my cycling life: 五月 2017

2017年5月31日星期三

Cannondale-Drapac fulfills Giro d'Italia aspirations

As the riders headed home with sore heads and sore legs after celebrating in Milan, they were satisfied with their performance and savouring the emotions of the 100th edition of the Corsa Rosa.

The team's highlight of the Giro d'Italia was, without a doubt, Pierre Rolland's stage victory in Canazeiafter going on the attack day after day in the mountains. Rolland timed his final solo attack on stage 17 to perfection and could count on teammate Michael Woods to block and dissuade the chase behind. The Frenchman was happy to swap any satisfaction of a good overall result for the heady emotions of a stage victory.

Kristijan Koren, Tom-Jelte Slagter, Alex Howes and Davide Villella all tried their luck in breaks or with late attacks, while Joe Dombrowski fought back from an injury-hit spring and went on the attack with Rolland on stage.

Formolo finished tenth overall and third in the best young rider competition behind Bob Jungels and Adam Yates as he targeted the overall classification of his home Grand Tour for the first time. He is out of contract this season, with Team Sky and Astana apparently interested in the young Italian but he seems happy at Cannondale-Drapac, knowing he has the freedom to aim high. He plans to continue to target the overall classification in 2018.

"As I said at the starting Sardinia, I wanted to test myself and go for the overall. I finished in the top ten as I hoped and so I have to be satisfied. I think the GC speaks for itself, I'm behind some big, big names of the sport but I'm ahead of other big names," Formolo told Cyclingnews with pride, while aware of where he lost precious seconds.

"I was just a pity I suffered on the last day in the mountains on Saturday and lost contact with the best guys. I've also got to work on my time trialling. Despite that my consistent riding in the front group shows what I can do. I've just got to keep working and stay optimistic. I'm only 25. Everybody says I can do well in Grand Tours and so I'll keep trying."

Woods shakes of his Rookie tag after a successful Grand Tour debut

Michael Woods made his Grand Tour debut at the Giro d'Italia. He suffered from allergies in the final week but played a vital role in Rolland's victory. He seemed to revel in the challenge of shaking off his 'Rookie' label, using the suffering to further fast-track his career and confirmation as a WorldTour rider.

"It was an amazing three weeks, it's been incredibly cool to ride the 100th Giro. There's been some tough lows and some incredible highs. It's hard not to make a cliché statement but everything about it has been epic," Woods told Cyclingnews.

"It's all bigger than I expected and the emotions I experienced were greater than I expected. Being part of Pierre Rolland's win was special. I haven't been that emotional about another guys win before."

"My personal high point was showing that I belong here at this level. Winning the bunch kick for fifth on stage six was a high point but there a couple of nights where I tossed and turned in bed thinking about how things would have been so different if we'd caught the break. I think I could have won that stage."

"Finishing the Giro leaves me as a much stronger, a much better rider all around. It's improved my bike handling, my positioning. Just the load I took on in these three weeks is huge. You can't replicate that in training."

Woods, Dombrowski and a few other from the Giro d'Italia roster are expected to return to racing for the Tour de Suisse in the hope of using their hard-earned form to target success.

"I'm already the most raced guys in the team with close to sixty race days in my legs but that's an accomplishment too," Woods pointed out.

"I hope my form is great for the Tour de Suisse after this great load. Either I'll be great or I'll flounder. We'll see…."

Tour de France favourites: form ranking

1. Richie Porte (BMC Racing)

Previous rank: 5th

Overview: The season may be long but momentum is a prized currency and one that Porte has squirreled away with a number of impressive performances. In Romandie he was light years ahead of Froome and several other Tour contenders with an assured display in both the mountains and against the clock, and if, unlike last year, BMC Racing don't leave their best GC asset at the side of the road, he will surely challenge for the podium this July. Up next is the Dauphiné, a race in which he could and should have made the podium last year.

Highlight: Winning the Tour of Romandie at the end of April to make it two WorldTour stage races out of three in 2017.

Lowlight: The cold day in Paris-Nice still raises questions.

Next race: Critérium du Dauphiné

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2. Alejandro Valverde (Movistar)

Previous rank: 2nd

Overview: Valverde hasn't raced since winning Liège-Bastogne-Liège in April, meaning for the first time since the season began he hasn't topped headlines or added to his palmares in over a month. Heading into June, the Dauphiné marks a switch for the veteran, too, with the emphasis shifting back to stage racing and a chance to add to his phenomenal run in week-long races, which includes wins in País Vasco, Catalunya, and Ruta del Sol. And while the Dauphiné is a step up in terms of competition there's no doubt that Valverde will fancy his chances at winning a third crown to add to his titles from 2008 and 2009.

Highlight: Polishing his Liège-Bastogne-Liège and Flèche Wallonne trophies at home.

Lowlight: A dry month of May but a rest was surely needed.

Next race: Critérium du Dauphiné

3. Alberto Contador (Trek-Segafredo)

Previous rank: 3rd

Overview: While Nairo Quintana has been flogging himself at the Giro d'Italia, Contador has been quietly going about his business both at home and in Tenerife, topping up his form ahead of, quite possibly, his final Tour de France. Well rested and motivated, he heads to another Dauphiné where he will look to take on Porte and Chris Froome for the top step on the podium. Last year Contador started brightly, wining the opening prologue at Les Gets before being pushed off the podium in the mountains but this year he will be looking for a consistently strong performance in which he starts on the front foot and maintains that level all the way through.

