Senin, 31 Oktober 2011
MotoGP Simoncelli Makes Pedrosa Crash at Le Mans 2011 R.I.P. Marco "Super Sic" Simoncelli
MotoGP Simoncelli Makes Pedrosa Crash at Le Mans 2011
R.I.P. Marco "Super Sic" Simoncelli
MotoGP Simoncelli Makes Pedrosa Crash at Le Mans 2011R.I.P. Marco "Super Sic" Simoncellihttp://idrivewaytoofast.tumblr.com/ http://idrivetoofast.blogspot.com/
R.I.P. Marco "Super Sic" Simoncelli
MotoGP Simoncelli Makes Pedrosa Crash at Le Mans 2011R.I.P. Marco "Super Sic" Simoncellihttp://idrivewaytoofast.tumblr.com/ http://idrivetoofast.blogspot.com/
Rabu, 26 Oktober 2011
Selasa, 25 Oktober 2011
Racers pay tribute to Marco Simoncelli
Valentino Rossi, MotoGP rider
"Sic for me was like a youngest brother. so strong on track and so sweet in the normal life. I will miss him a lot."
@ValeYellow46
Cal Crutchlow, British MotoGP rider
"RIP Marco Simoncelli ! A great rider and all round nice guy. My thoughts are with all his family & friends. I will never forget today."
@calcrutchlow
Jorge Lorenzo, MotoGP rider
"Only you will be missed, rest in peace Marco" (translated)
@lorenzo99
Andrea Dovizioso, MotoGP rider
"RIP Marco. My thoughts and my prayers are with Marco's family and friends"
@AndreaDovizioso
Alvaro Bautista, MotoGP rider
"SIC was a great driver and we will all miss him. Much encouragement to family and friends #58
@19Bautista
Nicky Hayden, MotoGP rider
"Sometimes life just don't make sense... RIP #58 you were a star on & off track we all going to miss you..."
@NickyHayden69
MotoGP, official world championship
"MotoGP extends its deepest condolences to Marco's family, friends and team at this tragic loss."
@MotoGP
LCR Honda, MotoGP team
"A great tragedy hits MotoGP world today, we have lost a friend Marco Simoncelli. We cry a friend."
@LCRHondaMotoGP
Lewis Hamilton, F1 driver
"RIP Marco Simoncelli. My thoughts are with his family, friends and team at this extremely sad time. Another tragic loss at such an early age."
@LewisHamilton
Jenson Button, F1 driver
"R.I.P Marco... Such an exciting talent lost. My thoughts are with his family, friends and everyone involved in MotoGP."
@JensonButton
Mark Webber, F1 driver
"R.I.P Marco A special talent that will be missed... Thinking of your loved ones, and all the motogp paddock. mark."
@AussieGrit
Scuderia Ferrari
"Ferrari offers condolences for the death of Simoncelli"
@InsideFerrari
R.I.P. Marco "Super Sic" Simoncelli
I don't know why. I never met the guy, but I have been really depressed this week since the passing of Simoncelli. I watched him since he was in 250's. Maybe it was his great personality and very aggressive riding style. He had the talent and potential to be a future champ. And all of us MotoGP fans will never forget him.
R.I.P. Marco "Super Sic" Simoncelli
1987: Born in Cattolica, Italy on January 20.
1996: Runner-up in the Italian Minimoto Championship.
1999: Champion of the Italian Minimoto Championship.
2000: Claims a back-to-back title in the Italian Minimoto Championship and is runner-up in the European Minimoto Championship.
2001: Moves up to the the Italian 125cc Championship and wins the title in his rookie year.
2002: Wins the European 125cc title.
2003: Takes part in his first full season in the 125cc World Championship with the Matteoni Racing team.
2004: Joins the Rauch Bravo team and wins his first Grand Prix at a rain-soaked Jerez.
2005: Completes another 125cc campaign with the Nocable.it Race team and finishes fifth in the final standings.
