LeMond Fitness News in In Coaches Corner

Training Tips: Chisel your physique

Dave Billinghurst — Tue, 20 Apr 10 10:00:32 -0700

Cycling and running won't guarantee you a sleek physique no matter how fast or how far you go.

Many people cycle and run on a regular basis and yet we still have very little muscle tone and definition. We have all seen the toothpick thin runner or cyclist. They are skinny but they are not chiseled. There are also many people who cycle and run on a regular basis but still have additional fat around their waist line and no sculpting of their muscles.

A well rounded conditioning program includes overall conditioning to build muscle as well as endurance, strength and flexibility. Strength training is a must to sculpt body shape, change body composition, and create an athletic appearance.

Here are a few tips that will help increase overall lean muscle mass and start to transform your muscle into toned athletic physique:

1) Meal track everything you eat within 5 min of finishing the meal or snack. This will force you to realize what is going into your body, and allow you to make better choices with your nutrition.

2) Take two or three days a week to give your abdominals a workout. Try to have at least one day of rest between abdominal workouts (example train abs on Monday, Wednesday and Friday).

3) Use a variety of exercises when training your abdominals. It is important to work the internal and external obliques, rectus abdominal and the transverse abdominals. Check out Elizabeth Quinn's article on the best abdominal exercises and core workouts (http://sportsmedicine.about.com/od/bestabexercises/a/all_abs.htm)

4) Work on your upper body and change up your routines on a regular basis. Here is a link to help you get started (http://exercise.about.com/cs/exbeginners/l/blbegstrength.htm).

5) Although it is true that our lower body gets a great workout through running and cycling it is still important to strength train and experiment with different movement patterns. Check out this lower body training plan (http://exercise.about.com/library/bladvancedlowerbodyandcore.htm)

Remember that true fitness includes strength training as well as cardiovascular fitness. Incorporate these total body exercises into your weekly exercise routine and you will on your way to a toned chiseled physique.

Training Tips - Yes You Should!

Josh — Mon, 19 Apr 10 11:12:09 -0700

Yes you should - do yoga! Many of say that we will stretch after our workouts or on a recovery day, but it never happens. Signing up for a stretching or yoga class can improve your daily performance and make a big difference in your weekly training plan.

Many stretching and yoga classes focus on balance as well as increasing range of motion. Better balance is an asset is running and cycling. When you get off balance on the bike or if you start to turn an ankle running you can quickly recover if you have good balance and core strength. Better balance reduces the chance for a fall. Stretching can help with recovery because it increases blood flow to your muscles. It also can help with stress relieve by relaxing tense muscles that often accompany stress.

If you are looking to start up with a Yoga class it can be helpful to know the different styles. Here are four of the most popular types of yoga:

1) Bikram Yoga - Involves a set of 26 poses practices in a room that may be as hot as 100 degrees Fahrenheit in the belief that the body will be more flexible in heat.

2) Ananda Yoga - A gentle style that focuses on inner balance as well as increased flexibility.

3) Astanga Yoga - A challenging workout, where the practitioner moves from one posture to another in a rapid fashion to build strength and flexibility. It is often refered to as power yoga.

4) Iyengar Yoga - Focuses on the precise alignment of postures and uses props such as belts and blocks to help perform yoga poses correctly.

If yoga is not your cup of tea try a regular stretching routine. A great place to find sport specific stretches is www.physicaltherapy.about.com and www.thestretchinghandbook.com.

Add a regular flexibility routine into your exercise plan and you will be on your way to taking your performance and fitness to the next level.

Spring's Secret Weapon

Josh — Tue, 06 Apr 10 15:29:56 -0700

Here's a secret weapon that can significantly improve your athletic performance this spring - it's all about the zzzzzzz's. Research suggests that adding more sleep can improve everyday workouts and sports performance (www.aasmnet.org). Here are 10 tips to get more sleep so you can be your best :

1) Allow 8-9 hours for sleep each night
2) Go to bed at the same time every night
3) Get up at the same time everyday
4) No television in the bedroom. Leave the bedroom as your sanctuary for sleeping and sex
5) Place the alarm clock somewhere where it can be heard but not seen
6) Keep the bedroom dark and quiet
7) Invest in a good mattress.
8) Keep your bedroom at a comfortable temperature
9) Stay on a consistent exercise program
10) Relax with a book, music or meditation to unwind before bed

12 Great Training Tips to Slim Down for Summer

Josh — Wed, 31 Mar 10 08:43:54 -0700

Spring and summer often gives us all a sense of urgency to lose any extra winter weight before pulling out those spandex cycling shorts and bathing suits. Here are 12 great tips to take the winter weight off quickly:

1) Grocery shopping on the boarder of the store and try and stay out of the aisles. The boarder of the store is were you will find the vegetables, fruits, dairy, meat, fish, poultry, multi-grain or 100% whole wheat bread and other smart choices. The aisles are where you will find most of the junk such as crackers, cookies, frozen foods, sugar, flour, salt, overly processed food, etc.

