Thanksgiving and Christmas season is upon us. These next few weeks can be a source of a few extra pounds or a lot of stress if you are trying to count every last calorie. Let's try to compromise this year. Being fit and healthy needs to include your mental health too. Stressing out about gaining weight is just as bad as stressing out about losing weight.
So how do we meet in the middle?
I think the word is accountability. If you were to write down everything you ate in the day are there things you would not want to write down? If you would feel embarrassed about something, that is a good clue as to whether or not it is a good idea to be eating that item. Think about that when you are serving yourself at the holiday party. Do you need mashed potatoes and gravy, stuffing, green bean casserole, and cranberry sauce? If the answer is yes to all, then how much do you really need? It is OK to eat any and all of those holiday foods we love. However, consume in moderation. How big is a portion? A portion of meat is about the size of a deck of cards. How many decks did you put on your plate? How many calories are in your drink? Soda and beer are around 150 calories per 12oz. serving. How many drinks are you having? All of this is especially important as the number of events start to add up. Holiday work parties, family parties, parties with your friends all add up. Don't make it so you are adding up big numbers. Make it so you are adding up moderate numbers.
So, eat drink and be merry, but do so in moderation realizing that you are accountable for your actions.
Wednesday, November 12, 2008
Monday, November 10, 2008
Preparing for Winter
First off, No we are not hibernating animals!
Here in Wisconsin we have a challenge ahead. With daytime highs in the 30s this week and certain to drop well below that in the months to come we have some indoor work ahead. So, are you getting back into things or just transitioning out of things?
For those of you who have been away from the bike for a while riding again begins with an initial preparation period. Muscles, ligaments, and tendons loose there ability to do maximal work in just a few weeks. Furthermore, they take a few weeks to get back up to speed. You should start with a few weeks of lower intensity, endurance paced pedaling. Some low intensity pedal speed drills are also appropriate. This period of anatomical adaptation is important. It should precede the higher force work in order to avoid injury. Most of us are capable of doing more, but we shouldn't.
For others, we have been on the bike right up until now. It was in the 70s just last weekend! From a physiologic standpoint we can do more work, but maybe we shouldn't. Taking a little bit of time to recharge is a good idea. Work on writing down your goals for 2009, or even just this winter. Refocus. Keep the drive strong by not diluting it by spreading yourself too thin. Take a couple weeks and then it is probably time to start the base work for 2009.
Here in Wisconsin we have a challenge ahead. With daytime highs in the 30s this week and certain to drop well below that in the months to come we have some indoor work ahead. So, are you getting back into things or just transitioning out of things?
For those of you who have been away from the bike for a while riding again begins with an initial preparation period. Muscles, ligaments, and tendons loose there ability to do maximal work in just a few weeks. Furthermore, they take a few weeks to get back up to speed. You should start with a few weeks of lower intensity, endurance paced pedaling. Some low intensity pedal speed drills are also appropriate. This period of anatomical adaptation is important. It should precede the higher force work in order to avoid injury. Most of us are capable of doing more, but we shouldn't.
For others, we have been on the bike right up until now. It was in the 70s just last weekend! From a physiologic standpoint we can do more work, but maybe we shouldn't. Taking a little bit of time to recharge is a good idea. Work on writing down your goals for 2009, or even just this winter. Refocus. Keep the drive strong by not diluting it by spreading yourself too thin. Take a couple weeks and then it is probably time to start the base work for 2009.
Saturday, October 25, 2008
My Athletes
I offer my athletes personalized cycling training to help them participate, complete and compete in cycling and triathlon. Whether the desire is to ride well with your friends on the weekend or to be competitive in your age group or overall, I help my athletes reach their goals.
I provide access to technical information, a scientific approach, proven training techniques, accountability, an objective opinion, motivation and experience. I use these tools to excite, inspire and build confidence in my athletes which allows them to reach their goals.
I realize that each athlete must balance training and competing with the rest of their life. I provide the highest quality of training within the individual athlete's constraints. The process of determining the highest quality training is ongoing and requires constant analysis and communication.
I provide access to technical information, a scientific approach, proven training techniques, accountability, an objective opinion, motivation and experience. I use these tools to excite, inspire and build confidence in my athletes which allows them to reach their goals.
I realize that each athlete must balance training and competing with the rest of their life. I provide the highest quality of training within the individual athlete's constraints. The process of determining the highest quality training is ongoing and requires constant analysis and communication.
My Style
Much of the rest of my life as an engineer and husband and father helps define who I am as a coach.
I am scientific, detailed and analytical in my approach. Each athlete is an individual training experiment. By measuring the athletes ability and desires I start to formulate the best course of action. Consistent observation and assessment of how the individual is responding to the training then revising and adapting the training regime accordingly is my primary focus. I prescribe training based on duration and intensity as measured by perceived exertion, heart rate and power metrics depending on the athlete. I also integrate appropriate recovery, as adaptation to training stress only occurs during recovery. I aim to provide the application of optimum stress coupled with optimum recovery to yield optimum improvement on a highly individualized basis.
I believe that educating the athlete is a primary duty of a coach. I want the athlete to understand the training. I enjoy explaining the logic behind the training. I want to provide insight regarding the science behind the training.
As a family man and professional I realize that cycling and sport must fit within the whole picture of the athlete's life. As a coach I aim to structure the athlete's training in order to fit within that whole picture. Balance is key. I aim to provide the highest quality of training given the quantity of time the athlete has available.
