Monday, January 29, 2007

Strong Legs for the Multi-Sport Athlete

Many multi-sport athletes often refrain from any type of strength training involving the legs. "I want to be rested for tomorrow's run" or "Lifting weights will hurt my ride tomorrow" are common reasons given for not lifting any weights with the legs.

If planned and executed properly, a lifting routine involving your legs will not only provide a very solid foundation, but also provide plenty of power and aerobic endurance. This power and endurance will not only help you on a workout to workout basis, but it will also provide you with the strenght you need to maintain good health and form through a season lasting as long as 10 months.

Check with a professional coach or a veteran athlete to see how you can incorporate strength training into your base building phase. Check out this
article from Runner's World to see how you can improve your leg strength. For any questions, feel free to email Jamie at coach@triyourbest.com.

Saturday, January 27, 2007

Training While Sick?

As we turn the page into February, many multi-sport athletes will start picking up their training and throwing in more and more intense workouts. While these intense workouts are great for getting the body ready for racing, it also will decrease our body's ability to fight diseases.

Because of this, endurance athletes have to be very careful about the fine line. Train too little and you will be disappointed with your performance during the season. Overtrain, and your body will not have enough strength to fight off disease and you may find yourself sitting out the 2007 season.

Check out this article that discusses your body's ability to fight off diseases. For more questions, email Jamie at coach@triyourbest.com.

Friday, January 26, 2007

Weight Training

When athletes hear the words "weight training", they automatically think of a gym set up with many athletes bench-pressing and squatting thousands of pounds. "Weight Training" can take on a different approach.

Over the winter and off season, many multi-sport athletes have a tendency to put on a little extra weight. The struggle there in lies in how to best get back down to the proper "race weight." Many athletes have an ideal "race weight." If you race at a weight too heavy, you will lose performance because you are carrying excess pounds. Race a weight too light than your ideal "race weight", you will more than likely lose performance because you have lost muscle with the drop in the weight. The trick comes in finding your ideal "race weight."

For more information on finding your "race weight," check out this
article on how to drop to your race weight. For any questions, feel free to email Jamie at coach@triyourbest.com.

Thursday, January 25, 2007

Running in the Cold

At this point in the year, many multi-sport athletes will take their training indoors. This can especially be seen with running. Many athletes shun the cold and will take their run training indoors to the treadmill.

Treadmills can be very valuable tools. For example, Hunter Kemper, the #1 ITU Triathlete in the World in 2005, does almost 80% of his run training on the treadmill. Not only is a treadmill more cushioned than the hard concrete or asphalt, it is also a great training tool for intervals and other workouts such as tempo runs. This is because you can set your pace for the interval and not worry about other outside factors such as Heat, Cars, and other environmental factors.

This being said, it is also very beneficial to brave the cold weather and run in the outdoors during the winter time. Not only will you get used to the cold, you will also teach your body to maintain an even pace without having to maintain an even stride length or cadence. You will also give your body the jolt of an increase in heart rate at times due to hills. Most of all, you will experience the outdoors the same as in the race.

For more information about training in the outdoors during the winter, check out this article. And for more information, feel free to email Jamie at coach@triyourbest.com.

Tuesday, January 23, 2007

The Dreaded Swim

Many triathletes love the bike and run portions of the race, yet cannot stand the swim portion of the race. For many athletes, this is because of a lack of efficient form. More than any discipline, the swim portion of the race requires efficient technique throughout the entire swim cycle. From the entering of the hand, to the pull, and to the exit of the hand, every part of this must be efficient to allow the swimmer the desired result - to be fast.

For many triathletes, a good way to learn the proper technique of the swim is to have another athlete check your form out or hire a coach to look at your form and give you the proper pointers. However, it is always a good idea to understand the fundamentals of the swim stroke by reading and studying articles from other coaches.

One of the most overlooked part of the freestyle stroke is how to breathe properly. For proper breathing, one must breathe in when coming up to breathe and constantly exhale while underwater all to repeat the cycle again.

For more information on how to breathe properly during the Freestyle stroke, check out this article. For any questions or comments, email coach@triyourbest.com.

Quality Workouts

For most of us, triathlon and multi-sport is not a profession, yet a hobby. However, most of us enjoying the thrill of beating our previous time in a given race. To do this, an athlete must concentrate on "Quality" mileage versus "Junk" mileage.

Rather than focusing on time spent per week, it is more appropriate to focus on "quality" time per week. This can be done by doing every workout with a purpose. Instead of swimming three days a week for 30 minutes at a time at the exact same speed, break the workouts up and swim one day focusing on speed, one day focusing on endurance, and the third day focusing on drills and technique.

Training with a purpose takes time - in that it involves a much more detailed workout plan. One must either hire a coach who believes in uality workouts or take a hour or two each weekend to plan the next week's training schedule.

