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Tip of the Week
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Tips for an Ideal Pre-Workout MealEvery athlete knows you shouldn't do a heavy workout on a full stomach? But which foods and liquids help you maximize your training and how long after eating should you wait before jumping into your workout? ...READ MORE
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Make-It-Happe-NessSet action focused daily and weekly goals and working hard to reach them. Design a special training program that goes well above the usual training programs, including:
-Strength training
-Stretching/yoga
-Goal setting
-Technique improvement with every practice ...READ MORE
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SHOULD YOU EAT LIKE A CAVEMAN?One of the latest trends in endurance sports nutrition is the Paleo Diet. It was developed by Loren Cordain, Ph.D., whose book, The Paleo Diet, was published in 2002. It became popular with endurance athletes after a sequel, The Paleo Diet for Athletes, was published three years later. ...READ MORE
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How to Swim FasterThe specific answer is: technique, training time (volume) and workout structure (intensity). You can view these as a triangle. Technique goes at the top because without at least a moderate amount of good swimming technique, training time and workout structure will only help a bit. ...READ MORE
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WARM-UPIt's important to run a slow to moderate pace for a warm-up—at least 10, 15 minutes—on every run. If it's really cold out and you just woke up, take a little longer. Warm up until you're feeling loose. Check in with yourself. The warm-up period is a perfect time to listen to your body because it will tell you, for example, if today is a good day for tempo, or if today is a good day for just cruising.
- runnersworld.com ...READ MORE
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BORROW FROM BOXING: ROPE "RUNS"Get fitter, faster, and stronger with great workouts borrowed from other sports. "Jumping rope also helps runners be light on their feet." Quick jumping helps increase stride frequency and leads to greater muscle endurance, aerobic conditioning, and power, says Ross Enamait, a boxing trainer in Vernon, Connecticut (rosstraining.com). ...READ MORE
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Running in 2011If you are a beginner runner, don't attempt a marathon or half marathon right on first few months or training in the new sport. Consistency is key and first build a solid base by running short distance races for a couple of years, 5k and 10k for instance. After that, with some running background you can start thinking about the longer distance events. ...READ MORE
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Heart Smart: SalmonFatty fish like salmon should be in every runner's diet. It's one of the best sources of omega-3 fatty acids — the powerhouses of polyunsaturated fats. Not only do omega-3s reduce "bad" LDL levels while increasing "good" HDL, but they protect against arrhythmic heartbeats, which can lead to sudden cardiac death. They also keep arteries flexible, regulate blood pressure, and reduce triglycerides (a form of fat) in the blood. Runners in particular can benefit from omega-3s: They fight inflammation, including joint pain, and in a 2008 study at the University of California, researchers found that omega-3 fatty acids can increase oxygen delivery during exercise.
...READ MORE
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The Power of ConsistencyOne of the key elements I stress with athletes that I coach is how important it is to have long-term consistency with their training. It’s basic that if you want to see the most gain or improvements in your training and racing, you’ve got to be consistent — and that’s over the long haul. ...READ MORE
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Bilateral breathingYou don't have to be a bilateral swimmer, as in breathing on both sides during a race. But, you should know how to breathe on one side so that if the waves are hitting you from your left side you can breathe to your right, or vice versa. It's a matter of knowing that you can do it on race day if you must. Therefore, cool down once a week with 25 yards on your left, 25 on your right, 25 on your left, 25 on your right. ...READ MORE
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Rest is as important as trainingRecovery is an integral part of training. People have their log books, and they tick everything off in all of the columns, but where's the column for recovery? That's the 4th pillar. Without that, the whole structure collapses. I break recovery down into nutrition, compression garments (which I wear), getting enough sleep, and resting between sessions. Also learning not only to relax your body but also relax your mind. Without recovery, I wouldn't be the athlete I am." ...READ MORE
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Riding One-Handed Bike handling skills are something that every cyclist, including the pros, can always improve. Nobody likes crashing and while certain accidents are almost unavoidable, improving your skills on the bike can vastly increase your chances of staying upright. Read more... ...READ MORE
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Pre-event mealA high carbohydrate meal three to four hours before exercise is thought to have a positive effect on performance. A small snack, one to two hours, before exercise may also benefit performance. Some people's blood glucose levels may react negatively to eating close to exercise - it varies between individuals. ...READ MORE
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Make it Hurt"It's important to hurt in training and to learn to suffer a bit. Embrace fatigue and pain--welcome it and develop strategies to embrace it. ...READ MORE
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SPLURGE ON GREAT INGREDIENTS...BUT USE WISELYFresh, locally grown produce is often more flavorful than produce from far away. "High quality canned tomatoes or tuna cost a little extra but, says Bastianich, they deliver more flavor." A high-quality extra-virgin olive oil is indispensable, he insists.
