Spincentric: Patrick's Spinning and Fitness Blog

The Facebook Diet!

2010-04-21T04:42:00.001-07:00

Today I am embarking on a new longitudinal social experiment using Facebook as a means of publicly broadcasting my eating habits. The goal is to see what people will say and if being on the public stage increases my adherence to a healthy eating plan or not. It will be particularly interesting to see what people have to say on days when I blow my eating plan.

This whole idea started yesterday when I posted the status, "needs a healthy eating partner. Someone with whom I can be accountable for keeping a daily food log to be criticized and scrutinized for the next month. Who's in? Flippant, non-commital, fickle, or undependable people need not apply. I'm serious." But then I thought, why not make all of FACEBOOK my healthy eating partner? Perhaps it will increase people's own awareness of their eating habits at the same time, if not just my own.

Eating is a private and emotional thing for me, so I'm going to see if I can break that emotional cycle by opening myself up and letting people see my eating habits, for better or for worse. Hopefully it will be a cathartic experience!

I'll be posting daily food logs and a small commentary on the day. Comment often on my facebook page! http://www.facebook.com/profile.php?id=12932770&ref=profile

In health,

Patrick

Back to blogging

2010-01-11T19:46:00.000-08:00

Well, it's been a whole year since I've blogged, and that's pretty pathetic. Anyway, as they say, there's no time like the present, and there's no present time like New Year's time. :)

I hope this new decade finds you well. (There's been some debate as to whether this is a new decade, but since we celebrated a new millenium as of 2000, I would say 2010 has to be a new decade.) It's time for everyone to get their bodies back in tip-top shape for racing season... I'm doing the same thing.

Did a 3-a-day today... swam, ate a monster lunch (Indian lunch buffet- you KNOW how good that is), wrote my Spinning class for the night, and then took the profile and rode it myself on my trainer at 5pm. Kicked my own ass. Then I had to teach Spinning at 7, so I did it all over again.

Class was fun tonight- I usually enter a new year with a bit of trepidation, as I am often frustrated by the bizarre antics of new students; tonight was the first ride of the spring semester, so of course, there were a large number of new people (7 of 30 bikes). However, they were all well-behaved. The music itself was (as usual) a fucking awesome mix, but it sounded a little metallic on the speakers at times. Can't complain though.

Now I'm in my favorite recliner, under my snuggie (bright pink as it may be), watching the superb documentary, "Blood Sweat & Gears" about the Garmin Slipstream/Chipotle team of 2008.

Smiles,

Patrick

New Year's Struggles

2009-01-04T12:23:00.001-08:00

So being a vegetarian (or for discerning folks, a pescetarian) is not easy. Here's my struggles, revelations, realizations, and meandering thoughts so far:

1. Soy Cheese is gross. Granted, most vegetarians continue to eat dairy, but I try to avoid it because a) it's difficult to digest, and b) I am most ethically opposed to its means. So, I only drink soy milk.... so I thought soy cheese might be okay. It wasn't. "Veggie Slices" are even worse.

2. Meatless....err, meat does not taste like the original. Tofurkey doesn't taste too bad, but it smells like wallpaper.

3. I'm sick of peanut butter and jelly.

4. I miss chocolate.

5. There is chicken fat, powder, by-product, broth, stock, foot, kidney, face, or otherwise in most all convenience foods.

6. I'm always hungry.

Enough bitching,

Patrick

New Year's Resolutions

2008-12-31T07:26:00.000-08:00

My children, I've not written in a while--- apologies. With the craziness of the holiday season, I hope you managed to eek out an existence without me. :)

Let's be brief:

1. No more poultry. This includes chicken, turkey, and all other forms of foul. Poultry is the only major meat I have left. I already don't eat beef or pork, so now the only meatstuff I will eat will be fish and seafood (perhaps to be given up next year). I don't drink milk as it is, and I'm going to try to give up cheese. I just bought some soy cheese. We'll see.

2. No more chocolate; it's a true vice of mine, so I'm leaving it behind. It's a strong temptation, but I just don't need it.

3. Build on some awesome end-season training to peak for the Cardinal Harbour 1/2 Ironman in July. It'll be my first half-iron distance, but training is going so well (despite a marked holiday weight gain) that I don't see how it couldn't turn out well.

