In
this issue:
Cool Season
Recovery
Running Room
Cycling Center
Transition Area
Healthy Eating
Peak Fitness Racing
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| Welcoming
in the Cool Season |
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| I
hope this newsletter finds you healthy and in full
training mode. Staying healthy and motivated as
the seasons change can be tough. Here are a few
tips I use to have a smooth transition: |
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1.
Mix things up - don't let your body get too used to your
training. Break over those plateaus and throw in swimming,
gym time, mountain biking, cyclocross - just be sure to
do something different.
2. Group workouts - get together with new people and use
the motivation from group workouts to help you push harder.
3. Add 50 mg zinc per day to battle infections this time
of year (always consult with your physician prior to adding
new supplements).
4. Get enough sleep. The Summer is usually very busy and
can be tiring on your body. Get enough rest and feel your
best.
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Recover and
Rebuild |
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Post
workout recovery is key to feeling fresh for your
next training session. Here's a few tips on how
to speed that recovery process:
1. Supplement with 2-5
grams
of Glutamine
2. BCAA's (branched
chain amino
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acids)help
alleviate 2nd-day muscle soreness, use after hard workouts
3. Eat an alkalizing meal that contains spinach &
avocado, then finish it off with a non-citrus fruit or
berries.
4. Choose a recovery drink that has all the key recovery
ingredients. Recoverite from Hammer Nutrition is great.
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| Running
Room |
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| The
secret to running success is to be patient and let
your body be the control center, not your goals
and desires.So you want to run a certain pace and
won't be happy till you're there - your body truly
doesn't care about your agenda.Your body needs to
be respected and treated well, listened to and obeyed.Pushing
too hard to |
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hityour
goal pace will eventually leave you tired on your other
workouts and possibly injured.
You should be pushing your body about 20% of your weekly
volume. Any more and it will eventually rebel. Include
a speed session and tempo run each week but keep every
thing else pretty mellow. This is a general rule and
isn't geared toward those trying to hit PR's or qualify
for Boston. Those are both tough and require extra focus
and forgiveness from your control center.
| Cycling
Center: Watts Up? |
|
Here's
my favorite new workout that's designed for gains
in overall power while leaving you fresh for longer
weekend efforts. The key is to hit big numbers but
don't overly tax your system, especially
this time of the year. |
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Fat
Grand Workout
- replace
the 1000 watts with your 10 second best power. After you
can do the whole workout, jump up 100 watts.
Warm up: 60 mins P1-2, get into P3 in the last 10 mins
Workout focus: 10 x 10 seconds ABOVE 1000 watts / 50 secs
recover at 20% of :10 wattage goal
Cool down: 20 mins P1
| Transition
Area: what's next? |
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| As
triathletes, our season is closing down. What next?
What do we do when the lake is cold and the pool
is boring? Here's a few ways to get through the
off season yet come out stronger than before: |
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1.
Work on your weakness - if it's cycling, go ride with
guys who road race. Run with folks faster than you, and
change up your swimming by joining the local masters group.
2. Race in the Winter - pick some running and road cycling
events to actually race. You should act like you're NOT
a triathlete and focus on each discipline for a few months
each during the off-season.
3. Fine tune your equipment - the off season is a great
time to dial in a new bike, try new shoes, or work on
swim skills.
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Dairy Free
"Yogurt" Treat |
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Here's
a way to replace your yogurt if you're trying to
steer away from dairy:
Take 1 banana, 5 frozen blackberries
and 2 tbsp of flax oil/olive oil/hemp oil and place
in a food processor. Chill and serve as you would
yogurt. |
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Peak Fitness Racing News
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The
team continues to grow and excel! Our roster now
includes a diverse team of over 45 men and women
runners, road racers, mountain bikers, and triathletes.
Most are |
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fairly
new to our sports and a few are brand new athletes
that have already developed a passion for racing. Whether
we finish 5th or 45th, we always strive to perform our
best and always have fun doing it.
In our inaugural 2007 season we earned 27 podiums, 51
top 10 places, and 86 top 20 results! For a team that
truly focuses on recruiting good, nice people that bring
an encouraging attitude to train and race every day, these
results may seem unlikely! But they are not!
Membership is open to good people who share our vision,
agree to race actively (at least 5 races per season),
wear our team kit while training and racing, and patronize
our sponsors. If you are interested in joining the team
please see our website at http://www.peakfitnessracing.org.
- Morris Camp,
PFR President
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Till next
time, happy training.
Joe Sulak |
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