Don't waste expensive ingredients. "You shouldn't saute or fry in extra-virgin olive oil—high heat destroys its flavor," he says. "Use a cheaper oil, such as canola or safflower. Add the best extra-virgin oil late in the cooking process, as a condiment." ...READ MORE
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Nailing the Perfect Run in Short Course TriathlonMuch time can be lost or kept on the run. So what can you do to have your best run? It’s mostly about pacing. The book was right, ‘It’s Not About the Bike.’ Your bike pace has significant impact on your run split. Your first mile of the run also has an impact on your run time.
Read more for a few tips to run your best: ...READ MORE
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Maximize Your Metabolic WindowFollowing exercise, you have 15 to 60 minutes to maximize the effects of nutrition on exercise recovery. To fully replenish glycogen stores, eat carbohydrate-rich foods within 15 to 30 minutes of finishing your workout. To support muscle growth and repair, you have 60 minutes to eat a balanced meal. The bottom line: The clock is ticking for recovery. Eat soon after completing your workout to get the most out of your recovery meal. ...READ MORE
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Help increase your energy level after your morning workoutTo prevent the afternoon energy slump, try to replenish your energy stores soon after your morning run. But don't just eat carbs. Include some protein–maybe a slice of cheese and ham, an egg sandwich, or a container of Greek yogurt with fruit and cereal mixed in. Try for a little bit of fat too (nuts or cheese) and eat this meal within 30 minutes of your run. ...READ MORE
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The Need for SaltFluids aren’t alone in the task of maintaining your body’s fluid balance. Electrolytes control the shift of fluids in and out of cells. The electrolyte of most concern during exercise is sodium. Found as sodium chloride in table salt. We lose more sodium in sweat than the other electrolytes. Both water and sodium are lost in sweat. ...READ MORE
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5 Ways to Avoid Muscle CrampsCramps usually hit at the end of intense workouts or during endurance events because fatigued muscles are more likely to cramp. Novice athletes are more likely to have cramps as they fatigue more quickly than seasoned exercisers. If you carefully progress your workouts, you will avoid unnecessary cramps. Heat, and not being used to the heat, increases the frequency of cramps. When the season changes and summer arrives, ease into workouts in the heat.
