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New Season, New Goals

February 2, 2012 Features, news No Comments

Photo: Nils Nilsen Goal setting is one of the defining characteristics that separates athletes from exercisers; we set our sights on specific targets and we strive for performance. As you get ready to put your 2012 goals down on paper (which I highly recommend), here are some guidelines to keep in mind. I’ve divided these goal-setting tips into categories based on three groups of triathletes I frequently talk to. You may fit squarely into one category or identify with more than one. “I want to be a contender.” “I coulda’ been a contenda,” lamented Marlon Brando in “On the Waterfront.” But he wasn’t, because as a fighter he didn’t have anyone looking out for him and he went for the easy buck instead of the long-term gain. If you want to step up your performance in 2012 and stand atop the podium, get yourself: A coach. I know I’m biased, but during the natural ups and downs of the training process athletes benefit from external guidance. Coaching is not just a training program or data analysis; it’s the relationship that guides you through the dark days, when fatigue causes self-doubt and insecurities to cloud your judgment. Performance monitors. If you want to win, invest in a power meter for the bike and a GPS-enabled heart rate monitor for your other activities. Even more important: Download the data and use it. You’d be surprised at the number of athletes who have the gear but do nothing with the useful information it provides. Speed. Endurance gets you to the finish line, but speed wins races. If you want to win you have to put your time into high-intensity speed work on the track, cycling intervals above lactate threshold intensity, and VO 2 max intervals in the pool. RELATED: Meet 5 New Male Pros

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New Season, New Goals

Sara’s Slam: Should…

February 1, 2012 Features, videos No Comments

Learning to swim is often the biggest hurdle for adults getting into triathlon. With all the literature and videos out there, is a coach necessary to get started? This month Sara McLarty debates Tim Edwards, a coach with North Coast Endurance in Cleveland, Ohio. Sara: With family and work schedules, very few people have the ability to train with a coach. Instead, it’s much easier to purchase a DVD or book that they can follow at their own pace. Most are cheaper than a session with a coach, plus you can also find free videos on YouTube. Tim: Most triathletes have Type A personalities and they are very driven by schedules. Getting together with a coach for an hour is not a huge hurdle to overcome. Newbies are often lost in the mountain of data. With so much to think about, they don’t have a logical progression to follow as they start their journey in the pool. A coach can break down the individual skills and move on only when they have mastered them. Sara: Triathlete recently outlined a simple way to create your own underwater video camera. You can film yourself in the pool and analyze your technique each week as you progress. Compare your video to professional swimmers online. Tim: Athletes can videotape themselves, but the feedback is delayed. They have to wait to download the video and spend time comparing. Trying a skill, having it analyzed by a coach, learning the corrections and trying it again is compressed into minutes—not days. This progression is worth the extra couple of bucks. RELATED: How To Analyze Your Own Swim Stroke Sara: I’ve coached some athletes who just won’t listen to what I say, even if I’ve told them a million times. They finally end up figuring it out themselves and when that happens, it sticks. Learning on your own forces you to think about what you are doing and why you are doing it. Tim: The swim usually creates the most stress for a new triathlete. A coach is able to mentally help out by being there in this new environment. I swim with many athletes the first time they are in open water, “holding their hands” as they get comfortable. No video or book will reassure them when they first encounter a breaking wave or a plant wrapping around their hand. Sara: I can’t really argue against having a coach with you for your open-water swim training. Other than going with a very experienced friend, I don’t recommend any athletes trying open water without some support system nearby. Tim: Empowering the athlete is excellent. Athletes who really want to reach that next level of competition need to have a high level of investment in the process. One of the best ways for athletes to learn is to combine video of their practice with analysis of the technique. Many athletes I have coached have finally “got it” when they can see with their own eyes. Triathlete final thoughts: Videos and books can get you started, but a great coach can take you much further in your swim training.

