Wednesday, December 30, 2009

Steve Prefontaine

During his brief 24-year life-span, Steve Prefontaine grew from hometown hero, to record-setting college phenomenon, to internationally acclaimed track star. In a similar span of years since his death in 1975, Pre has become the stuff of enduring legend.

His rare combination of talent, discipline, determination, and star-quality with a human touch made Pre the idol of those he called "his people" — the devoted fans who came to watch him run and entered into the performance with roars of encouragement, "Go Pre!"

At no place is the celebration of Steve Prefontaine and his story more personal than in Coos Bay, Oregon, where he was born in 1951 and discovered his gift for running fast and far as a student at Marshfield High School. Here, he developed his hunger to be the best in the field, and more, to do it with style—to create beauty when he ran, to show people something they had never seen before.

Steve Prefontaine is honored every year at the Prefontaine Memorial Run, a challenging 10K road race across one of his old training courses, with its finish line at the high school track where he first competed. This is where he tested his mettle and felt the possibility of greatness, and his hometown saw greatness, too. We warmly invite you to come to Coos Bay every September and run where Pre's legend began.

Forget Rocky Pre is inspirational to all endurance athletes.

Monday, December 28, 2009

Height of Heel Matters in Prevention of Foot Pain

Study Confirms
New study details biomechanical changes in foot
associated with high-heel height

ROSEMONT, IL, Dec. 3, -- For years orthopaedic surgeons specializing in foot and ankle care have been warning women about the perils of wearing high heels. High heel wearers risk foot injury, muscle imbalance, bone deformities, knee and ankle joint problems, bunions, hammer toes and more. Now a new study featured in the November issue of Foot & Ankle International (FAI), the official scientific journal of the American Orthopaedic Foot & Ankle Society (AOFAS) details the biomechanical changes that occur in feet during high heel wear and the correlation between the heel height and amount of pain, pressure and strain it puts on your feet.

The study measured plantar pressure and soft-tissue thickness simultaneously using a load cell, a device which detects foot pressure, and a linear-array ultrasound transducer. Twenty one healthy men and women participated in the study. Measurements were taken with each participant standing barefoot on wooden blocks of 2 cm, 3 cm, and 4 cm in height placed below the heel. The study results revealed a significant increase in pressure on the metatarsal heads (the ends of the metatarsal bones that connect to the toes) as the heel height was raised. This increased pressure contributes to pain, callous and bony deformities. The study authors suggest limiting heel height to no greater than 2 cm (.8 inches) as well as the use of padding at the ball of the foot can significantly reduce discomfort and risk of injury to the metatarsal heads.

Chung-Li Wang, MD, PhD, an AOFAS member and co-author of the study adds, “This study demonstrates the close association between heel height, plantar pressure and soft tissue compressibility. This is helpful in the prevention of pain and damage to your feet from inadequate heel height.” For those who like to wear high heel shoes, Dr. Wang offers the following advice, “Frequent removal of the shoe, unloading her/his foot, choosing a shoe with wide toe box, and adding a pad under the metatarsal head could be helpful in reducing discomfort.”

The AOFAS website contains public education resources on the care and treatment of the foot and ankle, including a section titled: Smart Tips for Wearing High Heels. Tips include:

Wear a shorter heel. A 2-inch heel causes fewer problems than a 4-inch heel. A shorter heel will give an elongated appearance if it is a thin stiletto type rather than a thick or chunky heel.
Try to save the use of high heeled shoes for functions where you will not be on your feet for extended periods of time; treat them as a limited privilege accessory.
Take your designer shoes to a pedorthist to have them custom fit to your feet. They may be able to stretch the toe box to better accommodate your feet.
Try wearing a larger size than usual and insert heel cups into the backs for a better comfortable fit.
Wear open toe shoes instead of a similarly styled shoe that causes discomfort in your toes. Partially open toe shoes have become more acceptable in many work environments, allowing you to further customize your shoes to your feet.
Remember that however appealing high heel, high fashion shoes are, your feet need to carry you around for a lifetime. Treat them kindly!
Following the above tips as well as the study data which suggests limiting heel height to no greater than 2 cm (.8 inches) will go a long way in reducing foot discomfort.

The Art of Winter Training | Trifuel

TriFuel comes through again with this great article about winter training.
With the changing weather, shorter days and holidays, training through the winter months is more art than science. Many athletes see the winter as a time to get ahead and start building a base for next season. However, with the obstacle mentioned above, that can be very difficult, but it’s not impossible. Here are some strategies you can use to avoid winter burn out and come into the spring feeling stronger than ever.
First, don’t think of base building in terms of big training days. Doing a 4 hour ride and 1 hour run on Saturday is most likely out of the question. Even if you can do that on the trainer and treadmill, you will likely go insane after 3 sessions. Instead, build your hours throughout the week. Putting in 6 hours on the bike is possible if you are willing to get on the trainer 3 to 4 days a week. Doing this you can keep the sessions short and focused. This principle works for running as well. Linking together 5 days a week with 1 to 3 hours per day will give you a great base. Plus by doing several sessions you can work on everything from endurance to power to form. This brings me to my second point.
Too many athletes go into what I call Total Base Mode. Every workout is at the same intensity, zone 1-2, in a misguided attempt at building base. Think of your training as a spectrum from speed work to base work. Sure, you can focus on base, but you can’t completely exclude speed or LT work. Many athletes make this mistake and come spring their leg turnover is slow and their ability to do threshold work is minimal. If you do 1 to 2 speed sessions a week, each only an hour at most, that is sufficient to remind your body of what a hard effort feels like. These sessions are practically tailor made for the trainer or treadmill since they are short and highly focused. You can start with intervals, 2 to 5 minutes in length and work to 20 minute single efforts. These don’t need to be super hard, or super specific, just get your heart rate into zone 3 and 4.
Last, you can do big days if you are willing to do either other sports, or multiple bricks. I am a huge fan of cross country skiing, specifically, skate skiing. It is an incredibly difficult sport that works every part of your body. In addition it won’t beat you up since you’re gliding on snow. In addition, skate skiing will force you to work in every heart rate zone as going uphill or going faster requires a lot of work. I get most of my hard sessions done on the snow and it has always paid off. A ski session of 2 to 3 hours will drain you if you’ve worked moderately hard. Another option is snowshoeing. Putting on snowshoes and walking through deep snow is a great way to build strength in your legs and hips as well as increase your increase your aerobic capacity. The other way to get in a long session is to do run/bike/run/bike, etc. bricks. The key is to keep these in zones 2 with some zone 3 as well. Also, you want to make sure that between the bike and run you towel off completely. Don’t go running in the cold when you are still dripping with sweat from the trainer. Take the time to towel off and dress appropriately. Failure to do this is often met with sickness.
The challenge of winter is in keeping yourself motivated and consistent. Making a few adjustments in your training will allow you to make it to spring with your mind and body feeling strong.
Train Hard, Train Smart, Train Safe,
Coach A.J.

