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 called "Play the Fields"; discussed a topic that is near and dear to me the importance of cross training on developing the necessary skills to compete in your primary sport.
Varying your routine during the off season and focusing less time in-sport and working on being proficient on new movements, keeping the mind fresh, and staying injury free. One of the best low intensity activities is hiking; it still requires some aerobic strength; and for a cyclist it means that you get the lateral up and down motion which you otherwise don't get cycling.
The great thing about hiking is you get can get others involved and regardless of the region of the country you live in; its an activity that one can easily do. Some places you may just need to bundle up a little more and use a little more aerobic strength stepping through the snow.
Hope everyone had a good holiday; its on to 2009 and a new training year.
Thursday, December 18, 2008
Friday, December 12, 2008
A bag that carries a good cause
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 basic set of criteria.
I started to see and hear more about a new company started in San Francisco called Rickshaw Bagworks; who is designing stylish and functional commuter/messenger bags, and is applying some rules of sustainability to the bag world along with way. So I stopped in for the store/factory launch party just to see first hand how they are saving the world; or at the very least the San Francisco; one bag at a time.
Stepping into their San Francisco based headquarters; one will first step inside the store which is full of plenty of eye candy; you will also take notice to the space behind the store which a large portion is dedicated to the assembling of much the eye candy that they offer.
The product lines are just as equally impressive; Rickshaw offers a commuter bag line in three sizes to accommodate a laptop, the "Zero" line of messenger bags again in three sizes, a baby bag, wallets, and on the bike accessories.
After some examination of the medium commuter bag; which is the largest in the series and can fit a 15inch laptop; I was sold; two things really sold me on the bag; the rear zip pocket; where I can stash pens/pencils, a notebook, and those things I need easy access to with out digging up front, and what is being described as silencers which are magnets for the front flap which reduces the need to use the velcro enclosures along with the sound that comes with it. Best thing is they offer what is called the "Bottles to Bag" line which is of course recycled from plastic water bottles; many designs and colors; and is as close to the "Cradle to Cradle" philosophy I've seen with a consumer bag to date. I could tell by just picking up the bag and giving it a basic stress test it was built to last; and if something does happen to it; well Rickshaw sticks by their product and will repair.
The Zero line is all about minimizing nylon in the design of the bag; yet is very sleek and is offered in a number of fabrics and colors for that personable touch. I also spotted one of the bags that was made from a SF bike coalition event banner; very cool.
The bags have plenty of personal touches which is demonstrated by the various fabrics and colors they offer. If you don't like any of the fabrics and want to provide your own; well Rickshaw will work with you in the design and assembling of the bag.
Rickshaw is also committed to a number of causes and charties in the community; which is made quite apparent in design of the bags. Rickshaw offers some limited edition designs for donors to various organizations in the community.
Though I didn't walk away with a bag that night; I did purchase a top tube sleeve for my bike. I had been searching for one for some time now; and finally found a sleeve to my liking; thanks Rickshaw.
For those who can stop in; there store is in the Dogpatch district of San Francisco; check out their website for directions. You can also order the bags mentioned here as well via the webstore.
I started to see and hear more about a new company started in San Francisco called Rickshaw Bagworks; who is designing stylish and functional commuter/messenger bags, and is applying some rules of sustainability to the bag world along with way. So I stopped in for the store/factory launch party just to see first hand how they are saving the world; or at the very least the San Francisco; one bag at a time.
Stepping into their San Francisco based headquarters; one will first step inside the store which is full of plenty of eye candy; you will also take notice to the space behind the store which a large portion is dedicated to the assembling of much the eye candy that they offer.
The product lines are just as equally impressive; Rickshaw offers a commuter bag line in three sizes to accommodate a laptop, the "Zero" line of messenger bags again in three sizes, a baby bag, wallets, and on the bike accessories.
After some examination of the medium commuter bag; which is the largest in the series and can fit a 15inch laptop; I was sold; two things really sold me on the bag; the rear zip pocket; where I can stash pens/pencils, a notebook, and those things I need easy access to with out digging up front, and what is being described as silencers which are magnets for the front flap which reduces the need to use the velcro enclosures along with the sound that comes with it. Best thing is they offer what is called the "Bottles to Bag" line which is of course recycled from plastic water bottles; many designs and colors; and is as close to the "Cradle to Cradle" philosophy I've seen with a consumer bag to date. I could tell by just picking up the bag and giving it a basic stress test it was built to last; and if something does happen to it; well Rickshaw sticks by their product and will repair.
The Zero line is all about minimizing nylon in the design of the bag; yet is very sleek and is offered in a number of fabrics and colors for that personable touch. I also spotted one of the bags that was made from a SF bike coalition event banner; very cool.
The bags have plenty of personal touches which is demonstrated by the various fabrics and colors they offer. If you don't like any of the fabrics and want to provide your own; well Rickshaw will work with you in the design and assembling of the bag.
Rickshaw is also committed to a number of causes and charties in the community; which is made quite apparent in design of the bags. Rickshaw offers some limited edition designs for donors to various organizations in the community.
