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Mittwoch 8.Juli morgens - Violator

Violator

Four Dimensional Power Focus:
NM: ✭✭✭✭✭
AC: ✭✭✭✭✭
MAP: ✭✭✭✩✩
FTP: ✭✩✩✩✩

If NM and AC got together to throw a party, this would be it. Violator is the perfect example of how the amount of recovery time between efforts dramatically changes the amount of training stress you get.

Yes, there are 64 sprints, but they're not all doing the same thing for your fitness. The first set of sprints has enough recovery that you'll be able to work your NM to the max. The second set still has enough recovery to allow you to hit high power numbers, but the reduced time between sprints stresses your ability to recover and repeat that high effort. That means you'll start to dip into AC. The last set—with equal sprint and recovery times—ensures your heart rate never gets a chance to drop down. That works your MAP like nobody's business.

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  19 Hits
19 Hits

Montag 6.Juli 2020 - The Chores

the-chores

Four Dimensional Power Focus:
NM: ✭✩✩✩✩
AC: ✭✭✭✩✩
MAP: ✭✭✭✭✭
FTP: ✭✭✭✭✩

Chores. They're rarely glamorous, almost never fun, and more often than not you need a hot shower and a long nap afterwards. Sort of like this workout. If you want a 'do-it-all' session, that will maintain and improve nearly every aspect of your fitness, then you're in the right place. Each set combines a series of 40 second efforts and 20 second recoveries with a sustained effort just below Threshold. The benefits are substantial. First: with such short recoveries between hard efforts, you'll pretty much empty your anaerobic fuel tank by the end of each set. This obviously develops your AC, but as your body is forced to rely more and more on your ability to produce power aerobically as your AC empties it gives your maximal aerobic (MAP) a real shove. As your body shifts from AC to MAP and begins producing almost all power from oxygen, the workout puts you into a sustained effort just below threshold. These same sustained threshold efforts when fresh would be a piece of cake, but by starting them deep in the red you will find them to be much more difficult than you might think. These efforts will push you right to the edge, but never over, so dig in deep and get your chores done!

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  8 Hits
8 Hits

Mittwoch 1.Juli morgens - The Downward Spiral

Downward-Spiral

Four Dimensional Power Focus:
NM: ✭✭✩✩✩
AC: ✭✭✭✭✭
MAP: ✭✭✭✩✩
FTP: ✭✩✩✩✩

The very first Sufferfest video ever made (although it's since been remastered a couple of times)! Sigh. Both sets of intervals are designed to have equal work to rest ratios, so the longer intervals have longer recovery time afterwards. This first set will begin to deplete your AC, and by the end your aerobic system will have to work overtime to help keep the power up. And keep the power up you will, since as the intervals get shorter, they also get harder.

The second interval set follows the same pattern as the first, ensuring both your AC and MAP are pushed towards their limit. To give it that extra kick we added in a couple of 30 second efforts with 30 seconds of recovery (having flashbacks to Pain Shakes from Blender are we?). These final efforts are just hard enough—with just enough rest—that you will fully deplete your AC, forcing your MAP to pick up the slack.

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  33 Hits
33 Hits

Montag 29.Juni 2020 - Thin Air

Thin-Air

Four Dimensional Power Focus:
NM: ✭✩✩✩✩
AC: ✭✩✩✩✩
MAP: ✭✩✩✩✩
FTP: ✭✭✭✭✭

Here it is: the longest big effort in any session in The Sufferfest library.

The plain and simple fact is that sometimes to stress your FTP you need to spend more than 20 or 30 minutes riding near your FTP. This session was designed with that in mind. While most of the climb is actually below threshold, there are enough surges above it that your body will constantly be at the limit of clearing out those nasty, painful metabolites at the rate you churn them out. Painsuckers, rejoice!

