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Mittwoch 2. Dezember 2020

Nine-Hammers

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

Sometimes you're the hammer. Sometimes you're the nail. And sometimes you're getting both hammered and nailed. With a series of nine different intervals, all at or above threshold this is one of the best MAP sessions we offer. It isn’t just the total amount of time spent above threshold, though. This workout takes the training stress up a notch by giving you barely enough time to recover from the previous hammer before the next one falls. This ensures your AC gets a little boost as well.

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11 Hits

Montag 7. Dezember 2020

The-Way-Out

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

One of the few Sufferfest sessions that can be viewed as a “Sweet-Spot” session since the intervals aren’t above threshold (except for the very end) but are harder than a tempo effort.

This session pushes your body close to the limit of what it can 'comfortably' handle without going any further. Why? Going above threshold causes a considerable amount of hormonal stress that takes a lot of time to recover from. But you don’t actually have to ride above threshold to improve your FTP - the fitness gain between 30 minutes at 90% of threshold and at 102% of threshold is minimal, but the stress on your body from the later is much greater and the recovery much longer.

That is why this session is a key component to any training plan: It gives you enough training stress to help improve your FTP, but remains 'easy' enough that you can do it when you're tired or before a big block of harder efforts.

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16 Hits

Montag 30. November 2020

Hell-Hath-No-Fury

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

This takes one of the oldest FTP building workouts, the 2 x 20, and makes it exciting! Forcing your body to churn out power right below, at and just above threshold for 20 minutes at a time dramatically improves your ability to generate sustainable power. It's great for building that FTP (unless you have an unusually low MAP...in which case you're going to struggle!) By itself, the 5 minute effort at the end would not be much to deal with, but after churning out threshold power for 40 minutes, hitting this 5 min effort at 100% will ensure you stress your MAP enough to give this session a slight edge on other “FTP Builder” workouts.

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131 Hits

Mittwoch 25. November 2020

Defender

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

Just like a real race, the two race-paced efforts in TBTITW offer few moments of truly “settling” into a steady effort. The constant surging below, at, and well above threshold push your ability to recover to the max, making this a fantastic session for building your AC. Since you are often forced to “recover” at high intensities, your cardiovascular system hardly gets a real break, which means your MAP gets pushed hard too. With each effort ending in an all out sprint you really get to test out how much you have left in the tank. You might surprise yourself.

 
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91 Hits

Montag 23. November 2020

TBTITW

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

Just like a real race, the two race-paced efforts in TBTITW offer few moments of truly “settling” into a steady effort. The constant surging below, at, and well above threshold push your ability to recover to the max, making this a fantastic session for building your AC. Since you are often forced to “recover” at high intensities, your cardiovascular system hardly gets a real break, which means your MAP gets pushed hard too. With each effort ending in an all out sprint you really get to test out how much you have left in the tank. You might surprise yourself.

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102 Hits

Mittwoch 18. November 2020

The-Omnium

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

You know what we love about you? Your versatility. You can Suffer anywhere, anytime and in any way. That's why Grunter von Agony, Sufferlandrian Team Director, is sending you to compete in The Omnium at the UCI World Track Championships. Over the course of 50 minutes, you'll do battle in the six different races.

No two intervals in this workout are the same, with each one working slightly different variations of NM, AC and MAP. No need for FTP here, my friends! It's the perfect session to improve top-end power without having to do a lot of repetitive efforts.

The scratch race and flying lap have an “easy” enough lead in that you get to put your max sprint to the full test. Add in the standing starts for the Individual Pursuit and Kilo and you give your NM a real run through. The repeated surges of the elimination race, the all out nature of the kilo, and the massive efforts you have to make in the points race really test your powers of recovery while working your AC all the way to the max.

Since the efforts come in quick succession, and with most being over four minutes in length, your cardiovascular system never catches a real break, ensuring your MAP doesn’t get left out of the equation.

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70 Hits

Montag 16. November 2020

Who-dares

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

Imagine you’re out on a group ride where the tempo is high and you’re working hard. Suddenly, someone surges. You do a quick sprint to go after them and quickly get their wheel. The stress of the effort, though, catches up with you and even though the pace settles down to where it was before, you struggle to hold the wheels.

Who Dares is a workout that teaches your body to recover from those efforts more effectively so you can keep riding hard. The workout is based on three nine-and-a-half-minute sub-FTP intervals that feature three sprints - one at the start, one at the middle and one at the end. These sprints flood your body with metabolites (lactate, etc.) and then the sustained sub-FTP efforts force your body to clear them out while still working hard.

To make the session even more effective, Who Dares also asks your body to do this work at different cadences, stimulating the nervous system and forcing your body to become even more effecient.ch one.

