Logbook of Captain Emiliano Bruni

Saturday afternoon dedicated to spinning than in Teramo, at the gym, "Club Interamnia. A Long Ride spinning, 120 minutes of hard physical effort on the bike fixed accompanied by instructors of the caliber of Tiziana Di Fabio (JGSI star 1), Antonio Merletti (JGSI star 1), Mirko Levers (JGSI star 2) and Massimo Notarantonio (JGSI star 2).

Before proceeding to summarize the event held a note of credit must be given to the location that hosts the event. A really nice gym. Parking with a lift that descends directly inside the gym, floor -1 for the part of fitness and floor -2 for the pool. A location very clean locker rooms with huge and flawless.

The place where you kept the Long Ride was covered with a cozy annex covering wooden parquet floor and glass doors to close the premises. With sliding doors, generously opened the event had all the advantages of indoor workout without suffering heat stroke, and the inevitable effects of foul air of a classic ride for two hours in a closed room.

Excellent bikes, new and in perfect condition for which there was no question of choice and having arrived well in advance of the event, allowed me to move the front row.

Start looking around the long ride and I realize that we were yes and no 20/25 bikers. However, taking into account the number of bikes that were prepared and the small number of empty ones, taking into account the size of the space devoted to the ride that was so big boy but it could contain up to 30/40 bikers. Based on these considerations, I suppose it was more or less the target estimated by the organizers.

First thirty minutes spent on heating and the increase in heart rate under the pressure of Tiziana Di Fabio.

An instructor from the tone clear and decisive. Each change in technique was previously described and all the essential moments, released in a jump, falls into the saddle, changes of technique were all perfectly understandable.

His session, apart from the obvious first part devoted to heating was characterized by the jump. Jump to eight times, jump and then jump to four times to eight times.

The only known about this cute instructor, his involuntary tendency to do the echo with the microphone. Indeed it was often heard expressions like "eph ... .. eph eph eph ..." and the like.

Second session, accompanied by Antonio Merletti, Marcantonio a belief over a six feet high.

First few minutes a little 'subdued but then recovered to a great session and as a technique is really good at theatrical with him often in front of us to urge them to bring out the best in the effort we were making.

A first session very fast in the saddle and then eighteen minutes of winding mountain riding, exits in third position and some short accelerations Fuoritempo really exhausting.

A session really very beautiful and concentrated.

The second hour begins, commands, our old friend: Mirko Levers, already present at Long Ride of Controguerra.

How do you even Teramo Mirko has proposed the jump 4 times interrupted by moments of recovery. A first loop of 8 series but then rose to 16 and finally to reach 24 consecutive jump 4 times to break the wind for many. To complete the session, long hairpin in third place.

Last half hour with the vocal accompaniment Massimo Notarantonio, patron of the event.

A first session on the plains on horseback, with accelerations of time off after an increase of dual resistance, then back in time, a decrease in output and a jump to recover, all duplicated 4 / 5 times.

So a central section with various jumps and then a final part of the uphill accelerations with time off in third position after a two-fold increase, recovery time and return with a decrease in the saddle. Really exciting.

Last note, it seems that end of the event has been offered a bowl of fruit to all participants. I unfortunately left before the shower so I can not tell you how it was this part. I hope that someone who has been dogged by the end of this ride will tell you, in comments, quest'abbuffata fruit.

For me, the return home was marked by the usual direct heat for comments you find below.

Sunday, September 20th was held in Chieti Spinning a long ride that is 120 minutes of pedaling on a stationary bicycle.

The event called "Spinning ... in progress" had been organized by Abruzzo Team In & Out from the gym and Eurasia.

The event was held at the Villa Comunale. Unfortunately for meteorological reasons had been moved from the sports facilities in Via Madonna della Vittoria. But I did not know this, and because although overcast, it was not raining, I headed toward the house, fortunately with an advance of one hour to the start of the event scheduled for 18:00.

Side note: the iPhone as a navigator is really crap. Two surfers, TomTom and Sygic completely unusable because of the iPhone with GPS sensor delay in updating the stratospheric lose a point on the map So that was a turning away or almost the rule and we must do mentally to understand tweens where you are actually and between what is the next turn.

But back to the event. I come finally to the house, get out, and after a few laps in the park, I realize that something is wrong. Fortunately the dear Annalisa, my guardian angel, can be reached on his cell phone and he confirmed the suspicion of the moving to the sporting event.

