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	<title>Twisted Stone &#187; Members Access</title>
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	<link>http://twistedstone.com</link>
	<description>Twisted Stone Is Taking It To The Next Level Everyday</description>
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		<title>Power Training With Peter Park</title>
		<link>http://twistedstone.com/2011/power-training-with-peter-park/featured/</link>
		<comments>http://twistedstone.com/2011/power-training-with-peter-park/featured/#comments</comments>
		<pubDate>Fri, 25 Mar 2011 23:18:33 +0000</pubDate>
		<dc:creator>T.Stone</dc:creator>
				<category><![CDATA[Featured]]></category>
		<category><![CDATA[Members Access]]></category>
		<category><![CDATA[Mountain Biking]]></category>
		<category><![CDATA[Training]]></category>

		<guid isPermaLink="false">http://twistedstone.com/?p=956</guid>
		<description><![CDATA[Tweet Back in January we started to review the training system from Lance Armstrong&#8217;s strength coach Peter Park. His program focuses mainly on three aspects of the fitness process. We have already covered the base building and the strength training. In this video series Peter Park goes over some very critical exercises in the Power building stage. I waited so long to post these videos because you should have been working on base building and strength for the last few months before the season. Now, and only now, if you have been working on base and strength, can you move onto power. Power needs to be developed as well as strength. Peter Park will review some power exercises that will help you become more explosive. Followed by some recovery techniques. Power Training &#8211; Lower Body Power Training- Upper Body Recovery Techniques Tweet]]></description>
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		<title>Strength Training With Peter Park</title>
		<link>http://twistedstone.com/2011/strength-training-with-peter-park/featured/</link>
		<comments>http://twistedstone.com/2011/strength-training-with-peter-park/featured/#comments</comments>
		<pubDate>Sat, 29 Jan 2011 16:54:34 +0000</pubDate>
		<dc:creator>T.Stone</dc:creator>
				<category><![CDATA[Featured]]></category>
		<category><![CDATA[Members Access]]></category>
		<category><![CDATA[Training]]></category>

		<guid isPermaLink="false">http://twistedstone.com/?p=891</guid>
		<description><![CDATA[Tweet A few weeks ago we posted a handful of Base Training workouts featuring Lance Armstrong&#8217;s Endurance and strength training coach Peter Park.  The basic progression in Peter Parks workout program is based on three phases. The base building phase, the strength phase and then the power phase. &#160; We already covered the Base Training phase in our last video series. This week will move into a more advanced series of exercises in the strength building phase. Again Peter will cover the upper body, lower body and core. As an added reminder, please consult a physician before you attempt any of these workout circuits. Enjoy these videos and please remember as Einstein once said, &#8220;Nothing ever happens until something moves&#8221;. Now Move!!! Mix It Up: A New Strength and Endurance Workout Strength Training: Upper Body Strength Training: Lower Body Strength Training: Core &#160; Thanks again and please leave a comment below. &#160; Tweet]]></description>
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		<item>
		<title>Building A Better Training Base</title>
		<link>http://twistedstone.com/2011/building-a-better-training-base/members/</link>
		<comments>http://twistedstone.com/2011/building-a-better-training-base/members/#comments</comments>
		<pubDate>Thu, 13 Jan 2011 23:32:51 +0000</pubDate>
		<dc:creator>T.Stone</dc:creator>
				<category><![CDATA[Members Access]]></category>
		<category><![CDATA[Training]]></category>

