Monday, May 31, 2010

Water Running - Give it a Try!

With my interest on staying active and fit through pregnancy, I’ve been easing back into water running and finally getting back in the pool since our pool is open for the summer! I discovered water running years ago and have become a big believer in it. I often implement it into my athletes training plans and I know that it works both personally and professionally as an athlete and as a coach who has been able to help athletes finish marathons and Ironmans with water running.

Although there are disputes among the experts and many athletes don’t consider it real training, water running may not only allow you to maintain fitness while injured, it might help improve your running performance when healthy. The truth is, water running in a shallow pool or deep water running with an aqua belt offers numerous benefits. Water running enables athletes to train harder without the limitations of injury risk and to train while injured. This is especially true for older runners whose training hours and intensity may be limited by a less durable skeletal system as well as busy working professionals that don’t always have the most effective recovery. Quality training can be done in the pool, allowing training benefits to accrue without the impact of land running.

Water running doesn’t just have to be slogging it out at a steady, tedious pace. All types of quality training can be employed in the water. I set up water running workouts for myself and my athletes that includes intervals, fartleks, sprints, long runs, tempo runs and more. Whatever you might do on the trails or track can be implemented in the water. The key is the right form and the right gear. If running in a shallow pool, you will need to dedicate a pair of older running shoes to the pool or purchase aqua jogging shoes. Once you use them in the pool, never use them outside again. You need to really lean into the run and skim the bottom of the pool with the ball of your foot. But, be sure you come all the way down to the heels frequently, such as when rounding the corners in each lap. If you don’t use the whole foot, you’ll do a number on your calves. Limit the vertical oscillation and utilize a strong core as well. If you are running in deep water, get an aqua belt or Aqua Jogger to aid in flotation and enable you to run with good form in the deep water.

Water running is an excellent exercise during pregnancy. In the later stages of pregnancy, women runners can reap the benefits of strenuous training without worry of the extra mechanical burden of third trimester weight. In addition to the training benefits, the hydrostatic pressure of the water reduces lower extremity swelling.

So if you haven’t tried water running, give it a try! It’s an excellent cross training method that offers many advantages. The training is directly transferable to ground running. For a runner, that is an important consideration. You can reduce the wear and tear of running extra miles while still gleaning all the training specificity of running. A day off from running can be substituted for a day in the pool without anything lost in the translation. Water running shouldn’t give you an excuse to overtrain or skip rest and recovery, but it can certainly reduce the burden of hard training on your musculoskeletal system.

 

Posted by Coach Kelly on 05/31/10 at 04:57 PM
Fitness and Training • Staying Fit through Pregnancy • (0) Comments • Permalink

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Thursday, April 01, 2010

The VERITAS Fit Systems and EFC Bike Fitting Experience

Checklist & Expectations

Purchasing a bicycle is the first and often largest expenditure when entering the sports of triathlon and cycling.  For anyone not familiar with the cycling industry, there are many things to learn about such as frame styles, sizes and materials, bike components and computers, bike wheels and tires, crank arms, lengths, pedals and shoes, as well as saddles, helmets, shorts and more! With all the money that goes into such a costly purchase, the most important part of this endeavor should be Your fit! If you are not measured and fit by an experienced fitter whom selects bikes that fit you and your budget, your costly purchase may be more costly than you could ever imagine. Whether you end up buying a bike that doesn’t fit and shortly after realize you need a different bike or worse yet, perhaps you get injured due to the inaccurate fit, it surely turns into a rough experience.

Let VERITAS Fit Systems and Energy Fitness Coaching make your experience smooth and cost effective so you end up with the right bike and the right fit for seasons to come!

What should you bring to the Bike Fit?

1. Cycling shorts and a tighter fitting top - You want a tight fitting jersey so it doesn’t hang down and obscure our view of your profile on the bike.

2. Cycling shoes and pedals (pedals either on your bike or if you are not bringing your bike just the pedals )

3. Your bicycle – cleaned and ready to ride

4. Towel(s) and water bottle, perhaps snacks too

5. Change of clothes for after - During the fitting process, you will be put under a substantial load and may sweat a considerable amount.

6. Please be well hydrated and well fed.  However, please do not eat a large meal before the fitting as you will be asked to work hard on the VERITAS Fit System.