We're back then, and again another heartache with the GPS of the iPhone. I tell you one thing. I was in front of the plant and for the navigator of the iPhone there were still 9 minutes arrival!! And in fact I passed in front of them twice. The first time with his eyes fixed on the navigator I have not noticed anything, the second time, dropping the navigator saw the plants and biker friends waiting outside the palace.

In the end, laughing and joking, the hour before she was reduced to just ten minutes. And I was not the only one, because the event is shifted forward by half an hour because many had been displaced by this change of location and they had lost in the streets of Chieti.

Then starts to talk about the actual event. All very nice, on stage Gaspar Firmani, Nicholas Ciancio, Saverio Fennel and Giampiero D'Angelo that have divided the task of bringing "the summit", thirty minutes each to two hours of hard work.

Excellent gadget bag with two bottles of water, t-shirt memory of the event, and a bottle of POWERBAR ACE.

The only small downside is personal, the first twenty minutes that I could not fully enjoy because I chose a bike that was flying slightly off-axis and then vibrated bad about being thrust. Twenty minutes in which I seemed to have a vibrator for hands and up on .... Oh well did you know ... down below.

Luckily the bike at the side was free and much better though, because of hasty regulations made along the way, I could not find a comfortable position throughout the first hour.

I said, the first session of thirty minutes with Gaspar Firmani has taken ten heater opening minutes of the plain with a little jump off in ten minutes of freestyle where everyone has chosen the preferred technique for frequency up and the last ten minutes flat in sprint.

Second session by Nicholas Ciancio. Nicholas, you see above with the towel very useful event "Spinning in Controguerra", was truly exceptional at this event, either as trainers or in other ways which I will explain below. Speaking specifically of this session thirty minutes really tough and challenging. Three loops characterized by ten jump four times separated by a long jump of thirty seconds and a quick recovery while maintaining the same strength. After these first three loops, a short break and again three loops are identical but one has grown in strength to increase exercise.

Change of witness and, at the controls, Saverio Fennel honestly not convinced me that much. The first twenty minutes were very limp when, at least I did not understand what the purpose. Consider them as twenty minutes of recovery or in a flat sprint. Then, in the remaining period, many, perhaps four or five series of jumps at two times, even the last series I believe they were 25 to jump two times in a row. Do not think I've ever made so many jumps to two. Not that I have enjoyed as a technique even if the last five minutes were really hard and exhausting.

Finally Giampiero D'Angelo, described by Gaspar, the "history of spinning Abruzzo," a gentleman of a certain age but with lots of grit on him. Both technical and a dramatic his performance has been excellent. His premise was that with him over the last thirty minutes we would have done the climb. If ascent was, was very fast, jump, climbing and riding, but at a very high rate so that many of the accompanying music had an increase in the rhythm that seemed to be to do a sprint on the plain with the regulation of effort to climb .

Especially the last one with an outside weather was really beautiful and exhausting as well as a central stage where, in six minutes, we are all techniques povate, saddle, jump and climbing, but staggered so that each began with a different one and then varied independently. Scenically very nice to see a jump in and alongside one another in the saddle and climbing.

Last note to justify the fantastic performance of Nicholas as well as trainer. During the ride, a young lady is taking over the bike to distribute the free tickets for a drawing of a Polar F4 free. Well, that Nicholas, now becomes "fi fairy Nicholas hands" just pulled my number and then I won the cardio frequency meter Polar F4 that I take off the front door and I fall through the back door. But that's another story that eventually perhaps tell.

Many more photos are on the event page on Facebook. Below, however, the movie with the guide, hot, event, got in the car while I went home and broadcast live. So 'crazy'???!!!

For all lovers of spinning, next week promises to be a very important one. Sunday, September 20th is indeed a long ride of 120 provided along the course of Chieti.

Obviously it is hard to miss this event.

It 'was just a nice afternoon of spinning one past Saturday in Alba Adriatica seafront Marconi. It is also associated with pleasure when the social donate to charity the proceeds to help friends of the Eagle, then the presence is a must.

All the bikes were lined up, two at a time, starting from the chalet Marconi, to Tortoreto and although they had not expected the mile, but only three or four hundred feet of bike, the sight was truly spectacular offered

Arrived, I made my offer, I took the bracelet stating their participation in this event and I started looking for a bike. Being alone, I preferred to choose a good bike compared to a distant but closer to the stage, but more, say, worn.

