Cyclocross Training: Dismounts
Cyclocross Training Dismounts: When approaching a running section, eyes should be looking forward and the left pedal down. Remove right foot from the pedal and swing the right leg over the rear wheel. Bring the right leg forward between the frame and the left leg. Simultaneously, release the handlebars with the right hand and grab the middle of the top tube. Just as your right foot is about to make contact with the ground, flick the left foot out of the pedal, pick up the bike with the right hand; plant
Leadville 50 Mile Run Eating Plan
2 x 6 hours Magic Potion 6-8 homemade coconut date rolls 2 x double shot espresso, each with 5 tsp of raw organic sugar 2 x 4 0unces sauteed in olive oil boneless skinless chicken thigh 1 package of Clif Block Black Cherry 1 baked good (home made GF banana muffin or brownie; will have available 2. Lara Bars Will enjoy a coke or pepsi on the course As well as plenty of fresh fruit. At half way point in drop bag: 1 double shot of espresso, 4 ounces of chicken, 1 x 6 hour bottle of magic potion, 1 Odwalla Strawberry C
Inflammation and Pain
Do NSAID's; non steroidal anti inflammatory drugs, Inhibit healing? Was the question asked: http://www.outsideonline.com/fitness/fitness-coach/Does-Advil-Hurt-Healing-20120629.html The influence of anti-inflammatory medication on exercise-induced myogenic precursor cell responses in humans: http://jap.physiology.org/content/103/2/425.short Pain in the body is an indication that there's swelling around or impingement of a nerve . Pain is more likely to be caused by inflammation and it's a red flag response that tells us that something is wrong in our bodies. The best idea is to always listen to it. As a whole, before deciding to take a pill, we should try at least 3 different
Tip for Today: Combating the Heat.
Tip for the Day: To combat these hotter temperatures there's a few things you can do to help. Take a Fuel Belt bottle, or something similar, fill it with water and put it in freezer. You can either put the frozen bottle in your jersey pocket or athletic bra. If you're choosing to wear a Camel Bak or other hydration back pack you can fill 1/3 full of water and freeze. Then, before you ride fill the remainder of the bladder with water. Drinking cold water helps lower body temperature. So if you're running
How to Balance Family with Training
Balance: one of the most difficult parts of having a family and being an athlete. My children are a little older now, 10 and 12 and they are responsible enough to be at the house alone for a couple of hours while I go take care of myself. While I was juggling; coaching, training, motherhood, I had to remain flexible in my mind set. I always, always set a schedule. This is probably the most important part of balance, time management. I print out a weekly calendar, scheduled all my obligations
21 Miles in 2 weeks
First and foremost, it's all about Muscle Memory and what you have done in the past for running. This type of jump in mileage is not for the inexperienced or the untrained, you have to consider 'my base', and that I was previously running between 2.5 and 3 hours per week I have a 50 k in my training history, from fall of 2010. I have a just under 7 hour ultra run from last summer 2011. I have already established with this kind of training age it's possible to go out and
Swim 3400-3900: Long Course Prep
600 Warm Up Swim Pull Kick 500-1000 Drill with fins 4 x 500 last 150 descending: TEMPO to Threshold RI: as needed (:20 to 1:00) These 500’s can be pull, fins, swim, swim with fins, your call depending on how you feel. 300 cool down
Step by Step Directions for Make Zoefitness’ Favorite Training/Racing Food
My favorite food for racing,especially the Big Races, is a homemade Date/Cashew/Coconut Roll with a traces of Olive Oil and Honey I prefer to make my own for racing because Lara Bar can be 'dry' during hard workout efforts. Here are the simple directions: 1) it's easier if you can buy the dates already pitted. If they are unavailable you will need to take the pits out by cutting them open, and then, dice the dates 2) I use raw cashews, you can subsitute almonds, chop the nuts. I use either a meat mallet, or a
2012 12 Hour Race: Dawn to Dusk
It's been long on my bucket list: Dawn to Dusk. Alpine 12 hour on SS. Man, was I ready!! I was so ready, besides now knowing I need 2 hours to primp myself in the morning, I know how to do this, and the worse the weather, the better I'll do. 25 degrees with 30 mile per hour winds: Chance of Snow and Rain; NO problem! As everyone whizzed by me at the start, as I was putting on my gloves after taking my arm warmers and vest off, to save for later in the day.