WINTER TRAINING FACILITY
Ron Saetermoe
It may be smoldering hot outside now, but in the next month or two, you can expect things to change. The days will get shorter, and the air colder. It may be hard for you to get all your workouts in due to weather or dislike of riding in darkness. That’s where Triathica comes in.
We have literally everything you need to get your workouts in, all in a cozy, climate controlled facility. Don’t let the comfort fool you. Indoor training is the perfect way to focus on your workout and your workout alone. No worrying about cars, obstacles, visibility, flat tires, waiting for a lane, wearing a jacket, etc. Everything is in a controlled setting which helps you take your workouts to the next level.
With the racing off season and winter approaching, we’re announcing our best deal to date . . . one that will probably NEVER be repeated . . . a six-month membership for just $180.00!!! This is a huge savings off our standard membership of $50 a month.
We know the economy is tough and many of you have been holding off on spending any extra money. However, we also know how dedicated you are to the sport of triathlon. So we’re hoping that this offer will get those of you that are on the fence to come on in and “train like a triathlete.”
Here’s how it works: Enroll in any of our four memberships from September 1, 2009 to September 30, 2009 and you will get to train here at Triathica for just $180.00 ($30.00 per month). Your fees are due upon enrollment but we do have a monthly installment option of $210.00, or $35.00 per month.
Your membership begins October 1, 2009 and runs through March 31, 2010. If you want to come in before October 1st to train you will need to buy a regular membership for $40.00 (for an “associate” membership) until October 1st (for the month of September we’re bringing back the three training zone assessments in swim, bike and run with your paid membership — a $150 value.)
Our thought is that with winter coming and daylight savings going, you’ll want to do more of your training indoors. And what better way than with our PowerTap spin bikes, CompuTrainers, an Endless Pool, and Landice treadmills, the smoothest and most quiet treadmills you will ever run on?
Give us a call or come on in. 949.273.6223, Jarrett@triathica.com or 26475 Rancho Parkway South, Lake Forest
THE 30-MINUTE WINDOW
Jarrett Pflieger
What do you think is the most crucial time of a training session? Is it the first few minutes, the very end, the warm-up, or somewhere in the middle of your workout that is the most important? It may surprise you to know the most important time is the 30 minutes directly after your workout is finished.
The time from your warm-up to the conclusion of your workout is obviously important. Improper form, too low an intensity, too high an intensity, unsafe behavior, and other factors can ruin the effectiveness of a workout. But even if do all of that perfectly, you can still negate the benefits of a workout by not using the 30 minute window to replenish nutrients lost during your training session.
During a training session you are taxing your body and using up its energy stores (glycogen). Once your workout is finished, you must replenish what you lost in order for your body to begin the process of repair. In the 30 minutes immediately following your workout, your insulin sensitivity is at its highest and when your body is in this state, whatever nutrients you take in will be easily transported directly to your muscles, liver, and wherever else it is needed. You will suck it up like a sponge.
If you do not eat or drink the right things soon after your workout, the window of opportunity will close and it will take you much longer to replenish glycogen stores and other nutrients. This will dramatically increase the time it takes for you to recover from that workout, decrease the performance benefit of the workout, and affect your next workouts. The more recovery time between workouts, the fewer workouts you can do in a period of time. Fewer and lower quality workouts means less opportunity for fitness gains and slower race times. Can you see why post workout nutrition is so important?
Now you know why it’s important, but what should you eat or drink after a workout?
The three things you need to focus on replenishing after a workout are muscle glycogen, water, and electrolytes. To replace muscle glycogen, you should consume something with easy to digest carbohydrates, about 1 – 1.2 grams per pound of body weight. Simple to digest carbs include some fruits, sports drinks, white bread, simple sugar, etc.
To aid in the absorption rate of the glycogen and prevent muscle catabolism (breaking down muscle tissue for energy), 10-20 grams of easy to digest protein is ideal. Stick with whey protein for this, or even better, hydrolyzed whey, which is already pre digested and made for easy absorption. You can find whey protein at any nutrition store.
To replenish electrolytes, a sports drink is your best bet unless you are planning on eating a salty meal soon after your workout. Electrolyte is basically a fancy word for sodium or salt.
You should continue the carb, protein, electrolyte consumption every two hours or so until your next major meal. If I know I am eating an hour or two after my workout, I find that chocolate milk is a great post workout drink. It has sugar in the milk and the chocolate to replace muscle glycogen and protein in the milk to aid in absorption.
