As many of our race seasons come to a close, we look forward to a break in the heavy training.
We begin to think of the upcoming off season and what we can work on to race even better next season.
Strength training can be a welcomed break from our usual routine of Swim, Bike, and Run.
Think about adding these exercises, shared by Mark Allen , to help with run leg speed and power on the bike.
Monday Motivation - "I Race Myself"
Very few triathletes are paid to race and win.
We race against oursleves and for ourselves.
Everytime we cross that finish line faster than we have before,
or reach our goal for that given day,
We are the Winners.
We race against oursleves and for ourselves.
Everytime we cross that finish line faster than we have before,
or reach our goal for that given day,
We are the Winners.
As we cross that line, just one of the hundreds or thousands
competing on that day,
only we know the hours of training and personal sacrifices
competing on that day,
only we know the hours of training and personal sacrifices
it took to get to that line.
Front Of the Pack, Middle Of the Pack, or Back Of the Pack,
when we cross that line
We are the Victors!
Front Of the Pack, Middle Of the Pack, or Back Of the Pack,
when we cross that line
We are the Victors!
by BWZ
"Just an Age Grouper"
"Just an Age Grouper"
Tips for putting on your wetsuit.
Are You Sure You're Putting On Your Wetsuit Right?
The Human Shoehorn
By Swim Smooth
There is a bit of a secret method to getting in your wetsuit properly, we call it the "human shoehorn". You'll need some help from a friend to use this technique but it will make your suit a lot more loose and flexible around the shoulders.
The first step is to make sure that you pull enough loose material up the arms and legs. Use a plastic bag over your hand or foot as you slide them into the suit, this helps the suit slip on. At the ankles and wrist pull your suit up 5cm (2 inches) more than you might normally do:
Now have your friend slide their hand inside the suit down towards your tricep and with their other hand work the material up the arm and round from the chest on both sides. This is the "human shoehorn"
Without using this method you will have a wide gap across your back between the zip and when you do up your suit it will compresses your shoulders and makes things very tight. After Human Shoehorning your suit will sit quite differently with the zip almost together on your back, which can be easily done up:
Now your shoulders will be much more free and loose, ready for a great swim split!
The Human Shoehorn
By Swim Smooth
There is a bit of a secret method to getting in your wetsuit properly, we call it the "human shoehorn". You'll need some help from a friend to use this technique but it will make your suit a lot more loose and flexible around the shoulders.
The first step is to make sure that you pull enough loose material up the arms and legs. Use a plastic bag over your hand or foot as you slide them into the suit, this helps the suit slip on. At the ankles and wrist pull your suit up 5cm (2 inches) more than you might normally do:
Work this material up your legs to the groin area and up your arms to the shoulders:
Now have your friend slide their hand inside the suit down towards your tricep and with their other hand work the material up the arm and round from the chest on both sides. This is the "human shoehorn"
Take care not to over-stress the suit doing this as you might tear it. You're just trying to position the suit nicely on your body, not stretch it. The last thing you want to do is rip your suit immediately before a race!
Without using this method you will have a wide gap across your back between the zip and when you do up your suit it will compresses your shoulders and makes things very tight. After Human Shoehorning your suit will sit quite differently with the zip almost together on your back, which can be easily done up:
Now your shoulders will be much more free and loose, ready for a great swim split!
Want To Swim Faster - Remember these tips
Don’t complicate things.
They are the only two ways to swim faster.
Excerpt from Effortless Swimming
"There’s only two ways to swim faster – You can either increase your stroke rate (the number of strokes you take per minute) or you can travel further for each stroke you take (also known as distance per stroke). Don’t complicate things. They are the only two ways to swim faster.
Head position determines body position – Your body will follow where you head goes. If you’re hips are sinking, it’s likely your head is too high. Use the angle of your head to control where your body sits in the water. Throwing your head side-to-side will cause you to ‘snake’ in the water. Keep your head still!
Kick within your body shape – Your kick is used for two things. Propulsion and body balance. Kicking your legs outside the shape and alignment of your body creates drag. Keep your kick small and tight."
Read the full article and many other swimming tips by Brenton Ford at Effortless Swimming
They are the only two ways to swim faster.
