What a Journey, My First Year of CrossFit-Constantly Varied and Continually Improving

Hello and welcome back my friends.


One year ago today, I succumbed to my urges, overcame my fear and apprehension and stepped into CrossFitPRx to do a workout that became the catalyst for a lifestyle change that has taken me farther in strength & conditioning than I ever imagined.  More of what led me to CrossFit can be read in my February post, (Time Off The Bike...).
  


In the last 12 months of being a novice CrossFit athlete, I have improved my technique on Olympic lifts, increased my skill in Double Unders, developed a love/hate relationship with Thrusters and Burpees and have a greater understanding of mobility that have improved how I walk, sit and stand that were once thought were pretty well mastered.  The list could go and on as I'm sure it would for anyone that has spent the same amount of time developing new skills and I am not going to go through each and every thing I have learned.  Reflecting on the CrossFit journey, I want to thank everyone that helped along the way to my current level of fitness.

Thank You DK and Wendi for encouragement to try CrossFit and being there as I did my first "fitness test".  Thanks to the CrossFit PRx family for welcoming me in and bringing a level of friendship, competition, and fellowship that is indescribable.  Thanks to the 5AM BeastMode class, back when there were a small handful of us crazy enough to be up at 5AM to workout.  DK, Coop, Dave, Big Dave, and JP are inspiring men that were always willing to help anyone out, push each other harder and made the workouts fun.  Each of you have a drive and focus that always made me want to push harder and look forward to the next day.  My hats off to you gentlemen!

I also want to thank the following people and organizations that I have not met directly, but have benefited greatly from their expertise.  The hilarious men of the Barbell Shrugged podcast and developers of Technique WOD.  Mike, Doug, Chris, and CTP have been my online coaches that have helped fine tune techniques and train with a clearer purpose.  Kelly Starrett and MobilityWOD for helping me to become the Supple Leopard I want to be and to the CrossFit community that share a passion for healthy living and physical fitness.  

I have learned so much and have so much to be thankful for.  Several years ago, I incurred a back injury and was diagnosed with Occulta spina bifida, a malformation of my L-4 vertebrae.  I had no idea of this issue throughout my childhood, but as an overweight young adult, poor posture made the problem worse as I grew older.  After the diagnosis, I was instructed that squatting and lifting were practically eliminated as this could cause more strain and damage to my spine.  Naturally scared of doing something that could re-injure my back or cause more pain, I was very apprehensive to lifting heavy weights.  Through the constantly varied training of CrossFit, learning proper form and understanding technique, I have strengthened my back muscles and have been doing some form of squatting and weight lifting on a consistent basis.  I continue to listen to my body and make sure to keep correct form when lifting weights, knowing that if not mindful of body position, I could easily injure myself.  I may never compete in The CrossFit Games, but through the constantly varied schema of CrossFit, I will continue to improve and be better than I was yesterday.  Here's to the next 12 months where anything is possible.

Until the next time, 

Keep your mind sharp, body fit, and pedal hard 

MB&B

DIY-Tire Drag/Sled to Build Strength

 Hello, my friends.  Thanks for checking in.    

Today, I decided to share an inexpensive project that will aid in developing strength for everyday cyclists, CrossFitters, athletes, or general fitness.  I built this tire drag/sled and spent less than $30 for all of it.  You heard me right, $30.

I called my local Discount Tire Co and asked if I could rummage through their old tires and they obliged allowing me to take whatever tire I desired at no cost.  These tires end up going to a scrap yard to be repurposed and the tire company usually has to pay a fee for the disposal.  I found this All-Terrain tire and selected it purely for its bulk.  You can choose any tire that suits your gym or need.  The remaining parts were purchased at my local hardware store.  The tow strap was the most expensive item ($20.00).  I used a rubber handled hitch pin, but I've seen drawer pulls, carabiners, large fish-eye bolts and several others used as the anchoring point for the tow strap.

