The Quintana Roo Demo truck will be at Bike Lane Friday and Saturday, December 3 - 4. Stop by and take a test ride, look, or just ask some questions on these great bikes (and don't forget to bring an ID, helmet, shoes and pedals for a test ride). You can visit Quintana Roo at www.rooworld.com.
On another note, as some of you may already know, Bike Lane now has Cervelo bikes. They are fortunate to represent this great bike company in the area. They have several models built in the store and you can visit Cervelo at www.cervelo.com.
Bike Lane17937 Interstate 45 S # 101
Shenandoah, TX 77385
(936) 321-0200
Tuesday, November 23, 2010
Thursday, November 18, 2010
Happy Hour this coming Sunday!
IM Cozumel Happy Hour
(or any Ironman/ triathlon for that matter)
Sunday, Nov. 21st at 4:00 p.m.
BJ’s Restaurant
19075 IH-45 South, #600, at the Portofino Shopping Center
Sunday, Nov. 21st at 4:00 p.m.
BJ’s Restaurant
19075 IH-45 South, #600, at the Portofino Shopping Center
Wednesday, November 3, 2010
Iron Star Half Ironman This Sunday!!!!
We're still looking for a few more volunteers to help out with the run course of the Iron Star Half Ironman this coming Sunday, November 7th!
Please click on the link to complete the volunteer registration form: http://www.griffnet.com/ironstar/
Please click on the link to complete the volunteer registration form: http://www.griffnet.com/ironstar/
Thursday, October 21, 2010
Triathlon Off-Season
A time to look back and plan ahead
Now that the triathlon season is over for us, it's time to reflect on what you achieved this year. Did we meet all our goals? Did you improve that butterfly stroke, like you said you would? Did you improve your 5k off the bike? Were you finally able to stay with the group on long rides? Triathletes should take a few hours and write down all that went right for your year and all that went wrong. Hopefully more went right then wrong! If things didn't go the way you wanted, why didn't they? Was it lack of motivation, mental toughness, or plain old laziness? On the other hand, if things went the way you wanted, what helped you the most? Was it that you had a solid training plan, a reliable training partner, or did you drink more beer then last year? It could be any number of factors.
One of the most overlooked ways to get faster without any pain at all, and I know most people out there like to avoid pain, is to become more efficient. Learn a more efficient swim technique. Spend one day a week doing drills instead of hammering out lap after lap again. Learn to spin at a higher cadence on your bike. This will improve your cycling efficiency. Run with better form; don't cross your arms over the imaginary center line of your body. Have someone watch you and critique your form in all three sports. Lift weights: There is no better way to lose fat, increase strength, and look better. Find a program that has different phases. Start with a light weight and increase the repetitions until you are up to thirty. Try to do three sets of this.
Find a training partner: Start working out with someone who is slightly faster then you. This will give you more incentive to get faster. I'm not talking Lance Armstrong here, just someone that makes you go a little faster on your hard days.
Train more if time allows: If you get an extra swim workout in each week, or squeeze in an extra run, it'll help you build a bigger base. A bigger base means you can go faster. If you don't think that one extra half hour a week can help think of it this way: If you can swim 1,000 yards in a half hour, run 3 miles, or bike 8 miles; that could be an extra fifty-two thousands yards a year, or 150 miles running or 400 plus miles biking. Still think that getting in the extra half hour a week isn't worth it? On top of that you are burning another seventy eight hundred calories.
Try a new course: Don't keep riding and running the same course over and over. Run something harder, run something easier. Change it up so you create new challenges for your body. Your body only gets stronger (i.e. faster) when you create a new variation. If you run the same five mile loop, three times a week, guess what? You are not going to get faster.
Mix up the training: Too much snow on the roads to run or mountain bike? Take a cross-country ski class. Learn to snowshoe, cross-country ski, or ice-skating. There are many different things you can try. Take your kids sledding or better yet, take your friends sledding. You'll be surprised at how much fun you have!
By changing the program, challenging yourself to new things and opening your mind to new and fun training obstacles you will start the year fitter and faster then ever before.
Now that the triathlon season is over for us, it's time to reflect on what you achieved this year. Did we meet all our goals? Did you improve that butterfly stroke, like you said you would? Did you improve your 5k off the bike? Were you finally able to stay with the group on long rides? Triathletes should take a few hours and write down all that went right for your year and all that went wrong. Hopefully more went right then wrong! If things didn't go the way you wanted, why didn't they? Was it lack of motivation, mental toughness, or plain old laziness? On the other hand, if things went the way you wanted, what helped you the most? Was it that you had a solid training plan, a reliable training partner, or did you drink more beer then last year? It could be any number of factors.
One of the most overlooked ways to get faster without any pain at all, and I know most people out there like to avoid pain, is to become more efficient. Learn a more efficient swim technique. Spend one day a week doing drills instead of hammering out lap after lap again. Learn to spin at a higher cadence on your bike. This will improve your cycling efficiency. Run with better form; don't cross your arms over the imaginary center line of your body. Have someone watch you and critique your form in all three sports. Lift weights: There is no better way to lose fat, increase strength, and look better. Find a program that has different phases. Start with a light weight and increase the repetitions until you are up to thirty. Try to do three sets of this.
Find a training partner: Start working out with someone who is slightly faster then you. This will give you more incentive to get faster. I'm not talking Lance Armstrong here, just someone that makes you go a little faster on your hard days.
Train more if time allows: If you get an extra swim workout in each week, or squeeze in an extra run, it'll help you build a bigger base. A bigger base means you can go faster. If you don't think that one extra half hour a week can help think of it this way: If you can swim 1,000 yards in a half hour, run 3 miles, or bike 8 miles; that could be an extra fifty-two thousands yards a year, or 150 miles running or 400 plus miles biking. Still think that getting in the extra half hour a week isn't worth it? On top of that you are burning another seventy eight hundred calories.
Try a new course: Don't keep riding and running the same course over and over. Run something harder, run something easier. Change it up so you create new challenges for your body. Your body only gets stronger (i.e. faster) when you create a new variation. If you run the same five mile loop, three times a week, guess what? You are not going to get faster.
Mix up the training: Too much snow on the roads to run or mountain bike? Take a cross-country ski class. Learn to snowshoe, cross-country ski, or ice-skating. There are many different things you can try. Take your kids sledding or better yet, take your friends sledding. You'll be surprised at how much fun you have!
By changing the program, challenging yourself to new things and opening your mind to new and fun training obstacles you will start the year fitter and faster then ever before.
Triathlon Training Articles- Off Season
Off-Season Training by Luis Vargas
Every year when I read the Hawaii Ironman stories I get that end of the season feeling. The leaves are falling off the trees and for many of us snow is in the forecast. Many of us reflect on our performances this year and start preparing for next season. I find that most triathletes tend to respond to the off-season in one of two ways. Some take too much time off and get totally out of shape and others keep training hard and are seen running intervals at the track.
I do recommend a bit of a break this time of the year. I also recommend enough training concentrating on aspects often forgotten during the racing season.
Take a physical and mental break
Once you finished your last race of the season it is time to take a break. It is important to let your body recover but perhaps more importantly, let your mind rest from all the training and racing stress. Play a team sport, go hiking with your loved ones or go on a skiing trip. You can still do some running, swimming or biking. Just keep it fun and unstructured. New activities will invigorate you. Not to mention that your non-triathlete friends and loved ones would be glad to see you.
Concentrate on technique
Once you get started with triathlon specific training keep it easy to moderate and work on your technique. The best time of the year to work on technique is the off-season. During the racing season many athletes are so worried about split times and distance that they forget about technique. Get your swim coach to film your stroke. Concentrate on pedaling circles while on the bike. If your bike is uncomfortable this is the best time of the year to get a new bike or get a professional bike fit on your old bike. Your body will have the time to adjust to any bike changes. For the run I recommend working on some running drills to improve turnover and minimize the time your foot is on the ground. Most top runners can maintain 90 steps per minute or better. Count the steps on one leg only or double to 180 and count both legs over a minute.
If you are not sure, try this test. First make sure you have a good idea of your aerobic pace at your maximum aerobic heart rate. Now go out and do between 15-20 minutes of fast running either in the form of interval work (such as 3 x 1000 on the track or 1 x 5 minutes, 2 x 3 minutes, 3 x 1 minute fartlek). Now monitor your body for the next few days. If your aerobic pace gets quicker from this workout, you will probably benefit from doing speedwork. If you get slower or get sick, your body is not in the shape to handle speed work at this time and you may benefit from doing a couple more weeks of base work.
Don't be a (January) National Champion
I am not sure where I heard this quote but I like it. Every time someone tells me about a great set of repeats or some crazy ride done at an incredible pace during the off-season I use the quote. The likelihood that this athlete can maintain this sort of effort throughout the entire year is not very good. Training takes effort, it causes pain and it wears on you. Save that energy for when it counts later in the season. Being fit in January does not mean that you will be that much fitter by summer. The more likely scenario is low performance during the summer due to over training and getting mentally drained from all the high intensity.
Train your weaknesses
I like this motto in general but I want to make sure that training weaknesses does not turn into doing mega-mileage during the off-season. If swimming is your weak sport concentrate on technique improvements rather than swimming 5000 yards five times a week. Most swimming improvements come from technique. If you swim 25,000 yards a week and have bad technique you will be cementing bad technique into your muscle memory and make it that much harder to fix. You will become a very fit slow swimmer. On the other hand if running is your weak sport I do not recommend training for a marathon to become a better runner. Work on your running technique with running drills as I mentioned above. If you have to schedule a running race I suggest distances up to a half marathon. A full marathon for inexperienced runners is generally a very difficult event. It can take up to a month to fully recover and it drains your energy needed for triathlon racing season. But coach I signed up for Ironman Canada and I want to make sure I can run a marathon! Here is my take on that. For most triathletes an Ironman is an exercise in energy management. The great majority of athletes walk during the marathon to insure fluid and food intake.
The Ironman marathon is more like a training run. A solo marathon on the other hand is more an exercise in pain management, the pace is high, runners barely break stride to get that half-cup of water. Most runners do not walk unless they hit the wall. It is a very different event. Running a marathon in the winter only proves that you can run a marathon and you can handle a three- to five-hour effort. I have seen many top marathoners struggle during an Ironman.
Performance at one does not translate to the other. Scheduling a few long training runs of 20+ miles during Ironman training should mentally prepare an athlete that has any doubts of their capability to complete a marathon. I suggest you save your energy during the off-season and train properly for the Ironman.
Finally, if the bike is your weak sport it is usually because of lack of experience on the bike or a bad fit on your bike. Get the good bike fit at your local bike shop, get on your trainer, or go outside if the weather permits. Get a consistent dosage of aerobic riding during the off-season. I find that getting on a trainer is not the most fun activity over the off-season, especially for runners and swimmers. Make that commitment and you will be glad you did when triathlon season comes around.
Strength training
As triathletes we like to think of ourselves as very fit individuals. We run, we bike, we swim, we do it all. Yet we find ourselves getting sore if we go play tennis or from doing yard work. This is even more so as we get older. Strength training will help us strengthen those muscles that we generally do not use in triathlon. I recommend strength training year round. However, I know that many athletes cannot seem to find the time to do all three disciplines and also hit the weight room. The off-season is a great time to get back on some strengthening program. It will improve your power, and help with injury prevention. Ask your coach to design an off-season strengthening program for you.
Plan your racing season
Start planning your racing season now. You may have to sign up soon as many top races are filling up way in advance. I like having a nice progression to a racing season. Schedule some shorter races early in the season and finish with a big effort on a longer race. Other scenarios are possible. Just be sure to give yourself enough time between races of different distances to do some proper training. This will improve your chances of performing your best at various races and distances. I recommend you work backwards from your big goal races and schedule some shorter races that you can use as stepping-stones on the way. You can start specific training for the intermediate races earlier in the season. These races will also keep you focused and provide a base from which to build on.
Enjoy the off-season. I am going skiing.
© 2007
Fun in the snow.
Every year when I read the Hawaii Ironman stories I get that end of the season feeling. The leaves are falling off the trees and for many of us snow is in the forecast. Many of us reflect on our performances this year and start preparing for next season. I find that most triathletes tend to respond to the off-season in one of two ways. Some take too much time off and get totally out of shape and others keep training hard and are seen running intervals at the track.
I do recommend a bit of a break this time of the year. I also recommend enough training concentrating on aspects often forgotten during the racing season.
Take a physical and mental break
Once you finished your last race of the season it is time to take a break. It is important to let your body recover but perhaps more importantly, let your mind rest from all the training and racing stress. Play a team sport, go hiking with your loved ones or go on a skiing trip. You can still do some running, swimming or biking. Just keep it fun and unstructured. New activities will invigorate you. Not to mention that your non-triathlete friends and loved ones would be glad to see you.
Concentrate on technique
Once you get started with triathlon specific training keep it easy to moderate and work on your technique. The best time of the year to work on technique is the off-season. During the racing season many athletes are so worried about split times and distance that they forget about technique. Get your swim coach to film your stroke. Concentrate on pedaling circles while on the bike. If your bike is uncomfortable this is the best time of the year to get a new bike or get a professional bike fit on your old bike. Your body will have the time to adjust to any bike changes. For the run I recommend working on some running drills to improve turnover and minimize the time your foot is on the ground. Most top runners can maintain 90 steps per minute or better. Count the steps on one leg only or double to 180 and count both legs over a minute.
If you are not sure, try this test. First make sure you have a good idea of your aerobic pace at your maximum aerobic heart rate. Now go out and do between 15-20 minutes of fast running either in the form of interval work (such as 3 x 1000 on the track or 1 x 5 minutes, 2 x 3 minutes, 3 x 1 minute fartlek). Now monitor your body for the next few days. If your aerobic pace gets quicker from this workout, you will probably benefit from doing speedwork. If you get slower or get sick, your body is not in the shape to handle speed work at this time and you may benefit from doing a couple more weeks of base work.
Don't be a (January) National Champion
I am not sure where I heard this quote but I like it. Every time someone tells me about a great set of repeats or some crazy ride done at an incredible pace during the off-season I use the quote. The likelihood that this athlete can maintain this sort of effort throughout the entire year is not very good. Training takes effort, it causes pain and it wears on you. Save that energy for when it counts later in the season. Being fit in January does not mean that you will be that much fitter by summer. The more likely scenario is low performance during the summer due to over training and getting mentally drained from all the high intensity.
Train your weaknesses
I like this motto in general but I want to make sure that training weaknesses does not turn into doing mega-mileage during the off-season. If swimming is your weak sport concentrate on technique improvements rather than swimming 5000 yards five times a week. Most swimming improvements come from technique. If you swim 25,000 yards a week and have bad technique you will be cementing bad technique into your muscle memory and make it that much harder to fix. You will become a very fit slow swimmer. On the other hand if running is your weak sport I do not recommend training for a marathon to become a better runner. Work on your running technique with running drills as I mentioned above. If you have to schedule a running race I suggest distances up to a half marathon. A full marathon for inexperienced runners is generally a very difficult event. It can take up to a month to fully recover and it drains your energy needed for triathlon racing season. But coach I signed up for Ironman Canada and I want to make sure I can run a marathon! Here is my take on that. For most triathletes an Ironman is an exercise in energy management. The great majority of athletes walk during the marathon to insure fluid and food intake.
The Ironman marathon is more like a training run. A solo marathon on the other hand is more an exercise in pain management, the pace is high, runners barely break stride to get that half-cup of water. Most runners do not walk unless they hit the wall. It is a very different event. Running a marathon in the winter only proves that you can run a marathon and you can handle a three- to five-hour effort. I have seen many top marathoners struggle during an Ironman.
Performance at one does not translate to the other. Scheduling a few long training runs of 20+ miles during Ironman training should mentally prepare an athlete that has any doubts of their capability to complete a marathon. I suggest you save your energy during the off-season and train properly for the Ironman.
Finally, if the bike is your weak sport it is usually because of lack of experience on the bike or a bad fit on your bike. Get the good bike fit at your local bike shop, get on your trainer, or go outside if the weather permits. Get a consistent dosage of aerobic riding during the off-season. I find that getting on a trainer is not the most fun activity over the off-season, especially for runners and swimmers. Make that commitment and you will be glad you did when triathlon season comes around.
Strength training
As triathletes we like to think of ourselves as very fit individuals. We run, we bike, we swim, we do it all. Yet we find ourselves getting sore if we go play tennis or from doing yard work. This is even more so as we get older. Strength training will help us strengthen those muscles that we generally do not use in triathlon. I recommend strength training year round. However, I know that many athletes cannot seem to find the time to do all three disciplines and also hit the weight room. The off-season is a great time to get back on some strengthening program. It will improve your power, and help with injury prevention. Ask your coach to design an off-season strengthening program for you.
Plan your racing season
Start planning your racing season now. You may have to sign up soon as many top races are filling up way in advance. I like having a nice progression to a racing season. Schedule some shorter races early in the season and finish with a big effort on a longer race. Other scenarios are possible. Just be sure to give yourself enough time between races of different distances to do some proper training. This will improve your chances of performing your best at various races and distances. I recommend you work backwards from your big goal races and schedule some shorter races that you can use as stepping-stones on the way. You can start specific training for the intermediate races earlier in the season. These races will also keep you focused and provide a base from which to build on.
Enjoy the off-season. I am going skiing.
© 2007
Fun in the snow.
