Sunday, March 27, 2011

Fitness News #11

Fitness News #11

 

Hi Guys and Gals,

 

Guess What… your's Truly took a Bronze Medal at the Australian Track Championship

 

Full story plus photos are on my Race Log;

http://bicycles.net.au/forums/viewtopic.php?f=11&t=2250&start=875

 

Music

 

So guys and girls, what did you think of RPM50? Send me your feedback

 

Women's Introduction to Velodrome Cycling Program

 

Jessica from Dulwich Hill Bicycle Club (DHBC) will be conducting sessions to introduce woman to track riding, Starting on Saturday the 2nd of April at 2pm for 8 weeks

 

You don't need a bike, we have ones that can you can use while you are learning

 

Details are here;

http://www.dhbc.org.au/forum/viewtopic.php?f=4&t=2344

 

If you'd like to find out how exciting track riding is, send an email to Jessica jnor7837@gmail.com

 

 

Classes

 

Back to normal classes this week, see you at the gym

 

Mon 28/03/11 5:45 PM           5Dock Mon 5.45pm

Tue 29/03/11 6:45 PM            Rock Tue 6.45pm

Wed 30/03/11 5:45 PM           N Strath Wed 5.45pm

Sat 2/04/11 8:15 AM              Rock HiPf Sat 8.15am

 

Ask Mike

 

If you have any questions or things you would like to see in the newsletter, then let me know

 

See you at the Gym

 

Cheers Mike

 

 

Sleep Ride Eat Repeat

 

Sunday, March 20, 2011

Fitness News #11

Fitness News #11

 

Hi Guys and Gals,

 

Well you got a special treat with the 90 minute marathon on Tuesday night at Rockdale.  Evangeline and Steve doing the first 45 minutes, then Vanessa and myself bringing it home, squeezing in a high performance session

 

Excuse the crappy phone camera picture

 

th_VanessaMike15032011.jpg

 

Music

 

RPM50, you got it at North Strathfield, Bond st, Market st and Rockdale (Saturday).  Five Dock get it on Monday.  Let me know what you think, did you like all the songs or some of them or not at all

 

Odd Stuff

 

Korean Stationary Bike Gymnastics Championships.  Yip, that's exactly what it is

 

http://www.youtube.com/watch?v=cyTTu4Hmx6s

 

Diet – its got me beat what she's on about.  If you understand it, let me know

 

http://well.blogs.nytimes.com/2009/07/02/eating-to-fuel-exercise/

 

But to top it off (insert drum roll).  Protein causes cancer.  There are so many holes in this article, you could drive a truck thru it.

 

http://www.smh.com.au/lifestyle/wellbeing/high-protein-diet-dilemma-20110317-1by25.html

 

 

Classes

 

I've got the Australian track championships, so I'm staying low trying not to get too many classes

 

Mon 21/03/11 5:45 PM           5Dock Mon 5.45pm

Tue 22/03/11 6:45 PM            Rock Tue 6.45pm

Wed 23/03/11 5:45 PM           N Strath Wed 5.45pm

 

Ask Mike

 

If you have any questions or things you would like to see in the newsletter, then let me know

 

See you at the Gym

 

Cheers Mike

 

 

Sleep Ride Eat Repeat

 

Monday, March 14, 2011

Program Change - 90 minute cycle marathon - Rockdale Tuesday 5.45pm

Hi everyone,

There has been a program change as part of International Fitness Week

At Rockdale on Tuesday there will be a special 90 minute cycle marathon

Commencing at 5.45pm you will have Evangelene and Steve. 
From 6.30pm you will have Vanessa and me.

Cheers Mike

--
Michael Clement
clementmi@gmail.com
------------------------------------------------------
Sleep Ride Eat Repeat

Sunday, March 13, 2011

Fitness News #10

Fitness News #10

 

Hi Guys and Gals,

 

Some of you would of noticed that I was missing from Saturday's class, I've been down with the flu and will miss Monday's class too, but will be back from Tuesday. 

 

Music

 

The new release has been posted to me.  If Australia Post have their act together, I'll receive it on Monday and will learn it as fast as I can, to get it out to you.

 

International Fitness Week

 

Please pass this email on to your colleagues, especially if they would like to try out a class sometime

 

Next week is International Fitness week and Fitness First (where I work) is giving out free 1 week passes. This means you have the opportunity to join me at one of my sessions

Some info => International Fitness Week 14th March - 20th March

Free pass => Fitness First free guest membership

My classes during the free pass period;
Tuesday 15th Rockdale 6.45pm
Wednesday 16th Bond st (CBD) 6.15am
Wednesday 16th North Strathfield 5.45pm
Thursday 17th Market st (CBD) 7am
Saturday 19th Rockdale 8.15am High Performance class
If you are not familiar with the indoor spin bikes, try to get there around 15 minutes beforehand and we can find the correct settings for you. One of the instructors is 4'5" and can use the bike and I've seen blokes over 6'6"

What to bring;
Clothing - it gets sweaty so I recommend lyrca if you have it, which somehow I suspect most of you have. Many wear normal gym gear
Footwear - is either spd's or joggers, the pedals have spd on one side and toeclips on the other side. Rattraps can't be used on most bikes. I have a spare pair of 44's if someone wants a loaner. Most use joggers.
Water bottle
Towel
Attitude !!!!!!!