4. PR in the Kentucky Derby miniMarathon (half-marathon distance). I set a rousing PR of 1:59 last year (which was about 28 minutes faster than my last one!!!), and my goal this year is 1:53 or 1:54. We'll see. Running is going really well, so I'm positive.

5. Finish the season off right with my first marathon: Chicago. Sunday, October 12th. Be there or be square.

I think a lot of people feel compelled to make new year's resolutions, but they may be emphasizing the wrong thing. Sure, the acts themselves are great, but it's the impetus behind the act that is what REALLY matters. So instead of thinking so much about WHAT you're resolving to do, think about WHY you're resolving to do it!

Happy New Year. Here's to a new year, a new you.

In health,

Patrick

Spring 2009 Schedule

2008-12-11T09:24:00.000-08:00

My children,

Here is my teaching schedule for this coming spring:

Mondays:
5:30pm: Spinning®
7pm: Pilates

Tuesday:
7pm: Spinning®

Wednesday:
7pm: YogaMuscle™

Thursday:
7pm: Spinning®

Friday:
5:30pm: YogaMuscle™

Sunday:
5:00-6:30: Spinning® Endurance Ride

In health,

Patrick

The Final Ride - In Retrospect

2008-12-07T06:30:00.001-08:00

Yesterday was the long-awaited, semester-topping special ride, "The Final Ride." Spinning Master Instructor and friend Ralph Mlady kindly donated his weekend to come down and co-teach with me. And all I have to say is that I am not quite the same after it.

I love my students. I have a talented, passionate, driven team of devoted individuals that have a burning passion for the Spinning program. Ralph said yesterday, "the energy in that room was unbelievable." And it really, really was.

To be honest, I am really down in the dumps today. I feel much like I do when I leave Miami from WSSC; inundated with thought, energized but fatigued, discontent for that to be it, and absolutely clueless as to how to return to teaching normally.

As far as the ride goes, it was practically perfect. My constituency of regular students rode beautifully and precisely according to the Spinning program.Other than the occasional hot messness, the ride went off without a hitch. A touch of microphone feedback at the beginning of the ride, and about four skips from my cd about a minute from the end of the ride, right at the climax (figures!!!) were the only technical impedences. I had intended to videotape the ride, but we were running way behind and I didn't particularly want to postpone the ride any further by trying to set up the tripod and camcorder, so we ditched the idea.

We arrived at the gym at 1:20 (the ride was set to take off at 2), and a few students were aleady there, actually. Ralph and I went through our various processes of getting ready, checking music, changing clothes, and then once more people started arriving, we began the process of setting up bikes. I had informed Ralph that it would be my preference that we go around and set every rider up, no matter who they were. Even if they ended up riding on the exact same settings as they were before, I wanted to take full advantage of our knowledgable guest. Few students raised issue with setup (only those to whom I have never, or do not often teach, naturally; those that have their own fouled-up preconceived notions of good riding form, usually learned behavior from a poorly educated instructor)

I began the ride with a warm-up. The idea came from Master Instructor Angie Scott, who about 18 months led a four-hour ride I co-taught. Three of us taught, and since it was her usual audience, she wanted to lead them off and bring them home. The idea worked so well then that I wanted to do the same for my students. I led for 8 minutes and then handed the ride over to Ralph for his one hour, and then I completed the final 50 minutes (when in actuality stretched to about 65 minutes... ;P )

My first song I had found just earlier yesterday morning--- I was having real trouble finding warm-up and cool-down music that was both fresh, inspiring, and effective. But then I stumbled across the song, "Words of the Angel" by the Trio Mediaeval. As the song began, everyone stopped their pedals, listened and prepared mentally, and I said then the bike compelled them to pedal, they may begin. They rode in silence of my voice for a few minutes, until the 2.5 minute sample of the song I used ended and the warm-up music began.

The song for the actual warm-up was, "Kothbiro," from the soundtrack from the poignant film, "The Constant Gardener." If you've seen the movie, you will remember this song. It is haunting, and stirs my soul.