2006: Moves up to the 250cc class riding for Gilera. Finishes the season in 10th overall with a sixth place finish at the Chinese Grand Prix his best result.
2008: June - Wins his first 250cc race at the Italian GP in Mugello in controversial circumstances when Hector Barbera crashed into him after Simoncelli appeared to try to block him off.
October - Wins the 250cc World Championship after a successful season with Gilera with a third place finish in the Malaysian Grand Prix at Sepang.
2009: Finishes third overall in the 250cc World Championship behind Japan's Hiroshi Aoyama and Spain's Barbera.
2010: Moves up to ride in his debut MotoGP season for Honda. Finishes 16 of the 18 races en route to eighth place in the championship.
2011: May - Collides with Dani Pedrosa while battling for second in the French GP. The resulting crash saw Pedrosa break his collarbone and Simoncelli receive a ride-through penalty, eventually finishing fifth. Simoncelli accepted he needed to re-evaluate his driving style and at times be more cautious.
June - Claims his first MotoGP pole at the Catalan GP but a poor start resulted in a sixth placed finish.
October 23 - Killed in a crash during the Malaysian GP in Sepang.
R.I.P. Marco "Super Sic" Simoncelli
1987: Born in Cattolica, Italy on January 20.
1996: Runner-up in the Italian Minimoto Championship.
1999: Champion of the Italian Minimoto Championship.
2000: Claims a back-to-back title in the Italian Minimoto Championship and is runner-up in the European Minimoto Championship.
2001: Moves up to the the Italian 125cc Championship and wins the title in his rookie year.
2002: Wins the European 125cc title.
2003: Takes part in his first full season in the 125cc World Championship with the Matteoni Racing team.
2004: Joins the Rauch Bravo team and wins his first Grand Prix at a rain-soaked Jerez.
2005: Completes another 125cc campaign with the Nocable.it Race team and finishes fifth in the final standings.
2006: Moves up to the 250cc class riding for Gilera. Finishes the season in 10th overall with a sixth place finish at the Chinese Grand Prix his best result.
2008: June - Wins his first 250cc race at the Italian GP in Mugello in controversial circumstances when Hector Barbera crashed into him after Simoncelli appeared to try to block him off.
October - Wins the 250cc World Championship after a successful season with Gilera with a third place finish in the Malaysian Grand Prix at Sepang.
2009: Finishes third overall in the 250cc World Championship behind Japan's Hiroshi Aoyama and Spain's Barbera.
2010: Moves up to ride in his debut MotoGP season for Honda. Finishes 16 of the 18 races en route to eighth place in the championship.
2011: May - Collides with Dani Pedrosa while battling for second in the French GP. The resulting crash saw Pedrosa break his collarbone and Simoncelli receive a ride-through penalty, eventually finishing fifth. Simoncelli accepted he needed to re-evaluate his driving style and at times be more cautious.
June - Claims his first MotoGP pole at the Catalan GP but a poor start resulted in a sixth placed finish.
October 23 - Killed in a crash during the Malaysian GP in Sepang.
Minggu, 23 Oktober 2011
R.I.P. Marco Simoncelli
RIP Marco Simoncelli 20.01.87 - 23.10.00
A fantastic character, a brilliant talent and a great loss to MotoGP.
A future champion and always the first rider I cheer on just before the start of the race. MotoGP will never be the same again for me.
Jumat, 21 Oktober 2011
Frustrating end to a training week...
Yesterdays session of my 30mins with sprints, turned into a 10 minutes of light hill work on the WattBike due to my left knee feeling awkward during any kind of sprinting. I was disappointed not to complete my desired training, but at least I was able to do something, allbeit not very hard.
With that in mind, I was a bit apprehensive of my Plyometric session this morning! Yet actually found my knee got through it with no pain other then that of tired muscles.
I can only then attribute my knee pain to exercise that is high rpm and duration, meaning any work for 30 minutes of longer might have to be done following a rest day, or day where I don't train my legs.
