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2011 Mammoth Cycling Camp Dates Are SetJune 24th – June 27th, 2011 Each day riders will cycle distances ranging from 30 – 60 miles. All rides include vehicle support. We will follow our entire ride, providing basic bike maintenance, food storage, and clothing caddy. You can always cut a ride short and jump in the support vehicle or add some more miles on your own once the ride ends. Check out the comments from a few of last year’s participants. Endurance Athletes: Do You Know Your Sweat Rate?Lack of water = dehydration Most triathletes and marathoners don’t typically go into severe dehydration, but moderate dehydration can wreak havoc on your pacing. Prevent dehydration by knowing your sweat rate. Knowing your sweat rate will help you determine how much you should drink. Here is a quick and easy calculator you can use: Experiment with what you discover. See if it works for you. My recommendation would be to use water to rehydrate rather than a sports drink because the added sugar in the sports drink can cause stomach issues. Make sure your hydration is part of your nutrition plan. Don’t forget the electrolytes as well. Related Posts Listen to Your BodyYour body needs rest to become stronger. As endurance athletes we are always pushing our bodies to their limits. If we push ourselves and never allow for recovery, then the body is unable to adapt to the new workload and the hard work we put in becomes lost. I cannot stress the extreme importance of a recovery day or days within the week. This allows your body to recoup and repair so that it can get ready for another week of training. But, what happens when you do not have a recovery day planned for another four days and your body is just beat? Do you “man up” and push through it? Do you back off of your intensity or cut your mileage short? Do you skip your workout altogether? What you do will depend on a number of factors, but let me encourage you to be willing to deviate from your planned training if your body is struggling. Without training your body will struggle to make fitness gains. Most people know this. But, training in a constant under-recovered state can also hinder your fitness and performance gains. Learn to balance easy and hard days, learn to modify workouts when necessary, and you just might find yourself getting faster. Racing Too Often?Take a look a your most recent year of training and racing? How often did you race and what was the goal of each race. Did you get faster with each race? Were you trying to PR each race? If you can resist the temptation to race year round, you are likely to have that break out performance you have been hoping for. Here is the rationale behind it. If you are always racing, there is a high likelihood that your training is somewhat the same throughout the entire year with maybe a little volume change here and there. You would be likely training hard because you want to do well in “next month’s race”. This typically eliminates the true base training that is so necessary for any endurance athlete. Too much racing also causes a loss of motivation because there is no build up (both physically and mentally) for the race. Your training should have a different focus at various times of the year. This not only allows you to focus on different components of your fitness and address your limiters, but it is also a nice mental break. Once you accept the reality that you cannot be at your peak year round, your training will begin to take on a new meaning and your race day performances might just be new personal bests.
Main, Training
breakout perforomances, build phase, fast times, overtraining, peak, periodization, racing too often
Endurance Athletes: Do You Have a Race Day Nutrition Plan?During long distance endurance events such as an Ironman, Half Ironman, ultra marathon, or marathon our bodies will burn far more calories than we are capable of consuming. Take in too few calories and you’re going to hit the wall and bonk. Take in too many calories and you could be sidelined with gastrointestinal distress(stomach and intestine issues). You need to find a balance and rely on this plan come race day. What can we absorb during endurance activities? Research tells us that our bodies can process 30 – 60 grams of carbohydrates per hour at a moderate intensity (very wide range because everyone is different). This amounts to a calorie range of 120 – 240 calories per hour (4 calories per gram of carbohydrate). If you are using liquid calories, research shows that a 6-7% carbohydrate combination is ideal for stomach emptying (reducing the chance of gastrointestinal distress) The carbohydrate percentage is based on grams of carbohydrates:100ml of liquid. So let’s say you are drinking one water bottle per hour and let’s also assume that this fluid contains 18 ounces and 140 calories of carbohydrates. This amounts to 532 ml of fluid and 35 grams of carbohydrates (4 calories per gram). So, our drink combination would be 35 grams/532 ml = 6.5% carbohydrate solution. This would probably work for most people. However, let’s say you also ingest a portion of Cliff Bar or Power Bar containing 200 calories that hour. You would still have to factor this into your total consumption. Instead of 140 total calories you now have 340 calories, taking your carbohydrate concentration to 16%. If you repeat this hour after hour, you may run into trouble. Personally, I treat my calorie needs and hydration needs as two separate entities. For hydration I only use water and for my calorie and electrolyte needs I use E-Gel. Let’s say that it’s a really hot day. Although my calorie needs will remain about the same, I’ll have to drink more water to stay hydrated. If I depended on a carbohydrate drink for my fluid needs, then I would risk the chance of exceeding what my body is capable of processing (calorie-wise) and potentially go into gastrointestinal distress. Don’t let the lack of a nutrition and hydration plan on race day be your downfall. Practice your race day plan during training so that you approach the start line with confidence, knowing that your rate of intake has been perfected. If you wait until race day to test out your plan, you are taking a big risk.