Additionally, carefully plan your fluids, electrolytes and carbohydrate intake to help avoid or delay muscle cramps. ...READ MORE
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Eating during exerciseIf exercise lasts longer than 60 minutes, it might be a good idea to eat some source of carbohydrate during exercise to top up blood glucose levels and delay fatigue. Low fat and low fiber food choices of a high glycaemic index, such as candy (without chocolate) and sandwiches made with white bread, are ideal in these situations. Sports drinks and very diluted cordial or fruit juice offer the benefit of delivering both carbohydrate and fluid to the body. ...READ MORE
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Bilateral BreathingYou don't have to be a bilateral swimmer, as in breathing on both sides during a race. But, you should know how to breathe on one side so that if the waves are hitting you from your left side you can breathe to your right, or vice versa. It's a matter of knowing that you can do it on race day if you must. Therefore, cool down once a week with 25 yards on your left, 25 on your right, 25 on your left, 25 on your right. Do this once a week. ...READ MORE
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Food of the Week . . . CauliflowerDid you know that along with its wealth of vitamins and minerals, cauliflower, like the other cruciferous vegetables, contains powerful sulfur compounds that have repeatedly been found to help prevent cancer? Since 1993, the National Cancer Institute has been demonstrating that prevention, rather than cure, is the way to decrease deaths related to cancer. And they have found the way to prevention is eating the proper foods! ...READ MORE
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Raw Material
EATING UNCOOKED FRUIT ensures all of its nutrients remain intact. And its natural sweetness complements just about every flavor, making it easy to add to a range of dishes. ...READ MORE
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Overcome AnxietyAnxiety in open water is normally caused by external factors in the watery environment around you - depth, cold, not being able to see far (if at all!) and having other swimmers in close proximity to you. All of these factors lead to the same physical response - holding your breath. More... ...READ MORE
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Food of the Week . . . StrawberriesDid you know that strawberries contain unique phenolic phytonutrients, which serve as potent antioxidants that have repeatedly been shown to help protect cell structures in the body and to prevent oxygen damage in all of the body's organ systems? Phenols not only make strawberries a heart-protective fruit, but an anti-inflammatory one as well. ...READ MORE
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Use elastic laces and no socksThere are elastic laces available at most stores that stock triathlon supplies. Elastic laces allow you to easily slip your feet into your shoes, wasting no time to secure Velcro or old-style lace locks on regular laces. ...READ MORE
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Begin practicing fast transitions nowToo often, athletes wait until the week before the race to practice transitions. That is too late. You need to practice now to execute the fastest transitions possible and have them be second nature.
One way to do this is to include transitions in your brick workouts. Also, set aside some practice time to work exclusively on faster transitions--don't worry about an aerobic workout that day.
www.usatriathlon.org
...READ MORE
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Choose Quality over Quantity"As the cost of food (in US) has declined, in terms of both price and effort required to put it on the table, we have been eating much more (and spending more on health care). If you spend more for better food, you will probably eat less of it, and treat it with more care. And if that higher-quality food tastes better, you will need less of it to feel satisfied. Choose quality over quantity, food experience over mere calories."
Maggie Rezende
www.healthcoachmaggie.com ...READ MORE
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4 Reasons Why Olympians RunActive.com
For the last few weeks, you've watched them ski, skate and slide. Now find out why these elite athletes believe running plays such a crucial role in their quest for gold.
Read more... ...READ MORE
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Breathe Properly to Swim EfficientlyBreathing training puts your body in an efficient swimming posture, so you glide easily through the water with the least amount of resistance. This alone will decrease the amount of energy you use while you swim.
- Kevin Koskella (TriSwimCoach) ...READ MORE
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Start up your Training SeasonStart with a new and fresh attitude! You already had plenty of days off to rest and replenish all your energy. Now, is time to get ready for the new season:
-Positive attitude
-If you can, train with a Certified Coach
-Register for an event
-Set a realistic goal ...READ MORE
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Building Strength
If you are more in the intermediate range of swimmers, it's a good idea to focus on strength training in the off season- whether it's hitting the gym, or just doing basic exercises at home. Doing yoga or pilates can also give you the strength in the water that you will need to take your swim to the next level.
Kevin Koskella
Tri Swim Coach ...READ MORE
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Not enough time to train.Yes, of course you have the right to do duathlons instead of triathlons, and often this is just a matter of preference. But if you're feeling squeezed on time to fit in swimming to your training routine, remember that in triathlon, focus the most time on your weakest link. So if that means swimming, just cut out a run and bike workout. Also, economize your workouts. Only have 30 minutes? Simple, 5 minutes warmup, 10 minutes drills, 10 minutes main set, 5 minutes warm down.
Kevin Koskella, Tri Swim Coach ...READ MORE
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Recover like the ProsRecovery begins before the workout ends.
•Never sprint in at the end of the workout. Cool down with an easy effort to flush out waste products
•Never let your food stores and water stores run low at end workouts.
