March 2009

DUST OFF THAT BIKE!

It's that time of year again and STRADA is ready to ride! Our annual cycling training series begins next month with our Early Season Training Ride. It will take place Saturday, May 9th in the Champoeg area south of Portland. In this training session we'll be working with you to improve your cycling with drills, techniques and on and off bike coaching. We'll work on smoothing out your pedal stroke and cadence for powerful and efficient cycling. You will cycle stronger and easier than you ever have and have more fun on your bike!

STRADA rides are open to all levels of cyclists - everyone can learn something new!

For more information or to register visit the cycling training page on our website.

We hope you join us!

GOLF IS VERY MUCH A SPORT....

Before 1996, golf coaches focused their attention on three things; equipment, technique, and the mental game. So what changed in 1996? Tiger happened. It was evident that Tiger used a more complete model of training/practice. The biggest difference was his emphasis on fitness.

Golf conditioning is just as important to the amateur's golf game as it is to the pro's. Swing faults that rob you of accuracy and power are largely caused by technique or physical limitations. So how can STRADA can help you? Utilizing our Golf Specific Physical Screening process, we measure your ability to generate and transfer speed and determine the most efficient energy transfer throughout your body and isolate any physical limitations.

We then correlate these findings to your swing technique using high speed video analysis. We analyze how your body moves during the swing and identify which faults are caused by correctable physical limitations. Once we have this complete picture, we prescribe a custom conditioning program for you. Whether you want to improve your game, avoid injury, or finally get rid of that nagging pain our Golf Specific program is for you!

For more information, contact us!

DID YOU KNOW?

Last month we discussed calories and the appropriate ranges for sedentary/active people. Calories are one part of the equation - what you're eating is another. Did you know that each macro nutrient (carbohydrates, protein, and fat) has a different thermic effect?

So what does that mean? When you consume starchy or fibrous carbohydrates about 20% of the calories from that food are used in the actual digestion process (meaning you are burning the calories you ate to burn the calories you ate!!) Fat ranks the lowest at around 3%, while protein leads the way with 30%!

What's the application of this knowledge? To keep your metabolism fired up and burning calories make sure you're getting a little protein with each meal!

Here are some examples of macro nutrients in each catagory:

Carbohydrates
Starchy: Rice, Potatoes, Beans, Oats, Whole grains
Fibrous (vegetables): Broccoli, Lettuce, Asparagus, Squash

Fat
Fried Foods (fried chicken, french fries, tater tots)
Crackers
Frosting
Donuts

Lean Protein
Chicken breast
Turkey breast
Fish
Egg/Egg whites
Lean red meat (flank steak, round steak, extra lean sirloin)