tag:blogger.com,1999:blog-61721469493649935742024-03-05T02:53:21.665-08:00Loving the LactateUnknownnoreply@blogger.comBlogger18125tag:blogger.com,1999:blog-6172146949364993574.post-87651181613112991462012-07-25T07:08:00.000-07:002012-07-25T07:08:47.267-07:00The Saddle and Your Butt<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Part 2</span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">In <a href="http://lactatelover.blogspot.co.uk/2012/07/the-saddle-and-your-butt.html" target="_blank">part 1</a> we looked at up and down, here we will consider the effects of forwards and backwards or 'fore and aft' as is often referred to.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">THE WARNING.Firstly, the information here is just that, don't go rushing out to your bike and risk injuring yourself by moving your seat post up or down or both - for the more particular of you, you will end up with a scratched seat post to upset you before you get as far as the risk of injury a maladjusted Saddle Height can bring.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">The purpose of the information here is more to raise general awareness rather than be prescriptive, the advice as always is to make sure your bike fits you as best it can.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Now that is out of the way let's move on.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">When you look at the connection of your saddle to the seat post there will almost certainly be a bracket that allows some form of adjustment for backwards and forwards, <a href="http://www.cervelo.com/en_us/bikes/2012/S5/gallery/#video_headline" target="_blank">some specialist cycles such as the Cervelo S5 even have two separate attachments for the saddle bracket</a>. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Considering the additional engineering required to do this, it would be sensible to assume that there is some benefit to be gained from the saddle position.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">In basic terms once you have the correct saddle height, the forwards backwards position of the saddle will help determine the riders position relative to the pedaling mechanism of the bike. Too far forward and there is a risk of injury and too far back and there is a loss of power and efficiency, not to say that this would not result in injury also.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The ideal position in road cycling, more on TT in a minute, is found with the knee roughly over the centre of the pedal spindle axle with the pedals parallel to the ground, if assuming a flat supporting surface.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This Knee over Pedal ideal has been used for decades and does have merit, however, as most methods used to measure this need to be static, the application is limited. After all do you sit still when you ride your bike and do you adopt differing positions depending on your effort level?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">For this reason the <a href="http://www.fit-me-up.com/retul" target="_blank">Retul System</a> used <a href="http://www.fit-me-up.com/" target="_blank">here</a> is dynamic taking measurements with the rider working at different effort levels. In this way the fitter is able to see how the rider moves around on the bike and discuss this with them to create the most suitable fit.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">With regards TT positioning, this is somewhat different. As the rider is aiming for a lower, fixed and ideally more aerodynamic position with the torso rotated forward the saddle is also moved forward to help accommodate this, with the knee often being up to 90mm further forward relative to the 'standard' road position. Again this may alter from rider to rider and also at different effort levels.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The best position for the cyclist is often a form of compromise between the bike the rider and the goals of the rider, by completing the <a href="http://www.fit-me-up.com/rider-history-form" target="_blank">pre-fit questionnaire</a> the cyclist is able to provide the fitter with information to help the conversation develop during the fit.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Once the saddle position is reached the front of the bike can then be addressed, looking at stem length, handle bar height and position.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">To discuss your needs <a href="http://www.fit-me-up.com/contact-us" target="_blank">contact us here</a> or for details regarding a free fit, <a href="http://lactatelover.blogspot.co.uk/2012/07/free-retul-bike-fits.html" target="_blank"><span style="font-size: x-large;">click here</span></a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-90574450259522492302012-07-24T09:37:00.000-07:002012-07-24T09:37:03.944-07:00Free Retul Bike Fits<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With every deposit taken for either a <span style="background-color: white;"><a href="http://www.legendfactory.eu/home/" target="_blank">Legend</a> or Formigli</span><span style="background-color: white;"> Frame during the Olympic events we will be providing a free <a href="http://www.fit-me-up.com/retul" target="_blank">Retul Bike Fit</a>. </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="background-color: white;">Have a look at the <a href="http://sisray.smugmug.com/photos/swfpopup.mg?AlbumID=21435536&AlbumKey=hZzzdm" target="_blank">Slide Show</a> for the frame detail</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">For more details or to book in </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">give us a call at <a href="http://www.fit-me-up.com/" target="_blank">Fit Me Up</a> on 01992 507901</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">All frames are fabricated in the factory in Italy by Craftsmen.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">With frame sets starting @ £1,999 (inc. VAT) having your bespoke frame is closer than you may have thought.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOH4RG4Xx2lVvZ_ArdbK9MNPDiLXuLFGXSBzqNDqFSh0DzyYYuJJwLCuOEebgUspZpDw2xBs8FW7hC1mvj1OZs7nkdSRux83yMOsyVCAgyEA5s4XOyPOXDT3FZTDPGWgMyvTDD2B7XnwFQ/s1600/Legend.GIF" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="387" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOH4RG4Xx2lVvZ_ArdbK9MNPDiLXuLFGXSBzqNDqFSh0DzyYYuJJwLCuOEebgUspZpDw2xBs8FW7hC1mvj1OZs7nkdSRux83yMOsyVCAgyEA5s4XOyPOXDT3FZTDPGWgMyvTDD2B7XnwFQ/s400/Legend.GIF" width="400" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">An example frame we have here at Fit Me Up</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-32319110353380285552012-07-12T05:16:00.000-07:002012-07-12T05:16:01.640-07:00Custom Build Cycles<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Custom Made Frames are on their way!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">More details to follow, soon, but we are going to be working with two Italian builders to construct one off frames in Carbon, Aluminium and Titanium.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">More to follow at</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Fit Me Up</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Retul & VO2 Hertford</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-63218250034456436492012-07-11T06:57:00.000-07:002012-07-11T06:57:36.038-07:00The Saddle and Your Butt<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">THE WARNING.Firstly, the information here is just that, don't go rushing out to your bike and risk injuring yourself by moving your seat post up or down or both - for the more particular of you, you will end up with a scratched seat post to upset you before you get as far as the risk of injury a maladjusted Saddle Height can bring.