Lonestar Multisport

True Blue Swimming

2011-11-30T13:59:00.000-08:00

All,

Check this out from our friends at True Blue Swimming!!!

Starting in January (possibly December depending on the response) I will be offering swim clinics specifically designed to provide instruction in three areas of swimming; introduction to swimming, stroke mechanics and effective training strategies.

The clinics will meet for 2 hours (6:00-8:00pm) on Friday and 4 hours on Saturday morning (7:00-11:00am). Proposed dates are below. The goal of each clinics is to provide quality instruction using illustration, videos, demonstrations, interactive coaching. Class size will be limited to a maximum of 6 athletes to ensure individual attention is provided and needs are met. Specific content areas allow individuals to receive precise instruction for their needs instead of a shotgun approach. As you know, so many topics can be covered in a swim clinic. A focused approach will yield greater success for the participants.

In consideration for your support and promotion of the EOS Swim Clinics to your athletes I am willing to make this offer. All those who sign up by December 1, 2011 will receive one thirty minute one-on-one training session with me at no charge. In addition for your promotion and support I would like to offer you a personal video stroke analysis or test set analysis.

You can use this yourself or gift it to one of your clients as a reward or incentive. In addition we are offering a $50 tuition reduction for those that sign up for the December Clinics. And the first four participants who sign up will receive 1 personal video analysis, a $100 value!

Complete details are at trueblueswimmer.com

Proposed Clinic Dates

December 2^nd & 3^rdEssential Fundamentals

December 9^th & 10^th Efficient Stroke Mechanics

January 5^th & 6^th Effective Training Strategies

January 13^th & 14^th Essential Fundamentals

January 20^th & 21^st Efficient Stroke Mechanics

January 27^th & 28^st Effective Training Strategies

$224 – Facility Members, $249 – Program Members.

Discounts will be available for participants that attend additional clinics.

Maximum 6 participants per clinic.

Sign-up and pay by December 1 and receive free personal session.

Volunteers Needed - Oil Man Half Iron

2011-10-16T06:14:00.000-07:00

Volunteer Call: We're in need of 30 volunteers to help with the run course of Oil Man Half Iron on Nov. 6th!!!! There are two shifts: 9:00a to 12:30p and 12:00p to 3:30p. Please e-mail me if you'd like to help: jendanyell@yahoo.com.

http://www.out-loud.org/ironstar_triathlon.htm

Thank you!

Jennifer Zambarno

Snapping Tortuga Open Water Swim - November 13, 2011

2011-09-30T05:57:00.000-07:00

5k & 2.5k November 13, 2011

Location: The Boat Ramps Located at 14099 FM 830 Willis, TX 77318

Time: 5k Open Water Swim- 7:30am

2.5k Open Water Swim- 7:45am

Awards: Will be given for Top 3 Overall for Each Division

Course Descriptions: The 5k Course will start on the beach to the right of the Boat Ramps and it will be 2 Loops. The 2.5k will start at the same location and will be a 1 Loop Course.

SWAG- T-shirts and Fit Kit will be given to every Senior Division Participant.

Junior Divisions will receive a Fit Kit and have the option to purchase a T-shirt for $15.

Click Here to Register Now! Take Advantage of the Early Registration Price.

2011 Fire Response

2011-09-07T08:42:00.000-07:00

All-

Montgomery County United Way is responding to the recent fires in our county and needs our help.

To donate dollars, call 281-292-4155, ext. 235 or toll free 1-888-825-MCUW, ext. 235. Or mail a check made payable to: MCUW, P.O. Box 8965 The Woodlands, 77387. Include 2011 Fire in the memo line.

To donate goods such as clothing, furniture or other household goods, visit www.HelpOurCounty.org. Click on Donate Goods or Volunteer. To donate goods, click on "Gift Match" and follow the instructions to register. To volunteer, enter "Fire 2011 Volunteers" in the keyword search and then follow instructions to register. You will be contacted as soon as opportunities become available.

5 Racing Weight Tips From Chris McCormack

2011-07-07T11:01:00.000-07:00

Updated: Jul 5th 2011 4:41 PM UTC by Matt Fitzgerald
Sixteen men have won the Hawaii Ironman World Championship. None of them has weighed more than Chris “Macca” McCormack did when he won his first title in 2007 at 177 pounds. Macca is living proof that you don’t have to be a natural-born whippet to excel in long-distance triathlons.

But he’s also living proof that a careful and committed approach to weight management is needed to excel in longer races, especially if you are naturally bigger. McCormack’s normal weight—the weight he returns to when he’s not actively seeking his racing weight—is 185 pounds. When he claimed his second Ironman World Championship victory last October, he was just 175 pounds.
Nobody has more experience-based knowledge of how to manage weight for maximum triathlon performance than Macca. Here are his top five tips.

Experiment
McCormack failed to even finish his first attempt at the Hawaii Ironman in 2002, discovering the hard way that his size made it very difficult to handle the oppressive heat. He lost four more times before finally winning in 2007. “It took me some time to find my perfect Kona race weight,” he says.

McCormack learned that losing too much weight weakened him, causing his performance to suffer despite his greater leanness. Realizing he could only get so far by dropping pounds, McCormack began to look at changing how he raced Ironman to make the most of his strength advantage and to minimize the effects of his weight disadvantage.

“I just had to find a way to get as light as I possibly could without losing my strength and then build a racing plan that suited the conditions and my issues in them,” he says.

In the end McCormack learned that a racing weight of 175–177 pounds gave him the ideal balance of leanness and strength, and that being aggressive on the bike and more cautious on the run was the best Kona racing strategy for a big fella.

Let form follow function
Getting lighter is not an end in itself. Getting faster is the goal. There are different ways to get leaner, and not all of them will make you faster. McCormack saw that the best way to get faster through weight loss was to go fast in training.

“I added a lot more speed to my Kona training block last year,” he says. “This really thinned out my core and gave me a tighter build over the hips.”

Dial in your race nutrition
“It’s no secret that the bigger you are, the more difficult dealing with heat and water loss is,” McCormack says. So if you’re a larger athlete, make an extra effort to develop the best race fueling and heat management strategy for you.

McCormack’s formula for success, which took years to develop, includes racing primarily on liquids and gels instead of solid foods, using salt tablets, drinking cola during the marathon, and not forcing in nutrition when his stomach seems unable to tolerate it.

Don’t go overboard
As Macca found out, it’s possible to become too light, losing not only extra pounds but also essential pounds that you need to perform your best. It is also possible to reach the “right” weight the wrong way by under-fueling your body.

“My first few years in Kona I was petrified of the heat and was racing at 171 pounds,” McCormack says. “I would starve myself to get my weight down to the realms I thought were necessary for a bigger guy to deal with the heat.”

Keep your weight-loss goals practical.

Have fun with it
“I really enjoy the game of managing weight and speed and monitoring my body’s feel at different weights,” McCormack says.

No matter your size, improving over the long term in triathlon is like solving a puzzle. You need to figure out what’s holding you back and experiment with various possible solutions. If you embrace this challenge, it can be half the fun!

