FLS Sports: Faster Longer Stronger

Endurance Sport Basics!

2009-02-02T20:49:00.000-08:00

As a coach, I have worked with all types of athletes. Whether you're aiming to go Pro, are a top ranked armature, a middle of the packer or just getting off the sofa for the first time in years, the basics are the same. You must set your goals, have a plan and be flexible.

Set Your Goal(s):
* Your goal must be specific
* Your goal must be measurable with a date
* Your goal must be realistic and achievable
* Make your goal something special to you
* Make having fun part of your goal

Have a plan of action:
* Does some research and determine the steps it will take to achieve your goal
* With the help of a coach or on your own, write-out your training plan
* Recording your progress is important. You can do with one of the myriad of training logs out there or, again, with the help of your coach
* Remember that things are always changing – be prepared to adjust your plan or goal if changes occur that make if necessary to do so.

TRAINING HINTS:

* Have fun! Even the “burn” can be enjoyable.
* Rest!! Remember that your rest days are just as important as your workouts.
* If demands on your time make you skip a workout don’t worry, but make sure you get in your Quality workouts. Your coach or training program will tell you which workouts are the most important.
* Remember to keep balance in your life: Take time for your family and other relationships and to explore other joys of life besides training.
* Listen to your body. There’s no need to
* Do you own workout rather than trying to keep up with or slow down for others.
*EAT! Food is your fuel … and good nutrition is a major tool used to get to your goal (see previous Training Tip on post-workout nutrition for more information)

Winter Training on the Treadmill

2009-01-30T11:49:00.000-08:00

I coach folks from all over the world not just in Santa Monica, CA, where, I have to admit we're having extraordinary spring-like weather. I've been planning much of their workouts around the weather and have avoided scheduling treadmill sessions as much as possible. But when its have been Siberian-cold for nearly a month, the elements can wreck havoc on your will. Taking it inside is not such a bad idea.

Here is an article I found, By Patrick McCrann, that speaks to running inside and summarizes that which I tell my clients. I hope this helps you stay warm and keep you spirits up!! Enjoy.
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With the weather taking a turn for the worse, more and more folks are turning to the treadmill as a safe (and warm) way to stay in shape and maintain their running fitness. While running on a treadmill can be repetitive or even a bit boring, the treadmill is a fantastic training tool when used properly.

Remember Christine Clark, the woman from Alaska who stunned the running community by winning the U.S. marathon trials for the 2000 summer Olympics? She did the majority of her running on a treadmill and managed a great race.

Your winter training could prepare you for a great race if you take the time to really plan out your approach. Here are a couple of things to remember for those winter treadmill runs:

# Your heart rate values are different on a treadmill. Without external stimuli like hills, wind, heat, etc., your heart rate will be lower. It also makes a difference that the treadmill is pushing your legs instead of you pulling your body forward. As a result, at any given pace you'll notice that your HR is lower on a treadmill than on the open road. You can counteract this effect by manipulating the grade periodically to stimulate your aerobic system.

# Use a minimum of 1% grade. Running at 0% grade is similar to running on a slight downward slope. It's also very difficult to maintain solid run form on a flat treadmill, so kicking it up to a minimum of 1% means that you?ll have a better chance of getting into your normal running style (foot strike, body lean, etc.). Note: As you increase the grade for hill workouts, be sure to cut back a bit on the speed. We all slow down a bit as we head uphill, but the treadmill won’t unless you tell it to.

# Mix it up! Just as you have different weekly routes, so too should you have different treadmill locations and routines. I have a part of the gym where I run the hard workouts and a part where the fun/easy workouts are done. Also feel free to mix up the incline and pacing to stimulate different muscle groups. It's very easy to settle in and just watch the TV. You can't do this on race day, so don't do it during your key workouts!
# Consider cross training. Incorporating a basic weight routine is a great way to make sure your legs maintain their in-season strength through the winter. This doesn't have to be a bodybuilding routine; think squats, leg extensions, leg curls and calves for 15 to 20 repetitions each. Alternate a set of leg weights with an upper-body exercise (such as bench press or back extensions) to add variety. You should also consider other great "winter appropriate" exercise -- cross country skiing is a fantastic low-impact, highly aerobic workout.

# Get outside once a week, weather permitting. There is no substitute for the real thing. Even if you have to wait until midday on a weekend for the temperature to climb, do it. Just one outdoor session a week will help you maintain your "feel" for the road.

Training through the winter isn't easy, even with treadmills. If you mix up your routine, it will help you stay fit and sharp and will have you ready for next season in no time!

Use Indoor Cycling Drills to Get Your Spin Down

2009-01-16T08:21:00.000-08:00

I know the weather is frightful just about everywhere other than here and everyone has turned indoors to train on the bikes. Here’s an excerpt from an article by Coach Marc Evans that I used as the basis for my indoor rides and training programs. For those of you who cannot find a coached indoor spin and are on your own, here are some drills that will help you tremendously when you get back outside. Enjoy!

“The workouts always began with the athletes in the small chain ring, where I would have them concentrate on various sectors of the spin and revolutions. Those sectors being the downstroke, backstroke, upstroke and overstroke. Soon, I had them "spinning" at what I called "HRPM Spinning," or "high revolutions per minute." Sometimes they'd reach 130 rpm's.

