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Month: January 2013
30Jan

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If you are training for a triathlon and you are swimming; here is a little help for you to better understand your performance while in the water.

SWOLF score can really help you to monitor how you are doing while swimming.

What is SWOLF score?  SWOLF is derived from combining the terms swimming and golf.

SWOLF score equals the number of strokes per one pool length plus time (in seconds) it takes to complete the pool length; so for example, if you completed one lap doing 11 strokes in 30 seconds, your SWOLF score would be of 41.   Your Average Efficiency is calculated by the total time plus stokes to complete 25 meters (in this case the distance is fixed).  This is helpful for you to compare your swim efficiency to another pool or open water workout.

The Garmin Forerunner 910XT provides this information to you when swimming; you can set your watch to show SWOLF score on one of the data fields.  You can also get your score once you upload your data to garminconnect.com; SWOLF number is displayed as shown:

Efficiency graph while swimming

SWOLF Score displayed

 

The goal is to have a SWOLF score as low as possible; there are three scenarios:

1) If you cover the same distance in the same time but with fewer strokes, it means that you are being more efficient per stroke and have a better stroke length.  This is perfect for long open water swim.

2) If you cover the same distance in less time but same number of strokes, it means you are speeding so you are spending a lot of energy.  So, in terms of energy, this scenario will not be efficient; the swimmer will not be able to hold this for a long time.

3) And finally, doing the same distance with fewer strokes in less time; this means you have increased stroke efficiency and you are faster; this is the ideal scenario and it is what all swimmers would want to achieve.

Technique and efficiency are developed through practice; the more you swim the better technique and efficiency you will achieve. 

Swimmer - Freestyle

23Jan

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By building an aerobic base you will be stronger and will develop a good resistance to injury.

The goal is to build a strong aerobic base; for this, according to a personal trainer from a gym in South Beach, Miami, you should train around your 65 to 70% of your maximum heart rate.  Over time you will get more efficient and you will be able to do more workout.  Another benefit of building aerobic base is that you are burning fat as fuel.   It is recommended to train at this level for 12 – 14 weeks in order to build a stronger base.

“These comfortable, steady efforts are often called base miles because they form the “base” of a runner’s training program, and should account for 80 to 85 percent of total weekly mileage (with the other 15 to 20 percent coming from higher-intensity training)…. Physiologically, base miles are important because they boost aerobic conditioning, develop slow-twitch muscle fibers, increase blood volume and glycogen storage, strengthen connective tissue, and enhance the body’s ability to burn fat.” (Build a Better Base – by Ed Eyestone).

At the beginning you will think and feel that you are not doing enough, but after some weeks of doing this, you will really notice the difference!

Runners running in winter city

18Jan

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Traveling is fun, but it also has the potential to sabotage healthy routines; unusual schedules, unfamiliar surroundings, and high calorie restaurant food, all can take a toll. Many of us use traveling as an excuse to put diets and workouts on hold, but even small steps can keep us in good shape. Whether you are on the road for business or pleasure, here are some recommendations to stay fit and energized.

Take a walk. No matter where you are, it is almost always possible to squeeze in at least 30 minutes on foot. Skip the tour bus and walk the city. Forget the golf cart and walk the course. Take the stairs instead of the elevator, park away from the front door, etc. Many big city hotels offer highlighted walking routes for guests and concierges can tell you which parts of town are suited for pedestrians.

Eat right. Pack healthy snacks for the car (to avoid fast-food stops) and request substitutions (salad instead of fries, for example) when dining out. “Many restaurants are happy to accommodate you,” says Lisa Reed, a Washington D.C., strength and conditioning expert who has worked with athletes at the University of Florida and the U.S. Naval Academy. “Don’t be afraid to order what you want”.

Be flexible. If your lodging doesn’t have a fitness center, ask if it has a partnership with a nearby gym. Alternatively, a simple workout in your room can be enough to get your blood pumping. Reed’s suggestion: 20 jumping jacks, 20 squats, 20 kneeling pushups and 20 bench dips.