Main, Training
70.3 nutrition, calorie needs, cliff bar, e-gel, half ironman nutrition, ironman nutrition, marathon nutrition, power bar
Ryan Bousquet Memorial Fun RunThis Memorial Fun Run is a tribute to the son, brother, coach, friend and mentor that Ryan Bousquet was to all. He touched more lives than we can count, inspired more young men and women than we realize and worked harder to accomplish what many of us can only wish for in our dreams. Ryan was born in Fullerton and raised in Yorba Linda. As a student at Esperanza High, Ryan excelled in athletics, racing to a 4:05.52 1600 meter time. (third fastest in Orange County history) Ryan continued his running endeavors at Orange Coast College and Arizona State University. At OCC Ryan was cross country state champion setting a course record along the way to his victory. Recently, Ryan worked for Esperanza high school as a dedicated coach and mentor in the running programs where he shared his talent. Ryan’s passion and enthusiasm for the boys he coached was extraordinary. Ryan was a loyal son, brother, and friend and people close to him were drawn to his charisma. He was never shy about displaying affection. People he loved knew it. Ryan’s contagious smile said it all for him. Thursday, August 19th 2010 Surf City USA Half Marathon Training PlanGet your individually designed training plan for the Surf City USA Half Marathon. This is not a generic, pre-built plan. This is a based on your background, your fitness level, and with your specific goals in mind. Your custom designed plan will include 1) Pacing suggestions 2) Monthly Fitness Testing Protocol 3) Run Description Cost: Running programs – $12/week (with an 8 week minimum) Interested in having a plan designed for you, send an email so we can get started with your training background questionnaire.
Training
half marathon training plans, surf city, surf city half marathon, surf city usa training plans
Crossfit Workout: Will This Help My Running?The Crossfit workout is a great way to get into shape and develop your strength. The Crossfit workout will target numerous aspects of your fitness and if you stick with it, you will have a broad fitness base. This workout is not for the faint of heart and it definitely will challenge you and elevate your fitness “Will Crossfit benefit my running or triathlon performances?” I often hear this question from runners and triathletes. The answer depends on a few things. YES – If you have any muscle imbalances or you are lacking some basic strength, then the crossfit program can help target these areas and contribute to your improvement. However, for most this would be most appropriately placed in the off season when your running or triathlon specific fitness is not as important. NO – If you are getting ready to compete, then the crossfit workouts will not provide any real benefit to you as a runner or triathlete. In fact, they may take away from your performance. Here is the reason. Crossfitters state that their “specialty is not specializing.” This is the complete opposite goal of the build up and peaking phase of a sound running program (your running program should not be the same year round). As you get closer to your goal race many of your workouts begin to take on a very specific purpose. Ignoring the specific and targeted nature of your run workouts will result in substandard performance. If you expect to complete mile repeats or a tempo on the bike the day after a challenging crossfit workout, then you can kiss your run/bike workout goodbye because your body will not be able to perform the intensity of work required to reach your full potential. When this happens week after week your race specific fitness will begin to fade or slightly improve at best. To be a fast runner you need fitness specific to running. To be a fast cyclist you need fitness specific to cycling. Your max squat potential, your ability to hang clean, snatch, or run a fast 800 does not matter if you cannot do the work required that is specific to your race. So if you’re considering a Crossfit workout, I would recommend these in the off season when you are targeting a different component of your fitness. As you transition into the competitive part of your season, then slowly phase out these workouts and focus your energy on the demands of your upcoming races.
