Get Ready for Father's Day
Get Ready for Father's Day

Get Ready for Father's Day

This weekend we’re celebrating the most important men in our lives – our...

Get Ready for Father's Day

Lifestyle

Get Ready for Father's Day

This weekend we’re celebrating the most important men in our lives – our dads, grandfathers, husbands, sons, partners, uncles, friends… If you’re planning a backyard barbecue, we’ve got some spectacular recipes for appetizers, salads, drinks (both alcoholic and non-alcoholic), and more…everything you need to make your party a smashing success!

Rose, Rose, Thorn, Bud.
Rose, Rose, Thorn, Bud.

Rose, Rose, Thorn, Bud.

The Gratitude Game. Neil Pasricha is an expert on happiness, and “Rose, Rose,...

Rose, Rose, Thorn, Bud.

Lifestyle

Rose, Rose, Thorn, Bud.

The Gratitude Game. Neil Pasricha is an expert on happiness, and “Rose, Rose, Thorn, Bud” is one of his hacks. Whether you’ve heard of it before or not - now might be the perfect time to brush off this simple game and give it a whirl.

Summer Trip?
Summer Trip?

Summer Trip?

Likely not this year. But that doesn’t mean you can skip your week off. In fact,...

Summer Trip?

Lifestyle

Summer Trip?

Likely not this year. But that doesn’t mean you can skip your week off. In fact, if at all possible, you mustn’t. Summer holidays, like weekends serve a few specific, vital purposes. The wants and needs differ from person to person, but we all benefit from an occasional, healthy dose of a few - or a lot - of the following: Rest, recovery, escape, play, sleep, fiction, family-time, me-time, down time, outdoor time, slower pace, faster pace, different pace, more exercise, sex, less exercise, more beer, no beer, no news…

Transition
Transition

Transition

We’re in the midst of transitioning from Spring to Summer. The earth is filled...

Transition

Lifestyle

Transition

We’re in the midst of transitioning from Spring to Summer. The earth is filled with growth and promise: there are glorious flowers peeking through the soil and nutrient dense fruits and vegetables simmering just below the surface.

The Lion and The Unicorn
The Lion and The Unicorn

The Lion and The Unicorn

More than four-hundred years ago, a single sovereign came to rule two kingdoms. Each...

The Lion and The Unicorn

Lifestyle

The Lion and The Unicorn

More than four-hundred years ago, a single sovereign came to rule two kingdoms. Each possessed its own coat of arms: one depicting two lions, the other two unicorns. Unification of the lands resulted in the creation of one single coats of arms, with one beast on either side.

Virtual Pride
Virtual Pride

Virtual Pride

When something exists virtually, we mean it is essentially the same. The same in...

Virtual Pride

Lifestyle

Virtual Pride

When something exists virtually, we mean it is essentially the same. The same in essence. When something exists in essence, it is simpler, while the fundamental, important parts remains in tact. Pride will be celebrated virtually this year. As with many things – Personal Training certainly – nothing can replace the energy, power, and impact of person-to-person contact. But still, we can keep the integrity of some of the essential things that Pride Month tries to accomplish.

Your Life Matters
Your Life Matters

Your Life Matters

My Exercise Fundamentals have borne these titles: Movement Matters. Mindfulness...

Your Life Matters

Lifestyle

Your Life Matters

My Exercise Fundamentals have borne these titles: Movement Matters. Mindfulness Matters. Intensity Matters. “To matter” means to be of importance, significance, of great consequence. My titles are deliberate. My own attempt to make you the reader, you the exerciser sit up and take notice. 

Acceptance
Acceptance

Acceptance

People don’t typically ask to be celebrated for their differences. They ask to be...

Acceptance

Lifestyle

Acceptance

People don’t typically ask to be celebrated for their differences. They ask to be accepted. Presumably accepting others begins with accepting ourselves. We need to know our whole self. To accept our whole self. As the foundation for embracing and being our whole self. Love is a basic human right. And so, therefore, is love of yourself. 

Different Differences
Different Differences

Different Differences

There is a lot of literature out there on the power of being different. The importance...

Different Differences

Lifestyle

Different Differences

There is a lot of literature out there on the power of being different. The importance of honouring your uniqueness. Of being strong and courageous and holding true to your different-ness because this will open doors, build new bridges, change the world.

Pride.
Pride.

Pride.

This month is Pride Month. And I would like to “lean in”. I am afraid to do...

Pride.

Lifestyle

Pride.

This month is Pride Month. And I would like to “lean in”. I am afraid to do so. Fear is a strong emotion. A strong word. I don’t use it lightly. I am more afraid of silence.

Lip-Smackingly Delicious Summer Recipes
Lip-Smackingly Delicious Summer Recipes

Lip-Smackingly Delicious Summer...

What a beautiful start to the weekend! Our team has been spending some extra time in...

Lip-Smackingly Delicious Summer Recipes

Lifestyle

Lip-Smackingly Delicious Summer Recipes

What a beautiful start to the weekend! Our team has been spending some extra time in the garden and whipping up our favourite summer treats to help beat the heat. Spoil yourself, your family, and your friends with these delicious recipes all summer long.

