Thursday, December 30, 2010

Climbing a DAM

Now this is a workout. USA should do more of this to many of their public parks and areas.

Thursday, December 16, 2010

Monday, December 13, 2010

A Runner's High, Brilliant

A Runner's High by Ben Redmond from Mishmash on Vimeo.

RIDE Opener Belt Buckle

Well this is the off season so, skiing, surfing, snowboarding and well fueling up on carbs is a good thing. The Ride Belt Buckle is a easy way to have a bear and still be able to get the top off. Not sure it needs explaining, just a great holiday gift.

Friday, December 3, 2010

Rev3 Adventure Race

The Rev3 Triathlon series was such a smashing success, build on that and go to the next level. Xterra has been a success as well and it seems every year it gets bigger. It seems as though while triathlons are great, the next level is adventure racing, remember the early 90 with the discovery series.

Are you one of those people who never ask for directions? Do you know where you are going by tracking the constellations? Or are you always turned around and often lose your car in the parking lot? Don’t know north from south? Believe it or not, we have a fun event for you no matter your navigation skills. Whether you want to prove to the world your built-in compass always points north or if you need some “direction,” come out and join the Rev3 Adventure Race Series.

Monday, November 29, 2010

MOTION ALL WEATHER, Newtons Keep You Running All Year Round.

Oh the weather outside is frightful, But my Newtons are so delightful, And since we've got places to run, Let It Snow! Let It Snow! Let It Snow!

Potts Wins Cozumel!

Nice to see Andy Potts Win Conzumel Ironman. One of the few USA triathlets that just seems to keep hammering away, by beating the competitions by over 5 min.

"Potts started the day in the usual fashion of leading the men out of the swim. His time of 45:17 was nearly 90 seconds faster then the next fastest swimmer, Stephen Bayliss of Great Britain. Potts headed out onto the three-loop bike course and held the advantage for most of the ride. Balazs Csoke of Hungary eventually joined him. The pair rode close together for much of the remaining bike ride before being caught by Argentina’s Oscar Galindez and Eduardo Sturla, and the United States’ Michael Lovato. With all of these changes taking place near the end of the bike, the group of Galindez, Sturla, Lovato, Csoke and Potts headed onto the marathon within 30 seconds of each other. Potts proved early on to be the enforcer of a strong marathon pace. He took the lead in the first few miles and never looked back, posting a 2:52:36 marathon to earn the 8:16:14 victory and a new course record. Fellow American Lovato capped a stellar day off with a 2:59:05 marathon to earn second." More..

Tuesday, November 23, 2010

Work Out or Sleep In

Do you feel like a slacker on the mornings you snoozed through your workout and
missed it altogether? You’ve heard sayings like, “while you’re sleeping, someone
else is training and getting better” touting those that drag out of bed at
ridiculous hours to train and deprive themselves of sleep. They may be getting
more training time in, but are they really improving their fitness and health?


Friday, November 19, 2010

Lance Armstrongs first tri Race of 2011, 38°12′S 176°20′E"

Well it is official 38°12′S 176°20′E" is it, so he says. Lance can drum up attention for any event so this should be good. It might even give him a fighting chance, stinks for all the age groupers in the 40+.
His tweet.
"Four events, two days & one great location - a must do summer event at New Zealand’s best triathlon venue. The annual festival, on Auckland Anniversary weekend, attracts competitors from all around the North Island. In addition to an Aquathon and 2km lake swim, it also incorporates Rotorua’s only sprint triathlon. The swim leg of the triathlon can also be replaced with a kayak as a multisport option. Spread over two days, it allows competitors plenty of time to enjoy the stunning Rotorua lakes area between the races."

Wednesday, November 17, 2010

Running Downhill

From Triathlete
Written by: Matt Fitzgerald

The most famous feature of the Boston Marathon racecourse is Heartbreak Hill, a climb of 88 feet over 0.6 miles that begins just past the 20-mile mark of the race. But the most challenging feature of the course is probably its extensive downhill sections, including a 150-foot plummet in the first mile.
While running downhill generally feels easier, and is less taxing on the metabolic and cardiovascular systems then level or uphill running, it subjects the tissues of the lower extremities to significantly more strain. This strain causes muscle damage, soreness, and neuromuscular fatigue that can cripple runners later in the race. Runners who enter the Boston Marathon, or another marathon that has extensive downhill sections, without specific preparation for this challenge are often shocked by the toll exacted by the descents, and seldom run as well as they hope or expect to run.

The specific nature of the strain imposed by downhill running is called eccentric loading. An eccentric load occurs when an outside force tries to stretch a muscle as the muscle itself tries to resist that stretch by contracting. Eccentric loading takes place every time your foot makes contact with the ground when you run. The quadriceps muscles on the front of the thigh are subjected to the greatest eccentric loading. When your foot strikes the ground, impact forces try to make your knee buckle. Unconsciously, you contract your quadriceps to stabilize your knee and remain upright. But your knee does flex and your quads do stretch a bit when you land, so those muscles are essentially pulled in two directions simultaneously. This strain causes microscopic trauma to the muscle fibers. While eccentric loading occurs on all gradients, it is much greater when you are running downhill.

