I’m so pleased to announce two workshops on topics I’m most passionate about professionally and personally… running and cycling. Over the past 14 years as a medical provider, I have traveled (Germany, England, Saskatchewan, and all across the US) , studied, shadowed, and learned from the best to gain better skills and techniques in treating runners and cyclists. Through our various technologies and lab quality equipment, we have been able to test and perfect running and cycling technique cues and exercises to pass on to athletes.
Two workshops in one day… ideal for the runner, the cyclist, and the triathlete!
Cost: $50 PER clinic Both clinics: $100 Payment in full reserves your spot. SPACE IS VERY LIMITED! Payments accepted: cash, check, visa.
When: Saturday, Sept. 10th
Where: Innersport/ Press Play: 1250 Addison St. Suite 102, Berkeley, CA 94702
Sign up: Sign up online here! If taking both clinics, please sign up for both individually.
Disclosure: No refunds, but transfers accepted. SPACE IS VERY LIMITED so sign up early!
THE INVINCIBLE RUNNER
THE INVINCIBLE CYCLIST
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Photo by Judy Cahill
Meet our Wednesday evening instructor Austin McInerny!
Austin joins Press Play Lab as the Executive Director of NICA, playing an integral role in bringing mountain biking for student-athletes across the United States, starting with Northern California. He brings to our classes 30+ years of cycling, indoor cycling instructor, head coach of a cycling team, and marshalling races.
Join us Wednesday evenings for a 6:30PM indoor cycling class and meet one of our local cycling heros. To sign up for a class, click here.
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Looks like we will get a break from the rain and cold this Saturday, February 6th as projected temps will be in the mid 60’s.
We will be taking our group ride outdoors for an LSD consisting of about 40 miles (Inspiration Point to Danville Peets- may be more if you bike to Inspiration Point or Orinda Bart) with about 2,000 feet of climbing in ZONE 2. Two start options to help with those living in various places in the east bay or those who may want to bart and cut the distance to a flat 32 miles.
Start Option A: Meet at Inspiration Point at 9:55AM via bike or car. ROLL at 10:00AM. About 40 miles with a climb back up Wildcat to Inspiration Point.
Start Option B: Meet at Orinda Bart at 10:25AM via bike, car, or Bart. (Orinda Bart to Danville Peets and back is relatively flat and about 32 miles.) ROLL 10:30AM so you can join the group coming from Inspiration Point.
Where we are going:
We will ride together to Danville Peets where we will see all the other spandex-wearing folks in the east bay, refueling with grub and coffee then ride back towards Orinda Bart. Here you have the option of BARTing home or driving home if you drove to Bart, or you can continue up Wildcat Canyon back to Inspiration Point. There is also the option of heading home by bike to Oakland via Moraga Way, Canyon, Pinehurst, Skyline.
In keeping with our Pre-Season Power classes, we recommend staying in Zone 2 for most of the ride with some optional surges in Zone 3 and 4.
HELMETS REQUIRED! No exceptions.
To take into account:
This is not a non-drop ride. You should be able to ride minimum 13 MPH on flats though anyone can join as long as you have the route slip. You should also feel comfortable riding in a double paceline (as we might do on Danville Blvd.) If you are riding with aerobars, give yourself plenty of room in case of a sudden need to stop. You should be adept at changing a tire in case you find yourself alone with a flat. Bring phone, credit card/cash, extra tubes, pump/cartridges, nutrition, water, etc. No sag as this is an unsupported ride.
Questions? Email firstname.lastname@example.org
Notes from MapMyRide.
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Now vs. Later
Training to lose weight or losing weight for your training? Some find themselves in this vicious cycle. Getting your priorities straight when it comes to weight lose and performance is a key issue for many athletes. Join Nutritionist, Anna Foletta to hash out the details around your race weight.
Topics to be covered:
- Determining Your Race Weight
- Attaining Your Race Weight
- Maintaining Your Race Weight
- Off Season Weight
- Carb vs. Fat Burning Strategies
- Fuel & Recovery
What: 60-minute seminar including Q&A
When: Wednesday, February 10 at 7PM.
Anna specializes in sports performance, hormone balancing and gut management. She has been an athlete her entire life, ranging from softball, to triathlon to ultra-running.
Find Anna at:
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We are excited to have a our friend and nutritionist, Anna Foletta, contributing to our blog, kicking off the new year right for athletes with full-time jobs and families.
