Lance Armstrong

This is a great article, well thought out and to the point. Lance in the sport of Triathlons can only help, yes if he gets caught doing something wrong then yes it will crush this ever growing sport, but for now it is GREAT.

Patrick McCrann
Patrick is head coach and founder of Endurance Nation. A 14-time IM finisher (3x Kona) with a 10:01 PR, Patrick lives and trains in Boston, MA. 

Beyond Celebrity Status

Triathlon has long had a history of celebrities participating, ranging from Robin Williams to Jennifer Lopez. And we have our own fair share of celebrities: from Julie Moss known round the world to Chrissie Wellington being regarded as one of the fittest women in the world.  

To understand the Lance Effect we have to recognize that he's both a star and a star athlete. He brings the attention of millions wherever he goes. While his efforts have been predominantly directed to raising funds and awareness for the fight against Cancer, the ripple effect across other industries such as cycling has been palpable. Anyone thinking that Lance was going to play the star card for a Kona slot was proven seriously wrong when he took a very close second place against some of the best 70.3 athletes in the world in early February 2012. Lance is here, and he's clearly all in.

Here are three specific ways I believe the return of Lance Armstrong will impact triathlon.

#1 Increased Reach - The Media Play

The coverage of Panama 70.3 both on the official site and on Twitter immediately showed a significant spike in interest. I am not sure we have any stats, but I am 99.9% sure that was probably Ironman's biggest media day outside of the Ironman World Championships. At the start of the year. At a new event. In the wintertime.

But that's only a hint of Lance's real impact. Case in point, the World Triathlon Corporation recently revealed that they are in talks to have portions -- if not all -- of the 2012 Ironman World Championship event actually broadcast live. For the first time ever. No more month long production turnaround; real live action. This is a huge development; essentially moving triathlon from the one-time pop of the Olympics to the world stage.

What's the Win / Loss Ratio?
* WIN -- The media outlets. There's huge appeal to seeing this event and it doesn't hurt that Lance, and many other insanely fit people will be front and center. This will trickle down to both online and hardcopy formats.
* WIN -- The brands in the triathlon space, especially the long-time supporters who have insider access built over years and years of support and participation.
* WIN -- And of course, World Triathlon Corporation, who gets to sell access to all both parties above.

#2 Broader Appeal - The Lance Effect

Putting Lance in a skin suit and sending him out to swim bike and run on race day will bring attention to our sport beyond what is normal. But that doesn't take into account the multiple daily updates from Lance on Twitter, transmitted to over 3.3 million followers. This goes beyond the race day effect; it essentially puts the triathlon lifestyle front and center for a brand new audience.

In addition, there are the multiple events that Lance will be racing in that will attract both new and veteran athletes. And let's not forget the events organized and/or sanctioned by the Livestrong Foundation (http://www.livestrong.org/take-action/team-livestrong-events/triathlon) that will benefit from increased participation and reach.

What's the Win / Loss Ratio?
* WIN -- The sport of triathlon, for adding countless new participants at the shorter distances.
* WIN -- The Livestrong Foundation, who in their 15th year really needed a shot in the arm with new direction.
* LOSS -- Triathletes who were already complaining about crowded events or too many newbies mucking up the race course.
* WIN -- Bike shops and other industry partners that will outfit all of these newbies.
* LOSS -- PRO Triathletes used to the attention and spotlight who will simply have to take a back seat to Lance, whether he wins or not.  

#3 Adapt & Absorb or Fade Away

A giant influx of new participants for triathlon represents a chance to reinvigorate and grow our sport. But it could also hasten its untimely demise. Nothing takes the momentum out of a movement like expensive and confusing equipment, poorly organized races, insular team experiences and confusing training plans. And triathlon has all of those things!

In many ways, the insider culture that has enabled triathlon to grow over the last decade could, in fact, be what ultimately holds it back. Don't get me wrong; I think triathletes are some of the coolest people in the world...but I am already on the inside. It remains to be seen whether or not we can all stand at the entrance and hold the door open for our newfound friends.

Over the last five years, triathlon has seen unparalleled growth and consolidation, with groups like WTC and Competitor Group purchasing and consolidating events using venture capital. This streamlining approach means that there is some consistency across events. But it also ensures that many events have lost the grassroots, backyard appeal that lead so many of us to get hooked on the sport in the first place. Those amazing races are still out there, of course, it's up to us to make sure that they aren't lost in the shuffle when the big boys start tossing advertising dollars around.

