T2 Coaching Blog...Wendy Mader

Want to Improve your Swimming? Follow these steps

2012-02-27T06:51:00.005-08:00

It’s no secret that swimming is a technique-intensive sport. Whether your goal is to develop a healthy, injury-free fitness routine or perform faster in races, good form is a fundamental prerequisite.

Giving advice without demonstrating in person is difficult. Below is my step-by-step process I follow with someone during their first lesson with me. If someone is an out-of-area client, I suggest they have someone video them and upload the links to YouTube so I can evaluate their form.

1. Breathing
2. Kick
3. Body Balance Rotation
4. Recovery
5. Hand Entry
6. Catch and pull

The first step is evaluating their breathing. They must be comfortable breathing before they can focus on body balance, which is needed before they learn swim mechanics. If they work on mechanics before they are breathing efficiently, they will be frustrated. If they can breathe, we move on to kicking and balance

If someone is having breathing issues typically they cannot swim more then 1-1.5 lengths before they are breathless. I have them use a kickboard and practice inhaling with their face above water and exhaling underwater. The key to breathing is a forceful exhale before inhale.

If someone cannot kick (they either show no forward progression or move backwards) we discuss kicking (pushing) from the quad and hip flexor. Once we’ve address any breathing and kicking issues, I evaluate body balance and rotation.

If they are dragging their legs on the bottom, if they are not rotating from left hip to right hip, on a few stroke drills to help correct that.
Balance

A common problem with most newbie swimmers is poor body position, which can lead to legs sinking. We discuss pressing the weight of their body on their sternum and tucking their chin. This brings their legs closer to the surface of the water and produces a "downhill" swimming sensation. I often will demonstrate total immersion balance and kick on side drills.

Kick on side drill: This kick is done without a board, and fins are encouraged. Start off lying on your right side with your right arm extended above your head and your left arm at your side. Kick about six times; then initiate a stroke with the right arm and rotate to the other side.

With this drill, you are effectively freezing your body position after each stroke – one arm in extended entry position, the other arm in extended follow-through position while continuing to kick. As you take a stroke to rotate to the other side, focus on gradually accelerating from the beginning to the end of that stroke. Finish with a nice snap of the hips as you roll the body to the side.

Another common theme among newbie swimmers is not rotating on the hip or side they don’t breathe on. Most often, they are one-side-dominant breathers. They consistently rotate on one side to breathe and never fully rotate on the non-dominant side. I discuss the benefits of bilateral breathing, breathing on both left and right hips, and the value that provides with proper body balance and rotation. Basically, when your left fingertips enter the water, rotate on your left hip, when your right fingertips enter the water, rotate on your right hip, whether you are breathing on that stroke or not.

Once breathing, body balance and rotation are fine-tuned, I focus on the mechanics of freestyle. There are three main phases of the stroke: recovery, hand entry, and underwater catch/pull. I often see swimmers recovering with straight arms and entering the water with their palm and elbow at the same time. creating a straight-armed pull with no high-elbow catch. In the end high-elbow recovery sets them up for a nice fingertip-angled entry when they rotate which, in turn, sets up a high-elbow catch and pull.

Recovery Phase

High-elbow recovery means leading with your elbow and relaxing the phase of your stroke where your arm exits the water. I frequently remind swimmers to swim with their fingertips below their wrist and below their elbow, and to drag their fingertips along the surface of the water on the recovery.
Here are two keys drills I use to create a high-elbow recovery:

Thumbslide: http://www.youtube.com/watch?v=-fcoHbKagOc
Fingertip drag: http://www.youtube.com/watch?v=b3ID1VtdLG0

Just as the same implies, fingertip drag is dragging your fingertips across the water and thumbslide is dragging your thumbs up the side of your body. Both drills create a narrow recovery with high elbow, arm close to your body.

Entry Phase

Entry phase means an angled, deep hand entry, which can help create a high elbow catch and pull phase. I often demonstrate fist and head-out-of-the-water drills to exaggerate the entry.

Fist drill: http://www.youtube.com/watch?v=mi-4bsv6Psk
Head-out-of-the-water drill: http://www.youtube.com/watch?v=b2uUSEkX3v0

Just as the name implies, in the fist drill you close your hands into fists and swim. If you feel like you aren’t getting very far, remember to keep your elbow high during the "pull" phase of the stroke. Let your arm seek out the optimal position that grips the water and provides the most power. If you have a tendency to drop your elbow and just let your arm slip through the water rather than helping to pull you, this drill will provide the feedback you need to develop a better “feel” for proper arm positioning during your open-handed stroke.

Head-out-of-the-water drill is just as the name implies. Swim with your head out of the water, increase your arm recovery rate, and focus on an angled hand entry making sure not to reach and flatten your hand at entry.
http://www.youtube.com/watch?v=Mv4E3ocazF0

Attention to body balance, rotation, high elbow recovery and hand entry will set you up to develop a stronger pull and power phase of the stroke. If you make stroke drills an integral part of your training, you will be rewarded with fewer injuries and faster times.

Me swimming from above the water:
http://www.youtube.com/watch?v=mi-4bsv6Psk
http://www.youtube.com/watch?v=i_Kjb2vZ_2E
Me swimming, underwater view:
http://www.youtube.com/watch?v=qyDzLgLD1J8&feature=related
http://www.youtube.com/watch?v=lNF5BDtlT4E&feature=related

Recovery Nutrition 101

2012-02-13T05:56:00.000-08:00

Recovery Nutrition 101
Submitted by Cindy Dallow, t2coach, Ph.D, RD.

If you’ve been working out for any length of time, you’ve undoubtedly heard about recovery drinks and snacks. But why do we need them? And who needs them? And most importantly, what are they?

For most athletes, it’s not hard to see why we need recovery nutrition. After all, if you’ve ever hobbled around the day after a hard workout because your muscles and joints were stiff and sore, you know that you depleted your body of something. And that depletion can really wreck your plans for a PR if you don’t do something about it.

First, replace the fluids you lost during your workout with water. The harder and longer you worked out, the more water you lost in sweat. Drink plenty of water or diluted sports drink after a hard workout, especially if you plan to work out again the next day (or later that same day).

Second, replace the carbs you lost during your workout. During long workouts or high intensity workouts, you can use up almost all of our glycogen stores. These are easy to replace but many athletes don’t do a great job of it, especially if they believe that carbs are bad for them. Drink and/or eat a high carb meal or snack within 30 minutes of completing a hard workout (not necessary after a shorter, low-intensity workouts) and then again in two hours. Try to make most of your post-workout meals high in carbs to refuel your glycogen stores. Your muscles might still be sore, but at least you’ll have energy to burn.

Third, add a little protein to that recovery meal or drink. Research shows that a small amount of protein right after a hard workout helps to repair the inevitable muscle damage that occurs during exercise. The key is to not overdo it; protein will not replace glycogen stores, only carbohydrate can do that. In fact, most sports scientists recommend a 4:1 ratio of carbohydrate to protein as the best strategy for maximizing muscle recovery and glycogen replacement.

The good news is that you don’t have to buy expensive bars, shakes, or pre-formulated products to get what you need. Regular food can do the trick. For example:

-8-10 oz milk with graham crackers
-8 – 10 oz chocolate milk with a few cookies or crackers and fresh fruit
-Greek yogurt with fresh fruit and cookies
-Fresh fruit, cheese, crackers and milk (soymilk is fine)
-1 cup of cereal with milk and fresh fruit
-Bagel sandwich with peanut butter and honey
-Sub sandwich with turkey, ham, or roast beef (and all the veggie fixins)
-Pankcakes with skim/1% milk, fresh fruit
-Powerbar with chocolate milk, fresh fruit
-Pizza and non-alcoholic beer (more on that one later!)

There are lots of real-food options for recovery meals and snacks but the most important thing is to make them higher in carbohydrate, moderate in protein and to have them soon after a hard workout, along with a full glass of water.

Lastly, who needs recovery nutrition? Anyone who plans to workout hard several days in a row, or anyone who plans on more than one workout per day, e.g., brick workouts for triathletes. Glycogen stores can be depleted in one hard and/or intense workout so if you expect your body to go hard again later in the day or the next day, you have to replace the glycogen before that second bout of exercise.

Recovery nutrition isn’t rocket science but you have to make time for it and plan ahead. Keep high carb/protein snacks and drinks on hand and ready to go during your training season. Pop a sports bar in your gym bag or purse for those times when you don’t have access to real food. Just remember, a well-nourished athlete is a smart athlete!

Focus on Run, Bike Technique, Too

2012-02-06T16:28:00.000-08:00

Often-overlooked areas of focus for new triathletes are running and biking technique. Most of us, whether new or experienced, often put a large amount of emphasis on swimming technique and either don’t know or neglect to work on proper running and biking techniques.

Why focus on run and bike mechanics? Because proper form:
• is a critical part of running and biking performance and injury prevention.
• will improve your economy and efficiency.
• will allow you to cycle and run easier, faster and farther.

hereas poor form will slow you down, decrease your efficiency and can even be the cause of many injuries.

The article focuses on running mechanics. Next month I will discuss biking mechanics.
Some run low to the ground with little knee lift, while others run powerfully, with high knee lift and a strong kick. Some athletes run with a slight forward lean and some run very upright. Despite the large variety in specific running forms, there are a number of elements that are common to successful running styles, even among elite triathletes/runners.

After running for more than 20 years, I am still continually making small adjustments to my form. Like swim technique, running technique is a learned skill. The main areas of focus when you are running are footstrike, posture, rate, stride and arm swing.

Footstrike
One of the most important phases of running mechanics is the position of your foot when it lands on the ground. When you foot strikes the ground, you can land in a variety of ways – toes first, ball of the foot first, flat footed or heel first.

Heel strikers
Heel strikers often overstride when reaching out in front of their body. Landing heel first is like putting on the brakes with each step, as if you are trying to drive your car while pressing on both the gas and brake pedals at the same time. This wastes energy and makes your running harder than it should be.

In addition to being inefficient, heel striking can cause of a long list of injuries. When you land on your heel, your leg is straight and extended in front of your body. The combination of a straight leg and a hard heel landing transfers a lot of impact through your heel and up through your knee to your hip. The excessive stress that a heel strike places on your joints can cause pain and injury to your hips, knee, ankle and foot. Shin splints (pain of the front of your lower legs) is one example of a common running injury that can be caused by heel striking and over striding.

Toe strikers
Toe first landings result in a lot of up and down motion in your stride and puts a lot of stress on the calf muscles. Toe running is more appropriate for sprinting than for distance running.

Mid-foot strikers
The most-efficient footstrike is one in which your foot lands directly under your hips or your center of gravity. This is when you land on the ball of your foot or flat footed. Doing some barefoot walking and running will help strengthen the ankle and foot muscles that stabilize your lower leg. Doing exercises and drills on an unstable surface such as a wobble board or stabilization pads can also help with this problem. The Newton Running website is a great resource of information on running form. The offer video tips every Friday and run clinics Saturday mornings at their store in Boulder. I also can meet with you with a video camera and discuss more in person.

Posture
Within the last couple of years, I was told I run with a very upright and straight posture. I know the importance of a forward lean and had no idea I was still running upright. I attribute my posture to years of running with my dogs, who often pull me forward, which causes me to lean back to keep them closer to me. I often have my husband observe me run if I am struggling with injures or when running becomes more difficult and less enjoyable.

The most efficient posture is one that is upright and relaxed, with a slight forward lean. Your chest should be out and your shoulders back. A backward lean will cause you to over stride and land heavily on your heel, stressing your knees, hips and back.

Keep your hips pressed forward and your butt tucked in. Visualize standing face first against a wall. Press your hips forward so that the bones of your hip touches the wall. Running with your hips forward will help you lift your knee higher with less effort. Concentrate on keeping your shoulders, jaw, torso and legs nice and loose. Keep your head and chin up, don’t tuck your chin and look down. Keep your focus forward, toward the horizon.

Stride Length and Rate
I covered the problem of overstriding earlier. When you reach out in front of your body with your foot and land heavily on your heel, you get the braking action that I mentioned earlier.

In a proper stride, your foot should land directly under your body with every step. You should run at a rate of about 180 footstrikes a minute before you focus on your lengthening your stride. Do not sacrifice quick rate for a longer stride. The quicker rate will allow you to land midfoot, underneath your center of mass.
Where toe strikers tend to leap or bound forward and push off vigorously, and heel strikers reach out and almost pull themselves forward, a midfoot strike with a high cadence and a forward lean propels you in a subtle, forward falling way. You land on your foot in the way it and your body were built to move, and efficiently use and conserve your energy and momentum.

Arm position
The main purpose of an arm swing is to provide balance and coordination with the legs. Arms should be loose and relaxed, close to the body. Relax your shoulders and down through your back – no shrugging! Your wrists and hands should be loose, not clenched. Keep your arm swing compact and your elbows at about a 90 degree angle. Drive your elbow backwards with each stride. Avoid “robot arms” where you drive your arms forward causing over striding. During the arm swing, your hands should not travel above your chest or behind the midline of your body. Avoid crossing your hand in front of your body, as any lateral movement across your body robs you of forward momentum.

Putting It All Together
So what does an efficient running stride look like? Just put all the pieces together.
Head up, your body is loose and relaxed from head to toe, with a slight forward lean. Shoulders are back, chest is out/forward. Arms are close in to your body, elbows are at about a 90-degree angle. Tuck your glutes underneath you and press your hips slightly forward. Drive your knees forward and up, and follow through with your foot/leg as you finish each stride. Land midfoot, and you heel will make contact with the ground. Keep your cadence high – about three strides a second.

Easier said than done, right?

Like any complex movement, it can be difficult to pay attention to everything at once. Through a proper warm up, some specific exercises to focus on specific parts of the movement, and staying focused as you run, you can put the pieces of a fast, efficient, comfortable running technique together.

The most common form flaw I observe in runners I’ve coached is over striding and running with a cadence less then 170 foot strikes a minute, so those are the first things I focus on when evaluating someone’s run technique.

The Simplest, Most Effective Running Form Cure

2012-02-05T10:12:00.000-08:00

I subscribe to McMillian Running Newsletter and thought this one was a good article on running form. I ran in high school and have been a triathlete for 20 years. What Greg says has been my practice with running, TRX training, and other functional movements I practice

Think Tall for Good Running Form
The Simplest, Most Effective Running Form Cue
by Greg McMillan, M.S.

I was lucky to run at a high school where the coach and the upperclassmen focused on proper running form. It was something we worked on frequently. As a result, nearly every runner leaving the program had very good form. Notice that I didn't say "the same form." We all had differences in our body structure and function, so we had variations in our form. We all, however, looked good running.

The first lesson that our coach taught us was to "run tall." It's the easiest cue to use for runners and will clear up most form issues. It's a simple idea that when consistently implemented results in significant improvements in running form.

Here's the idea: Your head should be balanced over your shoulders. Your shoulders should be balanced over your hips, and your hips should be balanced over your legs. No slouching your shoulders (a common problem since most of us are hunched over a computer all day). No head in front of your body (more thanks to the computer). No butt sticking out. Since I've coached high-schoolers up to senior citizens, I know that just by telling them to run tall, their running technique improves greatly no matter how experienced of a runner they are.

We can debate footwear (from "normal" shoes to minimal shoes and even to bare feet), foot plant (heel strike, midfoot strike and toe strike) as well as any of the other biomechanical theories/opinions that are gaining popularity. But if you focus just on running tall, you'll run better. You'll have better technique. You'll create less stress on your body. And you'll counteract the gradual return to a hunched-over caveman that our everyday lives encourage.

Your task, then, isn't to spend hours reading opinions on running form and footwear. Your task is just to think about running tall over the next week. This doesn't mean running stiff. It means simply holding your body in a relaxed yet balanced position. Once you achieve this relaxed, balanced position with your body, then the rest of good form is pretty easy to correct.

More on Form

I'm indifferent when it comes to all of the hullabaloo about running form and footwear. I see successful runners with all types of running form and types of foot plant. While I think we should all work to gain or maintain good running form, my opinion on running form and foot plant is that the most important running form/foot plant for you is the one that keeps you healthy. I was a mid-foot striker (often considered to be a more "correct" foot strike) but was hurt all the time. Now I'm a heel-striker and am healthy. Many people are the opposite. It doesn't matter as long as you stay healthy. A healthy runner can train more consistently over time, which is a key to realizing your potential. Running tall encourages the foot to land more under the body (instead of in front of the body) no matter which part of the foot is touching down first.

The second consideration is that your best running form/foot plant should make you efficient. Since most of us run races of 5K to the marathon, efficiency (running economy) is more important than pure speed. We need to be able to run as economically as possible.

The third consideration is that your best running form/foot plant should make you fast. While I've heard far too many bio-mechanists try to get distance runners to run like sprinters, we know that running this way is too energy costly, which is why efficiency is ranked second in this list. But we all like to sprint at the end, and good running form and foot plant should allow us to do this. Having powerful technique can also help us avoid injury because of the way our bodies recruit muscles when running in our most powerful position.

A few years ago-since my form was changing anyway-I developed two running styles. One is my heel-strike, super-efficient form that keeps me healthy and racing economically. The other is my up-on-my-forefoot sprint technique. Having both techniques in my arsenal means I can stay healthy and run efficiently, but I can also sprint when necessary. Learn to run tall first, then experiment to find your best technique for whatever type of running you do.

Watch Yourself

In high school, we watched ourselves run past store windows, car windows or any other reflective surface we ran by. This visual feedback will help you find and perfect your best running form. Take a peek the next time you have the opportunity.

Please visit RunningTime.com for more of my articles.

FAT are you measuring up?

2012-02-05T07:19:00.000-08:00

Now let's talk about FAT. I don't mean saturated or unsaturated oil. Are you measuring up? Are you in a healthy body composition range? Do you know your lean muscle mass to fat ratio?

There's nothing wrong with getting on the scale once in a while to see how much you weigh, but that really doesn't tell you about your healthy body weight. Body fat percentage is a better indicator of health and fitness. If you care, you're aware or will take the time to educate yourself.

Your body has two components: fat and fat-free mass (muscles, bones). The goal is to keep the percentage of body fat in a healthy range. We need a minimum amount of body fat because it performs all kinds of critical roles in our brains, nerves, cells and providing energy. Generally, this minimum range for women is 10%-12% and for men between 6-8% (these are the minimum ranges). Most athletes will fall between 12-20% for women and 6-10% for men. An average body composition is 18-25% for women and 11-15% for men.

When you change your nutrition (more or less foods), and/or activity level, more time or intensity, with the goal of losing weight, to be sure you are losing more fat while preserving muscle, get a baseline measurement of your body fat.

Muscle plays a starring role in your metabolism. It helps burn fat and keep it off! Too many popular, low calorie diets cause you to lose fat and muscle, which actually makes your body lower its metabolism and store fat.

Because muscle weighs more than fat, you may not see weight loss on the scale. As you eat nutrient dense foods and get in better physical condition with exercise you may actually gain muscle mass and therefore weigh more. If you know your baseline body fat to lean muscle ratio and take measurements when you lose or gain weight it is easier to determine if you lost or gained fat mass.

Because a pound of muscle is denser and takes less space than a pound of fat, as you become fitter and change your body composition, your weight may or may not change much, but your measurement will. The best indicator is how your clothes fit.

You can loss fat and gain muscle with simple changes to how you eat and exercise. YES, you can eat more and lose fat. To find out more, set up a consultation with Dr. Cindy Dallow or myself.

Take the LifeTraits Test and attend a Lifetraits class. The next one is January 31th at 5:30pm at the Fort Collins Club. AFter taking the test you will receive a 2 week membership to the Fort Collins Club. When you attend the class, you will receive a FREE session with me. FREE session includes skin fold body composition and fitness test, swim session, TRX session, weight room session, or a consultation.

Good Nutrition Can Help Patients Fight Cancer

2012-01-19T18:25:00.000-08:00

Guest writer

Katrina Evans is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Katrina also likes running, reading and listening to cool podcasts.

Interested in leading a more active healthier you? Eating healthy plays a fundamental role in maintaining a strong immune system to naturally ward off cancer. A healthier lifestyle through diet and exercise is key to promote growth, replace tissue and keep everything from organs to cells healthy.

Good nutrition becomes even more essential for people who have already been diagnosed with cancer. What you eat and don’t have a powerful effect on your overall performance. It is important for cancer patients to maintain healthy eating habits before, during and after cancer treatments. Besides the cancer itself, treatments can leave it’s mark and wear out the body where patients often feel fatigue or nausea. So it is more important than ever to get enough essential nutrients into the body to not only help cancer treatments be more effective, but to raise your natural defenses for recovery.

It is not always easy to maintain a healthy diet when battling cancer or going through cancer treatments. Since cancer diagnosis, especially aggressive ones like, pancreatic or mesothelioma cancer, call for more intense treatments, patients may experience side effects that occur which diminish a person's ability to maintain a healthy diet. Some cancer patients will experience problems such as mouth sores, trouble swallowing, dry mouth, nausea, vomiting and diarrhea as a direct result of the cancer itself or a treatment used to eradicate cancer cells from their body. If a patient does not get proper nutrition under these circumstances, it can lead to malnutrition.

As many as 35 percent of cancer cases can be connected to poor nutrition according to the National Cancer Institute. So when putting together a nutritional guideline that works for you, do your homework. Find out specifics like, what is mesothelioma, thyroid cancer, or the cause of kidney cancer and what foods can have a protective effect against them, how can green tea help prevent heart disease, or is garlic really considered a “super food?”

So, what are some essential foods that can keep cancer at bay? It’s all about the greens baby! Scientists believe that the combination of foods in a predominantly plant-based diet can make all the difference. There is evidence that minerals, vitamins, and phytochemicals in plant foods boost anti-cancer effects in the body. Foods rich in protein and other nutrients needed to maintain a healthy body can restore energy and give your immune system the boost it needs which can include lean meats such as chicken or fish, soups, eggs, yogurt, whole milk, fruit smoothies, beans, nuts and even ice cream, yum!

Katrina Evans is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Katrina also likes running, reading and listening to cool podcasts.

Winterize Your Nutrition Plan in 3 Simple Ways

2012-01-17T12:58:00.000-08:00

1.Focus on high quality carbs – we spend more time indoors this time of year, which often leads to more snacking, and most processed snack foods are made from refined flour which has very little fiber and nutritional value. These snacks rarely satisfy hunger so we end up eating more, ratcheting up our total caloric intake and adding another inch to our waistline.

But carbs are important for maintaining a high energy level so what to do? Focus on whole grains, veggies, and fresh fruit. Make sure the label lists “whole wheat” instead of just “wheat flour”. Whole grain foods are higher in B vitamins and iron than those made with white flour. And contrary to what many people think, whole grain breads and pasta are not likely to cause weight gain; several studies have shown that people who eat lots of whole grains are almost always thinner than their grain-avoiding counterparts. Other high-quality carbs include sweet potatoes, squash, quinoa, beans and legumes, and oatmeal.

2.Pay attention to vitamin D intake – Vitamin D burst onto the nutrition scene a few years ago when a Cornell study found that most Americans were deficient in vitamin D. A barrage of other studies soon ensued showing that low vitamin D levels are associated with everything from poor muscle function to colon cancer.

Why is it especially important in the winter to get adequate amounts of vitamin D from our diet? Because D is the only vitamin that our bodies can make with the help of direct sunlight and most of us don’t get enough sunlight in the winter, especially those of us living northern latitudes. Above 35 º latitude, the angle of the sun is so oblique during the winter months that it’s nearly impossible to make enough vitamin D from sunlight. One recent study found that 32% of healthy adults aged 18 -29 were deficient in vitamin D at the end of a winter spent in Boston.

Vitamin D levels are important for calcium absorption too. Without vitamin D, the small intestine absorbs no more than 10 – 15% of dietary calcium intake. Thus, if you take calcium supplements, make sure they contain vitamin D as well. Milk and yogurt are excellent sources of both nutrients but during the winter months it may be difficult to meet your calcium and vitamin D needs with food alone.

3.Get familiar with seasonal produce – we all know that winter is the cold and flu season and while you can’t cure the common cold with nutrition, you can lessen the severity of cold symptoms with adequate amounts of vitamin C and other nutrients found in fresh fruits and vegetables. Try experimenting with produce that’s in season this time of year: pomegranates, oranges, cranberries, and purple grapes, all of which are packed with nutrition. Frozen fruit is even higher in nutritional content because it is picked and frozen right away, preserving almost all of the vitamin content. Canned fruit, while lower in nutritional content, is better than no fruit and is often less expensive than fresh or frozen.

Cindy Dallow, t2coach, Ph.D, RD.

Training Plan

2012-01-11T10:42:00.000-08:00

Training Plans

Not ready to work directly with a coach or need as much accountability that coaching offers?

Not ready or want the expense of having a custom plan developed for you?

Maybe you are an athlete that just wants to become faster and stronger and finish. Placing in your age group is not a goal. If you are wanting an 8-16 week base plan or 8-12 week build, taper and peak plan I can do that for you.

You might find the following budget friendly training plans to be a good fit for your training goals.

The training plans utilize a common sense approach that of all levels can use to improve upon their strengths and weaknesses. So if you want to get fitter, stronger, faster these new and updated training plans are semi costumed. I have a basic template that I use and will adjust according to your weekly schedule. For example if you swim masters M/W and Saturday then I will make that adjustment to the plan. If you run with a group on Sundays then I will add that run to your plan.

