Ironman Swim Start Pilot

Ironman Swim Start Pilot

 

Now that the 2013 triathlon season is coming to an end, the Ironman Swim Start Pilot has had a year to give it the old college try, WHAT DO YOUR THINK?

I will be honest, when I first heard about the Ironman Swim Start Pilot, I was kind of taken back.  It seemed to me that WTC was creating a race environment that would loose the essence of the mass swim start.

If you ever had the honor of being in an Ironman Mass Swim Start, it is epic, scary, crazy, awesome, etc, etc, etc.  But it has been essential and honestly, something I looked forward to.

On the flip side, I coached a bunch of first time Ironman triathletes.  Half of them were in a mass start situation and the other half were involved in the Ironman Swim Start Pilot race.  From the feedback I received, it seemed to give the first timers a little less anxiety and a little more confidence without to many fists to the back of the head.

I have been racing for years and I have to say, I have been in some brutal swim starts.  But it was all part of the race.

I am torn. I like the changes because of the safety aspect and lets be real, we are racing for our own personal reasons, not to be taken out by a right hook. But than again, there is something about lining up with 2,000+ athletes waiting for the cannon to go off.

What is your take?  Share and comment.

Here is what triathlete magazine says:

http://triathlon.competitor.com/2013/10/news/a-swimsmart-update_88429

TILL NEXT TIME.  TRAIN HARD AND SMART FOR AN EPIC YEAR!

Do you Cleanse?

I saw this article on Ironman.com this morning and it talks about cleansing as part or your nutritional strategy.  I personally have never cleansed.  Not because I do not believe it but more on point that I do not know enough about it.

Here is a great article http://www.ironman.com/triathlon/news/articles/2013/10/juice-cleanses.aspx?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+ironman%2Ftopstories+%28Ironman.com+Top+Stories%29#axzz2ieBGjX00

Let me know what you think?

Mind Over Matter

Mind Over Matter

We all know that there is an aspect in which the mind could be your best asset or worst enemy during racing and training. We hear the saying mind over matter, shut up legs, mental toughness,etc.

When you have the ability to control the mind you have an ability to be more successful and faster in your racing and training.

Here is a great article in Runners World that quantifies the effect of mental toughness on finishing time.

Read it, enjoy it and comment!

==========>CLICK HERE FOR THE RUNNERS WORLD ARTICLE<=============

Speed Doesn’t Have To Be Expensive

All of us go through miles and hours of training and racing.  You get faster every year and become smarter every race.  You hone in on your pace, power and nutrition.  There are race highs and lows and there are times when you just hit a plateau.

 

Your race times just do not seem to get significantly faster. You may find that you are putting in the high effort and just need that little extra to get you on the podium.

Well, here is the deal,  SPEED DOES NOT HAVE TO BE EXPENSIVE! Sure, you can guy that lighter bike, better helmet, more aerodynamic wheels.  You can remortgage your house, for that new and faster wetsuit.

OR YOU CAN FOLLOW THESE TIPS:

 SWIM FREE SPEED

  1. WETSUIT -MOST OF US DON’T KNOW THE PROPER WAY TO PUT ON A WETSUIT.  DID YOU KNOW THAT A PROPER SEATED WETSUIT WILL SAVE YOU LOADS OF TIME WHILE ONE THAT IS PUT ON WRONG WILL CREATE A PARACHUTE AFFECT!
  2. DRAFTING – YOU KNOW IT BUT YOU DON’T KNOW HOW TO DO IT!
  3. WATER EXIT – PASS THEM OUT OF THE WATER WHILE YOUR COMPETITORS ARE TRYING TO FIGURE IT OUT!

BIKE FREE SPEED

  1. DESCENDING, CLIMBING, CORNERING – THE THREE C’S THAT EVERYONE SHOULD KNOW.  IT IS TECHNIQUES LIKE THESE THAT NEED TO BE HONED IN DURING TRAINING THAT CAN SAVE YOU LOADS OF TIME!
  2. PACING – NOT DRAFTING BUT PACING WILL HELP YOU CRUSH IT!

 RUN FREE SPEED

  1. DESCENDING - STOP PUTTING ON THE BREAKS!
  2. PACING/DRAFTING – WE USE IT IN SWIMMING AND CYCLING, WHY NOT RUNNING?
  3. CORNERING – THIS IS JUST COMMON SENSE BUT CAN SAVE YOU SECONDS THAT WILL ALLOW YOU TO PASS THE COMPETITORS.

 

These techniques will allow you to pass your competition and PR at your next event with no additional expense and no additional training sessions.

IF YOU WOULD LIKE MORE INFORMATION ON THESE TECHNIQUES AND HOW TO USE THESE TECHNIQUES, YOU CAN GET THE COMPLETE E-BOOK RIGHT NOW FOR $9.97.

WHAT ARE YOU WAITING FOR?

YOUR COMPETITION TO GRAB THIS INFORMATION FIRST AND BLOW PAST YOU WHILE YOU SUFFER THROUGH MORE TRAINING SESSIONS?

GRAB IT NOW!!!

blue-arrows-down

 





 

Set The Bar High

If you were an excellent swimmer with great stamina and superb skills, you might not know if you were capable of swimming the English Channel until you actually set out to swim it.

You never know our limits until we test them. And even if we do discover limits, those limits can certainly be conquered with enough determination and effort.

Just give it your all and you may surprise yourself!

Set your goals high and celebrate every achievement no matter how small or how big as those achievements bring you closer to your life changing goal!

DO IT NOW!

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Back to the Nutritional Basics

I read a lot about nutrition, performance, training and technology. It keeps me up on the real and unreal. It also help me form my own opinion and decide on what to bring to my athletes.

