local BMC racer at Qatar stage 5 finish
posted on February 11th, 2010 in Cycling, Ride Reports by Stephen
Local rider, John Murphy ‘BMC’ ‘@jpmurph8′ put in a strong effort with about 2KM to go, but ended up getting swallowed up by the hard charging field. The chaos ensued as he was coming back into the group, as Taylor Phinney ‘@taylorphinney’ had a close call, almost taking a spill @5:35.
I’m a big fan of these late stage efforts for the finish. The chase group has to organize or someone has to sacrifice themselves for the rider to get caught. Often the rider is caught, but when it works, it is a Solo win ahead of a break-away!
So great to see a local rider doing well in a Big stage race!!
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A Pro Workout
posted on November 18th, 2009 in Cycling, Cycling Tips, Ride Reports, Strength Training by Stephen
Tim came by the studio today for a workout, which consisted of 30 seconds and of: 30 seconds Balance Squats, 15 seconds rest; 30 seconds Hamstring (carpet)slides 15 seconds rest; 30 seconds Hover 15 seconds rest; 30 seconds push-ups 15 seconds rest; 30 seconds Cable Pull-downs 15 seconds rest; REPEAT 2 more times.
2nd circuit Body Rows, Single Leg Lunges – weighted, Dead Lifts, Band Rotations, Hovering on a BOSU.
By doing each exercise followed by an exercise of a different muscle group, you are challenging your cardiovascular system and firing up your metabolism. Also, you get your workout done quicker!
To follow that up, and continue preparing for old man winter, we did a chilly 1 hour spin on the bikes in the rain.
I didn’t get video of this workout, but here is a video of how NOT to work with a Stability ball:
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StrongerCyclist.com is the site of Stephen Carhart, personal trainer, author, and cyclist.