Your prepay for the entire plan and I upload it onto your basic training peaks account in 8-16 weeks depending on how long you want the plan to be. You make adjustments to this training plan. I send you a monthly feedback form to make adjustments once each month.

Refer to here for prices.

If you are someone that wants daily, weekly, more accountability then refer to this link for more information about Coaching.

New Year Health Tips

2012-01-09T06:12:00.000-08:00

Hi Everyone! I hope you are all having a spectacular New Year. I know many of you lead busy lives, and are constantly running from one thing to the next. We try to squeeze in workouts and work full-time and be good to our families and friends. We want time to ourselves and time for our hobbies. Quite honestly, it's exhausting. With the end of the holidays and a return to reality, we are bound to feel more and more busy.

To make matters worse, the temperatures are dropping and cold and flu season is upon us. Below are some tips to help you all stay healthy!

Get Lots of Rest.
I know, I know, your to-do list is longer than usual because you’re catching up on work during you missed or put off during the holidays. Take the time to let yourself rest. Relax for 20 minutes or so before turning off the light and heading to bed. Read, but don't try to tackle your to-do list. Allowing yourself a chance to relax and de-stress helps you sleep better. Sleep is our body’s chance to recover, both mentally and physically. You'll likely be more productive after a good night's sleep!

Stay Hydrated.
With so many cold and flu viruses going around this time of year, it's easy to get sick. Drinking water or tea will help your body function properly and will keep toxins moving out. If you're a runner, a yogi, or just hit the gym a few times a week, this is important for you. Our bodies lose significant amounts of water during workouts, and it is vital to replace and replenish it. Being even the slightest bit dehydrated will cause you to experience symptoms like headaches, tiredness and possibly nausea, and who needs that during the New Year?! For more detail on hydration, contact Dr. Cindy Dallow, Ph.D, RD.

It's Okay to Say No.
Don't increase the stress in your life by committing to too many projects or social events or training workouts. It's okay if you need to stay home for a night to catch up on rest or let your body recover if you're feeling down.

Wash Your Hands. Often.
We hear this one all the time, but it is important to staying healthy.
Think about all the things you touch throughout the day. Money, the bathroom door handle, the kitchen counter, counters at the checkout, handrails, your desk. All of those surfaces have germs, viruses and bacteria on them. Wash your hands often to kill the bacteria and germs you pick up. Avoid touching your eyes, nose and face with dirty hands. This gives the bacteria and virus a better chance of entering your body.

Keep Warm.
Don't head out in to the cold without being properly prepared. Cold feet and hands make it harder for our bodies to keep us warm. This, in turn, can weaken our immune system. A strong immune system is the key to staying well.

Exercise.
Working out regularly keeps our bodies healthy and our minds strong. Be sure to schedule time throughout each week to go for a run, get to yoga class or hit the gym. It will help your body de-stress, which will keep it strong. Keeping yourself moving will help you lose all that dreaded holiday weight. It is has been proven in studies that those who were exercising before they experienced illness often had fewer symptoms and were sick for fewer days than those who had not been exercising! Releasing those endorphins produced during exercise will help ease your stress and beat those post-holiday blues!

Eat Well.
This is vital to staying healthy. Our bodies need nutrients to keep us moving and healthy. While it was great to indulge here and there last month during the holiday season, you certainly cannot do it everyday. With Thanksgiving and Christmas over now, it's best to skip meals that are high in calories and fat. Stock your fridge with fresh fruit, vegetables and lean protein like chicken and fish and fill your cabinets with whole grain. These foods will keep your body strong, fight illness and give you the nutrients you need. For more detail on nutrition, contact Dr. Cindy Dallow, Ph.D, RD.

Take Your Vitamins.
Taking a multi-vitamin each day will ensure your body is getting what it needs. Most multi-vitamins have calcium, vitamin D, vitamin C, and iron, just to name a few. All of these will help to keep you healthy. When you are feeling the onset of a cold or flu, give your body some extra vitamin C to help boost your immune system help your body to rid itself of any illness much quicker. For more detail on vitamins, contact Dr. Cindy Dallow, Ph.D, RD.

Relax and Have Fun.
This is my favorite piece of advice. This New Year, try to relax each day. Enjoy your family, your friends, your home, your job, your training.

2011 Resolution Run

2012-01-01T11:59:00.001-08:00

Great end to a FAST 2011 season....beat my 2010 New Year's resolution 5k by over 90 seconds!! Yeehaw! Very happy with that since I have not been running about 6 miles a week since my Run Rabbit Run Ultra the past 90 days. Solid baseline now to start training. Thank you for all your support Timex and Powerbar. I am looking forward to representing the 2012 Team Timex family.

Three Nutrition Resolutions That Will Nourish Your Body and Soul

2012-01-01T09:57:00.000-08:00

By: Dr. Cindy Dallow, Ph.D. RD

Resolution #1 – Dare to ditch dieting
I’m hoping that most of you are not dieting, being the turbo-charged athletes that you are, but some of you might be tempted to jump on the bodyfat-is-a-killer bandwagon. Before you do, consider these facts:
• Dieting does not produce lasting weight loss. It only produces temporary weight loss. Most people who lose weight by dieting gain it all back (plus some) within 5 years.
• Weight cycling can harm your health. Losing and gaining and losing and gaining weight is worse for you than if you never lost weight in the first place. Studies show weight cycling can raise your risk for heart disease and high blood pressure.
• It’s very hard to train for an endurance event while dieting. Your body needs calories (especially carbohydrates) and without adequate amounts of either, you’re not likely to do very well. If you’re a junk food junkie, then yes, cutting back on the sweet/fatty stuff is a good idea. Just don’t restrict your calories so much that you have no energy to train properly.
• Healthy bodies come in all shapes and sizes. Some of the strongest women I know are “women of size”. Be proud of your body and what it can do regardless of what the scale says.
• Lastly, many diets are not nutritionally-balanced. They are usually lacking in vitamins or minerals, such as calcium, iron, and zinc. High protein diets are usually low in B vitamins which play a key role in energy production. Sure, you can take a supplement but did you know that many supplements do not contain the amount of nutrient it claims to have on the label? (More on that one in a future article!)

Resolution #2 – Try a new food each week (or month)
Most people eat the same foods over and over again. Resolve to buy one new food (preferably something from the produce section) each week and experiment with different ways of serving it. How about trying chopped yellow peppers (high in vitamin C) on your homemade pizza? Or stir-frying some tofu with your favorite veggies for a high protein, low fat meal? Or serving up some couscous or quinoa with your grilled chicken? Be adventurous and your body will love you for it.

Resolution #3 – Practice mindful eating
Mindful eating is not about eating less, it’s about self-care. When you eat mindfully, you are more aware of internal cues for hunger and fullness, making it easier to eat when you are physically hungry and stopping when you’re comfortably full. This takes some practice but it’s well worth the effort. Mindful eating also helps you to savor each bite and truly enjoy the taste of the food you are eating. By slowing down and savoring each bite, it’s easier to stop when you’re full and feel satisfied. Have you ever ate a food so fast that you didn’t even taste what you were eating? That’s mindless eating which almost always leads to excess calories and negative feelings about food (or yourself).

Taking small steps to improve your diet (or your relationship with food) is the best way to make lasting changes to the way you eat. Resolve to make these changes now and make 2012 a banner year for a healthy mind, body, and soul!

Racing on a Budget

2011-12-29T14:59:00.000-08:00

Each year, many endurance newbies discover just how cool the tri world is – and how expensive it can be. Between the basic gear (running shoes, a bike, helmet, swimsuit, cap, goggles), without all the bells and whistles (road bike, tri bike, aerobars, aero helmet, wetsuit, and race wheels, to name a few) plus race registrations (generally around $150-$650 vs. $50-$90 for running event) even folks like me who have been doing this for 20 years are opting out of some triathlons for running events to save some money.

As with all tough budget decisions, you should evaluate and answer the "want" vs. "need" question. I've found there are very few "needs" in the tri world, but a whole lot of wants. I also see people spending lots of money to buy themselves speed and weight savings. In some classes of athletes, or for those with the money to burn, this can be justified; but for the average mid- to back-of-the-pack crowd, "investing" time and effort in training, rather than buying the latest, greatest gear can produce results you can be proud of.

There is no shortage of ways to spend money, but there are always alternatives that are good enough or that will work to get you through. This applies to all areas, from equipment to nutrition. Personally, I like to keep it simple and basic and I've saved a lot of money and still manage perform at a level I am very happy with.

I suggest examining your gear budget before your race fee and nutrition budget. Between wetsuits, bikes, trainers, heart rate monitors, and all the other stuff you can easily get caught up in the early-adopter/gadget-obsession frenzy and spend a fortune outside of race fees. To save on gear, look for used gear on eBay, Craigslist, and Slowtwitch. Along with off-season specials at your local tri store.

Gear budget:
• When choosing road or tri bike, if you can’t afford both, road is more versatile. No matter what people tell you, you don't need a bike with a five-figure price tag.
• When looking at a less-expensive aluminum bike vs. a more-expensive carbon bike, both are light, and fit is more important, not the cost of the bike.
• If you really want race wheels, borrow or rent them instead of purchasing them.
• Choose a race with a pool swim over an open water swim if you don’t want to rent or buy a wetsuit.
• Choose a warm-water open water swim vs. a cold-water swim to save on wetsuit rental/purchase.
• Running shoe fit is most important, not the brand of shoe. Remember, pros are sponsored and don’t pay for their shoes, so you don’t need to choose your shoe based on what the pros are wearing.
• Don't buy specialized clothing you don't actually need. For things you do need, look to Target or other stores for options that will be "good enough" to do the job.
• If you join a tri club, they may have negotiated discounts you can take advantage of as a member.
• If anyone asks what you want for your birthday, Christmas, your anniversary, etc., ask for tri stuff that you need.

Race fee budget:
• Volunteer at an event. Many times you will earn a free entry.
• Be sure to register early to avoid fee increases closer to race day. Many events increase registration fees in January, March and May.
• Participate in smaller races (Sprint and Olympic distances). Look on trifind.com or active.com to find the local races.
• Look at non-branded races. You can spend $625 a year in advance for one race or spend the same amount to race three events, and wait to register two months before the race if you go to non-branded races.
• Plan your race calendar early and research when fees go up.
• Find a club that puts on "training races." These are often pretty competitive and are free, or very low cost.
• Doing races closer to home means no airfares, less gas, no hotel costs, and no need to eat out.

Nutrition budget:
• If you are going to use top-name nutrition products, buy in bulk and only use them during training, not as meals or snacks. It gets expensive not on race day, but while you consume these products during training.
• If your workout lasts less than two hours, don't bother with energy product nutrition. Just eat normally throughout the day and you will have enough fuel to go the distance with no ill-effects.
• Skip the brand-name energy programs and try “real” food. Fig newtons, peanut butter sandwiches, fruit, etc. are cheaper alternatives.
• Try chocolate milk for recovery.
• Consider water+electrolyte tabs for hot/humid days (which tend to be less expensive than bottled drinks).

I also suggest spending some time thinking and evaluating why and what you specifically like most about tris. If it's being with the people or the training or living the healthy lifestyle, those are things that don't cost money. If it's all about the racing and winning for you, you'll probably spend more money. As a coach, my experience is that most age groupers get a lot more out of their training experiences and the social scene around their club than racing.

Purpose, Planning, & Positive Action

2011-12-28T15:52:00.000-08:00

By: Kim Peterson
CommonSenseHealth.Org
http://commonsensehealth.org/profiles/blogs/the-three-p-s-purpose-planning-positive-action?xg_source=msg_mes_network

Are you making the most of each day? Or do you feel that there is more “stuff” to do and not nearly enough time to get it all done? Do you have this nagging feeling that the days are flying by and you are just trying to hang on for the ride?

If this sounds all too familiar then please, take a step back, a deep breath and let the these P’s help you grab the reigns and get back in the driver’s seat.

Purpose: First of all, before tackling a year, month, week, or day take the time to get crystal clear on your Purpose. Why are you doing what you think you have to do? Is it to increase your health & vitality? Make a better life for you and your family? Increase your net worth & eliminate debt? Or are you crossing things off a to-do list just because they are there, for example, answering emails for hours on end that have no real bearing on your ultimate outcome, pushing papers from this spot to that on your desk, making a multitude of trips out because you forgot this or that and you need it right away. Stop and seek clarity. What are your goals professionally & personally (health, family, spirit, money, contribution)? Keep those in the forefront of your mind as you plan each day.

Planning: With your big picture goals in mind (or perhaps written and in front of you) plan each days’, weeks’ and months’ activities paying close attention to whether or not this activity is in line with taking you closer to your objectives. Is this activity having no impact at all or worse yet, taking you further away from your goals? Keep and use some sort of planning system whether paper or electronic (if you choose the latter, be super duper sure to back up constantly…I keep a hybrid of both as I’ve lived through my electronic system blowing up a time or two). Think of it as a most valuable tool and friend that is helping you to get where you want to be in all areas of your life. Plan daily. I find that first thing in the morning to review what my day is going to look like and last thing at night to review what did & didn’t get done and what is coming up. It only takes a couple minutes each time. You will stay on top of the steps it takes to get you where you want to go by keeping the big picture in mind. It will be much easier to get back on track when (not if, but when) you get side tracked. Plus you will have a record of your progress and accomplishments. This will serve as a testament to what you are capable of accomplishing once you decide and take consistent actions towards your goals.

Positive Action: Now you know what you want, why you want it and what steps you need to take to get there. With that foundation in place, it is time to take action, follow through, assess the results you are getting and tweak your strategy if necessary. Start each day a bit earlier to take advantage of the quiet time to contemplate, review and anticipate a positive outcome to your day’s activities. Try to get your most challenging or least fun items out of the way first thing. Stay on track and as unexpected items come up throughout your day, ask yourself “Can this be delegated to someone else? Or, Is this necessary to tackle right now? Or Does this really need to be addressed at all?” If you find yourself getting caught up in the overwhelm of answering emails, taking calls & putting out fires (because you are so busy right?), take a step back and a deep breath and remember your Purpose. A good majority of people are always busy and overwhelmed and stressed and unhappy. Unfortunately, they never achieve the things they want out of life because they aren’t paying attention to what is most important. Don’t let that be you.

Start with taking a big picture overview of your life, where you are and where you would like to be. Then get busy planning. The primary goal is to follow through on the important things. This will go a long way to living a more productive and less “busy” life. It can move you towards the accomplishment of things that you used to think were impossible. The truth is: when correct action is taken they become quite possible and in fact probable

What is your Motivation to get healthy?

2011-12-27T14:22:00.001-08:00

"I’d workout if only I could find the motivation to start!”
'I don't have time"

Does this sound familiar? It is probably the top 2 statements I hear when talking to people about reaching their fitness goals.

So how do you find that motivation to wake up before the spouse and the kids, or to get moving after an exhausting day of work instead of plopping down in on that comfy couch? Different people are motivated by different things. For some they find motivation in an upcoming event, sport, wedding or reunion, for others maybe it was a health scare of their own or a loved one, but at the end of the day there is ONE factor that motivates everyone ……

$$$$$$ -MONEY!!!- $$$$$$

If you are like a lot of people, you really want to lose weight, but don’t know how. Many people waste money on gym memberships that they didn’t use, diet drinks and foods that made them gag and got them no results, and gimmicky exercise equipment that were a joke. After seeing BeachBody's countless infomercials for the millionth time in 2007, I figured since it had a guarantee, everyone should give it a try and if it didn’t work, just send it back. No problem.

Let me ask you a question. How would your life be different right now if you were given an extra $100,000??? Statistics shows that 50 percent population in America live on $46,000 or less a year! So let’s change some people’s lives for taking a step to better themselves, and others by being an example that hard work really does pay off!

I decided to become a Beachbody Coach and help others achieve goals that they have been looking for but unable to find. Now with the new Beachbody Challenge, it’s easier than ever to get your results with the absolute best weight loss products.

Watch this short video and contact me. Let me know what you liked about the video and what program you’d like to use for your Beachbody Challenge!

The best news in this scenario….. you don’t have to do this alone! You get a Coach to help you thru the process. And not just any Coach… yours truly- Coach Wendy- will be with you step by step along the way.

So if you are ready to change your life both physically and financially, then I am asking you to be my partner in setting an example to the rest of America!

Watch the Promo Video and click the link below to get started! BeachBody Challenge

I HAVE THREE MORE SPOTS LEFT IN MY EXCLUSIVE 5 PERSON ACCOUNTABILITY P90X GROUP CHALLENGE. INCLUDES FREE COACHING. MORE DETAILS CAN BE FOUND HERE.

Balanced Nutrition will aid in training performance

2011-12-27T07:20:00.000-08:00

When it comes to maintaining good health, exercise plays a crucial role but no exercise program will be successful without eating right. When you eat before exercise it can give you the energy you need for your workout. When you eat after exercise it can help aid in recovery. Learning what and when to eat before exercise and what and when to eat afterexercise can be the difference between success and failure.

Eat Before Exercise

Whether you are doing cardio or weight training, you need the fuel for your workout. Eating before exercise can give you just that. A mix of carbohydrates and protein can be taken in at this time. The percentage of how much of each you should take in can be decided by the type of exercise and the intensity you are going to be doing.

The best time to eat before exercise is about 90-120 minutes before you start. Experiment with the amount 100-300 calories depending on intensity and duration.

Eat After Exercise

Another important part of a successful exercise routine is what you eat after exercise. This meal is just as important as what you eat before exercise. It doesn’t matter if it is a cardio session or weight training, as energy is depleted in the form of glycogen. Glycogen is the primary source of fuel for the central nervous system and the brain, so if it is not replaced, the body will start to break down muscle tissue and turn it into amino acids which will then be converted into fuel for the central nervous system and brain.

Another important reason to eat after exercise is the micro tears that are created from resistance training in our muscles. When the workout is completed the muscles that were used during weight training will go into a repair phase. This is where protein will stop the muscle from breaking down and converting to fuel to replace glycogen and start the repair processes of the micro tears.

When a cardio session is completed, carbohydrates is what you should mainly eat after exercise. High fiber foods such as whole wheat pasta, rice, oatmeal, and most fruits are all good sources. You carbohydrate intake should be around 30-50 grams and as early as 5-10 minutes after your session end is when you should eat after exercise.

After completing a resistance training session is is important to take in carbohydrates and protein. Some great combinations of fish or chicken with potatoes, egg whites with some fruit, or a protein shake with some fruit are some basic combinations of carbohydrates and proteins you can eat after exercise. You should wait 30 minutes after resistance training to eat so you do not take blood away from your muscle too soon. The blood in your muscles help removes metabolic waste products from them.

After resistance training it is important not to take in high fiber food as it slows digestion and the goal here is to get protein to the muscles fast to start the repair process.

A successful exercise routine must have proper nutrition along with it. Knowing when and what to eat before exercise and when and what to eat after exercise are important steps that can be taken to ensure you get the results you want.

P90X review

2011-12-26T16:29:00.001-08:00

What is the difference between P90x and Insanity, view a short video here.

P90X2 is definitely for athletes. More functional with the concepts of Core Performance book with regards to Mobility and Stability.

It is NOT really any more difficult then P90X. It is, however, a LOT more core strength and functional balance.

If you or someone you know has back issues, 90% of which are caused be a week core, then THIS is the program that will solve those problems.
Good video explaining the difference between P90X and P90X2.

P90X2 focuses much more on stability, balance, and body awareness than any other exercise program in a manner that makes it appear deceptively easier than, in fact, it really is.

Phase 1 is not as extreme as P90X and I believe more valuable to get your body ready for more extreme workouts. Plus with the functionality it is specific to athlete preparation which again Steve Edwards has written a few blogs about the different phases for endurance athletes, "inside training for the outdoor athlete" it is. Most folks who purchase BB programs are not endurance athletes

Avoiding injury and gaining longevity while adding some explosiveness are what I'm interested in.

I HAVE THREE MORE SPOTS LEFT IN MY EXCLUSIVE 5 PERSON ACCOUNTABILITY P90X GROUP CHALLENGE. INCLUDES FREE COACHING. MORE DETAILS CAN BE FOUND HERE.

90 day to achieve New Health and Fitness in 2012

2011-12-26T07:31:00.001-08:00

Most things can be difficult before they are easy. Even if what is difficult is simply overcoming the roadblock in our head to START what we know we need to start, to JUMP in, to BE BRAVE, to DO. Often, after we are in the middle of that dreaded THING, we find that the THING itself is not as difficult as we imagined, but the process of getting there was.

Did you get caught up in the "difficult" time of year this holiday season with family, travel or gift purchasing stress? Maybe lack of sleep, excess food and alcohol slowly taking precedence over exercise and healthy habits.

It can be hard to balance but continuing to exercise through the Christmas & New Years period is great not only for your body but (perhaps more importantly) for your mind!

Each of us has, at some point in our life, set a New Years resolution. Have you ever managed to make it stick & create a permanent change in your life?
Apparently 25% of people can't stick with a resolution for a week, let alone a whole year.

Where do you want to be in 3 months, 6,12 & beyond? What will it take for you to get there? What resources will you need (education, mentoring, tools, commitment) to take action?

Following through...what's the plan? What are you committed to doing each day until you get the result you are looking for? Who are you accountable to, friends, family, co-workers?

What actions will you be taking today in order to get and keep you on a path that will take you to where you are truly joyous and excited to start each day and proud at its completion?

Just a few points to ponder as you tick through these 24 hours of yours.

Now in some cases, it is because people set unrealistic goals. I often talk to people who set realistic and achieveable goals but don't have the necessary support structures around them to help them stick with their goals, especially when times get tough. I am here to help with accountability.

When I became a Team Beachbody Coach 12 months ago, it was my primary objective to help people reach whatever health and fitness goals they may have for themselves (not just triathlon). I have realized from my past experiences and challenge groups that the people who have reach their goals were the ones who were 100% committed. I am here today to commit to you and help you reach your goals if... you are ready to commit to me. I'm starting a 90 Day Challenge on January 9, 2012 for those who are READY for a change.

Research has shown that the people most successful in obtaining their health and fitness goals do these three things:
1. Workout most days of the week at home or in the gym
2. Have an accountability group or partner
3. Eat breakfast

Here's how our Challenge Group will work.

I will be creating a Challenge Group of FIVE people. I will be giving you personal time on a daily basis so I have to know that you are as committed to your success as I am committed to you.

1) You must choose a Beachbody program for your workout.
2) You must be on Shakeology HD and drink your Shakeology at least once a day. Trust me when I say this; it is an imperative part of this process. It will provide your body with the fuel that it will need to get through these workouts. You will replace one meal a day (preferably breakfast, see #3 above) with a shake. It will reduce your cravings, give you energy, and help you lose body fat...GUARANTEED! Literally! If you don’t see results in 30 days you can get your money back!
3) You must be a Team Beachbody Club member. The people in our group will likely be starting at different places and/or require different nutritional guidelines. The Team Beachbody Club will provide each of you the opportunity to customize your own meal plan, print out a grocery list, and take it to the grocery store. The club nutrtion guide and Shakeology will truly simplify your nutrition.
4) You will participate daily in our private Facebook page, letting the group know how your workout was for the day, how your nutrition is, and just how you are feeling. I will be on the page as well to help encourage, motivate and answer questions you might have.
5) You must take your before photos, measurement and weight. We will take these stats every 30/60/90 days. This is an integral part of the process. As you go along, sometimes you have to be reminded how far you've come to keep going forward.

Beachbody offers "Challenge Packs" at a nicely discounted rate. They include the fitness program of your choice, Shakeology and a Club Membership!!! Plus, you will also get FREE SHIPPING!!

My commitment to you for this 90 Day Challenge:

I will make myself available via email, facebook and text to you virtually anytime you need a little help, a push or a question answered. Texting is best as I am often am coaching or working out myself!

I will interact with you daily on Facebook to help keep you going on your journey, answering questions, giving encouragement, or giving a kick in the pants (lol). If I don't see you check in on FB on any given day, I will text you to see what's up. :)

Once a week I will text you to see how you are doing and what issues you may be having.

In addition to getting in the best shape of your life, we also offer PRIZES!!
$500 daily giveaway just for logging your workout into the SuperGym!
$1,000 monthly will be awarded, so be sure to submit your results at the end of each month.
$5,000 quarterly - Someone will be chosen from the monthly submissions each quarter and awarded $5,000
$100,000 if you are the Male or Female with the most remarkable transformation!!!

PLUS!! Anyone who orders a Challenge Pack AND completes the FULL 90 day Challenge will get ANY program of your choice...FREE!!!!

I am excited about the goals that we can reach together. I am living my passion helping others live healthy, fulfilling lives. To me, that's the most INCREDIBLY fulfilling experience, and I hope you will allow me to come on this journey with you!

Body Composition and Food Tracking

2011-12-26T07:26:00.001-08:00

Do you track your food intake? Are you honest? Do you share with others on your blog or have a friend who is there for you?? Are you struggling with your nutrition intake, often times eating too much and or make unhealthy food choices? As a Health and Wellness coach I often have my clients track their food intake and then help them create a personalized meal plan.

December is the time of year when most of us slack in our eating choices. There are a million good reasons why that's so and only ONE reason that matters and that is, you have not made it a priority. Typically what you eat while training is different then what you eat during the holiday season. Your schedule tends to be much busier and we often feel crunched for time.

