Spin class at Maxximum Fitness

Monday night spin classes resume Monday Jan 4th at Maxximum Fitness in Newmarket at 7:30pm. These classes are fun and a great way to burn off those holiday calories. So enjoy a few extra cookies and glasses of wine and then come workout with us on Monday nights!!

CP pumps up!

Here is Craig pumping iron. The two of us have a blast working out together laughing and people watching, but when it is time to get down to business Craig steps it up and gives it everything he's got. When I'm over his shoulder he has no where to hide and I get the best out of him. What you don't see is we did 15 mins on the treadmill and then he did 15mins on the step mill before we even touched a weight. Try 15 mins on the step mill, climb 60+floors and then see how pumped you are to begin you weight training workout.

Merry Christmas

Real Deal Racing would like wish everyone a MERRY CHRISTMAS!! I hope Santa brought you everything you deserve!

Mandy is eye candy!

Here is Mandy dropping off all the food we have collected from the spin classes. She is doing cardiac rehab for the month of December and will be bringing all the non-perishable food we collect from the spin classes on Monday nights in to work with her to help support the daily food bank. Thanks to everyone who donated food the past few weeks. Next spin class is Monday Dec 14th!

Scott is going to the worlds!

Do you know why he's going to the worlds? because this guy knows how to push himself. This video might not do justice to the fact that Scott here is an animal!! He meets up with me once a week and gives it everything he has! He trains 6 days a week and takes what he does very seriously, when I'm done training him I sometimes question my work ethic : )

Get running and swimming Scott because your going to rock the bike!!

Training Camp

LaBiciSquadra

March Break Training Camp
March 15th – 21st 2010
- $500 per person with 2 to a room
- $600 with a ride there and back
- Single rooms available
- Rooms with Kitchenette available
- Free breakfast every morning
- Rides lead by experienced cyclists
- Training camp is open to all levels
- Where? - Elkin, North Carolina
- 12 hour drive door to door from T.O
- Hotel is 25mins from Stone Mountain and the Blue Ridge parkway.
- Expect the weather to be between 12-19 degrees
- 20+ riders in 2009
- Email : Ed at real.deal@rogers.com
- Or call Ed at 905-251-8810

Monday Night Spin Class

Monday Nights - 7:30pm till 9pm At Maxximum Fitness on Gorham St, Newmarket, Ont.

$12 plus a non-perishable food item donation. There only 10 bikes at this studio, please email me ahead of time to reserve a bike.

Tim Dayfoot of the Newmarket Eagles C.C

Tim worked extremely hard turning over a big gear today, unfortunately for me I forgot to video him in that distress. Instead I got him when it was all said and done and he finally gave me one of his signature grins! 3 mins earlier he wasn't that happy! Great job Tim! You will be riding past Andrew Darke in no time!!

Welcome to Real Deal Racing

Thanks for checking out the site, I really do appreciate it! This is something that just comes natural and I really feel I was meant to do. I'm going to put my heart and soul into this little business and am prepared to do the same for you and your fitness goals and cycling dreams. Make sure to scroll through old posts, look at pics and video and place a vote on my weekly poll. If there is anything you want to ask or find out about please do not hesitate to email me. real.deal@rogers.com

Cheers,

Ed

Another all time MAX!

Here is Mike Murphy working through a hard interval. I have him doing a little pyramid work out and he has to keep a 65 cadence. Even as the wattage goes up, his legs are locked at around a 65 rpm.

Mike worked extremely hard today, before we did this leg workout in the video I had him chase his all time Max Heart Rate and he beat it!

186 bpm when the best he had ever seen was 184!! Its crazy what you can do when you put your mind to it!

Direction - you need a map, a GPS, a coach!

Here is a good quote that makes a lot of sense to me

"If you don't know where your going, you will end up someplace else" - Yogi Berra

One of the reasons we could all benefit from having a coach is goal setting. You sit down and go through all the things you want to accomplish in sport. You talk about where "your going" Once this is done it is the coaches job to keep us on track and going in the right direction, you just might get lost. Just by having to be accountable to someone else you will find you follow through with your plans, hopes, dreams and goals just because you have shared these with them and together you will want to follow through and stay the course.
If you have a coach, send them an email and let them know what they mean to you. Most of these people really enjoy what they do but its the positive feedback that really motivates them and makes their job worth while. If you don't have a coach think about what you may be missing. How are you going to accomplish what you need to accomplish without a fantastic support system and the accountability a coach provides?

Training with the best

Here is a video of Krista Ruby working through a hard interval. This little lady knows how to push her self and can really focus when she needs to.

