Friday, May 14, 2010

Elliott Creek Trail, Brown's Camp, OR


Elliott Creek is a favorite trail at Brown's Camp(Tillamook State Forest ORV) in Oregon's Coast Range. It's pretty close out of camp and makes a nice warm up trail. You can make it hard as you want depending on the line and speed you take. It goes down to the creek, with some fun downhill whoops. After the second bridge you follow the creak for awhile. Each puddle becomes a whoop when it dries out in the summer. The whoops along there are uneven in spacing and size, so it makes for a fun run where you have to just let go and let the bike dance. Last summer I FINALLY got the hang of whoops and this section was a fun buckeroo!

After the third bridge is a fun long uphill run with some water bars and imbedded rocks. Years ago when they dumped all those rocks for erosion control, they were loose and slickery and very scary and frustrating for a beginning rider(me!). I was on an xr100 and would richochet and bounce all over--but I made myself do it, even if I had to paddle down. Now it's fun to blast(even though the rocks are MUCH easier being beaten into the dirt now) and have FUN on, remembering how it used to scare me.

It's cool to have a trail like this to ride over the years. So many memories! Following my sons on their PW50s, picking them up when they fell, starting the flooded bikes back up(ha!). Remembering how I sucked on those dang rocks, how frustrated I was at being so slow, and now I FLY(at least it feels like it!).

PS, this is NOT my helmet cam vid, I poached it from youtube.

Thursday, May 13, 2010

Just for Fun/Body Fat Formula

Here's a formula I found using measurements and weight that I've been using just to give me a ballpark idea of progress with body fat. I dont' expect it to be exact, but it's better than using a body fat scales for me--I have some weird electrical field or something, I get a really high BF on scales(like almost 40% and I'm DEF not that! in fact by this formula I get 21%)

A=(body weight x .732)+ 8.987
B= wrist measurement/3.14
C=waist measurement x .157
D=hip measurement x .249
E=forearm measurement x .434

Lean Body Mass(LBM)=A + B+ E - C - D

Body Fat Weight(BFW)= Total weight - LBM

Body Fat %= (BFW x 100)/total weight

(whee! one more percent and I hit "athlete"!)

PS, I can't find the link for this formula right this second, I'll hunt for it and get back with it. Enjoy!

Friday, March 19, 2010

Falling Down

Everyone hates crashing, but crashing has its good points too, and you CAN prep for it so you won't get (so) hurt.

Back in the olden days when I learned to ride horses, an important part of learning to ride was learning to fall. The basics were, draw the arms to the chest, round the back to get as much into a ball shape, and try to twist a little so that your ball shape can spread out and lessen impact as you roll it out--the tuck n roll. Relax so that your body can absorb the impact and be springy in the joints. Don't "brace for impact"--the idea is to spread out the energy over a wide area of the body, and then channel it out and away, instead of focusing impact on a small area and trying to absorb or stop the progress of the energy.

Here's Ryan Dungey's awesome crash with a side of tuck n roll.



See how his legs are relaxed enough so his joints boing(instead of tearing tendons or breaking ankles), and he tucks into a ball so that 1) he uses his momentum to roll like a ball into a somersault and he ends up on his feet to RUN to his bike, 2) he doesn't do a face plant(possibly injuring his neck).

On the trail where there is extra stuff to impale/crush/stab/smash you, you can add in holding on long enough to aim for a soft(er) landing spot, or giving it some throttle to aim you to a better landing spot(or hey, you just might pull it out and save it). Or at least try, ha.

Putting out your hands to break your fall is just about a guarantee for a broken wrist(probably a scaphoid, which requires extra futzing to get it to heal properly). It does take mental reprogramming to make it a new habit to bring the arms in to the chest and get ball-y and relax-y spring-y. If you can mess around with pushing your limits on a relatively safe terrain, ie crash on purpose (wearing all your gear of course!!!), you'll get three things done--overcome the mental fear of crashing to avoid the panic freeze that always makes things worse, relearn safer crashing technique, and actually find out where some limits are so you can ride faster and better.

It goes without saying that strength and flexibility training make all this EASIER with muscle response as well as enabling your body to withstand more force without tearing and breaking.

And by the way the movie Falling Down is on my top ten list!

Wednesday, March 17, 2010

Tabata This!

I just learned about the Tabata method (thanks Karen!!!) and found this exercise that would be killer to Tabatafy(is that a word?).

Info on the Tabata method
http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486

Hang Clean/Push Press/Squat

I was kinda scared the girl might drop a DB on her head, and don't listen to the fat burning blah blah, just do it cuz it's hard, works a whole bunch of muscles all over and will make you stronger! PS this would be a great vacation workout or for when you want something no brainer or just something different.

Upper Body Workouts

Like the Lower Body workouts, I split the Upper into two 30 minutes workout, one using bodyweight and explosive stuff, the other using weights. I also switched to using two dumbbells instead of the bar(though for the 3x4 reps I'll use the bar cuz it's "easier", or if I don't have the plates to make up two dumbells to get the weight). I'll put the weights I used for today's #1 wo, using 3x8 reps.

