10 RULES TO LIVE BY by John Josephs
Filed under: General Information
1. COME BACK TO EARTH: Eat Clean. Try to choose the least processed forms of food. Limit manufactured foods. Eat Real. Fruits, veggies, whole grains, and high fiber carbohydrates. 2. EAT A RAINBOW OFTEN: Eat Fruits or Vegetables with each meal. Choose a wide variety of colors for the biggest benefit. 3. LESS LEGS THE BETTER: Include a LEAN protein source with each meal. 4. EAT FATS THAT GIVE SOMETHING BACK: Include healthy fats in your diet … read more »
2010: Different Year, Same Old Group Rides
Filed under: General Information
2010: Different Year, Same Old Group Rides Some things never change. This is evident by the actions of a few individuals who give cyclists a bad name. Most cyclists I know are good riders with good intentions when they go out for a bike ride. They obey traffic laws and are courteous to motorists. Additionally, they follow basic cycling etiquette and view safety as a primary principle when they are out on the roads. We … read more »
5 Tips For Better Indoor Riding from Saris Power Training Newsletter, 12/11/07
Filed under: Workouts & Training Plans
5 TIPS FOR BETTER INDOOR RIDING 1. Stay Cool. Use a fan to keep core temperature down. The air is not moving around you like it is outside. When core temperature rises, performance drops. 2. Stay Motivated. Doing an indoor trainer workout can numb your brain. Change routines and change venues. Listen to motivational music or form an indoor group ride to keep you and your cycling buddies motivated together. 3. Stay Consistent. Keeping a … read more »
A Bike, A Box and A Quarter Hour
Filed under: General Information
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A Return To Normalcy - 2011 Tour de France by John Josephs
Filed under: General Information
In my opinion, the 2011 edition of the Tour de France was the most exciting in years. The 86 hours, 22 minutes and 22 seconds it took Cadel Evans to win the race is roughly the amount of time I spent on the couch watching the race. This year’s race made me think of past TdF races and all the speculation and negative publicity regarding doping and the sport of cycling. However, … read more »
A Triathlon Pre-Race Checklist by John Josephs, MS
Filed under: Workouts & Training Plans
SWIM Goggles (2 pair with anti-fog if necessary) Wetsuit (familiarity is essential) Swimsuit or Tri-Suit (wear rash guard jersey to prevent wetsuit abrasions) Swim Cap *Place goggles on first, then swim cap. BIKE Bike Helmet (safety certified) Cycling Shoes Gloves (long distance) Sunglasses Pump Spare Tube and Tools Water Bottle(s) Bike Bag (may not be necessary if you plan to abort short course if flatted) RUN Running Shoes (broken-in, not new with quick … read more »
Aerobic Base Training- Going Slower to Get Faster by Matt Russ
Filed under: Featured
One of the hardest concepts for an athlete to understand and implement is base training. It is counterintuitive to run or bike slowly in order to gain performance later in the season. It is also very difficult to take a step back from the intense training you were doing a few weeks ago, and bring the speed and pace way down. But if you have the discipline to train aerobically for a period of time, … read more »
After Exercise - Does an Ice Water Bath Speed Recovery?
Filed under: Exercise Science
After Exercise - Does an Ice Water Bath Speed Recovery? After Exercise Recovery - Ice Bath - Contrast Water and Cold Water Immersion By Elizabeth Quinn, About.com Guide After Exercise Ice Bath - Does It Help Recovery? Taking an after exercise plunge in an ice water bath (a tub of 12 to 15 degrees Celsius ice water) is a common practice among many elite athletes as a way to recover faster, and reduce muscle pain and soreness … read more »
Alcohol’s Benefits and Risk
Filed under: General Information
University of California, Berkeley Wellness Letter October 17, 2006 A recent, widely publicized study in the New England Journal of Medicine has led a lot of drinkers to congratulate themselves, and a lot of nondrinkers to wonder if they should start. "Drinking is good for your heart," the newspaper headlines announced, "and the more you drink, the better." This was a well-designed study funded by the National Institutes of Health. It tracked the drinking … read more »
Alcohol’s Effect on Losing Weight
Filed under: General Information
Alcohol’s Effect on Losing Weight by fatburn.com Let's start with a little background. The kind of alcohol we drink is known as ethyl alcohol or ethanol. All consumption alcohols have the same effect on the body whether they are wine, beer, or hard liquor. Alcohol is produced when yeasts metabolize certain sugars. Are all alcohols created equal? No, different alcohols have different calorie and alcohol levels. The source of the sugar determines the type … read more »
An Introduction to Bicycle Gearing by John Josephs, MS
Filed under: Workouts & Training Plans
One of the subjects that has to eventually be addressed with new cyclist is gearing. Clients new to cycling give me that blank stare when I ask them to count the teeth on their front chain ring and rear cogs. However, once they get past the initial shock and embrace the notion that this is an important topic, they have already taken great strides in improving their cycling abilities. As a coach, I feel it … read more »
Anatomy of a Bicycle
Filed under: General Information
Anatomy of a Bicycle
Basic Training Principles by John Josephs, MS
Filed under: Exercise Science
A few general principles should be considered when planning an exercise training program. The primary goal of designing a sound exercise program is to increase fitness and performance. By applying and carefully manupulating these principles an athlete can be successful and safely obtain their training goals. 1.) Individualization A well-structured training plan is devised to meet individual needs. Each person is physically and psychologically unique and will present different strengths, weaknesses, and challenges. The training goals should be based on these factors as well … read more »