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Sara’s Slam: Should…

Does Winter Running Burn More…

January 30, 2012 Features No Comments

Photo: Triathlon.org Winter running breeds some interesting misconceptions, so we decided to get the straight story. We enlisted the help of one of the key scientists studying cold-weather workouts: John Castellani, Ph.D., research physiologist at the U.S. Army Research Institute of Environmental Medicine in Natick, Mass. See if you can separate the truths from the lies below—and stay warm and fit all winter.

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Does Winter Running Burn More…

The Inside Scoop: Race During…

January 27, 2012 Events, Features No Comments

Need a challenge to stay motivated this off-season? Sign up for an indoor triathlon. The typical format is 60 minutes of racing: 10-minute pool swim, 30-minute indoor bike and 20-minute treadmill run, with variations depending on location and organizers. Can’t find an event near you? Create your own at the gym! JackRabbit Sports New York City; $50 ; Jan. 8 and 22, Feb. 4 and 19, March 4 This Big Apple tri shop hosts five events around the city and the top finishers compete in a championship. Jackrabbitsports.com Life Time Fitness Various U.S. locations; $25 for members, $30 for non-members ; see website for dates. The gym chain hosts outdoor events during the tri season and indoor races throughout the year. Lifetimefitness.com Progression Triathlon Tolland, Conn.; $25 for members, $35 for non-members ; Jan. 8, Feb. 5, March 11, April 15 and May 6 Every month the distance increases, ending with the final race—an 800-yd swim, 28-mile bike and 7-mile run. Starhillsports.com Tri to Help Maryland, Connecticut, Pennsylvania; $40 individual, $90 team (early registration); Jan. 14, Feb. 12 and 25 This series raises money for Stroup Kids for Kids  Epilepsy Foundation, and hopes to expand to 4–5 states next year. Tritohelp.org Give It a Tri Duncan, Okla.; $35 individual, $90 for team ; Feb. 26 A 300-meter swim, 8-mile stationary bike and 3-mile run, with two race options for kids. Drhhealthfoundation.org RainMan Seattle; $45 ; April 1 A slightly different format—15 min indoor swim, 30 min ride with your bike on a trainer, then a 2.97-mile run around Green Lake. Trifreaks.com

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The Inside Scoop: Race During…

Video: Energy Sources For…

January 27, 2012 Features, videos No Comments

To be successful in any endurance event, you have to refuel. In this video, Dr. Bob Sallis explains the basics of energy sources for endurance athletes. More videos from Triathlete.com.

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Video: Energy Sources For…

Your Best 10-Minute Run Warmup

January 26, 2012 Features No Comments

If you want to get the best results from your run workouts, don’t neglect your warm-up. These 10 exercises from 2011 Xterra world champion and coach Lesley Paterson thoroughly warm up your muscles through dynamic stretching, allowing you to perform at a higher intensity. Do these each for one minute before your next run.

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Your Best 10-Minute Run Warmup

Get In ‘The Zone’ By…

January 25, 2012 Features No Comments

Athletes have tried for years to get in “the zone” through mental training methods such as meditation and visualization. But recent studies show that it may be the heart—not the brain—that controls your body’s physiological responses. Surprisingly, the rhythm of a healthy heart is irregular from beat to beat, and emotions can strongly influence those rhythms. Negative emotions, such as fear or stress, trigger a fight-or-flight response that produces irregular heartbeats—whereas positive emotions, like empathy, gratitude and love, create rhythmic heartbeats that slow heart rate, lower blood pressure and increase respiratory flow. Studies of athletes in the zone have shown that they have smooth, even heart rhythms. HeartMath, a company in Northern California specializing in neurocardiology development, calls this metronome-like pattern “coherence.” Sara Gilman, a psychotherapist in Encinitas, Calif., likens it to a “strong Internet connection” where information flows unimpeded from the heart to the mind, and then throughout the body. By achieving coherence, an athlete can operate at high efficiency even when under stress. HeartMath created a system called the Quick Coherence Technique to help athletes control heart rhythms during competition. Gilman has helped elite athletes using this method, and recommends practicing the method at bedtime, when waking up and before and after training for at least three weeks before a key race. The Quick Coherence Technique Heart Focus Focus all of your attention on the heart muscle. Heart Breath Imagine you are breathing through your heart. Feel your chest rise and fall slowly for one minute. Heart Feeling Think of a positive experience you’ve had in racing or training and try to re-create those feelings with visualization. HeartMath’s emWave product ($229, Heartmath.com ) gives a visual measurement of coherence. For more information, contact Sara Gilman at Saragilman.com .

