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.