Monday, December 21, 2009

Winter Survival Lessons

From Wild Snow
Trying to get out the door for a trip up to Aspen and some boot customization work, but thought I’d post a few Friday tidbits.
Unless you’re in a fairly large group (three or more) close to civilization or the parking lot, it’s a good idea to be prepared to survive a night out. If you’ve got enough clothing and a shovel, it’s possible to dig a snow cave and sit out the dark hours, but doing so is problematic because your clothing gets wet while you’re digging the cave. Nonetheless, a couple recently survived an unplanned night on Mount Rainier by using a snow cave. Outside of Aspen, another couple survived a stormy night out just yards from a hut. Due to a storm they couldn’t find the cozy shelter, and did an open bivvy in their sleeping bags which from news reports sounded marginal. And sadly, up on Mount Hood a group of three did not survive, and it’s assumed at least one person in the group ended up in an emergency bivouac somewhere on the mountain — a bivouac that obviously did not work out.
My theory has always been that having a good shovel and decent clothing could get me through nearly anything. But I do throw in a bivvy sack now and then, when I’m in a small group and our plan takes us deep into the backcountry away from an easy egress.
A snowcave may be the best of survival shelters. Some tips for digging one when you’ve got minimal gear, and surviving after you dig:
1. Find a wind swale, cornice face or treewell face where you can start digging horizontally. This saves you from burrowing like a mole and doing the extra digging required if you need to go down then sideways. Also, branching a cave from a pit means you run the risk of the pit filling back up from wind drift, and trapping you in the cave or at least making exit difficult.
2. If you find a good semi-vertical face to start digging, test and see if you can cut uniform blocks with your shovel. If so, start with a fairly large opening, and enlarge into your sleeping chamber as soon as practical. When all is ready, wall the opening back up with the blocks, leaving a small door opening.
3. In either case, be sure to make your sleeping chamber higher than the door, so it’ll trap warm air from your body and breath.
4. Before starting work, strip off ALL non-essential clothing and store so it stays dry — especially any down gear. If you have hardshell layers, wear them over nearly nothing while you’re working. Once you’re digging inside the entrance tunnel and beyond, you’ll be amazed how warm you’ll get.
5. Once in the cave for the night, place dry clothing next to skin and damp clothing on the outside. Sit on your backpack. Keep your boots on but loosen as much as possible. If you feel your feet getting cold, take the liners out of the boots and store under your clothing, then place your feet under your partner’s torso clothing. DO NOT leave your liners in your boots, as you many be borderline hypothermic in the morning, and placing your cold feet in frozen boots could cause severe frostbite.
6. If you have a stove, you’ll definitely need a ceiling vent in your cave. Be super careful about this as carbon monoxide poisoning will at best impair your judgment. If you don’t have a stove and your cave is large with an open doorway you probably don’t need a vent, but consider a small one anyhow to keep the air a bit drier and fresher. You can always plug it with a spare piece of clothing or snowball.
7. Use good judgment if you’re lost or can’t return to civilization, and don’t push into the night, but rather set up your survival camp when you’ve still got energy and perhaps daylight.
8. Always always carry a bit of extra high-calorie fat/protein food. Sitting out a night in a snowcave with a bit of cheese or jerky to keep you company can be uncomfortable but totally safe. Doing so if you haven’t eaten for hours could still result in a hypothermia situation from which you might not return.
9. If you’re warm and have food, eating snow to stay hydrated works fine. But never never eat snow if you’re even close to being chilled.
Beyond the snowcave, if you’re short on time you can simply dig a trench, lay your skis over it, and cover the skis with snow blocks. To do this right, keep the trench as small as possible so you can plug the end with a backpack or snow blocks once you’re inside. If you totally wall yourself in, it’ll be as warm as a snowcave, but so small it will be difficult to move to stay warm. In my experience, the trench works better if you have a ground cover and sleeping bags, while the snowcave works better if you’re short on gear. Though again, the main problem with snowcave building is getting wet. If you’re short on clothing, be very wary of this. Getting wet can kill you.
I should also mention that if your skiing is done below or at timberline most of the time, one of the best ways to survive a night is to simply build a large fire and hang out next to it. To do so, you need to be carrying a functional fire starting kit and know what you’re doing. Practice helps (as it does in the case of snow caves). A while back we had a good post and comment thread about winter fire starting.
Lastly, in all three examples mentioned above the protagonists had no way of communicating with civilization, and thus triggered or came close to triggering large rescue efforts. I find this amazing and tragic, as so many communication options now exist. Seriously folks, at least carry a Spot Messenger, and if you’re hut tripping and carrying a sleeping bag, throw in a bivvy sack so you can spend a night out without your sleeping bag getting soaked.

Wednesday, December 16, 2009

2010 SBR Multisports Intensive 3-Day Swim Camp

Be quick and start your season fast.

January 22-24 ∙ Islamorada, Florida Keys
February 19-21 ∙ Islamorada, Florida Keys

The SBR Swim Camp for triathletes and long distance swimmers is designed to enhance your swim stroke and prepare you for the season ahead. We offer every swimmer a challenging, fun and educational experience. This three day camp includes 10+ hours of small group focus to make you stronger in the pool and increase your confidence level for open water swimming.
Our camp is designed to create a positive, supportive environment for both age group and elite swimmers. We will focus on showing you an efficient and powerful stroke and help you understand your movements in the water and their relationship to stroke efficiency. A coach will monitor your strengths and weaknesses and work with you to build an individual swim workout plan for 2010.

Each session will be held at the beautiful 50 meter outdoor pool at the Founders Park in Islamorada, Florida. Open water swim sessions will be held in the crystal clear waters of the Florida Keys. Islamorada is located 90 minutes from Miami Int’l Airport.

Tuesday, December 15, 2009

The Asshole Barrier, More Gyms Should Have This Clause!

You would have to agree with this article fromCrossFit about how to act in a gym, having other members become tense not enjoying the place they are trying to get fit in can turn members away faster than keep them, from grunting, to bad form it is a gyms responsibility to make the environment enjoyable. Don't we wish that all gyms could be CrossFit.
Fortunately, assholes are somewhat rare in the CrossFit world—but why, and how do you deal with the occasional jerk? Affiliate owners and academics offer answers and strategies.

After finishing the WOD, the guy looked over at one of his fellow members at CrossFit Virginia Beach and said, “Is that all you’re going to lift?”

For owner Thomi Gill, that was the last straw. Less than a month earlier, this particular member had shown up at CrossFit VB. Soon, Gill noticed that other athletes seemed to tense up when he walked in the door. And when she tried to coach him, he wouldn’t listen. After he made that snide remark about another athlete’s performance, Gill decided it was time for him to go. If he didn’t get the message, Gill was ready to play her trump card: the “asshole clause.”

The waiver at CrossFit VB states, “CrossFit Virginia Beach strives to provide a positive and encouraging environment for our clients. Anyone that is disruptive or negatively influences this environment is subject to having their membership revoked. This is at the sole discretion of CrossFit Virginia Beach Management.”

CrossFit Inc.doesn’t have an official no-assholes policy. What’s taken shape is more powerful than any written directive: a culture that, as Coach Greg Glassman put it in the CrossFit Journal video Primal Fitness (Aug. 25, 2009), naturally “co-select(s) for a bunch of admirable character traits.”

Monday, December 14, 2009

Tim Johnson, National Cyclocross Champion!

