A Day at the Beach

July 12, 2010 by brenna · Leave a Comment 

Summer is finally here – YES, it’s even here in Vancouver! The sun is out, dogs are running in the parks, it seems everyone is happy, and life seems swell all around.

* Cue dreamy music *

Aaah, it would just be so wonderful to spend a whole day lying on the beach doing nothing at all…….

**** !!!!!!! ****

With only one month until I leave for my trip, there is no time to procrastinate – let alone spend a whole day at the beach! It is time to get serious about training! In the past few weeks, I have been working on increasing the number of kilometers I ride each day. I am also making sure to practice riding both in the warm sun and while carrying extra weight on my bike in order to prepare for those factors that are sure to affect my performance when I am on tour.

But wait… the beach is pretty warm, and I’m pretty sure the stairs leading down to Wreck Beach would be of some benefit to my calves and thighs, no? I think so!

Yesterday, finding more than a few hours between yoga classes, I decided to take advantage of this extra time and squeeze a few extra kilometers into my day. Starting at Kerrisdale Community Center, I rode all the way up Marine Drive and down to Wreck Beach on the UBC Campus. It was such a gorgeous route, and very little traffic made for peaceful riding. Since I hadn’t had lunch yet, the wild raspberries and salmon berries along side of the road made for an extra-delicious boost of energy!

11 km later, I arrived at (the top of) the beach, and worked my way down the steeply 473 stairs to the ocean. This was my first visit to Wreck since last summer, and after throwing off my shoes and sinking my feet into that warm sand, I knew it had been too long! I was hot as a habenero and so immediately made my way down to the water. As soon as I my feet touched the tide, my whole body was re-energized. I couldn’t resist; I threw off all of my clothes and went straight into the water!

Weeeeeeeeeeee!

Best…training day… ever.

After I had my moment, I wrapped myself up in my only dry piece of clothing, and laid in the sun, waiting for it to dry me. With just enough time to ride to yoga and have a bite to eat before hand, it was time to head back up to my bike.

Oh yeah… those stairs!

Alllllllll the way back up those infamous Wreck Beach stairs I went, needless to say much slower and less enthusiastically than when I was coming down. A chocolate acai berry brownie ElevateMe! Bar gave me just enough energy to ride the 10 km back to Kitsilano. After having some dinner at Whole Foods Market– make that a LOT of dinner – I taught my two evening yoga classes at Yogacara Studio. The 12 km, generally uphill trek home was the last bit of biking I was able to squeeze in before the end of the day. Needless to say, I had a great sleep!

Today, my calves “thank me”, and I feel just a little bit stronger and more prepared for my trip.

Now, if only every training day could include a dip in the ocean!

* Interested in learning more about my ride this summer? Check out my new webpage at http://themooncycle.webs.com, or join “The Moon Cycle” page on facebook. Happy riding to you!

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Cycler’s Confession

May 26, 2010 by brenna · Leave a Comment 

As each day passes, I am that much closer to the cycling trip that will take me across Canada this summer. In fact, as of this writing, it is a mere 58 days until I leave! I am fully aware of the importance of training, but since the purpose of my ride is to raise money for a charity, I have been able to avoid thinking about the actual biking aspect by keeping busy with various fund raising projects and promotional events – until now!  It is only in the past few weeks that I have really started to think about training, and I realize that for each day I sit around and think about it,  I put off an entire day’s worth of preparing my body. Nonetheless, I am human, and  I will be the first to admit:

There are some days I just don’t feel like biking -  At all.

Now, biking isn’t just something I do for recreation. Like many folks in Vancouver, my bicycle is also my main method of transportation. Because I teach and work in various areas of the city, my average commute can range anywhere from 25 to 40 km per day. On a day off (which is a rarity), I will usually have to travel at least 10 km just to accomplish the simple errands of my daily life. In other words, there never really is a day where I am not required to be riding whatsoever.

However, on the days where I am only required to travel a short distance, I like to find ways to change up my fitness routine. To keep things “fresh”, while continuing to build the strength and endurance I require for my trip, I head to the park for a fun and energetic work-out.

Here is the circuit I created this week using the various play structures, paths and benches at my favourite park. Enjoy!