Main, Training, Weight Loss
cross fit, crossfit, crossfit running, free form running, marathon training corssfit, triathlon crossfit
Elevate Your Running with These Core ExercisesA strong core will result in a more efficient stride and power transfer to your feet. Here are a few exercises that will help you develop that much needed strength. Use the password core Video Link – Core Exercises for Runners First Annual Mammoth Cycling Camp is a Huge SuccessIn total, we rode about 165 miles over some of the most scenic and cycling friendly roads that California has to offer. Next year we will be at it again. This is what some participants had to say about their experience. “I learned more in three days of riding at the Mammoth cycling camp than I would have in three months of riding at home. The scenery was amazing and the roads were smooth and safe, but most of all it was the support of the group that inspired me to push harder on a bike than I ever had before – and allowed me to actually enjoy it. The well-designed routes and the support vehicle made it possible for riders of all levels to safely challenge themselves at their own pace. I knew only a couple other participants prior to arrival, but Joby instilled such a mood of camaraderie and inclusiveness that attendees from all walks of life were soon one big family. I came for the biking, but the trail runs, group dinners, and evening hot tub sessions were great fun as well. I will definitely be back next year.” - Matt “I had the privilege of attending the 1st Annual Team FC’s Mammoth Cycling trip. Coach Joby and his wife Mia spent many hours planning and organizing this trip, and it showed! Everything ran smoothly without a single glitch. Joby had route guides for us explaining in detail every turn of our journey. A support vehicle followed us every day making sure we were safe, providing us extra water, and took super-cool action photos! Team FC is a unique group filled with amazing people who are all positive, motivating and FUN! The camaraderie of the group is unmatched! We had all levels of riders in Mammoth and everyone was out to build confidence in each other and accomplish our goals as a team. I am so thankful to be a part of Team FC and look forward to many more trips to Mammoth!” - Carol “The thought of a cycling camp in Mammoth was quite intimidating to me… all I can say now is WOW! Our group included ages from 14-50yrs old, all levels of experience – Joby planned each ride perfectly, so we all finished together – no pressure, no stress… you pushed yourself each and every day at your own pace… and it felt amazing!! Never once did I feel out of place. The support on the road and off was beyond words… from a support vehicle, to teamwork on the road, to group dinners each night together, I didn’t want this experience to end! It was like being on vacation with your closest friends… sharing the same common interest! What a well dreamt, well planned, and well executed cycling camp! I am so thankful I was able to be a part of such a great group of riders. Next year I will definitely be back, and I will bring the family.” - Jenny “Attending your high altitude Mammoth Cycling Camp was definitely one of the best experiences I’ve had. The routes were challenging but beautiful; from the awesome view at the top of Minaret Vista at 9,300 feet, to the grassy farmland on the way to Bishop. The planning you put in for these rides made it so every cyclist at every level was able to do the same ride. This led to everyone having the same sense of accomplishment and bringing us all together. Having a support vehicle was definitely an added bonus. Seeing your truck pull alongside was a welcoming sight as I was the first one to get a flat tire on the second day, all alone on the 395. “I had never been to Mammoth before until I attended Team FC’s Cycling Camp. It was AMAZING!!! Everyone on Team FC is very encouraging and full of positive energy. The bike rides were awesome! I never thought I could have accomplished so many miles and hills in 4 days! The dinners that were organized for us were a great way to end a wonderful day of cycling. Sitting around talking about how much fun we were having and looking at pictures from our previous ride was great. It was a great experience for my first time being in Mammoth. I will definitely return next year for some more riding and good times.” - Jennifer “Well, Mammoth Cycling Camp was great! I came in worrying about how I was going to manage to keep up with the great demand of power that was needed to climb though the beautiful mountains of Mammoth Lakes… If there was a day when we didn’t feel 100%, we had our support vehicle waiting around the corner and they weren’t at judgmental but understanding. Joby and Ralph did a great job making sure we felt good on the road and made sure that nobody was dropped. The pre-route instructions were great The “I had an amazing experience as a beginning cyclist with Team FC in Mammoth. The rides were well planned out so that everyone started and ended together, and you were able to go at your own pace. And the scenery along the way was breathtaking! The people in Team FC are so caring and supportive of you everyday. They make you feel like you are apart of the family. I cannot wait for next year! I will definitely be going back.” - Maddie
