Monday, June 30, 2014

Precious Little Saddle Time

At least in regards to the road bike.

Circumstances have changed that has had a profound effect upon my road cycling. Foremost among them was my dissatisfaction with the cycling club.I'm not liking the vibe nor the heavy handed dictatorial approach of the current executive. I have lost all inclination to participate in club rides, a sentiment I believe is shared by many club members.

The decision to cease racing has also had an impact. No longer does the competitive fire force me out to train so it is harder to motivate myself to allocate the time. Instead i have broadened my sporting opportunities to include other passions; archery, ball hockey and softball. I enjoyed racing but cost, age and the dangerous nature of road racing made the decision easier. A major crash in a race this month in the C pack certainly drove that point home. I would have probably been in the middle of the chaos.

Working most Saturdays has certainly cut into saddle time. I do bike commute as much as possible but Sundays are my only real opportunity to ride any distance. So I need to take advantage of the limited saddle time by maximizing the training benefits.



I achieve this goal by doing(for the most part) solo rides ( no drafting) and usually in a fasted state. Fasted training is a great way to become metabolically flexible and burn adipose fat for fuel. Once you adapt you can strike "bonk" from your vocabulary. Burn fat not carbs!



My second strategy is to add some sprinting to my cycling during the Summer and Fall.Either on my bike commutes home or on the end of a road bike ride I will stop at local sports fields and run some barefoot sprints. Fantastic alone sprinting can really add an exclamation point to any training ride. Kicks your chamois!

 

3 - Peat

The Spring season in the ECBHL wrapped up last night with our win in the championship game. It was a hard fought contest against a determined squad.The two teams were well matched and it showed as the game was back and forth throughout the three periods. We knew the other team were going to start fast and we found ourselves down 4-0 midway through the first period. With several veterans of the league on our team there was no panic-we had to weather the storm then get back to our game; a strong fore check and smart defensive play in our end. The goals would come- we just had to slow down our opponents first.

With two late goals in the first period we carried the momentum into the second period and tied the match.Feeling better about our game and some solid goaltending by our keeper we took advantage of their tiring defense to take a two goal lead. They were a resourceful squad and rallied to net a couple goals midway through the final period to knot up the score at 7-7.

We had decided during the intermission to shoot as much as possible in the third to take advantage of their weary defense while looking for screens, turnovers and deflections. Around the 13 minute mark of the period my line mate picked up the ball on the half boards then circled towards centre court drawing both defensemen towards him. I sprinted in from right wing anticipating nothing but the shot. The goalie made the initial save but i was able to recover the ball off his pads, deke to the left and score the winning goal. With a couple minutes remaining we scored again to secure the victory 9-7.

It's been a good year for me playing in the ECBHL with three successive championships while finishing high in league scoring despite preferring to play a more defensive role. Guess you can teach an old dog new tricks.


 

Tuesday, June 03, 2014

Barefoot Sprinting

With the arrival of some nice early Summer weather comes the opportunity for barefoot sprinting. Besides the fact that lush green grass just feels so nice on the feet I enjoy doing sprints unencumbered by footware. Not only does it feel natural but i instinctively run on my midfoot-which does not always occur while shod.


The benefits of sprinting are many- it can be a time effective workout that works the whole body but is far more forgiving than long cardio sessions. Hard effort followed by recovery x however many sprints you decide to do. I love the burn sprinting causes during and afterwards. The nature of the spring also works the core muscles quite effectively,especially when you incorporate some pilates or other ab exercises into your regimen.