Though I didn't walk away with a bag that night; I did purchase a top tube sleeve for my bike. I had been searching for one for some time now; and finally found a sleeve to my liking; thanks Rickshaw.
For those who can stop in; there store is in the Dogpatch district of San Francisco; check out their website for directions. You can also order the bags mentioned here as well via the webstore.
Monday, December 8, 2008
Training during the holidays
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 Santa Claus at the end of the block; I will sprint in the big chain ring between selected points.
With hills; I will start to look ahead for that house or tree lit up; and will do a hill climb alternating between sprints and recovery between these points.
In group rides; call out the landmarks; creating a little competition of sorts between them.
You can also use this as part of your interval training; it may be a bit shorter in duration; but you should be aiming for high cadence of 2 to 5 minutes with a recovery period of 30 seconds.
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 Santa Claus at the end of the block; I will sprint in the big chain ring between selected points.
With hills; I will start to look ahead for that house or tree lit up; and will do a hill climb alternating between sprints and recovery between these points.
In group rides; call out the landmarks; creating a little competition of sorts between them.
You can also use this as part of your interval training; it may be a bit shorter in duration; but you should be aiming for high cadence of 2 to 5 minutes with a recovery period of 30 seconds.
Monday, November 24, 2008
Key strengthening excercises for XC and endurance riders
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 requires some better thought in to the strength and conditioning programs that have long been used. These days the rider is may be navigating a bike no more then 20 pounds across some harsh terrain for a good distance and needs the physical attributes to handle such a ride.
Along with the recommended cross training on a road bike to get in the miles, sprints, and hill work; here are a few strength training techniques that riders should include in their training;
Neutral glute bridge:
Optimize range control of your gluteus maximus and improved stability in your oblique. Helps in moving the bike foward and mantaining stability in various positions.
1. Lie on a firm surface with hands on front of hips to monitor hip position.
2. Lift pelvis using both legs, then raise one leg as shown.
3. Hold this position for 10 seconds, before returning to the start position.
4. Be sure that the pelvis is held level. This is the key. One side may be more difficult to do than the other.
5. Repeat 10 times on each side with a break between every lift.
2. Pullups/chin Ups Many xc riders have a weak upper body; which takes its toll when its a long ride on a aggresive trail. Good upper body strength is nescessary in navigating down the trail and maintaining control of your bike.
1. Straighten your arms all the way at the bottom and allow your shoulders to come up by your ears as well. Cross your legs at the knees to maintain balance while contracting your core.
2. Pull ups indicate that your palms are facing away from you and chin ups indicate that your palms are facing towards you. Both have their place in a program but I almost always start people out with chin ups as they are easier learn how to initiate the movement by pulling the shoulder blades down.
3. If you can do more than 8 reps in a set then strap some weight to yourself.
Plank to push up
As mentioned above most MTB riders need some more upper body strength; and a strong torso as well. This is one of the best exercises to strengthen the shoulders the core, and adding a little something to the lower back all at the same time.
1. Start in a plank position; have your hips lowered and tucked along with your abs contracted; and the belly button sucked in.
2. Keeping the core tight; push your body up into a push up position; hold and then lower back down. Perform as many as you can while maintaining good form.
For an added bonus; add a bosu for an element of instability.
So instead of thinking about that new component or bike to make things go faster; think about what is driving the bike. Strengthening and conditioning will allow you to ride longer, faster, and make the ride just that much more fun.
Alone the evolution of the bike frame and components requires some better thought in to the strength and conditioning programs that have long been used. These days the rider is may be navigating a bike no more then 20 pounds across some harsh terrain for a good distance and needs the physical attributes to handle such a ride.
Along with the recommended cross training on a road bike to get in the miles, sprints, and hill work; here are a few strength training techniques that riders should include in their training;
Neutral glute bridge:
Optimize range control of your gluteus maximus and improved stability in your oblique. Helps in moving the bike foward and mantaining stability in various positions.
1. Lie on a firm surface with hands on front of hips to monitor hip position.
2. Lift pelvis using both legs, then raise one leg as shown.
3. Hold this position for 10 seconds, before returning to the start position.
4. Be sure that the pelvis is held level. This is the key. One side may be more difficult to do than the other.
5. Repeat 10 times on each side with a break between every lift.
2. Pullups/chin Ups Many xc riders have a weak upper body; which takes its toll when its a long ride on a aggresive trail. Good upper body strength is nescessary in navigating down the trail and maintaining control of your bike.
1. Straighten your arms all the way at the bottom and allow your shoulders to come up by your ears as well. Cross your legs at the knees to maintain balance while contracting your core.
2. Pull ups indicate that your palms are facing away from you and chin ups indicate that your palms are facing towards you. Both have their place in a program but I almost always start people out with chin ups as they are easier learn how to initiate the movement by pulling the shoulder blades down.
