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Tuesday, August 12, 2008
5 Changes You Can Make Today Which Will Have An Immediate Effect Upon Your Training
5 Changes You Can Make Today Which Will Have An Immediate Effect Upon Your Training
by TheTriathlonCoach.com on August 5, 2008 in Triathlon Training
Simon Ward gives us some tips that will help you with your training and recovery. Simple, but a good reminder that the simple things are key to staying healthy.
1. Get More Sleep
Most people don’t get enough sleep anyway. As an athlete you need sleep to promote a full recovery process. As you increase your training load (volume &/or intensity) you need to balance this with extra recovery time.
2. Hydrate
The expiration of waste products from breathing includes water vapour (notice that cloud you breathe out on a cold day!!) Add in sweating from heavy training and it’s easy to dehydrate.
Full recovery from training cannot take place unless you are well hydrated. This means you should be taking in fluid during training sessions and in between.
3. Stretch
After training – you should always stretch the working muscles to realign them and help to promote recovery.
Between sessions – 2-3 times per week you should stretch for 15-30 minutes. Emphasise muscles such as hip flexors, hamstrings, glutes, calves, adductors (inner thigh). Hold stretches for at least 30s. As tightness here can not only restrict efficient movement it can also lead to lower back pain!!
You should also consider investing in a foam roller.
4. Realistic Training Goals
There is an optimum volume of training that you can recover from each week. This will vary depending upon the other stresses you have in your life. More stress = less training and vice versa.
5. Optimum Nutrition
Think of your body as a high performance engine. It will only run efficiently on high performance fuel. You also need to fuel at the right times.
Take a good look at your eating habits and you’ll be surprised at how many simple changes you could make.
by TheTriathlonCoach.com on August 5, 2008 in Triathlon Training
Simon Ward gives us some tips that will help you with your training and recovery. Simple, but a good reminder that the simple things are key to staying healthy.
1. Get More Sleep
Most people don’t get enough sleep anyway. As an athlete you need sleep to promote a full recovery process. As you increase your training load (volume &/or intensity) you need to balance this with extra recovery time.
2. Hydrate
The expiration of waste products from breathing includes water vapour (notice that cloud you breathe out on a cold day!!) Add in sweating from heavy training and it’s easy to dehydrate.
Full recovery from training cannot take place unless you are well hydrated. This means you should be taking in fluid during training sessions and in between.
3. Stretch
After training – you should always stretch the working muscles to realign them and help to promote recovery.
Between sessions – 2-3 times per week you should stretch for 15-30 minutes. Emphasise muscles such as hip flexors, hamstrings, glutes, calves, adductors (inner thigh). Hold stretches for at least 30s. As tightness here can not only restrict efficient movement it can also lead to lower back pain!!
You should also consider investing in a foam roller.
4. Realistic Training Goals
There is an optimum volume of training that you can recover from each week. This will vary depending upon the other stresses you have in your life. More stress = less training and vice versa.
5. Optimum Nutrition
Think of your body as a high performance engine. It will only run efficiently on high performance fuel. You also need to fuel at the right times.
Take a good look at your eating habits and you’ll be surprised at how many simple changes you could make.
Little update
I have been somewhat running/biking and mildly swimming.
I got all my essential backpacking gears ready. I might need to get stuff like map, compass and the rest depending on how serious I want to get into that activity.
I hiked for 8 miles last Sat with Yk and it was fun. I would like to do it again. I like the feeling of being one with nature and be outside of the noisy and crowded city. I am planning on backpacking for a couple of days in 2 weeks with Yk on Thur/Fri and then camp/bike/backpack with Mikela on Sunday/Monday (on the week end othe the 22nd). Then my best friend is coming from France on the 28th and I will visit portland with her. She is fond of hiking/backpacking so we will do that on a regular basis... =P
Friday is the "deadline" for the marathon, so I think it is time for me to register and become more serious about my training. A couple weeks ago, I did a 10 miles in less than 8 min/mile pace and yesterday, I did a good >53 min for a 7:34mile run. It was good and I was running fast.
My goal is to run the marathon in less than 8 min/pace which is possible but very challenging.... It should place me in the top 500 for the Men's cat and in the top 50 in the M 20-24.
Hopefully, the summer of next year I can tackle both the Portland tri and marathon ^^
I got all my essential backpacking gears ready. I might need to get stuff like map, compass and the rest depending on how serious I want to get into that activity.
I hiked for 8 miles last Sat with Yk and it was fun. I would like to do it again. I like the feeling of being one with nature and be outside of the noisy and crowded city. I am planning on backpacking for a couple of days in 2 weeks with Yk on Thur/Fri and then camp/bike/backpack with Mikela on Sunday/Monday (on the week end othe the 22nd). Then my best friend is coming from France on the 28th and I will visit portland with her. She is fond of hiking/backpacking so we will do that on a regular basis... =P
Friday is the "deadline" for the marathon, so I think it is time for me to register and become more serious about my training. A couple weeks ago, I did a 10 miles in less than 8 min/mile pace and yesterday, I did a good >53 min for a 7:34mile run. It was good and I was running fast.
My goal is to run the marathon in less than 8 min/pace which is possible but very challenging.... It should place me in the top 500 for the Men's cat and in the top 50 in the M 20-24.
Hopefully, the summer of next year I can tackle both the Portland tri and marathon ^^
Wednesday, July 23, 2008
Training update
Looks like I am not a morning person! LOL. So I am not working out in the morning ... only on Sundays and Saturday at 9ish.
Thursday, July 3, 2008
Tuesday, July 1, 2008
2008 Spring Commencement Keynote Address
http://pdx.edu/media/d/o/DOS_Commencement08_Pimentel.pdf
http://pdx.edu/commencement/keynote_video_08.html
http://pdx.edu/commencement/keynote_video_08.html
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