Well the Northeast was smashed by an early storm this weekend and while I had good intentions of enjoying some of the white stuff, I simply havent found the time. Heck getting internet and fuel for the generator was a challenge.
My own situation this weekend involved serveral hours of shoveling, plowing, and hours more of lifting the chain saw, logs and limbs. I'm told we have 4 more days without power so we are in lifeboat rules at our house with generator on critical circuits only. We and the neighbors are fine and I hope you all are as well.
I hope to get back on track with my personal plan but I did count the lifting as a strenth training cross training workout. I do hope to get in a few laps at least around the yard before it all melts later this week. 14" takes a few days to melt.
In the mean time, here is an Nutrition Edge article from Jeff Galloway (a former olympian) I received as a subscriber to his free email newsletter. Good stuff for all athletes. I ran my first two Marathons with Jeff's run/walk interval training plan and think that this type of start/stop is very similar to the downhill/uphill combinations we will be doing in our biathlon.
Another great resource is beginnertriathlete.com for training, nutrition and motivation from multisport amature enthusiasts.
Stay warm, its a winter out there.
Jeff
31 October 2011
28 October 2011
SNOW Time
Well it won't stay long today, but we got a snow dusting in central/western MA last night and more expected this weekend. Time to really think about skiing and how much fun it will be this winter. I'm excited and cant wait! Lets hope the Ski track opens early so we can get some good practice and some lessons. I know I could always use another lesson. I found that I had a pass that I didn't use from last season and is still good for this one so I really can't wait.
I subscribe to the Endurance Planet RSS and this week they are talking about meds and sports nutrition that I thought it was valuable for us as endurance athletes. While the EP site is dedicated to the multisport life of triathlon, we can directly apply their lessons just on a reduced scale.
Oh, by the way, black ice has a much more profound effect on runners than it does to cars. Lets stay safe out there while exercising in the slush and cold.
Jeff
I subscribe to the Endurance Planet RSS and this week they are talking about meds and sports nutrition that I thought it was valuable for us as endurance athletes. While the EP site is dedicated to the multisport life of triathlon, we can directly apply their lessons just on a reduced scale.
Oh, by the way, black ice has a much more profound effect on runners than it does to cars. Lets stay safe out there while exercising in the slush and cold.
Jeff
25 October 2011
Leg workout - steps and isometric hold
Its time to work the legs. We will do some isometric hold drills as seen in the video link. Do not add weight for this workout until you have done it dry a few times then add slowly if you wish.
Twice this week I suggest:
Prepare with a 10 minute jog/fast walk -or- jumping jacks -or- jump rope; to get the legs warm and flexible. Get out the interval watch or set a timer app on your phone (RoundTimer for iphone).
Do FIVE sets of:
1 minute step up 8"-12" normal outdoor step (can be done indoors)
1 minute isometric hold in proper ski race form
Do some abs to close out the workout with:
Plank on elbows 30 sec to 1min raise one leg for a more advanced plank
Side plank each side 30 secs.
Cool down walk 10 minutes or as appropriate.
FOAM ROLLERS
Sore legs yet from the workouts? you might benefit from a foam roller massage. Its just like it sounds, a 6" diam foam roller you use to roll out sore muscles. I have used a roller now for a few years and can tell you that it works on sore shoulders, back, hips/glutes, IT band, Quads and hamstrings. I have had to invest in foot message devices (roller and lacrosse ball) as well because I developed some foot pain two years ago and have to work out the tender spots on my calves every few days to keep myself in good form. A lot of foot pain might be caused by calf problems. Check out TriggerPoint if this might be you as well.
Train well,
Jeff
Twice this week I suggest:
Prepare with a 10 minute jog/fast walk -or- jumping jacks -or- jump rope; to get the legs warm and flexible. Get out the interval watch or set a timer app on your phone (RoundTimer for iphone).
Do FIVE sets of:
1 minute step up 8"-12" normal outdoor step (can be done indoors)
1 minute isometric hold in proper ski race form
Do some abs to close out the workout with:
Plank on elbows 30 sec to 1min raise one leg for a more advanced plank
Side plank each side 30 secs.
