Crossfit Orangeville http://www.crossfitorangeville.com Crossfit Orangeville--Crossfit Orangeville en Copyright 2010 http://www.rssboard.org/rss-specification Workouts of the Week - March 9 2010 http://www.crossfitorangeville.com/blog.php?id=8550 Steve's Workout ( COMPARE and COMPARE)
- Warmup with 5min Cross-training + Active Flex (elbow to instep, sumo squat, etc.)
Complete 3 rounds of the following set

- Set is 6 times through 'Cindy':
a) 5 Pullups (kipping, Jumping or Dead hang)
b) 10 Pushups
c) 15 Airsquats (no weights, and get your butt lower then knees)

* Rest 1 min exactly between each ROUND
(so after each time you complete the strength set of 6 times through CINDY)

Peter's WO

Complete the following cadence Pyramid in your Warmup or Cooldown (or both!)

1 - 2 - 3- 4- 3- 2- 1 min at 110-120RPM

Spin at comfortable cadence for same time as last cadence to recover between

RPE should be endurance pace ... focus on smooth Pedaling steady power output

Goal is to be so smooth that your elevated cadence is not evident

]]> http://www.crossfitorangeville.com/blog.php?id=8550 Tue, Mar 9th, 2010 - 12:00:am GO OUTSIDE! http://www.crossfitorangeville.com/blog.php?id=8296 It's March Pry yourself of that Trainer or Treadmill !



Having many conversations with clients about whether to stay on the trainer or go outside at this time of year.

The answer is pretty much always GO OUTSIDE ... even if workout is going to be less then 'perfect' , We Race Outside ... enjoy the weather !!!

Start integrating at least 1 outdoor workout per week. Perhaps you can commute to work or a family gathering? Try getting a few friends out and have some fun whatever the day gives you for weather!

 

]]> http://www.crossfitorangeville.com/blog.php?id=8296 Sat, Mar 6th, 2010 - 12:00:am March News from Chico Racing - Crank the Shield Update 2010 ! http://www.crossfitorangeville.com/blog.php?id=8317 Crank The Shield

September 17-19 - 3rd Year! 

Chico Adds More Value and Incentive to Register Now for Crank! 

 
Register by April 30 and receive a Custom Crank Louis Garneau Cycling Jacket (value $120) 
 
This is Eastern Canada's most ambitious mountain bike event ever organized. If you are looking for the extraordinary in 2010 then Crank The Shield is your ticket.
 
We have over 70 staff and volunteers on hand to support a limited number of riders! Our staff works on the course for months leading up to the event. Crank The Shield is regarded as one of the great mountain bike stage races in North America for good reason. 
  
Register now at www.cranktheshield.com . 
 

Training for the Shield

 

Steve Neal Performance Development is back on board for 2010. Steve and Peter are glad to provide a plan again for Crank the Shield 2010. They have coached and continue to coach many participants, and winners, of Crank and other large races such as BCBR. The program will officially start ~4 months out from the event and as a participant you have access to their plan and a FREE training peaks account. Until the plan gets going check out www.steveneal.ca regularly for ideas on training or to ask questions about training. 

 

Feel free to email peter@steveneal.ca if you have any questions or suggestions.

 

Check out www.cranktheshield.com for details and links to the training blog.

 
]]> http://www.crossfitorangeville.com/blog.php?id=8317 Fri, Mar 5th, 2010 - 12:00:am Mical Makes 2010 Pan Am Games Team http://www.crossfitorangeville.com/blog.php?id=8294

Congrats to Long time SNPD AThlete Mical Dyck on making the Canadian Team for Pan Ams in Guatemala!

Rip it up Mical Dyck!

