Wednesday, February 4, 2009

High Sodium Health Consequences

By Hammer Nutrition (www.hammernutrition.com)

Not only are high sodium diets bad for your health, but those who consume high amounts of sodium in their diet are guaranteed greater sodium loss rates and require greater sodium intakes during exercise. Sodium, as you probably know, drives thirst, and thirst drives drinking until excess results… definitely not a performance-enhancing scenario. Over the course of several years, we’ve repeatedly observed the following characteristics in endurance athletes who reported symptoms of severe sodium imbalance during or immediately following races/workouts:
• Dietary sodium intake above 6000mg/day.
• Fluid consumption in excess of 30oz/hr (approx 890 ml/hr).
• Food consumption in excess of 300cal/hr.
• Failure to acclimatize to hyperthermic (hot weather) conditions, including at
least one workout of 60% or greater of the event distance.
You can diminish performance inhibiting problems of excess sodium consumption by:
• Reducing your dietary intake of sodium to an upper limit of 2300 mg/day. This
not only aids performance, it’s a substantially healthier dietary procedure. Dr. Bill Misner writes, “Limiting sodium is recommended since research supports that chronic consumption of more than 2300 milligrams per day may contribute to congestive heart failure (CHF), hypertension, muscle stiffness, edema, irritability, osteoarthritis, osteoporosis, premenstrual syndrome (PMS), liver disorders, ulcers, and cataracts.”

• Limit your fluid intake during exercise to 20-25 oz/hr (590-740 ml/hr). Refer to the article “Hydration - What you need to know” for more information on this topic.

• Consume an appropriate amount of calories during exercise. For most athletes this is an intake of 240-280/hour. Refer to the article “Proper Caloric Intake During
Endurance Exercise” for more information on this topic.

• Train two to three weeks in the same heat or humidity as the event
Bottom line: Salty foods and/or salt tablets will not cut it when it comes to electrolyte replenishment. Instead, adopt a low-sodium approach that emphasizes a balance of essential minerals that cooperatively enhance the body’s natural hormone and enzyme actions. You want a product that will provide comprehensive electrolyte support without compromising internal regulation.

For more information on proper fueling, you can go to www.hammernutrition.com and search for the The Endurance Athlete's GUIDE to SUCCESS.

Nutrition 101

Daily vs. Race Nutrition
By Lisa Sandusky M.S., L.M.T.

The amount of information on nutrition can be quite overwhelming so I am going to stick to what feel are the most important yet commonly overlooked principles. Some of this may seem simple and even obvious but when it comes time to put them to work these principles often get left behind while we are out searching for some other “magic bullet”. The last nutrition seminar I attended the Dr. summed up the entire day with 5 words….. “Eat Whole Food Some Fish”. While I will go into more detail than that, daily nutrition can really be that simple if we let it. Race nutrition can be a bit more complicated since it is highly individual. However, there are some things that will be the same across the board and those are the concepts I will go over in more detail.

Daily Nutrition Guidelines
Do NOT skip breakfast. I know….you are thinking “duh?” but listen to why. When you skip breakfast is causes a large cortisol release. Cortisol can be a destructive stress hormone which suppresses recovery and immune function by breaking down muscle tissue back into an amino acidic state. This is the exact opposite of the anabolic muscle building state you want to be, not in the catabolic breaking down state. (by the way…inadequate sleep does the same thing).

Avoid being too full or too hungry. By spacing meals throughout the day you will deter drastic peaks in blood sugar and in turn keep insulin release moderate. Also, chew your food! We are in such a culture where it’s possible to eat a meal and be so busy we didn’t chew or taste anything. Don’t make your body do what your teeth should have done. This allows for less nutrient absorption and an unsatisfied appetite so then what do you do……?? You eat more! Chew, chew, chew!
Protein
The big question here is always “how much?” The most accurate way to figure this out is if you know you % body fat. Athletes need .65-.85g per pound of lean body mass. To calculate multiply your weight x your % body fat then subtract that from the total weight, which is your lean body mass. Then take your lean body mass x .65 and .85 to get your range. Keep in mind your body can not absorb more than about 30g at a time so it’s best to have a little protein with every meal.

Example: Someone who weighs 180lb with 15% body fat; 180 x .15=27lbs; 180-27lbs= 153lbs of lean body mass; 153x.65=99.45; 153x.85=130.05 His protein intake range would be 99-130g per day

Protein sources- in order of bio-availability or the
order in which you body breaks them down into a more useable state:
*egg albumin protein (egg whites)
*whey protein isolate (bars, powders, mixes)
*lean meats, chicken, fish, milk
*soy based proteins
*Of course it’s always best to get your protein from a variety of sources.

Carbs

Complex carbs always trump simple sugars. The problem with simple sugars (check labels for sucrose & fructose) is the blood sugar spike that happens followed by a crash that in some studies show can sink to below fasting levels. Complex carbs (maltodextrin) are better able to pass through the stomach at higher concentrations, thereby delivering the maximum amount of calories without causing extreme blood sugar spikes. There is a saying that eating simple sugars is like trying to heat your house with a few newspapers on the stove while eating complex carbs is equivalent to putting a big log in the fire- it will last longer and burn more consistently. Some favorites of mine are brown rice, whole wheat pasta, and oatmeal.

Fats

Fat usually gets a bad rap because the saturated fats are too complex to be broken down and our body chooses to store them. But the poor neglected “good fats” serve a big purpose. The unsaturated (liquid at room temperature) fats balance meals, help with immune function and regulate anabolic processes that allow you to recover more efficiently. Canola, extra virgin olive oil, avocado, flaxseed can be very beneficial and even negate some of the ill effects of the “bad” fats. Omegas 3’s have many benefits, one of which is its anti-inflammatory effects. This can come in handy with all that pounding we put our body through. A couple great sources if Omega 3’s are fish oil capsules and walnuts.

Race Nutrition

Most will complete an Olympic distance event somewhere between 1:55-3:50hrs. Two hours has been proven to be the point where most will be affected by performance-affecting low blood sugar….or when you “hit the wall”. Much will depend on how much over that magic 2hr. time frame you will be out there. During the race a drink containing complex carbs is preferential. Most people will need around 20-24oz of fluid per hour while the maximum amount of calories most can absorb while racing is about 280kcal per hour after the first hour. After about 2 hrs of racing it is advisable to include a protein source as your body will start to need it as fuel at that point. If you do not ingest it your body will take it anyway……from guess
where…your own muscle tissue. So it’s best to give it what it wants by ingesting some protein at about the 1.5-2hr mark by either amino acid tablets or as part of your premixed fuel drink. It should be in a ration of 4:1 carbs to protein. After the race you will need to get in about 30g of protein and a sports drink within 30min to aid in your recovery. Lastly, the crucial thing about race nutrition is timing & practice. Many races have gone in the tank due to lack of nutrition preparation. Use your long rides and bricks to practice what you plan to do.

If you only remember one thing about daily nutrition remember the 5 words- Eat Whole Food Some Fish. (Whole foods being those that our ancestors would recognize and that God created for us). Not sure they would recognize a pop tart! Keep it simple and try not to overcomplicate things and above all have fun!!

Tuesday, January 27, 2009

Team Update 1-27-09

Please send me your USAT numbers asap so that I can get our club registered with USAT.

Our uniform pick-up date is tentatively schedule for Friday, March 13 around 6:30 p.m. at the YFC. The plan is to set-up the bouncy house for the kids, so that they have something to do while we get uniforms sorted out and a team picture taken. I'll firm up the details as we get closer to time, but please go ahead and mark the day on your calendar. If you still want a dry wick t-shirt, let me know as soon as you can.

Lisa's Olympic distance triathlon training program informational meeting is scheduled for tomorrow night, Wed, Jan 28, at 6:00 p.m. I believe the meeting will be held in the portable. However, it looks like it's going to be a great night, if that's the case, then plan on meeting at the picnic tables outside at Bob Sierra. Just an FYI, this is an INFORMATIONAL meeting, you will NOT be meeting each Wed to train. Even though this is an Olympic distance plan geared towards the intermediate level, BEGINNERS are encouraged to come. Lisa will explain how to adjust the program in order to fit your needs.