I handed the ride over to Ralph for his hour and was able to enjoy an hour to ride passionately on my own (a rare opportunity that I get to ride for myself!). Ralph's hour flew by; it was challenging, inspirational, and very special to me.

My hour was just as special for me. I must say that the most fun I had throughout the ride was when Ralph and I led dueling jumps on a flat (which happened to be the only part of the profile I had set in stone). However, that is not to say that it was my favorite moment- that moment went to my last two songs before the cool-down: "Dreamer," by Chris Brown, and "Proud (Josh Harris Pride Extended Mix)" by Heather Small, both of which brought me to tears as I taught. "Dreamer" by Chris Brown has ALWAYS been such a powerful song to me and causes my eyes to well even as I sit here writing.

"Proud" by Heather Small as well is just one of those songs. My tears during the ride weren't the kind that you feel coming; they actually hit me in an instant like a ton of bricks. I had to choke them back since I was the one on the microphone, although I would have much rather just let them flow.

Another awesome part of the ride was that Kristin Bednarski, recently cleared to ride an upright bike months after being hit by a car, joined us. Not via the Spinner, but we brought in a LifeCycle for her to ride and she made it both hours. It was beautiful seeing her passion to get back to her life and letting the Spinning program help her journey.

All in all the ride was just a really moving experience, and I cannot thank Ralph enough. My students had contributed all to buy Ralph a $100 e-gift card to Nashbar.com, but no amount of money could buy what I was given yesterday.

Right now I am trying to figure out what in the world I am going to do with my ride tonight--- I'm still to teach my usual sunday journey of 90 minutes, and I am at a loss. I am not quite ready to face the bike again--- I need some time to digest yesterday.

Full Playlist:
1. Trio Mediaeval- Words of the Angel
2. Ayub Ogada & London Session Orchestra- Kothbiro (Constant Gardener Soundtrack)
3. Kid Loco- Flyin' on 747 by Kid Loco (Transition to Ralph's Hour)
---Ralph's Hour---
1. Oscar G- Angel (Easy flats)
2. Black Hawk Down- Barra Barra (Hills)
3. JJ Flores & Steve Smooth- Discoteca (Remix) (Dueling jumps on a flat)
4. Seal- The Right Life (Tiesto Remix) (Seated Flat)
5. Kate Havnevik- New Day (Peaceful STC)
6. Aurora- Real Life (Aurora Club Mix) (Jumps on a Flat as a Team)
7. Madonna- Die Another Day (Thunderpuss Mix) (Dueling Jumps on a Hill)
8. Chris Brown- Dreamer (Seated Flat)
9. Heather Small- Proud (Josh Harris Pride Extended Mix) (Anything)
10. Cool-down- Mark Isham- Flames
11. Stretch- Vas- Refuge

My hope is to bring Ralph back next year around this time for "The Final Ride" again.

I love my team,

Patrick

Happy Thanksgiving, etc.

2008-11-30T06:14:00.000-08:00

I know it's a bit belated, but I just wanted to wish any and all of my readership a safe and healthy thanksgiving. Hopefully now that the holiday is over you can look back and be proud of the fact that you stayed active despite eating copious amounts of fattening food. ;)

I am currently RE-writing the History & Philosophy section of the YogaMuscle manual since I accidentally saved over it last week. I am proud to say, however, that despite this grand inconvenience, it is turning out much better than the first version.... and I am including considerably more commentary on yogic history this time around.

It is true that everything happens for a reason; in retrospect, I realize my history tellings of yoga was nothing but a regurgitation of histories told by others, and that brings nothing fresh to YogaMuscle. Instead, I am implementing my own philosophy as the creator and visionary for YogaMuscle in order to develop a modern vision. I so far have taken account of yogic history up to Patanjali's Yoga Sutras, and am comparing and contrasting them to to traditional Hindu doctrine and finding a stance for the philosophy of YogaMuscle somewhere in the middle. If you buy the certification later in time, you'll find out what these differences are. Sorry--- no sneak peeks!

Wishing you a healthy holiday season,

Patrick

The Song James Wanted

2008-11-22T20:38:00.000-08:00

Per the request of James, attached is "El Ritmo" by Thomas Penton and Joseph Anthony.

