New York Times May 23, 2010

Basso Climbs Back From His Suspension

By SAMUEL ABT

PARIS — A semblance of order returned to the Giro d’Italia on Sunday as an Italian rider won for the fourth successive day after a shutout in the first half of the three-week race and as the favorites began sorting themselves out and moving back up the standings.

At the end of a torturous four climbs in the Dolomites, such stars as Ivan Basso, Cadel Evans, Carlos Sastre, Alexandre Vinokourov and Vincenzo Nibali were high in the overall standings when the race headed into a rest day before a final week of time trials and more mountains.

The 222-kilometer, or 140-mile, stage up Monte Zoncolan was won by Basso, an Italian with the Liquigas team, in his biggest victory since he returned in 2008 from a two-year suspension for doping.

“It’s a great day for me, the best day since my comeback,” Basso told cyclingnews.com. “I’m really happy for what I’ve done. It was hard but when you’re on a climb like the Zoncolan, you don’t think about anything except fighting it with total concentration.”

Cadel Evans, an Australian who rides for BMC and is the world road-race champion, finished second on Sunday, one minute 19 seconds late. Michele Scarponi, an Italian with Androni, was third, 1:30 back.

The 32-year-old Basso, who won the Giro in 2006, now ranks third, 3 minutes 33 seconds down. He will be a prime candidate for overall victory when the Giro finishes Sunday in Verona.

Asked about his chances, Basso was measured. “I want to enjoy this victory first and recover on the rest day, then we’ll see, because there’s still a lot of suffering to come,” he said.

Following Basso in the overall standings are Sastre in fourth place, Evans in fifth, Vinokourov in sixth, Nibali in seventh and Scarponi in eighth. The lowest placed rider in that bunch is just 6:34 behind the overall leader, David Arroyo, a Spaniard with Caisse d’Epargne. He took the pink jersey, the symbol of dominance, on Saturday.

Gone from the upper reaches are most men who were part of a large breakaway of mainly unsung riders who gained more than 12 minutes on the favorites on Wednesday.

Richie Porte, a 25-year-old Australian in his first major race for the Saxo team, lost the jersey on Saturday, falling to second place, which he retained on Sunday, 2:35 behind Arroyo.

No wonder the pack exploded on Sunday: The Zoncolan is a 10.1-kilometer climb and rises 1,200 meters, which means an average grade of 11.9 percent with some stretches as steep as 22 percent. As an antipasto, two climbs before the Zoncolan, the Passo Duron, 4.3 kilometers long, had an average grade of 9.8 percent and some parts that reached 18 percent.

An enormous crowd along the final climb watched Basso, Evans and Scarponi pull away and overtake five riders in an early breakaway on a sunny and pleasant day.

Then, as the road grew steeper, Basso and Evans left Scarponi behind. With just under four kilometers to go, Basso sped away from Evans and rode to triumph through hordes of fans.

The crowds were attracted not only because it was a Sunday but also because Gilberto Simoni, the 38-year-old warhorse for Lampre who comes from the stage’s region in northeast Italy, was attempting to win the Zoncolan climb for the third time. He failed by far. Trailing dozens of riders in his farewell Giro, Simoni nevertheless crossed the line with a wide smile, applauding himself.

The fans also expected to see a coronation of sorts for Nibali, 25, Basso’s teammate. He won the stage Saturday with a powerful attack that left Basso, Evans and Scarponi chasing vainly and cost Porte his pink jersey.

Nibali, an outspoken foe of doping, is regarded as the future of Italian racing, which has been plagued by suspensions and accusations of illegal drug use, like those against Basso. But, as much promise as he exhibits, he was no match up the Zoncolan for Basso. Nibali crossed the line 3:07 behind.

Almost as big a surprise was Arroyo’s managing to keep the pink jersey for another day. As Eusebio Unzue, the manager of Arroyo’s Caisse d’Epargne team from Spain, told the VeloNews Web site beforehand: “David is a brilliant worker, but he is a second-line rider fighting against the first-class captains. Of course, we will fight, but I see the winner coming from behind us.”

With friends like that, as they say, who needs enemies?

In truth, Arroyo, 30 and a professional since 2001, has done well, if not lit up the skies, in previous Grand Tours.

