Cycling Training Camps for the Death Ride, Alta Alpina, Ebbetts Pass and More

Several years back in 20I0, I had this great idea of developing cycling training camps up in the California Alps, aka as the Sierra Mountains.   People would see my pictures on Facebook and tell me how lucky I was to be able to ride in this gorgeous country. My desire was to develop these training camps so cyclists could come and experience the remarkable and amazing beauty that I was blessed to ride every day. It was also a unique opportunity for me to apply my passion, education, profession and skills to educate, teach and coach cyclists so they could improve their riding skills and accomplish their own dreams on the bike.

In my many years of experience as a cyclist, personal trainer, & fitness coach I have witnessed  instances where someone brings a group of cyclists together for a “coaching” ride and they simply race to the finish line, leaving behind those who can’t keep up and often times, unnecessary crashes occur, leaving several wounded on the pavement. This always gets me shaking my head in disbelief and wondering why they didn't plan ahead to avoid these problems. The answer usually is because they are not coaches, but simply riders with enthusiasm.  Some cycling camps are run this way; where it doesn't take any skill to simply lead rides, and it certainly doesn't help the cyclists who came to learn how to ride any better.  They just get discouraged and tired.

I believe that everyone who attends cycling camps should leave that training camp feeling like they made improvements for the better. This  means that they have acquired more knowledge to apply principles about how they should train, what’s important during their off season, when they should eat and drink for endurance and performance,  how to optimally recover between workouts,  gain a new appreciation for safety on the road and confidence in their new improved skills. Some training camps ride you so hard you can’t get out of bed in the morning and it will take weeks to recover before you can return to your typical training regimen.   

And here’s the thing…getting back to training camps.  In order to accomplish all these things, the training camp has to offer more than just a series of supported group/race/hammer rides.  Training camps can be incredibly valuable to improve performance and jump start your season with strength and power.  When I train a group of cyclists on the road I always have a plan and a purpose for the session.  It begins with a thorough explanation of what we will be working on, a demonstration of what it is we are looking for and then ample time to put those skills and drills into action on the road.  We work on things like tempo rides, steady state intervals, climbing repeats, hill accelerations; we include instruction and application of pacing, breathing, and climbing and descending skills.  We always have a larger than necessary ratio of coaches to cyclists and they are coaches, not ride leaders. 

I believe that every individual we coach deserves to get out of our camps and clinics more than what they expected and to leave with a sense of accomplishment and satisfaction that their time and money was well invested.  There are endless camps out there and not all of them are going to make you a better, faster, smarter rider. I see the same thing in the personal training industry.  As a 25 year veteran of personal training and coaching, I can tell you that not all personal trainers are created equal.  Many have your best interests at heart, but they do not have the education or experience to actually be training others in anything more than a basic program.  I want you to be the best cyclist/athlete you can be and that includes maximizing your personal strengths and talents to achieve excellence.  If this is the season for you where you will be looking for a cycling training camp to attend, I encourage you to closely evaluate what they have to offer you, ask detailed questions and then decide if it will benefit you. 

The Death Ride, Colorado’s Copper Triangle, The Alta Alpina Challenge are all huge cycling challenges that require skills, endurance, positive imagination, strength and determination to accomplish achievement successfully.  For example, the Death Ride, aka as the Tour of California Alps, includes five mountain passes, 15,000 feet of elevation gain and 129 miles! This ride is easily a huge undertaking for even the most experienced cyclist. Each year there is 3,000 riders who come from across the world to conquer the Alps but not all finish the ride.  About 2,000 riders finish all 5 passes.

   

My goal during CycleFits High Sierra Cycling Camp is to provide you with the proper training and guidance to actually cross the finish line, whichever one you choose for yourself.   I have training plans you can begin today that will navigate your training process so you can achieve your Death Ride goal time, or whatever event you have as your personal challenge!

"Powering individuals, fueling dreams, from start to finish"

Carpe Diem, Coach Shelley

GetOnYourMARK.com

Email: Cyclefitadventures@gmail.com

209-890-6244

Is Krill Oil Better Than Fish Oil?