7. It’s best to arrive at your bike fitting rested and not too fatigued to be able to ride with good form and effort.

What will happen during the Bike Fit?

1. Exact measurements will be taken of your height, torso span and inseam length. 

2. You will then be placed on the VERITAS Fit Bike. During this time, we will find the ideal bike position, without any prejudice as to an existing bicycle make or model.  Your position on the bike is constantly evaluated by your power output, spin scan and comfort. Obejective data will be found whily subjective data is collected based on a thorough discussion and observation.

3. After your ideal position is found, all measurements are input into the patented VERITAS Fit’s software.  This data will allow you or any good bike mechanic to objectively find a bicycle that fits you properly, and should eliminate any bias or prejudice in the bike purchasing process.

4. Your bicycle shoe/cleat configuration will be evaluated and adjusted if necessary.

What can I expect my bike fit to feel like when everything is “dialed in?”

1. Our first priority during the fit process is to ensure you are in the ideal anatomical position to generate the maximum amount of power in an aerodynamic position. 

2. After your ideal (which is to say your fastest, most powerful fit) is found, your bike fitter will ask for subjective feedback as to “what you would do to make it feel even better.” Minor adjustments are sometimes made in the name of comfort and rider preference.  However, your fitter will discuss with you how/why you might want to adjust it back overtime. It takes time to adjust to your fit. Be patient and put in the time in the saddle!

What can be done to my bicycle immediately after my bike fit?

1. Fortunately, we are not a bike shop and are not in business to sell you spare parts or a new bike. Our job is to ensure you are getting an unbiased fit without any other agenda or prejudice whatsoever.  After your ideal position is plugged into the VERITAS software, we enter your existing bike dimensions, and the software tells us how to adjust your existing bike to match your ideal fit.  Every effort will be made to adjust your existing bike on site to mirror your ideal fit.  Sometimes all that is required is an adjustment of the seat position, height, handlebar spacers, etc. 

2. Unfortunately, because we are not a bike shop, we don’t always have the parts required to make significant changes to your existing bicycle.  If this is the case, don’t despair!  We will give you a printout of what parts you require, and instructions for your local bike shop mechanic to install the parts you need at the proper dimensions!  If there are any questions whatsoever, Coaches Bob Duncan, Kelly or Rob can usually be reached by cell phone or email.

How long will it take for me to adjust to my new bike fit?

1. The answer to this question depends largely on your experience level, flexibility, previous bike fit and more.  As a general rule of thumb, you should not judge the effectiveness of your new fit until you have logged at least (400) miles on your new bike fit.

2. Your strength, flexibility, pedal stroke, neuromuscular development all improve with proper bicycle training techniques. As such, your fit may change slightly over time, but having the “numbers” and learning your biomechanics enables you to adjust with ease and continue to improve! 

 

Posted by Coach Kelly on 04/01/10 at 03:09 PM
Fitness and Training • (0) Comments • Permalink

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Friday, March 26, 2010

Energy Fitness Presents - Youth and Adult Camps and Clinics April 2010

Energy Fitness Spring Training Weekend



Date:  Friday, April 16th, Saturday, April 17th and Sunday, April 18th

Perfect for Newbies, Intermediate and Advanced Athletes in High School, College or Age Group Adults

EFC Athletes and Team Toledo Members receive Special Discounted Prices!

Location:  EFC Training Center

4647 Terra Court

Monclova, OH 43542

Clinics by: Coach Kelly and Coach Rob Wissolik

http://www.energyfitnesscoaching.com/about/kelly.cfm

http://www.energyfitnesscoaching.com/about/rob.cfm

Bike Fits by:  Bob Duncan and the Veritas Fit System

http://www.energyfitnesscoaching.com/about/coaches.cfm

http://www.energyfitnesscoaching.com/about/partners.cfm

General Plans:

Start Time:  Friday, April 16th 7pm

End Time:  Sunday, April 18th afternoon/evening

Purchase Á la carte or as a Training Weekend Package

First Price is discounted pricing for EFC athletes and Team Toledo Members/Second Price is full price

Friday evening 7p.m. – Kick Off Your Season Tri Clinic - 1.5hours - $45/$75

• Learn to optimize your Training Time and balance work, family, training and life!

• Discover quick tips on swimming, cycling running, and functional strength training

• Find out what stretches you need to include in your training

• Ascertain nutritional awareness made simple for you and your family!

