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Show WASATCH ions MOUNTAIN TIMES A Lifestyle estas Shape Up for Bicycling by Abi Wright Most trails are still too wet or snowy for mountain biking. It is the perfect time to start a pre-season training program to get in shape to ride. This is designed to give a basic program to condition for mountain biking. As with any workout program, tailor it to your own needs and time limits. And if you have health concerns, check with your doctor. When to start: Begin your conditioning at least six weeks before you hit the trails. (Four weeks is acceptible. Any training is better than none.) How many times a week? Work on aerobic intervalls three days a week, with a day of non-aerobics in between. Also, include two days a week for weight training. For example: Monday: Tuesday: aerobic intervals weights — focus on legs but include upper body. aerobic intervals weights aerobic intervals Wednesday: Thursday: Friday: Aerobic Intervalls on your bike: Since the trails are still wet, you can do your interval work on a stationary bike or take you mountain bike out on nice, dry days. You don’t have to use intervals to train for mountain biking, but it's helpful for two reasons. First, mountain biking is similar to interval work because it incorporates hard uphills and lighter aerobic work on the downhill. Secondly, intervals quickly help increase your cardiovascular endurance. There’s Salsa No - once Salsa the ubiquitous and green companion and beer - reborn has over 5 to long to work: Always tailor your workout to your own personal level of fitness. Generally, to improve, you should work 20-60 minutes, three days a week, exclusive of warm-up, cool-down and _ stretching. Remember to start slowly and gradually increase the intervals. For example, work 20 minutes at intervals during week one. Work 25 minutes in week two. Week one - sample interval session warm up and stretch - 10 minutes 2 minutes - moderate interval 2 minutes - high intensity 3 minutes - moderate 3 minutes - high intensity 4 minutes - moderate 4 minutes - high intensity 2 minutes - moderate 2 minutes - high intensity cool down and stretch - 15 minutes It Determining your intensity: There are a variety of ways to determine the intensity at which you're working. One way to determine intensity is to monitor your working heart rate in relation to your maximum heart rate. Maximum heart rates can be determined Like Fresh with the same _ Southwestern-style mainstream caught on Caribbean cuisine. And the and and a 1995 catalogue or stop by our facility UCMT ¢ 25 South 300 East, Salt Lake City, UT 84111 through using a maximum-capacity test or by using age-predicated max heart rate tables. Age predicated max heart rate tables often use 220-minus-your age to determine your max heart rate in beats per minute Then multiply your max heart rate by the desired intensity. (Usually 0.5 to 0.65 is moderate intensity and 0.75 to 0.85 is high intensity.) For example: 35-year-old Moderate Intensity FRESH Salsa es res 2 cafe Terr Go nai” making our excitement South suddenly, sexy. Adventuresome spicy sort salsa mahi chichen of own, serving mahi, sizzling sausages. it next fajitas to and Employing tropical/Southwestern ents as fresh pineapple, we goes, of was PINEAPPLE a fusion, they chopped and mixed such ingredi- hit American Abi Wright teaches fitness at the Prospector Athletic Club in Park City Among other things, she holds training camps for the men’s varsity Univerity of Utah basketball team and the U.S Women's Alpine Ski Team. @ SALSA to make and serve this salsa on the same day. It is especially good alonggrilled swordfish, sea bass or boneless chicken breasts. Before grilling the or chicken, brush generously with a mixture of olive oil, fresh lime juice lime zest. their grilled time, Then, 220) = 559—=—185 amax heart beats’ per minute x 0.6 to work at 60 percent of max —111_ beats per minute at moderate intensity In a glass bowl, combine e 1-1/2 cups diced fresh pineapple, well drained 1/2 to 3/4 cup diced papaya or mango (optional) 1/2 cup diced red onion 1/2 cup chopped fresh cilantro 1 tablespoon white wine vinegar 1 fresh or canned jalapeno chile, seeded and finely diced (more to taste; use milder pepper if you like) red ¢ TER cooking America. to Call (801) 521-3330 for enrollment information chips past 3 AMTA/COMIAA accredited programs @ Nationally accredited through ACCET Financial aid available to those who qualify # 6 month 730 hr. day or 1 year 712 hr. evening program CeO Rae ey MASSAGE* THERAPY Try side Jish and growing obsession for ot, hotter and hottest foods. Around =~ EV *& wee % been the started nas little as six months, you could be trained as a massage therapist at UCMT, one of the nation’s top massage schools. Make a positive difference in peoples’ lives by learning a caring and healing profession. How decade. In fact, Americans now spend over $8 million a year on hundreds of variations of the spicy condiment. You Can Love! How to set up an interval schedule: There is no magic in the times you select for intervals. You may find what works for you by changing the amount of time you spend at the moderate or high intensity intervals. For mountain biking many have found that equal time at moderate and high intensity intervals is beneficial. Making the high intensity as long as the moderate intervals simulates the longer periods of the uphill climb. Most interval training use high intensity intervals of one-half the moderate intensity time. corn, black papayas, beans, man- losts of fresh cilantro, lime zest, yellow and green yasiation® oe pect oF tomatoes, and of course, hot and sweet peppers. chefs began There PAGE 13 are plenty a variety of Mmmmmm. of good reasons for making your own fresh salsa. In addition to the fact that it can be quite beautiful, it has a good nutrition per- sonality. It is virtually fat-free and full of Vitamin C. And, it lifts other low-fat foods, such as grilled fish, chicken, and vegetables to new heights of flavor ecstatsy. three grilled Try it. You'll easy recipes foods, like it. Here to enjoy or with tillas and black beans. warm @ with corn are your tor- |