The omega-3 wars are heating up. Omega-3 fatty acids
have gotten a lot of positive press lately. Clinical
studies suggest that the omega-3 fatty acids EPA and
DHA may reduce the risk of heart attacks and strokes
and help reduce the pain and stiffness associated with
inflammation. Other studies show that DHA in particular
is important for brain development and may even reduce
ADD and ADHD in children and slow mental decline in
adults. But where should you get those omega-3 fatty
acids - particularly if you're concerned about the
presence of PCBs and mercury in many ocean fish?

People have relied on fish oil supplements for years,
but the new kid on the block is krill oil. If you
believe the krill oil manufacturers, you would think
that krill oil is better utilized, purer, more
effective, and more sustainable than fish oil. So what
is the truth? Is krill oil really better than fish oil?
Let's look at the science and let the chips fall where
they may.

Let's start at the beginning. What is krill oil? krill
are small crustaceans that are found in deep ocean
waters. They look a bit like tiny shrimp. Krill are
rich source of omega-3 fatty acids, especially EPA and
DHA. They are near the bottom of the food chain. In
fact, they are where many of the ocean fish actually
get their omega-3 fatty acids. Because they're near the
bottom of the food chain, they are less contaminated
with PCBs and mercury than the predators at the top of
the food chain. At this point you're probably thinking
that they're sounding pretty good. But, we need to dig
a bit deeper.

First we need to look at the oils themselves. In most
fish oil supplements the omega-3 fatty acids are found
primarily as triglycerides. In the high purity, high
potency pharmaceutical grade fish oil supplements the
omega-3 fatty acids are found primarily as ethyl
esters. In krill oil the omega-3 fatty acids are found
as a mixture of triglycerides and phospholipids. So
what is the difference?

The krill oil manufacturers would have you believe that
omega-3 phospholipids are more rapidly absorbed than
omega-3 triglycerides and are directly incorporated
into cell membranes. As a biochemist I find that last
statement highly misleading. In fact, triglycerides and
phospholipids in the foods that we eat are broken down
to their component parts and reassembled several times
before they actually make it into cell membranes. So
omega-3 phospholipids may be more rapidly absorbed, but
they are not directly incorporated into cell membranes.

Notice that I said "may be more rapidly absorbed". I
didn't say "are more rapidly absorbed". Those words
were chosen carefully, because the science isn't clear.
Some of the companies who sell krill oil claim that
they have clinical studies showing that krill oil is
substantially better absorbed than fish oil. But those
studies are unpublished and, therefore, unreliable. If
you look at the three published studies comparing krill
oil and fish oil absorption, the data are much less
compelling.

For example, one study (Lipids Health Dis., 2011,
10:145. Doi:10.1186/1476-511X-10-145) reported a higher
uptake of omega-3 fatty acids into the bloodstream from
krill oil than from fish oil in either the triglyceride
or ethyl ester form. However, those differences were
not statistically significant. A second study (Nutr.
Res., 2009, 29: 609-615) found no difference in the
uptake of omega-3 fatty acids into the bloodstream
between krill oil in menhaden oil. And a third study
Lipids, 2011, 46: 37-46) found no difference in the
uptake of omega-3 fatty acids into the bloodstream or
in markers of inflammation and oxidative stress between
subjects taking krill oil or fish oil. So if krill oil
has any advantage in terms of uptake and utilization of
omega-3 fatty acids, it's pretty marginal.

Another claim of the krill oil manufacturers is that
krill oil is less contaminated than fish oil. While
that may be true for some of the fish oil products on
the market, it's definitely not true of the high purity
pharmaceutical grade fish oil supplements.

And finally, what about the claim that krill oil is
more sustainable? There is no question that
sustainability of our fish supply is an important
issue. But, what krill oil proponents forget is that
small fish eat the krill; bigger fish eat the smaller
fish and so on. Depleting the bottom of the food chain
on which ocean fish rely will eventually affect their
sustainability just as much as overfishing.

And, on the negative side, krill oil is generally more
expensive and has lower concentrations of omega-3 fatty
acids than fish oil. So, is it worth the added cost?
I'll let you be the judge.

So what's the bottom line for you?

1) The so-called advantages of Krill oil appear to be
greatly over hyped.

 - Based on the scientific studies published to date
 any advantage in uptake and utilization of omega-3
 fatty acids from krill oil is minimal at best.