Just because "Person A" trains 15 hours a week and "Person B" trains 9 hours a week does not mean in all cases that "Person A" will be faster.

Check out this article that shows the benifits of purposeful workouts. For any questions, feel free to contact Jamie at coach@triyourbest.com.

Monday, January 22, 2007

Winter Marathon Time?

As we move into the latter part of January, many endurance athletes are starting to plan out their season and getting back to their "base" phases. For many athletes, there is a great benefit to running an early season winter marathon.

Not only will running a winter marathon help to improve aerobic capacity, it will also allow the athlete to create a huge base for the run and help the athlete to more quickly build speed for the run. This base will translate to more speed on the run and also help with the aerobic base for the swim and the bike.

Many triathletes and duathletes, including many of my athletes, run marathons during the winter. This is a great training exercise and also a great way to establish a goal for the winter months. Check out this article with more information on how and why to train for a winter marathon.

Sunday, January 21, 2007

Protein in Sports Drinks?

By now, you may have heard of the buzz around Protein. Up until a few years ago, the only people who seemed to care about protein were bodybuilders and weightlifters because protein helps to repair the damaged muscles.

Nowdays, protein not only is popular among weightlifters, it has made its way into the endurance community as well. There is no questions that protein is a valueable choice in your recovery food or drink of choice because of its abilities to repair musle, but is protein essential to your "during" sports drink.

Accelerade, one of the leading sports drink, does have a 4 to 1 Carbohydrate to Protein Ratio. Based on their studies, they believe that protein not only helps with recovery, but also with your energy and endurance during a workout.

I am sure the question of "Protein in Sports Drinks?" will be discussed for many years to come. Check out this article and see for yourself.

Saturday, January 20, 2007

Whole Foods or BiLo?


As we move into the weekend, many people will go to the grocery store to buy their groceries. For more and more people, the trend seems to be to buy organic. More grocery stores are now catering to the organic buyer.


Organic is fresh and contains no preservatives, but the downside is that it is most often more expensive and sometimes even 2 to 3 times as much as the packaged food. So, the question becomes, is it worth buying organic?


Alex Mroszczyk-McDonald, of First Endurance, has written a great article on the pros and cons of Organic Food. Check out his article below and if you have any questions, feel free to email Jamie at coach@triyourbest.com.


"Is it Worth Buying Organic? By Alex Mroszczyk-McDonald with support from (Patricia Rosen MD)


We all know the old saying "You are what you eat." Possibly no group is more aware of what they put into their bodies than athletes. Who are constantly breaking down and then rebuilding muscle, powered predominantly by what they eat. Athletes are well aware of the fat, carbohydrates, protein, sodium, and the plethora of other ingredients in their grocery bags. Some athletes even spend 1.5 to 2.5 more on their monthly grocery bill to purchase organic food, but is the extra cost worth it? The demand for organic foods has grown by 20% annually over the last several years. Many cite the health benefits as well as environmental responsibility they perceive in buying organic. This raises the question, what exactly does it mean to buy and eat "organic" and does it make a difference? The US Department of Agriculture defines organic as "food that is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.


Before a product can be labeled "organic," a Government-approved certifier inspects the farm where the food is grown as well as companies that handle or process organic food, to make sure all parties are following all the rules necessary to meet USDA organic standards". To make informed decisions consumers must also be aware of the different labels that foods receive. A label reading "100% Organic" means the entire product must be produced from organic ingredients. "Organic" means that 95% of the product is produced from organic ingredients. "Made with Organic Ingredients" labeling requires that only 70% of the ingredients are organic. "Natural" or "All Natural" does NOT mean organic, and there is no standard definition for this term, any company can use this term at their own discretion. There has been some controversy over the general definitions of organic food and potential health benefits.


Some claim that the criteria to receive an “organic” label are too lax. There have also been numerous conflicting studies attempting to determine the micronutrient difference in organic versus conventionally grown food. There is clear evidence to show that some organic foods contain fewer pesticides, growth hormones and antibiotics that could potentially have harmful health affects. Pesticide levels are monitored by the USDA, however, toxic levels have caused illness in the past and continue to present a small risk. Exposure to antibiotics found in meat and poultry have the potential to select for resistant bacteria within people and may complicate medical treatment should we need medicine that is no longer affective due to the antibiotics in our meal. Growth hormones in cattle and other animals are suspected of causing an increased risk of some types of cancer.