Cool down walk 10 minutes or as appropriate.
FOAM ROLLERS
Sore legs yet from the workouts? you might benefit from a foam roller massage. Its just like it sounds, a 6" diam foam roller you use to roll out sore muscles. I have used a roller now for a few years and can tell you that it works on sore shoulders, back, hips/glutes, IT band, Quads and hamstrings. I have had to invest in foot message devices (roller and lacrosse ball) as well because I developed some foot pain two years ago and have to work out the tender spots on my calves every few days to keep myself in good form. A lot of foot pain might be caused by calf problems. Check out TriggerPoint if this might be you as well.
Train well,
Jeff
21 October 2011
Video time!
I found some great video at the US Olympic web site. http://biathlon.teamusa.org/video
Remember that rest and nutrition are a critical component of our training. If you weren't able to pick up the nutrion hand out at our first meeting, you can find them here:
Have a great weekend,
Jeff
Remember that rest and nutrition are a critical component of our training. If you weren't able to pick up the nutrion hand out at our first meeting, you can find them here:
Have a great weekend,
Jeff
20 October 2011
Biathlon Specific Training Week 2
Howdy everyone, I had a teammate work with me for this exercise set this week. Thank you Steve for your comments and help. Steve has his own exercise site over at www.minutemancrossfit.com.
This workout is blatantly borrowed from a series of sport specific videos and will we will revisit this workout a few times this season as part of our regular mix.
The most important thing is technique, do the exercises safely! Bad form
This workout is blatantly borrowed from a series of sport specific videos and will we will revisit this workout a few times this season as part of our regular mix.
10 exercises in two sets - total 20 minute total workout.
each exercise is 30 seconds on / 30 seconds rest - so 1 minute per exercise.
1 - Choppers (For beginners just use a basketball or light medicine ball if one is available to get the motion, flexibility and technique before a weight plate.)
2 - Pushup cross overs (Do a "traveling" push up, where you do the same motion as in the video but start flat if you can’t complete 30 seconds over an obstacle, add in an object to change height as strength increases)
3 - Crunch twist (using weight, start with that basketball or medball. Twisting motions should be started light, without someone checking your form use at the most 12 lbs)
4 - Supermans (with weight, 5 pound plate or similar so everyone should be able to handle this, but break it up to either 2 @15 sec sets, or 3 @ 10 sec sets if that is more manageable. Use a hand weight or convenient object/book if your not in a gym)
5 - Explosive step up (alternate leg each step up, focus on one side for 15, then the other, novice use a stair height to 12”, advancing in stages up toward 24” inches but not above 24”)
6 - Triceps extensions (using a bench or phisio ball, This can be done on a standard bench, a box, your bed, etc. don’t go out and buy a phisio ball)
7 - Knee ups (These are Vee ups, a standard Army exercise, are going to be part of the new Army PT Test)
8 - Ball squashes (heavy ball, tempo cable pull downs, elastic pull downs. Most gyms and none of us have this type of ball I suspect. Use a dip at home off a desk or chair to replace this exercise.
9 - Lunges with weight - (Everyone needs to learn to LOVE lunges. Again at the start they should do these with just bodyweight as this eccentric motions is the type of movement that causes that muscle soreness that can be fairly intense in beginners. After they have mastered the bodyweight, move up to
hands behind the head (the prisoner lunge), then add any type of weight, plates, kettlebells, sandbags, small children, etc. Lunges should also be done in all directions. I make my athletes do one I call the asterisk lunge. It's a lunge in 8 directions, forward, 45 degrees forward, to the side, 45
degrees to the rear, rear lunge, etc.)
10 - Pullups - (Pull up are another one of my favorite. Now unfortunately most folks can't do a pull up, so unless you have a Gravitron (the machine she is using), you are out of luck if you can't get at least one pull up.
