Have you noticed how food is becoming medicine? Cheerios lowers your cholesterol. Activia yogurt keeps you regular. Milk builds strong bones. We no longer are encouraged to eat food simply because it tastes good. It should also correct some medical condition we have.
There is a similar trend going on in sports nutritional products. Athletes seem to be coming to the conclusion that sports bars, protein drink mixes, electrolyte concoctions and more are healthy and a good source of what we need to improve performance. Athletes comment on such supplements as if it is a foregone conclusion that this stuff is not only healthy, but also the best source of whatever it is we need to become faster and more enduring.
I believe just the opposite: A diet high in such highly processed stuff (I don’t think of them as “food”) is unhealthy. Nature has been making foods such as fruits and vegetables for millions of years. We have survived quite nicely eating these along with animal products. Such foods seem to have everything we need to not only survive as a species but to thrive as athletes.
On the other hand, sports nutrition scientists have been making their stuff for about 30 years. And it’s only been for the last 15 years or so that athletes have preferred to carry a bar in their pocket on a bike ride rather than a banana. Now we’ve come to the point where many (most?) think that the best possible food to eat post-workout is something out of a plastic bag. Some even carry this preference for sports nutritionals into their daily lives eating stuff throughout the day that was unheard of just months ago.
Here are a few guidelines I believe will help you when it comes to making food selections.
• If the product comes in plastic packaging eat it only in very small portions, preferably during exercise, and then only because of convenience.
• If the product has more than five ingredients listed on the package it’s best avoided or eaten in very limited quantities. Eat these only when “real” food is not readily available.
• The foods you should be the most wary of are those that proclaim loudly to be “healthy” or “all natural.”
• Typically, the more expensive a product is per calorie, the less healthy it is.
• The less advertising there is for a food, the healthier it is.
• If your grandparents could not have eaten it, it’s best avoided.
This is not to say that you should never eat sports bars or the like. There are times and situations when they are convenient. But the primary time to eat them is during exercise, and then only very long or very intense workouts. Generally, if you are in decent shape and the workout lasts less than two hours all you need is water, assuming you had a meal sometime in the last few hours before starting the session. For such short workouts you really don’t need all of that sugar or the other stuff (protein, sodium, magnesium, vitamins, minerals, etc) we’re told are some how necessary for sports performance.
For optimal health and sports performance simplify your diet.
Showing posts with label Article. Show all posts
Showing posts with label Article. Show all posts
June 25, 2012
June 09, 2012
After Exercise Ice Bath - Does It Help Recovery?
When I switched from Iron distance triathlon training to sprint distance training my legs were constantly sore and fatigued for 4 straight weeks. I was walking the line of over training. Last week I started soaking in ice baths after my speed days to see if I could speed up my recovery time. This entire week my legs have felt great. I'm convinced, ice baths are a miracle training tool! I found a lot of articles on ice baths on the web, I found this one on runners magazine. I found it a great read, enjoy.
Ice Baths: Cold Therapy
Ice baths are one of the most effective ways to offset the damage done on a run. Published 08/01/2008
Nikki Kimball, a physical therapist in Bozeman, Montana, was named USATF's Ultrarunner of the Year in 2004, 2006, and 2007.
Long runs are essential to the training distance runners because they enable the body to adapt to running greater distances safely and efficiently. Unfortunately, long runs also increase the runner's risk of injury, which can result in unplanned—and unwelcome—time off. One simple way to offset the risks inherent to long bouts of running is cold-water immersion, known to many runners as the ice bath.
Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. "Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles," says David Terry, M.D., an ultrarunner who has finished both the Western States 100-Mile Endurance Run and the Wasatch Front 100-Mile Endurance Run 10 consecutive times.
Though you could use individual ice packs, cold-water immersion generally produces a greater and longer lasting change in deep tissues and is more a more efficient means of cooling large groups of muscles simultaneously. The discomfort associated with sitting in a tub full of ice water scares off some athletes. I admit that after my long runs I'd rather reward myself with a hot shower and a big plate of scrambled eggs than an ice bath. However, I have been running ultramarathons for nearly 10 years without any significant injuries, and I credit my ritual of post-workout ice baths for much of my orthopedic health.
Over those years, I've discovered tricks to make the ice bath experience more tolerable. First, I fill my tub with two to three bags of crushed ice. Then I add cold water to a height that will cover me nearly to my waist when I sit in the tub. Before getting in, I put on a down jacket and a hat and neoprene booties, make myself a cup of hot tea, and collect some entertaining reading material to help the next 15 to 20 minutes pass quickly.
Though scientific research exists to support the use of ice baths to promote recovery, no exact protocol has been proven better than others. In general, water temperatures should be between 50 to 59 degrees Fahrenheit, and immersion time should ranges from 10 to 20 minutes. Among top runners, I see ice bath techniques that vary within and on either side of these ranges. My favorite method is the post-race soak in a cold river or lake with fellow competitors.
Long runs are essential to the training distance runners because they enable the body to adapt to running greater distances safely and efficiently. Unfortunately, long runs also increase the runner's risk of injury, which can result in unplanned—and unwelcome—time off. One simple way to offset the risks inherent to long bouts of running is cold-water immersion, known to many runners as the ice bath.
Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. "Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles," says David Terry, M.D., an ultrarunner who has finished both the Western States 100-Mile Endurance Run and the Wasatch Front 100-Mile Endurance Run 10 consecutive times.
Though you could use individual ice packs, cold-water immersion generally produces a greater and longer lasting change in deep tissues and is more a more efficient means of cooling large groups of muscles simultaneously. The discomfort associated with sitting in a tub full of ice water scares off some athletes. I admit that after my long runs I'd rather reward myself with a hot shower and a big plate of scrambled eggs than an ice bath. However, I have been running ultramarathons for nearly 10 years without any significant injuries, and I credit my ritual of post-workout ice baths for much of my orthopedic health.
Over those years, I've discovered tricks to make the ice bath experience more tolerable. First, I fill my tub with two to three bags of crushed ice. Then I add cold water to a height that will cover me nearly to my waist when I sit in the tub. Before getting in, I put on a down jacket and a hat and neoprene booties, make myself a cup of hot tea, and collect some entertaining reading material to help the next 15 to 20 minutes pass quickly.
Though scientific research exists to support the use of ice baths to promote recovery, no exact protocol has been proven better than others. In general, water temperatures should be between 50 to 59 degrees Fahrenheit, and immersion time should ranges from 10 to 20 minutes. Among top runners, I see ice bath techniques that vary within and on either side of these ranges. My favorite method is the post-race soak in a cold river or lake with fellow competitors.
May 14, 2012
Ride solo to build aerobic threshold
My notion of a base ride is a long, steady workout with heart rate mostly in zone 2. This is roughly a well-conditioned athlete’s aerobic threshold. Riding two or more hours at this effort challenges the body to make some improvements. One is to become better at using fat for fuel while sparing muscle glycogen stores. The longer your races are, the more important this shift is. The other critical shift has to do with increasing the capillary bed in the working muscles. The more capillaries you have the easier it is to get fuel and oxygen to the muscle. There are other benefits also, but for now we’ll focus on these.
The problem with this base workout is that it seems too easy at first so the athlete is tempted to abandon the 2 zone and start riding variably paced with hard and easy efforts – fartlek intervals, essentially. And by so doing reduces the aerobic benefits of the day’s workout.
The aerobic threshold ride is sort of like Chinese water torture. What at first seems easily manageable eventually becomes challenging. One has to have the patience to hang in there to see what I mean. (This is one of the numerous reasons why I so often say that patience is necessary to be a good endurance athlete.) Ride for two, three, four hours at this effort and you soon learn what the aerobic system is all about.
Doing such a workout with a group presents problems, however. The greatest is that not everyone’s heart rate 2 zone produces the same power or speed. The highly fit, usually young riders are talking easily while riding in zone 2 – as they should be. The slower, usually older riders who try to keep up are often well out of zone 2 but determined to hang on. While this workout is best done alone, if in a group the best option is for the group to split up into smaller groups of like ability.
The problem with this base workout is that it seems too easy at first so the athlete is tempted to abandon the 2 zone and start riding variably paced with hard and easy efforts – fartlek intervals, essentially. And by so doing reduces the aerobic benefits of the day’s workout.
The aerobic threshold ride is sort of like Chinese water torture. What at first seems easily manageable eventually becomes challenging. One has to have the patience to hang in there to see what I mean. (This is one of the numerous reasons why I so often say that patience is necessary to be a good endurance athlete.) Ride for two, three, four hours at this effort and you soon learn what the aerobic system is all about.
Doing such a workout with a group presents problems, however. The greatest is that not everyone’s heart rate 2 zone produces the same power or speed. The highly fit, usually young riders are talking easily while riding in zone 2 – as they should be. The slower, usually older riders who try to keep up are often well out of zone 2 but determined to hang on. While this workout is best done alone, if in a group the best option is for the group to split up into smaller groups of like ability.
May 07, 2012
Base phase of training and weight loss
During the Transition period after your last race season you probably gained some weight. That is expected. And it’s probably a good thing - depending on how much weight you gained. Trying to stay at your optimal race weight year round is not good for your health. It’s also not good for your psyche. Staying focused on maintaining race weight 12 months of the year, regardless of your training load, requires a monk-like lifestyle of continual sacrifice and near suffering.
So I hope you’ve enjoyed life a bit and gained some weight in the last few weeks. The Base period is the time to start trimming down any excess beyond your best training weight. Training weight is a bit heavier than race weight. Your training weight by the end of the Base period may be roughly three to five percent more than your race weight – the weight you will have on the day of your first A-priority race. The higher workload of the Build period should be enough to gradually bring your training weight down to your racing weight by race day.
The extra calories you are burning as you move into the Base period may be enough to help you accomplish this initial weight loss. If not then you need to become more aware of your eating habits and modify them appropriately. Keeping a food log is a proven way of doing this.
Athletes who have been through this weight-loss process before generally know what they need to do to shed the extra flab. What I have found works best with the athletes I’ve coached is to greatly reduce their intake of starch and sugar replacing these foods with non-starchy fruits and vegetables. Examples of starchy foods are pastries, cereal, bagels, bread, corn, rice and potatoes. Limit your intake of such foods to the first 30 minutes following your long aerobic endurance and higher-intensity muscular endurance workouts. This will compromise your recovery a bit, but it’s better to do that now than in the last few weeks before your A race when recovery is becoming increasingly important to race performance.
So I hope you’ve enjoyed life a bit and gained some weight in the last few weeks. The Base period is the time to start trimming down any excess beyond your best training weight. Training weight is a bit heavier than race weight. Your training weight by the end of the Base period may be roughly three to five percent more than your race weight – the weight you will have on the day of your first A-priority race. The higher workload of the Build period should be enough to gradually bring your training weight down to your racing weight by race day.
The extra calories you are burning as you move into the Base period may be enough to help you accomplish this initial weight loss. If not then you need to become more aware of your eating habits and modify them appropriately. Keeping a food log is a proven way of doing this.
Athletes who have been through this weight-loss process before generally know what they need to do to shed the extra flab. What I have found works best with the athletes I’ve coached is to greatly reduce their intake of starch and sugar replacing these foods with non-starchy fruits and vegetables. Examples of starchy foods are pastries, cereal, bagels, bread, corn, rice and potatoes. Limit your intake of such foods to the first 30 minutes following your long aerobic endurance and higher-intensity muscular endurance workouts. This will compromise your recovery a bit, but it’s better to do that now than in the last few weeks before your A race when recovery is becoming increasingly important to race performance.
April 30, 2012
Aerobic Capacity
Aerobic Capacity. Exercise physiologists generally agree that there are only three things you can improve to become physiologically more fit for endurance sports performance: aerobic capacity, lactate threshold and economy. Ultimately, these are the reasons you train. So what are they and how do you improve them? I'll discuss aerobic capacity now and come back to lactate threshold and economy in a few days.
Also referred to as VO2 max, aerobic capacity is your ability to use oxygen to produce energy. The more oxygen your body can process the more energy you can produce and the greater your output (power or pace). It’s common to find that the fastest athletes in a race have the highest aerobic capacities of the entrants. The farther down the race results you go typically the lower the athletes’ aerobic capacities. But don’t take this to mean that knowing your VO2 max tells you how fast you will go or how well you will do compared with others in your race category. The two other physiological factors – lactate threshold and economy – also play a major role in race outcomes. One of these by itself does not constitute all of what it takes to race fast.
Aerobic capacity is literally at the heart of success in endurance sport. Improvements in aerobic capacity have largely to do with how much blood (which contains oxygen) the heart pumps out to the working muscles with every beat. This is called “stroke volume” and has a lot to do with how much aerobic capacity you have. A purpose of training is to improve your stroke volume. There are basically two ways to do this. The first is to focus on the volume of your training. The heart responds to lots of time spent at higher-than-resting intensity (above about 50 percent of VO2 max) by becoming more efficient and effective which ultimately means pumping more blood per beat.
The other way to improve aerobic capacity is by doing high-intensity intervals, especially those done at about the power or pace associated with your VO2 max. At that intensity your heart rate is approaching maximum, so these are very hard efforts. This method will produce a higher stroke volume sooner than by relying only on volume. Most experienced athletes employ both strategies.
There are other physiological contributors to aerobic capacity such as aerobic enzymes found in the muscles, blood vessel diameter and ability to dilate, blood volume and related hematocrit (red blood cells). Many athletes seem to believe their lungs are the deciding factor when it comes to aerobic capacity. Training produces insignificant changes in lung volume.
Body weight also has a lot to do with aerobic capacity. The formula for determining VO2 max is expressed in terms of milliliters of oxygen consumed per kilogram of body weight per minute. What this means is that as you lose body weight, especially fat as opposed to sport-specific muscle, your VO2 max increases. And most of us have experienced this at both ends of the weight spectrum. When we have gained weight it’s harder to run or ride a bike uphill. Conversely, when body weight has been low the effort of exercise is decreased at any given power or pace. This is clearly the affect of body weight on aerobic capacity.
Aerobic capacity is largely dependent on who your parents were. Research (Bouchard, 1986) has shown that identical twins have nearly identical aerobic capacities. While genetics probably sets the boundaries for the upper limit of your VO2 max, proper training can take you to near the upper limit. But also bear in mind that there are two other physiological factors that contribute to endurance performance.
Also referred to as VO2 max, aerobic capacity is your ability to use oxygen to produce energy. The more oxygen your body can process the more energy you can produce and the greater your output (power or pace). It’s common to find that the fastest athletes in a race have the highest aerobic capacities of the entrants. The farther down the race results you go typically the lower the athletes’ aerobic capacities. But don’t take this to mean that knowing your VO2 max tells you how fast you will go or how well you will do compared with others in your race category. The two other physiological factors – lactate threshold and economy – also play a major role in race outcomes. One of these by itself does not constitute all of what it takes to race fast.
