Lance Armstrong competes in the individual time trial during Stage 20 of the 2005 Tour de France.AP Photo/Peter Dejong
By Edmund R. Burke, Ph.D. Active.com
Over the past decade it has become increasingly apparent that an efficient aerodynamic riding position when time trialing is crucial to performance, whether you are a road cyclist or a triathlete.
The advent of various types of aero handlebars has been one of the most significant developments in this area, and riders and equipment manufacturers have been flocking to wind tunnel facilities in order to discover the best ways to use this new equipment.
I have observed some of these tests, and it has become obvious that riders using clip-on or other types of aero bars can achieve a much more aerodynamic position by moving their arms closer together, thereby cutting airflow to the chest.
But although such a position is easy to adopt in the static conditions of a wind tunnel test, incorporating it into the real world of competition is another story.
Wind tunnel air-drag data have also shown the need to flatten the back so as not to ride with a mid-back "hump." Jeff Broker, biomechanist at the Olympic Training Center, states that a cyclist can achieve this flat-back position by training to ride with the pelvis rotated more forward, or horizontally, until the hump is eliminated. This technique should also help alleviate any shoulder strain when trying to accomplish a narrow-arm position.
As noted, it can take time to adapt one's body so that it performs well while riding in an efficient aerodynamic position. We know that when time-trialists try to stretch their backs while riding or suffer shoulder tension during time trialing, they lose aerodynamic and pedaling efficiency, and power output goes down.
I am often asked if there are any exercises that can help one achieve an aero riding position more quickly and which will also alleviate the post-ride residual soreness riders often experience while they are trying to adapt to the new position.
The answer is yes. A few years ago while working at the Olympic Training Center I had a chance to work with Lance Armstrong on trying to improve his aero bike position. I invited my riding partner, Bob Anderson, who is also the author of the book Stretching, to give Lance some suggestions on stretches that would help him achieve his new aero position more quickly and also allow him to maintain the correct position longer while time trialing.
Anderson agreed to help, and we developed this series of stretches for Lance. By incorporating this routine into your own training program, you should be able to alleviate most muscle soreness and obtain a more comfortable position while riding with clip-on or aero bars.
It should take about eight to 10 minutes to complete the set of six stretches. I recommend that you complete one set before and after working out on the days you will be spending a lot of time in the aero position.
1. Cat stretch
Kneeling on your knees with your arms stretched out ahead of you and your legs bent under you, let your lower back sink toward the floor, creating a concave arch in the lower back. Next, reverse the curve in your back (think angry cat) while in the same kneeling position.
Also, in order to stretch each side of your lower back, reach forward with one arm and grab the end of the mat and pull back with your arm straight while pressing down slightly with your hand. Do likewise with the other arm. Hold stretch for 20 seconds. Stretch each side. Don't strain. You should feel the stretch in your shoulders, arms, sides, upper back, or even in your lower back.
2. Standing back extension
Standing with knees slightly bent, place your palms against your lower back just above the hips, fingers pointing downward. Gently push your palms forward to create an extension in the lower back. Hold comfortable pressure for 10 to 12 seconds. Repeat twice. Use this stretch after sitting for an extended period of time.
3. Double "Reach for the Sky" stretch
In a standing or sitting position, interlace your fingers above your head. Now, with your palms facing upward, push your arms slightly back and up. Feel the stretch in arms, shoulders and upper back. Hold stretch for 15 seconds. Do not hold your breath. This stretch is good to do anywhere, anytime. Excellent for slumping shoulders.
4. Upper-body stretch
A stretch for the arms, shoulders, and back. Place your arms against a wall, shoulder-width apart, directly in front of you. Slowly begin to move your chest downward while keeping your feet remaining directly under your hips and your knees slightly bent. Hold this stretch 30 seconds. This is a good stretch to do anywhere, at anytime. Remember to always keep your knees bent when coming out of this stretch.
5. Sitting hamstring stretch
Sit on the floor and straighten your right leg. The sole of your left foot will be resting next to the inside of your straightened leg. Lean slightly forward from the hips and stretch the hamstrings of your right leg.
If you can't touch your toes comfortably, use a towel to help you stretch. Hold for 50 seconds. Do not lock your knee. Your right quadriceps should be soft and relaxed during the stretch. Keep your right foot upright with the ankle and toes relaxed. Repeat for the left leg.
Tuesday, February 19, 2008
Monday, February 18, 2008
My Favorite Word! Can You Guess Why?
Perseverance
What is perseverance?
Perseverance is commitment, hard work, patience, endurance.
Perseverance is being able to bear difficulties calmly and without complaint.
Perseverance is trying again and again.
You show perseverance when you ...
Give up your tv time to spend hours studying
Try a new sport that is very difficult but you don't give up
Have a learning disability but keep studying even when discouraged
Come from a home where there is fighting and unhappiness but you still try your best
Have missed a week of school but you work hard to catch up
Are at the end of a difficult race but you cross the finish line
Save money and make sacrifices to buy something
Spend hours practicing on your music
Study and work hard to raise your grade
Try out for something you weren't successful at the first time
Proverbs and maxims
Failure is the path of least persistence.
All things will come round to him who will but wait. (Longfellow)
Only those who have the patience to do simple things perfectly will acquire the skill to do difficult things easily.
Work hard and give it your best shot; never be a quitter. (Charley Taylor)
What is perseverance?
Perseverance is commitment, hard work, patience, endurance.
Perseverance is being able to bear difficulties calmly and without complaint.
Perseverance is trying again and again.
You show perseverance when you ...
Give up your tv time to spend hours studying
Try a new sport that is very difficult but you don't give up
Have a learning disability but keep studying even when discouraged
Come from a home where there is fighting and unhappiness but you still try your best
Have missed a week of school but you work hard to catch up
Are at the end of a difficult race but you cross the finish line
Save money and make sacrifices to buy something
Spend hours practicing on your music
Study and work hard to raise your grade
Try out for something you weren't successful at the first time
Proverbs and maxims
Failure is the path of least persistence.
All things will come round to him who will but wait. (Longfellow)
Only those who have the patience to do simple things perfectly will acquire the skill to do difficult things easily.