Highlight: Sadistically watching Quintana tire himself out at the Giro and knowing – first hand – how that might hamper the Colombian in July.

Lowlight: Still to win a race in 2017.

Next race: Critérium du Dauphiné

4. Nairo Quintana (Movistar)

Previous rank: 4th

Overview: Although Quintana was one of the few riders on this list to race during May that doesn't make his form any easier to predict for the Tour de France. After finishing second in the Giro his Movistar bosses will be wrapping him in cotton wool until the Grand Depart on July 1, meaning we will not see a glimpse of the climber's true form until Planche des Belles Filles on stage 5 of the Tour. Therefore the most pertinent question is whether the Giro sapped his form or allowed him to build up towards a second peak in July. History isn't on his side but, given Quintana's peculiar habit of hitting top form without taking traditional routes to his main objective, who's to say he won't be firing on all cylinders come the summer.

Highlight: Finishing second in the Giro and making it a gripping three-week race.

Lowlight: Only finishing second in the Giro.

Next race: Tour de France

5. Chris Froome (Team Sky)

Previous rank: 1st

Overview: Having not raced since the Tour de Romandie, it's difficult to assess the defending Tour champion's form but, by recent evidence, courtesy of his social media portfolio, he's certainly leaned up in time for the Critérium du Dauphiné. The week-long French race always provides an important marker ahead of July's main event but this year's edition takes on greater significance for Froome, who hasn't won all year and has Porte snapping at his heels. With the Australian gaining in confidence now is the time for the Team Sky rider to step up and remind his former teammate just who is boss.

Highlight: A block of training in Tenerife.

Lowlight: A disappointing Romandie was hampered by bad weather and a back injury.

Next race: Critérium du Dauphiné

6. Dan Martin (Quick-Step Floors)

Previous rank: 7th

Overview: Another of the collective that have not raced since the Classics, Martin has maintained a high level of consistency since the turn of the year and was unfortunate to end his first block of racing without a major win in the Classics. Attention now turns back to stage racing and, having finished third in the Dauphiné 12 months ago, the Irishman will be looking for a similar performance this time around. Unlike last year, there's the small matter of an individual time trial to contend with, but if Martin has genuine hopes of breaking into the Tour's top five then it's this type of hurdle that will need to be overcome.

Highlight: He hasn't finished second to Valverde in over a month.

Lowlight: Losing Alaphilippe for the Dauphiné and the Tour makes leadership an easier proposition but the two climbers worked well together.

Next race: Critérium du Dauphiné

7. Romain Bardet (AG2R La Mondiale)

Previous rank: 6th

Overview: Like Valverde, Bardet has not raced since the Spring Classics but, unlike the Movistar rider, this has not been a vintage year for the Frenchman. There have been flashes of the form that saw him climb onto the podium in last year's Tour – and Dauphiné – but they have been few and far between. The Dauphiné provides AG2R La Mondiale's talisman with the chance to readdress a season that has yet to spark into life and, with a number of stages that suit him, the Dauphiné is the perfect opportunity.

Highlight: Climbing 27,000m at a recent training camp.

Lowlight: Losing teammate Mikaël Cherel to a recent crash in training.

Next race: Critérium du Dauphiné

8. Louis Meintjes (UAE Team Emirates)

Previous rank: 8th

Overview: Virtually anonymous at the Tour de Romandie, Meintjes is at least consistent in that he spent the opening months of 2016 flying under the radar before sealing a top 10 place at the Tour de France. If he is to maintain that level of consistency then he will need to produce a ride in the Dauphiné, where he cruised to ninth place last time around.

Highlight: Still that sixth place in País Vasco back in April.

Lowlight: Probably expected a better performance in Romandie.

Next race: Critérium du Dauphiné

9. Esteban Chaves (Orica-Scott)

Previous rank: 9th

Overview: Another month without racing and time is beginning to run out for the Colombian if he is to remain a genuine contender for a top 10. Having recently been added to Orica's line-up for the Dauphiné all eyes will be on the Colombian but rather than expect a result, a more realistic aim would be a week of racing pain-free after his earlier knee injury. In Simon Yates the team have cards to play for June's pre-Tour race.

Highlight: He's back on the bike and back on track for the Tour de France.

Lowlight: Hasn't raced since February.

Next race: Critérium du Dauphiné

10. Fabio Aru (Astana)

Previous rank: 10th

Overview: Like Chaves, the Sardinian has had an injury-hit campaign. Aru has not raced since pulling out of Tirreno but has been stocking up on miles at altitude ahead of the Dauphiné, where he won a stage last season. Although a return to the Tour de France was not part of the original plan it at least gives the 26-year-old the chance to make up for last year.

Highlight: Heads into the Tour will less pressure than 12 months ago and with a year's more experience.

Lowlight: Injury ruled him out of the Giro.

Next race: Critérium du Dauphiné

Summerhill charged with firing a gun while riding in Colorado

A cyclist was seen firing a handgun into a hillside as he rode along South Deer Creek Road, in the rural area south-west of Denver, during the afternoon of Tuesday, February 21.

According to the police report, he was followed by resident Joe Porter after his wife Shawn heard shots while she was fetching her mail, and saw the cyclist firing his gun into a hillside "between two driveways ... with a freestanding garage and a vehicle parked in front of it".