Learn From A Pro: 10 Cycling Tips From An Olympic Hopeful

2011-07-07T10:57:00.000-07:00

• 1. Time In The Saddle
• 2. Join A Group Ride
• 3. Follow The Roadie Rules
• 4. Ride With Faster People
• 5. Keep Up Your Run Speedwork
• 6. Do Strength Work
• 7. Ride Eeasy During The Winter
• 8. Do Brick Workouts
• 9. Practice Descending And Cornering
• 10. Don't Be Afraid To Back Off

Jillian Petersen is one of the strongest cyclists on the ITU and non-draft short course circuits, often turning in the fastest or nearly the fastest bike split in races such as the Miami International Triathlon, St. Anthony’s Triathlon and the Chicago Triathlon. (In fact, she’s been known to out-bike Sarah Haskins, one of the strongest cyclists in the sport.) But Petersen didn’t start her triathlon career as a great cyclist. A runner and swimmer in high school, Petersen ran cross-country and track at the University of Missouri and only started biking in late 2005.

Rule No. 1: The best way to get fast on the bike is spend time in the saddle.
There are no real shortcuts to becoming a better cyclist—you simply have to get your bum on the saddle. “The longer I spent on the bike, the faster I got,” Petersen said. But don’t think that your cycling strength is going to materialize overnight. “It took me, I want to say, at least two full years to really get a good handle on the strength side of cycling,” Petersen said.

Rule No. 2: Join a group ride
When Petersen first started out in the sport, she did at least one group ride a week, which not only helped her improve her fitness but also helped her improve her bike handling skills. In fact, group rides are one of the only ways that you can improve your bike handling skills, something that can save you upwards of 90 seconds on a technical 40K course, Petersen estimates. “Just getting the experience and being around people and having those quick movements gets you more comfortable,” Petersen said. Group rides also help you get used to riding at speeds that you could never reach by yourself without the help of a draft.

Rule No. 3: When you do join a group ride, follow the rules of the roadies.
Cyclists are known to have a less-than-friendly attitude toward triathletes, which means if you want to seamlessly join a group of roadies, you have to follow their rules. This especially means that you should never show up to a group ride with your tri bike, which is more difficult to handle than a road bike and can be dangerous in large groups.
Once you get the hang of the unspoken rules of the roadies, remember to have fun (most cyclists are actually nice) and ignore the more surly ones. “Every now and then I’d have a breakthrough day and make the front group for an extremely hard finish of the ride and then get yelled at,” Petersen said. “ [They’d say,] ‘This wasn’t hard—that’s why she stayed with us.’ But take it with a grain of salt and brush those guys off.”

Rule No. 4: Ride with people who are faster than you.
Petersen quickly improved her cycling by riding several times a week with a few guys who were speedier than she was. “They would go on these very difficult, hilly, technical rides,” Petersen said, and she would have to ride her best just to stay up with them. These rides would last anywhere from about two to three hours.

Rule No. 5: Keep the speedwork up on your run while you focus on the bike.
Spending more time on the bike inevitably means you’ll have to back off on your run, which can ultimately hurt your run split. Petersen says that focusing your limited running time on speedwork will help you keep your running legs underneath you while you work to improve your cycling. “Speedwork would help, because you’re getting so much endurance from the bike,” Petersen said.

Rule No. 6: Do strength work on your hamstrings
Cyclists can develop big quads and this can create an imbalance with your hamstrings, so Petersen recommends that you focus on doing strength work on your hamstrings to limit this asymmetry. She does many of her hamstring exercises with a physio ball—a large rubber inflatable ball often seen in physical therapy offices.

Rule No. 7: Ride easy in the winter months
During the winter months, don’t go crazy with your riding. “Just go out and ride, and you’re going to be fine,” Petersen said.

Rule No. 8: Don’t be afraid to get in some brick workouts
Petersen will sometimes bring her trainer to the pool deck and do a hard 500M followed by 3 minutes hard on her bike. (She’ll do this three or four times in a row.) Or, she’ll do a bike-to-run workout where she’ll ride eight-to-10 minutes hard and then run a hard 1K off the bike, repeating this three to four times.

Rule No. 9: Practice your descending and cornering skills
“I’ll go on some difficult descents and practice cornering and leaning,” Petersen said. She does this on her own, away from a group.

Rule No. 10: Don’t be afraid to back off once your cycling is where you want it to be.
“I definitely do less riding than I used to,” Petersen said. “I think it’s because I got a couple of good years of a lot more riding.” Currently, she rides about five times a week, with two of the days being hard (one being a tempo workout and one being a VO2-max workout, generally on hills) and one of these days being long (usually about three hours.) The other two days are just easy 1.5-hour rides.

Sprint Triathlons: The Possible Dream

2011-06-16T14:19:00.000-07:00

Michael Levin
Vibrant Life

As I look at the front tire on my racing bike, I discover that my twin 3-year-old sons have removed the bolt and spring that holds the wheel in place. In other words, I've trained for months, packed all my gear into my car, gotten up at 4:45 a.m. so that I could be here by 5:45, and it looks like I'm not going anywhere.
But the real question is: What's a slow, slightly overweight 46-year-old doing entering the Carlsbad (California) Triathlon?

When most people think of triathlons—events that combine swimming, bicycling, and running—they imagine Ironman contests of strength and endurance that originated in Hawaii and now take place all over the world. In an Ironman triathlon you swim 2.4 miles, bicycle 112 miles and then run a full 26.2-mile marathon.
Yet many may not be aware that shorter-distance triathlons take place throughout the year in many parts of the world. The shortest triathlons are called "sprint-distance triathlons" and cover about a quarter of the ground of their much larger cousins. Typically, such events involve an ocean, lake, or river swim of a half mile; a bicycle ride of 15 to 20 miles; followed by a run of three to four miles.
A triathlon actually consists of five events—the swim, T1 (transition from swimwear to bike gear), the bicycle component of the race, T2 (transition from hiking to running), and the run. Books, websites, and magazines are devoted to showing the novice triathlete how to prepare for each of the three athletic portions of the race and for the transitions as well.

The Possible Dream
When I started triathlons, I had just turned 44. My wife and I had gotten married three years earlier and had subsequently produced a honeymoon baby girl and twin boys. As I do now, I owned my own business, a ghostwriting and coaching service. This meant that my time was my own so I could schedule my race training around my family and work responsibilities.

I mention family and work because I want to make a point. It's possible—no matter how busy your life—to train for and compete in triathlons. This is true even if you're starting at a relatively advanced age as I did. You don't have to be Olympics-bound either.

I've got more body fat on me than any 20 other triathletes. I'm also speed-challenged and tend to finish way in the back of the pack. But that's not the point. The simple fact is that I found it possible to train for, enter, and complete triathlons—and a couple marathons along the way—despite the fact that at first glance (and second and third), I don't have the time or body for that type of racing.

Triathlon Training
If you can find an hour a day for exercise, you've got all the time you need to prepare for a triathlon. The simplest schedule, recommended by many triathlon experts, is to alternate your training: Run, bike, swim, run, bike, swim, then rest on the seventh day.