A testament to these "missing" old school events can be seen in the recent popularity of multisport challenge events that capture the athleticism of triathlon without the required equipment. Events such as the Tough Mudder (www.toughmudder.com), Muddy Buddy, Spartan Race (www.spartanrace.com) and the Warrior Dash (warriordash.com) capture this fringe element. And there are event more dynamic events such as the Zombie Run (www.runforyourlives.com/) that build in fun, fitness and interaction. In other words, triathlon's competition is here and it's gaining momentum.

What's the Win / Loss Ratio?
* WIN -- Short course races, especially the ones recently acquired by WTC and/or Competitor.
* LOSS -- Old school, underground races that might be over looked (don't let that happen!)
* WIN -- Fringe sports that will pick up those who "try the tri" but don't end up sticking to the sport, following the fun instead.
* LOSS -- A shrinking pool of races could increase registration prices and demand, making triathlon even more elitist and expensive.

There's No Such Thing As Bad PR?

There's no doubt that the next eight months will bring new challenges and opportunity for the sport of triathlon. Between the 2012 London Olympics and the renewed interest thanks to Lance Armstrong, our sport will see unprecedented coverage and growth. Regardless of what side of the issue you fall on, we can all agree that 2013 will see a very different multisport landscape.

Nike, What A Joke!

So you have Nike, who at one time produced good natural running shoes, remember Prefontaine. Over the course of 30 years Nike made shoes that produced the opposite effect, just to get more people "buying" their shoes. Now with all the natural running and forefoot running with their Billions of dollars can come out with a marketing campaign.



This is a joke and quite frankly a slap in the face to companies like, Newton and ZOOTS, that are working on a much, much less marking budget, relying on grass roots. Hey if you can sway the public to buying your shoes good or bad then I guess this accomplishes something.

Tri Terms

Beach start: Starting from the beach and running into the water to begin a triathlon.

Buoy: The floating markers used on a triathlon course to indicated course layout, distance and turns.

Deck: The hard surface around the pool.

Draft: To swim directly behind or beside the swimmer in front of you, which makes it easier to swim.

Floating start: Starting from the water without the feet touching to begin a triathlon.

Freestyle: The common front stroke style swimming usually used in triathlon. 

Kickboard: A floating piece of styrofoam used to for kicking drills. 

Lane : A sectioned area of the pool for lap swimming. Typically, a pool is divided into 3 or more lanes. 

Lane Lines : The floating markers which that separate the lanes. 

Lap: From one end of the pool to the other and back. 

Length: From one end of the pool to the other. A “half” lap. 

Flags : Small triangular pennants hung over the pool to indicate that the end of the lane is near. 

Master’s: A swim class, group or club for adult swimmers. 

Open Water: Outdoors swimming in a lake, river or ocean. 

Pull Buoy : A floating piece of Styrofoam that goes between the legs so that a swimmer doesn’t need to kick. 

Transition: Transitioning from the water to the bike portion of a triathlon. 

Wall : Vertical part of the pool that is typically touched between lengths. 

Wetsuit legal: A triathlon in which the water is cold enough to allow a wetsuit. 


Aerobars - Because it is more comfortable and more aerodynamic for triathlon racing, most triathlon bikes are equipped with these type of bars, which attach to the handlebars or stem of a bicycle and allow you to ride in the aero position. These can also be placed on a road bike. 

Aero Bottle - Many triathletes attach a water bottle to the aerobars rather than to the down tube or seat tube, which makes drinking in the aero position an easier task. 

Aero Position - Also known as the time trial position, the aero position involves riding in a "hunched over" position with the elbows resting on the aerobar pads. This saves your running muscles and helps keep you aerodynamic, especially on the relatively flat bike courses that most triathlons have. 

Bonk - Because you cover long distances while cycling, it's easy to get stuck during a ride or race without food or fuel. When this happens, your blood sugar can drop so low that your brain goes into a fog and your muscles quit firing. This is called a bonk. The fix? Eat fast and eat lots. 

Brick - A "Bike-Run" workout, in which you run immediately after finishing the bike leg of a triathlon or a bike workout. 

Cadence - The speed of pedaling while bicycling, also known as RPM, or Revolutions per Minute. 

Disc - A solid wheel that is very aerodynamic and often used as a rear wheel in triathlons. 

Down Tube - The tube of the bike that runs from the handlebars and diagonally slopes down towards your back wheel. 

