Why use the CompuTrainer at Aire? It gives you the invaluable advantage of knowing how steep and difficult the hills are BEFORE you physically get to the race. It’s the equivalent of getting insider information about the race course. It’s also 20% harder to ride any given course, so when you actually ride it outdoors, your endurance and stamina will be noticeably better than if you had trained outdoors, therefore your times will be faster. Consider it Cliffs Notes for racing–it gives you course previews like nothing else!

Aire Urban Performance is one of only two facilities in San Diego that offers the CompuTrainer system and the only gym to offer any course. You can always request a course and they will run it for you. Additionally, you can get a group together (up to eight riders) and pick a course or sign up for upcoming scheduled courses. Ride against competitors or against yourself! $30 per person with a generous 4-hour maximum ride. Treadmills are also available to run off the bike.

Want more proof that your times will improve with the CompuTrainer? Check out the race times for CompuTrainer-sponsored riders here.  Courses that Aire athletes have ridden include Ironman Coeur d’Alene, 70.3 Boise, 70.3 Lake Stevens, Ironman Canada, Ironman St. George and more.

For more information and schedule, check the Aire Facebook page, sign up for email notices or click here.

Enter Cycle ‘n Zen–a half hour of intense cycling followed by calm half hour of flow yoga–all in a slightly heated dark room. No doubt, the first half hour of cycling to pumping music was intense, but it was only half an hour! Long enough to reap toning and cardio benefits, but short enough for a weinie like me to be able to do. After that half hour, my shirt was soaked and I felt really good!

After the cycling, the class took to its mats. The music slowed and softened. Our bodies relaxed and stretched. We did traditional yoga asanas like warrior one, two and three, tree posture and savasana (my fave).

After getting my cardio and meditation of the day, I took a quick shower at Aire and was ready to face the day, a little thinner and a little calmer.

Maybe I will work up to an hour spin class one of these days soon.

Unfortunately, there are lots of fitness myths floating around. Below are four myths that keep persisting and can possibly affect your workout adversely.

This is a fitness and weight loss myth that has been swimming around for quite a while.

Here’s why: After a full night’s rest, your muscles’ supply of fuel in the form of glycogen, which is stored glucose, is greatly depleted. Not only do your muscles run on glucose, but so does your brain. Working out on an empty stomach can impair muscle function, because after using up any glycogen, the body generally uses muscle tissue for energy. Since you’re working out to build lean muscle mass, you don’t want to use it as fuel. Eat a banana before your morning workout so you don’t “hit the wall.”

Myth #2: You burn significantly more calories if you walk or run holding hand weights.

This is a piece of fitness fiction as well.

Here’s why: Moving your own body weight through space when running and walking will create enough effort to burn calories. Holding weights will only slow you down, decreasing your aerobic output and calories burned. Plus, holding weights can put you at risk for upper body injury and could affect your gait, leading to an overuse injury caused by improper form. If you want a more intense workout, run or walk faster or go for a longer period of time.

Myth #3: You should always stretch before cardio and weight training.

Here’s why: A cold muscle will tear much more easily than a warm one. Warming up for any fitness activity is important — try a dynamic warmup, but stretching is best saved for after your workout when your muscles are primed for flexibility training.

Karl C – 1:25:44 @ 230 watts
Peter S – 1:32:33 @ 207 watts
Mike S – 1:35:08 @ 190 watts
Jessica – 1:47:08 @ 144 watts
Karen F – 1:47:48 @ 128 watts
Chris F – 1:55:00 @ 162 watts

Gloria Safar, motivational coach and personal trainer, writes an easy-to-understand guide on how to train, how to avoid injuries what to eat and what gear to get–all in a fun, motivational tone.

With a triathlon as your goal and this book in hand, check with the fitness and wellness experts at Aire on the best ways to implement Safar’s advice and modify your regular workout to complement your triathlon training!

[via Fit Bottomed Girls]

Karl C – 2:36 @ 215 watts
Mike V – 2:45:53 @ 177 watts
Katie A – 2:46:47 @ 171 watts
Katy L -2:54:58 @ 156 watts
Jody B – 3:09:57 @ 139 watts
Sherry F – 3:17:40 @ 115 watts
Elaine G – 3:27:04 @ 117 watts

The TRX suspension trainers looked innocuous enough–hanging adjustable straps with handles that accommodate hands and feet, depending on the exercise.

Jen, the instructor, had us start by running the stairs in the On Broadway building. All NINE flights.  After I picked myself off the floor, we then proceeded to do exercises I’ve done before, but never using the suspension trainer. Suspended push-ups, ab work, single leg lunges, jumping squats and more–all with the extra ooommpph provided by the extra resistance due to the trainer. Luckily, there were only five other people in the class, so Jen adjusted me when I needed it. (Which was a lot.) Needless to say, all the big muscles were working and all the little sleepy muscles (like those in my upper back and lower abs) woke up!

Not only did I get toning work, but because of the intensity and speed (and stairs, hello!) I must have torched at least 500 calories.

Was I sore? Yes, I was sore (and humbled) for a good two days, but a good sore, kind of like I had just done a military work out, which I kind of did.

Nice work! We will run the course once more before the race.

Boise is a really pretty town with a great vibe, I highly recommend a visit (stay downtown)
The country side is beautiful
The course, on a good day, would be very, very fast
Yes, it was ridiculously windy and I, like Felipe and Chris, was riding a disc. Not great under any circumstances but with my lack of bike handling skills…..fugetaboutit
The water was cold, but the air temp was warm = not so bad. Loved the first race in the new DeSotto suit
Easily the best run course I have seen along and over the river on very fast (on a good day) route
Big congrats to all of Team Breakaway racers but especially Whitney for backing up St. George with another AG win and a slot to Clearwater and C. Berg for 2nd AG and a return trip to Clearwater
And finally it was especially great to see my good friend Ben and his wife who DROVE up from Boulder to race (Ben) and hang out after.

Best of all there don’t appear to be any injury set backs. I only had 3, 6 mile runs coming into Boise and I didn’t know what to expect. Out of the water 71st, off the bike 21st and 12th to finish off the run for my best half Ironman placement. Next time out I plan to be joining the Clearwater crew……

Thanks to Adam and Catlin at Thrive Wellness as well as Nick at Muscle Specialists for putting me back together!

Next up IM Switzerland.