Cannondale/'s Tim Johnson claimed his third US professional national cyclocross championship earlier today in Bend, Oregon.

Teammate Jeremy Powers set a furious pace from the start, taking the hole shot and quickly opening up a small gap to the first chasers. With Johnson closing and hometown favorite and defending champion Ryan Trebon just off Johnson's wheel, Powers crashed on an off-camber section and dropped back to fourth.

Johnson held a 4-5 second gap to Trebon for a few laps mid-race, then steadily pulled away in the later laps while the positions for the final podium spots went up for grabs. By the finish, Johnson had built his advantage up to 24 seconds, allowing him to fully soak up his third pro national championship win.

Powers and final Cannondale/ member Jamey Driscoll faced each other in a two-up sprint for the final (fifth) podium spot, with Powers taking it at the line.

The victory wraps up a dominant North American season by the Cannondale-backed team, who now shift their focus to Europe. Powers and Driscoll will head immediately to Belgium and take the start line in some pre-Christmas races. After the new year comes, Johnson will join his teammates for the final two World Cup races and the World Championships.

Tim Johnson and Cannondale/ race and win aboard the Cannondale CAAD9 Cyclocross bicycle… the winningest 'cross bike in the USA!

Friday, December 11, 2009

The Athlete's Plate: Real Food for High Performance

No matter which endurance sport you love, eating right makes a big difference in how you perform. But active lifestyles don’t always leave time to prepare great meals. The Athlete’s Plate solves the no-time-for-mealtime problem with 85 recipes that are quick to prepare, nutritionally complete, and seasonally fresh.

Professional chef and endurance athlete Adam Kelinson is your guide from the grocery store to the kitchen. He’ll show you how to save time when you shop and prepare his delicious, balanced meals using local, organic ingredients. The Athlete’s Plate sheds complicated nutrition programs and calorie charts in favor of a seasonal food philosophy that fits seamlessly into the lifestyles of active individuals.

Kelinson offers a worry-free way to balanced nutrition, incorporating all the macro- and micronutrients that you need to fuel and recover for training and racing. He steers you clear of supplements, pills, powders, and potions. Instead, he offers real food for maximum performance.
Whatever your sport, The Athlete’s Plate will provide the information and inspiration you need to get your nutrition program on the right track.

Wednesday, December 9, 2009

Simple Band Aids

Brilliant, simple and brilliant!
"With kids at home you do have to keep an assortment of shapes and sizes of band aid at home. More often than not, I use it for the placebo effect; a strip plaster round the superficial cut on the finger works better than any medicine, cuddling or kisses. The Long and Short Plaster does away with the need of stocking up assorted sizes and works like a tape dispenser. Cut out the right size and use it."

Champion Juicer

"Heavy duty front and rear ball bearing installation for smoother running, maximum R.P.M.’S. Added winding capacity which increases starting torque and allows the motor to run cooler increasing the durability factor and performance under heavy use conditions. Variable 110/220 volt 50/60 hertz with stainless steel shaft for longer wear. Can be converted for domestic or overseas use."

Beauty in Strength - CrossFit Journal

You can't go wrong signing up for CrossFit Journal $25
Just as the world’s finest vehicles are sleek, sexy blends of form and function, the women of the 2009 CrossFit Games are incredible physical specimens.

While the traditional “fitness girl” conjures up images of sequined bikinis and spray-on tans coating undernourished and barely functional bodies, CrossFit girls represent a special breed of athlete. These are beautiful, elegant women who are capable of unbelievable feats of athleticism, women whose beauty is enhanced by their strength, determination and resolve.

Media teams at the CrossFit Games took over 100,000 photos, and the CrossFit Journal presents the very best shots here in a tribute to the grace and beauty displayed by top female athletes in one of the world’s most rigorous proving grounds.

In Part 2 of this series, we’ll present the rugged, dynamic men of the 2009 CrossFit Games.

Tuesday, December 8, 2009

GoMotion, see in the dark!

Designed for runners, hikers, and others who want to go long distances in low-light conditions, over rough terrain. A low profile, lightweight, breathable mesh pack with a 3-Watt Luxeon LED mounted at chest level for maximum trail visibility and comfort, a 1.5 liter hydration cell storage option, and organized, tricot lined, accessory pocket. Additional features include a sternum-strap slider for optimum fit, mini-pack design, and chafe guard adjustable shoulder straps.

Monday, December 7, 2009

Health Care Reform and Vending Machines - Health Blog - WSJ

Here’s a health-care overhaul detail that we hadn’t heard about until just now: The health-care bills in both the House (p. 1,515) and Senate (p. 1,233) would require vending machines to display calorie counts for the food they dispense.

The requirement, which wouldn’t apply for people who own fewer than 20 vending machines, is part of sections in both bills that would also require chain restaurants to post calorie counts.

Some public-health types have been pushing calorie counts in restaurants for a while now, as a way to fight obesity. But one recent study found that low-income people in New York City didn’t change their eating patterns at chain restaurants after a local law forced restaurants to post calorie counts. (City health officials told the New York Times that the study, which was conducted right after the rule took effect, might not have captured longer-term shifts in eating prompted by the calorie counts.)

Anyway, it’s easy enough to see how a restaurant would add a calorie count to the menu, but it’s somewhat harder to figure out where that sort of thing would go on a vending machine. But the legislation leaves vending machine owners an out if nutritional information is clearly visible on the product packaging, through the vending machine window.

Coca-Cola recently said that it will post calorie counts on the front of almost all the drinks it sells around the world. If the health bills pass with the vending machine requirement intact, we could imagine makers of vending-machine snacks making a similar move, which would relieve vending machine owners of the burden of posting calorie counts on the outside of the machine.

Still, the folks from the National Automatic Merchandising Association don’t like the rule. In a story posted this morning, an official from the trade group tells NPR that following the labeling requirements would be “pretty expensive” for people who own the machines.

Tuesday, December 1, 2009

The crunchiest-crackliest-chewiest-lightest-EASIEST bread you’ll ever bake. | King Arthur Flour - Bakers’ Banter

King Arthur Flour.


SAF yeast.


That’s all it takes to make the crackly-crusted, chewy, light-textured, DELICIOUS bread pictured above.

Just stir up a bucket of dough, and stick it in the fridge. That’s right, stir; no need to knead.

Want some bread? Grab a handful of chilled dough, plop it onto a piece of parchment. Let it rise. Bake it to golden perfection.

3 cups lukewarm water
32 ounces (6 1/2 to 7 1/2 cups) King Arthur Unbleached All-Purpose Flour
1 tablespoon salt
1 1/2 tablespoons instant yeast

Eat right, got your attention King Arthur

Blue's New Triad SL

From USATBlue Competition Cycle is a USA Triathlon Gold Partner

Triad SL from Blue Competition Cycles. 10 percent lighter than the original Triad. 10 percent stiffer than the original Triad. 10 percent faster than the original you.

New for 2010, the Triad SL mixes a race-proven geometry from the industry leading Triad with the latest in aerospace carbon fiber materials and a new carbon schedule. This new construction allows us to take 180 grams off the already light weight frame while adding on to one of the stiffest bottom brackets the industry has ever seen on a Tri bike. This means you have one fast bike!

