Fitness News #26 - Tour De France and the 5 secrets of food selection

Fitness News
Interesting week, you turned out in mass for some classes and avoided the gym like a plague for other classes
Music Requests
Scroll to the bottom, I've added a list of music you can request.  Send me a request and the class you want to hear it in.   Riverwood members, there's some extra tracks added this week.
Tour De France
A special session is being setup at Martin Place in the CBD this Tuesday lunchtime.  There will be 100 bikes and anyone can come and ride them.    Promo poster  è Here   There are three 30 minute sessions; 12 – 12.30 12.40 – 1.10 1.20 – 1.50 The sessions are being run by Andrew Connelly.  I will be there on stage, but wont be instructing.   Come along and ride a bike, or grab your sandwich and come and watch
The 5 secrets of food selection
I went to buy some butter and was confronted with a dazzling array of choices, what happened to the days when a product was just a product, rather than this confusing array of offerings.   Being confronted with a choice that I know little about, what quick rules can be applied?  Actually its not that complicated to make a quick and probably accurate decision.   How much is it advertised.  Simple, the more its advertised, the less likely its any good.   Advertising is expensive, for the vendor to derive a product that is heavily advertised, it needs to be primarily made from low quality cheap ingredients.   Mr Invisible.  What you can't judge by looking at it is probably hiding cheap ingredients that provide taste or give you an insulin spike, making you feel good, but have no regard to how healthy (should I say unhealthy) it is.   Mr Visible.  Thick sauces usually contain a high oil content, often as evil as palm oil.  What's the sugar content of that roll, tastes sweet doesn't it   Closer to the farm. The less a product is manufactured, the more likely it is to be better for you.   Before the farm.  Taking the 'closer to the farm' concept, humans have only had access to farmed products for a few thousand years.  Prior to that we had access to pretty basic things, lean meat, fruit, nuts and vegetables.  Our bodies are designed to digest these items.  Simple is best.   Heres an example of what I had for lunch at work the other day,  for those who can't see pictures, it's a half chicken, tomato, parsley, avocado.  The half chicken was a bargain, only $3.75 and the vegetables about $2.  It gets close to 'before the farm' but fails slightly on 'mr invisible', as I can't tell what has been put on the chicken skin, though those keen could not eat the skin   Chicken Lunch
Outdoor Cycling
Man I think I pedalled all weekend   Track Racing Race all Winter (RAW) – Friday Night Like last week, the challenges were exactly the same; With 8 RPM classes and about 180k of bike commuting in my legs (Mon – Fri), what moment of insanity occurred to make the decision to race on a Friday night?  Even transportation was legalistically complicated.  Friday commenced with riding down to Rockdale, for the 6.15am RPM class and riding home afterwards.  Then I took my track bike to work on the train.  After work I was picked up and taken to Dunc Grey velodrome.  The home journey was with someone else.   So how did I go? Bit of a disaster, but I still had great fun   Warmup race (Div 2 all in) The warmup race qualified you for the wheel race. The pace was real hot for the first few laps and I suffered but then found my Rhythm. With 1 1/2 laps to go, I was in second wheel and the rider in front just basically stopped. The pack rolled around me and there was nothing I could do, I was pinned in - the end   Winners race (Div 2 split) 4 laps to win and then an extra lap for each of second, third, fourth. 