Category Archives: General

Maximize your workout: Intervals made easy

Posted on July 8, 2013 by admin

If there’s one cardio “must” I’m always preaching, it’s interval training–basically, varying the pace of your workouts as a proven method for boosting fitness and maximizing benefits.  I’ve already gone on and on about the benefits in previous posts, and … Continue reading →

Posted in Apps, Cycling- Indoor, General, Heart Rate, Running, Tri Training | Comments Off on Maximize your workout: Intervals made easy

How to Run a 3:10 Marathon

Posted on April 4, 2013 by admin

Okay, so maybe we all can’t run a 3:10 marathon.  I’m 99.999% sure I never will, in this life or even my next one. But 26-year-old Mollie Zapata, a dear friend and my “running inspiration,” did just that at DC’s … Continue reading →

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Heart Rate Training made simple

Posted on March 11, 2013 by admin

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 … Continue reading →

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How to Not Get Hit by Cars

Posted on February 21, 2013 by admin

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 … Continue reading →

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

Posted on February 14, 2013 by admin

“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 … Continue reading →

Posted in Adventure/Travel, Cycling- Outdoor, Favorite People, General, Inspiration | 2 Comments

Inspiring Athletes: Dani Grabol and the Race Across America

Posted on February 7, 2013 by admin

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 … Continue reading →

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A Healthier You in 2013

Posted on December 30, 2012 by admin

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 … Continue reading →

Posted in Cross training, Cycling- Indoor, Cycling- Outdoor, General, Nutrition, Running, Tri Training | Comments Off on A Healthier You in 2013

Fix your aches & pains while helping a child in need!

Posted on December 13, 2012 by admin

Winter is a great time to address muscle imbalances and the aches and pains they cause–before they turn into bigger problems that leave you hobbled for the spring and summer. Get a full body assessment with Dr. John Dandelski at … Continue reading →

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Riding with heart (rate)

Posted on December 12, 2012 by admin

  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 … Continue reading →

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Do you need an “off season”?

Posted on December 2, 2012 by admin

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? … Continue reading →

Posted in Cross training, Cycling- Indoor, Cycling- Outdoor, General, Recovery, Running, Strength Training, Swimming, Tri Training | Comments Off on Do you need an “off season”?