Bicycle Crashes – Know How to Protect Your Rights by Christopher Burns
Filed under: General Information
1. Always report the crash to the police. Always report the crash, even if you don't think you are hurt or your bike has been damaged. If you are in a crash with a motor vehicle where there are personal injuries or damage to property that exceeds $500, Florida law requires you to report the crash. But even when not required by law, reporting the crash is critical to preserving your rights. The crash report will … read more »
Body Composition - Overweight or Over Fat
Filed under: Exercise Science
A person's body is made up of many different components. Some of these components are bone, muscle, organs and fat. The ideal body composition varies in different sports, but in general the less body fat translates to increase performance. Athletic performance, therefore, relates to body type (size and shape) and body composition (muscle and fat). The amount and percentage of the fat component is of greater importance to us as athletes. We have two types … read more »
Calories Burned During Exercise
Filed under: Nutrition
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Can I Buy Speed by Jay Dicharry, MPT, CSCS, Director
Filed under: Featured
Can I Buy Speed By Jay Dicharry MPT, CSCS, Director Most bike shops, coaches, athletes, and medical professionals tend to agree that a good bike fit is a good thing. This is great news. Well, my grandmother used to think eating brussel sprouts would make me tall like my older cousin. This didn't work out so well. The information age is a powerful force. There are certain things we have learned, or have theories about, … read more »
Chamois Cream: The Best Thing Your’re Not Using by Dan Empfield
Filed under: General Information
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Circuit Training by John Josephs, MS
Filed under: Strength Training
CIRCUIT TRAINING Circuit Training (CT) is a great method for adding variety and while developing fitness to your strength training plan. The general idea is to use several work stations in a series to perform exercises targeting all muscle groups in one workout. Beginning athletes should use several (6-10) exercises and repeat the circuit 2-3 times. More experienced athletes can reduce the number of exercises (4-6) and repeat the circuit 3-5 times at a … read more »
Core Strengthening by John Josephs, MS
Filed under: Strength Training
Core exercise involves strengthening the body's abdominal muscles as well as muscles of the shoulders, chest, the pelvis and upper and lower back. All movement starts from the core and progresses outward. A strong core helps a person training or participating in sports, or performing activities of daily living. In addition, it provides stability for the spine and improves balance, posture and strength. Most core strengthening exercises are multi-plane, multi-movement, and multi-joint in nature. Exercising … read more »
Cycling in America Is One Big Exchange Program By MICHAEL BARRY Published: September 22, 2008 New
Filed under: General Information
Cycling in America Is One Big Exchange Program Top of Form Bottom of Form Close By MICHAEL BARRY Published: September 22, 2008 New York Times ST. LOUIS — Ahead of the peloton, a straight gray line of pavement lay over the lush green rolling hills and into the horizon. With a strong wind at its side, the peloton rolled at about 34 miles per hour in a line as each rider searched for shelter behind … read more »
Detox Diets: Helpful or Full of Hype?
Filed under: Nutrition
Get the Truth about Detox Diets and Colon Cleansing -- By Becky Hand, Licensed & Registered Dietitian There it was, posted on the SparkPeople message board: "Need encouragement for 21-day detox". A member was feeling tired and run down. She had decided to cleanse and detox her body as well as jumpstart her weight loss program by using a special diet. By eating only fruits and veggies and drinking tea for the next 21 days, … read more »
Do I Need A Power Meter by John Josephs, MS, CSCS
Filed under: Training with Power
Is a power meter a necessary piece of cycling equipment? They’re very expensive and cycling is already expensive. Is it overkill? Do I really need information about power? What do I do with the information once I get it? And why get a power meter since I already have a perfectly good heart rate monitor? It’s just one more gadget I have to deal with. These are all very legitimate questions. So then, why should … read more »
Dynamic Warmup for Runners
Filed under: Workouts & Training Plans
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Essential Lydiard by Lorraine Moller
Filed under: Featured
/uploads/LYDIARD.pdf Principles not formulas are the keys to successful training There’s a story about Lydiard and his golden boys at the ’64 Olympics in Tokyo. Down at the training track with their rivals looking on they ran an impressive interval session of twenty quarters. The next day one of these opponents, a talented interval-trained Canadian in his first Olympics, showed up at the track with his coach and proceeded to run the same … read more »
Five Exercises That Live Up To The Hype
Filed under: Strength Training
5 Exercises That Live Up to the Hype Michael Boyle September 17, 2008 Cronfeld / flickr I’m certain of one thing—I’ll never be certain about anything again. Remember that we once believed the world was flat and that Nautilus machines were the future of strength training. Well I used to think the following five movements were overrated. Now I know better. 1. Deadlift I used to think deadlifts were just for powerlifters, but I’ve come … read more »
Foam Rollers for Massaging Tight Muscles
Filed under: Strength Training
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Fueling for Endurance
Filed under: Nutrition