• Receive a Tri Clinic Packet to take home with you!

• ***Families welcomed!  Kids are free!

Saturday mid-morning Time TBA – Swim Clinic and Video Analysis – 3hours - $175/$300

• Learn proper body position, core propulsion and how to achieve a strong pull to improve speed, power, efficiency and endurance in the water

• Receive an Underwater Swim Video Analysis of Before and After with detailed follow-up report and personal video

Saturday afternoon/evening –Vasa Swim Video Clinic, Run Clinic with Video Analysis, and Bike Fits

Vasa Swim Video and Stroke Mechanics Clinic - 5p.m. - 1.5 hours - $95/$160

• Learn how to develop a proper catch and pull for faster swimming

• Receive a Swim Video Analysis of Before and After with detailed follow-up report and personal video

Run Clinic with Video Analysis – 6:30p.m. - 1.5hours - $95/$160

• Learn how to improve your running economy and efficiency to run faster while lessening your chance of injury

• Receive a Run Video Analysis of Before and After with detailed follow-up report and personal video

Bike Fits - Book 1.5 hour slots - $200/$350

• Professional Bike Fit on the VERITAS Fit System and your own bike with real time, computerized, objective feedback including measuring power displacement, average torque and overall pedal stroke efficiency to maximize comfort and power

Sunday morning – Elite Endeavors Dobby Du Duathlon 8:30a.m.

• Distances:  2 mile run, 6.5 mile bike, 2 mile run, 6.5 mile bike, 2 mile run - Formula 1 Format

• Secor Metro Park, 10000 W. Central Avenue, Berkey, OH (6 mile west of I-475/US-23)

• To register:  http://www.eliteendeavors.com/race_dooby.htm

Sunday afternoon – Core Training Clinic and Bike Fits

Core Training Clinic 1p.m. - 1.5hrs - $45/$75

• Learn core conditioning specifically for endurance athletes

• Understand and execute various core conditioning and balance movements to improve muscular imbalances that have developed as we age and as we do repetitive exercises in the same plane of motion

• Learn to sharpen mental focus as well as stretch and strengthen the muscles of the body that often become imbalanced by runners and triathletes

Bike Fits Book - 1.5 hour slots - $200/$350

• Professional Bike Fit on the VERITAS Fit System and your own bike with real time, computerized, objective feedback including measuring power displacement, average torque and overall pedal stroke efficiency to maximize comfort and power

Summary:  First Price is discounted pricing for EFC athletes and Team Toledo Members/Second Price is full price

1. Kick Off Your Season Tri Clinic - 1.5hours - $45/$75

2. Swim Clinic and Video Analysis - 3hours - $175/$300

3. Vasa Swim Video and Stroke Mechanics Clinic - 1.5 hours - $95/$160

4. Run Clinic and Video Analysis - 1.5hours - $95/$160

5. Core Training Clinic 1.5hours - $45/$75

6. Bike Fits 1.5 hour slots - $200/$350

Packaged Prices

***All 5 clinics plus the personalized Bike Fit - Training Weekend Package

• EFC Athletes and Team Toledo Members - only $555 Save another $100!

• Non athletes and Non Team Toledo members $920 Save $200

***All 5 clinics - Training Weekend Package

• EFC Athletes and Team Toledo Members - only $375 Save another $80!

• Non athletes and Non Team Toledo members $720 Save $200

To Sign Up - Email Coach Kelly

kelly@energyfitnesscoaching.com

 

Posted by Coach Kelly on 03/26/10 at 10:55 AM
EFC News and Announcements • Energy Fit Kids! • Fitness and Training • (0) Comments • Permalink

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Monday, November 30, 2009

Being Thankful

Happy Thanksgiving!!

Thanksgiving is our favorite time of year because we have so much to be Thankful for! Indeed, there have been no shortage of challenges to overcome lately, but the blessings in our lives certainly outnumber the setbacks, and make our accomplishments that much sweeter! Let us pause for a moment and Give Thanks for accomplishments this past season.

Reason to be Thankful #1 - You body’s amazing ability to adapt to the training workload! For all of you who “paid the price” in blood, sweat and tears this year, take inventory of your health/fitness gains. Many of you are experiencing a new body and fitness level you never thought possible (or never thought you would see again). We are we grateful that you trusted us and endured those tough workouts. You emerged stronger, uninjured and ready for more!