They say that the hardest thing for a triathlete to do is take a day off because with three sports to master, you feel like you should always be out there doing something. But giving your body some downtime is absolutely essential.
Much of competing in a triathlon has to do with conservation of strength. When swimming, you need to know the most efficient ways to pull yourself through the water with your arms so you can save your legs for the hiking and running. On your bike, you need to know how to pull up with your legs instead of pumping down so you can save your running muscles for the run. It's quite exciting to get coached and learn the latest techniques in each of the three sports.

Another important triathlon technique is called "bricking," which means combining one or more activities in a single workout. You hit the pool, get in your laps, then jump on your bike. Or you start off your exercise session hiking, then transition to running; either outdoors—if weather permits—or on the treadmill. Bricking gives your body a chance to get used to the physical transitions you'll make on race day.
The transitions themselves require preparation. First, you've got to have gear—goggles and wet suit (depending on your climate) for the swim; bicycle, bike shoes, helmet and sunglasses for the bike portion of the race; running shoes for the run.

Race Day
The weeks quickly tick by, and the big day approaches. So here I am in Carlsbad, primed for a new triathlon challenge. That's when I notice the missing part of my bicycle. Am I finished before I begin?

The answer is no. A mobile bike repair business, "Wheels on Wheels," has set up shop at the race site. Its owner, Dan, sees my plight, takes pity on me, and loans me the part I'm missing. He doesn't ask for a deposit or my driver's license or anything. He just hands me the part and tells me it would be great if I returned it when I'm done since it costs $30.

My Day is Saved
Dan's thoughtfulness typifies the triathlon community. It's a bunch of people who love the thrill of the race, the challenge of the multi-sport experience, and the camaraderie of likeminded, fit individuals.

It's inspiring for me to be a part of the whole thing. I'm thrilled by the sight of the incredibly fast 20-year-olds who are sprinting into the end of the run course even as I'm getting out of the water. I'm also excited to see individuals in their 60s, 70s, and even 80s lining up for the three-part event.

On Course
The horn sounds. You run down the beach to the ocean, dive into the waves, heart pounding. You round the first buoy, then the second, the third, fourth, and fifth. Suddenly you're headed for the shore. You run up the beach, strip out of your wet suit at the transition area, climb into your hiking gear, and hit the trail. Fifteen miles later, you head back to the transition area, dismount, take a swig of water or sports drink, slip into your running shoes, and start the run. Three miles later you see the sweetest word in the triathlete's vocabulary: FINISH.

Is it too much of a stretch, too corny, to say that life is a triathlon? After all, both are about body, mind and spirit. Neglect one and the others suffer. In life, as in triathlons, the race isn't always to the swiftest. It's to those who pray for balance, who show up prepared, who want to enjoy themselves, and who accept the grace that awaits us if we seek it, typified by Dan the bicycle man's open-handed kindness.

The race is on, whether we know it or not. Success is showing up and making a committed run as we move through life's events and transitions. At the end of the race comes the reward: a voice saying, "Well done, my good and faithful servant."

4 Keys to Ironman Execution

2011-06-16T14:12:00.000-07:00

By Rich Strauss

Endurance Nation

Execution, not Fitness
All you've done for 9 months is build a vehicle. Ironman racing is about how you DRIVE that vehicle, it is NOT about the vehicle. The majority of athletes on race day are fitness-focused (look at my T-shirt, look at my abs/veins/etc, look at how fast I can go in the first hour of the bike, etc.)

It's easy to get caught up in the buzz and energy of the day, but creating and sticking to the right plan for you is the only thing that will lead to the best possible day.

The Line
Nothing on race day really matters until you reach The Line on the run. The Line is the point at which continuing becomes very, very difficult. You define success as simply not slowing down at The Line. EVERYTHING before The Line is simply about creating conditions for success for when the Line comes to you. Additional Kool-Aid flavored thoughts we'd like to put in your head regarding this point are:

• A successful race = a good run. There is no such thing as a good bike followed by bad run, period. In our world, if you showed up with solid run fitness, had a "good" bike and a poor run, we will ALWAYS assume you messed up your bike pacing, until proven otherwise.
• If you think you can ride faster than we're telling you, prove it by running well off the bike.
• Ride your "should" bike split versus your "could" bike split. Your Could split is what you tell your friends you could ride on a good day, when you're out together for your Saturday ride. If you say you "could ride a 5:50," your Should split is likely 6:00 and is defined as the bike split that yields a good run (see above bullets).
• In our experience, 80-90 percent of the Ironman field doesn't know how to race. If you find yourself doing the opposite of everyone else, you're doing the right thing. If Jimmy is "king of this random hill" at mile 46 of the bike...don't join him! Lots of people passing you in the first 40 miles? That's good, don't join in. Going backwards through the field on a hill? Great!
• Think you made the mistake of riding too easy? You now have 26 miles to fix that mistake. Make the mistake of riding too hard? That mistake now has 26 miles to express itself, to the tune of X miles at 17-18′ walking pace vs X miles at 8-12′ running pace. Do the math. How great is that bike split going to look as you are walking/shuffling the last 10 miles of the run? The Ironman run course is littered with fit dudes walking and talking about what a great bike split they had. Don't join them.
• Every time you feel yourself about to roll the dice and race, look at where you are. Are you at The Line / Mile 18? If not, please stick to the plan!

The Box
All day long you are going to race inside a box defined by what you can control. Ask yourself "What do I need to do right NOW to create the conditions for success at The Line? Is what I'm doing right now counter to this goal? From what we've seen first hand on the Ironman courses, we believe you should ask yourself "Am I participating in some short-term tactical gratification?" If yes, STOP!!

On the swim, the Box is the space your body occupies in the water: focus on your form and the rest will come. On the bike, the box is probably about one aid station long. On the run, the box begins as 2-3 aid stations long but often diminishes to "from here to the next lampost/manhole cover/mail box."

Regardless:
• Keep the box as big as you can for as long as you can.
• Keep in the box only the things you can control. Let go of the rest.
• Exercise this decision-making process inside your box: Observe the situation, Orient yourself to a possible course of action, Decide on a course of action, Act (OODA Loop).

The One Thing
If you swallowed the Kool-Aid we're serving you here, you will show up at the Line, in your Box, ready to get 'er done and simply not slow down. But we're not done yet. There is still some psychological stuff you need to address. During the course of your race day, expect your body to have a conversation with your mind:
"Look, Mind, you've had me out here slogging away for 132 miles. This is really starting to get old and very painful. You need to give me a good reason to keep going forward. If you don't have one, I'm gonna slow down and you can't stop me!"

Before the race ask yourself "Why am I doing Ironman?" Your goal here is to determine what is the One Thing that put you in this race. To finish in the daylight with a smile on your face? To run a 4:10? To honor your family or a loved one?

Whatever your One Thing is, be absolutely clear and rehearse your mind/body debate beforehand. Be warned: your body can be a helluva good negotiator at mile 18, especially if your mind hasn't prepared its rebuttal arguments beforehand.

