My first interval.

Posted Sun Aug 19, 2007, 10:47 AM by Tracy

Do you know who Larry Bird is?

I’m not sure whether to be flattered or insulted that Sifu thinks I might not know who Larry Bird is. I’m only five years younger than he. Sure, I don’t follow sports, but c’mon, who hasn’t heard of Larry Bird?

Sifu goes on to explain that Larry Bird’s basketball playing improved significantly when he began interval training. Magic Johnson introduced him to it. When other basketball players goofed off during summer, Magic ran wind sprints on the beach.

How does this relate to kung fu? I’ve got a limited amount of time to build up my physical stamina for our upcoming test. Sifu recommended interval training, starting with six reps of four minutes fast pedaling and two minutes of rest pedaling.

So this morning I drove myself and my bike to a nice bike trail (yes I drove, yes I know that’s lame) on the other side of the river. I picked a section that seemed to be less travelled.

I wasn’t entirely sure that I could do six reps. That sounded like a lot. So I decided to do four, then see how I felt. After four reps I did the fifth, then the sixth. It wasn’t that bad. It even felt kind of good.

Next Sunday I think I will actually ride from home to the bike trail.


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About Mo Duk Pai

Mo Duk Pai kung fu is a modern American eclectic system of martial arts, combining hard- and soft-style techniques Mo Duk Pai, which translates to “Martial Ethical Way”, was founded by Professor Frederick D. King. For more information, to see photos or inquire about training, visit the Mo Duk Pai web site, which I also maintain. I have been training since 1996 and currently hold the rank of brown-black sash.


Sifu (pr. see-foo [Cantonese] or shur-foo [Mandarin]) is a Chinese term for Teacher. It also carries the connotation of Father (teacher-father), referring to a tradition of teaching martial arts within the family, as well as being a title of respect. In America the title sifu is given to both men and women. In Mo Duk Pai the title is awarded to 2nd degree black belts at their teacher’s discretion.


Qigong (pr. chee-gung) is the practice of Chinese exercises incorporating movement and posture, breathing and visualization. Qigong exercises focus on maintaining health by energizing and balancing one’s qi, or energy.