Keep in mind that most of your anaerobic energy systems will be very depleted by the time you hit the 30 minute mark. That means they won't be much help in contributing to power production. That's one of the reasons why the same power target five minutes into this climb feels much harder when it comes again at minute 30. Once those anaerobic systems are used up, all you have left is your aerobic system, which requires oxygen to create power. These longer sustained efforts are crucial if you want to really push your threshold to its limits.

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  17 Hits
17 Hits

Mittwoch 24. Juni 2020 morgens - Defender

Defender

Four Dimensional Power Focus:
NM: ✭✩✩✩✩
AC: ✭✩✩✩✩
MAP: ✭✭✩✩✩
FTP: ✭✭✭✭✭

You've got the leader's jersey, but then disaster strikes: A crash, an injury and you're forced to defend your position until the end of the race. Can you hang on under a barrage of attacks? Based around four, ten-minute efforts around threshold, Defender is designed to give you the most bang for your buck, or in this case, the most Watts at FTP for your Suffering.

There are both psychological as well as physiological benefits to this tremendous workout. Mentally, Defender will improve your sense of pacing for longer efforts near FTP. That is because each effort starts out above FTP, and since you're fresh you'll feel as though you can hold that pace all day. Every two minutes, the pace gradually declines so you are finishing just below FTP. As the time ticks away, the power targets will drop little by little, but your discomfort will remain about the same. By the fourth effort, you'll find the same efforts far more difficult than in the first. By staying tuned-in to what your body is telling you, you'll learn more about how to manage your efforts around threshold and why it's so important to manage your efforts well at this intensity.

The physiological benefits follow the same lines as those found in Who Dares, or Fight Club. Overloading your legs and lungs with efforts above FTP before settling into efforts right at or right below FTP forces your body to clear out as many metabolites as possible and process as much oxygen as it can. What sets Defender apart is how that overload is delivered. While Who Dares achieves this with short sprints, Defender forces you to spend minutes above FTP before simmering back down. This allows your heart rate and breathing rate to get much closer to what they are during a long steady state threshold effort. This ensures that “overload” comes in as a steady drip, rather than the sudden burst like that in Who Dares. The lower intensity of this overload also changes the types of metabolites produced and the ratios they occur in. Not only does this keep the enzymes in your body focused on aerobic metabolism, your body will also respond with fewer stress hormones. This means you're training your aerobic system by overloading it, but doing so in a way that leaves you more ready to hit tomorrow's training just as har

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  148 Hits
148 Hits

Montag 22. Juni - The Rookie

The-Rookie

Four Dimensional Power Focus:
NM: ✭✩✩✩✩
AC: ✭✭✩✩✩
MAP: ✭✩✩✩✩
FTP: ✭✭✭✭✭

These race simulations steadily get harder and harder as the workout progresses, so don’t be too keen to increase the intensity after the first 10-minute effort if it felt “too easy.” Just wait. The pain will come.

During each interval you'll be ducking and diving right under and over threshold, forcing your body to churn through all the metabolites you're producing (that's the nasty stuff that the Painsuckers love so much). This is one of the best ways to improve your FTP without really overloading your system with too much training stress.

The final two intervals allow you to really charge over your threshold to unleash whatever power you have left in your legs. These two all out bursts of power, in addition to the constant surges above threshold, means this session works your AC more than some of the other FTP-focused sessions.

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  98 Hits
98 Hits

Warum Sportmassagen leistungssteigernd sind

sportmassgae1

Bei vielen Sportlern stehen Massagen fix auf dem Trainingsplan. Diese können Erfolg bringen, im schlimmsten Fall aber Schaden anrichten, deshalb ist die Wahl eines guten Masseurs (am besten med. Masseur EFA) wichtig.

In zahlreichen Studien wurde die Wirksamkeit der Massage bereits belegt und schon alleine die Tatsache, dass wir eine schmerzende Stelle instinktiv anfassen, reiben und kneten zeigt, dass das Bedürfnis für eine Massage schon biologisch gegeben ist. Nicht nur die mechanische Wirkung, sonder auch die Ausschüttung vom Hormon Oxytocin ist dabei entscheidend. Durch die Berührung wird dieses beruhigene und angstlösende Hormon ausgeschüttet es reduziert die Belastung von Stresshormonen und starkt das Imunsystem wodurch sich die Blutwerte gar verbessern können.