On way to get back on track with good nutrition choices is to commit to keeping a FOOD journal and track every calorie that goes into your mouth. Write out what you eat daily and how it makes you feel before and after you eat it. Initial you may hang your head in shame then over time your track record become better.

What does food tracking do?
~ It makes you face what you know, don't want to see, or admit.
~ It helps you see problem areas
~ It helps you see problem times and where these problems are associated with emotions or stress
~ It keeps you accountable
~ It keeps you honest
~ It helps you take aim and be the version of you, that you want to be.

I am not perfect! I love clean eating, sometimes I fall short, then I restart. Often I do well but have my breakdown. It's all GOOD. It's all a process. Writing down what I have been prone to eat lately has done all of this for me.

It is beneficial to get your your body fat and circumference measurements done as baseline, a starting place. Don't get hung up on the number just let patience and practice good habits. Often the scale may not tell you what you need to know, your body composition.

I offer FREE body composition measurements at the Fort Collins Club for members and non members. Mention this blog to receive $10 off your first consultation.

Contact me for more information. wendy@t2coaching.com

Healthy Holiday gains!!

2011-12-26T07:18:00.002-08:00

It's straight up HARD during the holidays to not give in to ALL the indulgences around us! Isn't it??

No one is perfect! Below are a few tips to make sure that you have the RIGHT kinds of gains this season--gains in healthy habits, gains in the right direction, gains towards your goals. Make is a priority

1. be consistent! Be the same health minded person you are on Friday night at happy hour as you are on Tuesday morning when you avoid the donuts at the meeting. Don't take 3 plates of food at a party when you would have one at home with a healthy meal.

2. Don't miss a workout for a special event. Work out and THEN go to your party, happy hour or family gathering. Do you run every morning, then you can run on Christmas and on New Years! Make a family event of it, but DO.

3. Take action Go to the gym, go to the grocery store, go volunteer instead of a party, get up and move, invest in winter workout gear, take up a winter sport, treat your days off as if they are the same as your days of the week, write your goals, plan your action steps to your goals...ACTION precedes motivation, we DO to feel driven to do... Aim to always be moving forward, examine your actions and ask yourself "is this going to be a GAIN for me? or a loss? Will it help me move forward?" if YES, then take action!

4. Moderation Don't over indulge in drinks New Years Eve party, have one and then have a glass of water. Stick to three drinks and make sure they are ones you LOVE, Love.

5. Don't use holidays as an excuse to eat things you feel bad about! If you don't normally eat fried food, sugary foods, etc, then don't replace your healthy foods with unhealthy foods you wouldn't eat....have one indulgence to enjoy and then even it out with your healthy norm. There will ALWAYS be treats, always be sweets and always be a chance to have something special! DON'T sacrifice what you want right now for what you want in the long run!

6. Plan ahead Plan your meals, plan your workouts in detail. Plan to take snacks to to work, plan healthy alternatives at parties, bring your six pack of water, bring your healthy alternatives! Bake, bake away, but have a plan: make plates for neighbors, bring it all to the office, give it away, just plan to WIN and you will!

Holiday gains don't HAVE to be 5-10-15 extra pounds, they can be NEW healthy traditions, they can be NEW ways of cooking, NEW levels of moderation and self control, NEW starts to your goals in the midst of much stress and over indulgence!!

ENJOY your holiday, aim for the right kind of holiday gains and push into the new year feeling strong, healthy and ready for all that is in store!!

Tis the season to increase your mobility and stability

2011-12-13T20:02:00.001-08:00

In a previous article, I noted that the offseason / preparation season is a great time for triathletes to start strength training. Why is strength training important in the offseason?

As a triathlete, your dominant muscle groups (pecs/lats/quads/glutes/hamstrings) get stronger by the repetitive nature of swimming, biking and running, while your smaller stabilizer muscles (the 26 muscles that make up your core and that help generate power) become weak. The off/preparation season is the prime time to set the foundation for endurance and create muscle balance before you start building base miles in the pool and on the bike. When all those muscles are strong and working, you are going to be more efficient.

Your core muscles in the front extend from the base of your ribs all the way down through your abdominals, pelvic girdle and upper quad. In the back, they go from your upper hamstrings and glutes to your low and mid back. Your core includes the areas around your hips that allow extension, flexion, and rotation oblique. Core stability is what helps support your spine, allowing you to sit and stand tall instead of slouching. The muscles in your middle and upper back and your rear deltoids often become weak as you develop stronger pecs from swimming. This can create a slough instead of a smooth, flat back when running and cycling.

Exercises found in MovementU, Core Performance, TRX and P90X2 all work on stability, balance and strength simultaneously to create balanced musculature, tendon and connective tissue strength. Having a strong core and hip stability helps lengthen your body and create an ideal position for swimming, biking and running.

TRX TV offers a tip, movement and sequence of the week. An example of mobility and stabilty for your ankles, hips and shoulders can be found in the May edition of TRX TV click here

Core Peformance and MovementU shoulder and hip mobility exercises can be found here

The first phase of P90X2 involves 4 weeks of mobility exercies utilizing the form roller, stability ball and medicine balls. Click here to view a preview

After spending a period of time strengthening your core and improving balance, your smaller muscles are stronger to support your advanced exercises and power moves such as squat, lunge, plyometrics, and exercises designed to improve speed and agility. That will be the focus on my next article

If you have questions please send me an email wendy@t2coaching.com.

Not Your Mother’s Cookies

2011-12-05T19:45:00.000-08:00

Written by Dr. Cindy Dallow, PH.D. RD.

I love to bake cookies. And I love to eat them too, along with all the other holiday goodies that seem to come out of the woodwork this time of year.

But I’m not so keen on the idea of adding an extra layer of body fat to the lower half of my body and having to grind out 500 extra miles (and laps…and reps…and rpms) in January to get rid of it.

So, I do what every red-blooded dietitian would do: I modify the recipes to make them lower in fat, sugar, and calories. It’s easy and they taste just as good. Really, I’m serious!

Don’t believe me? Try it and see for yourself.

First, take your average cookie recipe – you know, the one that starts with “3 sticks of butter and 5 lbs of sugar” (ok, I’m exaggerating but you get the picture) – and cut the amount of fat in half and the sugar by one-third or one-fourth. Or, try substituting Splenda (sugar substitute found in the baking aisle of your average grocery store…and yes, its safe) for the sugar entirely.

You can also substitute pureed prunes or applesauce for the fat in a 1:1 ratio. I’ve made chocolate chip cookies with pureed prunes in place of margarine many times and not one person has noticed a prune-y taste. Really, it’s true!

To up the ante (and really impress your family), throw in some stuff healthy too. For example, add some flax seed or wheat germ to the dry ingredients and you’ll boost your intake of omega-3 fats (good for the ol’ ticker). Throw in dried cranberries, cherries, or raisins and you’ve added fiber, vitamin C, potassium, and iron.

Other ways to make your goodies “nutritious and delicious” include:
• substituting half the white flour with whole wheat flour
• substituting half the white flour with oat flour (just blenderize regular oats to a flour-like consistency and wa la, oat flour)
• substituting butter with margarine (there will be a difference in texture but not taste)
• substituting mashed pinto beans for part of the fat (see recipe below)

These are just a few of the many ways to make healthier holiday treats. To see for yourself, try the following recipes:

Pinto Bean Fudge (yes, you read that right)
1 cup pinto beans, cooked and mashed
¾ cup stick margarine, melted
¾ cup cocoa
1 tablespoon vanilla extract
2 pounds powdered sugar
1.5 cups chopped nuts (optional)

Mix first 4 ingredients. Stir in sugar and nuts. Spread in greased 9-by-13 inch pan. Store in refrigerator.

Oatmeal Toffee Cookies*
3 2/5 ounces of all-purpose flour (about ¾ cup)
1 cup old-fashioned rolled oats
½ teaspoon baking soda
¼ teaspoon salt
¾ cup packed brown sugar
¼ cup butter, softened (half the amount most cookies recipes call for)
1 teaspoon vanilla extract
1 large egg
1/3 cup almond toffee bits (instead of the whole bag)

Preheat oven to 350 degrees. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, oats, baking soda, and salt in a medium bowl; stir with a whisk.

Place sugar and butter in a large bowl; beat with a mixer at medium speed until well-blended. Add vanilla and egg; beat well. Add flour mixture and beat until combined. Stir in coffee bits.

Drop by tablespoonfuls 2” apart on greased baking sheet. Bake for 11 minutes or until lightly browned. Cool on pans for 1 minute.

Calories per cookie: 90 (instead of 130), fat: 3 grams (instead of 7-8).

*From MyRecipes.com:
http://www.myrecipes.com/recipe/oatmeal-toffee-cookies-10000001860062/

Bon appétit!

Cindy Dallow, PhD, RD, CSSD
Nutrition Expert Coach
GOTRIbal, http://www.GOTRIbalnow.com
t2coaching, http://www.t2coaching.com
Mobile: (970) 518 - 7469
cindydallow@comcast.net

2011-12-04T17:51:00.001-08:00

Prepare your body to train

2011-12-04T14:12:00.000-08:00

For most of us, triathlon season ended in September, unless you went on to race World Championships in Kona or a late-season Ironman in Arizona or Cozumel. Most of us take time off after our last race of the year to reflect on the season, set goals for 2012 and establish some objectives to help reach those goals.

Now it’s December, and time to start preparing your body physically for the 2012 season. What does this mean? For me, this preparation phase is more about what it does not mean. I won’t jump into cold water, ride my bike with multiple layers or run much more than I have to to keep the dogs from getting cabin fever.
The preparation phase consists of both general and specific training. Generalincludes functional strength training, resulting in increased stability, mobility, balance and muscle/core strength. Specific preparation involves improving your efficiency in the pool and on the road through skills and drills. Keep workouts short and focused on technique.

Before you focus on sports-specific training, consider strength training, which enables you to control force loads without the variables of your sport. This is not only safe and effective, it's also time efficient. If your gym is in your house, negating all travel issues, the time element is further enhanced. For me and the athletes I coach, general preparation includes training with a TRX or BeachBody home-based fitness DVDs.

The TRX system, originally created by a Navy SEAL, consists of adjustable straps with two handles that you connect to an overhead anchor. The portability of the suspension straps allows you to train anywhere – from your home, the gym, a hotel room, or on the beach. This system is unique in that it simultaneously trains and develops strength, balance, flexibility and core stability. Athletes of all sports can benefit and gain improved performance by strengthening and stabilizing muscles in functional movement patterns. Use the TRX and your own body weight to perform many of the classic exercises (lunges, squats, push-ups, abs, etc.), but with the added component of instability, and every exercise incorporates core strength and balance.

BeachBody’s newest home-based fitness DVDdesigned for endurance athletes is P90X2. Physiological P90X2 focus areas include improvements in strength, speed, agility and quickness. The phases in P90X2 are much more diverse and specifically targeted than those in the original P90X. Phase I creates the foundation, Phase II improves strength, Phase III increases power.

Once strength training helps your tendons, ligaments and bones become stronger, sport-specific preparation includes skills and drills before you start to build volume and intensity.

When it comes to swimming, patience with technique and endurance will lead to strength and speed. There are 5 phases of the stroke I look at.
a. Breathing
b. Body balance, rotation, kick
c. Recovery phase
d. Hand entry phase
e. Pull phase
Schedule a few private lessons. Find a coach that has access to an underwater camera to film you both under and above the water. If you can see what you are doing wrong, that will help you understand what you need to change. Based on your technique limiter, your coach can give you specific drills to help you improve your recovery, hand entry and under water pull, instead of just doing the same drills that your masters swim class does.

When it comes to the bike,pedaling drills will help you to learn to how to efficiently apply forces throughout all four phases or your pedal stroke, as outlined below.When pedaling, fully focus on moving one pedal through each of the following four distinct phases: downstroke, backstroke, upstroke, and over-the-top stroke.
a. Downstroke. This part comes most naturally when riding. Focus on exerting a strong downward push of the pedal, but be smooth – don’t mash them.
b. Backstroke. As you feel your foot approaching the bottom of the downstroke, focus on pulling your foot backward parallel to the ground. This is often equated to the sensation of scraping mud off your shoes.
c. Upstroke. Don’t focus on pulling the pedal up. Rather, as soon as your foot approaches the end of the backstroke, focus on rapidly driving your knee towards your handlebars. Think of it as driving forward rather than pulling up. Driving your leg forward moves it in the optimal biomechanical pattern for this phase of the pedal stroke.
d. Over-the-top stroke. Focus simply on feeling the transition point where the momentum from your drive towards the handlebars just begins to cease. At this point, initiate the strong downward push of the pedal in the downstroke. All you are doing in this phase is creating a quick, seamless transition from upstroke to downstroke.

When it comes to running, the basic technique variables are cadence, foot strike and forward lean. Aim for between 85 to 95 foot strikes a minute, landing on your midfoot (not heel or toe) with a slight lean forward from your ankles. As with swimming, it is helpful to get someone to film you so you can see how you actually run.
Your head should be erect, with eyes focused forward to a point on the ground about 20 to 30 meters away

a. The shoulders should be square and level. Do not round your shoulders or swing them forwards or backwards
b. Arms should be swinging freely but in a general forwards/backwards. Elbows should be bent approximately 90 degrees with forearms remaining roughly parallel to the ground
c. Hands are held in a relaxed fist with the thumb resting on the forefinger
d. The torso should be erect, with chest up and plenty of room for the diaphragm to move for proper breathing actions.
f. The hips should be square and level with no sideways movement
g. The leg action should be relaxed, with pendular movements and moderate knee lift
h. The feet should be pointed straight ahead and land directly under the hips

In the preparation phase, frequency of workouts is more important then duration. As you get tired often your form gets sloppy so keep sessions short, 30 minute swims and runs, 30-60 minute rides. Depending on your schedule aim for 2-4 sessions per sport per week. More sessions in your weaker sport. Most people like to swim and run on the same day and bike on alternating days. Keep intensity low and practice with a purpose.

Example of swimming workout: Warm up 10 minute include then do a drill set 8X50 (25 drill one for recovery phase, one for entry phase and one for pull phase) with 25 swim incorporating the focus of the drill into your stroke. Swim a main set upto 1000 yards then cool down.

Example of running workout: Best to run on soft surface. Warm up 10 minutes then high knees, butt skips, skip drills for 20 feet at a time. Then run run for 15 minute alternating 2 minute easy, 20-30 seconds quick feet leg turnover. Cool down 5-10 minutes.

Example of cycling workout: Warm up 10 minutes then 4 x (30 second one leg only / 30 second both legs) then 4X (30" fast spin/30" ez). Main Set 4X4' alternating big gear standing for 1 minute with little gear seated fast spinning 100rpms Cool down

After about 4-8 weeks of strength, skills and drills you will be ready to build up your yardage/miles with good form.

10 Tips for Dealing with Holiday Food Pushers

2011-12-04T05:34:00.001-08:00

By Tana and Dr. Daniel Amen

Simply attending parties and dining out during the holidays can sabotage your greatest health intentions, especially if your friends, family, co-workers and other hosts are disguised as food pushers!

We can even feel guilty when: We show up to someone’s home and say we’re not eating.

When we don’t want to eat what the host is serving, while they are telling you how they slaved to make this meal especially for you!
So should you avoid the dinner parties, or give in? It’s best not to allow yourself to be put into compromising situations without a plan.

Here are simple strategies for dealing holiday food pushers:

Call ahead to find out what is being served and to inform the host you are on a special brain healthy diet (or The Daniel Plan) and won’t be able to eat certain foods. Ask the host if they mind if you bring a dish (or two) to accommodate the way you eat. Most people appreciate the help, and it gives you an opportunity to share how healthy the item is and about The Daniel Plan.

Carry and eat nuts or seeds during the day to help satiate your hunger so when someone offers you a tempting treat, you won’t feel like it’s worth it. Also, keep an ice chest in the car and fill it with your back-up foods. When the unhealthy snacks or desserts show up, excuse yourself for a moment to get some fresh air, and dive into your emergency stash of the healthy options.

Be upfront with food pushers. Explain that you are trying to eat a more balanced diet, and that when they offer you cake, chips, or pizza, it makes it more difficult for you.

If someone pushes you to drink alcohol, ask for sparkling water with a splash of cranberry or slice of lemon.

Eat very slowly so when the host starts asking guests if they want seconds, you can say you are still working on your first helping. If they do ask, tell them you are pleasantly full. If they insist, explain that you are trying to watch your calories. If they continue to push extra helpings on you, just say “no thank you.”
Avoid visiting with co-workers who have a bowl of candy on their desk.

Tell restaurant servers “no bread” or “no chips” and “no desserts” before you’re seated. Just say no to “super-sizing” anything. Ask for water or green tea if someone orders an unhealthy appetizer for the table.

Ask your spouse not to eat trigger foods in front of you. If family members are eating foods that tempt you, leave the room until they finish. Ask grandparents to avoid giving treats as rewards to your children.

Donate money to the Girl Scouts rather than buying cookies.

Make it a rule NEVER to take free food samples ANYWHERE!

Finally, we realize we’re not perfect, so when temptation wins out, use the three-bite rule. Take three bites of the item, then toss it or set it aside.

Battle the holiday stress

2011-11-30T10:15:00.001-08:00

Have you ever considered using massage to battle the holiday stress, winter blues and the cold that your family and friends are passing around.

Sure, massage can feel indulgent or maybe something only to be used for acute or nagging injuries. Yes, massage can be the perfect answer for these occasions, but lets take it out of the realm of occasional into the idea of prevention.

The holiday season is a wonderful time of year, but it stresses our budget, time, emotions, sleep and ability to take care of ourselves. The detrimental effects of stress can be obvious; anxiety, change in sleep habits, fatigue but there are things happening in your body that aren’t as discernable. Prolonged stress produces cortisol, a hormone released by the adrenal gland. Elevated levels of this stress hormone have been implicated in suppressed immunity and disease. Now here is the good news, massage has been shown to reduce the level of cortisol. Massage can have a regulating affect on the nervous system, balancing the sympathetic (fight or flight) and parasympathetic nervous system. When massage stimulates the parasympathetic nervous system it increases the levels of dopamine, serotonin, endorphins, (as well as many other health supporting hormones) all hormones that have a calming and pleasurable effect on mood. This also inhibits the sympathetic nervous system thus reducing levels of cortisol.

Massage also increases blood and lymphatic circulation. They lymph system contains white blood cells, killer cells and killer t cell (and much more), these are all a part of immunity. Massage increases the effectiveness of the immune system by increasing the distribution on lymphatic fluid throughout the body.

Massage is a wonderful way to indulge yourself, but it is also an integral part of a healthy lifestyle. Being stressed has become the “norm”, but it is not a healthy state of being. I always tell my clients they should have at least three self-care tools in their tool belt, massage being one of them. Remember to put yourself on your busy holiday to-do list, this will keep you healthy and able to enjoy this special time of year in a new way.

I wish you all a Merry Christmas, Happy Holidays and an adventurous New Year!
Alicia Kirch
Performance Massage Therapies

What does Team BeachBody Include

2011-11-27T20:00:00.000-08:00

When you sign up for a FREE Team BeachBody account with me I become your BeachBody coach. You will receive motivation, nutrition and fitness tips.

Team Beachbody Memberships

There are two registration options—FREE membership and VIP Club membership.

• FREE membership benefits: Free membership gives users access to the most basic Team
Beachbody® tools, including WOWY SuperGym (which we’ll describe in more detail later);video clips that feature Success Stories, news on Team Beachbody fitness programs andproducts; and Message Boards and FREE chat rooms to help members find new friends withthe same goals, connect with workout partners, and get support from the entire community.

• VIP Club membership benefits: In addition to the free membership features, upgrading to Team Beachbody VIP Club membership gives you access to the custom Meal Planner, plus you get VIP access that includes exclusive live chats with Beachbody’s celebrity trainers and nutrition experts. It also gets you access to our extensive library of workout video trainer tips and healthy cooking advice, where you’ll get recipes that’ll make mealtime more enjoyable. And, probably the best part, Club members get a 10 percent discount on all Beachbody® products!
Club membership is just $2.99 a week, billed once a quarter.

This kind of support has been proven to give people a much better chance of success than if they try to succeed with their weight loss goals on their own, with no support. To register for either membership, goto
www.getfit-getstrong-getfast-getwendy.com

Now that you understand how to register, let’s take a closer look at the key features you’ll find at TeamBeachbody.com.

Team Beachbody Home Page
The home page at TeamBeachbody.com provides you with health and fitness tips, the latest news on Beachbody programs, and the hottest topics members are discussing on the Message Boards.

Along the top navigation bar, you’ll see several different options:
• Get Fit
• Eat Smart
• Connect
• Watch Videos
• About
• Coach
• Shop

Get familiar with what’s behind each of these buttons.

GET FIT
Located under the Get Fit menu, WOWY SuperGym®
is “accountability central,” featuring:
• A calendar to schedule your workout each day, so you have a commitment to your workouts and your schedule. This can’t be overemphasized. Scheduling your workouts is a big partof success.
• A live workout tracker to see who you’re working out with at the same time each day.
• A tool to connect with Workout Buddies and create Workout Groups (other members of the Team Beachbody online community).

Why find Workout Buddies? When you’re working out in your own space, it can be easy to skipworkouts or lose motivation. But when you connect with people who are doing the same program as you, many who are starting at the same time as you, you can see how encouraging this community can be.

In fact, WOWY® stands for “Work Out With You.” When you select online Workout Buddies, you’ll all log in to TeamBeachbody.com during workouts. With real-time “accountability partners,” you’re far more likely to show up for each other—almost as if you were meeting at a gym. And with WOWY SuperGym, you can also join a Workout Group to attract or meet people who share the same goals and interests as you! This “virtual gym” allows you to use the live chat feature to connect with other

TeamBeachbody.com members who’ve committed to living a healthier lifestyle,
just like you.A business aspect you’ll appreciate about WOWY SuperGym is that you can share your workout status via your social media. So if you have a Facebook or Twitter account, you can keep your friends updated on your workout progress as you log in. It’s a great way to start conversations—people see you staying consistent, When they’d otherwise have no way to know you were working out at home.

There’s one more WOWY SuperGym benefit you’ll be interested in: The chance to win cash and prizes. New contests and giveaways are being promoted all the time, so for more on how you can win cash and prizes when you schedule your workouts, just review the SuperGym Tutorial in the Help/FAQs section at TeamBeachbody.com.

Complete Fitness Resources Members have access to the other fitness resources under the Get Fit menu. Here’s where you can learn how to:
• Calculate your target heart rate
• Set and track your fitness goals
• Learn more about Beachbody’s celebrity trainers
• Find Beachbody product reviews by real customers
• Download workout sheets to record your weight and reps
• Access online workout routines

EAT SMART
Team Beachbody’s Eat Smart menu has everything from a personalized meal planning tool to recipes, nutrition tools, and tips we’ve been designing for more than a decade to help people get fast, real results. You’ll also find information on Beachbody supplements and Michi’s Ladder—an easy-to-follow food-selection tool that helps you know which foods to stay away from and which foods are in line with your goals.

Meal Planner
If you’re looking for a reason to upgrade to Club membership (besides access so you can communicate directly with our celebrity trainers), the meal planner may be the second biggest reason people love VIP membership! This great tool will make matching your diet with your weight loss or fitness objective much easier than trying to figure it out for yourself. You can outline your personal nutrition requirements, build menus, and print out shopping lists. Plus, Team Beachbody takes the guesswork out of trying to decide which plan to use. With the Meal Plan Wizard, you’ll just answer a few questions about yourself, and then Team Beachbody
will recommend a meal plan that’s right for you. But even then, you can still customize it with your preferences!
You can edit meals, set your food preferences, add a serving of Shakeology to your plan, and even add your own recipes. You can also review complete nutritional and diet exchange information, as well as ingredient lists and preparation times for your meal.

Review the Meal Plan Help page and get started setting up yours as soon as possible.
RecipesThe meal planner is not the only place to find delicious and nutritious recipes. Go to the Recipes page under the Eat Smart menu to view some of Team Beachbody’s favorite recipes, including our irresistible Shakeology®
recipes that’ll make the Healthiest Meal of the Day® your FAVORITE meal
of the day.

Nutrition Tools
The Eat Smart menu also has tools to help you calculate your body fat percentage, healthy weight, and daily caloric needs. Plus you can learn more about Beachbody’s supplements and decide which ones to incorporate into your nutrition plan to help support your health and fitness goals. We don’t want you taking everything, but we do want you taking everything that’ll help you achieve your optimum health.

CONNECT MENU
We can’t say enough about the importance of being a part of the Team Beachbody community to help you reach your goals. At TeamBeachbody.com, we make it easy for you to connect with other Team Beachbody members.

Message Boards/Chat Rooms/Message Center
While Success Stories focus on people who have already completed Beachbody programs, the Chat Rooms and Message Boards help you connect with others who are working through a program RIGHT NOW.

There are Public Chat Rooms, which are available for all Team Beachbody members. Here you can gather all of your buddies together to discuss weekly goals or meal plans, or just catch up and say hello.
There are also VIP Chat Rooms for Club members only, where you can go to talk with your favorite
Team Beachbody celebrity trainer with fewer interruptions.
And on the Message Boards, there’s a way for you to find specific answers on EVERYTHING Beachbody. From the Coach business forums to program support and nutrition, there’s a Message Board for you.