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164 Hits

Mittwoch 11. November 2020

14-vise-grips

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

This is another mash-up that covers a lot of ground. Starting with the intervals from Do As You’re Told, your ability to recover quickly gets its first test with short intervals, high intensity, and limited rest. All the hallmarks of a good AC training session.

Then comes the race simulation from the Rookie, with just enough time above threshold (and above-tempo “recovery”) to improve FTP. But it also helps out your AC. Since your AC has already been stressed from the intervals at the beginning, this section boosts your AC more in this context than it would if you just did The Rookie.

The final climb from Angels is almost entirely above threshold. After everything you have already put your system through, this will send your cardiovascular (and MAP) system as far as you are willing to push it. By combining these sections in this particular order you end up squeezing the most training benefit out of each one.

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88 Hits

Montag 9. November 2020

TOBA

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

This is another mash-up that covers a lot of ground. Starting with the intervals from Do As You’re Told, your ability to recover quickly gets its first test with short intervals, high intensity, and limited rest. All the hallmarks of a good AC training session.

Then comes the race simulation from the Rookie, with just enough time above threshold (and above-tempo “recovery”) to improve FTP. But it also helps out your AC. Since your AC has already been stressed from the intervals at the beginning, this section boosts your AC more in this context than it would if you just did The Rookie.

The final climb from Angels is almost entirely above threshold. After everything you have already put your system through, this will send your cardiovascular (and MAP) system as far as you are willing to push it. By combining these sections in this particular order you end up squeezing the most training benefit out of each one.

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92 Hits

Mittwoch 4.November 2020

There-Is-No-Try

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

The ability to hit a given power target right on the nose is one of the hallmarks of a great rider, and that is exactly what you are being forced to do with this session. Each interval has 4 distinct stair steps, increasing slightly with each step. This requires you to finesse your output multiple times for each effort, to really feel the difference 10 watts makes.

The stair step approach also forces your body into a constant state of “catching up.” Just as your aerobic system settles into the oxygen demands of each effort, you are forced to go harder, which makes you dip back into anaerobic energy systems while your aerobic system catches up. This process constantly forces your anaerobic and aerobic systems to make adjustments. If you're trying to get over a plateau or feel like you're not getting faster this can be exactly what you need.

Unlike other sessions, three of the four sprint efforts come in the first half. This means your legs will be fresh enough so you can go full gas and hit your NM system hard. Not bad for a session that is predominantly focused on building your AC and MAP.

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28 Hits

Montag 2.November 2020

The-Tool-Shed

Four Dimensional Power Focus:

NM: ✭✭✭✩✩
AC: ✭✭✭✭✩
MAP: ✭✭✭✭✭
FTP: ✭✭✭✭✩

*Because you're not the sharpest tool in the shed.*
Simply put, this is a session for those looking to see how deep they can truly dig - or for those who think they might need to update their 4DP metrics (If you finish this session with minimal swearing and without stopping it's time to re-test).

You might be looking at the profile and say to yourself, "Only doing the 2nd set from the Shovel sounds like cheating." You would be right. That's why we would never do something as crazy as letting you start the 2nd set from The Shovel Fresh. Instead, you get to be the Nail for the first 3 efforts from Nine Hammers. Once you've done that and wrapped up that second set from the Shovel, all that stands between you and that massive pit of exhaustion and GLORY are 2 more Hammers. Did we mention they were Hammers 8 and 9? No? Good, good. Forget we said anything. Just pretend you have 3 Hammers and 1 Shovel to contend with. Those last 2 hammers are "Future You's" problem - let that chump deal with that nightmare.

When looking at "will this make me faster" the answer is YES (and, at least in the short term, quite miserable). The Shovel packs a massive AC punch, with inverse-micro intervals that dish out ever higher the power the shorter the interval. While 9 Hammers packs a huge MAP/FTP punch, it also helps drive up your sustained power regardless of what your rider type or weakness are. Facing the first 3 Hammers gives your Aerobic (MAP/FTP) system a hefty load to deal with, and will just about fully deplete your AC stores. Which makes this the perfect time to start the 2nd set from the Shovel. With depleted reserves, starting with the short 5 second sprints ensure you are just fresh enough to push your NM system, but fatigued enough that your AC never fully recovers for the duration of these intervals. With your AC depleted, heart rate pegged and breathing rate through the roof, the last thing you WANT is the final 2 Hammers. This isn't about what you want though, but what you need. By the time you start this set of Hammers your top end power will be feeling completely drained, any ""snap"" you might usually rely on to make it through these 3-4 minute efforts will be long gone. That means you are facing down the final 2 Hammers relying solely on your MAP and FTP. The higher your FTP the faster you will recover, the higher your MAP the greater the punishment you can handle. Once you pick yourself up off the floor from Hammers 8 and 9, you will have pushed your body to its absolute limits across almost every 4DP Metric, which will send you down the path to be a faster and more badass Sufferlandrian."