There are two consequences of the strain of running downhill. First, it limits performance and causes fatigue to occur more quickly in runners (and triathletes) who are unaccustomed to downhill running. The second consequence of the strain associated with running downhill is delayed-onset muscle soreness (DOMS). Indeed, when exercise physiologists wish to study exercise-induced muscle damage and DOMS, they almost always use downhill running to cause damage and soreness, because it does so more effectively than most other kinds of exercise.

Fortunately, practicing downhill running greatly increases fatigue resistance and eccentric loading tolerance in subsequent downhill runs. In fact, a single downhill run that is extreme enough to cause significant soreness provides a protective effect that lasts up to two months. However, it takes more than that to get the benefit that triathletes training for events featuring run courses with significant downhill sections want most, which is greater fatigue resistance on descents. This is probably because the body needs more exposure to downhill running to improve downhill running efficiency and to overcome the neuromuscular inhibition that limits downhill running performance.

Tuesday, November 16, 2010

Planche Push Up, Work The Core

Work up to it. Create a plan for yourself that will get you doing one planche pushup over a few weeks or months of training. Start by working up to doing sets of 50 pushups without problem. Then gradually begin to move your hands towards your abdomen so that you start to focus your muscles for the planche pushup.
Do a tucked, negative planche. In the full version of the planche pushup, your legs will be fully extended and in the air as you do the exercise. To get started, though, plant your hands on the ground and raise your legs in a tucked position. Balance yourself by resting your knees on your elbows. Once you have your balance lower yourself as far as possible. Then resume the initial position. Continue with these negative until you feel confident with them.
Do a partial planche. Once you have built your strength adequately you can extend your legs. You will probably find that you will need to angle your legs upwards so that they form a 20- or 30-degree angle to your body. Do the partial planche like this, making sure that when you do the pushup you're moving straight up and down.
Move to the full planche. Start from a position where your hands are planted by your abdomen and you're suspending yourself midway between the up and down positions. Extend your legs all the way and raise them off the ground, balancing yourself on your hands. Keep tension throughout your whole body. Raise yourself up and down in a straight line, keeping your body as straight as an arrow as you go.

Wednesday, November 3, 2010

Learning the Handstand Push-Up

One of the most brilliant ways to learn how to do a handstand and handstand Push-Ups.

Join gymnast Carl Paoli, Kim Bozman and HQ trainer Adrian (Boz) Bozman as they teach handstand fundamentals by applying gymnastics to elite CrossFit skills.

In Part 1, learn how to stabilize your handstand through the hollow-body position. According to Paoli, one of the misconceptions with the hollow-body position is that it is “closed down.” Paoli says: “It’s actually the most neutral position that we can possibly find in our body.” Find out how to challenge yourself with the hollow-body position and develop midline stability.

In Part 2, Paoli focuses on the headstand to develop head and hand position for a handstand. “In order to set ourselves up for success in the handstand push-up, we need to have that headstand down solid,” Paoli says. Using a stable triangular set-up, athletes will be able to develop control and balance.

In Part 3, Paoli scales the handstand push-up for different skill levels. The first step to getting inverted is a handstand push-up with your feet on the ground, working the distance between feet and hands and stance. The next step is elevating the feet to increase the difficulty, scaling elevation and stance. With smart progressions, you can make the handstand push-up accessible for any athlete.

Cradle Walk

One of the best exercises to help with hip mobility.

Tuesday, November 2, 2010


Are you ready, break the norm and try something different, push yourself. Even if you fail at least you would have done one of the toughest challenge this year.

The website says:
"Tough Mudder is not your average lame-ass mud run or spirit-crushing ‘endurance’ road race. It’s Ironman meets Burning Man, and it is coming to a city near you. Our 7-12 mile obstacle courses are designed by British Special Forces to test all around strength, stamina, mental grit, and camaraderie. Forget finish times. Simply completing a Tough Mudder is a badge of honor. All Tough Mudder sponsorship proceeds go to the Wounded Warrior Project.
WARNING: A Tough Mudder is 3-4 times longer and much tougher than a typical mud run such as Warrior Dash. Only those in reasonable physical condition should enter."

From the visuals and information, you can judge it for yourself. If anything just do it, if you can.

Remember you are a Triathlete!

Saturday, October 23, 2010

On the Cheap!

Well triathlons are expensive, from the gear to the race entry fees. But you can find ways to cut conners, hey this is for fun right!

Aero For Cheap: Affordable Triathlon Gear
Published: Oct 22nd 2010 8:09 PM EDT by Aaron Hersh
Just getting to the starting line of a triathlon is costly. The entry fees, gym membership, bike gear, running shoes and even the basic supplies are expensive while top-of-the-line gear can cost as much as a car. But there are ways to save time on the race course without maxing out the credit card.