I am scientific, detailed and analytical in my approach. Each athlete is an individual training experiment. By measuring the athletes ability and desires I start to formulate the best course of action. Consistent observation and assessment of how the individual is responding to the training then revising and adapting the training regime accordingly is my primary focus. I prescribe training based on duration and intensity as measured by perceived exertion, heart rate and power metrics depending on the athlete. I also integrate appropriate recovery, as adaptation to training stress only occurs during recovery. I aim to provide the application of optimum stress coupled with optimum recovery to yield optimum improvement on a highly individualized basis.
I believe that educating the athlete is a primary duty of a coach. I want the athlete to understand the training. I enjoy explaining the logic behind the training. I want to provide insight regarding the science behind the training.
As a family man and professional I realize that cycling and sport must fit within the whole picture of the athlete's life. As a coach I aim to structure the athlete's training in order to fit within that whole picture. Balance is key. I aim to provide the highest quality of training given the quantity of time the athlete has available.
Monday, October 20, 2008
Logging In
Masters' Cycling class attendees can now see the workout schedule online! Simply use the Athlete Log In on the right of the page.
Thursday, October 9, 2008
Masters' Cycling Class
Introducing Masters' Cycling
Attention recreational and competitive cyclists and triathletes.
I want to invite you to join me this fall and winter to a series of coached training sessions.
Many of you know me as the Spinning Instructor at Supreme, or from bicycle racing as a member of Great Dane Velo Club (GDVC), or from triathlons and runs as a member of Amy's Play Group (APG). You may not know that I am a USA Cycling coach. I love cycling and I love to teach and help others. In November and December I will be offering the first in a series of coached cycling classes.
Masters' Cycling will be much more than your standard Spinning class. You are invited to bring your own bicycle and trainer for optimum biomechanical development. The sessions will go through phases as we pass through the off season. This proven system periodization will establish a technique and fitness base upon which we build to increasing levels of fitness. The classes are designed to deliver both the optimum stress and optimum recovery between stress to yield optimum improvement. Signing up for the entire eight week session will provide time to see this big picture yet detail approach.
I will provide detailed instruction, explain the training logic, answer questions, provide feedback, motivate, and act as an objective 3rd party observer. My interest is helping you improve.
So, maybe you want to keep up with your friends, or be competitive in your age group. Perhaps you want to upgrade to the next category or even qualify for Ironman Hawii. Regardless of your reason, I want to help you reach your goals.
Here are some details:
The first session will be 8 weeks starting Sunday November 5th and will focus on base fitness and technique. Subsequent sessions will move from base to build, and when the weather gets warmer in spring I hope to head outside.
There will be 3 classes per week, meeting at 6:30pm Wed, and Fri for about an hour and on Sunday morning at 9am for at least 2 hours.
All classes will be held at Supreme Health and Fitness.
The classes are open to both members and non-members of Supreme Health and Fitness.
Cost for members is $100 ($4.17/class) for the first 8 week session. Cost for nonmembers is $125 ($5.21/class). This is a one time upfront cost for the first 8 week session. You are not required to attend all classes.
A minimum number of spots must be filled for the classes to take place, but the total number of spots will be limited.
Contact Supreme Health & Fitness and sign up today. Contact information below.
Casey Lamers
caseylamers@charter.net
USA Cycling Coach
Instructor, Supreme Health & Fitness
Supreme Health & Fitness
5555 Odana Rd.
Madison, WI 53719
(608) 274-5080
http://www.supremehealthfitness.com/
Attention recreational and competitive cyclists and triathletes.
I want to invite you to join me this fall and winter to a series of coached training sessions.
Many of you know me as the Spinning Instructor at Supreme, or from bicycle racing as a member of Great Dane Velo Club (GDVC), or from triathlons and runs as a member of Amy's Play Group (APG). You may not know that I am a USA Cycling coach. I love cycling and I love to teach and help others. In November and December I will be offering the first in a series of coached cycling classes.
Masters' Cycling will be much more than your standard Spinning class. You are invited to bring your own bicycle and trainer for optimum biomechanical development. The sessions will go through phases as we pass through the off season. This proven system periodization will establish a technique and fitness base upon which we build to increasing levels of fitness. The classes are designed to deliver both the optimum stress and optimum recovery between stress to yield optimum improvement. Signing up for the entire eight week session will provide time to see this big picture yet detail approach.
I will provide detailed instruction, explain the training logic, answer questions, provide feedback, motivate, and act as an objective 3rd party observer. My interest is helping you improve.
So, maybe you want to keep up with your friends, or be competitive in your age group. Perhaps you want to upgrade to the next category or even qualify for Ironman Hawii. Regardless of your reason, I want to help you reach your goals.
Here are some details:
The first session will be 8 weeks starting Sunday November 5th and will focus on base fitness and technique. Subsequent sessions will move from base to build, and when the weather gets warmer in spring I hope to head outside.
There will be 3 classes per week, meeting at 6:30pm Wed, and Fri for about an hour and on Sunday morning at 9am for at least 2 hours.
All classes will be held at Supreme Health and Fitness.
The classes are open to both members and non-members of Supreme Health and Fitness.
Cost for members is $100 ($4.17/class) for the first 8 week session. Cost for nonmembers is $125 ($5.21/class). This is a one time upfront cost for the first 8 week session. You are not required to attend all classes.
A minimum number of spots must be filled for the classes to take place, but the total number of spots will be limited.
Contact Supreme Health & Fitness and sign up today. Contact information below.
Casey Lamers
caseylamers@charter.net
USA Cycling Coach
Instructor, Supreme Health & Fitness
Supreme Health & Fitness
5555 Odana Rd.
Madison, WI 53719
(608) 274-5080
http://www.supremehealthfitness.com/
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