Competitor.com’s Sean McKeon had a chance to test out the true capacity of the popular running utility belt called Spibelt. Spibelt can be used to help you carry things on your run, see how much we were able to fit in one Spibelt!
Competitor.com’s Sean McKeon had the chance to meet up with Trigger Point Performance Therapy’s founder Cassidy Phillips to get a first hand look at his take on the foam roller. Tigger Points’s foam roller, called The Grid, is unlike anything else on the market.
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Not Your Average Foam Roller
Physical Therapist Nate Koch reviews and grades several treatment options for common overuse injuries. Written by: Nate Koch, PT, ATC Overuse injuries have been rampant in triathlon since its inception and will continue to do so long into the future. One study in 2003 reported that overuse injuries accounted for 68 percent of preseason and 78 percent
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Know Your Options For Treating…
This edition of Monday Minute features an exercise called the thoracic spine extension on a foam roller. This exercise improves posture and helps to make your arms more efficient while running.
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Monday Minute: Spine Extension…
Written by: Sara McLarty It’s the middle of the week. The clock has just clicked to noon. It’s time for a lunch break, a few minutes of personal time before going back to work. What better way to use this time than to take a quick dip in the pool? Swimming a couple of laps is
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Training: Designing The…
This edition of Monday Minute introduces an exercise that will help to increase hip flexor strength. By strengthening the deep hip flexor muscle known as the psoas, you can increase stride length and keep reduce injury!
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Monday Minute: Wall Psoas Hold
There are a million different ways to do an interval workout on the bike. And that’s just the problem. With so many formats to choose from, how do you decide which workout is the best workout for you today? And next week? And the week after that? Relax. Choosing the perfect interval workout for you now
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Training: Super Simple Cycling…
This edition of the Monday Minute offers you a way to loosen up your inner thigh area without having to get a massage. By using a foam roller you can massage the adductor muscles to reduce tightness through the area and help lengthen your stride.
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Monday Minute: Adductor Self Massage
I had a great training weekend in Wilmington. I ran on the beach Friday evening; and then I rode 100 miles of the bike course on Saturday with my good friend, Ginger (Aquaphor chic) and her training buddies. (If you just want to read my notes about the bike course, scroll to the bottom past all the pictures.) I arrived on Friday evening, checked into my hotel, and headed down to the beach for a nice run. I parked at one of the fishing piers, and took this picture before starting out. It was cloudy, windy and cool. But I wasn’t there for sunbathing, I was there to run! I ran southward because that looked to be the longest stretch of beach – plenty for my hour long run. After about 25 minutes of running I realized I was approaching the inlet where the B2B race will start. It was just pure luck that I ended up there. I ran all the way around to the sound side to scope out the lay of the land. Really wished I had a camera! It was a beautiful wide expanse of beach with views of both the ocean and the sound. A lovely pink sunset peeked through a small break in the clouds. And sea oats danced in the breeze atop the small sand dunes. The lovely scene really makes me excited for this race! I ran back to my start point at the pier. When I was done running, my muscles were sore (beach running takes alot out of you!). I sat in the water to take an ‘ice bath’. It was not cold at all – no colder than Lake Jordan, where I do my open water swim training. When I got out of the water, my wet clothes made me shiver all the way back to my car. I think the air temperature was about 50, but it was getting dark and it was very windy. I used my new Garming 310xt (which was given to me by a client in exchange for some work -sweet deal!). Check out my beach run: http://connect.garmin.com/player/16377190 The next morning I woke up at 5:30 am and walked next door to the Dunkin Donuts for some coffee. I was tempted by all the donuts, but resisted. I knew that donuts would not sit well in my tummy for my 100 mile bike ride. I tweeted this picture – and my twitter friend @Darnyce pointed out the sign above the donuts. Can you read what it says? Too funny! I packed up my gear and headed to the Battleship. It was still dark. The temperature was about 49 and very very windy. I was in trouble because I did not bring enough cold weather riding gear. I had just planned on arm warmers and newspaper stuffed down my bike jersey. That is usually fine in 50 degrees and sunny, which is what I was expecting. But it was not going to be enough in that wind and with no sun in sight. I ended up driving to a gas station to buy some cheap cotton work gloves. Luckily I also had a warm-up jacket in my car. Ginger’s friend, Mary, had some spare leg warmers that she loaned me. We headed up 421 North into a stiff headwind. I was still a little cold even with all those layers, but I was managing well enough. A strong rider named Furman pulled as we rode into that headwind. Even though I was drafting, I still felt as if I were fighting the wind! I had to work kind of hard to stay on the wheel, and that helped to warm my body. One of the group got a flat tire on the industrial stretch of that road. Hope that doesn’t