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
Thursday, December 3, 2009
Tuesday, November 10, 2009
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
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
Thursday, October 22, 2009
"Sports Nutrition" Call
You are invited to listen into this conference call tonite on Sports Nutrition.
These conference calls offer some great information you can take and use.
I know the Leadville 100 movie is tonight, so if you want, you can listen to an archived call. Just call me and I can provide the info to allow you to do that. Have FUN at the movie!! I'll see some of you there!
Also, I'm offering a free Sports Nutriton CD' if you would like to have one as my gift. Send me an email and I'll get one off to you :)
Yes, I offer these products that they will be talking about tonite. If you'd like to place an order just get in touch with me.
6 PM Pacific: 9PM Eastern Thursday night 10/22/09
Conference line: 512- 225-9472
Participant code:) 662538#
Sports Nutrition – Great Health – More Energy – High Quality Products –
Shaklee Science
It will be our topic for which we have invited Dr Alexia Smith, one of our
Shaklee scientists and researcher who is also an athlete and very active in
sports. Dr. Smith will share with us the importance of good nutrition,selecting the best products, how to use them, and of course the Shaklee Difference.
This is definitely a call you don’t want to miss if you are active in sports and/or wants to feel healthy and energized. This is YOUR personal invitation. :)
Ride On Ride Strong,
Coach Shelley
These conference calls offer some great information you can take and use.
I know the Leadville 100 movie is tonight, so if you want, you can listen to an archived call. Just call me and I can provide the info to allow you to do that. Have FUN at the movie!! I'll see some of you there!
Also, I'm offering a free Sports Nutriton CD' if you would like to have one as my gift. Send me an email and I'll get one off to you :)
Yes, I offer these products that they will be talking about tonite. If you'd like to place an order just get in touch with me.
6 PM Pacific: 9PM Eastern Thursday night 10/22/09
Conference line: 512- 225-9472
Participant code:) 662538#
Sports Nutrition – Great Health – More Energy – High Quality Products –
Shaklee Science
It will be our topic for which we have invited Dr Alexia Smith, one of our
Shaklee scientists and researcher who is also an athlete and very active in
sports. Dr. Smith will share with us the importance of good nutrition,selecting the best products, how to use them, and of course the Shaklee Difference.
This is definitely a call you don’t want to miss if you are active in sports and/or wants to feel healthy and energized. This is YOUR personal invitation. :)
Ride On Ride Strong,
Coach Shelley
Thursday, October 15, 2009
Leadville 100 Movie Coming Next Week! New Tour de France Route announced!
Yoo hoo! Calling all fans. Go to this website to find a theatre near you for "
The Race Across the Sky"! I'll see you all at the Stockton viewing.
http://www.ncm.com/Fathom/Sports/RaceAcrossTheSky.aspx
Who wants to ride next year in the Leadville 100! I'm seriously thinking about it.
Look for training programs for the Leadville 100 Trail Ride for 2010 here soon.
Here are more links to the Leadville 100..just a click away.
http://www.leadvilletrail100.com/
Did you know that I used to live in Leadville? Some great training is to be had next year in preparation for the Ride/Race. (After the snow melts) Who knows the elevation of Leadville??? Did you know it's the hightest city in the United States?
Have you always wanted to go see the Tour? It's time to start making plans. Lets book it now! Dreams are thoughts in action....
Heres the link for the Tour news..
http://www.velonews.com/article/99227/2010-tour-route-unveiled
The Tour's official website has not yet posted the information in English.
Come on out and ride with me...
Coach Shelley
The Race Across the Sky"! I'll see you all at the Stockton viewing.
http://www.ncm.com/Fathom/Sports/RaceAcrossTheSky.aspx
Who wants to ride next year in the Leadville 100! I'm seriously thinking about it.
Look for training programs for the Leadville 100 Trail Ride for 2010 here soon.
Here are more links to the Leadville 100..just a click away.
http://www.leadvilletrail100.com/
Did you know that I used to live in Leadville? Some great training is to be had next year in preparation for the Ride/Race. (After the snow melts) Who knows the elevation of Leadville??? Did you know it's the hightest city in the United States?
Have you always wanted to go see the Tour? It's time to start making plans. Lets book it now! Dreams are thoughts in action....
Heres the link for the Tour news..
http://www.velonews.com/article/99227/2010-tour-route-unveiled
The Tour's official website has not yet posted the information in English.
Come on out and ride with me...
Coach Shelley
Sunday, September 20, 2009
Womens Cycling Programs Coming to Chico!
“GetOnYourMARK Girls”® Beginner Chicks Road Rides
When: Thursdays, Sept 24th & October 8th & 22nd
Where: Meet at North Rim Adventure Sports
Time: 5:15 pm leaving promptly at 5:30pm
Beginner Chicks Road Rides are for women only. We'll offer instruction for many of the basics to help you improve your cycling skills to become more confident on the bike. Meet at North Rim and we’ll take off from there. About 15 miles, flat course. Remember your helmet and water bottle.
“Get On Your MARK® Girls” Wild Rides –
Join Get On Your MARK Girls for this fun brisk-paced ride. You'll have an opportunity to practice riding in a group, we'll cover pacelines, and throw in a few drills to improve power, strength and speed. Come out and have some fun!
25-35 miles, brisk pace, (18-21 mph)
This is not a no-drop ride, but there will be a few re-groups.
When: Saturdays, Sept 26th at 8:15 am leaving promptly at 8:30 am
Fridays, October 9th & 23rd at 8:15 am leaving promptly at 8:30 am
Where: Meet at North Rim Adventure Sports
“Get On Your MARK Girls”- Skills, Drills and Fun! Training Series
This “Girls Only” training series will consist of two clinics. We'll cover a variety of skills for the newcomer as well as the competitive cyclist. Attending clinics and training sessions to improve cycling will give you the edge you want for safety and efficiency on the bike as well as build overall confidence. The learning environment will be non-competitive so come out learn some and have some fun!
