Posts tagged ‘cycling’

Where have your buns been? Multisport World Conference 2012 edition

Active people: Stop being so rigid, loosen up, and enjoy the ride.

That was my takeaway from this year’s MultisportWorld Conference and Expo, held Saturday at Columbia University’s Dodge Fitness Center. (A free fitness conference practically in my backyard? Total score.) Courtney (one of the cool chicks who frequents this blog) and I attended some of the morning seminars, which focused on “Becoming a Happy Triathlete.” After hearing some very inspiring and helpful advice from the presenters, I was pretty damn happy—and the info they shared applies to any active person. What stood out for me:

The inactivity epidemic is far worse than the obesity epidemic. After acknowledging that he was preaching to the choir, Dr. Robert Sallis, former president of the American College of Sports Medicine, started out simple: No matter the population studied, “People who are active and fit live longer, happier, healthier lives,” he said. However, his insistence that being overweight yet fit is better than being at a “healthy” weight but inactive blew my mind a little bit. “Quit using the scale as your barometer for health,” he implored the crowd, suggesting that we use minutes of activity per week instead and shoot for more of those rather than a lower weight. Even a few minutes more of walking each day can make a difference. If you get and stay active, he said, “There’s no reason at 50 you shouldn’t be doing what you were doing when you were 25.”

Triathlon training and racing is a game—it’s okay to have fun with it. Figure out who you are, whether it’s a knee-knocking newbie triathlete or a semi-pro racer, and then have fun with your training and racing. Otherwise, why the heck are you doing any of this in the first place? “If you want to be happy in this sport, your focus should be on the process,” said Dr. Paul Weiss, a sports psychologist and the chief program officer at Asphalt Green in New York City. He added that mini-goals, such as “I’m going to get to that tree… now I’m going to get to the 10-mile mark… etc.” are the best way to keep yourself from feeling overwhelmed at any point in your tri. “If you hit those [mini-goals],” he said, “the race just happens.” Also? It’s okay if you get a little competitive, even if you’re so new that you need a five-minute pep walk just to put on your goggles. The competition is part of the fun. Weiss suggested, “If someone has your age written on their calf, try to catch them.”

Performance starts in your stomach, so eat something. Sports nutritionist and author Nancy Clark—her name may be familiar if you read Runner’s World or SHAPE—made a point that nearly knocked me over with its simplicity: “No weight will ever be good enough to do the enormous job of creating happiness.” BAM. Anyway, I was hooked on Clark’s very straightforward yet incredibly kind way of talking about food and weight and body image. (Disclaimer: I am a girl who has had some bad experiences with nutritionists. More on that at another time.) Who wouldn’t love someone like Clark, who makes fueling yourself sound like such a loving part of training and who reassures you that “On rest days, you won’t get fat or lose fitness?” I later bought her book, Nancy Clark’s Sports Nutrition Guidebook, at the expo.

If your bike doesn’t fit YOU, nothing else matters. Triathlon coach (and my awesome swim coach, hi Mike!) Mike Galvan made it clear that proper bike fit takes hours, not minutes, and it’s far more involved than tweaking your seat and handlebars. And make sure you go somewhere with a super-attentive staff. “The main thing they should do is listen to you,” he said. Galvan used a real cyclist riding on a trainer to point out the do’s and don’ts of proper form. A big deal: Make sure that your sit bones, not the meaty part of your tush, are on the saddle. Galvan also confessed to keeping six bikes in the one-bedroom apartment he and his wife share. I think that makes the two that Mr. Haul Buns and I stash in our studio seem positively Spartan in comparison.

We're not quite this bad... yet.

 

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March 13, 2012 at 2:33 pm 2 comments

Spinning Tunes

To be a good instructor, you have to take classes. It keeps you fit, it gives you great ideas that you can steal use for inspiration, and it opens you up to ways that other instructors communicate with clients. I took a great Spinning class last week in New York, and I have to thank the teacher for kicking my butt hard-core (and for giving me a few notions about this playlist and how to teach to it). Enjoy!

