Unleash Your Inner Olympian

I am building a fire, and everyday I train I add more fuel.  At just the right moment, I light the match.  

Get the gas can! We're adding fuel!

This quote from two-time Olympic champion Mia Hamm is one of two favorites I’ve encountered this week.  The other is by Voltaire:  The most important decision you can make is to be in a good mood. 

Together, they’ve inspired this workout by reminding me that everyday we have a chance to internalize the most enduring qualities of an Olympian:  passion and commitment (because passion alone can't fuel a dream).  This “Sochi Sprinters” playlist/profile is designed to tap into your will to commit and desire to win...and to spark some smiles.  And although there is much to criticize socially and politically in Russia, I would like to thank the Sochi Olympics for one musical victory:  reuniting T.A.T.U.

Video highlights to the playlist include "Best Of" Winter Olympics clips, the 1980 Miracle on Ice, record-breaking ice skating performances and a skydiving Queen!

Playlist:

1.  Welcome to Sochi
2.  You are Made of Love (Original Extended) – Ferry Corsten
3.    James Bond Theme – Moby’s Extended Mix

4.   Not Gonna Get Us – T.A.T.U.
5.  Faster, Harder – Scooter
6.   Nessaja (Original and Ultimate Club Mix) - Scooter
7.   Sweet Child of Mine vs Mr. Brightside – Guns 'n Roses vs The Killers - DJs From Mars Bootleg Remix
8.  You Are the One – Shiny Toy Guns
9.  Titan - Blasterjaxx and Badd Dimes
10.   Pyres of Varanasi – Thirty Seconds to Mars
11.  Do Or Die – Thirty Seconds to Mars (followed by a little more Pyres of Varanasi)
12.  The Kids Aren’t Alright – The Offspring
Cooldown:
13.   Lyudi Invalidy (Piano Version) – T.A.T.U.
14.   Everything Will Change – Gavin DeGaw (Official Song of Team USA 2014)

Class Profile:

~10 minute Warm Up
:30 x 5 -  Zone 5/6
1 minute recovery between each of the :30 sprints
3 minute recovery following the full set
:20 x 5 – Zone 6/7
1 minute recovery between each of the :20 sprints
3 minute recovery following the full set
Lead Outs followed by Sprint 
3:00 Lead Out (Zone 4) and :30 Sprint (Zone 7) x 3
2 minute recover between each 3:30
Cooldown

This is a class designed to (1) activate the Type 2 muscle fibers; (2) teach the body how to keep calling on the anaerobic energy system; (3) train the body to better recover from anaerobic energy use.  The workout is a killer (at least it should be if you're doing it right!), and can break us during class, but it’s a challenge like this that takes us to the next level of performance. 

Keep in mind, Zone 4 is your Functional Threshold Power (FTP) - the maximum average power you can sustain for one full hour - so all of the sprints are happening above threshold.  (For example, Zone 5/6 is 5%-25% above threshold, so if your FTP is 200 watts, you’re aiming for 210-250 watts during your sprints.) There is no tension release during recovery.  Tension stays high, and your power output during recovery is decreased to below threshold by decreasing RPMs.  Sprints are done seated, standing and as a combo – I provide cues for each sprint, but also provide opportunities for participants to choose whether they’d prefer to be in or out of the saddle.  Sprint RPMs range 90-110.  Recovery RPMs range 55-70.

My dish didn't really look like this,
but since I downloaded this
random Crabmeat/Avocado Salad
pic, I thought I'd share it with you!

 Pedals to Palate:

On my way to Chicago today to speak at ABA’s Mid-year Conference, I found this superb dish at Legal Sea Foods.  Home recreation is a must!

Crabmeat lightly mixed with whole ground mustard plopped on top of half an avocado and surrounded by olive oil-drizzled cukes, tomatoes, scallions and egg.  Simple, light, healthy, delicious!