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Today at Boot camp we had some great results when I gave my Garmin cycling computer to Chris this morning. Although I didn’t record the total session, I managed to document 45 minutes in total, 5 minutes of the warm up and 40 minutes of the actual workout.

Given that we predominately trained in an area roughly 30m x 30m, Chris managed to clock up a maximum speed of 18.2km/h, average speed of 11.3km/h and the total distance covered 6.4kms and an energy burn of over 600 calories over the 45 minutes of recording.

Not a bad effort considering that the from point to point, Chris only had 10-13 meters to get to terminal speed before stopping and accelerating to terminal speed again before stopping. So for an average of 11.3km/h, a good part of this would have been at over 15km/h.

Ultimately this style of training is interval based with short burst of high intensity which is great for fat burning and improving your fitness level.

We have had numerous requests from our Fitmates regarding a take home DIY (do it yourself) Boot Camp program.

You can use water bottles to mark the exercise stations or bananas if you have a fruit shop handy:))

Just remember when undertaking any form of rigorous exercise to get medical clearance first, high blood pressure, age, cholesterol levels and other key indicators must be taken into consideration.

This program is designed around the principles of interval training whereby you undertake high intensity cardiovascular based exercise for short periods of time followed by a resistance based exercise.

This keeps the heart elevated for short periods of time which really challenges the cardiovascular and respiratory systems.

This morning at our Melbourne Boot Camp, Michael said “Boys give all your medicine balls to the girls” and Katina replied “The boys need to give all their balls to the girls”

Mmmm, always a laugh at Boot camp, maybe this may be a contender for our funniest comments prize.

How we feel about ourselves has an enormous effect on our actions. The big one that holds us back is fear yet we continue to entertain these thoughts.

What we really need to be doing is going on a mental diet for weight loss and limiting the consumption of these thoughts.

Do you have negative thoughts, is your mind churning through this negativity on a weekly, daily or hourly basis.
If you are constantly focused on these thought patterns, you will perpetuate this line of thinking with little chance of success.

Does this sound familiar? I can’t; there is no point; can’t succeed anyway; that person X is kucky; they can eat what they want; I just look at food and put on weight; too busy; wasting my time; I hate the way I look; the way I feel; nothing looks good on me; I’m unattractive; I feel fat.

Don’t sabotage yourself with these junk thoughts, get onto your mind diet today.

A question regarding lycra when cycling with regards to wearing undergarments and jocks:

Ok…. I have a serious question for you that I hope you can answer. I am kind of disturbed but an occurrence that happened to me.

Yesterday I went for a ride on my pushy and all was going swell. THEN… I came up behind another dude on his bike. He was in full lycra getup and also had a bike that put mine to shame the only thing was he was showing total ass through his lycra pants. They were soooo see through that even a few cars tooted! I could not handle the view and I had to pull over and stop for a while so that he could ride on.

Question: What’s up with the ass. It was total ass with no undergarments. Is this something you road guys get into?

Mmmmm, this can get a bit tricky for a non roady old skool commuter dude, yes there are no under garments and generally there are certain rules employed to eliminate ass shock.

Firstly your “knicks” or lycra shorts cannot/should nether be white or red for obvious reasons.
Secondly, knicks should never be worn within a whisker of their life, hence the ass shock.
Third and foremost no jocks, boxer shorts or under garments to be worn under any circumstances.

Wearing undergarments is not pretty, after 2 hours in the saddle, I will spare you the gross details but there is some method to the madness.

One morning, during my earlier days or road cycling, I wore undergarments and was politely told by a female at the café table that wearing jocks just isn’t the done thing for various aforementioned reasons.”

So if you are doing a lot of miles on the bike for fitness training and exercise, it’s worth going jocks free

Generally this is something you figure out after spending many hours in the saddle.