Main, Mammoth Cycling Camp, Training
cycling camp, cyling camp, high altitude cycling, Mammoth Cycling Camp, tirathlon camp
Amazing Experience at Hands on Chiropractic and Wellness CenterI’ve been fortunate to have experienced very few injuries throughout my life and considering that I’m always running and cycling I have to be happy with that. Usually when I feel my body “speaking to me” I back off my intensity or volume and the potential problem is gone within a few days. However, recently I had upper back tightness that began to impact the range of motion in my neck region and it did not subside. I dismissed it as the result of many hours on the bike. Finally, after three months of discomfort and the strong recommendation of a friend, I made an appointment at Hands on Chiropractic and Wellness Center. Dr. Trista Shelton and her staff amazed me. After my first visit I immediately felt so much better and my six hour ride the next day was pure joy. My upper back and neck felt completely normal!!! Hands On Chiropractic and Wellness provides so much for athletes and I would encourage all of you to check them out. They will take care of you!!! Check out their website for more details. http://handsonchiropractic.net High School Cross Country: Set Yourself up for SuccessIs your high school cross country season setting you up for a lackluster finish? If you’re team as a whole is not faster in November than they were in September, then you may not have been following a solid plan. Remember, the goal of the season( which begins in early July and extends into mid November) is to be in peak form when it matters most – CIF and State finals. Summer training is where you build the base to reap the benefits of the faster and higher intensity running later on down the road. Without a proper base period, you risk burnout, injury, and an inability to handle the higher intensity when it matters. Summer is when you will build up your mileage. My team typically will run 60 – 70 miles during the summer. Each team is different so this mileage will not work for everyone, especially if the last year you have been averaging a much lower mileage. However, the idea is that you should be logging in some serious mileage. The pacing for these runs is important as well. Resist the temptation to race or go hard during these runs. Your body cannot handle large volume and high intensity. A few tougher workouts here and there are okay, but these should be less than 10 percent of your total mileage at this point. I will be adding to this as we head into August, so check back. Remember, at this point you should be logging in some good long miles and keeping speed to a minimum. Yes, you will be slower in the summer, but remember, the races that matter are in November. The Marathon Does Not Complete YouIt’s not uncommon to hear runners ask, “What is your marathon time?”……”Oh, you haven’t done a marathon yet? You can work up to it eventually,” might be the typical reply. For some strange reason the marathon is viewed as the standard for running achievement. While the marathon is a great challenge, why do some feel that you have not yet “arrived” as a runner if you have not done this distance? I would argue that there are far more people who merely survive the marathon and fail to get the most out of themselves due to the lack of sufficient training when compared to those who are adequately prepared. There are tremendously talented and hard working athletes completing distances from 5k to ultra marathon. Let’s celebrate everyone’s accomplishments. If you want to run a marathon because it’s something that is a true desire, then go for it. However, if you feel like you have to prove yourself, then this may be the wrong reason to train for the marathon distance. Whatever distance you race, put your heart and soul into your training and you look back on what you accomplished with great satisfaction. Great Energy Gel with Tons of ElectrolytesCrank energy gel has carried me through my last two Ironman triathlons and a few half Ironmans. I have tried many other fluids, gels and solids in the past but now I have finally discovered something that works. I only use Crank Energy Gel and water for my Ironman distance events – all my calorie, electrolyte, and hydration needs are met. No cramping or bloating. You have to try this. Click on the logo to order.
