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Organized Triathletes Produce Results

An organized triathlete is a good triathlete. When preparing to be in a triathlon one must develop a goal, schedule, and regimen. You want to plan on training for each activity twice a week leaving a seventh day for resting. On top of that day of rest, you should designate a week out of the month as a rest week in order to maintain peak physical condition. Overexertion can lead to much worse health risks than doing no workout at all. For the duration of that week you should dramatically decrease your distance and speed in order to give your body a period of recuperation.

Dedication and Relaxation

Besides the rest week, you should be increasing your speed and/or distance by up to 10% each week after. By doing this you ensure that you are making progress and moving forward toward the goals and plans that you have for yourself and your body. While it is important to make progress, it is imperative to never increase duration or distance by more than 10% as the strain could be very severe. It is largely imperative that you do not go beyond your own limits. It’s also important to have a workout plan rather than just a schedule plan.

Building Your Body Up

When training for something as intense as a triathlon you want to begin with a light warm up in order to engage your muscles and prepare your body for enduring the physical strain that will follow. Starting a swimming exercise with a bit of a light stroke then moving into interval training will be healthier for your body, while also improving your overall time. Before quitting on your workout it’s important to enter a cool down stage where you perform low intensity and low duration in order to acclimate your body back to a station of leisure. In this way, designing a specific workout plan can assist you in maintaining healthy blood pressure and performance.

Stick to the Plan

Once a general plan is established for the workout itself and the time the workout will be, its important to have goals in order to improve. A goal should be both measurable, and achievable. For example, runners use the term sub nine to mean completion of an ironman competition in less than nine hours; however this would be a somewhat impossible goal for a novice or beginner. After first attempting the different activities, a person should then craft improvement goals based upon the 10% rule of thumb and what they know is healthy and safe for their own body.

With that being said, grab a pen and piece of paper and start mapping out plans today. Check back with yourself often and see how you’re doing with your goals. Stay positive and adhere to the structures you set forth for yourself.

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Triathlons: Cycling Equipment Tips for Beginners

qr_cd01_high_mod_frame_blk_11_zStarting out with triathlon training can be an overwhelming task, as athletes are preparing for three sports all at once. Beginners can start the training process by acquiring the proper equipment and accessories needed to train and perform successfully. Cycling equipment covers a vast amount of the overall equipment that athletes will need during a triathlon. The following is a list of the most important items you might want to invest in, when focusing on the cycling part of your training.

Bikes
Triathlon bikes are specialty bicycles, not just any bicycle that you would find at a local sporting goods store. The design of triathlon bikes is important from the tires and wheels to the handlebars and seat. Finding a comfortable seat will be crucial as triathletes often spend a lot of time training and performing during competitions on these bikes. Handlebars should be set properly to height and arm length measures. Tires and wheels should be pressurized to performance level and have a tread ability for all-terrain purposes.

Bikes are easily the most expensive purchase for any triathlete; and the number of options available is astounding. Athletes can choose from bikes starting around $1500, and as they gain experience and knowledge, work their way up to the $10,000 carbon fiber prized machines. It is recommended to start off on a smaller budget and increase over time.

Helmets
Protect yourself at all times by ensuring that your protective headgear is top of line in regards to safety. It is good common practice to put your helmet on every single time you ride, to get a feel for it. Let yourself become accustomed to wearing the helmet that way you are at optimum comfort levels when it comes time for competition.

Shoes and Pedals
Having comfortable, versatile shoes is a key ingredient in ensuring a safe and smooth ride during triathlons. Clipless pedals are actually pedals that you attach your shoes to, which can assist with focus and motion control during your ride. This should be a seemingly easy task, as you will want smooth transitions from ground to bike and bike to ground during your triathlon competitions.

GPS Watches and LifeProof Cases
Having a GPS watch will allow for safety, navigation, and compass control over your location and the course you will be going. If you ever get lost, your GPS watch will not only save you, but possibly your race time. Since you will be transitioning from ground to water and possibly back again, having a LifeProof case for your phone or belongings (should you have them with you), is also recommended.

Sunglasses
Sunglasses are often used in sports to block the glare from the sun, but they are especially important for the cycling portions of triathlons. Not only do sunglasses help maintain full vision as the sun reflects off of the pavement, but they further protect you from wind particles and road debris.

Proper Attire
Having the proper attire can prevent and protect the body from some of the most uncomfortable aspects of long triathlon rides. While many people feel overwhelmed by the costs related to cycling and proper attire, there are many less expensive options available that will still allow you to be comfortable as you train and compete. Consider the weather conditions and outdoor temperatures when shopping for cycling shorts and shirts. Find something breathable and forgiving, as you will be in continuous motion for the duration of the bike ride.

