Recent Content List RwP Training
| Marathoning Customizable Online Pre-race Checklist |
on 08 Aug 2008 by http://marathoning.org/checklist/   {PDF=create pdf file of the content item^plugin:content.173} |
| Marathoning.org gives you the ability to create your own pre-race checklist with areas for Pre-race,[...] |
| Marathoning.org Pre-Race Checklist Generator Instructions Below is a default list of items. Edit any field by double clicking on it. Resort by dragging an item to where you want it. Drag items between lists to change bags. Drag items to "Unlisted Items" to remove them from your checklist. Drag items outside of a specific bag to delete it altogether. Press any "Generate Checklist" button to create your checklist. [read more] |
| NY Flyers Central Park Map with Mileage |
| Excellent Map from the Flyers that shows distances of most Central Park Loops |
| on 08 Jul 2008 by NY Flyers {PDF=create pdf file of the content item^plugin:content.172} |
| http://www.nyflyers.org/training/centralpark.htmlCentral Park Map The map below illustrates the main on-road loops and bridle path loops available to runners in Central Park. Loop distances and courses are as follows: Click on the map to enlarge Road Distances 6.03 miles (9.70 km) - Full LoopThis is the longest loop and the only one to circumnavigate the entire Park. It follows the main road from just above Central Park South to [read more] |
| The Bicycle Tutor Explains Just About Every Kind of Bike Fix |
| on 04 Jul 2008 by Alex {PDF=create pdf file of the content item^plugin:content.171} |
| A Great resource for all sorts of bicycle repairs. Learn to do them in the comfort of your own home [...] |
| How To Shift Your Gears Learn how to use your full range of gears, applies to 21, 24, and 27 speed shift systems. If your two-wheeled transport is in need of a seasonal tuneup or any kind of fix, The Bicycle Tutor can clearly explain what you'll need to get it done. Run by a photography enthusiast and serious bike geek, the site offers [read more] |
| One hundred pushups |
| the hundred push ups training program |
| on 17 Jun 2008 by http://www.runbulldogrun.com/ |
| If you're serious about increasing your strength, follow this six week training program and you[...] |
| the hundred push ups training program If you're serious about increasing your strength, follow this six week training program and you'll soon be on your way to completing 100 consecutive push ups! Think there's no way you could do this? I think you can! All you need is a good plan, plenty of discipline and about 30 minutes a week to achive this goal! No doubt some of you [read more] |
   9.0 - 1 vote |
| UNR Puncture Resistance of Road Bike Tires |
| on 09 Apr 2008 by http://biomech.me.unr.edu/wang/abstracts/puncture.htm {PDF=create pdf file of the content item^plugin:content.167} |
| Puncture Resistance of Road Bike Tires Tires tested: Specialized Armadillo Specialized Team Turbo (w/flak jacket) Continental Ultra 2000 Vittoria Techno Twin Tread Michelin Axial Select Outdoor tests: The tests consisted of a rider cycling through a wooden trough filled with approximately a 1/2 pound of glass. Two statistics were collected: A) The number of passes it took for the tire to pick up a piece of glass (an indication of the likelihood a tire [read more] |
| Intermediate Swim Workout: 2,275 Yards |
| 400 w/u, 300's, 50's, 100's, 25 sprints), 150 c/d |
| on 07 Apr 2008 by Coach John O\ {PDF=create pdf file of the content item^plugin:content.165} |
| Intermediate Swim Workout: 2,275 YardsWarm-up: 400 (100 pull, 100 kick, 100 free, 100 breastroke)2x25 stroke count on third set: under 20 stokes = good, 21-24 = fair, 25-30 = needs improvementMain set:3x300 (2 mins)5x50 (30 sec), (optional odd numbers free, even breastroke)4x100 kick (60 sec)Sprint 5x25 (10 sec)Cool down:150 choice [read more] |
| Intermediate Swim Workout: 1,500 Yards + Drills |
| 400 w/u, drills, (100's, kick), 150 c/d |
| on 07 Apr 2008 by Coach John O'Brien {PDF=create pdf file of the content item^plugin:content.166} |
| Intermediate Swim Workout: 1,500 Yards + DrillsWarm-up:300 yards (100 pull, kick, swim)2x25 lap stroke counting (efficiency)Drill 50's:Zipper drill, Catch-up drill, alternate breathing, high elbowMain set:5x100 (75 yards free, 25 breastroke) (1:30 rest)2x100 kick free2x100 kick breaststrokeCool-down: 150 choice [read more] |
| Intermediate Swim Workout: 1,200 Yards |
| w/u 100, 100's, 25's, c/d 200 |
| on 06 Apr 2008 by Susan Mellish {PDF=create pdf file of the content item^plugin:content.164} |
| Intermediate Swim Workout: 1,200 YardsWarm-up:100 yards (20)100 kick (20)4x50 easy drillsMain set:4x100 free (20)a) 25 fast/75 easyb) 50 fast/50 easyc) 75 fast/25 easyd) 100 all outSprint set:8x25/:45 or :60Cool down:200 easy, alternate betwen backstroke and breaststroke [read more] |
| Intermediate Swim Workout: Endurance |
| 30 Minutes: w/u 200, 100 kick, 20-min endurance swim |
| on 05 Apr 2008 by Coach Erin {PDF=create pdf file of the content item^plugin:content.162} |
| Intermediate Swim Workout: EnduranceTime: 30 MinutesWarm-up: 200 yards easy (alternate 50 drill, 50 swim)Main set:100 kick (50 easy, 50 strong)20 minutes endurance swim (focus on good technique and long strokes; count strokes per length and distance covered - NO STOPPING!) [read more] |
| Intermediate Swim Workout: 1,350 Yards (Pull, Kick, Swim) |
| w/u 200, 100's, 75's, 50's, 75's, c/d 100 |
| on 05 Apr 2008 by Coach Erin {PDF=create pdf file of the content item^plugin:content.161} |
| Intermediate Swim Workout: 1,350 YardsPurpose: Work on body positioning and feel of the water when switching from kicking and pulling and swimmingTime: 40 minutesWarm-up: 200 yardsMain set:300, (100 swim,100 kick,100 pull)4x75(:10), (25 drill, 25 easy, 25 strong)150, (50 swim, 50 kick, 50 pull)4x75(:10), (25 drill, 50 strong)Cool-down: 100 yards easy [read more] |