As promised yesterday, on Snapchat (@kcp487), here's a quick overview of my "Pyramid Interval" ride. It's fairly simple to follow, makes the time go by unbelievably quick, and will give you a killer workout! Intervals like this will help you develop awesome speed, power, and ability to recover quickly. For each of the following interval periods, your goal is to go "all-out," for the interval, then strive to make a full recovery during the down time.
For your intervals - hit them hard, with resistance. They should feel like a 9 or 9.5 out of 10 on the rate of perceived exerciton scale. Work them with resistance! I'd rather see you pushing 75-85 rpm, with a high power output over going 120+ rpm with low power.
Congratulations on another great effort in the Race this year! Again, we threw the team together in a short period of time and won the competition! We rode a total of 266 miles, which was around 15 or 16 miles more than our closest competitor. Our race was actually against last year's total mileage, since no other team was even close to us overall.
The day started with Ken Presutti, who is a Beach Body coach and spin instructor at Mecka Fitness, in the saddle. I informed Ken that he was expected to do 12 miles even though he didn't train for the event this year. He did not disappoint! He cranked out 12.1 and 11.9 on his first 2 rides, even though his seat dropped 3 times! Too much bouncing, Ken! The Pitt Football team was staring at him in disbelief and videoing him as he cruised along. Things got a bit hot when he took off his shirt and fired up the team of mostly ladies next to us! I told them there was no way my shirt was coming off! I rode second and actually had my best mileages ever, despite the fact that I didn't train much either. I rode 11.2 and 11.0 in my first 2 rides. We were already up over 3 miles at this point.
I'll be honest, I don't usually "give something up" for Lent. Actually, I'm not even Catholic! But that doesn't mean I don't connect with the importance of sacrifice, or going without. In fact, this season is a great time to look at the things in your life that are no longer serving you, and drop them.
I also like the idea of adding something into your life that does serve you, or will make you a better person.
Enter our 7 week Lent Challenge! I'll be working one on one, and in an online group setting, to help participants kick bad diets and get more active.
At a high level, participants will be following the "Slow Carb" diet plan outlined in Tim Ferris' book, "The 4-Hour Body."
Also, join the "Kick Off" event on Facebook to get more info on meal plans, workouts, how we'll get started, and more!
And the Space Monkey Mafia is looking for Riders!
Join us for this year's Race to Anyplace! If you've never done it before, here's the quick run down...
How to Sign Up!
Looking forward to riding with you in February!
I openly admit, I'm the crazy on in my family that tries to keep our diet clean! I think it's important to limit GMOs, junk carbs, sugary drinks, trans-fats, etc. That said, it's not always easy to find options to please the entire families palate. On top of finding foods that everyone enjoys, if you're not careful, it can be very expensive!
Here are a few tips that I've used to keep eating at home clean and simple.
I had a friend ask me last week, "do you burn more calories when you're working out in the heat?" Like everything related to exercise physiology, that's not an easy question to answer. Our bodies are extremely complex, and work well to keep our internal temperatures regulated all the time. If that process actually does burn more calories, I'd never given it much thought.
Why not you ask? Well, the simple answer is that there are other benefits outside a higher calorie burn that warrant the use of training with heat and cold! Check out these tips (taken from a recent ACE Fitness Article and other sources).
Why Join a Challenge Group with Ken?
If you're on Facebook, you no doubt have a friend who is a Beachbody coach. They're the ones posting pictures of themselves working out and, asking you to join their groups and drink their shakes.
You might even have a few of these friends on Facebook, but hat you probably don't have, is a friends who is BOTH a Beachbody Coach, Certified Personal Trainer, and Fitness Instructor.
That's where I step in! If you've thought about working out with a Beachbody program, or even Personal Trainer at the gym, I can help you out. By joining my August Challenge group, you'll receive one-on-one attention, and the guidance you need, to take one of Beachbody's already excellent programs and customize it to meet your specific goals. We will review what's working, what's not working, how you should make adjustments to your plan, and more. It's like paying for a Personal Trainer at the gym, but for a fraction of the cost!
Why Join a Challenge Group at All?
Challenge groups are a great way to plug into a community of like minded people, with similar goals, while all working through a program. Challenge groups will help you stay motivated, while motivating others! They provide a resources such as recipes, workout tips, motivation, etc.
I'm always on the look out for killer workout tunes to add to my spin class or run with. Usually I tweet out new playlists at the end of spin class, but last week was crazy. Between subbing 4 extra rides, meeting a few ChiRunning clients, and drafting some new coaching plans, I didn't even have any time to hit the "share" button in iTunes!
So here's the roll up of last weeks playlists. Hope you find some tracks in here that get you motivated.
If you've found something new, or want to make a request, send it my way!
We've posted once or twice before on Functional Threshold Power (FTP), and the importance of knowing both power zones (for biking) and heart rate zones (for biking and running). Today, we're going to revisit FTP, and give you a few quick tips on how to begin training with power. While the majority of FTP philosophy discussed here applies to both indoor and outdoor cycling, this guide's main focus is on the indoor rider.
WTF is FTP?
Simply put, FTP is your body's ability to consistently maintain, or "put-out," the highest level of power (measured in watts) over the course of 45-60 minutes (though we usually test in 20 minute increments). You can imagine power, or watts, as a number found by multiplying your speed (cadence) by your resistance. So, if you hop on the bike with very little resistance, but pedal very, very fast, your power output will be low. Conversely, if you load up the resistance but can only pedal at 30 RPM, your power output will be low. To get the most efficiency out of your pedal stroke, and make the biggest gains in your overall fitness, you will want to find the right balance between resistance and pedal stroke to maximize your power output.
Ken Presutti is a certified ChiRunning instructor, ACE Personal trainer, Spinning instructor, and coach. This blog is a mix of new articles and posts from his original blog, Overkill is Underrated.