Xterra, coming back to the beginning

For some TRI's started by doing sprints or local events, for some Xterra's was the saving grace. Many wanted to stay in mountain biking but needed more, Xterra came at the right time. Ned Overland went from the king of Mt. Biking to the king of Xterra right out of the box. He really got many into the sport. For a good change up from the road, try some dirt.
7th Annual The King of the Hill Off-Road Triathlon
COURSE INFO:
Swim: 1/2 mile lake swim consisting of two 1/4 mile laps. Water temp 62-72 degrees. WET SUITS ARE REQUIRED!! You may bring your own brightly colored swim cap.
Bike: 12 miles on rocky paths, single track and fire roads. Camelbacks recommended- you will lose your water bottle on this ride! Helmets are required for the bike (ANSI/SNELL)
Run: 5k on rocky trails, paved roads and sandy beaches. Toboggan hill-no need to say more!
*Water available in transition area. There will be one water stop on the run.
*Wilderness Camping available at Round Valley Recreation Area. Call 908-236-6355 for details.
Registration/Check-in at 8:30am
Briefing at 9:45am
Race start at 10:00am
Course closes at 1pm

This is a family event. Very spectator friendly. Food and fun for all after the race.
*Please bring a bag of gently used spring/summer clothing and/or non-perishable food items to benefit our local charities - Norwescap Food Bank and Catholic Charities.

Green Brook Racing - Xterra

Get Wet, Get Fit: The Complete Guide to Getting a Swimmers Body

Some of us want to look good and others dream of having the body of a Olympic swimmer male or female. This book by Megan Quann Jendrick, seems to be able to give you that body and form you always dreamed of.
Jendrick has set 26 American records and one World record in her swimming career up to date. She is a ten-time National champion and ten-time US Open champion.
In 2000, after being the youngest medalist on the US Olympic swim team with gold in the 100-meter breaststroke, Megan was featured on the cover of Sports Illustrated magazine, becoming one of few women to hold that honor.

Elite-level swimmers share a common trait -- their toned, shapely bodies. Get Wet, Get Fit shows how anyone, regardless of age or size, can use swimming to get into the best condition of their lives. The Jendricks offer detailed instructions along with underwater photographs that illustrate how to achieve proper form and technique for the four basic strokes -- backstroke, breaststroke, butterfly, and freestyle.

But unlike the average training manual or how-to book, Get Wet, Get Fit also provides:

Training regimens for everyone from beginners to Olympic-level competitors, including dynamic drills for strengthening, fat loss, and endurance
Physique-building workout routines (with and without weights) for dry land
A complete diet plan, including tempting recipes and menus (swimmers need carbohydrates, so this is a diet to love)
Tips from world-class swimmers
Low impact and gentle on the joints, swimming is one of the most enjoyable and exhilarating ways to exercise, but Get Wet, Get Fit shows how it can also be one of the most effective ways to get your body into top shape.

Bejjing Olympics "Water Cube"

Summer is coming and that means the summer Olympics. Watching Michael smash a ton of records mostly his own at this point is going to be great. The U.S. and Olympic Committee even got the events moved around so we (U.S.) will have prime time coverage. After seeing all the construction and nervousness of the village not being finished it is great to see this progress. The pool looks great.
Get ready to rock.

Strength Exercise - Push-ups forgotten art

The art of push-ups have been forgotten, whether it is from that sadistic gym coach or that you joined a gym and feel as though the machines are great. Well nothing beats the push-up, you can take it with you do it anywhere and if you have kids instant weight, just have them climb aboard. The military still uses it to examine train recruits. A Navy Seal even invented a push-up device to take the strain away from your joints. What can be said, to help develop the back, chest, tri's and overall core, the push up is it.
Get pushing to help develop yourself, the natural way!

Sprint Triathlons - Race Calendar

So you are not sure where the races are, not sure what distance you should do, Sprint, Olympic, Half, Ironman so many choices where do you start. Active has come a long way and for most if not all triathlons Active is the best game in town, from race calendar, workouts, blogs, community events they seem to have it all. If you have only been there to register for a race, check them out again, you might be very surprised.

