Rolf Devinci

....and jumping on the box. I think this winter I will try to mix up my training by incorporating some cross fit techniques to help improve strength and power. Box jumps.... http://www.brassringfitness.com/workout-techniques/box-jumps/ Walking Lunches.... http://www.youtube.com/watch?v=xYTNEh4r5PI Medicine Ball Squats.... http://www.youtube.com/watch?v=jC2dKbkWANI Today I completed a routine. 5km bike commute 1.6km(1mile) run 3 sets of box jumps 3 sets of walking lunges 3 sets of MB squats Finished with  a set of ab exercises Lets see how the lower body feels in the morning? Post Script - Jan 3 2011 I have incorporated box jumps into my trail running using rocks, benches and other suitable obstacles.

 Today the last race of the Kona Cyclocross series took place at Seaview Park Lookoff hosted by Cyclesmith under blue skies and moderate temperatures. My intention was to compete in the last race but a late night abiding in too much wine made me rather unmotivated this morning. Knowing I was playing goal later in the day I figured I would just cheer the racers on from the sideline.   The course has quite a bit of climbing and descending with one particular steep(er) descent into a rising left hand corner. On hard pack trail or pavement it would be fast and quick after the singletrack descent. Today the (formerly) grassy corner was greasy as the sun warmed up the turf and mud and carrying speed from the descent meant any sudden braking or change in line meant a loss of grip. Some guys took a high line..... ...and some racers took a low line...... It really was a case of determining the(proper)speed to best to navigate the corner knowing any attempt at adjusting your angle of

 Yesterday we unofficially welcomed winter when we awoke to snow...just a dusting but snow nonetheless. I guess my denial of the impending change of season was finally dashed by the white stuff even after a -10C bike commute on Monday. Today I switched to my winter training regimen that includes regular home workouts. During the cycling season I continued to do some minimal weight training and core strengthening but my focus was "on the bike" for the most part. My plan for this winter is as follows;  - bike commute (weather,road condition dependant)  - (some) running(weather, road condition\ dependant)  - Saturday club ride(weather , road condition dependant)  - Ball Hockey twice weekly(3.5 hours/week) Thursdays and Sundays.  - Strength/core Training As indicated much of my outside winter training will depend on weather conditions and the impact on road surfaces. I know some riders will cycle through anything but I admit I am a fair weather cyclist for the most part.

Today I arguably had my best day at cyclocross because I opted not to compete in race #4 of the Cyclesmith cross series held at Seaview Park Lookoff.There were a couple reasons why I opted out but essentially it had to do with priorities. I've committed to playing goal (till April) in Sunday afternoon ball hockey and after three races in three weeks it was taking a toll on my body, specifically my back/neck issues. After last week's race I suffered quite badly  at hockey and aggravated my spinal subluxations which only starting resolving itself later in the week. Discretion is the better part of valor so today I opted out so I could be play better in nets without fearing another setback. Factor in the cold weather(-14C with windchill) and the speed of the frozen course it was the best choice. With coffee in hand and Elmer Fudd cap on head I watched the chaos and give full credit to those who gutted out a freezing  morning on the bike.Well done! Afterwards many of the BPCC

Now available at the Bulkbarn is Grace Coconut water. I have been trying some of the limited brands of coconut water available and, while tasty, the price has been steep for the most part. Until this week. I noticed the Grace brand in the cooler at the Bulkbarn and was pleasantly surprised to see it seeling for less than a $1(CDN) per 330ML can. My first reaction was it must be filled with lots of sugar and was essentially coconut soda considering the price point but was happy to see the "no sugar added" logo on the can graphics. A quick scan of the contents revealed that it was quite natural; Young coconut water, young coconut pulp,water, ascorbic acid and Sodium Metabisulphite(preservative) "Sodium metabisulfite is used as a food preservative and is usually noted as E223. Sodium metabisulfite acts as an antimicrobial, inhibiting the growth of fungi and bacteria, thereby keeping food fresh and safe. However, this use is controversial because it can cause allergi

Not only is celery available year round and is affordable but this under rated vegetable is loaded with goodness..... "Celery leaves has high content of vitamin A, whilst the stems are an excellent source of vitamins B1, B2, B6 and C with rich supplies of potassium, folic acid, calcium, magnesium, iron, phosphorus, sodium and plenty essential amino acids." For those adherents of paleo nutrition or others on a reduced salt diet(high blood pressure) celery actually possesses an unique trait.... "The natural organic sodium (salt) in celery is very safe for consumption, in fact is essential for the body. Even individuals who are salt-sensitive can safely take the sodium in celery, unlike table salt (iodised sodium) which is harmful for those with high blood pressure.`` http://www.juicing-for-health.com/health-benefits-of-celery.html Perhaps more importantly celery has been associated with male pheromones and are reputed to inhance male virility and ìncrease seme