Excerpt from Effortless Swimming
"There’s only two ways to swim faster – You can either increase your stroke rate (the number of strokes you take per minute) or you can travel further for each stroke you take (also known as distance per stroke). Don’t complicate things. They are the only two ways to swim faster.
Head position determines body position – Your body will follow where you head goes. If you’re hips are sinking, it’s likely your head is too high. Use the angle of your head to control where your body sits in the water. Throwing your head side-to-side will cause you to ‘snake’ in the water. Keep your head still!
Kick within your body shape – Your kick is used for two things. Propulsion and body balance. Kicking your legs outside the shape and alignment of your body creates drag. Keep your kick small and tight."
Read the full article and many other swimming tips by Brenton Ford at Effortless Swimming
Monday Motivation - "I run like a Girl... try and catch me!"
"Running is the space in my day when I feel the most beautiful, when I don't feel judged by others.
And that's what I want for all little girls."
Molly Barker
Molly Barker, a 4-time Hawaii Ironman triathlete, founded Girls on the Run® in Charlotte, North Carolina. Molly began running at the age of 15 - an age when she found herself stuck in the “girl box,” when only girls who were a certain size with a certain beauty were popular; when girls who wanted to fit in had to mold their bodies and their personalities to fit the requirements
of the box.
" learn, dream, live, run"
Girls on the Run is a non-profit international program that inspires girls to Honor Their Bodies, Celebrate their Voices, Embrace their Gifts and Activate Their Power. The program is currently in over 150 cities across North America.
And that's what I want for all little girls."
Molly Barker
Molly Barker, a 4-time Hawaii Ironman triathlete, founded Girls on the Run® in Charlotte, North Carolina. Molly began running at the age of 15 - an age when she found herself stuck in the “girl box,” when only girls who were a certain size with a certain beauty were popular; when girls who wanted to fit in had to mold their bodies and their personalities to fit the requirements
of the box.
" learn, dream, live, run"
Girls on the Run is a non-profit international program that inspires girls to Honor Their Bodies, Celebrate their Voices, Embrace their Gifts and Activate Their Power. The program is currently in over 150 cities across North America.
Stop Running Long on Sunday.
Stop Running Long on Sunday
by Rich Strauss of Endurance Nation
Many Ironman athletes, training plans, and coaches schedule the weekly long run on Sunday after a long bike on Saturday. The reason is often given as “you need to practice running on tired legs.”
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This is NOT a good idea and here’s why:
A long run on tired legs is just another opportunity to practice running slowly on tired legs vs running more quickly on fresher legs. The best way to become a faster runner is to create opportunities in your training week for you to…run faster, not slog through a run on wooden legs!
The recovery cost of a long run done on Sunday, for example, after a long Saturday bike is much greater than that same run done mid-week. The net is that Monday, often Tuesday, and sometimes Wednesday’s workouts begin to become compromised, especially as that weekend volume gets up to a 4-6hrs long bike on Saturday and 2.5-3hr long run.
Any long run in training will have at least an hour or more where your legs feel Ok. That is, they feel like you’re starting a long run after a long bike the day before. Contrast this to Ironman race day, where you’re coming right off a 112 mi bike after a 2.4mi swim. After you get your legs back a bit, by about mile 6 or 7, your legs will now feel like, at best, about mile 15 of your best long run…then it just gets harder. My point is that your tired legs on Sunday long run isn’t even close to what it’s going to feel like on race day…so why bother?
By separating the long bike from the long run:
The long run can now accommodate some get-faster work.
We can separate the long run from the long bike with a no-legs day on Friday.
We weight the cycling to the weekend. A 3hr semi-long ride on Sunday has a MUCH lower recovery cost than a hard 2.5hr Sunday run = much lower chance that it, and it’s combination with the Saturday ride, will affect your early week workouts the following week.
Finally, it may create a social opportunity for you on the bike on Sunday — a Sunday ride with friends. Riding with other athletes, especially those stronger than you, is a very, very valuable opportunity that we encourage our athletes to seek out.
EN provides training plans and articles on triathlon and the endurance lifestyle.
Visit EN at Endurance Nation.
