Weekly Schedule and Indoor Training

We are definitely rolling into a rough patch of the year in terms of training. Sure, the gyms will be packed in January, but for those of us who have been consistently training through the Spring, Summer and Fall, Winter often tends to slow us down.

Blame it on the early darkness, cold weather, holiday parties, or just flat out seasonal depression. If you're like me, you'll find yourself regularly skipping lunch time runs or other workouts. So, how do can we combat this winter slump? Here are a few tactics I plan to employ.

Weekly Schedule, the Beer Mile, and Training Plans

Thanks to everyone who came out for our first annual beer mile! The event was super low key, but we still had about 15 participants and are looking forward to continuing this new tradition next year (so if you didn't participate in 2014 you'll get another chance!).

Stay tuned for a video recap of the event coming soon!





Kick Off the Holiday Season with a Plan!

What's your plan for keeping fit through the holiday season? Maybe you pulled a workout from the latest Mens/Womens Health magazine, maybe you're planning on Google searching a new plan, or maybe you're just waiting until after the New Year to get back at it.

Well, don't wait! Fitness is a lifestyle, not something that you should start or stop based on holidays. If you're not sure where to start, let me know! I'll help get you a personalized plan to your goals!

Weekly Schedule, the Beer Mile and More!

Sadly, I'm down to only one day per week teaching spinning class. I'm still working out on the bike though, so I'll be in plenty of shape for the Race to Any Place. Just a reminder, we still have a few spots open for the team, so if you haven't signed up on our unofficial roster yet, please make sure you do!

Also, the Turkey Trot Beer mile is definitely on! Here are the categories that we'll be racing. If you're interested in participating, shoot me an email and let me know. Also, please make sure someone comes out with you so that they can drive you home!

Check out the T-Shirt design.
If you want one, email be by 11/17!

Beer Mile Categories

1. The Full Race -4 cans of beer...4 laps, pretty simple
2. The Pony Race -4 pony cans...4 laps, also simple but less beer
3. The JV Race -1 can of beer...4 laps (must drink something on each lap, but may not start the final lap until the can is empty)

Get more on the history of the beer mile here.

That's all for now, look back soon for some great articles on what to look for in a personal trainer, how to train for the Pittsburgh marathon, and the benefits of Heart Rate Zone training!


Ken's Weekly Spin Class & Personal Workout Schedule
My personal workout schedule is listed here with my spin class schedule. Feel free to join me for Spin class or any other workout!

Weekly Schedule

This week I'm planning on teaching my regular Rivers Club class & my Friday LA Fitness class. Most likely you'll see a sub at LA Fitness on Tuesday. Looking forward to catching up with you for a workout this week!

Tuesday -5:45am @ LA Fitness (There will likely be a sub at this class)
Wednesday -12:15pm @ the Rivers Club
Friday -5:45am @ LA Fitness

Weekly Schedule

Ready for an awesome week, hope to catch you at a class! Don't forget, we're also starting to sign people up for the Race to Anyplace!

Tuesday -5:45am @ LA Fitness
Wednesday -12:15pm @ the Rivers Club
Friday -5:45am @ LA Fitness (Next Friday is the Halloween Party!)

The Weekly Schedule & Tour Themed Classes!

First things first...yes, I have not been the most reliable over the past few weeks. Jax was going through a fussy stage and it caused us to very little sleep. I can't complain though, the kid has been a solid sleeper since we brought him home 20 months ago. If I have to deal with a week here or there while he's teething, no big deal! Anyway, I'm planning a normal week of classes at LA Fitness & will be making another lunch time appearance at the Rivers Club on Wednesday. Check out below for what you can expect in each class. Tomorrow (Tuesday) we'll be riding Monday's Tour de France ride since it is a rest day on the actual Tour. Hope to see you at a class!

Also, I'll be following in the steps of Chris Froome and Alberto Contador, pulling out of the big event. By the big event I'm talking the MS 150. I'll be in touch with the team asap, but with me out of the ride, I'll be looking for big things (and live tweets) from the Space Monkey Mafia riders!