I used a drill bit with the same diameter as the hitch pin to make the hole in the tire and made the hole close to the middle of the tire tread.  Make sure you keep a firm grip on the drill.  Drilling through the rubber is the easy part and it gets a bit more difficult when the bit makes contact with the steel belt.  Once you get through the steel, try to clean out the hole of any excess debris.

Insert the hitch pin as shown below.  This pin is a bit longer than desired, but I used it for the handle that will not bind up the tow strap, which you will see shortly.  To make sure the pin stays in place, I used two over sized washers before inserting the lynch pin.



                                                                                                                                                                                                                                                 
Next, run the tow strap through the handle so you have the straps of equal length to use for dragging or pulling.  These straps come with sewn loops at the ends so you can also run the strap through the loop as shown on the right picture and now you have the ability to hand over hand pulls.  I've used the empty tire as a warm up and then added weight to increase the intensity.

There you have it, my friends an easy an inexpensive piece of strength building equipment for your home gym.  Now let's see how long it takes the neighbors to stop calling me the weird guy with tire strapped to him. Have fun making this for yourself and shoot me a comment or an email if you have any other questions.

Until the next time, 

Keep your mind sharp, body fit, and pedal hard 

MB&B

Destination...Bonk City

Hello once again my friends and welcome back.  I hope you all have had a good week and are enjoying some well deserved R&R.  Thanks for checking out the blog and allowing me to share my journey to be a stronger, leaner, faster version of myself.

The best solution I have found to combat a stressful work week has been and continues to be solid, hard workouts.  Now I won't get into the science of the benefits of working out, but I think we can all agree that a person simply feels better and less stressed after exercise.
(See "You Done Been Shrunk Cortisol!! for a previous post regarding relieving stress)

Thursday evening Workout

This week definitely couldn't end fast enough so toward the end of the week, I really hit the weights hard.  Two workouts leading up to my Saturday morning ride may have to led my bonk close to the end of my ride.

Thursday's workout really taxed my shoulders and upper body while working on my lower body.  It's difficult to see in the picture, but it entailed:
A. Strict Press
B. 4 Sets of Snatch Balance
C. Clean and Jerk every minute on the minute (EMOM) for 10 minutes
D. 5 minutes As Many Rounds As Possible (AMRAP) with each round being 15 double under or 45 normal jump ropes and 3 Power Cleans
I increased my normal weight for these exercises which increased the challenge.





Friday's workout was also another challenge that worked both upper and lower body.

Here is a definition of the acronyms:
DU=Double Under Jump Rope
HRPU= Hand Release Push Ups
OH Lunges= Overhead Lunges
OHS=Overhead Squats

All these were done at 115 pounds which is an increase in weight for me.

Next came my Saturday morning ride, which you can view through my Strava link below.  I actually rode 22 miles, but Strava shows only 18. I am getting better at tackling the rollers and actually got a third place achievement for a Strava segment.  I'm pretty stoked about it since I was certain that wasn't going to happen this ride.  I pushed hard on nearly every climb and kicked in the high cadence pedaling on several sections.

My legs were cooking.  At mile 10,  legs were feeling like jello and a few times I started to get that throbbing in my head, by the peak of the climb at mile 16, I had to stop.  I was cooked.  My legs were done, I was pedaling squares and I feel like I was starting to get a little tunnel vision.  I got off the bike in a shady spot, began to eat and take on additional fluid.  Never had I recalled the feeling I was experiencing at that moment.  Spending 10-15 minutes off the bike trying to recover was not only needed for me to finish the ride, but a time to remember this mistake.  Eat and drink often, exhale fully to expel as much CO2 out for the body as effectively as possible and to listen to the body more closely. The last two miles back to my starting point were less filled with aggressiveness and fire and more about keeping enough energy in the tank to keep from going to the red line again.  The positive note to this experience was that I pushed my body slightly past its limit and survived.  I look forward to pushing this hard again with a better nutritional plan to see how far I can push my body to the next level.

I hope you find this helpful and somewhat entertaining.  Have a great week and get out and push beyond your limits.










