Weekly Training Tips - 2011

1. Take a transition period of 2-4 weeks consisting completely of light, unstructured training.
2. Pick a passion from the past and revisit it – e.g. join a soccer league if you played in high school or college (go to www.govavi.com for adult social leagues in San Diego).
3. Visit a Physical Therapist/Coach who can identify limitations in strength, flexibility and biomechanics that may lead to future injury.
4. Follow a strength & conditioning program that will alleviate limitations and balance out your body allowing for stronger training next season.
5. Focus on proper technique in all of the endurance disciplines to improve your efficiency.
6. Invest in a stationary trainer for your bike and work on your single-leg drills to smooth out your pedal stroke on both sides.
7. Change up your cadence and train 15 to 20 RPMs more or less than your average cadences during racing.
8. Develop your core strength . . . and I’m not talking about crunches. (Read our Core Connection Article).
9. Write ”Thank You’s” to all those who played a part in your previous season . . . I call this: Investments in next season’s fan bank!
10. Hire a professional coach and plan ahead. Make this upcoming year exceptional by seeking out a coach who will help set goals that motivate you based on your talents!

December 7, 2010
Off-Season Handbook - Part 2: Train with the Off-Season in Mind
Bryan Hill, PT, FAFS

I have molded my off-season training periods from Chris Carmichael’s cycles. There are four training periods (or cycles) – each one addresses a different energy system or skill.

Yearly Training Periods & Training Goals

• Foundation: General Aerobic & Strength Development
• Preparation: Aerobic Capacity/LT Development
• Specialization: Event-Specific Development
• Transition: Active Physical Regeneration

November 30, 2010
Off-Season Handbook - Part 1
Bryan Hill, PT, FAFS

Whether you are blowing off a few workouts here and there, hitting up some cycle-cross races, or still waking up from your Thanksgiving Day food coma . . . the OFF-SEASON has arrived. This time of year most endurance athletes have completed their goal races and are left wondering . . . what’s next? For some San Diegans, a true “off-season” is a distant thought since the beautiful weather allows for an offering of at least 3-4 events each month. Abandoning your off-season, though, can lead to an abundance of overtraining injuries for us “mere mortals” who workout for pure enjoyment, to keep weight off, or to escape the stresses of work.

Rehab United (RU) believes athletes are made in the off-season – our Off-Season Training Handbook begins with the “The Four R’s.”

Restoration. “REST” can be one of the hardest things for an athlete to do, but this is the time of the year you must force the issue. It is difficult to let another biker or runner on the trail pass you, when you are thinking “I could take ‘em” – however, it is essential to keep your heart rate low, take it easy, and enjoy the off-season while you can (because it does not last long in San Diego). Implement functional strength training into your off-season routine to rebuild the muscle mass you may have lost throughout the year and restore joint and tissue strength to allow for in-season training intensity. RU offers complete off-season training programs for these specific purposes.

Recovery. Every athlete experiences some discomforts or physical issues, but just because you can make it through a season does not mean you should ignore the issues that may keep you from taking your racing to the next level. I recommend scheduling a full-body injury screen with one of RU’s physical therapists (after all, it’s FREE). This allows you to address your ailments and allow time to treat the cause of your injuries rather than just symptoms. This is the foundation of health you need for your 2011.

Reflection. This is a solid time to review your 2010. Did you meet your goals? Stay healthy? Stay happy? What would you like to change? We review these critical questions with every one of our athletes to determine a benchmark for the future. We learn from each and every experience that we encounter, so you must look over your training log to find out what worked and what did not. This may also be a convenient time to find a coach – Catalyst Endurance Coaching has multiple coaches who are ready to help you achieve your fitness goals for the 2011 season.

Readiness. Preparation precedes success. Now is the opportune time to look ahead to determine what is next for you and establish a plan to encourage that reality. This year RU is hosting an “EnduraCamp” at Palm Springs in February (e-mail Bryan for details). This is a great early season event to help our athletes prepare for their upcoming multiple sport season.