Two at home options = Jumping Pull Ups, or bands. Jumping pull ups are okay,
but you have to do lots of them to get the benefit. I really like the bands,
and there are many other uses for them both in strength training and recovery
work. A good local vendor is Perform Better out of RI. Their "Superbands"
are a great product at a good price. http://www.performbetter.com/webapp/wcs/stores/servlet/Product2_10151_10751_1
I would suggest the 1 ¾ band if you can't string together at least 3 full
pull ups, as in fully extended elbows at the bottom and your chest touching
the bar at the top. The 1" band is also a great all around tool that we can
explore more of later.
I have other vendors too if anyone needs them.
One of the reasons I believe this is a good workout for this group is that it
is scalable in all directions for all levels. Using commons sense the
athlete can adjust the time/weight/number of reps on their own.
Personally I would bump this up to a 45/15 work/rest ratio, but I have been doing this for a while. Someone who has never done this can bring it down to 20/40.
The most important thing is technique, do the exercises safely! Bad form
mixed with weight or high reps is the recipe for injury.
Thank you Steve for working with me this week.
Jeff
Thank you Steve for working with me this week.
Jeff
18 October 2011
How we train for Ethan Allen
The Vermont countryside is very scenic. Rolling hills and some steep terrain will welcome us on practice day and again on race day. The Camp Ethan Allen ski Biathlon track is almost universally hilly. The range area & finish line and one section out back are the only real flats that we will experience during the race. Its going to be hill climbing and fast downhills. We are training to not only survive the 10/12k ski events, but to do well. We will be accompanied by world class skiers on race day and just being in that company is worth the trip.
We are building our cardio fitness at effort level 2/3 most days of the training week and putting in two strength training days as either a second workout of the day or in place of a cardio. The cardio part will get you through the race, the strength will give you speed.
If you run or cycle on flat terrain, you will get the cardio benefit but not much new strength. If you choose rolling hills or interval treadmill settings, you will also get some strength training that will match the terrain we expect in VT. When you run a hill, shorten your stride and increase your tempo to ease over the hill instead of pounding up it. World class distance runners use a foot strike rate of about 180 steps a minute regardless of the incline which means they have to shorten up on the hill and stride out on the flats for speed. Practice counting just one side (right or left) strike during one minute to find your current strike rate. If you are like most runners, its slower than the champions but it doesn't have to be. I used an iPhone metronome to remind myself what tempo I should be running at. If you cant get your legs going that fast, then use your arm swing to help. Its been found that faster arm swing is critical to running fast.
Cyclists can do the same cadence work with 90RPM which oddly enough is just about the same cadence as running. On the hills, shift down to keep the cadence as constant as you can. I use a cycle computer that shows me cadence/distance/speed/etc to check myself. This cadence was found to be an extremely consistent and efficient numer for human performance and is used by world class cyclists as a good average with some faster, some slower, but most in the 90RPM give or take a few percent.
Back to skiing: My first time racing on skis was a humbling experience and the reason I want to share so much about training with team. I thought I was fit and always do real well on my annual PT test. I want to make sure that we all have the opportunity to train well for the race so you can enjoy the race as well as do your personal best.
TIP:
Training log example from this morning: Run on street - 5 miles, 42 minutes, ~500 cal, Clear & 49F, Shorts tech shirt fleece sweater headlamp.
Jeff
We are building our cardio fitness at effort level 2/3 most days of the training week and putting in two strength training days as either a second workout of the day or in place of a cardio. The cardio part will get you through the race, the strength will give you speed.
If you run or cycle on flat terrain, you will get the cardio benefit but not much new strength. If you choose rolling hills or interval treadmill settings, you will also get some strength training that will match the terrain we expect in VT. When you run a hill, shorten your stride and increase your tempo to ease over the hill instead of pounding up it. World class distance runners use a foot strike rate of about 180 steps a minute regardless of the incline which means they have to shorten up on the hill and stride out on the flats for speed. Practice counting just one side (right or left) strike during one minute to find your current strike rate. If you are like most runners, its slower than the champions but it doesn't have to be. I used an iPhone metronome to remind myself what tempo I should be running at. If you cant get your legs going that fast, then use your arm swing to help. Its been found that faster arm swing is critical to running fast.