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25 Hits

Ausdauersteigernden Effekt beim Training mit Maske

sportmakse2

Beim Training mit Mundschutz ist die Lunge wegen der erschwerten Sauerstoffzufuhr stärker gefordert als ohne Maske. Das muss allerdings nicht zwingend ein Trainingsnachteil sein. Im Gegenteil: Die erhöhte Aktivität der Atemmuskulatur kann sogar einen ausdauersteigernden Effekt haben.

Verbesserung und Training der Atemmuskulatur
Ein durch die Maske erhöhten Atemwiderstand hilft erwiesenermassen die oft  vernachlässigte Atemmuskulatur gezielt zu trainieren und Ihre maximale Lungenkapazität zu nutzen, für optimale Sauerstoffversorgung – und damit den nächsten Leistungssprung.
Im Leistungssport macht man das bewusste Training mit Masken schon lange vor Corona. Ziel dabei ist es eine ausdauersteigernde Wirkung der Atemmuskulatur zu erzielen.

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162 Hits

Mittwoch 27. Oktober 2020

The-Shovel

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

Time to dig deep into the COURAGE mines. Real deep. No other workout runs the full range of 4DP like this one. The consistent inverse relationship between interval length and intensity pushes your AC to the very limit, ensuring that after each micro-interval your body recovers just enough to hit and hold your power target for the next interval...even if you don't think you can.

The 5-10 second efforts hit your NM system hard. No holding back for these short efforts. All out means all out. The 15-60 second efforts all require significant anaerobic energy, but with so little rest your cardiovascular system never really gets a break. This not only stresses your AC as you try to recover, but it also pushes your MAP to its limit as your body tries to generate as much aerobic power as possible.

Even though there is not a single interval in this workout that is longer than 60 seconds, each full set lasts more than 20 minutes. The unrelenting aerobic stress turns this session into a surprisingly good FTP builder.

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141 Hits

Montag 26. Oktober 2020

Montag 26. Oktober 2020

Designed by the expert coaches, this one hour workout is specifically designed to get you ready for, and then do, a 20 minute cycling Functional Threshold Performance test.

 
Rubber Glove is a test for determining your Functional Threshold Performance (FTP). You will need a power meter (or a power-enabled trainer like the KICKR) or a heart rate monitor. This iMobileIntervals workout is optimized for use with the KICKR trainer.
 
At the end of the 20 minute interval the app will calculate your ftp and prompt you to save it to your account and settings. NOTE: if you clone and edit this workout, this feature will not be present! You will need to calculate the FTP as follows:
 
Your FTP watts is 95% of the average watts for the interval. Your FTP heart rate is 99% of the average for the interval.
 
TrainingPeaks or Garmin Connect and examine the 20 minute interval and calculate it automaticly for you.
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31 Hits

Massage und Therapie offen

studio-6658

Es kommen wieder Zeiten mit mehr Einschränkungen auf uns zu. Dennoch sollte man versuchen positiv zu denken und mit dem zu arbeiten was noch möglich ist.
Fitnesscenter und Wellnesseinrichtungen müssen in Bern ab heute für mehrere Wochen geschlossen werden. Dies betrifft aber nicht die Massage und Therapie. Ebenso ist weiterhin Coaching und Beratung erlaubt.

Termin buchen »

Unser Schutzkonzept, das regelmässige Desinfizierung aller Geräte und Oberflächen, inkl. Türgriffe beinhaltet, wurde vom Verband VDMS erstellt und überprüft. Auch stehen beim Eingang, im Massage- und Therapieraum, im Warteraum, in den Toiletten sowie an vielen weiteren Orten medizinische Händedesinfektionsspender bereit. Ebenso messen wir jedem Kunden mit einem Schnellmessgerät Fieber.

Ein Besuch in der medizinischen Massage oder Therapie kann daher ohne erhöhtes Risiko getätigt werden.  Motiviert und aufgestellt freue ich mich auf deinen Besuch.

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156 Hits

Absage des Training von morgen Samstag

ABGESAGT

Liebe Kundinnen und Kunden

Nach der heutigen Medienmitteilung des Kanton Berns müssen wir das Gruppentraining morgen Samstag 24. Oktober 2020 absagen.

