Back into training 2012
Fit for life coaches are back on deck for 2012. Look out for group training which starts back up again on Monday 13th February.
This is a great way to meet new people & get fit at the same time. Its suitable for all fitness levels.
If your keen to find out more how we can help you with your health & fitness, get in touch we would love to hear from you.
Before then we have a long weekend, Waitangi day. I will be getting out and about and taking part in "Stump the Hump" which is the Humpridge track in a day. Check out the website
www://humpridgetrack.co.nz
Ride and Run Saturday 30th July
Saturday 30th July, Steve, Gert, Steph & myself had a great off road ride out the back of Big Stone Road all the way to the millennium track were we then locked up the bikes and set off on foot along the track. There was a bit of running & walking along the track, this was followed by a ride back home over some undulating terrain. A great afternoon. Awesome weather, fantastic company and a stunning part of Dunedin. Stand out moments were the two wee hills on the way back and the cow dung :) epic.
Do I have to be fit to take part in Group Training?
Do I have to be fit to be in the group training?
Rail Trail In One Very Very Big Day
"I reckon we should ride the rail trail in one day" said Coach.
Such a simple statement with a lot of work ahead of it. With naive attitudes we all agreed that such a mission would be a nice day out.
So began several training missions to build up to a daunting 150kms, some would scoff and say "Hey it's just an old railway track, it's dead flat, how hard can it be?" We were yet to find out just how hard it really is.
The Training Begins
The training involved many individual crusades out into the wild but the pick of them was a 30km route south of Brighton. This is a great starter route, nice rolling country with some good hills to challenge and a nice recovery on the downhill side. Coach and Steph got a mean lesson in using off road tyres on the bitumen, as the grind back to the cars was nothing less than ruthless.Armed with a little confidence, the next mission was to pull together a ride around the Otago Peninsula - at 50kms long it really cut some of us down. The start was a big climb up the top of Highcliff Road to 321mtrs above sea level (thats a big climb for the un-initiated). A good downhill into Portobello township for a refuel, and then heading out over the back around Hoopers and Papanui Inlet to the Pyramids. Then followed a mean ride into a headwind back along the Harbour. Special thanks have to go to Brian and Super Jill for showing us how experience and practice pay very big dividends when the going gets hard. Coach got a bit of a shock to see a couple of us crumble so bad.
Stepping Up
Our next training rides were two attempts at 100kms on the Middlemarch end of the Rail Trail; 50k out and back what could be hard about that? On the first attempt (documented here) we got a quick and sure lesson on just how flat and easy the Rail trail is. NOT! You quickly become aware that the trail is rough, up and down with mushy gravel and you need to work. Our first attempt failed we manged 79kms after turning back at Daisybank and limping back into Middlemarch with not much to say. Second time around we headed back with vengeance determined to break the back of that 100km. We made it to Taieri Lake a couple of kms short of Waipiata our intended destination. There was a fair bit of wind in the last few km to Waipiata but that was nothing compared to the vicious head wind all the way back to Middlemarch; that was surely a bad time, we all crawled back slowly at our own pace and were very thankful to be off those bikes.The next couple of weeks I am sure there were some doubts floating around about whether we really could do the whole thing, no one mentioned it but you could see the doubt in some of us.
Map of the full Rail Trail route 152 km Clyde to Middle March
On Saturday the 24th October, we headed to Middlemarch jumped on the bus and headed to Clyde; with the bikes loaded on the trailer spirits were high. After a sapping few hours in the bus we couldn't wait to get off and scoff some ice cream. Then we headed to the Motel for a pre-ride meal and a chat about how we were going to pull this mission off.
At 5.30am we all woke and prepared for the day. It was a little hard to imagine how it was going to pan out; it was more like heading off for a 5km social ride with heaps of jokes as we rode down the main road from Clyde to the Rail Head. At 7am we were taking a team photo before heading off, it was immediately apparent that we were off and headed into a very big day.