Joe Porter videotaped the rider, claiming to have seen a handgun in the rider's jersey pocket. Porter identified his kit as that of the UnitedHealthcare team, and said he believed the rider to be Summerhill, who was then tracked down by Deputy Jeffrey Pedersen later at a fitness club.

"The male initially denied shooting, but then admitted that he had a bad day and need to vent, so he decided to shoot," the report read. "He confirmed that he had been riding his bicycle in Deer Creek Canyon on a five-hour training ride and had needed to vent before he got back to his vehicle."

Summerhill reportedly told the officer he did not realise there were homes in the area and that it was illegal to shoot at the hillside.

Summerhill is due in court on July 12 for a pre-trial hearing.

http://www.cyclingnews.com/news/summerhill-charged-with-firing-a-gun-while-riding-in-colorado/

Contador confirmed to lead Trek-Segafredo at Criterium du Dauphine

Contador has finished on the Dauphine podium three times in his career with tenth place his worse result from seven starts. In 2016, Contador won the Les Gets prologue and enjoyed several days in yellow before slipping to fifth place overall.

At the Criterium du Dauphine, the 34-year-old will be well supported by his Trek-Segafredo team which features predominately Spanish riders. Haimer Zubeldia, Jesus Hernandez, and Markel Irizar will all be key men in the high mountains for Contador.

In 2017, Contador has finished second overall at Vuelta al Pais Vasco, Volta Ciclista a Catalunya, Paris-Nice and the Ruta del Sol but is still searching for his first win in Trek-Segafredo colours.

Although Colombian Jarlinson Pantano misses the race and instead heads to Tour de Suisse, Austrian Michael Gogl will be on hand in the mountains for Contador. Gogl is likely to be a key man at the Tour de France for Contador with the Dauphine an important test against the likes the Chris Froome (Team Sky), Richie Porte (BMC) and Alejandro Valverde (Movistar).

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Belgian Edward Theuns is the sole fast man in the team and will be given opportunities in the flatter stages to chase stage wins. The team is rounded out by domestiques Andre Cardoso and Fumiyuki Beppu.

The Criterium du Dauphine starts with a 170.5km stage around Saint-Étienne on Sunday, followed with a 171km stage from Saint-Chamond to Arlanc. The stage 4 time trial from La Tour-du-Pin to Bourgoin-Jallieu should see the first gaps open up on the general classification before the mountain heavy back end to the race. Cyclingnews will have daily live coverage start to finish of each of the eight stages.

Trek-Segafredo for the 2017 Criterium du Dauphine: Alberto Contador, Andre Cardoso, Edward Theuns, Fumiyuki Beppu, Haimer Zubeldia, Jesus Hernandez, Markel Irizar, and Michael Gogl.

http://www.cyclingnews.com/news/contador-confirmed-to-lead-trek-segafredo-at-criterium-du-dauphine/

Summerhill resigns from UnitedHealthcare

A statement from the team on Tuesday confirmed the resignation.

"Momentum Sports Group holds our athletes to the highest standards of ethical conduct and accountability – both on and off the road. Following an internal investigation, we accepted Mr. Summerhill’s resignation from the team, effective immediately. The personal actions of one individual do not represent the values of our dedicated athletes, sponsors or fans, and we offer our sincerest apologies to anyone who may have been impacted," read a statement from the team.

Summerhill was seen firing a handgun into a hillside when riding along South Deer Creek Road during the afternoon of Tuesday, February 21. Joe Porter videotaped Summerhill, claiming he saw a handgun in his jersey pocket. Porter identified Summerhill's UnitedHealthcare kit, helping Deputy Jeffrey Pedersen track down Summerhill at a fitness club.

Summerhill is due in court on July 12 for a pre-trial hearing.

Summerhill, who has been with the Pro-Continental team since 2012, had only been back in America for a matter of days after racing the Tour of Japan. The 28-year-old won the Sakai prologue on May 21 and recorded a DNF in Toyko on May 28. Summerhill also won a stage of the Tour de Taiwan inMarch, finishing seventh overall.

http://www.cyclingnews.com/news/summerhill-resigns-from-unitedhealthcare/

Can You Handle Justin Theroux's Hardcore Workout?

Justin Theroux worked in Hollywood for two decades before he was given his first leading man role, in Damon Lindelof’s adaptation of The Leftovers. That seems shocking given the New York actor’s electrifying presence, chiseled good looks, and insanely shredded physique.

Now in the show’s third and final season, those assets are no longer a secret, with Theroux’s torso on display on city buses and billboards all over the world. Though always lean, Theroux was able to add dense muscle to his frame with a program built by trainer Jason Walsh of Rise Movement, who introduced him to a variety of complex movements, like front squats.

For Theroux, training with Walsh was not only a way to look good for the camera, but also a way to energize him through the long days on set filming the HBO series.

How important is fitness to you, both personally and for your roles?

Fitness is extremely important, but like anyone I almost always dread it. That being said, when I go for even short stretches without some form of movement, I find my mood and general mental health suffers. It seems antithetical, but exhausting yourself in a workout almost always pays dividends later in the day by boosting mental and physical energy. As for roles, it depends purely on what the demands are of the character. That being said, and as I mentioned before, getting in a pre-work workout is almost always a good idea prior to a long day on set.

How has your training evolved over your career?