		<guid isPermaLink="false">http://twistedstone.com/?p=821</guid>
		<description><![CDATA[Tweet Being the endurance and strength trainer to one of the greatest athlete&#8217;s in the world can&#8217;t be easy. Personal coach and strength trainer Peter Park has been doing it for over a decade for top cyclist and Tour De France Legend, Lance Armstrong, so he must know what he&#8217;s talking about. Peter Park has developed cycling specific workouts for Lance over the last decade or so and now we are lucky enough to have them available to us for our viewing pleasure. In this series of 4 videos, Peter Park will go over his: 3 Phase Training Program: Base, Strength and Power, Essential Upper Body Exercises To Build A Solid Foundation For New Strength, Lower Body Base Training Exercises, and Core Building Base Training Exercises. Watch all videos below and take your training to the Next Level. Remember that just watching the videos isn&#8217;t going to make you a better rider. You have to go out and work them. 3 Phase Training Program: Base, Strength and Power 4 Essential Upper Body Exercises To Build A Solid Foundation For New Strength 4 Lower Body Base Training Exercises 4 Core Building Base Training Exercises Please leave a comment below Tweet]]></description>
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		<title>Off Season Strength Training Videos Using TRX</title>
		<link>http://twistedstone.com/2011/off-season-strength-training-videos-using-trx/members/</link>
		<comments>http://twistedstone.com/2011/off-season-strength-training-videos-using-trx/members/#comments</comments>
		<pubDate>Sun, 02 Jan 2011 22:30:16 +0000</pubDate>
		<dc:creator>T.Stone</dc:creator>
				<category><![CDATA[Members Access]]></category>

		<guid isPermaLink="false">http://twistedstone.com/?p=809</guid>
		<description><![CDATA[Tweet Here are just a few strength training combos using suspension training system, TRX. These exercises will elevate your heart-rate, strengthen your core, and rip you a new one. Mix these exercises in with your regular workouts and you will notice a huge difference in your balance, stamina and strength. &#160; &#160; TRX Training Routine For Mountain Biking &#160; Click Here To Check Out More Great TRX Gear and Workouts Click Here To Check Out More Great TRX Gear and Workouts Click Here To Check Out More Great TRX Gear and Workouts &#160; &#160; &#160; Tweet]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Wanna Race?</title>
		<link>http://twistedstone.com/2010/wanna-race/featured/</link>
		<comments>http://twistedstone.com/2010/wanna-race/featured/#comments</comments>
		<pubDate>Mon, 06 Sep 2010 23:31:11 +0000</pubDate>
		<dc:creator>T.Stone</dc:creator>
				<category><![CDATA[Featured]]></category>
		<category><![CDATA[Members Access]]></category>
		<category><![CDATA[Mountain Biking]]></category>
		<category><![CDATA[Training]]></category>

		<guid isPermaLink="false">http://twistedstone.com/?p=597</guid>
		<description><![CDATA[Tweet For the last couple of months our little group of local riders have been traveling around this great state of ours and competing in mountain bike races. Although not all of us race for the same teams or same categories for that matter, we try to head out to these races together. It&#8217;s more fun to show up at a race with a few people that you know and you can warm up with and ride with before you line up and hit the trails and then of course have some beers with afterwards. Before long, however, after doing a few races, you end up knowing more and more people who show up for these races. I have to say that mountain bikers are among the friendliest bunch of sports enthusiasts I have ever met. Many are just regular folks like you and I.  &#8220;Weekend warriors&#8221; just looking to get out there and meet a few great people, get dirty out on the trails and then celebrate the survival of another great race by drinking a ton of delicious local brew. Many of the races tend to have a local brewery as a sponsor, so beer, if you are of legal drinking age, usually isn&#8217;t that hard to find. Quick note: Just know that after a big race, it doesn&#8217;t take many beers to tie one on, so drink responsibly. Enough said about that. Typically after a race, you will find that most of the race organizers plan for ...]]></description>
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		<title>Getting The Mud Off</title>
		<link>http://twistedstone.com/2010/getting-the-mud-off/featured/</link>
		<comments>http://twistedstone.com/2010/getting-the-mud-off/featured/#comments</comments>
		<pubDate>Sat, 12 Jun 2010 14:50:41 +0000</pubDate>
		<dc:creator>T.Stone</dc:creator>
				<category><![CDATA[Featured]]></category>
		<category><![CDATA[Members Access]]></category>
		<category><![CDATA[Mountain Biking]]></category>
		<category><![CDATA[Training]]></category>

