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This month I want to touch on the importance of warming up. There seems to be a lack of understanding that warming up is burning energy, or "burning matches" as they say in cycling. The truth of the matter is that a warm up routine is to not only to get the body in a mode to be ready for optimum performance, but to also get your mind ready for the task at hand. The best results in training and racing result from several components and a good warm up is easily the number one limiting factor from great training and racing performances.
I was fortunate to spend some time observing and talking to track and field Olympic caliber athletes while they were warming up for their training at the Chula Vista training center. Although the actual workout was only going to be 6-8 sprints, they warmed up for 30 minutes and this was for less than 2 minutes of total of explosive work. The truth is, you want to be able to do the actual workout at full physiological and psychological capacity. When I have my athletes do sprints, the purpose is to program the physiological component with the psychological component so that several important things take place:
o Neurologically, the mind is telling the motor units of a muscle cluster to fire, the mind needs to tell the motor units clearly what they need to do without hesitation. Imagine two phone lines connected and opened up so they can communicate. The mind needs to be ready and without distraction to convey the message. A proper intense warm up with a mental focus and vision of what you want to do will help facilitate this.
o In order for the body to respond to the mental request of movement, this neural pathway needs to be activated to perform the correct movements and at full capacity. It's crucial the motor units and muscles need to be turned on prior to the expected intense effort. Another words, if the muscles are cold, there will not only be a delay, there is also a possibility that the muscles won't respond at full contraction.
o For BMX racing, a proper warm up will also facilitate Lactate Acid faster and recycle it with superb efficiency. If there is no warm up, the body will also not tolerate Lactate kindly. Be sure to do a long sprint to get the burn out of the way and to open up this component of the system as well. (Do this before practice, not before the first moto!)
When I was a young pro warming up for 20 minutes in the woods of say the South Park NBL National an hour before my practice, my team mates used to look at me like I was a freak. I remember them and the majority of the pros using practice as their warm up, yet never seemed to be ready for the first moto and thus, would never get going for the rest of the day. A good warm up sets the tone for your racing day!
A proper warm up will prevent an athlete from being neurologically confused when riding a new track as they might not adapt to the new dynamics of a track properly, making them second guess if they feel good about themselves riding this track. This could possibly mess with an athletes confidence, spending more time being uncertain before the first moto, when they need to be using this energy to be ready for everything when that gate drops.
Warm up routines vary for different demands, for both on and off the bike racing or training. It's best to develop a well-rounded routine for a sprint workout and then apply that routine before practice at an event and or even before practice on a local night. There are 2 different types of energy systems that need to warm up: Aerobic and Anaerobic. Almost always an anaerobic "dynamic warm up" is more specific to BMX, Sprints and or Strength work. In BMX, every movement is a "dynamic demand"; therefore a dynamic warm up is in order. Typically this means sprints of all varieties, lengths and intensities. The duration could be from a minimum of 10 minutes to 20 minutes filled with sprints and maybe even some bunnyhops and coaster manuals. Of course this would be done with plenty of rest between efforts and not to sprint for 20 minutes consistently. Once this is done, then the workout and or track practice shall come. Again, you want to get on the track ready for the demands so you can program yourself to know the track as best as you can!
Off the bike training such as GYM work or plyometric training can usually benefit from a dynamic warm up consisting of a combination of both exercises or bike sprints. Exercises can consist of getting the body to not only achieving neural adaptation, but to also get full range of motion so there will be no surprises when you squat down or do a plyo jump. Same principle applies in terms of neural activation: Get the mind and body to respond cohesively together so you can get the most out of the exercise and training. A typically dynamic warm up will consist of exercises such as skipping rope, lunges, body squats, and light non-static stretching. A quick note on stretching: Forcing a muscle by stretching beyond what it's capable at the time and or holding it longer than 20 seconds can also cause damage it in the form of micro tears. The end result will be a slight paralysis of the muscles from contracting at full capacity because those lightly torn muscle fibers simply won't respond; there damaged. So stretch lightly if you need to stretch before activity.
Well there you have it, warming up and doing a dynamic one specifically for BMX racing and training will enable you to be ready and to get the most out of your session!
Greg Romero
High Performance BMX Coach.
http://www.bmxtraining.com
Crisis Wenzhou Lock
Sluggish market environment, enterprises often weak, lack of confidence, some reports have even claimed that a large number of Chinese manufacturing enterprises in a crisis after another transformation, a time when the news of bankruptcy, though aware of this report to be overstated, but the Whether in Wenzhou locks are re-assessment survey to see a film in the construction of the new plant is still working towards goods workers overtime, or lock in Wenzhou Chamber of Commerce members of the General Assembly brought together hundreds of boisterous scene - these are contrary to the in the legend of the scene let's surprised.
Face of the crisis met strong, strong
January 8, Wenzhou International Hotel, a spacious conference room, filled with industry veterans from Wenzhou locks, executives, a warm atmosphere to make this 39 day of winter, seem not so cold. And the meeting on both sides of the corresponding slogan "anti-winter confidence to forge ahead to bring Chinese Locks brilliant," "Seize the Opportunity to be an interactive work together and seek common enterprise in Wenzhou hardware development", two words only faintly remember people, the financial crisis impacts are already deep into export-oriented industries in Wenzhou locks, and two with the encouraging nature of the slogans and the surrounding atmosphere, it is tempting to think of Wenzhou, "Taishanyading no bending," "met strong even strong "and admit defeat features.
In fact, the financial crisis brought Wenzhou, there is indeed a challenge, especially in real estate, under the influence of the automotive industry downturn, export-oriented locks, car locks and other products are facing reduced orders, the profit decreased situation. However, bearing that in mind, with the obvious fluctuations in oil prices, the automotive market malaise to right people to exercise, a healthy pursuit, so that consumers in their daily travel, the start options and convenient, low-power bicycle products, followed by , that is a large demand for bicycle locks.