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">The purpose of the information here is more to raise general awareness rather than be prescriptive, the advice as always is to make sure your bike fits you as best it can.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The interface which takes the majority of your contact with your beloved bike is the saddle and it just happens to make that contact with (normally) the most sensitive part of your anatomy to remain in contact with your bike...</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>So what choices do you have with your saddle?</b></span></div>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Up and Down</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Forwards and Backwards</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Nose higher or Lower (tilt)</span></li>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Part 1</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Up and down</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This is often the most simple and therefore commonly altered part of the bike geometry, with everyone knowing an expert who has guided them in to the 'correct' height. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">With what I see in the fitting studio, bikes with saddle heights too low by far out weigh the number of bikes with saddles that are too high.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Not hugely surprising given the need to reach the pedals and the insecure sensation of sitting too high.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So why bother getting it right?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Well perhaps we could consider</span></div>
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<li style="text-align: justify;"><span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">To reduce the risk of injury </span></li>
<li style="text-align: justify;"><span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">To increase comfort</span></li>
<li style="text-align: justify;"><span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">To maximise efficiency</span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">The height of your saddle has a large impact on the ranges of motion that the Hip, Knee and Ankle joints move through during the pedalling cycle and given that this is repeated more than once per second for the average Cyclist for hours on end it is to be expected that this is important to get right. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Due to the anatomy of the lower limb, the knee is the joint most often presenting with pain and injury, with large muscle groups conveying their power through the patella (knee cap) and down onto the Tibial Tuberosity, combined with the common predominance of Quadricep biased cycling (another time) the knee is often put through some real stress!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">What does that mean to the rider and his/her saddle</span></div>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Too Low</span></li>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">the knee will be forced to move to far in front of the foot at points in the pedal rotation, leading to additional unwanted stress and risk of injury.</span></li>
<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">the knee may be forced from a simple path of up and down to a potentially torturous motion looking like an orbiting planet as it moves through the pedal cycle including unwanted rotation and sheering stresses.</span></li>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Too High</span></li>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">the rider will have to rock excessively from side to side to reach the pedals.</span></li>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">the Knee may not suffer too greatly here, but the inner thigh may become sore as it is forced to rub against the side of the saddle.</span></li>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">the spine has to rotate as the leg reaches to complete the bottom of each pedal cycle.</span></li>
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<li style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">this can indirectly lead to knee irritation via the iliotibialband becoming tight and leading to the patella shearing.(again something for another time)</span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">So with just minimal examples of issues caused by incorrect saddle height from the plethora out there it would seem the 'Goldilocks' approach of not too high and not too low is the key...</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">To find out what is 'just right' for you visit our <a href="http://www.fit-me-up.com/why-bike-fit" target="_blank">Retul Certified Fitting Studio</a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">To add further complication (fun) to the mix, the actual saddle height will often benefit from being altered to suit the riding discipline, for example</span></div>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">Mountain Bike</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Road Bike, flat riding</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Road Bike, climbing</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Time Trial Bike</span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">The Mountain Bike, speaks for itself, as the saddle can serve to hinder some riders. The other three simple examples perhaps less so, but nonetheless there is much information available to suggest that at least some of the data is relevant.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">As the rider moves forward or backward on the saddle, the relative distance to the bottom bracket alters and this leads to a difference effective saddle height, but more of this next time.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Any Questions or to discuss a fit for you visit <a href="http://www.fit-me-up.com/contact-us" target="_blank">Dean Taylor @ Fit Me Up </a></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">or <b>call us here in Hertford on 01992 507901</b></span></div>
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</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-71105861622273520202012-06-15T07:37:00.000-07:002012-06-15T07:37:23.828-07:00Core Stability-Doing the Dull Stuff...<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Here goes, I am prizing the lid off a can of worms here...</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Having interviewed a client earlier today with a foot problem and tracing the origin back to basic 'core instability' it got me thinking & watching some videos of cyclists to confirm I was not going mad...</span></div>
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<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">This followed a rapid Internet search and there it was (research is so much easier than 20 years ago!)...</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Something I have mentioned in passing to cyclists when looking at their 'fit' on the bike or their 'form' during a VO2 test, is lack of stability in the pelvic area.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">A great deal of my experience here dates back to being a Basic Grade (I think they call them Staff Physios now) in a Specialist Stroke Rehabilitation Unit. One of the many challenges for the Patient is to engage the postural set of muscles on one side of the body, with reduced awareness and control without creating or increasing unhelpful patterns of movement elsewhere (or so I remember it).</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">How does this relate to cycling?</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Well, unless a serious recreational athlete or 'age grouper' is injured enough to seek treatment to the back very little stability work is ever done or perhaps worse still work is done but to strengthen the wrong muscles or movement patterns, the most common being to strengthen muscles whose primary function is movement in the erroneous belief this will assist postural control creating patterns of muscular recruitment that hinder rather help.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">In general there is a training focus on</span></div>