  1. Run to the park (5-10 minutes). Warms up body and gets cardiovascular system ready for work-out.
  2. Perform approximately 20 walking lunges (6 meters) along side of the community center: From standing with hands on the hips, step one foot approximately one meter ahead of the other, like you are taking a long stride, and bend both knees to a lunge. Your back knee should be about 2 inches from the ground, and your front knee does not go over your toes. Keep your upper body still. Works entire lower body and core.
  3. Perform 10 bench dips. Sitting on the edge of a bench, place your hands on either side of your hips with the fingers pointing forward. Walk your legs away from the bench, either with knees bent and feet flat on the ground about hip distance apart (easier) or legs fully extended and heels on the ground with the legs together(harder). Slide your bum off of the bench and bend your elbows 90 degrees. Press your body back up. Make sure your arms stay parallel to eachother and don’t over-bend or hyper extend your elbows. Works back of arms.
  4. 4) Perform 10 bench push ups. Place your hands on the back of the bench a bit wider than shoulder distance apart. Walk the feet back until you are in a plank position. Bend the elbows like a push up, and straighten, without locking, the elbows back to a plank. Works biceps and chest.
  5. Hip exercises: Lean over and place your hands on the back of the bench. Ensure your spine is straight, and bend your knees if you need to. Lift your right leg directly out to the side and lower down. Repeat for 5 reps. Continuing with the right leg, take our right leg directly behind you. Lower down and repeat for 5 reps. Repeat on other side. Works hips and glutes.
  6. Repeat exercises 3, 4, and 5 for one or two more sets.
  7. Perform 20 walking lunges away from bench.
  8. Monkey lifts: At the play structure, hold onto the monkey bars and let your legs dangle below you. Without moving your upper body, bend your knees and lift your thighs towards your chest. For more of a challenge, keep legs straight, and lift legs 90 degrees straight ahead of your body. Repeat 10 times, for 2 or 3 sets, taking a 60 second break in between. Works abs and stretches arms.
  9. Stretching on the grass: Take 10-15 minutes to cool down and stretch. Make sure to stretch the arms, the legs, the hips and the chest and hold each stretch for 30 – 60 seconds.
  10. Light jog back home (5-10 minutes). Cools down the body.

* The suggestions given in the above article are not meant in any way to be taken as medical advice or in place of a physician’s course of treatment. Please consult your doctor before beginning a new fitness regimen, like yoga, and always respect the limitations of your own body!

* Interested in learning more about my ride this summer? Check out “The Moon Cycle” page on facebook, or email me at yogabee@live.ca

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Resolutions… Really?

January 12, 2010 by Alison · Leave a Comment 

So this time of year many people are trying to follow new “fads” to quickly reach their new-year resolutions. I find with resolutions you have to be very careful because many people do crazy diets or workout regimens that are so out of the ordinary. If your new workout plan is so far from your regular schedule it makes in close to impossible to stick with it because life will get in the way!

What works best for me is changing the little things in my daily routine to reach my ultimate goal. If you want to lose weight try not to have ice cream in your freezer all the time or make sure that you eat small portions every two hours- none of this crazy dieting! This year I really want to become more flexible. It will help me with racing and training and be another defence against injuries! What I have planned is to go to workouts 10 minutes early 3 times a week to get in a little extra stretching. I am also looking into another yoga class that is scheduled on my day off so no conflicts will happen. The more conflicts this resolution causes within your life means the harder it will be to accomplish.
Baby steps in changing over time will work better than huge change all at once. Plus your body or lifestyle won’t have to go on a roller-coaster ride some resolutions can send you on!

So one thing I love doing is having smoothies after my workouts. My favourite is banana, 1/3cup milk, chocolate protein powder (I use Genisoy) and 1 and 1/2 tablespoons almond butter. Or if you’re not a chocolate person- vanilla powder and then instead of almond butter add different types of berries and orange juice. This seems to gets me through the morning and provides me with the protein and fruit I need for my routine.

I have also come across these new microwave egg cookers- you can find them as freebies at most Running Rooms. It is really simple and takes about a minute to cook an egg! Tastes great and is perfect for a good addition of protein to your breakfast even if your in a hurry like myself.

Here is a link about the egg cookers-

http://blog.getcracking.ca/microwave-egg-cookers-cooking-tips-and-recipes

To sum up this post: SIMPLE=ACHIEVE.

Thanks,
Alison Hooper – Canadian Junior Elite Triathlete

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