Oh baby...

Six pairs, hand picked direct from Austria. At least I can concentrate at work again now.

Boom - part 2

Tonight's workout - by the numbers:

• Number of intervals - 15
• Total amount of intensity - 10 min (it felt like a lot more)
• Number of consecutive intervals with max heart rate greater than 190 bpm - 8
• Last time my heart rate was above 190 bpm - May 31, 2008
• Last time my heart rate was elevated to any meaningful sort of level - August 1, 2009 (not proud of that one)
• Number of slices of post-workout birthday cake consumed - 1.5
• Number of marathon club members at the run - 23
  

It was a great run tonight. Wicked weather, awesome crew. Perfect.

Boom

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Late summer

Driving to canmore, alone with my thoughts. Trading emails with zach. Pearl jam tomorrow.

Life is very good.

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An Open Letter to Cyclists (and runners)

Dear Cyclists:

You smell bad. Cycling and running shorts are uniquely positioned among clothing in their ability to take on an unpleasant odour within 37 seconds of being on your person. The implication of this is that if you get lazy and decide to two-jack your shorts and wear them out for a second workout, an article of clothing that normally does not smell good actually becomes toxic and requires a WHMIS label.

This is an easy rule to remember: it does not matter how long you wore your shorts for the first time (three minutes or three hours - it does not matter), they need to be washed before you wear them again. This is not negotiable.

Further, bicycles are uniquely positioned in their ability to travel over pavement at incredibly high speeds in near silence. The implication of this is that if you are approaching someone from behind and your bike is well tuned (your bike is well tuned, right?) they cannot hear you coming.

This is also an easy rule to remember: get a bell, sing a song, just do something to let people in front of you know that you are coming well in advance.

PS --> runners, the above rules apply equally to you. Wash your shorts and let cyclists know when you are passing.

That feels better. Thank you for your attention.

Thoughts on Strength Training

• Most skiers have enough muscle mass in those muscles that are used in cross country skiing
  
  • Some female, junior, and a few male skiers (Patrick) may need to increase muscle mass and maximal strength, especially in their upper body
    

 

General Guidelines:

 

• Focus on prime movers
  
  • Prime movers are the big muscled groups that do most of the work
    
• Prevent muscle imbalances
  
  • Often injuries from strength training are the direct result of developing muscle imbalances
    
• Use multi-joint exercises whenever possible
  
  • Such exercises more closely simulate the dynamic movement patterns of sport and also limit time in the gym
    
• Mimic the positions and movements of the sport
  
  • For example when doing pull-ups the hands should be the same width as they would be when poling
    
• Include core
  
  • The forces applied through your arms and legs must pass through your core. If this area is weak much of the force is lost. A strong core keeps the pelvis in a neutral positions (hips high and forward). If the core fatigues or is weak, the front of the pelcis sags and the butt protrudes shortening stride length.
    
• Keep the number of exercises low
  
  • In order to concentrate on improving specific movements focus on those exercises that will provide the greatest gain for the least time invested
    
• Periodize strength training
  
  • Different phases of strength training should have different goals
    
  • Loads should be increased ~5% every four or five workouts
    

  
   

1. Anatomical adaptation (4 weeks, 2 sessions per week)
   
   1. Initial phase to prepare the muscles for greater loads
      
   2. Load – 40-60%
      
   3. 20 reps
      
   4. 3 sets
      
   5. 2 minutes recovery between sets
      

Potential program:

1. Leg Press - http://www.exrx.net/WeightExercises/Quadriceps/SLSingleLeg45LegPress.html
   
2. Pull- up - http://www.exrx.net/WeightExercises/LatissimusDorsi/WtPullup.html
   
3. Pistol squat
   
4. Barbell bench - http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html
   
5. Seated row - http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html
   
6. Triceps dip - http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html
   
7. Bicep cur – http://www.exrx.net/WeightExercises/Biceps/DBCurl.html
   
8. Shoulder press - http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
   

Core

Good Riddance?

More like time of your life.

Green Day is still my favourite band. Without question.

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