Whether you are starting out with your first training program or you are getting started with one triathlon sport at a time, having the right equipment will be far more valuable in the long run than one might think. Ask questions while searching for your bike, clothes, and gear and don’t be afraid to do a little research on models and brands.

Sprinting and Breathing Swim Set - 2000 Yards

Sprinting and Breathing Swim Set – 2000 Yards

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Total Distance – 2000 Yards

200 yard
warmup with stroke of choice
4×100 yard
sprint breaststroke, resting 0:30 between
4×100 yard
sprint freestyle, resting 0:30 between
8×25 yard
windsprints, resting 0:15 between. No breath entire lenght
200 yard
crawl with bilateral breath
4×100 yard
crawl, sprint every other length, resting 0:15 between
200 yard
warmdown stroke of choice

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Six-Pack Abs Impossible Without Good Nutrition

In a world of fitness, six-pack abs is the dream goal.

When you think about it, it seems simple and easy, isn’t it? The magic formula seems to revolve around a lot of crunches, sit-ups, and leg lifts. That’s a false reality. Crunches alone will not help you flatten your stomach or give you a six-pack.

Getting rid of the belly fat that has accumulated over the muscle is the key; and it isn’t done just by exercise alone.

It’s a combination of losing body fat, gaining muscle, and maintaining a nutritional diet.

Take a look at your nutritional habits. For 2 weeks, keep a log of what you eat, how often you eat, even how you snack and drink. This will show you in black and white what your eating habits are and if you should change them.

ProteinIf you want to work on your six-pack abs, change your diet if you aren’t eating the right foods and in the right way. Nutritionists and dietitians advise eating smaller meals more often through the day, rather than the standard 3 big meals. Doing this will raise your metabolism and burn off calories and fat, which works toward obtaining the six-pack. Three heavy meals slows your metabolism, which burns fewer calories.

Consuming fewer calories is necessary to losing body fat. If you find it hard to do, eat low-calorie food high in fiber, like fruits, vegetables, and grain. Substitute a slice of pizza with a plate of vegetables or fruit. Even with a dip you’ll be eating fewer calories, and it will be easier to burn off.

Portion control is an important part of nutrition. If you’re used to eating seconds, or eating large servings, cut the portions in half. Even eating on smaller plates creates the illusion that your plate is full.

As far as numbers are concerned, your meals should fall something like this:

Carbohydrates-50-60%.
Protein-20-30%.
Fat-20-30%.

Drink a lot of water to help eliminate toxins and waste from your body. Water also helps you feel full, which prevents hunger pangs.

Get a handle on your exercise routine. A low-calorie diet can keep your weight down and prevent fat from storing in your belly, but it won’t build muscle or maintain the muscle you have. So, if you haven’t devised a workout or exercise routine for yourself,  do it now.

Start with cardiovascular exercise. It helps burn fat, sets the stage for a more rigorous abdominal routine later, and will help give the body an overall workout. Stomach crunches alone will not give you overall fitness.

Cardiovascular exercise means getting up and moving around a lot, movement to get the heart and lungs going, like running, dancing, swimming, biking, walking. It can be a lot of fun, and you can do it with other people. You can do these 3 or 5 days a week, in 30 to 40 minute sessions.

Although weight training is essential in building a six-pack, exercise doesn’t have to be specific to the abdomen. It isn’t even     necessary to work on the abs every single day. The best routine targets every muscle groups every other day.

Stretching is a must, before and after every workout, to maintain flexible and supple muscles. Warm-up and cool-down exercises brings relaxation to your muscles and prevents pain, stiffness, and cramps following the workout.

Drink a lot of water between exercises to replace the water you lose while working out.

Carving six-pack abs doesn’t come easy. It will take some time and effort to see results. There are no shortcuts, so don’t buy into every ad you see on TV or in magazines. Pills and supplements aren’t necessary. It takes old-fashioned hard work and know-how. Doing it the safe, informed way will give you true results that you’ve earned.

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Nutrition and Your Detox Diet

Our bodies can’t absorb all the toxins that enter it, so they build up to harmful levels. This is why more and more people are turning to detoxification as an addition to their overall health care routine.

A detoxification is achieved through urine and waste by consuming a lot of fiber, which can be found in fruits and vegetables, supplements, herbs, and products found on the market. Water is a key element too. Water helps flush toxins from our body.

Most people don’t eat the right kinds of food, or if we do, not in the amounts necessary to detoxify our bodies on our own. A little help is required.

Engaging in exercise is another factor in a dietary detox. It will help boost your metabolism, and it will help you sweat off some weight.

