rtomko

48 Flips | 4 Magazines | 16 Likes | 23 Following | 1 Follower | @rtomko | Keep up with rtomko on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “rtomko”

25 Documentaries That Will Change Your Life

These documentaries are powerful, shocking, heartbreaking, and intense, and each will expand the horizons of the viewers open to learning more about the world<p>Moviegoers are suckers for a true story, which is why documentary films are so endearing and fascinating. While we often respond to narrative …

Why Your Hip Flexors Are Key to Your Athletic Performance

If you follow any fitness accounts on social media, you have likely come across multiple posts on the dangers of "tight" hip flexors.<p>According to …

The Best Chest Workout in Under 10 Minutes

This 10-minute chest workout is perfect for gaining power, strength, and muscle size. Created by Noam Tamir, C.S.C.S., the founder of TS Fitness in …

10 Strength Exercises for Cyclists

At this point, there’s really no question that cyclists (and pretty much everybody, really) should be doing some form of resistance training.<p>With age, muscle mass dwindles and bones weaken. Strength training helps stem that process, making you more powerful and structurally sound—both really …

Skier Caroline Gleich Sweeps the Wasatch Chutes

Last spring, Caroline Gleich became the fourth person and the first woman to ski every line in Andrew McLean’s classic Wasatch guidebook, <i>The Chuting</i> …

12 Cycling Apparel Brands You Should Know

In the world of athletic equipment, cycling apparel is in a class all its own. Not only does it bear the same responsibilities as your sportswear …

Do These 6 Things If You Want to Ditch Belly Fat For Good

If your waist is the first place pounds tend to creep up on, those are probably the pounds that are the hardest to lose. If you've been blessed with an apple-shaped body and you're looking to slim your middle a bit, here's what you need to do to lose your belly fat.<p>Be Kind to Yourself<p>Instagram is …

The Push-Pull Workout for a Well-Balanced Upper Body

The “show me” muscles of your anterior chain — biceps, pecs, and six pack abs — may get all the attention, but if you’re ignoring the back half of …

Why You Should Be Using a Foam Roller — and Which One to Buy

Right up there with kettlebells and battle ropes, foam rollers are ubiquitous at gyms but nevertheless require a bit of explanation if you want to …

The 10 Basic Exercises to Build a Workout

<b></b> The 10 Basic Exercises to Build a WorkoutYou don't need a ton of equipment, fancy machines, or crazy new moves to get in a good workout. In fact, …

8 Body Weight Exercises You Can Do Anywhere

No fancy equipment required.<p>Are you worried you don’t have the right gear for a good workout? Don’t be, says Michele Olson, Ph.D., professor of …

Exercise

This Is How Long You Really Need to Hold a Plank to See Results

Hint: It's not as long as you think<p>The concept of a plank is pretty simple: You hold yourself up in a pushup position for a set period of time to tone your core, glutes, and hamstrings. But while you probably already know how to do a plank, you might be hazy on how long you should actually hold one …

Get Started on Your Winter Cycling Wardrobe With a Great Deal on This Craft Baselayer

Winter is coming, and not just on Game of Thrones. Before new winter cycling gear comes out at full price, there are a few chances to stock up on cheaper cold weather supplies, like baselayers. Available in blue and high-vis yellow, this Craft long-sleeve will keep you cozy on any cool ride.<p><i>Get it</i> …

Crew Neck

6 Moves That Will Give You the Best Core and Cardio Workout

Give them a try the next time you hit the gym<p>The average person doesn't have several hours a day to spend at the gym. So when there is time to squeeze in a workout, you need exercises that are going to pack a serious punch. And combining core work with cardio will do the trick, allowing you to turn …

Work Your Entire Core with This Killer Pilates Workout

Instructor Amy Jordan will make you feel core muscles you didn't even know you had.<p>Even if you're not a "Pilates person," you can learn a little …

Assault on Mt. Mitchell

Option 1 (Free): Family member or friend picks up rider from Tom Johnson Campground after being bussed off the mountain (Marion, NC)<p>Bikes will be put …

The 6 Most Effective Core Exercises for Cyclists

And two core exercises athletes should absolutely avoid<p>There are things you come across in cycling that you can ignore: jerk drivers, your buddy’s squeaky chain, anyone who calls you Lance Armstrong. And then there are things that you shouldn’t ignore—like your core muscles.<p>“Your core stabilizes …

One-Hour Workout: Drill-Focused Bike Trainer Session

<i>Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).</i><p>This week’s swim workout comes from Marni Sumbal, …

4 Simple Steps to Start Training With Power

Step One: Find Your Functional Threshold Power<p>Shutterstock<p>The most important concept to help you understand a new power training program is functional threshold power—better known as FTP. Essentially, your FTP is your highest sustainable power output for a theoretical 60-minute effort. It’s …

Stay warm & be seen with new Ekoi Competition9 winter riding kit

Many companies that produce winter riding kit resort to a lot of black that many riders feel lower your ability to be seen out on the road on the …

Cycling

4 Beautiful Outdoor Running Trails Just in Time for the New York City Marathon

Throughout the running community, New York City is recognized for some of the best urban running terrain in the entire country. There’s the West Side Highway, Prospect Park in Brooklyn, and, of course, one of the most beautiful and well-known running tracks known to man: Central Park. These are all …

Unexpected Gear Of Mountain Pro Andrew Skurka

During an overnight trip last month in the Colorado Rockies with Andrew Skurka, it was quickly evident to me that he’s not your average backpacker.<p>A …

The Six Best Trail Runners of 2016

From lightweight speedsters to ultra-comfortable puddle-jumpers, this new crop of trail runners features some of the best yet. Here are six of our favorites.<p>Adidas Outdoor 
Terrex Agravic ($135)<p><b>Best For:</b> Sure Footing Through Slop<p>The Agravic is a moderately low-riding shoe with Euro flare and—thanks …

The Summer’s Best Road Bike Kit

It used to be that if you wanted high-quality cycling apparel, your choices were limited to a select group of mostly Italian companies: Assos, Castelli, Giordana, Nalini. Those sewing houses are still around and cranking out excellent gear. But in recent years, as fabrics have become more widely …

10 Cycling Books to Help You Achieve Your Biggest Training Goals

Reading a hundred online articles sometimes doesn’t provide the same benefit as reading one great book — at least that’s what I’ve found in my 10+ …

A Killer Core Workout for Cyclists Who Hate Crunches

Take your riding to the next level with this fast 10-minute core workout.<p>This 10-minute routine will work the key muscles that can improve your power and endurance in the saddle. Do 12 reps of each move, one after the next, with no rest. Repeat for another set. Yep, you just got more time to ride. …

Where Are the Best Urban Running Trails?

<i>A:</i><p>Pounding out miles on stoplight-strewn streets and past convenience stores quickly loses its luster. Whether you’re commuting or training, here are ten urban trails in the U.S. that offer scenic views and traffic-free paths to keep your run enjoyable.<p>Atlanta Beltline<p>Georgia’s Beltline cinches its …

The Anti-Aging Workout

They say age ain’t nothing but a number, but there are some pretty startling stats about what happens to the human body as time passes. “As men age, …

Strength Exercises to Build Explosive Power

The Get Fast! Plyo Workout<p>Advertisement - Continue Reading Below<p>These plyometric moves will power up your hips, glutes, and legs, as well as fire up your core and the support muscles in your torso (especially important for ’cross and off-road riders).<p>Warm up thoroughly for at least 10 minutes. …