In my twenties I almost never hit the gym, but that was mainly a result of a much more active lifestyle in New York, where I was almost always walking, on a bicycle or a skateboard to get places. So in that sense it was mostly cardio. Nowadays, I try to mostly work with simple weights, but at a clip with very short rests in between sets in an effort to get a metabolic workout while maintaining muscle.

How strict are you about your diet?

I’m not strict. I give myself most of the things I want except sweets. If I have anything going for me, it is that I’m consistent about my eating. So if I have lapses at the gym I don’t feel like I’m starting over again. The biggest boon to my overall health has probably been the elimination of sugar, which is much harder than you think just on a practical level, as sugar is snuck into almost everything. I highly recommend sugar elimination to anyone trying to change habits. It’s a drag at first, but like anything, that craving usually goes away after a few months. I honestly think at some point we’ll be looking at sugar the same way we look at tobacco.

Are there any athletics you do in addition to your work in the gym?

I have never been very sporty, but I love to bike. Not long, torturous rides Tour de France–style, rather I like just grabbing my bike for a cruise around New York. It’s [like] the best video game [and you’re] going much faster than cars.

Training

“Justin’s body responded to complex stresses in a tremendous way,” Walsh says. “Once he added these moves to his regime, it unlocked a whole new body for him.”

http://www.mensjournal.com/health-fitness/articles/can-you-handle-justin-therouxs-hardcore-workout-w484780

5 Easy Ways to Stay Active On Vacation

There are so many excuses not to work out while you’re on vacation. Your hotel doesn’t have a gym. You don’t have any equipment. Your travel itinerary is too packed. Plus, you’re there to relax. You figure you’ll get back to your regular routine once your trip is over, right? Actually, while it’s tempting to take a break completely, it’s even harder to restart your fitness routine after just a week of inactivity.

While you don’t have to pack in an intense workout every day of your trip, it’s easy to find time to do a few high-impact activities (like running or jump roping) or some more leisurely activities that you can enjoy while you sightsee, like biking and kayaking. Read on for five ways you can stay on your fitness game while you’re in vacation mode!

Jump rope

Skip your way to a fitter physique! Jump ropes are inexpensive, portable, easy to use and provide a killer workout. Even just a 10- or 15-minute session can torch major calories, so it’s easy to fit a quick sweat sesh into your day, whether you’re in your hotel room or by the pool. Plus, virtually anyone can do it, and it doesn’t require a complicated round of reps and sets to get it right. Before you head out on your next weekend trip or resort getaway, stash a jump rope in your bag for one of the easiest ways to increase your cardio fitness, agility and strength on the go. To give variety to your workout, alternate between forward jumps, side-to-side and backward jumps. For a more advanced move, try alternating legs with single-leg jumps to build your lower body strength.

Run on the beach

You’re on vacation, so lose the treadmill. Even if your hotel has a gym, there’s nothing like running along the coastline and breathing in that salty ocean air to get your body into vacation mode—especially knowing there’s plenty of R&R at the finish line. Even for intermediate to advanced runners, a run on the beach can be a real cardio challenge. The unpredictable surface of sand causes your muscles to work even harder. Similar to running hills, running in the sand is a resistance workout. Before opting to go barefoot, check that the beach isn’t covered in tiny rocks and shells, and take your shoes with you just in case. For beginners, try running in the packed, wet sand close to the ocean (preferably during low tide) which creates a more sturdy and even foundation. If you’re really ready to feel your calves burn, take your stride to the dry sand away from the water, where even 10-minute miles will feel like a sprint!

Take a bike tour

Just like running, biking is a great way to crush your workout and discover the local scenery at the same time. Many hotels and resorts offer bike rentals, and if not, you can usually find a local bike shop or public bikes you can rent by the hour. Depending on your speed and body weight, biking can burn up to 500 calories an hour, and is a great way to squeeze in a little cardio in between seeing the sights. Plus, it’s much cheaper and easier than driving in many cities that are bike-friendly. When looking for a bike tour in your vacation destination, check if there are any that incorporate your interests or the places you’re hoping to check out. Some guides include stops to check out local nature and wildlife, while others let you explore cultural and historical sites.

Water sports

For those who love the life aquatic, vacation is the time to dive in and try a new water activity. From paddleboarding and kayaking, to surfing and jet skiing, to snorkeling and scuba diving, there’s no shortage of water sports for you to choose from in many beach destinations. Stand-up paddleboarding, commonly referred to as SUP, is an incredible core workout, and you can even do yoga, Pilates or other exercises on your board. Kayaking tours can be just as memorable as they are a good workout. In Miami Beach, for example, you can go on a full moon kayak excursion at Oleta River State Park with tour operator BG Oleta River Outdoor, where you’ll paddle out through the mangroves under the moonlight to enjoy live music and s’mores on a tiny island. And in Puerto Rico, the famed Bioluminescent Bay also makes for a magical, once-in-a-lifetime kayaking experience by evening, as a mysterious aquamarine light is created by the tiny micro-organisms in the water.

Hit a new class on ClassPass

One of the best parts about your ClassPass membership is that you can still use it when you’re traveling, as long as you’re in one of the cities where it’s offered. Thanks to the Flex feature, you have access to classes in more than 39 cities worldwide when you’re on the road! While it can be easy to get in the rhythm of going to your same favorite four or five studios in your hometown, being in a new city forces you to switch it up and go outside your comfort zone to try something new. Plus, it’s a fun way to experience the local fitness community, and meet new friends if you’re traveling solo.

video:Intermittent Fasting & When Do I Exercise

12 CrossFit Workouts Anyone Can Do

If you've never tried CrossFit, you probably assume the barbell-and-burpee-heavy WODs (it stands for Workout Of the Day) are way out of your fitness range. As a beginner, odds are you're right. But not all CrossFit workouts require being insanely fit or for you to know your way around a clean and snatch and Romanian deadlift.