What have we not talked about so far? The things you are likely most torqued about: heart rate, pace, speed, watts, how to eat, what to drink, etc. We believe that if you can keep yourself focused on the Four Keys above, the rest of the day is relatively simple and you don't need to worry about these relatively small details. In other words, all the whizbang guidance in the world can't help you if don't have your mind right about the Four Keys above.

But because you're a Type A Triathlete and you want the details, here they are:

• The Swim: Swim only as fast as your ability to maintain form. When you feel your form go, slow down. Counting strokes is an excellent technique for bringing your mind out of the race and into the Box of maintaining your form.
• The Bike: JRA (Just Ride Along) for about 45-60 miles. Then shift from JRA to Easy (5:45+ should split) to Steady (sub 5:45 should split). Gauge how well you're doing by how well you're NOT doing what everyone else is doing.
• The Run: Jog for 4-6 miles, with a jogging, do-no-harm pace and heart rate cap. Jogging is defined as a pace you could sustain for hours if we kept feeding you. After 4-6 miles, shift from jogging to "running," running comfortably, getting what you need, and preparing yourself for the Line, where things become very uncomfortable. At the Line, just suck it up and get 'er done.

That's it, that's as complicated as racing Ironman needs to be and we can't say it any more simply. We've basically given you a Vegas betting strategy, having managed and observed many rolls of the dice through our experience as Ironman coaches leading a team of 400 long course athletes. If you can keep a macro-level focus, the little things will fall into place and you will have a good day. But as you stray towards the Ricky Racer side of the execution scale, you begin to rattle the dice.

May's Club Meeting

2011-05-06T08:06:00.001-07:00

May 16, 2011

Doors will open at 6:00 p.m.

Rico's Grill (Sawdust) in the Banquet Room
314 Sawdust Road
The Woodlands, Texas 77380

Guest Speaker: Pro Triathlete CHRIS LIETO

Finished 2nd at 2009 World Championship

Finished as top American pro in 2010

1st in Galveston winning the US 70.3 Pro Championship

Please RSVP by e-mailing us at lonestarmultisport@att.net

Limited to 80 people

***We kindly ask that food and drink orders be placed by 6:30 to eliminate interruption while Chris is speaking.***

55-minute workout: core work bike intervals by Jené Shaw

2011-04-21T06:09:00.001-07:00

Try this workout when you need a quick but intense session at the gym or at home on your indoor trainer. This core/bike combo comes from Sandy Overly, a Spin and Pilates instructor and USAT-coach in Texas, who says it’s a favorite of her time-crunched triathletes. “The workout is intense and fun,” Overly says. “My athletes have gained strength, flexibility and better stabilization through these workouts allowing them to improve overall in their triathlon training and performance.”
What you’ll need:

1) Bike with trainer or spin bike if at the gym

2) Stability ball

3) 5- to 10-lb dumbbells

4) Medicine ball

The workout:

Start with a 10-minute bike warmup

Do 5 minutes core/10 minutes bike intervals

Do 5 minutes core

End with a 10-minute bike cool down

Total time: 55 minutes

The core exercises: 1 minute each

• alternating single-leg squats with light weight shoulder press

• bicycle crunches

• plank

• seated medicine ball oblique twists

• stability ball hamstring curl on back

The bike intervals: 2 minutes each

• seated spin @ 80-85 RPM (light gear)

• alternating 15 sec standing/seated climbs @ 65-70 RPM (med gear)

• seated spin @ 80-85 RPM

• alternating 15 sec standing/seated climbs @ 65-70 RPM

• seated spin @ 80-85 RPM

Want To Recover Faster From Running? Start Swimming

2011-04-21T06:06:00.000-07:00

A recent study suggests that swimming enhances recovery faster than lying still.

Written by: Matt Fitzgerald

Triathletes do all kinds of things to accelerate muscle recovery after hard runs. They stretch, take ice baths, wear compression socks, get massages, strap on Normatec boots, drink recovery shakes, and so forth. But a recent study suggests that something many triathletes do already for purposes other than recovery may do more than any of these measures to accelerate their recovery: swim.

The study, published in the International Journal of Sports Medicine and conducted by researchers at the University of Western Australia, involved nine well-trained triathletes. The subjects performed an interval run consisting of 8 x 3 minutes @ 85-90 percent VO2 peak velocity on two separate occasions. Ten hours after the run, the triathletes either swam 2,000 meters or lay down for an equal amount of time. Fourteen hours after that, the subjects performed a high-intensity run to fatigue to assess how well their running performance had recovered from the previous day’s interval sessions.

Interestingly, the subjects were able to run for 13 minutes, 50 seconds after swimming for recovery compared to only 12 minutes, 8 seconds after lying still for recovery. That’s a 14 percent difference. The researchers also found that swimming for recovery was associated with much lower levels of c-reactive protein, a biomarker of inflammation, 24 hours after the interval run. This finding suggested that swimming for recovery enhanced performance in a subsequent run by attenuating muscle tissue inflammation resulting from the first run.

Many triathletes routinely schedule swims as their next workout following runs because it feels good to the legs. Now we know that it not only feels good but does good. If you’re not engaging in this practice already, start!

Theme for Ironman Texas aid station

2011-04-08T07:48:00.000-07:00

All,

Your help is needed as we are trying to come up with a theme for the Lonestar Multisport aid station for Ironman Texas! Please submit your ideas to lonestarmultisport@att.net by April 15^th. Need an incentive to help us out? If your idea is chosen, then you will receive a “thank you” gift!

Top 9 Triathlon Training Secrets From Top Coaches

2011-03-23T13:38:00.000-07:00

Written by: Marty Munson

TRAIN YOUR MIND RIGHT

1. Let the water clear. The biggest mistake triathletes make, says Scott Berlinger, founder of Full Throttle Endurance, is “training too hard all the time. We call it muddying the water. And if you keep the water muddy, you won’t perform well.” Respect your rest weeks and, he says, “stay within the confines of your workout.” Yes, even when your archrival passes you in the park. Remember, he may be doing speedwork, you may be doing distance.

2. Focus on the process, not the outcome. “Micro goals help you achieve success,” says Paul Weiss, PhD, founder of Asphalt Green Triathlon Club. So instead of fixating on winning, turn your attention to the process – staying aero, keeping your cadence up, getting your nutrition right and all the other little pieces you need to put together to have a top race. That keeps you in the zone. “Achieving process goals cumulatively results in macro goal achievement.” In other words, do what you need to do and the successes will add up.

RUN BETTER

3. Train what’s behind you. “A strong butt is the key to a happy life when it comes to running.” That’s straight from Jordan D. Metzl, MD, sports medicine physician at NYC’s Hospital for Special Surgery and Triathlete contributor. How so? Strength in the glutes keeps the pelvis from tilting from side to side (among other things) and has the potential to eliminate some classic running injuries including IT band friction syndrome. Work with a coach or physical therapist to determine which strengthening exercises are exactly right for you.

