Monday, December 26, 2011

Happy New Year - Start it right!

I don't understand why people go out and party on New Years Eve only to wake up to the New Year feeling like crap.  I am not someone who wants to start a New Year off with a major hangover.  I would rather wake up refreshed and ready to start my New Year with a great ride or run!  Yes maybe I am a little weird and you don't have to start your New Year with a 20 mile run BUT don't start it with a hangover.  Have a fun New Years Eve, don't drink too much and start the New Year feeling great and full of energy.  Go and get in a good workout and enjoy the beginning of a NEW YEAR!  I hope your New Year is filled with health and happiness.  You are the only one that can make a difference in your body.  Remember your health is important so take care of it and take care of your body because it is the only one you will get! Happy New Year!

Friday, December 16, 2011

I know its hard but just do it!

This time of year it is such a challenge to stay motivated but this time of year is really critical to your performance next year.  It is the best time to work on technique in all areas of the triathlon sport.  In each area you can focus on key elements of your training:
  • Swim - this is a great time to add some drills into your swim set.  I have athletes do some other strokes during this time of year.  Incorporating back and breast stroke will help strengthen your freestyle swim. 
  • Bike - this is the time to add some cadence and single leg drills into your training.  These are best done on the trainer and will help improve your performance on the bike.  Increasing your cadence on the bike will be beneficial during your race season!
  • Run - Some of your easy/moderate medium distance runs, pick one area to focus on.  Some example are:
    • Cadence - 90 steps per minute
    • Arm movement - make sure your not crossing over in front or hunching your shoulders.
    • Mid-foot landing - many runners heal strike and don't even realize it.
    • Minimize your impact by listening to your run...can you hear your landing? You should not be able to hear yourself run.
  • Strength training - do two days of strength training a week.  During the race season it may be hard to even do one day.  This time of year try and add an additional day. 
Most important don't become lazy and think you will get back in the pool in January or February or think you will get back on the bike at a later date.  Maintain your fitness in all areas during the off season!