You can get away with a bad warm-up, bad form, or improper intensity to some extent and still have a good workout, but failing to consume proper nutrition can make your workout a waste of time, and in some cases, even damaging. Just remember the 30-minute window of opportunity and plan ahead to make sure you get proper nutrition in before the window closes.
THE 27.2 MILE MARATHON
Ron Saetermoe
Efficiency in sport is critical for those wishing to do their best. I see inefficiency everyday with the athletes here at Triathica – especially with their swim. Many people fight the water rather than work with it. Good thing; helps keep us busy.
And while being efficient in the swim is probably the most critical event to the triathlete, it is also important on the bike and run. If you’ve ever ridden a bike that was poorly fit and another that was expertly fit, you know the difference. In fact, you can see it even if you’re not an advanced triathlete. The well-fit cyclist rides with a lot of power and stays out of the wind. Their leg extension is perfect and the back is nice and flat.
Triathletes don’t seem to have a problem spending money on swim coaching or bike fit, but they often don’t think about how efficiently they run. There has been a lot of research and much written about running form, but much of it goes ignored.
The latest thinking in running comes from a number of angles. Pose and Chi running methods have gained some popularity. The OC expert in Pose is Michael Collins of Multisports OC. He’s a Level 3 Pose instructor and can teach you all about it.
There’s also a good book out on Chi running by Danny Dreyer called “Chi Running, A revolutionary approach to effortless, injury-free running.”
So okay, how much can you really improve? It depends on how you currently run. You may have been born with perfect running form. If so, thank your ancestors. However, if you’re like the rest of us, you’re probably working too hard and not going fast enough.
In fact, did you know, that if you have a vertical bounce in your step of 3” and you run a 4-hour marathon with a leg turnover of 90 that you’re running a vertical mile over the course of your marathon? As if 26.2 weren’t hard enough!
A great way to review your form is to have yourself video taped. The best way to do this is to film yourself on a treadmill from a number of angles and distances. For example, to review your vertical bounce, tape yourself from a distance with something in the background to measure your bounce (a simple piece of masking tape on the wall in the back will do the trick). You’ll be able to approximate how much bounce you have and begin to work on this.
You should also tape foot-strike. If your heal hits the treadmill first you do what is referred to as “heal striking.” Heal striking is generally thought to be less efficient than a mid-foot strike. And if you’re racing any distance you want to be as efficient as possible.
Here at Triathica, we can help. We’ve got the video equipment (including an underwater camera) and the video capture software to fully analyze your swim, bike or run.
Cheers!
FREE GROUP WORKOUTS (Week of August 31st)
All of our group workouts are free to members and non-members, so come on out!
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone.
Week of August 31st
Event: Group Swim
Place: Triathica flag at Big Corona near the lifeguard station next to the jetty
Day: Wednesday, September 2nd
Time: 5:30 p.m.
Planned Workout: 1 – 3 loops around the buoys
Event: Group Ride
Place: Triathica HQ
Day: Saturday, September 5th
Time: 7:30 a.m.
Planned Workout: 1 – 2 loops around Santiago Canyon
Event: Group Run
Place: Triathica HQ
Day: Sunday, September 6th
Time: 7:00 a.m.
Planned Workout: 9 miles through Whiting Ranch
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Big Corona – Corona Del Mar From the 405 N take the Jamboree Road Exit Make a left at Jamboree Turn left at Macarthur Boulevard Turn left on to CA-1 Pacific Coast Highway Turn Right on Marguerite Turn right on Ocean Boulevard Park at the beach ($8.00) or on the street (free) |
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Triathica – Triathlon Training Center From the I-5 Freeway: Exit Bake Parkway and head east for about 4 miles Make a left on Rancho Parkway South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building (Automotive Associates’ building) |
PETE & CORRINNE UPDATE #9
Jarrett Pflieger
Another week gone by and another week of training logged for Pete and Corrinne.
Corrinne is almost 100% recovered from her hard spill a few weeks back on the bike where she broke her wrist. She recently took a trip to Catalina for a nice couple days of relaxation, and of course training. Corrinne is a triathlete now, no opportunities for training will be missed. “I had some great runs through the trails there and the swimming was fabulous. The water is so clear there and the fish are gorgeous,” she said.
Other than her trip to Catalina, her training has been pretty consistent. There was nothing too out of the ordinary. Pretty much the same goes for Pete this past week. Being sponsored by Hammer Nutrition products, he has enjoyed the benefit of training with some of the best products out there.
