"Swim 2.4 hard, Bike 112 hard, Run 26.2 hard, be strong, think BIG, be positive, Live in the moment, Keep the pace, hold on to your goals, and when you get to that finish line you will become an Ironman."
Always remember when you put your mind to it you will achieve anything!
Tuesday, October 30, 2007
Sunday, October 28, 2007
Getting ready for Ironman FL
The swim start for Ironman Florida, I will be starting at the front of the pack weeeeeehoooo and were off!
http://www.youtube.com/watch?v=H8chSjqVc98&NR=1
http://www.youtube.com/watch?v=H8chSjqVc98&NR=1
The Greatest Fitness Tips Ever.
Three decades ago, endurance training consisted of pretty much one workout: all-out, all the time. Then fitness went mainstream, CEOs started wearing spandex, and "sports scientist" became a legitimate career goal. The result? Periodization, VO2 max, functional strength, and more. Herewith, a highly concentrated dose of Outside training advice distilled from 30 years of health-and-fitness expertise.
GET A ROUTINE Embrace daily rituals, whether it's making coffee just so or walking the dog. Routines can lower blood pressure and slow heart rate.
LEARN FROM OTHER ATHLETES "The Kenyan runners who always win marathons never jog," says pro soccer player LANDON DONOVAN. So Donovan trains at 80 percent of his maximum heart rate until he's exhausted, teaching his body "recovery endurance" through a sequence of sprints and rests. Over time, you'll still need to give your body a break to optimize gains (see Train with a Plan, below), but this ability to push yourself to the brink of collapse and recover quickly is essential for top aerobic athletes.
TURN BIG CHALLENGES INTO SMALL GOALS "Think only about the present and focus on micro-goals," says ultramarathoner DEAN KARNAZES. "Just make it to that stop sign up ahead; OK, now make it to the tree up the street; and so on.
"FIND YOUR LACTATE THRESHOLDWhat's that? LT is the point at which lactic acid accumulates in your blood faster than your body can process it—causing a drop in performance (read: pain). Training below your LT builds aerobic capacity. Training above it builds speed. How to determine your LT: (1) Warm up, 10 minutes. (2) With a heart-rate monitor on, run or cycle on a flat course as fast as you can for 30 minutes.(3) Your LT is your average heart rate for that period.PROTECT YOUR KNEESBy doing nothing. A lot of blown ACLs could be avoided by simply staying down and resting after a fall. A stretched ACL is easily tornon subsequent falls.
TO GET FASTER, YOU MUST PUSH YOURSELF"A runner churning out seven-minute miles will never know how quickly his arms and legs have to move to run a six-minute mile. You can't practice by running slow." —MARK VERSTEGEN, Athletes' Performance founder, author of the Core Performance series
TRAIN WITH A PLAN Here's how to reach peak shape for any sport with one 12-week program.
FIRST MONTH: Complete a full-body weight-lifting circuit twice weekly. Do your cardio workouts on three other days, going long once. Each week, increase the duration of the long day's workout by 10 percent. During the fourth week, cut the workout load by 50 percent. SECOND MONTH: Follow the first month's plan, but cut back to lifting once a week and add another day of cardio. During the eighth week, which is for recovery, cut everything in half. THIRD MONTH: Stop lifting and use that day for cross-training. Ramp up speed by completing one cardio day each week with intervals at your intended race pace. Your long cardio day remains the same for the first two weeks, and for weeks 11 and 12 you cut its duration in half. During week 12, taper by doing only 50 percent of week 11's work.
CHEAT SHEETLift. Lower weights slowly. It helps train your muscles to absorb shock and control your descent in real-world action.Hydrate. For workouts lasting one hour or less, drink only water. For longer outings, bring a sports drink with carbs. Relax. Don't try to make up for missed workouts by doing two long days back to back. If you miss a day, just let it go.