Before After*WRAP-UP
Now that you understand a little more about what’s available to you in the Club at
TeamBeachbody.com, it’s time to log in and explore. If you’re not already a VIP Club member, go ahead and upgrade your membership today. If you want to present this effective tool to prospects, it’s important for you to know what you’re talking about so you can be authentically enthusiastic about the Club. And access to Club member benefits like the meal planner, VIP Chat Rooms, and
fitness tips will help you move faster toward your fitness and business goals.

Once you sign up for an account I will add you to my FaceBook accountability group.
--

Is the P90X Workout Right for You?

2011-11-27T16:09:00.000-08:00

Original Article

P90X, the intense home fitness program by Beachbody, has become wildly popular for its convenience and quick results. Not for the faint of heart — the “X” stands for extreme — the 90-day cycle requires strength training, toning, and cardio workouts six days a week for an hour at a time. If you can stick with the plan, the fitness guru behind P90X, Tony Horton, says you’ll be “absolutely ripped” by the end, thanks to the plan’s rotation of 12 different types of workouts.

“There’s no way after two to three weeks that you’re not feeling stronger and you’re not seeing something happening to your body,” Beachbody co-founder Jon Congdon says. “If you’re overweight, you’ll see a quick change in your waistline.” Also, he says, P90X is convenient and affordable. “It’s a home fitness program so you don’t have the expense of joining a gym.”

The P90X workout schedule is intense — and it might not be suitable for people with a lot of weight to lose or certain health conditions that make exercise difficult. Before you start any exercise routine, you should check with your doctor.

If you do decide to give P90X a try, you’re buying a series of 12 workout DVDs that take you through one of 12 hour-long routines six days a week. “It works in three phases,” Congdon says. “You do three weeks of intense bodybuilding exercises, and then a week of “recover” exercises, which are easier. Then another three weeks of intense exercises and a week of recover and then another three weeks and one week of recover.” The first three weeks in each cycle include new and challenging exercises. “Each time, we introduce new moves and routines so that your body doesn’t plateau and you don’t get bored,” Congdon says, explaining the secret to the success of the P90X workout.

Getting Started With P90X

Anyone can follow the P90X workout schedule — you don’t have to be a super athlete or in super shape, its founders say. However, Congdon says, if you’re totally out of shape you might want to start with P90, which is a little easier, and you should always consult your doctor before starting an exercise program. Another option, he says, is if there’s an exercise or movement you can’t do, you just don’t do it.

“It’s important that you listen to your body and stop and take lots of rests,” Congdon says. The exercises are pretty intense. “Some people say they feel like they’re burning more calories just watching it.”

The videos are the same for men and women. “We have a lot of couples who have done it together,” Congdon says.

P90X Nutrition

The program also includes a nutritional program designed by nutritionist Carrie Wiatt. It’s not necessarily a weight-loss diet, but it teaches you what to eat to burn fat and build muscle.

Your results will depend on what shape you’re in when you start the program. If you have significant weight to lose, you will, Congdon says. More importantly, he continues, you’ll strengthen and tone your muscles and look and feel better.

“By the end of the program, you’re eating nearly 50 percent complex carbs every day because your body is such a machine and you need fuel to sustain it,” Congdon says. Nutritional supplements are part of the P90X workout program as well, but they are optional.

Like Having Your Own Personal Trainer

Mike Z. Robinson, an ACE certified personal trainer and owner of MZR Fitness in San Luis Obispo, Calif., agrees that the P90X workout is very popular because it’s fun, challenging, and provides results. “A lot of people get bored with their exercise regimens, so when they get something that consistently pushes them and they’re getting results, then it’s a win-win,” he says.

For most people, P90X is like having a personal trainer at a much reduced cost. “There are several key similarities between using P90X and having a personal trainer — the workouts are constantly varied, and motivation and exercise programs are prescribed on a daily basis, just to name a few,” Robinson says.

Although at-home workouts like P90X save the cost of a gym membership, not working with a live trainer can also be a drawback. “The danger of P90X and similar programs is that there is no one to be watchful of your moves, which decreases the likelihood of your getting injured,” Robinson says.

Also, home fitness programs are only effective if you’re motivated to stick with them and make the commitment. “Accountability is one of the main things that people struggle with when it comes to fitness,” Robinson says, “and there is no accountability with these types of products. If you are consistent and do the work, then the program will be successful for you, but you must do it.”

FoodFact.com on Shakeology

2011-11-27T15:37:00.001-08:00

Chocolate Shakeology scored 97 out of 100 on the FoodFacts site. For a reference point, SlimFast was 69 and Muscle Milk light was 61. McDonald's Double Cheeseburger is a 0! Yes. Zero. Go to http://www.foodfacts.com/ and check for yourself.. it is THE Most perfect "food" on the list (better than chicken, salmon, quinoa.. better than ANYTHING)

30 days of P90Xmas

2011-11-27T15:34:00.000-08:00

30 days of p90Xmas

What is a Team BeachBody Coach

2011-11-27T15:21:00.000-08:00

Beachbody is the company that makes world class fitness videos such as P90X, Insanity, Power 90, Turbo Jam, ChaLEAN Extreme, Hip Hop Abs, Slim in Six and Kathy Smith’s Project: You Type 2. These programs are directed to people at every level of fitness. Also distributes exercise equipment and nutritional supplements manufactured by Beachbody.

Team Beachdbody consists of coaches, most of whom got in shape with a BeachBody program and then started earning money helping others to do the same. The ability to help other people be successful both physically and financially is such a gift from Team Beachbody. A combination of experience and leadership has allowed us to make our dreams come true and achieve financial freedom. Whether you have experience in direct sales or not, Team Beachbodys commitment to all new Coaches is to ensure that they get started right and to provide them with whatever help they need along the path to their dreams.

Life is about choices and decisions. The following video presents just such a choice. Whether you decide to become a Team Beachbody Coach or not is entirely up to you. . So, what’s your choice? View Video here

The business is simple with “The Beachbody RevolutionTM-Turn Your Weight Loss into Profit” system . . . the breakthrough income opportunity that’s perfect for YOU!

Earn money while losing weight and helping others do the same.
Be your own boss, work from home, part-time or full-it’s up to you!
Get started for only $39.95 and no inventory costs.
The Beachbody Revolution System includes everything you need to get started:

Beachbody Revolution Business Kit. Step-by-step training and marketing materials show you how to start earning-even from day one-and grow your business quickly.
3 training DVDs. Maximize your weight loss and earnings!
Your Web site and on-line store loaded with amazing products. We’ll set up a Web site for you in minutes and you can start taking orders right away. Get paid a commission on every sale through your store-that means a check is in the mail the very next week!

Bonus #1 from Team Beachbody -Thirty days of FREE access to your Coach online office with everything you need to manage and grow your business . . . and training Webinars, sales tracking, news, events calendar, and easy-to-use marketing materials.

Bonus #2 COACHES on a Misson – Access to Diamond Coaches. We have a strong connection and commitment to our Coaches, so rest assured you will be given as much assistance as you need. We believe training new Coaches in the business model, compensation plan and products is imperative. Your training will begin as soon as you are ready and will progress as quickly, or as slowly as you dictate. The video below describes what we’ll do to make sure you are as successful as you want to be.

With the Beachbody Revolution system, you get everything you need to transform your body AND set up an instant online business, all for only $39.95. Plus you’ll receive 30 days of FREE access to your Coach online office to manage your business. Your job is simply to encourage people to use Beachbody’s proven fitness and weight loss products and let them help you get the word out. This system works . . . So what are you waiting for? Just click the button below now to get started!

After 30 days, you’ll automatically be billed just $14.95 a month to the credit card you provide today. Cancel anytime to avoid future charges. We’re so sure you’ll succeed, we’re giving you 30 days to try it out. If you’re unsatisfied for any reason, simply return the product within 30 days for a full refund (less shipping and handling). So what are you waiting for?

Team Beachbody is growing rapidly. Now is the time to take advantage of this opportunity. Please contact us for more information, or simply click here if you are ready to be a Coach. You will see a note indicating that t2coachwendy will be your Coach.

Beachbody® does not guarantee any level of success or income from the Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill. See our Statement of

P90X2 P90X2: A Home Fitness Program Designed For Endurance Athletes

2011-11-25T20:44:00.000-08:00

One of the reasons P90X2 is so evolved from other training systems is due to the relationship with Dr. Marcus Elliott and his P3 training facility in Santa Barbara, California. P3 only trains serious athletes, and with Elliott's aid, P90X2 was able to incorporate many of what P3 considers to be the more important factors in avoiding injury and altering athlete performance.

For example, the third training phase revolves around something called post-activation potentiation (PAP), which Elliott and his staff have been perfecting for years. Essentially, the P90X2 test group included some of the world's best athletes who were looking for an extra edge.

How P90X2 Fits into Your Schedule

As an endurance athlete, especially one with a job, family, etc., scheduling is important. While P90X2 is a 90-day program, it's been created with variables in mind. Specifically, each phase can be extended or shortened to fit your personal schedule. Many people with different goals and schedules can do the program. Thus, you can fit P90X2 into your season no matter what your schedule is like.

That said, the program is intense and for best results should be done in the offseason. As with any training that changes your body composition, the longer you give yourself to integrate sports-specific movement patterns with your new physique, the better.

P90X2 can also be used during the season, especially if don't mind having a few races with less-than-stellar results. How you abridge the program varies depending on personal schedules and goals, but there are a few things to keep in mind no matter who you are.

First, in order to adapt and benefit from a stage of targeted training, you need a minimum of three weeks. Adding a handful of random workouts into your training is only going to slow you down. If you want to benefit from these workouts, you'll need a minimum of three weeks and preferably longer. Otherwise you're better off sticking with your sports-specific schedule.

Second, growing muscles is a process. You will slow down as you start this program, especially in Phase Two. Plan for this as there is absolutely no way around it. In order for muscles to grow, fast-twitch fibers get broken down and, mainly, stay that way until fully adapted. Generally you need about two weeks after a program for your full contingency of fast-twitch muscle fibers to return.

Finally, you need build up to Phase Three. Don't dive straight into it, no matter how cool it sounds, or it will likely result in having the opposite of its desired effect. As Elliott says, "Once you adapt (to PAP training) you start to feel springy, loose." But as you adapt you'll feel broken down and slow. Any attempted racing during this period would be futile. Worse than slow, you'd be at high risk of injury since your body's state of breakdown will be at around the maximum it can handle.

P90X2 is one of the most exciting training creations for the weekend warrior, a perfect complement to sports-specific training and a great way help you reach the next level in your sport.

Read more here

Missing Links: Nutritional Issues in the Underperforming Athlete

2011-11-22T06:14:00.000-08:00

http://www.sportsmd.com/SportsMD_Articles/id/391.aspx
Nutrition is my missing link. I have my training down, but my eating needs help.” Time and again, this is the concern expressed by my clients who believe they are not getting the most from their workouts. Many of these busy people (who range from casual exercisers to competitive athletes) are eating at the wrong time, choosing the wrong balance of carbohydrates, protein & fat, drinking too little fluids, and consuming adequate iron.
The question arises: How much better could these athletes perform? The answer is: LOTS BETTER! The following article highlights some common missing links, and provides solutions that hopefully will help you to avoid these pitfalls and create a strong sports nutrition program that compliments your training.

MISSING LINK #1: Respect for the power of food

“You know, Nancy, too many athletes show up for training but don’t show up for meals. They might as well not show up for training.” These words, spoken by a winning Boston College hockey coach, hit the nail on the head. You’ll be better off taking ten minutes out of your training time to fuel your body properly than rushing to practice, only to show up poorly fueled and unable to get the most from your workout.
MISSING LINK #2: Adequate calories during the day

Read more here
http://www.sportsmd.com/SportsMD_Articles/id/391.aspx

Sedantary Athletes Sitting and Weighting

2011-11-22T06:08:00.000-08:00

Nancy Clark MS RD CSSD Mar 18, 2011

Imagine this: a lean, fit athlete who trains hard, eats heartily, and does not fret about getting fat. While this image holds true for some athletes, it seems far from reality for others. All too often, I listen to my clients complain, “I should be pencil thin for all the exercise I do.” Or they moan, “I eat like a bird compared to my friends...” How could this be?

The answer is many athletes burn far fewer calories than they realize; they are actually couch potatoes the majority of the day. These seemingly active people can be surprisingly sedentary, apart from their purposeful exercise.
Think about it. The majority of your waking hours can easily be spent sitting, with TV and computers being the primary culprits that induce sedentary behaviors. The average athletic person sits at breakfast; drives to work, sits all day, drives to the gym, exercises for 45 to 90 minutes, drives home, sits at dinner, and then sits in front of a screen before going to bed. Even competitive athletes who do double workouts often live a sedentary lifestyle. They generally do little but rest and recover during the non-exercise parts of their day.

According to Neville Owen, speaker at the American College of Sports Medicine's Annual Meeting (Seattle, May ’09), the average person sits 9.3 hours a day. Even if you are physically fit, this high amount of inactivity is bad for your health. Exercise reduces health risks in both lean and overweight people, even if the exercise is not associated with weight loss. Owen reports the more a person sits, the higher the risk of mortality. Hence, we not only need to find time to exercise, we also need to find ways to sit less—for example, bike to work, pace when talking on the phone, stand up when writing emails. (To elevate the height of your laptop computer, put it on top of a cardboard box that you put on top of your desk.) We could even reduce our carbon footprint by hanging laundry outside to dry on a clothesline. That would not only add on exercise but also save energy!
Because activity has been engineered out of our lives, non-exercisers and avid athletes alike can easily spend too much time doing too little activity. For example, we no longer use our muscles to open the garage door, lower the car window, wash laundry, or even walk down the hall to ask a colleague a question (email is easier). For many of us, the primary movement we get in a day is our purposeful workout/training session. Hence, the goal of this article is to increase your awareness of your 24-hour activity level, and encourage you to take steps (no pun intended) to move a bit more and sit a bit less throughout the waking hours of your day.

Sitting & Weighting

People who sit a lot tend to gain undesired body fat. The more they sit, the fatter they get. Fatness heightens the risk of heart disease, diabetes, and associated chronic diseases. These health risks start at a young age. A recent study with sedentary teens reports just four weekly 30-minute workouts with moderate aerobic activity was enough to stimulate major health improvements (1). And isn’t it scary to think teens are already afflicted with the so-called “diseases of aging”...?

http://www.sportsmd.com/SportsMD_Articles/id/382.aspx

Buying a Team Beachbody eGift Card

2011-11-22T04:52:00.000-08:00

1. How do I buy a Team Beachbody eGift Card?

Choose a design, personalize a message, and complete the delivery
information, click "Add to Cart." You'll then be prompted in the checkout to
provide your payment information.

2. Do I have to be a member of Team Beachbody to purchase a Team
Beachbody eGift Card?
Yes, you must be a member of Team Beachbody to purchase a eGift Card
or to make a purchase using one. It's fast, easy, and FREE to sign up!
Here are two ways to become a member:
1. Go to TeamBeachbody.com and click on "Not a Member?" in the
upper, right-hand corner of the screen. Follow the directions to sign up
for either a FREE or Club membership.

2. Shop in the store on TeamBeachbody.com and add the items you'd
like to purchase to your cart. Once you click "Checkout," you'll be
prompted to sign up for an account.

3. Can I customize the amount on my eGift Card?
You can choose from convenient increments of $25, $50, $100, $250, and
$500 for your gift of health and fitness. Purchase one or multiple cards to
create your desired amount.

4. How quickly is my eGift Card delivered?

While most eGift Cards will arrive to your email within minutes of placing
your order, please allow approximately 2 hours for delivery. You'll receive
an email with your eGift Card along with simple instructions for how to use
it.
If it doesn't arrive within approximately 2 hours, please check to make sure
that it wasn't filed in your spam or junk mail folder. If this doesn't resolve
the issue, please call our friendly Customer Service staff toll-free at 1
(800) 997-5602.3

5. Can I personalize a message to the recipient of my eGift Card?
Yes, you can. After your order is finalized, you'll receive an email
containing your eGift Card. Type your message into the applicable space
in the email, and then forward the email to the recipient, or print and handdeliver it to your chosen recipient.

6. What will I receive when I order an eGift Card?

You'll receive two emails shortly after your order is placed. First, you'll
receive an order confirmation email detailing your purchase. Then, you'll
receive the email containing the eGift Card you created and purchased. It
will show the design you chose, the card's value, and the redemption
code. Simple instructions for redeeming the eGift Card are also included.

7. Can I print an eGift Card to give as a gift?
Yes, you can print out the eGift Card from the email you receive. Then you
can either hand-deliver it or mail it to your recipient with a personalized
message.
Redeeming a Team Beachbody
®
eGift Card
1. How do I use my eGift Card?
Simply browse and select the item you'd like to purchase from
TeamBeachbody.com, and check out as you normally would. When
selecting your payment method, select eGift Card. When prompted, enter
the redemption code identified on your eGift Card.
If the item(s) you'd like to purchase exceed the balance on your eGift
Card, you'll be asked to provide a valid credit card to cover the remaining
balance. If the item(s) you select cost less than the balance on your eGift
Card, the balance remaining after your purchase will be stored on your
eGift Card and available for future purchases.
2. I'm having trouble placing an order with my eGift Card. What should I
do?

If you're placing an order and there aren't enough funds on your
eGift Card, you'll be asked to add another valid form of payment to cover
your balance. You'll be able to view each individual charge when 4
you check out.
If you're having a problem using your eGift Card for any reason,
call our friendly Customer Service staff toll-free at 1 (800) 997-5602.
3. Are there any restrictions for using an eGift Card?
Yes. Please read the eGift Card Terms and Conditions for a full list of
restrictions. Among other restrictions, please note that if you purchase an
eGift Card on TeamBeachbody.com, you will not be allowed to purchase
any products that are sold on Beachbody.com. To purchase items sold on
Beachbody.com, please purchase a Beachbody eGift Card on the
Beachbody.com Web site.
4. What happens to the unused portion of my eGift Card balance?

The
balance remaining on your eGift Card will always be available so you can
use it on future purchases. There's no time limit to worry about—your
Team Beachbody eGift Cards never expire.

5. What happens if my purchase amount is greater than the balance on
my eGift Card?
When you purchase products on TeamBeachbody.com that exceed the
balance on your eGift Card, you'll be prompted to enter a valid credit card
to pay for the remaining balance that your eGift Card doesn't cover.

6. What do I do if my eGift Card is lost or stolen?
If your eGift Card has been lost or stolen, try reprinting it (provided
you bookmarked it in your browser) OR click on the link in the
original email.
To report a lost or stolen eGift Card, call us toll free at 1 (800) 997-5602.
A replacement eGift Card may be issued, subject to the eGift Card Terms
and Conditions.

7. How do I check my eGift Card balance?
It's easy to view the balance on your eGift Card. Simply enter your eGift
Card number into the form on the right side of the
screen to check the
remaining balance

Finding your fitness, what aspect of training will benefit you most

2011-11-15T04:22:00.000-08:00

During my 50 mile trail run on September 19th, I stated thinking about the most important components of racing. Is it endurance? Speed and power? Nutrition? Technique and skill? Mental toughness? The reality is that they all are important. Any given one can be the weak link that ruins your performance.

First and foremost, you need endurance to be able to cover the distance. It's not necessary to complete the distance before the race or event, but it is important to do 50 to 75 percent before race day. Most marathoners run 18 to 20 miles as their long run to get ready for a marathon. The important thing is that you get substantial training time under your belt.

Speed and power also are required to go fast or just get to the finish line. You may need more power just to be able to make it over some of the tougher climbs. The offseason, when it's cold outside, is a great time to focus on building power through strength training. I offer FREE strength training advice when you sign up for a free account here http://www.getfit-getstrong-getfast-getwendy.com.

Nutrition is important to achieve optimal body composition, fuel, recover from workouts, and most importantly, power you through races. Race nutrition can be especially tricky during long races since eating too much can be as much of a problem as eating too little. Get nutrition right and you are almost guaranteed to make it to the finish line. Get it wrong and no matter how fit you are, you might be staring at a DNF (did not finish.). Contact GOTRIbal expert coach Cindy Dallow, Ph.D, RD with nutrition questions.

Technique also cannot be underrated. When most people think of technique in regards to endurance sports, they usually think of swimming. But swimming isn't the only sport where you can benefit from strong technique. Running, rowing and mountain biking can all require high levels of technique and practice. Good form will lead to better speed and efficiency.

The last component is mental toughness. The central governor's theory includes the idea that the brain regulates your energy supply and that when your brain feels you are in danger of running low, it signals pain and tells your body to stop. Part of successful racing is visualizing how you are going to deal with the inevitability of pain. Knowing that you can push through it will help you manage these negative feelings.

You might be asking where one finds the time to work on everything. You should periodize your workouts and work on different aspects of training at different times of the year.

You can maintain endurance throughout the year by conducting one two-hour or longer workout a week.

In addition to strength training in the offseason, use that time to focus on body composition. It's likely you'll be doing less intensity so you can afford to eat less and lose weight. This also is a good time to focus on technique. Drill-based workouts don't require the level of energy that more difficult workouts require.

It can be overwhelming to prepare for endurance events. The best thing you can do is start to plan now, develope a base and go from there.

Wendy Mader
http://t2coaching.blogspot.com
http://www.getfit-getstrong-getfast-getwendy.com

2011-11-06T19:27:00.000-08:00

This is Insanity: click here.

This is P90X click here

Which one is for you, click here

2011-11-06T19:04:00.000-08:00

10 RUNNING DOS AND DONTS

8 TRAINING MISTAKES TO AVOID

How to Choose Your first Ironman Event

2011-11-02T15:57:00.000-07:00

During my 19 years of training for triathlons, I have done 13 Ironman events. My first was Kona in 1997. In 2000 I raced Ironman Canada; in 2001 I raced 5430 Sports Iron-Distance in Boulder; 2002 IM Lake Placid; 2003 Kona; 2007 Ironman Arizona and Kona; 2008 IM Coeur d'Alene/Kona; 2009 Kona/Arizona: 2010 Kona; 2011 IM Lake Placid.
My goal each year was always to qualify for Kona. I did not have a coach to tell me how to pick a race, or train for one, for that matter. My basis for choosing an event was to travel with my friends because they were also going there to race. Ironman Canada and Lake Placid are two courses that favor my weakest discipline, biking. The 5430 Sports event was held in Boulder, and I could not pass up a local full-distance race. Arizona is an “easy” flat run and bike course, not a destination. IM Coeur d'Alene is one my favorites, a destination and great course, but preparing for an IM in late June requires me to train hard at a time of year when that is not easy to do, based on my schedule.

As a coach and athlete, I have learned that everyone’s reasons for doing an Ironman vary, and which Ironman to do depends four key factors:

1. The time of year of the event (taking into account work and family schedules)
2. Destination/travel (if that is the primary motivator)
3. Your strengths and weaknesses (the difficulty of the run/bike courses)
4. Are you set on doing a WTC Ironman event, or will an Iron-distance race be good enough?

1. When is the event?
When choosing an Ironman, remember that the bulk of your training will start 12 weeks out from your race. If you pick an early springtime event such at Ironman St George or IM Coeur d'Alene, then your high-volume training will be in March and April. Living in Colorado, I prefer not to train much in the cooler outdoor temperatures, and March is typically our snowiest month. I also work more in late winter/early spring, coaching a high school swim team. That includes frequent travel to swim meets on the weekend, a schedule that makes it more difficult for me to prepare than it is during the summer months. Avoiding earlier races also keeps my season shorter, especially for the years where I am working toward performing well in Kona.
If you are a stay at home mother or father with kids in school, a springtime Ironman event may be perfect for you because you can train while your kids are in school. During the summer, when they are out of school, it may be more challenging for you to find the time to train.

If you pick a late fall Ironman like IM Cozumel or Arizona, the bulk of your training will be during the months of August and September, which may be a good time to train if you have kids who have gone back to school. It may not be an ideal time if you live in a place that has variable fall weather conditions.

Another thing to keep in mind, in part because of some of the factors just mentioned: early spring and late fall ironman do not sell out as quickly as destination Ironman events, so you may be able to get a spot in those races without having to commit so far in advance.

2. Are you picking a race locale because it is a destination you and your family want to visit?

If your goal/purpose for competing in an Ironman is to travel to an exotic location, then time of year does not matter as much. You will most likely have to register a year in advance, because destination Ironman races tend to sell out quickly. WTC hosts Ironman events all over the world, and a complete schedule of race locations can be found at www.ironmanlive.com.

3. What is your strongest discipline?
Your strength – cycling or running – may factor into which course you choose. Hilly bike courses cater to the cyclist, such as Ironman Lake Placid, St George, Coeur d'Alene, Canada. If you are a strong runner, consider picking a race that has a flat bike course.

4. Is Iron distance enough, or does it have to be Ironman?
WTC owns the Ironman name and brand, and the cost to enter an Ironman event is more than $600. There are companies that have Iron-distance events that are less expensive and will not fill up. The HITS series is new in 2012, and the Great Floridian, Vineman and other options offer great venues, support and experiences for spectators and race participants alike. If you are not dead-set on racing an Ironman, these events are worth looking into.