Weekly Schedule, MS 150 & Marathon Weekend

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday 5:45 @ LA Fitness - Standard Class w/ Ken
Wednesday @ Rivers Club - Standard Class w/ Jess Subbing
Friday 5:45am @ LA Fitness - "Fun Friday" Race Day Style Class w/ Ken

Marathon Weekend

Weekly Schedule

I've been a bit under the weather these past few days. Sorry for the lack in Four Hour Body posts and other info, but I'll get back to the soon. As a reminder, drugs are bad! But let's be honest, they've inspired some great music!

Join us for Friday's "4/20 Drug Tune Ride" (yeah, I know we're a few days late!). We'll finish up the ride with some hemp protein shakes, jello & ShroomTech samples!

Schedule
Monday @ Rivers Club - Standard Class w/ Ken
Tuesday 5:45 @ LA Fitness - Standard Class w/ Ken
Wednesday @ Rivers Club - Standard Class w/ Ken
Friday 5:45am @ LA Fitness - "Fun Friday" Race Day Style Class w/ Ken

Weekly Schedule

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday 5:45 @ LA Fitness - Standard Class w/ Ken
Wednesday @ Rivers Club - Standard Class w/ Ken
Friday 5:45am @ LA Fitness - "Fun Friday" Race Day Style Class w/ Ken

Weekly Schedule!

Hanging out in the Asheville airport getting ready to head home for Spin class in the AM! If I don't get my longer post out tonight, here's the upcoming weekly schedule!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ Ken

Friday 5:45am @ LA Fitness - Standard Class w/ Ken
Saturday 8:30am -Run Clinic Starting at Baldwin Track
Sunday 8:30am - NO Run Clinic

The Halloween Party For Real, Race to Any Place, & Weekly Schedule

Oh my god, it's going to be a crazy week. We're going to do the Halloween Party on Friday AND it's time to register for the Race to Any Place!

First, the Race to Any Place. That's right, we're putting the team back together for a run at the Championship again. Over the past two years the Space Monkey Mafia has taken first place in the division we've competed in. I plan on making this the third year in a row! If you rode last year, I expect you to click on this link right now (no, I mean it....NOW!), read what you need to do to register, and register! You don't need to donate a single dime right now...just get signed up for the team. Click here to read more.

The second awesome thing going down this week is the LA Fitness Halloween party! Yes, I know we already changed it to November 1, but I've been able to move some things around with my travel schedule and we've got the all clear for this Friday! Check the details of this post by clicking read more below for more info!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (off Bike)

Monday @ Rivers Club - Standard Class w/ a SUB
Tuesday @ LA Fitness - Standard Class w/ Ken (off Bike)

Wednesday @ Rivers Club - Standard Class w/ a SUB

Friday 5:45am @ LA Fitness - Standard Class w/ Ken...it's the Halloween party!
Sunday - Run Clinic in the evening, 4 or 5 pm (will send an email to this group to see what works best)

This Week's Schedule, Running 5Ks, and A Future Red Line Ride

We were originally planning a one hour "red line" for this Friday's class at the LA Fitness. Unfortunately, Jax need's tubes in his ears and the wife and I will be taking him on Friday (so I've requested a sub). With that said, let's plan on the red line ride for three Fridays from now, September 27. Come in early and we'll go all out for one full hour!

Let's also plan to have a party after the red line class! I'll bring in the Mimosas, Jack's got the Jello shots, and you can bring anything else you like!

Also, stay posted, I'll be sending out an update on the diet I've been following over the past three weeks. See exactly what I've been eating here!

Weekly Update, Fall Races & Running Clinics!

Labor day weekend! Looks like I'll be away from the gym this Monday for some Labor Day zip lining in North Park (and post zip margaritas at the Franklin Inn)! Other than Monday's holiday, we should have a pretty normal week...check below for the details.

Join Us For A Fall Run Clinic! 

After having such a great time with the Summer running clinic, and seeing the improvement each participant made, I've decided to run a fall program. Similar to the last clinic, we'll run an 8 week program. Click here for pricing and more info. Trust me, you won't find coaching this cheap anywhere else!

Register Today!