This past week he has really focused on proper fueling during workouts and proper diet when not exercising. He has been trying to increase his protein intake to help his body and muscles recover from workouts. “I love the chocolate Hammer Whey. I found it helped reduce a lot of the soreness from my intense workouts.” Proper post workout nutrition is crucial for fast recovery and increased intensity for the next training session.
Overall, nothing too crazy this week from Pete and Corrinne. It’s actually good that everything is falling into place and getting more consistent since the OC Tri is only a month away. In the next few weeks they will hit their maximum training week and then begin to taper down for their race soon after that. Lets hope everything stays on the right track and they can just dominate the race on September, 27th
Check back in next week to see how Pete and Corrinne are doing.
SPIN CLASS SCHEDULE
Do you want to get faster on the bike? Do you like group training? Do you hate stoplights, flat tires, cars, and crashes?
If you answered yes to any of these questions then you should check out Triathica’s spin classes every Tuesday morning and Thursday evening. The morning class will be at 6:00 a.m. and the evening class at 6:00 p.m.
Our spin classes are different from anything you have ever done. You will be riding top-of-the-line CycleOps 300PT indoor cycles with power measuring capability (watts). When you can see how much power you are producing, you know exactly how hard you are working from one workout to another. Spinning without watts and without structure can be a huge waste of time. Get a great workout in under an hour at a Triathica spin class. It will feel like you went for a three-hour ride on the road. Don’t get left behind; indoor training is the new standard for increasing performance on the bike, all done in less time.
We are starting small with only two classes per week, but expect to add more soon as demand grows. To reserve a spot in a class, call 949.273.6223 or email Jarrett@triathica.com.
$180? ARE YOU NUTS?
Ron Saetermoe
It’s been three months since we opened Triathica with much fanfare. So far, the experience has been great. We’ve had the chance to work with some amazing athletes and we’ve had the chance to help develop some athletes that will be amazing someday.
But we want (and need) more!
Therefore, we’re announcing our best deal to date . . . one that will probably NEVER be repeated . . . a six-month membership for just $180.00!!!
We know the economy is tough and many of you have been holding off on spending any extra money. However, we also know how dedicated you are to the sport of triathlon. So we’re hoping that this offer will get those of you that are on the fence to come on in and “train like a triathlete.”
Here’s how it works: Enroll in our level 1 membership from September 1, 2009 to September 30, 2009 and you will get to train here at Triathica for just $180.00 ($30.00 per month). Your fees are due upon enrollment but we do have a monthly installment option of $210.00, or $35.00 per month.
Your membership begins October 1, 2009 and runs through March 31, 2010. If you want to come in before October 1st to train you will need to buy a regular membership for $40.00 (for an “associate” membership) until October 1st (for the month of September we’re bringing back the three training zone assessments in swim, bike and run with your paid membership ($150 value.))
Our thought is that with winter coming and daylight savings going, you’ll want to do more of your training indoors. And what better way than with our PowerTap spin bikes, CompuTrainers and Endless Pool?
Give us a call or come on in. 949.273.6223, Jarrett@triathica.com or 26475 Rancho Parkway South, Lake Forest
INTRODUCING THE TRIATHICA ACADEMY
Ron Saetermoe
One of the projects we’ve been chipping away at for several months now is a cycling workout video. Some of you may have even been in on the filming of one or two of these videos.
This first release will come under the umbrella of the “Triathica Academy.” The purpose of the Academy is to provide tools to help develop triathletes. Included will be:
- Workout videos
- Instructional videos
- Training classes
- Training clinics
- Training camps
We’ll let you know when the first video release is ready. We’re very excited about it because these groundbreaking videos will incorporate some features not yet seen in any other exercise videos.
Cheers!
TO STRETCH OR NOT TO STRETCH
Alyson Wolfe
Most athletes do it, regardless of the sport they are training for and the goals they are trying to accomplish in their training. Stretching has been ingrained in the psyche of almost all athletes as the proper way to warm up and get muscles ready for the work they are about to perform. 
But why do people stretch? To get the muscles warm? To prevent injury? Research is showing that common static stretches performed by millions of athletes around the world might not do anything of the sort.
Many triathletes spend hundreds of hours per year preparing for competitions. Many times, gains in performance are limited by the incorporation of poor pre-race training techniques, including static stretching before workouts. Some effects of static stretching have a negative effect on power output leading to a decrease in performance.
There are a number of choices that should be considered as an alternative. Before we decide on which type of stretching technique should be performed, we must look at what we are trying to accomplish to be successful in a race or in training. In triathlons, we are trying to maintain an optimal power output level throughout the entire race, which will not dramatically differ from one event to the next.
