tag:blogger.com,1999:blog-14813450815382451692011-11-27T16:15:52.529-08:00All about training, cycling, mountain biking, pursuit of excellence, nutrition, gear, reviewsRyan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.comBlogger231100tag:blogger.com,1999:blog-1481345081538245169.post-31293298490542779072009-03-18T13:43:00.000-07:002009-03-18T14:04:12.898-07:00

What more can you ask for in a title...Check out a local event happening on Saturday May 2nd for those in the Bay Area called "Ales and Trails"; benefiting IMBA so really for us mtber's out there its just giving back to yourself.Guided rides, beer, BBQ, demoing, plenty of great sponsors, Dave Wiens the Leadville 100 legend will be there to provide tips and tricks on how to compete.Plenty of swag

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com35tag:blogger.com,1999:blog-1481345081538245169.post-53338704055387709402009-03-04T15:00:00.000-08:002009-03-04T15:18:34.054-08:00

A little void recently in the blogsphere for me; but it was for a good cause; been training and put to test some thoughts on warming up before a ride.I know that this question has been posed before "How do you warm up before a ride"; there is plenty of information on the web; there is a structured warm-up that applies to TT and short criteriums; but I've had the question asked of me gave my

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-39219006694026401692009-02-16T14:19:00.000-08:002009-02-27T18:22:11.812-08:00

Are we at that point in winter where much of the country is either in a deep freeze, snowed in, or being poured on. Is it the equivalent to those 100+, humid days of summer when you don't dare more just to stay cool?Most of us hunker down this time of year; holidays are over, up to are knees at our work, and looking forward to the sunshine of spring. Its also the time when many lose that

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-45864760954890605652009-02-04T13:59:00.000-08:002009-02-05T14:53:22.496-08:00

In early December I developed tendinitis in my left Achilles tendon; leaving me on the shelf from running for almost two weeks. The first few runs and rides after I felt that it had healed were light; along with some extensive stretching and post icing ritual that followed.I started to think what I could do to protect the tendon, maintain range of motion, along with continue with my training. I

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-58637516678110913792009-01-26T11:52:00.000-08:002009-02-04T13:59:12.075-08:00

The last week has been focused on getting time on the bike, interval training, running for cross training, along with core workout three times a week...oh and work let's not forget that.My time on the bike has been divided between both road and mountain; mostly road right now as I work on hills and build up aerobic strength and build up endurance. This past weekend I did a run which included

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-14688187736319132452009-01-16T11:06:00.000-08:002009-01-16T12:18:51.269-08:00

So you had a good exercise day; in fact you pushed until you felt the burn through out the legs and arms; and not for just a short period; but for an extended duration.A valuable piece of advice I was given one day regarding training; "You will never know what it feels to run 6 minute miles if all you do is train for 7 minutes"; essentially what was being said is if you train the same day after

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com1tag:blogger.com,1999:blog-1481345081538245169.post-48448106434702291172009-01-14T10:34:00.000-08:002009-01-14T11:54:15.868-08:00

As I hang out a new sign and move forward in '09 embarking on a new career which includes an attempt at freelance writing on a few sites about health, wellness, training, my cycling, new gear; one point I ponder about is how one gets their message across to those still in the mainstream.When one starts a blog; the hope is it garners enough grass root support that the message grows to a target

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-47320488490854830022009-01-13T10:29:00.000-08:002009-02-04T13:55:47.813-08:00

Surreal; apologize to the rest of the nation in the deep freeze; but as I'm writing on running in the cold and snow; my region is in a heat wave. It was a high of 70 yesterday.Going wild and riding with no leggings today!!!

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-57213147696154567722009-01-06T15:09:00.000-08:002009-01-12T20:55:03.940-08:00

A week into the 2009; hope by now most of you have curbed the tree, purged any of the leftover fudge, exchanged the gifts for the gear you really wanted.Plenty of great rides, cool people and places to look back on from 2008; but its also time to look ahead to 2009. Started circling the dates and registering for races that I want to compete in; start laying out my training program; and of course

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com1tag:blogger.com,1999:blog-1481345081538245169.post-29663223652819838632008-12-18T15:45:00.000-08:002008-12-27T13:29:04.426-08:00

After the last few days of stuffing the face with cookies, puddings, chocolates, and possibly one to many glasses of wine getting back into the routine takes a little more effort then usual. Taking a break from the holiday whirlwind around me; I was reading the January edition Outside Magazine; which has a great article on tackling stress, training the brain and living large. One of the sections

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-25030308854946308572008-12-12T17:11:00.000-08:002008-12-14T13:16:03.487-08:00

From time to time I run into a product company that presents that "wow" factor. As a avid cyclist I find myself schlepping a bag on my back as I commute through the city. I have basic criteria for the bag itself; durable, can hold more then what I cram into it, and stays on my back when riding. I've stuck with the timbuk2 for my urban commute for the last few years as I've found it to meet this