1. Hurt (Deeper-Mindset Tight Mix) — Christina Aguilera (7:04)

2. Commander (feat. David Guetta) — Kelly Rowland (3:38)

3. Born This Way — Lady GaGa (4:20)

4. Lose Yourself — Eminem (5:21)

5. Keep Hope Alive — The Crystal Method (6:12)

6. Mr. Brightside — The Killers (3:54)

7. Forget You — Cee Lo Green (3:43)

8. My Life Would Suck Without You — Kelly Clarkson (3:32)

9. Teenage Love Affair — Alicia Keys (3:10)

10. Thank U — Alanis Morissette (4:18)

11. Marry Me — Train (3:25)

February 24, 2011 at 8:55 pm Leave a comment

Spinning Tunes

If the time change is making you groggy, this playlist may be the kick you need to get you out the door. My classes this week did a lot of sore-buns, in-the-saddle riding to these songs. Good work, everyone! It should be noted that The Fiancé went to France in the spring and downloaded the Edward Maya tune right after he got back—it was on the radio 24/7 there. Now that Maya’s got a hit in the U.S., as well, TF has deemed himself a talented arbiter of pop hits. I’ll let you know what he comes up with next.

  1. Take My Picture — Filter (6:03)
  2. Firework — Katy Perry (3:47)
  3. Take It Off — Ke$ha (3:35)
  4. Hot Tottie — Usher (feat. Jay-Z) (4:59)
  5. Love and Wonder — DJ Earworm (5:50)
  6. Human — The Killers (4:05)
  7. This Is My Life — Edward Maya (3:49)
  8. Paper Planes — M.I.A. (3:23)
  9. Last Nite — The Strokes (3:13)
  10. Hallelujah — Justin Timberlake (feat. Charlie Sexton) (4:15)

November 12, 2010 at 9:33 pm Leave a comment

Spinning Tunes

I know I’ll soon be sick of the Pink song that kicks off this mix, but I’m loving it right now. Here’s this week’s Spinning playlist, with some quick flats to keep things moving and some Halloween (Haul-o-ween?) songs to keep things ghouling.

  1. Raise Your Glass (Clean version) — Pink (3:22)*
  2. Cousins — Vampire Weekend (2:25)
  3. Are You Gonna Go My Way? — Lenny Kravitz (3:31)
  4. Ghostbusters — Ray Parker Jr. (4:00)
  5. Follow You Down — Gin Blossoms (4:30)
  6. Thriller — Michael Jackson (5:57)
  7. Check On It — Beyonce (3:33)
  8. Forget You — Cee Lo Green (3:42)*
  9. Showdown — The Black Eyed Peas (4:27)
  10. Mr. Brightside — The Killers (3:54)
  11. My Life Would Suck Without You in My Place (Kelly Clarkson vs. Coldplay) — DJ Earworm (4:12)

*These songs are also available in saltier versions. Because I don’t want to get fired, I used the PG version in class.

October 28, 2010 at 8:22 pm 1 comment

Developments

Loyal haulers, how I’ve missed you. Both of you. (No, I’m kidding. There are probably three or four of you, not counting my mom. Hi Momma!)

So much has happened since last we met! A highlight reel:

The Boyfriend is now The Fiance. (Insert girly sounds of joy here.)

Photo credit: Stephanie Pinsdorf

I attempted two triathlons this summer, one of which became a duathlon due to poor river conditions. . .

Photo credit: The Fiance

… and one of which caused me to have a sobbing breakdown one mile into the run. Gory details to follow in another post.

Not crying here... because it's over. Photo credit: The Fiance

I ran a PR (personal record) at this year’s Boston Half Marathon, which left me sore for days but happy to run with old and new friends!

