The Benefits of Stretching + Video Special!

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Stretching is an active recovery technique that can help the muscles become stronger, longer, and more relaxed.  While it has been debated whether or not stretching helps prevent injury (or even creates injury), there are several benefits of stretching on a daily basis.

Increase Flexibility

Whether you are swimming, biking, or running, most of us can use some help with flexibility.  Flexibility can be useful to increase athletic performance, especially on the bike using the aero position.  The more flexible you are, the farther down you can be positioned on your aero bars, the more aerodynamic you will be, and therefore the faster and efficient you will be.  In swimming, Ankle flexibility is very important but difficult to do.  It should be mentioned that stretching your ankles can be risky for injury and should be preceded cautiously.

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Improve Circulation

Not only will stretching your muscles improve circulation, but the actual ACT of stretching is a low level aerobic activity that will improve circulation as well.  This will increase recovery and hopefully performance in subsequent workouts. 

Relaxation

Stretching can be a great way to relax and wind down at the end of the day.  If you suffer from mild cases of certain insomnias (like having difficulties falling asleep) you may want to include a quiet stretching routine before you head to bed.

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When to Stretch

• ·        At the end of a day
• ·        On an off/recovery day
• ·        When you feel very tight

When NOT to Stretch (static)

• ·        When muscles are seriously sore
• ·        Before any workout
• ·        Immediately after difficult/long workouts

Stretching when the body has already stretched itself out or is already damaged is a sure way to damage the body more.  Also, stretching before workouts decrease the potential power production those muscles can create.  Take a look at MCT Triathlon’s Video Stretching Special below for a great daily head to toe routine!

Read about the Most Festive Race in America! - Woolsport Musselman

VIDEO SPECIAL!

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The Healthy Way to a Birthday!

No artificial sweeteners, no ridiculous amounts of table sugar, no upset stomach after eating the entire gift... A Fruit Gift Basket!  What a great gift to give someone (not to mention inexpensive when you go about it the right way).  Weight loss, fitness, and health are on the front of many people's minds today.  When birthdays and holidays come around, many feel the guilt trip when they receive an endless supply of strawberry infused vanilla cake or a box of Hersey's Deluxe Chocolates.  Substituting cakes and presents with fruit may be the right way to go with someone watching their weight, or trying to be healthy.  Here is a checklist on how to go about making someone's Birthday a healthy one.

Submit your Recipes to The MCT Triathlon WWW

Looking for a Present? A Fruit Basket is Beautiful!
Not only is a fruit basket healthy, but when set up properly can show love, care, and thoughtfulness.  Below is a photograph of part the fruit basket I gave my father for his Birthday.  It may look expensive but shop around town.  You may be surprised by some of the prices.  I shopped for this basket at a place called Middletown Farms, all fresh produce and inexpensive.

Homemade Fruit Basket - Great for Any Occasion

• 2 Bosc Pears @ $0.79lb
• 3 Peaches @ $0.99lb
• 2 Cameo Apples @ $0.79lb
• 3 Kiwi's @ $0.20 each
• 1 Cantalope @ $1.00 each
• 1 Pineapple @ $2.00 each
• 3 Plums @ $0.79lb
• 1 Mango @ $0.40 each
• 1 Banana @ $0.40lb

 The Entire Bill : $8.18

What a great gift!

Fruitday Cake 

What about the birthday cake with all the high amounts of sugar?  You may want to settle on a smaller sugar cake and substitute in for a Fruitday Cake!  A great way to do this is by buying a fruit sampler from a local grocery store.  (I use Shoprite.  Tip:  Find out when the "manager's special" is.  Stores usually mark down their fruit samplers 50% off for quick sale.  The Shoprite near me usually marks down at 9am).  Now there are several alternatives you can choose at this point.

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Fruitday Cake

• Stick a candle in the fruit plate and Sing Happy Birthday! (Healthiest Option)
• Remove the fruit and wash the plate.  Place a homemade crust on the bottom (Cheerios and Granola with a little bit of Natural Peanut Butter is a good option.)
• Place a Graham Cracker Crust under the Fruit - Hey, it's your Birthday, you have to indulge a Little!

 The Entire Bill : $6.47

What a great cake!