PointZero3 - Bang Zoom Fast

599 wore the PointZero3 at the 2007 Hawaii Ironman. I would say that blueseventy is on to something. From what is being written and how many people are donning this over there race gear fast is an understatement. Now others make them ZOOTS, Orca and XTERRA and they all basically do the same thing, shed water like a wetsuit and have low drag coefficient. They are also FINNA (PDF download).
NICE
So get training, get happy, and get one to be faster on race day. PointZero3

Driver Kills Cyclist

Not sure what cause's another human to do such a thing, but it goes to show how dead inside, some people are. Autoblog just posted this article where the man who killed their son while driving is suing them for damages and pain and suffering , I guess.
In 2004, 17-year-old Enaitz Iriondo was cycling after sunset near the town of Haro, in Spain. Spanish businessman Thomas Delgado, doing 100 MPH in his Audi A8, hit Iriondo, killing the teenager instantly. The Spanish court found both parties at fault: Iriondo for not wearing any reflective clothing in the dark nor a helmet, Delgado for doing triple-digit speeds. Delgado's insurance company then paid the Iriondo family €33,000 for the death of their son. Cased closed. Full Article, read on.

Brick Training - Get Your Feel On!

Beginner triathlete has a great article on "brick" training. Bricks are a very important part of triathlon (and duathlon) training and they are sometimes overlooked. Bricks refer to training on two disciplines during the same workout, one after the other with minimal or no interruption in between, just as you would do in a race (I am sure you knew this). Usually when people talk about bricks they refer to a bike/run workout, but bricks could also refer to a swim/bike workout or to a run/bike workout (if you are training for a duathlon). These last two are often overlooked but still important to fit here and there in your training plan.
An example of a brick could be a 20 mile (1:15:00) bike then a 2 mile run (7:30) pace, depending on how far you are into the program. These are a great way to get "your feel on" as I like to say, if you don these throughout your program you will be well adjusted to transitions and how you would feel during the race, if you push yourself during the brick sessions you might feel better while racing.

Podcasts and Vlogcast

There are a lot of places to look for imformation about triahtlons but what is great is that you don't have to just read about them. You want to see and learn, well welcome to Podcasting/vlogcasting, these two have been around awhile, finding the sites is a little harder. Well things got easier get iTunes and go to pdcasting. Once there click on video and the world get a little brighter or visual. You have xtreme sports, and you have the stuff that makes us go faster.
SimplyStu
USA Triathlon
Tri Talk
Endurance Planet
There is a truck load more, so get iTunes and start waisting your down time learning about the things that will help us go faster.

Swim Planning

Swim Planning is one of the hardest things to do. You can run steps or hills, cycle can be time trials, endurance or just a local ride. Well SwimPlan.com changes that. Once you register, you can plan your workouts, from triathlons to full competitive swim workouts. Here is an example one that you can run.

Duration 45-60 mins
Distance 3800yd
Pool length 25yd
Issued Jan 14 2008
Warm up (repeat 6 times)


• 1 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd [Easy]
Freestyle swim at a steady pace.
• 1 x 50yd Breaststroke Swim (even pace), rest 0:15 / 50yd [Easy]
Breaststroke swim at a steady pace.
Build up (repeat 2 times)


• 2 x 100yd Lateral Kick with fins, rest 0:15 / 100yd [Aerobic]
Freestyle side-on kick drill. One arm held out front, the other held loosely at your side. Keep your ear on your shoulder (except when you turn to breathe) and kick on your side. The arm out front sculls the water with a flat hand and fingers below the wrist. Reverse arms and side every full or half pool length.
• 1 x 300yd Single Arm with fins (arm out front) 12 x left, 12 x right, 12 x full stroke, rest 0:20 / 300yd [Easy]
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 12 arm strokes with the left arm then 12 strokes with the right arm, followed by 12 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
Core (repeat 4 times)


• 5 x 100yd Freestyle Swim, target time 01:14 / 100yd, rest 0:20 / 100yd [Aerobic]
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 100yd. If your target time is too easy or too difficult please complete another time trial.
• Rest 0:30 seconds [Easy]
Warm down


• 2 x 50yd Backstroke Easy, rest 0:10 / 50yd [Easy]
Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.
• 2 x 50yd Freestyle Push & Glide, rest 0:10 / 50yd [Easy]
Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.

