VELOCITY TORQUE August 2014
Exciting NEW outdoor Boot Camp starting in September!! Take back control over your body, your mind, your eating, your life. Join Velocity Sports Lab and SSISA for our very first outdoor Boot Camp.
Start date: End date: Venue:
Monday 8th September
Price list:
Friday 3rd October
Fitness Assessment: R184
Meet at Velocity Sports Lab, but
Boot Camp: R675 (4-week Boot Camp)
classes will be outdoors
Drill Sergeant: Tim Ellerbeck
Welcome to our new Velocity Sports Lab Swim Coaches
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irsten Michalopoulos, already known to many of our spinning class members, has taken over the management of the swimming coaching at Velocity Sports Lab from 1 August. Kirsten is a successful, independent swim coach with over 20 years of experience coaching novices and elite athletes. Kirsten’s coaching methods have resulted in many broken records and personal bests for swimmers of all levels and proficiencies. Our endless pools present a unique opportunity to combine Kirsten’s proven teaching techniques with technology to produce results no matter what level you’re at.
Laura Trugnell has also joined the team. Laura is a National Synchronized swimming champion who has a passion for water. Laura has coached both Adults and children of all swimming abilities and specialises in conditioning and stroke correction. Velocity Swim packages: 10 x 30min individual swim sessions (R1250) 10x 30min shared sessions, 2 per class (R900 each) Once off lesson, R150 for 30min We will be offering 1 free trial lesson for kids during the month of August. For more information, or to book your session please contact Kirsten on 0829754252 or Kirsten@polka.co.za
From the desk of Velocity's Sport Scientist: Tim Ellerbeck How different training intensities affect your system in different ways
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hen you know your resting and maximum heart rates, it is easier to control your training intensity. All intensity zones have their own important role to play in developing your fitness level and achieving better results. Exercising below 60% of your maximum heart rate is relatively easy on your system. When it comes to fitness training, intensity this low is significant mainly in restorative training and improving your basic fitness when you are just beginning to exercise, or after a long break. Everyday exercise – walking, climbing stairs, cycling, etc. – is usually performed within this intensity zone. Exercising at 60% to 70% of your maximum heart rate improves your basic fitness level effectively. Exercising at this intensity feels easy, but workouts with a long duration can have a very high Training Effect. The majority of cardiovascular conditioning training should be performed within this zone. Improving basic fitness builds a foundation for other exercise and prepares your system for more energetic activity. Long duration workouts at this zone consume a lot of energy, especially from your body’s stored fat.
Exercising at 70% to 80% of your maximum heart rate begins to be quite energetic and feels like pretty hard going. It will improve your ability to move quickly and economically. In this zone, lactic acid begins to form in your system, but your body is still able to completely flush it out. You should train at this intensity at most a couple of times per week, as it puts your body under a lot of stress. Exercising at 80% to 90% of your maximum heart rate will prepare your system for competition-type events and high speeds. Workouts in this zone can be performed either at constant speed or as interval training (combinations of shorter training phases with intermittent breaks). High-intensity training develops your fitness level quickly and effectively, but done too often or at too high intensity it may lead to overtraining, which may force you to take a long break from your training program. When your heart rate during a workout reaches 90% to 100% of the maximum, the training will feel extremely hard. Lactic acid will build up in your system much faster than it can be removed, and you will be forced to stop after a few dozen minutes at most. Athletes include these maximum-intensity workouts in their training program in a very controlled manner; fitness enthusiasts do not require them at all.
a Hout Bay dentist. He put the challenge to Cipla Miles for Smiles Ultra Runners, David Grier and Andrew Stuart, to join him in his quest and we as Velocity Sports Lab are going to join in as well. Our goal is to raise as much money as possible for this awesome charity. Who will be taking on this challenge from Velocity Sports Lab? Chris Allan, Anthony Rush, Linda Doke, Rob Graham and Marcel Joubert (Aca Joe).
Miles for smiles
So what can you do to help us? Follow our progress on Facebook and Twitter: (Velocity Sports Lab Aca Joe Miles for Smiles 7x Table Mountain Challenge)
ur Velocity guys are at it again! During the week of the 7th to 13th September 2014 they will be undertaking an extreme challenge, all in aid of the Miles for Smiles Foundation (www. davidgrier.co.za) The challenge is to run the Table Mountain Challenge (TMC) every day for a week.