8 laps in total. At the top of shoot I got near the front as I am crap at the first 50mtrs on these short sprint races, but other riders pushed past and it meant was near the back of my split group. The accelerated too quickly for me and I didn't get on, fought for 2 laps and as I was nearly on, I realised that I was burnt anyway, so it was time to quit.   Mystery laps (Div 2 all in) 10 laps plus between 0 and 10 extra laps depending on a card drawn. The riders do not know the number of laps until the bell is rung. The pace was hot and I hit the front on the 10th lap, I roll and the bell is rung 80 metres later. How unlucky is that :roll:   Combines (Div 1 all in) I fronted for the Div 3/2 combined and there were too many riders, so Crafty decided to bump 4 of us up to Div 1, which included me. I started near the front with the other Div 2 riders and we went for it. I did my bit on the front and rolled and all I could see was a huge single line. After rolling a full 3/4 lap at the outside, I made my mistake in not seeing the split develop and jump in, I missed it. I ended up on the back of the second split and they chased, got back on, but it split in front of us again and that split sat up, so that was it.   My primary objective of the Friday nights is to get some on bike training in and to have some fun. Both were achieved tonight.   Photos from RAW, available for sale at  Action Snaps   Division 2 racing; http://www.actionsnaps.com.au/images/zoom/UPZRAR/wmqsc_6334.jpg http://www.actionsnaps.com.au/images/zoom/UPZRAR/wmqsc_6333.jpg http://www.actionsnaps.com.au/images/zoom/UPZRAR/wmqsc_6326.jpg   Division 1 race, I was in second wheel at this point... http://www.actionsnaps.com.au/images/zoom/CBGNCZ/wmqsc_6530.jpg   Information about the series is here => http://www.rawtrack.com.au/ and here => http://www.dhbc.org.au/forum/viewtopic.php?f=2&t=2456   Heffron Criterion – B grade  So what could be more silly?  Lets add Saturday High Performance, taking it to 9 classes and then add a Criterion on Saturday Afternoon   Last time I raced an RBCC Heffron crit was 2009. The computer said I was B grade, which gave me a yellow number. I wanted a red one to match my jersey, but the wouldn't give me one. I didn't have high expectations, having raced RAW last night and done a High Performance spin class in the morning. So it was time compare a rooted body 2011 with a fresh body 2009. In 2009 I struggled for the entire race to hang in there, average speed 38kph. BTW wind was minor both in the 2009 outing and today.   I took off after a couple of breaks and had one myself, but it was left to a bunch sprint. I came across the line in about 7th and then they rang the bell, they had added an extra lap...bastards... we did that sprint for nuff'n. Next lap around I used the same strategy, but that side of the track was blocked. Average speed 40.0kph according to my speedo. I hit 48kph in my break attempt, but only 57kph in the sprint, should of done 60.   Compare 2011 rooted vs 2009 fresh. 2011 rooted wins easy   But wait there's more, a free set of stake knives with every race, well not quite, but I raced 3 times this weekend   ATTA Individual Time Trail (ITT)- Calga 25k   It was a lot colder than last time, though I didn't have any extra warm weather gear, time to toughen up.   First couple of K's I was fine, but hitting the hills, I could tell that I wasn't riding well. At the turnaround, I could see that I was a lot further off that last time, to my fellow team members. On the way home I found better speed and made some ground on my fellow team members, we had an informal handicap, with one member having a 4 minute handicap and the other having a 1 minute handicap. The end result was that the both bet me, I only made a 20 second inroad into the 1 minute handicap.   My result was 40.07, which is 56 seconds slower than last time. I think that was an average of 37.4kph. The drop in performance being due to; - colder air, ie higher air density. All riders had slower times - poorer performance, due to the quantity of stuff I did on the weekend, with lots of racing on top of my spin classes. It was quite noticeable on the hills. - Staying up to 2am watching Tour De France didn't help either.