MAINTAIN BASE FITNESS"Never get so out of shape that getting back into shape would be a monumental effort," says alpinist CONRAD ANKER. "I do two things every year: climb El Capitan and do a marathon-length run. They give me goals, and I train accordingly.
"ALWAYS HAVE FUN"
Three decades ago, endurance training consisted of pretty much one workout: all-out, all the time. Then fitness went mainstream, CEOs started wearing spandex, and "sports scientist" became a legitimate career goal. The result? Periodization, VO2 max, functional strength, and more. Herewith, a highly concentrated dose of Outside training advice distilled from 30 years of health-and-fitness expertise.
GET A ROUTINE Embrace daily rituals, whether it's making coffee just so or walking the dog. Routines can lower blood pressure and slow heart rate.
LEARN FROM OTHER ATHLETES "The Kenyan runners who always win marathons never jog," says pro soccer player LANDON DONOVAN. So Donovan trains at 80 percent of his maximum heart rate until he's exhausted, teaching his body "recovery endurance" through a sequence of sprints and rests. Over time, you'll still need to give your body a break to optimize gains (see Train with a Plan, below), but this ability to push yourself to the brink of collapse and recover quickly is essential for top aerobic athletes.
TURN BIG CHALLENGES INTO SMALL GOALS "Think only about the present and focus on micro-goals," says ultramarathoner DEAN KARNAZES. "Just make it to that stop sign up ahead; OK, now make it to the tree up the street; and so on.
"FIND YOUR LACTATE THRESHOLDWhat's that? LT is the point at which lactic acid accumulates in your blood faster than your body can process it—causing a drop in performance (read: pain). Training below your LT builds aerobic capacity. Training above it builds speed. How to determine your LT: (1) Warm up, 10 minutes. (2) With a heart-rate monitor on, run or cycle on a flat course as fast as you can for 30 minutes.(3) Your LT is your average heart rate for that period.PROTECT YOUR KNEESBy doing nothing. A lot of blown ACLs could be avoided by simply staying down and resting after a fall. A stretched ACL is easily tornon subsequent falls.
TO GET FASTER, YOU MUST PUSH YOURSELF"A runner churning out seven-minute miles will never know how quickly his arms and legs have to move to run a six-minute mile. You can't practice by running slow." —MARK VERSTEGEN, Athletes' Performance founder, author of the Core Performance series
TRAIN WITH A PLAN Here's how to reach peak shape for any sport with one 12-week program.
FIRST MONTH: Complete a full-body weight-lifting circuit twice weekly. Do your cardio workouts on three other days, going long once. Each week, increase the duration of the long day's workout by 10 percent. During the fourth week, cut the workout load by 50 percent. SECOND MONTH: Follow the first month's plan, but cut back to lifting once a week and add another day of cardio. During the eighth week, which is for recovery, cut everything in half. THIRD MONTH: Stop lifting and use that day for cross-training. Ramp up speed by completing one cardio day each week with intervals at your intended race pace. Your long cardio day remains the same for the first two weeks, and for weeks 11 and 12 you cut its duration in half. During week 12, taper by doing only 50 percent of week 11's work.
CHEAT SHEETLift. Lower weights slowly. It helps train your muscles to absorb shock and control your descent in real-world action.Hydrate. For workouts lasting one hour or less, drink only water. For longer outings, bring a sports drink with carbs. Relax. Don't try to make up for missed workouts by doing two long days back to back. If you miss a day, just let it go.
MAINTAIN BASE FITNESS"Never get so out of shape that getting back into shape would be a monumental effort," says alpinist CONRAD ANKER. "I do two things every year: climb El Capitan and do a marathon-length run. They give me goals, and I train accordingly.
"ALWAYS HAVE FUN"
Tuesday, October 09, 2007
Trisport Sale
Dear Valued Customer,Don't miss out on this great time to save on all of the latest and greatest triathlon, swim, bike and run gear!!! Take advantage of this limited time exclusive offer and SAVE 15% off your next order!!! Better yet, this coupon is good on all closeout apparel as well!!!This special offer is exclusively for our newsletter members. Hurry... this offer ends at 11:59 p.m. PST, this coming Friday, October 12, 2007. Click on any of the links in this email to enjoy savings today! (Sorry, not valid with any other offers/promotions. Cannot be used on previous purchases. Other restrictions apply, see website for details.)
