Is it Time for a Biomechanical Running Assessment?
Is it Time for a Biomechanical Running Assessment?

Is it Time for a Biomechanical...

Two of the clinicians at the Sport Medicine Clinic, Andrea Lilley (Athletic Therapist)...

Is it Time for a Biomechanical Running Assessment?

Lifestyle

Is it Time for a Biomechanical Running Assessment?

Two of the clinicians at the Sport Medicine Clinic, Andrea Lilley (Athletic Therapist) and Briana Bradstreet (Physiotherapist), are now offering biomechanical running assessments. Biomechanical running assessments are for runners of all levels: from novice, to marathon runners and triathletes. During a recent course, they learned: how to assess running biomechanics, how to properly assess and treat injuries when they occur, and how to know when a runner should consider changing their shoes to those with less support using the minimalist shoe index.

Stay Fit this Summer While on Vacation
Stay Fit this Summer While on Vacation

Stay Fit this Summer While on...

Ah summer - patios, sun, fun, and, of course, VACATION!!!! Just because you have some...

Stay Fit this Summer While on Vacation

Lifestyle

Stay Fit this Summer While on Vacation

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5 Minutes with Meg: Shame Edition
5 Minutes with Meg: Shame Edition

5 Minutes with Meg: Shame Edition

I've been thinking a lot lately about...the power of positive thinking. There is no...

5 Minutes with Meg: Shame Edition

Lifestyle

5 Minutes with Meg: Shame Edition

I've been thinking a lot lately about...the power of positive thinking. There is no perfect, no 100%, no "I have to" or "should" in exercise and diet. There are lots of choices. Some of them will support your fitness and health goals and some won't. But, at the end of the day, the important thing is that you keep making the positive choices that shift the needle in the right direction.

John Frederick & the Boston Marathon
John Frederick & the Boston Marathon

John Frederick & the Boston...

Earlier this year, John Frederick, a member at the Cambridge Club, became the first...

John Frederick & the Boston Marathon

Member Profile

John Frederick & the Boston Marathon

Earlier this year, John Frederick, a member at the Cambridge Club, became the first Canadian to run 34 consecutive Boston Marathons. He completed his 34th running of the event in 5:09:32 this April. Frederick says he started running marathons because he didn't have as much time to play squash, which had previously been his main sport.

Why I'm Celebrating International Yoga Day
Why I'm Celebrating International Yoga Day

Why I'm Celebrating International...

I believe yoga deserves a day of recognition because of what it has brought to my own...

Why I'm Celebrating International Yoga Day

Lifestyle

Why I'm Celebrating International Yoga Day

I believe yoga deserves a day of recognition because of what it has brought to my own life. Yoga not only helps with flexibility, but it also teaches breathing, core activation, and strength and stability all at once.

A Drugless Alternative for Menstrual Dysfunction
A Drugless Alternative for Menstrual Dysfunction

A Drugless Alternative for...

It is estimated that more than 50% of women experience some degree of pain with their...

A Drugless Alternative for Menstrual Dysfunction

Lifestyle

A Drugless Alternative for Menstrual Dysfunction

It is estimated that more than 50% of women experience some degree of pain with their period. The pain ranges from tolerable cramping to excruciating pain requiring the use of over-the-counter drugs such as Advil, Ibuprofen, and Naproxen. Symptoms are often accompanied by headaches, diarrhea/constipation, nausea, and fatigue, just to name a few.

Karen's Journey & Taking the Unconventional Path
Karen's Journey & Taking the Unconventional Path

Karen's Journey & Taking the...

When Karen Malone moved to Canada from Ireland in 1989, she had a high school diploma....

Karen's Journey & Taking the Unconventional Path

Member Profile

Karen's Journey & Taking the Unconventional Path

When Karen Malone moved to Canada from Ireland in 1989, she had a high school diploma. But the CFO of the Cambridge Group of Clubs also had grit, determination, and a desire to learn. She continued adding to her education and experience (and her exercise routine) to get her to where she is today. Here's what she learned.

Lauren, Lori, & the Best Group Fitness Program in the City
Lauren, Lori, & the Best Group Fitness Program in the City

Lauren, Lori, & the Best Group...

If you've walked through the PATH near the Adelaide Club lately, you've...

Lauren, Lori, & the Best Group Fitness Program in the City

Member Profile

Lauren, Lori, & the Best Group Fitness Program in the City

If you've walked through the PATH near the Adelaide Club lately, you've probably seen the Club's new marketing featuring Lauren Neal, the Adelaide's Group Exercise Director, and Lori Kirwan, a personal trainer and group fitness instructor at the Adelaide and Toronto Athletic Club.

Preventative Maintenance Massage: Why you need it & how often
Preventative Maintenance Massage: Why you need it & how often

Preventative Maintenance Massage:...