"Just make sure you follow these three principles: technique (move safely and focus on form the entire time), consistency (keep at it so you see improvements over time), and intensity (push yourself as hard as you can for the short amount of time you're working)," says JJ Christopher, owner of Division St. CrossFit in Chicago, Illinois. Try it yourself with any of these 12 entry-level workouts. Be sure to do some light cardio like an 800-meter run or jumping jacks and stretching beforehand. Make it through all dozen and you have no excuse not to join your nearest box (CrossFit-ese for gym).

21-15-9

(From JJ Christopher of Division St. CrossFit, Chicago, Illinois)

21-15-9 (this means you do 21 reps of both exercises, then 15 reps of both, then 9 reps of both as fast as you can)

Deadlifts (Beginners should try to do a weight between 95 and 135 pounds for this.)
Burpees (From a standing position, place hands on floor, jump feet back, perform a push-up, then jump back up to standing.)

Countdown

(From JJ Christopher of Division St. CrossFit, Chicago, Illinois)

10-9-8-7-6-5-4-3-2-1 (similar to the WOD above, this series has you perform 10 reps of each move, then 9 reps, then 8 reps all the way down until the last set is just one rep of each)

Dumbbell Thrusters (Hold a 15- to 25-pound dumbbell with both hands in front of your chest. Squat down, keeping the dumbbell in place, then stand back up while simultaneously raising the dumbbell overhead.)
Kettlebell Swings (Try to do them with a 53-pound kettlebell, but if that's too heavy you can use a 35-pound one.)

All Body Weight

(From JJ Christopher of Division St. CrossFit, Chicago, Illinois)

As fast as you can, perform three rounds of the following moves:

15 air squats (You don't need any weights for this one.)
15 sit-ups (Make sure your hands touch your toes at the top of each sit-up.)
10 push-ups
10 ring rows (Think of this as a push-up in reverse. You position yourself under two rings looking up, holding the rings in your hands, with your arms extended, feet out in front of you, body in a straight line, and core engaged. Pull up until your chest reaches the rings. If you don't have access to rings, you can do pull-ups on an assisted pull-up machine at your gym or substitute dumbbell bent-over rows. For that last option, you place one knee and hand on a bench, hold a dumbbell in the other hand, and pull it up towards your body.)
5 burpees

530-Meter Sandwich

(From Kelly O. Fluharty of CrossFit 813, Tampa Florida)

Start off with a 530-meter run
40 air squats
30 sit-ups
20 burpees
10 pull-ups (If you don't have access to a pull-up bar, place a barbell on a rack with heavy weights on it to keep it stable. Position your body underneath it with knees bent and weight lightly on your toes and pull your chest up to the bar.)
Finish with another 530-meter run

Lunges and Jumps

(From Kelly O. Fluharty of CrossFit 813, Tampa Florida)

Finish five rounds of the following as fast as you can:

15 lunges carrying a 65-pound barbell in the front rack position (Hold the bar in front of you, resting on your shoulders, with your fingers touching the bar to keep it stable and your elbows pushing up to keep the bar in place. Alternate legs, making sure your knee kisses the ground in each rep.)
60 single jumps with a jump rope (CrossFit often uses a move called the double under, which is when the rope goes under your feet twice during each jump. But it can be tough to master, which is why there are often options to do single jumps instead. If you can do double unders, do 30 here instead of 60 singles.)

10-Minute Swing, Jump, and Dip

(From Kelly O. Fluharty of CrossFit 813, Tampa Florida)

Set the timer for 10 minutes and complete as many rounds as possible of the following moves:

10 kettlebell swings
10 box jumps (This is another common CrossFit move, where you stand in front of a 20- to 24-inch box and jump up on to it with both feet at the same time. It can be intimidating, so you can step up and step down instead of jumping if you'd like. Just make sure you stand all the way on top of the box.)
10 ring dips (Holding a ring in each hand, lower yourself until your hands hit your underarms, then push back up until arms are straight. Feel free to lightly rest your toes on the floor for help if you aren't strong enough. You can also do classic triceps dips with your hands on a bench behind you and feet extended out in front.)

http://www.mensjournal.com/expert-advice/12-crossfit-workouts-anyone-can-do-20140408/10-minute-swing-jump-and-dip

The Best Cross-Training Moves for Trail Runners

More News

Trail running isn’t for sissies. Knocking out miles while traversing singletrack trails, hopping over rocks, and adjusting your stride length to climb and descend hills requires more stability and control than running on a predictable sidewalk. This is exactly why cross-training is so important for trail runners. By incorporating the right moves, you can overcome muscular imbalances that often lead to injury while improving your overall coordination and control. For that, Richard Wilcock, a Certified Strength and Conditioning Specialist, suggests a program focused on developing unilateral strength, balance, and coordination — like the one below.

