CGI Racing 4 Triathlons and the New Unite Half

Get ready for the Rutgers half marathon. THE FIRST 100 RUNNERS TO SIGN UP GET IN FOR $17.66!!! Yup 17.66, 10 am EST.
The CGI Racing team in the past couple years has nailed Racing Events. They put on spectator friendly events, are not afraid to change it up and notification about events is dead on. Now the triathlon Series is one of the best put on, New Jersey (sprint and olympic), Black Bear (kicks off the season), Northeast and the women's tri Philadelphia. If you have not experienced the event either as a racer or spectator it is very much like the ITU events.
So get ready for 2010, CGI is.

Box Jumps Doing It Right!

Box Jumps will work the whole body make you faster, even impress your friends. By using very basic, versatile equipment and by working large, functional muscles, the box jump is an excellent way to jump to the next level of physical fitness and athletic ability.
From, eHow

Step 1
Set up your box. This is where the simplicity of the box jump comes in to play since you can use a variety of boxes at different heights to do the exercise. Use an aerobics step, a workout box or even a park bench to do a box jump. Set the box up so you have at least a few feet to move on either side.

Step 2
Warm up. The box jump requires a good amount of explosive power and muscle contraction in your lower body. Warming up these muscles is very important to get them flexible and ready to absorb the shock of the jump and the descent. Do about ten minutes of low level cardiovascular exercise followed by some stretching.

Step 3
Start with a warmup set. Stand in front of your box with your hands at your sides. With your feet roughly shoulder width apart, jump up onto the box, hold your position on top of the box for a count of one second and then jump back down. Begin your exercise session with sets of eight to twelve repetitions.

Step 4
Make the exercise dynamic. You will probably find that the exercise gets easier pretty quickly as you practice it. Add weight to the box jump by holding a dumbbell in either hand. If you want to add another level of complexity to the exercise, do lateral jumps where you stand to the side of the box and jump up and to the right or left.

Cross Country Tips

Cross Country season is upon us and it is one of the best season to run. Running is one of the most overlook sports and needs to be given the respect that it deserves. Kids jump into running because it seems easy and they don't have to buy equipment, parents buy there kids sneaker, shorts and a light weight shirt and feel they have completed "their" requirements.

First off running is a cheaper sport than most but "running" shoes are what is going to keep you healthy, injury free and happy. Find a good running store that can access your running style, even give you pointers to change your style (Newton Running) has a whole section on Running Better. "To discover your best running form all you need to do is run barefoot. You'll immediately discover that when barefoot you're not landing on your heels, you're striking on your forefoot.

Striking on your forefoot is the most natural way to run, it is also the fastest and most efficient way to run. Newton Running shoes were developed to make your feet think they're barefoot and increase your performance."

Next would be the short, make sure they are lightweight and comfortable. Shorts should wick moisture away, be quick drying and complement your running style not basketball game.

Last would be the a good lightweight shirt, same principle as shorts, you might even need a long sleeve as well. To baggy and it could rub to tight and dig into the skin. Try them on make sure they feel good, keep you warm and wick the moisture away.

Last not really needed but a good hat. Blocks the sun, wicks moisture and fits.

Sand vs Road Running

You never know what is going to be thrown at you, the morning of a triathlon, changes happen all the time and it is how you adapt that helps you overcome. Switching from a road run to a sand run, most would run for the hills, not if you have been training in Newton running shoes.

"The genius behind the Newton running shoes is the patented Action/Reaction Technology™. When using the ultra-efficient Land-Lever-Lift midfoot or forefoot running gait, the technology absorbs and then returns your own energy back to you. It's not fancy technospeak, and it's no gimmick. It's a revolutionary way of building a running shoe based on Sir Isaac Newton's third law of motion – "For every ACTION, there is an equal and opposite REACTION." Loosely translated, it means you get a boost of forward energy with every single stride you take."

Learning to run in Newton's can help one achieve better performance, less injuries and the ability to take on different terrain. Now depending on the conditions of the sand hard packed, soft, watery the training is the KEY. If you choose to go without shoe and risk injury, training correctly so your body is used to the correct running style is key. Landing in sand on your heels will hurt plain and simple. Using Newtons Land-Lever-Lift and you can take the shoes off and run as fast if not faster than with shoes. Stanford university's coach Vin Lananna, has his athletes train barefoot in the grass.

Plain and simple the proper body position and training will help you overcome most obstacles.

Simple steps to beat Race Dehydration

This article was originally posted on Runner Dude’s blog, where you can check out more tips for runners from marathoners to beginners.

Here are a few things to keep in mind to make sure you’re well hydrated before, during, and after the marathon.

1. Find out what sports drink will be provided during the race.
2. Never use the featured sports drink in a marathon, if you did not use it in your training. Don’t Do It!
3. Don’t over hydrate.
4. Drink 16oz of water 2 hrs before race time.
5. During the race, drink 6-12oz every 15-20 minutes.
6. Rehydrate after the race.

