I saw this license plate in Scottsdale
I also visited Triple Sports Tri Shop in Scottsdale
Setting up transition area at Firebird Sprint Triathlon
Author Bob Seebonar at Tri Sports Tri Fest
Tri Sports in Tucson
Saturday, March 13, 2010
Friday, March 12, 2010
Usery Pass, Mesa, AZ
Kate (in yellow) and I (in red) went for a nice ride on the Usery Pass on Wednesday morning it was cold but nice.
Monday, March 8, 2010
Firebird Sprint Tri Chandler AZ March 7, 2010
I did my first tri of the year in Arizona. A little flat sprint in not so sunny Arizona.
I met up with my online friend Kate from Beginner Triathlete and we had a fun race. Kate is doing the Ironman CA 70.3 in Oceanside in less than 3 weeks.
The photos are in reverse order.
Tri Sports TriFest Tucson AZ
I attended the TriSports Trifest
They had booths and a small conference
I attended session with Leanda Cave and Bob Seebonar
Wednesday, March 3, 2010
Sunday, February 28, 2010
Getting ready for Arizona Trip
Later this week I'm going on a little winter break. I'm packing up for the trip to AZ where I will be attending TriSports TriFest and participating in the Firebird Sprint Triathlon next weekend. My bike was shipped out UPS last week. It is due to Arrive at Kate's on Tuesday. I'm going through my drawers looking for bike and run gear for warm weather. I took my Tri bag out last week and went through it. I plan on bringing full wet suit. Will have to go through a tri checklist. Hope I don't forget anything.
Friday, February 26, 2010
Here is the link for the webinar of the Triathlon Seminar along with a note from Dr. Metzl:
http://wsw.com/webcast/
Enjoy the webcast and we’ll see you at the program next year. In the meantime, happy training and get ready for spring!
With best wishes,
Jordan Metzl, MD
Monday, February 22, 2010
The 2nd Annual Amazing Night of Triathlon Education
Last week I attended:
Jordan D. Metzl, MD and Triathlete Magazine present:
The 2nd Annual Amazing Night of Triathlon Education
February 17, 2010
Rockefeller University, Caspary Auditorium, 66th and York Ave
6:30-9:30 PM
"The most amazing night of triathlon education east of the Mississippi river"
**Loads of great information **Quick talks on multiple topics**
**Trivia questions ** Fun for the whole family **
PROGRAM
6:30-7:00 Sign-In and Registration
7:00-7:05 Welcome and Introduction
Jordan Metzl, MD
7:05-7:15 Five Most Common Injuries in Triathlon and How You Can Avoid Them
Jordan Metzl, MD
7:15-7:25 Running Safe and Healthy: Common Mechanical Mistakes by Runners
Rob Maschi, DPT
7:25-7:40 Six Most Common Nutritional Mistakes Made by Triathletes and How to Avoid Them
Lauren Antonucci, RD and Jaime Windrow, RD
7:40-8:10 Speed Session: So You Wanna Go Fast?
