KET Fitness

KET Multisport Training
Newsletter
December 2014

Topics:
• Welcome to KET Fitness!
• The Facebook “Fruit & Veggie 30 Day Holiday Challenge”
• Spring Semester-“Endurance Training 101”- Learn How to Develop Your Own Training Plan!
• Articles:
– Why Should Athletes Eat Beets? Nancy Clark, RD
– Should Athletes(Age Groupers as well) be Screened for Heart Disease?
• The Science of Exercise: To Climb in the Saddle or Out?

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Welcome to KET Fitness!

Pete Githens- After finishing Ironman Lake Placid Pete qualified for the Boston Marathon at the Bucks County Marathon and is now organizing his plans and goals for 2015

Rebekah Gates- Rebekah is an endurance athlete who will be involved in the FTP Protocol Project at the KET Center in January.
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The Facebook “Fruit & Veggie 30 Day Holiday Challenge” has begun and it’s not too late to join!
If you are a part of Facebook visit the Kotarski Endurance Training, LLC page and review the event. You may need to scroll down to locate it but it’s there. Get involved and learn why fruits & vegetables are so important to our training and our health.

https://www.facebook.com/events/378411432318302/

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Endurance Training 101- Learn How to Develop Your Own Training Plan!

Beginning January 6th coach Mark Kotarski, MEd, CPT will help you develop your very own training plans for a future race and show you the ins & outs of training. Increase your training knowledge base with this 6week course.
The classes meet every Tuesday from 7-8:30pm and cost just $40 for drop ins and $240 for the 6 week course.

Topics will Include:
• How to structure the training week, month and year.
• Properly setting goals and choosing events/races
• Proper mechanics for swimming, cycling and running
• Drills for swimming, cycling and running
• Speed workouts for swimming, cycling and running
• Basic nutrition for endurance training
• Strength Training & Core Exercises
• Mental Skills Training
• Training for Proper Recovery
At the end of the 6 wks you will develop your very own training plan with a coach’s review!
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Links to Articles:
Why Should Athletes Eat Beets? It’s all about NO!
http://www.sportingnews.com/sport/story/2014-11-05/why-you-want-to-eat-beets

Should Athletes(Age Groupers as well) be Screened for Heart Disease?
http://www.outsideonline.com/fitness/injury-prevention/Broken-Hearts.html?utm_source=twitter&utm_medium=social&utm_campaign=tweet

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The Science of Exercise:
An interesting discussion about climbing out of the saddle or in the saddle? The discussion also includes a definition of Lactate Threshold.
http://velonews.competitor.com/2014/12/video/video-sit-stand-climbing_354728