Creative. Determined. Inspired.
Creative. Determined. Inspired.

Creative. Determined. Inspired.

That’s you. No virus is going to hold you back from taking charge of what you can...

Creative. Determined. Inspired.

Lifestyle

Creative. Determined. Inspired.

That’s you. No virus is going to hold you back from taking charge of what you can control: your strength, your health, your fitness, yourself. Today, June 6th, 2020, is National Health and Fitness Day. And today, we want to celebrate you.

Adversity Exposes Weaknesses
Adversity Exposes Weaknesses

Adversity Exposes Weaknesses

Sometimes weaknesses are a direct reflection of our strengths. We are tenacious yet...

Adversity Exposes Weaknesses

Lifestyle

Adversity Exposes Weaknesses

Sometimes weaknesses are a direct reflection of our strengths. We are tenacious yet stubborn. We are patient and careful, but prone to overthinking, overanalyzing to the point of paralysis. We are sensitive, dogged, or committed in ways that are admirable, but can be frustrating, overwhelming.

Adversity Inspires Risk Taking
Adversity Inspires Risk Taking

Adversity Inspires Risk Taking

Some people like taking risks. They love the thrill, the excitement, the freedom. For...

Adversity Inspires Risk Taking

Lifestyle

Adversity Inspires Risk Taking

Some people like taking risks. They love the thrill, the excitement, the freedom. For others, it makes us far too uncomfortable, insecure, nervous. Still, others, don’t necessarily enjoy risk taking per se, but do it anyways: They understand – usually from experience – that incredible innovation, transformational change, unprecedented achievement typically requires assuming a certain degree of risk. They know that risk can lead to failure. They know that failure – in the right hands – cultivates humility, curiosity, and can be a phenomenal learning experience. 

Adversity & Opportunity
Adversity & Opportunity

Adversity & Opportunity

Sometimes an adversity will burn trees, homes, and bridges for miles around. For a...

Adversity & Opportunity

Lifestyle

Adversity & Opportunity

Sometimes an adversity will burn trees, homes, and bridges for miles around. For a moment there seems to be so little you can do. As indeed there is. And that can be the magic of it. We know that too many options, too much choice can be debilitating. It can leave you questioning your judgement to the point that no matter what you decide, you remain a little anxious that you could have chosen better. 

Adversity & Survival
Adversity & Survival

Adversity & Survival

Our bodies are physically programmed to handle adversity. It’s one of the reasons...

Adversity & Survival

Lifestyle

Adversity & Survival

Our bodies are physically programmed to handle adversity. It’s one of the reasons we’ve survived for as long as we have. When bombarded with an onslaught of incredible physical demands, the human body ultimately responds by increasing energy efficiency, building lean tissue, and increasing neuro-muscular mechanism so we are stronger and more powerful, and improves our capacity to resist fatigue and handle stress.

Adversity
Adversity

Adversity

Adversity comes in so many different forms and can be physical, mental, emotional, or -...

Adversity

Lifestyle

Adversity

Adversity comes in so many different forms and can be physical, mental, emotional, or - often - an intricate combination of all three. Adversity creates real pain and can be accompanied by fear, anguish, and despondency. It can also incite anger and spur furious, violent action.

The Art of Putting
The Art of Putting

The Art of Putting

The putter is the most used club in a Golfer’s arsenal, so it’s certainly...

The Art of Putting

Lifestyle

The Art of Putting

The putter is the most used club in a Golfer’s arsenal, so it’s certainly important. But I imagine being a good putter is far more important than having a good putter. Being a great putter can be the difference between winning and losing. And while you might think you need to spend hundreds on a new putter… it’s likely more valuable to take a long hard look in the mirror and decide what you can improve in yourself first.

Don't Stop Believing
Don't Stop Believing

Don't Stop Believing

Believing in something… believing in yourself… that’s the stuff of...

Don't Stop Believing

Lifestyle

Don't Stop Believing

Believing in something… believing in yourself… that’s the stuff of survivors, champions… the people who make it happen… when everyone else said it was impossible. Hope – even unfounded – keeps a fragile spirit alive. Hope when it’s founded? That’s a beast to be reckoned with. A belief that is founded is based on facts: historical or scientific evidence that the future hoped for is not only probable, it’s inevitable.

Getting out of trouble
Getting out of trouble

Getting out of trouble

Pitching wedge, gap wedge, sand wedge, and lob wedge. These are the golf clubs with the...

Getting out of trouble

Lifestyle

Getting out of trouble

Pitching wedge, gap wedge, sand wedge, and lob wedge. These are the golf clubs with the highest loft. Designed for chips, pitches, and playing out of sand bunkers. Designed – in other words – to get you out of trouble after you’ve made a less than optimal shot.

Putting the Spring in your Cycling!

Posted: Apr 24, 2019

Spring is finally here. The roads are clear enough to dust off our skinny bikes and head north for some longer training rides. 