How to Improve Bike Speed in 10 Minutes, Andreas and Christine Neumeier
How to Improve Run Speed in 10 Minutes, Neil Cook and Josh Gold
How to Improve Swim Speed in 10 Minutes, Earl Walton
8:10-8:20 Strength Training for Dummies
Jonathan Cane, MA and Paul Frediani
8:20-8:50 Gear Talks: For The Tri Geek Inside of You
New Triathlon Gear for 2010, Laura Cozik and Dave Watts
Running Shoes: What Everyone Should Know, Lee Silverman
How Do I Choose a Bike? David Greenfield
8:50-9:00 Channeling Your Inner Beast
Paul Weiss, PhD
9:00-9:30 Roundtable Discussion of Area Triathlon Coaches
Victoria Brumfeld, Scott Willett, Robert Pennino, and Ben Lloyd
Speakers and topics listed above
Medical Issues
How to stay out of the med tent
Recognize injury early-listen to your body
Bone loading-stress fracture –activity- bone density
Self inflicted mistakes shoes- over use of advil etc
Finding the Balance
Common mechanical mistakes by runners
Too much too quickly not enough strength
Biomechanical instability
Over striding- foot fall too far in front of your center of gravity
single limb instability
Do:
90 strikes per minutes
drills-hills
barefoot-midfoot forefoot strike pattern
build slowly
Common Injuries:
IT Patella femoral
Stress fracture
Achilles tendonitis
Alignment issues
Apply Plyometrics, Core training
Nutrition the 4th discipline
Eat to support your training and racing
Do I need carbs during training? Yes
Burn 500-800 calories per hour training and racing
30-60+ gms CHO/hr better energy 120-400 cal/hr
Based on:
body weight
GI tolerance
Race goals
Pace distance
Hydration
Sweat 1-1.5 l/hr goal match intake to sweat rate
Sweat test no more than 1-2% lower body weight
Sodium 500-1500 mg/hr
Replace sodium oly distance or beyond
Or 4 hr race time
salty sweater
muscle cramping
sport drink gels tablets
fluid
fuel
electrolytes
spend time on nutrition planning
travel logistics
temp and humidity
course conditions-flat hilly
aid stations
race fueling
pre race meals
plan in advance
write down your prerace meals and fueling plan
eat 1-2 hrs before all key workouts
high carb low fat low fiber
practice all food drink in training
refuel within 30 minutes post training
fluids carbs salt
good carbs
50-60% fruit, veg, whole grain, meats
fast acting high glycemic index
carb provide energy for body & brain
stick to what works for you
change what doesn't work
listen to your body
have fun
Getting faster on the bike
Performance pie=
Genetics and anatomy
Mental strength- positive attitude, visualization
Equipment
Skills & technique
Bike form -pay attention know how it feels
Bike fit -overlooked and underestimated
Nutrition & Hydration
Training and Ride Strategy-goals- how to accomplish on bike and off bike training
The more you put I the more results you get
How you spend your training time matter
What you train:
Energy systems
Cardiovascular system
Pulmonary system
How you train:
Hill repeats
Sprints
Time trials
Cadence drills
Long endurance rides
Off the bike training
Improves form & endurance
Decrease injury
Makes you faster
Squats lunges step ups crunches sit ups etc
Intensity varies through season
Know how to change a flat
Always keep the rubber on the road
How to improve your run speed
Improve running form
Improve your running power
Improve your running speed
3 workouts a week
speed strength (hills) long
Speed interval 30 sec stay relaxed
Strength Hills, Hills, Hills!
Long mistake is to make all runs aerobic get out of comfort zone
Embrace the pain
Finish long runs faster than your avg pace last mile should be your fastest
Tempo run 4th tempo run
Shorter than race distance faster than goal pace controlled effort
Drills
Butt Kicks
Skipping
Pawing
teach you to get your feet off the ground
less time on the ground is better
Do side shuffles, karaoke, a skip b skip, springing & bounding
Getting faster on the swim
Water 100x more dense than air
Over stressed in the swim will adversely affect the run
Rest- streamline finding traction creating torque
Hokey pokey shimmy shoulders lift & drop hand
Fingertip drag with c
Visualize reaching for cookie jar
Side lying kick drill
Think don't just move
Press don't pull
Swim over barrel
sculling drills
Underwater recovery
torque
2 beat kick
replace catchup drill with ¾ catchup drill
hear your stroke
purpose to workout
fun
keep it simple
Principals of Strength training
Performance enhancement
Injury prevention
Safety
Gain strength vs. demonstrate strength
Specificity
Types of resistance