Jon
With that in mind, I was a bit apprehensive of my Plyometric session this morning! Yet actually found my knee got through it with no pain other then that of tired muscles.
I can only then attribute my knee pain to exercise that is high rpm and duration, meaning any work for 30 minutes of longer might have to be done following a rest day, or day where I don't train my legs.
Jon
Kamis, 20 Oktober 2011
How To: 4 Wire LS Wiring Harness Conversion, Part 1
As part of this blog, I will add informative videos such as this for LS enthusiasts. And it helps me bookmark these vids for future reference. Enjoy.
Rabu, 19 Oktober 2011
Slow to update this week! 3 days worth of info in one post! :)
Ok, I haven't had a lot of time to update this recently, so here goes my activity for the past 3 days!
Monday
On Monday I did my second lot of 5 X 500m Sprints on the WattBike (trying to build up to 2, then 3 lots of 5 X 500m in one session!)
Here are the results in comparison with the previous week:
There were several positives, most notably a new PB time (which I have just compared with my PB in March and was 37.54! so big improvement!), but more importantly the results showed that I need a better warm up for sprints. This was evident with my Peak Power being the highest during the last 500m, so either my legs took longer to warm up or I didn't give it my "all" in the others, should explain that.
Tuesday
Tuesday I did my 30 minute session on the WattBike, here are the results:
Monday
On Monday I did my second lot of 5 X 500m Sprints on the WattBike (trying to build up to 2, then 3 lots of 5 X 500m in one session!)
Here are the results in comparison with the previous week:
WattBike 500m Training (Interval Training - X 5, with 1 Minute Rest) | ||||||||
Date | Time | Watts Peak | Watts Av | RPM (Av) | RPM (Peak) | HR (Av) | Energy (kj) | Speed (Av) |
12/10/2011 | 33.35 | 1030 | 575 | 134 | 158 | 141 | 19.1 | 54.2 |
Wind Resistance 3 | 34.55 | 684 | 529 | 130 | 136 | 152 | 18.2 | 52.2 |
34.65 | 620 | 510 | 128 | 133 | 156 | 17.6 | 52 | |
34.53 | 617 | 513 | 129 | 136 | 157 | 17.7 | 52.3 | |
33.97 | 666 | 541 | 131 | 140 | 163 | 18.3 | 53.2 | |
Date | Time | Watts Peak | Watts Av | RPM (Av) | RPM (Peak) | HR (Av) | Energy (kj) | Speed (Av) |
17/10/2011 | 32.24 PB | 849 | 642 | 138 | 150 | 136 | 20.7 | 55.9 |
Wind Resistance 3 | 34.51 | 838 | 531 | 129 | 150 | 158 | 18.2 | 52.4 |
38.83 | 1003 | 482 | 124 | 154 | 159 | 17.2 | 50.4 | |
36.9 | 1038 | 454 | 122 | 162 | 158 | 16.7 | 48.9 | |
37.76 | 1192 | 440 | 119 | 167 | 163 | 16.6 | 47.8 | |
There were several positives, most notably a new PB time (which I have just compared with my PB in March and was 37.54! so big improvement!), but more importantly the results showed that I need a better warm up for sprints. This was evident with my Peak Power being the highest during the last 500m, so either my legs took longer to warm up or I didn't give it my "all" in the others, should explain that.
Tuesday
Tuesday I did my 30 minute session on the WattBike, here are the results:
WattBike 30 Minute Training Results | ||||||||
Date | Distance | Watts Peak | Watts Av | RPM (Av) | RPM (Peak) | HR (Av) | Energy (kj) | Speed (Av) |
7/10/2011 | 20,553m | 567 | 267 | 99 | 133 | 156 | 480.6 | 41.1 |
18/10/2011 | 21.539m | 720 | 276 | 96 | 136 | 162 | 485.7 | 44 |
I decided to push myself, and do the 30 minutes on the wind resistance "4", instead of the "3" from the previous session (shown above). The increase was obviously going to help me beat my best by giving me more power, but only if I could maintain the same rpm of the lower resistance. I managed to achieve my goal of keeping above 90 rpm and get an average of 96, plus increase the Wattage from my legs - all of which contributed to adding nearly a 1000m on to my PB distance! very pleased with this!
