Workout vs. Program

WODs or Exercise Programming?

Someone asked us recently what’s the difference between Vitruvian Fitness and Crossfit. It was actually our  intern who got the question and answered it in the most succinct and perfect way possible. Crossfit is a workout of the day. Vitruvian Fitness is a program. So, what’s the difference? Well, a lot actually.

I’m not going to start a Crossfit vs. the world debate. To be fair, Crossfit isn’t the only source of WODs. You see them in magazines, books and online everywhere. I’ve even done them for a TV news show. All proclaim to have some awesome expected outcome like, “do this workout for shredded abs!” Or, “for a killer butt, do this workout 3 times a week!” And maybe that’s better than sitting in front of your computer or TV. Or, maybe not.

Evaluate, Iterate, Repeat

Vitruvian Fitness programs however are a completely different animal. A WOD doesn’t  take into consideration whether you can touch your toes (not unimportant) or if your shoulders lack the ability to actually move well and/or perform the stabilization they’re supposed to do (very common issue). A program starts by recognizing your strengths and your weaknesses; looks at the movements you can do and the movements you cannot do but should be able to do; compares all that with your goals and then sets a path. Then it starts where you are, gets you going in the right direction and then reevaluates your progress and adjusts as often as necessary.

Our programs begin with a comprehensive movement screen that flushes out the movements that need correction. As we begin to improve movement quality we begin to load those movement patterns. There’s no hocus-pocus here: it’s just simple movement. We squat, lunge, press, pull, jump, run, swing, carry and do other fun stuff. We’re just very methodical about how we go about it while being mindful of new issues that develop and adjusting the program for each new development or progression.

At some point during the process, the client will begin to feel better, move better, have better energy, more speed, more power, sleep better and have a healthier appetite. At least. Clients can also expect to begin excelling in their activities and sports. Some clients even become better looking and more interesting at parties.

In the end (actually, there is no end, just different objectives), it is all about the program (or the system or the process – whatever you want to call it) and not a bunch of random workouts of the day.

On-the-Bike Tips to Help You Be a Better Rider

As we approach the time of year when we’ll ride more outside than we’re working out inside, there are a lot of little things someone who is new(er) to riding long distances might do to improve the experience. Be it postural, fit related, comfort, logistical, wardrobe related or whatever: there is always something to work on to make riding more fun and faster. The expression goes, “it’s just like riding a bike.” And it is but when the ride might last all day, maybe there’s a little more to it.

Some of these tips might be obvious, some not. But these things seem to be the ones that if you can incorporate them into your riding right away, your riding and your enjoyment of riding will get awesome very fast. And some of these tips aren’t really things to do on-the-bike but you won’t notice the effects of these until you’re in the saddle cranking away for a couple hours or more.

So, in no particular order, here is a list of 18 things that will improve your riding experience.

1. Core strength and endurance is at least as important as lower body strength, power and endurance. Strength, power and endurance in the bottom half of your body can only be used to the extent it can be supported by the upper half of your body.
2. Posture on the bike is simple. Head up / eyes up. Shoulders relaxed with shoulder blades anchored down. Elbows soft with pits rotated out 45 degrees. Wrists straight.  Light hands. Back straight. Knees over feet. Heels down.
3. Periodically change hand position to relieve pressure.
4. If your joints hurt (like your knees) or if connective tissues hurt (like your Achilles) or if post ride soreness is significant, there’s something wrong with the way you move (or can’t move) or there is something wrong with your bike fit (or both). Continuing to pedal will not help and will possibly cause more pain that might become more serious. Stop the insanity. Stop pedaling.
5. Invest in a foam roller.
6. Invest in a corrective exercise specialist (like the ones at Vitruvian Fitness!).
7. Invest in a professional bike fit.
8. Invest in exciting bright and functional bike clothing with lots of pockets and padding where it counts. It increases your visibility, it’s fashionable, it’s functional and it improves efficiency and fun-factor when you ride.
9. By occasionally changing your seated position on your saddle, you will change how each of the contributing muscle groups work together to pedal. This comes in handy on long rides of varying terrain.
10. Get a major bike tune up before every season. Check wheels, hubs, tires, brakes, shifters and derailleur, chain, cassettes, brake and shifter cables, lubrication points, nuts and bolts.
11. When riding on city streets, you have all the rights and responsibilities of a motor vehicle. This means you are entitled to as much of the right lane as you feel you need to ride safely.
12. When riding with parked cars to your right, constantly scan to see if there are drivers or passengers who could open their door on you or pull out into your lane.
13. Never assume that any motor vehicle sees you. Never assume.
14. Always carry a compact tool kit with spare tube and a pump.
15. Always make sure someone knows where you are planning to ride and carry your cell phone in case of emergency.
16. This one tip might be the most important and most obvious but least utilized: Pedal at the quickest cadence you feel comfortable in the hardest gear you can maintain that cadence. This is how you get from here to there in the shortest amount of time.
17. A ride that has a coffee or lunch stop scheduled into it is a great ride.
18. A ride that ends with ice cream is even better.