Weekly Schedule

Somewhat of a normal week, however there will be a sub at the Rivers Club on Wednesday.

See you in class!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ Sub

Friday 5:45am @ LA Fitness - Standard Class w/ Ken
Sunday 10:00am @ Baldwin Track -Running Clinic (click for more info)

FTP Testing, the MS 150 & Weekly Schedule

FTP Tests!
Are you ready for an ass kicking this week? Yeah, I thought so....luckily, whether you are part of my running clinic, Rivers Club Spinning Class, or LA Fitness Spinning Class, you'll be working yourself hard as you search for your Functional Threshold Performance level!

This test isn't new to my classes, however it maybe new to you! With your FTP numbers you'll be able to see progress that you're making and work to set up training Zones which can then be used to help you accomplish specific goals you may set for yourself.

If you're an indoor cycle person and can't make one of the test dates, no worries...check out the review of Sufferfest's Rubber Glove that I did a few weeks back, download the video to your iPhone, computer or tablet, and hop on a bike at your convenience. Share with me your heart rate or wattage number and I'll set your zones up!

Runners, you'll appreciate that while I'll be pushing you hard on Sunday, we'll spend the next two weeks training 'slower to get faster.'

Hope to see you all next week!

MS 150 Review
Congratz to all the Space Monkey Mafia riders who participated in the MS 150. Whether you made it for the whole ride, had to leave early, or pick up a SAG Wagon at some point, you did awesome! We raised nearly $3,000 for National MS and had a great time doing it.

Stay tuned for a more detailed ride report posting soon!

Weekly Schedule

Sunday 10:00am @ Baldwing Track - Running Clinic FTP Test
Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - FTP Test Class w/ Ken
Tuesday @ LA Fitness - Intervals w/ Ken

Wednesday @ Rivers Club - Intervals w/ Ken

Friday 5:45am @ LA Fitness -  FTP Test Class w/ Ken
Sunday 10:00am @ Baldwin Track -Running Clinic (click for more info)

Weekly Schedule!

Sorry for the late post, at least this week I have a good excuse! The MS 150 ride was awesome this past weekend, thanks to everyone who rode and supported the cause! I'll be posting a ride recap sometime in the near future.

Until then, here is the schedule for this week!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Intervals w/ Ken

Wednesday @ Rivers Club - Intervals w/ Ken

Friday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)
Sunday 10:00am @ Baldwin Track -Running Clinic (click for more info)

Next Week FTP Tests!
Monday at the Rivers Club
Friday at LA Fitness

Weekly Schedule, Summer Run Clinic & the MS 150

Here we go with another week! Thanks to everyone who came out for the start of our 2013 Summer Run Clinic. We have a great group of athletes who attended the first day of camp and a handful of others who have signed up but couldn't make day one. If you're part of that group, I'll be setting you up shortly with your plan, just make sure you set up your free TrainingPeaks account ASAP! 

There's still room for a few more athletes (even brand new ones), so even if you haven't signed up yet, we can still get you in. See below for more details!

MS 150
It's hard to believe, but the MS 150 is this upcoming weekend! I'll have some raffle tickets for the ride in each of my Spin classes. They're $5 and give you the opportunity to win some great prizes and help a great cause.

One important note on the ride, a few of use from the Space Monkey Mafia Team have switched our rooms to the Nittnay Mountain Inn. I'll be in touch with the team though to talk about what we're doing Saturday night regardless of where you're staying.

Get Coached for Whatever You Do!
So even if you can't make time for the Summer Run Clinic, or your training for a bike or triathlon event, no worries...you can still get some awesome coaching and a customized plan! Just reach out to me in class or by email to talk about plans and pricing that is right for you.

Summer Running Clinic
While I haven't planned any boot camps for this summer, I will be doing an 8 week summer run clinic. If you're an experienced runner looking for coaching before a race this season, or someone whose never run before in their life but want's to start, I'll help you put together the right plan!

The group will meet once a week on Sundays from 10 am until about 12 pm. In addition, you'll be set up with a training plan that will have you running (or run/walking) 3 to 4 days per week. You'll report back on your progress during each workout and we'll base the next week's workout off what you accomplished.