The 10 Biggest Mistakes Endurance Athletes Make And How You Can Avoid Them By Steve Born OVERHYDRATING Far too many times endurance athletes fall for the "if a little is good, a lot is better" myth. Nowhere is this truer than when it comes to hydration. All it takes is one race where you1ve had to DNF due to cramping and you start thinking, "hmm, maybe I didn1t drink enough". Next thing you know, you’re … read more »
Fuels for Training and Racing by John Josephs, MS
Filed under: Nutrition
Energy requirements vary from person to person and race to race. A 110 lb. female athlete training and racing short course triathlons will have different energy requirements than a 200 lb. athlete training and racing Ironman distance races. Other factors effecting hydration and caloric expenditure are heat, humidity, intensity, and duration of the race. The following information is suggested guidelines for your nutritional plan. Everyone is different, so practice with different foods and combinations of … read more »
Functional Strength Training: Isolation vs Integration
Filed under: Strength Training
Walk into a popular exercise facility or gym and you will probably see a room filled with free weights and individual pieces of weight-lifting and strength training machines. These weight-lifting machines are specifically designed to focus on isolating and “working” a single muscle or muscle group. The person exercising will use this equipment by sitting or lying on the machines, sometimes securing themselves with a strap. The use of the strap may act as … read more »
Glycemic Index
Filed under: Nutrition
Glycemic Index The Glycemic Index (GI) was first developed in 1981 by a team headed by Dr. David Jenkins at the University of Toronto. It is a measure of the blood sugar level (not a measure of the blood insulin levels) based on consumption after fasting. As a standard, glucose has a level of 100. If a person consumes food with an index of 60, blood sugar levels would increase over a two-hour period by … read more »
Group Rides: Rules and Etiquette by Shawn Heidgen, Director Sportif Pactimo Performance, www.pactimo
Filed under: General Information
1. Be predictable This may be the most important rule and it involves every aspect of riding from changing positions in the group to following the traffic rules. You might say that all the other rules support this one. Smooth predictable riding isn't just a matter of style...it's survival!!Have you ever been on a ride where the group stops at an intersection and people scatter all over the lane? Some going through on the wrong … read more »
How Important is Lactate Threshold? by John Josephs, MS, CSCS
Filed under: Exercise Science
Lactate Threshold What can you do differently this season to actually improve your performance? Allow me to explain to you the most important physiological fitness variable that you can train and improve, your Lactate Threshold (LT). Scientists have reported that the lactate threshold is the most consistent predictor of performance in endurance events. Studies have repeatedly found high correlations between performance in endurance events such as running, cycling, and race-walking and the … read more »
How Much Training Does Your Trainer/Coach Have by Rob Maxwell
Filed under: General Information
HOW MUCH TRAINING DOES YOUR TRAINER HAVE? How much education would you like your attorney to have? What about your doctor? Or how about I hit you where it hurts… I’ve done a pretty good job with my own mutual funds, so how about you let me invest your money for you? Isn’t that like “No, but I slept at a Holiday Inn last night”? It sounds ludicrous, doesn’t it? So how is that any different than the majority of … read more »
How To Choose A Personal Trainer: Five Essential Questions You Need To Ask by Brad Schoenfeld, CSCS
Filed under: Featured
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Hydration Strategies by John Josephs, MS
Filed under: Nutrition
Hydration Strategies by John Josephs, MS 5/3/2006 FLUIDS Water is the most common and important nutrient of the body. It accounts for approximately 60% of our total body weight. Losing too much water from exercise without adequate hydration inhibits the body's ability for optimal performance and power output. Dehydration of only 2% of body weight can effect performance and impair your thermoregulatory ability. (150 lbs. x 2% = 3 lbs. = 48 oz. fluid.) … read more »
I’m Not Really Running by Gina Kolata NY Times December 6, 2007
Filed under: General Information
PERSONAL BEST I'm Not Really Running, I'm Not Really Running... By GINA KOLATA That, in a sense, is the trick that Paula Radcliffe said she uses. Ms. Radcliffe, the winner of this year’s New York City Marathon, said in a recent interview that she counts her steps when she struggles in a race. “When I count to 100 three times, it’s a mile,” she said. “It helps me focus on the moment and not think about how many miles … read more »
Indoor Bicycle Training…the “Pros” Outweigh the “Cons’! by Kevin Mackinnon
Filed under: Featured
I first became aware of the real benefits of indoor bicycle training when I was preparing for the "Strongman" Triathlon in Japan in 1988. I had been invited to compete at the race, but was a little hesitant about how good my preparation might be for an event that took place in April. Living in Eastern Canada, as I do, riding a bicycle outdoors is typically pretty much impossible from November or December … read more »
Kelli Smirnoff - IRONMAN 2007
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Wow! Words can’t even come close to explaining what a surreal experience Ironman was. People had asked me why I was doing it and I would simply reply, “Because I can.” Now if I am asked my reply would be, “To relive the experience of a lifetime.” The days leading up to Ironman I had family and friends arriving helping to keep me positive and smiling. Never underestimate the power of those that believe in … read more »
KONA Human Performance