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If you’ve never tried a detox diet, the first one may come as a shock to your system. You aren’t used to it, so it will throw your body into survival mode, causing you to feel weak, drained, or tired. But be patient. Understand that this is normal.

Detox isn’t meant for long-term use. It’s to use over a 2-3 day period on occasional use. It isn’t right for everyone —especially children or pregnant women, or those with cancer or other diseases—that’s why consulting a doctor beforehand is a must.

If you abuse your body by smoking, drinking alcohol, or eating junk food, or if you just want to flush your system of poisons, then a detox diet could be for you.

The liver and kidney normally function as our body’s natural detox centers, but if you want a little extra boost, introduce extra fiber and water into your diet. You can drink a delicious protein shake or make yourself a fruit smoothie in the blender, and add the supplements to your liquid meal.

A detox diet should never be your primary method of dieting.

You will want to do this at a time when life’s demands aren’t so pressing. Are weekends free for you? Do you have vacation time coming up? This is a time to devote to yourself, and you may feel unbalanced or tired for the duration, so pamper yourself with some good movies, books, or magazines. If you aren’t the solitary sort, then you and a friend can go on a detox diet together. Sometimes the support is what you need to keep you going.

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Chicken Skewers with Hot Pepper Sauce

Ingredients

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    1/4 CUP EXTRA-VIRGIN OLIVE OIL
    1 TABLESPOON ROSEMARY LEAVES
    1 TEASPOON CHOPPED THYME
    1 TEASPOON CHOPPED OREGANO
    1 TEASPOON GROUND CUMIN
    1 1/2 POUNDS SKINLESS, BONELESS CHICKEN BREAST HALVES, CUT INTO 1 1/2-INCH CUBES
    SALT

HOT PEPPER SAUCE

    1 TEASPOON CUMIN SEEDS
    1 TEASPOON CORIANDER SEEDS
    1 TEASPOON CARAWAY SEEDS
    2 ROASTED HOT RED PEPPERS FROM A JAR, COARSELY CHOPPED
    1 RED THAI CHILE, WITH SEEDS, CHOPPED
    1 GARLIC CLOVE, CHOPPED
    3 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
    1 TABLESPOON FRESHLY SQUEEZED LEMON JUICE
    SALT
    HUMMUS, FOR SERVING

Directions

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1. IN A LARGE BOWL, MIX OLIVE OIL WITH ROSEMARY, THYME, OREGANO AND GROUND CUMIN. ADD CHICKEN AND TOSS. COVER AND REFRIGERATE FOR 2 HOURS OR LONGER.

2. IN A SMALL SKILLET, TOAST CUMIN, CORIANDER AND CARAWAY SEEDS OVER HIGH HEAT, SHAKING THE SKILLET UNTIL SPICES ARE FRAGRANT, OR ABOUT 2 MINUTES. TRANSFER TO A GRINDER AND LET COOL. GRIND TO A POWDER.

3. IN A BLENDER, COMBINE ROASTED HOT RED PEPPERS WITH CHILE, GARLIC, OLIVE OIL, LEMON JUICE, GROUND SPICES AND PUREE. SEASON HOT SAUCE WITH SALT.

4. LIGHT GRILL OR STOVE. THREAD THE CHICKEN PIECES ONTO 10 METAL SKEWERS. SEASON WITH SALT AND GRILL OVER MODERATELY HIGH HEAT, TURNING, UNTIL NICELY CHARRED AND JUST COOKED, ABOUT 16 MINUTES. SERVE SKEWERS WITH THE HOT SAUCE AND HUMMUS.

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No Bake Truffle Cookies (Chewy)

9ff61a63b31f08733612fd95a0bc15f0The holidays are a hard time to stick to food restrictions whether that is a diet or just trying to not overeat. With 87 calories per serving, these low cholesterol no bake cookies will leave your guests satisfied and guilt free. Best of all you’ll have one more task checked off that list in under an hour.

Ingredients

    1 cup dried pitted dates, 4-ounces, chopped
    1 cup water
    1 tablespoon fresh lemon juice
    2 tablespoons honey or agave syrup
    2 tablespoons reduced-fat or no-stir natural chunky peanut butter
    2 tablespoons unsweetened cocoa powder
    1 tablespoon unsalted butter
    1/4 teaspoon kosher salt
    8 full sheets whole wheat graham crackers, finely ground, about 1 1/4 cups
    1/2 cup old-fashioned rolled oats, not instant

DirectionsNobaketrufflecookieschewy_nutritionguide
1. Combine dates, water, and lemon juice in a medium saucepan. Simmer over medium heat, until the mixture resembles a thick paste (typically between 15-20 minutes). Stir in honey, peanut butter, cocoa powder, butter and salt. Evenly mix. Stir in the graham crackers and oats. Remove from heat.

