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KET Multisport Training Center October 2014 Newsletter

October 14, 2014 Leave a comment

Topics:
• Welcome to KET Fitness!
• Make A Wish Donation New Total
• The Science of a New Supplement.
• Articles:
– Why Do Some Athletes Eat More Than Others? Nancy Clark, RD
– Does the 10% Rule Apply(to your training plan)? Alison Wade
• The Science of Exercise
• The Time it Takes to do Core Exercises- An Analysis
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Welcome to KET Fitness!
Karen D’Lauro- Karen is training for Eagleman 70.3
Stephanie Koch- Stephanie is training with Karen for Eagleman

Chelsea Miles- Chelsea has entered the study project comparing the Friel FTP test against the Allen FTP test to determine validity. TY Chelsea!

Welcome Back Don Lindaur – Don is training for life! And… the RAGBRAI Ride across Iowa in July!

Welcome Kristie McCourt!
Kristie will be teaching Yoga at the KET Training Center Thursdays and Fridays.
Contact her at: mccourtkristie@gmail.com

http://m.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/benefits-of-yoga-for-endurance-090412.aspx
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Make a Wish KET Fitness Donation Total now equals $300!
The Science of a New Supplement
It’s time to trade in your old vitamin supplement for a phyto-nutrient supplement like Juice Plus!

From the Journal of the Am. College of Cardiology

Click to access WEWS_EffectsOfSupplementalPhytonutrients.pdf

http://jn.nutrition.org/content/136/10/2606.abstract

http://jn.nutrition.org/content/133/7/2188.full.pdf+html

Visit http://www.mkotarski.juiceplus.com for ordering info and more research

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Links to Articles:

Why Do Some Athletes Eat More Than Others?
http://blog.nancyclarkrd.com/2014/09/15/why-do-some-athletes-eat-more-than-others/

Does the 10% Rule Apply to Your Training Plan?
http://m.runnersworld.com/injury-prevention-recovery/the-most-common-injuries-from-too-quick-mileage-increases?cid=social33292817
The Science of Exercise:
4 days a week helps to keep the heart flexible.

http://www.ncbi.nlm.nih.gov/pubmed/25236519

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The Break Down of Core Exercises and the Time Commitment:

Exercise                                                   Reps                              Time
Planks                                                          1x                                2:01
Side Bends                                                  15                                1:03
Pointed Dog                                                15                                 1:11
Ab Curls                                                      50                                 2:00
Back Ext. w/Stab Ball                                   15                                    :45
Total Time:                                                                                      7:16
That’s 7 minutes!

Categories: Uncategorized

KET Multisport Training Center Newsletter August 2014

August 21, 2014 Leave a comment

Topics:
• All KET Athletes have a chance to win $ towards a race registration in 2015!
• Welcome to KET Fitness!
• Make A Wish Donation New Total
• “Endurance Training 101” Classes Start Oct. 7th!
• Articles:
– Does Running Cause Injuries? Stanford University says No!
– 3 Swim Drills to Improve Open Water Confidence
• Swimming: A new reason to consider using the pull buoy
• Cycling:Using the small chain ring can “reduce the crank”. Resulting in a higher cadence.during training
• Running: A Treadmill Drill to Eliminate Your Heel Strike
In January 2015 all KET Athletes registered for the “Premium” Training Service have a chance to win up to $300 towards the 2015 race of their choice! All “Basic” Athletes could win up to $50!
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Welcome to KET Fitness!
Nick Deenis- Welcome back Nick! Nick is training for the Philadelphia Marathon. This will be his 2nd. He completed Delaware 3 yrs ago.
Rob Coldwell- Rob’s goal is to be healthy and start to run injury free.
Erika Javage- Erika is training for the Philly Rock n Roll Half Marathon
Liz Sur- Liz is training for the New York City Marathon
Victor Orlando- Vic is training to complete his first marathon at Philadelphia in November.
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Make a Wish KET Fitness Donation Total now equals $230!
Endurance Training 101 starts October 7th from 7-8:30pm at the KET Training Center. Register now at http://www.ketfitness.com/services/
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
At the end of the 6 wks you will develop your very own training plan with a coach’s review!
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There were Ironman Finishers & Ultra Marathoners in July

Ultra Marathon Finisher:
Michelle Smith- 63 miles at Back on Your Feet 24 hr Run

1x Ironman Distance Finishers:
Claudia Heim- Lake Placid IM 140.6
John Kusturiss- Lake Placid IM 140.6

