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Biking In Europe For Moderate Bikers
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Warming Up--yes It Is Essential!
By Leonard Rogalski, Thu Dec 8th

I know what you're thinking. Warming up is for sissies, andwimps. You wouldn't be caught dead on a treadmill or exercisebike. You're here for one reason-- to move big iron and getmassive. Well what if I told you that warming up could help youlift heavier, which in turn could help you get bigger if you arenot over training, eating enough protein and getting enoughrest. And I'm convinced it will help prevent injuries, providedyou don't do something stupid after you warm up like trying tosquat 300 when you can barely get ten reps with 100. How willwarming up help me lift heavier? Lets take barbell curls forexample. If you start off with your heaviest weight which let'ssay is 100 pounds. You, for one thing, will have to spend someof your energy just getting into the groove. I'm sure otherpeople will have different opinions of what that means, but tome it means getting mentally into the lift and deciding whattempo I'm going to use. Am I going to do slower reps emphasizingthe negative portion of the lift or am I going to do my reps alittle more explosively. (Hint: All this should/could be decidedduring the warm up based on how strong you're feeling on thatparticular day or on how mentally you are into your training onthat day.) But if you start out with an empty bar and do saytwo sets of 10-20 reps and then move up from there in whateverincrements you choose you may find that you are feeling strongon that day so you're going to try and do 102.5 pounds for 8solid reps. You may only get 6, but that's how you build a big,strong body, by slowly, (I can't emphasize SLOWLY enough)increasing the weight and/or reps on the basic exercises. Howdoes warming up help to prevent injuries? Ever see a glassblower? When the glass is hot they can bend and shape it intoany design they want. Of course we all know what happens toglass when it cools. Think of your body in the same way. Whenyou lift weights without warming up your muscles and tendons arelike cooled glass. However when you warm up before hitting theheavy stuff your muscles and tendons are like the hot glass. Nowdon't misunderstand me you can still get injured even if youwarm up thoroughly, but are a lot less likely too. THE ROUTINE:Before I get started on the exercises that comprise the warm-upI would like to explain why you won't find any descriptions ofhow the exercises are supposed to be done. I've left them outfor two reasons. One is because I think that most of the peoplereading this will have at least a couple of years (if not a lotmore) of training under their belts and will already know how todo the exercises. Secondly, if you are new to bodybuilding Iwould suggest you hire a competent personal trainer to teach youthe basics. Please take your time, ask around, and find a goodcompetent, trainer. Don't be fooled if they tell you they arecertified, that doesn't mean they know what they are doing. Thebest thing you can do for yourself, in my opinion, is to learnhow to do the exercises correctly in the beginning. This way youwon't have to break an old habit and then learn a new one. Notto mention the fact that you will be a lot less likely to gethurt if you learn the proper way of performing the exercises inthe beginning! After years of working out this is the warm uproutine I've found that

works for me. 10-15 minutes of some sortof movement, my favorite is the treadmill. The idea here is toget your body to the point where it feels warm. You don't needto be sweating profusely. Next we move dumbbell laterals. I dothem standing, but you can do them seated on a bench. I do twosets, I don't count reps, I just go until I feel I've doneenough. Do them slowly and in complete control. Two sets of10-20 should be enough. Don't be afraid to go really light onthese. I've hurt my shoulders a lot over the years, so I use onepound dumbbells. I can hear a lot of you laughing, saying toyourself I'd never be caught dead using one pound dumbbells.Maybe, not now, but trust me if you ever hurt your shouldersthey'll be your best friends-in the gym that is. Remember youcan never start too light, but you can always start too heavy.Next up are shrugs. Yep you guessed it, it's two sets of shrugs,with the 1 pound dumbbells. Again I don't count reps, but twosets of 10-20 reps will probably be sufficient. Remember this isa warm up, so do them slow and in control. From the shrugs wemove to good mornings. I have an old hollow EZ curl bar that Iuse for these. Again it's two sets, this time shoot for 20 repson both sets. Do them slow and don't bounce at the bottom. Nextwe move on to the abs. I like two sets of swill ball crunches.If you train at home and don't have one, or your gym doesn't, dotwo sets of 20 reps of whatever you like--sit-ups (if they don'taggravate your lower-back), leg raises, etc. VARIOUS POINTS: That's the warm-up. As far as I'm concerned, your abs,shoulders, lower back, and traps, are involved in some degree ineverything you do in the gym, so they need to be treated assuch. Some of you might be shouting hey what about thehip/glute/leg area. Good point. But I feel that the 10-15minutes of light jogging or walking or that starts thisroutine is sufficient enough to warm-up that area. This is justa basic warm-up. If you feel two sets of an exercise isn'tenough add another. Everyone is different. As I alluded to inthe previous paragraph, for me that's enough warm-up for mylower body, but if it is not enough for you add two sets ofbodyweight only squats to the routine. Even though you wentthrough the routine above,you should still start light andpyramid the weight up on any exercise. Just to give you anexample even though they are relatively warm, I still start mydumbbell shoulder presses with the one pound dumbbells and moveup from there. CONCLUSION: Don't let your ego prevent you fromwarming-up. Once your hurt a part of your body, it never feelsperfect again. So if you're not hurt, warm up so you'll staythat way! And if you are hurt give this routine a try. Don't beafraid to put your own individual spin on it. You won't regretit. Keep Training!