Is Your Run Spilt Suffering in a Long Distance Triathlon?Ironman and half ironman triathlons are full of people with incredible bike splits followed by horrendous run splits. It doesn’t have to be this way. Let’s take your stand alone marathon time and compare that with your Ironman marathon time. By no means will they be equal, but how much of a difference is there? If your run time is roughly 15 -30 minutes slower in the Ironman or 3 – 10 minutes slower for the half Ironman, then you’re on track. If it’s greater than this, then consider training specifically for the run in the context of a triathlon. Running efficiently off of the bike does not occur naturally and even the most seasoned runner will struggle(relative to their pace) if specific preparations are not made well before race day. One workout that is very helpful is the bike:run workout. I like to substitute these workouts for my long bike ride on alternating weekends. The workout: For Ironman distance complete a 50- 60 mile bike followed by a 12 mile run. For half Ironman complete a 40 mile bike followed by an 8-9 mile run. Build up to these distances over time if you are not already at this point in your training. In order to save your body a little abuse I would not suggest hammering out your goal run pace for these workouts. Push a little above the bike pace you hope to achieve on race day and then follow this up with an evenly paced run. As you complete these workouts you will condition your body to run more efficiently after the bike, you wil develop a sense of pacing on the run, and you’ll have a good idea of what a realistic pace is on the bike. Use these workouts as benchmarks as you progress through your training. One week you can hit the bike well above race pace and the next week stick to a race pace intensity and see how this impacts your run. Make this a regular part of your training. You still need to get in plenty of long rides and long runs, but these alone will not fully prepare you for the demands of race day. How to Get Faster Every SeasonIf you’re like most triathletes and runners you probably have your races scheduled out months and even a year in advance. Ideally, you have a few races that are your main focus – let’s call these “priority races”. In an effort to build up to these priority races you most likely have a few “training races”. The question is, “Do you reflect on these training races once they are completed?” You need to if you want to improve from season to season. Next time you race ask yourself what you did well and what needs improvement. Try and take a step back to at your performance objectively. Once you have identified areas of concern make sure your training begins to address these. Finally, consider how this is related to your top priority race. It doesn’t make a whole lot of sense to focus on your flat time-trialing ability if your priority race is hilly. Reflecting on your racing from season to season is what allows you to improve as an athlete. Sometimes You Have to Change Up Your WorkoutSometimes you just have to depart from your scheduled training – and yes it’s ok. This weekend I had a number of things that came up, making my 21 mile run impossible. I only had less than an hour and a half so I decided to run a shorter distance at a much faster pace. I wanted my body to feel the fatigue typically experienced at the end of my long run. Here’s what I did. After my initial warm up I started dipping close to my 10 K pace. After the 8th mile I scaled back to a half marathon race pace until the 10th mile. I finished the last three miles at my marathon pace. My legs were tired and I felt completely exhausted. Goal accomplished I am not suggesting you skip all of your long runs in favor of shorter and faster runs, but there are times when you have to change up your workout. Ask yourself, “What is the goal of my run today?”. Then ask yourself if there is any other way to accomplish this goal. Often you may be able to tweak your workout to make it work for you. Give it a shot and you might just surprise yourself. Our Routes for the Mammoth Cycling CampMetabolic Efficiency: What Every Endurance Athlete Needs to KnowOne of the big factors in long distance racing is metabolic efficiency, your bodies ability to effectively utilize it’s available fuel as energy. Metabolically efficient athletes have taught their body how to utilize a larger percentage of fat for fuel. Let me explain this one. It’s impossible to consume even half the amount of calories you burn during competition. If your body becomes metabolically efficient at using the stored fat in your body for fuel, then you are less dependent on supplemental calories during competition which reduces the likelihood of GI distress. GI distress occurs when your stomach is not able to process the calories you are ingesting. This can be due to too many calories, too high of an intensity, or in most cases a little of both. In addition to an increased chance of GI distress, athletes who are not metabolically efficient face a much harder bonk when they are short of calories. Ideally you want to teach your body to depend on as little as possible so that GI distress is avoided. Typically, GI distress is a problem for athletes who need to depend on many more outside calories for fuel. This will ruin a race.