He finished 21st in the Tour de France in 2006 and 19th in the Vuelta a España that same year. In 2007, he finished 10th in the Giro and 13th in the Tour. And last year he was 11th in the Giro. His next big test comes Tuesday when the riders will tackle a 12.9-kilometer uphill time trial at the Plan de Corones. The final 5.2 kilometers will be staged on a specially laid dirt track up to a ski resort.

A Bike, A Box and A Quarter Hour

By Mark Riedy

Aside from having to use hex wrenches, packing a bike isn't much different from packing and wrapping a Christmas present. In fact, in the time it takes you to drive to your local shop to have them do it, you can do it yourself, and put the 40 or so bucks you saved toward your adventure.

Minute 01: You’ll need a box, preferably a bike box. A hard-shell container such as Trico's Iron Case ($310; www.tricosports.com) is best, but we've shipped hundreds of bikes in plain, brown cardboard without a hitch. (We like the one that Cannondale uses to ship its bikes; ask your local shop if they have an extra.) Scribble your name and contact info liberally on the outside of the carton.

Minute 02: Lean, sit, place your bike in a stable position. Clamping it in a repair stand is helpful, but not necessary. Unthread your pedals and remove the seat/seat post (lightly snug the binder bolt after the post has been removed to prevent losing binder and clamp during transport). Pile everything you've just pulled off in a spot where it will be impossible to leave behind. Then remove the stem/bar from the fork. Tighten the headset top cap back onto the tube to prevent loss during shipping. Slip off the front wheel and pull the skewer out. Place it in the pile of stuff you've already removed. Some shipping cartons, like those from Cannondale, require removal of the rear wheel. You know the drill.

Minute 05: Grab bubble wrap, newspaper or foam (pipe insulation works great) and cover essential parts of frame, fork, wheels. Go crazy. It doesn't cost much more to do it correctly. Zip-tie your bar/stem/ shifters/levers to the drive side of the bike's top tube and your wheel(s) to the non-drive side.

Minute 10: Slip pedals, seat post/saddle, skewers and anything else you've pulled off into a plastic bag or large envelope (a Tyvek FedEx Pak works great) and tuck neatly into the box. Seal the box with packing tape--lots of it.

Minute 15: Double-check your work area--have you left anything behind? It's not likely that you'll find QR skewers near the airport in San Jose, Costa Rica.

Source:  Bicycling Magazine, May 2010

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 to appreciate them again and believe if performed correctly, they may have greater value than squats. Deadlifts require more effort from the musculature on the backside of your body, so they'll help you develop strength and power where you need it most. The common mistake and cause of many injuries: rounding your back. Keep your back flat and your chest up. When your back is no longer flat, the set is over.

2. Single-Leg Squat

I used to think everyone needed to squat. Now I know everyone needs to bend their knees and I actually think many of the single-leg variations are better for beginners. Try working on single-leg strength and squat mobility simultaneously with movements like the single-leg squat (for strength) and the sumo squat-to-hamstring stretch (for mobility).

3. One-Arm Row

For a while, I thought chin-ups were more important than rows, but now I think most people are way too upper trap dominant—that is, their upper trapezius muscles overpower their rhomboids. To turn on these all-important back muscles, try the one-arm dumbbell row.

4. Ab Wheel Rollout

I always thought the ab wheel was a really stupid piece of exercise equipment that could cause injury. Now I think it's the key to core training. You can get a similar effect with a loaded barbell or Valslides, like this: Start by kneeling on the floor, with your hands on the Ab Wheel handles, barbell, or Valslides, using an overhand grip. Start with the bar close to your thighs. Keeping your abs braced and your back flat, push the bar forward. Roll forward as far as you can, then contract your abs and pull with your arms to return to the starting position.

5. Lunge

I used to think lunges were a waste of time, but I’ve come to use them as an advanced exercise. Beginners should always start with split squats and progress to the dynamic version, the lunge. The key is to establish the mobility first before you make the movement more dynamic.

About The Author

Michael Boyle – Michael Boyle is one of the world’s leading experts in the area of performance enhancement.

What can you do differently this season to actually improve your performance?  Allow me to explain to you the most important physiological fitness variable thatyou 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 maximal steady-state workload at the lactate threshold (McKardle, Katch, & Katch 1996).

