| 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.  |
| 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 |
| 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. 
|
| 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 |
| 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 | | |
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