Superhero by choice ~ Unleash the Power Within~

You are more powerful than you think. You have enormous power of words and actions. These powers are at your fingertips anytime, anywhere. Realize that by simply complimenting or wishing a good day to any random person you can totally change the course of their day, a week or even a life. Offer your help … Continue reading Superhero by choice ~ Unleash the Power Within~

FLEXIBILITY EXERCISES: LOWER EXTREMITY

All the stretches I’m going to show, are the basic stretches that you need to maintain on a regular basis. Ideally this routine will be done at least twice a week. Start on all fours with hands directly under shoulders, knees under hips.Walk hands a few inches forward and spread fingers wide, pressing palms into … Continue reading FLEXIBILITY EXERCISES: LOWER EXTREMITY

90 Min Cadence ~Feeling strong! Enjoyed the workout~

Repeat of the last week's workout: 90 Min Cadence, May 16, 2019. TP Link 10' easy spin1hr' ride holding 180-200 wattsAt the top of the 20th min put in an 8' effort as follows...2' at 210W at 90rpms2' at 210W at 100rpms2' at 210W at 110rpms2' at 210W at 90rpms2' soft pedal then go directly … Continue reading 90 Min Cadence ~Feeling strong! Enjoyed the workout~

Montreal ~Spartan Rat~

https://youtu.be/a3WKzHmXYng Spartan race is over and it’s time to sit back and relax. While still in Quebec, visiting Montreal is a must. Highlights of the trip: 1. Mont Royal 2. Old port of Montreal 3. Notre-Dame Basilica of Montreal 4. “Stereo” night club 5. Bota Bota Interestingly, when I asked locals to suggest places to … Continue reading Montreal ~Spartan Rat~

1hr 30 min @200 Watts 70.3 Continuous Effort

Spent 30-40 minutes on the beginning trying to fix some technical issues with the KICKR. Power and speeds were way off. Pre-meal: 300 Calories (74C/0F/6P) Sweet Potato: 70g Banana: 120g Basmati white rice: 100g Felt motivated going into the workout. Fueling: 700 Calories (116C/18F/31P) Cliff Energy Shot Cliff Bar "ONE" Protein bar (zero sugar) - … Continue reading 1hr 30 min @200 Watts 70.3 Continuous Effort

+3 Hr Ride (3×10′ bouts), April 18, 2019. ~IRONMAN Mont Tremblant bike course (100 km)~

On May 19th I am doing the SPARTAN race near Montreal, Quebec. A day before, I’ve got scheduled a long bike ride which I planned to do in Mont Tremblant. Why there? This is where one of the most popular IRONMAN races take place in June. I am not doing that particular race, but since … Continue reading +3 Hr Ride (3×10′ bouts), April 18, 2019. ~IRONMAN Mont Tremblant bike course (100 km)~

90 Min Cadence ~7 All-time Bests. Hm… slowly getting back on track~

10' easy spin1hr' ride holding 180-200 wattsAt the top of the 20th min put in an 8' effort as follows...2' at 210W at 90rpms2' at 210W at 100rpms2' at 210W at 110rpms2' at 210W at 90rpms2' soft pedal then go directly into the following bout2' at 225-250W at 90rpms2' at 225-250W at 100rpms2' at 225-250W … Continue reading 90 Min Cadence ~7 All-time Bests. Hm… slowly getting back on track~