Jeff Feldman (5:30 a.m. Tues/Thur Master Swim Coach), will be taking charge of the Masters Swim Program. He would like to put together a swimmer email list (like we do for group fitness) to keep everyone updated on swim related issues, pool schedules, competitions, etc. If you would like to be included on this email list, let me know. Also, please pass the word along to those you know that "just swim" and wouldn't be on this email list. You can also email Jeff directly at Jeff.Feldman@tampaymca.org. He is also starting a 10:30 a.m. Saturday Master Swim. He is very excited about growing adult swimming at our facility and is open to all kinds of suggestions and input, so now is your chance to let him know what you want. He has offered to do some clinics for our group, just let me know when/if you are interested. If you are interested, day/time suggestions are welcomed. For those of you that don't know who Jeff is, here is a mini bio, that I asked him to write . . .

I began swimming at age nine for Carrollwood Village Swim Team. At 13 years old my body finally stopped growing at 6’5. It was also the age I started to notice significant improvements in my times. At 14, I went to the Junior Olympics. At 15, I qualified for the Junior Nationals. I was now swimming with the big boys. Age 17 took me to the Senior Nationals where I swam against a 40 year old Mark Spitz, who at that time was going for the 88 games in Seoul. I didn’t even know until race was over that I was swimming with my childhood hero. At 18, I graduated high school with two state titles under my belt which gained me a scholarship to FSU, where I swam with some really fast, talented people. Attended the NCAA’s in Buffalo New York, which is really the most competitive meet in the world. My next logical step was the 92 Olympics in Barcelona, but I missed Trials by .004 seconds. I stopped swimming at FSU after only two years. The 96 Olympics seemed just too far away. I do not wish to leave this bio on a down note, so after swimming, I joined the FSU Theater School and traded the blocks for the stage. But that is another story…

Will Schaefer will be taking a couple of new riders out on Saturday morning around 7am (basically day break) for 20 miles meeting at the Lutz Lake Fern Trailhead. The goal is to teach basic bike etiquette and safety so that you can ride safely and comfortably in a group. If interested in participating in this, please email Will directly at wschaefer@oti-solutions.com.

USA Cycling certified coach, Mike Ruiz (and Spin instructor), will be leading a ride from the Suncoast trailhead on Lutz Lake Fern at 8am on Sat, Feb 21. This is a GREAT opportunity for some free cycling coaching from a great instructor. For more information, contact Mike at mike.g.ruiz@bankofamerica.com.

Bo will be riding on Sunday at 8am from the SR54 and Suncoast Trail for about 30 miles. If interested in joining him, you can email Bo at bo22244@aol.com.

As always, it's an open invitation to whomever would like to join our Wed 9am ride in San Antonio. Our normal group is Tracy Parker, Lisa Sandusky, Kevin Miller, Tom Paggio, Paula McCarron and myself. Just let me know if you would like to be added to the Wed ride email.

If you currently have a pretty steady ride day and time and would like to invite others to join your group, let me know your approximate pace and I will be happy to pass it on.

One of our new Spinning instructors, Phillip Newman, is a veteran triathlete (all distances), certified tri coach and masters swim coach at Northwest. We have talked about possibly doing some brick workouts or run groups in either the EARLY morning or mid-morning time slot. Let me know if there is any interest here and if so, when? Phillip will be teaching on Wednesday mornings and every other Friday night. Click here for an updated tri training schedule.

For those of you that are leery about swimming in the open water, or just want a little extra practice, Bill Floyd's open water swim sessions will start on Wed, March 11 at 5:30 p.m. at the Courtney Campbell Causeway. For more information, you can email Bill directly at BFloydPres@aol.com . If you know of other open water swim opportunities, let me know and I will be happy to pass it on to the group.

Discount at Carrollwood Bicycle Emporium! Brian is going to give us the below discount at CBE, however, you need to be listed on our tri club roster in order to get the discount. If you are not sure if you are on the roster, then just email me your phone number and USAT number and I will make sure you are on the list. FYI - you will still get the discount, even if you are not a USAT member, but I do need your phone number.


The Tri Team will receive a 5% discount on bikes, 10% discount on accessories, and we will have several events throughout the year when Members can receive deeper discounts. I'll send notifications regularly.

The Tri Team can also "double up" on sale items. So if we have something on sale at 10% off, the Tri Team gets it for 20% off.

Shari Palasti asked me to pass the below information on to you about a nationally recognized speaker that will be in town. Linda Chae will speak on Wednesday evening at 7 at the Carrollwood Cultural Center and Thursday afternoon at Abby’s Health and Nutrition store at 1. Both events are free, and reservations are suggested to ensure a seat. For more information, contact Shari at spalasti@tmdtampa.com.

We don't have to look too far for inspiration! One of our new Y and tri team members, Ronnie Dickson, has an incredible story to share. If interested in reading more, please check out the below links . . .

http://lisasleisuretime.theledger.com/default.asp?item=2244623
http://www.sptimes.com/2008/02/08/Sports/Abandoning_the_path_o.shtml

Is anyone doing Chilly Willy on Feb 8? Right now, I have Bill Ayers and Tracy Parker listed. Let me know if anyone else will be racing it. Also, is anyone doing the Zephyrhills Sprint or the Miami Olympic on March 15?

Don't forget to register for Muddy Buddy. The race is on Saturday, May 9 at the Wide World of Sports Complex at Disney. Register soon, because it does sell out - http://www.muddybuddy.com/. This is who I have racing so far . . . let me know if I'm missing you . . .

Pete & Jill Martino - Team Exfoliating
Dayna Davidson & Gabby - Team Stupid
Ken and Linda
Linda & Jason Odom
Katie & Kevin Miller - Team Muddy Millers
Amy Hewitt & Candie Jensen
Bill & Leslie O'Neill - Team Honey
Lisa & Jack Thurber
Lastly, Sports Authority is offering their Nike Promo this weekend in conjunction with Gasparilla. If you spend $75 on Nike this Saturday, Jan 31, you get a free entry into the Gasparilla 5k or 15k.

I think that's it for now. Please send me your USAT number before you forget. THANK YOU!

Quote by Lance Armstrong

"Pain is temporary. It may last a day, a week, a year, or longer, but eventually it will subside and something else will take its place. If I give in, that lasts forever."

Monday, January 19, 2009

Tampa Tri Team Update 1-17-08

First things first . . . we have had so many new people join our club in the last two weeks that I'm a little concerned several of you are going to miss out on the opportunity to purchase tri gear. I can't guarantee when/if we will place another order because we will have to have a minimum purchase like this time, so if you want something, now is the time. I spoke with Squadra yesterday and even though our order is in production, we may be able to add a couple of items IF I have the additional requests to them by Monday - it all depends on what is requested and what they already have printed. They asked me to send my wish list and they will see what they can do. So, if you still want something, email me your order ASAP. The order form is attached, along with the design. Our pick-up date is Friday evening, March 13. We'll either do the pick-up at my house or do it at the Youth & Family Center - set-up the bouncy house, let the kids play in the gym, water park would probably be open by then, etc. Let me know if you have a preference. I would like to get a team picture that night too.

If you are doing St. Anthony's or another Olympic distance race for the first time this season, or if you simply would like a more detailed plan to follow, come to Lisa's informational meeting on Wed, January 28 at 6pm at the Bob Sierra YMCA. If you would like to do a spring Olympic and utilize our free training program, but didn't get into St. Anthony's, you can sign-up for the Sarasota Sharks Triathlon at Siesta Key on May 9 (just two weeks after St. Anthony's). This would give you a little more time to build some base before starting your training. You can email Lisa directly at Lisa.sandusky@verizon.net for more information.

If you join or renew your membership with USAT this month, you can receive a free Endurance Films video on either open water swimming or transitioning. Don't worry if your membership is not due until later in the year, the 12 months will be added to your existing membership, it won't be cut short. If you do three or more triathlons a year, it is worth your time to join USAT. Here is the link if you are interested . . .
usatmembership.com. Please email me your USAT numbers asap so that I can get our club registered with USAT. THANK YOU!

