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
Tuesday, August 24, 2010
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).
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