Category Archives: Fitness

Training Plans for Cyclists | Strava

In preparation to getting my ass kicked by some Georgia mountains I’m going to start this plan

 

60+ Minute Climb

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Duration: 4 Weeks · 5 Workouts per Week
Start Date: Monday, January 26, 2015

Review the Lingo

Your plan will include a variety of different terms for workouts or interval types. Use the summarized list below for reference as you go. Find additional details here.

Climbing Repeats (CR) · Intensity 8 of 10
Increased climbing power at lactate threshold. (85-90 RPM)

Descending Intervals (DI) · Intensity 10 of 10
Maximal efforts of decreasing length. (110+ RPM)

Endurance Miles (EM) · Intensity 5 of 10
Basic aerobic development. (85-95 RPM)

High Speed Sprints (HSS) · Intensity 10 of 10
Out-of-the-saddle sprint intervals starting at a high speed. (110+ RPM)

Over Under Intervals (OU) · Intensity 9 of 10
Increased sustained power, above and below threshold. (90-100 RPM)

Power Intervals (PI) · Intensity 10 of 10
Increased power at VO2 max. (95+ RPM)

Speed Intervals (SI) · Intensity 10 of 10
Repeated, short max efforts to familiarize you with intensity and accelerations. (110+ RPM)

Steady State Intervals (SS) · Intensity 7 of 10
Increased sustained power at lactate threshold on flat/rolling terrain. (85-95 RPM)

Stomps (S) · Intensity 10 of 10
Muscular strength training via very short, seated sprints in your hardest gear. (95+ RPM)

Tempo Intervals (T) · Intensity 6 of 10
Improved aerobic endurance by using moderate resistance and lower cadence. (70-75 RPM)

via Training Plans for Cyclists | Strava.

A step toward a potential anti-aging drug | KurzweilAI

According to a new study published in Science Translational Medicine, researchers have tested a potential anti-aging drug called everolimus (AKA RAD001) — an analog (version) of the drug rapamycin (sirolimus)*.

In previous research, rapamycin extended the life span of mice by 9 to 14%, even when treatment was initiated late in life, and it improved a variety of aging-related conditions in old mice, including tendon stiffening, cardiac dysfunction, cognitive decline, and decreased mobility.

via A step toward a potential anti-aging drug | KurzweilAI.

How a Mysterious Body Part Called Fascia Is Challenging Medicine

Fascia is a web of fibrous tissue that permeates the body, but is it really the “Cinderella Tissue”that new age therapists, Rolfers, and yoga instructors suggest? The fascial system is still a medical mystery. But that could soon change, thanks to an unlikely alliance between researchers and alternative therapists.

How a Mysterious Body Part Called Fascia Is Challenging Medicine.

Elevation Training Mask | Simulate High Altitude Training

I’m thinking about getting this!

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The secret of truly elite athletes isn’t the amount of time spent working out, the intensity of the workout, or the determination to push one’s body to the limits. No, world-class athletes are beating their competition thanks to the effects of high-altitude training.

When the air is thinner, your body works harder, increasing your ability to process oxygen. When you return to lower elevations, your performance will show substantial increases in strength, endurance and speed. It’s as if you were wearing a suit of armor while working out and then removed it for the competition.

It used to be that most athletes who wanted that edge were out of luck. Unless they lived near very high mountains, or had an enormous amount of money to travel to training facilities there, they had to settle for the benefits of a hard workout at sea level.

That was then. Now there’s a way to get the benefits of high-altitude training without heading to the mountaintop.

Altitude Training Mask

Elevation Training Mask | Simulate High Altitude Training.

Rad Dad SS CX by Lundbeck Cycles.

Reading this post is a little disheartening. NAHBS 14, Part V | RKP.

My Bike / Max’s bike almost won NAHBS Best CX Bike… apparently there’s weight put on the criteria that the builder should be “all in” or a full-time builder… Ready to build the frames commercially.

IMHO, Max is ALL IN for building the best possible bikes he can. He loves to talk about great ideas he has for the  build. Every bike he builds he’s doing it the best he can with attention to every detail.

The judges failed to recognize the best bike that was on display irrelevant of the builders outside career choice. The judges *should only be looking at the bike in front of them without outside prejudice. Next they’ll consider a builders sexual, political or spiritual orientation.

I’m sure if Max could build bikes full-time he would. He’s putting his feet in the water while balancing an engineering job and an awesome family with a new kid in the mix (which he built a custom strider bike for). What really gets me  about the CX Bike that won is that it doesn’t even look like a functional cross bike that I’d want to race or ride on. It looks like a klunker minus the horizontal bar from head tube to seat tube. I can’t wait to race my Lundbeck this fall!

Then again I realize that judging anything is subjective and these competitions are ripe with politics good or bad.

I’m super stoked to own this piece of art!

Check his bikes out here: LundbeckCycles.com you won’t be disappointed. Get in line to get one yourself!

“The use of color on this bike helped make it unforgettable. Stripes and rings are design elements ripe for poor use. I see them done wrong all the time. This wasn’t one of those occasions. The way the rings in the down tube became stripes in the fork was pretty lovely.”

via NAHBS 14, Part V | RKP.

 

1996 Fisher Klunker
NAHBS 2014 CX Bike Winner?!

It’s not just me thinking the CX bike doesn’t look like a CX bike… Here’s some comments from BikeRumor.com

Superstantial – 03/20/14 – 10:43pm

I do like the Retrotec. Not sure how much of a “cyclocross” bike it is. But it’s cool.

(Those are 45c tires in the picture, though, not 40c #corrections)

o_0 – 03/21/14 – 7:16am

so a rigid 29er with drop bars won best cx bike?

hank – 03/21/14 – 10:11am

anyone who looks at a cx bike as anything but a rigid 29er with drops is approaching the discipline from a “blinders on” perspective.

Beachcruisercross – 03/21/14 – 3:12pm

So many beautiful cross bikes at NAHBS, it’s a shame that a beach cruiser with an unpainted fork and through axles won “best cross bike”. Such a sad choice against some beautiful competition. If you want a real cross bike try Geekhouse, Avery County Cycles, Mosaic, Indy Fab, Festka, just to name a few.