Monday, October 24, 2011

Advantages of Unilateral Training For Mountain Bikers

!±8± Advantages of Unilateral Training For Mountain Bikers

One of the best mountain bike training tips to improve your riding is to include a heavy dose of single limb training, also known as unilateral training. While bilateral training is better known and also important, there are several unique advantages that unilateral training offers that makes it a must to include in your program. Before getting into the 4 main advantages of unilateral training for mountain biking, though, let's clear up a common misconception.

Simply using dumbbells does not constitute unilateral training. Even though both limbs are moving independently, using both of them at the same time is still bilateral training. True unilateral training means that you are either doing one side at a time or at least alternating between the two sides. For example, a regular dumbbell bench press is still considered bilateral training while doing only one side at a time falls under the unilateral category.

Now on to the 4 indispensable advantages of unilateral training:

1) Increase pedaling power -- The first advantage of unilateral training is that it is more specific to the function of pedaling a mountain bike. Pedaling occurs one leg at a time with each leg working independently of each other. Since unilateral exercises also require each limb to act alone it only makes sense to include these exercises in your program.

They also ensure that there is not a strength imbalance between your legs. You may find that one leg is significantly stronger than the other, meaning that you are getting less horsepower out of the weaker leg. This makes your pedaling far less than optimal and something that can only be discovered and addressed through unilateral training.

2) Injury rehab and prevention -- Another advantage of unilateral training is that it helps to rehab and prevent injuries. After an injury it is extremely common to find that the injured side is weaker than the non-injured limb. When this happens it is impossible to restore that balance without using unilateral training. Even if you are not rehabbing an injury, making sure that you have balance between your limbs is also one of the best ways to decrease your future injury potential.

3) Recruit more muscles -- Without getting too technical into anatomy, when performing unilateral exercises you are forced to use stabilization muscles that are simply not recruited during bilateral training (and no, standing on a wobble board or balance ball does not do the same thing). As an example, unilateral leg exercises require that the adductors and abductors (the inner and outer thigh muscles) to fire in a synchronized manner in order to maintain balance.

In fact, this is the main reason that many people feel so unbalanced when starting unilateral leg exercises; they simply have not used those muscles in that way before and the body does not know how to efficiently accomplish the movement. Getting the body used to the demands placed on it by unilateral training will make for more fluid, athletic movement on the bike.

4) Build strength in a "spine friendly" manner -- Just like anything in life, overuse of something will start to cause problems and while the squat and deadlift are great, after a while they will start to put undo stress on the spinal column. Using a unilateral version of these lifts will not only give you all of the previously mentioned advantages, they will allow you to do so with literally less than half the stress on the spinal column. Over the years this will add up to far fewer back problems and injuries. This aspect will also breathe new life into the training program of those who have suffered a back injury since it allows them to train hard enough to elicit strength gains in a way that does not greatly increase their chance of re-injury.

Add all of these up and you must include unilateral exercises if you are serious about getting everything that you can out of your training program. Some of the best unilateral exercises are the unilateral dumbbell bench press, unilateral shoulder press, unilateral deadlift, Bulgarian split squat and the unilateral squat (or if you have the strength and mobility a full pistol squat)

One of the best ways to introduce unilateral training into your program is to replace one of your normal training days with a unilateral training day, performing nothing unilateral exercises on that day. Be forewarned, though, since unilateral training will produce some muscle soreness in places that you did not know you had and has also been known to increase performance to previously unattainable levels.


Advantages of Unilateral Training For Mountain Bikers

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Monday, October 17, 2011

What Is Was Like to Be Stationed on a Submarine Tender in the United States Navy

!±8± What Is Was Like to Be Stationed on a Submarine Tender in the United States Navy

What is was like to have sea duty aboard a submarine tender.

The first thing I learned about being in the Navy, is that if your duty station is a ship, and it's moving across the ocean, sometimes it takes you, a long time, to catch up to it, to get on it. That was the deal with this ship, and the destroyer I was on also. It took me almost a month to catch up to the destroyer I was stationed on. It did not take me as long, to catch up to the ship. The ship was on its way to Subic Bay, in the Philippines. And I was going to meet it at the pier, when I got there finally.

After arriving in Manila, me and some other guys that were headed to the ship, stayed the night in Manila, for the first night. That was the first night I had spent in another country, ever, in my life. There were several of us, that flew into Manila that same day, and we needed to take a taxi about 2 hours south, to meet the ship.

