Archive: September 2010

I’ve taken just one spinning class.

It was many years ago at a far-inferior gym. The instructor did a lot of yelling and not much motivating. I did a lot of sweating, and not much pedaling.

The spinning classes at Midtown, though, look like a blast. My friends who take them love them and rave about the instructors, one of whom, I’ve recently discovered, is a treasure-trove of knowledge about cycle power-training and how it whips you into shape much faster than a series of traditional spinning classes.

If you’ve been in the club recently, you’ve noticed the Psyclewerks poster outside the Cycling Room. It has lights and a moving cyclist, so if you haven’t seen it yet, do check it out.

Psyclewerks is the cycle-based, power-training brainchild of Personal Trainer Doug Rusho. He created Psyclewerks to help participants achieve an increase in fitness and measurable results from their training on power-measuring bikes found in only a few elite facilities across the globe.

In the Psyclewerks program, you work at levels specific to your current fitness level. Doug describes this as similar to knowing how much weight you can lift. It’s a weight that’s right for you and you alone, and the same is true for your cycling “power zone.” 

Your bike’s computer provides instant feedback about your effort every second you’re on it. It measures how fast you pedal and how hard you push against the pedals. These power numbers translate into watts. The more watts you produce, the harder you’re working, and the more calories you’re burning.

The power numbers allow you to ride at exactly the right intensity at each part in the ride. The guesswork of wondering whether you’re riding at the correct level is eliminated.

Doug says, “Because we can measure it, we can train to improve it. When you complete the program, you will know if you have taken your fitness to a higher level.”

Lest you think that the fun of a traditional spinning class will be lost in a Psyclewerks power-training class, think again. Doug assures me that the classes rely heavily on music that he meticulously chooses, and custom-edits to match the effort required and to make the class flow well.

“Psyclewerks provides the ultimate combination of technical aspects for results, and entertainment for motivation and fun,” says Doug.

If you’re a results-oriented person (or a Type A like me) then this sounds like the perfect program for you.

Want to know what a Psyclewerks class looks like?

Take a look at one of Doug’s classes at the club. While this isn’t exactly like a Psyclewerks class, it will give you a general idea of what to expect.

The 8-week Psyclewerks program begins on Sunday, October 10th. Grab a pamphlet from the Psyclewerks poster outside the Cycling Room, or email Doug at doug.rusho@midtown.com for more information.

Have you done power training before? Tell us about it!

There’s big news in the world of tennis.

Huge.

The USTA (United States Tennis Association) has passed new rules making it mandatory that all “10 and Under Tennis” be played on modified courts with modified equipment.

To accommodate their smaller bodies, young players must now use slower-moving balls, smaller racquets, and shorter courts. This will allow them to better learn the rules of the game, have rallies, and develop their strokes. In addition, the modifications will serve to boost kids’ confidence levels, which in turn will make them grow and develop as players.

And the best part?

Midtown’s 10 and Under Tennis program has been using modified courts and equipment for years.

Laramie Gavin, Midtown’s Director of Junior Tennis, says, “This is the biggest change to happen to tennis in the modern era. It will fundamentally change the way tennis is played and taught in the States. The cool thing is we’ve been training like this for several years now. We are way ahead of the game!”

As a result, the USTA has recognized Midtown as a pioneer in the field of 10 and Under Tennis, and an industry leader in adapting to the needs of younger players and helping them to hone their technique.

Check out this video and see our own tennis coaches interviewed, as well as several of our young tennis players in action!

And here’s the USTA’s cute promotional video, which explains the change.

Of course, we always knew that Midtown tennis is the coolest tennis in Rochester.

And now the rest of the tennis world does too.

Doug Rusho, personal trainer and cyclist extraordinaire, is answering your questions this month.

Doug holds several certifications, and is a National Strength and Conditioning Association Certified Strength and Conditioning Specialist, as well as a National Academy of Sports Medicine Certified Personal Trainer.

Kristi: How did you get started in the field of personal training?

Doug: I began strength-training in high school, which is also when I bought a textbook on plyometrics (a form of power training in which muscles are enabled to reach maximum force in the shortest amount of time). I have a B.S. in Exercise Physiology/Biomechanics, and I’ve always been interested in improving the performance of the human body. Cycling is a passion of mine, and I enjoy racing mountain and road bikes whenever I can.

Reader Question: I’m a new member, and I’m interested in getting back into shape after years of being away from the gym. How do you recommend I start? I’m about 20 pounds overweight, but otherwise, I am in good health.

Doug: The safest and most effective way to start is to hire a Personal Trainer!  Many people think they need to “be in shape” to maximize a personal training session.  In reality, a trainer will work you out in the appropriate manner especially when you are not in ideal shape.  This will ensure you do not do too much, too soon, and get injured or frustrated.  A Personal Trainer will also enhance your workouts in small increments as you get stronger.  This will increase exercise adherence and tolerance and ultimately improve your long term success.