The Wind
The trail from Clyde to Alexandra is a nice ramble through lifestyle blocks and the light industrial area out the other side, over the Manuherikia River and off into Central Otago country side. At first it seemed ok we were all cruising along enjoying the views as we wound our way along the trail. But as we started getting out towards the 25km mark the wind started picking up, heading out past Chatto Creek the wind got progressively stronger and more than a few of us began to wonder if we were going to get crushed in the north west wind. The wind got so strong it blew three of us off our bikes as we climbed towards the summit before the downhill run into Lauder for our first fuel stop. It was a beautiful thing to find the wind had dropped off on the Lauder side of of the summit.The Tunnel of Doom
After a quick stop we headed out towards the Poolburn Gorge and the so called 'Tunnel of Doom', so named because its big, black and mean. Two of us walked into some massive hunk of rock protruding from the wall. This is a cool bit of the ride; you get to see some really tough country and can only imagine living there in a hut in Winter while working in a tweed jacket. As you come out the other side of the gorge you start to drop down into the Ida Valley, a massive flat bottomed valley that really has nothing in it.Ida Valley Sucked
Cruising down into the Ida Valley you are blissfully unaware of what's coming next. That valley was the breaking point for one of our crew, who spat the dummy and got off and walked for half a kilometer. It was long, slightly up hill with mushy gravel and a 5 knot head wind to match; it went on and on and on and on and on (you get the picture) and then climbed up to the summit above Wedderburn and the highest point on the Rail Trail. After this mind numbing, soul destroying part of the trail it was a relief to hit the top and begin the run down into Wedderburn.Flying in and out of Wedderburn
With a downhill run and a tailwind to match it really was the most exhilarating part of the ride smoking down the hill into Wedderburn to refuel and straight back into it to make Ranfurly for a real coffee. We were seriously flying down there top gear and cranking all the way sliding into Ranfuly railway station, pull a hard left across the road to e-cafe and a damn good coffee that was too.Ranfurly to Daisybank
Leaving Ranfurly for Waipiata brought a sense of this trip being actually achievable, after all we had been (or nearly been) to Waipiata before so we knew we just had to push through for the last 50kms, just like one of our training days. Lake Taieri to Daisyback put us back on the flat and required a bit more pushing, the bodies were now really starting to feel like they had done some work. It was time to pull out the next lot of "Head Stuff"- whatever that thing is you can tap into that gets you through adversity, when you're at the last of your physical strength and you need a little bit more to finish off.Refueling at Daisybank you started to realize just how much you had eaten and drank. Most of us had got through 6 - 8 litres of water and an unbelievable amount of food, but thats what you need to get through a day like that. Heading off to Hyde you get to see the best part of the Rail Trail as it winds round a neat little gorge getting you across a couple of big bridges and through two tunnels.
Hyde to Middlemarch - Home Run
None of us who had been on that last training ride will pretend we got round the corner to Hyde with out a terrible fear of the wind. That last slapping taught us a lesson we were not going to forget in a hurry. As we got to the point where you could see Hyde you could feel the wind on your face, hearts sinking we powered on through the gate and refueled at Hyde ready for the last 30km into Middlemarch. Crossing the main highway you are away into it, out past the old Hyde railway station the wind died, thank god that last bit of wind was just the old nor wester sneaking through the gap from Ranfurly. Now we could really experience the downhill everyone talks about, well, it's slightly downhill.A quick stop at the Rock & Pillar gangers hut for a refuel meant there was only 15km to go. There was a detour sign there suggesting there was work being done on the track and that you should ride down Ngapuna road for 7km before getting back on the track. Turboman started down Ngapuna Road before coming to the conclusion that no one will be working on the track on Labour Weekend and that Ngapuna Road was rough as guts. A quick ride across the paddock back to the track confirmed his suspicion that there were no workers.