Work hard and give it your best shot; never be a quitter. (Charley Taylor)
Effects of dehydration on performance
We all need water. In fact, the human body can only live about one week without water. Our bodies are compromised of 55-75% water, and there is water in all the foods we eat. With such an abundant substance around us, it’s amazing to think that anyone could become dehydrated, but it does happen frequently, and especially during exercise. So why exactly is water so important? What does it do for us and why do we need more of it when we increase our physical activity?When exercising, you may believe that you have more energy to do the given workload when you drink water throughout your workout. This may cause you to wonder if it was just your psyche tricking yourself into thinking that you could do more, or if your body really could do more physiologically. The truth is water is more physiologically beneficial than most people think. One of water’s primary functions is hydrolysis, which is to break a chemical bond with water. During exercise, this is extremely important because water allows your body to break down adenosine triphosphate (ATP) into adenosine diphosphate (ADP), inorganic phosphate, and energy. This energy produced is the energy that is required not only for muscle contraction, but also for digestion, nerve transmission, circulation, building new tissue and gland secretion. Without water, ATP could not be broken down, and these reactions could not take place. Water is also needed for thermoregulation, or the maintenance of body temperature. Your body is warm-blooded, meaning it regulates itself to stay at a specific internal temperature despite the external conditions. This means that when it’s cold, your body reacts in certain ways to stay warm inside, and when it’s hot, it reacts in other ways to stay cool internally. When your body is in a hot environment, the brain initiates the sweating response. The pores on your skin open and release sweat, which is composed of water and sodium chloride. When your sweat evaporates, your body is cooled. It is important to note that without evaporation, your body cannot cool itself down. The primary implication of this is that it is more difficult to thermoregulate in humid conditions, because the sweat cannot evaporate very well. Because internal body temperature rises during exercise and requires perspiration to cool off, water is even more vital during exercise than normal daily activities.The majority of dehydration problems occur at 2-6% body weight loss. For the typical 150 pound person this means a weight loss of as little as 3 pounds in a single exercise session, which is fairly common. The problems that arise with this kind of weight loss include impaired athletic ability and reduced muscle endurance and strength. However, if more than 6% of your body weight is lost, you are at risk for heat cramps and heat exhaustion. In more severe cases, the athlete could suffer heat stroke or even death. Some signs of heat illness include irritability, headache, weakness, dizziness, cramps, nausea, and decreased performance.Water is also essential for fat metabolism. The process by which the body burns fat is called beta-oxidation. Water is used during an important step of beta-oxidation and without it, this process could not be completed. It is very important then for those who are trying to lose weight to refrain from dehydrating themselves just so that the number on the scale looks smaller. The weight lost during a single bout of exercise is nearly 100% water, so don’t try tricking yourself into thinking that it’s all fat loss. You cannot burn fat without water, and fat metabolism will be limited in a dehydrated person.During exercise, your body gets rid of water via perspiration, as discussed earlier. As your body loses water, the volume of blood plasma in the body decreases, and the heart has to beat faster to keep the blood moving to the working muscles. This causes the stroke volume, or the amount of blood ejected from the heart per beat, to go down. Finally, the overall effect on the heart is that the cardiac output, or amount of blood ejected per unit of time, also decreases. This, in turn, decreases the efficiency of the heart and requires it to work much harder to maintain adequate blood flow to the muscles and vital organs. In a severe circumstance, this could lead to circulatory collapse. So how do we become adequately hydrated? Science doesn’t always agree on how much water should be consumed daily, although the range is anywhere from 1-8 liters per day, depending on a person’s activity level. When exercising, however, there is a good rule of thumb to follow. Drink 17 ounces of water 2 hours before the activity and weigh yourself right before you exercise. While you exercise, drink 6-10 oz. every 15-20 minutes. This may seem like too much at first, but this is the amount needed to insure proper hydration. For some people, this may even feel uncomfortable because it’s more fluid than they’re used to having in their stomach during exercise. If this is the case, increase your water consumption gradually -- people can become “better drinkers”. The last step is to weigh yourself after the activity, and for every pound lost during exercise, drink 1.5 pints of water. This will not only replace fluid lost by perspiration, but will insure that the fluid lost as urine will be replaced as well.Some people prefer to drink a sports drink to hydrate themselves because they prefer the taste. This is perfectly fine, and some drinks even have salt added to them, which stimulates thirst, making them drink more fluid and thereby staying more hydrated. The addition of salt also helps replace the sodium lost in perspiration. However, a sports drink is not required for most physical activity, although it is recommended for exercise lasting longer than 45 minutes, or of a high intensity. The ideal carbohydrate concentration of the fluid should be 6-8% and certainly less than 7% if the exercise performed requires a high amount of fluid to stay hydrated. Fruit juices, carbohydrate gels, and sports drinks with a carbohydrate content over 8% are not recommended as the sole beverage during exercise. Furthermore, beverages containing caffeine, alcohol, and carbonation should not be used during exercise as they can stimulate urine production, cause gastrointestinal discomfort, or decrease voluntary fluid intake.Most of us could probably do better at staying hydrated during exercise and even during our daily living. Don’t drink only when you’re thirsty, as this will not insure adequate hydration. If you struggle with drinking enough water throughout the day, try to drink even when you do not feel thirsty. When you feel hungry, first drink some water, as thirst is often disguised as hunger. Another strategy is to always have water available to drink. Many individuals find that it is easy to drink enough when the water is in front of them. Remember, as you improve your hydration, you will be able to perform better as an athlete and your body will be able to stay healthy and strong. Staying hydrated is about much more than simply satisfying your thirst, it’s about enabling your body to be as healthy and fit as possible. So drink up!
Monday, February 04, 2008
You have to try this!
Go for Broke with Tabata Intervals
By Matt Fitzgerald Triathlete magazine
What can you possibly accomplish in just four minutes on the bike? A lot, actually. All you have to do is ride as hard as you can. Better yet, instead of riding as hard as you can for four straight minutes, ride at your true maximum power-output level in several short bursts, resting just long enough between bursts to avoid a precipitous decline in power output from one burst to the next.