Aerobic capacity is literally at the heart of success in endurance sport. Improvements in aerobic capacity have largely to do with how much blood (which contains oxygen) the heart pumps out to the working muscles with every beat. This is called “stroke volume” and has a lot to do with how much aerobic capacity you have. A purpose of training is to improve your stroke volume. There are basically two ways to do this. The first is to focus on the volume of your training. The heart responds to lots of time spent at higher-than-resting intensity (above about 50 percent of VO2 max) by becoming more efficient and effective which ultimately means pumping more blood per beat.
The other way to improve aerobic capacity is by doing high-intensity intervals, especially those done at about the power or pace associated with your VO2 max. At that intensity your heart rate is approaching maximum, so these are very hard efforts. This method will produce a higher stroke volume sooner than by relying only on volume. Most experienced athletes employ both strategies.
There are other physiological contributors to aerobic capacity such as aerobic enzymes found in the muscles, blood vessel diameter and ability to dilate, blood volume and related hematocrit (red blood cells). Many athletes seem to believe their lungs are the deciding factor when it comes to aerobic capacity. Training produces insignificant changes in lung volume.
Body weight also has a lot to do with aerobic capacity. The formula for determining VO2 max is expressed in terms of milliliters of oxygen consumed per kilogram of body weight per minute. What this means is that as you lose body weight, especially fat as opposed to sport-specific muscle, your VO2 max increases. And most of us have experienced this at both ends of the weight spectrum. When we have gained weight it’s harder to run or ride a bike uphill. Conversely, when body weight has been low the effort of exercise is decreased at any given power or pace. This is clearly the affect of body weight on aerobic capacity.
Aerobic capacity is largely dependent on who your parents were. Research (Bouchard, 1986) has shown that identical twins have nearly identical aerobic capacities. While genetics probably sets the boundaries for the upper limit of your VO2 max, proper training can take you to near the upper limit. But also bear in mind that there are two other physiological factors that contribute to endurance performance.
April 23, 2012
Wellington to take break from triathlon
I found this article on Hawaii24/7. I think she could win more Kona races than any triathlete ever. I was disappointed to see her step away, even if it is only temporary.
Four-time world champion and World Ironman Distance Record Holder, Chrissie Wellington has announced she will be taking a break from competing in Ironman during 2012 to explore other opportunities, including publication of her autobiography, “A Life Without Limits.”
Wellington, who won her fourth World Championship in Kona, Hawaii, last October and maintained her unbeaten record at Ironman distance – making it 13 victories from 13 races – made the announcement Monday, Jan. 16 in London.
“I’ve given absolutely everything to Ironman over the past five years. However, this year I’ve decided to take a break as I would like to spend more time focusing on other pursuits including dedicating more time to my chosen charities, the publication of my book and more active promotion of the sport in the UK, as well as giving myself the chance to explore and seize new opportunities within triathlon and outside,” she said.
Wellington said she believes she would not be able to pursue different goals while dedicating the energy and time needed to compete in Ironman events.
“The past five years have been absolutely incredible and I am extremely happy, proud and content with everything that I have achieved in the sport – topping it all off with the race of my life in Kona last year,” she said. “I have always seen triathlon as a part of my life, rather than the be all and end all, and am looking forward to a little more variety and balance by pursuing other interests, as well as spending more time with my family and friends.”
Wellington said she looks forward to being able to spend more time around the sport without the commitment of full time Ironman training and racing.
Ironman: Women’s season gets interesting
MEDIA RELEASE
Chrissie Wellington’s announcement that she is “taking a break from competing in Ironman during 2012 to explore other opportunities” has opened the door for some dramatic women’s racing through the 2012 season.
2010 Ironman world champion Mirinda Carfrae (the Australian runner up to Wellington in 2009 and 2011) and Kona Points Ranking leader Leanda Cave (Great Britain) now head into the 2012 season as the women to beat. Both, however, will be challenged by an unprecedented level of women’s competition.
Wellington has enjoyed an unparalleled career in the sport. She is unbeaten in all of her Ironman and full-distance events, holds the course record in Kona and also the world-best time for the full distance.
Her withdrawal from the 2010 Ironman World Championship dramatically changed the event, but also opened the door for athletes like Carfrae, Cave and Switzerland’s Caroline Steffen to gain higher profile.
Last year’s race in Kona was the closest women’s race in over a decade – due, in part, to injuries Wellington had sustained heading into the race, but also a sign of how competitive the women’s Ironman field has become.
“I didn’t grow up with childhood dreams of becoming a professional athlete, and even when I did so in 2007 I never had any aspirations of racing at, or even winning, the World Ironman Championship,” she said. “Consequently, the biggest highlight of the past five years has been the huge element of surprise. The fact that, at every step, I have somehow defied what I ever thought possible for my body and mind, to achieve. I feel so incredibly fortunate and grateful to have found a sport that I love; to have had the opportunity to make that passion my career, to have forged countless new and lasting friendships; to have experienced some of the world’s most beautiful places, and of course to have developed a platform on which I can now build. This is by no means the end, merely another chapter and i cant wait to see what the future holds!”
A look at the top-12 finishers from last year’s race in Kona shows how fast the top women are.
Another Great Britain athlete, Rachel Joyce, finished in the top-five for the second year in a row in Kona. (Karin Thuerig, the sixth place finisher from last year’s race, has announced her retirement from the sport.)
Germany’s Sonja Tajsich, seventh last year, has a number of Ironman titles to her credit and could contend for the world title this year.
Heather Wurtele (Canada) won two Ironman races in 2011 (St. George and Lake Placid) before rounding out her season with an eighth-place finish in Kona.
Fast-running Caitlin Snow (USA) is just a bike ride away from being a contender at the world championship.
Spain’s Virginia Berasategui has multiple top-five finishes in Kona, while Scotland’s Catriona Morrison has yet to show her potential in Kona after dominating Ironman wins in Lanzarote and Texas over the last few years.
Rounding out the top-12 from Kona last year was Ironman France champion Tine Deckers (Belgium).
There are two other athletes who seem destined to compete at the highest levels of the sport over the next few years. Like Wellington before her, American Mary Beth Ellis burst onto the Ironman scene with three dramatic wins in 2011, including the fastest Ironman debut with her impressive win in Austria.
Ironman 70.3 world champion Melissa Rollison also exploded into the Ironman picture (should she move to the full distance in 2012) with her dominating performance in Las Vegas.
Suffice it to say that the Ironman world will certainly miss Wellington through the 2012 season, but also has a lot to look forward to.
Four-time world champion and World Ironman Distance Record Holder, Chrissie Wellington has announced she will be taking a break from competing in Ironman during 2012 to explore other opportunities, including publication of her autobiography, “A Life Without Limits.”
Wellington, who won her fourth World Championship in Kona, Hawaii, last October and maintained her unbeaten record at Ironman distance – making it 13 victories from 13 races – made the announcement Monday, Jan. 16 in London.
“I’ve given absolutely everything to Ironman over the past five years. However, this year I’ve decided to take a break as I would like to spend more time focusing on other pursuits including dedicating more time to my chosen charities, the publication of my book and more active promotion of the sport in the UK, as well as giving myself the chance to explore and seize new opportunities within triathlon and outside,” she said.
Wellington said she believes she would not be able to pursue different goals while dedicating the energy and time needed to compete in Ironman events.
“The past five years have been absolutely incredible and I am extremely happy, proud and content with everything that I have achieved in the sport – topping it all off with the race of my life in Kona last year,” she said. “I have always seen triathlon as a part of my life, rather than the be all and end all, and am looking forward to a little more variety and balance by pursuing other interests, as well as spending more time with my family and friends.”
Wellington said she looks forward to being able to spend more time around the sport without the commitment of full time Ironman training and racing.
Ironman: Women’s season gets interesting
MEDIA RELEASE
Chrissie Wellington’s announcement that she is “taking a break from competing in Ironman during 2012 to explore other opportunities” has opened the door for some dramatic women’s racing through the 2012 season.
2010 Ironman world champion Mirinda Carfrae (the Australian runner up to Wellington in 2009 and 2011) and Kona Points Ranking leader Leanda Cave (Great Britain) now head into the 2012 season as the women to beat. Both, however, will be challenged by an unprecedented level of women’s competition.
Wellington has enjoyed an unparalleled career in the sport. She is unbeaten in all of her Ironman and full-distance events, holds the course record in Kona and also the world-best time for the full distance.
Her withdrawal from the 2010 Ironman World Championship dramatically changed the event, but also opened the door for athletes like Carfrae, Cave and Switzerland’s Caroline Steffen to gain higher profile.
Last year’s race in Kona was the closest women’s race in over a decade – due, in part, to injuries Wellington had sustained heading into the race, but also a sign of how competitive the women’s Ironman field has become.
“I didn’t grow up with childhood dreams of becoming a professional athlete, and even when I did so in 2007 I never had any aspirations of racing at, or even winning, the World Ironman Championship,” she said. “Consequently, the biggest highlight of the past five years has been the huge element of surprise. The fact that, at every step, I have somehow defied what I ever thought possible for my body and mind, to achieve. I feel so incredibly fortunate and grateful to have found a sport that I love; to have had the opportunity to make that passion my career, to have forged countless new and lasting friendships; to have experienced some of the world’s most beautiful places, and of course to have developed a platform on which I can now build. This is by no means the end, merely another chapter and i cant wait to see what the future holds!”
A look at the top-12 finishers from last year’s race in Kona shows how fast the top women are.
Another Great Britain athlete, Rachel Joyce, finished in the top-five for the second year in a row in Kona. (Karin Thuerig, the sixth place finisher from last year’s race, has announced her retirement from the sport.)
Germany’s Sonja Tajsich, seventh last year, has a number of Ironman titles to her credit and could contend for the world title this year.
Heather Wurtele (Canada) won two Ironman races in 2011 (St. George and Lake Placid) before rounding out her season with an eighth-place finish in Kona.
Fast-running Caitlin Snow (USA) is just a bike ride away from being a contender at the world championship.
Spain’s Virginia Berasategui has multiple top-five finishes in Kona, while Scotland’s Catriona Morrison has yet to show her potential in Kona after dominating Ironman wins in Lanzarote and Texas over the last few years.
Rounding out the top-12 from Kona last year was Ironman France champion Tine Deckers (Belgium).
There are two other athletes who seem destined to compete at the highest levels of the sport over the next few years. Like Wellington before her, American Mary Beth Ellis burst onto the Ironman scene with three dramatic wins in 2011, including the fastest Ironman debut with her impressive win in Austria.
Ironman 70.3 world champion Melissa Rollison also exploded into the Ironman picture (should she move to the full distance in 2012) with her dominating performance in Las Vegas.
Suffice it to say that the Ironman world will certainly miss Wellington through the 2012 season, but also has a lot to look forward to.
Economy
Exercise physiologists generally agree that there are only three things you can improve to become physiologically more fit for endurance sports performance: aerobic capacity, lactate threshold and economy.
Economy, it has to do with how efficiently you use oxygen while exercising. Measuring oxygen used is just another way of measuring energy during exercise since in the human body how much oxygen you use also tells you how much energy you’re expending. Your economy is much like the economy rating for a car. – how many miles per gallon of gas. Only in the case of exercise it’s how many milliliters of oxygen per mile.
The longer the race is the less important aerobic capacity becomes and the more important economy is. This is because at the longer distances you exercise at a lower percentage of your aerobic capacity. So having a big VO2max won’t be of great benefit. But wasting even a little energy per stroke or stride due to poor economy will add up to a lot of wasted energy – and a slow performance – in a long race.
We know what can be done to boost your aerobic capacity. You can do lots of miles and mix in high-intensity intervals. Economy is a bit different. There are some things you have control over, but many you can do nothing about. For example, we know that for swimming being tall with long arms and legs and big feet improves economy. Unfortunately, you can’t change those. In the same way, for cycling having a long femur bone relative to your total leg length improves economy. For running being short and small are good for your economy. As an endurance athlete economy is improved by having a greater percentage of slow twitch muscle fibers. And there are other improvements to our physiology we would also make if we had control over them such as increasing the number of mitochondria we have (these are the little powerhouses in the muscle cell that produce energy). These are all things we have little or no control over.
So what things can you control to improve your racing efficiency and use fewer milliliters of oxygen per mile? The most common technique. You must realize that if you decide to go this route and make changes to your current technique that there will be a period of time during which you become less efficient. This will show up as a higher than normal heart rate at any given speed or power. And it may take weeks if not months to make the new technique your normal. At that point you should be faster at the same heart rates as before.
Others that are beneficial for the bike and run are reducing excess body weight and using lighter equipment. Then there are sport-specific efficiency improvers. The most notable is aerobars on the TT or tri bike along with other aerodynamic equipment such as wheels, helmet and bike frame. As a swimmer you can improve economy by improving the flexibility of your shoulders and feet, especially the ability to point your toes. Interestingly, the research shows that having less flexibility in the ankle joint makes for more economical running as this appears to improve the release of energy stored in your calf muscle with each footstrike.
Training components that improve economy are intensity and frequency. Training at a high speed or power has been shown to make athletes more economical at all speed and power outputs including the lower range. But it doesn’t work both ways. Going very slowly doesn’t pay off with greater economy at the high end of speed and power.
One of the best ways to improve your technique and therefore your efficiency is to do your sport frequently even if each session is very brief. For example, for a triathlete to become a more efficient swimmer with only two hours a week to devote to it, swim four times a week for 30 minutes each time. That will improve your efficiency sooner than doing two, one-hour swims each week.
Plyometric exercises have also been shown to improve economy in both runners and cyclists. This involves doing explosive jumping, bounding and hopping drills. For the run brief, powerful hill repeats are much like plyometrics.
There is still a great deal of debate about whether or not traditional strength training with weights improves economy. I believe it does as I have seen so many of the athletes I’ve coached over the years improve their performances remarkably after a winter of lifting weights – provided they did exercises which closely mimic the movements of the sport. Doing curls is unlikely to make you a better runner. But doing step ups may help.
In summarizing the three physiological fitness determiners remember that aerobic capacity is largely the result of your genetics as optimized by steady training over many years. And the longer your race is the less significant this is to performance, even though it wouldn’t hurt to have a high VO2max. Lactate threshold is highly trainable and you should see a steady improvement in your speed or power when you reach this threshold. Economy may be the best determiner of performance of the three. But, as mentioned, we don’t know a whole lot about it and much of what is known to be important is out of your control. The things you do have some measure of control over often take a long time to accomplish (e.g., changing your technique), are difficult to achieve (e.g., lower body weight) or are expensive (e.g., lighter bike).
