http://feeds.rapidfeeds.com/?fid4ct=10338 Thu, 10 Apr 2008 11:23:00 EST Wed, 09 Apr 2008 16:00:00 EST http://backend.userland.com/rss RapidFeeds v0.1 -- http://www.rapidfeeds.com Rest, recover, and relax! The work is done, and now it is time to get excited about this weekends race. Check the website frequently to see if there are any changes or updates, and focus on eating well and getting some good sleep. http://feeds.rapidfeeds.com/?iid4ct=983078 http://feeds.rapidfeeds.com/?iid4ct=983078 Mon, 12 May 2008 12:55:00 EST Get your plan down... In case you haven't already done so, get your raceday nutrition plan down. It is essential you practice everything from your pre-race meal to your nutrition for the bike and run before raceday. Your training days are the best opportunity to get this down. You don't want to try anything new on raceday!! http://feeds.rapidfeeds.com/?iid4ct=939667 http://feeds.rapidfeeds.com/?iid4ct=939667 Thu, 08 May 2008 15:45:00 EST Tapering is as big a part of your race preparation as any of the other training you have done to this point. Unfortunately, tapering is an inexact science at best. Each person responds to training and tapering differently, so the key is to listen to your own body. http://feeds.rapidfeeds.com/?iid4ct=939666 http://feeds.rapidfeeds.com/?iid4ct=939666 Thu, 08 May 2008 15:45:00 EST Decrease your volume and go ride the course. You only have 2 weeks to go, so start to back off your volume, especially if you are tired. It may be a good idea to familiarize yourself with the race course as well. http://feeds.rapidfeeds.com/?iid4ct=894072 http://feeds.rapidfeeds.com/?iid4ct=894072 Mon, 05 May 2008 19:25:00 EST Eat Breakfast... Breakfast truly is the most important meal of the day. Studies show that breakfast skippers on average consume more calories than breakfast eaters. Skipping breakfast leads to decreased productivity, irritability and fatigue mid-afternoon. Breakfast eaters can burn in excess of 300 calories more than non-breakfast eaters can. Make a priority to get in a healthy mix of protein and carbohydrates for breakfast to start your day off right! http://feeds.rapidfeeds.com/?iid4ct=856430 http://feeds.rapidfeeds.com/?iid4ct=856430 Thu, 01 May 2008 19:31:00 EST As you get closer to race day, you should incorporate brick workouts into your training schedule. A brick workout pairs two of the triathlon sports into back-to-back workouts with no rest in between. This teaches your body how adjust to the change in activities and prepares your for the effort required in this type of event. http://feeds.rapidfeeds.com/?iid4ct=846073 http://feeds.rapidfeeds.com/?iid4ct=846073 Wed, 30 Apr 2008 11:31:00 EST Practice transitions -If you are new to triathlon, there is no need to ‘worry’ about this part of the race, however you should simply know what to expect. You will transition from swim to bike and bike to run, so think about what you will need for each leg of the race. http://feeds.rapidfeeds.com/?iid4ct=846069 http://feeds.rapidfeeds.com/?iid4ct=846069 Wed, 30 Apr 2008 11:24:00 EST Watch the weekends... Just because you are training hard doesn't mean that you can splurge everyday, especially on the weekends. The average American eats an extra 345 calories per day every weekend. The best way to fight the urge to indulge: Stick to your routine. Schedule and eat meals at specific times, as you do during the week, and eat on time. Waiting until you are starving can lead to overeating. If you are going to splurge, choose one meal. Decide ahead of time which meal will be your indulgence, and enjoy it. You cannot undo good eating habits in one occasion. http://feeds.rapidfeeds.com/?iid4ct=822956 http://feeds.rapidfeeds.com/?iid4ct=822956 Mon, 28 Apr 2008 12:52:00 EST Once you climb off your bike and head out on the run the rest is downhill, figuratively, if not literally. Each of us is born with a natural running style, but that doesn't mean we can't benefit from some mechanical changes to make us more efficient. http://feeds.rapidfeeds.com/?iid4ct=747003 