Hacks to Training Like a Pro
by Anna Foletta
Professional Triathletes get paid to train, eat, drink, and sleep. And then, do it all over again. Not to mention weekly massages, chiropractic adjustments, personalized meal plans and prepared meals.
The average age grouper – even the elite age grouper—can’t compete with that. With grueling work schedules, family demands and whatever else life decides to throw your way, it can become more than overwhelming to keep up.
Acknowledging that you don’t have the flexibility and/or the budget for these luxuries isn’t the end of your tri career.
Implementing these 6 hacks now, will help you create real-life recovery habits before the season starts!
- Don’t de-prioritize your Z’s because it’s not the night before a big race. The body’s internal recovery and repair system is hardest at work while you’re sleeping and while you may not be able to take a nap on a daily basis you CAN aim for quality sleep on a nightly basis.
- Set the temperature in your room to cool
- Keep bedroom lighting dim & avoid artificial lights / electronics
- Make tomorrow’s ‘to do’ list if your mind tends to wander
- Wind down early – hours slept before midnight are proved to be most beneficial
- Supplement with Magnesium and/or Tryptophan if you struggle with falling asleep
- Eat for the season – tri season that is – not the holidays. That doesn’t mean you can’t indulge at the office party, but you should be thinking about nutrient density as your daily fuel source.
- Try adding these nutrient rock stars to your weekly regime to boost mineral and vitamin stores that often get depleted in athletes;
- Bone Broth
- Dark Leafy Greens
- Plan for recovery. Whether you’re a working athlete, parent, or caregiver – you’ve got a busy schedule and sometimes that calls for fitting in an impromptu training session when schedules permit. Ensuring that you’ve got some carbs and protein in shortly after finishing can make a HUGE difference when it comes to muscle fatigue or soreness going into your next training session.
- Aim for 4 grams of carbs to every 1 gram of protein after an endurance training session.
- Real Food: Banana + 2 Tablespoons of Nut Butter
- Bar Options: Bonk Breakers, Lara Bars
- Aim for 2 grams of carbs to every 1 gram of protein after a strength training session.
- Real Food: Egg / Potato Salad (3/4 C Potato, 2 Eggs)
- Bar Options: Dales Raw Bars, Vega Sport
- Hydrate. The combination of colder weather, fewer and/or less intense workouts can lead to a decrease in water consumption.
- Have a glass of pure H2O on your desk as well as a water bottle in the car making it convenient to stay hydrated.
- Restore. Sooth achy muscles from the outside – in!
- Soak in an Epsom salt bath weekly. Epsom salt can be found inexpensively in the first aid aisle of your local drug store.
- Train as you plan to race. When it comes to your sports nutrition don’t leave it to the last minute. Liquid, solid, real food, or a combination – if you’re looking to implement a new strategy next season start working out the kinks now.
About Anna Foletta:
“Anna Foletta is a Nutrition Consultant that focuses on sports performance, hormone balancing and gut management. She has been an athlete her entire life, ranging from softball, to triathlon to ultra-running. Anna’s goal is to help you balance your internal environment while continuing to do what you love!” Questions?
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El Nino’s got nothing on us! We hear it’s going to be on and off rain for the next week so we added a class to help you adhere to your off-season training plans and at the same time create a calorie deficit for all the holiday parties this weekend.
AND… we have a special guest leading the class…
Please join us this Saturday for a 2-hour computrainer class with Pro Triathlete and 2x collegiate nationals individual overall champion from Cal Berkeley, Erika Erickson.
Erika Erickson is finishing her PhD in plant biology at UC Berkeley in May. She was first introduced to triathlon in 2010 when she moved to California, and began racing as a pro in 2012 after winning the Age Group ITU World Championship (W25-29) in 2011. She raced with the Cal team for 4 years, and won two collegiate nationals individual overall titles as a Cal Bear.
When: Saturday December 19th, 2015 8:00AM to set up your bike. 8:15AM prompt start. Class ends at 10:15.
Where: Press Play Performance Lab and Innersport, 1250 Addison St. Suite 102, Berkeley, CA 94702
Sign-up: Click here to sign up for the class. If you are not a member, yet, you can get a full week’s trial membership for $20. Also, we have a promotion going on for the month of December. $43 off the 10 pack! Use Promo code DECEMBER2015 to get the discount for the 10-pack.