Upper Body #1
TRX low rows, at a moderate effort for warmup

Shoulder Press, #45(bar)
Upright Row, #45(bar)
One arm Row, #35(bar)
Flies, #12 (DB)
Incline Flies, #12 (DB)
French Press/Nosebreaker, #12 (DB)
Lat Pull Down, #12 (DB, I'm doing this by lying on the floor on my back, arms straight and DB touching floor above my head, move them keeping my arms straight to touch the floor down by my hips, and I move them SLOWLY)
Underhand bench press, #12
Standing Bicep Curl #15
Delt Raise, #12

TRX low rows to fail to complete jelly-fication of my arms :D I did 21 today.

Upper Body #2
TRX low rows at moderate effort for warm up.
TRX low rows "for real"
Hang Clean

Pushups
Bench Press
Tricep Dips
A bunch of pretend punching and upper cut type stuff holding #5 dumbbells(see those are good for something!), hopefully at this point there is a good song on the radio with a good beat to do this to.

TRX low rows to failure(can you tell I like these?!!)

Monday, March 15, 2010

Lower Body Workout

For January and February I had a lower body workout that was pretty thorough and took about an hour to complete(as well as an hour worth of upper and hour worth of core, for 3 workouts a week). Now that I've got some good strength progress, I'm bumping it up a notch to switch it up and bring in plyometric moves. I basically split the workout, and added a plyometric segment from the P90x program. I will continue to look for and add in/rotate more plyo moves. Each workout now takes about 30 minutes to complete, and I do a recovery level cardio workout afterwards. I now do two 30 minute workouts per week for each body section(lower, upper, core)--for 6 weight workouts total through the week. I will post the plans for upper and core in the next few days.

Lower Body #1
(bodyweight and plyometric)
The p90x plyo segment is here


1. TRX squats--hold straps(I use two dog leashes over a door, the leashes are on my side, the snaps are snapped together on the opposite side of the door)
squat all the way down, butt to floor, using arms to assist just enough as needed so knees don't hurt.
3x12 reps

2. Plyo Segment

3. TRX lunges--hold straps to assist full lunges, again the point is to aid the knees
4x20 reps, a set would be 20 right leg, then 20 left leg, and the next set would start 20 left leg then 20 right leg.

4. Plyo Segment

5. TRX Pistol Squat--this is an advanced squat, but I found it really helps strengthen whatever weakness it is that makes my knees achy. Again, hold the straps and support your weight enough to make a good pistol squat without knee complaint. For now I'm going down so my thigh is paralel to the floor. I'll work up to doing it like the guy in the vid(more butt to floor). It's very important to take this squat slowly, it's a difficult squat! but kicks your butt!
3x8



6. Plyo Segment

I did this for the first time today, the last plyo segment my legs had no more jump left in them, so I just did the squats, touching the floor(without the 180 jump).

Lower Body #2

These are done with weights, either the bar with plates or dumbbells as needed for the reps so the last few reps are a struggle.

Back squat
Dead lift
Plie squat
Lunge(back leg up on bench)
Butt Lift on fitness ball
Supermans on fitness ball(face down, hips on ball, hands on floor, legs straight out then raise to ceiling, this is like a back extention but "backwards"--you move your legs instead of upper body)
Inner thigh lift(balance weight plate on foot for added resistance)
Outer thigh lift(balance weight plate on foot for added resistance)

I am trying rotating through how many reps to see what happens, so here is the rotation. Again, I use however much weight I need to make the last rep or so a struggle.

Week one--3x12(the bodyweight stuff I'm shooting for 3x20)
Week two--3x8
Week three--3x4

Saturday, March 13, 2010

Maggot Report, Feb 14-March 13

Oops! feel off the blog wagon, BUT not the workout wagon!

Feb 14-20

Sunday--cardio, 120 min Zone 1
Monday--core wo, cardio 60 min Zone 2(3 miles run)
Tuesday--rest/work
Wednesday--2 hrs trailbuilding, 45 min ride with 3 crashes(ha!)
Thursday--rest
Friday--weights lower body, cardio 60 min Zone 2
Saturday--weights upper body and RIDE

Feb 21-27

Sunday--cardio 60 min Zone 1
Monday--weights legs/core, cardio 60 min Zone 1
Tuesday--work
Wednesday--work
Thursday--work
Friday--work, beach walking/dune climbing(woo hoo! this was a STEEP climb, 15 min in ZOne 3, yes I checked my HR monitor, ha!)
Saturday--more beach walking/dune climbing

FEB STATS
I lost 8 pounds, for 14 pound total since January 1st
burned 10,000 cals on the treadmill

Feb 28-March 6
Sunday--beach walking/dune climb
Monday--Rest
Tuesday--rest
Wednesday--cardio 60 min Zone 2, 30 min Zone 1
Thursday--rest
Friday--rest
Saturday--yardwork all day

March 7-March 13
Sunday--yardwork
Monday--weights upper body, cardio 30 min Zone 3, 60 min Zone 2
Tuesday--rest
Wednesday--weights lower body, cardio 60 min Zone 3, 30 min Zone 2
Thursday--core wo, cardio 60 min Zone 1
Friday--weights lower body, cardio 60 min Zone 1
Saturday--cardio 60 min Zone 1, weights upper body