4. Keep your feet under you. Should you run on the forefoot? Midfoot? Barefoot? Among the spectrum of sometimes heated opinions on the issue, nobody’s debating one point: “What’s important is where your foot falls underneath you,” says Rob Maschi, PT, DPT, of NYC’s Hospital for Special Surgery. It should fall directly under your center of mass, not in front of it, or you’re basically braking with every step.

SWIM SMARTER

5. Drop some drills. “You don’t need to do 1,642 swimming drills to become a better swimmer. You can do a few drills that have a very specific purpose and become a better swimmer,” says Earl Walton, head coach for TriLife Coaching, NYC. The one drill everybody needs? Side lying kick drill. “If you’re a bad swimmer, you’re killing your momentum,” he says. “You need to get comfortable in the water and get your body position correct.” This drill is an essential way to do that. It’s not the only drill you need to do, but if it’s not in your repertoire, it’s worth putting there, he says.

DO THE RIGHT THING IN THE GYM

Strength train to become a better triathlete, not a better weight lifter. Photo: John Segesta

6. Don’t strength train to become strong. “When you’re an Olympic weightlifter, the point is to move weight from point A to point B to demonstrate your strength.” To do that, you might need to hold your breath, arch your back, or use momentum. “For any other athlete, your reason for strength training isn’t to demonstrate strength. It’s to gain strength,” says Jonathan Cane, exercise physiologist and head coach at City Coach Multisport. That means doing your weight work with excellent form and letting your muscles, not your ego, get stronger.

7. Keep it simple. Sometimes when you do crazy complicated exercises, “your brain gets better at doing them, not necessarily your muscles,” Cane says. So you’ll be better at doing one-legged tractor tire balances, rather than at swimming, biking, and running. Keep your workout simple and focus on the big muscles as well as the muscles that stabilize you. And don’t stress about whether you should be using free weights, resistance bands, kettlebells or something else. “Your muscles aren’t that smart. They only know if they’re working or not. And if you get the muscle to fire, you’ll get stronger,” he says.

DON’T SKIP THE STRETCH

8. Stretch for speed. Stretching helps you maintain your range of motion, and poor range of motion means poorer power, says Marisa D’Adamo, PT, former physical therapy coordinator for the ING NYC marathon. “Stretching helps you get faster without speedwork. You can’t work on your power or strength when your joint doesn’t have the range of motion it needs.”

AND IF YOU DO NOTHING ELSE, DO THIS

9. Determine what’s made of glass. Douglas Schwartz, coach at Multi-Sport Partners, asks his athletes to imagine balls made of three materials: marble, rubber, and glass. They have to label the balls according to what they’re juggling – for instance, friends, family, work – and say why each is labeled that way. You see where this is going: The most precious one is the glass ball. Each athlete needs to figure out what in their life is made of glass and how not to drop it. Glass equals family for you? Schwartz suggests a way to make your training more efficient so you can spend more time with family: On your next road trip, have your significant other drop you off 30 minutes away from home and run the rest of the way.

20-Minute Workouts

2011-03-23T13:34:00.000-07:00

Do you think it’s not even worth changing into workout clothes if you only have 20 minutes to train? Think again.

Written by: Matt Fitzgerald

To most non-athletes, 20 minutes of exercise seems like an eternity. But to endurance athletes in marathon training or triathlon training, a 20-minute workout may seem like it’s hardly worth the bother. After all, if your average workout lasts an hour, what can a 20-minute session possibly do to increase your fitness? Quite a lot, actually—even for the fittest endurance athlete. Consider these four benefits:

1. 20-minute workouts burn a meaningful amount of calories and, thereby, help you reach and maintain your optimal racing weight. For example, a 150-lb. runner burns approximately 280 calories in a moderate-intensity 20-minute run. If you normally miss a scheduled longer run roughly once every 10 days due to lack of time, you could burn an extra 10,000 calories over the course of a year by squeezing in 20-minute runs instead.

2. 20-minute workouts provide extra repetitions of the running stride, swim stroke, or pedal stroke that stimulate improvements in efficiency. A big part of what makes you a better, more efficient swimmer, runner, or cyclist is simply time spent practicing the movement. So, even short workouts count as additional movement practice.

3. 20-minute workouts can increase endurance by adding to total weekly glycogen turnover. An interesting Scottish study found that weekly training volume was a better predictor of marathon performance than the distance of the longest training run. In other words, the study suggested that marathon runners are better off running 50 miles a week with a maximum long run of 16 miles than running 40 miles a week with a maximum long run of 22 miles. The reason is that endurance improves through the repeated depletion of muscle glycogen stores in training. And a heavy week of training will result in more total muscle glycogen depletion, and thus build more endurance, than a lighter week. 20-minute workouts can add a meaningful amount of glycogen-depleting volume to your training week.

4. 20-minute workouts can produce an excellent high-intensity training stimulus. A little swimming, cycling, or running at anaerobic threshold intensity and above goes a long way. Twenty minutes is plenty of time to get all the high-intensity work you need to take your fitness up a notch.

There are basically two ways to incorporate 20-minute workouts into your marathon training, triathlon training, or any other endurance sport training. One is to do a 20-minute workout instead of taking a day off whenever you are too pressed for time to complete a longer workout. The other way is to add one or more 20-minute workouts to your weekly training schedule to increase your overall training volume without creating a significant risk of overtraining. Here are some suggested 20-minute workouts:

The Filler – Simply swim, ride, or run at an easy tempo for 20 minutes. This is a great workout to do when you want to avoid the guilt of doing nothing but you’re not mentally or physically ready for anything challenging.

Tabata Intervals – Swim, ride, or run at an easy tempo for 16 minutes, then complete 8 x 20-second all-out sprints with 10-second passive recoveries between sprints.

Fartlek Intervals – Sprinkle 5 to 10 fast 30-second efforts throughout an otherwise moderate, steady-pace workout.

Threshold Session – Warm up for five minutes at a comfortable tempo, then go for 15 minutes at anaerobic threshold intensity (the fastest pace you could hold for one hour in a race).

Progression Workout – Swim, ride, or run for 15 minutes at a steady, moderate pace, then blast the last five minutes.

Time Trial – Swimming: Warm up, then swim 800 meters (875 yards) as fast as you can. Cool down as long as necessary to make the total workout 20 minutes. Cycling: Warm up, then ride 5 km as fast as you can. Cool down as long as necessary to make the total workout 20 minutes. Running: Warm up, then run 1 mile as fast as you can. Cool down as long as necessary to make the total workout 20 minutes.

Try a TRI Clinic

2011-03-04T05:33:00.000-08:00

Try a TRI Clinic

A clinic designed to introduce youth and junior athletes to the fun and exciting sport of triathlon. As one of the fastest growing sports in America, triathlon offers a great way to stay healthy and fit.

All levels of participants from ages 7 to 19 are welcome. Athletes will learn about the sport of triathlon through instruction, drills, games and work-outs in all 3 sports (swim, bike and run), including the transition from sport to sport.

