April 29th 2013 May 29th 2013
1 mile run 9.75 minutes 9.4 minutes
2 minutes pushups 67 75
2 minutes situps 78 101
I have to admit, I never run, and have had rotator surgery in 2011 and have retorn the same side so the pushups were tough and had to settle with womans pushups but overall there is an improvement in core and upper body strenth. I’m just a horrible runner though, I will stick to cycling lol.
I really like the feel and cardio of the EVO Fitness Bike, the benefits and convenience of use are undeniable. You really need to get one.
Have a great day, Eat Train Love….
WOOHOO I did it, I’ve completed the 28 day Tricore Cycle Program. The program started at 20 minute sessions and ended in week 4 with 50 minute sessions.
This would give a beginner to indoor cycling adequate time to build up endurance and strength. With all the variety of drills you will be able to build up strength and muscle in your legs, glutes abs and shoulders, while improving your aerobic capacity. The sway frame and motion forces you to engage your entire abdominal cavity and your deltoids and arms.
I have friends coming over to try the EVO Fitness Bike as well and are contemplating making the investment for their homes. Nothing beats the convenience of having one next to your bed or in your living room. There are NO EXCUSES not to stay fit and healthy. You don’t need to strive for perfection but for progress each and every day. Make it a way of life and you will be better tomorrow than you were yesterday.
You are never too old to start a program of health and fitness. Make this the first day of the rest of your life!!!! Contact wwww.relayfitness.com and inquire about costs.
You wont regret it I promise.
I will be doing my little fitness test again tomorrow and posting the original and this latest to see how I’ve improved.
3 Weeks down and 12 cycle workouts. How am I feeling? Really good actually. My cardio endurance is getting back to pre Figure Competition training. I used to teach indoor cycling about 4 a week when we used to go at least 110 rpm on a regular basis. Training anaerobically all the time, then 2 1/2 years of low intensity cardio for fat burning while maintaining muscle, you lose some of that endurance training. At the beginning of the Tricore program I felt a little winded but now can feel the improvement as the basic cycling drills rotate throughout the program. In week 3 the programs jumped from 20 minutes to 30 minutes for the first 3, then the 4th jumped to 50 minutes. Out of all the drills, sprints, 1 – legged pushes, – hill climbs, step jumps, hovering, speed drills, sway drills, extreme hill, I would have to say the one that gets my heart rate up the most is the 1 arm balance pushes…not sure why but maybe because your entire core is engagegd to balance while one hand is hovering above the handlebars.
I’m looking forward to week #4 and what it has to offer and a lifetime of cycling at my fingertips ie next to my bed. Now there are no excuses to riding a bike, if you’re not an outdoor cyclist or not a gym goer, you have the EVO Fitness Bike thats calling your name.
Well I’ve completed week two of the Tricore Cycle Program, 8 days were actual ride days, the rest split between rest and active rest days. My training program is 5-6 days in the gym including 1 hour of weights and 30 minutes of cardio…my cycling program which I extend to 50 minutes is replacing what I was doing prior for my early morning cardio sessions on ellipticals, treadmills, arc trainers, cross ramps and stationary bikes. With those pieces of equipment I was keeping my RPMS at 118-135 max, I’m getting a much better cardio burn on the EVO especially going 50 minutes. My legs are feeling strong and I am able to now cut two leg days, with weights, down to one day while cycling. I do not want to overtrain as we all know, it can have reverse effects and you can lose much hard gained muscle.
I am subsequentially burning more calories and am stepping up my game with the EVO fitness ride. I’ve always loved indoor cycling and the added benefit of the sway motion, utilizing abs and shoulders, just makes it all that more enjoyable.
The TRICORE program rotates a variety of drills throughout each workout. 1 legged pushes – free wheeling – climbs – hovers – climbs out of the saddle etc. Once you are familiar with your EVO you can combine any number of drills while listening to music, watching a movie or following the DVD.
If you haven’t tried an EVO Fitness Bike I highly recommend going to http://www.relayfitness.com and finding a club that is using them in a class format to try it out.
Well working on week #3 and will report back at the end.
Have a great week.