[youtube https://www.youtube.com/watch?v=_BX9SwZTurA]

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Single-Leg Squats

Wilcock points to single-leg squats as a go-to move for bullet-proofing your knees while increasing stability. But since single-leg squats are tough, and require both good hip mobility and leg strength, Wilcock starts his clients with a single-leg squat to a box or bench, then provides other bodyweight-based modifications to gradually build up to an unassisted single-leg squat. Start by doing two to three sets per leg of eight to 12 repetitions.

Step-Ups

Since trail running is practically synonymous with hill running, step ups are a good way to build the strength necessary to get you up those hills. Plus, they’re also great for hip stability. “All trail runners should be able to step up onto a knee-height box off either leg,” Wilcock says. “If this is doable, then weight should be added to make those climbs even easier.” Start with three sets of 15 to 20 step-ups per leg.

Band Walks

It’s pretty common for runners to have weak abductor muscles and limited glute activation during running, particularly of the gluteus medius. The challenge is that trail runners need to be able to move quickly in all directions, and by targeting the abductors, you prepare yourself for these lateral movements. For that, Wilcock picks band walks. Loop a small resistance band around the balls of your feet, and after lowering into a half squat with your glutes and core engaged, take 10 steps to your left, then reverse the movement and take 10 steps back to your right. Perform three sets.

[youtube https://www.youtube.com/watch?v=6sxhMeho8q4]

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Single-Leg Hop-and-Stop

“A combination of power, balance, and control, hop-and-stops offer everything a trail runner needs,” Wilcock says. The goal of the exercise is to hop up and land on the same leg, coming to a complete stop, without letting your other foot touch the floor. You then hold the position for a couple seconds before performing another hop on the same leg. Do three to five hops on one leg before switching sides. Complete three to five total sets.

Squat Jumps

Running is a high-impact sport that’s made all the more challenging with varied terrain. “On flat surfaces your knees and ankles have two to three times your bodyweight in force put through them with every stride,” Wilcock says. “On a trail descent, the force is much higher.” Squat jumps allow you to mimic the increase in force in a controlled environment, ultimately building knee stability and power at the same time. Start by performing two to three sets of eight to 10 repetitions, landing each jump as softly as you can.

Single-Leg Medicine-Ball Toss

One final exercise that helps improve ankle stability and core strength comes from Mike Kneuer, a personal trainer in Boca Raton, Florida. He suggests performing the single-leg medicine ball toss barefoot or while wearing a minimalist shoe to help engage the smaller muscles of the foot and ankle to increase proprioception. Stand on one leg, with your knee slightly bent, holding a medicine ball in both hands. Bounce the ball off a wall, catching it as it comes back to you. Remain standing on one leg the entire time. Do three sets of 15 throws per leg.

http://www.mensjournal.com/health-fitness/collections/the-best-cross-training-moves-for-trail-runners-w484500/single-leg-medicine-ball-toss-w484506

2017年5月25日星期四

The 7 Most Dreaded Exercises on the Planet ... and Why They're Good for You

Be honest. There’s probably at least one exercise that makes you cringe and groan. You know the one that makes you want to quit your workout and run out of the gym as fast as possible. Some exercises like burpees or planks feel a little too much like punishment.

But hear us out. There’s some truth behind the saying what doesn’t kill you makes you stronger. Avoiding exercises because you hate doing them or they’re difficult might mean that you’re missing out on important strengthening or other benefits. It’s time to put these dreaded exercises back into your workout. Here’s why.

1. Burpees

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Burpees are likely the most dreaded exercise on the planet. Between making you feel like you’re going to lose your lunch, to feeling like you can’t go on after only a handful of them, burpees have a distinct toughness that even athletes fear.

But it may be time to end your burpee boycott. High intensity exercises like burpees . A recent study in PLOS One found that participants who did a total of 30 minutes of high intensity interval exercise each week improved their fitness and muscle function just as much as participants who did 150 minutes of steady, moderate intensity exercise each week.

“The burpee is definitely everyone’s most hated [exercise], but it’s so good,” said Beka Badila, a trainer in Los Angeles with a decade of experience. Despite her clients’ whining, Badila continues to incorporate burpees into her workouts because they are a great full body exercise that not only strengthens, but also raises heart rate and burns more calories than lower intensity exercises that work the same muscles.

Still not convinced? Vigorous exercise like burpees may decrease your risk of early death according to a recent study in JAMA Internal Medicine.

2. Planks

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Planks are fine for the first 10 seconds. But every millisecond after that seems to stretch on endlessly. Instead of skipping them or “modifying” (i.e. lying down) every time your trainer turns around, it’s time to get on board.

Planks are the one exercise that everyone should be doing according to Badila.

“They strengthen your entire core, and your core is the most important part of any move you do. If you are moving properly, you are going to engage your core,” said Badila. “[Planks] are so important and so good for you, but they are challenging.”

The mental challenge is extreme. There’s nothing to distract you from the fire in your abs or the shaking of your arms. But planks help train your core to do what it was designed for: To stabilize the body. PJ Nestler, a performance coach who has worked with athletes in the NFL, UFC, NHL, and MLB, recommends mixing it up and doing side planks, planks on a stability ball, and planks where you move your upper body in circles, rock back and forth, or go front and back to fully challenge the core and keep things interesting.

“Anything where you are challenging that plank position but you are still keeping your core stable is an excellent way to train your core,” said Nestler. “[Plank-based exercises] are going to help protect your spine, help give you better abdominals, and help everything look better, but also keep your spine safe and train your core the way it’s designed to function in performance, sports, and in life.”

