CTB 8: Fast girls on bikes.. or catch me if you can!

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Ups, it happened again today... I was doing my short speed intervals, going 38-40km/hr, and pushing hard. Going faster than traffic :-) And almost double as fast as that guy on his expensive road bike with high profile wheels. When I passed him, I waved my hand saying "bonjour" as I always do when I pass other cyclists. 30 seconds later, he was riding next to me. Of course! How can a blond girl with a round bum be faster? IMPOSSIBLE! And it happens again, and again, and again.. Even old guys with hairy legs, wool jerseys and steel bikes always do it. The question is "why?". So this time I asked him, "Please tell me why a girl can not be faster than you?" Answer: "But you were not fast!" Hilarious!!! i almost fell of my bike laughing...  So he drafted couple of minutes behind me, then went ahead making angry noises and breathing hard... and took the next turn... As it always happens.... :-) 

Peace and enjoy your ride, everyone! 

 

CTB 7: Vegan recovery bomb for sore muscles

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My Russian coach used to say: "When it hurts, it grows". He meant sore muscles after the hard core training. Yes, there will be an adaptation process following the training, but let us help our system metabolize the stress better and faster with this plant powered green bomb! It is delicious, healthy, helps your muscles recover - and soybeans (edamame) is a perfect snack!

Green drink: 2 tbsp of soy protein powder, 1 celery stick, 1/2 cucumber, 1/2 apple, 1-2gr. spirulina powder, 150ml water. 

Edamame: steam or microwave frozen edamame 4-5min. Enjoy hot or cold. 

Let your muscles grow with plant power! 

CTB 4: Five running workouts every marathon and Ironman athlete must have done

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These are 5 key workouts to build very specific skills and boost the overall performance. In order to get to these volumes and intensity, you need to start slowly, with just a couple of reps... Going too fast too long too soon is very likely to lead to an injury - so be sensible and patient. Once you get to these, you will rock&roll!

  1. 30x30/30 sec - This French "30sec fast - 30sec slow" method builds VO2max like nothing else. 
  2. 10x1000m intervals - This workout builds your fatigue resistance. If you are really hard-core, you can do 15x...
  3. 10x3min uphill, fast - Mountain goat training! Excellent training for flat races too. 
  4. 2hrs negative split run - Negative split always wins!
  5. 2x10km tempo run - a really long interval training to train pacing and build fatigue resistance. 

Never stop running!!!

 

CTB 3: Circle, triangle and square

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I found this calligraphy in the oldest Zen Buddhist temple of Kyoto, Kennin-ji, situated in the famous historic district of Gion. This calligraphy was on the wall in one of the tatami floored rooms, adorned by a tiny zen garden with just a tree and a stone, representing the calligraphy for meditation. This calligraphy work was created by Sengai Gibon, one of the co-founders of the temple.

The idea behind the “circle, triangle, square” calligraphy is that all things in this Universe are represented by these forms. Therefore, using Buddhist universality, everything in our lives is either circle, triangle or square. So who and what are circles, triangles and squares in your life and what do they mean? Do this meditation and try to do without any judgement or bias – we all have preferences for certain forms... 

CTB 2: Year End Reviews and Resolutions

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Each December many of us analyze the year and start making plans and resolutions for the year ahead. Here comes a very structured approach how to do in a very effective and insights-producing way. I have been using it for years and highly recommend it!

1. Start with the analysis of 2015. Ask yourself first: "What are my achievements and victories?" Write them down and celebrate them! Then ask yourself: "What did not happen?" and find reasons for it. Be honest and write them down. Lastly, ask yourself "What are my lessons from 2015?" Write them down - focus on what to do and what not to do. 

2. Define 3 focus areas and 5 core values for 2016. What are the 3 main things you are going to focus on and what are the 5 core values that you are going to live. 

3. Objectives 2016: Define key objectives for your health, job/career, relationships, soul, intellect, emotions, adventures and events (and any other areas that are important to you). Feel free to use any tools to set your creativity feel - from mindmapping to a glass of wine :-) 

4. Plan 2016: For each of the objective areas, define a plan with clear actions steps. Create a calendar and plan your activities and action steps across all 12 month. Be bold - but do not forget your 3 focus areas and 5 core values. Anything that is not in line with them needs to be eliminated.

Enjoy the process!