Re-post: The Lost Art of a Group Ride

This is a fantastic article from a cycling blog, one of my favourite cycling websites. If you ever want to read up about something interesting to do with cycling, just go to www.cyclingtipsblog.com.

Click on this link to read about the lost art of a group ride. A somewhat emotional piece that makes you really think about the sport of cycling, and the many different aspects of it. I really enjoyed this article and thought it was quite interesting. I hope you do as well :D So check it out!

GaM.

Workout Wednesday!

As part of now customary Workout Wednesday, I'll be sharing a workout with you!

This Wednesday's workout is.....

Tempo Runs!

A tempo run, also known as a lactate threshold run, or simply a threshold run is a vital part of any weekly running routine. It not only trains you to sustain a constant speed over a certain distance or time, but it also drastically improves your running endurance. It is an incredibly important component of your training, especially if you are training for a 10Km or a half or full marathon. You cannot simply rely on speed work to enhance your running, because tempo runs have their own unique benefits.

Tempo running increases what is called our metabolic fitness, or the ability for our bodies to use the oxygen delivered to our muscles in an efficient and correct manner. The science of a tempo run is improving the lactate threshold, or the amount of lactic acid that is used by the muscles, in turn avoiding fatigue for longer periods of time. The more running you do, the more well trained you will be, and thus the higher your lactate threshold will be :D

When running a tempo run, or a lactate threshold run, it is most beneficial if your run is at least 20 minutes in length, and if you are running at about 80-85% of your maximum aerobic capacity. It isn't something that I can really put a definite number on, because a tempo run differs depending on who you are and what abilities you have. It is important to also include a warm-up and cool-down, preceding and following your actual workout. For example:

1. 10 minute slow warm-up
2. 20-25 minutes at 80-85% of your maximum aerobic capacity
3. 10 minute slow cool-down

As I said before, tempo running should be part of any running routine, and done once, if not twice (I do two; Tuesday a 5km run, and Saturday a longer one, distance depending on how I feel). There is one more important piece of information about tempo runs; it is not a run in which you absolutely kill yourself, it is a run in which you maintain a steady, planned pace. It is often described as 'JUST OVER EASY'. Not doing a tempo run correctly, for example, by running out to hard, will just compromise the benefits of the tempo run.

GaM.

4 New Rules for Smart Running

Check out this article posted on Active.com, a fantastic resource for running. These 4 running rules will have you running more efficiently, smarter, and faster. Enjoy. :)

----->   4 New Rules for Smart Running    <-----

GaM.

Improving leg strength and endurance.

Leg strength and endurance are vital in both running and road cycling. They are the fundamentals, the essentials of these sports. Coming off a whole season of being unable to sprint and in general get some good mileage into my legs due to a recurring hamstring injury, I thought it would be a good idea to post about the ways in which we can workout to improve our leg strength and endurance.

Firstly, the primary way to build leg endurance and leg strength simultaneously is through continuous running and cycling. Both being aerobic exercises, they provide additional benefits such as increased cardiovascular capacity in addition with other various benefits such as improved bone health. My personal method of building leg strength is interchanged running and cycling throughout the week. Both workouts compliment each other and work well in targeting the leg muscles in different ways to improve both endurance and strength.

Now THIS would be a leg workout!

However, simply running or cycling alone will not continually improve your leg endurance and speed. The answer to improved leg strength and endurance is simple. The two most dreaded (for me motivational ;D) words in running, hills and stairs. It is essential that you continually push yourself to increase your training amounts over time, to aid improvement. There is simply no feeling like conquering a hill or a nasty set of stairs 10-12 times, and the benefits are rock solid legs that will pull you up any hill whether you're cycling or running!!!