Personalized coaching can cost over $200 per month, but I'm running this clinic for my friends for only $75 for two full months. It includes:

• Personalized Fitness/Running Form Assessment
• Individualized Training Plan (Heart Rate Based Option Available)
• 2 Months of One-On-One Virtual Coaching
• Up to 8 Small Group Training Sessions (1.5 to 2 Hours each)
• Expert knowledge to help you; choose the right shoe, tighten up your nutrition/diet plan, prevent injuries, and fit your running goals into an overall wellness plan for life

Check out www.smmsports.com for more info!

Weekly Schedule (7/7 - 7/13)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Intervals w/ Ken

Wednesday @ Rivers Club - Intervals w/ Ken

Friday 5:45am @ LA Fitness -  Standard/Recovery/MS 150 Prep Class w/ Ken

Weekly Schedule & Run Clinic

Okay, back from VA and ready to hit the week pretty hard! Check below for the Spin schedule and some details on the Summer Run Clinic I'm planning!

Summer Running Clinic
While I haven't planned any boot camps for this summer, I will be doing an 8 week summer run clinic. If you're an experienced runner looking for coaching before a race this season, or someone whose never run before in their life but want's to start, I'll help you put together the right plan!

The group will meet once a week on Sundays from 10 am until about 12 pm. In addition, you'll be set up with a training plan that will have you running (or run/walking) 3 to 4 days per week. You'll report back on your progress during each workout and we'll base the next week's workout off what you accomplished.

Personalized coaching can cost over $200 per month, but I'm running this clinic for my friends for only $75 for two full months. It includes:

• Personalized Fitness/Running Form Assessment
• Individualized Training Plan (Heart Rate Based Option Available)
• 2 Months of One-On-One Virtual Coaching
• Up to 8 Small Group Training Sessions (1.5 to 2 Hours each)
• Expert knowledge to help you; choose the right shoe, tighten up your nutrition/diet plan, prevent injuries, and fit your running goals into an overall wellness plan for life

Check out www.smmsports.com for more info!

Weekly Schedule (7/7 - 7/13)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Pace Lines w/ Ken

Wednesday @ Rivers Club - Pace Lines w/ Ken

Friday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Weekly Schedule

Off on vacation a few days toward the end of the week. I'll be in for all my Monday & Tuesday classes. Hope to see you at one of the rides, if I don't have a great holiday!

Weekly Schedule (7/1 - 7/7)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Interval Class w/ Ken

Wednesday @ Rivers Club - Sub will be in for me

Friday 5:45am @ LA Fitness -  Sub will be in for me

Weekly Schedule & An Upcoming Savage Ride

Another late post! Sorry for the delay in getting this out, but it looks like everyone figured I would be in class as we had a great turn out at both LA Fitness & the Rivers Club today. The schedule for the week is below, and I am stocked to finally have the opportunity to get  my bike out on the road. @BRob72 & I will be heading down to Deep Creek Lake on Friday morning (after my LA Fitness Spin Class) to tackle the Savage Man Triathlon Bike Course. I've only done this ride once before and it is nothing but a brutal, punch you in the junk, kick in your face serious of climbs. 










I can still remember the last time on this route, saying to a friend about 10 miles in, "I've got to be honest, I don't think this is that savage." If only I had looked at the profile before hand I probably would have kept my mouth shut. Anyway, I just realized I'm starting to ramble so....


The Moral of the Story is...
Pull up your big boy pants, take a vacation day, and come ride this beast with us! Shoot me an email if you're interested!

RoadID
Happy Father's Day to me! Kelly & Jax decided a RoadID would be a good gift & I agreed. If you do any running or biking alone, without your phone or ID, this is a great way to let people know who you are in the event of an emergency. Order one in the next few weeks with this code and you'll get $1.00 off! Code: ThanksKen28409787


Weekly Schedule (6/23 - 6/29)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Interval Class w/ Ken

Wednesday @ Rivers Club - Sub will be in for me

Friday 5:45am @ LA Fitness -  Standard Class w/ Ken then the Savage Man Triathlon Ride in Deep Creek!