Reason to be Thankful #2 - Your mental toughness gains and self-confidence boost extends to every other area of your life. EFC athletes are never arrogant, but have a renewed confidence that they know what they are doing, where they are going, and can accomplish many great things.

Reason to be Thankful #3 - Our productivity and efficiency is perpetually improving. One thing is assured in a downturn economy - we are forced to adapt and improve our operations because of the increased competition. EFC athletes are better prepared for the unknown and sometimes turbulent conditions. What we do to prepare for, and accomplish in athletic competition is aptly considered a microcosm of life in the real world. Sure we all have different finish time goals, but we all compete for the same heath, wealth and quality of life objectives.

Reason to be Thankful #4 - We have so much to look forward to! Most of us are already re-tooling for next season and have so many things to accomplish. Hopefully, you sense the possibilities and tremor with excitement and eagerness to embark on the adventure ahead. Turn your dreams into reality! The possibilities are as broad as the sky is wide!

Coach Kelly and I are so Blessed to be even a tiny part of your journey! We especially would like to thank our athletes, our families and our friends with your hopes and dreams, and allowing us to celebrate this Thanksgiving with you! Thanks be to God, and may He continue to bless us in the upcoming season!

-Coach Rob

 

Posted by Coach Kelly on 11/30/09 at 11:42 AM
Fitness and Training • (0) Comments • Permalink

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Monday, November 16, 2009

“Hyponatremia”

There is a Great Article we just posted on the EFC website under Training. It’s called "Hyponatremia"

There has been a great discussion on the USAT coaches group about this and I asked a couple of coaches if I could post the article and one of the comments. I think it provides excellent information and it can help endurance athletes.

Please click here to read the article.

Then read Dr. Andy’s response below…

"It has long been suspected amongst those in the Sports Medicine community that disordered ADH secretion during endurance activity has a large role to play in the hyponatremia associated with extreme endurance sports such as triathlon and marathoning.  Too much ADH means too much water retention and the effective sodium concentration decreases.  How much is real sodium loss is the question.  Events shorter than 4-5 hours I’d lean towards a dilutional problem due to excessive ADH secretion. Events longer than that, I’d assume equal parts of too much ADH and too little sodium.  The fly in the ointment so to speak is how do you explain severe hyponatremia in the community of runners doing 6-7 hour marathons. That one probably entails free water intoxication from stopping at too many water stations. We probably have way too many water stations at races these days from a medical standpoint.

Look at the stats from the early days of marathoning when water stations were limited at best (not every mile as they are now)...almost no hyponatremia was documented only hypernatremia from dehydration. Enter the studies showing performance enhancement with good hydration and you begin to see exertional hyponatremia.  So I think that too much ADH plays a role as does excessive water intake in some and insufficient sodium intake in others.

What to do when hyponatremia is diagnosed in the medical tent AND there are severe symptoms is a subject for one of our Sports Medicine journal clubs and a matter of some debate...more hydration vs. 3% saline infusion.  Most of the exertional hyponatremias and hypernatremias are acute and "usually" can be corrected relatively quickly.  Chronic problems that have lead to some physiologic adaptations (chronic dehydration causes cells to take on more "osmoles" to tolerated a more concentrated blood) can be made worse however with overly rapid correction (central pontine myelinosis).  Bottom line for Sports Docs, stabilize in the med tent (BP, airway, and mental status) with IVF and transport quickly to the ER for further management."

Andrew Hunt, MD

Medical Director, USAT

Thanks Dr. Andrew! Knowledge is power team!

 

Posted by Coach Kelly on 11/16/09 at 11:18 AM
Fitness and Training • (0) Comments • Permalink

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Monday, June 29, 2009

Fear of the Open Water

Did you know that approximately 70% of all people are afraid of open water? In order to have fun and achieve success in triathlon, one must overcome fear and anxiety of swimming in the open water. There are several approaches to help a person overcome this fear and appreciate the accomplishment and high-achievement of learning to swim in open water. With these tips, soon you will enjoy this newfound open-water freedom.



