Tip of the Day

Trainer or Rollers, you know me, rollers! MSS/V02 w/u for 10 minutes Gradually Build Gears until you are in a 53 and a 17 in the back. 30 seconds MAX/30 seconds OFF (off is 3 gears off in the back) or drop to small ring. 5 minute Recovery Gradually bring the gears back up to a 53 x 15 in the back 2 minutes, as hard as you can go. 1 minute easy Bring back up to 53 x 12 for another 2 minutes. 5 minute recovery 10 x 30 seconds ON/OFF: ON at 53 x 12; OFF at 53

http://youtu.be/gGjhVl9tc-Q - No Shirt - No socks - Double knots on Shoes to slip feet in. - Corn Starch in shoes: bike/run

MyPlate: The Basics By Bob Seebohar After decades of confusion about how to teach individuals how to eat a well-balanced diet, the government finally took a leap of faith and decided to formulate a more simple approach. The food teaching model has been changed from the Food Guide Pyramid to the newly developed MyPlate. It is very interesting that the government has finally moved to a more simplistic teaching model because many sport dietitians, including myself, have used this approach for years. In fact, my Periodization PlatesTM model (found in my Nutrition Periodization for

Best with fins: by 100's as Rx:     http://youtu.be/9Si6VeAfluQ

1 arm swim drill Rx by 50's: Better with fins. 25 R arm up/ Free back      Rest in between as needed.  Ideally working towards no rest. 25 L arm up/Free back   http://youtu.be/6AcfrZ51sf0