<div style="text-align: justify;">
</div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Leg Strength/Power</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Aerobic Fitness</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Bike Position</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">More expensive bike parts...</span></li>
</ul>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">After all, these are all interesting and some can be measured and give instant feedback regarding results.</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">While I have no particular issues here, take this example for a moment.</span></div>
<div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">When cycling, 5 points of contact are made with the bike.</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Both hands on the bars.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Contact with the Saddle.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Both feet on the pedals.</span></li>
</ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">The hands form a relatively fixed base of support that we rely upon for balance (this is exacerbated in the TT position due to the arm pads).</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">The pedals form a fixed base of support and serve as the main interface by which rider effort is conveyed to the bike.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">The contact point with the saddle allows for movement both fore & aft and from side to side.</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">This is the key point, t<u>he bit in the middle is most free to movement</u>, and is between to relatively fixed points, one of which has been trained to produce a sustained high power output alternating from side to side causing a torsional moment around the lower back and pelvis.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">If this area has not been specifically trained to work with these stresses or has some previous injury that has not been properly dealt with, an issue is likely to result.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Think in the extreme of two solid objects joined by jelly, with one end needing to be still and doing as little work as possible (arms) the other driving the object forward by twisting - the result is unlikely to be efficient and at worst catastrophic.</span></li>
</ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">The issues this can lead to could be (& there <u>are</u> more)</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Asymmetrical movement on the bike leading to a functional weakness and injury.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Pain due to excessive movement.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Pain in other areas due to faulty mechanics.</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">My client today was complaining of sub-talar foot pain...</span></li>
</ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Reduced aerobic endurance due to respiratory restriction.</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Respiratory muscles being recruited for stability needs.</span></li>
</ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Fatigue of postural muscles, leading to injury</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">A bike offers a relatively stable platform for the athlete, if a Triathlete was to pre-fatigue postural stability (core) muscles then run the likelihood of injury is even greater.</span></li>
</ul>
</ul>
</ul>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Just a few thoughts directed at Cyclists who really do need to 'Consider the Core'.</span></div>
</div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Where is the downside on this, it will assist with conditioning, is designed to make more effective use of the muscles that are being carried up hills any way so consider seeking the correct advice through the assessment of the qualified health professional and then getting some work done when you know you will not just be causing further issues.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Happy Miles</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-18381039256217970012012-06-09T03:06:00.001-07:002012-06-09T03:06:58.146-07:00June Update<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">It has been a busy few months since the last blog, both in and out of the office.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">We have added some additional and simplified motion capture software to help cyclists understand more about their position in relation to the bike, which has worked very well.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">In addition to this we have also reintroduced some old fashioned analogue data collection to our processes to help understanding so the rider can gain more from the experience of the fit.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Over the next few months we will be analysing some specific aspects of the fit and the relatioship to muscluar activation, more next time.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">As for being out of the office, personal training has been really aimed solely towards the L2P24 in July, but that has not go in the way of a couple of Sportives, including the excellent <a href="http://www.etapecaledonia.co.uk/">Etape Caledonia</a> and some warm weather trips to both Tenerife and to main land Spain (thanks Mark) which made the most of the smooth roads, patient motorists and warm weather...</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Until next time</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-73044972739356049612012-02-02T08:03:00.000-08:002012-02-02T08:03:55.439-08:00Ironman Visit<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">No, not a visit from Robert Downey Jr in his red suit...</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Last week we had a visit from <a href="http://swimbikeandruntokona.wordpress.com/">Sam Baxter</a>, who wist working full time, managed a top 100 finish in his maiden visit to Ironman Kona 2011. </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Having ridden with but largely behind Sam over the last 2 years, I can say he is one of the nicest guys you will meet and I am sure all who know him will wish him well this year too. </span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;">Exploits from his racing and training can be followed <a href="http://swimbikeandruntokona.wordpress.com/">here</a>.</span></div>
<div style="text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">During his visit we performed a Resting Test</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFiu6Xxm8LHmbIz8pQb4yCQudSIKR88Fua9VZDGd9QYuhg75eZkVxCosxN7tnefvC89ltV7nqJ5c4zwfb7IbrvqFZ2llhzsJZJaQj3gm1nSRW-maRyLkAbnlqxYtQd6PQ1eS83dlIOv93a/s1600/Baxter+002.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFiu6Xxm8LHmbIz8pQb4yCQudSIKR88Fua9VZDGd9QYuhg75eZkVxCosxN7tnefvC89ltV7nqJ5c4zwfb7IbrvqFZ2llhzsJZJaQj3gm1nSRW-maRyLkAbnlqxYtQd6PQ1eS83dlIOv93a/s320/Baxter+002.jpg" width="320" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">We also performed a VO2 Threshold test YOUTUBE link to test <a href="http://www.youtube.com/watch?v=wRX_MSMJFFw">that can be viewed here.</a></span></div>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Needless to say Sam performed pretty well on the test, it would be unfair to disclose the exact results, but the time he has devoted to his training has paid good dividend.</span><br />
<br />
<br />