Economy, it has to do with how efficiently you use oxygen while exercising. Measuring oxygen used is just another way of measuring energy during exercise since in the human body how much oxygen you use also tells you how much energy you’re expending. Your economy is much like the economy rating for a car. – how many miles per gallon of gas. Only in the case of exercise it’s how many milliliters of oxygen per mile.
The longer the race is the less important aerobic capacity becomes and the more important economy is. This is because at the longer distances you exercise at a lower percentage of your aerobic capacity. So having a big VO2max won’t be of great benefit. But wasting even a little energy per stroke or stride due to poor economy will add up to a lot of wasted energy – and a slow performance – in a long race.
We know what can be done to boost your aerobic capacity. You can do lots of miles and mix in high-intensity intervals. Economy is a bit different. There are some things you have control over, but many you can do nothing about. For example, we know that for swimming being tall with long arms and legs and big feet improves economy. Unfortunately, you can’t change those. In the same way, for cycling having a long femur bone relative to your total leg length improves economy. For running being short and small are good for your economy. As an endurance athlete economy is improved by having a greater percentage of slow twitch muscle fibers. And there are other improvements to our physiology we would also make if we had control over them such as increasing the number of mitochondria we have (these are the little powerhouses in the muscle cell that produce energy). These are all things we have little or no control over.
So what things can you control to improve your racing efficiency and use fewer milliliters of oxygen per mile? The most common technique. You must realize that if you decide to go this route and make changes to your current technique that there will be a period of time during which you become less efficient. This will show up as a higher than normal heart rate at any given speed or power. And it may take weeks if not months to make the new technique your normal. At that point you should be faster at the same heart rates as before.
Others that are beneficial for the bike and run are reducing excess body weight and using lighter equipment. Then there are sport-specific efficiency improvers. The most notable is aerobars on the TT or tri bike along with other aerodynamic equipment such as wheels, helmet and bike frame. As a swimmer you can improve economy by improving the flexibility of your shoulders and feet, especially the ability to point your toes. Interestingly, the research shows that having less flexibility in the ankle joint makes for more economical running as this appears to improve the release of energy stored in your calf muscle with each footstrike.
Training components that improve economy are intensity and frequency. Training at a high speed or power has been shown to make athletes more economical at all speed and power outputs including the lower range. But it doesn’t work both ways. Going very slowly doesn’t pay off with greater economy at the high end of speed and power.
One of the best ways to improve your technique and therefore your efficiency is to do your sport frequently even if each session is very brief. For example, for a triathlete to become a more efficient swimmer with only two hours a week to devote to it, swim four times a week for 30 minutes each time. That will improve your efficiency sooner than doing two, one-hour swims each week.
Plyometric exercises have also been shown to improve economy in both runners and cyclists. This involves doing explosive jumping, bounding and hopping drills. For the run brief, powerful hill repeats are much like plyometrics.
There is still a great deal of debate about whether or not traditional strength training with weights improves economy. I believe it does as I have seen so many of the athletes I’ve coached over the years improve their performances remarkably after a winter of lifting weights – provided they did exercises which closely mimic the movements of the sport. Doing curls is unlikely to make you a better runner. But doing step ups may help.
In summarizing the three physiological fitness determiners remember that aerobic capacity is largely the result of your genetics as optimized by steady training over many years. And the longer your race is the less significant this is to performance, even though it wouldn’t hurt to have a high VO2max. Lactate threshold is highly trainable and you should see a steady improvement in your speed or power when you reach this threshold. Economy may be the best determiner of performance of the three. But, as mentioned, we don’t know a whole lot about it and much of what is known to be important is out of your control. The things you do have some measure of control over often take a long time to accomplish (e.g., changing your technique), are difficult to achieve (e.g., lower body weight) or are expensive (e.g., lighter bike).
April 16, 2012
Lactate Threshold
I found this article on Joel Friel's old blog. This article is one of three, each article explains 1 of the 3 ways you can improve your fitness in endurance athletics. I'll republish all three articles here on my blog. He hasn't posted on his blog in years, but it's still a great read.
Exercise physiologists generally agree that there are only three things you can improve to become physiologically more fit for endurance sports performance: aerobic capacity, lactate threshold and economy
While aerobic capacity gets a lot of ink in endurance-sport magazines, for the competitive athlete the lactate threshold is what the bulk of the hard training should focus on. Your aerobic capacity isn’t going change a lot if you’ve been training and racing seriously for three or more years. But you may be able to bump your lactate threshold up a lot.
So what is lactate threshold? We need to start with a little biochemistry to understand this measure of intensity.
As your body uses carbohydrate to create energy it creates a by-product inside the working muscle cells called lactic acid. As the intensity of a workout increases this liquid begins to seep out of the muscle cell into the surrounding space and blood stream. In so doing it changes its composition by giving off hydrogen ions. It’s now called lactate. Despite its “bad boy” reputation, lactate is actually a beneficial substance for the body during exercise as it is used to create more energy so that exercise may continue. It’s the hydrogen that is the real bogey man. This is what causes the burning sensation in your muscles and the heavy breathing at high effort levels. Measuring lactate levels in the blood is a convenient way of estimating how much hydrogen is in the body. The more intense the workout, the greater the amount of lactate released into the blood — and the more hydrogen ions interfering with muscle contractions. (By the way, neither lactate or hydrogen ions cause the muscle soreness you may experience the day after a hard workout. That's another of the myths that refuses to die in sport. Some day I will do a post just on such old saws.)
Lactate threshold is sometimes referred to as anaerobic threshold. While sports scientists may argue about the differences between these two terms, for athletes there is little reason for concern. Both are essentially the high intensity at which you begin to “red line.” On a perceived exertion scale of 1 (low) to 10 (high) you redline at about 7 or 8. Whatever your heart rate, power or pace is at this moment is your lactate threshold intensity. The higher this is as a percentage of your aerobic capacity the faster you will race, especially in steady-state events such as triathlons or endurance running races. It’s common with fit athletes for their lactate thresholds to fall in the range of 80 to 85 percent of their aerobic capacities.
Most well-conditioned athletes can sustain this level of intensity for about an hour. Because of this there is a new term created by Hunter Allen and Dr. Andrew Coggan, the authors of Training and Racing With a Power Meter, to describe this intensity – functional threshold. This is the average bike power (functional threshold power – FTPw) or running pace (functional threshold pace – FTPa) you can maintain for one hour. Simple.
If you are using heart rate to determine your training zones, your lactate threshold heart rate (LTHR) is your average heart rate for a one-hour race effort. This is unique to the sport, so your rowing, cross-country skiing, swimming, cycling and running LTHRs are likely to be different. And therefore your heart rate zones will also be unique to each sport.
The body has two ways of improving your lactate threshold as a result of training. It can come to better tolerate the acid and it can also become more effective at removing the acid. As with all aspects of fitness, the way to train your body to tolerate and remove hydrogen ions is by training at your lactate threshold. This, then, is the best marker of training intensity. That’s why I base heart rate zones on it rather than on maximum heart rate.
Exercise physiologists generally agree that there are only three things you can improve to become physiologically more fit for endurance sports performance: aerobic capacity, lactate threshold and economy
While aerobic capacity gets a lot of ink in endurance-sport magazines, for the competitive athlete the lactate threshold is what the bulk of the hard training should focus on. Your aerobic capacity isn’t going change a lot if you’ve been training and racing seriously for three or more years. But you may be able to bump your lactate threshold up a lot.
So what is lactate threshold? We need to start with a little biochemistry to understand this measure of intensity.
As your body uses carbohydrate to create energy it creates a by-product inside the working muscle cells called lactic acid. As the intensity of a workout increases this liquid begins to seep out of the muscle cell into the surrounding space and blood stream. In so doing it changes its composition by giving off hydrogen ions. It’s now called lactate. Despite its “bad boy” reputation, lactate is actually a beneficial substance for the body during exercise as it is used to create more energy so that exercise may continue. It’s the hydrogen that is the real bogey man. This is what causes the burning sensation in your muscles and the heavy breathing at high effort levels. Measuring lactate levels in the blood is a convenient way of estimating how much hydrogen is in the body. The more intense the workout, the greater the amount of lactate released into the blood — and the more hydrogen ions interfering with muscle contractions. (By the way, neither lactate or hydrogen ions cause the muscle soreness you may experience the day after a hard workout. That's another of the myths that refuses to die in sport. Some day I will do a post just on such old saws.)
Lactate threshold is sometimes referred to as anaerobic threshold. While sports scientists may argue about the differences between these two terms, for athletes there is little reason for concern. Both are essentially the high intensity at which you begin to “red line.” On a perceived exertion scale of 1 (low) to 10 (high) you redline at about 7 or 8. Whatever your heart rate, power or pace is at this moment is your lactate threshold intensity. The higher this is as a percentage of your aerobic capacity the faster you will race, especially in steady-state events such as triathlons or endurance running races. It’s common with fit athletes for their lactate thresholds to fall in the range of 80 to 85 percent of their aerobic capacities.
Most well-conditioned athletes can sustain this level of intensity for about an hour. Because of this there is a new term created by Hunter Allen and Dr. Andrew Coggan, the authors of Training and Racing With a Power Meter, to describe this intensity – functional threshold. This is the average bike power (functional threshold power – FTPw) or running pace (functional threshold pace – FTPa) you can maintain for one hour. Simple.
If you are using heart rate to determine your training zones, your lactate threshold heart rate (LTHR) is your average heart rate for a one-hour race effort. This is unique to the sport, so your rowing, cross-country skiing, swimming, cycling and running LTHRs are likely to be different. And therefore your heart rate zones will also be unique to each sport.
The body has two ways of improving your lactate threshold as a result of training. It can come to better tolerate the acid and it can also become more effective at removing the acid. As with all aspects of fitness, the way to train your body to tolerate and remove hydrogen ions is by training at your lactate threshold. This, then, is the best marker of training intensity. That’s why I base heart rate zones on it rather than on maximum heart rate.
April 09, 2012
core strength
We read a lot about core strength training any more, but I’ve found most people really don’t know what it means. Most seem to think it means strong stomach muscles. It goes well beyond that. Core strength could be called “torso” strength. It has to do with small and big muscles from your armpits to your groin. These core muscles stabilize the spine, support the shoulders and hips, drive the arms and legs and transfer force between the arms and legs. It’s very much akin to the foundation of a house.
When a triathlete has poor core strength it may show up in several ways. It’s most obvious in running. Poor core strength is evident in a dropping hip on the side of the recovery leg with the support-leg knee collapsing inward regardless of what the foot may be doing. Especially in running, injury is common when core strength is inadequate.
Excessive pronation is supposed to cause unstable knees and hips. Stable feet should not result in hip drop and medial knee wobble. The difference is core strength. For swimming and cycling it is less obvious. Poor core strength in swimming may result in “fishtailing” – the legs and hips wiggle from to side as the hand and arm “catch” is made. Sometimes this is due to faulty stroke mechanics, so it’s hard to differentiate. But poor stroke mechanics may even result from poor core strength in this case.
In cycling poor core strength can show up as a side-to-side rocking of the shoulders and spine when the pedal is pushed down, even when the saddle is the right height and the rider is not excessively mashing the pedals. This is generally most evident when climbing seated.
There is little doubt, even if it’s not always obvious, that poor core strength results in a loss of power in all three sports.
How do you know if your core strength is adequate? One way is to have a physical therapist do a physical assessment. Find one who works with endurance athletes and tell him or her that you would like a head-to-toe exam to pinpoint weaknesses and imbalances that could reduce performance or lead to injury. And also find out what is recommended to correct any problems found. These fixes may be strengthening exercises, flexibility exercises or postural improvement. This is perhaps the best way of finding out, but there is a cost. The exam generally takes about an hour. I have each of the athletes I coach do this every winter. It’s provides a great start on core strength training.
While quite a bit less effective, another way is to have someone video tape you while running looking for the dropping recovery-side hip shown above. You’re likely to miss the details as for the untrained eye there appears to be little difference in techniques even when the movement faults are gross. Use a treadmill and shoot the video from the back. Tuck your shirt in so you can watch the waistband of your running shorts on the video to see if it dips when the recovery leg swings through. And check the knee of the support leg to see if it is buckling in slightly. You will probably have to view this in slow motion several times to see the unwanted movements if there are any.
If you go the self-help route and determine that you need to improve core strength I’d recommend picking up Core Performance Endurance by Mark Verstegen. This is one of the best books I’ve found on core strength training for endurance athletes.
When a triathlete has poor core strength it may show up in several ways. It’s most obvious in running. Poor core strength is evident in a dropping hip on the side of the recovery leg with the support-leg knee collapsing inward regardless of what the foot may be doing. Especially in running, injury is common when core strength is inadequate.
Excessive pronation is supposed to cause unstable knees and hips. Stable feet should not result in hip drop and medial knee wobble. The difference is core strength. For swimming and cycling it is less obvious. Poor core strength in swimming may result in “fishtailing” – the legs and hips wiggle from to side as the hand and arm “catch” is made. Sometimes this is due to faulty stroke mechanics, so it’s hard to differentiate. But poor stroke mechanics may even result from poor core strength in this case.
In cycling poor core strength can show up as a side-to-side rocking of the shoulders and spine when the pedal is pushed down, even when the saddle is the right height and the rider is not excessively mashing the pedals. This is generally most evident when climbing seated.
There is little doubt, even if it’s not always obvious, that poor core strength results in a loss of power in all three sports.
How do you know if your core strength is adequate? One way is to have a physical therapist do a physical assessment. Find one who works with endurance athletes and tell him or her that you would like a head-to-toe exam to pinpoint weaknesses and imbalances that could reduce performance or lead to injury. And also find out what is recommended to correct any problems found. These fixes may be strengthening exercises, flexibility exercises or postural improvement. This is perhaps the best way of finding out, but there is a cost. The exam generally takes about an hour. I have each of the athletes I coach do this every winter. It’s provides a great start on core strength training.
While quite a bit less effective, another way is to have someone video tape you while running looking for the dropping recovery-side hip shown above. You’re likely to miss the details as for the untrained eye there appears to be little difference in techniques even when the movement faults are gross. Use a treadmill and shoot the video from the back. Tuck your shirt in so you can watch the waistband of your running shorts on the video to see if it dips when the recovery leg swings through. And check the knee of the support leg to see if it is buckling in slightly. You will probably have to view this in slow motion several times to see the unwanted movements if there are any.
If you go the self-help route and determine that you need to improve core strength I’d recommend picking up Core Performance Endurance by Mark Verstegen. This is one of the best books I’ve found on core strength training for endurance athletes.
March 26, 2012
Why You Need a Power Meter
I got this article from Joe Friels blog. He doesn't post on his blog anymore, but there are still some great articles on it.