Questions? Email Dr. Jess!
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“Gray444” by Henry Vandyke Carter – Henry Gray (1918) Anatomy of the Human Body (See “Book” section below)Bartleby.com: Gray’s Anatomy, Plate 444. Licensed under Public Domain via Wikimedia Commons – https://commons.wikimedia.org/wiki/File:Gray444.png#/media/File:Gray444.png
IT’S ALL ABOUT THE FOOT
Please join Dr. Jess of Innersport and Press Play for an informative and active foot exercise session on Thursday, January 21st, 2016 at Sports Basement Berkeley and Wednesday January 27th at Transports Solano Ave.
For: Anyone standing, moving, jumping, running, throwing, or playing while on his/her feet. The exercises will be easy to implement even for those with busy lives. For adults and teenagers.
What: Foot exercises to rehab and strengthen feet, improve running, squat, sport performance, and prevent injuries up the kinetic chain.
Both Transports and Sports Basement will be generously giving 20% off coupon for those attending!
Why: The foot and hip are intimately connected and communicate at all times when you are on your feet. Research and clinical experience has shown us that once an injury occurs to the foot or ankle, the hip is affected. Unfortunately, the knee is caught in between. Therefore, we will review foot exercises to keep the foot/ankle, knee, and hips happy.
When and Where:
- Wednesday, January 27th 7:00-8:00PM: Transports, Solano – 1559 Solano Avenue
Berkeley, CA 94707
Bring: Pen and paper or phone with camera/video capabilities, yoga mat and/or towel, and bare feet!
REGISTRATION: Register here… You MUST register AND attend to receive all exercises in video format as well as 20% of coupon from Sports Basement and Transports.
Cost: Free to Sports Basement, Transports, Innersport, and Press Play family and friends! Grab a friend. Bring your teammates. Share. Tweet. Spread the word!
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“I felt so much stronger out there on Saturday than ever before, even though my time may not reflect it (darn flat). I was actually picking off people and passing them up to the end (I do not normally do that). Not only do I think the classes have made me physically stronger, but mentally I was just a lot more confident in what my body could do because of the FTP test.”
We are offering another FTP class: Thursday December 3rd. Space is very limited so sign up now!
Why: FTP (Functional Threshold Power) values are critical to train accurately and evaluate fitness trends.
What: The test includes a 20-30 minute warm-up with a 20 minute all out effort while we record power and heart rate. Within a few days we will calculate and provide your FTP zones to use during classes.
When: Thursday December 3rd at 7PM Each test is about 1 hour.
Where: Press Play Performance Lab 1250 Addison St. Suite 102, Berkeley, CA 94702 510-883-1126
Be Prepared: Please rest 2-3 days before the test for an accurate reading. This is a tough test and can serve as your workout for the day.
Cost: $20 a test
Bike Storage: If you are taking the 7PM test, you are more than welcome to drop off your bike and gear/clothes before work same day. Please call 510-883-1126 or email email@example.com to arrange a time.
How: Sign up here.
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Just in time for our next two FTP Test Classes, rainy weather, short days, and pre-season prep, we are offering a promotion for our 10-pack pass. Gift Certificates available!
For the entire month of December, we are offering a promotion for the 10-pack pass for our Indoor Cycling TRAIN WITH POWER classes. Normally $243, you can get a 10 pack pass for $200.
How: Sign up here and use PROMO code: DECEMBER2015
Code Expires: December 31, 2015. Classes do not expire.
Gift Certificates: available just in time for the holidays! Click here.
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Racing Vineman 70.3 and want to preview the course without spending an entire day in Russian River? We are hosting a “Ride the Course” computrainer class this Saturday at 8AM. Our software will simulate the course, automatically adjusting the power to account for the hills and flats. Get your AERO on and have no surprises race day!
- Preview the course
- Train with power
- Have no surprises race day
- Computrainers automatically change power to mimic course
- Space VERY limited
- Sign up here!
What to Bring/Do:
- extra skewer if you have one
- extra tubes (in case you flat) – check your rear tire for glass before you arrive
- all nutrition and water/drinks
- arrive 15 min early to set up your bike (7:45AM)
- your bike, shoes, kit
- post ride recovery shake
- your enthusiasm!
Standard class rates apply- $27 for drop in. You may use your 10 class pass or monthly membership pass for this class.
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