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">To finish off our morning we checked over Sam's TT position using he Retul system</span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYuY1aaoZ02Zdmhg7GWDrrqLNb80xONNva0jUUMSzU9J4q48VxLELcIiwkSjI7DcXsDP0o4qEPeDuAyGw0wK7hScusBCCK31XevORn_M4FJQlAVi4KZxY4bSvF75A6VxdJn3uUlX_Hztex/s1600/Baxter+003.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYuY1aaoZ02Zdmhg7GWDrrqLNb80xONNva0jUUMSzU9J4q48VxLELcIiwkSjI7DcXsDP0o4qEPeDuAyGw0wK7hScusBCCK31XevORn_M4FJQlAVi4KZxY4bSvF75A6VxdJn3uUlX_Hztex/s320/Baxter+003.jpg" width="320" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">There is also a brief video <a href="http://www.youtube.com/watch?v=NF0uPlf40mw">here</a></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><b><a href="http://swimbikeandruntokona.wordpress.com/2012-races/">Follow Sam and his endeavours this year.</a></b></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Good Luck Sam! </b></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-71746680422686374642011-10-11T08:28:00.000-07:002011-10-11T08:28:13.439-07:00Another Bog?<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">When I started this blog, I was determined to make it more useful and less of a 'personal diary & set of opinions'.</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This still holds true so, although I have accepted the challenge to get into reasonable shape for the <a href="http://www.london2paris24.com/event.php">London to Paris in 24 Hours in July</a> I thought perhaps I could use it for a record of how my physiology responds to training and what training it is responding to...</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Having just come to the end of a 'block of training' and having an enforced rest at a conference for a couple of days, now could be a good time to start the record.</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Current stats (pre-conference); Taken 16 August 2011</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
</table>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"> </span><br />
<div style="text-align: justify;">
</div>
<div style="text-align: -webkit-auto;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-bottom-style: none; border-collapse: collapse; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial;"><tbody>
<tr><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: black; border-left-style: solid; border-left-width: 1pt; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: black; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div style="margin-bottom: 0.0001pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<span style="color: black; font-family: Arial, sans-serif;">Weight</span></div>
</td><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: black; border-top-style: solid; border-top-width: 1pt; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div class="MsoNormal">
86KG<o:p></o:p></div>
</td></tr>
<tr><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: black; border-left-style: solid; border-left-width: 1pt; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div style="margin-bottom: 0.0001pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<span style="color: black; font-family: Arial, sans-serif;">Height (I hope this does not change!)</span></div>
</td><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div class="MsoNormal">
76 inches<o:p></o:p></div>
</td></tr>
<tr><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: black; border-left-style: solid; border-left-width: 1pt; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div style="margin-bottom: 0.0001pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<span style="color: black; font-family: Arial, sans-serif;">Body Fat %</span> </div>
</td><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div class="MsoNormal">
10</div>
</td></tr>
</tbody></table>
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<tr><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: black; border-left-style: solid; border-left-width: 1pt; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div style="margin-bottom: 0.0001pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<span style="color: black; font-family: Arial, sans-serif;">Zone 1</span></div>
</td><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div class="MsoNormal">
91 – 100</div>
</td></tr>
</tbody></table>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-bottom-style: none; border-collapse: collapse; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial;"><tbody>
<tr><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: black; border-left-style: solid; border-left-width: 1pt; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div style="margin-bottom: 0.0001pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<span style="color: black; font-family: Arial, sans-serif;">Zone 2</span></div>
</td><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div class="MsoNormal">
101 – 117</div>
</td></tr>
</tbody></table>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-bottom-style: none; border-collapse: collapse; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial;"><tbody>
<tr><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: black; border-left-style: solid; border-left-width: 1pt; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div style="margin-bottom: 0.0001pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<span style="color: black; font-family: Arial, sans-serif;">Zone 3</span></div>
</td><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div class="MsoNormal">
118 – 133<o:p></o:p></div>
</td></tr>
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<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-bottom-style: none; border-collapse: collapse; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial;"><tbody>
<tr><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: black; border-left-style: solid; border-left-width: 1pt; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div style="margin-bottom: 0.0001pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<span style="color: black; font-family: Arial, sans-serif;">Zone 4</span></div>
</td><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div class="MsoNormal">
134 – 143</div>
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<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-bottom-style: none; border-collapse: collapse; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial;"><tbody>
<tr><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: black; border-left-style: solid; border-left-width: 1pt; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div style="margin-bottom: 0.0001pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<span style="color: black; font-family: Arial, sans-serif;">Aerobic Threshold</span></div>
</td><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div class="MsoNormal">
134<o:p></o:p></div>
</td></tr>
<tr><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: black; border-left-style: solid; border-left-width: 1pt; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div style="margin-bottom: 0.0001pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<span style="color: black; font-family: Arial, sans-serif;">V0<sub>2</sub> @ Peak<o:p></o:p></span></div>
</td><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div class="MsoNormal">
44.4 ml/KG/min<o:p></o:p></div>
</td></tr>
<tr><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: black; border-left-style: solid; border-left-width: 1pt; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div style="margin-bottom: 0.0001pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<span style="color: black; font-family: Arial, sans-serif;">V0<sub>2</sub> @ Threshold<o:p></o:p></span></div>
</td><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div class="MsoNormal">
38.9 ml/KG/min<o:p></o:p></div>
</td></tr>