Wednesday, October 13, 2010

ITU announces 2011 Dextro Energy Triathlon ITU World Championship Series

The Dextro Energy Triathlon ITU World Championship Series is an innovative series that allows the world’s top athletes to compete head-to-head on an ongoing basis.

Expanding upon the previous single-day World Championship, the format features six world-class events and an exciting Grand Final. ITU is proud to have three Olympic cities on the 2011 calendar: Sydney, London and Beijing. August 6-7 in London will be the final opportunity for athletes to race the course before the 2012 Olympic Games. While the Grand Final will offer athletes a chance to compete on the 2008 Olympic course for the first time since the Beijing Games.

With the support of top-tier commercial partners like Dextro Energy and Suunto, the series introduces exponential growth in athlete prize money, media coverage and sport exposure.

2011 Dextro Energy Triathlon ITU World Championship Series:
April 9-10: Sydney, Australia
May 14-15: Yokohama, Japan
June 4-5: Madrid, Spain

June 18-19: Kitzb├╝hel, Austria
July 16-17: Hamburg, Germany
August 6-7: London, Great Britain
Grand Final - September 10-11: Beijing, China

The Series travels to a trio of Olympic cities including London on the first weekend of August. It will be the final time athletes can race the course before the 2012 Olympic Games. Sydney, the site of the first Olympic Games triathlon, will open the Series for the second straight year in April. While Beijing will host the Grand Final, marking the first time the 2008 Olympic Games triathlon course will be raced.

"As we move closer to the 2012 Olympic Games, ITU is pleased to offer a world class series that showcases our extraordinary athletes in some truly spectacular cities," said Marisol Casado, ITU President and IOC Member. "2010 was a phenomenal year for triathlon and we're excited to build on that momentum to propel us to another wonderful season in 2011."

All elite women's and men's races will be broadcast live to an international audience and streamed online. In 2009, the Series was broadcast in more than 60 countries.

"The level of competition is what makes this Series so amazing," said Javier Gomez, the 2008 and 2010 World Champion. "Next season will be very competitive because the year before the Olympic Games is so important. Going into any of these races, I know I'll be tested by the course and my peers."

"I know it'll be tough to try and win a third world championship but I'm excited for the challenge in these amazing cities where there's always great support," said Emma Moffatt, World Champion in 2009 and 2010. "Opening the Series at home in Australia and closing it in Beijing (where I won Olympic bronze) is a real treat for me."

ITU launched the Dextro Energy Triathlon ITU World Championship Series in 2009, expanding the former single-day World Championship race. Points are accrued throughout the season and athletes who win the overall Series are crowned the ITU Triathlon World Champions.

Monday, October 4, 2010

TRX Simple the Best!

A lot can be said for core training, you have Indo Board Balance Board, which can't be beat. now when you use it with a system like TXR, from fitness anywhere, you are golden. TRX has full certification classes, since this is the next movement in gyms. Save yourself money dump your membership and spend the money on a TRX, you will never reach your full potential unless you do. Born in the U.S. Navy SEALS and developed by Fitness Anywhere®, Suspension Training® is a revolutionary method of leveraged bodyweight exercise. Easily set up the portable TRX® Suspension Trainer™ and you’re in control. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose.

Don't be strapped to a location and hit your potential. TXR

Tuesday, September 28, 2010

Fifth Ave. Mile: 3:52.83

FAST, not record fast, but since the route changed about 10 years back it might never be broken. When they first ran this, running was all out and crazy fast. Today's runner have strategies and try to follow some sort of goal to reach the famous mark. When you have 1 mile being covered in 3:52 I am not sure what type of strategies will work but running all out from wire to wire might be the only strat, that will break the mark.

Crowieman, Can He Threepeat!

Less then 30 days to do, can he do it?
His results show that he is ready.

2010 Results

· 1st at Muskoka IM 70.3 »
· Crashed out - St Croix IM 70.3 »
· 3rd - St Anthony's Triathlon »
· 1st - Singapore IM 70.3 »
· 1st - Huskisson Australian Long Course
Championships »
· 1st - Geelong IM 70.3 »
· 1st- Boise IM 70.3
· 1st- REV 3, Quassy
· 1st- Racine IM 70.3
· 3rd- Life Time Triathlon

Here is hopping. Craig balances a family life and work. It is really inspirational to see his kids at the finish line, really cheering and supporting him. Read his blog, and catch up on all his happening

Friday, September 10, 2010

Newton , Christmas in September

Yes it is true the gifts are coming early this year. We have all been waiting for the Newton Guidance Trainer and they have shipped.

Intelligent control for all foot types on all types of terrain, from groomed bridle paths to technical mountain trails. The Momentum is an off-road trainer designed for runners committed to a more efficient Natural Running style. Whether you follow Chi, Pose, Evolution, barefoot running or just want to run better, the Momentum allows you to run naturally — with greater efficiency and less overuse injuries (like Achilles tendonitis and plantar fasciitis). Recommended for any distance and terrain, as well walking or hiking.

