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Tri Gear Sports — Fri, 22 Apr 2011 15:46:00 GMT

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Running And Training Smarter

Tri Gear Sports — Fri, 22 Apr 2011 15:43:00 GMT

Running and Training Smarter
by Dave Casillas

I have long noted, that since I became a runner years ago, that there is 'no justice' in the world/running! By that I mean, sometimes we can train until we're blue in the face. Often we are told, that more miles/faster/hills/intervals, etc,, will get us the desired results. Well, as I've stated, there are no guarantees in running!

Thus, I titled this segment, 'running and training smarter'! Since we all lead busy lives, with work, family and friends, it's essential to use our time wisely. We have many tools today to help us 'train smarter'. Take for example, heart rate monitors. HR monitors help take the guess work out helping us calculate our running efforts. By knowing our limits, we can safely train without risking going too fast or slow.

Years ago, when I was a beginner, more mileage did make me stronger and ultimately faster. Like any other activity, my body acclimated to the added stress of training. From 30-miles a week, to 50, and then upwards to over a 100 a week, my body usually responded well. I got much stronger and was even able to complete a marathon while in high school!

Later, in college I was able to enjoy some very fast times and win quite a few races. I thought, wow, this high mileage/speed work/hills is great stuff! However, and this is the part we all eventually will discover, I was highly prone to over-use injuries. If this high mileage was my 'secret' to winning races, what was going to happen if I had to stop? Again, this was the part, where there was no justice in the world! I only wanted to continue doing 'my thing' and win races!

Needless to say, I was a 'dedicated'/stubborn runner. I wasn't going to let a few injuries get in the way of my success I thought! Initially, my stubbornness would win out and I was able to 'gut it out'. However as I aged, my body was less and less resilient.Then almost, by accident/injury, I discovered a method to be stronger, flexible, and just as fast.

Initially, this step, was a huge 'leap of faith' as I had been quite successful for sometime with my high mileage program. So, not until I found repeated success, that I was convinced, 'running and training smarter' was indeed much better! Plus, I now had more time to spend with family, friends and work!...and best of all, I wasn't sore all of the time.

So, what was the key element that it took years for me to discover? In part, it's a device I already mentioned, Heart rate monitors help in that it takes the guess work out of where and how fast we should train. The HR monitors don't lie, no matter how we 'feel'! When I first strapped this bad boy to my chest, I thought how can this be? The suggested pace for my age, seemed to be way too slow! I was convinced I was faster than that heart rate monitor!

Now for part two of my new discovery was the need to get stronger. You might not like reading the fact that as we age, we loose muscle mass. When you loose muscle, you lose power. Power/muscle helps get us from point a to point be-faster! Thus, as I was turning 40, I was shocked to learn that we lost muscle by huge portions. No wonder I was getting slower and weaker! Not to mention-FATTER! I had often wondered why despite running high mileage I had, what my ex-girlfriend called 'love-handles'!

So, almost immediately, I joined a gym. I started lifting weights at the ripe old age of 40! It took time, as I was pretty weak. However, in time, I got stronger and lost those 'love handles'. One of the 'secrets' I learned was that as we lost muscle, the demand for calories also shrunk! See, idle muscle, even when sleeping, burns more calories!

Just ask any dietitian, and they will tell you as did my ex-girlfriend, "it's all about the calories stupid!"

The final, and perhaps most important key to my success was training 'smarter'! By this, I will be a bit more specific. I already mentioned, that more miles/faster miles won't guarantee you better results. I have discovered that if you use your HR monitor and incorporate a few 'tempo runs' during the week, you can improve.

Tempo runs are runs ranging from 30-60 minutes. These are runs in which you will run just a bit faster than your average daily runs. In other words, you will be pushing your body a bit. For example: my normal easy pace for say, 5 miles is 40minutes. Now, on my tempo run, I will complete my run in 35minutes. The key here is not to go over 60 minutes. Tempo runs are basically quality workouts and you don't want to over do it. Again, I've achieved excellent results with doing consistent 35-minute tempo runs.

Finally, let's bring all of the above together. Our goal here is to achieve maximum results safely and soundly. We have the tools to help us train smart, By incorporating the HR monitors, our local gym/weights, we can only get faster and stronger. Again, high mileage will achieve limited success, and all at the risk of injury. Our goal is to have an enjoyable experience and strive to be efficient with our time. As we've learned high mileage guarantees nobody results, only a very sore and tired body at the end of the day. Often, there is another factor which I didn't even cover and that is God-given ability...which is beyond our control.

What we can control though is using our 'smarts' to be as efficient as possible to achieve the desired results. To achieve the desired results takes careful planning and a good solid training base. Next time, we will dive further into just what constitutes a good solid training base. Until then, you might consider incorporating a few tempo runs a week. It won't hurt you and can be started at anytime. Just a gentle reminder not to do more than two tempo runs per week!

Triathlon Check List

Tri Gear Sports — Thu, 07 May 2009 21:28:00 GMT

Triathlete Check List:
Provided by UrbanTriGear.Com

PRE-RACE CHECKLIST

2 pairs of goggles (what if one pair breaks?)

Ponytail holders (for the girls)

Bodyglide and Suit Juice

Sunscreen

Energy gels, GU, Sport Beans, Energy Bars, etc.

Tri suit or Tri shorts

Swim cap (you will get this in your race packet)

Wetsuit

Bike Shoes

Socks to wear on the bike (if you choose to wear them)

Helmet

Sunglasses (you really need them for sun and also to keep debris out of your eyes)

BIKE!

Complete bike maintenance (check your chain, gears, etc.)