Until the next time, Keep your mind sharp, body fit, and pedal hard MB&B

Back in the Saddle--Have my work cut out for me.

Hey my friends and welcome back!  There has been a lot going on at the MB&B home, with moving to a new state, getting settled in a new home and environment and it has thrown my entire workout schedule out the window.  Have you ever been in a spot where there is so much upheaval in your normal schedule that you no longer have a solid foundation or recollection of what that looks like?  That's where I am right now.

In the not so distant past I was going to bed early (early for me, anyway) and getting up to start the day off with a 5AM workout at my CrossFit box or getting on my bike trainer and putting in some miles to prep for the weekend for a Friday or Saturday morning ride with friends and family.  It wasn't a tight schedule, but a schedule nonetheless.

My home CrossFit Box

My internal clock has been completely out of whack and getting up early has been a challenge as I have been staying up later than usual to spend more time relaxing after the kids are put to bed.  The last several weeks, working out later in the evening has been the only way I have been able to fit in time at the home gym and riding my bike took a toss out the window until a few weeks ago.  It never fails that after watching some pro cycling, I get excited to get out on the road and explore.  Mind you, I am in no way close to the level of fitness of a semi-pro cyclist, but a person can dream...and work toward being a better version of themselves.

I must confess, for several months, I have been hesitant to get out on the road in this new town.  The roads are unfamiliar and rarely have a shoulder and I am unsure of the driving habits of the local motorists.  After working up the nerve and scouting out several roads, I decided that I would venture out and explore.  I did my usual bike safety check and made sure I had my emergency information handy (driver's license, insurance card, credit card, cash, Road ID) and informed my wife of the route I was taking and struck out on the open road.  I must say that once I got rolling, the exhilaration of being on the bike came flooding back and it was fun once again.

False flat heading into the climb

To read my last post about how I drove the fun out of my cycling, click here.

Top of the one of the "hills".

For several years, I have been riding super flat terrain at or near sea level and now the elevation is slightly higher, which isn't a big deal, but the terrain is full of rollers and some are far steeper that I have ever had to ride.  One particular climb started as a false flat and gradually became a segment of several hundred feet of 5% to 8% grade incline, which as a flat lander could have been the base of the Rockies.  Thankfully, the lessons I learned from my Cyclo90 training workouts and the heavy emphasis of squats, walking lunges and explosive movements learned in CrossFit aided in keeping my head clear of my objective and gave me the leg strength to keep turning the pedals over, even though it still was a very rough climb and I know I wasn't in shape enough to climb the hills as efficiently as I would like.    I definitely exposed a weakness and have my work cut out for me.   Exposing a weakness, acknowledging its existence and making it your focus to overcome it will lead to far greater success and gains than ignoring it or rarely addressing it.  That's the trick folks, if you want to call it a trick.  It's self awareness and realizing that you're not perfect.  Becoming a better version of yourself is not just for improving in a sport or level of fitness, but can be used in every aspect of your life that will increase your wheelhouse of abilities.  I hope this was helpful and mostly entertaining.  Stay tuned for more cycling progress as I work toward rounding out my weaknesses.

Until the next time,

Keep your mind sharp,

 body fit, and pedal hard 

MB&B

Time off the bike...reveals new passion

Well, where shall I begin...  I've been out of pocket for quite a long time and although most of you probably weren't sending out a search party to find me, I'm sure some may have been wondering where I've been and what's been going on in my neck of the woods.  My family and I have relocated to a new state for work, prepped a home for sale, located and moved into a new home all while trying to keep sane with so many things changing.

First and foremost, thanks for checking out the blog where I have made an effort to make things fun, educational (sort of), and entertaining.  Up until mid to late November, I had been spending lots and lots and lots of time focused on the bike.  I was engrossed in it, couldn't get enough of it and was always on it whenever I had a free moment right up until the excitement dropped off like going over a cliff.  