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KONA Human Performance is more than a cycling and multisport training service. KONA is about human performance. "I have invested countless hours creating a multidisciplined approach to training treating the mind, body and spirit, a combination seldom seen in the industry. Through continuing education and professional certifications, I have followed my passion for coaching and personal training into such areas as biomechanical assessment, kinesiology, corrective exercises, and nutrition. " Prior to initiating a training program, an … read more »
Lactate Threshold (L4) Workouts by John Josephs
Filed under: Exercise Science
Lactate Threshold (L4) Workouts by John Josephs, MS 5/18/2007 Once your aerobic base is developed, it is time to take your training to the next level. If your goal is go get faster, stronger, and/or push the pace during your favorite group ride, then lactate threshold (LT) training is the next most important training component It becomes the "anchor" in every serious cyclist's training plan. The definition of LT is the point at increasing exercise … read more »
Lactate Threshold - 13 Week Training Plan by KONA Human Performance
Filed under: Workouts & Training Plans
KONA Human Performance Lactate Threshold Training – 13 Weeks Lactate Threshold (LT) is a point during exercise at which lactate in the blood, a by-product of anaerobic exercise, rise above a certain level or threshold. As the intensity in exercise exceeds this threshold, the surplus of lactate causes fatigue and eventually forces us to slow down. Therefore, LT represents the highest steady-state exercising intensity an athlete can maintain for prolonged periods of time. The level … read more »
Lunges
Filed under: Strength Training
Primary Movers:Gluteus Maximus, Quadriceps, Hamstrings Secondary Movers: Calves This exercise may be performed as forward, backward, walking, or side lunges. Forward or backward lunges require standing in place and taking one step forward or backwards. Walking lunges is a continuous series of forward lunges. Side lunges are steps to either the right or the left side. These may be performed by stepping straight out to the side or stepping at a 45 degree angle from front to side. Forward Lunge … read more »
Michael Barry’s Diary: Wind, Eddy and a Victory
Filed under: General Information
by Michael Barry VeloNews 2/9/2009 Gusting gale-force winds are not ideal for bike racing. Qatar, a peninsula that juts into the Persian Gulf off of Saudi Arabia, is a wide-open windy desert with few trees and fewer roads. The races are lost on the windy open roads as the peloton quickly splits into echelons, as every rider fights to find shelter in the draft of another rider. To race well in the wind a rider … read more »
Michael Barry’s Diary: Bite the dust, then reach for the stars By Michael Barry
Filed under: General Information
Michael Barry’s Diary: Bite the dust, then reach for the stars By Michael Barry Published in VeloNews In the moment everything seems lost. I skidded along the ground, sliding on the tarmac as if I were seated on a sled but with only a thin layer of Lycra between skin and rock. The initial impact was brusque and jarring — similar to what a driver feels when rear-ended by another car. Then came the impacts … read more »
Mindfulness by Jeb Steward
Filed under: Sports Psychology
Mindfulness "Don't try to change what you are doing. Just notice what you are doing."-Tim Galway, author of The Inner Game of Tennis, on changing behavior and improving performance.This notion certainly holds true in cycling, just about any other sport, and in life. We often try way too hard to change the outcome of our efforts by attempting (most often in vain) by trying even harder, rather than by just slowing down, taking a step … read more »
Minimalism in Exercise Selection by Jason Ferruggia
Filed under: Featured
Being selective—doing less—is the path of the productive. Focus on the important few and ignore the rest. Timothy Ferriss, author of The Four Hour Workweek Email, voice mail, text messages, Facebook messages, Twitter messages, paper work, bills to pay, food to buy, kids to raise, responsibilities to fill, commitments to uphold… It can all get a little overwhelming at times and we need to take steps to minimize the clutter and distraction in our … read more »
Monte Zoncolan: Basso Climbs Back (NYT)
Filed under: General Information
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Must-Do Exercises for Endurance Athletes by John Josephs, MS
Filed under: Strength Training
Below is a small sample of exercises that should be incorporated into your strength training program. These simple, yet very strenuous exercises can be performed with a limited amount of equipment in a limited amount of space in a limited amount of time. Total body involvement is included using multi-plane and multi-joint movements while integrating muscle groups in these exercises. Start out and progress slowly. Form is more important than volume and intensity.1.) Squats With or … read more »
North vs South by John Josephs, MS
Filed under: Workouts & Training Plans
It's Fall and for the most part, the triathlon and cycling season is winding down. Except for a few of you that are still preparing for some late-season, hard-earned, glamour event, for most of us, the season is finished and we are entering the annual training abyss. We are faced with uncertainty as the days shorten and winter is on the horizon. Allow me offer some words of training wisdom as we get prepared to … read more »
Notes About Nutrition by John Josephs, MS
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Carbohydrate (Carbs) are without question the most important food fuel source to replace during exercise less than 1 hour. Fat is the most efficient fuel source — you derive more energy burning fat as fuel than you do burning carbs. Oxygen is necessary to metabolize fat for fuel. Fat is utilized as energy in low intensity, aerobic exercise. Carbohydrates are stored in the body as glycogen. 78% is stored in the muscle, 18% is stored … read more »