If you’re a veteran rider, what are some of the “ah-ha” moments you’ve had that made you a better rider? Post yours in the comments!

Get off the bike to get better on the bike

If you are completely satisfied with your cycling performance, you don’t need to read this article.

But if you find yourself doing the same thing over and over again expecting different results — Einstein’s definition of insanity, by the way — then maybe it’s time to try something different.

The Winter Pledge 

Every winter and spring, so many cyclists I know, including myself, make some type of pledge to make the upcoming summer more epic than ever before. Ride faster, farther, more often, do a multi-day tour . . . whatever it is – we’ve all done it. Maybe this is your year to do the Double Triple Bypass? Outstanding.

But what have we done about it? Often, what I hear from cyclists is they intend to get in more “base miles,” commit to additional mid-week rides, or take so-and-so’s indoor cycling classes because they are SO amazing. Some will set up the trainer in front of the TV and watch Sufferfest videos or Breaking Away and American Flyers over and over. Maybe watching re-runs of Phil and Paul inspires you?

Getting in extra time on the bike is never a bad thing. Unless extra time on the bike isn’t actually helping you get better.

Ride Less

Here is why I think you should spend more time off the bike in the winter months and more time in the gym. You spend a significant amount of money on a stiff bike frame and stiff cycling shoes; you spend a significant amount of time keeping your bike tuned, tires inflated properly, chain clean and lubed, shifters shifting, brakes braking, etc . . . why wouldn’t you put as much time and effort into your body? It’s the motor that makes your bike go, after all. Here’s my point: a stiff and strong core will get you more performance gains than you will get spending $250, $500, $1000 or even $2000 in new bikes and/or accessories.

As coaches, to affect the greatest change in our clients in the shortest amount of time possible, my team and I work to turn weaknesses into strengths and then strengths into super-human powers. We do this by focusing attention on the areas where we can make the most significant gains with the least amount of effort. The time we have for training is limited, so we pick the low hanging fruit.

Got Hip?

After we address body weight and composition, we have found that improving core strength, stability and posture get us the greatest gains. Regardless of how strong the cyclist’s legs may be, they can only put as much power into the pedals as they have support from the hips up.

If your body is weak from the hips to the shoulders, you’re losing energy. It’s like you’re trying to accelerate to quickly in your car on an icy street – you spin out. On a bike, your base of support is your core. If it’s weak, you are weak. And slow.

But what constitutes a strong core and how do we get it that way? Core strength isn’t about being able to hold a plank for a few minutes or doing 100 crunches. Instead, core strength is the ability to dynamically stabilize the torso so it remains rock-solid while the extremities do the job we’ve trained them to do. To use the vernacular, it’s proximal stability for distal mobility.

While the cyclist pedals, the legs alternately push forcefully into the pedals from the hips while the rest of the body (from hips all the way through the hands) keep the bike from falling to the ground. Depending on the effort, some cyclists might even rock the bike side to side to amplify the effort of the pedal stroke.