It was my own fault for putting in so much time on the trainer, focused solely on being faster, stronger, leaner on the bike that I rode the fun right out of it.  Have you been there? Become so short sighted on one thing that you lost or forgot the whole reason you were doing it in the first place?  That was me.  I wasn't sick of the bike, but I just didn't have the passion to saddle up and pedal with energy and excitement, so I stepped away from it altogether.

Some weeks passed by where I was looking and trying different things to ignite that spark that I found when I first got on my road bike.  I started running more, lifting weights, pilates, yoga, etc. in search for that magical sensation until I finally gave in to something that was taboo, unknown, and from the articles I read, potentially dangerous.  CROSSFIT.  

At the invitation of some friends that own and operate a crossfit gym affiliate, Crossfit PRx, I decided to give it a try and to my relief and amazement, it was not what I thought it was and at the same time it was more than I thought it was.  In my mind, I pictured arrogant meatheads lifting an insane amount of weight and judging those that couldn't match their strength, similar to my past experiences in a gym.  This was something completely different.  The group of men and women that suffered through daily workouts in this "box", as its called, were down to earth, friendly, supportive, and highly encouraging.  The first week was physically brutal.  I considered myself to be fairly fit, but quickly realized I was not as well rounded as I assumed. 

My body was sore everyday from the previous workout and just when the soreness was passing, another workout would make my muscles scream even more.  The workouts consisted of a warm up that prepares the targeted muscle group, followed by a routine that further fatigues that muscle group, and finished up by a WOD (Workout Of the Day) which is usually timed or set up as a high paced circuit that usually thrashes my body.  By definition, Crossfit optimizes fitness through constantly varied functional movements  performed at relatively high intensity and I definitely did not personify any portion of that!  As the weeks went by, I quickly realized the only person I need to compete with is myself.  Can I do better than I did a moment ago, a day ago, a week ago?  Can I push harder, do one more rep, make my mind tougher and think past the pain?  It was this mentality and the encouragement of my fellow athletes, which goes hand in hand with crossfit, that I was able to build more confidence in my abilities and see past my prior limitations.

Even though I was moving slowly due to muscle soreness and I could fall asleep in a matter of seconds the moment I stopped moving, I kept thinking about what challenges we were going to face the next day.  I could feel that burning sensation in my core...other than muscle soreness.  I started to feel that fire inside ignite and like a phoenix from the ashes, a new passion revealed itself because I was able to get out of my own way, try something new and truly allow myself to be humbled by what can be accomplished by stepping out of the comfort zone.

As for the bike, I haven't given up on it.  We will meet again soon and venture out on some new terrain.  It's still a passion I love and will continue to make time for, but my plans now are to incorporate my two fitness passions together that will not only make me a stronger cyclist, but a stronger overall athlete.  My specialty, will not be specialized.



This was my first Workout:

Be mindful that you do the following at your own risk and to listen to your body to reduce the chance for injury.

Warm up: 5 Sets
5 Barbell Squats (dumbbell or bands can be used)-push hips back, keep chest and chin up

Workout 1: 3 Sets
20 Wall Balls
10 Squat Cleans-(modify with a Catch Squat)
10 Dumbbell Snatches

WOD
Pistol Squat (one legged squat, left leg then right leg)-1 minute 
Rest-1 minute
Burpee-1 minute
Rest-1 minute
Jumprope-1 minute

Until the next time, 

Keep your mind sharp, body fit, and pedal hard

MB&B

Road Bike Party-How good are your bike skills!

The cycling twittersphere has been blowing up today with Ashton Martyn's video showcasing his incredible bike handling skills.  I'm still blown away by this man's ability and have seen this video several times already.  It's extremely humbling to know that I will never possess skills like this on the bike...ever!  This also proves that I need to do more strength training and core work (YIKES!)

Get to the edge of your seat (cuz you'll end up there anyway), lean into the screen, watch and share!

Until the next time, 

Keep your mind sharp, body fit, and pedal hard 

MB&B

Go Wiggo!

