Tip of 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

I’ve put together my eating plan for a 6 hour.  Of course, I always have back up food.  I carry a gel, I have a citrus C in transition.  At Leadville or other point to point,  eat fruit at the stops…and sometimes M and M’s. (Always)   :)   Total Calories: 1349 Protein 202 kcal Fat 183 kcal CHO 964   Calories/ Hour 225 kcal CHO/Hr 41 g   I’m sure I make up the CHO in undocumented, on hand food that sounds good to me at the time.  I have plenty of options with me.  I carry a Lara Bar for

I would like to share some testimonials. I am blessed enough to be part of my athletes experiences: "I actually thought about you and Robert constantly while I was doing the Yoga

Warm up with 3 x 60 second all out pushes. Then, build to a 10 second sprint, all out. Settle into Zone 4 for 5 minutes at your MSS or LT, come out of the saddle and sprint all out for 10 seconds. Recover for 5 minutes. Repeat for a total of 4 times. cool down

Sean McCann, Ph.D., Sport Psychologist First: Avoiding fears makes the fears stronger. Second: Overcoming fears requires exposure to the things you fear. Thus, if you have developed specific race fears, you need to safely expose yourself to those race situations. There is one obvious parallel between being a predictable, one-dimensional racer, and having specific race fears.   Beginning Tip: Many beginners train too much on their own. By finding a group ride, you will develop physical and mental skills you need for races. Intermediate Tip: Be careful not to limit yourself in early season races. Just because you haven't

Via Michael Winegar's Program Design: 30 minutes EZ Zone 1 (RPE 1-3) 30 minutes TEMPO Zone 3 (RPE 5-7) 1 hour Race Pace Zones 3 - 5a (RPE 7 -10) 30 minutes TEMPO Zone 3 (RPE 5-7) 30 minutes EZ Zone 1 (RPE 1-3)