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| How do you justify the time? | Mar 28, 2011 | View URL |
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Let’s face it, if you’re into training for half-Ironman or full Ironman events, then triathlon is a major part of your life. Not to say that if you only do springs or olympics that it’s not, but there’s no way around spending 10-20 hours per week training for a half or full Ironman, and anything you spend that much time doing means it is a lifestyle, not just a thing you do sometimes for fun.
My question to you is, how do you justify the time you spend on training? I’m not asking how you logistically fit it in, I want to know how you rationalize spending 10-20 hours per week swimming, biking, running, stretching, weight training, etc. when you could be spending that time doing something else. In my case, “something else” includes running a business, preparing to enter a PhD program, reading, writing, spending time with friends, and most importantly, spending time with my wife and two young kids.
Because I own my own business, I can adjust my schedule to fit in 20 hours per week and still get my work done. But that can cause some friction in a marriage when there are kids. Although working from home allows me to spend a lot more time with our kids than many dads, I don’t spend nearly as much time with them as my wife does. If I’m working out 20 hours per week, the natural inclination on her part is to ask “If you’ve got a spare 20 hours per week, shouldn’t you be spending more time with your family?” It’s not that my wife wants to get out more and wants me to take care of the kids, she just feels that they benefit from me interacting with them, and how can I justify spending 20 hours by myself rather than with them? She’d be fine with it if we had an older child who was out training with me, because then it wouldn’t just be me by myself anymore, I’d be getting family time in as well and bonding with one or more of our kids. I think she makes a good point.
That isn’t to say there aren’t other benefits that accrue to the family generally by me working out 20 hours a week, even if it’s by myself. Here are a few:
- I’ll live longer.
- I’ll be more able to enjoy physical activities with our kids and grandkids due to my health.
- I’m setting an example for our kids and grandkids of living a healthful lifestyle.
- I’m setting an example of setting high goals and accomplishing them.
- Related to the last one, I’m making the impossible possible. Not that an Ironman is anywhere close to impossible (just look at the people doing them with artificial legs), but it is in the minds of many people. But hey, if dad or grandpa did one, not such a big deal, right? This goes along with a saying a professor of mine had for his family whenever a child complained “It’s too hard!” The response is “Yes, it is hard, but you can do hard things.” I’m showing our kids that I mean it when I say it.
- I listen to audiobooks while I work out, so I’m also learning a lot and setting an example of continual learning and self-education.
Now, the rebuttal:
- I’ll live longer if I’m not killed by a car.
- I’ll enjoy more physical activities if my knees aren’t completely ruined.
- I’m setting an example of putting my own needs above those of my family.
- As good as all the good stuff is, it’s not as good as spending time with family.
- What good is doing an Ironman? I’m just teaching my kids what an egomaniac they have for a dad.
These statements are not necessarily straight from my wife’s mouth, nor do they necessarily reflect her feelings. I’ve made some of this stuff up on my own.
The thing is, triathlon and doing an Ironman is not the most important thing in my life. Being physically fit and living a healthy lifestyle is way up there, but of course one doesn’t have to do an Ironman to get there. I would like to do it for the positive reasons I listed, but there certainly are challenges. In my case, it’s not enough to say “Hey, I’m getting my work done, and I’m spending just as much time with the family as I ever did before.” Not just because my wife says that, but I’m fairly convinced of that myself. But I’d love to have some outside thoughts on the matter, so chime in.
| TRIResults.com is retiring | Mar 24, 2011 | View URL |
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When I first strated working on TRIResutls.com, over 10 years ago, it was the first organized and searchable Ironman results and qualifying times online application. There was nothing like it on the internet. Even to this day triresults.com has the most comprehensive Ironman results and qualifying times and cleanest design. The data is well organized and allows people to search for historical Ironman results and qualifying times per year and per age group (and much more).
Over the years I have met many great people through this site. I received several offers to buy it, but I was not interested (or the offer was not serious). This project was born out of my passion for sport and training. However, in the last year or so it has become much more difficult to justify the time and the cost required to maintain triresults.com, so I have decided it is time to retire it.
I will take triresults.com down on May 1st, 2011.
I will, however, continue writing this blog so please come back every once in a while. You can also follow me on twitter @eduard. If you have any questions, please post your comments here.
Happy Training!
| Endurance Training and Coconut Water (an | Mar 22, 2011 | View URL |
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For the long ride, I took 2 bottles, one with plain water and one with coconut water. A couple of years ago I discovered coconut water when I was looking for an alternative to the common sports drink. Coconut water is full of natural electrolytes and potassium that’s needed for proper fluid balance and muscle function. It’s also a natural cooling agent because the liquid form of potassium is quickly absorbed into your system and keeps all the great water in your cells to cool you down. That’s why people living in warm climates, like Thailand and Brazil, drink it. I also drink coconut water before going to bed when I’ve had a little too much red wine while out with friends – gets rid of that dry cotton mouth in the morning.
Read Full Article at AquaVolo.com
| FAQ about DragSox | Mar 20, 2011 | View URL |
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source: AquaVolo.com
What is DragSox™ ?
DragSox is a power training device that is used in the water.What’s so cool about them?
The beauty of DragSox is in their simplicity and effectiveness. They add significant amount of resistance while being completely noninvasive. Its totally unique design allows the swimmer to maintain natural body position and balance with complete freedom of movement. Also, they look cool. When you are in the pool, everyone will want to talk to you.How can DragSox benefit me?
DragSox add a lot of resistance in the water. To overcome that resistance, your muscles have to work harder. The harder your muscles work, the stronger and more powerful they will become. If you want to get stronger, more powerful and faster, DragSox are for you.Who are DragSox for?
Anyone who wants to improve physically (get stronger, more powerful and faster) and doesn’t mind hard work.Who are DragSox NOT for?
If you don’t want to work hard or have the patience to see improvements over time then DragSox are not for you.Who uses DragSox?
A wide range of people use them: from elite swimmers to lap swimmers who only recently learned how to swim, from age group swimmers to people who could be their grand-parents, swimmers, runners, triathletes and other athletes who do cross-training in the water.What strokes can DragSox be used in?