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The "Mainstream" Disagreement - Dr. Oz's Eggs - Nutritional Series

Recently Dr. Oz had an article in the June edition of  People's magazine on 15 things you should carry in your kitchen.  There were a few things that carried with them a certain "myth-busting" feeling.  For years, many of these foods have been seen as harmful to the human body and should be avoided at all costs.  It's incredible how slowly the mainstream view on diet changes and what really should be and not be included in our diets.  The following is an explanation of certain disagreements between Dr. Oz and mainstream thinking.

Vitamin Supplements
This debate goes back and forth on the truth about vitamin absorption rates in multivitamins and supplements.  Dr. Oz suggests a multivitamin and calcium be included in our diet, not as a substitute, but just as a way to make sure everything is there.  If you're worried about the mainstream thought that vitamins are a waste of money because the majority never gets absorbed into your bloodstream, try a liquid multivitamin like ReViva.  (I always like buying in Bulk from Sam's Club, saves me some money.)

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Milk

1-2% Milk is Great

What's suggested?  Give it a guess!  Whole milk? 2%? 1%? Skim?  Dr. Oz gives the go ahead to buy 2% milk (Organic).  But mainstream always suggests Skim to be healthiest, like blogs and articles like Skinny Chef tell us!  The human body works more efficiently when it has all the vitamins, minerals, structural macro-nutrients (protein and fat), and energy macro-nutrients (carbs) working together at once.  It is said by some experts that calcium is more readily absorbed in the body in higher fat milk than skim and that the higher saturated fat content isn't as bad for you as once thought.  Take your milk experience to the next level and look for Raw Milk (from grass fed cows) which includes higher packed and easily digestible nutrients.

On a side note: Milk is a great after workout recovery snack.  Take a glass and choose a workout from the Fitness Workout Database!

Do Not Avoid Eggs!

Eggs
Say it!  Go for it!  "Cholesterol in eggs is bad for you."  Well, Dr. Oz says you should keep Eggs (organic/free range) in your kitchen.  "Yes, even the yolk."  Unfortunately, studies from decades ago still rule mainstream thought that eggs lead to heart disease and other "wonderful" illnesses.  Eggs should be viewed as the start of life and therefore bursting with the building blocks for the human body.  Eat plentiful every morning, crack a few open for lunch, and maybe even throw in one with your steak for dinner.  (As an Elite athlete, I eat 4 eggs every morning. 2-3 a day is perfectly safe and healthy.)  While Free Range eggs cost a little more, they tend to be 10-20 times more nutrient packed than regular eggs.  A suggestion for the financial minded: Buy 2 packs, one regular pack, one organic pack, and use 1 of each for breakfast.  Another suggestion:  Use an Egg Slicer on Hardboiled eggs for convenient eating, and wonderful salad presentations.

Well there you have it, myths twisted in a knot.  Take your vitamins, eat your eggs, and drink your milk and you will grow to be strong and healthy!

Workout of the Week
The Brick of Death by Sue Rodgers in MCT Triathlon's Workout Website Wiki

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MCT Triathlon's Health and Wellness Summer Reading Series

The Health and Wellness 

Summer Reading Series!

It has begun!  The MCT Triathlon Summer Reading Series.  Tune in every Wednesday for a new Article chock full of Podcasts, Videos, and Tips on Health and Wellness and Athletic Performance.  These articles will not only be written for those "crazy" triathletes, but for athletes of all kinds, even if you are just looking to shed a few pounds.  So tune in for motivational ideas, awesome food recipes, and time saving tips. 

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The Nutritional Series

This series will take you through, YOU GUESSED IT, Nutrition!  Find yourself knee deep in healthy, nutritious, and tasty recipes.  This series will give you insight into how your body digests and uses nutrients and what could be missing from even the healthiest diets!   

• June 27th, 2012 - The "Mainstream" Disagreement - Dr. Oz's Eggs
• July 11th, 2012 - Lifestyle Shifts - Baby Steps

Submit your recipe to the MCT Triathlon Workout Website Wiki!

Saving Time& Money Series

This series will sew the hole back up in your pocket and save you the stress of getting that last strength training workout in before bed.  Find out which way is the most efficient way to train.  Find the secret to buying 3 pairs of Asics GEL-DS Trainer Shoes for only $150 And how to find the cheapest and most nutritional foods.

