NEWSLETTER: I’ve had a few people ask lately if I am still doing my newsletter. I appreciate that someone noticed their absence and I apologize that it has been more than a month since my last edition. Much of my time lately has been spent studying for a more advanced certification. Still, I apologize. I enjoy writing these newsletters and hope you gain something from them as well.
FALL TRANSITIONS: Fall is an important time of renewal, much more so than the New Year in my opinion. Fall is the time that nature dictates we take a break, a moment’s reflection, and then make a new plan for ourselves. Fall is a big time in indoor cycling because it is then that we come back indoors and begin to work on our craft.
The start of October reminds me that the road season for cycling is coming to an end. If you compete, your schedule of races is winding down. If you're a fitness cyclist, it is beginning to become more difficult to get rides in. Decreasing light and decreasing temperatures make fitting rides in more challenging. Nature seems to be reminding us that this is the time of year to allow your body and mind to rest up and refresh from the cycling season.
As usual, nature is right. Your body can use a break and so can your head. Training is mentally hard and your mind can use a break as much as, or even more than, your body does. The harder you train, the more you need a break at the end of the season. If you've been training at a more moderate level then the need is less.
But how do you take a break without overdoing it?
∙ Rest but not too much. In general, I'd say cut back but don't stop. Back off on both the road mileage and the intensity. It's actually a time to enjoy the fitness you have gained with some fun recreational riding. Ride for the joy of riding and not for any specific training goal. Get out and enjoy the fall weather.
∙ Change up your aerobic. Do whatever works for you to give yourself a change. It can be anything including weights, running, basketball, swimming, or almost anything else you can do to get exercise. It can also be alternative forms of cycling such as cyclo cross or mountain biking.
∙ Be sure to recover from any injuries you may have developed.
∙ Watch your weight. This is not the time to get sloppy about what you're eating. People generally consume a couple hundred calories a day more around this time of year. Combined with possibly less intense activity, it's dangerous to not be more conscientious of what you're eating.
Serious work in Spinning is ahead. You should get ready. Don't stop, but give yourself a break if you've been going hard. And then be ready for some great Spinning classes as the season changes.
THE SEVEN DEADLY SINS OF INDOOR CYCLING: I ran across this list of Indoor Cycling sins by instructor Juliet Underill. Enjoy.
∙ Thou Shalt Not Hover! It doth not work thy glutes, it doth not mimic mountain biking but you shall be cursed with an aching back!
∙ Thou Shalt Not Performeth Isolations! This move offends thy knees and helps not in strengthening. The burn you feeleth is from the Devil himself and makes you no faster, no stronger, no cooler and no wiser!
∙ Thou Shalt Not Spin Like a Hamster who Smoketh Crack! Super high cadence with little or no resistance will surely causeth thy Lady Parts (or thy Boy Bits) to feel as if they are being scourged by demons! Lo, though some sinners think they looketh cool with feet that fly, they surely will burn from the fires below (if thou knowest what I mean).
∙ Thou Shalt Not Overload thy Resistance and Grind Slowly! Do not burden my peoples with an overload of Resistance that would surely cause them to have to strain and clutcheth the handlebars. They will surely suffer from multitudes of joint problems.
∙ Thou Shalt Not Performeth Push Ups on thy Handle Bars! This doth not work thy Pecs and doth surely decrease the number of teeth in thy head if thou slippest.
∙ Thou Shalt Not Dip Thy Shoulders Down! Cornering or contrived upper body movement doth nothing to improveth thy upper body and doth taketh away from the true aerobic training of Spinning.
∙ Thou Shalt Not Sucketh in Thy Core! Thy core shall remain supple and thy people shall be commanded to do deep diaphragmatic breathing. Thou shalt work thy core in Pilates Classes.
EXERCISE MISTAKE #2 IGNORING STRENGTH TRAINING: You may recall that in the last issue I addressed a common exercise mistake, a lack of variety in many people’s workouts. Today, I will address a second common mistake, ignoring strength training.
I am a huge fan of aerobic workouts. But strength training is absolutely necessary, and not just for bigger muscles. A proper strength training program will improve your core stability, neurological balance, ability to generate and control force in all three planes of movement, and your ability to move with speed, agility and quickness. It’s not just for people who want big muscles. It is a necessary part of staying healthy.
And despite all these other benefits, building muscle is also important. As we age we lose muscle every year. The only way to fight this trend is strength training. Studies show that exercisers who combine cardio with a high-intensity, total-body resistance routine lose more body fat than those who follow a cardio-only plan.
The answer, strength training two or three times a week in addition to two or three aerobic workouts. A certified personal trainer can help you design a program for your needs.
HAPPINESS: I often write about the integration of health and fitness to our overall lives. In that regard I liked the succinctness of this comment. "Happiness is not a goal; it is a by-product,” Eleanor Roosevelt.
FINALLY, A GRIPE: Okay, this is small but let’s remember to do a few things to keep the gym nicer for us all. Most of try to do these things but none of us are perfect. Let’s rededicate ourselves to some basic courtesies. This is especially important when we have the nicest facility in the city.
∙ Clean up after yourself. Wipe your sweat off your Spinning bike, and other gym equipment, when you are done. Working out in someone else’s sweat is just gross.
∙ Share equipment. If you're doing multiple sets on a machine, it's common courtesy to let others work in during your rest periods when you can. And while you’re at it, put your weights away when you are done.
∙ No cell phone. We’re in close quarters at the gym. Others don’t need to hear your cell phone call.
∙ Pick up after yourself in the locker room. Don’t leave towels or trash on the floor or benches. And close your locker door when you leave.
MY YMCA INDOOR CYCLING TEACHING SCHEDULE:
∙ Monday's 5:45PM
∙ Friday’s 6:10AM
RESOURCES:
Recent past issues of this newsletter are available at http://billstrainingandfitnessblog.blogspot.com/
Thank you!
Bill Roach
Star 3 Lifetime Certified Spinning Instructor
Certified Personal Trainer, National Academy of Sports Medicine
bill.roach@mchsi.com
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