DragSox can be used in all four strokes.Can I use DragSox with fins?
Yes. There is an opening at the bottom that was designed specifically for this purpose.What else are DragSox good for?
It is an excellent training device for water running. Check this video to see what it looks like:http://aquavolo.com/video/water-running-dragsox™.
You can use them for water aerobics (in the deep end).
Some people use them for rehabilitation after an injure (talk your physician first).
If you come up with some clever use for DragSox, let us know and we’ll add it here.Are DragSox similar to parachute?
They are similar only in the way that both create resistance. Swimming with parachute, however, is extremely annoying because you’re always kicking the strap. This is a common complaint. We, for once, have never met a swimmer who wouldn’t complain about parachute (and we know a lot of swimmers!). In fact, this dislike of swimming with a parachute was one of the reasons why we invented DragSox. (here is a related post: http://aquavolo.com/journal/article/2011/01/swimming-parachute-vs-dragsox)Are DragSox similar to fins?
No. They are the opposite of fins. Please read this post for more information:
http://aquavolo.com/journal/article/2011/01/dragsox-are-opposite-finsAre DragSox similar to Power tower?
Please read this post: http://aquavolo.com/journal/article/2011/03/dragsox™-vs-power-towerWhat do you really think about DragSox?
DragSox is the best power training device on the market for swimmers! Seriously, as swimmers, we have tried all kinds of power training gear and none of it is as effective and fun to use as DragSox. We have been training with DragSox for a while now but still, every time we do a workout with them, we get an unbelievable sense of satisfaction!Where can I buy DragSox?
You can buy them from our online store: http://aquavolo.bigcartel.com/
| Our latest sponsor: First Class Rent A C | Mar 15, 2011 | View URL |
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| Intercontinental Miami: host Hotel Rohto | Mar 08, 2011 | View URL |
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| International Bike Tour of Lanzarote | Mar 04, 2011 | View URL |
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FOR APARTMENTS AT CLUB LA SANTA. Please refer to the pricing tab.
Come and enjoy the bike ride through the unique landscapes of the island of Lanzarote with international stars such as Rolf Aldag, Gunnar Asmussen, Andreas Klier, the 7 times Le Mans sports car race winner Tom Kristensen and Herman the cycling artist.
All levels of riders are catered for from beginner to elite.
The Course
The X International Bike Tour of Lanzarote offers the participants two options:
The Pro tour: 75 K, average speed 26 K/h.
The family tour: 55 K, average speed 20 K/h.
You will start from Club La Santa to Soo, Tiagua, Mancha Blanca, through the lava fi elds of La Geria, Uga, around El Golfo and back to Club La Santa riding through the Fire Mountains in Timanfaya.
The family tour will be a similar route but will not include El Golfo.
There will be one aid station with water on the course and another one with water, fruit and Coca-Cola when you return to Club La Santa. Police, Red Cross and the Race doctor will follow the tour.
Registration
Friday 11th
16.30 – 19.00 Sports Booking, Club La Santa
The price is 20€ which includes a t-shirt and a meal of paella in the Restaurant Atlántico after the tour.
Sunday 13th
09.00 Meeting in the Stadium
10.00 Briefing before the tour
10.05 Tour start
12.30 Cyclists return to Club La Santa
13.00 Paella and the event t-shirts for all the participants in Restaurant Atlántico.
The organization keeps the right to make changes in the International Bike Tour of Lanzarote
Please note that if you want to rent a Club La Santa bike rather than taking your own, you will have to arrange this separately with Club La Santa UK prior to departure. The price for a bike is around 85 € per week or 18 € a day. It is advisable to book these bikes at time of booking and will be subject to availabilty
Accommodation has to be booked separately with Club La Santa UK on +44 (0) 161-790-9890
For more information please download it as a PDF file
Rules
All bikers must obey the normal traffifi c rules and the advice from the police and the organization. It is mandatory to wear a helmet. All participants must wear their start number on the back of their jersey.
There will be a lead car and all the cyclists must stay behind it.
Please note that if you want to rent a Club La Santa bike rather than taking your own, you will have to arrange this separately with CLub La Santa UK prior to departure. The price for a bike is around 85 € per week or 18 € a day. It is advisable to book these bikes at time of booking and will be subject to availabilty
Accommodation has to be booked separately with Club La Santa UK on +44 (0) 161-790-9890
Event weeks are restricted to guests staying at Club La Santa.
| Spring Triathlon Camp with Joe Beer & | Mar 02, 2011 | View URL |
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Club La Santa, CoachJoeBeer.com and SwimForTri are teaming up to provide a structured training week aimed at triathletes working towards various distances. This provides the perfect springboard for their 2012 season.
The training
We will use the 50-metre outdoor pool, quiet roads of the island, well maintained running track and off road runs that cover different surfaces and terrain. The sessions are perfect for athletes from intermediate to experienced levels and the aim is to work with each person individually to ensure that they get the correct advice and training.
The camp would not be suitable for absolute beginners who may be used to a lower level of exercise, but athletes from single sports who have a few years endurance experience will find it manageable and great fun.
Camp registration and travel arrangements
The camp is restricted to guests staying at Club La Santa during the event. Pre-registration is required as we are limited to 36 participants, you can find the entry form on the back of this leaflet.
The price for the training week is €200 including all activities on the programme, car support on the long rides, dinner in Restaurant La Casa and a special event t-shirt. The full payment for the camp will take place in the welcome meeting upon arrival in Club La Santa.
Club La Santa reserves the right to cancel or change the event if under subscribed.
The coaching team have a broad range and many years of experience. Working together, they will give all athletes the benefit of their knowlege and encourage each participant towards their own personal goals..
The coaching team has been improved immensely with the addition of two very experienced coaches working alongside Head Coach Joe Beer:
Joe Beer
Joe has been competing in triathlons for 24 years, covering all distances from sprint to Ironman – Including the legendary Hawaii Ironman. He has been coaching and writing in multisport magazines for almost two decades. His book “Need To Know Triathlon” was Published in January 2008 by Harper Collins. He was voted the inaugural 220 Magazine Coach of The Year in 2004 and is a qualified BTA Coach. He has been coaching on camps at Club La Santa for over 10 years.
