Save up to 50% on your Sports Drinks! - Saving Time and Money Series

I am sorry, I had made a mistake last week by scheduling the breath technique drills during my annual trip to Long Beach Island, Surf City, New Jersey.  It is a lovely place and is my 23^rd year and counting. 

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This week I am going to be talking about how to save you money on your daily nutrition needs.  Sports drinks, protein shakes, and vitamin supplements can take a bite out of your budget.  As you may know, single servings of these drinks can be upwards of $2.00 (per scoop).  Who has the money for nutrition use on a daily basis with these unit prices?  In order to sew the hole back up in your pocket, I will illustrate a simple set of rules to follow when looking for your training nutrition.

 

Rule #1 - Research, Research, Research!

Constant research is a must when looking to shed a few dollars on your nutrition bills.  Try starting with Google Shopping.  Search for your favorite training and racing nutrition starting with the lowest price+shipping.  Let’s use EnduroxR4 as an example.  Just do a few calculations and find the lowest priced bottle per serving.  Try researching once every 1-2 weeks.  It only takes 5-10 minutes and is the most important rule to remember!

Rule #2 – Avoid Traditional Sites like GNC

While Vitamin World and GNC have been around for a good while, their prices reflect the added expense of employee knowledge.  Avoid these traditional stores for your purchases.  Weight lifting websites tend to carry a broad scope of products.  In the crossfires they sometimes pick up endurance supplements like Hammer Nutrition’s Heed, and previously stated Pacific Health’s Endurox R4.  In time these products don’t sell as well on the site and tend to be put onto clearance.   You’re not doing too bad when you get a large tub of a sports drink at 50% of the price!

• Amazon.com – A great collaboration of smaller online stores
• Smartbody Nutrition
• VitaminFix.com

Rule #3 - Look into trying different flavors

Certain flavors of sports nutrition can go faster than others.  Calling out Endurox R4 again, Fruit Punch tends to be a top seller for the product line.  After finding Lemon-Lime on clearance, I found Lemon-Lime has a much smoother flavor for working out and settles in the stomach better.  Since the find, I haven’t switched back!  Try something new!

Rule #4 - Buy in Bulk, Take the Discounts as they come

You may look at your nutrition inventory and say, “I have plenty for the next 3-4 months, why would I need more?”  The answer: You don’t, but you Will.  If you find a stellar sale, Go For It!  Some sales (especially clearance), come up very rarely and should be taken advantage of.  Don’t worry about over-buying, most sports nutrition products [that are stored properly] last for years before they expire.  Just relax, you will eventually use it.

How do you save YOUR money on Nutrition? Let us know!

Rule #5 - Look to your friends who belong to Clubs

Many clubs have special sponsorships with different companies.  National Running Center gives a 10-20% discount to clubs who sign up.  Share an order cost with a friend to take part in these discounts.

Rule #6 - Call to Place your Order

After following Rule #1, you may find some stores give free shipping, while others do not.  Check to see who has the lowest supplement prices and give them a call.  Chances are that if you site “www.Example Site.com” has “Free Shipping at this price” they may be able to knock off the shipping expenses for you to secure your business.  Be proactive!  There’s nothing wrong with penny pinching.   

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Why We Do Drills In Running! (Part 1 of 2)

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As most weathered athletes have heard, we do drills to increase our running economy, power production, and agility.  Though many of us don’t understand WHY we do these drills.  We go through the movements, have a picture in our mind, but can’t quite put two and two together of there specific purposes.  This article, along with one being released on August 25^th, 2012 will attempt to put a clear understanding of the purpose of drills. 

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Running speed is a combination of (Stride Length) x (Stride Rate).  The following drills allow for an athlete to develop different sections of his or her stride.  While not all the drills directly relate to a particular variable (Length vs. Rate), many of the drills increase general running economy and allow for a passive movement to be graceful.  

Passive Movements

"Increase Efficiency = Increase Stride Rate"

Unlike common perception, almost all movements of running should be passive, except for the push off phase.  These first few drills allow the runner to learn these passive motions in an active way.  The stride rate not only requires higher speed of passive movements, but the ability to “fire” and contract  muscles quickly. 

Drill                                           Focus                                                              Purpose

Learn how to do High Knees	This drill focuses on driving the knee forward	Form Movement
Learn how to do Butt Kicks	Drive the heel of the foot toward your butt	Form Movement
Learn how to do Egg Shells	Fire your legs up and down as quickly as possible	Muscular Adaptation

Bounding

"Increase Strength = Increase Stride Length"

(3 Variations)    

Bounds

Learn how to Bound.  This drill allows for an Athlete to develop a longer stride length.   Without worrying about stride rate, the athlete can focus on taking the longest stride per step possible.  This drill needs to be practiced properly as an athlete can develop an “overstride” which can lead to inefficiencies and injury.