		<guid isPermaLink="false">http://twistedstone.com/?p=462</guid>
		<description><![CDATA[Tweet For many of us in the Great White North, our mountain biking season has really just begun. And unless you were doing some winter training like we suggested, you are probably pretty anxious to get out and ride your bikes and train. Rain or shine.  Unfortunately for mountain biking, this time of year can be really wet and muddy. I don&#8217;t mind riding in the mud so much as I do the fact that I have to really clean my bike after every ride. This spring we have been lucky and it only just started to rain. This, however, should not deter you from getting out on the trails and riding your ass off.  As far as the trails are concerned, it it recommended that you stay off the trails until they are dry so they don&#8217;t get destroyed.  That looks great on paper, but when you need to train, you need to train.  Despite common trail courtesy, you&#8217;re gonna ride and your gonna get muddy.  Such is life. At the risk of looking like a tool, I have put together a short 5 minute video that reviews the 4 step process I use to &#8220;Get the mud off&#8221; after a muddy ride or race.  Because when it comes to racing we have no choice. Mud or not, you&#8217;re racing. So please turn up your volume and take a few of your precious minutes to see how you should clean off your bike before you take it out again.  ...]]></description>
		<wfw:commentRss>http://twistedstone.com/2010/getting-the-mud-off/featured/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
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		<item>
		<title>Winter Indoor Training</title>
		<link>http://twistedstone.com/2010/winter-indoor-training/featured/</link>
		<comments>http://twistedstone.com/2010/winter-indoor-training/featured/#comments</comments>
		<pubDate>Mon, 08 Feb 2010 21:58:45 +0000</pubDate>
		<dc:creator>T.Stone</dc:creator>
				<category><![CDATA[Featured]]></category>
		<category><![CDATA[Members Access]]></category>
		<category><![CDATA[Mountain Biking]]></category>
		<category><![CDATA[Training]]></category>

		<guid isPermaLink="false">http://twistedstone.com/?p=367</guid>
		<description><![CDATA[Tweet Article: T.Stone Workout: Tommy Behan II Over the last couple of weeks I have been talking a lot about how much training we have been doing to get ready for this upcoming race season. A couple of hours on the trainer here and there just isn’t going to cut it.  In order to get ready both physically and mentally you really have to have a good training schedule set up so that you can track your performance and work on your strengths and most of all work really hard on your weaknesses.  Over the last several weeks we have been working on our base building to get our legs, lungs, heart and brain ready to get beat down and then get built back up. Right now we are in week 6 of our training regimen and the second week of base building #2.  What that means is that we have just been killing ourselves a couple of times a week and doing some crushing rides on the trainer. This is the work out we did last Sunday. We get together every Sunday morning and spend  a couple of hours visiting the “Pain cave”.  In this three hour workout you will get an all around leg numbing experience that will eventually leap frog your ability to the next level.  This is a workout right out of the twisted yet very experienced mind of Tommy Behan II (Deuce), co-owner and operator of Northern Michigan’s premier training facilities, Petoskey Health and Fitness ...]]></description>
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		<item>
		<title>Clean It Up</title>
		<link>http://twistedstone.com/2010/clean-it-up/featured/</link>
		<comments>http://twistedstone.com/2010/clean-it-up/featured/#comments</comments>
		<pubDate>Sun, 31 Jan 2010 19:09:14 +0000</pubDate>
		<dc:creator>T.Stone</dc:creator>
				<category><![CDATA[Featured]]></category>
		<category><![CDATA[Members Access]]></category>
		<category><![CDATA[Nutrition]]></category>