Dan Bullock
Dan is a swim coach par excellence who knows how to teach triathletes to swim at their best. Dan brings with him state of the art filming equipment and a level of experience which is second to none. He was 220 Coach of the Year 2004 and London Regions Coach of the year 2005.
Phil Price
Phil has been coaching for well over two decades. His local knowledge and wealth of experience adds a dimension of expertise that younger coaches do not possess. He knows his stuff and is very personable.
It is necessary to pre-register as there are only 36 spaces available – this was full by October previously.
Please note that if you want to rent a Club La Santa bike rather than taking your own, you will have to arrange this separately with CLub La Santa UK prior to departure. The price for a bike is around 95 € per week or 21 € a day. It is advisable to book these bikes at time of booking and will be subject to availabilty
Accommodation has to be booked separately with Club La Santa UK on +44 (0) 161-790-9890
FOR APARTMENT PRICES AT CLUB LA SANTA. Please refer to the pricing tab.
Event weeks are restricted to guests staying at Club La Santa.
| Water Running with DragSox™ | Mar 01, 2011 | View URL |
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Water running with DragSox™ is great as cross training as well as for those who are injured and cannot bike and/or run.
Here is a short post describing it and a video: Water Running with DragSox™
| DragSox demo session at Marin Pirates (v | Feb 24, 2011 | View URL |
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Re-post from AquaVolo.com: DragSox demo session at Marin Pirates
We were invited to give a demo of DragSox with Coach Cokie Lepinski and the Marin Pirates this morning. I gave a brief introduction to DragSox mentioning that it is a power training tool and that it is not easy, especially when you first try them out and then we gave the sample sets. You can read more about the workout at the Marine Pirates Master’s team site.
Thank you Cokie for your invitation and for you great review!
| DragSox™ demo session at Marin Pirates | Feb 24, 2011 | View URL |
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Re-post from AquaVolo.com: DragSox demo session at Marin Pirates
We were invited to give a demo of DragSox with Coach Cokie Lepinski and the Marin Pirates this morning. I gave a brief introduction to DragSox mentioning that it is a power training tool and that it is not easy, especially when you first try them out and then we gave the sample sets. You can read more about the workout at the Marine Pirates Master’s team site.
Thank you Cokie for your invitation and for you great review!
| Ice Ankle Wrap for Ankle Injuries | Feb 14, 2011 | View URL |
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I really wish I had one of these, or two, when I was growing up as a skateboarder. Shoes being what they are, they generally leave the ankle or the leg just above the ankle exposed, and anyone who has been a skater knows that in any given hour you’ll get hit with the board 5-6 times in that area. I’ve got so much scar tissue around my ankles and on the insides of my legs that if I could cut it all out I could probably meet my goal of losing 10 lbs by the end of the week.
But better late than never, ActiveWrap just sent me one of their foot and ankle ice wraps to try out. And I think I can sell you on buying one with one question–have you ever sat, icing your ankle or foot, with a ziploc bag full of ice cubes? You have? Ok, then I don’t even need to tell you why you want one of these wraps.
For those of you who haven’t experienced the joy of sandwich bags full of ice or bags of frozen vegetables, the issues are that:
1) You have to figure out a way to hold the bag there. Yes, duct tape works, but then you have to take the duct tape off. Ropes also work, if you’re a good Boy Scout. I have used bags of frozen corn, stuffed into the legs of my jeans, but then you have to hold still once you get the bag wedged in there just right.
2) You have to cover the bag with something to prevent getting an ice burn, and either the towel is too thin or too thick.
3) What if you just ran out of ice?
4) Your spouse doesn’t like the idea of you thawing out frozen vegetables with your sweaty foot.
Trust me, it’s just a pain to use a bag of ice or frozen whatevers. The ActiveWrap ankle wrap solves all those problems, and has some distinct advantages:
1) You can walk around without worrying about it falling out of place.
2) You don’t have to hold it in place.
3) The material is just right to let the right amount of cold come through.
4) It comes with cold packs, so you don’t have to worry about having ice on hand.
5) You can move the packs around within the wrap to get the cold in just the right spot.
6) You can heat the packs up in the microwave for heat treatment! Try that with a bag of ice.
ActiveWrap also makes knee wraps, and wraps for wrists, your back, shoulder, and elbow. Now that I think of it, I should have asked them for one of each…
| Open water endurance workout with DragSo | Feb 12, 2011 | View URL |
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Here is a good workout for those who are training for open water season and/or a triathlon:
As I am building up my endurance for the upcoming open water season in May, I wanted to avoid doing long boring sets. This isn’t always easy to achieve…. until DragSox™ came along. Swimming short distances with DragSox mixed with medium distances without equipment is the perfect recipe for an awesome endurance workout. If swimming 10 x 400 doesn’t sound appealing to you, you’ll be thrilled with the workout below. The NE sets will feel easy and relaxing, while the DragSox sets will work your strength & power.
| Why U.S. Masters Swimming Fails to Retai | Feb 10, 2011 | View URL |
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From a new blog by the former editor of the SWIMMER Magazine:
As of August, 2010, U.S. Masters Swimming had lost an estimated 80,000 individuals over the last six years including almost 35,000 over the last two years.
To read the full post, please go to Square World.
| DragSox™ on GoSwim.tv! | Feb 02, 2011 | View URL |
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| Swimming with Parachute vs. DragSox (rep | Jan 24, 2011 | View URL |
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Parachute was one of the things I thought about when I was developing DragSox. I liked the drag that parachute created but there were two things that I really didn’t like about them. One was that my foot was constantly hitting the strap, making it hard to get into the rhythm of the stroke. This is a common complaint. Second is that because the parachute is attached to the waist, it slightly pulls you down, changing your body position. The change in body position is not huge but it is there. I wanted a device that would give benefits of the drag with out the drawbacks I listed. I wanted something that I could move freely in and keep my natural body position. DragSox gives all of these.