3. Bulgarian Split Squats

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The booty burn from Bulgarian split squats can be intense! They can also feel awkward or be challenging to set up correctly if you aren’t used to doing them. But they are great for working your legs independently and targeting muscle imbalances.

It doesn’t take much to feel these because you are supporting your body weight on your one leg as you squat up and down. Nestler uses them to increase single leg strength, improve explosiveness, and help prevent injury.

“Bulgarian split squat is one of my favorite lower body injury prevention exercises because it develops strength and control on a single leg through a specific range of motion that’s very applicable to sports,” said Nestler.

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http://www.healthline.com/health/dreaded-exercises-and-why-they-are-good-for-you?utm_source=zergnet.com&utm_medium=referral&utm_campaign=zergnet_1731102#4

Why Rest Days Are Just as Important as Your Workouts

With the constant stream of workout “motivation” mantras that preach “no days off” and “every damn day,” it’s easy to guilt yourself into always going the extra mile. But when you continuously push yourself, that extra mile stops being extra and eventually becomes routine. That’s when injuries tend to happen.
Regardless of what T-shirts and Instagram posts tell you, science says that rest days are important — and in more ways than one. According to new research presented at the American Physiological Society’s annual meeting, proper recovery from workouts is good for your bone health and density.
Scientists from Brock University in Canada studied 15 elite female heavyweight rowers during their pre-Olympic training sessions to discern what combination of workout and rest was most beneficial to recovery. The researchers gathered blood samples from each of the athletes during their most intense weeks of training and again during recovery weeks, and what they found was what we already know — recovery is just as important as high-volume training when it comes to maximizing your workouts.
The Olympic rowers who participated in the study had more inflammation and lower levels of the bone-building protein osteoprotegerin (OPG) in their blood during high-volume training weeks with no rest days when compared to recovery weeks that included days off. Additionally, the athletes also had higher levels of sclerostin (SOST) — a protein that hinders new bone formation — during the high intensity weeks, proving that not only does training “every damn day” keep your body from building new bone mass, but also prevents it from repairing the bone mass you already have.
Documenting the fluctuating levels in necessary rebuilding proteins proves that training without adequate recovery leads to repetitive-use injuries (such as stress fractures and arthritis) or bone loss, according to the study authors from Brock. And it doesn’t matter if you’re refueling properly with food if you aren’t taking a rest day here and there, your body can’t recover without nutrition and time. “We are learning that regardless of whether you eat well or not, the systemic inflammation of intense training, unless you bring it down from time to time, creates an issue for bone cells and all kinds of tissue,” says co-author Panagiota Klentrou, professor and associate dean in the department of kinesiology at Brock in a report from Time. “When you’re at peak training volume, you also have to incorporate time for the body to recover.”
It’s all about finding the right balance, especially since regular exercise — especially weight training and high-impact exercise — has been proven to actually promote good bone health.
So if giving your mind and your muscles isn’t a good enough reason for you to take a rest day once a week, do it for your bones.
http://www.mensjournal.com/health-fitness/articles/why-rest-days-are-just-as-important-as-your-workouts-w482656

Everything You Need for Your Pool Swim Workouts

Swimming workouts are hard. Doubly so if you’re chopping through the pool as your dollar-store goggles fill with chlorinated water. You deserve better than that. Knock off the amateur stuff and get some gear that'll work as hard as you do.

Wet/Dry Swim Bag

Your standard gym bag won’t cut it when your gear is soaking wet, so you need a bag that allows you to separate the drenched from the dry while providing airflow to speed up that drying process. The Hurley Fusion Cinch Sack is an inexpensive and effective option that features a mesh front panel and a waterproof divider to keep your dry goods dry. At 19 inches tall and 15 inches wide, it’s also large enough to store basic equipment, like bathing suits, goggles, and fins. [$25; nike.com]

That said, if you’re getting serious about swimming, you can’t go wrong with the swimmer-favorite TYR Alliance 45L Backpack, which allows for more storage space, a larger expandable mesh pocket for wet gear, exterior hooks for hanging wet bathing suits, a water bottle pocket, and even a padded laptop pocket (if you’re brave enough to take your laptop with you to the pool). [$60;swimoutlet.com]

Goggles

The only thing worse than swimming without goggles is swimming with bad goggles that constantly fog up or fill with water. The Speedo Vanquisher 2.0 Mirrored Goggle offers a greater field of vision, anti-glare and anti-fog properties, and three interchangeable nose pieces to provide the best, most-comfortable fit. [$22; amazon.com]

Swimsuit

Swim briefs, jammers, swim trunks — the debate over men’s swimwear is as contested as the debate over boxers or briefs. The truth is, for most guys it doesn’t matter — you should wear whatever suit you feel most comfortable in, even if that means eschewing the tech suits for something a little looser. That said, look for features that will actually keep you comfortable, like the chlorine-proof, anti-bacterial, water-resistant, anti-chafe properties of NoNetz Swim Trunks. [$60;nonetz.com]

If you’re looking for an edge, there’s a reason professional swimmers wear tight-fitting suits — they reduce friction and make it easier (and faster) to cut through the water. Options like the high-compression Hurley Pro Max surf shorts are appropriate for day-to-day training. Plus, with high UPF sun protection and 23 inches of leg coverage, they’re a good option for reducing sun damage when swimming outside. [$100; nike.com]

