Monday, November 14, 2011
Sunday, November 6, 2011
Tuesday, October 25, 2011
Saturday, October 22, 2011
Wednesday, October 19, 2011
Sunday, October 16, 2011
Friday, October 14, 2011
Healthy, steady, ongoing energy without sugars or caffeine
No energy spikes and crashes or re-dosing
No gastrointestinal (GI) distress - it's gentle on the stomach
A unique dual-fuel energy profile that helps burn fat
Wednesday, October 12, 2011
Go to bed when you are tired, and allow your body to wake you in the morning (no alarm clock allowed). You may find yourself catatonic in the beginning of the recovery cycle: Expect to bank upward of ten hours shut-eye per night. As the days pass, however, the amount of time sleeping will gradually decrease.
Thursday, October 6, 2011
In talking to some of my athletes, it has come to my attention that there is a kind of “winding down” going on for the 2011 season. This is normal, but not the best mindset. I want to talk to each of you a bit about my view on an “off season” as it is called. I feel that having an off-season is basically shooting yourself in the foot for the next year. Please don't get me wrong here folks. I do see the need for some down time, but 4 to 12 weeks of mashed potatos with gravy and loads of Christmas cookies never ends well.
Many athletes take the fall and winter to put on ten pounds, relax, and take it easy. It happens. Many of us have finished our last big triathlon for the year (with the exception of some Ironman Florida and Arizona athletes) and are anticipating some kind of slow down period. Frankly, this is a mistake. A big mistake and I don’t want to see it happen to my athletes. You’ve all come way too far to let it slide.
One of the reasons this happens is that we no longer have a significant goal out there driving us. No ‘impending doom’ to push us forward exists. So I am developing some goals that I want all of my athletes to participate in and start getting your minds around.
I am anticipating having all of you do three half marathons over the next few months. The goal is to increase speed, increase foot turnover speed, improve form, and bolster you run fitness. You will notice that there is a gap from December 3 to March 12 in the events noted below. I will be recommending several 5K and 10K events to keep us on our toes and to further bolster our run fitness. Triathletes/athletes get faster by running faster not slower.
I also want everyone to drop any extra pounds you might have carried through the year. I don’t encourage athletes to drop weight in the middle of race season. It needs to be off BEFORE race season. I know it might feel like October is a bit early to be talking about 2012, but the truth of the matter is, how 2012 will shake out for you is being decided now and I want to make sure all of you are armed and ready. So here we go!
I would like each of you to get signed up for the following three half-marathons:
Huntersville Half Marathon – December 3rd, 2011
Alston & Bird Corporate Cup Half Marathon – March 12th, 2012
Charlotte RaceFest Half Marathon – April 16th, 2011
I will coordinate with each of you to pick time, form, and speed goals with a final ultimate goal. I will tailor your workouts to make sure you hit those goals and, as always monitor your progress. Get ready to throw down on these half marathons. We are going to push the pace on all of these and see what you’ve got!
I also want to get each of you filling out and submitting your calorie journal EVERY week. If you do not know how many calories you should be taking in, we’ll figure that out together. But keeping track of calories is one of the primary ways people shed pounds. We need to get on track with that. Below is my recommended calorie/food journal of choice:
I will be having many team events throughout the fall and winter and early spring. The first one I have put up on MyTrainLocal (MTL) is set for October 22, 2011. If for some reason you are not on my MTL group and want in on the fun please follow this link:
Please know that this session is intended for all. One can use this test to their advantage regardless of where their fitness level is today. Executing a 3 x 5K with 5 min recovery per effort will be very helpful in determining several things. Below is a brief summary:
(1) Muscular endurance
(2) Lactate clearance capacity
(3) Pacing awareness
(4) Fatigue resistance
(5) High end aerobic threshold
One component to this program that I will also draw attention to is strength training. Several sessions will be devoted to focusing on the key exercises to be using during this phase of training.
(1) Increase speed, foot turnover speed, form, and ultimately to make you a better triathlete in 2012.
(2) Improve fitness in weak links that were discovered in 2011 season.
(3) Build cohesiveness amongst fellow CLL athletes and friends.
(4) Stay motivated during the cold and dark months of fall/winter.
(1) A focused 12 to 16 week block of training with three half marathons and other events to keep athletes sharp.