However, having a fast bike doesn't do you any good if you are not in a position to be fast when you are on it. Blue continues to be the only company in the world willing to prove they want to make you faster and not just sell you a bike. With our unique program giving buyers of the Triad SL (frameset and complete bikes) and Triad (complete bikes only) one free hour in the A2 wind tunnel, you have the opportunity to make sure the bike you are on is fast and the position you have on that bike is optimized for you and you alone.

A lot of athletes tell us "I am not fast enough to go to the wind tunnel" or "My flexibility isn't good enough to allow me to ride a very aero position." The truth is, everyone can benefit from the hour in the wind tunnel and you don't have to be a Pro Tour caliber rider. During the hundreds of tests in the A2 wind tunnel Blue has been part of, the least improvement we have seen is 10% on any athlete, be it age grouper or Andreas Raelert, who placed third at Kona this year.

To be as fast as you want to be, contact Blue Competition Cycles at Blue

Monday, November 30, 2009

An Incredibly Easy Three-Step Method To Staying Lean, Fit & Motivated During the Holidays | Trifuel

You have to love triFuel publishing and keeping people motivated is what they do, a great staff of writers and testosterone to match. The hardest thing will to stay motivated during the off season and harder the Holiday season. Well read below and this will help.

"Are you ready for a proven method to keep you sane in your fat loss efforts through the holidays? This easy, proven three-step process will allow you to stay motivated, stay lean, and stay fit while faced with the daunting challenges and temptations of holiday parties, alcohol, cake, cookies, feasts and lots of social pressure to just “wait until January 1st”.
Here’s how it works (and don’t delay – implement this right away!):"

Step 1: Event. Choose 2-3 “events” – one before the New Year, one after the New Year, and, if you want the added bonus, one on Thanksgiving. Among all my clients who I train and consult, an event is always far more motivating than the vague goal of simply “staying fit” or “losing fat”. Events provide social motivation, an actual date on the calendar, and both intrinsic and extrinsic drive to keep yourself in shape. My clients who sign up for events are always more successful, and you will be too.
What do I mean by event? An event can be a 5K, a local indoor triathlon at your YMCA, a fundraiser bike ride, or any other group fitness gathering.
Here are some tools you can use to find your event:
-Turkey Trot Race Locator
(Thanksgiving day event finder)
-TriFind Triathlon Finder (good for finding a January or February triathlon)
-Your gym or health club (they often have ongoing holiday fitness challenges and events: trust me, these are highly effective)
-The health or wellness calendar in your local paper
The event(s) before the New Year will keep you thinking about making sure you get to the gym, strap on your running shoes, or keep that bike tuned up. The event after the New Year will give you something to shoot for and to talk about when your friends ask you why you aren’t having that fourth drink at the holiday party, or thirds on Thanksgiving dinner.
Step 2: Goal. While a goal that is separate from an event (i.e. “lose 2 pounds”) is not typically a very powerful motivator, a goal combined with an
event (i.e. “lose 2 pounds before my January 1st 5K”) is incredibly effective. I’m a big fan of your goal actually being more focused on body composition than on body mass, which means that you’re more concerned about FAT than you are about WEIGHT. This can be as simple as measuring your body fat, then creating a realistic goal.
My favorite goal for my clients is to “drop 2% body fat before January 1st”. This is a very realistic and achievable goal for anyone during the holidays.
If you need help measuring your body fat, you may want to check out my friend Jeff Anderson’s free “Body Fat Calculator Manual”, which you can
download by clicking here. You can also do a body fat pinching test at your local gym, and typically if you ask a personal trainer, they will be happy to do it for free. Just bring them a nice bottle of holiday wine.
Step 3: Tell The World. This is the most important step. You will not succeed unless you implement this step. Time and time again, I have witnessed individuals make fantastic goals and sign-up for events, only to keep the entire affair a complete secret. With no social pressure to succeed, the goal is far less motivating. But knowing that you will have to answer to friends, family and a social network will make you very, very honest and serious about achieving your goal.
Have you ever wondered why it is so easy for personal trainers and nutritionists to stay thin or fit? It is not because we have some magic fitness power. It is because we know that we will be labeled a hypocrite and liar by all our clients, colleagues and fans if we’re seen walking down the street with a 24oz soda, ordering a second basket of chips at the Mexican restaurant, or developing a gut during the holidays.
You can harness this same social pressure, and trust me, it is extremely powerful.
How do you tell the world?
Choose your 2-3 events, make your 1 goal, then, if you’re an internet fan, use Facebook, Twitter and your blog to announce your events and goals.
Announce in at least three locations. If you’re not into the internet, then call five friends or family members and tell them your events and goals.
Five. If you’d like, rather than just randomly posting on your blog or randomly contacting your mom, you can reference this article to justify your

Tuesday, November 24, 2009

Julie Dibens breaks Ironman 70.3 record

Julie Dibens breaks Ironman 70.3 record

It is amazing to see times fall in an Ironman event full or half. Many things are changing and companies are starting to put money into testing and producing really fast bikes.

Julie Dibens won her second world title this month at the 70.3 World Championships on Saturday, and the Trekand Bontrager-sponsored athlete became the first woman to break 4 hours in the 70.3 distance.

Holding off Team Timex’s Mary Beth Ellis, a Olympic 3-time silver medalist, and Canadian superstar runner Magali Tisseyre, Dibens became the first athlete in history to win both the Xterra and 70.3 World Championships in the same year.

Originally from Bath, England, Dibens used Trek's Speed Concept bike, the same as used by Alberto Contador at his 2009 Tour de France victory. Dibens dominated the bike portion of the course and established her lead with a blistering 2:07 bike split.

“I knew I had the advantage on the bike, and I really looked to capitalize on it,” said Dibens. “I just felt like I was flying out there. I almost felt guilty to have such an advantage over the other girls.”"

Armstrong's new team lineup confirmed - Racing - RoadCyclingUK

Armstrong's new team lineup confirmed - Racing - RoadCyclingUK

Oh yea it is coming around and it is going to be an amazing tour. You can fell the tension already.

Lance Armstrong's new Team RadioShack has confirmed its lineup ahead of the upcoming 2010 season.

Seven-time Tour de France winner Armstrong will be joined by 26 riders from 16 different countries to help in his attempt to win an eighth Tour de France.
It is a well balanced team," says Johan Bruyneel, who guided Armstrong to everyone of his Tour victories. “We have experienced riders - with some of them I worked already many years in my former teams – but we also have young talents who can develop in the perfect environment. I am happy that our sponsors want to invest in the future of cycling.

"Our main goal will be the Tour de France and other stage races but I am confident that, with these riders, we can perform very well in the one-day races as well. I look forward to the new season with Team RadioShack and our first training camp.”

Friday, November 20, 2009

Mountain Bike San Francisco - Cyclelicious

Mountain Bike San Francisco - Cyclelicious
Happy Friday, now get out and ride!

The Science of Sport: Sports Illustrated on Oscar Pistorius

The Science of Sport: Sports Illustrated on Oscar Pistorius

"Yesterday I did a post looking at the latest research on Oscar Pistorius, which sensationally claimed that his advantage was about 10 seconds in a 400m race. Nothing new from me today, but I do want to refer you to a great summary on the development by David Epstein of Sports Illustrated.