Choice of exercises
Supine hip extensions-Hips up palms up
Planks -side and standard
Tri Gear
Garmin 310XT 20 hour bat life 16 data options multisport function
Born to run book
Vibram five fingers
Compression gear
Accelerate blood flow more oxy delivery reduce fatigue feels good faster recovery
Forearm fulcrum by finis encourages proper forearm position
Code blue recovery drink
Dave SBR
Orca S3 wetsuit new shoulder panels easier to get in and out of
Bont Sub 10 cycling shoes heat moldable insert
Zoot ultra speed race flats
2XU project X tri suit
Bontranger Aero race pack
Choosing you Weapon (Bike)
Road
Tri
Tweener
Place in Space
Choose a bike for today and tomorrow
Don't put a full size aero extension on a road bike –mini bars okay
Road bikes are designed for rearward weight distribution become unstable will full aerobars
Pelvic ubiquity
Custom footbed
TFL exercise (stabilize your hip)
Everyone is a beautiful snowflake
Choosing running shoes
Overpronating
One foot overpronating
Proper wear areas
Heel landing area
Under ball of foot
Between big and 2nd toe
Improper wear areas
Medial ankle area
To inside of foot ball
Front of shoe to the outside of second or third toe
Generally 1 cm of space between end of longest toe to end of shoe
Widest part of foot should not spill over
Heel should not slip lacing can fix
No pressure on top of foot lacing can fix
If you wear orthotics get/find shoes after
250-400 miles per pair of shoes
adapting better running form
work to strengthen: core quads hamstrings calves glutes & hip flexors
press down through the ball of your foot
Channeling your inner beast
"I do triathlon for fun I don't have an inner beast"
If you have a pulse you have a beast
Competition doesn't mean winning
Experience unselfconscious task absorption
Jordan D. Metzl, MD and Triathlete Magazine present:
The 2nd Annual Amazing Night of Triathlon Education
February 17, 2010
Rockefeller University, Caspary Auditorium, 66th and York Ave
6:30-9:30 PM
"The most amazing night of triathlon education east of the Mississippi river"
**Loads of great information **Quick talks on multiple topics**
**Trivia questions ** Fun for the whole family **
PROGRAM
6:30-7:00 Sign-In and Registration
7:00-7:05 Welcome and Introduction
Jordan Metzl, MD
7:05-7:15 Five Most Common Injuries in Triathlon and How You Can Avoid Them
Jordan Metzl, MD
7:15-7:25 Running Safe and Healthy: Common Mechanical Mistakes by Runners
Rob Maschi, DPT
7:25-7:40 Six Most Common Nutritional Mistakes Made by Triathletes and How to Avoid Them
Lauren Antonucci, RD and Jaime Windrow, RD
7:40-8:10 Speed Session: So You Wanna Go Fast?
How to Improve Bike Speed in 10 Minutes, Andreas and Christine Neumeier
How to Improve Run Speed in 10 Minutes, Neil Cook and Josh Gold
How to Improve Swim Speed in 10 Minutes, Earl Walton
8:10-8:20 Strength Training for Dummies
Jonathan Cane, MA and Paul Frediani
8:20-8:50 Gear Talks: For The Tri Geek Inside of You
New Triathlon Gear for 2010, Laura Cozik and Dave Watts
Running Shoes: What Everyone Should Know, Lee Silverman
How Do I Choose a Bike? David Greenfield
8:50-9:00 Channeling Your Inner Beast
Paul Weiss, PhD
9:00-9:30 Roundtable Discussion of Area Triathlon Coaches
Victoria Brumfeld, Scott Willett, Robert Pennino, and Ben Lloyd
Here are my notes:
Speakers and topics listed above
Medical Issues
How to stay out of the med tent
Recognize injury early-listen to your body
Bone loading-stress fracture –activity- bone density
Self inflicted mistakes shoes- over use of advil etc
Finding the Balance
Common mechanical mistakes by runners
Too much too quickly not enough strength
Biomechanical instability
Over striding- foot fall too far in front of your center of gravity
single limb instability
Do:
90 strikes per minutes
drills-hills
barefoot-midfoot forefoot strike pattern
build slowly
Common Injuries:
IT Patella femoral
Stress fracture
Achilles tendonitis
Alignment issues
Apply Plyometrics, Core training
Nutrition the 4th discipline
Eat to support your training and racing
Do I need carbs during training? Yes
Burn 500-800 calories per hour training and racing
30-60+ gms CHO/hr better energy 120-400 cal/hr
Based on:
body weight
GI tolerance
Race goals
Pace distance
Hydration
Sweat 1-1.5 l/hr goal match intake to sweat rate
Sweat test no more than 1-2% lower body weight
Sodium 500-1500 mg/hr
Replace sodium oly distance or beyond
Or 4 hr race time
salty sweater
muscle cramping
sport drink gels tablets
fluid
fuel