Drafting - Riding close enough behind the cyclist(s) in front of you that you pedaling becomes less difficult due to that rider stopping some of the wind resistance. This is illegal in most triathlons, and you must typical maintain 3-4 bike lengths behind the person in front of you. 

Dropped - When you're riding with a group of cyclists who are drafting, and you eventually get too far behind to be in the draft, you'll find that the gap increases between you and the group, pedaling becomes harder, and you can't catch up. You've been dropped. 

Hammer - To pedal very hard, typically for an extended period of time (i.e. "That ride was a Hammer-fest!"). 

Seat Post - The tube on the bike that attaches to your saddle, and is typically adjustable up and down. On some triathlon bikes, it can be cut. 

Spin - To ride easy, in recovery mode, or pedal with very low resistance. The opposite of hammer. 

Time Trial - Typically a 20-180K ride at the maximum sustainable pace, usually performed in the aero position. The bike leg of most triathlons is defined as a time trial. 

Top Tube - The tube that extends from the handlebars, between your legs, and horizontally back towards the back wheel.

Chrissie, Goodbye For This Year!

reprinted from Triathlon Competitor

On Monday, Jan. 16 Chrissie Wellington sent shockwaves throughout the triathlon world with the announcement that she would be taking a year away from Ironman racing. The four-time Ironman world champion posted the news on her blog, Chrissiewellington.org, and expressed a desire to pursue other opportunities. Wellington took time to chat with us about those opportunities, how she came to the decision and what the future will hold.

Triathlete.com: Walking away from Ironman for this year must have been a big decision. How did you come to this decision?

Wellington: Making the decision to have a sabbatical was reminiscent of the time in 2006 when I was deliberating whether or not to leave my job working for the government to embark on an unknown path as a professional triathlete. Although having such choices is a blessing, making these decisions is never easy. But now, as then, I simply try to follow my gut instinct and do what I feel is right deep in my heart. But yes, you’re right…it was a HUGE decision, and one that I deliberated long and hard over.

I feel so incredibly fortunate and grateful to have found a sport that I love; to have had the chance to actually make that passion my career; to have continually defied what I thought was possible; to have made so many great friends; to have travelled the world, and of course to have developed a platform on which I can now build.

But I believe that racing cannot always be the axis around which my life revolves. It should not be an end in itself—never the be all and end all of my life. Never define me. It is just one branch on a tree that I hope is as big, rich and varied as I can possibly make it. I want to inject some variety back into my life, some balance and some spontaneity. I want to be freer to explore and seize other opportunities. I would like to spend more time in the UK, and with my family and my friends; to work more closely with my chosen charities, to attend different races around the world, to work with my sponsors, and to try and inspire as many people as possible. Yes, I could do this whilst training and racing full time, but not to the extent and with the energy and passion that I feel is necessary.

More...

Sighting While On The Swim

1. Lift your head only as high as necessary. In calm bodies of water, like a lake or river, lift just your eyes out of the water.

2. In wavy ocean conditions, time it so you’re sighting on the top of a wave for the best view of the course. Feel your body rise and fall on the swells and sight accordingly.

3. When conditions are choppy and unpredictable, lift your head extra high but try to minimize the total number of times you sight. Use landmarks and other swimmers when breathing to the side.

4. Do not breathe while looking forward. Separate the two actions by sighting forward and then immediately rolling your head to take a breath to the side.

5. As you prepare to sight, press down with your hand and arm during the catch phase of your stroke. This will slightly lift your upper body and make it easier to raise your head.

6. Arch your back while lifting your head. This will allow your legs and feet to stay near the surface, minimizing drag under the water.

7. Kick extra hard for a moment while you are sighting. This will help maintain forward speed and also keep your feet from dropping.

8. Sight 2–3 times in a row (during every other stroke). Use the first sight to locate the buoy, the second sight to adjust your angle and the third to verify your direction. Swim straight for 20–30 seconds before repeating this system.

9. Practice, practice, practice! Make a point to practice sighting drills in every second or third workout.

Sighting drills for the pool

Tarzan: Swim the entire length of the pool with your head out of the water. Use this drill to practice arching your back, kicking extra hard and maintaining a good body position.

Where’s Waldo?: Use good sighting technique to locate your coach on the pool deck while swimming a single lap.

3 Right/3 Left/6 Regular: Sight three times while taking a stroke with the right arm and then three times with the left. Take six regular strokes and then repeat.

Swim Blind: Find an empty lane at the pool and swim straight down the middle with your eyes closed. Based on which lane line you bump most often, you know which direction to compensate for in open water.