The first step is to remember to take your time and get comfortable. There is no sense in rushing. Relax and enjoy the water at your pace. Just try to "play" in the water. If you are anxious, don’t even think about swimming at all. Just splash around, run around, do a summersault. Remember how fun it was to "play" in the water when you were a kid? Laugh, relax! The key to feeling comfortable in the open water is being relaxed and learning to be balanced.



The next most important step in conquering your fear of swimming is being able to breathe in the water. Begin by getting comfortable with your head in the water. Try holding your breath underwater and coming up for air, repeatedly 10 times. Then, blow bubbles out of your mouth when under the water and then pop up to grasp for a big "chunk: of air. Also trying blowing bubbles out of your nose too and popping up for air when  you come up out of the water..



And the final element to making the connection is being balanced. So how do you achieve balance in the water? It often takes time, drills, and practice, but the biggest key is relaxation. You want your body to be loose. If you are tense or certain muscles in the body are tense, you will sink. So, utilize drills to help you balance and relax. For a complete list of drills and how to learn to swim or improve your swim, be sure to check out Coach Kelly’s Swim System!

In the mean time, here are a couple of drills…

1. Float on your back:  Feel the water sooth and relax you as you float on your back. The more relaxed you are the easier it is just to lie and float. Press your upper back and shoulders into the water and feel the water hold you up. Kick gently down the pool.


2. Next, try floating on your stomach:  Face down, press chest and shoulders into the water. Then just roll over to your back to breathe.


3. Float on your side:  Press your shoulder into the water, belly button points to the side and you can just gently flutter kick along. Then you can roll to your back to breathe again.

Remember...go slow and at your own pace. If you still are not ready for your first race, don’t give up. Try swimming and let your head come out of the water if you need to. Also, try breaststroke or backstroke and do whatever you need to relax and know...you can do it! So jump in and give the open water a try!



With time and effort, everyone can conquer the fear of the open water. Some people may need to speak with a sports psychologist or psychiatrist. Besides continuing to get in the water and playing in the water to get comfortable, think about "mastering the water" or "being one with the water" – conquer it, accept it, flow with it, enjoy it, want it, appreciate it, love it, and you will swim in it with ease!

Posted by Coach Kelly on 06/29/09 at 04:44 PM
Fitness and Training • (1) Comments • Permalink

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Sunday, June 28, 2009

Triathilates by Coach Kelly

Aside from adding more swimming, biking and running, how can you improve your triathlon performance? Perhaps your missing link is strengthening and lengthening your core body. As a triathlete, we often spend hours in the pool, perpetually turning our cranks on the bike and running endless miles on the road. However, we often neglect a very important aspect that could improve our speed in the swim, our power output on the bike and our strength on the run all while lessening our chance for injury. It’s simply stretching, strengthening and lengthening the right muscles through Pilates exercises and core conditioning specifically for triathletes. Triathilates™ is just that!



Triathilates™ is “Pilates for Triathletes”;. Pilates was founded by Josef Pilates back in the early 1900s and continues today because it’s benefits are numerous from increasing flexibility and core strength to improving physical fitness and declining stress. Pilates also increases energy, relives pain due to tight muscles and stress, enhances posture and biomechanical function and enhances a sense of well-being. All of these benefits are achieved because Pilates combines deep, coordinated breathing with stretching and strengthens muscles without putting stress on joints and ligaments. Pilates is designed to strengthen the deep abdominal and back muscles while increasing overall physical strength. These benefits are all assets to triathletes.



Triathilates™, founded by Coach Kelly of Energy Fitness Coaching, LLC. utilizes several basic mat Pilates exercises and various other core conditioning and balance movements to create a workout specifically to improve muscular imbalances of triathletes and sharpen mental focus. Triathilates™ positions stretch and strengthen the muscles of the body that often become imbalanced by triathletes. Swimming, biking and running motions mostly occur in the Saggital plane of motion. In turn, triathletes often overdevelop certain muscles such as quadriceps, and under develop other muscle groups like abductors and adductors. Together, the over and under developed muscles create imbalances that may lead to injury, biomechanical inefficiencies and wasted effort. Doing Triathilates™ just one to two times a week for 30 to 60 minutes will greatly reduce the risk of injury and make athletes muscularly balanced, strong and flexible.