New stuff for March
run 1-2 miles straight in each cardio wo
burn 4000 cals plus for the week (check! for second week of March, first week was the rest week so doesn't count)
Start three week rotation of:
1st week lo weight/high reps(3x20+)
2nd week med weight/med reps (3x8)
3rd week high weight/lo reps (3x4)
I will split my weight workouts(the full wo takes an hour)in half, so I am now working weights 6 days a week(2 upper, 2 lower, 2 core)

Note of progress--
At the beginning of January I was doing deadlifts of 100#, 3x4, now I do 3x12!
Improved my plank holding time, began at 15 seconds, now it's a full minute(on elbows).

Monday, February 15, 2010

Maggot Report Jan 31-Feb 13

Jan 31-Feb 6
Sunday--rest
Monday--rest
Tuesday--rest
Wednesday--rest
Thursday--rest
Friday--upper and lower body weights, cardio 90 minutes Zone 3
Saturday--we went to the beach for the day and walked a few miles ;0)
This week had extra rest in it to allow my body to get all caught up and recovered. On Friday I felt like I could fly! I planned to do Zone 1, but just couldn't help going harder.

Feb 7-13
Sunday--cardio morning 60 minutes Zone 1, evening 60 minutes Zone 1, YAY! got to ride the dirt bike for an hour!
Monday---cardio 60 min Zone 2
Tuesday--rest
Wednesday--rest
Thursday--lower body weights and core, cardio 60 min Zone 3
Friday--cardio 90 min Zone 1
Saturday--upper body weights, cardio 60 min Zone 2

Sunday, February 14, 2010

Some Cool Videos

TORO Rider Tip--Logs and Rocks


Grassy Flats
http://schelske.smugmug.com/Other/Oregon-OHV/11181530_7q5As#783907997_x2zj7
This area is not far from my house! Sorry you'll have to cut and paste, I can't figure out how to make a click link--it's worth it tho!

Who can resist Dutch Enduro Bloopers???


Shaking the Cage, 7 part you tube doc on the making of Easy Rider, I give you the first and you're on your own figuring out how to get to part 2 etc

Tuesday, February 2, 2010

Yamalink Review

I am a skooch under 5'5" with an inseam of 31"--do the math with a stock WR seat height of about 38" and that is a significant gap to deal with. When I first got my WR I could barely touch the ground leaning over on one toe. Helpful long legged people who can touch the ground on both sides told me to skooch and plan my stops and look for rocks and stumps to use for a lil' stepstool. Yeah. That was fun and only worked half the time. It was pretty discouraging to look forward to flopping over if I couldn't find a good place to put a foot down--I ended up automatically throwing my leg up next to the shroud to cushion my radiator from impact.

In an effort to lower my bike the cheap way, we shaved my seat and set the sag and back clickers soft and saggy. Okay for putting around, but as I gained confidence and speed on the full sized bike it got difficult compensating for the distracting boingy energy of the soft suspension.

The stock springs were appropriate for my weight, so I lucked out not having to replace those(springs should always be appropriate for one's weight BEFORE addressing lowering). I decided to try the Yamalink before saving up to redo the suspension(would have taken for-ev-er). Putting it on was easy and straight forward. Though my husband is a great bike mech to begin with(and I play surgical nurse), he was very impressed with the instructions--he declared them well written by someone who knows what they're doing. Since he NEVER reads instructions because he says he knows better anyways and this time he read them to rip them apart, this is quite a compliment.

Next came work on resetting the sag and futzing with the clickers. The forks were set up in the triple clamps, the top edge is 18mm from the top of the clamp. The sag was set at 97mm, and after a year of riding I'll stiffen it up a few mm--about 94-95mm. I also stiffened up both compression and rebound on the back clickers.

When I rode my bike it felt like completely different bike. Right away I felt a difference in where the center of gravity was--definitely lower, which does great things for handling in tight woods and stability over rough technical stuff. It also makes the bike much easier to catch if it leans over in a weird stop because there isn't so much momentum from the cg being higher.

Of course it lowered the bike. At the lowest point my seat is 34" now, when I sit on it it's 33". I still have few inches worth of shaved seat in the mix of course. Cool to be able to get my feet on the ground, but even better is how the link improved the handling of the bike--I would get one just for that difference alone, in fact the handling is SO much more intuitive and effortless I could care less about how well I can touch the ground! I've made huge progress in my ability(well, part of that *was* the better everything of the WR of course!) The folks at Yamalink were fast to reply to my questions and very helpful with sag setting suggestions. Don't cut the kickstand until you have your bike set up with sag etc, we cut an inch off the bottom of the kickstand after installing the link and in the end didn't need to do that after all.

I'm so happy I didn't have to slice and dice my bike up to make it fit me better, the link was all that was needed, and I'm a believer in non-invasive remedies. My frame is solid, my suspension guts are all intact and I have full use of their resources as I get more aggressive. If I were to sell the bike(NEVER FREAKIN EVER!!!!)I don't have to find a buyer to fit the lowered bike, I can put the stock link back on and sell it stock. On the other hand the Yamalink will become great bling because of what it does for handling.

