Tip of the Day

"Then, I walked across and sat beneath the same flowering jacaranda tree where the children had received their teachings.   I was reminded of a story that originated in a land far away from the Maya.  One day, according to an Eastern story, the gods decided to create the Universe.  They created the stars, the sun and the moon.  They created the seas, the mountains, the crystals, the flowers and the clouds.  Then they created human beings.  Finally at the end, they created truth. At this point a problem arose:

Bikers/Runners: In Texas, it's snake season. In the spring and fall is the time we see them the most.  The cooler mornings have them out sunning on the trail and road. Last week I saw a dead rattler on a road ride. Coral Snake seen on the Greenbelt in Austin. Friday 2 inch venomous snake tooth taken out of mountain bike tire at Isle De Bois. 4 foot Copper Head seen yesterday at Northshore near Dallas. Be aware. I prefer never to get close enough to a snake to be able to tell: is that a triangular head

Workout for the Week: Swim by yours Truly 2600 yards/meters 600 Warm Up 300 swim 200 pull 100 kick 1000 Drills with Fins and Snorkel 100 straight arm swim 100 fingertips to 6:00 R/ swim/L swim 1 x 200 fingertip drag by 25's alternate w/swim 2 x 100 tap head by 25's R/L alternate w/swim 1 x 100 6 kick stroke 1 x 100 4 kick stroke 1 x 100 2 kick stroke 500 pull Alternating by 100's full paddle/fist 300 swim w/fins and snorkel 200 swim choice cool down Workout for the Week: Swim by yours Truly 2600 yards/meters 600 Warm Up    300 swim    200 pull    100 kick 1000 Drills

Race Day  Check List: For Triathlons: -at least 2 pair of goggles, I have actually used my 3rd pair. -swim suit or tri suit -swim cap - wet suit if needed. ---other cold weather triathlon gear: neoprene head cover, feet booties, extra swim cap -running shoes -transition towel -sunglasses -run cap/visor -body glide __ Bike ___ BIKE TOOLS ___ Bike lock ___ CHAIN LUBE (Wet lube and dry) ___ Shock Pump ___ Tire Pump Race Kit ___ spare tubes ___ tire levers ___ mini-pump ___ CO2 ___ energy gel ___ mini-tool ___ patch kit Spare Parts ___ Brake Pads (Always take a set of severe weather pads) ___Deraileur Hangers ___Deraileurs (Front and Rear) ___ Tires ___ Wheels ___ Skewers ___ Seat Post ___ Cables/Housing ___

Tap Your Head Drill 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, and then the other hand pulls through and repeats the motion. This is a Sloooowww drill. Your hands should never

3-5 Switch This is another drill we are fond of right now for free. Reasons we like: Promotes rotation Promotes proper position and rhythm when breathing Promotes a strong kick How to do it: In a freestyle position, kick with one arm out and one at the side for five kicks, then take three strokes freestyle and repeat on the other side. The key points are to be at an angle to the water when kicking (> 45 degrees) and to look toward the bottom of the pool more, and remembering to breath out when kicking and

I have put some racing miles on the Ikons that I got about a month ago, and really like them. The grip on climbs is great, and cornering is superb. I did not except the cornering grip to be this great, as it is a low knob tire. In the rain and wet it sheds mub very well with out packing up. I did have to lower the tire pressure to get them to grip better. I started out running them @ 1.9 bar, and had to lower them to

Workout for the week: warm up with: 10 x unilateral straight leg prone hip extension 10 x side leg raises with band 2 x 6 seconds supine inner thighs with stability ball 6 x 6 seconds isometric hip flexion, prone at 90 degrees Repeat that main set 2 more times. 10 x Deep forward lunges, so back knee comes all the way down.  Arms are doing hammer curls 10 x side lunges with weights/hands on hips then rotate down to the floor and to the outside of the opposite ankle with weight and row up. 10 x Front lunge