What will this hellishly challenging four-minute session accomplish? It will boost your aerobic and anaerobic capacity simultaneously, increase your fatigue tolerance and lead directly to improved cycling performance in triathlons.
The session I just described is known as the Tabata protocol. It is named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya, who learned about the workout from the coach of the Japanese national speed-skating team.
Specifically, the session consists of six to eight maximum-intensity sprints lasting 20 seconds apiece, with mere 10-second passive recovery periods between them. The session is so challenging and painful that most of the world-class speed skaters who were lucky enough to be the first to try it were totally exhausted after seven intervals. Only a handful could do eight.
Intensity vs. Duration
Tabata's primary research interest was the effects of exercise intensity on fitness. Through his work he came to believe that exercise intensity was at least as important as, if not more important than, exercise duration. So when he heard about a workout that packed two minutes and 40 seconds of maximum-intensity work into a four-minute period (and that's for those who could do eight intervals), he was intrigued.
To test the effects of this workout, Tabata first transferred it from speed skating to stationary bikes. Then he recruited subjects and had them perform the protocol five times a week for six weeks. At the beginning and again at the end of the study period, Tabata and his team measured the subjects' VO2 max and their anaerobic capacity. To provide a basis for comparison, Tabata conducted a second experiment in which subjects pedaled stationary bikes for one hour at a moderate intensity (70 percent of VO2 max) five days a week for six weeks. Their VO2 max and anaerobic capacity were also measured before and after the intervention.
The results were staggering. Subjects in the moderate-intensity exercise trial improved their VO2 max by a healthy 9.5 percent, while their anaerobic capacity did not change at all. Subjects in the maximum-intensity intervals trial—despite exercising for only 20 minutes per week, compared to five hours per week for the other group—improved their VO2 max by 14 percent and their anaerobic capacity by a whopping 28 percent.
Needless to say, this study got a lot of attention when it was published back in 1996, and coaches and athletes began to adapt the protocol to sports ranging from swimming to boxing. Virtually everyone who tried the Tabata protocol made the same report: It was excruciatingly painful, but it was effective.
I learned about Tabata intervals from Brian MacKenzie, owner of Genetic Potential, a fitness facility in Newport Beach, California. MacKenzie trains a number of triathletes and incorporates stationary-bike and treadmill Tabata sessions into the program of all who are willing to endure the suffering these workouts entail. An ultra-runner himself, MacKenzie credits his own twice-weekly Tabata sessions with enabling him to improve his performance on a training schedule averaging only 6.5 hours per week, and he says his triathlete clients have reported similar benefits.
The Setup
If you think you have what it takes to survive the Tabata protocol, set up your indoor trainer and warm up with a few minutes of easy spinning followed by a few short (10- to 20-second) efforts at 90 percent of maximum intensity at increasing tension levels. Reset your computer to zero so you can record the total distance covered in the following 20-second intervals alone. You will try to increase this total each time you repeat the workout.
To perform your first interval, simply churn out the highest wattage total or perceived effort you possibly can for 20 seconds. You can stay in the saddle or get out of the saddle and use whatever combination of gear ratio and cadence that works best. After 20 seconds have elapsed, stop pedaling for 10 seconds—and 10 seconds only. Now do your second interval. Do not expect to be able to do more than six intervals in your first attempt. Cool down with just a few minutes of easy spinning.
If you're like a lot of triathletes, you will be tempted to incorporate this session into a longer workout. Don't. If you do more than a warm-up beforehand, you will fall apart completely after just a few intervals, and while you will still be giving a maximum effort, you will not be working at your true maximum output level, and that's what counts. And you simply won't be able to even think about doing anything more than a short cool-down after completing your Tabata intervals.
There are two approaches you can take to incorporating the Tabata protocol into your regular training. One option is to do the session regularly—from once every 10 days to as often as twice a week—during the base-building period of training to quickly and efficiently boost your aerobic and anaerobic fitness. Continue to do the session regularly until your performance (i.e. your maximum total distance covered) within the session stops increasing and levels off, and then turn your focus to more race-specific types of high-intensity workouts. Henceforth just do the session whenever you feel the need for a good blast.
A second option is to use the Tabata protocol primarily as a time-saver. Whenever you're pressed for time but you still want to get the fitness benefits of a solid workout, toss in a Tabata and have it both ways.
By Matt Fitzgerald Triathlete magazine
What can you possibly accomplish in just four minutes on the bike? A lot, actually. All you have to do is ride as hard as you can. Better yet, instead of riding as hard as you can for four straight minutes, ride at your true maximum power-output level in several short bursts, resting just long enough between bursts to avoid a precipitous decline in power output from one burst to the next.
What will this hellishly challenging four-minute session accomplish? It will boost your aerobic and anaerobic capacity simultaneously, increase your fatigue tolerance and lead directly to improved cycling performance in triathlons.
The session I just described is known as the Tabata protocol. It is named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports in Kanoya, who learned about the workout from the coach of the Japanese national speed-skating team.
Specifically, the session consists of six to eight maximum-intensity sprints lasting 20 seconds apiece, with mere 10-second passive recovery periods between them. The session is so challenging and painful that most of the world-class speed skaters who were lucky enough to be the first to try it were totally exhausted after seven intervals. Only a handful could do eight.
Intensity vs. Duration
Tabata's primary research interest was the effects of exercise intensity on fitness. Through his work he came to believe that exercise intensity was at least as important as, if not more important than, exercise duration. So when he heard about a workout that packed two minutes and 40 seconds of maximum-intensity work into a four-minute period (and that's for those who could do eight intervals), he was intrigued.
To test the effects of this workout, Tabata first transferred it from speed skating to stationary bikes. Then he recruited subjects and had them perform the protocol five times a week for six weeks. At the beginning and again at the end of the study period, Tabata and his team measured the subjects' VO2 max and their anaerobic capacity. To provide a basis for comparison, Tabata conducted a second experiment in which subjects pedaled stationary bikes for one hour at a moderate intensity (70 percent of VO2 max) five days a week for six weeks. Their VO2 max and anaerobic capacity were also measured before and after the intervention.