Secondly, squats. I recommend you start out with bodyweight squats, to try and perfect technique, and depth of the squat. Doing squats of any kind with incorrect technique will be very damaging to your knees. If your a runner of any sort, be careful with weighted squats, as they can not only create a lot of explosive strength (may be beneficial, depending on what running you do), but they can also cause your legs to literally balloon, and gain a lot of unneeded muscle mass. A combination of leg exercises such as stationary lunges, calf raises and weighted step ups will enhance your leg strength and endurance and add to the effect of squats and hills/stairs.

Lastly, something that probably wouldn't cross your minds when talking about leg strength and endurance, stretching. Stretching has a range of benefits that will always aid in any physical activity, whether it's running, cycling or an upper body workout at the gym. It increases flexibility, blood circulation and the range of motion in joints. Not to mention reducing muscle tension. Stretching will be vital in your quest for stronger legs, so you should definitely consider it.

Hope you've learnt something about some ways in which you can improve leg strength and leg muscle endurance. If I've missed something, or if you don't agree with something I've said, or even if you want to contribute, I welcome your comments :D

GaM.

New thing! - 10 x 400!

Every Wednesday, I have decided that I will post a new workout; either running, cycling, core strength or even upper body :D

This weeks workout is a running one - more specifically it relates to interval training and speed work. It is called 10 x 400, and is pretty self explanatory. Now, firstly to do this workout you need a flat area, where you can run for 400 metres continuously without hills or many interruptions. If you have an athletics track nearby, that would be ideal. Secondly, you will want to be mentally prepared, as it can be very challenging to run 10 400s in 20min. Thirdly, do a warm-up before hand, even a 10 minute slow continuous run will aid in warming up muscles, but a couple of run throughs beforehand would be very beneficial. Here is the workout:

1. Run 400 metres
2. Rest 1 minute
3. Repeat 10 times

You should try to keep your 400s at approx. 1m10seconds, or below. Remember, when doing this workout you want to push yourself as hard as you can. During the minute rest, I recommend that you keep moving, or even stay at a very slow jog. This will help keep your legs moving and the lactic acid from building up!. Step 3 is probably daunting, but just remember to keep strong and push yourself. 1 down, 9 to go!!!

This workout will greatly enhance your speed endurance, and your speed. As expected, if done hard, this workout will definitely bring your fitness up. I personally love this workout because it is so mentally challenging and brings out the best of you. This workout gives you the lovely feeling of being absolutely and utterly exhausted when finished :D

Exercising while sick? Yes or No?

I was prompted to do a short post about this because currently I am sick and haven't ran since yesterday. Sad isn't it. 

Exercising when sick generally depends on the severity of symptoms that you possess. If you posses symptoms such as a runny nose or a sore throat then you may choose to continue to exercise, but should you choose to do so, do it a lesser intensity. I find that if you exercise when sick, particularly when you first recognise symptoms of the flu, you can in fact spend to much energy on replenishing damaged muscle and not have enough to fuel the immune systems fight against the flu. As a general rule, it is probably better to not physically exert yourself when sick, because you will most likely need energy to fight whatever type of sickness ails you. 

On Sunday of this week, I did a calf strengthening workout on my road bike by keeping to the bigger cog and restricting myself to the saddle. I first noticed symptoms of the cold coming on after that ride, such as sore throat, fever, and runny nose. The following day at athletics training we did a light training session structured as follows:

1. 15 minute tempo run

2. 8 x 20 second sprints (intense)

3. 15 minute tempo run

I exerted myself perhaps a bit too hard and felt the flu hit me hard in the coming evening. Currently, I am sitting down with a blanket on trying to keep warm :/. Evidence that maybe exercising while sick probably should be limited to easy exercise with little exertion. While sick, I try to eat healthy, keep hydrated (VITAL), and to get more rest than usual. Hopefully I'm up and about sooner or later...

So, in conclusion of my post, I think that in general you can exercise while sick, however it is probably very dumb to physically exert yourself too much, because it will only make you worse. 

This advice is not advice of a medical practitioner, and is not intended to be strict medical advice.

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