The parallel to the ground position of the yellow pole shows how my bike is NOT choppered up by the link changing the geometry. Sag and forks have been adjusted. Chopper=BADBADBAD for handling.


Toe down before Yamalink installed, my heels are way up inside my boots too.


Toes down after Yamalink installed, flat feet in my boots too.


Before Yamalink installed, I have to push down my toes and actively reach for the ground.


After Yamalink installed, no more straining to reach the ground, legs are relaxed.

Monday, February 1, 2010

A Great Stretch Even Men Can Use

I say "even men" because I learned this stretch as part of prep for popping out babies years ago. It's great for loosening up the hips, opening up the pelvic stuff and stretching the back of the legs down into the feet mostly, and also the back and quads. So yeah, great for birthing babies, but also great for limbering up your core so you can be nice and loose and belly dance that bike through the tight stuff.

Stand up facing something solid,like a door jamb, or something heavy like a couch with a leg you can grab when you squat down--a door jamb is better if you have weak legs and knees and then you can use it to pull yourself back up. Have your feet shoulder width apart(can be a little further apart to allow you to stretch as needed). Squat down, butt(almost)to the ground, grab your support and lean back just enough to get your heels/feet flat on the ground. Round your back and hold for 30 seconds. You can get a stretch in your shoulders too by being far enoung away from your support so your arms are out straight when you lean back.

Just do it!
(disclaimer, if your knees are shot to crap don't do it, sorry!)

Saturday, January 30, 2010

Maggot Report Jan 24-31, January Stats

Sunday--rest
Monday--rest
Tuesday--upper body weights, Cardio 60 min Zone 2*
Wednesday--cardio, 90 min Zone 2, 10 min Zone 4
Thursday--cardio 30 min Zone 2, 60 min Zone 3
Friday--lower body weights, cardio 90 min Zone 1
Saturday--core wo
Sunday--rest

Stats for January
Resting heart rate 52
Machine calories burned: 10,006 60 miles (used over 14 days, average of 714 cals burned per wo)
(I set the treadmill for 10 pounds below what I weigh so I'm actually burning more calories than it says)
Lost 6 pounds
Lost 1.5" off chest, 2" off waist, 2" off hips

(I use zones based on Lactic Threshold Heart Rate, which are roughly a zone higher than zones based on Max Heart Rate)

Thursday, January 28, 2010

Sermon from the Church of Dirt

Just RIDE, be happy.


"Do you not know that your body is a temple of the Holy Spirit,... So use every part of your body to give glory back to God..." 1 Corinthians 6:19-20

Tuesday, January 26, 2010

Resistance is (NOT!) Futile

A lot of people are not getting the most bang for their buck out of resistance training. They swing the weights to get them moving or perform the rep quickly, using momentum to cheat and gravity to lower the weight back down. A person can throw around more weight by cheating, AND they run a higher risk of injury because they are not actually strong enough to control the weight. This is part of the reason why pushups and other bodyweight moves are so hard, it's difficult to cheat. Understanding a few basics about how your muscle works will help you bang that buck.

When you contract your muscle(as in curl UP in a bicep curl) you are making a CONCENTRIC movement--your muscle fibers are shortening. When you let the weight go back to the starting point you are making an ECCENTRIC movement--when done PROPERLY your muscle fibers are shortening at the same time they are lengthening to release the weight.

On the bike you use a lot of eccentric muscle work to stay upright, absorb shock, remain relaxed and balanced and resist the g-forces of landing. If you focus only on the concentric/contraction phase you are losing out on gaining strength and stamina for your eccentric muscle efforts. IE half-ass. Half-ass BAAAAAAD!

So when you are lifting FIRST learn proper form, this will prevent swinging weight to cheat and also make you actually target the muscle/s you are focusing on. Second, slow down that lift and release. Count 1-2 up, 1-2 down. Focus on resisting the weight being pulled down by gravity. Don't just release the weight down, or relax your muscle to let it go, RESIST(this *is* called resistance training!).

Next, occasionally, --->after you have a good base of strength training<---use the count 1-2/1-2-3-4. This will really work the eccentric phase. Keep in mind that this phase is more stressful and difficult on your muscle because your muscle is doing two things at once (shortening/lengthening). You are engaging more resources, a good thing, but also more opportunity for injury if not respected. For this same reason do this with low weight/high reps. You will avoid injury and boost endurance. The other day I used the 1-2/1-2-3-4 counting throughout my upper body work. It was definitely much harder to complete my reps--at this point I am ready to up my weights, 3x12 is easy to complete, using the longer counting made it difficult to complete the reps and I got nice and sore.

Now for the kicker--after all that, riding gives you the best SPORT SPECIFIC eccentric workout. Seat time rocks again!

