Tuesday, May 25, 2010


Have a Mini the Dooit is the cure. Pack this up and drive away still pulling in 25-32 mpg, got to love it. This easy to assemble (if you can put together kids toys you should be able to handle this) trailer is safe and reliable and works with several different round bar mounting systems including Yakima and Thule. You can fit a max of four bikes; two bikes and a kayak (with the optional tongue extension); two bikes and a travel case; or a multitude of other combinations. When not in use, this trailer stores easily in a garage (we reccomend purchasing the Dooit Upright Stand) or other storage location. You can expect an estimated 15% fuel savings when using this trailer (a 10% decrease in fuel economy as opposed to the 25% decrease in fuel economy having bikes on the roof of the car).

Thursday, May 20, 2010

Floyd Landis Fallout: What is Doping, Anyway? - Health Blog - WSJ

Well seems like narcissistic Floyd can't stay away from the press, if getting caught wasn't enough and not being the center of attention for all these years now an article published in the WSJ has him accusing Lance Armstrong and other decorated and great riders of doping.

Can't we give it a rest. Armstrong is one of the best riders why is that so hard to accept.

WSJ Article

Wednesday, May 19, 2010

Faster Marathon

Want to go faster follow these steps from Everyman Tri
The Golden Rule of Surviving Marathon Training: Less is More.

Training and running more will not lead to better results. If anything, it will lead to a break down of the muscles and the mind. Simply stated, this is too much running and the exact reason why runners who run so many days/miles per week in a heavy marathon training program experience common injuries such as shin splints, IT Band syndrome, tendinitis, knee pain, etc.

To get better and be better, rest days are just as important as running day, and a 4 day training week is an ideal way to achieve perfect marathon training program balance.

What Does a 4 Day Training Week for Marathon Look Like?

A marathon training program that can produce fantastic results for busy runners includes four days per week of quality running. Each run has a different focus and varies with pace, distance, and effort level. A combination of these run workouts is an excellent balance of challenging the body to prepare for running a 26.2 mile event. Furthermore, the built in rest days allow muscle recovery and injury prevention.

An example of the 4 day training week:

-Mon: Active Recovery

-Tues: Speed workout (i.e. 3-4x 1-mile repeats at tempo with 2:1 work:rest ratio)

-Wed: Easy Run (i.e. 5-10 miles aerobic)

-Thurs: Active Recovery

-Fri: Intervals or Hill workout (5-10x steep 1-2 minute hill repeats with walk or jog down)

-Sat: Active Recovery

-Sun: Long Run (10 - 20miles that include race pace intervals and fast finishes)

Your longest long run should be 20 miles and you would do a training build-up to this distance over the course of sixteen weeks. Three weeks before the marathon race will be a taper, during which you gradually reduce mileage.


Wednesday, May 12, 2010

Interesting, Commentator should be Fired.

An interesting comment made by a announcer during the 2008 LA Marathon. Not sure what to do with it since we have all gotten to sensitive.

Monday, May 10, 2010

Slushi to Boost Performance.

From the NYTimes

The reasons are also no surprise. Blood is directed to the skin for cooling, which means it is diverted from working muscles. The hotter it is, and the harder the effort, the harder exercise becomes. Eventually, you slow down or stop, unable to go on. Exercise physiologists debate why. It could be that muscles are starved for blood. It could be that the brain gets too hot. It could be that the heart eventually can’t beat fast enough to satisfy all the demands for blood. But even without knowing why, researchers have found they can delay the time to utter exhaustion by getting people a bit chilled before they start. more..

CrossFit Endurance

Anaerobic Endurance Strength and Conditioning  Rest Day
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m 

CrossFit Endurance was created with the belief that you have taken the time to learn the skill of your sport. If you have not, you have no business here, or competing in this sport. This website is to be used with the Anaerobic Endurance WOD, Main Site WOD, your affiliate, or your own CrossFit Programming (Beware, poor programming will come at your cost in fitness and sport). Follow the directions as indicated on each day's WOD. If you aren't recovering and hitting times that you should hit, take a day or two off... Recovery is why you get better, not more training!
With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow a 3:1 CrossFit/Strength and Conditioining cycle. Choose ONE sport per day on this site. Single sport athletes should only be following this site 2-3 times a week. Typically, 1 cycle, which is 1 interval, 1 tempo/stamina workout, and 1 more interval workout... This should be spaced accordingly throughout the week. Multisport athletes should train no more than 2 workouts per week per sport on this site. PERIOD! Follow anything else and you are not following this site correctly.

Thursday, May 6, 2010

Designing the Perfect Health Care Clinic | Fast Company

Article By Elizabeth Svoboda
On a November afternoon, a wheelchair-bound woman rolls into Kaiser Permanente's Garfield Center in San Leandro, California, for a checkup. "Watch out for your arms, okay?" the nurse says as she guides the chair into the exam room. After consulting the sheet of paper in front of her, she peers at her patient. "Hmm. You look really good for 51 years old." The raven-haired patient -- obviously closer to 31 than 51 -- joins the nurse in laughter. "Thank you!"