November 9, 2010
What Motivates you?
Jena Walther, MS, CSCS

I recently had a client ask me to write the benefits of exercise on a whiteboard to help motivate her. This struck me as funny since I assume that everyone knows the benefits of exercise.

Thus, in an attempt to excite and motivate the rest of you about exercise, here is a list for your whiteboard!

Improved Health Status: Lower blood pressure, lower cholesterol and triglycerides, higher “good” cholesterol (HDL), improved glucose tolerance, musculoskeletal maintenance (nerves, muscles, bones), and lower risk of chronic disease (e.g. cancer, diabetes, heart disease, osteoporosis)

Higher Fitness: Ability to complete daily activities with more ease & vigor, Increased sports performance

Improved Physical Appearance: Who doesn't mind looking good?

Improved Mental Health: decreased risk for depression, greater self-efficacy (the “I can do anything!” feeling), Alzheimer’s Prevention.

So get out there and get it done, accumulate 30+ minutes of moderate-to-high intensity or 60+ minutes of low-to-moderate activity every single day – your heart, lungs, brain, and every other organ in your body will thank you.

November 2, 2010
3-Dimensional Nutrition
Justin Robinson, MA,RD,CSSD,FAFS,CSCS

At RU, we apply a 3-dimensional approach to all aspects of our training and conditioning. In regards to nutrition, the 3-D model represents energy intake, storage and expenditure.

Intake: Energy intake includes calories from foods and beverages (calories from beverages add up quicker than any others). Carbohydrates and protein contain 4 Calories (kcal) per gram, fat contains 9 per gram, and alcohol contains 7 per gram.

Storage: We store energy in our body as carbohydrate (glucose and glycogen), protein (muscle tissue), and fat (adipose tissue). How we store energy affects our expenditure, i.e. muscle tissue requires more energy at rest than fat; therefore, increasing muscle mass can increase metabolism and accelerate weight loss.

Expenditure: We expend energy as structured activity (running, cycling, weight training, etc.) or unstructured activity (activities of daily living). For most people, though, our metabolism (Resting Energy Expenditure) comprises the greatest contribution of energy expenditure.

In short, energy intake has the greatest effect on weight management; i.e. reducing intake by 500-1000 kcal per day is typically easier than expending an extra 500-1000 kcal.

October 26, 2010
Do push-ups like Chuck Norris!
Justin Robinson, MA,RD,CSSD,FAFS,CSCS

Rumor has it that when Chuck Norris does push-ups, he doesn't lift himself up, but rather pushes the Earth down. This is likely because Chuck Norris always trains in all three planes of motion (Sagittal-Frontal-Transverse). So, if you want to do push-ups like Chuck Norris, try these variations:

7-Position Push-ups (2-5 repetitions at each position):

• Neutral: hands about shoulder width
• Left: Left hand in front of right (staggered)
• Right: Right hand in front of left (staggered)
• Narrow: Hands inside shoulder-width
• Wide: Hands outside shoulder-width
• Internally-rotated: Finger tips pointed slightly inward (10-90 degrees)
• Externally-rotated: Finger tips pointed slightly outward (10-90 degrees)

• Sample Foods (2-3 hrs before): Oatmeal, whole-grain cereal with fat-free milk, egg-white omelet with vegetables, whole wheat toast or bagel
• Sample Foods (10-30 min before): Sports drinks, fruit juice, fruit, meal replacement bars (low in fat and protein). Always choose foods that are easily digested.
• A little Coffee is Okay: Caffeine may help you feel more alert and enthusiastic about your session. Make sure to drink 12+ ounces of water with your caffeinated beverage to avoid dehydration.
• Go Light on Protein and Fat: they take longer to digest and may increase gut heaviness. A small amount (less than 10 grams of each) however, can increase satiety if your meals typically you more feeling hungry.