Wednesday (today!)
This morning I just did 20 minutes on the bike between 85 - 90 rpm to give my legs a "mini" rest, then did some light chest and core work. Hopefully will do some slideboard stuff when I get in (if my knees can take it!)
Jon
Senin, 17 Oktober 2011
Minggu, 16 Oktober 2011
Off-Season Training: Why it’s so important not to switch “off”
As athletes our fitness is our most important asset, it allows us to perform the incredible things that we love to do and gives us the strength to push ourselves to the next level, in short, fitness must be maintained and progressed, if we are to succeed.
The phrase “easy come, easy go” comes to mind, and although it was originally applied to acquiring, and then losing money, it also loosely relates to fitness. It is EASY to train during the season, when competing is frequent and the weather suited to keeping fit, but as a season ends and the weather becomes that little bit more unpredictable it is also EASY to put off training, which makes it EASY to lose fitness so in that sense, it really is easy come and easy go.
Of course, in reality we know that training is not easy, well at an elite standard anyway! So maybe easy come, easy go still isn’t the best way to describe why in-season and off-season should be so important. Perhaps another “well known” phrase is even better suited, a phrase known as “Use it, or Lose it”. In sport, this phrase can refer mainly to a little thing called “detraining” which is the process of the bodies muscles, bones, heart & lungs, basically ALL the bodies systems “resetting” to a state at which they were before they were trained, so if you don’t USE your muscles – you will LOSE them (or at least the strength anyway!)
The rate in which our fitness declines after stopping training links in to how often we trained before, elite athletes will have a much slower and less dramatic decline than beginners because their bodies have been conditioned for exercise for a greater amount of time (which is one more reason to maintain our fitness!) A rough time comparison between elite and beginners would be if they both stopped training for two months, the elite athlete would probably lose around half of their previous fitness levels, whereas beginners would lose near enough all of what they had gained through training (based on the beginner doing at least 8 weeks of training before hand).
I myself have experienced this, I tested my body fat as part of my monitoring, and was unlucky enough to then catch a bad cold 7 days later – I then took 5 days off training, and then re-tested my body fat and found that I had lost 1.5% lean muscle in that short period of time. This means that even just 5 days between sessions, my body started to decline.
So – we know it’s important, but “what can we do?” you ask?
Well, for starters ANYTHING is better than nothing – you should always try to maintain your competition sport for as long as you can, but there are alternatives, that in my opinion (and I’ll explain why!) should be chosen ahead of others.
For Skaters:
1. Skating – Obviously the top choice, it will help build sport specific fitness and make sure technique is maintained and can be worked on.
2. Cycling – Biomechanically similar, great for muscular endurance (a big part of skating) and you can do it anywhere, in any weather! (plus they wear lycra too!)
3. Running – Possibly THE best thing for improving lung functioning during sport, be careful with overuse injuries and joint damage due to the high impact nature of running, good quality running shoes are a must!
4. Rowing – Fantastic for a complete body workout, will ensure every muscle is working which leads to a great winter training session!
5. Swimming – Also another activity that targets lots of muscles, however it also has been shown to reduce leg speed, and for sprints this might not be a great thing, every now and again is ok but I would chose one of the others as your regular cardio activity.
Apart from the equipment, Skating, Cycling and running are all FREE which means you can train without gym membership! Cycling and Running can be done anywhere as well – so if you can’t skate, cycling and running would be my top choice because of their fantastic fitness benefits, the fact they are free and you can pretty much do them anywhere!
