Congratulations Johnathan!

Boston is already a tough race but what tough conditions this year!!  Way to go Johnathan on a great race in Boston!!!

Boston Marathon

Monday is the Boston Marathon.  Johnathan will be racing in it for the first time.  I know he'll kick butt and take names!!! More to come after the race.

Strength training

Strength training is a very important part of triathlon training.  It helps to build speed and endurance as well as an insurance against injuries.

This is a great article I found on USAT's website on strength training.

http://www.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/strength-training-basics-040312.aspx

Strength Training for New Triathletes

By Morgan Johnson

Many times, triathletes are unsure about resistance or strength training, outside of running or riding up hills repeatedly. New athletes particularly seem to be unsure about how or why to include strength training in their training — understandably because they are already learning to balance three sports when before they likely only trained for one, perhaps none. It can be intimidating to think about adding more on top of what can already seem like a lot.

However, strength training is one of the most beneficial and efficient ways for triathletes, especially age group triathletes, to supplement their training and get the most out of the work they are putting in.

First, strength training, contrary to its name, isn’t just about increasing strength. Good strength training works to improve flexibility, mobility, stability and balance. Improving these factors increases efficiency and aids in increasing speed — mobility in the ankles helps us to swim more efficiently, stability in the core helps us produce more power on the bike, flexible hip flexors can make us faster runners, etc.

Additionally, swimming, biking and running, while great for cardiovascular health, have the potential to cause overuse injuries, such as IT Band Syndrome, shin splints, plantar fasciitis, etc., and proper strength training can prevent these injuries, and, in cases when they have already occurred, can also help with treatment by improving the attributes listed above.

Of course, strength training also helps build our muscles — and this is essential for age group athletes (especially those new to the sport) who are short on time and attempting to juggle training with jobs, and family commitments. When done correctly, strength training can develop muscles and neuromuscular activation (the body’s ability to take advantage of existing muscle fibers) much more quickly than simply performing the primary activities of the sport. For example, an hour of cycling-specific strength training can give us the same muscular benefits as a four-hour hill repeat workout on the bike without requiring the prolonged recovery such a workout would normally entail. Increased muscle strength and activation allows us to maintain better form and technique, and hold up longer against fatigue — this means we can go faster and longer both in our races and our training!

So, how do you make strength training a part of your plan for this season?

Like anything else, strength training should be targeted to improve your weaknesses and help you reach your goals – this means, unfortunately, there is no one plan that is perfect for everybody. However, regardless of their focus, triathletes should always strive to incorporate whole body exercises into their strength training, in order to get the biggest benefits from the work they are putting in. Here are some basic whole body exercises get you started:

Bosu Ball Squats
Need: Bosu ball, free weights

Stand on the flat side of the Bosu ball with feet a little more than shoulder’s width apart, feet pointing directly forward, back straight, arms at your sides. Squat down by dropping the glute muscles back, looking forward and up to avoid hunching over. Do 10 continuous squats, followed by a rest. Repeat this three times.

Once you have the balance to do the squats correctly and continuously, you can add a dumbbell to each hand to increase the load, increasing the weight as you get stronger (start small when it comes to weights, and always make minor increases to avoid injury).

Forward Lunges
Need: Free weights

Start standing straight up, back straight, arms at your sides, feet pointing straight forward. Take a wide step forward, landing with the whole foot with the forward heel directly below or slightly in front of the knee on that same leg. Do not intentionally bend the back leg — focus instead on getting a big step, and proper foot placement. Pay attention to your feet during this exercise, and make sure that your feet stay pointing forward; many athletes have a tendency to turn their feet out unconsciously to maintain balance, but this is incorrect technique. When you step back, bring the foot all the way back; your back should remain straight up and down throughout the exercise. Do 15 lunges with one leg, then switch and do 15 lunges with the other leg, followed by a rest. Repeat this three times.

As you get more confident with this exercise, you can increase the challenge by adding a dumbbell to each hand, and increasing the weight as you get stronger.

Pull-Ins and Push-Ups
Need: Stability ball

Start with your shins balanced on the ball and the hands on the ground, arms and body straight. Keeping your shins on the ball, pull your knees in towards your chest, so that the ball rolls forward with your legs. In a continuous motion, push the ball back out so that the legs are straight again. Once the legs are straight, do a push-up, hands pointing forward, elbows bending out. Repeat this combination 10 times, then rest. Repeat three times.

As the exercise gets easier, move the ball further and further back until only the feet are resting on the ball.

Start out with 15-20 minutes of strength training 1-2 times a week, and increase the amount by 10 percent every week, cutting it back every three weeks or so for recovery. As you discover your weaknesses in the sport, find a certified USAT coach who can help you develop exercises to address your limiters and give you a better shot at reaching your goals!

Morgan Johnson is a USA Triathlon Level I Certified Coach and the Lead Developmental Coach at the Playtri Performance Center in Dallas, TX. You can reach her at morgan@playtri.com, or at the Playtri Performance Center at (214) 370-9010.

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach. 