Now I know Newton say hiking, really, who would waste a great shoe just hiking, strap them on and hit the trail, full speed.

With the Tough Mudder coming to Englishtown, NJ in November, what better way to test these puppies out.
Keep you posted on the results of how when the weather changes and the leaves start to fall, what better way to mix it up then to hit the trails. After all those long hours running on the road, in the heat, against traffic, hearing the leaves russell on each step is one of the best sound of tranquility.

Newton Running

Tuesday, August 3, 2010

Kuat Trail Doc

Light is the way to go and Kuat Innovations is the leader in light for bike racks.

Think of the Trail Doc as a third arm, there to help you out when you need a little assistance for bike repairs or just cleaning your chain. It's there when you need it but tucks away neatly when you don't. Most of the time it is pretty convenient to only have two arms. Think about all of those first dates, even though a third arm might be a great conversation starter, it could severely limit your number of second dates. Kuat is here to give you the benefits of the third arm without all of those awkward dating and tailoring scenarios.

  • Fits Tube Sizes from .75" to 2.75"
  • 8 position 360 Degree Rotation
  • Lever Action for Easy Rotational Adjustments
  • Telescoping Tube for Varried Vehicle Heights
  • The Trail Doc uses the vehicle as it's base so there is no need to worry about unlevel ground or bikes being unstable during maintenance
  • Trail Doc can easily be mounted to Kuat Sherpa, Thule T2, Yakima Hold-Up, and the Saris CycleOn/Cycle On Pro

Thursday, July 22, 2010

Timex Global Trainer GPS

Once a leader with links to Ironman, you would have thought they would have been the first. Sunnto, Polar and Garmin took over the endurance watch market, price was always an issue but consumers seem to pay for certain technology built in. Well Timex has risen to the challenge with their Global Trainer GPS.

Get pace, speed, distance and more—all on your wrist. Easy to use for those who want a simple speed & distance product, thanks to the thoughtful and intuitive interface that Timex is known for. But also fully customizable for multisport athletes that require a high-performance training tool.

Hey it is new and I am sure there are some complications but knowing Timex quality this watch "Will take a liken and keep on ticken".

Wednesday, July 21, 2010

Trek's I mean Trash Dream Bike Giveaway

So watching the tour there is this bike promo by Trek driving users online for a chance to win 10 bike in 10 days. Now I am hooked who does not want a free bike, enter email and click spin for a chance. Off it goes and each time, every time that same spin happens you get the image below. I am not sore about losing I am sore that even in Vegas they show you a different number/cherry/card, whatever, not Trek, they don't even try to hide their cheating.

Using technology today the least you could do is show a different losing image, make us feel as though we are not being cheated. Was this not tested? Really? As thought the Tour does not suffer enough back lash Trek goes and taints it with a sham of a promotion to get leads.
This is crap, Trek has had a lot of success with the Tour and Lance, expect more from a company that hinges a lot of bike sales to one person and seven Tour wins.

Trek make it right, some way, some how, to the users you are driving to your Promotion. 

Tuesday, July 20, 2010

“MY LEGS DON’T FEEL BEATEN UP”, Badwater and Newtons

Last week Newton had three athletes competing in the Badwater Ultramarathon, the 135-mile run sufferfest that rises 13,000 feet from Death Valley to the portal of Mt. Whitney. Claiming to enjoy “hills, heat, and headwinds” Ian Adamson won the masters category (45+) in his first Badwater race ever with a total time of 34:32:38.

Cardio or Strength Training, Interesting!

Women's health has it as Strength training, not your swim bike or run, interesting. 
Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.

Strength's edge Lifting weights gives you a metabolic spike for an hour after aworkout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.

And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.

Winner: Strength

Monday, July 12, 2010

Bikes in the Wall Street Journal

Bikes are getting mainstream when great companies put out great product for the masses. The published this:
There are no gears, as most of the city's streets are flat. The big tires absorb the shock of the many bumps. And the bikes—and their parts—are not easy to steal.
Now, business partners Patrick Bernard, Sean Naughton and Michael Salvatore are hoping their rendition of a no-frills city bicycle will catch on worldwide.

The Bowery is one of the oldest thoroughfares in New York City and in turn the country. Before the Dutch it was a Native American footpath. It later became a connection between the city and the farmland to the north. Its first residents were freed slaves. In its long and diverse history it has gone from the most elegant shopping and dining area to a dangerous neighborhood full of brothels and beer gardens; home to some of the toughest gangs of New York. These days the Bowery is going through a revival of sorts but continues to retain, for now, some of the grittiness that makes it a symbolic New York artery with deep roots to its past. 

Founded in Manhattan in 2008, Bowery Lane Bicycles is committed to making affordable bikes in America that meet the actual day to day needs of urban cyclists. We actively support urban cycling advocacy and the goal of reclaiming city streets for safe and sustainable transportation.