Our massage therapists, practitioners, and trainers are all frequently asked how often...

Preventative Maintenance Massage: Why you need it & how often

Lifestyle

Preventative Maintenance Massage: Why you need it & how often

Our massage therapists, practitioners, and trainers are all frequently asked how often our Members should receive a massage. Is it something you only need when you’re injured? Should you get a massage a couple of times a year? The reality is there isn’t a straightforward, single answer that works for everyone, but this is the perfect time for us to discuss preventative maintenance.

How to Throw a Healthy, Clean Twist on your BBQ Menu
How to Throw a Healthy, Clean Twist on your BBQ Menu

How to Throw a Healthy, Clean Twist...

We don’t know about you, but the May long weekend oftentimes acts as our...

How to Throw a Healthy, Clean Twist on your BBQ Menu

Lifestyle

How to Throw a Healthy, Clean Twist on your BBQ Menu

We don’t know about you, but the May long weekend oftentimes acts as our unofficial start to the summer, and, with that, usually comes a BBQ or two with friends and family. But we also know that you’ve been so great about your diet so far this year and you don’t want to lose that momentum and throw your progress out the window just for a few classic BBQ favourites. That’s why we’re here with 10 ideas to help you keep your BBQ clean and not set you back. 

You and Your Pelvic Floor: What You Need to Know
You and Your Pelvic Floor: What You Need to Know

You and Your Pelvic Floor: What You...

The muscles of the pelvic floor, how they function, and their importance seems to be...

You and Your Pelvic Floor: What You Need to Know

Lifestyle

You and Your Pelvic Floor: What You Need to Know

The muscles of the pelvic floor, how they function, and their importance seems to be all over the media lately. The fitness and wellness industry loves to latch onto some part of the body or some dietary fad, and make everything we do centre around that one thing until the next hot, marketable trend appears on the scene.

The Truth Behind the Keto Diet
The Truth Behind the Keto Diet

The Truth Behind the Keto Diet

Over the last couple of years, trendsetters, famous actors, and popular food and...

The Truth Behind the Keto Diet

Lifestyle

The Truth Behind the Keto Diet

Over the last couple of years, trendsetters, famous actors, and popular food and nutrition blogs have all highlighted different types of low-carb/high-fat diets, including Paleo, South Beach, and Atkins, but no diet has caught fire quite like the keto diet...

Putting the Spring in your Cycling!
Putting the Spring in your Cycling!

Putting the Spring in your Cycling!

Spring is finally here. The roads are clear enough to dust off our skinny bikes and...

Putting the Spring in your Cycling!

Lifestyle

Putting the Spring in your Cycling!

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The 20-Minute Rule for Mobility
The 20-Minute Rule for Mobility

The 20-Minute Rule for Mobility

Chairs have become the biggest rival to pain free movement: hips shorten, glutes...

The 20-Minute Rule for Mobility

Lifestyle

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Lifestyle

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Bracing & Shockwave Therapy at our Clinics
Bracing & Shockwave Therapy at our Clinics

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Members visit our Clinics for a number of reasons: whether they've been recently...

Bracing & Shockwave Therapy at our Clinics

Lifestyle

Bracing & Shockwave Therapy at our Clinics

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The Enbridge Ride to Conquer Cancer: Benefitting Princess Margaret Cancer Centre
The Enbridge Ride to Conquer Cancer: Benefitting Princess Margaret Cancer Centre

The Enbridge Ride to Conquer...

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The Enbridge Ride to Conquer Cancer: Benefitting Princess Margaret Cancer Centre

Lifestyle

The Enbridge Ride to Conquer Cancer: Benefitting Princess Margaret Cancer Centre

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Spring Clean Your Fitness Routine
Spring Clean Your Fitness Routine

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Spring Clean Your Fitness Routine

Lifestyle

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Refreshing for Spring: Supporting Your Liver through the Seasonal Transition

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5 Minutes with Meg: Surprises
5 Minutes with Meg: Surprises

5 Minutes with Meg: Surprises

I've been thinking a lot about...the power of the unexpected. We spend - I think -...

5 Minutes with Meg: Surprises

Lifestyle

5 Minutes with Meg: Surprises

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Putting the Spring in your Cycling!

Posted: Apr 24, 2019

Spring is finally here. The roads are clear enough to dust off our skinny bikes and head north for some longer training rides. 

Whether you’re currently increasing your riding volume for fitness reasons, to see more of the beautiful countryside, to contemplate an autumn cycling event or – like me – to prepare for the RTCC: a 2 day cycling event in 7 weeks, there are so many important things to remember and consider in order to make your training experience safer, more effective, more comfortable and fun!