This allowed me to take a bike ride with a decent and also to analyze how the organization was in the rear.

Begin immediately by positive things. Obviously the event and the wonderful atmosphere, excellent organization and particular has started virtually perfettto time symptom that the available seats were all occupied well in advance.

Virtually the entire ride was followed, except for a short initial section made by a trainer Aquila in the name escapes me, by Gaspare Firmani.

Four stretches of 10 minutes, interspersed with two flat and two uphill. The two fast, flat sections interspersed by short out of the saddle. The first section of the climb with an escalation that, starting from 10 seconds off the saddle and 50 of recovery has led us to 50 seconds out of the saddle and 10 of recovery. The second leg out of the saddle but with variations in time and style every 30 seconds that have really put a strain on our bodies. Great Gaspar then than he had ever seen or heard.

Only negative note, I think inevitably vistra the type of ride was the sound that loudspeakers sent from the waterfront is really critical. Especially in my area there was a loudspeaker that she was a minute and one not.

So for 50% of the time we realized only the rhythm and style, however, even for the remaining 50% of the time, as the voice of Gaspar coming quite understandable, the music continued to be very low so that the rhythm is sensed only recognizing the song. For those who like me have already taken other lessons of Gaspar, the thing was still easy but for someone who was perhaps the first lesson in spinning, follow it all must have been really difficult.

However, once again, a problem seen perfectly right that they have to cover in length such a high number of feet and then carry this little problem just for the record that in no way invalidates the excellent organizational work of all those who have fanned the task of organizing such a important event.

Hope and doubt. The hope is that the event is repeated next year. The doubt: "but we beat the world record guinness or not?

Great time to fitness and solidarity Saturday, September 5th, 2009 from 16:00 to Alba Adriatica and Tortoreto Lido

An opportunity not to be missed So for all sports and Abruzzi, especially as not to lose sight of 1 km of spinners in the lesson of spinning the longest in the world, children play at 16:00 to start from the city of Alba Adriatica for around the waterfront.

Obviously I'll be there.

Spinning Controguerra a great evening at the first event

the 01 August at the square of Commerce.

Two-hour event, more than 60 participants, nine instructors on stage to give life to one of the most important events in the XXIV ° gastronomic feast of local produce.

But let's order and start from the beginning. We meet everyone, I, Annalisa, Nicholas and Gaspar to the streets and we start to look around. You know things like: "Who am I, where I go, why am I here?". Given the heat, we were more or less well developed.

Seriously, you control the stage, hot water in the showers and the audio system. And here's the first little problem. The buildings of the town is not enough to shoot the music event.

Fortunately, in ten minutes we are from rags to riches. A brief conversation with the service group that should play on stage after our event and you have to use their sound system from enne thousand watts.

Unfortunately, two things go hopelessly wrong. An inevitable. A slight injury to Beppe better, forces him to defection. Okay, these things happen.

The second one is unforgivable. The percussionist Conrad, who had so praised his performance in Ortona, has forgotten us, and when reached by telephone, reminded him of the commitment given is too late and the omelet is done. Anathema upon him and investments required to "Spinning In Controguerra 2010" on pain of chemical castration .

Fortunately, advances at once that these will be the only minor problems that occur during the event which then smoothly as oil.

Send them to bike in record time under the scorching sun, we prepare the gadgets and install the stricioni on stage. Connecting to the mixer

and we are ready to go. Two hours of intense and hard work under the eyes of controguerresi and participants at the festival.

Everything flows away quickly among sweaty faces, effort, passion and fun and, in the end is that the time for a quick shower in the municipal gymnasium of Controguerra and for a healthy meal in a festival rounds of sandwiches with sausage and penne erotic . At this point, really fired come the greetings and thanks for all the participants at the event and the members of 'ASD IN & OUT Abruzzo Team who made this event possible and a farewell to "Spinning Controguerra in 2010."

You can get an idea of the square of Controguerra bikers hung with photos of the event through these on my Flickr profile or via the 'album created by Silvia. Should you have other news photos online event, to add it here immediately.

If you have not understood d all'allemenento I did last Friday with what I did today, the next appointment podistico amateur broadcast on these screens is scheduled for Sunday morning from 9.15am onwards, with the 7th Trofeo Avis in Pagliare del Tronto (AP).

Obviously all in direct live here or directly on the site of the event.

Today I raced against myself ... and I won.