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-56728015397934868352008-12-08T16:36:00.000-08:002009-02-04T13:58:04.448-08:00

We all know the story; one to many cocktail parties; a cookie here; eggnog there; just one more piece of gingerbread. It adds up; personally I stick to to oranges and spiced apple cider.Here's what I've been doing for the past few years during the holiday's to motivate me during a ride; and get a little more in during the off season to push myself. Using landmarks such as the lighted house or the

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-84160479664513667912008-11-24T14:55:00.000-08:002009-02-04T13:58:42.866-08:00

Strength and cross training in the mountain bike world has been slow to catch up to its road counterpart. The evolution of the mountain bike particular to xc and endurance racing to ride as light as possible along with the increased technical nature of the trails we are now riding...one needs to make sure that their body can actually hold up.Alone the evolution of the bike frame and components

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-72810349215482399172008-11-04T16:28:00.000-08:002008-11-05T14:15:18.692-08:00

A layoff period is recommended during the training year; usually after a major milestone race or when the racing season has come to an end. Its when to restart the training and get back into the groove the daily routine that many of us push off.For me the layoff period won't happen now until after December 6th; since I'm doing a late season race competing in the North Face endurance run; but

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-91180448066607188302008-10-30T15:59:00.000-07:002008-10-30T16:25:22.970-07:00

As the time change starts to approach us over this first weekend in November; it becomes a stark realization for many that their training time on the bike starts to shorten due to the lack of light. Now as much as I recommend taking a break and start focusing on off season training; its also important to get out on the bike and do some spinning as well. Offroad riding under the lights gives me

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-60116159045365474892008-10-20T15:29:00.000-07:002009-02-04T13:56:25.262-08:00

I've mentioned in previous postings that I'm currently training to compete in the Northface 50 mile endurance run in early December. With about a month and 1/2 left; its had its ups and downs literally; with certain training runs having me go up and down the hills of the Marin Headlands along with the steep streets of San Francisco.The one benefit I do have is easy access to the route that will

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-60835192385219614202008-10-13T16:51:00.000-07:002009-02-04T13:57:24.709-08:00

Lately I have been spending much more time wearing either a cycling or running shoe; which has led me to become a little more particular of what goes on my feet.I've worn and ridden many miles wearing what would be considered the two big names in cycling; Shimano and Sidi. Over the last couple of years I've seen more progress in design, performance and comfort from Shimano at a reasonable price.

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-4096328837199535462008-10-07T16:17:00.000-07:002009-02-04T13:54:58.441-08:00

After long rides I regularly hear my fellow riders complain of lower back pain, fatigue in the shoulders, elbows, or worse the knees. First question I always ask; when you bought your bike did the shop fit you on it; followed by; have you been refitted since?Most of the time the answer is "no" followed by another "no"; usually with they didn't offer or I it was to much money...and a number of

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-54912473524227445012008-10-07T16:15:00.000-07:002008-10-07T16:16:17.119-07:00

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-47840356148877160052008-10-03T15:22:00.000-07:002008-10-07T15:54:18.821-07:00

I am a cyclist; I ride to compete; for fitness, and being in the Bay Area the outdoors the sport weaves into the culture.I've owned many bikes over the last fifteen plus years of my life; ridden on steel, aluminum, carbon, and titanium. Each having advantages over the other; though most of your frames being produced today the material of choice is carbon. Along with the choice of material; I have

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-20694944519852243002008-09-19T15:55:00.000-07:002008-10-02T17:37:03.869-07:00

Came across a great article in the October edition of National Geographic Adventure magazine on alternate forms of therapy regarding sports injury therapy. Having recently gone though similar experiences wanted to chime in with my own experiences with a couple of the methods mentioned.Competing in both cycling and long distance running; I have suffered a few knee injuries along the way. Most were

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-54118884226525555692008-09-19T14:24:00.000-07:002008-09-23T11:38:53.922-07:00

Interlude between wellness and training topics a few random facts about me; and being Esquire magazine's 75th anniversary a little about what I've learned along the wayI have way more education then I know what to do withI can cook a wicked pot of sauceI'm a vegetarian for the most part; but I do some mean BBQ; and I mean real BBQI'm addicted to burgundies; which has resulted some interesting

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0tag:blogger.com,1999:blog-1481345081538245169.post-85435038845593113762008-09-17T16:24:00.000-07:002009-02-04T13:51:44.626-08:00

Jumping right into the blogging waters for the first time; tackling a subject that is relevant to the time of year.As the fall approaches; the daylight hours dwindle; a nip in the air; alas it also spells the end of the 2008 racing season for many of us. I will try and extend it by doing a couple cyclo-cross races; but for the most part I'm looking at my off season cross training.Much talk and

Ryan Prociukhttp://www.blogger.com/profile/00628417312633982392noreply@blogger.com0