Tag Archives: sprints

When you focus on wanting what you can’t have…

… you fail to appreciate what is right in front of you


Obsessed with this song “White Noise” by Disclosure, and what’s even better is their music video.  Peep this!



On to my playlist for this week… enjoy!

4-9-2013 9-36-26 AM

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Only those who dare to fail greatly…

…can ever achieve greatly

Sorry guy I didn’t post my spin playlist last week, but it was so similar to the previous, I decided not to.  So here is this week’s!













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Building Your Energy Systems

One of my favorite resources when it comes to the science of training and nutrition is Core Performance.  They do a really good job of explaining the science behind why we do what we do as athletes, training professionals, and regular gym-goers.

For a while, I’ve been on this rant about high-intensity training versus steady-state cardio.  You will NEVER find me running outdoors (unless it’s for my dog, of course), or just steady-state anything on any equipment.  The most effective training is interval training.  We obviously want to make the most out of everything we do (well, at least I do), so why not capitalize on the time while you’re training and work on building your lactate threshold… lactate whhaaat?!?!

Below, Core Performance lists the different energy systems that are important for us to build:

1.Lactate threshold – This is your capacity to do high-intensity work for up to 3 minutes. The ESD unit of your training program is a form of interval training in which you will alternate between periods of intense exercise with less strenuous periods.

2.Lactate power – This is your body’s ability to do high-level work for periods of up to 12 seconds.

3.Aerobic system – The ability to work beyond 3 minutes and help you recover from your bouts with the lactate threshold. For instance, if you’re sprinting up hills and walking down, you’re using the lactate system on the way up and the aerobic system on the way down. In this case, the aerobic system enhances your recovery from these intense bursts of energy.

These are dependent on the types of activities you do and to what capacity they can elevate your heart rate, because it all boils down to science, right guys?!  Calorie burned > Calorie intake  — and the most effective way to increase your calorie burn is increasing your heart rate!  DUH!

So here are some activities (excerpt from Core Performance site) that correspond with the different energy systems mentioned above:

Level 1

Level 1 focuses on steady-state aerobic work. Aerobic simply means that your body will use oxygen to provide a steady and consistent, low level of energy for a long time, without building up any waste products in the body that hinder performance.  A good rule of thumb for level 1 is that you should be able to carry on a conversation when you are in the aerobic zone. Some of the best activities for level 1 are:

■ Outdoors: Brisk walking, walking up hills, biking, swimming, rowing

■ Indoors: Biking, treadmill climbing/walking, elliptical trainer, Airdyne

Level 2

Level 2 will introduce interval training by mixing moderate intensity (heart rate zone # 1) with bouts of Level 1 easy-intensity aerobic work to allow you to catch your breath and recover from the slightly more intense intervals.  You’ll know you’ve reached Level 2 moderate intensity if you would find it difficult to carry on a conversation. You could, but you wouldn’t be able to say much more than a couple of words at a time. Some of the best activities for Level 2 are:

■ Outdoors: Running-to-jogging/walking, jogging-to-walking

■ Indoors: Bike, elliptical trainer. treadmill, stair climbers, Airdyne

Level 3

In Level 3 you will work harder, performing intervals that include time spent in heart rate zone # 2. The times and rest intervals both decrease. Don’t be intimidated by more intense work; you’ll be ready for it. In fact, you will be looking for a greater challenge. Some of the best activities for Level 3 are:

■ Outdoors: Running-to-jogging/walking, jogging-to-walking

■ Indoors: Bike, elliptical trainer. treadmill, stair climbers, Airdyne

Level 4

Level 4 is the shortest of the intervals, increasing your heart rate to the highest zone (zone # 3). It requires mobility, stability and strength. At this level you will ride, run, or climb as hard as possible for between 10 and 30 seconds. In order to get the most out of Level 4, you’ll need to pack as much power and energy into these segments as possible.

Some of the best activities for Level 4 are:

■ Sprinting (flat or uphill)

■ Shuttle runs (5 yards and back, 10 yards and back, 15 yards and back)

■ Bicycle intervals (or take my spin class, hahaha)

The rest of this article can be found here.

So cardio it up, my friends, but cardio wisely!!!

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It’s Not Where You Start…

… or even the path you’ve taken up to this point that matters.  Where you go tomorrow and where you finish is.

This week’s ride was a step back from last week’s.  A lot of more sprints and jump drills, and less hills.  I ❤ Frank Ocean!

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Progression Ride III

This week built off of last week’s ride.  I added an extra jump song and an extra sprint towards the end. 

When you win, say nothing.  When you lose, say less.

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… yes, it definitely HIT me like a mack truck the day after this session.

HIIT stands for high-intensity interval training and is an intense form of Interval Training which produces the most rapid and dramatic changes to your body and cardiovascular system.  I’ve been experimenting with this type of training lately because I was bored of my weight-resistance training circuits and also because I wanted to maintain my weight having dined out so much lately with the holidays.  Let me tell you, I generally push muself pretty hard, but this was as close to vomiting I’ve ever felt when training… and get this, it was only 40 mins. in and I was spent.  So needless to say, the time spent working out means nothing if you half-ass it.  You could literally be bustin’ ass and givin’ your 110% and be done in a shorter amount of time, and most likely, end up with even better results! 

So here goes… my faves are sprint intervals with weight-resistance exercises in between.  Before you get into this, make sure you warm-up first on the treadmill for at least 10 mins.  Start at a brisk walk to a jog to a steady run…. once you’ve warmed up, here you go:

SET #1:

Sprint (90% effort) for 1 minute [I start at a 8 mph]

Push-ups to max with good form 

REPEAT 3X with minimal to no break

SET #2:

Sprint (95% effort) for 1 minute [I increase to 8.5 mph]

DB, cable, or KB Rows to max with good form

REPEAT 3X with minimal to no break

SET #3:

Sprint (100% effort) for 1 minute [I increase to 9 mph]

DB deadlifts heavy weight to max with good form

REPEAT 3X with minimal to no break

SET #4:

Sprint (100% effort) for 1 minute [I keep at 9mph, or try 9.5 mph]

Your choice of abs

REPEAT 3X with minimal to no break



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I hate cardio!

Cardio is my least favorite thing to do, and what’s even worse is when you’re doing it indoors…. (not that running is any better). 

BUT, as we age and our metabolisms slow does, and we can’t break down those braised shortribs like we used to, cardio is a must.

SO… here are my cardio options:

1) Do a metabolic circuit, which incorporates high energy, high engagement, total body movements

2) Spinning (cause I LOVE music, and spinning is all about music)

3) Sprints in a basketball court OR a track/field

4) My absolute last resort – a cardio machine.  My faves are the stairmaster or the Arc Trainer

5) and my absolute, ABSOLUTE last resort (and this is totally dependent on the weather), running outdoors.  Running sucks and IMO for people who don’t know how to work out…lol  It’s so bad for your joints and too much running taps into your muscle mass.  Most runners don’t incorporate any type of stretching or yoga, so makes this activity even worse….

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