So how do you become metabolically efficient?
In the early season many of your long workouts need to be at a pace so that you are not pressing. At rest your body is always burring a combination of fat and carbohydrates for fuel. As you exercise and as your intensity increases, your body begins to burn a larger proportion of carbohydrates for fuel and less fat. Eventually, this inverse proportion of available fuel will switch entirely to carbohydrates. Working out at a lower intensity will keep the preferred fuel source dipping into the fat stores(which we have a nearly unlimited supply of) and less dependent on carbohydrates. You will also have to supplement less during your workout to replace lost fuel since you are depending on fat and not just carbohydrates. Furthermore, limiting your intake of carbohydrates during your workout teaches your body to rely on fat stores for fuel and your body will begin to adapt to utilize more fat, thereby becoming more efficient. Going too hard during a workout will make this adaptation impossible. Yes, you will get faster and yes you will develop more power, but you will not be metabolically efficient, which will come back to bite you when competing in events lasting more than 4 hours..and even more so when the event reaches the 8 plus hour range. DOn’t get me wrong. There is a time for hard intense workouts, but make sure all of your workouts are not of this nature So the purpose of the early part of the season is to a)teach your body to become more efficient at utilizing fat for fuel, b)to teach the body to utilize oxygen more efficiently(at the cellular level), and c)to prepare itself for the increased workload (higher intensity. ie. intervals and vo2 tempos)later in the year. Remember, most workouts should reflect these early season goals. Ignoring this can mean limited gains later on down the road. As you get closer to your goal race, its important to begin to transition to a higher intensity workout. What good is it to be metabolically efficient if you are unable to push a faster pace in a race. Remember, this should be a transition from off season training race specific training. I typically like to take three or four months to do this. Mammoth Cycling Camp Updates: General InfoDeparting on Thursday The plan is to leave from my house at 8:30 AM on Thursday if you are interested in driving up as a group. Keep in mind that we will have two little ones with us so I can foresee at least 2-3 stops along the way. The drive usually takes about 6 hours so we should be up in Mammoth by about 3PM Check in is at 4:00 if you’re staying at Horizons 4 Bike Transportation If you need your bike transported, please drop it off at my house on Tuesday or Wednesday evening. Bike Maintenance Just a reminder to make sure your bike is dialed in and shifting, rolling, and riding like butter. Thursday Workout This is not an official workout, but I would strongly encourage all of you to get in a short workout sometime before dinner on Thursday. I would limit it to 45 minutes max. A number of us will be going on a beautiful run right from the condos. Cycling Clothing The weather in Mammoth in June can get into the upper 80′s, but each morning can be as cool as 45 – 50 degrees. This is one of the reasons we will delay our rides until about 9:15 or so. Bring cold weather cycling gear – here is a list of what I would suggest
The beauty of having a support vehicle following is that you can easily strip down and stash extra clothing in the support vehicle Bike Condition I would recommend going through your bike to make sure everything is in good working condition. If it’s been a while, take it in for a tune up. Or even just a quick rear derailleur adjustment($10 – $15) can make your daily riding so much more enjoyable. A smooth shifting bike = a happy cyclist Support Vehicle You can use the support vehicle for a variety of purposes. Here are a few:
