The Best Time To Exercise

This is a good article and so true. I've always found for me that working out in the afternoon was when I preformed the best. This has been true for the 25 years that I have been training. If you can listen to your body and discover your own circadian rhythms you just might find that your performance improves and that you simply just feel better when working out!
Carpe Diem,
Coach Shelley

The Best Time to Exercise
15 April 2010

This article was originally published in the American Council on Exercise’s (ACE’s) Get Fit blog. Visit the American Council on Exercise for free health and fitness information, and read on for an excerpt from the article below.

Contrary to popular belief, women aren’t the only ones with biological clocks. Everyone has them, and we all heed their ticking on a daily basis.

If you are a regular exerciser, you may have already determined your most productive time to exercise and follow a routine that works best for you.

On the other hand, if your exercise time varies from day to day, and it’s wearing you out instead of pumping you up, you may be interested in the work of scientists who are studying the proverbial internal clock and how to best determine what time of day you should schedule your workouts.

Rhythm: It’s Not Just for Dancing
The secret appears to lie in circadian rhythms, the daily cycles that the human body follows. These rhythms originate in the hypothalamus and regulate everything from body temperature and metabolism to blood pressure.
The rhythms result from the firing rate of neurons. They have conformed to the 24-hour light-to-dark cycle, and may be regulated and re-regulated each day according to the environment.

Warm Is Better
It is the influence of circadian rhythms on body temperature that seems to yield the most control over the quality of a workout. When body temperature is at its highest, your workouts will likely be more productive; when your temperature is low, chances are your exercise session may be less than optimal.

Body temperature is at its lowest about one to three hours before most of us wake up in the morning, in contrast to late afternoon when body temperature reaches its peak. (To determine your own circadian peak, refer to the box to the right.)

Studies have consistently shown that exercise during these late-in-the-day hours produces better performance and more power. Muscles are warm and more flexible, perceived exertion is low, reaction time is quicker, strength is at its peak and resting heart rate and blood pressure are low.

Looking for a Ride??

Here is the link to the Western States Calendar that has just about every ride out there!!

http://www.bbcnet.com/RideCalendar/default.aspx

Adventures in "Fun-damentals" A Bike Handling Skills Clinic

JUMPSTART YOUR SKILLS FOR SPRING RIDING
JOIN COACH SHELLEY FOR AN ADVENTURE ON YOUR BIKE!

Saturday, April 10th 9:00AM - 1:00 PM (Includes FREE lunch!)
Tell your friends and receive $10 off your clinic registration!

This clinic is held in COPPEROPOLIS- a small place, tucked away in the foothills of the California Alps! Scenic country that cyclists love! The clinic is for beginners to intermediate cyclists OR for the rider who would like to take a refresher course to gain more confidence and skills riding a bike. Weather your goal is a century ride or your first time doing a 30 mile event,you’ll learn just what you need to ride successfully!

We’ll cover bike safety, correct body positioning, bike balance and practice fundamental skills such as shifting, braking, gearing, smart pedaling, starting, stopping, turning and cornering to allow you to get a better feel for your bike so you can be more confident in riding.

You’ll learn a variety of skills and techniques to allow you to be safer, more efficient and comfortable on the bike, all in 4 hours!

"It has been a wonderful experience making new friends that share the same interest and desire of improving in an activity we love. This has been the best 'jump-start' for my cycling season over previous years of lackluster performance and results." John W.

You can improve your ability NOW to be in control on your bike and gain self-confidence for more comfortable riding.

Join us in a friendly, non-competitive environment where your biking potential will soar to new heights!

TO REGISTER and find out more details CALL COACH SHELLEY
AT 209-890-6244 or 530-864-7891 or go to www.GetOnYourMARK.com and register
Clinic Fee: $65.00-Sign up by April 1st and save $10! Only $55!

Wildflower Century Skills and Strategy Instructional Clinic

JOIN COACH SHELLEY FOR AN ADVENTURE ON YOUR BIKE!

Saturday, March 13th
10:00AM-2:00PM
(4 hours of intense fun - includes lunch!)
Chico, CA

Attend this training session and get the confidence and tools you need to finish “The Wildflower” strong - 30, 60 or 100-mile course!

You’ll Learn:
· Effective gearing for the Wildflower’s varied terrain
· Climbing techniques for strength and endurance on the hills
· Pacing, cadence and smart pedaling skills for your best ride yet
· Pace Line strategies, “wheel sucking” (ha!) and safe “pack” riding skills
· Bonus Material! Pre and post ride nutrition secrets and tips for fueling and hydration during ride

TO REGISTER CALL COACH SHELLEY AT 530-864-7891 or 209-890-6244
CLINIC FEE: $65.00-Register before March 1 & Save $10! **GetOnYourMARK.com

Off Season Training Secrets

Here are some ideas for your winter training schedule to stay lean and strong. If you have any questions don't hesitate to send me an email or give me a call.