Pedaling:

The vast majority of endurance cyclists ride at cadences between 85-95 RPM. In short, here’s why!:

  • Better speed
  • Quicker acceleration
  • More efficient transition onto hills
  • Speaking of hills – avoid “grinding” and use your gears to keep that cadence high!
  • Less fatigue

Our FLIGHT bikes at the Adelaide Club track cadence, speed, and power simultaneously. We can show you how even subtle shifts in your cadence can make a positive difference. Click here to view the A-Ride Schedule at the Adelaide Club.

Training Volume:

The RTCC posted a really terrific, easy to follow, well balanced 15 week Training Plan.  

Many of you may be halfway through this or the equivalent. If you’re a bit behind on your training, please avoid the mistake of pummeling yourself with a sudden high volume of training. There’s immense benefit in challenging shorter, high intensity rides and optimal recovery times including a proper taper. 

If - like the RTCC - your event runs over two consecutive days, ensure you get a number of back-to-back training rides in too. Katya Masun and I will be extending our Friday A-Ride (12:00 - 1:15pm). Join us for this high-intensity 75-minute ride, and then hop on your bike Saturday for a longer, slower paced ride.

Nutrition:

Whatever strategy you intend to use for race days, PLEASE use them during training! Every athlete is different; and, therefore, requires different types, amounts, and timing of nutrients before, during, and after. But here’s a few guidelines that work for many:

Before:

Option 1:

2-3 hours before:  

A small mixed (protein, carbohydrate, and fat) meal with water

Option 2:

0-60 minutes before:

For most, something easy to digest – smoothie or shake is the best option. Again, a mix of protein, fat, and carbohydrate is ideal – though more emphasis on carbs is better for most.

During:

  • Hydration is key! 
  • For rides longer than 2 hours, the majority of athletes perform best by supplementing with a mix of carbohydrate, protein, and electrolytes (especially salt – increasingly important if it’s extremely hot or you’re a heavy sweater!)
  • For many endurance athletes, a ratio of 4-6 grams of carbohydrate to 1 gram of protein is the ideal ratio. Fueling should begin within 20-30 minutes of race/training start, with a MAXIMUM intake equating to 60 grams of carbohydrate per hour. (Assuming 10 grams of protein, that equates to about 280 calories per hour.) Amounts, of course, vary with larger athletes and higher intensity rides requiring more than smaller riders or lower intensity efforts. For example, a relatively small athlete might find half that amount (30 grams of carbohydrate and 5 grams of protein per hour) optimal. 
  • Sports drinks either cut with or alternating with water is a fabulous strategy. The calories help keep blood sugars stable and the electrolytes augment hydration, balance your sweat loss, and improve recovery so you’re in better shape for day 2.

After:

Nutrients post-exercise facilitate recovery (including muscle repair), rehydration, and refueling. There’s lots of mixed messaging around the timing of your post exercise nutrition: my personal bias is the sooner you can get 100-150 calories worth of protein and carbs (some fat doesn’t hurt either!) into your system, the better. It’s ok to wait a few hours for a proper meal – as you may not be able to stomach one right after a long training session or race – but a quick snack, protein shake or bar within 25 minutes is a great recovery strategy. Glass of whole milk or almond milk?!

Balancing your training:  Strength, Mobility and REST!

Strength:

Riding is a leg dominant activity that keeps you in a position of spinal flexion for relatively long periods of time. Balance out all that forward leaning leg work with some weight training that targets the back (including backs of the legs and glutes!) and challenge your work while keeping your spine neutral (skip the crunches and opt for Front Planks, Side Planks, Dying Bugs, and Quadruped exercises!). Practice your deep even breathing in these braced positions too!

Mobility:

Better Mobility will keep you more comfortable on the bike, as well as more powerful. Kevin Darby is an amazing Toronto-based Performance Coach and Fascial Stretch Therapy (FST) practitioner. His Core Four Series is amazing:

https://www.youtube.com/watch?v=fjopzgKAx9k

https://www.youtube.com/watch?v=wkenJdXOGiI

REST!:

Training strains and stresses the body. Rest allows the body to recover and rebuild so you end up more fit and powerful. Again, every body is different, but a good rule of thumb is one rest day per week. It can be active rest – walking, stretching, gentle yoga, but the effort should feel light.

Aim for 8 hours of sleep per night! This restorative state is even more vital when your training is increasing!

Tapering your training before the event will benefit race day performance. Just how much and how you taper, varies greatly. What we do know is that it’s best for everyone to maintain intensity and frequency of training, so the only thing you taper or decrease is duration. If you’re entire training cycle is 14-18 weeks, a 2-week period where duration of your training rides decreases by between 40-60% works really well for some. For others, decreasing volume and increasing rest days for the last 6-8 days of training has been a positive option too.

---

Meg Sharp, Director of Personal Training, Cambridge Group of Clubs

msharp@cambridgegroupofclubs.com

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