A huge Congratulations to Bradley Wiggins (Wiggo) and Team Sky for what amounted to be a fantastic Tour de France for Great Britain and the world of cycling as he became the first Briton to win le Tour in the 99 years of its existance.

Wiggo showed poise in the face of assanine doping allegations from the media and dominated the 9th and 19th stages in the Indivdual Time Trial (ITT) sealing his spot as the winner of the 20 stage race that covered 3497 km or 2172.935 miles.

In addition to Wiggo winning the overall classification in le Tour, Team Sky also had a second rider on the final podium in Chris Froome who placed 2nd and Sprinter Mark Cavendish finished this years Tour de France with his 23rd Stage win in his 5 years of participating in the Tour de France.

Chapeau to all the competitors of this years' Tour de France! 

I look forward to seeing all the pros racing again in the Olympics (Road Race July 28/Time Trial August 1), the Tour of Utah (August 7-12) and the USA Pro Cycling Challenge in Colorado (August 20-26)!

The following photos are taken courtesy of TheAtlantic.com





Stage 19 ITT





Stage 19 ITT Finish



The following are links to video highlights of the 2012 Tour.  Peruse through and let me know what you think of this years Tour de France  If you had the chance to view any of it, what are your favorite moments?

Tour de France 2012: the best bits pt1-video

Tour de France 2012: the best bits pt2-video

Tour de France 2012: the best bits pt3-video

Until the next time,

Keep your mind sharp, body fit, and pedal hard

MB&B
@MindBodyBike

You Done Been Shrunk Cortisol!!

Hello My Friends,

Sooooo Stressed Out!! I'll Fight Myself!

As everyday athletes, we all have to deal with normal stresses such as work, family, deadlines, etc. and there is that constant search to find time to unwind and relax so our bodies can decompress to some state of normalcy.  In my case, there is no such thing as "Normal". 

There came a point over the weekend when the stress level was too much for me.  I'm usually an easy going guy and am pretty good at rolling with the punches.  I could feel my mood changing, tension building in my neck and shoulders and my mind weighed heavy on far too many issues that I couldn't sort out.  Cortisol, one of the "stress hormones" in the body, had been apparently working overtime in mine.  My wife could even see it taking its toll on me and how rapidly my cortisol levels were preparing me for the "flight or fight" response. 

In the past, the natural tendency was to look for carbs to ingest to prepare my body for flight, a response I had grown accustomed to since childhood, but this time was particularly different. 

"When cortisol spikes, it tells the body to eat something with a lot of calories--a great survival tactic if you need energy to flee a predator but not if you're fretting over how to pay bills," says nutritional biochemist Shawn Talbott, PhD, author of The Cortisol Connection.

Read more: prevention.com

I WAS READY TO FIGHT!

More specifically, I was looking for a fight, even if it was with myself.  Instead of going toe-to-toe in front of a mirror, I suited up, prepped the bike and struck out on a ride determined to flush out every bit of worry, anger, irritation, and negativity in my body that resulted in a 24 mile trail of emotional carnage laid out on the road for no one to see, aside from the grimace on my face and anger in my eyes. 

As the miles and time ticked by, I could feel my mood change, shoulders loosen and head clear.  Endorphins were building in my body and I welcomed every drop of it as it put the smack down on the cortisol.  Every now and then one of those "things" would pop back in my head and I would increase leg speed and hammer on the pedals to either ride away from it or to simulate stomping it to the ground with every pedal stroke. I like to think it was the latter, but was probably a combination of the two. 

In the words of Vector from Despicable Me, "You Done Been Shrunk!" 

Throughout the ride, I found myself practicing techniques that had me pushing harder on the climbs and pedaling faster on the descents.  Now being a flat lander in East Texas, we don't have many real "climbs", but it just doesn't sound as cool to say that I rolled over a gopher mound in my hardest gear.  We do have our share of false flats and gentle hills, but for the sake of this post, these were climbs of the grandest nature. 

