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	<title>Grip and Hammer</title>
	<link>http://www.gripandhammer.com</link>
	<description>From Running workouts to Motorsport reviews; we grip life by the horns and hammer away!</description>
	<lastBuildDate>Thu, 24 Jun 2010 16:53:46 +0000</lastBuildDate>
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		<title>Easy Spinning&#8230; Well, Not That Easy</title>
		<description><![CDATA[Today needed to be an easy day and recover from yesterday&#8217;s long time-trial workout.  It was intense and I was still a little tight.  However, it&#8217;s important to stay on the routine and get on the trainer to at least keep my legs moving in the right direction (spinning).
The workout:
5 minute warm-up
30 minutes at 160 [...]]]></description>
		<link>http://www.gripandhammer.com/2010/06/24/easy-spinning-well-not-that-easy/</link>
			</item>
	<item>
		<title>Time Trial Workout</title>
		<description><![CDATA[The days workout was awesome.  Still somewhat tired, sore and tight from the previous day&#8217;s ride, I was pretty unmotivated.  I turned on the DVR and came across the final time trial of the Tour de Suisse.
The workout:
5 minute warm-up (big ring)
60 minute hard at 170-175 bpm
10 minute cool-down
Total:  1:15:00
]]></description>
		<link>http://www.gripandhammer.com/2010/06/23/time-trial-workout/</link>
			</item>
	<item>
		<title>Missed Weekend Riding</title>
		<description><![CDATA[I missed out on this weekend&#8217;s riding so I decided to workout on a rest day but plan to continue my rides for the rest for the week with Friday being the rest day.  Monday&#8217;s workout consisted of:
5 minutes warm-up
30 minutes at 165-170 bmp
5 minutes cool down
Total workout time:  40 minutes.
I did this [...]]]></description>
		<link>http://www.gripandhammer.com/2010/06/22/missed-weekend-riding/</link>
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		<title>Day 3:  More Intervals!</title>
		<description><![CDATA[Day 3:  More Intervals
Today&#8217;s workout was shorter but just as intense as Day 1&#8217;s workout. After a 5 minute warm up I did one minute intervals at slightly higher than race pace. Here&#8217;s the workout layout:
(0:00 &#8211; 5:00) Warm-up spinning
(5:00)  Hard
(6:00)  Recover
(7:00)  Hard
(8:00)  Recover
(9:00)  Hard
(10:00)  Recover
(11:00)  Hard
(12:00)  Recover
(13:00)  Hard
(14:00)  Recover
(15:00)  Hard
(16:00)  Recover
(17:00)  Hard
(18:00)  Recover
(19:00)  [...]]]></description>
		<link>http://www.gripandhammer.com/2010/06/18/day-3-more-intervals/</link>
			</item>
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		<title>Day 2:  Interval Training</title>
		<description><![CDATA[Day 2: Interval Workout
Research has said that when you do interval workouts you help burn fat faster and you help improve your anaerobic threshold.
10 minute warm-up in big ring
(10:00) 2:30 race pace (not going over 170 bpm and staying in aero position)
(12:30)2:30 recovery
(15:00)2:30 race pace (not going over 170 bpm and staying in aero position)
(17:30)2:30 [...]]]></description>
		<link>http://www.gripandhammer.com/2010/06/17/day-2-interval-training/</link>
			</item>
	<item>
		<title>How to Obtain Sponsorships</title>
		<description><![CDATA[This article will help you have a better understanding of the different types of sponsorships out there as well as how to get them.  The most important thing to remember while working with a sponsor is to always be positive as possible about the product you are representing.  Ideally you want to be able to [...]]]></description>
		<link>http://www.gripandhammer.com/2010/06/16/how-to-obtain-sponsorships/</link>
			</item>
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		<title>Bernie Join&#8217;s the Tour De Cure in Portland, Oregon</title>
		<description><![CDATA[On July 31st, Bernie is set to ride in the Tour de Cure in an effort to fight and find a cure for Diabetes.  Although out of shape, there is a massive push to get back into riding condition for the short 50-mile benefit ride.  Please visit his American Diabetes Association Personal Page [...]]]></description>
		<link>http://www.gripandhammer.com/2010/06/15/bernie-joins-the-tour-de-cure-in-portland-oregon/</link>
			</item>
	<item>
		<title>How To:  Build and Modify Your Car</title>
		<description><![CDATA[Over the last several years, countless people have contacted me for advice on how to modify their car.  They tell me what they want to do their car but somewhere along the way, there is a place where I stop them and tell them to re-think about what they are trying to do.
Remember that everything [...]]]></description>
		<link>http://www.gripandhammer.com/2010/06/14/how-to-build-and-modify-your-car/</link>
			</item>
	<item>
		<title>US Grand Prix Returns!  New Host is Austin, Texas</title>
		<description><![CDATA[It was announced today on Formula1.com that there is a new agreement with the powers at Formula 1 that the US Grand Prix will be hosted by Austin, Texas from 2012 to 2021.  Go to Formula1.com for the entire story.
]]></description>
		<link>http://www.gripandhammer.com/2010/05/25/us-grand-prix-returns-new-host-is-austin-texas/</link>
			</item>
	<item>
		<title>F1 Round 3: Malaysia</title>
		<description><![CDATA[With practice sessions one and two now over, it&#8217;s clear that any of the Mercedes engines have a strong possibility of winning this years Malaysian GP.  Hamilton set the fastest lap for both sessions while Rosberg continues to outshine the seven-time world champion, Michael Schumacher.  Vettel seemed to have struggled in the first [...]]]></description>
		<link>http://www.gripandhammer.com/2010/04/02/f1-round-3-malaysia/</link>
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