Rock Solid Core

To get this rock-solid base of support, we’ll train you to use movements that require significant engagement of the core. Until the core is strong, the movements will appear sloppy or, in some cases, can’t happen at all. For example, a single arm dumb bell chest press on a bench with feet held up in the air: if you don’t actively engage the anti-rotational core musculature, you’ll fall off the bench. Single arm and single leg exercises of all types that move in multiple planes of motion – front to back, up and down, side to side, rotationally and anti-rotationally– are some of our favorite exercises.

As your movement quality improves, we increase the resistance to build greater strength and then we add controlled speed to improve power. Again, remember that no additional power can be applied to the pedals than the body has the ability to support. So, leg strength, power and endurance are paired always with upper body strength, stability and endurance.

To learn more, contact Vitruvian Fitness and ask about our cycling performance training. We have multiple levels of training to meet your needs, time and budget.

Book Review: Foodist by Darya Rose

Foodist: Using Real Food and Real Science to Lose Weight Without Dieting

I said last week that I was going to do a full blown book review on an excellent book called Foodist. This is as much of a review as I’ve got time to write but my recommendation still stands. Darya Pino Rose of the summertomato.com takes a very sensible and accessible approach to you taking control of your life and changing your healthstyle. That’s a new word – you can just add it to your spell-checker right now.

I finished the book a couple days ago and believe that everyone of you should read it, too. I know that sounds bossy but I get asked “what to eat” about a dozen times a week (if not a dozen times a day). The answer isn’t a simple “eat this, not that” type of answer. It’s about a healthstyle and Darya shows you how you can get there. Whether you are a food snob or you’re learning new ways of eating to improve your health and body composition, this book will speak to you. The book is broken into 3 very logical parts.

Part 1 frames the concept of creating habits, using willpower wisely and introduces this crazy idea about eating food. Food: as in things that are grown in the ground or raised on their ancestral diets and when you buy them they don’t have a label or a package. She references Michael Pollan often and his famous rule: Eat food. Not too much. Mostly plants.

Part 2 helps you get started and gives you a practical approach to making these changes. What to eat, when to eat and how to eat. I’ve personally tried this one simple change and as often as I remember to do it, I feel so much more satisfied. Try this: take a normal size bite with a fork and then set the fork down while you chew 30 times. Try to taste the individual ingredients. Once you’ve swallowed, pick up your knife and fork again and repeat.

Part 3 wraps it up and deals with many of the things that are out to sabotage your new healthstyle. Things like eating out too much, that person at the office who always brings candy or baked goods, the value of eating at home and how to eat at a restaurant — are all part of this section.

Also in part 3 are, in my opinion, two of the biggest components to your success. Darya devotes an entire chapter to dealing with friends and family who won’t understand how important this is to you. Either inadvertently or sadly, on purpose, you know there are people out there who will take your success as a threat to their own psyche and they’re going to try to bring you down. She has great advice on this topic.

Darya also devotes another entire chapter to Food and Values. This is where she discusses your conviction or guiding values.

People whose food choices are driven by their personal values are not lured by temptation, because they believe their actions have meaning above and beyond their own hedonistic desires. Vegetarians, vegans, and people of faith who follow very strict dietary rules believe, with conviction, that making choices that are consistent with their values is more important than whatever inconveniences come from them. As a result, their choices are clear and they have little trouble following through on them.

In other words, what you eat and how you eat can become a reflection of who you are and what you believe (or who you want to become and what you want to believe).

If the book has any shortcomings, they are few and insignificant in the big picture. Buy the book. Read the book. Become a Foodist. You can get it on Amazon in hardback or Kindle.

Rice Cakes from the Feed Zone Cook Book

We’ve talked about hydration before. Now let’s talk about exercise nutrition next. If you are exercising for more than 2 hours, you’re going to need to refuel at some point to keep from bonking. Courtesy of the writers of the Feed Zone Cookbook (who are also the founders of Skratch Labs), here is a recipe for an all natural rice cake that offers a refueling option for extended efforts. 2 – 3 hours or more on the bike, a full day skiing, an all day hike are all good options for putting this rice cake in your belly. Note the theme, however. This is not a mid-morning snack on a day when you’re not getting in more than a 60 minute workout (or less). You only get to eat these when you’re putting in hours of extended continuous effort. Check out more recipes in their cookbook – they’re all great!