Xterra 2012 Schedule

Well it is all starting up, who can't wait, we are all rested and ready to start fligging mud.
http://xterraplanet.com/races/us_point_series.cfm
We expect some awesome racing this year and months of incredible races across the nation. Whether you do the series to get to nationals or just love the travel, people and courses along the way, there's a little bit of everything for everyone in this year's series. Use the links in the left navigation menu to guide you through our series information. Set your bookmark for easy access.

Learn More - Visit the How It Works section for an overview of all the races XTERRA offers.

• XTERRA America Tour Championships - America Tour Championships allow you to race closer to home, earn more points and offers more ways to qualify for Worlds. 
• Find A Race - Check the Race Schedule to search for races by state and date.
• View Results -  The Race Results section lets you sort results by age group, gender and times. Results are online Monday / Tuesday after the race.
• Check Your Rank - US Standings results are updated Monday / Tuesday after each weekend of racing.
• Please remember that XTERRA age groups are based on an athlete's age on December 31 of the racing season. Happy racing everyone.

http://www.everymantri.com/files/2012-xterra-america-tour-as-of-1-2.6.12.pdf

Megellan, Switch GPS Watch

Yup, another GPS watch, why not, there should be more of these in the market place, just to drive the price down. 


Now the Switch Up is the one that makes the most sense since it comes with a mounting bracket. Training features and a bunch of other stuff that is well thought out, the vibrating alert to me is the best, I am so tired of hearing my watch beep at me a vibration would work so much better. 


Price is yet to be announced.

Designed to meet the needs of runners, cyclists, and multisport athletes, Switch Up is a powerful, adaptable, and customizable crossover GPS watch.

Switch Up tracks position precisely with GPS satellite data and records time, distance, speed/pace, elevation and more. High-sensitivity GPS allows Switch Up to acquire satellites quickly and track movement in many tough environments – near tall buildings, on mountainous terrain or under heavy tree cover.

By using ANT+^TM wireless technology, Switch Up easily connects to a Magellan heart rate monitor or any ANT+ compatible heart rate monitor, foot pod, bike speed/cadence sensor and power meter.

Boasting a high-resolution display, Switch Up provides superior readability in varying light conditions – especially bright light. With 8 hours of battery life in workout mode and 3 weeks in watch mode using a rechargeable lithium-ion battery. And for endurance athletes, Magellan offers an optional Battery Extender Pack that provides 16 hours of additional battery life, for a total of 24 hours.

Switch Up is water resistant to 50 meters, so it can be worn for an extended period in water to track swimming activities and other high intensity water and snow activities. Switch Up also boasts a barometric altimeter for precise elevation data, a thermometer to monitor and capture outside temperature and vibration alerts for notifications in louder environments.

Included with Switch Up, the Multisport Mounting Kit allows the device to move easily between wrist and bike making the transition between sports seamless. Switch Up is ideal for tracking multisport activities as one workout and can also log transition time in the process, providing triathletes with a complete picture of their races from start to finish.

Switch Up breaks away from the pack by introducing a new training concept for GPS watches – Activity Pacer. After you set a desired distance, time and speed/pace, Activity Pacer not only shows the targeted progress, but more importantly, provides specific targets to attain or maintain the original goal.

Additionally, Switch Up includes fitness and training features such as customizable activity screens with over 80 data fields to choose from, 9 activity profiles to save device configurations based on activity type, auto lap, auto pause, backtrack navigation, marking locations, activity history, and more.

Fitness Data: High-sensitivity GPS receiver tracks your position precisely so you can record time, distance, speed/pace, elevation, calories and more.

Activity Pacer: Set your desired distance, time, and speed/pace, and Activity Pacer will not only show if you're on target throughout the activity, but it will instruct you with specific targets to attain your original goal.

Locations and Navigation: Mark locations, save locations or navigate back to the starting point with the basic navigation capabilities.

Calorie Calculation: Accurate calorie calculation based on the following measurements -- time, speed, distance, heart rate, power and personal information.

Wireless Sensor Compatibility: Embedded ANT+^TM technology receives data from Magellan and any third-party ANT+ sensors, including heart rate monitors, foot pods, bike speed/cadence sensors and power meters.

Auto Controls: Empower your watch to do more with Auto Lap by distance, time or location, Auto Pause and Auto Power Off.

Battery Extender Pack (optional accessory)
Add 16 more hours to the 8 hour battery life on Switch with an external battery pack that can be swapped in and out while recording an activity.