Now Let’s Get Started
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NOW, let's get started! Making permanent lifestyle changes takes will-power and determination. Participating in a regular exercise program should be fun. With this in mind, allow me to help you: · Assess your current situation. · Establish reasonable lifestyle goals. · Begin your exercise routine safely and with a purpose. The first step toward change is awareness. To improve compliance, initial goals should be realistic and achievable. Therefore, changes should be small, manageable, and progressive, … read more »
One To Grow On Ultramarathon - Wolfson Children’s Hospital
Filed under: General Information
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Overtraining by John Josephs
Filed under: Workouts & Training Plans
Racing season is getting close and I know you have all been training hard. During the winter months, you spend a great deal of time building your endurance and aerobic base. Now, workouts will be getting harder as the intensity increase to help you build your speed. It is important that no one ever overtrains and gets hurt. If you feel exhaused days after a hard workout and experience general apathy and lethargy, you may … read more »
Pace Chart 10K Field Test
Filed under: Workouts & Training Plans
KONA Multisport Training Pace Chart Times Based on a 10K Run In 52:33 10:17 min/mile *Easy run training pace 8:35 min/mile *Tempo run training pace 7:45 min/mile *Maximum oxygen training pace 7:10 min/mile *Speed form training pace 10:17 - 11:35 min/mile *Long run training pace 3:58 min/800 *Yasso 800s training pace 1500m 7:02 the mile 7:35 3000m(3k) 14:40 3200m(about 2 miles) 15:42 5000m(5k) 25:12 8000m(8k) 41:29 5 miles 41:44 10,000m(10k) 52:33 ten miles 1:27:01 a half marathon 1:55:52 a marathon … read more »
Plantar Fasciitis by Bob Wilder, MD, FACSM
Filed under: Exercise Science
Plantar Fasciitis Plantar fasciitis is one of the most common injuries in runners, recreational and competitive alike. Although it can be frustrating to experience, there is good news for plantar fasciitis sufferers: it gets better! This frustration is perhaps best illustrated by the bumper sticker available at the Ragged Mountain Running Shop that reads, "I survived plantar fasciitis!" Mark and Cynthia don't dispense stickers proclaiming the survival of stress fractures or runner's knee. Perhaps the … read more »
Plantar Fasciitis by James Brown
Filed under: Exercise Science
Plantar Fasciitis Jim Brown January, 23, 2009 Overview Plantar fasciitis is an inflammation of the fibrous tissue (called plantar fascia) that runs along the bottom surface of your foot, from your heel to the base of your toes. The longer the inflammation lasts, the more likely that the lining of the foot will also be torn away. The structure that develops when that happens is as wide as the heel bone and is known as a heel … read more »
Positive Mental Imagery by John Josephs, MS
Filed under: Sports Psychology
The training is over and you’re ready to race. This is an important race and you want to do well. You go over your pre-race checklist, make sure your bike is in good working condition (nervous), you set out your clothes and fill up your water bottles. You set your alarm clock (nervous) for "0-dark-thirty", (that's an old military term that needs no explanation, we've all seen it). You wake up (nervous) two hours … read more »
Posture Awareness for the Cyclist or Triathlete by John Josephs
Filed under: Workouts & Training Plans
Returning to the basics has been the latest trend in exercising and strength training in the 21st century. Over the past several years, there has been a gradual paradigm shift toward a new type of strength training for triathletes evident in recent articles in this and other multisport publications. These current articles encourage athletes to work on their core and to train using specific exercises that are functional and mimic the movements relative to their … read more »
Posture Principles
Filed under: Strength Training
1st Posture Principle Posture is how you balance your body. If you don't balance, you fall down. 2nd Posture Principle The human body is designed to move. It is much easier to walk for 30 minutes than to stand still for 30 minutes. 3rd Posture Principle Posture, motion & balance depend on the bones, muscles, ligaments, and nerves. Bones support the structure of body. Ligaments hold bones together where they meet at movable joints. Muscles shorten (or contract) in specific … read more »
Power to Weight Ratio
Filed under: Featured
v\:* {behavior:url(#default#VML);} o\:* {behavior:url(#default#VML);} w\:* {behavior:url(#default#VML);} .shape {behavior:url(#default#VML);} Normal 0 false false false false EN-US X-NONE X-NONE MicrosoftInternetExplorer4 The Wattbike measures absolute mechanical power in Watts. The amount of power produced is measured from the sum of all the forces applied to the chain through the cranks. One way to utilize the Wattbike’s power data is to determine power to weight ratio [P/Kg] and use this information to optimize performance. What is power to weight … read more »
Power to Weight Ratio
Filed under: Training with Power
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Power Training Levels by Andy Coggan
Filed under: Training with Power
POWER TRAINING LEVELS By Andrew Coggan, Ph.D. With more and more cyclists using power meters, the need has clearly developed for power-based training programs akin to those used with heart rate monitors. To help meet this demand, built directly into the WKO+ software program are a series of power-based training levels, or zones. These training levels, described below, were developed by drawing upon fundamental principles of exercise physiology as well as approximately two decades … read more »
Pre-Ride Meals
Filed under: Nutrition