A few months ago, I tried modifying a parachute to attach to the ankles. Read more
| Our Sunday Swim Workout | Stations | Jan 23, 2011 | View URL |
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WU + drills = 30 min
This is a slightly modified version of Dave Marsh‘s set* (we used DragSox instead of Power Tower and adjusted some intervals).
Repeat each station twice.
1) 4 x 25 swim with DragSox DPS @1:00 + 4 x 25 all out swim no equipment @ 0:20
2) 4x stretch cord kicks (kick till you stop moving and then kick for another 5 seconds) + 4x 25 kick @ 0:30; descend 1-4 to all out.
3) 5 x pullouts with DragSox + 25 sprint swim with DragSox; 0:20 rest + 25 sprint swim with fins; 0:40 rest + 25 sprint swim no equipment.
4) 4x stretch cord kicks + 10 seconds, 4×25 kick with vertical board (VB) 12.5 then easy for 12.5 @0:50.
5) 3x quadruple cord kick outs, 3x quadruple cord kick outs plus two strokes, 4x double cord kick outs without breath in between.
Cool down
* (you can find other excellent Dave Marsh’s workouts on Joel Elber’s blog)
| Request a DragSox Demo Workout | Jan 19, 2011 | View URL |
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Any swim team in the Bay Area can now request a DragSox Demo workout on site:
AquaVolo DragSox Demos are workouts designed by our team and pre-approved by your coach. DragSox will be provided for up to 25 team members for one session that will be led by our team and your coach. The Demo workout is the most effective method to learn the different ways to train with DragSox. More here…
| The most effective body position in the | Jan 09, 2011 | View URL |
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This is a continuation of my observations on how DragSox affect my swimming. In my previous post, “Dead Spots and Inefficiencies in Your Stroke,” I mentioned that DragSox help me improve my rhythm and timing by exposing dead spots in my stroke. In this post I wanted to talk about an effective body position in the water. Read more
| What to wear for your first triathlon. | Jan 06, 2011 | View URL |
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I still remember my first triathlon like it was yesterday, although it has now been over three years. I had only seen one triathlon before, and that was before I got involved in triathlon so I wasn’t paying attention to the details. Luckily I had a good friend who was coaching me through getting started on triathlons, and he was able to answer all the questions I had. But if you’re not so lucky, or you’re afraid to look stupid, then all you’ve got is the Internet, so here you go. This post is going to focus on one particular part of your first triathlon–what to wear, and how to wear it. Bear in mind, I’m not an expert and I’m still learning, but I’ve made enough mistakes that I know what not to do and some things you should do.
Swim. In most triathlons you’ll want to wear a wetsuit, and I’d recommend a full wetsuit rather than a sleeveless as you’re getting started. Why? Partly because the water is freezing! Trust me, unless you’re swimming somewhere around Florida or Mexico, the water is probably going to be cold. Generally the race website will give you recommendations. Unless they prohibit a wetsuit, I’d wear one, because even if the water isn’t freezing, your wetsuit is going to make you faster and safer. Faster because the buoyancy means your body sits higher in the water and reduces your overall drag, and safer because a wetsuit has the same buoyancy as a life jacket, which means if you get in trouble, all you have to do is turn over on your back and float and you’ll be fine.
Other than a wetsuit, you will be wearing a few other things. You’ll have a swim cap on, because every race makes you wear one so that you’re easier to spot, you can easily tell if you’re in the right wave if it’s a wave start, and plus you’d want to wear one anyway because it makes your goggles that much more secure, will help hold in your earplugs if you wear them (I like to), and will keep you slightly warmer. And of course it reduces the drag of your hair if you have a lot of it.
If the water is very cold, you may want to wear a neoprene swim cap under the race swim cap. This is a cap that generally snaps under your neck and is made of a thinner layer of wetsuit material. Since your head is where you lose most heat anyway, this will make a major difference when it comes to maintaining your body heat. I can’t tell you exactly which races you would want one of these at because I’ve only done a few races myself, but if the water is under 65 degrees you’ll want to start thinking about it. If it’s around 50 degrees (I’m looking at you, St. George Ironman) then definitely. For the record, I wouldn’t have worn one at my Oceanside half, but I might have worn one at the Boise half.
Free tip: Do NOT put sunscreen on your face for the swim, as it can cause your goggles to not seal to your face. I learned this the hard way.
Another free tip: Do NOT make your race day the first day you ever swim in a wetsuit, or in open water. Even if it’s just the day before, make sure to swim for 5-10 minutes in a wetsuit, in open water, just to get the experience. It’s quite different than swimming in a suit in a pool, and you may actually panic a little the first time. I did, and trust me, panicking on your own, without any pressure, is much better than panicking when you’re surrounded by 200 other people who are kicking you and swimming over you, while you’re stressed about your time and not being the last guy out of the water.
Now, if you’re a newbie to triathlon you might be wondering whether or not you wear anything under your wetsuit. The answer is that unless you want to get disqualified, embarrassed, and possibly arrested, the answer is an emphatic “YES!”
For everything. There are one or two pieces of clothing you are going to wear for the entire race, and that’s your “tri suit” or “racing kit” or whatever other names people have made up for the outfit. There are two types of tri suit; two piece or one piece, and there are pros and cons to each and I’m still not sure which I like best, although I am leaning towards the one-piece. The bottom line is that you need to be wearing one or the other. A two piece tri suit consists of spandex-like shorts with a pad in your seat area for the bike ride. The shirt is a tank top, and both the shirt and shorts almost always have some sleek pockets in them for storing your Gu and other nutritional needs. A one-piece just means there is no separate shirt or shorts, they’re all one piece, the one piece I have doesn’t have any pockets, by the way, which I assume is because the one I have is made for wearing on the swim without a wetsuit.