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  193 Hits
193 Hits

Mittwoch 27. Mai 2020 morgen - Power Station

Power-Station

Four Dimensional Power Focus:
NM: ✭✭✭✩✩
AC: ✭✩✩✩✩
MAP: ✭✩✩✩✩
FTP: ✭✭✭✭✭

On the surface this seems like a rather tame session: a series of intervals that are all under five minutes long and which are almost all under threshold. But there is more here than the power file shows. The lack of “intensity” in these short sessions is made up for by the very low cadence targets each effort requires. This creates minimal cardiovascular stress but places a tremendous load on your muscular system. The goal is to keep your upper body absolutely rock solid during these efforts. If you find that you bob back and forth for each pedal stroke then your core is not up to the task your legs are giving it (better get onto our yoga videos and strengthen that core).

This session can be a great test to see how your lower back will hold up over a longer ride outside. A core that will fail you after 3 hours of road riding can often be identified fairly quickly during this session. If your back is burning just as badly as your legs it's a signal to do some additional core strengthening. With so much stress on your muscles this is a great session for improving your overall endurance and your ability to produce lots of high torque, giving your NM a nice boost along the way.

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  307 Hits
307 Hits

Montag 25.Mai 2020 - Half is Easy

Half-Is-Easy

Four Dimensional Power Focus:
NM: ✭✩✩✩✩
AC: ✭✭✭✭✭
MAP: ✭✭✭✭✩
FTP: ✭✩✩✩✩

For too long, perhaps, we have shrugged off questions about whether The Sufferfest videos were too hard as Couchlandrians attempted to sway public opinion toward a life devoid of HONOUR, GLORY and VICTORY. But it's gone on too long - and we had to respond. So, over a bottle of Real Pagne, legendary Directeur Sportif Grunter von Agony had a quiet word with a man named Ian Field. Ian, you may know, is an elite coach with Dig Deep Coaching and a four-time British National Cyclocross National Champion. After an evil laugh that lingered, he provided us with a workout he uses to perform at the highest levels of the Cyclocross World Cup. 'Don't worry,' said Ian. 'The Couchlandrians will enjoy half of it.'

This is a fantastic session for improving AC. The short, high intensity efforts with equally short recoveries stresses your body's ability to recover quickly. In fact, the recoveries are short enough that you never really get a “full recovery” during a set. This means your MAP is developed in the latter half of both sets as fatigue sets in. It's also worth mentioning that because of the short durations, you do tap into your NM at the start of each effort.

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  84 Hits
84 Hits

Mittwoch 20. Mai 2020 Morgen - THE BAT

thebat

Four Dimensional Power Focus:
NM: ✭✩✩✩✩
AC: ✭✭✩✩✩
MAP: ✭✭✭✭✩
FTP: ✭✭✭✭✩

While you're certainly going to feel this workout in your legs, it's what happens in your head over these six intervals that matters most. A sort of 'Applied Mental Training Programme' session, this is a unique addition to the SUF library. Over the course of the workout, you'll be taken through six different mental toughness tasks drawn from our 10-week Mental Toughness Programme (available here in the app). We'll teach you how to focus, use positive self-talk and see an image of Future You to push yourself through the Suffering.

From a physical point-of-view, this is a series of five minute intervals with very high MAP efforts at both ends. They pack the same training punch as much longer Sub-Threshold efforts with the added bonus of stimulating your MAP and AC at the same time.

