Training Tips for Open Water Swim in Triathlons
If you’ve been swimming in a pool all season and your priority race is an open water swim then there are a few things you’re going to want to keep in mind before race day. Of course, it’s ideal if you can get in some open water training sessions before the race, but for many that’s not an option. Whether or not you can get into open water before the race it would still be wise to consider the tips listed below so that you can practice them in the pool, and when you do finally hit open water it won’t be as big of a shock.
1. Swimming the shortest distance. When swimming in open water you’re obviously going to want to swim the least possible distance as you can. If it’s an ironman distance then it would be nothing to swim an extra 400 meters just by taking an irregular path. In order to prevent this you’re going to want to get into the habit of turning your head and eyes when you breathe in order to see what’s in front of you. Now you don’t want to do this every breath as it will lead to inefficient swimming, but you definitely want to get in the habit of checking every 50 to 100 meters. It should be a smooth motion, not jerky, and should be barely visible from an outsider’s perspective. Many of the best swimmers have develop the technique so well that they don’t even need to turn their heads they can just turn their eyes as they submerge their face after taking a breath and see everything that’s going on in front of them.
2. Another important technique to get comfortable with is taking a breath on both sides. You never know where the wind is going to be coming from in an open water swim. If you can only breathe on the right then you’re going to have big problems if the waves are coming from that direction. It’s not hard to learn to breathe from both sides; it just takes patience and effort. If you make a vow to improve breathing on your weak side then there’s no reason why you can’t get it up to par within a month.
These are the most important aspects to keep in mind when open water swimming.
3. Sprinting workouts. One final tip you might implement in the training sessions leading up to the race is getting into the habit of sprinting for a few hundred meters at the beginning of the workout. This is a great way to simulate the commotion at the beginning of a race and if you do it enough times it shouldn’t be a problem for you to break away from the main pack and get out front. This will make the swim much more enjoyable and allow you to get into your rhythm much quicker than those jockeying for position in the back.
Off Season Fuel Efficiency
With the holidays rapidly approaching, you worry about weight gain as you take a break from your normal training routine. You can prevent unnecessary weight gain during the off season by improving your metabolic efficiency during this time.
Metabolic efficiency is the body’s ability to use certain nutrients at certain times. When you increase the intensity of your training, the body uses less fat and more carbohydrate for fuel. This is known as crossover. During the off season maintaining a high carbohydrate diet while training less can lead to detrimental body fat gain. It is important to maintain your weight within 10% during the off season.
While carbs are essential, so are protein and fats. Consuming too much of any of them during the off season can lead to metabolic inefficiencies. Eating a combination of foods and you will retain dietary equilibrium. You can become more metabolic efficient by making some off season dietary changes.
First, your diet should consist of lean protein, with a small amount of healthy fat like Omega-3 fats. Second you should eat large portions of fruits and vegetables and lastly add whole grains to comprise no more that 1/4 of your plate. Focus on food colors, the more vibrant hues you put on your plate, greens, reds, oranges, purple and yellows the better. Eat less browns, whites, beiges, and pale yellow carbs.
Secondly, decrease your normal carb intake. Consider putting away your bars, gels and drinks until after you start your base training. Your body needs a break from high energy, high carb products during this time. This will force your to fill your plate with healthy high protein and fat from whole food sources.
Third, strive to eat healthy proteins and fats 80 to 90% of the time to help decrease off season weight gain. 10 to 20% of time you can take a break and indulge. This helps prevent feelings of failure when you choose poor food choices which are inevitable at this time of the year.
Nutrition requires the same level of focus and attention as training and can take weeks or months to change your behavior. So make healthy choices and be ready to start the new year as a better, more metabolic efficient athlete.
Team EPO-Boost
Are You Pulling Your Tire? – Running Training Tips
Are you pulling a tire in your training program?
Hardcore runners are always looking for ways to improve their endurance. Pulling a 20 pound tire and running down the road is certainly a novel way to train. Whether you are running in flat terrain or running in a hilly area this technique has shown to be a good way to improve your performance.
One of our runners was actually pulled over by a police officer asking what he was doing… so be prepared for some stares, especially if you are train in a populated area.
One of the most important components of implementing tire pulling into your training regimine is to make sure you use the right technique. A rope around your waist will cut in and can cause injuries, similarly, improper posture can add an injury risk too. So if you are going to try it be very careful. Get the right harness. Train from short distances (100 to 200m) before going for 1000m.
Some suggest that your harness be attached high up on your back (parachute style), this will provide the resistance but the strain on your back can be better managed by having pull and angle of the rope in the correct place. Some like pulling from the waste… you will have to see what works best for you.
Tire size can also be important… try a smaller SUV tire. Some runners have shared less bouncing and still good training effects. What tips do you have to share about tire pulling?
