On the road to healing?

I am doing better, finally had doctor ( foot doctor) appt and we had a major afternoon snowstorm Monday, I was on a call with the boss got out of here at 4 and appt was 4:30, 40 minute ride in good weather.

So I called and said i will be really late traffic was slow, no problem rescehduling, Doctor said no i will wait for you you are in pain ...

Got there at 5;30 he gave me a shot in the foot and a shot in the ass and said go get a good set of boots. Nothing I wore was any good, so  I got to sketcher 1/2 boot with memory foam that masked the pain.. Also have an orthotic he sells , not custom. wow i feel like a new man , he said he thinks it is arthritis in the joints at the base of foot to toe( meta tarsals?)Need a shot in the next joint over and I should be set!

those steroids are great!

Rode the bike 45 minutes this morning no pain , ran out of time....

Back on track I think!
Be good all!

Mike

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Work your ride

Cycle Lab is now riding with the newest version of PIQ–Performance IQ.  There are some awesome features!

Each rider is given the option to “Display Metrics” or “Don’t Display Metrics” when they create an account at Cycle Lab.  If you choose to display your metrics you will be involved with the many cool features the Performance Board provides.  If you choose not to display your metrics you are still involved…just not publicly.   Your bike will show “0” through the ride and you will not be ranked.  The computer randomly shuffles riders showing “0” and you will stay in one place on the Performance Board.  Even if you don’t display your numbers you will still receive performance data feedback emailed to your personal account after each class.  What does the Performance Board show?

“POWER MODE” tracks each individual’s accumulated data through the entire class.  Riders are ranked and able to compete through the ride based on Total Energy (accumulation of power). It is essentially an individual mode.

“SPRINT MODE” gives riders a specific interval goal and a chance to wipe the slate clean beginning from zero as the clock resets for each sprint.  Each sprint drill gives riders a fresh start for that particular time segment and an opportunity to race the given interval.  When your instructor hits the SPRINT button, the SPRINT CLOCK (highlighted on the upper right of the Race Board in yellow) will count up from zero, your numbers will start from zero and you will be ranked on that particular sprint.  This is your chance to bust out with a flurry of power and speed!  At the end of a sprint set your instructor will take the class back to “POWER MODE” and you will once again see the total accumulation of Energy for the class.

“GROUP MODE” displays metrics based on class performance.  Each rider in the class contributes to the group metrics (even if you show “0”).  AVERAGE POWER (highlighted in the center of the Race Board in orange), AVERAGE RPM (highlighted in the center of the Race Board in black) and TOTAL ENERGY (highlighted in the center of the Race Board in green) for the class is displayed in the “GROUP MODE”.  This mode creates an energizing atmosphere and a fun way to build team strength!

• Power is measured in Watts.  It is the amount of work being done in a given amount of time by a rider.
• Time is measured in seconds.
• Energy is measured in kilojoules.  It is the accumulation of power over time.
• Force is the amount of resistance or gear
• Velocity is the speed a rider is pedaling or RPM

POWER  = FORCE X VELOCITY

ENERGY = POWER X TIME

Energy is directly correlated to calories.  More Power=More Energy=More Calories burned.  There are two ways to increase your Power, therefore your Energy, therefore your Calories burned.

1.  Crank up your resistance (your gear)

2.  Increase your pedal speed (your RPMs)

The more a rider challenges themselves by increasing their force and velocity on the cycle, the higher the power output, the higher the energy and the more calories burned.

Now get out there and WORK YOUR RIDE!

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Interval Training and Indoor Cycling: The Best Bang for Your Buck!

OCTOBER 3, 2013 

One of the many reasons I fell in love with indoor cycling again recently is that without a doubt you get the best bang for your buck in the cycle studio!  Maximizing the minutes we are spending working on our health and fitness in this chaotic and overscheduled life we lead is important.  Indoor cycling offers one of the best (the best if you ask me) cardiovascular workouts you can get.   Why?   Growing research shows that steady, moderate exercise isn’t the best use of your workout time. Studies are showing that intervals of higher-intensity efforts are just as effective as long endurance workouts at improving health and fitness.   This is the kind of information that is music to my ears!  Get in, do work, and get on with your crazy day!  Jason Karp, PhD states, “one of the main reasons for all of the attention being given to interval training in the fitness industry is that it can improve fitness quickly, which is great news for busy people who don’t want to spend 2 hours in the gym”.

For example, a new study published in the Journal of Physiology showed that 6 weeks of three 30-minute interval workouts, totaling 1.5 hours a week, produced the same benefits in the way the body uses insulin as about 5 hours per week of steady pedaling.  “It is a massive time savings, and you still achieve effects that are totally comparable,” says study author Aton Wagenmakers, Ph.D.

Not only are you saving time training with intervals, you are also connecting with and strengthening more muscle groups.  Interval training recruits more muscles than steady-state exercise.  Working intervals utilizes both our fast-twitch and slow-twitch muscles, while steady-state uses mainly your slow-twitch muscles.

So if you are looking to maximize your time, burn calories and stay fit, get into Cycle Lab and Work Your Ride!  The feeling of success and reward of completing a challenging series of interval sets will keep you coming back for more.  An addiction you can be proud of!

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