Here is some more reading(bonehead type):
http://www.brianmac.co.uk/mustrain.htm
http://muscle.ucsd.edu/musIntro/contractions.shtml
http://jan.ucc.nau.edu/~sll/pubs_files/LaStayo%20JOSPT%202003.pdf

Monday, January 25, 2010

Dakar Tomb Trial

Check THIS out, Dakar Rally CHICK rider Annie Seel went Lara Croft and narrowly missed a highly unfortunate event with a sneak gaping unmarked tomb!
http://thedakar.blogspot.com/2010/01/dakar-annie-tomb-rally-raider.html

5 women went for the Ladies Cup, only one dropped out(better survival rate than overall motorcycle survival rate I might add!!!), and Annie Seel(Sweden) won the women's class--by 12 hours!
http://thedakar.blogspot.com/2010/01/dakar-rally-ladies-cup-update_16.html

(WHA, the USA can't send a woman too??? what's up with that???)

Back again with some math...the women's class in the Dakar Rally had a 80% survival rate, as opposed to a 55% survival rate of all motorcycles. Or, factoring out the women in the overall, the men's survival rate slips to 54%.

So much for delicate little things with the vapors!

Maggot Report, Jan 17-23

Sunday--rest, stretch
Monday--Cardio, 45 min Zone 2, 35 min Zone 3, 10 min Zone 4(90 min total), stretch
Tuesday--weights, cardio 60 min Zone 2, stretch
Wednesday--rest, stretch
Thursday--core wo, cardio 60 min Zone 1, stretch
Friday--cardio 90 min Zone 2, stretch
Saturday--weights, recovery wo(trailbuilding), stretch

Friday, January 22, 2010

Mistress PP's Corset of Pain Core Workout

A strong core is absolutely vital for riding. Core strength will improve your balance, enable you to effortlessly flick the bike, and keep going like the Energizer Bunny all day long. This workout will also engage your shoulders, legs and hips as a UNIT with your core, just like in real life when riding. You will even feel it in your feet and ankles.

I do this core plan one day a week ALONG WITH squats, deadlifts, and pushups performed on my other two weightlifting days. I will warn you to prepare for this workout by getting used to some squats and deadlifts first. That way you will bring some strength to the table so you can hit this harder, as well as protect your back(often a weak link for a lot of folks).

You will need a fitness ball, a 15-25#(or beyond) dumbbell OR kettlebell OR bowling ball OR books in a backpack, a small dumbbell OR anything you can hold onto that weighs about 5#, and a mat(I use a backpacking z-rest mat). You can get by without the fitness ball, but they are cheap and you should have one anyway! Optional stuff to make it harder are ankle weights and heavier dumbbells.

There are tips included for making the exercises harder. It takes me about 50 minutes to do this workout. If you need it easier don't do as many reps, but do make it as hard as you can stand it, that last rep needs to be HARD.

BEFORE you start, do a plank position--up on elbows and toes, body held straight--for as long as you can, say 10 seconds. This is "X". ETA: DO this before every workout to get your "base reading". You will improve this number each time you do this workout, I did!

CORSET OF PAIN CORE WORKOUT

1. Ball crunch
3 sets of 20

Doing crunches on a fitness ball will work your abs through a longer range of motion than on the floor and you will also use stabilizer muscles to steady yourself on the ball. When 3 sets of 20 feel easy, put two small dumbbells on your shoulders or hold a weight plate to your chest with crossed arms.

2. Plank
hold for X

3. Kettlebell Swing
3sets of 12

How to do it: http://www.liftkettlebells.com/Videos/Video-Player/VideoId/111/Ketttlebell-Swing-Instruction-Tips.aspx
To make it harder, just get a heavier weight. You can also use a bowling ball, dumbbell, weight plate, sack of dog food or backpack full of books--NO excuses!

4. Plank
hold for X

5. Single Leg Lift with Plank
3 sets of 12

In plank position, keeping leg straight, raise it by squeezing the glute. Don't rest the leg on the floor in between raises--or DO rest it on the floor to make it easier. To make it harder put an ankle weight on.

6. Child Pose
hold and relax into the stretch for 30 seconds.
OR bend over and touch your toes. You want to stretch your lower back and hamstrings.

How to do it: http://sweettater.wordpress.com/2009/09/08/yoga-pose-childs-pose/

7. Dynamic Side Plank
3 sets of 12 each side

How to do it: http://www.youtube.com/watch?v=cn4pLnWqoA4
To make it harder put a weight on your up-hip.

8. Side Plank Right
hold for X

9. Side Plank Left
hold for X

10. Reverse Crunch
3 sets of 12

How to do it: http://www.youtube.com/watch?v=KAcArkPme7k
If this irritates your tailbone/sacrum, put your hands under your butt cheeks.
To make it harder use ankle weights and/or hold a basketball between your knees or ankles. The SLOWER you move, the harder it will work you, especially on letting your legs back down--VERY important to lower the legs SLOWLY!

