How to Maintain Fitness during Travel

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Going on vacation is supposed to be enjoyable. For some, the break in their routines is a bit jarring. Most importantly, they want to make sure that they can still stay fit during their trips. Following some tips can allow people to achieve their fitness goals while also having a great vacation.

Express Goals

People who are on vacation want to have a good time, and when travelers are trying to maintain fitness goals, they may not share that information with their relatives and friends. However, letting loved ones know what is going on isn’t a bad idea. Doing so can stop them from pressuring individuals into eating unhealthy foods or to staying inside all day. Even when people are traveling together, they do not necessarily need to do everything together.

Book the Right Hotel

Finding the right spot to workout can be tough, especially when traveling during inclement weather. Getting in a workout might not be as easy as going for a run around the block. Many hotels offer gyms and pools on the premises. Instead of taking the risk of having nowhere to workout, people interested in maintaining their fitness levels can book hotels that have these offerings.

Eat Right

Individuals do not have to give up sampling different foods, but they can still eat properly. Researching restaurants in the area before going on the trip can help people to make smart choices about what they eat. Also, they can seek out accommodations that have a kitchen. Cooking one’s own meals can help travelers to stay fit. They will know exactly what is going into their foods.

Plan Healthy Activities

While going to see a play and visiting museums are certainly items that travelers can put on their agendas, they should also look into healthy activities. For example, the area may have hikes that they can go on or walking tours so that they can stretch their legs. Finding a balance between sedentary activities and ones that involve movement is important, especially for people who want to maintain fitness on their vacations.

Staying fit on a trip might seem as though it is impossible, particularly when travelers also want to have fun. Fortunately, establishing a healthy routine while on an enjoyable trip is certainly more than just a possibility.

The Best Movies About Cycling

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Over the last 200 hundred years, there have been thousands of cycling races across the world uniting sports and fitness enthusiasts alike. As popularity increased, filmmakers worked to portray the world of cycling in ways that the race viewers may not typically see. Films range from fiction to nonfiction, comedic to dramatic, from documentary to adventure. There is no shortage of movies on the long-established sport of cycling, and with so many to choose from, it may be helpful to start with a few of the best cycling movies.

Bicycle Dreams (2009)

 

This documentary focuses on the 2005 Race Across America, a 3,000-mile cross country event attempted by only the best endurance racers around. Starting with the tragic death of endurance cyclist Bob Breedlove, this story is proof of the astonishing strength of the human spirit.

 

The Armstrong Lie (2013)

 

Starting as a documentary on Armstrong’s extraordinary comeback from cancer, the film takes a turn as news breaks of Lance’s history of cheating with steroids. The film shows the once-known cycling hero’s fall into disgrace as he is stripped of his seven Tour De France titles and banned from professional cycling.

 

The Flying Scotsman (2006)

 

This film depicts the fantastic story of Scottish amateur cyclist Graeme Obree as he attempts to obtain the world record for the one-hour distance despite suffering from a mental illness and having no sponsors for support. Despite the establishment’s pushback of his self-made bike, the cyclist gives the world a story of undeniable triumph.

 

The Triplets of Belleville (2003)

 

If you are a fan of Tour de France, then this selection is for you. Although this French animation is different from most cycling movies, this funny and touching film has something to offer all. As a young boys grandmother attempts to train him to be a champion in cycling, she decides he will be the next winner of the Tour. This movie won the Oscar for Best Animated Foreign Film in 2004.

 

Breaking Away (1979)

 

This would not be a “Best of” list without mention this film. This representation of small-town America, life as a college student and amateur cyclist, this movie grossed $20 million in North America, proving its critical and commercial success. The American Film Institute ranked it as one of the top ten American sports films of all time.

 

The Biggest Cycling Races In History

By Mark Dziuban

 

In 1817, Baron von Drais invented the first version of what is now called bicycles. After 50 years and various design changes, the recognition of the freedom and fun that bicycles brought to the people led to the first mass-production of bicycles in 1868. On May 31st of that same year, cycling as a sport officially began.

 

The race was a 1,312 yard (or 1,200 meters) race near Paris. Within a year, the first city-to-city race was held between Paris and Rouen. In the U.S., the first recorded race was held in Boston on May 24, 1878. By the 1890’s, a new form of racing began to thrive: the six-day race. This non-stop competition includes 142 hours of round-the-clock racing performed by one to two-man teams. While cycling became common in continental Europe, England’s deteriorated road conditions hindered the popularity of the sport.

 

Throughout the following 200 years, many races and racers came and went leaving unbelievable stories and records to intrigue all for years to come. Here are just a few of the many unforgettable moments in cycling history.

 

In 1903, the Tour de France was inaugurated as an outsized and extravagant race. The 21-day-long race quickly became one of the most popular and prestigious cycling races in the world. This multi-stage race has been held over 100 times with route distances ranging from 2,000-2,200 miles. To this day, there have only been four cyclists to win the race five times altogether.

