Category Archives: Cycling- Outdoor

Heart Rate Training made simple

My spin class regulars have heard me speak about the dangers of going all out, all the time–how it can lead to  injury, illness, and over training. On the other hand you don’t want to be that guy I saw at the gym this weekend, scarcely churning the pedals while reading the paper for half […]

How to Not Get Hit by Cars

With spring around the corner outdoor cyclists are getting excited about the prospect of long rides without the risk of frostbite. Whether you’re a hard core cyclist, commute by bike, or just hop on a Bike Share bike every now and then to run errands, chances are you’re sharing the road with multi-ton machines.  Let’s […]

Inspiring Athletes Part II: Kacie Darden and the Race Across America

“We are all capable of so much more than we think we are. When we put ourselves out there and we risk failure, and we do things that other people call “crazy,” that is when we find true joy and a sense of accomplishment.” Those powerful words come to us from 29 year-old elite endurance athlete […]

Inspiring Athletes: Dani Grabol and the Race Across America

Dani Grabol once weighed 225 pounds and was a pack-a-day smoker. Then,  in 2005, her doctor told her that if she didn’t change her ways she’d be dead before she turned 40.  So she hit the gym. A year later she’d lost 70 pounds and competed in her first triathlon.  Instantly hooked, she made plans […]

A Healthier You in 2013

It’s that time of year again.  No matter what your fitness achievements were in 2012, you’re undoubtably looking back and thinking, “I could have done better.” But what better time than the New Year to recommit to new fitness goals and carve out a plan for the coming year? Follow these ten tips for a […]

Riding with heart (rate)

  In every Spinning class you’ll hear me refer to the suggested effort level for a particular interval, stated as a % of your max effort/max heart rate and comparing it to an everyday activity: 60%– Easy warm up or cool down pace. 70%–“Brisk jog” pace: Still a conversational pace, but you’re riding with intention, not slacking […]

Do you need an “off season”?

We hear the term all the time in relation to professional athletes– the “off season.”  But could an average Jane or Joe who works out regularly–and perhaps participates in the occasional triathlon and/or cycling/running event–benefit from an off season too? If you stress your body on a regular basis in any way, the answer is […]

Inspirational Fitness 3: Lina’s Fantastic 330-mile Bike Camping Adventure

Lina’s back from her inspirational 330 mile bike trip from Jacksonville, FL to Charleston, SC and agreed to share the details.  All her careful planning paid off:  she survived rain and warmer-than-expected weather, rode the whole way without equipment failure or injury, built up a hearty appetite but never went hungry, and successfully found places […]

Inspirational Fitness Part 2: Great Fall Fun

Fall is officially upon us, and those nice cool days seem to scream “get outside!” If you needed some inspiration, check out these ideas for enjoying the great outdoors in the Washington, DC area (and beyond)–from casual afternoon activities to events that will get your blood pumping. Running Races There are few more thorough resources […]

Inspirational Fitness: Lina’s Mega Ride!

The weather is wonderful here in DC after a long hot summer, making it the perfect time to enjoy the outdoors with long bike rides, hikes, and runs. This week, dedicated spinner Lina Khan inspires us with details of her upcoming 330 mile bike trip from Jacksonville, FL to Charleston, SC. Want to plan a multi-day cycling […]