Cycling Center Dallas Blog
Cycling Center Dallas Blog
Here we talk about all things cycling - training, wattage, group rides, bike rallies, triathlons, weather, coaching, coaches, nutrition, ponderings, musings, and equipment! If you have a topic or a question, send us a note and we'll try to answer for you!
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Tracy
17:33

TRX Suspension Training: Push-up

5 Steps to Performing TRX Push-Ups Correctly

130804_3301-2

Why you need this?

This will improve your strength and ability to both move and control your body.  This pushing exercises strengthens multiple muscle groups while requiring stabilization through the core. 


The TRX push-ups(keyword) help cyclists improve upper body strength and support your upper body riding position.  This will improve fatigue resistance on the bike and increase comfort. Additionally, if you are a swimmer the TRX Push-up will help with improved swim stroke and speed.  For runners, the added strength will help with arm swing and acceleration during your kick.

Training the body to better support and control its mass while in an unstable position can make for better control on the bike when adversity hits(wind gusts, unexpected potholes).

Muscle Groups Worked:
Primary focus: Muscles of the Chest and Shoulders

Secondary focus: Muscles of the arms are used to assist the movement, and muscles of the core are used to stabilize position

Exercise Steps:
1.  Facing outward, hold the end of each strap a handle in each hand and get into place your feet in a shoulder width or slightly wider stance. 

2.  Start with a forward lean into the straps with both arms extended. 

3.  Engage the core, and keep a straight body position from your head to feet. 

4.  Allow arms to bend and descend the body downwards until you achieve a 90-degree bend in the elbows, and your elbows align with your shoulders.  (Stop descending before your elbows go behind your shoulders.)

5.  Re-engage the core, and push yourself back up, extending your arms and exhaling as you do so.



             Starting Position                                   Finishing Position
 130804_3302       trxsmaller_copy


                                        


Tips and Progression:
To add difficulty to the exercise, simply step back to load more of your body weight onto the straps.  To reduce difficulty, step forward to support more of your body weight with your feet.

To focus on improving balance and stability during this exercise, narrow your foot position, or progress to standing on one foot only.  This will narrow your base of support, which gives you less stability, and Having a less stable base of support results in your body and core muscles having to do more work to control your position. 

Adjust your resistance during the exercises to perform a set of varying resistance.  For example, lessen resistance as you fatigue by stepping forward during the set to allow you to squeeze out some extra repetitions.

Training the body to better support and control its mass while in an unstable position can make for a better control of the bike when adversity hits(wind gusts, unexpected potholes).
 
Complimentary Exercises:
2 additional exercises to incorporate into your routine that are complimentary to the TRX Push-up(keyword) are:

Exercise 1: TRX Row - targets the Opposing muscle groups pf the back and biceps

Exercise 2: TRX Reverse Lunge -  Targets lower body strength and stability to compliment the upperbody movement. 


Tracy
17:12

Bring on the Hotter N'Hell Hundred 2015!

hotternhellmassstartHaving participated in the Hotter N Hell Hundred USAC races several times now, I have gotten to experience what it feels like to have both a victory and a severe butt kicking.  However, I can honestly say my most rewarding Hotter N’ Hell experience was last summer, in 2014.

Actually, I did not attend last year’s HH100, but instead, I spent the weekend sitting in a conference room getting a functional movement certification.  What made the weekend so special was that two of my good friends and clients achieved was their first (of many to come I have no doubt) wins at a major race, with a large competitive field.   Seeing the work and sacrifice put into the preparation for an event not just that year, but in all the years leading up to it, and seeing things come together on race day can be a magical and inspiring thing to witness and be a part of.

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So here I was on race day, anxiously checking my phone for updates from Wichita Falls during the lectures at the Marriot in downtown Dallas.  It was all I could do to not stand up and fist pump when I heard about the wins.  Client Kathy Weldon took the Omnium in the Masters category, and Melissa Rodriguez won the road race. 

hnhpicgroupWhen most people think of Hotter N’ Hell they immediately think of the 100 mile or the 100K rally.  That is what most of the cyclist train and participate in.    The difference between the mass start rally and the races is that you have to have a USAC license to participate in the race events, and the officiating and scoring is much stricter. You start with just the other racers in your category, and can only work with (or draft off of) other racers in that same field.  They also tend to use a different course for the races to avoid the chaos of mixing racers with the mass of rally riders. In addition to a road race, there are also criterium races both Friday evening, and Sunday day, which are a blast for spectators.  If you are headed up to the Hotter N’ Hell this summer I strongly encourage you to check out the Friday evening criteriums that will be going on at the grounds.  They are fast, usually technical, exciting to watch and you get to see the peloton come through many times on a short course.

female triple threat winner 2012Having participated in the Hotter N’ Hell races several times now, it is definitely a charged, exciting environment that is a unique experience.  But this year something else has captivated my interest.  In addition to the 100k and 100 mile rally,  there is a mountain bike race on the Friday of that weekend and a half marathon trail run on Sunday.  Furthermore,  there is an event called the “Triple Threat” that involves doing all three events and getting an overall time.  Participating in this would give my current (very routine) training a definite shake up.  Although I gravitate to triathlon from time to time for a little variety I tend to stick with the short events as it’s tough for me to keep the speed in my legs needed from crits while trying to build up run fitness. And although I love mountain biking,  I have yet to race in that sport.   But I think it’s time for me to get out of my comfort zone and let some things go in place of new adventures.

I am looking forward to a fun, exciting weekend with CCD clients and friends as well as some new experiences!

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