Saturday, October 29, 2011

Fitness News #42 - Unobtanium

News

th_KenDinnerval2011.jpg 

 

What a busy week, with Joe no longer in the picture at Rockdale plus 2 other classes, I've worked my butt off

 

Unobtanium

 

In the movie Avatar we go to a planet to mine for an extremely rare substance, to be extracted at all costs.  In reality there is no such thing as Unobtanium or any other substance not already in existence here.

 

http://james-camerons-avatar.wikia.com/wiki/Unobtanium

 

Cleaver marketing over the years have created a image that healthy eating is almost like Unobtanium, have a look in the health food section in your supermarket and its fill of exotic products with amazing ingredients like the roots of a rare herb that only grows in the foot hills of the Himalayas, OK  a bit stretched, but you get the jist (how do you spell jist?)

 

One would have to ask the question, if a supermarket has a health food section, does  that mean that the other food in the supermarket is unhealthy?  Well that's another topic, so back to the point.

 

The problem is that its easier to get rich selling you exotic products than it is selling the basic products that are actually healthy for you.  And perhaps that explains why salted cashews in the same brand and size was almost half the price of cashews without salt allowing the product providers to maximise their profits from those looking for Unobtanium

 

So next time you are looking for something healthy at the supermarket, just head for the fruit and vege section, you'll find all you need for a snack or a side salad.

 

==============

 

Next week, the sweet tooth snack attack

 

Music - RIDE

 

You probably noticed that I've put this bit in 3 weeks in a row.  It would be great to see it out there

 

This is important, if you want RIDE to be included as an offering along side RPM and Cycle, you need to put in a feedback form requesting it.

 

http://www.indoorcycling.com.au/

 

There are only 12 qualified instructors in NSW, of which I am one.

 

The music has been specifically built for spin instruction and its good

 

Mikes Bites

 

Didn't make anything particularly interesting this week, but I did discover that  Chicken sausages only contained 2.5% saturated fat, so I made stir fry vegetables, put it on top of basmati rice and put the chicken sausages on top and topped them with sweet chilli sauce.  OK you can stop laughing now.

 

Yeh and feta cheese was on special, so I'm adding feta cheese to my salads at the moment.

 

Outdoor Cycling

 

As mentioned last week, I'm back from the Grafton to Inverall - Australia's toughest one day road race.

 

Below is my mega write-up.  If you don't want to read it, the summary is;

7h16m, that 1h14m faster than last year

Rode the race on pain killers

 

Here's the mega write up

 

Background

Analysing what went right and what went wrong last year, my conclusions were;

- inadequate endurance training

- too conservative on the hill

- poor strategy mid race

- good water consumption, ok food consumption

- excellent result considering

 

So the strategy coming into this was;

- more endurance training

- more aggressive on the hill

- utilise the other riders better

- a bit more energy food

 

So what happened leading up;

- Did even less endurance training, due to a complete lack of available time slots plus the weather stuffing ones I did have

- Had an off 6 days prior

 

Race strategy

The original plan was to go for it on the hill, which would of probably put me in the front bunch, even if it risked me blowing up later in the race, but my off completely changed that, all that was of interest was whether I could complete the distance and I gave myself a 25% chance of doing that.

 

Discovering on Friday night that they had a different feed and neutral map in the book, to what they had online meant some adjustments.

 

Race

Grafton to base of the hill

The pace was quicker than last year and this was good, there was zero wind and I simply sat in. Eugen and another took off and I wasn't interested. The dynamics of the bunch was annoying, with 145 entered in C it was a little large and I was looking forward for it breaking up. Weather was warm and I found myself with no water at all, about 5k from the neutral water station. As I knew there was no neutral water station at the top this year, I pondered if it was possible to pick up 2 bottles, which I did, by holding the first one with my teeth, while I grabbed another.

 

The 18k hill

Initially my performance on the hill was poor, Lacey disappeared into the distance and I was caught by a group from behind. Eventually I found my composure and rode off the front of the bunch, past another smaller bunch and eventually I could see Lacey with a small group about 400mtrs ahead, though I wasn't focusing on him, just on getting up. Next thing his bunch was only 200 in front of me and I was closing rapidly, I went past and Mark jumped and went with me, groups were breaking up and other groups forming. I made a miscalucation on where the top was an arrived there 1.5k earlier than expected, with Mark.

 

I have an unofficial goal of averaging 16.5kph up the hill for last Sunday (based on how I felt on the day), but I won't know if I've met that until Mark goes thru his Garmin data. Last year I averaged 15kph I think.