Reader Question: My current workout regime includes Pilates, weights, and cardio. However, I’ve been doing all three for so long, I’m getting bored. Help!

Doug: Pick up a sport or event in which you can compete.  Working out is different than training. When you are training for a goal event or sport, it gives you much more direction and motivation.  Your focus and intensity are inspired with a purpose and you will see faster results.  The sport may not be your priority, but training for it will accelerate your progress towards your priority goal, for example, losing weight.

Reader Question: I recently read the article posted on the Facebook page about stretching not preventing running injuries. This goes against everything I’ve heard about the benefits of stretching. What’s the real deal?

Doug: The jury is still out on this, and will always be.  My opinion is that it is different for every individual.  I believe that an appropriate warm-up is critical (which may include stretching), especially for activities completed at high intensity (e.g. a 5k road race) or that require extreme ranges of motion. I also believe stretching will decrease the chance of injury if you have muscle imbalances (e.g  if your right hamstring is tighter than your left). For some, stretching gives the feeling of more mobility, improving you efficiency of motion. For others they feel no difference.   If after a low-intensity warm-up, you feel “tight,” stretch. If you feel loose and ready, go for the run, and stretch afterwards. You may also want to have a flexibility/mobility assessment done to pinpoint any problem areas, and especially any imbalances.

Reader Question: I’m rehabbing after knee surgery. I want to get back to lifting weights, but I’m unsure and nervous about it. How do I ease back into my workout safely?

Doug: Depending on your surgery you should complete some rehab/strength-training with a Physical Therapist.  Once you are cleared by the PT, look for a Personal Trainer knowledgeable in post-rehab and orthopedic considerations.  Once again, it is key to progress your workouts in small steps, gradually building mobility and stability, and then strength and power.

Reader Question: My friend recommended protein shakes for muscle development. I’ve tried them in the past and have not liked the side effects. Do you have a recommendation for a good one that’s easy to digest?

Doug: High protein shakes are really overkill for most people. Research does generally agree that athletes involved with a high training load do require more protein than the average individual. If your goal is muscle development, this means at least 1-2 hours of strength-training 4-5 days per week.  Otherwise, a normal diet has plenty of protein to meet your needs. As far as recommendations, I would suggest Orgain and Bolthouse Farms’ Protein Plus available at Wegmans in the Natural Foods department and the Produce section. 

 Thank you, Doug!

If you take group cycle classes, you will not want to miss a new eight-week program Doug is launching in October. Stay tuned to learn about Pscylewerks 2.0 on this blog in the next few days.

You’ve submitted some great questions lately, so if yours was not answered this month, look for it in October’s “Ask the Trainer” post.

And don’t be shy! If you have a question you would like one of the personal trainers from the Fitness department to answer, you can post your question as a comment to this post, or email it to me at kristi@meetme-atmidtown.com. If you email the question, I will ask it anonymously on your behalf, and post the question and answer (but not your name) on the next “Ask the Trainer” post. You do not need to be a member to ask a question.

You know you’ve got questions. Send them my way.

Today, I was to pick up my race packet at the Marathon Expo, held at the venue where I had my wedding reception nine years ago.

Tomorrow, my mom was to arrive from Lake Placid to cheer me on during the race. Her husband, a photographer, was to take pictures.

On Sunday, over 1,500 people will run the MVP Healthcare Rochester Half-Marathon, for which I have trained for six months.

I won’t be at the starting line.

Five weeks ago, I sustained a calf strain in each of my legs (the right worse than the left). In early August, I did 11.5 on a Saturday, and when I woke up on Sunday, the nagging calf soreness I had been experiencing for about a week had turned into significant pain. Walking was moderately painful. An attempt at a short three-miler was excruciating.

I immediately launched into panic mode. I set aside my training program, to which I had been adhering like glue. I took a week off from running, implemented the R.I.C.E. (Rest, Ice, Compression, Elevation) method of injury treatment, and when running after seven days of rest was still painful, I went a little nuts in pursuit of self-healing. My list of remedies included, but was not limited to:

• Ace bandages
• Zensah compression sleeves
• Blue Emu
• Alieve
• Heel lifts for my running shoes
• New running shoes
• Three-times-a-day sets of two different calf muscle stretches, each stretch held for 90 seconds (which seems like an eternity), recommended to me by the wonderful Jim Briggs, one of the PTs at Rochester General Physical Therapy, located inside the club.
• Sets of seated and standing calf raises in the club’s weight room, two-to-three times a week.
• A calf massage.
• Cross-training on the cardio machines, using the intervals programs
• Daily ranting sessions to just about anyone who would listen about how much being injured this close to my half-marathon truly sucked.

