Tip of the Day

1) Branch Chain Amino Acids (BCAA's): The diet is high in animal protein and therefore high in: valine, leucine, and isoleucine.  BCAA's are essential in building and repairing muscles.  It's best to consume these in the 'post exercise' window. 2)  Blood Acidity vs Blood Alkalinity:  Along with the stimulation of muscle protein, the Paleo Diet prevents muscle protein breakdown because it produces a net metabolic alkalosis.  The American Diet is net acid producing because of high consumption of grains, , cheeses and salty processed fruits instead of base producing fruits and

Hydration: Race Day: The day before drink enough water so your urine is the light yellow.  It should be light enough to read a paper through.  This is roughly 100 ounces for men and 72 ounces of water. This is true every day, not just the day prior to a big race. Pre Race: Drink 12-16 ounces of fluid 2 hours before your race.  This gives your kidneys enough time for one last trip to the port-o-potties. If you exercise first thing in the morning drink at least 8 ounces 15 minutes before you

Drills Run for the week: Running Pose: Feet hip with apart standing on Toe Boxes slow count to 10, until your legs start to shake.  Rest, do this 3 times. Pony: Go back into running pose, bring  one heel down, near the ground, and back up switch legs.  Repeat 10 times each side.  Rest.  And repeat 2 more times on each side. From a standing position bring one leg so hip is in 20 degrees of hip extension and on that toe box.  Bend leg through knee curl (hamstring curl).  Repeat 10 times, switch legs.  Do a total

Acute Muscle Acidosis inhibits protein synthesis; In the research a supplementation drink of: 25 g whey protein 4 g leucine 50 g carbohydrates best promotes protein synthesis during strength training.  I believe leucine will also help protein synthesis during endurance training of higher intensities. Acute Muscle Acidosis inhibits protein synthesis; In the research a supplementation drink of:25 g whey protein4 g leucine50 g carbohydrates best promotes protein synthesis during strength training.  I believe leucine will also help protein synthesis during endurance training of higher intensities.

"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 ___