• July 4th, 2012 - Strength Workouts while Traveling
• August 15th, 2012 -  Shopping for Vitamins, Drinks, and Shoes

Endurance Performance Training

Find out how to perform at your best each time you race.  You will realize that a schedule is a very important aspect of training and should be taken seriously.  How should you balance peak training with excitement levels?  How can you use caffeine as a training resource?  What are the rules and regulations for USAT and the ITU?

• July 25th, 2012 - Effects of Caffeine in Training and Racing
• August 22nd, 2012 - Schedules and Plans - How to make it Customized!

Submit your workouts to the MCT Triathlon Workout Website Wiki!

Recovery Series

With training comes an even more important aspect, recovery, and the ability to recover quickly.  Recovery allows an athlete to train harder, but recovery involves an athlete to train smarter.  Find out the easiest steps to recovery and how each one works the body.

• July 18th, 2012 - The Benefits of Stretching 
• + The 15 Minute Head to Toe Routine
• August 8th, 2012 - Lessons from the Chorus Geek
• + 15 Minutes to Increasing Lung Capacity

Form Training Series

Analyzing the Swim, T1, and all the way to run, find out how to save seconds and even minutes by working on your form.  What drills can be done?  What tips will push you to peak performance?  How can you pull yourself out of a training slump quickly and safely?

• August 1st, 2012 - Running Form, Why we do Drills (Part 1 of 2)
• August 29th, 2012 - Running Form, Why we do Drills (Part 2 of 2)

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What does a Triathlete eat after a Tempo Endurance Ride?

So what DOES a triathlete eat for Breakfast after a 2 Hour Tempo Endurance Ride? The Answer: Healthy Calories. That's all there is to it. Just pack healthy calories. After burning close to 2000 calories the body needs to repair itself through energy consumed from healthy (and as much as possible, unprocessed) foods.

Ingredients
5 Fluffy Eggs (Consists of 2 Full eggs and 3 additional egg whites)
2 Honey Wheat Double Fiber English Muffins, slightly buttered
8oz 1% Milk w/ (ever so slight dash) Ovaltine
1 Activia Yogurt
3/4 Cup of Old Fashioned Whole Grain Oatmeal WITH

• 1 Banana
• 6 Cut Strawberries
• 1/8 Cup Almonds (cupped hand)
  

Calories: ~1200

What they provide:


Fluffy Eggs: Eggs provide a great basis for protein. While most people are afraid to eat egg yolks because of the cholesterol, egg yolks are very nutritional for the somewhat active individual, and dedicated athletes can safely consume 10-14 egg yolks per week (2 per day). Try MCT Triathlon's recipe for Fluffy Eggs.

Honey Wheat English Muffins: The English muffins, while a processed food, taste amazing after a long workout. The whole grains and extra fiber in the muffins provide extra nutritional value. Slight added butter won't hurt your health and will add to the meals experience. Tip: Put the eggs on the English Muffins. Some of the eggs will fall out but they can always be eaten later.

1% Milk: Milk contains a high amount of calcium that is not only great for the bones, but also provides efficiency for the nerves and cell structure. While indulging too much with Ovaltine is unhealthy, a small spoonful provides a really great taste of chocolate and has some vitamins and minerals in it itself.

Activia Yogurt: While Chobani Yogurt is the big thing now, Activia stills provides its benefits. It's cheaper than Chobani ($0.44 Compared with $1.00) and is thick, creamy, and delicious. While Chobani may have better health benefits and nutrition, Activia isn't bad when you're on a budget.

Whole Grain Oatmeal: Using Whole Grain (traditional) oats are usually more nutritious than instant oats. While they may carry the same nutritional "values," instant oats are usually pre-cooked and toasted which usually raises the Glycemic Index of foods. Also, it is thought that many other micro-nutrients are lost during processing that are vital for a truly healthy diet.

As for the banana, strawberries, and almonds. The fruit contains great anti-oxidants (as well as a great taste), while the almonds provide protein, and healthy fats. Again, go with "raw" almonds rather than toasted. The fats in toasted almonds can oxidize and produce damaging free radicals.

Well there you have it! A meal fit for a King, or in this case, a triathlete are a long 2 hour cycling workout. It's all about those healthy calories. Burn off the crap and watch out for the indulgent trap!