We got a nice hotel room in Manila, it was overlooking the streets below, where all kinds of vendors, and jeep like taxis were everywhere, honking their horns non stop. We did not know what to do, so we stayed in the lounge of the hotel. That first night, we all drank right there in the lounge, and just stayed there. We had been traveling for awhile, and we were told not to go out and party, but we did party a little bit, but just in the hotel lounge.

The next morning, a white little van, with air conditioning, came and picked us all up. It drove us to the town where the ship was waiting. Along the way, you could see many different types of taxis, and tons of fields, that we all guessed, were rice fields.

The taxi drivers seemed to drive more crazy than in the United States. They swerved at stuff, hardly slowed down to let anyone cross the street, had tons of decorations glued all over the hoods, and it was all of them, that decorated their taxis heavily. They would honk their horns constantly, and sometimes if you are watching the driver, he is just honking the horn, to honk the horn. There were 3 wheeled motorcycle taxis that they called trikes, all over the place. They were the cheapest way to get around.

I consider myself to be a good motorcycle rider, since I grew up with dirt bikes and motorcycles all the time. One day, I asked one of the trike drivers, if I could drive his 3 wheeled taxi motorcycle. He said I would have a hard time, since I never did it before. I told him I rode motorcycles all my life, I can ride his thing. He bet me 50 pesos, which is about , that I could not ride it from one spot, to another. Boy, I drove it just a little bit, and I could not get it to turn around for me, so he was right, you have to practice riding on of those things, to figure it out.

I was the "fresh meat" guy, again, on the ship. This was finally going to be, the real Navy. A ship with over 1,300 people on it. Our office was almost at the very top of the ship. All the admin offices, legal, public affairs, recreation, the CO, XO, and Command Master Chief offices were connected together. The offices are connected together, so we can all use some of the same spaces. You had to do the standard duties anyone aboard a ship would have to do. Fire fighter training, drills, man overboard, abandon ship, nuclear spill, and other type of drills.

Everyone does special training, and you learn other things about the ship. One of my first duties besides being a yeoman, was you had to stand a watch, or serve on a flight crew, or salvage crew, or something like that. Even thou you are working in an office, at any moment, and even at 3:00 am, they might decide to do a drill, or the real thing.

One of my jobs as a seaman in the Navy, and working in the admin department, was during special sea procedures. We might be getting supplies from another ship, that is traveling threw the water, at say for example, 20 knots, and we are traveling threw the water, at the same speed also. We can transfer, fuel, supplies, food, mail, people, you name it.

They might use a helicopter to bring supplies over, from one ship to another, and during all this time, the Captain is up on the bridge, standing out on the wings, directing the ship at what speed it should be at, what course it should be on, and during all this time, he always has a young naval officer, at his side, since he is always training officers, at any given time.

The captain, who I must of saw train 50 different officers with the same thing, over and over again. Here we are, traveling at high speeds, two ships not more than 100 feet from each other. There will be a young ensign, or lieutenant junior grade, standing out on the bridge wings, trying to give the speed, and course, to the quartermaster and helmsman. Also, at the same time, he has the captain right behind him, putting a little pressure on him, telling him what to do, and asking him lots of test questions, and always testing them, and training them.

My job was to keep track of what speed and what course we were on at all times. The young officers would get confused, and could not remember what course, or what speed we were on. You usually just have to fine tune your course and speed, every so often, back and forth, just a little bit, but always back and forth, and the ships will be fine.

It looks really impressive, awesome, and powerful, to be out to sea, thousands of guys working, bright sunshine, crystal blue waters, and your cruising across the ocean, at pretty fast speeds, and you can see cargo, and other items being transferred from ship to ship, and you just think, wow, how cool looking is this.

One day, the captain was up on the bridge, and he was a pretty nice guy, he said, "Petty Officer Stead," even though I was still only a seaman at the time, he always like to call people by a bigger rank. He said, "You must of heard me say these things over, and over again, a thousand times by now, I bet you could drive this ship better than these officers."

I always knew when it was time to change course, I could of did what those officers were trying to learn, only because I was up there each time with the captain, when he was always training someone. It was never just the captain doing anything by himself, it was always either a drill, or an exercise, or a supply mission, he was always training junior officers, on everything he did.

One of my jobs was being the CO's phone talker during emergencies and drills. During battle scenarios, and other things we do, each department would have one person that was a phone talker, like the repair department, the medical department, the damage department, and all the other people connected.