But last week, after I tried to run again and had to stop just a few miles in because the pain was that bad, I came to the realization that my half-marathon dream, the one for which I had been fighting (and at times, with the insanity of my life, getting my training runs in was truly a fight, both mentally and physically) needed to be shelved.

It was over.

My injury came as a result of pushing myself to my limits (but not beyond them). I did not train to run a half-marathon. I trained to finish a half-marathon in around 1:50. I was clocking long runs at an 8:20 pace. I increased my mileage according to my training plan. I did speedwork with a three-day break following long runs. I followed the rules and I trained hard.

I know I would have finished a sub two-hour half-marathon. I would have met my goal.

Today, I had an appointment with a chiropractor who specializes in sports injuries. He gave me a phone consultation weeks ago, and put me on his cancellation list. I wasn’t able to get in to see him until today. He performed electrical stimulation therapy on the damaged tissues in my calves, followed by ART (Active Release Technique). I have two more sessions next week. He said I should be back running in a week to ten days. He wishes he had been able to see me earlier.

To say I am disappointed does not cover it. What I’m feeling right now requires expletives (and many of them) to even touch the emotions that are swirling. I will spend Sunday either drinking or baking heavily, I haven’t yet decided which.

But if I’ve learned anything over the past six months of training, it’s this:

I can accomplish any damn thing I want to do.

I am now a stronger, faster, fitter, more hard-core runner than I ever was before, even when I was running 30 miles a week, every week, seven years ago. I have an incredibly supportive circle of friends both at Midtown and in my personal life who get what my training meant to me, and who understand how devastating this injury is.

And when I’m 100% again, I’m going to take all the discipline, all the preparation, and all the skills I’ve gained through training for the half-marathon I’m not running this weekend, and turn it into a killer performance in another half, probably in early spring.

And next fall?

I just might try for the full.

“Our greatest glory is not in never falling, but in rising every time we fall.”
– Confucius

I am as tightly wound as they come. 

Type A

Anal

High-strung

Whichever adjective you choose for someone who lives a life heavy on self-imposed stress and light on relaxation, the description fits me. I work hard. I work out hard. I wish I could say I played hard too, but with three small children, two careers, and one house that I struggle to keep from being condemned for unfit living conditions by my town’s authorities, there’s not much time for that.

Sleep is for the weak, right?

And so it’s surprising that prior to my visit to The Spa at Midtown a few weeks ago, I was a spa virgin.

I had not experienced so much as a manicure, facial, or neck massage. I was under the mistaken impresson that spa trips were something other people did.

You know, more relaxed, more zen, more chill people. Definitely not me.

Don’t worry. I know what I’ve been missing now.

About a month ago, I sustained a painful calf strain during the weekly long training run for my half-marathon. When the pain didn’t subside, I called a chiropractor recommended to me by trainer Bruce Hedlund. He suggested I get a calf massage. And desperate to heal my injury quickly, that’s exactly what I did.

Once I entered the waiting area of the spa and closed the door, I instantly forgot that I was at Midtown. There was pleasant instrumental music playing. The lighting was soft. I could not hear a sound from the club. The spa is really its own insular, peaceful entity amidst the bustling energy of the rest of Midtown.  

I was soon greeted by Aimee Brodeur, who is one of the spa’s Licensed Massage Therapists. And while I was a bit apprehensive about what to expect, she immediately put me at ease with her calm and welcoming demeanor.

She led me into a dimly lit room, and then left me to get situated. Once she came back in, we chatted a little, but then I allowed myself to just…relax. This is something I do not do on a regular basis. I lead a pretty hectic and highly scheduled life. And while I pride myself on my ability to keep most of my balls in the air at all times, doing so requires a lot of effort.

During my 30-minute massage, I was somehow able to completely let go. I was comfortable. The massage felt wonderful. And perhaps most incredibly, stressed-out, sleep-deprived, chaos-driven me was thisclose to falling asleep mid-massage.

Image courtesy of Annville Inn

It felt that good.

And it was over too soon.

If I had know that that was what I had been missing all those years of shunning spa services, I would never have let 34 years elapse before receiving my first one.

And it certainly won’t be that long before I get my next one.

I have nothing with which to compare spa experiences, but in showing The Spa at Midtown brochure to several friends and to my mother, a spa veteran, I learned that the extensive services offered at the club’s spa are extremely affordable when compared with some other spas in the area. You do not need to be a member of Midtown to book services at the spa.

And Aimee was fantastic. She is friendly, professional, and extremely good at what she does. If she could make someone like me feel completely relaxed and practically fall asleep on the table, I’m confident in saying that she must possess some magical powers in her hands. Book a massage with her. You won’t regret it.

What do you like best about spa services? What’s your favorite Spa at Midtown service?