Your LT is the point in exercise intensity where your cardiovascular system can no longer deliver adequate oxygen to the working muscles and the body no longer has a balanced exchange of oxygen intake and the removal of Lactic Acid (LA), the waste byproducts produced by the anaerobic energy system.  Therefore, LT isis the level of physical performance at which the muscles produce more LA than can be removed by the liver and muscle enzyme (buffering) systems.  However, it's not the LA that is the problem, it's the excess amount of LA and the problems it subsequently creates.  When LA starts to accumilate , one of the primary detrimental changes that occur is that it raises the blood pH levels creating a very acidic environment for normal function. The greater your performance is above your LT, the more faster LA will accumulate. This accumilation  eventually leads to fatigue and you will either have to slow your pace and/or stop. There is a very fine line or physiological  tipping point where this occurs.   If you train with a heart rate (HR) monitor or a power meter (PM) and have been previously tested, you should be aware of your LT limit.  If not, your LT can be identified more subjectively when your breathing begins to get more labored.

"You reap what you sow."

What can you do to prevent this?  Well the simple answer to this is to slow down and return to your aerobic energy zone.  But to get the most from your training,  you need to train specifically to improve your LT.  By knowing your LTHR or LT power, you can do interval training to increase the level of your LT and make those numbers higher, thereby, increasing you aerobic energy zone as well.  This is also referred to as your Aerobic Threshold (AT).

Another benefit of having a higher LT and AT is you'll be able to oxidize or burn more fat as fuel and be able to preserve you limited reserve of stored muscle glycogen.  This will make you more efficient in burning fuel for training and exercise. This becomes more critical as the distance of your training and racing increases. Be specifiic, train your LT, and reap the benefits.

At rest and under steady-state exercise conditions, there is a balance between blood lactate production and blood lactate removal (Brooks 2000).

LT refers to the intensity of exercise at which there is an increase in blood lactate  as shown by the upswing slope to the left and the green markers indicating higher blood lactate levels..

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 must realize that as cyclist riding on the rode, we are mere "lap dogs" in a world of Pit Bulls and Rottweilers.  However, sometimes like a smaller dog, we can be our own worst enemy by trying to act like a big dog and risk getting injuried.  Is it worth it?

I've lived all over Jacksonville for the past 20 years and have participated in all the large group rides in the area.   There is a common thread that runs through all of these rides, in the front of these groups, the speed get very fast.  And when they get fast, safety is often disregarded and courtesy for motorists is neglected.  There is often a direct relationship between how fast a cyclist can go and how arrogant they can become in this situation.  This arrogance turns into a sense of entitlement and the road become their own.  Motorists must wait and yield.  If an unexpected motorist happen upon these cyclists and is unaware of the dynamics, trouble can ensue escalating rapidly into a road rage situation. The cyclists try to justify their reckless actions and claim to the road out of a concern for thier own welfare and a disregards for others.

Recently,  I was doing my warm up on Ponte Vedra Blvd. heading south to Mickler's from thePonte Vedra Lodge.   The morning Lodge group ride was heading north finishing their ride. Generally, at this point, the speed is fast and the cyclist are positioning themselves for the sprint that culminates the ride.   At the front of the pack, the cyclists were 4 to 5 abreast with one rider riding across the yellow center line in the opposite lane,  They literally were taking up the entire road.  However, this is usually the normal behavior in all of the fast group rides, not just this particular ride.  Cars were in the back waiting to come around the group but the cyclists were oblivious  and made it impossible. The law states in Florida that cyclist may ride two abreast when not impeding traffic.  Bob Mionske, cycling attorney and writer for Bicycling magazine recently wrote, "Helping motorist safely pass your group by singling up when you can will go a long way in improving cyclist's-motorist's relations.  It's a small courtesy worth extending." (1)

I know a few experienced ride leaders at the beach that often offer up suggestions to try and help control these rides.  They regularly takes the responsibility to organize the rides in terms of speed and route.  Their intent is to make the rides safer for everyone, cyclist and motorist alike.  However, in situations like the one previously mentioned, their opinions are usually disregarded and predetermined ride plans ignored by cyclist who are faster or more popular.  