happen on race day! We rode 421 N for about 37 miles. It was hard work the whole way – with a headwind and false flat uphill. We took a rest stop at mile 38, right before our left turn heading west on 41. Note the Krispy Kreme donut truck in the background behind the photo of Ginger and me below. Donuts are good karma, right? Ginger was sporting a pretty red windbreaker cycling vest. I need to get one of those. We both still had all our layers on! The lack of sun and the strong wind really made for cold riding conditions. The rest of the course was a mix of headwind, tailwind, false flats and some gentle rollers. At times we rode moderately hard; at other times we rode easy and chatted. The sun did eventually come out and warm us up, and I peeled some layers off. Everybody in the group was really nice. They let me pull the last few miles back down 421. That was fast and fun because it was generally downward and a bit of a tailwind. Fast until we got to the two big bridges right before the Battleship. Those bridges were badass hills…I had to stand up and dance on the pedals for the second one. It was a great finish to a great ride. Here is the whole group at the end of the ride. Ginger, me, Mary, Furman and Tom. It was a great ride with really great folks! Afterwards, we went out for pizza at Mellow Mushroom. I ordered Magical Mystery Tour, Ginger ordered Kosmic Karma, and Tom and Mary got the Gourmet White. Furman was not able to stay for pizza – bummer that he missed out on the best pizza evah! Here’s my Garmin data from the bike ride: http://connect.garmin.com/player/16503561 Here are some notes about the bike course that I shared in the BT forums: I rode most of the bike course yesterday. I screwed up making the cue sheet on google maps, so I ended up riding it in reverse. Crap, I wondered why we saw so many people riding the course backwards, haha! Really glad I scoped it out, tho, as I learned some things. – It was freaking cold at 8am. I had prepared for a 50 degree start temperature. But, being cloudy and Very, very windy, it felt much colder. I had not brought gloves, so I stopped at a gas station to buy a cheapo pair of mens cotton work gloves. They worked fine. You will need gloves. Bring some cheapo kind that you can throw away later. I had bike shorts , jersey, arm warmers, newspaper stuffed into my jersey. That wasn’t enough, so I put on a warmup jacket that I luckily had in my car. A friend loaned me some leg warmers. I was still chilly for the first hour. My toes were very cold, wish I had toe covers. Then I got warmed up, so I ditched the newspaper on the end of some random driveway. When the sun finally came out, I got warmer, so peeled off the gloves. After noon, I stopped to pee and took off the jacket and tied it around my waist. I think I will skip leg warmers, as they aren’t easy to peel off. On race day, if it’s about a 50 degree start, I will wear: toe covers, arm warmers, jersey with newspaper stuffed into it, windbreaker zip-up vest (might try to find that at a thrift store so I can ditch it), cheap gloves, bike shorts. If rain is in the forecast, I’ll be sol. I don’t have cold weather rain gear. Maybe I’ll pack one of those clear plastic disposable rain coats. I might even have one of those in my car! -the wind really sucked the moisture out of me. I was drinking more than usual for a cool riding day. And I was not needing to pee more than usual (every 2-3 hours). – we rode all the way up 421 with a headwind and it felt slightly uphill. That was very tough. Luckily, on race day, it will be the reverse, so that last 37 miles should be fast. I hope the wind is the same direction! – 421 was boring. The last part was very industrial and busy. The final stretch leading to the battleship includes two badass bridges over a river and highway. One was really short steep climb. I like hills, so I enjoyed getting up out of the saddle to ‘dance on the pedals’ as they say in the Tour de France. Just mentally be prepared for this at the end and you’ll be fine. – between those two bridges above, there is a huge blob of dried concrete (must have spilled out of a truck or something). I think it was right on the white line. I ran right over it, duh! Watch out for that, plus a lot of debris in the shoulder. I hope they close off one lane of the road in this section. It was kind of a major highway, and I did not like riding on it. Big trucks going by me at 70 miles an hour! – there were some nice little rollers on the loopy part of the course that includes 210 and 41. Very pretty country side. Some head wind, some tailwind, some false flats up and some down. – I was riding with a group. Whenever I was pulling in front or off the back by myself, I watched my speed just to see what I can expect on race day. Sometimes I’d be going 16mph, and other times 23. It’s just the wind and false flats that made the difference. On race day, just don’t worry about that number. Stay in your ‘zone’. If it’s a headwind and your not going as fast as you want, dont’ worry. Just hunker down and try to become the smallest shape possible to cut thru the wind. But don’t try to push a certain speed, or you’ll trash yourself. And, remember that you’ll make it up going back down 421!! – There were a couple of railroad tracks where my water bottle launched out of the cage in the back. Really got to figure out how to keep that from happening! PS: those two badass bridges are also on the run course. Short but steep. Don’t worry about it, just be mentally prepared for it. And no shame in walking a short steep climb in an ironman. Check it out : Recommended Training Plan Book: …Triathlete Magazine’s Essential Week by Week Training Guide by Matt Fitzerald …if you found this post inspiring, buy me a coffee! By the time your rss reader get this post here is 10 comments ,Welcome you come to leave your opinion !