Why You Need a Power Meter
Should you buy a power meter? After all, they aren’t cheap and sport is already expensive. You’ve spent a small fortune on bicycles and all of their assorted and costly components. And don’t forget the entry fees, travel to races, special foods and supplements, and on, and on, and on.
And why get a power meter since you already have a perfectly good heart rate monitor? It’s just one more gizmo to have to figure out.
So why should you get a power meter? The short answer is that you simply are more likely to achieve your race goals by training—and racing—with a power meter than without. It is the most affective tool you can get to go faster on a bike.
Here’s Why
Don’t get me wrong, heart rate monitors are great intensity-measuring devices, also. But heart rate by itself actually doesn’t tell you much. It’s like the tachometer on a car—it tells you how hard the engine is working. Nothing more.
For example, what if your heart rate is 10 beats higher than usual? What does that mean? Is it good or bad? The only way to answer that question is to know if you were putting out more power or less than usual.
Input data such as heart rate isn’t meaningful until it is compared with some measure of output. Output is critical to success; input isn’t. After all, they don’t give awards at races to those who worked the hardest or had the highest heart rates (input), but rather to those who had the fastest time which results from high power (output).
Let’s get back to why you should get a power meter.
No More Guessing
Should you buy a power meter or fast wheels? Given the choice I’d recommend a power meter every time. When it comes to speed the engine is always the most important part. A power meter will help you develop a bigger one. With sleek wheels you still have a small engine.
How do they make your engine bigger? Power meters remove most of the guesswork that goes into training and racing. For example, I’ve known athletes who when doing intervals with heart rate monitors don’t call the work interval “started” until their heart rates reach the targeted level which could take several minutes. During that time they are guessing how hard to work. With a power meter you soon learn that the interval starts as soon as the power hits the targeted zone—which means right away. You get the intensity correct immediately with no guesswork. The intervals don’t taper off near the ends any more either. This means no wasted training time and precise intensity.
Also, realize that you’re not trying to train the heart solely when doing intervals or any workout, for that matter. In fact, what happens in the muscles during workouts, not the heart, is really the key to your success. Heart rate monitors, while quite valuable to training, have many believing that training is just about the heart. It isn’t. Power meters allow you to focus more on muscle.
Cheating With Power
Using a power meter in a long steady-state race such as a triathlon or long time trial is almost like cheating. When everyone else is fighting a head wind, excitedly going too fast down wind or guessing how hard to push when going up hill, the athlete with a power meter is just rolling along at the prescribed power. He or she will produce the fastest possible ride given the conditions so long as the optimal target power has been determined through training and observed closely during the race. While something similar can be done with heart rate there are some confounding factors such as the excitement of a race, cardiac drift, the acute effect of diet and the slow response of pulse on hills, accelerating out of corners or when passing others.
Power meters also provide highly accurate details about how your fitness is changing throughout the season. I test the athletes I coach regularly using a combination of heart rate and power. Without this information I really wouldn’t know for sure if they are making progress. I’d just be guessing. Now I can precisely compare output with input by dividing the average (or, preferably, “normalized”) power for a workout by the average heart rate. An increasing value for similar workouts tells me fitness is improving.
Moving On Up
There are many benefits of training with power. But perhaps the best indicator of their value for performance is the elite athletes who use them. Power meters are common with pro road cyclists and they are becoming increasingly popular with pro triathletes. Cyclists are increasingly using them. Age group triathletes have been slow to adopt this technology, which is unusual. Over the past twenty years triathletes were the first to adopt such innovations as aero bars, beam bikes, deep-dish rims, clipless pedals and gels.
The trend is definitely toward the adoption of power meters in road racing, triathlon and mountain biking. Many are leaning that a power meter will help them race faster. Start setting aside a few bucks aweek so that some day you can get one. It will definitely change how well you train and race.
Why You Need a Power Meter
Should you buy a power meter? After all, they aren’t cheap and sport is already expensive. You’ve spent a small fortune on bicycles and all of their assorted and costly components. And don’t forget the entry fees, travel to races, special foods and supplements, and on, and on, and on.
And why get a power meter since you already have a perfectly good heart rate monitor? It’s just one more gizmo to have to figure out.
So why should you get a power meter? The short answer is that you simply are more likely to achieve your race goals by training—and racing—with a power meter than without. It is the most affective tool you can get to go faster on a bike.
Here’s Why
Don’t get me wrong, heart rate monitors are great intensity-measuring devices, also. But heart rate by itself actually doesn’t tell you much. It’s like the tachometer on a car—it tells you how hard the engine is working. Nothing more.
For example, what if your heart rate is 10 beats higher than usual? What does that mean? Is it good or bad? The only way to answer that question is to know if you were putting out more power or less than usual.
Input data such as heart rate isn’t meaningful until it is compared with some measure of output. Output is critical to success; input isn’t. After all, they don’t give awards at races to those who worked the hardest or had the highest heart rates (input), but rather to those who had the fastest time which results from high power (output).
Let’s get back to why you should get a power meter.
No More Guessing
Should you buy a power meter or fast wheels? Given the choice I’d recommend a power meter every time. When it comes to speed the engine is always the most important part. A power meter will help you develop a bigger one. With sleek wheels you still have a small engine.
How do they make your engine bigger? Power meters remove most of the guesswork that goes into training and racing. For example, I’ve known athletes who when doing intervals with heart rate monitors don’t call the work interval “started” until their heart rates reach the targeted level which could take several minutes. During that time they are guessing how hard to work. With a power meter you soon learn that the interval starts as soon as the power hits the targeted zone—which means right away. You get the intensity correct immediately with no guesswork. The intervals don’t taper off near the ends any more either. This means no wasted training time and precise intensity.
Also, realize that you’re not trying to train the heart solely when doing intervals or any workout, for that matter. In fact, what happens in the muscles during workouts, not the heart, is really the key to your success. Heart rate monitors, while quite valuable to training, have many believing that training is just about the heart. It isn’t. Power meters allow you to focus more on muscle.
Cheating With Power
Using a power meter in a long steady-state race such as a triathlon or long time trial is almost like cheating. When everyone else is fighting a head wind, excitedly going too fast down wind or guessing how hard to push when going up hill, the athlete with a power meter is just rolling along at the prescribed power. He or she will produce the fastest possible ride given the conditions so long as the optimal target power has been determined through training and observed closely during the race. While something similar can be done with heart rate there are some confounding factors such as the excitement of a race, cardiac drift, the acute effect of diet and the slow response of pulse on hills, accelerating out of corners or when passing others.
Power meters also provide highly accurate details about how your fitness is changing throughout the season. I test the athletes I coach regularly using a combination of heart rate and power. Without this information I really wouldn’t know for sure if they are making progress. I’d just be guessing. Now I can precisely compare output with input by dividing the average (or, preferably, “normalized”) power for a workout by the average heart rate. An increasing value for similar workouts tells me fitness is improving.
Moving On Up
There are many benefits of training with power. But perhaps the best indicator of their value for performance is the elite athletes who use them. Power meters are common with pro road cyclists and they are becoming increasingly popular with pro triathletes. Cyclists are increasingly using them. Age group triathletes have been slow to adopt this technology, which is unusual. Over the past twenty years triathletes were the first to adopt such innovations as aero bars, beam bikes, deep-dish rims, clipless pedals and gels.
The trend is definitely toward the adoption of power meters in road racing, triathlon and mountain biking. Many are leaning that a power meter will help them race faster. Start setting aside a few bucks aweek so that some day you can get one. It will definitely change how well you train and race.
March 12, 2012
1st Full Distance Triathlon in Colorado
HITS, Inc. announced that the HITS Triathlon Series, the first national race series to feature five distances at each venue with events taking place at unique destinations all year long, has added Fort Collins, CO to its list of 2012 event locations. Scheduled to take place July 28-29, HITS Triathlon Fort Collins will replace the previously scheduled Galena, IL race.
Located in northern Colorado and nestled at the base of the Rocky Mountains, Fort Collins provides the perfect backdrop for the HITS Triathlon Series. HITS, Inc. will be the first organization to host a full distance triathlon in Fort Collins, a popular race venue for triathletes throughout the region.
Six-Time Ironman World Champion Dave Scott named official race ambassador
For nearly 20 years, six-time Ironman World Champion Dave Scott has called Colorado his home. In addition to being a USA Triathlon Hall of Fame inductee, he trains many of today's most talented triathletes including this year's Ironman World Champion Chrissie Wellington. Dave will announce the start of the HITS Triathlon Series Fort Collins half and full distance races, and serve as the event's official ambassador.
"Colorado is a mecca for triathletes, so I'm extremely excited that HITS Triathlon Series will be making a stop in Fort Collins in 2012," said Dave Scott. "As a long-time resident, coach and athlete in northern Colorado, I'm personally very happy to see a full distance triathlon in my backyard. And with five distances to choose from, it is the perfect way to get friends and family participating in what is sure to be a fun-filled weekend for all."
HITS Triathlon has postponed the Galena, IL event originally scheduled to take place in July 2012. Galena Lake, the chosen location of the HITS Triathlon Series swim course, will be undergoing marina renovations due to flooding earlier this year and unavailable for a major triathlon event at that time.
"From the warm and welcoming people to its beautiful scenery and historical roots, we felt that Galena was the ideal location for a HITS Triathlon Series event in Illinois," said Mark Wilson, race director for the HITS Triathlon Series. "Although marina renovations will prevent us from holding our event in Galena this year, we are extremely fond of this town and look forward to revisiting this location for a race in the future."
Unlike other triathlon events, HITS Triathlon Series and includes five distances during a single weekend, targeting the beginner in the HITS Open and the experienced triathlete in the USAT sanctioned Sprint, Olympic, Half and Full distances. The HITS Open is a free novice participatory triathlon that will feature a 100-meter swim, a 3-mile bike and 1-mile run created especially for first-timers who never thought that competing in a triathlon was possible. The HITS promise of A distance for everyone!TM assures a challenging course geared to the unique level of training, endurance and personal goals of participants.
Registration for HITS Triathlon Fort Collins will be open soon. More information about this event and registration for all other HITS Triathlon Series races can be found at www.hitstriathlonseries.com.
About HITS, Inc.
HITS, Inc. is a special events management company primarily focused on producing endurance sports events and hunter/jumper horse shows. Based in upstate New York in the village of Saugerties, HITS is dedicated to creating high-quality events in desirable destinations with unmatched, professional operations. For more information about the HITS Triathlon Series, please visit www.hitstriathlonseries.com.
Located in northern Colorado and nestled at the base of the Rocky Mountains, Fort Collins provides the perfect backdrop for the HITS Triathlon Series. HITS, Inc. will be the first organization to host a full distance triathlon in Fort Collins, a popular race venue for triathletes throughout the region.
Six-Time Ironman World Champion Dave Scott named official race ambassador
For nearly 20 years, six-time Ironman World Champion Dave Scott has called Colorado his home. In addition to being a USA Triathlon Hall of Fame inductee, he trains many of today's most talented triathletes including this year's Ironman World Champion Chrissie Wellington. Dave will announce the start of the HITS Triathlon Series Fort Collins half and full distance races, and serve as the event's official ambassador.
"Colorado is a mecca for triathletes, so I'm extremely excited that HITS Triathlon Series will be making a stop in Fort Collins in 2012," said Dave Scott. "As a long-time resident, coach and athlete in northern Colorado, I'm personally very happy to see a full distance triathlon in my backyard. And with five distances to choose from, it is the perfect way to get friends and family participating in what is sure to be a fun-filled weekend for all."
HITS Triathlon has postponed the Galena, IL event originally scheduled to take place in July 2012. Galena Lake, the chosen location of the HITS Triathlon Series swim course, will be undergoing marina renovations due to flooding earlier this year and unavailable for a major triathlon event at that time.
"From the warm and welcoming people to its beautiful scenery and historical roots, we felt that Galena was the ideal location for a HITS Triathlon Series event in Illinois," said Mark Wilson, race director for the HITS Triathlon Series. "Although marina renovations will prevent us from holding our event in Galena this year, we are extremely fond of this town and look forward to revisiting this location for a race in the future."
Unlike other triathlon events, HITS Triathlon Series and includes five distances during a single weekend, targeting the beginner in the HITS Open and the experienced triathlete in the USAT sanctioned Sprint, Olympic, Half and Full distances. The HITS Open is a free novice participatory triathlon that will feature a 100-meter swim, a 3-mile bike and 1-mile run created especially for first-timers who never thought that competing in a triathlon was possible. The HITS promise of A distance for everyone!TM assures a challenging course geared to the unique level of training, endurance and personal goals of participants.
Registration for HITS Triathlon Fort Collins will be open soon. More information about this event and registration for all other HITS Triathlon Series races can be found at www.hitstriathlonseries.com.
About HITS, Inc.
HITS, Inc. is a special events management company primarily focused on producing endurance sports events and hunter/jumper horse shows. Based in upstate New York in the village of Saugerties, HITS is dedicated to creating high-quality events in desirable destinations with unmatched, professional operations. For more information about the HITS Triathlon Series, please visit www.hitstriathlonseries.com.
March 05, 2012
Ironman training: running with a metronome
Recently I’d heard a lot of good things about running with a metronome. Fall of 2011 I purchased a Seiko electronic metronome to try it for myself.
I was worried the metronome I purchased wouldn’t be loud enough for me to hear while running if it was windy, if I was breathing heavy, or talking with someone during exercise but it is plenty loud. There’s 3 volume settings, and I use the middle setting. The loudest is way too noisy for what I use it for: running
The very first day of running with my metronome I fell in love with it. My average pace increased forty five seconds per mile without seeing an increase of my heart rate.
Where I find the greatest improvement is with my endurance! With my metronome I can run FOREVER without seeming to tire! I can run at a faster pace with less fatigue. The longer the run the more the metronome helps. I’ve also found that I can increase my run volume without increasing fatigue or needing more recovery time. Since adopting this new training tool I’ve had visions of grander for my Ironman this September.
Through trial and error I’ve found the perfect pace for my running is 177 foot strikes a minute.
Up until recently I thought the metronome was the perfect running tool with no down sides. There is a down side to a metronome. Last week I ran without my metronome for the first time since last fall. Without the metronome I fell apart on my run. Apparently I’ve become dependant on it. Without it I was running slowly and became tired very quickly.
I’ve decided to take a new approach for Ironman run training this season. I’ll run with my metronome on my long run days so that I can get maximum endurance benefits with as little fatigue as possible. But I’m going to run without it the rest of the week so that I don’t become dependant running with it. I’ll post the results of this new approach to Ironman run
training here on my blog as I see how it works for me.
Thanks for tuning in!
