Triathlon training excuses washed away, an amazing video

Just before Christmas I ran into a friend of mine (Dave Watkins) that I had done some training with a few years ago while he was prepping for his first ironman. He told me he had started a racing team and that I should look at his website. After seeing this video, coach TL and I met with Dave and have since joined the team. I can tell you that nothing puts the fire back into your training than to see others that have overcome so much and be successful. Here is the link to Ironheart racing: http://ironheartracing.com/

Steve

Wouldn't you just know it !!

Run training just going along fine, starting to get my diet under control, losing some weight and then BANG.....I strain a calf muscle. Looking back at my past few weeks training I realized that maybe I have added too much too fast and my calf was just waiting to blow. Recently I have added hiking hills with a weighted backpack into my workouts. After a few sessions I was really noticing that my legs were getting stronger. But there I was sitting on that knife edge of increased fitness and over training. Yesterday I had something tied down on my car rack and it came off, I jumped out of the car and ran back to get it out of the road. The combination of being on that knife edge, jumping out of the car and sprinting (to most people it would look like a jog, but to me it was a sprint), my calf just said sorry dude it's time to shut you down.

Oh well looks like I will get to spend more time working on my swim stroke, fast spinning on my bike, weights and yoga.

On the positive side I got all my Saturday yard work done today!!

Have a great day,

Steve

A brief introduction to Steve

Hi, I am Steve the newest member of the Active by Design Fitness team and I want to share my exercise and fitness experiences with you. My educational background is in exercise and sport science a field of study I never even considered while growing up because I was always the big fat kid on the block. I was always a competitive swimmer (fat guys float), but hated running and was terrible at explosive sports (except center in basketball, I had a big rear and a sky hook, but no D because I wasn't fast enough). In college I had a roommate that was in the exercise science program and got hooked. At the end of this whole journey I have worked in the Fitness/Recreation industry for most of my adult life and have completed 13 Ironman Canada races, nearly 100 other triathlons, marathons, long distance bike rides. I still think of myself as the fat kid and have to constantly be vigilant in my eating habits but I have proved to myself and hope to share with you a line from Adam Sandler movies that the crazy guy always yells "YOU CAN DO IT'.

Steve

Fiber

Fiber is a good thing right? Yes and no! According to Better Competitor magazine in an article by Kim Mueller MS. RD. “too much fiber can lead to nutrient deficiencies” and can increase risk for dehydration.”

If you consume more than 60 grams a day of fiber you are on the path of being deficient in minerals such as calcium, and iron. This is largely due to phytic acid which is found in foods that contain fiber. If you are deficient in any of these minerals you are subject to feeling tired, recovery from workouts are slower and the risk of getting a stress fracture increases.

Foods rich in fiber such as bran, and flax (just to name a couple), take water out of the body which causes dehydration, and results in cramping, digestive discomfort, and muscles that fatigue faster.

The recommended amount of dietary fiber in grams per day as outlined by Kim Mueller is as follows:

Girls 9-18= 26 grams

Women 19-50= 25 grams

Women 51+= 21 grams

Boys 9-13= 31 grams

Men 14-18= 38 grams

Men 19-50= 38 grams

Men 51+= 30 grams


Yes, you do need fiber for good health, just in moderation, and be sure to drink plenty of water.

About Coach TL

Hello, my name is Theresa, but everyone calls me TL.
I am currently a USA Triathlon coach and personal trainer. I have four great kids, and understand how difficult it can be to actually take time out for ones-self.

Sixteen years ago, I was 85 pounds overweight. Eventually I realized I needed to adopt a new lifestyle and get healthy, so I started running and changed my eating habits. Since that time, I’ve finished numerous triathlons of all distances, including five Ironman competitions.

Aside from 10+ years of triathlons, I’ve had extensive personal training in regards to gym work and weights, completed two open water swimming races, four half marathons, three marathons (including the Inaugural San Diego Rock and Roll Marathon with Team In Training), RAMROD (endurance bike ride in one day that is 154 miles and 10,000 ft. elevation gain), and am currently learning how to track race on the bike.

In my endeavors to get in shape and to do it with four small children I needed to somehow find time for myself. I didn't realize it at the time, but I was creating Pockets of Time to take care of my physical and emotional health. Through
that process I found I was a better mom and person because I was taking care of myself.

In my next few posts, I will share a few stories about the Pockets of Time I created when my small children were napping, playing, or playing with me.

Kevin Stone talks about the science of joint replacement

I'm so excited about this! If you've got knees like me (and ankles, and wrists, and...) you'll be excited to hear about the advancements Kevin Stone is making with joint replacement that are biological and not mechanical. This video comes from his recent TED talk; if you haven't seen a TED talk before...a word of warning, they are very addictive!



Here's some more information and links about Kevin Stone, can't wait to get that new set of kangaroo knees!

The Stone Clinic
And of course a Wikipedia entry on Kevin Stone

Gaining Core Strength Anywhere

Exercise is an important part of leading a healthy and well-balanced life. It takes conscience effort to incorporate exercise into an already busy schedule, but it is a valuable tool for the management of your health. With that being said, I want to start by talking about core strength.

I know there are many of you who have difficulty finding time to get to a gym, to work out for various reasons. But did you know, you can actually do a core workout at your desk, in your car, or even while you are cooking dinner.
Why core? Core strength is important for non-athletes, as well as athletes of all levels, since your core is your stabilizer for balance and strength. Many back injuries and lower back pain, can be eliminated or reduced by practicing core related exercises. If you are an athlete, you will gain more power and speed, plus your efficiency will be increased. The risk of injury is greatly decreased when you have a strong core.

So, here are a few ideas to start developing a stronger core when at your desk, in your car, cooking dinner, or anytime you think of it.

1.In the car: Tighten your abdominal muscles by trying to push your belly button back towards your spine at every light, and relax when you go. Do this every day and every time you are in the car.

2.At your desk: Tighten your abdominal muscles using the same technique as above for the length of time it may take to type a short paragraph. Relax for the time it takes to type a sentence and repeat 10 times. Try doing this at least 3 times a day for 3 sets.

3.Standing: Tighten your abdominal muscles while having a conversation with someone on the phone or in person, by tightening when they are speaking, and relaxing when you speak.

4.Cooking dinner: While you are waiting for something to boil, lie down on the floor and perform 10 or more sit-ups, while resting a large can or two of beans, soup, or other item on your chest for a little extra weight. This also helps so you won’t be tempted to put your hands behind your neck and pull, thus injuring your neck. You may also want to do the plank exercise for 3 sets of 30 sec. or more to strengthen the anterior and posterior muscles, and the lateral plank exercise for 3 sets of 30 sec. or more to strengthen your obliques.

If you are able, purchase a medicine ball (6lbs) or two (different weights), and a stability ball for home. With these two items you can perform a myriad of different
core exercises, without ever having to step foot in a gym.

Stayed tuned for more ideas.
Coach TL