Core Matters

Archive for the ‘Cycling’ Category

 
 
Tuesday, January 24th, 2012

Physical Equilibrium founder and personal trainer Sara Dimmick recently obtained her Training Peaks certification. It is the 10th certification that Sara has acquired. PhysicalEquilibrium_TrainingPeaks

Training Peaks, defined as “the ultimate training and nutrition software,” is said to help motivated individuals and professionals achieve health, fitness and peak athletic performance.

The software makes it seamless for individuals and training groups to plan & log workouts, track results and monitor data such as heart rate zones, mileage, pace, elevation. It has downloadable GPS and power meter compatibility with most popular brands and devices. It also allows athletes to more easily communicate with their trainers and teammates.

While the software is available to anyone, Sara believes that it is of the most benefit to triathletes, cyclists and long-distance runners. For more information or to sign up for the program, visit the company’s website at http://home.trainingpeaks.com.

Wednesday, October 12th, 2011

Just because the weather is turning cooler does not mean that you need to give up your outdoor activities. With the exception of maybe open water swimming, (unless you are Tim Williams who continues to swim at Brighton Beach each morning) you can continue with just about every other outdoor activity that you enjoy during the summer months by simply making a few slight modifications to your clothing. Sarah_FALL

For those who enjoy tennis, golf, cycling and running, adding another clothing layer should suffice. Early morning joggers and cyclists, however, should also consider purchasing long fingered gloves and toe booties to layer on top of your cycling shoes.

Now is also the perfect time of year to head out to the farmer’s market and stock up on seasonal fruits and vegetables. Squash and root vegetables are abundant during the fall months and are a unique and healthy option to add to your diet.

A low calorie option to pasta is spaghetti squash. It is easily prepared in the microwave or it can be baked in the oven.  It is very tasty and provides enough fuel for you to continue the outdoor activities that you love so much.

For a green market near you check out the list by visiting:  http://www.grownyc.org/ourmarkets.

Happy fall!

Tuesday, June 28th, 2011

All I have heard for months is how great the Ride to Montauk is.

“The course is so beautiful!” and “It’s flat all the way,” friends continually told me. I wasn’t even really sure where exactly Montauk was, but I figured having a 70 mile bike ride hanging over my head would force me to start training earlier this year than in years past.  As usual I recruited my trustworthy training partner, Jenn, and along the way we bullied Megan, a member of Physical Equilibrium’s triathlon team, into joining us as well.

We began training in March and I am happy to say that it went really, really well. We completed  a 60-mile training ride two weeks before the event so we would have two weeks to taper properly.

On race day, we were all pumped and excited, especially for the variety of  promised foods at the finish line! Since the ride offered distances of 30, 70, 100 and 145 mile courses, I was curious to see how it would be organized as everyone finished at thmontauke same location. The directions on the website and the materials we received in the mail happened to be extremely thorough and well organized.

We checked our bikes for transport in Manhattan the day before the ride and arrived at Penn Station the morning of to travel to the starting line.

We arrived on time and our ride began at 9:45am. The first few miles went smoothly but disaster struck well before the first rest stop at 14.5 miles as a long stretch of road was flooded from the previous day’s rain storm. At one point we actually had to dismount our bikes and carry them through wet sand to avoid submerging our entire lower legs. Making matters worse, Jenn also crashed into Megan as Megan was forced to stop short to avoid a bottleneck crash along the flooded road.

Not much later, I fell behind the group and was riding solo through a “lake” when a car sped up to pass me in what seemed as an intentional attempt to soak the riders. And after being soaked, I proceeded to get a flat tire. Not even 12 miles in and we were wet, wounded and off of our training pace.

After a quick pit stop, Jenn got her first flat tire and I got my second. My second stoppage allowed Jenn and Megan to ride ahead of me so we made up to just meet up later in the race.

With 10 miles remaining, the three of us soaked, angry and tired women met up. Everyone had incurred at least two flat tires among other hazards to our bikes and bodies.

Finally, finally, finally at 5:00pm we made it to the finish! With dreams of free beer and delicious food I was soon disappointed. We waited in a line to check our bikes; waited in a line to retrieve our bags; set up camp in the food line while taking turns going to the bathroom. By the time we made it to the front of the line,  the beer was gone and we certainly didn’t care about waiting in line for the free t-shirt.

Thank goodness for friends who check a bottle of white Lambrusco with their end of race gear! The three of us split this delicious drink while waiting for our food, so at least the edge was taken off and we could begin to relax. By 7:00pm we had barely gotten our food and processed to run to the train only to find out that it was full! We ran back to the finish area just in time to catch one last bus that was leaving for Manhattan.

I am happy that I was able to persevere through this ride, but unless the organizers make some serious changes to next years’ course and the overall organization, I’ll most likely pass on participating again. The weather alone was certainly not the only factor that contributed to this bike ride experience that I will surely never forget!

- Sarah Currie

Monday, February 7th, 2011

Gilda’s Club NYC, a nonprofit organization that offers free support for everyone living with cancer – men, women, teens and children – along with their families and friends, is seeking riders for its 2011 TD Bank Five Boro Bike Tour team. The race is scheduled for May 1st and Physical Equilibrium’s Sarah Currie will coach the team.


Those interested in supporting, training and competing with Gilda’s Club must commit to helping write or raise $1,500 for its charity. This fundraising goal also includes race entry (which is sold out to the general public) in addition to:

  • Personal fundraising website
  • Informative meetings and assistance
  • Fun social events
  • Training, group runs and nutrition tips
  • Race day support
  • Philanthropic satisfaction for a great cause.

The first informational meeting will be held on March 3 at 6pm at Gilda’s Clubhouse on Houston Street. For more information and to register, please contact Michelle Ramlochan of Gilda’s Club at 212-647-9700 x259 or at mramlochan@gildasclubnyc.org.

Tuesday, June 8th, 2010

bike1Many people overlook the importance of maintaining proper posture while riding their bikes.  Whether riding inside our outside, proper posture is extremely important to prevent against injury and in order to gain the full benefit of the cycling workout.  Here are a few tips to help with posture:

Handlebars

Proper location of the handlebars is necessary to prevent against injury.  If the handlebars are placed too far away from the seat, the rider is forced to hunch over with his or her arms hanging.  This can  produce neck and back strains and initiate lingering pain.

Seat Placement

For avid bike riders, I recommend seeking the assistance of a professional to help adjust the seat accordingly.  Spin class instructors can adjust your spin bike for class to better suit your body, and for those who ride on their own bike outdoors, I recommend finding a bike retailer or cycling coach who is bike fit certified. Improper placement of the seat can strain the leg and lower back muscles.  Both of these muscles are extremely critical to cycling, so any injury to these muscles can significantly hinder the cycling experience.   To avoid injury, the seat must be placed according to your height; neither too high nor too low.  bike2

Posture

Proper posture begins with the core – specifically by being able to hold the abdominal muscles tight enough to support the lower back.  Arms and elbows must be relaxed and shoulders should be pushed down away from the ears and towards the middle of the back.  The butt should be slightly pushed out so the lower back is not rounded.  Finally, keep the torso in a diagonal line with the core engaged while driving power through the hips and legs.

If you’re looking for more information on cycling posture, visit Joe Friel’s blog by clicking here.

Have some great times on the bike this summer and be safe!