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by Rich Strauss of Endurance Nation
Many Ironman athletes, training plans, and coaches schedule the weekly long run on Sunday after a long bike on Saturday. The reason is often given as “you need to practice running on tired legs.”
A long run on tired legs is just another opportunity to practice running slowly on tired legs vs running more quickly on fresher legs. The best way to become a faster runner is to create opportunities in your training week for you to…run faster, not slog through a run on wooden legs!
The recovery cost of a long run done on Sunday, for example, after a long Saturday bike is much greater than that same run done mid-week. The net is that Monday, often Tuesday, and sometimes Wednesday’s workouts begin to become compromised, especially as that weekend volume gets up to a 4-6hrs long bike on Saturday and 2.5-3hr long run.
Any long run in training will have at least an hour or more where your legs feel Ok. That is, they feel like you’re starting a long run after a long bike the day before. Contrast this to Ironman race day, where you’re coming right off a 112 mi bike after a 2.4mi swim. After you get your legs back a bit, by about mile 6 or 7, your legs will now feel like, at best, about mile 15 of your best long run…then it just gets harder. My point is that your tired legs on Sunday long run isn’t even close to what it’s going to feel like on race day…so why bother?
By separating the long bike from the long run:
The long run can now accommodate some get-faster work.
We can separate the long run from the long bike with a no-legs day on Friday.
We weight the cycling to the weekend. A 3hr semi-long ride on Sunday has a MUCH lower recovery cost than a hard 2.5hr Sunday run = much lower chance that it, and it’s combination with the Saturday ride, will affect your early week workouts the following week.
Finally, it may create a social opportunity for you on the bike on Sunday — a Sunday ride with friends. Riding with other athletes, especially those stronger than you, is a very, very valuable opportunity that we encourage our athletes to seek out.
EN provides training plans and articles on triathlon and the endurance lifestyle.
Visit EN at Endurance Nation.
Coach's Corner - with Todd Parker
Hydration and Supplementation of Key Electrolytes
for the Endurance Athlete
by Coach Todd Parker, M.A., M.S.
Countless times each season, athletes inform me
“I had a great race until I cramped up”, or
“I was racing phenomenally until I “bonked"!”
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These experiences occur with elite level athletes as well as the beginner.
What areas of hydration and supplementation could be derailing your potential breakthrough racing performances?
Hydration during training and racing.
The typical endurance athlete (assuming they are beginning in an adequately hydrated state) has a sweat rate (or loses water) of approximately 50 ounces (1.5 liters) per hour. An athlete performing at a moderate to high intensity, may be losing somewhere between 32 – 64 ounces (2-4lbs.) an hour.
The 165lb. (75kg) athlete, can easily loose 2% of their bodyweight per hour.
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Without adequately replacing a sizeable portion of this loss, significant performance decline will begin to occur.
If your hydration rate is just barely enough to stave off a noticeable performance decline, then you’ll likely experience muscular contraction, cramping, or even dizziness issues late in the race.
If you’ve ever experienced any of these symptoms during training or racing, then you need to take a hard look at what your nutritional and hydration intake was over the previous 24 hours, especially the few hours leading up to the event.
Electrolyte loss.
You’ll often hear people comment, “it was probably an electrolyte deficiency”. Generally, that normally means one or more of what I call “the big four” are imbalanced.
The four key electrolytes that most often contribute to muscular spasms, cramping, and even locking up from a failure of the contract-relax cycle are; sodium, potassium, magnesium, and calcium.
Once an imbalance or deficiency surfaces by the symptoms just mentioned, other minerals and chemical bonds are broken away and diverted to rectify the imbalance. Subsequently, all of these series of “rescue attempts” result in diminishing returns of muscular contractile functions. Until adequate replenishment of water and these key minerals are back to a homeostatic or normal stable state, normal muscular contractions will be erratic or even nonexistent in the worst cases.
So what should the athlete do at the onset of calf cramping on the bike or run?
Hit the fluids hard and consistent for the following hour in hopes of getting things under control. Hard and consistent means a few good gulps of your beverage every 10 to 15 minutes - totaling a 16-20 ounce bottle within the hour.
Whether or not the cramping continues beyond that, continue this consistency until the training or racing is over.