The results were staggering. Subjects in the moderate-intensity exercise trial improved their VO2 max by a healthy 9.5 percent, while their anaerobic capacity did not change at all. Subjects in the maximum-intensity intervals trial—despite exercising for only 20 minutes per week, compared to five hours per week for the other group—improved their VO2 max by 14 percent and their anaerobic capacity by a whopping 28 percent.
Needless to say, this study got a lot of attention when it was published back in 1996, and coaches and athletes began to adapt the protocol to sports ranging from swimming to boxing. Virtually everyone who tried the Tabata protocol made the same report: It was excruciatingly painful, but it was effective.
I learned about Tabata intervals from Brian MacKenzie, owner of Genetic Potential, a fitness facility in Newport Beach, California. MacKenzie trains a number of triathletes and incorporates stationary-bike and treadmill Tabata sessions into the program of all who are willing to endure the suffering these workouts entail. An ultra-runner himself, MacKenzie credits his own twice-weekly Tabata sessions with enabling him to improve his performance on a training schedule averaging only 6.5 hours per week, and he says his triathlete clients have reported similar benefits.
The Setup
If you think you have what it takes to survive the Tabata protocol, set up your indoor trainer and warm up with a few minutes of easy spinning followed by a few short (10- to 20-second) efforts at 90 percent of maximum intensity at increasing tension levels. Reset your computer to zero so you can record the total distance covered in the following 20-second intervals alone. You will try to increase this total each time you repeat the workout.
To perform your first interval, simply churn out the highest wattage total or perceived effort you possibly can for 20 seconds. You can stay in the saddle or get out of the saddle and use whatever combination of gear ratio and cadence that works best. After 20 seconds have elapsed, stop pedaling for 10 seconds—and 10 seconds only. Now do your second interval. Do not expect to be able to do more than six intervals in your first attempt. Cool down with just a few minutes of easy spinning.
If you're like a lot of triathletes, you will be tempted to incorporate this session into a longer workout. Don't. If you do more than a warm-up beforehand, you will fall apart completely after just a few intervals, and while you will still be giving a maximum effort, you will not be working at your true maximum output level, and that's what counts. And you simply won't be able to even think about doing anything more than a short cool-down after completing your Tabata intervals.
There are two approaches you can take to incorporating the Tabata protocol into your regular training. One option is to do the session regularly—from once every 10 days to as often as twice a week—during the base-building period of training to quickly and efficiently boost your aerobic and anaerobic fitness. Continue to do the session regularly until your performance (i.e. your maximum total distance covered) within the session stops increasing and levels off, and then turn your focus to more race-specific types of high-intensity workouts. Henceforth just do the session whenever you feel the need for a good blast.
A second option is to use the Tabata protocol primarily as a time-saver. Whenever you're pressed for time but you still want to get the fitness benefits of a solid workout, toss in a Tabata and have it both ways.
Tuesday, January 22, 2008
Help Landen and I make a difference with TCI
2008 Polar PlungeTCI Architects/Engineers/Contractor
This winter Team TCI will be Freezin' for a Reason when we take the Polar Plunge for Special Olympics Wisconsin. This is our THIRD year of plunging. The Polar Plunge is a cool event where supporters raise pledges and jump into frozen bodies of water. Money raised in the Polar Plunge provides funding for nearly 10,000 athletes with cognitive disabilities to reach for the gold. To date, TCI has raised over $10,000 to benefit Special Olympics.Please help us reach our fund raising goal by joining our team or by making an online credit card pledge to one of our team members. If you can't pledge, please consider plunging by joining our team, which is open to all friends of TCI.
http://www.specialolympicswisconsin.org/pp08/team.asp?id_t=144
Just click on our name and give any amount!
my number is 2211 -
My favorite numbers -Tyler was born on the 22ed Landen was born on the 11th
Landen's is 2212
Thanks for your support Sunshine's! Now lets raise some monies for the children!
Saturday, January 19, 2008
21 things to think about!
ONE. Give people more than they expect and do it cheerfully.
TWO. Marry a man/woman you love to talk to. As you get older, their
conversational skills will be as important as any other.
THREE. Don't believe all you hear, spend all you have awake or sleep all you
want.
FOUR. When you say, 'I love you,' mean it .
FIVE. When you say, 'I'm sorry,' look the person in the eye.
SIX.. Be engaged at least six months before you get married.
SEVEN. Believe in love at first sight.
EIGHT. Never laugh at anyone's dream. People who don't have dreams don't have
much.
NINE. Love deeply and passionately. You might get hurt but it's the only way to
live life completely.
TEN. In disagreements, fight fairly. No name calling.
ELEVEN. Don't judge people by their relatives.
TWELVE. Talk slowly but think quickly.
THIRTEEN. When someone asks you a question you don't want to answer, smile
and ask, 'Why do you want to know?'
FOURTEEN. Remember that great love and great achievements involve great
risk.
FIFTEEN. Say 'God bless you' when you hear someone sneeze.
SIXTEEN. When you lose, don't lose the lesson .
SEVENTEEN. Remember the three R's: Respect for self; Respect for others; and
Responsibility for all your actions.
EIGHTEEN. Don't let a little dispute injure a great friendship.
NINETEEN. When you realize you've made a mistake, take immediate steps to
correct it.
TWENTY. Smile when picking up the phone. The caller
will hear it in your voice.
TWENTY-ONE. Spend some time alone and or with your family as much as you
can!
"Be happy, love what you are, what you do and always remember you only have one life to live so make sure you live it"!
TWO. Marry a man/woman you love to talk to. As you get older, their
conversational skills will be as important as any other.
THREE. Don't believe all you hear, spend all you have awake or sleep all you
want.
FOUR. When you say, 'I love you,' mean it .
FIVE. When you say, 'I'm sorry,' look the person in the eye.
SIX.. Be engaged at least six months before you get married.
SEVEN. Believe in love at first sight.
EIGHT. Never laugh at anyone's dream. People who don't have dreams don't have
much.
NINE. Love deeply and passionately. You might get hurt but it's the only way to
live life completely.
TEN. In disagreements, fight fairly. No name calling.
ELEVEN. Don't judge people by their relatives.
TWELVE. Talk slowly but think quickly.