Afternoon Runs You are all invited to join us for a late afternoon run. We will most likely drive (2-3 miles)to a location to begin our runs. Running time will be approximately 40 – 50 minutes. Let me know if you have any questions. Mammoth Cycling and Runnning Camp: Training at AltitudeThe town of Mammoth Lakes sits at 7,900 ft and the peak of Mammoth Mountain sits at 11,053. Most of our rides and runs during the Mammoth Camp will be in the 7,000 to 9,800 range. I have included a few suggestions to help make this year’s camp a great experience for you. Training at Altitude If you have not worked out at altitude, you’ll quickly realize that everything seems just a little more difficult. The main reason is the reduced availability of oxygen, resulting in an elevated heart rate at rest and during exercise. The first workout is always the toughest because your body is trying to figure out how to function in the presence of limited oxygen. Most will find that this first workout is by far the toughest. This is not the time to push the pace. Simply complete the workout without much attention to your pacing. The next day will get easier. This is the reason I am suggesting that you get there on Thursday in early afternoon. You can get in a short workout, settle in and relax a little before the camp officially begins. Adjusting to Altitude Some people transition to the altitude easier than others. One of the most common side effects of traveling to altitude is nausea, headaches, loss of appetite. In order to combat this, make sure you are drinking plenty of water and eating a sufficient amount of carbohydrates. This is not the time to cut out your carbohydrates. Workout distance and intensity Since your body will be working much harder to complete your bike rides and runs, it’s important not to push your body over the edge by going too hard too soon. It’s also worth mentioning that 45 miles at sea level does not compare to 45 miles at altitude. I know many of us are so focused on mileage that it’s tough to not make this your reference point. I would encourage you to look at your ride in terms of hours on the bike instead of total mileage. Want a Faster Bike Split? Try This Interval WorkoutYou have logged in all of your base miles and at this point in your training your bike workouts should begin taking on a new dimension . It’s time to start adding more intensity. When adding intensity to your rides it’s not uncommon to try and push the pace for the entire ride. While this does have performance and training benefits, it it not the only type of intense riding you should be doing. In fact, it will not help you make significant gains in speed. Research suggests that your power production will improve much more considerably when you add efforts well above your projected race intensity pace. A power meter or heart rate monitor can help you to determine what intensity to target when completing intervals. Here is a great 2 hour workout that you may want to consider if you are new to intervals.
I would suggest doing this workout once a week. Remember to also include easy recovery rides in your training. Detox diets: Are they good for you?A detox diet will not cleanse your body. Sure, this may eliminate all the excess contents in your stomach and intestines, but so would a powerful laxative. The problem with so many of these detox diets is that they lack a variety of nutrients, vitamins and minerals that your body needs. Since these diets are typically limited in calories one of the results is that you lose weight(initially). But, has anybody ever kept the weight off after the detox? I seriously doubt it. So, ask yourself why you are considering a detox diet. Is it weight loss or to truly cleanse your body? If it’s weight loss, understand that it’s temporary at best and you definitely are not cleansing anything. If it’s to cleanse your body, let me suggest a much better alternative – one that will benefit you for your entire life and not just a few days.
Eliminate processed foods, incorporate a variety of fruits, vegetables and lean proteins into your diet. Keep your portions modest. There is no secret to maintaining a healthy diet. Repeat this daily and you’ll detox your body for the rest of your life. You will feel so much more alert, energized, and those who need to lose weight will find the pounds coming off. For a more aggressive weight loss approach, consider incorporating cardio and resistance training into your routine if you’re not already doing so.