In fact the workers had graded the track back to a dead smooth clay surface which had baked in the sun. It was as hard and smooth as bitumen, perfect! A quick call back to the others kept everyone on track. This greatly helped getting us over the last 15k into Middlemarch. It took a couple of hours to get everyone over the finish line but all made it in style with only one of us having to vow to go back and do it again having had to pull out 30k short.
Dinner and a wee nap
We stopped in at Quench Cafe for a few quiet beers and a meal with local hosts Helen and Le Roux. Quench cafe has awesome coffee and great food. They even got in our special Emersons Pilsner to help make us feel at home. Some of the crew then headed back to Dunedin with the rest of us staying at Helen & Le Rouxs' rental house down the road "The Lodge". The morning saw us back to the Cafe for a brunch pie (yep you gotta go and get one) and a solid coffee from the espresso machine before saying our goodbyes and heading back to Dunedin.All in all it was a great trip; 152km of challenging gravel track and let it be known you've got to work to do it. Time to do it? First in was 9 hours 32 mins and the rest all within a couple of hours after that, pretty good going.
News by Paul Southworth - Turboweb
Middlemarch to Daisybank Cycle Training
On Saturday morning we headed out for a wee jaunt on the mountain bikes. The plan? to see if we could do 100k round trip on the cycles. Fit For Life Coaches are running a group event for some of our crew on Labour Weekend 2010. Our intention is to ride the Rail Trail in one day. Thats 150km in the saddle on an ex railway line, fairly flat, but gravel all the way and some inclines. It requires endurance and some mental depth to be able to crack it. This morning was simply part of the build up to see how the crew was going to hold up.
We arrived at Middlemarch and started with a nice coffee at the local cafe, and then jumped into the saddle. Heading off to Hyde. It's a consistent climb from Middlemarch up to Hyde so it's a grind! not too evil but a grind none the less. As we progressed we started to get comfortable finding a rhythm and the right amount of layers to be wearing. It's worth noting that the Rail Trail is in some very remote and exposed country and you need enough gear to manage a turn for the worse in the weather, it can be very cold or very hot and has the potential for extremely strong winds.
Our first place of significance is Ngapuna Station this used to be the stopping point for Skiing enthusiasts who were headed to big hut back in the 1930's to 1950's. Here we adjusted our gear and carried on. Heading on up and past the Rock & Pillar and on towards Hyde where we stopped for lunch ( a welcome break at 27km) to refuel.
After a quick stop we headed out of Hyde towards Tiroiti things get a little more interesting as you are now looking down into the Taieri river off to your right and you get to ride through a Tunnel, most unnerving as all the light disappears for a brief second as you ride though. Topping out at Tiroiti you get a nice little downhill reprieve across a couple of nice bridges, one of them spectacularly high with awesome scenery to boot.
We cruised on to where the the trail hits the main state highway for the first time since Hyde. It's called Daisybank, there is nothing there other than a road and the trail either side. We checked in with each other and decided it was time to turn back. We had gone 38km but were still short of making it to Waipiata our goal for the day so we could crack the 100km round trip. Slightly disappointed but in hindsight making the right choice we headed back for Hyde.
The pace was now much more pleasant as we experienced a downhill incline all be it small it sure felt good. We stopped in Hyde for another fuel stop and then off for the last downhill run to Middlemarch or so we thought. It seems like your really motoring towards Middlemarch but as you flatten out on the last 6km it is a real head trip, you just seem to get no closer for some time, it's dead straight and goes on forever, suddenly you are there and within sight of the cafe, the most welcome thing you have seen for quite some time.
We managed 76.92km (see map below) and fell short of our 100km, We were very tired and sure need a bit more training to make the 150km in one day, we will head off on the 9th of October to have another crack at the 100km, if we can do that we will chop out the full trip no problem. All in all it was a great adventure with awesome views and a great test of our riding skills. Can't wait for the next one.
Strength Training, is it good for us?