I found this type of spinning to be most effective in teaching a most efficient spin and thus, included this regularly. In particular, after anaerobic threshold, V02 and lactate efforts, I had the athletes spinning at minimums of 100 rpm. During race-pace intervals the rpm was 90.

Perhaps the best drill I used was the "One Leg Spin" or OLS. Simply, I had the athletes emphasize the spin with the right leg and let the left follow without force. Then switch over to the left. Over time, I realized the best way to teach this was when using the small chain ring and say, a 21 cog. This gearing forced the athlete to remain focused on the spin where a more forceful gear would not.

"Descending One Leg Spinning" then became the drill of choice. Start out with say, 10 with the right and 10 with the left, then nine right, nine left, eight seven six and so on. Follow the drill with a normal spin for about 60 seconds.

You can do this drill on the road or trainer, and along with dozens of other possible drills you can make your turbo training fun.”

Here's a workout in detail:

1. Warm up in small chain ring at hrpm spinning start a 90 end at 105 for 20 minutes.

TF Drills 2 (4 x 2 minutes) two sets of the following:
- Work the downstroke (forward and downward)
- Descending One Leg Spins from 20
- 4 x 30 seconds alternating One Leg Spins
- hrpm at 110 and 115 for 1 minute each

Anaerobic threshold
- 6 x 6 minutes at 40K pace plus 1 minute rest
- Or, 8 x 3 minutes plus 30 seconds rest

HRPM
- 3 x 3 minutes at 100, 110 and 115 rpm

Warm down
- 10 minutes of one-leg spins alternating every 30 seconds

Trinited.com is live!

2009-01-15T08:58:00.000-08:00

Hey there FLS Sports members,

I wanted to pass this info onto you. One of my clients (and friend) has launched, with his team, a great new site (it actually replaces an older version) called www.Trinited.com. It is fast becoming the premier international networking site for endurance sports enthusiast. Check it out. Sign-up. Add me as a friend!

Best,

Julie

Julie Silber
Coach
FLS Sports: Faster Longer Stronger
julie@flssports.com
310.766.9760

Forwarded message:

Howdy folks,

Www.trinited.com is now officially online as the primer Triathlon and Endurance Sports Network. It is a little different to what you know from the previous version of our site. It is more personal, more honest, and more brutal in its product testing and reporting and a hell lot of fun for everybody.

Thanks for joining and showing your support. We are looking forward to growing this network with you and spreading the spirit of multi sports...and that’s why we want YOU to choose the next features to be implemented on the site...Write us what you would like to see to info@trinited.com - Is it status updates and a status page to see what your friends are doing, a general chat function everybody can join, A Ride to Share Category, or something else - Rock n' Roll and please invite all your friends to www.trinited.com.

Also check out our Triathlon Charity - A Jersey for an Orphan - for which we are auctioning off cool signed gear from the pros. Thanks to the rock stars of Triathlon including Miranda Carfrae, Craig Alexander, Faris Al Sultan, Norman Stadler, Ronnie Schildknecht and many more... The charity will be announced on www.Trinited.com this coming Saturday.

Trinited we stand!

Till BB Schenk

The FLS Sports Facebook group

2009-01-13T08:20:00.000-08:00

The FLS Sports Facebook group is a community of endurance sports enthusiast. It’s a place to share info, stories, recipes and more, get some free training tips and workouts and chill while we're not training. Join us!

To join, click here: http://www.facebook.com/group.php?gid=44433972936

You Gotta Have Hope!

2009-01-12T11:25:00.000-08:00

I’ve been receiving emails and comments from clients that suggest we all need a little extra to stay on track this year. Financial issues seem to be permeating everyone’s psyche. Some of us had a hard time with the holidays, or a relationship ending, or even the bitter cold outside. It seems like it is just a little harder for almost everyone these days.

What does this have to do with you, me and the endurance sports world that binds us? A lot. As athletes we have the skills to turn it around and get that feeling of Hope back. We know how to set goals, put a plan together to make it happen. Maybe we just need a reminder on how “gifted” we are with making things happen.

So here is the reminder and a little empirical data that suggests that the race we’re planning on doing next spring/summer/fall could very well be the thing that helps us get through a difficult chapter.

I read this morning about a recent psychology study that proved that setting an achievable goal, devising strategies for working toward it, and believing in your ability to achieve it does something amazing. These simple acts make you more hopeful.

According to this study, when a study-group of people underwent eight sessions of "hope therapy," a program designed to build goal-seeking skills; they came out much happier on the other end. Not only were they more hopeful, but also they became more positive thinkers, experienced less anxiety, and had better self-esteem. And they got things done.

Let’s get that hope back:

Perhaps the most interesting aspect of the study was that rather than focusing on problems - as psychotherapy often does - the sessions taught people to focus on goals, strengths, and skills instead. Need help being more resilient through these challenging times? Pick a goal, make the necessary plans to achieve it, enlist the support of those around you and remember that the endorphins will kick in! I believe, you can never be too hopeful.

Now, get focused on that goal and remember that when things get you down!!