About the author:Just for visiting my site you I will like to give you a freereport called BIG FAT LIES that exposes things about the dietindustry nobody else will tell you.

To get your free report please visit www.1-stopgolfshop.com

Len A.K.A the fitness dude as been involved in all aspects ofdiet, nutrition, and training for over 20 years.

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Forestry Commission Wales brings Coed-y-Brenin cafe under its own management
Forestry Commission Wales is going to provide new and improved facilities at its Coed-y-Brenin visitor centre near Dolgellau after bringing control of the caf?ack under its own management with effect from Monday, 10 November. It will spend five days re-stocking and preparing the caf?or re-opening on Saturday, 15 November. On the odd occasion that we've dropped into the cafe whilst heading to North Wales from ourt base near Abergavenny we've been frequently disappointed with slowness of the service so hopefully this issue will be addressed.
The Brechfa Enduro Returns!
Some of you will remember, and maybe taken part in, the inaugural Brechfa Team Enduro. Well the organisers have recently contacted us and it’s going to happen again in 2009. With a promised of a “bigger and better” course the date to put in your diary is the weekend of 15th/16th August. More details can be found on the Bike Brechfa website.
Matt Page (Voltage) - A Season Review!
It seems like such a long time ago that I was planning my 2008 season and now here I am writing a conclusion to what has been my best year of racing to date. After a brilliant end to 2007, winning Dusk ‘til Dawn I had big goals for the following season of racing with my 2 main goals being to win a 24hr solo race, ideally Mountain Mayhem and to defend my Dusk ‘til Dawn title.At the start of 2008 I was living in Cardiff, working as a cycle courier. What could be better than being paid to ride a bike? I was doing no specific training, just trying to add a few things into my work routine to try and improve a few parts of my riding.
What to take with you when you go mountain biking
We've all seen the pictures in the magazines of riders out in the wilds armed with nothing more than a tiny seatpack. But in reality there's plenty you need to take in order to be self-sufficient so that you can help yourself or others should there be an incident. Andrew Joesph, a qualified mountain bike guide, spills the beans on what you should take with you when you go mountain biking.
Penmachno Trail Closed for Cambrian Rally
The trail will be closed for one day on Saturday the 1st of November due to the Cambrian Rally taking place in the forest above Penmachno. Please observe the closure for your own safety. It will be open again on the Sunday.While I've got your attention, if I could remind everyone that there's an Honesty Box at the trailhead and any contributions are always welcome. We're always struggling to find cash to keep the trail maintained. Many thanks.
Rowan's been busy writing!
Mountain Biking EuropeMountain biking is the fastest growing outdoor sport* in the UK, spanning a wide range of ages and abilities. The number of UK specific spots is growing all the time. In addition, there are numerous UK-based holiday companies offering bespoke mountain biking trips overseas as well as several European ski-resorts re-launching themselves as summer centres for the sport.
Premier Demo Series visits CyB!
On the weekend of the 19th and 20th of July the Premier Demo Series will be rolling into Coed y Brenin for the last stop on its 5 location tour of the country.The Premier Demo Series sees bike brands Kona, Cove Bikes, Litespeed, Merlin, BMC, Intense, Rocky Mountain and Maverick all coming together in 5 locations around the country to wheel out their range of bikes to give you, the rider, the chance to demo some of the finest pieces of metal on some of the finest terrain in the country.
The Return of the Beast
Those of you who’ve been wondering what happened to the Brecon Beast enduro last year, well due to personal circumstances, the organisers were forced to take a year out. The good news is that it’s returning for 2008 and will take place Sunday, 14th September. More details can be found on the Brecon Beast website.
First Minister spotted at Coed-y-Brenin !
Wales' First Minister Rhodri Morgan toured one of north Wales's most popular outdoor recreation centres last Friday when he visited the Forestry Commission Wales complex at Coed-y-Brenin, near Dolgelllau.
Girls Only Mountainbiking Club
There has being a great response to the free, Girls Only mountainbike skills course run by, Forest Freeride on behalf of, Mentro Allan. However it would seem that funding for future courses won't be avaliable, so we've come up with something else.DIRTY GIRLS (This may only be a temporary name for the club, as we'd like its founding members to choose the name).