I was worried the metronome I purchased wouldn’t be loud enough for me to hear while running if it was windy, if I was breathing heavy, or talking with someone during exercise but it is plenty loud. There’s 3 volume settings, and I use the middle setting. The loudest is way too noisy for what I use it for: running
The very first day of running with my metronome I fell in love with it. My average pace increased forty five seconds per mile without seeing an increase of my heart rate.
Where I find the greatest improvement is with my endurance! With my metronome I can run FOREVER without seeming to tire! I can run at a faster pace with less fatigue. The longer the run the more the metronome helps. I’ve also found that I can increase my run volume without increasing fatigue or needing more recovery time. Since adopting this new training tool I’ve had visions of grander for my Ironman this September.
Through trial and error I’ve found the perfect pace for my running is 177 foot strikes a minute.
Up until recently I thought the metronome was the perfect running tool with no down sides. There is a down side to a metronome. Last week I ran without my metronome for the first time since last fall. Without the metronome I fell apart on my run. Apparently I’ve become dependant on it. Without it I was running slowly and became tired very quickly.
I’ve decided to take a new approach for Ironman run training this season. I’ll run with my metronome on my long run days so that I can get maximum endurance benefits with as little fatigue as possible. But I’m going to run without it the rest of the week so that I don’t become dependant running with it. I’ll post the results of this new approach to Ironman run
training here on my blog as I see how it works for me.
Thanks for tuning in!
February 03, 2012
Exercise improves survival in cancer patients
yet another reason to exercise people!
Scientists have identified 184 genes in men that may explain how vigorous exercise improves survival chances in low-grade prostate cancer.
Researchers from the University of California, San Francisco, (UCSF) teased out a molecular profile of these genes whose expression in the prostate gland is tied to vigorous exercise.
"Vigorous physical activity may provide clinical benefits for men diagnosed with early stage prostate cancer," said study author June Chan, professor at the UCSF.
The finding is based on two studies conducted earlier by the UCSF and the Harvard School of Public Health that compared the activity of 20,000 genes in healthy prostate tissue biopsied from dozens of patients, according to a statement from the UCSF.
They showed that brisk walking or vigorous exercise such as jogging for three or more hours a week was linked to a lowered risk of prostate cancer progression and death after diagnosis, but offered no explanation as to why.
Understanding how the activity of these genes was impacted by vigorous exercise and how this might translate to a lowered risk of prostate cancer progression may help reveal new ways to manage the disease, said Chan.
Prostate cancer is one of the most commonly diagnosed cancers in the US. More than 217,000 men are diagnosed with the disease, and some 32,000 men die from prostate cancer, each year, according to the National Cancer Institute.
I found this article in the times of India.
Scientists have identified 184 genes in men that may explain how vigorous exercise improves survival chances in low-grade prostate cancer.
Researchers from the University of California, San Francisco, (UCSF) teased out a molecular profile of these genes whose expression in the prostate gland is tied to vigorous exercise.
"Vigorous physical activity may provide clinical benefits for men diagnosed with early stage prostate cancer," said study author June Chan, professor at the UCSF.
The finding is based on two studies conducted earlier by the UCSF and the Harvard School of Public Health that compared the activity of 20,000 genes in healthy prostate tissue biopsied from dozens of patients, according to a statement from the UCSF.
They showed that brisk walking or vigorous exercise such as jogging for three or more hours a week was linked to a lowered risk of prostate cancer progression and death after diagnosis, but offered no explanation as to why.
Understanding how the activity of these genes was impacted by vigorous exercise and how this might translate to a lowered risk of prostate cancer progression may help reveal new ways to manage the disease, said Chan.
Prostate cancer is one of the most commonly diagnosed cancers in the US. More than 217,000 men are diagnosed with the disease, and some 32,000 men die from prostate cancer, each year, according to the National Cancer Institute.
I found this article in the times of India.
December 24, 2011
free style fitness
By Selene Yeager
Prevention
There's no kinder, gentler place to work out than in the gravity-defying embrace of a pool of water. Swimming is easy on your joints, burns tons of calories, and makes you feel like a kid on summer vacation, all while giving you grown-up fitness and muscle tone.
Water is about 12 times as dense as air, so each stroke and kick through it is a mini strength-training exercise. When you swim, every muscle in your body is called into action as you push against the water's resistance. What's more, regular swimming can make you more flexible, something active women struggle with as they get older. Since you weigh only 10 to 15 percent of your land weight in the water, your arms and legs feel lighter and your range of motion increases as you move. Swimming also lengthens your body to its fullest potential, strengthening and stretching otherwise tight, shortened muscles.
The old myth that swimming doesn't burn off fat because your heart doesn't work as hard and your body hangs on to your excess "insulation" in the cool water is just that—a myth. True, your working heart rate can be reduced by as many as 17 beats—or by 10 to 15 percent of your normal working rate on land. But that's because the force of the water actually assists your circulation in helping your heart do its job, and your body temperature is lower in the water, which automatically lowers your heart rate.But that doesn't mean you're not getting a workout. Your lungs actually work harder against the pressure of the water, and your muscles put in overtime keeping you afloat. As a result, you're burning as many calories and conditioning your heart just as well as you would if you were doing most dry land exercises. Your lungs are getting an even better workout.
Swimming is the best way to boost a sagging butt. You see those tight buns in the tank suits of pro swimmers because every kick is powered by the glutes; every lap firms and lifts those muscles. Keep up this butt-building and fat-burning exercise, and you just might find yourself breaking out that thong...at least for private viewings!
* Excerpted from Perfectly Fit by Selene Yeager (Rodale Inc., 2001).
Getting Started
The first thing you need is a place to swim. For most women, the easiest solution is the local YWCA. For a minimal membership fee, most health clubs will allow you access to their pools. And general lap-swimming times are plentiful.
You'll also need a suit. This is the point where many women say, "Thanks, but no thanks." Relax; we're not talking about a flesh-flashing, butt-baring bikini. We're talking about an athletic, supportive swimsuit. You can even find boy-cut styles that look like shorts. Still feeling body-conscious? One trip to the pool will cure you. You won't see a bunch of bathing beauties; you'll see adult women who look just like you, who are there to get in some laps and get on with their lives.
In addition to a swimsuit, you'll need some other accessories, including:
Goggles
Because they're cheap and they save your eyes from the irritating effects of chlorine, swimming goggles are a must. You'll also see better while you're doing your laps.
Swim Cap
Although it's not a necessity (though some public pools request it), a swimming cap is a definite nicety. If your hair is long, a cap will keep it from tangling. No matter what the length, it'll protect your tresses from the chemicals in the water, which can dry or discolor hair. It's a good idea to look for a silicone cap. It won't pull your hair like a plain rubber one would.
The Usuals
Don't forget a towel for drying off and a water bottle for keeping yourself hydrated (yes, you can get dehydrated in the water).
If swimming becomes your sport, aim to get to the pool at least 3 days a week. Beginners should try to swim 4 to 6 laps in a 25-yard pool. More experienced swimmers can float into the 8- to 10-lap range. And the female fishes in the crowd can shoot for 20 laps.
Tips and Techniques
Swimming used to be the sport that kept me out of triathlons because I sank like a stone and struggled just to stay afloat. One day, I got a few pointers from a pro, and my life has never been the same. By using the right technique, you'll go faster, feel lighter, swim more efficiently, and have more fun.
Roll Like an Otter
The more efficient your stroke, the longer you'll be able to swim. The secret is reducing your number of strokes while making maximum progress with every pull. Learn from the aquatic animals, and roll through the water. Contrary to appearances, swimming is not about twirling your arms and kicking your legs as fast and hard as you can. In reality, your power comes from your hips. As you move through the water, instead of just turning your head for air, roll your whole body, keeping your head in line with your spine, so that your mouth comes out of the water. Breathe, then roll back to the other side with the next stroke.
Streamline Yourself
Your head should be mostly down, with the top of your forehead leading the way. This position helps keep your hips up and is less fatiguing to your neck than holding your head high and looking ahead.
Stay to the Right
If you swim during prime hours, like morning and evening, there's a good chance that you'll have to share a lane with other people. Swim on the right-hand side of the lane, just like you would drive. If someone behind you is swimming faster and making you nervous, stop at the end of the lane and let her through.
Rinse Before and After
Pool chemicals can leave your skin as dry as the Sahara. Avoid this irritation by rinsing off in the facility's shower right before you get in the pool and then soaping up with a moisturizing cleanser and applying a body lotion after you're done. If you're afraid that chlorine will turn your hair to straw, use a chlorine-removing shampoo such as Nexxus Clarifying Shampoo after every swim.
Switch Strokes
Most swimmers do their laps freestyle, because that's the classic swimming stroke we learn as kids and it's the easiest to pick up. But you can work your muscles in new ways and improve your overall conditioning by playing around with a variety of strokes. Flip over and try the backstroke for a few laps. Learn the breaststroke or sidestroke. Your body will appreciate the new movements, and you'll be less likely to get bored.
Swimming Stats
Here's what you can expect from 30 minutes of a water workout.
Calories Burned
255 (based on a 140-pound woman)
Muscles Worked
Trapezius, rhomboids, pectorals, deltoids, glutes, and hip flexors
Psychological Benefits
Cutting through the water is sensual, stress relieving, and a welcome silencing of the usual workday noise.
I took this article from active.com
Prevention
There's no kinder, gentler place to work out than in the gravity-defying embrace of a pool of water. Swimming is easy on your joints, burns tons of calories, and makes you feel like a kid on summer vacation, all while giving you grown-up fitness and muscle tone.
Water is about 12 times as dense as air, so each stroke and kick through it is a mini strength-training exercise. When you swim, every muscle in your body is called into action as you push against the water's resistance. What's more, regular swimming can make you more flexible, something active women struggle with as they get older. Since you weigh only 10 to 15 percent of your land weight in the water, your arms and legs feel lighter and your range of motion increases as you move. Swimming also lengthens your body to its fullest potential, strengthening and stretching otherwise tight, shortened muscles.
The old myth that swimming doesn't burn off fat because your heart doesn't work as hard and your body hangs on to your excess "insulation" in the cool water is just that—a myth. True, your working heart rate can be reduced by as many as 17 beats—or by 10 to 15 percent of your normal working rate on land. But that's because the force of the water actually assists your circulation in helping your heart do its job, and your body temperature is lower in the water, which automatically lowers your heart rate.But that doesn't mean you're not getting a workout. Your lungs actually work harder against the pressure of the water, and your muscles put in overtime keeping you afloat. As a result, you're burning as many calories and conditioning your heart just as well as you would if you were doing most dry land exercises. Your lungs are getting an even better workout.
Swimming is the best way to boost a sagging butt. You see those tight buns in the tank suits of pro swimmers because every kick is powered by the glutes; every lap firms and lifts those muscles. Keep up this butt-building and fat-burning exercise, and you just might find yourself breaking out that thong...at least for private viewings!
* Excerpted from Perfectly Fit by Selene Yeager (Rodale Inc., 2001).
Getting Started
The first thing you need is a place to swim. For most women, the easiest solution is the local YWCA. For a minimal membership fee, most health clubs will allow you access to their pools. And general lap-swimming times are plentiful.
You'll also need a suit. This is the point where many women say, "Thanks, but no thanks." Relax; we're not talking about a flesh-flashing, butt-baring bikini. We're talking about an athletic, supportive swimsuit. You can even find boy-cut styles that look like shorts. Still feeling body-conscious? One trip to the pool will cure you. You won't see a bunch of bathing beauties; you'll see adult women who look just like you, who are there to get in some laps and get on with their lives.
In addition to a swimsuit, you'll need some other accessories, including:
Goggles
Because they're cheap and they save your eyes from the irritating effects of chlorine, swimming goggles are a must. You'll also see better while you're doing your laps.
Swim Cap
Although it's not a necessity (though some public pools request it), a swimming cap is a definite nicety. If your hair is long, a cap will keep it from tangling. No matter what the length, it'll protect your tresses from the chemicals in the water, which can dry or discolor hair. It's a good idea to look for a silicone cap. It won't pull your hair like a plain rubber one would.
The Usuals
Don't forget a towel for drying off and a water bottle for keeping yourself hydrated (yes, you can get dehydrated in the water).
If swimming becomes your sport, aim to get to the pool at least 3 days a week. Beginners should try to swim 4 to 6 laps in a 25-yard pool. More experienced swimmers can float into the 8- to 10-lap range. And the female fishes in the crowd can shoot for 20 laps.
Tips and Techniques
Swimming used to be the sport that kept me out of triathlons because I sank like a stone and struggled just to stay afloat. One day, I got a few pointers from a pro, and my life has never been the same. By using the right technique, you'll go faster, feel lighter, swim more efficiently, and have more fun.
Roll Like an Otter
The more efficient your stroke, the longer you'll be able to swim. The secret is reducing your number of strokes while making maximum progress with every pull. Learn from the aquatic animals, and roll through the water. Contrary to appearances, swimming is not about twirling your arms and kicking your legs as fast and hard as you can. In reality, your power comes from your hips. As you move through the water, instead of just turning your head for air, roll your whole body, keeping your head in line with your spine, so that your mouth comes out of the water. Breathe, then roll back to the other side with the next stroke.
Streamline Yourself
Your head should be mostly down, with the top of your forehead leading the way. This position helps keep your hips up and is less fatiguing to your neck than holding your head high and looking ahead.
Stay to the Right
If you swim during prime hours, like morning and evening, there's a good chance that you'll have to share a lane with other people. Swim on the right-hand side of the lane, just like you would drive. If someone behind you is swimming faster and making you nervous, stop at the end of the lane and let her through.
Rinse Before and After
Pool chemicals can leave your skin as dry as the Sahara. Avoid this irritation by rinsing off in the facility's shower right before you get in the pool and then soaping up with a moisturizing cleanser and applying a body lotion after you're done. If you're afraid that chlorine will turn your hair to straw, use a chlorine-removing shampoo such as Nexxus Clarifying Shampoo after every swim.
Switch Strokes
Most swimmers do their laps freestyle, because that's the classic swimming stroke we learn as kids and it's the easiest to pick up. But you can work your muscles in new ways and improve your overall conditioning by playing around with a variety of strokes. Flip over and try the backstroke for a few laps. Learn the breaststroke or sidestroke. Your body will appreciate the new movements, and you'll be less likely to get bored.
Swimming Stats
Here's what you can expect from 30 minutes of a water workout.
Calories Burned
255 (based on a 140-pound woman)
Muscles Worked
Trapezius, rhomboids, pectorals, deltoids, glutes, and hip flexors
Psychological Benefits
Cutting through the water is sensual, stress relieving, and a welcome silencing of the usual workday noise.