<tr><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: black; border-left-style: solid; border-left-width: 1pt; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div style="margin-bottom: 0.0001pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<span style="color: black; font-family: Arial, sans-serif;">Peak Power output on WattBike</span></div>
</td><td style="border-bottom-color: black; border-bottom-style: solid; border-bottom-width: 1pt; border-left-color: initial; border-left-style: none; border-left-width: initial; border-right-color: black; border-right-style: solid; border-right-width: 1pt; border-top-color: initial; border-top-style: none; border-top-width: initial; padding-bottom: 0cm; padding-left: 5.4pt; padding-right: 5.4pt; padding-top: 0cm; width: 260.5pt;" valign="top" width="347"><div class="MsoNormal">
1061 Watts<span class="Apple-style-span" style="font-size: medium;"><o:p></o:p></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: -webkit-auto;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The general aim is to improve through training over the next 7 months, to finish the challenge within in the set time, whilst raising a decent amount of money for a very worthy cause.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-22611197279901255992011-09-21T06:28:00.000-07:002011-09-21T06:29:04.240-07:00Gentle Sunday Ride<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Sunday came around and the weather confounded the forecast and it was dry!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Fantastic, out we rolled for a gentle ride out...</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Although the sun in the sky helps to stave off any tiredness and the general poor road quality prevents me spending too much time looking at my heart rate monitor, I was aware the ride did not feel that gentle, to me anyway...</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">On returning home, I was able to upload the data from my hear rate and understand why.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvguualnVO-BbRChwzi1uOQ-Zsk-lo-uApuJjnqE8swdF0UdOBL0gKjuR0iUIAzuk4fN8pFfuD1WhZZCc0ajV9ivejypTGm5v6RztAy96k9T7aojVWFs6iEkfwMYkg7Zn57NLszAeXpeFh/s1600/Session+Zones.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvguualnVO-BbRChwzi1uOQ-Zsk-lo-uApuJjnqE8swdF0UdOBL0gKjuR0iUIAzuk4fN8pFfuD1WhZZCc0ajV9ivejypTGm5v6RztAy96k9T7aojVWFs6iEkfwMYkg7Zn57NLszAeXpeFh/s320/Session+Zones.JPG" width="320" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The diagram to the left explains why, not a lot of time for recovery there.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The 'spikes' show either when I was on the front of our short pace line, climbing a hill or just letting the sun fan my natural over exuberance...</span></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Useful information though, as I know know that my legs felt as they did for a reason and some simple (meaningful) data explains why...</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you would like to learn more click<a href="http://www.fit-me-up.com/aerobic-threshold"> here</a> or to book a test to find your own 'zones' click <a href="mailto:info@fit-me-up.com">here</a>.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Enjoy the riding.</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-66052366373207183072011-09-15T08:42:00.000-07:002011-09-15T08:46:09.659-07:00Rolling with Retül<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">After getting as fit and strong as you can given the various demands on your time, the next step (or often the first step) is to get a 'faster' bike. To be quite honest, the 'faster' bike bit confuses me as the limiting factor for most of us (me for certain) is the rider - put a professional athlete on the bike and it will instantly be faster!</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Anyway, back to the point. You have the bike you want. </span></div>
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<a href="http://retul.com/uploads/documents/Retul%20Cyclist%20Tab%20Screen%20Shot.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="208" src="http://retul.com/uploads/documents/Retul%20Cyclist%20Tab%20Screen%20Shot.jpg" width="320" /></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Do you know how to set it up to get the best out of it and you?</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Using the Retül 3D imaging technology, we can help you set your bike up so that you can do just that.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">For more information<a href="http://www.fit-me-up.com/retul/the-technology"> click here</a></span></div>
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<a href="http://retul.com/uploads/documents/Retul%20Bike%20Tab%20Screen%20Shot.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="208" src="http://retul.com/uploads/documents/Retul%20Bike%20Tab%20Screen%20Shot.jpg" width="320" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">After using the information from your orientation to your bike and altering the bike to fit more around you, we are then able to map over the geometry of your bike to allow you to apply the settings to any other bikes you have.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">For more information <a href="http://www.fit-me-up.com/retul/the-practicalities">click here</a></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The system very kindly comes with a set of 'ideals' for the rider, with the fitter applying common sense to physical limitations, comfort and the goal of the rider!</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>join the newsletter for details of discounted rates</b></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>or <a href="http://www.fit-me-up.com/contact-us">contact us here</a></b></span></div>
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<a href="http://retul.com/uploads/documents/RetulSkyPrintAd.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://retul.com/uploads/documents/RetulSkyPrintAd.jpg" width="276" /></a></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-38019808134920481482011-08-24T09:14:00.000-07:002011-08-24T09:14:39.113-07:00Blog 8: What is in it for me?<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">That all depends on what you want.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Each Zone is understood to offer certain physiological adaptations. Each offers potential benefits to performance. Although not mutually exclusive a rough summary is shown below.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY_lG5AqqJT2dO2ra2NnKgWaVJXFAs77Aw4AVn9vnSwcaVyVUnehNuo4LD7O1xWY4JVYxrlKqkVue6ZQab2Zr_w_2AoN-0tiWwBsSoST4h1ARZOWMIuAE2Y66KS_zr8wWgW5ouRzO79XKI/s1600/Zones+phys+Adapts.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="388" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY_lG5AqqJT2dO2ra2NnKgWaVJXFAs77Aw4AVn9vnSwcaVyVUnehNuo4LD7O1xWY4JVYxrlKqkVue6ZQab2Zr_w_2AoN-0tiWwBsSoST4h1ARZOWMIuAE2Y66KS_zr8wWgW5ouRzO79XKI/s640/Zones+phys+Adapts.JPG" width="640" /></a></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">By working in and through the first 3 Zones, less recovery will be required compared with using Zones 4 and 5, which although produce their distinct advantages, do produce the vastly increased risk of injury. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">In general terms, the individual would need to work through each Zone to reach the higher echelons of exertion and then back down again before ceasing activity. Metaphorically 'going through the gears'.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">However, it is worth noting that there are specific adaptations that occur in the first Zone, which do not occur to the same extent in the other four.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Being guilty, as I certainly was at the beginning of my training, of neglecting this lower intensity area of training is akin to neglecting the pluming. By increasing capillary density we are proving a system to take blood to our muscles and just as importantly a system to remove waste and Lactic Acid when it is produced.