I copied an email below from the St. Anthony's race director (I'm sure several of you received the same email). It looks as though he is involved with the Nation's tri in DC this year on September 13. Victoria and I did the race last season and it was amazing! The mayor of DC is an elite triathlete - they shut down the WHOLE CITY for the race - we had four lanes of traffic to ride our bike if we wanted it. Additionally, it was very motivating to race through the monuments. If you are looking for a destination race, I would HIGHLY RECOMMEND this race, as I'm sure Victoria would also. I know Dayna Davidson is planning on doing the race this season. It wouldn't take much to convince me to do it again. Let me know if you are planning on it. Here is the email from Phillip . . .
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Nation's Triathlon~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
2009 St. Anthony's Participants,

Last year I had the opportunity to assist the race organizers with producing The Nation's Triathlon in Washington, DC. It is truly one of the most memorable experiences I have had in the sport of triathlon. It features a course that winds through Washington, DC's monument corridor in the shadow of the nation's best known memorials and national treasures.
From its one-of-a-kind course route in and around the monuments of Washington, D.C. to its extra large transition area, fast course design and athlete friendly attitude, this race is great for new triathletes and seasoned veterans alike. For more information or to register, click on the link below.
http://rs6.net/tn.jsp?e=001otOf2ojRFlgxRyCcpEMZC6WKIGBNDBLgs58Z21r5uKIuIqz2MkbJNxbDJzslRfsSy2QX8xwNTc6MKcowSxTU8KRDLdEINsNJB9jzqHQemkkDCejZcb1kA8kITBlCbVqXwEF8-53T1lIK3bAQRX3RO4M8NaklDR3_tmEfJ5NnINffLHW7elpuEA==

I hope to see you in Washington D.C. on September 13th

Safe Training!

Philip LaHaye
Event Director
St. Anthony's Triathlon


The East Pasco YMCA will be hosting a sprint Triathlon in Zephyrhills on March 15. This is a pool swim race. Race start is 8:30am, registration opens at 6am. This is a great first-timer race, do it as a relay or just work off the race kinks before you head into a competitive season. Let me know if you are planning on doing it. Here is the link to register: www.tampaymca.org/eastpascotri . This would be a great race to do as a team.


Muddy Buddy registration is now open! The race is on Saturday, May 9 and is A LOT of fun. I would recommend doing it at least once. My husband and I are already registered as are several others. This race does sell out very quickly, so if you want to do it, get registered asap. The website is http://www.muddybuddy.com/. Let me know if you're doing it and what your team name is. Last year we had about 14 teams from the Y participate, we went out to dinner the night before and just had a lot of fun. They do have a kids race too - last year the whole Sandusky and Hickson family participated.


Also, there is an "unofficial" masters swim at the YMCA on Saturday mornings at 10:30am. If you have any questions about this, email Jeff Feldman at Jeff.Feldman@tampaymca.org.

Please email me your USAT numbers so that I can get our club registered. Also, let me know what races you are doing this season. You can stop by the tri-club board outside the new Spinning room to add, mark out any information on the board. Also, if I have misspelled your name on the tri club board, please correct it, then I can correct it on my computer at home before I put an updated list up.

Monday, January 12, 2009

Some Favorite Quotes


“Impossible is not a fact. It’s an opinion.”
-Anonymous

“Work as if you were to live 100 years, pray as if you were to die tomorrow.”
-Ben Franklin

“If we do not change our daily lives, we cannot change the world.”
-Thich Nhat Hanh

“When written in Chinese, the word ‘crisis’ is composed of two characters – one represents danger, and the other represents opportunity.”
-JFK

“If you focus on results, you will never change. If you focus on change, you will get results.”
-Jack Dixon

Have a Shay Day!

What would you do?....you make the choice. Don't look for a punch line, there isn't one.. Read it anyway. My question is: Would you have made the same choice?

At a fundraising dinner for a school that serves learning-disabled children, the father of one of the students delivered a speech that would never be forgotten by all who attended. After extolling the school and its dedicated staff, he offered a question:

"When not interfered with by outside influences, everything nature does is done with perfection. Yet my son, Shay, cannot learn things as other children do. He cannot understand things as other children do. Where is the natural order of things in my son?"

The audience was stilled by the query.The father continued. "I believe that when a child like Shay, physically and mentally handicapped comes into the world, an opportunity to realize true human nature presents itself, and it comes in the way other people treat that child."

Then he told the following story:


Shay and his father had walked past a park where some boys Shay knew were playing baseball. Shay asked, "Do you think they'll let me play?"

Shay's father knew that most of the boys would not want someone like Shay on their team, but the father also understood that if his son were allowed to play, it would give him a much-needed sense of belonging and some confidence to be accepted by others in spite of his handicaps.

Shay's father approached one of the boys on the field and asked (not expecting much) if Shay could play. The boy looked around for guidance and said, "We're losing by six runs and the game is in the eighth inning. I gue ss he can be on our team and we'll try to put him in to bat in the ninth inning."

Shay struggled over to the team's bench and, with a broad smile, put on a team shirt. His Father watched with a mix of apprehension and warmth in his heart. The boys saw the father's joy at his son being accepted.

In the bottom of the eighth inning, Shay's team scored a few runs but was still behind by three. In the top of the ninth inning, Shay put on a glove and played in the right field. Even though no hits came his way, he was obviously ecstatic just to be in the game and on the field, grinning from ear to ear as his father waved to him from the stands. In the bottom of the ninth inning, Shay's team scored again.

Now, with two outs and the bases loaded, the potential winning run was on base and Shay was scheduled to be next at bat. At this juncture, do they let Shay bat and give away their chance to win the game?

Surprisingly, Shay was given the bat. Everyone knew that a hit was all but impossible because Shay didn't even know how to hold the bat properly, much less connect with the ball. However, as Shay stepped up to the plate, the pitcher, recognizing that the other team was putting winning aside for this moment in Shay's life, moved in a few steps to lob the ball in softly so Shay could at least make contact.

The first pitch came and Shay swung clumsily and missed. The pitcher again took a few steps forward to toss the ball softly towards Shay. As the pitch came in, Shay swung at the ball and hit a slow ground ball right back to the pitcher.The game would now be over. The pitcher picked up the soft grounder and could have easily thrown the ball to the first baseman. Shay would have been out and that would have been the end of the game.

Instead, the pitcher threw the ball right over the first baseman's head, out of reach of all team mates. Everyone from the stands and both teams started yelling, "Shay, run to first! Run to first!"

Never in his life had Shay ever run that far, but he made it to first base. He scampered down the baseline, wide-eyed and startled.Everyone yelled, "Run to second, run to second!" Catching his breath, Shay awkwardly ran towards second, gleaming and struggling to make it to the base. By the time Shay rounded towards second base, the right fielder had the ball ... the smallest guy on their team who now had his first chance to be the hero for his team. He could have thrown the ball to the second-baseman for the tag, but he understood the pitcher's intentions so he, too, intentionally threw the ball high and far over the third-base man's head.

Shay ran toward third base deliriously as the runners ahead of him circled the bases toward home.All were screaming, "Shay, Shay, Shay, all the Way Shay"Shay reached third base because the opposing shortstop ran to help him by turning him in the direction of third base, and shouted, "Run to third! Shay, run to third!"As Shay rounded third, the boys from both teams, and the spectators, were on their feet screaming, "Shay, run home! Run home!" Shay ran to home, stepped on the plate, and was cheered as the hero who hit the grand slam and won the game for his team.

"That day," said the father softly with tears now rolling down his face, "the boys from both teams helped bring a piece of true love and humanity into this world".

Shay didn't make it to another summer. He died that winter, having never forgotten being the hero and making his father so happy, and coming home and seeing his Mother tearfully embrace her little hero of the day!

A wise man once said every society is judged by how it treats it's least fortunate amongst them.

May your day, be a Shay Day.

Something to Think About




“Each day that you fail to do your best, you lose something you can never get back. Thus, make every effort to do the best that you can, not because somebody else wants you to, not because you’re expected to, not because someone did it before you . . . do your best because of the personal satisfaction and pleasure you can get from doing something well, to the very best of your ability.” -John Wooden

The following quiz is something to make us stop & think:
1. Name the five wealthiest people in the world.
2. Name the last five Heisman trophy winners.
3. Name the last five winners of the Miss America contest.
4. Name ten people who have won the Nobel or Pulitzer prize.
5. Name the last half dozen Academy Award winners for best actor/actress.
6. Name the last decade’s worth of World Series winners.
How did you do?

The point is, none of us remember the headliners of yesterday. These are no second-rate achievers. They are the best in their fields. But the applause dies. Awards tarnish. Achievements are forgotten. Accolades and certificates are buried with their owners.

Here’s another quiz. See how you do on this one:
1. List a few teachers who aided your journey through school.
2. Name three friends who have helped you through a difficult time.
3. Name five people who have taught you something worthwhile.
4. Think of a few people who have made you feel appreciated & special.
5. Think of five people you enjoy spending time with.
6. Name half a dozen heroes whose stories have inspired you.
Easier? The lesson?