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And for those kind souls who want to make a donation - anything will help the cause. Please deposit into: Velocity Sports Lab - Sports and Rehab Nedbank code: 12320900 Acc Nr: 1014893453 Please use TMC and your name as a ref.
What exactly does the challenge entail? The TMC is a tough and challenging 37km trail run around Table Mountain. Our guys and girls plan to run the route every day, seven days in a row, to raise enough money for seven children to undergo facial surgery to correct their cleft lips/palates and regain their smiles. This event is the brain child of Dr Jean van Leirop,
We will update you of our progress along the way.
MEET A MEMBER: Anna Bachus
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or each newsletter we ask a member that inspires us to tell us a bit about themselves and their relationship with Velocity Sports Lab. For this newsletter we asked Anna Bachus to tell us more: “I joined Velocity Sports Lab18 months ago with a goal to exercise every day, lose weight and change my life, but most importantly enjoy myself and look forward to attending. Through the help and motivation of Angela, Lydia, Kelly the Dietician and the wonderful Velocity Staff, I am happy to say that 18 months later I have lost 16kg and have never felt better!” Ed: It was amazing to watch Anna’s dedication. She exercised religiously 6 days a week. Her exercise routine included running on the treadmill followed by a light circuit and stretching. She spent time with our dietician, Kelly Schreuder, learning more about healthy eating. She also made use of the AlterG treadmill from our Endurance Centre to start her running again.
“Velocity has become my haven. I look forward to beginning my day with a visit to the most amazing gym I have ever belonged to and of course having my daily cappuccino at Vida. Velocity has changed my life and for that I am grateful.” Ed: Well done Anna, you inspire us all!
Velocity world cup staff team building
France
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germany
From the Kitchen of our Dietician Kelly Schreuder Immune-Boosting Chicken Noodle Soup (Serves 4) Ingredients: 1L Chicken broth (see recipe below – if you do have leftovers, freeze and use in other dishes) 1 carrot, peeled and cut into julienne strips 4 spring onions, white part finely sliced on the diagonal 1 tsp ginger, finely grated 1 clove garlic, minced chopped chilli or chilli flakes (optional) 1 cup washed and chopped kale 4 shiitake mushrooms, sliced Salt to taste (about ¼ tsp to start, adding more as necessary) Cut chicken from original broth 100g wholegrain noodles of your choice Method: 1) Bring broth to a simmer. 2) Add all ingredients except kale. 3) Simmer together for about 5 minutes (until noodles are ready and chicken is heated through), adding kale just before the end so that it cooks for as little time as possible and stays nice and green. 4) Season to taste.
Let's Party!!
Member’s function
For Chicken Broth: 1 whole chicken 1 large onion 3 medium carrots, peeled 2 sticks celery, washed handful of fresh parsley (including stems) 10 black peppercorns Method: 1)Place whole chicken in a pot (big enough to hold it and cover with water), cover with cold water and slowly bring to a simmer, skimming off any impurities that rise to the surface. 2) After the chicken has been simmering for about 30 minutes, add the vegetables, all roughly cut up. 3) About an hour later, add the peppercorns and the parsley and then simmer for about another 30 mins. 4) Simmer the chicken for about 2 hours in total, or until the chicken is cooked through. Do no leave it too long because the chicken might get very dry. 5) Remove chicken, allow to cool enough to pull the meat off the bones, then replace the bones into the broth with the vegetables and simmer for another hour to extract as much flavour, collagen and minerals from the bones. Top up water if necessary to keep the bones and vegetables covered. 6) Strain through a piece of cheese cloth and cool. When it is cold you will be able to remove fat that sets on the surface. Discard the bones and veg. For more healthy eating ideas, watch Kelly on Doctors Orders on SABC 3 every Friday at 3pm. Kelly Schreuder: kelly@velocitysportslab.co.za
WINTER SPECIAL
R2990 -
discounted from R4000
aprÈs ski Join us for a fun members function at Spiros on 30 August 2014. Tickets available from reception.
Food DJ Cash bar
Theme: Après Ski party (Dress up!) Time:
7pm till late
Cost:
R120 per person
Complimentary Gluwhein on entry
Testimonials: “Losing extra cm’s from your tummy is one of the most liberating experiences ever. iLipo helped me get past a really difficult plateau after a year of gym and diet change. I would definately recommend it.” - Farhana Monier “I lost 8 cm’s on my tummy and am very happy with the results. Very effective for stubborn problem areas.” - Carol Higgins For more info contact Natalie Graham on 0792986411 or natalieg@velocitysportslab.co.za