In health,

Patrick

New YogaMuscle Clothes

2008-11-22T15:07:00.000-08:00

Today I made the first tank for women.
Back reads, "feel yoga." , which the slogan for YogaMuscle™.

In health,

Patrick

YogaMuscle Clothes

2008-11-21T21:50:00.001-08:00

Tonight I was inspired to make my own apparel for my blossoming brainchild, YogaMuscle™. Attached are some photos. I made three shirts.
Anybody want to purchase? Lol Make an offer.

Loving it,

Patrick

YogaMuscle Vinyasa

2008-11-19T15:30:00.000-08:00

Tonight's Vinyasa:

Attached

In health, Patrick

YogaMuscle PowerPoint

2008-11-16T17:59:00.000-08:00

I have recently been writing the workshop (subject to change, of course) to be presented at MidWest Fitfest 2009. The workshop will be separated in two: the PowerPoint guides the theoretical portion of the workshop, and a practical portion on the mat will follow to put YogaMuscle into practice.

EDIT: At the advice of a respected and esteemed veteran of the industry, the Powerpoint has been removed until I can find a way to copyright it or protect the file. If you're a friend and I trust you, then you may absolutely contact me and we'll discuss sharing the presentation.

In health,

Patrick

Wintervals Journey

2008-11-16T16:29:00.000-08:00

The bitter cold has set in- today was the first day I had to wear a winter coat. I taught my usual 90-minute Endurance Ride tonight. The profile was meant to ease them into the idea of winter endurance work.

The goal of the ride is that between start and finish, your effort rarely changes- instead, it hovers right around 75% with fluctuations of +- 5%.

I must say. We finished the ride and our legs about fell off. I admittedly teach a lot of interval rides with fairly frequent transitions. This ride proved one thing, which is exactly what I wanted to prove: your ride doesn't have to be hard to be hard. The intensity never even came close to LT, and yet my students admitted to feeling totally whipped after 60 minutes.

Perhaps the largest challenge comes right then- from minutes 60 to 64, students receive four minutes of recovery; this is the time when they are used to cooling down in a normal 60-minute ride. So, when they had to ramp back up for the last 16 minutes of work, the room was alive with moans and groans. Check out the profile:

Attached here.

In health,

Patrick

FiTour Master Trainer

2008-11-14T05:27:00.000-08:00

Well, yesterday I received word that I have been accepted as a FiTour Master Trainer. In this capacity I will function as a representative of the FiTour brand, leading certifications and continuing education workshops, presenting at conferences, etc.

I am honored and honestly slightly in disbelief, as this is a career path I've dreamt about for a very long time, and now that it is actually happening, it's surreal. For someone to have accomplished this at such a young age is a true decoration, and I feel very blessed to have garnered all the success I have.

Your new FiTour ProTrainer,

Patrick

EEZ Profile: Building on Endurance

2008-11-12T05:52:00.000-08:00

When beyond the base-building phase and moving into your build phase of cardio training, the Endurance Energy Zone, which you have ridden so much, becomes mundane and almost old hat. My take on the Endurance Energy Zone, admittedly does not match that of the Spinning program in that I both allow and utilize the Standing Flat and Jumps on a Flat. I think to expect my students, about 98% of whom are not cyclists, to stay in the saddle for that long just on a normal day x number of times per week is begging my students to find elsewhere to be.

I do believe however in the prescribed heart rate parameters. To my mind, the benefit of 75% MHR can be had in our out of the saddle. This profile is a bit of a fusion of an interval/endurance ride for a Build portion of a training phase. Longer interval efforts, with frequent rest opportunities for absolute heart rate control.

Profile is, for whatever reason, not attaching. Comment if you'd like me to send it to you.

In health,

Patrick

Off-Season Transition: Winter Weight Training

2008-11-09T19:49:00.000-08:00

Winter is here. I have been fortunate in unseasonably warm weather to assuage my anxiety about the coming bitter cold, but I'm afraid it's here to stay. Luckily, it's somewhat timely that my long-standing triathlon training schedule was set to transition to off-season weight training tomorrow, Monday, the 10th.