Alongside the cardio, these other training elements should also be included to compliment the gains in aerobic fitness:
1. Weight training – Helps build raw strength, develops bone density and helps the body to work against a resistance.
2. Plyometrics – Exercises that turn that raw strength from weight training, into explosive power, exercises will mimic skating positions and skating muscles, great training for every type of skater.
3. Slideboard – if you’re lucky to have one, this is a great tool for developing and maintaining skating technique - essential if you are off skates for a while. Weight training can also be applied to the board, to make a good double session!
That’s the “why” of why winter training is important! Without it, all the hard work over the season is lost – this can lead to athletes peaking late or sometimes not at all! A good winter session keeps the fitness to build on in the next season! Don’t give yourself a disadvantage by being lazy this winter!
Coming soon – What training exercises to do during the winter!
Thank you for reading!
Jon Morrison BSc
Sports Lecturer & Inline Speed Skater
Sports Lecturer & Inline Speed Skater
Sabtu, 15 Oktober 2011
Feeling the aches!
Ahh rest day has come again! and is definitely welcome after yesterdays Plyometrics session! (whilst wearing 1.5kg ankle weights)
10 minute warm up on WattBike
Platform jumps X 10
Lateral Skating Jumps with hop X 10 each leg
1 minute rest
Platform jumps X 12
Lateral Skating Jumps with hop X 12 each leg
1 minute rest
Platform X 15
Lateral Skating Jumps with hop X 15 each leg
2 minute rest
Double Squat Split Platform Jumps (with ankle weights and 20kg Barbell) X 8
Calf Raises X 40 (with ankle weights and 20kg Barbell)
Lateral Chair step ups X 8 (with ankle weights and 20kg Barbell)
1 minute rest
Double Squat Split Platform Jumps (with ankle weights and 20kg Barbell) X 10
Calf Raises X 40 (with ankle weights and 20kg Barbell)
Lateral Chair step ups X 10 (with ankle weights and 20kg Barbell)
1 minute rest
Double Squat Split Platform Jumps (with ankle weights and 20kg Barbell) X 12
Calf Raises X 40 (with ankle weights and 20kg Barbell)
Lateral Chair step ups X 12 (with ankle weights and 20kg Barbell)
10 minute cool down on WattBike
Done!
Was a great workout actually, felt really good (by that I mean painful!) and targeted all parts of the legs & bum - the prime skating and cycling muscles! Looking forward to transferring all this power into skating/cycling when I can get out on my skates/bike!
Jon
Session Plan
10 minute warm up on WattBike
Platform jumps X 10
Lateral Skating Jumps with hop X 10 each leg
1 minute rest
Platform jumps X 12
Lateral Skating Jumps with hop X 12 each leg
1 minute rest
Platform X 15
Lateral Skating Jumps with hop X 15 each leg
2 minute rest
Double Squat Split Platform Jumps (with ankle weights and 20kg Barbell) X 8
Calf Raises X 40 (with ankle weights and 20kg Barbell)
Lateral Chair step ups X 8 (with ankle weights and 20kg Barbell)
1 minute rest
Double Squat Split Platform Jumps (with ankle weights and 20kg Barbell) X 10
Calf Raises X 40 (with ankle weights and 20kg Barbell)
Lateral Chair step ups X 10 (with ankle weights and 20kg Barbell)
1 minute rest
Double Squat Split Platform Jumps (with ankle weights and 20kg Barbell) X 12
Calf Raises X 40 (with ankle weights and 20kg Barbell)
Lateral Chair step ups X 12 (with ankle weights and 20kg Barbell)
10 minute cool down on WattBike
Done!
Was a great workout actually, felt really good (by that I mean painful!) and targeted all parts of the legs & bum - the prime skating and cycling muscles! Looking forward to transferring all this power into skating/cycling when I can get out on my skates/bike!
Jon
Jumat, 14 Oktober 2011
Kamis, 13 Oktober 2011
Sliding last night, easy(ish) cycle this morning...
