Fitness News #13

Fitness News #13
Hi Guys and Gals,   After a week on cloud 9, I'm back on the ground.  Raced this morning in a criterion, which is a road race on a small circuit of road, where we do lots of laps.  No prizes for me this time
Music
The 2 week introduction of RPM#50 is complete, all classes this coming week will be back to their usual mix of songs from different releases.  If there's any particular songs your interested in hearing, then let me know
Women's Introduction to Velodrome Cycling Program
Lots of positive feedback I hear from last Tuesday's session. Check out the photo's http://www.dhbc.org.au/forum/viewtopic.php?f=4&t=2344   There will be more sessions, if your interested, send an email to Jessica jnor7837@gmail.com
Bits and Pieces
Be a Man, purchase our product The latest product from KFC, the Double Down http://www.kfc.com/doubledown/  Marketed as a snack, the advert implies you are a manly bloke who consumes 540 calories for a snack. http://www.youtube.com/watch?v=UeWgtE7UCN8  Hey that's about the right number of calories for your entire dinner,  or about the same  as burnt in a RPM class.  Critic's comments; http://latimesblogs.latimes.com/comments_blog/2010/04/kfc-double-down-sandwich-will-you-be-buying.html   Coffee good for your fitness Many of us have coffee cards, typically the 10th coffee is free.  Well the coffee shop around from my work has coffee cards, where you get a free PT session after 6 coffee's.   Lycra Where do I buy lycra at a reasonable price?  That was asked on Saturday.  Well I don't actually know the answer that well, I tend to purchase mine mail order from overseas, mainly from the following sites; http://www.torpedo7.com.au http://www.probikekit.com/ Budget clothes can be found here - http://www.cellbikes.com.au/ Some cyclists post on forums any bargains the come upon; http://bicycles.net.au/forums/viewtopic.php?t=2978 http://bicycles.net.au/forums/viewtopic.php?f=9&t=8094 The problem with buying online is that you need to know your sizes really well and you need to understand the quality of what you are buying.  If you don't know those things, you need to purchase from a retail shop, which will provide the service you need.
Classes
New permanents at North Sydney (Walker st) and CBD (Market st).  Also a candidate appearance at Newtown.  See you at the gym   Mon 4/04/11 6:15 AM            Newtown Mon 6.15am Mon 4/04/11 5:45 PM             5Dock Mon 5.45pm Tue 5/04/11 6:45 PM              Rock Tue 6.45pm Wed 6/04/11 5:45 PM             N Strath Wed 5.45pm Thu 7/04/11 6:00 AM             Walker Thu 6.00am Fri 8/04/11 6:45 AM               Market Fri 6.45am Sat 9/04/11 8:15 AM              Rock HiPf Sat 8.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

Fitness News #11

Fitness News #11
Hi Guys and Gals,   Guess What… your's Truly took a Bronze Medal at the Australian Track Championship   Full story plus photos are on my Race Log; http://bicycles.net.au/forums/viewtopic.php?f=11&t=2250&start=875
Music
So guys and girls, what did you think of RPM50? Send me your feedback
Women's Introduction to Velodrome Cycling Program
Jessica from Dulwich Hill Bicycle Club (DHBC) will be conducting sessions to introduce woman to track riding, Starting on Saturday the 2nd of April at 2pm for 8 weeks   You don't need a bike, we have ones that can you can use while you are learning   Details are here; http://www.dhbc.org.au/forum/viewtopic.php?f=4&t=2344   If you'd like to find out how exciting track riding is, send an email to Jessica jnor7837@gmail.com
Classes
Back to normal classes this week, see you at the gym   Mon 28/03/11 5:45 PM           5Dock Mon 5.45pm Tue 29/03/11 6:45 PM            Rock Tue 6.45pm Wed 30/03/11 5:45 PM           N Strath Wed 5.45pm Sat 2/04/11 8:15 AM              Rock HiPf Sat 8.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

