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
Friday, November 25, 2011
Tuesday, November 22, 2011
Missing Links: Nutritional Issues in the Underperforming Athlete
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
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
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
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
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
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
Tuesday, November 15, 2011
Finding your fitness, what aspect of training will benefit you most
While training and or racing I think 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
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
Wednesday, November 2, 2011
How to Choose Your first Ironman Event
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.
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"
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/
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/
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