Bicycle lock is a major feature of Wenzhou Lock products to universal, neutral for the two leading manufacturers of related products and promote the local industry chain to flourish. According to Lock, Wenzhou Chamber of Commerce, General Motors Group, for-ming, chairman of introduction, a large part of the world bicycle locks are from Wenzhou, and even Japan, Europe and several top international brands have their production lines to several large-scale enterprises in Wenzhou, in particular, is a universal, neutral, the two groups, and now already have most of the orders for high-end products at home and abroad.
"We are still working overtime to make every effort to produce, but even so, order, or number of drive over." Chapter for Ming in his workshop looked at making every effort to assemble products, the workers, the full swing of the scene, many the struggling business owners may feel envious. "The financial crisis has given an impact on many sectors, but at least for a bike lock is not the case this year we have maintained a 20% increase in sales volume remained at 4.3 billion yuan." Neutrality is also true, its new factory located in Wenzhou, the local now been completed, equipment, personnel have been put in place, only to be done after the logistics planning, you can immediately put into production - in such a market environment, able to make this generous investment in businesses, can be described as rare.
While under pressure, but the performance of Wenzhou as the lock to make Ming Zhang said: "Our member companies in this crisis, there is no one close, close down." In this regard, China National Hardware Association Executive Director feldspar Blue Monk pointed out: the more the dilemma, the more its explosive power, is characteristics of the enterprises in Wenzhou, in this crisis, instead of Wenzhou enterprises are more likely to trip the lock out of a new development. Shi-Liang, "Chinese locks are" signs
The China National Hardware Association executive vice president of stone monk orchid, the Secretary-General Li-Xin Jin, the Deputy Secretary-General Lu Chi-Ying, China Daily, deputy director of hardware technology development center Bi Zhi Tao, Zhejiang hardware association went to the Secretary-General Zhou Heping, a line south of Wenzhou, one thing they are Wenzhou Hardware Association to participate in the second four members of the General Assembly and, more importantly, it is inspections, investigations, in order to Wenzhou, "China locks are" industrial base for re-evaluation.
Development of light industry in Wenzhou long-standing, locks in the local history of the development is a unique position. Since 2002, awarding since the lock industry has developed into a local leather industry, following the second largest pillar industry, year, and Shandong, Guangdong accounts for the combined output of more than 60% of the country.
However, after six years of development, Wenzhou lock industry, and in 2002 has been quite different. Wenzhou Chamber of Commerce, according to information provided by Lock: Lock product manufacturing is currently engaged in Wenzhou and have a certain scale enterprises have been more than 400 above-scale enterprises 183, of which 50 million yuan annual output value of more than 60 more than the size of enterprises, practitioners staff 56000 people, the annual state and local taxes paid more than 600 million yuan.
Products are mortise lock ball lock, bicycle locks, motorcycle locks, and in recent years, development and production of high-grade mechanical and electrical integration, IC card locks, keypad locks, sensors lock, fingerprint lock and so on. Enterprises are mainly distributed in Ouhai, Lucheng, Long sewage, water, Ka, Ryan and other places, according to incomplete statistics, in 2007 the city's sales of 9.51 billion yuan lock, foreign trade export volume up to 40 billion yuan this year, despite the international financial crisis, is expected to lock in sales will exceed 10.0 billion annual output of nearly 500 million various types of locks, including bicycle locks for more than 83% of the country's total output, sales, exports and output rank first in the country. Products are mainly exported to the United States, Japan, Europe, Africa, Southeast Asia, the Middle East, more than 130 countries and regions throughout the country, are China's major production base for one of the locks.
From the brand perspective, is now in the lock industry in the country, General Lock was a well-known trademarks in China; China National Hardware Association under the auspices of China's "Top Ten Lock King", Wenzhou, accounting for 4. In addition to a number of "country"-known brand products, Wenzhou, Zhejiang Province also has a famous brand, Zhejiang famous trademark 9, cities a lot more brand-name products.
In terms of scale, since September 2002 was awarded the "Chinese locks are" after the title, the Wenzhou lock output from 2003 to 60 billion to 9.5 billion last year, an increase of 58.3%, exports from 20 billion by 2003 around 4.2 billion last year, an increase of 110%, and the emergence of a number of annual output value of Chao 1 billion lock prestigious companies at home and abroad. From the impact point of view, the original Wenzhou Locks "no reputation" even progress to be able to enjoy a "cold shoulder", is now involved in the formulation of the national industry standard lock ... ...
Wenzhou lock change is gratifying, at the base re-evaluation workshop, China National Hardware Association executive vice president of Stone Monk Blue is pleased to announce: Wenzhou locks have been six years of development, industrial structure is reasonable, supporting system and a complete industrial chain, formed by several brands as the leading industry clusters have an impact across the country, demonstrations take the lead in successfully through the re-evaluation!
Again polished gold-lettered signboards Wenzhou locks are anticipated, their crisis into the experience of brand building are worthy of the road across the country. In summary discovery, stone blue monk revealed to us a message - the current local government and the Wenzhou Chamber of Commerce are planning a lock on the lock industry development forum in which industry experts and practitioners who will gather in Wenzhou, a total of discussion before the crisis development of the industry trends and future - and this look will bring us the voices of industry experts and Wenzhou's successful experience.
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Council Considers Comprehensive Plan Amendments
Photo used under a Creative Commons license with Awiseman . Are you ready for some consideration of proposed amendments to the Comprehensive Plan of the National Capital? Well, I sure hope the Council was. This afternoon, the Council's Committee of the Whole considered amendments to the Comprehensive Plan that have been submitted over the past fiscal year -- and those amendments number in the ...
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