The techniques I'm learning are from a video training program that are teaching me ride stronger, faster and more efficient.  It's in the similar styling of P90X and Insanity in that it's a 90 day program with short specific training goals in mind.  I'm starting my 5th week and have already seen improvements in my cycling strength and ability.  It's challenging, tough and rewarding.  Graeme Street is the owner/operator/founder of Cyclo-Club and developer of the Cyclo-Core workout programs.  I've been listening to his podcasts for years and have learned a great deal from him.  If you'd like to check out the workout plan that I am using, click the link below the video.  You can also follow him on twitter @Cycloclub.

Cyclo90H.I.T - 90 Day High Intensity Training System

I hope you've found my lesson in cortisol management helpful, if not enjoyable to read and look forward to your comments and feedback.  Check out the training plan if you're into cycling and want to be stronger on the climbs and faster on the flats.  I definitely notice a huge difference in my abilities on the road and cannot wait to see what I'll achieve at the end of the program. 

  

Until the next time,

Keep your mind sharp, body fit, and pedal hard

MB&B

Happy Belated Father's Day

Hello My Friends, 

I'd like to wish a very happy belated Father's Day!  I've been out of the pocket traveling for work the last few days and came home this evening to find a late Father's Day gift waiting for me from my wife and kids.  

I've wanted these bodylastics resistance bands for quite some time.  What I really like about these bands is that the weight/resistance for each band is stamped on the carabiner clips and it has a design system that prevents the bands from snapping.  The band has a braided inner cord that prevents the bands from being extended beyond its point of elasticity.  I'm really looking forward to trying these out and incorporating them into my workout routine.

I first discovered these bands while perusing Mike McErlane's Workout 101.  His instructive workout videos show proper technique and alternatives to performing specific exercises while explaining what muscle groups are being worked and how to maximize muscular growth.  I encourage you all to check out his videos and see for yourself, especially if you're looking for specific exercises to incorporate into your workout routine.  

Send me your comments below or tweet me @mindbodybike.

You can also follow Mike McErlane on twitter @McErlane and Bodylastics @bodylastics.

Until the next time, 

Keep your mind sharp, body fit, and pedal hard

MB&B

Tiny Bicycle Camera Helps Solve Hit and Run

Howdy my friends,


This story is a few months old, but shows good use of technology.  It's a remider that not all drivers are scanning down the road and allowing cyclist 3 feet of riding space. 


Tiny Bicycle Camera Helps Solve Hit and Run: Investigators in Berkeley, Calif. were able to use tape from a tiny camera mounted on a cyclist’s bike to track down an alleged hit-and-run driver. The camera was mounted on the bike of a friend of Brazilian racer Bruno Gregory to record his cycling performance so he could improve his technique. As the two were riding through the leafy streets of Berkeley, footage shows a black car swerving into the frame, slamming into them. The bikes went down and the car took off.
Luckily, neither Gregory nor his friend were seriously hurt in the collision; in the footage you can see them talking in the aftermath. They are only slightly bruised, but their bikes were seriously damaged.
The incident might have ended there, were it not for the tiny camera mounted on the bike of Gregory’s friend. They turned the tape over to police and posted it on YouTube, where it’s already been viewed more than 200,000 times.
Police were able to slow the video down and enhance it enough to see the car’s license plate number, which investigators traced to 43-year-old Michael Medaglia.
Medaglia claims he wasn’t driving that day, and that the car had been stolen. Police say they aren’t buying his story, and arrested him for felony hit and run, along with several other charges, including drug possession and violation of probation.


The video that abcnews ran can be seen here. 


I have also linked the actual video taken from the bike.


Part of my agreement with my wife when I started riding was to add safety devices/apparel when on the roads.  The brain bucket is a given as well as my mobile phone, and sunglasses, but I also use a rear flashing light everytime I'm on the road, as well as a front light, if I happen to ride at dawn or dusk, a bike mirror and a RoadID.  Granted, it wont stop an idiot from being an idiot, and it wont make you faster, fashionable, or stronger on the bike, and since I am not an elite racer with a support car following me, I'd rather be as well prepared as I can, especially when most of the rides are solo.      