The 3 "R's" of Endurance Training: Rest, Recovery and Recreation (first in a series)

2009-01-08T10:59:00.000-08:00

Rest

In this day and age where we find competition in all aspects of our life, we are all constantly looking for that edge. We work a little extra, we have a little more caffeine … we train a little harder. I used the work “little”, but for some of you, I should probably use the words “a lot”. Maybe even “Too Much”! We get up earlier to get in our workouts before we rush off to work, sucking down caffeine in the car on the way. We might cram in a workout at lunch and eat at our desks later, have afternoon meetings which mean a longer day at the office before we leave for the gym at 7:30 or 8 pm, making dinner seem like a midnight snack. We often hear the phrase, “Less is more” … but is it really?

In this series, I’m going to talk about the three R’s of endurance training: Rest, Recovery and Recreation, three things that must be a part of any training regimen if you want to be successful. The fist is Rest or, as we more commonly call it: Sleep.

How many hours of sleep do you get on average? 5? 6? I know I’ve been heard saying, “If only I didn’t have to sleep” when I need more hours in a day. However, we DO need sleep and because we are athletes, the benefits of sleep are even more important to our goals. Sleep is often cited as a cure-all for a wide range of ailments, including all types of stress.

Sleep is an “anabolic” process. This means that your body is repairing itself while you sleep. Muscle tissue gets restored, damages cells are healed. If you don’t get enough sleep or you are one of the many sleep deprived, this not only could interrupt the process, but studies have shown that it is nearly impossible to make-up the loss of sleep on a Sunday of sleeping in an extra hour or two. Eight straight hours is still the best advice according to modern medicine, alternative medicine, your coach and your mom!

If you still think sleep is overrated think about this: repeated studies at Stanford University have shown that athletes who maintained a usual sleep pattern of 8 hours a day for a six to seven week period - across the board - increased their peak performance. Those who got a little extra sleep, some up to 10 hours a day, increased their peak performance even more, decreased daytime sleepy-ness, had higher ratings of vigor and lower ratings of fatigue.

I know that it works with the athletes I coach and it works for me. Here’s a few key things to remember to improve your athletic performance and your everyday life:

• Make sleep a regular part of your training routine
• If you are existing in a state of “sleep debt”, extend your nightly sleep for several weeks to reduce this debt, especially before competition
• Adults need seven to eight hours a night. Teens and young adults need nine or more.
• Keep a regular sleep/wake schedule as much as possible
• If you can, take brief naps during the day

Creating a Home “Gym”

2008-12-10T10:10:00.000-08:00

Many of my clients, me included, prefer to workout at home, for many reasons. And there are others who keep their “gym” in their trunk and pull up to a nice grassy spot, unload and workout. For those of you who have an aversion to the gym or are trying to save your hard earned cash, here’s the LIST for you. I have put together a list of equipment (for about $250) that I think is essential to put together a home “gym” that covers all the strength prep needs an endurance athlete could have. Additionally, I’ve listed the exercises, reps and sets that correspond to each piece of equipment.

Like I always say, check with your coach and/or training program to see which exercise is appropriate for you, your goals and where you are in your season.

Enjoy!

Exercise mat

Exercise mats are great for stretching, as they cushion your joints. You can also perform your ab exercises on them if you experience back pain when your back is pressed directly on the floor.

Fitness ball

Fitness balls are especially good for working your core muscles because they provide a sense of instability that requires you to use your abdominal and back muscles to steady yourself.

Following are some exercises that can be performed on a fitness ball.

Ball crunches: This exercise -- which involves lying with the small of your back on the ball and performing crunches as you normally would -- targets your abdominal muscles. Aim for 2-3 sets of 20 to 25 reps; focus on performing them in a slow, fluid motion to fully engage all the muscle fibers.

Ball wall squats: To work your quadriceps and gluteus muscles, place the ball behind your back against a wall. Squat slowly, allowing the ball to roll along the wall against your back. Do 2-3 sets of 15 to 20 reps; you can use a higher rep range since there is no weight involved.

Ball hamstring curls: Lie on your back, place the ball under your feet and slowly lift your hips off the floor. Once you have found your balance, use your hamstring muscles to slowly curl the ball toward your butt and back out again. Perform 2-3 sets of 15 reps.

Traditional exercises: Various classical weight-training exercises -- such as chest presses, dumbbell flyes or lateral raises -- can be performed while sitting or lying on the ball. You will not only work the muscles directly targeted by the exercise, but you will also have to use your abdominal muscles in order to stabilize yourself. You will likely need to use a lighter weight than usual due to this added difficulty.

Do 2-3 sets of 8 to 12 reps for each exercise.

Tubing

This is one of the most versatile pieces of equipment around. Since it is lightweight and can fit into a small bag, it is ideal to travel with. Tubing offers continuous resistance throughout your entire range of motion, and you can easily adjust the resistance by decreasing or increasing the length of the tube.

For the following exercises, aim for 2 to 3 sets of 15 reps.

Double tricep extensions: Place the tube behind your back. Hold one end of it with one hand above your head and hold the other end below; slowly extend both elbows in the upward and downward directions respectively. Make sure the tube offers resistance on both the concentric (stretching) and the eccentric (returning to the starting position) phases of the exercise.

Bicep curls: While standing, hold one end of the tube in one hand and place the other end under your foot; perform the standard bicep curl exercise.

