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Joe T. Finishes Marshman Sprint Triathlon

That’s Joe T. after completing the Marshman Sprint Triathlon last year. We worked together on his running pace and I introduced him to a few swim drills. His goal was to not walk during the run. Good work Joe!!
Categories: Uncategorized

Client achieves 5 mile race goal!

Today, a client of mine completed her goal of a 5 mile race. She is 15 yrs old and her weekly routine goes something like this:

Monday: Off Day
Tuesday: Kick Boxing Class at the West Chester YMCA
Wednesday: Run 3 miles/40 min
Thursday: Run or Bike 30 min
Friday: Off Day
Saturday: Run 3 miles/40 min
Sunday: Run and/or Bike 30 min (sometimes 30 min bike & 30 min run)

Good Work Katie! (She’s my daughter:))

Categories: Uncategorized

The “Bedside Exercise Log”

February 27, 2010 Leave a comment

Keeping a log helps with consistency. Whether it be a diet log or an exercise log keeping one is important to success. It can be as easy as placing checks on a calendar each day you exercise or as detailed as you want it to be with heart rates, exercise times, running and bike routes and swim drills. But recording your sessions will be motivational. You can review each week, month, and year. You can list your weight and go back to a certain date and compare.

Keep it by your bedside so you can easily write a quick note. It may look like this: “biked 20 min” or “35 min run” or “5 mile run”…..just 2, 3, or 4 words or figures will do.

Categories: Training Tips

For swim training consider the HALO Swim Trainer

February 21, 2010 Leave a comment


The HALO helps build strength and teaches the muscles the correct stroke path with high elbow catch.

Categories: swimming

Managing Training Volumes

February 21, 2010 Leave a comment
If you are training for a triathlon or a one sport event such as a 10k run or marathon tracking the time or mileage for each session and each week can help plan for the next day or the next week. Often the question is How much should I do? This can be answered considering a few parts of the session.
First: How hard was the last run, bike, or swim? The answer dictates the plan for the next session. If it was hard or a high intensity session such as sprints with rest periods then the following session may be a day off or a short easy session. This allows time for the muscles, tendons, and ligaments to recover. If it was a slow easy session but long in miles or time the next day may also be a rest day or a short easy session. Now if the previous day was a short easy session or a day off it might be time for a high intensity session or long slow easy session. Do you see the pattern? Alternate your hard and long sessions with days off or short and easy sessions.
Second: The week. Was it a high duration week of say 6-8 hrs? Then the following week may be a 4-6 hr week. This helps the muscles recover as well. In most cases the weeks are in 4 week chunks with an exampl being 5 hr week, 6 hr week , 6 hr week followed with a 4 hr recovery week. That example is a 3 to 1 ratio of training weeks to recovery weeks. The ratio can also be a 2-1-2 ration with a 2 week training week followed by a recovery week then 2 training weeks, etc, etc. You get the picture.
Also when training for a triathlon consider the ratio of time or distance of each event and train accordingly. Meaning if most time during the tri is spent on the bike then most training time should be on the bike. An example is 60% Bike, 15% Swim, and 25% Run. So if 6 hrs are spent training for an olympic tri the time will be spread out to 216 min bike, 54 min swim, 90 min run. This is spread out through the week. Not all in one session.

If you have a question please feel free to email me:)

Mark

Categories: Uncategorized

Use the 10% rule when increasing volume

February 11, 2010 Leave a comment

First, I am very pleased with my own fitness level. I have been away for awhile due to shoveling copious amounts of snow (40 inches fell in a span of 4 days) and I don’t feel sore one bit. A little stiff and fatigued perhaps but not sore. The multisport lifestyle of triathlon training has paid off.

My tip today is a reminder to take it easy as far as increases to your training each week. Use the 10% rule. Keep increases of mileage and time to no more than 10% per week. In addition, add a “recovery week” of low mileage or time every 3rd or 4th week.

This plan will help reduce the risk of injury.

Happy training!

Categories: Uncategorized

Is there an App for that?

January 30, 2010 Leave a comment

For that techno geek who also enjoys an occasional adrenalin rush there are many Iphone Apps popping up that can help guide and monitor our fitness progress. Here are a few:

IFITNESS
Cost: $1.99
Contains a list of exercises with photos and videos

LOSE IT!
Cost: Free
Allows you to track calories consumed and calories expended during exercise sessions. It also allows you to set nutritional goals. This is currently the most popular health and fitness App.

FIRST TIME TRIATHLON
Cost: $9.99
A 12 week training program for first time to intermediate triathletes.

For the runner there is RUNKEEPER FREE cost: Free check out www.runkeeper.com
For the swimmer there is SWIM PLANNER cost: $0.99
For the cyclist there is CYCHOSIS-CYCLING JOURNAL cost: $1.99

Categories: Uncategorized