 

Founded in 1909, the Giro d’Italy, or La Corsa Rosa, is also a 21 day, 2,000+ mile long race. This race holds the title for most engaged fans, as the weather-related obstacles, such as freezing rain or snow, seems to present no problem for the tour enthusiasts.

 

Dating back to the 1930s, the Tour de Suisse is the most famous bicycle race in Switzerland. First won by Austrian cyclist Max Bulla, this race is known as the place to prove yourself before moving on to the Tour de France. There has been only one cyclist, Pasquale Fornara, who has managed to win the race four times.

 

Established in 1947, the Criterium du Dauphine incorporates eight individual stages over the course of eight days. Benefiting from its location and place on the calendar, race organizers often feature a mountain stage with a route that is nearly identical to what the Tour de France will trace one month later.

 

While racers and races continue to evolve, the stories, moments, and successes of those dedicated to the ultimate physical challenges will remain cherished and revered.

The best cycling destinations in the US

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The weather’s getting warmer by the day, which means different things to different people. For cycling enthusiasts, though, summer means more time spent atop the good old banana seat. Here are five of the best spots for cycling in the United States, for anyone looking for new and exciting routes to explore.

San Juan Islands, Washington

These scenic islands offer something for everyone, from the casual rider to the hard-core mountain biker. Lopez is the ideal go-to for easy pedaling, while Orcas is home to the challenging twin peaks of Mt. Constitution and Turtleback. The largest of the trio, San Juan, is the most densely populated, making it the perfect choice for those who want a more lively post-cycling scene.

Gran Fondo Route, New York

Yes, it’s true: The Big Apple is home to some of the country’s best cycling, and the Gran Fondo course easily tops the list. The route covers just over 100 miles in total, beginning at the George Washington bridge, continuing along the iconic Hudson River, and finally finishing up on Bear Mountain.

Asheville, North Carolina

This southern destination has seen a strong upsurge in recent years, and it won’t take long for cyclists to discover why. The Pisgah National Forest offers textured and challenging terrain, while the Blue Ridge Parkway invites long, leisurely rides.

Sea to Summit Route, California

The name says it all. What could be better than an invigorating ride from the majestic Pacific Ocean all the way to Mt. Tamalpais? Along the way, cyclists are treated to views of the San Francisco waterfront, the Golden Gate Bridge, the Marin headlands, and the famed California redwoods. This is a destination that should appear on every cyclist’s bucket list.

Burlington, Vermont

Here’s another spot that’s worth a visit, even for those who never get on a bicycle. The ones who do, however, will be rewarded with unique vantage points along Lake Champlain, and some of the most peaceful mountain biking conditions to be found anywhere.

For more details on these routes, as well as in-depth looks at several others, (as well as several others), check out this Gear Patrol article. Bike Radar is also a great resource for finding great destinations that might lie off the beaten path.

Exploring common cycling ailments (Pt. 2)

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Like any endurance sport, cycling can come with its fair share of overuse injuries. There are a variety of pesky ailments that commonly plague dedicated cyclists, which can quickly interrupt — or end — an otherwise fruitful training cycle.

I previously explained how to approach and manage five common cycling ailments. Here now are answers to a few more frequent injuries.

 

Broken clavicle

Crashes and impact injuries are an unfortunate, but frequent part of competitive cycling — a group of fast-traveling athletes in close proximity to one another is sure to spell disaster now and then. There are obviously numerous ways these scenarios can lead to significant injury, but a common injury area is the clavicle, or the collarbone; this is not surprising, given this bone’s vulnerable exposure and front-facing position (any head-over-handlebars situation puts it at immediate risk of taking the brunt of the fall). This particular injury requires quick medical attention, so exercise common sense in any situation where you think you may have suffered a break or fracture.

 

Back pain

Given the fact that cycling usually entails a slightly bent-forward posture, it is no surprise that many cyclists mistakenly slouch during long rides, leading to pain in several critical areas — among them, the back. Additionally, many of us also hold jobs that find us sitting and bending over for long periods of time, causing an adverse shift in our biomechanics. Chronic back pain can quickly shut down a cycling season, so make sure to correct your posture problems and engage in proper stretching and strengthening exercises while you still can.

 

Arm pain

It is also not surprising that many cyclists occasionally grapple with arm pain — after all, a cyclist’s arms are responsible for the overall steering of the bike. The easiest way to correct this ailment is to check the reach on your bike; it may be too long and therefore responsible for unnecessary pressure and straining. Furthermore, check to make sure your handlebars are not set too low. These tips can also help to correct pain associated with the neck and upper back.

 

These Mistakes Might be Hindering your Strength Training

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Lifting weights is one of the most effective ways to build a strong, healthy body from the ground up. However, many people self-sabotage and stall progress. Here are ten mistakes to avoid when hitting the gym.

