Youtube Yoga

Here are some Youtube videos I have been doing at home if I don't have time to go to class. Or if I have to hang out with the girls. If you want to look for your own yoga videos goto Youtube and search for Yoga. It Helps if you edit search and select the over 20 minutes duration. Unless you only want to do one pose.
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These First two videos are set in Costa Rica and are very enjoyable.
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The instructions are clear and easy to follow. Even though I dislike them for being right on the ocean in Costa Rica. Did I say that out loud? Think its time to go some place warmish.

This one is a little amateurish but does a decent job. Nice view of mountains in back ground.

Watch this one if you want to see a crazy beard. If you can speak Hindi it would probably help too.

2 Sets of Skis 1 set of Poles?

I joined a small groups of guys for the weekly tuesday night ski at the camp. They usually head out around 7pm. I will not name any names to protect the innocent. But, someone forgot their poles. They were going to attempt to classic ski without poles. So I said they could have one of my poles and I would have the other. It wasn't as bad as it sounds but, after a hour I started getting a little tired. It was like normal skiing but, with more core and you had to really push with that arm. Did the Birches to Maples loop in 1:30. See ya outside.

Duck Creek Riding

Went for a nice ride on duck creek this afternoon. Rode up to Pamperin park then turned around and rode out to Green Bay. The light fluffy snow gave just enough grip without getting to deep and making it hard. I rode on my old 26" race bike with 2" tires and had no problems. I did wipe out once I got out to the glare ice on the bay. But, that was pretty low speed. I think the 4 wheelers and the snowmobilers thought I was nuts. Going skiing during the packer game. I perfer to listen to the game anyway. Hope your winter is going as well as mine. ">

Shoveling as Cross Training for the OCD cyclist

With the recent snow fall that I needed to shovel, I really didn't have time to do some core work. So I decided to see if shoveling was considered a workout. And score! It is. Now I gotta go finish cleaning up.

Full JS article here.

Cross-training with a shovel
By Tom Held
Dec. 6, 2007 |(1) Comments

I skipped the gym yesterday figuring I had secured plenty of strength and aerobic work shoveling the sidewalk and digging out a car, again.

But I wasn't quite sure which muscles I was strengthening and how I could make the work payoff on the cross-country ski trails.

John Burns, a Milwaukee-area physical therapist with a strong background in martial arts and movement sciences, gave me some answers.

As I suspected from the soreness in my shoulders and torso, "shoveling snow is a whole-body resistance workout." In particular, it strengthens the glutes, quads and adductors, along with the transverse abdominus, back extensors and obliques, Burns said. Biceps and wrist flexors also factor into the lifting and throwing.

As in most work outs, proper technique is essential to maximizing the pay off.

Burns, 53, suggests a 10- to 20-minute warm up that includes more than a cup of coffee, to warm the body's core temperature and increase flexibility. (I wonder if grinding the beans and pouring water might help fill that suggested element).

Once you have the shovel in hand, the proper start position is similar to a martial arts ready position. As Burns described: "positioning your dominant arm/leg to the rear and your non-dominant arm/leg forward to take advantage of the years of using your dominant side for lifting everything from suitcases to small children."

You can alternate sides to make the workout more symmetrical.

If the snow is particularly heavy (remember Sunday morning) take the snow off in layers, duplicating the standard gym approach: reps and sets.

"To actually remove the snow - no matter what the consistency - remember this martial arts adage: 'Steal the power from the earth, direct it with your core, and express the power through your arms.'

"This basically means - lift the snow with your legs - not your back! On each and every lift, flex at the knees and not at your waist, then lift the snow from the legs up. This is similar to a compound squat which provides resistance to the whole body. As you flex at the knees, you lengthen your quads and glutes to pre-load them to contract when you lift the snow with your whole body.

"Once you have the shovel positioned in the snow at the depth you can lift (over and over again for the duration) lock your elbows in a flexed position. This locked position will require strength of the biceps as well as a counter force provided by the triceps (just as you should use these muscles in a locked position when poling while cross-country skiing before the poling motion follow-through).

Now, before you lift, engage your core (transverse abdominus muscles) by exhaling as you lift the snow - like a martial artist does when they punch or kick. You can also use the martial artist's vocal cry or "Kia!" on each and every exhale or lift to really maximize your core directed power - but your neighbors may find this a bit strange especially very early in the morning.

Finish the lift and removal by rotating your center of gravity in the direction of where you want the snow to fall. This core-directed rotation of your center of gravity is the key to engaging the whole-body through the core and not relying on isolated muscle groups such as using just your arms or back.

The follow through consists of synchronizing the core-directed rotation from the legs up through the arms. This is accomplished by contracting the muscles of the legs (quads, adductors, and glutes), the muscles of the core (transverse abdominus and obliques), and then the arms (biceps).

"By utilizing these proper body mechanics, this "cross training" workout can enhance your power endurance for any other winter workout or sports activity."

For a bit more on Burns' strength training advice, check out this story from Silent Sports Magazine.

The Pleasure and the Pain

Well another new years day ride is in the books. The pleasure was the ride and stopping for coffee, the pain was getting your face wind burnt and getting hit with flying debris. I think I dressed the best for this one. I was pretty comfortable except I should have brought a face mask. Bike Hub/Spesh was well represented with I and Justin Piontek attending. Justins whole family came along too. It was fun but, the winds out the south/west really hurt! At times it was a slow motion suffer fest into the wind. After making it to De Pere we stopped at a Coffee shop to warm up. Then it was a rather fast roll up broadway over to Lambeau Field. After all we were with the Titletown Flyers. After the mandatory pictures it was a few hard miles into the wind back to He-Nis-Ra park. I think the wind shifted from the south to the west during our ride? It was fun and the roads were perfect. Very little Ice to be seen. Have to do it some more. SO whats next? The PLAN starts Tuesday for me. Not much will change. I will be doing more skiing and yoga. But, I will start riding two times a week. To start getting into biking shape. I need to get more cycling videos to watch for entertainment. Though I don't mind watching TV. Also when I broke out the old WOR horse today I really broke it! The fork gave up the ghost during the ride and stuck me in a Aero position. Also the front brakes started rubbing and I had to release them. It was all good tho. The plan for that bike is to make it a rigid single speed. Piontek showed me a single speed is plenty fast today. The first picture is of my cycling studio. Hopefully I spend some good hours there this spring. I am looking forward to this new year. I hope you are too.