I wear the entire tri suit under my wetsuit on the swim, so that I don’t have to bother with putting the shirt on during the first transition (aka T1). Other people might not wear the shirt because they safety pin their race number to the shirt, and if you wear the paper race number in the water it will be destroyed by the time you get out. I get around this issue by wearing a race belt that the number is snapped onto. That means I wear my shirt in the water, and when I’m getting on my bike I simply snap my belt on around my waist. No messing around with safety pins, no needing to put my shirt on after the swim, and I can easily have the number behind me on the bike and then turn it around to the front for the run.
Something else you’ll be wearing for the entire race is your racing chip, by which they get your time. But you don’t need to worry about preparing for this, they give you the chip and the strap at the race. You’ll wear it around your ankle the entire time.
Oh, and you may be interested in wearing compression socks or compression sleeves during the entire race, including the swim…or not. I’ve never used them during a race, but I probably will start to on longer triathlons. Definitely no point in wearing them to your first triathlon, which I assume would be a sprint or maybe an olympic.
One other thing–I wear my Garmin during my races, but since I have the 305 which doesn’t do well in the water I only wear it on the bike and run, although I wear the heart rate monitor around my chest the entire time, since I don’t want to bother with putting it on during transition.
Bike. Tri suit, shoes, helmet, sunglasses, race number–this is what you’ll be wearing at a minimum on the bike. The optional items are socks, compression socks or sleeves, arm warmers, watch, and gloves.
I have never worn socks on any of my triathlons. As long as it’s not too cold, I train sockless to build up calluses. By not wearing socks that’s one more thing I don’t have to worry about and that doesn’t take time during transition. But as I mentioned, I am considering trying longer races with compression socks or calf sleeves on.
I’ve also never needed arm warmers, but if you do, rather than bringing some expensive arm warmers, just buy some cheap tube socks, cut off the toes, cut a hole for your thumb, and wear those on the bike. Once you get warmed up you can throw them away at an aid station, which of course you wouldn’t want to do with expensive arm warmers.
I also don’t wear gloves. Too much time to put on, unless you have problems with blisters, which you should be able to figure out during your training. I don’t have problems with blisters so there’s no point in my wearing them during training either, except that I do have gloves for cold weather biking.
Regarding sunglasses, yes, you may be able to get by with normal sunglasses from the grocery store. After all, some of those biking/running glasses cost $200. But you can get a decent pair of biking glasses for $20 if you don’t want to shell out a lot of money quite yet. Rudy Project, Oakley, and Smith are some of the better brands if you want to spend a few bucks. The main thing you want to verify is that they prevent wind from blowing in your eyes on the bike, since you don’t want to be getting tears on fast downhill runs. You should be able to work this out in your training. My issue is that I have long eyelashes that annoy me if they brush the lenses, so I had to do quite a bit of searching before I found some Smith glasses that sat far enough away from my eyes but still worked well in every other way.
Tip: Sunscreen! Especially the back of your neck, your lower back just above your waist if you wear a two-piece tri suit and being on the bike exposes an inch or two of your back, your shoulders and arms, and your legs–especially the tops of your thighs and the backs of your calves which are heavily exposed on the bike. Yes, even on a sprint distance triathlon you can get absolutely fried. Do NOT put sunscreen on before you’ve gotten your body marked with your race number, otherwise the number just rubs off. I think it’s best practice to put sunscreen on in transition after you’ve got your wetsuit off. At some races they are handing out sunscreen as you come out of the water, which is really nice. Otherwise have your own in transition and take a few seconds to put it on. Don’t worry about your time–this is your first triathlon and I hate to break it to you but you’re not going to win.
Run. Tri suit, sunglasses, race number, and shoes–that’s the minimum here. If you aren’t ready to run sockless, then get some good ankle socks that are made for running. NO NATURAL FIBERS! No cotton, no wool! You want thin, running-specific socks with the toe seam on the outside. Yes, if you’re going to wear these on the run you might as well wear them on the bike, or not–your choice.
You might also seriously consider a hat or visor. If you have a shaved head, and you haven’t spent time outside much lately, remember that a visor won’t keep the top of your head from getting sunburn. I prefer to wear a running hat that’s made to keep my head cool. It also blocks more light than sunglasses alone, meaning I’m squinting less, which not only prevents headaches, but also preserves precious calories on longer races. Plus on long, warmer races you can dump a cup of ice cubes in your hat and each aid station and run with that on your head to keep your body temperature down.
Well, there you go. Any questions?
Number 1 Tip: Never, NEVER, ever, EVER wear something new on race day! And to take that a step further, don’t wear the same stuff in a different way on race day. Whatever you wear and however you wear it, make sure you’ve done it at least a few times in your training before doing it on race day. This is not just about breaking in a new pair of shoes, it’s about discovering things such as the fact that when you ran in long running socks and running tights all winter, your shoes didn’t rub the back of your heel, but with only ankle running socks on, they do, and they rub a hole through your skin. Another lesson I learned by experience.
| Power Training with DragSox | Jan 06, 2011 | View URL |
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| We will consider offers for this domain | Jan 05, 2011 | View URL |
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Interested parties may contact us at office@hollicogroup.com
| Dead Spots and Inefficiencies in Your St | Jan 02, 2011 | View URL |
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One of the first things I noticed when I started swimming with DragSox (aside from how hard I had to kick to keep moving forward) is that DragSox forced me to develop better rhythm and timing. Because DragSox add resistance, any dead spots in my stroke were quickly exposed. Every time I had a dead spot, I felt like I stopped moving forward and had to work much harder to accelerate to gain speed again. This slowing down and accelerating wastes a lot of energy. I took it as an indicator that I needed to work on my rhythm to make my stroke smoother and more efficient.
| Benefits of using DragSox in your swimmi | Dec 24, 2010 | View URL |
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| Swimming Drills with DragSox | Dec 20, 2010 | View URL |
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This is a good video of swimming drills with DragSox. DragSox are perfect for working on our technique. It slows everything down, so you feel a much connection between different parts of your body. (aquavolo.com)
| Flutter Kick Connection Drill with DragS | Dec 19, 2010 | View URL |
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After training with DragSox for a few months, my legs have gotten much more powerful. It’s a great training device for anyone who wants to build power. When I first started using DragSox, every 3 x 25 kick felt like 3 x 8 squats with heavy weights in the gym. We have a lot of workout videos at http://aquavolo.com. Check them out.
| One Arm Drill with DragSox | Dec 17, 2010 | View URL |
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| Rohto Ironman 70.3 Miami Photos availabl | Dec 13, 2010 | View URL |
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| Lanzarote Marathon Festival, Marathon, 1 | Dec 13, 2010 | View URL |
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The annual Marathon in Lanzarote will take place in Arrecife, the capital of the island; this is the only Marathon event in the Canary Islands and it is celebrating its 21st anniversary welcoming runners of all age groups from all over the world. On the course in front of the beach you will experience the charm of the city, with its new and old buildings where locals have lived in close contact with the sea for centuries.