I took this article from active.com
November 19, 2011
Duathlon and Triathlon Long Distance World Championships host cities for 2012 and 2013
I was thinking about trying to qualify for the 2013 World long course triathlon championships. The qualifier is the Redman half triathlon held on Sept 22nd 2012. Turns out even if I qualified I'd never be able to afford to travel to where the long course worlds are being held: Belfort, France. I may try to qualify anyways just for fun.
ITU posted this on their web site:
The International Triathlon Union (ITU) is pleased to announce the host cities for the 2012 and 2013 ITU Duathlon and Long Distance Triathlon World Championships.
The 2012 ITU Duathlon World Championships will be held in Nancy, France on September 22-23, 2012. Nancy hosted the ETU European Duathlon Championships in 2010, and now makes the step up to the world stage. Nancy is in northeastern France and is well-known for its magnificent World Heritage site, the Place Stanilas.
Segovia, Spain has been awarded the 2013 ITU Duathlon World Championships in September (exact dates to be confirmed). Segovia is a city full of history, with buildings like the Aqueduct, the Tower of San Esteban, the Monastery of El Parral, the Church of La Vera Crux and the Alcázar. In 1985, UNESCO named the entire city as a World Heritage site. Segovia also has a long history in sport, particularly cycling. Pedro Delgado, the 1988 Tour de France champion, was born in Segovia and the Tour of Spain has passed through it for many years.
The 2013 ITU Long Distance Triathlon World Championships will be held in Belfort, France on June 1-2, 2013. Belfort is in the heart of Europe between the Malsaucy peninsula and the Ballon d’Alsace and the doorstep of Switzerland and Germany. The town has already hosted a number of triathlon events, including the World Military Triathlon Championships in 2004, the National French Duathlon Championships in 2005 and the National French Triathlon Championships in 2008 and 2009.
The 2012 ITU Long Distance Triathlon World Championships, already awarded to Vitoria-Gasteiz, Spain is now confirmed for July 29, 2012. Vitoria-Gasteiz is the capital of basque country and hosted the Spanish national long distance titles in 2009.
ITU President Marisol Casado said she was excited to announce the next two year’s World Championships for long distance triathlon and duathlon.
“I’m excited to officially welcome Nancy, Belfort, Segovia and Vitoria-Gasteiz into our world championship host family and I am confident that that all these events will be a wonderful success,” Casado said. “The ITU is a strong supporter of all its MultiSport disciplines, as they all part of spreading triathlon’s message around the world, and we would like to thank these host cities for helping us to achieve this.”
Duathlon consists of a 10km run, followed by 40km bike and finishes with a 5km run. The 2011 ITU Duathlon World Championships will be held in Gijon, Spain on September 24-25.
Long Distance Triathlon is a 4km swim, 120km bike and 30km run. The 2011 ITU Long Distance Triathlon World Championships will be staged in Henderson, Nevada, USA on November 5.
ITU posted this on their web site:
The International Triathlon Union (ITU) is pleased to announce the host cities for the 2012 and 2013 ITU Duathlon and Long Distance Triathlon World Championships.
The 2012 ITU Duathlon World Championships will be held in Nancy, France on September 22-23, 2012. Nancy hosted the ETU European Duathlon Championships in 2010, and now makes the step up to the world stage. Nancy is in northeastern France and is well-known for its magnificent World Heritage site, the Place Stanilas.
Segovia, Spain has been awarded the 2013 ITU Duathlon World Championships in September (exact dates to be confirmed). Segovia is a city full of history, with buildings like the Aqueduct, the Tower of San Esteban, the Monastery of El Parral, the Church of La Vera Crux and the Alcázar. In 1985, UNESCO named the entire city as a World Heritage site. Segovia also has a long history in sport, particularly cycling. Pedro Delgado, the 1988 Tour de France champion, was born in Segovia and the Tour of Spain has passed through it for many years.
The 2013 ITU Long Distance Triathlon World Championships will be held in Belfort, France on June 1-2, 2013. Belfort is in the heart of Europe between the Malsaucy peninsula and the Ballon d’Alsace and the doorstep of Switzerland and Germany. The town has already hosted a number of triathlon events, including the World Military Triathlon Championships in 2004, the National French Duathlon Championships in 2005 and the National French Triathlon Championships in 2008 and 2009.
The 2012 ITU Long Distance Triathlon World Championships, already awarded to Vitoria-Gasteiz, Spain is now confirmed for July 29, 2012. Vitoria-Gasteiz is the capital of basque country and hosted the Spanish national long distance titles in 2009.
ITU President Marisol Casado said she was excited to announce the next two year’s World Championships for long distance triathlon and duathlon.
“I’m excited to officially welcome Nancy, Belfort, Segovia and Vitoria-Gasteiz into our world championship host family and I am confident that that all these events will be a wonderful success,” Casado said. “The ITU is a strong supporter of all its MultiSport disciplines, as they all part of spreading triathlon’s message around the world, and we would like to thank these host cities for helping us to achieve this.”
Duathlon consists of a 10km run, followed by 40km bike and finishes with a 5km run. The 2011 ITU Duathlon World Championships will be held in Gijon, Spain on September 24-25.
Long Distance Triathlon is a 4km swim, 120km bike and 30km run. The 2011 ITU Long Distance Triathlon World Championships will be staged in Henderson, Nevada, USA on November 5.
June 06, 2011
How Does Your Body Burn Fat?
This is one of the best articles I've ever read
By the Editors of Women's Health
Women's Health
How would you like to magically burn off about 40 calories in the next 15 minutes, without even breaking a sweat? Want to try? Okay, here's what you do:
Go into the bedroom. Open up the closet. Look inside. Anything need to go to the dry cleaner? What about that pashmina you spilled New Year's bubbly on? Toss it in the laundry bag. Straighten a few hanging items and refold your sweaters so the inside of your wardrobe doesn't look like you had to flee the paparazzi. Good job. Now have a seat.
Ta-da! You've just smoked 40 or more calories in less time than it takes to put on your makeup, and all you did was neaten up your clothes. Magic, right?
Well, not really. You see, your body is already primed to be a fat-burning machine. All you need to do to start changing your body's shape is tune up that fat furnace and get it revving at maximum efficiency so you're burning even more fat while going about the mundane rituals of life.
This fat-burning magic comes from your metabolism, a word you've probably heard tossed around a lot but maybe don't quite understand. What is metabolism? Simply put, it's all the various chemical reactions that happen inside your body, 24-7, that keep you alive. It's food being turned into energy and that energy being burned off to keep your hair growing, your heart beating, your liver pumping out bile, your lungs transferring oxygen into your bloodstream, and your intestines turning Amstel Light into urine (not that there's a huge leap there).
It's the engine room of your individual starship, your never-ending calorie burn. And while you may imagine that the majority of your calories get burned while you're engaged in some strenuous activity like riding a bike, diving into a pool, or getting jiggy with your honey, you're actually burning most of your calories, well, just keeping the lights on.
In fact, think of metabolism as your caloric 401(k) program. It's not going to give you instant gratification, like hitting a slot machine jackpot. It's a long-term strategy, but it's a sure thing: Invest in it and you'll get slow, steady, effective returns that will keep you happy and healthy for years to come.
Now, like any long-term investment, it needs a little maintenance from time to time. In this chapter, we'll show you the smart ways to tweak your metabolism, improving your burn just enough to gain even more over the long haul. (Or to borrow what they say in financial circles, it's time to work less for your calorie burn and have your calorie burn start working for you!) Prepare for a few surprises, starting with...
Why Burning Calories in the Gym Is a Waste of Time
Whoa—did we just say what you thought we said? That burning calories in the gym is "a waste of time"?
Well, stay with us here. Burning calories in the gym is great. But the energy you expend while you're in the gym isn't as simple as those tired old LED readouts on the treadmill might make it seem. See, we all have three "burns" that make up our metabolism.
Burn One
Basal (resting) metabolism: Your basal metabolic rate (BMR) accounts for 60 to 70 percent of your overall metabolism, and surprisingly, it's the number of calories you burn doing nothing at all: lying in bed staring at the ceiling or vegging on the couch watching TV. As we said earlier, it's fueled by your body's inner workings—your heart beating, your lungs breathing, even your cells dividing.
Burn Two
Digestive metabolism, or thermic effect of food (TEF): Simply digesting food—turning carbs into sugar and turning protein into amino acids—typically burns 10 to 15 percent of your daily calories. Digesting protein burns more calories than digesting carbohydrates or fat—about 25 calories for every 100 consumed. Digesting carbohydrates and fat burns about 10 to 15 calories for every 100 consumed.
So pause a moment to think about this: Between 70 and 85 percent of the calories you burn every day come from either eating or just hanging around doing nothing.
So, what about the other 15 to 30 percent?
Burn Three
Exercise and movement metabolism: This part of your metabolism includes both workouts at the gym and other more enjoyable physical activities (we call this exercise-activity thermogenesis, or EAT) along with countless incidental movements throughout the day, like turning the pages of this book and twiddling your thumbs (that's called non-exercise-activity thermogenesis, or NEAT).
So, here's an interesting question: Why is it so hard to lose weight just by exercising? Why are there so many fat people in the gym? The answer is simple. Exercise only targets 15 to 30 percent of your fat burn. Up to 85 percent of the calories you burn in a given day have nothing to do with moving your body!
So, skip the gym, right? Not quite.
Why the Fatter You Get, the Fatter You'll Get
Fat doesn't just show up at your door one day, rent a room, and live alone quietly. Fat loves company. Fat's organizing a cocktail party where nobody ever goes home and everyone hangs out around your midsection. The more fat you open the door to, the harder it will be to stop even more fat from inviting itself in. Here's why:
Your BMR, or resting metabolism—the body system that eats up the majority of your daily calorie burn—is determined by two things: your parents, and the amount of fat versus muscle in your body. And while you can't choose who your parents are (if you could, there would be no children on The Real Housewives of New Jersey), you can improve the other part of the equation and turn your resting metabolism up a few notches.
Problem is, fat plays its own role in the metabolic game, and it's literally working to slow down your calorie burn. See, the term "fat and lazy" is pretty accurate from a scientific standpoint. Fat is lazy, on a metabolic level. It barely burns any calories at all. For your body to support a pound of fat, it needs to burn a mere 2 calories a day. Muscle, on the other hand, is very metabolically active.
This is key (and why muscle is your BFF): At rest, 1 pound of muscle burns three times as many calories every day just to sustain itself—and a lot of those calories that muscle burns off come from fat's storage units. That's why fat hates muscle (and why you should love muscle), because muscle is constantly burning fat off.
So fat actually fights back, trying to erode muscle and fit more of its fat friends into your body. The real villain in this internal battle happening right now, in your body, is a nasty character called visceral fat. Visceral fat is the kind that resides behind the abdominal muscles, surrounding your internal organs (viscera).
And visceral fat works its mischief by releasing a number of substances, collectively called adipokines. Adipokines include compounds that raise your risk of high blood pressure, diabetes, inflammation, and heart disease. Visceral fat also messes with an important hormone called adiponectin, which regulates metabolism. The more visceral fat you have, the less adiponectin you have, and the lower your metabolism. So fat literally begets more fat.
A study published in the Journal of Applied Physiology showed that those biologically active molecules that are released from visceral fat can actually degrade muscle quality—which, again, leads to more fat. The solution?
More Muscle
After age 25 we all start to lose muscle mass—a fifth of a pound of muscle a year, from ages 25 to 50, and then up to a pound of muscle a year after that—if we don't do anything to stop the decline. And on top of a slumping metabolic rate, loss of muscle strength and mass are empirically linked to declines in the immune system, not to mention weaker bones, stiffer joints, and slumping postures. Muscle mass also plays a central role in the response to stress. And further research is expected to show measurable links between diminished muscle mass and cancer mortality.
By the Editors of Women's Health
Women's Health
How would you like to magically burn off about 40 calories in the next 15 minutes, without even breaking a sweat? Want to try? Okay, here's what you do:
Go into the bedroom. Open up the closet. Look inside. Anything need to go to the dry cleaner? What about that pashmina you spilled New Year's bubbly on? Toss it in the laundry bag. Straighten a few hanging items and refold your sweaters so the inside of your wardrobe doesn't look like you had to flee the paparazzi. Good job. Now have a seat.
Ta-da! You've just smoked 40 or more calories in less time than it takes to put on your makeup, and all you did was neaten up your clothes. Magic, right?
Well, not really. You see, your body is already primed to be a fat-burning machine. All you need to do to start changing your body's shape is tune up that fat furnace and get it revving at maximum efficiency so you're burning even more fat while going about the mundane rituals of life.
This fat-burning magic comes from your metabolism, a word you've probably heard tossed around a lot but maybe don't quite understand. What is metabolism? Simply put, it's all the various chemical reactions that happen inside your body, 24-7, that keep you alive. It's food being turned into energy and that energy being burned off to keep your hair growing, your heart beating, your liver pumping out bile, your lungs transferring oxygen into your bloodstream, and your intestines turning Amstel Light into urine (not that there's a huge leap there).
It's the engine room of your individual starship, your never-ending calorie burn. And while you may imagine that the majority of your calories get burned while you're engaged in some strenuous activity like riding a bike, diving into a pool, or getting jiggy with your honey, you're actually burning most of your calories, well, just keeping the lights on.
In fact, think of metabolism as your caloric 401(k) program. It's not going to give you instant gratification, like hitting a slot machine jackpot. It's a long-term strategy, but it's a sure thing: Invest in it and you'll get slow, steady, effective returns that will keep you happy and healthy for years to come.
Now, like any long-term investment, it needs a little maintenance from time to time. In this chapter, we'll show you the smart ways to tweak your metabolism, improving your burn just enough to gain even more over the long haul. (Or to borrow what they say in financial circles, it's time to work less for your calorie burn and have your calorie burn start working for you!) Prepare for a few surprises, starting with...
Why Burning Calories in the Gym Is a Waste of Time
Whoa—did we just say what you thought we said? That burning calories in the gym is "a waste of time"?
Well, stay with us here. Burning calories in the gym is great. But the energy you expend while you're in the gym isn't as simple as those tired old LED readouts on the treadmill might make it seem. See, we all have three "burns" that make up our metabolism.
Burn One
Basal (resting) metabolism: Your basal metabolic rate (BMR) accounts for 60 to 70 percent of your overall metabolism, and surprisingly, it's the number of calories you burn doing nothing at all: lying in bed staring at the ceiling or vegging on the couch watching TV. As we said earlier, it's fueled by your body's inner workings—your heart beating, your lungs breathing, even your cells dividing.
Burn Two
Digestive metabolism, or thermic effect of food (TEF): Simply digesting food—turning carbs into sugar and turning protein into amino acids—typically burns 10 to 15 percent of your daily calories. Digesting protein burns more calories than digesting carbohydrates or fat—about 25 calories for every 100 consumed. Digesting carbohydrates and fat burns about 10 to 15 calories for every 100 consumed.
