Tip of the Day

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

Can be done indoors on the trainer/rollers or outdoors. Ride 1 hour: As FAST and HARD as you can. After warming up, of course!

Today's 1 hour Indoor Ride: Warm up for 5 minutes. 2 x (5 to 10 minute Hill Sets with RPM of 55-65 and lots of resistance, SLOW and STEADY) With 5 minutes of recovery 90-100 RPMS in between sets. 4 x 30 second at (MAX)120 RPMs with Heavy Gearing With 3 minutes of Recovery in between. 5 minutes @ "TEMPO" Cool Down for rest of time.  Really easy gearing focusing on upstroke of pedal stroke. Best on Rollers.

The benefits of interval exercise training on aerobic performance and health have been known for many years. Recently, Gibala and colleagues have shown that sprint interval training (SIT; 4-6, maximal efforts of ~30 sec. duration separated by ~4 min. of recovery repeated several times a week for 4-6 wk) promotes similar cellular and endurance performance adaptations as more traditional endurance exercise training (ET) but with a fraction of the time commitment.In fact, it seems that as little as 15 minutes of SIT per week

“Functional fitness” has been defined as having the physical capacity to perform activities of daily living in a safe and independent manner without undue fatigue. Unstable surface training has been found to be suboptimal for increasing strength. Results showed that training on the unstable surface resulted in a 44% reduction in muscle activity and a 70% decrease in force output compared to the same activities performed on the stable surface. After 10 weeks, the stable surface group, of elite athletes, displayed greater performance improvements in all measures studied compared to the unstable surface group,

Please make sure you're getting enough protein. To calculate your protein requirements take your body weight in pounds and convert it to kg by dividing the number by 2.2. Then multiply your weight in kg by .8 and 1.2. That will give you the minimum range of protein your body requires on a daily basis. I, then, like to have clients divide that number by 3 so it's easier to calculate how much protein is need per meal. Although we should be eating 5 times per day. For ultra endurance athletes it is not

and all I wanted to do was crawl into bed.  I did, as soon as I got home from my Larry North Meeting. All of my free time was used to go to the oral surgeon's.  BTW, I used Dr Larry Wolford.  I have heard he is the best in the country, and possibly the world.  It's still rough though.  My bite is aligned, which is awesome, I am still in a considerable amount of pain. I can not wait to eat food.  I'm starving all the time.  I guess, it's time