Intensity key


Easy: 50-60% of your maximum heart rate


Aerobic: 60-70% of your maximum heart rate


Endurance: 70-80% of your maximum heart rate


Sprint: 80-90% of your maximum heart rate



Check it out! SwimPlan.com

Take the tech toys of your ears!

You can't read this enough or seem to explain it to those hell bent on having, phones (bluetooth), iPod or CD's, whatever stuck to their ears. So the South Wales Police Force in Australia has taken this approach, showing a "ear bud outline" to show a person dead. as well as Outside with a article called Buzz Killers.
Understanding the need to be able to push yourself with music and play list that you have made to get through a 5k, 10k half or full marathon, but keep those to trail runs or treadmills at the gym. Once in a race situation, please leave them at home. At most races they are not allowed, regardless if you see others using them. Taking time away from course officials policing traffic to make sure you obey the rules is a waste of their time, and truthfully hurting the event. Think if someone gets hurt during that event cause they were wearing ear buds, or a Bluetooth headset. Be Careful and think of others when it comes to race time.

DQ Races to Do, NJ based, Fun and Fast!

2008 Race Schedule

REGISTRATION NOW OPEN FOR ALL 2008 RACES!

Click on Event below for online registration

• Hammonton Recreation Department Sprint Triathlon/Duathlon – Saturday May 24, 2008



• 
  

  Belleplain Triathlon/Duathlon in Cape May County – Sunday June 1, 2008



• 
  

  Parvin State Park Sprint Triathlon and Duathlon – Saturday June 21, 2008



• 
  

  Marlton Lakes Splash and Dash – Wednesday July 9, 2008



• 
  

  Kings Grant Sprint Triathlon – Sunday August 10, 2008



• 
  

  DQ Triathlon at Marlton Lakes – Saturday August 30, 2008



• 
  

  Vineland Exchange Club Triathlon/Duathlon – Saturday September 20, 2008

2008, let's start it right!

Taking a break till the new year, see you then!
Cheers

Treadmill's Vs. Running outside

Running on a treadmill is sometimes hard, watching TV or listening to an iPod can drain your spirits. Not to mention they are not accurate, close but not accurate. So let me explain, they are accurate for the calibration that is set at the factory, meaning the tread goes around so many time at x miles and hour and you get how fast you ran. Well that is all good if you are the one that set the machine, what if you have long legs, I have found that treadmills for myself are off about 1-2 tenths a mile vs. a Polar foot pod, that was calibrated on a track.
So be careful and every once in a while during the winter get out and test the theory. You might be shocked.

Lists calories burned running or jogging for a 140 and 195
lb person for one hour.

	140lbs	195lbs
Running, 5 mph (12 minute mile) Running, 5.2 mph (11.5 minute mile) Running, 6 mph (10 minute mile) Running, 6.7 mph (9 minute mile) Running, 7 mph (8.5 minute mile) Running, 7.5 mph (8 minute mile) Running, 8 mph (7.5 minute mile) Running, 8.6 mph (7 minute mile) Running, 9 mph (6.5 minute mile) Running, 10 mph (6 minute mile) Running, 10.9 mph (5.5 minute mile) Running, stairs, up Jogging	508 572 636 699 731 795 858 890 953 1017 1144 953 445	708 797 885 974 1018 1107 1195 1239 1328 1416 1594 1328 620

Cheers

Learning the Rules

USA Triathlon has issued a set of rules to maintain consistency and order from race to race across the country. The rules include sections on membership, and rules of conduct for swimming, cycling, running, and transition. Also included are special sections on protests, hearings and appeals, and rules modifications for physically challenged athletes.

USA Triathlon annual members are entitled to ONE free rule book per year. Extra copies are $5 each, as are copies for non members. Mail your check, made out to USA Triathlon.

USA Triathlon
Attention: Rule Book
1 365 Garden of the Gods Road, Suite 250
Colorado Springs, CO 80907

Or free,
Download the rules