Managed to get a slideboard session in last night, 2 minutes with 1.5kg weights in each hand, then 1 minute fast without weights - both with 1.5kg ankle weights X 3
This morning was just a 30 minute WattBike cycle, not too intense, as my left knee had shooting pains after the slideboard yesterday, during the first 3 reps of some 1 legged squats, so I didn't want it too intense. My distance was over 20,000m so happy with that!
Jon
This morning was just a 30 minute WattBike cycle, not too intense, as my left knee had shooting pains after the slideboard yesterday, during the first 3 reps of some 1 legged squats, so I didn't want it too intense. My distance was over 20,000m so happy with that!
Jon
Rabu, 12 Oktober 2011
Need to push HARDER.
Well, lets start with yesterdays efforts, a 30 minute (first 15k with 200m sprints at the end of each 1000m) WattBike session.
The results were as follows:
I was a little disappointed with the session, in that I didn't beat my PB of 20,243m - but it did feel the hardest one so far, which would suggest a slight decline in fitness.
My slideboard/weights on Sunday could have contributed to the lack of power, due to a possible inadequete recovery. The results are something that will use to motivate me to push harder, and when I re-test next week I hope to set a new PB.
For this mornings training, I've reintroduced the 500m intervals:
I will gradually do this twice, then possible 3 times over the course of the next few months - keeping intensity high, and working on developing pure power in the legs (Watts Peak) which I can then convert to skating via sessions on skates or on the slideboard.
Generally pleased, but probably could have put out more during the first 5 - 10 seconds and will work on that aspect of pushing myself asap!
Alongside the 500m, I did some chest work on the bench, along with some core training.
Jon
The results were as follows:
WattBike 30 Minute (15k with Sprints) Training Results | ||||||||
Date | Distance | Watts Peak | Watts Av | RPM (Av) | RPM (Peak) | HR (Av) | Energy (kj) | Speed (Av) |
6/9/2011 | 19,870m | 782 | 255 | 97 | 146 | 158 | 458.3 | 39.7 |
13/9/2011 | 20,364m | 815 | 265 | 101 | 154 | 160 | 477.4 | 40.7 |
20/9/2011 | 20,421m | 806 | 269 | 100 | 150 | 167 | 484.5 | 40.8 |
11/10/2011 | 20,243m | 675 | 262 | 99 | 136 | 166 | 470.9 | 40.5 |
I was a little disappointed with the session, in that I didn't beat my PB of 20,243m - but it did feel the hardest one so far, which would suggest a slight decline in fitness.
My slideboard/weights on Sunday could have contributed to the lack of power, due to a possible inadequete recovery. The results are something that will use to motivate me to push harder, and when I re-test next week I hope to set a new PB.
For this mornings training, I've reintroduced the 500m intervals:
WattBike 500m Training (Interval Training - X 5, with 1 Minute Rest) | ||||||||
Date | Time | Watts Peak | Watts Av | RPM (Av) | RPM (Peak) | HR (Av) | Energy (kj) | Speed (Av) |
12/10/2011 | 33.35 PB | 1030 | 575 | 134 | 158 | 141 | 19.1 | 54.2 |
Wind Resistance 3 | 34.55 | 684 | 529 | 130 | 136 | 152 | 18.2 | 52.2 |
34.65 | 620 | 510 | 128 | 133 | 156 | 17.6 | 52 | |
34.53 | 617 | 513 | 129 | 136 | 157 | 17.7 | 52.3 | |
33.97 | 666 | 541 | 131 | 140 | 163 | 18.3 | 53.2 | |
I will gradually do this twice, then possible 3 times over the course of the next few months - keeping intensity high, and working on developing pure power in the legs (Watts Peak) which I can then convert to skating via sessions on skates or on the slideboard.
Generally pleased, but probably could have put out more during the first 5 - 10 seconds and will work on that aspect of pushing myself asap!
Alongside the 500m, I did some chest work on the bench, along with some core training.
Jon
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