That's one clue this particular doctor's office isn't what it seems. Others abound: the unfinished plywood walls, the scripts in the patients' laps, and the video cameras at every corner. The Sidney R. Garfield Health Care Innovation Center is a 37,000-square-foot stage -- a rehearsal ground Kaiser has created to perfect proposed facility designs before they are rolled out to Kaiser's hundreds of hospitals and clinics. Today, in a six-hour-long series of simulations, doctors, nurses, architects, and actors recruited to serve as patients are testing a microclinic design. The idea is to fit a complete-care environment into a space the size of a strip-mall store.

More @ FastCompany

Wednesday, May 5, 2010

Oh, how sweet it is, Gary Fisher's first Road Bike. Cronus

This is sweet and oh so gorgeous. $2,629.00

Fisher carbon frame, size- specific layup, E2 integrated headset, BB 90 integrated bottom bracket, asymmetric tube shapes, hidden fender mounts

Bontrager Race FCC, wider and taller flanges, 25mm endcaps, outboard J-bend spokes, Bontrager Race Lite tires

Shimano 105 front derailleur, Shimano 105 rear derailleur, Shimano 105 10spd shifters, Shimano FC-R600 crank, Promax RC-466A brakes

Bontrager carbon FCC

National Physical Activity Plan Introduced

National Physical Activity Plan Introduced
May 4, 2010 4:31 PM, By Stephanie Bloyd, senior associate editor

WASHINGTON, DC -- Certification and continuing education programs for fitness instructors and personal trainers are some of the recommendations in a multifaceted plan to increase physical activity among Americans that was introduced to members of Congress on Monday.

The plan, called the National Physical Activity Plan, calls for all-encompassing actions to address the country’s obesity epidemic. Suggested strategies include putting physical education classes back in schools and developing funding streams for nonprofit, parks and recreation, and sports facilities.

The product of a public/private partnership, the plan calls for policy, environmental and cultural changes across eight areas: parks, recreation, fitness and sports; health care; public health; education; business and industry; mass media; transportation, land use and community design; volunteer and nonprofit.

In addition to encouraging physical activity programs for kids in pre-kindergarten through 12th grade, the plan calls for state and federal funding to ensure post-secondary institutions have the resources, such as gym equipment and facilities, to provide adequate physical activity programming.

The National Physical Activity Plan has a number of partners, including the American College of Sports Medicine, the Centers for Disease Control, the American Heart Association, the YMCA of the USA and the American Medical Association.

The International Health, Racquet and Sportsclub Association (IHRSA) also expressed its support for the plan and will serve as co-chair of its National Implementation Team for Business and Industry.

“It’s imperative that we counter the negative transformation that we have seen in America’s health over the last 30 years as a result of sedentary lifestyles,” Joe Moore, IHRSA’s president and CEO, said in a statement. “Bringing about behavior change within an entire culture and society requires a sweeping initiative that approaches the problem from multiple angles. This plan gives us a framework and is the springboard from which we can make lasting societal changes that increase movement in America.”

Following the plan’s debut on Monday, the National Coalition for Promoting Physical Activity will lead its implementation, working with the organizations designated to coordinate teams focused on each of the plan’s eight areas.

“This is a national initiative that goes well beyond just telling people to exercise. We are recommending policies, programs and initiatives that will change our communities in ways that enable all Americans to be physically active,” Russell Pate, Ph.D., chair of the National Physical Activity Plan, said in a statement. “Successfully implementing the plan will depend, in large part, on the willingness of leaders at every level to enact the kinds of changes that will encourage and allow people to become more physically active. Currently, there are too many barriers to active lifestyles, and too many Americans are left behind.”

Tuesday, May 4, 2010

Newton will be offering 25 VIP entry spots in exchange for a 3,000 dollar donation to the Prostate Cancer Foundation.

Need an entry to the sold out 2010 Subaru Ironman Canada? Well you just might be in luck. Newton will be offering 25 VIP entry spots in exchange for a 3,000 dollar donation to the Prostate Cancer Foundation. Benefits of becoming a member of Team Newton include:
-Entry into the sold-out Subaru Ironman Canada
-VIP entry to Ironman Canada events
-Access to the designated Team Newton Running race transition area
-Pre-race BBQ
-One pair of Newton Running Performance Trainers and one pair of Performance Racers
-Team Newton Running cycling kit and race kit
-One pair of limited edition PCF Performance Racers
Prostate Cancer is a very important cause for Newton because co-founder Jerry Lee is a prostate cancer survivor himself. 

Machine vs. Matt Reed