|
|
|
 |
Tip of the Week
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
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
|
|
|
August - Rajesh Durbal
Rajesh knows what it is like to be challenged. He was born without legs and only one arm…As a young boy growing up he was constantly teased and ridiculed: an outcast amongst his own peers.
As a result he tried to hide himself in baggy loose fitted clothing in the hopes to blend in.
The pressure was so great that Rajesh remembers being suicidal.
At the age of 12, Rajesh found the athlete that was waiting to emerge. He became involved with downhill slalom skiing and started his journey into finding himself: the real person that was inside the body…
Rajesh will be in South Carolina doing a 70.3. end of August and then in Hawaii finishing off his training for his biggest goal this year, Ford Ironman World Championship.
|
|
|
Featured Events
|
The Great Grove Bed RaceSunday, September 5, 2010 - 1:00 pmThe race involves rolling beds down village streets in Coconut Grove!
|
|
IC3 Criterium SeriesSunday, September 19, 2010 - 7:30 am"EL HUECO" NW 91 ST and 112 Ave. EL Doral, FL USA
The course is a 4.28 Kilo loop good for speed. |
|
|
| |
| |
|
|
_001.jpg){kind=logo}
