Off-Season Triathlon Training

With the first day of fall right around the corner, many triathletes will race or have raced their final event of the season.  This transition gives us an opportunity to reflect on our performances from the past year and start preparing for next season.  Over the course of the next couple of months, I recommend athletes do two things: take a bit of a break, and concentrate on aspects of training that are often forgotten during the racing season.

 Take a physical and mental break

Once you finished your last race of the season it is time to take a break. It is important to let your body recover but perhaps more importantly, let your mind rest from all the training and racing stress. Play a team sport, go hiking or go on a skiing trip. You can still do some running, swimming or biking. Just keep it fun and unstructured. New activities will invigorate you. Not to mention that your non-triathlete friends and loved ones would be glad to see you.

Train your weaknesses
This is a great motto but make sure that training weaknesses does not turn into doing mega-mileage during the off-season. If swimming is your weak sport concentrate on technique improvements rather than swimming 5000 yards five times a week. Most swimming improvements come from technique. If you swim 25,000 yards a week and have bad technique you will be cementing bad technique into your muscle memory and make it that much harder to fix. You will become a very fit slow swimmer. On the other hand if running is your weak sport I do not recommend training for a marathon to become a better runner. Work on your running technique with running drills as mentioned above. Finally, if the bike is your weak sport it is usually because of lack of experience on the bike or a bad fit on your bike. Get the good bike fit at your local bike shop, get on your trainer, or go outside if the weather permits. Get a consistent dosage of aerobic riding during the off-season. Getting on a trainer may not be the most fun activity over the off-season, especially for runners and swimmers. Make that commitment and you will be glad you did when triathlon season comes around.

Strength training

As triathletes we like to think of ourselves as very fit individuals. We run, we bike, we swim, we do it all. Yet we find ourselves getting sore if we go play tennis or a competitive game of softball. This is even more so as we get older. Strength training will help us strengthen those muscles that we generally do not use in triathlon.  I recommend strength training year round. However, I know that many athletes cannot seem to find the time to do all three disciplines and also hit the weight room. The off-season is a great time to get back on some strengthening program. It will improve your power, and help with injury prevention. Ask your Trainer to design an off-season strengthening program for you.

Plan your racing season

Start planning your racing season now. You may have to sign up soon as many top races are filling up way in advance. Some people enjoy a nice progression to a racing season. Schedule some shorter races early in the season and finish with a big effort on a longer race. Other scenarios are possible. Just be sure to give yourself enough time between races of different distances to do some proper training. This will improve your chances of performing your best.

Don't be a (January) National Champion

Training takes effort, it causes pain and it wears on you. Save that energy for when it counts later in the season. Being fit in January does not mean that you will be that much fitter by summer. The more likely scenario is low performance during the summer due to over training and getting mentally drained from all the high intensity.  Work hard, but don't overdue it in the off-season.

Most importantly, enjoy the off-season!  Be proud of the work you've put in over the past year and get excited for what's to come!

Via: MarkAllenOnline

Take Your Workout Outdoors!

As summer winds down and cooler "fall-like" weather moves in, it's a great time to take your workout outdoors. Doing so can not only provide a break from the norm, but it can help re-energize your other workouts! The following workout will take approximately 60 minutes and requires nothing more than a watch, a pair of running shoes, and a patch of grass!  

Warm-Up: 1 mile run (moderate intensity)  

Strength Training: 60 seconds of pushups followed by 30 seconds of rest X 4  

Cardio Interval: 1 mile run (maximum intensity)  

Strength Training: 60 seconds of squats followed by 30 seconds of rest X 4  

Cardio Interval: 1 mile run (maximum intensity)

Strength Training: 60 second plank followed by 30 seconds of rest X 4  

Cardio Interval: 1 Mile Run (maximum intensity)  

Cool-Down: 3-5 minutes of static stretching

Get Flat Abs & Banish Belly Fat...SLOW?!

While browsing a magazine rack at the gym last week I couldn't help but notice the teasers on nearly every cover: "Get flat abs fast (in as little as 12 minutes a day)"! "Banish belly fat (with 3 easy moves)"! And my personal favorite..."Get the midsection of a chiseled Greek god in 4 weeks flat"! While these stories are bound to help sell magazines, they do little to help readers achieve their actual goals. Why? It's just not that easy. Having a flat stomach is a general health and fitness goal that is shared by many of us; both men and women, young and old alike. And why not? Belly fat can be dangerous for your health. It can increase the risk of cardiovascular diseases, cancers and diabetes. And as we age, the health risks associated with belly fat increase. So what should these magazines be telling us? How about something like, "Improve you health and fitness and lower your overall body fat percentage by following a proper nutrition strategy and participating in a comprehensive exercise program that includes both cardiovascular and strength training. Do so consistently for 10,080 minutes a week, 720 hours a month, and 365 days a year and you'll be well on your way to achieving success"! Almost everyone has the ability to take the necessary steps to improve their overall health and fitness. But doing so requires a lifestyle change that at times can be very difficult. But if you break things down on a day by day, week by week basis it can be done! Because after all, isn't anything worth doing worth doing well? Start making positive changes in your life today.

This is Your Life - Live Your Dreams and Share Your Passion!

"This is your life. Do what you love, and do it often. If you don't like something, change it. If you don't like your job, quit. If you don't have enough time, stop watching TV. If you are looking for the love of your life, stop; they will be waiting for you when you start doing things you love. Stop over analyzing, all emotions are beautiful. Life is simple. When you eat, appreciate every last bite. Open your mind, arms, and heart to new things and people, we are united in our differences. Ask the next person you see what their passion is, and share your inspiring dream with them. Travel often; getting lost will help you find yourself. Some opportunities only come once, seize them. Life is about the people you meet, and the things you create with them so go out and start creating. Life is short. Live your dream and share your passion." - The Holstee Manifesto

It's...T-SHIRT TIME!