Wednesday, July 7, 2010

ITU, Sets Up Points for Best Swimmer, Biker and Runner

Frodeno, Riveros Diaz Lead New ITU Best Runner Rankings

Swim, Bike and Run all have new meaning, you can tear it up in the swim and bonk on the next two events or swim leisurely and crush on the bike or last take it easy and rip it up on the run. Hey the ITU is giving point to the fastest in each discipline.
Vancouver, 6 July 2010 - New for 2010, ITU has introduced segment rankings, which will reward the best swimmer, biker and runner throughout the Dextro Energy Triathlon ITU World Championship Series. Athletes will be able to score points at each of the seven Series events, with the crown of best swimmer, biker or runner being awarded after the Grand Final in Budapest. In total, $60,000 in segment rankings bonuses will be awarded at the end of the season ($10,000 per gender, per each discipline).

Friday, July 2, 2010

Natural Running Form Drills

By Danny Abshire, co-founder, Newton Running
No one has perfect running form, but everyone can improve their running mechanics. Doing so can make you a more efficient runner, which means you’ll use less energy in every stride and boost your running economy (the ability to process oxygen efficiently while running). Ultimately, improved form can make you faster and less prone to overuse injuries.Screen shot 2010-06-30 at 5.01.13 PM
One of the primary ways to improve your running technique is through form drills. Form drills are easy to do and don’t take a lot of time, but they’re often overlooked, forgotten or ignored when a workout is completed. Taking an extra 5 to 15 minutes to do form drills a several times per week can make you more fluid, more efficient and even faster for both short and long distances.
Most drills take the aspects of good form — a compact arm swing, soft footstrikes with the midfoot under your center of mass, quick leg turnover, an upright posture with a slight forward lean at the ankles — and accentuate it in a repetitive motion that trains the body to be comfortable with that movement during your regular running mechanics. Some drills are aimed at building smaller muscles (such as the intrinsic group and lumbrical group in the foot), while others help your neuromuscular system fire quicker.
Do one set of each drill three to five times per week. You can do the drills before or after your regular workout, but doing them after a workout can be especially helpful in loosening muscular tightness brought on during your run.
1) Run in Place
This sounds simple, and it is, but it requires an adherence to good form in a semi-stationary setting while varying your cadence from high to very high. If you’re following the aspects of good form, you should be moving forward slightly because your momentum and a slight lean from the ankles will carry you forward. While you’re doing this drill, think about each element individually — a compact and consistent arm swing, light, mostly flat, midfoot/forefoot footstrikes, a steady but relaxed head, jaw, neck, shoulders and torso — and how each plays into the bigger picture of your running form. This drill is especially effective in teaching your body to increase leg cadence (optimally to 180 steps per minute) and learning how to lift your leg to start a stride instead of pushing off. Do three 15-second sessions per set.
2) Jump Rope
Jumping rope is simple, but as a drill it’s not going to help your running unless you’re doing it right. Jumping rope can instill the soft, midfoot/forefoot landings we aim for while running. Your body will naturally not let you land on your heel — especially if you’re jumping rope barefoot — because landing on your heels would inflict too much force on the bones, muscles and other tissue in your heels, ankles and legs. It can also emphasize elastic recoil, as your heel settles on the ground before a new stride begins. Jumping rope also reinforces the notion that a new stride should begin by lifting your leg instead of pushing off. As you jump off the ground, focus on lightly lifting your feet off the ground instead of forcefully pushing off the ground. Alter your tempo between slow, medium and fast speeds, all while concentrating on the tenets of good running form. Each set should be 15-20 seconds in duration.
3) High Knees
Running in place with high knees is another drill that accentuates lifting your foot off the ground instead forcefully pushing off to begin a new stride. This is essentially jogging in place, alternately lifting your knees to a 90-degree angle with your thighs parallel to the ground. As with the jog in place drill, your slight forward lean and the momentum gained in this drill will gradually move you forward. Be sure to focus on soft, run midfoot and forefoot footstrikes, using your core to lower your leg down slowly instead of letting it crash to the ground. This drill requires and also helps instill a compact and consistent arm swing, even though your arms might cycle slightly slower to coincide with the longer hang time of your legs. The motion of your arms will actually help you lift a foot off the ground to start a new stride and keep you balanced. (Briefly try this drill with your arms stationary at your sides and you’ll find yourself forcefully pushing your feet off the ground and you’ll have a more difficult time keeping balanced.) Keep your torso, head and shoulders relaxed and fairly still during this drill and avoid too much vertical oscillation with your center of mass. Each set should consist of 20 high-knee thrusts or 10 elevations of each knee.
4) Butt Kicks
Butt Kicks accentuate the recovery portion of the running gait phase. Instead of using your hamstring to lift your leg off the ground, think about alternately flicking your lower leg backward with the use of your quadriceps and hamstring muscles then dropping it back down to the ground under the center of your mass. The movement should be quick and pronounced but relaxed so that you’re able to return your foot to the ground softly at the midfoot. As with High Knees, a compact and consistent arm swing is crucial to keeping your balance and maintaining a high cadence. Each set should consist of 20 butt kick strides or 10 elevations of each leg.
5) Skipping 1 – Quick Skip
The goal of this drill is to quicken the timing of your neuromuscular system so you can increase your running cadence to 180 steps per minute or slightly faster. As you quickly pick up one leg off the ground with the start of a stride, the other foot skips off the ground with two small and quick hops before the legs alternate. There is a staccato sensation to this drill when it’s done correctly, but the more you practice it the easier you’ll fall into a consistent rhythm. A compact and very quick arm swing is crucial to keeping your balance and maintaining a high cadence. Each set should consist of about 15 to 20 seconds of skipping.
6) Skipping 2 – Slow Skip
Unlike the previous drill, this is a slow-action skipping drill that accentuates the high knee action of the lifted leg during a running stride. With this drill, you’ll practice lifting your leg off the ground to being a new stride instead of pushing off the ground. To extend the duration of the lifted leg in the air, you’ll skip with the opposite foot. The rhythm of this drill will also have a staccato effect, but it will be much slower in nature. A compact, slow arm swing will keep your balance and allow you to maintain a high cadence. Each set should consist of about 15 to 20 seconds of skipping.
7) Donkey Kicks
It seems like a silly name, but it looks just like it sounds like. Begin with a straight, slightly forward-leaning posture, a compact arm swing, level hips and flexed ankles and knees of the athletic “ready” position. Pull one leg backwards as if you’re kicking something behind you. While balancing on the midfoot area of the stationary leg, repeatedly pull the kicking leg backward, then allowing it to recoil forward. This drill accentuates good hip extension and teaches your body to make footstrikes under your center of mass. Do 10 kicks with each leg per set.
8 ) Arm Pull Backs
This drill accentuates the proper motion of the arms during the gait cycle by highlighting the posterior portion of the compact arm swing. Begin with a level head and shoulders, keeping a straight spine with a slightly forward-leaning posture between the chin and hips. Alternate pushing your arms backwards as they are held at 90 degrees (or less). The key is keeping your arms swinging in a plane parallel to your torso and not rotating your body to assist the movement. Do a total of 20 alternating pull backs per set, 10 with each side.
Danny Abshire is the co-founder of Newton Running, a Boulder, Colo.-based company that makes shoes that promote an efficient midfoot/forefoot running gait. He has been making advanced footwear solutions for runners and triathletes for more than 20 years.