The captain would bark out orders, and I would bark out orders to the other departments, it was kinda like I was barking out the orders, and it was kinda fun, because everyone took it so seriously, and from wherever the captain was at, there was always a good view.

On this ship, the captain had his own kitchen and cook. The cook was part of our department, as the Supply Department, and Executive Department, shared the same berthing space together. So we always shared our berthing with the cooks, and the supply guys.

The cook to the CO, was selected as sailor of the year, for the ship, and he was a good guy. His dream was to work at the white house, and he applied, but was rejected for the job. The captain had his own regular house size stove, refrigerator, and all the things one would have at home, in a kitchen. The cook, would ask the CO, what he would like to eat for each meal, and then make it for him. The skipper might reply, I want a light salad, steak, and whatever else he desired.

Everyone that is brand new to the ship, and is just starting out in the Navy, must perform 90 days duty, somewhere in the cooking section. Either as a cook, helper, cleaner, or whatever. My job ended up being in charge of about 3 frozen food lockers. Now on the ship, there must of been, at least 12 storage lockers, for milk, food, bread, hamburgers, you name it.

We had an elevator at each entrance, and at the top of the ship, we had our own crane. Before we would go out to sea, some semi tractor trailer trucks would come, and we would load the ship up with fresh food, and lots of it. On the ship, you usually get to have 4 meals a day, breakfast, lunch, dinner, and one at midnight again, called mid rats, for people that are still hungry, or people going on watch, or getting off watch. When you have 1,300 people it takes a lot of food.

Working in the food storage department for 90 days was fun, the guy in charge of us was pretty cool. We were always allowed to have the day off, as soon as you got your work done. That meant all of our work, so if someone was done, we would help the next guy get his work done, until all the things were done, and a lot of days, we were done working by noon, and we would be off for the rest of the day. Not too bad a job really.


What Is Was Like to Be Stationed on a Submarine Tender in the United States Navy

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Wednesday, September 21, 2011

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Friday, September 16, 2011

Yamaha R1 Review

!±8± Yamaha R1 Review

We focus on jumps, turn the key and the instruments come to life. Short pressing the button to start the engine and the fire from a strange response - somewhere between an over-cammed small block and a fighter jet. It is a lumpy-sounding idle when the engine runs rough between our chest. The stand is still low, so that our colleagues at Yamaha, which is your confidence with his bike in an early-warning. "Spend time playing with him, just to bring it is not good?" heHe says.

He has reasonable grounds for concern. We plan to go with the Yamaha YZF-R1 2010, the activity of top-of-the-line sport bike. It has a 998cc, inline four-cylinder engine that brings 180 horsepower. Not much of a massively higher number in the world might consider a car but the engine just to move to 454 pounds of bike. This is only 2.5 pounds per horsepower. The Bugatti Veyron is locked at 4.2 kilograms per hp.

Even more shocking is how R1amazing total power can be had for just this kind of money. Even our limited unit that reproduces the Moto GP motorcycle racing ace Valentino Rossi is only $ 14.400-500, or prepared on the price of a modest entry-level car. For that amount you get a bike that has created practically every sports car production can now go to destroy a heads-up lights.

There is a downside, of course: namely, the ever-present specter of the fatality. But in an era in which realremoved dangerous and funny routines are watered down or commission, is a super-bike very similar to the little devil on my shoulder, you eat too bold.

Elbow and packaging

The focus of the 2010 Yamaha YZF-R1 is often a pronounced power plant, a cross-plane crankshaft, the bike more ancient foundation used to achieve this goal. It is not only, of course, much more balanced, also produces a unique exhaust babbling more like a rumbly V8 United Statesa high-strung four-cylinder.

Within the R1, which in turn compensates the pins of the crankshaft (the rotating arms that connect with the stems) at intervals of 90 degrees. Conventional four-cylinder engines with a flat plane crankshaft offset at 180 degrees. Yamaha to build cross-plane, the engine of an order of fire that may seem irregular lumpy, like a Harley, but actually provides a simpler distribution of rotation from idle to redline makes its 12 500 revolutions per minute.

Although theCross-plane crank does not automatically contribute to the R1 rider-friendly, so Yamaha uses numerous electronic engine administration methods, to ensure that it will not be as easy as it is powerful. Computer-controlled fuel throttle regulates the circulation 1000 times per second for precise control, such as regular consumption is different, the length of the horns to increase the airflow into the engine. There are three driver-adjustable settings can be adjusted on the fly - ascomfort / normal / sport settings in some high-end cars.