Classes
If you want to see death on stage, turn up at the Rock Tue 6.45pm, it will be my 5th class on the same day.   Fitness First   Mon 4/07/11 6:00 AM          Walker Mon 6.00am Mon 4/07/11 5:45 PM          5Dock Mon 5.45pm   Martin Place Tour De France outdoor cycle, all welcome, run by Andrew C, I will be on stage, not instructing, see attachment Tue 5/7/11 12.00, 12.40 & 1.20   Tue 5/07/11 6:45 PM           Rock Tue 6.45pm Wed 6/07/11 6:15 AM          Rock Wed 6.15am I am covering for Joe Wed 6/07/11 5:45 PM          N Strath Wed 5.45pm Thu 7/07/11 6:00 AM           Walker Thu 6.00am Fri 8/07/11 6:15 AM             Rock Fri 6.15am     Sat 9/07/11 8:15 AM            Rock HiPf Sat 8.15am, Jane is covering, I am away   YMCA   Mon 4/07/11 7:30 PM          Riverwood Mon 7.30pm Tue 5/07/11 6:15 AM           Riverwood Tue 6.15am
Music Request List
This list covers all gyms, all classes;   Track Key; 1 – Warmup 2 – Pace 3 – Hills 4 – Mixed Terrain 5 – Intervals 6 – Speed Work 7 – Mountain Climb 8 – Ride Home (Warm down) 9 – Stretch   Tracks Available at All Gyms, All Classes, ie both Fitness First and YMCA Track Release Duration Song Artist 1 49-1 03:55 California Girls Creature Scene 1 50-1 04:57 Club Can't Handle Me Flo Rida feat. David Guetta 1 45-1, BO-1 04:49 Life Is A Highway  Milan Roscoe 1 47-1 04:23 Tick Tok Jomanda Brown 1 51-1 04:42 We R Who We R Ke$ha 1 48-1 04:12 Your Love is My Drug Beat Bandits feat Lorraine G 2 51-2 05:14 Halfway Gone Poptent 2 46-2 05:26 I Gotta Feeling TransNoise 2 49-2 05:17 If I Had You Laila Stone 2 48-2 05:13 Lost Highway Southern Light 2 45-2 05:39 Miles Away CJ Murray 2 50-2 06:11 Teenage Dreams Stardancer II 2 47-2 05:24 Waking Up In Vegas Martina Lorene 2 BO-2 06:06 Who Knew Masia 3 48-3 06:23 Celebration Steady Rush 3 47-3 06:42 Ecuador (Bad Behaviour Remix) Latin Freestyle 3 50-3 06:52 Raindrops Hypasonic Remix – Sash! feat. Stunt 3 51-3 06:28 Raise YOur Glass (Klub Smasherz Remix) Venus Jones 3 50-B3 06:00 Ravers In the UK Jorg Schmidt Remix – Manian 3 49-3 06:02 Russian Roulette (75RPM) Dancefloor Generals 3 44-3, BO-3 06:11 Show Me Heaven Arms of Dub 4 50-4 04:55 Beautiful Day Global Nation 4 47-4 05:38 Meet Me Halfway TransNoise 4 48-4 05:14 One Love Pure Essence 4 44-4, BO-4 04:21 Real  The Cranials 4 49-4 05:01 Spin Azuri Blue 4 51-4 05:06 Turn Around (5,4,3,2,1) Flo Rida 5 51-5 05:40 Are You Gonna Be My Girl Airplay 5 48-5 05:45 Brick By Boring Brick Spacegliderz 5 47-5 05:44 Ignorance ToneTonic 5 34-5 05:26 Pretty Vegas OneZeroOne 5 49-5 06:13 Propane Nightmares Southern Light 5 50-B5 05:32 Rebel Yell Scooter 5 31-5 06:00 Round And Round Rhythm Twins 5 46-5 05:57 The Pretender InTheWind 5 BO-5 06:06 Voodoo People Young Drake 5 50-5 06:25 Watercolour Blau 6 51-6 06:41 Break My Fall (Original Mix) Tiesto feat BT 6 47-6 06:07 Long Way To Go Tyree Grey 6 BO-6 06:33 MorningStar Adelante 6 49-6 06:43 Never Cry Again Studio88 6 50-6 07:11 Poppiholla Chicane 6 50-6B 06:53 Secret Love Jordan & Baker Remix – Ian Van Dahl 6 48-6 06:48 Waiting Swade 7 BO-7 07:09 Because The Night Voodo Beats 7 49-7 06:53 Blade DJ Paradise 7 45-7 06:18 Burn It To The Ground Swade 7 46-7 06:18 Evacuate The Dancefloor Studio88 (DJ KTW Remix) 7 48-7 07:02 It's Not Over OneZeroOne 7 51-7 07:01 Numb (Hands Up Club Mix) Jan Wayne Vs. Raindropz! 