Well It’s that time again,two years ago I competed at the world masters outdoor championships in Italy. For the amount of training I put in I did well. As of last week I signed up to run the 200m and the 60m. Most of you know I have a very busy schedule with all of my athletes,so my training is limited. But I have 6 weeks to get into sprinting shape,so if any of you see me slacking call me on it. If you want to compete in anything in life make a plan,set a goal and work as hard as you can to accomplish that goal. A winner is someone who puts 100% effort into what they are doing.

It was a beautiful day to ride a little hot 79, I completed 13 miles in 44.13 min at the Rose Bowl. The first 2 laps I climbed the small hill at 11MPH it felt pretty good. The 3rd lap climbed the big hill at 7 MPH now that was challenging I felt a little spent at the top. I was glad to see the nice flat and fast 1.5 mile finish back down into the Rose Bowl top speed 34 mph.

It was Wednesday Feb 25th 12:00 Pm after taking 8 weeks off from riding. I had the great idea to go on a lunch time ride with one of my clients Michael MC. Now to tell you a little about Michael he is a client that I have been working with for 16 months off and on. He is a 50 year old avid mountain and road cyclist who has type 1 diabetes and still kicks butt in 12 and 24 hour races. I don’t want to put all his business out on the street; However when you have diabetes your energy levels are constantly messing with your performance and you really have to stay on top of your insulin levels if you are too high it not good and you’ll come crashing down. If you are to low, you must regulate how much food goes into your body or you’ll start to spike to high. You need to have balance and this is the point I’m trying to make. My cycling training went from 4 months of 45-80 miles a week to 8 weeks off and 3 miles a week. In order to perform optimally you need to have the proper mix of nutrition, training, flexibility, and recovery if you do not balance your program you will only fail to get great results. Every training session should build on the previous days work.

I’m writing this because Michael has taught me a great lesson. While I spend 6 days a week coaching my clients on proper nutrition and training sometimes you forget about yourself. I broke a very important rule that must be shared, when you have a lapse in your training you must ease back into your routine. Now I did not totally slack off but when it came to cycling fitness I did get served a plate of humble pie. Great Job!!!  Michael 

One last thing my other client Stu tried to kill me with one of his 35 mile rides which was a piece of cake. Until at the last minute we extended it to 50 miles which I did finish. And yes he did kick my butt.

So anyone who reads this blog and is not one of my clients, should become one. This proves I know what I’m doing my clients get stronger and I get to learn new lessons everyday.

Psycho Michael!!!

I found this great article on my friend Arno’s website so I thought I should share this info for my Tri-team athletes so enjoy.

Last Sunday a group of us went on 30 mile bike ride from Downey to Seal Beach. The weather was beautiful and came to the conclusion that when you train with friends the experience is much more rewarding. So when you feel like not working out or you need that extra push enlist some friends!

Great Job!  Stu,Vicki and Carol

Had a blast running the “Human Race” last Saturday night. Here’s a great shot a friend (Thanks, Fred!) took of me on the way back to the coliseum. My finish time 53:46 See how slow you run when you’re a 400m runner. Some of my WF Disney Squad did very well also Jeannie Y. ran 1:06:47 for her first 10k. She never ran further than 3 miles ever… I’m very proud of her. Everyday you should work on improving what you did the day before.

Peace and Love!

Wood

Check out this powerful Nike commercial featuring Matt Scott:

Lie on the ball so your shoulder blades rest on the highest part of the ball. With your feet planted firmly on the ground and abdominals engaged to stabilize your body. Hold a medicine ball or weight plate extended in front of your chest and rotate as far as possible to the left side without losing form. Once you’ve reached the left side move the weight to the opposite side without pausing. (2-3 sets 8-12 times)

Tip the farther out you move the weight the harder the exercise becomes.

Be smart and sensible and watch your portions!

The best thing to do if your diet fails…

Over the course of your life, there will be times when your weight goes up instead of down, when you eat things you know you probably shouldn’t, when you feel weak and depressed, and when it seems like you’ve really messed up on your diet. There is just one thing to do when that happens… DON’T GIVE UP.

Fruits, vegetables, legumes, and whole grain products are our best source of fiber. Most of these foods contain carbohydrates as well. It is essential to maintain proper fiber in the diet to prevent many different diseases (i.e. obesity, cancer, and cardiac disease). Fiber is also one of the key ingredients to long term weight loss. The recommended intake of fiber is 25-grams per day. The average fiber intake of a person who is on a high protein diet is only 10-grams!