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Awesome Workout!

I'm Proud of this Workout! from the MCT Triathlon Training Blog

Hard Run and Swim Workout

The first hard workout day of the season. I was slightly dreading the run because it was one of the first frigid days of the winter. High of 23 and low of 5. But got out there anyway!

Workout 1 - VO2 Max Run
Distance: 60 Minutes

Part 1: Modified Mile Repeats from MCT Triathlon
Part 2: Quick Plyometric Session

Part 1: Mile Repeats

Distance:
50 Minutes

Workout:

• 10 Min Warmup
  
• 4xMile
  
• w/ 2 min moving rest
• 5:32
• 5:55 (Uphill and Against Wind)
  
• 5:12 (Downhill and With Wind)
  
• 5:34
• 8 Min Cooldown
  

Great For:
Typical VO2 Max Workout

Part 2: Quick Plyometric Workout

• High Knees
• Butt Kicks
• Grape Vine
• High Kicks
• Backward Run
• Kick Outs
• Egg Shells

With a few minute Cooldown

Recovery 1 - Stretching
The Quick Stretch - Distance: 15 minutes

Workout 2 - Warmup Endurance Swim - 4000yds

• 800 Choice
• 600 Free/Breast
• 400 Breast/Back
• 200 Fly/Free
• 400 Kick 4x(2x25 Sprints, 1x50 Steady)
• 200 Dolphin Kick Accelerations (8x25's)
• 6x200 @ IM Pace in 4:00
• 200 Cooldown

Recovery 2 - Massage
Self Massage w/ The Stick

Injury/Soreness Report:
Right knee is tweaked, most likely from the mile repeats. The outside tendon (side) of the knee. Feels tight and sore.

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Fluffy Eggs Recipe

Fluffy Eggs Recipe

1. Take 3 eggs, crack, and put 1 full egg and 2 whites into Pam sprayed frying pan.
2. Keep flame Very Low
3. Put a large pinch of finely shredded mozzarella cheese into eggs.
4. Mix Cheese throughout egg whites WITHOUT breaking the yolk.
5. Continue to mix, break, and scramble the egg WHITES as they become cooked.
6. When whites still look wet but are cooked, break yolk and start to scramble into whites.
7. Continue to STIR, cook, and scramble until desired wetness and dryness (I like my eggs on the wet side)
8. Serve with multi-grain english muffin and mixed fruit.
9. So Nutritious! So Flavorful!

The following recipe was taken from the MCT Triathlon Workout Website Wiki.

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The Ultimate Stew

This is an ridiculously healthy and amazingly delicious stew. Take a look at the MCT TriathlonVideo!



Ingredients:

• Cabbage
• 2 Green Peppers
• 1 Green Zucchini
  
• 2 Yellow Squash
• 1 Butternut Squash
• 1 Head of Garlic
• 1 lb of Carrots
• I head of Broccoli
  
• 2 Heads of Celery
• 3 White Potatoes
  
• 4 Sweet Potatoes
• 1 Larger carton of Mushrooms
• 1 Large Can of Diced Tomatoes
• 3 Yellow Onions
• 1 Can of Chick Peas
• 1 Can of Kidney Beans
• 1 Can of Black Beans
• 1 Can of Sweet Golden Corn
• 1 Can of Sweet Peas
• I Can of Water Chestnuts
  
• 3 Cans of Lower Sodium Beef Broth
  
• 2.5 lbs of Meat (sirloin tip)
  
• 1 Medium Bag of Barley
  
• To Your Liking
• Salt
• Garlic Pepper
• Garlic Salt
• Pepper
• Italian Seasonings

Directions:

• Dice up all the Vegetables and Meat
• Brown the Meat in the Pot
• Throw in the rest of the Vegetables
• Boil and cook the rest of the Barley separately
• Keep low and Cook the stew on a low light for 4-5 hours - constantly stirring
• Spice the Stew to your liking
  

Note: The Stew is going to taste bland on first making. Spice the stew somewhat excessively and to your liking. Find the Video at the WWW or Youtube.

