Three Running Workouts For The Treadmill

Got to love Triathlete and thank them for this wonderful workout.

Workout No. 1

Warm-up: eight minutes easy followed by 4×20 seconds at 5K pace or slightly faster.

Main set: 12×1 minute, alternating at a 4 percent grade, a 4.5 percent grade and a 5 percent grade.

The interval at 4 percent should be moderate, the effort at 4.5 percent should be moderately hard, and the interval at 5 percent should be hard. Try to run faster with each set of three.

Take one minute of rest in between each interval.

Cool-down: 10 minutes easy.

—Mike Ricci, head coach, University of Colorado at Boulder Triathlon Team

Workout No. 2

“One treadmill session I have a love-hate relationship with is 10×3 minutes at best effort, with three minutes rest between each,” says Ironman world champion Mirinda Carfrae . “It’s kind of boring but quite effective!”

Always remember to properly warm up and warm down before you do this session. A proper warm-up should include some strides on the treadmill.

Workout No. 3

Warm-up: 20 minutes of running. The first five minutes should be easy and can include walking. By minute 10, you should be running the same pace you would during a long run, and by minute 15, you should be running at a moderately fast pace. For the final five minutes of your warm-up, do progressively faster strides that are 15 to 30 seconds long, separated by 15 to 45 seconds of “recovery running” that is done slightly faster than the pace you expect to hold during the main set.

Set No. 1: 3×30- to 45-second hill repeats at a 5 percent, 6 percent and 7 percent grade. These hill repeats should be fast, but not so fast that you can’t finish the workout. Take a 2:15- to 2:30-minute rest, so that each repeat takes three minutes.

Set No. 2: 3×30- to 45-second hill repeats at a 6 percent, 7 percent and 8 percent grade. Slightly increase the pace you’re running, as well. Take a 2:15- to 2:30-minute rest, so that each repeat takes three minutes.

Set No. 3: 3×30- to 45-second hill repeats at a 7 percent, 8 percent and 9 percent grade. Slightly increase the pace you’re running, as well. Take a 2:15- to 2:30-minute rest, so that each repeat takes three minutes.

Cool-down: 10 minutes of easy running.

— Eric Bean, professional triathlete and coach of the Fast Forward Triathlon Pro Development Team

Yard Stash, Tent Storage For Your Gear!

So YardStash is a unique way to store up to two bikes with hooks to hang your gear. This could be great for someone in the city that is storing their bikes in a basement and would like to conceal their little treasures. Even if you are visiting, vacationing, getting ready for a race, set this little baby up and you are good, could also be used as a changing room. $100, pretty good for something this versatile. 


Specs

• Space Saving = 74” long x 30” deep x 65” high, internal hooks to hang gear
• Quick Set-Up = Less than 15 minutes to fully assemble
• Tough = Heavy duty polyester materials, reinforced integrated floor, large zippers
• Weatherproof = UV and weatherproof coating, water shedding design, integrated floor
• Portable = Lightweight (15 lbs) and easy to disassemble. Carrying bag included
• Easy Access = Convenient, full zip front flap
• Affordable = Inexpensive and versatile outdoor storage solution

Assembled Height:	65 inches
Assembled Width:	74 inches
Assembled Depth:	30 inches
Packed Size:	23 inches long x 7 inches high x 7 inches wide
Packed Weight:	15 lbs
Canopy Fabric:	210D Oxford green polyester, weatherproof coated, UV 30+ protection
Floor Fabric:	600D Oxford black polyester
Number of Poles:	11
Internal Gear Hooks:	2
Pole Material:	Fiberglass
Zippers:	Two large zippers with rubber tabs
Seams:	Weatherproofed and sealed

Athletes Wanted: Apply to Become a TrainingPeaks Ambassador

TrainingPeaks is excited to announce that we are putting together our first ever TrainingPeaks Ambassador Program. If you think you have what it takes to be on Team TrainingPeaks, read on!

We’re looking for athlete ambassadors who avidly use our products and wholeheartedly believe in training with TrainingPeaks. Our ambassadors will balance their passion for endurance sports with life, all while influencing those in their community.