Tuesday, September 28, 2010
Racing Weight: The Pros And Cons Of Workout Fasting
Racing Weight: The Pros And Cons Of Workout Fasting
Updated: Sep 21st 2010 10:25 AM EDT by Matt Fitzgerald
Think twice before you “starve” yourself during and after workouts.
Written by: Matt Fitzgerald
Several years ago I used to run on occasion with a female friend who twice qualified for the U.S. Olympic Trials Marathon. One day when I met her at her house for a run I brought over a canister of a sports drink that I was then getting for free and wanted her to try. When she mixed up a bottle in the kitchen I noticed that she used only half the recommended amount of powder. Bemused, I asked why.
“It’s 120 calories per serving,” she said. “I don’t want all that.”
I was surprised. My philosophy on the use of ergogenic aids during workouts had always been to take in as many calories as I needed to maximize my performance. The idea that the calories I consumed during runs or rides might hinder my efforts to get leaner for racing never crossed my mind. But after witnessing my friend’s “workout fasting” I began asking around and learned that many endurance athletes intentionally restrict their calories during training to promote fat loss.
Is there any validity to the fear that taking in sports drinks, gels, and so forth in workouts makes it more difficult to shed excess body fat? Should you, at least in some circumstances, intentionally take in fewer calories than would be required to optimize your workout performance? Let’s look at the science.
Athletes who fast or are tempted to fast during workouts operate on the belief that the calories in ergogenic aides simply supplement the calories eaten during the rest of the day and thereby increase the day’s total calorie intake. But this is not the case. Studies have shown that when athletes consume carbohydrate during exercise, they eat less during the rest of the day. So by using a sports drink or whatever during workouts you get the advantage of better performance without the disadvantage of increased total daily calorie intake.
The other fear that lies behind the choice to restrict carbohydrate intake during workouts is the fear that doing so reduces the amount of fat burned during the workout. This is true. Your body will burn more carbs and less fat in workouts during which you consume carbs than during workouts in which you fast. But this does not mean that using a sports drink during workouts will make it harder for you to shed excess body fat. With respect to losing body fat, what matters is not the type of calories you burn during workouts but how many calories you burn, and you will usually burn more calories in carb-fueled workouts because you will be able to work harder in those workouts.
The reason it doesn’t matter whether you burn primarily fat or carbs during workouts is this: During the hours that follow a workout in which you burn mostly carbs, your body will burn a lot fat as it spares carbs for use in replenishing your depleted muscle glycogen stores. And during the hours that follow a workout in which you burn mostly fat, your body will burn a lot of carbs as it spares fats for use in replenishing your depleted intramuscular triglyceride stores. Research has consistently shown that the most effective workouts for fat loss are high-intensity interval workouts that burn mostly carbs. Why? Because the body burns a ton of fat after such workouts. So don’t worry about the fact that your body will burn less fat during carb-fueled workouts. You’ll come out ahead in the long run.
So does all of this mean you should never intentionally restrict carbohydrate intake during workouts that are long enough for carb consumption to make a difference (roughly one hour and up)? No. There are benefits associated with occasional workout fasting, but they have nothing to do with getting leaner. It so happens that some of the positive physiological adaptations to training are triggered by depletion of the body’s internal carbohydrate stores. When you consume carbs during a workout, your body’s carb stores become less depleted and there’s less stimulus for positive adaptations. In addition, it has been shown that performing longer workouts without taking in carbs increases the body’s fat-burning capacity during exercise, which aids performance in long-distance races.
It’s not necessary to withhold carbs in every long workout to maximize fitness gains and fat-burning capacity, but it’s a good idea to do it occasionally.
Updated: Sep 21st 2010 10:25 AM EDT by Matt Fitzgerald
Think twice before you “starve” yourself during and after workouts.
Written by: Matt Fitzgerald
Several years ago I used to run on occasion with a female friend who twice qualified for the U.S. Olympic Trials Marathon. One day when I met her at her house for a run I brought over a canister of a sports drink that I was then getting for free and wanted her to try. When she mixed up a bottle in the kitchen I noticed that she used only half the recommended amount of powder. Bemused, I asked why.
“It’s 120 calories per serving,” she said. “I don’t want all that.”
I was surprised. My philosophy on the use of ergogenic aids during workouts had always been to take in as many calories as I needed to maximize my performance. The idea that the calories I consumed during runs or rides might hinder my efforts to get leaner for racing never crossed my mind. But after witnessing my friend’s “workout fasting” I began asking around and learned that many endurance athletes intentionally restrict their calories during training to promote fat loss.
Is there any validity to the fear that taking in sports drinks, gels, and so forth in workouts makes it more difficult to shed excess body fat? Should you, at least in some circumstances, intentionally take in fewer calories than would be required to optimize your workout performance? Let’s look at the science.
Athletes who fast or are tempted to fast during workouts operate on the belief that the calories in ergogenic aides simply supplement the calories eaten during the rest of the day and thereby increase the day’s total calorie intake. But this is not the case. Studies have shown that when athletes consume carbohydrate during exercise, they eat less during the rest of the day. So by using a sports drink or whatever during workouts you get the advantage of better performance without the disadvantage of increased total daily calorie intake.
The other fear that lies behind the choice to restrict carbohydrate intake during workouts is the fear that doing so reduces the amount of fat burned during the workout. This is true. Your body will burn more carbs and less fat in workouts during which you consume carbs than during workouts in which you fast. But this does not mean that using a sports drink during workouts will make it harder for you to shed excess body fat. With respect to losing body fat, what matters is not the type of calories you burn during workouts but how many calories you burn, and you will usually burn more calories in carb-fueled workouts because you will be able to work harder in those workouts.
The reason it doesn’t matter whether you burn primarily fat or carbs during workouts is this: During the hours that follow a workout in which you burn mostly carbs, your body will burn a lot fat as it spares carbs for use in replenishing your depleted muscle glycogen stores. And during the hours that follow a workout in which you burn mostly fat, your body will burn a lot of carbs as it spares fats for use in replenishing your depleted intramuscular triglyceride stores. Research has consistently shown that the most effective workouts for fat loss are high-intensity interval workouts that burn mostly carbs. Why? Because the body burns a ton of fat after such workouts. So don’t worry about the fact that your body will burn less fat during carb-fueled workouts. You’ll come out ahead in the long run.
So does all of this mean you should never intentionally restrict carbohydrate intake during workouts that are long enough for carb consumption to make a difference (roughly one hour and up)? No. There are benefits associated with occasional workout fasting, but they have nothing to do with getting leaner. It so happens that some of the positive physiological adaptations to training are triggered by depletion of the body’s internal carbohydrate stores. When you consume carbs during a workout, your body’s carb stores become less depleted and there’s less stimulus for positive adaptations. In addition, it has been shown that performing longer workouts without taking in carbs increases the body’s fat-burning capacity during exercise, which aids performance in long-distance races.
It’s not necessary to withhold carbs in every long workout to maximize fitness gains and fat-burning capacity, but it’s a good idea to do it occasionally.
Tips For Surviving Race Week
Tips For Surviving Race Week
Published: Sep 9th 2010 4:08 PM EDT by Training
Use these five simple strategies to make your TriRock race-week experience less nerve-racking.
Written by: Mario Fraioli
There’s only a few days to go until TriRock San Diego and the finger you’re currently using to control your computer mouse might as well be on a panic button right now.
The questions you thought were answered weeks ago are inevitably beginning to arise again at the worst possible time. Did I train hard enough? Should I have done one more brick workout? What will I drink on race day? Should I put speed laces on my running shoes? And so forth. No matter how many laps you’ve swam or how many times you’ve rehearsed the race in your head, uncertainties always seem to find a way to arise during race week.
It’s all part of the game, as they say. Nerves are normal, especially as race day gets closer and the doubts start slipping through the cracks. The key to surviving race week, and the race itself, however, is as simple as trusting your training. No one workout between now and Sunday is going to make you any more fit than you are today. If anything, overdoing it is more of a concern than underdoing it this week. Now is the time to rest your body, and your mind. The real work is done.
And while you think ahead to race day this week, think back on the weeks of preparation that got you to this point. Also, think about the progression you’ve made as a runner during this period. In the two, four, six or more months since you first decided to take your show to San Diego, you’ve covered hundreds of miles, dialed in on your projected pace with laser-like precision, mastered your nutrition and have broken in your race day outfit so well that it feels like a second skin. There’s literally nothing left to do at this point except run the race.
Of course, you still need to get through the next few nerve-racking days, so use these five simple strategies to make sure you get to the starting line feeling relaxed, confident and ready to run your best on race day.
1.) Relax. Nerves will get you nowhere. Rather than worrying the week away and questioning your training, try to take your mind off the race and keep your it occupied with a book, mindless movie or some other non-running related activity. Take a walk, meditate or whatever it is you need to do to offset any penned up pre-race energy anxiety.
2.) Drink water. Chugging a gallon of water on race morning isn’t going to help matters much if you haven’t been drinking in the days prior to the event. Keep a water bottle within arms reach at all times in the days before the race and sip from it several times an hour. It can take several days or even up to a week or more to hydrate properly. Make sure to fill your tank well ahead of time.
3.) Wake up early. If you’re not an early bird already, learn to be before experiencing a rude awakening on race morning. Since you’ll be starting at 7 am and positioned in your corral much earlier than that, you’ll want to know what it’s like to be out of bed well before the break of dawn. The last thing you want to do on race day is be rushing around with only seconds to spare, so give yourself plenty of time to wake up, get dressed, eat breakfast and get to the start line.
4.) Make a list, check it twice. You wouldn’t leave home without your favorite credit card, you shouldn’t leave home without your wet suit, rear wheel, water bottles, running shoes, gels and hydration belt. Make a list of race-day essentials and keep these items on or close to you at all times. If traveling from out of town, pack the important stuff in your carry-on luggage. You’ll be fine if you lose your favorite slippers or misplace your shaving kit, but you’re nothing without your racing kit.
5.) Enjoy the expo, but not too much. The TriRock Expo will be quite the experience. There’s so much to see, lots of food to sample and scores of interesting people to meet, but spending too much time on your feet the day before your biggest race of the year isn’t the soundest strategy for success. If possible, get into town early, enjoy the expo experience for all that it has to offer and then get out of dodge. Grab your race packet, scope out the scene for a bit and then get off your feet and relax for the rest of the day.
And in the end, remember that surviving race week comes down to trusting your training. The race itself is just a reward for all the hard work you’ve put in since you decided to sign up for this event many months ago. Don’t let those deceiving doubts take away from the enjoyment of the experience. Develop a pre-race plan, execute it to the best of your ability and have the confidence that you’re ready to swim, bike, run and rock on race day!
Published: Sep 9th 2010 4:08 PM EDT by Training
Use these five simple strategies to make your TriRock race-week experience less nerve-racking.
Written by: Mario Fraioli
There’s only a few days to go until TriRock San Diego and the finger you’re currently using to control your computer mouse might as well be on a panic button right now.
The questions you thought were answered weeks ago are inevitably beginning to arise again at the worst possible time. Did I train hard enough? Should I have done one more brick workout? What will I drink on race day? Should I put speed laces on my running shoes? And so forth. No matter how many laps you’ve swam or how many times you’ve rehearsed the race in your head, uncertainties always seem to find a way to arise during race week.
It’s all part of the game, as they say. Nerves are normal, especially as race day gets closer and the doubts start slipping through the cracks. The key to surviving race week, and the race itself, however, is as simple as trusting your training. No one workout between now and Sunday is going to make you any more fit than you are today. If anything, overdoing it is more of a concern than underdoing it this week. Now is the time to rest your body, and your mind. The real work is done.
And while you think ahead to race day this week, think back on the weeks of preparation that got you to this point. Also, think about the progression you’ve made as a runner during this period. In the two, four, six or more months since you first decided to take your show to San Diego, you’ve covered hundreds of miles, dialed in on your projected pace with laser-like precision, mastered your nutrition and have broken in your race day outfit so well that it feels like a second skin. There’s literally nothing left to do at this point except run the race.
Of course, you still need to get through the next few nerve-racking days, so use these five simple strategies to make sure you get to the starting line feeling relaxed, confident and ready to run your best on race day.
1.) Relax. Nerves will get you nowhere. Rather than worrying the week away and questioning your training, try to take your mind off the race and keep your it occupied with a book, mindless movie or some other non-running related activity. Take a walk, meditate or whatever it is you need to do to offset any penned up pre-race energy anxiety.
2.) Drink water. Chugging a gallon of water on race morning isn’t going to help matters much if you haven’t been drinking in the days prior to the event. Keep a water bottle within arms reach at all times in the days before the race and sip from it several times an hour. It can take several days or even up to a week or more to hydrate properly. Make sure to fill your tank well ahead of time.
3.) Wake up early. If you’re not an early bird already, learn to be before experiencing a rude awakening on race morning. Since you’ll be starting at 7 am and positioned in your corral much earlier than that, you’ll want to know what it’s like to be out of bed well before the break of dawn. The last thing you want to do on race day is be rushing around with only seconds to spare, so give yourself plenty of time to wake up, get dressed, eat breakfast and get to the start line.
4.) Make a list, check it twice. You wouldn’t leave home without your favorite credit card, you shouldn’t leave home without your wet suit, rear wheel, water bottles, running shoes, gels and hydration belt. Make a list of race-day essentials and keep these items on or close to you at all times. If traveling from out of town, pack the important stuff in your carry-on luggage. You’ll be fine if you lose your favorite slippers or misplace your shaving kit, but you’re nothing without your racing kit.
5.) Enjoy the expo, but not too much. The TriRock Expo will be quite the experience. There’s so much to see, lots of food to sample and scores of interesting people to meet, but spending too much time on your feet the day before your biggest race of the year isn’t the soundest strategy for success. If possible, get into town early, enjoy the expo experience for all that it has to offer and then get out of dodge. Grab your race packet, scope out the scene for a bit and then get off your feet and relax for the rest of the day.
And in the end, remember that surviving race week comes down to trusting your training. The race itself is just a reward for all the hard work you’ve put in since you decided to sign up for this event many months ago. Don’t let those deceiving doubts take away from the enjoyment of the experience. Develop a pre-race plan, execute it to the best of your ability and have the confidence that you’re ready to swim, bike, run and rock on race day!
Tuesday, August 24, 2010
Benefits of Stretching by Sandra Sutherland
Benefits of Stretching
Most aerobic and strength training exercises cause your muscles to contract and flex. That is why regular stretching should be a part of any exercise program. Whether your home or traveling!
Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes become effortless.
Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age. Blood flow is less to bones, so get it moving!
Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries. That is why we M-I-C-E.
Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.
Ready, Set, Stretch!
Target major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.
Warm up first. You may hurt yourself if you stretch cold muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching.
Pace yourself. It takes time to lengthen tissues safely. Hold each stretch for about 30 seconds, then repeat on the other side. Do each stretch three or four times.
Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain.
Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
Relax and breathe freely. Don't hold your breath while you're stretching.
Stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility…EASY, PAIN FREE so you can live pain free!
Know when to exercise caution
You can stretch anytime, anywhere — in your home, at work or when you're traveling. If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm. Discuss with your doctor or physical therapist the best way to stretch.
Non Impact Stretching
Get in the water! Drop into the pool, deep end of course and let the easy jog begin! Grab a noodle, kick and reach, side to side, extensions, leg lowers and circles. These can be easy or with resistance for added strength.
TXTRI.COM SANDRA SUTHERLAND txtri@att.net
Most aerobic and strength training exercises cause your muscles to contract and flex. That is why regular stretching should be a part of any exercise program. Whether your home or traveling!
Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes become effortless.
Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age. Blood flow is less to bones, so get it moving!
Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries. That is why we M-I-C-E.
Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.
Ready, Set, Stretch!
Target major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.
Warm up first. You may hurt yourself if you stretch cold muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five to 10 minutes. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching.
Pace yourself. It takes time to lengthen tissues safely. Hold each stretch for about 30 seconds, then repeat on the other side. Do each stretch three or four times.
Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain.
Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
Relax and breathe freely. Don't hold your breath while you're stretching.
Stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility…EASY, PAIN FREE so you can live pain free!
Know when to exercise caution
You can stretch anytime, anywhere — in your home, at work or when you're traveling. If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm. Discuss with your doctor or physical therapist the best way to stretch.
Non Impact Stretching
Get in the water! Drop into the pool, deep end of course and let the easy jog begin! Grab a noodle, kick and reach, side to side, extensions, leg lowers and circles. These can be easy or with resistance for added strength.
TXTRI.COM SANDRA SUTHERLAND txtri@att.net
So you want to be an Ironman?
So you want to be an Ironman?
With Ironman events around the world gaining more publicity and popularity the number of Ironman wannabe’s is growing at a phenomenal rate. Television shows the glory of the winners and the joy of everyone else on just getting to the finish line. What is not shown are the sacrifices that are made in the days, months and years leading into the event.
If you think you want to take up the challenge of the Ironman here are some things to think about
Have you done a triathlon? If you haven’t I wouldn’t suggest making Ironman your first event. The journey to Ironman is going to take different amounts of time based on your athletic background but in general I recommend a three to four year plan. Year 1, just get into the sport, do some sprint and Olympic distance triathlons. Year 2-3, step up to a couple of half ironman events. Year 3-4 and you will likely be ready to complete and enjoy your first ironman.