We do not want to impede the process of optimal power output of muscles by incorporating the wrong training techniques that could decrease power production. The question is, which type of stretching exercises will provide the best possible result and not limit power?
The two most common forms of stretching are static and active (dynamic.) Static stretching lengthens the muscles by holding a stretch for a period of time. Dynamic stretching involves active movements such as arm circles, leg swings and shoulder shrugs.
From a physiological perspective, dynamic stretching is the preferred choice and can be part of every triathlete’s pre-race routine. It is the preferred choice because static stretching can interfere with the muscles ability to create power resulting in a negative impact in performance. Studies have shown that static stretching decreases the dynamic strength of the muscle and some research professionals feel that static stretching may put the athlete at a greater risk of injury.
Static stretching causes the muscle to lengthen, which can reduce the ability of the muscle to recoil or contract forcefully. The application of power is dependent on the ability to produce a quick contraction, especially during a race. A muscle that is statically stretched prior to the competition will not have the capability to perform this type of contraction at an optimal level.
If the goal is to maintain power, athletes should be involved in a limited, non-aggressive, dynamic stretching program prior to the competition. Some athletes may be tight in certain areas or dealing with injury. Under these circumstances, a limited amount of static stretching could be considered. Foam rollers are another great alternative. They will loosen the muscle and get the blood flowing without lengthening the muscle.
For more information on the proper use of pre-race stretching please consult a professional. The knowledgeable staff at Triathica will be happy to help.
KEVIN DAVIDSON: MARATHON MAN
Jarrett Pflieger
Many people dream of completing just one marathon in their lifetime. That was Kevin Davidson’s goal… 18 years ago. He has done 53 of them since.
Kevin is a member of Triathica with an extensive background in running, wanting to try something new to give his knees a break. His knees deserve it. They have carried him through over 50 marathons; at least one a year, for the last 18 years. Kevin believes, “Triathlon gives me new ways to push myself, is less punishing on my body, and gives my upper body a chance to get conditioned.”
After 53 marathons, the thrill of finishing is still there, but Kevin wants something more. He has recently set his sights on a goal of grandiose proportion. He wants to complete at least one race on every continent. That’s right, all seven of them, Antarctica included. Right now he is planning a trip to Angkor Wat, Cambodia to check Asia off the list. He is not familiar with the region, so he will be taking a group tour to Cambodia with Cathy Loper Events, a company that organizes groups to compete in races around the world.
Another notable racing feat was the time he did the Marathon du Medoc in France last September. After completing the race, he and a friend then took a flight to Hawaii and ran the Maui marathon the next weekend. “The racing in back- to-back weekends wasn’t bad, but the time change was killer. It was hard for my body get used to it, but it was still a great experience,” Kevin explained.
Kevin is the first to admit that any speed he had 18 years ago is long gone. Sure, he would like to go fast, but just going out time-and-time again to prove he still can is enough for him. He started running because of weight gain and health deterioration caused by a back injury. He soon learned that if he had no accountability, he wouldn’t run. For him, signing up for a race was the motivation he needed to get out and train. That, along with a consistent group of training partners, has kept him going all these years. Being able to eat and drink what he wants when his training load is high hasn’t hurt either.
Kevin recently completed America’s Finest City half-marathon in San Diego, CA. He liked the race a lot and although he wasn’t ecstatic about his time, he was happy with his effort. It was a relatively hilly course, but he kept his pace under ten minutes per mile and dipped as low as 7:30 on some of the downhill sections. “Overall it was a great race. The weather was awesome for running until mile 11, then sun came out and it got hot fast. Some of the scenery was just amazing,” he described.
Kevin’s only major complaint about the race was its lack of the usual “beer garden” at the finish line. He normally looks forward to kicking back a few brews after his races, so the lack of the beer garden was disappointing to say the least.
Kevin now has his sights set on the Orange County International Triathlon on September 27th, 2009. He has been training hard and improving dramatically on the bike, his weakest event. The weekly Saturday morning group rides at Triathica are getting him more comfortable on the bike and improving his fitness. “I have a fear of crashing while going fast which really holds me back on the steep downhill sections. I’m definitely getting more comfortable with downhill speed, which will hopefully save me a lot of time in the race,” he said. The group rides go through Santiago Canyon, the same route of the OC Tri bike course. This is getting him more familiar with what to expect on race day. We know Kevin will do great.
The man is going to do a marathon on Antarctica, it is doubtful an Olympic triathlon will phase him.