electrolytes
spend time on nutrition planning
travel logistics
temp and humidity
course conditions-flat hilly
aid stations
race fueling
pre race meals
plan in advance
write down your prerace meals and fueling plan
eat 1-2 hrs before all key workouts
high carb low fat low fiber
practice all food drink in training
refuel within 30 minutes post training
fluids carbs salt
good carbs
50-60% fruit, veg, whole grain, meats
fast acting high glycemic index
carb provide energy for body & brain
stick to what works for you
change what doesn't work
listen to your body
have fun
Getting faster on the bike
Performance pie=
Genetics and anatomy
Mental strength- positive attitude, visualization
Equipment
Skills & technique
Bike form -pay attention know how it feels
Bike fit -overlooked and underestimated
Nutrition & Hydration
Training and Ride Strategy-goals- how to accomplish on bike and off bike training
The more you put I the more results you get
How you spend your training time matter
What you train:
Energy systems
Cardiovascular system
Pulmonary system
How you train:
Hill repeats
Sprints
Time trials
Cadence drills
Long endurance rides
Off the bike training
Improves form & endurance
Decrease injury
Makes you faster
Squats lunges step ups crunches sit ups etc
Intensity varies through season
Know how to change a flat
Always keep the rubber on the road
How to improve your run speed
Improve running form
Improve your running power
Improve your running speed
3 workouts a week
speed strength (hills) long
Speed interval 30 sec stay relaxed
Strength Hills, Hills, Hills!
Long mistake is to make all runs aerobic get out of comfort zone
Embrace the pain
Finish long runs faster than your avg pace last mile should be your fastest
Tempo run 4th tempo run
Shorter than race distance faster than goal pace controlled effort
Drills
Butt Kicks
Skipping
Pawing
teach you to get your feet off the ground
less time on the ground is better
Do side shuffles, karaoke, a skip b skip, springing & bounding
Getting faster on the swim
Water 100x more dense than air
Over stressed in the swim will adversely affect the run
Rest- streamline finding traction creating torque
Hokey pokey shimmy shoulders lift & drop hand
Fingertip drag with c
Visualize reaching for cookie jar
Side lying kick drill
Think don't just move
Press don't pull
Swim over barrel
sculling drills
Underwater recovery
torque
2 beat kick
replace catchup drill with ¾ catchup drill
hear your stroke
purpose to workout
fun
keep it simple
Principals of Strength training
Performance enhancement
Injury prevention
Safety
Gain strength vs. demonstrate strength
Specificity
Types of resistance
Choice of exercises
Supine hip extensions-Hips up palms up
Planks -side and standard
Tri Gear
Garmin 310XT 20 hour bat life 16 data options multisport function
Born to run book
Vibram five fingers
Compression gear
Accelerate blood flow more oxy delivery reduce fatigue feels good faster recovery
Forearm fulcrum by finis encourages proper forearm position
Code blue recovery drink
Dave SBR
Orca S3 wetsuit new shoulder panels easier to get in and out of
Bont Sub 10 cycling shoes heat moldable insert
Zoot ultra speed race flats
2XU project X tri suit
Bontranger Aero race pack
Choosing you Weapon (Bike)
Road
Tri
Tweener
Place in Space
Choose a bike for today and tomorrow
Don't put a full size aero extension on a road bike –mini bars okay
Road bikes are designed for rearward weight distribution become unstable will full aerobars
Pelvic ubiquity
Custom footbed
TFL exercise (stabilize your hip)
Everyone is a beautiful snowflake
Choosing running shoes
Overpronating
One foot overpronating
Proper wear areas
Heel landing area
Under ball of foot
Between big and 2nd toe
Improper wear areas
Medial ankle area
To inside of foot ball
Front of shoe to the outside of second or third toe
Generally 1 cm of space between end of longest toe to end of shoe
Widest part of foot should not spill over
Heel should not slip lacing can fix
No pressure on top of foot lacing can fix
If you wear orthotics get/find shoes after
250-400 miles per pair of shoes
adapting better running form
work to strengthen: core quads hamstrings calves glutes & hip flexors
press down through the ball of your foot
Channeling your inner beast
"I do triathlon for fun I don't have an inner beast"
If you have a pulse you have a beast
Competition doesn't mean winning
Experience unselfconscious task absorption
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