Actually there are many different versions of "reverse crunch". All of them are killer and it would be good to rotate through.
Decline Bench Reverse Crunch http://www.elements4health.com/decline-reverse-crunch.html this one is shown on a decline bench but you can also do it on a flat bench. If you do not have a bench you can lie down in front of your couch or any other heavy object and use that to hold onto. (more good ab stuff at the bottom of that page)
Incline Bench Reverse Crunch http://www.fitexpert.net/exercise/incline-bench-reverse-crunch

11. Plank
hold for X

12. Ball Twist
3 sets of 24(12 each side, alternating)

How to do it: http://www.acefitness.org/exerciselibrary/65/stability-ball-russian-twist
To make it harder hold a dumbbell in your hands. To make that harder hold a weight plate between your hands by pressing your hands together. Just don't drop it on your nose.

13. Side Plank Right
hold for X

14. Side Plank Left
hold for X

15. Child Pose
hold for 30 seconds
(or touch your toes)

16. Hindu Pushups/Divebombers
3 sets of 12

How to do it: http://video.aol.co.uk/video-detail/hindu-pushups-vs-dive-bomber-pushups/2172163631
Start with Hindu pushups. In the beginning aim for just staying off the floor as you do the movements and don't beat yourself up with perfect form(just yet) try your best. To make it harder do the Divebombers.

17. Plank
hold for X

18. Ball Jackknife
3 sets of 12

How to do it: http://www.youtube.com/watch?v=djViuyPeaik
To make these easier as you are learning to balance, put the ball in a corner and begin with your knees on top of the ball instead of your shins and bring your knees far enough so your shins are then on the ball. This is a tricky move, so be careful.

19. Ball Oblique Crunch
3 x 12

How to do it: http://www.criticalbench.com/exercises/stability-ball-oblique-crunch.htm
This is another deceptively tricky one, you will wobble a lot, but that is all the better for kicking your butt.

20. Side Dips
3 sets of 12

How to do it: http://www.fitness-training-at-home.com/best-oblique-workout.html#dumbbell-side-dips
I like to pinch grip a 25# weight plate in my dipping hand, and a 5# weight in my opposite hand. Pinch gripping a weight plate with the fingers is a great grip strengthener for the hands. When I do this I hold the opposite arm straight and swing it over my head towards the dipping side(just like when you bring your arm over your head to stretch your obliques)--this gives a little stretch in the motion, as well as a little added resistance as you return to standing up straight. BUT be very careful, MOVE SLOW and stick to form. This will keep the weight in control and not over-stretch you. Start with a very light weight in your opposite hand--it's harder than you think!

21. Plank
hold to fail and note how many seconds.

22. Cobra Pose
hold for 30 seconds

How to do it: http://www.yogajournal.com/poses/471

23: Ball Back Extention
3x12

How to do it: http://www.physicalfitnet.com/exercise_video/back_extension_on_stability_ball_with_arms_across_chest.aspx (with options)
to make it harder hold some weight, to make that harder hold the weight in your arms out straight over your head.

Please note--you will also get great core/back stregnth from doing squats and deadlifts in your lower body routine. Those are a more isometric use of the back muscles, a back extention is active flexion, so you need both.

23. Child Pose
relax, you're done!

Let me know how it goes!

Thursday, January 21, 2010

Chucking the Death Grip and Finding Your Balance

Balance is a tricky thing to teach people, but it's SO important to learn. The usual advice to get away from the death grip on the bars and get secure on the pegs is to "grip with the knees". I think the fastest way to learn balance and how to stay with the bike is learn to relax first and then add grip in. Grip is tension, tension is stiffness and stiffness is slow reflex. I'm not saying "don't grip" but rather saying telling a person who has death grip issues to grip with the knees just transfers the death grip to the legs. Legs have to be relaxed and boingy to be suspensiony and make all those little micro adjustments/responses for balance. Though, obviously there has to be some muscle tension in the legs or else you couldn't be standing up at all. It's all about...balance.

When I was a kid learning to ride horses I got the tough love crash course to learn the balance thing--hard smooth saddle or no saddle, roughly gaited spooky horse, and drill sergeant ridicule if you grabbed leather, so it was more face saving to just fall off (On the other hand falling off is actually the fast way to learn to not be so afraid of falling off...and you learn limits and what the actual edge is instead of going so far before you choke). The ONLY way to learn to stay with it was to let go and relax. When you relax then you can feel the motion(you're not fighting it to keep YOUR balance, or more accurately what you THINK your balance should be) and anticipate how the horse will move(seat time gives you motor memory and understanding)--that whole "be one with the horse" voodoo.

The process I took with the bike was to get the whole body relaxed sitting, then with standing I did it in the easy stuff first, getting/DOING that sense of weight on the pegs, no weight on the bars and relaxed hands, maintaining relaxed boingy joints in the legs, and keeping a smooth throttle. Then I played with acceleration/deceleration getting in sync with how my cg responds and finding the balance and learning/feeling how to be in sync with accel/decel and not just be trying to keep up. Also being a gear up will smooth out the jerky whap that is hard to deal with in the beginning. Knees/lower legs are up against the bike, toes turned in a tad(your knees won't be so apt to slide along the shrouds). You need to find that neutral/default position where you are completely balanced fore and aft, side to side.