Whether you’re currently increasing your riding volume for fitness reasons, to see more of the beautiful countryside, to contemplate an autumn cycling event or – like me – to prepare for the RTCC: a 2 day cycling event in 7 weeks, there are so many important things to remember and consider in order to make your training experience safer, more effective, more comfortable and fun!

Pedaling:

The vast majority of endurance cyclists ride at cadences between 85-95 RPM. In short, here’s why!:

  • Better speed
  • Quicker acceleration
  • More efficient transition onto hills
  • Speaking of hills – avoid “grinding” and use your gears to keep that cadence high!
  • Less fatigue

Our FLIGHT bikes at the Adelaide Club track cadence, speed, and power simultaneously. We can show you how even subtle shifts in your cadence can make a positive difference. Click here to view the A-Ride Schedule at the Adelaide Club.

Training Volume:

The RTCC posted a really terrific, easy to follow, well balanced 15 week Training Plan.  

Many of you may be halfway through this or the equivalent. If you’re a bit behind on your training, please avoid the mistake of pummeling yourself with a sudden high volume of training. There’s immense benefit in challenging shorter, high intensity rides and optimal recovery times including a proper taper. 

If - like the RTCC - your event runs over two consecutive days, ensure you get a number of back-to-back training rides in too. Katya Masun and I will be extending our Friday A-Ride (12:00 - 1:15pm). Join us for this high-intensity 75-minute ride, and then hop on your bike Saturday for a longer, slower paced ride.

Nutrition:

Whatever strategy you intend to use for race days, PLEASE use them during training! Every athlete is different; and, therefore, requires different types, amounts, and timing of nutrients before, during, and after. But here’s a few guidelines that work for many:

Before:

Option 1:

2-3 hours before:  

A small mixed (protein, carbohydrate, and fat) meal with water

Option 2:

0-60 minutes before:

For most, something easy to digest – smoothie or shake is the best option. Again, a mix of protein, fat, and carbohydrate is ideal – though more emphasis on carbs is better for most.

During:

  • Hydration is key! 
  • For rides longer than 2 hours, the majority of athletes perform best by supplementing with a mix of carbohydrate, protein, and electrolytes (especially salt – increasingly important if it’s extremely hot or you’re a heavy sweater!)
  • For many endurance athletes, a ratio of 4-6 grams of carbohydrate to 1 gram of protein is the ideal ratio. Fueling should begin within 20-30 minutes of race/training start, with a MAXIMUM intake equating to 60 grams of carbohydrate per hour. (Assuming 10 grams of protein, that equates to about 280 calories per hour.) Amounts, of course, vary with larger athletes and higher intensity rides requiring more than smaller riders or lower intensity efforts. For example, a relatively small athlete might find half that amount (30 grams of carbohydrate and 5 grams of protein per hour) optimal. 
  • Sports drinks either cut with or alternating with water is a fabulous strategy. The calories help keep blood sugars stable and the electrolytes augment hydration, balance your sweat loss, and improve recovery so you’re in better shape for day 2.

After:

Nutrients post-exercise facilitate recovery (including muscle repair), rehydration, and refueling. There’s lots of mixed messaging around the timing of your post exercise nutrition: my personal bias is the sooner you can get 100-150 calories worth of protein and carbs (some fat doesn’t hurt either!) into your system, the better. It’s ok to wait a few hours for a proper meal – as you may not be able to stomach one right after a long training session or race – but a quick snack, protein shake or bar within 25 minutes is a great recovery strategy. Glass of whole milk or almond milk?!

Balancing your training:  Strength, Mobility and REST!

Strength:

Riding is a leg dominant activity that keeps you in a position of spinal flexion for relatively long periods of time. Balance out all that forward leaning leg work with some weight training that targets the back (including backs of the legs and glutes!) and challenge your work while keeping your spine neutral (skip the crunches and opt for Front Planks, Side Planks, Dying Bugs, and Quadruped exercises!). Practice your deep even breathing in these braced positions too!

Mobility:

Better Mobility will keep you more comfortable on the bike, as well as more powerful. Kevin Darby is an amazing Toronto-based Performance Coach and Fascial Stretch Therapy (FST) practitioner. His Core Four Series is amazing:

https://www.youtube.com/watch?v=fjopzgKAx9k

https://www.youtube.com/watch?v=wkenJdXOGiI

REST!:

Training strains and stresses the body. Rest allows the body to recover and rebuild so you end up more fit and powerful. Again, every body is different, but a good rule of thumb is one rest day per week. It can be active rest – walking, stretching, gentle yoga, but the effort should feel light.

Aim for 8 hours of sleep per night! This restorative state is even more vital when your training is increasing!

Tapering your training before the event will benefit race day performance. Just how much and how you taper, varies greatly. What we do know is that it’s best for everyone to maintain intensity and frequency of training, so the only thing you taper or decrease is duration. If you’re entire training cycle is 14-18 weeks, a 2-week period where duration of your training rides decreases by between 40-60% works really well for some. For others, decreasing volume and increasing rest days for the last 6-8 days of training has been a positive option too.

---

Meg Sharp, Director of Personal Training, Cambridge Group of Clubs

msharp@cambridgegroupofclubs.com

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