Feed-Zone-Cookbook-Allen-Lim-Rice-Cakes

Denver Sports Recovery – Special Partner Offer

Vitruvian Fitness believes that health and wellness is a function of equal parts movement, nutrition, recovery and mindset. We didn’t invent the notion but we definitely subscribe to it.

Our friends and partners at Denver Sports Recovery have a great offer for any Vitruvian clients who are part of our cycling program. The offer is extended to all Vitruvian Cycling Program participants whether you are riding the Triple Bypass, the Copper Triangle or just a part of our cycling program without having committed to a ride yet. Their regular $75 membership is offered to you for $60 and gets you unlimited access to the recovery center. Check out Denver Sports Recovery online and schedule a recovery session today!

Offer expires September 2014

Copper Triangle – August 2, 2014

We have another group ride that we’re putting together a team for. The Copper Triangle is an alpine road bike ride that is a charity fundraiser for the Davis Phinney Foundation and we’d love for you to join us!

Davis Phinney was a exceptionally gifted bike racer who, among his many accomplishments, also won a Tour de France stage while racing for the American 7-Eleven cycling team. Davis was diagnosed with Parkinson’s Disease when he was 40 years old and subsequently founded the foundation that bears his name. The Foundation sponsors programs providing information, tools and inspiration used to help patients with Parkinson’s Disease live well today.

Many of you know our client Duke DeGrassi. Duke is also a Parkinson’s patient who trains at Vitruvian Fitness and gets stretch therapy treatments from Dr. Marsha Prada at Denver Sports Recovery. Dr. Prada works closely with other Parkinson’s patients.

Duke, Vitruvian Fitness and Denver Sports Recovery have arranged to pay the registration fee for the first 10 riders to sign up to ride the Copper Triangle. If you would like to ride, please email Tom and we will give you a paper application to fill out. Once this is done, you will be given a link to create your own fundraising page where you can direct friends, family and coworkers to help you raise additional funds. Our team goal is to raise $5,000.

Our team has been named the Judy Dirks Memorial Team in honor of Dr. Prada’s mother who recently passed away.

For more information check out these links:

• Copper Triangle
• Davis Phinney Foundation
• Join the Judy Dirks Memorial Team

Cannon Balls Off the High Dive

I needed a new challenge this year. Because, you know, owning a business, being a father to 16 month old twin boys and being a husband to a hot trophy wife wasn’t enough.* So, I committed to do my first triathlon in June – olympic distance.

For those of you who don’t know what the distances are (I didn’t until after I signed up), it’s a 1.5 kilometer (.93 mi) swim, 40 kilometer (25 mi) bike, 10 kilometer (6.2 mi) run. Every race is slightly different depending on the course but when you’re drowning in a lake filled with cold black water, what’s the difference between .93 and 1 whole mile?

I’ve been riding bikes pretty much my whole life and I’m going to be OK there. At any given instant, I could ride 30 miles without thinking about it. The run will be a little challenging but I’ve got 5 more months to prepare and I’m going to be OK there, too.

Then there’s the swim. In my entire life, I’ve never done anything in the pool other than cannon balls off the high dive until this month. Today was my 4th day in the pool. It’s getting better (barely better) but what a seriously humbling experience this is! I’m kind of a fit guy but swimming is really hard for me. I can’t breathe, I get tired super fast and if there were 1000 people around me trying to kick me in the head, I’d probably panic.

But here’s the deal and this is why I’m sharing this story: to get from here to there, you have to start where you are. It’s just as simple as that. For me, I have to learn to swim for 1 mile without stopping and I’ve got 5 months to do it.

On day 1, I was able to make it 25 meters (1 length of the pool) and then I stopped for 3 times longer than it took to get that far to catch my breath. On day 2, it got a little better. I managed to get in a a full lap before having to stop to catch my breath. Day 3 felt better but I still couldn’t swim any farther before taking breaks. Today, on day 4, I managed to swim 2 laps (100 meters) without stopping. One time I did that distance without stopping!