The course
The course has been designed by the foremost runner from
the Canary Islands, Jose Carlos Hernández Cabrera (Arrecife – Lanzarote).PB 3000 m.8:04 – 5 K.14:00 – 10 K 28:54 – 1/2 Marathon 1:04:21.
This prestigious road racing event consists of 5 individual
races:
Race 1 – 1/4 Marathon 10,550 K
This is a one loop race course for all categories, for both beginners and experienced runners.
Race 2 – 1/2 Marathon 21,100 K
The 1/2 Marathon consists of two loops and caters for all categories of runners, both slow and fast.
Race 3 – Marathon 42,195 K
The marathon is a great challenge for all running athletes. The race attracts running enthusiasts from all over the world competing to be the first finisher of the four loops. The cut off time is 5 hours.
Race 4 – Marathon by Teams
Please consult the Marathon by Teams leaflet.
Race 5- Marathon Kids (approx. 1 K)
A race for children from 3 to 14 years old organized by the local Government. The rchildren’s race is free to enter and all participants will receive a T-shirt
Aid Stations
Three aid stations are located on the course: 2 water stations and the last one which offers Coca-Cola, energy drinks and fruit, sponges will also be available to cool you down. If you have personal refreshments, please bring them to the start area on race day. They will be placed at the fi rst aid station before the race start.
Timing
The ChampionChip is selected as official timing system and mandatory for all competitors to wear; it must be attached to their shoe lace and must be worn throughout the race. However official time for the first 10 runners crossing the line will be the gun time. The ChampionChip can be rented at the time of registration for a deposit of 25 € which is refundable after the race. If any athlete wishes to use his/her own ChampionChip it is essential he/she brings it with
Finishers
Shortly after the races all finishers will receive a T-shirt and a finisher medal; the finishers of the Marathon will also get a diploma.
Awards and prize money
Awards Marathon
Prize money* is awarded to the overall top 5 finishers, male/female:
1st 750€ – 2nd 450€ – 3rd 300€ – 4th 210€ – 5th180€
First Lanzarote citizen/ resident male and female:150 €
Trophies
First 5 males and females
First Lanzarote male and female
Age group winners male and female – u/20, 20-24, 25-29, 30-34, 35-39, 40-44,
45-49, 50-54, 55-59, 60-64, 65-69, 70+
Awards 1/2 Marathon Prize money* is awarded to the overall top 3 finishers, male/female:
1st 300€ – 2nd 210€ – 3rd 180€
First Lanzarote citizen/resident male and female: 125 €
Trophies
First 3 males and females
First Lanzarote male and female
Age group winners male and female – u/20, 20-24, 25-29, 30-34, 35-39, 40-44,
45-49, 50-54, 55-59, 60-64, 65-69, 70+
Awards 1/4 Marathon Prize money* is awarded to the overall
top 3 finishers, male/female:
1st 160€ – 2nd 120€ – 3rd 100€
First Lanzarote citizen/resident male and female: 60 €
Trophies
First 3 males and females
First Lanzarote male and female
Medical service
Medical assistance will be available and accessible to competitors during the race. The race doctor will be at the start/finish line and will ensure that there are fi rst aid facilities on the race course. If you will need assistance during the race please go to the nearest aid station which will be in contact with the start/finish area.
Pasta Party
The Pasta Party in Restaurant Atlántico at Club La Santa on Friday, November 28th, will keep runners energized and ready for the big day. Participants are invited and relatives and friends are welcome to join for a small fee at the entrance.*Local tax
Accommodation has to be booked separately with Club La Santa UK on +44 (0) 161-790-9890
FOR APARTMENT PRICES AT CLUB LA SANTA. Please refer to the pricing tab.
Event weeks are restricted to guests staying at Club La Santa.
| 2011 Registration | Dec 10, 2010 | View URL |
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| About Miami | Dec 09, 2010 | View URL |
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| 3rd Music Marathon Festival Lanzarote | Dec 06, 2010 | View URL |
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More information and Entry Form for the Music Marathon Festival wll be available soon.
Accommodation has to be booked separately with Club La Santa UK on +44 (0) 161-790-9890
FOR APARTMENT PRICES AT CLUB LA SANTA. Please refer to the pricing tab.
Event weeks are restricted to guests staying at Club La Santa.
| Counting Calories | Nov 17, 2010 | View URL |
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I always knew it would come to this.
When I started triathlons, I knew next to nothing about health, nutrition, physical fitness, or basic human biology. I didn’t know the differences between carbs and protein, what you should eat when, or much of anything else related to food and exercise. I was next to completely ignorant. Not only was I ignorant, but I didn’t really want to learn. I was already overwhelmed trying to figure out all the names for the different parts of my new bike.
Over time, what was once overwhelming became manageable, and then became common sense to me. In other words, triathlon became fairly easy from the knowledge/vocabulary/conceptual point of view. But knowing something and applying that knowledge are two different things, and I always avoided getting scientific about my weight. I knew I was eating mostly good things, but quantity was not something I focused on. I figured I couldn’t help but lose weight. I mean, I’m training for an Ironman, how could I not lose weight?