When: October 10th, and October 24th
Time: 8:00 am - 12:00 pm
Where: North Rim Adventure Sports, Chico
Cost: $85.00
Rides will be led & coached by Shelley Marenka Smail,USA Cycling Coach & Fitness Expert
RSVP for rides and register for clinics
contact Coach Shelley @getonyourmark@gmail.com
530-864-7891
When: Thursdays, Sept 24th & October 8th & 22nd
Where: Meet at North Rim Adventure Sports
Time: 5:15 pm leaving promptly at 5:30pm
Beginner Chicks Road Rides are for women only. We'll offer instruction for many of the basics to help you improve your cycling skills to become more confident on the bike. Meet at North Rim and we’ll take off from there. About 15 miles, flat course. Remember your helmet and water bottle.
“Get On Your MARK® Girls” Wild Rides –
Join Get On Your MARK Girls for this fun brisk-paced ride. You'll have an opportunity to practice riding in a group, we'll cover pacelines, and throw in a few drills to improve power, strength and speed. Come out and have some fun!
25-35 miles, brisk pace, (18-21 mph)
This is not a no-drop ride, but there will be a few re-groups.
When: Saturdays, Sept 26th at 8:15 am leaving promptly at 8:30 am
Fridays, October 9th & 23rd at 8:15 am leaving promptly at 8:30 am
Where: Meet at North Rim Adventure Sports
“Get On Your MARK Girls”- Skills, Drills and Fun! Training Series
This “Girls Only” training series will consist of two clinics. We'll cover a variety of skills for the newcomer as well as the competitive cyclist. Attending clinics and training sessions to improve cycling will give you the edge you want for safety and efficiency on the bike as well as build overall confidence. The learning environment will be non-competitive so come out learn some and have some fun!
When: October 10th, and October 24th
Time: 8:00 am - 12:00 pm
Where: North Rim Adventure Sports, Chico
Cost: $85.00
Rides will be led & coached by Shelley Marenka Smail,USA Cycling Coach & Fitness Expert
RSVP for rides and register for clinics
contact Coach Shelley @getonyourmark@gmail.com
530-864-7891
Monday, September 14, 2009
10K Training Program
We had a good training session on Saturday for walkers and runners! If you missed it, you can still join us this week on Thursday evening at 5:30 pm - 6:30 pm and Sat morning at 8:00 am for a good workout. Meet at Copper Town Square by the gazebo.
Drop in fee is $5.00 per session
Come socialize and have fun while getting a good workout in!
Coach Shelley
Drop in fee is $5.00 per session
Come socialize and have fun while getting a good workout in!
Coach Shelley
Tuesday, September 8, 2009
Training for Copperopolis Holiday Run Begins!
Hello Walkers, Runners & Dreamers!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Copper Holiday Run is closer than you think! November 28th is coming up and there will be a 2 mile walk/run and a 10k (6.2 miles)
SET A GOAL For YOURSELF!
and come work out with us!
1st Training Session
This Saturday, Sept 12th!!
If you have always wanted to participate in an event like this, now is the time to do it.
Coach Shelley will train you to get fit, faster, lose weight and feel more energy in your day!
You DO NOT have to be a runner to join us! Beginners are welcome.
Get out your walking/running shoes,
put them on your feet and join us
for 11 weeks of training
(or however many you can make).
There will be 22 training sessions over the next 11 weeks so you can actively walk or run this event successfully and actually have fun doing it!
Training Sessions with Coach Shelley
When: 1st Session this Saturday, Sept 12th
Where: Meet at Copper Town Square on grass near gazebo
(Future training dates TBD but prolly
Tuesday/Thursday evenings at 5:30 pm
and some Saturday mornings)
Time: Meet promptly with eyes open at 8:00 am - Done at 9:00 am
Cost: $99.00 for all 22 sessions,
or $5.00 fee per session
~~~~~~~~~~~~~~~~~~~~~~~~~~~~
PLEASE contact Shelley NOW to register in advance for any or all sessions.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
email: getonyourmark@gmail.com
Cell: (209) 890-6244
Wishing you a healthy, happy heart!...See you out there!
Coach Shelley
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The Copper Holiday Run is closer than you think! November 28th is coming up and there will be a 2 mile walk/run and a 10k (6.2 miles)
SET A GOAL For YOURSELF!
and come work out with us!
1st Training Session
This Saturday, Sept 12th!!
If you have always wanted to participate in an event like this, now is the time to do it.
Coach Shelley will train you to get fit, faster, lose weight and feel more energy in your day!
You DO NOT have to be a runner to join us! Beginners are welcome.
Get out your walking/running shoes,
put them on your feet and join us
for 11 weeks of training
(or however many you can make).
There will be 22 training sessions over the next 11 weeks so you can actively walk or run this event successfully and actually have fun doing it!
Training Sessions with Coach Shelley
When: 1st Session this Saturday, Sept 12th
Where: Meet at Copper Town Square on grass near gazebo
(Future training dates TBD but prolly
Tuesday/Thursday evenings at 5:30 pm
and some Saturday mornings)
Time: Meet promptly with eyes open at 8:00 am - Done at 9:00 am
Cost: $99.00 for all 22 sessions,
or $5.00 fee per session
~~~~~~~~~~~~~~~~~~~~~~~~~~~~
PLEASE contact Shelley NOW to register in advance for any or all sessions.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
email: getonyourmark@gmail.com
Cell: (209) 890-6244
Wishing you a healthy, happy heart!...See you out there!
Coach Shelley
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