Being a cyclist with over 30 years experience, I must admit that I have broken most of the road rules that I am addressing in this article.  I know how the rush of adrenaline can cause one to make bad decisions.  Locking on to someone's wheel in a sprint situation will make you ignore everything around you at that moment.  However, as a coach, I now have the responsibility to teach my clients and everyone who will listen that this doesn't make it right.  My advice is to not follow the example of the ones who choose to disregard safety for personal satisfaction.  Being fast doesn't mean you are right.  Riders in the position of responsibility should set an example and teach road etiquette, courtesy and safety to all riders.  In addition to coaches, bike shop owners and their employees are in a primary position to distribute information regarding bicycle safety and set an example when they are on their bikes.  Cyclists will look to you as an example of how to ride and will emulate your actions. You have a prime opportunity to set the standard of safety. 

It is often assumed that there is power in numbers when we ride our bicycles on the road, but when the range of talent and the group gets too large, it becomes unsafe.  Training is training and racing is racing and the two should not be confused.  When the "pack" adopts a racing mentality this sets a bad image when motorist are involved.  There is plenty of room in the country to ride hard, but when you head out and come back, everyone needs to be under control and set a good example.

I personally try to acknowledge any act of courtesy by motorists by waving my hand or nodding my head in their direction as a gesture to say "thanks."  When you are confronted in situations with motorist, try to make eye contact and wait to see what they will do.  Do not assume they see you.  The worst situation that can happen on the road is a motorist speeding up to pass you, then turning in front of you.  This happened to be about 25 years ago and I hit the side of the car.  The motorist never stopped.  Now when I'm on my bike, I always expect this when a car is next to me.  Pay attention and be alert.  Look and listen.  Do not listen to an iPod. It is a distraction. You need all your senses to protect you and hearing is very important.  And one more thing, always wear a helmet. Always.  (See picture at left)

Do the right thing and be an example.

Train hard, train smart.

1.  Mionske, B., Two By Two, Bicycling, May, 2010, p 28.

Sprinters

Unfortunately your browser does not hava JavaScript capabilities which are required to exploit full functionality of our site. This could be the result of two possible scenarios:

1. You are using an old web browser, in which case you should upgrade it to a newer version. We recommend the latest version of Firefox.
2. You have disabled JavaScript in you browser, in which case you will have to enable it to properly use our site. Information on enabling JavaScript.

Step 1 Assume a 1/2 kneeling position on the floor with your right leg forward, left leg back, and your torso, right tibia (shinbone) and left upper thigh all vertical and perpendicular to the floor. Position both arms in a sprinter's stance, squeezing the arms to your sides with a 90-degree bend in each elbow, fingers extended, thumbs tucked against your index finger, and wrists in the neutral position (neither flexed or extended). Step 2 Your left arm should be cocked forward with your fingers tips level with your chin-to-nose area (forming a triangle). Your right arm should be cocked backwards from your shoulder with your finger tips level with your pant pocket (forming another triangle). Step 3 Depress and retract your scapulae (pull your shoulders down and back) without arching your low back and your head should face forward, aligned with your spine. Maintain this scapulae and head position throughout the movement. Step 4 Upward Movement: Exhale and explode upwards from your glutes, driving your left knee forward and upward while simultaneously driving your left arm backwards and right arm forward from your shoulders. Maintain the 90-degree bend in your elbows, and keep the arms squeezed against your sides. Dorsi-flex the left ankle (point toes towards your shin bone) during your movement. Step 5 Continue driving forward until your right leg and hip are fully extended (double extension at both the hip and knee) and torso is vertical to the floor. Step 6 Lowering Movement: Hold this double-extended position briefly before slowly returning back to your starting position. Repeat with the opposite leg. Step 7 Exercise Variation: This dynamic movement can be progressed by: (1) Exploding up onto your toes during the "Upward Movement" phase and holding this triple-extended position (ankle, knee and hip extension) briefly or (2) hold a resistance cable or band in the hand that is forward-cocked when you are in your starting position.

"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 athlete needs the assistance of a trained professional to assess their posture and movement in order to prevent potential injuries and correct muscular imbalances.  The coach can then create a plan of exercises to correct muscular imbalances before loading a person with high intensity training.  Prescribing a personal exercise program or training plan without proper assessments can be counterproductive and is potentially harmful to athletes. 

Nutrition is vital to creating the total athlete and improving performance.  Most athletes feel they can eat and drink anything they want since they train hard and burn calories during their workouts.  Performance is directly affected by nutrition. KONA will educate clients about nutritional needs and proper supplementation. Every triathlete, runner and cyclists needs to understand their nutritional needs to optimize their training and racing.  Athletes must know exactly how many calories/hour and fluid requirements/hour they need for maximum performance.  On race day, there is no guess work, it's automatic and nutritional needs are already predetermined by training.