There are many questions remaining on this topic and more research is needed, however, studies so far do not provide clear evidence to state that hormone residue in meat or dairy products directly cause negative human health effects. Of note it is important to distinguish between hormones given to animals to encourage growth and naturally occurring hormone-like substances found in legumes and other vegetables which have health benefits. Most nutrition experts are convinced of the health benefits of organic farming for reasons described below. Due to the many unanswered questions surrounding organic foods, some nutritionists claim that the differences between eating organic versus conventional foods are negligible; while others claim that eating an organic diet is greater than the sum of its parts and the benefits accumulate over time.


Buying "organic" also has social, economic and environmental benefits. Organic farms are usually more aware of the ecosystems around them and operate using renewable and sustained agriculture methods. Most are very conscious of water and soil resource management, such as rotating crops and the local affects of water run off. Soil quality in particular is a major focus of organic farming of which many people are not aware. Many claim that chemicals applied to fields disturb the natural microbiotic activity of soil which constantly breaks down organic matter and solid minerals into nutrient form a plant can then use. In theory an organically grown apple tree will be healthier throughout its lifespan than a conventionally grown apple tree. As a result, the organically grown plant will be able to add more complex components to all of its parts, including the fruit, resulting in an apple chock-full of micro-nutrients and trace minerals that are important for human nutrition.


Organic products have a shorter shelf life, due to the lack of preservatives and pesticides, and as a result are often sold at local stores and markets, as a result, buying organic often helps to support the local economy. Lastly many proponents of organic produce enjoy the opportunity to meet the people who grow their food at local markets or even at the local farm, helping to create a better understanding of farming, natural resources and the process of agriculture. Consumer reports have conducted studies predominantly on the pesticide levels of many organic versus conventional foods. The results they found can help steer your organic purchases. Due to the higher levels of residual pesticides found in the following foods it is recommended to buy organic apples, bell peppers, celery, cherries, imported grapes, nectarines, peaches, pears, potatoes, raspberries, spinach, strawberries, meat and poultry. Other items such as asparagus, avocados, bananas, broccoli, cauliflower, corn, kiwi, mangoes, onions, papayas, pineapples, sweet peas breads and pastas are rarely tainted with pesticides, thus there is minimal potential benefit from buying these organic foods. Lastly, there are no clear definitions for organic labeling on seafood therefore it is not suggested to buy organic seafood. If you choose not to purchase organically grown food there are ways to reduce pesticides on conventional food; buy local vegetables and fruits while they are in season. Fewer pesticides are used when food is not stored for long periods of time or shipped long distances. Peel and cook produce when appropriate, even though some nutrients and fiber are lost in the process. Trim the tops and the very outer portions of celery, lettuce, cabbages, and other leafy vegetables that may contain the bulk of pesticide residues. Wash produce in clean water just before cooking or serving and scrub with a brush if appropriate. Special soaps or washes are not beneficial, cold water is ideal. Lastly trim as much fat and skin from poultry, meat, and fish as possible where some pesticides may concentrate.


So is it worth the extra expense to purchase organic food? I believe that the fewer additives and chemicals we put into our bodies the better. As a result I recommend to my athletes, if it is financially reasonable (and they have not spend their life savings on that new bike), buying certain organic foods have positive health and environmental benefits."

Friday, January 19, 2007

2007 Benchmarks

As we move into the middle of January, many endurance athletes are starting to move from their base phases to their build phases. With this move, it is a great idea to start establishing benchmarks. For a cyclist, this might be a timed 10 mile time trial performed every 4 weeks. For a swimmer, this might be a hard 500 meter time trial performed every 2 weeks.

These key workouts not only give the athlete a great high intensity workout, but also give the athlete feedback over the course of a long season. Based on the continued performances in the "benchmark" workouts, the athlete will know what they need to continue to work on as the season progresses. For more information, email coach@triyourbest.com with any questions.

Check out this article, written by Mike Ricci of D3 Multisport, about some great benchmark workouts.

Thursday, January 18, 2007

Nutrition for the Endurance Athlete




Author Jim Cunningham, a USA Cycling Level 2 Coach, in my opinion is the best Cycling Coach in the Southeast and one of the best in the nation. Jim has multiple years of experience working with elite level athletes to the recreational cyclist. For more information on Jim's coaching programs and philosophy, email Jim at mailto:bike.coach@yahoo.com.


Here is Jim's article concerning nutrition for the endurance athlete:

"Guidelines concerning proper nutrition for an endurance athlete:

1) Low-carbohydrate diets are no good for endurance athletes.

2) There are no bad foods...

3) Your timing of certain choices (when you eat them) will improve your performances, fitness, recovery, & weight loss. I.E. High-glycemic foods, especially in combination, should be eaten 3-4 hours before and/or within 30 minutes post-workout (to replenish muscle glycogen and speed recovery).