1. Eat half your sandwich at lunch and save the other half for an afternoon snack.
2. Replace potato chips or crackers with air-popped popcorn or baked chips.
3. Find a lunch spot close to your work and walk.
4. Use mustard (any variety), hummus, or lowfat mayo instead of regular mayo or dressings
5. Try a cup of hot tea instead of an energy drink for that late-afternoon pick-me-up (yerba mate tea has a higher caffeine content than green and black). 1-2 teaspoons of sugar, honey, or agave add negligible Calories.
6. Pre-cut and package your own fruits and vegetables (cucumber, jicama, celery, carrots, bell peppers, strawberries, grapes). Make several bags on Sunday evening and grab 1-2 on your way out the door each morning.
7. If you know you will have a busy day, make an extra helping of dinner and bring the leftovers.
8. Use subliminal messages – keep your running shoes on the floor next to your desk as a reminder to walk/run during lunch or immediately after work.
9. Perfect your pizza – ask for ½ the normal amount of cheese, skip the meat and pile on fruits/vegetables: onions, bell peppers, olives, mushrooms, zucchini, broccoli, tomato, pineapple.
10. Go the extra mile – use the bathroom on the next floor each time you have to go.
    

1. People with greater lower-body muscle mass often spin at lower cadences because they can apply the torque necessary to turn harder gears.
2. Smaller cyclists with less muscle mass often spin at higher cadences because they can not generate the torque necessary to turn harder gears without overtaxing their muscular system.
3. When racing, a higher cadence will provide the ability to adjust to pace changes and repeated accelerations quicker than pushing a bigger gear
4. Riding at lower cadences requires more skeletal muscle strength whereas riding at higher cadences relies on fatigue-resistant systems such as the heart and lungs.
5. The higher torque associated with low cadence can increase forces across the knees. Thus, if you are prone to knee injuries a higher cadence may help.
6. Shifting is easier when pedaling with higher cadences because the lower torque places less stress on the drive train (crank, chain, derailleurs).
7. Different cycling disciplines (mountain biking, time trialing, criterium racing, etc.) require different strategies and energy systems and therefore, different cadences.

1. Train running movement patterns. Although it works multiple-joints, the leg press in a gym is not functional for runners . . . if it doesn’t look or feel like running, it probably won’t make you a faster runner. Example: Try step ups on a box with an exaggerated arm swing.
2. Drive exercises in all three dimensions. Even though it appears that we run straight forward (the Sagittal plane), to decrease muscular imbalance and overuse resistance training should be completed 3-dimensionally, which includes the frontal (side-to-side movements) and transverse (rotational movements) planes. Example: Add lateral and rotational lunges to your typical forward lunge.
3. Combine strength training with mobility. Flexibility and strength can, and must, coexist. Example: 1) Add some resistance (dumbbells, medicine ball) to stretches you would typically do before or after your run; 2) Perform a body-weight-only routine – include squats and lunges through a full range of motion. Complete either of these sessions in place of a recovery run for a good dose of injury prevention.
4. Follow a periodization program. You can strength train year round, but give your body planned periods of rest and do not increase your mileage and strength training volume simultaneously. Strength training two-three days per week during lighter training phases and one-two days per week during heavy phases is essential for an injury-free and fun race day.

1. Proper Warm-up. There's no better way get injured than going out for a run on cold, tight muscles. Include dynamic stretching in all 3 planes of motion: Sagittal (front-to-back), Frontal (side-to-side), and Transverse (rotational).
   
2. Prepare for Chaos. Sports are chaotic and unpredictable, so to reduce your injury risk, prepare for anything your sport may throw at you (literally and figuratively). Train your body to develop a "been there, done that" mentality and have the ability to effectively react to unpredictable situations.
   
3. Follow a Comprehensive Program. Include functional strength training, cardio, and flexibility in any program. Comprehensive also implies that your training is tailored to your specific activity, and once again, is comprised of motions driven in all 3-dimensions!

