Step-Down Tempo Workout

Runners world has great articles and for the triathlete that is logging some tough long miles we sometimes forget to do fast, tempo runs. This workout will get you there and beyond.

Start this 10-mile run at 1:20 per mile slower than your usual five-mile tempo pace. Every two miles drop the pace by 20 seconds per mile (your progression would look something like this: 8:05-8:05-7:45-7:45-7:25-7:25-7:05-7:05-6:45-6:45). While only the last two miles are at your normal tempo pace, the fact that you ran eight descending miles beforehand will make the pace feel more challenging. Replace your usual tempo run with this step-down approach about every third threshold workout.

Great Abs, Better Running

Training Peaks one of the leaders in providing great workouts and advice for the multisport athlete, has a great blog entry for getting great abs. Yes part is genetics but really it is working hard and eating right. A benefit to having great abs is fewer injuries and better running performance.

How do you get great abs? Running is a good start, because it burns fat. But running alone won’t do the job. You also have to eliminate those extra calories from your diet that are turned into belly fat. Even if you run 50 miles a week, your paunch won’t vanish if you continue to eat donuts and french fries all day long. Finally, you need to condition your abdominal muscles with core strength exercises, because even with a very small amount of belly fat your core muscles won’t show through if they are poorly conditioned. More.. Training Peaks

Bike racks for motorcycles, Johnny Racks!

Getting closer to the green movement is always nice, driving a Land Rover is nice but wouldn't you rather be ridding a BMW F 650GS much cooler way to show up at an event. The ride home could be tough but hey you can't win them all.
Road or Mountain, the Johnny Rack will carry most bicycles (tandems not included of course). The Johnny Rack requires special Motorcycle Adapters to fit the rack to the large number of different motorcycle models. The Adapters are designed to either mount to existing mounting points on the frame or mount directly to the frame of the motorcycle using what we call Frame Grabbers. NO drilling is required for the mounting. For ease of taking the rack on and off rack the Frame Grabbers can be left in place even when the rack is not installed.

The Motorcycle Adapters are attached to the Main Arm or Bicycle attachment portion of the Johnny Rack. The Main Arm holds the bicycle mount (Yakima BOA). The Johnny Rack secures the bicycle by the front fork and the down tube and special down tube pads protect the bicycle's paint and derailleur cables from damage.

Close Call's a video for all to see!

All have had close calls but Cyclist Jeff Frings of Milwaukee brings it all together and does something about it. The best thing that should come of this is (a) get a video camera for proof (b) be prepared to have a close call.

Camelbak, Racebak Hydration Jersey

Been waiting a while for this to come out, wondering why someone has not done this before, like the iPod and the iPhone took Apple some time to make it great. Well here comes Camelbak making hydration cooler. Wearable hydration, designed for the endurance athlete, tight fitting, chafe-free seams and stitching, air mesh insulated back panel keeps your back cool and insulated tube cover. What is not to love.

Activity Trailer, DOOIT

Now the green movement can start for Mini owners, Activity Trailer allows you to haul all your outdoor gear with safety and style and still economize on fuel. With the addition of the new folding tent and swing up riser bar options the Dooit is even more versatile, allowing comfortable off the ground camping on a 2.5 inch foam mattress AND the ability to haul bikes, kayaks and other gear.

Size:
The DOOIT™ is scaled to be safely towed by compact and subcompact cars and other smaller vehicles. The typical car in this class has a width of 66” – 67”, and the 55” overall width of the trailer and its load are well within the wind envelope of the vehicle. Trailers built for the standard automobile have widths that extend beyond the sides of this class of vehicle creating a safety issue. The maximum GVW of 500 pounds (trailer and load) is well within the design limits of a vehicle’s axles and its braking systems, yet still allows carrying a significant amount of equipment.

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Campaign for Bike Lockers

So as the weather warms and all are getting out more the big thing that is missing and keeping most of us from using our "high" end bikes more is safety. More places need bike lockers.

How many would pay a dollar to make sure their bike is really protected? Many.

Train station, parking garages, corporations, bus stations all need to be doing more to change the way we think. Make it a no-brainer to have to bike to work, the train, or store. Even being able to bring your bike on the train during peak hours needs to be considered.

So get on with it, demand your work install better bike lockers, write congress and have all train station install more lockers. get moving the warm weather is right around the corner.

Water with the Edge, SportAktive, FDA Approved!

Taking water to the next Level and FDA registered. So SportAktive USA is a company with a background from Scandinavia, focused on endurance sports, training and fitness. Their product formula and ingredients have been developed in the field of sports medicine science and research in experience with athletes in Scandinavia since 1987.

We all need to stay hydrated and for endurance athletes that is a bit harder to achieve. One thing that is missed and over looked is that you are hydrated before not that morning but days before is where it all starts, taking fluid in as you exercise is only hoping to keep you even. You are working on getting every advantage that you can, SportAktive get you there and beyond. Proper fluid intake before, during and after will help, therefore enhance the effectiveness of you training. Electrolyte's yea you have heard that before Gatorade tells you about it on every commercial. What they missed was the 200+ calories that you are taking in that you don't need, ok for the masses that is great, for you well you need something more and better for you. Salt loss from sweating can be significant. this makes sodium intake most advisable during prolonged exercise. One tablet of SportAktive Easy in your water bottle provides three things; fluid, electrolytes and performance.