The people who make a difference in your life are not the ones with the most credentials, the most money or the most awards. They are the ones that care. Whose life are you making a difference in?

Happiness Lies Between Your Ears

A 92-year-old, petite, well-poised and proud man, who is fully dressed each morning by eight o'clock, with his hair fashionably coifed and shaved perfectly, even though he is legally blind, moved to a nursing home today. His wife of 70 years recently passed away, making the move necessary. After many hours of waiting patiently in the lobby of the nursing home, he smiled sweetly when told his room was ready.

As he maneuvered his walker to the elevator, I provided a visual description of his tiny room, including the eyelet sheets that had been hung on his window.

"I love it," he stated with the enthusiasm of an eight-year-old having just been presented with a new puppy.

"Mr. Jones, you haven't seen the room; just wait."

"That doesn't have anything to do with it," he replied. "Happiness is something you decide on ahead of time. Whether I like my room or not doesn't depend on how the furniture is arranged ... it's how I arrange my mind. I already decided to love it. "

It's a decision I make every morning when I wake up. I have a choice; I can spend the day in bed recounting the difficulty I have with the parts of my body that no longer work, or get out of bed and be thankful for the ones that do.

Each day is a gift, and as long as my eyes open, I'll focus on the new day and all the happy memories I've stored away. Just for this time in my life. Old age is like a bank account. You withdraw from what you've put in. So, my advice to you would be to deposit a lot of happiness in the bank account of memories! Thank you for your part in filling my Memory bank. I am still depositing.

Remember the five simple rules to be happy:

1. Free your heart from hatred.
2. Free your mind from worries.
3. Live simply.
4. Give more.
5. Expect less.

Race Prediction Chart


Furman Institute of Running Programs

- Click to Enlarge









Northdale Neighborhood - 3.8 mile Running Loop from YMCA


Heart Rate Zones

Click on Document Below to See it Enlarged

Swim Drills

Click on Document Below to See it Enlarged


Sunday, January 11, 2009

Welcome!

Welcome to the Tampa Tri Team! Our team triathletes all members of the Bob Sierra YMCA located on Northdale Blvd in the North Tampa area. Our club is a social network all about building the relationships, along with building our endurance. We communicate mostly through email and our triathlon club board that is located outside the Spinning Room at our main facility. In order to be added to our tri team email list, email Jill Martino at ymcajill@aol.com. During season, I will send out weekly emails communicating race results, upcoming clinics, guest speakers, social events, gear for sale, etc.

Our club offers two free training programs a year for a beginner sprint and Olympic distance race. These programs are written and led by Lisa Sandusky. The Olympic distance program is geared towards St. Anthony's and the beginner sprint program is geared towards an August sprint race at Fort Desoto.

For a list of the classes that we deem tri-specific at our YMCA, click here. This changes periodically, so make sure to check it often. We do offer several Spinning classes that are taught by triathletes, certified triathlon coaches and certified cycling coaches. Additionally, we offer a 5:30 a.m. Tues/Thur and 6:30 p.m. M/W/F Masters Swim program. As for running, we have a Tues/Thur evening running group that meets in the lobby at 6:30 p.m. When the evenings are lighter again, one of the evening groups will move to the track. We also offer some awesome strength, Pilates and Yoga classes. For a more complete class schedule, click here.

Never hesitate to email any questions, especially if you are new to the sport and new to the YMCA. We're all about growing the sport, so remember, we have ALL been there! There is no such thing as a dumb question. Feel free to email Jill at ymcajill@aol.com.

I look forward to seeing you at the Y very soon!

Base Training by Mark Allen

Working Your Heart: The Secret of Training Smart by Mark Allen
6 Time Ironman World Champion – www.markallenonline.com

How hard do I have to workout? How far do I have to go? I workout 2 hours every other day of the week and I still can't lose those last 10 pounds. Why do I keep getting injured when I try to run? These are all questions and comments people make about their training that seems to have no simple solution.

I want to give you that solution. It's called a heart rate monitor. Whether your goal is to win a race or just live a long healthy life, using a heart rate monitor is the single most valuable tool you can have in your training arsenal of equipment. And using one in the way I am going to describe will not only help you shed those last few pounds, but will enable you to do it without either killing yourself in training or starving yourself at the dinner table.

I came from a swimming background, which in the 70's and 80's when I competed was a sport that lived by the No Pain, No Gain motto. My coach would give us workouts that were designed to push us to our limit every single day. I would go home dead, sleep as much as I could, then come back the next day for another round of punishing interval sets.

It was all I knew. So when I entered the sport of triathlons in the early 1980's, my mentality was to go as hard as I could at some point in every single workout. And to gauge how fast that might have to be, I looked at how fast the best triathletes were running at the end of the short distance races. Guys like Dave Scott, Scott Tinley and Scott Molina were able to hold close to 5 minute miles for their 10ks after swimming and biking!

So that's what I did. Every run, even the slow ones, for at least one mile, I would try to get close to 5 minute pace. And it worked...sort of. I had some good races the first year or two, but I also suffered from minor injuries and was always feeling one run away from being too burned out to want to continue with my training.

Then came the heart rate monitor. A man named Phil Maffetone, who had done a lot of research with the monitors, contacted me. Phil said that I was doing too much anaerobic training, too much speed work, too many high end/high heart rate sessions. I was forcing my body into a chemistry that only burns carbohydrates for fuel by elevating my heart rate so high each time I went out and ran.

So he told me to go to the track, strap on the heart rate monitor, and keep my heart rate below 155 beats per minute. Maffetone told me below this number that my body would be able to take in enough oxygen to burn fat as the main source of fuel for my muscle to move. I was going to develop my aerobic/fat burning system. What I discovered was a shock.

To keep my heart rate below 155 beats/minute, I had to slow my pace down to an 8:15 mile. That's three minutes/mile SLOWER than I had been trying to hit in every single workout I did! My body just couldn't utilize fat for fuel.

So for the next four months I did exclusively aerobic training keeping my heart rate at or below my maximum aerobic heart rate, using the monitor every single workout. And at the end of that period, my pace at the same heart rate of 155 beats/minute had improved by over a minute. And after nearly a year of doing mostly aerobic training, which by the way was much more comfortable and less taxing than the anaerobic style that I was used to, my pace at 155 beats/minute had improved to a blistering 5:20 mile.

That means that I was now able to burn fat for fuel efficiently enough to hold a pace that a year before was redlining my effort at a maximum heart rate of about 190. I had become an aerobic machine! On top of the speed benefit at lower heart rates, I was no longer feeling like I was ready for an injury the next run I went on, and I was feeling fresh after my workouts instead of being totally exhausted from them.

So let's figure out what heart rate will give you this kind of benefit and improvement. There is a formula that will determine your Maximum Aerobic Heart Rate, which is the maximum heart rate you can go and still burn fat as the main source of energy in your muscles. It is the heart rate that will enable you to recover day to day from your training. It's the maximum heart rate that will help you burn those last few pounds of fat. It is the heart that will build the size of your internal engine so that you have more power to give when you do want to maximize your heart rate in a race situation.

Here it is:

1. Take 180
2. Subtract your age
3. Take this number and correct it by the following:
-If you do not workout, subtract another 5 beats.
-If you workout only 1-2 days a week, only subtract 2 or 3 beats.
-If you workout 3-4 times a week keep the number where it is.
-If you workout 5-6 times a week keep the number where it is.
-If you workout 7 or more times a week & have done so for over a year, add 5 beats.
-If you are over about 55 years old or younger than about 25 years old, add another 5 beats to whatever number you now have.
-If you are about 60 years old or older OR if you are about 20 years old or younger, add an additional 5 beats to the corrected number you now have.

The number you now have is the upper heart rate limit that you can work out at and still develop your aerobic system. This is the heart rate that will build the size of your engine. Now back to the catch! In the beginning of the season just about everyone will have lost a lot of their aerobic base, especially if in the season before you did little aerobic and mostly anaerobic training. What this means in your workouts is that you have very little ability to burn fat as a source of fuel for exercise and your heart rate will jump up very high at a relatively slow pace in an attempt to kick your metabolism into carbohydrate burning. And to keep from going over your aerobic limit you will have to slow your pace down, often significantly.