 - The purity argument is a red herring (If you'll
 pardon the pun). Differences in purity are more likely
 to depend on the purification methods and quality
 control standards of the manufacturer than on the
 source of the oil.

 - The sustainability argument is another red herring.
 In the long run it doesn't matter whether you deplete
 the bottom of the food chain or the top of the food
 chain.

2) Finally, my advice to you whether you use krill oil
or fish oil is to be sure to choose a company that
manufactures a high purity pharmaceutical grade oil,
has rigorous quality control standards, and has
published clinical studies showing that their
supplement is well utilized.

To Your Health!
Dr. Stephen G Chaney

Healthy Tips!

Tips for Kicking the Soda Habit

When I was growing up, soda was considered a special treat that we got a couple of times a year when the family went out to the local drive-in to have a hamburger and French fries. Yes, I am dating myself, but think about it—not THAT long ago, sodas were consumed a few times per year! Today, it is estimated that up to 70 percent of kids rarely drink water—instead they drink mostly sodas, juice, and milk. If you are the type of person who would rather drink soda than coffee, or if you can’t remember the last time you had a glass of water, take a moment to consider how soda consumption can adversely affect your health and steps you can take to stop drinking soda:

• Increased tooth decay: Drinking soda is associated with poor dental health because the acidic nature of soda erodes tooth enamel—which is the hardest substance in your body! The sugar in sodas also causes plaque formation that leads to cavities and gum disease. Diet soda is no better as it seems to harm your teeth just as much as its sugary cousin because of the citric and phosphoric acid that is in all sodas.
• Combination of harmful ingredients: While you might think it is the sugar that causes problems with soda drinking (and it does), other ingredients (acids, caffeine, phosphorus, etc.) can also cause health problems.
• Weight gain: The single biggest source of calories for Americans is soda. Soda contains empty calories that you simply don’t need in your diet. A recent study in children showed that each additional 12-ounce soda consumed per day increased the odds of becoming obese by 60 percent. You might think that diet soda is a good bet, but recent research has shown that even diet soda could be making you fat.
• Weaker bones: Soda has long been associated with osteoporosis in the elderly, but a study of teenage girls discovered that there was a three- to four-time increase in risk for bone fracture for girls who consumed soda than those who didn’t.
• Too much of a not-so-good thing: In the 1950s, soda came in 6.5 ounce bottles. The 12-ounce can made its debut in the 1960s, and (not to be outdone) the 20-ounce plastic bottle became the norm in the 1990s. Today the 42-ounce (477 calories) bottle is gaining in popularity. Super-sizing of this source of empty calories has steadily occurred over the past 50 years, contributing to obesity, poor dental health, osteoporosis and more.

I could go on about the health disaster that is soda, but let me just say this: Kicking the soda habit could very well be one of the most important things you can do for your health. There are NO nutritional benefits to drinking sugary or sugar-free sodas—only harm.
So, if you are thirsty, I recommend trying these non-soda thirst quenchers instead:
• Infused water (spa water)
• Sparkling water with a twist of lemon or lime
• Herbal sun tea
• Low-sodium broth or miso

Do you have a favorite healthier soda alternative that I forgot to mention? Post it in the comments section below.

In good health,  Shelley Marenka and Dr. Jamie

Jamie McManus, M.D., FAAFP
Chair of Medical Affairs, Health Science, & Education

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Coach Shelley's Blog....: Lose Weight and Get paid!

Coach Shelley's Blog....: Lose Weight and Get paid!

Lose Weight and Get paid!

Did you know that 92% of all New Year’s resolutions fail, right? This year why not make it stick! Research has shown that those who participate in a “paid” weight loss program shed more than three times the weight on average over a year long period than those who attempted to drop pounds without a financial incentive.

People receiving cash rewards were also 2 ½ times more likely to stick with the program. Here’s how it works: Hit your monthly weight loss goals and earn $20.00 Fail to hit your target? You pay $20.00

This complete program gives you all the tools- a coach, support, products and big rewards you need to be successful!

The 180 Turn Around PROGRAM INCLUDES:
Wellness/Weight Loss Consult Shaklee 180 Turn Around Kit
MyFitnessPal Account
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For Details about this program or the Sprint 8 Fitness, call Shelley at 209-890-6244
Email: GetOnYourMARK@gmail.com

Stories on U Tube of Shaklee 180 Successes!