I had the pleasure of meeting David while in New York recently, and he covers the science, the politics and the personalities in great detail and logical thought in this article, which is well worth a read.

Of particular note is the following quote from Peter Weyand, referring to the fact that the media had, for the last 12 months, portrayed an extra-ordinarily one-sided perspective on the question of Pistorius' advantage:
"It was tough to watch Oscar on the Today Show after the [CAS] hearing saying, 'Hey, the best guys in the world have looked at this and said I don't have an advantage'," he said. "The history and evolution of it led him to believe he doesn't have an advantage, when our conclusion is he has a very clear one."

The article is from Sports Scientist

Wednesday, November 18, 2009

Obesity Rate Projected to Increase to 43 Percent

Obesity Rate Projected to Increase to 43 Percent

WASHINGTON, DC -- If trends continue, 43 percent of U.S. adults could be classified as obese by 2018, according to a new study. Currently, 31 percent of the adult population is considered obese.

The report, “The Future Cost of Obesity: National and State Estimates of the Impact of Obesity on Direct Health Care Expenses,” also estimates that obesity spending will quadruple to $344 billion by 2018.

The study, based on research by Emory University health care economist Ken Thorpe, Ph.D., was commissioned by UnitedHealth Foundation, Partnership for Prevention and American Public Health Association in conjunction with their annual “America’s Health Rankings” report.

The report also showed, however, that if obesity rates remain at current levels, the United States would save nearly $200 billion in health care costs.

“At a time when Congress is looking for savings in health care, this data confirms what we already knew: obesity is where the money is,” Thorpe, who also is executive director of the Partnership to Fight Chronic Disease (PFCD), said in a statement about the report. “Because obesity is related to the onset of so many other illnesses, stopping the growth of obesity in the U.S. is vital not only to our health -- but also to the solvency of our health care system.”

Friday, November 13, 2009

Newton Running Shoe Packaging � Dustbowl

Newton Running Shoe Packaging

This would have been great, a simple little search on Newton Running and the strangest thing come up. The one thing you have to respect is the out of the box thinking from this great company to change athletes perceptions.

Mountain Creek - Season Passes

Mountain Creek - Season Passes

You will not find a better deal on your local Season Pass. What you will find, is that a Mountain Creek Season Pass is the best way to save on lift tickets.
Choose the pass that works BEST for you! It's that SIMPLE!! And it's that FUN!!!

We have 4 deals for you to choose from.
And, if I were you, I would get my pass now. BIG snow is on the way! HUGE savings are here! Prices go up at first 2" of snowfall or after Dec. 6th, whichever comes first.
Now, check out our deals!

First look at Newton Running’s new 2010 shoes | The Running Front

First look at Newton Running’s new 2010 shoes | The Running Front

We’d like to introduce you to the newest members of the Newton family, the Terra Momentus and the Isaac S!

Newton’s Running’s stellar product development team, Danny Abshire and Ian Adamson, have been locked away in their mad scientist laboratory working on these shoes for months. We’re excited to unveil them today.

Here are the details:
Danny and Ian drew upon their respective experiences as an ultrarunner and a world champion adventure racer to incorporate Newton’s exclusive technology into new, cutting-edge trail shoes.

Highlighted features include:

Highly breathable, fast-drying, debris-proof closed mesh upper
Action/Reaction Technology™ tuned specifically for trail running
Midfoot chassis for added stability
High traction, durable outsole
Weight: Men’s 11.2 oz (size 9) Women’s 9.2 oz (size 7)
MSRP: $139
Available: July 2010 (approx.)

Bike Nashbar - Always a Great Deal on Cycling

Bike Nashbar - Always a Great Deal on Cycling

Use coupon code FRIDAY13 at checkout

House Call Complete Bike Build - 2009 Mongoose Croix Elite Cyclocross Bike - U.S. Exclusive

Performance Bicycle - Bikes, bike accessories, bike gear, cycling equipment, cycling apparel, and more
Mongoose Croix Elite Cyclocross cross ride that's light enough to really attack the hills, sturdy enough to get you to the top in comfort and powerful enough to speed you through varying terrain...dare we say that it's easy enough!
  • Heat treated, 6061 aluminum cyclocross frame with a carbon fiber fork blends lightweight strength with vibration-damping performance
  • FSA Gossamer compact cranks offer the right amount of gearing for the hills and flats
  • SRAM Rival 20-speed drivetrain is built for serious and competitive riders who hammer on their gear day in and day out and demand technology that's durable and long-lasting
  • FSA aluminum handlebar, stem and SDG Bel Air saddle puts you in the perfect position for comfort and speed
  • Avid Shorty cantilever brakes combine excellent stopping power with minimal effort
  • Maxxis Locust tires provide excellent traction on a wide variety of terrain
  • Maddux Aero RX2.1 wheels cuts through the wind without compromising strength

Monday, November 9, 2009

Armstrong's Bikes Raise $1.2 million!

Lance Armstrong is what brought cycling back to America. He leaves and goes away from the sport for 2 years and the response was felt by all, bike companies to cable TV. The guy is amazing he auctions his 7 Tour bikes and raises a whopping $1.2 million to benefit the Lance Armstrong Foundation’s cancer research, awareness, and advocacy programs.

The auction represented the culmination of STAGES, a global art exhibition designed to raise both funds and awareness for cancer research, treatment, and prevention. Over 20 renowned artists devoted their expertise and created unique artwork to be showcased and ultimately auctioned off to benefit Armstrong’s cancer‐fighting foundation, LiveStrong.

As part of STAGES, Trek, the Lance Armstrong Foundation, Nike and some of the most recognized and influential contemporary artists teamed up to create a unique collection of bicycles that "blur the lines separating art, culture, and technology." Armstrong raced the eye‐catching Trek Madone, TTX and Speed Concept bikes throughout his 2009 return to professional cycling.

Friday, October 30, 2009

Workout for the off season

Want to get stronger in a real way, not the muscles that make you look funny and are completely useless unless you want to pose. This workout is based on 3 minutes routine with a 2 minutes off. It will be tough but will build explosive power.
Welcome to The Freak

The Freak Workout 25 seconds per station total 3 minutes 2 minutes rest. (7 stations without a wall or partner)
* If you have a partner do all 8
** if you have a wall do 8
1. Spiderman pushups
2. Plyometrics pushups
3. Hand Switch (on a ball push ups)
4. Recline pull ups
5. Rope Body weight pull ups
6. Jumping Pull ups
7. ** Medicine ball through into a pushups **
8. Medicine ball Jump ups
9. * (Partner) Medicine ball through between partner *

Monday, October 26, 2009

Barrier Short Sleeve Baselayer, Winter Is Here!

Most of us do not live in CA, so the temperature around the country starts to drop, yes we get the occasional one or two days where shorts are permitted but a good base payer is needed. Now a lot of companies do a great job at making a suite of garments for every layer but Pearl Izumi does an exceptional job. They get you covered and not in a "wow need to take some layers off" it seems to be perfect balance. Check the weather, know your gear suit up and get out, no matter what the weather is like.