I have not done any weight training in months. The closest I've come is Strength rides and swimming... so it may be a bit of a challenging return. Here's tuesday's workout, courtesy of Billy Polson, owner of Dikadi Body. He posted the series on Realjock.com .
I'll update with how painful it was. I've done this program before and seen some pretty good results, so I'm optimistic about this off-season to combine this with my swimming regimen.

In health,

Patrick

Go Vote (For Obama 08)

2008-11-04T07:19:00.000-08:00

Today is an important day. Go vote. It's as simple as that.

Standing in line is good for your health,

Patrick

Strong Enough for Sparta? The 300 Workout

2008-11-04T07:13:00.000-08:00

300 Workout

Check it out, my children. While the intro mistakenly says complete "300" reps of each exercise, it means to say "30" of each, 300 reps of all exercises cumulatively.

Are you strong enough to be Spartan?

In health,

Patrick

USMS Postal 3000 Swim Meet

2008-11-02T11:48:00.000-08:00

Today was the USMS Postal 3000/6000m swim meet across the country. Master's Swim Teams from all over conducted this race in their prospective pools. I decided to join in on the fun.

Fun as 1.86 miles in a pool set up short-course (25m lane length) sounds, it is no easy task. I had set a goal of finishing in 45 minutes or less, and I am completely satisfied with the fact that I didn't accomplish it.

I finished in 46 minutes and 10 seconds, which is only 1.16 seconds off per lap (per 50 meters), which goes to show just how much your lap pace, down to the very hundredth of a second can influence your finishing time.

The first 700m I swam with an unassuming forty-somethings woman with a self-proclaimed shoulder injury, so I was expecting to have someone to pace me, since she said she was going on about the pace I wanted. Too bad she blew the first 700m out of the water (pardon the pun). I had done my level best to keep up with her, but at 7000m, still with just shy of 1.5 miles to go, I knew I would blow up before the finish. So I let my pace slip off from her while she continued to deliver nothing short of a maverick swim. ;)

I found on my own an actually quite comfortable pace and stuck to it. I finished near my goal time, so I'm indeed satisfied. Perhaps the only matter of trepidation from today is knowing that in 2006 I swam the mile in TriAmerica in 49 minutes, whereas I did these 1.86 miles in just over 46. Swelling with pride, it's nice to know how far I've come.

In health,

Patrick

FiTour Application

2008-10-30T13:30:00.001-07:00

As an emerging fitness professional, looking to build my resume and professional experience presenting, I have applied to the Education provider FiTour to see if they see me qualified enough to join their team of FiTour Master Trainers. FiTour is a quickly-growing company with a boundless future and a seemingly progressive mind for fitness. I am hoping they will accept my application. I will keep you posted as I hear back.

In health,

Patrick

Around The World has come and gone!

2008-10-29T06:23:00.000-07:00

Last night at the Johnson I presented our first official Special Ride, "Around the World." The ride was the synthesis of management actually pushing me to host a special event. Management was more interested in seeing a seasonal ride (AKA Halloween) but I vetoed that PDQ. I wanted to give my students something special that was both unique and creative, but also refreshingly free of gimmicks (esp. after a campaign season wrought with them).

The ride: 80 minutes. The profile was very simple. Basically a Phase I ride with opportunities to improvise with whatever you felt like. For special events I am less partial to dictating the exact when's and where's of the motion so that my students can for once be truly free. I always instruct my students that if a particular road isn't working for them to find another one, but it is rarer that they feel confident and independent enough to do it.

For those of you that got to RIDE the ride, I'm interested to know what you thought of the ride! Below is the playlist if you did not get a copy of the music.

The Playlist (not every song was used in full because of time constrictions):

WARM-UP
1. AfroCelts- When I Still Needed You

MAIN RIDE:
2. DJ Sin Plomo- African Stomper (Original Mombassa Mix) (Thanks to Patrick (spinninginprescott) for this track)
3. Panjabi MC- Beware of the Boys (Moonbootica Mix)
4. Amadou & Mariam- La Realite (Yuksek Remix) (Thanks to Susan for giving me the original version that turned me on to this remix)
5. Loreena McKennitt- The Mummer's Dance
6. Afro Celt Sound System- Lovers of Light
7. Midival Punditz- Raanjhan
8. Yoshida Bros.- Storm
9. Kodo- Strobe's the Hunted (Kannagara Mix)
10. Boubacar Traore- Mantjini (So beautiful. Must-have)
11. Conjure One- Redemption
12. Chicane- Offshore (Original Mix)
13. Sunlounger- Mediterranean Flower (Dance Mix) (Another must-have)
14. Kila- Ni Liom Fein
15. Solas- Darkness, Darkness
16. Run Lola Run Soundtrack- African Song (Gave it out on my WSSC cd's from 07 & 08)