Nothing better than working with someone who knows what they want and will do whatever it takes to get it. The question is do you know what it takes? Do you know what your strengths are? What you should be focusing on? are you making progress? Getting a second opinion is great for starting you off in the right direction, getting the right coach will keep you on track to that final destination.

Mr Smith

Here is Jamie Smith pumpin out the watts to the 2006 Paris-Roubaix. The two of us put in quite the day, nothing like training indoors while everyone else was outside enjoying the great weather on Sunday.

I'm proud to say Jamie will be my team mate in 2010 as he has just joined LaBicicletta/JLindeberg cycling team. Stay tuned to www.labicisquadra.blogspot.com for a formal team announcement coming soon

TT Training

Just because you mainly do time trials or just triathlons doesn't mean you shouldn't work on your high end. Pushing yourself beyond your threshold is the key to improvement. Go outside you comfort zone in training and work on your weaknesses. Is it focus? It is extremely hard to stay focused when your suffering. Why go through the pain if you don't have to? If your not wanting to quit during your training your just not going hard enough!! and if you do quit before

the end of your interval your just training your self to quit on race day.

Here is Scott giving it every thing he has. I took a video of this as well but it was just to big to post. Scott is screaming in pain as he finishes his interval with a seated sprint. Here is a triathlete that is sprinting the finish??? what?? that's unheard of......you have to run afterwards. Well here he is at his max suffering and then finishing up with an all out sprint. Do you think he wants to get faster?

Monday Night Sprints

Here is a video of me and my buddy Kevin Barington training in the basement tonight. Kevin is going for his max wattage here and does this little burst 4 times in a 15 min span. He got over 800 watts on every one and maxed out at 865! Not bad for his first crack at this drill. I love watching someone else suffer!

Kev is riding the Cyclops PT 300. This trainer is great for these kind of workouts because it so stable and beefy, you can't break this machine! Here he goes again

Happy Halloween!

Spider man popped by for a little workout last night and man can this guy go!!You would think those arms would be holding him back on a bike but dude can sure push a big gear!! Happy Halloween everyone!

Strength and Power

Scott here is an incredible athlete but even the cream of the crop have to work on their game a bit. We are going to transform his highly tuned 6 cylinder engine into a bruising V8! Scott has started a program where I have him working on his strength and power. He will be working on locking into a big gear and getting used to what his legs feel like pushing 300watts at a 70 cadence. Scott is up for the task and we are going to chart his progress along the way.

Tim Dayfoot

Tim and I have trained outdoors together but this was his first indoor workout with me. What a way different experience it is when someone is standing over you watching your every move. It's way easier for me to gauge someones effort when I staring right at them instead of riding beside them. Tim rode hard for me but we both know he has a whole lot more!!

The Step Mill

Here are a few pics from our morning workouts this week. Craig and I hit the gym everyday this week meeting at 8am. One thing we noticed was a lot of people just going through the motions and doggin it on the cardio equipment. Reading, watching T.V, people watching (like we are) and doing a whole lot of nothing barely breaking a sweat. Now great job for getting there and trying but if your going to do it....do it right!! Now I know he is smiling right now in these pics but he sure wasn't as happy after climbing 60 floors!! The step mill is why I'm writing this bit. It is a great machine that challenges you big time because..... you just can't fake it. You have to pay attention or your falling off the thing and try climbing stairs without getting your heart rate up and breaking a sweat. If you have this machine at your gym GET ON IT! If you want to join us in the mornings contact me

Power to Weight

As you can imagine, there are tons of people on this planet trying to bulk up, but only the most dedicated people are succeeding in their project. The reason for this is that just like in cycling you will have to be very determined about how you train, how you eat and how you live if you want to be successful. Building muscles is not as easy as you might think. If it was there would be a lot of lazy people looking extremely buff.

When I mention weights to a cyclist they fear that bulking up will slow them down. It's true! Too much additional body weight will slow you down when you climb or accelerate your bike. Yep.. those pecs are holding you back when your trying to get out of a corner fast or attacking off the front. We all know how we feel when we get nice and light ( well some of us )

The idea with weight training is to get stronger and faster not look better in the mirror.

I can help to get through the off-season feeling fit and make you a bit stronger with a little weight training to compliment your time on the bike. Please contact me if you have any interest at all, I'm a phone call away from helping you have the best season of your life

Scott Mortimer

Here is a guy who really knows what he wants and gets it! An extremely fit guy who wants to up his game and raise his average speed in the 40km TT. Scott is a triathlete and has qualified for the world championships in Budapest Hungry. Competing in the Olympic distance triathlon he will be going head to head against the top athletes in his age category(45-49). Our job now is to get him working hard and ready to have the time trial of his life!

