Category Archives: Tri Training
Inspirational Fitness 3: Lina’s Fantastic 330-mile Bike Camping Adventure
Lina’s back from her inspirational 330 mile bike trip from Jacksonville, FL to Charleston, SC and agreed to share the details. All her careful planning paid off: she survived rain and warmer-than-expected weather, rode the whole way without equipment failure or injury, built up a hearty appetite but never went hungry, and successfully found places […]
What are you doing wrong?
Going too easy? Not allowing your body the time it needs to recover? No weight training in your routine? Or maybe you’ve fallen for the low-carb or no-carb diet craze? This week’s post comes courtesy of Outside Magazine which recently featured a great checklist on the twelve most common fitness mistakes and how to correct them. […]
Why is the ideal cycling cadence 60-110 RPM’s?
Spin class regulars will constantly hear me preach about cycling cadence. Our new Livestrong bikes at the 1211 club have computers that show our cadence in RPM’s (revolutions per minutes), and outdoor bikes can be rigged with similar computers. You’ve heard me say it again and again: on a flat road, target a cadence of […]
Core exercises for cyclists–and everybody!
We’ve all heard time about the importance of having a strong core. It helps us improve posture, prevent back pain, and perform our workouts more efficiently while minimizing the chance of injury. Spinning and cycling rely on strong core muscles to stabilize your body–but they don’t really work your core. So how can you build the […]
Olympic Secrets to Boost Your Workout
With the Olympics upon us it’s time to tap into the minds and experiences of some of those extraordinary athletes to spice up our own workouts and give us that extra dose of motivation. This week’s post comes courtesy of Women’s Health and features tips from six female Olympic athletes–complete with photos demonstrating their favorite workout […]
Add this superfood to your diet!
Image if just one food had all of the following qualities: Great source of vegetable protein Good source of fiber Contains cancer-fighting flavonoids Great source of vitamins A, K, C, and E Great source of iron Great source of folate (perfect for pregnant moms!) Lowers blood pressure Protects vision Boosts immunity Protects bones Improves brain […]
Get stronger, faster, and treat those nagging aches and pains once and for all!
Maybe it’s a bad lower back…a hip issue that just won’t go away…or recurring plantar fasciitis.* Or maybe you just want to feel stronger, faster, and make your body more injury-proof. Whatever your reason, there’s never been a better time to check out Dr. John Dandelski at Sport & Wellness Chiropractic. Now through Friday, July […]
Don’t forget to drink!
As summer is upon us here in DC it’s not a bad time to remind everyone about the importance of proper hydration. According to the USGS our bodies are about 60% water, brains 70% water and lungs a whopping 90% water. Even mild dehydration can affect your workout by raising your heart rate, body temperature, triggering […]
When is less of a workout more?
When we’re hitting intervals! You’ve heard me say it many times: interval training is the best way to burn fat and boost fitness–and the science proves it. In fact, shorter interval workouts can be more effective than much longer workouts done at a moderate intensity. Read all about it on this NYT blog. Check out this […]
Are you overtrained?
Do you NEVER miss a workout, seven days a week? Do you feel the need to CRUSH IT every time, making every workout a high-intensity sufferfest? You’re likely doing your body more harm than good! Check out this great article from Training Peaks about the dangers–and symptoms–of overtraining. And remember, if you’re showing signs of […]