“I got so caught up in the race, I forgot to drink Coach.”
I recommend having an alarm on your watch or heart rate monitor set to beep every 10 minutes. If this consistency doesn’t fix the problem, then we have to revamp our hydration and nutrition regimen leading up to and including race day.
Until you can eliminate these symptoms, you will have to continue to experiment with the volume and “strength” of your fluids during training. The best time to do this is during training that is at race intensity and distance, or "race simulation".
Once you find a product and intake level that works for you, stick with it, don’t alter things (i.e. mix concentrations beyond recommendations), and never ever try new products on race day!
Bottom line, if you’re experiencing symptoms of electrolyte imbalance(s), experiment with other products that have higher mineral content, as well as your intake volume and intervals - until you fix the problem. Otherwise, you’ll continue to fall short of your optimal performance potential until you do.
Train and race smart, and Hydrate that Body in order to meet your goals and expectations.
Good luck!
Coach Parker
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(Next Coach's Corner -Tips on amounts of these electrolytes you should be looking for in products out on the market, and how intake changes as the endurance event gets longer and longer!)
for the Endurance Athlete
by Coach Todd Parker, M.A., M.S.
Countless times each season, athletes inform me
“I had a great race until I cramped up”, or
“I was racing phenomenally until I “bonked"!”
These experiences occur with elite level athletes as well as the beginner.
What areas of hydration and supplementation could be derailing your potential breakthrough racing performances?
Hydration during training and racing.
The typical endurance athlete (assuming they are beginning in an adequately hydrated state) has a sweat rate (or loses water) of approximately 50 ounces (1.5 liters) per hour. An athlete performing at a moderate to high intensity, may be losing somewhere between 32 – 64 ounces (2-4lbs.) an hour.
The 165lb. (75kg) athlete, can easily loose 2% of their bodyweight per hour.
Without adequately replacing a sizeable portion of this loss, significant performance decline will begin to occur.
If your hydration rate is just barely enough to stave off a noticeable performance decline, then you’ll likely experience muscular contraction, cramping, or even dizziness issues late in the race.
If you’ve ever experienced any of these symptoms during training or racing, then you need to take a hard look at what your nutritional and hydration intake was over the previous 24 hours, especially the few hours leading up to the event.
Electrolyte loss.
You’ll often hear people comment, “it was probably an electrolyte deficiency”. Generally, that normally means one or more of what I call “the big four” are imbalanced.
The four key electrolytes that most often contribute to muscular spasms, cramping, and even locking up from a failure of the contract-relax cycle are; sodium, potassium, magnesium, and calcium.
Once an imbalance or deficiency surfaces by the symptoms just mentioned, other minerals and chemical bonds are broken away and diverted to rectify the imbalance. Subsequently, all of these series of “rescue attempts” result in diminishing returns of muscular contractile functions. Until adequate replenishment of water and these key minerals are back to a homeostatic or normal stable state, normal muscular contractions will be erratic or even nonexistent in the worst cases.
So what should the athlete do at the onset of calf cramping on the bike or run?
Hit the fluids hard and consistent for the following hour in hopes of getting things under control. Hard and consistent means a few good gulps of your beverage every 10 to 15 minutes - totaling a 16-20 ounce bottle within the hour.
Whether or not the cramping continues beyond that, continue this consistency until the training or racing is over.
“I got so caught up in the race, I forgot to drink Coach.”
I recommend having an alarm on your watch or heart rate monitor set to beep every 10 minutes. If this consistency doesn’t fix the problem, then we have to revamp our hydration and nutrition regimen leading up to and including race day.
Until you can eliminate these symptoms, you will have to continue to experiment with the volume and “strength” of your fluids during training. The best time to do this is during training that is at race intensity and distance, or "race simulation".
Once you find a product and intake level that works for you, stick with it, don’t alter things (i.e. mix concentrations beyond recommendations), and never ever try new products on race day!
Bottom line, if you’re experiencing symptoms of electrolyte imbalance(s), experiment with other products that have higher mineral content, as well as your intake volume and intervals - until you fix the problem. Otherwise, you’ll continue to fall short of your optimal performance potential until you do.