I might say something cliché like I feel like I’m a fish out of water but that’s just silly. It’s kind of the opposite. I feel like a human in the water.

So, whatever it is you are trying to accomplish (yes, I’m talking to you), you just have to start where you are, be patient and deliberate with the process and then plod along. Don’t expect instant results and don’t beat yourself up for something you think you should be able to do better. If it really is that easy, then you’re not challenging yourself. Which was the point in me taking on this fun little triathlon.

*Incidentally: being a dad to 16 month old twins and being a husband to my wife is really awesome and not at all challenging. How’s the expression go? Do what you love and you’ll never work a day in your life? It’s like that.

Lactate Threshold Simplified

Lactate Threshold refers to an exercise intensity that is sustainable only for a period of time of about 45 – 60 minutes. If the effort is much easier, the duration could theoretically continue indefinitely. However, if you increase the intensity by just a little bit, you’ll immediately feel that the work is too hard to continue for much longer than 5 to 10 minutes. That line between sustainable and not-sustainable is the threshold. About 45-60 minutes is the duration we use as the benchmark for that threshold effort.

So, in non-scientific terms, your “threshold” is that level of effort that you can sustain for about 45-60 minutes before you cannot continue at that pace. This threshold has often been termed the aerobic threshold or anaerobic threshold depending on what line of the threshold you’re talking about. And that number was once thought to be right at about 80% of your maximum heart rate. Without casting aspersions on anyone (their intentions were good), there are a lot of problems with the “science” and methods behind the 80% rule.

What’s interesting and important about lactate threshold is that it is trainable. By trainable, I mean that threshold is not that fixed 80% of your max heart rate that has been tossed around in some circles for many years. The fact is, in a very de-conditioned person, 70% of max heart rate might be the threshold. In an elite endurance athlete, 90% of max heart rate might be the threshold. And just to throw this in to the mix, max heart rate really isn’t relevant to threshold or this conversation at all.

The most important aspect of this whole concept however is how much work you can perform at threshold. On our indoor bikes, we measure your work output in watts. So, to measure that, we observe the highest sustainable wattage you can achieve and then train to improve that number. Outside of the gym, you might measure your output in miles per hour on the bike or what your pace is in a marathon.

As an example, in one season, a client of ours was able to increase his threshold heart rate by 14 beats per minute (10% improvement) and his power output by 60 watts (21.4% improvement). If he were riding his bike outside, that would be similar to increasing his speed from 20 miles per hour to 24 miles per hour. In other words, he went 4 more miles in 60 minutes without feeling like he was working any harder.

Other individuals might have greater or lesser increases in LT. It depends entirely on how fit that person was before the training began. However, while an increase in LT is generally a good thing, what really matters most is the increase in work output one can achieve at LT. And with solid training, everyone can improve.

Lactate Threshold is a topic that creates a lot of dialogue because there is a fair amount of misunderstanding on the subject. Scientifically speaking, LT occurs when the production of lactate during exercise outpaces the body’s ability to use it and remove it from muscle tissues. However, the accumulation of lactate is only a marker for other energy system changes that occur within muscles that directly lead to exhaustion and thus the end of that specific bout of exercise. Lactate is a good thing – it’s actually part of what fuels exercise. An accumulation of it just happens to be the marker we use to recognize when intensity has reached it’s threshold.

Ten Things I Said, Thought or Did in 2013

1. Is that heavy enough?
2. The end of the ride isn’t the time to realize that you could have ridden harder.
3. Train for something.  It gives you a purpose.
4. Somebody’s always got it worse than you. No matter how bad your day is, your week is or your year is, it could be worse. Let your attitude and actions be an example to others who don’t have it as good as you.
5. Pow!
6. Do you need any external motivation?
7. This will make you better looking and more interesting at parties.
8. TRX training will make you an exponentially better bike rider. I took 4 hours off my best Triple Bypass time by spending more time TRXing and less time cycling. And there was no less fun-factor.
9. Be awesome.
10. Hug your children.
11. Take-offs are easy . . . it’s the landings that matter. Ask any airline pilot, they’ll tell you the same thing.

Did I miss anything? Post your favorite Wiggy-isms in the comments!