Cyclists can do the same cadence work with 90RPM which oddly enough is just about the same cadence as running. On the hills, shift down to keep the cadence as constant as you can. I use a cycle computer that shows me cadence/distance/speed/etc to check myself. This cadence was found to be an extremely consistent and efficient numer for human performance and is used by world class cyclists as a good average with some faster, some slower, but most in the 90RPM give or take a few percent.
Back to skiing: My first time racing on skis was a humbling experience and the reason I want to share so much about training with team. I thought I was fit and always do real well on my annual PT test. I want to make sure that we all have the opportunity to train well for the race so you can enjoy the race as well as do your personal best.
TIP:
Training log example from this morning: Run on street - 5 miles, 42 minutes, ~500 cal, Clear & 49F, Shorts tech shirt fleece sweater headlamp.
Jeff
15 October 2011
How much cardio training?
As athletes, we need more than the human minimum exercise to prevent disease. The Mayo Clinic has a great statement on their page with the following:
Now that we know the minimum, lets think about what we need as athletes. We are in a build up phase and we can't expect our bodies to suddenly accept that we are working them harder. We have time so lets take things slowly. Begin your first week looking to find those 30 minutes of training time a day. If this is all ready on your plan, then stick with your current plan and start looking on your own for other ski strengthening exercises. Biathlon is Nordic ski so search for Nordic ski exercise or nordic dryland drills.
As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Want to aim even higher? You can achieve more health benefits if you ramp up your exercise to 300 minutes a week.The CDC has the similar message to prevent disease.
| 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every weekand | |
| muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). |
Concentrate on our specific task fitness by cycling or running or elliptical training that uses the lower body and the lungs at effort level two or three. Because we will be doing outside competition in the cold, our lungs and bodies also have to adapt. This is easily done over time and while the Fall is here, enjoy the outdoors at least three of your training days. Pick one day to do a tempo run or fartlek drill.
If you are on a 10k plan with a long run on the weekend, don't do any speed work while on the long run. Its there to give you cardio not strength.
For strength training this first week, concentrate on the basics:
pushups, situps, jumping jacks, 30 second planks, jump rope, squats, lunges, one leg squat, duck walk, etc. Abs will come into play and you will want them to start getting used to movement. Luckily we are at a higher than average fitness already so we can jump next week into some specific ski training.
I'm jumping around a bit for these first few weeks because we need to get a common level of education and fitness so our later sessions will be more productive.
Train well.
Jeff
14 October 2011
Run Training Essential Equipment
For our team, running is for Cardio and base conditioning. I will have more about XC ski specific essentials later.
Running generally has a low cost of entry compared to other sports. A pair of trainers is all your really needed to start. BUT, things can change fast after only a few training days when you realize your equipment isn't up to the task. Here is a list of what I consider to be essentials for outdoor fall/winter training.
(NOTE: For really bad weather, go ahead and use the treadmill at the gym or be flexible with your plan and take an early rest day. I wont run in lightning and neither should you, but do make it up later in the day or swap a rest day)
Sneakers
Running generally has a low cost of entry compared to other sports. A pair of trainers is all your really needed to start. BUT, things can change fast after only a few training days when you realize your equipment isn't up to the task. Here is a list of what I consider to be essentials for outdoor fall/winter training.
(NOTE: For really bad weather, go ahead and use the treadmill at the gym or be flexible with your plan and take an early rest day. I wont run in lightning and neither should you, but do make it up later in the day or swap a rest day)
Sneakers
- A good fitted pair of runners sneakers from a good runners supply store will help prevent injury. The sales clerk will help identify if your feet are high/low arched, pronate or supernate and if your gait needs extra shock protection in the heel. Bring your last pair of running sneakers in so they can see the wear pattern. Last years models are usually discounted and you should walk out spending $70 - $110.
- Headlamps, reflective vests, and water carriers are all items that allow you to train longer outside during dusk or dark as we approach winter. You can run with a penlight and just a vest as long as you remember to stay on the Left side of the street facing oncoming traffic. Never assume the car will move out of your way and be prepared to jump if cars approach from both directions at once. You can hear traffic over your ipod right? A vest shouldn't cost more than $15 but nice models are out there for road flaggers that offer more reflection. Water carriers allow you to bring a drink with you to avoid dehydration. You can carry in hand or use a belt type but single bottle holders should be less than $40.