Supplements: Do they work? Are they necessary to achieve peak fitness?There are thousands of supplements available on the market today. What works? What doesn’t? Let’s start with what your body needs to function efficiently. You need carbohydrates, protein, healthy fat, fiber, water, vitamins and minerals. Depending on your sport, athletes will need a little more of the above items. I have always been an advocate of getting all of this through your traditional diet. Does this mean that supplements are bad? Not necessarily. However, the problem with supplements is that they offer no variety and they are typically much more expensive than real food. In most cases, supplements are more hype than anything else. Don’t fall prey to the lie that “if you take XYZ product then all of sudden you will make great gains in fitness.” This is simply not true, unless it’s EPO, human growth hormone, or anabolic steroids – all illegal too Supplements do have their place and I am in favor of occasionally using them, but this should always play second fiddle to real food. Eat clean, get lots of variety, take a multi vitamin, and be consistent with your workouts. Repeat this daily for best results. You really can get results without supplementing your food calories. Coming Next: What is the best detox diet on the market? Stairway to Heaven Trail Run – Chino HillsSome of you have asked about the trail run we have done a few times over the last month. Here are two routes that begin in Yorba Linda and head into Chino Hills State Park – When you click on the link make sure you click satellite view so you can see the actual trail. 1) This is an out and back trip that you can make as little as 4 miles and up to about 12. http://www.mapmyride.com/run/united-states/ca/yorba-linda/358127094139064178 2) This is a 16 mile loop http://www.mapmyride.com/run/united-states/ca/yorba-linda/733127094118244541 Mia’s Pregnancy Weight Loss AdventureMy wife Mia is the most amazing woman ever! Mia just recently gave birth to our second daughter about 3 weeks ago and now she is determined to drop her weight. Throughout her pregnancy, Mia maintained her physical activity by working out 4 days a week. Her activity of choice was usually a 3 – 5 mile run at a pace that was anything but pedestrian. We are officially 3 weeks from the time she gave birth and Mia is already counting down the days until she can begin her exercise routine. On June 5th she will begin a program to slowly reintroduce her body to moderate exercise and by the 6th week she will be fully committed to her program. This program involves a combination of cardio in the form of running and walking, ballistic and non ballistic resistance training, a “clean eating” nutritional plan, and good old fashioned hard work. Part of the reason she can jump back into such an aggressive program is because of her activity level before and during her pregnancy. She wants to be back to her pre-pregnancy weight by July 18th, but my prediction is that she’ll be there by June 30th. Check back with us to read about Mia’s progress  Mia at 9 months Does Caffeine Improve Endurance Performance?Cool research that concludes that caffeine is an ergogenic aid that “stimulates endurance performance”. Read the research at the link below. http://www.ncbi.nlm.nih.gov/pubmed/7657415 Does Long Distance Running Destroy Your Body?Very infoirmative research article on the effects of distance running on the joints. “long-distance running does not increase the risk of osteoarthritis of the knees and hips for healthy people who have no other counterindicationsfor this kind of physical activity. Long-distance running might even have a protective effect against joint degeneration.” http://www.jaoa.org/cgi/content/full/106/6/342 Don’t Make These Beginning Runner Mistakes1) Running too many miles too quickly. Gradually increase your mileage each week. As a general rule, don’t increase mileage more than 10% per week. 2) Running every run hard. Slow your pace down so that you are able to complete the entire distance. Running too fast places added stress on tendons, ligaments and muscles. Remember, your goal is to train throughout the entire training program. Injuries will sideline you and set you back. 3) Running with poor quality shoes. Invest in your body by purchasing a shoe that is built for your gait style. Have a professional evaluate your foot strike and then they can recommend a great pair of shoes that will work for you. A Runner’s Zone (http://www.arunnerszone.com/) in Anaheim Hills is a specialty running shop that will provide this service for free. Let them know that “Joby” sent you in and you’ll get an extra 10% off of the shoes. 4) Inconsistent training. Inconsistent training is the main reason for lack of progress. Stick with your training plan and you’ll be sure to see results and improvement. The 5 Most Common Running InjuriesThe biggest weapon against falling prey to a running injury is PREVENTION. Follow a good plan, be smart about your recovery, listen to your body, and know your limitations to prevent the onset of these common injuries. Ignoring the initial warning signs can lead to an extended break from running or worse – a chronic injury. The top 5 most common running injuries are:
Here is a great link describing the sings, symptoms and treatment of these overuse injuries. http://www.time-to-run.com/injuries/thebig5/index.htm |