RECOVERY
17. Celtic Woman- Ave Maria

FINISH
18. AfroCelts- The Otherside
19. Lynyrd Skynyrd- FreeBird (only the guitar solo. Went over SO WELL! I was nervous about it...)

Cool-down
20. Vas- Refuge
21. Arno Elias- Epic & Dream

It took over a month of compiling this music to get what I wanted, and the playlist turned out to be excellent. I suprisingly would've only left out "Redemption" by Conjure One. Despite being one of my favorite songs, it felt, to me, like the part of the ride that was least cohesive.

In health,

Patrick

Pathways to Overload: FIT(M) Principles

2008-10-24T06:07:00.000-07:00

Last night we rode a romping interval profile designed to teach students how to implement each variable in the FIT(M) acronym to build their fitness levels. If you are not familiar:

F- Frequency- to increase overload via frequency, increase the number of times an activity or exercise is completed (e.g. 15 bicep curls > 10 bicep curls; 10 jumps > 8 jumps)

I- Intensity- to increase overload via intensity, increase the difficulty of the action in question (e.g. 1 mile hard run > 1 mile jog)

T- Time- to increase overload via time, increase the length of the activity in question (e.g. 1 hour running > 45 min running)

(M)- Mode- to increase overload via mode, change the method or means through which the activity is being done. Mode is a little less conventional in its means as in most disciplines it means some sort of necessary cross-training. In the Spinning program, it simply means taking a certain activity and changing the core movement with which the activity is completed (e.g. 1 minute Standing Flat @ 80% > 1 minute Seated Flat @ 80%)

As an instructor these are likely things you manipulate all the time, although you may not necessarily be cognizant of it. Remember that too much of something is not always a good thing- the last set utilizes a change in intensity, time, and mode all through the same set- resist the urge to make every ride so haphazard. It will cause the ride to lose continuity (despite the fact that your students might think it makes it "FUNNER!")

If you have any questions, let me know. The profile is attached here.

In health,

Patrick

Stressed? Shambhala

2008-10-18T12:18:00.000-07:00

Today I partook in my first far-east experience; at the Shambhala Center of Lexington, they offer Meditation Instruction, Organized meditation sittings, and more intensive mediation and Buddhist teachings and trainings. I attended their weekly Saturday morning activity, "Cafe Shambhala," which is one of their gratis community events that includes an introductory meditation instruction and then a fellowship with foodstuffs and then another sitting for more formal group meditation.

The experience was powerful; powerful, yet challenging. This is my first exposure to a true-blue meditation, outside of a meditation-lite in a yoga class. Shambhala teaches "Mindfulness Meditation." Here's the gist.

Three tenets prevail for a Shambhala Mindfullness Meditation session:

1. Body. A good posture through the spine, a gentle depression of the head, (as referenced from the anatomical position), a long chin, and eyes dropped downwards. Shambhala supports an eyes-open practice to a) prevent falling asleep, and b) intensify presence of mind. Hands rest on the thighs while the legs sit loosely crossed. You sit atop a large, thick pad that allows the hips to sit superior to the knees to improve ease of attaining posture.

2. Breath. My teacher Sandra instructed us that there is no goal of breath manipulation, rather the goal is to simply observe the breath. Pay attention to it and let it be a center for our minds. The breath is the best bodily process on which to focus because breath is with us always and there is no need to try to escape it. It brings rhythm and consistency to life.

3. Mind- the hardest of the three to control. The mental component of meditation is an endeavor towards passive thought. The image that was given to us was this: "Imagine your stream of consciousness as a freight train. You are but a spectator to the freight train; but sometimes, we jump onto that freight train and get lost in its travel. When you jump onto that boxcar, realize that you are, "thinking," and then jump back off and become a spectator again."