This is where most athletes do not have the patience to stick with the aerobic training. You may have to slow down several minutes per mile from your normal everyday training pace just to keep your heart rate from going above the aerobic maximum. Your perceived effort can be very, very low while you are developing your aerobic engine. And this is when one¹s patience is tested. Workouts will feel the opposite of the mentality that says training should be painful and muscles need to burn to get benefit. This may be true later during the speed phase of the season. But right now, this is absolutely not correct. You will be getting huge benefit that will show up months down the road. When I started back each season, I had always lost a lot of my aerobic capacity. This meant that I had a small internal engine. During those first few months of training, I would literally have to walk up even the easy hills on my runs to keep my heart rate from going too high and kicking my body into carbohydrate metabolism. But slowly, over those next 12 weeks, my body would develop the enzymes necessary to break down stored fat for energy and my pace would speed up. And by the time it came to do my interval training, I was able to run close to a 5:30 mile at my aerobic maximum heart rate of 150!

You now have your maximum aerobic heart rate, which again is the maximum heart rate that you can workout at and still burn mostly fat for fuel. Now go out and do ALL of your cardiovascular training at or below this heart rate and see how your pace improves. After just a few weeks you should start to see a dramatic improvement in the speed you can go at these lower heart rates.

Over time, however, you will get the maximum benefit possible from doing just aerobic training. At that point, after several months of seeing you pace get faster at your maximum aerobic heart rate, you will begin to slow down. This is the sign that if you want to continue to improve on your speed, it is time to go back to the high end interval anaerobic training one or two days/week. So you will have to go back to the NO Pain, NO Gain credo once again. But this time, your body will be able to handle it. Keep at the intervals and you will see your pace improve once again for a period. But just like the aerobic training, there is a limit to the benefit you will receive from anaerobic/carbohydrate training. At that point, you will see your speed start to slow down again. And that is the signal that it is time to switch back to a strict diet of aerobic/fat burning training.

Keep your interval sessions to around15-30 minutes of hard high heart rate effort total. This means that if you are going to the track to do intervals do about 5k worth of speed during the entire workout. Less than that and the physiological effect is not as great. More than that and you just can't maintain a high enough effort during the workout to maximize our benefit. You want to push your interval making each one a higher level of intensity and effort than the previous one. If you reach a point where you cannot maintain your form any longer, back off the effort or even call it a day. That is all your body has to give.

This is what I did to keep improving for nearly 15 years as a triathlete. It is also the training the Lance Armstrong's coach put him on to recover from his cancer treatment when they saw that he could not handle the high end training anymore. And although it was contrary to what most cyclists do to prepare for the grueling Tour de France, it was what enabled him to capture the title there for the first time in 1999.

Don’t worry, you’ll have plenty of time to do those all-out-feel-like-you’re-going-to-puke efforts. A well-designed base period enables you to take good nutrition, speed work, rest, and positive thoughts and transform them into your best performance possible. The choice is yours. You can either try to race with an engine the size of a lawnmower or you can build your engine up with a good base so that you are racing with a huge-turbo charged jet engine.

Injury Free Runing - 4 Common Injuries and How to Prevent Them

By Lance Watson, LifeSport.ca

July 19, 2005 -- Sport and injury often go hand in hand. While many injuries can be prevented by training smart and selecting the right equipment, there are times when even the most conscientious triathletes end up on the sidelines. Some injuries are caused by twisting your ankle on uneven terrain or experiencing a sharp pain on your back after changing your bike position drastically. These injuries, called acute injuries, are the result of trauma.

On the other hand, injuries from overuse are also observed. The more we exercise, the fitter and stronger our bones, tendons, ligaments and muscles become. We break down our muscles during use, and the strengthening process occurs as the tissue rebuilds. Injuries can occur when tissue breakdown is faster than the subsequent repair process. Overuse injuries typically occur due to excess training and inadequate recovery.

ITB syndrome, plantar fasciitis, Achilles tendonitis and shin splints are a few common injuries that can knock you out for a season. Here are a few strategies for dealing with these conditions:

Iliotibial Band (ITB) Friction Syndrome is caused by repetitive friction of the IT band across the outside of the femur. This injury typically presents itself with a sharp pain on the outside (lateral side) of the knee. This knee pain is related to inflammation of the distal (lowest) portion of the iliotibial band. The pain may cease after a mile or two of running but often returns even more sharply after the run. A common cause of this syndrome is worn out shoes and/or orthotics.

The best way to prevent this syndrome is by stretching the ITB, quadriceps, hamstrings and glute muscles. Each stretch should be done two to three times per day, holding every stretch for 20-30 seconds. Treatment for this syndrome include ice, heat, ultrasound, electrical stimulation and stretching. Massage is excellent as well. In any case, stop running! Catching an ITB injury early can be the difference between a short time off or a long forced rest.

Plantar fasciitis is an inflammatory condition affecting the fascia on the bottom of the foot. It may feel like a ripping or tearing sensation on the bottom or arch of the foot. Pain is usually worse in the morning, because during the night the tissues in the foot can tighten up. When stepping out of bed in the morning the fascia is suddenly stretched, and you can feel a sharp pain. Shoes, running habits and biomechanics are all possible contributing causes of plantar fasciitis.

Treatment is variable but may consist of ultrasound, current, orthotics and manipulation of the bones of the foot, along with stretching and exercise. Try rolling your foot on a tennis or golf ball. Make sure you gently warm up your foot in the morning before stepping on it with self-massage. A heating pad in bed can help. Frequent icing during the day can also be a good treatment. Ice massage under the sole of your foot for five to seven minutes or use an ice pack for 15 minutes. Soak with Epson salts for 10-12 minutes. Hot water and Epsom salts will draw inflammation out of the sore muscles. In extreme cases, bracing at night may be necessary to keep the lower leg and foot lengthened.

Shin splints refer to a painful condition that can develop along the inside (medial edge) of the shin (tibia). The usual location is along the lower half of the tibia, anywhere from a few inches above the ankle to about halfway up the shin. In the early stages of shin splints you may feel a pain that is present at the beginning of a run but which disappears as running continues. The pain will often return after exercise or the following morning. As the injury progresses, you will experience more time with the pain and less time without it. Eventually, if ignored and training continues, the pain may become quite sharp and may focus on a very small area of the bone, which might indicate a stress fracture.

Stretching the calf muscles can help prevent the injury from returning. The little muscle on the shin (anterior compartment) works hard to pull in opposition to the big calf muscle, and excessive muscle fatigue (due to tight calves) will cause you to absorb more direct pounding into the connective tissue and bone. Running on soft surfaces (such as trail or treadmill) can also help. The best treatment for shin splints is rest. Massage is great for keeping your calves loose. Depending on the severity of the injury, you might have to completely stop running for a period of time until you are pain free. Start back slowly.

Achilles Tendonitis is a painful inflammation of the Achilles tendon. It may be caused by a single incident or overuse and overstressing the tendon and sheath. Training infrequently and then adding speed work or faster hill running puts you at greater risk. Achilles Tendonitis often develops following sudden changes in activity level, training on poor surfaces, excessive pronation or wearing inappropriate footwear.

Warm up properly before any activity. Look for excessive training-shoe wear as well. Catch it early and reduce training, ice (two to three times a day for 10 minutes) and rest. Stop running if heel pain, tenderness or swelling occurs. Sometimes putting a heel lift in your shoe can temporarily alleviate the pain. Consult a good physio for this. Make sure to do proper stretching before and after every workout.

One of the benefits of being a triathlete is that we train for three sports. When a running injury occurs, you can keep fit cycling and swimming. As well, try and figure out what you can do -- water running, elliptical trainer, stair master, etc. This can help maintain fitness so that it takes less time to get back to form once you are running again.

LifeSport head coach Lance Watson has coached a number of Ironman, Olympic and age-group champions. He enjoys coaching athletes of all abilities who are passionate about sport and personal excellence.

Visit LifeSport.ca or contact Lance for more information.

Cycling Etiquette

Group-Ride Etiquette

Riding is more fun when you ride with others! There's no better source of motivation, knowledge and camaraderie than your fellow riders.However, the prospect of joining a ride for the first time can be intimidating. Worried that you might not know "the rules" of the group ride? We’ve got you covered! Just read the following suggestions.
Group riding is like having your own Tour de France!