Kickboard/Pull Buoy Combo

The Sporti Hybrid Pull Buoy Kickboard offers the best of all worlds, providing a compact, portable solution for isolating your upper or lower body during swimming drills. The contoured channel that runs the length of the board mimics that of traditional pull buoys, allowing you to secure it comfortably between your legs to isolate your arms, while the tapered entry point and front grips make it easy to use as a kickboard. Plus, at just 11.5 inches long and 10 inches wide, you can fit it into practically any swim bag (even the small Hurley Fusion Cinch Sack). [$18; swimoutlet.com]

Swim Fins

To train for speed, you can’t beat wearing swim fins to increase surface area and resistance to activate your quads, glutes, and hamstrings to develop a stronger upward and downward kick. The Finis Edge fins are made from 100-percent silicone for a comfortable fit, and feature a proprietary shape to reinforce proper kick form that enhances the up kick as much as the down. [$55; swimoutlet.com]

Heart Rate Monitor and Watch

Heart-rate training is just as important in the water as it is on land, but many activity monitors and watches aren’t waterproof. The Polar M200 is the perfect, mid-range solution, especially if swimming isn’t your only go-to activity. It’s fully waterproof, provides wrist-based continuous heart-rate monitoring, and also offers integrated GPS, and automatic sleep- and activity-tracking. Plus, you can use it to time your intervals and splits throughout your swimming workout. [$150; polar.com]

If you already have a watch you love, but it doesn’t track your heart rate, consider the Polar H10 heart rate sensor. This waterproof heart rate sensor integrates seamlessly with the free Polar Beat app, allowing you to track your heart rate on your smartphone. Or, if you don’t want your phone near the pool, simply transfer the sensor’s data to the app after your workout is complete. [$90; polar.com]

Deck and Shower Shoe

Trust us: You don’t want to walk around the pool deck or in your gym’s showers without protecting your feet from bacteria and germs. Flip-flops are the most obvious slide-on, slide-off solution, but it’s important to look for sturdy shoes that will dry quickly while resisting wear and tear, like the Hurley Phantom Free Elite, featuring a rubber outsole and leather upper. [$80;nike.com]

But don’t overlook the benefits of a sturdy water shoe that can take you from the pool deck to lakeside in style. The slip-on XtraTuf Men’s Riptide Water Shoe features a non-slip outsole and airmesh uppers to promote drainage and quick, post-workout drying, so you can keep on wearing them even after you leave the swimming pool. [$80; xtratufboots.com]

http://www.mensjournal.com/health-fitness/collections/everything-you-need-for-your-pool-swim-workouts-w484229/deck-and-shower-shoe-w484236

6 High-Protein Meals That Only Need 5 Ingredients

Classic protein-heavy meals can often be a major undertaking, including hours of preparation and a million ingredients. Roast chicken, fancy poached fish, slow-cooked beef stews—these kinds of dishes need to be coddled. When you’re working all day long, you don’t exactly have the time to baste your bird or sear your steak. So you stick to a boring chicken breast and dream of the day when you have all the time and energy you need to pull together something more impressive.

Low, slow, and complicated isn’t the only way to make a flavorful high-protein meal. In fact, a little can go a very long way as long as you’re properly cooking your protein. These six recipes each call for only five ingredients (that’s not including salt and pepper), and they take little to no time to throw together.

Pesto Chicken from Cafe Delites — For this recipe, you can either use store-bought pesto, or, if you have the time, make your own. Then, it's as simple as throwing all of your ingredients together on a pan and sticking it in the oven for less than an hour. Get the recipe here.
**Nutrition info per serving:** 571 calories; 50 grams protein

Cheesy Cauliflower Soup from Pinch Of Yum — Low-cal, cheesy, and it only needs 5 ingredients? You bet. Cauliflower gives this soup a hearty, filling texture, and a nice hit of cheese provides that protein. Get the recipe here.
**Nutrition info per serving:** 274 calories; 15 grams protein

Seaside Paleo Breakfast Salad from Eating Bird Food — While this may technically be a "breakfast" salad, we think it's fair to eat it any time of the day. Eggs and sardines add a French-style protein kick, and juicy artichokes and spicy arugula freshen things up. Get the recipe here.
**Nutrition info per serving:** 237 calories; 21 grams protei

Pesto Chicken Zoodles With Burst Tomatoes from Joyful Healthy Eats — We can't get enough of the zoodles. They take way less time than pasta to prepare (because you don't actually have to cook them). And after you finish spiralizing, add the remaining four ingredients—pesto, tomatoes, chicken, and cheese—and dig in. Get the recipe here.
**Nutrition info per serving:** 396 calories; 18 grams protein

Orange-Glazed Salmon from The Iron You — Salmon that tastes like orange chicken and only needs five ingredients? Yes please. Serve this fish dish alongside a salad or roasted vegetables. Get the recipe here.
**Nutrition info per serving:** 457 calories; 15 grams protein

Slow-Cooker Lemon Feta Chicken from SkinnyTaste — Throw these five ingredients into the slow-cooker before you head out, and when you get home a zesty, high-protein, chicken dinner will be waiting for you. Get the recipe here.
**Nutrition info per serving:** 195 calories; 28 grams
http://www.self.com/gallery/6-high-protein-meals-that-only-need-5-ingredients?utm_source=zergnet.com&utm_medium=referral&utm_campaign=zergnet_1210864&mbid=synd_zergnet

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