Your EPO-BOOST TEAM
Cycling Tips for Your Feet
Cycling is a low impact sport and yet many people still suffer from foot and leg injuries. Here are some quick tips to protect your feet:
1. Cycling Shoes- Cycling shoes are designed to allow for better pedal power to increase efficiency while pedaling. So they are more rigid that other shoes. It is important that if you wear orthotics, that you continue to wear them when cycling to keep your foot in a better position when cycling. If you do not want to purchase cycling shoes, make sure that you get a stiffer hiking shoe.
2.Position of foot on the pedal- the ball of the foot be positioned centrally on the pedal for the most comfort and efficency. The toes should not extend over the front of the pedal.
3. Pedal Clips and clipless pedals-Toe clips help keep the foot in place when cycling. The most efficient method way to ride is using a clipless method. Clipless pedal are designed similar to ski bindings in which the shoe has cleats that connect to the pedal. This allows the rider to clip in and clip out. You need to remember to unclip yourself as you dismount the bike or you will have a “Big” surprise.
4. Seat Position -The seat needs to be in the proper position for the rider. If the seat is too high, the rider will experience pain in the back of the knee. A seat that is too low cause pain in the front of the knee. If the seat is positioned to far forward or too far backward pedaling will be less effecient and place addition stress on the knee. The angle of the knee should be about 35 degrees.
Share your tips with others and post your comments.
Disclaimer: Team Epo-Boost is not giving medical advice and suggests you seek medical attention if you are experiencing pain in the ball of the foot, shin pain, or knee pain and make sure that you have made the proper adjustments to your bike and shoes.
Ch ch ch Chia? Endurance and Chia?
Yum… chia is yummy. No, you do not have to smear Chia on your head and water yourself every day to get the benefits of Chia. Chia seeds are one of the most powerful nutritional superfoods in the world.
Chia has been used by the Indians in the southwest and Mexico as a staple food. It is known as the running food, as it is known to be a high-energy, endurance food. It was believed that ancient Aztec warriors subsisted on Chia seeds during their conquests.
The southwestern Indians would eat as little as a teaspoon full when going on a full day run. Indians running form the Colorado River to the California coast to trade their wares would only bring the Chia seeds for their nourishment.
Chia is a super-hydrater and helps with electrolyte balance. The soluble fiber also know as hydrophilic colloids, massively retains water which keeps you hydrated and helps maintain electrolyte balance.
If you mix a spoonful of Chia in a glass of water and leave it for approximately 30 minutes or so, the seeds and water will become an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Researches have found that this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. When the gel is ingested, carbohydrates conversion into sugar slows. Chia seeds provide long lasting energy that brings with it stamina and endurance and at the same time gives you a quick boost of energy.
Chia seed is also known to stabilize blood sugar, improve mental focus, provide protein and essential fatty acids, build lean muscle mass, and many other effects on a persons overall health. Endurance athletes can benefit from adding this little seed to your diet. There are many good Internet sources for the seed and some really good deals if you look around. You may want to add this to your list of endurance supplements along with EpoBoost, an all natural endurance supplement.
You can sprinkle ground or whole chia seeds on cereal, yogurt, or salads; eat a handful of whole seeds as a snack; or grind them up and mix with flour when making muffins or other baked goods. We like to take a two cup container add water , 1/3 chia seeds and stir and in 15 minutes you have chia gel. We just consume a 3 tablespoons a 2-3 times a day. Some people like to add it to juice.
Let us know how you are using Chia and what results you are having?
How Safe is Your Water Bottle?
The FDA suggests that polycarbonate plastic bottles are safe, but many scientists disagree. It is safe to say that plastics are not the safest compound that it was once thought to be. Plastics release harmful chemicals when scratched or heated. The most common chemical is Bisphenol A (BPA). The is a long list of health disorders associated with BPA including development and reproductive abnormalities, altered growth rates, early puberty in girls,reduced sperm count, altered functions in reproductive organs in both sexes, altered behaviors, higher rates of cancer, and neurological disorders. Although BPA is only lethal at very high doses, increasing evidence suggests that it can disrupt key body functions at very low doses, and builds up in our bodies over time with each exposure.
Bottled water is harmful to the environment, your health and your wallet. As convenient as they are, they are by far the most durable pollutants on the planet. As they break down into smaller and smaller parts, they get into the food and water systems and effects can be seen in fish and animals ingesting these toxic pollutants. BPA has been shown to leach out into bottled water and individuals refilling their water bottles increase the leaching process and hazard to their body.
The only safe water bottles are made of glass, yet they are inconvenient, breakable and heavy. Aluminum and stainless steel bottles are two other alternatives. There is some concern over the liners in the aluminum bottles and whether they leach BPA into the water. Stainless steel may be an excellent alternative. They are less harmful to the environment, recyclable and do not alter the taste of the water.
So for now the recommendation is stainless steel as the best choice for water bottles in athletes.
How safe is your water bottle? Let us know what you are using? Are you a cyclist? What kind of water system is safe?
Endurance Running, Swimming, Cycling – Ice Baths BRRRRR…
If you bike, run, or swim at high intensity for any period of time you may have experienced sore muscles and discomfort. Many endurance athletes are spending 15 minutes or so in an ice bath to ease the pain after a long run.