Physiologically:
The first 30-second effort digs you into an anaerobic hole. Even though it is a MAP based target, your Heart Rate and Breathing rates (and thus ability to deliver oxygen) are still low, so your body must produce much of this power anaerobically. By the time you settle into the 4-minutes at just below FTP, your body will have produced an excess of metabolites responsible for that burning in your legs. Only by riding below FTP will your body clear them out since FTP is the tipping point where your body is producing metabolites at the same rate it is clearing them. By holding you at FTP, your body is unable to clear out that excess, forcing you to deal with the associated discomfort for the next 4-minutes. Capping the effort off with a final 30-second surge requires that you dig into what is left of your AC, while your body pushes you close to your VO2 max, or the point at which your body is using as much oxygen as it possibly can. The net result is a session that is great for improving FTP, MAP, and AC, regardless of your strengths and weaknesses.

Psychologically:
Each 4-minute segment at just below FTP will end up feeling harder than it should, given your body is forced to stew in whatever excess metabolites you produced in the first 30-seconds. While it will be unpleasant, you should find it never really gets MORE unpleasant. In addition to the benefits from the actual mental training exercises, this preps you to have confidence in your ability to hold longer sustained FTP efforts. The final surge then shows you that even when you have been feeling that uncomfortable, for that long, your body still has something more to give. Going through the Mental Training techniques while you're pushing through the discomfort will only make you stronger out on the road.

The Bat, by the way, is the totem animal for rebirth. It symbolises the death of old ways and the rise of new ones.

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  188 Hits
188 Hits

Die älteste Heilmethode im Gesundheitswesen, die Massage.

schultergrtel

Man sagt, dass eine Massage die Lebensgeister weckt und einem wieder ins Gleichgewicht bringt oder gar heilen kann.
Nach einer Massage fühlt man sich beweglicher und entspannter. Gerade auch bei Rücken, Schulter und Nackenschmerzen wird die Massage zur Entspannung und lösen der Schmerzen und Verspannungen gelobt. Nach der Massage fühlt man sich meist beweglicher und entspannter. Doch was ist wirklich dran?

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  92 Hits
92 Hits

Dauer der Massage entscheidend über Erfolg - 60 Minuten optimal.

massageruecken

in Team von US-Medizinern um Karen Sherman von der University of Washington in Seattle ist der Frage nachgegangen, ob in vielen Studien schlicht zu kurz und zu selten massiert wurde und die Methode deshalb kaum Wirkung zeigte. Tatsächlich konnten die Forscher laut ihrem Bericht in den "Annals of Family Medicine" einen Dosiseffekt messen und es zeigte sich klar: Es kommt auf die Regelmässigkeit an und 60 Minuten Massage sind besser als 30 Minuten.

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  123 Hits
123 Hits

Erhöhter Blutdruck wegen Nackenverpannungen

Nackenmassge hilft

Ein internationales Forscherteam hat vor kurzem entdeckt warum die Muskeln am Nacken bei Verspannungen den Blutdruck in die Höhe treiben können. Man fand heraus, dass die Nackenmuskeln direkt mit dem Gehirnareal verbunden sind, welches eine der zentralen Kontrollstellen für autonome Funktionen wie Blutdruck, Atmung und Herzschlag beeinflusst.

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  111 Hits
111 Hits

Die Abwehrsysteme unseres Imunsystems

imunsystem

Unser Immunsystem ist Tag und Nacht im Einsatz: Ununterbrochen wird es von Bakterien, Viren und Pilzen aus unserer Umgebung attackiert. In der Regel bemerken wir davon nichts, dafür sorgt ein kompliziertes System, bei dem Abwehrzellen der weissen Blutkörperchen, lösliche Eiweisse und Organe ein Team bilden. Die Mitspieler können eine "Aufgabe" zusammen bewältigen, oder aber auch einzeln "an die Arbeit" gehen. Dabei greifen alle Mechanismen ineinander und beeinflussen sich gegenseitig.

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  221 Hits
221 Hits

Montag 18. Mai 2020 - Violator

Violator

Four Dimensional Power Focus:
NM: ✭✭✭✭✭
AC: ✭✭✭✭✭
MAP: ✭✭✭✩✩
FTP: ✭✩✩✩✩

If NM and AC got together to throw a party, this would be it. Violator is the perfect example of how the amount of recovery time between efforts dramatically changes the amount of training stress you get.