Go and watch an ironman live. This will give you an appreciation of what athletes really go through on the day. The winners will come streaming in under 9hrs but watch out for those that are battling through into the darkness. This is the heart of ironman racing and you will see some determined athletes pushing through some incredible discomfort. You will need this determination, drive and passion for the sport.
Talk to Ironman athletes. Have a chat to ironman finishers and ask them not just about the race but what they had to do in the build up.
How much will you need to train? This is the million dollar question to which everyone wants to know the answer – again it is really going to depend on your athletic background. As a minimum you will need to devote around six months to training and not much else (this is providing you are following my 3 year suggested plan). For full time workers you will need to be looking at around 13-18 hrs training per week. You will have to dedicate at least one of your weekend days to doing a very long session (5-7hrs). If you want to be competitive in your age group you need to make more sacrifices and increase the training volume.
Have a good hard think about why you want to do ironman. Do not underestimate how much of a challenge it is to complete an Ironman. You really have to knuckle down and do the required training. Unlike some events when it comes to Ironman you can’t ‘fake it’ or rely on natural talent. The race day itself is really the icing on the cake. The biggest challenge is finding enough time in your life to fit in adequate training.
Will you have the backing of those around you? Unless you are single you need those around you to fully understand the challenge you are getting yourself into (if you want the relationship to continue). It is likely that you will become obsessed with training and will likely become quite selfish, constantly tired, moody…….. Sit down with your partner/family and negotiate how you are going to work out a schedule that is going to be acceptable to both of you.
Do not set yourself any time goals. The first time you do Ironman you should simply focus on getting to the finish line. Sure you will have a time you think you can do but try not to think about it. Just aim to have a steady day and get to the finish line. Whatever time you do it will be a personal best.
Equipment. Last but not least it’s very easy to get carried away with equipment and it can quickly become a very expensive sport.
Swim
- Wetsuit; get a triathlon specific wetsuit that doesn’t let water in. DO NOT use a surfing wetsuit – they will make swimming harder rather than easier
Bike
- Avoid the temptation to get carried away with a top of the range bike. It’s not necessary.
- Get a professional bike set up. Key points are seat height, cleat position, handle bar position. For ironman it’s more important to go for comfort over aerodynamics.
Run
- Have someone check your running technique. If you have had any injury issues in the past see a podiatrist to ensure you are in the right sort of shoes and are well supported
- Shoes are the one area you should not look to cut corners and save money. Get the shoes that are right for you and replace them when require
Ironman is a truly unique event. When you come down the finish line the satisfaction you will feel is something that cannot be brought. Don’t listen to those that may doubt you. Anyone can do Ironman if they want it badly enough.
Good luck
With Ironman events around the world gaining more publicity and popularity the number of Ironman wannabe’s is growing at a phenomenal rate. Television shows the glory of the winners and the joy of everyone else on just getting to the finish line. What is not shown are the sacrifices that are made in the days, months and years leading into the event.
If you think you want to take up the challenge of the Ironman here are some things to think about
Have you done a triathlon? If you haven’t I wouldn’t suggest making Ironman your first event. The journey to Ironman is going to take different amounts of time based on your athletic background but in general I recommend a three to four year plan. Year 1, just get into the sport, do some sprint and Olympic distance triathlons. Year 2-3, step up to a couple of half ironman events. Year 3-4 and you will likely be ready to complete and enjoy your first ironman.
Go and watch an ironman live. This will give you an appreciation of what athletes really go through on the day. The winners will come streaming in under 9hrs but watch out for those that are battling through into the darkness. This is the heart of ironman racing and you will see some determined athletes pushing through some incredible discomfort. You will need this determination, drive and passion for the sport.
Talk to Ironman athletes. Have a chat to ironman finishers and ask them not just about the race but what they had to do in the build up.
How much will you need to train? This is the million dollar question to which everyone wants to know the answer – again it is really going to depend on your athletic background. As a minimum you will need to devote around six months to training and not much else (this is providing you are following my 3 year suggested plan). For full time workers you will need to be looking at around 13-18 hrs training per week. You will have to dedicate at least one of your weekend days to doing a very long session (5-7hrs). If you want to be competitive in your age group you need to make more sacrifices and increase the training volume.
Have a good hard think about why you want to do ironman. Do not underestimate how much of a challenge it is to complete an Ironman. You really have to knuckle down and do the required training. Unlike some events when it comes to Ironman you can’t ‘fake it’ or rely on natural talent. The race day itself is really the icing on the cake. The biggest challenge is finding enough time in your life to fit in adequate training.
Will you have the backing of those around you? Unless you are single you need those around you to fully understand the challenge you are getting yourself into (if you want the relationship to continue). It is likely that you will become obsessed with training and will likely become quite selfish, constantly tired, moody…….. Sit down with your partner/family and negotiate how you are going to work out a schedule that is going to be acceptable to both of you.
Do not set yourself any time goals. The first time you do Ironman you should simply focus on getting to the finish line. Sure you will have a time you think you can do but try not to think about it. Just aim to have a steady day and get to the finish line. Whatever time you do it will be a personal best.
Equipment. Last but not least it’s very easy to get carried away with equipment and it can quickly become a very expensive sport.
Swim
- Wetsuit; get a triathlon specific wetsuit that doesn’t let water in. DO NOT use a surfing wetsuit – they will make swimming harder rather than easier
Bike
- Avoid the temptation to get carried away with a top of the range bike. It’s not necessary.
- Get a professional bike set up. Key points are seat height, cleat position, handle bar position. For ironman it’s more important to go for comfort over aerodynamics.
Run
- Have someone check your running technique. If you have had any injury issues in the past see a podiatrist to ensure you are in the right sort of shoes and are well supported
- Shoes are the one area you should not look to cut corners and save money. Get the shoes that are right for you and replace them when require
Ironman is a truly unique event. When you come down the finish line the satisfaction you will feel is something that cannot be brought. Don’t listen to those that may doubt you. Anyone can do Ironman if they want it badly enough.
Good luck
Monday, August 16, 2010
Reminder -
Please don't forget about the school supplies drive we are having at the club meeting this evening!!! Bring a donation and you'll receive a raffle ticket. See you tonight!
Gatormania 3000 Open Water Swim in Boerne TX
Gatormania 3000 Open Water Swim in Boerne TX.
Saturday August 28th. Distances are 400, 800, 1500 and 3000.
Keep in mind this is a NON WETSUIT individual event. For more info/
questions/flyer contact Ana Lemus at 936-697-1818 or analemus@me.com
Saturday August 28th. Distances are 400, 800, 1500 and 3000.
Keep in mind this is a NON WETSUIT individual event. For more info/
questions/flyer contact Ana Lemus at 936-697-1818 or analemus@me.com
Thursday, July 22, 2010
Volunteers Needed!!!!
14th Annual Kiwanis Kids presented by the South County YMCA!!!
JULY 31ST
@ Branch Crossing YMCA from 5:00a.m. - 10:30a.m.
Volunteers are needed to help set up and run the transition area!!!
For those who are interested, there will be a group ride for LSMS members immediately after the kids triathlon.
Please contact Jennifer if you would like to volunteer!!!!
jendanyell@yahoo.com
JULY 31ST
@ Branch Crossing YMCA from 5:00a.m. - 10:30a.m.
Volunteers are needed to help set up and run the transition area!!!
For those who are interested, there will be a group ride for LSMS members immediately after the kids triathlon.
Please contact Jennifer if you would like to volunteer!!!!
jendanyell@yahoo.com
Wednesday, July 21, 2010
Hot Topics in Sports Endurance by Chase Banks
Hot Topics in Sports Endurance
Endurance (also called sufferance) is the ability for one to exert his or herself for a long period of time.
-Training for endurance can have a negative impact on the ability to exert strength unless an individual also undertakes resistance training to counteract this effect…Hickson, R.C. (1980). "Interference of strength development by simultaneously training for strength and endurance". European Journal of Applied Physiology.
1. Anaerobic VS Aerobic activity
-Vasodilatory effects
*red blood cell priming and oxygen saturation
*erythropoietin (EPO)
-burst and recovery
2. Carbohydrate metabolism
-statistics…year 2025…year 2050
-Insulin and respectability
-Glycemic index and load (65 & 65)
-When and how to load?
3. Protein metabolism
-myths and theories
-Gluconeogenisis & Pentose phosphate pathway (glutathione?)
-how much is too much?
4. Supplements
-L-Glutathione {Reduced glutathione helps prevent the oxidation of the iron in hemoglobin from Fe(II) to Fe(III). Hemoglobin containing Fe(III) is not effective in binding O2}
*up to 250mg 2x/day
-SOD {superoxide dismutase} Simply stated, SOD outcompetes damaging reactions of superoxide, thus protecting the cell from superoxide toxicity.
*up to 235mg 3x/day
-Acetyl-L-Carnitine
*up to 1,000mg 3x/day
-BCAA’s
*combined up to 5g 3x/day
-L-Glutamine
*up to 10g 3x/day
-Co-Q10
*up to 1,200mg per day
Banks Sports Chiropractic
cc: Chase Banks, DC
118 Shenandoah Dr.
The Woodlands, TX 77381
(832) 444-5527
www.finish1.net
Endurance (also called sufferance) is the ability for one to exert his or herself for a long period of time.
-Training for endurance can have a negative impact on the ability to exert strength unless an individual also undertakes resistance training to counteract this effect…Hickson, R.C. (1980). "Interference of strength development by simultaneously training for strength and endurance". European Journal of Applied Physiology.
1. Anaerobic VS Aerobic activity
-Vasodilatory effects
*red blood cell priming and oxygen saturation
*erythropoietin (EPO)
-burst and recovery
2. Carbohydrate metabolism
-statistics…year 2025…year 2050
-Insulin and respectability
-Glycemic index and load (65 & 65)
-When and how to load?
3. Protein metabolism
-myths and theories
-Gluconeogenisis & Pentose phosphate pathway (glutathione?)
-how much is too much?
4. Supplements
-L-Glutathione {Reduced glutathione helps prevent the oxidation of the iron in hemoglobin from Fe(II) to Fe(III). Hemoglobin containing Fe(III) is not effective in binding O2}
*up to 250mg 2x/day
-SOD {superoxide dismutase} Simply stated, SOD outcompetes damaging reactions of superoxide, thus protecting the cell from superoxide toxicity.
*up to 235mg 3x/day
-Acetyl-L-Carnitine
*up to 1,000mg 3x/day
-BCAA’s
*combined up to 5g 3x/day
-L-Glutamine
*up to 10g 3x/day
-Co-Q10
*up to 1,200mg per day
Banks Sports Chiropractic
cc: Chase Banks, DC
118 Shenandoah Dr.
The Woodlands, TX 77381
(832) 444-5527
www.finish1.net
10 Essential Techniques for Unleashing a Race-Day Best
10 Essential Techniques for Unleashing a Race-Day Best
from Active.com FITNESS
http://www.active.com/fitness/Articles/8_Tips_for_Exercising_in_Summer_Heat.htm?cmp=306&memberid=84065519&lyrisid=20792277
By T.J. Murphy
for Triathlete magazine
If you've trained hard to prepare for a race, there comes a point when there's no benefit to continued hard training. It takes weeks to turn hard work into increased muscle and power, and overdoing it during race week can cook your goose.
However, there are a few do's and don'ts that may give you the extra edge needed to let it all hang out on race day, with nothing left over and no haunting regrets.
The following techniques are culled from the habits of the greats. The amount of value each has for you depends on your personality, and each will need tweaking to conform to your particular needs. But once tweaked, following these measures will help you avoid the usual pitfalls and happily pop the cork on race day.
1. Fully Prepare
One thing about a triathlon: If you don't come prepared, there's no chance you're going to luck your way through it. The true road to the best psychological preparation for an endurance event is to have thoroughly and relentlessly prepared. By suffering in your training, you'll be better able to handle race day. Here's a mantra for you: Work so hard in your training that racing feels like a breeze.
The corollary, of course, is this: train too little or too easy, and race day becomes an inescapable drag. Go prepared. Other natural by-products of having completed a rigorous training program include confidence and an excitement for the race born from anticipation. Coming unprepared breeds dread.
2. Arrive Rested
One challenge that consistently hard-working triathletes often face—particularly those falling under the banner of a "Type A" personality—is of knowing when to gear down the training.
If it's a minor race you have before you, a stepping-stone in other words, then training through it is appropriate. You'll still need a measure of taper before the event and recovery days after it (the exact number depending mostly on the length of the race), but you probably won't want to execute a three- or four-week taper.
This is an area best worked out with a good coach. If you're self-coached, or don't listen to your coach, then consider this: whether it's a full taper or an abbreviated taper, if you're a hard-training triathlete, don't let inner demons drive you into training like a madman all the way to race day.
It's not like a final world history exam where last-minute cramming can score you extra points. In triathlon, last-minute cramming will leave you weak and empty on race day. And then, after a horrible day, the typical cycle is to reproach yourself for not having trained hard enough, and then do it all again. Only worse.
Bottom line? Trust your training and trust the need for a good taper, especially for the race that has the big star on your calendar.
3. Set Goals That Are Challenging but Not Out of Reach
This is another necessity in coaxing out a best effort on race day, and another area where having a coach is very helpful. A good coach will be able to look at your training and choose a race goal that's doable; a goal that can be broken down into digestible splits, and that the athlete can mark during the race.
Keep the carrot in view during the swim, the bike and the run, and rest assured you'll have an extra edge of energy throughout the day, an invaluable bulwark against the bleak moments of suffering. If the goal is set too high, and you realize there's no way in hell you'll ever come close to it, then the reverse happens. You may suffer an energy drain and a hailstorm of thoughts trying to get you to drop out.
4. Know the Course and Break it Into Small Bites
If you want your best race, know the course. Study the course maps, the layout of the transition area, and if at all possible, ride or drive the bike course and run course at least once.
Know the direction and geometry of the swim course. Being unfamiliar with the map adds the stress of uncertainly to your day (not to mention the possibility of going off course). Knowing the course gives you confidence in sensing how hard to hit the gas pedal. After studying it, break it into small segments.
During the race, concentrate only on the segment you're in (for example the first loop of the swim, or the first 15 miles of the bike). This technique comes in especially handy during long triathlons that can overwhelm if thought about as a whole, and increases your ability to focus and stay in the moment.
Rather (using an Ironman as an example) than think of the bike leg as 112 miles, break it up into four 25-mile chunks with a final 12-mile chunk at the end. When you're riding the first 25 miles, contain your thinking to riding those 25 miles with efficiency and smarts, staying on pace and carrying out your nutrition plan. Forget about the rest until you get to it. Nail that segment. When you do finish the segment, take up the next 25 miles and repeat.
5. Attend Check-ins Early
Longer events tend to have more complex equipment check-ins, and usually these check-ins are marked by a window of time (e.g., a bike check-in that's open from noon to 3 p.m.).
Don't arrive at 2:45 p.m. assuming you're not going to be standing in an epic line. Usually, if you get there early, you'll have the check-in volunteers to yourself and a minimal wait, and you won't suffer the costs of standing in the sun a half-hour longer than needed.
6. Take a Helper Who Gets it
Anyone who has spent time in the ultra-running world knows that, in contrast to the "Loneliness of the Long Distance Runner" image, ultra-running has a team flavor to it. Ultra-runners commonly trade off with partners in guiding one another through their 50- and 100-milers. This mostly applies to pacing on the course, something triathletes are forbidden to do. But they can still guide one another in different ways.
The nice thing about a domestique that (in your case) is a triathlete is how they'll empathize with the pre-race stress and will do what they can to make your life easier in the day or days before the race. They'll shield you from any and all annoyances and unnecessary stress.
Ideally they'll take over some of the pre-race tasks that don't have to be performed by you, lug stuff around, find appropriate restaurants or groceries and have a cold beer waiting for you at the finish line. And as ultra-runners know, the best compensation is to return the favor at the next race.
7. Use a Precise Pre-Race Checklist
Gold medalist and track world record holder Michael Johnson (now retired) was well known during his career for his ferocious attention to a checklist governing the smallest details.
The day before a track meet, Johnson would already have his race uniform and spikes organized and laid out, including items like a pre-race and post-race snack and his CD-player armed and ready. By having everything prepared in a systematic way, he saved himself from the mind's capacity to gnaw away at energy stores with that feeling that something's been forgotten, or an even darker experience, not being able to find something with the clock ticking.
8. Pre-Race Jitters Are Your Friends
The Yerkes-Dodson law predicts an inverted U-shaped function between "arousal" and performance. The absence of nerves before showtime is a drawback; too many butterflies can have a negative effect on performance.
The right dosage of nerves depends on the athlete in question, and on the type of event. The trick is to ritualize your pre-race day (and pre-race week) routine with a schedule and activities conducive to your internals.
Obsessing about the race in the hours before you go to sleep and blasting AC/DC in the morning will do wonders for some and destroy others, who (in this instance) might prefer taking their minds off the race by renting When Harry Met Sally and starting the morning off with some Enya. It depends on who you are. Coffee is part of this conversation as well.
9. Easy on the Coffee
Coffee provides a nice kick to your race motivation pants, but that second or third cup (depending on you, of course, and also the amount of coffee you ordinarily drink) could toss you into the deep end of arousal. Arousal, as in blind panic. Not to mention the dehydrating and time-consuming effects of having to urinate every seven minutes. Nothing like the porta-potty line to set a fire under blind panic.