We want athletes who are:

• AUTHENTIC AND CREDIBLE. Our ambassadors are more than just athletes; they are the storytellers for our brand. That’s why our ambassadors will be highly motivated, enthusiastic self-starters. We seek individuals who will validate TrainingPeaks through their daily lives, sport, and community.
• PASSIONATE ABOUT TRAINING PROGRAMS. Our ambassadors know when it comes to training, setting a goal and following a training plan or working with a coach is where it’s at.

Sponsorship of our athlete ambassadors will last for one (1) year during which time we ask our athletes to use TrainingPeaks to train for at least five (5) events. We may also collaborate around some or all of the following:

• PRODUCT FEEDBACK. We ask athlete ambassadors to beta test software features and tell us how we can enhance or improve features.
• EDITORIAL CONTENT. We are looking for athlete ambassadors who are also inspirational storytellers (writers or bloggers) and generously offer advice and insight into their training. We will publish and promote your work to others to help motivate and inspire training for endurance athletes. Regular engagement and postings on TrainingPeaks’ social media channels will be required.
• AMBASSADOR PROFILES. Athlete ambassadors may be featured on the TrainingPeaks website, Facebook page, emails, newsletters and blog.
• APPEARANCES. Athlete ambassadors may be asked to participate in TrainingPeaks sponsored events (i.e. race expo, conference, or event) when appropriate, and wear TrainingPeaks gear during your five required events.
• TRAININGPEAKS ADVOCATE. Be a role model and spokesperson with whom TrainingPeaks users and our partners will be proud to be associated.

To apply, click here.  Application deadline is November 30, 2012. 2012 Ambassadors will be announced December 15th. We look forward to reviewing your application!

Better Performance Through Science

Ben Greenfield's non steroidal treatment

-Triglyceride based fish oil caps (like Pharmax) at 4-6 capsules per day, to increase levels of anti-inflammatory fatty acids.

-4000-6000IU Vitamin D per day (stacked with this with fish oil), as a steroid and hormone precursor.

-4 Recoverease after easy workouts, and 6-8 after very difficult workouts (or races), for accelerating muscle repair.

-250mg Natural Calm magnesium 30-60 minutes before bed, for enhancing sleep quality and testosterone.

-8-10 sprays Topical Magnesium sprayed on any area of body that is sore or stiff post-workout, and also sprayed on quads, calves and shoulders pre-race.

-4 Extreme Endurance in morning and 4 in evening, for controlling lactic acid burn during exercise.

-5 Master Amino Pattern (MAP) before easy workouts and 10 before very difficult workouts (or races), to limit lean muscle damage.

-Adaptogenic herb for balancing testosterone:cortisol ratios and also for stress management – I personally do TianChi, taken on an empty stomach mid morning or mid afternoon) and also Millennium Sports Cordygen VO2 (take in morning or 30-60 min before workouts) 

-Co-Enzyme Q10 every day for anti-aging and cardiovascular performance. I take 1-2 Hammer Race Caps per day, or when traveling, will use Energy28 liquid packets.

-MillenniumSports Somnidren GH or Hammer REM caps for better sleep – either of these 30-60 minutes before bed.

-2-4 ProstElan per day for decreasing testosterone conversion to estrogens and enhancing sexual performance.

Killer workout from CrossFit

The CrossFit-Inspired Pyramid Do these as fast as you can, with no rest. 5 Handstand Push-ups 10 Dead Lifts 15 Toes to Bar 20 Box Jumps 25 Kettlebell Swings 30 Wall Balls 25 Kettlebell Swings 20 Box Jumps 15 Toes to Bar 10 Dead Lifts 5 Handstand Push-ups

TRX, Get Stronger & Balanced

The more you use the TRX the more you wonder why did it take so long to get to this point. Every workout you can see something new in yourself, your balance improves, muscles get stronger, then you try another position, BAM, right back to the basics. This is what its all about, finding weak points and making them stronger. 

Benefits

Versatile for All Athletes and Sports

The versatility of the TRX Suspension Trainer^™ allows for hundreds of functional exercises to be combined to create unique and challenging training programs that meet the performance enhancement goals of all athletes and competitive events.

Improved Conditioning

The TRX Suspension Trainer^™ is adjustable for any fitness level and because the mechanics of Suspension Training are based upon three planes of motion, muscles work together in groups to safely build strength, balance, flexibility and core stability in a more efficient manner.

Portable and Effective Workouts

The TRX Suspension Trainer™ is lightweight, portable and easy to set up, so athletes can get a total body workout in the gym, on the field or at home.