Rolf Devinci

It has been a real cornicopia of activities this July weekend. The weather has been hot and sunny - ideal weather for getting out and being active. It is all about moving the body. It began with some barefoot sprinting after work on Friday to usher in two days of leisure. Saturday morning I participated in the BPCC club ride. Headed out to Fall River in a moderately paced group but then jumped into a faster squad out to Laurie Park and back to Bedford. Legs responded well considering I was feeling the Friday night sprints in the quads. Good solid pacelining in both groups made for a fun morning on the bike. I was hoping to get back on the bike for a Sunday morning cycle but both club associated rides were of a longer distance(100+km) with one also being at a faster tempo. Since I had a ECBHL playoff game at 8PM I figured it was wise to conserve a little for ball hockey. The summer season had been a tight knit affair but we were facing the ...

After hundreds of bike conmutes home pass a junior high school soccer field it occurred to me this past week that I was missing out on an opportunity to incorporate some barefoot sprints into my day. Not only was I warmed up from the bike ride up the hills of Fairview but the field offered the perfect venue during the summer months. It was rarely used now that the kids were off on summer break but was still maintained by the municipality over the summer. With little use but frequent mowing it was perfect for barefoot running. After some basic track drills to prepare the legs I do six - 30 yard sprints followed by six 60 yard sprints. If the legs are feeling good I'll mix in a couple 100 yard sprints just for the challenge or a set of Tabata sprints. Back on the bike and home within minutes with the rest of the evening to myself........priceless! Why sprint? This is why..... http://rolfdevinci.blogspot.ca/2012/07/why-sprint.html Why run baref...

I managed to join in a stage of the 2012 Heartland Tour today doing the Peggy's Cove loop. This was my longest ride of the season and the legs sure felt it post ride. Ended up with 105kms on the computer. Under cool and cloudy conditions there was a good turnout of riders and I snapped some pictures enroute. They can be found here.... https://picasaweb.google.com/112401180603949940448/2012HeartlandTourHalifaxPeggySCoveStage # Here were some of my favs...... Bluing it up on Quinpool. Oregan's Subaru riders up from the South shore. No doubt in my mind they have the BEST team kit hereabouts.Digging the colors! Heading through Hatchet Lake KF representing Java Blend Triathletes were well represented Great smile! More great smiles at the halfway point - Peggy's Cove Heading to Tantallon Coffee stop at Second Cup heading home. It was a good day. Got to ride my bike and mix it up with lik...

I'm sure this is what got our predecessors through the long winter....... Summer in Nova Scotia means one thing.....fresh local strawberries and blueberries. Packed with flavor and nutrients. Made even better if you add some fat in the form of unsweetened 35% MF heavy cream. Nom nom!!!! Priceless!

Definite benefits by adding some sprints to your workout. It is about the easiest exercise to accomplish; quick, effective and cheap. All you really need is a pair of shoes and a flat surface. If you opt to run on grass or sand you don`t even need footware. The ultimate minimalist workout. Why do it though? For what end?       Reduce Fat and Build Muscle - The HGH Connection "Sprinting naturally increases human growth hormone. Human growth hormone increases muscle mass, thickens and adds flexibility to the skin,enhances the immune system, promotes weight loss through fat redistribution and loss, and increases stamina" http://health-fitness-solutions.blogspot.ca/2007/05/dont-just-run-sprint.html       Bang For Your Aerobic Buck - Work Harder Not Longer "Evidence shows that short, high intensity sprint workouts improve aerobic capacity and endurance in about half the time of traditional endurance exercise." ...

After a supper time run mixed with some sprint intervals I was home to my usual perch on the front deck. For no intended reason I find myself drawn to relaxing in the deck chair with glass of red just watching the world pass by. The fog moved in and actually felt nice after the humid trail run and once the rain began I popped the umbrella and enjoyed the sound of rainfall on plastic. Is there anymore relaxing sound than that? The city was surprisingly quiet and I began remembering a song from the past. Been awhile since I heard Rain In The Summertime by The Alarm. Great band that never got the recognition they deserved...long live Wales! My local murder of crows payed me a suppertime visit looking for a meal. One crow in particular has discovered that a particular perch on a certain street light means he/she is aligned directly with my deck chair.  No missing their presence now and it always means a feeding. Tonight was p...

After a sunny Canada Day, albeit with far too much drink, I chased away the cobwebs this morning with a solo ride around the Basin. Comprising about 50 kilometres the loop takes one through Bedford, Waverley and into Dartmouth. Crossing the MacDonald bridge via the bike lane one returns to Halifax. It is one of my favorite rides especially since much of the Waverley road heading into Dartmouth has recented been repaved. Without the need to pay attention for potholes and ruts one can enjoy the twisting rollers at speed while still enjoying the lakeside scenery. This ride is made possible by the bike lane addition to the bridge. While cycling infrastructure in Halifax is rudimentary at best it is improving and the bike lane is well appreciated. Nice to see the mapeleaf still flying proudly upon the span. In fact the Canadian flag was seen in abundance around the loop. Us Canucks are not chest thumpers but we are damn proud of this nation. Ho...

One of the most iconic and well known working blades the Kukri(Khukuri) was always on my shortlist of must haves simply because they are a tough versatile blade on the belt or in the pack. Famous for being the sidearm of the Gurhka regiments and recently popularized in the Resident Evil films I have been keeping an eye out for the right opportunity. With lots of modern versions available I wanted to stick to the traditional Nepalese style of Kukri complete with a hardwood handle, fuller, kauda style notch and buffalo leather scabbard. The traditional blade made out of spring steel is usually robust and thick being designed primarily as a farmers utility/working machete. Ended up winning one on Ebay at an excellent price. Kukris are popular throughout Central Asia and I purchased this blade made in India. It adheres to the traditional style although it came unsharpened. It would give me a chance to work on my sharpening skills. This ...