Rolf Devinci

Left the bike alone today after yesterday's fasted training ride to take advantage of a late summer Sunday morning to run some barefoot sprints and enjoy a little archery practice. Sprints At my usual spot on the soccer pitch at FJHS I ran a series of barefoot sprints on the grass field. It was my return to sprinting after a week away due to stepping upon a rusty nail while bushwacking through the woods last Sunday. A tetanus shot, a whack of polysporin and a week for healing meant the foot was off the disabled list. The grass was wet with dew and very long so sprinting was difficult as was trying to pick out any possible hazards like rocks or dog poop so I kept it to a bare minimum of 6 30 yard and 2 - 100 yard efforts. Then I spotted the long jump pit! The pit has a paved approach I estimate at about 30 yards which was flat and in good condition - a perfect venue to examine my sprinting biometrics. With camera in position I ran several barefoot sprints. First time runnin...

The Ab Wheel is one simple but effective tool in any fitness program. An old school classic it isolates the abdominals,obliques, lower back and hip flexors. If I had to choose only one tool for strengthening the core this would be it. All due respect to my medicine ball but not only is the wheel very effective but it is affordable and versatile. If you have never used an Ab Wheel before you need to buy (or make) one and add to your current exercise routine. Why is it so good? "It directly targets the abdominal muscles, but it can also help build the hard to get to muscles of your lower back.....An ab wheel forces your core muscles to work together through proper execution of movement which allows your entire core to function as a group." Disclaimer - Critics would claim it places undue stress on weaker lower back muscles and under-developed hip flexors so you do need to start slow and work your way into full extension...

It`s been quite the summer hereabouts with extended periods of hot weather accentuated with high humidity.A season of sweating bullets! Having signed on for summer(indoor) ball hockey and my usual outdoor activities proper hydration remains important. My strategy remains a regimen of sufficient amounts of water consumption through the course of the day along with the use of sea salt. I know most would take a double take and question the sanity of adding salt to water? Doesn`t that defeat the purpose? It all comes down to what you use. Current thinking is that unrefined natural (sea) salts are beneficial while table salt is to be avoided. "Table salt has virtually no health benefits because of its processing; it is bleached, heated, and ground to produce the hard white powder, leaving it devoid of nutrients. Due to the chemicals added to table salt to prevent caking and to preserve the substance, standard table salt often causes a range of health problems....

Happy Birthday to me! Needless to say I was gobsmacked when Canada Post dropped off a box this morning from Steve at Wheels Of Mass Destruction based out of Montreal Canada. Let the record show that Steve is my brother in law but I had no idea a set of (gorgeous) carbon fibre wheels were heading my way. Dude - you rock! http://ridewmd.com/index.php Not without some strings though. I quote....     "I wanted someone to test out my wheels that I know will give me constructive feedback. If you don't mind riding these wheels hard and giving me updates every couple of weeks I would really like it if you can give them a good run for the money...." No problem at all! I'll gladly do my best to test their mettle. PART ONE - INITIAL IMPRESSIONS Packaging - As a former warehouse supervisor for most of my working career I was impressed with the quality of the packaging. The wheels arrived at my door in a 26X26X12 sized S-4912 Uline singlewall box. Completely ...