Routine & Music;
I will be playing different music in different classes, so if you want to join me for more than one class you will get different music :)The routine is choreographed to the music so each class will be different. The program is short intervals based on set cadences, where you adjust the load to find your challenge point.

Locations - all in Sydney;
Five Dock - 49 Queens Road Five Dock 2046
Rockdale - 395 West Botany St Rockdale 2216
North Strathfield - 22 George St North Strathfield 2135
Sydney CBD - Bond Street - 20 Bond St Sydney 2000
Sydney CBD - Market Street - Allianz Building, 2 Market St (Cnr Sussex St) Sydney 2000

 

Classes

 

Monday's class is covered for me,  as I'm recovering from the flu and I return on Tuesday.  This weeks classes in the CBD are my last, I was covering Bond for 2 weeks and Stuart is returning the following week at Market st

 

Tue 15/03/11 6:45 PM            Rock Tue 6.45pm

Wed 16/03/11 6:15 AM          Bond Wed 6.15am

Wed 16/03/11 5:45 PM           N Strath Wed 5.45pm

Thu 17/03/11 7:00 AM           Market Thu 7.00am

Sat 19/03/11 8:15 AM            Rock HiPf Sat 8.15am

 

Ask Mike

 

If you have any questions or things you would like to see in the newsletter, then let me know

 

See you at the Gym

 

Cheers Mike

 

 

Sleep Ride Eat Repeat

 

Sunday, March 6, 2011

Fitness News #9

Fitness News #8

 

Hi Guys and Gals,

 

What happened to all the hype about fruit prices with the QLD floods, if banana's were any cheaper, they would be giving them away. 

 

Music

 

Never found out who got fired, it will remain a mystery.   Don't you hate it when you don't get to the bottom of the gossip

 

RPM50 will be mailed to me on Friday, so I should get it on Monday.  We haven't been told what the release date is though, hopefully sooner than later.

 

Heart Rate Monitors

 

Have you ever felt you would like a reference point to evaluate your workouts with.  Well heart rate monitors can do that,  they show you your heart rate, place that in zones and provide a host of other benefits such as calorie burn and some will even let you upload them to a computer.

 

But… all is not what it seems… There are a couple of challenges that distort the accuracy of the information;

  1. Heart Rate Latency.  When you exercise, your heart does not initially beat at the rate of the exercise, it will beat at a slower rate and build towards the correct beat for the given activity.  It takes 4 minutes to reach that point.  So that means that in almost any group exercise, your heart rate will not fully represent what you are doing as intervals are usually between 30 seconds and 2 minutes.
  2. Assumptions.  Figures such as calorie burn are based on information that you provide such as age, gender, weight and height.  Then a formula is applied to provide an average figure.  Are you average?  If not the figure is going to be out and by how much, who knows.  Also different hearts pump differently, some have smaller beats more frequently and some have larger beats less frequently.  The heart rate monitors make an assumption that all people beat the same.

 

So does this mean you shouldn't bother to have one?  That depends on what you get out of one.  I saw this posted the other day and its not too bad a list of advantages;

 

The ADVANTAGES of a HRM include its use:
• as a motivational tool
• to analyze race efforts and design a personalized training program.
to spot overtraining (HR 10% higher than normal on awakening for several consecutive days).
The DISADVANTAGES of a HRM are:
• inconsistency - at the same heart rate you're not always putting out the same effort day to day.
no evidence training with a HRM improve competitive performance.
too much data, esp with elaborate HRMs, with little agreement on how to use this information to improve training or performance.
• the lag time in heart rate response to a change in exertion - 15 to 30 sec lag with 2 to 3 min to stabilize at the new level of exertion.

 

If you read the list above, its not entirely in agreement with what I wrote above, that is like many things in life there are different analysis and different views on things, but the underlining communication is the same.

 

Classes

 

On Tuesday Stuart and I did our CPR refresher course and then he wanted to try out an RPM class so we sneaked into the back of a class, the objective was that no one spotted us.  The instructor didn't spot us, but some of the members recognised us.  Anyway Stuart gave it a shot, took it really easy but he's still not ready to resume his classes, so I'll be continuing doing his Thursday morning RPM class for a few more weeks.

 

Wednesday mornings I'm no longer doing Luana's Wednesday 6.15am cycle at  Rockdale, I'll be doing the same time slot at Bond st in the CBD

 

If I look dead on Saturday morning that will be because in addition to the cycle classes, I have the NSW Individual Track championships on Thursday, Friday and Saturday nights

 

Mon 7/03/11 5:45 PM             5Dock Mon 5.45pm

Tue 8/03/11 6:45 PM              Rock Tue 6.45pm

Wed 9/03/11 6:15 AM            Bond Wed 6.15am

Wed 9/03/11 5:45 PM             N Strath Wed 5.45pm

Thu 10/03/11 7:00 AM           Market Thu 7.00am

Sat 12/03/11 8:15 AM            Rock HiPf Sat 8.15am

 

Ask Mike

 

If you have any questions or things you would like to see in the newsletter, then let me know

 

See you at the Gym

 

Cheers Mike

 

 

Sleep Ride Eat Repeat