Training Montage continues
Sorry I am not able to post as much as I want to, folks. I still watch what's going on in the derby world, but add that to a crazy day job, and massive training I am doing... and you get... no time left over!
So here's what's been up for Nia Capps and FCDG since my last post.
We are 2 -0 against GTAR. We're planning a big Garage/Bake Sale for June 27, 2009 here in London, ON with roller girls, baked goods, retro furniture and garage sale stuff on sale, along with FCDG merch. Watch the website at www.forestcityderbygirls.com for info when I get it up this weekend.
The Garage and Bake sale are to raise funds towards the Thames Fatales travel out to Ottawa on July 11, 2009 to play the Rideau Valley Rollergirls. Bout info also coming soon.
As for me personally, I have been training like a mad woman and am actually seeing some improvements, I've seen it myself and noticed a few comments from our captain, president and my teammates that I'm coming back. I'm also really enjoying learning to be faster on my feet and not worrying so much about power low to high hits and being a power blocker that I was so slow to learn, and using my god-given child-bearing hips and giving them a reason to be big by utilizing feet and booty blocks to stop jammers, and learning more swoops than shoulder hits. I've also gotten improved endurance and speed lately too!
Off-skate I'm on bike a few days a week to work and back, and I'm happy to be a member of Goodlife Fitness. In the past two weeks I've tried my first ever spinning class at Quadspin.com in Toronto, led by spinning instructor and my work colleague, Rob McGarry. An awesome, sweaty, tough workout that was! he is great! My legs were so sore after (first -timer that I was) I even had to miss a skate practice! I've also this week tried my first BodyPump class at Goodlife Fitness. I also do BodyFlow and want to do BodyAttack and BodyCombat if I can find scheduling time. I'm not as sore as I thought I'd be, but I'm looking forward to building some new muscle and burning off the fat. Classes are way more fun to me than treadmills and ellipticals. I get so bored!
And derby girls, the fact that you play such an awesome sport is always a good conversation starter for new friends and instructors at the gym. My favorite is to say, "Hi!, I'm Tracy, aka Nia Capps, and if you see me with weird bruises, I want you to know I am not clumsy or abused, I play roller derby!" And of course I have to follow up with a description of what it is today and all about my own league.
So let's look at my current training schedule. Tell me if you think I should see further improvements coming fast over the next three months or if you see things I should change:
Monday: Roller Derby Practice - 2 hours
Tuesday: Bike to work and home (weather permitted (WP)) (40-45 minutes total)
1 Hour BodyPump class at Goodlife Fitness
Wednesday: SLEEP IN! hahaha
Bike to work and home (WP)
REST DAY if too tired OR
1 hour Body Attack (cardio) OR 1 hour BodyFlow (Yoga/Pilates)
Thursday: Roller Derby Practice - 2 hours (sometimes includes 15 mins Plyo)
Friday - Bike to work and home (WP)
1 hour BodyFlow (yoga)
Couch to 5K Run - progressive running program
Saturday - For June 20 (class schedule update coming) : Bike to gym ad home (40-45 mins)
1 hr BodyPump 9 AM
1 hr Body Attack 10:15 AM
1 hr BodyFloe 11:15 Am
I haven't made a Saturday like this before, but I was doing 1 hr of BodyFlow, 20 minutes Couch to 5K and Fit Flex weight training at Goodlife before. I think I can do it. I have a 15 min break between the weight and cardio where I can down a granola bar or banana for energy.
I may change this up and sometimes do the GoodLife Fitness Spinning RPM class, or do weights instead, or a run. OH! I should add a run to the days I can't bike when it rains... YEAH!
WHEN I AM APPROVED TO PLAY on Thames Fatales I'll replace the gym with : Saturday Roller Derby Practice 2 hours. May even be starting this soon if the league approves.
Sunday - Rest day - which includes walking and bike riding for errands and transport, as needed. Potential for another Boday Flow and BodyJam class if I just want to.
Add to this a twice - three times a week walk uphill and back carrying groceries for a family of 3 (half) at night and bike rides/walks on weekends for fun and errands.
Not too shabby, eh? recommendations? More weight training, less rest days? More running? Anything?
Hey, I'll take all the help I can get! Keep rollin' folks, and off-skate training is really helpful if you're having trouble with something! I'll be on vacation the week of July 29-July 3 as Mama Capps is visiting London from North Carolina. I'll be swimming and walking with her, instead of being in the gym. I will only miss one practice though! Mama Capps is retiring this year and I hope that means she'll be able to visit more and make it to a game I play in sometime soon!
