Winter exercise

bibs · Dec 18, 2004

All I have been doing is weight training and teaching (not just taking ) spin class 3 times a week. I have heard good things about the bowlex though! and that 50 year old lady on the commercial is really hot!!

MtnbikeMike · Dec 19, 2004

For my exercise, I've been riding in shorts and a short sleeve jersey

Roasted · Dec 19, 2004

Never been a fan of bowflex. I don't like the feel of the bow itself and how the resistance seems way off to weights (at contracting it is easy but move it a bit and it gets super stiff, the 200pound weight varries greatly throughout the movement)

I like my freeweights, but I gotta build a xc bike to put on the trainer, until then weight lifting only.

Jeremy R · Dec 20, 2004

Kanter said:
Anyone else use the bowflex?

Yes, I have one.
I only use it now when I can't get to the gym, but it works well.
Well, that is unless you want to add a bunch of mass which is totally
useless for riding a bike anyway. The bowflex will keep you toned up over the winter for sure.
In my experience, the thing that makes the most difference over the winter for off the bike training is increasing core strength and balance training.
I can actually feel a big difference on the bike from that, as opposed to weight training.
Sorry if I am trying to sound like I know what I am talking about when I don't, but winter is already getting to me. :mumble:

steelewheels · Dec 21, 2004

My ice rink is filling up right now... Should be ready for a game on christmas eve. Push ups and sit ups!

buildyourown · Dec 21, 2004

Kanter said:
What do you do for core strength and balance training?

Yoga and Pilates. I know it sounds lame and boring, but it's low impact and it really helps my old man back syndrom.
Try it. It feels good. It's like stretching and lifting at the same time.

builder666 · Dec 21, 2004

http://www.cpsc.gov/cpscpub/prerel/prhtml04/04073.html

NEWS from CPSC
U.S. Consumer Product Safety Commission
Office of Information and Public Affairs Washington, DC 20207

--------------------------------------------------------------------------------
FOR IMMEDIATE RELEASE
January 29, 2004
Release # 04-073 Bowflex Recall Hotline: (888) 424-3020
CPSC Recall Hotline: (800) 638-2772
CPSC Media Contacts: Kim Dulic, (301) 504-7058 or Eric Criss, (301) 504-7908

CPSC, Nautilus Direct Announce Recall of Bowflex Power Pro Fitness Machines
WASHINGTON, D.C. - In cooperation with the U.S. Consumer Product Safety Commission (CPSC), Nautilus Direct (doing business as Bowflex), of Vancouver, Wash., is voluntarily recalling about 420,000 Bowflex fitness machines to address two safety issues. First, while being used in the incline position, the machine's backboard bench can unexpectedly collapse and break, posing a risk of injury to the user. Second, the "Lat Tower," can rotate forward and fall during use, posing a risk of injury to the user.

Nautilus Direct and CPSC have received at least 70 reports of the backboard benches breaking, resulting in at least 59 back, neck and shoulder injuries. Nautilus Direct has received at least 18 reports of the "Lat Tower" rotating forward and falling, resulting in at least 14 back, neck, shoulder, teeth, nose and head injuries, some of which required stitches.

The recalled fitness machines are the Bowflex Power Pro XL, XTL and XTLU systems with the "Lat Tower" attachment. The "Lat Tower" attaches to the back of the bench, and has pull-down pulleys attached. The name "Bowflex" and the model name are printed on the front of the machine. The machine has 10 to 14 resistance rods that extend about 48-inches high and a backboard bench that is about 36-inches long. The recalled fitness machines were made in China, Taiwan and the U.S.A.

Infomercials and specialized retail stores nationwide sold the fitness machines from January 1995 through December 2003 for between $1,200 and $1,600.

Consumers should stop using the backboard bench in the incline position and "Lat Tower" on the fitness machines immediately and contact Nautilus Direct toll-free at (888) 424-3020 anytime to receive a free repair kit that will address both issues. Nautilus is contacting owners of affected machines by direct mail where the name is known to the firm. For more information, consumers can log on to the company's Web site at www.bowflex.com.

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Send the link for this page to a friend! The U.S. Consumer Product Safety Commission is charged with protecting the public from unreasonable risks of serious injury or death from more than 15,000 types of consumer products under the agency's jurisdiction. Deaths, injuries and property damage from consumer product incidents cost the nation more than $700 billion annually. The CPSC is committed to protecting consumers and families from products that pose a fire, electrical, chemical, or mechanical hazard or can injure children. The CPSC's work to ensure the safety of consumer products - such as toys, cribs, power tools, cigarette lighters, and household chemicals - contributed significantly to the 30 percent decline in the rate of deaths and injuries associated with consumer products over the past 30 years.

To report a dangerous product or a product-related injury, call CPSC's hotline at (800) 638-2772 or CPSC's teletypewriter at (800) 638-8270, or visit CPSC's web site at www.cpsc.gov/talk.html. To join a CPSC email subscription list, please go to www.cpsc.gov/cpsclist.asp. Consumers can obtain this release and recall information at CPSC's Web site at www.cpsc.gov.