Having unclear goals

Without a goal in mind, you won’t stick with your plan. Do you want to be more powerful, look good naked, or improve your health? Knowing what you want will keep you motivated and help you design your routine.

High reps with low weights

To get the best results, you need to do low reps with the maximum weight you can lift. This is called “lifting to failure.” Otherwise, it’s an aerobic exercise and you won’t build muscle or burn fat.

Not resting between sets

Resting between sets allows muscles to recover so you can lift your max weight in the next set. Rushing through your workout may get you home faster, but it will also slow progress.

Isolating muscle groups

Compound lifts like deadlifts and squats are more efficient and build strength evenly because they activate multiple muscle groups.

Having poor form

Lifting with proper form will ensure you are activating the right muscle groups while also reducing the likelihood of injury. A personal trainer can help correct errors in form.

Choosing the wrong footwear

The best shoes for lifting provide a flat, firm surface to maximize stability. Professional lifting shoes have wooden soles, but other options are available.

Not pushing yourself

Working hard keeps your heart rate up and maximizes the value of your gym time. You can chat with your buddies later over a protein shake.

Avoiding your weak spots

Failure to train your body evenly can lead to lopsided muscle gain, making you uncomfortable and potentially increasing the risk of injury. Don’t avoid challenging lifts if overall strength is your goal.

Neglecting rest days

When you exercise, you create microscopic tears in your muscles that take 48 to 96 hours to heal. Rest is a vital part of becoming stronger.

Avoiding the gym due to insecurity

The worst mistake to make is not lifting at all. Everybody has a “day one” of hitting the gym–get out there and make today your day.

 

Five Essential TED Talks On Physical Fitness

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Nothing is more important than keeping fit and healthy. Exercise has been shown to counteract stress levels, but there are other areas of a human physical health that can greatly benefit from it as well. Here is a list of 5 of the most important physical fitness TED talks to watch.

 

Why Some People Find Exercise Harder Than Others

Social psychologist Emily Balcetis explains how having a weak or a strong motivation to exercise can determine how far or close a person feels they are to meeting their fitness goals. She underscores the value of “keeping your eyes on the prize” when it comes to getting fit. To watch the video, click here.

 

The Brain Changing Benefits of Exercise

Neuroscientist Wendy Suzuki recently did a talk on how exercise changes not only the physical body, but the brain and mind as well. The prefrontal cortex, the area of the brain which controls things such as attention span and personality.

She accidentally discovered the correlation when she decided to work her way through a mild depression funk by going to the gym. After a period of time, she noticed her mind seemed to be getting sharper, and the idea for the study was born. To watch the video, click here.

 

Why Dieting Doesn’t Usually Work

Sandra Aamodt explains why diets so rarely ever have a permanent positive effect, and how a person’s weight range is largely determined by the hypothalamus. She also speaks on eating mindfully with special attention to one’s particular body’s needs as a solution to excessive weight gain. To watch the video, click here.

 

Physical Therapy is Boring — Play a Game Instead

When 70 percent of patients are failing to do their prescribed home exercises, it’s been clear that a solution needed to be found to encourage them to take better care of themselves. Self proclaimed “software geek” Cosmin Mihaiu and his friends created a P.C. software platform called MIRA to turn the dull chore of physical therapy into a time for engagement and fun. To watch the video, click here.

 

High-intensity Physical Exercise Will Boost Your Health

Cardiac health researcher Øivind Rognmo explores how exercise changes the heart system, and how to use the body’s own mechanisms for maximizing that impact. To watch the video, click here.

Exploring Common Cycling Ailments (Pt. 1)

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Like any endurance sport, cycling can come with its fair share of overuse injuries. There are a variety of pesky ailments that can plague dedicated cyclists and quickly interrupt — or end — an otherwise fruitful training cycle.

Here is how to approach and manage five of the most frequent cycling ailments.

 

Achilles tendonitis

Tendonitis of any body part is never fun, as the inflammation can be incredibly painful and stubborn with movement, but the achilles tendon is arguably one of the worst spots to develop the injury — especially in cycling. Each pedaling motion and dorsal flex is contingent on a healthy achilles, and pain in this area can quickly take a cyclist out of commission. Like most forms of tendonitis, achilles tendonitis can be avoided by preventing overtraining, stretching the area properly, and taking time off at the onset of any noteworthy pain. If the injury has already developed, the R.I.C.E method is your best bet (in other words, Rest, Ice, Compression, and Elevation). Additionally, give yourself ample recovery time to allow all the inflammation to fade.

 

Neck pain

The neck may not be a first consideration when listing areas of potential cycling injuries, but the reality is that neck pain plagues countless riders on a regular basis. Typically, this issue stems from poor head position and even poorer riding posture. The best rule of thumb is to keep your chin tucked, make a 90 degree angle between your shoulders and upper arms, and engage the muscles in your neck while looking up. Maintain this position and you should be able to solve your neck problems moving forward.