So here's what's been up for Nia Capps and FCDG since my last post.
We are 2 -0 against GTAR. We're planning a big Garage/Bake Sale for June 27, 2009 here in London, ON with roller girls, baked goods, retro furniture and garage sale stuff on sale, along with FCDG merch. Watch the website at www.forestcityderbygirls.com for info when I get it up this weekend.
The Garage and Bake sale are to raise funds towards the Thames Fatales travel out to Ottawa on July 11, 2009 to play the Rideau Valley Rollergirls. Bout info also coming soon.
As for me personally, I have been training like a mad woman and am actually seeing some improvements, I've seen it myself and noticed a few comments from our captain, president and my teammates that I'm coming back. I'm also really enjoying learning to be faster on my feet and not worrying so much about power low to high hits and being a power blocker that I was so slow to learn, and using my god-given child-bearing hips and giving them a reason to be big by utilizing feet and booty blocks to stop jammers, and learning more swoops than shoulder hits. I've also gotten improved endurance and speed lately too!
Off-skate I'm on bike a few days a week to work and back, and I'm happy to be a member of Goodlife Fitness. In the past two weeks I've tried my first ever spinning class at Quadspin.com in Toronto, led by spinning instructor and my work colleague, Rob McGarry. An awesome, sweaty, tough workout that was! he is great! My legs were so sore after (first -timer that I was) I even had to miss a skate practice! I've also this week tried my first BodyPump class at Goodlife Fitness. I also do BodyFlow and want to do BodyAttack and BodyCombat if I can find scheduling time. I'm not as sore as I thought I'd be, but I'm looking forward to building some new muscle and burning off the fat. Classes are way more fun to me than treadmills and ellipticals. I get so bored!
And derby girls, the fact that you play such an awesome sport is always a good conversation starter for new friends and instructors at the gym. My favorite is to say, "Hi!, I'm Tracy, aka Nia Capps, and if you see me with weird bruises, I want you to know I am not clumsy or abused, I play roller derby!" And of course I have to follow up with a description of what it is today and all about my own league.
So let's look at my current training schedule. Tell me if you think I should see further improvements coming fast over the next three months or if you see things I should change:
Monday: Roller Derby Practice - 2 hours
Tuesday: Bike to work and home (weather permitted (WP)) (40-45 minutes total)
1 Hour BodyPump class at Goodlife Fitness
Wednesday: SLEEP IN! hahaha
Bike to work and home (WP)
REST DAY if too tired OR
1 hour Body Attack (cardio) OR 1 hour BodyFlow (Yoga/Pilates)
Thursday: Roller Derby Practice - 2 hours (sometimes includes 15 mins Plyo)
Friday - Bike to work and home (WP)
1 hour BodyFlow (yoga)
Couch to 5K Run - progressive running program
Saturday - For June 20 (class schedule update coming) : Bike to gym ad home (40-45 mins)
1 hr BodyPump 9 AM
1 hr Body Attack 10:15 AM
1 hr BodyFloe 11:15 Am
I haven't made a Saturday like this before, but I was doing 1 hr of BodyFlow, 20 minutes Couch to 5K and Fit Flex weight training at Goodlife before. I think I can do it. I have a 15 min break between the weight and cardio where I can down a granola bar or banana for energy.
I may change this up and sometimes do the GoodLife Fitness Spinning RPM class, or do weights instead, or a run. OH! I should add a run to the days I can't bike when it rains... YEAH!
WHEN I AM APPROVED TO PLAY on Thames Fatales I'll replace the gym with : Saturday Roller Derby Practice 2 hours. May even be starting this soon if the league approves.
Sunday - Rest day - which includes walking and bike riding for errands and transport, as needed. Potential for another Boday Flow and BodyJam class if I just want to.
Add to this a twice - three times a week walk uphill and back carrying groceries for a family of 3 (half) at night and bike rides/walks on weekends for fun and errands.
Not too shabby, eh? recommendations? More weight training, less rest days? More running? Anything?
Hey, I'll take all the help I can get! Keep rollin' folks, and off-skate training is really helpful if you're having trouble with something! I'll be on vacation the week of July 29-July 3 as Mama Capps is visiting London from North Carolina. I'll be swimming and walking with her, instead of being in the gym. I will only miss one practice though! Mama Capps is retiring this year and I hope that means she'll be able to visit more and make it to a game I play in sometime soon!
Labels: training
posted by Nia Capps at
10:45 AM
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