Multisport Mounting Kit (included with Switch Up)
Quick release system with integrated wrist and bike mounts for seamless transitions between sports.

Multisport Mode: Record multisport activities as one workout and log transition time in the process, providing triathletes with a complete picture of their race from start to finish.

9 Activity Profiles: Create up to 9 activity profiles for different sports (run, bike, swim or other). Each activity profile allows you to customize a collection of configurable settings - like data fields, settings, alerts and more).

Customizable Screens and Alerts: Configurable display with up to 9 data screens and up to 6 fields of data per screen. Set alerts based on current or cumulative training metrics, including time, distance, speed/pace, calories, heart rate, cadence and power.

Web Applications: Upload data to the Magellan Fitness website or directly to other leading fitness websites -- TrainingPeaks, MapMyFitness, Strava and more -- to view your activities on maps and get in-depth analysis of your workouts.

Chrissie Wellington, Now The Book, A Life Without Limits: A World Champion's Journey

Well we have heard,read the RSS feeds, followed her on the path to one of the best athletes in the world, well now you can read Chrissie Wellington's story. We or most of us want to see what make her tick, be so strong and push herself well beyond insane.

Description:
In 2007, Chrissie Wellington shocked the triathlon world by winning the Ironman World Championships in Hawaii. As a newcomer to the sport and a complete unknown to the press, Chrissie's win shook up the sport. A LIFE WITHOUT LIMITS is the story of her rise to the top, a journey that has taken her around the world, from a childhood in England, to the mountains of Nepal, to the oceans of New Zealand, and the trails of Argentina, and first across the finish line.

Wellington's first-hand, inspiring story includes all the incredible challenges she has faced-- from anorexia to near-drowning to training with a controversial coach. But to Wellington, the drama of the sports also presents an opportunity to use sports to improve people's lives.

A LIFE WITHOUT LIMITS reveals the heart behind Wellington's success, along with the diet, training and motivational techniques that keep her going through one of the world's most grueling events.

Shape Shifter, Get Fit Right!

Most think that once they bought a bike and had the local shop fit you that you were done, well sorry, most shops do a poor job, you have stiff back, tough time running of the bike, pins and needles in the arms, etc, Well this device can cure what ails you. 

The motorized, computer-controlled Guru DFU, which stands for “dynamic fit unit,” can help you dial in your ideal fit.

The premier triathlon bike fit school and philosophy, F.I.S.T., teaches fitters to identify a rider’s preferred position by switching between potential configurations to help the rider perceive subtle differences. Mechanical fit bikes can create just about any position, but the rider often has to stop pedaling—or even dismount—while the fitter makes adjustments. These frequent interruptions make it difficult to perceive small differences, especially for novice riders. The DFU eliminates that problem. Here’s how:

• The DFU uses electronic motors to change saddle and aerobar position while the cyclist pedals. This allows the rider to feel the difference between potential frame and bike geometries without jumping off the bike then trying to recall the previous position after remounting.

• If you are deciding between a stock Guru, a Trek and a Felt, the DFU can mimic the precise fit coordinates so you can feel the differences between the actual, physical bikes. It can also take an aerobar attachment system into account, whether a bike uses a traditional stem or a proprietary integrated unit.

• In addition to its unique attributes, the DFU has all the features typically found on mechanic fit bikes. Saddles and aerobars can be swapped and the bike can be mounted with an adjustable-length crank and a Computrainer to measure power, cadence and pedal stroke efficiency.

Learn Something New, TacFit, Gracie Jui Jitsu

Its the off season and you are looking for something different, get out of the comfort zone and really push yourself. There is nothing like trying something new let alone something that might save your life. 


Gracie Jiu Jitsu is the best. 

When the days of the Samurai came to an end, the gun replaced the sword, and new sportive ways to practice martial arts were developed. Eventually, in Japan many different variations of Jiu-Jitsu took shape, including Karate, Aikido, and Judo. But these arts were missing essential pieces of what the complete art of Jiu-Jitsu originally held.

This lack of reality created years of confusion in the martial arts community, a confusion that legendary Bruce Lee would later refer to as the 'classical mess'. Bruce Lee was actually a student of Judo and did many studies on grappling while he was alive. He criticized traditional martial arts as being ineffective. The more traditional combat schools were simply practicing techniques no longer suitable for modern day combat, and with no way to safely test them, practicing these arts became like swimming without water.