2) Drink a glass of water before every meal and then have another glass of water with your meal. Most of use are not well hydrated which can make us feel hungry when we are really thirsty for water. Water should be your beverage of choice throughout the day.

3) Increase your fiber intake.

4) Write down everything that goes into your mouth within 5 minutes of eating it.

5) Do not add sugar and cream to your coffee or tea.

6) Cut out the alcohol.

7) No fried foods.

8) Try to eat five well balanced small meals spread throughout the day. Example: Meal 1 at 7 AM, Meal 2 at 10 AM, Meal 3 at 1 PM, Meal 4 at 4 PM and meal 5 at 7 PM. This will help you from getting too hungry during the day and will also keep your metabolism active.

9) Say no to spreads and condiments. Butter, sugar, salt, mayonnaise, and other processed condiments are detrimental for losing weight.

10) Turn off the TV. Television is filled with adds for junk food and promotes is the number one tool for a sedentary lifestyle. Turn off the TV and go for a walk to exercise your body, or turn off the TV and pick up a book to exercise your brain.

11) At least once a week look at yourself naked in the mirror. Be honest about what you like and what you would like to work on. The mirror can be a great motivator to eat healthy and exercise.

12) Start a regular exercise routine. This will help you burn calories and shape your body.

Getting Ready To Ride A Century? Way to go!

Josh — Mon, 29 Mar 10 20:46:03 -0700

Here is a 14 week training plan to let you achieve your goal.

Week #1

Monday = 30 min Lemond g-force ut Manual program
Tuesday = 30 min of cardiovascular cross-training + 30 min strength training
Wednesday = 60 min bike ride at an easy to moderate pace (65-75% of max heart rate on the bike)
Thursday = 30 min Lemond g-force ut Pump the Power program + 30 min strength train
Friday = Off day Saturday = 60 min bike ride at moderate pace (75-80% of max heart rate on the bike) Sunday = 60 min bike ride at easy pace (60-75% of max heart rate on the bike)

Week #2

Monday = 45 min Lemond g-force ut Hill program
Tuesday = 30 min of cardiovascular cross-training + 30 min strength training
Wednesday = 60 min bike ride at a moderate pace (75-80% of max heart rate on the bike)
Thursday = 30 min Lemond g-force ut Bust Your Gut program + 30 min strength training
Friday = Off day Saturday = 75 min bike ride at a moderate pace Sunday = 90 min bike ride at an easy pace

Week #3

Monday = 60 min Lemond g-force ut Manual program
Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
Wednesday = 75 min bike ride at moderate pace
Thursday = 30 min Lemond g-force ut Steady and Strong program + 30 min strength training
Friday = Off day Saturday = 2 hour bike ride at moderate pace Sunday = 1.5 hour bike ride at an easy pace

Week #4

Monday = 60 min Lemond g-force ut Hill program
Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
Wednesday = 90 min bike ride at moderate pace
Thursday = 30 min Lemond g-force ut Pump the Power program (high intensity) + 30 min strength training
Friday = Off day Saturday = 3 hour bike ride at moderate pace Sunday = 1.5 hour bike ride at an easy pace

Week #5

Monday = 60 min Lemond g-force ut Manual program
Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
Wednesday = 75 min bike ride at moderate pace
Thursday = 30 min Lemond g-force ut Bust Your Gut program (high intensity) + 30 min strength training
Friday = Off day Saturday = 3 hour 30 min bike ride at moderate pace Sunday = 2 hour bike ride at an easy pace

Week #6

Monday = 60 min Lemond g-force ut Hill program
Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
Wednesday = Off Day
Thursday = 30 min Lemond g-force ut Steady and Strong program + 30 min strength training
Friday = Off day Saturday = 3 hour bike ride at moderate pace Sunday = 1.5 hour bike ride at an easy pace

Week #7

Monday = 90 min Lemond g-force ut Manual program
Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
Wednesday = 90 min bike ride at moderate pace
Thursday = 30 min Lemond g-force ut Pump the Power program (high intensity) + 30 min strength training
Friday = Off day Saturday = 4 hour bike ride at moderate pace Sunday = 1.5 hour bike ride at an easy pace

Week #8

Monday = 75 min Lemond g-force ut Hill program
Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
Wednesday = 90 min bike ride at moderate pace
Thursday = 30 min Lemond g-force ut Bust Your Gut program (high intensity) + 30 min strength training
Friday = Off day Saturday = 4 hour bike ride at moderate pace Sunday = 2 hour bike ride at an easy pace