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Physical and Mental Benefits of Exercise by Liz Davies

Physical and Mental Benefits of Exercise by Liz Davies

Regular exercise is vital for a person who enjoys good health and is especially important for a person suffering from cancer. The physical and mental benefits of exercise are many. Though the body of even a healthy person finds exercise stressful at first, the body adapts to that stress, becomes stronger and will work more efficiently over time. This is true, to an extent, for someone suffering from a systemic disease such as cancer.

Exercise helps oxygen and nutrients get into the body and also helps remove carbon dioxide and other waste products from the body, all of which are crucial to a cancer patient. This improves stamina and raises energy levels, which helps the patient better endure whatever treatment they’re undergoing for their disease.

Other benefits of exercise are stronger bones, ligaments and tendons, which lessens the chance of injury. Exercise lowers the resting heart rate, enlarges the arteries to the heart and strengthens the heart over all. It also lowers blood pressure, blood cholesterol and triglyceride levels. At the same time, exercise raises levels of HDL, or the good cholesterol. Exercise improves immune function, which is also very important in the fight against cancer. Exercise also gets calcium into the bones and helps prevent osteoporosis. Nothing says that just because a person has cancer they can't contract other diseases or conditions. Exercise helps keep other maladies at bay, and so gives the body more energy to fight the cancer.

The cancer patient should choose an exercise that won’t overtax them and should consult their physician before they take on an exercise routine. Exercises can be any activity the patient enjoys, like dancing, gardening, golfing, swimming, tennis, housecleaning, jogging and even plain old walking. The best exercises are ones that keep the heart rate up.

Maybe even more important than what it does for the body, regular exercise also elevates the mood. Cancer patient are often subject to periods of depression, fear and worry and these unhappy states decrease with regular exercise. This is because, as studies show, exercise boosts mood-elevating substances called endorphins. This effect is enhanced when the patient shares their exercise routine with other patients. It’s important that the cancer patient not be isolated, and exercising with others will make it easier to commit to a schedule. There are also other ways of sharing ideas with people who are going through the same things. Support groups are very popular and there are groups for many different types of cancers, even mesothelioma support groups.

Exercise proves to be very beneficial for cancer patients both physically and mentally. Exercise often promotes cancer patients to make other positive changes in their lives as well.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.

2011 ITU Long Course World Championships Article

My Experience! Thank you to the Time Herald-Record and Kevin Gleason!

http://www.recordonline.com/apps/pbcs.dll/article?AID=/20111115/SPORTS/111150317/-1/rss02

Update: Tomorrow I will be having a Guest Blogger Liz Davies. Tune In!

2011 ITU Long Course World Championships

So I haven't written in a little while. And keep taking an interest in the Blog, soon there is going to be a Guest Writer! So keep in Tune!

But today I competed in the Long Course Triathlon World Championships. It was a great experience. I woke up at 5:30 except my body thought it was 8:30... Awesome Start!

My parents and I went down to T1 and the start of the Swim. I got out of the car and immediately was confronted by an ITU official. What now? What did I do? He said "I just want you to know that the swim has been cancelled." It turns out the water temperature was 53 degrees. Cold? Yes. But nothing crazy... The water temperature in the Keuka Triathlon that I traveled to with Adam was 55. Not too far off... Except the air temp at Keuka was 75 while Las Vegas was 39!!! Hypothermia!

So a time trial start in Numerical order. I was the ninth amateur to start. 5,4,3,2,1...GO! I started off well and felt great. Just another ride. By mile 10 I was leading the amateurs into Lake Mead State Park. On a few of the downhills I was passed by a few riders, but nothing serious. By mile 40 I was fatigued and breaking down. I had not been taking in any protein to repair and replenish the damage I was doing to me muscles. My aerobic capacity was superior, although my muscular system was breaking down. I forced myself to slow down so my body could repair itself. It could not withstand taking another 35 mile bike, AND 18 mile run beating at that intensity. I took it slow and easy throughout the next 20 miles which consisted of the "Three Sisters," 3 of the most intense hills of the race.