		<guid isPermaLink="false">http://twistedstone.com/?p=349</guid>
		<description><![CDATA[Tweet Written By: Will Baker It&#8217;s 2010 and I have a resolution for everyone out there, It&#8217;s time to simplify and clean up your nutrition. I know you have heard &#8220;Food is your Fuel&#8221; before and probably don&#8217;t pay a whole lot  of attention but it couldn&#8217;t be more accurate. This change should be fun, not a  sacrifice. Food will taste better, you will learn how cook a little differently, the environment will be happier, and you will be FASTER. Grocery stores are designed to work against us. They are loaded with food that looks amazing and healthy. It&#8217;s like walking into an Apple store and thinking you need one of everything, not knowing how you survived before the new iPhone and iPad (which are very cool by the way). Pretend the grocery store is a track and stay on the outside lanes, don&#8217;t go in the middle! You will find fruit, veggies, deli, and just about everything you need on the outside aisles. Once you venture down the lanes, boxes of packaged &#8220;food&#8221; will jump into your cart. I love cheddar Goldfish, Cheeze-Its, and Oreos as much as anyone. I have realized that if I buy a box, normally I&#8217;ll empty it with 12 hours single-handedly. Instead of buying the normal snacks, grab some apples, carrots, bananas, Nutella, or yogurt&#8230; and start changing your habits. There are a ton of boxed dinners that aren&#8217;t that bad for you but wouldn&#8217;t it be more fun to make it yourself? Cooking ...]]></description>
		<wfw:commentRss>http://twistedstone.com/2010/clean-it-up/featured/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Mountain Bike Racing For One And All</title>
		<link>http://twistedstone.com/2010/mountain-bike-racing-for-one-and-all/featured/</link>
		<comments>http://twistedstone.com/2010/mountain-bike-racing-for-one-and-all/featured/#comments</comments>
		<pubDate>Tue, 12 Jan 2010 03:01:11 +0000</pubDate>
		<dc:creator>T.Stone</dc:creator>
				<category><![CDATA[Featured]]></category>
		<category><![CDATA[Members Access]]></category>
		<category><![CDATA[Mountain Biking]]></category>

		<guid isPermaLink="false">http://twistedstone.com/?p=337</guid>
		<description><![CDATA[Tweet All over the mountain biking community there are average everyday folks that just love to ride. Present company included. Twisted Stone is about bringing mountain biking into the mainstream which includes your average Joe and Joanne&#8217;s of the world. Not very long ago I thought that mountain biking was just a sport that was for the elite riders, and the expert riders of the world. Turns out, there are many,many more of us Average Joe&#8217;s, than there are of them. Granted, the elite and expert riders still corner the market on winning the big races, but who cares. We are all out here to have fun and get in shape, so what better way then to mountain bike. Another popular and still very inaccurate assumption is that mountain bike racing is only for the very top of the line riders.  I am here to tell you that mountain bike racing is no longer just for the super strong and multi sponsored rider.  Competitive mountain bike racing is run and usually organized by everyday riders just like you and I who are extremely passionate about the sport.  No longer do you have to fear registering for a mountain bike race and taking to the trails and racing right along side the elite riders in the sport.  Turns out everyone can race.  Regardless of age, gender and or ability you too can enter to race in a full scale mountain bike race. Hey, if I can do it, you can do ...]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>4 Components of Physical Fitness On The Bike</title>
		<link>http://twistedstone.com/2009/4-components-of-physical-fitness-on-the-bike/featured/</link>
		<comments>http://twistedstone.com/2009/4-components-of-physical-fitness-on-the-bike/featured/#comments</comments>
		<pubDate>Sun, 27 Dec 2009 04:03:38 +0000</pubDate>
		<dc:creator>T.Stone</dc:creator>
				<category><![CDATA[Featured]]></category>
		<category><![CDATA[Members Access]]></category>
		<category><![CDATA[Training]]></category>

		<guid isPermaLink="false">http://twistedstone.com/?p=322</guid>
		<description><![CDATA[Tweet For the last couple of months we have been working on some pretty heavy-duty training plans to get us going throughout the winter and have us ready to go earlier than ever for next season.  This week we will be covering some terms that may be new to you, but are very important if you want to get the most effect from your efforts on the bike. Granted this time of year isn’t always ideal to ride outdoors, but these training sessions we will be adding in the next couple of weeks are as equally effective indoors as they would be outdoors. This next part will explain the 4 components of fitness to give you a solid understanding of the different systems we will train throughout the year. The components are aerobic capacity, lactate threshold (LT), aerobic threshold, and economy. When all of these are trained efficiently, your riding will continue to become faster and stronger. This week we will cover the basics of training and different energy zones. As we progress, we will begin introducing new terms and training plans that focus on specific energy systems. Aerobic Capacity: Aerobic Capacity is a measure of the amount of oxygen your body can consume during exercise. This is also referred to as VO2 Max, the maximal volume of oxygen your body can process to produce movement. It is largely determined by genetics, but through proper training it can be improved. It generally takes a well conditioned athlete 6-8 weeks of ...]]></description>
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