Tip of the Day

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

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

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

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. 

Tap Your Head Drill This is a drill for freestyle that we really like at the moment and for a couple of different reasons: It lets you know where your head is for posture in the water. It gives you and indication of where your hand is to prevent over reaching (reaching in front of the head) It promotes rotation. How to do it: While swimming freestyle, stop in mid-recovery and lightly touch the crown of your head, then slip the hand into the water in front of the shoulder in a kind of catch-up fashion,

Selenium and Iodine Zoe Nance www.zoefitness.com In recent years there seems to be a rise in Thyroid related diseases.  I have been researching the mechanisms of nutritional support and the possible interaction of Iodine and Selenium on the observed increases in thyroid related diseases. The general functions of the thyroid gland are to control how quickly the body uses energy, to make proteins, and to control how sensitive the body should be to other hormones. The thyroid gland participates in these processes by producing thyroid hormones, the principal hormones being triiodothyronine (T3) and thyroxine(T4). These hormones regulate the rate

2XU USA;  Official Sponsor of Team Classic/Zoefitness. I've never used a product that I haven't loved.  Here's some of my favorite products and why. 2XU Cycling Glove:  Just enough padding, not too much, no crimping of fabric, blisters or 'relocation' of gel pads. 2XU Winter Cycling Glove: Wow, those things keep your hands warm, nice wind stopper material, nice velcro closure at the top, great for running, too. 2XU Running Visor: Adjustable, washable, practical and functional. 2XU Compression Calf: Easy to carry in your jersey pocket to throw on when your legs begin to fall

Is prevention. There are some simple steps that you can take to help prevent saddles sores.   1)  Good Personal Hygiene.  Keeping the body clean prior to riding will help tremendously.  If you are not able to bathe immediately after a ride, you can use alcohol wipes to disinfect the area prone to saddle sores or keep bottom wipes with witch hazel with your riding clothes. 2) Wear shorts or pants to the trail, or bike ride.  This will keep your bottom away from your cycling shorts and chamois for a longer period of