Weiss is being investigated doping!

Triathlons have been about overcoming the odds, a chess match that is played differently every time for each athlete and having the perfect race is tough. You have read about it in every sport, but when you are competing in that sport you feel cheated, all the work and then someone who you might look up to get busted it hurts. 
Well NADA, Austria’s National Doping Agency, has announced that it is investigating Austrian triathlete Michael Weiss for doping. Weiss won the the inaugural Ironman race in St. George, Utah, hey at least second place can feel better about how they could be beat. 
I guess every sport has it cheaters. 

Wednesday, June 30, 2010

Staying Cool While Running In The Heat

Don’t be surprised if you feel a little extra sluggish when temperatures soar. When it’s hot outside, the brain tells the muscles to relax in order to keep the body’s core temperature low, and the process of sweating to stay cool diverts blood away from the muscles. Add allergies, dehydration, and longer daylight hours to the equation, and it’s tempting to take a vacation from training until cooler temperatures prevail. But your performance doesn’t have to suffer just because the mercury’s on the rise. Here are Runner’s World’s best tips for beating the heat.
Run before the sun. Head out before sunrise; it’s the coolest time of day. Your body’s core temperature is at its lowest right after you wake up, which means it takes longer for your body to overheat. If you can’t run in the morning, work out as late in the day as possible. Although the sun is highest in the sky at noon, the earth’s surface heat peaks between 3 p.m. and 5 p.m. For a cool long-run adventure, get some friends together and do your long run after dark.
Check the heat index before you go out. It’s not just the heat; the humidity will take a toll, too. Moist air slows down your body’s ability to cool itself through sweat. The heat index combines temperature with relative humidity to determine the apparent temperature—how hot it actually feels—and the National Weather Service issues a heat advisory when that hits 105° F. Be sure to check the temps and the heat index before you go.
Wear the right gear. Go for light-colored, loose-fitting technical clothing and a visor. Unlike cotton, technical fabrics wick away sweat and dry quickly, meaning you won’t feel weighed down by your sweat-soaked T-shirt. Light-colored clothing reflects heat, and a loose fit lets air circulate. Hats trap heat; visors will keep your head cooler while still shading your face from the sun. Wear apparel with a UPF-rating (ultraviolet protection fabric), which means it shields skin from UVB and UVA rays. For tips on what to wear in any weather, check out our “What Should I Wear?” tool here.