Scheduled CLL Team events that will serve as baseline tests and serve as cohesive sessions.
All CLL athletes and those wanting to train with CLL, but know how he rolls.
(1) Training would be done primarily on your own except for those training sessions done as a group.
It is important to note that current CLL athletes will not be paying anything extra for this program. They will stay dialed in with their current training program.
Those who are not on the CLL Team Roster would be strongly encouraged to discuss program options that would best fit their needs during this critical phase of the season.
Please send CLL any thoughts or questions regarding this program at email@example.com.
Friday, September 30, 2011
Wednesday, September 14, 2011
Friday, September 9, 2011
Wednesday, September 7, 2011
I thought it only appropriate to address one very important topic that relates to ‘post Ironman’ folks. Actually, this relates to anyone who has accomplished a goal of any magnitude; 5K run/walk to Ironman.
I have had the privilege to observe first hand how coming off an IM can leave you feeling blah, off kilter, and in a haze. Some athletes can 'break tape' and then be left feeling as if they are 'lost in space'. I am here to say this is very normal, but I think one should be proactive to turn the table on this non-optimal predictment.
Before addressing how to counteract this common occurence lets focus on the 'why'. Meaning, why the body and mind can experience a downward spiral after covering 140.6 miles in water and on land.
Endorphins, Serotonin, and Brain-Derived Neurotrophic Factor. This line up of chemicals can leave an athlete feeling like a rockstar when 'consumed'. I yearn for these suckers to be relased when training. Lets face it, most of us become dependant on these chemicals. No shame here - I am 'addicted' to these things. I have found that the more I train the better I feel - within limits of course. The less I train the more I feel like a slug or three-toed sloth. The memo is out and I have read it. The more active you are the more likely you feel fired up and ready to take on the day. The less active you are the more likely your body and mind will go south both mentally and physically.
(2) Ironman Build Up
When you go to an Ironman you KNOW you are at an Ironman. You are bombarded from all angles with M-Dot merchandise, super fit folks, and an energy level that can make the most level headed guy get a bit dizzy/unsettled. For the two or so days leading up to an IM ones mind begins to absorb the enormity of the day that is about to test you. Anxiety can build. Here is the catch though. Once you break tape, get in the car, and get onto Intersate X you leave it all behind you. That can leave some folks feeling the first bite of reality that the carrot that was dangling out in front of you for 12 months is now in your stomach. The goal has been consumed and the Ironman is now behind you. You have left the city that embraced the insanity and entered the world of 'routine' again. This reality can be hard for some to adjust to.
(3) Off Calendar
For months athletes have followed a very structured and customized training plan - I hope. During this time they have become very accustomed to the ritual of lacing up the Nikes, putting on the goggles, and riding the two wheels. Atheltes become very relient on their training calendar and rituals. I get it. When one works toward a key event for so many weeks and months they find comfort in the routine.
This is a perfect segue to the action step that I think all athletes need to follow. Upon completing your "A" race one must have another goal event to shoot for. This becomes all the more important when the big event falls at the end of the triathlon season. I do think it is appropriate to absorb and reflect on your accomplishment. I also think its important to have some active rest that allows the body to heal. The mistake many athletes make is disconnecting all together from the activities they once embrassed. I confess, that I have done this several times and have learned the hard lesson of doing so. You gain weight, lose fitness, and lose the edge you worked so hard to own. It stinks and its for the birds.
So, go out there crush your event. That event could be a local 5K or an Ironman. Enjoy each mile of it and relish in the victory of owning the event. However, to keep the mind and body in the game post breaking tape make sure to place another goal out there that will motivate you to get out of bed when its 20 degrees out and dark (or 95 degrees and sunny out). Make sure this next goal is of 'value' to you. In other words, if you just did an Ironman a local 5K may not be enough of a challenge. A 1/2 marathon 8 to 10 weeks down the road, however, would be an ideal fit.
Without having additional goals to work towards you are more likely to experience the 'lost in space' emotions I referred to on the front end of this post.
Think big, train smart, and enjoy your endorphins,
Wednesday, August 31, 2011
Saturday, August 27, 2011
New International Version 1984 (NIV1984)
7 Because you are my help,
I sing in the shadow of your wings.
8 My soul clings to you;
your right hand upholds me.