Whatever Ironman you decide to train for as a newbie, make sure you have prior triathlon racing experience (Olympic or Half Iron distance), and give yourself at least six months to focus on the event. Seek training and nutrition advice from a qualified coach, and follow a slow, steady progression. Enjoy the training experience leading up to race day; and be sure to keep in mind, since this is your first one, that your primary goal should be to finish with a smile.

Swim "catch" and "pull"

2011-11-02T15:47:00.000-07:00

Great article visualize explaining the freestyle catch and pull.
http://www.feelforthewater.com/2011/09/how-your-catch-should-feel-to-you.html

Me swimming out of water view
http://www.youtube.com/watch?v=mi-4bsv6Psk
http://www.youtube.com/watch?v=i_Kjb2vZ_2E

Me swimming under water view
http://www.youtube.com/watch?v=qyDzLgLD1J8&feature=related
http://www.youtube.com/watch?v=lNF5BDtlT4E&feature=related

Drills to help create an efficient catch and pull

Fist drill hand entry high elbow catch before you pull
http://www.youtube.com/watch?v=mi-4bsv6Psk
http://www.youtube.com/watch?v=b2uUSEkX3v0

Head out of water drill focus on angled hand entry not reaching and flattening
http://www.youtube.com/watch?v=Mv4E3ocazF0

Thumbslide and Fingertip drag, leading with your elbow pointed up
http://www.youtube.com/watch?v=-fcoHbKagOc
http://www.youtube.com/watch?v=b3ID1VtdLG0

Wendy Mader, Colorado Women of Influence member 2011
http://t2coaching.com
http://www.getfit-getstrong-getfast-getwendy.com
GOTRIbal Expert Swim Coach http://www.GOTRIbalnow.com
Rocky Mountain High School Swim Coach
NoCo High School Tri Team Coach
Pelican Fest Tri Race Director
Team Timex/Newton/Powerbar athlete
http://teamtimex.timexblogs.com/author/wendy-mader/

Invitation to join my 60 day GOTRIbal New Year Challenge

2011-10-30T08:55:00.000-07:00

This challenge group will start 11-30-2011

Research has shown that people are most successful in obtaining their health and fitness goals do these three things:

Workout, have an accountability group or partner, and eat a nutrient dense diet

My committment to you for this 60-Day Challenge:

I will interact with you in a secret Facebook group of 5 to help keep you going on your journey, answering questions, giving encouragement. I will guide you and support to achieve your fitness and nutrition goals.

Requirements:

1. YOU choose your activity. I will help you choose based on your goals
I will also assess your current training plan that you have for the next 60 days and make modifications if needed.

2. Sign up for a FREE account at to www.getfit-getstrong-getfast-getwendy.com on your site post your weight, measurements, BMI, and body fat (if you know it). You post your goals and any other baseline data you want to post to help you achieve your goals

3. I will add you to a secret Facebook accountability page with 4 others and you will post at least 3 days a week what you did for exercise/training or any nutritional challenges you want help with.

Questions email wendy@t2coaching.com

HAPPY HALLOWEEN

2011-10-30T08:49:00.001-07:00

I bet you thought something scary was going to happen :)

HA, HA, HA, BOO....I TRICKED YOU...TIME FOR A TREAT.

SHAKEOLOGY-
It's a nutritional protein shake that provides a wide spectrum of healthy nutrients in a low-calorie formula. Shakeology is an effective way to help you lose weight, increase your energy and be the healthiest you can possibly be --- Here is a little more information about Shakeology... http://www.myshakeology.com/t2coachwendy

A PACKET OF CHOCOLATE OR GREEN BERRY SHAKEOLOGY

SEND ME YOUR MAILING ADDRESS TO wendy@t2coaching.com.

Want to take part in a 5 person exclusive Shakeology Test Group?

This group will be exclusive to 5 people!! You will get exclusive feedback and support through this group!! Due to the amount of time invested in your success I will only include 5

All members:
1. Have an account with me
www.getfit-getstrong-getfast-getwendy.com
2. Will fill out the dashboard on their personal BeachBody site
3. Will take before and after photos and measurements
4. Will express their goal on this secret page.
5. Will express why they wanted to be part of the challenge
6. Will drink Shakeology everyday for 60-90 days
6. Optional entry into the BeachBody $100000 grand prize

30 day Holiday Challenge Post Turkey Pre New Year Resolution

2011-10-30T07:40:00.000-07:00

This blog is to give you the official details of the 30 Day t2coaching Challenge.

I became a Team Beachbody Coach to help people reach whatever health and fitness goals they may have for themselves. I am here today ready to commit to you and to help you reach your goals if you are ready to commit to me.

I'm starting a 30-Day Challenge on November 30 for those who are ready for a change.

Research has shown that the people most successful in obtaining their health and fitness goals do these three things:

Workout at home Have an accountability group or partner, and Eat breakfast

So, here's how the 30-Day Challenge will work:

I will be creating a Challenge group of the first 5 people that respond to this email. Before you jump up and down and declare that you want to be part of this group, I want to be sure that you read these requirements. I will be giving you personal time on a daily basis so I have to know that you are as committed to your success as I am committed to you.

1) You may choose a BeachBody workout program or choose your own workout Beachbody program for your workout. If you need help determining which one is best suited for you, I would love to help you figure that out. If you already have one that has been gathering dust on your bookshelf, we can start with that one.

2) You must sign up for a FREE BeachBody account Team Beachbody Club member. The Team Beachbody Club will provide each of you the opportunity to customize your own meal plan, print out a grocery list, and take it to the grocery store. The club nutrtion guide and Shakeology will truly simplify your nutrition.

3) You will participate daily in our private Facebook page, letting the group know how your workout was for the day, how your nutrition is, and just how you are feeling. I will be on the page as well to help encourage, motivate and answer questions you might have.

Email me if you have more questions

Invitation for athletes to join my 60 day Insanity Challenge Group

2011-10-30T07:19:00.000-07:00

Mention this blog to be added to my 60 day Insanity Challenge Starting 11-30-2011

Don't take the season OFF, get involved in something new and strengthen your core.

FREE COACHING WITH YOUR INSANITY PROGRAM PURCHASE

As many of you know, I offer swim, bike and run challenges (Indoor Triathlons) (Swim Technique) (Masters Swim), all particpants have all been VERY SUCCESSFUL, however, I feel that, in some ways, because traditional "off season" participants in the challenges been slipping through the cracks. When the challenge ends they go back to bad habits, not working out and eating poorly.

I became a Team Beachbody Coach to help people reach whatever health and fitness goals they may have for themselves. I am here today ready to commit to you and to help you reach your goals if you are ready to commit to me.

It's been a little TOO EASY for people to go back to their old ways and go unnoticed... I want to see you guys CHANGE... not just physically, but I want to see your confidence levels rise, I want to see you start to believe in what is possible for yourself again, become fitter, stronger, faster.

SO, I have decided to run a NEW kind of challenge... This challenge group would only have 5 MEMBERS... They would ALL be doing BEACHBODY INSANITY PROGRAM STARTING ON THE SAME DAY(& yes, if you do not have Insanity that would mean you would have to be willing to invest in it... because if I am going to invest my time in working with you one on one... I need to know that you are willing to invest in the program.

If you have not already, you will need to officially sign up to have me as your coach by going to this link
www.getfit-getstrong-getfast-getwendy.com and registering to join Team Beachbody! and TOGETHER the 6 of us would BEGIN OUR 60 DAY PROGRAM. Checking in EVERYDAY.

FREE COACHING WITH YOUR INSANITY PROGRAM PURCHASE

This IS a commitment... ON MY PART and YOURS... Hence why I said that the people selected would NEED TO BE READY for the change.

If you would like to be considered and are willing to make ALL the commitments above, then... what are you waiting for?!?! Write me back, RIGHT NOW and tell me that you want in this group!!!

Make it COUNT!

DETAILS OF THE CHALLENGE

1. Having me as your accountability coach you must sign up for an account
www.getfit-getstrong-getfast-getwendy.com.
2. Ordering Insanity home based Fitness DVD and ready to commit to the 60 day program
3. Logging at least once a week in your 5 person accountability group on Facebook.
4. Optional log your workouts into the WOWY supergym for a change to win $ each day.
5. Optional is entering the Team BeachBody challenge on your Team Beachbody site, if you are interested in that ask me and I will show you how.
6. 30 day money back guarentee on any BeachBody program or product you order.

If you are local join me Monday nights 5:30pm for an Insanity workout at Full Throttle Coffee Hours in Fort Collins.

Wendy

-

Pumpkin Spice Shakeology

2011-10-30T06:45:00.000-07:00

Put a little Halloween cheer in your Shakeology this season. In addition to all the amazing ingredients in Shakeology itself, you'll also get the nutritional benefits of pumpkin, which contains lutein, fiber, and alpha and beta carotene. Plus the healthy polyphenols in cinnamon help regulate blood sugar levels. You'll get all the taste of pumpkin pie . . . without turning your butt into a pumpkin.

1 scoop chocolate Shakeology
1 cup regular or vanilla rice, soy, or almond milk, or low-fat cow's milk
1/2 cup unsweetened canned pumpkin
1/2 tsp. cinnamon
1/2 tsp. nutmeg
Ice (to taste; optional)
Combine all ingredients in blender and blend until smooth. You can substitute pumpkin pie spice for the cinnamon and nutmeg, or add more pumpkin for a thicker shake. Makes 1 serving.

Preparation Time: 5 minutes

Nutritional Information (per serving):

Calories Protein Fiber Carbs Fat Total Saturated Fat
284 27 grams 7 grams 40 grams 3.5 grams 2 grams
If you'd like to ask a question about Shakeology just email me at t2coachwendy@beachbodycoach.com

End the Season with a Challenge!

2011-10-30T06:22:00.000-07:00

"This 5 person exclusive group is committed to following either 60 days of Insanity or 90 days of p90X. Research shows you will be more successful if you follow a program, have an accountability partner and eat a balanced nutrient dense diet.

Start time is 11-1-2011 though 11-7-2011. Those that do not order their program by 11-7-2011 will be removed from this accountability group.

This group will be exclusive to 5 people!! You will get exclusive feedback and support through this group!! Due to the amount of time invested in your success I will only include 5

All members:
1. Have an account with me
www.getfit-getstrong-getfast-getwendy.com
2. Will fill out the dashboard on their personal BeachBody site
3. Will take before and after photos and measurements
4. Will express their goal on this secret page.
5. Will express why they wanted to be part of the challenge
6. Will log their workout in TO WOWY for a chance to win $500 per day
7. Optional entry int the BeachBody $100000 grand prize
8. Optional Shakeology meal replacement shake- SHAKEOLOGY-
It's a nutritional protein shake that provides a wide spectrum of healthy nutrients in a low-calorie formula. Shakeology is an effective way to help you lose weight, increase your energy and be the healthiest you can possibly be --- Here is a little more information about Shakeology... http://www.myshakeology.com/t2coachwendy

SPECIAL OFFER-ORDER SHAKEOLOGY PLUS P90X OR INSANITY STARTING
11-1-2011 FOR $205 A $50 SAVINGS

My committment to you for this Challenge:

I will be available if you need a little help, a push or a question answered. I will interact with you daily on Facebook to help keep you going on your journey, answering questions, giving encouragement.. If I don't see you check in on FB on any given day, I will message you to see what's up.

The BeachBody $100,000 challenge includes
1. $500 daily giveaway just for logging your workout into the SuperGym!
2. $1,000 monthly will be awarded, so be sure to submit your results at the end of each month.
3. $5,000 quarterly - Someone will be chosen from the monthly submissions each quarter and awarded $5,000
4. $100,000 if you are the Male or Female with the most remarkable transformation!!!

As your Beachbody Coach - I am committed to helping you live healthy, fulfilling lives. To me, that's the most INCREDIBLY fulfiling experience, and I surely hope you will allow me to come on this journey with you!

p90X on dateline

2011-10-18T06:25:00.000-07:00

in case you did not see this, p90X on dateline http://abcnews.go.com/nightline
find out what Tony Horton and Carl Diakeler, the CEO of BeachBody have to say.

Confused about the "off" season

2011-10-16T13:38:00.000-07:00

Winter season for triathletes can create frustration and confusion. How much time do you need to take off, what do you do when the weather gets cold and cloudy, how much is too much/too little.

No matter what you do, remember the goal would be focused on what your goals are you 2012.

The important points to remember:
• You don’t have to follow someone else’s training
• You don’t have to take a certain amount of time off
• Keep is social, keep it fun, focus on your goals.
• Find what works for you

Join my "off" season Insanity Challenge here

My winter training used to be like summer training, only more indoors. I would continue to swim with the same masters group, ride my trainer as frequent as I did outdoors and kept my run mileage up.

Over the years this regime has gotten repetitive and I realized I was doing this for the wrong reasons. Not to help my performance for the following year, more to try and maintain my lean body mass I worked so hard to achieve over the summer. Often I did not want to keep up training and over time I would end up doing nothing for a few months and start spring training at least 10 pounds heavier.

Whether you name the upcoming season “off” or “winter” I like to refer to it as “transitional” Depending on who you are, where you live, your experience, last race of this season and first race of next season this current time of year will have different meaning.

Whatever you want to call it I found my balance of cross training without running myself down with swimming biking and running. I found workouts that keep me lean, ok maybe gain 5 pounds which is healthy. I do loss endurance and speed but gain so much strength and have more time to focus on my business.

There are two main training approaches that I have found other coaches use describe the “transitional” season (winter). All of them advise taking some time off exercise, this could mean a week for some up to a month for others. I have tried both approaches and describe what I do below

1.Winter is the perfect time to increase your bike and run lactate threshold training with no swimming. I tried to follow this plan during the winter of 2010. I liked the short high intensity workouts 40-60 minutes a day. With my schedule I could not follow the exact day to day, week to week plan so really I did not follow this as it was intended to be used.

2.Winter is the perfect time to cross train, ski, snowshoe, take a break from swim, bike and running. When you are ready, start to prepare your body to train with light resistance workouts, easy pedaling, swimming and running. Form is the focus before you start building your base, adding duration and intensity.
What you do now is often dictated by a few factors:
• on your goals, short (3-12 months) and long term 1-3 years
• your previous training and racing experience,
• your final race of 2011
• first race of 2012
• strengths and weaknesses
• weather you live in a cold or hot climate.

I know a lot of triathletes who use the winter months for their marathoning. Going from tri season to marathon season doesn't give your body time to recover from a rigorous tri season. I prefer a break from tradition training, following a plan, peaking for an event. . I save a “marathon plan” till the spring. I do maintain some level or biking and running to keep some endurance levels up and to focus on technique.

This is what I find to be the best approach for me this time of year.
Since I peak in the fall, my tri training begins late spring. The bulk of my fall/winter training is strength and form based. This includes functional strength training with TRX, P90x and Insanity, indoor training for the outdoor athlete.

I also love to snowshoe if the snow is deep enough in Fort Collins. I do not travel into the high country because I hate traffic on I-70 during the winter and don’t want to spend the money skiing, something that I would have to learn how to do.

I do enjoy fall weather so I mountain bike and continue to run and road bike for the purpose of getting outdoors. I keep is social, make it fun. I commute around town on my mountain bike pn local trails and often extend my commute.

I love to run with my dogs locked up in a baseball diamond, chasing them for 10-15 minutes gives me my desired workout. I leave my watch and heart rate monitor at home and just enjoy running with maintaining good form.

I prefer to train in the morning. When the weather gets cold I don’t mind running indoors at the health club while watching the news. Since I don’t watch TV at home, watching the morning news is a treat for me and I prefer to train outdoors in summer heat anyways.

Since I train alone sometimes a spin class now and then is fun. My body is very sensitive to bike fit so I limit the amount of time I ride on another bike and would rather ride my trainer

I don't swim much because that is my strongest leg. I can generally get that where I want it in about six weeks. If I swim, it's generally just a short "maintenance" swim of 1000 yards twice per week at the most.

Many triathletes tend to work on their swim (often their weakness) with a masters group during the winter months. My thoughts on this is only effective if you are consistent and are swimming purposefully, working on your technique limiters and improving. Otherwise it maybe a waste of time and energy.

For me, trying various protocols, following a traditional periodized plan including the following phases of training work best.

• “off” after the last race of my season
• “Preparation” after I take time off (1-4 weeks)
• “Base” late winter/early springtime
• “Build” springtime into summer
• “Race” Summer into fall

You can email me about coaching programs or send me ideas for another article

Why You Need Shakeology

2011-10-16T13:29:00.000-07:00

Shakeology can help you:

Lose Weight
Feel Energized
Improve Digestion and Regularity
Lower Cholesterol1
Tastes delicious, too!

Click here to hear what Doctors are saying

To learn more about Shakeology, or to place your order,click here.

Shakeology Recipes:

Pumpkin Cheesecake Shakeology
1 scoop Chocolate Shakeology
1/2 cup natural pumpkin
1 tbsp Fat Free Jello Cheescake pudding mix
dash of pumpkin pie spice
cup of ice
8oz cold water

Carl Daikeler Special
1-1/2 scoops Chocolate Shakeology® powder
1 Tbsp. almond or peanut butter (or to taste)
1 banana
1 cup ice
8 oz. water

Choco Loco
1/2 banana
1 scoop Chocolate Shakeology powder
1/2 cup water
1/4 cup non-fat soy, rice, or almond milk
Ice to taste

Chocolate Mocha
1 scoop Chocolate Shakeology
1 cup cold coffee (cool the brewed coffee over ice first)
1/2 cup water; or nonfat milk; soy, rice, or almond milk
Ice to taste
Tip: Add cinnamon and nutmeg for a cappuccino-flavored shake!

Sunrise
1/2 cup fresh orange juice
1 scoop Greenberry Shakeology® powder
3/4 cup water
Ice to taste

Strawberry Peach Surprise
1/2 cup frozen strawberries
1/2 cup frozen peaches
1 scoop Greenberry Shakeology powder
3/4 cup water
Ice to taste

Blues Buster
1/2 cup combined frozen blueberries and blackberries
1 tsp. fresh orange juice
1 Tbsp. non-fat blueberry yogurt
1 scoop Greenberry Shakeology powder
3/4 cup of water
Ice to taste

See what doctors are saying about Shakeology!
http://beachbodycoach.com/esuite/home/t2coachwendy?bctid=637865717001

C.O.A.C.H.E.S on a Mission

2011-10-16T13:14:00.000-07:00

C: Creating
O: Opportunities
A: And
C: Challenges to
H: Help
E: Eachother
S: Succeed

I'm looking for more people to grow my team! I'm on a mission and I need people who want to help others get fit, get fit themselves and earn some money while doing it.

This is an amazing business and I'm having a training starting Monday that you could be a part of to help you with your business. Email me for more info!!!!

If you have been thinking about ordering Shakeology, now is the time. Any new customer or coach that orders Shakeology on HD, gets entered to win a free P90X one on one DVD.

I am in my 30s and have always had a love for fitness. I started competing as a swimmer when I was 6 years old. I always loved to train. Earned a schlarship to swim at Eastern Michigan University and entered the triathlon in 1992 competing.

I love the feeling I got from working out / training that I was accomplishing something. I started Insanity in November 2010 and loved how I did not gain my typically "off" season training weight, my body was shaping and getting firmer so I haven't stopped.

As a a triathlon coach for 12 years I was turned on to BeachBody coaching and have enjoyed it. I started my journey with Insanity and then P90X with my TRX. I love working out in my house and challenging myself with the workouts that BeachBody provides. I currently incorporate p90X and Insanity into my run/bike training. I have gotten leaner/stronger/ more fit with the BeachBody workouts and their nutrition...Shakeology is AMAZING!

I am in the best shape of my life and I keep striving for better.

So, I have now decided to take my fitness to a whole new level...Coaching! If you love fitness or are staring out in your fitness journey, I would love to help you reach your goals. I live for this stuff...my friends and family think I'm nuts at how passionate I am with my business and how much energy I have for BeachBody.

I'm here to help you push through the tough times when you think it won't happen (but it will), to celebrate when you lose those stubborn pounds, and anytime in-between.

FREE TRAINING PLAN with Shakeology

2011-10-16T12:53:00.000-07:00

FREE 8 week fall/winter functional strength training plan when you order Shakeology Home Direct for 60 days

SIGN UP NOW THOUGH DECEMBER 31ST TO get a FREE sample of Shakeology, I am a Heath and Fitness Coach and 11MONTHS AGO JOINED BEACHBODY the top selling fitness products on the market like P90X, TurboFire, INSANITY, and we also have the healthiest meal replacement shake out there that has it all called Shakeology.

I have been drinking Shakeology since June 2010, 6 months before I became a BeachBody coach. It's everything all rolled into one so thats what sets it apart from all the other meal replacement shakes out there that you may have heard of or will hear of. Not to say those others products are great too but with Shakeology you are getting it ALL and thats what makes it so special.

I am looking for OTHERS who are willing to commit to drinking Shakeology 1x per day for 60 days and track your progress, how you feel, and give me a honestly testimonial that I can display on my blog for others to see! I will give you a 60 days with a training plan

I want this small testimonial group to be supportive, new shakeology tasters, who are willing to commit to this and get ready to change how they feel and change their health before the New Year!! We will have a lot of accountability with the facebook group I have created so we can share recipes, our concerns, results, etc to help one another stay on track.

If you are interested in doing me this favor please email me at wendy@t2coaching.com OR go place your order NOW at www.getfit-getstrong-getfast-getwendy.com

Enjoy healthy nutrition RISK FREE for 30 days

with Our Bottom-of-the-Bag Guarantee
• If you don't feel healthier, more energized, and simply amazing, you won't pay. You can return Shakeology for any reason and get your money back (less s&h)—even if the bag is empty!
• To return, simply make a 30-second call to our friendly Customer Service team, rated "A" by the Better Business Bureau®.
• Get FREE shipping with Home Direct.**†
• Plus get 2 FREE workout DVDs (in your first shipment) and a FREE shaker cup (in your second shipment) as thank-you gifts for choosing Home Direct.**†
Shakeology. The Healthiest Meal of the Day.
Why you need Shakeology now*
Shakeology can help you:
• Lose weight
• Reduce cravings
• Increase energy and stamina
• Promote healthy digestion and regularity
• Lower cholesterol1
Tastes delicious, too.
Anyone who commits and does me this favor will get 60 day training plan starting in to show my appreciation!!!

Sleep on it

2011-09-28T04:39:00.000-07:00

Another piece of the wellness wheel is sleep. How many hours of sleep do you get a night? 6 hours, 7 hours? If you get more than that, you are above the average for adults and adolescents in the US. But most teens need 8.5 to 9 hours of sleep a night to function at their best. Obviously this will affect your performance in sports, as well as in the classroom and, just as importantly, while driving as well.

It’s hard though, to get the sleep we need. There is pressure to do well in school and study hard, and, as an athlete, you want to excel in sports too. Then there is the temptation of electronics… texting, Face book, Twitter etc. at the end of the day. The following are some tips to help you get the sleep that will help you function better in the classroom, during sports, and while trying to make the shift from activity to downtime:

Try to go to bed as close to the same time every day as possible. Although it’s tempting to stay up late on the weekends and then sleep in, it disrupts your body’s rhythm and makes it hard to get back on track come Sunday night. While sleeping a little later and staying up a little later are going to happen, try not to make it a habit. Also, avoid the all nighters to study for the big test. Usually your sleep deprivation overcomes any advantage you got from staying up so late.Avoid caffeine and other stimulants in the afternoon and evening. They may make it easier to study, but will hurt you when it comes to falling asleep.Have a routine for bedtime. Sounds like what you’d do with a baby, but it works for the rest of us as well. Might be getting all ready for bed and then reading in bed for 10 minutes. Or maybe meditation for 10 minutes at the end of the day, or journaling about your day. Find what works for you and start a routine. Then your body will know when you are getting ready to sleep.Try to make sure your room is cool and dark enough at night. Both help induce sleep. For some people, some kind of “white noise” helps too. Experiment and see what works best for you.Wake up to bright light. When it is time to wake up, turn on the overhead lights and open the shades. This helps your body know it is time to get rolling.For some, consuming products with tryptophan (i.e. milk) helps induce sleep. Make a rule that you won’t text/get on Face book/Twitter within 30 minutes of your bedtime. It is all too easy to get wrapped up in a conversation.

It can be hard to shut out the rest of the world to make sure you get the sleep you need, but if you make the effort, you will find your performances invariably improve. Sleep on it!

Kate Schulte
Kate@rockymtnwellnesscoach.com
www.rockymtnwellnesscoach.com

Plan now for your 2012 season

2011-09-27T13:00:00.000-07:00

The saying goes that in Colorado, if you don't like the weather, just wait five minutes. The Rocky Mountains, where storms can brew up in what seems like minutes and the temperature can plummet, leaving you cold, wet and sometimes pounded with hail.

I often say "if you always do what you always did, then you will always get what you always got." If you did achieve success in 2011 then start reflecting on your season now and make necessary changes so you are successfull in 2012.

Do you need more balance? More or less training? Fine tune your nutrition? Spend more time with your family? Focus on more "me" time? Sit down and answer the following questions:

What do you enjoy about your Health, Wellness and Fitness (topics include nutrition, stress mangement, activity, massage therapy, chiroprator, acupuncture, pilaties, endurance, core strength, balance, flexibility and speed)
What would you change about your Health, Wellness and Fitness?
What are you goals for the next 3 months, 6 months, 12 months, 3 years and 5 years?
How do you plan to reach your goals?