Military press: If you have a long tube, hold one end in each hand and step on the middle of the tube with your foot. If the tube is shorter, hold one end in your hand and place the other under your foot, and perform the exercise one arm at a time. Slowly raise your hands above your head like you would in the traditional military press exercise. This will effectively target your deltoid muscles.

Lateral and frontal raises: Start this exercise the same way you would the bicep curl, but move your arm up straight in front of you or laterally. This is another great exercise for developing your medial and frontal deltoid muscles.

Lateral pulldowns: Attach the middle of the tube on a hook on your ceiling. Hold both ends of the tube and pull them down and out to your sides, while keeping your elbows straight.

Dumbbell Set

Dumbbells are probably the most popular at-home workout tools simply because they allow you to train every muscle group, just like at the gym. Buy a set that easily allows you to adjust the weight and comes with a few 2.5- and 5-pound weights so you can incrementally increase it.

Another advantage of dumbbells is that they allow you to add more lean muscle mass than any other piece of at-home equipment; they provide the heaviest resistance and thus challenge your muscles to the greatest extent.

Chest press

Pec flyes

Bicep curls

Lateral raises

Military (overhead) press

Upright row

Bent-over row

Squats (holding the dumbbells either between your legs or resting them on your shoulders)

Lunges

Deadlifts

Calf raises (holding the dumbbells in your hands along side your body)

Perform 2-3 sets of 8 to 12 reps with a weight that is challenging enough to make your last rep quite difficult.

Chin-up bar

Many guys are choosing to install a chin-up bar in their homes to complete their workout. It is generally pretty difficult to target your latissimus muscles at home, but a chin-up bar provides a solution.

Exercises that you can perform are classic chin-ups, reverse chin-ups (palms facing you, calling your biceps into play), as well as hanging leg raises to target your abdominal muscles.

Perform 2-3 sets of 15 chin-ups and 2 sets of 20 leg raises.

Medicine Ball

Medicine ball exercises are a great change of pace in your workouts. The variety they add can take you to the next level when you are trying to build muscle and burn fat. Additionally, for those looking to build sport specific muscle and power, the medicine ball provides many options.

Perform 2-3 sets of 15 reps for each exercise.

Kneel to Push Ups

1. Start Position: Your body will be in an upright position sitting on your knees.

2. Hold medicine ball at chest level. Keeping your torso erect fall forward and chest press the medicine ball to a partner or a wall.

3. Upon releasing the ball drop your hands to the floor and immediately complete a push-up.

4. Advanced athletes: To make this more challenging have a partner throw the ball back to you. You will have to explode up with the push-up so that you are back in the seated upright position on your knees. Your partner will throw the ball back to you and then repeat the exercise until the desired repetitions are met.

Single Leg Chops

1. Starting Position: Stand on right leg and your arms are extended holding the medicine ball up and to your right.

2. Bring medicine ball down in a wood chopping motion towards your left foot.

3. During this place motion switch feet so your left foot is now on the ground and your right foot is in the air. Repeat this motion for the desired repetitions and then repeat in the opposite direction.

Slams

1. Stand with feet parallel and knees slightly bent.

2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.

3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

Figure of Eights

1. Start Position: Hold medicine ball with your arms extended over your right shoulder.

2. In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot.

3. Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot.

4. You will have to bend at your knees to complete this.

5. Return to starting position and repeat.

Medicine Ball Lunge Crossovers

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.

2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.

3. Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.

4. Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.

Russian Twists

1. Stand with feet hip-width apart.

2. Hold medicine ball with both hands and arms only slightly bent.

3. Swing ball over to the right hip and forcefully swing ball forward and around towards the left side. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle.

Single Leg V-Ups

1. Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.

2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling.

3. Return to start position.

4. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Medicine Ball Obliques

1. Starting Position: Lie on your back and raise your legs with your knees bent.

2. Holding a medicine ball between your knees rotate your legs to the side and then return to the starting position. Repeat to the other side.

Lateral Flexion w/ Stability Ball

1. Starting Position: Lie on your side over the stability ball and spread your legs for balance.

2. Hold a medicine ball over your head and curl up towards the ceiling. Lay back down across the ball and repeat the movement.

3. Repeat with the other side.

Reverse Curls

1. Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a medicine ball. Position arms at sides with palms down on floor.

2. Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.

3. Return to start position.

4. Remember keep legs from swinging to prevent momentum throughout the exercise.

Stairs

Stairs are great for a variety of exercises and their FREE. You can use your home or abpartment building staircase to work out or go to your local high school or college and use their stadium.

You can get a nice short cardio workout by running up and down for 5-10 reps to start. For strength training, stairs are great. Calf raises, step-ups and split squats are wonderful for building strength ans stability for cycling and running.

To perform calf raises, stand with your heels hanging off the edge of a stair, holding a pair of dumbbells. Lower your heels as far as you can, and then contract the muscles to bring you up into a calf raise.

For step-ups, hold a set of dumbbells, choose a stair level that you are comfortable with, and step up and down, switching sides in-between each step.

For split squats, hold a dumbbell in one hand, face away from the staircase, and place one foot behind you on the second or third step. Then, use your quad and glute muscles to squat on your front leg as far as you can, and rise back up.

For each exercise, perform 2 to 3 sets of 15 reps on each leg.