Yes, there are 64 sprints, but they're not all doing the same thing for your fitness. The first set of sprints has enough recovery that you'll be able to work your NM to the max. The second set still has enough recovery to allow you to hit high power numbers, but the reduced time between sprints stresses your ability to recover and repeat that high effort. That means you'll start to dip into AC. The last set—with equal sprint and recovery times—ensures your heart rate never gets a chance to drop down. That works your MAP like nobody's business.

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  107 Hits
107 Hits

Was Schwitzen über die Körperliche Fitness aussagt - oder eben doch nicht.

schweiss

Immer wieder liest man, dass unsportliche Menschen mehr transpirieren würden. In anderen Artikeln liest man wiederum davon, dass sportliche Menschen mehr schwitzen. Vieles steht und vieles wird falsch interpretiert, also was stimmt denn nun, oder stimmt beides?

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  269 Hits
269 Hits

COVID-19 Update - Training - Kurse

kursupdate

Der Bundesrat hat heute die Lockerung im Bereitensport ab 11.Mai 2020 bekannt gegeben. Training vermutlich eingeschränkt wieder möglich.

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  379 Hits
379 Hits

Covid-19: Besonders gefährdete Personen gemäss Bundesverordnung (818.101.24)

So schützen wir uns

Ab dem  27. April dürfen wir die Therapie und Massage unter einem Schutzkonzept wieder aufmachen. Dabei gibt es im Konzept einen Posten besonders gefährdete Personen. Wer gehört jetzt aber genau dazu. Über 65 Jährige, aber wer sonst noch. Immer wieder werden wir gefragt wer zu diesen gefährdeten Personen dazugehört und oft ist die Liste die man findet nicht komplett, deshalb hier ein Auszug aus der offiziellen Definition der Gesundheitsgefärdeten Personen gemäss Bundesverordnung 818.101.24  - Verordnung 2 über Massnahmen zur Bekämpfung des Coronavirus (COVID-19)
(Verordnung 2) vom 13. März 2020 (Stand am 17. April 2020)

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  323 Hits
323 Hits

Schutzkonzept med. Masseure EFA - wichtigste Punkte - COVID-19

covid19

Information zur aktuellen Situation und dem Schutzkonzept COVID-19 des Verbandes der Medizinischen Masseure Schweiz (VDMS)

Zum Buchungsformular

  • Wir dürfen ab dem 27. April wieder behandeln.

  • Die Vorschriften des BAG über die Hygiene und die soziale Distanz sind ausserhalb der eigentlichen Therapie jederzeit einzuhalten. Es sind Desinfektionsgels  in der Praxis vorhanden und eine Anleitung zur korrekten Händedesinfektion liegt auf.

  • Patienten werden bei Terminbuchungen oder Eintritt in die Praxisräumlichkeiten aufgefordert mit Fieber- und/oder Hust-Symptomen oder generell einen Verdacht auf Infektionskrankheit die Praxis nicht zu betreten und zu Hause zu bleiben respektive sich an einen Arzt zu wenden. - BITTE INFORMIERT UNS BEI SYMTOMEN RECHTZEITIG UND ANULLIERT DEN TERMIN  sonst wird der Termin verrechnet.

  • Kunden aus einer Risikogruppe  empfehlen wir eine dringende Schutzmaskenpflicht mit Eintritt in die Praxis.

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  2063 Hits
2063 Hits

Nächste Lieferung der beliebten Massage Gun ende April

Nächste Lieferung der beliebten Massage Gun ende April

Der aktuelle Batch der ActivePeople Massage Gun ist bereits wieder ausverkauft, wir bekommen aber auf ende April, spätestens anfangs Mai erneut eine neue Lieferung. Gerne kannst du dir jetzt schon eine sichern.
Bestellt werden kann die Gun direkt bei uns im Online Shop

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  896 Hits
896 Hits
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