THIRTEEN. When someone asks you a question you don't want to answer, smile
and ask, 'Why do you want to know?'
FOURTEEN. Remember that great love and great achievements involve great
risk.
FIFTEEN. Say 'God bless you' when you hear someone sneeze.
SIXTEEN. When you lose, don't lose the lesson .
SEVENTEEN. Remember the three R's: Respect for self; Respect for others; and
Responsibility for all your actions.
EIGHTEEN. Don't let a little dispute injure a great friendship.
NINETEEN. When you realize you've made a mistake, take immediate steps to
correct it.
TWENTY. Smile when picking up the phone. The caller
will hear it in your voice.
TWENTY-ONE. Spend some time alone and or with your family as much as you
can!
"Be happy, love what you are, what you do and always remember you only have one life to live so make sure you live it"!
Wednesday, January 16, 2008
Tuesday, January 15, 2008
"You must do the thing which you think you cannot do."
Watch this!
http://www.nike.com/index.jhtml#l=nikehome&re=US&co=US&la=EN
Watch this!
http://www.nike.com/index.jhtml#l=nikehome&re=US&co=US&la=EN
Tuesday, January 08, 2008
Monday, January 07, 2008
This is so fun try this out!
http://www.careerbuilder.com/monk-e-mail/Default.aspx?mid=4771659&cbRecursionCnt=1&cbsid=2053
2eb81d03488db8a6d44039c3c461-253057973-JD-5
2eb81d03488db8a6d44039c3c461-253057973-JD-5
Wow what a weekend!
This past weekend I had over 10 clients running the local YMCA New Years 5K and 5 Mile it was so cool most of my clients had placed in their age group and then the other half took time off of there prior race it was sooooo very cool to watch them push themselves to there goals!
I had sent all of them a text saying
They all had perseverance~what is Perseverance it is a commitment, hard work, patience, endurance, it's being able to bear difficulties "because some time in that race they all felt some type of difficulties" however they stayed calm and they didn't complain. No one this weekend gave up they all gave it 100% and they finished!
Never give up. Keep your thoughts and your mind always on the goal.
~ Tom Bradley ~
Another great article
Dave Scott Q & A: How to Avoid Hitting a Wall
By Dave Scott For Active.com
Hitting the Wall on Long Runs
Dave,I'm a long-time runner (12 marathons, one ultra) who has had a problem with fatigue that comes on about 75 to 80 minutes into a long run. It doesn't matter what I do as far as rest before the run, eating or drinking--or even taking walk breaks. I ultimately bonk prematurely for my (presumed) fitness level. My other sub-hour workouts tend to go fine, even if I push the pace.
I've had blood work done that didn't show anything, plus non-traditional testing to see if I had any other medical problems. I've used a heart rate monitor to keep my heart rate under 130 (based on treadmill tests) and that didn't help. I've chased this problem for two years and would like to know if you have any ideas on how to move forward. I love running and would like to do more marathons, but that's out of the question until I get this resolved. Thank you for your time. For the record, I'm a 49-year-old male and have been running for over 20 years. -Kelly
Kelly, are you including one to two sessions per week that elevate your "economy of pacing," which should be faster than your marathon pace? Here's how to do it:
Session No. 1: Include a "swing pace" of one minute. What this means is: If your pace in the marathon is seven minutes per mile, select a run of 40 to 50 minutes (after warm up) that swings the pace from 20 seconds slower to 40 seconds faster (7:20 to 6:20 per mile). Interject this pace fluctuation for an equal amount of time in your session.
Start with a two-minute segment of 7:20 followed by a two-minute segment of 6:20. Repeat this for the 40- to 50-minute block. As your fitness improves, increase the swing to a greater percentage at the 6:20 pace. The advantage of running this session is that it teaches you to burn fuel economically. Conserving muscle glycogen is key to your marathon, and teaching your engine to burn more efficiently is paramount to your success.
Session No. 2: Include either a tempo session equal to five to seven miles at 10 to 15 seconds slower than your 10K pace, or, if this sounds too daunting, select a road or track session of repeats for three to seven minutes (For example: 9 x 100, 7 x 1,200 or 6 x 1 mile). The pace should be hard to very hard.
Here's the key ingredient: keep your recovery between repeats at 15 to 45 seconds. Again, the stimulus for the workout is to increase your muscle strength and fuel economy. And yes, this will help your marathon.
These sessions should be spaced with a two-day window between workouts. Lastly, the first session can be included in your long run. Adding speed will enhance your ability to endure.
Super-slow Resistance Training
Dear Dave, I would appreciate your valuable feedback on the potential benefits of using the super-slow strength training method when training for triathlons.-Phil
Phil, Numerous studies have shown that super-slow training is not advantageous over three sets of six to 12 reps for increasing muscle recruitment and strength. The biggest flaw for triathletes is that they do not include full kinetic chain muscular movements that involve the glutes, back, hips, quads and arms. Even though the exercises (see below) are not triathlon-muscle specific, they will increase the production of growth hormone (GH). GH elevates protein synthesis and increases fat metabolism. The exercises enhance the strength of the entire skeletal system which is important for the triathlete.
My suggestion is to include exercises that enhance the strength of your core, hips, glutes, back, quads and shoulder girdle—the specific exercises (include at least two per session) to elevate GH levels. This is a partial list; I have more exercises on my website, www.davescottinc.com, in the e-programs section under Tri Training.
Squat and curl press with a dumbbell
Leg lifts
Fitball roll-outs with a pike up to a push up
Squat using a bar to over-head press
That's a start,-Dave
When is Enough, Enough?
Dave,I'm a 49-year-old male, married with two boys and 10 years of triathlon under my belt. I'm fortunate. I live a good life, run with one son, swim with the other, do tri relays together. Yet over the past year I just don't seem to recover like I used to. My sleep, mood and outlook have been really altered. I've taken months off (up to three at a time), work with a heart rate monitor, and log everything, yet I get the same results: really bad sleep and quality of life issues. Is it time for an extended break?
