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25Feb

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If you are training for a triathlon, you need to swim too and it is always good to monitor your heart while training, but many sport watches won’t tell your heart rate while on the water.  I personally like to know how is my heart rate every time I train, so I have been searching for something that will monitor my heart when I am swimming.

Here is a device that speaks your heart rate in “your ear” while swimming, so you don’t have to stop at the wall to manually count your heart beats: Finis Aquapulse Heart Rate Monitor.   Your heart rate is announced to you every 10 seconds, 20 seconds, 30 seconds, 45 seconds, 1 minute, 2 minutes or 5 minutes increments, you get to set that to whatever is best for you.

Aquapulse Heart Rate Monitor

Here is how this works:  “With the AquaPulse® Heart Rate Monitor your current heart rate is verbally announced while you swim. Simply slip the AquaPulse® inside your goggle strap, attach the soft rubber clip to your earlobe, and go swim. Using an infrared sensor to monitor capillary blood flow, your heartbeat is detected through your earlobe. The heart rate is then audibly communicated to you in real time, where the information is transmitted directly to your inner ear via Bone Conduction Technology. No ear buds, cumbersome chest straps, or watch devices are needed.”

Here is a video, if you want to check it out: [HTML1]

17Feb

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Most runners now use running clothes made from technical fabrics, like “CoolMax” or “Dry-Fit”, which are great because they wick away sweet keeping us dry (different from cotton based fabrics); however, the problem is that odor producing bacteria gets trapped in the fibers, being hard to get it off.

Though, there a couple of techniques that can help control this bad odor situation, giving you confidence to “mingle” after your workout:

 

  • Use baking soda: pre-soak your clothes in a solution of water and a cup of baking soda (any baking soda works). You can use the pre-soak settings on your washing machine or simple do it in a separate container. Then wash it normally with your laundry detergent.
  • Use special detergent formulated for technical wear. Those types of detergents will remove the odor, without affecting the properties of the fabric. In the US you can find these detergents in supermarkets or specialty running shops (I have to tell that I haven’t been able to find them in LatAm, so if someone reading this article knows where to find this type of detergents please share it with our community).
  • White vinegar. It is an inexpensive and cheap odor remover. Same as with baking soda, soak your running clothes in a cup or two of vinegar mixed with water, then wash as usual; or pour ¼ to ½ cup of white vinegar into the wash together with your regular detergent.
  • Stick to cold water. Wash your running clothes in cold water, not warm or hot; and never dry clean.
  • Doesn’t sound very pragmatic, but if possible air dry your running clothes instead of using the dryer, since the latter will reduce the effectiveness of the sweat-wicking technology of the fabric.
  • Try to wash your clothes as soon as you have ended your workout. A quick wash while you shower would work just to avoid the sweet and bacteria to dry-up and stick-in.
  • Finally, if none of the above works, it seems it is time you “hit” your favorite store and pick up some new clothes!

Washing running clothes

12Feb

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Have you heard of RealRyder®?   It is an indoor bike that moves to the right and to the left, and has a back wheel.   This bike feels like an outdoors bike that tilts and leans for a more complete workout.

This type of bicycle “allows riders to lean, turn, steer and balance on the bike through three planes of motion. The lateral movement combined with the robust steel frame and 66 lb. flywheel positioned in back, eliminates the most common wear and tear issues that plague traditional (“fixed”) commercial stationary bikes today.”

The handlebar offers multi-positions, it is a “custom designed, ergonomic, sweat-resistant handlebar…  it provides comfort, durability, and the widest range of hand positions available for reduced fatigue and stress on the hands and wrists” (taken from realryder.com -The RealRyder® ABF8 Indoor Cycle)

I had the chance to try it myself for the fist time, in a gym named “Sweet Lemon Studio” in Bogota – Colombia.  I really liked the experience and how it felt.  In this spinning class, with these bikes, you have to work harder in order to maintain balance; so you work your arms, legs, and abs!

Check out in your city which gyms have these bikes, so you can try and experience them.   If you live in Bogota, lucky you! “Sweet Lemon Studio” has them!   This gym is located at:  Calle 93B 11A-84 Piso 5,  Edificio Portobello, Parque de la 93, Bogota – Colombia.   If you would like to try a class for free, just contact them:  click here

 

Take a look at this video so you can have a better idea of how these indoor bikes move:

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Sweet Lemon Studio – Bogota Colombia & RealRyder Bikes:

Sweet Lemon - Real Ryder

 

6Feb

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Huairasinchi is one of the biggest and most important adventure races in South America.  This year, the race will take place from  February 9th until February 12, 2013 in Ecuador, South America.  It includes the following disciplines:  trekking, mountain biking, fixed ropes, and kayak / rowing.  The winning time estimate is 3 days:  72 hours to complete it.  The maximum number of teams is 55.

This race is an AR World Championship Qualifier:  1st place receives free entry, 2nd place a guaranteed spot to ARWC.

If you like extreme and adventure sports combined with nature, this is the place you should be!

Huairasinchi

(Photographer:  Andres Lopez Cordero – alopezcordero85@gmail.com)

There are 51 teams registered for the big adventure race in Ecuador.   All the teams are getting ready and training hard for this competition that will challenge their physical and mental limits.

We wanted to share this video, so you can get a better idea of the race:

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Huairasinchi invites you to follow the race @ their social media channels:  Facebook , Twitter and on their website; they will be constantly updating them with photos, rankings, route and race information.

Good luck to all of the participants!  

(Information taken from proyectoaventura.com and Huairasinchi.com)

Huairasinchi

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!

 

 

19Sep

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We wanted to share a video (part I from “Got Chocolate Milk”) with good swimming tips and advices from Chris Lieto three-time Ironman champion for the Ironman at Hawaii.   Chris will not be participating this year on the Hawaii Ironman due to injuries, but if you are planning to join it, make sure you follow closely his tips!

This year, the Ironman World Championship Triathlon will be this October 13, 2012.   Don’t miss it!

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Who is Chris Lieto?

Chris Lieto is a professional triathlete and the winner of the 2006 Ironman Japan, 2005 Ironman Canada, and 2002 Ironman Wisconsin triathlons.Wikipedia

Learn more about him here!