Walking Class to Prevent Disease

Most of us started walking when we were between 9 months to a year but somewhere between our upbringing and life commitments we have become less active. It is recommended for everyone to walk everyday to prevent disease, but yet almost 40% of the US population doesn’t actively move regularly according to a study by Brownson RC et al. published online on 2005.


Walking Class to Prevent Diseases

What measures can you take to start a walking program?  

  1. Find a friend or a couple of friends who also want to walk.
  2. Make a plan to meet at least twice a week.
  3. Select a walking route
  4. Time yourself and track your progress.
  5. Get started with me and meet me on Thursdays.

The trick to preventing disease is to start physical activity 10 minutes at a time. Walking improves your immune system, it lowers your blood cholesterol, it helps you regulate your glucose intake, it helps your heart become more efficient at pumping blood and it helps you lose or maintain your weight.

Walking is inexpensive and easy to do, after all, you probably started walking when you were one year old. If you have diabetes or other diseases make sure to consult your doctor or exercise physiologist.

To get you started, I offer a walking class most Thursdays of the week. The next scheduled walks will be starting at Natural Nutrition in Elko, Nevada. Text (415) 225-9405 for more information.

The 100-Mile Goal

Training Plan to do a 100 mile bike ride

Before starting any training plan consult your doctor by obtaining a full physical examination.

In order to be successful on the bike you must be physically and mentally prepared to overcome the challenges of riding a bike. When you ride keep training logs of your miles take into consideration the following:

  • Course
  • Weather
  • Intensity (hills, intervals, steady pace, etc.)
  • Elapsed time
  • Mileage
  • Average speed
  • An assessment of how you felt
  • Stretching time

Mile 185 during a 600K

Keep a log next to your bike so that you can add the information as soon as you are back from a ride. This should take less than 2 minutes. The information you collect will give you specific data of your progress, it will keep you motivated and it will help you avoid overtraining.

Now, how many miles should you ride? When should you start? What is an easy day and what is a hard day? What are intervals? How often should I ride? Many questions like these and more will arise as you start your plan. The following plan is a general plan for the person who wants to finish a century for the first time.

Increasing mileage to your training should be proportional with your fitness level. As a general rule of thumb, increase mileage by 5% – 10% each week, if you have been cycling regularly. It is best to start as soon as you decide you want to ride 100 miles, 12 weeks before is recommended assuming you have had base miles of about 40 – 50 miles a week.

In order to define intensity, divide up your efforts into zones 1 – 4.

Zone 1, an easy day is a leisurely ride that will help you rest, warm up or cool down.

Zone 2, a ride at the pace you will ride the century. This is when knowing the average speed of your long distance bike rides come into play.

Zone 3, it’s the speed faster than your century pace. This becomes the pace you do during intervals.

Zone 4, it’s the maximal effort you can do in a small amount of time 10 seconds to 30 seconds.

Once your zones are defined you can easily create different workout plans for yourself. Always dedicate one day for long rides, one day for zone 4 rides, one day for zone 3 rides and a combination of zones rides.

Incorporate strength training and stretching days to be more successful with your plan. Interval training is defined as a workout with periods of zone 4 or Zone 3 intensity and zone 1 or 2 intensity as recovery. For example an interval to improve speed; warm up for 15 minutes followed by 1 minute of pedaling at zone 4, recover at zone 1 for 2 minutes, repeat 5 times and finish with a cool down. This workout is about 45 minutes, 15 minutes for a warm up, 15 minutes of intervals and 15 minutes of cool-down. Increase repetitions every week for three weeks by adding 2 repetitions each week. After the 3 weeks allow for one week of less intense work so that your body can recover and grow stronger.

Ride 5 to 6 times a week even if some days are only 10 miles. Neurologically your body will adjust to the regimen and advance to a higher level. Physiologically, adenosine triphosphate (ATP) molecules in muscle cells are split to release energy that enables the muscles to contract, however muscles respond to the commands from the central nervous system. Therefore, mind and body is a powerful connection that cannot be undermined. During high intensity workouts as it occurs during an event your mind will overpower your muscles to give that last “push” to fulfill your goal.

I highly recommend hiring an experienced cycling coach to help you attain the best results. Hire a coach in your area who can help you define your zones and accurately prepare a training plan for your success, in the mean time you can start with the following plan.

Monday: Recover from the weekend long ride by either taking a yoga class, riding no more than 10 miles or go to the gym and lift weights for your upper body and core only. Rest the legs!

Tuesday: Do hill interval lasting between 20 seconds to 45 seconds and rest for one minute in between hill repeats. Start with 4 hill repeats. Pick a hill that is 3% to 5% incline. As training increases, add two hill repeats each week until you reach 10 hill repeats as your maximum. This will be considered lower body and core training.

Wednesday: Easy 10 – 20 miles, pick loop near your home to do at your zone 1 pace. This will also help you mentally, especially at mile 90 during your century ride, to give you the last “push” needed to complete your first century.  Another option could be to take the day off and stretch for about 30 minutes or go for a 30 minute walk.

Thursday: Lift weights and ride for about one hour at zone 2, with warm-up and cool down at zone 1.