Guidelines:

1) Limit processed carbohydrate sources (pasta, muffins, bread, cereal, etc.) to 3-4 hours before workouts and post-workout (first 30 minutes after) as much as possible. At other times attempt to consume non-root vegetables (avoid carrots, beets, etc.) and eat fresh broccoli, beans, cauliflower, eggplant, zucchini, greens and so on (fresh when possible) and fruits (apples, oranges, grapes, pears, plums, peaches, kiwi, etc...). Avoid bananas and the like. Also, choose fibrous grains such as regular oatmeal, long-grain rice, whole grain breads, etc. Choose carbohydrates you like.

2) Choose lean proteins. All fish, shellfish, chicken, LEAN beef, venison, firm or extra-firm tofu, etc. Avoid fatty protein sources like hamburger, sausage, fried chicken choices, fatty steaks, etc.

3) Fat is good! Do not avoid fat but eat it sparingly (in each meal) as it has 2.5 times the calories of carbohydrate & protein. Use olive oil, canola oil, sunflower oil, peanut oil, avocado, nuts (only a handful), quality dark chocolate, seeds, etc. Avoid animal fats, hydrogenated oil, trans-fats, etc.

4) Alcohol. Wine is fine... as is beer and hard liquor. BUT, keep it to one drink per day most of the time and two on occasion (once or twice per month).

5) Concerning snacks. Think 200 calories and think quality. If it is late at night, choose food with some fat as it helps us feel full and does not impact insulin production greatly (unless in large quantities). Pair your choice with lean protein and quality carbohydrate. I.E. Green apple with 1.5-2 tablespoons peanut butter, OR Clif Bar with 8 almonds, OR Granola Bar & small handful sunflower seeds.



6) "Forbidden Food" To begin with, there is no such thing. We must eat what we like. If you avoid treats you like, eventually you will not be able to stop yourself from eating them... Whatever it is, donuts, DQ Blizzards, Meat-lovers pizza, cake, cookies, eggnog... Keep it to once to twice per month max & keep the quantity small. I.E. 2 regular-size cookies, 1-2 donuts, 1 small or medium Blizzard, etc... Along these lines, 3 or more drinks are o.k. on special occasions provided no more than once per month!

7) Back to the pre-workout meals & post workout meals. 3-4 hours pre-workout, especially longer & harder effort plans, it is appropriate to have a higher portion of carbohydrate & it should come from lesser-quality sources, things that digest quicker than fruits, vegetables, & high-fiber grains. I.E. Spaghetti, tomato sauce & bread or baked potato & some cheese with a piece of chicken or beef. Also, right after and up to 30 minutes post-workout it is important to replenish fluids, electrolytes & glycogen/glucose. Keep to mostly carbohydrate with some protein as above and choose fast-digesting ones such as: 2 Clif Bars & a muffin OR scrambled eggs, pancakes & syrup, etc.

8) Drink plenty of water. All day long ingest water especially with meals and during exercise. At least 48 oz. per day. Never confuse dehydration with weight loss."

Wednesday, January 17, 2007

Winter Time and Indoor Training

Here in Greenville, SC, as we approach the middle of January, it is finally starting to feel like winter. With the cold of winter comes the question - how, when, and where to train? It is often too cold or too late to really get quality outdoor training done in the middle of the week. So, the indoor workouts can be our best friends during the winter months.



Training indoors can offer great benefits as it is a great way to start with your base for the season ahead, a great way to perform intervals without having to worry about outside factors such as traffic, weather, etc..., and also a great way to enjoy constant feedback from a machine such as a treadmill, a stationary bike, or an indoor bike trainer.




As with any form of workouts, choosing the correct equipment is key. For instance, what kind of bike trainer you need can vary depending on your needs and expectations. If you only need to be on the trainer for a few hours a week and have a good feel for you heart rate and perceived effort, an inexpensive magnetic trainer might be the best bet for you. If on the other hand, you are an experienced triathlete and aiming for a sub 10 Hour Ironman, a $1,500 CompuTrainer, which gives you a variety of feedback such as Speed, Cadence, Power, Heart Rate, and many others, may be the best bet for you.



For more information about winter training, check out this article written by the staff of Carmichael Training Systems. Check out Tri Your Best or email coach@TriYourBest.com for more information.

Sunday, January 14, 2007

Stay Tuned...


Stay tuned as training tips, articles, and training theory about the three sports of triathlon will be posted on a daily basis.


Check out www.TriYourBest.com for all of your Triathlon Coaching needs and email Jamie Church at coach@triyourbest.com for any questions.


Stay tuned...


Tri Your Best Announces Triathlon Tips Blog

As of Sunday, January 14th, 2007, Tri Your Best (www.TriYourBest.com) has announced the addition of the Tri Your Best Triathlon Tips Blog. Stay tuned to this site as it will have news and tips from some of the best triathlon and cycling coaches in the Southeast.