In the weeks before the ride, eat a diet that is rich in carbohydrates; at least 60% of your total intake. Remember that athletes who consume diets chronically low in carbohydrates are depleting their body of glycogen “energy” stores. Eating prior to cycling will not only eliminate hunger, it will help ensure glycogen stores stay full over the week long ride. Some evidence suggests cyclists should try to consume .5 – 1.5 grams … read more »
Preparing For A New Season
Filed under: Workouts & Training Plans
PREPARING FOR A NEW SEASON Happy holidays to all my clients and friends of KMT. Last season was a great year for KONA Multisport Training. I had the opportunity to meet and work with many outstanding athletes and individuals. One thing that was very obvious from my coaching perspective is most of the successful athletes had established their racing and event goals early on in the season and were focused on achieving those goals. On the other hand, … read more »
Resistance Training for Cyclist by Gregg Fuhrman, MPT, CSCS
Filed under: Featured
Cycling is primarily an endurance sport with the major energy contribution coming from aerobic energy production. Resistance training, or weight lifting, is primarily an anaerobic activity characterized by short bursts of high intensity work. At first glance it would appear that these two activities are at the opposite ends of the fitness spectrum. In fact, Chris Carmichael, personal coach to Lance Armstrong, has compared the relationship of weight training and cycling to that of … read more »
Running Biomechanics: Over-pronation
Filed under: Exercise Science
Running Biomechanics: Overpronation Definition: Pronation describes a slight inward rolling motion the foot makes during a normal walking or running stride. The foot (and ankle) roles slightly inward to accommodate movement. Some people, however, over-pronate and roll more than normal, greater than 15%. With over-pronation, the arch of the foot flattens and causes excessive stress and pressure on the soft tissues of the foot. Over-pronation is more common in those with flat feet, and can … read more »
Running Shoes
Filed under: Workouts & Training Plans
RUNNING SHOES WILL NOT LAST FOREVER Depending on a number of unique variables, the life expectancy of most running shoes is 400-500 miles. When shoes break down they lose their ability to cushion the impact off your body and help to stabilize your feet. Track your mileage with a running/triathlon log to keep you away from injury. Use at least 2 pairs of running shoes for training and racing. One pair should be broken in … read more »
Running Workout Definitions by Runner’s World
Filed under: Workouts & Training Plans
Running Workout Definitions By Runners World Easy run Top coaches and exercise physiologists believe that most runners should do 80 to 90 percent of their weekly training at the easy run pace )this includes your long runs, done at approximately the same pace). Easy runs build your aerobic fitness, and your muscular and skeletal strength. They also help you burn more calories and recover for harder workouts. Tempo run Tempo runs help you … read more »
So What’s the Big Deal About Computrainer? By Kevin Mackinnon
Filed under: General Information
Is it the cool graphics? The fact that you can race against a pacer, an old performance, or someone else? Could it be the fact that you can test your power, spinning efficiency and aerobic fitness to measure improvement? Could it be all of that? For my entire professional triathlon career, I trained on various types of windtrainers and rollers during the long winter months we have here in Canada. I typically went through a … read more »
Sports Psychology - Improving Your Performance by John Josephs
Filed under: Sports Psychology
Cycling and triathlons are not physical activities alone. The mental component of each plays a huge factor in training, racing and performance. Whether in sprint or endurance or events, the way you approach the task at hand mentally will have a huge impact on your results. Sports psychology can make a big difference. The mind and the body act as an integrated system. "You are what you think you are." Effective sport psychology is … read more »
Swimming: Understanding T-Pace by John Josephs
Filed under: Workouts & Training Plans
Many of you may have seen "T-Pace" or Threshold Pace listed in Triathlete or Inside Tri magazine when describing swimming workouts. Since all of our training zones are calculated using Lactate Threshold (LT), it is necessary to determine our swimming LT. It is pretty simple to calculate and works well for describing workouts for various speed swimmers. Improving “T-Pace” after several weeks of training is an indicator of improved fitness and increased swimming speed. In … read more »
That Which Is Measured Improves by Joe Friel
Filed under: Exercise Science
“Training is principally an act of faith.” –Franz Stampfl For serious athletes, the purpose of training is to improve performance relative to a specific event – an A-priority race. Throughout the Base and Build periods you should be looking for indicators of improving readiness for this event. The closer you get to race day, the more important it is to have some idea of how well you may do. Not only does this … read more »
The Energy Systems of the Body
Filed under: Exercise Science
No presentation on training would be complete without a discussion about energy systems. Any athlete serious about their performance should have a basic understanding of energy systems and how they apply to training. This important information will give the athlete a competitive advantage and increase their chances for favorable outcomes. ATPThe immediate source of energy for muscular contraction is the high energy phosphate compound adenosine triphosphate (ATP). ATP is the body's carrier of energy. When … read more »
The Great Gluten Question: To go gluten-free or not? by Ryan Kohler and Jim Rutberg
Filed under: Nutrition
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The Importance of Base Training by John Josephs, MS
Filed under: Exercise Science
