Tag: Road


Summer vacations provide the opportunity to travel all over the globe. While you can't take your gym with you during your travels, there are plenty of ways to exercise while on the road. Follow these tips to stay in shape while enjoying your time away from home:

  1. Make the commitment: We have a tendency to abandon our workout routine while traveling. Our recommendation: Don't! Commit to working out 3-5 times per week no matter what during your travels and stick to it. You'll have more energy and feel better throughout your trip (it's science).
  2. Take advantage of the local resources: Each region of the world has unique natural resources to enjoy. Incorporate each region's unique attributes into your exercise routine. Try rock climbing in Utah, rowing on the Charles River in Boston, biking in the Swiss Alps, running in the streets of Florence or the hiking in the jungles of Panama.
  3. Create a balanced workout plan: Every solid workout regimen consists of a combination of cardiovascular and strength training. Be sure to alternate between these two forms of training. Also, incorporate as much variety into your workouts as possible. Alternating between running, biking and swimming, for example, is a much more well-rounded and effective training plan than simply running every day.
  4. Improvise : Gym equipment makes working out convenient but it's not a must. Remember that gym equipment is designed to simulate "every day" activities but does so by isolating a single muscle. Research has shown that complex movements (lifting a rock off the ground and then over your head) leads to a greater increase in your metabolism and burns more fat than a simple movement (a bicep curl). Better exercise without the need for a gym. When you get to a new city, assemble your own personal gym with whatever you can find (rocks, bricks, furniture, etc.). Matthew McConaughey is notorious for his improvised workout equipment while filming in remote locations.
  5. Equipment : You really don't need much. Running shoes are a must as is a bathing suit if you like to swim. We also recommend an exercise band. It's light, compact and, with a little creativity, can be used to perform almost any exercise you would do in a gym. You can find everything else you need while traveling.
  6. Explore the city on foot : There's no better way to explore a town than by running through it. You'll be able to appreciate the local flavor infinitely more than you would on a tour bus and can tailor your journey to your particular interests. Take your camera with you to capture the adventure along the way.
  7. Try Circuit Training : Circuit training is perfect for travelers as it requires minimal equipment and combines both cardiovascular and strength training. We recommend completing 3-4 circuits with three exercises in each circuit and 3 sets per exercise. See the list of exercises below that require minimal or no equipment that you can incorporate into your circuit while traveling.
  8. Have Fun : You're on vacation! This should be fun. Exercising reduces stress, improves your health and releases endorphins that subsequently improve your mood. Make sure that you exercise in a way you enjoy. It will be easier to stick to your routine and will make for a better overall vacation.

Exercises that don't require any equipment:

Upper Body Exercises

  • Push Ups
  • Pull Ups
  • Burpees
  • Dips
  • Inverted Row

Core Exercises

  • Plank
  • Sit Ups
  • Superman's
  • Bird Dog
  • Crunches
  • Side Plank

Leg Exercises

  • Jump Squats
  • Jump Lunges
  • Burpees
  • Box Jumps

Exercises that require minimal equipment:

A Rock:

  • Balancing Arm Extensions (see picture)
  • Bicep Curls
  • Good Mornings
  • Deadlift
  • Tricep Extensions
  • Squats (Hold rock to increase difficulty)

Exercise Band:

  • Bicep Curls
  • Reverse Flys
  • Wood Chops
  • Tricep Extensions
  • Flys (see picture)
  • Shrugs
  • Shoulder Press
  • Front Shoulder Raise
  • Lateral Shoulder Raise

by Joshua Goldman, MD, MBA


Source by Joshua Goldman


Not everyone wants a carbon fiber road bike. Whether it’s price, durability or versatility, sometimes steel bikes are better option. If you’ve been riding for a while you will remember how a good steel frame rides. Smooth and snappy. The Soma Smoothie is a modern version of that classic steel road bike.

Soma Fabrications is a small company in San Fransisco that started with the aim of offering good quality steel frames for road, mountain and cyclocross. Now they have a wide selection of accessories and components available as well but the focus is still on offering good frames to serious cyclists. All of their frames are made from Tange Prestige heat treated double butted tubes. This was the top tubing a number of years ago but now if lets them offer a great quality frame at a reasonable price.

As Soma doesn’t make complete bikes, if you want Soma Smoothie you will start with a frames and build it up how ever you like. At my shop we do a lot of custom builds on Soma frames. What I like about them is that they are well made but not common so you get a bike that isn’t just another cookie cutter model from a globo-bike-company. I’m not against the big companies but there is something cool about having a unique bike.

The Soma Smoothie that I tested was built up very middle of the road with an ITM Basic carbon fork, Shimano 105 components and a set of hand build wheels with Alex Pro 28 rims. The weight of the complete bike without pedals came in at 19.7 lbs with a 54 cm frame. Not a feather weight but reasonable for the price.

Not to sound cliche, but the Smoothie lives up to it’s name. The ride is very smooth and comfortable. It gives good road feel but the bumps are muted. Because of this you may be a slight bit slower in the first half of a ride compared to people on race bikes but faster in the second half as you haven’t been beaten up as much.

During peak power efforts like sprints and out of the saddle climbs there is a little more flex than my carbon race bike but not enough to cause the rim to rub the brake. Just a gentle give the returns the energy with the next pedal stroke. The subtle give the frame has combined with a balanced geometry make this an awesome cornering bike. Downhill corners feel like you sling shot out of them. Unlike stiffer bikes, the Soma Smoothie holds a line without skipping out when pushed to the maximum.

The goal of the Smoothie isn’t an all out race bike but a comfortable riding machine that will let you ride strong for long days and charity rides. It will still let you hold your own on the local group ride as long as you have the legs but racing isn’t it’s forte. The Soma Smoothie comes in 7 sizes and two color (blue and white).


Source by Winston Endall

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