Pick The Right Group Ride

Group-ride levels and objectives vary. Determining the group's goal and pace will ensure that you join a ride that's right for you. Is the ride social or sadistic? Is it considered a training ride or a training race? How far will the group go? What route will it follow? What are the rendezvous points? Are there any rest stops? Will quicker riders wait for those who've been dropped? Answer these questions before the ride
so you don’t jump into a blistering hammerfest when all you wanted was a social "coffee" ride and vice versa. If you're not sure what a ride offers, ask us.
Don't Be Late

Many riders have a limited amount of time to ride. So group rides typically start within minutes of the official starting time. If you're late, you'll miss out. Plus, if you hold the group up, you'll make a bad first impression. And, don't forget to allow for donning your equipment, pumping up your tires and reassembling your bike if you drive to the start. It's a good idea to arrive at least ten minutes early.

Ride Carefully And Considerately

Bikes are considered vehicles, just like cars, and are required to obey the same traffic laws. And, getting a traffic ticket or placing your fellow riders in danger is certain to make a bad impression. Make sure that any actions you take are possible for those behind you. Avoid darting in front of cars while making a left or crossing an intersection when only 2 or 3 riders can successfully get across. It's a natural tendency to follow the rider ahead of you and having to make a split-second decision whether to cross or not places the cyclists behind you in jeopardy.

Communicate

Communication is the key to safe group rides. Because roads are full of traffic and hazards, and because visibility is limited when riding in a group, it's important to warn others about hazards and to remain alert at all times to the warnings shouted and pointed out.Warnings you're likely to hear include:

  • Car back: there's a car approaching the group from the rear
  • Car up: car approaching from the front
  • Car right (or left): a car's approaching on a cross street
  • Stopping: the group is stopping for a stop sign or light
  • Walker up: there's a pedestrian on the road ahead
  • Gravel, Sand, Glass or Hole: there's a road hazard ahead
  • Bike-Up/Skaters-Up: there's another cyclist/skaters coming
    towards group
  • Clear: ok to cross road
  • Long right/left: cross the road at your own risk, car coming

Ride Smart To Stay Safe

Group-ride dynamics are interesting and ever-changing. As the pace and terrain changes, the pack stretches and compresses. The latter can cause some very tight quarters and even an occasional crash. In order to ride safely it's important to ride smoothly and avoid hard braking as much as possible. In fact, even light braking or swerving by someone in front can have a ripple effect and cause problems at the rear of the pack. Inexperienced riders who panic and touch a wheel may crash. Never fear!

You can avoid problems by practicing these simple rules:

1. Stay alert at all times. Never assume that it's safe. Keep "reading" the dynamics of the group and always leave yourself an out by keeping on opening to one side that you can escape through if there's a crash or obstacle you have to avoid.

2. Hold your line. This means swerving as little as possible. If you need to move left or right, do so gradually after checking the area for other riders and pointing out your move to make your fellow riders aware of your intentions. If you notice that someone is swerving, he's probably tired or inexperienced. Stay away from him!

3. Don't overlap wheels. Overlapping is putting your front wheel next to someone's rear wheel. This is asking for trouble, because if they move, they'll bump your front wheel knocking you down. Try to always be behind the bike(s) in front unless you're
passing.

4. Don't look back! Looking back causes even skilled riders to swerve, which can cause a crash. If you must look back, ask the person next to you if you can put your hand on their shoulder. That will keep you riding straight so that when you look back, you won't swerve.

5. Relax! Use a relaxed grip on the handlebars, keep your shoulders down (not up against your neck) and bring your elbows down and in so that they're slightly bent. These steps will help you stay relaxed, which allows quicker reaction time and prevents tension in the neck and shoulders that can lead to fatigue and sloppy riding.

6. Focus on the rider(s) ahead. Don’t make the common mistake of focusing on the back wheel in front of you. Look up at the shoulders of the riders ahead and occasionally look at the road ahead and the riders up front so you can see what's going on and be prepared for sudden changes.

7. Don’t brake unless absolutely necessary. If you must brake, do so lightly to scrub off a little speed. You can also slow down by sitting upright and catching more wind in your chest.

8. Warn others of hazards. Keep on the lookout for things that could cause problems and shout out a warning or point out the hazard.

9. Pass carefully. Sometimes you'll see the riders ahead starting to accelerate and you'll want to jump up to them. Be careful! Make sure you're not going to get cut off or cut someone else off. Usually, a moment's hesitation is all it takes to make the move safely.

10. If you get tired, move to the rear. Fatigue causes dangerous riding, so it's safer to go to the back of the group than to be in the middle of the action. Don't just swerve and slow, though! Tell those around you that you're dropping back so it's a safe
move.

Be Prepared

Be prepared for the challenges of the ride. Learn the route ahead of time to ensure you don't get lost. Also, if you know the route, it's easier to shortcut the ride if you get into trouble. Always bring a tube, a pump and any tools you need. Bringing a cell phone and cash is a good idea, too. And keep in mind that not all rides stop for flat tires, so you may be riding in alone if you puncture.

Join The Fun!

Group rides can be immensely rewarding. You get a great workout, cover more distance than you would alone and get to hang out with friends. You might even
stop for coffee and conversation. So what are you waiting for? Get out there and join the gang!

Heart Rate Training Zones

Heart Rate Training Zones & Lactate Threshold
From Triathlete Magazine Website & Total Heart Rate Training by Joe Friel

The heart is not a machine, but a muscle. Training by heart rate can be very effective, but remember that your heart rate will be affected by a number of different external factors, including stress, hormones, climate, residual training fatigue and diet.

Try this:
Consider testing for your lactic threshold. This is the heart rate above which you begin to work anaerobically (i.e. start feeling the burn and getting short on breath). A good field test to establish your lactic threshold is to warm up then run for 30 minutes at the hardest pace you can maintain for the entire session. Take your average heart rate for the last 20 minutes of the run. Despite the fact that this is a hard effort, try to pace yourself; don’t start with a sprint and finish with a bonk.

Your Training Zones:
Use your heart rate as a guide to ensure that you are training in the correct zone. Listing training zones as 1-5 provides a good indicator for output to help you quantify your effort. Zones 1-2 are the easiest, used for recovery and warm-up; zone 5 is above your anaerobic threshold, similar to running all out on the track for 400-800 meters. Endurance athletes spend most of their training time below zone 5, since working out at these intensities can be highly taxing on the body and too much work in this area leads to breakdown and over training. Finally, pay attention not only to your heart rate as you train but also to your own sense of perceived effort for each day.

Heart-rate training zones:

Zone 1: lactate threshold minus 15-22% (50-60% of Max HR, RPE Zone is 1-2)
Active Recovery – this is the lowest and easiest of the zones. Its purpose is to actively recover from previous hard training – duration is limited only by sleep.

Zone 2: lactate threshold minus 9-14% (60-70% of Max HR, RPE Zone is 3-4)
Aerobic Threshold (also called the fat-burning/temperate zone) – Its purpose is to improve your aerobic endurance without a huge requirement for recovery afterward. Involves long, steady efforts up to 12 hours in duration.

Zone 3: lactate threshold minus 4-8% (70-80% of Max HR, RPE Zone is 5)
Tempo – More Challenging Aerobic Zone – Its purpose is to challenge the aerobic system. Involves long, steady efforts or intervals up to 8 hours in duration.

Zone 4: lactate threshold plus/minus 3% (80-90% of Max HR, RPE Zone is 6-7)
This is the zone you should be in for a 10K run or 40km time trial on the bike.
Anaerobic Threshold (Sub-Lactate Threshold) – the intensity that most athletes gravitate to in steady-state competitions lasting from a few minutes up to about 3 hours. At this level, acid production is significant but the body copes with it well. Purpose is to improve acid tolerance for long endurance.

Zone 5: lactate threshold plus 4-8% (90-100% of Max HR, Redline Zone, RPE 8-10)

Zone 5a – Lactate Threshold – (RPE 8) At this level of intensity acid is beginning to accumulate in your muscles, in body fluids surrounding your muscles, and in your blood. Training here is very effective for developing endurance fitness
& build LT performance. Duration is less than 1 hour.

Zone 5b – Aerobic Capacity – (RPE 9) Here you are exercising well above LT – the highest level of intensity at which your aerobic system is fully functioning. This sort of training should be done infrequently. This is done as intervals, generally with equally long work and recovery intervals. Duration is less than 20 minutes.

Zone 5c – Anaerobic Capacity (RPE 10) This is the extreme upper end of your heart rate training zones and where your max heart rate may be found. Maximally challenge anaerobic system. Duration is less than 2 minutes.

Swimming Tips

SWIMMING
Distance per Stroke by Coach Emmet HinesApril 1, 1993

How many strokes per length should I be taking?