A little bit of coffee can do you good. A lot of coffee can freak you out. Coffee strong enough to float a horseshoe should be sipped with caution. Daily coffee addicts might want to check the journal page of Peter Reid's website (www.peterreid.com), where he talks candidly about his technique of going on the wagon for a specific number of days and then lighting up the coffeemaker on race day for some extra special zip. Just keep in mind, it's all about setting the arousal dial to your own personal magic number. For some, taking it to the Spinal Tap "11" is going way too far.
10. Master a Relaxation Technique
Call it relaxation, deep breathing, meditation or autogenics. Taking 10 minutes during race morning to lie on the floor and practice slow, deep breathing, with hands placed on your stomach and quieting your mind is a basic approach to centering yourself.
Triathletes who take yoga classes will know the calming value of this practice, a calmness that sets the stage for focus and lessens energy loss. Countless relaxation tapes are available (use the search tool on Amazon.com for a humongous list of choices).
from Active.com FITNESS
http://www.active.com/fitness/Articles/8_Tips_for_Exercising_in_Summer_Heat.htm?cmp=306&memberid=84065519&lyrisid=20792277
By T.J. Murphy
for Triathlete magazine
If you've trained hard to prepare for a race, there comes a point when there's no benefit to continued hard training. It takes weeks to turn hard work into increased muscle and power, and overdoing it during race week can cook your goose.
However, there are a few do's and don'ts that may give you the extra edge needed to let it all hang out on race day, with nothing left over and no haunting regrets.
The following techniques are culled from the habits of the greats. The amount of value each has for you depends on your personality, and each will need tweaking to conform to your particular needs. But once tweaked, following these measures will help you avoid the usual pitfalls and happily pop the cork on race day.
1. Fully Prepare
One thing about a triathlon: If you don't come prepared, there's no chance you're going to luck your way through it. The true road to the best psychological preparation for an endurance event is to have thoroughly and relentlessly prepared. By suffering in your training, you'll be better able to handle race day. Here's a mantra for you: Work so hard in your training that racing feels like a breeze.
The corollary, of course, is this: train too little or too easy, and race day becomes an inescapable drag. Go prepared. Other natural by-products of having completed a rigorous training program include confidence and an excitement for the race born from anticipation. Coming unprepared breeds dread.
2. Arrive Rested
One challenge that consistently hard-working triathletes often face—particularly those falling under the banner of a "Type A" personality—is of knowing when to gear down the training.
If it's a minor race you have before you, a stepping-stone in other words, then training through it is appropriate. You'll still need a measure of taper before the event and recovery days after it (the exact number depending mostly on the length of the race), but you probably won't want to execute a three- or four-week taper.
This is an area best worked out with a good coach. If you're self-coached, or don't listen to your coach, then consider this: whether it's a full taper or an abbreviated taper, if you're a hard-training triathlete, don't let inner demons drive you into training like a madman all the way to race day.
It's not like a final world history exam where last-minute cramming can score you extra points. In triathlon, last-minute cramming will leave you weak and empty on race day. And then, after a horrible day, the typical cycle is to reproach yourself for not having trained hard enough, and then do it all again. Only worse.
Bottom line? Trust your training and trust the need for a good taper, especially for the race that has the big star on your calendar.
3. Set Goals That Are Challenging but Not Out of Reach
This is another necessity in coaxing out a best effort on race day, and another area where having a coach is very helpful. A good coach will be able to look at your training and choose a race goal that's doable; a goal that can be broken down into digestible splits, and that the athlete can mark during the race.
Keep the carrot in view during the swim, the bike and the run, and rest assured you'll have an extra edge of energy throughout the day, an invaluable bulwark against the bleak moments of suffering. If the goal is set too high, and you realize there's no way in hell you'll ever come close to it, then the reverse happens. You may suffer an energy drain and a hailstorm of thoughts trying to get you to drop out.
4. Know the Course and Break it Into Small Bites
If you want your best race, know the course. Study the course maps, the layout of the transition area, and if at all possible, ride or drive the bike course and run course at least once.
Know the direction and geometry of the swim course. Being unfamiliar with the map adds the stress of uncertainly to your day (not to mention the possibility of going off course). Knowing the course gives you confidence in sensing how hard to hit the gas pedal. After studying it, break it into small segments.
During the race, concentrate only on the segment you're in (for example the first loop of the swim, or the first 15 miles of the bike). This technique comes in especially handy during long triathlons that can overwhelm if thought about as a whole, and increases your ability to focus and stay in the moment.
Rather (using an Ironman as an example) than think of the bike leg as 112 miles, break it up into four 25-mile chunks with a final 12-mile chunk at the end. When you're riding the first 25 miles, contain your thinking to riding those 25 miles with efficiency and smarts, staying on pace and carrying out your nutrition plan. Forget about the rest until you get to it. Nail that segment. When you do finish the segment, take up the next 25 miles and repeat.
5. Attend Check-ins Early
Longer events tend to have more complex equipment check-ins, and usually these check-ins are marked by a window of time (e.g., a bike check-in that's open from noon to 3 p.m.).
Don't arrive at 2:45 p.m. assuming you're not going to be standing in an epic line. Usually, if you get there early, you'll have the check-in volunteers to yourself and a minimal wait, and you won't suffer the costs of standing in the sun a half-hour longer than needed.
6. Take a Helper Who Gets it
Anyone who has spent time in the ultra-running world knows that, in contrast to the "Loneliness of the Long Distance Runner" image, ultra-running has a team flavor to it. Ultra-runners commonly trade off with partners in guiding one another through their 50- and 100-milers. This mostly applies to pacing on the course, something triathletes are forbidden to do. But they can still guide one another in different ways.
The nice thing about a domestique that (in your case) is a triathlete is how they'll empathize with the pre-race stress and will do what they can to make your life easier in the day or days before the race. They'll shield you from any and all annoyances and unnecessary stress.
Ideally they'll take over some of the pre-race tasks that don't have to be performed by you, lug stuff around, find appropriate restaurants or groceries and have a cold beer waiting for you at the finish line. And as ultra-runners know, the best compensation is to return the favor at the next race.
7. Use a Precise Pre-Race Checklist
Gold medalist and track world record holder Michael Johnson (now retired) was well known during his career for his ferocious attention to a checklist governing the smallest details.
The day before a track meet, Johnson would already have his race uniform and spikes organized and laid out, including items like a pre-race and post-race snack and his CD-player armed and ready. By having everything prepared in a systematic way, he saved himself from the mind's capacity to gnaw away at energy stores with that feeling that something's been forgotten, or an even darker experience, not being able to find something with the clock ticking.
8. Pre-Race Jitters Are Your Friends
The Yerkes-Dodson law predicts an inverted U-shaped function between "arousal" and performance. The absence of nerves before showtime is a drawback; too many butterflies can have a negative effect on performance.
The right dosage of nerves depends on the athlete in question, and on the type of event. The trick is to ritualize your pre-race day (and pre-race week) routine with a schedule and activities conducive to your internals.
Obsessing about the race in the hours before you go to sleep and blasting AC/DC in the morning will do wonders for some and destroy others, who (in this instance) might prefer taking their minds off the race by renting When Harry Met Sally and starting the morning off with some Enya. It depends on who you are. Coffee is part of this conversation as well.
9. Easy on the Coffee
Coffee provides a nice kick to your race motivation pants, but that second or third cup (depending on you, of course, and also the amount of coffee you ordinarily drink) could toss you into the deep end of arousal. Arousal, as in blind panic. Not to mention the dehydrating and time-consuming effects of having to urinate every seven minutes. Nothing like the porta-potty line to set a fire under blind panic.
A little bit of coffee can do you good. A lot of coffee can freak you out. Coffee strong enough to float a horseshoe should be sipped with caution. Daily coffee addicts might want to check the journal page of Peter Reid's website (www.peterreid.com), where he talks candidly about his technique of going on the wagon for a specific number of days and then lighting up the coffeemaker on race day for some extra special zip. Just keep in mind, it's all about setting the arousal dial to your own personal magic number. For some, taking it to the Spinal Tap "11" is going way too far.
10. Master a Relaxation Technique
Call it relaxation, deep breathing, meditation or autogenics. Taking 10 minutes during race morning to lie on the floor and practice slow, deep breathing, with hands placed on your stomach and quieting your mind is a basic approach to centering yourself.
Triathletes who take yoga classes will know the calming value of this practice, a calmness that sets the stage for focus and lessens energy loss. Countless relaxation tapes are available (use the search tool on Amazon.com for a humongous list of choices).
8 Tips for Exercising in Summer Heat
8 Tips for Exercising in Summer Heat
from Active.com FITNESS
http://www.active.com/fitness/Articles/8_Tips_for_Exercising_in_Summer_Heat.htm?cmp=306&memberid=84065519&lyrisid=20792277
• By Joe Decker
For Active.com
Summer is the perfect time to go outside and have fun. It's one of my favorite times of year because there are so many outdoor activities to choose from. Everything is more fun outside, whether you're swimming, running or cycling.
But the summer heat can be a problem if you're not careful, particularly in areas with extreme heat and humidity.
After experiencing the Badwater Ultramarathon (a 135-mile run through Death Valley) and the Marathon des Sables (a six-day, 152-mile endurance race through the Sahara Desert), I've learned a few things about exercising in the heat.
For me, the biggest problems were staying hydrated and maintaining my body's electrolytes and salt. When you sweat, your body loses not only water, but electrolytes and salt, too. This delicate balance of water and electrolytes is crucial to keep your body functioning properly.
If you don't drink enough water, you can get dehydrated and suffer from light-headedness and nausea. If not recognized, dehydration can even result in kidney failure and or, in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases.
You may not be racing in the desert, but there are some things to keep in mind when it comes to exercising in the heat:
• The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of day. Generally, the early morning is the best time to workout, especially if it's going to be scorcher that day.
• Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, "hi-tech" running shirts and shorts. They are often made from material meant to keep you cool.
• Sunscreen is a must. I use SPF 45 just to be safe. It's important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.
• Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.
• Replenish your electrolyte and salt intake while exercising. I like to use SUCCEED capsules--small, simple packs of sodium and electrolytes that keep my system in check.
• If you can, choose shaded trails or pathways that keep you out of the sun.
• Check the weather forecast before you start your workout. If there's a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.
• Most importantly, listen to your body. Stop immediately if you're feeling dizzy, faint or nauseous.
If you're looking for some specially designed clothing for working out in the sun, check out Sun Precautions.
Active Expert, Joe Decker is an ultra-endurance power athlete and renowned fitness trainer who has helped thousands of people get into shape. He has completed many of the world's toughest endurance events, including the Badwater 135, and the Grand Slam of UltraRunning. In 2000, Joe broke the Guinness World Records® Twenty-four-hour Physical Fitness Challenge to help inspire and motivate people to get fit. He is recognized as "The World's Fittest Man." Visit his website at www.joe-decker.com .
from Active.com FITNESS
http://www.active.com/fitness/Articles/8_Tips_for_Exercising_in_Summer_Heat.htm?cmp=306&memberid=84065519&lyrisid=20792277
• By Joe Decker
For Active.com
Summer is the perfect time to go outside and have fun. It's one of my favorite times of year because there are so many outdoor activities to choose from. Everything is more fun outside, whether you're swimming, running or cycling.
But the summer heat can be a problem if you're not careful, particularly in areas with extreme heat and humidity.
After experiencing the Badwater Ultramarathon (a 135-mile run through Death Valley) and the Marathon des Sables (a six-day, 152-mile endurance race through the Sahara Desert), I've learned a few things about exercising in the heat.
For me, the biggest problems were staying hydrated and maintaining my body's electrolytes and salt. When you sweat, your body loses not only water, but electrolytes and salt, too. This delicate balance of water and electrolytes is crucial to keep your body functioning properly.
If you don't drink enough water, you can get dehydrated and suffer from light-headedness and nausea. If not recognized, dehydration can even result in kidney failure and or, in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hyponatremia. This can lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases.
You may not be racing in the desert, but there are some things to keep in mind when it comes to exercising in the heat:
• The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of day. Generally, the early morning is the best time to workout, especially if it's going to be scorcher that day.
• Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, "hi-tech" running shirts and shorts. They are often made from material meant to keep you cool.
• Sunscreen is a must. I use SPF 45 just to be safe. It's important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.
• Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.
• Replenish your electrolyte and salt intake while exercising. I like to use SUCCEED capsules--small, simple packs of sodium and electrolytes that keep my system in check.
• If you can, choose shaded trails or pathways that keep you out of the sun.
• Check the weather forecast before you start your workout. If there's a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.
• Most importantly, listen to your body. Stop immediately if you're feeling dizzy, faint or nauseous.
If you're looking for some specially designed clothing for working out in the sun, check out Sun Precautions.
Active Expert, Joe Decker is an ultra-endurance power athlete and renowned fitness trainer who has helped thousands of people get into shape. He has completed many of the world's toughest endurance events, including the Badwater 135, and the Grand Slam of UltraRunning. In 2000, Joe broke the Guinness World Records® Twenty-four-hour Physical Fitness Challenge to help inspire and motivate people to get fit. He is recognized as "The World's Fittest Man." Visit his website at www.joe-decker.com .
Monday, July 19, 2010
Meeting tonight!!!!!
Hello Everyone, just to clarify in case there is any confusion. Tonight's club meeting will be held at Rico's - Indian Springs (next to HEB on Woodlands Pkwy/ Kuykendahl) from 6:30 - 8:30. Our guest speaker will be Chase Banks!!!! Hope to see you tonight!!! : - )
Friday, July 2, 2010
50 Ways to Know You're Hooked on Tri's!
50. You are over 30 and there is still someone in your life that you refer to as “coach”.
49. Your last bike cost more than your first car.
48. You have peed outdoors more times in the last year than you did in your first year of university.
47. You think of mowing the lawn as a form of cross-training.
46. You’ve worn a heart-rate monitor to bed.
45. And it wasn’t when you were sleeping.
44. You refer to the front hall of your house as the “transition area”.
43. When you get home from a training session at the pool, the newspaper is just being delivered to your house.
42. You have changed more flat tires this year than light bulbs.
41. The most frequently used software program on your computer is the one that keeps track of your workouts.
40. You have no idea why they call Cal Ripken Jr. “Iron Man” when, after all, he was a baseball player.
39. The first three items on your grocery list are Gatorade, power bars, and gels.
38. When you floss at night, it’s to get the bugs out of your teeth.
37. Your legs move in a cycling motion while you are asleep.
36. When you see a drop of blood, your first reaction is that you spilled some red Gatorade.
35. You know how far you biked and ran last year, to one-tenth of a kilometre.
34. You think the ultimate form of wallpaper is about 64 racing bibs.
33. A 19-year old kid who works in a bicycle shop know more about you than your next-door neighbour.
32. Your children are more likely to recognize you if you put your bicycle helmet.
31. You have a vanity licence plate with the word “Kona” in it.
30. About half the shirts you own have at least a dozen logos on the back of them.
29. You don’t find the word “fartlek” in the least bit amusing.
28. When you refer to your “partner”, you mean neither your spouse nor the co-owner of your business but the person you run or bike with three times a week.
27. You shave your legs more often than your wife.
26. The closest you came to punching somebody was when they disagreed with your position on whether wearing a wetsuit amounts to cheating.
25. It doesn’t feel right that you can’t “clip “ in and out of the pedals in your car.
24. There is a group of people in your life about whom you are more likely to know how fast they can swim 100 metres than their surnames or occupations.
23. Some of the shorts you wear today are tighter than the ones you wore in high school.
22. You are frustrated with the latest Garmin Forerunner because its live readings have a margin of error of approximately three per cent.
21. There’s a separate load of laundry every week that is just your workout clothes.
20. One of your goals this year is to be faster at getting out of your wetsuit.
19. You failed high school chemistry but you could teach a course on lactic acid.
18. All you want for Christmas is something called a carbon crank set.
17. You wore a digital watch to your wedding.
16. You have to have completely separate meals from your spouse because he or she is on a low-carb diet.
15. Your bicycle is in your living room. and bedrooms
14. You have stocked up on a brand of cereal because it has a coupon that will save you money on your next two pairs of running shoes.
13. In order to establish a new personal best, you considered peeing without getting off your bike.
12. One of your proudest moments is when you lost a toenail.
11. When a car follows too closely behind you, you accuse the driver of “drafting”.
10. When you went for a job interview, you wrote your social insurance number on your arm in black marker.
9. Your spouse cried during Terms of Endearment; you cried during the television coverage of the Hawaii Ironman.
8. You are comfortable discussing the sensitivity of your nipples with other guys.
7. Your spouse is looking forward to the day when you will slow down and just run marathons.
6. You have paused in front of the mirror in your wetsuit and thought, “Hey, I look like Spiderman.”
5. You see no issue with talking about treatments for chafing or saddle rash at the dinner table.
4. You recently asked your spouse out for dinner by asking if he or she wanted to “fuel up” together.
3. For you, “bonking” no longer has a sexual connotation.
2. The magazine secretly tucked under your mattress has pictures of really expensive bicycles in it.
And the No. 1 sign you’re obsessed:
1. Most of this list doesn’t seem like a joke to you.
49. Your last bike cost more than your first car.
48. You have peed outdoors more times in the last year than you did in your first year of university.
47. You think of mowing the lawn as a form of cross-training.
46. You’ve worn a heart-rate monitor to bed.
45. And it wasn’t when you were sleeping.
44. You refer to the front hall of your house as the “transition area”.
43. When you get home from a training session at the pool, the newspaper is just being delivered to your house.
42. You have changed more flat tires this year than light bulbs.
41. The most frequently used software program on your computer is the one that keeps track of your workouts.
40. You have no idea why they call Cal Ripken Jr. “Iron Man” when, after all, he was a baseball player.
39. The first three items on your grocery list are Gatorade, power bars, and gels.
38. When you floss at night, it’s to get the bugs out of your teeth.
37. Your legs move in a cycling motion while you are asleep.
36. When you see a drop of blood, your first reaction is that you spilled some red Gatorade.
35. You know how far you biked and ran last year, to one-tenth of a kilometre.
34. You think the ultimate form of wallpaper is about 64 racing bibs.
33. A 19-year old kid who works in a bicycle shop know more about you than your next-door neighbour.
32. Your children are more likely to recognize you if you put your bicycle helmet.
31. You have a vanity licence plate with the word “Kona” in it.
30. About half the shirts you own have at least a dozen logos on the back of them.
29. You don’t find the word “fartlek” in the least bit amusing.
28. When you refer to your “partner”, you mean neither your spouse nor the co-owner of your business but the person you run or bike with three times a week.