Your answers often dictate how you plan to transition into winter. Maybe take some time off and let your body rest or maybe you are just starting a more healthy and active lifestyle and want to stay more active.
Below are a few ideas to keep you active this winter which often leads to better nutrition and, stress reduction and more time for family since you are not obsessed with your endurance sport.

If you goal is to increase your functional strength training, TRX is for you. Please click on the link www.tkqlhce.com/click-5349443-10819466 to find out how TRX core, functional strength training can improve your fitness which indirectly improves your performance
If you goal is to do your first triathlon or assess your fitness each month, find some local indoor triathlons. For those living in CO, the 6th annual t2coaching Indoor Triathlon series maybe a fit for you. 15 minute swim, 15 minute bike, 15 minute run. Five Sundays: October 23rd, December 4th, January 22nd, March 4th and April 29th.
Maybe you want to improve you swimming. I recommend finding a local coach that can view your stroke with and underwater camera.
Are you ready to run a marathon or train for an Ironman in 2012? Falls is the perfect time to discuss your previous experience and commitment to training with a coach to guide you with race selection, preparation and fueling.

Whether you’re looking to get ready for ski/boarding season, want to drop a few pounds, feel stronger throughout your day, have faster recoveries or a fuller range of motion, you may want to invest in a BeachBody home-based fitness programs. I have an Insanity/P90X addiction. This program has increased my core strength, flexibility, speed and agility, resulting in personal best times this season. http://t2coaching.blogspot.com/2011/09/trifecta.html

I am also a BeachBody coach and offer FREE coaching when you sign up for Team BeachBody www.getfit-getstrong-getfast-getwendy.com. I just ordered P90X2, indoor training for the outdoor athlete.

With a little planning and preparation, you can achieve your goals, stay healthy this winter and enter the spring 2012 triathlon season fit and strong.
Wendy Mader is a USAT Level II triathlon coach and owner of t2coaching.com. My mission is to help you reach your goals! If you have any questions or comments please send me an email wendy@t2coaching.com or go to www.t2coaching.com to find out more about your coaching options. To get what you have never had, you must do what you have never done

Road Vs Tri Bike

2011-09-27T10:19:00.000-07:00

Last year I wrote a post about road vs tri bike. http://www.gotribalnow.com/expert/bike-fit-tri-vs-road. I revisited my article because I am in the position of changing bike sponsors with Team Timex for 2012 and comtemplating purchasing a road bike vs another tri bike. If you dont want to read more remember bike fit is most important when deciding on a bike to race on.

After 19 years racing triathlon I have only ridden a triathlon bike for the past three. I have been able to train on both my road and triathlon bike to compare fit, feel and comfort.

In 2009 I only road my tri bike. In 2010 I road both my tri and road bike equal amounts. In 2011 I primarily trained on my road bike and used the TT for races and once a week to stay accustomed to the difference in position. I am not a big fan of TT bikes. I was not prepared at how different the feel would be and was quite unnerved in no noticable difference in my performance and running off the bike. Here is my take on tri vs road geometry bikes.

Time Trial bikes are said to give you a 1-2 mph advantage. In my experience I did not find that significance between racing on my road and tri bike
Time Trial bikes geometry makes it easier to run off of the bike. I did not notice a difference

Getting you in the most aero position (like I was in 2009) possible is not necessarily going to result in the greatest speed. "Too aero" is when your power output drops because of your aero position and the benefits of being aero are overshadowed by pedalling with less power
Road bikes are friendly for group rides
Road bikes are that much more uncomfortable in general.
Road bike are better for aggressive handling/cornering
Road bikes handle better on downhill and powering uphill

Regardless of riding a road or tri bike if your objective is racing performance, buy a bike that gets your body in the most aero position without losing power (an areo road bike) and train on it for racing, one that fits and is comfortable. If you're going to race, you need to put time in the saddle, down in the aero position so you can build the strength necessary to do it comfortably.
I am selling my Orbea, let me know if you are interested. Size 51, carbon frame, bars, dura components, wheels and pedals not included. My new sponsor for 2012 is QR!

September 6th t2coaching Newsletter

2011-09-26T05:20:00.000-07:00

To View entire Newsletter click here
http://www.icontact-archive.com/NN6UGizL-ouqCPgrQNWMFaifdPEVrp20

What are you fall nutrition and fitness goals? Labor Day marks the end of summer and the hustle and bustle of school. This month marks the end of triathlon racing season. How do you plan to transition into winter? Maybe take some time off and let your body rest? Or maybe you are just getting to fitness and want to stay active this fall?

Below are some choices that may motivate you to increase your core strength and continue to develop your fitness routine.

If you goal is to increase your functional strength training, TRX is for you. TRX classes at Become Fit will resume Tuesday October 4th. You do not need to be a Become Fit member to take my TRX class. We meet Tuesday and Thursday 11-11:50am. Must BYO TRX. (Please click on the link www.tkqlhce.com/click-5349443-10819466 to find out how TRX core, functional strength training can improve your fitness which indirectly improves your performance)

If you goal is to do your first triathlon or assess your fitness each month, while you stay motivated and active the t2coaching Indoor Triathlon series maybe a fit for you. 15 minute swim, 15 minute bike, 15 minute run, $15 bucks or sign up for the series $60. Five Sundays: October 23rd, December 4th, January 22nd, March 4th and April 29th. Email me for a registration form.

Whether you’re looking to get ready for ski/boarding season, want to drop a few pounds, feel stronger throughout your day, have faster recoveries or a fuller range of motion, BeachBody home-based fitness programs maybe your thing. I have an Insanity addiction. This program has increased my core strength, flexibility, speed and agility, resulting in personal best times at Irongirl and Steamboat triathlons last week,(read my race report here http://t2coaching.blogspot.com/2011/09/trifecta.html), and a personal-best 5k time, 18:35, at the Colorado Run this past Monday (my dogs were not pulling me).

I am a BeachBody coach and offer FREE coaching when you sign up for Team BeachBody here. I just ordered P90X2, indoor training for the outdoor athlete. View a preview here.

For more info on Beach Body please check out my site or send me a message. www.getfit-getstrong-getfast-getwendy.com

Click here to find out how Functional Strength Training
can help you, or to order your TRX now

Insanity the Asylum Fitness

2011-09-23T12:44:00.001-07:00

Insanity increased my leg speed, strength and power that lead to my PR 5k time of 18:35. View this video to see more.
http://www.wpix.com/videobeta/7be40510-1298-40b3-a982-381cd1c69542/Health/Asylum-An-Intensive-Effective-Workout-To-Get-You-Trim-In-30-Days

Order yours today www.getfit-getstrong-getfast-getwendy.com

Vegas Worlds 70.3

2011-09-21T17:44:00.001-07:00

My last triathlon of 2011 was in Vegas at the 70.3 World Championships. I qualified at the Kansas70.3 in June. I was looking forward to this event. My confidence and fitness were strong after a solid back-to-back races at Irongirl and the Steamboat triathlon two weeks earlier. I also ran my fastest 5k ever, 18:35, on Labor Day.

Race day brought warm water temperatures which made the swim was non-wetsuit. I wore my Orca speedsuit and felt pretty good. I missed the draft off the two lead swimmers and swam alone. Not my fastest 1.2 miles, at 29 minutes, but good enough to quickly transition and take the lead on the bike.

I do not preview race courses. I knew there would be hills and it would be tough. I am glad I found out about the hills race day otherwise I would have thought about it too much.I was pleasantly surprised at how strong my legs felt and how much I loved the bike course, since I had been intimidated by the tough hills. My intention was to ride hard from the start and see what happened. I followed my nutrition plan – a PowerGel every 45 minutes, plus Ironman Perform. I started to feel the climbs about mile 40 (my left leg was fried, an ongoing issue I’ve had related to bike fit and I did what I could to finish. Unfortunately, I was passed by at least seven to eight women in my age group over the last 10 miles.

My expectation for a fast run did not hold true, even though I was wearing my new Newton MV2 racing flat shoes (loved them). I cruised the 13 miles and was still able to finish was a smile on my face.

The best part about my race was the cheers from Keith, Tristan, Doug and Bo and, of course, my biggest fan – my mom – while on the run course. Although I did not have my best race, Team Timex is so supportive and encouraging.

Run Rabbit Run Race Report

2011-09-19T18:28:00.000-07:00

I have never been so cold for so long, and so sore post-race, as I was Saturday after finishing the Run Rabbit Run 50-Mile Ultra. I cried while walking/jogging the last six miles downhill because I was in so much pain and so cold. I cried at the finish line because I was so happy to be done.

This is a long report, pretty much a summary of my 2011 racing season. I believe my strength and endurance, as well as my speed, has been great this season. I feel even more fit than in 2008, the year I won the Ironman in Kona. Since I planned this year not to go to Kona, I found myself struggling somewhat with training, which ended up being exactly what I needed to get super fit and strong.

My racing season kicked off early in June with the Boulder Sunrise Olympic Distance triathlon. The next weekend was the Kansas 70.3, where I earned a slot to Vegas Worlds. I then had six weeks of Ironman-specific training in preparation for Lake Placid in July. In August I surprised myself with my speed and strength through back-to-back races the 27th and 28th at the Boulder Irongirl and the Steamboat Triathlon, both wins. I was very confident about my next race, the 70.3 Worlds in Vegas on September 11th, and even more excited about my 50-miler the weekend after Vegas.

My Reason for Running an Ultra
After struggling with the marathon in Ironman Lake Placid (despite feeling, pre-race, so fit and confident that I would have a great marathon) I wanted to do a something different. I did not want to worry about racing, and wanted to do an event where speed did not matter.

The day after Lake Placid, I signed up for the Horsetooth 10k open water swim. I felt completely recovered one week after Ironman Lake Placid and went into the 10k swim excited about experiencing the unknown. The most difficult part about the swim was my lack of swim training. I had the strength and endurance, I just lacked the repetitive motion of swim stroking. I finished under my goal time of three hours, with thoughts of doing other ultra swim in 2012. Two weeks after the swim, I was ready for a new challenge, this time with running. I never had any desire to do an Ultra run. I rarely run on trails, and I am horrible at downhill running.

In 2010 I paced my friend Fred during the Leadville 100. That amounted to a slow walk from mile 60 to 77. I questioned why anyone would want to participate in 100-mile run if they walk the last 50 miles of it. In Fred’s case, he is going for 10 Leadville finishes, so he does not have a time goal, just a finish goal. That year I thought maybe for my 40th birthday I would run an Ultra; but why wait?

Why Run Rabbit Run in Steamboat?
I choose to do the Run Rabbit Run this year in Steamboat because the race did not interrupt my Ironman training. Because of my connection with Fred, the race director gave me a spot.

Training leading up to the 50 miler:
I ended up signing up late (on August 20) for RRR because of my full summer of triathlon races. My training was my typical triathlon training. The marathon at Lake Placid was my longest run. I look the last week of July as pretty casual recovery time, then in August I focused on training for 70.3 Vegas Worlds . I ran two trail runs of Old Flowers Road after riding up Rist Canyon (my Brick Sandwiches). I raced Irongirl and Steamboat Olympic Distance Triathlons, then Boulder Sunset, pulling an Athletes in Tandem partner. I ran my fastest 5k ever on Labor Day (18:35), then raced Vegas 70.3 Worlds the following weekend before heading up to Steamboat for my first Ultra.

I got a little nervous the week before Run Rabbit Run, and emailed three of my friends who each recently did their first Ultra, asking them about their training and nutrition. I told them I was writing an article and needed their feedback. No one knew I was running a 50 miler.

I had met Joy Rasmussen, former race director for the Steamboat Triathlon, at the Steamboat Triathlon three weeks earlier. She invited me up to Steamboat to give a presentation to the Steamboat Triathletes on the Thursday evening before RRR. Joy did a great job promoting my talk.

Since I was already signed up for Run Rabbit Run, I drove to Steamboat Thursday night and did the talk, then hung out and rested in her beautiful home. I woke up early on Saturday, ran 50 miles, then drove back to Fort Collins Saturday night following the post-race celebration. The entire trip went fast and was surreal.

Race day:
The weather forecast called for rain, and it was pouring at 3:00 a.m., although it stopped by 6:00 a.m., the race start time. This was the 5th year of Run Rabbit Run, and conditions are typically dry and sunny. After viewing pictures on the website, I was looking to the scenery occupying my mind

At the start line, fellow runners were telling me that I was over dressed and would be too hot running uphill the first six miles. I did not care, I’d rather be too warm than too cold. I was one of only a very few that covered my legs. I was wearing tri shorts, my Timex leg warmers, a long-sleeved shirt with my Timex vest, and my Newton Trail shoes. I had two hats and (two pair of?) gloves in my Nathan pack, along with candy, gum and my phone for photos. My special needs bag – I mean my drop bag – had an extra pair of socks and shoes, along with my Timex jacket and another pair of gloves.

The first 6.5 miles is a 3,300-foot climb up winding switchbacks at the Steamboat Ski Resort to Storm Peak. Many runners were power hiking the whole way up. I am way too slow to power hike, so I kept a 90 one foot strike cadence running uphill, and did not walk the entire way. Same with the downill sections, I tried to keep my quick cadence the entire 50 miles. Quick feet and high knees I attribute to my Insanity workouts. Whether running uphill or downhill, my focus was keeping my feet moving as fast as possible. I ran to the top in just under 90 minutes and felt fine. The temperature dropped a tad at the top of Storm Peak at 10,000 feet, and it was foggy so I could not see much. I took the descent slow and pulled into mile 13 around at 2:40, 25% done! I drank some coke and water (a new mixture I tried at Vegas 70.3 the previous weekend) and ate some fig Newtons and mini cinnamon rolls, that was my treat at each aid station.

I continued to the next aid station at mile 18. Ken and Fred where there to greet me. Ken helped fill my Nathan pack with water, gave me some salt tabs, and sent me on my way to mile 22, Dumont, where spectators and drop bags were located. Then the rain started to come down. It was not yet that cold and I did not pull out my rain jacket. I would proceed and get my drop bag on the return trip at mile 28.

I was 100% focused on getting to the turnaround at Rabbit Ears Pass, mile 25, in under six hours. The steepest climb of the day was from mile 23 to mile 25, the first time I had to walk. I was slipping and sliding – conditions of the trail were ugly. I had to hold onto tree branches as I made my way up and back down. This was the hardest part of the day so far. At the top of Rabbit Ears, I put on my rain jacket as it started to snow. My hands were so cold I could barely zip my jacket or snap a photo with my phone. The fog was too dense to see much. I texted my husband, Don, that I had reached the turn-around poing at 5 hours and 20 minutes. If I could stay on this pace, I would break 11 hours. I walked back down the climb at the same pace I walked up – not very fast. The trail was too slick to run.

At mile 28, back at Dumont, I stopped to get my gloves out of my drop bag and went to the bathroom for the first time. For the most part, I had run alone most of the day, which made for a tough second 25 miles.

The next four miles had me running though puddles and streams with no way to keep my feet warm. My second pair of gloves were soaked, the rain was coming down harder, and the temperature was dropping. I was shivering. It took about an hour to cover those four miles. At mile 32, I was elated to have run this far, and to have only 18 miles to go. I took off my soaked gloves and noticed my fat fingers and worried about hypoatremia, a metabolic condition in which there is not enough sodium (salt) in the body fluids outside the cells. Common symptoms include: Abnormal mental status Confusion; Decreased consciousness; Hallucinations...so I made sure to eat chips and fill my pack with electrolyte mix.

The next five miles seemed like 10 and was the most challenging part of the day. There was increased wind at my face, stream crossings, climbing to a higher elevation and more snow. I was not having that much fun, could not enjoy the scenery, and could not run faster then 15-minute miles. I hate being cold.

At the mile 37 aid station, a volunteer gave me her husband’s gloves and helped pulled by hat from my Nathan pack. Only 13 miles to finish and I was at 8 hours, 10 minutes leaving that aid station. My goal was to make it to mile 44 at 10 hours, then breeze the last six miles downhill. I ate fig newtons, cookies, and more to help keep my body temperature up because I knew it would be two hours before I reached the next aid station.

I took off and felt good for a couple miles, then I was mentally and physically done. I did not look at my watch. I walked a lot during this seven-mile stretch, my heart rate dropped, and I was just cold. My motivation to run was to keep warm while trying to maintain a 15-minute-mile pace. Finally, I looked at my watch: 9 hours 55 minutes. I turned the corner, saw the last aid station tent, and Don.

Don was a volunteer EMT for the race. He started his shift at 5:00 a.m., and waited for me to get back to that aid station. I asked him to walk the last six miles with me. My quads were shot and I knew I had no ability to run downhill.

He gave me his jacket and gloves. I could not stop crying because I was so cold and my entire body hurt. I could not move fast enough to stay warm. I was so happy Don was with me at this point. We walked about two miles in 50 minutes. I looked at my watch – 10:50 – and got the mental energy to get my legs moving because finishing under 12 hours was still achievable. I started to trot downhill, dropping Don behind me. As we approached lower elevations it got warmer and that gave me energy to jog. I had tears running down my cheek as I finished, this time tears of joy to have completed a 50-mile run.

My final thoughts on Ultra and Ironman Training.
1. Training for Ironman prepared me to complete a 50-mile run. Ironman training involves the same strength and endurance and nutritional components required for a 50-mile trail run. What I lacked in my training is sport specificity, especially for the challenges of the RRR run course at elevation. I obviously knew I would have been better off training up and down the hills of Horsetooth Mountain Park, Towers Road, or similar terrain to strengthen my legs and improve my downhill running skills so I did not have to walk the last six miles.

2. I am convinced my alternative BeachBody p90x and Insanity programs strengthened my tendons, ligaments, and stabilizing muscles that gave me more confidence that my body would hold up to an Ultra run

3. I doubt training for an Ultra run alone will help my Ironman speed and fitness. I can’t say I want to do the typical 50-mile training schedule involving back-to-back long runs on the weekend (20 plus then 10-20 miles the next day).

4. If I do another 50 mile run I will commit to running on trails and focus on trail-specific uphill and downhill miles and technique. I will also continue biking because I enjoy it – biking strengthened my quads, which helped get me up over the hills.

5. I was conservative, running 12-15 minute miles for my first Ultra. I would have had more fun if I was faster, so that’s something for me to think about before I run another one.

Thank yo to my sponsors Timex, Newton and Powerbar for supporting me though my 2011 season full of adventures!

Special thanks to Joy Rasmussen for making me feel at home while in Steamboat and thank you to Fred Abramowitz for allowing me to enter his race.

Boulder Sunset Triathlon

2011-09-06T13:04:00.001-07:00

When I signed up for the Tri For Your Cause Boulder Sunrise and Sunset triathlons back in December, I was interested in racing an Olympic-distance course that was not hilly like Loveland Lake to Lake and Boulder Peak. As a bonus, Athletes in Tandem was one of more than 100 not-for-profit organizations I could choose to fundraise for as a race participant. I chose AiT, a new organization started by my friend Dennis Vanderheiden, as my Tri For Your Cause charity.

I first got involved with AiT in April, pushing my first AiT partner at the Horsetooth Half Marathon (link to my race report). It was such an exhilarating experience, it made me want to do a triathlon with AiT and help raise money for more chairs, trailers and rafts so more athletes could participate in events and increase awareness.

The month of May was hectic – coaching Rocky Mountain High School and getting ready for Pelican Fest Triathlon as a race director. By the time the Boulder Sunrise came around on June 4th,I had done no fundraising and paid the $50 minimum fundraising amount so I could do the race.

July brought my second event with Athletes in Tandem. The Urban Assault.

August brought my third AiT event, the Georgetown to Idaho Springs Half Marathon (link to race report). This race was a great reminder to get my Tri For Your Cause fundraising page updated for the September Boulder Sunset, three weeks later.
Five days before this Olympic-distance event, Dennis asked me if I wanted to pull/push an athlete. I had only pushed a stroller twice, and had never pulled a raft or bike trailer. I figured there has to be a first time for everything, and this past Saturday Andrew and I completed the Boulder Sunset in 3.5 hours.

Thank you for all your donations to Athletes in Tandem. The $400 will help purchase another chair to pull behind a bike.

Solo Act or Team Player

2011-09-06T06:47:00.000-07:00

Into my 19th season of racing triathlons, and after finishing 13 Ironman events, I almost always train alone. A few of my workouts are with athletes I coach. As a coach, the bulk of what I do is provide coached group workouts for others, to help keep them motivated and on track. When it comes to my own workouts, I enjoy the solitude and training at my own pace.

I would like to do a few rides with a group of triathletes who are faster than me, but most groups I have tried to ride with are usually too fast or two slow for me, or involve structure that is not part of my training plan, i.e. hills or intervals. I like group track sessions, but the one I could attend for three weeks this summer meets on Tuesday at 6:00 p.m., which is not a great time for me to run fast. Masters swim programs often involve sets that give me too much rest and I never feel like I get my desired swim workout. Otherwise. I tend to swim the masters swim workout written on the board.

My long runs and rides are my thinking/processing time. I tend to create athlete training plans for the people I coach, and get inspired to write an article or blog while riding. Being able to self-monitor is very important in long races, and training alone on long rides and runs is the best way of achieving this for me. I do most of my swim training in pools. I don’t push myself in group open water sessions and tend to get distracted by helping others get comfortable in the open water, acclimating to the temperature or learning how to breathe or sight more effectively.

With work and family obligations, I can't be held up by other people's schedules. When training for Ironman Hawaii, my season tends to feel long, and it would be nice to have a riding partner for the long bike rides that are required. It can get a bit stale, boring and tough to stay motivated by the middle of September.

Don’t get me wrong, I love running and biking in the fall; but actually having to train for an Ironman in October can sometimes be a struggle. This season I am not preparing for a fall Ironman, and plan to enjoy some leisure time mixed in with some epic training rides. I will most likely seek out a few training partners, which should be easier for me this year. I’ll have the freedom to follow their training schedules, since I will not have one after 70.3 Worlds.

The upside of training with partner or group:

•Motivation and the prospect of being "pulled" to work harder by stronger athletes.
•You can learn a lot very quickly from other, more experienced triathletes.
•The miles on the bike can go by quickly if you have others to chat with.
•Swimming with a masters swim group with pool-based coaching is very helpful. The coaches tend to push you that little bit more or correct stroke flaws you might not be aware of.
•Training with others and observing them can help you improve or detect technique flaws, as well.

The downside of training with a partner or group

•One training plan does not fit everyone. You need to stick to a plan – your plan, and your workouts – and sometimes the group dynamic does not permit that.
•You give up the control of setting your own schedule and can end up relying on other people.
•Training alone can also be very good for mental toughness, if you are honest with your efforts. Remember, one good workout done at the right level of effort and with good form beats five crappy workouts done without thought.
•Your training partner/group is most likely training for different events than you are, and have their own schedules to follow. (is this redundant to the first bullet? Can they be combined?)
•In triathlon, you race alone – not in a group. While training for an Ironman, solitary training gets you used to long periods of time on the course that you will spend with only your own thoughts for entertainment or annoyance.

My advice

•Get a good plan based on your current level of fitness and, if possible, get some feedback from a local coach to check in on your form occasionally.
•Most people do their long rides on the weekends, which is the perfect time for you to line up riding buddies to go for some or all of your long rides. This makes it somewhat of an adventure, but also makes it more safe. It’s also a good idea to switch up your long run. If you do your long ride on Saturday or Sunday, get in a long run on a Thursday.
•When training for a long event, I recommend training solo for at least 50 percent of your long distance miles. This avoids the urge to slow your pace or work to keep up with or beat your training buddy and take your training session into the wrong training zone in the process.
•When you have a hard session, based on your individual training plan, it can be good to have a stronger training partner around to make you push a little harder.
•Train alone during the weekdays (it is easier to schedule), and with friends in the weekends when you do your longer sessions. That way, you can get your big miles in with a bit of socializing,, and the miles tend to go by a bit quicker.
•It is important to train properly, at your fitness level, but you probably get something else out of spending a day riding with friends. You may or may not go as fast as you would individually, but you are likely to have enjoyed the ride. Unless you are an elite competitor and are going for a spot on the podium, it is better not to get obsessed. Train, sweat, and share the "punishment" with friends.

Wendy Mader, MS, USAT, TRX certified, aka WonderWoman, is a Heath, Wellness and Sport Coach living in Fort Collins CO. She coaches high school, college and adults. Please follow me on facebook profile Wendy Mader and t2coaching and twitter (t2coachwendy) and mhttp://t2coaching.blogspot.com/
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P90X2 Pre-Order NOW

2011-09-04T07:21:00.001-07:00

I ordered my copy of P90X2. You can preorder though me through 9/5. Create your free member profile at www.getfit-getstrong-getfast-getwendy.com and I will be your FREE BeachBody coach and help you with your fitness and nutrition program whether you order p90x2 or another home based fitness DVD or fitness program.

Preorder and receive:

1. FREE S&H ($40 value)
2. 2 FREE bonus workouts
3. Entry to a weekly prize drawing and a chance to have Tony Horton deliver your P90X2 to your door! PLUS the payment is not due till DECEMBER!
4. Delivered by Christmas
5. Your CC won't be charged until P90X2 is shipped

How is P90X2 different from P90X®?