Save 15% - use code OCT15-E
Save 15% - use code OCT15-E
Monday, October 08, 2007
Racing in the heat!
By Mike Ricci
Across North America, racing in the late summer or early fall can pose a unique set of challenges. Racing during these months usually means you are performing in hot and humid conditions. If you train in this type of environment, that is optimal for conditioning your system to the stress. For those of us coming from a milder climate there are a few things we can do to prepare to race our best to race well. The most important thing you can do is learn your sweat rate. Before you run, weigh yourself without any clothes. Then go run for one hour, take in whatever water you need, and then come back and re-weigh yourself. Your difference in weight, plus the addition of the water or fluid you drank will give you how many pounds you lost during your run. Divide that number by your starting weight and you will know your fluid loss per hour. If you start a log, figuring out percentage lost at what temperature will help you monitor your fluid intake much better. By doing this test regularly in different temps, you will start to see how your body reacts with varying temperatures. Knowing that on a hot day you lose 2% of your body weight would be a big advantage over others who don’t keep track. You will know you need to take in ‘x’ ounces of water, which will eliminate your chance of dehydration. Of course don’t drink too much as that can cause hypnotremia – and that can be deadly. Another idea is to hit the sauna – after your swim practice or weights is good time. Just get in there two-three times per week and get used to the heat. I know athletes that ride their trainers in the sauna but I don’t think that is necessary. One more option is to train indoors, with a long sleeve shirt on, no fan and with the doors/windows closed. If you want to take it to the next level, throw some wet clothes in the dryer and viola you have humidity too. Training with the long sleeves is something I have done with success for a number of years. Lastly, in order to prepare yourself to race in a hot and humid environment, make sure you are properly hydrated and even add a little salt to your meals to help you retain more water. You can train with salt tablets or electrolyte pills too – these have been used successfully for years by many athletes in longer, hotter races. Whatever you do, try it in training before you try it in a race.Just like preparing for a hilly course, we train in the hills. So, to race well in a hot environment, we need to simulate those same conditions. Don’t get caught unprepared. Use the tips listed here to help you overcome the more extreme conditions you may be faced with racing in this season.
Across North America, racing in the late summer or early fall can pose a unique set of challenges. Racing during these months usually means you are performing in hot and humid conditions. If you train in this type of environment, that is optimal for conditioning your system to the stress. For those of us coming from a milder climate there are a few things we can do to prepare to race our best to race well. The most important thing you can do is learn your sweat rate. Before you run, weigh yourself without any clothes. Then go run for one hour, take in whatever water you need, and then come back and re-weigh yourself. Your difference in weight, plus the addition of the water or fluid you drank will give you how many pounds you lost during your run. Divide that number by your starting weight and you will know your fluid loss per hour. If you start a log, figuring out percentage lost at what temperature will help you monitor your fluid intake much better. By doing this test regularly in different temps, you will start to see how your body reacts with varying temperatures. Knowing that on a hot day you lose 2% of your body weight would be a big advantage over others who don’t keep track. You will know you need to take in ‘x’ ounces of water, which will eliminate your chance of dehydration. Of course don’t drink too much as that can cause hypnotremia – and that can be deadly. Another idea is to hit the sauna – after your swim practice or weights is good time. Just get in there two-three times per week and get used to the heat. I know athletes that ride their trainers in the sauna but I don’t think that is necessary. One more option is to train indoors, with a long sleeve shirt on, no fan and with the doors/windows closed. If you want to take it to the next level, throw some wet clothes in the dryer and viola you have humidity too. Training with the long sleeves is something I have done with success for a number of years. Lastly, in order to prepare yourself to race in a hot and humid environment, make sure you are properly hydrated and even add a little salt to your meals to help you retain more water. You can train with salt tablets or electrolyte pills too – these have been used successfully for years by many athletes in longer, hotter races. Whatever you do, try it in training before you try it in a race.Just like preparing for a hilly course, we train in the hills. So, to race well in a hot environment, we need to simulate those same conditions. Don’t get caught unprepared. Use the tips listed here to help you overcome the more extreme conditions you may be faced with racing in this season.