Fitness News #11

Fitness News #11
Hi Guys and Gals,   Well you got a special treat with the 90 minute marathon on Tuesday night at Rockdale.  Evangeline and Steve doing the first 45 minutes, then Vanessa and myself bringing it home, squeezing in a high performance session   Excuse the crappy phone camera picture
Music
RPM50, you got it at North Strathfield, Bond st, Market st and Rockdale (Saturday).  Five Dock get it on Monday.  Let me know what you think, did you like all the songs or some of them or not at all
Odd Stuff
Korean Stationary Bike Gymnastics Championships.  Yip, that's exactly what it is   http://www.youtube.com/watch?v=cyTTu4Hmx6s   Diet – its got me beat what she's on about.  If you understand it, let me know   http://well.blogs.nytimes.com/2009/07/02/eating-to-fuel-exercise/   But to top it off (insert drum roll).  Protein causes cancer.  There are so many holes in this article, you could drive a truck thru it.   http://www.smh.com.au/lifestyle/wellbeing/high-protein-diet-dilemma-20110317-1by25.html
Classes
I've got the Australian track championships, so I'm staying low trying not to get too many classes   Mon 21/03/11 5:45 PM           5Dock Mon 5.45pm Tue 22/03/11 6:45 PM            Rock Tue 6.45pm Wed 23/03/11 5:45 PM           N Strath Wed 5.45pm
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

Program Change - 90 minute cycle marathon - Rockdale Tuesday 5.45pm

Hi everyone,

There has been a program change as part of International Fitness Week

At Rockdale on Tuesday there will be a special 90 minute cycle marathon

Commencing at 5.45pm you will have Evangelene and Steve. 
From 6.30pm you will have Vanessa and me.

Cheers Mike

--
Michael Clement
clementmi@gmail.com
------------------------------------------------------
Sleep Ride Eat Repeat

Fitness News #10

Fitness News #10
Hi Guys and Gals,   Some of you would of noticed that I was missing from Saturday's class, I've been down with the flu and will miss Monday's class too, but will be back from Tuesday.
Music
The new release has been posted to me.  If Australia Post have their act together, I'll receive it on Monday and will learn it as fast as I can, to get it out to you.
International Fitness Week
Please pass this email on to your colleagues, especially if they would like to try out a class sometime   Next week is International Fitness week and Fitness First (where I work) is giving out free 1 week passes. This means you have the opportunity to join me at one of my sessions Some info => International Fitness Week 14th March - 20th March Free pass => Fitness First free guest membership My classes during the free pass period; Tuesday 15th Rockdale 6.45pm Wednesday 16th Bond st (CBD) 6.15am Wednesday 16th North Strathfield 5.45pm Thursday 17th Market st (CBD) 7am Saturday 19th Rockdale 8.15am High Performance class If you are not familiar with the indoor spin bikes, try to get there around 15 minutes beforehand and we can find the correct settings for you. One of the instructors is 4'5" and can use the bike and I've seen blokes over 6'6" What to bring; Clothing - it gets sweaty so I recommend lyrca if you have it, which somehow I suspect most of you have. Many wear normal gym gear Footwear - is either spd's or joggers, the pedals have spd on one side and toeclips on the other side. Rattraps can't be used on most bikes. I have a spare pair of 44's if someone wants a loaner. Most use joggers. Water bottle Towel Attitude !!!!!!! Routine & Music; I will be playing different music in different classes, so if you want to join me for more than one class you will get different music The routine is choreographed to the music so each class will be different. The program is short intervals based on set cadences, where you adjust the load to find your challenge point. Locations - all in Sydney; Five Dock - 49 Queens Road Five Dock 2046 Rockdale - 395 West Botany St Rockdale 2216 North Strathfield - 22 George St North Strathfield 2135 Sydney CBD - Bond Street - 20 Bond St Sydney 2000 Sydney CBD - Market Street - Allianz Building, 2 Market St (Cnr Sussex St) Sydney 2000
Classes
Monday's class is covered for me,  as I'm recovering from the flu and I return on Tuesday.  This weeks classes in the CBD are my last, I was covering Bond for 2 weeks and Stuart is returning the following week at Market st   Tue 15/03/11 6:45 PM            Rock Tue 6.45pm Wed 16/03/11 6:15 AM          Bond Wed 6.15am Wed 16/03/11 5:45 PM           N Strath Wed 5.45pm Thu 17/03/11 7:00 AM           Market Thu 7.00am Sat 19/03/11 8:15 AM            Rock HiPf Sat 8.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