High Skips

Learn how to High Skip.  High Skips are a variation of the Bounding technique where an athlete develops the push off phase of running.  The over exaggerated arm swing allows for a higher jump and therefore requires more strength on impact yet can develop a stronger push off phase. 

Swims

Learn how to do the “Swim” drill on August 25^th, 2012 in “Why we do drills for Running Part 2.”  This drill is a variation of Skips and is used by many jumpers.  The only subtracted difference is there is no “skip” phase between push offs.  This drills focuses on force production rather than stride length, or rate.  This bounding drill requires and develops the most strength.  

Active Movements

"Sustains Momentum = Increase Efficiency"

 

Straight Legged Bounding

Learn out to Straight-Leg Bound.  While this drill does not focus on stride rate or length, High Kicks allow for an athlete to better understand how their foot should make contact with the ground.  The foot should have a constant “pulling” motion rather than the usual “stop and go” impact that usually occurs with most runners. 

Falls

Learn how to use the Falling Drill (“Segway” drill in Video).  This drill teaches an athlete the proper lean for running which is usually a neglected part of running education.  As described above, running is almost an entirely passive motion.  The proper lean forward recruits and allows passive motions to take place more efficiently. 

Tip: While on a treadmill, lean on the forward handle while running.  This will allow you to practice the forward lean while running without feeling uncomfortable and unsafe.

Backwards Running

Learn how to use the Backwards Running drill.  With this drill an athlete can more easily experience and recognize the “falling” motion that should be felt when running forwards.  After the feeling is learned, the athlete can apply this experience of “falling” or consistent momentum when running regularly. 

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Conclusion

We may do drills regularly, and may even execute them properly, but we don’t always actively think of each drills purpose.  We passively execute drill after drill without consciously thinking about what we are developing.  The next time you do your drills, actively think about what you’re doing to properly execute and learn the required movements and adaptations.  Tune in on August 25th to see a video special on where drills fit into perfect form!

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Athletic Enhancement - Legalized Doping?

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Effects of Caffeine in Athletic Performance

Caffeine is a globally widespread drug that can enhance the body’s chemical processes.  When most people think of caffeine, a picture of a mornin’ cup a joe pops into their mind.  When most think of the use of caffeine, so often it is a substance to get jolt of energy in the sleepy time morning or mid-afternoon.

Athletic Performance

But what about caffeine use in athletic performance?  Can it be used efficiently?  Is it a necessity?  Is the use That effective?  Yes, Yes, and YES!  Major studies have been done on the effects of caffeine on athletic performance and these are some results from Active.com:

“The average improvement in performance is about 12 percent, with more benefits noticed during endurance exercise than with shorter exercise (eight to 20 minutes) and a negligible amount for sprinters. More benefits are also noticed in athletes who rarely drink coffee, hence are not tolerant to its stimulant effect.”

Recovery

Caffeine can not only be an effective tool in athletic performance, but athletic recovery as well.  Because caffeine speeds up chemical body processes, it inherently speeds up the time it takes for the body to repair itself from previous workouts.  Additionally, Caffeine can increase the effects of carbo-loading for race weeks.  Read Caffeine used as a Recovery agent for a more in-depth analysis. 

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Legality

But is this legal in triathlon?  Again, Yes!  In the ITU and USAT rules it explicitly states that Caffeine is NOT a banned substance and can be used in competition.

How about ethically?  Is it wrong?  This is a matter of opinion but I believe it is not wrong.  Caffeine is widespread, available to everyone, and is not entirely harmful (extra high doses can trigger anxiety attacks and such).   

According to the New York Times, “Caffeine, which is legal under International Olympic Committee rules, is the most popular drug in sports. More than two-thirds of about 20,680 Olympic athletes studied for a recent report had caffeine in their urine, with use highest among triathletes, cyclists and rowers.”

Dosage

So what is the proper “dosage” of this drug?  Studies show that fewer than 2mg of Caffeine per kg of body weight has no athletic enhancing effect while over 6mg of Caffeine per kg of body weight actually hurts athletic performance.

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Source

Where to get it?  Your first thought is probably “coffee.”  While this is easily the quickest and cheapest way to obtain caffeine, studies show that caffeine in coffee may not be utilized as effectively as other sources.  While this may be true, other options include eating 1000 calories of 90% dark chocolate (I love chocolate but let’s not get carried away), Tea, or caffeine pills.  Personally,  I’ll take a few more ounces of the joe’ to compensate. 

How to use caffeine efficiently?

When used on a regular basis, the effects of drugs on the human body tend to diminish over time.  This is no different for the use of caffeine.  Those who use it as a wakeup call every morning are going to see less pronounced effects. 

