5 Tips For Better Indoor Riding from Saris Power Training Newsletter, 12/11/07
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 Triathlon Pre-Race Checklist by John Josephs, MS
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 »
An Introduction to Bicycle Gearing by John Josephs, MS
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 »
Dynamic Warmup for Runners
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Lactate Threshold - 13 Week Training Plan by KONA Human Performance
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 »
North vs South by John Josephs, MS
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 »
Overtraining by John Josephs
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
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 »
Posture Awareness for the Cyclist or Triathlete by John Josephs
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 »
Preparing For A New Season
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 »
Running Shoes
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
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 »
Swimming: Understanding T-Pace by John Josephs
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 »
The Marathon Taper by John Josephs, MS
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
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 »
Training: A Three-Legged Stool by Hunter Allen
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 »
Understanding Basic Movement Patterns by John Josephs
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 »