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Showing posts from October, 2011

Choose the Right Sports Bar

I want to start this off first by saying that even though studies have shown that sports bars are effective before, during and after an exercise bout, sports bars have their place.  They should only be used when it is less convenient to eat real food.  Imagine continuously peeling a banana while riding a bike, some people can do it, but they would definitely be more efficient if it only took one hand to eat it.  Secondly, even if a sports bar was made with real fruit, grains, etc., that doesn't take away from the fact that they were man made- there are still preservatives that must be added to increase its lifespan.  So please follow these two rules:
Only eat sports bars that were designed to be eaten during exerciseChoose sports bars which were made with the most real foodHIGH CARBOHYDRATE VS. LOW CARBOHYDRATE BARS: Generally sports bars will fall under two categories, high carbohydrate and moderate to low carbohydrate.  Sports bars which are classified as high carbohydrate have …

Product Reviews

I take pride in the things I buy because I always do my research before I make a purchase.  Since my budget is usually on the low side, I'm one of those people who always starts with sorting the products based on lowest to highest price.  What I've found over the years of shopping through cycling and training equipment is that for most things, it's a waste of money to go for the premium stuff and other times, you have to splurge in order to save money.
CYCLING
ROAD BIKES: Kestrel Talon Review (2011) BOTTLE CAGES: Novara Slider Cage ReviewElite Custom Race Cage Review CYCLING ROLLERS: Travel Trac Technique PRO Alloy Roller Review PUMPS: Lezyne Alloy Floor Drive Pump Review CLOTHINGBXNZ1000 Performance Long Tights - CompressionPL300 Short Sleeve Polo - Fitted SHOES & PEDALS: Forté Pro Carbon Road Pedal ReviewPearl Izumi Elite RD II Road Shoe Review TIRES: Vittoria Zaffiro Road Tire ReviewContinental GP4000 S Road Tire Review BOLT-ONS & ADD-ONS: Greenfield Stabilizer Rear Mount Kick…

Cycling Training Articles

Program Design Articles

The following articles are meant to improve the design of any exercise program.  An understanding of physiology, exercise science and programming will make you feel more confident that your training program is constructed well.  On the flip side, you might discover that your training program needs some major improvements... it's ok though, this is the place to fix it.


What to do Before the Off-SeasonThe Foundation of All Training ProgramsThe Metabolic Systems and their Role in ExerciseSMART Goal SettingPeriodization for Peak PerformanceExercise... Bad For The Immune System?!Is Obesity Really A Problem? A Big YESBody fat... why measure it?Body Fat Assessment #1: Hydrostatic weighingBody Fat Assessment #2: Skinfold MeaurementsBody Fat Assessment #3: Bioelectrical ImpedanceBody Fat Assessment #4: Body Circumference MeasuresBody Fat Assessment #5: Waist to Hip / Waist CircumferenceBody Fat Assessment #6: Body Mass Index "BMI

Cardiovascular Training Articles

Cardiovascular or endurance training seems to be a method that many don't understand.  People do it, but don't know what they're getting out of it.  The confusion might be due to the fact that progress in endurance is less obvious than moving from 1 to 10 pull ups.  Take the confusion out by understanding the different ways to get an endurance workout while learning how to track progress with heart rate monitors and RPE (rate of perceived exertion).
Heart Rate Training and the Limitations to KnowGet Started with these Heart Rate EquationsPersonalize Your Target Heart Rate ZonesDaily Target Heart Rate Calculator - Resting heart rates differ from day to day.  This variance can affect target heart rate zones calculated with RHR.  Use this calculator to factor in this variable and prevent working too hard or easy.

Resistance Training Articles

Weight lifting can make a world of difference to any exercise program for endurance, strength and power athletes alike.  BUT.. keep in mind that if done incorrecty, weight lifting will not improve performance as desired.  Learn how to lift for endurance, strength and power from the articles below.  I also hope to clear up the myths related to weight lifting through scientific evidence.
What is the Core?How To Calculate 1RM (rep max)How To Design a Strength Training ProgramWeight Training Methods for Muscular Endurance EXERCISES IN EVERYDAY PLACES: Shopper's Walk (Core)

The Foundation of All Training Programs

For any experienced fitness professional, the following principles should be a good review to make sure the training program is designed correctly.  If the following training principles sound new, applying these principles will definitely make a positive change to any program.
SAID Principle:  SAID stands for "specific adaptations to imposed demands" which means that what you do is what you get.  All training programs should be specific to the goal of the individual.  Does the individual need to work on strength, power, cardiorespiratory endurance, flexibility, mobility, agility or muscular endurance?  For example, a sprinter would not necessarily benefit from a program that focuses mainly on long distance running to improve muscular endurance.  A sprinter would need a program that focuses on strengh, power, flexibility and mobility.  After determining what component to work on, the metabolic demands of the activity must be known.  Does the activity require a lot of ATP-PC a…

What is the Core?

In an adult skeleton, there are about 206 bones (1).  Of the 206 bones, only five of them serve as an important skeletal structure that the core muscles press and pull against.  Unlike the thoracic spine, the five disks of the lumbar spine does not have ribs that provide it with additional strength, stability for posture, shock absorption and rigidity against impact.  To overcome this obstacle, the body has to rely on a network of muscles and fascia to take on the demands that both bone and muscle experience, this is the core.  Because the muscles of the core can move the spine through all planes of motion, the lumbar spine is more vulnerable to damage.  Any muscular imbalance will cause the spine to favor a dangerous posture and likely damage the lower back.


THE IMPORTANCE OF MUSCLE BALANCE:
The relationship between the muscles of the lumbar spine and the disks can be best interpreted as a guy wire system.  Imagine that the lumbar spine is a five story tower with muscles or "wires…