Aktuell ist nicht ganz klar, ob Gruppenkurse in kleinen Trainingseinrichtungen ebenfalls von der Schliessung der Fitnesscenter betroffen sind, da generell noch kein totales Verbot von Trainings besteht. Da dies aber nicht 100% klar ist, müssen wir das Training morgen Samstag vorsichtshalber absagen.
Sobald wir alles abgeklärt haben, melden wir uns in einem Newsletter. 

Besten Dank für das Verständnis und schönes Weekend.
Ralph Castelberg

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209 Hits

Bleibt fit, stark und vital - Wir haben offen und sind weiterhin für dich da.

herzschlag

Regelmässiges Training und Massage stärkt das Immunsystem und die Abwehrkräfte. Bei uns kannst du sicher trainieren oder dich bei einer Massage erholen und eine Auszeit nehmen. 

Als SFGV und SPTV Verbandsmitglied verfügen wir im Studio über ein gutes, umfassendes Schutzkonzept. Die Räume, Türen und Trainingsgeräte werden regelmässig desinfiziert.
Ausser während dem Training ist die Maske Pflicht.

Es besteht kein Risiko für dich:  Dein Trainings Abo wird bei einem allfälligen Lockdown verlängert. Oder du buchst die Stunden und die Massage einzeln. Up to you

Kursanmeldung »

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  216 Hits
216 Hits

Ein Brief zur aktuellen Situation

trainingsraum

Liebe Kundinnen und Kunden,
Liebe Freunde und Bekannte.

Leider stehen die Zeichen auf Dunkelorange und eine erneute Schliessung der Trainingseinrichtungen aufgrund von Covid-19 scheint nur noch eine Frage der Zeit. Insbesondere da Wallis damit schon begonnen hat und die Zahlen überall am Steigen sind. Wir schauen diesem sehr sorgenvoll entgegen.

Kleine Betriebe trifft dies sehr hart. Eine erneute Einschränkung bringt uns an die Existenzgrenze und verursacht entsprechend auch Ängste wie es weitergehen soll.
Seit dem ersten Lockdown im Frühling 2020 müssen wir mit Einschränkungen leben, welche den Umsatz bei uns seit 7 Monaten Corona-bedingt um mindestens 40% verringerten. Zeitgleich sind die Kosten gestiegen. Denn neben der Miete und anderen Fixkosten mussten wir zusätzliche Hygienemassnahmen ergreifen sowie Material kaufen, um überhaupt Trainings durchführen zu können.

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  271 Hits
271 Hits

Sicher in die Massage und Therapie

handherz

Durch die Einhaltung von Hygiene und Sicherheitsvorschriften nach dem aktuellen Schutzkonzept des VDMS kann garantiert werden, dass auch ein Besuch in der Massage oder Therapie das Risiko einer Corona Erkrankung nicht erhöht. Seit dem Auftreten des Covid-19 Virus konnte keine erhöhte Gefährdung durch den Besuch der Massage / Therapie festgestellt werden. Uns sind auch keine Fälle bekannt.
Weil die soziale Distanz in der Therapie nicht eingehalten werden kann, bitten wir auch die Patienten beim Eintritt und Austritt aus dem Behandlungszimmer die Hände desinfizieren. Ebenso ist eine Maske zu tragen, sofern möglich. (Bei Atembeschwerden, z.B. auf der Liege mit dem Kopf nach unten, kann Sie nach Rücksprache mit dem Therapeuten unter Umständen abgenommen werden).

Massage Termin buchen »

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  133 Hits
133 Hits

Keine COVID-19 Gefährdung im Training

sporthealth

Unter Einhaltung der empfohlenen und von uns umgesetzten Schutzmassnahmen (Schutzkonzept(e) liegen im Studio/Praxis auf) ist das Training nicht gefährlich. Das Verhältnis Grösse der Trainingsräume zu den gleichzeitigen anwesenden Kunden ist so gut, dass die Abstände gut eingehalten werden können und durch die Grösse des Raumes ist die Gefahr aus der Luft gering. Dass das Schutzkonzept funktioniert, haben die vergangenen Monate bei uns als auch in anderen kleinen Trainings und Therapie Centern gezeigt. Es sind keine Gefährdungen von Personen bekannt.

Im Gegenteil, regelmässiges Training stärkt sogar das Immunsystem.

Kursanmeldung »

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  173 Hits
173 Hits
Unterstütze unser Studio in dieser schwierigen Zeit

Mit einer kleinen Spende über unsere Webseite kannst du uns helfen, die schwierige Zeit während und nach dem COVID-19 Lockdowns zu übersehen. Dank diesen Spenden können wir unsere Rechnungen des Studios weiterhin bezahlen, damit wir auch anschliessend an den Lockdown planmässig weitermachen können. Mit einer noch so kleinen Spende über unsere Webseite hilfst du uns, diese Zeit zu überstehen.

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