7 50-7 07:05 Sweet Dreams Cansis Remix – Rec. Pro 7 47-7 06:36 What Is Love 2H9 (Cansis Remix) Cutting 8 47-8 03:24 Before The Worst Nitro500 8 BO-8 04:15 Broken Strings Cherry Stone 8 48-8 03:35 Hey, Soul Sister Global Nation 8 49-8 03:24 Never Hold You Down Scarlett Jones 8 51-8 03:17 Please Don't Let Me Go Olly Murs 8 50-8 04:16 Shattered Turn The Car Around – O.A.R 9 BO-9 03:46 I'll Stand By You Royal Trail 9 50-9 04:10 Letting Go Dutty Love – Sean Kingston feat. Nicki Minaj 9 48-9 03:01 Replay Silence 9 49-9 03:14 Solo Swade 9 51-9 03:22 What If Jason Derulo 9 47-9 03:42 Whatcha Say Big Shot   Tracks Available Only at Riverwood Track Release Duration Song Artist 1 25-1 05:22  Let's Get It Started Black Eyed Peas 1 31-1 05:37 I've Been Thinking About You Londonbeat 1 36-1 03:59 Little L Jamiroquai 1 39-1 04:04 September Kirk Franklin 1 41-1 04:41 Americian Boy Estelle 1 42-1 03:58 I Could Have Loved You Lighthouse Family 1 43-1 03:59 Closer Ne-Yo 1 44-1 05:10 The Right Life Seal 1 46-1 04:07 Cosmic Girl  Jamiroquai 2 26-2 04:44 Hole In The Head 2 39-2 06:14 Who Knew Pink 2 42-2 05:03 Dance Floor Anthem (I Don't Want To Be In Love)  Good Charlotte 2 43-2 05:17 Hot n Cold Katy Perry 2 44-2 04:56 Sober (Bimbo Jones Radio Edit) Pink 3 30-3 06:51 Voodoo Child (12" Mix) Rogue Traders 3 39-10 06:23 Hello (Good to Be Back) - Track 3 Scooter 3 39-3 05:48 Tribal Dance 2 Unlimited 3 42-3 06:13 Right By Your Side N-Force vs. Darren Styles 3 43-3 06:07 Spaceman The Killers 3 45-3 06:03 True Faith (CK Kaine Remix) Liz Kay 3 46-3 06:44 My Life Would Suck Without You (Bass Force Remix) Kelly Clarkson 4 39-4 05:45 Amazing (Thin White Duke Edit Seal 4 42-4 04:05 Human The Killers 4 43-4 04:36 Take Back The City Snow Patrol 4 45-4 04:51 All On Our Own Midnight Youth 4 46-4 05:19 Home Paul van Dyk feat. Johnny McDaid 5 36-5 06:53 Painkiller   5 39-5 05:54 Kickstart My Heart Motley Crue 5 42-5 06:30 New Future Weapon Billy Idol 5 43-5 06:06 Voodoo People (Pendulum Remix) The Prodigy 5 44-5 05:03 How Far We've Come Matchbox Twenty 5 45-5 06:32 Piranha The Prodigy 6 31-6 06:49 Underwater (Above & Beyond's 21st Century Mix) Delerium 6 39-11 06:30 Silence Delerium 6 39-6 06:57 Where Are you Now? Ian Van Dahl 6 40-6 06:39 Adelante Sashi ! 6 42-6 05:25 Going Wrong Armin Van Buuren & DJ Shah feat. Chris Jones 6 43-6 06:29 In The Darkness (Trance Mix) Darude 6 44-6 06:12 Alone in The Dark (Tiesto Radio Edit) Tiesto Presents Edward Camby 6 45-6 06:21 Bruised Water Chicane feat. Natasha Bedingfield 6 46-6 05:53 Sincere For You feat.Kirsty Hawkshaw (Radio Mix)  Lange 7 26-7 06:09 The Nighttrain Kadoc 7 30-7 07:26 Going Insane (Maxi Mix) 7 33-7 07:05 Love Comes Again Tiësto Feat. BT 7 39-7 07:19 Blast The Speakers Warp Brothers 7 42-7 07:09 Because The Night (Manox Remix) Cascada 7 43-7 06:53 Cry For You (Darren Styles Remix) September 7 44-7 06:39 Jump That Rock (Whatever You Want) (Jorg Schmid Mix) Scooter vs Status Quo 8 33-8 04:14 Afterglow Inxs 8 36-8 04:00 Every Little Step I take Bobby Brown 8 38-8 03:50 Won't Go Home Without You Maroon 5 8 39-8 04:00 Flashing Lights Featuring Dwele Kanye West 8 42-8 04:00 With You Chris Brown 8 43-8 04:15 Broken Strings feat. Nelly Furtado James Morrison 8 44-8 04:10 Spotlight Jennifer Hudson 8 45-8 04:01 The Man Who Can't Be Moved The Script 8 46-8 03:53 Don't Know What To Do Dane Rumble 9 31-9 03:57 Heart Like A Wheel The Corrs 9 34-9 03:34 You Give Me Something 9 34-9 03:34 You Give Me Something 9 38-9 02:55 Glad You're Here Macy Gray Feat. Fergie 9 39-9 03:45 Change Sugababes 9 42-9 03:30 You Make it Real James Morrison 9 43-9 04:15 Love Is A Losing Game Amy Winehouse 9 44-9 04:03 You Found Me The Fray 9 45-9 03:30 Chasing Pavements Adele 9 46-9 04:24 No Air duel with Chris Brown Jordin Sparkes featuring Chris Brown
Sleep Ride Eat Repeat – see ya Mike