Week #9

Monday = 90 min Lemond g-force ut Manual program
Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
Wednesday = 90 min bike ride at moderate pace
Thursday = 30 min Lemond g-force ut Steady and Strong program + 30 min strength training
Friday = Off day Saturday = 4 hour 30 min bike ride at moderate pace Sunday = 2 hour bike ride at an easy pace

Week # 10

Monday = 60 min Lemond g-force ut Hill program
Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
Wednesday = Off Day
Thursday = 30 min Lemond g-force ut Rev It Up program + 30 min strength training
Friday = Off day Saturday = 3 hour bike ride at moderate pace Sunday = 1.5 hour bike ride at an easy pace

Week # 11

Monday = 90 min Lemond g-force ut Manual program
Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
Wednesday = 90 min bike ride at moderate pace
Thursday = 30 min Lemond g-force ut Steady and Strong program + 30 min strength training
Friday = Off day Saturday = 5 bike ride at moderate pace Sunday = 2 hour bike ride at an easy pace

Week # 12

Monday = 90 min Lemond g-force ut Hill program
Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
Wednesday = 90 min bike ride at moderate pace
Thursday = 30 min Lemond g-force ut Bust Your Gut program (high intensity) + 30 min strength training
Friday = Off day Saturday = 4 hour bike ride at moderate pace Sunday = 2 hour bike ride at an easy pace

Week # 13

Monday = 60 min Lemond g-force ut Manual program
Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
Wednesday = 90 min bike ride at moderate pace
Thursday = 30 min Lemond g-force ut Steady and Strong program + 30 min strength training
Friday = Off day Saturday = 4 hour bike ride at moderate pace Sunday = 1 hour bike ride at an easy pace

Week # 14

Monday = 90 min Lemond g-force ut Manual program
Tuesday = 30 min of cardiovascular cross-training + 30 min of strength training
Wednesday = Off day
Thursday = 30 min Lemond g-force ut Rev It Up program
Friday = Off day Saturday = Century ride Sunday = 1 hour recovery bike ride at an easy pace

Training Tips - Coffee anyone?

Josh — Fri, 26 Mar 10 10:04:38 -0700

Wondering if coffee is good for your workout? An April 2006 Journal of Sports Science (http://www.jssm.org/) study found that caffeine had a positive impact on the performance of male athletes. The group of male athletes that were given caffeine were "able to maintain a higher intensity without undue fatigue," according to Michelle Jones Ph.D. The benefits are greater for athletes that aren't regular caffeine users.

Many athletes find that a cup will make them feel more alert, increase their ability to focus, and give them a feeling of increased energy. Studies suggest that as little as 25 mg can provide a sports performance aid to athletes, while other studies suggest that over 200 mg is needed to aid performance. It really depends on the athlete and whether or not they use caffeine on a regular basis.

Here is a list of some products athletes use to get a caffeine boost:

1) Starbucks Grande Coffee = 260 mg (http://www.starbucks.com/)
2) Caffeinated Cliff Shot = 100 mg (http://www.clifbar.com/)
3) 8.5 oz of Red Bull = 80 mg (http://www.redbull.com/)
4) 8 oz of Black Tea = 60 mg
5) 12 oz Pepsi = 34 mg (http://www.pepsi.com/)
6) One serving of Cafe Latte Perpetuem = 25 mg (http://www.hammernutrition.com/)

Training Tips: Attitude Is Everything

Josh — Thu, 25 Mar 10 11:55:51 -0700

This morning I was determined to make my muscles scream with a high intensity interval workout. I put together the perfect sixty minute mix on my i-pod, and the I got on the Lemond g-force UT for thirty minutes of Pump the Power followed by thirty minutes of Bust Your Gut. These two high intensity interval training sessions put me onto the pain train. I knew the workout was going to hurt, but I also knew I would reap huge fitness gain by pushing my self in the anaerobic zone. I was looking forward to the workout on Sunday night and woke up this morning ready to go hard.

Having a positive attitude towards exercise can create a sense of euphoria for your brain. If you have the right attitude you will ultimately look forward to your exercise sessions which will help you achieve your fitness goals. You can wire your brain to enter a state of bliss when exercising. Kelly Dwyer had a fantastic interview in Runners World (www.runnersworld.com) with winner of three triple Ironman competitions Christopher Bergland where she looks at the science behind running happy. She wrote "the runners high, once believed to be caused by endorphins, more recently has been attributed to endocannabinoids (substances released with exercise that produce an effect similar to a marijuana high. Also contributing to this state of euphoria is epinephrine (adrenaline) which has the power to boost confidence and diminish pain. Add to that serotonin and dopamine, two other feel-good brain chemicals, and you've go a physiological cocktail that can transform a workout into happy hour." This is true for all types of exercise.