2x Iironman Finishers:
Bill Perry- Lake Placid IM 140.6 (1st was Florida)
Caroline Godfrey- Lake Placid IM 140.6(1st was Lake Placid 2013)
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Links to Articles:

Does running cause injuries? Will you become disabled at a faster rate as you age if you run?
No say researchers at Stanford University!
http://med.stanford.edu/news/all-news/2008/08/running-slows-the-aging-clock-stanford-researchers-find.html
Use the Pool to Improve Your Open Water Performance!
http://www.active.com/triathlon/Articles/3-Swim-Drills-To-Boost-Open-Water-Confidence.htm?cmp=306&memberid=105447680&lyrisid=44017826&email=mkkotarski%40hotmail.com&gender=M&dob=19611106+00%3A00
Swimming:
– The pull buoy is a tool you can use to strengthen the upper body swim muscles(Pectoralis Major& Latissimus Dorsi). But did you know it can be used to simulate the bouncy of a wetsuit as well? Use it for prolonged periods of time to help with open water training.

Cycling:
– Switching to the small chain ring will result in higher rpms. Why? It reduces the lever arm. The chain moves along a smaller circumference. The gear ratio can be the same as using the big chain ring but the chain does not need to move as far along the ring.

Running:
– Try running on the treadmill in just your socks to feel the midfoot strike(forefoot landing and lightly on the heel). Our heels(Calcaneus were not designed for a heel strike). Warning: Do this for only periods of 1-2 minutes.

Categories: Uncategorized

KET Multisport Training Center Newsletter July 2014

July 16, 2014 Leave a comment

KET Multisport Training Center

Newsletter

July 2014

Topics:

  • There were Many PRs and Firsts in June & July
  • Links to Articles:

-2 Workouts(Run, Bike, and/or Swim) a day…..periodically

-What you eat can dehydrate you.

-Don’t Quit Now!

  • A Treadmill Workout to Keep it Interesting
  • Swimming: How flexible are your feet?

 

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There were Many PRs and Firsts in June & July

Firsts:

Mack Henderson – Syracuse 70.3 Half IM

Josh Wagner- Syracuse 70.3

Judy Cadmus- Phil’s Tavern 10k in Ambler

Ken Pagliughi- Challenge AC 140.6 IM Distance

Vince Anastasi- Challenge AC Aqua Velo (2.4 mile swim & 112 mile bike)

Dawn Perry- Eagleman 70.3

 

PRs:

Claudia Heim- Syracuse 70.3

Caroline Godfrey- Syracuse 70.3

John Kusturiss- Syracuse 70.3

Judy Cadmus- Skippack 5k

Vince Anastasi- Eagleman 70.3

Bill Perry- Philly Oly

 

 

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Links to Articles:

 

2 Workouts(Run, Bike, and/or Swim a day..periodically)

http://www.active.com/running/Articles/Double-Days-What-They-Are-and-How-to-Reap-the-Benefits.htm?cmp=17-2-6940

 

What you eat can dehydrate you as well.

http://www.active.com/nutrition/Articles/Dehydrating-Foods-to-Avoid-this-Race-Season.htm?cmp=306&memberid=105447680&lyrisid=43289073&email=mkkotarski%40hotmail.com&gender=M&dob=19611106+00%3A00

 

Don’t Quit Now!

http://www.active.com/running/Articles/How-to-Gut-It-Out-When-You-Want-to-Quit-During-Workouts.htm?cmp=306&memberid=105447680&lyrisid=43289073&email=mkkotarski%40hotmail.com&gender=M&dob=19611106+00%3A00

 

 

 

 

 

A Treadmill Workout to Keep it Interesting:

After a 1-2 mile Warm-Up mix in a 60 second climb at 3-6% grade then after 15 seconds of running at 0% complete a 400(.25 miles) at slightly faster than 5k pace with a .5 to 1 mile rest interval x 3-5.

 

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Swimming: How Flexible are Your Feet?

 

Ankle flexibility. It can change your swim performance.

https://www.facebook.com/#!/KETFitness/posts/749791818396957?notif_t=scheduled_post_published

Categories: Uncategorized

Treadmill Speed Workout

July 15, 2014 Leave a comment

1-2 miles @ EZ-Tempo Pace

(Full Recovery Between Speed Intervals)

60sec @ 3% x 2

Striders 15sec @ 80%; 15sec @ 90% x 2

800 x 2 @ faster than race pace goal

Striders x 2

60sec @ 3% x 2

CD @ EZ Pace

 

 

Categories: Uncategorized

KET Multisport Training Center Newsletter June 2014

June 13, 2014 Leave a comment

Topics:

  • Make A Wish Donation 2014 Update
  • Welcome to KET Training
  • Links to Articles:

-Gretchen Reynolds article regarding reducing stress and returning to the basics is excellent!