Friday, June 25, 2010

Bike Air Case

For those about to bike, we salute you. When you have to pack up your two wheels for a trip before you hit the road, however, Biknd's helium case will keep your prized cycle in mint condition. Its use of ultra-lightweight materials and clever engineering—it opens up completely flat for easy loading and the sides inflate for extra protection—makes it a trustworthy piece of luggage that will put your mind at ease when you're on the go.

Read more: Biknd's

Tuesday, June 22, 2010

USA Triathlon Adopts New Wetsuit Regulation

Beginning in 2013, wetsuits may not exceed five millimeters in thickness

COLORADO SPRINGS, Colo. - Following extensive research and consideration, USA Triathlon announced today that beginning in 2013 use of wetsuits exceeding five millimeters in thickness will not be permitted at USAT-sanctioned events.

The new regulation, which falls under Article 4.4 Wetsuits of the USA Triathlon Competitive Rules, states: "Effective January 1, 2013, any swimmer wearing a wetsuit with a thickness measured in any part greater than five millimeters shall be disqualified."

"Our board has been considering this issue and the impact it might have with our athletes for some time," said USA Triathlon CEO Skip Gilbert. "The overall feeling is that it makes perfect sense to align with the guidelines set by our international federation and multisport enthusiasts around the world. This is a standard that is good for the athlete community and our sport overall."

By implementing this rule change, USA Triathlon falls in line with the international standard of five millimeters recognized by the International Triathlon Union (ITU) and other National Governing Bodies.

The adoption of this rule is designed to eliminate any competitive advantage gained by enhancements in wetsuit technology in recent years. Studies have shown there is a marked and measurable performance benefit to the use of certain wetsuits, specifically added buoyancy effectively reducing passive drag. These performance benefits have led to an increased, and artificially induced, reduction in physical demand required during the swim leg of a triathlon and an increase in speed.

USAT recognizes that there may be wetsuits currently available on the market that are greater than five millimeters in thickness. Consequently, the organization has implemented a phase-in period of the rule to allow the use of wetsuits that currently do not meet the thickness requirement. This announcement of the new regulation serves as notice that the rule change will come into effect in 2013.

USAT recently solicited feedback on the wetsuit thickness issue from its certified race directors via a comprehensive survey. The majority of those surveyed supported USA Triathlon's adoption of this rule.

Xterra Wetsuits Vector Pro X2 , is 1.5 mm thick. NICE

Thursday, June 17, 2010


Three things a guy likes:

  1. UVA / UVB protection with SPF 50
  2. Water-, sweat- and wind-resistant
  3. Unscented, water-free formula

Bike Love

Great, keep the kid spirit going no matter what age you are.

Wednesday, June 16, 2010

Kona Band Wagon


New for 2010, the Band Wagon is a Paddy Wagon all hopped up. It's the same frame, with geometry somewhere between true track and road for the best of both worlds, but the powder blue and bright orange deep dish rim sporting Band Wagon features higher end spec than the Paddy-for hipsters with a bit more cake. A bike so sweet you could ride it naked and few would notice. But please don't do that. Except on World Naked Bike Ride Day:

Frame sizesC49cm, C52cm, C54cm, C56cm, C58cm, C60cm
Frame tubingKona Custom Butted Cromoly
Rear ShockN/A
ForkKona Retro Road
HeadsetFSA Orbit DL
CrankarmsFSA Vero (49-56=170, 58-60=175mm)
B/BTH 7420 ST
ChainShimano CN-NX01
FreewheelDicta 16T Freewheel & Fixed
HandlebarKona Pista (31.8mm, 420mm Wide)
StemKona Road (6°± , 49-52=90, 54-56=100, 58-60=115mm)
GripsKona Cork Tape
BrakesShimano R650
Brake LeversShimano R400
Front hubFormula
Rear hubFormula
SpokesSandvik Stainless 14g
TiresContinental UltraSport 700x28C
RimsAlex R600
SaddleSelle Italia Q-bik
SeatpostKona Road Deluxe
Seat clampKona Clamp
ColorMetallic Blue

Wednesday, June 9, 2010

Ironman Series Donates $100,000 To Oil Spill Relief Effort

World Triathlon Corporation, owner of the global Ironman Triathlon Series, announces its contribution to the oil spill relief effort in the Gulf of Mexico. The Ironman Foundation, the company's charitable arm, has earmarked a total of $100,000 to support the efforts and its first donation of $25,000 will be made to Catholic Charities Archdiocese of New Orleans, an organization that has been instrumental in assisting those affected by the oil spill in the state of Louisiana. Ironman, headquartered off Florida's West coast, plans to offer additional assistance to related organizations in the coming weeks.

Friday, June 4, 2010

Bring on the Bennett's

Well the U.S. Can't wait this is great. Whether or not Gregg does the 2012 Olympics, having him coach his wife is just as good if not better.