Ride On , Ride Strong
Coach Shelley

As posted in Velo Wear Training Tips

http://vclub.velowear.com/archive/2009/12/17/off-season-training-secrets-training-tip.aspx

Thursday, December 3rd CORE Workout

WU 1 mile run

20 Deadlifts
20 Standing press
20 Bicep Curls
1 SET


Heavier
10 Deadlifts
10 Standing Press
10 Bicep Curls
1 Set

20 Squat Swings (kettle bell)
10 Squat Swings (heavier)

Endurance Circuit

10 Toe Touches
10 Squats
10 Push Ups
10 Sit Ups
5 SETS

1 Minute Each
Full Plank
Side Plank
Side Plank
Oblique sit ups on ball

S-T-R-E-T-C-H
Coach Shelley

Key Tips for Winter Cycling Clothing

The important thing is that you are out there training-yes, got that. However, when the weather decides to challenge our desire to train by throwing rain or wind or sleet or heat at us, it is important to understand how to dress so that you can complete you workouts in comfort, warmth, and safety.

If you have ever wondered what a complete cycling wardrobe looks like for winter riding then you’ll want to read on. What you wear does matter. Period. My first suggestion is to leave the cotton for every daywear, not cycling. Yes, the material matters. Actually, it’s most important. You want your cycling clothing to perform and that means choosing the best fabric for the job.

So, if not cotton, then what? Most technical cycling gear is now made of a wicking polyester fabric designed to transport moisture away from your skin and to stay light when wet. You will find most major cycling companies produce high quality garments specifically designed for athletes to be comfortable when training outside in less than spectacular weather. This is not a marketing gimmick. It makes good sense.

First and foremost, it is important to layer clothing for your upper body. Layering is important-especially in colder weather. “Layering” refers to the idea of wearing more than one layer of clothing. For some, you may do this instinctually and for others this may seem a foreign concept. However, at the root of layering is a garment specifically designed to keep you warm and it “hugs” your skin tight. This garment will wick away moisture and keep you warm.

This idea of layering goes out the window if you decide to wear cotton as your first layer (the layer closest to your skin), as cotton loses its insulative properties once it gets wet. It holds water and becomes heavy, thus increasing the chance of chaffing and a chill. Make sure to choose a wicking garment that fits snug, but not necessarily tight. If your first layer is too loose, then not only will it bunch, but it will not be able to do its job. For a wicking garment to work, it needs to be in contact with your skin. A loose garment that is not touching your skin will not be able to effectively transport moisture away from your skin. If the first layer is ineffective whatever is on top of it is effectively useless.

The middle layers are important in maintaining warmth and continuing to transfer moisture away from the skin. In these layers you may be looking for something a little heavier than your first layer and something with a zipped neck is great in case you get a little too warm during your workout.
Generally this layer will be a long-sleeved jersey and it should be a little looser fitting than your first layer, although nothing should be baggy. This is the layer that will hold in your body heat close to your core and it will also allow the moisture to escape.

Depending on the temperature and terrain (climbing/descending hills) you may need a couple middle layers, but generally one layer will be sufficient as the amount of heat your body generates while in motion will help to keep you warm.

The outer layers of clothing are predominantly light jackets or vests and they should have some sort of reflective material on them. The outer layer is important for a few reasons. Since this layer is your protection from the elements, it needs to be durable, a bit water resistant and not act as a parachuteJ. This is the layer that is breaking the wind and keeping the cold and rain from seeping into your bones. While the outer layer keeps the rain out, it also needs to allow for release of the moisture that your body heat is creating. The outer layer should also be easily visible and or reflective so others can see you on the road, especially if you train at night. (If you do train at night, you’ll want a front and rear light on your bike. These can be purchased at most bike stores.)

Da FEET, bottom line and legs
Layering is most important on your upper body, but don't forget your “bottom line” seat, feet and legs. Knees should be covered in temps below 55. There’s not much circulation that occurs in the knee area and they can get cold and stiff. Invest in a light pair of cycling tights and/or a pair of cycling pants to break the cold and wind. I have one of each because if it’s really cold, cycling pants keep your legs much warmer. Cycling shorts (with padding) are essential and a very wise investment. You will feel “time in the saddle” in places you don’t want to if you don’t have the proper cushioning in the right places.J Cover your feet with a good warm pair of cycling socks (wool is great for winter) For extra warmth there are always “shoe booties” to keep your cycling toes warm.

There are a number of functional accessories such as gloves, (to protect your hands and provide cushioning for your palms), cycling booties, waterproof gloves, finger length gloves, arm warmers and knickers, all of which will allow you train in more comfort and keep your extremities warm. Although it’s not a clothing item, it is a good idea to carry some piece of identification with you. Road ID.com sells id bracelets with your critical contact information on them just in case it’s needed.

So there you have it. Layering your cycling clothes for the cold weather will keep you warmer and happier on the bike and you’ll have a much easier time keeping the cold away! You’ll most likely be more comfortable while training because you have the right attire for a good, good ride!

So go out into the brisk weather and ride, and before you do, dress for success!
Please make a comment or post a question on my blog at www.GetOnYourMARK.blogspot.com

Ride On, Ride Strong!
Coach Shelley Marenka

Shelley Marenka Smail owns Get On Your MARK Cycling Adventures
Wine/Bike Tours, Coaching, Training Camps and Clinics
(209) 890-6244, (530) 864-7891

To find out more about her services visit www.GetOnYourMARK.com
For current articles and training tips visit her blog at GetOnYourMark.blogspot.com