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Not working to take advantage of this will hamper recovery following more intense efforts and reduce the ability to perform successive intervals of increased effort. I can vouch for this personally, at the beginning jumping on my bike and just pushing as hard as I could...</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">It would seem that this can be a common error without a coach or some guidance.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you would like more assistance, together with details of how you can receive a workout emailed to your inbox <a href="mailto:info@fit-me-up.com">email us here</a></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Enjoy your cycling</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-65761959930590290312011-08-19T08:19:00.000-07:002011-08-19T08:19:49.395-07:00Blog 7 : Zoned In<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;">So just how serious do you want to get?</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">You have the information, what are you going to do with it?</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The information is useful, but the power is in the application, if you have certain specific goals, you can set your exercise year around them. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Just like top level cycling pro's look to peak for Le Tour perhaps. With your training at certain points in the year set around specific energy systems being exercised, building the intensity or your training to reach a peak that may resemble the building of a pyramid with the peak representing your most important event or race.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Or you could be looking to improve your base level of efficiency to enjoy your cycling more, either way, now you have the information to do so.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The training principles and health principles still apply as they do to the more focused or serious cyclist, with the main difference being reason behind the activity and the volume performed.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Either through learning yourself or with the help of a professional trainer, you will be able to look at the areas that require attention and work to improve.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Enjoy you riding and for further information <a href="mailto:info@fit-me-up.com">info@fit-me-up.com</a></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Just before I go...</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">One point to clear up, well a couple attached to one really.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
</div>
<ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">As your body becomes more efficient, you will need to use a reduced amount of energy to achieve the same result.</span></li>
<ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">more speed/power @ a lower heart rate for example.</span></li>
</ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">As your body becomes more able to utilise fat as a primary source of energy during exercise, this will not automatically make you 'less fat'.</span></li>
<ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">if you are doing more exercise and using more energy without increasing your food intake, you will be likely to reduce your body's level of energy stores (generally fat)*.(*Be careful here though, it may be worth seeking dietary advice or talking with your healthcare professional).</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">on the whole and <b>without </b>giving nutritional advice, maths are the key here.</span></li>
<ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">input - output = either storage or usage of storage</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">if you eat more energy than you need to provide for your needs, in general, it will be stored and vice versa*.</span></li>
</ul>
</ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">In Summary</span></li>
<ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">your body has a greater abundance of fats to be used for energy, this is why you would train to utilise them for energy during an endurance event.</span></li>
<ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">the primary purpose of this is not reduction of fat in the body...</span></li>
</ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">But mostly, have fun!</span></li>
</ul>
</ul>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-55465221076197414162011-08-18T09:09:00.000-07:002011-08-18T09:09:34.715-07:00Blog 6: Testing<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Collecting the data is an important part of the process.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Two simple tests can help you establish your training needs and progress to date.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">the first looks to gather some data at rest, with spirometry employed to measure oxygen and carbon dioxide flow to and from the body.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The protocol is to simply find a consistently stable data sample while at rest in order to ascertain the ratios of the two gasses being required by the body.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The data resembles the illustration below</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj17AhtLt8RSd5ESs_HRY1kPKjsDB8j81ZoVZGYXQZ3m0LrNZCGj7YvGQITP8x1Hr8jTKs4pJyWLJcbVNsCTSh9C3swaEMWp19zU9UqSYC4jx9SAcRt6Bun-u4iCELSpCidXKyKsS3n84O8/s1600/Resting+Test.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj17AhtLt8RSd5ESs_HRY1kPKjsDB8j81ZoVZGYXQZ3m0LrNZCGj7YvGQITP8x1Hr8jTKs4pJyWLJcbVNsCTSh9C3swaEMWp19zU9UqSYC4jx9SAcRt6Bun-u4iCELSpCidXKyKsS3n84O8/s320/Resting+Test.JPG" width="320" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The aim being to establish the primary source of fuel utilised by the body at rest and the number of calories required for the resting body.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Next comes the exercise test.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">A maximal test is not required as we are only looking to find the 'Threshold' here, the tipping point if you will, when the body turns to carbohydrate as a primary source of fuel and starts to rapidly accumulate lactate. You are probably familiar with that burning feeling...</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The data collected shows the changes being demonstrated in the gaseous exchange measured.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDz2AXBO5mh1kCnJGdXN0Y2Hoa-5HZnkyVBU1K6MlYkSThi0eACukD3ThiOkcmQKjE0t4cpNeqXofvXHcdtX6qLT1xb6CSox8JMsuJpO9AzMz4lgeknwzXmhPx4WtGpDROuTjAXRwPK-Bk/s1600/threshold.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDz2AXBO5mh1kCnJGdXN0Y2Hoa-5HZnkyVBU1K6MlYkSThi0eACukD3ThiOkcmQKjE0t4cpNeqXofvXHcdtX6qLT1xb6CSox8JMsuJpO9AzMz4lgeknwzXmhPx4WtGpDROuTjAXRwPK-Bk/s320/threshold.JPG" width="320" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The data are then analysed and the Zones created, progress measured and a further plan formulated.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">For further information or to book a test <a href="mailto:info@fit-me-up.com">info@fit-me-up.com</a></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-40552460754182388842011-08-18T06:03:00.000-07:002011-08-19T08:21:10.529-07:00Blog 5: Workout Feedback<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">So, Know where you are and where you want to be, how about the journey?</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Well, that is how a personal trainer and/or 'Workout Feedback' comes into play. