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1. FREE Spinervals Workout, 10/2/09
   Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!
   
   
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2. FREE Spinervals Workout of the Week by Coach Troy, 1/27/10
   Download this FREE overview of Fat Burning 101.
   
   Training the body to utilize fat more effectively as a source of fuel helps 'spare' the use of muscle glycogen. You begin to do this early season when establishing your base by doing lower intensity heart rate and power training in zones 2-3. This workout will aid you in...
   
   
   
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3. FREE Spinervals Workout of the Week by Coach Troy, 1/6/10
   Download this FREE overview of Spinervals 18.0 - Aero Base Builder III, part of the Spinervals Competition Training Series. Aerobic energy system development is a key to success in endurance sports competition. Many athletes neglect the lower intensity 'aerobic intensity' training in favor of harder, moderate workouts each and every day. While this method does improve fitness in the short term, it also limits one's potential to perform even better in the long term.
   
   
   
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4. FREE Spinervals Workout of the Week by Coach Troy, 11/20/09
   Aerobic/Technique Workout | Ladder Set A - Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!
   
   
   . . . keep reading
   
   
5. FREE Spinervals Workout by Coach Troy, 10/15/09
   Aerobic/Technique Workout | Energize! - Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!
   
   
   . . . keep reading
   
   
6. FREE Spinervals Workout by Coach Troy, 10/27/09
   Aerobic/Technique Workout | Motivate! - Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!
   
   
   
   . . . keep reading
   
   
7. FREE Spinervals Workout by Coach Troy, 10/6/09
   Periodically, we'll be posting FREE Spinervals Workouts for your training pleasure! These workouts are all proven effective over 15 years and the hundreds and hundreds of people I've trained at my classes over those many years. Simply print this workout, laminate it and do it! And for the 'real thing', you can also purchase one of the Spinervals Cycling series training DVDs for that extra bit of motivation. And for a real KICK IN THE PANTS, attend a LIVE session with me as I travel throughout the country and possibly to your neck of the woods!
   
   
   . . . keep reading
   
   
8. Part II of II: Performance Assessment Cardio Point Test at Life Time Fitness - My Performance Assessment Experience and Results
   by Coach Troy Jacobson
   In part one of this two part series, I went over some of the history, from my personal perspective, of performance testing. In this section, I'll go over my experience from an actual test and let you know what you can expect from a Performance Assessment at Life Time Fitness. It's important to know that both members and non-members of Life Time can get a test, known internally as a Cardio Point Assessment. The member can schedule an appointment at the Fitness Services desk on the second floor and the non-member simply needs to call their nearby Life Time Fitness and ask for the Metabolic Specialist to schedule a convenient test time.
   
   
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9. THE SPINERVALS CHALLENGE! Join us at LIFE TIME FITNESS IN CHANHASSEN, MN on SUNDAY NOVEMBER 8TH for a GREAT WORKOUT and to star in a Spinervals Video! HURRY! Space is limited to get your riding buddies together and register TODAY!
   Attention all Cyclists, Triathletes and Fitness Enthusiasts in the TWIN CITIES!
   On Sunday, November 8th, Coach Troy and the production crew at Lifesports, Inc. will be taping a NEW addition to the Spinervals Competition Series to be released in the first quarter of 2010 for International Distribution. These will be new "Community Spinervals" workouts where we feature athletes and clubs from throughout a specific region. If you live in the Twin Cities, we hope you can join us. Sign Up Today!!
   Registration closes at 12 p.m. CST on Saturday, 11/7.
   
   
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10. Dec. 2, 2008: RENOWNED ENDURANCE SPORTS COACH TROY JACOBSON JOINS LIFE TIME FITNESS AS DIRECTOR OF ENDURANCE SPORTS TRAINING
    Jacobson To Continue Company's Commitment to Provide Trainer and Fitness Education for Life Time Fitness Members.In this role, Jacobson will develop and launch training programs for triathlon, running, cycling and swimming linked to the Company's athletic events and other key regional event. He will also design an in-club coaching program through comprehensive educational programs that emphasize consistency and quality assurance and will create online coaching and training for Life Time members and staff. In addition, Jacobson will spearhead the creation of the Company's Running, Cycling and Triathlon interest groups. . . . keep reading
    
    
11. Trailer: Spinervals 33.0 - The Pain Cave
    The title says it all! Available in January 2010.
    
    
    
    
    
    
    
    
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12. Climbing Hills - A Technique Overview by Coach Troy
    Climbing faster requires a combination of high power output measured in watts and lower weight. If you combine the two, along with efficient pedaling technique, you'll be climbing like the pros! In this short video with coach Troy taped back in 2004, he goes over some of the basics for faster climbing! Use this information to improve your speed and efficiency when tackling the climbs!
    