What do you practice to stay safe on the roads?  Share with your comments or send me an email.  You can also follow me on twitter @mindbodybike.

 

Until the next time,

Keep your mind sharp, body fit, and pedal hard

MB&B

Life on the Run--It happens to us all!

Good Day My Friends,

The last several weeks have been extremely hectic with work and life in general.  I have therefore spent very little time in the saddle putting in some quality miles.  When life happens, and I can't get time on the bike, I still continue to look for ways to keep moving and motivated.  Fortunately, there is a wellness program at work and we have access to a gym, so I have been utilizing the facility during my lunch hour.  I've been spending time on the treadmill while also working on strength and flexibility.    



What I looked like running!!



When I first started my fitness journey several years ago, I turned to running (or my version of running, which was more like a bubba-run or a big-boy run) that wasn't a pretty sight and in reality was a fast uncoordinated walk with several bumbling hops to feel like a run.  I gradually got better, dropped some weight and became more efficient, if only slightly.  Since then, I have improved and being on the bike has aided in developing the endurance and strength to keep pushing myself. 

Here's a quick "run" down of "Old Me" VS. "New Me" based on averages over several years:

"Old Me"--257 lbs (when I started running)

Fastest 1 Mile--14'31"
Fastest 5K------47'52"
Avg Pace-------17'16"/mile

"New Me"--212 lbs
Fastest 1 Mile--8'02"
Fastest 5K------28'24"
Avg Pace-------10'24"/mile

Summary
Fastest 1 Mile--55.34% improvement / 6' 29" shaved off
Fastest 5K------59.33% improvement / 19' 28" shaved off
Avg Pace-------60.23% improvement / 6' 52" shaved off


In addition to my time on the treadmill, incorporating strength training and flexibility exercises into the routine keeps me in good form on the bike and reduces muscle tightness and strains.  In the search to keep things fresh and to prevent my mind and body from growing accustomed to the same workout routine, I continually look for ways to make training more engaging.  I was looking for alternative exercises to build upper body strength and read this article on LiveStrong. com.  I have tried a few of these exercises and have found them challenging.  I urge you to try these pushup variations to challenge yourself.

Martin Rooney is the founder of Training for Warriors, trained athletes from the NFL, MLB, NBA and several Division I colleges, and has lectured for the American College of Sports Medicine and many other professional strength and conditioning organizations. He created the Pushup Warrior app, which features 120 pushup variations and 80 workouts. He has also written seven books, including “Warrior Cardio,” which is now available on Amazon.

  After trying these variations of the pushup out, send me your comments below or follow me on twitter @mindbodybike and we can work together to become stronger, healthier athletes.

 Until the next time,

Keep your mind sharp, body fit and Pedal Hard

MB&B

121-Megapixel Photo of Earth Will Make Your Jaw Drop

Something a little different for you guys. 

Here is some cool technical feats for your viewing pleasure.  Article courtesy of Stan Schroeder at Mashable Tech.

Need something to put things into perspective on a Monday morning? Our suggestion: The largest single-shot photo of Earth ever taken.

Eclipsing NASA’s updated “Blue Marble” shot, which is a composite of many satellite images, this image is a single-shot taken from 22,369 miles away by Russian weather satellite Elektro-L No.1.

The colors on the 121-megapixel photo are quite different from the ones on NASA’s photos of Earth. To capture the image, the satellite combines visible and infrared wavelengths of light. Infrared light is used to see plants, which is why the parts of the Earth that would normally be green are seen as rusty brown.

Check out a time-lapse video of Earth’s northern hemisphere taken by Elektro-L below.

You can explore the zoomable version of the image here.