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you use a hear rate monitor, it is possible (with compatible monitors) to review your work out and get some <i>feedback</i>.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The value of this?</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Going back to a previous blog, using the map analogy if you have a starting point, a destination and map unless you check your progress you are a lot less likely to reach your destination without feedback or checking your direction</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsaTFZ4IvlfSqyPCDZrPuJLep4jKTEr25AZ5NNauUtseYOv7wK6q-4d4Z-cfGtm8LJptt4THySthisgrSTb4MbrAq7cFFkz8pMbKYu3R5l2L5NdI-6nfkVAZyglUd3R66iUA7tA1amPlgZ/s1600/Workout+feedback+example.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsaTFZ4IvlfSqyPCDZrPuJLep4jKTEr25AZ5NNauUtseYOv7wK6q-4d4Z-cfGtm8LJptt4THySthisgrSTb4MbrAq7cFFkz8pMbKYu3R5l2L5NdI-6nfkVAZyglUd3R66iUA7tA1amPlgZ/s320/Workout+feedback+example.JPG" width="320" /></a></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The above diagram shows an example of the feedback from a work out. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The aim was for the line (the uploaded heart rate trace from a monitor worn by the cyclist) to go from block to block on the graph.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Each colour block represents a Zone that the cyclist was aiming to be 'in' at a specific time during the series of intervals.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This shows how the cyclist struggled to return to Zone 1 progressively through the workout.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">As the cyclist was not breaching threshold during the efforts, it demonstrates a lack of ability to actively recover quickly. By comparing workouts over a period of time the improvement will be demonstrated.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">For more information or to book an assessment contact us <a href="mailto:info@fit-me-up.com">here</a></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-33091564411759110932011-08-17T06:12:00.000-07:002011-08-19T08:20:32.374-07:00Blog 4: The Energy Systems<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">In the human body there are complex number of chemical interactions that turn our consumed food into energy that can be utilised to keep us functioning and moving. These are way beyond the scope of this blog.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">So, I will keep it simple in relation to getting more of what you want from your cycling.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The importance of the energy system utilised is how long it is possible for the individual to sustain an effort level while using that system. </span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">For example the carbohydrate available within the muscle cells can last for around 10 seconds of a maximal effort, while the fat stores within the average healthy person's body could sustain them at a very low level for potentially more than a week.</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The relevance of this is that if an individual is pushing as hard as possible the effort level will reduce quite quickly, this could be followed instantly (in some cases) by a period of exhaustion, while the body recovers and attempts to replenish the energy stores.</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Another example would be a series of efforts that are sufficiently below the level of exertion leading to exhaustion to not have an immediate and apparent effect on the individual, but over a period of time, without the required level of recovery, lead to failure. </span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Perhaps this could be likened to riding up a hill that you have been able to ride up at given speed comfortably in isolation, but after having ascended other climbs first you find your self needing to slow down on the normally easy hill.</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The two example workouts below show graphically the different fuel sources utilised by this particular individual over time at a given heart rate.</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ3rHMmtbaxPDW83C8hzONsgXO7OLqceF_Wp4ruJscdQo9_grUvuVbRjWcO9KfoSo8J-tywiGoDXOK610kX8DLh_SavRmo2GLIGqiVk8kyDc5PyhDsq40PIHvDTmUl-puJmwwOPefzz0zF/s1600/Zone+1+Calories.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ3rHMmtbaxPDW83C8hzONsgXO7OLqceF_Wp4ruJscdQo9_grUvuVbRjWcO9KfoSo8J-tywiGoDXOK610kX8DLh_SavRmo2GLIGqiVk8kyDc5PyhDsq40PIHvDTmUl-puJmwwOPefzz0zF/s320/Zone+1+Calories.JPG" width="320" /></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The illustration to the left shows the individual working in their Zone 1 and how this will likely yield 2/3 of the fuel utilised from Fat. </span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This would perhaps be a gentle ride by a canal (the flattest ride I could imagine)</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwL64s1tMJlSWKadLPh2AIL_VIrdhhrEx7F5ceSCZ1eUuSOkDovnGj4mVkBKN4yXAlSj0HGR9nxRfXTGxn1Coc6au9nibObAc5hawwTWQw2Sb0igvOMSvVbMbqQL45jFabOMVyGdjgZkkY/s1600/Interval+Calories.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwL64s1tMJlSWKadLPh2AIL_VIrdhhrEx7F5ceSCZ1eUuSOkDovnGj4mVkBKN4yXAlSj0HGR9nxRfXTGxn1Coc6au9nibObAc5hawwTWQw2Sb0igvOMSvVbMbqQL45jFabOMVyGdjgZkkY/s320/Interval+Calories.JPG" width="320" /></a><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">However, the illustration to the right demonstrates an interval session with the individual working in Zones 2 & 3, requiring more energy and utilising a greater level of Carbohydrate for fuel. </span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">This could equate to a long climb with a series of alternating gradients.</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">While carrying out sport specific exercise and being aware of your own heart rate and the primary energy system utilised, you will have a much more accurate indication of your own need for recovery and ability to repeat the efforts.</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Also over time, you should be able to produce more power (more output) in a given Zone (at a given heart rate), in effect become more efficient.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">It is also worth noting that, while energy being produced may primarily from Fat stores, it will not be exclusive and vice versa.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">As a gross generalisation though;</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Fat Stores = Endurance</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Carbohydrate Stores = Instant Energy</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Again, it comes back to knowing where you are, how your body is using it's stores and how you can best work with your physiology to increase your cycling performance, enjoyment or both.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">For more information or to find out about your person Zones email us <a href="mailto:info@fit-me-up.com">here</a></span></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-6172146949364993574.post-49807353482528024702011-08-17T03:44:00.000-07:002011-08-17T03:44:56.485-07:00Blog 3: Interval Training<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">A simple example of and Interval Training Session is displayed below. The Heart Rate Zones are listed on the left, 1 to5. The actual Heat Rates to be achieved in these Zones are listed on the right.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The participant is then asked to perform a brief warm up and enter Zone 1 for 2 minutes, after this the participant is required to enter Zone 2 for 1 minute and then reduce the heart rate to the level of Zone 1 through a series of repeats to then end the session with 5 minute cool down.