Saturday, August 6, 2011

Fitness News #30 - Where's Mike gone, RPM52 track list

Fitness News

 th_crashIMAG0079.jpg

 

Hey Guys/Gals, did you miss me?  Many of know that I'm injured and that's why I haven't done the classes.  Details of the incident are in the racing, see Ride for Life

 

Food Talk

 

Kate, who instructs up Gosford way sent this thru to me, thanks Kate. 


Using the figures below, I'm estimating that an RPM class is roughly equivalent of 0.8 Big Mac's for females and 1 Big Mac for males.  You didn't order fry's and a drink with that didn't you…come on confess

The Big Mac Equation  - Source => Craig Harper

Something quirky today.

Figures given for energy expenditure when doing different types of exercise or activities can be a little confusing, if not, totally meaningless and un-relatable. With that in mind, today I thought I would equate energy expenditure (calories burned) during exercise with one of the most frequently ordered menu items in the world (but not at my house); the Big Mac.

Don't take the following too seriously; it's not meant to be ground-breaking scientific research but it is interesting, relatively accurate and mildly amusing, nonetheless. The energy expenditure figures are based on one hour of non-stop exercise (activity) for a female weighing 60kgs (132lbs) and a bloke weighing 75kgs (165lbs). If your weight is higher, your energy expenditure would increase and if it is lower, obviously, it would go down.

I have based the 'burgers-per-hour' figures on the calories in a Big Mac purchased in the US (540). The figure can vary (a little) depending on what country you're in.

 Activity

 Burgers Burned
 Per Hour

 Time Required to
 Burn One Burger

 Cycling
 (20kph/12mph)

 Female: 0.73 
 Male: 0.83

 1.55 hrs
 1.21 hrs

 Gardening
 (general)          

 Female: 0.43
 Male: 0.46

 2.33 hrs
 2.19 hrs

 Walking
 (6.0kph/3.6mph)

 Female: 0.44
 Male: 0.52

 2.25 hrs
 1.90 hrs

 Boxing
 (sparring)

 Female: 0.97
 Male: 1.24

 1.03 hrs
 0.80 hrs

 Swimming
 (f/style, moderate)

 Female: 0.75
 Male: 0.96

 1.33 hrs
 1.04 hrs

 Cleaning
 (household)

 Female: 0.32
 Male: 0.41

 3.10 hrs
 2.42 hrs

 * Of course, the BBPH (burgers burned per hour) by a male while house-cleaning figure is completely theoretical. :)

 

 

RPM 52 – The Track List is out

 

Les Mills has released the track list to the next RPM release and here it is.

 

1 Beautiful People (Club Version) - Chris Brown feat. Benny Bennassi

2 Take Over Control - Martina Lorene

3 Born This Way (Kris McTwain Remix) - Other Ego

4 All In - Badlands Inc

5 Witchcraft - Blau

6 Disarm Yourself (Club Mix) - DashBerlin feat. Emma Hewitt

7 Discover (Club Mix) - Paffendorf

8 Science & Faith - The Script

9 The Lazy Song - Bruno Mars

 

Bonus tracks

3 Rhythm Of The Night (Alex K Remix) - Frisco vs Corona

9 Choose You -Stan Walker

 

Outdoor Cycling

 

Congratulations to Cadel Evans, that was an allosome ITT.  Unless he crashes tonight, he will be the winner of Tour De France.  This is a historic victory, the first time an Australian has ever won.

 

Mean while in more humble racing closer to home…

 

Saved myself for a single event this weekend

 

Track Racing

Race all Winter (RAW) Friday Night

Won't be doing this one for a while…

 

Road Racing

Sydney road titles – Penrith Lakes

I tried something a bit different, I did my high performance spin class in the morning, knowing that I was racing at 12.55pm.

I was involved in 3 different break away attempts in the first 2 laps and then early into lap 3, I got away with a Penrith rider and a Parramatta rider in my 4th attempt. I looked behind and we were away. We worked well together and got the break out to about 1/2k. The mix of clubs in the break meant there were a reasonable number of riders who weren't going to work. On laps 5 & 6 they reduced our gap and it was starting to look like they were going to get us. But we stayed away and even when we crossed the line on the last lap (8), we still stood a chance of taking it out, but they caught us with 2k to go. I was spent and didn't contest the sprint.

 

Ride for Life – Centennial Park

 

Write up I did for my bike club

 

Just Tim and I. Pace was slow with some half baked attacks. Sat on the front every so often, didn't really matter where I was cos it wasn't that fast. I was surprised to lap 2 riders and one of those a second time. 3 laps to go I was looking for Tim's wheel but the RBCC rider had it, but on the last lap I got Tim's wheel. Tim went to sprint and pulled his foot and that was Tim's and my race over. We rolled to the line holding pace with the other riders in about 8th - 10th place when some turkey decided to squeeze himself between me and the rails. On the way thru he brushed against me, then he veered across the front of me taking out my front wheel with his rear derailleur, sending me down the road. Got to be some of the worse riding I have ever seen, was 8th so important, the podium only went to 3rd. There was enough room on the right of me for 2 - 3 bikes, but yet he chooses to use the gutter to get past, an impossible move. He also lacked the manors to come and see me after the race. The course communisure (spelling?) came and saw me and we had a bit of discussion about it, during which I also mentioned that everyone makes mistakes but we still need to be pulled up about it when we do. As neither of us knew who he was, that was the end of it.

Stat's on the speedo, which isn't working now showed average speed 37.5kph, max speed 58.5kp, which is what I would of been doing when I came off. Finished something like 10th, though my bike placed better than me.

The SES patched me up, at that point I fault I wasn't that bad, I'm sure glad I had leg and arm warmers on, I've lost more skin than in any other crash despite having them on. Greg from TWE retrued my front wheel, the spokes are a little bent but he recons its OK, so unless I find other damage, its just the hoods on the leavers.

As you know I rode back to the cafe and then home, perhaps the body was still in shock, because it ceazed up later in the day. I texted 40 instructors to get my Monday 6am spin class covered and no one could do it, so Monday morning I caught a taxi to North Sydney and stood on the stage instructing, ie not riding. All my other classes this week are covered and I'm catching the train to work.

Xrays showed no broken bones, so I'm lucky. I've got a number of smaller injuries, it would seem that the force was distributed across the body and I suspect that I'll be fit to ride in 1 - 2 weeks. In the meantime I'll bleed money as I don't get spin pay.

And that's my 3rd DHBC skin suit that's died.

crash IMAG0079.jpg


 

Classes

 

Note that I have some classes covered.  Which classes I actually do will depend on how my ribs go over the next few days

 

Fitness First

 

Mon 8/08/11 6:00 AM          Walker Mon 6.00am - Julia covering

Mon 8/08/11 5:45 PM          5Dock Mon 5.45pm - Katie covering

Tue 9/08/11 6:45 PM           Rock Tue 6.45pm

Wed 10/08/11 5:45 PM        N Strath Wed 5.45pm

Thu 11/08/11 6:00 AM         Walker Thu 6.00am

Fri 12/08/11 6:15 AM           Rock Fri 6.15am

Sat 13/08/11 8:15 AM          Rock HiPf Sat 8.15am

 

YMCA

 

Mon 8/08/11 7:30 PM          Riverwood Mon 7.30pm - cover requested

Tue 9/08/11 6:15 AM           Riverwood Tue 6.15am - cover requested

 

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




 

No comments:

Post a Comment