3. If you can do more than 8 reps in a set then strap some weight to yourself.
Plank to push up
As mentioned above most MTB riders need some more upper body strength; and a strong torso as well. This is one of the best exercises to strengthen the shoulders the core, and adding a little something to the lower back all at the same time.
1. Start in a plank position; have your hips lowered and tucked along with your abs contracted; and the belly button sucked in.
2. Keeping the core tight; push your body up into a push up position; hold and then lower back down. Perform as many as you can while maintaining good form.
For an added bonus; add a bosu for an element of instability.
So instead of thinking about that new component or bike to make things go faster; think about what is driving the bike. Strengthening and conditioning will allow you to ride longer, faster, and make the ride just that much more fun.
Tuesday, November 4, 2008
Staying motivated in the off season
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 usually I would take a few weeks in October/November off and start training again in mid-November to give myself about 12 weeks of a build cycle leading up to the racing season. This year is going to be a challenge; and I may not see much of a layoff period; looking at my calendar and what training program my coach has put together for me.
For those who are trying to get back into a routine; and your finding that life is getting hectic and your pushing that run off one more day. These workouts and suggestions can help you gradually get back into your training habit may it be for running or cycling.
Get some races on the calendar; plan out a few 5K, 10K, and even half marathons early in the year just so that you have some milestone to aim for leading up to either that marathon or triathlon. For cyclists the season can be extended by racing in cyclocross races; which is short in distance and is great for endurance building. Additionally start planning on what you intend on competing in for the up coming year; this provides that little shot of motivation when you start to look at a laid out training plan.
Start with short runs or rides; build up with five to twenty minute bursts of sprints or fast pace to give you that energy boost. Alternate with every sprint or fast run a spin or slow jog for a couple minutes. This will help in building back up a base until it things start to feel more natural again.
Change up the routine by scouting out new trails or routes to run or ride; this adds new excitement maybe allows you to see new neighborhoods or the outdoors that has a little more of the season to show. I would race with a group between blocks doing something called the Santa ride; sprinting from one house to another using the holiday decorations as a marker.
For the more competitive athlete who feels that they need extra motivation to get out; check out the site trainingpeaks; it provides you access to a variety of coaches who have designed training plans that may be suited for you. The cost various; for me I think its around 99.00 to 150.00 dollars for a 12 week training plan. Getting the daily reminders along with money paid out is motivation enough to get back into things.
Find a group to run or ride with. Check out the local bike or running shops; always a bulletin board that have meet ups for rides or runs; find one that suits you.
Schedule the training and group activities on your calendar; that way your more likely to stick with them. Easier said then done? I have found that by scheduling these on my calendar; I have kept up with not skipping a run or ride, its become part of my daily routine. I also will lead a group ride; which makes it less likely to skip since others are then waiting on you.
Again make it fun; get back into the routine slowly if you need to. Find a workout that fits into your schedule that will help you gradually get back into the routine and not leave you feeling slugish.
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 usually I would take a few weeks in October/November off and start training again in mid-November to give myself about 12 weeks of a build cycle leading up to the racing season. This year is going to be a challenge; and I may not see much of a layoff period; looking at my calendar and what training program my coach has put together for me.
For those who are trying to get back into a routine; and your finding that life is getting hectic and your pushing that run off one more day. These workouts and suggestions can help you gradually get back into your training habit may it be for running or cycling.
Get some races on the calendar; plan out a few 5K, 10K, and even half marathons early in the year just so that you have some milestone to aim for leading up to either that marathon or triathlon. For cyclists the season can be extended by racing in cyclocross races; which is short in distance and is great for endurance building. Additionally start planning on what you intend on competing in for the up coming year; this provides that little shot of motivation when you start to look at a laid out training plan.
Start with short runs or rides; build up with five to twenty minute bursts of sprints or fast pace to give you that energy boost. Alternate with every sprint or fast run a spin or slow jog for a couple minutes. This will help in building back up a base until it things start to feel more natural again.
Change up the routine by scouting out new trails or routes to run or ride; this adds new excitement maybe allows you to see new neighborhoods or the outdoors that has a little more of the season to show. I would race with a group between blocks doing something called the Santa ride; sprinting from one house to another using the holiday decorations as a marker.
For the more competitive athlete who feels that they need extra motivation to get out; check out the site trainingpeaks; it provides you access to a variety of coaches who have designed training plans that may be suited for you. The cost various; for me I think its around 99.00 to 150.00 dollars for a 12 week training plan. Getting the daily reminders along with money paid out is motivation enough to get back into things.
Find a group to run or ride with. Check out the local bike or running shops; always a bulletin board that have meet ups for rides or runs; find one that suits you.
Schedule the training and group activities on your calendar; that way your more likely to stick with them. Easier said then done? I have found that by scheduling these on my calendar; I have kept up with not skipping a run or ride, its become part of my daily routine. I also will lead a group ride; which makes it less likely to skip since others are then waiting on you.
Again make it fun; get back into the routine slowly if you need to. Find a workout that fits into your schedule that will help you gradually get back into the routine and not leave you feeling slugish.
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