 

My bottom gear was 39/23 which was fine last year, but this year I'm climbing with a higher minimum cadence and it was a little low, I would accelerate to get the cadence up, hold it for a while and then it would slowly erode. I had a slight cramping problem with the left calf and modified my ride style to cater accordingly. I was seriously wowful standing, due to back/hip issues and spent as little time as possible in that position.

 

The bunch forms

Mark and I took off together, but there wasn't anyone in particular to chase in front and a bunch was forming behind us, so we agreed just to roll and wait to be caught. It was a good decision, the bunch was strong and worked well, we travelled along picking up riders as we went.

 

Towards feed station 1

About 5k short of the feed station, I ran out of water, close enough not to be concerned, but I had been suffering from left hamstring cramps on the climbs and was concerned about being dropped during one of these as it did happen but each time I was able to recover, I had modified my climbing to use about 75% right leg. At the time the issue was a mystery to me, I was going fine, not troubled by the pace at all. The bunch continued to pick up riders.

 

Between feed stations

Someone had been told that the bunch ahead was only about 3 minutes up the road and about 6 of us worked on the front but that left too many hitchhikers and the idea of catching seemed to fizz after about 10k. I was drinking well, knowing that it wasn't a huge distance before the next feed station. By this time we had a mild tailwind, while it wasn't strong it made all the difference. Feeling a bit more confident, I had upped my expectation on completion to 50%

 

Feed station 2

Came into Glen Inness on the front saw the 50kph sign looked the speedo... 55kph LOL. I was keen to be first thru the feed station, so to avoid the traffic challenges. Al and Ron missing, no second feed bag, oh dear. At the end was netural water and I took one bottle. I counted the energy gels in my pocket and decided I had enough (just) and took off with 2 other riders, we rode away from the bunch, I didn't feel stressed at all, in fact I was happy to up the pace and then, say 5k out 'bang' my left hamstring went again, this time on the flat. I communicated my predicament to the other 2 with my command of the Saxon language and rolled off the back, my target was to fix the problem and roll back into the pack, which I achieved.

 

On to the last neutral water

Reunited with Mark, we briefly discussed the lack of a second feed back and then sat in. Climbing Waterloo Range Summit with 55k to go, my left hamstring went big time, I hauled my caucus over almost entirely with my right leg, at the top I could see the main bunch of about 18 riders followed by 4 groups of 3 riders each, Mark myself and one other being the last group of 3. Going down the other side, I stuck it in the 11 and gunned it, I was sitting on 78kph and reeled in a bucket load of distance, then the other rider largely finished it off, but unfortunately I had dropped Mark in the process. A couple of K later Mark arrived, I was impressed that he got back on.

 

Dejon Sapphire (20k from end). Like last year this hill was crucial and this year was no exception, the bunch split into 2 groups + some dropped on that, I managed to evade cramps and got up to the top near the front of the first group, over the top and the second group managed to get back on.

 

New route to the end

Instead of the nice fast highway to the end, they decided to pump us off some side road, though only about 1k further, the road was bumpy, dead surface and added an extra hill. How much longer did it take? Don't know but I'm guessing it added 3 - 4 minutes. There was neutral water with only 10 or so K to go and I thought "free water bottle" so I took one, though I did drink the water. At this point I noticed that Mark had disappeared. By this stage our bunch of riders was splitting up into those who wanted to go for the race finish and those who couldn't be stuffed (like me). I had plenty left in the tank but I had achieved my objective. Another rider gave me an energy gel, which was some handy insurance for the last 10k and I went over the last hill without problem and rode to the finish.

 

Post Race

I felt pretty good going after the race, but I was dehydrated, despite having (almost) 8 bottles of water and no wizz, no doubt riding with a bunch and having a mild tailwind would of contributed to that. Did a gatorate and a coke while we discussed the race. Unusual for me I was sunburnt despite using sun screen.

 

Classes

 

Exactly the same as last week, see you there.

 

I'm covering extra classes at Rockdale and North Strathfield in Blue

 

Fitness First

Rock Mon 6.15am

5Dock Mon 5.45pm

Rock Tue 6.30pm

Rock Wed 6.15am

N Strath Wed 5.45pm

Walker Thu 6.00am

N Strath Thu 5.45pm

Rock Fri 6.15am

Rock HiPf Sat 8.15am

 

YMCA

River Mon 7.30pm

River Tue 6.15am

 

Music Request List

 

This list covers all gyms, all classes;

 

Track Key;

1 – Pack Ride (warm up)

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

T

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

Adelante

MorningStar

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

T

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

Tiƫsto 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

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