Tuesday, March 22, 2011

Save A Life


I am sending along the attached information with the hope that you will consider helping with the promotion of the upcoming ONE MATCH stem cell and bone marrow event being held on April 2nd at Streetsville Chiropractic Clinic from 10 - 2.

Our community is coming together in an all out bliz to educate and register Mississauga resident as bone marrow donors. It just takes one match to save a life. We are hoping to find a match for Glen or for one of over 800 Canadians now waiting for an unrelated donor match. Don't leave it up to someone else because you could be the ONE MATCH needed. Register and get swabbed on April 2nd. It will only take 7 - 10 minutes of your time.

Glenn Van Zepumeren is a Streetsville resident, a father of three lovely children and a dedicated husband. He is calling on our community to "step up to the plate" with the hope that you might save a life.

Please help, by attending the event on April 2nd as well as forwarding the attached information to your family and friends. Please add this to your facebook account as well. The more people we tell the greater chance of finding a match for the children, mothers, fathers, sisters, brothers and friends hoping for a match.

The attachments will give you further information on the event. Also check out the CBS website at www.blood.ca, and Glenn's site at www.racetoregister.ca

Come on Streetsville and Mississauga residents......step up to the plate. Let's team together and hit one out of the park for Glenn.

Please forward this e-mail to all of your contacts & add the event on facebook; "Get Swabbed for Glenn"


JP Tesolin
Manager at Via Ciclante

Sunday, January 16, 2011

Sunday Indoor Training

Sunday can be a perfect day for a longer workout. I choose this day over Saturday, becasue you will find me at the store all day Saturday; that's guarnteed. I decided that steady state intervals are the next step to fitness and there's no better than Spineverals #22 for that. The workout consisted of a build in power output.

5 minutes small ring x15
3 minutes small ring x15 standing up for 10 seconds in 30 second
Getting into the workout
20 minutes 95 rpm big ring X? chose the gear than will allow you to trun the gear sustain for 15 minutes. This is a long workout pace yourself.
5 minute light spin-be sure to drink
15 minutes 90 rpm big ring x ? - a little hard gear.
5 minute light spin-use the break it's not over
10 minutes 85 rpm big x ? - stay focus this is the hardest set (at least for me)
5 minute light spin
5 minute 80 rpm big ring x ?- this is going to hurt, but there's a great feeling of satisfaction in this kind of burn, enjoy the burn.
10 minute light spin.

Now the CD is over but that's not the end to our workout. We need another 30 minutes of small ring x 15 spin the pedals at 90 rpm. This part of the workout is important. It keeps heart rate under threshold but you're still incredibly active. Burn some calories and continue to hard the muscles and mind.

End this workout with a light spin and really try to cool your engine. This is a tough workout. We will repeat this workout next Sunday. Let me know how this workout felt for you. I'm looking forward to your comments.

The secret to going fast is not slowing down.

Thursday, January 13, 2011

We Want to Hear Your Stories

Inspire your community with an image, video or text. We are leaving the rules open for your creativity. Upon submission we will enter you to win a $100 gift certificate for Via Ciclante. Buy something for your sport on us. Contest ends February 15 and we will contact the winner immediately.

Please send your Favourite Cycling Moment to service@viaciclante.com

Tuesday, January 11, 2011

Cannondale Liquigas Never Settle

Non e mai abbstanza

Il bocca del lupo(in the mouth of a wolf) per tutto il Liquigas team and management An Italian expression for good luck.

Sunday, January 9, 2011

Indoor Training

I fell out of commitment to the bike last week, so I need to add some spinning time. Today was the day. I decided that we are building aerobic systems right now so a 2 hour trainer session was in order. I pick a soccer game to watch, Napoli vs Juventus was on TLN at 2:30 and rode the entire match and commercials. 2 hours of spinning 90 rpm 39x15. I have to say that after the first hour I forgot how it was supposed to feel. My sugars were dropping so I decided to refill my bottle and grab a banana. That definitely hit the spot. I spun the last 30 minutes absolutley committed. It's not the biggest puddle of sweat under my trainer but it's better than any other training session so far.
Training aerobically was great but it hit me later. My mother invited me to dinner and she cooked an italian meal that just never ended. I ate everything and asked for more. But 30minutes after dinner was over I hit the couch and passed out. I can't believe it and I slept on the sofa that no one is allowed to sit on. My mom laughed and ridiculed me and I absolutely deserved it. She's the best. Thanks mom for a great dinner I needed that.

Friday, January 7, 2011

Team Leopard Trek Madone

Cool little video of an OCLV Trek Madone from start to finish.

Trail bike of 2011

I know i may be a little premature on this but I am calling this bike out as Trail Bike of the year for 2011. This is based solely on personal opinion here. The 2011 Cannondale RZ One Twenty 2 is an amazing bike with 120mm of suspension travel via the new lightweight forged lefty and a Fox RP2 in the rear. At $2500 this bike is kitted out above and beyond it's competition; XT shifters and rear derailleur, Hayes Carbon Stroker dual piston brakes and a smoking hot paint job.

I am seriously thinking about adding this bike to my quiver to use for longer enduro races and for riding aggressive terrain that leaves my 29er feeling like a school bus. The balanced geometry and extra travel that this bike offers will be sooo beneficial for races over 4 hours on rougher terrain. Come by the shop to see the bike in person, it really is amazing.

Saturday, January 1, 2011

Jan 1 Indoor Training

I started of this year without a hangover. It's either my tolerance is up or the bottle of Prosecco has low alcohol content. Never the less I decided to continue my training. The weather is incredibly mild this morning, so while I was in bed I convinced myself that riding outdoors was the best move, then I realized that we had more rain than anticipated. So I straped on my running shoes and ran for 6km before breakfast. The running was easy run since it's my first run in over 4 weeks.
I planned to ride today as well so in the evening I got dressed, put on CBC radio 2 and pedaled for a hour. Steady heartrate again and it's the first time in a while that I got off my bike and feel energized. As posted on our Via Ciclante Facebook page, I rode 39x15 at 60% of max heartrate. I need more of these workouts with longer duration. One pedal stroke at a time, patience is of the tallest order for 2011.

Monday, December 27, 2010

Indoor Training

Today was a movie marathon with my kids. It was the twins birthdays today so we decided to watch movies and hang on the couch together. After dinner the girls wanted to see the new Narnia movie in 3D, I watched 3 magical adventure movies today. Now I really need the magic of the trainer. My legs are burning from yesterdays workouts. Today workout is focused on technique.

5 minutes warm-up and then do 10 one leg pedaling intervals – 1 minute each leg. Then 10 minutes easy, and then do 5 x 1 minute fast pedaling keeping cadence over 100 with 1 minutes recovery between each. Finish with 5 minutes 53X17 at cadence in the 85-95 range. Cool-down

Sunday, December 26, 2010

Boxing Day workout

I had enough Christmas food and drink so I decided to get back to fitness training. It's absolutlely necessary to stay on it.
You will see a new strengthening routine called 5 x 50s. This is made up of 5 different exercises off the bike to strengthen and create some mental toughness.

30 minutes on the trainer 39x15 90 rpm

50 - squats (no weights)
50 - side crunches - 25 per side (for now)
50 - mountain climbers
50- push-ups
50 - crunches

I'm done now, how are you feeling?