Everyone Else can Enjoy this Video of Mical Post 2009 Nationals in Quebec

Cycling Videos on CyclingDirt

]]> http://www.crossfitorangeville.com/blog.php?id=8294 Thu, Mar 4th, 2010 - 12:00:am March Already ... What is Your Strategy ? http://www.crossfitorangeville.com/blog.php?id=8293 So 1 or 2 months, perhaps less, till we start looking at racing again! Have you changed anything in your training as we move into what many coaches and athletes call the build or specific preparation periods?


Training wise this can mean a variety of things depending on your goals and your current limiters.

For our Mountain Bike XC Athletes we tend to have success challenging Muscular Endurance with Tempo and Threshold efforts at a slightly lower RPM then comfortable. Combining some work on higher cadence and sprints can make for great workouts and begin to focus on race specific abilities.

Road cyclists may look more at threshold efforts this time of season as volume decreases. Again some sprint and cadence work could be very beneficial (This week's workouts of the week can help with this)

Feeling confused on how to increase the specificity of your training as race season approaches ??? Try looking back on past seasons/races (or your year end review ... you did one right!?!?!) consider where you lost time in races, where things got hard and what your event requires for success.

http://www.steveneal.ca
]]> http://www.crossfitorangeville.com/blog.php?id=8293 Wed, Mar 3rd, 2010 - 12:00:am Workouts of the Week - March 1 2010 http://www.crossfitorangeville.com/blog.php?id=8292 Steve's Workout of the Week

3 rounds for time of:

BIKE as far as you can in 3 minutes ( or highest average power for 3
minutes )

21 burpees ( full pushup with chest and thighs to ground - heels must
contact the floor before jumping - must jump and clap overhead while
in the air )

RUN 400m for time (if on treadmill 1% grade)

Post distances/watches and where you did this to Comments Please

Peter's Workout of the Week

WU: 15-30min depending on length of training session.
- include 3-5x 30sec spinups to max cadence (2-3min b/w )
- hr / effort in endurance for duration (easy gear for RPM work)

Main WO:
- Complete 10 x 2min 'endurance hill climbs' riding at 75-85RPM (2 gears harder) but with endurance effort / hr.
- recovery to be 3-5 min between at 90+ RPM

- For a neat more 'real' workout ... use natural hills outside but stay in the saddle with same rpm guidelines OR inside use TV commercials as your hills.

CD: Finish time endurance including 3-5x 2min @ 110+RPM / 2min normal cadence b/w

Tell Us how you liked this and where you did it in Comments !

]]> http://www.crossfitorangeville.com/blog.php?id=8292 Tue, Mar 2nd, 2010 - 12:00:am 5 Truths to know about Fitness and Coaching/Personal Training http://www.crossfitorangeville.com/blog.php?id=8084

1) It takes HARDWORK ... lasting results require you to push your personal comfort level and overcome challenges

2) DIET is not optional - you don't expect your car to run on water so why expect a different result from a processed and insuffient diet.

3) It is a LIFESTYLE. not a short term goal. Having races or events to build towards is important but fitness is a life long journey. Enjoy each step and plan on continueing past that ironman or charity 5 km or cycling season.

4) It TAKES TIME to produce change. Despite what media may have you believe it will take time and a combination of the first 2 points to reach any goal. Don't expect it, whatever it is, to happen instanly and without dedication.

5) Exercise needs to be A PRIORITY. Family, work, relaxation and Exercise are all important. Plan for it like a meeting or family gathering. Make it happen. No one has time to exercise ... UNLESS THEY MAKE IT.