Triathletes Unite

Triathletes, Runners, anyone who shares the road with cars or trucks, we have a right to the road as they do. My suggestion to help the problem is if there is a car/truck that buzzes you get the license plate number and/or the name of the company on the side of the truck. As bloggers we can make a difference. How is that company going to like having their name dragged through the mud. Think-Tri can't be the first to have thought of this but hopefully can add and make a difference. Greg Bennett was recently run over, well a car drove past him and turn right in front. This has to stop or be controlled. All of us have had this happen and wondered what we can do to make a change. Well blogging about it and should make a difference. Post videos on YouTube. I am sure after some companies get their names on the web (bad press) there will be a slow change happening.
Thanks for listening.

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 About.com
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.

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

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

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!
More..

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?

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, CyclocrossWorld.com'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.

Getting to the Gym.

So the season is in full swing you are swimming, biking, and running 12-18 hours a week more or less. Now you find yourself lacking strength, but another couple hours at the gym a week, who has time. Well make time take a little of the workouts and put the time in, it will make you stronger and less prone to injury. TriFuel has a great post about this.
Summary:
The crème of the crop for a weekly gym workout during triathlon, using the following two criteria for choosing exercises:
1) the exercise must strengthen the external rotation muscles of the shoulders, hips, and core, which are the most neglected muscles of triathlon training and the most prone to imbalance and injury from swimming, cycling and running.
2) the exercise must not create excessive soreness, which will detract from important swim, bike and run workouts during race season.
Using those two criteria, here are the instructions for "The Exact Gym Workout to Do During Race Season."
-Warm-up 5 minutes. Go through each station 3x, performing the indicated number of reps for each exercises and resting only long enough to be able to do the exercises with good form. Once you finish all three exercises in a station 3x through, move on to the next station.
(here's the good news for you visual learners: each link will take you straight to a video for that particular exercise)

• "The Exact Gym Workout to Do During Race Season."
• Station 1: Hip External Rotators
• Exercise 1: Band Side Walks - 20 steps in each direction http://www.pacificfit.net/trivideos/SideWalksBand.mov
• Exercise 2: Hip Hikes - 10 per side http://www.pacificfit.net/trivideos/HipHikes.mov
• Exercise 3: Ice Skaters- 10 per side http://www.pacificfit.net/trivideos/Iceskaters.mov
• Station 2: Shoulder External Rotators
• Exercise 1: Bow Row - 10 per side http://www.pacificfit.net/trivideos/BowRow.mov
• Exercise 2: Lateral Step with Reverse Fly - 10 per side http://www.pacificfit.net/trivideos/LateralStepReverseFly.mov
• Exercise 3: Pull-ups or Pull-downs - 10 (no video, you know how to do these)
• Station 3: Core External Rotators
• Exercise 1: Side Plank Rotations - 10 per side http://www.pacificfit.net/trivideos/SidePlankRotations.mov
• Exercise 2: Cable Torso Twists - 15 per side http://www.pacificfit.net/trivideos/CableTorsoTwists.mov
• Exercise 3: Woodchoppers - 10 per side http://www.pacificfit.net/trivideos/Woodchopper.mov

By incorporating this routine at least once per week during race season, you will be working the exact muscles necessary to keep you injury free AND make you faster. Although this workout is not in my book "Top 12 Resistance Training Routines for Triathletes" at http://www.thestrongtriathlete.com, it would be a good workout to incorporate along with the routines in the book.more..

Messenger Mirror

Easy post here these are simple, light and one of the best designs to use on a bike.

MessengerMirror allows you to view things approaching from behind and increases your safety on a bicycle when cars are present. Cooked up by a cyclist who was looking for a cycling mirror and found the available products (T-a-L, 3rdi) were too expensive, had their design flaws, and all were too bulky to have in his face.

• Compact, light, affordable
• Fits thick and thin frames
• 1/2" diameter Glass mirror
• Approx length is 6.5" overall

The MessengerMirror is very compact so adjust your expectations of field-of-view accordingly. New riders, plus those familiar with other cycling mirrors, will quickly adjust and develop a method to best utilize it. It is designed to be fit on the left side of glasses but could be easily modified for right side use.

Rudy Project Sterling Road Helmet

Rudy Project is having a great deal and with some athletes from the Tour wearing Rudy's you can't lose.

Rudy Project is proud to unveil our newest addition to the road and mountain bike helmet line. Our new Sterling helmet will be our lightest, best-fitting and most ventilated helmet ever!

- 18 large vents
- Incorporated "Eyewear Dock" that securely fits your favorite pair of Rudys during those long climbs
- weight: ~270 grams
- CPSC Certified
- $225 MSRP / VIP Price $135
- Available in White/Silver/Blue Matte, White/Silver/Red Matte, Titanium/Black/Red Matte and Black/Silver/Red Matte