The Barrier Short Sleeve Baselayer combines an innovative next-to-skin windproof front panel and our P.R.O. Transfer Fabric with Minerale™ to create a protective layering system which performs in the most demanding weather conditions.
•P.R.O. Barrier fabric front panel provides optimal wind protection
•P.R.O. Transfer fabric with Minerale™ provides optimal moisture transfer, dry time and odor absorbance
•UPF 30+ Sun Protection
•Crew neck
•Anatomic ‘close-to-body’ fit

100% Polyester (52% Minerale™ Polyester/ 48% Textured Polyester)
Barrier Panel: 100% Polyester

Wednesday, October 21, 2009

Fall & Winter, Keep Warm, Craft Zero

Running on a treadmill is mind-numbing. Hey some like to watch TV, others like to watch the great outdoors. Well, Craft is helping make that possiable with Zero a legend among functional underwear and the most trusted baselayer for moisture transport during extreme endurance training or racing. Zero creates an excellent microclimate for extreme endurance in fair and cold weather. Air-channeled polyester expels excess heat away from the body while filament yarns move the moisture. Covered from head to toe. Now get out and Run

Thursday, October 15, 2009

Training a swimmer with technology

Great Ideas should be shared, so here goes. If you are training a swimmer one of the hardest things to do is have them change something at the end of each lap. Well technology is about to change all that, H2O Audio has three great products that allows a coach to interact with swimmer while they are, you guessed it SWIMMING. What is this you ask, well once you get the waistband, armband and earphones you are halfway there. If your athlete has an iPhone and you have one as well, then you are in business. Place the call to the athlete and talk them through a workout. If you have a old iphone and a new iphone since your athlete might not want to risk putting their iPhone in the water for an hour, well then a old or new iPhone not activated and your phone works just as well. Sign up for Skype and create two accounts, once that is done and the pool that you are training in has WiFi then all your troubles are solved.
Now you have really taken training to the next level. Sea level

Friday, October 9, 2009

Bike Suit, You are Covered!

Not sure what to say other than you are covered and have NO excuses to go out riding. Now of course there are the skinny tires and slippery roads, other than that NO excuses.
You Get;
Adjustable Hood
Air Flow Tunnels
Ventilation Zippers
Reflective Striping
YKK Water Repellent Zippers
Chain Protect Zippers
Integrated Overshoes

You might stay dry from the outside but sweating is another issue to tackle.

Monday, October 5, 2009

Conveyor Belt Visualization, Swimming

Great Article from Dr. Smooth on how to get through the water faster and without dead spots in your stroke. What you have to do is simple, try and keep one arm stroke on the conveyor at all times – so as one stroke finishes at the back you begin catching the water at the front. As you do this try and stay relaxed and find a new rhythm, there will be a temptation to swim harder but this isn’t necessary. In fact, as you remove the deadspot and become more efficient, you can reduce the effort in your stroke a little to swim at the same speed – great!

Simple yes,

Friday, October 2, 2009

Shirts for your Sponsors

Cafe Press is the place to get shirts, Sigg bottles, mugs, whatever it seems. The prices are reasonable and shipping is free unless you want it within a couple days.
ere at CafePress, it's all about you and your passions. In a nutshell, we're the world's best destination for expressing yourself through merchandise. From your favorite T-shirt and hoodie, to the tote bag over your shoulder and bumper sticker on your car, we're here to let you express your interests. And what makes our products so unique, and so expressive, is that we don't create the designs on them. Our community of designers do - all through millions of shops we help them run.

Shop the world's largest collection of user-designed products.
With a community of 6.5 million users, and over 11 million unique visits each month, CafePress is where folks from all walks of life gather online to create, sell and buy "print on-demand" products. Each design speaks to what people are most passionate about. It may be a political cause, a to-die-for film, an obsessive hobby, a funny (or flirty) thought, whatever...

And if you can't find what you want, simply create your own design. Just upload an image (or use our easy design tools for many products), and we'll print it for you -- whether you want 1 or 1,000. Also check out CafePress Groups. It's the easy way to gear up the gang for family reunions, ballgames, bachelorette parties, or any event you're heading off too.

Set up a shop (it's free), then share away.
CafePress is for people who love sharing their passions with others. You'll find individual designers with shops of all sizes, as well as corporate stores like Snoopy, E! Online, Stand Up To Cancer and more. With no upfront costs or inventory risk (we also take care of those thorny details of doing business online, so you can concentrate on sharing what's important to you), CafePress designers use their shops to connect with a world of members and other online shoppers. All while taking advantage of the latest developments in on-demand printing.

Wednesday, September 30, 2009

CGI Racing 4 Triathlons and the New Unite Half

Get ready for the Rutgers half marathon. THE FIRST 100 RUNNERS TO SIGN UP GET IN FOR $17.66!!! Yup 17.66, 10 am EST.
The CGI Racing team in the past couple years has nailed Racing Events. They put on spectator friendly events, are not afraid to change it up and notification about events is dead on. Now the triathlon Series is one of the best put on, New Jersey (sprint and olympic), Black Bear (kicks off the season), Northeast and the women's tri Philadelphia. If you have not experienced the event either as a racer or spectator it is very much like the ITU events.
So get ready for 2010, CGI is.

Friday, September 25, 2009

Box Jumps Doing It Right!

Box Jumps will work the whole body make you faster, even impress your friends. By using very basic, versatile equipment and by working large, functional muscles, the box jump is an excellent way to jump to the next level of physical fitness and athletic ability.
From, eHow

Step 1
Set up your box. This is where the simplicity of the box jump comes in to play since you can use a variety of boxes at different heights to do the exercise. Use an aerobics step, a workout box or even a park bench to do a box jump. Set the box up so you have at least a few feet to move on either side.

Step 2
Warm up. The box jump requires a good amount of explosive power and muscle contraction in your lower body. Warming up these muscles is very important to get them flexible and ready to absorb the shock of the jump and the descent. Do about ten minutes of low level cardiovascular exercise followed by some stretching.

Step 3
Start with a warmup set. Stand in front of your box with your hands at your sides. With your feet roughly shoulder width apart, jump up onto the box, hold your position on top of the box for a count of one second and then jump back down. Begin your exercise session with sets of eight to twelve repetitions.

Step 4
Make the exercise dynamic. You will probably find that the exercise gets easier pretty quickly as you practice it. Add weight to the box jump by holding a dumbbell in either hand. If you want to add another level of complexity to the exercise, do lateral jumps where you stand to the side of the box and jump up and to the right or left.

Thursday, September 17, 2009

Cross Country Tips

Cross Country season is upon us and it is one of the best season to run. Running is one of the most overlook sports and needs to be given the respect that it deserves. Kids jump into running because it seems easy and they don't have to buy equipment, parents buy there kids sneaker, shorts and a light weight shirt and feel they have completed "their" requirements.

First off running is a cheaper sport than most but "running" shoes are what is going to keep you healthy, injury free and happy. Find a good running store that can access your running style, even give you pointers to change your style (Newton Running) has a whole section on Running Better. "To discover your best running form all you need to do is run barefoot. You'll immediately discover that when barefoot you're not landing on your heels, you're striking on your forefoot.