Fortunately, all this techno-magic you will not get in the cost or the weight of the presentation. The complete engine and gearbox is actually compressed in a fixed central mass, can be just a body that is as small as a sports bike average weight to be assembled. This means that R1 has all the power for a bike liter, but the geometry of the suspension of 600cc riding a rocket.

From the operation of the monsterEast side

No manager makes its way into our souls, while we sit at this year's Yamaha, YZF-R1. The seating position is probably built around the races, but it is not far from the dimension that you might think a day trip. The platforms are flexible, 15mm up or down, and all around 3mm. Ft for an average-sized male, five, ten inches, there is enough space to move back and forth in full tuck scoot the seat of a motorcycle almost normal verticalPoses.

How do we tap water in the R1-throttle, the engine exceeds a certain impact and unequal. Investing extra power transforms the V-twin thunder like a drum roll that starts now, screaming like a crazy bot. The first course is actually very high, but the amount of torque to handle just to make the bike difficult past 90 mph without moving you are dragging. Go directly to the second and much more energy is available, such as the incoming air is forcedthe window on a motorcycle air launch angry-looking face.

At these speeds, just hang it difficult. Tucking in the back of the windscreen is a necessity. All holes in the back end and around its branches, merge in any case, the motorcycle, causing a portion of the wing to form. With the speedometer in front of our face, it is shocking to find out exactly how effortlessly the R1 increases the speed. AreYamaha YZF-R1 informed this year, the entire quarter-mile in about 10 seconds to churn out more than 140 mph. Which is faster than anything we have analyzed. Go ahead and get closer to the true top speed of 180 miles per hour north of.

Better focus

Like almost all heavy road bikes, calling this year's Yamaha YZF-R1 for all of our attention, all the time. The process of showing any kind of motorcycle in a curve associatedSpeed ​​requires significantly more effort of the elbow to the wheel of supercars typical, and the R1 is no exception.

Travelling in a corner, we move to the outer edge and select the entry point. Then take the R1 is off the accelerator and also take a little 'uncertain, the front brake, as we have our heads pop up above the windshield. We climbed with the dance choreography of the left foot and left hand, while our right to continue to take hand brakeLever.

With your fingertips the pegs, move our butts off the chair, our internal wedge heel in motion, dissolve our arms and started to lead the motorcycle with his face towards the climax. When used outside of the leg R1 is based around adherent and bruise the inside leg is completely covered, pull the wheel down in the direction of the cloud of the pavement under our knees. Ease off the brake system, I find it very gently on top.

On top, thereis somewhere in between, so we move from brake pedal to come. A twist slowly in the gas and the sound of the engine faster. This year, Yamaha YZF-R1 incorporates, however, bring us all to keep our body to the ground. If we want to bring more gas, the bike followed by the turn outward again. We're back behind the windscreen, as our instructions hidden in the arm, more power. A deep breath, set a different turn and do it again.

Done well, press R1And in a way that was definitely not a super sports car - even if it seems faster to reach the corner of a motorcycle. Get this misstep, however, and the R1 will be quickly put in a tremendous amount of damage.

However, I remain, for once

Knifing in turns is an absolute joy on R1, at the same time instilling quality assurance, and asking to go faster. But this particular bike, it's also incredibly sent more pleasant journey. Thefully adjustable suspension can be adjusted to cut a series of pilots and their decisions. The factory setting also demonstrates moderate our furrows Canyon roads stressed, however, has improved significantly softening the damper in the manner of real-world road. Adjustments are easily accomplished with a few simple tools, and the same exercise provides very accurate understanding of how to train to work and influence stroke rebound and preloadQuality.

When the 2010 Yamaha YZF-R1 is actually suitable for your morning travel depends on your body, to take away your house and before fatigue. In slow traffic (through the slower, we less than 60 miles per hour), heat from the engine after frying and after the knee. The seat cushion is very thin and fairly flat, so if you travel a longer distance to get rich dish of bumper cars bumper highway, requires something better just a little 'lessmore deadly than the R1.

This is a bike for Saturday and Sunday, the players and the way drug addicts. Requires basic equation superbike and adds a little 'of individuality in the way it seems, feels and reacts to driver inputs. They are faster, more bicycles around, as the last item liter BMW motorcycle to find the S 1000 RR, but the R1 and the convenience, efficiency, together with a pinch of unique technology in an exciting package, which has the its charm. Listento cry out with a full, and you'll know exactly what we're talking about.


Yamaha R1 Review

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