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Beach2Battleship Training Weekend
(Press “Read more” for the video recipes.) Dr. Allen Lim’s Boiled Potato Recipe Dr. Allen Lim’s Rice Cakes Dr. Allen Lim’s Panini Recipe RaceFood WrapUp with Dr. Allen Lim
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Garmin Slipstream Race…
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
ETU Triathlon Premium European Cup Eilat 2009 Elite Women
One of the toughest “must do” triathlons in the UK. One of the top ten locations in the world.
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Triathlon.mp4
Emek HaOsher is back in Eilat for 2009 Triathlon
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Darwin Triathlon Club’s photostream. 3759. uploads. This photo also belongs to: Tri Lake Alex 27Sept 09 (Set). 112. items. 0 people call this photo a favorite. Tags. Click this icon to see all public photos and videos tagged with Photo …
I’ve been looking at Triathlon Training in general, but for all you that are in your offseason I came across some articles and Videos that may help you out, Thanks to Krista who blogged about it, so I decided to throw up a quick post, …
I had a really bad day today. Four bad things happened. I must be in a state of Nirvana because none of these things are bothering me. Mentally, I feel very relaxed and at ease. Had a bad run. I enjoyed the run. I felt like I was running well with fast feet while still going easy and holding back . But every time I looked at my Garmin it was showing a pace of greater than 10min/mile. I wondered if the heavy cloud cover affected the accuracy of the GPS. When I got home, I plotted the course out on my BT account, and it showed the same distance and pace. Crud. Not worried, tho. My fast feet are just waiting for race day. In my rush to get out the door for my run, I grabbed any old pair of socks. Stupid move! When I got home, I had a very bloody blister on my left heel. I put some Aquaphor and a band-aid on it. Feels okay. I am not the least bit worried about it. It will heal up in time. When I got home from running, I noticed my teenage daughter’s car was not in the driveway. Yet, I remember her coming in the door late at night. That was weird. I knocked on her door and asked “where is the blue car?” She broke down in tears and said she crashed it into a guardrail after hydroplaning on the wet roads. Thankfully, nobody got hurt. The car has a nice big dent in the side and needs a new tire. Could have been ALOT worse. This is not stressing me out either. I’ve been having shooting sciatica pains all day. Not worried about that either. I always get new weird pains during my taper. I think it’s my body just healing stuff that I didn’t even know was hurting me. That’s what I’m telling myself. I am very thankful to be in such a positive mood despite all these stressors. It sure beats crying because it’s a sunny day ! My plan for the week is to do lots and lots of Rodney Yee’s “Yoga Conditioning for Athletes” DVD. I did that every day leading up to Duke 1/2. Flexibility = Free speed. I’ll take it. While driving home from picking up the blue car, I was listening to the radio. The DJ was talking about the band, Nirvana. He said that Kurt Cobain was inspired to write the song “ Smells Like Teen Spirit ” when a rival painted graffiti on the wall: “Kurt smells like Teen Spirit”. Teen Spirit being the deodorant made for teenage girls. I always wondered what that lyric meant. Love that song… Smells Like Teen Spirit – Nirvana – New Music – More Music Videos Check it out : Amazon.com …Workouts in a Binder : Swim Workouts for Triathletes …if you found this post inspiring, buy me a coffee! Here is no comments yet by the time your rss reader get this, Do you want to be the first commentor? Hurry up
ETU Premium European Cup Triathlon – Alanya 2009 Elite Women