The next time you start feeling negative about a workout or begin to dread an upcoming training session stop. Focus on all of the positives that are come from the exercise (weight loss, strength, speed, agility, balance). Now with a positive attitude go take your fitness to the next level.

Spring training

Josh — Tue, 02 Mar 10 15:55:19 -0800

Spring is just around the corner - and it's time to get ready to ride! Here is a perfect three-day training plan to get you into great cycling shape using the LeMond Fitness g-force UT.

Tuesday

Strength day (20 min on g-force ut)
Pick the hill program on the lemond g-force ut. After you complete the warm-up you will beginning to climb you first hill. Increase your revolutions per minute (rpm) as you climb each incline. As you crest each hill, cycle hard but not all out, which means you should be huffing and puffing. Take recovery as the hill slowly decreases down. Try not to let your revolutions per minute fall bellow 85. Repeat for 2 more hills.

Thursday

Speed day(30 min on g-force ut)
To help you cycle faster and more efficiently use the Bust Your Gut interval training program on the g-force ut cycle. Focus on increasing your turnover (rpm) on each 60 second interval. After the warm-up cycle hard for 60 seconds, concentrate on increasing your (rpm) above 100. Recover for 3 min and then repeat the 5 times. Take extra cool down time if needed. This program is excellent for increasing your power and speed on the bike.

Saturday or Sunday

Endurance day (13-20 miles)
This day is all about getting outside on your bicycle and covering miles. The pace should be easy to moderate (cycling 2-3 MPH slower than your average speed on the g-force ut cycle). Make sure you have a safe place to ride and follow the rules of the road.

Happy training.

How to avoid injuries and have some fun with your training

Josh — Mon, 08 Feb 10 14:17:59 -0800

Mixing up your training is key to keeping exercise fun. Varying your cycling workouts with other activities can also reduce your risk of injury, improve your overall fitness through active recovery, give you a mental break, and give you an opportunity to learn something new.

Overuse injuries are common in cycling, running and swimming. These activities promote doing the same range of motion over and over again. However, injuries are not inevitable. Most injuries happen because the athlete has increased the volume or intensity of exercise too soon. Injuries can also come from imbalances in the muscular skeletal system, biomechanical irregularities, and not taking enough recovery time. Cross-training for endurance athletes will help reduce problems from repetitive movements to improve endurance without breaking down joints, muscles and connective tissues.

Cross-training between high intensity workout give athletes a chance to focus on technique to improve efficiency, increase training time without accumulating fatigue or getting injured, and increase muscle strength, endurance and flexibility. Cross-training allows an athlete to workout on a regular basis, which allows the athlete to perform their best in competition. Other key components in recovery are sleep and nutrition. It is important for all athletes to take some complete off days in their training program to fully rest the body and mind.

Here are exercises that should be included in a well rounded cross-training routine include:

Cardiovascular Exercise:

Swim
Bike
Indoor Cycling

Strength Training:

Circuit workouts such as Cross-Fit www.crossfit.com
Bands and tubing www.ihpfit.com/component/virtuemart/category/42/fitness-equipment/jc-band-products/superbands.html
Free-weights

Flexibility

Stretch Straps www.simplefitnesssolutions.com/stretch.htm
Yoga
Pilates

Sports Conditioning

Core Training www.coreperformance.com/
Speed and Agility
Plyometrics

Mountain Biking the 1996 UCI World Championship Course in Cairns

Josh — Tue, 15 Sep 09 11:56:14 -0700

Yesterday I had an epic bike ride in the rain forests of Cairns. I had been referred to Dan's Mountain Bike Adventures by the Australian couple who I rode the day before my race. Dan was the mountain bike course designed for the Discovery Chanel Eco-Challenge Race (Australia) in 1997. Two of my friends decided they would join me for the ride. Dan picked us up around 9 AM and we drove for an hour. He fitted us for our bikes and gear and then we rode into Mulgrave Valley. The ride was unlike anything I had ever done. We rode into lush jungle and crossed many rivers and streams. It was beautiful single track with a few logs to jump. After about an hour of riding we ended at a river that had a swimming hole and rope swing. We spent the next 45 min playing the water and hoping that no crocodiles were looking for lunch. After the swim we rode back and had a meat pie lunch.

The second half of the day was spent on the 1996 UCI World Mountain Bike Championship Cross Country Course. The course had many technical sections and I had two crashes during the ride, but loved every minute of it. My friends and I were beaming for hours after finishing the ride. We could not stop talking about how amazing it was through dinner that night. Our other friends were wishing they had come on the ride instead of taking a train tour of the rain forest. I would love to spend more time mountain biking in Cairns but tomorrow we will head out for 3 days on a dive boat in the Great Barrier Reef. I'm looking forward to swimming with the sharks.