Read more on RU's injury prevention and training philosophy (Click Here)

July 27, 2010
Mostability
Justin Robinson, MA,RD,CSSD,FAFS,CSCS
Director of Strength & Conditioning

No, "mostability" is not a slang term for "More Stability" . . . it explains the fact that joints must have the proper combination of mobility (flexibility) and stability (strength) for efficient movement. Joints that are either too tight or too unstable will cause other joints to over compensate during movement, which eventually causes pain or injury.

Tight calves, for example, can transfer extra stress to the knees and hips. Weak, unstable hips can likewise force other muscles (such as the hamstrings) to become overworked and injured.

To increase sport-specific strength without compromising flexibility:

1. Work through a full range of motion for each exercise in all three planes of motion (front-back, side-side, rotational)
2. Complete multi-joint exercises
3. Perform exercises at a speed of movement to match your sport or activity

July 13, 2010
Calories and Electrolytes
Justin Robinson, MA,RD,CSSD,FAFS,CSCS
Director of Strength & Conditioning, Registered Dietitian

How Many Calories? How much Sodium?
In a previous training tip, I discussed the importance of raceday nutrition - that the "simple truths" of exercise include that we burn energy and loose electrolytes (among others). Here are a few specific keys to optimal intake during endurance exercise:

• Sodium is King: All electrolytes are important for muscle function (sodium, potassium, calcium, magnesium) however - sodium is by far the most important.
• Throughout your Day: Keep Calories and sodium about the same level. Ex: 2,000 Calories and <2,500 mg sodium.
• During a Race: Aim for a minimum of 50-100 Calories per hour (almost entirely from carbohydrate, which has 4 Calories per gram - so 100 Calories is 25g of carbohydrate). Trained athletes intake up to 300 Calories per hour.
• During a Race: Consume at least 2:1 ratio of sodium to Calories. Ex: 100 Calories per hour and 200 mg sodium per hour. During long events (half ironman, ironman) and/or events in hot and humid conditions, sodium needs may be as high as 1,000 mg per hour.

Contact Justin to set up your raceday nutrition plan!

• The only way to truly improve run splits is more brick training (or smarter brick training, rather). I highly suggest alternating your bricks during training; i.e. long ride followed by short run and later in the week a short ride followed by a long run.
• Start your run with a shorter, quicker stride, for at least the first half mile. Neuromuscular-wise, this cadence simulates the bike and thus, will allow time for your muscles to adapt. Once the legs don't feel as "heavy", relax into a longer stride - with the emphasis on staying relaxed
• Tight hamstrings and hip flexors are common culprits of leg and back pain (since the hips spent the last 9-112 miles in a shortened position). Stretching for a few seconds during T-2 can help the hamstrings and low back release/relax.
  • 3D Hip Flexor Stretch: Put one leg in front of the other, with the front knee bent (lunge position) and the back knee locked out and back toe pointed straight. Drive your arms (3-10 reps in each direction): 1- Straight overhead, 2-Overhead to the right, and 3-Overhead to the left.
  • 3D Hamstring Stretch: "Sit" onto on leg and fully extend the other leg with the toe pointed up and towards you (lengthening the calf and hamstring). Alternate your reaches in three directions (3-10 reps each): 1) Straight out to the toe, 2) Right hand to the left side, and 3) Left hand to the right side.
• The dynamic rotation/twisting while stretching truly makes the difference; taking 10-15 seconds to do these stretches (especially during a 70.3 or Full Ironman) can save you a lot of pain, effort, and time later in the run.

Download our Flex Warm-up (Pictures and Descriptions of 3D Mobility Exercises)

June 15, 2010
Preventing Overtraining
Justin Robinson, MA,RD,CSSD,FAFS,CSCS
Director of Strength & Conditioning

Knowing the signs and symptoms of overtraining can help you recognize when it may be time to alter your training and/or diet. They include: weight loss, poor quality of sleep, lethargy, increased rate of injury, inability to recover, decreased immune function, and decreased performance despite an increase in exercise.