•Stretch before you cool down entirely.
•Rest after workouts, elevate legs and continue to eat and drink.
•Ice tired and tight muscles to stimulate recovery.
•Always get 8 hours of sleep, take naps. ...READ MORE
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Core StrengthWhole body concept of training is sometimes ignored in the quest to rack up training miles. Incorporate a core strength session in the week, either when you do your gym workout or as a boot camp.
Weak core and weak hip flexors are very common in runners and triathletes. This translates into running injuries, hamstring pulls. Incorporate hip strength exercises into your gym training. ...READ MORE
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Stretching...Stretching before a training session or a race can actually work against you! Warm up with running to loosen up and stretch AFTER the session/race is over. ...READ MORE
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Did you know … that it is easier to take off a minute of your transition time than a minute off your run time ? Try : not to wear socks in sprint races; replace laces on your shoes to Yankz or similar. ...READ MORE
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Reminders on group riding:Be On Time
Be Predictable
Use Hand Signals
Give Warnings
Announce Hazards
Watch for Traffic Coming From the Rear
Watch Out at Intersections
Move OFF the Road When You Stop
Ride 1 or 2 Across
Read more on "what to carry with you when riding" ...READ MORE
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Eating after exerciseTo top up glycogen stores after exercise, the best foods to eat are carbohydrates with a moderate to high Glycemic index. This is best done in the first half hour or so after exercise. This should then be followed by foods high in carbohydrate, with a low Glycemic index. Exercise should be avoided during recovery. ...READ MORE
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THE OVERTRAINING SYNDROME IN ATHLETESCauses of Overtraining Syndrome
1.- Frequent Competition
2.- Monotonous Training
3.- Pre-Existing Medical Condition
4.- Poor Diet
5.- Enviromental Stress Factors
6.- Psychological Stressors
7.- Heavy Travel Schedules
Prevent, Recognize and Treat.... ...READ MORE
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Eating during exerciseIf exercise lasts longer than 60 minutes, it might be a good idea to eat some source of carbohydrate during exercise to top up blood glucose levels and delay fatigue. Low fat and low fiber food choices of a high glycaemic index, such as candy (without chocolate) and sandwiches made with white bread, are ideal in these situations. Sports drinks and very diluted cordial or fruit juice offer the benefit of delivering both carbohydrate and fluid to the body. ...READ MORE
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DPSAn important measure of your swimming efficiency is your distance per stroke or DPS. You can improve your DPS by taking a longer stroke, holding a streamlined and level body position, and by improving your underwater pull. Since water provides so much resistance, holding a streamlined and level body position will greatly improve your efficiency. You can improve your body position by performing balance drills. Start by kicking on your back with your hands at your side. Your goal here is to have the waterline encircle your face from your forehead to your chin. ...READ MORE
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Avoid Crossing OverKeep your arm from crossing over. One of the most common bad habits I see in swimmers is the arm crossing over to the opposite side on the pull. Breathing on your left side results in your right arm crossing over, breathing on your left side results in your right arm crossing. Often times this happens when one goes to breath, but sometimes it's caused just from over-rotating. More... ...READ MORE
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Sprint Race Tipsby BodyZen Coach Marcelo Holcberg
Try to arrive 1:15-1:30 prior to the race.
Why so early? To get a better spot in your rack….to warm up well …to do everything without being in a hurry and get nervous.. less traffic…less people waiting in line to register….less people waiting in the stinky bathroom…etc.
Read more for Tips. ...READ MORE
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VisualizationVisualization is one powerful tool for training and racing. A few days before a race take a few minutes every day and visualize every step of your race: the swim, T1, the bike leg, T2 and the run, visualize having a great race with perfect form on all three sports and speedy transitions. ...READ MORE
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Is swimming straight possible?This is a major challenge to open water swimming (and even swimming in a pool with lane lines!), and the key lies in one of our other fun challenges in swimming: breathing!
