The Bike To Work book by Carlton Reid. I haven’t had a chance to read this yet.
Posted by admin as general at 7:35 AM MST
May 24th, 2010
Bike To Work Book
April 5th, 2010
The Powerful Antioxidant of Blueberries
Blueberries may protect muscles from exercise damage
Antioxidant-rich extracts of blueberries may counter the detrimental effect of excessive exercise, according to new results from a new study from New Zealand.
Posted by admin as News, Nutrition, antioxidant, power at 9:42 AM MST
The Science and Art of Training
I’ve been debating on the subject of high intensity training vs lower to 
moderate intensity training otherwise known as continuous training(click link training programs). There is a time and a place for both. Control the amount of intensity and you’ll be much better in the long run. High intensity interval training (HIIT) can produce to many mistakes that lead to illness, injury and burnout. Sure, the majority of athletes are time crunched. They have families, careers and other obligations. What happens to lost training time do to illness, injury and burnout?
The Pareto Principle is a good example of how to train. Spend 80% of your time below 70% max heart rate. Another way to look at it, and be on the safe side, is to take 180-age and train around this heart rate 80% of the time. How do you spend the 20%? That is the finesse part of training. There is a fine line between to much intensity.
Marc
Posted by admin as Training, intervals, performance, power at 1:36 AM MST
March 23rd, 2010
Chit Chat Ride Training Stress By The Numbers
During yesterdays chit chat group ride from Joyride Bicycles I produced a training stress score of 73. Here is how TSS is figured out mathematically: .57 intensity factor^2 x 2.25 hours x100 = 73 TSS.
How much energy did I use? You don’t need a calorie measuring device to do this. I burned approximately 1100 kcal. The human body stores approximately 350-400 grams of carbohydrate. At 4 kcal/g that comes out to 1400-1600 kcal as carbs stored. Let’s make it 1500 kcal that I store for, arguments sake.
TSS basically represents glycogen usage. So 100 TSS = 100% usage and thus 15kcal, in this example, is equal to 1 TSS (15kcal x 100=1500 kcal). If I take yesterdays chit chat ride TSS of 73 and multiply it x 15kcal/TSS I come up with 1100 kcal that I burned during that ride.
To find out more on how to use power in your training and the metrics related power visit training peaks.
Marc
January 24th, 2010
Safety the Google Way
So you’re out riding, for that matter doing anything, and you want your family ect… to know where you are. You want them to know you’re safe. You can use Google latitude on your phone to track your every movement. Your family or friends, from their computer, can follow along and watch as you ride down the highway.
Marc
December 23rd, 2009
Nutrition Tracking With Your Cell
Evidence-Based Development of a Mobile Telephone Food Record
Most of us have cell phone and most have or are leaning towards a cell with internet access. Using a cell is a great way to be able to keep track of your nutrition intake because you have it with you all the time. I did a quick google search and there are a lot of nutrition tracking apps out there. Online training software, such as training peaks, even allow you up upload the information to your workout log. A great way to keep eveything in one place for you to track, your coach/trainer or nutritionist to look at.
If you’re thinking of making nutrition tracking your new year’s resolution what better way than with your web access phone.
Marc
Posted by admin as Nutrition at 1:54 PM MST
December 21st, 2009
The KAATSU-Master Training System
Testing New Exercise Technique
A new type of weight training that is being developed through a partnership with American College of Sports Medicine and Sato Sports Plaza of Japan. This technique could reduce the stress on athletes and older adults whom have a limit on physical stress that can be applied to the body, such as joint problems.
This technique allows for a reduction of the external loads that need to be lifted from a traditional high load of 80 percent of a person’s strength down to 20 percent while maintaining all the benefits of the high-intensity programs.
Taken from Medicalnewstoday.com
Marc
Posted by admin as News, general, performance at 12:35 PM MST
December 4th, 2009
Make Your Trainer Workouts Fun
Make good use of those commercials while on the trainer. During the commercial pump up the intensity to around 80% of max heart rate. This is a 2-3 minute effort. Then recover when your program comes back on.
Another way to make the trainer time go by, go at 70% of max heart rate for as long as you can. The American College of Sports Medicine recommends hitting at least 70 percent of your MHR while you exercise to maximize your calorie burn and fat loss. Then recover by spinning. Next, try to go at 85% of MHR for as long as you can.
Make your trainer workouts fun. Burn up that trainer and burn up some calories
December 3rd, 2009
Give the Gift of Pain
For that special loved one or maybe a gift for yourself try out one of my training services. Let me design a training program, for next year, and they will remember you every day of the year. Maybe you, yourself, need that extra push. I’ll be there for you to get you to the next level.
Rightway Performance » Gift Certificates!
Marc
Posted by admin as Rightway Coaching Services, general, power at 1:32 PM MST
Limited Time Endurance Training
If you have limited time to train there is a technique that increases endurance as described by Dr. Gabe Mirkin in this article Why Sprinting Improves Endurance. This involves short, 30 second, intervals at maximum power. I mentioned, in the previous post, that I recommend this type of interval session to fine tune your criterium/cyclcross fitness. Seems like it also boosts your endurance.
If your event is anything over 1.5 to 2 hours, I would recommend still putting in time at over 1.5 hours. You still want to be specific to your event by building up time in the saddle and developing the pathways associated with longer durations.
Finally, as a beginner you should have a good base of 3-4 months before attempting these. There is a greater risk of injury if you don’t have a good base built up.
Marc
Posted by admin as Training, intervals, power at 9:56 AM MST