MVMT LAB’s Post

TVC Wednesday Trainer: Let's taper together before this weekend's Marin Century! 5:00 PM Wednesday  Tempo / Mostly Flat  It's on! The Tam Velo Club Wednesday Twilight Training Ride Meet at 5pm at the Mill Valley Bike Path Roundabout (by the Mill Valley Middle School), moderate distance (think Paradise Loop). Roll out at 5:05pm. Endurance/Pace: Typically 15-17 MPH average. We encourage the group that shows up for each ride to calibrate the route and pace to everyone in attendance. If any riders want a slower pace please let the others in attendance know before or during the ride. We will split into “A” and “B” groups and regroup if possible. Equipment: Please make sure your bike is functioning, bring front and back lights, your own basic tools, water bottles, food, etc. Helmets, masks or gaiters and working brakes are required for all rides. Etiquette: Aggressive actions like shouting at drivers or rude gestures will not be tolerated. Responsibility: we do everything possible to set a pace that works to keep the group together and regroup at certain spots, but if you can’t hold that pace the group can’t stop the ride. All riders need to be able to take responsibility for their fitness and an alternative route if necessary.

🚴🏻TVC Wednesday Trainer + Junction 🍺 5:00 PM Wednesday Meet Up Spot 448 Sycamore Ave, Mill Valley, CA 94941 It's on! The Tam Velo Club Wednesday Twilight Training Ride Meet at 5 p.m. at the Mill Valley Bike Path Roundabout (by the Mill Valley Middle School), moderate distance (think Paradise Loop). Roll out at 5:05 pm. We usually end up at The Junction so stay for socializing! Endurance/Pace: Typically 15-17 MPH average. We encourage the group that shows up for each ride to calibrate the route and pace to everyone in attendance. If any riders want a slower pace please let the others in attendance know before or during the ride. We will split into “A” and “B” groups and regroup if possible. Equipment: Please make sure your bike is functioning, and have your own basic tools, water bottles, food, etc. Helmets and working brakes are required for all rides. Etiquette: Aggressive actions like shouting at drivers or rude gestures will not be tolerated. Responsibility: we do everything possible to set a pace that works to keep the group together and regroup at certain spots, but if you can’t hold that pace the group can’t stop the ride. All riders need to be able to take responsibility for their fitness and an alternative route if necessary.

Day 16: 8/10 Finally following a structured plan now instead of eye-balling my 100-mile and 1,000 lb training goals. Problem is I'm still chopping up two programs and modifying them since one is a pure 100-mile running plan, and the other is a pure powerlifting plan. Currently following Zach Bitter's 24-Week Level II Plan (minus 1 running day) and Sebastian Oreb/Matt D'Avella's Zero to Strong in 100 Days program (minus 2 lifting days) with some added volume and exercises in between. (S/O to Paul Kolbusz for recommending it). Goal for this week is to hit this schedule: Monday - Squat Tuesday - 8 miles at 4-5/10 effort (~150 bpm) Wednesday - Deadlift and Chest Thursday - 8 miles at 4-5/10 effort (~150 bpm) Friday - Rest Saturday - 15 mile long run at 2-3/10 effort (~133 bpm) Sunday - 8 miles at 2-3/10 effort (~133 bpm) I'm tracking macros on MyFitnessPal since I want to lose 10 lbs over the next 3 months as well. The next quarter is going to be a huge for me. The excitement of starting a new community and hitting a ton of training progress has hit a wall. Time to buckle down and break through.

TVC Wednesday Trainer + Junction 5:00 PM Wednesday Meet Up Spot 448 Sycamore Ave, Mill Valley, CA 94941 Tempo / Mostly Flat It's on! The Tam Velo Club Wednesday Twilight Training Ride  Meet at 5pm at the Mill Valley Bike Path Roundabout (by the Mill Valley Middle School), moderate distance (think Paradise Loop). Roll out at 5:05pm.  We usually end up at The Junction so stay for socializing!  Endurance/Pace: Typically 15-17 MPH average. We encourage the group that shows up for each ride to calibrate the route and pace to everyone in attendance.  If any riders want a slower pace please let the others in attendance know before or during the ride. We will split into “A” and “B” groups and regroup if possible.  Equipment: Please make sure your bike is functioning, have your own basic tools, water bottles, food, etc. Helmets and working brakes are required for all rides.  Etiquette: Aggressive actions like shouting at drivers or rude gestures will not be tolerated.  Responsibility: we do everything possible to set a pace that works to keep the group together and regroup at certain spots, but if you can’t hold that pace the group can’t stop the ride. All riders need to be able to take responsibility for their fitness and an alternative route if necessary.