Striking on your forefoot is the most natural way to run, it is also the fastest and most efficient way to run. Newton Running shoes were developed to make your feet think they're barefoot and increase your performance."

Next would be the short, make sure they are lightweight and comfortable. Shorts should wick moisture away, be quick drying and complement your running style not basketball game.

Last would be the a good lightweight shirt, same principle as shorts, you might even need a long sleeve as well. To baggy and it could rub to tight and dig into the skin. Try them on make sure they feel good, keep you warm and wick the moisture away.

Last not really needed but a good hat. Blocks the sun, wicks moisture and fits.

Monday, September 14, 2009

Sand vs Road Running

You never know what is going to be thrown at you, the morning of a triathlon, changes happen all the time and it is how you adapt that helps you overcome. Switching from a road run to a sand run, most would run for the hills, not if you have been training in Newton running shoes.

"The genius behind the Newton running shoes is the patented Action/Reaction Technology™. When using the ultra-efficient Land-Lever-Lift midfoot or forefoot running gait, the technology absorbs and then returns your own energy back to you. It's not fancy technospeak, and it's no gimmick. It's a revolutionary way of building a running shoe based on Sir Isaac Newton's third law of motion – "For every ACTION, there is an equal and opposite REACTION." Loosely translated, it means you get a boost of forward energy with every single stride you take."

Learning to run in Newton's can help one achieve better performance, less injuries and the ability to take on different terrain. Now depending on the conditions of the sand hard packed, soft, watery the training is the KEY. If you choose to go without shoe and risk injury, training correctly so your body is used to the correct running style is key. Landing in sand on your heels will hurt plain and simple. Using Newtons Land-Lever-Lift and you can take the shoes off and run as fast if not faster than with shoes. Stanford university's coach Vin Lananna, has his athletes train barefoot in the grass.

Plain and simple the proper body position and training will help you overcome most obstacles.

Wednesday, September 9, 2009

Simple steps to beat Race Dehydration

This article was originally posted on Runner Dude’s blog, where you can check out more tips for runners from marathoners to beginners.

Here are a few things to keep in mind to make sure you’re well hydrated before, during, and after the marathon.

  1. Find out what sports drink will be provided during the race.
  2. Never use the featured sports drink in a marathon, if you did not use it in your training. Don’t Do It!
  3. Don’t over hydrate.
  4. Drink 16oz of water 2 hrs before race time.
  5. During the race, drink 6-12oz every 15-20 minutes.
  6. Rehydrate after the race.

Friday, September 4, 2009

Triathletes Unite

Triathletes, Runners, anyone who shares the road with cars or trucks, we have a right to the road as they do. My suggestion to help the problem is if there is a car/truck that buzzes you get the license plate number and/or the name of the company on the side of the truck. As bloggers we can make a difference. How is that company going to like having their name dragged through the mud. Think-Tri can't be the first to have thought of this but hopefully can add and make a difference. Greg Bennett was recently run over, well a car drove past him and turn right in front. This has to stop or be controlled. All of us have had this happen and wondered what we can do to make a change. Well blogging about it and should make a difference. Post videos on YouTube. I am sure after some companies get their names on the web (bad press) there will be a slow change happening.
Thanks for listening.

Monday, August 31, 2009

Open Water Swims

Getting out into the open water is one of the best workouts that you can do, the more you do it the more you are calm in the water. Swim parallel to the shore just outside the break, swim out around a buoy and back. Do runs down the beach and into the water to simulate starts.
There is more to swimming than just doing lap after lap, turning when you reach the wall at the end of the pool. You can swim in places with no walls - open water. Lakes, oceans, and rivers offer a great change of scenery - go to your local beach for today's workout instead of more laps in the pool. Depending on the reasons you swim, you may find it more psychologically rewarding; it can certainly be just as productive for building your fitness.

This from
A few of the things to remember if you are going to swim in open water:
  • There are no lines on the bottom - look for landmarks to aid navigation, but find the balance between looking too often and not looking enough.
  • Put on your sunscreen - and don't forget your lips.
  • Drink plenty of fluids before you begin.
  • Make sure you follow the buddy system - if you are at a guarded beach, tell the lifeguards what you are doing.
  • You can do any type of workout - long straight swims, intervals where you vary the intensity level, even short sprints then tread or float in place.
  • It will be easier to count strokes compared to doing efforts for time or distance; 50 strokes at a high effort, 50 strokes easy, etc.
  • Base your workout on time spent swimming, not how far you think you have gone.
  • Stay on the safe side of distance from shore - DON'T GO OUT TOO FAR.
  • If you are in a race, watch out for the flailing arms and legs of those around you - getting hit or scratched hurts, and can knock off your goggles.
  • Learn to use the waves to help you ride up and slide down.
  • Time your stroke so you can breath without getting splashed in the face.
  • If they are allowed, wetsuits designed for swimming work - you will be amazed at the extra warmth and the additional speed with no additional effort.

Tuesday, August 18, 2009

Swimmer Shoulder Problems Fixed

We all feel something and most hope that we never get shoulder problems, but age and poor form might lead to this.

Swimmers' Shoulder Problems In A Nutshell
The four leading causes of shoulder injury:

- Thumb first hand entry

- An S-shaped pull

- Pulling deep with a straight arm

- Cross overs (normally caused by poor rotation to one or both sides)

If you’re suffering from shoulder injury or pain then concentrate on fixing these problems and 9 times out of 10 shoulder injury will disappear quickly. Find out more: Swim Smooth

Friday, August 14, 2009

Think Cool, Inner-Cooler Performance Wrap

COOL, is the one way to describe this device, wrap this around your neck and upper chest and well you guessed it lower body temp.

Athletes using the Inner-Cooler report better endurance, less dehydration and quicker recovery times. Just like an engine runs better, longer, and develops more power when it stays cooler, so does your body.

The Inner-Cooler Performance Wrap can be worn before during and after an event. It fits nicely under a jersey, chest protector or neck brace, is simple to use, durable and machine washable.

Not sure how much it ways but could be a good piece to wear on the bike leg or even for a portion of the run, instead of sticking sponges or even ice in your suit.

Check it out

Monday, August 10, 2009

Energy Drinks, this article says it all!

Well Tri Fuel does it again and proves why you should stay away from caffeine and better yet, energy drinks.

This paragraph says it all.
Danger of Caffeine Overdose and Addiction: The average energy drink contains nearly 4 times the amount of caffeine found in commercial soda beverages and several of the more popular brands contain the caffeine equivalent of 14 Cokes. A 6-ounce cup of coffee has 80-150 milligrams (mg) of caffeine, but the caffeine content of energy drinks ranges from 50-500+ mg, with one popular energy drink "shot" topping out at 570mg, which gives you the equivalent of about three and a half cups of coffee with a single sip!

Wednesday, August 5, 2009

Skipping A Workout, Ask Yourself This!

You should ask yourself some basic questions, how long have I been going at this 6,8, 12, 16 or 24 weeks. Will I really suffer, when is your next race.
1. Will I regret this decision?
2. How much have I exercised this week?
3. How will I make up for my missed workout?
4. Do I have a legitimate reason to skip this workout?
5. How will missing this workout affect my goals?
6. What could I do to make my workout more appealing?
7. How could I reward myself for doing my workout?
8. How could I change my workout?
9. How will skipping my workout affect my day?
10. What stands in the way of my workout?

