Wednesday, June 24, 2009

Team Cardio Challenge

Todays challenge was based around the group reaching a set target of calories and lifts. Targets were
Bike 125 cals
Treadmill 125 cals
Row 100 cals
Grind 100 cals
Chin Ups 100
Curls 100
Squats 100
Push Ups 100
Abs 100

These totals were then multiplied by the number in the group. The group then had 60 minutes to complete as much of the calories and lifts.
Results were as follows.

6am class 93%
9.30am class 87.4%
5.30 class 93.8%

Quote of the day

“Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan “press on” has solved and will always solve the problems of the human race”

Calvin Coolidge, 30th President of the USA

5 tips for a Big Bench

1. Get set!• For a big bencher there starting position is the most important part starting with a curved back lifting your hips and lower back off the bench pushing your chest and abs up.

2. Hand placement
• Try and place your hands so that they are in line with your elbows for the press.

3. Breathing
• Once you are set under the bar lift the bar off the rack and take a big breath in pushing all the air into your stomach pushing it out.

4. The touch
• Try instead of lowering the bar directly on the middle of your chest touch it on the lower half of your chest (this is where your arched back will help). Don't forget the pause.

5. A twist
• On the way back up try to bend the bar twist your wrist your wrists push your thumbs out ward to open up your triceps and give a big push breathing out pushing the bar up and back not just up.( this will help you immensely by using more muscle groups) You know its working if you feel your lats flare out.

Rowing Technique

1) The catch. The catch is the front of the stroke where the legs are fully compressed, arms straight and body up tall; slightly bent forward from the hips. This should feel comfortable, without any strain.
2) The drive. Legs start to be straightened out, while keeping your arms straight and body still slightly bent from hips.
3) Once your legs have been completely straightened your body can start to rock over from the hips until your shoulders are sitting just behind your bottom.
4) End of the drive. Straight after you have finished the rock-over the arms can be pulled in towards the body. You should aim to get the handle just below your sternum. This position is called the finish, as it is essentially the end of the stroke.
5) The recovery. The recovery of the stroke is basically the stroke in reverse. Firstly, the arms are straightened, then the rock-over of the body from the hips, and lastly the legs are compressed.
6) The stroke should feel comfortable and as smooth as possible.

Group Riding Etiquette

Brake carefully
Ride safely and try to stay off the brakes. If you are inexperienced and too nervous to ride close to the wheel in front of you, stay alone at the back and practice. When the pace eases, don’t brake suddenly, instead ride to the side of the wheel in front of you and ease the pedaling off, then drop back on the wheel. Practice on the back and soon you will be able to move up the line with a partner.
Point out obstacles
Point out obstacles such as loose gravel, broken glass, holes, rocks or debris on the road, calling out “hole” ect as well as pointing is helpful in case someone is not looking at your hand when you point. It is just as important to pass the message on, not just letting those to the front know. Another obstacle is a parked car, call out “car” and sweep our hand around your back to let people behind you know. Point out runners or walkers on bike tracks and slower bikes if you were passing someone on the road.
Don’t leave gaps when following wheels
An appropriate gap between your front wheel and the person in front is around 50cm. keep your hands close to the brakes in case of a sudden slowing. Maximize your energy savings by staying close to the rider in front. Cyclists save 30% of their energy at high speed by following a wheel. Each time you leave a gap you are forcing yourself to ride alone to bridge it. Also, riders behind you will become annoyed and ride around you. If you are in the bunch and there is no one beside the person in front of you, you should move into the gap. Conversely, if you are that person and no-one moves into the gap beside you, you should move back into the bunch, the next pair to roll off will come back and one of those riders will fall beside you.
Don’t use you aero bars in a bunch ride
Don’t use you aero bars in a bunch ride – not even if you are at the front. Using aero bars means that your hands are away from the brakes. Aero bars are for time trial or non-draft triathlon use only.
Pedal downhill
Pedal downhill when at the front of the bunch. Cyclists dislike having to ride under brakes.
Experienced riders should share their knowledge
Experienced riders should point out ant mistakes made by less experienced riders. This must be done diplomatically of course, but it is important to make people aware of unsafe riding and help them learn the right behavior. Riding in a bunch is about everyone’s safety.
Courtesy of road Grime Website

Tuesday, June 9, 2009

Congrats to Train and Andrew

On saturday Tanya and Andrews house warming party turned into an engagement party when in front of 40 people Andrew popped the question. Train naturally said YES. All at Fitnance are very pleased for them both and are just waiting now for Chris to do the same with Katerina!

Tuesday, June 2, 2009

Gold Medallist – Melissa Mellor
After two long weeks of training, the Australian Open European Handball Team took out the Pacific Cup Championship in Brisbane last Saturday defeating New Zealand 31 – 11. The experience was amazing. One I will never forget! Having that gold medal placed around my neck at the age of 18 made me realise how special the experience was and to never give up. I also scored my first international goal from the pivot position and all I remember hearing was cheering from my family and friends. The smile on my face only grew bigger. The feeling of excitement and relief when the final siren went off had the whole Australian Team breaking out into song. The showers went off that night with us screaming ‘We are Australian’ echoing throughout the dressing rooms. This was an experience that I will never forget and all the training that came with it!