27. You shave your legs more often than your wife.
26. The closest you came to punching somebody was when they disagreed with your position on whether wearing a wetsuit amounts to cheating.
25. It doesn’t feel right that you can’t “clip “ in and out of the pedals in your car.
24. There is a group of people in your life about whom you are more likely to know how fast they can swim 100 metres than their surnames or occupations.
23. Some of the shorts you wear today are tighter than the ones you wore in high school.
22. You are frustrated with the latest Garmin Forerunner because its live readings have a margin of error of approximately three per cent.
21. There’s a separate load of laundry every week that is just your workout clothes.
20. One of your goals this year is to be faster at getting out of your wetsuit.
19. You failed high school chemistry but you could teach a course on lactic acid.
18. All you want for Christmas is something called a carbon crank set.
17. You wore a digital watch to your wedding.
16. You have to have completely separate meals from your spouse because he or she is on a low-carb diet.
15. Your bicycle is in your living room. and bedrooms
14. You have stocked up on a brand of cereal because it has a coupon that will save you money on your next two pairs of running shoes.
13. In order to establish a new personal best, you considered peeing without getting off your bike.
12. One of your proudest moments is when you lost a toenail.
11. When a car follows too closely behind you, you accuse the driver of “drafting”.
10. When you went for a job interview, you wrote your social insurance number on your arm in black marker.
9. Your spouse cried during Terms of Endearment; you cried during the television coverage of the Hawaii Ironman.
8. You are comfortable discussing the sensitivity of your nipples with other guys.
7. Your spouse is looking forward to the day when you will slow down and just run marathons.
6. You have paused in front of the mirror in your wetsuit and thought, “Hey, I look like Spiderman.”
5. You see no issue with talking about treatments for chafing or saddle rash at the dinner table.
4. You recently asked your spouse out for dinner by asking if he or she wanted to “fuel up” together.
3. For you, “bonking” no longer has a sexual connotation.
2. The magazine secretly tucked under your mattress has pictures of really expensive bicycles in it.
And the No. 1 sign you’re obsessed:
1. Most of this list doesn’t seem like a joke to you.
Monday, June 28, 2010
notes from last club meeting
Hi! Click on the link below to view the notes from Coach Dana Lyon's presentation at our last club meeting. http://www.coachlyons.com/page3/page3.php
Happy training!
Happy training!
Tuesday, June 22, 2010
Custom Bike Fit for Triathletes
Custom Bike Fit for Triathletes
Finish Strong Coach Dana Lyons is F.I.S.T. certified to offer you expert Tri Specific bike fitting. If you bought a new tri bike or don’t feel 100% comfortable with your current triathlon riding position, Dana can help evaluate and adjust your position, including the cleat/pedal interface, to give you the individual fit you need. The cost is $150. (Special 10% discount for all Lonestar Multisport Members. Good through September 30, 2010)
To make an appointment, email Dana at dana@coachlyons.com. Or check coachlyons.com website for more information on bike fit.
Finish Strong Coach Dana Lyons is F.I.S.T. certified to offer you expert Tri Specific bike fitting. If you bought a new tri bike or don’t feel 100% comfortable with your current triathlon riding position, Dana can help evaluate and adjust your position, including the cleat/pedal interface, to give you the individual fit you need. The cost is $150. (Special 10% discount for all Lonestar Multisport Members. Good through September 30, 2010)
To make an appointment, email Dana at dana@coachlyons.com. Or check coachlyons.com website for more information on bike fit.
Tuesday, June 8, 2010
Get a (better) Grip
Get a (better) Grip! – Part I
(Introduction)
by Coach Emmett Hines
This series began as an answer to a swimmer’s email question – the result is probably more than she was looking for.
You have no doubt heard or read that one of the things that set great swimmers apart from the rest of us is “feel for the water” - great swimmers have it and the rest of us, well....not so much. But then little is said about how the rest of us might attain or improve our “feel for the water”. In fact, little is even said about what “feel for the water” is. Toward that end I like to substitute the phrase “getting a grip on the water” in place of “feel for the water”. I think it gives a better mental image for the desired result.
But, for most swimmers, the idea of getting a “grip” on a fluid seems more like trying to herd cats or lasso smoke. Yes, water does offer some resistance to a hand moving through it, but, in general, when you yank your hand backwards through the water, the water yields easily to the forces you apply. You get a large portion of backward motion of the hand and a less than satisfying portion of forward motion of the body. You simply don’t have as firm a grip on the water as you’d like.
Now imagine that there is a ladder extended from one end of the pool to the other in your lane about 18” or so deep. With each stroke you reach out in front of you, grasp a convenient rung and launch yourself forward past that rung toward the next convenient rung. In such a case, the concept of getting a “grip” on a firm handhold with each stroking hand/arm is pretty easy to understand. And launching yourself forward by applying propulsive force against the unyielding rung provides very satisfying results. Watch a great swimmer, squint your eyes just right and you can almost see their ladder rungs materialize with each stroke.
My hope here is to help you achieve that same kind of result in your own swimming.
Maximize your paddle
As you are likely aware, one of the ways to improve your grip on the water is by maximizing the surface area of the “paddle” you use to apply propulsive force to the water. You do this primarily by focusing on using the entire forearm and hand as your paddle, rather than just your hand. That’s where fist swimming is so useful. (see also In Search of the Dreaded Dropped Elbow and Tricks of Mother Nature)
Add sculling to the mix
But there is an additional way we can increase effective “grip” on the water – and that’s where sculling drills come in. What I offer here is an accumulation of sculling drills, offered in a progression that will get your neuromuscular system accustomed arm motions that improve your grip on the water. My descriptions of the drills will include an explanation of how the motions they teach are effective in improving your grip. As much as possible I’ve tried to keep the explanations as non-technical as possible, mixing common analogy with descriptive terminology. My hope is that you will be able take these concepts from the screen to the pool and incorporate them into your workouts and, ultimately into your stroke habits.
Sneak preview
Before we go any further, I want you to follow each of the links below. You’ll be visiting the totally awesome site owned and produced by my friend and fellow Total Immersion veteran, Glenn Mills. The site has loads of video, drills and all manner of stuff swimming (and all the GoSwim DVDs are first rate!).
Each of the links has a “Watch the video” link in the upper right portion of the page. The video clips show swimmers propelling themselves quite handily using nothing other than side-to-side sculling motions. The comments that go along with the videos are good, but I’m mainly interested in you getting a peek at some of the sculling motions I’ll be talking about.
http://www.goswim.tv/entries/3057/breaststroke---sculling.html
http://www.goswim.tv/entries/3040/butterfly---back-sculling.html
In this series of articles I’ll be suggesting a lot more sculling skills using the same general sculling motions shown.
For freestyle…and other strokes too
The motions I’ll be dealing with through most of this are not stroke-specific but rather intended to teach general awareness of how the hands interact with the water and how sculling improves your “feel” or “grip”. Working through this series will help you develop the ability to find an effective sculling motion in nearly any conceivable combination of body position and arm position. Thus, though the progression of drills I offer ends up in swimming freestyle, both the general concepts and the visceral learning are applicable to all 4 competitive strokes.
Semantics
I want to set out a few definitions for terms I’ll be tossing around. These are terms I have adapted from other uses (or plucked from the aether) for ease and consistency of communication. As you’ll see in the definitions, I’ll be analogizing a common ceiling fan to help with some of the explanations herein.
Definition: “blade” - on a ceiling fan the blades are those wide, flat things that stick out from the center hub. In sculling, the blades are those wide, flat things at the ends of your arms - also known as “hands”.
Definition: “blade plane” - For the ceiling fan it is the spatial plane in which all the fan blades move as the hub rotates. In sculling, this is the plane in which your sweeping hands/blades move.
Definition: “pitch” – deviation from the blade plane - on a ceiling fan the blades are tilted with respect to the blade plane. In sculling, your hands are tilted, or pitched, with respect to the blade plane.
Definition: “pitch angle” – the degree of deviation from the blade plane - ceiling fan blades are tilted 12° to 15° with respect to the blade plane. In sculling, you will find, through experimentation that different pitch angles yield different results at different speeds.
I’ll also be explicitly setting out more definitions as appropriate throughout the ensuing diatribe.
Ready to get started?
This series of articles has a lot of information and quite a few drills, each with variations and nuances. It is OK (perhaps even advisable) to read through the entire series before heading off to the pool. But, when it comes to putting these words into action in the pool, I strongly encourage you to take it one part at a time. Don’t skip any of the core drills as each relies and builds upon learning accomplished in the preceding sections. Skipping sections or drills virtually guarantees you’ll get an incomplete, ineffective and confusing result. Drills that you struggle with require more work before moving on. Read and re-read the descriptions. Maybe even print out the article in question, ensconce it in a Ziplock and take it to the pool edge with you.
Some of what I lay out comes in baby steps – but baby steps that keep you on the narrow path are better than big leaps that land you out beyond the cliff’s edge. v
Part II
http://www.h2oustonswims.org/articles/get_better_grip_I.html
(Introduction)
by Coach Emmett Hines
This series began as an answer to a swimmer’s email question – the result is probably more than she was looking for.
You have no doubt heard or read that one of the things that set great swimmers apart from the rest of us is “feel for the water” - great swimmers have it and the rest of us, well....not so much. But then little is said about how the rest of us might attain or improve our “feel for the water”. In fact, little is even said about what “feel for the water” is. Toward that end I like to substitute the phrase “getting a grip on the water” in place of “feel for the water”. I think it gives a better mental image for the desired result.
But, for most swimmers, the idea of getting a “grip” on a fluid seems more like trying to herd cats or lasso smoke. Yes, water does offer some resistance to a hand moving through it, but, in general, when you yank your hand backwards through the water, the water yields easily to the forces you apply. You get a large portion of backward motion of the hand and a less than satisfying portion of forward motion of the body. You simply don’t have as firm a grip on the water as you’d like.
Now imagine that there is a ladder extended from one end of the pool to the other in your lane about 18” or so deep. With each stroke you reach out in front of you, grasp a convenient rung and launch yourself forward past that rung toward the next convenient rung. In such a case, the concept of getting a “grip” on a firm handhold with each stroking hand/arm is pretty easy to understand. And launching yourself forward by applying propulsive force against the unyielding rung provides very satisfying results. Watch a great swimmer, squint your eyes just right and you can almost see their ladder rungs materialize with each stroke.
My hope here is to help you achieve that same kind of result in your own swimming.
Maximize your paddle
As you are likely aware, one of the ways to improve your grip on the water is by maximizing the surface area of the “paddle” you use to apply propulsive force to the water. You do this primarily by focusing on using the entire forearm and hand as your paddle, rather than just your hand. That’s where fist swimming is so useful. (see also In Search of the Dreaded Dropped Elbow and Tricks of Mother Nature)
Add sculling to the mix
But there is an additional way we can increase effective “grip” on the water – and that’s where sculling drills come in. What I offer here is an accumulation of sculling drills, offered in a progression that will get your neuromuscular system accustomed arm motions that improve your grip on the water. My descriptions of the drills will include an explanation of how the motions they teach are effective in improving your grip. As much as possible I’ve tried to keep the explanations as non-technical as possible, mixing common analogy with descriptive terminology. My hope is that you will be able take these concepts from the screen to the pool and incorporate them into your workouts and, ultimately into your stroke habits.
Sneak preview
Before we go any further, I want you to follow each of the links below. You’ll be visiting the totally awesome site owned and produced by my friend and fellow Total Immersion veteran, Glenn Mills. The site has loads of video, drills and all manner of stuff swimming (and all the GoSwim DVDs are first rate!).
Each of the links has a “Watch the video” link in the upper right portion of the page. The video clips show swimmers propelling themselves quite handily using nothing other than side-to-side sculling motions. The comments that go along with the videos are good, but I’m mainly interested in you getting a peek at some of the sculling motions I’ll be talking about.
http://www.goswim.tv/entries/3057/breaststroke---sculling.html
http://www.goswim.tv/entries/3040/butterfly---back-sculling.html
In this series of articles I’ll be suggesting a lot more sculling skills using the same general sculling motions shown.
For freestyle…and other strokes too
The motions I’ll be dealing with through most of this are not stroke-specific but rather intended to teach general awareness of how the hands interact with the water and how sculling improves your “feel” or “grip”. Working through this series will help you develop the ability to find an effective sculling motion in nearly any conceivable combination of body position and arm position. Thus, though the progression of drills I offer ends up in swimming freestyle, both the general concepts and the visceral learning are applicable to all 4 competitive strokes.
Semantics
I want to set out a few definitions for terms I’ll be tossing around. These are terms I have adapted from other uses (or plucked from the aether) for ease and consistency of communication. As you’ll see in the definitions, I’ll be analogizing a common ceiling fan to help with some of the explanations herein.
Definition: “blade” - on a ceiling fan the blades are those wide, flat things that stick out from the center hub. In sculling, the blades are those wide, flat things at the ends of your arms - also known as “hands”.
Definition: “blade plane” - For the ceiling fan it is the spatial plane in which all the fan blades move as the hub rotates. In sculling, this is the plane in which your sweeping hands/blades move.
Definition: “pitch” – deviation from the blade plane - on a ceiling fan the blades are tilted with respect to the blade plane. In sculling, your hands are tilted, or pitched, with respect to the blade plane.
Definition: “pitch angle” – the degree of deviation from the blade plane - ceiling fan blades are tilted 12° to 15° with respect to the blade plane. In sculling, you will find, through experimentation that different pitch angles yield different results at different speeds.
I’ll also be explicitly setting out more definitions as appropriate throughout the ensuing diatribe.
Ready to get started?
This series of articles has a lot of information and quite a few drills, each with variations and nuances. It is OK (perhaps even advisable) to read through the entire series before heading off to the pool. But, when it comes to putting these words into action in the pool, I strongly encourage you to take it one part at a time. Don’t skip any of the core drills as each relies and builds upon learning accomplished in the preceding sections. Skipping sections or drills virtually guarantees you’ll get an incomplete, ineffective and confusing result. Drills that you struggle with require more work before moving on. Read and re-read the descriptions. Maybe even print out the article in question, ensconce it in a Ziplock and take it to the pool edge with you.
Some of what I lay out comes in baby steps – but baby steps that keep you on the narrow path are better than big leaps that land you out beyond the cliff’s edge. v
Part II
http://www.h2oustonswims.org/articles/get_better_grip_I.html
Friday, May 21, 2010
Tips on What to Eat Pre Workout
Submitted by Dan Jordan
Tips on What to Eat Pre Workout
Should you eat before working out? Is it better to exercise on an empty stomach so that you tap into your fat stores and burn them away? What if you have a sensitive stomach? Should it be carbs or protein or both?? So many questions!
The bottom line: When you eat carbohydrate-rich foods before exercise, you will perform better--mentally and physically--during your workout. The question then becomes, what works best for your body?
Sensitive Stomach?
Choose low-fiber and low-fat foods before exercise. Try to eat at least one hour before beginning your workout. Skip the peanut butter and high-fiber dry cereals before your workout. Fat and fiber hold food in the stomach longer and with your sensitive stomach, you want the food that you eat before a workout to be digested and out of your gut when you start exercise. Best low-fat, low-fiber foods:
Banana
Low-fat yogurt
Whole wheat English muffin
Trying to Burn Fat?
While it is true that exercise on an empty stomach allows you to burn fat during exercise, this does not translate to a reduction in body fat. When the body is burning fat for fuel during exercise, it inevitably means that you are working out at a lower intensity. What does that mean? It means that you are burning fewer calories per minute of exercise.
To really blast through fat stores, you need to be in the carbohydrate-burning zone. When your body is using carbohydrate to fuel exercise, it means that you are burning more calories per minute. When carbohydrate isn’t available, your intensity drops, both physically and mentally. Exercise on an empty stomach generally feels much harder. Choose a satisfying meal or snack, but keep the high calorie additions to a minimum if you are trying to lose body fat. Give yourself 30-60 minutes to digest and then hit a high intensity workout. Best lower calorie, carbohydrate-rich foods to blast fat:
Unsweetened cereal with skim milk and fruit
Toast with light spread of almond butter and preserves
Low-fat yogurt-fruit parfait
Protein to Build Muscle?