One thing I never understood is the flip flop approach in nutrition. One day coffee is evil, the next it is a miracle. Eat low fat, high fat, low protein, lots of protein, low carbs, bad carbs, good carbs.

It will make your head spin!

One thing I do know being a coach and athlete is the nutrition plays an integral part in performance and recover.

When you look at the basics you have you proteins, carbs, and fats. Our bodies are designed to process these basic nutritional building blocks into energy. Thats it. We are designed to eat for energy. Vitamins aside, this energy helps us repair, recover and train.

I recently found this article about 5 Superfoods.

This is bringing it back to the basics.

You have your eggs which was once evil, turmeric which seemed to disappear, chocolate which was once evil because of sugar, butter which was pure evil and peppermint. Well never really read anything bad about peppermint.

Enjoy the read and make an omelet with eggs in butter, throw in some veg, sprinkle some turmeric. Have a glass of water with a peppermint leave. Oh and make sure you throw in some dark chocolate.

Good Pain, Bad Pain, and In-between

FOCUSED TRAINING AND PAIN

There are three different type of pain when it comes to training. You have GOOD PAIN, BAD PAIN AND IN-BETWEEN.

You are reading this thinking, “WHAT?!?” Just stick with me! I know we are in a culture of a lot of flip flopping when it comes to knowledge. We hear, “No Pain No Gain” then we hear, you should not have pain, then we hear you should do High Intensity Training till your lungs explode.

AHHHH! When we are training for our goal, whether it is to loose weight, PR, or win a race, etc. You have to stress your bodies different energy systems through focused training and allow it to recover in order to make the gains that you are looking for as part of your goal.

NOW! With focused training comes focused pain?You have GOOD PAIN, BAD PAIN AND IN-BETWEEN PAIN. You might be confused but hear me out.

  • GOOD PAIN – This is the exhausting pain you feel from the long endurance ride or run where you just pushed your body to a level that it is familiar with but not happy about. Think of the feeling when you go out for that long training session or low weight resistance training.

  • BAD PAIN – This is the pain you never want to feel. This is that popping in the knee, a strained muscle, IT band slipping, foot pain, shoulder freezing, calf feels like lighning bolts are hitting it. This is the pain that ends up in a trip to the ART therapist for some soft tissue therapy!

  • IN-BETWEEN PAIN – This is the good stuff! This is the pain where you are teetering between BAD PAIN AND GOOD PAIN. This is the threshold workouts that are slightly above and below threshold. This is the workouts where you have nothing left to give!

 

IN-BETWEEN SESSIONS ARE THE MONEY WORKOUTS. IF DONE CORRECTLY, THEY ARE THE WORKOUTS THAT CAUSE THE GREATEST BANG FOR YOUR TIME.

SO SET YOUR SAILS, TRAIN VERY SPECIFIC AND FOCUSED WHILE THINKING OUTSIDE THE BOX.

THIS WORKS!!

Training Choices

TRAINING CHOICES

I am typing this while I am warming up on a trainer getting ready for an early morning ride.

The alarm went off at 4:30 am. I had a choice, do I press snooze, do I not warm up, do I grab my coffee?

I got out of bed, prepped my bottles, aired up my tires, geared up(kinda) and started to spin out my legs.

You see when training for multi-discipline event, you have choices every day. Some good, some bad, and some neutral. As you get closer to race day, your body, if trained properly, starts to head over the over training present line. Those choices become more on the realm of, I will do it later, should I go harder, maybe I should quit because I may not be ready.

The choice is yours. Make the decision and own it. If it turns our great, awesome. If it turns out bad, oh well.

Make the choice and live with the outcome. Remember, for every action there is an equal and opposite reaction.

Make it an epic one and live with your choices. It’s never wrong or right. It is just an outcome.

I know that I may be the only one up this early warming up for a 4 hr ride. That is what makes me know it is the right choice. You are reading this while I am riding for hours.

See ya at the start line!

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Water vs Coke

This was copied from a post in Facebook. I don’t have the actual link to back this up. However, this is important to read!

We all know that water is important and soda products are detrimental to health. But when you put them head to head, the comparison sinks home.

Take a looks, read it over, share it and tell me the first thought that comes to your mind.

WATER
1. 75% of Americans are chronically dehydrated.

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one’s metabolism as much as 30%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

5. Lack of water, the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

And now for the properties of COKE

1. In many states (in the USA) the highway patrol carries two gallons of Coke in the truck to remove blood from the highway after a car accident.

2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.

3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the “real thing” sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of aluminum foil dipped in Coca-Cola.

5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.

8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.

For Your Info
1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.

2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.

3. The distributors of coke have been using it to clean the engines of their trucks for about 20 years!

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When You Need to Step Back

We all are going to bump heads with illness while training. It is not an easy nut to swallow but it will happen.

You cross your fingers, eat your apple a day, take your vitamins, but chances are that you will get sick and will have to step your training back or take the dreaded rest week or two.

It happens and it happens to everyone. When training at high or higher levels than your body had adapted to puts you immune system in a compromised position.

So what to do if you get the dreaded sickness. Well first, go to the doctor and get set on the correct path to recovery. I am not a medical doctor so I will not make medical assumptions.

However, most importantly is to listen to your body. If your training session seems harder than normal, take a break. If you are not recovering well, take a break. If you are physically and emotionally drained, take a break.

Listen to your body and listen closely, that week or two in poor training sessions can put you out of the game for a long time. You are better off taking the small loss in fitness by cutting back or even taking off for a week or two.

Please make sure to enter to win a FREE LAKE PLACID TRIATHLON TRAINING CAMP by clicking the link. ENTER HERE TO WIN!

NO OBLIGATION!

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