Better yet, define an extended break. I've contemplated a year or more off just to see what will happen, but I really do love doing what I do and so do my boys. To stop for that kind of time is a lot to give up without input from a knowledgeable source. What can you impart to me on this subject? -Mark
Mark, your question is a broad one, and certainly your symptoms of poor sleep, mood changes and quality of life issues are complex. Let's take a look at a few areas which will hopefully get you back on track.
To Combat Poor Sleep Patterns
Reduce your caloric intake at dinner and do not have a late night snack within 90 minutes of bedtime.
Take a short nap (20 to 30 minutes) if necessary, but no longer.
Try a short walk (15 to 30 minutes) after dinner.
Don't drink caffeine and limit alcohol to one drink per night.
Use blackout curtains in your bedroom.
Consider using white noise as a means to limit outside noise.
Write down a list of things to do for the next day one to two hours before going to bed.
Don't mentally review work, events, kid stuff, etc. when you put your head on the pillow.
Exercise
Don't stop for three months! Exercise, even for 30 minutes a day, is vital for your immune system, overall health and a good night's sleep.
Exercise elevates the morphine-like chemical endorphins, providing a huge daily jolt of positive energy.
Change your exercise routine: one to two sessions per week. For example, join a Masters swim or running group, join a gym, try a different route for your bike and run sessions. Include three to eight efforts of 45 seconds to three minutes—building in length and frequency—where you are working moderately-hard to hard.
Mental and Emotional Stability
Write down your specific goals every two weeks. Specifically, what pace, heart rate, distance, watts, perceived exertion or simply how you felt during a session. When the goals are well defined without taking the fun out of the exercise sessions, the feelings of accomplishment are much more gratifying.
Look at the goals on a daily basis and revise them every two weeks.
Lastly, we all go through flat spots. Continue with your exercise routine. Try to get in seven to eight hours of sleep and stay ahead of your boys!
Good luck,-Dave
Dave Scott Q & A: How to Avoid Hitting a Wall
By Dave Scott For Active.com
Hitting the Wall on Long Runs
Dave,I'm a long-time runner (12 marathons, one ultra) who has had a problem with fatigue that comes on about 75 to 80 minutes into a long run. It doesn't matter what I do as far as rest before the run, eating or drinking--or even taking walk breaks. I ultimately bonk prematurely for my (presumed) fitness level. My other sub-hour workouts tend to go fine, even if I push the pace.
I've had blood work done that didn't show anything, plus non-traditional testing to see if I had any other medical problems. I've used a heart rate monitor to keep my heart rate under 130 (based on treadmill tests) and that didn't help. I've chased this problem for two years and would like to know if you have any ideas on how to move forward. I love running and would like to do more marathons, but that's out of the question until I get this resolved. Thank you for your time. For the record, I'm a 49-year-old male and have been running for over 20 years. -Kelly
Kelly, are you including one to two sessions per week that elevate your "economy of pacing," which should be faster than your marathon pace? Here's how to do it:
Session No. 1: Include a "swing pace" of one minute. What this means is: If your pace in the marathon is seven minutes per mile, select a run of 40 to 50 minutes (after warm up) that swings the pace from 20 seconds slower to 40 seconds faster (7:20 to 6:20 per mile). Interject this pace fluctuation for an equal amount of time in your session.
Start with a two-minute segment of 7:20 followed by a two-minute segment of 6:20. Repeat this for the 40- to 50-minute block. As your fitness improves, increase the swing to a greater percentage at the 6:20 pace. The advantage of running this session is that it teaches you to burn fuel economically. Conserving muscle glycogen is key to your marathon, and teaching your engine to burn more efficiently is paramount to your success.
Session No. 2: Include either a tempo session equal to five to seven miles at 10 to 15 seconds slower than your 10K pace, or, if this sounds too daunting, select a road or track session of repeats for three to seven minutes (For example: 9 x 100, 7 x 1,200 or 6 x 1 mile). The pace should be hard to very hard.
Here's the key ingredient: keep your recovery between repeats at 15 to 45 seconds. Again, the stimulus for the workout is to increase your muscle strength and fuel economy. And yes, this will help your marathon.
These sessions should be spaced with a two-day window between workouts. Lastly, the first session can be included in your long run. Adding speed will enhance your ability to endure.
Super-slow Resistance Training
Dear Dave, I would appreciate your valuable feedback on the potential benefits of using the super-slow strength training method when training for triathlons.-Phil
Phil, Numerous studies have shown that super-slow training is not advantageous over three sets of six to 12 reps for increasing muscle recruitment and strength. The biggest flaw for triathletes is that they do not include full kinetic chain muscular movements that involve the glutes, back, hips, quads and arms. Even though the exercises (see below) are not triathlon-muscle specific, they will increase the production of growth hormone (GH). GH elevates protein synthesis and increases fat metabolism. The exercises enhance the strength of the entire skeletal system which is important for the triathlete.
My suggestion is to include exercises that enhance the strength of your core, hips, glutes, back, quads and shoulder girdle—the specific exercises (include at least two per session) to elevate GH levels. This is a partial list; I have more exercises on my website, www.davescottinc.com, in the e-programs section under Tri Training.
Squat and curl press with a dumbbell
Leg lifts
Fitball roll-outs with a pike up to a push up
Squat using a bar to over-head press
That's a start,-Dave
When is Enough, Enough?
Dave,I'm a 49-year-old male, married with two boys and 10 years of triathlon under my belt. I'm fortunate. I live a good life, run with one son, swim with the other, do tri relays together. Yet over the past year I just don't seem to recover like I used to. My sleep, mood and outlook have been really altered. I've taken months off (up to three at a time), work with a heart rate monitor, and log everything, yet I get the same results: really bad sleep and quality of life issues. Is it time for an extended break?
Better yet, define an extended break. I've contemplated a year or more off just to see what will happen, but I really do love doing what I do and so do my boys. To stop for that kind of time is a lot to give up without input from a knowledgeable source. What can you impart to me on this subject? -Mark
Mark, your question is a broad one, and certainly your symptoms of poor sleep, mood changes and quality of life issues are complex. Let's take a look at a few areas which will hopefully get you back on track.
To Combat Poor Sleep Patterns
Reduce your caloric intake at dinner and do not have a late night snack within 90 minutes of bedtime.