Finally, it's time to bust out those t-shirts, tank tops, sleeveless dresses and swimsuits! But what if you're less than enthusiastic about revealing what's been covered up by sleeves for the past 5 months? Read on!

The key to having spectacular arms is to add definition to your biceps, triceps, shoulders and upper back muscles while removing the surrounding flab. This can be accomplished using this two pronged approach:

Step 1: Activate Your Muscles by Performing this Strength Training Circuit

- Alternating Dumbbell Bicep Curls (Biceps)
- Dumbbell Triceps Kickback (Triceps)
- Dumbbell Shoulder Press (Shoulders)
- Bent Over Dumbbell Row (Upper back)
- Pushups (Chest, Triceps, Shoulders)

* Perform 15 repetitions for each exercise
* Move from one exercise to the next without rest in-between
* Complete the circuit 3 times per day, 3 days per week

Step 2: Perform Cardio to Lower Your Body Fat Percentage

Cardiovascular exercise burns calories and losing weight is a key component when trying to lower your overall body fat percentage. To accomplish this, GET MOVING! Running, biking, swimming, tennis, basketball and soccer are all examples of cardiovascular exercise. The important thing to remember is that higher intensity exercise burns more calories.

And lastly, in order for either of the above steps to work, a person must maintain proper nutrition. Together, with strength training and cardiovascular exercise, you can have your arms in tip top shape in no time!

Know Why Low-Carb Fad Diets Can Promise Dramatic Weight Loss

Despite the popularity of low-carbohydrate diets, there is no need for a person to drastically reduce carbohydrate consumption to lose fat. Weight loss or weight gain is dependent on total caloric intake, not the macronutrient (protein, carbohydrates, fat) profile of a diet.

So why do low-carb diets appear to work so effectively?

When one begins dropping carbohydrate-rich foods from their diet, it is inevitable that calorie intake is reduced. Added to the caloric reduction are dwindling glycogen stores (energy). For every gram of glucose taken out of glycogen, it brings with it 2.7 grams of water. This loss of muscle glycogen and water can be quite significant in the first week of a low carbohydrate diet and adds to the pounds lost on the scale!

In short, don't believe the hype!

Long term success in weight loss is associated with a realistic eating style, not one that severely limits or omits one of the macronutrients.


Via: National Academy of Sports Medicine (NASM)

Eat Right to Maximize Your Workout Efforts

For athletes who are looking to maximize their workout efforts, it's important to eat right before, during and after exercise!

Pre-Workout

Carbohydrate availability is vital for maximal sports performance. It is recommended that individuals consume a high carbohydrate meal or snack approximately 2 hours before exercising for 1 hour or more. Readily absorbed carbohydrates like an English muffin with fruit preserves or some oatmeal and honey would be perfect.

During Exercise

For exercise lasting more than 60 minutes, carbohydrate consumption during exercise can help supply glucose to working muscles whose glycogen stores are dwindling. It is recommended that athletes consume between 30 and 60 grams of carbohydrates every hour to accomplish this. Easy to digest carbohydrates like sports drinks or gels are great.

Post-Workout

Strenuous exercise can take a toll on your muscles so it's important to refuel appropriately. A blend of carbohydrates and protein are recommended for this meal/snack which would ideally be consumed between 15 and 60 minutes after your workout is complete. A protein or meal replacement shake or a Greek yogurt with some fruit/vegetables are easily transportable and ideal for this situation.

A Formula For Perfect Marathon Nutrition?!

Any experienced marathoner will tell you that pre-race nutrition is one of the most important aspects of running a successful race. For me personally, it wasn't until my third marathon that I felt completely satisfied with the amount of fuel in the tank.

For those of you still tinkering with your plan, you may be interested in what scientist Ben Rapoport calls the formula for perfect marathon nutrition. Rapoport, a long-time runner and engineer, studied runners and their nutritional needs and created the formula that can be used to calculate the number of calories needed to run a given distance at a given pace without bonking.

To find out how many carbohydrates you need before the event, go to endurancecalculator.com and plug in your weight, age, resting heart rate, and target finishing time!

** I would strongly suggest testing this formula during longer training runs prior to giving it a go on race day.

Via: Outside Magazine

4 Foods That Keep You Full!

Ever walk away from a large meal only to be starving an hour later? Of course, we all have. To avoid hunger pains and stay satisfied longer, remember this magic trio: protein, healthy fats and fiber!

Here are some of my favorite stomach filler-uppers!

- Eggs: For just 70 calories, an egg delivers more than 6 grams of protein. Recent studies suggest that people who ate eggs for breakfast lost more weight than those who had bagels with the same number of calories, possible because all that protein kept their hunger in check!

- Avocados: Their healthy monounsaturated fats help slow the rate at which your stomach empties. They're also loaded with folate, potassium and vitamin E.

- Nuts: Nuts have just the right amount of protein, fat and fiber. Stick to an ounce or less to avoid calorie overload and you have yourself a wonderful snack! Some of my favorites are almonds, pistachios and walnuts.

- Low-Fat Greek Yogurt: Approximately 17 grams of protein in a 6-ounce container means major hunger control!

Enjoy these foods as a snack or as part of one of your favorite meals. Then, remember to pay attention to your hunger and energy levels after!