Stay tuned as I will be posting updates on his progress through out the year.

Newmarket Eagles Youth Program

He is a picture of two lovely ladies that I had the opportunity to coach this summer. On the left is Jenna Tuero and beside her on her right is Megan Corry. I'm very proud to report that both these ladies were amazing to coach and had a wonderful racing season PLUS that they both had amazing results at the University heights RR with Jenna winning the overall to become the Ontario Minime road champion!! Megan came a very close 2nd place!! Congratulations on behalf of the entire Newmarket Eagles cycling club!

Your Ontario Minime RR Champion........JENNA TUERO!! (Thats Jenna on the far right)

Congrats ladies!! I hope to coach you again this spring. Check out the Newmarket Eagles website (once its fixed) for all the details on their youth program www.newmarketeagles.com

Welcome home

It was hard leaving that and coming home to the cold!!

It has been a while since my last post and I apologize. I have been a busy boy since I got back from California and I will try not to let it happen again. I have a few new people I have just started with and I'm trying to get them going strong with there off season training AND get myself back on track as well after a pretty relaxed month off the bike. What I do plan on doing from now is posting photos and routines of what some of the guys and gals I'm training are doing when we meet up and chart their progress along the way. These people have agreed to me posting a pic or two and maybe even tell you about what kind of wattage they can put out.

Stay tuned for my first post on new newest client Mr Scott Mortimer.......

Off season training

If your interested in losing some weight, sleeping better and eating pretty much what you want you need to be ACTIVE and please know I would love to help you along the way getting there. I worked with a great guy in the off season last year, we met once a week and I gave him some rough guidance he lost over 20lbs. Here is a link to him enjoying a well deserved podium a week ago! www.labicisquadra.blogspot.com

Growth

Here is a quote I read on the plane back home from my California trip. I got deep into this great book and had to fold the page to remember this beauty "If we value personal growth, we should tolerate the discomfort that comes with it" Now I know your thinking.....nice! BUT.... why is Ed trying to be Tony Robbins. Well....I'm not (really, no honest) I just know how I feel sometimes when I'm putting in a lot of hours and sacrificing a lot of things AND wondering if all the pain and discomfort is worth while. I love the fitness and results I get and I value what I have been able to achieve, I just have a tough time when the boys are going for wings and beer and I'm drinking water and stealing the veggies off the basket ( That's discomfort!!)



So my tip of the week is.........read a bit! And who is up for wings and beer tonight?

Muscle Beach - This time during the day

I got there a bit earlier this time and what a difference!

I took this last shot and got the hell out of there, the whole place changes when the sun goes down!!

Venice beach - Muscle beach

I got a chance to go see muscle beach in Venice California last night. Of course it would be rammed if I could have been there during the day but I just got there as the sun was setting. Not what I expected I'll tell you that. The area got a little rough as the sun went down. The place was packed with homeless and sketchy people!! I got my pics, bought a t-shirt and got the hell outta there. Here are the pics that turned out, the others were blurry from me trying to take them while speed walking away from there.

David Millar - Vuelta 26km TT win

Its Millar time! Dude smoked off a sick time today and took the win in stage 20 of the Vuelta. How does his position look to you? Fast? Ya I thought so. Getting the right mix between aero and comfort is hard to do. David here has his bars slammed to the frame. Where are yours? you have to be pretty flexible to be low and to have to be Gumby to get where he is.
If your not stretching regularly.......START NOW! And if you want to get faster on a TT bike, ride the damn thing!!!(in that nasty position) Don't put your TT bike away just because the provincial TT is over and done with, keep it close by and try to get on it regularly during the offseason.

The "New" Jet Fuel

Coaching is great and all but I decided to start up a little business while here in Cali!

Playing with Pain

In 1976, Gymnast Shun Fujimoto competed in the Olympic games with a broken leg. He was awarded the gold medal. Afterward, Fujimoto said "yes, the pain shot through me like a knife. It brought tears to my eyes. But now that I have the gold medal the pain is gone"

The mind has the capacity to exert control over the body's nervous system. An Athletes capacity to bear pain goes hand in hand with their ability to put there focus elsewhere.

This example above shows why mental training is so important when it comes to competing. You have to be a physical specimen, on top of your game and rise to the occasion to win a gold medal. You have to be mentally strong, completely focused and have an iron will to compete(and win) with a broken leg!!

How many of you would even continue or even attempt to compete while injured? Could you overcome the pain?