It wasn't until the sport art of Judo and the combat art of Jiu-Jitsu were introduced to the Gracie family in Brazil that the real art of Jiu-Jitsu would be brought to life again. Japanese Jiu-Jitsu (practiced as Judo) was introduced to the Gracie family in Brazil around 1914 by Esai Maeda, who was also known as Conde Koma. Maeda was a champion of Jiu-Jitsu and a direct student of Kano, at the Kodokan in Japan. He was born in 1878, and became a student of Judo (Kano’s Jiu-Jitsu) in 1897.

In 1914, Maeda was given the opportunity to travel to Brazil as part of a large Japanese immigration colony. In Brazil, in the northern state of Para, he befriended Gastão Gracie, an influential businessman, who helped Maeda get established. To show his gratitude, Maeda offered to teach traditional Japanese Jiu-Jitsu to Gastão's oldest son, Carlos Gracie. Carlos learned for a few years and eventually passed his knowledge to his brothers.

Helio Gracie, the youngest son of Gastão and Cesalina Gracie's eight children (three were girls), was always a very physically frail child. He would run up a flight of stairs and have fainting spells, and no one could figure out why.

At age fourteen, he moved in with his older brothers who lived and taught Jiu-Jitsu in a house in Botafogo, a borough of Rio de Janeiro. Following doctor’s recommendations, Helio would spend the next few years limited to only watching his brothers teach.

One day, when Helio was 16 years old, a student showed up for class when Carlos was not around. Helio, who had memorized all the techniques from watching his brothers teach, offered to start the class. When the class was over, Carlos showed up and apologized for his delay. The student answered, "No problem. I enjoyed the class with Helio very much and, if you don't mind, I'd like to continue learning from him." Carlos agreed, and Helio became an instructor.

Helio soon realized that due to his frail physique, most of the techniques he had learned from watching Carlos teach were particularly difficult for him to execute. Eager to make the techniques work for him, he began modifying them to accommodate his weak body. Emphasizing the use of leverage and timing over strength and speed, Helio modified virtually all of the techniques and, through trial and error, created Gracie/Brazilian Jiu-Jitsu.

In order to prove the effectiveness of his new system, Helio openly challenged all the reputable martial artists in Brazil. He fought 18 times, including matches against onetime world heavyweight wrestling champion, Wladek Zbyszko and the #2-ranked Judoka in the world at the time, Kato, whom Helio choked unconscious in six minutes. His victory against Kato qualified him to enter the ring with the world champion, Masahiko Kimura, the best Jiu-Jitsu fighter Japan has ever produced, and who outweighed Helio by almost 80 pounds. Kimura won the match but was so impressed with Helio’s techniques that he asked Helio to go teach in Japan claiming the techniques Helio presented during their bout did not exist in Japan. It was the recognition by the world’s best to Helio’s dedication to the refinement of the art.

At 43 years old, Helio and former student, Waldemar Santana, set the world record for the longest uninterrupted no-holds-barred fight in history when they fought for an incredible 3 hours and 40 minutes!

Widely regarded as the first sports hero in Brazilian history, Helio also challenged boxing icons Primo Carnera, Joe Louis, and Ezzard Charles. They all declined.

A dedicated family man who exemplified a healthy life-style he was the epitome of courage, discipline, determination, and an inspiration to people everywhere. A modern-day legend, Helio Gracie gained international acclaim for his dedication to the dissemination of the art and is recognized as the creator of Gracie/Brazilian Jiu-Jitsu.

TacFit can work you out in ways you never thought possible. 

When Daniel Craig stepped out of the surf on a Bahamas beach, he melted women around the world and spiked browser searches from guys looking for that incredible James Bond physique. Fitness marketers capitalized on the moment by offering the usual bodybuilding-style workouts and labeling them Bond. But anyone who knows anything about tactical ops wasn’t fooled.

A guy like Bond needs more than show muscle to save the world — he needs serious go muscle — because it isn’t enough to look pretty when Blofeld comes calling. And when real life secret agents need go muscle, they turn to TACFIT Commando.

The entire TACFIT Commando program is bodyweight-only and can be completed in about the same amount of space you’d need to lie down in. It only takes 20 minutes, but we’ve packed it with an intensity and fat melting power most athletes don’t even tap in a full hour of training — because real-world tactical operators don’t have time to piss around.

As if that weren’t enough, TACFIT will also teach you a few of the slick moves used by real life spies in the field. You’ll be able to run, jump and slide like Bond in that crazy opening parkour sequence and you’ll floor the ladies just like he did when you walk up the beach.

Life doesn’t get any cooler than that.