Next you can work on riding on one leg and feeling secure and balanced with that. Lots of benefits come with that skill: just plain better balance all the way around, better use of pushing hard on the outside peg, if a foot gets knocked off no "oh CRAP!" moment, better body suspension in rough corners and more finesse with the back brake.

When you bring knee grip into it it's a light grip(with potential for instant and fleeting vice grip when needed). You gotta learn to grip with the inner thigh and be relaxed with the rest of the leg/core muscles. Think about and feel what your individual muscles are doing, then listen to how it all works together as a whole.

I also have to NAG and say that building strong legs and core(squats! deadlifts!) will make all this WAYWAYWAY easier to achieve. Weakness also makes for tension. Bad wobbly unusable tension. And then you get tired and try to compensate by hanging on cuz you feel insecure.

A little extra thought and analysis and visualization goes a long way to understanding for riding well and just plain improving faster. People advise a lot to "just ride" and there is the value of voluminous seat time to get the hang of something(if you have the time to fart around), but I think without direction oftentimes that just degenerates into reinforcing bad habits. Some folks do have innate talent for this, but most don't naturally muster good skills on their own. I think it's worth it to put the effort into understanding and building good habits then you can get the real benefit of seat time which should be about mastering efficiency and good skillz and nailing it to the freakin wall with your monster fist of grrrr.

Wednesday, January 20, 2010

Sermon from the Church of Dirt

If you ain't got LOVE, you got nothing.

Ocotillo Socal Girlz Ride 2009

Ocotillo Socal Girlz Ride Weekend ~ Jan 2009 from mxdirtdiva on Vimeo.


(thanks Denise xo)

want more? 1 Corinthians 13 baby!

Maggot Report for January 10-16

Sunday--cardio, 90 minutes in Zone 3(I am using LTHR zones), 60 min run, 30 min walk
Monday--rest
Tuesday--weights, cardio 60 min Zone 1(recovery)
Wednesday--rest
Thursday--Core wo, cardio 60 min Zone 2
Friday--cardio, 60 min Zone 1(recovery)
Saturday--weights, cardio 60 min Zone 1(recovery)

I've been tweaking my weight plan(2x a week, full body) and core plan(1x a week) and I'll post it at the end of the month and explain what I'm working for this month as well as plans for February. In a nutshell right now I am using weights in 3 sets of 12, the very last rep being failure.

Also stretching every night.

Tuesday, January 19, 2010

Part 2 Why You Need Your Cardio Monster

The first thing most people say when they decide to get in better shape for the bike is "I gotta hit the weights". Which is beneficial of course, but there is a huge missing link--CARDIO training. Riding a dirt bike, on track or trail, requires a total package of strength, cardio fitness and flexibility.

As you develop cardio fitness your body is also building all sorts of new little tubes, as well as cleaning out all the old ones so they can deliver more energy faster to your working muscles to keep up with the demand longer. Think about when you're terribly thirsty and you're trying to suck water through a coffee stirrer straw--this is your body as a couch potato. Now imagine your water in a big frosty glass and you're guzzling it(and it's running down your shirt)--this is your body as a freakin fire breathing monster. Not only can your muscles get more fuel, they can also get rid of waste/exhaust faster too, you can work harder longer before the lactic acid build up burn comes on.

Another useful analogy to apply to understanding cardio fitness is diesel/NOS. In a nutshell, when you are working steady at a slower endurance level, you are burning fat or diesel--it has lots of grunt and great economy. When you are sprinting you are burning carbohydrates, or nitrous oxide enhanced gasoline--it has a huge burst of power, but burns fast and is quick to fatigue. You know when you are "sprinting", you feel the burn and muscle turns to jello. Cardio fitness enables you to burn diesel where you previously would have flipped the NOS--you can hammer longer, harder and stronger, and have that NOS reserve for when your REALLY need it(not to mention it will just be that more spectacular!).

You can't tap this monster if you just hang out on a cardio machine or run an easy hour, or even depend on circuit training to git r done. You need to make a plan, and understand how to use heart rate zone training. Last year I loosely used the cardio plan information from the RacerXVT site and was really impressed how I improved and what I could accomplish on the trail--as in I could just DO whoops. My cardio and strength came together to just git r done, really it was as easy as twist the throttle, it clicked. Way cool.

Your homework reading
http://www.racerxvt.com/virtual_trainer/Rob_Beams_Part1.html
http://www.racerxvt.com/virtual_trainer/train_smart_seiji.html

Part 3 will be Lactic Threshold Heart Rate Zones Versus plain ol Maximum Heart Rate Zones and why LTHR Does It Better.

Monday, January 11, 2010

Maggot Report, Jan 3-9, 2010

For me Dec 29-Jan 5 was a total rest week. I do this every 4-5 weeks or so, gives the bod time to completely recover(though I can't get out of going to work, ha).