    
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13. THE SPINERVALS CHALLENGE! Join us at LIFE TIME ATHLETIC IN VERNON HILLS, IL on SATURDAY APRIL 18TH for a GREAT WORKOUT and to star in a Spinervals Workout!
    Attention all Cyclists, Triathletes and Fitness Enthusiasts in VERNON HILLS, IL and surrounding communities!
    On Saturday, April 18th, Coach Troy and the production crew at Lifesports, Inc. will be taping three NEW additions to the Spinervals Competition Series (SPINERVALS 30.0, 31.0 and 32.0!) to be released in the second half of 2009 for International Distribution. These will be new "Community Spinervals" workouts where we feature athletes and clubs from throughout a specific region. If you live in the Chicago area, we hope you can join us. Sign Up Today! . . . keep reading
    
    
14. Endurance Tip Video from Coach Troy: Riding with your Knees Close to the Top Tube
    Riding a bike is simple, right? All you need to do is turn the pedals in circles and off you go! This is true if you're just out riding for fun and recreation. If however, your goal is to ride faster and improve your performance, you'll need to focus on subtle aspects of proper pedaling technique. In this Endurance Tip Video from Coach Troy, he talks about the importance of keeping your knees close to your top tube.
    
    
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15. Swim, Bike, Run & Yoga
    By Karen Dubs
    You've been hearing about all the great benefits of yoga and want to add it to your triathlon training, but where do you start, and how do you fit it in to your already packed training schedule?
    
    Yoga can increase your flexibility, strength, and balance which can help prevent...
    
    
    
    
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16. LESSON: HOW TO USE THE SPINERVALS CYCLING SERIES, PART II
    by Coach Troy Jacobson
    In the first 'Lesson' on how to use the Spinervals Cycling Series, I went into some background of the Series and offered an example of a basic rotation or program. In this article, I'd like to address a few more details regarding the Spinervals Series and give you some more insights on how to incorporate them into your winter training program, especially during the month of December and into January.
    
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17. Coach Troy's Ride Power File
    September 29, 2009
    Training with a power meter is a great way to take the guess work out of 'how hard' or 'how much' you're doing on the bike. Simply put, a weight lifter wouldn't do the bench press without knowing exactly how much weight is on the bar and how many sets and reps they are aiming to complete... or workload in a given workout. In that same vein, a cyclist produces work in the measurable from of watts (power) when they ride a bike. . . . keep reading
    
    
18. Coach Troy's Power File and Training Log, Oct. 2, 2009
    Greetings and thanks for reading as I post bits and pieces of my training for my 'comeback' as a Masters athlete. Woohhooo!! :)
    
    Friday, Oct. 2 was scheduled to be my 'aerobic/muscular endurance' day on the bike. I had a 1 hr easy aerobic bike (Recovery zone) and 30 minute easy aerobic run the day before, so I was confident I'd have good legs going in the workout on Friday. . . . keep reading
    
    
19. Exercising with Ibuprofen
    How many of you take an Ibuprofen before or during a workout? Don't be shy. Most of us have at least once. Ibuprofen relieves pain and inflammation, two very uncomfortable results of a tough workout. So why not take the Ibuprofen prior to your workout to save yourself all the suffering afterwards?
    
    
    
    
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20. Part I of II: Performance Assessment Cardio Point Test at Life Time Fitness - A Personal Perspective on Performance Testing
    Coach Troy Jacobson
    Anyone who has used my Spinervals Cycling and Runervals Treadmill training video workouts over the years knows that I'm a strong advocate of heart rate training and have been since the late 1980's. Knowing how the body is utilizes fuel and then training the various energy systems is critical for anyone who wants to achieve their fitness and competition goals. It's what the concept of 'training with a purpose' is all about and makes each workout more focused and effective. In Part I of this two part article series, I want to offer a summary of my experience in the field of performance testing simply to offer some personal perspective and to show how far the this service has come over the years.
    
    
    
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