Have you ever noticed when riding that there are some riders stay fast through out the entire ride and they make it look effortless.How do they do it?
Well, of course, being in great shape is the obvious answer, which just means a lot of time spent in the saddle.
The other side of that effortless equation is good shifting and high cadence. I like to keep my RPM at minimum of 90 and sometimes even as high as 100.
You should never feel like you are trying to muscle your way threw your peddle stroke. The high cadence will help you stay fast and smooth with less overall effort.
The key to keeping this high cadence is proper shifting. Be constantly aware of changes in terrain. If you come upon an uphill, be ready for it. Anticipate the grade and downshift so that you can still keep the high cadence. Likewise, when there is a downhill, up shift to gain speed and again keeping the cadence high. Don’t get lazy and avoid shifting, which can force you to push much harder than you need to on an uphill and not let you take advantage of a gain in speed on your descents.
You will need to stay alert to keep with the changes in grade, and you will end up shifting more than you are used to. But you will use much less energy and be able to keep a faster pace for longer periods of time.
It just comes down to a matter of efficiency – good shifting and high cadence means better riding!!
What is it? FMS is essentially a test to analyze the ways you move. FMS identifies weaknesses or imbalances within the basic movement patterns and prescribes a series of corrective exercises, core training and stretches to correct the limitations within your movements. Its good for you! By applying the prescribed corrective strategies, and “reteaching” your body to move properly, you will notice improved funcional performance. Your potential for injury will be reduced. You will have a better understanding of proper body mechanics and quality of movement. You will be able to move and train free of restrictions, limitations and imbalances.
Its good for your trainer! FMS is easily applied and provides a simple system of grading to help us assess and quantify the quality of your movement. We will serve you better by being better able to identify weaknesses and imbalances, and strengthen them with simple corrective exercises. We will be able to better individualize your training program to help you achieve greater results.
JETT Training incorporates the Functional Movement program into all its client’s regimens. For more information, visit www.jettllc.biz.
Road biking can be a very daunting task for many people and I most certainly include myself in that category. I have been riding now for just over a year but still am hesitant to bust off my normal route ie the Capital Crescent Trail onto the major roads of the area
But today that that all started to change. The first change I made was that I started my ride at Candy Cane City by Meadowbrook Park and the second change was hitting the road. Within the cycling community Beach Drive is a very popular riding spot and the middle of the day was a good time to get out there without too much car or bike traffic. Though I still did about half of my ride on the trails in that area, the time I did spend on Beach has dramatically added to my confidence on the road already and I’m looking forward to another good ride out there soon!
Have you ever wondered how certain people are able to exercise so much?
I’ll let you in on a little secret, it just takes a little prep time to keep you ready to switch gears from work to exercise mode in minutes.
Here are some tips that will help you to “change gears” when time opens up for you. Your day could change, you could take a long lunch, a client could cancel. Perhaps you have some time in your day but you haven’t been efficient enough to take advantage it.
Always have your exercise clothes with you, the simplest change of clothes is if you are going it the gym. Shoes, shorts, shirt, socks, a lock, and your toiletries.
If you are into multiple sports keep a set of clothes ready for each type of workout you do.
If you swim, have your suit, a towel, shower shoes (no athletes foot please!), goggles, deodorant and a lock.
If you run have your shoes, running clothes, sunblock if outside, a water belt or bottle, your gel packs (gu, acccel gel, cliff shots etc.) and your heart rate monitor and iPod if you use them. Don’t forget baby wipes if you don’t have access to a shower.
If you’re a cyclist put your bike on the back of your car (lock it or lose it), have your kit ready in your cycling bag. Don’t forget sunblock. Baby wipes are key for cycling as well if you don’t gave access to a shower if you are a commuter.
There are some days where you just might not have time to get a workout in, but you do have a small break. No worries, exercise your mind – have a book with you at all times (preferably a kindle, you won’t kill a tree and you have access to many books at once without taking up any extra space that could be saved for exercise gear.
The most important thing to remember is planning. Plan your workouts for the week and have your respective gear ready to go. But even more important is to be ready for the change of schedule. Be ready to SWITCH GEARS and jump into a workout at anytime.