On the run I ran out of the gate nice and easy, nothing crazy. I picked up an two elite women who were going head to head and held on the them. They kept pushing back and forth, changing their leads. It was interesting to watch, and a good way to keep motivated. My legs were definitely hurting from the bike. The run course was one major hill! 4 loops... Run up hill for 3.75K, run downhill for 3.75K. It was intense but Incredible. All of the volunteers handing out the fuels were excited. The crowds were immense and cheering for all their respective countries. And the athletes were holding on. Some were stronger bikers and were holding off their competition from the front. Myself, I was catching up. I counted the numbers and figured out who was in my division and who I needed to beat. But the FIRST thing I did on the run course was eat a protein bar they were handing out at the aid stations. Within 5 minutes I felt stronger and lighter. Something I have learned and need to continue to do. Eat Protein during the race! (I already knew, but it slipped my mind). The finish was exciting, my mother handed me an American Flag which I held with me as I crossed the finish line. Go Team USA! (Run splits are below)

1- 6:11
2- 6:39
3- 7:05
4- 6:41
5- 6:21
6- 7:10
7- 7:44
8- 8:04
9- 6:52
10- 6:45
11- 7:29
12- 7:41
13- 7:24
Half Marathon Split - 1:32:45
14- 6:40
15- 7:10
16- 7:57
17- 8:02
18-7:30
Finish of 18.6 - 2:13:37

Pouring rain, are you wimpy?

As a Triathlete, even when its pouring rain I put on my shoes, or goggles and trudge out the door. (If I'm swimming I'm going to be soaking wet anyway.) But is enough, enough?

I'm in Binghamton right now with the remains from Hurricane Lee. It's pouring rain, the streets are flooded and you look like a drowned rat when you walk from your car to the house. Is there a limit to the amount of rain? Some say yes, some say no...

Sometimes its good to say "yes there is a limit." Sometimes it's not even raining that hard. As an athlete there is ALWAYS some weakness that can be worked on. Do a really good strength or power workout inside. Or do agility drills in the living room. Do isometric strength exercises across the couch, in a chair, or on the floor. If you live with somebody you may look like a complete idiot but that's OK! It'll keep you mentally strong rather than going out in the rain.

On the other hand, if you've been cooped up in the house for days and have neglected to train for a few days, gaining the courage to get out in the rain may be exactly what you need to get back into it. The next workout you do will feel light and easy. You may even have the greatest workout of your life in the rain. Go for it!

So it all depends on the situation. If you've been overtraining or are just mentally tired, try some indoor stuff. If you've been neglecting your workouts, fight the rain!

Lake George Triathlon!

So the Lake George Triathlon went amazingly! That is... I FELT great. My times don't show the fastest my body theoretically could handle. 2:11, 25, 66, 37. The main good point about this race: Throughout the race I didn't feel horrible. I felt like I wanted to continue. I felt light on my feet and in the water. I felt strong. And yet... I could be faster.

Throughout the season I had been focusing on recovery, racing, quality workouts, and more recovery. Not the worst plan ever. But I had neglected my turnover, I had neglected my cadence, and I had neglected a natural efficiency skill that I took for granted. My muscular system could handle the high impact during the few races I did but I could not sustain a relatively low turnover rate over long-term training. After Age-Group nationals I switched to high cadence (and for swimming, efficiency) training. I felt my body jump start and knew I had done something correct. I shouldn't have overlooked this aspect of my training, but we all make mistakes. Hopefully I can gain some efficiency and speed for the ITU World Championships in November.

Quick Inexspensive Ice Bath!

We all know that ice baths are good for you but we also know they're a pain in the butt. I've tried to find the easiest way to create an ice bath other the years.

Simplistic is Best!
I started with a garbage can from Home Depot, filling it with water from the hose and ice from the icemaker in the freezer. Using the garbage can came from the logic to not mess the bathroom IN the house. After realizing that using the bath wasn't that hard to clean (if you're patient after a workout) using the tub in the bathroom became slightly easier.

The Best Way to Make Ice!
The icemaker in the freezer never gives you enough ice, and when you do use it no one has any ice to use! It could overload the icemakers capacity for work and lead to an expensive fix. Instead I've experimented with different ice making techniques. After using the icemaker, I started filling Gallon Ziplock Freezer Bags. The bags weren't too expensive and were able to create lots of ice.

Unfortunately you had to be careful putting the un-frozen bags in the freezer and couldn't place anything on top of them. Also over time, the money would add up. I started then using Ziplock Containers. I could buy a large variety pack at Sam's Club cheeply. When you fill the containers, they can be stacked neatly in the freezer without worrying about dripping and opening everywhere. Even more important was the fact you could easily 'pop' the ice out of the container without much effort. This allows the container to be used over and over again without paying a lot to make ice.