-You’re Never too Old to Start Training!

-Stress and the Athlete’s Body

  • Where Should you be in your Challenge Atlantic City 140.6 Training?
  • The 1st 12 miles of the Syracuse 70.3 Bike Course

 

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YTD The KET Fitness 2014 donation to the Make A Wish Foundation is currently

$172!!

Thank you for the support!!

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Welcome to KET Training!

Joe Gregorio

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Links to Articles:

Gretchen Reynolds article regarding reducing stress and returning to the basics is excellent!

http://www.outsideonline.com/fitness/nutrition/Outside-Nature-Prescription.html?utm_source=twitter&utm_medium=social&utm_campaign=tweet

 

You’re Never too Old to Start Training!

http://www.outsideonline.com/fitness/bodywork/fitness-coach/Am-I-Too-Old-to-Start-Endurance-Training.html?utm_source=twitter&utm_medium=social&utm_campaign=tweet

 

Stress and the Athlete’s Body

http://www.outsideonline.com/fitness/bodywork/the-fit-list/When-Stress-Hurts-Your-Body.html?utm_source=twitter&utm_medium=social&utm_campaign=tweet

 

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Where Should You be in Your Challenge Atlantic City Training? Race is the end of June.

At this time all of the long workouts should be complete and now your attention turns towards preparation for the event. Organizing the Swim to Run, Bike to Run and Special Needs bags. Your nutrition strategy and pacing strategy should be decided soon. Your mantra for the difficult moments during the race…..because there will be moments where you will need to have positive thoughts to get you through.

You have reached a point where you can not wait to get the race finished. This is a sign that you’re ready!

 

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The 1st 12 miles of the Syracuse 70.3 Bike Course:

  • The 1st 3 miles are flat. Use them for nutrition(if you forgot to down a drink or gel out of T1) and for EZ spinning. Consider starting in small ring if you’re out to finish.
  • At 3 mile mark is the first climb at 6.5%. So be prepared and climb EZ…..there are more climbs to go.
  • At ~3.4 miles it changes to 3% and lasts .4 miles…..You can shift up a gear or 2 but remain EZ spinning…
  • At ~4.9 mile mark the long 5.6% climb begins for 3 miles. Be in an EZ gear and spin your way up.
  • At ~mile 8 there are small rollers til mile 11.8 then its a long 4 mile descent where your avg spd will increase a good 5% til mile 16.

 

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Categories: Uncategorized

KET Multisport Training Center Newsletter for April 2014

April 8, 2014 Leave a comment

KET Multisport Training Center

Newsletter

April 2014

 

  • Benefits of Using a Computrainer (There are many)
  • Welcome to KET Training
  • Links to Articles:

Condition Your Hips, Glutes, & Hamstrings to Run Faster And Nutrition Management While in the Aero Position

  • Where Should you be in your Atlantic City OR Lake Placid 140.6 Training?
  • “Run the Runway 5k” is in the Planning Stages
  • Update: KETs Donation to Make a Wish® America
  • “Take Shape for Life” Health Coaching

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Benefits of Using a Computrainer

There are many benefits to using the Computrainer. Here are a few:

1. When using a designed course, such as Ironman Wisconsin, there is absolutely no coasting during the descents. The cycling muscles are engaged the entire ride.

2. The choice of designed courses allows you to complete different workouts, ie hill repeats on IM Wisconsin, interval training on a flat Florida 70.3 course.

3. An FTP test provides you with threshold data in watts for detailed workouts and transfers well to your own powermeter.

4. Its safe. During the week there may be a lot of traffic on your favorite route. Completing an indoor ride will reduce the chances of an accident.

5. The Spin Scan feature helps you determine weaknesses in your pedal stroke and individual leg strength.

 

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Welcome to KET Training!

Barbara Clarke

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Links to Articles

Condition Your Hips, Glutes, & Hamstrings to Run Faster

http://www.active.com/running/articles/want-to-run-faster-focus-on-your-hips-glutes-and-hamstrings-before-you-hit-the-track?page=2

 

KET Triathlete Josh Wagner demonstrating nutrition management while maintaining the aero position.

https://www.facebook.com/#!/photo.php?v=691670560875750&set=vb.193449067364571&type=2&theater

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Where Should You be in Your Atlantic City OR Lake Placid Training?