A. Consider P90X2 the next wave in applied science for body transformation. Like P90X®, it's a complete 90-day program, but with all-new, cutting-edge workouts grounded in the most modern thinking in sports science. It takes the principles of the P90X® concept and cranks up the intensity with exercises that
demand every ounce of your balance, agility, core strength, and athleticism.

There are three kits, Base $119.95, Deluxe $239.85, and Ultimate $299.85!

The P90X2 Workouts
• X2 Core
• Plyocide
• X2 Recovery and Mobility
• X2 Total Body
• X2 Yoga – an hour and five minutes of strength based Hatha flow
• Balance + Power
• Chest & Back and Balance
• X2 Shoulders & Arms
• Base & Back
• PAP Lower
• PAP Upper
• X2 Ab Ripper
• V Sculpt – Deluxe Pack
• X2 Chest + Shoulders + Tris – Deluxe Pack

The P90X2 Nutrition Guide
If you’ve been on our site, you know we have broken down every aspect of the P90X Nutrition Guide in our P90X Nutrition Guide Made Easy post. You can expect similar service once this is in my hands. It’s going to be very different from the P90X Nutrition Guide, because it will be broader in scope. The P90X2 Nutrition Guide will cater to vegans, vegetarians, pescitarians, paleo (yes) and an assortment of other nutritional theories. Basically its going to be fully comprehensive nutrition for you, depending on how you want to eat. I’m a Paleo guy for the most part. I have to make exceptions to support my endurance training, but when I can shun grains I readily do. The plans going to have that covered because there are 27 diet guides in the P90X2 Nutrition Guide. How cool is that?

www.getfit-getstrong-getfast-getwendy.com
Let me know if you have questions

Wendy

2011-09-04T07:19:00.000-07:00

Three Age Group Wins

2011-09-03T19:41:00.000-07:00

June is earlier in the season than usual for me to be racing. These past three years I am not able to get in much training until June 1st and prefer to race in the fall, August is when I start to be on form. To motivate me balance my work schedule with training though the spring, I signed up for three triathlons and a century ride during June. Given my busy Fall/Spring coaching schedule and successful June racing, my plan to stay motivated, as well as my approach to training, have been paying dividends.

Swim: I raced the Boulder Sunrise Olympic Distance race for the first time on June 4th. I swam an unusually fast time for a 1.5 k; the swim course must have been short. On June 12, I made up for that short 1.5 k by swimming a long 1.2-mile course in Kansas as part of the half iron there. Two weeks after Kansas, I raced my normal 1.5 k at the Loveland Lake-to-Lake Triathlon. In all three races, I was first out of the water in my age group. That was a bit of a surprise, since I took five months off swimming and have been averaging about one swim a week for the past three months. That rest seems to be paying benefits, not only in my swim, but in my biking and running, as well.

Race Photos pictures

Bike: I felt strong at each race. The three courses featured very different terrains, and were of varied distances, as well. The Boulder Sunrise course was somewhat rolling, with a lot of downhill. Kansas was a “bacon strip,” roller after roller, not much flat terrain, while Loveland was largely flat with three steeper hills. I rode the fastest bike split in my age group on all three courses. I’m happy to be getting stronger on the Orbea Ordu.

Run: I found myself leading all three races after the bike, and I was worried about hanging on to my lead during the run, particularly since I spent many races over the past two years walking due to injury. I spent the winter doing core/functional strength training and injury prevention, including the incorporation of some things I learned at MovementU. In the Boulder Sunrise I finished a solid 10k, and finished first overall. In Kansas, I ran my fastest-ever half marathon and won my age group, finishing as the fifth amateur and earning a slot to the Las Vegas 70.3 Worlds. In Loveland I ran 90 seconds faster than I did in Boulder, winning my age group and finishing third overall.

I had a busy and successful June, especially for me. It is clear to me that my training and (PowerBar nutrition plan, Nathan Hydration, Timex ProTrainer, Newton Shoes) are working, and setting me up well to peak for IM Lake Placid July 24th. My focus this year is on Lake Placid (now Worlds in Vegas), and I have also changed my nutrition plan during these preparation events. Instead of Power Gels, I am racing with Power Bites, and mixing my water bottles with Nathan Electrotype instead of the Gatorade I have used in the past.

Thanks Team Timex!

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Number 13

2011-09-03T19:38:00.000-07:00

Having done Kona Ironman the past four years, and struggling the last two, I planned on taking 2011 off from Ironman-distance racing. Thankfully, my buddy Kirsten signed me up for IM Lake Placid, as I did want to see how I would do at age 38. Maybe I had another 2008 performance in me.

I had raced Lake Placid 2002, still young and not that familiar with Ironman training and nutrition. I was injured in 2002 and intended to stop after the bike, but since I was in 16th place I ran out of transition, and then walked. I ended up finishing in 12:40. This year it was all about going back and running the marathon.

Temperatures were unseasonably warm. I was so happy to hear the water temperature was 77 degrees and it was a non-wetsuit race. I lined up front and center 10 minutes before the cannon, caught a good draft, and swam over the cable, about 2 feet below us, a cable lines the rectangular course with buoys. I felt strong, and exited the water in 56:40, faster than the pros! Pretty good, considering my lack of swim training — only two minutes slower than 2002.

Back in 2002, young and naïve, the only part of the bike course I remember was the downhill. I remember thinking most of the course was mostly downhill except the first 10 miles. Maybe they changed the course over the years. I did not remember the last 10 miles being so hilly (Papa, Momma and Baby Bear climbs). The Lake Placid bike course is not a fast course. Either way, despite my left leg tight and numbness within the first 20 miles, an issue I have been battling since I started riding a tri back in 2009, I held my own up the climbs and enjoyed the course. I enjoyed this ride more than any other Ironman event because of the beauty, the challenge, the cooler temperatures, and my focus was to be able to transition from the bike to run a strong marathon. I rode the first loop fairly conservatively, keeping to my nutrition plan of PowerBites and Ironman Perform/water. I was able to push the second loop and finished strong. I finished in 5:54, the same split as 2002, 3rd in my age group.

The days leading up to Ironman my calf was giving me some issues. Thanks to Cassie and her ART technique – she treated me the previous two days – my calf tightness was not a factor. My left hamstring and glute were surprisingly giving me problems. My left leg shut down. The tightness affected my stride. I cruised at a descent pace though mile 10. Then my legs just wanted to stop running. The only part of the course that felt good was running uphill! I promised myself I would not walk between aid stations. I really wanted to walk the last seven miles – I’ve been there/done that in Kona in 2010 – so I just focused on form and cadence and kept moving forward. I never ran at such a low heart rate and intensity level, as indicated by my Timex Pro Trainer. Despite my low effort run, I still ran 3:56, two hours faster than in 2002. Of course, I was happy – I was running!

I was so motivated to hear the cheers (Go Timex!), and see the Timex Crew on the course and in the crowd. I was internally and externally smiling the entire day. Congrats to teammates Jackie and Marie on their strong marathons and top 10 finishes. I am so proud of Marie to rally after fixing a flat tire. Keith, Dave, Max, Herbie and the rest of the crew ROCKED IT this year.

Win some, don’t win some – I am driven by the challenge of figuring “it” out, and each year brings on new challenges. Next on my calendar, back to my swimming roots, my first 10k Horsetooth swim in the reservoir above Fort Collins on August 7th. In the meantime I will tweak my tri bike position following the guidance of my bike fitter friend Scott Taylor from SBR sports in Utah since my previous fits have not done the job. Maybe Orbea will let me borrow a road bike for Vegas 70.3 Worlds.

Thank you Timex, PowerBar and Newton, friends and family for supporting me all these years!

Trifecta

2011-09-02T06:37:00.000-07:00

In 2010 I was the Boulder Irongirl winner and was comped an entry into the 2011 race. Since Irongirl was one of my strongest performances in 2010 I decided I would definitely be back to defend my title.

Two months before Irongirl 2011 I found out about a GOTRIbal contest to have dinner with Chrissie Wellington on August 26th, the night before Irongirl. I was one of 10 winners chosen. Two weeks before Irongirl I found out I could stay at my friend’s house in Steamboat so I registered for the Steamboat Triathlon. The race was August 28th, the day after Irongirl.

The Trifecta weekend. Friday night dinner with Chrissie, Irongirl Sprint Saturday followed by Steamboat Olympic Distance Triathlon Sunday.

I drove to Boulder Friday afternoon, enjoying a long chat with Dave Ward, Diamond BeachBody coach, then stopping to pick up Dura Race Wheels in Berthoud from my Timex Teammate Kim Hager. Thanks Kim! I picked up my race packet at the Boulder Reservoir before heading to Bacco for girls night out with Chrissie. There, 10 wonderful GOTRIbal women shared stories, laugher and friendship (refer to blog post Dinner with Chrissie).

Saturday morning I headed to Boulder Rez to race the Irongirl Sprint Triathlon (400 swim, 17 mile bike, 5k run). Coming off Ironman Lake Placid on July 25th and the Horsetooth
10k Swim the previous weekends, I did not know what to expect when it came to racing a sprint, since I have not been doing traditional speed workouts***.

The Irongirl course is the same at the Boulder Sprint Triathlon course expect only a ¼ mile vs ½ mile swim. I was in the 4th wave and seemed to have passed most women in the first 3 waves. It felt good to run to t1, no nagging ankle or calf pain. The bike course was fast, I averaged 23.5 mph. Quick t2. Again if felt so good to run without any injuries holding me back, quick leg speed and calm breathing. I knew I was gonna have strong finish and was blown away by my 19:29 5k time. I was pleasantly surprised with the results of my race on Saturday. I beat my time from 2010 by 2 minutes.

After awards I quickly transitioned to my car. Drove 75 minutes to Fort Collins, lots of traffic, to let the dogs out. Then picked up my husband Don on my way up Poudre Canyon, 3 hours to Steamboat. After arriving in Steamboat, packet pickup, dinner with friends, the leg fatigue was setting in. I spent $6 for 20 lb bag of ice followed by a 20 minute ice bath, the ultimate recovery before bed. http://running.competitor.com/2011/08/videos/recovery-the-ice-bath_15966

My legs felt great Sunday morning. I had no expectations for my race performance other then to do what I could on that day. I was having a great weekend already.

Racing Steamboat on Sunday was my first time doing the entire triathlon. I had been there the first year and swam as a team which made me aware of the weeds in Catamount Lake. The bike and run course is rolling, a fair course for those that are strong climbers and those that prefer flat lands. The rollers were not that steep, short enough to sit or stand and power over. I had some moments on the bike that I was not pushing myself, the thought that someone might pass me on the bike kept me focused to push harder when I caught myself slacking. I was surprised to average 23.2mph even more surprised how good my legs felt on the run. The most difficult part of the run was the steep hill at the turnaround. In the end, I raced my fastest finish time for an Olympic distance triathlon and was the overall winner of the Steamboat Triathlon.

The weekend ended with a drive back to Fort Collins from Steamboat Springs. Two days, two distances, two wins, plus an amazing dinner with a world-class leader and triathlete and a great group of peers.

Here are pictures and a video from the race. The weather was perfect Sunday.
http://www.steamboattoday.com/photos/galleries/2011/aug/29/2011-steamboat-springs-triathlon/

*** My “untraditional” approach to speed work consisted of Insanity the Asylum, a 30-day BeachBody program I started on August 1st. I had completed Insanity and P90X in the winter 2010 and spring 2011 as an injury resistance program then stopped in May to focus on Ironman training. After completing Insanity, the next step in the progression is Insanity the Asylum. Having some left leg pain from from Ironman Lake Placid, I was able to minimize the pain in August spending some time with adjusting my bike fit and strengthening my glutes/core with Insanity the Asylum.
www.getfit-getstong-getfast-getwendy.com

Dinner With Chrissie Wellington

2011-09-02T06:27:00.000-07:00

As Tanya Maslach posted a few months ago "What would you do for the opportunity to enjoy a nice casual dinner and a long chat with Chrissie Wellington? A woman who continues to shatter her own world records on course after course around the world. A woman who shows humility and service in everything she does or says. A woman who makes us laugh with her witty humor, makes us think with her intelligent prose and makes us gasp at her penchant for eating large volumes of grub. A woman who is driven by something bigger than herself and her finish times. A woman who is setting more and more records outside the sport of triathlon and paving the way for women to say "I Can" and "I Will."

As the GOTRIbal Expert Swim coach living in Fort Collins, CO, I summited my desire to meet Chrissie and was announced as a winner August 1st to meet 10 other GOTRIbal women Friday night August 26th. This was perfect timing, as I was already going to Boulder to race Irongirl and defend my 2010 title the next day (race report to come).

I drove to Boulder Friday afternoon, stopping to pick up Dura Race Wheels in Berthoud from my Timex Teammate Kim Hager. Thanks Kim! I picked up my race packet at the Boulder Reservoir before heading to Bacca, an Italian restaurant just off Broadway, for girls night out with Chrissie. Walking distance from where Chrissie Wellington lives.

Getting the Most from Your Coach

2011-08-29T04:35:00.001-07:00

My goal as a coach is to help you reach your athletic goals through education, mentoring, and creating highly customized training plans for you. In order for you to show positive growth in the direction of your goals, there are several things that will help us work together most productively. Here are some ideas for making the most from my coaching.

COMMUNICATION
The better I know how you respond to your training, the better I can create the best training plan for you. My coaching services are set up to allow, encourage, and foster high levels of communication. I will frequently check in with you via phone or email.

Communication is a two way street. To make the most of my coaching, I encourage you to actively keep me posted on how you are doing, and to be as honest as possible with yourself when doing so.

For example:

• If your schedule changes and you alter your training, let me know. If you have questions about how to make such alterations I will help you.

• If you know in advance, even a day or two that work or other factors may take up more of your time, let me know and I can help you to adjust your training in a way that will best keep you on the path to your goals.

• If you are feeling tired, DEFINITELY tell me. Fatigue is NOT a sign that you are training well, you are NOT on a good path to athlete improvement. Growth as an athlete is a function of the wise application of both training stresses and opportunities for recovery. An athlete who is on a good course should feel strong, energized, and eager to train. One of the most important things you can do to help me make sure your ongoing training load is appropriate for you is to tell me if your energy levels are low, especially if you are becoming sick.

HELPING YOU HELP YOURSELF
A training plan does not make great athletes. I take pride in putting thought into your training plan, ultimately it is up to you to go out and make your goals and dreams reality. Trust that you are receiving the highest quality training program designed to maximize your performance. However, it is WHAT YOU DO with the training information and other suggestions that really count. If you receive a plan that recommends, X, Y and Z you should do X, Y and Z unless you are too tired to do so, the conditions are too dangerous, or your schedule has changed and will not allow it. It is the EXECUTION of well-design training plans that will help you progress towards your goals. I welcome and will always use your feedback together with my knowledge and experience to create a plan that will best help you attain your goals. My role is to help you help yourself in your process as an athlete.

IT’S IN THE DETAILS
Pay attention to the details of your training plan. You monthly plan is developed with a larger picture in mind. Each workout is intended to establish specific aspects of your performance potential. The details, the type, duration, and intensity of training are important.

If you tell me that you feel like the workout is too easy or you are not doing enough of a particular kind of training I want to work TOGETHER with you to create the best course of action that takes you to your goals. If you are unsure why you are training a particular way, let me know and I will explain more clearly the reasons for the workout.

Please ask “why” if you don’t understand something. Informing you of “why” you are training a given way empowers you to execute your training with the greatest quality you can. This will create the best results for you.

If you decide on your own that the training plan is not right and slightly alter what you do, then you should know that you are not getting the most from my coaching. I recommend specific types, durations, and intensities to help you train to reach YOUR stated goals. You will be cheating yourself by not paying attention to the details of your prescribed training. Pay attention to the details and you will get the most from my coaching.

HEALTH IS YOUR #1 PRIORITY
There is NO way to perform at your best without optimal health. Health requires you to manage all the stressors in your life while allowing the optimal function and harmony of all your bodies systems. NO training program will foster ideal development or ideal performance if a person is stressed and unhealthy. This could be the result of a rough work situation, family life trouble, school trouble, poor nutritional habits, commute stress, or similar factors.

If you want to maximize your development and performance as an athlete, and make the most from my coaching, then make sure you do everything in your power to live as healthfully as possible.

I make a big effort to go way above and beyond simply the training aspect of conditioning for a sport. I encourage you to do all that you can to create and continually improve upon your overall health. I am excited at the opportunity to work with you help you to pursue your athletic goals.

Please email me at any time if you have questions bout your health, fitness or sport.

Click here to view more about what coaching involves and prices

Wendy Mader
www.t2coaching.com
www.getfit-getstrong-getfast-getwendy.com

Getting the Most from Your Coach

2011-08-29T04:35:00.000-07:00

My goal as a coach is to help you reach your athletic goals through education, mentoring, and creating highly customized training plans for you. In order for you to show positive growth in the direction of your goals, there are several things that will help us work together most productively. Here are some ideas for making the most from my coaching.

COMMUNICATION
The better I know how you respond to your training, the better I can create the best training plan for you. My coaching services are set up to allow, encourage, and foster high levels of communication. I will frequently check in with you via phone or email.

Communication is a two way street. To make the most of my coaching, I encourage you to actively keep me posted on how you are doing, and to be as honest as possible with yourself when doing so.

For example:

• If your schedule changes and you alter your training, let me know. If you have questions about how to make such alterations I will help you.

• If you know in advance, even a day or two that work or other factors may take up more of your time, let me know and I can help you to adjust your training in a way that will best keep you on the path to your goals.

• If you are feeling tired, DEFINITELY tell me. Fatigue is NOT a sign that you are training well, you are NOT on a good path to athlete improvement. Growth as an athlete is a function of the wise application of both training stresses and opportunities for recovery. An athlete who is on a good course should feel strong, energized, and eager to train. One of the most important things you can do to help me make sure your ongoing training load is appropriate for you is to tell me if your energy levels are low, especially if you are becoming sick.

HELPING YOU HELP YOURSELF
A training plan does not make great athletes. I take pride in putting thought into your training plan, ultimately it is up to you to go out and make your goals and dreams reality. Trust that you are receiving the highest quality training program designed to maximize your performance. However, it is WHAT YOU DO with the training information and other suggestions that really count. If you receive a plan that recommends, X, Y and Z you should do X, Y and Z unless you are too tired to do so, the conditions are too dangerous, or your schedule has changed and will not allow it. It is the EXECUTION of well-design training plans that will help you progress towards your goals. I welcome and will always use your feedback together with my knowledge and experience to create a plan that will best help you attain your goals. My role is to help you help yourself in your process as an athlete.

IT’S IN THE DETAILS
Pay attention to the details of your training plan. You monthly plan is developed with a larger picture in mind. Each workout is intended to establish specific aspects of your performance potential. The details, the type, duration, and intensity of training are important.

If you tell me that you feel like the workout is too easy or you are not doing enough of a particular kind of training I want to work TOGETHER with you to create the best course of action that takes you to your goals. If you are unsure why you are training a particular way, let me know and I will explain more clearly the reasons for the workout.

Please ask “why” if you don’t understand something. Informing you of “why” you are training a given way empowers you to execute your training with the greatest quality you can. This will create the best results for you.

If you decide on your own that the training plan is not right and slightly alter what you do, then you should know that you are not getting the most from my coaching. I recommend specific types, durations, and intensities to help you train to reach YOUR stated goals. You will be cheating yourself by not paying attention to the details of your prescribed training. Pay attention to the details and you will get the most from my coaching.

HEALTH IS YOUR #1 PRIORITY
There is NO way to perform at your best without optimal health. Health requires you to manage all the stressors in your life while allowing the optimal function and harmony of all your bodies systems. NO training program will foster ideal development or ideal performance if a person is stressed and unhealthy. This could be the result of a rough work situation, family life trouble, school trouble, poor nutritional habits, commute stress, or similar factors.

If you want to maximize your development and performance as an athlete, and make the most from my coaching, then make sure you do everything in your power to live as healthfully as possible.

I make a big effort to go way above and beyond simply the training aspect of conditioning for a sport. I encourage you to do all that you can to create and continually improve upon your overall health. I am excited at the opportunity to work with you help you to pursue your athletic goals.

Online Monthly Coaching
Please email me at any time if you have questions bout your health, fitness or sport.

Wendy Mader
www.t2coachign.com
www.getfit-getstrong-getfast-getwendy.com

Brick Sandwich

2011-08-24T06:31:00.000-07:00

A couple of weeks ago my buddy Jon Geller and I were discussing bricks – a bike ride followed by a run. He mentioned he had started doing bike, run, bike bricks – riding to various trails, locking his bike at the trailhead, then running before riding home. I remembered I had done that once last year while training for the Colorado Marathon. I wanted to run down Rist Canyon, but did not have a car to drive up, so I rode up Rist Canyon to the mailboxes at mile marker 14, ran two miles up to the top, then four miles down (passing my bike on the way), then two miles back up to my bike to ride home.

Two weeks ago I decided it was time for another Brick Sandwich (running in the middle of your ride). I packed my Nathan with PowerBar Endurance and some PowerBites, along with my Newton Trail shoes, and rode up and over Rist. I locked my bike at the Stove Prairie School, then ran 45 minutes (25 out, 20 minute back on Old Flowers road. My pace was slow, and my calves were screaming from riding so hard up Rist Canyon. I got back on my bike, rode up and over into Rist, then down the canyon and home. My total time was four hours, and I felt great.

Sunday I did another Brick Sandwich. Once again, I packed my Nathan with PowerBar endurance and a few bags of Powerbites and put on my Newton trainers. This time I rode though Buckhorn Canyon, watching the Gran Fondo racing down the canyon as I went up. This was a great day to ride this course, with so many riders and people watching the event, not to mention having EMTs (including my husband) stationed at Stove Prairie School. I felt my bike would be very safe locked up by the school again. This time I had my Timex Global Trainer so I could track my elevation and distance ran.

Here are my results. 30 miles riding up, 2,500 feet of elevation gain though Buckhorn. I started my run at 7,300 feet at the base of Old Flowers Road and gained 1,000 feet of elevation on my run. I turned around at 8,334 feet of elevation after running five miles in an hour – Old Flowers Road has some very steep sections. It took me 50 minutes to run down. As I approached my bike around noon, the EMTs were leaving the station, as all of the Gran Fondo riders had come though that area. I got to say hi to my husband before heading back down Buckhorn Canyon.
Total time: 5:45. 60 miles of riding plus 10 miles of running. Thank you to the event volunteers for filling up my water bottle even though I was not in the event.

Getting Faster on Your Bike

2011-08-24T06:14:00.000-07:00

Get Faster on Your Bike

Whether you are looking for some late-season bike fitness or planning how to get faster in 2012, below are 10 tips to riding faster:

1. Do a bike fitness assessment to determine where you are. If you don’t have that baseline assessment, it is difficult to know what you are capable of.
2. Use a Heart Rate Monitor or Power Meter and find what your zones are so you can train in those zones. Also, don’t forget that zones change over time. The most accurate way to determine your zones is to be tested every 6-8 weeks as your fitness changes.
3. Get a bike fit and become more efficient at riding on your racing bike. Focus on your pedal stroke. If you are not transferring power through the entire stroke, you will not get to maximum speed.
4. Do interval training. Your body needs to know what 100% feels like, and get used to it. Intervals are nowhere near fun, so make sure you rest well and recover.
5. Take recovery seriously if you are training at a high intensity. Most of the benefit from a hard workout comes from the recovery.
6. Mix up your weekly training with speed and recovery workouts. Spending too much time riding moderately hard while preparing for an event is only going to allow you to ride moderately hard in the event. Train fast and recover.
7. Go on group rides with people who are slightly faster than you. It's either keep up, or get dropped. Pretty soon you will be keeping up.
8. While drafting is illegal in many triathlons, practice riding in pace lines. It gets you conditioned to riding fast, since by default the pace line progressively increases the pace.
9. Depending on where you are in your season, follow a popular progressive training approach.
• Start with efficiency (learning proper technique), since establishing that provides the foundation for everything else.
• Build technical endurance.
• From there, add in really low cadence strength work. You almost can't go too low. Whether on hills or flats, do increasingly longer intervals where you get your turnover down to the 50 to 60 rpm range.
• Once you force your legs to handle that higher load, then you can work on power and turning that higher wattage/effort over faster/at higher RPMs.
10. If you have been in the sport for a while and want to take a non-traditional approach, build speed before endurance. Use your summer/fall base fitness and focus on lactate threshold workouts in the winter so you are fit and faster come spring. Then start your longer aerobic base riding in the spring.

Workout and Win $$$$$

2011-08-20T15:31:00.000-07:00

Unfortunately many people do not workout and eat right for their health and wellbeing or simple the enjoyment of their activity.

If that describes you and need extra incentive to workout, take the BeachBody Challenge. Join Team BeachBody for FREE at www.beachbodycoach.com/t2coachwendy or just pay $2.99/week for more club benefits. I will coach you for FREE and help you get in shape.

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Commit to your fitness in The Beachbody Challenge™, and you can win $500 just for logging your workouts into WOWY SuperGym®. It's easy to enter. Message me and I will guide you though the process.

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Train alone or with a group

2011-08-17T06:11:00.000-07:00

Into my 19th season of racing triathlons, and after finishing 13 Ironman events, I almost always train alone. A few of my workouts are with athletes I coach. As a coach, the bulk of what I do is provide coached group workouts for others, to help keep them motivated and on track. When it comes to my own workouts, I enjoy the solitude and training at my own pace.