That all you need, now go and get it SportAktive

Break the Training Mold, Endurance Challenge

North Face Endurance Challenge, Five opportunities to see what you are made of. Distances include 10k, half marathon, 50k and a 50 miler. If if this does not tell you what you are made of then that is why they made the IRONMAN. What a great way to jump start your season or add a race to the beginning. The North Face® Endurance Challenge again welcomes you to run farther than you ever have. Whether you're an aspiring 10K trail runner or an elite ultramarathoner looking to boost your performance, The North Face® Endurance Challenge holds something meaningful for you. Every Endurance Challenge event offers four epic courses: 10K, Half Marathon, 50K, and 50-Mile. Explore your potential. Registration is open.

Cheers and start training, for something a little out of the norm.

Jobs losses starting to hit home, Tri a Tri!

So you have, you might, you will lose you job, it sucks and hurts. On the brighter side think of all the events that you have signed up for, the equipment you have bought, what better time to see what you are made of. If you don't want to pay travel fees TriFind has every state and most tri that are happening. pick local events bring the kids and have fun. Hey you can't look for a job 8-10 hours a day 7 days a week so use your time to improve your health and results. It might seem like you are slacking off but in all reality you are just keeping yourself busy during one of the worst recession this country has ever seen.
Now get training.

Swim Drills to Motivate Your Winter Training

From Active.com
Trying to get the miles in during the build phase can be tough but this is a great time to really develop your stroke. The season we are focused on training, the off season is for feel and build so use it, experiment and develop a better stroke.

Count your strokes: Work on increasing the distance covered per stroke to improve your feel for the water and your strength and stroke efficiency. Take as few strokes as possible from wall to wall and try to elongate each one. If you are at 30 strokes or above for 25 meters, try decreasing your stroke count by one or two per 25 each week. Decreased stroke count means increased efficiency, so a stroke count of 12 to 15 is far more efficient than a stroke count of 35.

Golf drill: This is a fun drill to do with stroke count and speed. Count the number of strokes you take over 50 meters and add that number to your 50-meter split time. Now, as in golf, try to decrease your score by either swimming faster or taking fewer strokes.

Rotate to breathe: Place a tennis ball under your chin. Swim freestyle, but as you turn to breathe, keep your head down and try not to let the tennis ball pop up. This drill is difficult, but is very helpful for emphasizing proper rotation and breathing technique. Keeping your head down in order to keep the tennis ball in place emphasizes proper head positioning, particularly in the breathing phase of the stroke.

Proper head alignment is key as our legs drop to counter-balance a lifted head, ultimately creating more drag and a slower swim split. By keeping the tennis ball tucked securely under your chin you will ensure proper head positioning and minimize any leg drag associated with lifting your head to breathe.

Now go swim better!

Functional Strength and Muscle Elasticity for Better Running

The best thing about the web is the resources that are available at a click of a button. Many years ago finding out information on how to be a better runner would be to take courses or go to the library and read the text books donated by the local college.
Well TriFuel is one of the better resource places on the web, Improve Your Functional Strength and Muscle Elasticity for Better Running This Season and Beyond really gets to the heart of the matter with how to stay strong and injury free. Now some of us do work core muscle groups, others abandon this once the season starts and just get to the miles. How wrong you can be, you might not feel it today but the wear and tear will catchup and injuries will creep in, read, digest and practice, this will make you stronger.

Beat the Winter Blues

Ok not all of us like the winter, training on the treadmill cause it is dark out at 4:30 am, to cold to ride, or icy, swimming is indoors unless you go to the islands. Well as hard as it is try these three simple remedies.

Exercise. When you're feeling down, you may be tempted to just plop on the couch and stare at the TV. But that's the last thing you should do. Exercise helps to energize you, release stress, and it elevates your mood.
Eat right. Healthy eating habits can boost your mood. Include plenty of complex carbs (whole grains, fruits, vegetables) in your diet for a long-lasting energy boost; and avoid refined and processed foods, which can cause your blood sugar to spike and drop and can sap your energy.
Step outside. I know it's cold outside, but a little daylight will do you a world of good. Bundle up and go for a short walk. Even simply opening the blinds and letting the sunlight in your living room or office can help, too.

Chop Wood

So the winter is tough and lately it has been cold, bitter cold for some in the Northeast. Well time to break it up and work parts of your body you never though you had. Fiskars axes are incredible, they go through wood like butter, that being said grab one and head out to the wood pile and start chopping, after about an hour stack what you have chopped and head in to enjoy your reward, warming yourself by the fire. The next day you will thank yourself, you might be sore enough to stay in front of the fire.

Winter Biking

Looking for a good deal this time of year is right around the corner, Jenson USA has some great deals right now, take the Scott Cyclocross Comp a good bike that won't break the bank, wish the price way just a little better, still a great deal. Here is what Scott is saying:
he new CX Comp gets improved geometry and a sloping, hydroformed top tube for easier dismounts and improved stand over clearance. A carbon CX straight blade fork and Shimano 105 components make the CX Comp the perfect choice for the 'Cross fanatic on a budget.

With this type of prices $1049 and shipping just under $50 bike shops should beware, online is trying to survive just like everyone else. Sometimes online is better but you will still have to pay for tune-ups I guess that is where shops differ. If you can turn a wrench this deal might be for you. Plus it keeps you from staring at a TV all winter while you train.