With both AC 140.6 and IM LP in the early parts of the east coast race season its good to set volume goals for each sport.

Here is a guide post to use for the end of April.

Swim: Completing 75 minute “continuous swim” #1

Bike: The 1st 5-6 hr Ride

Run: A 90 min run for LP and 2 hr run for AC

 

 

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“Run the Runway 5k” is in the Planning Stages

 

Plans are being made for a 5k that starts on the runway at the Brandywine Airport. Stay tuned!

 

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Update: KETs Donation to Make a Wish® America

After the 1st 3 mths of 2014 the total for Make a Wish is now $60. Thank you for the support!

 

http://wish.org/about-us

 

 

 

Health Coaching for “Take Shape for Life”

 

You can now receive KET Coaching by using “Take Shape for Life”

This program is for people with a busy lifestyle, who may need portion control and added accountability. In addition, it may be a good supplement to an already healthy lifestyle.

For more information visit: http://mkotarski.tsfl.com/

 

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Categories: Uncategorized

KET Multisport Training Center Newsletter: March 2014

March 11, 2014 Leave a comment

KET Multisport Training Center
Newsletter
March  2014

  • The Science of Sweat
  • Welcome to KET Training
  • Links to Articles
  • Nancy Clark FREE Webinar
  • Tri Columbia is Saved!
  • The KET Broadstreet Run Training Plan
  • For 2014 KET is supporting  Make a Wish® America

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The Science of Sweat
http://www.therunningplace.com/pdf/The_Running_Place_Spring_Newsletter14.pdf

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Welcome to KET Training!
Loryn Hartshorne
Jennifer Cecchi

Welcome Back Tim Dever!

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Links to Articles

Treating and Preventing Running Injuries
http://www.active.com/running/articles/how-to-prevent-and-treat-common-running-injuries?page=6

Placing Your Body  in Proper Balance
http://www.active.com/tennis/Articles/6-Exercises-to-Put-Your-Body-Back-in-Balance.htm?cmp=17-2-6251

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Nancy Clark Free Webinar
“Women, Weight, and Exercise” March 12th  Or at anytime….
http://www.humankinetics.com/upcoming-webinars/upcoming-webinars/women-weight-and-exercise?clearcache=1

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Tri Columbia is Saved!
Thank you www.slowtwitch.com for the report!
http://www.slowtwitch.com/News/WTC_to_purchase_produce_CTA_events_4214.html?fb_action_ids=10152324104872904&fb_action_types=og.likes&fb_source=other_multiline&action_object_map=%5B276558279170201%5D&action_type_map=%5B%22og.likes%22%5D&action_ref_map=%5B%5D

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The Training Peaks Store
At www.trainingpeaks.com you can find many training plans for sale.
Here’s an example of a beginners Broadstreet Run Training Plan designed by KET Fitness which comes with interaction with an endurance coach.

http://home.trainingpeaks.com/products/trainingplans/list.aspx?DCI=19&PS=15&searchtext=mark+kotarski&searchmode=anyword&categoryfilter=0;&orderby=1;

While you’re shopping look for the Marshman Sprint Tri Plan.

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For 2014 KET is supporting  Make a Wish® America

A percentage of every KET registration, or purchase of a product at the KET Training Center, will be donated  to  Make-A-Wish® America.

Make-A-Wish® grants the wish of a child diagnosed with a life-threatening medical condition in the United States and its territories, on average, every 38 minutes. We believe that a wish experience can be a game-changer. This one belief guides us. It inspires us to grant wishes that change the lives of the kids we serve.

http://wish.org/about-us

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Categories: Uncategorized

Training with Power

January 31, 2014 Leave a comment

A KET athlete just completed a masterful energy management ride using Ironman Wisconsin as the hilly course.

The Process Goals Were:

To maintain a VI(Variability Index) of <1.05….illustrating a steady ride regarding power with no spikes in power during the climbs, Pk Watts no higher than 100+Avg Watts….again showing a steady ride….., and a respectable  IF (Intensity Factor) of .8…at a good strong % of threshold(80%).

Outcome:

After 21 miles

IF: .84(80% of threshold…check!)

Avg Watts: 167W

Pk Watts: 239W(Maintained within 100+the avg….check!)

VI: 1.02(under 1.05….Normalized power divided by avg power….check!)

Goals Achieved!!

