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...

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...

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 ...

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...

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 ...

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...

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 ...

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 ...

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. Examples: • Shaking hands with a competitor after a competition • Appreciating those who support you • Assisting a competit...

An article from Josh Smullin, the XC Ability coach for the Steamboat Springs Winter Sports Club and Team Rossingol racer. School has started and the weather is about to get colder.  You will soon be spending more time indoors in close quarters with germs and the combination of these stressors increases your likelihood of getting sick. I want to give you a few guidelines to follow that can increase your chances of staying healthy this fall.  The best way to increase your fitness ...