BASE TRAINING Now is the time to start your preseason training for 2008. Spending the necessary time in the proper training zones will build a good aerobic base for next season. Your patience and discipline will then pay dividends later in the season. Failure to reduce your training intensity and making the mistake of training hard throughout the winter will make you more susceptible to injury, fatigue, burnout, and/or sub-optimal performance the following … read more »
The Marathon Taper by John Josephs, MS
Filed under: Workouts & Training Plans
The taper is a necessary part of training for any endurance event. Typically, the longer the distance of the event, a longer taper is required. Most coaches and exercise physiologist agree that three weeks is necessary to taper for a marathon. Your last long run should be three weeks from the race date. During the taper, volume, or total weekly mileage is reduced, however, intensity and frequency of workouts are maintained. There are many methods … read more »
The Next Level By Hunter Allen
Filed under: Workouts & Training Plans
What’s the next level? What does that mean and how do you get there? Everyone is always talking about the next level and that they are going to ‘the next level’. What exactly is the next level that they are referring to? Do you want to have more endurance? Do you want a higher FTP? Do you want more ‘matches’ in your matchbox? Or do you just want more of everything! Well, of course it’s … read more »
The Serape Effect
Filed under: Strength Training
A key concept to understand in regard to core function is the “Serape Effect.” This concept was articulated by Logan and McKinney in their book “Kinesiology” over fifty years ago. The serape is a Mexican garment that is draped loosely over the shoulders and is crossed in front of the body. The concept serves to reinforce the concept of the muscles of the core as a connector. They identified the serape muscles as the … read more »
The Starting Line by Andrew O’Brien
Filed under: General Information
The Starting Line October 31, 2012 by: Andrew O'Brien | Associate Editor Palm Coast Observer John Pieczonka was left in a ditch on the side of A1A after he was hit by a car while on a training ride. He still plans to compete in next month's Ironman competition. It was a sunny May 2012 day in Flagler Beach. After saying goodbye to his girlfriend, John Pieczonka hopped on his … read more »
The Three Cycles of Periodization Training by Tyrone A.Holmes
Filed under: Exercise Science
The 3 Cycles of Periodization Training By Tyrone A. Holmes Periodization is the process of dividing an annual training plan into specific time blocks, where each block has a particular goal and provides your body with different types of stress. This allows you to create some hard training periods and some easier periods to facilitate recovery. Periodization also helps you develop different energy systems during various phases of training (e.g., aerobic, anaerobic, creatine … read more »
Tips for Riding in Traffic by Warren Green
Filed under: General Information
Triathlon and cycling events are wonderful - cops blocking the traffic, no cars on the road, no traffic lights and stop signs to worry about. Unfortunately, we don’t have the same benefits during our training rides. Every cyclist has a long list of stories about their close calls with cars and trucks, and too many have stories about being hit. This article contains a few suggestions for cyclists for dealing with traffic. These are my … read more »
Top Roadblocks to Effective Weight Loss by Brandon Alleman, CHEK 3, HHP
Filed under: Nutrition
1. Poor relationship with Foods It does not matter what you are eating or when you eat it, if you have a poor relationship with food, you are not likely to be able to lose those extra pounds. Get in touch with your Self and your food. Develop a healthy relationship with food first, then worry about the rest of this list! 2. Poor nutrition. You will never out-train bad nutrition! Stop cutting calories, stop … read more »
Tour de Torture: Who Is Prepared to Suffer the Most? By MICHAEL BARRY Published: July 3, 2008 New
Filed under: General Information
Tour de Torture: Who Is Prepared to Suffer the Most? Top of Form Bottom of Form Close By MICHAEL BARRY Published: July 3, 2008 New York Times GIRONA, Spain — A coach once told me, “Go until you see Jesus.” Another told me, “Pedal until you taste blood.” Everybody in the Tour de France will suffer; the winner will probably be the one who is prepared to suffer the most. Skip to next paragraph In … read more »
Training: A Three-Legged Stool by Hunter Allen
Filed under: Workouts & Training Plans
Over the years of racing and coaching, I have concluded that the best athletes have mastered three essential areas in their life and in their training. By mastering these three areas, this allows them to see the opportunities for achieving success. These three areas are just like legs on a stool at your kitchen bar, they have 3 legs and are stable only because all the legs of the stool are of equal length and … read more »
Treating Cycling’s Grossest Medical Mishaps Source: Bicycling http://www.bicycling.com/node/588
Filed under: Featured
Cycling’s Grossest Medical Mishaps Our beautiful sport can occasionally give rise to ugly sores, festering boils, and assorted creepy-crawlies. Here’s how to avoid a horror show. —Ron S. Doyle Corneal Abrasion Gravel (or was it a bug?) hurtled toward your face and snuck underneath your eyelid, scratching your cornea—the clear, protective covering on your eye. Get Rid of It: Listen to your mother: Don't rub your eye. If blinking doesn't work out the … read more »
Triathlon 101
Filed under:
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Triple Bypass - July 9, 2011
Filed under: General Information