- How far and how fast are important. I prefer the Timex Ironman series with chrono and interval timers. I like the interval timers so I can make it beep during my run to do either walk breaks on long runs or fartlek (seed play) time for a minute without interrupting my run or relying on my foggy morning memory. The watch beeps and I know I have to speed up or slow down every 4 or 5 minutes. The chrono tells me if my run was faster or slower then the last time I ran the same route. $45-$65
- Where to run? www.mapmyrun.com allows a free street mapping program, click on a start location, follow the roads, then stop at your destination. It provided elevation and distance details. You can also find other runs in your area that others have used and saved. If you need to find a road loop and don't know the distance, hop in your car and drive it out. Don't be too concerned about matching a plan, you can always add a quarter mile just going out and back to make up some distance. FREE
- Good socks reduce blisters. Coolmax is a great material and just about every sneaker manufacture makes them. ~$6 - $12 two/three pair
- BodyGlide - reduces or eliminates chafing spots on the legs, feet, crotch, arms. $6 Most cyclists know about Chamois BUTT'r for abrasion reduction but I don't have personal experience with this brand.
- High-tech shirt/shorts/compression shorts wick water away and don't hold water weight (stay away from any cotton products in the winter). Less weight + water wicking = less blisters or chafing
- Fleece hat and gloves make those cold mornings a lot more tolerable.
- Duct Tape over the toes of sneakers can eliminate winter drafts. I use an older pair with tape when running in the cold rain, high winds, or packed snow.
- Nothing fancy, just a date/distance/time and maybe calories used and short journal of how you feel or went. There are many online resources for Online Training Logs or online tools to record a workout or just us a simple note book (my favorite). By keeping a record of each day you can see your progress and keep up the motivation and consistency. I'd like to find an online plan for the team so we can all use together and maybe do a little competition. I'd take any suggestions if you find one.
13 October 2011
Getting started.
I'm fired up about this year's competition and training plan. We had a great first meeting and I'll do my part by sharing some great nutrition, conditioning and fitness tips and tricks between now and our event.
Please select a 10k running or cycling endurance plan to get you that critical 60 minutes of sustained effort by the time we hit our event in January some 92 days away. This is the perfect time to start on this program and you should plan to spend 30 - 40 minutes at level 2 or 3 effort most days of the week for the first few weeks and ramp up as we go. Aerobic conditioning and specific strength training are our focus areas
Some useful links:
coolrunning - Look in the training section for a 10k race traning plan. Choose a beginner plan if you haven't run this distance before or its been a while. Choose intermediate if you are a current 5k or longer athlete.
Weston Ski Track - Plan on a lesson or just get a good workout. Let the team know if/when you are going and you might get lucky and have a training buddy some weekend or evening. Yes they have night hours and lights! Lets hope its cold early so they can make some snow. Planned opening is the first week of December.
By committing to a training plan and preparing for the Biathlon, you are an athlete in training. Please consider how you will educate yourself, eat wisely, train hard, remain healthy and have fun. I look forward to working and playing with the team in the comming months.
Please select a 10k running or cycling endurance plan to get you that critical 60 minutes of sustained effort by the time we hit our event in January some 92 days away. This is the perfect time to start on this program and you should plan to spend 30 - 40 minutes at level 2 or 3 effort most days of the week for the first few weeks and ramp up as we go. Aerobic conditioning and specific strength training are our focus areas
Some useful links:
coolrunning - Look in the training section for a 10k race traning plan. Choose a beginner plan if you haven't run this distance before or its been a while. Choose intermediate if you are a current 5k or longer athlete.
Weston Ski Track - Plan on a lesson or just get a good workout. Let the team know if/when you are going and you might get lucky and have a training buddy some weekend or evening. Yes they have night hours and lights! Lets hope its cold early so they can make some snow. Planned opening is the first week of December.
By committing to a training plan and preparing for the Biathlon, you are an athlete in training. Please consider how you will educate yourself, eat wisely, train hard, remain healthy and have fun. I look forward to working and playing with the team in the comming months.
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