The most common pitfall and contributor to overtraining is doing the same workout day after day - for example running 5 miles a day, 4-5 days/week. Sometimes "less is more," and to prevent overtraining, plan your program to include varied intensity of workouts as well as active rest.

June 2, 2010
Tapering for Race Day
Justin Robinson, MA,RD,CSSD,FAFS,CSCS
Director of Strength & Conditioning

We will keep the training tip this week simple and to the point: "Taper" is arguable the most exciting word in the athlete's language. You will not gain any fitness this week, so you might as well do what you can to have fresh legs on raceday.

Here are a few tips for the 3-7 days before your big race:

• Focus on flexibility and mobility, however, do not do any new stretching exercises.
• Get in a tempo run a few days prior to your race - for a half or full marathon, this involves a 10 min warm up followed by 4-6 miles at your goal race pace. You should not be very tired after this, it's designed to mentally prepare you for race day.
• Sleep more in the days leading to the race (since you probably will not get much sleep the night before your race).
• Increase water and carbohydrate intake. "Carbo Loading" can increase stored carbohydrate in the muscles - water is equally important since we store water with that extra carbohydrate (glycogen).
• If in doubt, take an extra day of rest - once again, you can not increase your fitness in a few days, but you can potentially get hurt or sore.
• Above all, smile and laugh each day (especially if race anxiety starts to get the best of you).

May 25, 2010
Flexibility - Part II: Acute vs. Chronic Stretching
Justin Robinson, MA,RD,CSSD,FAFS,CSCS
Director of Strength & Conditioning

Our previous training tip differentiated between static and dynamic stretching. We can further define stretching techniques as either acute (a single session) or chronic (long term - over weeks or months). An acute bout of static stretching will likely NOT increase performance and may actually inhibit performance in explosive sports such as sprinting and weightlifting. Research is less clear, though, as to the effects of acute, static stretching on endurance sports (it probably does not have the same negative effects). Acute stretching also has little effect on injury prevention, although chronic flexibility training will decrease risk of injury and can definitely improve function and sports performance.

Stretching Physiology
Muscles act like rubber bands keeping joints together, aligning joints for movement, and propelling limbs through three-dimensional space at varying speeds. The body functions best when muscles are at ideal lengths (based on the sport's requirements) - like rubber bands, the longer we stretch a muscle (up to a point), the farther it will "shoot." This principle describes why Rehab United Strength Coaches and Physical Therapists emphasize loading and unloading muscles at their optimal length in all planes of motion (sagittal, frontal, transverse). It is also important to note that neural components in the muscle monitor tension and report back to the central nervous system, so stretching strategies should also warm-up the nervous system in a way that prepares the body for how it is about to move. Thus, the optimal method is to incorporate some combination of static and dynamic stretches in your flexibility training to improve ROM over time.

Summary - Fundamentals of Stretching

1. 3-Dimensional: Load the muscles and tendons in three planes (front-to-back, side-to-side, and rotational movements).
2. Sport Specific: Mimic the actions of your sport to produce improved awareness of body positioning (e.g. performing arm circles before swimming).
3. Controlled & Dynamic: Perform each stretch at a speed slow enough to allow the nervous system to relax the muscles, thus, not interfering with the purpose behind the stretch. Increase speed of movement as your warm-up continues to create a seamless transition from your warm-up to your workout.

May 18, 2010
Flexibility - Part I: Static vs. Dynamic Stretching
Jena Walther, MS,CSCS
Performance Coach/Personal Trainer

Among the aspects of training (cardio, strength, power, etc.), flexibility may be the most controversial. We know that pulling your arm across your chest and your heel to your butt for 20-30 seconds does not cut it as warm up . . . but will dynamic stretching tear a muscle? Will static stretching hinder performance? The conflicting evidence can easily confuse coaches and athletes.

The purpose of any form of stretching is to take the joints through greater than normal range of motion (ROM). Static means that the stretch is being held and the muscles are at a constant length (e.g. the standard quad stretch), whereas dynamic implies that the muscles and joints are moving as you stretch (e.g. a body squat).