Here's a quick guide to swimming straight: ...READ MORE
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Group-Ride EtiquetteGroup riding is fun, and gives you motivation, knowledge and builds camaraderie with your fellow riders. But It could be intimidating for the first timers. But no worries, learn "the Rules of Engagement" ...READ MORE
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Using HR Training ZonesA Heart Rate Training Zone is a range that defines the upper and
lower limits of training intensities expressed as a percentage of your Max HR. The zones are calculated by taking into
consideration your Maximum Heart Rate (MHR) and your Resting Heart
Rate (RHR). Each training zone causes subtle physiological effects
that enhance your fitness.
...READ MORE
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Core StrengthMost Runners, Road/Mountain Bikers and Triathletes often neglect to train one of the most important parts of the body: The Core.
It is called the core for a reason: because it IS the CORE, simple! So strong yet so weak! ...READ MORE
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Running Tip #2: Warm UpA good warm up before running will prevent injuries and prepare the
body for better performance, make sure you start walking at a fast
pace and then jog slowly, another option is cycling or using an
stationary bike, after at least 3 to 5 minutes of this aerobic
activities stop and do some dynamic stretching exercises. Here are
examples of dynamic stretching (do each one for about 30 seconds): ...READ MORE
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Running Tip #1Start with the basics. The most important and sometimes neglected gear is … the Shoes!
Make sure you buy your running shoes at a specialized running store so they can fit you with the most appropriate shoe for your running form. ...READ MORE
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Training Day BreakfastA common question about nutrition is "Should I eat breakfast before an early morning training session?"
The short answer is: Yes, training requires energy and you get energy from the food you eat.
...READ MORE
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Nutrition IIINutrition and Gastric problems are usually the cause of poor performances and DNFs (did not finish) in triathlon, especially in Half-Ironman and Full Ironman distance races. Your stomach can "shut down" during the race for the following reasons: ...READ MORE
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Hydration & Nutrition IIContinuing with last week's topic: Hydration & Nutrition (considered the 4th discipline in triathlon)
After exercising seriously we deplete the body’s glycogen stores. Glycogen is the carbohydrate that is stored in the muscles and liver. If we don’t replenish them, our body will not recover properly and our performance will be affected for the next workout. ...READ MORE
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Replace Fluid LossesAthletes should always be aware of minimizing dehydration. An athlete should not lose more than 1% to 2% of their body weight on a race. ...READ MORE
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December - Janette Trasobares
Honestly, when I was advised that I would be the December 2011 Athlete of the Month for MiamiPace, I was so surprised!
In looking at the caliber of past athletes who've held this post, I see it as an honor to be recognized by my peers I've not ridden my bike across the country for no particular reason, I've not overcome a potential fatal disease, I've not had the hardships or injuries that many have had to overcome. As I explain to my Fitness 101 participants (I'll get to that in a moment)... "If a little 'fat girl' from Hialeah can complete a Half-Ironman... you can complete a 5K!"
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Featured Events
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Key West Half MarathonSunday, January 22, 2012 - 7:00 amHundreds of runners are expected to race through Key West’s historic Old Town and waterfront areas Sunday, Jan. 22, 2012 during the 14th annual Key West Half Marathon |
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Tropical 5kSaturday, January 28, 2012 - 7:00 amThis Publix Tropical 5K is the perfect chance for everyone to be a part of the biggest weekend in South Florida. |
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ING Half and Full MarathonSunday, January 29, 2012 - 6:00 amPrice Increase Next Week!
It's about time to save $10. Register before the price increases on December 8th, at 11:59 PM. |
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Tour de Cure - MiamiSaturday, February 11, 2012 - 7:00 amThe Tour de Cure is a series of fundraising cycling events held in 44 states nationwide to benefit the American Diabetes Association.
The Tour is a ride, not a race, with routes designed for everyone from the occasional rider to the experienced cyclist. Whether you ride 10 miles or 100 miles, you will travel a route supported from start to finish with rest stops, food to fuel the journey and fans to cheer you on! |
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