Eating protein-rich foods before exercise won’t necessarily lead to bigger muscles. Focus your attention on protein-rich chicken, salmon, turkey and Greek yogurt for after your workout when your muscles are more receptive to the powerful muscle-building affects of protein.
Before any workout, you need carbs. Carbohydrate powers exercise, especially high-intensity workouts like weight lifting. You can blow through your glycogen stores (carbohydrate stores) during a heavy lifting workout. When glycogen levels get low, mental and physical energy will drop. When trying to build muscle it’s a good idea to incorporate small amounts protein into every meal and snack, provided that you aren’t sacrificing carbohydrates. Choose pre-workout meals and snacks that provide carbohydrate and a bit of protein for extra calories to build lean mass. Best muscle-building options:
Hummus with cucumber and tomato slices on whole wheat pita
Oatmeal with fruit and low-fat chicken sausage
Baked sweet potato topped with low-fat cottage cheese
Prime your body for exercise by choosing carbohydrate-rich foods for your pre-workout meal. When possible, give yourself at least 30 minutes to digest the food and absorb the nutrients. Experiment with which foods work best for your body.
Tips on What to Eat Pre Workout
Should you eat before working out? Is it better to exercise on an empty stomach so that you tap into your fat stores and burn them away? What if you have a sensitive stomach? Should it be carbs or protein or both?? So many questions!
The bottom line: When you eat carbohydrate-rich foods before exercise, you will perform better--mentally and physically--during your workout. The question then becomes, what works best for your body?
Sensitive Stomach?
Choose low-fiber and low-fat foods before exercise. Try to eat at least one hour before beginning your workout. Skip the peanut butter and high-fiber dry cereals before your workout. Fat and fiber hold food in the stomach longer and with your sensitive stomach, you want the food that you eat before a workout to be digested and out of your gut when you start exercise. Best low-fat, low-fiber foods:
Banana
Low-fat yogurt
Whole wheat English muffin
Trying to Burn Fat?
While it is true that exercise on an empty stomach allows you to burn fat during exercise, this does not translate to a reduction in body fat. When the body is burning fat for fuel during exercise, it inevitably means that you are working out at a lower intensity. What does that mean? It means that you are burning fewer calories per minute of exercise.
To really blast through fat stores, you need to be in the carbohydrate-burning zone. When your body is using carbohydrate to fuel exercise, it means that you are burning more calories per minute. When carbohydrate isn’t available, your intensity drops, both physically and mentally. Exercise on an empty stomach generally feels much harder. Choose a satisfying meal or snack, but keep the high calorie additions to a minimum if you are trying to lose body fat. Give yourself 30-60 minutes to digest and then hit a high intensity workout. Best lower calorie, carbohydrate-rich foods to blast fat:
Unsweetened cereal with skim milk and fruit
Toast with light spread of almond butter and preserves
Low-fat yogurt-fruit parfait
Protein to Build Muscle?
Eating protein-rich foods before exercise won’t necessarily lead to bigger muscles. Focus your attention on protein-rich chicken, salmon, turkey and Greek yogurt for after your workout when your muscles are more receptive to the powerful muscle-building affects of protein.
Before any workout, you need carbs. Carbohydrate powers exercise, especially high-intensity workouts like weight lifting. You can blow through your glycogen stores (carbohydrate stores) during a heavy lifting workout. When glycogen levels get low, mental and physical energy will drop. When trying to build muscle it’s a good idea to incorporate small amounts protein into every meal and snack, provided that you aren’t sacrificing carbohydrates. Choose pre-workout meals and snacks that provide carbohydrate and a bit of protein for extra calories to build lean mass. Best muscle-building options:
Hummus with cucumber and tomato slices on whole wheat pita
Oatmeal with fruit and low-fat chicken sausage
Baked sweet potato topped with low-fat cottage cheese
Prime your body for exercise by choosing carbohydrate-rich foods for your pre-workout meal. When possible, give yourself at least 30 minutes to digest the food and absorb the nutrients. Experiment with which foods work best for your body.
Ten Tips for a Fast Transition
Submitted by Dan Jordan
Ten Tips for a Fast Transition
1. Practice your plan
Have a plan of exactly what you are going to do and practice it over and over again until you are fast with no mistakes. Practice it physically several times in training and then rehearse it mentally several times on race morning. By the time you are in transition on race day, you should be moving on autopilot. Never try something new on race day.
2. Be a minimalist
The fewer tasks you have to do in the transition area, the faster you will go. Skip the socks and get rid of anything you don't absolutely need. Clutter will slow you down.
3. Bike shoes in the pedals
Coasting down the course at 15 mph while you put your feet in your shoes will move you far ahead of your buddy sitting on his butt in T1 doing the same task. Set your bike up in the transition area with your shoes attached to the pedals and rubber bands looped between the heels and frame, holding the shoes horizontal. On leaving T1, pedal with your feet on top of your shoes. Once you are cruising at speed, coast and slip your feet into your shoes. Keep your eyes ahead on the road, not down on your feet. On the return, slip your feet out of your shoes before you reach T2. Learn this skill first on an indoor trainer before taking it out on the open road.
4. Run with your bike
The distance from rack to mount line can be considerable at large triathlons. By running safely and quickly with your bike, it is easy to fly over this distance. Run upright with good form on the left side of your bike, holding your seat with your right hand. Your left arm swings by your side. Hold the bike upright to go straight and lean it to the side to turn. Practice in an empty parking lot.
5. Speed over the mount/dismount line
Learn a cyclo-cross mount and dismount to cruise over this line without losing any momentum. In the race you will be doing this in bare feet but initially learn and practice this skill wearing running shoes.
6. Attach your stuff to your bike
Handling small items sucks up time. Everything you need on the bike course should be attached to your bike. Tape gels to the frame, water bottles should already be on board, sunglasses looped to a cable, spare tube in a seat pack and CO2 cartridge taped to the seat post.
7. One outfit for all occasions
Start the swim with your full bike/run outfit under your wetsuit. A one piece tri-suit is ideal. Any clothing changes will add lots of time.
8. Navigation
Have you ever come out of a different mall door at Christmas time and had trouble finding your car? You can have a similar experience in a large transition area. Note where your rack spot is and how to find it from the swim exit and bike entrance. From your rack, know where the bike and run exits are and the quickest route to them.
9. Speed laces and baby powder
Tying your running shoe laces in a bow takes time. Eliminate this step using lace locks or speed laces. To help your feet slide smoothly into your running shoes, prime them with a sprinkling of baby powder.
10. Grab and go
In T2, grab what you need and go. Put on your hat and fuel belt while you are running. It is always faster to complete your tasks moving down the course rather than standing in front of your rack.
Ten Tips for a Fast Transition
1. Practice your plan
Have a plan of exactly what you are going to do and practice it over and over again until you are fast with no mistakes. Practice it physically several times in training and then rehearse it mentally several times on race morning. By the time you are in transition on race day, you should be moving on autopilot. Never try something new on race day.
2. Be a minimalist
The fewer tasks you have to do in the transition area, the faster you will go. Skip the socks and get rid of anything you don't absolutely need. Clutter will slow you down.
3. Bike shoes in the pedals
Coasting down the course at 15 mph while you put your feet in your shoes will move you far ahead of your buddy sitting on his butt in T1 doing the same task. Set your bike up in the transition area with your shoes attached to the pedals and rubber bands looped between the heels and frame, holding the shoes horizontal. On leaving T1, pedal with your feet on top of your shoes. Once you are cruising at speed, coast and slip your feet into your shoes. Keep your eyes ahead on the road, not down on your feet. On the return, slip your feet out of your shoes before you reach T2. Learn this skill first on an indoor trainer before taking it out on the open road.
4. Run with your bike
The distance from rack to mount line can be considerable at large triathlons. By running safely and quickly with your bike, it is easy to fly over this distance. Run upright with good form on the left side of your bike, holding your seat with your right hand. Your left arm swings by your side. Hold the bike upright to go straight and lean it to the side to turn. Practice in an empty parking lot.
5. Speed over the mount/dismount line
Learn a cyclo-cross mount and dismount to cruise over this line without losing any momentum. In the race you will be doing this in bare feet but initially learn and practice this skill wearing running shoes.
6. Attach your stuff to your bike
Handling small items sucks up time. Everything you need on the bike course should be attached to your bike. Tape gels to the frame, water bottles should already be on board, sunglasses looped to a cable, spare tube in a seat pack and CO2 cartridge taped to the seat post.
7. One outfit for all occasions
Start the swim with your full bike/run outfit under your wetsuit. A one piece tri-suit is ideal. Any clothing changes will add lots of time.
8. Navigation
Have you ever come out of a different mall door at Christmas time and had trouble finding your car? You can have a similar experience in a large transition area. Note where your rack spot is and how to find it from the swim exit and bike entrance. From your rack, know where the bike and run exits are and the quickest route to them.
9. Speed laces and baby powder
Tying your running shoe laces in a bow takes time. Eliminate this step using lace locks or speed laces. To help your feet slide smoothly into your running shoes, prime them with a sprinkling of baby powder.
10. Grab and go
In T2, grab what you need and go. Put on your hat and fuel belt while you are running. It is always faster to complete your tasks moving down the course rather than standing in front of your rack.
Tuesday, May 18, 2010
massage therapy
Lets support fellow club member Ray Arroyo who is working on becoming a massage therapist through the Lone Star College - Cy Fair!!!! Starting May 19th until August 12th, students are required to practice for a certain number of hours before taking their exam. You can call or e-mail him to make an appointment: raa26pt2@hotmail.com or 832-407-0211. 1 hour massage is only $25!!! Monday, Wednesday, Thursday 9:00 a.m. - 12:45. You can also call the college for other appointment times, 832-482-1022 or e-mail cfmtherapy@lonestar.edu.
Friday, May 14, 2010
Ten for Texas Running Program
Ten for Texas Running Program presented by Coach Dana Lyons!!!!!!!!!
12-Week Program July 17 - October 5, 2010
Click on the following link for more details!!!!
http://campaign.constantcontact.com/render?v=001ritck83OfZkelx6ny5yFO4UML4sAauRrioqmkmJ2o74QN-WBojv7r01XWXQ7IvxfQ39Go_XHwb1sSNrOU6GcIiemjRRqLG_OzH57afZpWbrFppSdyG47C1wecCwsKSqZpCffspYJaxw%3D
12-Week Program July 17 - October 5, 2010
Click on the following link for more details!!!!
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Wednesday, May 12, 2010
Organized Ride & Club Meeting
There will be an organized ride this Saturday (May 15th), leaving the Branch Crossing YMCA at 8:00 a.m. Sag & refreshements will not be provided, however appetizers will be provided at Monday's (May 17th) club meeting and social, which will be held at Rico's - Indian Springs from 6:30 p.m. - 8:30 p.m. Hope to see you there!!!!!
Tuesday, May 11, 2010
Do Weak Hips Cause Pronation?
Submitted by Susan Rouse
New research suggests weak hips are behind injuries throughout the body
By Mackenzie Lobby
As featured in the December 2009 issue of Running Times Magazine
See if this sounds familiar: First your Achilles flares up. The next week your knee starts bothering you. Then your hamstring gets all hitchy. And all on your left side. It can't be a coincidence. It's gotta be the shoes, right?
Conventional wisdom has cast atypical pronation, or the inward roll of the foot upon striking the ground, as the running injury scapegoat. And while the torsional forces caused by atypical pronation shouldn't be disregarded in diagnosing an injury, new research suggests we look deeper, or rather, higher.
A recent literature review published in Sports Health calls for a top-down, rather than ground-up, approach when it comes to identifying the source of running injuries. Reed Ferber, Ph.D., and colleagues looked at 283 studies that examined running-related injuries and concluded that the connections between weak hip stabilization muscles and running injuries were far more conclusive than those of atypical foot pronation.
Ferber, the director at the Running Injury Clinic in association with the University of Calgary, describes the kinetic chain that makes up a human body on the run: "Typical mechanics are for your foot to pronate or collapse inwards, the lower leg then internally rotates, and with that, your upper leg internally rotates as well."
He says the foot will automatically collapse inwards because of the force created by its contact with the ground. Since the lower leg must follow the foot, it also internally rotates upon foot strike. "It's like a wrench and a bolt," Ferber says. "If the bolt turns, that being your ankle, the wrench is going to move with it, the wrench being your shin."
So, no matter what, your foot and lower leg respond to the impact force of the foot hitting the ground by rolling. The upper leg is another story. While you want your upper leg to move in conjunction with the foot and lower leg, weak hip stabilization strength prevents you from controlling your femur effectively. This is the root cause of much of patellofemoral pain syndrome, or runner's knee. "There's a misalignment occurring at the knee joint where it's going to collapse too far in because you don't have the strength to control how quickly it moves or how far it moves in," Ferber says. This is when misdiagnosis often occurs. Weak hips lead to a collapse inwards of the knee and thus the foot, called "induced pronation," because the foot is being forced inwards. Since this appears to be an excessively pronating foot, high-stability shoes or orthotics are prescribed. While this will relieve knee pain for some, many will continue to struggle regardless of their shoes because their hips lack strength.
Hip, Hip, Hooray
Ferber drives the point home by referring to research out of the University of Wisconsin, Milwaukee. Jennifer Earl, Ph.D., ATC, and colleagues prescribed a hip-strengthening program to a group of healthy female runners for eight weeks. In addition to showing a predictable increase in hip strength at the end of the program, the runners also exhibited significantly less pronation (measured by how far the heel collapsed inwards). Most impressive, the participants experienced 57 percent less pronation at the ankle joint.
"Mike Smith, who coaches the distance squad at Kansas State, as well as Olympian Christian Smith, says that this is one of the problem areas he focuses on with runners. "We often see poor hip strength coinciding with poor overall strength," he says. As such, Smith's runners spend lots of time on what many people consider supplemental exercises, but which Smith, co-creator of runningdvds.com, sees as fundamental for any runner wanting to consistently train injury-free.
Alli Grace (pictured on right, above), who runs for ZAP Fitness, is a testament to the importance of this type of strengthening. After years of struggling with IT band syndrome at the University of Kentucky, she finally identified hip weakness as the root of the problem. "I could tell my hips and butt areas were weak because once I started doing more core and drills at ZAP, I would feel my hip flexors, tensor fasciae latae, and gluteus medius/maximus muscles tense up during these exercises," Grace says.
She adds, "By strengthening the core and hips, I could handle more training, and was stronger and more powerful as a runner. It's so important to have strength in these areas, especially at the later stages of a race -- you can power through better." Since regularly incorporating hip-strengthening work into her routine and not losing down time to injury, Grace has set PRs at 5,000m (15:47) and 10,000m (33:12).
The Weak Hips Test
Do you need to strengthen your hips? Try the single-leg squat test (pictured right) to find out.
As you would do with a regular squat, keep your back straight and prepare to perform a "sitting" motion. Pick one foot off the ground and put it behind you as you squat on the other leg. Envision a straight line going from the hip, to the knee, and then to the toes of the planted leg. Avoid tilting your pelvis forward as you squat.
If the knee on the side of the planted foot falls inwards and you're unable to maintain that straight line, you need to get hip to the following strengthening exercises.
How to be a Hipster
The main hip muscles to focus on strengthening are the hip adductors, hip abductors, gluteus medius, tensor fasciae latae, piriformis, and hip flexors. If you're already injured, Ferber emphasizes the importance of "positive daily stress." Translation: Do the exercises below every day. Once you're out of the woods, two to three times a week is sufficient.
Perform 10 repetitions of each of the following exercises. For those that require you to work each side individually, finish the 10 reps before switching to the other side. Do the exercises in smooth, controlled motions. Hold each rep for two seconds. Start with one set of 10 the first day, two sets the second and third days, and three sets from the fourth day onwards. Once you're familiar with these exercises, they should take about 20 minutes to complete. Says Ferber, "We tell our patients that they are actually going to notice a positive improvement within 10 to 14 days."
1) THE BRIDGE
Lying on your back with your arms at your sides and your knees bent, slowly lift your bottom off the floor. Think of drawing a straight line from your shoulders, through your hips, ending at your knees. Hold for two seconds and lower yourself back to the ground.
2) LEG RAISE
Stay on your back with your arms at your sides and your knees bent. Straighten one leg and raise it upwards to reach a 45-degree angle with the ground. Be sure your foot is flexed and your toes are facing the sky. Lower slowly and repeat.
3) HIP EXTENSION
Lying face-down with your legs extended, lift one leg and hold for two seconds. As you lift, your gluteus medius muscles should respond by tightening.
4) HIP ABDUCTION
Lie on one side of your body with your arm closest to the ground extended and your legs straight. Use your other arm to brace your body. Lift the upper leg in a scissor-like motion. Hold and lower.
5) STANDING HIP ABDUCTION
Place your right hand on your hip and the left on a chair or table to help balance your body. With your left leg straight and planted firmly on the ground, lift your right leg to the side and hold for two seconds.
6) HIP FLEXION
Remain standing by the chair or table to stabilize your body. While you balance yourself with the hand closest to the chair, lift the opposite leg and bend the knee to a 90-degree angle with your torso.
Once you've mastered the first six, consider trying these more advanced exercises:
7) STANDING LUNGE
With your hands on your hips, take an exaggerated step out, bend the knee, and lower your body so your front leg is bent at a 90-degree angle. You should be able to draw a straight line from your toes up to your knee. Once you reach that 90-degree angle, slowly raise your body back up and step back to your original position. Alternate sides.