This "magic" was able to happen thanks to the Garmin Forerunner 305 and its "virtual opponent" (virtual partner in English).

With this amazing feature is in fact possible to set the "benefits" of a virtual opponent and then run against this "ghost". And 'that is possible to say something like: "I want to run against an opponent who goes to 5min/km" or "against one who goes to 5min/km for the first 5 km and turn 5.30min/Km for the remaining time," and so on.

But the biggest thing is that you can say "I want to race against myself by taking the data from the race than x days ago." In this way, the Garmin follows exactly the progress carried out by my "self" than x days ago and compares this moment to moment with the race that I'm doing.

The incentive to improve yourself, you get the two views that, instant by instant, the Garmin FR305 gives you to show than six meters ahead (or behind) in your tea than x days ago.

In the first you see two "little men", your partner and your virtual "self" and the current visual indication is in meters than you are ahead or behind.

The second, however, shows, nell'altimetria current, where you were in course selection and where you are in the current race.

It 'a truly fantastic race and really allows you to measure themselves against yourself to improve your performance.

For example, today I received confirmation that the race Friday, as I mentioned, was subdued because of the training of spinning on Thursday.

In fact today, at the start I was a bit 'caught off guard by my nemesis that is taken immediately and after a few minutes it was already 40 yards ahead of me. But after the first kilometer, the situation is reduced and the second km I reached and surpassed my old "me" with a benefit that has been increasing by the minute so much so that the turn-over was Nereto already ahead of 100 meters and, as I had certainly seen my poor performance on Friday, my advantage is increased too much to return so much so that, without even pushing, I finally beat my opponent by a margin of virtual well 297 meters. Not bad!

And the great thing is the possibility, a posteriori, to compare various parameters of the two races so you can see the differences.

This one, for example, is the comparison of velocities in the two performances where the pink line is the race today and the blue one, the one on Friday

We note indeed, on average, a trend more cheerful. The nice thing is seen in the comparison instead of pulse

where, in the face of the increase in speed noted above, there is instead a more calm and regulate the heart, especially in the last kilometers.

If you want to see my race online today, is the usual site Garmin Connect.

Well, in short, with this kind of instrumentation, it is to say on two simple corset, is not it?

How did I run with no date?

Here, with this sentence, the review of the Garmin Forerunner 305 could also be considered closed. But since it is not nice to be superficial, then maybe you should add some other bit of information about

Presentation.

The Garmin Forerunner 305, which you see on the left is a watch with an integrated GPS receiver and a heart rate monitor with the help of a band to be applied on the chest.

With this standard equipment the FR305 lets you record, moment by moment, position, speed, heart rate and other 39 parameters of instantaneous values, peak values and values medii.

The FR305 is therefore an ideal tool for runners, makes trekking, cycling and any other kind of sport where they can be useful to detect these values and then analyze it later to see your physical state and its growth racing.

In fact, once they arrive home, you can download, via USB, the data collected and analyzed with the management software included, called Garmin Training Center, and / or exports in XML format proprietary to Garmin's called. Tcx readable by others software such as, for example, the SportTracks or directly on the 'special site of Garmin.

Use as a heart rate

Obviously the tool is also suitable in situations where you use only part of the recorded parameters.

And 'the case, for example, a lesson in spinning, where obviously the parameters measured by GPS are not significant but are instead those of the heart rate monitor.

One below, for example, is the graph of one of my spinning classes with the legendary Annalisa, our instructor at the gym Fashion Pescara

As you see, unlike other heart rate monitors, the FR305 is not only recalls the peak value and the average activity but remember every single sample run. This allows you to view highlights of the post and understand exactly how long you have worked in strip aerobics, as in the anaerobic zone and how much in assets not relevant to the loss of fat or to strengthen the heart muscle.

In the chart above, obtained directly into the Garmin Training Center, one notes, for example, the initial warm-up, the slow rise and peak during the intermediate phase (in this case objectively, a bit 'too high) in stage work culminating in rapid jump four times and moments of jump in third position. Finally, notice the final cool-down finale.

Using GPS + Cardio

Obviously the above example is a use "crippled" the instrument that gives the maximum of himself in business "road" such as, for example, jogging.

First we must say that the Garmin Forerunner 305, contrary to what the appearance would suggest, is, to the wrist, very light, and during the race, you forget almost immediately, but only as a burden because of the stimulus go read what you are running, what is your heartbeat, what is the slope of the road, is practically a requirement constant.