Train and race smart, and Hydrate that Body in order to meet your goals and expectations.
Good luck!
Coach Parker
(Next Coach's Corner -Tips on amounts of these electrolytes you should be looking for in products out on the market, and how intake changes as the endurance event gets longer and longer!)
Monday Motivation - "Did you race over the weekend?"
When I do the best I can with what I have, then I have won my race.
Jay Foonberg, 72-year-old runner
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Jay Foonberg, 72-year-old runner
Monday Motivation - "The Body Can Achieve!"
What the mind can conceive and believe,
the body can achieve!
Monday Motivation - "The Best Things"
"The Best Things In Life,
Aren't Things."
Aren't Things."
Art Buchward
On this holiday Monday enjoy Family, Friends,
the Gift to be able to train,
and the Multisport Lifestyle we so Enjoy!
the Gift to be able to train,
and the Multisport Lifestyle we so Enjoy!
Monday Motivation - "Dare to..."
"Yesterday I dared to struggle.
Today I dare to win!"
Today I dare to win!"
Bernadette Devlin
Whether it's racing or in training, dare to struggle
and you'll be the Winner for it.
and you'll be the Winner for it.
Monday Motivation - "Cause I want more!"
For all endurance athletes out there...
Here are some lyrics, by Young The Giant, to pump you up during those
tough training sessions or nearing the end of your race!
Here are some lyrics, by Young The Giant, to pump you up during those
tough training sessions or nearing the end of your race!
"My body tells me no
but I won't quit
cause I want more
cause I want more!"
but I won't quit
cause I want more
cause I want more!"
Have a listen, if you dare, and see if it doesn't get stuck in you head and make your playlist!
Comment with your favorite song(s) that gets you pumped for training or racing!
Monday Motivation - "What are your Expectations?"
"Nobody succeeds beyond
his or her wildest expectations
unless he or she begins with some
his or her wildest expectations
unless he or she begins with some
Wild Expectations."
Raplh Charell
Raplh Charell
Train hard and dare to DREAM!
Monday Motivation - "No Excuses"
"You are never too old
to set another goal
or dream a new dream!"
Les Brown
to set another goal
or dream a new dream!"
Les Brown
At 80, The "Iron Nun", Sister Madonna, prepares for her next Triathlon.
Monday Motivation - "How's your Attitude"
"How's your attitude?"
"Give me (you) your very best,
don't quit till you got nothing left!"
don't quit till you got nothing left!"
Give it your best and you are the Winner!
(If you don't see video open at VictoryIsFinishing.com)
Swimming - "Faster Freestyle Swimming By Decreasing Drag"
Enjoy this comic look at stroke and balance tips
to have you swimming faster freestyle!
Jamie Shaules Monterey CA
to have you swimming faster freestyle!
Jamie Shaules Monterey CA
Monday Motivation - "What we do is absolutely nuts..."
Monday Motivation - "Being an Athlete"
Being an "Athlete" is a state of mind
which is not bound by age,
performance, or place in the running pack.
Jeff Galloway - Coach to over 200,000 runners and walkers
Founder of the Galloway Marathon Training Program
which is not bound by age,
performance, or place in the running pack.
Jeff Galloway - Coach to over 200,000 runners and walkers
Founder of the Galloway Marathon Training Program
Monday Motivation - Victors' Shared words "Help Release A Dream In Someone Else"
You will be hard press to find any other sport like multisport, where it is commonplace for athletes to help their opponent. From Pro to newbie we all race as one big family of athletes striving to reach our best!
That multisport mindset shines in these words
by Victor Bernie Fuller of PA, runner and Army fitness trainer.
"There is no greater legacy
than to help someone else win"
Joel Osteen
That multisport mindset shines in these words
by Victor Bernie Fuller of PA, runner and Army fitness trainer.
"There is no greater legacy
than to help someone else win"
Joel Osteen
As a fitness trainer in the Army
I always believed
that my legacy will be
that I not only helped you to win,
but in winning is finishing,
and feeling good about yourself.
Use your talent, your influence
and your experience,
not just to accomplish your goals,
but to help release a dream in someone else.
Remember, there is nothing more rewarding
than to lay down at night knowing
that you helped someone else become better.
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