Sunday, October 23, 2011

Fitness News #41 - The 8,800 calorie burn

News

th_DHBCGrafton22Oct2010acropped.jpg 

 

I'm back from Australia's toughest road race, but what did I learn from that race

 

The 8,800 calorie burn

 

According to the data, I burnt 8,800 calories in my race on Sunday.  Prior to the race I had estimated that I would burn 8,000 calories and acted on that number in preparing my diet.

 

In a situation like that, the dietary rules are turned upside down, but in a way they are the same, in that you eat to balance your lifestyle energy needs.

 

Now I've been told that you can't absorb that amount of energy while your racing, so you body has to have its energy reserves maximised prior, so I targeted that.

 

Due to my crash last Sunday, I had cut RPM classes to 3, so my energy output wasn't as high as normal, but I kept my eating at the same level, so I was over eating a little. 

 

Friday, it was crunch day, we drove north and stopped every few hours for a feed, then when we got there, we went to the supermarket and brought a stack of food, back to the Hotel and had a feed.  An hour later we went downstairs, which had a Thai restaurant, which's menu looked rather Chinese.  Normally I don't have entrée, but this time it was included.  Washed down with glasses of light beer and soft drink to increase the calorie intake.   Back to the hotel and it was time to dig into the lamingtons and sponge rolls I had brought, those things are simply calories with no fill, they went straight down.

 

So if you want to put on weight, I highly recommend hitting the cake selection at the supermarket bakery, you will get the calories without filling up.  If you don't want to put on weight, then do the opposite J

 

Saturday was race day.  Breakfast was 4 weetbix with milk, coffee and tined cream rice, then an up and go just prior to the race.

 

What I ate during the race;

1 banana

4 muesli bars

16 energy gels

4 water bottles with energy powder added

4 water bottles plain

Painkillers (due to my crash the previous Saturday)

 

Music - RIDE

 

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

 

Recipes

 

Made my first pasta bake, made tuna and cauliflower bake.  So easy to make, why haven't I made these in the past.

 

Anyone got a favourite pasta bake recipe?

 

Outdoor Cycling

 

I'm back from doing the Grafton to Inverall - Australia's toughest one day road race.

 

Click here to see the team photo

I'm real happy with my result, but I'll wait to next week to provide a report, as I'm waiting for the results to be posted on cycling NSW

Classes

 

Full steam ahead, I'm covering extra classes at Rockdale and North Strathfield in Blue

 

Fitness First

Mon 24/10/11 6:15 AM        Rock Mon 6.15am

Mon 24/10/11 5:45 PM        5Dock Mon 5.45pm

Tue 25/10/11 6:30 PM         Rock Tue 6.30pm

Wed 26/10/11 6:15 AM        Rock Wed 6.15am

Wed 26/10/11 5:45 PM        N Strath Wed 5.45pm

Thu 27/10/11 6:00 AM         Walker Thu 6.00am

Thu 27/10/11 5:45 PM         N Strath Thu 5.45pm

Fri 28/10/11 6:15 AM           Rock Fri 6.15am

Sat 29/10/11 8:15 AM          Rock HiPf Sat 8.15am

 

YMCA

Mon 24/10/11 7:30 PM        River Mon 7.30pm

Tue 25/10/11 6:15 AM         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

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

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

 

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