Until the next time,

Keep your mind sharp, body fit, and pedal hard

MB&B

Foundation Training with Dr. Eric Goodman and Peter Park

Foundation Training

I recently received the book, Foundation, by Dr. Eric Goodman and Peter Park, that I have yet to complete reading.  What I have learned thus far is that in order to be a stronger athlete, your foundation, which include your abs, obliques, back, glutes, and hamstrings, must receive equal training time.  I am fortunate to have practiced a few of these exercises before reading this book as I suffered a lower back injury some years ago (nothing that required surgery) and have looked for ways to alleviate and strengthen my back.

***Note: At the time of my injury, I was 15-25 pounds heavier, so weight is a HUGE factor(no pun intended...well maybe) in increasing your risk for back issues***     

Building a stronger mid-section, you are able to generate more power for your specified sport or fitness goals as well as reduce fatigue in those support areas for endurance events.  By understanding a little anatomy and physiology, Goodman and Park teach you how to strengthen and build a solid mid-section that will also alleviate lower back pain that many of us suffer as a result of sedentary lives, poor posture, or as a result of injury.  

The following video clips will provide a few methods to strengthen your foundation, beginning with an exercise called the "Founder".  I hope you enjoy the videos and find them useful as you incorporate these exercises in your fitness training.


Please post your comments below or follow me on twitter @mindbodybike.

Until the next time,

Keep your mind sharp, body fit, and pedal hard

MB&B

Hardy Serious with Jens Voigt-Taken from Bicycling Magazine

Happy Monday my friends....well, as happy as Mondays can be for those that have to get back in the grind. 

I wanted to take a moment and share a blog post authored by a true icon and fan favorite in professional cycling as he reflects on the loss of a dear friend in a horrific crash last year.  Reading this made me reflect on how many lives we all encounter and how many of those have made an impact on us and vice versa.  I'd like to thank everyone that I have met in my life, the friendships I've made and the memories we've shared.  In our busy lives, we often neglect to express our appreciation to those that support us as well as those we support.  I thank you all and hope that I have had even the slightest sliver of positive influence in your lives.

Until the next time,

Keep your mind sharp, body fit, and pedal hard

MB&B

Now in his 16th year as a professional, Jens Voigt has earned a reputation as one of the sport's hard men, both among fans and his fellow riders. And the only thing Jens likes as much as riding his bike is talking about it. And that’s good for us.

Hardly Serious with Jens Voigt

May 5th, 2012

Remembering Wouter

Wouter Weylandt, 1984-2011. (Photo by Kristof Ramon)

By Jens Voigt

With the spring Classics over, everybody’s looking forward to the Tour of Italy and the Tour of California. But I’ve been thinking about my friend and teammate Wouter Weylandt, because as most of you know, he died in a horrible crash in the Giro about a year ago.

Wouter’s death is something we’ve been talking about on the team and with other riders. My teammates Fränk and Andy Schleck just went to visit Wouter’s family the other day, and let me tell you it was not easy.

Losing a teammate in a race is something that stays with you, and something that can keep coming back to you.

At first, it was unreal. You understand it, but you’re so focused on getting through the immediate. Of course, for my teammates who were at the Giro last year, they could not even think of continuing.

It’s one of those things that calls into question everything in life. You question everything you do. You wonder if you’ve made the right decisions. And you ask yourself questions like, Did I tell my parents how much I love them? Did I tell them they did a good job raising me? Did you tell your kids how much you love them? Did you tell your friends how much you care about them, that they are your friends forever?

Wouter’s death also reminds me of how lucky I am.

Crashing is part of the sport, but you never know when a crash can turn out very badly. As many of you know, I had a bad crash in the Tour de France three years ago. And so sometimes I pinch myself and say how lucky I am to be on a bike again, doing something I love, with good friends.

I can tell you that I remind myself of this every time I start to complain about the length of a race or the weather.

I’m one of the lucky ones. We are all the lucky ones.

So, my friends, don’t forget to tighten up the loose ends, to tell the ones you love how important they are to you, that they can count on you to be there for them.

But mostly right now, with the start of this year’s Giro, I just want to take a moment to think back about Wouter, a good teammate and a good friend.