I strongly recommend you try it. Very challenging to keep a quiet mind, but exactly what I needed.

Patrick

Around the World

2008-10-06T06:53:00.000-07:00

Coming up on October 28 will be our first official
Special Ride at the Johnson Center:

The bicycle is a universal machine. A worldwide medium. And we will understand it from one end of the earth to the other.Join us for this international incorporation of spirit on October 28 at 7:00pm!

Intramural Triathlon

2008-09-21T19:30:00.000-07:00

Today was the annual University of Kentucky Intramural Triathlon, which is a (b-rate) multisport event, and one of the only two (other than the team triathlon) intramural events in which I actually compete.

A 5 minute swim, a 15 minute bike on a Spinner bike with a cyclometer attached to the flywheel, and a 10 minute run around a measured course. As opposed to the typical triathlon in which you are given distance and must compete for time, to accommodate the general populace, this is done by time and you compete for distance.

Points are tabulated based on each heat (seven heats of six racers, respectively). First place in each event yielded a certain number of points, and then a decreasing point reward for the subsequent placings.

My race went pretty well; that is to say, I am not yet aware of exactly how well I finished, since they have yet to post the results. Based on how the numbers seemed to be stacking up, though, I was certainly in the mix of things. I am confident that I came in first place overall of all competitors in my bike distance... running and swimming did not fare so well. The swim felt pretty good; I could've swum harder and in hindsight wish I had. The run is the part that I always dread the most, and it lived up to its expectations. Rough as it was, it went by quickly.

I will update once I find out how I placed, but if everything ends up how I expect it to and the points fall the right way, I am expecting a definite top five.

In health,

Patrick

Trainer Workout 1

2008-09-18T20:06:00.000-07:00

Cold season is coming up--- not the sniffles. The chills. And as the temperature drops, it is time to cozy up to your trainer once again. Start the off-season off right with a Type IIa-busting interval trainer workout. Attached.

In health,

Patrick

Trainer Workout

My Favorite Quote

2008-09-17T07:01:00.000-07:00

I am (admittedly) a big fan of hearing my own voice. But sometimes, someone just says it so well that I couldn't hope to say it better. This is my favorite quote. Take it to heart.

In health,

Patrick

Profile: Progressive Intervals Pyramid

2008-09-17T06:56:00.000-07:00

When you tell your students to give a one-minute effort, they'll give what they think is a one-minute challenge.... then you tell them to give that same caliber of effort and extend it to three minutes, they'll really learn what a good effort is.

This profile is all about acclimation to the idea of fleeting time and a small window within which to tackle to a good interval.

In health,

Patrick

Progressive Intervals Journey

Profile: Cadence Journey

2008-09-15T05:57:00.000-07:00

Every Sunday I have the distinct pleasure to lead a 90-minute journey that was designed to cater to our more experienced, more devoted students to work on special techniques and increased stamina. Yesterday's ride was an emphasis on cadence. Yes, my students have a good grasp of hills vs. flats, but is their cadence really in check? We found out. The nature of this ride will make it absolutely FLY by.

In health,

Patrick

Cadence Journey Profile

Profile: Interval Training Ride

2008-09-12T18:48:00.001-07:00

As Betty Simmons would call it, it's just a "down and dirty" interval training session on the flat. Patrick
Interval Training Ride

In health,

Patrick

Profile: MTB Intervals

2008-09-10T07:18:00.000-07:00

Pictured above is pro Xterra triathlete Melanie McQuaid, considered one of two top Xterra women in the entire world. Her bike scene is MTB- mountain bike riding.

MTB riding is an altogether-different experience compared to road cycling; MTB is an interval ride dictated by nature. While interval riding is obviously possible for roadies too, they are more self-induced on the road than out in the brush. Sudden, steep changes in terrain demand a superior handle on anaerobic efforts, and that is what yesterday's profile focuses on- the ability to punch your bike.

The ride consists of two laps of equally-timed segments, but from different approaches/tactics. As your riders complete both laps, urge them to be thinking about which system of movements made the most sense for them, and to extrapolate that knowledge to their own training. What is good punchiness for you?