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Get In ‘The Zone’ By…

Tri Riding In The Wind

January 20, 2012 Features No Comments

Lance Armstrong was famous for thriving in foul weather, and although he spent countless hours honing his skills, he mostly credited this edge over the peloton to his mental preparation. He knew the others would be suffering so he chose to embrace the rain, wind or extreme heat. Even if you don’t have Lance’s skills or extreme mental toughness, you can race stronger in the wind by following some basic guidelines. VIDEO: The Big Island’s Mumuku Winds

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Tri Riding In The Wind

Workout Wonderland: Give…

January 17, 2012 Events, Features No Comments

Embrace the elements this winter and strap into a pair of snowshoes. Snow-covered trails don’t need to hinder your training—they can actually enhance it with the right equipment: snowshoes. “Snowshoeing is a killer workout,” says triathlete and top snowshoeing competitor Scott Gall. “It’s a huge strength builder: You use hip flexors and quads in a way that’s very transferable to the bike,” says Gall, who owns a running store in Cedar Falls, Iowa. It also involves balance and core strength. He offers these tips: • If you’re mainly going to be running, invest in running-specific snowshoes. They’ll give you more agility on the trails. • Your snowshoe running pace will be naturally slower than your road running pace, but your heart rate will likely be just as high or higher. For example, if it normally takes you an hour to run 7 miles, then snowshoe for an hour—versus trying to run 7 miles. • Just try it: There is virtually no learning curve. Want to give it a shot? Try one of these upcoming races: JAN. 28: Bigfoot Snowshoe Race, Traverse City, Mich. (5K and 10K) This scenic, hilly off-trail run is a great course for all levels. In fact, a large percentage of people who do this race are first-timers and rent snowshoes. Runsnow.com JAN. 29: Curly’s Record Run, Pittsfield, Mass. (4 mile) This historical race utilizes part of the old ski trails of Berkshire County, and the area is a great spot for an impromptu winter vacation. Berkshiresports.org FEB. 12: Highland Forest Snowshoe Run, Syracuse, N.Y. (5K and 10K) The Highland Forest offers a beautiful setting for snowshoeing through the woods. Make a weekend of it at the new Skyline Lodge. Bikeloft.com Find more events at Snowshoeracing.com .

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Workout Wonderland: Give…

Cut Your Risk Of Blood Clots

January 16, 2012 Features No Comments

Xterra athlete Wendy Simms sustained a large cut at a multiday mountain bike race in Europe in 2004 and flew home the next day, ignoring symptoms of sharp pains on inhalation. She wound up in the hospital for a week with a pulmonary embolism—a serious condition that occurs when a blood clot breaks off in the arm or leg and travels to the lungs—and spent six months on the blood-thinner Coumadin, sidelining her. Keep in mind the following risk factors, symptoms and ways to prevent blood clots from happening to you: Risk Factors – Traveling long-distance to competitions in a cramped position – Severe dehydration from racing a grueling event – For women who use birth-control pills, the combination of dehydration from altitude and racing plus travel without recovery – Sustaining even minor cuts during a race and promptly getting on a plane Symptoms – Swelling, pain or tenderness, usually in one leg – Reddish or bluish discoloration of the skin – Shortness of breath, sharp pains or difficulty breathing (go to the hospital immediately) Prevention Take walking breaks and stretch during long trips, stay hydrated and find out if you have a family history of blood clots. Finally, “lower-leg compression gear can serve a second purpose—to reduce [deep vein thrombosis] risk during long-distance travel,” says osteopathic physician Chris Miars.