Take a short nap (20 to 30 minutes) if necessary, but no longer.
Try a short walk (15 to 30 minutes) after dinner.
Don't drink caffeine and limit alcohol to one drink per night.
Use blackout curtains in your bedroom.
Consider using white noise as a means to limit outside noise.
Write down a list of things to do for the next day one to two hours before going to bed.
Don't mentally review work, events, kid stuff, etc. when you put your head on the pillow.
Exercise
Don't stop for three months! Exercise, even for 30 minutes a day, is vital for your immune system, overall health and a good night's sleep.
Exercise elevates the morphine-like chemical endorphins, providing a huge daily jolt of positive energy.
Change your exercise routine: one to two sessions per week. For example, join a Masters swim or running group, join a gym, try a different route for your bike and run sessions. Include three to eight efforts of 45 seconds to three minutes—building in length and frequency—where you are working moderately-hard to hard.
Mental and Emotional Stability
Write down your specific goals every two weeks. Specifically, what pace, heart rate, distance, watts, perceived exertion or simply how you felt during a session. When the goals are well defined without taking the fun out of the exercise sessions, the feelings of accomplishment are much more gratifying.
Look at the goals on a daily basis and revise them every two weeks.
Lastly, we all go through flat spots. Continue with your exercise routine. Try to get in seven to eight hours of sleep and stay ahead of your boys!
Good luck,-Dave
Train Smart this Winter: Base Training Basics
This is GREAT!
By Matt Russ Triathlete magazine
Often, one of the hardest concepts for triathletes to understand and implement is the notion of base training. The idea of running slowly to boost performance later in the season can seem counterintuitive. It is also difficult to hold oneself back, but if you have the discipline to train aerobically this winter when everyone else is hammering away, it will pay dividends down the road.
Physiology of Base Training
There are two basic energy systems you use when training: anaerobic and aerobic. Unfortunately, you cannot simultaneously maximize both your aerobic and anaerobic systems. The idea behind base training is to train your aerobic energy system specifically. Why is this important? The more work you perform aerobically the more efficient this system will become.
Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduces the rate of lactate formation, improves the rate of lactate removal, and increases energy production and utilization.
Fat is a primary fuel source for the aerobic energy system. Over the course of a base-training period, your body learns to readily break down and utilize fat as an energy source. The fat we currently have stored in our bodies could provide enough energy to perform many marathons back to back, whereas muscle glycogen depletion can occur in as little as one hour.
Other physiological adaptations of aerobic training include increased stroke volume of the heart, capillary density and mitochondrial density. Stroke-volume increase simply means your heart pumps more blood per beat. Mitochondria are structures within muscle cells that produce energy from fat and carbohydrate oxidation. Think of them as tiny batteries for muscle contractions. Regular endurance training can double number of these structures1.
By increasing capillary density, we can effectively transport more blood to working muscles. The process of building capillaries occurs gradually. Because high-stress, high-impact running breaks down capillaries, base training is best to promote the slow growth of capillaries.
Base Progression
Over the course of the 12- to 16-week base phase, training should gradually progress from the low end (i.e. 71 percent of lactate threshold (LT), or around 61 percent of max heart rate) of the aerobic energy system to the high end (i.e. 90 percent of LT and 80 percent of max heart rate).
I also incorporate specific strength training at an aerobic level. This entails slow hill running or even walking. These workouts increase in duration throughout the base phase.
Base training is an excellent time to work on form and economy as well, since, as intensities increase later in the season, it becomes harder for an athlete to concentrate on form. Toward the end of the base phase I start power work but use brief durations and full recovery between efforts.
How Does This Transfer Into Performance Gain?
Let me give you a hypothetical example. Suppose Sam runs a seven-minute mile at lactate threshold (85 to 90 percent of max heart rate). His fastest aerobic pace, or aerobic threshold (around 65 percent of max heart rate), is an eight-minute mile. We start off Sam's base training at the low-end aerobic zones, at which he runs nine-minute miles. At the end of his 12-week base phase, Sam is able to run 7:30 miles aerobically. This is the base for Sam to build on for the rest of his season.
The hard part of base training is having the discipline to train at these low intensities, because even spending short amounts of time above your aerobic zone spoils the workout. The area between the top of the aerobic threshold and the anaerobic threshold is somewhat of a no-man's-land of fitness since such intensities do not train the aerobic or anaerobic energy systems effectively. Unfortunately, however, this area is where I find a lot of athletes spending the majority of their seasons.
The bottom line is you have to let your anaerobic system atrophy during the base phase. This means you will lose some of your anaerobic endurance, so expect to surrender some top-end speed coming out of your base phase, but take comfort in knowing this is what you are going to spend the rest of your season working on.
It often takes several seasons to see the results of sound base training if you are a novice athlete. Be patient; it is a slow process that cannot be rushed, but the sooner you get started the faster you will be.
By Matt Russ Triathlete magazine
Often, one of the hardest concepts for triathletes to understand and implement is the notion of base training. The idea of running slowly to boost performance later in the season can seem counterintuitive. It is also difficult to hold oneself back, but if you have the discipline to train aerobically this winter when everyone else is hammering away, it will pay dividends down the road.
Physiology of Base Training
There are two basic energy systems you use when training: anaerobic and aerobic. Unfortunately, you cannot simultaneously maximize both your aerobic and anaerobic systems. The idea behind base training is to train your aerobic energy system specifically. Why is this important? The more work you perform aerobically the more efficient this system will become.
Prolonged aerobic training produces muscular adaptations that improve oxygen transport to the muscles, reduces the rate of lactate formation, improves the rate of lactate removal, and increases energy production and utilization.
Fat is a primary fuel source for the aerobic energy system. Over the course of a base-training period, your body learns to readily break down and utilize fat as an energy source. The fat we currently have stored in our bodies could provide enough energy to perform many marathons back to back, whereas muscle glycogen depletion can occur in as little as one hour.
Other physiological adaptations of aerobic training include increased stroke volume of the heart, capillary density and mitochondrial density. Stroke-volume increase simply means your heart pumps more blood per beat. Mitochondria are structures within muscle cells that produce energy from fat and carbohydrate oxidation. Think of them as tiny batteries for muscle contractions. Regular endurance training can double number of these structures1.