The Pre Season is a Time to Reflect, Plan and Strengthen

2008-12-03T10:14:00.000-08:00

At the end of the racing season, we’re tired. Many of us just want to sit on the sofa and eat. That may be ok for a week or two, but the Pre Season is good for more than putting on some weight. It is a time to reflect on last season, a time to decide what to do next season and a time to strengthen those things that we found to be our weakest links.

Reflection Means an Honest Analysis

For me, last season was a building season after nearly two years of not training or racing due to injury, illness and work (deadly combo!). Reflection is looking at the goals I set for my self at the beginning of last year and seeing if and where I fell short, if and where I exceeded and if and where I hit the bull’s-eye and asking “WHY?”.

Take a good look at your last season. Did you meet your goals? Were your goals realistic? Did you train as much as you wanted? Did you over train? Are you getting the same results over and over? Then ask “WHY?”

Being honest with ourselves isn’t always easy especially if you haven’t met your goals. I have a friend who has had the same results every year for 7 years now. He believes that training harder and more is the answer, even though that has not produced results, but it may actually be making him slower. He has a hard time accepting outside input (know anyone like that?!) From the outside looking in as a coach, I can clearly see the problem. He’s over-trained, under nourished and has inefficient form in all three sports. If he could take an honest look at his season, he would go very far in the next.

Sometimes, the culprit that dashes the attainment of goals is time. There are many ways to plan around that. Bottom line is: don’t be afraid to ask “WHY?” Analyze the why, on your own or with a coach. And do not be afraid of the answer. It could very well be the key to future success.

The Best Laid Plans …

Once you’ve done your reflection of last season, its time to plan the next. Be specific with your goals for next season. Make them achievable and special to you. Make sure they fit into your lifestyle and then pick your races.

I am coaching an athlete that’s a single mom. She has to plan her season around her kid’s schedule and chooses her peak races for the end of the summer/beginning of fall because of that. She also plans fun destination races that double as a family vacation. This works for her.

I have another client whose work load is seasonal and his hours behind the desk sometimes double during March/April. He knows he stuck in the Pre Season longer than most of us and can’t start his base training until after that and we plan his races accordingly. The early season races are out, but standing on the podium isn’t.

With the help of a coach or on your own, come up with a training plan … a training plan that builds upon your goals, suits your lifestyle and one that has a Pre Season Focus/Prep Phase, Base Phase, Build Phase and a Peak/Race Phase.

Breaking Weakness and Building Strength

Last, but not least, we focus on breaking the weakness and building strength. After looking back, we know what we need to work on. Whether it’s the swim, bike or run, overall fitness or planning a realistic season … the Pre Season is the best time to focus on that limiter. Again, with the help of a coach or on your own, you can develop a Pre Season Training Program that does the essentials to get you ready to train: focus on your limiter and getting your body and mind ready for next season’s training process.

As athletes, when we think about building strength, we think about physical strength. Least we not forget our minds and our spirit. Often times, the post-season sitting on the sofa eating is not only a break from the physical endeavors of endurance racing, it is also a mental break from the regime. The Pre Season is a great time to add something new that will rejuvenate the body, mind and soul. Some of us have been known to mountain bike, cyclo-cross, cross country ski or even take a series of ballet classes.

No matter what your reelection of last season revealed, the Pre Season is the best time to have fun building for next season. Enjoy!

Nutrition Tip December 2008

2008-12-01T10:15:00.000-08:00

What do guava, oatmeal and brussel spouts have in common?

They can all increase your lung capacity. Huh? Seriously. Each are high in fiber and studies have shown that people who ate at least 27 grams of fiber per day had better lung capacity than people who got less than 10 grams. The studies say that fiber may protect lungs by reducing tissue-damaging inflammation. The antioxidants in fiber probably help protect lung cells, too… deep breathe … ahhhh!

Ok, so brussel sprouts are not necessarily on everyone’s favorite food list, but there are a lot of foods rich in fiber that are. Who doesn’t like oatmeal on a cold morning?! Here is a link to a site that I found to be useful: http://dietaryfiberguide.com/

There is a bunch of other good things that fiber can do for you in addition to expanding your breathing capacity. It can help lower cholesterol, help keep your body trim and assist in maintaining a healthy digestive system.

So when you trim you holiday tree with popcorn and cranberries, save some and make a snack!

Post-workout or recovery nutrition?

2008-11-25T10:16:00.000-08:00

Post-workout or recovery nutrition? The terms have been somewhat interchangeable among athletes and there is a distinct difference which is important to know.

Recovery nutrition, often thought of as the “window of opportunity” in the first 30-60 minutes following a workout includes everything but this time period. “Recovery nutrition begins before a training session starts”. Think about that and it will make complete sense. The goal is to be well-hydrated and nourished before a training session in order to maximize the training session quality. It will be extremely difficult to maintain a certain power output, pace or heart rate if the body is not properly fueled beforehand. Thus, recovery nutrition is actually comprised of your daily nutrition along with the before and during training session nutrition. Remember again, “recovery nutrition begins before a training session starts”.