Clinic will be put on by Coach Sandra Sutherland, Mindy Reich and members of The Woodlands HS Tri team, a triathlon club for 7th-12th graders. Try-outs for the 2011-12 team will take place this spring and will be expanding to include members ages 7 and up! For additional information please contact Mindy at the email/number below.

When: Saturday, March 26, 2011

Where: Y at Shadowbend Location

Time: 10am – 1 pm

Cost: $60

Participants will be expected to successfully swim a 25 yd distance without stopping. Each athlete will be required to wear a swim suit with appropriate work-out clothes over (depending on weather) and bring goggles, towel, bike, bike helmet, running shoes and a water bottle.

For additional information please contact Mindy at mreich2007@comcast.net

or 281-731-6474.

IM Texas Homestay

2011-02-22T06:59:00.001-08:00

Dear LSMS Club Members,

One of the wonderful opportunities we have with hosting IM Texas is to volunteer as homestay hosts for the professional athletes racing this event. I am the Homestay Coordinator for IM Texas and am looking for families who would be willing to host a professional athlete during the IM Texas event. If you are interested in hosting a professional athlete, please email me at irongirl@sbcglobal.net and reference IMTX Homestay in the subject heading. I will then contact you directly requesting additional information from you to help me match athletes to homestay hosts. I already have several athletes that are looking for homestays and your help/assistance is greatly appreciated.

Thank you!

Kimberly Hager
Strive Performance Coaching
22 Doe Run Drive
The Woodlands TX 77380
www.istrive.net

Sports Science Update: Improve Tomorrow’s Workout Today

2011-02-15T10:57:00.000-08:00

Why enhance recovery when you can reduce the need to recover?

Written by: Matt Fitzgerald

Every runner knows that post-run recovery is important. Your body needs to reverse the dehydration, muscle fuel depletion, muscle tissue disruption, and other effects of exercise stress to get ready to perform well in the next workout.

When runners think about recovery, they usually take the dehydration, muscle fuel depletion, muscle tissue disruption, and other effects of exercise stress as given—as unavoidable. Consequently, they seek to boost their performance in the next workout by doing everything they can to reverse these effects once they’ve already happened (by taking ice baths, drinking protein shakes, etc.). The idea that they could also boost their performance in the next run by minimizing the need for recovery in the first place does not cross their mind. However, this is possible.

Obviously, the easiest way to minimize the need for recovery after a run is to avoid running hard. If you replace a hard 10-mile run with a slow one-mile run, you will recover much faster. But if you do this every day, you won’t get very fit. That’s not what I’m talking about. I’m talking about measures you can take to minimize the stress effects of the hard training you’re already doing.

One simple thing you can do to reduce the muscle damage caused by a hard run and thereby bounce back quicker is warm up. Studies have shown that runners exhibit less muscle damage and report less muscle soreness 24 hours after a hard run when it is preceded by a thorough, gentle warm-up. A proper warm-up before hard running appears to increase the elasticity of muscle fibers so that they are less likely to rupture under the stress of intense exercise.

A nutritional measure that has been shown to reduce muscle damage during exercise is consuming carbohydrate and protein together while working out. For example, in a 2006 study, researchers at James Madison found that cyclists suffered significantly less muscle damage during a hard ride when they drank a carbohydrate-protein sports drink than when they drank a carbohydrate sports drink with equal calories. Significantly, the cyclists were also able to perform significantly more leg extensions the day after the hard ride with the carb-protein drink. This finding provides the purest possible indication that the consumption of carbohydrate and protein together during the workout reduced the loss of functional capacity resulting from the workout.

The average runner generally thinks of recovery in terms of the physiological processes of muscle damage repair, muscle refueling, and so forth. But it’s performance that really matters. If you can’t perform as well the next day, then you haven’t recovered, regardless of how much muscle repair and refueling has transpired since you’re last workout. This is why preventing the loss of functional capacity resulting from workouts is so powerful. Instead of enhancing recovery you’re reducing the need for recovery.

We may now be able to add another item to the list of measures that can be used to reduce the need for recovery. Researchers at Massey University in Australia recently studies the effects of graduated compression socks on running performance and post-run muscle function. Twelve runners ran four 10K time trials on a track on separate occasions while wearing three varieties of compression socks (one at a time, naturally) and without compression socks. The researchers found that the compression socks had no effect on their 10K times.

However, the runners did experience a smaller decline in jumping performance after the time trials when they wore the compression socks. This finding suggests that the runners would be able to perform better in their next run and thus get more benefit from that next run. Extrapolating, runners who wore compression socks every day might indeed improve their 10K times more than they would if they trained without compression socks.

In other words, compression socks might not improve your 10K time today, but it just might improve it in six weeks!

http://triathlon.competitor.com/2011/02/training/sports-science-update-improve-tomorrow%E2%80%99s-workout-today_19888

25 Top Heart-Healthy Foods

2011-02-15T10:53:00.000-08:00

25 Top Heart-Healthy Foods

Keeping your heart in good shape requires more than exercising regularly and eating healthful meals. It's about eating the right kind of foods, which nurture the heart and keep it in tip-top shape. Instead of scouring the Web for recipes and meal plans, stick to these 25 best heart-healthy foods and you'll be set.

Heart-Healthy Foods 1-5

One of the best foods you can eat for your heart is oatmeal. Loaded with omega-3 fatty acids, calcium, fiber and folate, you're sure to get a kick start at breakfast with a steaming bowl of oatmeal. Even an oatmeal raisin cookie or two has benefits. Another food to try is almonds, which offer vitamin E, fiber and omega-3 fatty acids. They're great as a yogurt or salad topper. A glass of red wine with dinner is a time-tested tradition and it's been directly linked with improving HDL "good" cholesterol. Brown rice is a diet staple, and it offers valuable nutrients such as magnesium and fiber. It's quick to make and incorporate into dinner or a veggie-based snack. Tuna is another great heart food, chock full of omega-3s and niacin. Make a quick tuna salad or use it as a spread on whole grain crackers.

Heart-Healthy Foods 6-10

As we move down this top-25 list, you'll notice that the kinds of foods good for the heart are varied and even delicious. Blueberries offer beta-carotene, vitamin C, calcium and potassium. Blueberries also make a great cereal topping or salad mix-in. Salmon also offers omega-3s and makes for a fantastic main course for dinner or lunch. Black beans are tasty and offer magnesium, fiber and vitamin B complex. Just mix them into a stew for a hearty addition. While not everyone's favorite, soy milk is also heart healthy, with niacin, folate, magnesium and vitamin B complex offering plenty of incentive to pour it over your cereal. Likewise, ground flaxseed contains fiber and omega-3 fatty acids, making it perfect for a crunchy addition to yogurt, cereal or cookies.

Heart-Healthy Foods 11-15

Tofu is a great choice for the heart because it contains potassium, calcium and niacin. Plus, you can marinate it in just about anything and it'll take on its flavor, making for an excellent red meat substitute. For a nice salad topper or mix-in for pasta or muffins, try walnuts, which contain folate, fiber, and polyunsaturated fats along with omega-3s. You can try asparagus, which contains vitamin B-complex, fiber and beta-carotene, making it the perfect side dish for lunch or dinner. Spinach is another great veggie, with plenty of fiber, calcium and potassium to keep your heart happy. Try adding it to sandwiches and salads instead of lettuce for a healthier punch. You can't beat sweet potatoes for tastiness and heart-healthiness. It contains fiber, beta-carotene and numerous vitamins. Cook one up for a baked potato alternative or slice it up and bake for heart-healthy fries.