I would like to do a few rides with a group of triathletes who are faster than me, but most groups I have tried to ride with are usually too fast or two slow for me, or involve structure that is not part of my training plan, i.e. hills or intervals. I like group track sessions, but the one I could attend for three weeks this summer meets on Tuesday at 6:00 p.m., which is not a great time for me to run fast. Masters swim programs often involve sets that give me too much rest and I never feel like I get my desired swim workout. Otherwise. I tend to swim the masters swim workout written on the board.

My long runs and rides are my thinking/processing time. I tend to create athlete training plans for the people I coach, and get inspired to write an article or blog while riding. Being able to self-monitor is very important in long races, and training alone on long rides and runs is the best way of achieving this for me. I do most of my swim training in pools. I don’t push myself in group open water sessions and tend to get distracted by helping others get comfortable in the open water, acclimating to the temperature or learning how to breathe or sight more effectively.
With work and family obligations, I can't be held up by other people's schedules. When training for Ironman Hawaii, my season tends to feel long, and it would be nice to have a riding partner for the long bike rides that are required. It can get a bit stale, boring and tough to stay motivated by the middle of September.

Don’t get me wrong, I love running and biking in the fall; but actually having to train for an Ironman in October can sometimes be a struggle. This season I am not preparing for a fall Ironman, and plan to enjoy some leisure time mixed in with some epic training rides. I will most likely seek out a few training partners, which should be easier for me this year. I’ll have the freedom to follow their training schedules, since I will not have one after 70.3 Worlds.

The upside of training with partner or group:
• Motivation and the prospect of being "pulled" to work harder by stronger athletes.
• You can learn a lot very quickly from other, more experienced triathletes.
• The miles on the bike can go by quickly if you have others to chat with.
• Swimming with a masters swim group with pool-based coaching is very helpful. The coaches tend to push you that little bit more or correct stroke flaws you might not be aware of.
• Training with others and observing them can help you improve or detect technique flaws, as well.

The downside of training with a partner or group
• One training plan does not fit everyone. You need to stick to a plan – your plan, and your workouts – and sometimes the group dynamic does not permit that.
• You give up the control of setting your own schedule and can end up relying on other people.
• Training alone can also be very good for mental toughness, if you are honest with your efforts. Remember, one good workout done at the right level of effort and with good form beats five crappy workouts done without thought.
• Your training partner/group is most likely training for different events than you are, and have their own schedules to follow. (is this redundant to the first bullet? Can they be combined?)
• In triathlon, you race alone – not in a group. While training for an Ironman, solitary training gets you used to long periods of time on the course that you will spend with only your own thoughts for entertainment or annoyance.

My advice
• Get a good plan based on your current level of fitness and, if possible, get some feedback from a local coach to check in on your form occasionally.
• Most people do their long rides on the weekends, which is the perfect time for you to line up riding buddies to go for some or all of your long rides. This makes it somewhat of an adventure, but also makes it more safe. It’s also a good idea to switch up your long run. If you do your long ride on Saturday or Sunday, get in a long run on a Thursday.
• When training for a long event, I recommend training solo for at least 50 percent of your long distance miles. This avoids the urge to slow your pace or work to keep up with or beat your training buddy and take your training session into the wrong training zone in the process.
• When you have a hard session, based on your individual training plan, it can be good to have a stronger training partner around to make you push a little harder.
• Train alone during the weekdays (it is easier to schedule), and with friends in the weekends when you do your longer sessions. That way, you can get your big miles in with a bit of socializing,, and the miles tend to go by a bit quicker.
• It is important to train properly, at your fitness level, but you probably get something else out of spending a day riding with friends. You may or may not go as fast as you would individually, but you are likely to have enjoyed the ride. Unless you are an elite competitor and are going for a spot on the podium, it is better not to get obsessed. Train, sweat, and share the "punishment" with friends.

Wellness Defined

2011-08-16T05:18:00.000-07:00

Message from Coach Kate

"Wellness is the key to a long and healthy life. Many people have the wrong perception of it. Wellness is from the neck up, and fitness from the neck down. Too many people work out every day, but go around with the worst attitudes, which just waste all their physical efforts."

~ Coach Dean Smith

Wellness is a concept with many components and often athletes, young and old, believe they have taken care of it all because they are so active. However, while exercise is a very important part of wellness, it is important not too neglect other components. One other big component is nutrition. With too much junk food, no one can compete at their highest level. I like to tell people to try “mindful” eating. Nothing needs to be forbidden, but if you are thinking about what you are putting in your body, you are less likely to eat too much junk food.

Here are a few thoughts that may also help with healthy eating:

Strive for at least 8 - 10 fruits and vegetables a day. Not only are they very healthy, but if you are eating this much of them, there is less room for bad stuff. Avoid processed food as much as possible. When a food is processed, nutrient value is taken out of it to the point where it has to be “enriched” in order to add nutrients back in.

Develop healthy eating habits. Do you remember what you ate the last time you were starving? You will likely gravitate towards that food again next time you are hungry. Eat healthy foods and you will want healthy foods. The trick is incorporating them in the first place. Focus on forming long-term habits, not short-term dietary changes, and be open minded to new and different food choices.

Consume a colorful variety of foods. Tomatoes, blueberries, dark chocolate, spinach, and apples form a rainbow of nutrient density; vitamins, minerals and anti-oxidants. The more colorful your plate is the better it will be for you.

Don’t fight your genes. Your body type was largely determined before birth, just like your hair and eye color. Individuals on the cover of magazines and infomercials often go to extreme, even illegal, lengths to achieve the "perfect" body. It is far more productive to focus on health and wellness versus targeting the aesthetics of a particular body part. By focusing on a holistic approach to dietary wellness, you will fuel your body more effectively, achieve a healthy weight, and support your immune system.

Wellness is a continuum, and we can all develop concrete goals to improve our personal wellness. Start today with these nutrition tips!

Kate Schulte
Kate@rockymtnwellnesscoach.com
www.rockymtnwellnesscoach.com

Kate@rockymtnwellnesscoach.com
www.rockymtnwellnesscoach.com

Measuring Results

2011-08-14T16:04:00.000-07:00

I’ve had a lot of folks ask me why it takes so long to see results on the scale after they’ve started an exercise program. They also ask how to stay motivated if they can’t see results? Be patient, set some benchmarks and make sure you are measuring body composition and not just scale weight.

Most people believe that as soon as they start exercising, they will lose weight. Unfortunately, this is not always the case. Two things can happen that can cause the scale not to budge. Gaining muscle mass or overcompensating your exercise by eating too many calories.

So how do you distinguish between a gain in muscle or fat? You can either get a skin fold caliper test or be weighed underwater. Most personal trainers should be able to perform a skin fold caliper test. Some health clubs offer underwater weighing for a small fee or if you have a performance training facility in your area get tested there.

To stay motivated instead of focusing on your weight and body composition, start focusing on improvements in your fitness. If you are now to fitness training I recommend doing a cardio respiratory test such as the 3-minute step test, 12 minute run, 1 mile walk or test. Or depending on your sport, you can set your own benchmarks. These tests are easy enough to repeat regularly. You should see improvement in as little as six weeks, especially at the beginning of your exercise program. For people who have been training, you should measure your progress about once every 12 weeks.

When I am training/racing at my best I am regularly performing a run (5k) and bike test (30 minute time trail). One of the reasons I kept getting stronger is that I have regular benchmarks against which to measure my improvement. In fact, the act of measuring alone can help you stay on task. You have to know where you are to guide you to where you want to go.

Another motivation to maintain or continue to increase your fitness is for your health. Changes such as an improvement in blood pressure, your resting heart rate, cholesterol and blood lipid profile are all beneficial and typically are followed by increases in lean mass and decreasing your body fat. Remember, for those getting started, exercise doesn’t have to be hard or at a high intensity to improve your health. For those looking to improve, measured intensity will help you see results quickly.

No matter what, keep moving.

Wendy Mader, MS, USAT Coach. Owner of t2coaching.com. Wendy is the head Coach of Rocky Mountain High School Swim, CSU Triathlon Team, NoCo High School Tri Team and her own Adult Team Trifecta. To find out more send me an email wendy@t2coaching.com

Freestyle Swim Drills

2011-08-14T16:03:00.001-07:00

This is a follow up article from Swimming Freestyle Progression that I wrote September 27th 2010. I presented some basic swimming drills/videos that focused on the three phases of the freestyle stroke. Refer to the article for more info.

1.High Elbow Recovery
http://www.youtube.com/watch?v=F41qXKjFICM
http://www.youtube.com/watch?v=Kxta03KIDl0

2. Hand Entry

http://www.youtube.com/watch?v=3f3QZP672Tk
http://www.youtube.com/watch?v=Kxta03KIDl0

3. Underwater pull

http://www.youtube.com/watch?v=HIqs4wAAipw
http://www.youtube.com/watch?v=p93a9ktcV4c

Below are more under water views of the drills above and some new drills to continue to progress and improve your freestyle mechanics. Notice in all these drills I continue to rotate my body from hip to hip, catch under water keeping elbow high, then pull deep under my body past my hip for maximum propulsion

1. Under water view fist drill. Notice the angle of my hand/elbow/shoulder as I enter and pull, slight elbow bend, http://www.youtube.com/watch?v=b2uUSEkX3v0

2. Under water view of Head out of Water drill

http://www.youtube.com/watch?v=Mv4E3ocazF0
3. Under water view of one arm only drill

http://www.youtube.com/watch?v=Uy2gMfQkXOw
4. Under water swimming side view http://www.youtube.com/watch?v=BNt8sjM-xkA
5 . Double pump drill for high elbow recovery and body balance

http://www.youtube.com/watch?v=p93a9ktcV4c
6. Above water view of one arm only http://www.youtube.com/watch?v=gTCZsNckhvE
Side above water view http://www.youtube.com/watch?v=BvIAIHuI0U8

Wendy Mader is a USAT Level II triathlon coach and owner of t2coaching.com. My mission is to help you reach your goals! If you have any questions or comments please send me an email wendy@t2coaching.com or go to www.t2coaching.com to find out more about your coaching options. To get what you have never had, you must do what you havenever done

Swimming Lingo

2011-08-14T15:59:00.000-07:00

Dont be intimidated to swim with a masters group or attempt a workout you read on a dry erase board at the health club or pool you swim at. With the proper preparation and knowledge of swimming lingo no one will know what a "newbie" you are.

Before you start a masters swim program it will help to be familiar with the language of the swim workout. Fairly simple and basically made up of abbreviations, numbers and a few terms. While most of what is written on the board will be fairly consistent among all coaches, there will always be variations, and it will still take a week or two to get to know your coach's swim set language.

Here is a list of the most common terms and abbreviations:

FR = Freestyle stroke
EZ = Easy

Fly = Fly
RI = Rest interval

BR= Breaststroke
w/ = With

BK = Backstroke
Dr = Drill

w-up = Warm-up
CH = Choice

c-d = Cool-down
PP = Pull + paddles

Here are some less common terms and abbreviations:

IM= Individual medley (all four strokes swum in the order of Fly/ BK/ BR /FR)

Lung busters entail purposely restricting the number of breaths you take while swimming. For example, "breathe 5 or 7" would mean "breathe once every 5 strokes or 7 strokes."

SG= Swim golf, a fun drill in which you add your stroke count for a given interval (say, 50 yards/meters) to your time for the same interval to generate a composite score

Band= Band only, a strength drill where one wears a band around his or her ankles to limit the kick

DPS= Distance per stroke, a drill where the swimmer tries to get as much distance as possible out of each stroke, usually measured by counting strokes for 50m.

Lane etiquette- Get over your "fear" of being in another swimmers way. Masters swim is meant to be a group, not individua, workout. Swimming with others in a lane is part of the deal. Take care of yourself while being aware of others seems to be the etiquette. When swimming freestyle circle swim, keep the lane rope/marker to your right while swimming down and back. Pass or let someone pass you at the wall. Swim at your own fitness level, rest when needed, while also challenging yourself to keep up with your lane buddies.

Most important communicate your concerns with the coach and other swimmers and you will quickly realize they all have had the same concerns when they started.

What Lies Beneath

2011-08-14T15:54:00.000-07:00

"What Chögyam Trungpa Rinpoche taught about the underlying, fundamental uncertainty—which scientific tests now prove is more frightening to us than physical pain—is that the very basis of the fear itself is doubting ourselves, not trusting ourselves. " -Pema Chodron

A few months ago I posted the question, “What are your open water swimming fears?” I received many responses. Fears ranged from “fish monsters biting my feet” and just theplain “unknown” of no lane line, floor, walls, the waves and “how do I get to the buoy in a straight line.”

Some responses were rational fears like having a bathroom emergency in the middle of the race while others were frustrations like goggles coming loose or filling with water.

Success at open water swimming does not begin in a pool or a lake; it begins in your head. There are a limitless number of quotes from any number of people that say essentially the same thing – If you think you can or if you think you can’t, you are right.

Some of the most common phrases I hear, particularly from casual triathletes, are “I’m a really bad swimmer”, “I hate the swim”, “I am such a slow swimmer”, and “I hate the swim”. For many first-time triathletes, an open water swim can be intimidating.

If you have fears or frustrations about swimming in an open water triathlon, don't panic, Practice! Refer to my article I posted June 2010 on open water swimming techniques.http://www.gotribalnow.com/expert/open-water-swimming. Once you practice the recommendations, you should expect to be more comfortable in open water and have a level of confidence from knowing what to expect while you’re out there.

Whether you have a FEAR or frustration, both can cause anxiety. If we allow ourselves the opportunity, we can usually learn whatever we set our minds to including swimming and more specifically swimming in an open water triathlon. Deciding to stop talking yourself down and rationalizing your fears or frustrations will make a dramatic improvement in your swimming. Tell yourself you are a good swimmer that just needs to develop the skills to overcome your fears.

First and foremost is your decision about your goal and WHY you want it for yourself, not unlike your decision to return to grad school, change your career or take on multisport, you must make a decision that is held with conviction before moving forward. Then you can:

•Conquer your fears
•Swim, bike and run the distance
•Finish with a smile on your face

Below are some of the fears and frustrations triathletes have expressed to me along with ways to practice to overcome them.

Lists of Common Fears and Frustrations

Fear / Frustration
What to do?

Cold Water

&

Not being able to breath
•Wear a wetsuit, neoprene cap
•Sport Specificity- Practice swimming in cold water
•Warm up at least 10 minutes to get used to the cold
•Breathing tips:http://www.gotribalnow.com/expert/open-water-swimming
•Pace yourself, go slow, then go a little slower

Bathroom Emergency
•Discuss concerns with a RD about pre race meals and hydration
•Wake up early so your system can have time to get moving

Drowning
•Practice treading water and back stroke in a pool
•Stay horizontal in the water, do not let your legs drop, it takes too much energy to float in that position

Strong tide or current

Stingers! And other creatures
•Register for races with pool swims or in small lakes until you build confidence
•Check with the lifeguard station about what marine life is in the water? Is any of it harmful to humans?

Getting caught in weeds

Green, cloudy water and nothing to follow

Not being able to stop and touch the side, or the bottom
•Practice continuous swimming in the pool without touching the wall or bottom, when you need a break, stop and float
•Stop and hold on to a kayak, as long as you are not making forward progress its usually legal
•Practice sighting in the pool and at the lake
•Sighting tips: http://www.gotribalnow.com/expert/open-water-swimming

Mass Swim Start

•Practice swimming with others brushing up against you, grabbing your legs, pulling you under the water
•Practice mass starts in a pool or lake
•Hold back and start when the mass moves away or stay to the side

Cramping
•Practice drinking something with electrolytes that prevent cramping- talk to a RD about your hydrations needs
•Warm up for 10 minutes to increase your blood flow and include some light stretching for all the major muscles groups

Goggles leak and refuse to seal on face
•Practice clearing out leaky goggles while you swim in the pool
•Practice swimming with water in your goggles
•Check your goggles during warm up and have extras just in case

Disappointment
•Set SMART goals with your coach

Run for a Cause

2011-08-13T15:41:00.001-07:00

There is no better reason to run then for a cause.

Thursday night: Mountain Avenue Mile. http://www.mountainmile.com/ Benefit Eating Disorders Awareness and Prevention "Beyond the Mirror". This was the 4th year I have participated. Also the fastest mile run since high school track, 40 seconds faster then I ran in 2010. My lungs were burning for hours. Post race fiesta at the RIO!

Saturday morning: Georgetown to Idaho Springs Half Marathon (http://www.gtishalf.org/course-description/) with Athletes in Tandem. The run started around 8500 feet in Georgetown CO and ran somewhat downhill to Idaho Springs. Pushing Zach in the stroller, 120 pounds, made the slighest run uphill tough. For more info on how you can make a difference and be part of AiT click on the link. http://www.athletesintandem.org/?page_id=4

Horsetooth 10k Swim

2011-08-11T11:48:00.000-07:00

The Horsetooth 10k swim started in 1999 as a fundraising for Partners, and is now a Team Fort Collins event. The course covers the length of Horsetooth Reservoir in Fort Collins, Colorado. Swimmers (and paddlers) start at the north end and swim to South Bay swim beach. Water temperatures over the years have ranged from 55-70 degrees. NO WETSUITS are allowed. The cutoff time is five hours. Read more about the previous swims here http://www.horsetoothswim.com/Race-Details/10K-details.html

I have watched a few swims over the years while running in the foothills. I never thought I would participate due to lack of swim training because I’ve always prioritized Ironman training and I hate cold water more then anything – although I do like swims with no wetsuits.

The idea of participating this year popped into my mind three weeks before Ironman Lake Placid. On a Sunday evening I felt like swimming. With no plan or intentions of swimming anything but easy, I swam 40x100s on the 1:30, easily holding 1:25 pace. After taking November through March off of swimming and then maintaining about one swim per week leading up to Ironman, I felt pretty strong.

The day after IM Lake Placid was the deadline to sign up, and I had a strong non-wetsuit 2.4-mile swim during my Ironman (56:40). I decided, since swimming is my sport, I need to do more swimming events – so I signed up. Given our recent hot summer weather and a full reservoir, we were sure to have warm water temperatures.
On race morning, the water was 72 degrees – the warmest water they’ve ever had for the event. Along with no wind and clear blue skies, conditions were perfect. Normally, 72 degrees is freezing for me, and I would never swim in water that temperature without a wetsuit. Upon first plunge, the water felt great, and I was never cold.

The group – 90 swimmers in all – started out faster then I wanted to start. My competitive instincts kicked in, and I stayed within the group – I did not want to get too far behind. Never having done a 10k swim, I didn’t want to start too fast, either. We had to swim about a half a mile to find our kayakers, which was more difficult than I thought.

My kayak was the only one with balloons attached. Unfortunately, the balloons were low I still had trouble locating them. That slowed me down some. It was strange treading water trying to find my kayak, surrounding by other kayaks weaving in and out trying not to hit you with their paddles. Thoughts of the movie Titanic flashed in my head – the scene when they go overboard and are in the water dodging icebergs.

Once we met up, it was weird not being able to chat, like you do when you run or bike with someone. After about 1.5 miles into the swim, I was off my three-hour pace. I was anxious to pick it up, but decided to be patient and wait till the three-mile marker. Once we were halfway done, I wanted to see how many people I would pass in the second half. I know for sure I passed five other swimmers, and since we were so spread out along the length of the reservoir, it was hard to tell how many others I may have passed. At the five-mile marker, I knew I was going to finish in under three hours – now it was a matter of just how far under three hours I could be.
I finished in 2:50.44, 10th out of 36 female swimmers. I feel pretty good about my accomplishment, and I’m excited to train for my next open-water, non-triathlon competition.

Open Water Swimming Techique

2011-08-09T04:11:00.000-07:00

For many first-time triathletes, an open water swim can be intimidating. With no pool-bottom stripes to guide you and the frenzy of the other athletes splashing around you, an open water swim is a whole other experience! It is not a swimming pool with a bottom you can touch or even see, many times it is cold. Those qualities are enough to freak out even the toughest athletes. We all have stories about our first open water swim experience. My first triathlon was my first open water swim experience. The water was dirty and warm. I just wanted to swim as fast as I could because I could not see anything and was pretty freaked out. I did not have a wetsuit.

With the right kind of preparation, the swim can be the easiest part of your event! The cardinal rule of triathlon is "Never do anything new on race day." This includes swimming in open water! Try to find some open water to practice inwith you.

Slowly wade out into the water until you're about waist deep. Go under once to get wet and get used to the temperature, especially if it's cold. Breathing (exhale immediately under water before you inhale). Exhale completely before coming up. Do this a few times until it's comfortable
•Practice sighting the buoy with “alligator eyes.” Lift your chin so your goggles clear the water looking forward while exhaling thWith the right kind of preparation, the swim can be the easiest part of your event! The cardinal rule of triathlon is "Never do anything new on race day." This includes swimming in open water! Try to find some open water to practice in and take a buddy en inhale to the side. Try not to lift your head completely out of the water as this will cause your hips and legs to sink. Best to sight frequently until you round the first buoy.
and take a buddy •Wetsuits will certainly keep you warmer in cold water, but the added buoyancy will also keep you high in the water. There are two common styles of triathlon wetsuits: full sleeve and sleeveless. With the additional coverage, a full sleeve wetsuit will be faster, warmer, and more buoyant in the water than a sleeveless one.
•Race-day consider lining up on the outside edge of your wave to get a clearer view for the swim. You can also wait a few seconds after the start for an easier swimming position. That way people are less likely to run into you in the water.
Practice. Each time will give you a different experience and you will learn something from each one.

Wendy Mader is a USAT Level II triathlon coach and owner of t2coaching.com. My mission is to help you reach your goals! If you have any questions or comments please send me an email wendy@t2coaching.com or go to www.t2coaching.com to find out more about your coaching options. To get what you have never had, you must do what you havenever done

Sink or Swim - Its all about Efficiency

2011-08-09T04:06:00.000-07:00

Great article/video

http://www.usatriathlon.org/resources/multisport-zone/multisport-lab/swimming-for-triathlon

Ride to Boulder - Then and Now

2011-08-09T04:00:00.000-07:00

I started triathlons in 1992 in Michigan. After a friend told me that Colorado gets 300 days of sunshine a year, I moved to Fort Collins in 1995.

My first ride from Fort Collins to Boulder was in 1997, while I was training for my first Ironman (the one in Kona, less than a dozen existed then). I road a Litespeed Catylast. I had qualified for a spot in Kona thanks to my finish at the Desert Sun Half Ironman in Grand Junction, Colorado. While training, I used to wear a skin-tight shirt and hot pink cycling shorts with cotton padding (and no, I don’t have any photos I can share). I wore a Polar heart rate monitor, but did not know anything about training zones. I just rode my bike a lot and did some running and swimming. I knew nothing about nutrition or hydration.

At 10am I started my three-hour ride down – it seemed so long and difficult back then – I drank one bottle of water. I only had two water bottle cages, and needed the other bottle of water for the ride home. I stopped at Performance Bicycle on 28th Street in Boulder and purchased and ate a Malt Nut Powerbar. Back then, Malt Nut, TriBerry and Chocolate were the only PowerBar flavors. Power-Gels and PowerBar Endurance did not exist. Now, radically under-fueled and under-hydrated, I made my way back north to Fort Collins. Perhaps it’s not a surprise that I bonked –took me 3.5 hours to get home, strong head wind bringing in the CO afternoon storms, I had 45 minutes to get to work.

I did not follow the recommended recovery nutrition practices we all kow so well today – a healthy protein and carbohydrate meal, an ice bath and/or a nap. I showered and rushed to work. I paid my way though grad school by delivering Pizza Pipeline and Kentucky Fried Chicken. That night, I worked at KFC. I gorged myself on KFC chicken (was a vegetarian for 12 years before my chicken feasting, and become a vegetarian again in 2000), biscuits and fries after that ride. I probably drank a fair amount of coke to wash it down.

This past Saturday, 14 years later, I rode that route again – for the first time since 1997. I was headed down to the Boulder Reservoir to work the Power Bar booth with some other Team Elite athletes. The ride is not all that long, challenging or exciting, but memories of my first experience have always left me with a bit of dread about this trip, even though I know so much more than I did then, and I’ve done so much more in training rides and even races.
(when did you leave?) I carried my 70-ounce Nathan pack with Fruit Punch PowerBar Endurance Formula and ate a bag of Cinnamon Raisin PowerBites on the way down, while keeping my heart rate in zone 2. The ride was easy, averaging about 19mph and staying in my aerobic heart rate zone.

I hung out at the booth for a couple of hours with Tim Hola and his dad and an ITU pro, Amanda (who?). Lunch consisted of two Cola-Power-Blasts, three Protein Power-Bites and a Mix1 drink before heading back to Fort Collins. My Nathan pack was filled with Lemon Lime Ironman Perform, and I ate a few more PowerBites on the route home. This time, I felt like I was riding downhill. As indicated by my Timex Gobal Trainer, Boulder is about 400 feet higher then Fort Collins, so, in fact, it was slightly downhill on the ride home. My total ride time was 5:15, and I covered 98 miles, with average heart rate 138. Advances in nutrition education and technology (heart rate, gps) over the years really does make training purposeful.

Next time, I can start out on this route with no dread.