Friday: Mentally prepare for your long ride on Saturday and ride for about 1 to 2 hours at zones 1 and 2. If you are sore from lifting weights the previous day ride at zone 1 to allow for your body to recover.

Saturday: Go for a club ride where you will be able to chit-chat most of the ride, with its occasional fast pace lines at zone 3. If the pace is too fast for your training, slow down. Another pace line might be just around the corner. The Saturday ride should be fun and taxing to your body. Use it as the day to experiment with food, take note of the amount of water you need, discover favorite foods, find out about equipment positioning, etc. The Saturday rides should be between 40 to 75 mile rides every weekend. The more time you spend on the bike, the easier it will be to ride 100 miles

Sunday: rest day or easy 10-25 miles at zone 1. Keep it short so that you can enjoy the rest of the day with family or friends.

The following matrix shows the recommended miles you should attain as the week progresses. Note the accumulated total miles for the week is based on a gradual progression; week 4 stays with the same total miles as week 3 to help the body adjust to the training. In some instances the total mileage increases but the daily riding miles varies according to the intensity. Some days you might need recovery at the end of the week instead of the beginning of the week. One of the main aspects to keep in mind when training is to listen to your body, if it’s too sore then rest, choose proper meals to recover, a healthy choice of fresh vegetables and fruits can help you recover faster than a greasy meal. If you are gaining weight instead of maintain you current weight or decreasing weight then you might not be fueling your body properly. Injuries and a lack of interest to ride your bike might arise as a consequence of not listening to your body.

Sample of Training Plan to finish a 100 mile ride

Week M T W Th F Sat. Sun. Total miles for the week
1 0 10 12 10 0 30 12 74
2 0 10 12 5 10 35 10 82
3 0 10 10 5 10 40 10 85
4 0 10 15 10 10 40 0 85
5 0 15 15 10 10 45 15 110
6 10 15 20 10 10 50 15 130
7 5 15 20 10 12 50 15 127
8 0 20 20 10 15 60 15 140
9 10 20 25 15 20 55 10 155
10 10 20 20 20 20 70 0 160
11 10 20 25 20 20 65 10 170
12 0 20 25 20 10 65 20 160
Week of the Race 0 20 10 10 10 100 10 160
Zone 1 Zone 3- 4 Zone 1 Zone 2 Zone 2 Zone 2 Zone 1


Written originally for Marin Cyclists Club by Susan Scarlet-Macaw (Forsman), Exercise Physiologist and USA Cycling Coach II (2005-2009)

Wellness, Engagement, Health

measurehealthWellness starts at home! Are you overwhelmed with information regarding how much to exercise, what to eat, how to decrease stress? You are not alone. Too much fat, too much sugar, too much processed foods, too much of anything is not good for anyone. Science gives us a glance of what works and what doesn’t work, whom can you trust? Trust that you know what is good for you. Do you feel good after exercising for 10 minutes? If yes, then it is good for you. When you eat fresh fruits or vegetables, do you feel energized? If yes, then try replacing a fruit for a can soda. Are you filled with a “to do list” and feel stressed when you are not able to get it all done? If yes, let some of those tasks go. You might feel sick and don’t know why?

Engagement starts with you! When you feel tired, when you feel stressed, when you feel lost, it might be time for you to get engage in your health. It’s a bit complicated but at the same time it is not if you go back to basics: move as much as you can, eat vegetables and fruits you can grow in your garden, give yourself time to rest, unplug from technology for 5 minutes a day.

Get a Health Assessment! Take 30 to 60 minutes a day for yourself. You can prevent obesity, prevent diabetes, heart disease, kidney disease, some cancers, and other preventable diseases with the information obtained from a Health Assessment. Where are you? Do you know your health status? Small changes can make a big difference for you, family and people around you. But how can you get started?

RMRreevue2Allow me to help you with a program that it is based on scientific research. Get a Health Assessment from My Exercise and Wellness; it will include a reading of your Resting Metabolic Rate Analysis, Blood Pressure reading, Blood Glucose Test, Resting Heart Rate and other measurements to give you a baseline and areas to concentrate on to improve your Wellness and health. Cost $130 per assessment, some of the cost can be covered by your insurance.

A Health Assessment can help you avoid developing metabolic syndrome. According to most recent data, Metabolic Syndrome is a cluster of conditions that make you sick— increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes. Can you change alone? Maybe… in the meantime allow me to help you.


8 Diseases associated with Metabolic Syndrome



Stages of Change to Start Movement

Applying Stages of Change to Start Movement

We have adapted the Transtheoretical Model of Stages of Change, developed by Drs. Prochaska and DiClemente, to identify how to proceed if you want to implement change in a specific area of your life. In this case, we demonstrate: exercise. The model can be applied to better nutritional habits, to abandon a harmful or challenging habit, to start a new career, to regain a lost relationship, etc.

Challenges that might make it difficult to get started: past failed attempts, lack of support, low self belief, stuck in the past, unable to find time, but with some guidance those challenges can become hurdles that can be jumped to proceed forward towards your desired outcome.

Applying Stages of Change to Start an Exercise Program

Stages of Change when adopting an exercise program

Stages of Change when Adopting an Exercise Program