Enter the term post-workout nutrition, which is a much more accurate description of recovering nutritionally following a tough training session. There are a number of nutrition tips that will maximize your ability to completely replenish the carbohydrates that you use during your workout which I will list shortly. First, it is important to understand that, coupled with proper recovery nutrition as I described above, a well-executed post-workout nutrition plan can fully replenish glycogen stores in 12-16 hours. While this may seem long, not going into a workout with a full “gas tank” (fluid and carbohydrate) and not implementing the following post-workout nutrition guidelines will push your recovery time to up to 24 hours! I haven’t met an athlete yet who would choose the latter option.

Thus, the following post-workout nutrition principles should be followed in addition to a good recovery nutrition plan:

Carbohydrate 50-100 grams of carbs is sufficient for most athletes. Choose higher glycemic sugars such as glucose (aka-dextrose) to speed absorption. In addition, liquids can be quicker to absorb than solids. If time is of the essence, have a recovery drink.

Protein Consume between 10-20 grams of protein. Single, essential amino acids, especially branched chain amino acids and glutamine, versus whole proteins such as whey, casein or soy are quicker to absorb and should be your top choice.

Fluid This is the tricky one. It is recommended to drink 24 ounces of fluid for every pound of weight that you lost during your workout. For some athletes, this could add up quickly and it is unrealistic to drink more than 48 ounces after a workout. Thus, it is extremely important to minimize your fluid loss as much as possible by focusing on good nutrition during your workout.

Sodium Sodium is an extremely beneficial mineral to include in your post-workout nutrition plan. Whether it is in a sports drink or in food such as pretzels or crackers, aim for at least 500 milligrams (this is on the low end and can be increased quite a bit depending on how much you sweat and how salty your sweat is).

Fat Forget about it within the “window of opportunity”. While it may be beneficial to replenish some of your intramuscular triglycerides that may have been used in the workout, the research is still inconclusive as if this is really needed and beneficial.

Note: the 30-60 minute “window of opportunity” is valid; however, I use the 10-15 minute window with athletes to ensure that the nutrients are consumed within the hour of completing the training session. Let’s face it, life happens and sometimes things come up that will take your focus off your post-workout nutrition (ie: family, showers, playing with the dog, posting on facebook :), etc.) so it is best to utilize these tips sooner than later.

Improving Cycling Performance

2008-11-15T10:17:00.000-08:00

I'm not sure where I got this. It was quite a while ago. I'd give props to the person who put it together if I knew who they were. I think it is a valuable list of tips and drills, concise and ... why reinvent the wheel if it isn't necessary - that's why I am posting it. I know it seems geared more to those planning on becoming serious roadies. However, this posting has great relevance to anyone riding a road bike, even if you don't plan on road racing. Becoming a more efficient and skillful rider is to everyone's advantage. And since one of my greatest pet peeves as an athlete is people who cannot control their bikes, I think mastering your riding skills is of the utmost importance for safe training and racing, whether you're a triathlete, new to riding or have been racing crits your whole life. Here's wishing everyone happy and safe riding!!

Feel free to contact me if you have any questions, julie@flssports.com

CYCLING PERFORMANCE TIPS

Form and Technique Pedaling

Smooth pedal stroke

One-Leg Pedaling

One-leg pedaling is another approach to adding strength (and variety to your indoor training at the same time). Normally, when you pedal with both legs, the leg that pulls the foot through the bottom of the stroke and back up to the top of the 360 degree "cycle" is under used (as the other leg, when pushing the crank through the downstroke has significantly more power and thus allows a bit of slacking). Learning to pedal a complete, 360-degree circle with both legs working together will make you a better rider. Practicing with one legged drills will embed this idea into your pedaling style.

Cadence

If you're relatively new to cycling, you are probably riding at a cadence that is below your optimum. Most new riders think they are getting a better workout if every pedal stoke is a strain and the quads are burning. Although there's a place for low-cadence workouts, during a normal ride, aim for a smooth spin at between 85-100 rpm (pedal revolutions per minute) which is much more efficient -- and easier on the legs, especially the knees. Lance Armstrong has popularized high-cadence pedaling. He spins at about 90 rpm on even the steepest climbs, and he's regularly over 100 rpm in time trials. Does this mean you should be pedaling at a high cadence as well? Although your cadence can be increased through training, it may not fit with your personal physiology and biomechanics. The make-up of your leg muscles (the ratio of fast-twitch to slow-twitch fibers), combined with your fitness, will self-select your cadence. For most experienced riders, ideal cadence is in the range of 80-100 rpm - and most tend to automatically pedal at around 90 rpm in normal condition. Non-cyclists tend to spin a bit lower at around 60-70 rpm. Try this to see what cadence may be the best target for you.

Locate a protected 2-mile stretch of road (without significant cross streets or traffic). Ideally slightly rolling.

After you warm up for 15 minutes, ride the route hard in your biggest gear. Note your finish time and your heart rate if you have a monitor.

Recover for 15 to 20 minutes with easy spinning.

Ride the course again at the same heart rate (or perceived exertion if you don't have a monitor). But this time choose a rear cog that's one or two steps larger and allows you to keep your cadence about 100 rpm. Note your time for the same course.

After a day or two of rest, do the test in reverse - larger rear cog (lower gear ratio) first.

Compare your times. For most riders, the lower gear and higher cadence will produce faster times for less perceived effort.

Here are two drills that may be helpful in increasing your cadence and maintaining the smooth spin of a veteran.