So pause a moment to think about this: Between 70 and 85 percent of the calories you burn every day come from either eating or just hanging around doing nothing.
So, what about the other 15 to 30 percent?
Burn Three
Exercise and movement metabolism: This part of your metabolism includes both workouts at the gym and other more enjoyable physical activities (we call this exercise-activity thermogenesis, or EAT) along with countless incidental movements throughout the day, like turning the pages of this book and twiddling your thumbs (that's called non-exercise-activity thermogenesis, or NEAT).
So, here's an interesting question: Why is it so hard to lose weight just by exercising? Why are there so many fat people in the gym? The answer is simple. Exercise only targets 15 to 30 percent of your fat burn. Up to 85 percent of the calories you burn in a given day have nothing to do with moving your body!
So, skip the gym, right? Not quite.
Why the Fatter You Get, the Fatter You'll Get
Fat doesn't just show up at your door one day, rent a room, and live alone quietly. Fat loves company. Fat's organizing a cocktail party where nobody ever goes home and everyone hangs out around your midsection. The more fat you open the door to, the harder it will be to stop even more fat from inviting itself in. Here's why:
Your BMR, or resting metabolism—the body system that eats up the majority of your daily calorie burn—is determined by two things: your parents, and the amount of fat versus muscle in your body. And while you can't choose who your parents are (if you could, there would be no children on The Real Housewives of New Jersey), you can improve the other part of the equation and turn your resting metabolism up a few notches.
Problem is, fat plays its own role in the metabolic game, and it's literally working to slow down your calorie burn. See, the term "fat and lazy" is pretty accurate from a scientific standpoint. Fat is lazy, on a metabolic level. It barely burns any calories at all. For your body to support a pound of fat, it needs to burn a mere 2 calories a day. Muscle, on the other hand, is very metabolically active.
This is key (and why muscle is your BFF): At rest, 1 pound of muscle burns three times as many calories every day just to sustain itself—and a lot of those calories that muscle burns off come from fat's storage units. That's why fat hates muscle (and why you should love muscle), because muscle is constantly burning fat off.
So fat actually fights back, trying to erode muscle and fit more of its fat friends into your body. The real villain in this internal battle happening right now, in your body, is a nasty character called visceral fat. Visceral fat is the kind that resides behind the abdominal muscles, surrounding your internal organs (viscera).
And visceral fat works its mischief by releasing a number of substances, collectively called adipokines. Adipokines include compounds that raise your risk of high blood pressure, diabetes, inflammation, and heart disease. Visceral fat also messes with an important hormone called adiponectin, which regulates metabolism. The more visceral fat you have, the less adiponectin you have, and the lower your metabolism. So fat literally begets more fat.
A study published in the Journal of Applied Physiology showed that those biologically active molecules that are released from visceral fat can actually degrade muscle quality—which, again, leads to more fat. The solution?
More Muscle
After age 25 we all start to lose muscle mass—a fifth of a pound of muscle a year, from ages 25 to 50, and then up to a pound of muscle a year after that—if we don't do anything to stop the decline. And on top of a slumping metabolic rate, loss of muscle strength and mass are empirically linked to declines in the immune system, not to mention weaker bones, stiffer joints, and slumping postures. Muscle mass also plays a central role in the response to stress. And further research is expected to show measurable links between diminished muscle mass and cancer mortality.
May 26, 2011
Coping With Illness During Aerobic Training
I borrowed this from active.com
By Gale Bernhardt
For Active.com
It stinks to get sick when you feel you are on track with your training for upcoming events. As much as we all try to stay healthy, it happens.
It may start with a scratchy throat or just feeling tired. Those of you that are "Type A" personalities definitely don't need my "toughen up cupcake" blog. Instead you need to take a break.
If your symptoms are above the neck (sinus drainage, watery eyes, scratchy throat) you can go ahead and exercise—but only if you really feel like it and if you keep it completely aerobic. If you are on the edge of an illness, typically an anaerobic workout will push you over the edge into a real illness.
If your symptoms are below the neck (coughing, body aches) or involve a bacterial infection (sinus, bronchitis, walking pneumonia) then it is best to take a few days off and just rest. Generally, if you take a break and rest you'll get over the entire illness faster than if you try to suffer though it.
Additionally, I personally know people that have pushed themselves when they've been sick with a cold or flu and ended up with further complications. (Viral Myocarditis and Guillan-Barre Syndrome to name a few).
I'm not trying to scare you, but I do want you to have respect for your body when it is trying to wage war against illness. I do want you to think twice about exercising when you are sick.
How to Adjust Your Training Plan
So, you've decided it's best to take a few days off and rest. What to do about that training plan?
If you miss between one and three days of a training plan, just forget about the days you missed and pick up on the next workout, though with these modifications:
•Keep any intensity above Zone 2 out of all your workouts for about a week.
•You may need to cut down the time of your workouts by 20 to 50 percent. Do enough so that you feel good and leave the workout wanting more.
•If you start a workout and feel worse as you get going, just stop the workout and try another day.
If you miss three to seven days of a training plan due to illness, forget about the days you missed and pick up on the next workout with these modifications:
•Keep any intensity above Zone 2 out of all your workouts for one to two weeks, maybe more. Keep any intensity above Zone 3 out of your workouts for an additional two weeks.
•Definitely cut down the time of your workouts by 20 to 50 percent. Do enough so that you feel good and leave the workout wanting more.
•If you start a workout and feel worse as you get going, just stop the workout and try another day.
If you miss more than two weeks of a training plan due to illness, you'll need to go back and rebuild lost fitness. If you are in the preparation or base phase, there are some options:
•Go back and repeat the three or four weeks prior to the onset of the illness. This may mean you eliminate some intensity workouts later in the plan or closer to the race. This is a better choice than trying to skip foundation workouts and go right to intense exercises.
•Continue with the training plan, but keep any intensity above Zone 2 out of all your workouts for at least two weeks—maybe more. Keep any intensity above Zone 3 out of your workouts for two more weeks. (A minimum of four weeks total.)
•Definitely cut down the time of your workouts by 20 to 50 percent. Do enough so that you feel good and leave the workout wanting more.
•If you start a workout and feel worse as you get going, just stop the workout and try another day.
•Once you begin to do faster workouts, you may need to reduce the volume (accumulated time) of the intensity scheduled by 20 to 50 percent.
Most of the time, it's okay to do some strength training if you feel like doing something but you don't want to risk an aerobic workout. Don't get carried away and make yourself exhausted, just go push around some iron and get the blood moving.
If you are sneezing, coughing and carrying on with your illness, most people (including you, if the roles were reversed) would prefer you stay home until you're healthy.
As always, health first, performance second. Get well soon!
By Gale Bernhardt
For Active.com
It stinks to get sick when you feel you are on track with your training for upcoming events. As much as we all try to stay healthy, it happens.
It may start with a scratchy throat or just feeling tired. Those of you that are "Type A" personalities definitely don't need my "toughen up cupcake" blog. Instead you need to take a break.
If your symptoms are above the neck (sinus drainage, watery eyes, scratchy throat) you can go ahead and exercise—but only if you really feel like it and if you keep it completely aerobic. If you are on the edge of an illness, typically an anaerobic workout will push you over the edge into a real illness.
If your symptoms are below the neck (coughing, body aches) or involve a bacterial infection (sinus, bronchitis, walking pneumonia) then it is best to take a few days off and just rest. Generally, if you take a break and rest you'll get over the entire illness faster than if you try to suffer though it.
Additionally, I personally know people that have pushed themselves when they've been sick with a cold or flu and ended up with further complications. (Viral Myocarditis and Guillan-Barre Syndrome to name a few).
I'm not trying to scare you, but I do want you to have respect for your body when it is trying to wage war against illness. I do want you to think twice about exercising when you are sick.
How to Adjust Your Training Plan
So, you've decided it's best to take a few days off and rest. What to do about that training plan?
If you miss between one and three days of a training plan, just forget about the days you missed and pick up on the next workout, though with these modifications:
•Keep any intensity above Zone 2 out of all your workouts for about a week.
•You may need to cut down the time of your workouts by 20 to 50 percent. Do enough so that you feel good and leave the workout wanting more.
•If you start a workout and feel worse as you get going, just stop the workout and try another day.
If you miss three to seven days of a training plan due to illness, forget about the days you missed and pick up on the next workout with these modifications:
•Keep any intensity above Zone 2 out of all your workouts for one to two weeks, maybe more. Keep any intensity above Zone 3 out of your workouts for an additional two weeks.
•Definitely cut down the time of your workouts by 20 to 50 percent. Do enough so that you feel good and leave the workout wanting more.
•If you start a workout and feel worse as you get going, just stop the workout and try another day.
If you miss more than two weeks of a training plan due to illness, you'll need to go back and rebuild lost fitness. If you are in the preparation or base phase, there are some options:
•Go back and repeat the three or four weeks prior to the onset of the illness. This may mean you eliminate some intensity workouts later in the plan or closer to the race. This is a better choice than trying to skip foundation workouts and go right to intense exercises.
•Continue with the training plan, but keep any intensity above Zone 2 out of all your workouts for at least two weeks—maybe more. Keep any intensity above Zone 3 out of your workouts for two more weeks. (A minimum of four weeks total.)
•Definitely cut down the time of your workouts by 20 to 50 percent. Do enough so that you feel good and leave the workout wanting more.
•If you start a workout and feel worse as you get going, just stop the workout and try another day.
•Once you begin to do faster workouts, you may need to reduce the volume (accumulated time) of the intensity scheduled by 20 to 50 percent.
Most of the time, it's okay to do some strength training if you feel like doing something but you don't want to risk an aerobic workout. Don't get carried away and make yourself exhausted, just go push around some iron and get the blood moving.
If you are sneezing, coughing and carrying on with your illness, most people (including you, if the roles were reversed) would prefer you stay home until you're healthy.
As always, health first, performance second. Get well soon!
May 23, 2011
How to pick the right running shoe
I got this from Active.com
http://www.active.com/women/Articles/How-to-Pick-the-Right-Running-Shoes.htm?cmp=17-1-677
Finding your perfect running shoe can be more confusing than the search for Prince Charming. Luke Rowe, vice president of business development at Fleet Feet Sports, gives us the inside scoop on what you need to know before setting foot in a running store.
As told to Jessica Sebor
Women's Running: Why is finding the right running shoe important?
Luke Rowe: Your shoe will be the training partner that stays with you throughout all of your runs and races. It needs to fit well and be comfortable. Finding the "perfect" shoe can help you to prevent injury and improve performance.
Your shoe should not only shield your feet from glass and stones, but also enable shock absorption, so that one point of your foot isn't bearing the brunt of your bodyweight. A good shoe will also correct any imbalances in your form and keep you balanced.
WR: What are your thoughts on minimalist shoes or barefoot running for the everyday runner?
LR: Barefoot running can certainly be a component of your training. There can be a benefit to running short distances barefoot on soft surfaces in terms of strengthening muscles in the lower leg. I'm not convinced it's a good idea for running long distances on hard surfaces.
Minimalist shoes are a little different. For a few people, a minimalist shoe can be an everyday shoe. But for most runners who require more support, this should be a shoe to wear only occasionally during speed workouts or races. Moderation is a key to life in general and definitely in regard to footwear.
WR: A runner enters a sporting goods store ready to buy a new pair of shoes. Can you walk us through the proper buying process?
LR: First and foremost, you want to find a staff person who understands basic biomechanics. Look for a specialty store where the staff is knowledgeable and can spend time with you.
The person assisting you should first assess your needs. She will take into account your foot size, whether or not you have pronation, what your training and racing goals are and if you have a history with injury.
For example, at Fleet Feet we'll ask you a series of questions based on your training, background and current shoe. Then, we observe your bare foot to look for issues, such as bunions or black toes. Next, we measure your foot to compare how it responds to pressure. Finally, we have you run barefoot on a treadmill to see if your stride needs correcting.
The staff person will then recommend a few different shoes to fit your needs. Run around wearing each of these options to decide which shoe feels most comfortable. If it's a dead tie between a few shoes for comfort, then you can buy based on price and looks.
After you get home, wear your new shoes around the house to ensure that they remain comfortable over an extended period of time.
WR: What is the single best piece of advice you can give someone buying a pair of shoes?
LR: Shoes should be comfortable. The biggest thing I've learned in my 30-plus years of experience is that comfort is king.
http://www.active.com/women/Articles/How-to-Pick-the-Right-Running-Shoes.htm?cmp=17-1-677
Finding your perfect running shoe can be more confusing than the search for Prince Charming. Luke Rowe, vice president of business development at Fleet Feet Sports, gives us the inside scoop on what you need to know before setting foot in a running store.
As told to Jessica Sebor
Women's Running: Why is finding the right running shoe important?
Luke Rowe: Your shoe will be the training partner that stays with you throughout all of your runs and races. It needs to fit well and be comfortable. Finding the "perfect" shoe can help you to prevent injury and improve performance.
Your shoe should not only shield your feet from glass and stones, but also enable shock absorption, so that one point of your foot isn't bearing the brunt of your bodyweight. A good shoe will also correct any imbalances in your form and keep you balanced.
WR: What are your thoughts on minimalist shoes or barefoot running for the everyday runner?
LR: Barefoot running can certainly be a component of your training. There can be a benefit to running short distances barefoot on soft surfaces in terms of strengthening muscles in the lower leg. I'm not convinced it's a good idea for running long distances on hard surfaces.
Minimalist shoes are a little different. For a few people, a minimalist shoe can be an everyday shoe. But for most runners who require more support, this should be a shoe to wear only occasionally during speed workouts or races. Moderation is a key to life in general and definitely in regard to footwear.
WR: A runner enters a sporting goods store ready to buy a new pair of shoes. Can you walk us through the proper buying process?
LR: First and foremost, you want to find a staff person who understands basic biomechanics. Look for a specialty store where the staff is knowledgeable and can spend time with you.
The person assisting you should first assess your needs. She will take into account your foot size, whether or not you have pronation, what your training and racing goals are and if you have a history with injury.
For example, at Fleet Feet we'll ask you a series of questions based on your training, background and current shoe. Then, we observe your bare foot to look for issues, such as bunions or black toes. Next, we measure your foot to compare how it responds to pressure. Finally, we have you run barefoot on a treadmill to see if your stride needs correcting.
The staff person will then recommend a few different shoes to fit your needs. Run around wearing each of these options to decide which shoe feels most comfortable. If it's a dead tie between a few shoes for comfort, then you can buy based on price and looks.
After you get home, wear your new shoes around the house to ensure that they remain comfortable over an extended period of time.
