June, 2011 | The Cycle Project

Archive for June, 2011

Jun
25
2011
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Smoked Salmon Wrap

Smoked Salmon Wrap

Salmon is a rich source of omega 3 as well as protein. Couple that with sprouted grain tortilla and fresh arugula and you’ve got yourself a healthy, balanced meal that’s ready in only 5 minutes.
Servings: 2

Here’s what you need:

  • 1 Sprouted grain tortilla
  • 1 Tablespoon low fat cream cheese
  • 4 oz Smoked salmon
  • 1/2 cup Arugula
  • Dash of salt and pepper
  1. Spread the cream cheese evenly over one side of tortilla. Place the salmon in the center of the tortilla. Top with arugula. Add a dash of salt and pepper.
  2. Roll the tortilla and slice in half.

Nutritional Analysis: One serving equals: 175 calories, 6g fat, 12.5g carbohydrate, 3g fiber, and 16.5g protein.

 

Jun
22
2011
0

20 Min Workouts For Endurance Athletes

By Matt Fitzgerald

To most non-athletes, 20 minutes of exercise seems like an eternity. But to endurance athletes in marathon training or triathlon training, a 20-minute workout may seem like it’s hardly worth the bother.

After all, if your average workout lasts an hour, what can a 20-minute session possibly do to increase your fitness? Quite a lot, actually—even for the fittest endurance athlete.

Consider these four benefits:

1. 20-minute workouts burn a meaningful amount of calories and, thereby, help you reach and maintain your optimal racing weight. For example, a 150-pound runner burns approximately 280 calories in a moderate-intensity 20-minute run. If you normally miss a scheduled longer run roughly once every 10 days due to lack of time, you could burn an extra 10,000 calories over the course of a year by squeezing in 20-minute runs instead.

2. 20-minute workouts provide extra repetitions of the running stride, swim stroke, or pedal stroke that stimulate improvements in efficiency. A big part of what makes you a better, more efficient swimmer, runner, or cyclist is simply time spent practicing the movement. So, even short workouts count as additional movement practice.

3. 20-minute workouts can increase endurance by adding to total weekly glycogen turnover. An interesting Scottish study found that weekly training volume was a better predictor of marathon performance than the distance of the longest training run. In other words, the study suggested that marathon runners are better off running 50 miles a week with a maximum long run of 16 miles than running 40 miles a week with a maximum long run of 22 miles.

The reason is that endurance improves through the repeated depletion of muscle glycogen stores in training. And a heavy week of training will result in more total muscle glycogen depletion, and thus build more endurance, than a lighter week. 20-minute workouts can add a meaningful amount of glycogen-depleting volume to your training week.

4. 20-minute workouts can produce an excellent high-intensity training stimulus. A little swimming, cycling, or running at anaerobic threshold intensity and above goes a long way. Twenty minutes is plenty of time to get all the high-intensity work you need to take your fitness up a notch.

There are basically two ways to incorporate 20-minute workouts into your marathon training, triathlon training, or any other endurance sport training. One is to do a 20-minute workout instead of taking a day off whenever you are too pressed for time to complete a longer workout.

The other way is to add one or more 20-minute workouts to your weekly training schedule to increase your overall training volume without creating a significant risk of overtraining.

Here are some suggested 20-minute workouts:

The Filler: Simply swim, ride, or run at an easy tempo for 20 minutes. This is a great workout to do when you want to avoid the guilt of doing nothing but you’re not mentally or physically ready for anything challenging.

Tabata Intervals: Swim, ride, or run at an easy tempo for 16 minutes, then complete 8 x 20-second all-out sprints with 10-second passive recoveries between sprints.

Fartlek Intervals: Sprinkle 5 to 10 fast 30-second efforts throughout an otherwise moderate, steady-pace workout.

Threshold Session: Warm up for five minutes at a comfortable tempo, then go for 15 minutes at anaerobic threshold intensity (the fastest pace you could hold for one hour in a race).

Progression Workout: Swim, ride, or run for 15 minutes at a steady, moderate pace, then blast the last five minutes.

Time Trials:

  • Swimming—Warm up, then swim 800 meters (875 yards) as fast as you can. Cool down as long as necessary to make the total workout 20 minutes.
  • Cycling—Warm up, then ride 5 km as fast as you can. Cool down as long as necessary to make the total workout 20 minutes.
  • Running—Warm up, then run 1 mile as fast as you can. Cool down as long as necessary to make the total workout 20 minutes.

 

Jun
20
2011
0

5K Success

Here are 3 tips to ensure that your 5K goes great.

  1. Consult your Doctor. You should always check with your doctor before beginning a new exercise routine, and training for a 5K is no exception. Once your doctor gives you the green light then jump in with your training.
  2. Train Smart. Gradually increase your mileage over a few weeks or months. Start by running for 10 to 15 minutes and then slowly increase to a full 5K.
  3. Stay Hydrated. It’s always important to keep your body properly hydrated, especially when your activity level has increased. Drink water before and after reach run, and throughout your day.

 

Jun
15
2011
0

Rewards of Running a 5K

Have you ever considered running a 5K? The benefits may surprise you.

A 5K race is 3.1 miles, the perfect distance for beginning runners. It’s a realistic, attainable goal that’s fun and satisfying to achieve.

Here are 5 rewards you will reap:

1) Tone Your Legs: Runners have awesome legs. Muscular, toned and tan. Training for a 5K will get you on pace for your own set of lean limbs.

