Racing on a Budget

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

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?

"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

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.

Fitness and Nutrition Resolutions: something to ponder

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 months 12 months & 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 into the New Year.

Did you set Specific goals?
How do you plan to Measure them?
Are they Attainable and Realistic goals?
When do you want to achieve them. set a Timeframe?

I often talk to people who set realistic and achievable 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 Challenge on January 9, 2013 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

I will be creating a Challenge Group for those that are committed. 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.

Here's how our Challenge Group will work.

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 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.

4) 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 and facebook
1 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.

PLUS!! Anyone who orders a Challenge Pack AND completes the FULL 90 day Challenge will get a $100 BeachBody gift card.

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!

For more information about BeachBody and to order your challenge pace click here and send me an commitment email wendy@t2coaching.com

Body Composition and Food Tracking

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!!

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

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

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

Prepare your body to train

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 2013 and establish some objectives to help reach those goals.

Now it’s the almost January, time to start preparing your body physically for the 2013 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

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.