Tuesday, August 4, 2009

US Gran Prix of Cyclocross

It's coming to Mercer County NJ, again. I know it early but get it on your schedule and get ready for the mud. Last year was great.

The second weekend of the USGP of Cyclocross returns to Mercer County Park on November 14th and 15th where the racers are sure to face windy, challenging conditions and deep fields from the highly competitve Mid-Atlantic cross scene.

Once again Clif Bar will present it's Kids' Cross Clinic featuring the Clif Bar athletes at the race venue.

Course designer,'s very own Stu Thorne, says about the Mercer venue:

This is a course for the powerful racers. The first turn after the start will be critical and it leads into a long, slow grind into the false flats on far-side of the course. The sand pits - three in a row - are long and favor the strongest, technical riders. On the final lap, the race could turn on a strategic run through the pits. The pit is located fairly close to the finish and right before the fly-over. The person who gets a good bike change in the pits would be positioned well for the last trip over the fly-over, into the technical section along the lake into the final gravelly turn onto the long up-hill sprint to the finish.

In general, with the fly-over, sand and grass there is more than enough on offer on this course to make it very interesting! Throw in the strong winds coming off the lake and we're in for a great weekend of racing.

Wednesday, July 29, 2009

Getting to the Gym.

So the season is in full swing you are swimming, biking, and running 12-18 hours a week more or less. Now you find yourself lacking strength, but another couple hours at the gym a week, who has time. Well make time take a little of the workouts and put the time in, it will make you stronger and less prone to injury. TriFuel has a great post about this.
The crème of the crop for a weekly gym workout during triathlon, using the following two criteria for choosing exercises:
1) the exercise must strengthen the external rotation muscles of the shoulders, hips, and core, which are the most neglected muscles of triathlon training and the most prone to imbalance and injury from swimming, cycling and running.
2) the exercise must not create excessive soreness, which will detract from important swim, bike and run workouts during race season.
Using those two criteria, here are the instructions for "The Exact Gym Workout to Do During Race Season."
-Warm-up 5 minutes. Go through each station 3x, performing the indicated number of reps for each exercises and resting only long enough to be able to do the exercises with good form. Once you finish all three exercises in a station 3x through, move on to the next station.
(here's the good news for you visual learners: each link will take you straight to a video for that particular exercise)
  • "The Exact Gym Workout to Do During Race Season."
  • Station 1: Hip External Rotators
  • Exercise 1: Band Side Walks - 20 steps in each direction
  • Exercise 2: Hip Hikes - 10 per side
  • Exercise 3: Ice Skaters- 10 per side
  • Station 2: Shoulder External Rotators
  • Exercise 1: Bow Row - 10 per side
  • Exercise 2: Lateral Step with Reverse Fly - 10 per side
  • Exercise 3: Pull-ups or Pull-downs - 10 (no video, you know how to do these)
  • Station 3: Core External Rotators
  • Exercise 1: Side Plank Rotations - 10 per side
  • Exercise 2: Cable Torso Twists - 15 per side
  • Exercise 3: Woodchoppers - 10 per side
By incorporating this routine at least once per week during race season, you will be working the exact muscles necessary to keep you injury free AND make you faster. Although this workout is not in my book "Top 12 Resistance Training Routines for Triathletes" at, it would be a good workout to incorporate along with the routines in the book.more..

Wednesday, July 22, 2009

Messenger Mirror

Easy post here these are simple, light and one of the best designs to use on a bike.

MessengerMirror allows you to view things approaching from behind and increases your safety on a bicycle when cars are present. Cooked up by a cyclist who was looking for a cycling mirror and found the available products (T-a-L, 3rdi) were too expensive, had their design flaws, and all were too bulky to have in his face.
  • Compact, light, affordable
  • Fits thick and thin frames
  • 1/2" diameter Glass mirror
  • Approx length is 6.5" overall
The MessengerMirror is very compact so adjust your expectations of field-of-view accordingly. New riders, plus those familiar with other cycling mirrors, will quickly adjust and develop a method to best utilize it. It is designed to be fit on the left side of glasses but could be easily modified for right side use.

Monday, July 20, 2009

Rudy Project Sterling Road Helmet

Rudy Project is having a great deal and with some athletes from the Tour wearing Rudy's you can't lose.

Rudy Project is proud to unveil our newest addition to the road and mountain bike helmet line. Our new Sterling helmet will be our lightest, best-fitting and most ventilated helmet ever!

- 18 large vents
- Incorporated "Eyewear Dock" that securely fits your favorite pair of Rudys during those long climbs
- weight: ~270 grams
- CPSC Certified
- $225 MSRP / VIP Price $135
- Available in White/Silver/Blue Matte, White/Silver/Red Matte, Titanium/Black/Red Matte and Black/Silver/Red Matte

Wednesday, July 15, 2009

Armstrong's Custom Bikes

Every major events brings out the best in people and products, so this should not be a surprise that Lance would be an exception. The time trial showed us a new bike, the opening of the Tour gave us another, but what is to happen when he gets the yellow. We have seen many bike changes and color schemes from Lance, from glasses to gear, the major release it yet to come. Just go to trek Bikes to see some of the latest. Already released is the Cancellara’s Specialized Tarmac SL3 yellow bike, you know that Lance will not be outdone. So in short Lance get the jersey already the suspense is killing us.

Monday, July 13, 2009

4 Ways to Avoid the Bike-Run Bonk

All your preparation is done, you have put the miles in, hair smells like chlorine, bike tires worn, shoes been replace, in all you are ready, or so you think. What about the fourth sport, Nutrition. You feel OK on the bike, only to suffer a gastrointestinal meltdown in the run. Stomach feels sloshy, can't shake it, nailed the reasons why. Now every one is different and take with a grain of salt, but the main gysgt is EXPERIMENT, don't let a simple avoidable mistake ruin a great day.

Thursday, July 9, 2009

Under Amour HeatGear ® Recharge Compression

So Under Armour has been in the Compression business for a while now, mostly in the high impact arena like football, lacrosse and soccer. With the HeatGear® Triathletes can start to rejoice. Training in the winter months is much better outside, everyone would agree, but freezing temperatures keep many on treadmills. Now their site recommends this for football, but if you are whiling to experiment Under Armour can't be beat on durability and price.

ArmourGrip™ technology locks gear in place using a tactified compound that prevents slippage. Strategic vent zones built into key points where the body dumps heat, keeping you cool, dry, and comfortable. Built with Flatlock Seams that feel smooth against the skin and prevent chafing. Armour&Stretch improves mobility and accelerates dry time with lightweight fabrics built in a 4-way stretch.

Monday, June 29, 2009

Nutrition Periodization

Trying to get your nutrition down on a regular bases is hard enough, now through swimming, biking and running into the equation. Well Bob Seebohar seems to have solved that problem. Eating well balanced meals, and following a year round approach rather than weeks leading up to an event. Biggest thing is the explanation of how and when you should take fluid and when your tank might be low. Follow this book, put down the sports drink and enjoy one of your best season ever.