It’s simple. Ride as many mountainous tours as you can. Each tour has a corresponding number of points designated by its elevation (Mountain Points). The more elevation you climb, the more points you will receive. Riders who reach 50 points will receive a King of the Mountains Badge and unlock the ability to purchase the Official King of the Mountains jersey. Plus each rider who earns their badge will be entered into a lottery to win $100!
You can check the chart out here and see how many points each run is worth and plan your run.
(If you know me as a wrestling fan, the analogy is well known)
SF Marathon training is going well. I had by far my strongest run in almost ten months this weekend. So I feel like everything is heading in the right direction. Adding OCR training and shaking up my training has been a life saver. I just wish this weather would stop making my allergies so cranky. I am going to do a blog soon on all the things I learned from my foam rolling class because its been helping so much.
If you read my blog from a few weeks ago you realize I had come to a point with my blogging, and being an influencer that I just literally have walked away from trying to be a health and fitness blogger because I was so sick of watching people so sick of watching people making obviously unhealthy decisions and inspiring people to go down that path.
Someone I look up to today was taking grief from others because she wanted to treat herself to the new Unicorn Frappuccino. She is an elite athlete who believes in moderation. She does not believe in the idea that exercise is punishment for food. There is no clean eating and not clean eating with her. She loves her body and lives her life.
Why is this not so easy for people to understand?
Actually I get it. Towards late last year I realized that I wanted to be in the same position as other bloggers and I was willing to lose my voice for it. We want to be the image of health and fitness, we want to be that inspiration. I knew better. But I was having the wrong conversation in my head that I was not good enough, not skinny enough or not fast enough.
I just had to remember. I need to be able to be healthy and happy. Chasing a standard. Punishing yourself for bad choices is not.
It is the same thing I was lucky enough to be taught by some amazing people and I get reminded of frequently. The last few weeks have helped me realize that I can re-balance in my eating. I do not need cake every day but having a treat is not bad.
AND THERE IS ZERO REASON TO BEAT YOURSELF OVER TREATING YOURSELF.
There is more.
It is also about listening to your body. Remember the blogger I talked about in the previous blog. While still dealing with stress fractures she ran/walked the Boston Marathon. She was cleared to walk off her crutches last Monday.
You heard me right.
And the thing is so many people are congratulating her. Congratulating her for something that is though impressive, is kind of insane.
Maybe I am not seeing it.
Ill stand by what I said in the earlier blog. The journey is never easy. But the journey is never black and white.
I have had the honor of working with Hedstrom Fitness for the last few months exploring their Kamagon Ball Technology. If you have been following my journey on Instagram you will understand that I have really come to appreciate the Hydro-Inertia® based resistance technology. It has helped me get stronger as a runner.
Hedstrom gave me a chance to attend the IDEA: Personal Trainer West to be able to fully immerse myself in the technology and get first hand experience learning from some of the top names in the industry. I also got my first chance to go deeper into their sister technology the BOSU Ball.
How does Hydro-Inertia® help runners?
One of the biggest goals we have with running is being able to move our body in the most efficient way possible. It provides a challenge that you do not see anywhere on the market that works your stability and muscle strength at the same time. The water makes traditional exercises unstable and forces you to engage all your muscle groups. It works your muscles while training your nervous system at the same time. This helps with speed, strength and overall fitness.
I am going to breakdown each class and what to me as a runner had been the take away.
Renegade Athletic Circuits Revisited
My first class workout session was Renegade Athletic Circuits Revisited which focused on how to use Surge, Kamagon Ball,and BOSU along with cardio circuits to address the needs to athletes.
A post shared by Bonnie Wilson (@zombierunningprincess) on
For runners specifically I think the two keys that I got out of this is how time under tension adds to muscle endurance. A lot of us are guilty about rushing through our muscle workouts. This is something we talked about in Surge Training later, but how many of us rush through our movements in weight training?
Combining time under tension and shorter more explosive movements which you can do with all of this equipment gives you a set up for an epic workout.
The combination with balance work with the Bosu and the Hydro-Inertia® will work your stability and cardio while your body learns to adapt to carrying the load.
I have not been the biggest fan of BOSU for a long time.
The problem is, I never realized how functional BOSU was.
I sat in on the lecture (some pain in my ankle was telling me to be cautious and not do the workouts) for two classes (101 BOSU Drills for trainers and BOSU for kids) which exposed me to how truly versatile BOSU is.
BOSU is integrated balance training that add instability to every aspect of your fitness. It forces all of your muscles to engage. And for kids, it is a great tool to add exploration and imagination to workouts with kids of all ages and it helps with basic motor skills.
You can take easy experiences and make them exponentially difficult with the BOSU ball. For example, one of my new favorites is a overhead press. Instead of just engaging your upper body, your entire body is involved keeping you stable.
For runners, this instability makes your body work harder and smarter, which is something we want in the long run for all of us.
This is the first time I have gotten my hands on Hedstroms Surge System. The Surge system uses the Hydro-Inertia® system I talked about before to help engage muscles. The Surge looks like a very large log like PVC tube with handles that is filled with water and like the Kamagon ball the weight is adjustable.
A huge takeaway for me is there is a huge difference between strength and power.
Lets take a look at the basics
Power = force x velocity
Strength = load x displacement x time
Breaking it down for runners. Power is the short term game, but its the strength or the time under tension that is something that I really think a lot of runners forget about.
How the Surge plays into this, is the water gives you both the ability to work on power and strength by using the water. You can work through the movements in the slower pace and force your body to adapt to the load. But you can also force the water to move at a faster rate and work from the power game.
I have talked about the Kamagon Ball before, it has helped encourage me to get back into the non-running part of my game. But I did not understand how multi-faceted the ball really is.
The Kamagon Ball works 5 different functional movement patterns.
Bilateral: Bend and Lift, Hip Hinge
Single Leg: Gait, Lunge, Step-up, Single Leg Stance
Rotate: Spiraling Movement, Rotation (in sync or out of sync)
This value here is well beyond running. It makes your body more functional well beyond fitness and will help you move better. It will also allow you to have more mobility and to address stability.
Now, let me address something. I know it looks like a kettlebell but it is far from it. The two handles allow you more surface to work with so many possibilities and angles. And we have talked about the water before as well, it goes back to the idea that the water makes the load unstable and allows you to engage more muscles and your nervous system.
I learned a ton of new exercises that will allow me to further my exploration of the tool box.
I knew when I started to work with Hedstrom that their product line was going to be amazing for me as a runner but being able to fully immerse myself in what is capable opened my eyes and encouraged me to research more ways to be a stronger runner.
Thank You Hedstrom Fitness to giving me the opportunity to attend the IDEA Personal Trainer West. They asked that I would blog about what I learned in their classes. But I am a believer in the product and look forward to learning more.