Use a down hill to practice. Spin in a small gear on a slight descent, then gradually increase your cadence until your pelvis begins bouncing on the saddle. Back off about 5 rpm so (the bouncing stops). Hold that cadence and concentrate on a smooth pedal stroke for one minute. Cruise back up the hill and do it again. Relaxation is the key to pedaling at a high cadence without bouncing. Keep your elbows, shoulders and hips loose.

Use a that tailwind that you have stumbled across. Shift into a moderate gear and gradually increase your cadence until you're at 100-110 rpm. Hold it there for 30 seconds, then gradually ease back to 80 rpm. Repeat several times.

How do you estimate your cadence if you don't have a cadence function on your computer? Set your computer display to show seconds show. Using your right foot, count how many times it is at the bottom of the stroke during a 15 (or 30) second interval. Then multiply by 4 (or 2). That will help you develop a sense of what 90-100 rpm feels like. Shifting The secret to smooth shifting, especially on hills, lies in planning. Anticipate you'll need an easier gear and shift a few seconds ahead of time - including shifting to an easier gear at the bottom of the hill while you still have momentum. Just as you move the lever, ease up pedal pressure. The shift will occur during one crank revolution. If you time it right, you won't lose significant speed. And if you are worried, push a bit harder for several strokes before lightening the pressure on the shift stroke. Bottom line: Any time you shift either derailleur, be conscious of your pedal pressure. Shifts made during a moderate application of power have the best chance of being smooth and quick. Paceline Training

Paceline Skills

A great way to improve paceline skills while limiting risks. Excerpted from www.roadbikerider.com. "With a few friends, find a hill several hundred yards long. It doesn't have to be steep. Ride up in a paceline. Work on pedaling smoothly and maintaining 12-18 > inches between bikes. Here's the key to this drill: Keep the speed low. Around 5-7 mph is perfect. Everyone should be pedaling with the same cadence. No one should be struggling to keep the pace. Low speed ingrains smooth technique. In a normal paceline, if you speed up, you quickly overrun the next wheel. If you let a gap open, it takes effort to close and this messes up riders behind. But at slow speed on a gradual hill, there's less penalty for mistakes -- and you can simply put a foot down if you make one. Trade the front position after short pulls. Just 20-30 minutes of this slow-motion drill will make you and your friends noticeably better when you're in a paceline that's traveling 3 times faster." "Catch a draft! The best way to learn good drafting technique is to pair up with an experienced rider. So if you're an old hand, help a new rider learn. If you're a newbie, find a grizzled vet who's willing to help. In this example, we'll assume you're the rookie.

Ride at a moderate pace on a low-traffic road. Put your front wheel about 3 feet behind your guru's rear wheel. As you feel comfortable and confident, get a bit closer -- maybe 2 feet, then 18 inches.

Good drafting depends on smooth, even pedaling. If you pedal and coast, pedal and coast, you'll find yourself getting too close to your partner or too far back. Keep the crank turning and use slightly more or less pedaling force to maintain a constant gap.

Now practice rotating the lead.

Cornering There are two challenges in cornering technique. The first is avoiding a loss of momentum when you are in a competitive situation and the other is just the opposite with too mush speed going into the corner and the edge of the road rapidly approaching.

Slowing too much

The secret here is to keep your momentum during turns. Novice riders will waste their momentum when cornering, while the more experienced will sweep through the curve and open a gap that costs others precious energy to close. Corner after corner, this efficiency really adds up. A few tips:

Shift down before the turn. If the corner is tight (which will naturally make you slow), shift into a lower gear before you enter the corner, stop pedaling, and start leaning the bike. If you are in too large a gear, it will take more time to get back your momentum.

Practice standing versus sitting when exiting the curve. Cornering soaks up your speed, so you may choose to stand and sprint to regain momentum. However, standing uses more energy so in wide, sweeping corners you may opt to stay seated, and work a little harder to keep contact with the group (especially in a downhill turn). There are additional benefits of standing out of corners.

If you get in the habit of standing for a few strokes after most turns, even if it isn't necessary to stay with the group, you'll ride more comfortably.

Be prepared to sprint. Be ready to invest a sudden burst of energy after each turn. But if you can stay seated, and still stay with the bunch, it will save you energy to use on that final sprint at the end of the day or in the hillier sections.

Going too fast

Lean into the curve. It's better to increase your cornering angle even though you may lose traction and fall to the inside. Consider the alternative - slide down or ride off the outside of the road and hit things like guardrails or trees with more than just road rash to deal with.

Stand. Give your tires more grip by standing and putting most of your weight on your outside pedal. Virtually all of your weight should be on it. Push your bike into the turn. The bike should always be angled more than your body.

Brake early, then not. Take off as much speed as you can before the turn, then release the levers. This goes against instinct, but braking in a turn makes a bike want to straighten, the opposite of what you need it to do. You can also feather the rear brake, but be ready to let up if the wheel grabs and threatens your control. Don't even think about using the front brake while turning. It is a sure way to send the bike where you're aren't aiming or cause the front wheel to slide out abruptly.

Eye On Your Line

Use your eyes to corner better. The next time you take a corner at speed, concentrate on eying your line. Don't stare directly in front of your wheel, watching for debris, cracks or potholes. You won't notice even more dangerous obstacles farther ahead. Instead, "sweep" the whole corner with your eyes before you enter.