In Triathilates™ the focus is on strengthening the core stabilizing muscles including the pelvic floor, deep abdominals, buttocks as well as the muscles that support the shoulder girdle and the rotator cuff. While strengthening these muscles, flexibility will also be increased in the larger muscle groups. The stronger and more stable the core is, the more efficient an athlete can swim, bike and run. Power is transferred from a strong core to every aspect of sport specific strength. In Triathilates™, the three abdominal muscles are targeted enabling the body to transfer more efficient power into sport specific needs. First, the rectus abdominus, also know as the “six pack” is strengthened in isometric, concentric and eccentric concentrations to help flex the spine effectively. Second, the oblique muscles are also targeted and this increased strength improves core rotation and spinal stabilization. Third, the transverse abdominus is strengthened, working in conjunction with the pelvic floor muscles to provide stability to the pelvis and the spine. Along with the three abdominal muscles the buttock, particularly gluteus maximus and medius, aid in stabilizing the pelvis which assist in improving running and cycling. The gluteus maximus are large powerful muscles strengthened in the Pilates Hundred, Roll Over and various other Triathilates™ moves which all aid in creating faster propulsion in running and cycling. The gluteus medius are smaller muscles strengthened in the Pilates Single Leg Stretch and the Shoulder Bridge and various other Triathilates™ moves which all aid in creating a stable pelvis and core while running and cycling.



Because swimming, biking and running require athletes to use large muscle groups in the Saggital Plane of motion repeatedly, triathletes generally become very strong in the larger muscle groups. Quads, hamstrings, shoulders and sometimes the upper back muscles have a tendency to become over developed while smaller stabilizing muscles are actually rather weak. The good news is that with Triathilates™ just one to two times a week, athletes can work out these differences. Athletes will quickly be able to use the body’s entire core strength to generate real power! Power from the core will enable an athlete to snap the hips and pull through the water much more powerfully in the swim and turn the pedal cranks with a fluid, complete circle consistently around the entire pedal stroke on the bike. A strong powerful core will aid in achieving a more aerodynamic position on the bike and still allow the athlete to run effectively with a forward lean.



Triathilates™ will lengthen the body increasing flexibility and alleviating tight muscles that can be a detriment to top performance. Triathilates™ works to elongate the quadriceps as well as the hamstrings and calves. These major muscle groups in the lower body are often tight and lead to low back pain, decreased stride length, hip extension and will increase the risk of injuries in triathletes if not properly stretched and addressed. Triathilates™ also opens the shoulder and the chest muscles. Being hunched over on the bike and the repetitious free-style swim stroke causes the chest and shoulders to become tight and rounded leading to poor posture, neck pain, shortened reach and increased risk of injury. Again, Triathilates™ can help eliminate these common issues.



Pilates is based on the belief that the body and the breath are connected with the mind. Mind-body connections can be influenced by everything an athlete does from training, rest and foods that fuel the body. It’s important to be able to center focus in hectic, everyday lives. The Triathilates™ workout is designed to help relax, elongate, lengthen and gently stretch the muscles enabling an athlete to focus and feel a sense of calming that will carry over into training and racing. This focus and calming becomes confidence and sharpness connecting the mind and body required for successful workouts and races.



Triathilates™ will strengthen the core, thereby enabling an athlete to transfer that core energy to improvements in swim, bike and run performance. Triathilates™ will lengthen the body ensuring that proper stretching becomes an integral part of the training program. Triathilates™ will improve the mind and body connection enhancing mental focus and giving the athlete that competitive edge of a laser focus on race day! Triathilates™ is more than just Pilates. It is likely to be the missing link in the triathlete’s training!

Posted by Coach Kelly on 06/28/09 at 04:29 PM
Fitness and Training • Live Lean! • (0) Comments • Permalink

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Tuesday, June 02, 2009

10 Quick Triathlon Tips

10 Quick Triathlon Tips from Coach Kel and Coach Rob

1. Goggles

* You do need Goggles! So be sure to find a comfortable pair! Always keep a couple extra in your swim bag and don’t forget to bring an extra pair on race morning too! Don’t be the athlete running around swim start looking for the goggles that were dropped on the way to the beach!

* There are various types to choose from, but look for a soft suction to the face and a good seal. Women often find this to be challenging with smaller faces. Some suggestions are the Speedo Jr Hydrospex™, Speedo Women’s Vanquisher™ and my personal favorite, the Blue Seventy Vision Goggles in Small.