Reset your bike computer

Bike bag (2 spare tubes, CO2 cartridge, tire levers, patch kit)

Bike pump (don’t forget to always check the pressure in your tires)

Race number placed appropriately on bike, helmet (they usually tell you in your race packet where the number is supposed to go)

Water bottles or a Profile Aerodrink Bottle for the Bike.

Water bottle for rinsing off feet in the transition area

Water bottle to carry on the run (if you need it)

Pill dispenser or electrolyte/ibuprofen container

Running shoes

Socks to wear with running shoes (if you wear them)

Race belt for race number (must be worn on the run)

Hat/ visor to wear on the run (should you choose to do so)

Towel to designate your Transition area

Another towel to dry off with when you finish the race

A Transition bag or large Ziplock back to keep your change of clothes dry (in case it rains which it will if you are not prepared!)

GOOD LUCK!

5K and 10K Training

Tri Gear Sports — Tue, 16 Dec 2008 16:40:00 GMT

Make your workouts count with the breakthrough system that synchronizes your energy levels with training effort. Instead of fighting your body to finish a workout just because it’s written on the calendar, choose the most effective workouts from 5K and 10K Training based on your body’s capacity to perform at any given time.

Effort-based training maximizes training adaptation by matching the goal of each workout with its optimal training level: hard when energy and recovery are high and easy when stress or recovery is low. Effort-based training also gives you the most control over the training process, allowing you to stay injury free while actually increasing the energy you have available for workouts. Sample programs contain a variety of schedules and detailed workouts for developing five race-specific abilities.

Run stronger and faster with more energy by using the proven system in 5K and 10K Training. With customized programs to choose from and accompanying training logs to record and evaluate your progress, this unique system is the fastest way to reach your training goals.

By Brian Clarke

Brian Clarke has conducted training programs for Hawaii’s runners, joggers, and walkers since 1979. Along with the Brian Clarke School of Running, he is also the director of Island Triathlon Training, which has prepared recreational athletes for Hawaii’s major triathlons since the early 1980s.

Swimming Paddles vrs. Swimming Gloves

Tri Gear Sports — Mon, 15 Dec 2008 23:29:00 GMT

The question has been asked on what swim equiptment is better for swim training.

Should I use swimming paddles or swimming gloves to make me a strong swimmer?

Answer: It all depends on what caliber swimmer you are, and how often you swim. Using swimming equiptment that is not to your calliber of strength can damage your shoulders or tear a muscle. Even if you come from a swimming background and are jumping into the pool for the first time after a long break, you could injer yourself if you don't have the strength built up.

For newer swimmers or beginner swimmers make sure you get a good traing base before going into swimming gloves. The gloves will help you understand how to pull more body weight and positioning of your arm in the pull of a swim stroke. The Swim Glove enhances your workout by providing increased resistance while maintaining mobility of the hand. Available in sizes S, M and L. Designed to increase resistance and build strength Constructed of flexible Neoprene

Tips for the Beginner Swimmer

Tri Gear Sports — Sun, 09 Nov 2008 01:41:00 GMT

Tips for the Beginner Swimmer
By Preston Bokos

    So you have decided this is the year to do a triathlon but are freaking out about the swim. Your saying to yourself maybe if I train hard at the bike and the run, I won't have to get into the pool yet. Then you finally go to the pool and see the other swimmers moving through the water effortlessly. You say maybe this won't be as bad as I thought.   You slip into the cold water and your heart rate starts to skyrocket. Now you maybe thinking why did I sign up for this damn race and wait so long before I got into the pool. You collect yourself and say, " I am physically fit and I have been running and biking, this won't be so bad."
You start the swim and feel like you are barely moving for the amount of effort exerted.
Now What!

    Many non-swimmers don't understand the dynamics of a proper swimming technique.  Beginner swimmers tend to struggle in the water spinning their arms and running out of breath. These tips will help you get started, but only with practice.

1) You need to find your "Chi" in the water by becoming more calm. The calmer and more relaxed you are in the water, is your best way to equalize your weight to pull your body.

2) Get your breathing under control. This is done by inhaling air threw the mouth and out of your nose.
    A good drill is to bob up and down in the water by inhaling air in your mouth then dipping under the surface of the water and exhale threw your nose.

3) Don't lift your head up to breath. Make sure you roll the back of your head down into the water.

4) Follow your mouth to your hand or elbow on your better breathing side. You will have to loose sight of the hand when your hand enters the water.

5) Look down at the bottom of the pool not forward. The more you bring weight forward in the water, the better for getting the hips up.  If you are still having problems getting the hips up, use a pull bouy until you strengthen the core muscles.

6) Tighten your wrist to make your hand an extension of your forearm. The more the hand is flat and tight, the more you will be able to pull your body weight. Swimming gloves are recommended instead of paddles for beginner swimmers.

7) Stop using your legs so much.  The more you put energy to the lower part of your body, the more you are pulling dead weight. Your legs are only as good as if they are working for you, not against you.
             A) Try to kick with a Kick board and point your toes. If you are not moving much, that is your first clue to stop using that part of the body. Save your legs for the Bike and The Run!!!

8) Train your legs independently with fins and a kick board so your ankles can gain flexibility and work  your core muscles.

9) Start slow and do interval training. Swimming as far as you can go doesn't help with strength until you have a better technique.

10) Get in the pool 3 to 5 days a week. Swimming is all muscle memory and not a fair sport. You will regress if you are out of the pool 3 days in a row.

For more information on swimming you can purchase great books at UrbanTriGear.com
                                  Lessons Available at Tri Aquatics

Welcome

Tri Gear Sports — Fri, 07 Nov 2008 19:39:52 GMT

Tri Gear Sports

Tri Gear Sports is an Urban Tri Gear Community to help one another with knowledge and in site for People with common interests.
Please feel free to share

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