Heart-Healthy Foods 16-20

Many fruits are great for heart health as well. For instance, oranges offer beta-carotene, vitamin C and potassium. Papaya is another fruit that's great for the heart, with vitamin C, vitamin E, calcium and potassium. Plus, you can add it to salsa or just eat it as a part of a fruit salad. Cantaloupe is another good choice, with lutein, beta carotene, vitamin C and fiber. You can eat half a cantaloupe for breakfast or even a snack. And there's always carrots, which offer beta carotene and fiber for optimum hearth health. Baby carrots or even shredded carrots tossed in muffin batter can keep this healthy veggie as a diet staple.

Heart-Healthy Foods 21-25

Many vegetables are heart-healthy include broccoli, which contains vitamin C, vitamin E, fiber and potassium, and is easy to incorporate into soups and dips. Bell peppers are delicious and easy to include in sandwiches and wraps once roasted, plus they contain vitamin B complex and fiber. You might also wish to include tomatoes in your diet, which contain lycopene and vitamin C as well as folate and fiber. Eat a fresh tomato pizza or add slices to your sandwiches and salads. Tea is also good for the heart, with flavonoids and catechins. Start your day with a cup of green tea for a mild and delicious drink. And for a special treat, you can indulge in dark chocolate, which contains flavonoids and reservatrol, which are great for the heart and can lower blood pressure.

Parks and Recreation Needs Assessments- Tri Community

2011-02-15T10:48:00.000-08:00

Hi, Mark Tefft and I will be meeting with the Parks & Rec Needs Assessments this coming Thursday, February 17th. We would like to present any improvement ideas you may have for the community. Please e-mail your ideas/ suggestions to lonestarmultisport@att.net.

Thank you,
Jennifer Zambrano

Calling all Ironmen

2011-02-15T10:42:00.000-08:00

Hi, we would like to invite several Ironmen to be on a panel for Q&A at this coming Lonestar Multisport Club Meeting (Monday, February 21st at Rico's - Indian Springs from 6:30 - 8:30). If you have done an Ironman and are interested in sharing your experience and answering questions, please contact us at lonestarmultisport@att.net. Thank you!

Team Strive ALS Spin-a-thon

2011-02-10T05:56:00.000-08:00

Be sure to check out the spin-a-thon for ALS, which is taking place this coming Sunday at Villa Sport from 8:00 - 10:00 a.m. Sign up today. $1/minute in 10 minute increments.

http://www.active.com/donate/teamblazeman/blazemanTeamStrive

Swim programs - get plugged in!

2011-01-18T10:19:00.000-08:00

To help you get plugged into a local swim program, the following list has been compiled.

**Magnolia Aquatics:
Coached Workouts Every Saturday @ 6:30am - 7:30am, Sunday @ 1pm-2pm and Wednesday 7:00pm-8:00pm at Magnolia ISD Natatorium (14350 FM 1488, Magnolia, TX 77354)
Private Stroke Technique Lessons on Wednesday and Friday evenings and Saturday mornings.
http://www.facebook.com/home.php#!/pages/Magnolia-Aquatics-Club-Masters/143062749049828?v=info
• $80 (10 swim) Punch Card
• $45 (5 swim) Punch Card
• $10 drop in rate

**Woodlands Master Swim Team:
See website for practice schedule. http://www.wmst.net/
WMST Fees
CISD/Northampton Program Payment Options
We encourage all of our members to consider buying a membership pass card. For the swimmer who plans on attending regularly, pass cards are the cheapest option since they allow for unlimited swim practices during the time period of the card. They are automatically renewed just before they expire.

The fees for a Membership Pass Card are:
• $68 Monthly
• $195 Quarterly: 3 month card, breakdown $65/month (Billed in January, April, July, October)
• $372 Semiannually: 6 month card, breakdown $62/month (Billed in January and July)
• $720 Annually : 12 month card, breakdown $60/month (Billed in January)
We offer punch cards for those swimmers who are not sure how often they will get to practice:
SWIM Punch Card fees
• $75 (10 swim) Punch Card
• $140 (20 Swim) Punch Card
Punch cards must be requested for renewal, ideally before they are finished. Allow 2 business days to process punch cards. If you run out of punches, have requested a new card, and would like to swim before the new card is ready, you may pay the Drop In Fee of $8.00 (exact cash or check made out to WMST) to the coach on deck. Please use this option only as a last resort! Visit the Punch Card Request tab ( click here) for renewal details. We offer special rates for the 18-24 age group and to full-time college students of any age.

**True Blue Aquatics:
Looking for a swim coach? Steve Breeding provides personal and group coaching in the Woodlands. With over 30 years as a competitive swimmer and coach Steve will begin with a consultation and then evaluation to thereafter design a program to fit your goals. For more details contact Steve at
832-563-7023.

**OutRival Racing Tri-Specific Swim Sessions:
OutRival Racing Triathlon-Specific Swims, Mondays, Noon-1PM, year-round
Location: Conroe ISD Natatorium (behind Sam's Club on I-45N).
Swim practice is mostly freestyle and includes tips on how to swim in open water.
Swimmers of all abilities welcome! Free for OutRival Racing Team members.
Punch-cards:
• $10 for 1 session
• $35 for 5 session punch-card
• $60 for 10 session punch-card
Contact us at info@outrivalracing.com to register. First session is free!

The 10 Best Protein Sources for Runners

2011-01-10T11:17:00.000-08:00

The 10 Best Protein Sources for Runners
Updated: Dec 13th 2010 2:47 PM EST by Matt Fitzgerald
Protein is important for runners, and some sources are better than others.
Written by: Matt Fitzgerald

Protein is a very important component of a runner’s diet. Your muscles are, after all, made of protein. And the protein you include in your marathon training diet or triathlete diet needs to be adequate to promote fast muscle recovery after workouts and to ensure that your muscles adapt fully in response to your training.

That said, some dietary protein sources are better than others. The best protein sources are those that offer a balanced profile of amino acids (amino acids are the “building blocks” of proteins), the highest concentrations of protein, lots of other essential nutrients, and healthy fat profiles. Here are our top 10 recommended protein sources for runners.

Albacore Tuna
Few foods provide more protein per calorie than albacore tuna. One can of white albacore tuna packed in water provides 41 grams of high-quality protein in just 220 calories. Albacore tuna is also a good source of vitamin B12, a very important vitamin for runners because of its role in cellular energy production.

Almonds
Plant foods do not provide as much protein—or as high-quality protein—as animal foods. But when it comes to plant foods, almonds are a very good protein source. One ounce of dry-roasted, salted almonds contains six grams of protein. Almonds are also an excellent source of vitamin E, fiber, and unsaturated fats.