New Sponsor...

I have joined team SunRype. Some of my team gear arrived last Saturday. The hubby and I went for a trail run right after we received the shipment.  I was able to try out my new team tech shirt and visor.  Absolutely love them!!

I tried the strawberry, strawberry banana, and the wild berry fruit strips before and after my run. They are absolutely delicious!!! My husband loves them as well!!  ...and I'm not just saying that because they are a sponsor now. They are 100% fruit and you can tell. They don't stick to your teeth like most fruit snacks do. I'm pretty excited about this new sponsorship and I'm looking forward to the year with them!!

Considering doing an Ironman?

I found this article on active.com.  http://www.active.com/triathlon/Articles/Should-You-Do-an-Ironman-Triathlon.htm  I think it's a really good article to read if you are thinking about signing up for an ironman distance race.  I think a lot of people don't ask themselves these questions before pulling the trigger.  They are really good questions to ask yourself.

Should You Do an Ironman Triathlon?

By Amanda McCracken • D3Multisport.com

For many self-proclaimed Ironman-triathlon addicts it isn't the scent of fall in the air that sends a rush of renewed enthusiasm, but rather the sense of urgency to sign up for next year's Ironman race. With many events selling out within 24 hours, there's incredible pressure to sign up 12 months in advance.

Tens of thousands of people drop over $600 in race entry costs every year without knowing certain their financial, health and family situation come the following year. And that doesn't include the hundreds of dollars spent on travel, housing, food, bike transport, child/dog daycare and training (coaching, massage, equipment, maintenance) costs.

So why do they do it? This is precisely the question many addicts or newbies don't even consider before signing up. For all the sacrifices you (and your family) will have to make in order to reach this goal, you should have a clear purpose for doing it.

Whether it's your first or tenth, here are some things you should consider before taking the plunge.

Should You Sign Up?

• What is your financial status or your predicted status a year from now? Could you be investing in coaching, equipment or education instead that could make you faster or more efficient for an Ironman race two years from now?

• Do you need a massive new goal to motivate you and your training? This could be just what you need! Or you could be setting yourself up for disaster. Make sure you have a solid base of training before signing up. The "couch to Ironman" program is not recommended.

• Are you avoiding other projects in your life? Athletes often use training as a distraction. It's a means of feeling accomplished while at the same time procrastinating the projects that have been on the back burner (career; personal relationships; finances).

• How are your relationships with your family and friends? Can they withstand the heavy time commitment required with Ironman training? Will your bike see more action than your bed? Do you only socialize with triathletes or do you have a healthy balance of different friendships?

• Would a year of racing focused on shorter faster distances help set you up better for Ironman success? Maybe you need to shake off some of the heavy endurance muscles and tap into speed in your legs that may have been beat down from years of long-distance training.

• Have you had your blood tested recently to make sure you are not deficient in essential minerals? Women specifically, have you had your feritin tested? Are you in optimal health?

• Are you trying to qualify for Kona? Make sure you pick a race based on your strengths so that you can optimize your chances of qualifying in your age group.

• Are you trying to PR on a favorite course? If so, have you adjusted your training plan? You can't expect different results if you are training the same.

• Have you considered signing up for a race with a group of people? Training buddies are great support on for a journey like this? It could be a great opportunity to meet new people or build bonds with triathletes you already know.

• Are you turning this trip into a family vacation? If so, does it meet the needs of those in your family or is it purely selfish? Did you do the same "family" trip last year?

Answers to these questions are, of course, subjective. Perhaps you really only need to ask one: Are you ready to do an Ironman triathlon?

Search for an Ironman event.

Amanda McCracken has been racing triathlons competitively for 14 years and coaching athletes for 10 years. She resides in the mecca of triathlon, Boulder, Colorado, where the trails are her playground.

This is a good follow-up article. http://www.active.com/triathlon/Articles/A-12-Month-Overview-of-Long-Distance-Training.htm

910 xt review

I recently purchased the 910 XT with heart rate from Bicycle World of Houston.  So far I really love it!

The first time I swam with it the yardage was under by about 250 yards... but since then it's been pretty on  with the yardage.  It will go over some times depending on the drills I do.  The 910 XT a lot lighter than the 310 XT and doesn't bother me to wear for a long swim like the 310 did.

I also really appreciate how light it is during my runs.  The first few times I ran with it the pace was all over the board, over just a few seconds.  I did a half marathon a week ago and the pace seemed to stay fairly steady.  Maybe the update Garmin sent out fixed that issue.

I love love love all the data it gives me for the swim.  One of my athletes recently bought the 910 also and it will really help me analyze their data.

The heart rate strap is much more comfortable than the 310's was... also it seems to work a lot better.  I don't have the issue of my heart rate reading some ungodly number at the beginning of my runs and jumping all over the place like with the 310.

Happy training!!

5k 1st place for Johnathan

Congratulations Johnathan on your 1st place finish this morning!!  Way to go!!  He had a headwind for 1 of the 3 miles and still beat second place by 3 minutes!!  Way to crush the competition!!