On July 9th, 2011, client Ernest Hale and I completed the 120 mile, Triple Bypass from Evergreen-to-Avon, Colorado. I usually chronicle my adventures and go on and on about the ride and the challenges encountered along the way, etc., etc. But what really made an impression on me about this ride was Ernest’s commitment. I remind you again, the ride was very tough. It was a long day in the saddle and the as … read more »
Two Wolves
Filed under: General Information
One evening an old Cherokee told his grandson about a battle that goes on inside people. He said, "My son, the battle is between two wolves inside us all. One is “Evil” - It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego. The other is “Good” - It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith." The … read more »
Understanding Basic Movement Patterns by John Josephs
Filed under: Workouts & Training Plans
Understanding Basic Movement Patterns John Josephs, MS, CSCS It’s that time of year again. The days are getting shorter and the naps are getting longer. You find yourself spending more time on the sofa than on your bike. It sounds like a bad thing, but really isn’t. It’s nature’s way of protecting you from yourself. The body is just reacting to your DNA. You are programmed to sleep and eat more as winter approaches. … read more »
Using Your Core in Swimming by Terry Laughlin - Total Immersion
Filed under: Strength Training
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Visualizing the Transition by John Josephs, MS
Filed under: Sports Psychology
With all the focus on training, working on your nutrition plan, a proper taper, etc., it should come as no surprise that there are some incredible catastrophes that happen in the transitioning from swim-to-bike and bike-to-run, also know as T1 and T2. Have you ever looked at the race results and noticed the wide range in transitions times and wondered what took some people so long. Have they turned the transition area into an … read more »
VO2max and Health provided by ACSM Health & Fitness
Filed under: Exercise Science
The Aerobics Center in Dallas, Texas, has concluded a number of investigations demonstrating that VO2max is linked to health. The researchers determined VO2max in thousands of men and women and then tracked their health for a number of years. The least fit men were 3.4 times more likely to die early compared with the fit men. The least fit women were 4.6 times more likely to die early compared with the fit women. Low fitness … read more »
Weight Loss for Athletes by Terry Ritter
Filed under: Exercise Science
For most of us, the coming change of seasons means two things: Getting ready for the coming spring and summer events, and dropping those unwanted pounds from winter. Unfortunately, all of the “low carb” diets in the press aren’t made for those that do serious training. To help my athletes, I have put together a “Ten Commandments of Dieting”, which allows them to gain fitness and loss weight. 1. Drink lots of Water: The fullness … read more »
What Are Antioxidants Good For? By Shereen Jegtvig, About.com Guide
Filed under: Nutrition
Normal 0 false false false MicrosoftInternetExplorer4 /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} What are antioxidants good for? Should I get antioxidants from food or from supplements? Janelle - About.com User Answer: Antioxidants are substances that may protect cells in your body from free radical damage that can occur from exposure to certain chemicals, smoking, pollution, radiation, … read more »
What is a Healthy Lifestyle by John Josephs, MS
Filed under: General Information
Normal 0 false false false MicrosoftInternetExplorer4 /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} What is a Healthy Lifestyle? by John Josephs, MS The reason lifestyle is so important is because your choices often determine how healthy you are. You are defined by these lifestyle choices and responsible for the ultimate effect they have on your health. … read more »
What Is Functional Strength Training
Filed under: Strength Training
By Cedric Bryant Posted May 11, 05:00PM in Ask the Expert 2 Comments Source: ACEFit www.acefitness.org Functional strength training has become a popular buzzword in the fitness industry. Unfortunately, it is also subject to wide interpretation. At the extreme, some individuals believe that by mimicking the explosive, ballistic activities of high-level competitive athletes, they are training in a functional manner. All too often, however, such training programs greatly exceed the physiological capabilities of … read more »
What is Lactate Threshold
Filed under: Exercise Science
Lactate Threshold (LT) is the most important trainable physiological benchmark in endurance training and performance. By definition, LT is the point where your body produces more lactic acid than it can remove. In reality, a person's LT is the best predictor of performance. It is a true indicator of how hard they have trained and how capable they are of exercising close to their aerobic potential (VO2max). As exercise intensity increases, so does your lactic … read more »
What is Overpronation?
Filed under:
Running Biomechanics: Overpronation Corrective Exercises: Wide hips and knock-knees predispose you to excessive pronation at your feet. Rehabilitative exercises should focus on strengthening the muscles that rotate your foot to its outer border, countering pronation. The muscles that raise your legs to the side must also be worked, reducing how close your knees are drawn toward each other. Pronation increases your risk of multiple hip, knee and ankle injuries. Use exercises that reduce your risks of such … read more »
What is VO2max
Filed under: Exercise Science
Maximum aerobic capacity, maximum oxygen consumption, or VO2Max, is a measure of the maximum volume of oxygen your body can process. It also provides a quantitative measure of a person's capacity for ATP (energy) resynthesis. VO2max is expressed in milliliters of oxygen per kilogram of body weight per minute or ml/kg/min. VO2Max is primarily determined by genetics and is also connected to other physiologic factors such as heart size, stroke volume, blood hemoglobin levels, oxidative … read more »