8) SINGLE-LEG BRIDGING
As in the original bridge, lie on your back with your hands at your sides. With one knee bent and the other straight, raise your bottom off the ground. Be sure a straight line follows from your shoulders, to the hip, knee, and toes of the extended leg. Hold, lower, repeat, and switch sides.
Copyright © 2010 Running Times Magazine - All Rights Reserved.
http://runningtimes.com/Print.aspx?articleID=18359
New research suggests weak hips are behind injuries throughout the body
By Mackenzie Lobby
As featured in the December 2009 issue of Running Times Magazine
See if this sounds familiar: First your Achilles flares up. The next week your knee starts bothering you. Then your hamstring gets all hitchy. And all on your left side. It can't be a coincidence. It's gotta be the shoes, right?
Conventional wisdom has cast atypical pronation, or the inward roll of the foot upon striking the ground, as the running injury scapegoat. And while the torsional forces caused by atypical pronation shouldn't be disregarded in diagnosing an injury, new research suggests we look deeper, or rather, higher.
A recent literature review published in Sports Health calls for a top-down, rather than ground-up, approach when it comes to identifying the source of running injuries. Reed Ferber, Ph.D., and colleagues looked at 283 studies that examined running-related injuries and concluded that the connections between weak hip stabilization muscles and running injuries were far more conclusive than those of atypical foot pronation.
Ferber, the director at the Running Injury Clinic in association with the University of Calgary, describes the kinetic chain that makes up a human body on the run: "Typical mechanics are for your foot to pronate or collapse inwards, the lower leg then internally rotates, and with that, your upper leg internally rotates as well."
He says the foot will automatically collapse inwards because of the force created by its contact with the ground. Since the lower leg must follow the foot, it also internally rotates upon foot strike. "It's like a wrench and a bolt," Ferber says. "If the bolt turns, that being your ankle, the wrench is going to move with it, the wrench being your shin."
So, no matter what, your foot and lower leg respond to the impact force of the foot hitting the ground by rolling. The upper leg is another story. While you want your upper leg to move in conjunction with the foot and lower leg, weak hip stabilization strength prevents you from controlling your femur effectively. This is the root cause of much of patellofemoral pain syndrome, or runner's knee. "There's a misalignment occurring at the knee joint where it's going to collapse too far in because you don't have the strength to control how quickly it moves or how far it moves in," Ferber says. This is when misdiagnosis often occurs. Weak hips lead to a collapse inwards of the knee and thus the foot, called "induced pronation," because the foot is being forced inwards. Since this appears to be an excessively pronating foot, high-stability shoes or orthotics are prescribed. While this will relieve knee pain for some, many will continue to struggle regardless of their shoes because their hips lack strength.
Hip, Hip, Hooray
Ferber drives the point home by referring to research out of the University of Wisconsin, Milwaukee. Jennifer Earl, Ph.D., ATC, and colleagues prescribed a hip-strengthening program to a group of healthy female runners for eight weeks. In addition to showing a predictable increase in hip strength at the end of the program, the runners also exhibited significantly less pronation (measured by how far the heel collapsed inwards). Most impressive, the participants experienced 57 percent less pronation at the ankle joint.
"Mike Smith, who coaches the distance squad at Kansas State, as well as Olympian Christian Smith, says that this is one of the problem areas he focuses on with runners. "We often see poor hip strength coinciding with poor overall strength," he says. As such, Smith's runners spend lots of time on what many people consider supplemental exercises, but which Smith, co-creator of runningdvds.com, sees as fundamental for any runner wanting to consistently train injury-free.
Alli Grace (pictured on right, above), who runs for ZAP Fitness, is a testament to the importance of this type of strengthening. After years of struggling with IT band syndrome at the University of Kentucky, she finally identified hip weakness as the root of the problem. "I could tell my hips and butt areas were weak because once I started doing more core and drills at ZAP, I would feel my hip flexors, tensor fasciae latae, and gluteus medius/maximus muscles tense up during these exercises," Grace says.
She adds, "By strengthening the core and hips, I could handle more training, and was stronger and more powerful as a runner. It's so important to have strength in these areas, especially at the later stages of a race -- you can power through better." Since regularly incorporating hip-strengthening work into her routine and not losing down time to injury, Grace has set PRs at 5,000m (15:47) and 10,000m (33:12).
The Weak Hips Test
Do you need to strengthen your hips? Try the single-leg squat test (pictured right) to find out.
As you would do with a regular squat, keep your back straight and prepare to perform a "sitting" motion. Pick one foot off the ground and put it behind you as you squat on the other leg. Envision a straight line going from the hip, to the knee, and then to the toes of the planted leg. Avoid tilting your pelvis forward as you squat.
If the knee on the side of the planted foot falls inwards and you're unable to maintain that straight line, you need to get hip to the following strengthening exercises.
How to be a Hipster
The main hip muscles to focus on strengthening are the hip adductors, hip abductors, gluteus medius, tensor fasciae latae, piriformis, and hip flexors. If you're already injured, Ferber emphasizes the importance of "positive daily stress." Translation: Do the exercises below every day. Once you're out of the woods, two to three times a week is sufficient.
Perform 10 repetitions of each of the following exercises. For those that require you to work each side individually, finish the 10 reps before switching to the other side. Do the exercises in smooth, controlled motions. Hold each rep for two seconds. Start with one set of 10 the first day, two sets the second and third days, and three sets from the fourth day onwards. Once you're familiar with these exercises, they should take about 20 minutes to complete. Says Ferber, "We tell our patients that they are actually going to notice a positive improvement within 10 to 14 days."
1) THE BRIDGE
Lying on your back with your arms at your sides and your knees bent, slowly lift your bottom off the floor. Think of drawing a straight line from your shoulders, through your hips, ending at your knees. Hold for two seconds and lower yourself back to the ground.
2) LEG RAISE
Stay on your back with your arms at your sides and your knees bent. Straighten one leg and raise it upwards to reach a 45-degree angle with the ground. Be sure your foot is flexed and your toes are facing the sky. Lower slowly and repeat.
3) HIP EXTENSION
Lying face-down with your legs extended, lift one leg and hold for two seconds. As you lift, your gluteus medius muscles should respond by tightening.
4) HIP ABDUCTION
Lie on one side of your body with your arm closest to the ground extended and your legs straight. Use your other arm to brace your body. Lift the upper leg in a scissor-like motion. Hold and lower.
5) STANDING HIP ABDUCTION
Place your right hand on your hip and the left on a chair or table to help balance your body. With your left leg straight and planted firmly on the ground, lift your right leg to the side and hold for two seconds.
6) HIP FLEXION
Remain standing by the chair or table to stabilize your body. While you balance yourself with the hand closest to the chair, lift the opposite leg and bend the knee to a 90-degree angle with your torso.
Once you've mastered the first six, consider trying these more advanced exercises:
7) STANDING LUNGE
With your hands on your hips, take an exaggerated step out, bend the knee, and lower your body so your front leg is bent at a 90-degree angle. You should be able to draw a straight line from your toes up to your knee. Once you reach that 90-degree angle, slowly raise your body back up and step back to your original position. Alternate sides.
8) SINGLE-LEG BRIDGING
As in the original bridge, lie on your back with your hands at your sides. With one knee bent and the other straight, raise your bottom off the ground. Be sure a straight line follows from your shoulders, to the hip, knee, and toes of the extended leg. Hold, lower, repeat, and switch sides.
Copyright © 2010 Running Times Magazine - All Rights Reserved.
http://runningtimes.com/Print.aspx?articleID=18359
SOCIAL - Lonestar Multisport club meeting
Rico's (Indian Springs)
Monday, May 17
6:30pm
Monday, May 17
6:30pm
Club meeting will be a social and we'll be taking a group photo!
Friday, April 30, 2010
Bikram Yoga The Woodlands
Don’t forget to use your 1 week pass to Bikram Yoga The Woodlands…
If you did not receive a pass, please e-mail Jennifer Zambrano jendanyell@yahoo.com
If you did not receive a pass, please e-mail Jennifer Zambrano jendanyell@yahoo.com
CB&I Triathlon
CB&I Triathlon –
Good luck to those who are racing this weekend!!!!! Lets plan on meeting in front of the playground area for a group photo at 9:45 a.m.!!!!!!
Good luck to those who are racing this weekend!!!!! Lets plan on meeting in front of the playground area for a group photo at 9:45 a.m.!!!!!!
Volunteer call for YMCA Trail Run – Saturday May 8th
Volunteer call for YMCA Trail Run – Saturday May 8th
http://www.southcounty-ymca.org/dyncat.cfm?catid=3044
The YMCA needs 15-20 volunteers to help with the kid's course direction and chip removal. Most volunteers will be finished by 8:30am. They are asking that a few volunteers to stay on the course for the other events (3k walk, 5k run). These volunteers should be finished around 9:15am.
Contact Jennifer Zambrano if interested – jendanyell@yahoo.com
http://www.southcounty-ymca.org/dyncat.cfm?catid=3044
The YMCA needs 15-20 volunteers to help with the kid's course direction and chip removal. Most volunteers will be finished by 8:30am. They are asking that a few volunteers to stay on the course for the other events (3k walk, 5k run). These volunteers should be finished around 9:15am.
Contact Jennifer Zambrano if interested – jendanyell@yahoo.com
Wednesday, April 14, 2010
My 10 Favorite Races: By Gale Bernhardt
Submitted by Susie Schreiber
My 10 Favorite Races:
By Gale Bernhardt
Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. Her first Olympic experience was as a personal cycling coach at the 2000 Games in Sydney. She currently serves as one of the World Cup coaches for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's pre-built, easy-to-follow cycling and triathlon training plans. Let Gale and Active Trainer help you succeed.
I've been hooked on endurance sports since 1986. In that time, I've had the good fortune to participate in, and be a spectator at, some fantastic events.
When asked to boil it down to my top 10, it was tough. Be forewarned that some of these races fill up some seven months to a year in advance. If you want to experience any of these fun events, look into registering soon.
1. Tri Glenwood Triathlon — Glenwood Springs, Colorado
This event was one of my first triathlons, and it is still going strong. One of the things that makes this event special is that the organizers actually cool down the historic Glenwood Springs Hot Springs pool so that triathletes can begin the race with an open-water-style pool swim.
There was a bagpipe musician playing the pipes in a location tucked away beside the trail. It seemed magical.
Heats of racers swim circular laps in the historic pool, which measures 405 feet long and 100 feet wide. What also makes this event special is the post-race party, featuring a barbecue and awards ceremony. The food and hand-crafted awards have always been top notch.
2. Loveland Lake to Lake Triathlon — Loveland, Colorado
Yes, you might say this is my hometown favorite, but the event has earned its spot on this list. The current swim begins in Lake Loveland, with perfect views of Longs Peak and Mount Meeker toward the west. The bike ride is a challenging loop to Horsetooth Reservoir and back, one of my regular (and favorite) local rides. Made for strong cyclists, the course is a hilly 30 miles.
The event finishes with a flat run, great food and awards in the amphitheater. Athletes can go for a cool-down walk in Benson Sculpture Park that showcases beautiful pieces from the artist community living in or visiting Loveland. Artists showcase work in these parks each August at America's largest outdoor sculpture shows Loveland Sculpture Invitational and Art in the Park.
3. Leadville 100 Mountain Bike Race — Leadville, Colorado
The first time I did this race was in 2005, several years before Lance Armstrong made it one of his favorite races. With a cut-off time of 12 hours, I managed to score the "Last Ass Up the Pass" trophy with a blazing time of 11:59:55. Yes, a five-second, by-the-lycra-threads-of-my-shorts victory.
This narrow victory made me want to go back for more. I not only wanted more racing, where the majority of the event is held at altitudes above 10,000 feet, but more of the mountain town. After completing the 2005 event I read several books on the rich history of Leadville; which made me further respect the town, the people and its contributions to the state of Colorado, as well as the nation's history.
Some names of famous people getting their start in Leadville, or having Leadville significantly influence their course in life, include J.J. & (The Unsinkable) Molly Brown, H.A.W. (Horace) and Baby Doe Tabor, Daniel Guggenheim and Charles Boettcher. Of course the riches of gold and silver brought outlaws and lawmen the likes of the Younger Gang, Doc Holliday, Bat Masterson and the Earp brothers.
Honoring that rough and tumble history, race organizers give out great prizes that include ore carts, mining pans with real gold dust, belt buckles, pendants for women, whiskey and a small taste of the wild west via mountain bike. "You're better than you think you are, you can do more than you think you can."
4. Bighorn Mountain Wild and Scenic Trail Run — Sheridan and Dayton, Wyoming
I've done the 30K and the 50K events and both begin with a bus ride to the starting location. Both groups are dropped off at the same location, but 50K racers do a 20K loop in the mountains before heading back to Dayton on the same route as the 30K racers.
The route includes jeep roads, single-track trail, running through fields of thigh-deep wild flowers and finishes on a dirt road that takes you back to the park where you can soak tired legs and feet in the river. The years that I ran the event, there was a bagpipe musician playing the pipes in a location tucked away beside the trail. It seemed magical.
A group of us did a lot of training runs together, and I ran the entire 50K with a friend of mine. Though she is a much better runner than I, she was willing to hang with me. This event made me realize how much I enjoyed training for long endurance events with friends. It really is all about the journey.
5. Ironman — Multiple events world-wide, with the crown jewel in Kailua-Kona, Hawaii
Ironman-distance racing was made iconic world-wide via the television coverage of the Hawaiian Ironman event held in Kailua-Kona. The Ironman family has since expanded to host multiple events around the world.
In the mainstream sports world, it is arguably the accomplishments of Ironman athletes that associate the word "triathlon" with challenge, toughness, pain, endurance, overcoming obstacles and success. If you don't want to put yourself through racing one of these events, I highly recommend watching the start of one of these races and then return to watch the last hour of finishers.
6. ITU World Championships — Varies from year to year
I love the fast-paced racing of International Triathlon Union (ITU) events. This multiple-loop, draft-legal format is a kick to watch, and my favorite courses feature big hills on the bike and maybe the run, too. These events showcase athlete speed, tactics and guts. These events are the path to the Olympic Games -- and I'm a Games addict.
Amateur (age group) athletes around the world go through a qualification process within their nation to travel to the ITU World Championships to represent their respective countries. In the U.S.A. the process to qualify for Team U.S.A. is listed on the USA Triathlon website. As an athlete representing your country, you march in a parade of nations modeled after the opening and closing ceremonies of the Olympic Games.
I felt extremely patriotic racing in my nation's colors, in my team uniform and in the parade. A bonus for age groupers is watching the Elite ITU World Championship event that contains multiple current and future Olympians. If you can't travel to the Olympics, perhaps you can race yourself and watch the Elite ITU World Championships with an Olympic-quality field.
7. Winter Park Mountain Bike Race Series — Winter Park, Colorado
In particular, my favorite course is the Tipperary Creek event known as "King of the Rockies". This course was the beginning of mountain bike racing for me, and the King of the Rockies used to be a stage race. I like the idea of mountain bike stage racing and miss that aspect of the event; but I still like this course. It begins on a wide service road and allows the group to get spaced out before heading up a wide-track climb.
This climb further separates racers so you can really enjoy the single-track. You ride through lush green meadows and forest. The trail hosts roots, rocky sections, a few areas of technical challenge and water crossing. The water can be deep and spectator pleasing. Organizers have expanded over the years to host eight events within the series. There is plenty of fun to be had over the entire season.
8. BolderBOULDER 10K — Boulder, Colorado
In true Boulder style, this race has top elite racers, fast age groupers, those just trying to finish and the costumed group. In 2009, the event attracted more than 54,000 racers. The on-course entertainment has grown so big that it has its own page on the website. Not listed are the numerous belly dancers, costumed people and only-in-Boulder characters.
All runners finish in the University of Colorado's Folsum Field, and many hang around post-race to watch the elites run in a separate wave after the citizen's race. By the time I ran into the stadium (fast runners are staged first), the place was packed so it sounded like the entire stadium was cheering for me. You gotta do this race at least once.
9. USTS Indianapolis — Indianapolis, Illinois
The last two events on my list are now extinct. I'm hoping that by showcasing them here perhaps it will somehow bring them back to life.
This particular event was part of the U.S. Triathlon Series of events, sponsored by Bud Light. The best part of this event was that I got to ride my bike on the Indianapolis 500 Race Track. This race track is rich in automotive and racing history. I recall riding past the light tower that is used to start the race. I had to slow down just to get a full look at the tower, it is so enormous.
Who wouldn't ride fast on the Indy track?
10. Scott Tinley's Dirty Adventures — Ft. Collins, Colorado
Tinley's Dirty Adventures used to be a national series. Though my local Colorado Tinley's race no longer exists, Tinley's Adventures continues to thrive in southern California. I loved this event because it offered shorter, easier courses for beginners and tougher courses for advanced racers. You could race one event or more events over the course of three days.
Those that wanted extra challenge could enter the "Toughest Competition," which was essentially multisport stage racing. My race began on Friday with a mountain bike time trial. The second day was an off-road triathlon and the third day was an off-road duathlon. Great fun!
It is worth mentioning that Scott Tinley's contributions to the sport of triathlon and to dirty fun are recognized in the XTERRA Hall of Fame.