Boneless, Skinless Chicken Breast
One of the leanest protein sources, a single skinless chicken breast supplies 28 grams of protein with a mere 2.5 grams of fat. Chicken breasts are also easy to prepare in all kinds of tasty ways.

Chocolate-Flavored Skim Milk
Skim chocolate milk is an ideal post-workout recovery food. In addition to providing dairy protein for muscle repair, it offers carbohydrate to restock muscle glycogen and water for rehydration. Studies have shown that athletes perform better in their next workout when they drink chocolate milk following an initial workout than they do after drinking a sports drink.

Eggs
For a number of years, eggs had a bad reputation because of their high cholesterol content. But we now know that the cholesterol in eggs does not increase the cholesterol levels of those who eat them regularly. What’s more, a single egg contains 17 grams of protein, and the protein digestibility corrected amino acid score (PDCAA) of egg protein is a perfect 1.0. PDCAA is a measure of the amino acid balance in protein sources.

Grass-Fed Beef
Everyone knows that beef is high in protein. But some cuts contain a lot more fat than others. For example, a six-ounce serving of pot roast contains 32 grams of fat, whereas an equal serving of London broil has just eight grams of fat. So be sure to always choose leaner cuts of beef. Also, grass-fed beef is leaner than the usual grain-fed beef. A six-ounce beef loin from a grass-fed cow contains roughly 92 fewer calories than a six-ounce loin from a grain-fed cow.

Low-Fat Yogurt
Yogurt contains two forms of milk protein, whey and casein, both of which have perfect PDCAA scores of 1.0. Milk proteins are also rich in a protein fraction called glycomacropeptide (GMP), which is a powerful hunger killer. Therefore, calorie for calorie, low-fat dairy foods, such as low-fat yogurt, satisfy the appetite longer than most other foods. They are also a great source of calcium.

Roasted Turkey Breast
From a protein perspective, you can’t do much better than to have a turkey sandwich (on whole-grain bread, hold the mayo) for lunch. A three-ounce serving of roasted turkey breast supplies 24 grams of high-quality protein. It is also a good source of vitamin B6, niacin, and selenium.

Soy
Soy is probably the best plant source of protein. Its PDCAA score is a very solid 0.91. And there are so many delicious ways to include soy in your diet, including tofu, edamame, soy milk and soy-based yogurt, soy burgers, and soy protein powdered drink mixes.

Whey Protein Isolate
Whey protein isolate is probably the closest thing to a perfect protein source. Whey protein has the highest biological value (another score like PDCAA that measures protein quality) of any protein and is rich in the hunger-killing protein fraction, GMP. Numerous studies have found that whey protein supplementation accelerates post-workout recovery, enhances muscle performance, and even promotes weight loss by reducing appetite. You can find whey protein isolate in a variety of powdered drink mixes, nutrition bars, protein waters, and other products.

Wild Salmon
In addition to containing 44 grams of protein per six-ounce serving, wild salmon is rich in omega-3 fatty acids, which have been shown to boost brain and heart health and fight inflammation. (Farmed salmon has lower levels of omega-3s.) To get adequate amounts of omega-3 fats in your diet, you should consume fish at least twice a week.

Row Your Way To Triathlon Fitness

2011-01-10T11:10:00.000-08:00

Row Your Way To Triathlon FitnessUpdated: Nov 10th 2010 6:17 PM EST by Training
Discover how incorporating the rowing machine into your workouts can benefit your training.
Written by: Tawnee Prazak

The rowing machine is as versatile as the triathlete. In one rowing workout, major muscle groups for swimming, biking and running are put to work—no transition required. Rowing develops strength, power and aerobic endurance simultaneously. “Rowing is the endurance athlete’s secret weapon that no one wants to talk about,” says longtime triathlon coach and triathlete Robert Beams.

Why Rowing
At first glance, rowing appears to be a swimspecific workout. While this is true to an extent, it’s the bike that gets the biggest boost from rowing. “From a triathlete’s perspective, rowing develops power for cycling better than it does for swimming,” says Will Kirousis, a triathlon and cycling coach. “It’s majority legs; the arms just finish the movement.” Explosive leg power comes into play during the drive phase of rowing. Just look at the triple-digit wattage—arms alone can’t do that.

Still, don’t discount the benefits of rowing for swimming. Rowing builds upper-body and core strength, and the arm pull-through phase mimics the catch phase of a swim stroke. Beams says he’s seen athletes shave seconds off their average 100-metre pace after taking up rowing. “It can’t improve technique but it does build strength,” he says. “It’s also a great tool for increasing range of motion in the shoulders and back.”

Then there’s the cardiovascular fitness component. The full-body constant motion nature of rowing is effective for building aerobic and/or anaerobic endurance. Rowing packs a double punch: It enhances cardio fitness while you strength train.

When to Row
Rowing can break up the monotony of swim-bike-run without taking you too far from the specificity of triathlon. Incorporate it into gym days—row 500 to 1000 metres before or after lifting weights—or do a brick workout that combines rowing with a spin class, running or even a swim.

Rowing is a reasonable substitute when swimming in a pool or open water isn’t possible. Also, rowing is non-weight-bearing, making it useful in rehab situations. “It can keep you healthy and in the game if you’re dealing with an injury,” Beams says.
Just don’t overdo it. “Don’t let rowing replace swim-bike-run, Kirousis says. “Remember, it’s just a cross-training tool. While in season, row after a major event or in a transition period to clear your head. In off-season, use it to build fitness.”

How to Row
Like swimming, rowing is highly technical. Doctor and rowing coach Thomas Mazzone identified the phases of rowing as catch, drive, finish and recovery. In the catch phase, the arms are extended and the legs fully bent. The legs are responsible for initiating force in the drive phase. When the legs reach the point of half extension, the arms follow with a strong pull, bringing the bar into the chest. The legs then extend as you reach the finish, followed by the arms releasing into the recovery. It’s important to maintain good posture throughout the entire movement; don’t slouch or hunch over, especially during the catch. However, it is okay for the back to have some forward-backward movement to enhance power.

A Few Key Considerations
- Don’t set the resistance too high—your power output will drop faster than you might think.
- Set the resistance in the middle and maintain a high velocity and consistent force.
- Don’t hyperextend the knees during the pushback part of the drive, and don’t allow the knees to bow outward.
- There should be no interference between arms and knees. If the bar hits your knees, fiddle with your technique.

Bike Lane News!!!!

2010-11-23T10:12:00.000-08:00

The Quintana Roo Demo truck will be at Bike Lane Friday and Saturday, December 3 - 4. Stop by and take a test ride, look, or just ask some questions on these great bikes (and don't forget to bring an ID, helmet, shoes and pedals for a test ride). You can visit Quintana Roo at www.rooworld.com.

On another note, as some of you may already know, Bike Lane now has Cervelo bikes. They are fortunate to represent this great bike company in the area. They have several models built in the store and you can visit Cervelo at www.cervelo.com.

Bike Lane17937 Interstate 45 S # 101
Shenandoah, TX 77385
(936) 321-0200