Recently, Lisa Hudson and I (Steve Smith) participated in the Indianapolis Indoor Rowing Championships held in the gymnasium of the Indianapolis International School Saturday, Jan 30th, 2010.   I competed in the Men’s Masters division, 30 to 50 year olds.  I find that events like this keep my training consistent and focused.

There were 10 rowing machines lined up next to each other.  Using the Concept 2 indoor rowing ergometer, our computer generated boats were projected up on a large screen so we could see how we were doing against each other.

Lisa  has been getting great rowing experience in the FBD Bootcamp and showed up to test her stuff.  She did that and more by placing fourth in her heat and pulling her best ever at 8:23.1 for the 2000 meters. I was pumped after Lisa’s effort and hoped to pull a sub 6:50 myself.

Like any other competitive event I’ve done I had butterflies in my stomach up until I pulled my first 100 meters.  Then it was about not selling out too soon.   Settling into a steady pace was like trying to tame a wild stallion, but I did.  I was afraid to look at the screen out of fear that I would “bonk” trying to keep up with the faster rowers.  As we approached the finish the crowd began to cheer.  I wanted to go faster, but my body was already in the red zone.  I finished with a personal best, 6:52.8 for the 2000 meter event. Though I didn’t quite accomplish my stretch, there’s always next year.

Here’s some video of Lisa and I in action:

Recently, we had a mountain biking class. Indianapolis isn’t a hot spot for mountain bike enthusiasts but there are a number of good places to ride, especially for beginners. The clinic I conducted was aimed at the beginning mountain biker who might not even have their own bike yet as well as the novice who may have tried it a few times and is ready to learn a few more techniques.

The class lasts about 2.5 hours. About 90% of the class time is spent on the bike so no one has to worry about sitting in a boring classroom watching a video of someone else on a bike. We learn by doing. At our last clinic we covered about 3.5 miles on the trail.

Here are some of the basics we cover:

• how to use the gears at the right time
• ascending and descending hills
• getting over obstacles
• body positioning on the bike
• best safety practices

We’ll practice on a parking lot then once everyone feels comfortable we’ll hit the trail. I find people learn best while they’re doing an activity.  It’s also more fun for me as a coach. As we’re riding I can interact with people and show them opportunities to practice what they’re learning.

“Pop the front wheel and lean forward slightly to get yourself over that log.”

“Use your gears and spin up the hill.”

“Sit back farther on your seat as you descend.”

Recently, Gita and Priscilla rode their rented mountain bikes over logs, climbed up and coasted down steep hills.  They are part of the over 40 group that put their fitness to the test.  This was their first time to ride serious trails.

We began by going over the riding positions on the bike.  Then we went to an open area where we could practice going up and down hills of increasing difficulty.   Once they had gained some confidence with that we practiced riding over pieces of wood, getting prepared for obstacles in the trail like logs, rocks and roots.  Priscilla said she “felt like a kid again” as she rolled over the 4″x4″.

After starting at noon we were riding the trail by 12:45.  There were not many other riders on the trail so we could take our time and stop periodically to talk about how they felt climbing that last hill, going over the roots or descending the big hill.  We even caught a glimpse of a heron standing in the White River.  I demonstrated how to cross a wooden bridge on the bike but it seemed best for them to try that obstacle another day. This session was about the basics.

By 2:15p.m. we had completed our 3.5 mile loop.  The rain started as we pulled out of the parking lot, perfect timing!!

A good workout doesn’t have to be all work. Fitness can be fun! Mountain biking in Indianapolis doesn’t involve many mountains but you can have a great time and really challenge yourself. Contact us if you’d like to give it a try.

Steve Smith, Mountain Bike Instructor

This week I’ve been talking about goals.  Today I’ll share with you a video of Steve Smith, one our personal trainers, reaching a couple of his goals.  WAY TO GO STEVE!

STEVE SMITH ROPE CLIMB

STEVE SMITH MUSCLE UP