By increasing capillary density, we can effectively transport more blood to working muscles. The process of building capillaries occurs gradually. Because high-stress, high-impact running breaks down capillaries, base training is best to promote the slow growth of capillaries.
Base Progression
Over the course of the 12- to 16-week base phase, training should gradually progress from the low end (i.e. 71 percent of lactate threshold (LT), or around 61 percent of max heart rate) of the aerobic energy system to the high end (i.e. 90 percent of LT and 80 percent of max heart rate).
I also incorporate specific strength training at an aerobic level. This entails slow hill running or even walking. These workouts increase in duration throughout the base phase.
Base training is an excellent time to work on form and economy as well, since, as intensities increase later in the season, it becomes harder for an athlete to concentrate on form. Toward the end of the base phase I start power work but use brief durations and full recovery between efforts.
How Does This Transfer Into Performance Gain?
Let me give you a hypothetical example. Suppose Sam runs a seven-minute mile at lactate threshold (85 to 90 percent of max heart rate). His fastest aerobic pace, or aerobic threshold (around 65 percent of max heart rate), is an eight-minute mile. We start off Sam's base training at the low-end aerobic zones, at which he runs nine-minute miles. At the end of his 12-week base phase, Sam is able to run 7:30 miles aerobically. This is the base for Sam to build on for the rest of his season.
The hard part of base training is having the discipline to train at these low intensities, because even spending short amounts of time above your aerobic zone spoils the workout. The area between the top of the aerobic threshold and the anaerobic threshold is somewhat of a no-man's-land of fitness since such intensities do not train the aerobic or anaerobic energy systems effectively. Unfortunately, however, this area is where I find a lot of athletes spending the majority of their seasons.
The bottom line is you have to let your anaerobic system atrophy during the base phase. This means you will lose some of your anaerobic endurance, so expect to surrender some top-end speed coming out of your base phase, but take comfort in knowing this is what you are going to spend the rest of your season working on.
It often takes several seasons to see the results of sound base training if you are a novice athlete. Be patient; it is a slow process that cannot be rushed, but the sooner you get started the faster you will be.
Thursday, January 03, 2008
Swim Workout for today!
200 warm up
200 Kicking Board
200 Drills
50 High Elbow
50 Fist Drill
50 Catch up Drill
50 Right side/Left side drills
6 x 50 first 25 fast next 25 slow 15 second rest
Thanks The Great Uncle Todd!
100 10 sec rest
150 15 sec rest
200 20 sec rest
250 30 sec rest
200 20 sec rest
150 15 sec rest
100 10 sec rest
Then last 50 of each do as hard as you can
50 backstroke
200 easy cool down
Have a great work out!
200 Kicking Board
200 Drills
50 High Elbow
50 Fist Drill
50 Catch up Drill
50 Right side/Left side drills
6 x 50 first 25 fast next 25 slow 15 second rest
Thanks The Great Uncle Todd!
100 10 sec rest
150 15 sec rest
200 20 sec rest
250 30 sec rest
200 20 sec rest
150 15 sec rest
100 10 sec rest
Then last 50 of each do as hard as you can
50 backstroke
200 easy cool down
Have a great work out!
Wednesday, January 02, 2008
Can you do this?
I would like to challenge you for the 2008 season:
Here is your Challenge
- a new and healthy lifestyle, Idea: look at what you are eating and drinking!
- Find a way to push yourself beyond the ordinary to the extraordinary, when you have those times Idea: when you say to yourself I can't do this, you need to change it to I can do this and I will!
- Think of a new way to take your racing to the next level, Idea: Interval Training????
- a fun challenge that you can share with your friends, family- Idea: Get them involved with your races or have them participate with you
- accomplish something that you'll remember for the rest of your life, Idea: Think what is your A Race?
- a new way to motivate yourself to get up for those early morning swims, bikes, or runs, Idea:
Gummy Bears and Snickers Marathon Bar!!
- Think of a truly worthy goal that will put a huge smile on your face for the rest of the year!
"Be resolutely and faithfully what you are; be humbly what you aspire to be"
Henry David Thoreau
Here is your Challenge
- a new and healthy lifestyle, Idea: look at what you are eating and drinking!
- Find a way to push yourself beyond the ordinary to the extraordinary, when you have those times Idea: when you say to yourself I can't do this, you need to change it to I can do this and I will!
- Think of a new way to take your racing to the next level, Idea: Interval Training????
- a fun challenge that you can share with your friends, family- Idea: Get them involved with your races or have them participate with you
- accomplish something that you'll remember for the rest of your life, Idea: Think what is your A Race?
- a new way to motivate yourself to get up for those early morning swims, bikes, or runs, Idea:
Gummy Bears and Snickers Marathon Bar!!
- Think of a truly worthy goal that will put a huge smile on your face for the rest of the year!
"Be resolutely and faithfully what you are; be humbly what you aspire to be"
Henry David Thoreau
Tuesday, January 01, 2008
Swim workout yesterday!
100 easy
6x50 alt. between kick and drill
300 swim - 1st 100 fast, second 100 moderate, 100 fast
50 kick- 6 kick on side
2x 150 swim 1st 50 moderate, 50 fast, 50 slow
50 kick on back w/ one arm backstroke
3x100 swim 100 slow 100 moderate, 100 fast
50 backstroke
4x 75 swim 1st fast, 2nd mod.,3rd easy
50 backstroke
6x50 -25 easy 25 fast
250 easy cool down
Have fun!
2350 yards
100 easy
6x50 alt. between kick and drill
300 swim - 1st 100 fast, second 100 moderate, 100 fast
50 kick- 6 kick on side
2x 150 swim 1st 50 moderate, 50 fast, 50 slow
50 kick on back w/ one arm backstroke
3x100 swim 100 slow 100 moderate, 100 fast
50 backstroke
4x 75 swim 1st fast, 2nd mod.,3rd easy
50 backstroke
6x50 -25 easy 25 fast
250 easy cool down
Have fun!
2350 yards
Subscribe to:
Posts (Atom)