  • Calves: Not the easiest muscle to tone in the gym, but these lanky muscles are quickly toned by running. A proper runner’s stride has your foot landing in a rolling motion, heel to toe. As you push off with your toe, feel a firm contraction in your calves. Push your calves to the limit by running in sand or gravel. No Thumping! You know your stride is stiff when you hear a thumping sound with each step. When you lightly roll your foot from heel to toe, you take pressure off of your lower back. Remember, thumping feet lead to a sore back.
  • Glutes: Running is a great way to firm up your glutes. To really raise your glutes take your training to the hills or do bleacher runs.
  • Thighs: Who doesn’t want slimmer thighs? Running does wonders for shaping and slimming your thighs, right where it counts.

2) Support A Cause

By participating in a 5K you get in shape while supporting a cause. Most 5K races are put on by charities or non-profit organizations. Many times you have the opportunity to raise funds and community awareness through your involvement.

3) Flatten Your Abs

Running burns a massive amount of calories. This means you’ll find your body quickly morphing into that of a lean athlete. Don’t over-compensate the extra calories burned by eating too many carbs. Manage your portions to reap the most belly shrinking benefits.

While running is an amazing way to transform your body, running alone won’t deliver complete results. Resistance training is an equally important part of the equation. With resistance training you get:

  • Raised Metabolism: Resistance training raises your metabolism for an extended period of time, even after the workout is finished. This means more calories burned. Also resistance training adds muscle to your body, which raises your resting metabolism to burn even more calories when you aren’t exercising.
  • Upper Body Muscle Tone: While running is great for adding lower body muscle tone, it won’t do much for your upper body. With resistance training you target the muscles of your upper body to create a symmetric physique.
  • Muscle Confusion: With resistance training there are endless variations of movements you can do in order to keep your muscles guessing. Never allow your routine to grow stale by doing the same motions over and over again.

4) Make New Friends

Athletic endeavors are a relaxed way to make new friends and form connections within your community. Join a local running group to assist your training or start your own group of 5K hopefuls in your neighborhood. Your group could run the 5K together for support. Who knows, you may make new friends for life.

5) Start A Habit

Although you may find it hard to believe, especially if you haven’t yet run your first 5K, racing is addicting. The satisfaction of accomplishing your goal, along with the exciting changes in your body, will likely lead you to another race. It’s not farfetched that you’ll build your training up to run a marathon.

Running is great, but as we touched on above, resistance training is essential for achieving outstanding results. The best way to get into amazing shape is with a challenging and dynamic exercise routine.

Call or email today to get started on your own exercise program that will lead to more rewards than you ever dreamed of.

 

Jun
11
2011
0

June 11 – LA Tri Series Race 3

June 11 – LA Tri Series Race 3

1.5K Swim, 39.5K Bike, 10K Run

This is the third and final race in the LA Tri Series.

 

 

 

PRE RACE

 

 

 

 

 

 


 

 

 

RACE RECAP

 

 

 

 

Jun
10
2011
0

Power Oatmeal

Power Oatmeal

This oatmeal is packing a powerful ingredient – protein. Mix a scoop of your favorite protein powder into your oatmeal to transform it into a quick and healthy breakfast.
Servings: 1

Here’s what you need…

  • 1/2 cup whole grain oats
  • 1 cup water
  • dash of salt
  • 1 scoop high quality protein
  • 1 tablespoon chopped macadamia nuts
  • 1 tablespoon golden raisins
  1. Mix the oats, water and salt together in a microwave safe bowl. Microwave on high for 2 to 4 minutes.
  2. Stir in protein, top with nuts and raisins.

Nutritional Analysis: One serving equals: 325 calories, 7g fat, 41.7g carbohydrate, 10.2g fiber, and 25.7g protein.

 

Jun
05
2011
0

You Snooze…You Lose (weight)!

Sleep matters when it comes to losing weight.

Your body requires a certain number of hours for rest and recovery, especially when attempting to slim down. 7 to 8 hrs per night seems to be the right amount.

A study that followed nearly 70,000 women for 16 years showed that those sleeping less than 5 hrs per night weighed more than those sleeping 7 to 8 hrs per night.

Jun
01
2011
0

5 Flat Tummy Myths (& 3 Steps to Tight Abs)

It’s bathing suit season and you want flat abs to flaunt.

While I commend your desire to slim down before baring it all, I’m here to warn you of the 5 myths that most people believe. Don’t waste your time on these:

Myth #1: Take diet pills to speed results.
I know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. Diet pills are more likely to burn through your pocketbook than to slim you down.

  • Tip: Don’t pop a pill – instead burn calories with intense exercise.

Myth #2: Do extra crunches to flatten your abs.
Excessive crunches aren’t the answer for tight abs. In order to achieve a toned look you’ll have to focus on burning off the layer of fat that is covering up your tummy.

  • Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #3: Turn to packaged diet products to boost results.
Don’t fall for the foods that are packaged as ‘diet’ or ‘weight loss’ aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn’t need, and certainly won’t help you attain that tight tummy.

  • Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.

Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars (see the recipe below for Power Oatmeal).

  • Tip: Don’t give up all carbohydrates – instead stick with wholesome carbs.

Myth #5: Starve the chub away. Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

  • Tip: Don’t starve yourself – instead eat small wholesome meals throughout the day.

Now that you know what not to do in order to achieve tight abs, it’s time to go over your flat tummy game plan. Here’s what you need to know in 3 simple steps:

  • Step One: No more junk.
    The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk!
  • Step Two: Eat whole foods.
    Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
  • Step Three: Come train with me.
    This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Call or reply to this email to get started on an exercise plan that will get you those amazing abs.