http://feeds.rapidfeeds.com/?iid4ct=747003 Wed, 23 Apr 2008 12:08:00 EST Get your gear squared away. You are 4 weeks away from the big day! Start to think about what outfit you want to race in. Be sure to wear this a few times beforehand to be aware of any potential chaffing. Do you have an approved helmet? I hope so since you have been training! Read more... http://feeds.rapidfeeds.com/?iid4ct=714497 http://feeds.rapidfeeds.com/?iid4ct=714497 Mon, 21 Apr 2008 12:42:00 EST Post-workout recovery... After your workouts of one hour or longer in preparation for the Tri, it is essential that you take in recovery fuel 30-45 minutes after you finish your workout. You want to consume a food or drink in the ratio of 3:1 carbs:protein. This could be in the form of a recovery drink, tons of options sold at Jack and Adams, a meal, or something as simple as a glass of low-fat chocolate milk. This will help speed up your body's recovery process so that you will be ready to go for your next day of training. http://feeds.rapidfeeds.com/?iid4ct=674525 http://feeds.rapidfeeds.com/?iid4ct=674525 Fri, 18 Apr 2008 11:54:00 EST Once you have finished the swim, you will head to the transition zone and attempt to find your bike. When you check your bike in the day before the race, make sure to note some visual landmarks. These will help you find your bike when you get to the race site in the morning to get ready and when you are running up from the swim. http://feeds.rapidfeeds.com/?iid4ct=651613 http://feeds.rapidfeeds.com/?iid4ct=651613 Wed, 16 Apr 2008 14:50:00 EST Incorporate some speed. This may be your first triathlon, but you can still benefit from adding a bit of speed to your training. Perhaps you add some shorter, faster efforts to one swim, bike and run workout each week. These can be simple and straight-forward, they do not need to be complex. http://feeds.rapidfeeds.com/?iid4ct=617995 http://feeds.rapidfeeds.com/?iid4ct=617995 Mon, 14 Apr 2008 12:40:00 EST Eat at Home... This week pledge to eat and prepare meals at home. Cooking instead of eating out can save anywhere from 200-500 calories per meal. http://feeds.rapidfeeds.com/?iid4ct=594196 http://feeds.rapidfeeds.com/?iid4ct=594196 Fri, 11 Apr 2008 13:12:00 EST For many triathletes, even experienced ones, the swim portion of the race is the most daunting, but it doesn't have to be. With some quality training and good strategy, the swim section will be the start of a great race. http://feeds.rapidfeeds.com/?iid4ct=592648 http://feeds.rapidfeeds.com/?iid4ct=592648 Wed, 09 Apr 2008 16:01:00 EST Practice in open water. The swim for Skeese Greets Women’s Tri will be in a small lake, that is not too deep and ‘should’ not be too cold. That being said, the water temperature cut off is 78 degrees and the decision will be made the week of the race. So, be prepared and swim in your wetsuit a few times before the event. http://feeds.rapidfeeds.com/?iid4ct=592647 http://feeds.rapidfeeds.com/?iid4ct=592647 Thu, 10 Apr 2008 11:23:00 EST Training for three different sports may sound challenging, and it is. But it is this very challenge that keeps athletes coming back for more. http://feeds.rapidfeeds.com/?iid4ct=592646 http://feeds.rapidfeeds.com/?iid4ct=592646 Wed, 09 Apr 2008 16:00:00 EST Work your weakness. This is something that we do not always 'like' to do, however come race day, it pays off. If you are naturally strong on the bike but struggle in the water, try to add a swim session each week or even get some help from someone who can give you advice on your technique. http://feeds.rapidfeeds.com/?iid4ct=583668 http://feeds.rapidfeeds.com/?iid4ct=583668 Mon, 31 Mar 2008 12:29:00 EST Before you begin training for a triathlon, find out what you need for the endeavor. http://feeds.rapidfeeds.com/?iid4ct=579994 http://feeds.rapidfeeds.com/?iid4ct=579994 Fri, 28 Mar 2008 17:28:00 EST Develop a schedule of consistent endurance training. http://feeds.rapidfeeds.com/?iid4ct=576279 http://feeds.rapidfeeds.com/?iid4ct=576279 Mon, 24 Mar 2008 19:23:00 EST