Bring equipment. Jump ropes and resistance bands are versatile, portable and affordable – and ideal for all fitness levels. Resistance bands in particular are growing in popularity for upper – and lower body exercises; most come with workout charts and easily fit in a suitcase. During business trips, where I usually only take a carry-on with me, I had trouble fitting my running shoes, since it occupied a lot of space. I had looked for smaller running shoes and tried several options, though nothing convinced me. This last Christmas, my wife gave me a pair of the New Balance Minimus running shoes, which I can define as hybrid between the traditional running shoe and the Vibram Fivefingers shoes. The NB Minimus are small enough and flexible to fit in your bag, though also providing support to your feet. So, now I have no excuse to hit the road or the treadmill while travelling.

Rest well. Being away from home can be exciting, stressful or both. Be sure to set aside time to recharge your batteries. Sleep deprivation can lead to fatigue, digestive problems, headaches, irritability and impaired judgment, so plan on getting a full night’s slumber. Likewise, visiting a spa or taking an afternoon nap during your leisure travels can have equally relaxing effects.

New Balance Minimus:

New Balance The Minimus Zero Trail

 

 

 

 

 

Partially taken from AAA Going Places – January/February 2013

14Jan

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An excellent strategy to start running is to begin with a run/walk program lasting approximately 30 minutes, 4 workouts per week.   A good way to do this is alternating two minutes of running with 4 minutes of walking; totaling 30 minutes of workout.  The running should be slow jogs, not fast springs.   Run at a pace that will let you talk with a training partner, that will be the right pace to start!

Beginning Running Plan

After 10 weeks of doing like this, you will start running for the whole 30 minutes workout (no walking).   Once you are able to run for 30 minutes, you can start thinking on miles and distance.

Running 9 to 14 miles per week will be a good start; we recommend running three days and rest four; you could include alternative activities during the week, such as:  cycling, swimming, or strength training.

By following this method you will be ready to compete on your first race; look for a local 5K race.  5K is a short distance, that you will easily complete in approximately 30 minutes.    Good luck!

9Jan

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You need to eat before and after you exercise; it is necessary to eat before workout in order to have a better performance, and also you need to eat post workout so you can recover faster.   Timing is crucial, so take advantage of the following advices:

Eating before workout:

You should try to eat something, carbohydrate focused, 90 to 60 minutes before you exercise; this way you will not be too full, you will elevate your blood sugar, and you will have energy to perform better.   Water should always be part of your meals, you should also hydrate during and after workout.

I usually eat a bowl of oatmeal with low fat milk, plus few raspberries, 90 minutes before my exercise; this gives me the right energy to perform well and it won’t upset my stomach.  It depends on preferences, some people like to eat fruits like berries, bananas, kiwi; others prefer to eat cereal bars, or drink a glass of juice, etc; it all depends on how well your body reacts to food.   What is recommended is to give at least one hour of digesting time for every 200 to 300 calories consumed.  

There are two common mistakes: some people don’t eat anything at all before exercising; this will make them feel weaker and tired, since blood sugar level is low. I recommend, first thing in the morning to consume a meal, carbohydrate focus (carbohydrates have a direct effect on blood sugar), before your workout, which would elevate your blood sugar and help you perform well during your workout.  Gels are also effective for this purpose.  The second mistake is eating too much before training; in this scenario the person will be too full to perform.  If our stomach has a lot of food, then it will take longer for it to get empty.

On a race day, the meal should be more substantial; and should be consumed at least 2 to 3 hours  (500 to 900 calories) before the race starts.

Eating after workout:

It is recommended to eat post exercise in order to better recover.   The longer we wait to eat something, the longer our body takes to recover.   Most people refuel with low fat chocolate milk, which works very well, since it has sugar and protein.  We need sugar to recover our blood sugar level.   Protein shakes are recommended after strength training to help build muscle tissue; it is always better to drink it 15 to 30 minutes post workout.

Enjoy and work hard!