2. Lightly cooking spray pan. Drop tablespoons of the cookie mixture onto the prepared pan. Refrigerate until just chilled and set, about 20 minutes.

Optional. Put shredded coconut, or nuts, or other topping on top of cookies

3. Flatten into a disk. Cover and refrigerate until firm

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One Hour Technique Set – December 11th

OneHourTechniqueSet_1In this week’s swim sets we go over a simple one hour technique set using a few additional pool aids.

Items Needed:
Pullbuoy
Kickboard

If you don’t have either of these items you can find them at a local sporting goods store, endurance store or online. Amazon always seems to have deals going on so finding one on a budget shouldn’t be an issue.

Now that you have your gear in hand head out for an easy warm up of 150 yards. Your main set will start with 8×50 yards with your pullbuoy making sure to take 20 seconds of rest between each 50 yards. After, take an easy 100 yard recovery lap with a stoke of your choice. For the third set you’ll be using your kickboard starting easy and doing 4×75 yards increasing output with each 25 yards. The final set is 250 yards using the pullbuoy.

After you’ve completed the mains set finish up with a 100 yard cooldown. Congrats!

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What to Consider When Choosing A Triathlon Program

Triathlon Programs: What to Consider

Training for a triathlon can be quite overwhelming, especially to those new to the sport. While other athletes participate in strength and endurance training, they essentially are building in preparation for one particular sport. Triathletes however, carry the weight of three. Finding the right training program is crucial to success.

Finding the Right Regime

Athletes training for triathlons have a long road ahead of them, as the process can be demanding and grueling. Training for a triathlon takes time and dedication and trainees should be aware that any program they choose must fit the reality of their daily routines. Reasonable expectations of the time an athlete can dedicate to their program, is an excellent starting point. Once the time is evaluated, a logical program can be selected.

Pick a Coach

Even those who are not seeking professional training may want to invest some time in picking a coach. Perhaps you choose someone who won’t necessarily coach you, but will be a voice of moral support and guidance. Athletes training for top level performance races may want to engage in professional training, as it can increase their knowledge, preparation skills, and overall ability.

Stay Focused

Commit to your program and see it through. It is most important to stay focused during training. Consistency is key during the process, as it will set the tone for race performance. Focus on daily exercise routines, techniques, personalized nutrition plans, and your recovery process.

Create a Calendar

Write daily exercises and routines on the calendar and mark them off as you go along. Keep the calendar in a common area where you will see it as daily reminders and forms of motivation.

Track your performance over time and increase your workouts as your program progresses. Look back on previous days, weeks, and months to remind yourself of how far you’ve come. Having a calendar helps maintain a level of consistency, yet breaks down the program into smaller, sizable pieces that seem less overwhelming.

Once a plan is set in motion, the program will go more smoothly and goals are more easily achieved. Rigorous training requires focus and patience and triathletes will benefit most by sticking to a well-planned program.

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Adapting to Hot and Cold Weather Conditions

Adapting to Hot and Cold Weather

Triathletes compete in all types of weather conditions, though sometimes they face difficulties adapting during races or while in training.

Cold Weather

Physiological changes become more drastic in colder weather as your core temperature drops. It is important to stay warm before and during a workout, because it is more difficult to bring your body temperature back up after it has cooled down. This is critical during cold weather running as the body can begin to shut down as the core temperature lowers and physical adaptations are lost.

Maintaining your carbohydrate and fluid intake levels are also important during cold weather. People often hit a wall and can suffer from cramps and run the risk of dehydration. Studies have shown that explosive energy is lessened in cold temperatures; therefore, stretching and nutrition can impact a triathlete immensely.

Hot Weather

During hotter weather, those in training often notice they are struggling, typically with breathing and this is due to thermal regulation. Internal temperatures rise and the body reacts to control the increase. This internal reaction causes athletes and those in training to move at a slower pace and in turn can impact performance.

Hydration is key in hot weather situations as the body sweats out electrolytes that are necessary for the longevity and performance of each individual. For those who sweat excessively, “hyper-hydration” has been a method that has proven true for many triathletes. It involves a nutrition
supplement that allows the body to store extra water.

Pre-cooling before a long run or workout is also important in hotter weather. Staying cool before can help the body’s internal temperature, maintain lower levels early on.

As for either situation or climate, we know that focus is everything. Persistence. Allow yourself to become acclimated with the temperature, whether it is hot or cold. Studies have shown that the human body takes approximately five days to adapt if consistency is present.