Friday, October 05, 2007
Sunshine Jenny!
http://www.youtube.com/watch?v=-8XSit8XyeM
Eating and Drinking during the Marathon
The week before the Marathon
Focus on eating plenty of fruits/vegetable/whole grains to keep your immune system boosted.
Try to increase your carbohydrate intake a couple days before the marathon but don't "stuff" yourself.
Don't skip meals.
The Day before the Marathon
Stay away from foods you know will cause stomach distress.
Drink water frequently.
Eat meals at home if possible.
Go easy on caffeine products.
Avoid gassy foods like broccoli, cauliflower, cabbage, beans, etc.
If you are on the road, pack non-perishable food items.
Marathon Morning
Eat 2-4 hours before the race. Aim for 100-200 grams of carbohydrate (low in fat and a small amount of protein). Ex. Bagel, banana, non-fat yogurt, sports drink, toast, sports bar, etc.
Drink 16 oz. of fluid before the start of the marathon.
During the Marathon
Drink 5 1/2-oz fluid every 15 minutes. Use a sports drink if available. Try to test out the sports drink that will be featured at the race BEFORE your race.
Try to eat/drink 30-60 grams of carbohydrate every hour. Do not wait until the end of the hour to obtain all of your carbohydrates. Try to take a gel or part of a sports bar every half hour.
After the Marathon
Drink, Drink, and Drink (no not alcohol or diet coke!)
Try to replenish 100-400 calories within 30 minutes after your marathon. Eat high carbohydrate foods and some protein. Ex. Pasta/chicken, sandwich, non-fat cottage cheese/fruit, cereal/milk, trail mix, etc.
Now go have some fun this weekend! Stay strong, Live in the moment, and don't have any negative thoughts what so ever, you have trained and you/I know you can do it!
Eating and Drinking during the Marathon
The week before the Marathon
Focus on eating plenty of fruits/vegetable/whole grains to keep your immune system boosted.
Try to increase your carbohydrate intake a couple days before the marathon but don't "stuff" yourself.
Don't skip meals.
The Day before the Marathon
Stay away from foods you know will cause stomach distress.
Drink water frequently.
Eat meals at home if possible.
Go easy on caffeine products.
Avoid gassy foods like broccoli, cauliflower, cabbage, beans, etc.
If you are on the road, pack non-perishable food items.
Marathon Morning
Eat 2-4 hours before the race. Aim for 100-200 grams of carbohydrate (low in fat and a small amount of protein). Ex. Bagel, banana, non-fat yogurt, sports drink, toast, sports bar, etc.
Drink 16 oz. of fluid before the start of the marathon.
During the Marathon
Drink 5 1/2-oz fluid every 15 minutes. Use a sports drink if available. Try to test out the sports drink that will be featured at the race BEFORE your race.
Try to eat/drink 30-60 grams of carbohydrate every hour. Do not wait until the end of the hour to obtain all of your carbohydrates. Try to take a gel or part of a sports bar every half hour.
After the Marathon
Drink, Drink, and Drink (no not alcohol or diet coke!)
Try to replenish 100-400 calories within 30 minutes after your marathon. Eat high carbohydrate foods and some protein. Ex. Pasta/chicken, sandwich, non-fat cottage cheese/fruit, cereal/milk, trail mix, etc.
Now go have some fun this weekend! Stay strong, Live in the moment, and don't have any negative thoughts what so ever, you have trained and you/I know you can do it!
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