In a statement released today by Triathlon Australia, the Aussie sports federation said it has released Bennett, who has both a U.S. and Australian citizenship, from obligations in representing Australia.

"Laura and I have built our careers together for the past 11 years, leaning on each other constantly for support in coaching and mentoring," Bennett said in statement.


Wednesday, June 2, 2010

Go By Bike Campaign

When bike companies get smart, only good things come of it. Trek has done it with this campaign for the second year running.
For the second year running Trek are running their Go By Bike Campaign. First run in 2009 to encourage people to take up cycling either for recreation or commuting, the campaign then consisted of special offers available to customers, along with basic information on the key benefits of cycling.

For 2010, Cycling Advocacy is a key part of the campaign, which is being run by Trek in partnership with the London Cycling Campaign (LCC), Cyclists Touring Club (CTC) and Sustrans.

Cannondale used to have a trade in program that was great, bring in an old bike and get $$ of a new one. Not sure what happened but wish they still offered.

Tuesday, June 1, 2010

Video: Triathletes take on the best 10K runners in the world at the 2010 Bolder Boulder

Over 50,0000 runners finished the 2010 Bolder Boulder this year and among them were at least three professional triathletes.

Chrissie Wellington, Olympians Laura Bennett and Greg Bennett all raced in the professional waves and took on some of the best 10K runners in the world.

Chrissie Wellington raced for the U.K. while Olympian Greg Bennett ran as pro for the first and last time for team Australia.

Tuesday, May 25, 2010


Have a Mini the Dooit is the cure. Pack this up and drive away still pulling in 25-32 mpg, got to love it. This easy to assemble (if you can put together kids toys you should be able to handle this) trailer is safe and reliable and works with several different round bar mounting systems including Yakima and Thule. You can fit a max of four bikes; two bikes and a kayak (with the optional tongue extension); two bikes and a travel case; or a multitude of other combinations. When not in use, this trailer stores easily in a garage (we reccomend purchasing the Dooit Upright Stand) or other storage location. You can expect an estimated 15% fuel savings when using this trailer (a 10% decrease in fuel economy as opposed to the 25% decrease in fuel economy having bikes on the roof of the car).

Thursday, May 20, 2010

Floyd Landis Fallout: What is Doping, Anyway? - Health Blog - WSJ

Well seems like narcissistic Floyd can't stay away from the press, if getting caught wasn't enough and not being the center of attention for all these years now an article published in the WSJ has him accusing Lance Armstrong and other decorated and great riders of doping.

Can't we give it a rest. Armstrong is one of the best riders why is that so hard to accept.

WSJ Article

Wednesday, May 19, 2010

Faster Marathon

Want to go faster follow these steps from Everyman Tri
The Golden Rule of Surviving Marathon Training: Less is More.

Training and running more will not lead to better results. If anything, it will lead to a break down of the muscles and the mind. Simply stated, this is too much running and the exact reason why runners who run so many days/miles per week in a heavy marathon training program experience common injuries such as shin splints, IT Band syndrome, tendinitis, knee pain, etc.

To get better and be better, rest days are just as important as running day, and a 4 day training week is an ideal way to achieve perfect marathon training program balance.

What Does a 4 Day Training Week for Marathon Look Like?

A marathon training program that can produce fantastic results for busy runners includes four days per week of quality running. Each run has a different focus and varies with pace, distance, and effort level. A combination of these run workouts is an excellent balance of challenging the body to prepare for running a 26.2 mile event. Furthermore, the built in rest days allow muscle recovery and injury prevention.

An example of the 4 day training week:

-Mon: Active Recovery

-Tues: Speed workout (i.e. 3-4x 1-mile repeats at tempo with 2:1 work:rest ratio)

-Wed: Easy Run (i.e. 5-10 miles aerobic)

-Thurs: Active Recovery

-Fri: Intervals or Hill workout (5-10x steep 1-2 minute hill repeats with walk or jog down)

-Sat: Active Recovery

-Sun: Long Run (10 - 20miles that include race pace intervals and fast finishes)

Your longest long run should be 20 miles and you would do a training build-up to this distance over the course of sixteen weeks. Three weeks before the marathon race will be a taper, during which you gradually reduce mileage.


Wednesday, May 12, 2010

Interesting, Commentator should be Fired.

An interesting comment made by a announcer during the 2008 LA Marathon. Not sure what to do with it since we have all gotten to sensitive.

Monday, May 10, 2010

Slushi to Boost Performance.

From the NYTimes

The reasons are also no surprise. Blood is directed to the skin for cooling, which means it is diverted from working muscles. The hotter it is, and the harder the effort, the harder exercise becomes. Eventually, you slow down or stop, unable to go on. Exercise physiologists debate why. It could be that muscles are starved for blood. It could be that the brain gets too hot. It could be that the heart eventually can’t beat fast enough to satisfy all the demands for blood. But even without knowing why, researchers have found they can delay the time to utter exhaustion by getting people a bit chilled before they start. more..