going to be big for this one.
Respond to the post let me know if you are in.
The key is to try to target most 'energy systems' every workout just to maintain what we've worked for during the fall. So....
Good warm up (15 - 30min).
4 - 5 X (10 - 15sec sprint, 2:50 nothing).
5 - 10min big gear, high resistance, low HR, low rpm set. 2-3min rest
3 - 5min small gear, high resistance, high HR, high rpm set.
5 - 10min cool down
4 X (more pumpkin pie)
Yesterday I had to cut the workout short, so I only did a few sprints and then the small gear set.
Even though I am not training like I was, doing a workout like this a few times a week will enable everyone to start our next ramp in January alright.
Of course, the more you do the better, so if you have time.... don't slack off... get in as many workouts as you can. As Rui would say "Only three workouts a week is loser talk".
Monday, December 15, 2008
Recreationally active male athletes age 18-30 years needed for high altitude study. To paraphrase, one month of 1 hour tests once to twice a day. All testing and exposures at the Human Performance Lab (U of C). Multiple cycle ergometer tests. 15 days of hypoxic exposure.
What will you get out of it: Maximal Aerobic Power (MAP), Maximal Lactate Steady State (MLSS), heart rates, blood lactates and power outputs at threshold training intensities.
Contact Jessica Kryski at 220-3479 or email@example.com
Sunday, December 14, 2008
Time to ring in a bit of Christmas cheer! To put a good cap on a great season and year, come to my place on the 18th of December at 7pm.
There'll be some good food, good company, lively conversation (but just a warning now: not everyone will be able to tell the difference between a bottom bracket and a water bottle :) ).
This is more to catch the people I miss from not having everyone's email...if you want to come and don't know how to contact me, leave a comment and we'll figure it out.
Busy time of year, for sure, but you've got to take advantage of the week-off we get from Coach Dr-T.
Friday, December 12, 2008
For the spins this coming week, we'll be doing some longer big gear sets. These will be common in the weeks ahead in Jan and Feb. Unfortunately not as fun as the sets we've been doing, but equally as nessesary. I will attempt to make them go by as quickly as possible.
I was asked to provide a general guideline to what dudes should be doing in the gap between Spin #22 of the Fall session and Spin #1 of the Winter session. This is from Dec. 20th to Jan 11th, so it is quite a long gap. I will update the blog at least once a week with some suggestions on workouts and interval lengths. Really try to get on the bike at least 3 or 4 times a week so all our hard work will count in the spring.
Wednesday, December 10, 2008
Monday, December 8, 2008
Thursday, December 4, 2008
2008 Trek TTX SSL for sale. Asking $3,500 (this bike retails for >$7,000)
-54cm frame (fits 5'7"~5'11"). This is the SSL frame. Trek's top of the line frame.
-A mix a SRAM Red and Sram Force components (Sram is Shimano compatible).
-Bontrager Race Lite wheels.
-Bontrager Speed Limit brakes
-Bontrager Race X Lite cranks
Used for one season.
Contact: dukyle at yahoo dot ca
Monday, December 1, 2008
Microsoft and Gord’s Running Store have supported this event for the past five years. Draw prizes have included Running equipment, the Xbox, Microsoft software, games, and other Microsoft goodies. This is a unique opportunity on CBC Radio for sure. The event occurs live “on air” during the peak air time of the CBC morning show, the Calgary Eye Opener. CBC opens the doors to the studio and production area after the run for refreshments.
Participant or Volunteer
15-20 volunteers are required to run this event safely.
All participants of any ability are welcome to run in the event as well.
Entry is a food or cash donation to the Calgary Interfaith Food Bank.
www.amblewithangus.com for more details. The events starts and finishes at the CBC building on Memorial Drive.
CBC’s Seventh Annual “Amble with Angus” for the Calgary Inter-Faith Food Bank.
Friday, December 12, 2008
7:30 am - Please arrive early
CBC –1724 Westmount Boulevard NW (near 16th ST NW & Memorial Dr.) Meet in the parking lot beside the CBC clock.
Pathways along the Bow River.
Approximately 5 kilometres.
Race day registration with a $10 minimum donation to the Calgary Inter-Faith Food Bank. All entry fees are due on race day.
Posted by Sandra