SpinBoston

Success comes through discipline and desire. Want it? WORK FOR IT!

This weekend I snagged 2 Gold medals at the Massachusetts Senior Games in the Bicycling 5K TT & 20K Road Race! Training pays off! Qualified for the Nationals!

Put in the Effort, Reap the Rewards. You Can't Buy Fitness.

Put in the effort - getting below 15% takes some work - heading down to 12% takes dedication. I am up for the challenge!

Hey Spin Instructor friends rock it out for Hispanic Heritage Month!

TRT: Celebrating National Hispanic Heritage Month with Latin-Themed Indoor Cycling Classes
National Hispanic Heritage Month is the perfect time for indoor cycling instructors to infuse a burst of vibrant energy into their classes. One way to honor this rich cultural celebration is by leading a Latin-themed profile with the pulsating rhythms of Latin music.

https://shorturl.at/bqwzN

PREMIUM

This past spring, I added IMT (Inspiratory Muscle Training) to my bag o'training! By strengthening my inspiratory muscles, I've improved my breathing efficiency and endurance during workouts. The added benefits include positive effects on blood pressure, reduced stress perception, and a boost in motivation.
I've poured over papers on Pubmed regarding the benefits and they are absolutely proven. Training lung muscles improves endurance.

Getting ready for the Mount Washington Bicycle Hillclimb on August 19th, marking 25 years since my first try. Grateful for the support of my sponsors, including "Athlete with a Stent," "Church Street Cafe," and "AstroAna Graphics."

For all the riders, this climb is a testament to the resilience of the human spirit, and it's not just about conquering the mountain; it's about savoring the simple joy of riding and cherishing life's adventures.

UCI World Championships ParaAthletes. He excepts no limitations. He is absolutely amazing!

VO2 max testing this week. I landed at 44.6 mL/Dl/min - which is basically how much oxygen per kg of bodyweight your body can process. Now, at 65 I have no illusions about my capabilities - BUT was really pleased to get a result that puts me in the top 2% of my age group of 60 to 69!

I'm a born sprinter, it comes naturally. Climbing mountains, not so much, so that's why I do it. It's hard, it's supposed to be. How was your workout today?

Weekly Ride up Massachusetts Highest "Mountain" Mount Greylock ! What a beautiful day!

https://www.10best.com/awards/travel/best-road-cycling-event-2023/mount-washington-auto-road-bicycle-hill-climb-gorham-new-hampshire/ Well former spinners, looks like I am scheduled for some rebuilding of my arteries and such in a few weeks. Cautionary tale: Too much spinning/riding can cause problems with compression of arteries in your legs! The recovery will be challenging, and a few months, but I will be back on my bike, training and looking forward to riding up Mount Washington in late August to celebrate my 65th! birthday!

You try and you try !! I had been losing power over the summer on my bike rides and workouts and this past week I was diagnosed with PAD - only 50% of my blood flow in my left leg. So, in the next few months, I'll be getting some "pipe cleaning" on my left femoral artery, not looking forward to it - but with a family history of heart disease, my diet just wasn't on. point enough and and exercising was not fixing the issue. I urge you all to make sure to get your annual checkups!

Keep The Inspiration Close At Hand...

One of the BEST ways to your improve core strength is to use exercises that challenge you to maintain stability. Weighted barbell exercises are extremely challenging and provide cross body muscle activation. For example a squat performed in this manner ( with light weight and proper form!) - By loading only one side of the bar, you’ll be placing great demands on the deep, stabilizing muscles of the midsection…the obliques and the transverse abdominus. These are the muscles that wrap AROUND the core area and provide stability to your spinal column in addition to transferring power from the lower to the upper body (and vice versa).

Kicked off training for racing season. On my 65th birthday, this year- instead of riding 65 miles, I will climb almost 6500 ft. Back to Back workouts yesterday and today hurt, a lot.

I'm running out to polka dot socks !!!

If you train it you can do it!

HAPPY NEW YEAR TO YOU!!!
IT'S GOING TO BE GREAT!

The calories listed on labels and regulated by the FDA allows for a 20 percent margin of error.
The More You Know...

Pills, Powders, and Potions to start the day! Did you know Tart Cherry Juice prevents the build-up of Uric Acid - a major cause of arthritis, among other ailments?

Did You Stretch Today?

Motivation Monday! Here's a Great one - Helps wih fits into everyday activities - for older adults - you can use a chair and a 2 pound weight, or just reach up to the overhead press.

Above All - Functional Fitness !

Picking things up, and putting them down. Bodyweight training with TRX, aerobic capacity with low impact activities like (surprise!) - cycling. SO important in the winter, if you don't belong to a gym, it's easy to set up an area in your house - it becomes an oasis - a place to recharge, a place for you.

Been battling Sciatica for a couple weeks now, just finished about 20 miles on the indoor trainer… I’m down but not out…

Okay, 2023 Goal Statement. Top 20 in my age group (65!) for the 2023 Mount Washington Bicycle Hill Climb. The top 10 age group is my stretch goal. Somewhere around 129 minutes is my beginning target for the top 20, and 107 minutes for the top 10.

The Ultimate Workout is
the one you actually do!

https://www.bicycling.com/training/a20027820/workout-to-reverse-aging/ "HIIT to get FIT "is one of my Mantras, and here's more evidence to back it up. Especially as you age!

​​This Workout Routine May Actually Reverse Aging Add this in three times a week, and your cells will thank you

In my spare time, I make cookies.....

Let's Talk Supplements... I am a believer that you should take care of yourself at the cellular level. Very easy basic things - like fish oil, or more complex protocols like NMN and DHEA supplements have solid research behind them. As we age - our "healthspan" is the most important part of aging that we can control.

https://www.bikeradar.com/advice/fitness-and-training/best-zwift-setups-for-every-rider/ Some people were wondering how to set up a bike for indoor training - you can start very basic or go really wild. ( I actually have disco lights and everything, ha ha)

Best Zwift setup for every rider – from budget smart trainers to the ultimate indoor bikes How to create the perfect Zwift setup, from budget options to four-figure indoor bikes

Winter is imminent, spin is great, I think Zwift is better! You can choose your workout, intensity and distance. Thousands of riders and really fun. If you're interested, I'll be glad to help yu get set up !

https://youtu.be/I-WyyqYhBGQ I've found this routine really great for flexibility - as cyclists - our hip flexors get shortened and if you sit at a desk job - it's a double whammy! Try adding this to your fitness workouts a few times a week.

21 Minute Cyclist Flexibility Routine (FOLLOW ALONG) WORKOUT APP: https://www.bodyweightwarrior.co.uk/appAT HOME PROGRAM: https://www.youtube.com/playlist?list=PLXi7slewxuML6_QJIZVF7NWQQHKgrd5PCROUTINE PDF: htt...