Do it In a Logical Order!

After working out take a warm shower to wash yourself before the ice bath, for a few reasons. Being warm gives you more confidence to plunge into the cold depths. Also you'll be clean after the bath and you can go about your daily business without worrying about not using all the beneficial but "slow" effects of the ice bath by taking a shower to wash yourself. (For anyone who doesn't know, after icing allow the area to slowly warm up to gain the full benefits of the process.) Some suggest using Hydro-contrast therapy which includes ice-immersion to warm immersion and then back (always ending with ice-immersion) for full benefits. This requires a hotub or 2 bath setup and is obviously more work.

Take a look at http://sportsmedicine.about.com/od/sampleworkouts/a/Ice-Bath.htm for the scientific reasons behind ice baths.

All you need is a Tub, and Ziplock Containers! Quick recovery and feels great once you get used to it!

Make a Plan But Don't Be Made By That Plan!

So it's been a while since the last post. I may have already posted about the importance of a schedule before, but I cannot emphasize that enough. I used my summer creating a Triathlon Team, taking Classes, setting up a Textbook Selling Agency, training and traveling for competition and spending time with my parents, friends, and Sweetheart Dog. Unfortunately I didn't have a set schedule to do things. I proceeded day after day doing "what I felt" I'd like to do at that moment. I always had the next task on my mind, not allowing myself to function to my utmost efficiency. It was a whirlwind of papers, frustration, and angst (Though I really did enjoy spending time with those I saw).

Now that I'm back in school, I'm back on a schedule, and able to have set (yet flexible) times in which I do the tasks that need to get done. I feel lighter, and more energetic. I am still as happy that I was before (I take everything in life as a gift), but I'm less frustrated with tasks because I am able to take that first step of recovery, first click of athletic research, or write that first word on a blog. Set schedules are necessary. As the old BURC President David Malinowski once said "Make a Plan, But Don't Be Made By That Plan!"

Recovery Schedule

I've been focusing on recovery in the past few weeks. So what should i do? More hard workouts? Run Intervals? Swimming should be at the top of the top of the list. On Monday I start with the high school team (actually last Monday, but I transposed this late.) They're going to kick my ass back in swimming form. I'm at a much better place than I was a year ago. I've been swimming a lot so... I'll be swimming magnificently by Burlington. I need to continue to focus on cycling strength, very important... Those hills will suck the life out of you. I need to be much lighter for worlds in November. Breaking 150 would be ideal. Obviously I need to start a nutritional schedule. 500-700 calories less per day. Now that means strict dieting but I have to figure out what my body can do per day. Basic Metabolism, insulin spikes, efficient use of vitamins. Life water should help w/ the fact that vitamins and such. 30-40-30 on some days and 10-70-20 on others (give or take). These are either side of the spectrum. The day should fall in the middle of it using my "daily food" routines and also using things like grains, veggies, fruit, maltose sugars, HFCS sugars, and malodextrin carbs. Also need to pay attention to the GI index which plays a role. Proteins in the morning, Low GI foods in the evening, High HI foods after workouts. Other recovery methods are a must and are very important and must be utilized. Like self-massage, full massage, stretching, icing, heat, contrast hydrotherapy, anti-inflamatory drugs, insulin spikes, recovery workouts with quick recovery drinks, elevation therapy (gravity boots), lung (respiratory) stretching, capacity work, and hypoxic training. All these things need to work in conjunction and need to be evaluated as to how often? How Much? How cold? How hot? Don't forget compression therapy! Almost forgot that one. Zenzah's. Water (Lifewater) is the engine of all processes. Meditation could be another form of recovery, though this is closer to mental than physical recovery (which I believe have very close ties, so take it as you may).

Pat Griskus Triathlon

What a day.