Cez and David, meet Rose and Steph. Photo credit: The Fiance

The good news, which is making me just about as happy as the sparkler TF put on my finger, is that the nagging plantar fasciitis that was keeping me from running and teaching step has calmed a bit. (Thanks, physical therapy and yoga!) This means I can finally run again, which means I’m no longer feeling frustrated and insane. Yay! Thank you to everyone who offered kind words or sent healing vibes into the universe.

The bad news, which is making me really quite bummed, is that my physical therapist and doctor have decided that step classes aggravate my chronic injury in a way that running doesn’t. In step, there’s just too much bouncing on the heel, which tightens the calf and inflames the fascia—a thick band of tissue that inserts at the heel. Not wanting to believe my doctor, I secretly snuck in a step class at a friend’s gym two weeks ago. Though I got through the class all right, I could barely walk when I woke up the next morning.

For now, at least, my step days are done. I won’t be returning to teach the Wednesday evening Intro Step/Step I class at Feminine Fitness, and my Thursday morning FemFit class is going to remain a Spinning class. I don’t know who will teach the Intro class from here on out. Please know that step didn’t cause my injury—that happened when I was dumb enough to try to text and walk at the same time a few years ago, breaking my foot as a result.

You’ll still see me around the gym. Karla, one of the cool chicks who reads this blog, is whipping my tush into shape for my big day. I’ll still sub for body sculpting classes when I’m needed. And you know I’d love to see you haul your buns to my Feminine Fitness Spinning class at 6:30 on Thursday mornings, or my New York Sports Club Spinning class at 5:45 on Monday mornings. Come on down, and give it a whirl! At the very least, bookmark www.haulbuns.com and visit it often. I promise to update it on a much more regular basis.

Teaching the Wednesday night intro class has been my extreme pleasure for the past five years. I will miss working out with all of you intro steppers, but I know you’ll keep on showing up, putting in the hard work, and supporting each other like you always have. Ladies, you’re awesome.

 

Hasta la vista.

October 25, 2010 at 8:26 pm 2 comments

Spinning Tunes

I’ve used this mix for a few classes in recent weeks, and it’s gotten a pretty good response.  It’s a nice blend of quick, all-out songs and slower, yet driving, numbers. See what you think!

  1. History Repeating — Propellerheads & Shirley Bassey (4:01)
  2. Time To Go — Dropkick Murphys (2:53)
  3. Supermassive Black Hole — Muse (3:29)
  4. Bulletproof — La Roux (3:25)
  5. Breakeven (Falling to Pieces) — The Script (4:21)
  6. Showdown — The Black Eyed Peas (4:27)
  7. Truckin’ — The Grateful Dead (5:08)
  8. We Will Jump You — DJ Party Ben (3:33)
  9. Heartbreak Warfare — John Mayer (4:29)
  10. A-Punk — Vampire Weekend (2:21)
  11. Chelsea Dagger — The Fratellis (3:35)
  12. Ecstasy — Rusted Root (5:02)
  13. Against All Odds — Phil Collins (3:24)

May 26, 2010 at 5:37 pm Leave a comment

Spinning Tunes

There are some heavy hills in this week’s ride, kids. Hit ’em hard!

1. Toxic — Britney Spears (3:20)

2. Makes Me Want To Pray — Christina Aguilera (4:10)

3. Dominos — The Big Pink (3:48)

4. Stranded (Haiti Mon Amour) [Live version] — Jay-Z, Bono, The Edge, Rihanna (4:27)

5. I Do Not Hook Up — Kelly Clarkson (3:20)

6. No Woman, No Cry — Bob Marley & The Wailers (4:08)

7. Sing Along — Blue Man Group feat. Dave Matthews (3:26)

8. Green Light — John Legend feat. André 3000 (4:44)

9. LoveGame — Lady Gaga (3:38)

10. Miss You — The Rolling Stones (3:35)

11. Funhouse — Pink (3:25)

12. Clint Eastwood — Gorillaz (3:45)

13. Let It Be — Jennifer Hudson feat. The Roots (3:53)

January 31, 2010 at 10:53 pm Leave a comment

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