Triathlon 101

By Randy Lefko

Introduction

Triathlons or swim-bike-run endurance competitions, can range from sprint races with a quarter mile swim in open water, a 10-15 mile bike ride and a 3-4 mile run to the finish to a full Ironman of 140.6 miles and even double and triple Ironman events.  Finishing times ranged from less than an hour to a 17 hour time limit for Ironman events.

Evaluation

“When deciding on training for a triathlon event, athletes need to specifically match their athletic abilities or experience with a triathlon of equivalent distance,” said long-time Ironman coach John Josephs of Florida, himself a two-time Ironman finisher, certified USA Cycling and USA Triathlon coach and president of KONA Human Performance.  Josephs’ first step is to interview an athlete, discuss his athletic abilities; running times, coaching, nutrition, natural talents, goals and objectives and also general family life in order to create a balanced approach of training, occupation and family life.  “A self evaluation process can be done with a coach, a fellow triathlete or even oneself and will indicate to a coach and to the athlete whether or not there will be time constraints on his effort involving ordinary life,” said Josephs. “There is a lot of time commitment to doing triathlons and if a job takes you on airplanes twice a week, that’s a factor. If you have six children in different levels of school, that’s a factor. If you live in an area where a pool is 22 miles away, that’s a factor. A coach can optimize as much time as is necessary to achieve the goal. There is also an athleticism factor, for example, a collegiate runner who never swam or a competitive cyclist who doesn’t run.”  There is a lot to be considered and family support is important.

The Swim

Obviously, equipment for triathlons includes access to a pool with appropriate swim gear; goggles, swim suit, swim cap; a good fitting bicycle and running shoes and attire.

Starting with the swim, most cities have a recreation pool, YMCA’s or, as a last resort for safety reasons, ocean or lake swimming. “Try to find a master’s swim team where they have coaches that can teach proper stroke mechanics,” said Josephs. “Learning to proper swimming technique is essential. Swimming efficiency is the key in triathlons.  Speed is secondary.  Many people who say they can swim don’t realize the bad habits they have developed when their dad taught them to swim when they were children.  Most swim programs will have an assessment phase when athletes sign up.”  Josephs also suggested local high school coaches as resources, online coaches or local triathlon club members. There are also weekend camps such as Total Immersion, designed at teaching proper stroke mechanics for aspiring swimmers from a non-swimming background.

The Bicycle

The bicycle is the area of the triathlon where the most money and tinkering is done, said Kent Lofton, owner of About Bicycles in Orange Park, Fl and winner of numerous mountain and road bike championships in his 30 years of competitive cycling.  “Some people will show up in their first triathlon with the garage clinker, finish the race, realize that the investment for a better bike would be worth it for the next race,” said Lofton, himself a triathlon competitor. “Most of the time improvements in a triathlon race come from the cycling partly because of the technological advancements done to bikes. You can spend anywhere from $400 to $4,000.”  Lofton emphasized that a gradual increase in dollars spent for upgrades should follow the training improvements of the athlete. “If the athlete is already good on his bike, I suggest concentrating on improving the swim and getting better on the run first before spending a big chunk of money on the bike.”  Bike shops are normally staffed with competitive cyclists or triathletes that can answer many beginners’ questions. Bike shops also have many contacts for group rides where novices can get technique and training advice.

The Run

For the run, a good set of shoes, lightweight shorts and shirt, or maybe a hat and socks are basic to any workout.  “You want something breathable that doesn’t absorb sweat when it’s hot and something warm, but not bulky if it’s cold,” said Owen Shott, owner of Jacksonville Running Company and a competitive road racer. “As for shoes, be honest in how far you think you can run and start there.” Many running stores, including Jacksonville Running Company, are now equipped with leg, gait and stride analysis equipment that can be done quickly in the store to better fit the many types of running shoes with an athlete’s physique.  “We video-tape runners on a treadmill and watch how they land and take off, then we can see how their knees and hips align and make a proper suggestion of a matching running shoe,” said Shott. “Every runner has a little quirk in their running style and we try to accommodate that.”

