Getting Fit and Loving It!

I’ve had several of my professional colleagues who have expressed a desire to improve their level of fitness.  We all do it for different reasons.  Some of us want to feel  better and have more energy, some would like to look in the mirror and get a “hey, I haven’t looked this good since college” thought, and some just need a new and exciting challenge or goal.  For whatever reason, it is easy for me to say that triathlon and the associated sports will change their lives if they simply commit to a goal and plan.

My triplet brother came to me a little over a year ago and said that he would do an Ironman.  I thought, “Yeah right!”  You see, my brother was the computer type of us triplets.  When we were out being active, he was playing around with networks or talking geek talk.  We shared many friends, so I got it, but if you asked me 10 years ago if he would be an Ironman, I would have responded with a witty hell is frozen comment.

He ponied up the cash, and in spite of some emotional and logistics barriers, he did it.  And he finished his first Ironman in style, at Chattanooga 2016 where, due to the heat, there was approximately a 40% DNS/DNF rate.  I’d like to say it was my amazing coaching, but he did the work.  I simply provided the plan, advice, and a lot of support.  I met with him a few weeks ago for dinner and I was amazed by how confident and composed he was.  It was like my brother had been transformed!  The reality is that he set a goal and achieved it.  His [...]

Recovery Tips and Techniques

For those of us doing an early season Ironman or other race this year, we’re now starting, or well into the build phases of our training.  If you’re like me, and have responsibilities during the day, that means 2 or 3 workouts on quality days.  That’s a lot of training stress!  If you’re like many others, you’re doing a Sat/Sun block and then hitting the work week again.

As overtraining can ruin the build for several months of your season, or cause a sub-optimal performance on your A race, it is essential that you are recovering properly.  Here are a few methods which I’ve found via research and practice to be most effective.  I would bore you with studies and scientific results, but I’ve found that they muddy the waters and that most studies weren’t intended to be applied to working athletes.  Plus, if you want to know, just Google it.  I’ll let Google consume your time.  This article is quick and easy.
Recovery Days
Training and timing is essential to building, peaking, and preventing overtraining syndrome or injury.  Recovery schedules depend on what phase you’re in.  I’ll paraphrase it as much as possible:
Base Phase (12-24 weeks)- Long and Steady with strength mingled.  During the base phase, you’re building your aerobic endurance.  Zone 1 or Zone 2 efforts increase blood flow, the number of mitochondria in your muscle systems, and the amount of oxidative enzymes in your blood.  You may wonder why you’re being given so many long and easy workouts during this phase.  Don’t worry.  Enjoy them!  Once you start building and peaking, you’ll miss them.
Build Phase (4-8 weeks)-  Higher Intensities and Bricks – The build phase is where your effort really ramps up.  There is a mix weighted toward the use of high [...]

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    How to Eat Healthy and Enjoy It! A Few Healthy Eating Tips to Enhance Your Training.

How to Eat Healthy and Enjoy It! A Few Healthy Eating Tips to Enhance Your Training.

When I started doing triathlons, my mantra was that I exercise so that I can eat.  It worked well for me at the time.  I lost 40 pounds because of my change in lifestyle, but I knew I could do more.  I also find myself reading the various triathlete magazines out there which are filled with healthy recipes like the following:

Farmer’s Market Salad

Shredded Romaine, shredded radicchio, roasted corn kernels, fuji apples (diced), dried cranberries, roasted hazelnuts (chopped), avocado, lemon oregano and a dressing with a clove of garlic, fresh oregano, olive oil, egg yolks, and dijon.

I live in Texas… the home of steak and potatoes, and eating out.  I have a full time job.  My wife and I have 3 kids.  You might get the drift.  I’ll need a hefty raise and an extended 2 hours in my day to prepare meals of this caliber.  Many of my colleagues and athletes are in the same boat.  I am envious of those who can prepare and afford such delicious meals.   So for those of us who would like to eat healthy in a simple and effective manner, here are some tips.  (I am an advocate of the KISS philosophy.  Look it up if you don’t know it… and it doesn’t have anything to do with a man who paints his face)

Tip #1 – Don’t Drink Your Calories

This one is basically self explanatory.  A 32 oz soda has roughly 272 calories.  Orange juice, another culprit, has 110 calories per 8 oz, milk also has high calories at 150 and has a solid place in training efforts.  However, milk also has a lot of sugar, so drink wisely.    1 pound = 3200 calories (roughly)  If you [...]

By |November 18th, 2013|Nutrition, Training|0 Comments|