Jan 3--full rest(as in nice long afternoon nap)
Jan 4--rest
Jan 5--rest
Jan 6--weights(full body), 1 hour recovery cardio(Zone 1), 4 miles. Stretching
Jan 7--work(which I count for Zone 1 recovery cardio, it's "aerobic housecleaning" about 5 hours worth)
Jan 8--work/recovery cardio Zone 1, about 3 hours.
Jan 9--weights(full body)

Weights--full body, low weight/high rep(3 sets of 12) using free weights.
Cardio--on the treadmill, running and walking

Tuesday, January 5, 2010

THE Number You Gotta Know to Find Your Monster, Part 1

If you get into doing regular cardio you've probably heard about zones. That you need to work for so long in such and such a zone. It can be a bit confusing, but once you get a certain number it will help you plan so you can get the biggest bang for your workout buck, as well as give you a way to track cardio progress.

The most commonly advised way to figure zones is to take 220-your age as your Max Heart Rate(MHR, or the fastest possible beats per minute your heart can beat). This number does go down as we age, but like most other things, if we keep on truckin, it won't get decrepit THAT fast--Jack LaLanne can probably still pound you into the ground! If you are a person who is new to working out, using this formula is a good place to start because it gives a low estimation of what your MHR is(without having to actually test it), and give you a little padding to start off more gently and ease your bod into training--a good thing to avoid injury and too much fatigue. If you want to push a Suburban by yourself, you don't get it moving with a body slam! (Yes I can push my Suburban all by myself. With my hubby inside steering.).

Using MHR the five zones are calculated. Here is what I calculated for myself when I began using zones. You'll see the MHR number I use is NOT 220-my age(I'm 44). The reason for this is I ran up a long hill to see how fast I got my heart beating(to almost the barf point, not saying you should do it, go ask your doctor and all that, but...I was curious) and it was at 180. Then after a few months as my cardio improved I rounded it up to 200 to push my zone numbers up a tad to challenge me(I know that sounds like breaking the rules, but...it didn't kill me, and in fact as you'll see later, was a pretty good guess after all).

Choose a way to cardio--running/walking, biking, rowing are all good for riding. It's easiest and less confusing to choose one cardio method to track your cardio progress and learn to listen to your body and get a feel for how hard it works in the different zones. Different sports will give you a different MHR because of different muscle groups involved. I chose running/walking.

Zones Calculated on Max Heart Rate(200)
ZONE 1
50-60% MHR
100-119 bpm
light aerobic effort, recovery, warm up, cool down
fuel: fat

ZONE 2
61-70% MHR
121-140 bpm
easy aerobic effort, endurance, aerobic conditioning
fuel: fat

ZONE 3
71-80% MHR
141-160 bpm
high level aerobic conditioning
fuel: fat/carb

ZONE 4
81-90% MHR
161-180 bpm
anaerobic, performance gains(more speed and endurance at lower zones, improved cardio efficiency)
fuel: less fat/more carb

ZONE 5
91-100%
181-200 bpm
anaerobic, improves fast twitch(sprint ability) and lactic threshold(when your muscles start to burn)
fuel: carb

Here is a good article with more info on zones, and how to work up to each one.
http://www.fitzones.com/members/Fitness/heartrate_zones.asp

I remember going to aerobics class in the late 80's and the leader harping DON'T GO ABOVE 120!!! The only thing I gained from those classes were a little better muscular strength and agility, no wonder it never felt like it did anything, I was just waving my pompoms! Even the low weight/high rep ad nauseum of the machines were futile too in the end, but that's for another post. Looking back, what really kicked my butt was riding my mountain bike at a pace on the cusp of burning muscles, which turns out to be Zone 4.

So this is a good place to begin. You NEED to make a good firm foundation working in Zones 1 and 2, the better your foundation the bigger monster you can build. To make it simple, when you can work consistently at 70%(top of Zone 2) for an hour or more(more is better), then your are ready to wake up the monster and it's time to make a new Zone chart.

Part 2 will be how using zones and improving cardio will benefit your riding, and Part 3 will be THE Number to unlock your monster. Part 1 came first so you can get off your butt and get going!

Sunday, January 3, 2010

Reviewing 2009

An important part of focused training is evaluation. If you never evaluate, you never determine what is working, where you can improve, or pat yourself on the back for hard won results. NOTEBOOK MAGGOT!


2009 was a great year!


I can DO whoops. It finally all came together, improved strength and hard work at riding relaxed made it happen.


I focused on forearm and hand strength to knock out fatigue and weakness in my wrists and hands(hard clutch pull, got tendonitis-y finger in 2008), it worked and I got the added benefit of saving my bacon in at least two times that I would have had a bad wreck before.


My kids can't lap me on my home track. I can give them a hard time when they pass me.


I was using 4th gear in the woods, and 3rd in the tight stuff...in other words, I'm getting faster. (At places I ride often I pay attention to what gear I'm using on the trails, and always try to push it faster the next time.)

Still frustrated with my stock trail computer though, it's great when it works, but it never stays on task through the whole trip(like so I can calculate overall AVS, accumulate mileage). Something to work out.

The best thing though, was hitting those whoops, just going for it and doing it. All that hard work with the weights and the treadmill did its magic, total payback. Having more strength gave me instantly better balance, flow and reflexes, no lie. 2010 is going to be even BETTER!

Next up, goals for 2010, evaluating my work out plan, 2010 bucket list.