Capped of a super weekend of riding for the MS Society today at the Tout To Tanglewood with 56 miles of an “easy pace”. At least that’s what @kflynnfaz said the pace would be.
Let’s do the second day, she said.
We’ll keep it easy, she said.
You won’t be hurting, she said.
We’ll stop at the sag stops and enjoy ourselves, she said.
It’ll be great, she said.
Actually...it WAS all those things. After drilling 67 miles yesterday with an avg pace of 20mph, I’m not going to lie. I was in the hurt locker. That and the fact my stomach shut down around the 45 mile mark yesterday, and I was in bad shape by the end. There was only Kym and I riding together, so not a lot of hiding anywhere. She’s not much to draft off of...😂😂
Today was a much calmer pace and we did actually stop at a couple of sag stops. 😊😊 A huge thanks to Team MSBS for letting me ride with them over the weekend, Kym for allowing me to suck her wheel yesterday, and especially a huge thanks again to my VIP Warrior group for stepping up at the last second and donating the money for me to ride for such a great cause. We rocked it @graceragland1!! ❤️
The theme for this years ride was Classic TV shows...we picked MASH.
Oh...and thanks @joelfreemanfitness for the two *days off* as you can see what I did with them! 😂😂
** Hiit...its in the NAME ** Right Boys & Girls, lots of you have shown interest in our soon to be launched HIIT Training sessions...... At this point I feel I need to be clear about what HIIT is 🤔
True HIIT is a very precise training formula/ protocol. Its done with all out effort no holding back, blood & guts left on the floor.
This means its suitable to only ladies and gents with a good solid level of fitness already.... It's all about pushing your current fitness level and getting the most out of your time from your training with us. Most people thinking more is best but with HIIT Training it's all about performing with maximum effort to improve performance ( this was designed originally for, sprinters power output athletes etc )
What TRUE HIIT means 👇
5sec work, 55sec rest (or more), try to repeat 10times with equal power/effort and your know what power means, elite athletes, prize fighters and competitive sportsman use this as part of there overall training but not all of their training. But even they cannot sustain this intensity pace or power more than a couple of times a week. Your body can simply not adjust or recover quick enough. And to the untrained person even more so.
So here at onfirefitness we have changed, adapted the protocol of HIIT Training to suit it more for the general population of Winchester.
Hard sustained effort with short interval rests just enough time for you to recover, catch your breath too do another movement, you will be pushed and pushed hard and your body will adapt over time to cope with the workload.
The way this works is you're demanding your body to work at a higher rate of workload so your body over time has no option but to adapt to that load. By load I mean pace intensity and resistance.
This is how your body gets stronger fitter and faster this in turn, with good sleep, rest and nutrition will change your fitness, power, body and mind.
10 week Spring sessions are starting soon 🌼☀️ Join a great group of people with a variety of fitness levels for some fun outdoor training workouts 😎🤩 - Attend upto 6 sessions per week
- Variety of sessions including, circuits, boxing, bodyweight and aerobic workouts.
- beginners welcome
Keen to give it a go and train right up to Xmas. Register to [email protected] OR go to the Googong Fit website.
What is MOST important to YOU?
CONTROL & MOVEMENT
MOBILITY & FLEXIBILITY
It should be all the above 👆
Neglect one and the rest will suffer and under perform.
#wednesdayworkout sleeping baby on you edition . . . these quick workouts are nice to do mid-walk for us, kids get to join (or lay on the ground🤷🏼♀️) June gets in one of her morning naps 😴, dogs get a break to cool off and I get as much of a burn in 10 minutes as I can using what I’ve got 🤙🏻. Today I’ve got a @bobgearus stroller to use for balance! This is a hamstring, quad and 🍑burner, using ALL your foot/ shin/calve muscles for balance 👇🏻
You can easily use a counter top or a stable chair instead of a stroller for balance.
Try for 20 Reps each leg 2x through, go slow the video is sped up 2x! ▪️Front > Back kick throughs
🔻Side Kick > Knee drives
▪️Forward Lunge 🔺Side Lunge
▪️Balancing Stick Leg Lifts
🔻Curtsy Lunge > Pulse
▪️Reverse & Elevated Side Lunge Pulse
🔺Reverse & Elevated Front Lunge Pulse
Using @ergobaby to hold June, @teekigram leggings @newtonrunning shoes 👟music by @iksonofficial Song Discover