Flex Photos

I have received quite a few funny emails over the last 24 hours. First off keep them coming. It seems a few of you can handle seeing a grown man in a cycling kit or in a skin tight superman suit and it seems a few of you can't. A guy flexing in boxers for the camera is just crazy, silly, unheard of and wrong! Guess what folks.....body building is a sport! You work hard and the you see results in the.....mirror or...... in photos! Sharing these pics can be extremely hard to do, you might be opening your self up to some harsh criticism, or even a laugh or two. Think about how hard it is to write down your goals or share them with team mates or friends and family. If you haven't done it...try it. Its really hard when it comes out of your mouth in front of the people that mean the most to you. Now think about how hard it is (or could be) to undress when you have a poor body image or are self conscious about your weight or shape. Your hiding your fitness goals behind those over sized clothes. Your not working at looking good because its hard and you can hide all your dreams and goals inside your head, sharing these goals might get you criticised or even laughed at. How good would it feel to be able drop some weight and like what you see in the mirror? How good would you have to look before you could post a photo or two and take what ever veiws and comments are thrown your way? Think about this when your veiwing my pics.

Also wanted to say thank you to those who said nice things or asked to see more ;) (Thanks Mandy!)

Weight Training = Results

I thought for sure there would be an email or two about that last post and photo. Come on??? I titled it "Arnold" That's funny right there. I was waiting for a "put your shirt on" or "stick to cycling" comment or something?? Well here is another just to see if anyone likes what they see and wants to know how to get similar results.

Arnold

Hey I'm no Arnold but yes I lift a little weight in the off season and I've been a bit of a gym rat my whole life. I really enjoy it. It changes things up a bit and gives my legs a rest. I enjoy the break and put on a bit(just a bit) of muscle. If your interested in hitting the gym and getting away from the bike for a week or two my advice is..........go for it! If your interested in one on one personal training please contact me at real.deal@rogers.com We can meet at your local gym and workout together and then afterwards I can provide you with a basic routine that you can follow on your own afterwards.

No Pain No Gain

When weight lifters are lifting weights they enjoy "the burn" or "the pump" They know what they are doing is working because their muscles are being overloaded and are developing because of it. But when it comes to cycling know one wants to feel a little soreness in there legs?? "If I go too hard or push to hard I might be sore tomorrow, I won't be able to do my bullshit ride the next day". Its all hours hours hours and not effort effort effort. It is uncomfortable to grow, its sometimes painful. Remember the term...."growing pains" (before it was just a T.V show) if you want to grow, develop, succeed you need to overload your muscles, live through the pain and know those monster thighs of yours(with proper recovery) will come back begging for more time and time again. If your just going through the motions and not giving it your all, I can help.

If you just want to be a poser, have all the gear and pretend to be a top level cyclist keep doing what your doing, if you want to change,be pushed and realize your full potential on a bike send me an email and lets get together soon.

Cancelled

This Monday nights boot camp is cancelled. I will be away till the end of September and will resume the Monday night boot camp series when I return

15km Championship TT

Check out http://www.labicisquadra.blogspot.com/ for last nights TNTT results

Boot Camp - "The Real Deal"

Here are some photos from last nights bootcamp! Thanks to everyone who showed up and worked there asses off!! I will be holding another one next Monday at the same place at the same time. Huron Heights secondary school, Newmarket, Ontario 7pm sharp! Anyone is welcome to join us, bring a friend, your spouse, your parents!!

Fitness Boot Camp

I will be holding an outdoor boot camp at Huron Heights secondary school in Newmarket on Monday August 24th. Meet at the football field for 7pm. The boot camp will be an hour plus cool down and stretching. Expect to get a bit dirty (grass stains) and expect to sweat!! The class already has a dozen ladies signed up so fellas get on this!! contact me and get your fat ass there!!

The cost for this camp is $10 plus a non-perishable food donation.

Do push ups make you faster on a bike?

Yep! Just ask Tim Dayfoot. He had a personal best at the Eagles TT tonight, congrats Tim!! Check out pics and read story below

How disciplined are you?

This morning I met up with Tim Dayfoot from the Newmarket Eagles Cycling Club. After a solid warm up we went through a few basic drills to see what he was capable of and interested in doing. When Tim slacked off it was over to the rhubarb for a few disciplinary push ups!! The on looking thoroughbreds were quite impressed! I was too!! Great job today Tim and good luck at the Beeton TT tomorrow night. If your interested in losing weight, getting fit and having fun while I push you to the limits contact me at real.deal@rogers.com Also please check out the Eagles website at www.newmarketeagles.com for info on the club and their time trial series.