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNG3K9Je3__Kib2Uq2kisYvkzqL6y8PUpfR9Qu3_A3UvGtR8dmpgiYYcIxNnv39AukBV2UYP7sWlvmiqPS93lu13FvAaD_97G1I3_bFfCzHldmd5vrK8DEHhz6vdJVsBJxRWA7qqFrQY2Q/s1600/Example+Interval+Work+out.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNG3K9Je3__Kib2Uq2kisYvkzqL6y8PUpfR9Qu3_A3UvGtR8dmpgiYYcIxNnv39AukBV2UYP7sWlvmiqPS93lu13FvAaD_97G1I3_bFfCzHldmd5vrK8DEHhz6vdJVsBJxRWA7qqFrQY2Q/s320/Example+Interval+Work+out.JPG" width="273" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The principle is very similar to riding your bike up a hill, albeit a very short hill in the above example, and riding down the other side and riding up it again...</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">With the benefit of a structured plan, that is tailored to you and your needs, you are able to work within the Zones, and gain the rewards.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Even a steady cycle ride is not just steady, it will involve inclines and declines as well as changes in pace.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">By following a structured plan you are able to create a training impact on the systems that are utilised to provide the body with energy when cycling. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-24668466508535486352011-08-16T09:15:00.000-07:002011-08-16T09:15:48.485-07:00Blog 2: Training with Zones<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>The Plan</b></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">To make any training effective, there needs to be a plan.</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">So what do <b>you</b> want?</span></div>
<br />
<ul>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Speed</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Endurance</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Power</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Improved Recovery</span></li>
<li><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">All of the above please</span></li>
</ul>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Well, in the words of Vince Lombardi "</span><span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;">The only place success comes before work is in the dictionary."</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;">The plan forms the framework for the work and (boringly) measurement forms the framework for the plan.</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;"><b>Knowing where you are, helps you get where you want to go</b></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;">For anyone who can remember those large pieces of paper with pictures of locations on them referred to as 'Maps', this will make sense. They were fantastic at helping you get to your destination, if you knew where you were. </span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;">Just like the modern day 'Sat. Nav.', without a fix on it's current position, guiding you your destination will be impossible.</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;">So, establishing your starting point will help you define realistic goals.</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;">By establishing your 'Zones' as displayed in the imaginatively titled 'Blog 1', a simple test will help you to find where you are starting from and where you need to improve in order to get to where you would rather be.</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;">By then working to improve the efficiency and usage of each of these Zones, you will reap the rewards that you are aiming for.</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;">Additionally, the Zones themselves will alter, providing you with greater feedback to the results of your efforts.</span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;">For information on testing and how we can help you to meet your training goals and needs <a href="mailto:info@fit-me-up.com">contact us here</a></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif;"><br /></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-6172146949364993574.post-25174873291134652142011-08-13T06:58:00.000-07:002011-08-13T07:16:49.805-07:00<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Blog 1</b></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Sitting here reading my manuals and statistics, it occurred to me that there is simply not enough of this 'stuff' out there that is easy to get access to, so...</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Some information about <i>one</i> aspect of training...</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Training Zones</b></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaK0q48Dgx7TzPWHL4myeZkqiQD5QlLbVUW5KH7dWgwyjurbS5S5pcoR_UKipWAAfHd0xcSRnrymyAJXH_1VpNIcFmtUwmiVcaH0_a1gHIihqczsoOwVbp76AQOsk2TUzHKDNTYNuU7hlr/s1600/Zones+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaK0q48Dgx7TzPWHL4myeZkqiQD5QlLbVUW5KH7dWgwyjurbS5S5pcoR_UKipWAAfHd0xcSRnrymyAJXH_1VpNIcFmtUwmiVcaH0_a1gHIihqczsoOwVbp76AQOsk2TUzHKDNTYNuU7hlr/s1600/Zones+1.JPG" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">These are specific to the individual, these are (sadly) mine, the product of doing almost all of my training with the aim of 'feeling like I have worked hard', sound familiar?</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The point is that we need to work all of our 'Zones' to ensure that we gain the physiological adaptations (changes in our bodies) that will allow us to enjoy our sports activity more and, if desired perform at a higher level...</span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">The above diagram is biased towards showing the usage of 'Fats' as a primary (but not exclusive) fuel source, below is the same set of figures biased towards Carbohydrates as the primary fuel source.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuX-ETWSXxQCUHTLeWR238fcu_RRb2ok_NLxCgyI5NJfXiQjP_9WZQArGud97sjyvvZ6EJr6ar482qGAWvtF7u5vR03v6vnCrMketJ1hnK7aymJE7uST_7JN-Hbaz8T2QdWDXy-pPZdlIm/s1600/Zones+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuX-ETWSXxQCUHTLeWR238fcu_RRb2ok_NLxCgyI5NJfXiQjP_9WZQArGud97sjyvvZ6EJr6ar482qGAWvtF7u5vR03v6vnCrMketJ1hnK7aymJE7uST_7JN-Hbaz8T2QdWDXy-pPZdlIm/s1600/Zones+2.JPG" /></a></div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">As you can see, same figures, just a different perspective.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>And the purpose of this information?</b></span><br />
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Well, if you know what your body is doing, you are closer to getting control of your training. We are 'blessed' with living a time of immediacy, next day delivery from around the world and instant 'downloads', our minds have quickly evolved. Our bodies have not.</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you want to improve your fitness, it will take time and working hard <i>all</i> the time will not always lead to the fastest results.</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Some days, you are genuinely better off doing nothing and recovering than doing a hard work out. Of course, we are all individual and some of us have bodies that can tolerate more activity that other before we need to back off and take it easy, but we all share the same fundamental physiology...</span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b><span class="Apple-style-span" style="font-size: large;">Back to the purpose</span> </b></span></div>
<div style="text-align: justify;">
</div>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Simple, plan rest days and train at different levels of intensity and understand what each is doing for you.</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Enjoy your training</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">for more information <a href="mailto:info@fit-me-up.com"><span class="Apple-style-span" style="font-size: large;">info@fit-me-up.com</span></a></span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Unknownnoreply@blogger.com0