Zutroy · Dec 21, 2004

Kanter said:
So, I got a Bowflex today and finally got it all put together. Winter here in MT is long so I have to work out somehow. I think the Bowflex and stationary bike should be enough.

Anyone else use the Bowflex for training? I have heard good things about it. I also heard it helps with balance because you have to steady your arms or legs when using it.

I got it at Costco. Its called the Elite. Its the same as the Extreme. Not to bad for $899.

Any strength training is going to help, not only with your speed but help prevent injuries from crashing. Core is really important cause everything has to go through it. Another thing i do alot of in the winter, and even in the summer is rock climb, it's great for working on grip strength, and helps alot in dealing with forearm pump. Plus it's a ton oh fun.

dfinn · Dec 21, 2004

snowboard, indoor hoops and hit the gym.

Jeremy R · Dec 21, 2004

Kanter said:
What do you do for core strength and balance training?

I have a Bosu ball that I use at home. Its basically like half of a swedish ball with a hard plastic bottom. You can use this for a lot of ab and core work as well as a ton of balance stuff. You can even use it for cardio.
Doing "plank" stuff on it is tough as well, because it is always moving.
But other than that just a regular cheap ball is great for that stuff as well.
Just crap like rolling up on it with both knees and balancing on your knees and shins while sitting straight up. I do that watching TV.
Ha, typing all this stuff sounds kinda lame, but I figure it is better than me just sitting on my azz watching CSI and licking Cheeto residue off my fingers.

sikocycles · Dec 21, 2004

Lots of ice hockey and hit the gym

SuspectDevice · Dec 21, 2004

I'm in a funny situation when it comes to training over the winter, what I actually do myself, and what i tell the dh racers i coach to do.

I:
a. do a lot of skate skiing (core strength, upper body endurance, insanely taxing aerobically when you are as bad as me)
b. do a lot of backcountry skiing and snowboarding (suffer on the way up, and work on line choice on the way down)
c. Ride the bmx track 3x a week, and race on saturday mornings
d. make it to the gym rarely
I'm old and washed up, and while i love racing, after 14 years of training too hard i just like to have fun.

The racer boy plan is more like this;
a. core workout every other day (swiss ball work)
b. Resistance training 3x a week ( full body, multi joint exercises with an emphasis on balancing out strength)
c. road, xc or trainer workouts 3 days a week (periodised, moving from base development to race-specific)
d. 2 days a week of fun riding where i like to emphasize sprinting and explosiveness

Some clients' schedules are more an amalgam of my old-man program and the racer boy program, ultimately the best thing one can do in the winter is sure-up their core and balance out their musculature, and improve their aerobic endurance.

OGRipper · Dec 21, 2004

Over many years living in New England I developed a strict winter training program:

Sitting on the couch, lift the right, then the left leg and place on the coffee table. Raise one 12 oz beer with right hand, open said beer with left hand. Drink said beer. Look out window and grumble at the dark short cold days. Repeat as many times as possible until all of this effort conjures the glories of spring.

Now that I live in San Francisco this program is harder to justify. But like granny used to say, where there's a will there's a way.

That's MY "core" strength!! :thumb:

go-ride.com · Dec 23, 2004

I'm spending my weekends training on the "Braaaap" in the deserts of Utah. Does some for the cardio, but a ton for all muscle groups, balance, handling speed, and forward focus.

Because the Norba season doesn't start until mid June this year, I'm not planning on hitting the gym until after the 1st of the year. That gives me 3 to 4 months of anerobic and then 3 months of aerobic training.

When I do hit the gym I do a lot of:
Stretching
Core: abs & back
Balance: weighted squats on a balance board
Push-ups, Pull-ups, Seated Dips
Pulley exercises for any nagging injuries (at 37 yrs your nagging injuries start to add up)

When its time for spin class I start off with easy spinning for a 2 weeks (4 classes), then alternate low rpm high load for 1 class and sprints the next class.

Somewhere around the end of Feb I start road riding in the mornings. I basically climb for about 45 mins. and descend back home for a bit over a 1 hr. ride. IMO this is the most important fitness, plus I get a nice endorphin high from workingout outside instead of in some boring gym.

One more thing. Ride your DH bike at least every week. It doesn't have to be on a trail. Just go out in the street and make as many turns as you can. This creates muscle memory, so when you are riding a trail you naturally do the things you need to without thinking about them.

AusRottenVirus · Dec 24, 2004

This winter i have taken a much more serious approch to my exercise. I have been lifting twice a week with my trainer. Mostly core and squat exercises with low weight and high reps (i shouldn't be maxing out at only 15 years old). Then lifting one day of the weekend on my own. Also been riding twice a week, either BMX or XC and when i'm luckey and there's not too much snow i get to ride DH on Saturday mornings. I'm also about to start snowshoing. supposed to be a really tough cardio workout. we'll see how it pays off next season.

AusRottenVirus · Dec 24, 2004

btw, i also need some good balance exercises. I really need to work on balance and agility. any suggestions?

Alloy · Dec 24, 2004

Stand on one foot when you put your pants on. :thumb:

It works. Try it with socks to.

Winter exercise

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