Check your entry This is the section of pavement where you enter the turn and begin to lean the bike. Look for gravel, oil, potholes, slippery leaves, anything that could loosen your tires' grip.

Check the apex of your arc. Cracked pavement where the concrete curb meets the blacktop is a common danger. So is water -- from sprinklers or puddles on the roadside. In winter, this might be ice.

Check the exit. Sweep your eyes ahead, through the turn and up the road on the line you're riding. Don't let yourself spy the trouble as you are coming out of a successful corner.

Then, just before you begin the turn, look through it to visualize the correct line. The trick is to visualize your line just before you begin to lean the bike. Then you can spot hazards and make adjustments without risking control. Remember, the bike goes where you look. Focus on the best line all the way through the turn and that's the path your wheels will take. Precision Steering (look where you want to go) Ever want to ride on a narrow strip - white line at the edge of the road or a surface with the grooves running the direction you are going? For example a bridge with a surface of flat timbers going the direction of the road? Or avoid a pothole or wet manhole cover (which can be as slippery as ice)? Here are two secrets that might help:

The first is to keep your eyes focused 20 - 30 feet ahead.

Don't look down at the front wheel. It's tempting to look just ahead of the front wheel to make sure it's going where you want it to. But this results in frequent steering corrections that translate into wobbles that make you lose your line. You can practice on the road by riding on the white line along the edge of the road. Remember to keep your focus 20 or 30 feet ahead.

The second is to look where you want to head, not at the obstacle you want to avoid.

The common factor is to look where you want to go as staring at an obstacle makes you track to it. Your body (and bike) follows your eyes. First look at the obstacle to remember where it is, but then train your eyes on the best line around it. Let your peripheral vision, keep tabs on what you want to miss.

Join the Discussion: Running Shoes ... are stability shoes killing our run?

2008-11-10T10:18:00.000-08:00

I feel like I'm living my own Cinderella story ... I'm not talking about a rags to riches (although, I'm open to that). I am talking about the seemingly never ending search for the shoe that fits (rather than looking for the foot that fits the shoe.) Is that too much to ask? I think not. But ...

I've tried 6 different style of shoes this year. First was the replacement version to the Nike shoe that I loved for years. I developed knee and IT pain. Then a different Nike shoe. Too stiff. With the help of some friendly and knowledgeable running store folks, I got a pair of Asics Kayano Structured Cushion shoes and within two weeks, my knee pain was gone, but I gained a new foot injury which took me out of running for 6 weeks. I traded in those shoes for a pair of Brooks Stability shoes and ran two miles in them, knowing from the get-go that they were very wrong for me. I went to the track, thinking that the discomfort was due to that initial breaking in process, and made it about 300 yards before the discomfort set in again. They felt like constricting bricks, super stiff which prevented me from ever getting to a normal stride. I took the shoes off and ran barefoot and low-and-behold ... no pain or discomfort.

I've was told that, because of the type foot injury I had, that I pronate. I didn't think this to be true. I'm a coach. I've had my run analyzed many times and pronate was never mentioned. But I did take over two years off from training and competition. Perhaps my stride had changed. I had someone video my run and I still don't pronate. I am a fairly neutral runner with a forefoot strike. However, reaffirming this knowledge hasn't made the search for shoes any easier. Am I destined to roam this world shoeless?!!

I have now set out on a new search for the perfect running shoe ... and will be trying out a pair of barefoot shoes in a few minutes.

I know everyone is different and has had different experiences. However, I would love to know what you think. Stability shoes? Neutral shoes? Barefoot shoes? Let's start a discussion.

Join our Facebook group and chime in by going here: http://www.facebook.com/topic.php?topic=6355&uid=44433972936#/group.php?gid=44433972936

Bettering your Swim

2008-10-18T10:22:00.000-07:00

Over the years I’ve come to realize that, for a myriad of reasons, the swim portion of a triathlon is often the most daunting even for the most experience athlete. If you watched the 2008 Olympics, and especially Michael Phelps, you’ll notice that his stroke is long and relaxed. He glides through the water and makes it look effortless. This is efficient swimming. As triathletes, efficiency is the utmost of importance. After all, we have a bike and a run to do after the swim.

Ok, so we can’t all be Michael Phelps, but there are many things we can do. And what a better time to work on your swim than in the Pre-Season.

You want that longer more relaxed … and more efficient stroke. My first tip is to find a swim clinic for adult athletes. They are usually 5-10 hours, over a weekend or once a week for several weeks. These clinics are great for breaking down bad habits and rebuilding with new ones.

Next I suggest swimming with a group. An organized Masters Swim program is great and there are Triathlon specific swim groups popping up all over. If a group isn’t available in your area, make your own. You may not get the benefits of having a coach bark orders from the poolside, but you will gain the benefits of training together not the least of which is companionship, competition and inspiration.

Third is practice. Pool swim is essential for being a good open water swimmer. Do those drills regularly. Put in the endurance and speed sets.

And lastly, take your swim to the open water, weekly once you get your base from the pool.

I truly believe that anyone who wants to improve their swim can. Following the above tips is the best place to start!!

For bi-weekly swim workouts join our Facebook group: http://tinyurl.com/6k44be