TVC Wednesday Trainer: PDL + IPA = 😍 5:00 PM Wednesday Meet Up Spot 448 Sycamore Ave, Mill Valley, CA 94941 Tempo / Mostly Flat It's on! The Tam Velo Club Wednesday Twilight Training Ride  Meet at 5pm at the Mill Valley Bike Path Roundabout (by the Mill Valley Middle School), moderate distance (think Paradise Loop). Roll out at 5:05pm.  We usually end up at The Junction so stay for socializing!  Endurance/Pace: Typically 15-17 MPH average. We encourage the group that shows up for each ride to calibrate the route and pace to everyone in attendance.  If any riders want a slower pace please let the others in attendance know before or during the ride. We will split into “A” and “B” groups and regroup if possible.  Equipment: Please make sure your bike is functioning, have your own basic tools, water bottles, food, etc. Helmets and working brakes are required for all rides.  Etiquette: Aggressive actions like shouting at drivers or rude gestures will not be tolerated.  Responsibility: we do everything possible to set a pace that works to keep the group together and regroup at certain spots, but if you can’t hold that pace the group can’t stop the ride. All riders need to be able to take responsibility for their fitness and an alternative route if necessary.

My full review of the Kinvara Pro, a much for effective speed trainer than the Endorphin Speed in my opinion.

Can circuit based training be used to burn fat AND build muscle at the same time? Check out this post 🆕⬇️

Should you do Hill Sprints as part of your training? Yes…. Honestly everyone should try and incorporate some form of hill sprints into their training, whether you are a 40 year old dad trying to get in shape or a young athlete looking to get faster for your sport As for kids, it's a must Benefits…. - Teach acceleration mechanics of higher knee drive - Less impact than flat sprints - Overload on the leg muscles as a strength exercise IMPORTANT Just understand why you are doing them For example…. Kids -  we are looking at acceleration, so shorter distance with more rest is required as we are looking for max effort on every one Someone looking to get in shape, then you can go longer distance, upto 10-15 secs with shorter rest periods For someone looking to improve their energy system work then you can play around with all sorts depending on your weakness, speed, lactate threshold, aerobic power As always, use the tool that is right for you based on where you want to go

What should you do when you are a beginner or untrained and want to start jogging? My absolute tip is: Start by walking longer distances than you are used to to allow the body to adapt to the load and thus minimize the risk of injury. Feel free to go out in nature, on slopes and off-road. It puts a little extra pressure on the joints and ligaments as well as the small muscles and gives them a chance to get stronger. If you absolutely want to start jogging, just remember that the more you weigh, the more weight you put on your knees and other joints and ligaments. And if you are untrained or above, the risk of injury increases. Your technique is also an important factor. A good tip is to jog a short distance and then walk. When the heart rate has decreased a little and you have regained your breath, you can jog again. For each session, you increase the distance you run and decrease the distance you walk. You can also increase the intensity as you jog gradually. Do you want more content like this? Follow me on other social media platforms like Instagram yasin_anfatraining

Did you see the most talented quarterback on the planet doing Overspeed training? Yeah! The benefits of rotational speed aren't just for hitters Supramaximal speed training involves athletes performing exercises at speeds beyond their maximum capacity During this type of training, the neurological response plays a crucial role. The nervous system adapts to the intense demands by enhancing motor unit recruitment, synchronization, and firing rate. This leads to improved muscle coordination, quicker reaction times, and increased force production. Do you want to rotate faster as a pitcher or a hitter? Follow this 8️⃣ week program and UNLOCK YOUR SPEED Weeks 1/2 -Pendulum Swings: 3 swings ea. stick (black/gray) Weeks 3/4 -Pendulum Swings: 2 swings ea. stick (black/gray) - Turn & Burn: 2 swings ea. stick (black/gray) Weeks 5/6 - Pendulum Swings: 2 swings ea. stick (black/gray) - Turn & Burn: 2 Swings ea. stick (black/gray) - Drop In: 2 Swings ea. stick (black/gray) Weeks 7/8 - Pendulum Swings: 2 swings ea. stick (black/gray) - Turn & Burn: 2 Swings ea. stick (black/gray) - Drop In: 2 Swings ea. stick (black/gray) - Happy Gilmore: 2 Swings ea. stick (black/gray) Don't break the budget paying for overpriced swing speed trainers Get $15 off my Overspeed trainers during our Swing Fast September sale!! That's 2 training training sticks for less than $100 https://lnkd.in/gH5Rzh_Z Also be sure to grab a swing speed radar & tripod from Amazon for test/rest on raw swing speed Swing Speed Radar: amzn.to/462R8iH Tripod: amzn.to/3Z8zcRo