Categories: Uncategorized

Power Training Update

January 24, 2014 Leave a comment

Power Training Update

Why do triathletes use powermeters or trainers with powermeters?

Some of the answers are:

To measure the Functional Threshold Power or FTP. Then complete workouts to increase the power threshold.

To compare themselves to other riders using websites such as Strava.

To use Spin Scan (Computrainer) to determine pedal stroke and bilateral force distribution.

 

But what about climbing?

Or energy management during a hilly course…. since you’re training for a hilly Ironman course or a century full of hills……

 

Here’s an exercise you may be able to do with your powermeter , Computrainer  or Trainer Road program, etc.

Choose a hilly route or course….say IM Wisconsin

And use 80% of your FTP to set an avg as a goal(if you don’t have the FTP data ride the course conservatively).

 

During the ride start EZ/Zone1 and maintain a peak wattage of 100W above the avg Watts. Do not go above that peak wattage during the entire ride.

This will force you to anticipate each climb and down shift in a more timely fashion. You will conserve energy as if you needed to run following the ride.

 

Here’s an example:

Using IM Wisconsin Course on a Computrainer

Athlete #1:

Ride 1: Avg Watts: 155W and Peak Watts:361W

Ride 2: Avg 155W and Peak 280W—A much more efficient ride—The rider stated  he had  much more energy following 60 min of rolling hills ranging from 2-9% grade.

Athlete #2 (after 90 min)

162W and Peak of 253W

Which ride was the least energy efficient? Ride #1 at a peak of 361W

By keeping the Peak Watts down the rider manages his/her energy levels more efficiently and is more prepared for the run that follows.

 

A recent advertisement from Computrainer :

“Computrainer guarantees a power increase of 10W in 5 months.”

At the KET Training Center we have seen improvements of 13-16Watts in 8 weeks(7-8.5%)!!

Categories: Uncategorized

KET Multisport Training Center Newsletter Jan 2014

January 14, 2014 Leave a comment

KET Multisport Training Center

Newsletter

Jan 2014

  • The first PR for 2014
  • Welcome to KET Training
  • Links to Core Exercises
  • Sweat Testing Update
  • Wall of Achievement
  • Winter FTP Challenge
  • Winter 450 TT Challenge
  • 2013 Donation to The Ronald McDonald House Charities

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The first PR for 2014

Congrats goes out to Michelle Smith for the first KET Athlete PR of 2014!!
Michelle accomplished this during the Disney Marathon on the heels of a 10k and 13.1 ………… 2 days prior.
Great Work Michelle!!

In 2013 KET Athletes achieved 34 total PRs.
This was up from  27 in 2013.

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Recent Arrivals to KET

Welcome to KET Training!
Claudia Heim
Mary Lund
Don Lindauer
Lisa Spigelmyer
Vinnie Varghese
Sue Fiorentino

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Links to Core Exercises for the Off-Season

http://triathlon.competitor.com/2014/01/training/core-exercise-plank-reach-with-lesley-paterson_92236

http://www.runnersworld.com/workouts/fast-abs?cm_mmc=Twitter-_-RunnersWorld-_-Content-Training-_-FastAbs

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KET Sweat Test Updates

It’s very interesting how electrolyte concentrations will vary from athlete to athlete.
Just look at the following 4 results during a 60 min exercise session:
Athlete  #1: 40.6oz/522mg of Sodium
Athlete  #2:42.6oz/1681mg of Sodium
Athlete  #3:30.5oz/1388mg of Sodium
Athlete  #4:71oz/5410mg of Sodium

Notice the different amounts of fluid loss and compare to the sodium loss. It illustrates how individualized this is.

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The Wall of Achievement

Next time you’re in the center notice all of the smiling faces of achievement. The faces of KET athletes are now on display on the “Wall of Achievement”. There will be photos added as the years go by and new goals are attained.

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The FTP Bike Challenge

Currently Josh Wagner is leading the male group with 240w and a Power to Watt ratio of 3.5. Vince Anastasi has increased his power by 8.5%!

On the female side Caroline Godfrey attained 187w and a ratio of 3.5.

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The Swim TT (450yds)Challenge

Currently Josh has a 7:51 and on the female side Caroline Godfrey has been the most improved with an 8:48. Last yr she could not break the 9min mark.

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The KET Training Center Thanks You!

The Center donated over $100 to the Ronald McDonald House Charities. Considering the Center is only 3 months old this makes a statement regarding athlete support.

Thank You!!

Categories: Uncategorized