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Cut Your Risk Of Blood Clots

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Sara’s Slam: Should…

February 1, 2012

Learning to swim is often the biggest hurdle for adults getting into triathlon. With all the literature and videos out there, is a coach necessary to get started? This month Sara McLarty debates Tim Edwards, a coach with North Coast Endurance in Cleveland, Ohio. Sara: With family and work schedules, very few people have the ability to train with a coach. Instead, it’s much easier to purchase a DVD or book that they can follow at their own pace. Most are cheaper than a session with a coach, plus you can also find free videos on YouTube. Tim: Most triathletes have Type A personalities and they are very driven by schedules. Getting together with a coach for an hour is not a huge hurdle to overcome. Newbies are often lost in the mountain of data. With so much to think about, they don’t have a logical progression to follow as they start their journey in the pool. A coach can break down the individual skills and move on only when they have mastered them. Sara: Triathlete recently outlined a simple way to create your own underwater video camera. You can film yourself in the pool and analyze your technique each week as you progress. Compare your video to professional swimmers online. Tim: Athletes can videotape themselves, but the feedback is delayed. They have to wait to download the video and spend time comparing. Trying a skill, having it analyzed by a coach, learning the corrections and trying it again is compressed into minutes—not days. This progression is worth the extra couple of bucks. RELATED: How To Analyze Your Own Swim Stroke Sara: I’ve coached some athletes who just won’t listen to what I say, even if I’ve told them a million times. They finally end up figuring it out themselves and when that happens, it sticks. Learning on your own forces you to think about what you are doing and why you are doing it. Tim: The swim usually creates the most stress for a new triathlete. A coach is able to mentally help out by being there in this new environment. I swim with many athletes the first time they are in open water, “holding their hands” as they get comfortable. No video or book will reassure them when they first encounter a breaking wave or a plant wrapping around their hand. Sara: I can’t really argue against having a coach with you for your open-water swim training. Other than going with a very experienced friend, I don’t recommend any athletes trying open water without some support system nearby. Tim: Empowering the athlete is excellent. Athletes who really want to reach that next level of competition need to have a high level of investment in the process. One of the best ways for athletes to learn is to combine video of their practice with analysis of the technique. Many athletes I have coached have finally “got it” when they can see with their own eyes. Triathlete final thoughts: Videos and books can get you started, but a great coach can take you much further in your swim training.

Video: Energy Sources For…

January 27, 2012

To be successful in any endurance event, you have to refuel. In this video, Dr. Bob Sallis explains the basics of energy sources for endurance athletes. More videos from Triathlete.com.

Video: How To Avoid GI…

January 17, 2012

In this video, Dr Bob Sallis explains the causes of gastrointestinal problems during exercise and how to avoid them. More videos from Triathlete.com.

Chrissie Wellington To Take…

January 16, 2012

Reigning four-time Ironman World Champion Chrissie Wellington announced on her website that she will not compete in Ironman events in 2012 to pursue “other opportunities”. See the news release from her website, Chrissiewellington.org , below and check back to Triathlete.com as we continue to cover this breaking story. Photo: Nils Nilsen Four time World Champion and World Ironman Distance Record Holder, Chrissie Wellington has announced that she’ll be taking a break from competing in Ironman during 2012 to explore other opportunities, including the forthcoming publication of her autobiography, A Life Without Limits . Chrissie, who won her fourth World Championship in Kona, Hawaii, last October and maintained her unbeaten record at Ironman distance – making it 13 victories from 13 races – said of her decision, “I’ve given absolutely everything to Ironman over the past five years. However, this year I’ve decided to take a break as I would like to spend more time focusing on other pursuits including dedicating more time to my chosen charities, the publication of my book and more active promotion of the sport in the UK, as well as giving myself the chance to explore and seize new opportunities within triathlon and outside. I feel that I wouldn’t be able to pursue all of these different goals whilst simultaneously dedicating the energy and time needed to compete in Ironman events and treat them with the respect and complete dedication they deserve. PHOTOS: Chrissie Wellington In Kona The past five years have been absolutely incredible and I am extremely happy, proud and content with everything that I have achieved in the sport – topping it all off with the race of my life in Kona last year. I have always seen triathlon as a part of my life, rather than the be all and end all, and am looking forward to a little more variety and balance by pursuing other interests, as well as spending more time with my family and friends. I am really excited about what the future holds and being able to spend more time around the sport without the commitment of full time ironman training and racing”. RELATED VIDEOS – Chrissie In Kona: The Post-Race Interview Series