Bib Number.......201
Hotel Room........201
Unofficial Time..2:01 (Clock Time)

Actual Time 1:57:40

It started off as the foggiest day of the year. The air seemed cool and humid, yet comfortable as I started to pull on my wetsuit. All the other athletes around the transition area started mumbling as news that the swim was about to be canceled. Everyone looked puzzled, some; frightened. Others seemed joyed that their weakest leg was about to give them an edge in qualifying for Nationals. I on the other hand debated what this meant. I had been working on my swimming for months, although was still apprehensive about the chaos that always was at the start. I stood on the beach knowing that what was about to happen was beyond my control. I waited for the official announcement as the fog receded from across the lake. The officials were postponing the start of the race to allow the fog to life completely, but something unexpected decided to happen instead. The wind died down, and instead of allowing the sun burn off the foggy mist, the low cloud drifted back over Quassy Lake, pulling a mask over the eight neon orange buoys floating across the lake. The first turn was completely clouded from view while standing on the beach. After a fifteen minute delay, not an announcement but an option came over the loud speaker. "We have two solutions for today's race. We can start the race with a shortened swim course due to the fog on the horizon." A cheer came from the crowd knowing that a compromise was made. "Or we can skip the swim and start the race at transition 1 in time trial style." A series of "Boo's" echoed from the sea of lime green, white, and pink bathing caps. "A shortened swim it is." The officials herded the first wave of athletes into the corral. "10, 9, 8, 7." Excitement rose for the start of the race. "4, 3, 2, 1..." The horn sounded as 30-44 year old men dove into the lake and disappeared into the fog. My wave was herded, just as the first, counting every swimmer carefully. It was time to start the race.

Post-Analysis
Swim-13:06
Strong Efficient.
Unfortunately started in the back of the pack - lost time from that.
Relaxed.

T1- :41
4th Fastest

Bike- 1:05:57
Fast Downhills - 43 Mph, great momentum
Strong first half
Upper and Lower Back fatigued - need to work longer rides
Chain Popped off at mile 20 - lost time

T2- 1:00
Need to work on slipping into shoes

Run- 36:58
12 seconds faster than last year
Inefficient-Fatigued from Bike
Need to work back strength and take off form

22nd Overall, 4th in Division

Qualified for the 2011 USAT Short Course National Championship

Pat griskus is approaching!

So the Pat Griskus Triathlon is approaching. The USAT Regional Championship. I think I'm ready for it. Last year I came out with 29:52, :45, 1:08:14, :51, 37:10. I had JUST scraped the last qualification spot for Nationals and came in 28th overall. My swim was virtually untrained, my bike was weak, the only thing slightly strong was the run which collapsed shortly after the race.

The way I've been training these past few months has taken me to new heights. I'm looking for a sub-26 swim, 1:02 bike, and sub-35 run. It's very possibly and feels likely. I'm looking to take top 10 and be quite competitive.

Always an Adventure in Middletown

So Shelby, Mike, and I went out last night after watching the first half of the NBA finals. Great Game. We went to poor Bobby's, a little hole in the wall, that was Completely deserted when we arrived. They had a couple beers, I had a water, and we kept watching the second half of the Heat and Mavs. 10 Lead changes, coming down to the last shot. Personality I'm happy Dallas won, now the finals have to go to at LEAST game 6 and it's been an incredible series. Some more people started coming in by this time, and we were all excited to watch the end of the game. When the buzzer sounded we packed it in and left. The sound of Pizza rang in our ears, lushish pizza. After driving by practically every pizza restaurant in Middletown we figured Domino's would be open. 11:59 heading down the finish of Wisner Avenue we saw the last of the pizza boys taking in the Domino pizza flags from outside. "Yo are you open?" "Nah, we just closed. You missed us by 2 minutes." I spun the car around and heading towards the gate of the parking lot. "YO!" We spun around looking for the voice that had called from across the lot. "You want a free pizza, its a little old, about an hour." We headed off, stunned, we had just come across a free pizza. Cheep beer, crazy game, free pizza. What else could you ask for?

Yesterday's Workout
Hour Bike
3 mile Run

I felt shot yesterday, first day back. My incision stayed closed but I think it may have been a little weakened. But it's holding its own.

Two Months Later

A lot has happened in two months. But we won't go there just yet. I have my doctors appointment in an hour and 15. The glass in my hip is now finally gone and he tells me whether my incision is strong enough to train with. Should be interesting.

Textbooks By "U" is going well. I have several interviews I must make. I need to update the estimates form, maybe JUST make a pickup form, or JUST make an interview form. And I have to put in the terms and conditions for the contracts, because the people are not employees, they are outside contractors called consultants. They get paid by project, and how well they market the project.