Ice baths or cold water immersion therapy constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. This means that not only do you suppress inflammation but you also get rid of of the broken down tissues from the body. So ice baths reduce inflammation of tissues and joints, relieves soreness, and speeds recovery.
Ice baths require more than just 1 tray of ice. Get about 30 lbs of ice and add to water and climb in brrr, soak for 15 minutes and yes, your teeth will be chattering. Stay no longer than 15 minutes or you may cause tissue damage. Some people suggest getting into the tube in cool water and add the ice to create less of a cold shock to the body.
Another option might be to hop into a cold lake (if you are lucky to have one nearby) and stand in cold water for 15 minutes. Wrap up and drink a warm beverage while sitting in the tub. Have fun and feel great the next day!
WHY SHOULD I DRINK BCAAs?
BCAAs were recently shown to reduce muscle damage during cycling, as reported in the International Journal of Sports Nutrition and Exercise Metabolism (December, 2007). Dr. Greer and his team of researchers examined the effect of a branched chain amino acid (BCAA) drink on markers of muscle damage after endurance exercise. A BCAA drink was compared with an equal calorie carbohydrate drink and a flavored water placebo.
The group found all measured markers of fatigue were reduced in the BCAA-supplemented group. So if you want to ride your best, it seems including BCAAs in your hydration formula could help.
The Study
Nine untrained men performed three 90 minute cycling trials. The men were blinded to drink selection during each trial. Cyclists received a carbohydrate drink on the first trial; a BCAA drink on the second trial; and flavored water on the third trial. Bouts were separated by eight weeks with no training in-between, to omit training effects from trial to trial.
During each trial the subjects ingested 200 calories of their drink before exercise and at 60 minutes of the 90-minute cycling trial. Subjects were assessed before and immediately after, as well as 4, 24 and 48 hours post-exercise.
The data showed significantly reduced markers of muscle damage in the BCAA trial, with the carbohydrate trial showing reduced markers when compared with the flavored water. Measurements included blood markers of fatigue, leg-flexion tests, and ratings of perceived exertion.
The Bottom Line
Proteins are made up of amino acids. BCAAs are a sub-group of these amino acids which have been found to be particularly useful for athletic performance. Although this study indicates that BCAAs are superior to carbohydrate formulas for reducing markers of muscular fatigue, this does not mean you should replace your carbohydrate drink during your ride.
Reduced muscle damage has the advantage of speeding recovery and reducing muscle soreness, but not addressing your glycogen stores while training could have a negative impact on performance. Combine both for greater muscle recovery while maintaining energy stores.
What to do
If you’re training regularly it would be wise to invest in a carbohydrate-BCAA combo drink such as EnduraFuel by BRL, available online at www.EnduraFuel.com. EnduraFuel contains a full 6 grams of BCAAs per serving; more than any other product available on the market.
Does Quercetin Improve Performance in Endurance Athletes?
Everyone was excited with the initial studies done on Quercetin and endurance athletes looked for promising results to improve their athletic performance. However, studies in humans have been disappointing.
Quercetin is a phytochemical that is part of the coloring found in the skins of apples and red onions. It has been isolated and is sold as a dietary supplement. Quercetin is a powerful antioxidant with anti-inflammatory properties. Research shows that quercetin may help to prevent cancer, especially prostate cancer.
Early studies in mice demonstrated evidence of being a potent performance enhance in mice. In the study two groups of mice were given either quercetin or placebo and did pre and post testing on a wheel treadmill. The mice that received Quercetin were able to run 37% longer that their counterparts who received the placebo.
Several studies in humans both athletes and non-athletes were done with Quercetin and have not produced the same results. F.R.S. financed a small study which demonstrated that the highly trained human athletes improved their performance on Quercetin. The subjects were then given placebo and they also had signifcant improvement in their performance. A second study was done using 12 untrained men and gave them quercetin and did find improvement after 1 week.
However 3 additional studies have had disappointing results. Runners in the Western States Endurance Run, a 100 mile were given quercetin and saw no difference. A similar study done by the same researchers found no difference in cyclists.
The most recent study was done by Coca Cola, which was testing a new drink with Quercetin. “There were simply no differences” between the quercetin and the placebo group, says Kirk J. Cureton, a professor of kinesiology at the University of Georgia and lead author of the study. It just does not improve endurance.
How will you win?
When you imagine winning that next big race, how do you think you are going to win it? Do you think of all the hard work you are going to putting in, in order to be in the proper shape to win the race? Do you think you will be able to just get lucky and win? Or are you hoping that the other guy just forgot to do his training this month?
Chances are, the other guy has been training full blast every day. Which of course means, you are going to have to bring your “A game” to the line. Don’t for one second think you are going to win, just by showing up. It is going to take lots of hard work and dedication on your part……….. unless of course you just want to take the chance that the other guy is thinking the same thing about you, and hoping you haven’t been training, so he didn’t either.
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