Training Ride for Oregon MS150

June 20th, 2009

Today, took a training ride for the Oregon MS150 August 1 and 2. http://tinyurl.com/lt9n5t

The 45 mile ride today had some good hill to start and then rollers, the return trip was mostly flat.

 http://tinyurl.com/kw2f8d.

Upper Body Workout on a Spinning Bike

January 19th, 2008

Spinning does a great job on the lower body, but does little for the upper body, primarily the arms.  Adding on “push-ups” in the middle of a spinning is a great way to keep the heart rate up while resting the legs.  Between exercises  when  the legs  are taking a break incorporate  “push-ups”  on a spinning bike, there are two basic styles, elbows in and out.  Reps of 10 switching elbows in (close to the body) and out(left and right away from the shoulders) for a minute or two, done to a snappy beat this exercise keeps the heart rate going.

Hill Climb Variation Red-Light Green-Light

January 16th, 2008

The setup is simple, get working on a steep to very steep hill climb. It is important that steepness of the hill requires pedaling to move the fly wheel. For visualization one starts a Fisherman’s Wharf in San Francisco and goes up Lombard St. (18% grade) and/or Filbert St. (31 % Grade!). The variation is there are Street Light and one must stop pedaling when the signal is RED. Call Red Light and wait 5 – 10 seconds and then call Green Light. The trick is to stop you pedals in the 3 and 9 o’clock positions. Repeat “Red light” intersections 5 -8 times. A real strength builder.

Why We Spin

January 13th, 2008

Besides the great exercise and healthy feeling we get from spinning, it presents some great opportunities to other things. One such opportunity is the confidence to participate in cycling events such as the organized MS-Bike ride.  This year the rides start in Sweet Oregon July 19 & 20, 2008. They are offering four routes on Saturday and three options on Sunday.  Checkout www.bikeMSoregon.com.

Spinning Foot Excercises

January 11th, 2008

After the cool down and before getting off the bike. Un-clip the left foot from the pedal and stretch the leg and foot forward above the pedal.  Then flex the tip of the toe up and down flexing at the ankle.  (5 or 6 reps).  Then pointing with the toe draw a circle counter clock wise, flexing at the ankle. (4 or 5 reps)  (not easy to does after a good workout. Then repeat this time drawing a circle clock ( 4 or 5 reps).  This repeat the process with the right foot.