* To help prevent fogging you can use a small amount of no-tears baby shampoo mixed with water. Put a little drop of this solution on the goggles, dunk in the pool to rinse well and you should be good to go! (practice with this though as too much soap will irritate your eyes and too little doesn’t help prevent the fog).

2. Use Body Lubricant

* Using a body lubricant in areas where your wetsuit rubs against your skin like neck, armpits, wrists, and ankles will reduce chafing and help you peel the wetsuit off easier. The product, Suit Juice™ also works well. Another great idea is to put a little glob of body lube or Vaseline under the nose of your bike seat to apply on the bike and/or perhaps before you head out on the run. Under the armpits and chest area for the guys are good ones too! (Quick side note- do not use Vaseline or petroleum based lubricants on the wetsuit! Body Glide™, Pam Cooking Spray™ or Suit Juice™ is okay - but the others will break down the wetsuit).

* Take time to Lube up for the Bike Ride too! We’ve become big fans of Assos Chamios cream. I even take the time to apply in transition. Be as comfortable on the bike so you can ride strong the whole way through.

3. Wear socks in longer races

* Wearing socks will help prevent blisters. When you get really good- you may want to experiment in shorter races without them for faster transitions, but in the beginning you want comfort.

* I do not use socks on the bike, but I do on the run! Rob likes socks on the bike and run. In Ironman, he sometimes takes the time to change into a fresh, dry pair in T2. See what works for you!

* Also, you may wish to use a light sock under your fins when training with fins in the pool to eliminate blisters. Severe blisters interfere with your training and can get infected leaving you sidelined.  So be smart, wear your socks and keep your feet clean!

4. Check your tires

* Make sure your tires are inflated to recommended tire pressure before you ride. Tires that are too low will require more work from the rider to go at any given pace. Tires that are too high in pressure can pop! Be careful on race morning especially - if you over inflate the tire and it sits in the hot sun while you are swimming you may come back to an exploded tire!   

5. Keep your head up

* As you are riding your bike, keep your head up and look a good distance down the road to anticipate what is ahead. Dropping your head and looking down is dangerous! It prevents you from knowing what is going on ahead as well as the closer in you look, the less stable you become. And, with the areo helmets, you need to keep your head looking forward to achieve the aerodynamics of the areo design!

6. Lube your chain and keep your bike clean

* Keep your chain lubricated and clean to reduce friction. It will also make changing a rear flat less messy!

* Be sure to wash and clean your bike. A clean bike lasts longer, provides a smoother ride and is safer as you become aware of the details when cleaning. Check for lose screws, worn parts and even cracks should they occur.

7. Wear comfortable fitted workout clothes

* Bike shorts are a must! Lube up with Assos Chamois Crème™ to help prevent saddle soars.

* Also, use a Dri-fit™ type material for your shirts. Cotton T-shirts will not allow you dissipate heat very well and will cause extra drag. Although it took Coach Rob until recently to give up his 100% cotton t-shirts, he finally enjoys the benefits of the light, technical fabrics

8. Invest in good shoes

* Find a good bike shoe with a solid bottom that will enable you to generate power and force through the pedal. The fit of your bike shoe is much different than then fit of your running shoe. The bike shoe should be snug as you do not need room between the front and your big toe(you are not running downhill in your bike shoes )

* Go to a specialized running store and have someone watch you run in various styles of running shoes to find the best shoe type for you! As you continue to train, remember to change your running shoes every 400 miles or so depending on your weight. Also, purchase 2 pairs of running shoes at least at a time and rotate back and forth between 2 pairs. Remember to mark them...shoe #1 and shoe #2 so you can easily rotate each run!

9. Schedule your workouts

* Create a plan and schedule your workouts so that you stick with your plan. It’s easy to snooze through the morning or do dinner after work, but if you have your workout scheduled for the week, you can plan accordingly. Get to bed on time and plan other activities around your training! Avoid turning on the TV if you have trouble turning it off. 

10. Food is Fuel

* Remember to eat quality foods throughout the days to fuel your workouts. You need energy in to get energy out!    Coach Kelly http://www.energyfitnesscoaching.com

Posted by Coach Kelly on 06/02/09 at 11:04 AM
Fitness and Training • Triathlon Tips • (0) Comments • Permalink

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