If you are skillfully applying sculling motions in your stroke you should be able to keep your hand firmly anchored in one plane as you pull your body past your hand. If you are using the fullest extent of your "wing span" in each stroke (i.e.. stretching your stroke out in front and finishing your stroke completely in the rear) you should be able to move approximately the length of your wing span with each freestyle stroke. (In real life we find that some of the best swimmers move even further than their wing span with each stroke. An explanation of why this is possible is beyond the scope of this article.)

Assume you are 6 ft. tall and have approximately a 5 ft. effective wing span measured wrist to wrist. Swimming or pulling with 100% stroke distance efficiency, you should be able to travel approximately 5 ft. with each freestyle arm stroke (10 ft. for each right-left stroke cycle). In a 25 yd. pool you push off from the wall and begin your first arm stroke at approximately the backstroke flags, leaving 20 yds. (or 60 feet) to swim. If you start counting each hand hit as you stroke down the lane at 100% efficiency you should contact the far wall after 12 strokes (or 6 stroke cycles). If you are 5 ft. tall this would work out to more like 14 strokes per length (6'6" about 11 strokes, 5'6" about 13 strokes).

We are, of course, talking about moderate paced swimming. In the best swimmers we see some reduction in efficiency as speed increases. Anywhere from 10% to 40% increase in the number of strokes per length at a flat out sprint. However these same world level swimmers still take fewer strokes per length while sprinting than the swimmers they beat to the wall.

By now you may have taken stock of your own stroke efficiency and found it lacking. "How do I improve my stroke counts?" you ask. First and foremost, start counting strokes. While you are warming up, while you are swimming easy, while you are sprinting etc. Be aware of how many strokes you are taking now at all speeds. Determine what your "normal" number of strokes per length is in easy or moderate freestyle swimming & pulling and also in threshold intensity swimming & pulling and finally in all out sprints. Get out your training diary (I just know you keep a training diary) and write these down.

Next, realize that the numbers we calculated above are considered ideals and that it can take years of training to reach ideals. But, starting right now, you can begin trying to decrease strokes in your all of swims. Do drills aimed at absolute minimal strokes per length using long glides between each stroke. Aim to be down around half of your ideal number - certainly less than 10. Do sculling drills and be aware of where your stroke is sculling dominated and where you let go of the water and just paddle. Also do lots of swimming and pulling at 1 or 2 strokes less than your "normal" numbers at various swimming intensities while trying to keep your speed from suffering.

By doing these things regularly you will find that your "normal" numbers will begin to decrease. When this happens, you win.

This Article first appeared in Schwimmvergnugen, the monthly newsletter of H2Ouston Swims.
Coach Emmett Hines is the head coach of H2Ouston Swims. He has coached competitive Masters swimming in Houston since 1982 and was selected as United States Masters Swimming's Coach of the Year in 1993. Currently he coaches workouts at the University of Texas Health Science Center, the University of Houston and The Houstonian Club. He can be reached for questions or comments at 713-748-SWIM or through the Internet at
emmett@usms.org.


Below Swim Tips from Georgia State University . . .

General Technique Tips: Even if you are a recreational swimmer, you will benefit from this advice. Swim speed, or velocity, is the product of Stroke Length (SL) and Stroke Frequency (SF). Increasing the SL (distance traveled per stroke) requires that you first learn to reduce resistance to forward progress. After perfecting a position of low resistance, you can then add power to your stroke. This power originates in the hips and is translated up through the torso to the shoulder. SF is not as important as SL. World class swimmers are not fast and efficient because they take frequent strokes. They are fast and efficient because they travel further in the water with each stroke. The following tips should help you maximize SL, improve efficiency, and minimize risk of injury.
  • Buoyancy varies from person to person (some are natural sinkers), so make the best of what you have. You will find that your swim speed improves as you take advantage of your buoyancy (no matter how small). You will find your center of buoyancy in the region of your sternum. By balancing yourself on your center of buoyancy (especially in the crawl, breast, and back strokes) you will move more easily in the water. Here’s a secret of world class swimmers: Balance yourself by consciously pushing or pressing your upper chest into the water. This maneuver brings your hips closer to the surface and reduces your frontal resistance.
  • Rowing sculls are long and narrow. This shape reduces water resistance to forward progress. What can you do? Maintain a long, streamlined body. Between strokes pause slightly (with one hand extended in front of you) - this introduces a longer glide and streamlines your body (making it long and narrow) as it is propelled.
  • When swimming backstroke and freestyle, rotate the body side-to-side from the hips. It might seem like you are swimming on your side, but this is exactly what you want. This rotation begins at the hips and is transferred up the torso to the shoulder and arm. Just before you begin the arm pull, you should begin to rotate in the opposite direction. Use this rotational force (biomechanists call this torque) to help pull you through the water. A similar series of movements is used by major league baseball pitchers to throw 90+ MPH fastballs!
  • Do not force your hands through the water! As your technique improves you should feel like you are climbing a "water ladder" with your hands and forearms resting against solid rungs of water. This is what collegiate coaches call a "feel for the water."
  • The use of equipment such as kickboards, certain hand paddles, and leg floats should be reserved for those swimmers with firmly established technique! Use of these pool "toys" generally alters the body’s center of buoyancy and may harm your technique. Swim fins are acceptable swim aids.
  • It helps to realize that good swim technique takes time to develop and regular practice to maintain. Don’t risk injury by swimming at high intensities with poor technique!

Five Great Track Workouts

Triathlon 101 with Lance Watson: Five great track workouts
By Lance Watsonlifesport.ca

March 8, 2005 -- Some people hate running loops around a track as they feel they are not actually going anywhere, but the ability to monitor your pace and know exact distances is what makes the track a perfect venue for running speed. The track is where you get fast. Doing repeats over a standardized distance where you do not have to worry about footing is the best way to increase foot speed and raise your lactate-tolerance levels. Just remember that these sessions are focused on speed and should therefore be kept for short, fast intervals, not longer tempo-paced work.

There are some important points to remember when performing track workouts:

  • You should always perform a thorough warm-up before attempting any of the following workouts. Do a 10- to 20-minute warm-up that builds slightly in intensity before the hard work.
  • Follow the warm-up with some drills and strides to get your muscles firing and ready for the effort to come.
  • If you need rest, take it, but keep in mind that the rest is structured for a reason, and thus should not be deviated from too much.
  • You will be tired at the end of some of these workouts, so it is okay if you feel fatigued as the workout comes to an end.
  • If you are unable to maintain the speed required for the workout, then shorten the workout rather than blow up.
  • Make sure you cool down after the workout. You will be using your anaerobic engine in these workouts, and thus building lactic acid in your muscles, so a good cool-down is very important to allow the body to process the lactic acid.
  • Whenever possible, try to switch the direction of your running about halfway through the workout. This will help to balance the muscles as you run in circles.
  • Build up to track workouts. Do some speed sessions on trails first and then add in the track.
  • Do not do more than one session a week on the track, as it is too hard on your body and you will get injured. Once every couple of weeks will be beneficial. You do not need to do all your hard runs on a track -- measure out some 1-2km intervals on your local trails for when you are doing longer speed sessions.

What follows are five great, but hard, track workouts. Keep in mind that these workouts are suggestions and may not be appropriate for all levels of athletes. If you are just beginning triathlon, then consider only doing portions of the workouts that follow.

Workout number one:

10 x 400 with double rest-to-work time
This is a fantastic workout for developing the ability to maintain technique and speed at just above lactic threshold. You want to do this workout based on "best-average" time. This means that you should be completing the 400s in the fastest time that you can maintain for all 10 of them. If you have the ability to run a 70-second 400m all out, then you should probably be doing this workout at 80 seconds. The time of your
rest should be about double the time of your work. If you are completing your 400m in 90 seconds, then you should take about 3 minutes rest. At the minimum, your rest should be 2 minutes, but should not really be more than 4 minutes. The last few repeats should be very difficult and will hurt as lactic acid is accumulating in your body.

Workout number two:

1 x 1 mile with 1:00 minute rest2 x 800 with 1:30 rest between each3 x 400
with 1:30 rest between each4 x 200 with 2:00 rest between each5 x 100 with 2:00
rest between each. With this workout you want to be increasing your speed throughout. You will start at your 10km race pace for the first mile, dropping
to 5km pace for the 800s. The 400s will be done at your mile pace and the 200s
will be done at 1km pace. The 100s are to be done all out. As the speed increases, so will your rest increase in relation to the work being done. While you only get 30 seconds more rest between the 400s and 100s, you are also doing one-quarter the work. Focus on perfect technique as the repeat distance gets shorter.