My 10 Favorite Races:
By Gale Bernhardt
Gale Bernhardt was the USA Triathlon team coach at the 2003 Pan American Games and 2004 Athens Olympics. Her first Olympic experience was as a personal cycling coach at the 2000 Games in Sydney. She currently serves as one of the World Cup coaches for the International Triathlon Union's Sport Development Team. Thousands of athletes have had successful training and racing experiences using Gale's pre-built, easy-to-follow cycling and triathlon training plans. Let Gale and Active Trainer help you succeed.
I've been hooked on endurance sports since 1986. In that time, I've had the good fortune to participate in, and be a spectator at, some fantastic events.
When asked to boil it down to my top 10, it was tough. Be forewarned that some of these races fill up some seven months to a year in advance. If you want to experience any of these fun events, look into registering soon.
1. Tri Glenwood Triathlon — Glenwood Springs, Colorado
This event was one of my first triathlons, and it is still going strong. One of the things that makes this event special is that the organizers actually cool down the historic Glenwood Springs Hot Springs pool so that triathletes can begin the race with an open-water-style pool swim.
There was a bagpipe musician playing the pipes in a location tucked away beside the trail. It seemed magical.
Heats of racers swim circular laps in the historic pool, which measures 405 feet long and 100 feet wide. What also makes this event special is the post-race party, featuring a barbecue and awards ceremony. The food and hand-crafted awards have always been top notch.
2. Loveland Lake to Lake Triathlon — Loveland, Colorado
Yes, you might say this is my hometown favorite, but the event has earned its spot on this list. The current swim begins in Lake Loveland, with perfect views of Longs Peak and Mount Meeker toward the west. The bike ride is a challenging loop to Horsetooth Reservoir and back, one of my regular (and favorite) local rides. Made for strong cyclists, the course is a hilly 30 miles.
The event finishes with a flat run, great food and awards in the amphitheater. Athletes can go for a cool-down walk in Benson Sculpture Park that showcases beautiful pieces from the artist community living in or visiting Loveland. Artists showcase work in these parks each August at America's largest outdoor sculpture shows Loveland Sculpture Invitational and Art in the Park.
3. Leadville 100 Mountain Bike Race — Leadville, Colorado
The first time I did this race was in 2005, several years before Lance Armstrong made it one of his favorite races. With a cut-off time of 12 hours, I managed to score the "Last Ass Up the Pass" trophy with a blazing time of 11:59:55. Yes, a five-second, by-the-lycra-threads-of-my-shorts victory.
This narrow victory made me want to go back for more. I not only wanted more racing, where the majority of the event is held at altitudes above 10,000 feet, but more of the mountain town. After completing the 2005 event I read several books on the rich history of Leadville; which made me further respect the town, the people and its contributions to the state of Colorado, as well as the nation's history.
Some names of famous people getting their start in Leadville, or having Leadville significantly influence their course in life, include J.J. & (The Unsinkable) Molly Brown, H.A.W. (Horace) and Baby Doe Tabor, Daniel Guggenheim and Charles Boettcher. Of course the riches of gold and silver brought outlaws and lawmen the likes of the Younger Gang, Doc Holliday, Bat Masterson and the Earp brothers.
Honoring that rough and tumble history, race organizers give out great prizes that include ore carts, mining pans with real gold dust, belt buckles, pendants for women, whiskey and a small taste of the wild west via mountain bike. "You're better than you think you are, you can do more than you think you can."
4. Bighorn Mountain Wild and Scenic Trail Run — Sheridan and Dayton, Wyoming
I've done the 30K and the 50K events and both begin with a bus ride to the starting location. Both groups are dropped off at the same location, but 50K racers do a 20K loop in the mountains before heading back to Dayton on the same route as the 30K racers.
The route includes jeep roads, single-track trail, running through fields of thigh-deep wild flowers and finishes on a dirt road that takes you back to the park where you can soak tired legs and feet in the river. The years that I ran the event, there was a bagpipe musician playing the pipes in a location tucked away beside the trail. It seemed magical.
A group of us did a lot of training runs together, and I ran the entire 50K with a friend of mine. Though she is a much better runner than I, she was willing to hang with me. This event made me realize how much I enjoyed training for long endurance events with friends. It really is all about the journey.
5. Ironman — Multiple events world-wide, with the crown jewel in Kailua-Kona, Hawaii
Ironman-distance racing was made iconic world-wide via the television coverage of the Hawaiian Ironman event held in Kailua-Kona. The Ironman family has since expanded to host multiple events around the world.
In the mainstream sports world, it is arguably the accomplishments of Ironman athletes that associate the word "triathlon" with challenge, toughness, pain, endurance, overcoming obstacles and success. If you don't want to put yourself through racing one of these events, I highly recommend watching the start of one of these races and then return to watch the last hour of finishers.
6. ITU World Championships — Varies from year to year
I love the fast-paced racing of International Triathlon Union (ITU) events. This multiple-loop, draft-legal format is a kick to watch, and my favorite courses feature big hills on the bike and maybe the run, too. These events showcase athlete speed, tactics and guts. These events are the path to the Olympic Games -- and I'm a Games addict.
Amateur (age group) athletes around the world go through a qualification process within their nation to travel to the ITU World Championships to represent their respective countries. In the U.S.A. the process to qualify for Team U.S.A. is listed on the USA Triathlon website. As an athlete representing your country, you march in a parade of nations modeled after the opening and closing ceremonies of the Olympic Games.
I felt extremely patriotic racing in my nation's colors, in my team uniform and in the parade. A bonus for age groupers is watching the Elite ITU World Championship event that contains multiple current and future Olympians. If you can't travel to the Olympics, perhaps you can race yourself and watch the Elite ITU World Championships with an Olympic-quality field.
7. Winter Park Mountain Bike Race Series — Winter Park, Colorado
In particular, my favorite course is the Tipperary Creek event known as "King of the Rockies". This course was the beginning of mountain bike racing for me, and the King of the Rockies used to be a stage race. I like the idea of mountain bike stage racing and miss that aspect of the event; but I still like this course. It begins on a wide service road and allows the group to get spaced out before heading up a wide-track climb.
This climb further separates racers so you can really enjoy the single-track. You ride through lush green meadows and forest. The trail hosts roots, rocky sections, a few areas of technical challenge and water crossing. The water can be deep and spectator pleasing. Organizers have expanded over the years to host eight events within the series. There is plenty of fun to be had over the entire season.
8. BolderBOULDER 10K — Boulder, Colorado
In true Boulder style, this race has top elite racers, fast age groupers, those just trying to finish and the costumed group. In 2009, the event attracted more than 54,000 racers. The on-course entertainment has grown so big that it has its own page on the website. Not listed are the numerous belly dancers, costumed people and only-in-Boulder characters.
All runners finish in the University of Colorado's Folsum Field, and many hang around post-race to watch the elites run in a separate wave after the citizen's race. By the time I ran into the stadium (fast runners are staged first), the place was packed so it sounded like the entire stadium was cheering for me. You gotta do this race at least once.
9. USTS Indianapolis — Indianapolis, Illinois
The last two events on my list are now extinct. I'm hoping that by showcasing them here perhaps it will somehow bring them back to life.
This particular event was part of the U.S. Triathlon Series of events, sponsored by Bud Light. The best part of this event was that I got to ride my bike on the Indianapolis 500 Race Track. This race track is rich in automotive and racing history. I recall riding past the light tower that is used to start the race. I had to slow down just to get a full look at the tower, it is so enormous.
Who wouldn't ride fast on the Indy track?
10. Scott Tinley's Dirty Adventures — Ft. Collins, Colorado
Tinley's Dirty Adventures used to be a national series. Though my local Colorado Tinley's race no longer exists, Tinley's Adventures continues to thrive in southern California. I loved this event because it offered shorter, easier courses for beginners and tougher courses for advanced racers. You could race one event or more events over the course of three days.
Those that wanted extra challenge could enter the "Toughest Competition," which was essentially multisport stage racing. My race began on Friday with a mountain bike time trial. The second day was an off-road triathlon and the third day was an off-road duathlon. Great fun!
It is worth mentioning that Scott Tinley's contributions to the sport of triathlon and to dirty fun are recognized in the XTERRA Hall of Fame.
Tuesday, April 13, 2010
8 Common Nutrition Mistakes...and How to Fix Them
Submitted by Susie Schreiber
8 Common Nutrition Mistakes...and How to Fix Them
By Nancy Clark, MS RD CSSD
Nutrition may be your missing link in training. Here are eight common nutrition mistakes many athletes make with tips and recipes for how to solve them.
No. 1: Beneficial Protein Intake
Some athletes eat too little protein; others eat too much. For example, a 150 lb (68 kg) athlete may need 0.5 to 0.75 g pro/lb (1-1.5 g pro/kg); this translates into about 75 to 105 g pro/day. This athlete can easily consume too much protein if the foundation of the menu is:
Breakfast: 6 egg whites - 18 grams of protein
Lunch: 1 can of tuna - 35 grams
Snack: 1 protein bar -20 grams
Dinner: 2 chicken breasts - 90 grams
16 oz. milk - 16 grams
Total: 179 grams
This amount of protein is excessive, to the point some of the protein could be wisely traded for more carbs to better fuel the workouts.
In contrast, a vegetarian athlete on a reducing diet could easily underconsume protein if foundation of the menu is:
Breakfast: 2 egg whites - 7 grams of protein
Lunch: salad with 1/4 cup of chickpeas - 3 grams
Dinner: 1 garden burger - 11 grams
Total: 21 grams
Too little protein contributes to poor recovery, muscle wasting, and suboptimal results from hard training.
Solution: By meeting with a sports dietitian, you can learn your protein requirement and how to translate that into food.
No. 2: Iron to Prevent Fatigue From Anemia
Iron-deficiency anemia is common, particularly in females. Anemia causes needless fatigue and reduced performance. A survey of collegiate athletes indicates 20 percent of the female volleyball and basketball players were anemic, as were 50 percent of the soccer team. (1)
Anemia is particularly common among women who have heavy menstrual blood losses, but eat neither red meat nor iron-enriched breakfast cereal.
8 Common Nutrition Mistakes...and How to Fix Them
By Nancy Clark, MS RD CSSD
Nutrition may be your missing link in training. Here are eight common nutrition mistakes many athletes make with tips and recipes for how to solve them.
No. 1: Beneficial Protein Intake
Some athletes eat too little protein; others eat too much. For example, a 150 lb (68 kg) athlete may need 0.5 to 0.75 g pro/lb (1-1.5 g pro/kg); this translates into about 75 to 105 g pro/day. This athlete can easily consume too much protein if the foundation of the menu is:
Breakfast: 6 egg whites - 18 grams of protein
Lunch: 1 can of tuna - 35 grams
Snack: 1 protein bar -20 grams
Dinner: 2 chicken breasts - 90 grams
16 oz. milk - 16 grams
Total: 179 grams
This amount of protein is excessive, to the point some of the protein could be wisely traded for more carbs to better fuel the workouts.
In contrast, a vegetarian athlete on a reducing diet could easily underconsume protein if foundation of the menu is:
Breakfast: 2 egg whites - 7 grams of protein
Lunch: salad with 1/4 cup of chickpeas - 3 grams
Dinner: 1 garden burger - 11 grams
Total: 21 grams
Too little protein contributes to poor recovery, muscle wasting, and suboptimal results from hard training.
Solution: By meeting with a sports dietitian, you can learn your protein requirement and how to translate that into food.
No. 2: Iron to Prevent Fatigue From Anemia
Iron-deficiency anemia is common, particularly in females. Anemia causes needless fatigue and reduced performance. A survey of collegiate athletes indicates 20 percent of the female volleyball and basketball players were anemic, as were 50 percent of the soccer team. (1)
Anemia is particularly common among women who have heavy menstrual blood losses, but eat neither red meat nor iron-enriched breakfast cereal.
Solution: If you feel needlessly tired, get your blood tested by your doctor and be sure to get your serum ferritin measured. To help prevent anemia, strive to eat an iron-rich diet of:
- red meat, or iron-rich alternatives (dark-meat chicken or turkey, salmon, tuna)
- iron-fortified cereals (Wheaties, Raisin Bran, Total)
To enhance iron absorption, include with each meal a source of vitamin C, such as orange juice, berries, broccoli, tomato or other fruits and vegetables.
No. 3: Post-exercise Food
At the end of a hard workout, you haven't finished your training until you have refueled. Don't rush off to work or school, with "no time to eat" as the excuse.
Solution: Plan ahead, so you have recovery foods readily available. Even in a time-crunch, you should be able refuel your muscles properly. "No time" is no excuse.
No. 4: Recovering With Both Carbs + Protein
Recovery foods should offer a foundation of carbs with protein as the accompaniment. A reasonable target is about 240 calories of carbs (60 g carb) and about 80 calories (20 g) of protein. Some popular choices include Greek yogurt with honey, chocolate milk, cereal with milk, and pasta with meat sauce. You need not buy engineered recovery foods; standard fare works fine.
Note that recovery foods can be eaten pre-exercise. That is, a pre-exercise yogurt gets digested into amino acids and glucose; those food components will be ready and waiting to be put into use when you stop exercising. In a 10-week study with recreational body builders, those who consumed a protein-carb supplement both immediately before and right after the mid-afternoon strength training session gained 2.3 pounds more muscle and 7 pounds more in strength (as measured by bench press), compared to the group without the pre- and post-exercise fuel. (2)
Athletes who do two workouts a day really need to rapidly refuel with a proper recovery diet. A six-week study with swimmers reports those who did two workouts (morning and afternoon) sprinted slower than those who swam only in the afternoon (3). If nutrition is your missing link, don't even think about double workouts.
Solution: You may not feel hungry for solid foods after a hard bout of exercise, but you are likely thirsty. A fruit smoothie (made with yogurt) is excellent for recovery, as is a chug of chocolate milk. Both contain carbs to refuel, and protein to build and repair muscles and reduce muscle soreness.
No. 5: Rest Days for Muscles to Refuel
Rest is an important part of a training program; muscles need time to refuel and heal. Depleted muscles may need more than 24 hours to replace glycogen stores. Hence, rest days with little or no exercise enhance a training program.
Athletes who want to lose weight commonly hesitate to take a rest day; they fear they will "get fat." These athletes need to understand:
1) On a rest day, they will feel just as hungry because the muscles need food to refuel.
2) They will gain (water) weight. For each 1 oz. of glycogen, the muscles store about 3 oz. water. This water gets released during exercise; it is beneficial.
Solution: Plan one to two rest days a week. Notice how much better you are able to perform the day after a rest day.
No. 6: Adequate Fluids
Athletes who stay well hydrated can train harder and perform better. For each one percent of body weight lost via sweat, your heart has to beat three to five more times per minute (4). This creates needless fatigue.
Solution: If you are well-hydrated, you will need to urinate every two to four hours, and your urine will be a light color. If you are sweat heavily, you really should learn how much sweat you lose (and thereby need to replace) during a workout. Do this my weighing yourself naked before and after exercise. For each pound (16 oz.) of sweat, you should drink at least 16 to 24 oz. of fluid.
No. 7: Sodium Before Exercise in the Heat
Research with trained cyclists reports they rode 20 minutes longer to exhaustion (99 vs. 79 minutes) in 90 degrees Farenheit (32 degrees Celsius) heat when they drank a pre-ride beverage with about 1,000 vs. 150 mg sodium. They drank no fluids while riding. (5)
Solution: If you train and compete in the heat, you should consume salty foods beforehand. This holds water in your body and reduces your risk of becoming dehydrated.
No. 8: The Sports Dietitian (RD, CSSD)
Serious athletes generally have a support crew that includes a coach, sports psychologist, medical doctor, physical therapist and massage therapist. But to their detriment, some fail to have a sports dietitian on their team. Don't let that be your case.
Solution: To get the most from your workouts, use the referral network at http://www.scandpg.org/ to find a local registered dietitian who is a Board Certified Specialist in Sports Dietetics (RD CSSD). This professional can help you:
- resolve your struggles with "no time" to eat properly
- find pre-exercise fuel that reduces stomach problems and "transit trouble"
- attain your desired weight and percent body fat
- transform disordered eating into effective fueling
The bottom line: Don't let nutrition be your missing link. You will always win with good nutrition.
Nancy Clark MS, RD counsels casual exercisers and competitive athletes at Healthworks, the premier fitness center in Chestnut Hill, MA (617-383-6100). Her NEW 2008 Nancy Clark's Sports Nutrition Guidebook 4th Edition, and her Food Guide for Marathoners and Cyclist’s Food Guide are available via http://www.nancyclarkrd.com/.
References1. Eichner, R. Anemia and Blood Boosting. Sports Science Exchange #81, Vol 14(2), 20012. Cribb, P., and A. Hayes. 2006. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc 38(1):1918-1925.3. Costill, D.L., R. Thomas, R.A. Robergs, et al. 1991. Adaptations to swimming training: Influence of training volume. Med Sci Sports Exerc 23(3):371-377.4. Casa D., L. Armstrong, S. Montain, et al. 2000. National Athletic Trainers' Association position statement: Fluid replacement for athletes. J Athletic Training 35(2):212-224.5. Sims, S.T., L. van Vliet, J. Cotter, and N. Rehrer. 2007. Sodium loading aids fluid balance and reduces physiological strain of trained men exercising in the heat. Med Sci Sports Exerc 39(1):123-130.
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