We all know that a challenging, progressive strength-training
programme can build muscles and increase strength in men
and women of all ages. But recent studies prove that the
benefits go even further. Besides the great gains in
strength, here’s what strength training actually does:
Halts Bone Loss – And Even Restores
Bone
Each year after menopause, a woman typically loses 1
percent of her bone mass – even more during the first five
postmenopausal years. This may well lead to osteoporosis.
Strength training can stop the clock on this. Women in a
study who didn’t exercise lost about 2 percent of their bone
density over the year of the study. But the women who
strength trained not only didn’t lose bone, they gained 1
percent.
Improves Balance
Our ability to stay in balance also declines with passing
years. Women who don’t exercise showed an 8.5 percent
decline in balance while those women exercising and tested
in the same way scored higher by 14 percent!
Helps Prevent Bone Fractures
The improvements in strength, bone density, and
balance have special significance for women because they
dramatically reduce the risk of fractures from osteoporosis.
This is a serious problem for older women: A woman of 70
faces 30% odds that she will break her hip if she lives
another 20 years.
Hormones, calcium supplements and medications offer
a degree of protection from bone loss. However, strength
training not only builds bone, it cuts the risk of fractures by
improving strength and balance to help prevent falls. What’s
more these benefits come without worrisome side effects.
A Health Tonic?
The more we look at strength training, the more
benefits we find. Recent studies suggest that strength
training can improve mood, reduce the risk of heart disease
and adult-onset diabetes, help people with arthritis, and
maybe even prolong the lives of AIDS sufferers. It’s too
early to know whether all these promising findings will be
confirmed, but you’ll be confident that you’ll be hearing more
about strength training in the future!
Training during pregnancy
A client sent this testimonial through outlining some of the benefits of continuing to train through pregnancy. If you are pregnant or trying to get pregnant then you need to read this.
Hi. My name is Sonia Hand and I’ve been a Les Mills member for several years now. I am currently almost 38 weeks pregnant with my second child. Janet Cox has been my personal trainer throughout my pregnancy and I have just had my last pre-natal session with her this week.
It has been important to me to try to maintain my fitness during this pregnancy; last time I reduced then stopped my exercise programme early on and suffered as a result. I put on a large amount of excess weight and lost a lot of my conditioning. I also seemed to suffer from a lot of respiratory problems and general fatigue during, and after, my pregnancy.
This time things have been completely different. Even though I have been working part-time and Mother to a very lively toddler I have had far more energy, have slept better, my general health has been good and I’ve not suffered any respiratory problems. Best of all is that I know my improved fitness will help the birth and recovery go more smoothly.
Janet has carefully tailored my personal training sessions to my goals, my capabilities (I’m no gym bunny!) and to my stage of pregnancy. She has always made my training sessions fun, through her sense of humour and through the wide variety of exercises used. I would highly recommend her to anyone looking for a dynamic and motivational trainer.
I look forward to returning to the gym and working with Janet again after the birth.
Sonia Hand
1 September 2010
Motivation up Mt Cargil
A chilly but sunny Saturday lunchtime, I'm half motivated to do something and half not motivated. I knew i wanted to do some exercise, so I txt my good friend Paul and said "Mt Cargil is looking good you keen?" Waited a few mins, then back came the reply " yep man keen as". So with that, it was a quick change into my gear and off to pick Paul up.
When I got to his place he was telling me how he was procrastinating about going to the gym and working out and how he was going to drag himself to the gym. So in the end it all worked out great for both of us, we motivated each other to get out there and get into it. We ended up having a good stomp up Mt cargil, and good run down. We both agreed it was the best place to be on a sunny Saturday afternoon.
So if your lacking in motivation or you just don't know what to do, get on the phone to a friend, colleague or relative and get out there and enjoy the great outdoors, we live in the the best country in the world, lets go and see some of it while getting fit and encouraging others at the same time.