Workout number three:

4 x 200 with 45 seconds rest2 x 400 with 1:00 rest1 x 800 with 2:00 rest2 x 400
with 1:00 rest4 x 200 with 45 seconds rest. A classic pyramid. In this workout
the focus will be on the 800.Unlike the previous workout, where you increase the
speed throughout the entire workout, the speed will peak at the 800. You want to
perform the 800 at your mile race pace, meaning that the 400 will be at your 5K
race pace and your 200 will be at 10km race pace, on both sides of the pyramid.
The second time through the 400s and 200s, you will feel as though you are going
slower than the first time through them, but in fact you will be right on pace.
Slowing down after the tough 800 will feel like relief.


Workout number four:

3 x 400 with 30 seconds rest 3 x 1 mile with 1:30 rest 3 x 400 with 30 seconds
rest. This workout is to mimic road-race conditions. Often in races you will
see people sprinting off the start. Whether it is by design or just a burst of
adrenaline, the majority of people take it out fast off the gun. After a few
kilometers they settle into a more sustainable rhythm, only to build into
another sprint to finish the race off. Thus it is important for you to work the
set of 400s hard. You should perform the 400s at a pace that is faster than your
5km race pace. The goal is to fatigue yourself so that when you hit the middle
part of the workout you will be mimicking race day. The workout does not work if
you sandbag the first set of 400s so that you can run super-fast during the mile
repeats. Now, the crux of the workout lies in the mile repeats. The 400s are
just really to set your body up for running with lactate during the mile repeats. During this portion of the workout you will want to be running at your 10K pace, focusing on technique and rhythm. The rest for the mile repeats is a bit longer than it was/will be for the 400s. Upon completion of the miles, it is back to speed. The second set of 400s is to toughen you up for the end of races. This is where "guts" are built. You will want to run this set of 400s as fast as or faster than your first set. No excuses. Run your butt off!

Workout number five:

Continuous 400s as 200 hard/200 easy
This workout is a continuous run. After a good warm up you will begin running 400s. The pace for each lap should be based on a slow 1km pace for you. That means that if you can run 3:30 in a race, then you should be looking at about 5:00min/km for this workout, which would then translate to 2:00min/400m. This means that you will complete each lap in 2:00 minutes, but half of it is an all-out sprint, and the other half is a very, very easy jog. This will continue for a time determined by the individual or
coach. A suggested time would be between 20-30 minutes, but (especially the first time that this workout is attempted) listen to your body.

Although the need for the track may diminish in the future
if technology such as the Nike SDM becomes more widespread, for now it is the
best way to get your legs moving and your heart pounding. Your run will
definitely see improvement with the inclusion of some well-planned out track
sessions. Follow the guidelines laid out above and train right.


Transition Tips

What do I need on race day . . .
  • Slip on shoes to wear to the race (before and after)
  • Race outfit, comfort, quick-drying, little drag (tri-club t-shirt on top of it)
  • Goggles
  • Swim Cap is normally provided, but I always bring a couple of extras
  • Something to mark transition rack (I use a swim cap), bright towel, balloon, chalk, etc.
  • Towel for transition items
  • Bike
  • Water bottle for bike with your drink choice
  • Bike shoes if you wear them
  • Helmet
  • Gels taped to bike if doing an Olympic distance race or longer, not necessary for a sprint
  • Sunglasses
  • Cap/Visor
  • Race belt with number attached or pinned to a shirt
  • Running Shoes
  • Post-race clothes, possibly shower stuff

General Tips . . .

  • Don’t take a nap during transition . . . you’re still racing here too
  • Learn to run without socks during a sprint/Olympic race
  • Be quick, but don’t rush, be deliberate
  • Orient yourself from both the swim entrance & bike entrance
  • Don’t camp out . . . take up as little space as possible
  • Talk to surrounding triathletes, ask questions, you will learn a lot

Running Pace Chart

Pace Chart for Every Day Running

Take your CURRENT 5k "PR" to equate your easy, steady and hard paces for your every day runs.

Saturday, January 10, 2009

Email Update 1-10-09

Well I hope everyone enjoyed their holidays! I know I'm definitely ready to get back into the swing of a regular training schedule and routine. If you haven't planned out your 2009 race/training season yet, we have a pretty complete race schedule of local races with links to the individual race sites on our tri club website at the following link . . .http://tampatriteam.blogspot.com/search/label/Races

FYI, the Muddy Buddy registration has opened! The race will be on Sat, May 9. It was a blast last year. If this is something you are interested in doing, you need to get registered soon. You can go to
www.muddybuddy.org for more information. Definitely a must do, at least once.

Before I get much further, WELCOME to all of our new tri-club members. We have several people that are new to our group, new to the Y and new to racing in general, so WELCOME to you! Click Here
for a complete list of classes at the Y that we deem more "tri-specific". Also, we will be adding several more Spinning classes to the schedule starting in February - so this schedule will change slightly. I will keep you posted on this.

For those of you training for St. Anthony's or your first Olympic Distance Triathlon this season, Lisa Sandusky will be leading a FREE Olympic distance training program. The informational meeting is on Wed, Jan 28 at 6:00 p.m. at the Bob Sierra YMCA. The training will start the following Monday. If you would like to participate, but will not be able to make it to the meeting, you can email Lisa directly at
Lisa.sandusky@verizon.net. For those of you that are BRAND new to triathlons, Lisa will be leading another beginner training program this summer for a sprint distance race.

Our tri-club uniform order is placed and is going through the print process now. Let's plan on Friday night, March 13 as our pick-up date right now. I would love to get everyone together for a team picture with all of our new stuff if possible. If you didn't order anything, I will have just a handful of extras of certain items. If you want to reserve something, let me know asap, but it is too late to place a specific race uniform order. However, you can still order our club, white dry-fit shirt with our new team name (T³). These shirts are the same brand as the Iron Distance Challenge shirts and the shirts we ordered last year - they are pretty loosely cut. The prices are listed below. If you haven't already ordered one of these, you can email me your order and size and drop a check off at the YMCA, made out to the YMCA. The prices are below . . .


$17 - Sleeveless
$18 - Short Sleeve
$20 - Long Sleeve

Because this email goes to so many people, it has a tendency to fall into spam folders. Once we're in season, if you go two weeks without an email from me, most likely it's in with your junk. If that's where you want to keep it, that's fine. However, if you feel like you have missed some information, the key points will be posted on our website, so you can always check that out (
www.tampatriteam.com). Thanks so much to Kevin Miller for keeping this maintained for us.

Thanks to Ken Page for sharing this great link . . .
http://findaraceevent.com/user/search.aspx. It allows you to find a race based on your criteria, ie: Olympic Distance Race in June in Georgia. The link is posted on our website on the left as "Find a Race to Match Your Criteria ". If you have any useful websites that you think should be added as links to our webpage, please let me know.

Prime Physical Therapy will be doing Metabolic testing at the Y on Saturday, Feb. 7 from 8am – 12pm. The cost is $50. For more information, you can contact Nikki at
Nikki.Nekoloff@TampaYMCA.Org

I have posted some training information on our website too, along with some training and race results logs. These are programs that I put in the original notebook that I gave everyone at our "founders" meeting a couple of years ago. There is a VERY first-timer sprint, a beginner sprint for the athlete, a beginner & intermediate Olympic and a half-ironman program all posted on there. I figure if you are doing Ironman races, you most likely already know what you're doing and have figured out the resources that you need.
Here's a link to the page with the training programs . . .
http://tampatriteam.blogspot.com/search/label/Training%20Programs

Our tri-club board has moved downstairs outside the new Spinning Room. Be sure to stop by the board to write down any upcoming races that you are doing. I know that there are a few people doing the Gainesville winter tri/du races this weekend - I hope it goes great! I probably won't start following race results until February. Some upcoming races are listed below. Let me know if you are doing any of these . . .


Chilly Willy Duathlon - Fort Desoto - Feb 8
Clermont - April 14 & 15
Gainesville Winter Tri's - Feb 8 and March 8
Zephyrhills - March 15 - small, great race (pool swim) to start the season)
Miami Olympic - March 15
Clean Air Ride - March 21

See you at the Y!
Jill