In short, your stretching routine should prepare the body for how it is about to move by stimulating the nervous system and simulating movement patterns. The ideal pre-race/workout strategy favors 3-dimensional dynamic flexibility exercises (like the SPC mobility circuit) becasue they properly activate neural and movement patterns. When was the last time you ran a race sitting on the ground, reaching towards your toes? Static movements rarely occur during exercise and can actually decrease neural drive, so train the way you play™ and move while you stretch. Static stretching, however, is still requisite in a comprehensive flexibility program, but save the majority of it for after your race or workout.

Part II (coming next week): A little more on muscle physiology and the difference between acute and chronic stretching.

Download SPC's Mobility Circuit (Click Here)

May 11, 2010
Bike Handling 101
Brian Wilson, MPT, USA Cycling Level II Coach
Director - Catalyst Endurance Coaching

Bike Handling is an area often neglected by cyclists getting ready for a race or ride. Without mastering fundamental tasks such as reaching for a water bottle and checking for traffic while riding, you endanger yourself and others around you. This is why I recommend taking at least 10 minutes a week to practice drills on grass or an empty parking lot in an effort to gain control of your bike.

Here’s an example of some drills to try in the weeks ahead:

Step #1: Begin with riding a straight line with your hands in three different positions*

1) Hands on the top of the bars
2) Hands on the hoods of the brakes
3) Hands in the drops
*Try to keep your hands relaxed and elbows slightly bent

May 4, 2010
Biking Safety

Not a fan of "road rash"? Well neither are we - two of our RU Team E.X.C.E.L. members took a spill last weekend, caused by other riders.

When riding a bike (on the road or in a race) - "on your left" means a faster rider is coming to pass on your left - so you should either maintain your line (if there is enough room for them to pass) or gradually veer to the right.

Please, please do not steer to the left when you hear that. Our bike handling clinic (see details below) will cover these "rules of the road" as well as other safety tips. Also, we plan to host additional safety riding clinics in early June (in preparation for the MS Bay to Bay Tour).

April 27, 2010
Gels vs. Sports Drinks
Justin Robinson, MA,RD,CSSD,FAFS,CSCS
Registered Sports Dietitian

In physical therapy and sports performance training, the PT's and coaches at RU always come back to the "principles of function" when deciding how to treat or train a client. This means we utilize our knowledge of physics, biomechanics, physiology, and anatomy to determine which course of treatment and exercises will be most effective for that particular client.

Similarly, when deciding which fuel sources to bring with you on a long run, ride, or race, begin by recognizing the principles (or simple truths) of endurance exercise. A few simple truths:

• We sweat
• We burn stored fuels/energy
• We will only consume products that do not upset our stomach
• We will eventually fatigue - and all we can do is prolong the inevitable by consuming the proper fuels and fluids in the proper amounts

1) Know the simple truths about your sport, how your body reacts to that sport and how it tolerates various fuels and fluids
2) Practice your nutrition during training (even try whole foods such as pretzels, dried fruit, and sandwiches)
3) Find something that works for you - racing more than two hours while only sipping water is just plain silly

April 20, 2010
RU hungry? Maybe you need to come down with a case of the healthy munchies!
Jena Walther, MS,CSCS
Performance Coach/Personal Trainer

We have all experienced the afternoon “crash,” and it seems most people look to beat that crash with energy drinks or some supplement. Is there a more appropriate solution to energy lulls? Choosing healthy snacks over sugar and stimulants may solve your afternoon energy crisis and help you lose body fat. Sometimes more is actually less - i.e. mucnhing on healthy snacks during the day can also help prevent you from over eating at night.