WR: What is the single best piece of advice you can give someone buying a pair of shoes?
LR: Shoes should be comfortable. The biggest thing I've learned in my 30-plus years of experience is that comfort is king.
April 25, 2011
Almond butter versus peanut butter
I got this off "The athletic minded travelor.
http://www.athleticmindedtraveler.com/blog/almond-butter-versus-peanut-butter-which-is-the-healthier-choice
Almond butter versus peanut butter:
Both butters are rich in protein, fiber and fatty acids and have the same amount of fat (16 grams) and calories (190) per 2 tablespoons. They also have about the same amount of carbohydrates.
what about "nutrients?"
Almond butter takes the lead: Almond butter has 26% more Vitamin E, 3% more Iron, and 7% more Calcium than peanut butter. It's higher in magnesium, phosphorus, potassium and antioxidants.
Almond butter versus peanut butter. Which is the healthier choice?
While there is something deeply gratifying about the sweet, creaminess of peanut butter (unless you lean crunchy), and the way that it often sticks to the roof of the mouth, studies demonstrate, it might be time to switch the nut. Almond butter, which also comes creamy or crunchy, offers more on a strictly nutritional basis.
What about the "fats?"
This is where the almond really shines. Almond butter has 50% more monounsaturated fat than the peanut spread and about 25% less saturated fat. This is good news for anyone, and especially for those keeping an eye on cholesterol. Another important factor is that almond butter does not contain any trans fat. NONE.
On peanut butter's defense, there is a misconception that all peanut butter contains trans fat or hydrogenated oils. This is not true. You can now choose from a range of "all natural" varieties that eliminates the trans fat (and any un-natural ingredients). These varieties are made from pure peanuts with no added oils, fats, or sugars. You'll recognize natural butter by the oil separation at the top of the jar. The trans fat found in regular peanut butter is so minimal (less than 1%) that the FDA labels it as being at 0. For more information about this check our post on organic peanut butter.
What about organic peanut butter? It's another option and it simply means that the peanuts were grown without the use of pesticides. Most grocery stores carry all three types of butters. Remember to refrigerate your natural and organic butters.
POSSIBLY THE BEST REASON TO SWITCH: Almonds are considered alkaline while peanuts are categorized as acidic.
According to some research there are benefits to consuming alkaline foods: speed up metabolism, increase energy, and prevent sickness. Almonds fall into this category. They are a powerful nut and the only nut categorized as very alkaline.
Health gurus argue that it's important to consume at least 60% alkaline-producing foods in order to maintain a balanced diet. If one's Ph levels aren't in balance the body has a hard time absorbing vitamins, minerals, and other important food nutrients. In short, Ph affects everything. In contrast acidic foods can be damaging and a variety of physical problems and diseases can be caused from acidic intake (some go as far to say that an acidic ph can cause cancer--see below caveat). Peanuts rate very high in acidity. This site provides a nice summary chart.
CAVEAT: While there is some scientific research regarding the potential dangers of an acidic diet, it is hardly conclusive. This article by the American Institute for Cancer Research summarizes the risks and notes that what you eat certainly affects your cancer risk, BUT the acidity/alkalinity of the foods is not the factor.
How do the prices compare? There is a significant price difference (usually $3-4 bucks) between the spreads. Peanut butter is the cheaper of the two. At Trader Joe's a jar of the almond stuff costs $4.99 while regular peanut butter only costs $1.79. If you want organic it's $2.99. So at Trader Joe's you're getting a bargain. If you shop elsewhere almond butter can cost up to $13.00 a jar. Generally organic butters are more expensive. With almond butter you're paying more for the quality. And remember places like Whole Foods allow you to grind your own. Now that is fresh!
One almond butter that we love can be ordered online for $7.00 a jar. Hopkins Ag makes their almond butter fresh every day.
Which one tastes better? This is a matter of preference but if you like a sweeter taste, peanut butter is likely the way to go. However, companies like Hopkins also sell almond butter with honey. It's equal to any peanut butter. We've also seen vanilla almond butter and a few other flavors.
Personally, I am partial to peanut butter. Some almond butters can be grainy and slightly bitter. But, when cooking or making smoothies, I'm now an almond butter convert. Athletic-Minded Traveler posted a smoothie recipe a while back. Give it a try.
http://www.athleticmindedtraveler.com/blog/almond-butter-versus-peanut-butter-which-is-the-healthier-choice
Almond butter versus peanut butter:
Both butters are rich in protein, fiber and fatty acids and have the same amount of fat (16 grams) and calories (190) per 2 tablespoons. They also have about the same amount of carbohydrates.
what about "nutrients?"
Almond butter takes the lead: Almond butter has 26% more Vitamin E, 3% more Iron, and 7% more Calcium than peanut butter. It's higher in magnesium, phosphorus, potassium and antioxidants.
Almond butter versus peanut butter. Which is the healthier choice?
While there is something deeply gratifying about the sweet, creaminess of peanut butter (unless you lean crunchy), and the way that it often sticks to the roof of the mouth, studies demonstrate, it might be time to switch the nut. Almond butter, which also comes creamy or crunchy, offers more on a strictly nutritional basis.
What about the "fats?"
This is where the almond really shines. Almond butter has 50% more monounsaturated fat than the peanut spread and about 25% less saturated fat. This is good news for anyone, and especially for those keeping an eye on cholesterol. Another important factor is that almond butter does not contain any trans fat. NONE.
On peanut butter's defense, there is a misconception that all peanut butter contains trans fat or hydrogenated oils. This is not true. You can now choose from a range of "all natural" varieties that eliminates the trans fat (and any un-natural ingredients). These varieties are made from pure peanuts with no added oils, fats, or sugars. You'll recognize natural butter by the oil separation at the top of the jar. The trans fat found in regular peanut butter is so minimal (less than 1%) that the FDA labels it as being at 0. For more information about this check our post on organic peanut butter.
What about organic peanut butter? It's another option and it simply means that the peanuts were grown without the use of pesticides. Most grocery stores carry all three types of butters. Remember to refrigerate your natural and organic butters.
POSSIBLY THE BEST REASON TO SWITCH: Almonds are considered alkaline while peanuts are categorized as acidic.
According to some research there are benefits to consuming alkaline foods: speed up metabolism, increase energy, and prevent sickness. Almonds fall into this category. They are a powerful nut and the only nut categorized as very alkaline.
Health gurus argue that it's important to consume at least 60% alkaline-producing foods in order to maintain a balanced diet. If one's Ph levels aren't in balance the body has a hard time absorbing vitamins, minerals, and other important food nutrients. In short, Ph affects everything. In contrast acidic foods can be damaging and a variety of physical problems and diseases can be caused from acidic intake (some go as far to say that an acidic ph can cause cancer--see below caveat). Peanuts rate very high in acidity. This site provides a nice summary chart.
CAVEAT: While there is some scientific research regarding the potential dangers of an acidic diet, it is hardly conclusive. This article by the American Institute for Cancer Research summarizes the risks and notes that what you eat certainly affects your cancer risk, BUT the acidity/alkalinity of the foods is not the factor.
How do the prices compare? There is a significant price difference (usually $3-4 bucks) between the spreads. Peanut butter is the cheaper of the two. At Trader Joe's a jar of the almond stuff costs $4.99 while regular peanut butter only costs $1.79. If you want organic it's $2.99. So at Trader Joe's you're getting a bargain. If you shop elsewhere almond butter can cost up to $13.00 a jar. Generally organic butters are more expensive. With almond butter you're paying more for the quality. And remember places like Whole Foods allow you to grind your own. Now that is fresh!
One almond butter that we love can be ordered online for $7.00 a jar. Hopkins Ag makes their almond butter fresh every day.
Which one tastes better? This is a matter of preference but if you like a sweeter taste, peanut butter is likely the way to go. However, companies like Hopkins also sell almond butter with honey. It's equal to any peanut butter. We've also seen vanilla almond butter and a few other flavors.
Personally, I am partial to peanut butter. Some almond butters can be grainy and slightly bitter. But, when cooking or making smoothies, I'm now an almond butter convert. Athletic-Minded Traveler posted a smoothie recipe a while back. Give it a try.
February 26, 2011
Phys Ed: Can Running Actually Help Your Knees?
An article in Skeletal Radiology, a well-respected journal, created something of a sensation in Europe last year. It reported that researchers from Danube Hospital in Austria examined the knees of marathon runners using M.R.I. imaging, before and after the 1997 Vienna marathon. Ten years later, they scanned the same runners’ knees again. The results were striking. “No major new internal damage in the knee joints of marathon runners was found after a 10-year interval,” the researchers reported. Only one of the participants had a knee that was truly a mess, and he’d quit running before the 1997 marathon (but had been included in that study anyway). His 1997 knee M.R.I. revealed cartilage lesions, swelling and other abnormalities. In the years that followed, the knee became worse, showing augmented tissue damage and more serious lesions. His exam prompted the researchers to wonder whether he would have been better off persisting as a runner, because, as they speculate, “continuous exercise is protective, rather than destructive,” to knees.You can’t be a runner past the age of 40, as I am, without hearing that running will ruin your knees, by which doomsayers usually mean that we’ll develop “degeneration of the cartilage in the kneecap, which reduces its shock-absorbing capacity,” says Ross Tucker, a physiologist in South Africa and co-author of the new book “The Runner’s Body: How the Latest Exercise Science Can Help You Run Stronger, Longer and Faster.” In other words, we’ll be afflicted with arthritis.
It’s not an unreasonable supposition; other sports have been linked with early-onset arthritis in knees. In a British study, almost half of the middle-aged, formerly elite soccer players were found to have crippling, bone-on-bone arthritis in at least one knee. Former weight lifters also have a high incidence of the condition, as do retired N.F.L. players.
But despite entrenched mythology to the contrary, runners don’t seem prone to degenerating knees. An important 2008 study, this one from Stanford University, followed middle-aged, longtime distance runners (not necessarily marathoners) for nearly 20 years, beginning in 1984, when most were in their 50s or 60s. At that time, 6.7 percent of the runners had creaky, mildly arthritic knees, while none of an age-matched control group did. After 20 years, however, the runners’ knees were healthier; only 20 percent showed arthritic changes, versus 32 percent of the control group’s knees. Barely 2 percent of the runners’ knees were severely arthritic, while almost 10 percent of the control group’s were. “We were quite surprised,” says Eliza Chakravarty, an assistant professor at the Stanford University School of Medicine and lead author of the study. “Our hypothesis going in had been that runners, because of the repetitive pounding, would develop more frequent and more severe arthritis.”
Instead, recent evidence suggests that running may actually shield somewhat against arthritis, in part because the knee develops a kind of motion groove. A group of engineers and doctors at Stanford published a study in the February issue of The Journal of Bone and Joint Surgery that showed that by moving and loading your knee joint, as you do when walking or running, you “condition” your cartilage to the load. It grows accustomed to those particular movements. You can run for miles, decades, a lifetime, without harming it. But if this exquisite balance is disturbed, usually by an injury, the loading mechanisms shift, the moving parts of the knee are no longer in their accustomed alignment and a “degenerative pathway” seems to open. The cartilage, like an unbalanced tire, wears away. Pain, tissue disintegration and, eventually, arthritis can follow.
So, the best way to ensure that your knees aren’t hurt by running is not to hurt them in the first place. “The biggest predictor of injury is previous injury,” Tucker says, and one of the best deterrents against a first (or subsequent) knee injury is targeted strength training. “The hip stabilizers, quads, hamstrings and core must all be strong enough. As soon as there is weakness, some other muscle or joint must take over, and that’s when injuries happen.”
If you’ve injured your knee in the past, particularly if you’ve ever torn an A.C.L. (an injury that, in the Stanford gait study, was closely associated with misalignment and cartilage degeneration), talk to your physician before running. But for most runners, the scientific observations of Chakravarty will ring true. “What struck me,” she says, “is that the runners we studied were still running, well into their 70s and 80s.” They weren’t running far, she says. They weren’t running frequently. They averaged perhaps 90 minutes a week. “But they were still running.”
By GRETCHEN REYNOLDS
It’s not an unreasonable supposition; other sports have been linked with early-onset arthritis in knees. In a British study, almost half of the middle-aged, formerly elite soccer players were found to have crippling, bone-on-bone arthritis in at least one knee. Former weight lifters also have a high incidence of the condition, as do retired N.F.L. players.
But despite entrenched mythology to the contrary, runners don’t seem prone to degenerating knees. An important 2008 study, this one from Stanford University, followed middle-aged, longtime distance runners (not necessarily marathoners) for nearly 20 years, beginning in 1984, when most were in their 50s or 60s. At that time, 6.7 percent of the runners had creaky, mildly arthritic knees, while none of an age-matched control group did. After 20 years, however, the runners’ knees were healthier; only 20 percent showed arthritic changes, versus 32 percent of the control group’s knees. Barely 2 percent of the runners’ knees were severely arthritic, while almost 10 percent of the control group’s were. “We were quite surprised,” says Eliza Chakravarty, an assistant professor at the Stanford University School of Medicine and lead author of the study. “Our hypothesis going in had been that runners, because of the repetitive pounding, would develop more frequent and more severe arthritis.”
Instead, recent evidence suggests that running may actually shield somewhat against arthritis, in part because the knee develops a kind of motion groove. A group of engineers and doctors at Stanford published a study in the February issue of The Journal of Bone and Joint Surgery that showed that by moving and loading your knee joint, as you do when walking or running, you “condition” your cartilage to the load. It grows accustomed to those particular movements. You can run for miles, decades, a lifetime, without harming it. But if this exquisite balance is disturbed, usually by an injury, the loading mechanisms shift, the moving parts of the knee are no longer in their accustomed alignment and a “degenerative pathway” seems to open. The cartilage, like an unbalanced tire, wears away. Pain, tissue disintegration and, eventually, arthritis can follow.
So, the best way to ensure that your knees aren’t hurt by running is not to hurt them in the first place. “The biggest predictor of injury is previous injury,” Tucker says, and one of the best deterrents against a first (or subsequent) knee injury is targeted strength training. “The hip stabilizers, quads, hamstrings and core must all be strong enough. As soon as there is weakness, some other muscle or joint must take over, and that’s when injuries happen.”
If you’ve injured your knee in the past, particularly if you’ve ever torn an A.C.L. (an injury that, in the Stanford gait study, was closely associated with misalignment and cartilage degeneration), talk to your physician before running. But for most runners, the scientific observations of Chakravarty will ring true. “What struck me,” she says, “is that the runners we studied were still running, well into their 70s and 80s.” They weren’t running far, she says. They weren’t running frequently. They averaged perhaps 90 minutes a week. “But they were still running.”
By GRETCHEN REYNOLDS
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