Getting Outside Article

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Had a great chat with Trent Wilkie (@thetrentwilkie) of the Edmonton Examiner last week. As we know, getting outdoors and active should be enjoyable. In the following article we talk about some tips and tricks to get started.

Edmonton Examiner

Happy Hiking

Keeping Up To Date With Paralympics 2014 in Sochi

So here are some quick ways to see what will be going on in Sochi for the Paralympic Games. We have Twitter handles for many of the athletes, as well as a daily paper generated from their personal and team feeds. Support Team Canada.

Daily News from the World of Paralympics – Here

Para-Alpine Skiing

Para-Nordic Skiing & Biathlon

Para-Snowboard

Sledge Hockey

Wheelchair Curling

 

Feb 5 Spin Class

So here we go. Tonights Spin Class Workout

1.Warmup: (4 mins, RPE 2-3, Cadence 90-100)

2. Stand Your Ground
Use enough resistance to stand. Lean forward for 20 seconds and lean back fro 20 seconds (5 minutes, RPE 4-5, Cadence 60-80)

3. Prelude to a Pyramid
Add some more resistance and pick up speed. Each minute will be comfortable for 15s, Break each minute up, go faster at each 0 second, 15 second, 30 second marks then recover at 45 second mark. (4 mins, RPE 6-7)

4. Body Break (2 mins, RPE 3-4, Cadence 80-100)

5. Speed Work
Speed intervals 30 seconds on 30 seconds off. (5 minutes, RPE 5, Cadence 110-120)

6. Brain Break  (1 mins, RPE 3-4, Cadence 80-100)

7. Seated Hill Climb.
Long hill climb (3 mins, RPE 5-7, Cadence 60-80)

8. Hill Sprint
Pick up resistance, Standing sprints 15 seconds up, 15 seconds seated. (4 mins, RPE 5-7, Cadence 80-100)

9. Rest Break (2 mins, RPE 3-4, Cadence 80-100)

10. Moderate resistance, seated fast speed tempo ride. (3 mins, RPE 5-7, Cadence 100)

11. Add resistance, stand for hill, moderately fast tempo. (3 mins, RPE 7, Cadence 80-100)

12. The Hill Won’t Beat Me
Mamimum resistance while still standing. Beat up those pedals (4 mins, RPE 8-9, Cadence 60-80)

13. Crest The Hill
Lower your resistance and sprint to the end. (2 mins RPE 6-7 Cadence 80-100)

14. Cool-down (3 mins RPE 3-5)

SPOT Connect, Tested and Reviewed by Outdoor Kinesiology

Getting Out with the SPOT Connect

Staying in touch with family and friends can make a trip feel more connected, and safe. SPOT Connect looks to bring your messages to the world, where ever you are.

The SPOT Connect is a super powered texting machine, and a call out to emergency services. By pairing with your Bluetooth® enabled smartphone, SPOT Connect enables you to send quick personal messages to an email group or social media outlet (Twitter and Facebook currently). With a bit of set-up time, the SPOT Connect takes messages from your phone, relays them through the Globalstar satellite phone system to SPOT  headquarters, and then on to the group you select. As with all systems that use satellite phone systems, there are some times/places that the system will not work. In North America, that can mean a little wait before the message gets out. The SPOT Connect system is very quick in letting you know when your message has been sent, and it will keep trying for 24 hours if there is an issue with the message. Continue reading