Goals and Objectives

One of the biggest questions an athlete looking to finish a triathlon is “Which race?” James Ellisor, a Florida Ironman triathlon finisher who has traveled the world competing in the ultra distance event says if you want to finish a long race, train for it specifically and realize that if you think you want to do an Ironman, ask yourself if you can continue moving, i.e., swim, bike and run for almost an entire day. Ellisor has finished many Ironman races in the 11-12 hour range.

“There is a ton of sprint and middle distances triathlons all over the United States and a novice should start with a local sprint race, get the feel of the day, then progress accordingly,” said Ellisor. “It’s very demoralizing to think you are ready for a half ironman and be reduced to walking the 13.1 mile run part or dropping out from exhaustion.” Ellisor suggested doing the three segments of your chosen race at least once a week. For instance, a quarter mile swim, 12 mile bike, 3 mile run triathlon may take a hour or more to finish, but doing the events individually in training will ease your mind on race day. “Be comfortable that you can at least do all three parts without exhaustion,” said Ellisor. “Once you are at the race, the excitement of it all kicks in the adrenalin and gives you the energy to get to the finish line with a smile.”

Nutrition

One of the more popular slogans in triathlon lore is “I tri, therefore I eat,” and while the idea of the phrase is true, what a triathlete eats before, during and after an event, is as critical as the training relative to the distance you are training for.  “You only get out of your body what you put into it or garbage in, garbage out,” said Josephs. “Training for any race can be quickly negated by improper nutrition either before or during the race.”  Many triathles think because they train so much, they can eat anything they like.  Well informed triathletes are very astute to their intake of the type and number of calories versus energy expended. There is a fine line to avoid disaster on race day, especially in a half or full ironman event.”  Josephs suggests a dietician or certified nutritionist can suggest healthy high-energy, low fat foods along with a daily journal to record what and when you eat. Generally, an endurance diet consists of approximately 60-65% carbohydrates, 15% protein, and 20-25% fat.  Five smaller meals a day are better than 3 large meals.  This allows your body’s metabolism to remain active, thereby, burning more fat for fuel.  “There are plenty of stories of some world class athletes eating odd things to get through races like jelly beans, bagels and drinking cokes for additional energy.  However, the majority of triathletes have every calorie planned out in detail according to race expectations,” said Josephs. Nutrition is the fourth event in a triathlon.  You need to nail your nutrition on race day!  This is not the time to “wing it” or try something new.   The time to practice your nutrition plan is during training. “If you fail to plan, you plan to fail.”  All the good training goes out the window if your nutrition is bad.  Nutrition is the KEY! 

Strength Training

Any training plan must be supplemented with a structured strength training plan specific to the sport(s) one is practicing to compete.  Josephs, a NSCA certified strength and conditioning specialist and a CHEK exercise coach, recommends functional strength and core training.  Functional strength training mimics the movements and includes specific muscle groups required in swimming, biking and running.  Functional training should include exercises that incorporate multiple joint and muscle groups performed in a multiplanar fashion (saggital, frontal and transverse plane).   Triathletes must have a very strong core to support their movements, thereby, delaying fatigue and reducing the possibility of injury.

Additionally, Josephs recommends that you start with a posture and movement assessment to identify muscular imbalances and faulty movement patterns.  Next, work on technique and form and progress slowly following a seasonal periodization plan.  A periodization plan breaks your training into small weekly training segments allowing your body to develop incrementally toward your race date with built in rest days and recovery.  Remember, your body does not get stronger when you are training, it gets stronger when you rest and recover.

Race Day

All three athletes, Josephs, Ellisor and Lofton agree that race day should be a fun day. “The training is sometimes harder to do than the race,” said Lofton. “It’s every day, with work and kids, bad weather, and all the other things about life. Race day is when it all goes away.” Josephs suggest a check list for the two or three days before a race in order to avoid missing something due to nervousness and anxiety.  “If you have equipment needed, final two days of training, travel itinerary, race day nutrition and all the little things prior to a race written down, the chances of forgetting something is reduced,” said Josephs. “No sense training for six months and then forgetting a bike helmet.”  Ellisor writes his race nutrition on his arm with a marker so he is reminded to eat and drink during his long day. “It’s very easy to get lost in the race action and forget to drink water on the bike or eat in the transition from bike to run and then pay for it when the body shuts down in the final hours of the race,” said Ellisor, a 12-hour finisher for the Ironman triathlon. “Eat right and often and you will finish with a big smile. And that is the reward.”