While I haven’t found any studies pertaining to the tolerance effect of caffeine, I recommend scheduling it’s use sparingly (not daily) based on trial and error experience.  I find that the athletic enhancements of caffeine diminish greatly after using the drug three or more days a week.  Use caffeine twice a week on Lactate/Aerobic Threshold and VO2 Max days to enhance training performance.  Three weeks before an “A” race, use is cut down to once a week to break tolerance levels so there is a greater effect during race week.

Schedule caffeine use on days with higher carbohydrate intakes for maximal carbo-loading.  A study from the Journal of Applied Physiology (July 2008) found that glycogen levels were substantially higher with carb/caffeine ingestion as opposed to just carb ingestion.  Most endurance athletes would call this glycogen storage “carboloading.” 

Example for a Build week in Triathlon

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
90min Ride 90min Swim	2 Hour VO2Max Run	90min Run 90min Swim	2.5 Hour LT Ride (Long Sets)	90min Ride 60min Swim	60min Swim	2 Hour Weighted Run
	Caffeine		Caffeine

Stayed Tuned for another post in the MCT TriathlonTraining Log:

A Guide to a Quick, Cheap, and Fun Iced Coffee Fix!

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The Forth of July Traveling Workouts Special!

Imagine, it's July 4th, 7am, and you're getting ready for a 2 hour ride to the lake... Boat rides, grilling, family, fireworks, swimming, and another 2 hour ride back home.  After unpacking, getting ready for bed, and work the following day, you're left with no room to get in a good workout.  The day sounds very exciting but you may be left with anxiety to get in a good workout.

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The car (on the highway) is a Great place to get in a good workout to feel accomplished and anxiety free.  You'll even feel amazing by the time you reach your destination.  The small exercises you can do while traveling limber anyone up and keep the blood moving.  Take a look at the July 4th Video Special on Traveling Workouts!

Check out the workout below for exceptional ideas to keeping limber during a long trip.

An Example Traveling Workout (From the MCT Triathlon Training Log)

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• 2x2min Wall Sits w/ min r (Lift your butt and keep your back on the seat)
• 1x1min Front Shoulder Hang (Lift ankle weights hands down)
• 1x1min Reversed Front Shoulder Hang (Lift ankle weights hands up)
• 1x1min Twisted Front Shoulder Hang (Lift ankle weight thumbs down)
• 1x1min Tricep Extensions (Theraband or behind head w/ weight)
• 2x2min Leg Circles w/ min rest (Lift legs and rotate in circular motion)
• 1x1min Hamstring Hold (switch with both legs) (place heel into floor with one leg and basically do a wall sit)
• 1x2min Calve Raises (Lift your Calves)
• 1x2min Shin Raises (Lift your toes)
• 1x1min Seated Crunches (Contract your abs)
• 1x1min Seat Press (Connect Resistance Band around seat and use bench press movement) 

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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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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!

Herby Waterman 5k Race #2

So It didn't go exactly as planned today. I was hoping to start off a nice 5:20 and then break 11 in the 2 mile. Not what happened... After taking a 5:20 first mile I went through the 2 in 11:05, 5:45 for the second. I felt good though! How could this happen? I'm theorizing I am weak with lactate threshold and muscular endurance. I must not be able to keep the high power the muscles give out. But then maybe I should work on a faster turnover rate to minimize ground impact? So many questions lie unanswered. So many questions left to be discovered.

On the other side my third mile time was 5:39 with more in my reserves to push. What is wrong with the second mile. My entire life has had trouble with the second mile time: trouble in the 2mile, 3000m, steeple, 5k, 10k. I've always had trouble with that second mile. I've started off fast, slow, perfect pace. It's always the same. I guess I should work on 2nd mile specific workouts to bound that hurdle.

So to cap off today

1st - 5:20
2nd - 5:45
3rd - 5:39
Finish - 17:16 - 2nd Place

NEXT UP: The January Freeze 10k in Binghamton, NY. Saturday January 29th, 2011.

Ice Bath - Ice Day - Ice Week

Well an interesting day...

I'm still having trouble getting to sleep at night. But I got up this morning and headed out to the Y for a great morning swim. I'm enjoying these swims after the "using the core" Revelation (you see the phrase everywhere, but it doesn't work until you really experience the use). I took off an hour bike this evening but still did my 45 min run (elliptical) workout. Flu + no sleep = Ridiculous Fatigue. But I made up for it with 2- 20 min ice baths for my Calves. Another snow day tomorrow. Hopefully my slight case of shin splints will heal up fully for Sunday's race.

Today's Workout

Morning
1:15 Swim
400 Warm
400 Pull (snapping)
200 Kick
10 x 40 @ 30
200 Cool
*Some yardage missing. Unfortunately I can't remember that far back.

Evening
45 min Elliptical @ 134-145 BPM

2 - 20 Min Ice Baths