So what makes a healthy snack? Healthy snack foods are:

• Low in saturated fat (less than 3 grams per serving)
• Low in added sugar (natural sugar is okay, but read the ingredient list and limit high-fructose corn syrup, sucrose, molasses, and cane juice)
• Moderate-to-High in protein (more than 5 grams per serving)
• Contain complex carbohydrates (Look for whole wheat and 100% whole grain flour in the ingredient list)

• Whole wheat pita bread and hummus
• Low-fat cheese
• Fat-free/light yogurt
• A handful of nuts or seeds (only 1 handful since the Calories add up quickly)
• Switching your “4 O’clock chocolate” to dark chocolate to supplement your sweet craving with an antioxidant boost

April 13, 2010
Introducing the swim-specific "Flex" warm-up - the ideal warm-up when you have no time, no space, and no equipment!

Although it may often seem like a workout, putting on your wetsuit does not count as a warm up. A short, land-based warm-up can prevent injury and improve swimming performance. The swim-specific Flex Warm-Up is not perfect - but it takes less than five minutes and is significantly better than holding ech arm across your chest for a few seconds.

Download the Swim-Specific Flex Warm-Up (Click Here)

February 15, 2010
Introducing the "Flex" warm-up - the ideal warm-up when you have no time, no space, and no equipment!

We know who you are! You show up for your weekend bike ride, get out of your car, throw on your shoes and helmet, take a sip of water and then head out on your bike. Or you get home from work, change, spend roughly 10 seconds stretching then then head out the door on a run. Are we close?!!!

The perfect warm-up increases body temperature, stimulates the mind-muslce connection, takes the joints through a greater-than-normal range of motion in all three planes of motion, and goes through activities similar to the activity/exercise for that day. Being the busy bodies we are, not every has that amount of time (up to 30 minutes).

The Flex Warm-Up is not perfect - but it takes less than five minutes and is significantly better than reaching down and touching your toes a few times.

Download the Flex Warm-Up (Click Here)

February 8, 2010
Rehab United make National Spotlight!

Rehab United Physical Therapy and Sports Performance Center is very happy to contribute to the FRS Healthy Energy National Newsletter. This is the same healthy energy drink endorsed by Lance Armstrong! Click Here to read our training tip

January 12, 2010
Functional Strength Training is Vital to your Athletic Success

Don't just take our word for it - The winter issue of Competitor Magazine highlights the importance of total-body, multi-joint strength training (p. 22):

Determined to set a new triathlon PR this year? Then get determined to do more strength training. And we're not just talking small-range exercises - we're talking total-body workouts. "Triathletes should really do a full kinetic chain because the post-metabolic burn from these strength exercises revs up their engines," says Dave Scott, a six-time Ironman champion and fitness consultant in Boulder, Colo. "Doing full-body exercises in a circuit with very little rest in between will increase the structure of your whole frame (including joint-tissue strength), which is a huge plus."

December 1, 2009
This week's training tip is inspired by those running the Las Vegas Marathon or Half Marathon on December 6th - Race with a Buzz!
Justin Robinson, MA,RD,CSSD,FAFS,CSCS
Registered Sports Dietitian

Many people struggle to get through the day without that cup of coffee or energy drink.  Whether it gets them out of bed in the morning or through that afternoon lull, caffeine provides the fix millions of Americans crave!

Conveniently enough, caffeine also provides benefits during endurance exercise.  The proper amount of caffeine can improve performance by decreasing central nervous system (mental) fatigue and increasing breakdown of fat in the muscles (both beneficial in the latter stages of a race).  Endurance athletes adapt to training by actually increasing stored fat deep inside the muscles (intramuscular triglyceride) which is broken down for energy use.  25-50mg/hour of caffeine (the amount in caffeinated gels, blocks, or a custom sports drink like Infinit Nutrition) facilitates that breakdown, thereby increasing performance, since fat is a very efficient fuel source.  Starbucks will not likely sponsor an aid station anytime soon, however, as a grande (16oz) coffee contains an astronomical 330 mg of caffeine!  As with all aspects of your nutrition, though, try caffeine supplementation, along with plenty of fluids, during your training to understand and feel how your body responds to it.  Good luck if you are racing this weekend and may the buzz be with you!

Back to RUniversity