Get Enough Protein Post-Workout
Posted March 7th, 2013 at 7:02 pm
Article credit: Active.com After exercise, it starts. The body begins the process of recovery, adapting and preparing for the next challenge. There are two basic types of recovery. The first is the restoration of fuel supplies – the carbohydrates and fats that supply energy to the working muscle. The second is adaptation, in which the structure and metabolic processes of the muscles are rebuilt and reinforced to be stronger and more efficient.
Different types of exercise will sti...
Maximize Athlete Recovery
Posted April 19th, 2011 at 3:06 pm
A great read for coaches & athletes from Perform Better.
As professionals dealing with athletic performance, we primarily focus on training aspects, but many times recovery is an undervalued and overlooked means of preparation for our athletes. This past five years, as a performance specialist for Athletes’ Performance, I have had the opportunity to prepare some of the world’s best athletes and teams for upcoming games, seasons, and important tournaments. From our in-season expe...
Training Center: Are heart monitors still useful for cycling?
Posted March 29th, 2011 at 9:38 pm
Great article from VeloNews!
The term anaerobic threshold is a bit dated, though unfortunately many people still use this term. If you could provide the specific article that you read, then I could comment further on that specific study. But the idea of the existence of a threshold intensity above which exercise capacity is limited can be measured in an exercise physiology laboratory in various methods such as using blood lactate concentration or measuring oxygen consumption and CO2 pr...
Tips for Cold Weather Running
Posted January 20th, 2011 at 4:17 pm
Rachel Cieslewicz is an elite runner and triathlete based in Salt Lake City, Utah. She placed fifth at the 2010 XTERRA Trail Run World Championship in December at Kualoa Ranch, Hawaii. Rachel tackles a subject that most Americans can relate to these days - running in cold weather. Here are her tips:
Running in the cold
Can't stand the thought of a treadmill workout? Do you live in the cold and don't know how to get out there? You are in luck. I am here to help you navigate through ...
Post Race Recovery by Alison Dunlap
Posted January 19th, 2011 at 9:59 am
Coach's Column : Post Race Recovery
by Alison Dunlap
Question: I do a lot of races that require me to drive long distances after I race. What is the best way to maximize my recovery when I have to get in the car and drive 4-6 hours after my race?
Answer: Racing is hard enough, but to sit in a car or get on a plane immediately after your event can put a wrench in your recovery plans and wreak havoc on your legs. Fortunately there are a few simple things you can do to improve your body’s ab...
10 Tips of Endurance Training
Posted January 12th, 2011 at 9:51 am
Following these 10 injury-prevention commandments of endurance training will help keep you healthy and fit.
1. Rest and recover
Include rest days in your training plan by taking a complete break from training both physically and mentally. Get off your feet, rest your mind, rest your body for the day. I recommend training no more than two weeks consecutively without resting. Novice and/or masters athletes may require “off” days more frequently. Recovery weeks, typically fewer hours ...
Athletes Corner: Keep motivated during the winter
Posted January 11th, 2011 at 8:54 am
Sea Otter Training by LUNA Chix Marla Streb
The 2011 Sea Otter Classic may seem like eons away, but preparing for North America's biggest cycling festival starts tomorrow morning (or at least next week). That's right, now is the time to start transitioning from fun-oriented exercise back to the bike. And the key to maintaining successful off-season fitness is to keep motivated during the off-season.
Those of you racing cyclo-cross regularly probably don’t have to worry too much about...
Pro Workout: Testing Fitness
Posted December 3rd, 2010 at 2:06 pm
Testing Fitness with Reese Hanneman, Nordic skier, Alaska Pacific University (APU)
If you're wondering about your fitness heading into the new racing season, Reese Hanneman has a workout for you.
The session – a long threshold interval peppered with 30-second all-out sprints-will give you a good idea of whether you're ready to rock, or whether you have some more work to do before pulling on a bib. "It's a good one of those eye-opening workouts," Hanneman said.
Hanneman has only ...
Training & Heart Rate
Posted October 21st, 2010 at 10:55 am
Great article by Dario Fredrick, exercise physiologist and director of the Whole Athlete Performance Center.
The Heart of the Matter
One of the simplest and most effective ways to monitor training intensity is by measuring heart rate. The heart rate monitor has become a common tool among endurance athletes but its effectiveness depends on understanding the heart rate response to exercise. Heart rate values are also unique to the individual, so knowing one’s individual heart rates at various ...
Real Athletes are Good Sports
Posted September 20th, 2010 at 10:19 am
Team USA reminds us that being a great athlete is more than winning:
Real Athletes are Good Sports
An athlete who is a good sport is someone whose conduct and attitude demonstrate gracious behavior before, during, and after competition. In fact, good sportsmanship demands
that nothing be done before, during, or after a game to cheapen or detract from victory.
• Shaking hands with a competitor after a competition
• Appreciating those who support you
• Assisting a competit...