I have, in fact, lost weight from my peak at 236 lbs. I now weigh 208 lbs. But what’s depressing is that two months ago I weighed 198 lbs. What happened during the past two months? First, I hurt my back and took some time off. Then I had a 10-day trip to DC during which I didn’t work out, and then I came home and got sick. I used to work out more in a week than I’ve worked out in the past two months. But did I change my eating habits? Not much. And I packed on 10 lbs in short order, after promising myself I would never go over 200 lbs again–ever.
Now, I know that health and weight are not one and the same thing. But at 208 lbs and 6 feet I’m easily 20-30 lbs overweight. Not only would losing weight help me achieve my dream career of being a male model, but it would reduce wear and tear on my joints and produce some other health benefits. And of course I’d be a much faster triathlete. My target weight is 170 lbs.
So healthful weight loss is important to me for various reasons. But I’ve consistently ignore the intake side of the equation, opting to lose weight by expending calories through exercise. That works ok while I’m training for an Ironman, but it doesn’t work so well if I take a break or cut back on the workouts, as proved by the past two months.
So here I am, finally up against the wall, but this time, rather than working out more, or trying to train my body to burn fat instead of carbs, I’m doings things the hard way–I’m going to eat less, and eat better. I’m going to track what I eat, and count calories. I have never done this before, and to be honest, I’m enthused.
What I’m doing is fairly simple. I created a spreadsheet with the meals, snacks, etc. that I generally eat, and I’ve listed how many calories are in each thing (not adjusting for fiber content or any of that which affects the “net” calories–I’m just keeping it simple). The plan is to target 2,500 calories per day for the next month, and see what happens. I don’t know what my intake has been, but as near as I can guess I think it has been between 3,500-4,500 calories per day. Based on my workout schedule, height, weight, etc., 2,500 seems to be a good amount, and if it’s really 1,000-1,500 calories less than what I’ve been eating I think I should see some pounds coming off.
I do not plan on being very hungry. Part of what I’m doing is just cutting out things that don’t matter much. For example, I like butter in my cream of wheat, but a tablespoon of butter or margerine is 100 calories. I don’t like butter that much. A tablespoon of brown sugar is 50 calories, and I usually put in two. But I can probably do fine with one, and maybe I’ll adjust to none. I’m going to keep the raisins in, because I’m a big believer in raisins and the 125 calories is worth it to me. But by cutting out brown sugar and butter, which provide little if any health benefits, I can cut 200 calories out of my breakfast without cutting down much on the pure mass of what I’m taking in.
Much of my plan hinges on self-education. That is, just getting a good idea of how many calories are in certain things. I think once I know, I’ll eat differently. For example, Costco has these great raw tortillas that I like to eat (after cooking them). But I had no idea they had 140 calories apiece. They’re not that big. I can easily make five little burritos with them and eat them all for dinner and not feel stuffed. But that’s 700 calories just in tortillas. Add in some meat and beans and cheese and I’ve got a 1,500+ calorie meal! I don’t need that many calories for dinner, and I especially don’t need them from refined white flour, cheese, and greasy red meat.
Nuts were also a big surprise. I knew nuts had lots of calories, but I didn’t realize a mere 1/4 cup of walnuts was 200 calories. There are times when I would eat what probably was a full cup of nuts, plus some raisins as a snack. That may have easily been a 1,000 calorie snack! Of course nuts and raisins are good for you, but if you’re having cream of wheat with butter and sugar for breakfast, five little burritos for dinner, and a cup of nuts for a snack, right there you’re up to around 3,500 calories, and I didn’t even count my lunch, which was probably 1,000 calories. Is it any wonder I gained 10 lbs in the past two months?
Having moved from ignorance to knowledge, and now to the application of that knowledge, I hope to see great results. If it works, I may have to publish a new diet book. I’m not sure how well it will sell though, since it will only contain two words–”eat less”.
| NEW Zumba Week | Nov 17, 2010 | View URL |
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Club La Santa and Tatjana Foldgast is excited to welcome you to this very first Zumba event under the Lanzarote sun.
There’s a new era in the world of fitness – and a new face to go with it.The new face of fitness is a face that shouts, “I want to!” The new face of fitness is the face of joy, adventure and passion.
Today, more than six million people all sizes, shapes and ages take weekly Zumba classes in over 50,000 locations across 75 countries. And the program’s popularity keeps growing by leaps, bounds (and exhilarating dance steps). People all over the world have fallen in love with the Zumba Fitness-Party™ – And you will too!
The Zumba program is an effective, exhilarating, Latin-inspired, easy-to-follow, calorie burning dance fitness-party that has taken the fitness industry by storm. It achieves the perfect balance of a progressive core workout, full-body cardio and strength training, and a stress-relieving, energyproducing fitness experience.
Zumba Fitness
When people see a Zumba class in action, they can’t wait to give it a try. When they do, they feel their body surge with energy.
This Latin-inspired, easy-to-follow, dance-fitness party exhilarates their senses and works all their major groups in a high-energy cardio blast that leaves them invigorated, refreshed and full of life.
Zumba classes feature exotic rhythms like salsa, merengue, cumbia and samba set to sexy Latin and international beats. Before participants know it, their abs, arms and thighs are toned up and their energy level is soaring! There’s no other fitness class like the Zumba Fitness-Party™. It’s easy to do, effective and totally exhilarating. It builds a community in your fitness facility that stays consistent and strong.
People return to Zumba classes again and again, bond with other members and become addicted to the Zumba experience. In turn, you reach new – and higher – levels.
Zumba Toning
When it comes to getting in shape, Zumba Toning raises the bar (or rather the toning stick) with a class designed for the more hardcore Zumba participant.
It combines targeted body-sculpting exercises and high-energy cardio work with Latin-infused Zumba moves to create a calorie-burning, strengthtraining dance fitness-party. Students learn how to use lightweight, maraca-like Toning Sticks to enhance rhythm and tone all their target zones, including arms, abs and thighs. Zumba Toning is the perfect way for enthusiasts to sculpt their bodies naturally while having a total blast.