]]> http://www.crossfitorangeville.com/blog.php?id=8084 Thu, Feb 25th, 2010 - 12:00:am Old Article from The Archives - Learn About LBP http://www.crossfitorangeville.com/blog.php?id=8083 Lactate Balance Point – Another Important Threshold
by Stephen Neal
Lactate Balance Point (LBP) can be described as the highest point that the athlete can have heart rate, lactate and performance all remain stable over a period of time. I use this level of effort to define the intensity of my clients’ workouts. It lies at a lower level of intensity than what Joe Friel describes as the “lactate threshold” in his books.
The following is what has been found in lab studies on LBP:
• When riding on LBP heart rate, performance and lactate remained stable over the 15-75 minute (variable with fitness level) tested time.
• When riding at a stable heart rate above LBP and below lactate threshold, the lactate would remain stable at a higher level and the wattage would decrease during the 16 minute tested time.
LBP heart rate is a dynamic point that will be found somewhere between aerobic threshold and lactate threshold depending on the level of aerobic fitness of the individual. Once you know your LBP heart rate you can define training zones for all aerobic sessions. Below are the zones that I use.
• Zone 1 – LBP HR –30 to 50 – Basic Endurance and Active Recovery
• Zone 2 – LBP HR –20 to 30 – Extensive Endurance
• Zone 3 – LBP HR to LBP HR + 10 – Intensive Endurance (Tempo)
To determine an athlete’s LBP there are protocols for both indoors in a lab setting or for field-testing. Both protocols involve taking the athlete gradually to an exertion level equal to that of a six-minute time trial (CP6). Indoors you can use a 20- or 30-watt increase in work every 3 minutes. Outdoors you could use 6 minutes easy, 6 minutes medium, 6 minutes hard and then proceed to the second part of the test. Following is the protocol for the second part of the test.
1. Take maximal lactate at the end of the CP6 effort.
2. Reduce heart rate to that equal to 65% of maximal reached during the test. Ride at this heart rate for 5 minutes and take lactate sample.
3. Increase heart rate 10 beats higher and ride for 5 minutes. Take lactate sample.
4. Increase heart rate 5 beats higher and ride for 5 minutes. Take lactate sample.
5. Continue to repeat Step 4 until the lactates stops clearing and starts to accumulate.
The heart rate at which the deflection took place (where the lactate stopped clearing and started accumulating) is the Lactate Balance Point. There will also be a workload attached to this heart rate that can be used to track progression.
Knowing the LBP of your athlete can help plan both the durations and intensities of your training sessions. In planning extensive endurance training sessions, the athlete must train below LBP, how much below depends on the athlete’s muscular endurance and ability to supply fuel, but the LBP is definitely a heart rate ceiling for such training. The longer the session, the more below LBP

From an Ultrafit Newsletter V1Issue1 - May 2003

]]> http://www.crossfitorangeville.com/blog.php?id=8083 Wed, Feb 24th, 2010 - 12:00:am Workout of the week - Feb 23 2010 http://www.crossfitorangeville.com/blog.php?id=8046 Steve

10 min active flexibility focusing mostly on the hips and shoulders.

 Then complete:

 Situp Ladder from 1 to 15 – first round 1 situp 1 breath – second round 2 situps 2 breaths … and so on to 15

 2 min rest

 10, 9, 8, 7, 6…and so on down to 1 Hand Stands + 30 sec front plank – first round 10 handstands + 30 sec front plank – second round 9 handstands + 30 second plank

 Finish with 10 min easy spinning on the bike.

 ++if you have never done a handstand before take this as an opportunity to practice !!!!

Peter

Bike / Run / Bike * all endurance 6-7/10 RPE / 65-75%MHR 

a) bike 30min divided into 10min chunks at 90RPM / 100RPM / 110RPM

b) run count RPM every 2min for 30min block

c) bike alternate 100-110RPM and 80-85RPM every minute on the minute with stable wattage / RPE

Post Your thoughts and/or Times to Comments !

 

 

]]> http://www.crossfitorangeville.com/blog.php?id=8046 Tue, Feb 23rd, 2010 - 12:00:am SMR Video with Jeff ! http://www.crossfitorangeville.com/blog.php?id=8013 Peter Met up with Jeff Yesterday in California to exchange some thoughts on SMR

Came away with a few new TP therapy Goodies and techniques

 

Check out this video featuring Jeff !

]]> http://www.crossfitorangeville.com/blog.php?id=8013 Mon, Feb 22nd, 2010 - 12:00:am