In health,

Patrick

Attached

Spinning Nation

2008-06-17T11:45:00.001-07:00

June 28, 2008: Spinning enthusiasts, instructors, and volunteers will converge upon their facilities to unite for a cause. I will be leading Spinning Nation at the Johnson Center. If you'd like to ride, let me know!

Our four rides:
1. Rev: The Metabolic Mill 10-11
2. Flow: The Essence of Endurance 1130-1230
3. Dig: Power on the Mountain 130-230
4. Peace: The Ride for Recovery 3-4

Welcoming and convocation will take place at 9:00am, and an optional dinner gathering will take place off-site for anyone who wants to attend a post-ride meal.

Patrick

Miscellaneous Musings

2008-06-13T13:01:00.000-07:00

Readership,

Question for your cerebral mastication and consumption: what have you done lately that made your exercise regimen feel fresh?

One of my largest objections to the general populace's perception of physical activity it that it is just (and only just) that: physical. Omitted far too often is concern for the spirit inside that body. You work so hard for the exterior, but it is unfortunate that these endeavors often become chores for those who do them because they forget that exercise too can be something one enjoys.

So I ask you: what have you done in the recent past that was new, exciting, exhilirating, thrilling, challenging, or somehow fresh in scope or approach to fitness? Nothing? If you run every day, you might just realize one day you are sick to death of running. But perhaps detours (not distractions) will help you keep that grounded mind for what you really love to do.

Never allow your passion/hobby to reach the point that it something you are obligated to do rather than something you feel compelled to do. If your mode of exercise is growing long in the tooth, listen. Your body is telling you of its wariness for a reason. So do not only the body in which your spirit resides but your human (and therefore easily bored) awareness of spirit a favor and TRY SOMETHING NEW.

Wishing you the best... and then a little bit more,

Patrick

Profile: Masters of Building

2008-06-12T11:17:00.000-07:00

When you manipulate the resistance of your Spinner, I like to forget that each time is an individual action and instead consider the changes of resistance across a span of time; resistance change as a process.

Is it a process? In this profile, you will learn that it's not about one change at a time; it's their cumulative inlfuence as you build a hill little by little for some 30 minutes, and then release it in 12, only to rest and then build back up as much and more in four minutes than you had amassed in 30.

When presenting the ride, as we got close to the breaking point to the Standing Climb between minutes 26 and 31, I asked my team to draw a line in the sand; the point where they conceded to a very demanding hill and yielded to the assistance of the Standing Climb. Remember that the grass may not be greener on the other side, but the potential is endless until you go there and see for yourself.

Wishing you the best as you cross the line in your sand,

Patrick

PS Attached is the corresponding profile.

Profile: HR Checks

2008-06-09T18:49:00.000-07:00

Attached is the ride we did tonight, June 9. Attached here is the corresponding HR Handout for students.

"Gear up your road, and find 80%." I instruct.
You geared up your bike and held your pace, and perceived the higher heart rate.... that and a dollar will get you a cup of coffee but no closer to knowing whether or not you got within the ball park of 80%, or any given heart rate for that matter.

So what to do? If you've no heart rate monitor, you might feel like it's a lost cause. This ride is meant to teach you not only how to check your heart rate on the fly in any Spinning class, but to attain ability to better feel out your heart rate.

These zones are based on APMHR (Age-Predicted Max Heart Rate), as for a general student about whom you know nothing, you've nothing better to go off of. Attached also is a chart for the three heart rate zones upon which the ride focuses. The chart provides three pieces of information per heart rate: next to age is a heart rate target for men, for women, and then to the right is a heart rate target for a 15-second pulse count, taken either from the radial artery, preferably, and the carotid if the pulse cannot be found at the radial (remember that the carotid can cause a sudden drop in blood pressure and is not preferable under stress of exercise.

Remember that a 15 second heart rate count is inaccurate up to 4 beats from one-minute heart rate. If you find taking your pulse manually to be obtrusive and tedious, the easy, sensible, and RECOMMENDED solution is to buy a heart rate monitor, with which we can tone you in to your LT.

Post with questions.

Spread the love far and wide,

Patrick