 

Groin pain

Cycling-related groin pain is not exactly surprising, for obvious reasons, but it is also fairly easy to fix. In almost all cases, the pain is likely coming from a poorly shaped or positioned saddle. It is important that you find a saddle that fits your body type perfectly, all while making sure it is properly installed onto your bike. Even a well-fitted saddle will create problems if it is not positioned correctly.

 

Knee pain

Given the basic biomechanics of cycling, it is also not surprising that many cyclists deal with nagging knee pain. The issue is arguably the most prominent in the sport, but it can be avoided with proper footwear, foot positioning, and proper foresight in terms of overuse and overtraining. If you are already experiencing knee pain, in addition to mending the aforementioned factors, take a few days to let your patellas recovery; they are potentially delicate parts of your body that will need to be strengthened and properly healed to avoid long-term problems.

 

Training Tips for your First Ironman Competition

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Completing an Ironman is no minor feat. Neither is training for one. Training for Ironman is a journey that lasts several months, if not all year long. These four tips will help you make the most of your first Ironman experience.

 

Find a partner or group to keep you accountable

If you can, train with a partner or a group. Training will be a lot less monotonous with other athletes around you. You may even train more effectively and focus harder if you’re surrounded by people who are visibly pushing their limits. At the very least, communicate regularly with someone else who is training for the Ironman. You’ll stay more focused and accountable if you have someone to report your progress to. If you’re new to triathlons and don’t have any triathlete buddies, look into your local tri group or find a virtual partner on social media.

 

Make sure you’re getting enough to eat

During training, you’re burning off many more calories than you normally would be. You need to replenish your body’s fuel supply – never train on an empty stomach and always eat when you’re hungry. Try to create an Ironman nutrition plan if you can. Be sure to read up on calorie replacement for endurance athletes if this is your first long-distance event. Liquid nutrition sources, like gels, can be your best friend during extensive training sessions.

 

Be patient and consistent with your training

As you build your endurance and speed, try not to overdo it. Build up the time you spend training incrementally – don’t try to add an hour at a time. If you overextend yourself, you risk injuring yourself. Injuries can render you unable to take part in the Ironman or set you back in your training progress. Understand that you won’t see overnight results. Especially if you are a newer athlete, set realistic expectations for yourself. You will improve with consistent training.

 

Keep a record of your training

The Ironman is unlike most races because you have three different types of training to endure. Even if you think you can keep track of your progress in your head, use some kind of record-keeping system to log your training sessions. You can find several apps that might work for you, or you can use good old pen and paper to the same effect. Log your mileage, hours, and how you feel each day. Having a record of this data will likely improve your confidence and motivation because you’ll be able to look back on your progress when you feel discouraged.

 

The best books on physical fitness (Pt. 2)

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Whether you plan to lose weight, improve your cardiovascular health, or simply put on more muscle, physical fitness is a great lifestyle habit to adopt. Countless studies have highlighted the immense benefits gained from regular physical activity, and there are a variety of ways to get yourself in better shape.

Sometimes, however, it can be difficult or confusing to start or hone a physical endeavor. Times like these may warrant outside advice, motivation, and other forms of intervention focused on improving your experience henceforth. In terms of literature, there are many exercise-based stories and guides worth checking out.

I previously explored some of the best books on physical fitness. Here now are several more notable texts worth checking out.

 

“Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett

There are many interpretations of what drives the human body to push its physical boundaries, and according to Kelly Starrett, this process involves one waking his or her “human animal.” However, dysfunctional movement and technique can quickly disrupt this vision, leaving one on the brink of injury and underachievement in their physical endeavors. Starrett sets out to eliminate this threat by providing a comprehensive examination of biomechanics, injury management, and preemptive measures to ensure optimal performance.

 

“You Are Your Own Gym: The Bible Of Bodyweight Exercises For Men And Women” by Mark Lauren

Looking at yourself as the gym itself is another great way to envision success in the weight room, and Mark Lauren fully embraces this notion in the aptly titled “You Are Your Own Gym.” Lauren’s insights fit a workout mold aimed at fitting your “schedule and wallet,” exploring simple yet effective ways to complete regular workouts without sacrificing the quality of the work performed. This is a great resource for those struggling to fit working out into their weekly routine.

 

Body by Science: A Research-Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week” by John Little

Maintaining a strong balance of external drive and internal knowledge is ideal in not only reaching your physical potential, but also in remaining healthy during the process. “Body by Science” is a great resource in this regard, as it features a proven formula to maximize muscle development in just 12 weeks, implementing scientific rationale to give readers full insight to the purpose of their efforts. John Little utilizes extensive research to form the text’s high-intensity program.