Pilates Exercises & Yoga…

January 28, 2011

Need some new training ideas? Check out these sites for pilates exercises, yoga videos and other triathlon training videos aimed to help endurance athletes

McCormack, Carfrae Featured On…

October 9, 2010

The two 2010 Ironman World Champions, Chris McCormack and Mirinda Carfrae, were also the two athletes featured on Training Day. How did they prepare to win the Kona race? Find out in these videos

Technology to get you in shape…

June 14, 2010

With personal trainers producing YouTube fitness videos, iPod Nanos sporting pedometers, and yogis practicing tree pose using the Wii Fit –technology has become one of the best ways to set and maintain fitness goals.

The Best Fitness Tech

June 10, 2010

With personal trainers producing YouTube fitness videos, iPod Nanos sporting pedometers, and yogis practicing tree pose using the Wii Fit–technology has become one of the best ways to set and maintain fitness goals. We consulted sports professionals, fitness enthusiasts, and tech companies to find the latest and most interesting hardware, software, and Websites that you can use to get in shape …

Look Back On Last Year’s…

April 30, 2010

Heading to participate in the Wildflower Triathlon Festival this weekend for the first time? Check out these photo galleries and videos from last year’s events to get an idea of what you’re getting yourself into. Photos 2009 Avia Wildflower Long Course Triathlon #1 2009 Avia Wildflower Long Course Triathlon #2 2009 Avia Wildflower Olympic Course Triathlon Photo Gallery Videos 2009 Wildflower

Trainer Workouts with a Pro at…

December 8, 2009

I did the Trainer ride with a Pro tonight at Inside Out Sports in Cary.   The store sponsors these workouts (almost) every Tuesday evening at 6:30 pm.  They are free – you just have to bring your own bike and your own trainer.   It was great killer workout, and I plan on doing this every Tuesday evening.  My  new job is five minutes from Inside Out Sports. Tonight’s workout was led by local pro triathlete, Alex McDonald. Since I get off work at 5, and the workout starts at 6:30, I was the first one to arrive for the workout.  Alex is a member of Team Timex, and he had some free schwag for the first one to arrive.  That was me!   How lucky is that.  I got a brand new Timex Sleek 150 lap tap technology watch.  It’s very slim design and I am wearing it right now as I type. I love it so far – very sleek and comfortable! I asked him if he would take my picture so I could tweet about my prize.  (Click any image below to enlarge.) I tweeted: “won timex ironman tap watch cuz i was first to arrive at @alexmmtri spin class” The first thing we did after the warmup was isolated leg drills. That is where you unclip one leg and only spin with the other leg.   We did alot of those, and I hated them.  But that means they were good for me. Alex let me tweet a picture of him.  I twote: “single leg drill at ios with @alexmmtri “. The middle part of the workout were three tempo sets. I love those. I am very good at steady eddie riding.   Then we did some super spins.  Hate, hate, hated those!  But again, if you hate a workout, it means it is good. After the workout, Alex let us all try a Recovery drink called Ultragen made by First Endurance. It was really good tasting. Not too sweet like most similar products. I was very impressed. I tweeted: “free first endurance recovery drink from @alexmmtri yum ” One last picture for you to enjoy: Tweet: “at IOS – look at the P4’s!” …if you found this post inspiring, please help fight Hunger by supporting the Gatorade G Movement! Here is no comments yet by the time your rss reader get this, Do you want to be the first commentor? Hurry up