Aqua Zumba
Known as the Zumba “pool party,” Aqua Zumba gives new meaning to the idea of an invigorating workout. Splashing, stretching, twisting, even shouting, laughing, hooting and hollering are often heard during an Aqua Zumba class. Integrating the Zumba formula and philosophy with traditional aqua fitness disciplines, Aqua Zumba blends it all together into a safe, challenging, water-based workout that’s cardio-conditioning, body-toning and, most of all, exhilarating beyond belief!
Instructor-Tatjana Foldgast
Certified in all aspects of Zumba, Tatjana has also trained with the creater of Zumba, Alberto ”Beto” Perez in Miami and done a workshop with him in Amsterdam. She was the first Zumba instructor in Denmark to teach all the different Zumba classes and
has taken part in the 2010 Zumba Convention where she got a so-called ”Boost”. She has recently started her own Zumba Studio in Slagelse, Denmark ”Dance-Fitness v/ Tatjana Foldgast”. She is an educated masseuse, fitness instructor, personal trainer, c.h.e.k. nutrition lifestyle coach. Read more on www.zumbadenmark.dk
Accommodation has to be booked separately with Club La Santa UK on +44 (0) 161-790-9890
FOR APARTMENT PRICES AT CLUB LA SANTA. Please refer to the pricing tab.
Event weeks are restricted to guests staying at Club La Santa.
| Video rewind: Kanaan cruises in triathlo | Nov 15, 2010 | View URL |
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| NEW Club La Santa Athletic Academy | Nov 10, 2010 | View URL |
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FOR APARTMENTS AT CLUB LA SANTA. Please refer to the pricing tab.
For the very first time in Club La Santa’s history, we are offering an athletic event for children. The Athletic Academy caters for young children of all abilities, between the ages of 5 and 15, who want a week of fun in the sunshine whilst doing athletics.
There will be 2-4 hours of training and playing, where the children will be given introduction to and coaching in a number of different athletics disciplines. The instructors will build exercises to teach a variety of skills and techniques within sprints, jumps and throws.
The children will train alongside pro athletes from the Check and Polish National Athletics team which are here for the yearly winter training camp.
On the last day we will have an “Olympic Day” where the children get to try out their skills in an informal competition. The parents are also welcome to join in and show their skills. Afterwards we will have an award ceremony where all the children receive medals and a diploma.
The programme will also include other fun activities as ball games and swimming in one of our 2 pools.
Please note that outside the actual training sessions, the instructors and Club La Santa do not take any responsibilities for the participating children. It is therefore required that each child is accompanied by a person over the age of 18 years.
Instructors
The coaching and teaching will be run by experienced coaches who will be accompanied by special guests.
*Kasper Bangstrup Olsen*Talented 19 year old Danish junior sprinter. Primarily running 100 and 200m, with a PB of 10.93 and 22,13. In 2010 he was the 4th fastest Dane. Kasper has been coaching kids in Hvidovre Athletic Club (Hvidovre AM) in approximately 4 years.
*Alex Clausen*Alex Clausen has been doing athletics since 2004, and have been a junior coach the last three years. Is mainly doing sprints, but is also competing in other events. Alex just came back from an injury.
Helpers;
Philip Price He is resident full time coach at Club la Santa with more than 25 years experience of coaching in running, triathlon, athletics, and cycling. Ex. Welsh Triathlon Coach and Manager. He is former Welsh Veteran 5 km track Champ, and many times County Champion.
Lisbeth Pedersen Middle distance runner, Danish indoor Champion in 800, 1500 and 3000m in 2010
Accommodation has to be booked separately with Club La Santa UK on +44 (0) 161-790-9890
Event weeks are restricted to guests staying at Club La Santa.
| Swimming Tip: Stay Low in the Water | Nov 06, 2010 | View URL |
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Swimmers should avoid any actions that will increase the size of bow waves unnecessarily. One such action is hydroplaning, or riding unnaturally high in the water. When swimmers arch the back and lift the head to attain a high body position, they increase the size of the bow wave unnecessarily, which reduces forward speed. (E. Maglischho)
in other words, stay low in the water if you want to swim faster…
| CEP Compression Running Socks | Nov 04, 2010 | View URL |
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CEP was kind enough to send me a pair of their compression running socks to review. The tough thing about doing product reviews of something like a running sock is that you need a basis for comparison. Luckily I’ve used 2xu compression socks as well as socks from Zoot, so now you know what my basis is.
Now, the way I use a compression sock may not be the way you use them. I know of people who only wear a compression sock immediately after running, perhaps for an hour or two. Other people use them while running and after. I tend to use them quite a bit more than that, in that they’re the socks I wear all the time…at least when I’m wearing socks, which is all day some days, and not at all other days. But on the days I wear them, I’ll wear them for a good 10-12 hours or more. I also wear compression socks when I’m biking or running in colder weather, although generally not when it’s warmer.
The way I rate a compression sock is primarily on three factors, since I don’t have any truly scientific way of doing it:
1. Are they really, really hard to get on? If so, that means they’re really tight, and I figure with a compression sock tighter is better, right? I mean, within reason. You wouldn’t want your leg to turn purple or anything, but if a compression sock isn’t tight at all, what good can it be doing? This is one of the downsides of the 2XU socks–they just aren’t tight. It could be that I got a size that is too large, since they also go too far up my calf, but I don’t think they’d be much tighter even if I got a smaller size given the expansionary nature of the material. By contrast, the CEP socks are quite nice and tight.
2. Are they comfortable? This is more than just a preference. An uncomfortable sock, used during exercise, can cause you to modify the motion of your leg and perhaps lead to injury. At worst, you certainly don’t want them causing discomfort that leads to blisters. The CEP socks felt great to me on my first run. They didn’t cause my feet to sweat, didn’t lump up anywhere, and in fact, I forgot I was wearing them, which is as it should be.
3. Do they wear well? Unfortunately, it’s hard to tell with a new sock what shape they’ll be in six months from now, so I’ll have to comment on that next year.
In summary, I’d rate the CEP compression socks on the same level as Zoot compression socks, that is, if you like Zoot socks, but you see some CEP socks on sale for less than Zoot socks, then don’t have any fear buying them. I rate both CEP and Zoot socks as being quite a bit better than the 2XU compression socks I’ve been using.