Fitness News #9

Fitness News #8
Hi Guys and Gals,   What happened to all the hype about fruit prices with the QLD floods, if banana's were any cheaper, they would be giving them away.
Music
Never found out who got fired, it will remain a mystery.   Don't you hate it when you don't get to the bottom of the gossip   RPM50 will be mailed to me on Friday, so I should get it on Monday.  We haven't been told what the release date is though, hopefully sooner than later.
Heart Rate Monitors
Have you ever felt you would like a reference point to evaluate your workouts with.  Well heart rate monitors can do that,  they show you your heart rate, place that in zones and provide a host of other benefits such as calorie burn and some will even let you upload them to a computer.   But… all is not what it seems… There are a couple of challenges that distort the accuracy of the information; Heart Rate Latency.  When you exercise, your heart does not initially beat at the rate of the exercise, it will beat at a slower rate and build towards the correct beat for the given activity.  It takes 4 minutes to reach that point.  So that means that in almost any group exercise, your heart rate will not fully represent what you are doing as intervals are usually between 30 seconds and 2 minutes. Assumptions.  Figures such as calorie burn are based on information that you provide such as age, gender, weight and height.  Then a formula is applied to provide an average figure.  Are you average?  If not the figure is going to be out and by how much, who knows.  Also different hearts pump differently, some have smaller beats more frequently and some have larger beats less frequently.  The heart rate monitors make an assumption that all people beat the same.   So does this mean you shouldn't bother to have one?  That depends on what you get out of one.  I saw this posted the other day and its not too bad a list of advantages;   The ADVANTAGES of a HRM include its use: • as a motivational tool • to analyze race efforts and design a personalized training program. • to spot overtraining (HR 10% higher than normal on awakening for several consecutive days). The DISADVANTAGES of a HRM are: • inconsistency - at the same heart rate you're not always putting out the same effort day to day. • no evidence training with a HRM improve competitive performance. • too much data, esp with elaborate HRMs, with little agreement on how to use this information to improve training or performance. • the lag time in heart rate response to a change in exertion - 15 to 30 sec lag with 2 to 3 min to stabilize at the new level of exertion.   If you read the list above, its not entirely in agreement with what I wrote above, that is like many things in life there are different analysis and different views on things, but the underlining communication is the same.
Classes
On Tuesday Stuart and I did our CPR refresher course and then he wanted to try out an RPM class so we sneaked into the back of a class, the objective was that no one spotted us.  The instructor didn't spot us, but some of the members recognised us.  Anyway Stuart gave it a shot, took it really easy but he's still not ready to resume his classes, so I'll be continuing doing his Thursday morning RPM class for a few more weeks.   Wednesday mornings I'm no longer doing Luana's Wednesday 6.15am cycle at  Rockdale, I'll be doing the same time slot at Bond st in the CBD   If I look dead on Saturday morning that will be because in addition to the cycle classes, I have the NSW Individual Track championships on Thursday, Friday and Saturday nights   Mon 7/03/11 5:45 PM             5Dock Mon 5.45pm Tue 8/03/11 6:45 PM              Rock Tue 6.45pm Wed 9/03/11 6:15 AM            Bond Wed 6.15am Wed 9/03/11 5:45 PM             N Strath Wed 5.45pm Thu 10/03/11 7:00 AM           Market Thu 7.00am Sat 12/03/11 8:15 AM            Rock HiPf Sat 8.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat

 

Fitness News #8

Fitness News #8
Hi Guys and Gals, Welcome to Fitness News #8   Well fruit prices seem to stabilised, in around the $4 - $5 kilo.  Expensive but still affordable.  Getting bored of fruit, then add some almonds and walnuts to your snack attacks
Music
3 instructors got fired from Fitness First for playing original music.
Water
Yesterday riding back from a race, it was hot and I realised that I really didn't have enough water for the conditions.  Despite drinking well for the rest of the day, the end result was that I had a headache and had to lay down for a couple of hours in the afternoon.     Spin/RPM classes are high energy and the despite the aircon and fans, the room gets hot.  If you find that you tend not to drink enough during a class, then a simple solution is to drink some before the class starts or during the warmup.  By the time you are thirsty you are already dehydrated so take the opportunities during the gaps in to take a swig on the bottle and enjoy.
Classes
Poor Veronica, her knee is gone on her and she's out for 4 weeks.  I'm covering her class this morning but she needs to find someone else for the following weeks.  Stuart's injury continues   Mon 21/02/11 9:30 AM          Rock Mon 9.30am (covering for Veronica) Mon 21/02/11 5:45 PM           5Dock Mon 5.45pm Tue 22/02/11 6:45 PM            Rock Tue 6.45pm Wed 23/02/11 6:15 AM          Rock Wed 6.15am (covering for Luana) Wed 23/02/11 5:45 PM           N Strath Wed 5.45pm Thu 24/02/11 7:00 AM           Market Thu 7.00am (covering for Stuart) Sat 26/02/11 8:15 AM            Rock HiPf Sat 8.15am
Ask Mike
If you have any questions or things you would like to see in the newsletter, then let me know   See you at the Gym   Cheers Mike
Sleep Ride Eat Repeat