Lug nuts. Specifically lug nuts that were torqued on WAY too tight. My super Sunday was less than stellar today primarily due to the trouble I had switching out to winter rims on Thursday. In the process of removing my alloys before the onset of winter I tweaked my lower back wrenching the seized lug nuts on my car. Friday was iffy and Saturday was better and the club ride did not feel too bad. That said a 50km ride in nice weather on smooth pavement is a far cry from cross racing in the mud. The course was switched around today and was quite challenging with 3 tight u turns, the usual steep run-up, back to back climbs and barricades that were located in nothing short of quicksand. pic compliments of S Fougere I knew pretty quickly after the start that I was participating at less than my usual best(which for my cross racing isn't very good). After the first series of barricades it was obvious lifting a heavy MTB in deep mud at speed was not happening. As a result I didn'

Having picked up a brochure while waiting for my appointment at The Genesis Chiropractic and Wellness Clinic I discovered Nova Greens - a green(power) supplement produced locally by Naturally Nova Scotia. Containing a litany of beneficial compounds it has no fillers, artificial flavors, stearates, gluten or dairy. Made from 100% certified organic fruits,vegetables, grass juices and other nutrient dense botanicals. Fortunately for me the clinic still had some samples remaining from an earlier promotion so I brought home a package to test taste. I have often heard of green drinks but never actually tried them as I tend to get my nutrients from food sources as opposed to supplements. One tablespoon added to a glass of water resulted in your typical green drink in both color and texture resembling a glass of algae(wink). Being a dulce eater(dried seaweed) I did not expect to find the taste unpalatable. In fact it was quite tasty and possessed a sweet grass flavor. It reminded me of p

 As my dietary journey continues onward with examinations of nutritional concepts involving such topics as optimum foods,antinutrients, intolerances/allergies and weight control it seems almost all of it boils down to our belly. I guess that old proverb "you are what you eat" rings clear and true,  Modern diets with all the refined stuff(salts, sugars, additives, chemicals etc) simply do not support a healthy population of gut flora, those bacteria that help break down our foods and keep us in a state of "happy gut". Makes sense when you think about how much foriegn matter we ingest via our mouths. Guess it is like having a secure facility but with the front door left wide open. Our stomachs and digestive system become our first line of defense and help sort out who can stay and who must go and who gets access to the rest of the complex. I know this is very simplistic in approach but it gets to the point.  One of my challenges being on paleo is ensuring I get lo

 After a solid week of preciptation and the last three days of heavy rain it was clear as mud(excuse the pun) that the cross course, chewed up from last week's event, would be one nasty, wet  bog. It did not disappoint!  Knowing I was facing a tough morning of cross racing I fueled up with a good paleo breakfast of fried grass fed beef in coconut oil with mushrooms, celery and broccoli slaw on a bed of fresh spinach topped with two free range eggs(over easy). Delicious. Heading to the race I grabbed an apple and banana and a second cup of black coffee. On route to Seaview Park Lookoff it was spilling down rain but the temperature was nice...a balmy 15C. We would be wet within minutes but at least it would not be cold so I dressed fairly light. Once geared up and on the course for a warmup lap I quickly realized I had descended into the abyss and was soaked and muddy before the event even started.  Heeding the call to the line I placed myself at the back of the pack and gave a th

 I switched to paleo nutrition in February 2009 and saw immediate results in terms of well being, weight loss and general health. In a nut shell I basically stopped eating processed foods and their additives(sodium, sugars and presevatives) along with all grains, legumes, starches and dairy.  Fast forward to today. Approaching my paleo anniversary I have stuck to the diet(albeit with occasional cheats) and had a very successful cycling season and have managed to eliminate and/or control my chronic muscle and joint pain. It has been a successful transition to a healthier WOE(way of eating).  Researching  the premises of paleo nutrition I discovered the Eat Right For Your Type(ERFYT) diet formulated by Dr.D' Adamo - a WOE designed to optimize the correct foods for your blood type essentially by avoiding food anti-nutrients that have a negative effect upon overall health and wellbeing. Since the majority of North Americans are Type O the similarities of paleo nutrition and ER